Supercompensation or super-recovery in shooting. Super compensation law How to analyze and adjust the terms of super compensation

Find out what supercompensation means and how to use it to achieve maximum athletic performance.

Many people go to the gym not just to chat or kill time, but to actually achieve results. If you train and eat properly, you will eventually receive a reward; all this happens thanks to supercompensation.

What is super compensation

Super compensation – this stage, which manifests itself as a result of intense recovery and hard training. As a result, muscle mass and strength increase compared to the initial state. This is an improvement in physical fitness in all respects.

Each workout exhausts the body, disrupts the integrity of muscle fibers and ultimately leads to general fatigue. All this leads to a decrease in functional performance results.

This will be the starting point for the restoration of the body; muscle protein synthesis will increase, rebuilding muscle tissue and bringing the body closer to a working state. If the recovery process is within normal limits, the supercompensation phase begins, when the muscles grow faster than before.

This is achieved gradually from training to training, however, in order for muscle hypertrophy to be maximum, it is necessary to break supercompensation into separate stages - microcycles.

Microcycles in supercompensation

They are used to quickly approach the intended goal, in this example, to increase muscle volume.

Typically a period of 3-4 weeks is used, during which the training is performed 3 to 6 times.
To achieve maximum supercompensation, training must be exhaustive; overall performance will decrease during the day, but this is a temporary phenomenon. The suffering and muscle pain in the gym will pay off over time.

The easiest way to hypertrophy is to increase step by step . Thus, you will give the body an unusual load and it will be forced to adapt to it. This will continue until the body reaches its genetic limit, that is, you have reached an overload of your body.

Many people confuse the concepts of supercompensation and , the first means the stage of muscle fatigue, due to which their subsequent growth occurs, the second means complete exhaustion of the body, when the muscles are practically without energy, but they do not receive rest, and physical activity continues. The result of overtraining is stagnation. A striking example is the competition of biathletes, whose body requires several days of recovery at the finish line.


Supercompensation and unloading stage

When the human body has approached the stage of overload, the volume of training must be reduced to 50%, and the intensity, on the contrary, increased by 5%. For clarity, you perform 90 kg for 6 sets of 10 repetitions, at the last stage of overload (last week), you need to reduce the volume of training to 3 sets of 10 repetitions, and take the weight to 94.5 kg.

Greater intensity continues to stimulate muscle stimulation. For supercompensation to be successful, in addition to training, you need to pay close attention to nutrition and.

Tips for better recovery after a powerful workout are:

Sleep at least 7 hours daily;

After finishing heavy training, you need to eat for another 1-2 weeks the same way as during powerful training, a sufficient amount of macronutrients is necessary for the muscles to recover after heavy loads;

Daily consumption of fish oil between main meals.

Conclusion

To gain muscle mass, you must first formulate an action plan and only then proceed to the practical part. Train with your sleeves down, eat right and get plenty of rest. Good luck to everyone and good training!

It is generally accepted that muscle growth is a purely training process. However, muscle growth, contrary to popular belief, occurs only during rest. If you want to build impressive muscle size, you absolutely need to understand the role of post-workout supercompensation processes.

Recovery actually plays a key role in bodybuilding. It is during rest that we heal microtraumas and, under accompanying conditions, increase muscle volume. Understanding these processes will allow you to make steady progress and avoid hitting a so-called “plateau” - a state in which your progress stops. Here's what famous athletes say about it:

“The 2 hours spent training are important, but the other 22 hours are much more important.” Dorian Yates.

In order to understand the importance of post-workout recovery, you should turn to an initial course in physiology and biochemistry. The human body is a stable system that always strives for internal balance (homeostasis). The training process, be it anaerobic or aerobic exercise, is a banal stress, that is, the process of removing the body from homeostasis.

Any training leads to the destruction of energy resources, protein structures (muscles), the integrity of the central nervous system and similar catabolic processes. You expose the body to stress, and as a result, force it to launch a cascade of responses in the opposite direction (anabolic).

To get rid of stress, nature has provided us with a simple and effective mechanism - adaptation. Roughly speaking, bodybuilding pursues only one goal - eternal adaptation, which, in fact, is impossible, as well as a perpetual motion machine, but that’s not what we’re talking about.

Adaptation in this case is manifested by anabolic processes - antagonists of catabolism. The expended resources and structure of the central nervous system are restored literally from the first minutes of the end of the training. With muscle proteins it’s a little more complicated. But in general, compensation occurs to the previous level.

Of course, these processes require both energetic and plastic materials. That is why it is recommended to comply with the daily calorie intake, and at the same time receive adequate amounts of certain nutrients. However, not every athlete realizes the importance of nutrition.

Imagine the analogy of building a house. Your body is a free space with free workers. Alas, their efforts will be meaningless in the absence of building materials. That is why calorie content and the amount of protein in particular play a key role in recovery. In fairness, it should be noted that at the moment the protein norm is greatly exaggerated, but now we will not talk about that.

In case of adequate intake of calories, micro and macronutrients, the body launches a process of enhanced adaptation, which in physiology is usually called supercompensation.

What is super compensation?
When the body restores certain characteristics to the previous level, special adaptation processes are launched. Their task is to exceed the initial level of the trained indicator, and thereby reduce similar stress in the future!

This excess of basic characteristics is called supercompensation. Moreover, this term is applicable to most concepts, be it muscle fibers, endurance, the amount of glycogen and much more.

In order to understand what supercompensation is, imagine a simple analogy: you go to the store with a list of groceries and take with you a certain amount, say 1000 rubles. Moving around the sales area, you gradually fill your cart with products and find yourself at the checkout. And at the checkout it turns out that the money you took with you is not enough to pay for everything. And you regretfully unload some of the products and refuse to pay for them... What will you do next time to avoid getting into trouble? We believe that next time you will take with you not 1000, but 1500 rubles, or even more...

Our body works according to a similar scheme. Having spent all glycogen, CrP (creatine phosphate) or another resource today, he will try to accumulate more spent phosphates by the next workout than before, so as not to get into a critical situation. This is a simple, but at the same time unique adaptation process that allows us to develop muscles.

Let us remind you that strength training promotes the development of the CNS (Central Nervous System) and capacity. It also has a positive effect on the joint-ligamentous system and the whole system. At the same time, volume training allows you to accumulate huge amounts of glycogen and develop resistance to acidification with lactate (lactic acid).

