Peaking for a powerlifting competition is all about timing. You need to balance intensity, fatigue, and recovery so that you’re at your strongest when you step onto the platform to perform your lift. A well-structured peak can mean the difference between hitting personal records/bests or struggling with weights that should feel easy.

What Is Peaking?

Peaking is the final phase of your training cycle where volume decreases, intensity increases, and fatigue is managed to maximize strength. The goal is to allow full recovery while maintaining and refining the ability to lift maximal loads.

Key Phases of a Peak

1. Reducing Volume, Maintaining Intensity

• Volume (total sets and reps) drops significantly, but intensity (% of 1 rep max) stays high.

• You’re still handling heavy weights, but with fewer reps and sets to avoid any unnecessary tiredness.

• This keeps you sharp without beating you down.

2. Practicing Heavy Singles

• Heavy singles at 90-95%+ of 1 rep max should be incorporated to reinforce technique under near-maximal loads.

• These lifts should be treated like competition attempts: proper setup, proper execution, and proper mental focus.

• Equipped lifters should ensure their gear work is dialed in.

3. Recovery & Fatigue Management

• Peaking isn’t about making gains—it’s about expressing and maintaining the strength you’ve already built.

• Extra recovery strategies such as sleep, nutrition, and stress management become critical at this point.

• Some lifters take a deload week before the meet, but others (especially experienced competitors) taper without a full deload to maintain sharpness.

4. Final Sessions & Meet Week

• The last heavy session is typically 7-10 days out, depending on individual recovery needs.

• Meet week should be about rest, light technique work, and making weight if necessary.

• Openers should be locked in, and warm-ups should be planned in advance.

Peaking Mistakes to Avoid

• Testing instead of peaking: A peak is NOT the time to see if you can hit a new PR in the gym. Save it for the platform.

• Cutting weight aggressively: Drastic weight cuts can ruin strength and recovery. Plan ahead for the best outcome.

• Neglecting recovery: If you’re feeling sluggish, it’s better to rest than to push unnecessary volume.

Final Thoughts

Peaking isn’t about magic—it’s about precision. Trust your training, follow the plan, and show up on meet day knowing you’ve done everything right. If executed properly, you’ll walk away with personal records/bests and possibly a podium finish.

Do you have a meet coming up and have some questions, please feel free to contact me.

When it comes to powerlifting, there’s no denying that your weight class can make or break your performance. Whether you’re aiming to set a personal record, crush your competition, or qualify for a specific meet, dropping weight strategically while maintaining strength is very important. This is where the “gut cut” comes in. It is a targeted weight cut to shed excess water and weight without sacrificing performance.

Here’s a step-by-step guide to executing a gut cut.

1. Understand the Gut Cut Basics

A gut cut is not the same as long-term fat loss. It’s a short-term strategy to drop 2-5% of your body weight in the week leading up to competition. The goal is to manipulate water retention, glycogen stores, and gut content while preserving strength.

A gut cut focuses on:

• Hydration manipulation

• Sodium management

• Carbohydrate adjustments

• Fiber reduction

This is about timing your nutrition and hydration perfectly.

2. Start with a Baseline Plan

Know your body weight and how much you need to lose to hit your weight class. If you’re cutting more than 5% of your body weight, you may risk severe strength losses or performance issues so be careful. Plan your cut at least one week out from weigh-ins to allow room for adjustments.

3. Water Loading

Water loading is the cornerstone of a gut cut. By manipulating your water intake, you can trick your body into shedding excess water weight.

• 7-5 days out: Increase water intake significantly (up to 6-8 liters per day, depending on your body size).

• 4-3 days out: Gradually reduce water to about 4-5 liters.

• 2 days out: Drop to 2 liters.

• Day before weigh-in: Reduce water to sips only.

This method, combined with sodium manipulation, helps flush out water retention effectively.

4. Sodium and Carb Manipulation

Sodium and carbohydrates play a huge role in water retention.

• 7-4 days out: Keep sodium intake high while water loading.

• 3 days out: Start reducing sodium intake. Aim for a low-sodium diet.

• 2 days out: Keep sodium very low and carbs moderate.

• Day before weigh-in: Limit sodium and carbs drastically, focusing on lean protein and fats.

Carbs are stored in your muscles as glycogen, which also binds to water. Reducing carbs helps shed additional water weight.

5. Gut Content Reduction

Clearing your digestive tract is an easy way to drop weight without affecting muscle mass or hydration.

• 4-2 days out: Transition to low-fiber, easily digestible foods. Think white rice, chicken, eggs, and protein shakes. Avoid fibrous vegetables, whole grains, and anything heavy.

• Day before weigh-in: Stick to low-volume meals that are calorie-dense but won’t sit in your stomach for long.

6. Sauna and Sweat Techniques (only use if needed!)

If you’re still over your target weight the day before weigh-ins, you can sweat out the final few pounds. Use these methods sparingly, as they can be taxing on your body:

• Sauna sessions: 10-15 minutes at a time, followed by rest and rehydration.

• Hot baths: Soak in a hot bath for 10-15 minutes, then wrap in towels to continue sweating.

• Light exercise in a sweatsuit: Go for a light walk or cycle to induce sweating.

7. Rehydration and Refueling Post-Weigh-In

Once you step off the scale, the real work begins. You’ll have 24-48 hours (depending on the meet) to refuel and rehydrate for optimal performance.

• Rehydration: Start with electrolyte-heavy drinks (e.g., Pedialyte, Liquid IV) and sip water gradually. Avoid chugging to prevent bloating.

