Peak Week: Part 5
This is it. The day you've worked months for. The variables have been manipulated, the physiological processes are in motion. Today's goal is simple: maintain and present the perfect look you've created, without messing anything up in the final hours.
The Morning of the Show
Wake up and calmly assess your physique in the mirror. Do not panic. You will likely look a bit flat after a night without food or drink. This is normal and will improve throughout the day with your meals.
Show Day Meals
The plan is to eat small and frequently. Every 2-3 hours, have a small meal consisting mainly of easily digestible carbohydrates, with a little protein and fat.
Why small? To prevent bloating and digestive issues.
Good choices: Rice cakes with jam or honey, a banana, cream of rice. A small sprinkle of salt on these meals can help keep the muscles full.
Fluids: Only take small sips of water to wash down your meals, unless your coach advises otherwise based on your look.
The Pump-Up: Timing is Everything
The pump-up is not a workout. The goal is to drive blood into the muscles for temporary added fullness and vascularity right before you go on stage.
When: Start about 20-30 minutes before you're due on.
What to do: Use light resistance bands or very light weights. Focus on movements for your "show muscles" (chest, shoulders, arms, back). Perform 2-3 sets of 15-20 repetitions with constant tension.
What NOT to do: Exhaust yourself. Going too heavy or training to failure will kill your pump and leave you fatigued.
The "Secret Weapon": About 15-20 minutes before your pump-up, have a small amount of simple sugars (a tablespoon of honey, a handful of gummy bears) with a pinch of salt. This can significantly enhance the pump.
Mental Focus: The Final Rep
Stress is your enemy on show day. High cortisol levels can lead to water retention and a flatter appearance. Stay calm, breathe deeply, and focus on your posing. You have done the work. This is the reward. Walk on stage with the confidence that you've given it your all.
Conclusion of the Series
Peak week is the culmination of a successful preparation. It's a week of science, precision, and self-control, not magic or panic. By understanding and applying the principles of training, nutrition, water, and sodium, you give yourself the best possible chance to present your ultimate physique. The hard work is done. Now, enjoy it.
References:
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine and Science in Sports and Exercise, 36(4), 674–688. (Principles of pump/hyperemia).
Adam, J. J., & DeLuca, H. F. (2003). The action of 1,25-dihydroxyvitamin D3 and the stress hormones, cortisol and parathyroid hormone, on bone in the rat. Archives of Biochemistry and Biophysics, 414(2), 234-242. (Indirect link cortisol and mineral balance).
