The Science of Bodybuilding, Explained

A lot of bodybuilding practices are based on myths and could hinder performance, scientists explain. 

While we may associate bodybuilding culture with Eugene Sandow and the late 19th century, the idea of an ideal muscular body originates from ancient Egyptian and Greek societies. Long before scientists could explain to people what practices they should follow to bulk up, the first "bodybuilders" would use rudimentary weights made of heavy stones to overcome the challenges of daily life. Of course, back in those times, the ultimate goal of having a muscular body wasn't to display it for entertainment purposes; that shift started toward the end of the 19th century, with the popularization of professional "strongmen" who lifted heavy animals and pushed carts to the amazement of the crowds.

Things have changed a lot since then, mostly for the better. Bodybuilding is no longer a male-exclusive sport, and there are many regulations in place that make it safer for those involved. However, one of the biggest problems in this sport is that many bodybuilders still base their diets and exercise routines on outdated information, which can affect both their physical and mental health. Contrary to popular belief, building muscle mass is a highly scientific process, and following proven methods is crucial for anyone who wants to achieve peak performance without compromising their health in the process.

You can have just as much progress by lifting smaller weights.

The heavier the weight, the better, right? Well, not really. Although this belief has been ingrained in the minds of amateur bodybuilders for decades, research actually points out that weight and success aren't directly proportional. According to a study published in the Journal of Applied Physiology, "training with high or low loads (mass per repetition) resulted in similar muscle hypertrophy and strength improvements" in subjects who followed the unilateral resistance training (RT) model. In other words, people were able to put on as much mass by lifting small weights. The study, which was carried out by researchers at McMaster University in Hamilton, Ontario, also revealed that it makes no difference whether people use different types of weights, such as plates, bumpers, or dumbbells.

However, what did make a difference was the number of reps. So, you can still achieve your goals if you start slow, as long as you exercise your muscles until you're too tired to carry on. Spacing out your training also helps because precise exercises that target only one muscle category favor muscle hypertrophy and are more effective than full-body workouts.

Rest and nutrients are crucial.

So, if you want to build muscle, you don't need a fully stocked gym with ten different types of weights, nor do you need the heaviest weights. And yet, many bodybuilders fail to achieve their goals despite spending the equivalent of a full-time job at the gym and adding more and more reps to their routine. What are they doing wrong?

Not resting and having a bad diet are the usual suspects. After you've fatigued your muscles to the point of failure and added more reps, the body needs to recover and rebuild itself by consuming nutrients. So, on the one hand, you need enough calories. On the other hand, you need to spend a lot of time on meal planning and meal preparation because, yes, the nutritional requirements of a professional bodybuilder are very precise. Unless you're overweight, you should increase your average daily calorie intake by about 15%, and include plenty of protein, whole grains, beans, nuts, seeds, and lean meats in your diet. The human body needs fuel to get there, and if you have intense workouts without giving it the right nutrients, not only can you miss your objectives, but also risk your health in the process. Of course, the exact diet you should be following depends on your goals, which is why professional bodybuilders work with certified sports nutritionists for personalized dietary and lifestyle advice.

And speaking of lifestyle, it's also essential for bodybuilders to get plenty of rest. Otherwise, muscle fatigue won't yield any results.

According to a 2011 study on the effects of sleep deprivation on muscle gains and muscle recovery, people who slept for only 5.5 hours had 60% less muscle mass, while those who slept for 8.5 slept hours every night had 40% more muscle mass at the end of the study. What's interesting to note is that these results were obtained while bodybuilders followed special calorie-regulated diets, which goes to show how much balance matters.  

You never really lose muscle memory.

The term "muscle memory" is frequently used in bodybuilding, but what does it mean really? In simple terms, muscle memory means that your muscles learn to do certain tasks with enough repetition, and even if you have a very long break, they'll "remember" those tasks even after taking a break for many years. As explained by Inside Bodybuilding, muscle loss can occur for many reasons, from taking a break due to injury or lack of interest to dieting, coming off steroids, and excessive cortisol levels.

When that happens, most bodybuilders feel let down and worry that they'll never achieve the same level of physical fitness. Fortunately, studies show the opposite. According to research published in the journal Frontiers, it's easier to reacquire muscle fitness after it was lost than it was to build it in the first place. That's because the nuclei, which are responsible for building and maintaining muscle fibers, aren't lost when you lose the muscle. Of course, the time it takes for the gains to return depends on several factors, including the amount of muscle you lost, your lifestyle, and your diet.