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Hypertrophy Specific Training, or Training by Brian Haycock

Specific Training

Hypertrophy Specific Training, or Training by Brian Haycock |

The essence of HST (Hypertrophy Specific Training) is as follows:

1) selection of basic exercises for the main muscle groups;

2) all exercises are performed in one training;

3) the number of workouts per week - three (every other day);

Brian Haycock

4) the number of approaches in the exercise is two;

5) special cycling (microcycling) of loads.

We will consider the last point in more detail. So, the training process in HST is divided into two-week microcycles, each micro cycle consists of six workouts. There are four such microcycles.

For each microcycle, its own load intensity is determined: for the first two weeks - 15 repetitions, for the second two-week microcycle - 10 repetitions, for the third microcycle - 5 repetitions and for the last - it is recommended to work in the negative phase of exercises with submaximal, maximum and supermaximal weights.

Hypertrophy Specific Training

Moreover, in each microcycle the weight of the shells is not the same - they increase from the first training to the sixth training by 5-10%. Accordingly, with each occupation, the muscle load increases with the same number of repetitions. The last (sixth) microcycle training is the most intense: exercises are performed with full dedication to muscle failure, unlike the previous five classes, the intensity of which, of course, is much lower.

Thus, the work until failure falls on only the last training of the microcycle; accordingly, the peak load at the end of one microcycle is followed by work with a relatively low intensity at the beginning of the next. As a result, the muscles are able to recover for almost two weeks until a new shock at the end of a new microcycle.

At the end of the whole cycle, the author of the method recommends a week and a half of rest - the so-called period of strategic muscle deconditioning, after which a new cycle of four microcycles begins. Work on the program promises an increase in strength and muscle mass, in particular, is well suited for any type of hardgainer - endomorphs, mesomorphs and ectomorphs.

Based on materials from the Hypertrophy-Specific Training website http://www.hypertrophy-specific.com

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Hypertrophy Specific, Hypertrophy Specific Training, Specific Training, Brian Haycock