Pump, Endurance, and the Rise of Science on Stage

Author: IFBB PRO COACH CAN ÜNALTrainer of athletes competing in international contests. Specialized in performance protocols, contest prep strategies, and stage-oriented supplement usage for IFBB PRO athletes.

INTRODUCTION

An IFBB PRO athlete’s training performance is not just defined by sweat in the gym—but by the biochemical systems that optimize that sweat.Unshakable endurance in training, a 20-second solid pose without tremor, and muscles that look like they're “about to burst” on stage…

These outcomes don’t arise from random pre-workouts but from scientifically structured supplement protocols.In this article, I’ll share the science, timing, and contest-specific strategies behind Beta-Alanine and Citrulline Malate, directly from IFBB PRO performance practices.

1. Beta-Alanine: Resistance to Muscle Acidosis

Purpose:

• Delay lactic acid fatigue

• Increase pose duration

• Maintain form during high-volume sets

Scientific Basis:Beta-alanine increases carnosine levels in the muscle. Carnosine buffers the acidic environment that builds during training, allowing muscles to perform longer under intensity.Especially effective during drop sets, supersets, isometric holds, and posing drills.

Usage Protocol:

Phase	Daily Dosage	Method	Goal
Off-Season	4g	2x2 split	Support muscular development
Contest Prep	6g	3x2 split	Enhance posing endurance, delay burn
Peak Week	2–3g	Pre-pump-up	Enhance surface vascularity

Note: May cause tingling (paresthesia) in some athletes, which is normal and indicates activity. For those with digestive sensitivity, start with smaller doses.

2. Citrulline Malate: Blow Up the Veins, Inflate the Muscle

Purpose:

• Achieve maximum pump

• Enhance blood flow

• Boost workout efficiency

• Induce cell swelling sensation

Scientific Basis:Citrulline increases nitric oxide (NO) production more efficiently than arginine. This leads to vasodilation, increased oxygen/nutrient delivery, and enhanced muscular endurance.The malate form also supports ATP production, further increasing physical output.

Usage Protocol:

Phase	Daily Dosage	Timing	Stack With
All Phases	6–8g	45 min pre-workout	Creatine, Beta-Alanine
Peak Week	4g	Pump-up moment	Glycerol + trace salt

Note: Works best on an empty stomach with adequate hydration. The glycerol + salt combo during pre-contest enhances muscle fullness before stage.

3. Beta-Alanine + Citrulline Combo: A Power Stack That Hits Hard

Using both compounds together boosts not only training performance but neuromuscular control during posing.

Stack Plan:

Morning:

• 2g Beta-Alanine

45 Min Before Training:

• 4g Beta-Alanine

• 8g Citrulline Malate

• 5g Creatine

• 1g Salt (low-sodium source)

Post-Workout:

• Electrolytes + Glutamine

Benefits:

Longer sets

Fuller muscle appearance

Delayed fatigue

Stable posing (no shaking)

Faster recovery

A Glimpse Into IFBB PRO Stage Protocol – Contest Day Routine

Stage Morning:

• Light carb breakfast

• 2g Beta-Alanine + 4g Citrulline + glycerol + 1 tsp salt

• 30 min later: band-based pump-up routine

• Final 10 minutes: nitrate shot if available

• Water intake reduced; sodium balanced

Professional Insight:“Posing without beta-alanine is like sprinting in rubber shoes. Stepping on stage without citrulline is like performing without spotlight.”— IFBB PRO COACH CAN ÜNAL

CONCLUSION: Smart Use of Supplements Wins Stages

At the IFBB PRO level, Beta-Alanine and Citrulline are not just supplements—they are stage-ready strategies.Using them in scientific dosages, with the right stacking and timing, brings visible improvements in muscular endurance, pump, and posing ability.

If you want your athlete to stand out on stage, don't rely on random supplement choices—build your protocol on mechanisms and science.

BUFFET SYSTEM & NO BOOST: The Real Power Behind Peak Physique Performance

Author: IFBB PRO COACH CAN ÜNALTrainer of international stage athletes. Specializing in muscle activation, metabolic flexibility, and science-driven stage performance protocols.

Instagram: @vucut.hocasiWeb: www.ifbbprocoach.comMail: canunal@ifbbprocoach.com

INTRODUCTION: Systems That Shape Performance and Appearance Together

Bodybuilding is no longer just about building muscle mass.Today, an IFBB PRO athlete’s success depends on training efficiency, recovery speed, muscle fullness, and oxygen transport during posing.

This is where two major systems take the spotlight:

• Buffet System (Metabolic Flexibility)

• NO Boosting (Nitric Oxide for Pump & Nutrient Delivery)

Let’s break down both systems and see how their synergy transforms a physique.

1. BUFFET SYSTEM: Open-Energy Access for Muscles

Definition:The Buffet System refers to the body’s ability to utilize multiple energy systems simultaneously or sequentially—like choosing from an open buffet. Take what’s needed, when it’s needed.

Main Energy Systems:

• ATP-CP (Phosphagen): Explosive strength

• Glycolytic: Mid-duration energy (high-rep sets)

• Oxidative: Long-duration endurance

• Buffering System: (Beta-Alanine based) counters lactic acid fatigue

Why It Matters:

Delays early fatigue in drop sets

Speeds up recovery in high-volume training

Supports oxygen recovery during posing

Practical Example – IFBB PRO Classic Physique:A Classic Physique athlete training twice a day with added posing practice can support all energy systems using:

• 3g Beta-Alanine in the morning

• 4g Citrulline + 5g Creatine + 100mg caffeine in the afternoon

NO BOOSTING: Pump, Oxygen & Muscle Volume in Harmony

Definition:Nitric Oxide (NO) is a molecule that dilates blood vessels, increasing the flow of blood, oxygen, nutrients, and supplements to the muscle.

Benefits:

Fuller, denser muscle appearance

Enhances nutrient transport during pump

Aids creatine and glucose uptake

Maintains muscle fullness during posing

Scientific Note:Studies show that NO levels rise by over 20% within 30–60 minutes after taking Citrulline Malate.

Combined Effect: Buffet + NO = Performance + Aesthetics

Why Combine Them?

• Buffet System delays fatigue

• NO System enhances visual impact

• Together = stronger performance + better stage presentation

Sample Protocol:

Time	Supplement Stack	Purpose
Morning	2g Beta-Alanine	Daily carnosine loading
Pre-Workout	6g Citrulline + 4g Beta-Alanine + 5g Creatine + 300ml water + 1g salt	Pump, endurance, nutrient shuttling
Pre-Pump-Up	3g Citrulline + 50ml nitrate juice + resistance band	Max vascularity and fullness before stepping out

Stage-Level Insight:“The buffet system controls how your muscles perform, the NO system determines how they look. Athletes who master both dominate not only in training—but also under the spotlight.”— IFBB PRO COACH CAN ÜNAL

FINAL WORD

If you want endless energy during workouts, rock-solid muscle during posing, and a radiant, full look on stage, you must understand not just how hard you train—but how your body’s systems support it.

The Buffet System gives you metabolic flexibility and endurance.The NO Boost gives you fullness, vascularity, and a visual edge.Combine them wisely—and you won’t just train like a PRO, you’ll look like one.