Hypertrophy-specific training

Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids. The method was popularized following an October 2000 ThinkMuscle newsletter article by fitness writer Bryan Haycock, which discussed methods he and his clients had been using for several years. Haycock says that the training method arose out of "physiological principles of hypertrophy discovered in the laboratory," and that these principles were then organized into a weight training method meant to induce hypertrophy.[1]

Principles of HST

  1. Mechanical Load: Tension loading of muscles through exercise is a prerequisite for muscle hypertrophy.[2]
  2. Chronic Stimulation: These stimuli must be applied with sufficient frequency. Recovery can take place unabated even if the muscle is loaded again in 48 hours.[3] Acute responses to training, such as increased rates of protein accretion, return to normal in about 36 hours. Given these facts, waiting more than 48 hours between bouts of training for a particular muscle is a waste of time if one is solely using eccentric load conditions[3]
  3. Progressive Load: Over time, the tissue adapts and becomes resistant to the effects of mechanical load. To remain effective, the load must be steadily increased over time at a pace which exceeds the rate of adaptation.
  4. Strategic Deconditioning: When the load has been increased at the appropriate pace for long enough, the weights either become intolerable, or the risk of injury becomes too great. Since the load can no longer be increased, to continue hypertrophy, the adaptation to the load must be reversed. To accomplish this, after the highest weights are used, training is halted for a period to allow the muscles to "Decondition" and allow hypertrophic response to training once again. This process happens after the end of a 6-8 week "cycle" and can last from 9–14 days preceding a new "cycle".

Other concepts featured in HST

References

  1. Haycock, Bryan (2002). "HSN: About Us". Official Website of HST. Hypertrophy-Specific Nutrition. Retrieved 2008-02-13.
  2. "Skeletal Muscle Hypertrophy". Muscle Physiology. University of California, San Diego. 2000. Retrieved 2006-11-02.
  3. 1 2 Nosaka, K.; Newton, M. (2002-02-16). "Repeated eccentric exercise bouts do not exacerbate muscle damage and repair". J Strength Cond Res. Exercise and Sports Science. 16 (1): 117–22. doi:10.1519/1533-4287(2002)016<0117:reebdn>2.0.co;2. PMID 11834116.
  4. [Citation Needed]
  5. Hass CJ; Garzarella L; de Hoyos D; Pollock ML. (January 2000). "Single versus multiple sets in long-term recreational weightlifters". Medicine and science in sports and exercise. Medicine and science in sports and exercise. 32 (1): 235–42. doi:10.1097/00005768-200001000-00035. PMID 10647555.

External links

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