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It is hard to believe another year is upon us. For competitive bodybuilding, 2014 promises to be an exciting year, highlighted by the 50th anniversary of the Mr. Olympia in September. The competition for Olympia qualification spots will be especially intense as every pro bodybuilder on the planet would kill for a spot on the stage during that historic event.

Beta Alanine (3-aminopropanoic acid) is a naturally-occurring form of the amino acid Alanine. It is considered to be one of the most significant recent advancements in muscular power output and stamina enhancement. In many ways, the effects of Beta Alanine supplementation are similar to that of creatine, although the two substances work via different pathways within the metabolism.

Branched-chain amino acids (BCAAs) get to muscle fibers faster than other forms of aminos, and this is why BCAAs are a popular post-workout muscular recovery aid. A recently published study by researchers at Tsukuba University in Japan, looked at the effect on delayed onset muscle soreness (DOMS - a manifestation of muscle damage from training) of BCAAs combined with taurine. Taurine has been shown in some studies to have anti-inflammatory and anti-oxidative effects.

The largest amateur bodybuilding and fitness federation in the world is the U.S.A.’s National Physique Committee (NPC). To give you an idea of just how big this federation is, consider that its National Championships, held in Fort Lauderdale Florida on November 23rd, attracted nine hundred competitors. That right ... nine hundred! Now THAT’S a big contest! Organizing, and judging at such a massive event is a huge undertaking, and kudos to the NPC for managing it successfully for the 32nd consecutive year.

Years ago, coffee had a reputation as being bad for your health. Since then, a growing body of research has been accumulating indicating that coffee may provide strong health benefits. Of course most people associate coffee with caffeine. This most well-known of coffee alkaloids is of interest to bodybuilders and other performance athletes because it stimulates the metabolism, providing energy and enhanced body fat oxidation. It is not hard to see why so many athletes use it, and why it is so ubiquitous in fat burners, weight-loss products, pre-workouts, and energy drinks. It is effective, safe, cheap, familiar, relatively unregulated, and one of the few stimulants that is allowed by most sports federations, after the World Anti-Doping Agency (WADA) removed it from the banned list in 2004.

Earlier this year, 127 male amateur competitive bodybuilders responded to a web-based survey of their training practices. The results were published in the June, 2013 issue of the Journal of Strength & Conditioning Research. The results showed that, during the off-season, most performed 3 to 6 sets per exercise, with 7 to 12 rep maximum per set, and 1 to 2 minute rest between sets. In the six weeks before a contest, there was a reduction in training volume and intensity with most changing to 3 to 4 sets per exercise with 10 to 15 rep maximum, and 1 minute or less rest between sets. There was also an increase in cardio activity in the weeks prior to a contest.

Interest has been developing in a training technique called Blood Flow Restriction (BFR), where blood flow to a target muscle group is restricted during performance of resistance exercises through the use of lifter’s wraps, rubber bands, or pneumatic cuffs. To many bodybuilders, this may seem counterintuitive. After all, one of the most popular type of supplements is the pre-training nitric oxide stimulator designed to increase blood flow to the muscles during training. More blood flow means more oxygen and nutrients to the muscle, and more of the much-sought-after vascularity and “pump”.