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Muscle Contraction or Signal Failure? Written by: IFBB PRO COACH CAN ÜNAL Prolonged and severe muscle cramps often carry critical physiological signals. Whether you're chasing peak performance or protecting long-term health, interpreting these signs accurately is essential. In this article, we delve into each root cause and mechanism, supported by scientific evidence. 1. Disruption in Neuromuscular Transmission Muscles don’t act independently; they respond to commands from the nervous system. If this communication line is compromised, involuntary and prolonged contractions—i.e., cramps—are inevitable. A) Hyperexcitable Neural Stimulus Under fatigue, stress, or overstimulation, the central nervous system may fire motor neurons uncontrollably, causing sustained contraction and difficulty in relaxation. B) Nocturnal Cramps Cramps during sleep are common, especially in older adults. They are linked to increased neuromuscular excitability during rest, where the inhibitory mechanisms of the nervous system become less effective. C) Motor Neuron Imbalance Certain neurological conditions disrupt the excitation-inhibition balance of motor neurons, leading to spontaneous and prolonged muscle contractions. 2. Electrolyte Imbalance Muscle function relies on the precise balance of ions such as Na⁺, K⁺, Ca²⁺, and Mg²⁺. These ions regulate membrane potential and neuromuscular transmission. A) Potassium (K⁺) Deficiency When potassium balance is disrupted, neuromuscular hyperexcitability occurs. Hypokalemia (K⁺ < 3.5 mmol/L) increases the risk of cramps and muscle weakness.🔗 Hypokalemia – Wikipedia B) Calcium and Magnesium Balance Calcium supports contraction, while magnesium enables relaxation. Magnesium deficiency compromises ATP production and decreases relaxation efficiency.🔗 Magnesium & Cramp – PMC A study in pregnant women found a significant correlation between low magnesium levels and cramping (p=0.000), while calcium and potassium showed no such association.🔗 ResearchGate Article C) Fluid-Electrolyte Depletion Intense training leads to excessive Na⁺ and Cl⁻ loss via sweat. If not replenished properly, interstitial pressure rises and motor nerves are compressed, increasing cramp susceptibility. 3. Overtraining and Muscular Fatigue Muscles, like neurons, require adequate recovery. When overused, their energy balance is disrupted, leading to spasms and cramping. A) Lactic Acid Accumulation During anaerobic metabolism, lactic acid builds up, lowering intramuscular pH and promoting involuntary contractions. B) Overloaded Type 2 Fibers Heavy resistance training recruits Type 2 fibers, which—when fatigued—impair neuromuscular feedback loops, resulting in spontaneous spasms. C) Glycogen Depletion and Recovery Failure Inadequate glycogen replenishment weakens neuromuscular signaling and prolongs contraction duration due to reduced ATP availability. 4. Insufficient Warm-Up and Lack of Stretching Muscles need time and movement to prepare for exertion. Without proper preparation, they become mechanically and neurologically vulnerable. A) Sudden Contraction in Cold Muscles Unwarmed muscles are less elastic and more prone to injury and spasm upon sudden exertion. B) Lack of Static Stretching Pre- and post-training static stretches stabilize muscle tone and reduce stretch reflexes, decreasing cramp incidence. C) Postural Imbalances and Asymmetry Uneven loading on muscle groups leads to localized stress, particularly in the lower back, glutes, and calves—frequent cramp zones. 5. Circulatory Deficiencies If oxygen and nutrients don’t adequately reach muscle cells, fatigue sets in rapidly, followed by cramping. A) Varicose Veins and Venous Insufficiency Poor circulation in the lower limbs results in oxygen-deficient muscle tissue, prolonging contraction and increasing cramp risk. B) Deep Vein Thrombosis (DVT) A clot impairs blood flow and may compress surrounding nerves, triggering involuntary contractions. C) Compartment Syndromes When fascial pressure increases, nerves and vessels become compressed, causing localized, prolonged cramps. 6. Medications and Systemic Disorders Certain medications and diseases can alter neuromuscular function or electrolyte balance, directly contributing to cramping. A) Diuretics, Statins, and Beta-Agonists These drug classes can cause electrolyte disturbances or impair nerve-muscle communication.🔗 Practical Neurology: Muscle Cramps B) Statins May cause microscopic damage to muscle fibers, lowering the cramp threshold. C) Hypothyroidism and Diabetic Neuropathy In hypothyroidism, slowed metabolism impacts muscle contraction cycles. In diabetes, nerve damage increases spontaneous cramping. Scientific Parameters & Reference Ranges Parameter Normal Range Relevance to Cramps Serum K⁺ 3.5–5.0 mmol/L <3.5: Hypokalemia → cramps, weakness Serum Mg²⁺ 0.70–1.10 mmol/L <0.70: Hypomagnesemia → spasm, ATP dysfunction Serum Ca²⁺ 8.5–10.5 mg/dL Imbalance impairs contraction/relaxation cycle Sweat Na⁺ Loss >2.3 g/hour (heavy loss) Risk factor for exercise-associated muscle cramps (EAMC) Suggested Scientific Sources 🔗 Evidence-Based Review: Cramps & Electrolytes – PMC 🔗 Cochrane Review on Magnesium for Muscle Cramps 🔗 Pregnancy Study: Mg-Cramps Relationship 🔗 Wikipedia: Hypokalemia 🔗 Practical Neurology on Drug-Induced Cramps Conclusion: A Cramp Is Not Just a Feeling — It's a Signal Prolonged cramps are not random; they are messages from your body demanding attention. Whether you're an athlete or sedentary, understanding these signs is key to optimizing performance and preserving health. Respect your muscles, and they will perform accordingly.

WHY AM I NOT GETTING A PUMP? Written by: IFBB PRO COACH CAN ÜNAL INTRODUCTION: IS THE PUMP JUST A FEELING OR A SIGNAL? That satisfying fullness in your muscles after a workout—commonly known as the “pump”—is often interpreted by athletes as a sign of a productive session. But scientifically, this sensation is more than just a psychological reward. It serves as a metabolic signal related to muscle growth.So what happens when you don’t feel the pump? What might be going wrong inside your body? Nutrition, daily routines, supplement or drug use, your training system, and hormonal balance all play critical roles. In this article, we’ll systematically examine the causes behind the absence of the pump, supported by scientific research. 1. WHAT IS THE PUMP AND HOW DOES IT OCCUR? The “pump” is a temporary swelling of muscle tissues caused by increased blood flow during resistance training. The physiological foundation lies in metabolic stress and intracellular fluid accumulation. During training, vasodilation occurs, increasing blood flow. At the same time, water retention inside the muscle fibers increases via osmotic pressure, expanding cell volume temporarily. References: Schoenfeld, B.J. (2013). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training , Journal of Strength and Conditioning Research. Loenneke et al. (2012). Blood Flow Restriction: Metabolic Accumulation and Muscle Hypertrophy , Strength and Conditioning Journal. 2. NUTRITIONAL FACTORS: ENERGY & ELECTROLYTE BALANCE 2.1 Caloric Deficiency The pump relies heavily on available energy. Low-calorie diets restrict glycogen storage in muscle tissue. Glycogen binds with water—approximately 2.7 grams of water per gram of glycogen. Thus, carbohydrate deficiency is directly linked to poor pump quality. 2.2 Water and Sodium Deficiency Hydration is critical for vascular volume and circulatory efficiency. You should consume around 35–45 ml of water per kilogram of body weight daily. Sodium is essential for maintaining intravascular fluid and osmotic balance. Its deficiency disrupts muscle signaling and vascular pressure. 3. TRAINING VARIABLES: VOLUME, INTENSITY, REPS 3.1 Low-Volume Training Low-rep, high-weight programs (e.g., powerlifting) generate mechanical tension but do little to produce a pump. For optimal pump, aim for 12–20 reps per set at 65–75% of your 1RM, with 30–90 seconds of rest between sets. 3.2 Lack of Mind-Muscle Connection Neuromuscular engagement is essential for achieving a pump. Conscious contraction and focused mental engagement with the working muscle dramatically improve the effect. 4. HORMONAL DYNAMICS & THE PUMP Elevated cortisol levels reduce insulin sensitivity and deplete glycogen stores. Meanwhile, anabolic hormones like testosterone, GH, and IGF‑1 enhance vasodilation. Sleep deprivation, chronic stress, and excessive caffeine intake can disrupt hormonal balance and impair pump capacity. Solutions: Aim for 7–9 hours of quality sleep per night Apply cortisol-reducing pre-workout techniques (e.g., deep breathing, meditation) 5. SUPPLEMENTS & PHARMACOLOGICAL INTERVENTIONS 5.1 Nitrate & Arginine-Based Pre-Workouts Supplements that boost nitric oxide (NO) levels—like arginine, citrulline malate, and agmatine sulfate—promote vasodilation and intensify the pump. 5.2 Creatine & Glycine Creatine increases intracellular water retention, directly enhancing the pump. Glycine supports vasodilation through nitric oxide pathways. 5.3 Anabolic Steroids Anabolic compounds can significantly amplify pump sensations by increasing water retention and vascular pressure. However, these come with serious risks: Estrogen-induced fluid retention Elevated blood pressure Hepatotoxicity and systemic organ stress Caution:  While anabolic steroids may seem like a shortcut to a stronger pump, their long-term damage far outweighs the temporary benefits. 6. LIFESTYLE FACTORS: ROUTINE, STRESS & TRAVEL Frequent travel, poor sleep hygiene, social alcohol consumption, and inadequate protein intake all negatively impact your pump. In your daily life: Maintain consistent sleep and wake times Use breathwork and mindfulness to manage stress Intermittent fasting protocols are generally not pump-friendly CONCLUSION Pump failure is rarely caused by a single factor. Training intensity, volume, nutrition, hydration, stress levels, sleep, and supplement routines all contribute. The pump is not the end goal but a valuable indicator. If you consistently struggle to achieve it, it may be a sign of a systemic imbalance requiring deeper analysis. About the Author IFBB PRO COACH CAN ÜNAL  is a seasoned bodybuilding coach with years of experience guiding both amateur and professional athletes. Specializing in training systems, pharmacological strategies, nutritional protocols, and stage readiness planning, Can Ünal is known for translating scientific theory into practical, stage-winning results.

