Training, Recovery & Adaptation (Supercompensation principle)
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- Опубликовано: 10 фев 2025
- Website: coachsaman.com/
Instagram: / powertrainingcoach
After an intensive activity, whether that would be weightlifting, running, participating in a sport, changes will occur in your body. Glycogen levels will fall, phosphocreatine will fall and stress hormones such as cortisol will rise. All of this is a preparatory process for the ultimate super-compensation phase. The super-compensation is essentially your body adapting to a previous hard stimulus and coming back stronger, the window of opportunity is short and you have to grasp it and challenge your body in new ways to become stronger and reach a new lane. In this video, we will discuss how this process takes place.
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I’ve been planning to do this for a while
2:57 Tudor Bompa (PhD) = one of the greatest figures in sports physiology
4:58 Glycogen is a source of fuel for most activity, both aerobic and anaerobic. This is why carb consumption matters - both for fueling, and for your body to recover.
5:40 Protein synthesis increases by 50% after 4 hours of heavy resistance/strength training. After 24 hours 109%, returns to baseline normal after 36 hours. Essential to gain strength and muscle mass.
This is such a good content! Straightforward, easy to comprehend, backed up by science, inspirational, and realistic. Thank you for making this and existing!
I was having this very conversation with my trainer yesterday
Your voice sounds like Armando Hasudungan. He does alot of anatomy videos.
Love the videos
Awesome! Love your voice and how you explain things!
You deserve more subs brother your content is brilliant keep it up
Your videos are awesome
Wow thanks 👍 quality information 💪
thanks so much you videos is everything i am looking for
Super useful. Thank you so much man. I needed to hear this content right now. Much appreciated.
Think this is a place for me to learn 😀👍💪🥳
Awesome👍👍
Very informative video, great topics covered!
Good job as always, keep it up!
Excellent.
Fucking legend. Best explanation of supercompensation and training principles in general I have heard. Keep making more solid content video's mate. I also love your suttle bluntness 🤙
Underrated video!
Well explained. Thanks
The complicated part is the nervous system, the muscles, the bones, the tendons, and the cardiorespiratory system all recover and adapt at different rates. So your muscles could already be done repairing and growing while your tendons and CNS are still fatigued. And your aerobic adaptations will come faster then the muscles. For hybrid athletes, if you do a mixed workout then your aerobic system could be already beyond supercompensation and into detraining while your CNS is still recovering. HIIT training can also damage mitochondria if you do it too much. Theres so many god damn factors to consider.
Gold❤
Thank you!
I loved it Your explanation In the video I have a question If I already did a high intensity training I realize that when before I was without training waiting for the supercompensation I noticed that I had recovered but had not received the supercompensation Then I realized that after an intense training I train at low intensity and after 3 days or 4 I gain a lot of strength and all that, why does that happen? i know how to achieve that but i would love to know what is going on in the body to make that work so much?
Very interesting video!
What is your opinion on Mike Mentzer and HIT + long rest days (4-7+)?
Thank you! I was not familiar with Mike and his methods, but will surely look it up!
thank you
hi, what would be or what do you say Dorian yates training, , I always went 100 per, but after time it stopped, I just got 2660 kg legs squats for reps, but i pushed chest and back as well so hard
You should make patreon I guess
I usually do each body part 1 day a week
Full intensity then in week end i do fullbody workout
Is that good strategy?
Well I dont know about that I believe the body adapt to whatever workload. Example the egyption slaves, now their decendents are naturally buffed and ripped.
This is useless because it's so generic.
There are athletes in situation where supercompensation takes 3-5 times longer than for other low level athletes.
It all depends on 1000 factors. Good luck to figure it out. You better trust your feelings.
The typical recovery time frames for human musculature and energy reserves is well-researched, it's not THAT much variation
But yea, if u have a high-protein diet, the results are gonna vary compared to someone eating more balanced, or carb-heavy. Or if you're not eating enough each day for your body to recover properly, or just eating like shit in general. Or the athlete lifting with bad form. Not paying full attention to proper drilling. Being lazy about the workouts. Things like that can also affect results. But then that's not rly a problem w the system itself.
In general the system applies to everyone who does it properly and if you arent inclined to be lazy sometimes, like myself, its really not hard to listen to the body and say objectively "am I too fatigued, can i go to jiu-jitsu and roll at 100% or should i take it easy today?" Etc.
The difference in recovery for most people without major handicaps (injuries, really old, 6"7' 350 lb genetic freak, etc) is realistically gonna be a matter of like, a day or two working relatively light after going all out for a day, 2 days a week lifting heavy instead of 3, nothing crazy tho IF you know how to manage urself and ur training schedule
I just made the likes 69
Noice
Can I get your email?