Bodybuilders, as other athletes, must be prepared for injury when participating in their sport. To ignore the possibility of injury is to invite disaster that can interfere with your routine, cause you to miss training or even end a career.

What can you do to avoid injury? How should you handle occasional injuries so that you can get back in top form as soon as possible? Here are some points for beginners AND experienced bodybuilders to keep in mind.

Prevention comes first

Any bodybuilder, whether training daily or occasionally, is likely to experience injury from their training. However, there are important steps you should take to prevent injury and reduce the occurrence of strains, sprains and more severe injuries.

Warming up and stretching

Every session, every time. No matter what routine or exercise you are about to engage in, your muscles need to be prepped beforehand.

Warming up by using a bike, treadmill or quick repetitions with a light weight, will get blood circulating in the muscles and make them more pliable. Stretching them to their fullest degree and holding for 30 seconds will also encourage flexibility. Flexibility and pliability are very important in preventing muscle injury and improving the muscle’s ability to respond to the exercise.

Stretching after your routine will also improve recovery time, thus reducing soreness after a session.

Proper technique

Proper technique is crucial when bodybuilding. Physical laws (including the law of gravity) limit what your body is capable of lifting and the range of motion any muscle can reach. Bouncing or jerking motions and improper grip can cause the weight to pull your muscles and overextend their range, resulting in injuries. Injury can range from minor strains to more severe sprains or ripping that can prevent you from training for an extended time.

Having a trainer show you proper technique is important, as is knowing your boundaries for the amount of weight you can safely work with. You may decide to use wraps on your joints or back to help distribute the weight more evenly, which will also reduce the chance of injury.

If you are training with very heavy weights there are some exercises that should only be performed with reliable spotters on hand. Whether you are spotting for a friend or asking for their assistance to spot you, be sure that the spotter is focused and quick to help or you could face extreme injuries.

Pay attention and be ready

Distraction and fatigue can quickly ruin your progress and put you out of commission (and away from the gym) by causing an accident.

Lifting heavy weights requires concentration and attention to your performance. Chatting with friends or watching other people is distracting and can cause you to lose form and drop weights, pulling and tearing muscles. A dropped weight may also fall on you or a neighbor, causing serious, long term injury.

Over training when your body is not in optimum condition can also cause you to lose grip or push your body beyond its ability to handle the weight. Not eating, lack of sleep, training too often, using too much weight or training without proper preparation or safety can ruin all your hard work, so always train prepared and in good condition for the best results.

If you do experience injury, treat it right away. Minor injuries may just need a day of rest, compression and ice to reduce swelling. Severe injuries should be checked by a doctor as soon as possible or healing time will be longer. Take care of injuries properly to avoid more damage and to start training again as soon as possible.

Bodybuilding is a very extreme sport requiring a lot of discipline, careful planning and nonstop preparation and conditioning. Although exercise, nutrition and rest are the 3 cores that make up a good athlete, there is one thing that separates the pros from the regular lifters – genetics. Not everyone has the propensity to build muscle regardless of how sound their program is. Do you have what it takes?

Tips from a Pro Bodybuilder

The first thing that every Bodybuilder has to realize is that not everyone can become a pro. Only 1 out of every 10,000 individuals are genetically endowed to build and keep muscle, burn fat, last through intense workouts and recover fast enough. Great examples are Arnold Schwarzenegger, Sergio Oliva and Jay Cutler. Even though there are thousands of mesomorphs around the world, their bodies can only acquire so much muscle mass, even with the use of anabolic drugs.

All pros have weaknesses, particularly because of genetic traits. Some are blessed with 22-inch arms, others with 8-pack abs and others with full round muscle bellies and small joints. Others have to deal with small lagging calves, wide hips and high lats.

These are just some of the aspects that cannot be changed except through drastic surgical measures. It is a fact among professional Bodybuilders that almost everyone uses anabolic steroids. If you are aspiring to go pro, you should be ready to face the reality that you may not win contests.

Steroids have gotten more potent through the years, which is becoming a concern among enthusiasts. Champions are sacrificing symmetry and shape in exchange for mind-blowing mass. Compared to athletes in the past, recent exhibitors are showing almost-impossible proportions such as 24-inch arms, 60-inch chests and bloated stomachs because of internal organ enlargement.

Show Secrets

The main idea behind bodybuilding contests is that whoever has the most strengths and least weaknesses, or whoever presents a well-rounded muscular physique and excellent symmetry at the same time wins. There are 7 mandatory poses that display all the muscle groups wherein contestants will be judged. Criteria for judging usually include muscle separation, conditioning, muscle mass, presentation or how well the athlete poses and, at times, audience impact.

