Bodybuilding

I have kept going to jam since I came here in Singapore. But I am not pleased with my muscles now. One reason may lead to this result is that I have not spend sufficient time on this. And I know this is a long journey and I must have perseverance. Just like the professional body builder, Jiang Haiyuan, once said, “Bodybuilding is not like making instant noodle.” No one can be Mr. Olympia after training for only several months. Apart from this reason, I did not gain enough knowledge about bodybuilding is another major problem. Hence, I want to share some information about bodybuilding with my classmates.
Bodybuilders use three main strategies to maximize muscle hypertrophy:
Strength training through weights or elastic/hydraulic resistance
Specialized nutrition, incorporating extra protein and supplements where necessary
Adequate rest, including sleep and recuperation between workouts
Protein

Protein milkshakes, made from protein powder (center) and milk (left), are a common bodybuilding supplement.
Protein is probably one of the most important parts of the diet for the bodybuilder to consider. Functional proteins such as motor proteins which include myosin, kinesin, and dynein generate the forces exerted by contracting muscles. Current advice says that bodybuilders should consume 25-30% of protein per total calorie intake to further their goal of maintaining and improving their body composition.[11] This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight is ideal, some suggesting that less is sufficient, while others recommending 1.5, 2, or more.[12][13][14][15] It is believed that protein needs to be consumed frequently throughout the day, especially during/after a workout, and before sleep.[16] There is also some debate concerning the best type of protein to take. Chicken, beef, pork, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans and lentils. Casein or whey are often used to supplement the diet with additional protein. Whey protein is the type of protein contained in many popular brands of protein supplements, and is preferred by many bodybuilders because of its high Biological Value (BV) and quick absorption rates. Bodybuilders usually require higher quality protein with a high BV rather than relying on protein such as soy, which is often avoided due to its claimed estrogenic properties.[17] Still, some nutrition experts believe that soy, flax seeds and many other plants that contain the weak estrogen-like compounds or phytoestrogens can be used beneficially as phytoestrogens compete with this hormone for receptor sites in the male body and can block its actions. This can also include some inhibition of pituitary functions while stimulating the P450 system (the system that eliminates chemicals, hormones, drugs and metabolic waste product from the body) in the liver to more actively process and excrete excess estrogen.[18][19] Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis
Rest
Although muscle stimulation occurs in the gym lifting weights, muscle growth occurs afterward during rest. Without adequate rest and sleep, muscles do not have an opportunity to recover and build. About eight hours of sleep a night is desirable for the bodybuilder to be refreshed, although this varies from person to person. Additionally, many athletes find a daytime nap further increases their body's ability to build muscle. Some bodybuilders take several naps per day, during peak anabolic phases.
http://en.wikipedia.org/wiki/Bodybuilding