Bodybuilding - the science of building muscle

Bodybuilding is the art and science of building muscle by proper weight training, diet, supplemental nutrition, and rest. Many famous sports athletes are bodybuilders; in addition, bodybuilding is itself a sport, where bodybuilders compete for the most aesthetic body. Bodybuilding for many is a way of life, and can be for you, too!

Bodybuilding has enjoyed increased popularity over the years, and no wonder why -- in a day and age where 1 in 4 Americans are overweight and even more than that are not toned and fit, bodybuilding offers you a discipline that results in a fitter body, and a happier you. This isn't to say it is easy, nothing great comes easy. There is a great reward through discipline, will power, and determination, but it takes patience. As you can surmise, those that engage in this sport to compete are the best of the best, those who truly embrace the ideals of self-mastery and building muscle. These are the people that embrace bodybuilding as a way of life and act as a good point-of-reference for the aspiring bodybuilder.

Increasing muscle mass, also called Hypertrophy, requires you to create tears in your muscles, commonly called micro-trauma, through weight training. This results in a soreness usually called DOMS, or delayed onset muscle soreness; however, as the body becomes accustomed to repairing torn muscle thereby building muscle, the soreness so often complained of by novice bodybuilders in the days after intense work-outs, subsides. 

A common way for increasing muscle mass is through resistance training where elastic or hydraulic tension is used against the force of muscular contraction. Any resistance to being pushed, squeezed, lifted, bent, etc. against your muscles achieves the desired micro-trauma mentioned in the above paragraph. Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force.

All bodybuilders agree that a specialized diet is a must to increase muscle mass. Bodybuilders require more calories than someone else of their same height because their body needs these extra calories to increase muscle mass. There are different diets depending on the specific goals of the bodybuilder; however, most agree that a diet comprising of 50% carbs, 30% protein, and 5% fatty acid is substantial.

Carbohydrates give the body the energy it needs, and the bodybuilder needs an excess of carbs. Most bodybuilders consume low-glycemic polysaccharides which are slowly digested carbohydrates which release energy desirably as opposed to high-glycemic sugars and starches which may cause insulin spikes and encourage the body to convert incoming energy straight to fat, rather than using it to assist the building of muscle fiber.

All bodybuilders agree that the quality of protein of important: lean meats such as chicken, beef, pork, fish, and eggs; beans, seeds, nuts, and lentils. In addition, whey protein is often used in shakes. 

Many body builders advocate splitting meals into 6 to 7 smaller portions throughout the day rather than the typical 3 portion meal that we all know too well.

Most bodybuilders take supplements to aid in the growth of muscle mass. These supplements include, but are not limited to: protein, amino acid, creatine, pro-hormones, thermogenics. Often these come packed into shakes and bars that are available at your nearest health store. 

A popular amino acid is glutamine which is the most abundant amino acid found in muscle tissue and can be depleted during working out. Branched chain amino acids (BCAAs) may also be taken which may lead to increase muscle mass; however, creatine is the most popular supplement. Creatine is an organic acid that supplies energy to muscles for short but intense bursts of energy, and occurs naturally in the body. Taking this supplement allows you to exercise harder and longer and is also believed to reduce mental fatigue, making you smarter. 

An excellent resource for bodybuilders is www.bodybuilding.com. I find the sub-section of formulating a specific plan to help you achieve your goal is a very good resource, which can be found at www.bodybuilding.com/guides.

Another good resource is www.learn-bodybuilding.com. The website layout has a lot less to offer but it makes up for this in the straight-forward, informative approach.