Bodybuilding is the use of progressive resistance exercise to control and develop one’s musculature.
An individual who engages in this activity is referred to as abodybuilder.
In professional bodybuilding, bodybuilders appear in lineups and perform specified poses (and later individual posing routines) for a panel of judges who rank the competitors based on criteria such as symmetry, muscularity, and conditioning.
Bodybuilders prepare for competitions through a combination of intentionaldehydration, elimination of nonessential body fat
and carbohydrate loading to achieve maximum vascularity, as well as tanning to accentuate muscular definition. Bodybuilders may use anabolic steroids to build muscles
In competitive bodybuilding, bodybuilders aspire to develop and maintain anaesthetically pleasing body and balanced physique.
In prejudging, competitors do a series of mandatory poses:
the front lat spread, rear lat spread, front double biceps,back double biceps, side chest, side triceps,Most Muscular (men only), and the thigh abdominal.
Each competitor also performs a routine to display their physique.
A posedownis usually held at the end of a posing round, while judges are finishing their scoring.
Bodybuilders spend a lot of time practising their posing in mirrors.
In contrast to strongman or powerliftingcompetitions, 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.
Bodybuilders are notorious for using extreme methods to get ripped.
However, emerging research shows that not all traditional bodybuilding principles hold up to scientific scrutiny.
“The average guy who just wants to get bigger and more defined doesn’t have to be so meticulous,” says Brad Schoenfeld, Ph.D., an exercise scientist at Lehman College
Old rule: The muscle-growth zone is 8 to 12 reps.
New rule: Mix it up! A combo of low (3 to 5), medium (6 to 14), and high (15-plus) reps is the most effective.
Related: The Superset That Packs on Serious Upper-Body Muscle
Old rule: Hitting each body part hard once a week yields the best bodybuilding results.
New rule: Working your muscles at least three times a week leads to greater size gains.
Old rule: Every set should be performed to failure.
New rule: Leaving 1 rep in the tank for most sets still builds you up while preventing overtraining.
Related: Does It Matter How Fast You Lift?
Old rule: Doing cardio on an empty stomach burns significantly more fat.
New rule: You burn equal fat whether you’re fasted or fed, so fit in your cardio when you can.
Related: 10 Cardio Exercises That Burn More Calories than Running
Old rule: To get ripped, you must eat six or more small meals a day.
New rule: Whether you eat three meals or six, just be sure to nail your protein and calorie goals.
Old rule: Load up on every muscle-building supplement.
New rule: Caffeine, beta-alanine, and creatine monohydrate are your best bets for muscle growth.
The key to any bodybuilding routine is providing your muscles with enough energy to complete your training programme; this often requires working a muscle to failure or fatigue.
As with any sport, carbohydrates are one of the main sources of fuel for exercise and will help maintain muscle glycogen concentrations.
When concentrations are low performance will be negatively affected.
Instant Oats are a great source of Low GI carbohydrates which will provide a sustained supply of energy.
During intense exercise the body can often use protein from the muscle for energy, so consuming a high-protein supplement such as Total Protein can spare valuable muscle tissue and encourage growth rather than damage.
Our Pulse® V4 and PULSE:GELs are a combination of energy-producing carbohydrates, focus-enhancing amino acids and performance-boosting creatine. The formulas will increase your energy and help you perform a greater volume of work in the gym.
Once a healthy and effective regime is in place to power workouts and aid recovery, it is a good idea to find out how nutritional supplements can actually improve performance and help you gain muscle size quicker. We have a range of performance boosting supplements such as Beta-Alanine , Citrulline Malate,Creatine Monohydrate and our best-selling intra-workout formula, Exceed.
The post-training period when muscle glycogen stores must be fully replenished is hugely important.
For maximum results, make sure you also consume a sufficient amount protein to avoid muscle breakdown and promote muscle growth.
Our post-workout formula, Recovery XS, is also packed with quality carbohydrates, protein and L-Glutamine, providing the perfect combination to ensure the recovery process is efficient and complete.