Sport, Strength, and Morality: Shifting Balances Throughout History Written by: IFBB PRO COACH CAN ÜNAL Throughout history, humans have trained their bodies, become stronger, more resilient…But behind all these physical processes, one fundamental question has remained the same: “What are you using this strength for?” Today, let’s take a journey through time — exploring Islam, Ottoman culture, and modern Turkish society — to question how fitness, physical development, morality, and humility have evolved. The Balance of Body and Soul in Islam In Islam, the human being is a composite of both body and soul. The Quran frequently emphasizes the struggle with the nafs  (ego/self), which symbolizes the inner conflict between physical and spiritual urges. Islam not only values spiritual purity but also places great importance on physical well-being . When we look at the life of Prophet Muhammad (peace be upon him), this is clearly evident: He would walk long distances, ride horses, shoot arrows, wrestle, and swim. The hadith “A strong believer is better and more beloved to Allah than a weak believer” encourages physical strength. Cleanliness, hygiene, and caring for one’s body are considered acts of worship in Islam. The essential distinction here is this: In Islam, the body is a tool — not the goal. Building muscle, staying fit, and looking healthy are part of caring for the body entrusted by God. However, when the body becomes a tool for vanity, arrogance, or showing off — it no longer aligns with worship, but deviation. According to narrations, Caliph Umar (RA) once said, “If I see arrogance in a man’s walk or ostentation in his clothing, I keep my distance.”In Islam, true strength is not just about power but maintaining humility while being strong. Unfortunately, in today’s gyms, behaviors like grunting loudly, constantly checking oneself in the mirror, or mocking others are not about physical discipline — they are expressions of the inflated ego. Thus, Islam makes this distinction clear: Those who build their bodies with intention and humility are on a path of goodness. But those who glorify their bodies may be edging toward spiritual ruin. Sport and Discipline in the Ottoman Empire In the Ottoman civilization, sport was not just physical activity — it was also a moral and character education.  Young men engaged in physical training not just to build muscle but also to develop patience, loyalty, and obedience . Ottoman sports combined bodily training with spiritual refinement. For example, the Enderun School  — an elite institution that trained state leaders inside the palace — included sports like wrestling, archery, horsemanship, and spear throwing in its curriculum. But the aim was far beyond physical skill: Decision-making ability Humility Control over one’s strength The famed pehlivans  (Ottoman wrestlers) were not only physically strong — they were respected in society for their moral uprightness .They never stepped onto the mat without a prayer.They respected their opponents.And they celebrated victories not with arrogance, but with composure. In the Ottoman worldview, sport measured a person not by how fast they ran , but by how gracefully they behaved when they slowed down. Even ok meydanları  (archery fields), where physical training occurred, were also centers of moral education.  Young men learned etiquette, self-control, and the wisdom of elders — not just how to shoot a bow. So, what does the Ottoman approach to sports teach us today?Building muscle isn’t wrong. But losing balance while building  it is.Discipline is noble. But when it turns into arrogance, sport no longer builds character — it corrodes it. Today’s Reality: Muscle, but No Morality? Today, things have drastically shifted.Fitness and bodybuilding are no longer just about health. They’ve become tools for attention, validation, and image. In the age of social media, nudity, sexuality, and superficial appeal  have surpassed fitness itself. For many, sport is no longer a path of inner growth — it has become a tool to feed the ego. As a result, we’ve lost the balance we once had.Humility has been replaced by showmanship.Discipline by haste.Hard-earned gains by superficial shortcuts. Cultural and Moral Differences: Race, Religion, Sect, and Norms A vital point must be addressed here:Each society has different moral codes , religious interpretations , sectarian views , and cultural norms . In Western societies like the U.S., it is generally acceptable for fitness influencers, bikini athletes, and stage competitors to display their bodies or wear revealing clothing.It aligns with their secular, individualistic lifestyle. But in countries like Turkey or Iran, the situation is different.These societies are more conservative, traditional, and religiously grounded , so such public imagery is often seen as provocative, inappropriate, or immoral . It’s not just about clothing — it’s about the clash between intention and perception. And we must remember: No society holds a monopoly on truth. Each culture forms its values based on history, religion, and its social fabric.What is “normal” in one may be completely unacceptable in another.This isn’t a culture war — it’s a cultural reality. Ego, Arrogance, and Isolation: A Silent Collapse The discipline and respect inherent in sport are slowly being replaced by ego and arrogance. Many professional athletes, as their bodies grow and their social media following rises, become detached from society, unable to build sincere relationships , and eventually, deeply isolated. Arrogance acts like a silent poison — it breaks every warm bond around you. More and more, we see successful athletes becoming feared , unapproachable , and even alienated  in their own communities. And people begin whispering: “Strong body, but no love.”“Powerful, but alone.”“Aesthetic, but shallow.” Real strength isn’t just pressing 100 kilos. It ’s being powerful without needing validation.Succeeding without shouting.Advancing without becoming isolated. Dangerous Narratives: Experts and Religious Authorities A disturbing trend has emerged recently.Some doctors, dietitians, and media pundits are making statements like: “Exercise harms the heart.”“Muscle building shortens life.”“Too much training destroys the body.”“Fit people die younger.” These claims lack scientific grounding  and are often based on ideology or fear tactics. Worse, they’re discouraging society from exercising — normalizing a sedentary lifestyle. Even though the World Health Organization explicitly states that regular weekly physical activity is essential for all individuals. In parallel, some religious figures have also started sharing troubling opinions from the pulpit: “Handsome men will go to hell.”“Dressing well is forbidden.”“Muscle equals vanity.”“Caring for beauty is a sin.” These statements are not rooted in sacred texts, but in personal bias and cultural prejudice. In Islam, aesthetic is not forbidden  — intention is what matters.Islam encourages cleanliness, health, and presentability. So the problem isn’t being fit or looking good. It ’s about why and how we pursue these goals. So, What’s the Solution? The solution is simple — but profound: Let’s not forget our intention  when training. Let’s take care of our bodies from within , not just on the outside. Let’s build muscles without neglecting our spirit. Let’s follow the path of benefit, not vanity  — of humility, not ego. True strength isn’t pressing 100 kilos —It’s carrying that power silently, humbly, and for the good of others. Final Words Sport is a mirror. It shows what you seek.If you want to find yourself, it will discipline you. If you want to be seen, it will consume you. We need to restore that sacred balance  passed down from Ottoman heritage.Because our bodies and souls carry the legacy of these lands. Before our muscles, our intentions must be visible. Before our strength, our character must speak.True sport, and true respect — begin right here.

