Peak week. The final seven days before a bodybuilding competition. For many, this is the holy grail, the week where the "magic" happens. The internet is flooded with protocols promising to transform you from "in shape" to "unreal" in just a few days.

Your diet is perfect. Your training is consistent. The fat is melting off everywhere... except your hips, glutes, and thighs for women; your belly fat for men. It feels like your body is clinging to these last reserves for dear life. You're not imagining it; this is a physiological mechanism. This "stubborn fat" has a different cellular makeup and responds differently to your body's signals. Understanding the biology is the first step to strategically attacking it.

One of the most overlooked parts of cycle planning is understanding ester half-lives. The ester attached to a compound doesn’t change its potency — but it does control how long the compound stays active, how often you need to inject, and how long it takes before you can start recovery.

To make this easier, I built a steroid cycle calculator and half-life plotter. It lets you plug in your cycle details and instantly see vial requirements, injection volumes, and an interactive graph of how your levels rise and fall.

Show day can feel overwhelming — tan, suit, pump-up food, paperwork… the list goes on.

That’s why I’ve created this checklist for you. Everything you might need is in one place, along with links to some of the useful products so you don’t have to scramble last minute.

Pack smart, double-check your list, and you’ll step on stage with peace of mind knowing you’re fully prepared.

If you’ve been in the gym long enough, you’ve seen both:

• Someone using a bit of body English to squeeze out extra reps.

• Someone heaving weight around with zero control, clearly doing more harm than good.

On the surface, both look the same. But there’s a big difference between cheating reps as an intensity technique and plain ego lifting.

You don’t need a fully equiped home gym or 90-minute workout sessions.

If you’re at a desk all day, you can make NEAT (non-exercise activity), short strength sessions, and simple food routines do most of the work.

If you’ve spent any time digging into bodybuilding forums or listening to podcasts with experienced coaches, you’ve probably heard whispers about DHB — dihydroboldenone, also known as 1-testosterone cypionate.
It’s one of those compounds that, for the right lifter, can feel like a secret weapon. But it also has quirks that make it far from beginner-friendly.

If you’ve been around bodybuilding long enough,

you’ve probably heard someone swear by

injectable L-carnitine — usually right before prep,

or when they’re trying to get “that last bit” of conditioning.

When I first started coaching, I tested out a bunch of coaching platforms.

You know the type: sleek apps where clients can log food, track workouts, and sync metrics from Apple Health, Garmin, or Fitbit.

On the surface, it’s a dream for both sides—coaches get neat, organized data, and clients get everything in one place.

Sounds perfect, right?

Well… not quite.

If you’ve been training hard but not growing — or you’re constantly switching routines hoping “this one will work” — you’re not alone. One of the biggest mistakes I see (as a coach, a competitive bodybuilder, and just someone who’s spent years in the gym trenches) is this:

Too many people are following someone else’s plan.

If you’ve ever lost weight on a diet, only to gain it back, you’re not alone — and you’re not broken.

You were just never told the full story.

Most diets work. That’s the truth no one really talks about. Keto, vegan, intermittent fasting, carnivore, juice cleanses — people lose weight on all of them. And if you’ve followed me for a while, you know I’m not here to demonize any specific approach.

But if they all “work,” then why do so many people end up frustrated, burned out, and right back where they started?

Let’s face it—supplements are everywhere. Fat burners, brain boosters, testosterone stacks, pump formulas, recovery blends... and about 90% of them are underdosed, overpriced, or outright useless.

After spending thousands of euros and years experimenting with everything from the basics to the most hyped ingredients on the market, I decided it was time for a reality check.

That’s why I wrote Powders, Pills & Promises.

This book is not sponsored, sugar-coated, or written to sell you on the next miracle powder. It’s a no-nonsense, evidence-backed guide to the supplements that actually matter—and the ones you should leave on the shelf.

Are you ready to take your bodybuilding journey to the next level? Whether you're looking to overcome training plateaus or push your muscle growth to new heights, the key lies in intensity. 

"Advanced Intensity Techniques for Bodybuilders: Maximizing Gains and Breaking Plateaus", is a comprehensive guide that dives into the most effective, science-backed methods to maximize your gains.

In the age of technology, AI is making strides in every field, including fitness and wellness. Today, AI-powered apps can craft personalized workout programs and diet plans based on your inputs, offering instant, data-driven recommendations. Yet, while AI is excellent at generating structured plans, it misses the mark on what really makes fitness coaching effective: the human connection. Here’s why a good fitness coach offers more than any AI ever could.

Incorporating the strategy of cycling back to a lower weight and increasing repetitions before progressing to heavier weights can be an effective method for breaking through plateaus and stimulating muscle growth. Here's how you can implement this approach within your strength training routine:

The total amount of muscle that can be gained by an individual, whether through natural means or with the use of steroids, varies based on several factors including genetics, training experience, nutrition, and overall lifestyle.

We've all encountered someone, perhaps even ourselves, who has experimented with various diets—from soup diets to juice cleanses, intermittent fasting, keto, low carb, and paleo. While these diets promise quick results, they often fall short in delivering sustainable, long-term success. Here's why and what you can do instead to achieve lasting health and wellness.

In the realm of fitness and bodybuilding, the topic of steroid use is often met with controversy and debate. Steroids, often touted as a shortcut to achieving a chiseled physique or remarkable athletic performance, can indeed yield impressive results. However, what many fail to recognize is that steroids are merely a tool—one that must be wielded with caution and responsibility.