Bodybuilding is the basic mode of bodybuilding training. But while it promotes muscular hypertrophy there is also a need to develop other capacities such as cardiorespiratory. This ability is developed through an aerobic workout that adjusted during training will also promote a significant loss of fat mass.
And the main thing, according to the greatest bodybuilding coach Charles Glass, is not just training hard, but training properly. There has to be an intensity and a training pace.
The exercises chosen will depend on the level the athlete is in. It is interesting to start with compound exercises, being the basis of training, such as squatting, ground lifting, shoulder development, bench press, fixed bar, diving, paddling.
The important thing is to focus on gaining muscles. Then exercises and muscle isolation machines can be incorporated into the routine. If you are starting overweight, your workout should be turned to fat loss and then begin your hypertrophy workout.
Cardiovascular exercises are helpful in keeping the fat rate low but have one, though. It takes a good understanding of training to balance these exercises with hypertrophy training since the cardiovascular ones do not slow down the muscles but slow the hypertrophy process.
To build muscles you need to lift just the right amount of weight. This will recruit the right muscle fibers and properly prevent injury from occurring. Use progressive resistance.
When you feel that the weight is light in the last repetition, it is important to increase the load so that there is no severe stagnation. But beware, overtraining can ruin everything, never perform your workouts without the accompaniment of a physical education professional.
The workout routine to work should be specific to each person. There is no one way to build a workout, but it will help keep it consistent.
Diet is a prime factor in bodybuilding. Maybe more important than the training itself. It is through the chemical reactions that will give the muscle growth. And for this to happen nutrients like carbohydrates, proteins and fats are needed properly.
It is wrong to think that in this sport you should only have protein intake, even if it is the main source of muscle building. Without the energy of carbohydrates and fats this is not possible.
So the follow-up of a nutritionist is fundamental. It will help calculate how many calories a day you need to have an anabolism (growth) muscle and it will transform through calculations in grams of carbohydrate, protein and fat per meal.
To get a sense of this type of diet we have that protein intake (helps build muscle fast) should be around 20 to 35% of the calories, which gives around 2.2gr of protein per kilogram of body.
Carbohydrates (vital to keep muscle glycogen stored, which gives energy to train) should be low glycemic index and make up 60% of the daily intake. Healthy fats (they are essential components to increase testosterone production) and should supplement the percentage of food.
And there is the option of supplementation as, for example, “whey protein” for those who have difficulty in ingesting the amount of protein recommended in the day.
And not least, stay hydrated. Generally, there is a need to hydrate every 10 or 20 minutes of effort during the workout.
Besides training and diet, which are more visualized, there is another habit that influences a lot: anabolic rest. As the training is divided by segments and heavy, there is a need for the muscles and the whole body to rest. Usually bodybuilders have 2 days of rest. This is imperative to avoid injury.
Anabolics in Bodybuilding
Some athletes use ergogenic resources, usually anabolic steroids or any other steroid that has anabolic or androgenic properties. These substances are used to optimize their results in order to build a muscular body in a faster way in the case of bodybuilders.
In fact, anabolics are just one of the ergogenic resources that would be chemical or pharmacological resources.
Anabolic agents are drugs or synthetic substances (made in the laboratory) from cholesterol, many with anabolic properties that resemble testosterone that aims at protein synthesis but actually aiming at the effect of physical performance. Testosterone is the main hormone for gaining muscle mass.
It is known that by the protein synthesis of the anabolic steroid there will be a muscular growth. But, this only happens without side effects if you have a good prescription and drugs produced by suitable laboratories. Unfortunately, what is still to be seen is the commercialization, even if now supervised, done by “backyard” laboratories.
When applied in doses 3 to 5 times larger than the body produces the potential for increased muscle mass is fast and efficient. Thus, an individual grows so fast when he uses anabolic steroids as he loses much of the gains when he stops using.
But it is necessary to understand that when using anabolics, it is usually using suprasp physiological doses to obtain desired esthetic effects and this will potentiate not only these aesthetic effects but also the collaterals, which varies from person to person.
The most common side effects besides heart problems (which can lead to death) are high blood pressure, acne, hair loss, depression and decreased libido, gynecomastia, virilization and masculinization in women. In addition, they overload the liver, which can lead to infections or even cancer, which increase the levels of bad cholesterol.
Therefore, the bodybuilder who wants to transform his body and be a bodybuilder should keep in mind whether this training will be competitive or recreational. In both cases, in addition to genetics, freedom of choice dictates whether or not anabolic steroids are used.
