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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.

Introduction Every athlete who steps onto the IFBB Pro League stage knows that physique is not just about aesthetics, but is the product of a system. Yet one of the foundational pillars of that system is often overlooked: training muscles through the full and controlled range of motion . From my years of experience, I’ve seen many athletes either not understand this distinction or simply neglect it—and that neglect can halt progress or lead to injury. The Key to Muscle Development: Range of Motion and Fascial Discipline Full But Anatomically Accurate Full range of motion means ensuring muscles are maximally activated during both the eccentric and concentric phases. However, “full” should not be misunderstood— overstretching a muscle doesn’t enhance growth, it suppresses it. Fascial Health: The Silent Yet Critical Player Fascia is the connective tissue that surrounds muscles and guides their function. If fascia becomes dehydrated, restricted, or damaged: Muscle movement becomes limited Blood flow is impaired Neural communication decreases On the competition stage, this appears as loss of symmetry and insufficient muscle fullness. The Danger Zone: Hyperflexibility (Excessive Range of Motion) GTO (Golgi Tendon Organ) and Muscle Inhibition When a muscle is overstretched, the GTO kicks in as a protective mechanism, inhibiting contraction. Push too hard, and the muscle involuntarily “shuts down,” rendering the workout ineffective. Injury Risk Excessive stretch under load can cause micro-tears Tendons and connective tissues become overstrained Misused angles in drop sets or slow eccentrics lay the groundwork for serious hip, shoulder, or back injuries Target Muscle Deactivation In the bench press, the chest gives way to the anterior delts; in deep squats, forward knee travel or excessive hip depth overtaxes the lower back and hamstrings. The result: neither the intended muscle nor aesthetic harmony is achieved. What Is the Correct Approach at the IFBB Pro League Level? Define movement limits  based on anatomical design Use controlled stretching —focus on active resistance under load, not passive stretching Support fascia through mobility and movement prep , particularly in contest prep phase: foam rolling, flossing, active stretching methods Choose exercises that hit the most effective working range , not just the heaviest lift A True Pro Knows When to Stop Being an athlete isn’t just about how far you can go—it’s about knowing when to pull back. Pushing a muscle beyond its limit without control can break the system. True development comes with the mindset of driving and protecting the muscle simultaneously . Conclusion: Respecting Muscle Anatomy Is the Key to Stage Success In my coaching practice, this principle isn’t just a technical detail—it’s the core of the system. Training muscles to the edge of their range—but never beyond anatomical integrity—creates a synergy of fascial health, neuromuscular awareness, and biomechanical harmony. I always say: “Growth lives at the limit of the muscle; injury hides just beyond overreach.” Practical Protocol Suggestions Every IFBB Pro League competitor’s program should include these three rules: Controlled eccentric phase (3–4 seconds) Maintain active muscle engagement even at stretch end-range Commit to at least one mobility and fascial renewal session per week What Is the Golgi Tendon Organ? The Golgi Tendon Organ (GTO) is a high-sensitivity mechanoreceptor located at the junction of muscle and tendon (the myotendinous junction). Its job is to detect the tension generated by the muscle and protect it. How It Works: When the muscle contracts, the tendon stretches The GTO senses this tension If tension exceeds a threshold, it sends a signal to the spinal cord This initiates a reflex that inhibits or reduces muscle contraction —a protective measure against tendon or muscle rupture Why Is GTO Important for Athletes? GTO Activation Under Load Heavy loads—especially during the eccentric phase—trigger the GTO, causing the muscle to “turn off” and transfer load to secondary muscles. This leads to: Inefficient muscle development Incorrect muscle recruitment Risk of injury GTO Response to Excessive Stretch In deep-position exercises like heavy flyes, RDLs, or squats, uncontrolled range of motion triggers the GTO. The athlete can no longer fully engage the muscle because the safety mechanism shuts the muscle down. Leveraging GTO Intelligently: Turn It Into Your Advantage Strategy Explanation 💡 Controlled eccentric load Stretch the muscle without triggering the GTO threshold 💡 Active contraction in stretch Maintain engagement rather than passive stretch 💡 Neural adaptation Over time, train to raise the GTO threshold (e.g., via isometric holds) 🚫 Avoid excessive mobility load Too much range unnecessarily triggers the GTO What Is Fascia—and Why Is It Important? Fascia is the connective tissue network that integrates muscle function and movement mechanics. It’s not just a sheath—it’s a biomechanical web impacting movement and neural signaling. Fascia exists at three levels: Endomysium : Around individual muscle fibers Perimysium : Surrounds muscle bundles Epimysium : Envelops the entire muscleIt also forms superficial and deep fascial lines running through the body (like anterior and posterior chains). What Makes for Good Fascial Health? Elasticity (Recoil & Force Transfer) Like a spring, fascia stores energy during contraction and releases it upon relaxation. Healthy fascia manages this efficiently; damaged fascia disrupts it. Hydration (Sliding & Friction Control) Fascia is fluid-filled—when dehydrated, it becomes sticky. This increases friction between muscles, reduces performance, and raises injury risk. Neural Transmission & Proprioception Fascia contains more free nerve