History of HST
Hypertrophy-Specific Training™ arose out of the research looking at both the stimuli and mechanisms
for muscle cell hypertrophy. Hypertrophy-Specific Training (HST) is based on physiological principles of
hypertrophy first discovered in the laboratory. These principles were then organized into a "method" of
mechanically loading the muscle to induce hypertrophy. Of course, translating these principles into
applicable methods (sets & reps & schedules) brings in some possibility of error. As the science
continues to explore the exact mechanisms of muscle hypertrophy, this error will be whittled away.
I didn't start out knowing how muscles grew. After all, it is a process that cannot be observed with the
naked eye. In the beginning I simply did what others were doing. Then, I began reading muscle magazines
and buying books. Still, I wasn't able to achieve the level of muscularity I saw so prominently displayed in
the magazines.
For about 10 years I trained with all the popular training styles. I made decent progress in the beginning but
as time went by, I seldom saw changes in the mirror, at least not any I could get anyone else to notice.
But I continued to pursue the art.
As I entered college and graduate school, I finally had access to real research that was only just then
beginning to take form. The interest in muscle growth is fairly new in academic circles. As I began to
explore the research, it became clear to me that the routines and traditions I was exposed to as a
bodybuilder, were NOT based on physiological principles on a cellular level.
It was a "fantastic voyage" compared to the European inspired global view of training. At the microscopic
level scientists were talking about things like "myogenic stem cells", "growth-factors", "mechanical loading",
"synergistic ablation", "smeared Z-lines", "MAPk/ERK" and many other things hidden to the naked eye.
All of these things were left out of the equation of traditional training routines.
As hypertrophy-specific research progressed in specificity it was clear that traditional training routines had
stumbled across many important principles of load induced muscle hypertrophy, but because of their
limited perspective (volume and intensity) they failed to capitalize on some critical truths exposed by research
at the cellular level.
The principles of hypertrophy that HST is based on are as follows (not an exhaustive list):
HST Principles
1) Mechanical Load
Mechanical Load is necessary to induce muscle hypertrophy. This mechanism involves but isn't limited to,
MAPk/ERK, satellite cells, growth factors, calcium, and number of other fairly understood factors. It is
incorrect to say "we don't know how muscle grows in response to training". The whole point of the HST
book is not to discuss HST, but to present the body of research explaining how hypertrophy occurs.
Then HST becomes a relatively obvious conclusion if your goal is hypertrophy.
2) Acute vs. Chronic Stimuli
In order for the loading to result in significant hypertrophy, the stimulus must be applied with sufficient
frequency to create a new "environment", as opposed to seemingly random and acute assaults on the
mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is
that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels,
and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in
a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us
that recovery can take place unabated even if a the muscle is loaded again in 48 hours. So true anabolism
from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply
balancing nitrogen retention without adding to it.
3) Progressive Load
Over time, the tissue adapts and becomes resistant to the damaging effects of mechanical load. This adaptation
(resistance to the stimulus) can happen in as little as 48 hours (Repeated Bout Effect or Rapid Training
Effect). As this happens, hypertrophy will stop, though neural and metabolic adaptations can and may continue.
As opposed to hypertrophy, the foundation for the development of strength is neuromuscular in nature.
Increases in strength from resistance exercise have been attributed to several neural adaptations including
altered recruitment patterns, rate coding, motor unit synchronization, reflex potentiation, prime mover
antagonist activity, and prime mover agonist activity. So, aside from incremental changes in the number of
contractile filaments (hypertrophy), voluntary force production (i.e. strength) is largely a matter of "activating"
motor units.
4) Strategic Deconditioning
At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of
conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but
also to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load
from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise
induced micro-damage) is not to extensive. There is a limit to the number of increments you can add to increase
the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning
is required for continued growth once growth has stopped (all things remaining equal).
HST Methods
Utilizing lactic acid as a stimulus for tendon repair/health
Now HST incorporates a few other things such as higher reps (for lactic acid) to prepare the muscles and
tendons for future heavy loads. This serves as "regular maintenance". Without it, you increase your risk of
chronic injuries and pain. The metabolically-taxing reps enhance healing of strained tendons. Compound
Exercises
HST also suggests using compound exercises to maximize the effects of loading on as much muscle as possible
per exercise.
Progressively Adjusting reps to accommodate Progressive Load
HST suggests that you use 2 week blocks for each rep range. Why? It has nothing to do with adaptation. It is
simply a way to accommodate the ever increasing load. Of course, you could adjust your reps every week (e.g.
15,12,10,8,5,etc), but this is more complicated and people might not understand. Often times, in order to
communicate an idea you must simplify things, even at the expense of perfection. If people can't understand it,
they won't do it. What good would that do or anybody? Then, over time, people figure out for themselves the
other possibilities that exist within the principles of hypertrophy.
Low volume per exercise (average volume per week)
HST suggests that you limit the number of sets per exercise per workout to 1 or 2. This is based on "some"
evidence that sets beyond the first "effective" set do little more than burn calories. There is nothing wrong with
burning calories, but when you get to be my age you just don't have the exercise tolerance that you once did.
Using hormone replacement (HRT) therapy would of course, increase the number of sets you could do without
undue stress.
Some may question the validity of HST not utilizing more than 1 or 2 sets per exercise. The number of sets is
set low to accommodate the frequency necessary to create an effective and consistent environment to stimulate
hypertrophy. Over the course of a week, the volume isn't that different from standard splits (e.g. chest,
shoulders, triceps, back biceps, legs). (see table below)
Instead of doing 6 sets on bench in one workout, those sets are spread over the course of a week (2 on Mon,
2 on Wed, 2 on Fri). Either way the muscle sees 6 sets each week, however, with HST the distribution of the
loading sessions creates a consistent environment conducive to hypertrophy. When you do all six sets at once,
you put unnecessary drain on the central nervous system (CNS) and invite centralized overtraining symptoms
and burnout.
