Supercompensation Cascade – OV-17A System

Code Name: OV-17A

Scientific Name: Supercompensation Cascade

Duration: 17 days (11 days overload + 8 days recovery)

Project Statement

This project was designed by Ali Serbest (me) after a detailed review of his previous training history and evaluation of his current performance status. The protocol, named Supercompensation Cascade – OV-17A System (Code Name: OV-17A), was inspired by the principles of the Functional Overreaching and Supercompensation Model commonly discussed in sports science literature.

The athlete (Ali Serbest) will personally implement and test this method, documenting both objective outcomes (strength, hypertrophy, performance metrics) and subjective experiences (perceived exertion, recovery, mental state). Final results will be reported to assess the validity and effectiveness of the OV-17A approach.

1. Introduction

This protocol combines a short-term phase of high-intensity overload with a structured recovery period. The goal is to maximize strength, hypertrophy, and visual muscular definition within a limited time window.

2. Methods

2.1. Structure

• Overreaching (11 days): High-intensity strength and hypertrophy sessions, organized in a 5-day split.

• Supercompensation (8 days): Active recovery with low-intensity activity, sufficient protein intake, and enhanced recovery strategies.

2.2. Training Split (Weekdays, 5 sessions)

1. Monday: Push (bench press emphasis, chest–triceps–shoulders)

2. Tuesday: Pull (barbell row emphasis, back–biceps)

3. Wednesday: Legs (Bulgarian split squat emphasis, lower body)

4. Thursday: Upper-body accessory (high volume, pump work)

5. Friday: Full upper (bench, row, pull-ups, arms/shoulder finishers)

2.3. Morning Bicycle (Priming)

• 5 km low-to-moderate intensity cycling every training day.

• Purpose: improve circulation, raise muscle temperature, and prime the nervous system.

2.4. Sauna

• Whenever possible, 10–15 minutes post-training sauna.

• Purpose: enhance recovery, circulation, and reduce muscle stiffness.

2.5. Sleep

• Minimum 9 hours of sleep per night.

• Critical for growth hormone release, testosterone regulation, and overall recovery.

2.6. Daily Step Target

• Minimum 8,000 steps per day, with an optimal range of 10,000 or more.

• Purpose: maintain active recovery, enhance circulation, and support energy expenditure.

3. Session Design

• Heavy Block (Mechanical Tension): 5×5 at 75–85% 1RM, 2–3 min rest.

• Pump Block (Metabolic Stress): 30 sec rest → 15–20 reps at 40–50% load.

• Drop Set: Reduce load by 25–35% for additional sets after failure.

• Compound Set: Paired exercises for the same muscle group (e.g., lateral raise + overhead press).

Movements included: bench press, incline bench press, barbell row, dumbbell row, pull-up, overhead press, Bulgarian split squat, calf raise, push-up, curls, triceps pushdown, cable overhead triceps, lateral raise, face pull, core work.

4. Nutrition

Overreaching (11 days)

• Energy: 3,800–4,200 kcal/day

• Protein: 130–150 g

• Carbohydrates: 450–550 g

• Fat: 90–110 g

Supercompensation (8 days)

• Energy: 2,800–3,400 kcal/day

• Protein: 90–110 g

• Carbohydrates: bananas, bread, potatoes, pasta, rice

• Fat: nuts, peanut butter, oils

• Activity: 8,000–10,000 steps daily, optional push-ups/pull-ups.

5. Expected Outcomes

• Bench Press: ~65–70 kg

• Barbell Row: ~85 kg PR

• Bulgarian Split Squat: ~120 kg

• Pull-ups: 15 reps

Additionally, improved muscle fullness (glycogen loading), vascularity, and overall hypertrophy are anticipated.

6. Discussion

The OV-17A System integrates mechanical tension, metabolic stress, and controlled muscle damage within one protocol. Morning cycling, sauna, and daily walking (≥8,000 steps) enhance circulation and recovery, while extended sleep ensures hormonal optimization.

The short-term overload followed by an active recovery week minimizes the risk of overtraining while exploiting the supercompensation effect. This design enables rapid improvements in both strength and physique.