Supercompensation and split workouts?
6 min read
Asked by: Shannon Reid
What is supercompensation in exercise?
What Is Supercompensation? In sports science, supercompensation theory asserts that an athlete who pairs their training load with the proper recovery time will not only return to their performance base level, but will develop the capacity for a higher level of performance.
Can you put strength and hypertrophy in a 6 day split?
Finally, a 6 day split allows for multiple variations of splits. You can create a 6 day split in many different ways and for many different goals – strength, hypertrophy, powerbuilding, fat loss, etc. So you can change up the plan every training cycle (4-12 weeks) and still workout 6 days a week.
Are full-body workouts better than splits?
Other reasons for choosing full-body workouts instead of split workouts include: Full-body workouts generally yield a higher total energy expenditure per session (i.e., you burn more calories). It’s no big deal if you miss a workout.
How long does muscle supercompensation take?
Most research has told us that after a strength/resistance training workout 40-72 hours is the window in which to achieve greatest supercompensation. This window will differ from person to person and will also depend on the intensity of the workout.
What is supercompensation in bodybuilding?
What Exactly is Supercompensation? This is the phase that results from training hard and undergoing recovery—that period where you are bigger and stronger than you were when you started (i.e. your base fitness level).
Why is supercompensation important?
Supercompensation is one of the most basic theories in sport science. It helps us understand how the body reacts to training, not only in endurance sports but also when you do weight lifting to strengthen your muscles.
What’s the most effective workout split?
push/pull/legs split
The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.
Is PPL 6 days too much?
PPL routines usually range anywhere from 3 to 6 days per week. Six tends to be the max because it allows for consistent gains due to having a rest day while also offering a lot of training volume through the week.
Can you do push pull legs 6 day split?
The 6-day per week push/pull/legs split is similar to the 4-day per week upper/lower split, but you divide the upper body workout into a push muscle day (chest, shoulders, and triceps) and pull muscle day (back and biceps). This allows for shorter workouts, and/or allows for more volume per session.
Is supercompensation real?
To call this “supercompensation” suggests that there is something extraordinary or even magical, preternatural, spooky, or weird about it. But nothing of the sort has ever been demonstrated.
What are the stages of supercompensation?
The four phases of Supercompensation are:
- Phase 1 – Lasts 1-2 hours following a workout. High stimulus results in fatigue.
- Phase 2 – Lasts 1-2 days following a workout. …
- Phase 3 – Lasts 1-3 days following a workout. …
- Phase 4 – Lasts 3-7 days following a workout.
What are signs of overtraining?
Lifestyle-related signs of overtraining
- Prolonged general fatigue.
- Increase in tension, depression, anger or confusion.
- Inability to relax.
- Poor-quality sleep.
- Lack of energy, decreased motivation, moodiness.
- Not feeling joy from things that were once enjoyable.
Why is my stomach getting bigger even though I exercise?
Your muscles are retaining water.
Newly strengthened muscles retain water, and for good reason. Weight training exposes muscles to stress to strengthen them, and the resulting soreness causes the surrounding tissues to swell until things calm down.
What are 5 things that a person can do to prevent overtraining?
Ways to avoid overtraining include:
- Develop a sound training program that works for you.
- Follow your plan not your training or exercise partners.
- Set goals.
- Keep a training log.
- Eat properly.
- Sleep well.
- Deal with non training stress (work, family, etc.)
- Stretch, ice, massage.
How do Bodybuilders not overtrain?
To prevent overtraining, schedule regular rest days after long or demanding workouts. Take a break from targeting a muscle group for 1 or 2 days if you do weight or resistance training. At the same time, don’t allow for too much time to lapse between workout sessions. Have a rest period during your workout.
Do muscles grow on rest days?
Rest allows your muscles to rebuild and grow. And when you have more muscle, you’ll burn more calories at rest. That’s because muscle burns more energy than fat. Additionally, when you feel refreshed, you’ll be more likely to stick to your exercise routine.
Is 1 rest day a week enough bodybuilding?
The ideal training routine for those asking how many rest days between workouts bodybuilders should take is 4-5 times per week (as opposed to 6 or 7). Rest days are essentially growth days and allow you to reach your goals much faster.
Is it better to overtrain or under train?
Your athletic performance goes down and you risk overuse injuries. Undertraining is a problem and can lead to pain, but don’t overcorrect and end up overtraining—it’s just as bad for you. The key is to find the perfect balance so your lower limbs and body as a whole grow stronger without getting hurt.
Is training 5 days a week overtraining?
If you workout for 2 hours straight at a very high intensity, then do it again every day, you could very well be overtraining. For most people exercising roughly 45 minutes to an hour a day, 4 to 5 days per week is the sweet spot which will prevent overtraining regardless of how intense your workouts are.
How can I train twice a day without overtraining?
How to Plan Twice-Daily Workouts
- Allow at least six hours of space between moderate-intensity workouts. …
- Engage in strenuous training earlier in the day and less demanding exercise during your second session. …
- Perform longer workouts earlier in the day and shorter workouts later.
Can your body adapt to overtraining?
Overtrain a couple days a week and undertrain the others. This causes adaptation. If you overtrain too many days in a certain week then the next week you will need to undertrain to get the adaption. If you do not then the stress/fatigue builds up until something bad happens-injury, sickness, cronic fatigue etc.
How many days rest after overtraining?
Listen to your body. An excessively sore or weak muscle should be given rest. A good rule of thumb is to allow 48 hours before working the same muscle group. If that muscle group is still sore, you may need to wait even longer – sometimes up to 5 days!
Is an hour of exercise a day too much?
According to a study published in the American Journal of Physiology, 30 minutes of daily exercise is just as effective for losing weight as 60 minutes.
Is overtraining bad for muscle growth?
“If you train too heavy all the time, it can have a negative impact on your joints and other soft tissue structures,” says Schoenfeld. This can lead to injury and overtraining, both of which, decrease your ability to build muscle.
Can you Overworkout?
But just like anything else in life, moderation is key. Too much exercise or at too intense of a level, can leave you drained, and worse, at risk of injury. Overtraining occurs when a person partakes in too much physical training with too little rest and recovery after hard workouts.
Is lifting for 2 hours too long?
1. You don’t need to spend as much time lifting weights to see results as you think you do. A two-hour weightlifting session six days per week may feel like a proper dedicated routine, but it’s just too much for most people.