With regular, long-term aerobic training, you increase the number of mitochondria in your muscles and your body's ability to burn fat to produce ATP.

Let us recall that mitochondria are cellular organelles responsible for supplying the cell with energy. To do this, they, among other resources, actively consume oxygen. The more actively the body “knows how” to consume oxygen, the more resilient it becomes. And this becomes possible thanks to the formation of new mitochondria.

In general, with any training you create stress, which inevitably leads to supercompensation of certain body resources. Alas, the vast majority of athletes do not know how to use the supercompensation process.

What you need to know about super compensation?
At first glance, everything may seem quite simple and understandable: you just need to train regularly and rest on time, thereby steadily developing the trained functions, be it strength, endurance or muscle volume. However, there is a complicating factor here - the asynchrony of supercompensation. Let's look at this process in more detail.

Let's say you're training in a strength mode (4-6 reps with a weight of 80% of your one-rep maximum), training , with all other positive factors. Despite this, your main goal is to increase muscle mass. As mentioned above, supercompensation occurs only at rest, i.e. during rest.

Creatine is restored to its original level in about a day, subject to a balanced diet. At the same time, its superaccumulation occurs gradually, and the peak of this process is observed only after a few days.

However, during training you destroy not only energy phosphates, but also protein structures - muscles. Their recovery is relatively slow, not to mention supercompensation. As a result, by visiting the gym 2-3 times a week, you only use the overaccumulation of creatine phosphate. The muscles do not grow. The maximum that the body is capable of is incomplete compensation of muscle fibers. There can be no question of any exceeding the initial level.

Muscle growth during a long training cycle is only possible with complete adaptation at the energy level! Roughly speaking, as soon as the amount of creatine and other phosphates stops increasing, the body has a chance to restore protein structures. An explanation of this process does not fit into the scope of today’s topic, and we will talk about this in a separate article on decompensation.

Now we just note that an increase in body weight during regular training without changing the trained function or in the absence of rest cycles occurs due to the accumulation of fat, phosphates, muscle sugar (glycogen), etc.

The proportion of increased muscle proteins is minimal. Roughly speaking, the muscle supercompensation phase is delayed with each new stress (training). At the same time, the more the muscles were depressed, the more pronounced the process of superaccumulation will be. However, to be fair, it should be noted that excessive stress causes a corresponding negative reaction. This process is known as overtraining.

In general, all human characteristics have different rates of compensation and supercompensation. Energy resources accumulate much faster than protein structures, and this often happens in 1-3 days. At the same time, muscles can take several weeks to recover.

Many people rely on pain, or rather the lack thereof. It is generally accepted that if the muscle group being trained has stopped sending pain signals, then the recovery process is complete. In fact, such sensations cannot be reliable, since they characterize a banal ending .

By the time the muscle fibers complete the processes of supercompensation, all your energy resources will enter and even go through a phase of complete decompensation. Decompensation is a decrease in one or another indicator to the previous level.

The body is a fairly well-thought-out system that does not contain anything superfluous. If you are not using increased amounts of creatine phosphate or glycogen, is there any point in keeping extra ballast? This is exactly how the body thinks, as a result of which decompensation occurs.

Results From all of the above, an inexperienced reader may make an erroneous conclusion: “It turns out that there is no “golden mean”? Characteristics develop asynchronously, and it is impossible to increase muscle mass and strength at the same time.”

Of course, this is not true. Many years of experience of bodybuilders shows a completely different picture: athletes develop both strength and mass from year to year. So what's the secret? The secret is in the right training program, which competently and thoughtfully manipulates the processes of supercompensation and decompensation. And we will talk about this in the following articles, but for now we need to highlight it in a little more detail .

Super compensation– this is the process of increasing the result from the initial level due to recovery after training.

Two components are important for muscle growth:

1. Supercompensation (the necessary time for the muscle to become a little larger and stronger than in the last workout).

2.Load progression (increasing working weight at each workout).

In order for muscles to grow, it is necessary to select the right load and the necessary time for super-recovery. First, the muscles are destroyed during training, then they are restored slightly above the previous level.

Time of supercompensation in bodybuilding.

Since muscles do not grow instantly, it is necessary to maintain a certain time interval between workouts. After all, if there is not enough time, then muscle supercompensation will not have time to occur, and if there is too much time, then we will lose this super-recovery, because It is not beneficial for the body to maintain excess muscle volume.

The entire period from destruction to loss of compensation can be divided into 4 parts.

1.Destruction. The shortest period of time is on average 1-2 hours. Destruction occurs during training.

2. Restoration or compensation to the original level. The muscles are restored to the original level that was before their destruction.

3.Super recovery time. At this time growth begins. This period begins after the second phase (recovery) and this time must also be selected individually, because depends on many factors (severity of the load, length of training, muscle size, etc.) The supercompensation time is always longer than the recovery time to the initial level and can take from 1 to 2 weeks.

4. Loss of supercompensation. It occurs when you take a break from training for too long, because it is not beneficial for the body to maintain more muscles, because... This is a big expense and the body strives to roll back to reduce muscle volume.

Now a little more about each point.

Destruction

The body adapts to the resulting destruction and becomes a little stronger than before. It is not profitable for the body to grow due to the large expenditure of resources, so it will not do this unnecessarily. But each subsequent workout with an unusual load forces the body to adapt to new stress, as a result of which growth occurs. If the load is not changed, then it will become familiar to the body and will no longer be shocking, and our body will calmly be able to digest the load with existing muscles and there will be no need to build new muscles. Therefore, load progression is one of the basic principles of progress. Therefore it is important lead training diary, it will always help in the progression of loads.

Without a diary it is easy to progress only for the first six months, because... you are a beginner and any load for your body will be unusual, and then the body gets used to it and progress stops.

Lack of recovery time

The second mistake due to which there is no progress is training too often, due to which the muscles do not have time to rest and further grow. Many people mistakenly believe that the more they train, the bigger they will become, but this is not true! Muscles grow during rest, but during training, on the contrary, we destroy them.

