Is HST Actually Different From Other Programs?

This is a very good question and one that deserves to be answered, without simply zealously defending the premise that is being questioned. This makes for a very bad circular argument that can be VERY frustrating for people with skeptical, though honest, questions.

First, let's start with what isn't different about HST compared with previous training programs. The length of this list is what has raised this question in the first place, and justifiably so. Let's begin with the "concepts" and then follow with the "methods".

Pre-existing Scientific Concepts of Weight Training Found in HST

Stimulus Leads to Adaptation (cause and effect)
Specific Adaptation to Implied Demands (SAID) or simply "Specificity"
Progressive Resistance
Some relationship between Time and Tension
Diminishing Returns

Pre-existing Methods of Weight Training Found in HST

Traditional Weight Lifting Movements both compound and isolation (squat, bench, curls, etc)
Training the whole body 3 times per week
Altering weight loads used over time
Altering the number of repetitions used over time
Doing eccentric reps (negatives)

There has not ever been a weight training program that did not incorporate or mention at least most of these Concepts, and at least some of these Methods. Entire books (big books) have been written to explore these concepts and teach these methods. Whenever research was required, like for a textbook, you would find "strength and conditioning" research sited to support the validity of the concepts and virtues of each particular training method. The studies used "strength" and other "performance indicators" as a measure of whether the concept and/or method were valid.

This has been perfectly sufficient for nearly everybody including trainers, teachers, professors, coaches and athletes, who have ever lifted a weight. For those who this wasn't sufficient, they simply explored other methods for steadily increasing body mass, I'm referring specifically to hormones.

The exploration of the hypertrophic effects of hormones began in the 50s and has continued unabated every since. Today, a competitive bodybuilder considers himself conservative if he only uses 1 gram of Testosterone per week. Lest I digress, we are not including the effects of androgens and other drugs in this discussion. That is a different issue with concepts and methods specific to the pharmacology and endocrinology of hormones and muscle tissue.

Now let's consider the concepts and/or principles or beliefs of traditional weight training that HST refutes. These are the concepts that the new research refutes most specifically.

Pre-existing Concepts that HST Refutes:

A muscle must be fully recovered before you should train it again.
You should not train a muscle that is sore (DOMS, not injury).
You must never train a muscle on consecutive days (i.e. train the same muscle everyday).
The concept of "Overtraining" in general as it applies to bodybuilding.
You must train with maximum "intensity" to elicit significant muscle growth.
You should not use eccentric training on a "frequent" basis.
You must change your exercise selection regularly in order to "confuse the muscle" into continued growth.
You must hit a muscle at every angle in order to adequately train it.
Muscle Fatigue is the primary indicator of having triggered the growth signal.
You must effectively isolate a muscle in order to train it effectively.
You can train a muscle in such as way as to change its natural shape.

Pre-existing Methods and/or practices that HST Refutes:

Training a muscle no more than once or twice per week.
Training less frequently as your "intensity" increases.
Adding weight only when you can complete a certain number of additional reps at that weight (This is a fundamental difference!).
Training to failure every set and/or workout (If you don't how would you know if you can perform additional reps at that weight yet?).
Forced reps.
Performing several "obligatory" exercises per body part per workout.
Performing multiple exhaustive sets per exercise.
Changing exercises to "confuse" the muscle.

The above erroneous concepts/beliefs and the methods/practices they engender are the cause of all the confusion and different training programs out their today. Most all of it stems from bodybuilding magazines fabricating these concepts and practices to address their ongoing need for new content each month and to conceal the use of drugs required to attain the level of mass flaunted by the sponsored models. By limiting your study of muscle growth to these magazines you will be ever learning, and never able to come to the knowledge of the truth. But that is an issue to be addressed elsewhere.

Now, there is one traditional concept with its associated methods and practices that often make HST appear to be like previous programs. That is the concept of "periodization".

