Weightlifting is a pastime to some and a way of life for others. Bodybuilding is a type of weightlifting that is done by both men and women. After spending countless hours in the gym, some people decide to take up bodybuilding for the thrill it can bring. Others are just naturally into it and love to compete. A bodybuilding workout program has several components.
Function
Bodybuilding workout programs can have multiple purposes. They are used to increase muscle size, improve definition and to obtain personal goals. The end result is competing at an event with the goal of winning a prize.
Types
Split routines are very popular in a bodybuilding program. These enable a person to do a lot of work in a shorter amount of time by working one to three body parts in a session as opposed to the whole body. An example of this would be a two-day split routine where you work your upper body one day, your lower body the next, rest the next, then follow the same pattern. A six-day split is another type of split routine where you work one body part a day, then take one day off.
Exercises
Exercises used in a bodybuilding routine involve compound and isolation movements. Compound exercises involve more than one muscle group and more than one joint range of motion. These exercises are specifically used for bulking up. Examples include bench presses, dead lifts, shoulder presses, back rows and lunges. Isolation exercises single out a muscle and involve only one joint range of motion. Examples of these would be tricep push-downs, bicep curls, hamstring curls and front raises.
Size
Sets with bodybuilding exercises range from 16 to 24 per workout. The reps are in the range of six to 12 per exercise and rest periods can be one to four minutes. In some body weight exercises like push-ups and dips, exercises are often done to failure.
Nutrition
Diet is a very important part of bodybuilding. Multiple meals are eaten every few hours throughout the day. This helps keep energy levels high and it also helps keep the muscles well supplied with nutrients. Clean foods are eaten such as fruits, vegetables, fish, lean meats, beans, whole grains, nuts and seeds. Supplements like creatine, NO2, glutamine and protein powders are used to increase muscle size and speed recoveries from hard workouts.
Identification
Bodybuilders are in extremely good shape. The trick to doing this is "peaking" at the right time. During the off-season, they maintain a lean body fat percentage, but they are not in super "ripped" shape. When a competition rolls around, they cut their calories and get as ripped as possible. It is also at this time that cardiovascular exercise might be added to the workout program to promote fat loss and further expose the muscles.
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