Let's say we have calculated what we need to restore the chest to its original level, 7 days after its last workout. But after these 7 days, the process of overcompensation and growth begins. This means, logically, we can understand that hard training of the pectoral muscles is necessary no more than once every 10 days. If you start training earlier, you will mark time, it’s like a step back - a step forward, marking time at about the same level.

And if we start training before we recover to the original level, i.e. earlier than 7 days, say on the 5th day, then we will be driven into the negative and if we do this regularly, it will come overtraining .

Healing: increase the number of rest days

Here's an example from my personal experience. When I came back from the army and was a skinny guy, training my legs, I very quickly hit the working weight and then I couldn’t gain any strength or meat. After reading several books, I decided to try training my legs once every 2 weeks, i.e. 2 times less often than I trained before and, lo and behold, my legs began to progress in both size and strength. Therefore, friends, experiment, try and never get stuck on the same scheme.

Excess time (loss beyond compensation)

This is very rare, but we'll look at it anyway. The reason for growth arrest in this case will be due to too infrequent training. During this time, the muscles have time to grow and return to their original level.

Healing: reduce the number of rest days

And how can we catch supercompensation and find the necessary time for growth?

There cannot be exact numbers here, because we are all completely different. Only experiments will help you. Try lengthening or shortening the time between workouts to find the optimal timing. If you have no problems with nutrition and rest, but strength still does not increase, you should try or do less or more rest, but often more rest is needed.

Remember, the next training session should not be earlier or later than required, it must be on time!

Many beginners, when they come to the gym, start working out on their own haphazardly and think that they are doing everything right. But when asked what supercompensation is, most shrug their shoulders and cannot answer. And only experienced advanced athletes are familiar with this concept and know how it works. In this article we will look at what the principle of supercompensation is and how to correctly apply it in bodybuilding to achieve high results.

The concept of supercompensation

Athletes who take a comprehensive approach to training know that muscle growth occurs during rest, and during physical activity a completely different, reverse process of destruction occurs.

Supercompensation (super-recovery) is a kind of recovery after physical activity, as a result of which the level of the trained parameter (in this case, muscles) progresses in relation to the initial indicator.

There are four periods, each of which is distinguished by characteristic processes occurring in the body. Knowing them, you can independently speed up the return to normal performance after playing sports. Lack of knowledge in this area can lead to or, conversely, stagnation.

  • The active recovery phase begins immediately after the end of the workout and lasts about another half hour. This is the beginning of the return to normal operation of all systems and the constancy of the internal environment. There is a gradual renewal of glycogen and ATP reserves, the functioning of the cardiovascular and hormonal systems is improved;
  • The measured recovery phase normalizes the metabolic balance and enhances the synthesis of proteins, amino acids and enzymes. The digestive system begins to work hard and absorb nutrients, which are sent to “repair” damaged cells and create new ones;
  • The supercompensation phase starts 2-3 days after the training is completed and lasts approximately five days. During this period, there is a super-restoration and improvement of the functional and physical properties of the body compared to the initial indicators. It is during this time period that it is necessary to produce and slightly increase loads on specific muscle groups;
  • The delayed recovery phase occurs after supercompensation and returns all parameters to the original level if the body was not subjected to repeated physical impact during the previous phase. Simply put, if after five days from the moment you exercise, for example, biceps, you do not do it again, muscle growth will practically stop and will proceed rather slowly.

We can conclude that the period of supercompensation is very important, because it is during it that the result is consolidated and performance increases qualitatively, exceeding the initial indicators by about 20%.

How to “catch” supercompensation

From all of the above, it is clear that the effect of supercompensation is quite fleeting and takes a short time. But how to get exactly into this time period? After all, if you train too often, the body will not have time to recover from the previous “destruction”, and a new one will already follow. And if you exercise too rarely, the muscles will “roll back” to their original state.

How to catch supercompensation and determine that the body is ready for stress again? In fact, this is quite difficult to do, especially for beginners. The process of muscle recovery is influenced by several factors:

  • Size of a specific muscle group;
  • Impact of stress;
  • The amount of muscle mass;
  • Degree of training;
  • Daily routine - rest, sleep, nutrition, etc.

Let's look at each of them in more detail.

  • The first factor mentioned above has a direct effect on the regeneration time of muscle fibers. This means that the biceps, triceps and forearm "repair" faster than the back, legs and chest.
  • The level of stress during training and the amount of muscle mass also greatly affect the recovery period: the higher these two parameters, the more time you will need to rest.
  • But fitness indicators, on the contrary, reduce the time period allotted for rest. The higher they are, the faster muscle supercompensation occurs.
  • Don't forget about the regime. Don't go to training if you haven't had enough sleep and are feeling tired. This way you won’t be able to work productively in the gym and achieve your goals. You need to visit the gym only after getting enough sleep and in a cheerful state. It is also necessary to follow a diet, eat properly and on time. Eat food a couple of hours before exercise so that it has time to be absorbed.

But these are not all the factors influencing the restorative properties. There are several additional minor ones that are almost impossible to take into account, for example, physical activity or stressful situations at work. That is why the greatest supercompensation occurs differently for each athlete. A training diary will help to identify the time patterns of the onset of the described effect. It will be especially useful for beginners.

Supercompensation in bodybuilding

In order for your performance and achievements in lifting sports to increase, during the super recovery period you must perform with greater efficiency and productivity than in the last training session. To do this, each session you need to increase the working weight, at least by a minimum, this is called load progression.

The duration of proper “training” should be between 40-60 minutes. Exceeding the specified time can lead to unnecessary strain on the muscles and expose the body to additional stress. Rest between loads (sets) – no more than one or two minutes. The approaches themselves should be quick, lasting no more than 40-60 seconds. This time is enough to use up all the glycogen.

The supercompensation system is a rather complex concept. Its stability is influenced by many factors, the combined action of which is very difficult to take into account. You can only find your peak super-recovery phase experimentally. The main thing is to try to get more rest, otherwise you will go astray and begin to regress towards overwork. This will only distance you from your goals and new sporting achievements.

Video: Supercompensation in bodybuilding

Hello! What is this mysterious concept: supercompensation? Why can’t you achieve truly impressive results without this knowledge? I am sure that the knowledge from today's article will be very useful to you.

What is super-recovery (supercompensation)?

I have already repeated many times on the pages of my blog that muscles grow DURING REST, and not during training. During training, on the contrary, muscle structures are destroyed. You destabilize the system and put it into deep “minus”.

