Bodybuilders deliberately change the appearance of their bodies using intense training to increase the size of their muscle cells. The goal is to add muscle while decreasing body fat so that the muscles are clearly defined. Competitive bodybuilders develop their physiques in order to be judged on their symmetry, size, and condition. Most competitions include a pre-judging section in which several different poses are held to show off the physique, followed by a routine upon which they are judged.
Evolution
Old-school bodybuilders didn't use complex mathematical formulas to calculate the amount of calories they should be consuming each day -- they just worked out until their bodies needed to rest, then refueled on whatever foods they wanted. Once they were rested, they returned to the workout. They used mostly barbells and dumbbells rather than machines. Classic routines involved basic moves that bulked the muscles. Modern bodybuilders follow very specific diets and use nutritional supplements like creatine and L-carnitine to help with bulk, recovery, and endurance. Some bodybuilders use weight machines as well as free weights.
Training Tips
If you are just starting out, do not make the mistake of jumping straight into an intermediate or advanced bodybuilding program. Devise one suitable to your ability and comfort level. Remember to rest, not only during each workout, but every few weeks so that your body has time to recover. Vary the intensity of your workouts so that your body does not get a chance to become accustomed to the exercises. Pay attention to your body and stop if it hurts to prevent injury or over-training.
Plateaus
Many athletes, bodybuilders, and weight lifters at some point reach a plateau in their training, when they no longer see any demonstrable increase in their workouts. There are several ways to avoid this problem or to overcome a plateau should you experience one. First, always take rest weeks where you decrease the level of work so that your body has time to recover. Second, do not perform the same workouts week after week -- vary the intensity. Finally, make sure you are working out hard enough.
Caution
If you are just starting out in bodybuilding, make sure you do your research and pick a program suitable to your strength, ability, and need. Consult with an experienced bodybuilder for advice and training tips. Avoid over-training. Be sure to consult your doctor before starting any program, especially if you have any health concerns.
References
- "Natural Bodybuilding"; John Hansen; 2005
- "Bodybuilding Anatomy"; Nick Evans; 2007
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