Bodybuilding

How to Beat Fatigue

Published

13 years ago

May 20, 2012

F Kyle

Fatigue is one of the biggest foes of all bodybuilders. Thus more and more athletes are looking for precious advice about what to do to get their bodies out of constant fatigue. And, most important, how to prevent getting into such shape.

What Causes Fatigue?

The causes of fatigue in training are many and varied.

Some training courses are designed to put trainees under great mental stress, which can lead to fatigue.

This is because the intention is to simulate the physical and mental challenges faced on the job.

This training is often required for those who work in high-risk environments, such as firefighting or policing.

However, this type of training can also be used for those working in less dangerous professions, such as accountancy or information technology.

In addition to this type of training, other factors can cause fatigue during a course. For example, some people find it difficult to concentrate on tasks when they are tired; others lack motivation when they are fatigued, and yet others have difficulty remembering things when they have been tired for some time.

Overtraining and Fatigue

Training is an integral part of any company's growth. But overtraining can lead to fatigue, which can, in turn, decrease productivity. One way to avoid this problem is by not training the same muscle group two days in a row. This will give your muscles time to recover and grow stronger while avoiding overtraining and fatigue.

There are two types of muscles in the body: fast-twitch muscle fibers and slow-twitch muscle fibers. Fast twitch muscles contract rapidly but have a lower force production capacity. Slow twitch muscles tighten slowly but have a higher force production capacity. These two muscle fiber types will react differently to training and the loads placed on them.

To develop your slow-twitch muscle fibers, you need at least 48 hours of rest after training them with high-intensity exercise for about an hour. You need at least 48 hours of rest after training them with high-intensity exercise for about an hour.

Also, you must know that for healthy and young bodybuilders, the most crucial cause of fatigue is overtraining. Inexperienced athletes want to move forward with an enormous speed, which throws them back. They do not take enough time to recover and return to the gym for more exercise.

Avoiding Overtraining As A Fatigue Remedy

Training is an integral part of any sport, but there are times when training becomes too much. Athletes often suffer from overtraining, which can lead to fatigue, hurting their performance.

Several warning signs indicate that you might be overtraining. These include depression, irritability, and lack of motivation. You should also be aware of how you're feeling; if your muscles ache after training or experience unusual fatigue, you may be overtraining.

If you continue to train when you feel like this, your chances of burning out or coming down with a minor illness, such as the flu, are higher. Endurance athletes are typically more susceptible to overtraining than strength athletes. This is because strength athletes have more control over their training load and can vary their training to avoid ill effects.

Endurance and Fatigue

Endurance athletes often rely on endurance training alone and don't do much supplementary strength training- which means they don't have the same control over their bodies as power athletes. i.e., endurance athletes tend to be out of shape and in poor physical condition relative to power athletes, who are often more physically fit than their endurance counterparts and more skilled with control of the body, strength, speed, and agility.

The most significant difference is that for people who compete in events lasting 6 minutes or longer, like cross-country skiing or racewalking, there's less need for speed because these events are more extended- so you can focus on endurance.

In events lasting 3 minutes or less, like short-track speed skating or the 400-meter hurdle, there's a need for speed because these events are more straightforward- so you can focus on power. For those who compete in mixed-length sports, I hypothesize that they do both.

Must Read: Beat Overtraining For More Muscle Gains

Training Fatigue and The Immune System

Training Fatigue is a genuine and dangerous phenomenon. It can happen to athletes, soldiers, or even everyday people training for a marathon. The over-stimulation of the immune system causes training fatigue.

When someone's immune system constantly stimulates, it eventually becomes worn out and breaks down. This can cause chronic inflammation, leading to serious health problems such as cardiovascular disease, diabetes, and cancer. In this section, we will be discussing Training Fatigue and The Immune System.

We could discuss many different types of fatigue in this section, but we have chosen Training Fatigue because it is one of the most common types of fatigue people experience.

It happens every day. As a result, the immune system suffers; the body begins to be exposed to various infections. Overtraining violates the hormonal balance, and the level of testosterone decreases. It starts catabolism (breakdown of muscle tissue) and a sharp decline in immunity.

Importance of Resting After Overtraining

Rest is an essential part of bodybuilding; if you do not rest your body, it will not recover from the stresses and strains placed on it. Resting is necessary for all athletes, but especially for bodybuilders, as they have to put a lot of pressure on their bodies. The right amount of rest is 3-4 hours; if you are doing a strenuous aerobics workout, you should not be working out more than four hours a day.

How to prevent overtraining? Are there any ways to deal with this? Their many options, but they often conflict with them. Either quit training or replace it with a more accessible aerobic sport. Also, getting rid of muscle fatigue occurs more quickly if you take extra amino acids. Fatigue can occur after illness, such as acute respiratory infections or hepatitis.

Must Read: How to deal with overtraining

Eat The Right Meals to Recover From Fatigue

For athletes, the most critical fuel is what they eat - food. While training, they burn a lot of energy, and the body gets it mostly from glycogen. The best of all would be to replenish glycogen consumption of complex carbohydrates. They are digested slowly and keep stable blood sugar levels. This means that the flow of energy will also be steady.

One significant factor is protein. Unlike fats and carbohydrates, protein is not a source of energy. But thanks to the amino acids within its structure, it can significantly increase well-being by improving the synthesis of essential chemicals in the brain.

Keep your body well hydrated. Although very broadly discussed, one of the most common causes of fatigue is a lack of enough fluid in the body. Essential is the average balance of fluids in the body during hot weather.

Since then, the body has lost its reserves of potassium, magnesium, and sodium, vital minerals that contribute to energy production. Also, in the daily diet should be enough vitamins B and C. Ideal is to have more meals during the days, but in small portions, 4- 5 times a day.

Smoking is harmful. But there are other factors like coffee. A cup of coffee gives you energy, but unlimited consumption creates the opposite effect. As you see, the most important way to avoid fatigue is to not overtrain your body.

Overall

In conclusion, taking protein, vitamins, drinking enough water, and eating at least four times a day can help you build your muscle mass reasonably. Listen to your body signs! This is primarily available for hardcore lifters who need to know that fatigue is necessary to prevent injuries. And do not take painkillers to mitigate it.

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.