Speaker 1Hello and welcome to the High Performance Physiology podcast. I'm Chris Beardsley. I'm here with my co-host Rob Malseri. I'm going to talk about supercompensation today. Now this is basically a stopping point on the way to talking about block periodization. Again I'm procrastinating and delaying talking about block periodization because I know I'm going to get really really ranty when I talk about it. I get a lot of questions especially when I'm doing my Instagram questions each week. People ask me well if you're not doing block periodization what are you doing? I'm like well I'm just doing the same thing every week or every kind of session. I mean that's kind of how you maximize adaptions across the entire spectrum of the things that you're trying to improve. But ultimately we will talk about block periodization. We're just going to talk about supercompensation first because we will have to rely on that when we get to talking about periodization more generally. So what is supercompensation? Supercompensation basically is the observation that when athletes are doing a block of relatively high volume training and it doesn't have to be kind of specific to strength training or endurance training. It can be anything. Doing a high block of a high volume block of training typically what happens is that performance will start to reduce. Then after a taper or a deload you tend to find that performance supercompensates and you get an improvement in performance above what you had at the starting point of your high volume block of training. So you imagine you've got a high volume block of training followed by a deload or a taper. What you can say is that if you measure performance like a vertical jump height or squat performance like a one rep max whatever it may be. You measure that performance at the start of your high volume training block. You start to go through the high volume training block. You start to see the performance actually decreases or stagnates and then you have a taper or a deload and then after that taper or a deload your performance then jumps above what it was at the starting point of your entire training. That is what supercompensation is sort of as it can be described observationally. Now essentially what we have is a culture. It's probably the right word of putting it. It's probably a better term but ultimately there is a culture or a community of people who believe that supercompensation refers to adaptions and not outcome measures. So when we talk about adaptions we're talking about things like muscle. We're talking about things like increases in motor unit recruitment, we're talking about things like improvements in coordination. If we're talking about speed we could be talking about improvements in rate coding. It doesn't really matter. Any adaption relates to something that isn't actually changing physiologically. The outcome is an improvement in something that we can measure externally. So this is really really important to talk about this all the time. But basically we have two totally different categories of thing. We have the actual physiological change and we have the result that that physiological change contributes to. So what we're talking about here is it could be improving to maximum speed, it could be improving to maximum strength, it could be you know kind of increase in the stretch shortening cycle capacity. It doesn't really matter but those are things that we can measure externally very very easily and they are produced by the adaption but they produce an impact on the external environment. So if I can generate a higher force, I'm stronger, then that will change the way I interact with the external environment. I can lift a heavier load. So ultimately we're talking about two totally different things. super compensation kind of observations uh the kind of uh journals and uh i'm hesitating to use the word literature here because literature is probably okay fine it's a literature in the sense of a strength and conditioning coach literature it's just not literature in the sense of research literature super compensation doesn't really get researched very much it does get actually talked about a lot in the strength and conditioning community and people write articles about it and talk about it okay we can call that strength and conditioning coach literature which is totally valid it's just i was hesitating because my brain tends to associate literature with research but okay so we've got kind of a lot of um you know strength and conditioning coach literature talking about super compensation but what happens is they tend to blend discussions of adaption and discussions of outcome measure and that's wrong because the actual kind of thing that we see is that super compensation is literally just an outcome related observation why is it an outcome related observation and not an adaption related observation well firstly because number one you can't do it without an outcome related observation and that's why it's not an outcome related observation and that's why it's not an outcome related observation and that's why it's not an an adaption being processed after it's been stimulated you stimulate the adaption and there is an immediate process that causes that adaption to be produced so for example if i do a maximum effort isometric contraction and i pull as hard as i possibly can i'm not in a fatigued state i'm in a good stable environment and hopefully i can increase my motor unit equipment levels by a very tiny amount that happens instantaneously i've got a really nice study we were actually talking about this not so long ago rob i sent you a bunch of papers because we were talking about how motor unit equipment increases and i've got a really nice paper showing a couple of repetitions over time volunteer activation being measured in each repetition and motor unit equipment is literally jumping up bang bang bang bang over a series of multiple repetitions with rests in between them so showing that the ability to increase motor unit equipment actually increases in real time so you do the motor unit equipment enhancing contraction the maximum isometric contraction and immediately we get an improvement in motor unit equipment sports coaches instinctively know this even if they don't make the connection that if they are teaching coaching a athlete to improve their motor skill