The term super compensation is frequently applied in (top)sport. The most important thing with supercompensation is that your muscles get sufficient training and also sufficient rest, so vary in type of training.

For example on day 1 strength training of the upper body, on day 2 strength training of the lower body and on day three endurance training. This way your muscles have enough time to repair, as preparation for the next training. The amount of rest your body needs for supercompensation is different for each athlete. Adjust you training schedule to this principle and try it for a few weeks, if you see no improvement you can change your training schedule to find out what works best for you.

The best thing is that with this theory, your body can take a little bit more after each resting period. So if you peak in a heavy training session, your body will recover after so that it can handle a bit more after resting each time.

A balanced diet in combination with high-quality proteins ensures that the muscles can repair more rapidly, so you can quickly crate more supercompensation.

If your resting periods well scheduled, you will create a positive growth and your body will be able to handle more and more. If your resting periods are not well scheduled, and you re-exercise your muscles to fast, you will create a negative spiral and you also increase the risk of injuries.

So this is for sure: RESTING IS AT LEAST AS IMPORTANT AS EXERCISE.