Supercompensation Method
KNOW THE SUPERCOMPENSATION METHOD AND GET MORE GAINS!
Our body is a machine that always seeks balance (homeostasis) and efficiency. Homeostasis is nothing more, nothing less than the search for a biological equilibrium through a set of self-regulation processes that causes the organism and its properties to remain constant.
In order to understand how training and its frequency influence this process, we will approach the supercompensation method.
When we train with a certain intensity, complex processes occur in our body that disturb our homeostasis.
As a result of the process, the homeostasis mechanisms, when the body has at its disposal the necessary energy resources and recovery time, it will promote a response to physical stress, allowing the develop and adaption from the initial state to a superior level. This process is called SUPERCOMPENSATION.
Supercompensation is divided into 4 phases:
1. Fatigue Phase or decrease of capacities - Application of the training stimulus on the current condition of the individual. This process will generate muscle stress and fatigue that will decrease performance.
2. Recovery or Compensation Phase - After a fatigue stimulus, an anabolic process starts where our body tends to restore energy levels and pre-workout performance.
3. Supercompensation Phase - Phase where there is an adaptive response that raises the level of the practitioner above the level he was before the training and the first phase.
4. Involution Phase - When the supercompensation peak is reached, we have an optimal temporal window to give another stimulus (training session) to our organism. If this stimulus does not occur the effect fades leading to a reduction in performance.
HOW TO USE SUPERCOMPENSATION TO GET MORE GAINS?
PERSONAL TRAINERS EXPLAINS...
After realizing the supercompensation method, we can conclude that the frequency of training and application of stimuli plays a fundamental role in the development and improvement of our performance.
In practice, if the gap between training sessions is very short, we are not giving the body time to recover from fatigue and we will have a decrease in performance if we apply a new training session.
On the other hand, if the gap between training sessions is very long, the adaptation and improvement of performance (supercompensation) is lost, resulting in the loss of its effect and failure to take advantage of the previous training session.
KEEP IN MIND…
When we begin a training process, it should be planned in detail to obtain the greatest benefit in the shortest time.
For this it is essential that the gap between training sessions has a duration that allows the body to recover, without being extended too much so that the effects of supercompensation do not get lost.
Do not waste your time, learn how to take advantage of the supercompensation method and the weekly frequency of your workouts. Do not worry, Personal trainers have the qualified professionals to plan your training week.
WANT TO KNOW MORE? TALK WITH PERSONAL TRAINERS!
Francisco Barbosa text