Supercompensation: Advanced Training For Max Muscle Gain (Science Explained)
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- Опубликовано: 6 сен 2024
- How and when to use overreaching and supercompensation.
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This video covers the theory and application behind overreaching, overtraining, recovery, supercompensation and how it can all be applied to a training program. Concepts are also broken down according to level of training advancement: beginner, intermediate or advanced. We also discuss some new research on "delayed hypertrophy".
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SOURCES:
Main study discussed:
www.ncbi.nlm.n...
Programming Roundtable with Eric Helms and Dr. Mike Israetel:
• Programming & Periodis...
Other works cited:
www.ncbi.nlm.n...
canada.humanki...
MASS Research Review, Volume 3, Issue 2
Filmed by Rashaun R, edited by both of us.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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Развлечения
Guys, I'm dropping a new upper/lower program for intermediate-advanced trainees on my website next weekend that applies some of these advanced training concepts. If you were thinking about running a program from me, this could be it! Also, stay tuned for the revival of the Science Applied series next weekend - we're kicking it off with a leg day. Hope you guys are having a good weekend so far!
Love your videos man! You're my favorite fitness RUclipsr
Jeff Nippard so do you suggest your old hypertrophy program or your new??
Always good content
Jeff Nippard does it repeat 2x per week? So 4 days training?
Oh yeah yeah no he posten on IG that it is a Upper Lower split 6x per week so you hit your entire body 3x per week
Some people photoshop them to look bigger but Jeff photoshops him to look smaller
nah that's just what he looks like off cycle
@Lion Body - Научный подход к тренировкам и питанию you wrong bro
@@patmustard8795 w s
Jeff photoshops his 😳 to fit in screen
I don’t understand why the experiment was done with beginners since you said yourself that they have a constant growth phase anyways...
True
Well, there could be many reasons. It’s hard to recruit advanced people for studies because no one wants to do it lol. Also it’s hard to detect any effects in advanced guys because the study would have to go on forever in order for there to be significant results.
Jeff Nippard that makes sense. A bit sad though. Hope we will get to see more soon
Because its filled with non sense
Another reason could be that it is relatively easy to find lots of newbies around the same level. It's have to find intermediate lifters with the same level of strength and development that also want to compromise 2-3 weeks of training to do the study.
I’m getting brain gains from listening to all of Jeff’s informative videos 🏋️♀️
Hermione Granger Being smart is important. But having big muscles are more importanter 😉
Drew O’Ryan importanter isn’t a word you meathead
Woooooosh
i would've thought hermione would've already had max brain gains
@@cvspvr you can always claim more
Always love how much work and attention you put into your videos Jeff
Agree. Due to injury I cannot train legs at the moment. I have not been training them about 10 days now and after a week I have noticed fullness and an increase in size in my legs. I was so surprised that my legs looked this good after so much rest. Timing on this video 1000! Thanks Jeff 🙏🏻
I have applied this and I always experience this SUPERCOMPENSATION. This is really an interesting study. Great video again Jeff! 💪 Kudos brother. 💯
So what do you do to experience supercompensation?
Ahhh...I guess I was doing it right then, on day 135 of muscle rest
Jeff make a vid on ..."what makes stubborn muscles stubborn and how to deal with them (science explained )" . Great vid tho
Kintoke 21 it’s mainly genetics and bad training because it’s not the muscle being stubborn to grow it’s you not putting enough stimulus on it and also muscle bellies.That wasn’t supposed to sound insulting just trying to help
Steve Bachall....is also not even feeling the muscle working is a genetic thing also?
I cant feel my biceps during my training despite my 2 years experience as much as i can feel anywhere..I have tried everything and found no hope ...now i have started to blame genetics....i also want to see jeff explaining deeply what controls this process
maybe you just aren't training them properly. Drop the weight and focus on proper form@@kintoke2131
Undoubtedly i have tried that
@@kintoke2131 have you tried changing the form to target the muscle from a different angle? Or instead of just loading more maybe focus more on time under tension, changing rep ranges/ programming bicep training differently.
