Peak Week Blueprint: How to Dry Out for the Stage or Photoshoot
By Coach Varun Dhir – Team Muscle Factory | The Bodybuilding Doctor | Anabolic Arcc
Website: www.thebodybuildingdoctor.in
Introduction
Peak Week is the final and most crucial stage of any bodybuilding contest or photoshoot preparation. This is the week where months of hard work come together for that razor-sharp, stage-ready look. The goal? To maximize muscle fullness, minimize water retention, and bring out the deepest cuts and separations possible. When executed correctly, Peak Week can be the difference between a good physique and a jaw-dropping one.
The Science Behind Drying Out
Peak Week is all about manipulating three key variables: water, sodium, and glycogen. Water balance is controlled through strategic intake and timing. Sodium helps regulate muscle volume and fluid retention. Glycogen loading fills your muscles to their maximum capacity, making them appear bigger and tighter.
The 7-Day Peak Week Plan
Below is a generalized structure. This is NOT a one-size-fits-all plan — it must be customized based on your conditioning, carb tolerance, and whether you’re prepping for a photoshoot or competition.
Day 7 (Saturday): Begin carb depletion. Keep protein high, fats moderate, carbs very low. Train with high volume to drain glycogen stores.
Day 6–5 (Sunday–Monday): Continue depletion. Keep water and sodium high. This keeps muscles flat but sets you up for supercompensation.
Day 4 (Tuesday): Last depletion day. Evening cardio optional. Sleep well.
Day 3–2 (Wednesday–Thursday): Begin carb loading. Reduce training intensity. Maintain water and sodium.
Day 1 (Friday): Final adjustments. Reduce water slightly if needed. Sodium stays normal until the night before.
Day 0 (Saturday/Show Day): Small carb meals, moderate sodium, and water sips to keep fullness. Pump up before stage or shoot.
Training During Peak Week
Keep training volume high during depletion to burn through glycogen. Avoid heavy lifting close to the event to prevent inflammation or injury. The last 2–3 days are lighter, focusing on posing practice and light pump work.
Nutrition Strategy
The goal is to strategically deplete and reload glycogen. Protein remains high throughout to preserve muscle mass. Fats stay moderate during depletion and can increase slightly during loading to slow digestion and enhance muscle fullness.
Supplement Protocol
Common supplements during Peak Week include natural diuretics like dandelion root, potassium, vitamin C, and herbal blends. PED users may adjust compounds such as winstrol, masteron, or halotestin depending on the goal.
Common Mistakes
- Cutting water too early – leads to flat, stringy muscles.
• Drastic sodium manipulation – causes cramping and poor muscle contractions.
• Overeating carbs – spills over and blurs definition.
Photoshoot vs Competition
Photoshoots allow for more flexibility — lighting, angles, and editing can enhance your look. Competitions require precise timing, as stage lighting is unforgiving.
The Final 24 Hours
This is about fine-tuning, not making big changes. Stay calm, follow the plan, and avoid trying anything new on the day of the event.
Coach’s Notes & Call-to-Action
Peak Week is as much an art as it is a science. Every athlete responds differently, which is why personalized coaching is key. At Team Muscle Factory and The Bodybuilding Doctor, we’ve guided countless athletes to bring their absolute best to the stage and camera. If you’re ready to nail your next Peak Week, connect with us today.
📞 Contact: 98783-01160 | 📧 coachvarun@hotmail.com | 🌐 www.thebodybuildingdoctor.in