Definition of bodybuilding

Mathematical game originated in the late nineteenth century AD and the beginnings of the twentieth century. Its principle is to inflate, highlight, and display the muscles of the body compared to the muscles of other competitors, according to specific rules that are subject to relative judgment on each of (density, specificity, clarity, and skin color) where seven rulers give points to competitors who take their positions in descending order, where the title is awarded to those who take less Number of points.


The beginnings
Bodybuilding was known in its current form only in the late nineteenth century and early twentieth century in the city of London by Eugen Sandow (born in Prussia) (2 April 1867 – 14 October 1925), who was displaying his body muscles in festivals in front of the public And he produced an Oscar-winning musical that tells the history of this man in 1936 and he has the title (The Great Ziggfield) in which he played Sando in the actor Nat Pendleton.

On September 14, 1901 in London, Eugene Sando organized a competition to show the muscles, which won great acclaim and tremendous popularity. He himself participated in the arbitration of this competition and won her title, William L. William L. Murray from Nottingham, England, and the award was a bronze statue of Eugene Sando himself made by Frederick Pomeroy.

In 1904, a muscles show was held in New York. Pioneers in the USA included Bernarr Macfadden, Charles Atlas and Alois P. Swoboda.


One of the first bodybuilders
Leading bodybuilders in the 1930s were Earle Liederman who wrote some illustrative books on bodybuilding, Zishe Breitbart, Georg Hackenschmidt, Emy Nkemena, and George F. Jowett, Finn Hateral who pioneered the art of muscle flexing, Monte Saldo, Launceston Elliot, Sig Klein, Alfred Moss and Joe Nordquist Lionel Strongfort, Czech hero Gustav Fristensky, Ralph Parcaut who wrote a book on physical culture, and Alan C. Mead, who was a superhero knowing that he lost one of his legs in World War The first.

The sport of bodybuilding increased in popularity with the end of the Second World War, the rise of European liberation waves, and the great media influence of the great American myths such as Superman and Spider-Man, among others. Especially by Charles Atlas, whose advertisements were published in comic books, and during this period many people known for their beauty and strength, such as John Grimek, emerged.

Specialized magazines appeared in this field, including Muscular Development (1964), Strength & Health, and Muscle & Fitness, and series and films featuring actors with twisted muscles such as Steve Reeves and Reg Park ( Reg Park) who played many legendary heroes such as Hercules and Samson.

He also organized many national and international championships specializing in this sport, especially the World Championships for Amateur Bodybuilders (Mr. Universe), Mr. America (Mr. America) and Mr. Olympia, and many champions appeared, including Larry Scott and Serge Nobre. (Serge Nubret), and Sergio Oliva.

This period was also marked by the founding of the International Federation of bodybuilding – IFBB in 1946 by Canadian Ben Weider and the development of machines and methods for practicing this sport by his brother, coach Joe Weider. The National Amateur Bodybuilders Association – NABBA was founded in 1950.

Sparkle and fading
The beginning of the seventies began a sport of bodybuilding a new stage, especially through its spread in the whole world, so the national federations of this game were established in various countries of the world and new heroes appeared on the scene, the greatest of them ever was Arnold Schwarzenegger whose films dot in the eighties across the world and became an example For many young people who are enthusiastic about practicing this sport, and perhaps he has more than one media service to it throughout history, also his colleagues in the 1977 movie “Pumping Iron”, Franco Columbu, and Lou Ferrigno. Bodybuilding continued to shine throughout the 1970s and 1980s, but during the 1990s its star relatively faded in favor of the so-called Fitness, perhaps due to the bad reputation associated with this sport in the field of constructive steroids (steroids). And that was the basis of muscle hypertrophy in the 1970s and 1980s, causing the International Federation of bodybuilding to issue stricter instructions on it, especially as he strived to join the International Olympic Committee (IOC), which banned doping in sports.

The new medical discoveries and scientific methods in sports training represented an important turning point in the process of bodybuilding, as of the beginning of the twenty-first century, as nutritional supplements of various types emerged from protein, amino acids, fat burners, creatine, and vitamins and became a sound alternative to constructive stimulants harmful to health.

Best tips for developing muscle mass in bodybuilding


Getting started from easy to difficult

It should be noted that once you start practicing bodybuilding exercises with the aim of increasing the size of muscles, you must participate in preparing for the major goal that you aspire for at least a month, meaning that in the first month of training, you have to practice relatively easy exercises, and make sure that each exercise you By performing it using all kinds of equipment, you can repeat it several times, about 20 times.

This means that the weight does not get too heavy for you, and so the first month is used to stabilize the muscle and prepare it to carry heavier weights at a later time. Care must be taken to perform stretching and relaxation exercises during training, and after about a month it will be possible to start carrying heavier weights.

Advanced stage

After you have gone through the initial exercise period that included groups that were repeated 20 times for at least one month of training, you can gain weight and reach the state in which each group repeats 12-15 times, when the pressure is noticeable in the final exercises and the effort is great.

When you work on relatively heavy weights and repeat them less often, you can start with bodybuilding and building muscle. And in more advanced stages you can even reach 8-10 times repetition, as heavy weights are the ideal exercises to increase muscle size. The recommended number of groups for each exercise is 3.

Anti muscle

For every muscle you work on in the gym, there is a counter muscle. The opposite muscle is the other way around. For example, the anti-biceps muscle (anterior hand muscle) is the triceps muscle (posterior hand muscle)

The anti-chest muscle is the back muscle and so on. To develop your body in a correct way, you must ensure that each muscle gets attention from you, so that you do exercises that also run the opposite muscle.


From hardware to free weights

It is important to note that there is a big difference between different bodybuilding equipment and free weights. The greatness of different sports equipment manifests itself as limiting movement and maintaining body balance, thus preventing injuries. The downside is that it occupies fewer motor units and increases muscle size.

The free weights of more advanced exercises allow the freedom of movement of the muscles. The advantage of this is that there are more and more motor units operating which with their help can achieve maximum results. The downside of this freedom of movement is that the risk of muscle injuries and infections increases


Be sure to consume the right amount of proteins, it is recommended to consult a dietitian. Later on, make sure to eat whole meals, rich in vitamins and minerals, carbohydrates (especially before doing the training), dietary fiber and we mention again the importance of proteins.

In addition, drink plenty of water throughout the day and during exercise. The nutritionist should also be consulted about the timing of meals during the training day and rest days.

Doing bodybuilding at least twice a week

The truth is, in order to develop muscle mass effectively, it is recommended to exercise three to four times a week. Recent studies have shown that it is possible to progress in training twice a week, but this process is very long, as the muscle should not be pressed with heavy weights and with a series of exercises that may surprise the muscle every time again, instead of getting used to it.


While you exercise routine, make sure to get good sleep and adequate, the muscles will develop specifically during rest. In addition, the muscles need rest for 24 to 72 hours between each training.

Exercise, heat, stretch and relax

Many people do not know this (or deny it ..) but aerobic exercise is a very important factor in increasing muscle size because these exercises strengthen the heart and improve blood flow in the bodybuilding, which means that your muscles will gain a good blood flow Which in turn will contribute to its operation and thus increase its size. In addition, make sure to do the heating, tightening, and relaxing, as they are vital to prevent muscle inflammation and various injuries during exercise. bodybuilding