Bodybuilding

Areas

Professional bodybuilding

In the modern bodybuilding industry, the term "professional" generally means a bodybuilder who has won qualifying competitions as an amateur and has earned a "pro card" from their respective organization. Professionals earn the right to compete in competitions that include monetary prizes. A pro card also prohibits the athlete from competing in federations other than the one from which they have received the pro card. Depending on the level of success, these bodybuilders may receive monetary compensation from sponsors, much like athletes in other sports.

Natural bodybuilding

Due to the growing concerns of the high cost, health consequences, and illegal nature of some steroids, many organizations have formed in response and have deemed themselves "natural" bodybuilding competitions. In addition to the concerns noted, many promoters of bodybuilding have sought to shed the "freakish" perception that the general public has of bodybuilding and have successfully introduced a more mainstream audience to the sport of bodybuilding by including competitors whose physiques appear much more attainable and realistic.

In natural contests, the testing protocol ranges among organizations from lie detectors to urinalysis. Penalties vary between organisations, from suspensions to strict bans from competition. Natural organizations also have their own list of banned substances and it is important to refer to each organization's website for more information about which substances are banned from competition. There are many natural bodybuilding organizations; some of the larger ones include: MuscleMania, Ultimate Fitness Events (UFE), INBF/WNBF, and INBA/PNBA. These organizations either have an American or worldwide presence and are not limited to the country in which they are headquartered.

Men's physique

Due to those who found open-bodybuilding to be "too big" or "ugly" and unhealthy, a new category was started in 2013. The first Men's Physique Olympia winner was Mark Wingson, who was followed by Jeremy Buendia for four consecutive years. Like open-bodybuilding, the federations in which bodybuilders can compete are natural divisions as well as normal ones. The main difference between the two is that men's physique competitors pose in board shorts rather than a traditional posing suit and open-bodybuilders are much larger and are more muscular than the men's physique competitors. Open-bodybuilders have an extensive routine for posing while the Physique category is primarily judged by the front and back poses. Many of the men's physique competitors are not above 200 lbs and have a bit of a more attainable and aesthetic physique in comparison to open-bodybuilders. Although this category started off slowly, it has grown tremendously, and currently men's physique seems to be a more popular class than open-bodybuilding.

Classic physique

This is the middle ground of Men's Physique and Bodybuilding, a category that emphasizes symmetry, proportion, pleasing lines, and a small waist over size and mass. The competitors in this category are not nearly as big as Open class bodybuilders but not as small as Men's Physique competitors. They pose and perform in men's boxer briefs or posing trunks to show off the legs as in the Open class, unlike Men's Physique which hide the legs in board shorts. The judging criteria also looks to see certain poses emphasized, such as ones accentuating the vacuum to illustrate a tapered torso and lack of the infamous bloated gut of Open bodybuilding.

The Classic Physique division in Mr. Olympia began in 2016. Danny Hester was the first classic physique Mr. Olympia. As of 2024, Chris Bumstead is the 6x reigning Mr. Olympia.

Female bodybuilding

The female movement of the 1960s, combined with Title IX and the all around fitness revolution, gave birth to new alternative perspectives of feminine beauty that included an athletic physique of toned muscle. This athletic physique was found in various popular media outlets such as fashion magazines. Female bodybuilders changed the limits of traditional femininity as their bodies showed that muscles are not only just for men.

The first U.S. Women's National Physique Championship, promoted by Henry McGhee and held in 1978 in Canton, Ohio, 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 female bodybuilding.

In 1985, the documentary Pumping Iron II: The Women was released. It 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 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.

The related areas of fitness and figure competition increased in popularity, surpassing that of female bodybuilding, and provided an alternative for women who choose not to develop the level of muscularity necessary for bodybuilding. McLish would closely resemble what is thought of today as a fitness and figure competitor, instead of what is now considered a female bodybuilder.

