Natural Lifter's Bible: The Ultimate Guide to Achieve Your Natural Muscle Building Potential by Tsoumanis Pantelis

Author:Tsoumanis, Pantelis [Tsoumanis, Pantelis]
Language: eng
Format: epub, pdf
Published: 2020-09-26T16:00:00+00:00

CHAPTER 5: IMPORTANT ISSUES

SUPERCOMPENSATION

The supercompensation model is the representation of the training process. It is a theory that encompasses the four stages of training.

Let’s take a look at the picture below and analyze what the supercompensation model is.

The supercompensation is a four step process. The first step is the application of a training load (training). After the first step the body reacts to the training stimulus with a predictable drop-off in strength and sometimes muscle soreness and tiredness. This is the second step of the so-called “recovery period”. After this period our muscle tissue has recovered and our strength levels have increased above the previous levels. This is called supercompensation (step 3) and at this point we should stimulate our muscles again for further strength increases. If we don’t stimulate our muscles again at the right time, we lose previous strength gains and we will go to step 4 which is the detraining phase and the loss of supercompensation effect.

From the above, you must understand that timing is the most important component of supercompensation. If we train again too soon since the previous workout, we will not recover well and as a result the training stimulus will not be optimal. On the other hand, if we wait too long to train again, we will detrain and as a result the strength and muscle gains will return to previous levels.

This is why in my programs beginners train 3 days a week and intermediates 2 days a week for every muscle group. The 2 programs have the appropriate recovery periods for each trainee level, to get the most of the supercompensation effect.

OVERTRAINING

“Overtraining is a myth”, a statement that many gurus out there refer to. Don’t believe these liars. Overtraining is a real thing and this can occur when a person exceeds their body’s ability to recover from strenuous exercise. Too much exercise with too little recovery time can lead to overtraining. Think for a moment the supercompensation cycle we analyzed above. If someone is training over and over again at full intensity while he is on step 2(recovery period), do you think that he will be safe from overtraining? No, he is at risk on his training with the impacts of overtraining.

What are the symptoms?

Some symptoms are: persistent muscle soreness and a systemic fatigue that is not common. The individual feels tired and unmotivated all the time, for more than a day or two after a hard session. Also, other signs are: an elevated resting heart rate, irritability, insomnia, getting sick more often than usual and even depression.

From the training standpoint, a person who suffers from overtraining usually does not have the ability to complete his workouts and his progression in the gym stops. He feels tired and unmotivated to workout.

What can we do to avoid overtraining?

First of all, you must have a good training program, with the right balance between volume, frequency and intensity. The number one friend of overtraining is a program which is high in all 3 parameters above.

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