Strategy

In order to achieve muscle growth (hypertrophy), bodybuilders focus in three main lines of action:

• Resistance weight training
• Specialised nutrition, incorporating extra protein and supplements where necessary
• Adequate rest

Resistance weight training

Resistance 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. Normally, this soreness becomes most apparent a day or two after a workout.

Nutrition

The high levels of muscle growth and repair achieved by bodybuilders require a specialised diet. Generally speaking, bodybuilders require between 500 to 1000 Calories (2000 to 4000 kilojoules) above their maintenance level of food energy while attempting to increase lean body 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.

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 is thought to allow greater availability of nutrients, and may also assist with fat loss. This process also used to be considered a mechanism for increasing basal metabolic rate when compared to less frequent meals with the same energy content, but research has debunked this myth [4]. However, frequent feeding is an effective method of controlling blood sugar levels, which in turn may have an effect on hunger, energy levels, and muscle growth.

Carbohydrates

Carbohydrates give the body energy to deal with the rigours of training and recovery. 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 rather than muscle, and which can waste energy that should be directed towards muscle growth. 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

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.[5] This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight is ideal, some suggesting that less is sufficient, and others recommending 1.5, 2, or more. ^{[1] [2] [3] [4]}. 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. Meat, 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 and quick absorption rates. Bodybuilders usually require higher quality protein with a high BV rather than relying on plant protein such as soy, which is often avoided due to its estrogenic properties.^[6] Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens can be used beneficially as phytoestrogens compete with the female hormone for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates chemicals, hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen. ^[7]

Protein timing

The goal for anyone wishing to optimize muscle building and minimize the storage of excess calories as body fat is to eat as perfectly as possible so that the body is provided a steady stream of nutrients, and so that blood sugar levels also remain steady. An important way to accomplish this goal, besides eating high quality foods, is to eat small multiple meals, (every 2 to 3 hours). Since there is only a very small amount of amino acid in the bloodstream, to maintain an anabolic (muscle building) environment, complete proteins must be eaten with every meal. It is the acute and large increase in the amount of amino acids in the blood that causes protein synthesis rates to increase as well as a decrease in protein breakdown.

Maintaining a positive nitrogen balance will prevent the body from dipping into its own muscle tissue (catabolism) to get nutrients it needs (like protein). This is why it is important to eat five to six protein-containing meals per day, (one about every two to three hours), to maintain a positive nitrogen balance, (which occurs from the breakdown of amino acids).

Eating small evenly spaced meals containing low GI carbohydrates helps to stabilize insulin levels. It may also be easier on the digestive system. However one study suggests that eating frequent smaller meals will not raise the metabolic rate, burn more calories, or result in less body fat storage. ^[9]

Dietary supplements

Main article: Energy Bars

The important role of nutrition in building muscle and losing fat means bodybuilders may consume a wide variety of dietary supplements. ^[10] Commonly used products include: protein powders; creatine; vitamin and mineral formulations; essential fatty acid; amino acids; glucosamine and/or chondroitin; MSM (methylsulfonylmethane) and thermogenics. These and other products are used in an attempt to augment muscle size, fat loss, joint health or potential nutrient deficiencies. Scientific consensus supports the effectiveness of only a small number of commercially available supplements when used by healthy, physically active adults.

Energy Bars

As the name indicates, they are mainly a source of food energy, primarily complex carbohydrates. Some bars contain a source of protein (often soy), as well as a selection of vitamins and minerals. The flavours added to the ingredients often make them resemble baked goods, such as cookies or muffins, to make them more appealing.

The packaging of a typical bar will provide a precise nutritional breakdown in order to assist the athlete in maintaining a dietary regimen. Major brand names in North America include the Balance Bar, HOOAH! Bar, PowerBar, and Clif Bar. It is also possible to make one's own energy bars using an online recipe or a baking mix such as Matisse & Jack's Homemade Energy Bar Mix.

Nutrition facts of energy bars

Carbohydrates are a key ingredient in energy bars. There are two types of carbohydrates: "simple" carbohydrates, which are digested quickly by the body, and "complex" carbohydrates, which take longer to digest. However, this term is misleading. For example, Starches, often labeled as complex carbohydrates, are essentially stored glucose and are actually digested more quickly than sucrose and fructose, so-called "simple" carbohydrates. Any form of digestible carbohydrate will eventually cause a spike in blood sugar.

Performance enhancing substances

Most bodybuilders choose to use drugs to gain an advantage over results due to natural hypertrophy, especially in professional competitions. Although many of these substances are illegal in many countries, in professional bodybuilding the use of anabolic steroids and precursor substances such as prohormones are used in high level competitions. Most steroids allow the human body to be in a more anabolic state. Some negative side-effects accompany steroid abuse, such as liver damage and a decline in the body's own testosterone production, which can cause testicular atrophy and possible infertility.

Growth Hormone (GH) and insulin are also used. GH is incredibly expensive compared to steroids, while insulin is very readily available yet fatal if misused.

Overtraining

Overtraining is generally regarded as one of the biggest and most common problems bodybuilders face. It refers to 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 periodisation). 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.

More commonly however, 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.

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.