E. Wilma Conner competed in the 2011 NPC Armbrust Pro Gym Warrior Classic Championships in Loveland, Colorado, at the age of 75 years and 349 days. She later was declared the oldest competitive female bodybuilder by the Guinness Book of World Records in 2012, when she was 77, breaking the record of Ernestine Shepherd.

Competition

In competitive bodybuilding, bodybuilders aspire to present an "aesthetically pleasing" body on stage. In prejudging, competitors do a series of mandatory poses: the front lat spread, rear lat spread, front double biceps, back double biceps, side chest, side triceps, Most Muscular (men only), abdominals and thighs. Each competitor also performs a personal choreographed routine to display their physique. A posedown is usually held at the end of a posing round, while judges are finishing their scoring. Bodybuilders are advised to spend a lot of time practising their posing in front of mirrors or under the guidance of their coach.

In contrast to strongman or powerlifting competitions, where physical strength is paramount, or to Olympic weightlifting, where the main point is equally split between strength and technique, bodybuilding competitions typically emphasize condition, size, and symmetry. Different organizations emphasize particular aspects of competition, and sometimes have different categories in which to compete.

Preparations

Bulking and cutting

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, lose a maximum of body fat (referred to as "cutting") while preserving as much muscular mass as possible. The bulking phase entails remaining in a net positive energy balance (calorie surplus). The amount of a surplus in which a person remains is based on the person's goals, as a bigger surplus and longer bulking phase will create more fat tissue. The surplus of calories relative to one's energy balance will ensure that muscles remain in a state of anabolism.

The cutting phase entails remaining in a net negative energy balance (calorie deficit). The main goal of cutting is to oxidize fat while preserving as much muscle as possible. The larger the calorie deficit, the faster one will lose weight. However, a large calorie deficit will also create the risk of losing muscle tissue.

The bulking and cutting strategy is considered effective because there is a well-established link between muscle hypertrophy and being in a state of positive energy balance. A sustained period of caloric surplus will allow the athlete to gain more fat-free mass than they could otherwise gain under eucaloric conditions. Some gain in fat mass is expected, which athletes seek to oxidize in a cutting period while maintaining as much lean mass as possible. However, it is unclear whether one can maintain enough fat-free mass during cutting for the overall process to be worth it.

Clean bulking

The attempt to increase muscle mass in one's body without any gain in fat is called clean bulking. Competitive bodybuilders focus their efforts to achieve a peak appearance during a brief "competition season". Clean bulking takes longer and is a more refined approach to achieving the body fat and muscle mass percentage a person is looking for. A common tactic for keeping fat low and muscle mass high is to have higher calorie and lower calorie days to maintain a balance between gain and loss. Many clean bulk diets start off with a moderate amount of carbs, moderate amount of protein, and a low amount of fats. To maintain a clean bulk, it is important to reach calorie goals every day. Macronutrient goals (carbs, fats, and proteins) will be different for each person, but it is ideal to get as close as possible.

Dirty bulking

"Dirty bulking" is the process of eating at a massive caloric surplus without trying to figure out the exact amount of ingested macronutrients, often done with junk food such as burgers and fries. Weightlifters who attempt to gain mass quickly with no aesthetic concerns often choose to do this. "Dirty bulking" is often favored by bodybuilders in the off-season who are looking to rapidly increase size and strength without worrying about fat gain. While it can lead to quick weight gain and increased muscle mass due to the abundance of calories, it also typically results in a significant increase in body fat. This means a more aggressive cutting phase is usually required afterward to shed the excess fat, which can be physically and mentally taxing. Additionally, consuming large amounts of processed foods high in sugar and unhealthy fats can negatively impact cardiovascular health and insulin sensitivity over time. Despite these risks, some lifters find dirty bulking psychologically easier, as it removes the pressure of strict meal planning and food tracking.

Muscle growth

Bodybuilders use three main strategies to maximize muscle hypertrophy:

• Strength training through weights or elastic/hydraulic resistance.
• Specialized nutrition, incorporating extra protein and supplements when necessary.
• Adequate rest, including sleep and recuperation between workouts.

