Pro Training

Bodybuilding & Fitness Competition Training

Bodybuilding is the use of progressive resistance exercise training to control and develop a build well defined musculature. So any individual who engages in this type of regular training is referred to as a bodybuilder no matter the states, a hubby or competitive, amateur and professional bodybuilding, bodybuilders appear in lineups doing specified poses, and later perform individual posing routines, for a panel of judges who rank competitors based on criteria such as symmetry, muscularity and conditioning. Bodybuilding has special period to prepare for competition through a combination of interesting techniques, drills and knowledge, dehydration fat loss, oils, and the tanning which make muscular definition more attractive and distinct. In the Hall of fame well-known bodybuilders include Charles Atlas, Steve Reeves, Reg Park, Sergio Oliva, Lou Ferrigno, Arnold Schwarzenegger, Lee Haney, Dorian yet, and Rooney Coleman, J Cutler, D. Jackson, K.Green, all winner of the Most important global event Mr. Olympia contest is generally recognised as the No1 world's top best of the best male bodybuilder in the universe. This title is now held by IFBB professional  and Champion Phil Heath from United States of America.

Professional bodybuilding: In the modern bodybuilding industry, professional generally means a bodybuilder who has won qualifying competitions as an amateur and has earned a pro card from their respective organization. Professionals earn the right to compete in competitions that include monetary prizes. Depending on the level of success, these bodybuilders may receive monetary compensation from sponsors, much like athletes in other sports.

Natural bodybuilding: Due to the growing concerns of the high cost, health consequences and illegal nature of steroids many organizations have formed in response and have deemed themselves natural bodybuilding competitions. In addition to the concerns noted, many promoters of bodybuilding have sought to shed the freakish reputation that the general public perceives of bodybuilding and have successfully introduced a more mainstream audience to the sport of bodybuilding by including competitors whose physiques appear much more attainable and realistic.

In natural contests the testing protocol ranges among organizations from polygraph testing lie detection to urinalysis. Penalties also range from organization to organization from suspensions to strict bans from competition. It is also important to note that natural organizations also have their own list of banned substances and it is important to refer to each organization's website for more information about which substances are banned from competition. There are many natural bodybuilding organizations that exist. Some of the larger ones include MuscleMania, Ultimate Fitness Events (UFE), INBF-WNBF and INBA-PNBA. These organizations either have North American or worldwide presence and are not limited to the country in which they are headquartered.

Other notable natural bodybuilding organization include the NPC and the NANBF. NPC, UKBFF, NPA competitions screen competitors using a polygraph test to ensure fair practices. Though it is not fool-proof, competitors are selected at random and not all are tested. This is how the NPC differs from the NANBF. The NANBF takes a more direct approach by taking urine samples from all competitors that test for steroids and any other substances on the banned list. The NANBF differs from the NPC also when it comes to judging. The criteria of certain poses differs from organization to organization. The NANBF even has an elevated calf pose which is specifically unique for their competitions

Female bodybuilding: The first U.S. Women's National Physique Championship, promoted by Henry McGhee and held in Canton, Ohio in 1978, is generally regarded as the first true female bodybuilding contest – that is, the first contest where the entrants were judged solely on muscularity. In 1980 the first Ms. Olympia (initially known as the "Miss" Olympia), the most prestigious contest for professionals, was held. The first winner was Rachel McLish who had also won the NPC's USA Championship earlier in the year. The contest was a major turning point for the sport of women's bodybuilding. McLish inspired many future competitors to start training and competing. In 1985, a movie called Pumping Iron II: The Women was released. This film documented the preparation of several women for the 1983 Caesars Palace World Cup Championship. Competitors prominently featured in the film were Kris Alexander, Lori Bowen,Lydia Cheng, Carla Dunlap, Bev Francis, and Rachel McLish. At the time, Francis was actually a powerlifter, though she soon made a successful transition to bodybuilding, becoming one of the leading competitors of the late 1980s and early 1990s.

In recent years, the related areas of fitness and figure competition have gained in popularity, surpassing that of female bodybuilding, and have provided an alternative for women who choose not to develop the level of muscularity necessary for bodybuilding. Rachel McLish would closely resemble what is thought of today as a fitness and figure competitor instead of what is now considered a female bodybuilder. Fitness competitions also have a gymnastic element to them.

