Building strength and muscle

Building strength and muscle without illegal substances
Every week the media comes out with a new story of another amateur or professional athlete using steroids. For athletes and health fanatics it seems they are willing to do whatever they believe is necessary to get results, and ignore the risk involved in using illegal substances.According to studies and research, using anabolic steroids merely inflates your muscles (hence the term "juiced") and does not provide permanent results.
There are also several harmful side effects of steroid use, like diabetes, rage, aggression, uncontrollable mood-swings and significant changes to body systems that are not natural to the user's gender.Several years ago, a widely respected and still-used natural supplement Endothil CR entered the market.
David Summers, the creator of Endothil CR, says that body builders and athletes are using this product instead of steroids to build and sustain strength and muscle mass.
Summers further states, "Dr. Robert Shorr, Ph.D. D.I.C. and I have spent the last two years on my newest formulation and next generation natural fitness supplement for men and women called Stemulite. It is a stronger formulation than Endothil and now has seven key all-natural ingredients of very effective and targeted natural proteins, enzymes and amino acids, including a stem cell agonist and a trace mineral called indium."Stemulite, the core muscle building ingredient, is a natural dietary adult stem cell agonist.
When working out and pushing our bodies, our muscles and ligaments suffer tiny micro tears, creating the soreness from exercise. Stemulite quickly goes to work recruiting the sleeping adult stem cells in our bodies and starts building new muscle.
Keep in mind this is new muscle, not the temporary enlarged effect that anabolic steroids create.Stemulite has attracted several professional football players like Kevin Boss, Simeon Rice, Cato June, Ellis Wyms, and 3-time Super Bowl champion Roger Craig.Dr. Marvell Scott MD, CSCS a popular television sports anchor and physical performance and sports medicine doctor states, "Being all natural professional athletes are using it without concern to their careers as it clearly passes the banned substance rules.
I do recommend Stemulite to my clients."Scott further states" Users report back with increase muscle, endurance, strength and drastically reduce recovery time between workouts. The most pronounced effect people notice within days of taking Stemulite is the ability to reach a deep REM sleep. Sleep helps increase general wellness and performance dramatically""This is the most powerful supplement I have ever put into my body, period," says Corey Simpson, a former Mr. Florida and now active fitness professional. "This product is safe, simple and easy to use and most of all it has proven to work well and fit into my training for competition" says Nataile Waples, IFBB pro fitness modeland, 2008 Arnold Classic Winner.
Corey and Paul Simpson of Tampa, Fla., both professional athletes and trainers that currently work with professional NFL, MLB and professional boxers, monitored the initial Stemulite trials. They worked with and monitored more than 20 athletes over a one-month period, changing nothing in their routine, but adding Stemulite to their daily diet.
As the results came back, it was clear that by adding Stemulite to their regimen there were consistent and congruent results, including: * Dramatic increase in strength and improved endurance* Dramatically reduces recovery time to hours not days * More repetitions and improved muscle definition * A decrease in body mass index (BMI) and greater muscle tone* Higher sustained energy and more consistent energy throughout the day* Improved rest and sleep -- the most common benefit

10 Great Ab Exercises

Year after year, countless men swear that they will work their abs and achieve the elusive six-pack; most of these men fail. The reasons for wanting great abs are simple: you'll feel good about yourself and therefore boost your self-esteem and girls love them. Here are 10 of the all-time best exercises for your abs. They will help you to whip that gut into shape. Just remember that without a proper diet and a fat-burning cardio regime (such as high intensity interval training), you're ab crunches will be in vain.

Number 10

Reaching crunch on ball

Instructions: Sit on a Swiss ball with your feet shoulder-width apart on the floor. Lean back, so that your back is almost parallel to the floor. Straighten your arms and point them toward the ceiling. Contract your abs, as you would for a crunch, while you reach for the ceiling with your fingertips. Hold the contracted position for three seconds. Slowly lower yourself back to the starting position. Do 10 reps.

Number 9
Twist and crunch

Instructions: Place a mat on the floor and lie down on your back, with your hands by your ears and your legs perpendicular to the floor. Twist your hips slightly by contracting your left oblique muscles; hold that position. Using your abs, bring your right elbow across your body to the outside of your left knee. Slowly return to the starting position. Repeat the movement on your right side. Do 10 reps.

