Supplement categories

Modern bodybuilding supplements are often marketed as promoting various desirable processes related to improving nutrition, enhancing body composition or improving lifting performance. Supplements are often categorized accordingly. While many of these categories are based on scientifically based physiological or biochemical processes, their use in bodybuilding parlance is often heavily colored by bodybuilding lore and industry marketing and as such may be deviate considerably from traditional scientific usages of these terms.

Bodybuilding supplements from Monster Supplements

Protein

Bodybuilders often supplement their diets with a powdered form of protein. The powder is mixed with water, milk or juice. Protein powder is generally consumed immediately before and after exercising, or in place of a meal. Some types of protein are to be taken directly before and after a workout (whey protein), while others are to be taken before going to bed (casein protein). The theory behind this supplementation is that bodybuilders, by virtue of their unique training methods and end-goals, require higher-than-average quantities of protein to support maximal muscle growth.

Currently, no consensus has been reached in determining whether or not an individual in exercise training can benefit from protein and amino acid supplements. Protein supplements come in various forms: ready to drink shakes, bars, bites, oats, gels and powders. Protein powders are available in a variety of flavors.

Whey protein contains high levels of all the essential amino acids and branched-chain amino acids. It also has the highest content of the amino acid cysteine, which aids in the biosynthesis of glutathione. For bodybuilders whey protein provides amino acids used to aid in muscle recovery. Whey protein is derived from the process of making cheese from milk. There are three types of whey protein: whey concentrate, whey isolate, and whey hydrolysate. Whey concentrate is 29%–89% protein by weight whereas whey isolate is 90%+ protein by weight. Whey hydrolysate is enzymatically predigested and therefore has the shortest rate of digestion of all protein types.

•     Casein protein (or milk protein) has glutamine, and casomorphin.
•     Soy protein from soybeans contain isoflavones, a type of phytoestrogen.
•     Egg-white protein is a lactose- and dairy-free protein.
•     Hemp seed contains complete and highly-digestible protein and hemp oil is high in essential fatty acids.
•     Rice protein, when made from the whole grain, is a complete protein source that is highly digestible and allergen free. Since rice protein is low in the amino acid lysine, it is often combined with pea protein powder to achieve a superior amino acid profile.
•     Pea protein is a hypoallergenic protein with a lighter texture than most other protein powders. Pea protein has an amino acid profile similar to that of soy, but pea protein does not elicit concerns about unknown effects of phytoestrogens. Pea protein is also less allergenic than soy.

Shaker Bottle commonly used to mix supplements. Has mesh inside to avoid lumps in the mixture.

Although it is generally undisputed that athletes and bodybuilders need an increased intake of protein, the exact amount is highly individualized and dependent on the type and duration of the exercise as well as the physiological make up of the individual. Age, gender, and body size may vary this protein intake. Some health experts have criticized protein shakes as being unnecessary for most people that consume them, since most users already get enough protein in the normal varied diet with enough calories. However, there is some evidence to support the idea that protein shakes are superior to whole foods with regards to enhancing muscle hypertrophy in the one hour window following intensive exercise. Moreover, for athletes who do not have the time to prepare whole food meals on the run or immediately after exercise, a protein shake may be preferred for practical as well as performance reasons. Additionally, some studies suggest low-calorie dieters, vegetarians, haphazard eaters and those who train very heavily may benefit significantly from protein supplements. Traditional nutrition theory states that the body can only metabolize 5-9 grams of protein per hour, and that excessive daily intake can cause weight gain, kidney problems, osteoporosis, or diarrhea. However, many bodybuilders report consuming hundreds of grams of protein per day to achieve maximal strength gains, so this nutrition requirement may only apply to the general public. Taking an overdose of protein can lead to a loss of appetite, which may be useful for some dieters. Nutritionists claim that osteoporosis occurs from excessive protein intake because protein can put pressure on the kidneys and lead to bone loss due to calcium leaching. However, recent research has cast doubts on these claims, and suggests that higher calcium excretion may be due to increased calcium absorption in the intestines due to protein intake. Indeed, it is well known that dietary protein is itself important for bone growth, and some studies have found increased bone formation in response to exchanging dietary carbohydrates for protein. Nutritionists also argue against increased protein consumption because weight gain may occur because, as the body cannot store protein, excess protein will either be burned as energy or stored as fat (if you are already getting the calories you need). However, dietary protein is converted to fat far less efficiently than either carbohydrates or lipids, so consuming a calorie excess in protein will result in far less fat gain that would a calorie excess of other macronutrients. Research by Tarnopolsky et al. (1988) showed that for bodybuilding individuals, 1.90g of protein per kg of body weight per day is recommended, whereas endurance athletes require 1.34g/kg/d of protein. Their findings indicated that protein requirements are actually much lower than might be expected and that protein supplements therefore may not be as effective as is popularly believed. However, it should be noted that both of these levels are significantly higher than the levels claimed to be necessary for the general population (0.8 g protein / kg body weight). Studies suggest that there are different protein requirements for anaerobic and aerobic exercise. Endurance athletes in aerobic activity may have increased daily protein intake at 1.2-1.4 g per kg body weight per day where strength training athletes performing anaerobic activity may have increased daily protein intake needs at 1.4-1.8 g per kg body weight so as to enhance muscle protein synthesis or to make up for the loss of amino acid oxidation during exercise.

