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I'm an amateur weight lifter. For the past few years have doing a 3 day split workouts. Squat/Deadlift/BenchPress + support. I recently got introduced to the concept of supercompensation and seems to me like a biological effect that should be considered in a effective workout.
Does a 3 day split workout set take advantage of Supercompensation? Each muscle group is being trained only once a week. Should one squat/deadlift/bench 3 times a week?
Thanks for your input.
You may have actually used an inefficient training program to train through the phase where squatting (or doing another exercise) heavy three times a week would work well for you. But, you're not necessarily past that phase yet, and I'd bet you have a little bit of time left where 3x per week will be doable. Try it out! There are some simple, widely used full body workouts out there (Starting Strength, for example).
The recovery/supercompensation graph gets stretched out as you move from novice (where it's just 2 days long) to intermediate (where it is 4-7 days long), so your program will need to change as you progress.
If you dont get the recovery you need after a single day of rest, look at weekly periodizations like the Texas Method.
