Competitive bodybuilding. Competitive Bodybuilding Male Competitive Bodybuilding

bodybuilding”, that is, continuous work on the development of strength, endurance and muscle building.

Athletes involved in bodybuilding take bodybuilding much more seriously. Building a beautiful and embossed body for them is a special ideology and maintaining a certain lifestyle.

Bodybuilders or bodybuilders are called athletes who constantly perform exercises with various types of weights. They believe that bodybuilding is a whole philosophy of life, and not just a sports discipline.

A vivid evidence of these words are the millions of people who are engaged in bodybuilding. The number of professionals participating in competitions is much smaller, but this does not affect the popularity of the sport.

general information

To build an ideal body, it is necessary to completely revise the general routine of life, to include in it:

• strength physical training with lifting weights, exercises on simulators;
• a diet with a high energy value, involving an increase in carbohydrate-rich and protein-rich foods;
• the use of proteins and gainers;
• taking diuretics, hormones, fat burners, steroids, anti-catabolics that remove excess fluid when necessary.

The basis of strength training is muscle hypertrophy, getting rid of body fat, creating muscle relief with a clearly defined venous pattern.

To achieve this, the training program includes such types of aerobic exercise as exercise bikes, swimming, running. This allows you to achieve harmony and aesthetics in building a beautiful body.

Athletes who engage in this way are people who are distinguished by fortitude, persistently striving to achieve the goal.

If in powerlifting and weightlifting special attention is paid to how much weight an athlete is able to take, then in bodybuilding this aspect is not so important. Of paramount importance for bodybuilders are indicators of strength and endurance. They directly affect the productivity of classes.

Competitive bodybuilding professionals pose for performances that evaluate overall fitness, volume, symmetry, and aesthetics. Participants take both compulsory and arbitrary poses. The first place is won by the bodybuilder who has the most perfect body.

Young men and teenagers who have decided to devote themselves to this discipline are interested in what time it is possible to start bodybuilding. Experts in the field of medicine are of the opinion that strength training should begin at the age of eighteen. At this age, the hormonal background is already stable, the musculoskeletal system is almost finished forming.

History of bodybuilding

The desire for spiritual and physical perfection has been inherent in man at all times. Sculptures of ancient times are an excellent confirmation of the harmonious development of the body. The beginning of the birth of bodybuilding in the form that is known to modern man began at the end of the nineteenth century.

The siloviki and weightlifters of those times were strikingly different from the bodybuilders of our time. They looked more like members of a beer club. Some of them, having decided not to focus only on strength training, began to work on building a harmoniously developed body. Among them was Eugene Sandow. This athlete is considered the founder of bodybuilding.

It was he who organized the very first bodybuilding competition in 1901, and later created a training program aimed at increasing the volume and increasing the strength of the muscles.

He was deservedly considered the strongest. Sandow's ribcage supported the weight of a three-horse platform. With his hand, he could lift the barbell with two adults.

Those who win the Mr. Olympia competition are awarded with a bronze profile.

Bodybuilding reached its apogee of glory in the second half of the last century. The heroes of comics produced in the fifties and sixties had a clearly traced muscle relief. Hollywood directors began to call bodybuilders to act in films.

Steve Reeves became the first significant film actor-bodybuilder of those years. Glory to him brought the role of Hercules. In the seventies, Arnold Schwarzenegger won popularity and recognition among the audience, who became Mr. Olympia several times. His mass and muscle volume greatly exceeded bodybuilders before him. He made an invaluable contribution to the popularization of bodybuilding.

The modern bodybuilding industry is structured in such a way that athletes who win qualifying competitions are considered professionals. Such bodybuilders receive a special card, the issuance of which is supervised by the International Bodybuilding Federation. This document allows you to take part in the "Night of Champions" or "Arnold Classic" competitions.

The most significant competition for bodybuilders is Mr. Olympia, held since September 1965. It is overseen by the International Bodybuilding Federation.

The first time it was held in New York, but since 1998 it has been seen in Las Vegas with an enviable constant. There is also an analogue of the competition for women who are professionally fond of bodybuilding.

It runs in parallel, and its winner becomes Ms. Olympia.

In the history of the existence of this championship, 13 people have become winners. The record holder is Ronnie Coleman of the United States, who won the top prize eight times, followed by American Lee Haney and Austrian Arnold Schwarzenegger, who won seven times each.

Varieties of bodybuilding

Bodybuilding is divided into many types, but several directions are most widespread.