Weight training

Intensive 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 of these micro-traumas that results 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.

Weight training aims to build muscle by prompting two different types of hypertrophy: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy, which builds athletic strength. Sarcoplasmic hypertrophy is triggered by increasing repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight. In either case, there is an increase in both size and strength of the muscles (compared to what happens if that same individual does not lift weights at all), although the emphasis is different.

It is important for bodybuilders to train in a manner which keeps their joints strong and reduces the risk of wear and tear injuries from weight training. This means developing muscular strength in a way which does not misalign (decentrate) the joint but causes it to be optimally positioned and aligned (centrated). As considered by physical therapist Chad Waterbury:

An essential aspect of building an impressive upper body physique is maintaining the health and integrity of your shoulder joints [...] Deep within your shoulder are four small muscles that work in concert to stabilize your humerus as you lift weights, throw, or punch. Of the four, two that are on the back of the shoulder- infraspinatus and teres minor- externally rotate the joint and hold the ball (head of humerus) in the center of its socket (glenoid cavity). This joint centration helps prevent wear and tear in your shoulders.

As the joint is centrated it is better positioned and aligned, its overall efficiency and the amount of muscular force that can be applied via it is also increased.

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 provide the protein and energy requirements needed to support their training and increase muscle mass. In preparation of a contest, a sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat. Proteins, carbohydrates and fats are the three major macronutrients that the human body needs to build muscle. The ratios of calories from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.

Carbohydrates

Carbohydrates play an important role for bodybuilders. They give the body energy to deal with the rigors of training and recovery. Carbohydrates also promote secretion of insulin, a hormone enabling cells to get the glucose they need. Insulin also carries amino acids into cells and promotes protein synthesis. Insulin has steroid-like effects in terms of muscle gains. It is impossible to promote protein synthesis without the existence of insulin, which means that without ingesting carbohydrates or protein—which also induces the release of insulin—it is impossible to add muscle mass. Bodybuilders seek out low-glycemic 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. However, bodybuilders frequently do ingest some quickly digesting sugars (often in form of pure dextrose or maltodextrin) just before, during, and/or just after a workout. This may help to replenish glycogen stored within the muscle, and to stimulate muscle protein synthesis.

Protein

The motor proteins actin and myosin generate the forces exerted by contracting muscles. Cortisol decreases amino acid uptake by muscle and inhibits protein synthesis. Current recommendations suggest 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 per day 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, turkey, 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 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. Whey protein also has a bigger effect than casein on insulin levels, triggering about double the amount of insulin release. That effect is somewhat overcome by combining casein and whey.

Bodybuilders were previously thought to require protein with a higher BV than that of soy, which was additionally avoided due to its alleged estrogenic (female hormone) properties, though more recent studies have shown that soy actually contains phytoestrogens which compete with estrogens in the male body and can block estrogenic actions. Soy, flax, and other plant-based foods that contain phytoestrogens are also beneficial because they can inhibit some pituitary functions while stimulating the liver's P450 system (which eliminates hormones, drugs, and waste from the body) to more actively process and excrete excess estrogen.

Meals

Some bodybuilders often split their food intake into 5 to 7 meals of equal nutritional content and eat at regular intervals (e.g., every 2 to 3 hours). This approach serves two purposes: to limit overindulging in the cutting phase, and to allow for the consumption of large volumes of food during the bulking phase. Eating more frequently does not increase basal metabolic rate when compared to 3 meals a day. While food does have a metabolic cost to digest, absorb, and store, called the thermic effect of food, it depends on the quantity and type of food, not how the food is spread across the meals of the day. Well-controlled studies using whole-body calorimetry and doubly labeled water have demonstrated that there is no metabolic advantage to eating more frequently.

Creatine

One of the most popular supplements is creatine. Although the body naturally produces creatine, it typically only produces enough to maintain around 60–80% of its full capacity. Creatine is most often found in red meats and seafood; however, a pound of uncooked beef and salmon only contains 1–2 grams of creatine. About 95% of creatine is stored in the skeletal muscle, while the remaining percentage is found in the brain and testes. Typical supplemental creatine doses are 3–5 grams per day.