Super compensation– this is the process of exceeding the initial level of a parameter as a result of recovery, after a decrease as a result of performing physical work.

THE ORGANISM IS INSURED in case the load is repeated and, in fact, supercompensation is MUSCLE GROWTH. And large muscles are confirmation that their owner loads himself in the gym and constantly increases the load.

Increases the load because this is the basic principle of muscle growth. To cause the necessary, UNKNOWN stress, you need to constantly surprise the body with a new load (increasing weight on the apparatus, number of approaches, exercises, super techniques, etc.).

It is necessary to increase the load in a certain way.

The principle of supercompensation says that when you disturb the state of equilibrium (rest) of your body, it tries to return to its original state (COMPENSATION occurs!), and then, as insurance against a similar load in the future, the body is restored a little more than before (SUPER COMPENSATION occurs !).

Now I’ll explain it more simply. When you rub your hands, the body will restore the skin to its previous condition, but as an insurance policy, it will grow small calluses to withstand similar stress in the future. CALLS – this is supercompensation! The more you rub your hands in the future, the larger the calluses will become and the rougher your hands will become, because... THE ORGANISM IS INSURED! When there is no longer any load, the body will remove them.

Adaptation of our skin to the rays of the sun IS ALSO SUPERCOMPENSATION(the skin is healed and darkens to increase its protective properties)!!!

The same thing happens to our muscles!

We injure our muscles during training and throw the system out of balance, then it is restored to the previous level (COMPENSATION), and then our body insures itself a little against a similar load in the future and builds up a little more muscle than it had before (SUPERCOMPENSATION). Actually, THIS IS GROWTH (anabolism)!!!

If external factors remain unchanged (the load stops growing), then the body stops adapting, remains at the same level and growth stops.

But if the LOAD CONTINUES TO GROW (heavier training loads, more time in the sun, etc.), then the adaptation (growth) process will continue further (more muscle, darker skin, more calluses, etc.)! This is the essence of load progression!

But everything is not so simple and elementary.

What are the difficulties?

Many may think that if we train every day and increase the load, then it will grow faster. ANYWAY, dear friend.

The essence of increasing the load is that the superload (progressive load) occurs EXACTLY ON THE DAYS OF SUPERCOMPENSATION!!!

This is very important for the following reasons:

  • If the load is repeated BEFORE supercompensation occurs, then we will disrupt recovery and aggravate the damage received from the previous training. This can lead to further overtraining.
  • If we give a progressive load LATER than the onset of supercompensation, then this will also not allow us to progress in terms of muscle mass, because... the body will already reduce the previously achieved super results (slightly larger muscles than before). Why would he keep something you don't use?

When it comes to training TOO FREQUENTLY (BEFORE reaching supercompensation), this means that we are not giving enough time for muscle growth. They do not have time to recover and become larger (super-compensate for costs).

For example, we trained the chest, which needs about 5-8 days to recover, then another 1-3 days for supercompensation (growth). BUT we do not take any of this into account and simply train the chest again after 2-3 days. In this case, if we constantly train the chest BEFORE the recovery stage is completed, then the DESTRUCTION obtained during training will add up from training to training (we will increasingly push the recovery abilities of the pectoral muscles into the minus).

Those. It seems like we train often, but we become smaller and weaker (functions decline). In practice, this will lead to loss of strength, mass and.

If we arrive at the end of the recovery phase, but BEFORE the onset of supercompensation, i.e. when the muscles have healed TO THE ORIGINAL LEVEL, but have not had time to become a little larger for safety reasons (in our example with the chest, about once every 5 days), then there will be no deterioration in well-being, strength and mass, but there WILL BE NO GROWTH!

In this case, the athlete can train for a very long time with practically zero results. Most often this is very easily corrected after a couple of weeks of COMPLETE REST and increasing the rest time between workouts.

Now another option, what if we do the training AFTER SUPERCOMPENSATION IS COMPLETED?

If we train after the completion of supercompensation (TRAINING TOO RARELY), then this means that we give too much time for the qualities developed during training to be preserved.

If the body does not use something, then it loses it.

For example, we train the chest, but this time we give too much time for recovery, after 5 days the recovery is complete, after 1-3 days supercompensation has passed, and then on day 10-11 the athlete decides to train the chest again.

In this case, the athlete will also not add anything, because there has been a LOSS OF SUPERCOMPENSATION! As you can see, there is only one conclusion:

PROGRESSIVE (NEW, INCREASED) LOAD SHOULD FALL ON THE DAYS OF SUPERCOMPENSATION

This is necessary so that the body understands that it again cannot cope with the received load. This will make your muscles even bigger!

Physiology of supercompensation

When we have trained our muscles, then, depending on their size and your recovery abilities (genetics, nutrition, sleep), your body begins to repair the damage. Repair damage to the so-called Scavengers of our body - MACROPHAGES!

Macrophages(from ancient Greek μακρός - large, and φάγος - devourer) polyblasts, cells of a mesenchymal nature in the animal body, capable of actively capturing and digesting bacteria, the remains of dead cells and other particles foreign or toxic to the body. The term “macrophages” was introduced by the scientist Mechnikov.

The point is that they eliminate the PRIMARY DAMAGE received during training and do the “dirtiest” work. They remove dead cells (this lasts about 2-4 days).

Our body, as it were, removes garbage from a “destroyed building”!!! He takes out cracked bricks, broken fittings, etc.

THEN THE RECOVERY PROCESS BEGIN!

Dead cells and other primary signs of damage have been eliminated, and the body now moves on to recovery! It is necessary to return all systems and structures to their original level in order to reduce the threat to life (the body thinks that it is in danger).

The body begins to restore the “destroyed building”, seal cracks and seams, lay new bricks, renew floors, etc.

HERE YOU GO! Recovery complete (in 4-8 days)! The body returned to its previous state.

Now he understands that if such a load is repeated, he will have to carry out very energy-intensive “repair” work again. It is much more profitable to insure yourself a little against such a load in the future in order to ensure better survival and less danger to life! This is logical!

This is where the same SUPER COMPENSATION begins!!! The body makes itself a little stronger for insurance! Energy can better withstand such a load, the endocrine, nervous system, ligamentous apparatus become stronger, but the most important thing for us (as bodybuilders), our body makes our muscles stronger and BIGGER!