Natural

This is the process of pumping up muscles and building a beautiful relief body without taking any steroid drugs that help accelerate anabolic processes. Especially this type of bodybuilding was popular in the nineties of the last century.

Proponents of natural bodybuilding urge athletes to completely abandon steroids, doping and other muscle-building drugs. The purpose of training is primarily to improve health and fitness, not to pump up a mountain of muscle. Priority is placed on a harmoniously developed and proportional body, a healthy heart, and the development of stable immunity.

There are a huge number of international organizations focused exclusively on natural bodybuilding, in which it is unacceptable to take any drugs that affect muscle growth and related processes.

Classical

A relatively new and official direction in bodybuilding adopted by the international association. It, unlike other types of bodybuilding, is completely focused on the development of an aesthetic and harmonious physique, and not on increasing muscle volume.

Athletes involved in the usual form of bodybuilding, like weightlifters, must have a certain mass. Classic bodybuilding does not impose such restrictions. The division of bodybuilders in this discipline is more focused on height rather than weight.

A distinctive feature of fans of this direction is the complete absence of pronounced muscle hypertrophy. the ideology of the movement boils down to the fact that a person cannot look like a mountain of muscles, but must have an attractive aesthetically and developed body with ideal proportions and a traced relief.

Female

It has existed for a long time, but official competitions, in which women were evaluated according to bodybuilding standards, began to be held only in 1978.

the purpose of this type of bodybuilding is to harmoniously combine pumped-up muscles and a graceful female body. Attention to the muscles in the discipline is not as close as in the men's. The popularity of female bodybuilding has waned a bit.

This is due to the emergence of such widespread sports as fitness.

beach

The power direction of bodybuilding, whose adherents do not develop excess muscle mass.

Athletes engaged in this type of bodybuilding have a toned, harmoniously developed physique without excess muscles. Swimming trunks are not allowed in beach bodybuilding contests.

Participants perform exclusively in shorts, do not use oil, makeup and other attributes that are used by classical bodybuilders.

The benefits and harms of bodybuilding

This sports discipline has a positive effect on a person, which is expressed in an increase in muscle endurance and strength, in the acquisition of a harmoniously developed physique.

Physical activity and training can improve the condition of the cardiovascular and respiratory systems, increase immunity.

An invaluable advantage is the fact that a person with developed muscles looks attractive in the eyes of others.

Bodybuilding is certainly useful, but only in moderation. There is a category of athletes who want to achieve quick results by overworking their body. This causes overtraining.

Doctors are of the opinion that intense physical activity improves health with a rational approach, and exhausting workouts, on the contrary, are harmful.

Excessively high load can harm blood vessels, heart muscle, muscles.

The risks of harming one's own body are also high with an increased bodybuilder's enthusiasm for various kinds of steroids. These drugs activate and enhance the anabolic processes in the body. Being hormonal drugs, they can provoke a number of the following serious complications:

• gynecomastia, that is, breast hypertrophy, as well as testicular atrophy in representatives of the strong half of humanity;
• masculinization, that is, the “rebirth” of a woman’s body into a semblance of a man’s;
• renal and hepatic insufficiency;
• heart attack, coronary artery disease (cardiac ischemia);
• erectile dysfunction;
• infertility.

These effects develop only as a result of prolonged use and an increase in the dose of hormonal drugs. Professional bodybuilders are officially prohibited from taking anabolics. This does not apply to amateurs, among whom are those who want to get a quick increase in mass without much effort. Therefore, the use of doping is the main problem of bodybuilding.

Source: http://BuilderBody.ru/chto-takoe-bodybuilding/

- one of the many sports that is ideal for those who want to be healthy first of all, keep their body in shape and feel always in a positive mood.

Definition of bodybuilding- the process of building and developing muscles through exercise with weights and high-energy nutrition, with an increased content of nutrients, in particular proteins, sufficient for the growth of muscle fibers.

The main three components of bodybuilding:

1 . Competent and correct exercise with weights.

bodybuilding exercises

2 . High energy and proper nutrition, high in nutrients such as proteins and carbohydrates.

Proper nutrition

3 . Sports nutrition, in particular protein powders, creatine, vitamin complexes that the body needs during increased stress.

Sports nutrition

These three components are enough to gain the desired muscle mass and be in perfect shape.

bodybuilding classification

Bodybuilding professional – IB Professional League

In the modern bodybuilding industry, a professional bodybuilder is usually called a bodybuilder who won amateur qualifying competitions and earned for it. professional card– Pro Card from IB (International Federation of Bodybuilders).