Number 8
Russian twist

Instructions: Sit on a decline bench, with your legs firmly under the pads. Lean back slightly, so that your thighs and torso form a 90° angle. Extend your arms in front of you, so that they form a 90° with your torso, and clasp your hands together. Keeping your back straight, your chest out and your arms straight, make a semi-circle with your arms. With your abs flexed, move as far as you can from right to left and left to right, and do the motion as quickly as you can without sacrificing proper form or range of motion. Work your way up to 60 seconds of continuous movement.

Number 7
Hip raise/leg raise

Instructions: Lie down on a flat bench with your legs up and perpendicular to the bench (hold the bench behind your head for stability). Lift your hips slightly off the bench by contracting your lower abs, hold for three seconds, and lower your hips. Keep your back flat on the bench, your legs straight and lower your legs until they almost form a straight line with the rest of your body. Hold for a count of three and bring them back to the starting position. Do 10 reps.

Number 6
Woodchop

Instructions: Add some weight (try 25 pounds) to a multipurpose pulley machine and grasp the handle attachment at shoulder height with your left hand. Square yourself to the machine and take a few steps to the right (away from the machine) until there is sufficient tension. Stand with your feet shoulder-width apart, bring your right arm across your body, and clasp your hands together while holding the handle. Keeping your arms straight and at shoulder-height, use your abs to bring your arms across your body, as though you were making a woodchopping motion. Bring them back to the starting position. Do 10 reps on each side for the excellent core workout.

Number 5

Jackknife

Instructions: Place a mat on the floor, lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position. Do 10 reps.

Number 4

Windshield wipers

Instructions: Place a mat on the floor and lie on on your back with your arms in the "T" position for stability. Lift your legs so that they are perpendicular to the floor and rotate your hips, keeping them in contact with the floor, so that your legs move from left to right, in a "windshield wiper" motion. Make sure to move in a slow and controlled manner. Do 10 reps.

Number 3

Reverse crunch

Instructions: Lie down on a bench with your knees bent and your upper legs at a 90° angle with your torso; grab the bench above your head for stability. Use your ab muscles to pull your knees toward your chest until they reach your elbows. Hold the crunch position for three seconds and return to the starting position. Do 10 reps.

Number 2

Side crunch on ball

Instructions: Firmly place your right hip on a Swiss ball and lean into the ball; ensure that your torso is off the ball. Support yourself by pressing the soles of your feet against the bottom of a wall. Place your hands by your ears, and contract your left oblique muscles, lifting your torso up as far as you can. Hold for three seconds and release. Do 10 reps and repeat on the opposite side.

Number 1

Front plank on ball

Instructions: Rest your elbows on a flat bench and the balls of your feet on an exercise ball. Contract your abs so that your body is parallel to the floor and there is no dip in your lower back. Hold the plank position for 60 seconds.

Rock-hard abs

Throw a few sets of these ab destroyers between your other exercises at the gym, and within a few weeks, you'll be amazed at your newfound ripped and rock-hard midsection. Just be cool and don't become one of those guys that whips off his shirt to show them off at every opportunity.