Yazan:  IFBB PRO COACH CAN ÜNAL After the Show: Is Backstage Feedback Possible from Judges in IFBB Pro League & NPC? Introduction Competition day in professional bodybuilding events is both thrilling and a culmination of immense effort. Yet, when athletes step off the stage, one question frequently arises: “Can I get feedback from the judges?”  In IFBB Pro League, NPC Pro Qualifier, and other major competitions, this topic comes up often. Can an athlete approach a judge in backstage immediately after the show? When and how is feedback officially given? In this article, we explore real-world practices and official protocols—with a clear roadmap tailored for your needs. Rules for Judges & Backstage Access in IFBB Pro League, Pro Shows, and NPC Events During the show , judges remain onstage to score and evaluate performances. They are not allowed backstage  or to initiate contact with athletes while the show is ongoing. This preserves impartiality, performance flow, and fair competition. Athletes  may enter or exit the backstage area only under strict conditions and only at designated times. Meeting with a judge backstage before the show ends is against regulations and undermines event integrity. Official technical feedback  is not expected on competition day. Any coaching, advice, or analysis must occur after the event , in authorized settings overseen by the federation. The IFBB and NPC rulebooks clearly state: Judges’ duties and zones of operation are strictly defined. Athletes’ backstage movements are tightly controlled. Unauthorized individuals are not permitted backstage access. Why Do These Rules Exist? Reason Purpose Impartiality Keeps judges’ decisions unbiased Professionalism Protects event order and flow Confidentiality Safeguards competition integrity Athlete Focus Maintains concentration and motivation Step Off Stage: Athlete Expectations vs. Reality Athletes often wish to approach a judge immediately post-show to understand their performance. This desire is natural—after years of work, athletes want closure. However, event protocols and judges’ roles make spontaneous feedback rare. Dialogue Example – Athlete & Coach Athlete: “Coach, the show is over. Can I talk to a judge backstage right now? I really want to know what they thought.” Coach (Can Ünal): “You must be patient. Judges have been working non-stop all day. They’re unlikely to offer detailed feedback right after the show. Real feedback comes later, in a planned, professional setting.” Actual Practices in IFBB Pro League and NPC Pro Qualifiers 1. On-the-Spot Feedback Not allowed per official rules during the show. Immediately after, judges are often still processing scores and logistics. When athletes do receive feedback post-show, it’s typically motivational—here are some typical phrases: "We look forward to seeing you in Vegas." "Work a bit on your posing." These are kind, supportive words—but not technical evaluations. 2. Structured, Post-Event Feedback Official feedback happens later—in judged office environments or committee rooms, by appointment. Sometimes fee-based—or arranged through official channels. Offers clear guidance, such as: Which category best suits the athlete's physique. What weaknesses need correction. How to plan next year’s preparation. In larger events (e.g. Tampa Pro, Indy Pro Supershow), judges do provide one-on-one sessions after the competition—though this depends on the event’s feedback policies. Dialogue Example – Athlete & Head Judge Athlete: “Head Judge, may I get detailed feedback on my performance?” Head Judge: “Of course—but not backstage right now. We can arrange a formal meeting by appointment. Brief motivational comments are fine, but a full analysis requires a planned session.” Why This Distinction Matters Impartiality & Ethical Integrity:  Immediate feedback may compromise judges’ neutrality. Professionalism:  Judging is a career, not just a role—aligned with discipline and respect. Athlete Development:  Constructive, data-driven feedback needs structure. Event Management:  Backstage access is regulated; unexpected meetings can disrupt logistics. Conclusion & Recommendations Don’t expect detailed feedback immediately after the show. Submit feedback requests formally through the event’s official channels. Be willing to engage in professional consultations—possibly fee-based—for meaningful guidance. Respecting the process ensures both system integrity and your own growth trajectory. Remember:  The spotlight may fade, but the system endures—and true progress comes from informed feedback at the right time. About the Author IFBB PRO COACH CAN ÜNAL Coach | Promoter | System Architect | Stage Mentor Can Ünal is a leading coach within IFBB Pro League, having guided hundreds of athletes across Turkey and Europe. In addition to physical training, he specializes in category strategy, league literacy, and stage behavior coaching . A firm believer in system-driven progression, Can has actively supported many athletes transitioning from NPC to IFBB Pro League—developing competitors with strong strategic understanding. A stage organizer and event planner himself, he focuses on feedback culture, judging ethics, and backstage guidance systems . For Can, coaching isn’t only about workouts—it’s about intelligently navigating the competition calendar and mapping each athlete’s career path. What he writes reflects his stage vision in every sentence .

Anatomy of Aesthetics, Mass, and Symmetry Author: IFBB PRO COACH CAN ÜNAL Coach | Promoter | System Founder | Stage Mentor Introduction: Not All Categories Train the Same Muscles On the IFBB Pro League stage, each division isn't judged solely on physical criteria—but how these criteria are presented cohesively. Asking “Is the muscle mass enough?” is just as important as “Is it in the right place, with the right proportions, along the right lines?” That’s why every category has its own training “language,” periodization mindset, and hypertrophy strategy. In this article, we break down the unique methods, weak‑point protocols, and periodization strategies of the main men’s categories: Men’s Classic Physique, 212, Open Bodybuilding, and Men’s Physique. Men’s Classic Physique Goal:  Proportion – Symmetry – Aesthetics Intensity‑focused aesthetic development:  Controlled eccentric reps (3–4s in the 8–12 rep range); positive contraction in isolation work Symmetry correction:  Unilateral exercises to control dominance; mirror‑based visual symmetry days Moderate volume–moderate intensity:  Targeting detail areas like lat insertions, quad sweep Protected waist routine:  Minimized obliques, consistent vacuum work Periodization: 3‑day Push‑Pull‑Legs + 2‑day Symmetry/Isolation Every 6 weeks → “Symmetry Isolation Week” Contest prep: supersets integrated with posing 212 Bodybuilding Goal:  Size – Balance – Fullness Combination of volume and intensity:  6–10 reps; drop sets; increasing mechanical tension cycles Regional balance:  High‑frequency training of weak spots (e.g., lower chest, hamstrings, rhomboids) Glute–ham–lower‑back chain work:  Nordic ham curl, RDL, hip thrust weekly Periodization: 5‑day split: Push / Pull / Legs / Weak Area / Combo 3+1 cycle: Volume → Deload → Intensity → Deload Contest phase: compound supersets in a “Density Week” Open Bodybuilding Goal:  Maximum Mass – Density – Detail Mechanical tension hypertrophy:  4–8 reps heavy; static tension techniques Weak point construction:  Twice‑weekly split for genetic limitations (e.g., narrow shoulders, lack of lats or lower‑back thickness) Posterior chain dominance:  Glute–ham–back chain trained 3 times weekly Periodization: Push / Pull / Legs + Weak Point + Posing 8‑week cycle: Load → Overreach → Deload → Consolidate Off‑season “Power Phase” (3–5 reps); in‑season balance of stretch & squeeze Men’s Physique Goal:  X‑frame – Wide Shoulders – Narrow Waist High‑frequency esthetic split:  Shoulders 2–3×, lat width 2×, core 3× per week; side lateral machine, high cable rows, hanging leg raises Minimal leg focus:  Controlled upper‑leg volume to fit short aesthetics Ab & posture work:  Weighted crunch + vacuum; minimized obliques Periodization: 5‑day split: Shoulders + Abs Back + Abs Chest + Triceps Shoulders + Biceps Core + Cardio + Posing Every 8 weeks → “Symmetry Days” + integrated posing analysis Comparison Table Category Weak‑Point Strategy Cardio Approach Posing Integration Classic Physique Isolation + pose synthesis Morning LISS + vacuum Daily posing routine 212 Compound + stretch overload HIIT + LISS combo Glute–ham–waist line balance Open Bodybuilding Compound domination Off‑season LISS; none in contest prep From intense posing to muscle control Men’s Physique Isolation in esthetic zones Light LISS + transverse abs Lat‑shoulder‑abs synergy Full "Author Bio"   IFBB PRO COACH CAN ÜNAL Coach | Promoter | System Founder | Stage Mentor Can Ünal is one of Turkey and Europe’s most experienced, visionary, and system‑driving IFBB Pro League coaches. Not only does he prepare athletes to hit the stage, but he also builds their careers  with physiologically and aesthetically tailored recipes for each category. He’s known for treating Pro League preparation not just as physical development—but as strategic planning aligned with individual potential . With hundreds of amateur and professional clients, Can doesn’t just design workouts—he crafts category‑specific weak‑point protocols , posing analysis systems , competition season plans , nutrition and hormonal cycling , peptide/supplement integration , and mental prep tools . He merges art and science, building not just physiques, but also sustainable careers. A promoter, content creator, and mentor, he orchestrates stage prep, sponsorship initiatives, and post‑stage development—all under his motto: “Building muscle is easy; building a career takes vision.”