in a particular situation especially if that athlete is you know the kind of beginning end of their kind of career in that particular sport they'll coach them through a particular movement within a couple of minutes they'll be noticing that the athlete is noticeably better than they were a couple of minutes ago like if they introduce a new skill or if you even if you're introducing a new drill to a experienced athlete within a minute or two that they're doing the drill they're relatively comfortable doing that you know the process is instantaneous i do not need to go home after a coaching hey you're laughing already i do not need to go home after a coaching session and then sleep and then come back the following day or worse i do not need to wait like three weeks to discover that suddenly my coordination has improved as a result of the training sessions that i did three weeks ago i mean you're laughing because you have experience in a sport requires enormous amounts of coordination or multiple sports that require enormous amounts of coordination as as you know um i do as well so this is you know this is something that we we laugh about all the time because you cannot delay the uh learning process of motor skills it's not it's it's instantaneous it either happens or it doesn't and the same thing happens to a lesser degree as in lesser degree what i mean is it's slightly more uh involved in terms of the time requirement but if i perform a strength training uh exercise then yes i'm going to produce hopefully um maybe a little bit of sarcomerogenesis maybe some lateral force transmission changes and maybe a fiber type shift you know all these things are going to happen they're going to happen basically over the following maybe 36 or so hours that is not something i can punt to like three weeks down the line it's just absolutely physiologically impossible i and i i do not get why people have decided that this is feasible and it all happens because people conflate outcome measures with they start talking about and this we actually uh i run to the little bit about this last time when we're talking about plyometrics people confuse adaptions with um the actual outcome measure which is the stretch shortening cycle improvement people kind of start saying well we're changing you know reactive strength we're changing the stretch running some tell me the adaption that we're actually producing and that actually unpicks a lot of problems immediately because when you start thinking about the physiological changes that are happening you start to realize there are constraints on what you can and can't say in terms of making sense we're doing the same thing this time we're saying okay so if i want to actually um you know super compensate can that happen because of a delay in adaptions no it can't most of my adaptions are happening instantaneously if they're neural and if they're peripheral yeah they're going to take 36 or so hours to be processed but i can't punt that to next week it's just absolutely impossible okay you can see some weird changes with muscle size if you've got a muscle swelling situation so if i do like you know kind of a whole bunch of sets on a custom maybe i'm just doing single sets or kind of twos or threes or whatever two or three sets and then i suddenly start throwing 15 sets into the equation fine i'm going to get a muscle swelling problem and i'm going to notice that that displays a relatively weird time course it's going to go up during the workout it's going to very quickly go down for a few hours after the workout and then over the course of the next 12 to 24 hours i'm going to see a rebound and then it's going to go higher and higher over the following couple of days so you're going to see a little bit of weirdness going on there as that anything to do with adaptions no it has zero to do with adaptions it's literally just muscle swelling time course tends to display this biphasic response where you get a big response during the workout for maybe half an hour or so afterwards maybe a little bit more depending on the situation and then you get a return back relatively close to baseline for 12 24 hours and then it gradually starts to rise and in very severely damaging situations like you do a whole ton of sets that you're not used to doing or some eccentrics or whatever you might see it peaking at four or five days post-workout that looks a bit weird that looks like a delayed kind of response it's not it's just muscle swelling so nothing to do with hypertrophy so you can see a little bit of weirdness there with muscle size but that isn't again it's not something that you would say well i'm doing a training block of four weeks and then i'm doing a taper and i'm seeing super compensation in the taper i mean that's totally relevant for that discussion because you're talking about weeks rather than days so ultimately you know point number one is that super compensation cannot relate to adaptions it can only relate to outcomes okay so how can it relate to our outcomes and not adaptions well very simply because you can have fatigue accumulating which starts to depress performance and then you end up where the outcome has decreased and you've managed to you know kind of create or maintain some adaptions but your fatigue is preventing you from seeing the physical effects of those physiological adaptions so if i measure something physically measure the output force or speed or power or whatever i can generate that goes down because of the fatigue i've accumulated but i'm still managing to squeak out some adaptions nevertheless what happens is i take a deload period especially if i'm doing maintenance volumes during my deload and then what happens is i manage to create an improvement that is a super compensation of adaption sorry not of adaption outcome not of adaption so basically during my taper i managed to improve my performance that is a super compensation of the adapt i keep saying it that i start again so um i do my high volume training book i then do my um taper on my deload and i experience a super compensation of my outcome measure i do not experience a super compensation of my adaption it's literally just because fatigue is dissipating while i'm maintaining my adaptions during my deload or taper and that then leads to a improvement in performance okay so what i'm saying then is that on the