Some of the events include special performances which require a lot of charisma and style. bodybuilding is a sport highly involved in other social affairs as well. Winners or champions are usually invited to be spokespeople for programs or products.

Top pros earn a lot of money from shows, exhibitions, guest posing and product endorsements. In contests, the top 6 contestants can earn anywhere from $5,000 to $250,000 a show depending on their placing and sponsors. Additional prizes may be included such as a brand-new vehicle or watch.

Shows require a lot of preparation which often results to mental and physical fatigue. Strict dieting and intense routines are used by every serious Bodybuilder to hopefully get to their target weight. This is the time when daily caloric intake is counted accurately and special supplements bring out the best definition and condition possible.

Athletes need to make sure that water gets to their muscles and not under the skin to prevent a flat and smooth appearance. Other preparations include practicing for a performance (if required), tanning and shaving.

How to Qualify

The IFBB is the top pro bodybuilding federation in the world. To become a pro, one should enter a NPC USA competition. There are 6 weight classes in the NPC Men’s National Championships namely the bantamweight, lightweight, middleweight, light heavyweight, heavyweight and super heavyweight.

The winners of each class may request professional status. Pro aspirants may enter the IFBB World Championships, wherein winning a class makes a contestant eligible in the pro ranks. The same applies for the IFBB North American Championships.

There are qualifying contests to make one eligible to join the NPC Championships. The most prestigious pro bodybuilding contest of all is the Mr. Olympia, followed by the Arnold Schwarzenegger Classic. Only top-ranking pros in qualifying contests can earn invites to these major events. Winners or those in the top ranks are considered to be the best in the world.

The Hazards of Steroids

Since the 1960s, athletes have been using steroids to enhance physical performance and gain muscle like never before. Bodybuilders, in particular, have closely been identified with drug abuse. The risks run high among many especially in the pro ranks. There have been a number of deaths and grave conditions because of the various side effects of anabolic drugs. Is an amazing body worth all the health hazards?

Steroid Facts

Anabolic steroids are synthetic copies of the male sex hormone, testosterone. Primarily, these were created for medical and clinical purposes such as treating muscle-wasting in AIDS patients and severe anemia. Corticosteroids are prescribed by physicians to treat inflammation and swelling.

The treatment is called HRT or hormone replacement therapy, which helps individuals produce more of the hormone their bodies are unable to do naturally. Doctors, however, never prescribe anabolic drugs to healthy individuals to build muscle. Without a doctor’s prescription, acquiring and using steroids are illegal.

Bodybuilders have been branded as steroid abusers for almost 50 years. Administration can be through pills or intramuscular injections. As a result, Bodybuilders are able to gain lean muscle and size faster than what is deemed normal. The influx of testosterone allows the body to grow and recover within a shorter period of time, leading to long-lasting energy for workouts and reduced healing time in between gym sessions.

The diuretic effect also flushes out excess water, which will create a more ripped, defined and vascular look among trainers. In Bodybuilding, competitions have been categorized as natural and open classes since natural athletes cannot compete with drug-enhanced athletes.

The Consequences

Some of the major side effects of anabolic steroids include cancer, high blood pressure, increase in LDL or bad cholesterol, liver tumor, jaundice, heart attack, stroke, enlarged heart, acne, oily scalp and skin, baldness, gynecomastia or enlargement of the breast among males, shrunken testicles, infertility, low sperm count, impotence, stunted growth among teenagers, HIV or hepatitis from infected needles, reduced natural production of testosterone, headache, nose bleed, and altered thyroid function.

It can cause insulin insensitivity, enlargement of the prostate, increased body hair, water retention or dehydration, nausea, abdominal pain, black tarry stools, anaphylactic shock, edema, chills, bone pain, fetal damage, gallbladder stones, hives, hypercalcemia, depressed immune system, sore tongue, weight gain or loss, septic shock, lethargy, irregular menstruation, diarrhea, vomiting, constipation and thinning of hair.

Steroids can also cause psychological side effects. The most popular would be fits of rage or roid rage wherein abusers suddenly develop feelings of anger and hatred. Other effects include mood swings, depression from low testosterone levels and rise in estrogen levels, hyperactivity and brain damage.

