Bodybuilding as we know it now first appeared in the 1890s. The sport is defined as training and dieting to develop the body for exhibitive purposes. Bodybuilders strive to grow their muscles and develop a defined, vascular physique with low body fat. Although there are different types of muscle in your body, bodybuilding focuses on skeletal muscle.
Skeletal Muscle
Skeletal muscle attaches to bones and is responsible for movement. Each individual skeletal muscle is an organ that contains muscle tissue, connective tissue, nerves and blood vessels. In your body there are more than 430 skeletal muscles, according to the National Strength and Conditioning Association. Under a microscope these muscles appear striated due to the different fibers, actin and myosin, that are responsible for movement.
How Skeletal Muscle Grows
Hypertrophy is what bodybuilders strive for in their workouts. Hypertrophy is defined as the muscular enlargement that results from training. It is primarily due to an increase in the cross-sectional area of the existing muscle fibers. Hypertrophy also involves an increase in the synthesis and less degradation of the fibers actin and myosin as well as an increase in the total number of fibers in the skeletal muscle. Overall, this increases strength and the muscle becomes larger than before.
Bodybuilding Workouts
Bodybuilders typically split their muscle groups and only train two to three muscle groups each day. Because of the high volume and intensity of their training, they often only work each muscle one day per week. This allows adequate rest and recovery for muscles so they can grow and become stronger. Hypertrophy workouts call for three to six sets per exercise for six to 12 repetitions. Rest periods should remain between 30 to 90 seconds. Exercise choice is personal and depends on your goals.
Important Factors
Your genetics help dictate how your body grows and develops. You may easily put on muscle or it may take longer because you are naturally slim. Or you might have difficulty lowering your body fat. Workouts can change your body, but diet is also extremely important. Protein is considered the building block of muscle. Choose lean sources of protein such as poultry or fish. Your diet will be higher than most people because of your goals. Start with consuming 1 g of protein per pound of body weight. Also include whole grains, fresh fruits and vegetables, and heart-healthy, unsaturated fats. This balanced diet will help keep body fat low, but allow you to recover and grow from your workouts.
References
- Bodybuilding.com: A History Lesson in Bodybuilding
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Bodybuilding.com: Skeletal Muscle Anatomy & Physiology
- Building Muscles Exposed.com: Bodybuilding Routine
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
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