https://virgool.io/feed/@barafknhdyth fa 2026-06-10 16:06:39 https://files.virgool.io/upload/users/3494742/avatar/avatar.png?height=120&width=120 https://virgool.io/@barafknhdyth https://virgool.io/@barafknhdyth/%D8%A8%D8%AF%D9%86%D8%B3%D8%A7%D8%B2%DB%8C-%D9%88-%D8%B1%DA%98%DB%8C%D9%85-u8ouulbbsnsk مهرداد غلامیانin @mehrdadgholamiann کمی بیش از . این کار کمی سطح گلیکوژن رو بالا میبره و بدن رو اماده میکنه برا کم کردن کرب که بعد از این مرحله اجرا میشه. در روزهای بعدی شما به تدریج مصرف کربوهیدرات رو در هر روز کم میکنی. ا حدیث بارافکن حدیث بارافکن Sun, 20 Jul 2025 02:16:29 +0330 https://virgool.io/@barafknhdyth/%D8%B1%DA%98%DB%8C%D9%85-%D9%84%D8%A7%D8%BA%D8%B1%DB%8C-%DA%A9%D8%AA%D9%88%DA%98%D9%86%DB%8C%DA%A9-kgv0jqq1aaqw تا به حال اسم رژیم لاغری کتوژنیک را شنیده‌اید؟ رژیم مدیترانه‌ای چطور؟ در جهان انواع رژیم لاغری وجود دارد که هر یک مزایا، معایب و محدودیت‌هایی دارد. برخی از آن‌ها بر کاهش اشتهای شما تمرکز می‌کنند، در حالی که برخی دیگر کالری، کربوهیدرات یا چربی را محدود می‌کنند.مهرداد غلامیان حدیث بارافکن حدیث بارافکن Fri, 18 Jul 2025 05:12:15 +0330 https://virgool.io/@barafknhdyth/peak-week-recommendations-for-bodybuilders-an-evidence-based-approach-xzniemue5rca مهرداد غلامیانR EVI EW Open AccessPeak week recommendations forbodybuilders: an evidence based approachGuillermo Escalante1, Scott W. Stevenson2, Christopher Barakat3,4, Alan A. Aragon5 and Brad J. Schoenfeld6*AbstractBodybuilding is a competitive endeavor where a combination of muscle size, symmetry, “conditioning” (low bodyfat levels), and stage presentation are judged. Success in bodybuilding requires that competitors achieve their peakphysique during the day of competition. To this end, competitors have been reported to employ various peakinginterventions during the final days leading to competition. Commonly reported peaking strategies include alteringexercise and nutritional regimens, including manipulation of macronutrient, water, and electrolyte intake, as well asconsumption of various dietary supplements. The primary goals for these interventions are to maximize muscleglycogen content, minimize subcutaneous water, and reduce the risk abdominal bloating to bring about a moreaesthetically pleasing physique. Unfortunately, there is a dearth of evidence to support the commonly reportedpractices employed by bodybuilders during peak week. Hence, the purpose of this article is to critically review thecurrent literature as to the scientific support for pre-contest peaking protocols most commonly employed bybodybuilders and provide evidence-based recommendations as safe and effective strategies on the topic.Keywords: Bodybuilding, Competition, Contest, PeakingBackgroundBodybuilding is a competitive endeavor where a combin￾ation of muscle size, symmetry, “conditioning” (low bodyfat levels), and stage presentation are judged. To be suc￾cessful, competitors must present their best physiqueduring the day (or days) of the competition. Body￾builders typically employ periods of 8–22 + weeks ofpreparation where diet and exercise programs are modi￾fied from the off-season in an effort to lose body fat andgain or maintain skeletal muscle mass [1–10]. In thefinal days of preparation, competitors have been re￾ported to implement interventions to “peak” their bodyin an effort to maximize contest day aesthetics [11–14].The interventions often used include altering theirexercise regimens as well as their macronutrient, water,and electrolyte intake with the goals of: (1) maximizingmuscle glycogen content as a means to enhance muscle“fullness” (i.e. volume), (2) minimizing subcutaneouswater (in an effort to look “dry” as opposed to “watery,”thus enhancing muscularity), and (3) minimizingabdominal bloating to maintain a smaller waistline andoptimize physique proportion and overall aesthetics[11, 12, 14–17]. While competitors may use naturalmethods to achieve these goals, self-prescription of po￾tentially hazardous drugs such as insulin and diureticshave been widely reported [8, 18–21].An observational study gathered information on nutri￾tional peak week and competition day strategies among81 natural bodybuilders (Males = 59, Females = 22) via a34-item questionnaire; the survey listed commonlyutilized peaking strategies and provided additional spacefor qualitative information [11]. The vast majority of theparticipants (93.8 %) reported employing a peaking strat￾egy the week prior to the competition (referred to as“peak week”), with the manipulation of carbohydrate(CHO), water حدیث بارافکن حدیث بارافکن Thu, 05 Sep 2024 08:19:36 +0330