Building Lean Body Mass

Body building has been in great demands for both the sexes since past many years all over the world. More and more people have been found exercising for building their strong and fit stature. Body building exercises involve various factors like regular recommended work outs, aerobics and adequate intake of nutritious foods besides ample resting periods. We all very well know that nutrition always play the most significant role in body building goals. Shredding out excess fat from the body and simultaneously ingesting added amounts of calories is the basic consideration for opting body building exercise.
Perfectly curved abs, shapely legs, toned arms could be attained by enhancing the lean body mass and simultaneously diminishing the body fat proportions. Stimulate the metabolism, boost the stamina levels and generate the lean body simply by following the below given guidelines.
For building muscles and losing weight, consider ingesting foods with high in protein but low in fat -
Lean beef, skinless chicken and fish would provide about 7 grams of protein per ounce. Even beans could provide 6 grams per ½ cooked cup, and rice or other cereal grains provide about 3 grams per ½ cup serving. But a cup full of milk or yogurt provides 8 grams of protein. Thus it is rather easy to fulfill the total basic protein quota from just 6 to 8 oz of meat, 2 to 3 servings of dairy products and 6 to 8 servings of cereals each day on an average.
Strength training for building the lean body mass -
It is believed that only the properly done weight training can efficiently build the lean mass. One must train hard if he is seriously willing to build stronger and larger muscles. One can easily expect doubling his strength and remarkable size to his body through effective weight lifting techniques. Lean mass is considered as the metabolic engine of the body which permits the body to burn more calories at rest. Thus when the person trains with weights on routine basis, he converts his body into the fat burning machine. One should work on the vital muscle groups such as thighs, hamstrings, rear ends, back, chest, shoulders, arms and abdomen, but try to maintain workouts shorter, heavier yet concentrated.
Target for the healthy body fat proportion -
Developing the energy deficiency is the best way to lose body fat through exercising more and eating less. Low carbohydrate diets do not show any wonders singly, anyway. Try to maintain the body fat proportions levels like: for women 15 to 20 percent is lean, 20 to 25 percent is normal, 26 to 32 percent is considered as over fat and 33 percent or above is of course obese. Although restricting the calorie intake try to alter the diet habits towards protein, healthy fats like essential fatty acids, dietary fibers and glycemic carbohydrate intake.
Monitor the body fat proportions regularly -
This could be done with the help of body fat analyzer or body fat scale before initiating any alterations in the diets or exercises. It would help you to check your progress. Record the body fat proportion, lean body mass, body weight as well as body measurements by renewing them every week.

Quick and easy Fitness Tips

If you're crunched for time, here are some quick and easy fitness ideas that you can include in your daily routine.
Being healthy isn't just about hitting the gym for hours everyday, or being able to fit in your jeans. Regular exercise has many more benefits - lower risk of ailments such as heart disease, high blood pressure, diabetics, colon cancer and depression, as well as increased bone strength, higher energy levels and an overall sense of well being. So now keep on reading the fitness tips.

Fitness tip # 1 - Split it up
Instead of spending one hour to the gym, do six 10-minute workout sessions throughout the day. Try some slow stretches, leg crunches or lunges when you get up in the morning, during short breaks at work or while you are watching your favourite show at T.V.
For more information on exercises don't forget to visit our Exercise Directory.
Fitness tip # 2 - Walk yourself
Take a quick watch around the neighborhood before breakfast or after dinner. Even small increments of daily activity can burn body fat. Walking not only tones your hips, legs and lower back muscles, but also keeps you energized throughout the day.
Fitness tip # 3 - Do a jumping jack with skipping rope
Borrow a skipping rope and start jumping. You will be loosing as much as 70 to 110 calories in only 10 minutes.
Fitness tip # 4 - Drink a lot of water
Dehydration will hinder your aerobic performance, so no amount of working out is going to help if you are not drinking enough fluid. Water helps you burn calories and digest fat, and most importantly, it detoxifies you system.
Fitness tip # 5 - Fire the maid
Studies suggest that women today are more overweight and less fit that women in the 50's. That's because we depend more on electronic appliances then doing work ourselves. Simple daily chores burn a large amount of calories. In fact, vacuuming for an hour burns 90 calories, gardening will kill 150 calories and cooking can actually burn up to 160 calories!
Fitness tip # 6 - Get outdoors
In your leisure times, opt for activities that excite you. Go to the park, walk the dog, plan picnics or do something more adventurous like hiking, rock-climbing paddle boating or scuba diving.
Fitness tip # 7 - Work it off
Do some exercises at work too. Next time you find yourself picking up the phone to call a colleague, walk down to her office instead. Or if you are in the mood for a cup of coffee, go out and get it yourself.
Fitness tip # 8 - Become the delivery person
Forget internet shopping and ordering in. If you feel like grabbing a sandwich, walk to a nearest cafe instead of ordering on the phone. Similarly, if you need books or DVD's, walk down to the store and get whatever you need.
Fitness tip # 9 - Hide the remote
Don't be a channel-flicking couch potato. Ask someone to hide the remote so that whenever you need to use it, you'll have to go dig it out. Better yet, if you are spending more then half an hour parked in front of T.V., use a treadmill or stationary bike while you are at it.
Fitness tip # 10 - Use the stairs
If you are at work or at shopping mall, avoid taking the elevator. Opt for the stairs. Climbing up the stairs adds strength to your leg muscles and gives you a cardiovascular workout. Climbing down the stairs builds strength in the quadriceps and hamstrings. To burn over 200 calories at once, run up and down a flight of stairs as fast as you can. Two at a time if you are particularly brave. Do this everyday in five-minute sessions.
Fitness tip # 11 - Make it family time
Try to get your spouse and your kids to work out with you. Play catch or frisbee with your kids, make fake microphones and dance to some music, or even run alongside your children as they learn to ride a bike. In fact, a recent study in Canada suggests that if you are active, your children are 6-times more likely to be active too.
Fitness tip # 12 - Learn the alphabet
For flexible ankles, trace the alphabet with your toes. Do this with both feet, one after the other. This is something that can be done anywhere - while waiting for someone, working on your computer or lying down on the couch.
Fitness tip # 13 - Pick up the pace
Whatever you're doing do it faster. So if you're washing clothes, folding clothes, vacuuming the house or washing the car, speed it up just a notch. Just don't try it when slicing vegetables!
Fitness tip # 14 - Meet up with friends while doing exercise
Instead of catching up over a cup of coffee, do it while playing tennis, taking aerobics lessons or learning salsa. Meet a couple of friends a few times a week and combine socializing with exercise.
Fitness tip # 15 - Tone your legs
If you spend a lot of time sitting and working, you can try some leg exercises. Stretch out your toes forward and out slowly, away from your body, till you begin to feel a slight tension. Hold your position like that for half a minute. You could also try tightening your buttocks, rolling your neck 20-times in each direction, extending your arms over your head as much as possible and stretching or flexing your feet and ankles.

