Bodybuilding

Bodybuilding is the use of progressive strength movements to develop a muscular physique. Strength training—weight-bearing exercise or weightlifting—as performed by athletes and fitness enthusiasts is commonly referred to as bodybuilding. However, bodybuilding is also the term used to describe a very specific, highly competitive sport in which elite athletes follow regimented weightlifting and nutrition programs to achieve heavily muscled, symmetrical physiques with very low body fat.

Competitions

Bodybuilders compete to win physique competitions in which they are judged on factors such as muscularity, symmetry, and level of conditioning. In bodybuilding competitions, individual participants perform a series of specified poses on stage in front of a group of judges, among a group of individuals with similar characteristics, such as weight, height, and/or age. They also perform an individualized posing routine that is designed to highlight their personal advantages. Competitors are heavily tanned and oiled so that their musculature can be seen under stage lighting.

The International Federation of Bodybuilding & Fitness (IFBB) and other non-profit organizations regulate the sport of bodybuilding. Competitions are available on both professional and amateur levels. To qualify to compete at the professional level, a bodybuilder must obtain a "pro card" by winning designated contests on the amateur circuit. Amateur contests are open to any fitness enthusiast who meets the contest’s posted qualifications.

Brief History

Although bodybuilding has its roots as far back as the ancient Greeks, the ideas behind Western bodybuilding can be traced back to the European strongmen of the late nineteenth century. These individuals were frequently associated with circus sideshows and often displayed remarkable musculature and incredible feats of strength.

In the late nineteenth century, Prussian Eugen Sandow (1867–1925) gained fame for public performances that showcased his highly muscled physique. Sandow is credited with staging the first bodybuilding show, which he dubbed "the great competition." This show was held at the Royal Albert Hall in England in 1901. Three individuals judged the physiques of eighty competitors, who flexed and performed gymnastics on stage while wearing tights and leotards. The show was hugely popular with the public.

Bodybuilding became more popular in the twentieth century with the emergence of systematic weightlifting exercise. Two fitness enthusiasts are often credited with the emergence of modern weightlifting techniques: Jack LaLanne (1914–2011) and Joe Weider (1920–2013).

LaLanne struggled with physical problems in his youth and began to exercise to overcome this. His experience led him to believe that exercise and proper nutrition were the keys to good health. He opened his first fitness spa in 1936 and used it to promote the idea of health through exercise and diet. "The Jack LaLanne Show" debuted on television in 1951 and aired until the mid-1980s, forever associating LaLanne’s name with fitness in the minds of the public. LaLanne is credited with the early invention of a variety of fitness devices, including machines such as leg-extension and pulleys. His company marketed a variety of health-related products, from exercise videos to vegetable juicers. He is widely credited with raising public awareness of the importance of exercise and nutrition and popularizing fitness as a lifestyle.

Weider was very small as a teenager and began lifting weights in the 1930s after being bullied by his peers. He achieved a remarkable physical transformation. Due to his desire to share his ideas about weightlifting with others, Weider founded a fitness magazine empire. Weider’s group published many popular fitness magazines including Muscle & Fitness, Flex, and Shape. Weider’s organization also promoted and sold sometimes controversial dietary supplements to enhance muscle growth and fat loss.

Weider co-founded the International Federation of Bodybuilders (IFBB) with his brother Ben in 1946, and it continued to be recognized as the governing body for the field of bodybuilding. In 1965, Weider hosted the first Mr. Olympia contest; this contest quickly became the premier bodybuilding contest in the world and produced well-known personalities such as Arnold Schwarzenegger, Steve Reeves, and Lou Ferrigno. The popularity of these stars helped to mainstream weightlifting in general as well as bodybuilding as a competitive sport. The Ms. Olympia contest for female bodybuilders was added in 1980 and discontinued in 2014 before later returning in 2020.

Techniques

Bodybuilders attempt to create as much muscle mass as possible by following systematic, progressive weightlifting programs. These programs are based on the idea that progressively heavier weights facilitate size and strength increases.

Bodybuilders also follow specialized nutrition programs designed to maximize muscle growth and eventually to strip their body fat to low levels. Male bodybuilders in competition shape often display body fat as low as 5 or 6 percent. Because females naturally carry more body fat, female bodybuilders in competition form usually have about 12 percent body fat.

Over the course of any year, bodybuilders cycle through muscle-building and fat-loss phases that they refer to as "bulking/building" and "cutting," respectively. During bulking/building, bodybuilders eat a surplus of calories. During cutting, they create a calorie deficit that allows them to manipulate their body composition to maintain muscle while losing fat. By closely following this cycle, they can "peak" at designated times for competitions. Peaking also involves the use of dehydration strategies (water manipulation) to minimize the amount of water in the body.

Doping

Professional bodybuilders are sometimes known to dope, or use illegal substances such as testosterone, anabolic steroids, human growth hormone (HGH), and other substances, to maximize muscle growth. These substances are known to enhance athletic performance and promote muscle growth but cause an array of side effects.

These substances are banned and bodybuilders participating in competitions are tested to ensure they are drug-free. However, it is believed that many bodybuilders at both amateur and professional levels continue to use these substances in ways that they hope allow them to avoid detection by governing bodies.

Bibliography

"About the IFBB Pro League." International Fitness and Bodybuilding Federation, www.ifbbpro.com/about-the-league/. Accessed 20 Nov. 2024.

Bateman, Oliver Lee. "Drugs and the Evolution of Bodybuilding." The Atlantic. 8 Aug 2014. Web. Accessed 7 Jan 2016. http://www.theatlantic.com/health/archive/2014/08/drugs-and-the-evolution-of-bodybuilding/375100/

Goldstein, Richards. "Jack LaLanne, Founder of Modern Fitness Movement, Dies at 96." The New York Times. 23 Jan 2011. Web. Accessed 7 Jan 2016. http://www.nytimes.com/2011/01/24/sports/24lalanne.html

International Federation of Bodybuilding and Fitness. About the IFBB. Web. Accessed 7 Jan 2016. http://www.ifbb.com/about-the-ifbb/

International Sports Sciences Association (ISSA). Bodybuilding Methods and Traditions. 10 March 2015. Web. Accessed 7 Jan 2016. https://www.issaonline.edu/blog/index.cfm/2015/3/10/Bodybuilding-Methods-and-Traditions---Part-I

Merritt, Greg. "Joe Weider’s Story: Bodybuilding, Magazines, and Arnold Schwarzenegger." Muscle & Fitness. Web. Accessed 7 Jan 2016. http://www.muscleandfitness.com/athletes-celebrities/news/joe-weiders-story-bodybuilding-magazines-and-arnold-schwarzenegger

National Institute of Health (NIH). Bodybuilding. Web. Accessed 7 Jan 2016. https://nccih.nih.gov/health/bodybuilding

Rhodes, Jesse. "Bodybuilders Through the Ages." Smithsonian. 9 July 2009. Web. Accessed 7 Jan 2016. http://www.smithsonianmag.com/history/bodybuilders-through-the-ages-36952418/?no-ist