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 for the next training session, performance increases from training session to training session. If the time until the next training session 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?

This is not the only reason, but it is another important one. The basic exercises (Big 5) overlap the muscle groups being trained. 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 them out over the weekdays, the training and break rhythm for the individual muscle groups is much better.

Is it possible to push this even further?

Every training system can always be optimized. The question is how much time you want to invest in total. For most people, the plan with one basic exercise per day is optimal. If you have higher goals or simply want to do a little more, the MIKE5 concept offers so-called “assistance exercises” to suit every day of the week.

Is a personal training plan necessary?

Personal training plans are always useful and necessary when there are special requirements. For example, for athletes who are specifically working towards a seasonal peak for a particular sport. Or for patients after an injury or operation. However, if there are no specific requirements, it makes more sense to follow a general and easy-to-use plan. Such practicable plans lead to the desired regularity and the associated efficiency of training.

Conclusion

For most people, it is advisable to base their 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 a continuous increase in performance is achieved with minimal time expenditure. This in turn has a positive influence on motivation and therefore on the continuity of training.

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