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Hypertrophy-Specific Training

Utilizing lactic acid as a stimulus for tendon repair/health Now HST incorporate s a fe w othe r things such as highe r re ps (for lactic acid) to pre pare the m uscle s and te ndons for future he avy loads. This se rve s as "re gular m ainte nance ". W ithout it, you incre ase your risk of chronic injurie s and pain. The m e tabolically-tax ing re ps e nhance he aling of straine d te ndons. Compound Exercises HST also sugge sts using com pound e x e rcise s to m ax im ize the e ffe cts of loading on as m uch m uscle as possible pe r e x e rcise . Progressively A djusting reps to accommodate Progressive Load HST sugge sts that you use 2 we e k block s for e ach re p range . W hy? It has nothing to do with adaptation. It is sim ply a way to accom m odate the e ve r incre asing load. O f course , you could adjust your re ps e ve ry we e k (e .g. 15,12,10,8,5,e tc), but this is m ore com plicate d and pe ople m ight not unde rstand. O fte n tim e s, in orde r to com m unicate an ide a you m ust sim plify things, e ve n at the e x pe nse of pe rfe ction. If pe ople can't unde rstand it, the y won't do it. W hat good would that do or anybody? The n, ove r tim e , pe ople figure out for the m se lve s the othe r possibilitie s that e x ist within the principle s of hype rtrophy. Low volume per exercise (average volume per week) HST sugge sts that you lim it the num be r of se ts pe r e x e rcise pe r work out to 1 or 2. This is base d on "som e " e vide nce that se ts be yond the first "e ffe ctive " se t do little m ore than burn calorie s. The re is nothing wrong with burning calorie s, but whe n you ge t to be m y age you just don't have the e x e rcise tole rance that you once did. Using horm one re place m e nt (HR T) the rapy would of course , incre ase the num be r of se ts you could do without undue stre ss. Som e m ay que stion the validity of HST not utilizing m ore than 1 or 2 se ts pe r e x e rcise . The num be r of se ts is se t low to accom m odate the fre que ncy ne ce ssary to cre ate an e ffe ctive and consiste nt e nvironm e nt to stim ulate hype rtrophy. O ve r the course of a we e k , the volum e isn't that diffe re nt from standard splits (e .g. che st should tri, back bi, le gs). (se e table be low)

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Hypertrophy-Specific Training

Inste ad of doing 6 se ts on be nch in one work out, those se ts are spre ad ove r the course of a we e k (2 on Mon, 2 on W e d, 2 on Fri). Eithe r way the m uscle se e s 6 se ts e ach we e k , howe ve r, with HST the distribution of the loading se ssions cre ate s a consiste nt e nvironm e nt conducive to hype rtrophy. W he n you do all six se ts at once , you put unne ce ssary drain on the ce ntral ne rvous syste m (C NS) and invite ce ntralize d ove rtraining sym ptom s and burnout.

HST utilize s, whe n practical, e cce ntric work outs for 2 conse cutive we e k s. This sugge stion is only for e x e rcise s that can be pe rform e d in e cce ntric fashion without risk of injury. Ecce ntric se ts are pe rform e d with we ight that e x ce e ds the ir 5 re p m ax . This is done to e x te nd the progre ssion in load, be gan at the be ginning of the HST cycle , for an additional 2 we e k s. The fe ar of ove r training is no gre ate r during the se two we e k s than pre vious we e k s if volum e is controlle d for. R e ce nt re se arch has de m onstrate d this. ( 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17, to name a few) C le arly, the e ffe cts of e cce ntric m uscle actions on m uscle tissue are one of the m ost we ll re se arche d subje cts in e x e rcise physiology. As the re se arch continue s to e x plore the face ts of load induce d m uscle hype rtrophy, HST will apply the ne w k nowle dge

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As the re se arch continue s to e x plore the face ts of load induce d m uscle hype rtrophy, HST will apply the ne w k nowle dge and be com e e ve n m ore e ffe ctive . For today, HST re pre se nts the state of the art and scie nce of hype rtrophy. I have now use d the se principle s m yse lf, and have use d the m succe ssfully to train com pe titive bodybuilde rs for som e tim e . It is not "spe cifically" de signe d for com pe titive track athle te s, Powe rlifte rs or O lym pic lifte rs, although I have had m any athle te s from diffe re nt sports apply HST to the ir off-se ason training with ground bre ak ing re sults. It is de signe d according to re se arch look ing spe cifically at m uscle hype rtrophy, not m uscle pe rform ance .

Hypertrophy-Specific Training

This subje ct de se rve s a lot m ore atte ntion than I am able to give it he re . I will cove r the topic m ore thoroughly in the future , including the re fe re nce s that first she d light on the principle s that gave rise to HST. In the m e antim e , if you want to grow as fast as possible , you m ust apply curre ntly k now hype rtrophy-spe cific training principle s.

