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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 means getting the most out of the time we spend. Only those who consider the principle of supercompensation will achieve this. In this section you will learn why the training rhythm (regularity) is more important than the training volume.
It states that after a training load the body increases its performance beyond the original level in the course of the following days (recovery period).
If the higher performance level is used for the next training unit, performance will increase from training to training. If the time until the next training session is too long, the training effect is lost and you start again from the beginning.
Without making a scientific treatise here, we can state the following: every muscle chain should be trained at least once, or better twice a week.
Not only for this reason, but that is another important reason. During the basic exercises (big 5) the trained muscle groups overlap. It is a simple system with which a good training and recovery rhythm for all large muscle groups can be achieved.
It's still better than not doing them at all. But it should be the exception. By distributing them over the days of the week, the training and resting rhythm for the individual muscle groups is much better.
Every 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 simply want to do more, the MIKE5 concept offers assistance exercises for each day of the week.
Personal training plans are always useful and necessary when special requirements exist. For example, for athletes who are working towards a season highlight specifically for one sport. Or for patients after 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 plan. Such practical plans will lead to the desired regularity and efficiency of training.


For most people, it is advisable to build their muscle training on the five basic exercises and distribute 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 in a minimum of time. This in turn has a positive influence on motivation and thus on the continuity of the training.