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Transcript of Sociology Bodybuilding
Monday: Chest and Triceps
Wednesday: Legs and Calves
Friday: Back and Biceps
Saturday: Shoulders, Forearms
Sunday: Rest " No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
- Socrates Nutrition Nutrition is just as, if not more important than hard training to build muscle. Bodybuilders consume several smaller meals each day (usually a meal every 2-3 hours). The foods consumed are broken down into two categories: protein-rich foods and complex carbohydrate foods. Bodybuilders usually aim for at least a gram of protein per pound of body weight. The carbohydrates provide energy and promote the release of insulin, which carries the amino-acids and nutrients into the muscles. Protein contains the amino-acids that are essential in building muscle. Staple Protein foods of bodybuilders:
Eggs, Lean Beef, Chicken Breasts, Fish (tuna, tilapia, salmon) Staple Carbohydrate foods of bodybuilders:
Oats, Potatoes, Rice (Brown is Preferred), various fruits, various vegetables. The diet is usually very limited and food is seen as fuel for muscle growth, rather than taste. Bodybuilders consume much more calories per day than the average person. Rest/Recovery Supplements Steroids Muscle growth occurs outside of the gym during rest. Bodybuilders usually sleep 8 hours minimum per night and sometimes take naps during the day. In addition, rest is crucial in preventing overtraining, which is a point in which the central nervous system is not able to recover fast enough to keep up with high-intensity workouts. In this state, the body is usually malnourished, fatigued, and can even go catabolic (burn muscle for energy). To aid further aid in recovery, supplements that
fight inflammation and reducing healing time like fish
oil and glutamine are taken. Low-intensity cardio also
aids in recovery, since it allows the blood to circulate. Hot
baths work in the same fashion. Some bodybuilders receive
deep-tissue massages also. Rest days in which no weight training occurs
and possibly light cardio are included in a good program to keep the body fresh and recovered. Nutritional supplements are also commonly included into a bodybuilder's diet to provide extra nutrients that the body either does not receive at all, or does not receive enough of to ensure an anabolic state. Supplements are definitely not necessary, but for the serious bodybuilder they are incredibly beneficial. Essential to Bodybuilders: Not Necessary, but Beneficial: Whey Protein
Healthy fats (Fish Oil or Flax seeds) Creatine
Glutamine Steroids are one of the main reasons why the sport of bodybuilding has not been accepted by society. There is some recreational use among certain gym-goers looking to "get huge", but it is widely known that professional bodybuilders use large amounts of steroids. Bodybuilders are hesitant to answer questions about or admit to steroid use due to the highly illicit nature of the drugs. Steroids improve recovery time substantially and increase protein synthesis. Steroids do not automatically create a great physique or build a great body. They are simply used as a final touch on the body and they do not make the sport any easier.
Steroid use began to rise in the late 60s and early 70s with bodybuilders like Arnold Schwarzenegger, Lou Ferrigno, and Sergio Oliva. The use is not frowned upon in traditional bodybuilding competitions. The IFBB supposedly has an anti-doping policy so as to possibly become an olympic sport, but there are rumors that the testing is very limited and it is unknown if the policy is strictly enforced.
Natural bodybuilding competitions are also available in which there is strict testing for banned substances through a urine test, polygraph test, and a Free Form Mass Calculator test. The FFMI is calculated by using the height, weight, and bodyfat percentage. FFMI
under 17: low muscle mass (skinny)
19-20: average FFMI for an American or European college student
20-23: noticeably muscular
25.7: Steve Reeves (pre-steroid era BB champ)
over 26: steroid user Era/Time Period Bodybuilding did not really exist until the late nineteenth century. The early years of bodybuilding are from 1880 to 1953. Beginning/Emergence Eugen Sandow (a prussian strongman) is recognized as the father of bodybuilding. He was a circus athlete, but found that the audience was more impressed with his muscular physique, rather than the weight he was lifting. He held the first major bodybuilding contest at the Royal Albert Hall on September 14, 1901, which he judged and awarded the winner with a bronze statue of himself. The same statue is awarded to the winner of the annual Mr. Olympia Competition. Bodybuilding really took off in the 1970s with Hollywood stars like Arnold Schwarzenegger and Lou Ferrigno. This is also the era in which steroid use began. Gyms began to become popular recreational facilities. In the 50s and 60s, strength and gymnastic stars grew the popularity of bodybuilding. Comic books encouraged men to start weightlifting with the muscular physiques of the heroes. Magazines, like Muscular Development started to be published. The Mr. America and Mr. Universe competitions began and some bodybuilders were casted into movies. The IFBB (International Federation of BodyBuilders) was founded. Major figures of this era were Larry Scott, Joe Weider, Sergio Oliva, and Reg Park. Bodybuilding became more popular in the 50s and 60s where the major bodybuilding competitions began. Comic books and movies brought some interest into weight lifting. The modern era of bodybuilding is characterized from the 70s to the present day. The 70s saw an explosion of popularity with Hollywood stars Lou Ferrigno and Arnold Schwarzenegger and also with Professional Wrestling stars like Hulk Hogan. The modern era is known as the steroid or super freak era, since the bodybuilders today are massive and larger than life. Notable modern bodybuilders are Ronnie Coleman, Dorian Yates, Jay Cutler, and Phil Heath. Dress/Appearance Common gym attire includes a t-shirt and athletic shorts.
Outside of the gym, dress varies based on the individual's preferences, as many different types of people engage in bodybuilding. Teens, men, women, and even the elderly participate in bodybuilding.
During competitions, men only wear posing trunks. Women wear a two-piece bikini. Lingo/Language Since bodybuilding is so diverse, the language depends on the individual. Bulking up: To consume lots of calories and put on bodyweight to make it easier to build muscle. This also puts on bodyfat. Cutting: To restrict caloric intake and increase amount of cardiovascular exercise to decrease body fat and allow for maximum muscle definition. Guns: Arm muscles. The biceps and the triceps. Juice: Steroids. Mass: Muscular size. Vascular: Visibility of veins on the muscles caused by low bodyfat and exercise. Pump: A look and feeling of enlarged muscle size due to the influx of blood in a particular body part. One Rep Max: The absolute maximum weight that an individual can perform a specific exercise with. Spot: To have another person stand guard and assist you if you cannot complete a rep, thus preventing injury. Rep: Moving a weight through a range of motion and then back again one time Impact on Society Bodybuilding has encouraged some people to become healthier and achieve the body of their dreams through better nutrition, more exercise, and more sleep. However, society still places stereotypes on bodybuilding and has not completely accepted it due to the steroid use in the professional levels. However, gyms are now common in every city across America because of bodybuilding. Fitness models and muscular people in general stick out from the crowd of ordinary Americans and are usually looked at in awe. Bodybuilding has not really contributed to great societal change however. Legacy At this point in time, bodybuilding is not large enough as a hobby to be remembered. While those with large muscles are looked at with awe and maybe worshiped, I don't think that the majority of people can actually name major bodybuilders of today, with the exclusion of Schwarzenegger. However, the obesity epidemic of today is inspiring many people to become engaged in fitness, so I believe that bodybuilding will become much more popular in the future. Famous Bodybuilders Arnold Schwarzenegger
7 time Mr. Olympia Eugen Sandow
Father of Modern Bodybuilding Dorian Yates
6 time Mr. Olympia Lee Haney
8 time Mr. Olympia Ronnie Coleman
8 time Mr. Olympia Jay Cutler
4 Time Mr. Olympia Phil Heath
2011 and 2012 Mr. Olympia