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Top 11 Tips for Training for IFBB

Published

4 years ago

November 26, 2020

Paul

Bodybuilding training can be overwhelming for two kinds of bodybuilders; a beginner and one who is training for a significant event like IFBB but doesn’t know where to start. For beginners, IFBB is the International Federation of Bodybuilding and Fitness. IFBB headquarters are in Las Rozas, Madrid. Founded in 1946, IFBB oversees and governs bodybuilding and fitness events. Thousands of IFBB competitions are held annually at the local, national, regional, and international levels.

Major IFBB disciplines include:

1. IFBB Men’s World Bodybuilding Championships.
2. IFBB Men’s World Physiques Championships.
3. IFBB Men’s World Classic Bodybuilding Championships.
4. IFBB World Fitness Championship.
5. The Arnold Classic.

Every beginner bodybuilder’s dream is to participate and win a title in one of the significant IFBB competitions. However, this remains just a pipe dream for many because of the nature of their training. Most bodybuilders don’t realize that you don’t just become a bodybuilding pro overnight. It doesn’t matter how much steroids one takes. Without proper training, one will remain to be a mediocre bodybuilder. We will share with you helpful tips that will see you become a world-class bodybuilder. Follow them religiously, and you will enjoy every bit of your bodybuilding career.

Make a Training Schedule and Stick to It

A bodybuilder without a solid plan is no bodybuilder. A plan is what will take you places, and a good plan is. Bodybuilding is all about appearance. There is no definite skill or strategy. All you need is muscle and strength. Nobody will take you seriously if you can’t wing it, including your opponent. It all starts with a carefully crafted training plan. A good training program is one thing; sticking to it is another. Many bodybuilders tend to become lazy within a few weeks of training. That is when they lose it. Bodybuilding is about consistency and keeping a clear focus. Why is that so? Because the winning margin for an IFBB competition is tiny. That means you have to pay attention to every detail of training. One second of distraction is enough to push you several places back.

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Take your body into consideration while designing a training plan. Most importantly, make sure the plan challenges you and stretches your limits. Your attention should be on specific points, such as joints that promote growth. Gradually lift heavier weights with low preps. Each day of training should come with a new exercise. Your schedule doesn’t have to be rigid. Remember that it gets tough along the way, but the tough gets going.

Prioritize Free Weights

Technology and new inventions are advancements we should embrace, but not entirely regarding weight. Beginners and pros alike should train with barbells and dumbbells. It is the only sure way to build natural muscle mass from scratch. Everything else becomes easier when you start with the more complicated stuff.

Watch your Diet. It is okay to be lean and muscular. It is wrong to assume that loss of weight comes with the loss of strength. You should be concerned about your muscle mass relative to your body weight. In the lead-up to an IFBB competition, you are advised to increase your protein intake. Some bodybuilders make the mistake of eliminating calories from their diet when they are about to compete. That is very wrong from many angles. Your muscles need a stable supply of energy to function correctly. Most of that energy comes from burning calories. Instead of stopping their intake entirely, only take a certain amount of calories that you are sure will supply you with the energy you need to sustain your regular workouts.

Related Article:: Best Diet Plan for Bodybuilders 2019

Have Resting Days

You are not a robot, so don’t train every day. A day or two is enough to recover lost energy and allow your body to self-repair. There is the risk of overworking yourself to the extent of compromising your fitness in the face of an IFBB competition. If your training schedule is being prepared by someone else, let them know that you need some days off. An experienced fitness coach will know this without you having to tell them.

Develop a Winning Strategy

You don’t have to train hard to win. All you need is to train smart, according to your stamina. If anything, training hard will only make you fatigued. Sticking to your training schedule becomes difficult if you get fatigued often. Vary rest periods, exercises, sets, and workouts. Ensure every exercise achieves a set muscle goal. If the goal is not achieved, repeat that particular exercise until you meet it. At the same time, set realistic goals that can be met without difficulty and should be progressive. Most of it all, focus. It is the one thing that determines whether you are going to meet your goal or not. If you feel like you are losing focus somehow or some goals are not being met, rethink the strategy.

Have a Trainer

It makes sense that someone is there to push your limits and ensure you are well-prepared for an IFBB competition. There is usually an irresistible urge fueled by the ego that pushes one to head to training without a trainer. The truth of the matter is; every bodybuilder starts somewhere. And there is always someone better and more experienced than you. The more you let them guide you, the less the likelihood of you making mistakes, and the firmer your foundation in bodybuilding becomes.

