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 to weight loss, fitness and sports training. When someone makes the
commitment to train, and then seeks information on how to begin, they are almost always
overwhelmed and confused. Thats why I made the decision to launch drsquat.com several
years ago. I maintain my sincere hope that my teaching, writing and the 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. Unfortunately, there has to be a nominal
charge for these booklets, just to cover my production costs. I have written scores so far,
and the work continues. To date, almost every sport and fitness activity on earth is listed at
drsquat.com. If your sport or activity is not listed let us know! The missing e-booklet will
be available within a week. Guaranteed!

This bodybuilding e-booklet contains information vital to improving anyones physique.

Certainly, given any level of genetic predisposition, a scientific bodybuilder will make better
gains in muscularity. Certainly, careful attention to ones eating habits and the prudent use
of state-of-the-art nutritional supplements is going to improve anyones energy level, their
ability to focus and their recovery capabilities. Just as certainly, your level of 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 University when they presented him the 1991 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 world-
ranked and professional athletes as well as sports governing bodies and professional
sports teams worldwide.

Disclaimer
This e-booklet is informational only. The data and 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. The publisher of this e-booklet makes no warranties, expressed or
implied, regarding the currency, completeness or scientific accuracy of this information, nor
does it warrant the fitness of the information for any particular purpose. The information is
not intended for use in connection with the sale of any product. Any claims or
presentations regarding any specific products or brand names are strictly the responsibility
of the product owners or manufacturers. This summary of information from unpublished
sources, books, research journals and articles is not intended to replace the advice or
attention of health care professionals. It is not intended to direct their behavior or replace
their independent professional judgment. If you have a problem with your 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, or by any
information storage or retrieval system, without permission in writing from the author. Inquiries should be
addressed to DrSquat.com Webmaster, 419C Concord 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. Squats 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.

SCIENTIFIC BODYBUILDING
Fred Hatfield, Ph.D.

Copyright 2001
 Feel free to print out the pages of your e-book. The information is copyrighted, so
you can't share the information without getting our permission first, but you may
keep it for your own use.

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 energy output is anaerobic. Without oxygen. Lifting weights
for anywhere from 5 to as many as 30-40 repetitions doesnt take more than a few seconds
to up to a minute or so. Easily accomplished without having to operate aerobically, right?
Wrong! Its 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, remember, is the point at which you cannot go on unless
oxygen is introduced. Since the weights youre lifting are heavy, your effort fails long
before that. Its totally exhausting.

Muscles grow if you stress them. In bodybuilding, your aim is to make them grow as big as
possible. So, you have to apply adaptive stress to as many of your muscle cells as
possible, and as many of each cells elements as possible. This calls for training variation.
You have to do high reps, low reps, light weights, heavy weights, fast movements, slow
movements, and everything in between. Always, howeverregardless of the number of
reps you must performthe weight youre 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 diversity of energy output demands careful nutritional support. Here is a
list of factors to consider when youre matching your nutrition to your training needs:
You must have high quality protein several times a day (eat every 2-3 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
sugarcalled glycogenstored 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 cant be used for your energy needs;
Endurance athletes (whose energy is manufactured through oxidation) can get away
with eating more fat because they spend a lot of time in the aerobic pathway of
muscle energetics, which uses fat. But even endurance athletes should keep the fat
calories down a bit if they are training aerobicallywith oxygenfor under a half
hour. Remember, fat isnt used for energy until after about 20-30 minutes of aerobic
activity. Until then, energy comes from the athletes stores of muscle glycogen.
A carefully measured supply of high quality carbohydrates several times throughout
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 doesnt wane, and to ensure that lean tissue isnt
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 withoutrepeatWITHOUT putting on any fat! So, you must always remain in
positive calorie balance. That means that you must eat MORE than your body needs in
order to grow.

That final fact alone makes nutrition for bodybuilders as critical as the training itself
perhaps even more critical. You MUST do it right! For athletes in other sports, nutrition is
important, but for you, eat wrong even a little too often and youll NEVER succeed. Most
importantly, dont be in a hurry to put on muscle! It takes YEARS to become a great
bodybuilder. Rush the process, and youll get big all right, but youll 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
obliged to do aerobics it too
fat (off-season only)
Pre-competition training 80 10 10
(Final week)
On-stage competition 50 50 0

The energy demands of bodybuilding must be replicated in training. And, your nutritional
intake (both diet and supplements) should 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 building. On the other hand, 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 table below. It shows how to manipulate your calorie
sources to match the energy demands of your event. The table below provides 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 to continue slow muscle growth during
the off-season, for example, youd 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 by the 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.

Here are some other important considerations on dieting for bodybuilders:

Carbohydrates provide the major energy source for short-term training and
competition. Complex carbohydrates provide for the best source of glycogen
because they are the ones that most effectively refill the glycogen stores in your
muscles and liver. In addition these carbohydrates elevate 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 fatigue will be experienced. If you fail to refill 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 similar athletes
to have adequate carbohydrates in their diet along with protein.