Bodybuilding Exercise

Do a Proper Warm Up before starting a Bodybuilding Program
It is important to warm up before beginning your bodybuilding program for two main reasons:
It reduces the chances of injury.
It will improve your performance.
Here are a few quick reminders of why you should do this.
Muscles respond better to exercise if they are properly prepared for the coming work­load. Warming up increases blood flow to the muscles and lubricates the joints because the fluid surrounding them becomes less viscous so the joint can move more smoothly and efficiently. At rest, muscles receive only about 15% of your total blood supply, but during exercise the requirement for fuel and oxygen sharply increases and they may need up to 80% of the total blood flow to meet the demand. Obviously, it takes time to re-route the blood, and this cannot be achieved efficiently if you omit the warm-up and start exercising vigorously.
Warming up also improves the elasticity of the muscles, enabling them to work harder, more efficiently and for longer before they fatigue, as well as allowing nerve impulses to be transmitted faster.
Finally, warming up also prepares you mentally for the work ahead; it increases your arousal level and motivation. Performing one or two warm-up sets with light weights acts as a mental rehearsal and means that you can perform your subsequent heavier sets more effectively.
Warm-up components
The time taken on this part of your workout depends to a large extent on the temperature of your surroundings - the cooler the environment, the longer it will take to raise your body temperature. Your warm-up should include the following three components.
An aerobic activity that raises your body temperature and leaves you mildly sweating. This should be performed for 5-10 minutes and be continuous and rhythmic in nature - for example, stationary cycling, treadmill walking, gentle jogging, stepping or rowing.
Mobilization of the major joints. This could include movements such as arm circles, knee bends and shoulder circles which take the joints through their full range of movement. These are not stretching exercises as they are continuous and do not increase the range of movement.
Warm-up sets with light weights and high repetitions. Never embark on your working sets straightaway because your muscles won't be properly warmed up and you there are chances of injury. Start with 1-2 sets using very light weights (around 40-50% one-rep max), for 15-20 repetitions to warm up the target muscles, ligaments and joints, and to rehearse the action to be performed.

To Stretch or Not to Stretch?
For years it was thought that stretching before strenuous activity would help prepare the muscles for exercise and reduce the risk of injury. However, more recent research suggests that stretching before you start training is unlikely to benefit your performance and may even be detrimental. Ironically, strength is lower following pre-exercise stretching compared with no stretching at all. In addition pre-exercise stretching will not prevent post exercise soreness or tenderness. It is now believed that stretching is best kept to a minimum prior to strength and power training. An active warm up(such as treadmill, exercise bike, steppers), followed by 1-2 warm up sets with light weights, is more effective. For example before performing bench presses, do one or two warm-up sets with a light weight that you can comfortably manage for at least 15 repetitions.