endings than muscle, making it critical for body awareness and sensory input. What Is Fascial Discipline? Fascial discipline  is a coaching concept. It means intentionally training not just for muscle size, but to shape the fascial system as well. At the IFBB Pro level, clean muscle separation and well-defined lines aren’t achieved with hypertrophy alone—they come from fascial-influenced loading . Its goals: Ensure aligned muscle growth Define clear muscle boundaries Maintain mobility while increasing mass Foster growth that syncs with postural integrity What Does “Fascial-Disciplined Training Load” Mean? It’s not about the heaviest weight—it’s about the load that optimally engages muscle and fascia together . Purpose of the movement: Test fascial elasticity under load at true stretch Do this without pushing protective neural mechanisms (GTO) Keep muscles actively engaged even at the end range How to Know the Load Is Correct: Use a slow controlled eccentric  (e.g., 3–4 sec descent) Maintain muscle engagement at stretch  (not just let gravity take over) Feel tightness or stretch pressure , not pain Keep form intact under fatigue —if form breaks down, load the joint, not fascia Practical Examples Incline Dumbbell Fly Not too heavy—maintain a constant chest stretch 3–4 seconds down, chest remains active Concentric phase executed with muscle control, not momentum Romanian Deadlift At the bottom, feel integrated pull through your posterior chain , not just hamstring stretch If the load strains your lower back, it’s too heavy Proper load spreads through the glutes Cable Lateral Raise At micro bent elbow, does the load evenly target deltoid fibers? Any acceleration indicates momentum, not muscle The final reps should feel like the muscle fibers are tearing—not cutting—but as if your muscle is being finely shredded under tension Conclusion Fascial-disciplined training loads  are the key to definition, line, and separation in bodybuilding and stage aesthetics. It’s about growing muscles from the right places, aligned with fascial lines. That is true professionalism. “Growth is about volume, but elegance comes from fascial discipline.” — IFBB PRO COACH CAN ÜNAL About the Author IFBB PRO COACH CAN ÜNAL strategist, system architect, and silent leader behind countless IFBB Pro League athletes preparing for the stage. His expertise spans muscle development, neuromuscular awareness, fascial training, supplement protocols, and metabolic prep. In Turkey’s IFBB Pro League scene, Can Ünal serves not just as a training coach but also as a career planner, personal brand manager, and stage psychologist. Anchored in system thinking and movement science, he works to highlight and sustain both athlete and coach efforts behind the scenes. 📩 Contact: www.ifbbprocoach.com canunal@ifbbprocoach.com Instagram: @vucut.hocasi

FBB PRO COACH CAN ÜNAL canunal@ifbbprocoach.com Introduction: What Does It Mean to Build a System? In the world of sports—especially at the IFBB PRO level—building a system is not just about writing workout programs. It’s about creating a lifestyle, forging a philosophy, cultivating a mindset, and ultimately guiding others. But as challenging as building the system is, there’s another struggle: Communicating that system—finding the right individuals to carry it forward. Even when every piece is in place and golden opportunities are provided, some simply fail to recognize them. This isn’t just the coach’s fatigue—it’s a leader’s. What Does Providing Opportunities Look Like? When a coach offers more than just training—what’s truly being built includes: Ensuring logistics and prep for competitions Promoting the athlete on social media Introducing them on seminar stages Ensuring visibility at events Structuring their daily life Connecting them with the right people Building their personal brand Sharing backstage strategies publicly Bringing them into the team, training alongside them This transcends traditional “coaching”—it’s a vision partnership . And tragically, not everyone is able to perceive that vision. Opening the Door vs. Stepping Inside “You open a door for someone—but stepping through is their choice.” Some athletes pass through physically but aren’t even aware of the world beyond. They don’t understand why the door was opened. Example: Taken to an event but only focused on selfies, not learning. Brought beside the coach but not networking. Prepped for the stage but not informed how to represent. Promoted online but not crafting their own content. It’s like holding a golden spoon in your hand—but never eating from it. Physical Strength Doesn’t Replace Thinking Many athletes are genetically gifted, physically strong. But: Their mindset remains closed. They lack a long-term vision. Their thinking lacks structure. They chase imitation, not growth. They step on stage with only physique, no story. At an IFBB PRO level, it’s no longer about having a great body—it’s about systems . Those Outside the System Can’t Appreciate It “Every piece may be in its place, but some refuse to accept their part.” Over the years, I’ve built systems by: Having athletes train with me Taking them to seminars Including them in events Providing brand consulting Integrating them into my network Investing my time and health But some see it as a temporary opportunity. Others treat the system as just fuel for their personal benefit. Not Expecting Return—But Craving Understanding Coaches don’t build systems to get something back. They seek to be understood . To hear: “Coach, thanks to you, I gained this perspective.” If instead the athlete complains: “I won the competition, but my social media is still small.” Then we’re not speaking the same language yet. Comparison of Athletes Inside vs. Outside the System Athlete in the System Athlete Training Only Vision Long-term Short-term results oriented Event Participation There to learn There for photos Seminars Engages & absorbs Just listens Social Media Builds a brand Counts likes On Stage Represents & narrates Just poses Conclusion: System Builders Are Always Alone “A leader builds the system while others sleep.” As an IFBB PRO COACH, my greatest battle isn’t building physiques—it’s expanding perspectives. But if the system isn’t embraced, the only thing that grows is fatigue. Closing Reflection This is for everyone who gives effort but goes unrecognized; offers opportunities but finds no reciprocation; leads the way but gets no follow-through. Athlete, remember : You’re not just receiving a program—you’re entering a system. Every opportunity is a test. If you fail to pass, it may never open again. 