We will only briefly discuss the topic of periodization, as only a brief treatise will be sufficient to show the differences between periodization and HST. For more detailed discussions of periodization you are advised to read "Super Training: Special Strength Training for Sporting Excellence" by Siff & Verkhoshansky, "Special Strength Training" by Verkhoshansky, "Fundamentals of Sport Training" by Matveyev and "Science and Practice of Strength Training" by Zatsiorski.

Traditional concepts of periodization are based on methods used to manipulate intensity (i.e. work and/or load), volume and frequency in order to manage CNS fatigue and adaptability in athletes. To date, the art of periodization has entered the mathematical age and significant progress is being made in modeling systems designed to predict CNS fatigue and changes in the individual's fitness level. (1,2,3). Once an individual familiarizes him or herself with the true concept of periodization, they will immediately see the difference between Strategic Deconditioning and Periodization for strength training.

For example, here are a few differences between SD and Periodization:

SD is used to decrease fitness level (A.K.A. conditioning).
Periodization is used to increase fitness level.

SD is used to increase the micro trauma associated with training.
Periodization is used to decrease the trauma associated with training.

SD is used to reduce work capacity.
Periodization is used to increase work capacity.

SD is applied irrespective of the need for "rest".
Periodization according to the need for rest.

SD is not based on "peaking" performance.
Periodization's sole purpose is to allow the athlete to peak on a specific date.

So, when people ask, "What's different about HST?", tell them plenty! And its those differences that make HST superior to any other bodybuilding training method existing today.

Reference: http://www.hypertrophy-specific.com/HSreport/iss06/

Tweaking HST

I frequently hear comments both for and against tweaking or personalizing HST on an individual basis. This is to be expected among people who are real enthusiasts of weight training. You also find this irresistible urge to tweak among other enthusiasts such as audiophiles. An audiophile will go out and spend obscene amounts of money on the highest end exotic equipment they can find. But this isn't good enough! They must find some way to "tweak" it, some way to make it their own delectable creation. Anything from placing the turntable on a 3 inch marble slab, putting sand bags on and/or in the speakers, or using speaker wire that cost as much as the car you used to drive to the store. Whenever you find people who are really into what they are doing, they will try to find ways not only to squeeze out the last bit of performance, but also make it their own creation.

I think it comes down to a couple issues which I'll address after a short review for those new to HST.

First let me clarify that HST is based on physiologically sound principles, not numbers. In short, they are:

Progressive load
Training volume
Training frequency
Conditioning (Repeated Bout effect)/Strategic Deconditioning

So we are dealing with 4 basic issues, Load, Volume, Frequency and Conditioning. Within these basic factors we have reps, sets, and rest. HST differs from previous training methods in many aspects, but particularly in how it incorporates knowledge of how the "cell" physiologically responds to the training stimulus in its methodology. Previous methods focus on effort (A.K.A Intensity), current voluntary strength, and psychological factors such as fatigue and variety (i.e. many different exercises).

The number of Reps is determined by the minimum effective load (this changes over time based on Conditioning)
The number of Sets is determined by the minimum effective volume (this changes over time according to current load and Conditioning status.)
The Rest between sets is determined by the amount of time required to regain sufficient strength to successfully achieve the minimum effective Volume.
The Frequency (rest between workouts) is determined by the ability of the CNS to recover sufficiently to maintain baseline "health" indicators. It is also determined by the time course of genetic expression resultant from the previous workout.
The interval of Strategic Deconditioning (SD) is determined by the time course of adaptation to the individuals maximum weight loads. In other words, SD is required to reset growth potential after plateauing. The duration of SD is determined by the level of conditioning attained during the training cycle.

Anyone who argues with these points after understanding them correctly is in error. That is a strong statement but it is true. These are principles that we "know" from research and experience. The data from this research is not theoretically based. It is based on identification, measurements, and direct microscopic observation. All future research will show us is more genetic detail, NOT that we were wrong on some sort of fundamental basis. So, anyone can with confidence apply these principles to their training and successfully induce muscular hypertrophy.

