Tags: Bodybuilding, Competition preparation

Peak Week is a crucial phase in the preparation for a bodybuilding competition. It takes place in the last week before the competition and is responsible for the final touches to get the athlete's physique into the best possible shape. During this time, various strategies are used to maximize muscle mass and reduce excess water. In this article, we will explain the different phases of Peak Week in detail – a process that even professionals like Urs Kalecinski regularly go through.

What is Peak Week?

Peak week is the final week before a bodybuilding competition, during which athletes adjust their nutrition and strength training to optimize their physical appearance. The goal is to enhance muscle mass and prepare the body to appear in peak condition on stage—for example, at the Mr. Olympia or an IFBB/NPC competition. This is achieved through a combination of carbohydrate depletion/glycogen depletion, water depletion, carbohydrate loading, and targeted training.

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Phase 1: Carbohydrate Unloading / Glycogen Storage Depletion

Carbohydrate depletion, also known as "carb depletion," is a strategic process performed during the peak week before a bodybuilding competition. The goal of this phase is to deplete muscle glycogen stores and then optimize muscle performance through targeted carbohydrate loading.

How does Carbohydrate Unloading Work?

Glycogen is the stored form of carbohydrates in the body and is stored primarily in the liver and muscles. It serves as an energy source for physical activity. During intense exercise or training, the body uses up these glycogen stores.

In the days leading up to the actual deloading (usually about a week before the competition), athletes have often already reduced their calorie intake and adjusted their diet to prepare the body for the upcoming changes.

During the initial deloading phase—typically 3 to 5 days before competition—athletes drastically reduce their carbohydrate intake. This is often done to around 50-100 grams per day, depending on individual needs and goals. During this time, protein intake is increased to prevent muscle breakdown.

To further deplete glycogen stores, many bodybuilders incorporate moderate-intensity strength training and cardio sessions into their plans. This type of training promotes the use of glycogen in the muscles, thus accelerating the depletion process. Nevertheless, the intensity of the training is somewhat reduced to avoid potential injuries.

Phase 2: Water Discharge

The second phase of Peak Week focuses on reducing body water content. Many bodybuilders believe that excess water under the skin can impair the appearance of their muscles. Therefore, a controlled water removal is often performed during this phase. This is a classic step in the program of many professional bodybuilders .

How Does Water Discharge Work?

In the days leading up to a competition, athletes significantly reduce their water intake. This typically occurs over a period of three to five days. At the beginning of this phase, many bodybuilders drink relatively large amounts of water—consistently around 3 to 4 liters per day—to encourage the body to excrete excess water. After a few days, fluid intake is then drastically reduced, sometimes to just half a liter per day or even less.

The Role of Sodium:

Another important aspect of dehydration is controlling sodium levels in the body. Sodium binds water in the body, so reducing sodium consumption can help flush out excess water. Many athletes drastically reduce their salt intake during this time or eliminate it completely for a short period.

Phase 3: Carbohydrate Loading, Pump Training and Recovery

After dehydration, carbohydrate loading follows. This phase aims to replenish glycogen stores in the muscles and thus maximize muscle volume and definition. To achieve this, one or two pumping sessions are included to help the ingested carbohydrates reach the muscles. However, even during this time, recovery and stress reduction are crucial for achieving the desired peak performance.

Why are Carbohydrates Important?

Carbohydrates are an important source of energy for the body and play a crucial role in muscle definition. When athletes increase their carbohydrate intake, their muscles store more glycogen—a form of stored energy—leading to them appearing fuller and more defined.

The Process of Carbohydrate Loading

Carbohydrate loading typically begins one to two days before the competition. Previously, athletes reduced their carbohydrate intake during the dehydration and carbohydrate depletion phases to maximize depletion and prepare the body for loading. Now, the intake of easily digestible carbohydrates such as rice is significantly increased.

The amount of carbohydrates varies depending on the individual athlete's needs, but many aim to consume between 5-10 grams of carbohydrates per kilogram of body weight. This can lead to a short-term weight gain—but this is normal and is primarily due to the extra glycogen and associated water.

Phase 4: Pump Training and Regeneration

During the peak week before a bodybuilding competition, many athletes incorporate so-called "pump sessions" into their training plan, especially during the carbohydrate loading phase. These special workouts are designed to maximize muscle tone and physique appearance on stage. Here's why pump sessions are important and how they work.

Why Pump Sessions?

• Maximizing muscle volume: During carbohydrate loading, the body stores additional glycogen in the muscles. Glycogen attracts water, making the muscles appear fuller and plumper. Targeted pumping sessions can enhance this effect.
• Improved circulation: Pumping sessions promote blood flow to the muscles. Increased blood flow brings more nutrients and oxygen to the muscles, which not only promotes growth but also leads to a better pumping effect.
• Muscle activation: These short, intense training sessions help actively stimulate the muscles before the competition. This is especially important to ensure that the muscles are well supplied with blood and ready for the presentation.

The Importance of Recovery

Recovery before a bodybuilding competition is an essential part of preparation and should not be underestimated. By maximizing recovery one to two days before the competition—through rest, light activity, and mental relaxation—athletes ensure they are both physically and mentally ready to perform their best on stage. Optimal recovery not only leads to better performance but also a more impressive appearance on competition day.

Conclusion

Peak Week is a highly sensitive yet incredibly effective phase of bodybuilding competition preparation. Whether you're a beginner practicing bodybuilding for beginners or an experienced athlete on your way to your IFBB stage, a well-thought-out process can make the difference between "good" and "spectacular."