Bodybuilders who have become the owner PRO cards, automatically become professionals and have the right to compete in tournaments that are one step higher than amateur bodybuilding. For example, in such as Arnold Classic”, “Night of Champions”, as well as other professional IB tournaments with significant prize pools.

Winners and athletes, in turn, who have shown high results in professional tournaments, have the opportunity to participate in the Mr. Olympia competition. Title Mr. Olympia is the highest award in the field of professional bodybuilding.

Amateur Bodybuilding – Amateur Bodybuilding

Amateurs in bodybuilding include all athletes who are engaged in this sport, but have not yet become owners of a PRO card. However, there are huge differences between professional and amateur athletes.

Professionals, as a rule, they do 5-6 workouts a week, and several times a day, in order to achieve maximum results, they use professional equipment during the training and strictly observe the diet. Sports nutrition in their diet is mandatory. Amateurs work out every other day, while they do not always have time to get to training. They do not focus much attention on nutrition, and the attitude towards sports nutrition is neutral.

The most important difference is that professional bodybuilding is hard work, which involves the use of additional necessary drugs for the body, and amateur bodybuilding, in turn, brings pleasure and health.

Bodybuilding natural - "without chemistry"

There are organizations such as NANBF (North American Federation of Natural Bodybuilding) and NPD (Association of Natural Bodybuilding) that promote the so-called natural bodybuilding. These associations are trying to eradicate the use of anabolic steroids and other pharmacological drugs in bodybuilding.

Athletes involved in bodybuilding "without chemistry" find that their method is more focused on natural competition and a healthy lifestyle.

bodybuilding female

The basis of women's bodybuilding can be considered the first women's national championship Physique, held in the USA in 1978 in Canton, Ohio. This championship is the ancestor female bodybuilding, in which the winners were judged solely on musculature.

Since then, many women's competitions have been held, the most prestigious of which is " Miss Olympia". Rachel McLeish became the first Ms. Olympia in 1980.

conditions for muscle growth

Workout and exercise in the gym.

Correct food needed for muscle recovery and growth.

Good and healthy relaxation and dream.

Muscle Growth Workouts

All people are the same in terms of physiology in relation to bodybuilding. The principles of training methods for all are unchanged and reasonably proven.

However, people who are identical physiologically and anatomically can have different muscle composition. Muscle fibers are divided into "white" and "red". The former are responsible for short-term maximum load, the latter, on the contrary, for endurance and the possibility of long-term work.

The muscles of people can vary greatly in the ratio of muscle fibers. Concerning, successful training methods two similarly built athletes can have completely different ones. It is through trial and error that you can achieve maximum results and become a bodybuilding star.

Proper nutrition for muscle growth

High rates of recovery and muscle growth require bodybuilders to comply specialized diet. Generally speaking, bodybuilders require more calories than the average person of the same weight to provide protein and energy for training, recovery, and actual muscle growth.

Reducing the level of food energy received in combination with cardiovascular exercises allows bodybuilders to lose excess fat, which is important in preparation for various competitions. The ratio of dietary energy derived from carbohydrates, proteins and fats can vary depending on the goals of the bodybuilder.

Meals for bodybuilders

An ordinary person needs to eat three times a day for normal nutrition. Bodybuilders try to eat 5-7 times with an interval of 2-3 hours.

This method helps to achieve the following goals:

- increases the metabolic rate in the body;

- eliminates excessive secretion of insulin, which is caused by a large and one-time meal.

Proteins for muscle growth

Protein- the main building material for muscle growth. It is the main nutritional component in the diet of bodybuilders. The bodybuilder needs more protein than the average person.

The required amount of protein for muscle growth per day:

1. With moderate exercise: 1.5-2 grams of protein per kilogram of weight;

2. With increased loads and constant training: 4 or more grams of protein per kilogram of weight.

In this case, protein should be 25-30% of the total caloric intake.

Major sources of protein:

- meat - chicken, turkey, pork, beef, lamb, fish;

- legumes and nuts;

- high protein dairy products. For example: cottage cheese.

Many bodybuilders use essential protein supplements, such as whey protein and casein, in their diets to ensure they get the right amount of protein for their bodies.

More about proteins

Carbohydrates

Carbohydrates in bodybuilding is an unrivaled source of energy. It is on them that the physiological tone of the bodybuilder and the success of his training depend. It is necessary to increase the intake of carbohydrates at the time of gaining muscle mass, with intense training and heavy loads.

If, on the contrary, it is necessary to reduce the body weight, due to excess weight, it is desirable to reduce the amount of carbohydrates, as well as fats, to a minimum.