Branched-chain amino acids

Amino acids are the building blocks of protein; the body breaks consumed protein into amino acids in the stomach and intestines. There are three branched-chain amino acids (BCAAs): leucine, isoleucine, and valine. Each has numerous benefits on various biological processes in the body. Unlike other amino acids, BCAAs are metabolised in the muscle and have an anabolic/anti-catabolic effect on it. BCAAs account for 33% of muscle protein.

Glutamine

Glutamine is the most abundant amino acid found in human muscle and is commonly found in supplements or as a micronized, instantly soluble powder because supplement manufacturers claim the body’s natural glutamine stores are depleted during anaerobic exercise. Serum glutamine is used by the body to counteract the acidosis that results from exercise; in order to replenish the loss of glutamine from the bloodstream, the body catabolises glutamine from the muscle. Ingestion of supplemental glutamine may therefore help ensure a ready supply for the muscles. It is also argued that a deficiency may lead to a weakened immune system and wasting of muscle tissue.

Some studies have shown there to be no significant effect of glutamine on bench press strength, knee-extension torque or lean muscle mass when compared to controls taking a placebo, though another study found that glutamine is beneficial in raising T-helper/suppressor cell ratio in long distance runners.

Essential fatty acids

The essential fatty acids (alpha-linolenic acid and linoleic acid) may be especially important to supplement while bodybuilding; these cannot readily be made in the body, but are required for various functions within the body to take place.

Fatty fish, such as fresh salmon and trout are rich in essential fatty acids and fish oils can also be taken in supplement form.

Flaxseed oil, often sold as a supplement on its own, is an ideal source of alpha-Linolenic acid, which can also be found in walnuts and pumpkin seeds.

Meal replacement products

Meal replacement products (MRPs) are either pre-packaged powdered drink mixes or edible bars designed to replace prepared meals. MRPs are generally high in protein, low in fat, have a low to moderate amount of carbohydrates, and contain a wide array of vitamins and minerals.

The majority of MRPs use whey protein, casein (often listed as calcium caseinate or micellar casein), soy protein, and/or egg albumin as protein sources. Carbohydrates are typically derived from maltodextrin, oat fiber, brown rice, and/or wheat flour. Some MRPs also contain flax oil powder as a source of essential fatty acids.

MRPs can also contain other ingredients, such as creatine monohydrate, glutamine peptides, L-glutamine, calcium alpha-ketoglutarate, additional amino acids, lactoferrin, conjugated linoleic acid, and medium-chain triglycerides.

A sub-class of MRPs are called ‘weight gainers’ and have a high ratio of carbohydrates:protein. Where a MRP would have a 0.25-2:1 ratio of Carbohydrates:Protein a weight gainer would have in the order of between 3-5:1 ratios.

Prohormones

Prohormones are precursors to hormones and were most typically sold to bodybuilders as a precursor to the natural hormone testosterone. This conversion requires naturally occurring enzymes in the body. Side effects are not uncommon, as prohormones can also convert further into DHT and estrogen. To deal with this, many supplements also have aromatase inhibitors and DHT blockers such as chrysin and 4-androstene-3,6,17-trione. To date most prohormone products have not been thoroughly studied, and the health effects of prolonged use are unknown. Although initially available over the counter, their purchase was made illegal without a prescription in the US in 2004, and they hold similar status in many other countries. Additionally, their use is proscribed by most sporting bodies.

