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Peak Week

The document provides guidance on peak week preparation for a bodybuilding competition, including reducing water intake to 2 liters in the final days, increasing sodium intake before a pump up, front loading carbs on Tuesday and Friday of the week while tapering, limiting fats the day of the show to 15-25g, and recommendations for cardio, training, and pumping up in the final days. Names of experts in the field are also mentioned.

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Terry Bogard
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1K views2 pages

Peak Week

The document provides guidance on peak week preparation for a bodybuilding competition, including reducing water intake to 2 liters in the final days, increasing sodium intake before a pump up, front loading carbs on Tuesday and Friday of the week while tapering, limiting fats the day of the show to 15-25g, and recommendations for cardio, training, and pumping up in the final days. Names of experts in the field are also mentioned.

Uploaded by

Terry Bogard
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as RTF, PDF, TXT or read online on Scribd
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Peak Weak

Water
Constant 7-11 liter
Cut to lean or hard reduce water to soften
Static so doesn’t affect sodium and potassium
Steady and high
Enhanced pull out testosterone 2 weeks before and up anti estrogen,
down water 11 to 4 or 2 liter
Fat skin over skin feels granular is fat
Water high and sodium constant, aldosterone is low. Don’t low
potassium, increases aldosterone

Fixing Spillover
Pump water high and multiple pump ups (losses sodium)
If drop water (at least 2 liter) but get enough carbs you can still be full
Xpel - Thiazide diuretic blocks potassium

Dry carb loading


Don’t reduce water while loading

Sodium manipulation
Water and sodium low, can’t get pump. Blood pressure
Before the pump up 1-3 g of sodium (15 min before)
Sodium is safe for the same day

Carbohydrate manipulation
Front load. Tuesday (or weekend before) load carbs, tapper down,
Friday load carbs tapper down for show.
Reefed of carbs 1-3 times week, carbs similar to the offseason
Front load Tuesday and Friday 90-120% what they had on refeed
Between Tuesday and Friday midpoint of a low and high carb day
Show day 75% of high day (upon look)

Dietary fats
15-25g on day of competition

Cardio and resistance training


No cardio during load
Cardio until Wednesday and then switch to posing, stretch and flex
while carbing up
Leg days first and stop 2 days out. Let legs rest 7 days out
Upper the repetitions and don’t go to failure

Pumping up
Dont pump legs or abs

Names
Jeff Nippard
Cliff Wilson
Eric Helms
Jason Theobald

Mentions
Dan Duchaine - Formulas
Layne Norton
Dr. Joe Klemczewski
Skip La Cour
Jeff Alberts
Brad Loomis
Alberto Nunez

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