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Bodybuilding

Early years

The "Early Years" of Western Bodybuilding are considered to be the period between 1880 and 1953.

[edit]Eugen Sandow

Bodybuilding did not really exist prior to the late 19th century, when it was promoted by Eugen Sandow ofKönigsberg, Prussia (now Kaliningrad in Russia) who is now generally referred to as "The Father of Modern Bodybuilding". He is credited as being a pioneer of the sport because he allowed an audience to enjoy viewing his physique in "muscle display performances". Although audiences were thrilled to see a well-developed physique, those men simply displayed their bodies as part of strength demonstrations or wrestling matches. Sandow had a stage show built around these displays through his manager, Florenz Ziegfeld. The Oscar winning 1936 musical filmThe Great Ziegfeld, depicts this beginning of modern bodybuilding, when Sandow began to display his body for carnivals. The role of Sandow was played by actor Nat Pendleton.

Sandow became so successful at flexing and posing his physique, he later created several businesses around his fame and was among the first to market products branded with his name alone. He was credited with inventing and selling the first exercise equipment for the masses (machined dumbbells, spring pulleys and tension bands) and even his image was sold by the thousands in "cabinet cards" and other prints.

Sandow was a perfect "gracilian" (this was a standard where a mathematical "ideal" was set up and the "perfect physique" was close to the proportions of ancient Greek and Roman statues from classical times - see Golden Mean). This is how Sandow built his own physique and in the early years, men were judged by how closely they matched these "ideal" proportions. Sandow organised the first bodybuilding contest on September 14, 1901 called the "Great Competition" and held in the Royal Albert Hall,London, UK. Judged by himself, Sir Charles Lawes, and Sir Arthur Conan Doyle, the contest was a huge success and was sold out and hundreds of physical culture enthusiasts were turned away. The trophy presented to the winner was a bronze statue of Sandow himself sculpted by Frederick Pomeroy. The winner was William L. Murray of Nottingham, England. The most prestigious bodybuilding contest today is the Mr. Olympia, and since 1977, the winner has been presented with the same bronze statue of Sandow that he himself presented to the winner at the first contest.

[edit]First large-scale bodybuilding competition in America

On 16 January 1904, the first large-scale bodybuilding competition in America took place at Madison Square Garden in New York City. The winner was Al Treloar and he was declared "The Most Perfectly Developed Man in the World".^[2] Treloar won a $1,000 cash prize, a substantial sum at that time. Two weeks later, Thomas Edison made a film of Al Treloar's posing routine. Edison also made two films of Sandow a few years before, making him the man who made the first three motion pictures featuring a bodybuilder. In the early 20th century, Bernarr Macfadden and Charles Atlas, continued to promote bodybuilding across the world. Alois P. Swoboda was an early pioneer in America.

[edit]Notable early bodybuilders

Many other important bodybuilders in the early history of bodybuilding prior to 1930 include: Earle Liederman (writer of some of the earliest bodybuilding instruction books),Zishe Breitbart, Georg Hackenschmidt, Emy Nkemena, George F. Jowett, Finn Hateral (a pioneer in the art of posing), Monte Saldo, Launceston Elliot, Sig Klein, Sgt. Alfred Moss, Joe Nordquist, Lionel Strongfort (Strongfortism), Gustav Fristensky (the Czech champion), Ralph Parcaut, a champion wrestler who also authored an early book on "physical culture," and Alan C. Mead, who became an impressive muscle champion despite the fact that he lost a leg in World War I.

World Bodybuilding Federation

WBF Logo

Main article: World Bodybuilding Federation

In 1990, wrestling promoter Vince McMahon announced he was forming a new bodybuilding organization, the World Bodybuilding Federation (WBF). McMahon wanted to bring WWF-style showmanship and bigger prize money to the sport of bodybuilding. A number of IFBB stars were recruited but the roster was never very large, with the same athletes competing; the most notable winner and first WBF champion was Gary Strydom. McMahon formally dissolved the WBF in July 1992. Reasons for this probably included lack of income from the pay-per-view broadcasts of the WBF contests, slow sales of the WBF's magazine Bodybuilding Lifestyles (which later became WBF Magazine), and the expense of paying multiple 6-figure contracts as well as producing two TV shows and a monthly magazine.