Aerobic Exercise

Aerobic exercise is very important and it is very much necessary to be fit and fine.
Aerobic exercise can be any type of exercise that causes your heart rate to increase and makes you breath harder than normal.But don’t worry, you don't have to join any “aerobic” classes to benefit from aerobic exercise.
Aerobic exercise is a very useful tool in fat burning too. The body has two sources of energy : sugar and fat. Sugar or glycogen is stored in the liver and muscle and is the easiest from of energy for your body to use. Glycogen is the bodies preferred source of energy. Fat on the other hand, requires more work to be used as energy.
Why? The problem is that fat can be broken down only as long as oxygen is available. Oxygen must be present for your body to burn fat for energy, but not to burn glycogen. In the initial stages of exercise, oxygen is not available.
It can take minimum of 20 to 35 minutes of constant exercise before fat is fully available to the muscles as fuel. How efficiently your body burns fat will depend on your current condition.
Exercise, particularly aerobics, enhances the development of capillaries to the muscle which in turn improves the blood flow wherever it’s needed. With better blood flow and improved oxygen uptake by the muscles, your body becomes better adapted at building muscle.
This is the most leading reason why you shouldn't neglect the aerobic part of your training.
The difference between aerobic and anaerobic training
Running, cycling and swimming are aerobic activities whereas weightlifting, sprinting and boxing are anaerobic activities. During aerobic exercise, the heart rate rises, respiration increases and carbohydrates and fats provide working muscles with energy via oxidation. During anaerobic activity, the heart rate and respiration increase to a greater degree, but stored adenosine tri phosphate (ATP) and creatine phosphate serve as primary energy sources. As a result, lactic acid accumulates in the muscles and blood. Another way to understand the difference between aerobic and anaerobic work is to think in terms of duration and intensity. If you can do an activity for a relatively long time (at least 20 minutes), the energy will have to be light than moderate so that you can keep it up. This is considered aerobic. Exercising at a high intensity - so high that you can't continue at that step for more than a minute or two at a time - is aerobic. But no exercise or activity is 100% aerobic or anaerobic. Sprinting may be anaerobic, while marathon running is aerobic, but when long-distance runners sprint for the finish line, they're activating their anaerobic metabolism.
Heart and health benefits
Aerobic exercise has a lot of heart and and other health benefits. Aerobic activity offers a wide variety of benefits to overall fitness and health. The visual improvements are great, but the long term, more important advantages occur on the inside. Together with cardiovascular efficiency, metabolic changes will take you another step closer to achieving ultimate fitness. You know aerobic exercise causes your body to burn calories, a percentage of which come from fat, depending upon (among other things) duration and intensity. But did you know that you continue to burn fat even after your workout is over? After training, the body needs to replenish muscle glycogen, and fatty acids help to manufacture adenosine tri phosphate(ATP). Basically, fat is used to partially refuel the body for its next burst of energy. The more intense the exercise, the more the body has to replenish, and the more fat it will use to do just that. Now as far your heart goes, aerobic exercise lowers your resting heart rate, increases stroke volume and improves the efficiency of the heart. A trained heart doesn't have to work as hard to deliver blood to the various parts of the body and can pump more blood with each beat than an untrained one. Aerobic training can also lower blood pressure, which in turn decreases the risk of heart attack.
I recommend that your aerobics sessions should be at least 15 to 20 minutes in length. Although beginners should take it easy when first starting aerobic training. Beginners should start off doing 5 to 10 minutes of aerobic training and try to gradually increase the amount of time at every new workout when it feels comfortable to do so.

When doing aerobics training, shoot for training in your target heart range. In order to find this range, take the number 220 and subtract your age in years (for example, if your 32, it would be 220 - 32 = 188), then take that number and keep your heart rate within 60 to 80 percent of it (for example, take 188 x 60% = 113 beats per minute).

