Recovery science恢复科学

Place · Level 3

训练只是给身体下指令 · 真正长出来的部分发生在恢复里 — 超量恢复 · DOMS · 睡眠 · 减量 · 冷热

Supercompensation

Stop 1/7

超量恢复曲线

Training itself doesn't make you stronger — it only issues an order: 'this area needs to be stronger.' The part that actually grows happens during recovery after training, and this curve is the spine of recovery science.

Hans Selye's 1956 'General Adaptation Syndrome' proposed that any stressor (training, cold, psychological pressure) triggers a three-phase response: alarm, resistance, exhaustion. Training science refines it into a four-phase supercompensation curve:

During training to +24h: training plus fatigue accumulation, performance temporarily drops+24-72h: the trough, repair starts, protein synthesis rises, performance still depressed+72-120h: the supercompensation peak, performance above baseline — this is the adaptation windowBeyond 120h with no new stimulus: adaptation gradually fades, the gains disappear over 3-7 days
The Issurin 2010 review notes that different systems have different recovery windows: the neural system 24-48 hours, muscle fibers 48-72 hours, connective tissue (tendons) 5-7 days, central nervous fatigue 5-10 days. This is why training a single muscle 2-3 times per week is optimal — a 48-72 hour interval lands right on the peak, stacking new stimulus on a higher baseline. Too low a frequency misses the peak; too high keeps you stuck in the trough.

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