To caffeine, or not to caffeine. ..

This is a quick reference guide to help you understand what usually happens during prep for a show regarding your hormones. This may help you understand why you fell hunger after binge eating also. This is why it is highly recommended to do the recovery diet. Please make sure to check out that post in the previous blog!

To cortisol or not to cortisol. Why sometimes you need to kickback and not worry at all.

You're not done after show day believe it or not!!!!

BFR training has been a staple for me personally because of my left elbow. I have been able to train pain free all year.

Always remember that adherance and applying to your situation is always key. Not one thing works for everyone and you have to figure out what works best for you. One of the biggest struggles is people not sticking to a plan long enough to see if it worked out for them!

💥 Is Muscle Damage Really Needed for Growth? For years, lifters have believed that soreness equals gains — that the more damaged a muscle gets, the more it grows. But research led by Damas et al. (2016) challenged that idea and changed how we understand muscle protein synthesis (MPS) and hypertrophy. --- 🎯 Purpose of the Study The goal was to find out whether muscle damage actually drives muscle growth — or if it’s just a side effect of hard training. Researchers wanted to

💪 Does Training to Failure Really Lead to Bigger Gains? Many lifters believe that if you’re not training to complete muscular failure, you’re leaving gains on the table. But does taking every set to the limit actually lead to more muscle and strength? A 2018 study titled “Effect of Resistance Training to Muscle Failure Versus Volitional Interruption at High and Low Intensities on Muscle Mass and Strength” by Nóbrega et al. took a closer look — and what they found challenges

Does order of working out matter? Yes and no, as always you have to consider what is going on at an individual level.

Thank you for everyone that participated in the Battle of The Bay 2025. Here are the results with all urine tests back.

Teen Men BB  1st. Justin Strode  2nd. Brando Suarez  Junior Men BB  1st. Jacob Strode  Grand Masters Men BB  1st. Jay Schiavello 2nd....

RESULTS BOTB 2023 Teen Men BB 1st. Andrew Zheng         2nd. Tony Ganapolskiy    3rd. Masyn Madsen         Junior Men BB  1st. Nicolas Assaf    Grand Masters Men BB  1st. Jaan Lepson     2nd. Steven Barra   Novice Bikini  1st. Ria Justimbaste      2nd. Hannah Kathol         3rd. Viviana Horta           4th. Sarah Obst              5th. Cassie Taan           6th. Rhiannon Brown      Novice Men Bodybuilding  1st. Hank Seninger         2nd. Nicolas Assaf                         

Does Cardio interfere with strength training? Well... it not so cut and dry.

Results 2022

October 17, 2020 was supposed to be the 7th annual BOTB. BOTB began in 2014 and has always such a fun and ultra-competitive event. ...

MENS BODYBUILDING Teen 1 Seth Allen 2 Logan Gonzalez WOMENS BODYBUILDING Masters 40+ 1 Elle Freed 2 Gail Bell MENS BODYBUILDING Masters...

Mens Bodybuilding Grand Masters 50+ 1 Jaan Lepson Mens Bodybuilding Novice 1 Austin Smith 2 Ying Mo 3 Jason Reed 4 Jaan Lepson 5 Ken Sala...

MEN’S BODYBUILDING Teen 1 Brandon Brunckhorst MEN’S BODYBUILDING Masters 40+ 1 Charles Denman MASTERS FIGURE 1 Yemia Hashimoto 2 Heidi...

Men Bodybuilding Junior 1. Dakota Peterson 2. Devin Banks 3. Isaac Ishak Men Bodybuilding Masters 40+ 1. Jay Meggerson 2. John Pangan 3....

Men Bodybuilding Novice 1. Maxim Yakimchuk 2. Daniel Gaitan 3. Jon Santos 4. Luke Cassereau 5. Ted Felipe 6. Paul Alvarez Women Figure...