Jeff C : Uploads ..
Jeff N : hold my studys .
lol i know the refereneces so funny
JefO : hold my pineapple.....oh yeaaaahh
Perhaps a non over reaching control group would have been useful to compare the muscle gains from normal training and super compensation effects.
Wow this is great bc I haven't done legs in months
🐔
Jeff the real MVP giving out valuable information to help people he doesn't really know 💯
And so does anyone with a working pair of eyes, half a brain and the ability to read English ==> www.pubmed.com
@@HarryOsirian well that was uncalled for
Anaa the truth is never easy to accept
How can you figure out what stage of lifting you're in? I always find it difficult to determine what an intermediate or advanced trainer is.
Interesting enough, this also worked for me. I had an intense 3 month block where I hit legs each day. I felt small with the high volume and my body did hurt a little bit nearing the end. However, after a week of deloading and rest, I looked significantly bigger and had significant gains in strength. Glad to know this is potentially back by science.
i think, you should do a video on how tough the mental stuff is. training is the easy part. but staying motivated every day. putting in the hard work and not making excuses is heavy. not eating trash is heavy. consistency is key. i know you said it numeros times but maybe put a sience perspective in or do a tipps and tricks video for not making excuses or mindset or whatever. thats something that not every fu... fitness instagramer has in his account and something i really wanted to see for a long time (besides some lame ass quotes).
cant thank you enough for your content. it really helped me out a lot!
have a good one everybody. love
Eating well is super easey and cheaper
Do it for like a month and it will become an addiction
At least it will become a habit after one month which makes your training life way easier
I would also recommend to not having too many pauses. As example hit the gym on Monday and Tuesday, take Wednesday off, Thursday Friday and Saturday and then take Sunday off and so on
@@Hansulf why is there always someone like you commenting. You are neither helpful nor relevant.
@@nllc9779 Frozen vegetables 1kg for 1€. Chicken for 3€ kg. Eggs for 1.5€ Dozen. Water for 0.15€ L. Peanut butter for 5€ Kg. Theese make all the basis. Im student on a budget, I can spend 400€ a month, 220€ of those go for rent and hause keeping, 120€ for food, resto goes for Gym, party, alcohol and weed.
@@nllc9779 Actually, eating trash is very expensive.
My favorite book on bodybuilding is an old one but it has always made up the core of my programs.
It's called Big Beyond Belief and it discusses super-compensation in great detail (the entire programming is about manipulating volume and intensity).
The program and some of the concepts are a bit dated but the core fundamentals of how to set up your program and when to add sets/drop volume/increase intensity are all explained.
Anyone who's ever done Smolov has done this (albeit unknowingly) but end of the day it works and it's better than just linear or normally periodized programs.
Ever try a high volume program and it didn't seem like it was working or you felt like you didn't see the results you were looking for, then you dropped volume and increased the weights and you notice you started getting a lot of strength and size gains? That's because maximizing strength and hypertrophy using a volume and tonnage your body cannot handle for a controlled period of time, then switch absolutely works and this is how most advanced trainees workout.
This is amazing!
I’ve actually done this by accident and it feels I’m in that super compensation phase right now.
That would explain so much.
its time to hit the gym again bro
I have been lifting for years and I barely grew and now I’m on the forth year and I’m picking up muscle really fast now!!
I have experienced this many times. After working out very regularly, I’ve taken about 2 weeks off, feeling all guilty, but return to the gym with A LOT more strength and ability to push in the gym.
Hmm informative..but nothing compared to bro Jeff's training.
so i have been doing super-compensating before i knew about it.
Does it give the result?
@@krazyninja954 to me it does. I have had multiple times where I kept up with a higher than recommended training load for a few weeks and then had a week of rest and then I saw a size increase and strength increase, but I am not a scientist and this is not proof, that's why they did the study :D
Me to
@@krazyninja954 yes, it does
Nucleus overload
@jeff nippard could you do a video on metabolic damage and why it is or isnt real? I've run into so many conflicting websites and it would be a great mythbust Monday.
