Bodybuilding is a form of body modification, involving intensive muscle hypertrophy. An individual who engages in this activity is referred to as a bodybuilder. In competitive and professional bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their appearance.
Some well-known bodybuilders include Charles Atlas, Steve Reeves, Reg Park, Arnold Schwarzenegger, and Lou Ferrigno. Currently, IFBB professional bodybuilder Jay Cutler from the United States holds the title of Mr. Olympia. The winner of the annual Mr. Olympia contest is generally recognized as the world's top professional bodybuilder.
RISE OF ANABOLIC STEROIDS IN BODYBUILDING
This period also saw the rise of anabolic steroids used both in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with Arnold Schwarzenegger, Sergio Oliva and Lou Ferrigno in the late 1960s and early 1970s and continuing in the 1980s, 1990s and 2000s with Lee Haney, Dorian Yates, Ronnie Coleman and Markus Ruhl. Also the emergence of bodybuilders such as Greg Kovacs, Paul DeMayo and Victor Richards who, while not being particularly successful at the pro level, attained mass and size at levels that were not seen previously.
To combat this, and in the hopes of becoming a member of the IOC, the IFBB introduced doping tests for both steroids and other banned substances. Although doping tests occurred, the majority of professional bodybuilders still used anabolic steroids for competition. During the 1970s the use of anabolic steroids was openly discussed partly due to the fact they were legal. However the U.S. Congress in the Anabolic Steroid Control Act of 1990 placed anabolic steroids into Schedule III of the Controlled substance act (CSA). Similarly in Canada, steroids were added to the Criminal Code of Canada as a Class IV controlled substance (that class was created expressly for steroids).
WEIGHT TRAINING
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 to these micro-trauma that result in muscle growth[citation needed]. 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 hypertrophy and myofibrillar hypertrophy. Sarcoplasmic hypertrophy leads to larger muscles 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 size and strength of the muscles (compared to if that same individual does not lift weights at all). However, the emphasis is different.
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. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.
CARBOHYDRATE
Carbohydrates play an important role for bodybuilders. Carbohydrates 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, and which means without carbohydrates, 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) after a workout. This may help to replenish glycogen stores within the muscle, and to stimulate muscle protein synthesis.
PROTEIN
The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current advice says that bodybuilders should consume 25-30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.
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 protein 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. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties.
MEALS FOR BODYBUILDERS
Bodybuilders usually split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (normally between 2 and 3 hours). This method purports to serve 2 purposes: to limit overindulging as well as increasing basal metabolic rate when compared to the traditional 3 meals a day. However, research using whole-body calorimetry and doubly labeled water has found no metabolic advantage to eating more frequently.
DIETARY SUPPLEMENTS
The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies.
REST
Although muscle stimulation occurs in the gym lifting weights, muscle growth occurs afterward during rest. Without adequate rest and sleep, muscles do not have an opportunity to recover and build. About eight hours of sleep a night is desirable for the bodybuilder to be refreshed, although this varies from person to person. Additionally, many athletes find a daytime nap further increases their body's ability to build muscle. Some bodybuilders take several naps per day, during peak anabolic phases and during catabolic phases.
OVERTRAINING
Overtraining occurs when a bodybuilder has trained to the point where his workload exceeds his recovery capacity. There are many reasons that 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 hyper-adrenergic 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 acutely critical.
It has been argued that overtraining can be beneficial. One article published by Muscle & Fitness magazine stated that you can "Overtrain for Big Gains". It suggested that if one is planning a restful holiday and they do not wish to inhibit their bodybuilding lifestyle too much, they should overtrain before taking the holiday, so the body can rest easily and recuperate and grow. 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. However, the vast majority of overtraining that occurs in average bodybuilders is generally unplanned and completely unnecessary.
LIST OF MALE BODYBUILDERS
A
Adam Adamski
Ahmad Ahmad
Jamal Ahmed "Bodybuilding Mania"
Robert Anderson, Jr.