Anatomy - Bodybuilding

The term anatomy means the structure or composition or the frame work and the term body building perhaps needs no introduction nowadays as we would hardly find a guy who is not interested in body building for shaping up his or her body to add to the personality. Irrespective of age or sex more and more people are attempting to try body building. We simply know that body building is all about building up muscles and grow stronger. Hence at this juncture it is rather very important to thoroughly know the anatomy of body building. This would definitely help the enthusiasts jump in faster and easier in the ocean of the body building.
Lets consider it in brief - body building is about the functions of the muscles, starting from the neck, there are two basic muscles in the neck that need to be focused while undergoing body building workout. The upper trapezium muscle goes from the back of the neck to the shoulders. The levator scapula is another muscle in the neck which runs next to the first six cervical vertebrae that too are situated in the neck. The trapezium or the trap muscles or better known as the trap muscles in fact run down from the back side of the neck down to the waist on both the sides of the spinal cord.
The deltoid muscles, also known as the delt muscles - is the next group of muscles situated in the shoulder region, the anterior or frontal delt is placed in the front of the shoulder and the posterior delt runs down on the back of the shoulders. The middle delt runs down the shoulder side. Situated just below the anterior or frontal muscle from the arm pit, is the rotator cuff muscle which frequently gets in great pain. The chest muscles are known as the pectoral muscles.
The next are the triceps and the biceps which are positioned in the arms. The triceps run down side of the arms right from the shoulder area to the elbow joint, while the biceps are positioned in the arms only. More over there are some of the very diverse group of muscles positioned in the forearms. Next are the stomach muscles that are often termed as the abs or the abdominals. This area is the main focus of the body due to its central positioning. Hence it is essential to build up muscles there both for overall core strength for permitting the rest of the body.
The muscles positioned in the legs are technically termed as the quadriceps muscles which are also known as the quads. However, the hamstring muscle is located in the upper leg area. One typical muscle group which demands vital focus while body building workout exercises, is known as the buttocks or the glutes, the lats that are positioned in the upper back region whereas the muscles positioned in the lower back are termed as the lower trap muscles. The comprehensive awareness and detailed knowledge about all the muscles greatly help during the body building training program.