one hand we've got really solid understanding of how physiology works in terms of adaptions being stimulated and those are not possible to delay they happen either instantaneously or relatively quickly post-workout on the other hand we have a very clear model of how fatigue can reduce the outcomes that we're capable of achieving um even though adaptions might be happening in the background that basically means that super compensation always refers to outcomes and not to adaptions we have a very very clear understanding of why that must be so we've talked before about whether or not you even need deloads and tapers as an entire episode on that we've explained that generally speaking if you start pushing uh your kind of uh high volume training block to the point where you are experiencing reduction in performance that is a negative we are going to reduce the amount of um stimulus we can get from our workouts in the situations when we're doing that that's because fatigue mechanisms as they accumulate have negative effects on stimuli they reduce um attention we can produce in the muscle they reduce the velocity that the muscle fiber can shorten that and they also reduce the level of recruitment and therefore all the other neural adaptions are going to get uh negatively affected coordination slightly different it does get negatively affected predominantly if our movement patterns are impaired and so local muscular fatigue but generally speaking fatigue is going to be pretty much negative across the board for all the adaptions we're trying to stimulate so better would be to avoid having a situation where super compensation is happening because then we can just gradually kind of contain continue making the adaptions without any of the negative effects of the fatigue accumulation so that's a physiological explanation of why seeking super compensation doesn't actually make any sense so that's a very very long introduction into the physiology rob's been sitting there chuckling in the background because he knows all this already um there's relatively little really that um you know rob and i can talk about here in practical terms about super compensation because we simply don't program for it um rob has some comments that he's uh been uh alerting me to about issues relating to how super compensation is uh kind of uh thought about in various different communities including the powerlifting community we'll get onto that but before we do get onto that i just want to answer the question with rob um which is the one i get most commonly which is if we're not seeking something like super compensation or if we're not seeking something like block periodization if we're not seeking some elaborate kind of process of changing uh volumes and changing uh focuses over a cycle what are we doing and i think that's a perfectly valid question to answer so rob what are we doing so walk me through kind of your basic template for you know kind of strength training for athletes and let's talk about why it doesn't need to change
Speaker 2yeah um so i mean a million times now we've mentioned the uh the high performance physiology method so just do everything that you need to in a program all of the time on all of your training days and somebody's trying to call you on someone else's phone sorry about that so yeah do everything you need to in the program all the time on all of your days don't change it um we went through the response relationship of all different adaptations in the last episode so you know just following along with that use you know low volumes of each thing in your program on all the days and then that way you can actually train them you know in a 45 minute hour long session you can do your warm up you can do your speed work you can do your strength work and then you can finish with your plyos and super maxi centrics and then that way you don't need to schedule you know specific phases or specific days with each you know each thing and be doing some kind of high volume on each day to maximize the adaptations you know that you're giving enough stimulus each time to be making progress um you know if you've written a program that's good you've written just enough progress you know maybe slow on each of those things but you'll be making good consistent progress and then you can just keep it all the time you don't have to change it and you shouldn't be getting to a point where you're getting very fatigued where you have to then you know reactively program a deload a taper anything like that um you know maybe just before comp you back off even a little bit but beyond that like you really shouldn't have to be getting to a point where you're you're feeling beat up um loads are regressing you know jump heights speeds and stuff are going down so you can just kind of move very slowly forward all of the time through the whole year and even competitive season and just not ever
Speaker 1fall off track exactly that's a really good point you you led with the reference to what we talked about last time which is the dose response of adaption so last time we did an episode talking about how um your workout volume uh on each different type of thing so you gave the framework we start with speed then we're going to have a strength training then we've got biometrics then we've got super maximum eccentrics the dose responses to what we do inside of each of those blocks uh all of the dose responses are non-linear some are really really um kind of plateauing very very rapidly some it depends on the uh kind of the way in which the workout is being done but all of them are very non-linear so basically you get the maximum amount you can possibly get sorry not the maximum amount you possibly get you get you get the the the best kind of ratio of stimulus to fatigue by the kind of the the the relatively minimum volume so like a couple of reps or a set or whatever it may be as you add each extra set the ratio changes because um still just as fatiguing as the set or the rep you did previously but the stimulus is now smaller so much better to do a little bit of everything and do it more frequently rather than trying to sort of focus an enormous amount of work on a specific quality and just kind of bash it and do you know hundreds of sets or whatever reps or whatever it may be really really important so yeah last time we covered the stimulus side of things