While taking creatine as a dietary supplement doesn't directly build muscle, it can lead to rapid energy production, increase improvement, enhance muscle recovery, prevent injuries, and provide neuroprotection. This is due to the fact that when creatine is paired with increased glycogen storage in the muscle, glycogen can quickly release glucose, providing an immense burst of energy. This burst of energy is helpful for professional bodybuilders, as anabolic steroids often cause fatigue and other health issues over time.

Pre-workout

Another common supplement for bodybuilders is pre-workout. Pre-workout includes a mix of specific supplements aiming to boost energy and performance for a short period of time, often taken 30–60 minutes before a workout. Some of the most common supplements found in pre-workouts include L-arginine, L-citrulline, beetroot juice, caffeine, creatine, beta-alanine, and branched-chain amino acids (BCAAs). Pre-workout typically comes in the form of a powder, in a big container with a serving-sized scoop. Though it can be mixed it with any liquid, water is usually recommended for the best benefits. A common negative side effect associated with pre-workouts is impaired sleep. This is because the energy boost it provides can often last for hours on end, overall impairing sleep.

Performance-enhancing substances

Some bodybuilders use drugs such as anabolic steroids and precursor substances such as prohormones to increase muscle hypertrophy. Anabolic steroids cause hypertrophy of both types (I and II) of muscle fibers, likely caused by an increased synthesis of muscle proteins. They also provoke undesired side effects including hepatotoxicity, gynecomastia, acne, the early onset of male pattern baldness and a decline in the body's own testosterone production, which can cause testicular atrophy. Other performance-enhancing substances used by competitive bodybuilders include human growth hormone (HGH). HGH is also used by female bodybuilders to obtain bigger muscles "while maintaining a 'female appearance'".

Muscle growth is more difficult to achieve in older adults than younger adults because of biological aging, which leads to many metabolic changes detrimental to muscle growth; for instance, by diminishing growth hormone and testosterone levels. Some recent clinical studies have shown that low-dose HGH treatment for adults with HGH deficiency changes the body composition by increasing muscle mass, decreasing fat mass, increasing bone density and muscle strength, improves cardiovascular parameters, and affects the quality of life without significant side effects.

In rodents, knockdown of metallothionein gene expression results in activation of the Akt pathway and increases in myotube size, in type IIb fiber hypertrophy, and ultimately in muscle strength. This has not been studied well in humans.

Injecting oil into muscles

Some bodybuilders inject oils or other compounds into their muscles (sometimes known as "synthol") to enhance their size or appearance. This practice can have serious health consequences and risks for humans.

Rest

Although muscle stimulation occurs when lifting weights, muscle growth occurs during rest periods for up to 48 hours after the workout. Some bodybuilders add a massage at the end of each workout to their routine as a method of recovering.

Overtraining

Overtraining occurs when a bodybuilder has trained to the point where their workload exceeds their recovery capacity. There are many reasons why 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 hyperadrenergic 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 critical. A mental disorder, informally called bigorexia (by analogy with anorexia), may account for overtraining in some individuals. Sufferers feel as if they are never big enough or muscular enough, which forces them to overtrain to try to reach their goal physique.

An article by Muscle & Fitness magazine, "Overtrain for Big Gains", claimed that overtraining for a brief period can be beneficial. 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.

Increased mortality rate

Beginning in the 2010s, studies on bodybuilding athletes found higher mortality rates, particularly when compared with other sport specific mortality rates. Risks cited were sudden cardiac death, as well as use of performance enhancing drugs and unique competitive training, such as extreme weight changes and intentional dehydration. Unlike other professional sports, the IFBB Pro League, the largest professional bodybuilding federation in the US, does not routinely test athletes for steroids or other performance-enhancing drugs and there is no athletes' union. Bodybuilders say steroids are easily obtained and widely used by competitors.