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Muscle growth

Bodybuilders use three main strategies to maximize muscle hypertrophy: 1. Strength training through weights or elastic/hydraulic resistance
2. Specialized nutrition, incorporating extra protein and supplements where necessary
3. Adequate rest, including sleep and recuperation between workouts
Weight training
Weight training causes micro-tears to the muscles being trained; this is generally known as microtrauma. 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 workout. However, as muscles become adapted to the exercises, soreness tends to decrease.
Nutrition
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to support the protein and energy requirements needed to support their 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 contest. The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.
Carbohydrates
Carbohydrates play an important role for bodybuilders. Carbohydrates give the body energy to deal with the rigors of training and recovery. Bodybuilders seek out low-glycemyc 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 rather than muscle, and which can waste energy that should be directed towards muscle growth. However, bodybuilders 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.
Protein
Protein is probably one of the most important parts of the diet for the bodybuilder to consider. Functional proteins such as motor proteins which include myosin, kinesin, and dynein generate the forces exerted by contracting muscles. 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 is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more. It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep. There is also some debate concerning the best type of protein to take. Chicken, beef, pork, fish, eggs and dairy foods are high in protein, as are some 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 (BV) and quick absorption rates. Bodybuilders usually require higher quality protein with a high BV rather than relying on protein such as soy, which is often avoided due to its claimed estrogenic properties. Still, some nutrition 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 this hormone 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 chemicals, 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.
Meals
Bodybuilders usually split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (normally between 2 and 3 hours). This method purports to serve 2 purposes: to limit overindulging as well as increasing basal metabolic rate when compared to the traditional 3 meals a day.
Dietary supplements
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 and prevent potential nutrient deficiencies. Scientific consensus supports the effectiveness of only a small number of commercially available supplements when used by healthy, physically active adults. Creatine is probably the most widely used performance enhancing legal supplement. Creatine works by turning into creatine phosphate, which provides an extra phosphorus molecule in the regeneration of ATP. This will provide the body with more energy that lasts longer during short, intense bits of work like weight training.
Performance enhancing substances
Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Most of the substances require medical prescriptions to be accessed legally. Anabolic steroids cause muscle hypertrophy of both types (I and II) of muscle fibers caused likely by an increased synthesis of muscle proteins and are accompanied with undesired side effects including hepatotoxicity, gynecomastia, acne, male pattern baldness and a decline in the body's own testosterone production, which can cause testicular atrophy. Other controlled substances used by competitive bodybuilders include human growth hormone (HGH), which can cause acromegaly. Steroid use is prevalent among professional bodybuilders because such big growth and size is impossible without them.
Rest
Although muscle stimulation occurs in the gym lifting weights, muscle growth occurs afterward during rest. Without adequate rest and sleep, muscles do not have an opportunity to recover and build. About eight hours of sleep a night is desirable for the bodybuilder to be refreshed, although this varies from person to person. Additionally, many athletes find a daytime nap further increases their body's ability to build muscle. Some bodybuilders take several naps per day, during peak anabolic phases.
Overtraining
Overtraining occurs when a bodybuilder has trained to the point where his workload exceeds his recovery capacity. There are many reasons that overtraining occurs, including lack of adequate nutrition, lack of recovery time between workouts, insufficient sleep, and training at a high intensity for too long (a lack of splitting 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. To avoid overtraining, intense frequent training must be met with at least an equal amount of purposeful recovery. Timely provision of carbohydrates, proteins, and various micronutrients such as vitamins, minerals, phytochemicals, even nutritional supplements are acutely critical.
It has been argued that overtraining can be beneficial. One article published by Muscle & Fitness magazine stated that you can "Overtrain for Big Gains". It suggested at if one is planning a restful holiday and they do not wish to inhibit their bodybuilding lifestyle too much, they should overtrain before taking the holiday, so the body can rest easily and recuperate and grow. Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to super compensate during a regeneration phase. These are known as "shock micro-cycles" and were a key training technique used by Soviet athletes. However, the vast majority of overtraining that occurs in average bodybuilders is generally unplanned and completely unnecessary.
Non muscle-developing methods
Some bodybuilders, particularly at professional level, use substances such as site enhancement oil to mimic the appearance of muscle where it may otherwise be disproportionate or lagging. Surgical methods are also often employed to remove steroid-related gynecomastia in male bodybuilders, and breast implants in female bodybuilders who wish to retain a feminine physique, which can be compromised in terms of breast reduction by intense weight training.

Areas of Bodybuilding

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 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.
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.
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 resemble closely what is thought of today as a fitness and figure competition instead of what is now considered female bodybuilding.
Competition
In competitive bodybuilding, bodybuilders aspire to develop and maintain an aesthetically pleasing (by bodybuilding standards) body and balanced physique. The competitors show off their bodies by performing a number of required 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, and the thigh abdominal. Each competitor also performs a choreographed posing routine to display their physique as well as aesthetics, and some are often very artistic in nature. A posedown is usually held at the end of an evening-show judging, while the judges are counting points, and generally does not affect the result. Bodybuilders spend time practicing their posing technique as this has a large effect on how they are judged. Some bodybuilders have been renowned for the skill and artistry of their posing routines. These include John Grimek, Ed Corney and Bob Paris. Others have made famous individual, often original poses, such as the side one-armed biceps in the case of Larry Scott and Dave Draper.
In contrast to strongman or powerlifting competitions where physical strength is important, or with Olympic weighlifting, where the main point is equally split between strength and technique, for bodybuilding competitions it is the, size, shape and symmetry that are the important factors during competition. The different types of competitions entail different training and dietary regimens.
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") 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.
Many non-competitive bodybuilders choose not to adopt this strategy, as it often results in significant unwanted fat gain during the "bulking" phase (particularly for those who do not use anabolic steroids). While competitive bodybuilders focus their efforts to achieve a peak appearance during a brief "competition season", most ordinary people prefer to maintain an attractive physique year-round. Anecdotal evidence suggests that a proper training 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.
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 carbonhydrate 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. The appearance of veins are further enhanced immediately before appearing on stage by darkening the skin through tanning products, applying oils to the skin to increase shine and 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.

