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Fitness Tips For 9/8/2010
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Hypertrophy Specific Training Review, Bryan Haycock HST
by Jim Ryan
Hypertrophy Specific Training, or HST as we will be referring to it,
was developed by Bryan Haycock and is intended to induce the fastest
muscle growth in the shortest period of time without losing muscle
efficiency and without the use of anabolic steroids.
As we are aware there is a tremendous amount of science involved in
bodybuilding, and this is certainly the case with HST. The concept
was developed following some significant research into muscle
hypertrophy and then converted into a strength training program, and
follows some basic principles.
1: Mechanical Load
Tension loading of the muscles through exercise is an absolute must
when it comes to inducing muscular hypertrophy. The thinking behind
HST is that the heavier the load and the more you can incorporate
all the major joints then the more muscle fibers will be used,
thereby leading to the mechanical stress and micro trauma required
for muscle growth.
2: Chronic Stimulation
The stimuli must be applied with sufficient frequency. This concept
flies in the face of much of the traditional thinking. The established
consensus is that one body part is worked to exhaustion and then left
alone to recover for a week before recommencing work, however, HST
asserts that recovery can continue unabated even if the muscle is
loaded again relatively quickly, say within 48 hours.
3: Progressive Load
Over a period of time our tissues adapt to the mechanical loads we
place upon them and become resistant to the tissue damage we require,
and we plateau. The load must progressively increase on order to induce
hypertrophy, and to eliminate the possibility of muscle adaptation.
4: Strategic Deconditioning
When the weight on the bar has increased progressively to the point
where it becomes intolerable or indeed, perhaps more importantly, the
risk of injury becomes too great then we decrease the load and frequency
and stop training for a period to allow the muscle to recondition. This
gives the muscles time to reverse the adaptation so they can once again
respond to hypertrophy training. The period of rest tends to come at
the end of a 6-8 week cycle and is normally for a period of 9-14 days.
During this rest period I would heartily recommend going out and having
a good time, because you will have earned it!
There are a number of methods to utilize within HST and what follows is
a brief overview.
With HST it is suggested that you use compound exercises as opposed to
isolation exercises. This ties in with the principle of mechanical loading.
Ultimately HST is all about building the load, so the heavier the weight
then the greater your results will be.
With the progressive increase in load you will also need to progressively
decrease the rep range to fully see the benefits of HST. It is recommended
that you decrease the rep range in two weekly blocks. This has the added
benefit of making your program as easy to follow as possible.
HST suggests 1-2 sets 3 times a week. This number is set low to accommodate
the frequency required to induce hypertrophy, and over the course of a week
you should not really notice any significant drop in volume.
Developing your own training plan utilizing the principles of HST is very
much an individual thing. Work on your own current maximum loads and progress
upwards.
My own opinion is that HST seems to represent the latest thinking in the
world of bodybuilding and sits well with a natural approach to strength
training, and is certainly worth checking out.
Visit Jim Ryan’s website at Build Muscle Mass
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Hypertrophy Specific Training Review, Bryan Haycock HST