What is Bodybuilding?

Bodybuilding is the art and science of building muscle by proper weight training, diet, supplemental nutrition, and rest. Many famous sports athletes are bodybuilders; in addition, bodybuilding is itself a sport, where bodybuilders compete for the most aesthetic body. Bodybuilding for many is a way of life, and can be for you, too!

Increasing muscle mass, also called Hypertrophy, requires you to create tears in your muscles, commonly called micro-trauma, through weight training. This results in a soreness usually called DOMS, or delayed onset muscle soreness; however, as the body becomes accustomed to repairing torn muscle thereby building muscle, the soreness so often complained of by novice bodybuilders in the days after intense work-outs, subsides. 

A common way for increasing muscle mass is through resistance training where elastic or hydraulic tension is used against the force of muscular contraction.  Any resistance to being pushed, squeezed, lifted, bent, etc. against your muscles achieves the desired micro-trauma mentioned in the above paragraph. Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force.

All bodybuilders agree that a specialized diet is a must to increase muscle mass. Bodybuilders require more calories than someone else of their same height because their body needs these extra calories to increase muscle mass. There are different diets depending on the specific goals of the bodybuilder; however, most agree that a diet comprising of 50% carbs, 30% protein, and 5% fatty acid is substantial.

Carbohydrates give the body the energy it needs, and the bodybuilder needs an excess of carbs. Most bodybuilders consume low-glycemic polysaccharides which are slowly digested carbohydrates which release energy desirably as opposed to high-glycemic sugars and starches which may cause insulin spikes and encourage the body to convert incoming energy straight to fat, rather than using it to assist the building of muscle fiber.

All bodybuilders agree that the quality of protein of important: lean meats such as chicken, beef, pork, fish, and eggs;  beans, seeds, nuts, and lentils. In addition, whey protein is often used in shakes. 

Many body builders advocate splitting meals into 6 to 7 smaller portions throughout the day rather than the typical 3 portion meal that we all know too well.

Most bodybuilders take supplements to aid in the growth of muscle mass. These supplements include, but are not limited to: protein, amino acid, creatine, pro-hormones, thermogenics. Often these come packed into shakes and bars that are available at your nearest health store. 

A popular amino acid is glutamine which is the most abundant amino acid found in muscle tissue and can be depleted during working out. Branched chain amino acids (BCAAs) may also be taken which may lead to increase muscle mass; however, creatine is the most popular supplement. Creatine is an organic acid that supplies energy to muscles for short but intense bursts of energy, and occurs naturally in the body. Taking this supplement allows you to exercise harder and longer and is also believed to reduce mental fatigue, making you smarter. 

An excellent resource for bodybuilders is www.bodybuilding.com. I find the sub-section of formulating a specific plan to help you achieve your goal is a very good resource, which can be found at: http://www.bodybuilding.com/guides

Another good resource is www.learn-bodybuilding.com. The website layout has a lot less to offer but it makes up for this in the straight-forward, informative approach.

In Review:

Bodybuilding involves the changing of the body by using intensive muscle ‘hypertrophy’ which is the increase in the size of the muscle cells.

Bodybuilders use three main strategies to maximize muscle hypertrophy:

• Following a strength training program with the use of weights or elastic/hydraulic resistance.
• Maintaining specialized nutrition, incorporating extra protein and supplements.
• Making sure to obtain adequate rest, including sleep and recuperation between intensive workouts.

Exercise Equipment

There are various types of exercise equipment that use elastic resistance, one well known type is BOWFLEX.

BOWFLEX is a great solution for those who want a home gym and have very little space to dedicate to creating an entire gym at home. BOWFLEX provides several types of equipment even for those who are not interested in just body building.

BOWFLEX also offers a TreadClimber® machine that can help anyone who is looking to burn calories and lose weight. The TreadClimber® provides a great workout without causing any serious pounding to your joints.

In addition to their home gym equipment BOWFLEX also offers multi-levels of Dumbbells for both those wanting a serious weight training program and those who just want to build muscle and achieve good muscle toning.

Working out at home 

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