Bodybuilding is the use of progressive resistance exercise to build, control, and develop one’s muscles via hypertrophy. An individual who engages in this activity is referred to as a bodybuilder. It is primarily undertaken for aesthetic purposes over functional ones, distinguishing it from similar activities such as powerlifting, resistance exercise.
Overview of bodybuilding
Sandow organized the first bodybuilding contest on September 14, 1901, called the “Great Competition”. It was held at theย Royal Albert Hallย inย London.ย Judged by Sandow, Sir Charles Lawes, andย Sir Arthur Conan Doyle, the contest was a great success and many bodybuilding enthusiasts were turned away due to the overwhelming number of audience members. The trophy presented to the winner was a gold statue of Sandow sculpted by Frederick Pomeroy. The winner was William L. Murray ofย Nottingham.ย
How muscles grow
Intensiveย weight trainingย causes micro-tears to the muscles being trained; this is generally known asย microtrauma. These micro-tears in the muscle contribute to the soreness felt after exercise, calledย delayed onset muscle sorenessย (DOMS). It is the repair of these micro-traumas that results inย muscle growth. Normally, this soreness becomes most apparent a day or two after a workout.
Weight training aims to build muscle by prompting two different types ofย 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.
Role of testosterone
Testosterone plays a critical role in protein synthesis, which is the process by which the body builds muscle tissue. It does this by stimulating muscle cells to produce more protein, which promotes muscle growth and repair. This is why testosterone is often referred to as an anabolic hormone.
Studies have shown that testosterone levels are positively correlated with muscle protein synthesis . In other words, the higher your testosterone levels, the more muscle you can build. Do exercise in order to maximize your testosterone level , to increase you T level, you have to do weight lifting exercises like squads , bench press etc.
Nutrition is crucial
The high levels of muscle growth and repair achieved by bodybuilders require a specialized diet. Generally speaking, bodybuilders require moreย caloriesย than the average person of the same weight to provide the protein and energy requirements needed to support their training and increase muscle mass.
german volume training (must do)
Itโs an old-school weight-training system that remains as popular as ever. Sometimes just called โ10ร10โ or GVT, it prescribes 10 sets of 10 reps of one basic exercise per body part using relatively heavy weights. It sounds simple, but it is more complicated to do it effectively. Letโs explore the principles of German Volume Training, how it works, and how to best apply 10ร10 to a bodybuilding routine.
benefit of GVT
GVT uses compound lifts that recruit multiple muscles in each movement. More anabolic hormones are released the more muscle mass you involve in exercise. You can also lift more weight than you could during an isolation, which increases hypertrophy even more.
Rest
ย Two Days Per Week. For the best performance and to reach your goals in the safest and most effective way possible, plan for one to two rest days per week. Olenick recommended spacing these out โ take one rest day mid-week and the other on the weekend, or in between bigger workouts.