Bodybuilding: History, Evolution, and Practice

Michael Demb
Nov 6
4 min read

Introduction: What Is Bodybuilding?

Bodybuilding is both a sport and an art form centered around developing the human physique to its highest potential. Unlike casual fitness, bodybuilding emphasizes muscular size, symmetry, proportion, and definition. For many enthusiasts, including millions worldwide, the gym is not only a training ground but a passion and lifestyle.

While some debate whether bodybuilding is a sport, it involves strict discipline, competition, and global federations such as the IFBB (International Federation of Bodybuilding and Fitness). The most prestigious competition is the Mr. Olympia, founded in 1965, which crowns the top bodybuilder in the world.

Origins of Bodybuilding

Early bodybuilding roots trace back to the late 19th and early 20th centuries, when strongmen performed in circuses and vaudeville shows. They lifted odd objects and heavy weights as entertainment.
Eugen Sandow (1867–1925), often called the father of modern bodybuilding, was one of the first to popularize posing routines, showing off his physique as an art rather than just a feat of strength.
In these early days, muscular men were often seen as “freak show” acts, but gradually bodybuilding evolved into a legitimate pursuit.

The Eras of Bodybuilding

Bronze Era (Pre-1950s)

Bodybuilding was still linked with circus acts and physical culture.
The sport began separating itself from strongman traditions.

Golden Era (1960s–1980s)

This was the time of Arnold Schwarzenegger, Franco Columbu, Frank Zane, and Sergio Oliva.
Arnold, in particular, became the sport’s ambassador, not only through competition but also through the documentary Pumping Iron (1977), which introduced bodybuilding to mainstream culture.
Frank Zane embodied aesthetics: narrow waist, broad shoulders, and perfect proportions. His physique inspired today’s Classic Physique division.

Mass Monster Era (1990s–2000s)

Dorian Yates ushered in the age of the “mass monsters.”
He was the first Mr. Olympia to step on stage at over 250 pounds, with extreme muscularity and conditioning (very low body fat, deeply striated muscles).
Ronnie Coleman, an 8-time Mr. Olympia, pushed the mass monster ideal further, competing around 285–300 pounds on stage with unmatched density.
Jay Cutler emerged as Coleman’s great rival, winning 4 Olympias himself.

Modern Era (2010s–present)

Champions included Phil Heath (7-time Mr. Olympia), known as “The Gift” for his 3D muscle fullness, and Kai Greene, a fan favorite with a dramatic life story and artistic posing style.
Big Ramy (Mamdouh Elssbiay) won Mr. Olympia in 2020 and 2021, showcasing huge mass but also working to maintain a smaller waistline.
Current stars like Nick Walker, Samson Dauda, and Derek Lunsford represent today’s trend: massive physiques over 300 lbs, but still striving for aesthetics.
In parallel, Chris Bumstead dominates the Classic Physique division, winning six consecutive titles (2019–2024) with a Zane-like waist-to-shoulder ratio.

Competition Categories

Bodybuilding today includes several divisions:

Open Bodybuilding – no weight limits, focuses on maximum size, symmetry, and conditioning.
Classic Physique – inspired by Arnold and Zane; athletes must meet weight-to-height restrictions. Emphasizes aesthetics and proportions.
Men’s Physique – “beach body” look; competitors wear board shorts, with emphasis on shoulders, chest, abs, and waistline, rather than legs.
212 Division – limited to 212 lbs; designed for shorter athletes who cannot compete against 300-lb mass monsters.

Judging Criteria in Bodybuilding Competitions

Judges evaluate athletes on:

Mass: overall muscle size.
Symmetry & Proportion: balance between upper and lower body, left and right sides.
Conditioning: level of muscle definition, striations, and vascularity (very low body fat, often 3–5%).
Presentation: posing, stage presence, and ability to highlight strengths while hiding weaknesses.

Common poses include:

Front Double Biceps
Side Chest
Back Double Biceps
Abdominals and Thighs
Most Muscular

The Art and Science of Preparation

Training

Heavy resistance training is the foundation: progressive overload, compound lifts, and isolation exercises.
Focus on all body parts, including legs, which earlier generations sometimes neglected.

Diet & Nutrition

High protein intake to support muscle growth (chicken, beef, fish, eggs, protein powders).
Controlled carbohydrates and fats for energy and hormone health.
Pre-competition diet involves cutting carbs and water to maximize muscle definition.

Contest Prep Challenges

Athletes manipulate water, sodium, and carbohydrate intake in the final days to appear fuller and leaner.
“Carb-loading” before stage fills the muscles, but timing is critical—mistakes can lead to a flat or bloated look.
Many athletes report extreme exhaustion, cramps, and even fainting during competition prep.

Enhancements and Controversies

Steroid Use

Open bodybuilding at the elite level is not drug-tested.
Athletes often use anabolic steroids (e.g., testosterone enanthate), growth hormone, and other substances to achieve mass far beyond natural limits.
Side effects include hormonal shutdown, organ stress, cardiovascular risks, and infertility.

Natural Bodybuilding

There are federations that test for banned substances, but physiques are significantly smaller compared to the IFBB pro level.
Naturally, the body has a limit to how much lean muscle it can sustain.

Risks and Lifestyle Realities

Many bodybuilders face long-term health issues: heart strain, kidney and liver damage, and hormonal imbalance.
Some pursue the sport recklessly with party lifestyles (drugs, alcohol), which compounds risks.
However, with responsible training, medical supervision, and balanced goals, bodybuilding can support long-term health and fitness.
Icons like Arnold still train daily into their 70s, proving that bodybuilding can be lifelong if practiced smartly.

Anecdotes and Culture

Famous moments include Jay Cutler’s “quad stomp” pose, which electrified fans.
“Pumping Iron” showed the psychological and charismatic side of bodybuilding, making athletes into celebrities.
Sponsorships and supplement companies today drive much of the bodybuilding economy.

Conclusion

Bodybuilding is more than building muscle—it is about discipline, art, science, and showmanship. From the circus strongmen of the 19th century to the mass monsters of today, bodybuilding has continually evolved.

It teaches us about human potential, but also warns of excess. Whether pursuing it naturally or enhanced, bodybuilding requires extreme dedication—not only in the gym, but also in diet, recovery, and mindset.