bodybuilding

The bodybuilding sport

Basically, the sport of bodybuilding has to contend with many prejudices. But where do these prejudices come from? In the eyes of many, bodybuilders are not the smartest and are stuffed to the brim with banned substances. But that is absolutely not the case. Basically, anyone who goes to the gym regularly or tries to get the most out of their body at home is involved in bodybuilding. Many of them aim to live a healthier life, thereby achieving better posture and, in their eyes, a better, fitter body. For many, a fitter body means a higher proportion of muscle. Thicker, defined arms, round, large shoulders, strong legs and, ideally, a flat stomach or even a six-pack. Accordingly, a large proportion of the population, namely all those who regularly do weight training , would have to confirm the aforementioned prejudices. Of course, there are different levels of desire for a good and fit body. If we talk about the general bodybuilder, he tries to build as much muscle mass as possible. But what exactly does this lifestyle and the pursuit of a particularly well-trained and muscular body entail? A bodybuilding transformation can not only bring about external changes, but also increase self-confidence and self-esteem. Achieving training goals and overcoming obstacles in the gym can be transferred to other areas of life and thus lead to a positive attitude and increased self-confidence.

The bodybuilding training

• Volume : Volume describes the total load that a body or muscle experiences through strength training. Volume is usually considered over an entire training week and calculated in training sets. A training set consists of several repetitions. How high the volume should be depends largely on the regenerative capacities of the athlete. The more load/volume is exerted, the more recovery is necessary. In general, however, it can be said that more volume correlates very strongly with better muscle building . It can also be said that the more experience a strength athlete has, the less rest and regeneration they need.
• Intensity : Intensity is described by how close you approach muscle failure. In other words, how strenuous are the sets or repetitions for the body. As with volume, you should work your way up to the right intensity over time. If you always go to absolute muscle failure, the risk of injury is significantly increased and there is a danger of overtraining. This means you will be out of action for a long time, which is of course completely counterproductive in bodybuilding , as nothing is as important as continuity.
• Frequency: Training frequency is basically the number of training sessions in a week. This also includes how often a muscle group is trained in a week.

These three parameters, or rather their mutual coordination, play a role in one of the most important points when it comes to achieving a muscular body. In contrast to other sports such as powerlifting , in bodybuilding, as already described, the focus is on building maximum muscle, not the greatest strength. Particular attention is paid to a higher repetition range and a better muscle feeling. It is also important to mention that every body is different and responds differently to different training methods and therefore builds muscle to varying degrees. This is why it is important not to just use any training plan you can find on the internet, but to try things out for yourself. Which training plan do you enjoy the most and achieve the best results with? Which training method suits you best, high volume or lower intensity, as you need a lot of regeneration.

Bodybuilding - Nutrition

One of the fundamental pillars of successful bodybuilding is nutrition. The food you eat has a huge impact on your physical development, your performance in training and your health in general. In the following section, we will take a closer look at the importance of nutrition in bodybuilding and highlight the most important principles as well as the best foods and nutrients .

• Proteins: Protein (also known as protein) is one of three macronutrients. Proteins are essential to keep people alive. It acts as the basic building block of the body and is part of the human body. This includes muscles, organs, skin and hair. Since muscles are mainly built up by proteins , it is very important to consume enough protein throughout the day. Proteins are found in both meat and many legumes. If you cannot get your daily requirement through your normal diet or have difficulty doing so, you can resort to nutritional supplements. These nutritional supplements, such as protein powder, help to meet the approximate daily requirement of around 2 g of protein per kg of body weight. This protects the muscle and gives it the necessary building blocks to build more muscle cells. This in turn is associated with muscle growth.
• Calories: Basically, calories are the building blocks for gaining body weight. Every food has a different number of calories. Fats have a relatively high amount, proteins relatively few. If you want to gain weight overall, it is important to consume more calories than you use. However, you should be careful not to consume too many calories. A moderate surplus of 300 to 500 calories is more than enough to gain weight in the long term. The same applies to losing weight. Don't have too big a deficit, otherwise your motivation will quickly dwindle because you are constantly hungry. In addition, not all calories are created equal. 500 calories in the form of a bar of chocolate affect you differently than 500 calories of rice or potatoes.
• Fats: Fats are not automatically unhealthy, as many people think. On the contrary, fats play a crucial role in hormone regulation and general health. Unsaturated fats from nuts, seeds, avocados and fatty fish are particularly important. Make sure you include enough of these healthy fats in your diet to support your hormones and reduce inflammation. In addition to unsaturated fats, there are also saturated fatty acids , which are just as healthy and beneficial as unsaturated ones, but it is still no problem to consume them from time to time.
• Vitamins: Vitamins as such do not help build muscle directly, but they are still extremely important because they contribute to general health . This in turn prevents illnesses such as flu or similar. This means you can exercise regularly, which is one of the most important factors.

Bodybuilding for Women

In recent years , bodybuilding for women has become an increasingly popular sport. Women all over the world are realizing the many benefits of this sport, which goes far beyond the cliché of huge muscles. As mentioned above, bodybuilding is only associated with very pumped-up men with huge mountains of muscles. Weight training for women has a number of advantages. These include:

1. Health Benefits: Regular bodybuilding helps improve overall health. It helps build muscle mass, which boosts metabolism and helps reduce body fat. It also strengthens bones and reduces the risk of osteoporosis.
2. Stress relief: Working out at the gym can help reduce stress and improve mood. Physical activity releases endorphins, which increase feelings of well-being.
3. Making everyday life easier: The increased muscle mass and the resulting increase in strength make everyday life much easier. Climbing the stairs or carrying shopping bags is no longer a torture.

In conclusion, bodybuilding can be an extremely rewarding and healthy sport for women. It not only promotes physical strength, but also self-confidence and health. Women who choose bodybuilding should do so with joy and self-love, as they can shape their bodies while developing their inner strength.

Bodybuilding - Conclusion

Bodybuilding is a sport that focuses on building maximum muscle mass . It is an intense and demanding workout that is particularly demanding both physically and for the central nervous system. The sport of bodybuilding requires a high level of discipline, commitment and perseverance to achieve the desired result. Basically, as a bodybuilder you try to achieve as low a body fat percentage as possible while still having maximum muscle mass . In order to achieve these two aspects, it is not only necessary to train very hard and effectively, but also to adjust your entire diet accordingly. In bodybuilding, the focus is on very hard training with extremely heavy weights, but also on training with a very good muscle feel. Both points aim for maximum muscle stimulation , which in turn leads to maximum muscle growth. In general, general physical fitness is of course increased, especially through many cardio sessions in order to reduce body fat. The standard exercises for a bodybuilder include the bench press, deadlift, squat and shoulder press. In addition to these basic exercises, training exercises on machines are an important part of strength training. These can help to get the last reserves of strength out of the muscles. Overall, bodybuilding offers a variety of benefits that can promote both physical and mental health. However, it requires a high level of discipline and commitment to achieve the desired result. Bodybuilding as such is not only practiced by athletes with competitive ambitions. Anyone who enjoys regular strength training in order to optimize their body to a certain extent is practicing a type of bodybuilding. It doesn't matter whether you have your own home gym or go to a gym . You can find any type of equipment required for maximum muscle building in our shop. From barbells and dumbbells to training benches and many different types of power racks. Buy your sports equipment cheaply from motion sports and start your strength training and bodybuilding workout today.