telling us there's no point in kind of just spamming a particular uh kind of activity whether it's lios or you know strength training for hypertrophy or speed work whatever it may be there's no point in doing that because you're much better off doing a little bit to work uh more regularly uh and just keeping that going or you know all the way through the year rather than you know kind of just uh you know really throwing a lot of volume at one thing and now this time you mentioned again the other side of that is then that um we now have the ability because we're focusing on this small amount of quality work every session we now have the ability to fit all of the things we want to do into a single 45 to an hour a 45 minute to an hour session we can actually do some speed work we can do some heavy strength training we can do some uh plyos we can do some uh super maximum eccentrics because we're not doing five sets of 12 nordics we're not doing you know uh kind of um you know 80 to 100 plyometric ground contacts we're not doing you know kind of 10 sets per muscle group every session we're not doing you know kind of hundreds of vertical jumps it's it's it's like the opposite end of the spectrum of that and i think uh it's really cool to kind of think about super compensation it's like the opposite of uh not the opposite but like the the kind of the fatigue side of the conversation when last time's conversation was like the dose of response uh the dose response was the stimulus side of the conversation so uh what we're saying is that from both sides of the of the of the kind of question um it's actually much better to do a little bit of everything and focus on quality work rather than you know kind of doing lots and lots of work on um you know one particular thing so that's the high performance physiology method as you've described it so you're currently basically um mostly programming two times a week um for athletes who are actually also playing their sport you're doing um kind of basically the four component module uh sorry workout plan with the speed uh strength pliers maximally centrics occasionally putting in some isometrics for motor unit crewman between the speed and the strength section basically we've talked about all of those sections before we've talked about how you're kind of generally programming for all of that um are you changing any of that over time you mentioned you you do kind of tweak it slightly as you're approaching a competition period are you changing over time in any way i guess what question number one would be are you changing that only reactively or are you actually proactively thinking about well i'm going to do this then and this then and this then or is it just like oh well i'm watching the athlete and if they start to you know sort of display uh a stagnation of this particular quality then i'll change things i mean are you proactive or reactive is the first question i got
Speaker 2always um reactively yes we're just you know monitoring training loads and jump heights and all that kind of stuff. And then if for some reason I see something, it's starts to be you know decreasing you know here and there you know session to session if there's a couple off days obviously that's not an issue but all of a sudden if i see quite a few in a row and see that trend creeping up i'll adjust you know number of sets maybe adjust reps and reserve um you know look at what else is going on with the athletes training you know with the total training load with games and matches and practice and that or you know life stress and all those things and then just use that to adjust but it's never you know programming obviously things for like certain lengths of phases and programming specific deloads and even like when it comes to like you know pre-comp um yeah like maybe i'll plan for the final week before you know a powerlifting meet um you know finishing out like a taper so i just know i'm doing just one set for exercise or something like that but that's about the most it's going to be like pre-programming planned um everything else is just reactive based on performance and to me it works you know much much better and there was always arguments i've seen from people that like if you're not programming with very specifically planned training that it's like lazy programming stuff like that uh in my mind if you're really closely monitoring your athlete's performance like you know obviously there's nothing lazy about that at all like you're doing a very good job to specifically see like every single exercise in a program every jump et cetera you know see how these things are progressing and then adjust accordingly so you know i don't think it's by any means lazy i think it's much better criticism of lazy is is doing a
Speaker 1lot of work in that in that context isn't it because you know like if you do an enormous amount of work that achieves absolutely nothing towards your goal is that lazy or is that hard work or is what is that i mean like if if somebody like for example i could i could carry all the not that there is any in this particular apartment but i could carry all the furniture in my apartment down to the ground floor and i could carry it all back up again and you know people would say he's not being lazy he's he's working hard i'm like yeah have i achieved anything no she's absolutely nothing the thing is you can work hard at absolutely useless things and i think that the problem that we've got here is that there's a lot of tendency and actually interestingly this this goes both ways this goes uh both in the coach uh scenario and also in the athletic in the scenario so you could say oh the coach is being lazy because he's doing the same thing all the time well no the coach actually knows what he's doing and he's not wasting his own time and energy on doing something that is is useless he's devoting that time and energy like you pointed out to uh doing the monitoring process of actually checking um and making sure the athlete is improving in the areas and changing the program accordingly if that's necessary really really important work conversely you could say well the athlete's not working hard enough you know they're not as you pointed out last time you know they're not walking out to the or crawling out to the gym on their hands and knees exhausted you know like because they've done you know