A little, just a little, to push the limits of your capabilities. BUT IT DOES IT VERY ECONOMICALLY! Only to withstand the load suffered earlier (in training) in the future.

Our muscles have grown a little! SUPERCOMPENSATION OCCURS ABOUT 8-13 days after training!

What should we do at this time? Right. INCREASE THE LOAD RECEIVED! We add a little weight or do more approaches or repetitions, SO THAT THE BODY RECEIVES A SIGNAL THAT THE MUSCLES CAN'T CANDLE, AND IT WILL BE BENEFITABLE TO BE INSURED FROM THE LOAD A LITTLE MORE!!! Do you understand?

Well, okay, you ask, why then doesn’t the body immediately grow a large amount of muscle in reserve? Why does it do this a little at a time?

Tell me, dear friend, what is the point of the body doing something that is not beneficial for it? After all, the load may not be repeated in the future! The body doesn’t know that you are now pumping up your muscles for beauty, it thinks YOU ARE IN DANGER!!!

And it builds muscle very slowly because MUSCLES EAT COLOSSAL AMOUNT OF ENERGY!!! This is not beneficial for our body, because... the muscles may not be needed (such a load may not be repeated).

Muscles– this is a very EXPENSIVE ADAPTATION to external influences, remember this! The body responds to it as a last resort, when there is no other way out!

Muscles grow only when the body benefits from it! When in this way it protects itself from the previously received load! Trust me, if your body has a chance to use a CHEAPER adaptation, it will!!!

That's why beginners grow from almost any load. Because ANY MUSCLE TRAINING IS STRESS FOR THE ORGANISM! But again, muscle growth (hypertrophy) begins only after 2-3 months, although the body begins to transform earlier. This happens because the body first tries to OVERCOME THE LOAD IN CHEAPER WAYS!

It upgrades all systems! Teaches the body to more economically overcome weight due to the nervous system, transforms the endocrine system and the nutrient accumulation system!

When these transformations are not enough (the load continues to grow) and there is nowhere to go, only then the body begins to VERY SLOWLY, NOT WANTING to build muscle so that you can overcome exactly as much as you can now, at the moment!

That's why when a bodybuilder stops working out in the gym, he "deflates" because the body no longer makes sense to hold such energy-consuming things (big muscles)! But let's not talk about that now.

It is important to remember the following:

  • In order for muscles to grow, it is necessary to create favorable conditions for them to grow., i.e. CONSTANTLY PROGRESS THE LOAD!!! So that the body understands that it is more profitable for it to slightly increase the muscles than to heal the damage again.
  • IT IS NECESSARY TO PROGRESS THE LOAD DURING SUPERCOMPENSATION(super recovery)!

DESTRUCTION(training) is the process of training (or any other emergency) as a result of which muscles are destroyed.

COMPENSATION(recovery) - begins after the end of training and the destruction of muscles and other body systems. The body tries to heal the resulting microtraumas as quickly as possible.

SUPERCOMPENSATION(super recovery) is INSURANCE in case the load is repeated (in order to bear it at the lowest cost). This is your growth. The process of supercompensation is only possible after you have recovered to your original level.

LOSS OF SUPER COMPENSATION is a process of REGRESSION of your muscles and parameters. The situation when the body understands that because. you do not use supercompensated reserves, they are not needed and can be reduced to waste less energy.

The numbers are very approximate and depend on your genetics (restorative capabilities) and recovery (sleep + nutrition), but I think the picture is clear.

I only talked about the linear method of progression of loads during supercompensation of muscle structures, but I want you to know and understand that this is not the only parameter that has an effect beyond recovery.

As I said above, the body improves our nervous system, energy, endocrine system, etc. They also have their own terms of super compensation!!!

Depth of damage

The breakdown of your muscles during training can vary significantly.

  1. The STRONGER (deeper) the fatigue (destruction), the LONGER THE RECOVERY (compensation) and super-recovery (supercompensation) last.
  2. The STRONGER (deeper) the fatigue, the HIGHER the level of supercompensation (the greater the growth of functions).
  3. The STRONGER (deeper) the fatigue, the GREATER the RISK OF OVERLOADING muscle groups too much and slowing down the speed of recovery.

It doesn't look that complicated in theory, but in practice it is EXTREMELY DIFFICULT to implement! It’s not even a matter of genetics, fitness, muscle size, ability to bear load, nutrition and so on. The main problem is that: DIFFERENT MUSCLE TRAINING FUNCTIONS HAVE DIFFERENT SUPERCOMPENSATION TIMES!

Trained functions (parameters)

The fact is that muscles are not the only thing that can be trained and grown.

To make a building larger, it is not enough to build more floors. First, you need to strengthen the foundation, increase the tensile strength of the structures, make all the necessary calculations, costs, make sure that there is enough water pressure to the last floor, etc. Don't forget about electricity, heating and other things.

If all this is not done, the building will simply collapse, or will not function normally. The body understands this instinctively, and therefore does not allow it to grow large muscles without adapting all other systems.

So, here are the main functions and structures that need improvement:

These are just the MOST BASIC ones, in fact there are many more. There is also an energy system, a nervous system, etc. Which also need to recover. As we can see from the approximate compensation periods, EACH FUNCTION HAS ITS OWN RECOVERY TIMELINE, so it is IMPOSSIBLE to achieve growth in all parameters at the same time!

Eg:

After training, energy will first be restored (creatine phosphate level), but lactic acid levels will still be very low. The same goes for glycogen and proteins. They will be far in the red, not even zero.

But when your contractile proteins are restored, the level of glycogen, lactic acid and creatine phosphate will already be far from the stage of loss of supercompensation.

Different recovery periods are called HETEROCHRONISM of recovery parameters!

How to achieve HETEROCHRONISM (simultaneous supercompensation)

Simultaneous supercompensation (heterochronism) can be achieved in two ways:

  1. CHOOSE THE LONGEST RESTORING FUNCTION (contractile proteins) and focus on it.
  2. ACHIEVE SUPER COMPENSATION OF ALL FUNCTIONS IN PARALLEL.

So, the first option.

Supercompensation of contractile proteins (the longest-restoring function)

You can follow the simplest path and “forget” all other functions, developing one of the most important functions for us - CONTRACTIVE PROTEINS. It takes the longest to recover compared to other functions.

