Pro Bodybuilding coach Stefan Kienzl explains the most common reasons that pro bodybuilders peak too early and look off on competition day
The fourth and final episode of GI Conversation with Stefan Kienzl, hosted by Vlad Yudin, delivers an insightful conclusion to the series, focusing on the finer details of bodybuilding science, coaching philosophy, and athlete performance. Kienzl, known for coaching elite bodybuilders like Nathan De Asha, Shaun Clarida, William Bonac, Urs Kalecinski, Wesley Vissers, and Martin Fitzwater, shares his expertise on topics ranging from peak conditioning strategies to nutrition, cardio, and the impact of HGH.
Why Do Some Bodybuilders Look Great Before a Show, Then Deflate on Stage?
One of the biggest frustrations in bodybuilding is when an athlete appears shredded and full days before a competition but looks flat or “deflated” on stage. Stefan Kienzl attributes this to two primary reasons:
- Social Media Illusions – Many bodybuilders train to look good for social media rather than for competition. They control their lighting, angles, and poses in ways that may not reflect their true stage condition. Often, what fans perceive as an athlete “deflating” before a show is actually an illusion—they never had that peak conditioning in the first place.
- Peaking Too Early – Some bodybuilders do genuinely peak too soon, losing their optimal conditioning by the time they step on stage. This can result from mismanaging diet, water intake, or training intensity in the final days before a show.
Managing Blood Pressure in Bodybuilding
Blood pressure is a major concern for bodybuilders, especially those using performance-enhancing drugs. Stefan Kienzl emphasizes that high blood pressure isn’t just a bodybuilding issue—it’s a widespread health risk in developed countries.
For bodybuilders, Kienzl advises prioritizing cardiovascular exercise and proper nutrition. However, he also acknowledges that steroids significantly increase blood pressure. Athletes must ask themselves whether the risks are worth their passion for the sport. If they are unwilling to accept the potential health consequences, bodybuilding at an elite level may not be the right path.
Are Supersets Necessary for Muscle Growth?
When asked about the necessity of supersets, Stefan Kienzl is clear: they are not essential. What truly matters is intensity and progressive overload—continuously improving at lifting heavier weights and executing better-quality training sessions. Supersets can be a useful tool, but they are just one of many methods to increase training intensity.
Training Frequency: Should You Train a Muscle Group More Than Once a Week?
The answer, according to Stefan Kienzl, depends entirely on genetics. He references Ronnie Coleman, who has stated in interviews that his body could fully recover quickly, allowing him to train each muscle group twice a week.
However, not all athletes have this ability. The key is understanding how well your body recovers before deciding on training frequency.
Carb Cycling: Does Kienzl Use It?
While carb cycling is a popular nutrition strategy, Stefan Kienzl prefers to keep things simple. He adjusts calorie intake based on training needs but doesn’t follow traditional carb cycling. His philosophy centers around individualized nutrition rather than rigid, one-size-fits-all dieting methods.
Common Diet Mistakes in Bodybuilding Prep
One of the biggest pitfalls in contest prep is impatience. Stefan Kienzl warns against:
- Changing diet strategies too frequently – Many athletes panic and alter their diet plans too soon instead of allowing their bodies time to respond.
- Dropping calories too fast – Cutting calories aggressively can lead to metabolic crashes.
- Entering a “death spiral” – When athletes over-diet and lose muscle mass, they often respond by cutting even more, leading to an unhealthy and unsustainable prep.
The Role of Cardio in Bodybuilding
How much cardio is enough? Kienzl stresses that this depends on genetics. For instance, Martin Fitzwater did zero cardio going into the Olympia, whereas some athletes require an hour per day.
Kienzl prefers to have his athletes do as little cardio as possible, as excessive cardio impacts recovery and can slow muscle growth. His goal is to get their heart rate between 120-130 BPM while preserving muscle mass.
Why Did Martin Fitzwater Need No Cardio for Olympia?
Martin Fitzwater’s lack of cardio wasn’t just about a clean diet—it was a result of his elite metabolism and intense training style. His training sessions were so high in energy output that they naturally burned enough calories to maintain conditioning.
Stefan Kienzl emphasized that successful coaching is about more than just writing training and diet plans. A great coach reads between the lines, adjusting strategies based on how an athlete’s body responds rather than sticking rigidly to a predetermined plan.
Does HGH Cause Cancer?
One of the more controversial topics in bodybuilding is the use of human growth hormone (HGH) and its potential risks.
Stefan Kienzl clarifies that HGH does not cause cancer, but it can accelerate the growth of existing cancer cells. HGH is a natural part of the body’s regeneration process, enhancing cell replication and renewal. However, if cancerous cells already exist in the body, HGH can speed up their growth.
Wrap Up
Episode four of GI Conversation with Stefan Kienzl delivers a fitting conclusion to the series, offering practical advice on bodybuilding’s most critical topics. Kienzl’s no-nonsense approach to coaching, training, and nutrition highlights the importance of keeping things simple, understanding individual genetics, and making strategic adjustments.
This episode reinforced Kienzl’s belief that success in bodybuilding isn’t about following trends but rather mastering the fundamentals and executing them consistently. From managing contest prep to understanding the risks of PEDs, Kienzl’s expertise provides invaluable guidance for both aspiring and seasoned bodybuilders.
As the series comes to an end, Stefan Kienzl leaves viewers with a clear message: bodybuilding success isn’t just about training hard—it’s about training smart.
Stay tuned for future projects with Vlad Yudin and Stefan Kienzl as they continue to explore the evolving world of bodybuilding.