a little bit of speed work a little bit of max isometrics there's some heavy strength training they've not done tons of sets done a couple of plyos that are targeted towards what they're actually trying to improve they're not changing the plyos and doing lots of different weird stuff you know and then doing a couple of reps of nordics or reverse nordics whatever it's like and they're like okay well i'm not tired i'm not sore why why why is that you know that tells me that the program can't possibly be working i'm like well you know doing a ton of useless things and i'm like well i'm not the stuff is just doing a ton of useless stuff it doesn't get you in the dose response we talked about last time is telling us that you don't need to do a whole ton of extra sets or reps of everything because you're getting most of the benefit from the first few you know and this is now super compensation conversation we're now saying well you also are going to have a problem because you're going to put yourself in a fatigue state and that's going to you know prevent you from accumulating sorry developing the adaptions because it's accumulating fatigue um so you know i think that's a relatively clear picture one of the things that you pointed out to me before we jumped in and started this program was that you know you're not going to be able to do a ton of podcast is that some people actually still have this idea that you need to have that um kind of reduction in performance because the bounce back in the super compensation phase only happens if you create that kind of uh decrement in performance during that that high volume training block do you
Speaker 2want to kind of describe that a little bit yeah so um i mean i especially see it in powerlifting still and then a few other scenarios where yeah they really believe that you need to towards the end of the day you need to have that kind of reduction in performance because you need to have that kind of reduction in performance because you need to have that kind of reduction in performance because you need to have that kind of reduction in performance because the end of a you know program preparing for comp and things like that be doing quite a high volume like right up until the last you know like week or two weeks and then you have your taper so you really like slam yourself with volume you get to a situation where your loads are going down your joints are beat up all kinds of things like that are happening and then you know they think that once you've hit that point um you know i see the the phrase uh taper gods take me away a lot literally seen tons of people post that exact wording and i think that's a really good point they think that that taper then is where they're magically making all sorts of progress that wasn't made previously so you know during the taper magically you know strength is increasing some people think muscle size is increasing like you said before all that stuff and that's what's causing a good performance on meat day and you know obviously it's just fatigue dissipating and then a lot of people will wonder um you know if they don't have a good competition they'll say oh you know they they miss their peak or something like that you know they missed the peak they didn't peak right well you know a lot of cases you got maybe too fatigued to the point where you didn't even give yourself enough time to clear it or you got you know fatigued for weeks and weeks to the point where you probably weren't making any useful adaptations for a little bit and then if anything you've lost a bit over time you know maybe a bit of muscle size and things like that so then yeah you wind up not having a good competition at all and it's just if you had not gotten to the point you're so fatigued you know maybe like if you're pushing as much as you can to be you know as many sets to maybe improve coordination and all these things as much as possible you get to a point where things feel a little heavy maybe your loads regress very slightly okay yeah then you reactively you know use a little bit of deload and things like that but when you push way past like i've seen guys who you know their squat is maybe you know around 600 they get to a point where at the end of a final competition phase weights like 540 550 or something like that and they're like oh my god i'm not moving very well and then they think that this taper is going to have this magical effect where they make all these gains um and yeah it's just fatigue clearing and if you don't do it right then that's when you wind up with a meet where you total you know 100 pounds or something like that less than you could have done in a gym total and it's just not useful wow yeah no that sounds
Speaker 1like they're really struggling to um to kind of really see what's happening with super compensation so yeah i mean ultimately as we've been talking about to kind of um say it again um you know the adaptions are all happening during the training program and you know dose response of adaptions tells us that you know doing tons of extra volume is really not going to be that much better than you know just doing a small high quality amount of reps and sets so you know when people say oh no no i really need to do that super high volume in order to force the adaptions that i want to get i'm like no you don't every single rep that qualifies if it has a high for example if we're talking about hypertrophy have a high recruitment and high level of tension you will get the adaption being stimulated you don't need to force it in any way by doing you know 100 extra kind of sets across the week or whatever it's like you can literally stimulate the adaption as long as those two things are there you've got the high recruitment and the high kind of attention you're going to get the hypertrophy and the same applies to every other adaption um and dose response tells us that as we start to add more we're going to run the you just won't get the adaption if you don't clear the level of recruitment that you're aiming for in the session in the rep or the set sorry so um ultimately dose response tells us that you know when people are saying well you know i just need to do that really high volume because i need to force the adaption i'm like no you don't you're going to get the adaption anyway and the extra bit that you think you're getting is nowhere