1. Visionlessness: The Failure to See Far Ahead Vision isn’t just knowing what you want—it’s understanding why, how, and how far you’ll take it. The visionless athlete: Settles for short-term wins. Posts aesthetic poses, not meaningful content. Brings physique to the stage, but with no story. Fails to question “why” behind the coach’s direction. Underestimates brand building. Example: They earn their PRO card but don’t network.They get promoted, but never produce their own content.They are shared—but never express gratitude or awareness. 2. Failing to Read the Game Not recognizing evolving trends, social media dynamics, or industry shifts is sports-world blindness. They don’t know what to post or when. They rely on others to define them. They lag behind current aesthetics—thinking old-school physique still suffices. This kind of blindness affects not just the industry but the individual’s self-awareness. 3. The Illusion of Growth The most dangerous mentality is declaring, “I’m already there.” Those who believe they’ve grown but haven’t: Are closed to learning. Repeat routines yet expect change. Reject feedback. Fence themselves off from criticism. Attribute every success to “natural talent.” “Real growth begins with asking hard questions of yourself.”But these people never ask—they blame others instead. 4. Failing to Master Social Media & Marketing In this age, social media is the athlete’s backstage stage. Those who fail here: Struggle to find sponsors. Don’t establish brand value. Leave untapped potential. Waste the backstage opportunities given by coaches. Marketing is the ability to tell your own story —knowing what, when, and how to present yourself. Without that skill, a great physique is only silent emptiness. 5. Being Incapable of Self-Presentation Some athletes are introverted or fearful. Being unable to present yourself often stems from lack of confidence or preparation. They choke on stage—they don’t know how to present themselves. They avoid interviews—they have no story. They stay quiet in groups—their knowledge is surface-level. They stay behind—they’ve never told themselves they deserve the front seat. 6. Ignorance Fused with Arrogance The most dangerous combination: Dumb confidence + fake ego. These individuals: Float on minimal insight. Downplay others to cover their own gaps. Label critics as “haters.” Attribute success to themselves, failures as misunderstanding. Their arrogance feeds vacuum—but true fullness is humble. When someone says “I’m done,” they’ve really never started. 7. Disdain for Others: A Defense Mechanism for Inadequacy Those who don’t grow often belittle those who do—because seeing excellence reminds them of their own lack. They dismiss their coach. They minimize successful athletes. They degrade systems and events. They need excuses to stay outside. Because those outside a system hate that system. 8. Visionlessness Is a Choice, Not a Disability No one is born with vision. But vision can be developed. Vision = Not just seeing—it’s understanding . Vision = Not just knowledge—it’s intent . Vision = Not IQ—it’s character . When you neglect character as you sharpen the physique, you remain incomplete. A Coach’s Patience: Hands That Build, Then Are Forgotten I’ve dedicated years to sport, people, and systems. I didn’t just design training—I tried to elevate everyone who trained with me. I taught them not only how to work out, but how to think, perform, speak, and position themselves. I promoted them on social media, included them on seminar stages, said in interviews, “This athlete has a future.” I networked for them, introduced sponsors, brought them on my team—it was all  effort and intention. But then one day, they look at me and ask: “What did you really do for me?” At that moment—I stop speaking. Doors Can Be Opened—But Only They Can Walk Through My job  was to open the door. Their job  was to see the world behind it. I didn’t just take them to a gym. I introduced them there. I told others, “This athlete is different.” If they treated it like just another selfie, there’s nothing more I can do. This isn’t visionlessness—it’s ingratitude . Those Who Can’t Write Their Own Stories Break Others’ Pens Unsuccessful individuals dismantle another’s effort to mask their own shortcomings: “I already knew everything.”“I could’ve done it without you.” But the truth is:Everyone walks their path. But some paths are cleared by someone else. I provide the spotlight; I aim the camera.What you do with it—how you leave your mark—that’s on you. To erase a coach’s work is to dishonor the system. Because systems aren’t built easily—but ingratitude can destroy them in a sentence. Building the System Is Prepping the Stage—But Standing on It Isn’t Enough For years I’ve coached. I didn’t just train athletes—I opened doors, paved roads, carried them to events and stages, promoted them online. Perhaps these tasks fall outside of traditional coaching. But they’re essential for anyone building a system. Because if you build a system, you must raise individuals who can carry it forward. Yet how painful it is  when some don’t even comprehend the stage they’re placed on. They just pose—no intention, no substance. Because stepping on stage isn’t physical—it’s mental. What Vision Definitely Is Not Vision is not merely “a good physique.” Vision is not “getting a pro card.” Vision is not “two Instagram poses.” Vision is foresight. Vision is positioning yourself within a system.  