SCIENTIFIC BODYBUILDING
Frederick C. Hatfield, Ph.D. International Sports Sciences Association
Introduction There is a mountain of misinformation available in fitness magazines and (especially) the Internet pertaining pertaining to weight loss, fitness and sports sports training. When someone makes the commitment to train, and then seeks information on how to begin, they are almost always overwhelmed and confused. That’s why I made the decision decision to launch drsquat.com drsquat.com several years ago. I maintain my sincere hope hope that my teaching, writing and and the drsquat.com drsquat.com Q&A forum has contributed significantly to dispelling much of the nonsense being passed off as expert advice. The many thousands of visits to drsquat.com each month bears witness to the belief that it has done just that.
To further demystify training and nutritional science, and to encourage safe and responsible conditioning techniques in sports training and fitness activities, I decided to provide visitors to drsquat.com with e-booklets. Unfortunatel Unfortunately, y, there has to be a nominal nominal charge for these booklets, booklets, just to cover my production production costs. costs. I have written scores so far, and the work continues. To date, almost every sport and fitness fitness activity on earth is listed at drsquat.com.. drsquat.com
If your your sport or activity activity is not listed listed let us know! The missing missing e-booklet e-booklet will
be available available within a week. Guaranteed!
This bodybuilding e-booklet contains information vital to improving anyone’s physique. Certainly, given any level of genetic predisposition, a scientific bodybuilder will make better gains in muscularity. Certainly, careful attention attention to one’s eating habits and the prudent prudent use of state-of-the-art nutritional supplements is going to improve anyone’s energy level, their ability to focus focus and their recovery capabilities. capabilities. Just as certainly, your your level of enjoyment enjoyment at participating in your sport at a higher level (whether for fun or for competition) is going to improve with your integrated, scientific approach to it!
Meet Dr. Fred Hatfield Currently President and co-founder of the International Sports Sciences Association (ISSA), Dr. Hatfield (aka "Dr. Squat") won the world championships three times in the sport of powerlifting, and along the way broke over 30 world records, including a competitive squat with 1014 pounds at a bodyweight of 255 pounds (more weight than anyone in history had ever lifted in competition). Former positions include an assistant professorship at the University of Wisconsin (Madison) and Senior Vice President and Director of Research &Development for Weider Health & Fitness, Inc. Dr. Hatfield was honored by Southern Connecticut State State University when they presented presented him the 1991 Alumni Alumni Citation Award. He has written over 60 books and hundreds of articles in the general areas of sports training, fitness, bodybuilding and nutrition. In addition to serving three times as the national coach Copyright © 2001
of the U.S. Powerlifting Team, he has been coach and training consultant to several worldranked and professional athletes as well as sports governing bodies and professional sports teams worldwide.
Disclaimer This e-booklet is informational informational only. The data and information information contained herein are based upon information from various published as well as unpublished sources and merely represents training, health and nutrition literature and practice as summarized by the authors and editors. editors. The publisher publisher of this e-booklet e-booklet makes no warranties, expressed or implied, regarding the currency, completeness or scientific accuracy of this informatio information, n, nor does it warrant the fitness of the information for for any particular purpose. purpose. The information information is not intended intended for use in connection connection with the the sale of any any product. product.
Any claims or
presentations regarding any specific products or brand names are strictly the responsibility of the product owners or manufacturers. manufacturers. This summary of information information from unpublished unpublished sources, books, research journals and articles is not intended to replace the advice or attention of health care professionals. professionals. It is not intended to direct their behavior or or replace their independent independent professional judgment. judgment. If you have a problem with your health, health, or before you embark on any health, fitness or sports training programs, seek clearance from a qualified health care professional.
Copyright © 2001 Fred Hatfield. All rights reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, distributing, or by any information storage or retrieval system, without permission in writing from the author. Inquiries should be addressed to DrSquat.com DrSquat.com Webmaster, 419C Concord Street, Street, Havre de Grace, MD 21078, USA. If you would like to offer these e-booklets on your site please contact DrSquat.com Webmaster at the address above or via e-mail at
[email protected] For complete information on all Dr. Squat’s e-booklets, products, programs and more valuable information available to help you get stronger, faster, and healthier, lose fat or train for your sport, visit drsquat.com drsquat.com..
