UNIVERSITY Contest Prep Peak Week Lesson Overview • • • • • • • • • • • • • • • • • What peak week is and isn’t Peak week variables to manipulate Carb loading the big player Why water and sodium are needed for loading Water manipulation and regulation Root causes of water retention Peak week stress management Flat vs Full vs Spilled Monitoring and Analysis Carb loading methods: Eat up into show Back load Front load Training during peak week Show day what to do? Peak week supplementation Sample peaking protocols What Peak Week Is and Is NOT Peak week is typically a one-week period prior to competition to bring about the final look of a full and hard physique to stage This is not a magic week and no “tricks” are here to bring an unconditioned physique in stage ready This is NOT the week to introduce variables you have not practiced with prior on prep You MUST be fat free stage lean prior to peak week Peak week will be slight manipulations to gain 1%, but extreme approaches can make you 10-20% worse as well Big Picture if you are in contest conditioning and look great week out you have very little to do, and likely best practice is to just walk out on stage as is Peak week is an Art not a Science Peak Week Variables Physiological Changes to Meet Aesthetic Goals: Increase muscle fullness by increasing muscle glycogen content Bring a hard look by minimizing extracellular water Maximizing V taper via managing abdominal bloating and fullness Variables to be aware of: Carbohydrates Water Electrolytes (Sodium, potassium) Fiber Food Sources Supplements Meal timing Training/Cardio Stress Sleep Step Count PEDS/Fat burners Carb Loading the Big Player Manipulating Carbohydrates is the MAIN Variable to improve your physique and should be the focus Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms (Wilson, 2019) • 24 male bodybuilders (Amateur South American Arnold Classic or Brazilian Championship) • Control