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    Bodybuilding

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    Bodybuilding involves sculpting the body through weightlifting and diet. It originated in the early 1900s and focuses on muscle size, symmetry, and proportion. Popularized by Arnold Schwarzenegger, bodybuilding involves different divisions for men including men's physique, classic physique, and bodybuilding. Training typically follows a push, pull, legs split performed 6 days a week, alternating between compound and isolation exercises. Diet involves bulking to gain size and cutting to reduce body fat. Injuries can occur if proper form and prehab are not followed, especially in joints, ligaments, and bones.

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    Bodybuilding

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    api-321625906
    87 views15 pages
    Bodybuilding involves sculpting the body through weightlifting and diet. It originated in the early 1900s and focuses on muscle size, symmetry, and proportion. Popularized by Arnold Schwarzenegger, bodybuilding involves different divisions for men including men's physique, classic physique, and bodybuilding. Training typically follows a push, pull, legs split performed 6 days a week, alternating between compound and isolation exercises. Diet involves bulking to gain size and cutting to reduce body fat. Injuries can occur if proper form and prehab are not followed, especially in joints, ligaments, and bones.

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    Bodybuilding involves sculpting the body through weightlifting and diet. It originated in the early 1900s and focuses on muscle size, symmetry, and proportion. Popularized by Arnold Schwarzenegger, bodybuilding involves different divisions for men including men's physique, classic physique, and bodybuilding. Training typically follows a push, pull, legs split performed 6 days a week, alternating between compound and isolation exercises. Diet involves bulking to gain size and cutting to reduce body fat. Injuries can occur if proper form and prehab are not followed, especially in joints, ligaments, and bones.

    Copyright:

    © All Rights Reserved
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    Flag for inappropriate content
    Download as pptx, pdf, or txt
    87 views15 pages

    Bodybuilding

    Uploaded by

    api-321625906
    Bodybuilding involves sculpting the body through weightlifting and diet. It originated in the early 1900s and focuses on muscle size, symmetry, and proportion. Popularized by Arnold Schwarzenegger, bodybuilding involves different divisions for men including men's physique, classic physique, and bodybuilding. Training typically follows a push, pull, legs split performed 6 days a week, alternating between compound and isolation exercises. Diet involves bulking to gain size and cutting to reduce body fat. Injuries can occur if proper form and prehab are not followed, especially in joints, ligaments, and bones.

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    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
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    of 15

    Bodybuilding

    ROARK CORSON
    Background

    Started in the 1900s


    Centered around mass, symmetry, proportion
    Publicized by Arnold Shwarzenegger
    Controversial due to health impacts
    Rules

    Divisions
    Mens Physique
    Classic Physique
    Mens Bodybuilding
    Metabolism

    Bulking vs. Cutting


    Anabolism vs catabolism
    When lifting in isolation exercise
    ATP or Creatine Phosphate

    When Lifting in core exercises


    Possible lactate, especially if high reps and high weight
    When lifting in low weight high rep, possible ETC, especially if in good
    cardiovascular shape
    Injuries

    Prehab
    Bone
    Cartilage
    Joints
    Ligaments
    Posing
    Posing
    Training

    PPL Split
    Monday: Push
    Tuesday: Pull
    Wednesday: Legs
    Thursday: Push
    Friday: Pull
    Saturday: Legs
    Sunday: Cardio and abs or rest
    Posing
    Sample Push Day

    4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the


    same fashion as the rows and deadlifts)
    3x8-12 overhead press/3x8-12 bench press (do the opposite
    movement: if you bench pressed first, overhead press here)
    3x8-12 incline dumbbell press
    3x8-12 triceps pushdowns SS 3x15-20 lateral raises
    3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
    Sample Pull Day

    Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did


    deadlifts on Monday, you would do rows on Thursday, and so on)
    3x8-12 Pulldowns OR Pullups OR chinups
    3x8-12 seated cable rows OR chest supported rows
    5x15-20 face pulls
    4x8-12 hammer curls
    4x8-12 dumbbell curls
    Legs

    2x5, 1x5+ squat


    3x8-12 Romanian Deadlift
    3x8-12 leg press
    3x8-12 leg curls
    5x8-12 calf raises
    Progression

    Bench-5lbs
    Squat-5lbs
    Deadlift-10lbs
    Isolations
    Cardio

    HIIT
    Steady State

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