Been planning on taking my first deload this week. This is even more reason to. Both Jeff’s gave me what I needed at the same time lol.
yes, please do a video on bloodflow restriction
Delayed hypertrophy is something that I noticed a few months back. It’s definitely a thing
Could you explain when or how we should know if we are in a begginer, intermediate, advanced or standard state of our training experience? What are the signs and whatnot. I'm about two months into training for the first time and take myself as begginer, but it would be sweet to understand how to know where I'm at in relation to the things you're talking about such as this.
Just in time for my final exam this week! Doing an exam that has supercompensation in it! Really helpful video regarding that
Good luck!
During the deload/rest period would it be best to still train with low weights and low volume or should you rest completely for 1-2 weeks?
just my 5 cents, ive found that doing nothing is not the best for recovery, i had the best results doing low frequency cardio on these days,, like take a nice walk every day for 1-2h
cheerd
The amount of scientific and fine detail you do to explain all the variables is what I love!
Question. Isn't the fact that the subjects were untrained a huge limitation of the study? I mean, since they where untrained, they would experience newbie gains no matter what. How can we be sure that this applies to the same degree or even at all in more intermediate to advanced lifters?
Exactly
Every time I think of something in fitness that I don't know much about, Jeff makes a video about it later that day. It's freakin magic my guy
Charles Poliquin talks about supercompensation, not in detail but mentions it, in his book Poliquin Principles written in the 90’s.
It is my opinion that many, not all, of the best bodybuilders and strength athletes have been aware of supercompensation and used the theory in their training whether they thought it was just a theory or not.
It makes sense to me. I think anyone who has trained for a while, intermediate to advanced, has probably experienced supercompensation even if they didn’t know it.
Great presentation, @Jeff Nippard. As always!
I've been waiting for a video on this topic. Thanks Jeff. Great upload as always.
I ran D1 track and field, and super compensation is exactly what we did. I didn't know what it was called at the time. This video was great, thank you.
man that video explained what i have noticed recently about my muscle size while i'm just back from 2 weeks of deloading. right on time jeff👌
Perfectly in time for my incoming off-season after next weeks' show! Thanks for always providing quality info bro!
I ran Charles Poliquin's supercompensation 2 week program a few years ago - got amazing lower body results! It was quite astounding.
Hi Jeff . One more subscriber here . I do really appreciate your outwork and the time you put in all this videos along the years just to share your knowledge with others and help them to build muscles like you do! In my on view you are the best. Thumbs up 👍 for you buddy. Kindly and respect ✊ Romanian, regardless form London !
I believe this and experienced it. I tried Nsuns work out for 2 months and it felt like my bones were going to snap. Like, I probably had micro fractures from this program...then I took a 10 day vacation where I did not have access to a gym. After I got back in the gym--and to my great surprise--I easily set new PRs in all my lifts. In fact, when attempting a new 1RM, I hit a 2RM in my rack pull and squat.
I really appreciate the manner in which you research and explain concepts. You really get your point and other relevant information across.
I'm by no means advanced. I got up to 3 years of consistent training before having a break. My program involves a lot of block (2 weeks each of endurance, strength, power blocks) and then 4 weeks of DU periodization.
I did notice when I was super consistent that the weirdest effect would occur, something I think you've explained here.
I would finish a 10 week program, and before progressing to the next program, or repeating this program at greater intensity, I would often take 2 weeks off to be slothful. I swear EVERY time i got back to training after 2 weeks off, my strength was THROUGH THE ROOF. I couldn't believe the difference. It now makes sense that I was FULLY recovered and had taken the time to "realise" the growth...rather than keep training and actually slow the growth down.
I'm not a hundred per cent sure if this is relevant, but i feel you've helped me understand the process. Thanks heaps.
Would these findings, therefore, disprove Dr. Israetel’s statements that one should never train to absolute failure? Or does the implication of “overcompensation” not include max effort (AKA failure) in the loading or overreaching period?