1950s, 1960s, and 1970s onwards Bodybuilding

Bodybuilding became more popular in the 1950s and 1960s with the emergence of strength and gymnastics champions joining the sport, and the simultaneous popularization of muscle training, most of all by Charles Atlas, whose advertising in comic books and other other publications encouraged many young men to undertake weight training to improve their physiques to resemble the comic books' muscular superheroes. Of notable athletes, US national and gymnastics champion and US Olympic weightlifting team competitor John Grimek and British strength athlete Reg Park as winners of newly-created bodybuilding titles such as the Mr. Universe and Mr. America competitions paved the way for others. Magazines such as Strength & Health and Muscular Development were accompanied by the public notoriety of Muscle Beach. The casting of some bodybuilders in movies was another major vehicle for the sport's popularization. Of bodybuilder-actors perhaps the most famous were Steve Reeves and Reg Park, who were featured in roles portraying Hercules, Samson and other legendary heroes. Dave Draper gained public fame through appearances in Muscle Beach Party, part of the "beach party" series of films featuring Annette Funicello and Frankie Avalon that began with Beach Blanket Bingo, and also in cameo appearances in television series such as the Beverly Hillbillies. Other rising stars in this period were Larry Scott, Serge Nubret, and Sergio Oliva. The gym equipment and training supplement industry founded by the Joe Weider were complemented by the growth of the International Federation of BodyBuilders (IFBB) by his brother Ben, which eventually displaced the Amateur Athletic Union's Mr. Universe titles and also that of NABBA, the National Amateur Bodybuilders Association as the most important and notable contests.
New organizations
In the 1970s, bodybuilding had major publicity thanks to Arnold Schwarzenegger and the 1977 film Pumpin Iron. By this time the International Federation of Bodybuilders (IFBB) dominated the sport and the Amateur Athletic Union (AAU) took a back seat.
The National Physique Committee (NPC) was formed in 1981 by Jim Manion, who had just stepped down as chairman of the AAU Physique Committee. The NPC has gone on to become the most successful bodybuilding organization in the U.S., and is the amateur division of the IFBB in the United States. The late 1980s and early 1990s saw the decline of AAU sponsored bodybuilding contests. In 1999, the AAU voted to discontinue its bodybuilding events.
Rise of anabolic steroids
This period also saw the rise of anabolic steroids used both in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with Arnold Schwarzenegger but including Mike Mentzer, Franco Columbu, Lou Ferrigno, Dorian Yates, Lee Haney, and Paul DeMayo and also the emergence of athletes such as Rich Gaspari and Andreas Munzer, who defied their natural genetics to attain size and hardness previously unimagined. To combat this, and in the hopes of becoming a member of the IOC, the IFBB introduced doping tests for both steroids and other banned substances. Although doping tests occurred, the majority of professional bodybuilders still used anabolic steroids for competition. During the 1970s the use of anabolic steroids was openly discussed partly due to the fact they were legal. However the U.S Congress in the Anabolic Steroid Control Act of 1990 placed anabolic steroids into Schedule III of the Controlled substance act (CSA). Similarly in Canada, in the wake of the Ben Johnson scandal, steroids were added to the Criminal Code of Canada as a Class IV controlled substance (that class was created expressly for steroids).
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.
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.
Recent developments
In 2003, Joe Weider sold Weider Publications to AMI, which owns The National Enquirer. The position of president of the IFBB is vacant 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 profesional contests emerged in this period, most notably the Arnold Classic and Night of the 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, and also from the Middle East and Asia.

Bodybuilding

Bodybuilding is a form of body modification involving intensive muscle hypertrophy; an individual who engages in this activity is referred to as a bodybuilder. In competitive bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their appearance. The muscles are revealed through a combination of fat loss, oils, and tanning (or tanning lotions) which combined with lighting make the definition of the muscle group more distinct.
People well-known for being bodybuilders include Arnold Schwarzenegger, Lou Ferrigno, and Charles Atlas. Currently, Dexter Jackson holds the title of Mr. Olympia, as the world's top bodybuilder.
History
Early years
The "Early Years" of Western Bodybuilding are considered to be the period between 1880 and 1930. Bodybuilding did not really exist prior to the late 19th century, when it was promoted by a man from Prussia (Germany) named Eugen Sandow, 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 film The 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 strong advocate of "the Grecian Ideal" (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). 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 14 September 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.
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". 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.
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.