Competition bodybuilding & The pose style: In competitive bodybuilding, bodybuilders aspire to develop and maintain an aesthetically pleasing body and balanced physique. In prejudging, competitors do a series of mandatory poses the front lat spread, the rear lat spread, the front double biceps, the back double biceps, the side chest, the side triceps, the Most Muscular (men only), and the thigh-abdominal pose. Each competitor also performs a routine to display the physique. A posedown is usually held at the end of a posing round, while judges are finishing their scoring. Bodybuilders spend time practicing their posing, since they are judged on it.

In contrast to strongman or powerlifting competitions where physical strength is important, or to Olympic weightlifting, where the main point is equally split between strength and technique, bodybuilding competitions typically emphasize condition, size and symmetry. Different organizations emphasize particular aspects of competition, and sometimes have different categories in which to compete.

  1. Preparations Cutting and bulking: The general strategy adopted by most present-day competitive bodybuilders is to make muscle gains for most of the year (known as the "off-season and approximately 12–14 weeks from competition attempt to lose body fat (referred to as "cutting"). The bulking phase entails remaining in a net positive energy balance (calorie surplus). The amount of a surplus that a person remains in is based on the person's goals, as a bigger surplus and longer bulking phase will create more fat tissue. The surplus of calories relative to one's energy balance will ensure that muscles remain in a state of anabolism. The cutting phase entails remaining in a net negative energy balance (calorie deficit). The main goal of cutting is to oxidize fat but also to preserve as much muscle as possible. The larger the calorie deficit, the faster one will lose weight. However, a large calorie deficit will also create the risk of losing muscle tissue. The precise effectiveness of the cutting and bulking strategy is unknown, with only limited observational case studies on the subject. No studies involving precise hypercaloric feeding combined with resistance exercise have been conducted.
  2. Clean bulking: Many non-competitive bodybuilders choose not to adopt the conventional strategy, as it often results in significant unwanted fat gain during the "bulking" phase. The attempt to increase muscle mass in one's body without any gain in fat is called clean bulking. Competitive bodybuilders focus their efforts to achieve a peak appearance during a brief competition season.
  3. Bulking Dirty bulking: Is the process of eating at a caloric surplus, without finding the exact number macronutrients carbs, fats, and proteins. Weight lifters who are attempting to gain mass quickly often choose to use the "bulk" method.

Pre-competition: In the week leading up to a contest, bodybuilders may decrease their consumption of water, sodium and carbohydrates, the former two to alter how water is retained by the body and the latter to reduce glycogen in the muscle. The day before the show, water is removed from the diet, and diuretics may be introduced, while carbohydrate loading to increase the size of the muscles through replenishment of their glycogen.

The goal is to maximize leanness and increase the visibility of veins, or vascularity. The appearance of veins is further enhanced immediately before appearing on stage by darkening the skin through tanning products, and applying oils to the skin to increase shine. Some competitors will eat sugar-rich foods to increase the visibility of their veins. A final step is the use of weights to fill the muscles with blood and further increase their size.

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Muscle growth Bodybuilding the 3 main strategies to maximize muscle hypertrophy:

  1. Strength training through weights or elastic-hydraulic resistance
  2. Specialised nutrition, incorporating extra protein, and supplements when necessary
  3. Adequate rest, including sleep and recuperation between workouts

Weight training and Strength training: Weight training causes micro-tears to the muscles being trained, this is generally known as microtrauma and These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness (DOMS). It is the repair to these micro-trauma that result in muscle growth. Normally, this soreness becomes most apparent a day or two after a hard workout. However, remember muscle recovery quick after short breaks as muscles become adapted to the exercises, and new challenges, soreness tends to decrease.

Weight lifting training aims to build muscle by prompting two different types of hypertrophy the sarcoplasmic hypertrophy and the myofibrillar hypertrophy:

  • Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy which builds athletic strength.
  • Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight. In either case, there is an increase in size and strength of the muscles compared to if that same person does not lift weights at all. However, the emphasis is different.

Many athlets like to do cycle between the two methods in order to prevent the body from adapting maintaining a progressive overload, possibly emphasizing whichever method more suits their goals. in bodybuilding if you use sarcoplasmic hypertrophy most of the time, may change to myofibrillar hypertrophy temporarily in order to move past a plateau. However, no real evidence has been provided to show that athlets ever reach this plateau effect, and rather was more of a hype created from training muscular confusion.

Nutrition Bodybuilding: The high levels of muscle growth and repair achieved by bodybuilders require a specialised diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide the protein and energy requirements needed to support their extreme training and increase muscle mass. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a show or big contest. The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the type or category of the bodybuilder.