Substances Banished by Bodybuilders
Most bodybuilding federations are based on WADA (World Anti-Doping Agency) rules, which annually issue a banned substance guide.
The World Natural Bodybuilding Federation federations and INBF (International Natural Bodybuilding Federation) banned the following substances that if found bodybuilders using, these will be suspended for seven years: anabolic steroids; growth hormones; pre-hormones, prohormones and precursors; ephedrine; amphetamines; muscle implants; stimulants; supplements of suspected or unproven origin.
The Role of GH in the Body
GH is called growth hormone. It has a prominent role in bone and soft tissue growth. In addition to muscles, GH can lead to internal growth, chest and abdomen. This is known as visceral development. The worst picture is when there are changes also in the features of the extremities like nose, chin and forehead. other regions of the body can also be affected like the hands, ears and feet.
GH is listed as an ergogenic substance because it is considered a metabolic modulating agent during exercise. In the sports environment is considered elite drug for its high cost.
This hormone does not have as much influence on muscle gain when used individually. Perhaps the greatest demand for it is the fact that it is not fully proven to be a “fat fryer”. Thus, it would be a set, because while athletes consume large amounts of carbohydrates, proteins and fats they use GH not to stockpile all these nutrients and maintain a low fat percentage.
Now when GH is used in combination with insulin, with some more androgenic anabolic steroids, cortisol blockers and thyroid hormones appear to have a very high anabolic effect.
When used in low doses has a promising effects, in addition to those mentioned above, but for people who really need their use beyond the levels produced by the body itself.
The risk is indiscriminate use. That in addition to the problems already mentioned previously can present resistance to insulin causing diabetes mellitus. It can also give the rebound effect by decreasing protein synthesis, thereby decreasing muscle anabolism.
Therefore, again, sports without the use of drugs is the best option. If it is necessary to use it, it must be with a specialized and appropriate medical prescription.
How to Avoid Palumboism
Pelmanism is extreme growth, a dilation of the abdomen. It occurs through excessive and prolonged use of steroids, insulin and GH.
The name comes from Dave Palumbo, former athlete, who when in competition after a few years of the first appearance presented himself with a very dilated abdomen in the championship. From there came the name palumboism.
Another anomaly observed in palom- ism is atrophies of limbs (arms and legs).
Portant, the best way to avoid pallor is to stay away from steroids, insulin, and GH. And if there is a need to use the latter, be very sparingly.
Keep track of specialized professionals throughout the body building process and, if possible, even understanding everything and being able to take care of yourself keep track of a registered physical education professional is essential;
Before starting the practice, make an evaluation with each professional involved in the process: doctor, nutritionist and personal trainer. Everyone within your sphere of knowledge will assess where you are leaving and at what level you want to reach;
Vitamin supplements are not the same thing as ingesting vegetables and fruits in natura and do not offer the same health benefits;
A longer preparation strategy is safer because it can avoid extremism with diet, training and drug use;
Study, find information on how to build a body in a harmonic and healthy way possible. The knowledge about your metabolism and your genetics is that it will lead to strategies to have a healthy body.
Measuring blood pressure is important, especially in phases that gain a lot of weight;
Avoid sudden changes in weight. Gaining a lot of weight after competitions does not bring real muscle gains and breakages are bad for your health;
Some steroids cause too much damage to the liver and lipid profile. Restricting your use or avoiding it becomes prudent, so once again the need for specialized medical monitoring;
Thermogenic and stimulants should be used for the shortest time possible. They can optimize fat burning, but they do very bad for the heart;
If for any reason you fall ill, stop the competition preparation process if that is the case. As the body is already weakened in a pre-contest (stage of preparation for a competition where the athlete is dedicated to dry the fat) you will get worse.
Many find bodies of bodybuilders horrible, others crave these bodies. They think that they can only reach this extreme definition with the use of anabolics, but it goes far beyond that. Some do not even use these anabolic drugs and get a definite body just by training, feeding and resting properly.
It is necessary to commit, dedicate and above all give up many things due to training routines, rigor in feeding and rest time.
One realizes that even though not having bodybuilding as a job one has to live it 24h, seven days a week incorporating to all sectors to become a bodybuilder.
What’s more, being a lover of this sport does not mean clogging up anabolic drugs. Quite the contrary, the legal, or ideal, would be the practice without using these substances. That would be more or less like a miss contest (speaking in the case of women) without plastic.
Therefore, for lovers of bodybuilding and idealizers of well-built bodies, what matters is habits of life regulated and taken seriously. And if they join the competitive world of bodybuilding they do it the most natural way and preferably without the use of drugs. Your health in the future thanks.