What are the ADVANTAGES of using this approach:

  • We focus on the MOST IMPORTANT function for us - the growth of protein structures (muscle cells) and we know for sure that they increase in size.
  • We definitely will not overtrain other functions (energy, nervous and others), because for them there is a constant phase of loss of supercompensation, which means they remain at the same level (not lower, as is the case with frequent training).
  • Well, it's VERY CONVENIENT. We’ve selected a program, you don’t bother with recovery times or complex training regimens. Just “crack” one function and don’t worry. In this case, it is very easy to find the line between under-recovery and over-recovery (loss of supercompensation).

But not everything is so perfect. There are also disadvantages to this approach:

  • You develop ONLY ONE function, i.e. you neglect the development of other functions, which means they do not develop. We are developing one thing, but the other is standing still.
  • The second follows from the first. Because you develop only ONE function, you limit your possible progress as a whole. You can’t drive with a KAMAZ body on a frame and wheels from an old “kopek”. ALL FUNCTIONS REQUIRE DEVELOPMENT for further growth. Roughly speaking, if you hypertrophy your muscle cells (contractile proteins) as much as possible, and your energy and nervous system remain untrained, this will not allow you to grow even larger muscles, because supplies are in short supply.

There are THREE MAIN stages of an athlete’s development, each of which pushes him to a new level (in fact, there are many more, but I will highlight the main three):

  1. The very first level of development, when a person began to go to the gym and began to REGULARLY PROGRESS THE LOAD using. At the very beginning, weights grow constantly and very quickly, so this approach is necessary and very seriously allows a person to progress, compared to other gym-goers who do not do this. But this is just the beginning...
  2. The next, second level, when a person realized that the increase in load should obey the principles of SUPERCOMPENSATION, when the increase in load should occur STRICTLY AT A CERTAIN MOMENT (on days of supercompensation)! Most people stop at this level, and I must say, even this is enough for most to achieve VERY DEcent results. But this is not the last level...
  3. The last, elite level is when you realized that there are several systems in the body, and it is necessary to develop all these systems, taking into account the INDIVIDUAL SUPERCOMPENSATION TIMELINES of each system in order to achieve the maximum possible muscle size and results in general.

We’ll talk about the next, elite level, when you adhere to the principles of supercompensation of all systems, a little lower.

Super compensation for SEVERAL FUNCTIONS at once

So, in order to increase our building (body), we need to focus on the growth of all components at the same time.

Many people go to the gym for years, but do not show any significant results. This is because the majority are involved in physical education, not sports. There is a HUGE DIFFERENCE between these things!

You see, the construction of a new large building is not the renovation of the old one, it is the CREATION OF NEW MUSCLE, and not only, STRUCTURES! Those. you need to constantly increase the load so that the body understands that it benefits from growing! That it will be able to bear such a load more easily in the future.

When a person understands that he can add a veranda to his house or build a shed, then he understands that a progression of loads is needed, causing stress for the growth of new structures.

When over time he begins to build even additional floors in his building, then this is already the NEXT LEVEL of understanding of the construction craft. But it won’t be possible to build upward forever, because a moment will come when the old foundation, water supply, electrical wiring and other communications will no longer cope with the load and construction will stop there.

The same thing happens with the growth of our muscles. If you train only muscles (contractile proteins), then the moment will come when growth will stop and without improving the remaining systems (energy, nervous and others) it will not continue.

What to do? The conclusion is obvious. Over time, you will have to develop ALL MUSCLE FUNCTIONS in parallel.

For example, supercompensation of contractile proteins takes an average of 10-14 days, and glycogen is super-restored already on days 3-5, i.e. if we train only contractile proteins, we will lose the moment of glycogen supercompensation. This means that we will do workouts that cause glycogen to increase TWICE OFTEN.

This can be implemented in many ways, for example, simply by alternating training according to the principle:

  1. LIGHT (glycogen).
  2. HEAVY (contractile proteins).
  3. LIGHT (glycogen).

Those. You can use microperiodization and macroperiodization. But it will be more convenient for us to create training schemes within the framework of MICROPERIODIZATION, i.e. varying the load within one supercompensation cycle for the longest-restoring function (contractile muscle proteins). Everything else is restored faster and will fit several times into the cycle of super-recovery of contractile proteins.

In 10-14 days we receive supercompensation of contractile proteins, and every 3-5 days we do light training to increase the volume of glycogen tanks.

How to put this into practice

So, in order to draw up a training scheme, taking into account the terms of super-recovery for various structures and systems of our body, we must start from the terms of super-compensation of the LONGEST-LONG-TERMING FUNCTION, i.e. contractile proteins.

To achieve hypertrophy of myofibrils (contractile proteins), you should approximately stick to the range of 7-15 days between training sessions. The recovery of contractile proteins takes the longest.

  • THE BIGGER THE MUSCLE, the more time it takes to recover. Those. The longer we train, the more we increase the recovery time for muscles, because they become larger and receive more microtraumas.
  • THE BIGGER THE MUSCLE GROUP, the longer it takes to recover. For example, the legs are the largest muscle group in our body, and it will take much longer to recover than, for example, the arms. Those. triceps and biceps need to be trained more often. Than legs.
  • Plus, THE MORE STRESS, the more time it takes to recover. The more intense your workouts, the more time you need to recover.

Also, since the period of supercompensation itself lasts not 1 hour or day, but from 2 to 7 days on average, it is better to take into account the fact that it would be better to OVER-REST for 1 day than to under-rest. Better rest a little longer!

Also, it is worth considering the GENETIC FEATURES of each person! A mesomorph will recover faster than a mesomorph. And the growth of protein structures in a mesomorph will be faster. That is why I want to say that all numbers are approximate! There cannot be a universal scheme here, because we are all different. Different gender, age, level of training, genetics, etc.

Let's take the average person as an example.

Here are its parameters:

  • Height: 180-185 cm;
  • Weight: 80-90 kg;
  • Age: 20-30 years;
  • Average build, neither thin nor fat;
  • Arm: 38-40 cm;
  • Has training experience;

How long will it take for contractile proteins to supercompensate after a HEAVY TRAINING?