near as big an effect as you actually uh kind of as it actually is and then what we talked about today is that fatigue is going to then create a negative effect for you you're going to be accumulating that fatigue and then you're going to be accumulating that fatigue and it's going to mask the adaptions in terms of noticing them as outcomes which is not a great idea um because it actually stops you on something i haven't mentioned before but it actually stops you from telling whether the program is indeed working for you stops you from doing what you were pointing out which is adjusting the program for the individual as you're going onward because just nothing is working and uh you know ultimately is then starting to suppress the stimulus for adaptions like neural adaptions aren't going to happen you know ultimately peripheral adaptions are going to be blunted as well so really all around a bad idea and then as you say you hit the kind of point where you're doing the deload of the taper um i've talked about this on the other podcast i do with jake um i poetry past and present a lot of tapers and deloads are probably if they are genuinely done after blocks of high volume where people are experiencing decrements in performance i think genuinely they're probably too short yeah you pointed out people are running their deloads right sorry running their high volume training right up to a week or two before competition and then they're going to be running their high volume training right after competition i think if they're actually experiencing reductions in performance they probably need to be thinking more about a four week deload rather than a one or a two week deload ultimately that is because if you look at the way muscle damage works if you get to the point where muscle damage is really accumulating to that magnitude you're probably pushing into territory where you're starting to get muscle fibers that are going you know kind of past the point of needing repair and actually into the zone of needing regeneration if that happens you're probably talking about a four or five week process to clear that out so ultimately you're going to end up putting a block of what i call sensible training on the end of your previous high volume training block and actually training properly for a bit and then you'll probably be able to then go into the competition in a state that is uh you know commensurate with your genuine ability rather than you know with your sort of fatigued state so i think that's probably worth pointing out that you know in terms of deloads um if you do get to the point where performance is going down i think your dealer probably does need to uh get a bit longer than the standard ones especially in something like um powerlifting yeah one of the things you
Speaker 2pointed out earlier that i've seen um with super compensation type stuff so you're talking about muscle swelling um so there's still people i'll see who if they have like athletes who have kind of a you know like a short off season or maybe a short time where they're not playing very many games and stuff like that i've seen people use what they would say is like super compensation blocks of hypertrophy to try to get like a huge increase in muscle size very quickly which you know obviously you and i know is not possible but you know you're talking about how muscle swelling can peak you know four or five days later and i've seen coaches justify this i don't know if you may have seen this or not so they'll do this crazy high volume super compensation block to get you know supposedly as much muscle size as they can in a very short time and they'll measure it with things like an in-body um you know maybe skin calipers and stuff like that and then yeah like an in-body um you know a few days after this protocol will show you what looks like a huge increase in lean mass and skeletal muscle mass and all that stuff but like you just said it's like hugely confounded by muscle swelling and a lot of times also within these like crazy blocks of training they'll purposely be increasing calorie intake increasing carbohydrate intake all that stuff so you have a you have a machine like an in-body that's not super accurate anyway you drastically up your food intake you do some crazy high volume of training and then you get some skewed crazy result that says in the last year or two years you're going to be able to do this you know four-week block you put on like 15 pounds of lean mass and so like i've literally seen people post or repost stuff like that about these crazy off-season or like between matches gains or athlete made and then you know they're going to use all this size later to then uh make it strong and functional and then make it fast use a block sequence like that which we can talk about next time and you know you and i obviously know muscle growth is hilariously slow none of that is actually happening regardless of whatever you're doing and so i think it's a really good
Speaker 1method to use they really want to talk to you today don't they um and yeah so you're just not
Speaker 2you're not making those gains it's impossible yeah and it's not a useful thing and then if you get you know super fatigued from that crazy volume block it's certainly going to impact your sports training and all these other things so yeah just a bad idea and people should probably know that
Speaker 1that absolutely does not happen absolutely yeah very important point so cool i think that's hopefully been a lot of fun for you and i hope you enjoyed it and i'll see you next time thank you for watching and i hope you enjoyed it and i hope you enjoyed it and i hope you enjoyed it and i'll see you next time um a usable useful uh introduction to super compensation we will come back next time with a discussion of block periodization and i won't procrastinate on this one this time but we'll actually talk about popularization yeah we'll get it done and we will use these uh two episodes dose response last time and super compensation this time as a starting point we'll reference them so uh you know if you've missed um the uh dose response one please do go and listen to that and then be ready to listen to us um uh argue about why popularization doesn't really make any sense in athletic strength training context so we will be back uh next week with that episode
PodcastTranscript AI