There are professional bodybuilding trainers who know exactly what it takes to compete favorably in an IFBB event. It is highly recommended that you find yourself such a trainer to ensure you’re perfect for before the competition. There is great danger in having absolute faith in your abilities. You need someone to give insight into areas that you are not good in because, after all, no human is perfect.

Related Article:: Reasons to Hire a Personal Trainer

Transition Easy

Find a position that allows you to change from one exercise to another without strain. It is highly recommended that you combine squats with supersets. Front squats can also be combined with hacks and vice versa. Focus on a sustained pump by paring squats with leg presses. Alternatively, superset various muscle groups. Pump and burn hamstrings or quads by super-setting two hamstrings and super-setting two quads, respectively. Always make sure to transition between two antagonistic exercises for efficient transitioning.

Know the Technical Aspects

Before doing a particular exercise, ensure you know how it works. It is logical that you have an idea of what to expect during and after the exercise. Understanding the science of every exercise enables you to train smart rather than hard. Knowing the technical aspects of bodybuilding will also ensure you use less effort to gain more strength and muscle.

Invest in Equipment

If you are in a position to train at home, ensure you have every piece of equipment you need for your workouts. Acquiring the right resources is the first step toward winning a title. Ensure your home gym is well-equipped with every exercise you need.

Most people prefer using a public gym, where they can get enough motivation from other trainers. Select the best gym you can find in terms of equipment and exercises. Some gyms have been designed to train for major IFBB events and are equipped with modern, heavy equipment. Most importantly, you should find the right gym for competition-level powerlifting. Also, try to do quality exercises even when looking for a gym with quality gear.

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Find a Partner

Having a lifting partner will make lifting weights easier psychologically. Besides, there are some things you might not do on your own. A lifting partner can be anybody, it doesn’t have to be a fellow bodybuilder, but it is recommended that they be one. A lifting partner does not only motivate you but also ensures you follow the training routine religiously. Training for a bodybuilding competition becomes a responsibility when someone else is in the picture. You wouldn’t want to fail your partner by missing a session or attending it late. It also means there are joint goals to be met by the two of you. Additionally, a bodybuilding partner points out your flaws and advises you accordingly. Sometimes lifting partners are considered coaches or trainers of some sort.

Making it Simple and Fun

You don’t have to strain during your training sessions. You can choose to incorporate music into your workout, which many gyms provide, by the way. Alternatively, you can create a rhythm that will distract your mind from the exercise. If you’re doing a count-down, make it rhythmical with your breathing. Anything that takes your mind away from the intensity of the exercise.

What More You Need to Prepare for Any IFBB Competition Adequately

Spending all your time working out at the gym is not all that s required to prepare for an IFBB event adequately. Many other supporting factors are equally as important.

What is your Motivation?

You need to set your goals and work towards them. What motivates you to win an IFBB title? Is it for you or someone else? Whichever thing motivates you must be what you see and not anything else.

Participate in Minor Contests

Bodybuilding is one of the few sports where participants have limited time to measure up themselves against the opponent. Most of the action is seen during the actual event. However, a bodybuilder can flex their muscle during contests at various levels. That includes local, regional, and sometimes national contests. Contests are the perfect platforms for a bodybuilder to learn how they are faring against other bodybuilders. You will know where strengths or weaknesses lie after every contest. Most importantly, you will know where to improve or what to modify in terms of exercises, sets, and even diet.

Earn Yourself an IFBB Pro Card

Although not a form of training, an IFBB pro card is closely tied to the nature of your training. If you have read the title right, you realize that a pro card is earned, and it is one of the requirements. The card costs some $200 annually, but is not just given to anybody. You have to show your commitment to the bodybuilding field. A bodybuilder must turn pro in a famous division to get the card. Earning yourself a pro card will open many doors for you as a bodybuilder. You get to meet and compete with favorites in virtually every major division, which means a lot for your career.

Know the Rules

Just because you don’t train with any rules doesn’t mean they don’t exist. Bodybuilding, like any other sport, has a set of rules and regulations which bodybuilders must abide by, or they will be barred from competing. The earlier you familiarize yourself with bodybuilding rules, the better. That includes rules on check-ins, posing suits, competitors' health, backstage, posing music, and onstage rules. Getting disqualified in an IFBB competition is easy because of a minor thing in bodybuilding. That is why you need to practice the rules before the actual event.