Appreciating why you’re on stage, why you’re promoted online, why your coach brought you on a seminar. Without that—you're just a consumer, not a creator. Opportunities Are Given—But If You Don’t Walk, Nothing Changes To take an athlete to an event, semifinals, create exposure—these are opportunities . Granted, yes—but granting  doesn’t mean perceiving . Some go, take selfies. Some linger backstage. A few truly try to uncover the essence of the stage. And Then There Are Those Who Don’t See—and Blame Here lies a deeper, more exhausting pain: You give everything. You guide. Promote. Embark. Share knowledge. Devote time. Provide chance after chance. Then one day, they look at you and say: “What have you done for me?”“What doors have you opened?” This isn’t just thanklessness—it’s perceptual blindness . They don’t just fail to see—they actively deny what was done. This isn’t the coach’s breakdown. It’s the athlete’s. Thinking You’ve Grown: The Most Dangerous Delusion True elevation begins with self-questioning. “I’ve arrived” means you’ve stopped. These athletes: Repeat the same programs expecting change. Criticize everyone else—never themselves. Chase followers, not their story. A stagnant illusion of growth quietly erodes careers. Ignoring Social Media Isn’t the Issue—Failing to Understand It Is An athlete who doesn’t post isn’t in trouble. But one who doesn’t grasp its purpose is. They expect sponsors, recognition, stage presence—but then vanish digitally. They post nothing, tell no story, share nothing. This digital realm is their new stage. Not Being Understood ≠ Failing to Communicate Many athletes complain “nobody understands me.”But the real issue is: They never speak. They never open up at seminars. Stay silent at events. Avoid sharing online. Offer no story. It’s not that people don’t understand them—it’s that they never made themselves present. Arrogance Born of Visionlessness: False Greatness Some refuse to grow and then mock everything that does. They disparage coaches. Dismiss systems. Attribute success to luck. When you can’t grasp something, your instinct is to destroy it. That’s how you remain lost in darkness. Developing Vision Is a Choice No one is born with vision. But everyone can cultivate it. Vision = Understanding , not just seeing. Vision = Intent , not just information. Vision = Character , not just intellect. Ignoring character as you build physique leaves you incomplete. FINAL THOUGHTS An athlete who doesn’t grow mentally, lacks a digital voice, can’t market themselves, can’t narrate their journey—and then refuses to accept this reality: Doesn’t fit the system. Remains limited. Leaves nothing behind. Falsely believes they’re misunderstood—but they actually never told their true story. As I built these systems, I didn’t just share physiological knowledge. I opened doors, showed paths, introduced connections. I cannot carry an athlete who refuses to walk. “You can open a door—but stepping through is their responsibility.”If I open the path—their job is to understand and walk it. IFBB PRO COACH CAN ÜNAL

Life is Sometimes a Long Preparation, Sometimes an Unexpected Encounter Until today, I have crossed paths with many people—whether seeking mental fortitude or wanting to give a new direction to their stage presence or life. With some, we worked intensely for months; with others, this process turned into friendships and partnerships lasting years. Of course, there are many more I couldn’t fit into this writing—some I supported briefly, some whose paths parted quickly. But each one left a mark, a memory, and a contribution within me. In this blog, I want to share a brief summary of those with whom we experienced not just change, but also patience, determination, comebacks, falls, and rebirths together. This journey was not only physical but also a mental transformation. Those Left Behind, Forgotten, and Remembered Sometimes, photos taken together on social media, transformation pictures, or motivational videos suddenly disappear. Sometimes relationships end; sometimes people want to walk their own paths. But there is one truth: nothing that has happened can be erased—it only becomes invisible. Many clients, friends, or athletes may fade away from digital memories over time, but the places I hold for them in my mind and heart remain the same. The reason I want to tell this story is not nostalgia. If I stand stronger today, it is because every moment I lived in the past was a building block. Every post, every silent thank you, every tough workout, every pre-competition stress and the success that followed—they are all real parts of this journey. An Archive of Stories Here today, I share before and after states of some people I worked with. Many of these shares were once in front of everyone’s eyes; now I leave them here again like an archive, a memory book. I want this to be not only for them but also an inspiration for newcomers. Perhaps those we worked with once but whose paths have now diverged will read this too. Maybe what they experienced in the past will spark a new beginning today. Who knows… Written by: IFBB Pro Coach Can Ünal Can Ünal, who has coached countless athletes within the IFBB Pro League both in Turkey and internationally, is also an expert in mental form development and stage preparation processes. Believing that it is necessary not only to build muscle but also to carry mental strength onto the stage, Ünal prepares his athletes for life as well as competitions through the personal bonds he builds with them. Active on Instagram and YouTube, Ünal continues to inspire many people through digital platforms.