Jason Arntz
Charles Atlas
Mark Alvisi
B
Samir Bannout
Mohammad Bannout, Lebanese IFBB bodybuilder, cousin to Samir Bannout
Pedro Barron, First Mexican IFBB bodybuilder
Francisco "Paco" Bautista
Mohammed Benaziza
Orville Burke, "The Walking Eclipse" -Night of Champions Winner
Robert Burneika
Yahya Butt, 3 time Mr Asia and Mr. World participant
C
Andrei Cadariu
Andreas Cahling
Roy Callender
Jimmy Canyon
Gianluca Catapano
Evan Centopani
Marcos Chacon
Brian Chamberlain
Simon Chan
Darrem Charles
Adorthus Cherry
Mike Christian
Bob Cicherillo
Boyer Coe
Simon Cohen
Ronnie Coleman, eight-time Mr. Olympia 98-05
Franco Columbu, two-time Mr. Olympia, actor, close friend of Arnold Schwarzenegger
Chris Cook
Chris Cormier, "The Real Deal"
Ed Corney, "The Master Poser"
Peter 'PACMAN' Costello "The Sculptor"
Porter Cottrell
Trent Cougle
Brandon Curry
Jay Cutler, 2006, 2007, 2009 and 2010 Mr. Olympia and 3 time Arnold Classic Champion
D
Gaétan D'Amours
Roland Dantes, "Mr. Philippines", Martial Arts instructor, Arnis master
Bill Davey
Steve Davis, Cleveland Ohio; Mr. USA, represented US in World Games in England winning silver medal in 1983; won his pro card as oldest competitor in an open contest in 1993 Nationals; competed in Masters Olympia in 1997 & 2002.
Jason Dayberry
Paul Demayo, "Quadzilla"
Berry DeMey, "The Flexing Dutchman"
Nathan DeTracy
Clarence DeVis ref [1]
Chris Dickerson, 1982 Mr. Olympia
Jacob Duckett, Wichita, Kansas; Won his pro card in his first competition on November 15, 2008 at the NGA National Diamond Classic in Wichita, Kansas, first taking the lightweight novice and then winning the men's open novice qualifying event. Trained by former National Diamond Classic winner, Tony Hall.
Claudio Espinoza, "El Oso"
Paul Dillett
Kris Dim
Charles Dixon
Premchand Dogra, "Mr. Universe" 1988, "Achievement Medal" IFBB 2003, "World Middleweight Champion" 1988
Marius Dohne
Garrett Downing
Mike Dragna
Dave Draper
Mark Dugdale
Mat Duvall
Eric Di Lauro, " Mr. Canada" Canada's Best, Champion Bodybuilder and trainer of IFBB pros and NPC athletes
Dayo Audi, Mr. Universe" 2008
E
Stan Efferding "White Rhino" World's Strongest Pro Bodybuilder 2,221 lb Raw Powerlifting Total at 275 lbs.
George Eiferman
Moe Elmoussawi
Nasser El Sonbaty
Kevin English
Ahmet Enünlü
Ruben Escobar
Claudio Espinoza, "El Oso"
F
Erik Fankhouser
George Farah
Lou Ferrigno, two-time Mr. Universe, actor (The Incredible Hulk)
Bertil Fox
Dennis Francis
Mike Francois
Jeramy Freeman
Toney Freeman "The X-man"
Jean-Pierre Fux
Aleksandr Fyodorov
G
Vinnie Galanti
Rich Gaspari
Pietro Gilberto, Competing since 1979, Mr Universe 1994, IFBB Pro 2004.
Jasper Gill
Anders Graneheim
Bill Grant
Kai Greene
John Grimek
Deshaun Grimez
Jozef Grolmus
Pavol Grolmus
Claude Groulx
Guy Grundy
Davíð Guðmundsson "Hvirfilbylurinn (e. The Tornado)"
Alq Gurley
H
Ahmad Haidar, "Abzilla"
Terry Hairston, "et cetera"
Marcus Haley
Lee Haney, eight-time Mr. Olympia
John Hansen
Mark Harris, EFBB British Champion
Mickey Hargitay
Will Harris aka "Big Will" or "Will World Harris"
Dave Hawk
Phil Heath, "The Gift"
Craig Henderson
David Henry
Wong Hong
Jaroslav Horváth
Hristomir Hristov
Jason Huh
I
. Leo Ingram
J
. Pavol Jablonický
. Dexter Jackson, "The Blade" Mr.Olympia 2008
. Johnnie O. Jackson
. Reinhard Jaeger
. Dennis James "The Menace"
. Rusty Jeffers
. Richard Jones (weightlifter)
. Louis Joseph
K
King Kamali
Derek Kane "Merrimack Muscle Machine"
Mike Katz
Michael Kefalianos
John Kemper
Brian Kern "Champion of the West"
