DEFINITION

The aim of Bodybuilding is to achieve maximum aesthetic quality of muscular development. As a sport, Bodybuilding involves athletic training to achieve a physical form that is judged in competition by specific standards.

DESCRIPTION

The primary aim of Bodybuilding is to improve the muscular appearance of the body. Bodybuilders who train for competition are judged on symmetry, muscle density, muscle separation, hardness, vascularity, stage presence and pre-contest preparation such as painting, oil and posing.

PHARMACIST'S ADVICE

Ask your Pharmacist for advice.
1) Your Pharmacy stocks a full range of ankle, knee, thigh and elbow supports. Ask your Pharmacist for advice.
2) If you need any strapping your Pharmacy can supply it for you.
3) To help stop jarring, there are special shoe inserts available at your Pharmacy. Ask for your size.
4) Special high energy sports drinks are suggested and are available at your Pharmacy.
5) Remember if you need a cold pack for an injury your Pharmacy has them in stock.
6) Ask your Pharmacist for a suitable pain tablet or capsule if one is needed.
7) Your Pharmacist can suggest the best muscle rub if one is necessary.
8) If the diet is inadequate consider some supplements. See the Vitamins/Minerals/Herbs section in this topic and ask your Pharmacist for advice.

DIET HINTS

The ideal diet for Bodybuilding combines a high carbohydrate intake (e.g. 50 to 60%) with a moderate intake of protein (e.g. 30-35%) and a low intake of fat (e.g. 10-15%). Bodybuilders should eat roughly 5 or 6 meals of equal quantities per day.

It is recommended that Bodybuilders consume sufficient quantities of foods containing the following minerals or take supplements if dietary intake is insufficient: magnesium (which assists with energy production and protein synthesis), calcium (the primary mineral involved in muscular contraction and important for maintaining a high bone density), zinc, chromium, sodium, phosphorus, iron, vanadium, copper and potassium.

It is recommended that Bodybuilders consume sufficient quantities of foods containing the following vitamins or take supplements if dietary intake is insufficient: vitamin C (an antioxidant and important for the absorption of iron), vitamin B6, vitamin B1, vitamin D, vitamin B3, vitamin E, vitamin A, vitamin B2, Biotin and vitamin B12.

Popular supplements for Bodybuilders include creatine monohydrate, vanadyl, Ma-Huang, leucine, ketoisocaporate, alpha-ketoglutarate, whey protein, beta-ecdysterone, hydroxycitric acid and ornithine alpha-ketoglutarate.

VITAMINS/MINERALS/HERBS

- Athletes may benefit from a Multivitamin and Mineral Supplement if dietary intake is inadequate.
- Regular, intense exercise can lower immunity and increase the risk of infection. Vitamin C and Zinc supplements may boost immunity and help fight illness.
- Creatine can improve the ability of exercising muscles to produce energy during anaerobic exercise. Creatine supplements can boost performance in 'speed and strength'-type sports that involve short periods of extremely powerful activity (e.g. sprint running and weight lifting).
- Iron Supplements can prevent iron deficiency associated with intense exercise, particularly in female athletes.
- Calcium Supplements may benefit athletes who are training intensely.

TRAINING

Bodybuilders train one muscle group at a time, developing every major muscle group to achieve muscle balance throughout the body. Specific exercises target specific muscle groups; barbell curls work the biceps and to a lesser degree the forearms, crunches work the upper abs, bench presses work the chest and to a lesser degree the triceps and front shoulders etc. The idea is to be able to push (or pull) a weight between 8 and 12 times before exhaustion.
Bodybuilders need to give the muscle groups time to recover after a training session; it is not a good idea to repeat the same workout (on the same muscle group/s) two days in a row. Training sessions usually last for about an hour and may be longer for advanced Bodybuilders.
It is vital to warm up/cool down and stretch before and after all training sessions and competition. See the Warm Up and Cool Down topic on the Healthpoint.

INJURIES

Muscular injuries (muscle pulls, tendonitis, sprains) are the most common type of injuries experienced by Bodybuilders. The shoulder and elbow joints, the lower back region and the knee are common injury sites.
Common causes of training injury include incorrect technique, too much weight, bad spotting, training too often, not stretching, inadequate warm up and lack of concentration.

Weight-training belts can provide some support for the lower back during some exercises and gloves can help prevent the development of callouses on the hands.

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