Carbohydrates: Carbohydrates play an important role for bodybuilders. They give the body energy to deal with the rigours of training and recovery. Carbohydrates also promote secretion of insulin, a hormone enabling cells to get the glucose they need. Carbohydrates promote Insulin also carries amino acids into cells and promotes protein synthesis.

  • Insulin has steroid-like effects in terms of muscle gains. It is impossible to promote protein synthesis without the existence of insulin, and which means without carbohydrates, it is impossible to add muscle mass. 
  • Bodybuilders seek out low-glycemic polysaccharides and other slowly digesting carbohydrates, which release energy in a more stable fashion than high-glycemic sugars and starches. This is important as high-glycemic carbohydrates cause a sharp insulin response, which places the body in a state where it is likely to store additional food energy as fat. 
  • Eat carbohydrates frequently do ingest some quickly digesting sugars often in form of pure dextrose or maltodextrin after a workout. This may help to replenish glycogen stores within the muscle, and to stimulate muscle protein synthesis for fast recovery and growth.

Protein: Protein shakes, made from protein powder are common bodybuilding supplement. The motor proteins actin and myosin generate the forces exerted by contracting muscles. A current advice says that bodybuilders should consume 25–30% of protein per total calorie intake to further their goal of maintaining and improving their body composition. This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal. Some suggesting that less is sufficient, while others recommending 1.5 TO 2, or more. It is believed that protein needs to be consumed frequently throughout the day, especially during and after a workout, and before sleep. There is also some debate concerning the best type of protein to take. Chicken, Turkey, Red meat, Fish, Eggs and Dairy foods are high in protein, as are some fibers, nuts, seeds, beans and lentils. Casein or whey, are often used to supplement the diet with additional protein.

Whey protein: is the type of protein contained in many popular brands of protein supplements, and is preferred by many bodybuilders because of its high Biological value and quick absorption rates. However, whey has a bigger effect than Casein on insulin levels. Whey triggers about the double the amount of insulin release. That effect is somewhat overcome by combining Casein and whey. Bodybuilders are usually thought to require protein with a higher biological value than that of soy, which is additionally avoided due to its claimed estrogenic properties. Still, some nutritionist and dietician experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens can be used beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system the system that eliminates hormones, drugs and metabolic waste product from the body in the liver to more actively process and excrete excess estrogen. Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis. Some bodybuilders, now days follow a strict vegan diet.

Meal: Bodybuilders often split their food intake for the day into 5 to 8 meals of roughly equal nutritional content and attempt to eat at regular intervals every 2 to 3 hours. This method can serve two purposes:

To limit overindulging in the cutting phase, and to physically allow for the consumption of large volumes of food during the bulking phase. Contrary to popular belief, eating more frequently does not increase basal metabolic rate when compared to the traditional 3 meals a day. While food does have a metabolic cost to digest, absorb, and store, called the thermic effect of food, it depends on the quantity and type of food, not how the food is spread across the meals of the day. Well-controlled studies using whole-body calorimetry and doubly labeled water have demonstrated that there is no metabolic advantage to eating more frequently.

Dietary supplements: Bodybuilding supplement The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements. Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies. There are three major macronutrients that the human body needs in order for muscle building. The major nutrients protein, carbohydrate, and essential fat provide the body with energy, and promote recovery.

Performance enhancing substances: factual accuracy is disputed. (January 2014) Muscle growth is more difficult to achieve in older adults than younger adults because of biological ageing, which leads to many metabolic changes detrimental to muscle growth, for instance, by diminishing growth hormone and testosterone. Some recent clinical studies have shown that low-dose HGH treatment for adults with HGH deficiency changes the body composition by increasing muscle mass, decreasing fat mass, increasing bone density and muscle strength, improves cardiovascular levels, and improving the quality of life without significant side effects. Unreliable medical sources?

Rest: Although muscle stimulation occurs in the gym or home gym when training lifting weights, muscle growth occurs afterward during the rest. Without adequate rest and sleep of adequate regular 7 to 8 hours, muscles do not have an opportunity to recover, growth and build properly. About 8 hours of sleep is desirable for a bodybuilder to be refreshed, although this varies from individual. Additionally, many athletes find a daytime nap a better choice further increases their body's ability to build muscle, and recovery.

Overtraining: This temporary face occurs when athletes has trained to the point where his workload exceeds his recovery capacity. There are many reasons that overtraining period occurs, including lack of adequate nutrition, lack of recovery time between workouts, insufficient sleep, and inadequate training at a high intensity for too long period, a lack of splitting body apart workouts. Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns.

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