SCIENTIFIC BODYBUILDING Fred Hatfield, Ph.D. Copyright © 2001
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Table Of Contents Bookmark this page! Introduction Where Your Energy Comes From Where Your Calories Should Come From What To Eat Supplementing Your Diet Training Tips For Bodybuilding Days Of Progressive Workouts Weight Training Exercises For Bodybuilders Concluding Comments
In bodybuilding, most of your your energy output is anaerobic anaerobic.. Without oxygen. Lifting weights for anywhere from 5 to as many as 30-40 repetitions doesn’t take more than a few seconds to up to a minute or so. Easily accomplished accomplished without having to operate aerobically, aerobically, right? Wrong! It’s grueling, highly intense training. It punishes you. Performed at the highest levels, bodybuilding training forces you to operate at your anaerobic threshold for up to an hour. Your anaerobic threshold, threshold, remember, is the the point at which you cannot cannot go on unless oxygen is introduced. introduced.
Since the weights you’re you’re lifting are heavy, heavy, your effort effort fails long
before that. It’s totally exhausting. Muscles grow if you stress them. In bodybuilding, bodybuilding, your your aim is to make them grow as big as possible.
So, you have have to apply adaptive adaptive stress to as many many of your your muscle cells as
possible, and as many of each cell’s cell’s elements as possible. This calls for training training variation. variation. You have to do high reps, low reps, light weights, heavy weights, fast movements, slow movements, and everything everything in between. Always, however—regardless of of the number of of reps you must perform—the weight you’re lifting must be the heaviest you can possibly handle for that number of reps. All this to force adaptation (growth) in as many cells and subcellular elements as possible. This incredible incredible diversity of energy output demands careful nutrition nutritional al support.
Here is a
list of factors to consider when you’re matching your nutrition to your training needs: •
You must have high high quality protein several times times a day (eat every 2-3 hours) hours) in order to effectively recover and repair damaged muscle tissue;
•
Explosive athletes (who get their energy from ATP and CP, two biochemicals formed inside of their muscles) and middle distance athletes (whose energy comes from sugar—called glycogen—stored inside their muscles) cannot eat very much fat because it is not an efficient source of energy for their high intensity training (which
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is almost exclusively anaerobic in nature) -- fat calories are going to get stored because they can’t be used for your energy needs; •
Endurance athletes (whose energy is manufactured through oxidation) oxidation) can get away aw ay with eating more fat because they spend a lot of time in the aerobic pathway of muscle energetics, which uses fat. But even endurance endurance athletes should should keep the fat calories down a bit if they are training aerobically—with oxygen—for under a half hour. Remember, fat isn’t used for energy until until after about 20-30 minutes of aerobic aerobic activity. Until then, energy comes comes from the athlete’s stores of muscle glycogen. glycogen.
•
A carefully measured supply of high quality carbohydrates several times througho throughout ut the day will ensure that your body is getting all the energy it requires, while the protein will ensure that muscle repair takes place;
•
The carbohydrates in your pre-workout meal should be comprised of low glycemic index carbohydrates (the kind that converts to blood sugar very slowly, to ensure that your training intensity doesn’t wane, and to ensure that lean tissue isn’t cannibalized for energy);
•
So, here are the energy sources that your muscles use in order to contract: ATP/CP
(short-term energy for explosive strength output)
GLYCOGEN
(medium-term energy from your muscles’ stored sugar for sports requiring near-maximum exertion over and over)
OXYGEN
(long-term energy for endurance sports).
Your aim is to support recovery, repair and tissue remodeling as speedily and efficiently as possible without—repeat—WITHOU without—repeat—WITHOUT T putting on any fat! So, you must always remain in “positive calorie balance.” That means that you must eat MORE than than your body needs needs in order to grow. That final fact alone makes nutrition for bodybuilders as critical as the training itself— perhaps even more more critical. You MUST do it right! right! For athletes in in other sports, sports, nutrition nutrition is important, but but for you, you, eat wrong even a little little too often often and you’ll you’ll NEVER NEVER succeed. importantly,, don’t be in a hurry to put importantly put on muscle!