Article about carbohydrates

Rapid muscle growth is impossible without rest

Although the stimulation of muscle growth occurs in the gym due to weight training, itself muscle growth occurs during rest, the main growth peak is in the first 40-50 minutes after training, and lasts several hours. At this time, the body simply needs protein!

Without adequate rest and sleep, muscles do not have the opportunity to recover and grow.

The average amount of sleep bodybuilders need for full muscle growth should be 7-8 hours. However, there may be exceptions when 5 hours or less is enough.

Overtraining

Too little rest period between workouts or too much load leads to overtraining. If you start the next workout without enough rest, fatigue will accumulate and progress in muscle growth will disappear or in strength indicators if the goal is heavy weights.

It is important to find the right period and start everything gradually. There are examples when people need up to 9 days of rest. On average, you can start with 2-3 workouts per week.

Some professional bodybuilders have up to six workouts per week, 1-3 workouts per day.

Exercises

Source: http://bodysportal.com/bodybuilding

Bodybuilding: history and modernity

Every year bodybuilding is becoming more and more popular. But where did it all start? This article tells about the main milestones in the development of this sport.

Every year it becomes more and more popular. But where did it all start? This article tells about the main milestones in the development of this sport.

What is bodybuilding?

I call bodybuilding the process of maximum development of muscle groups by an athlete and the construction of certain body proportions through a combination of strength training, rest and a certain nutrition system. As a sport, bodybuilding has its own competitions, during which participants demonstrate their physique to the judges, for which they, in turn, assign a certain number of points.

the idea of ​​bodybuilding is that every person, through work on himself, can build the body he dreams of.

The origins of bodybuilding lie in weightlifting, but unlike this sport, a bodybuilder does not care how much weight he lifts.

But it matters how the working weight affects the appearance and proportions of the body, how much he managed to work out large and small muscles, how embossed and voluminous they are, what is the ratio of adipose and muscle tissue in the body.

To achieve significant results in bodybuilding, training alone is not enough, the athlete must pay special attention to his regimen: he must get enough sleep (night sleep for at least 8 hours), maintain a certain diet, take nutritional supplements, give his muscles enough time to recover.

In modern bodybuilding, the problem of doping is acute. Many athletes, both professionals and amateurs, for the sake of fast and impressive results, risk their health and start taking steroid drugs.

However, do not confuse anabolics with nutritional supplements, which in their composition contain vital nutrients that every athlete needs in order for the body to cope with heavy loads and recover effectively.

From the history of bodybuilding

Start. Eugene Sandow

The first person who began to develop serious training programs was Eugene Sandow, he is called the pioneer of modern bodybuilding. The most honorable award for a professional bodybuilder - the statuette of the winner of the Mr. Olympia competition - depicts precisely the pioneer of modern professional bodybuilding.

Eugene Sandow, a native of Germany, began his career by demonstrating power tricks to the public. However, over time, he realized that it was not only the weight that he could lift that was important, but also the beauty of his body.

He developed harmonious powerful muscles and built his performance program on the fact that he imitated the postures of ancient sculptors, demonstrating his muscles. Eugene took this show all over Europe and America.

In England, he created a network of athletic clubs, published a specialized magazine, produced manuals, published his training programs, and in 1901 held the first bodybuilding tournament. He was even appointed personal trainer of the English King George V. Eugene Sandow died in 1920, according to the official version, as a result of a stroke.

A new level of bodybuilding. The Weider Brothers

At that moment, when the Weider brothers entered the game, bodybuilding did not stand still, it had already reached a certain level: tutorials appeared, specialized magazines were published, gyms were opened, competitions were held. However, the brothers were able to take bodybuilding to a new level.

It is with their name that the creation of the International Bodybuilding Federation (IB) in 1946 and the beginning of the most prestigious competition among professional bodybuilders, Mr. Olympia, is associated.

It was thanks to the Weider brothers from Austria that Arnold Schwarzenegger, a bodybuilding legend who became “Mr. Olympia” seven times, came to America.

The world of professional bodybuilding

According to unofficial data, there are about 200 professional bodybuilders in the world today (to get a professional card, you need to win an international competition). Each professional is assigned to a federation, which pays him money for the fact that he trains and competes.

Only IB professional members can participate in the Mr. Olympia competition. In addition, members of this organization are not eligible to take part in competitions organized by other associations.

The International Bodybuilding Federation holds competitions among professionals in various categories: Mr. Olympia (men's bodybuilding), Ms. Olympia (women's bodybuilding), Fitness Olympia (women's fitness) and Body Fitness Olympia (women's body fitness), in which winners of intermediate competitions in the respective categories.

