While men and women exercise in nearly equal numbers, bodybuilding remains a male-dominated segment of fitness. The proportions of male bodybuilders represent an exaggerated version of the male form. While women certainly participate in bodybuilding, the differences in genetics and judging standards for men mean their programs will differ slightly.
History
Although bodybuilding did not gain mainstream exposure until the 1970s, the image of a strong muscular man has long been a part of popular culture. Strongmen such as Louis Cyr and Eugene Sandow were international celebrities more than 100 years ago. Over time, the strength events were phased out, making bodybuilding competitions an aesthetic comparison only. While today's bodybuilder no longer competes in feats of strength, the physiques are bigger and leaner than ever before.
Standards
A men's bodybuilding routine must capitalize on a male's ability to build muscle. While female bodybuilders can rely on symmetry and pleasing lines, a male bodybuilder must exhibit exaggerated size and proportions. Shoulders should be enormous in comparison to his waist. He must be both wide and thick, showing a distinct V taper. Body-fat levels must be low enough to give muscles a striated appearance.
Essentials
There are several training protocols that have produced successful bodybuilders. The biggest of the big, however, use programs with a foundation of basic, compound exercises using heavy weights. Exercises such as bench presses, squats and rows make up the majority of the programs with repetitions as few as five. The heavy weights not only make the athletes very strong, but force the body to grow. Most bodybuilders will train different body parts on different days to allow for recovery and work each muscle group as hard as possible.
Programing
When planning a training routine, most bodybuilders will group muscles with similar functions in the same training sessions. Pressing muscles like chest, shoulders and triceps would represent one day, legs could be another, with pulling back and biceps on a third. A sample week could be as follows:
Monday:
Bench press 4 sets of 8
Overhead press 4 X 8
Dumbbell flys 4 X 10
Lateral raises 4 X 10
Wednesday:
Squats 4 X 8
Leg extensions 4 X 10
Leg curls 4 X 10
Calf raises 4 X 10
Friday
Bent over barbell rows 4 X 8
Pull-downs 4 X 10
Barbell curls 4 X 10
Hammer curls 4 X 10
Diet
Most bodybuilders eat at least 1 gram of protein per pound of body weight. Lean sources like chicken breast, tuna and lean beef are typical choices. Carbohydrates are an important fuel source with most coming from oats, yams, brown rice and vegetables. Carbohydrates will be reduced, sometimes even eliminated when it's time to lose body fat. Healthy fats such as avocado, nuts, fish oil and olive oil are included for energy and taste, and will become an energy source when carbs are cut. Bodybuilders will consume up to 7,000 calories per day when gaining weight, and as few as 1,800 when cutting. Meals are frequent and spaced out over the course of the day.
Considerations
The differences in genetics among men makes it difficult to predict the rate of progress one can expect. With careful diet and hard training, however, dramatic changes can be seen within the first year. Muscle gains of up to 20 pounds are not uncommon. As long as the athlete is training hard, eating enough and getting plenty of sleep, progress will be seen.
Warning
In order to reach the extreme levels of size and definition that have become the standard, many bodybuilders turn to steroids to enhance the effects of the training. Due to the unknown effects on health, and the fact that it is illegal, steroid use is discouraged by health and fitness experts.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger and Bill Dobbins; 1999
- "The Metabolic Diet"; Mauro Di Pasquale M.D.; 2000
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