Most
It takes YEARS to become a great great
bodybuilder. Rush the process, and you’ll get big all right, but you’ll be big and FAT! NOT big and cut!
Where Your Energy Comes From Bodybuilding Training
Explosive
Mid-Distance
Endurance
(% ATP/CP)
(% Glycogen)
(% Oxygen)
40 + reps per set
40
60
0
20-30 reps per set
50
50
0
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10-20 reps per set
60
40
0
5-10 reps per set
80
20
0
1-4 reps per set
90
10
0
Average total workout
60
40
0
Average total workout when
50
30
20
80
10
10
50
50
0
obliged to do aerobics it too fat (off-season only) Pre-competition Pre-competitio n training (Final week) On-stage competition
The energy demands of bodybuilding must be replicate replicated d in training. And, your nutritional intake (both diet and supplements) should correspond. correspond. So, for example, off-season training may require that you concentrate on improved limit strength and muscle mass that requires a greater ratio of protein for muscle muscle building. On the other hand, hand, pre-competition pre-competition meals require even more protein for maintaining muscle and less dietary fat in order to shed the last pound or two of muscle-masking subcutaneous fat. This simple logic is reflected in the the table below. It shows how to manipulate your your calorie sources to match the energy demands of your your event. The table below provides you you with the approximate percentage of fat, protein and carbohydrates that the calories in each of your 5-6 daily meals should consist of.
What To Eat Fat has about 9 calories per gram, while protein and carbohydrates have only about 4 calories per gram. So, if you needed 3000 calories calories to continue slow muscle growth during during the off-season, for example, you’d be getting 450 calories from fat (15 percent of your daily calories), 750 calories from protein (25 percent), and the remaining 1800 calories from carbohydrates (60 percent).
Of course, these calories are divided divided by the number number of times
you eat each day (5 or 6 times).
Where Your Calories Should Come From Off-Season
Pre-Contest
Carbo Loading
Training
Training
(Final Week)*
%
%
%
%
%
%
%
%
%
Fat
Pro
Carbs
Fat
Pro
Carbs
Fat
Protein
Carbs
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15
25
60
10
35
55
Days 6-4
Days 6-4
Days 6-4
10
70
10
Days 3-2
Days 3-2
Days 3-2
5
25
70
Day 1
Day 1
Day 1
0
10
90
For a detailed discussion of performance nutrition guidelines, read the article on zigzag dieting, or purchase the book by Dan Gastelu and myself entitled Dynamic Nutrition both at www.drsquat.com.. www.drsquat.com Here are some other important considerations on dieting for bodybuilders: •
Carbohydrates provide the major energy source for short-term training and competition.. competition
Complex carbohydrates carbohydrates provide provide for the the best source of glycogen glycogen
because they are the ones that most effectively refill the glycogen stores in your muscles and liver. liver.
In addition addition these carbohydrates carbohydrates elevate your your blood sugar to
levels sufficient for additional bouts of intense training and help to refill glycogen stores when they dwindle. •
When either your stores energy falls drastically or a build-up of lactic acid occurs, temporary muscular muscular fatigue will be experienced. If you fail to refill glycogen glycogen stores prior to your next workout, it is possible that a breakdown of muscle protein for energy can ensue. That is why it is important for strength and other other similar athletes to have adequate carbohydrates in their diet along w ith protein.
•
Prior to your training sessions or competition, it is wise to consume foods with a low glycemic index for sustained blood blood sugar levels. This allows you to train more more intensely for longer periods.
•
As an anaerobic athlete you should attempt to stimulate the storage of carbohydrates in your muscles while promoting repair and growth of muscle tissue and inhibiting fat build- up on your body.
This can be done by following these
suggestions: 1.
Train for for anaerobic anaerobic activity activity on a regular basis.