Written by : IFBB PRO COACH CAN ÜNAL Antrenör | Promotör | Sistem Kurucu | Sahne Mentoru Introduction In the professional bodybuilding world, IFBB Pro League athletes not only strive to be in their best shape on stage but also elevate their careers through strategic year-round planning, sponsorship management, and careful competition selection. In this blog, we will examine in detail the seasonal performance strategies, sponsorship relations, and periodization principles of athletes, especially in light of major European and regional Pro Shows and significant in-season Pro Shows. About the Author IFBB PRO COACH CAN ÜNAL Can Ünal is one of the most experienced IFBB Pro League coaches in Turkey and Europe. He provides consultancy to professional athletes both on and off the stage regarding career management, sponsorship agreements, and seasonal periodization. He also plays important roles as a promoter and system founder within the IFBB scene. Website: www.ifbbprocoach.com Email: canunal@ifbbprocoach.com Seasonal Podium Strategy and Periodization It is not feasible for IFBB Pro League athletes to maintain peak performance throughout the entire year. Therefore, athletes generally manage their season as follows: Mid-Level Pro Shows: European and regional Pro Shows serve mostly to increase sponsorship visibility, gain stage experience, and maintain controlled conditioning. Excessive cutting and exhausting diets are avoided. The focus is on health, sustainability, and presenting a professional image to sponsors. Usually, placing in the top 5 (sometimes top 7) is considered sufficient. Main Season Competitions: During mid-year or designated periods, athletes target major Pro Shows. In these competitions, peak conditioning, serious muscle definition, and aesthetic preparation take place. The goal is to place in the top 3 or win the title, strengthening sponsorships and career. Final Competitions: For the season’s most prestigious events such as Mr. Olympia, a long and meticulous “peak” period is prepared. This is the maximum performance phase for the pinnacle of the athlete’s career. Sponsorship Agreements and Brand Management The relationship between athletes and sponsors on and off the stage is critical to their financial and professional sustainability. Sponsorship Process: Sponsorships correlate directly with social media influence, stage visibility, and performance. Athletes and their managers meet with sponsoring companies before the season and finalize agreements. Brand Promotion: Social media posts, logo placement on competition outfits, participation in sponsor events, and digital campaigns are essential components of sponsorship. Mid-level Pro Shows serve as ideal platforms for increasing sponsor visibility. Health and Image Balance: Especially in mid-level competitions, athletes prioritize their health and prefer sustainable conditioning over extreme exertion. This creates a positive long-term image beneficial for both sponsorship and career. Seasonal Cycles and Planning (From Season Start) Period Purpose Example Competitions Start (1-3 months) Light tempo, conditioning stabilization, sponsorship visibility Standard Pro Show Arenas Mid-Season (4-6 months) Peak form preparation, focus on main competitions Stepping up a level Season End (7-8 months) Final conditioning, maximum performance, championship goal Mr. Olympia, major season finales Note:  These cycles vary according to the athlete’s goals, contracts with companies, and brand payment plans. Each period is supported with specific training, nutrition, and mental preparation protocols. Water, sodium, and carbohydrate manipulations become critical before competitions. Conclusion Seasonal planning for IFBB Pro League athletes is not just about building muscle and maintaining condition. Selecting the right competitions, balancing health, managing sponsorship relations, and maintaining media visibility are fundamental for a successful season. Especially, mid-level European and regional Pro Shows offer athletes versatile opportunities both on stage and in brand development. The entire year’s effort and strategy are reflected in the major competitions where the goal is to stand on the top of the podium and strengthen sponsorship deals.

Feedback Ethics, Timing, and Professional Boundaries in IFBB Pro League Author: IFBB PRO COACH CAN ÜNAL Coach | Promoter | System Architect | Stage Mentor About the Author IFBB PRO COACH CAN ÜNAL  is recognized as one of the most systematic IFBB Pro League coaches in Turkey and Europe. On stage, he leads as a coach; behind the scenes, he is a system architect, event director, and category strategist. Throughout his career, Can Ünal has guided hundreds of athletes onto the stage—elevating them beyond physical readiness by training them in category alignment, judge expectations, pose dynamics, and IFBB Pro League’s aesthetic codes. In doing so, he has crafted not just physiques, but stage presence. With deep respect for the role of judging, Can Ünal believes each judge is not just scoring athletes, but embodying the system as a profession . He emphasizes that post-competition feedback should be delivered not casually, but through scheduled , fee-based professional consultations . He repeatedly highlights the importance of evaluating category fit, objectively analyzing visual impact, and, when necessary, providing athlete guidance directly in the head judge’s office or committee venue. Well-versed in the operational systems of NPC Worldwide and IFBB Pro League committees, Ünal views every stage not merely as a contest, but as an international showcase of the system . He instills in his athletes not only posing skill, but also league awareness, system literacy, and ethical stage behavior. Can Ünal’s coaching career is built not just on creating champions, but on cultivating visionary athletes . Introduction: The Stage Resets, the System Carries On An IFBB Pro League competition is far more than a show—it represents years of dedication by dozens of athletes, hundreds of thousands in investment, and titles that can define careers. However, once the stage lights fade, another stage begins: the feedback moment . This is a highly sensitive and professional moment for athletes, coaches, and judges alike. In this article, we explore when, how, and in what form post-stage feedback should occur in alignment with judging as a profession. Judging Is a Profession: “Not Just a Scorekeeper, but a System Manager” A judge does more than rate poses: Knows the rulebook inside out Simultaneously assesses stage lighting, colors, symmetry, aesthetics, and flow Understands athlete psychology and represents the system Is often the quiet yet pivotal cornerstone of the structure Being a Head Judge or Panel Judge in IFBB Pro League isn’t just about the competition day—this role reflects the culmination of months of systematic preparation. Their decisions determine the outcome. For this reason, judging is not merely a duty; it is a professional calling and ethical responsibility. The Stage Moment: Peak Mental Load During competition, a judge: Watches dozens of categories Continuously compares athletes Forms and records rankings Analyzes lighting, makeup, skin tone, symmetry, and stage flow Manages timing, staging, and audience influence Given this intense pressure, expecting post-stage, detailed feedback immediately is unreasonable—like asking a doctor for a medical report moments after surgery. Feedback Pressure: A Breach of Professional Ethics Some athletes or coaches rush judges immediately after the stage with questions like: “What did I do wrong?” “Why did I place second?” “What criteria influenced the ranking?” This behavior: Violates professional ethics Casts doubt on the judge’s impartiality Yields superficial, placatory answers meant to ease discomfort (“Your poses were fine, just polish them a bit.”)Response phrases like “Your conditioning is good, but symmetry needs work”  often serve more to placate than deliver technical feedback. Real Feedback: When, Where, and How Should It Happen? Post-stage feedback begins after the spotlight fades. But it must be structured , scheduled , and professional —not off-the-cuff backstage comments. Feedback Venue: Committee Office, Head Judge’s Room, or Official Consultation Area Genuine feedback should occur: 24–72 hours after the event In the Head Judge’s office, NPC center , or a designated committee consultation space One-on-one, by appointment, and fee-based The process explores deeper topics, not just “Your pose was off”: Is your physique truly suited for this category? How does it align with category standards? Assess muscle structure, conditioning, symmetry—how well do they fit the system? Should you remain in Classic Physique, or switch to Men’s Physique? What deficiencies should you address, and on what timeline, for your next competition? This feedback is more than commentary—it’s physical guidance and consultancy . What Happens During the Session? Visual Analysis Head Judge reviews stage photos and videos with athlete, aligning critique with category criteria. Category Suitability Evaluation Discerns whether athlete should remain in their current category or switch to better match their physique—saving years of misdirection. Targeted Deficiency Report Highlights specifics such as deltoid fullness, leg separation, waist thickness, stage posture, and line detail. Strategic Planning Presents a roadmap: “In 12 months, work on these areas for next season’s competition.” This plan facilitates athlete–coach collaboration. Fees: Acknowledging Effort and Expertise This service isn’t free. Judges: Dedicate office time Review visuals meticulously Provide technical explanations Apply years of category expertise Like a physician’s private consultation, these sessions should be fee-based professional consults . Proposed IFBB Pro League Feedback System Step Description 1. Request Form Athlete submits post-event feedback form 2. Upload Visuals Athlete provides stage photos/videos 3. Scheduling Judge or federation assigns appointment 4. Technical Report Detailed, pose-by-pose breakdown is prepared 5. Delivery & Follow‑Up Athlete receives report; follow-up call if needed Conclusion: Professionalism Begins with Boundaries Athletes deserve respect for their effort—just as judges deserve respect for their profession. While asking “How was I, coach?” immediately after can be well-meaning, in a professional framework it: Drains judges Misguides athletes Opens the door to system inefficiency Feedback must be structured, timely, and professional.Because IFBB Pro League isn’t just about muscles—it’s about presenting a rigorously professional system on stage.

