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using this training method. HST came about by researchers looking at both the stimuli
and mechanisms of Muscle Growth. HST is a method of mechanically loading the muscle
to induce Hypertrophy (muscle growth) and then fill that muscle in with strength. Other
methods of Weight Training are great, they were able to hit a few of the proper principles
of muscle growth, but failed when it comes to volume and intensity. Basically slowly
increasing your weight and doing the same reps constantly will get you results, slowly...
So exactly how does an HST Training Block work? Well first HST uses an 8
week training block. The 1st and 2nd week we do 2 sets of 15 reps for each exercise, if
your out of shape or unable to do 2 sets, 1 set is fine. The 3rd and 4th weeks we do 2 sets
of 10 reps and the last 2 weeks we do 2 sets of 5 reps each. The next important thing to
figure out are the exercises that you will be doing. You want to pick an exercise you have
the equipment for, and pick 1 to 2 exercises for each muscle group. For example:
Legs: Squats
Calves: Calf Raises
Chest: Bench Press and Lying Dumbbell Butterfly's
Back: Bent over rows
Shoulders: Military Press
Biceps: Preacher Curl *change this around often
Traps: Shrugs
Triceps: Overhead triceps extension *change this often.
Abs: Crunches with weights
You can use these or other exercises that you prefer. After you decide what
exercises you will be doing for the next two weeks, you need to find your Max Weight
for each one. That weight is what you will use on the last day of the 2 week block,
however it is important because this weight determines the weights you will be using
every training day. We will workout 3 days a week so 6 times every 2 week block. Each
day we use 5 more pounds (progressive load). So for example my max for the bench-
press is 180 lbs.
Well that is basically how HST works and how to get started with it as fast as
possible. If you would like to read more check out www.hypertrophy-specific.com. I am
NOT Affiliated with them and I have NOT bought any products from them, so I have no
IDEA of the Quality of their Products. However they do have some GOOD Information.
I love HST. I have had better results with it, than I ever had in the ARMY using
the typical training methods. I have no doubt that I will have great success using HST this
time around.