It is not uncommon for bodybuilders to have low, single-digit body fat percentages when they take stage at a competition. That is what gives them that sculpted, chiseled look. This takes constant work, discipline and attention to detail--not only with exercise, but also with diet.
Workouts
Bodybuilders follow various workout protocols. A split routine, for example, is popular among bodybuilders. A number of combinations exist with this type of training. For example, one muscle group is worked each day of the week; opposing muscles, such as the chest and back, are worked in the same workout; the upper body is worked one day and the lower body is worked the next; or a full body routine is performed two days a week. All of these workouts are shuffled around to continually promote muscle growth.
Types
Compound exercises make up the base of bodybuilding workouts. They involve more than one joint and muscle at a time, and lead to maximal gains in size. Bench presses, for example, are compound exercises that work the chest, shoulders and triceps all at once.
Isolation exercises work only one muscle at a time and they are performed after compound exercises to put a final pump on the muscles. A dumbbell biceps curl is an isolation exercise that specifically targets the biceps.
Features
When gaining size is the issue, maximal weights are used. This is generally the case with compound exercises. Rep ranges vary when it comes to bodybuilding, but under most circumstances, eight to 12 reps is the goal. The amount of exercises and sets performed varies depending on the type of workout performed. It is not uncommon to do four exercises and over 15 sets for a large muscle group like the back. Smaller muscle groups like the biceps generally see more like eight or nine sets and three exercises in a workout.
Diet
A bodybuilding diet is high in protein, carbs and fat. The protein is of high quality, the carbs are complex and simple and the fats are essential. Protein helps rebuild and repair muscle fibers from workouts, complex carbs are used for long-term energy, simple carbs are used for fast energy and essential fats boost the body's production of testosterone, which is a muscle-building hormone. It is not uncommon for a bodybuilder to eat over 8,000 calories a day, especially when they are trying to bulk up. This is spread out over six to 10 meals throughout the course of the day. A typical meal has a balance of protein, carbs and fat. Salmon with two baked potatoes, steamed asparagus, brown rice and an apple is one meal example.
Supplements
Any number of supplements are taken by bodybuilders to enhance performance, speed up recoveries and promote faster muscle gains. Creatine, nitric oxide (NO2), glutamine and whey protein are examples. These come in powder form and are mixed up in a shaker cup and consumed before and after workouts. Anabolic steroids, such as DHEA, are commonly used as well, but they are illegal. They also cause multiple side effects, such as acne, liver disease, heart problems and aggressive behavior, according to the National Institutes of Health.
Cardio
Bodybuilders do not spend many hours doing cardio. This would be counterproductive to gaining mass. Instead, they usually do 30 to 40 minutes of moderate cardio two or three days a week on non-weight training days. The main goal of this is to burn excess fat and give the body a lean and toned look.
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