The Classic Physique Confusion and Perception Manipulation on the IFBB Pro League Stage By IFBB PRO COACH CAN ÜNAL Coach | Promoter | System Architect | Stage Mentor About the Author IFBB PRO COACH CAN ÜNAL  is one of the most experienced and respected coaches in Turkey and Europe, having promoted dozens of athletes to the IFBB Pro stage. He is not only a coach who prepares athletes but also a system builder, competition manager, and a mentor who deeply understands and guides the structural standards of each division. With extensive experience both on and behind the stage, Ünal has participated in numerous competitions, possessing deep insight into athlete selection, judging strategies, and structural conformity. His philosophy doesn’t merely aim for a competitor to “look good” but to build a sustainable career in the correct category . Throughout his career, he has analyzed hundreds of competitors across Open Bodybuilding, Men’s Physique, and Classic Physique. He has witnessed firsthand how misguidance leads to lost potential and unsustainable victories. This article is not just a technical breakdown—it is the strategic truth behind the stage. 📧 canunal@ifbbprocoach.com 🌐 www.ifbbprocoach.com Introduction: Who Takes the Stage, and Who Truly Wins? The IFBB Pro League stage is not just about rewarding the “best”—it must reward the most category-accurate physique . Yet particularly in European IFBB Pro League competitions, we are increasingly seeing physiques without clear category identity appearing on Classic Physique stages—and even winning. Some competitors come down from Open Bodybuilding by cutting weight, others move up from Men’s Physique by swapping board shorts for trunks. But many of these athletes, structurally and aesthetically, don’t belong in Classic Physique. They may fill the stage, but they empty the category of its meaning. What Is Classic Physique, and What Does It Represent? Classic Physique cannot be defined by height-weight ratios alone . This category demands: A proportionate waist-to-shoulder line, Balanced upper and lower body structure, Flowing, aesthetic muscle lines, Elegant yet powerful stage presence, Controlled, old-school posing techniques. However, in many contests, we often see physiques that appear dryer, bigger, and more vascular  dominate the stage and even win—despite being far outside the aesthetic and structural essence of Classic Physique. Filling a Category vs. Representing It Who Does Not Belong But Still Competes? Athletes who have dropped weight from Open Bodybuilding but remain structurally wide and blocky, Former Men’s Physique competitors who still carry that “board short physique” but now wear trunks, Competitors lacking the correct waist-shoulder balance but relying on extreme conditioning to deceive. Who Truly Represents Classic Physique? Athletes with anatomical and aesthetic symmetry, Balanced top-to-bottom muscle development, Posing that reflects Classic ideals, Dry yet full physiques, Muscular but elegant presentation. Why Are Ill-Fitting Physiques Being Rewarded? 1. Lack of Category-Accurate Competitors on Stage Judges may have no choice but to reward the most visually dominant physique when there are no true Classic builds present. This becomes a decision of dominance, not category compliance . 2. Conditioning Tricks the Eye Dry, vascular physiques with zero subcutaneous water often leave a strong impression—even when they are not Classic . This is not a victory of category; it is a victory of conditioning . 3. Social Media Pressure & Organizational Influence Some organizers prefer “bigger, harder” physiques for promotional impact. This pushes judges to reward impressive physiques over appropriate ones , resulting in wins based on superficial impact rather than true category standards . The Reality Check: One Week a Champion, the Next Week 12th Place In mid-to-upper-level shows like Ayvpolik, a competitor may win based on dominance or appearance. However, when these same athletes face true Classic Physique competitors at global shows, they often drop dramatically in rankings . Because on those stages: The waist-to-shoulder ratio is refined, Muscle lines are aesthetically displayed, Top and bottom halves are in harmony, Posing is category-specific and classic. There, the one who truly belongs wins —not the one who simply looks intense. Where Do the Mistakes Lie? Coach, Athlete, or Judges? Coach's Mistake: Pushing an athlete into a category just to get them on stage. The “Let him just compete” mindset is harmful. Athlete's Mistake: Entering a category without understanding one’s own genetic structure—seeking short-term success without long-term sustainability. Judges' Mistake: Evaluating based on the day’s lineup, not the division’s true standards. Though to be fair, it’s hard to reward a structurally correct physique that is not conditioned enough —leading to unfortunate compromises. Conclusion: Representing Structure Is More Valuable Than Just Filling the Stage You might be dry. You might be muscular. But if your physique does not belong to the category , the stage offers only temporary validation . True victory in Classic Physique comes when your build, your lines, and your presentation align with the division’s elegance and spirit . Classic Physique is where the grace of the past meets the detail of the present . No matter how big or dry a physique may be—if it lacks that grace, it is not Classic.

About the Author IFBB PRO COACH CAN ÜNAL  is one of the most experienced IFBB Pro League coaches in Turkey and Europe.He is not only a figure on stage but a visionary who builds systems and careers behind the scenes, working with science rather than false perceptions. For years, he has managed the: Training programs, Drug and supplement protocols, Blood test interpretations, Post-doping recovery processes, Competition week loading/unloading strategies, And long-term nutrition routines of truly natural athletes. Can Ünal is not just a “program writer” in this field; he is a mentor who: Knows how to balance drug use and nutrition, Has unraveled how many well-packaged but fake systems operate, Has expertise in anti-doping systems from IRMS testing to biological passports, And knows how to increase performance with ethical values. His purpose in writing is not only to expose doped athletes but to take a clear scientific stance against deceiving and misleading young athletes with manipulative games. Real success is achieved not only by appearance but by knowledge, discipline, and transparency. Can Ünal has shaped the careers of hundreds of athletes so far. Now, he continues to raise the voice of truth behind the stage lights. Introduction In today's fitness and bodybuilding world, as social media reaches larger audiences, perception management has also become professional . Thousands of young people get motivated by influencers saying, “I'm natural, look, my blood tests are clean,” but most do not know the background of these truths. Are they really natural, or just well concealed? In this article, I will explain how doping detection is done, what IRMS testing is, why saying “my blood test is clean” is not enough, and what difficulties exist in having this test done as an individual. What is IRMS Testing? The Scientific Way to Distinguish Synthetic and Natural Hormones 1. Introduction: Is Everyone Who Says “I’m Natural” Really Natural? In modern sports, doping is applied not only with physical strength but also with knowledge, timing, and manipulation. Many athletes say “I’m natural” on stage but consciously deceive their bodies by taking external testosterone, growth hormone, or EPO. Blood tests often come back normal because: Microdosing is used, Testing times are carefully controlled, Hormones are temporarily normalized with Post Cycle Therapy (PCT). So how do we reveal the truth behind these manipulations? The answer: IRMS testing . 2. What is IRMS Testing? IRMS, or Isotope Ratio Mass Spectrometry , is a very sensitive analytical method that measures the ratio of carbon isotopes within a substance to determine its origin — whether it is natural or synthetic. Simply put: The body produces natural testosterone → This hormone has a specific carbon isotope (C13/C12) ratio. Synthetic testosterone (used as drugs) is generally derived from plants → It has a different carbon isotope composition. IRMS detects this difference with millimetric precision.Even if your blood or urine testosterone level is "normal," it can definitively distinguish whether it came from your body or an external source. 3. How is IRMS Testing Performed? A. Sample Collection Usually, urine is collected; sometimes blood samples may be added. Samples are sealed in two bottles (A and B). Sent to a WADA (World Anti-Doping Agency) accredited laboratory. B. Initial Step: Steroid Profile Analysis The testosterone to epitestosterone ratio (T/E ratio) in urine is measured. If the T/E ratio exceeds 4:1, suspicion of doping arises. C. IRMS Application Steroid metabolites are isolated using special techniques. The C13/C12 isotope ratios of these substances are analyzed. If this ratio does not match the natural values measured from the athlete's body tissues → Result: Synthetic substance has been used. 4. Why is IRMS So Important? The Only Truth a Doping Athlete Cannot Hide: The carbon isotope profile cannot be faked. Neither microdosing, timing, nor PCT can bypass this test. It Busts the “Clean Blood Test” Lie: The T/E ratio may appear normal. Testosterone levels may seem between 400-600 ng/dL. But IRMS says: “This testosterone does not belong to your body.” 5. Where is IRMS Testing Performed? Only at WADA-Accredited Laboratories: This test is extremely sensitive and expensive. It is only conducted by international anti-doping laboratories such as: Country Laboratory Germany Cologne Doping Laboratory (Deutsche Sporthochschule) France LAD Paris Switzerland Swiss Laboratory for Doping Analyses (Lausanne) UK King’s College London – Drug Control Centre Can it be Done in Turkey? No.There is no WADA-accredited IRMS testing laboratory in Turkey.Samples collected through the Turkish Anti-Doping Commission (TADA) are sent abroad to WADA laboratories. 6. Can an Individual Get an IRMS Test? Short answer: No. Detailed explanation: This test is only conducted within the scope of doping control. An individual cannot simply request, “I want an IRMS test.” Sample collection, transport, ethical approval, and lab acceptance involve strict security protocols. Additionally, the test cost is high (between 500 and 1500 Euros). But what can be done? It can be requested through federations or courts. Some overseas university labs accept individual cases under special circumstances. Samples can be collected in Turkey and sent abroad officially via courier. 7. Substances Detected by IRMS Target Substance Detection Method Testosterone C13 isotope ratio analysis DHT derivatives Metabolite + isotope analysis Oral anabolic steroids Special metabolite combinations Epitestosterone manipulation T/E ratio combined with IRMS 8. Speaking the Truth with IRMS Many bodies marketed as “natural” today display biologically impossible development.Muscle mass, fat ratio, and performance levels do not match blood test values.At this point, IRMS test data is the scientific final word. No excuse, no timing adjustment, no PCT can fool this test. Conclusion IRMS testing is the most powerful tool that prevents hidden doping methods and reveals the truth scientifically.However, its application depends on special protocols.Therefore, the phrase “my blood test is clean” is not enough to clear doping accusations. Athletes must adhere to ethical values, young people should not be deceived, and the knowledge and demand of systems like IRMS testing are essential to prevent the distortion caused by fake “natural” illusions.