Prior to your training sessions or competition, it is wise to consume foods with a

low glycemic index for sustained blood sugar levels. This allows you to train 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 anaerobic activity on a regular basis. Through intense training you
stimulate increased storage of muscle and liver glycogen. This permits additional
levels of energy for greater workloads.

Copyright 2001
 2. Consume five meals each day. This will keep your blood sugar levels stable
throughout your day, and allow your muscles to have available protein whenever
they need it.

3. Do not consume large amounts of fat. Large 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 1 or 2 hours before your activity. This practice
provides for sustained blood sugar levels.
5. Consume adequate amounts of water. Not only does this reduce your chances of
dehydration but also for every gram of glycogen that is stored within your muscle,
three grams of water is stored along with it. And being dehydrated can mean
weaker muscle contractions.
6. So as not to become deficient in any nutrients lost due to sweating or training itself,
a multi-vitamin/mineral is highly recommended.
7. It is important to realize that not all athletes react the same to food consumption
during training or competition. You must know how your body reacts to various
foods before you reach competition.

Supplementing Your Diet

By far more important than any known nutritional supplements to your bodybuilding
career are the micro- and macronutrientsreal food. Still more important yet is that you
learn how to integrate all of the technologies available to you in your quest of peak
performance. That most certainly should include
the following supplements:

Antioxidants (ProPowers Recovery Nutrients) -- Substances that protect against free-

radicals, 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 ailments and diseases normally associated with 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 acid (NDGA from chaparral), glutathione, and others.

Branched chain amino acids (ProPowers BCAAs) -- Leucine, isoleucine and valine
comprise an overwhelming majority of the aminos your body needs for more rapid and
complete recovery, repair and growth resulting from adaptive exercise stress. They
must be taken in the right ratio (2:1:1 respectively).

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 L-glutamine (ProPowers L-Glutamine) -- Lymphocytes and other white 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 strenuous exercise. In 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 of amino acid breakdown.

Creatine Monohydrate (ProPowers 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 the gut wall and into the bloodstream intact, and
upon entering the muscle cells, is converted into creatine phosphate (CP).

Training Tips For Bodybuilding

One thing thats often overlooked is that you cant ALWAYS train hard! You have to
balance periods of high intensity training with periods of low intensity training. Each of
your muscles requires a different length of rest time between workouts. Your larger
muscles need longer recovery time than your smaller ones; short workouts are easier to
recover from than long workouts; and, your fast-twitch musclesthe ones that give you
explosivenesstake longer to recover than your slow-twitch musclesthe ones you use
for endurance. Heres a list of recovery 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 movements than from fast movements
You recover faster from low intensity 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 and ample rest allow for more rapid recovery.

Based upon these well known facts, its clear that you will require variable lengths of time
for recovery from muscle group to muscle group. Itll be something close to this:

Days Of Recovery Required Following Workouts

Of Different Levels Of Intensity
Muscle Group A Workouts B workouts C Workouts

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 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 1 1 2

Your easy workouts are your A workouts. Your tough workouts are your B workouts.
And the all-out, gut-busting, killer workouts are called C workouts.
Now, its fairly obvious that you cant do C workouts all the time. Youd burn out, youd
overtrain, andmost likelyyoud end up getting injured. Theyre tough! So, according to
scientific training practice, you can balance our Cs with a few Bs and As. Like this....

Days Of Progressive Workouts

Notice that we have twice as many Bs as either As or Cs. Thats a personal thing. You
may find that you can recover faster, so more frequent C workoutsor fewer As and Bs
are called for. Notice too that your progress is ever upward. As it should be.

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Or maybe you arent recovering enough in a specific body part between your C workouts,
so you add an A or a B. Thats OK. The precise pattern is something only personal
experience can show you.

The ABC table shown here is a good starting place for you. You can adjust it to fit your
specific recuperative capabilities as you learn more about how your body responds to the
schedule. You can read more about ABC training in articles at www.drsquat.com, or in my
book, Hardcore Bodybuilding: A Scientific Approach.

Remember, each body part has its own unique recovery ability. The secret of 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 by bodybuilders. Other
exercises from which to choose are illustrated and described at www.drsquat.com.

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Alternate Dumbbell Curls Dumbbell Bench Presses
(Biceps) (Pectorals)

Crunchers (Abdominals) 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 to fit everyones needs. But it is a great place to start, and the sooner the
better. If you do nothing else, make the commitment to begin! Remember this: the 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 Q&A forum. Many of your questions will be answered
there. Alternatively, feel free to contact us at [email protected] for an inexpensive
detailed analysis of your training and nutritional needs.

Copyright 2001
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, or by any
information storage or retrieval system, without permission in writing from the author. Inquiries should be
addressed to DrSquat.com Webmaster, 419C Concord 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. Squats 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.

Copyright 2001