  • MINIMUM: 7-8 days.
  • OPTIMAL: 10-14 days.
  • MAXIMUM: 15-20 days.

Typically, such a person needs to destroy his contractile proteins in large muscles (legs, back, chest) no more than 1.5-2 weeks.

It’s easy to customize this scheme for yourself:

  • If your arm is not 38, but 45 cm, then you need to give another 2-3 days for recovery, adding them to the average time.
  • If your nutrition is not very good and you sleep little, then we also allow 2-3 days for recovery.
  • If you do not use negative repetitions, drop sets, super sets and other “super techniques” in your training, then the recovery time can be reduced by 1-2 days, because less destruction.

This is what LARGE MUSCLE GROUPS are all about! What to do with small muscle groups (deltoids, arms)?

Because These muscle groups are smaller; in theory, they should be trained more often, because recovery time is faster, but in practice they need to be trained AS OFTEN as large muscles! The fact is that arms and deltoids are almost always included in work on non-core days (legs, back, chest).

And in general, if you have a big back, big legs and big breasts, then your arms will also grow, because the anabolic background will be at its best.

One more thing. YOU NEED TO TRAIN ON HARD DAYS TO THE FAILURE! Here is an article about. The deeper the failure, the greater the destruction, the longer it takes to recover.

Typically, the style of performing exercises for hypertrophy of contractile proteins is fast, explosive, the weights are large, and the training is traumatic (in a good way). I am writing specifically about the hypertrophy of FAST MUSCLE FIBERS! We, as you know, have more.

How to analyze and adjust the timing of super compensation

The deadlines that I indicated above are approximate, so you need to learn to adjust them to yourself.

There are now a lot of ways on the Internet, and indeed everywhere, all sorts of tests, analyses, heart rate, pressure, etc. This is all complete bullshit! You will be given the best information regarding the terms of super compensation EXPERIENCE + WELL-BEING!

Well-being– this is THE BEST INDICATOR of what phase of recovery you are in. I always navigate by it. If a muscle group still hurts, then, naturally, it’s too early to re-train. If I have some kind of weakness, lethargy, then I need to give a little more time for recovery, etc.

It’s very easy to determine whether supercompensation is occurring or not: LOOK AT YOUR STRENGTH INDICATORS! If you put more weight on the bar or did more reps than last time, then you are in the supercompensation phase!

But in order to almost accurately determine this phase, EXPERIENCE IS NEEDED! You need to experiment and scrupulously track your progress.

The first thing you need to do is start a training diary and track all the indicators in it.

If 7 days have passed and there is no increase in strength, then add another 2-3 days of rest and see the result on day 9-10. Has there been progress? This means you are in the supercompensation phase. No progress again? So, take another 1-2 days of rest.

Making a training plan

Let's assume that you need 10 days to achieve supercompensation of the contractile proteins of the LARGEST MUSCLE GROUP.

This means that we will train once every 10 days for one muscle group, for example, like this:

  1. Legs
  2. (rest)
  3. Breast
  4. (rest)
  5. Back
  6. (rest)
  7. Hands
  8. (rest)
  9. Shoulders
  10. (rest)

This scheme works in detail on each muscle group separately and takes into account the timing of supercompensation! Particular emphasis is placed on large muscle groups: legs, chest, back, because they need to rest for a long time.

Our deltoids and arms will recover earlier, BUT we indirectly load them during back and chest training, so with this scheme, your arms and deltoids will never lag behind!

I took an approximate period of 10 days! It's not difficult to correct it. If you have good genetics, metabolism, an excellent diet, sleep, and you train intensively, then perhaps supercompensation for protein structures will occur in 7 days. YOU NEED TO EXPERIMENT! The strength has increased, which means there is supercompensation.

For beginners, this circuit will be VERY HARD! Their muscles are not yet adapted to overcome such a load. That's why I always advise beginners to start with a full-body workout program at a time.

Why then can they train three times a week with the same program and grow? Because beginners still DO NOT KNOW how to PROPERLY DESTROY MUSCLES! The weights are still small, far from working, so the destruction is not so significant.

On the other hand, even such a small stress will cause growth in beginners, because the load is unusual and the body is forced to adapt.

So, we have dealt with the hypertrophy of the LONGEST-TERMING FUNCTION. Now let's talk about the parallel development of ALL BASIC FUNCTIONS and structures.

This is already “aerobatics,” guys.

Training scheme for PARALLEL development of various functions and structures

In order to grow much more, we also need to develop other functions and structures of our body (energy, blood supply, nervous system, joints, ligaments, tendons, etc.)

We will develop in PARALLEL! In order to fit all this into one training cycle, to properly load your body in order to cause subsequent hypertrophy of muscles and functions, to recover and proceed to the next cycle, you have to perform a lot of actions...

All this requires remarkable endurance, perseverance and hard work. This is the real bodybuilder's aerobatics.

The main problem is that different muscle structures and functions require different recovery times. The timing was discussed above.

Let's return to the scheme we are already familiar with:

  1. Legs
  2. (rest)
  3. Breast
  4. (rest)
  5. Back
  6. (rest)
  7. Hands
  8. (rest)
  9. Shoulders
  10. (rest)

In this scheme, everything is just fine if we talk about contractile muscle proteins, but not everything is good in terms of the development of other functions. For example, the energy sector will already lose supercompensation by the time we complete this ten-day cycle.

Energy must be boosted so as not to damage the contractile proteins again. Those. THERE SHOULD BE NO REFUSAL!

We will use more frequent training of muscle groups with reduced load so that other functions are restored smoothly.

We will use training aimed at:

  1. HYPERTROPHY OF CONTRACTIVE PROTEINS.
  2. HYPERTROPHY OF SARCOPLASMA.
  3. INCREASING ENERGY FUNCTIONS.

Believe me, this is enough to achieve MAXIMUM RESULTS, even without the use of anabolic steroids. Although, to be honest, with their use progress will be much more powerful. This is not propaganda, just a statement of fact.

I want you to understand that THIS TYPE OF COMBINING TRAINING IS NOT NEEDED FOR BEGINNERS! This is a more professional scheme, which will most likely introduce a beginner into a state of deep overtraining.

But starting to take anabolic steroids, growth hormone, insulin, etc. until you learn what I'm talking about in this article is EXTREMELY STUPID!