[edit]Olympic sport discussion

In the early 2000s, the IFBB was attempting to make bodybuilding an Olympic sport. It obtained full IOC membership in 2000 and was attempting to get approved as a demonstration event at the Olympics which would hopefully lead to it being added as a full contest. This did not happen. Olympic recognition for bodybuilding remains controversial since many argue that bodybuilding is not a sport.^[5]

[edit]Recent developments

In 2003, Joe Weider sold Weider Publications to AMI, which owns The National Enquirer. The position of president of the IFBB was filled by Rafael Santonja following the death of Ben Weider in October 2008. In 2004, contest promoter Wayne DeMilia broke ranks with the IFBB and AMI took over the promotion of the Mr. Olympia contest. Other professional contests emerged in this period, most notably the Arnold Classic and Night of Champions but also the European Grand Prix of Bodybuilding. Also with the growth of consumer lifestyles in Europe and especially in Eastern Europe following the collapse of the Soviet Union saw whole new populations of bodybuilders emerge from those areas.

Professional bodybuilding

Main article: 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 the IFBB. Professionals earn the right to compete in sanctioned competitions including the Arnold Classic and the New York Pro (formerly the Night of Champions). Placings at such competitions in turn earn them the right to compete at the Mr. Olympia; the title is considered to be the highest accolade in the professional bodybuilding field. Steroid testing in these competitions is generally never done.^{[citation needed]}

[edit]Natural bodybuilding

Main article: Natural bodybuilding

In natural contests bodybuilders are routinely tested for illegal substances and are banned for any violations from future contests. Testing can be done on urine samples, but in many cases a less expensive polygraph (lie detector) test is performed instead. What qualifies as an "illegal" substance, in the sense that it is prohibited by regulatory bodies, varies between natural federations, and does not necessarily include only substances that are illegal under the laws of the relevant jurisdiction. Illegal Anabolic steroids, Prohormone and Diuretics, under widespread use by professional bodybuilders, are generally banned by natural organizations. Natural bodybuilding organizations include NANBF (North American Natural Bodybuilding Federation), and the NPA (Natural Physique Association). Natural bodybuilders assert that their method is more focused on competition and a healthier lifestyle than other forms of bodybuilding.

[edit]Female bodybuilding

Pro female bodybuilder Nikki Fuller performs a side chest pose.

Main article: 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.^[6] 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.

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") while minimizing the loss of muscle mass. Generally this involves reducing calorie intake and increasing aerobic exercise while monitoring body fat percentage.

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.

[edit]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. This is the method preferred by non-competitive bodybuilders.^{[citation needed]} While competitive bodybuilders focus their efforts to achieve a peak appearance during a brief "competition season", most people prefer to maintain an attractive physique year-round.^{[citation needed]} Anecdotal evidence suggests that a proper weight training and cardio program combined with a modestly hypercaloric diet with proper macronutrient balance can produce steady gains in size and strength, while avoiding significant increases in body fat.^[7]

[edit]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 loadingto increase the size of the muscles through replenishment of their glycogen. The goal is to maximize leanness and increase the visibility of veins. The appearance of veins is further enhanced immediately before appearing on stage by darkening the skin through tanning products, 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.

Body Building Tips

 Some people may believe that only by going to the gym ,and dragging beasts, will have remarkable results. But that, is not entirely that simple.
Like any activity, bodybuilding has many elements known only by practice and determination . If you are a beginner, besides  many rules, you have to know some great bodybuilding tips.
    In my opinion, this little guide are especially useful for  efficient and  harmonious development . Let’s  maximize the effects of our efforts,using these  bodybuilding  tips!

As a natural bodybuilder needs to know that you recruit all the physicalskills to build an exceptional body.It is also important to use your mostimportant "tool": your brain!

The results is not visible from a workout to another, so you should not expect a fabulous increasing the day after training. Increasing muscle mass is a complex process that requires a program that stretches over several months.

If you are really decided, each day will be only one opportunity to getcloser to your target.

First of all , i must  say that bodybuilding mainly consists of three elements: training, nutrition, and the resting period. All three elements must work together for optimal results.
 This   site, try to review all three elements, especially for beginners.
Below, I will present the most useful advices and tricks.

