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Advanced Weightlifting: Overreaching and Supercompensation

When you first started lifting weights you saw immediate results and you can build muscle quickly, if you know what to do or have a personal trainer to guide you. Your muscles haven’t been exposed to that physical stress, and the full range of motion involved in lifting weights, so your body reacts by growing muscles faster.

For bodybuilders and weightlifters, that means those who don’t use steroids or other drugs, this is the time of massive muscle growth in a short amount of time. But there is another way that many players can enjoy the same results at different times as you progress.

Referred to as ‘bulking’ and ‘massive’, these are serious exercises that are best left to advanced intermediates and professional weightlifters, for three reasons. First, this type of training is very intense, so it is best used by those who have trained their muscles, tendons, ligaments and abdominal system to lift weights.

Second, you need to do enough weight lifting or strength training to be able to perform the exercises with the correct form for each rep to help prevent serious injury. The third reason is that you need a well-developed mind-body connection to know how far you can go and when to back off.

Assuming you’ve met all 3 criteria, here’s the deal. For a very short period of time you will really train your muscles – say for two to three weeks. It doesn’t mean using weights that are too heavy for you and ruining your form, nor does it mean using lighter weights for higher reps or more sets. You use heavy weights that allow you to move safely through a range of motion and maintain optimal form for each response.

After each warm-up set you will do 3-5 sets of each exercise, 3 or 4 exercises for each body part and do a total body workout in each part, three times per week. If you’ve spent years in the weight room or your home gym you know how hard this can be – it leaves you exhausted and out of breath.

You should also know at this point that doing this for a month or two will make you really hard to train, and your body won’t be able to repair itself between workouts. Your energy level will decrease, you will not be motivated to work out and you will lose muscle mass due to the negative effects of these activities.

So after doing these intense exercises for 2 to 3 weeks, you switch to a much lighter workout for a week – say half the number of exercises using 50% of the weight and do a 4×10 workout. For your body this is like a week off because it recovers from each session quickly.

This will give your body time to recover from any damage from your workouts, and rebuild muscle quickly if it finds itself the victim of other high-intensity workouts. This high strength and muscle growth is called the high cost, because your body pays a lot for the sudden and harmful actions they take.

If you are an advanced athlete, fitness expert or weightlifter, then you should check if your body is ready for these extreme exercises and if so, give it a try – you will love the results! Make sure you sleep more and eat more protein during the two weeks that are intense and expensive since your body will need all the help you can get.

Limit your bouts with this system to once or twice a year, especially if you’re getting stronger or stronger through exercise. Overuse of these techniques risks forcing you to train too much, which may reduce the results by allowing your body to get used to the stress.

If you’re new to bodybuilding or weightlifting, or you’re just not sure you can do any exercise in good shape, hold off on this information until you’re ready for more intense workouts and other weight gain techniques. When that moment comes you’ll be so glad you did!

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