Author:  Can Ünal – IFBB Pro Coach | Competition Prep Coach | Promoter Introduction Bodybuilding is not just about lifting weights; it is the art of scientifically stimulating muscle fibers. This development process relies on three main biological stimuli: mechanical tension, metabolic stress, and muscle damage. However, the effectiveness of these stimuli varies according to the predominant muscle fiber type in an individual. In this article, we will explore these three mechanisms and training protocols tailored for Type I and Type II muscle fibers based on scientific literature. 1. What Are Muscle Fiber Types? Our muscles consist mainly of three types of fibers: Type I Fibers (Slow Twitch) Characteristics:  Endurance-oriented, high oxidative capacity Energy Source:  Aerobic Fatigue:  Slow to fatigue, low force output Activated during:  Long-duration, low-to-moderate intensity exercise Type IIa Fibers (Fast Oxidative Glycolytic) Characteristics:  Both strength and endurance, “hybrid fibers” Energy Source:  Aerobic and anaerobic Type IIx Fibers (Fast Glycolytic) Characteristics:  Highest force and power production, fatigues quickly Energy Source:  Anaerobic Activated during:  Heavy loads, low reps, explosive efforts Scientific References: Staron RS et al. (1994). Skeletal muscle adaptations during early phase of heavy-resistance training in men and women. J Appl Physiol . DOI: 10.1152/jappl.1994.76.3.1247 Lexell J. (1995). Human aging, muscle mass, and fiber type composition. J Gerontol . DOI: 10.1093/gerona/50A.Special_Issue.11 2. The Three Key Mechanisms of Muscle Growth A) Mechanical Tension The most effective hypertrophy factor Requires maintaining high loads over extended time Directly targets Type II fibers B) Metabolic Stress Measured by the pump, burning sensation, and muscle fullness Type I and IIa fibers respond more Effective with low weight, high reps, and short rest periods C) Muscle Damage Occurs mainly through eccentric repetitions More prominent in Type IIx fibers Excessive damage delays recovery 3. Training Protocols by Fiber Type Fiber Type Key Features Target Protocol Sample Application Type I Endurance, small diameter 12–25 reps, 30–60 sec rest, slow tempo 50–65% 1RM, supersets, intra-set rest Type IIa Moderate strength & endurance 8–12 reps, 60–90 sec rest 65–80% 1RM, classic split routines Type IIx Explosive, large diameter, fatigues fast 3–6 reps, 2–3 min rest, eccentric focus 85–95% 1RM, tempo 4-0-1, cluster sets 4. Which Fiber Type Dominates in Whom? Endomorph (muscular, bulky):  Generally Type IIa dominant Ectomorph (thin, long limbs):  Tend to have more Type I fibers Mesomorph (muscular and balanced):  Mixed Type I and IIa fibers Field Test Suggestion: Perform back squat or leg extension at 80% 1RM: If you can do well above 10 reps → Type I dominant 6–8 reps → Type IIa 3–5 reps → Type IIx dominant 5. Scientific Approach and Sample Programs Type IIx Focused Program (Advanced Athletes) 2–3 main strength days per week Eccentric controlled training (tempo 4-0-1) Example: Deadlift, Squat, Barbell Row – 3–5 reps / 5 sets Type I Fiber Stimulation (Endurance Volume) High reps, short rest Supersets, trisets, giant sets Example: Leg press 20 reps + Lunge + Leg curl superset Hybrid Approach (Overall Aesthetics and Muscle Balance) Push-pull-legs split Main lifts: 6–8 reps, accessory lifts: 12–20 reps 2 muscle group hits per week 6. Conclusion: Science + Biology = Maximum Growth Building muscle is strategic. Simply lifting weights without training according to fiber type won’t take you far. For maximum hypertrophy: ✅ Know your fiber composition first✅ Stimulate with the right protocol✅ And above all, prioritize recovery Detailed Sections: Mechanical Tension, Metabolic Stress, Muscle Damage Mechanical Tension Explained Mechanical tension is the internal force generated when muscle fibers resist an external load. It occurs actively (during contraction) and passively (when the muscle is stretched). Time under tension (TUT) plays a key role by triggering anabolic signals inside muscle cells via mechanosensors (FAK, mTOR, integrins, titin protein). This activates pathways like mTOR and MAPK, enhancing protein synthesis and hypertrophy. Important Variables:  Load magnitude, time under tension, range of motion, muscle length. Common Mistakes: Only focusing on rep counts without real tension Fast, uncontrolled reps Short range of motion Constantly using the same weight Sample Application: Barbell Curl, 4-0-2 tempo, 70–75% 1RM, 8–10 reps, 3 sets, 60–90 seconds rest. Metabolic Stress Explained Metabolic stress results from the accumulation of metabolites like lactate and H+ ions during muscle contractions, especially with high reps and short rest. This environment causes hypoxia and cell swelling, which trigger anabolic signaling pathways (IGF-1, mTOR, myogenin) promoting growth. Training Methods:  Drop sets, rest-pause, high reps with short rest, blood flow restriction (BFR). Fiber Sensitivity: Type I fibers are more resistant to metabolic stress Type IIa