Biomass Muscle
A magazine for the bodybuilding masses.
A magazine for the bodybuilding masses.
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THE TALE OF TWO<br />
DIFFERENT PEAK<br />
WEEK PROTOCOLS 4<br />
WEEKS APART<br />
by John Gorman<br />
With a lot of people starting to get ready to hit the<br />
stage I want to post about a topic I really started to<br />
open up more and more about the last few years-<br />
Peak Week. There is so much misinformation out<br />
there; lets clear some of that up. I posted this last<br />
year and a lot of people gave good feedback, so I am<br />
posting it again now.<br />
I want to show a great visual picture of the difference<br />
that a peak week can make, most notably the<br />
difference certain day of show protocols can make.<br />
So many things are often done wrong and I want to<br />
highlight just how simple things really can be,<br />
because let’s face it most people are very scared of<br />
water, carbs, and salt. I have been there, I remember<br />
very well. Being scared led me to do things that<br />
actually backfired almost every time, and I want to<br />
help you not have to worry about that.<br />
This is a client from last year, Ed. The pic on the left is<br />
from a show in May (working with previous coach)<br />
and the pic on the right is us working together for 4<br />
weeks and peaking for the Mayhem in June. He won<br />
his Masters classes in both shows, but looking at the<br />
pics you can see a very drastic difference in his look<br />
on two totally different protocols. Let’s get into the<br />
differences.<br />
that flattened him out- no water, low/no salt, and a<br />
diuretic. When you are this flat, and not having water<br />
the day of show, you also will not get any vascularity,<br />
notice the difference in pics.<br />
Now comes the part a lot of people don’t realize isn’t<br />
going to work. He ate plenty of carbs to "carb up" on<br />
the day of the show, but without water and salt those<br />
just aren’t going to store as glycogen in the muscle.<br />
(Carbs need water to store, but also sodium so the<br />
sodium/glucose transporter works efficiently to store<br />
them). Now there is a bunch of food sitting in his<br />
stomach not storing and def not fast enough for the<br />
day of show. "But John what about the water in the<br />
body wont it pull water to store in the muscle with the<br />
carbs?" - yes it will, but there's only so much it's going<br />
to use and your body is designed to survive not fill out<br />
for a show, water isn’t going to be pulled from<br />
important places in the body to move carbs into a<br />
muscle. BUT, did you know carbs will store in the fat<br />
cell without water? Yes, it's true, most people didn’t<br />
know that and I didn’t either when I used to employ<br />
these methods.<br />
So here's what I had Ed do that is very simple and will<br />
work for everyone reading. Ed kept his sodium<br />
constant all week. Never dropped it, and actually<br />
upped it slightly before taking the stage to help him<br />
get a pump. Ed kept his water at 1.5 gals all week,<br />
and the day of the show he had 1/2 gal by prejudging<br />
and a gallon by the time he hit the night show. Water<br />
doesn’t make you hold water under the skin, TOO<br />
MANY CARBS MAKES YOU HOLD WATER. When<br />
you eat too many carbs they hold water to get<br />
processed, so CARBS are the culprit not water, don’t<br />
over eat them day of show.<br />
On the left, Ed had high water most of the week, and<br />
then cut it off for the day of the show down to barely<br />
any water intake. His salt also dropped down very low<br />
at the end of the week, while he ate plenty of carbs<br />
days of show to carb up. The problem here is cutting<br />
water makes you go flat, the muscle is mostly water<br />
and cutting it makes it deflate. (See his chest and<br />
shoulders on the left compared to the right). Cutting<br />
sodium way down actually flattens the physique out<br />
as well. Ever tried to get a pump backstage and<br />
nothing happens? Yup, that's what happens when<br />
cutting out an electrolyte that is responsible for<br />
contractions in the muscle and also cell swelling. Ed<br />
also took a diuretic, another thing that flattens<br />
everyone out no matter who you are. I don’t care if its<br />
potassium sparing, it still pulls water and will never<br />
pull water from just the skin, it pulls it from<br />
EVERYWHERE. So now Ed had 3 big things hitting