The theory of supercompensation: Strength training frequency and muscle gain
Moderate strength training has a number of health benefits, and is viewed by many as an important component of a natural lifestyle that approximates that of our Stone Age ancestors. It increases bone density, muscle mass, and improves a number of health markers. Done properly, it may decrease body fat percentage. Generally one would expect some muscle gain as a result of strength training. Men seem to be keen on upper-body gains, while women appear to prefer lower-body gains. Yet, many people do strength training for years, and experience little or no muscle gain . Paradoxically, those people experience major strength gains, both men and women, especially in the first few months after they start a strength training program . However, those gains are due primarily to neural adaptations, and come without any significant gain in muscle mass . This can be frustrating, especially for men. Most men are after some noticeable muscle gain as a result of strength training. (Whether that is healt...