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