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References:
1 : N os aka K, N ewton M . Repeated E c c entric E xerc is e Bouts D o N ot E xac erbate M us c le D amage and Repair. J Strength Cond Res . 2 0 0 2 Feb;1 6 (1 ):1 1 7 - 1 2 2 . 2 : N os aka K, N ewton M . C onc entric or ec c entric training effec t on ec c entric exerc is e- induc ed mus c le damage. Med Sci Sports Exerc . 2 0 0 2 J an;3 4 (1 ):6 3 - 9 . 3 : P ros ke U , M organ D L . M us c le damage from ec c entric exerc is e: mec hanis m, mec hanic al s igns , adaptation and c linic al applic ations . J Phys iol . 2 0 0 1 D ec 1 ;5 3 7 (P t 2 ):3 3 3 - 4 5 . 4 : N os aka K, N ewton M , Sac c o P . Res pons es of human elbow flexor mus c les to elec tric ally s timulated forc ed lengthening exerc is e. Acta Phys iol Scand . 2 0 0 2 Feb;1 7 4 (2 ):1 3 7 - 4 5 . 5 : A llen D G . E c c entric mus c le damage: mec hanis ms of early reduc tion of forc e. Acta Phys iol Scand . 2 0 0 1 M ar;1 7 1 (3 ):3 1 1 - 9 . 6 : C larks on P M . E c c entric exerc is e and mus c le damage. I nt J Sports Med . 1 9 9 7 O c t;1 8 Suppl 4 :S3 1 4 - 7 . 7 : P addon- J ones D , A bernethy P J . A c ute adaptation to low volume ec c entric exerc is e. Med Sci Sports Exerc . 2 0 0 1 J ul;3 3 (7 ):1 2 1 3 - 9 . 8 : N os aka K, Sakamoto K, N ewton M , Sac c o P . H ow long does the protec tive effec t on ec c entric exerc is e- induc ed mus c le damage las t? Med Sci Sports Exerc . 2 0 0 1 Sep;3 3 (9 ):1 4 9 0 - 5 . 9 : M c H ugh M P , C onnolly D A , E s ton RG , G leim G W. E xerc is e- induc ed mus c le damage and potential mec hanis ms for the repeated bout effec t. Sports Med . 1 9 9 9 M ar;2 7 (3 ):1 5 7 - 7 0 . 1 0 : N os aka K, Sakamoto K, N ewton M , Sac c o P . T he repeated bout effec t of reduc ed- load ec c entric exerc is e on elbow flexor mus c le damage. Eur J Appl Phys iol . 2 0 0 1 J ul;8 5 (1 - 2 ):3 4 - 4 0 . 1 1 : Rennie M J . H ow mus c les know how to adapt. J Phys iol . 2 0 0 1 A ug 1 5 ;5 3 5 (P t 1 ):1 . 1 2 . N os aka K, Sakamoto K. E ffec t of elbow joint angle on the magnitude of mus c le damage to the elbow flexors . Med Sci Sports Exerc . 2 0 0 1 J an;3 3 (1 ):2 2 - 9 . 1 3 : L ieber RL , Friden J . M orphologic and mec hanic al bas is of delayed- ons et mus c le s orenes s . J Am Acad Orthop Surg . 2 0 0 2 J anFeb;1 0 (1 ):6 7 - 7 3 . 1 4 : N os aka K, C larks on P M . I nfluenc e of previous c onc entric exerc is e on ec c entric exerc is e- induc ed mus c ledamage. J Sports Sci . 1 9 9 7 O c t;1 5 (5 ):4 7 7 - 8 3 . 1 5 : C ars on J A . T he regulation of gene expres s ion in hypertrophying s keletal mus c le. Exerc Sport Sci Rev . 1 9 9 7 ;2 5 :3 0 1 - 2 0 .

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1 6 :. L ieber RL , Friden J . M ec hanis ms of mus c le injury after ec c entric c ontrac tion. J Sci Med Sport . 1 9 9 9 O c t;2 (3 ):2 5 3 - 6 5 .

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1 6 :. L ieber RL , Friden J . M ec hanis ms of mus c le injury after ec c entric c ontrac tion. J Sci Med Sport . 1 9 9 9 O c t;2 (3 ):2 5 3 - 6 5 . 1 7 : N os aka K, C larks on P M . M us c le damage following repeated bouts of high forc e ec c entric exerc is e. Med Sci Sports Exerc . 1 9 9 5 Sep;2 7 (9 ):1 2 6 3 - 9 .

C ontac t U s | A bout | P roduc ts | A rtic les | Store | Forum | H ST | T hinkM us c le | P olic ies C opyright 2 0 0 2 M etabolic I nnovations , L L C . A ll rights res erved.

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