Final Thoughts

Competitions are won during training, especially where bodybuilding is involved. The more time one spends training, the lesser effort one’ll put into the actual competition. Every IFBB competition has the best participants, and only the best of the best go home with titles. If you were to investigate what made the difference between winners and losers, you would realize that it has everything to do with training. As mentioned in this article’s introduction, a significant improvement in bodybuilding is not seen overnight.

It takes hours and days of hard work and a lot of sacrifice. The best part about it is that no effort goes unrewarded, at least not in bodybuilding. Besides, bodybuilding is a unique sport where participants have the freedom to enhance their looks and performance using a technique of their choice. The secret is training smart and topping up what is left with anabolic steroids.

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Creatine vs Myostatin: An Expert’s Analysis

Published

2 weeks ago

March 20, 2025

Sane

Myostatin, a protein encoded by the MSTN gene, acts as a regulator of muscle growth. High levels of myostatin limit the body's ability to build muscle, effectively putting a cap on potential hypertrophy. Inhibiting myostatin has become a focal point for bodybuilders looking to break through plateaus and achieve significant muscle gains. The question is: can creatine, a popular and widely available supplement, help in this regard?

Medical History of Myostatin and Creatine

Myostatin and creatine, while popular now in the bodybuilding world, have their roots in entirely different contexts:

Myostatin: Natural Muscle Growth Regulator

Myostatin is a protein originally identified for its role in regulating skeletal muscle mass. In nature, it serves an evolutionary purpose: by limiting muscle growth, it conserves energy, ensuring that animals (and humans) don’t expend unnecessary resources maintaining excessive muscle tissue. This was especially important in the wild, where energy efficiency could mean the difference between survival and extinction.

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In the medical field, research into myostatin has focused on its role in muscle-wasting diseases. Scientists are exploring ways to inhibit myostatin to treat conditions like muscular dystrophy, where excessive muscle loss impairs quality of life. This therapeutic potential is where the idea of myostatin inhibition first began—long before bodybuilders latched onto the concept.

Creatine: Energy and Medical Applications

Creatine was originally studied for its role in energy metabolism. It’s a naturally occurring compound stored in muscle cells and plays a critical part in replenishing ATP (adenosine triphosphate), the body’s primary energy currency during short, high-intensity activities.

Before becoming a bodybuilding staple, creatine gained recognition in medical and sports science for its ability to improve athletic performance and assist with recovery. Furthermore, in medicine, creatine was investigated for neurological conditions such as Parkinson’s disease, Huntington’s disease, and muscular dystrophy, given its potential to improve muscle function and brain energy metabolism.

In the sports world, it was initially adopted by sprinters and weightlifters in the 1970s and 1980s for its energy-enhancing benefits.

Both myostatin and creatine have found new life in bodybuilding circles, demonstrating how discoveries in natural physiology and medical science can lead to transformative applications in fitness.

Benefits of Creatine as a Myostatin Inhibitor

Muscle Growth Potential: Research suggests that creatine, when paired with intense resistance training, may inhibit myostatin to a degree, fostering an environment for enhanced muscle growth.

Improved Exercise Performance: Creatine is well-known for its ability to increase ATP production, translating to better performance during high-intensity activities.

Versatility Across Fitness Levels

Whether you're a beginner or an advanced athlete, creatine offers benefits that complement various stages of muscle-building.

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Affordability and Accessibility

Compared to specialized myostatin inhibitors like YK-11 and ACE-031, creatine is significantly more affordable and accessible.

Side Effects of Creatine

While generally safe for most individuals, creatine supplementation does come with some potential side effects:

Water Retention: Some users experience bloating due to increased water retention in muscle cells.

Gastrointestinal Issues: High doses may lead to stomach upset or diarrhea.

Kidney Concerns: Although rare, prolonged excessive use could strain the kidneys, particularly in individuals with pre-existing conditions.

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Alternatives to Creatine for Myostatin Inhibition

YK-11: A synthetic myostatin inhibitor derived from SARMs, offering more potent results but accompanied by more significant risks.

ACE-031: A peptide that directly inhibits myostatin, though it remains in experimental phases and is not legally approved in many regions.

Natural Alternatives

Follistatin-rich Foods: Eggs and dairy products may have natural myostatin-inhibiting properties.

Resistance Training: Intense and consistent weightlifting alone can naturally lower myostatin levels.

Where to Buy Creatine

Creatine is readily available worldwide. It can be purchased from:

Local Pharmacies and Nutrition Stores: Ideal for trusted and immediate access.

Online Platforms: Websites like Amazon, iHerb, or bodybuilding-specific stores offer a variety of brands and formulations.