Through intense training training you
stimulate increased storage storage of muscle and liver liver glycogen. glycogen. This permits additional additional levels of energy for greater workloads.
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2.
Consume five five meals each day.
This will keep your blood blood sugar sugar levels stable stable
throughout your day, and allow your muscles to have available protein whenever they need it. 3.
Do not not consume consume large amounts of fat.
Large amounts amounts of fat in your diet will
undoubtedly add to your bodyfat and cause mineral loss through frequent urination. 4.
Consume low glycemic index foods foods 1 or or 2 hours hours before before your activity. This practice practice provides for sustained blood sugar levels.
5.
Consume adequate amounts of water. Not only only does this this reduce your chances of of dehydration but also for every gram of glycogen that is stored within your muscle, three grams of water is stored along along with it.
And being being dehydrated dehydrated can mean
weaker muscle contractions. 6.
So as not to become deficient deficient in any nutrients nutrients lost due due to sweating or or training itself, a multi-vitamin/mineral is highly recommended.
7.
It is important important to realize that not not all athletes react the same to food food consumption consumption during training or competition. You must know how your body reacts to various foods before you reach competition competition..
Supplementing Your Diet By far more important than any known nutritional supplements to your bodybuilding career are the micro- and macronutrients—real macronutrients—real food. Still more important important yet is that you learn how to integrate all of the technologies available to you in your quest of peak performance. performanc e. That most certainly should include the following supplements: •
Antioxidants (ProPower’s Recovery Nutrients) -- Substances that protect against freeradicals, highly unstable molecular fragments unleashed by strenuous exercise, chemicals, polluted air, and other factors, that can cause extensive damage to the body. Free radicals are involved in emphysema, wrinkled skin, cancer, blood clots, damage to cellular components and DNA, as well as muscle pains, cramps, and fatigue, and a host of other other ailments ailments and diseases diseases normally normally associated with aging. aging.
Free-radical
“scavengers” (another term for antioxidants) include vitamins A, C, E, selenium, zinc, many different botanical preparations such as Maria thistle, pycnogenol and nordihydroguairetic nordihyd roguairetic acid (NDGA from chaparral), glutathione, and others. •
Branched chain amino acids
(ProPower’s BCAAs) -- Leucine, isoleucine and valine
comprise an overwhelming majority of the aminos your body needs for more rapid and complete recovery, recovery, repair and growth resulting resulting from adaptive exercise exercise stress. must be taken in the right ratio (2:1:1 respectively).
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They
•
L-glutamine (ProPower’s L-Glutamine) L-Glutamine) --
Lymphocytes Lymphocy tes and other other white blood blood cells,
front-line fighters in the immune system, are strongly dependent on glutamine. Glutamine also helps memory and concentration, and aids in neutralizing the catabolic effects of cortisol, which is released during during strenuous strenuous exercise. exercise.
In combination combination with
vitamin B-6, glutamic acid is converted to L-glutamine in the liver, scavenging ammonia in the process. Ammonia is a toxic byproduct byproduct of of amino acid breakdown. breakdown. •
Creatine Monohydrate (ProPower’s Creatine) -- Creatine monohydrate has been clinically used in improving plasma creatine concentrations by as much as 50 percent. Research shows this substance to be effective in improving training intensity and recovery. It is able to pass through through the gut wall and into into the bloodstream bloodstream intact, and upon entering the muscle cells, is converted into creatine phosphate (CP).
Training Tips For Bodybuilding One thing that’s that’s often overlooked overlooked is that you can’t can’t ALWAYS train train hard!
You have to
balance periods of high high intensity training training with periods of low intensity intensity training. Each of your muscles muscles requires a different length length of rest time between between workouts.
Your larger larger
muscles need longer recovery time than your smaller ones; short workouts are easier to recover from than long workouts; and, your fast-twitch muscles—the ones that give you explosiveness—take longer to recover than your slow-twitch muscles—the ones you use for endurance. Here’s a list of recovery facts facts to remember: •
Big muscles take longer to recover than smaller ones
•
Fast twitch muscles take longer to recover than slow twitch
•
Guys recover faster than girls
•
You recover faster from slow slow movements than from fast movements movements
•
You recover faster from low low intensity training training than from high intensity training
•
Youngsters recover faster than older folks.
