Bodybuilding

Mental Health – How a Bodybuilder Can Improve it?

Published

4 years ago

September 1, 2020

Paul

One of the most common questions bodybuilders think about is the necessary factor that helps them stand out from the rest and make their place in big competitions like IFBB. Most of the answers on the internet revolve around taking care of your diet, exercising, and buying nutritional supplements to boost your performance in powerlifting bodybuilding for success. But the single most influential component that will take you places, no matter which competition you are preparing for, remains – your mindset and mental health.

Without optimum cognitive function and a sense of mental well-being, you cannot stay motivated and strategic to build up the big muscles you need to win any competition. This is especially true for big contests like IFBB, where you are already facing lots of stress and trying to figure out how to beat the stress and leave nothing to go unnoticed while you train for the big game.

To know how to become a huge muscle guy, you need to focus on the roots first. This is how you can get to the level you aspire to be. Your roots, in a literal sense, start from your attitude. Let’s find out some ways you can amplify your mental health with the best tactics around:

1. Practice Discipline

Practicing discipline helps you train your mind to come in the form it needs to perform at its best. When you are disciplining yourself, you are getting into training mode. Make a note of whatever diet, supplements, and steroids you consume, and track your intake by the end of the day. Instead of getting carried away by a lazy routine, schedule your day, and make up your mind to practice working on fixed timing.

If you have an endurance training session at 6 in the morning, get up at least an hour ago and prepare yourself for it. It might seem like a thing of the military to you, but a discipline is an excellent form of self-care. Not only are you training your mind to beat the competition this way, but also you are giving your mind a huge favor in getting goal-oriented and healthy.

2. Fix your Sleeping Hours

For bodybuilders, every second can be a deciding factor for your progress. This holds, especially in competitions where you compete with many around you. A minute more sweat than the other competitor might be the differentiating factor in your success. So, make sure while you stay careful about making every minute matter, you pay enough attention to your training and resting hours. In this regard, taking care of your sleeping cycle remains a prominent factor.

If you get 7 hours of uninterrupted REM sleep, you stick to these hours. Anything less or more might disturb your whole training regime, especially when the competition you are training for is enormous and you got nothing to lose. This will also help boost your mental performance as your brain will stay alert, and your circadian rhythms will not interfere with your routine.

Must Read:: The Importance of Sleep for Bodybuilders

3. Take Brain-Friendly Foods

You can take a diet rich in omega fatty acids, natural serotonin-producing foods, and antioxidants to improve your mental health. Taking antioxidants can also benefit your mind by reducing the chances of inflammation, which often appears as “brain fog” and does not let you think clearly like you ought to think. To maximize your brain’s potential, you need to take foods such as fish, green and leafy vegetables, liver and liver oil, walnuts, flax seeds, chia seeds, and other types of seeds, and consume healthy proteins cooked through steam or hot oven.

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You must be careful about the type of food you consume in your daily routine and consider the sources. For example, taking too much-processed food will affect your physical performance and make cognitive factors such as decision-making abilities weaker than usual. Make sure you stick to nature and only include foods that add to your mental and physical health.

Staying hydrated is also key to staying mentally sharp and active as you train and prepare for the big day. If you do not consume sufficient water, you will feel you lack the general willpower, confidence, and energy required to work on the body you want. Also, the depletion of electrolytes will make it even harder for you to stay in the right state of mind and exercise. Drinking enough water to balance out the sweat is of significant importance when taking care of mental health.

Read this Article:: Drink More Water If You Want To Lose Weight And Build Muscle Fast

4. Play Mind Sharpening Games

While you are training and exercising throughout the day to keep your mind alert, it is also essential that you play some mind-sharpening games for better performance and training. As you play these games regularly, you will note you have less mental fatigue than usual, and you can get much better results while training and building your muscles. In a way, these games are helping you to create more accuracy and agility in the mind that, ultimately, helps you in improving your cognitive performance by the day.

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For the right brain, you can do activities that revolve around you being creative:

Writing.
Abstract thinking.
Reading.
Painting.
Playing an instrument, and others.

For the left brain, you can focus on playing mind-sharpening games such as:

Solving crossword puzzles.
Playing scrambles.
Playing brain teasers and trivia quizzes.
Solve logic problems and others.

These activities will keep you in a new state of mind that will help boost your performance and prepare you for the big competition ahead. With better mental agility and an increased concentration, you will feel at your best and be able to outrank your competitors in a better way through sparing a few moments of the day to do such activities.

5. Experiment with Different Exercises

Only warmups, workouts, pieces of training, and cool-downs are not enough to keep your performance at best. Exercises and workouts help improve your mental health; taking out some time to engage yourself in rhythmic exercises that involve rhythmic breathing and a present state of mind will help you increase the willpower and concentration you need to get better at the game outrank other competitors. These exercises involve yoga, meditation, martial arts, judo karate, and other ancient techniques that satisfy your mind and body to engage well with each other.

You will note that your mind will be better able to find a balance and perform better in training and the competition day. Such exercises will help get the better circulation of nutrients and oxygen towards your brain and get you in the right state of mind.

Related Article:: Build Back Muscle Fast: Top 4 Exercises To Do

6. Take Care of Steroid Cycles

Bodybuilders might take steroids that increase the testosterone level in the body, which ultimately helps improve performance at the competition with better muscles and higher core strength. People show concern over the use of steroids on their psychological health – but facts have revealed that such effects occur when these steroids are taken excessively or the steroid cycles are disturbed. In many cases, bodybuilders who experience such adverse consequences unknowingly take steroids that are not manufactured by the law.

To ensure you do not get any adverse effects on your mental health through steroids, you must take some measures and take great care of your steroid cycles. Moreover, legal steroids should be taken that mostly contain creatinine. A natural steroid that yields faster muscle recovery and better muscle buildup.

Steroid Cycles >> HERE

To avoid any danger to mental health, you must take steroids in cycling, a relatively safer method to consume steroids than stacking, pyramiding, or plateauing, all of which might lead to substance abuse. Cycling involves taking multiple doses of the legal steroid in a specific time and waiting for the dose to complete its effect. For better mental health maintenance, you must take care of the method you use for taking the recommended steroids and the total dosage of the product.

Overall

While anyone can follow strict diet routines and do training sessions to get big muscles for the competition. A more necessary thing to remember is to get prepared from the inside – something not possible without having a great mental state of well-being – through better mental health. If you are not strong enough from the inside to bear the intense pressure and stress of the game, your muscles, no matter how big they are built, cannot help you win. Winners in such sports know that the real competition begins in mind. It is one of the factors that differentiate a pro from an amateur.

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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.