The studies vary on the improvement of performance

following supercompensation: however, they all agree that glycogen stores

climb
to incredibly high levels, just what every bodybuilder wants as this adds to
fullness of the muscle bellies, particularly pre-contest. Not only that, but the act
of supercompensation is considered an anabolic process in-and-of itself, as well.
I have seen this time and again with clients who put on 10 lbs. over a 36-hour
supercompensation, and were able to maintain the majority of it!
I have designed and used 24-hour loads, 48-hour loads, and loads of various
time
lengths, but the 36-hour load seems to have the most consistent results. This is
due to ease of use, and shorter time frame, among other things. I encourage you
to try different time frames and to measure your progress. A word of warning
however: if your fat mass is greater than 10%, kept the time frame of the load
down, to prevent spillover of the large amount of calories you consume into fat.
(See chapter 5: Understanding Food).
As actual research in the bodybuilding arena is sparse, let me give you my years
of experience, and multiple experiments in which I used clients and myself as
lab rats to find the most lucrative strategy. I will do this by outlining a step-
bystep
procedure protocol for you to follow:
1. Depletion of glycogen stores – Part I
First and foremost, you need to deplete all of your glycogen stores. This is
done via a low to no carbohydrate diet such as the keto run. As I
mentioned in the eating section, 7 to 14 days of a keto run is the most I
would suggest at any one time.
2. Depletion of glycogen stores – Part II
On the last day of your keto run, you are going to engage in a full body, all
out, killer workout to absolute, complete, and utter failure. I have
provided an example of one in Appendix I. This will ensure depletion of
those soon-to-be-filled glycogen stores. The best results I have seen have
been when this workout takes place to true failure. There seems to be a
springboard action to the glycogen stores. The lower you can get them,
the bigger they get with the load.