THE SECRET TO MAKING GAINS
Hypertrophy specific training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible without losing efficiency over an extended period of time.
Principles of HST.
- Mechanical Load: tension loading of muscles through exercise is a prerequisite for muscle hypertrophy.
- Chronic stimulation: these stimuli must be applied with sufficient frequency.recovery can take place unabated even if muscle is loaded again in 48hours. Acute responses to training , such as increased rates of protein accretion, return to normal in about 36 hours. Given these facts, waiting more than 48 hours between bouts of training for muscle growth is a waste of time.
- Progressive overload, over time, the tissue adapts and becomes resistant to the effects of mechanical load. To remain effective, the load must be steadily increased, over time at a pace which exceeds the rate of adaptation.
- Strategic Deconditioning, when the load has been increased at the appropriate rate for long enough, the weights either become intolerable or risk of injury becomes too great, since the load can no longer be increased, to continue hypertrophy, the adaptation to the load just be reversed. To accomplish this, after the highest weights are used, training is haunted or de-loaded to allow hypertrophic response to happen again. This happens after a 6-8 week cycle.
When joining Bullpen Strength you will be given an initial 6 month semi-personal program to be performed either under the watchful eye of one of our experienced strength coaches during a small group session or during open gym in your own time.
We have courses running daily, so why not drop in for a chat and see what we can do for you.
Alternatively, book yourself in for a free programme consultation, at a time convenient for you, by visiting our timetable.