Steroid Must-Knows

Steroid dangers can affect both men and women, of any age and at various rates. Some may experience symptoms early on during their course of intake while others may take years to develop. Pregnant women put their babies at risk by taking anabolic drugs. The muscle-building benefits among teenagers are basically short-lived and size and definition will disappear once they stop taking the substance.

Steroids can kill. Anabolic drugs pose a variety of side effects and conditions that can ultimately lead to death. Since it is a regulated substance, illegal acquisition cannot guarantee you authenticity, safety and purity of the product. You are placing yourself at risk by investing in possible contaminated products. The process of manufacturing and distribution through illegal means the product is likely compromised because of law restrictions. Individuals possessing the drugs illegally can be imprisoned for up to 5 years and fined thousands of dollars.

Majority of Bodybuilders in the pro ranks take steroids. Natural Bodybuilders can’t expect their physiques to look like a drug-enhanced Bodybuilder. Genetics have a lot to do with muscular development and the capacity to gain size. Always listen to the needs of your body and give it adequate rest periods and proper nutrition. You will find that going natural will build quality muscle that lasts for several years.

The proper diet for a Bodybuilder is a scientific approach that requires careful planning to render the best results. The use of phasing is important for muscles to develop and respond adequately to different types of stress. Aside from knowing which foods and supplements to take, proper timing and amounts are equally vital to gain the most benefits and achieve size and shape.

The Phases

Bodybuilders usually go through 2 to 3 phases in their training program to gain quality mass, strength and definition. The phases are usually divided over 3, 6 or 12 months depending on each individuals goals. The first phase generally focuses on strength, the second on building muscle mass and the third on losing fat and achieving definition or cuts. Other Bodybuilders use only 2 phases namely the bulking and cutting phase.

The nutritional needs for each phase differs. During the bulking, mass building or strength gaining phase, individuals need as many calories, protein and carbohydrates as possible to build quality muscle.

Food choices during these initial stages usually include a lot of red meat, chicken breast, oats, rice and supplements to reach the prescribed calorie count. As for macronutrients, Bodybuilders meals should comprise of 15-25% protein, 15-25% fat and 50-60% carbohydrates.

During the cutting or definition phase, individuals need to watch their food sources and reduce their daily caloric intake of fat. Meals usually are comprised of 20-30% protein, 10-15% fat and 40-55% carbohydrates. Fat sources should include more of the monounsaturated or polyunsaturated types.

Diet and Training

1. Before working out. Meals before workout should contain enough carbohydrates to fuel all activities. Bodybuilders usually need around 1.5 to 3 grams of carbohydrates per pound of bodyweight per day. It is recommended to take carbohydrates 1 to 2 hours before exercise for it to be digested in a timely manner, thus leading to more productive and intense energy during workouts. During most meals eating more complex carbohydrates are needed because they are absorbed more slowly and storing energy in the muscles. Examples are oats, whole wheat and brown rice. You may eat starchy carbs just before hitting the gym to provide instant energy. Examples are potatoes and pasta.

2. During the workout. You will need to provide enough building blocks for muscles while exercising by consuming protein. You can do this by consuming protein supplements in the form of protein drinks or bar. Take sips or bites in between sets until you complete the entire routine. 20 to 30 grams would be enough for each session.

3. After working out. You need to refuel immediately post-workout by consuming adequate amounts of protein and carbohydrates. You can eat a meal about 30 minutes after hitting the gym. This is also the time some Bodybuilders take a multivitamin, fish oil or BCAAs.

Tips from the Pros

Learn how to cycle calories and carbohydrates for faster fat loss. There is a hormone called leptin which signals the body to start hoarding fat once it goes into suboptimal levels. Leptin usually drops when you start to lower your caloric and carbohydrate intake when moving from the bulking into the cutting phase.

Cycling calories and carbohydrates will maintain normal leptin levels, thus allowing your body to get rid of fat more readily. When dropping calories or carbohydrates, it is recommended that you reduce only about 200 to 300 calories at most from your base caloric intake. You may increase the calories slightly by 150 to 250 on certain days to maintain the cycle.

Attain your macronutrient requirements from whole foods like lean meat cuts, chicken breasts, turkey, skim milk, soy and nuts. Never starve yourself when attempting to lose weight since your leptin level can drop leading to muscle cannibalism and fat hoarding.

Drink plenty of water to replace lost fluid. Control your intake of sugars and sweets but reward yourself occasionally with moderate treats to prevent craving and hunger pangs. A recommendation is to not to eat any carbohydrates during your last meal or before going to bed to prevent fat storage. Limit intake of caffeinated products that can lead to dehydration.