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General traing theories are very simple models that coaches and experts use broadly to solve practical problems. These models include only the most essential features of sport training and omit numerous others. These generalized theories (models) serve as a the most general concepts for coaching. Coaches and athletes use them especially for conditioning and also for planning training programs.
Below are two basic defintions I pulled off a website that describe Single Factor Theory training and Dual Factor (Fitness Fatigue) Theory Training. these are the 2 generally accepted forms of training through the world. Many of you are probably unfamiliar with Dual Factor training but keep an open mind. It is how many of the best strenght athletes train. if you try to visualize how muscles work say during physical labor it more so resembles the 2 factor method
The Supercompensation Theory has been, in the bodybuilding community, the most widely accepted school of thought. The theory itself is based on the fact that training depletes certain substances (like glycogen and slowing protein synthesis). Training is seen as catabolic, draining the body of its necessary nutrients and fun stuff. So to grow, according to the theory, the body must then be rested for the optimal amount of time, and, it (the body) must be supplied with all the nutrients it lost. If both of these things are done correctly, then theoretically your body will increase protein synthesis and store more nutrients than it originally had! (i.e. - your muscles will be bigger!)
So obviously the most important part of this theory is timing, specifically concerning rest periods. But that's where the problem comes in. If the rest period is too short, then you won't be completely recovered, and as a result, the next training session would deplete substances even more, which over a period of time would result in overtraining and a loss of performance. If the rest period is too long then the training would lose its stimulus and you would recover completely and lose the window of opportunity to provide the stimulus again. Improvements only occur when the training sessions are optimally timed. So you are left with the problem of timing workouts to correspond to the Supercompensation wave; anything sooner or later will lead to a useless workout.
A Better Way?
The Dual Factor Theory is somewhat more complex than the Supercompensation Theory. The theory is based on the fact that the body is left with both positive and negative effects from a training session. On the negative side, fatigue sets in. On the positive side, fitness (or "gain" as it's referred in the exercise phys. world) increases. So the theory works like an equilibrium in that the effect of training is both positive (gain) and negative (fatigue). By striking the correct balance, fatigue should be great in extent, but shouldn't last very long. Gain, on the other hand, should be moderate, but will last longer. Typically the relationship is 1:3 - if fatigue lasts x amount of time, then gain lasts 3x amount of time.
Now, granted that's some deep, confusing stuff, but here is where the wheat is separated from the chaff?The timing of individual workouts is relatively unimportant to long term gains (unlike Supercompensation), and whether fatigue is or is not present, fitness can and still will be increased (which is the goal).
Bodybuilders often get stuck in the "one time per week per bodypart" rut, and that determines how many sets they do and the intensity they use. Since they are not going to change frequency, they end up not changing much over time. So what happens (when you view training through the lens of Supercompensation) is that you beat the crap out of a muscle group and then don't target it again for another week. This is because you think that the muscle needs time to completely recover before beating it into submission again. Well, the fact is, that when you see training through the lens of Dual Factor Theory, then you'll note that it is ok to train a muscle group again even if fatigue is still present.
This is usually acomplished by sessions that are overreaching and then ones that back off....or possibly loading phases and unloading phases. there are many variations of DFT just as there are many different styles of single factor training.
to recap
Each training session exerts both positive (gain) and negative (fatigue) aspects. Instead of thinking of each training session as fatiguing and then the next 6 days as recovery, begin to think of entire periods of training as fatiguing or recovery.
both methods should be employed. but I've found the Dual Factor method to give better gains for the most part on the big lifts. Bench, squat, deadlift, once a person is fairly advanced.
Below are two basic defintions I pulled off a website that describe Single Factor Theory training and Dual Factor (Fitness Fatigue) Theory Training. these are the 2 generally accepted forms of training through the world. Many of you are probably unfamiliar with Dual Factor training but keep an open mind. It is how many of the best strenght athletes train. if you try to visualize how muscles work say during physical labor it more so resembles the 2 factor method
The Supercompensation Theory has been, in the bodybuilding community, the most widely accepted school of thought. The theory itself is based on the fact that training depletes certain substances (like glycogen and slowing protein synthesis). Training is seen as catabolic, draining the body of its necessary nutrients and fun stuff. So to grow, according to the theory, the body must then be rested for the optimal amount of time, and, it (the body) must be supplied with all the nutrients it lost. If both of these things are done correctly, then theoretically your body will increase protein synthesis and store more nutrients than it originally had! (i.e. - your muscles will be bigger!)
So obviously the most important part of this theory is timing, specifically concerning rest periods. But that's where the problem comes in. If the rest period is too short, then you won't be completely recovered, and as a result, the next training session would deplete substances even more, which over a period of time would result in overtraining and a loss of performance. If the rest period is too long then the training would lose its stimulus and you would recover completely and lose the window of opportunity to provide the stimulus again. Improvements only occur when the training sessions are optimally timed. So you are left with the problem of timing workouts to correspond to the Supercompensation wave; anything sooner or later will lead to a useless workout.
A Better Way?
The Dual Factor Theory is somewhat more complex than the Supercompensation Theory. The theory is based on the fact that the body is left with both positive and negative effects from a training session. On the negative side, fatigue sets in. On the positive side, fitness (or "gain" as it's referred in the exercise phys. world) increases. So the theory works like an equilibrium in that the effect of training is both positive (gain) and negative (fatigue). By striking the correct balance, fatigue should be great in extent, but shouldn't last very long. Gain, on the other hand, should be moderate, but will last longer. Typically the relationship is 1:3 - if fatigue lasts x amount of time, then gain lasts 3x amount of time.
Now, granted that's some deep, confusing stuff, but here is where the wheat is separated from the chaff?The timing of individual workouts is relatively unimportant to long term gains (unlike Supercompensation), and whether fatigue is or is not present, fitness can and still will be increased (which is the goal).
Bodybuilders often get stuck in the "one time per week per bodypart" rut, and that determines how many sets they do and the intensity they use. Since they are not going to change frequency, they end up not changing much over time. So what happens (when you view training through the lens of Supercompensation) is that you beat the crap out of a muscle group and then don't target it again for another week. This is because you think that the muscle needs time to completely recover before beating it into submission again. Well, the fact is, that when you see training through the lens of Dual Factor Theory, then you'll note that it is ok to train a muscle group again even if fatigue is still present.
This is usually acomplished by sessions that are overreaching and then ones that back off....or possibly loading phases and unloading phases. there are many variations of DFT just as there are many different styles of single factor training.
to recap
Each training session exerts both positive (gain) and negative (fatigue) aspects. Instead of thinking of each training session as fatiguing and then the next 6 days as recovery, begin to think of entire periods of training as fatiguing or recovery.
both methods should be employed. but I've found the Dual Factor method to give better gains for the most part on the big lifts. Bench, squat, deadlift, once a person is fairly advanced.
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