30 Seconds SummaryPeaking for Drug-Free Bodybuilding with Dr. Eric Helms
- Dr. Eric Helms strategically tackled three bodybuilding competitions over consecutive weekends, highlighting the complexity of planning multiple peak weeks.
- Peak weeks focus on enhancing a competitor's stage appearance through adjustments in exercise, diet, and fluid intake to manipulate body water levels.
- Traditional peaking methods recommend a depletion phase followed by carbohydrate loading and often involve water and electrolyte manipulation, which may not be consistently effective for drug-free athletes.
- For drug-free bodybuilders, water restriction may increase skinfold thickness and create a 'flat' appearance despite carbohydrate loading. A simple and effective peaking approach involves a high carb intake day on Thursday followed by a tapered intake until competition day.
- Carbohydrate adjustments are based on individual responses during prep, with heavier loading earlier than most protocols suggest and fiber reduction to minimize intestinal water retention.
- Sodium intake can enhance vascularity on competition day but should be experimented with in advance due to varying individual responses.
- Post-show meals should be moderate, especially when preparing for consecutive competitions, focusing on social engagement rather than excessive indulgence.
- Given the dynamic and subjective nature of body physiques, having a coach or experienced competitor for objective assessment and decision-making during peak week is beneficial.
Stronger By Science
The MASS Team