Supplement Brands: Well-established brands such as Optimum Nutrition, MyProtein, and Cellucor often carry high-quality creatine.

Legality of Myostatin Inhibitors

Creatine: Creatine is completely legal and widely accepted as a dietary supplement.

YK-11 and ACE-031: These compounds exist in a legal gray area in many countries due to their experimental nature and potential risks. It's essential to research local laws before considering these options.

Best Stores and Suppliers

For reputable products, consider:

Transparent Labs: Known for purity and transparent labeling.

Optimum Nutrition: Offers pharmaceutical-grade creatine monohydrate.

Bulk Supplements: A great choice for bulk buyers seeking affordability and quality.

Our Advice to Bodybuilders

Always consult with a healthcare professional before starting any new supplement, especially if you are already using AAS or other advanced compounds.

Prioritize a balanced diet and consistent exercise routine. Supplements like creatine work best as part of a holistic approach to fitness.

Stay hydrated while using creatine to minimize water retention side effects and support kidney health.

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Overall

While creatine may not be as potent a myostatin inhibitor as advanced compounds like YK-11 or ACE-031, its affordability, safety, and accessibility make it a valuable addition to any bodybuilder's supplement stack. By leveraging its benefits alongside proper training and nutrition, you can maximize muscle growth and overcome plateaus, regardless of your fitness level.

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Raloxifene (Evista) 101: A Non-Surgical Solution for Gyno

Published

3 weeks ago

March 11, 2025

Sane

Raloxifene, a selective estrogen receptor modulator (SERM), is one of the most valuable yet less common options available today. Originally developed to prevent and treat breast cancer similar to Tamoxifen, it has gained popularity among bodybuilders seeking to prevent or eliminate gyno.

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Unlike Tamoxifen, Raloxifene is potent enough to reduce long-standing gynecomastia and is frequently used to reverse pubertal gynecomastia. While it can also boost testosterone levels, it is one of the weaker SERMs in this regard.

How it Works

Raloxifene functions by blocking estrogen receptors in the breasts, which helps prevent or treat both gynecomastia and breast cancer. Additionally, it blocks estrogen receptors in the hypothalamus, stimulating testosterone production.

Beyond these primary benefits, Raloxifene can enhance bone mass, combat osteoporosis, and lower cholesterol levels.

Potential Side Effects

While Raloxifene is considered a generally safe and effective medication, like all drugs, it comes with its own set of potential side effects. One of the most notable is the reduction in Insulin-like Growth Factor 1 (IGF-1) levels. IGF-1 plays a key role in muscle growth and repair, so decreased levels could potentially impact athletic performance or recovery.

However, compared to other medications in its class, Raloxifene has a relatively low risk of causing severe liver toxicity. Users are less likely to experience harmful effects such as blood clots, mood swings, or sexual dysfunction, making it a preferable choice for many.

While rare, some users might experience less serious side effects such as hot flashes, leg cramps, or flu-like symptoms. It's essential to consult with a healthcare professional to monitor any adverse reactions and ensure the medication is being used safely.

So, despite its efficacy, Raloxifene is not without side effects, but they are typically manageable and less severe compared to other SERMs.

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For gyno reversal, the typical protocol involves taking 60mg daily for 1-2 weeks, followed by 30mg daily for up to 3 months or until the condition resolves.

Typical Protocol

For gynecomastia reversal, the typical protocol involves taking 60mg of Raloxifene per day for 1-2 weeks, followed by a reduced dose of 30mg per day for up to 3 months or until the gynecomastia is resolved. In post-cycle therapy (PCT), bodybuilders generally take 60mg per day for 4-6 weeks, and then lower the dose to 30mg per day during the last week. Raloxifene is highly effective for managing gynecomastia and supporting post-cycle recovery, making it a valuable addition to a well-optimized bodybuilding regimen.

Overall

Raloxifene (Evista) is a versatile SERM used to treat breast cancer and is popular among bodybuilders for managing gynecomastia (gyno). Unlike Tamoxifen, it effectively shrinks long-standing gyno and reverses pubertal gyno. It blocks estrogen receptors in the breast and hypothalamus, thus preventing gyno and promoting Testosterone secretion. Additionally, it improves bone mass, combats osteoporosis, and lowers cholesterol levels. For gyno, take 60mg/day for 1-2 weeks, then 30mg/day for up to 3 months. For post-cycle therapy (PCT), take 60mg/day for 4-6 weeks, then reduce to 30mg/day during the final week. This safe and effective medication has minimal side effects.

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Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

4 weeks ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

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Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

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Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

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Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.