DO YOU HAVE GAS (GENERAL ADAPTATION SYNDROME)?

Another way to maximize your training results and ensure your are breaking through plateaus is to understand the general adaptation syndrome.

Prior to your workout (whether it's your first workout ever, or your 10,000th workout) your body has a certain level of adaptation. (I want you to note that there are no particular numbers where you can assign someone a level of adaptation, but in this case, we'll assign an arbitrary level of 40, just to get you started on the graph.) After a workout where overload was achieved, the body actually goes into a Shock Phase, and adaptation decreases because of the stress the workout placed on the body.
However, as time progresses, the body adapts to the stress, and enters what is called a Supercompensation Phase. Ideally, you will train again at the highest point of this supercompensation phase. The timing of this is different for everyone, as some people recover quicker than others do. So yes, you make your gains when you rest, not when you train. The whole idea of training is to simply place an overload on the body, and then you must allow your body to rest to see results.

Now, you can imagine what would happen if you trained again too soon. Your body would not have had enough time to recover, and your adaptation would continue to decline. Continue this long enough and you have a classic case of overtraining.

If you are able to train again anywhere during your supercompensation phase, you will see improvements.

Notice too, that if you do not train again for a while, you will see another decline in adaptation. You may have heard of this as "Use it, or lose it." It's important to continue to place an overload on the body if you want to continue to see gains or at least train in a manner that will maintain your current level of adaptation. Further, make sure your program specifically places an overload on the system you want to adapt.

For trained individuals, the supercompensation phase is relatively short, and there is a relatively small adaptation. For beginners, the opposite is true. This is why beginners see relatively big gains at the beginning of a program, and less as the program goes on.

A well designed, periodized program can keep you from reaching plateaus. Knowing the optimum time to rest between workouts for each individual can keep you seeing results. Often, this is found out through trial and error, and by keeping detailed training logs. To continue to place overload on the body, you have to change up you workouts often, every 4-6 weeks for beginners and as little anywhere from 2-4 weeks for experienced lifters.

Now that you know this, experiment to find out your optimum rest time, and make sure to change your program often so you keep seeing the results you deserve.

Stay Strong~~!!!
IPL

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