benefit from combination protocols Type IIx adapt via cluster and superset methods Sample Protocol: 10 sets of 10 reps with 30–40 sec rest at 60% 1RM, finishing with drop set and isometric hold. Muscle Damage Explained Muscle damage refers to microscopic structural disruption mainly caused by eccentric contractions and new exercise stimuli. This damage initiates inflammation, immune response, and satellite cell activation leading to repair and muscle growth. Symptoms:  Delayed onset muscle soreness (DOMS), swelling, reduced mobility. Training Techniques: Eccentric slow lowering (3–6 sec) Novel exercise variations High volume with short rest Fiber Sensitivity: Type II fibers more prone to damage Type I fibers are more resistant Recovery Phases:  Damage → Inflammation → Repair → Adaptation Sample Day: Incline Dumbbell Press 4x10 (3 sec eccentric), Incline Cable Fly 3x12 (max stretch), Dips 3 sets max reps. Fiber Type Differences and Recovery Fiber Type Recovery Time Nutrition Strategy Recovery Methods Type I 24–36 hours Carbs + electrolytes Active recovery, massage Type IIa 48–72 hours Protein + anti-inflammatory foods Infrared therapy, 8+ hours sleep Type IIx 72–96 hours Creatine, BCAA, omega-3 Contrast therapy, deep tissue massage Weekly Sample Split (Advanced IFBB PRO Athlete) Day Muscle Group Fiber Focused Training Monday Chest – Triceps Type IIa + IIx (eccentric + load) Tuesday Legs – Glutes Type I + IIa (metabolic + damage) Wednesday Rest Sleep, active recovery Thursday Back – Rear Delts Type IIa + IIx Friday Shoulders – Core Type I + TUT + stability Saturday Legs – Quads Type IIx (heavy + low reps) Sunday Cardio + Mobility Type I active heart zone Professional Advice "Not every muscle grows the same way. Applying the same weight to different muscles yields different results. If you want to grow, you must know the character of your muscle." — Can Ünal, IFBB PRO Coach About the Author: IFBB PRO COACH CAN ÜNAL IFBB PRO Coach Can Ünal is an internationally recognized IFBB PRO coach, competition preparation expert, and stage strategy specialist. With years of experience, he has guided hundreds of athletes not only physically but also mentally and strategically. He advocates for bodybuilding as a discipline requiring patience and vision, building athletes as brands on stage, not just bodies. Expertise: Programming by muscle fiber type Scientific principles of muscle growth Competition prep systems (peak week, carb loading, water manipulation) Mental performance coaching Supplement protocol consulting Stage posing and strategy Promoter and event management Key Collaborations: International IFBB PRO competitions Local NPC bodybuilding championships Coaching camps and seminars Social media educational content (Instagram, YouTube) "For Can Ünal, a physique is written not only by anatomy but by the mind. Every workout is a rehearsal for the stage, and every muscle fiber, when processed correctly, becomes a certificate of success." Instagram / YouTube:  @vucut.hocasi / @vucut_hocasi Contact / Collaboration:   canunal@ifbbprocoach.com

Written by: IFBB Pro Coach Can Ünal www.ifbbprocoach.com  | canunal@ifbbprocoach.com Can Ünal is a seasoned IFBB Pro Coach, competition organizer, and fitness entrepreneur active both nationally and internationally for many years. He has guided the stage and digital career journeys of numerous athletes in Turkey, contributing significantly to many obtaining their IFBB PRO cards. As a licensed promoter organizing official competitions under NPC Turkey, he holds a key role not only in training but also in stage management, sponsorship relations, and media planning within the industry. With his entrepreneurial identity, Can Ünal has introduced a new vision to the sector by establishing online coaching systems, educational platforms, and digital fitness brands. He produces inspirational content on social media, sharing unique insights on athlete development, career planning, and investment strategies. Introduction: Building Muscle Alone Is Not Enough Being a professional bodybuilder might seem from the outside like just massive muscles, hard training, and stage shows. But the reality is much deeper and more systematic. Every successful athlete must think like a businessperson behind the scenes, manage themselves like a brand, and invest wisely. 1. Personal Brand Management: “You Are a Product!” In today’s fitness world, physical success alone is not enough—personal brand power is what truly endures. Championships won on stage are talked about for days, but the digital impact you create lasts for years. How to Build a Brand? Logo & Color Language:  Create your own logo, color palette, and font. Your followers should recognize you at a glance. Consistent Content Language:  Produce content in a consistent style and theme to become recognizable. Positioning:  Have a clear answer to “Who am I?” Are you a competitor? An educator? A coach? A CEO? Examples: Post documentary-style vlog series on YouTube; share emotional “before/after” stories on Instagram that educate and connect. Collaborate with sponsor brands on giveaways, challenges, and interactive content. 