The first thing you need to do when you start training is to learn the correct form of execution of the exercise. This will protect from injury, helping also to pump all muscle groups involved.

If your workout is to increase muscle mass you must choose exercise with free weights (dumbbells and weight lifting). They stimulate themuscle fibers more efficiently and at the same time will increasestrength, allowing you to work with heavier weights.

Avoid the overtraining! The main symptoms of overtraining are:
- decrease in muscle size
- decrease of force
- trouble sleeping at night, insomnia
- post workout recovery period is much higher than usual
- a sensation of fatigue persist
- loss or decreased appetite and it can be an important symptom
- the appearance of joint and muscle pain
- low concentration in training
- lower immunity
Symptoms, most of them, occur over time not all at the same time.Which makes it very difficult to determine if an individual is overtrainingor not.

1) Bodybuilding Training tips

a) Pay attention to warming! The Golden Rule of bodybuilding  is : “make your training without injuries”. And here comes a important “chapter” in bodybuilding tips : the warming .Make a general warmingin the early training and work the first set of each exercise with smallweights. Do not start any training without heating. Remember that the most precious  thing that we have is our health.

b) Depending on your   somatic type, create your training so you can  achieve what  you’ve proposed

c) Mentality, is another element completely overlooked by most. In my opinion , bodybuilding is more than a sport, it's a lifestyle. I think the mentality has a special place in this bodybuilding tips .The Romans had a saying : “healthy mind ,in healthy body”, which is very true. My advice is to think positive! Think like a champion ,and  never give up!

d) Change your style of training, about  every eight weeks, to prevent routine...Training should be fun! Usually change the secondaryexercises, and the base remain the same.

Change the execution of the exercises. For example, if an exerciseexecution is slow after a while the muscle begins to get used to thisexecution and the exercise will not be as effective as it was in the beginning, so the execution must change. Try an execution with a fastertempo, so the muscle will not have time to get accustomed to a certain kind of execution.

e) The number of repetitions and the weights ,wich we use ,is very important  also .
One of well-known bodybuilding  tip  is that if you want to increase muscle mass, use higher weights and run between 6-8 reps.
For lean  use  lower weight and make between 12-15 reps.

2) Bodybuilding diet tips

a) Eat more often (5-6 times a day), with this , we force  the body to enter into an anabolic state. Make sure you don’t miss any meal.

b) Drink much water. Dinking water is healthy, because it help you to eliminate some toxins of your body. My advice : every day ,drink at least 2L of water.

c) This bodybuilding  tricks is not some magic recipes! This advices is very logical. So, depending on you purpose, i recommend you,  to calculate your daily caloric requirements :

-For Weight loss: eat 12 calories / pound
-For maintenance: eat 15 calories / pound
-To increase in weight:  eat 19 calories / pound

c) Use  dietary supplements or legal steroids!No matter how much varied is our diet , we can’t cover a totality of nutrients ,that our body needs. Therefore according to your  proposed goal , would be good ,to use some dietary  supplements  with  variety of foods.

e) “The king” of this bodybuilding  tips is certainly, the “anabolic window”. It’s that period, after training ,when your body are urgent need of nutrients for recovery.  During this period of 30 minutes, your body assimilates the nutrients, with   most   efficiency. Use in this time ,  some  dietary supplements , for maximization of  the results.

3) Bodybuilding Resting and recovery tips

You may wonder ,why we included the “resting period” in our bodybuilding tips. It’s very simple. We have in consideration two reasons:

1. You must need to know , that our body is developing in this period, when the muscle tissues  is recovering. 
2. The growth hormone (HGH) is one of the most important “arsenal” of this bodybuilding tips. The  HGH is produced during sleep, and  has many benefits concerning  our body.

Definitely , the list of bodybuilding tips  is much mor  biger , that what i presented above.
I mentioned this tips because, are very useful, and  many of them  are completely ignored.

In conclusion: intense training, proper nutrition and rest are the threekey factors for increasing muscle mass.

I sugest you to check our " Must know" page or Muscle Building Methods, to find other interesting bodybuilding related stuff!

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Don’t forget : our body deserve the best results, therefore , apply  as many as possible of this useful bodybuilding tricks.