Arnold Schwarzenegger annually holds the Arnold Classic (male bodybuilding), Miss International (female bodybuilding), Figure International and Miss Fitness International contests. Also popular are the Mr. Olympia for Veterans competitions (for bodybuilders over 40 years old) and the Night of Champions.

"Mr. Olympia"

The first annual international competition among professional bodybuilders "Mr. Olympia" was held in 1965 in New York. The first winner in the history of these competitions was Larry Scott (received the title of Mr. Olympia for the second time in 1966).

Arnold Schwarzenegger won 7 Olympia statuettes from 1970 to 1980, his record was broken by Lee Haney, the "Black King of Bodybuilding", who became an 8-time Mr. Olympia champion.

It should also be noted two more "Olympians": Dorian Yates, "British Hippo" became the owner of 6 Olympia titles (1992-1997). He was replaced by Roni Coleman, who has won this international competition seven times to date.

He has every chance to repeat, and possibly surpass the achievement of Lee Haney.

female bodybuilding

Women's bodybuilding as an independent discipline began to develop in the early twentieth century. In 1965, the first Miss Universe contest was held, and in 1980, Miss Olympia.

The first record for the number of victories in the Ms. Olympia contest was set by 6-time statuette winner Corey Everson. Only Lenda Murray, who climbed to the top of Olympus 8 times (the last time in 2003), was able to overtake her.

The trends of the 21st century mark a decrease in interest in women's bodybuilding, so the financial support of sponsors is also moving down. In recent years, the popularity of fitness competitions has been growing rapidly. These changes even pushed four-time Ms. Olympia Kim Chizhevsky to shed muscle mass and switch to fitness competition.

The development of bodybuilding in the USSR and Russia

Since bodybuilding has American roots, then, of course, in the Soviet Union this sport was considered a relic of the bourgeois system, which a real man should not do.

In January 1966, under the auspices of the "Sports Life of Russia" and "Moskovsky Komsomolets", the first official bodybuilding tournament in Russia was held at the Luzhniki Small Sports Arena, in which 27 athletes participated.

Sports nutrition - protein, creatine, gainer, arginine, BCAA, amino acids - will help speed up the process of gaining muscle mass. These supplements are specially designed for athletes and fitness active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.

In addition to the traditional posing of bodybuilders, the program of the competition also included power competitions: squats with a barbell and bench press. Igor Petrukhin was named the winner. For the next year and a half, he participated in 12 more competitions in Moscow, Belarus, the Baltic States, in which he also became the winner.

Then the authorities began the official persecution of athletes who were engaged in bodybuilding. Contests moved underground, and star Igor Petrukhin now performed in the circus as a power juggler and bear trainer.

Currently, bodybuilding in Russia is carried out by branches of foreign federations and associations, which exhibit their athletes in international competitions. This is the Federation of Bodybuilding and Fitness of Russia (FBFR), which is part of the IB, NABBA and WABBA (World Amateur Bodybuilding Association, WABBA).

Natural bodybuilding is a sport that has recently appeared. On what principles is it based? Consider below.

What does this concept mean?

The first word in the term "natural bodybuilding" indicates the rejection of the use of any steroids. Yes, these drugs incredibly accelerate the athlete's muscle building, but at the same time they disrupt the functioning of all body systems. The result of taking steroid drugs is an attractive appearance, while serious damage is caused to the internal organs.

Natural bodybuilding offers a different path. It consists in the rejection of special drugs. Of course, the formation in this case occurs over a longer period. However, the positive aspect of this is that pumped muscles are created naturally without the help of chemical additives and steroids. This improves health status.

Holding competitions

Today it is difficult to imagine any sport without doping. This is especially true for bodybuilding. In contrast to the sport, which uses steroids that are harmful to the body, natural bodybuilding stands out. Competitions on it have been held since the mid-nineties of the last century.

In Russia, there is an official organization that supports this sport. This is the Federation of Natural Bodybuilding, which was founded in March 2010. Its president is Stefan Chapovsky, and one of the most honorary members is Arnold Schwarzenegger, who supports the very idea of ​​\u200b\u200bthe existence of this sport.

The first natural bodybuilding championship in Russia took place in November 2010. Athletes were allowed to participate in it, who were divided into four. The first of them included girls and boys under eighteen years old. Next came juniors and juniors up to twenty-two years old. The third group was represented by adult athletes. Their age exceeded 22 years. The "veteran" group consisted of masters over forty-five years old.

