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Bodybuilding

Bodybuilding is the activity of developing muscle mass by exercising, mostly by lifting weights in repetitive sets.

There is professional bodybuilding competitions where bodybuilders can gain international recognition through the International Federation of Bodybuilders (IFBB), which was started by Ben and Joe Weider.

Eugen Sandow from Prussia was a very important person in the development and popularity of modern bodybuilding. Sandow (1867-1925) organized the first bodybuilding contest in 14 September 1901, which was named the “Great Competition”.  The competition took place in London.  William Murray of Nottingham, England won the first place award. 

Today the most famous bodybuilding competition is called Mr. Olympia.
The winner also gets the trophy with the effigy of Sandow.

From 1940 until the early seventies, a lot of progress was made in the world of bodybuilding. Bodybuilders aimed for more muscle mass than in previous years and better understanding of nutrition and training techniques led to better results.

It is also in that period that Ben and Joe Weider launched the IFBB, the federation that organizes the Mr. America contest.

There was also the creation of the National Amateur Bodybuilders Association (NABBA) in Great Britain, which is known for organizing the Mr. Universe contest, which is still today the most well-known bodybuilding competition in the world.

In the 1970s, Arnold Schwarzenegger made bodybuilding more popular than ever. Born in Austria, Schwarzenegger was first Junior Mr. Europe in 1965 . He later won four Mr. Universe titles and seven Mr. Olympia titles.  His first Mr. Olympia title came in 1970 but he continued on to win five consecutive titles. He later came out of retirement to win an additional title 1980.

Jim Manion created the national Physique Committee (NPC) in 1981, which is now the amateur section of the IFBB.

In the 1980s, the use of steroids became more and more popular. The Olympic Committee and the IFBB fought back to discourage the use of these substances with the introduction of tough anti-doping regulation.

Through the 1990s, use of anabolic steroids continued although tougher control slowed down the increase usage of these substances.

In this decade, bodybuilding is turning more towards its natural side, with more and more participants competing without using steroids. The IFBB also tried to get recognition from the Olympic Committee. However, the results were somewhat disappointing since bodybuilding was not accepted as an Olympic sport.

Since the 1970s, women also started to get involved in bodybuilding. However, the popularity of female bodybuilding peaked rather quickly and now figure competition are attracting more women than those interested in pure muscle mass growth, which is often considered to be unfeminine. 

There are top professionals such as Ronnie Coleman, Jay Cutler, replacing yesterday’s legends such as Lee Haney, Arnold Schwarzenegger, Dorian Yates and Lou Ferrigno. But today, many people practice bodybuilding as amateurs.

With resistance training, proper nutrition and good rest, it is possible to achieve good results. First, people must understand that bodybuilders need an extra 600 to 900 calories per day (on top of the normal calories you need for normal everyday activities) in order to have enough energy to stimulate muscle growth and go through a good training program.

It is recommended to ingest enough carbohydrates to give plenty of energy for bodybuilding fitness workout program. Low glycemic carbohydrates to have a more even source of energy that converts well into muscle.

You also need to ingest around one gram of protein for one pound of body weight, every day. Natural sources of proteins include eggs, dairy products, meat and fish. However, many bodybuilders also add a portion of protein supplements and creatine capsules to their diet.

People who wish to get the best bodybuilding tips should be careful not overtrain.Too much training can lead to a lack of recuperation resources. In that case, the metabolism will not have enough strength to help gradual muscle growth.

It is very important that the body has enough time to rest to fully recover and then be in the best possible shape to build muscle mass with a good bodybuilding workout program to boost muscle power with correct weightlifting techniques.

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