Bodybuilding is an art form of training to build muscle size and symmetry. Bodybuilders mainly exercise to produce hypertrophy. The workouts are based on stages that are planned from day one until competition day. Competitors are judged on categories such as size, symmetry and posing. Bodybuilding has become the scientifically complex sport of exercise and nutrition.
Training
Training as a bodybuilder takes endless time and effort in a gym, two times a day for six days a week. There are various routines recommended by numerous trainers and bodybuilders. The regimen may differ but the concepts are all the same. Hypertrophy is the main goal for most of the season. To build muscle size, bodybuilders perform at least four to six sets for each muscle group. The repetitions are usually between six and 20.
Anabolic
The goal is to be anabolic or in a state of muscle building. Bodybuilders must train anaerobic to build muscle size and definition. By using the fast glycolysis system with minimum rest, bodybuilders can challenge their anaerobic threshold. Carbohydrates are used for energy, and lactic acid is produced. Each set is between 30 and 90 seconds with 0 to 30 seconds rest. This builds muscle and increases the fat burning while at rest.
Aerobic
Aerobic training is kept to a minimum because it can compromise muscle building. Aerobic is using oxygen and fat as energy during the exercise. The low intensity does not produce lactic acid and keep the bodybuilder in an anabolic state. Typical cardio workouts are kept at a low intensity of 20 to 30 minutes of stationary bike. Cardio workouts may increase just prior to competition to burn extra calories.
Nutrition
Bodybuilders eat more calories than the average person their own weight. Five to seven meals and two to three hour intervals is typical. The intense anaerobic training allows bodybuilder to eat 4,000 to 6,000 calories per day. Bodybuilders are constantly burning calories due to their pounds of lean muscle. Prior to competition the calories decrease to lean the body for stage. Steroids and growth hormones are common, although some competitions do not allow it.
Competition
Many months prior to competition, bodybuilders focus on size. Closer to competition they focus on symmetry and body fat. On competition day the bodybuilder must be at his leanest. Many bodybuilders use diuretics and dehydrate themselves prior to competition for more veins and to appear extra lean. Bodybuilders are judged on size, symmetry, definition, stage presence and proportion. There are different weight classes, but typically the main goal is to become Mr. Olympia.
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