Differences between the varieties of bodybuilding

As for the training process, it is practically the same for "naturals" and "chemists". But at the same time, there are some features in the classes of those who prefer natural bodybuilding. An athlete taking steroids is capable of longer workouts of one to two hours. The process of growth of muscle mass in him occurs in a larger volume. In this, the main role is played by the stimulation of the necessary receptors.

A slightly different alignment adheres to natural bodybuilding. The training program in this sport is designed for forty to forty-five minutes. The fact is that in the first 20 minutes. glycogen is consumed in the muscles, and later in the liver. Longer workouts will be harmful to the body. The athlete in this case will simply lose muscle mass. In addition, the body overtrains.

The main difference between "naturals" and "chemists" is the process of influencing the DNA of the cell with the information that informs about protein synthesis. In athletes taking steroids, this process takes place at a faster rate and in greater volume.

The Benefits of "Chemical" Bodybuilding

In athletes taking steroids, the process of recovery of muscles damaged by training is much faster. At the same time, their endurance literally breaks through physiological boundaries.

The basic principle that natural bodybuilding adheres to is "muscles without steroids." However, without chemicals, only natural, limited amounts of hormones act on the muscles. A person approaches his physiological natural ceiling. The progress of muscle mass growth is slow, the result does not appear immediately. That is why, already at the initial stages, many people are disappointed in this method and start taking steroid drugs to achieve a quick effect.

Load progression

There is a method that will allow the athlete to quickly reach his physiological ceiling. One of its features is the conduct, which will reflect the growth of loads.

For those who prefer natural bodybuilding, it is inefficient to work with the same weight. Loads should increase in a certain progression. When working with the same weight, the body will produce the usual amount of hormones for it. This is not enough to start the process of protein synthesis in the cell. Another result is obtained with increasing loads. In this case, at each workout, the body is subjected to a kind of stress that contributes to the production of additional anabolic hormones, to which the muscles must adapt. As a result, they grow.

Increasing working weight

For those who prefer to engage in natural bodybuilding, the progression of loads should look like this: on Monday, bench press in the supine position of 80 kg is performed 10 times in three repetitions. The following Monday, the weight increases. He should be 88 kg. At the same time, it will take six to ten push-ups (as far as the body is capable of). An increase in load can also be given with a weight of 80 kg. In this case, three repetitions of eleven times will be required. Thus, the essence of the method of progression of loads becomes clear. The working weight should be increased. It does not matter how it will be done (by increasing the number of approaches or the load itself).

periodization

There is another way to achieve a natural physiological ceiling in natural bodybuilding. It consists in the periodization of training. This scheme is quite simple. In the training process, you will need to take a step back. This will allow the body to rest a little, after which it will be easy to take two steps forward.

It is advisable to draw up schedules for the frequency of the training process yourself. This can be done only after the very essence of the method, which is a kind of wave, is realized. Small steps back will allow you to achieve new goals.

Advantages and disadvantages of natural bodybuilding

Classes in this type of bodybuilding are quite difficult. At the same time, in order to achieve the goals, you will need to do hard work and be patient. It is worth remembering that you will never achieve the results that doped bodybuilders achieve. However, the advantage of natural bodybuilding, without a doubt, is training that is not harmful to health. In addition, the athlete does not need to buy drugs that cost a lot of money.

Approximately 99% of professional athletes have taken anabolic drugs at least once in their lives. Unfortunately, in professional bodybuilding there is such a tendency and often straight people modestly occupy the last and penultimate places in the competition ratings.

Bill Phillips himself was an athlete of a fairly high level. He trained many and trained with many, so he knows all the ins and outs. So, he can be trusted when he states: “I personally determined that 100% of all professional bodybuilders use steroids, and I would even say that 90% of all athletes performing at the national amateur level do this. It is clear that none of these athletes will recognize the use of doping, especially now. The use of anabolic steroids has never before been considered so antisocial behavior. The stigma of a criminal is becoming more and more shameful every day.
L.A. Ostapenko, M.V. Klestov
"Anabolic agents in modern power sports"

What to do if you are against steroids? Today we will highlight this issue from an unusual angle, namely, we will introduce readers to the Federation of Natural Bodybuilding in Russia.

This is a non-profit public organization created to promote fitness and bodybuilding in St. Petersburg. Its difference from most other federations operating on the territory of Russia is a very strict attitude towards doping drugs. By and large, the list of substances prohibited for use is very large, and to check athletes, the organization has a written agreement with the Interdistrict Narcological Dispensary No. 1 in St. Petersburg. Among other things, the judging is carried out by competent specialists, in most cases able to visually determine the likelihood of the use of doping drugs by the participants.

