Muscle recovery

Training creates fatigue and micro-stress; adaptation happens during rest, with adequate sleep and nutrition. The idea of supercompensation describes it: after recovering, the body tends to be slightly more capable than before — as long as the next stimulus arrives at the right time, neither too early (fatigue piles up) nor too late (the gain fades).

That is why recovery is not the opposite of progress; it is part of it: distributing volume across the week, respecting rest days and using deloads when needed sustains progress. SelfShapeAI helps balance this by spreading muscle groups across the week and factoring recovery into how the plan is built and adjusted.