Regeneration-based build-up training is not complicated: Use this training philosophy for your workout in only 3 steps! And find out how you can benefit from it too!
Step 1: Current muscular state
What condition are your muscles in today? That depends primarily on which muscle groups have been stressed in the last few days. So if your everyday life does not involve any heavy physical activity apart from your training, it will depend on which exercises you have trained in your workouts.
An example: If you were bench press training yesterday, your pecs will probably still be in a very stressed condition. But also your triceps and front shoulders will probably still be under so much stress that they should rather be spared today.
Recognizing your current muscular condition is about seeing for today as well as for the next few days which muscles need to regenerate first, which are in the supercompensation phase and which are already prepared for the next heavy training stimulus.
Step 2: Training appropriate exercises
Which exercises suit your muscular condition today? These should be exercises that spare your still heavily loaded muscle groups and only attack those muscles that are already prepared for it again. If you were to train the still heavily loaded muscles, this would bring the ongoing build-up process to an end and prematurely cause the next microscopically small injuries, which act as a build-up stimulus. However: The next stimulus should not be set too early.
Another example: If you want to exercise your pectoral muscles today, but your triceps are still under stress from yesterday’s arm training, flying movements could be a suitable exercise. The myTRS exercise catalogue sorts the exercises in the order in which they suit your current condition.
Step 3: Consideration of the build-up phase
The “excessive restoration” of a previously trained muscle ensures that an increase in strength or mass can take place. However, this build-up takes time and it would not be advisable to break off this phase by prematurely training this muscle next time.
In myTRS the phase of the setup is represented by green markers: Towards the middle of this green area the next training stimulus should be set for the affected muscle area. This should ensure that no training too early disturbs the desired build-up.
Exactly this way, and no different?
No. The online tool myTRS wants to support you in listening to your body, feeling it, perceiving yourself more and more. It does not want to give the impression of knowing everything about you better than you know yourself. What myTRS can nevertheless offer you is a basic orientation: Which muscles should possibly still be protected after the last workouts?
However, you yourself determine the course. So if your pecs are still red from bench press yesterday and myTRS advises you to take it easy on them: If today your berserkers day demands 2 hours of chest exercises and you feel up to it and want to do it, then just do it!
myTRS is like a rough sketch of a map: You see the essential as a suggestion. And the further details as well as the concrete individual decisions come from your side.