The President of the Federation of Natural Bodybuilding is Stefan Chapovsky, who knows firsthand what natural bodybuilding is, since he has been in the gym for more than 25 years, of which 20 devoted to coaching. Stefan Chapovsky graduated with honors from the College of Bodybuilding. Ben Vader, has an international diploma in bodybuilding and fitness. His sporting achievements include winning the fitness category at the Hollywood Best New Talent Awards, held in Los Angeles in 2008. He is the winner of the competition for natural athletes "California Natural Bodybuilding & Fitness", held in 2009, also in Los Angeles. In the category of men's fitness, Chapovsky took second place, and in the category of Bodybuilding among tall men - third.
Since 2009, Stefan Chapovsky has been a member of the International Natural Bodybuilding Association.
Since 2009 he has been a member of the International Natural Bodybuilding Association, and since 2010 he has been the President of the Natural Bodybuilding Federation in Russia.

For those wishing to take part in competitions, there are the following categories: women's fitness, men's fitness and men's bodybuilding. The height-to-weight ratios in the categories of women's fitness and men's bodybuilding should be as follows:

The men's fitness category is relatively new, having been added in 2014. If desired, the participant can apply for participation in both the fitness and bodybuilding categories. In men's fitness, there are two categories - up to 180 cm and above 180 cm, and the calculation of weight is carried out according to the formula Height in centimeters minus 104. Unlike the nomination in the IFBB, competitors cannot wear elongated shorts. The lower border should end at the middle of the thigh, swimming trunks will also be appropriate, but shoes will not. Jewelry other than the wedding ring will have to be left off the stage. Skin tone should be applied evenly, a small amount of oil is allowed. Judges pay attention, first of all, to the proportions and symmetry of the body, relief and muscle separation, special attention is given to the presentation of the participant, image, posture, condition of hair and skin.

2015 is rich in anniversary championships. The tenth Open Championship of the Federation of Natural Bodybuilding will be held on May 30 in St. Petersburg at the address: st. Rustaveli, 12, KZ Galaxy.

Text: Alexandra Serobabova photo: www.naturalbodybuilding.ru

Building an impressive body is not as easy as many people think. If this were the case, the planet would be inhabited by 8-10 billion people with magnificent pumped bodies.

But this is not so, many do not know how to set specific goals for themselves and understand their true desires. But there are those among us who shock the world in the good sense of the word. They proved that with perseverance and a positive attitude, we can achieve heights that we never even dreamed of.

Below is a list of six, you will find out the transformation stories of each of them since the very beginning when they first started bodybuilding.

All of them are real champions who have shown gradual progress.

Born July 12, 1994, is a rising star in bodybuilding, he is ranked among the top five fitness models on the planet.

We add that the number of subscribers to Jeff's Facebook page has already exceeded one million and currently stands at 1.2 million people.

Your favourite?

We all have our idols. Tell us about your idols among " natural» bodybuilders and fitness models. Write in the comments below.

In our article we will talk about such a direction as natural bodybuilding, and let's try to figure it out - is it reality or fiction. Even 20 years ago, bodybuilding was simply impossible to imagine without pharmacology. The fact is undoubtedly depressing, since the principles underlying this sports movement are based on the construction of the body according to the Greek model. In the era of Antiquity, when science was in its infancy, athletes achieved results that their modern counterparts often fail to achieve even with the help of muscle growth stimulants. Paradoxically, but true. Famous Russian physiologist Alexander Konstantinovich Anokhin rightly noted that we forgot how to use force and lost the invaluable experience of our ancestors. Fortunately, in recent years, the situation around bodybuilding is gradually changing for the better.

Natural Bodybuilding Principles

Basic principle of natural bodybuilding is a complete rejection of "chemistry" in the process of gaining muscle mass. Its adherents set the goal not to build up a mountain of muscles, but to create a healthy and harmoniously developed body. Since it is almost impossible for naturals to compete with their "chemical" counterparts, separate tournaments are held for them. Unlike classic bodybuilding, where doping has long become the norm, each participant in "clean" competitions undergoes a thorough check for the presence of prohibited drugs in the body. If necessary, a suspected steroid user may even be forced to take a lie detector test.

