Supercompensation: Advanced Training For Max Muscle Gain (Science Explained)
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Date: 2019-11-06
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Comments and reviews: 9
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I actually realised I did this when I started training and would do this. Mainly cause I was lazy I basically trained really hard initially and then as I got lazy I ended up essentially super-recovering and then gaining those tendon gains and only doing really light training when I was lazy (lifting heavy still but just not doing many sets or many reps/getting bored. And then I would come back not long later to work harder and realised I was actually still getting consistently stronger, I think this played less with muscle strength, naturally my push-ups for example just got better because I was a beginner but my grip strength and specifically bone/tendon strength (crimping etc. I love grip training) was getting very strong, same goes for flexibility.
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I actually realised I did this when I started training and would do this. Mainly cause I was lazy I basically trained really hard initially and then as I got lazy I ended up essentially super-recovering and then gaining those tendon gains and only doing really light training when I was lazy (lifting heavy still but just not doing many sets or many reps/getting bored. And then I would come back not long later to work harder and realised I was actually still getting consistently stronger, I think this played less with muscle strength, naturally my push-ups for example just got better because I was a beginner but my grip strength and specifically bone/tendon strength (crimping etc. I love grip training) was getting very strong, same goes for flexibility.
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Anthony DeRosa
I'm not really sure if this is the same thing. but I have been training for about 8 years now. I follow IF 5 days a week. im also a busy arborist in wich i work alot of aggressive manual labor during the week followed by a workout at night. I notice towards the end of the week I become super lean and dry but almost a little deflated. but on the weekend. I rest for 2 days and re feed about 3 meals a day with a low carb weekend meal plan. by Sunday all of the sudden it literally looks like my muscles were inflated with air and I gain weight and a little size every week. is this the same thing as delayed gains?
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I'm not really sure if this is the same thing. but I have been training for about 8 years now. I follow IF 5 days a week. im also a busy arborist in wich i work alot of aggressive manual labor during the week followed by a workout at night. I notice towards the end of the week I become super lean and dry but almost a little deflated. but on the weekend. I rest for 2 days and re feed about 3 meals a day with a low carb weekend meal plan. by Sunday all of the sudden it literally looks like my muscles were inflated with air and I gain weight and a little size every week. is this the same thing as delayed gains?
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Clayton Williams
Charles Poliquin talks about supercompensation, not in detail but mentions it, in his book Poliquin Principles written in the 90s. 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 didnt know it. Great presentation, Jeff Nippard. As always
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Charles Poliquin talks about supercompensation, not in detail but mentions it, in his book Poliquin Principles written in the 90s. 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 didnt know it. Great presentation, Jeff Nippard. As always
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Kyle Craig
Considering that blood flow restriction was included as part of the training stimulus the results of this study would be very different if bfr had not been used. Bfr has been shown to induce an exaggerated hormonal response, increased expression of growth factors and greater fibre recruitment. It would be interesting to see how this training protocol would have affected the participants under normal training conditions, for the potential to overrach with increased metabolic stress induced by the restriction of blood flow is much higher
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Considering that blood flow restriction was included as part of the training stimulus the results of this study would be very different if bfr had not been used. Bfr has been shown to induce an exaggerated hormonal response, increased expression of growth factors and greater fibre recruitment. It would be interesting to see how this training protocol would have affected the participants under normal training conditions, for the potential to overrach with increased metabolic stress induced by the restriction of blood flow is much higher
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Specialy101
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.
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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.
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sushil meshram
This think work I tried out on my lats and back exercise in bent over barbell rows. I do the split training schedule n my back is in Thursday n that day a loaded my barbell with. 60 to 65 kg of load. I can barely push 5 reps Max. and then on Saturday I heated by back again with lower weight around 40 to 50 kg by doing Max reps of 12+ n den on upcoming Thursday I find that I can do 9-12 reps of 60kg in barbell rows. this study work. n I've seen results credit goes to jeffnippard for providing such good information
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This think work I tried out on my lats and back exercise in bent over barbell rows. I do the split training schedule n my back is in Thursday n that day a loaded my barbell with. 60 to 65 kg of load. I can barely push 5 reps Max. and then on Saturday I heated by back again with lower weight around 40 to 50 kg by doing Max reps of 12+ n den on upcoming Thursday I find that I can do 9-12 reps of 60kg in barbell rows. this study work. n I've seen results credit goes to jeffnippard for providing such good information
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Michael Carey
I (used to) call this vacation delusion effect, where because I knew I was going on vacation, and there would be no real gym or real workout time, I would bust ass for a couple of hard weeks before up until vacation starts, and then while struggling to workout in the less-than-optimal hotel/resort gym using the little weights, I had convinced myself that it was a delusion that I was making gains over those three or four weeks. I guess those small but noticeable gains were just muscles catching up.
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I (used to) call this vacation delusion effect, where because I knew I was going on vacation, and there would be no real gym or real workout time, I would bust ass for a couple of hard weeks before up until vacation starts, and then while struggling to workout in the less-than-optimal hotel/resort gym using the little weights, I had convinced myself that it was a delusion that I was making gains over those three or four weeks. I guess those small but noticeable gains were just muscles catching up.
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Shin Li
sorry, but what's difference between overloading and overreaching? in my comprehension, overloading is a progress that loading your weight progressively, and in this progress, your fitness level or training volumes may be down because of not fully recovery, but when you reaching the three two weeks overloading week, you need to push urself harder by lifting more weight, that call overreaching. than through recovery week, u'll gain more. is that what the video means?
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sorry, but what's difference between overloading and overreaching? in my comprehension, overloading is a progress that loading your weight progressively, and in this progress, your fitness level or training volumes may be down because of not fully recovery, but when you reaching the three two weeks overloading week, you need to push urself harder by lifting more weight, that call overreaching. than through recovery week, u'll gain more. is that what the video means?
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Honest Fitnesss
Hey Jeff, I just saw a video off eddie haul where he talked about finishing with the heaviest set (pyramid sets) and that he genuinely thinks that its the best for strenght training. But i see a lot off strenght athletes work up to a heavy set and then do a couple of backdown sets after that, which he says doesnt work very good for strengt. so my question is if there is any reachers on this or whats your opinion?
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Hey Jeff, I just saw a video off eddie haul where he talked about finishing with the heaviest set (pyramid sets) and that he genuinely thinks that its the best for strenght training. But i see a lot off strenght athletes work up to a heavy set and then do a couple of backdown sets after that, which he says doesnt work very good for strengt. so my question is if there is any reachers on this or whats your opinion?
reply
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