Creatine

Creatine is an organic acid naturally occurring in the body that supplies energy to muscle cells for short bursts of energy (as required in lifting weights) via creatine phosphate replenishment of ATP. A number of scientific studies have shown that creatine can improve strength, energy, muscle mass, and recovery times. In addition, recent studies have also shown that creatine improves brain function. and reduces mental fatigue. Unlike steroids or other performance-enhancing drugs, creatine can be found naturally in many common foods such as herring, tuna, salmon, and beef.

Creatine increases what is known as cell volumization by drawing water into muscle cells, making them larger. This intracellular retention should not be confused with the common myth that creatine causes bloating (or intercellular water retention).

Creatine is sold in a variety of forms, including creatine monohydrate and creatine ethyl ester, amongst others. Though all types of creatine are sold for the same purposes, there are subtle differences between them, such as price and necessary dosage.

In The New Encyclopedia of Modern Bodybuilding, 2nd ed., author Arnold Schwarzenegger states:

Creatine monohydrate is regarded as a necessity by most bodybuilders. Creatine monohydrate is the most cost-effective dietary supplement in terms of muscle size and strength gains. … There is no preferred creatine supplement, but it is believed that creatine works best when it is consumed with simple carbohydrates. This can be accomplished by mixing powdered creatine with grape juice, lemonade, or many high glycemic index drinks.

Some studies have suggested that consumption of creatine with protein and carbohydrates can have a greater effect than creatine combined with either protein or carbohydrates alone.

Thermogenic products

A thermogenic is a broad term for any supplement that the manufacturer claims will cause thermogenesis, resulting in increased body temperature, increased metabolic rate, and consequently an increased rate in the burning of body fat and weight loss. Until 2004 almost every product found in this supplement category comprised the “ECA stack”: ephedrine, caffeine and aspirin. However, on February 6, 2004 the Food and Drug Administration (FDA) banned the sale of ephedra and its alkaloid, ephedrine, for use in weight loss formulas. Several manufacturers replaced the ephedra component of the “ECA” stack with bitter orange or citrus aurantium (containing synephrine) instead of the ephedrine.

Testosterone boosters

There are several naturally occurring plants, amino acids, and vitamins, as well as synthetic chemicals that are sold as supplements to increase testosterone levels. Some commonly taken supplements of this type are Fenugreek, Eurycoma longifolia, D-Aspartic acid, Boron, L-Carnitine and Tribulus terrestris.

Thanks to our member Mindaugas Vilnius for this story / photo of his body transformation in a relatively short period: October 2012 – March 2013 end. Mindaugas, age 31, height, 186cm, Weight at 110 kg. The weight at the end of the period – 94.5 kg.

We hope this will inspire many sports fans, live healthier and achieve goals!

Warning – Mindaugas detailed description how things went (unedited text)

Mindaugas: “Technical issues are:

The place of action Radviliškis, Lithuania, European Union, “Cool gym. Time – from 2012 October to end of March 2013.

* Exercise five times a week. 3 times strength exercises plus a 15-20 minute easy bike cardio / ellipse trainer, and after that, two days of hard cardio workouts. Bicycle, treadmill, rowing and so on.

* Nutrition was very simple for all who wants reasonable weight loss – more protein foods, fish, lots of vegetables, fruits, etc. In the afternoon I tried to limit carbohydrates. No super-sexy diets from the series “eat only buckwheat and burn fat. Fully rigorous self-RESTRICT was sometimes muffins and mother-made junk food. Sins – during the whole period: 8 mugs of beer and a few bottles of dry white wine. Naturally, I tried to drink a lot of water.

* Supplements: half pack Amix thermo core, a couple of bottles of liquid AONE carnitine, protein, BCAA. Supplements for joints.

I think that during that six months have already experienced at least some understanding of the diet, and other things in the future by looking into the mirror pictured at left side I no longer see the view. ”

Thanks to Mindaugas!

Vision without action is merely a dream. Action without vision – it’s just empty elapsed time. Vision with action can change the world! Let us share!

I want to share YOUR BODY TRANSFORMATION / SUCCESS STORY? CONTACT U.S. INFO@REBODYBUILDING.COM or http://www.facebook.com/rebodybuilding

TestoFuel (www.TestoFuel.com) is the next generation in natural testosterone boosters, it contains extensively researched muscle building ingredients. Quite simply put; TestoFuel = more testosterone = more muscle.

Do you need TestoFuel?

