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Efficiency through regularity

We all have one thing in common - whether professional athlete or beginner: we want to reach our goal as efficiently as possible. That is, to get the maximum out of the time we use. Only those who take into account the principle of supercompensation will achieve this. In this article you will learn why training rhythm (regularity) is more important than training volume.

What is the principle of supercompensation?

It states that after a training load, the body increases its performance above the original level in the course of the following days (recovery period).

Why do you need to take this into account when training?

If the higher performance level is used in each case for the next training session, there is an increase in performance from training session to training session. If the period until the next workout is too long, the training effect is lost and you start all over again.

What is the ideal rhythm for training a muscle group?

Without making a scientific treatise here, we can state the following: each muscle chain should be trained at least once, respectively better twice a week.

Is that why MIKE5 spreads the exercises over the days of the week?

Not only because of that, but that is another important reason. In the basic exercises (Big 5), the muscle groups trained overlap. It is a simple system with which you can achieve a good training and recovery rhythm for all major muscle groups.

So it doesn’t make sense to do all the exercises together e.g. at the weekend?

That’s still better than not doing them at all. But it should be the exception. By spreading the training over the days of the week, the training and break rhythm for the individual muscle groups is much better.

Is it possible to push this even further?

Any training system can always be optimized. The question is how much time you want to invest overall. For most people, the plan with the one basic exercise per day is optimal. For those who have higher goals or just want to do something more, the MIKE5 concept offers assistance exercises for each day of the week.

Is a personal training plan necessary?

Personal training plans are always useful and necessary when there are special requirements. E.g. for athletes who are specifically working towards a seasonal peak for one sport. Or for patients after an injury or surgery. On the other hand, if there are no specific requirements, it makes more sense to follow a general and easily applicable plan. Such workable plans lead to the desired regularity and the associated efficiency of training.


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