Supercompensation

Supercompensation is the post-training rebound in which a depleted biochemical resource rises above its starting level after rest, according to the classic model.^{1Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 25.} The NSCA’s strength and conditioning text describes it as performance rising above baseline during the resistance stage of general adaptation syndrome.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 601.}

The model places the next session in that period of higher capacity: sessions too close together accumulate fatigue and reduce preparedness, while sessions too far apart produce no lasting effect.^{3Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 27.}

In practice

• Rippetoe describes longer cycles as clients advance: novices can supercompensate within about 72 hours of one session, intermediates over a week of sessions, and advanced lifters over a month or longer.^{4Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 36.}
• Increase the load after adaptation, following progressive overload; repeating an adapted-to stress produces no further progress.^{4Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 36.}
• Full recovery isn’t always necessary before the next training session.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 601.}

Where the model falls short

Zatsiorsky, Kraemer and Fry consider the theory too simple to be correct: supercompensation has never been shown for most metabolic substances.^{3Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 27.} Muscle glycogen is an exception, while ATP barely changes even after very hard exercise.^{3Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 27.} They find no clear rule for spacing workouts and call the fitness-fatigue model the more sophisticated theory.^{3Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 27.} The NSCA text and Rippetoe still use supercompensation to explain training sequence.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 601.},^{4Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 36.}