Multiple Consecutive Eccentric Workouts
HST utilizes, when practical, eccentric workouts for 2 consecutive weeks. This suggestion is only for exercises
that can be performed in eccentric fashion without risk of injury. Eccentric sets are performed with weight that
exceeds their 5 rep max. This is done to extend the progression in load, began at the beginning of the HST
cycle, for an additional 2 weeks. The fear of over training is no greater during these two weeks than previous
weeks if volume is controlled for. Recent research has demonstrated this (1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12,
13, 14, 15, 16, 17 to name a few). Clearly, the effects of eccentric muscle actions on muscle tissue are one of
the most well researched subjects in exercise physiology.As the research continues to explore the facets of load
induced muscle hypertrophy, HST will apply the new knowledge and become even more effective. For today,
HST represents the state of the art and science of hypertrophy.
I have now used these principles myself, and have used them successfully to train competitive bodybuilders for
some time. It is not "specifically" designed for competitive track athletes, Powerlifters or Olympic lifters,
although I have had many athletes from different sports apply HST to their off-season training with ground
breaking results. It is designed according to research looking specifically at muscle hypertrophy, not muscle
performance.
This subject deserves a lot more attention than I am able to give it here. I will cover the topic more thoroughly in
the future, including the references that first shed light on the principles that gave rise to HST. In the meantime,
if you want to grow as fast as possible, you must apply currently known hypertrophy-specific training principles.
HST Notes
All maxes should be established before beginning the first cycle. Your maxes will determine what
weights you will use throughout the entire cycle. Find your 15 rep, 10 rep, and 5 rep max lifts for each
exercise you are going to use. For the second cycle simply add 5-10 pounds to all lifts.
• There is an obligatory increase in weight (from 5-20 lbs.) each workout. This means that at times you
may be working with less than your maximum weight for any given rep scheme. This is by design. You will
reach max poundages for a given rep range on the last workout of each two week block.
• Determining weights for each workout: Assign your max weights to the final workout of each 2 week
block. Then, in 5-10 pound increments, assign weights in decreasing fashion starting from the last workout
working backward to the first. So, for example, if your 10 rep max is 200 pounds, assign 200 pounds for the
last workout of the 10 rep block, then assign weights that build up to your max in 6 workouts. For our example,
using 5 pound increments, the weights for the whole 2 week block would be 175,180,185,190,195, and 200.
Do this for each exercise for each rep scheme.
• The obligatory increase in weight adheres to the principle of Progressive Load. Physiological systems always
seek balance or homeostasis. This means they will react, change, and adapt in order to counter act the stressor
that is forcing the system to go out of balance. In the case of mechanical loading, the load is the stressor, and an
increase in connective tissue and muscle proteins is the reaction designed to bring the muscle back into
homeostasis.
• Repetitions will decrease every 2 weeks in the following order: 15 reps for 2 weeks Þ 10 reps for 2
weeks Þ 5 reps for 2 weeks Þ then continue with your 5 rep max for 2 weeks or begin 2 weeks of negatives.
15¹s can be skipped when you are about to start over after the first 8 week cycle. If you are feeling strain-type
injuries coming on don't skip the 15s.
• The decrease in reps accommodates the increasing load. However, the high rep workouts serve an important
purpose. Higher volume anaerobic work benefits the muscle by both increasing resistance to injury as well as
increasing functional capacity.
• Sets will be limited to 1-2 per exercise. There is no problem with a single set per body part as long as it is
a maximum effort and/or the rep tempo and form is strictly controlled or the weight is extremely heavy
preventing further sets.
• What most people understand to be overtraining is a result of Central Nervous System (CNS) fatigue. It has
been mistakenly believed that overtraining symptoms arise from fatigue of the muscle tissue itself. Research has
demonstrated this NOT to be the case. Keeping CNS fatigue low during frequent training allows dramatic
strength gains, thus allowing higher and higher poundages to be used thus promoting ongoing hypertrophy.
• Sunday, Tuesday, Thursday & Saturday are rest days. Light cardio (20-40 min.) may be performed on
rest days. Incline treadmill (brisk walk) should be first choice.
• Rest is important. Although it is fine to experience some accumulation of fatigue, adequate and regular rest is
important to avoid injuries and control stress.
• Complete each workout using designated poundages even if muscles are slightly sore from previous workout.
It is important to know the difference between an injury and ordinary muscle soreness. NEVER train a muscle
that is at risk of injury. Always warm up sufficiently to avoid injury.
• Following each 6-8 week cycle, a one-week period of Strategic Deconditioningshould be taken during
which no, training should be performed. This time is used to recuperate and allow any minor over-use injuries to
heal. Try to get plenty of sleep as well as participate in leisure activities outside of the gym.
• Strategic Deconditioning is very important for long term growth. You have to do it eventually if you hope to
bust a previous plateau in ³size². Once your muscle is tuff as shoe leather, all the work in the gym serves only to
maintain what size you already have. SD primes the muscle to respond once again to the training stimulus and
allows growth to resume.
• The whole workout can be split into a morning and afternoon session. It can likewise be doubled, performing
the same workout morning and evening. Keeping volume (number of sets and exercises) low is critical if
doubling the workout.
|
|
No comments:
Post a Comment