When it comes to supplements, everyone is so focused on taking in enough protein on a daily basis that they overlook one of the most important factors for building muscle; testosterone levels.

Higher testosterone levels are what make us different from women, it give us a deeper voice, lower body fat, higher sex drive and allows us to build bigger muscles. It’s vital that you’re doing everything you can to keep your levels up.

Did you know that your muscles can’t make use of that extra protein if your testosterone levels aren’t high enough?

If you’re taking in over 120g of protein every day but you’re not seeing the gains that you’d hoped for then it’s time to rethink your approach and work on your testosterone levels.

TestoFuel benefits:

Testo Fuel takes your body’s natural testosterone levels to the max using a completely safe formula.

• A 100% natural, strong muscle building supplement
• As your testosterone levels increase, your muscles make more use of the extra protein
• The missing ‘muscle building link’ for many hard gainers
• Order a 2 month supply or more and you are covered by their money-back guarantee

Testosterone boosting ingredients

TestoFuel contains a unique formula of exhaustively researched ingredients. All of the ingredients have been studied to show their testosterone boosting properties.

D-Aspartic Acid (DAA)
A powerful amino acid that has only recently been discovered to increase testosterone levels. A clinical study in 2009 showed that D-Aspartic Acid raised a group of men’s testosterone levels by 45% in less than 15 days.

Vitamin D3
A key vitamin that has recently been featured in the news and many health magazines and websites. As side from all the many health benefits, vitamin D3 has shown time and time again to be directly linked to higher testosterone levels and athletic performance. You can get vitamin D3 by exposing your skin to sunshine on a regular basis, but if you live in a cooler climate or wear sun screen when the sun is shining then you are not getting enough vitamin D3.

Oyster extract
Oysters contain 10x the amount of zinc than in beef steak. They are well documented for increasing libido, testosterone levels and overall health.

ZMA formula
Zinc, Magnesium and Vitamin B6

In the 1980’s and 1990’s a number of studies were performed to show the testosterone boosting and athletic enhancing benefits of the ZMA formula. Ever since then it has been used in most testosterone boosters on the market. The formula can be bought on its own and is used by many professional bodybuilders and athletes on a regular basis.

Zinc, Magnesium and Vitamin B6 are all vital minerals and vitamins that are linked to testosterone production. It’s strongly advised by many health experts to keep your levels of these nutrients topped up. Any deficiency could have a negative effect on your results.

TestoFuel also contains the plant extracts Fenugreek and Ginseng, both have been studied and directly linked to testosterone levels.

Check out the How it works page for a more in-depth look in to the ingredients.

A run down of TestoFuel:

• TestoFuel is one of the few muscle supplements available with a large number of studies behind the ingredients
• A strong formula that can give you those extra muscle and strength gains that you are looking for
• An increase in testosterone levels has other benefits like an increase in sex drive and reduction in body fat
• Can replace other muscle building supplements

Testo Fuel isn’t just the most researched and well formulated natural testosterone booster. It’s also a very effective overall muscle building supplement. It can be used to replace many other muscle building supplements and shakes. It comes in a capsule formula and is easy to take, even when you’re on the go.

Finally take control of your muscle building results by increasing the most important hormone for building muscle – testosterone. Get the muscle gains and body that you deserve, use TestoFuel.

Visit www.TestoFuel.com for more information and to buy.

Studies and references:

D-Aspartic Acid (DAA)

Vitamin D3

articles.mercola.com/sites/articles/archive/2009/05/23/new-research-shows-vitamin-d-can-dramatically-increase-athletic-performance.aspx

ZMA
Krotkiewski, M., et al. Zinc and muscle strength and endurance. ActaPhysiol Scandinavia. 116(3):309-311, 1982.

Fenugreek

Arnold Schwarzenegger is among those remembering fitness legend Joe Weider, who died Saturday of heart failure. He was 93. “Joe was a titan in the fitness industry and one of the kindest men I have ever met,” Schwarzenegger said of the man he called a dear friend and mentor.

Arnold Schwarzenegger on his twitter:

Today, I lost a dear friend and mentor, and the world lost one its strongest advocates of living a healthy lifestyle. Joe Weider was a titan in the fitness industry and one of the kindest men I have ever met.

