While this celebratory homestretch before show day holds much anticipation and excitement, peak week shouldn’t be interpreted as “magical”. Rather, peak week should be seen as putting the finishing touches on a canvas, not trying to paint the Sistine Chapel in seven days…
As illustrated above, there is a hierarchy of variables and their level of importance when it comes to peak week. Remember, a well-executed peak is likely to only enhance someone’s appearance by 1-5%... and too many drastic manipulations can turn some competitors into the frog prince. Therefore, focus 95-99% of your effort and attention into the 20+ weeks of dieting prior to guarantee yourself a great week & a great look on stage!
1.) Conditioning
The goal is to achieve the required level of conditioning to be competitive in your category PRIOR to peak week. Therefore, don’t depend on seven days to make up for what 4-6 months of strategic dieting and training has the potential to do.
2.) Carbohydrates
To fill-out your muscle bellies with glycogen ensure to implement a carb-up protocol in the day/s leading up to the show. Food sources should include those that you’re familiar with, can digest easily, and have a fairly low fibre content to reduce gastrointestinal bulk. Base your peak week carb-up on prior refeed data, or aim for 3-10g/kg/day for the 1-3 days prior to the show (most competitors fall in the middle of this range)
3.) Stress Management
You’ve been working so hard toward this goal for months, so take this week to catch your breath and be semi-selfish with your time! Don’t jam-pack your schedule and make sure to prioritize sleep, recovery, and mindfulness.
4.) Training
This is not the week to be hitting PBs. You’re on a mission, and it involves getting a wicked pump without exhaustion, depletion or soreness! A few full body circuits coincided with your carb-up is generally the way to go.
5.) Fluid & Electrolytes
The less manipulation the better! A good rule of thumb is to keep your fluid and sodium intake consistent to regular days. Consider drinking to thirst on show day, and potentially have a ½ tsp salt shot prior to your stage pump-up!