Salad Sn8k Not really cause “absolute failure” is way too broad of a statement
Well said, I presume “technical failure” would be more specific to the subject. Still, the same question applies.
Will you do technique Tuesday on Ab training?
J Herdz YES, THIS
@@coreyjonesmusic2859 he already did
.
Thanks Jeff! I feel like this explained a lot of the exact questions I have been thinking about lately. Perfect timing!
Can you make a video on how to deload properly? How much do you train? Wich exercises do you skip? How long?
Jeff, you should name these series ''Science Sunday or Saturday''. I love these man!
Your profile pic didn’t fool me cuz my yt background is black😎
I noticed that for years but I never found scientific evidence for that so I just went without questioning it. I do 2 Weeks recovery without training at all every 9 weeks. I still eat the same diet in these 2 weeks. I always come back a lot stronger, fuller and just looking a lot better. I do gain weight but it almost feels like lean muscle mass. I recommend it to every Bodybuilder. I've never injured myself by doing it that way. Your body, joints etc will fully recover and they will be able to confidently handle way more weight.
Kinda similar to the veeery old totally broscience principle of Nucleus Overload where you train a muscle group high volume everyday for a given period then letting it completely rest which (according to them) has muscle hypertrophy benefits in that resting period. I think Jeff even made a video with Alpha talking about this. This is why people shouldn't sleep on unsupported broscience xD
Hypnotica exactly, people notice the principal in practice but don’t know the science behind it - broscience is born. Everything has its merit
so wait, does this give credit to the bro splits?
I’ve been supercomensating instinctively this whole time lol
Always good info to watch and hear!
Thanks man
This is a very interesting topic. Would be cool to have another video explaining how this might fit into a program. Examples of how many weeks to over reach and how long to deload. Great work! Love the videos very informative!
I first learned of this concept in a book called Big Beyond Belief. The book was written by Louis Costa Jr and Dr Russ Horrin in the mid 90s and is highly collectible, as is the revised version; Titan Training.
I thought that this video explained something I have experienced in weeks past... I was heavily training for close to three weeks and my pr for bench was 195 after 3 days of not hitting the chest I went to max out again and benched 205. There is definitely something to be said about this theory. Thanks Jeff 👌🏼
Brilliant video I worked very hard for 4 weeks and never got any muscle growth but got heavier. It was very demoralising but now this explains things. I will go back out there and keep at it :)
8:00 I experienced the same when I was started training. I used to do way too much throughout the week without having visible gains. On the weekends I recovered and started noticing the gains. Thought it was my imagination but it happend pretty consistently. This might explain why.
Wow dude i just subscribe. I don't know how i miss such a man like you giving us so good tricks.
You are full with good information about fitness and not only which is approved with science study.
Keep doing this love you 💪💪💪
Hey Jeff, I always see that you shouldn’t use momentum at all when doing weight training - yet you often rock / bounce when doing various exercises (like in the lat pulldown clip towards the end of the video).
Can you talk about how much “cheating” is generally acceptable and won’t noticeably harm potential results?
It’s acceptable during the last set since the good form muscle fibers have already done their work
I'm currently on upper/lower workout split and I can't wait for your program "notification on"
I like to think about it like starting a hard Labor Job, Like Comtruction.
First two weeks your body is sore @5days a week BUT YOUR BODY ADAPTS AND GROWS!
Awesome video. Always good stuff, keep it coming. I was listening to Athlean X for years before finding you 6 months ago. He's good but you're better in many ways. You and Rogan's videos are part of my morning ritual with my pre-workout.
Supercompensation is the basis of all the competitive swim programs ive been in as an athlete, look into that, and tapering
Really needed this knowledge cause I’m in a dip on my 6 week program and I’m making anti gains. Thanks for the science jeff
Awesome video. Never post but long time sub. I’ve been training really hard this cycle. Took an unintentional deload. Came back and started to hit new pr’s on all heavy exercises. Blasting all previous pr’s away. I think this style training has merit but I still can’t figure out when to cycle in a deload to come back stronger. Each session is always max intensity. 5-6 days a week. Deload definitely works. But I feel it’s a waste of a session if I don’t go 100%.