I knew about Joe Weider long before I met him – he was the godfather of fitness who told all of us to “Be Somebody with a Body.” He taught us that through hard work and training we could all be champions.  When I was a young boy in Austria, his muscle magazines provided me with the inspiration and the blueprint to push myself beyond my limits and imagine a much bigger future. I know that countless others around the world found motivation in the pages of his publications just as I did, but as I read his articles in Austria, I felt that he was speaking directly to me and I committed to move to America to make my vision of becoming the best bodybuilder, to live the American dream, and to become an actor a reality.

Joe didn’t just inspire my earliest dreams; he made them come true the day he invited me to move to America to pursue my bodybuilding career. I will never forget his generosity. One of Joe’s greatest qualities is that he wasn’t just generous with his money; he freely gave of his time and expertise and became a father figure for me. He advised me on my training, on my business ventures, and once, bizarrely, claimed I was a German Shakespearean actor to get me my first acting role in “Hercules in New York”, even though I barely spoke English. As my career took off, he was always nearby, giving advice, promoting my movies or my crusade as the Chairman of the President’s Council on Fitness in the pages of his magazines, and appearing at my fundraisers and events when I decided to run for Governor. He was there for me constantly throughout my life, and I will miss him dearly.

He leaves behind a fantastic legacy of a fitter world. Very few people can claim to have influenced as many lives as Joe did through his magazines, his supplements, his training equipment, and his big-hearted personality. Joe was known for urging everyone, “Exceed yourself,” and there is no question that throughout his life, he did just that.

My thoughts and prayers are with his extraordinary wife, the love of his life, Betty, and all of his family and friends.

Bodybuilding  Competitor Martin Kjellstrom, 41, may be reduced judgment in the Court of Appeal.
Instead of 3.5 years in prison is sentenced him to two years and nine months.

However, the Court of Appeal strikes the district court’s ruling regarding the repayment to the insurance fund.

Martin Kjellstrom competed for many years with the world’s elite in bodybuilding. He has been identified as the organizer of a major doping tangle with branches in Gothenburg, where he was part of a network among their workout buddies at a gym in Gothenburg. He was part of doping king “Mr. Maxis’ network.

3.5 years in prison

For this he was sentenced in Sundsvall District Court to 3.5 years in prison for aggravated doping offense but decided to appeal to the Court of Appeal.

In addition to the 3.5 years he received an additional three months in jail for aggravated fraud and aggravated contributions crimes because he was believed to have blown Insurance at 627 790 SEK.
He had been sick during the years 2003-2010, while he raked in money from sponsorships.

Now the Court of Appeals for lower Norrland come up with its judgment in which they reduce the sentence to two years and nine months for serious doping offenses and complicity in trafficking. In the Court of Appeal Criminal includes fraud part.

Indictment dismissed

The repayment of the 627,790 crowns are however fixed.
The Court of Appeal reduces the judgment because it could not be proved that Martin Kjellstrom was attached to the name Giant who figured in an email conversation and a transfer of money. The indictment in this part therefore dismissed.

Also with regard to the introduction of doping preparations he is deemed not to be the perpetrator, but convicted of complicity in trafficking.

By Peter McGough

Nasser El Sonbaty, who passed away March 20, aged 47, was a bodybuilding one-off: A maverick who trod an individual path through his chosen sport.

Born in Stuttgart, Germany, Nasser’s father was Egyptian and his mother was from Yugoslavia (now Serbia). Throughout his contest career he insisted that he be billed as representing Yugoslavia.

SLOW ASCENT

Most guys who crack the Olympia top six on five occasions, as Nasser did, rise pretty fast through the pro ranks. Nasser didn’t.  His pro career started inauspiciously in 1990, and the first occasion I saw him was at the 1991 Night of Champions where he finished out of the top 14. The winner was Dorian Yates and on that day if someone had said the Yugoslavian behemoth would eventually threaten Yates’ Olympia reign, they would have been told, “Yeah, and one day Arnold Schwarzenegger will be Governor of California.”

Two third places in 1993 at the French and German Grand Prixs signaled that the 270 pounder was on the move, and 1994 was a breakthrough year when he finished second to Mike Francois at the Night of Champions and seventh in his first Olympia. By now he had moved to San Diego and I got to know him quite well as he came into the Weider offices in LA regularly. I found him to be a thoughtful and well-educated individual; he had graduated from the University of Augsburg, Germany in 1992 with degrees in History, Political Science and Sociology.  He was unafraid to laugh at himself and the “crazy world” of bodybuilding he inhabited. In fact most of the time the conversations would be non-bodybuilding. In the offseason he would, at 315 pounds, come into Weider HQ clad in shorts and casual shirt and as he made his way down the corridors, heads with WTF expressions would pop out of offices to stare in bulging eye fashion at this walking cartoon.