About the Author IFBB PRO COACH CAN ÜNAL  is one of Turkey’s most experienced and respected IFBB Pro League coaches. He has long been active in the professional bodybuilding scene, both in athlete development and stage mentoring. Expert in the integration of science-based training, nutrition, sleep, and hormone protocols, Can Ünal deeply investigates biological rhythm and hormonal adaptation processes to optimize the performance and health of professional league athletes. He especially develops unique protocols related to sleep regulation and circadian rhythm adaptations that enhance professional athlete performance. www.ifbbprocoach.com  | canunal@ifbbprocoach.com Introduction In some parts of the world—particularly within the Arctic Circle—people experience extreme environmental conditions where night or day lasts continuously for several months each year. This situation affects human circadian rhythm, thereby impacting sleep quality, hormonal balance, and performance processes. In high-anabolic sensitivity sports like professional bodybuilding, such biological challenges can create significant impacts on performance. This article examines in detail the adaptation of the human biological clock to prolonged continuous night or day environments, changes in circadian frequency, hormonal secretions, and how these factors reflect on professional bodybuilding environments such as the IFBB Pro League. 1. Natural Mechanism and Adaptation Process of Circadian Rhythm The term circadian rhythm  comes from the Latin words “circa” (about) and “dies” (day), describing biological processes that repeat approximately every 24 hours. This rhythm enables the organism’s internal biological clock to synchronize physiological, behavioral, and metabolic functions with environmental changes—especially the light-dark cycle. 2. Central Internal Biological Clock: Suprachiasmatic Nucleus (SCN) The master regulator of the circadian rhythm is the suprachiasmatic nucleus (SCN)  located in the hypothalamus of the brain. The SCN receives light signals from the retina and communicates them to body systems to maintain the 24-hour rhythm. The SCN consists of approximately 20,000 neurons capable of rhythmic self-activity. Light is detected by photoreceptors in the retina and transmitted to the SCN via the retino-hypothalamic tract. The SCN processes environmental light signals through biochemical and genetic mechanisms to regulate hormone secretion, body temperature, metabolism, and behavior. 3. Molecular Mechanisms and Genetic Clock The molecular mechanism that drives circadian rhythm is based on intracellular gene cycles: Transcription factors CLOCK  and BMAL1  activate production of PER  (Period) and CRY  (Cryptochrome) proteins. PER and CRY proteins accumulate inside the cell and inhibit CLOCK and BMAL1 activity via negative feedback. This cycle takes roughly 24 hours, allowing cells to establish their internal clocks. 4. Physiological Effects of Circadian Rhythm The circadian rhythm governs timing of key physiological processes: Sleep-wake cycle:  Initiated by melatonin secretion at night and waking triggered by morning cortisol surge. Hormone secretion:  Timing of growth hormone (GH), cortisol, insulin, and others depends on circadian rhythm. Body temperature:  Fluctuates throughout the day; low in morning, high in evening. Metabolism and energy use:  Nutrient intake and energy expenditure are optimized according to circadian cycles. 5. Role of Environmental Factors Light:  The strongest synchronizer (“zeitgeber”) aligning circadian rhythm to environment. Artificial light at night can disrupt rhythm. Meal timing:  Eating patterns influence circadian rhythm and metabolic processes. Physical activity:  Exercise timing also helps regulate the biological clock. 6. Disruption of Circadian Rhythm Conditions such as jet lag, shift work, and prolonged day/night periods in polar regions can disrupt circadian rhythm. Such disruptions may cause sleep problems, hormonal imbalances, metabolic diseases, and performance decline. Summary The circadian rhythm is an internal biological clock governing many bodily systems on a roughly 24-hour cycle. Managed by the SCN and influenced by environmental cues, it synchronizes sleep, hormone secretion, metabolism, and behavior. Maintaining this rhythm is essential for health and optimal performance. 1.1 Circadian Rhythm and Biological Clock The human internal clock coordinates all body systems with a roughly 24-hour circadian rhythm, regulated by the hypothalamic SCN and primarily influenced by the light-dark cycle (Czeisler et al., 1999). 1.2 Adaptation and Frequency Changes In polar regions or areas with extreme day-night shifts, natural light cues can disrupt rhythm. The body can adapt its circadian frequency to be slightly longer or shorter than 24 hours (Duffy & Czeisler, 2009). This adaptation leads to “free-running” or “free rhythm” sleep cycles, with individuals developing varied sleep-wake patterns. Melatonin secretion, cortisol rhythm, and other hormone cycles adjust during this adaptation (Lewy et al., 1980). 1.3 Biochemical Basis of Adaptation Melatonin:  Transmits darkness signal to the brain to initiate sleep. Continuous light suppresses its production (Arendt, 1998). Cortisol:  Stress and wakefulness hormone; timing of secretion shifts with adaptation. Growth hormone (GH):  Secreted mostly during deep sleep; fluctuates with changing sleep quality. 2. Sleep Patterns and Bodybuilding in Long-Term Night/Day Environments 2.1 Sleep Quality and Hormonal Cycles Normally, deep sleep and REM peak between 00:00 and 02:00, crucial for GH release and brain recovery (Van Cauter et al., 2000). In day sleepers, this period may fragment or shift due to light and external stimuli. The body reorganizes sleep stages and hormone secretion according to the new biological rhythm, influenced by genetic and environmental factors (Beersma & Daan, 1993). 2.2 Impact on Professional Bodybuilding and Performance Muscle repair and protein synthesis rely on GH secretion; irregular GH release can delay recovery. Changes in sleep and hormonal rhythms complicate optimization of anabolic windows and nutrition timing. IFBB Pro athletes must individualize training and nutrition plans considering their biological clock adaptation. 3. Practical Implications for IFBB Pro League Athletes’ Biological Clock Adaptation 3.1 Sleep Protocol and Training Timing Day sleepers should ensure total sleep duration is sufficient and that deep sleep phases are fully completed. Training should be scheduled according to personal hormonal and energy peaks. For example, waking and training are recommended around the end of melatonin rise and beginning of cortisol increase. 3.2 Nutrition and Hormonal Support Protein and carbohydrate intake should be aligned with anabolic windows. Effects of hormone supports (GH, insulin, testosterone) should be evaluated together with circadian changes. Hormonal fluctuations should be optimized within the sleep-nutrition-training cycle. 4. Conclusion In individuals living prolonged continuous night or day cycles, biological clock and circadian rhythms change significantly, but human bodies can adapt. However, in performance-demanding sports like professional bodybuilding, this adaptation requires careful planning of training, nutrition, and hormone support. IFBB Pro League athletes must analyze their personal biological rhythms and develop optimized protocols to maintain both performance and health. References Arendt J. Melatonin and the Mammalian Pineal Gland. Chapman & Hall; 1998. Beersma DG, Daan S. A model of human circadian pacemaker based on photoperiodic data. Am J Physiol. 1993;264(6 Pt 2):R1179-87. https://pubmed.ncbi.nlm.nih.gov/8494647/ Czeisler CA, et al. Stability, precision, and near-24-hour period of the human circadian pacemaker. Science. 1999;284(5423):2177-2181. https://pubmed.ncbi.nlm.nih.gov/10364502/ Duffy DJ, Czeisler CA. Contribution of the circadian pacemaker and the sleep homeostat to sleep propensity, sleep structure, electroencephalographic slow waves, and sleep spindle activity in humans. J Biol Rhythms. 2009;24(3):193-204. https://pubmed.ncbi.nlm.nih.gov/19536015/ Lewy AJ, et al. The endogenous melatonin profile as a marker for circadian phase position. J Biol Rhythms. 1980;5(3):263-272. https://pubmed.ncbi.nlm.nih.gov/7446729/ Van Cauter E, Plat L. Physiology of growth hormone secretion during sleep. J Pediatr. 2000. https://pubmed.ncbi.nlm.nih.gov/10690388/ Tipton KD, Wolfe RR. Protein and amino acids for athletes. J Sports Sci. 2001;19 Suppl 1:S39-45. https://pubmed.ncbi.nlm.nih.gov/11409825/