Keep putting out these vids. Love the research you put in!
I can say iv witnessed similairly but i always chawked it up to "damaged muscle cant hold as much carbs and water" or something of the sort. This is actually super interesting in terms of diet timing and re feeds in my opinion. Looling forward to more data.
Jeff, it’s almost comical how articulate you are. Grade A content always
Jeff, can you make a video about EMS (Electric Muscle Stimulation) training? It becomes a huge trend these days
Jeff the type of guy to honestly admit things have their drawbacks and aren't always black and white - respect for reasonable and individual approach.
This reminds me of when I was on vacation I did a ton of pullups for 2 weeks but in the end my amrap was still the same ( about 6 ) then I took 5 days off and BOOM , hit 12 reps !
Jeff is the Science Bringer!
An interesting study would love to see more studies on this topic in the near future. Talking from experience as a lifetime natural bodybuilder is that I've experienced muscle fullness and increased strength after overreaching several times in my career.
This is what you call 'Quality Content'👌🏻
So informative thank you for bringing science into the sport
Charles Poliquin recommended training a lagging lift or muscle group hard for 5 consecutive days, fallowed by a week of rest and then test your max for quick strength gains. Poliquin always said “I dont have time for sudies, I know what works, lets someone else to the studies and confirm what I already know. They just prove that I’m ahead if the curve “
Thank you for all the videos you make, has been helping me out tremendously.
What was the diet variable during the study? Calorie deficit, surplus or maintenance? Did I miss it in the video?
I feel like a earn a recognised fitness qualification every time I watch an upload.
This video is gold! You gave us a perfect explanation! THANKS!
You’re videos are like documentals for fitness people thanks!
This is what I need. AN EXCUSE TO MY CORONAVIRUS MUSCLE LOSS.
Love your videos, they're very well explained
Holy shit I did this in collage I was trading so much I’d gotten skinny took a week off and started to bulk up I didn’t know what I was doing but I came with this conclusion that my recovery was allowing my muscle to actually heal and bounce back
Beautiful video Jeff!
This just further boosts my case as to why recovery is so fucking important. Thank you Jeff
I've literally felt like this with my body, and this video sums it up so nicely.
Can you please make a video were you explain the difference between overreaching and overtraining?
I agree though, as someone who practices just simply auto regulation in terms of lifting - you pretty much just push it until your mind and body just convince you to hit it lighter or skip a couple days at the gym - and afterward you typically look and feel the best.
Keep up the good videos Jeff.
Would be great to hear you talk about Lyles UD2 and his application of supercompensation as it pertains to glycogen replenishment (not quite the same thing we’re talking about with this study).
Yesterday( April 13th 2019) I googled "supercompensation+Jeff Nippard". No result.
Today I found this video posted by my man Jeff.
You heard my prayer! Jeff= all-knowing hypertrophy God!
So is it worth tying a band around your arms/legs to restrict blood flow while training? Will this work on arms too, and not just legs? Which body parts/muscles might be the best candidates for this type of approach?
Keep up the videos Jeff!!
Great video as always! Have you considered making a video / series on Blood Flow Restriction? It seems to be a growing topic in the fitness community and I’d love to know your thoughts on it!
@jeff Nippard Have you see the Big Beyond Belief program from the 1980's? It basically says the same thing you do in this video. Great program BTW.
We’re gonna learn today!!
How many training days a week is your new upper/lower program?!
Does anyone know It yet?
Great video. It's very informative and helpful. Thanks for sharing it.
awesome video. Always love your content.
Love the research backing
That line graph through the timeline 👌👌
The fact that you actually made a video on this confirms it's true because I've personally noticed delayed hypertrophy but thought it was just me 😂
I'm just baffled as to why ANYONE would hit Thumbs down on your content!! Within the evidence based circle, not only is your content thorough, entertaining and well versed, you make stuff so much easier to digest...Love your work Jeff :) Absolute inspiration and knowledge king!