•
Recovery is speeded up considerably by eliminating (or reducing) the “negative” or “eccentric” portion of the lifting movement
•
Sound nutrition nutrition and ample rest allow for more rapid recovery.
Based upon these well known facts, it’s clear that you will require variable lengths of time for recovery from muscle group group to muscle group. It’ll be something close to this:
Days Of Recovery Required Following Workouts Of Different Levels Of Intensity Muscle Group
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“A” Workouts
“B” workouts
“C” Workouts
Legs
5
6
7
Upper Back
4
5
6
Lower Back
4
5
6
Chest
3
4
5
Shoulders
2
3
4
Biceps
2
3
4
Triceps
2
3
4
Calfs & Forearms
1
2
3
Abdominals Abdominal s
1
1
2
Your easy workouts are your “A” workouts. Your tough w orkouts are your “B” workouts. And the all-out, gut-busting, gut-busting, “killer” workouts are called “ C” workouts. Now, it’s fairly obvious obvious that you can’t do “C” workouts all the time. You’d burn out, out, you’d overtrain, and—most likely—you’d end up getting injured. They’re tough! So, according to scientific training practice, practice, you can balance our C’s with a few B’s and A’s. Like this....
Days Of Progressive Workouts Notice that we have twice as many many B’s as either A’s A’s or C’s. C’s. That’s a personal thing. thing. You may find that you can recover faster, so more frequent C workouts—or fewer A’s and B’s— are called for. Notice too that your progress progress is ever upward. As it should be.
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Or maybe you aren’t recovering enough in a specific body part between your C workouts, so you add an A or a B.
That’s OK. OK.
The precise precise pattern is something something only only personal personal
experience can show you. The ABC table shown here is a good starting starting place for you. you. You can adjust it to to fit your specific recuperative capabilities as you learn more about how your body responds to the schedule. You can read more about ABC ABC training training in articles at www.drsquat.com www.drsquat.com,, or in my book, Hardcore Bodybuilding: A Scientific Approach Approach.. Remember, each body body part has its own unique unique recovery ability. ability. The secret of integrated integrated bodybuilding is to take advantage of all the safe and effective technologies that can assist you in your quest for muscle mass.
Weight Training Exercises For Bodybuilders Here are illustrations of some exercises commonly performed performed by bodybuilders. bodybuilders. Other exercises from which to choose are illustrated and described at www.drsquat.com www.drsquat.com..
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Alternate Dumbbell Curls (Biceps)
Crunchers (Abdominal (Abdominals) s)
Dumbbell Bench Presses (Pectorals)
Low Rows (Upper Back Muscles)
Concluding Comments This e-booklet is by no means the final word on conditioning and nutrition for bodybuilders! Each of us is unique in our training and nutritional needs, and no single diet or training program is going going to fit everyone’s needs. needs. But it is a great place to start, and the the sooner the better. If you you do nothing else, make the commitment commitment to begin! Remember this: this: the single single most important element of any diet or training plan is CONSISTENCY! If you feel that your specific needs are not being addressed in this brief primer, you are invited to join us at the drsquat.com drsquat.com Q&A forum. Many of your questions questions will be answered there.
Alternatively,, feel free to contact us Alternatively us at
[email protected] for an inexpensive
detailed analysis of your training and nutritional needs.
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Copyright © 2001 Fred Hatfield. All rights reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, distributing, or by any information storage or retrieval system, without permission in writing from the author. Inquiries should be addressed to DrSquat.com DrSquat.com Webmaster, 419C Concord Street, Street, Havre de Grace, MD 21078, USA. If you would like to offer these e-booklets on your site please contact DrSquat.com Webmaster at the address above or via e-mail at
[email protected] For complete information on all Dr. Squat’s e-booklets, products, programs and more valuable information available to help you get stronger, faster, and healthier, lose fat or train for your sport, visit drsquat.com drsquat.com..
Copyright © 2001
