Setting Up A Hypertrophy-Specific Training Cycle! -...

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Programs Setting Up A Hypertrophy-Specific Training Cycle! Charles Ridgely August 09, 2006 20 min read HST is helping many ordinary people make wonderful gains on an every-day basis, and many exceptional lifters are experiencing renewed, plateau-free growth, as well. Find out how to set up a HST program! To be certain, there are a mind-boggling number of lifting programs available, all claiming to be universal in their ability to produce bigger and stronger lifters. Some programs rely on muscle fatigue , or working to muscular failure, to produce results. With these programs, a weight is lifted until it cannot be lifted even one more time. Other programs rely on increasing volume. These programs may call for adding more sets or repetitions of each exercise over time. Still other programs call for a combination of working to failure and increasing volume to produce results. Unfortunately, a large percentage of these programs are based not on scientific evidence, or research, but rather on the basis of observations of a few elite lifters. One program that is based on scientific research is Hypertrophy-Specific Training (HST), developed by Brian Haycock. HST is helping many ordinary people make wonderful gains on an every-day basis, and many exceptional lifters are experiencing renewed, plateau-free growth, as well. It should be noted that the objective here is not to provide the scientific evidence behind HST, but rather to briefly explain the principles of HST and demonstrate how to set up your own HST cycle. A more detailed account of the science behind HST can be found at the Hypertrophy-Specific Training main area, located here . Key Principles Of HST An important thing to understand about HST is that it is not a rigid program which is applied to all lifters in the same way. Rather, HST is a group of principles, which, when understood intuitively, can direct your lifting efforts toward new growth without hitting the plateaus that inevitably plague lifters using other, generalized programs. In the simplest of terms, the primary principles of HST are frequency, mechanical load, progression, and strategic deconditioning. Each of these principles is briefly discussed below. Frequency: In the HST protocol, muscles are loaded three times a week rather than the usual once per week suggested by other programs. The greater frequency of workouts provides the muscles with an environment of chronic loading. This contrasts the acute loading (i.e., high intensity once a week) of other programs. Let's consider an example which illustrates the difference between acute and chronic loading. Say you get a new job that occasionally requires you to lift and move several boxes, each weighing 50 lbs. Naturally, the first time you do this, the next day you will be sore. The soreness occurs because your muscles are not conditioned to this particular form of exercise .

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