Precede reading:
brief introduction into training theory.
By now you know what supercompensation is. If you are wondering how this knowledge can assist you in practice than you are in the right place.
In order to make a plan we need data. The data I’m basing on can be found at:
approximate rest time by function.
Short reminder of relevant information from the mentioned section:
Approximate rest duration for reaching super compensation (by function):
- Glycogen super compensation is reached within 2-3 days (this is the source of 48-72 hours rest that’s commonly recommended).
- Structure reconstruction of damaged cells can take about two-three weeks. DOMs (Delayed Onset Muscle Soreness, for more information see: muscle damage theory) might be felt for several days after workout. DOMs point out that your body takes out all harmed structure (“clearing the surface before future building”). Stopping feeling muscle soreness means that the “clearing” process has finished. It might take a week or more till new structures are built.
So, how do we combine between 2-3 days and 2 weeks periods?
There are several common approaches. The straight forward is: make once in two weeks the workout that will cause micro injuries. In between do such workouts that won’t cause micro injuries (or cause very little) but cause glycogen super compensation. This way in the end of two weeks you’ll reach supercompensation for both parameters. The scheme of such routine can be:
| Day # | Workout intensity |
|---|
| 1 | Hard |
| 3 | Easy |
| 5 | Easy-Medium |
| 8 | Medium |
| 10 | Medium |
| 12 | Medium-Hard |
| 15 | Hard |
What’s an easy/medium workout? For example, you can define a medium workout to be the same as a hard one, just multiply all weights by a 0.8 factor (keep rest parameters, like number of sets/repetitions, to be the same).
Now you also understand why the easy and medium workouts are needed. Their purpose is to keep high glycogen level while letting other parameters (for example: structure reconstruction) to recover.
A graph describing this approach:
Example of this approach: HST (Hypertrophy Specific Training).
Another common approach is to make a series of hard workouts followed by series of medium/easy ones.
Most power lifting cycles composed of hard workouts (causing micro injuries) following by workouts that won’t cause micro injuries. They aren’t using easy workouts, instead low repetition workouts are used (if set’s duration is less than 7sec, there won’t be micro injuries). Such workouts are advantageous for them since it prepares for contests (trains the central nervous system) …