FLEX used to have a section called The Big Picture in which bodybuilders would pick their favorite books, cars and give out other trivia not connected with gym work. Nasser, alone, absolutely refused to do it. He would say, “I won’t answer stupid questions. Nobody wants to know what my favorite movie is.”

RISE AND FALL

In 1995 he won the Night of Champions and Houston Pro and was third in the Olympia and was seen as maybe the biggest threat to Yates, who he could match on size and weight. Although that golden generation of ‘90s bodybuilders weren’t exactly bosom buddies they did hang out together backstage and on European tours. Nasser was different; he seemed to prefer his own company and although classed as a loner he never seemed lonely.

Testing for diuretics took place at the 1996 Mr. Olympia staged in Chicago and at the athletes meeting 48 hours before the contest Nasser excused himself about three times to use the rest room. As he came back for the final time he brushed past me, shot me an impish grin and said, “Yes, I know what you’re thinking. The answer is yes.” On the night of the contest he was placed third, but 48 hours later when the test results came back his sample was found to be positive and he was disqualified. He told me, “I gambled and lost. But I’m not going to cry about it. I can’t — the diuretics make that impossible.”

At the 1997 Olympia he was runner-up with many in attendance thinking he had ended Yates Sandow run. At the 1998 Arnold his 280 pounds finished second to Flex Wheeler’s 224 pounds, and I found myself writing, “Standing next to each other, Flex looked like Nasser’s lunch.”

With the 1998 Olympia title being up for grabs due to Yates’ retirement, Nasser had great hopes of taking over as bodybuilding’s top man, but Ronnie Coleman spoiled that party and the previous year’s runner-up was third. A few months later he won the 1999 Arnold but that sixth pro victory really was the last hurrah for one of the most enigmatic characters to ever liven up the bodybuilding landscape. His physique and results fell away and his last contest was 14th place at the 2005 Europa Supershow.

As his standings faltered there were accusations that he used synthol in his delts and one time he was hospitalized for an infection in that area. He brushed it off as a “Staph infection,” and also cited “scar tissue” as the cause. Years later he did admit he used Esiclene. During that long – sad to watch — deteriorating winter of his career Nasser was often asked if he had any thoughts of retiring. He would, respond,” I’m tired of being asked that stupid question. I don’t know. Do you know when you’re going to retire? Or when you’re going to die? Or when you’re going to have children? When I know I’m going to retire, I’ll announce it, but until then, I don’t know.”

After the end of his career Nasser became increasingly critical and bitter over the years about the structure of bodybuilding, and how he felt he had not been given his just desserts. It was not an opinion I shared, and he knew it.

THE LAST TIME

It was March 3, 2006, in Columbus Ohio, the night before that year’s Arnold Classic. I found myself in the bar of the Westin Hotel with Nasser. He sipped on a diet coke and I nursed a Johnnie Walker Black. We spoke for maybe three hours and reminisced about former years and discussed many non-bodybuilding subjects. The evening was free of tension and rancor.

That was the last occasion we spoke; we never had any more contact. It was an enjoyable evening when I re-united with the old – which is to say the young – Nasser. A Nasser eager to share a joke and ready to find humor amid the unpredictable world of bodybuilding. The Nasser of that evening is the one I will remember. Rest in peace, my friend.

NASSERTIONS - The Things He Said

On Shawn Ray: “He should apply for a job at Fed-Ex because he tells everyone he has the perfect package.”

On Paul Dillett: “I call him The Great Plains, due to all the wide open spaces on his physique.”

On gurus: “If a bodybuilder finishes first, he screams ‘I won’.  If they lose they say, ‘My guru screwed me up.’”

On genetics: “In bodybuilding, genetics is key. You can give a Greyhound exactly the same amount of steroids as you give a Rottweiler, but the Rottweiler will always be bigger and more massive than the greyhound.”

On training partners: “I never believed in having the crutch of a permanent training partner to urge me on. When I was studying at the University of Augsburg there was no-one standing over me screaming, ‘Come on Nasser, one more book!’”

IFBB Pro Arnold Classic Gallery

IFBB Amateur Arnold Classic Gallery

We will keep you posted, and don’t forget to check it yourself as well