About the Author IFBB PRO COACH CAN ÜNAL  is one of Turkey’s most experienced and respected IFBB Pro League coaches. For many years, he has worked professionally in the bodybuilding scene, both nurturing athletes and serving as a stage mentor. Playing a critical role in the careers of many IFBB Pro athletes both in Turkey and internationally, Can Ünal is an expert in the integration of science-based training, nutrition, sleep, and hormone protocols. Can Ünal conducts extensive work especially on the effects of sleep patterns on performance and recovery, the application of intermittent sleep and nutrition protocols in bodybuilding, and the effective and safe use of hormone supports. He deeply analyzes the interaction of externally administered growth hormone, insulin, and similar hormones with sleep and training, developing personalized protocols. Furthermore, with a systematic and scientific approach, he prepares intermittent sleep and training protocols that help professional athletes maximize their performance and maintain long-term health. Can Ünal also produces content on digital platforms, guiding athletes and coaches in these areas. www.ifbbprocoach.com  | canunal@ifbbprocoach.com Introduction Sleep is one of the fundamental elements for muscle growth, fat metabolism, and hormonal balance in professional bodybuilding. At the IFBB Pro League level, many athletes use growth hormone (GH), insulin, and other anabolic hormone supports, where sleep quality and patterns directly influence the effects of these hormones. Recently, some athletes have started applying “intermittent sleep” or segmented sleep models; these methods aim to enhance performance by integrating with training and nutrition strategies. However, detailed scientific evidence, benefits, risks, and protocols of these applications remain limited. This article examines in detail the integration of sleep-hormone-nutrition-training based on scientific literature, shares practical protocols for intermittent sleep, and provides up-to-date recommendations for IFBB Pro athletes using exogenous hormones. 1. Scientific Foundations of Sleep and Hormone Secretion 1.1 Growth Hormone (GH) and Sleep GH secretion peaks especially during the first 2-3 hours of sleep in the slow-wave sleep (SWS) phase (Van Cauter et al., 2000). Adequate and uninterrupted sleep ensures optimal GH secretion. Segmented or short-duration sleep can significantly reduce GH release (Spiegel et al., 2004). GH increases muscle protein synthesis, supports fat oxidation, and accelerates recovery. 1.2 Insulin Sensitivity and Sleep Sleep disorders increase insulin resistance, impairing glucose metabolism (Tasali and Van Cauter, 2006). Insulin resistance facilitates fat storage and impairs muscle glycogen replenishment. Athletes using exogenous insulin must pay close attention to sleep patterns for metabolic balance. 1.3 Cortisol and Sleep Reduced or fragmented sleep increases cortisol levels. Elevated cortisol triggers muscle breakdown and hampers anabolic processes. 2. Intermittent (Segmented) Sleep Protocols: Definition and Scientific Evaluation 2.1 Definition Dividing total daily sleep duration into several short sleep sessions (e.g., 2-3 sessions of 2-3 hours each). Intermittent nutrition and training sessions are performed between sleep bouts. 2.2 Literature Findings The classic sleep cycle lasts about 90 minutes and includes deep and REM sleep phases. Interrupted sleep leads to incomplete sleep cycles (Kleitman, 1963). Some studies show short sleep bouts can compensate total sleep, especially useful for recovery after sleep deprivation (Stampi, 1992). Limited studies on elite athletes reveal that intermittent sleep with integrated training and nutrition can maintain performance but may reduce sleep quality in the long term (Mah CD et al., 2011). 2.3 Advantages and Disadvantages of Intermittent Sleep Protocols Advantages Disadvantages Flexibility in training and nutrition timing Decreased sleep quality, reduced REM and deep sleep Optimization of metabolism and anabolic window during the day Increased cortisol, fatigue, and stress More controlled digestion and macronutrient intake Neurological and mental fatigue risks 3. Suggested Intermittent Sleep, Nutrition, and Training Protocol 3.1 Sleep Segmentation Example Target total 6-7 hours sleep divided into 2-3 sessions: Session Time Frame Focus 1st Sleep Session 22:00 – 01:00 Deep sleep (SWS) for GH secretion and anabolic initiation 2nd Sleep Session 04:00 – 05:30 Light sleep and REM for neurological recovery 3rd Sleep Session 07:00 – 08:30 Restorative sleep for muscle repair and hormonal balance 3.2 Nutrition Timing After each waking, consume 20-30g of fast-digesting protein (e.g., whey isolate) to stimulate muscle protein synthesis. Carbohydrate intake during intermittent sleep phases should be dosed carefully to enhance insulin anabolic effect. Before sleep, consume casein protein and healthy fats to provide slow amino acid release. 3.3 Training Planning Short active sessions (e.g., 05:30-06:30) between sleep bouts with low to moderate intensity cardio or light resistance training. Main high-intensity resistance training session after full sleep (e.g., 09:00-10:30). Recovery and sleep protocols should be carefully followed post-training. 4. Sleep Integration with Exogenous Hormone Use in IFBB Pro Athletes 4.1 Effects of Hormones on Sleep GH secretion is directly related to sleep quality; segmented sleep may reduce GH pulses. Insulin influences metabolic control; poor sleep quality increases insulin resistance. Adequate, uninterrupted sleep optimizes testosterone levels. Hormone supports affect melatonin and cortisol axes, potentially disturbing sleep patterns. 4.2 Current Practices and Recommendations Sleep environment must be dark and quiet; reduce blue light exposure. Hormone users should keep sleep interruptions short and controlled. Nutrition and insulin injections should avoid sleep periods to minimize hormonal fluctuations. Maintain continuous 4-5 hour sleep blocks to ensure recovery. Coordinate with endocrinologists and sleep specialists if sleep disorders exist. 5. Conclusion and Summary Sleep, hormone use, and calorie planning tight integration at IFBB Pro level forms the foundation for performance, muscle growth, and health. Intermittent sleep protocols should be applied under controlled, short-term, and professional supervision; otherwise, they can cause performance decline and health issues long term. Athletes using growth hormone, insulin, and similar hormones must maximize sleep quality through environmental, routine, and dosage management. The most effective recovery comes from sufficient uninterrupted sleep; training and nutrition must be meticulously adapted to this sleep pattern. Detailed Daily Protocol Table: Intermittent Sleep, Nutrition, and Training Time Activity Details and Scientific Explanation 21:30 – 22:00 Sleep preparation Blue light blocking, relaxation, melatonin release environment 22:00 – 01:00 1st sleep session (Deep sleep focus) Slow-wave sleep (SWS) phase with GH peak; muscle repair starts 01:00 – 01:15 Wake and protein + carbohydrate intake 20-30g whey protein, fast-absorbing carbs (glucose/maltodextrin) to boost insulin and MPS 01:15 – 02:15 Light active period / low intensity training Light cardio or mobilization; glycogen replenishment and MPS support 02:15 – 04:00 2nd sleep session (REM and light sleep) Neurological recovery and rest 04:00 – 04:15 Wake and feeding (protein + fat) Casein or whole fat protein for slow amino acid release 04:15 – 05:30 2nd light training / daily activities Stretching, yoga, or light strength training 05:30 – 07:00 3rd sleep session (Deep restorative) Continued GH and testosterone secretion; muscle repair continues 07:00 – 07:15 Wake and main meal (protein + carbs + fats) Complex carbs, complete proteins (chicken, eggs), healthy fats 07:15 – 09:00 High intensity training (weight / hypertrophy) Protein breakdown increases, followed by higher MPS during recovery 09:00 – 09:15 Post-workout fast protein + carb Whey protein + simple carbs to maximize MPS 09:15 – 11:00 4th sleep session (Sleep completion and recovery) Complete sleep cycles, hormonal balance, muscle repair 11:00 – 12:30 Nutrition (protein, carbs, fats) Balanced nutrition supports muscle regeneration Remaining day Active recovery, stretching, rest Stress reduction and cortisol control Scientific Explanation of Protein Synthesis and Intermittent Sleep Process 1. What is Muscle Protein Synthesis (MPS)? Muscle growth and repair occur through the synthesis of new proteins within muscle cells, replacing the proteins broken down during training. MPS is the assembly of amino acids into muscle proteins by ribosomes. 2. Relationship Between Sleep and MPS During sleep, especially in deep sleep phases, GH increases and stimulates MPS and muscle repair (Van Cauter et al., 2000). Continuous sleep ensures regular GH secretion and maximal MPS. In intermittent sleep, it is crucial that each sleep block includes sufficient deep sleep. After waking, rapid intake of protein and carbohydrates triggers insulin release, which facilitates amino acid transport into muscle cells, promoting MPS (Tipton and Wolfe, 2001). 3. Interaction of Training and MPS Training causes muscle protein breakdown; the body increases MPS during the "anabolic window" (30-60 minutes post-exercise). In intermittent sleep protocols, scheduling training near sleep blocks optimizes MPS and muscle repair. Training after sleep benefits from higher energy and hormone levels, enhancing MPS. 4. MPS Cycle in Intermittent Sleep-Nutrition-Training Sleep block → GH secretion → Initiation of MPS Wake → Whey protein + carbohydrate → Insulin surge → Amino acid transport and MPS activation Training → Muscle protein breakdown → MPS intensifies with nutrition and sleep Return to sleep → Continued muscle repair and growth This cycle, when properly applied, optimizes muscle growth. References and Scientific Sources Van Cauter E, Plat L. Physiology of growth hormone secretion during sleep. J Pediatr. 2000. https://pubmed.ncbi.nlm.nih.gov/10690388/ Spiegel K, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999. https://pubmed.ncbi.nlm.nih.gov/10456715/ Tipton KD, Wolfe RR. Protein and amino acids for athletes. J Sports Sci. 2001. https://pubmed.ncbi.nlm.nih.gov/11409825/ Mah CD, Mah KE, Kezirian EJ, Dement WC. The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep Health. 2011. https://pubmed.ncbi.nlm.nih.gov/24098073/ Tasali E, Van Cauter E. Sleep-disordered breathing and the current epidemic of obesity: consequence or contributing factor? Am J Respir Crit Care Med. 2006. https://pubmed.ncbi.nlm.nih.gov/16424470/ Stampi C. Why We Nap: Evolution, Chronobiology, and Functions of Polyphasic and Ultrashort Sleep. Birkhäuser, 1992.(For summary: https://books.google.com.tr/books/about/Why_We_Nap.html?id=X3m_OwAACAAJ )