Michal Kindred
Jeff King
Greg Kovacs
Joe Krupa
King Khalid-Super Heavy Weight(158 kg)PRO Wrestler,Weight lifter,Boxer
Michael Kingsnorth
Martin Kjellström
L
Lee Labrada
Kevin Levrone "Maryland Muscle Machine"
James "Flex" Lewis "The Welsh Dragon"
Michael Liberatore
Aaron Links
Christian Lobarede "The Toro"
Don Long
Anibal Lopez
Ron Love
Dan Lurie AAU Mr. America "America's Most Muscular Man" 1942 - 1946
Daron Lytle
Lou La Luz AAU Mr.New Jersey Shore NPC Mr. America 1983 - 1989
Lee Priest
M
Aaron Maddron
Hamid Manafi
J.J. Marsh
Chad Ray Martin
Víctor Martínez, "Arnold Classic 2007 winner"
Mike Matarazzo
Earl Maynard
Frank McGrath (bodybuilder) aka "Wrath"
Stan McQuay
Jari Mentula "Bull"
Mike Mentzer, "Mister Heavy Duty"
Desmond Miller
Scott Milne
Evgeny Mishin
Mustafa Mohammad
Hubert Morandell
Ian Morgan U.K,2004 English amateur grand prix winner. A.K.A "godfather of conditioning"
Johnny Morrant
Andreas Münzer
Cedric Mcmillan
N
Michael J. Nagle Phila South
Steve Namat
Jerry Nicholls Barbados
Serge Nubret
Edward Nunn
O
Issa Ibrahim Obiad
Sergio Oliva, "The Myth" Three Time Mr. Olympia
Rocco Oppedisano
Jerry Ossi
P
Danny Padilla, "The Giant Killer"
Ben Pakulski
Brooke Pandoff "Brookie da Cookie"
Bob Paris
Reg Park
Thierry Pastel
Peter Paul and David Paul
Bill Pearl
Tony Pearson
Jeffrey Zeke Petermann "Zeke the Freak"
Robert Piotrkowicz
Tom Platz, "The Golden Eagle"
Harold Poole
Edson Prado
Lee Priest, "The Blonde Myth"
Tom Prince
Peter Putnam "Pump"
Q
Jim Quinn
Mike Quinn
R
Amir Rauf
Shawn Ray
Tito Raymond
Steve Reeves
Victor Richards (Mr. Big)
Bill Richardson
Craig Richardson
Fabrice Rinaldi
Robby Robinson
Ronny Rockel
Raymond Routledge
Markus Rühl
Mentzer Ray
S
Rodney St. Cloud
Sazali Samad Malaysia 5 times Mr.Universe, 7 Times Mr.Asia
Silvio Samuel
Eugen Sandow, "father" of modern bodybuilding
John Santillo Body Builder/Power Lifter
Miloš Šarčev
Marko Savolainen "super mass"
Günter Schlierkamp "The Gentle Giant"
Sonny Schmidt "Samoan" 1995 Masters Olympia Champion
Armin Scholz
Arnold Schwarzenegger "The Oak", Mr Universe 1968, seven-time Mr. Olympia, actor, politician
Larry Scott, "The Legend", 2-time Mr. Universe, 2-time Mr. Olympia
Daniele Seccarecci
Dennis Sergovsky
Rashid "Roc" Shabazz
Malik Aamir Kutob Shah
Sergey Shelestov
Dejan Stojanovic
Gary Strydom
Joel Stubbs
T
Ali Tabrizi
Ernie Taylor
Quincy Taylor
Vince Taylor
Giuseppe Termine
Henderson Thorne
Craig Titus
Gaëtan Timmermans
Ignacio Torres Tourn —Mr Uruguay; Mr Argentina; MuscleMania Universe 2006 Junior; WBBA 2nd place Moscow 2007; MuscleMania Middleweight World Champion 2008; MuscleMania Professional 2008
V
Igor Vianna
Casey Viator
Costas Voniatis
Vishnu Ganeshan
W
Mark Wagners ATC, "Deltoid Digger"
Branch Warren, "Quadrasaurus Pecs"
Steven Washburn
Flex Wheeler, "Sultan of Symmetry"
Ben White (bodybuilder)
Jusup Wilkosz
Bill Wilmore
Scott Wilson
Anthony Wingett
Roelly Winklaar "The Beast"
Dennis Wolf "The Big Bad Wolf"
Luke Wood
Y
Hidetada Yamagishi
Dorian Yates, six-time Mr. Olympia "The Shadow"
Chester Yorton, natural bodybuilder
Don Youngblood
Z
Shoaib Zahoor Musclemania 2008
Frank Zane, three-time Mr. Olympia
Some well-known bodybuilders include Charles Atlas, Steve Reeves, Reg Park, Arnold Schwarzenegger, and Lou Ferrigno. Currently, IFBB professional bodybuilder Jay Cutler from the United States holds the title of Mr. Olympia. The winner of the annual Mr. Olympia contest is generally recognized as the world's top professional bodybuilder.
