Can Bodybuilding Peak Week Manipulations Favorably Affect Muscle Size, Subcutaneous Thickness, and Related Body Composition Variables? A Case Study

Abstract

Background: The purpose of this case study was to implement an evidence-based dietary approach to peaking for a bodybuilding competition and monitor its impact on body composition, muscle thickness (MT), intra-to-extra-cellular fluid shifts, subcutaneous thickness (ST), and hydration status. Secondarily, to document any adverse events of this peak week approach in a small, controlled setting. Methods Dietary practices were recorded, and laboratory testing was conducted throughout peak week, including competition morning. Assessments included: dual-energy X-ray absorptiometry (DEXA) for body composition, B-mode ultrasound for MT and ST, bioimpedance spectroscopy (BIS) for total body water (TBW)/intracellular water (ICW)/extracellular water (ECW), and raw BIS data (i.e., resistance, reactance, and phase angle), urine specific gravity (USG) for hydration status, and subjective fullness. Sequential dietary manipulations were made (i.e., CHO depletion/fat loading, CHO/water loading, and a refinement phase) with specific physiological goals. This was reflected in changes observed across all assessments throughout the peak week. Results: From the carbohydrate-depleted state (three days out) to competition day, we observed increases in lean body mass, MT, TBW (primarily ICW), and subjective fullness. Kendall’s Tau B revealed a strong relationship between carbohydrate intake and ∑MT (τ = 0.733, p = 0.056). Additionally, novel ST data demonstrated a 10% reduction for the summation of all seven sites, with some drastic changes in specific regions (e.g., −43% for triceps ST) from three days out to competition day. Conclusions: These data suggest that the prototypical goals of bodybuilders’ peak week (i.e., increasing muscle fullness, decreasing subcutaneous thickness) to enhance their aesthetics/muscularity presented can be achieved with a drug-free protocol involving dietary manipulations.

Skeletal muscle mass in competitive physique‐based athletes (bodybuilding, 212 bodybuilding, bikini, and physique divisions): A case series

“…Within physique based sports, the desire and extent at which competitors accrue muscle mass is often dictated on the judging criteria and weight restrictions (if applicable) associated with each division (Barakat et al, 2022). For example, in both Men's and Women's bodybuilding, those who compete in the Open Bodybuilding division are typically, but not always, the largest individuals in terms of the amount of muscle tissue accumulated throughout their training career.…”

“…These judging criteria differ amongst divisions, for example, the Women's Physique division often considers overall muscularity (e.g., muscular development and density) and symmetry (e.g., balanced muscle development between upper and lower body), while the Women's Bikini athletes often display a foundational level of muscle (e.g., giving shape to the female body) that does not take away from their overall appearance (i.e., hair, makeup, suit, and tan) (IFBB Pro, 2022). In addition, the amount of muscle mass with which individuals step on stage may sometimes be limited by the division of competition (Barakat et al, 2022). For example, the Men's 212 Bodybuilding division limits each competitor's body mass to 212 pounds (~96 kg), regardless of the competitor's height, whereas the Men's Classic Physique division allots a specific weight cap that is dependent on each individual competitors height [e.g., individuals between 6′0″ to 6′1″ have a weight cap of 240 pounds (~109 kg)] (IFBB Pro, 2022).…”

Peak Week Carbohydrate Manipulation Practices in Physique Athletes: A Narrative Review

“…While long-term case studies examining bodybuilders pre- and post-competition have been published, few report peak week strategies or their possible effects [ 59 , 78 , 86 ]. A recent case study by Barakat et al [ 40 ] is the most detailed examination of the effects of CHO manipulation on body composition outcomes to date; specifically, a natural male competitor followed a peak week protocol devised by the research group [ 1 ]. CHO consumption on the first day of data collection (nine days out from competition) was 297 g, which was reduced to 88, 73, and 88 g the preceding three days of depletion (six to four days out), respectively.…”

“…Notably, equivalent and maximal muscle glycogen supercompensation can be achieved without prior cessation of dietary CHO [ 10 , 11 ], which may indicate that depletion is not necessary, and leaves the question of whether comparable body composition changes could have been achieved with a more consistent CHO intake. Likewise, the strategy employed by Barakat et al [ 40 ] of increasing fat intake while depleting CHO is known as “fat-loading” and is an attempt to increase intramuscular triglyceride content and thus muscle size. While no experimental evidence exists on fat-loading, this approach is rationalised by the comparable energy contents of intramuscular triglyceride being higher than glycogen [ 87 ].…”

“…However, muscle size changes in response to a CHO load are rarely an outcome measure in endurance training research, and the impact of loading on appearance is not relevant to endurance athletes. Muscle size increases in physique athletes have only been observed recently within a quasi-experimental design [ 30 ] and two case studies [ 39 , 40 ], highlighting a paucity of empirical evidence to validate and guide these strategies. This review will highlight gaps in the literature, and subsequently provide suggestions for future research.…”