Anabolic steroids have one proven rule: THE LATER THE BETTER! Until you are 27-30 years old, you shouldn’t even think about it, because testosterone levels are already incredibly high.

I'm not talking about professional sports, where without anabolic drugs it is impossible to take worthy places in competitions. I'm talking about most people who want to look amazing but don't make a living doing it.

To bring about the transformation of all the components that I mentioned above, we will use training with DIFFERENT INTENSITIES!

Our training will be divided into:

  1. HEAVY(hypertrophy of contractile proteins).
  2. PUMPING(medium intensity for sarcoplasmic hypertrophy).
  3. LUNGS(to adapt the energy system).

So, we conduct HEAVY workouts with WORKING weights (let’s take them as 100%), which you can lift or pull only 6-10 times BEFORE FAILURE! This is a weight equal to approximately 80-85% of 1 rep maximum.

Those. if you can bench press a barbell weighing 100 kg ONE TIME, then you need to take a barbell weighing 80-85 kg to press it 6-10 times. This will be a HEAVY TRAINING, which we consider to be 100% (the same as 80-85% of 1 repetition maximum)

Such a workout concentratedly “bombs” contractile proteins and to recover after such a workout you will have to recover for 7-20 days (in our example, as you remember, 10 days).

Each heavy workout is followed by a series of PUMP (75%) and LIGHT (50%) workouts with lower intensity to provoke sarcoplasmic hypertrophy and energy adaptation.

Please read about pumping.

A few words should also be said about lightweight training.

Answer: NO! Light training does not cause hypertrophy of contractile proteins and requires less energy expenditure, but perfectly trains the energy system. LIGHTER TRAININGS ARE NOT PERFORMED TO FAILURE!

For example, if during a heavy workout you press an 80 kg barbell 6 times to failure, then during a light workout you will need to take a 40 kg barbell (50% of 80 kg) and do 6-12 repetitions NOT TO FAILURE! And this workout will indeed be VERY EASY, but sufficient to boost your energy.

See how you can put into practice the inclusion of all types of training in one microcycle (10 days):

  1. (rest)
  2. (rest)
  3. LIGHT WORKOUT (50%)
  4. (rest)
  5. LIGHT WORKOUT (50%)
  6. (rest)
  7. PUMPING TRAINING (75%)
  8. (rest)
  9. HEAVY TRAINING (100%)
  10. (rest)

I can feel the question: “How can I fit all these workouts into a 10-day split?” Elementary:

  1. LEGS (hard training 100%)
  2. BACK (pumping 75%)+ SHOULDERS and ARMS (light 50%)
  3. BREAST(hard training 100%)
  4. LEGS and HANDS (light 50%)+ SHOULDERS (pumping 75%)
  5. BACK(hard training 100%)
  6. LEGS and CHEST (light 50%)+ HANDS (pumping 75%)
  7. HANDS(hard training 100%)
  8. BREAST (pumping 75%)+ BACK and SHOULDERS (light 50%)
  9. SHOULDERS(hard training 100%)
  10. LEGS (pumping 75%)+ BACK and CHEST (light 50%)

As you can see, the easier the workouts, the less rest between them, because their recovery is faster.

This complex is not a dogma. You can change it to suit you! But it is VERY CONVENIENT for me because heavy and light training do not overlap! I ALWAYS have a separate day for heavy training, which allows me to focus as much as possible on the weakest link (contractile proteins, which take a very long time to recover).

How to change the complex for yourself? Bodybuilding is a sport of experimentation. What works great for me may not work so well for others, so EXPERIMENT!

What can you change?

  • First, you can add rest days. Not everyone can afford to train for all 10 days of the cycle, so you can add 2-3 days of rest, then your cycle will be not 10, but 13 days, which is also acceptable.
  • Second, you can change the REST PERIODS within a microcycle, for example, between light or pump workouts.
  • Third, you can COMBINE TRAININGS! You can, for example, combine two heavy workouts (BACK + DELTS), or you can do a heavy + light one, for example, BACK (heavy) + CHEST and ARMS (light). This will also add rest days to your routine.

You'll get something like this:

  1. LEGS (heavy 100%) + BREAST(pumping 75%) + BACK and SHOULDERS (light 50%).
  2. BACK (pumping 75%) + SHOULDERS and HANDS(light 50%)
  3. BREAST (heavy 100%)
  4. (rest)
  5. LEGS and HANDS (light 50%) + SHOULDERS (pumping 75%)
  6. BACK (heavy 100%)
  7. LEGS and CHEST (light 50%) + HANDS(pumping 75%)
  8. SHOULDERS (heavy 100%)
  9. (rest)
  10. HANDS (heavy 100%) + LEGS (pumping 75%) + BACK and CHEST (light 50%)

conclusions

The article turned out to be very long, because I considered it necessary to analyze everything down to the smallest detail. Let's note all the main points:

  • Muscles grow while resting.
  • MUSCLE GROWTH IS INSURANCE FOR THE ORGANISM in case of repeated stress.

The process of muscle growth can be divided into 4 periods:

  1. DESTRUCTION(workout): 30-90 minutes.
  2. COMPENSATION(recovery): 2-8 days.
  3. SUPERCOMPENSATION(super recovery): 8-13 days.
  4. LOSS OF SUPER COMPENSATION: 13 or more days.
  • It is IMPOSSIBLE to determine the exact time of recovery and supercompensation; it is individual for each person.
  • PROGRESSIVE LOAD MUST FALL ON SUPERCOMPENSATION DAYS!
  • Different functions and training parameters have DIFFERENT PERIODS OF SUPERCOMPENSATION!
  • You need to focus on WELL-BEING + EXPERIENCE!
  • The easiest way to determine whether supercompensation has occurred or not is whether there is an increase in strength or not (if there is, then supercompensation has occurred!)

Well, that's all, friends. Use the acquired knowledge to your advantage.

I REPEAT, if you are just starting your journey in bodybuilding, then you DO NOT NEED to develop all systems in parallel yet, because the load for you will be VERY STRONG!

IF YOU ARE A BEGINNER, in order to choose an INDIVIDUAL TRAINING PROGRAM based on your individual characteristics, you can download my “System for choosing an individual training program.” Details below:


P.S. Subscribe to blog updates. It will only get worse.

With respect and best wishes,!

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