> If You Always Do What You Always Did, You’ll Always Get What You Always Got…and maybe you’re quite content with what you have, in which case keep doing what you’re doing…
> But I prefer to heed the advice of the true revolutionary that is Henry Ford who said… “There is no one living who cannot do more than they think they can”…so if you’re quite content, then remember this sentiment when you sit there after an 8 hour shift and think ‘JOB DONE’.
> One of the most widely accepted rules of training is the need for incremental progression…from placing a 2.5kg plate onto a bench press max, running an extra mile, to progressing your gym attendance from 3 days to 4 for example.
> The need to increase the load or intensity of a movement in order to progress is irrefutable. No man alive got bigger and better by doing the same thing day in day out.
> There is a progression mechanism that enables us to get fitter, faster and stronger, and this is known as Supercompensation.
> Supercompensation describes the compensatory adjustments your body makes in order to improve, so it can do more than it did yesterday.
> Consider if you will the good old vaccine! When you receive an immunisation you are receiving a small dose of the bacteria/disease you’re being immunised against. This enables your body to educate your immune system on how best to deal with the strain certain diseases may place on your body.
> Consequently antibodies are formed which prepare the body for future attacks!
> Well, the same principle applies to exercise…when you apply a stressor such as resistance to the muscle during a bench press, your body has to adapt to cope with it…this involves growth of bigger muscle fibres!
> Or when you run a longer distance, or at altitude, your body forms more red blood cells and deposits more glycogen because it’s expecting the stress again at some point.
> This defence mechanism if you will, is vital to progression, and is the key to smashing down plateaus…this mechanism is known as Supercompensation.
> This illustration should help to shed some more light…