2. Digital Marketing: Social Media Is the Backstage Today’s champions compete not only on stage but also in perception. And it’s the athlete—not just social media managers—who must lead this effort, because originality matters. Digital Areas to Develop: Instagram Reels: Training clips, nutrition tips, supplement routines. YouTube: Documentary-style content, competition days, prep phases. Email Newsletter: Weekly info, recipes, and motivation for followers. Act like a leader, not just an influencer: Focus on promoting a lifestyle, not short-term product ads. Aim to add value with every post, not just sell something. 3. Financial Planning: “Pump fades, investments last” An athlete’s career span is limited; your peak years must be productive. Financial planning for professional bodybuilders is not just about increasing income but converting active income into passive income. Recommended Revenue Streams: Online coaching/PT system with automated digital memberships. Educational content: e-books, video courses, training camps. Merchandise: Own brand apparel, shakers, fitness accessories. Supplement partnerships: Affiliate marketing or equity shares. Long-term Investments: Stock market, real estate, small-scale startups. Channel sponsorship income into value-adding assets instead of short-term consumption. 4. Mindset: “Are you an athlete or a CEO?” A successful athlete must be strategic, not just muscular. Every decision has an opportunity cost. Every competition, YouTube video, and sponsorship either grows or harms your personal brand. Core Principles of the CEO Mindset: Make data-driven decisions (follower stats, sales figures). Listen to feedback (comments, direct messages). Optimize your time (each content piece builds your image). Conclusion: The Game Beyond Muscles Training is important, yes. But muscles are only the visible part. Behind the scenes lie digital strategy, investment wisdom, and brand management. In this game, it’s not just the strongest who survive—it’s the smartest and most systematic. Those who limit professionalism to the stage shine at most for one season. But those who build their own brand shine for 10 years or more in the industry. What Is a Promoter? Challenges and Opportunities of Being an International Promoter Who Is a Promoter? A promoter is a person responsible for organizing sports, artistic, or commercial events, managing logistics, marketing, participation, and finances. In bodybuilding, a promoter organizes competitions, licenses events through federations, and builds the triangle between athletes, sponsors, and spectators. What Does a Promoter Do? Sets competition dates and obtains approvals from federations like IFBB PRO/NPC. Rents locations and provides stage setup and technical infrastructure. Negotiates sponsorships. Runs marketing campaigns (social media, press, advertisements). Plans budgets and controls costs. Coordinates jury, athletes, and spectators. Prepares post-event reports for national and international federations. What Makes International Promoters Different? Organizing a competition in Turkey is already a serious workload, but being an international promoter requires working with different countries, federations, cultures, and regulations. Challenges: Bureaucratic Barriers:  Visa processes, federation permits, local sports commission approvals. Language and Cultural Differences:  Need for professional translators or local representatives; marketing messages may vary in effectiveness. Costs and Risks:  High expenses due to flights, accommodation, technical gear, currency differences; risk of low participation or lack of sponsors. Federation Standards Compliance:  Exact stage dimensions, lighting, jury placements as per NPC/IFBB PRO requirements. Advantages and Opportunities: Global Networking:  Direct contact with international athletes and federation officials; opportunities to organize further events abroad. High Prestige:  Being an international promoter elevates you from organizer to brand; strong ties with institutions like NPC Worldwide make you a regional decision-maker. New Revenue Models:  VIP ticket sales, international sponsorship deals, live streaming income; extra events like training camps and seminars. Easier Athlete Recruitment:  International athletes contribute to national promotion and provide local athletes with global visibility. Who Should Become an International Promoter? Professionals with over 5 years of industry experience. Trusted individuals actively connected with federations. Those with financial risk management capacity. Leaders capable of building experienced teams and crisis management. Conclusion: Promoting Is an Art Being an international promoter is not just about organizing an event—it’s about country promotion, career building, and selling a vision. It has challenges but, when done right, creates a multiplier effect for both you and your country’s bodybuilding community.