This trend originated in the mid-90s of the last century, when anabolic steroids were recognized as hazardous to health and banned from distribution in a number of countries. However bodybuilding without doping arose long before the start of the fight against banned anabolics. Ancestors natural bodybuilding considered to be legendary (Eugene Sandow) and his follower Charles Atlas who actively promoted the cult of the beauty of the human body almost 100 years ago. In addition, in the 20th century there were other legendary athletes who promoted sports and a healthy lifestyle, for example,.

Modern natural bodybuilding found many supporters around the world. Federation of Natural Bodybuilding of Russia is based in St. Petersburg, and the first competitions under its auspices were held in the fall of 2010. The head of this organization is Stefan Chapovsky , nicknamed for its striking resemblance to the famous Hollywood actor Sylvester Stallone, "Russian Rambo". Looking at Stefan's anthropometric data, you understand that he deservedly received his pseudonym. At the same time, the 39-year-old athlete built up muscle mass exclusively on natural raw materials, devoting 25 years of his life to strength training.

Natural bodybuilding: training features

Consider the fundamental features natural bodybuilding training.

• The load must constantly progress. Strength training stimulates the production of the male hormone testosterone, which has an anabolic effect, that is, it encourages muscles to grow. However, it is not so easy for a novice athlete to achieve a hormonal surge. For this purpose, not insulating, but multi-stage exercises, including several muscle groups at once. These include deadlifts, well-known to all bodybuilders, squats with a barbell and a chest press, and the like. The number of exercises in one workout should not exceed 3-5. In addition, each exercise is performed for 3-4 sets, between which you need to rest at least 2 minutes.

At the same time, the working weight should increase in order not to allow the muscles to load. Otherwise, a condition may occur training plateau, often prompting athletes to quit training or switch to steroids. It is recommended to start with a load of 75 percent of the maximum working weight that the athlete can take in one repetition. In addition, the work program must be changed every 3 months and constantly alternate exercises in order to "shock" and not allow them to stagnate.

• Use of micro-periodization. Simply put, one week we train on a light program, and the second on a weighted one. This will allow the muscles to recover faster and start the process. supercompensation, that is, a significant increase in mass.
• Training time should not exceed 40-60 minutes. Athletes taking steroids can withstand longer workouts than natural bodybuilders. Therefore, in order to prevent overtraining, followed by the production of catabolic hormones (mainly cortisol) classes must be carried out according to an abbreviated scheme and at a moderate pace.
• Long rest between workouts. As we know, muscles do not grow in class, but during rest, when the body starts anabolic processes. By not giving the body enough time to recover, we run the risk of triggering a catabolic response. In natural bodybuilding, it is recommended to train every other day, and sleep at least 8 hours a day.
• A small number of repetitions. It is noticed that the maximum release of testosterone occurs in the range from 6 to 10 repetitions. First of all, this applies to “fast” muscles that are easy to train (biceps, triceps, and so on).
• Complete exclusion of aerobic exercise. AT natural bodybuilding this is an unshakable rule that allows you to save muscle potential. Athletes resort to cardio training only during the period of " drying”, when you need to outline the relief of the body.

Natural Bodybuilding: Nutrition

Far from accidental nutrition in natural bodybuilding is given special importance. Athletes know that gaining mass naturally is a long and painstaking process, and the slightest violation of the diet can nullify the results of many months of effort. Let's see how to eat if you decide to join the ranks natural bodybuilders:

• Necessary create a calorie surplus, that is, to consume more than you spend in the classroom. To do this, you need to eat complex carbohydrates that increase the energy resource of the body: pasta, grains, legumes, cereals, vegetables, fruits and berries. But from fast carbohydrates: sweet pastries, confectionery, sugar, honey, chocolate, it is better to completely refuse to avoid excess body fat.
• Important maintain protein balance. Don't forget to feed your muscles with protein in time. It is found in red and white meat, fish, eggs, dairy and sour-milk products.
• Divide your daily diet into 5-6 meals. This will keep your metabolism at an optimal level. And do not forget about the golden rule of bodybuilding: we gain weight - we eat more at one time, when we "dry" - less.
• Sports nutrition in natural bodybuilding not only allowed, but encouraged. By getting the right amount of essential minerals and minerals, the body is better able to cope with physical stress and responds with the growth of muscle mass. In this regard, the sports nutritional supplement "Leveton Forte" can provide invaluable assistance to the athlete, which contains the following components: leuzea roots, bee pollen, drone brood. Due to this, this drug has three properties: anabolic, anti-catabolic and androgenic. Properly using this sports nutrition you can achieve high results.

Now you know what the fundamental difference is natural bodybuilding from the classic. The best way to check is it reality or fiction– do training, following our advice.