• Carb loading: Eat high-carb, low-fat meals to replenish glycogen stores. Focus on easily digestible foods like rice, pasta, potatoes, and fruit.

• Protein and sodium: Incorporate moderate protein and reintroduce sodium to help your body retain water and recover.

Aim to get back to your normal body weight before stepping onto the platform.

Final Tips for a Smooth Gut Cut

• Practice your cut: If possible, test your gut cut a few weeks before your meet to see how your body responds.

• Monitor progress: Weigh yourself daily to ensure you’re on track. Adjust water and food intake as needed.

• Prioritize recovery: Rest and sleep are essential during this process. Avoid adding unnecessary stress to your body.

The Bottom Line

A gut cut requires careful planning, discipline, and a solid understanding of how your body responds to hydration, sodium, and nutrition changes. Done correctly, it can help you make weight, step onto the platform with confidence, and smash your lifts.

Remember: the goal is to perform at your best—not just make weight. 

If you have any questions please feel free to contact me. 

Squat

1. Failure to observe the Chief eferee’s signals at the commencement or completion of a lift

2. Double bouncing at the bottom of the lift, or any downward movement during the ascent

3. Failure to assume an upright position with the knees locked at the commencement or completion of the lift

4. Stepping backward or forward or moving the feet laterally. Rocking the feet between the ball and heel is permitted

5. Failure to bend the knees and lower the body until the top surface of the legs at the hip joint is lower

than the top of the knees, as in the diagram

6. Contact with the bar or the lifter by the spotter/loaders between the Chief referee’s signals in order to make the lift easier

7. Contact of the elbows or upper arms with the legs. Slight contact is permitted if there is no supporting that might aid the lifter

8. Any dropping or dumping of the bar after completion of the lift

9. Failure to comply with any of the items outlined under Rules of Performance for the squat

Bench

1• Failure to observe the chief Referee’s signals at the commencement, during or

completion of the lift.

2• Any change in the elected lifting position during the lift proper i.e. any raising

movement of the head, shoulders, or buttocks, from the bench, or lateral

movement of hands on the bar.

3• Heaving, or sinking the bar into the chest or abdominal area after it is motionless

in such a way as to make the lift easier.

4• Any downward movement of the whole of the bar in the course of being pressed

out.

5• Bar is not lowered to chest or abdominal area i.e. not reaching the chest or

abdominal area, or the bar is touching the belt.

6• Failure to press the bar to straight arms’ length elbows locked at the completion of

the lift.  Contact with the bar or the lifter by the spotter/loaders between the

hief eferee’s signals, in order to make the lift easier.

7• any contact of the lifter’s feet with the bench or its supports. ifting of the feet is

not allowed. Foot movement is permissible but must remain flat on the

platform.

8• Deliberate contact between the bar and the bar rests support.

9• Failure to lower the underside of both elbow joints level with or below the top

surface of each respective shoulder joint

10• Failure to comply with any of the items outlined under the Rules of Performance.

DEADLIFT

1• Any downward movement of the bar before it reaches the final position.

2• Failure to stand erect with the shoulders back.

3• Failure to lock the knees straight at the completion of the lift.

4• Supporting the bar on the thighs during the performance of the lift. If the bar

edges up the thigh but is not supported this is not reason for disqualification.

The lifter should benefit in all decisions of doubt made by the referee.

5• Stepping backward or forward or moving the feet laterally. Rocking the feet

between the ball and heel is permitted. Foot movement after the command

“Down” will not be cause for failure.

6• Lowering the bar before receiving the hief eferee’s signal.

7• Allowing the bar to return to the platform without maintaining control with

both hands, i.e., releasing the bar from the palms of the hand.

8• Failure to comply with any of the items outlined under Rules of Performance

Strength training offers a ton of benefits, both physical and mental and you are never to old to start. Here are some of the key ones:

Physical Benefits:

1. Increased Muscle Mass: Strength training helps build muscle, which boosts metabolism and helps burn more calories even at rest.
   
   

2. Bone Health: Lifting weights increases bone density, reducing the risk of osteoporosis as you age.
   
   

3. Improved Joint Health: Strengthening the muscles around your joints can help stabilize them, reducing the risk of injury.
   
   

4. Enhanced Strength and Power: Obviously, strength training increases your ability to lift heavier weights, but it also translates into more functional strength for daily activities.
   
   

5. Better Posture: It strengthens the muscles in your back and core, leading to better posture and less strain on the spine.
   
   

6. Fat Loss: As you build muscle, you burn more calories, which helps reduce body fat percentage.
   
   

7. Increased Mobility: Strength training can increase flexibility and range of motion in joints, which can improve overall mobility.
   
   

Mental Benefits:

1. Stress Relief: Lifting weights can be a great way to relieve stress. The physical exertion helps release endorphins, which improve mood.
   
   

2. Boost in Confidence: Seeing progress in your lifts and strength can boost your self-esteem and body image.
   
   

3. Improved Mental Focus: Strength training requires concentration and discipline, which can enhance mental clarity and focus in other areas of life.
   
   

4. Better Sleep: Exercise, especially strength training, can promote better sleep quality.
   
   

Long-Term Health Benefits:

• Improved Cardiovascular Health: While not as intense as cardio, strength training can still improve heart health by increasing circulation and reducing the risk of high blood pressure.
  
  

• Increased Lifespan: Studies suggest strength training is linked to a longer, healthier life.