what is supercompensation

What Is Supercompensation?

Do you still believe that a lot of exercise helps a lot? Unfortunately we have to disappoint you. You will only have the best results as soon as you workout properly and then give your body the ideal break.

Put simply, supercompensation means that your body gets better during breaks in training. The supercompensation model is often used in strength and endurance sports to show why the recovery phase is so important.

The model illustrates that your body not only fully recovers its strength after the right load. If you set the right stimulus in training, it even increases it and prepares you for a new load. In this way you stimulate muscle growth, strengthen tendons and ligaments and improve your endurance.

In order for your body to really improve your performance, it also needs the right nutrients. Protein, for example, is particularly important for muscle growth. If you want to supply your muscles with protein particularly quickly after training, whey protein can help you with this.

Simply mix water or milk with the protein powder, shake and you’re done.

No workout success without supercompensation

If you wait too long before the next training session, your body won’t last long at this new, improved level. The positive adjustments will be lost and you will start over from 0.

On the other hand, if you exercise too often, you are not giving your body enough time to recover. Instead of building strength or endurance, your performance will even decrease over time. After a while you will get into the state of overtraining.

How to use the principle of supercompensation

Think about what your individual training goal is. Set the training dates. Plan the increase in intensity and duration of the training units at least in theory and also think about planning fixed recovery days.

The 5 phases of supercompensation

Initial state

Your physical condition shortly before the workout – ideally well rested.

Stress phase and state of fatigue

During exercise, you put your body into a state of fatigue. In order for you to create supercompensation, the training has to really exhaust your body. Only then is an effective training stimulus set. If the training unit is too easy, there is no training stimulus and there is no supercompensation.

Recovery phase

After you have stopped the exercise, your body works to replenish the energy stores it has used up. It wants to get back to the original state quickly.

During this phase, make sure that your body is getting good nutrients. Healthy carbohydrates to replenish your energy stores. Proteins from which your body can make the essential amino acids.


Instead of just bringing your body back to its original state, it prepares itself for a renewed burden. It ensures that your muscles and energy stores grow a little.

Return to the initial state

If you wait too long after a training session with the next load, your body will return to its original state. For example, if you only train once a week, you will be frustrated because you just do not improve.

Conclusion: Supercompensation

The right time for your next workout is more important than the frequency of the workouts. But the intensity of your training is also crucial to set the stimulus of supercompensation. If you train too lightly, your body will not exhaust itself enough and the supercompensation phase will not arise.

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