What Does It Mean to Plan a Career? A career plan is a roadmap to your goal. Especially in highly competitive fields like fitness, social media, or bodybuilding, being “good” alone is not enough. You need to know with whom, when, and through which steps you will progress. A career plan includes: The goal (for example, becoming an IFBB Pro or building your own brand), The journey steps (competitions, social media investment, sponsorships, visibility), The resources (how much time, money, and human resources are needed), The risks and alternative paths. The Limits of the “I Can Do It Myself” Mentality Confidence is valuable on the road to success. However, the thought “I will do everything myself” often delays success or even ends it. Why? While you write your training program, your social media strategy may weaken. While you try to create content, your stage performance may be lacking. While you focus on marketing, you may lose your physical form. Multitasking tires you out in the long run and pulls you away from professionalism. Someone who thinks like a brand works with professionals who manage their brand. What Do Promoters, Managers, and Coaches Do? Promoter: Guides you to the right competitions and events. Provides international connections. Markets your career. They are the invisible power behind the scenes. Manager: Handles sponsorship negotiations. Establishes brand partnerships. Organizes media and business flow. Coach: Manages your performance. Prepares you for the stage. Guides you throughout the process. These three roles elevate you to a professional level in promotion, organization, and physical preparation. Someone who tries to walk alone reaches this level much later—or never. Discipline and Consistency: Success Requires Time and Effort Every career is an investment of time. It requires patience, order, and repetition. Discipline:  Doing your work even when you don’t feel like it. Consistency:  Moving forward every day, even with small steps. Record a video today, upload it tomorrow. Eat less today, recover tomorrow. If your post gets little engagement today, don’t give up. This is the professional mindset. And what supports this mindset? A strong team. What Does It Mean for a Career to Progress With a Promoter? It’s not just about competing but also about staying visible after the competition, building a brand, finding sponsors, making partnerships, launching products, planning social media… This is an organizational job. The promoter is: An opportunity creator. Makes you visible not only on stage but also off stage. Helps you manage your time better. In short: You develop your physique, the promoter builds your career. CONCLUSION: We have seen many well-built but unknown people who wasted years saying, “I’ll do it myself.”✔ We have also seen many examples of those working with experts and shining globally, sometimes with more modest physiques.✔ The truth is, success comes not only with muscle but also with intelligence, a team, planning, and patience. Written by: Can Ünal – IFBB Pro Coach / Promoter / Career Guide "Physique represents what is visible. Career manages the invisible. That’s why a team is necessary." IFBB PRO COACH Can Ünal is an experienced professional who has coached dozens of IFBB Pro athletes and worked internationally as a promoter and organizer. He is the architect not only of physiques prepared for the stage but also of careers built behind the scenes. For years, he has provided one-on-one consulting in fitness, bodybuilding, and athlete career management on topics such as: Career planning, Brand building, Social media strategies, Stage and competition guidance. As a content creator on Instagram and YouTube, he shares inspiring and guiding information for athletes, seeing success as a journey built with a systematic vision—not just physical. What Does “Physique Represents What Is Visible” Mean? In bodybuilding, fitness, or stage sports, physique is the first impression. Your muscles, form, symmetry, and stage presence—all are visible. People first evaluate you visually. Physique is: The concrete sign of your effort, diet, and training. The outward expression of your discipline and sacrifices. The visual persuasive power that comes with aesthetics. But this is only the “visible part.” Like the tip of an iceberg. What Does “Career Manages the Invisible” Mean? Career Is a Planning Job Career means professionally managing everything beyond physique—the invisible parts. These areas are: Strategy: Which competitions and when? Who is the target audience? When and with which sponsors will you negotiate? When and how will you use social media? Reputation Management: What does your brand represent? What story do you tell? How do people in the industry talk about you? Relations and Communication: Are you working with the right promoter? Is your manager bringing you the right opportunities? Does your coach feed you not only physically but mentally as well? Financial Structure: Do you have a revenue model that sustains your career long term? Are you investing or just spending? None of these show on stage, but they make a difference when it counts. What Does “That’s Why a Team Is Necessary” Mean? No one achieves success alone. You need people working behind the scenes as much as those on stage: Coach:  Develops your physique and strategic path. Promoter:  Takes you to and beyond the stage. Manager:  Connects you to money, partnerships, and media power. Social Media Team:  Continuously and powerfully tells your story. You shine on stage; your team keeps you shining off stage. FINAL THOUGHTS: Physique introduces you.Career sustains you.Team grows you. You don’t just lift weights;You lift a vision.And to raise this vision, you need a strong system managing the invisible.