Arnold Schwarzenegger, a seven-time Mr. Olympia and four-time Mr. Universe winner, said, “Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.”
According to an article from Gitnux.com, bodybuilders consume one to two gallons of water and 20-30 grams of essential amino acids per day to support each muscle group, and the average amount of sleep is seven to nine hours per night while they lift 70-85% of their one-rep max and have an average resting heart rate of 40-60 beats per minute.
Cole and Kristen Franklin shared their journey into the sport as Cole, a nurse at Athens Hospital, prepared for his first competition, and Kristen, a lifestyle coach, prepared for her second.
“I was intrigued by my co-worker going through a bodybuilding prep and the discipline it took,” Kristen said. “It motivated me to see what was under the fat on my body. That’s when I made the jump into prep and fell in love with the discipline and helping others in the sport.”
At the core of bodybuilding is a commitment to physical and mental self-improvement.
“My favorite part of bodybuilding is growth,” Kristen said. “There’s always something you are striving for, and bodybuilding mentally challenges you to push yourself. I wake up every morning excited to do better than the day before. It’s an amazing mental and physical journey.”
Bodybuilding consists of rigorous posing practice, high-intensity workouts to maintain muscle mass and a calorie-deficient diet for losing body fat.
In an article from Andreas Abelsson from Strengthlog.com, she found bodybuilders work out five to six days per week, with 95% performing four to five exercises per muscle group and three to six sets per exercise during the off-season.
Angelo Velasco, a freshman studying nutrition, is preparing for the next body-building season.
“Every set is high intensity, taken to failure or post-failure at as heavy as possible, with some drop sets added in… I usually stay between an eight to twelve rep range,” he said.
Abelsson later mentions the daily diet of bodybuilders, finding that male bodybuilders consume between 2,390 and 3,824 calories, while female bodybuilders consume between 1,195 and 2,509 calories. Their protein consumption is around 50% of their daily calorie intake, which is three to five times higher than that of the average adult.
“Right now I’m in contest prep, so I’m eating around 2,700 calories per day – 173 grams of carbohydrates, 267 grams of protein and 100 grams of fats – spread over five meals,” Velasco said.
Performance-enhancing drugs help many bodybuilders' muscle mass grow faster, and although they may help achieve a desired physique, there are downsides to PED use, such as changes to hormone/testosterone levels.
“A lot of women are put on things they shouldn’t be or in doses that are too high, and their hormones go completely out of whack,” Cole said. “PEDs aren’t recreational. They come with risks to testosterone levels and hormone balance."
According to the National Health Service of the U.K., possible side effects of anabolic steroids include, but are not limited to: infertility, increased risk of prostate cancer, erectile dysfunction, hair loss, stomach pain, problems with periods, liver/kidney failure, high cholesterol and blood clots.
Many bodybuilders experience post-show blues and have body image concerns after a competition due to the immense amount of work and training that goes into preparation.
“You’re on a high for 20 weeks, then after the show happens, your emotions are all over the place,” Kristen said. “A lot of people gain the weight back and fall into a dark place because they don’t like what they see in the mirror … I 100% went through it, but I wouldn’t change it for the world because it helped me find the most disciplined version of myself is the most loved version of myself.”
Bodybuilding comes with advantages and challenges. For some Athens locals, this sport brings with it the most gratifying feeling.
“When you go to a bodybuilding show, you’ll see athletes ranging from 18-year-olds to 55-year-old men and women, all doing it for the love of the sport and lifestyle,” Cole said. “The stories and the wholesome people you meet are always inspiring and we are all connected.”
Bodybuilding allows for all ages to participate; unlike other professional sports, where there’s a ceiling to when and how long you can compete, bodybuilding welcomes all ages and diverse backgrounds.
“There’s always someone out there who knows more than you and has more experience,” Velasco said. “Be open to learning about training, diet and new techniques.”
