RECOVERY: THE SUPERCOMPERSATION THEORY

Supercompensation is one of the oldest adaptation theories used widely in traditional muscle strength training and bodybuilding. The core concept of supercompensation is that training consumes common resources, biochemical

cascades, energy reserves and the nervous system! The extent varies depending on the load and intensity of the workout. Therefore, training represents a catabolic activity (breakdown of tissue).

The body needs rest, hydration and nutrition to bounce back from the catabolic state. If the recovery (anabolic state) is optimal, the body becomes stronger and more powerful by the time of the next workout (see image 1).

If the rest period is too short, the next workout will consume even more of the body's resources. Over time, this can lead to overtraining. If the rest period is too long, the achieved progress may be lost (see image 2). Temporary overload may be utilized, for example, by training on several subsequent days and then resting for a longer period of time. According to the theory, there is a greater supercompensation effect in this case, provided that the nutrition and rest are sufficient (see image 3).