On the other hand, a well planned and properly executed peak week will help you look more shredded, and allow you to best present the physique you’ve worked so hard for. If you’re a novice competitor – meaning you’re not familiar with how to carb up, the significance of potassium and sodium manipulation, and/or how water should be handled – then you should stick to what you know…the routine you’ve committed to up to this point. If you’re a veteran, you know the drill! Everyone’s body is different, so do what you know works for you!
Water manipulation may be adopted by some seasoned body builders. It is a common approach to load with water at the start of peak week and then taper off (or even cut water completely) 24 hours or so before stage time. The theory is that the body gets used to the extra water, and therefore readily excretes more. Then, when you taper/cut water, the body continues to excrete water, not realising that less is coming in. The result (one hopes) is a drier look on stage. What this means: your bodybuilder might be glugging down anything up to 10 litres of water every day. They’ll be feeling cold, gross and probably a bit sick!
Carb depletion & loading is a process that bodybuilders adopt through peak week. The goal is to deplete carbs; losing water beneath the skin and virtually losing ever glycogen molecule in your muscles’ cells. Listen to your coaches and always do your research!
Pose, pose, pose! Practice makes perfect and this is especially true for posing. You want to feel absolutely confident and comfortable with all of your poses on stage. During peak weak you want to be practicing daily, at least once, for 15 or more minutes. Not only does posing at this point help calm and focus your mind, it actually helps tighten up the physique and can even help the drying out process. Get your friends and families involved and have them critique and take photos!
Everybody wants that elusive pump on show day, and showing up on stage flat as a pancake is a physique competitor’s worst nightmare! “Pumping” immediately prior to a show increases vascularity by fatiguing muscle groups through resistance training. When blood flow increases past normal levels, the muscles appear larger, fuller, and overall healthier.
This is why you’ll often see competitors banging out some dumbbell sets, repping with resistance bands, or knocking out some pushups prior to stepping onstage. If you want to ensure that all muscle groups receive some TLC, do a full-body workout from head to toe. Begin by fatiguing your shoulders and upper back, then progress all the way down to your hamstrings and calves.
You’ve all worked so hard, now it’s time to get on stage and show the world what it takes to compete, and win! Coach Janis and the Precision Fitness & Wellbeing Team will be rooting for all participants and wish everyone the best of luck at this years’ PFiTBC PRO-AM!