Author: IFBB PRO COACH CAN ÜNAL Coach | Promoter | System Architect | Stage Mentor Introduction: Redefining the Limits of Natural Training This guide is prepared for individuals aiming to simultaneously build muscle and lose fat naturally, without resorting to chemical or hormonal interventions. This process is based not only on theory but also on science, experience, and individual analysis. Every word is written by someone who has devoted years to training athletes, preparing them for the stage, and building systems. ABOUT THE AUTHOR: IFBB PRO COACH CAN ÜNAL IFBB PRO COACH CAN ÜNAL is not just a coach but a strategist behind the system. He has planned the careers of countless IFBB PRO athletes nationally and internationally, prepared them for competitions, and established the infrastructure for these stages. Regardless of natural or performance levels, he specializes in physiological realities, individual differences, and training-nutrition systems. This article reflects his many years of field observation, scientific knowledge, and role as a system architect. The Core Features of Recomposition Dual Goal:  Muscle gain + fat loss Energy Balance:  Usually performed with a slight calorie deficit or maintenance Nutrition:  High protein, balanced carbohydrates, and healthy fats Training:  Resistance training focused, balancing metabolic stress and mechanical tension Process:  A longer and patience-requiring path (not like rapid weight loss in the morning) Advantage:  Fat loss without muscle loss, significant improvement in body appearance In Brief: Recomposition is the body shaping process applied by those who want to both shed fat and build muscle simultaneously, using proper nutrition and training strategies. Anatomical Reality and the Development Process Natural bodybuilding means gaining muscle and losing fat only through nutrition, training, and lifestyle management, without external hormonal support. The key to success lies not just in motivation but in understanding anatomical reality and devising a strategy based on the individual's starting profile. 1. Anatomical Predisposition and Starting Profile Every individual has different anatomical characteristics such as muscle fiber type, tendon structure, bone density, and fat distribution. The combination of these structures is one of the most critical factors determining the natural development speed and potential of an athlete. Effective Parameters in the Starting Profile: Muscle fiber ratio (Type 1 vs. Type 2) Muscle volume and initial strength Hormonal balance and sleep quality Previous sports history (muscle memory) Caloric response and metabolic flexibility Correctly analyzing this profile is the key to setting the right path in the first year of development. 2. Fundamental Parameters Affecting the Development Duration a. Training Age and Quality Muscle growth is mostly achieved through properly executed resistance training. Rapid growth is observed in new trainees due to neuromuscular adaptations in the first 6–12 months. Progressive overload, tempo, grip, and the ability to feel the muscle are determinant in this process. b. Nutrition, Energy Management, and Calorie Strategy For muscle gain:  5–10% calorie surplus For fat loss:  15–25% calorie deficit In the recomposition phase, carbohydrate timing and insulin response after training are important. Fiber-rich foods support digestion and indirectly contribute to development. Macro Balance (per kg) Muscle Gain Target Fat Loss Target Protein: 2.0–2.4 g ✅ ✅ Carbohydrate: 4–6 g ✅ ⚠️ (timed) Fat: 0.8–1.2 g ✅ ✅ c. Sleep and Hormonal Balance 7–9 hours of quality sleep is critical for natural growth hormone and testosterone secretion. The highest GH secretion is observed between 11 PM and 2 AM. The stress hormone cortisol can increase muscle breakdown. Meditation, adaptogens (ashwagandha, rhodiola), and sleep hygiene can be supportive. 3. Personal Profile Factors The role of the personal profile in natural recomposition success is significant: Profile Type Advantage Level Description Beginner Very High Fast muscle gain + fast fat loss Detrained (ex-athlete) High Effect of muscle memory Fat percentage >20% Medium-High High energy conversion from fat Ectomorphic build Low-Medium Risk of calorie deficit, slow volume gain 4. Macro Balance and Calorie Management Parameter Target Range Notes Calorie Deficit –200 to –500 kcal/day Fat loss without muscle loss Protein 1.6–2.4 g/kg/day Longland 2016 → 2.4 g/kg: +1.2 kg muscle, –4.8 kg fat Carbohydrate 2–5 g/kg (varies by day) Increased on training days Fat 20–25% of total calories Hormonal balance and energy support 5. Training Protocols Sample Best Protocol Day Training Notes Monday Chest + Triceps Compound + isolation Tuesday Back + Biceps Strength-focused Wednesday Cardio (LISS) + Core Recovery Thursday Legs (Squat, Deadlift) High intensity Friday Shoulders + Abs Stability and volume work Saturday Cardio (HIIT) Supports fat loss Sunday Rest Active recovery recommended Type Duration/Frequency Purpose Resistance Training 4–5 days/week Muscle gain, hypertrophy LISS Cardio 2–3 days/week, 30–45 min Fat loss, recovery support HIIT 1–2 days/week Metabolic stress, fat loss Deload + Mobility Every 6–8 weeks, 1 week Restructuring, injury prevention 6. Sleep and Stress Management Parameter Target/Support Description Sleep 7–9 hours per night Growth hormone secretion, recovery Stress Management Breathing, nature, social support Cortisol control, muscle growth Sleep Hygiene Dark, cool, quiet environment Directly affects body composition 7. Supplement Use Supplement Dosage Benefits Creatine 5 g/day Strength, muscle volume Whey/Casein 20–40 g/day Easy protein intake Omega-3 2–3 g/day Fat metabolism, inflammation Vitamin D 2000–4000 IU/day Hormonal balance Magnesium 300–400 mg Sleep, muscle relaxation Citrulline Malate 6–8 g pre-workout Pump, performance enhancement Psyllium Fiber 5–10 g/day Digestion, satiety, sugar balance Ashwagandha 300–500 mg/day Cortisol balance, stress control 8. Salt Intake (New Addition) Salt is not just a mineral but a vital factor for training performance, muscle fullness, and hydration. Tip:  Prefer sea salt or Himalayan salt. Water Intake:  35–45 ml/kg/day Parameter Dosage Explanation Daily salt intake 3–5 g (~1200–2000 mg sodium) Fluid balance, nerve transmission, muscle function Heavy sweating +1–2 g salt/day To prevent cramps and dehydration Recommended use Divided as quarter to half teaspoon throughout meals 9. Gain and Loss Rates Level Duration Muscle Gain Fat Loss Fat Percentage Change Beginner 3–4 months +3–4 kg –3–6 kg 25% → 15% Intermediate 6–12 weeks +1–1.5 kg –2–3 kg 18% → 12% Advanced 4–6 months +0.5–1 kg –1–2 kg 15% → 10% From IFBB PRO COACH CAN ÜNAL As IFBB PRO COACH CAN ÜNAL, I have focused not only on muscle but on building a system. There is a common truth I have observed for years in natural athletes: Gains start from within, not from outside. If you build a good system: You work according to your anatomy You do not lose your gains You maintain your aesthetic line You improve every year Natural development can be challenging but it is permanent. Many natural athletes working with my system achieve significant fat loss while gaining muscle in the first 18 months. This process is not just about aesthetics but character building. 10. Height-Weight-Fat Percentage Table (For Natural Athletes) Height (cm) Fat % Lean Body Mass (kg) Estimated Weight (kg) 155 10% 50–54 56–60 160 10% 52–56 58–62 165 10% 55–59 61–65 170 10% 58–62 64–68 175 10% 61–65 68–72 180 10% 64–68 72–76 185 10% 66–70 74–78 190 10% 69–73 77–81 Scientific Sources Longland TM et al. (2016) – PubMed Link Campbell BI et al. (2020) – PubMed Link Helms ER, Fitschen PJ et al. – Natural Bodybuilding Guide – ResearchGate Garthe I, Raastad T et al. (2011) – PubMed Link Barakat C et al. (2020) – Link Final Word This guide is a roadmap for athletes seeking success naturally. Whatever your goal is, with conscious planning, balanced implementation, and a sustainable system, this process is not only possible but permanent. Ready? Let’s build your personalized recomposition protocol together.