Weight training is a popular form of exercise that is performed by both men and women alike. Repetitive weightlifting brings benefits to the body, such as improved posture, better balance, increased metabolism, stronger bones and elevated HDL cholesterol, the good kind of cholesterol. Bodybuilding is a form of weight training that takes hard work, dedication and sacrifices.
Function
Bodybuilding is done to increase the size of your muscles and to get as defined as possible. The end result is a well-built body that is showcased at a competition that has stakes involved, such as a monetary prize or trophy. This is done by professional and recreational bodybuilders.
Weights
In order to increase the size of a muscle, it must be progressively overloaded with weight. When it comes to body building, heavy weights are lifted to get the maximum amount of muscle recruitment possible.
Exercises
"Compound" exercises involve more than one muscle group and more than one joint range of motion, and they recruit a significant amount of muscle fibers. "Isolation" exercises involve only one muscle and one joint range of motion. Both types of these exercises are performed in bodybuilding. Examples of compound exercises include bench presses, back rows, pull-ups and squats. Examples of isolation exercises include lateral raises, tricep extensions, bicep curls and hamstring curls.
Workout Stratgey
Split routines are a popular type of workout strategy with bodybuilding. A four-day split, for example, would look like this: Monday, upper body; Tuesday, lower body; Wednesday, off; Thursday, upper body; Friday, lower body, and then off Saturday and Sunday. A six-day split routine would involve doing one focus muscle a week on a separate day then taking one day off.
Sets
Multiple sets are performed during weightlifting routines. There can be anywhere from 16 to 24 sets performed in any given workout. Reps are generally performed in the 6 to 12 range, and rest periods can be anywhere from 1 to 4 minutes to get an adequate amount of recovery between lifts.
Considerations
When doing bodybuilding, cardio is done in little amounts or not at all. If high amounts of cardio were to be performed, it can cause weight loss, which can be counterproductive when trying to bulk up.
Nutrition
Diet is a major factor with bodybuilding. Bodybuilders consume high amounts of calories to bulk up, fuel the body and promote recoveries. They eat foods that contain protein, carbs and fats in clean forms, such as fruits, vegetables, lean meats, low-fat dairy, fish, whole grains, seeds and nuts. Meals are eaten every few hours, and it is not uncommon for bodybuilders to eat six to eight meals in a day. Supplements, such as creatine and glutamine, are also sometimes used to speed recoveries and increase muscle mass.
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