RISE OF ANABOLIC STEROIDS IN BODYBUILDING
This period also saw the rise of anabolic steroids used both in bodybuilding and many other sports. In bodybuilding lore, this is partly attributed to the rise of "mass monsters", beginning with Arnold Schwarzenegger, Sergio Oliva and Lou Ferrigno in the late 1960s and early 1970s and continuing in the 1980s, 1990s and 2000s with Lee Haney, Dorian Yates, Ronnie Coleman and Markus Ruhl. Also the emergence of bodybuilders such as Greg Kovacs, Paul DeMayo and Victor Richards who, while not being particularly successful at the pro level, attained mass and size at levels that were not seen previously.
To combat this, and in the hopes of becoming a member of the IOC, the IFBB introduced doping tests for both steroids and other banned substances. Although doping tests occurred, the majority of professional bodybuilders still used anabolic steroids for competition. During the 1970s the use of anabolic steroids was openly discussed partly due to the fact they were legal. However the U.S. Congress in the Anabolic Steroid Control Act of 1990 placed anabolic steroids into Schedule III of the Controlled substance act (CSA). Similarly in Canada, steroids were added to the Criminal Code of Canada as a Class IV controlled substance (that class was created expressly for steroids).
WEIGHT TRAINING
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 to these micro-trauma that result in muscle growth[citation needed]. 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 hypertrophy and myofibrillar hypertrophy. Sarcoplasmic hypertrophy leads to larger muscles 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 size and strength of the muscles (compared to if that same individual does not lift weights at all). However, the emphasis is different.
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. A sub-maintenance level of food energy is combined with cardiovascular exercise to lose body fat in preparation for a contest. The ratios of food energy from carbohydrates, proteins, and fats vary depending on the goals of the bodybuilder.
CARBOHYDRATE
Carbohydrates play an important role for bodybuilders. Carbohydrates 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, and which means without carbohydrates, 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) after a workout. This may help to replenish glycogen stores within the muscle, and to stimulate muscle protein synthesis.
PROTEIN
The motor proteins actin and myosin generate the forces exerted by contracting muscles. Current advice says that bodybuilders should consume 25-30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.
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 protein 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. Bodybuilders are usually thought to require protein with a higher BV than that of soy, which is additionally avoided due to its claimed estrogenic properties.
MEALS FOR BODYBUILDERS
Bodybuilders usually split their food intake for the day into 5 to 7 meals of roughly equal nutritional content and attempt to eat at regular intervals (normally between 2 and 3 hours). This method purports to serve 2 purposes: to limit overindulging as well as increasing basal metabolic rate when compared to the traditional 3 meals a day. However, research using whole-body calorimetry and doubly labeled water has found no metabolic advantage to eating more frequently.
DIETARY SUPPLEMENTS
The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements.Various products are used in an attempt to augment muscle size, increase the rate of fat loss, improve joint health, increase natural testosterone production, enhance training performance and prevent potential nutrient deficiencies.
REST
Although muscle stimulation occurs in the gym lifting weights, muscle growth occurs afterward during rest. Without adequate rest and sleep, muscles do not have an opportunity to recover and build. About eight hours of sleep a night is desirable for the bodybuilder to be refreshed, although this varies from person to person. Additionally, many athletes find a daytime nap further increases their body's ability to build muscle. Some bodybuilders take several naps per day, during peak anabolic phases and during catabolic phases.
OVERTRAINING
Overtraining occurs when a bodybuilder has trained to the point where his workload exceeds his recovery capacity. There are many reasons that 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 hyper-adrenergic 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 acutely critical.
It has been argued that overtraining can be beneficial. One article published by Muscle & Fitness magazine stated that you can "Overtrain for Big Gains". It suggested that if one is planning a restful holiday and they do not wish to inhibit their bodybuilding lifestyle too much, they should overtrain before taking the holiday, so the body can rest easily and recuperate and grow. 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. However, the vast majority of overtraining that occurs in average bodybuilders is generally unplanned and completely unnecessary.
LIST OF MALE BODYBUILDERS
A
B
C
D
E
F
G
H
I
. Leo Ingram
J
. Pavol Jablonický
. Dexter Jackson, "The Blade" Mr.Olympia 2008
. Johnnie O. Jackson
. Reinhard Jaeger
. Dennis James "The Menace"
. Rusty Jeffers
. Richard Jones (weightlifter)
. Louis Joseph
K
L
M
N
O
P
Q
R
S
T
V
W
Y
Z
