Hypertrophy Specific Training (HST) is a scientifically proven set of coaching ideas designed to optimize coaching for muscle size.

Hypertrophy Specific Training is a bodybuilding program based mostly on physiological ideas of muscular growth discovered via science. Based on recent research, Hypertrophy Specific Training is the most scientifically legitimate approach to practice for muscle dimension and progress.

In its most simple kind Hypertrophy Specific Training consists of an eight week program broken up into 4 consecutive two week blocks. The first two weeks are spent doing 15 rep units, beginning out at a proportion of your 15 rep max the first day and progressing the load used over the course of two weeks till on the ultimate day of these two weeks you're lifting your 15 rep max. Your muscles will become conditioned to loads and it'll ultimately become ineffective at causing growth, so we don't need to spend a long time frame using the identical load.

After a proper deload your muscular tissues ought to be receptive to the lighter a great deal of the early 15s and may reply with progress. The point is not to lift your absolute max every exercise, the point is to get growth all throughout the cycle by elevating the load consistently.

Hypertrophy Specific Training operates from 4 major ideas:

1. Mechanical Load - Mechanical load is the primary growth stimulus.

2. Acute vs. Chronic Stimuli - Muscle must be exposed to the growth stimulus regularly.

3. Progressive Load - Muscle tissue will adapt to the load as you continue to train.

4. Strategic Deconditioning - When progress stops or progress plateaus, it is essential to take a break from coaching.

Hypertrophy Specific Training is intended for intermediate to superior weightlifters. If you're unfamiliar with weight lifting you want to start with a neater program earlier than working a Hypertrophy Specific Training cycle.

Please observe: The Hypertrophy Specific Training program was developed by Bryan Haycock. This isn't an official HST app and should deviate from information discovered elsewhere.