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خواندن ۲ دقیقه·۱ ماه پیش

Peak week recommendations for bodybuilders: an evidence based approach

مهرداد غلامیان
مهرداد غلامیان



R EVI EW Open Access

Peak week recommendations for

bodybuilders: an evidence based approach

Guillermo Escalante1

, Scott W. Stevenson2

, Christopher Barakat3,4, Alan A. Aragon5 and Brad J. Schoenfeld6*

Abstract

Bodybuilding is a competitive endeavor where a combination of muscle size, symmetry, “conditioning” (low body

fat levels), and stage presentation are judged. Success in bodybuilding requires that competitors achieve their peak

physique during the day of competition. To this end, competitors have been reported to employ various peaking

interventions during the final days leading to competition. Commonly reported peaking strategies include altering

exercise and nutritional regimens, including manipulation of macronutrient, water, and electrolyte intake, as well as

consumption of various dietary supplements. The primary goals for these interventions are to maximize muscle

glycogen content, minimize subcutaneous water, and reduce the risk abdominal bloating to bring about a more

aesthetically pleasing physique. Unfortunately, there is a dearth of evidence to support the commonly reported

practices employed by bodybuilders during peak week. Hence, the purpose of this article is to critically review the

current literature as to the scientific support for pre-contest peaking protocols most commonly employed by

bodybuilders and provide evidence-based recommendations as safe and effective strategies on the topic.

Keywords: Bodybuilding, Competition, Contest, Peaking

Background

Bodybuilding is a competitive endeavor where a combination of muscle size, symmetry, “conditioning” (low body

fat levels), and stage presentation are judged. To be successful, competitors must present their best physique

during the day (or days) of the competition. Bodybuilders typically employ periods of 8–22 + weeks of

preparation where diet and exercise programs are modified from the off-season in an effort to lose body fat and

gain or maintain skeletal muscle mass [1–10]. In the

final days of preparation, competitors have been reported to implement interventions to “peak” their body

in an effort to maximize contest day aesthetics [11–14].

The interventions often used include altering their

exercise regimens as well as their macronutrient, water,

and electrolyte intake with the goals of: (1) maximizing

muscle glycogen content as a means to enhance muscle

“fullness” (i.e. volume), (2) minimizing subcutaneous

water (in an effort to look “dry” as opposed to “watery,”

thus enhancing muscularity), and (3) minimizing

abdominal bloating to maintain a smaller waistline and

optimize physique proportion and overall aesthetics

[11, 12, 14–17]. While competitors may use natural

methods to achieve these goals, self-prescription of potentially hazardous drugs such as insulin and diuretics

have been widely reported [8, 18–21].

An observational study gathered information on nutritional peak week and competition day strategies among

81 natural bodybuilders (Males = 59, Females = 22) via a

34-item questionnaire; the survey listed commonly

utilized peaking strategies and provided additional space

for qualitative information [11]. The vast majority of the

participants (93.8 %) reported employing a peaking strategy the week prior to the competition (referred to as

“peak week”), with the manipulation of carbohydrate

(CHO), water

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