072: Dr. Joe Klemczewski - Peak Week for Natural Bodybuilders
Oct 16, 2017
auto_awesome
Dr. Joe Klemczewski, a pioneer in peak week strategies for natural bodybuilders, shares his expertise on preparing for competitions. He discusses how his views on peak week have evolved and outlines the 'metabolic building' phase in training. Joe dives into the science of supercompensation with carbs and gives insights on assessing competitors' statuses—whether they appear spilled, flat, or full. He also reflects on why some athletes peak after their show, providing a wealth of knowledge for aspiring bodybuilders.
Dr. Joe Klemczewski emphasizes that peak week should focus on subtle nutrient adjustments rather than drastic changes to avoid negative effects.
He advocates for a 'metabolic building' phase leading to the contest, promoting gradual carbohydrate increases for better physique management.
Strategic water and sodium manipulation is crucial in peak week, as it directly impacts an athlete's fullness, vascularity, and overall stage presence.
Deep dives
Introduction to Dr. Joe's Expertise
Dr. Joe Throm is renowned for his innovative peaking methods in bodybuilding, with a background that includes degrees in physical therapy, health nutrition, and health education. His experience spans over two decades, during which he has worked with numerous athletes, helping them optimize their performance during peak week leading up to contests. This phase is crucial, as it determines how competitors look on stage, providing a window of opportunity to enhance their physique through strategic manipulation of diet and training. His work has significantly influenced how physique competitors prepare for contests, showcasing the importance of individualized approaches.
Defining Peak Week
Peak week is defined as a period of careful manipulation of diet and training to maximize a competitor's physique just before a contest. This involves strategic manipulation of carbohydrate intake, water, and sodium to achieve the best possible look on stage. Dr. Joe emphasizes that peak week represents about 1% of the overall competition prep, highlighting the necessity of proper planning leading up to this pivotal moment. Many athletes mistakenly view this week as a time for drastic changes rather than subtle adjustments that build upon their previous months of preparation.
Metabolic Building for More Predictable Results
Dr. Joe advocates for a 'metabolic building' phase in the month leading up to the contest, where competitors gradually increase their carbohydrate intake. This process allows the body to adapt, consequently improving its ability to utilize carbs without spilling over on contest day. By avoiding drastic changes right before competition, athletes can maintain a favorable physique without extreme fluctuations that can distort their appearance. This method contrasts sharply with the traditional 'deplete and load' approach, pushing for a more gradual and informed manipulation of dietary practices.
The Risks of Rapid Changes
Many competitors experience pitfalls by underestimating the effects of rapid changes in diet, particularly regarding carbohydrate loading close to contest day. Dr. Joe illustrates this through a cautionary tale of how poorly timed manipulation can lead to peaking too early, resulting in a less-than-optimal look on stage. He advises against aggressive strategies that can destabilize an athlete's physique through dramatic fluctuations in glycogen levels and body water. His focus remains on a controlled and steady increase in nutrients to prevent overwhelming the body and to retain predictability in performance and appearance.
Manipulating Water and Sodium for Optimal Look
The strategic use of water and sodium plays a crucial role in the peaking process, as they directly correlate to an athlete's fullness and vascularity on stage. Dr. Joe highlights that maintaining a consistent sodium intake can help stabilize blood volume and enhance nutrient absorption. He argues that instead of cutting sodium prior to the show, it should be carefully timed and modulated to ensure maximum muscle hydration. Proper management of these factors can enhance muscle definition and vascularity while minimizing bloating or flatness, crucial for an impressive stage presence.
Steve talks to Dr. Joe one of the pioneers in peak week strategies for natural bodybuilders.
02:53 How has Joe's view of peak week changed?
08:15 Where Joe places peak week into his phasic contest prep plan?
12:40 Joe's 'metabolic building' phase
19:00 What does Joe do in his peak week?
22:05 Difference approaches Joe has used & lessons learnt.
28:50 What is supercompensation & can it occur with carbs?
37:07 How does Joe assess whether someone is spilled, flat or full?
42:35 Why do some people peak after their show?
Get hold of Joe:
• www.thedietdoc.com
• www.facebook.com/joe.klemczewski
Thanks, please comment, like and subscribe!
COACHING: www.revivestronger.com/online-person-training/
WEBSITE: www.revivestronger.com
SNAPCHAT: www.snapchat.com/add/revivestronger
FACEBOOK: www.facebook.com/revivestronger
TWITTER: www.twitter.com/revivestronger
INSTAGRAM: www.instagram.com/revivestronger
MYFITNESSPAL: www.myfitnesspal.com/food/diary/snhall1990
__
Stay up to date with the latest research!
MASS (Research Review):
• https://goo.gl/c7FSJD
RP+ Membership:
• http://bit.ly/2vSuSub
__
Books we recommend!
RP Books
• http://bit.ly/2vREaH0
Scientific Principles of Strength Training
• http://bit.ly/2w3th4D
Renaissance Periodization Diet Ebook
• http://bit.ly/2wGuuMU
Understanding Healthy Eating
• http://bit.ly/2uAxFZ8
__
When you're interested in online coaching, please go visit our website and follow the application form:
www.revivestronger.com/online-person-training/
