With enough dedication and time, bodybuilding produces optimal muscle growth. Strength programs focus on muscular force production, but bodybuilding targets appearance and symmetry among all major muscle groups. Although you can build muscle mass with a less rigorous training protocol, many people prefer the greater results associated with bodybuilding. Understanding the demands of bodybuilding enables informed program design and selection.
Muscle Growth
Muscle growth, also known as hypertrophy, occurs when your existing muscle fibers grow larger during a weightlifting program, says the "ACE Personal Trainer Manual." Although all muscle tissue can hypertrophy, numerous factors influence your muscle-building potential. For example, hormone levels, exercise performance and protein intake can limit your rate and magnitude of growth. As a result, bodybuilding requires strict adherence to special exercise and dietary guidelines for success.
Guidelines for Bodybuilding
Generally, bodybuilders target each major muscle group with three to six exercises twice per week. According to the American Council on Exercise, you should perform eight to 12 repetitions and three to six sets per exercise during bodybuilding programs. For example, each pushup performed in succession equals a repetition and each group of pushups -- separated by a 30-second to two-minute rest -- represents a set. Additionally, your lifting load should permit eight to 12 repetitions and produce muscular fatigue within your last two repetitions.
Training Volume
Training volume represents the product of weight lifted, amount of repetitions performed and number of sets completed for a given muscle group. ACE lists high-intensity training volume as the most important factor for muscle growth. Therefore, bodybuilding requires a greater amount of weightlifting than other training goals -- including improved muscular endurance or weight loss. If you've been sedentary, don't attempt high-volume training. Instead, novice bodybuilders should begin with two total-body weight-training sessions per week.
Bodybuilding and Nutrition
Proper nutrition ensures muscle growth throughout a bodybuilding program. For example, weightlifters require 1.5g to 2g protein per kg body weight each day, according to "Advanced Fitness Assessment and Exercise Prescription" by Vivian H. Heyward. Additionally, hypertrophy requires extra calories. According to Heyward, bodybuilders should consume an additional 400 to 500 calories -- above daily caloric need for weight maintenance -- in order to gain 1 lb. per week. So if 2,000 daily calories keep you at your current weight, you should consume 2,400 to 2,500 calories while bodybuilding for optimal muscle growth. Consult a doctor before starting an exercise program.
References
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- Ask Dr. Len Kravitz: The Mystery of Skeletal Muscle Hypertrophy by Richard Joshua Hernandez, B.S. and Len Kravitz, Ph.D.
- "Advanced Fitness Assessment and Exercise Prescription"; Vivian H. Heyward; 2006
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