Efficiency through consistency

We all have one thing in common – whether we are professional athletes or beginners: we want to achieve our goals as efficiently as possible. This means getting the most out of the time we invest. Only those who take the principle of supercompensation into account will achieve this.

In this article, you will learn why training rhythm (regularity) is more important than training volume.

The principle of supercompensation

This principle states that after training, the body increases its performance beyond its original level over the course of the following days (recovery period).

Why is supercompensation important in training?

If the higher performance level is used for the next training session, there will be an improvement in performance from training session to training session.

If the period until the next training session is too long, the training effect is lost and you have to start all over again.

Ideal rhythm for training a muscle group

Without getting into a scientific treatise here, the following can be said: Each muscle chain should be trained at least once, or better twice, per week.

MIKE5 training on weekdays

Is that why the exercises are spread across the week in MIKE5? Not only for that reason, but it is another important factor. The muscle groups trained in the basic exercises (Big 5) overlap. It is a simple system that allows you to achieve a good training and recovery rhythm for all major muscle groups.

Short training sessions vs. a comprehensive one

Doing all the exercises together, e.g. at the weekend, is still better than not working out at all. But it should be the exception. By spreading the exercises over the weekdays, the training and rest rhythm in MIKE5 is much better for the individual muscle groups.

Can I push my training even further?

Every training system can always be optimised. The question is how much time you want to invest overall.

For most people, the MIKE5 training plan with one basic exercise per day is ideal. Those who have higher goals or simply want to do a little more will find the so-called ‘Assistance & Core Exercises’ in the MIKE5 training programme suitable for every day of the week.

Personal training schedule

Personal training plans are always useful and necessary when there are specific requirements. For example, for athletes who are working towards a peak performance in a particular sport during the season. Or for patients recovering from an injury or operation.

If, on the other hand, there are no specific requirements, it makes more sense to follow a general and easy-to-use training concept. Such practical plans lead to the desired regularity and associated efficiency of training.

Conclusion

For most people, it is advisable to base strength training on the five basic exercises and spread them over five days a week. This takes into account the principle of supercompensation and thus achieves a continuous increase in performance with minimal time expenditure. This, in turn, has a positive influence on motivation and thus on the continuity of training.