If anyone should attempt to apply these principles and not experience some degree of muscle growth, it is not because the principles are wrong, it is because the application of the principles was flawed. Once again, another strong statement, but it is true. For example, just because you plant a garden and water it does not mean you will successfully grow prize-winning vegetables. Does this mean that your garden acted by some other mysterious agricultural principles other than those based on water, sunlight and soil? Of course not! We "know" the principles of growing plants. Where we fail, is in our application of those known principles.

The application is where the details lie. Issues such as how much, how many, how fast, when and where to name a few.

Whether it be growing plants, or growing muscle, you are dealing with a moving target. Because plants are alive, or put another way, because plants are biological systems, the best application of agricultural principles to grow vegetables will change as conditions change. The same is true for the application of the principles of hypertrophy or muscle growth. The application will change as conditions change. All the while, being careful to stay faithful to the underlying "known" principles.

Why do people tweak and change HST? Well, when done haphazardly it is usually because they have no faith in the underlying principles. This almost never leads to progress, only constant tinkering and frustration. Without adequate knowledge of the principles, and faith in their effectiveness, their expectations will never be realized and their "locus of control" will move ever outwards, blaming everything but themselves for their lack of progress.

In contrast, when people tweak and change their program based on changing conditions, they almost always experience success and they gain valuable experience in the process. Their locus of control will move inwards and they will grow ever more effective at adjusting their training as conditions dictate to keep the gains coming.

If you find yourself lacking faith in your training program, you will most likely fail to reach your goals. You must first prepare yourself. Take it upon yourself to gain the required knowledge of the principles of muscle growth. Only then will you really have faith in your plan. Look up the studies and compare the traditional methods to what the research tells you. Ask questions of people who seem to have faith in what they are doing. Find out whether they are doing it because they were told to do it, or because they know it is the right way to do it. And of course, ponder your own experience and try to make sense of past periods of growth and past periods of stagnation.

Reference: http://www.hypertrophy-specific.com/HSreport/iss06/

Eating for Size

If you are not gaining weight, perhaps it is your diet that needs more attention. If you are using HST and you are not gaining weight, it is definitely your diet. By "diet" I mean everything that you eat (or don't eat) in a day. This includes protein, fat, carbs, as well as protein supplements, fat supplements, and carbohydrate supplements. Let's break it down into bite size chunks and put together a Hypertrophy-Specific Nutrition plan.

When planning your meal(s), start with the nutrients most important to the body. There are 3 categories of essential nutrients namely, protein (essential amino acids), essential fats, and vitamins and minerals. If your goal is to build muscle tissue always start with calories, then protein, then essential fats, and then finish with vitamins, minerals and carbs.

CALORIES
At the simplest level, an excess of calories is required for the body to increase its fat-free/water-free mass. By excess we mean calories in excess of the body's daily caloric needs. Now, there are some of you who might have heard of people experiencing a simultaneous increase in muscle mass and loss of body fat. This DOES frequently happen while using HST, but it should not be your only measure of success. You will experience much more success by focusing your efforts either on gaining muscle, or losing body fat, rather than both at the same time. Trust me on this.

To determine your caloric needs you will need to use a calculation or formula. These formulas are a way of estimating your caloric needs, and although not perfectly exact, they will give you a very good idea of where to start.

Don't be turned off by the numbers either. You don't have to be a math wiz to do these simple calculations.

One abbreviation you will often see when taking about caloric needs is "BMR". This stands for Basal Metabolic Rate and is defined as the numbers of calories your body burns at rest during a 24-hour period. Ok then, with that out of the way, lets look at the formulas.

OPTIONAL FORMULA #1
The first formula is the simplest and least detailed. To find you Basal Metabolic Rate simply multiply your weight in pounds by 11-12. This will give you a range that your BMR should fall within. So, if you weight 220 pounds, it would look like this:

220 x 11 or 12 = 2420-2640 calories (BMR)

To gain weight, you have to eat more than your BMR though. In this case you should use 16 as the multiplying factor. So in order to gain weight use the following formula:

220 x 16 = 3520 calories (calories needed to gain weight)

OPTIONAL FORMULA #2
This formula requires more steps, but might be more accurate. You'll start by finding your BMR, then you will use an "activity factor" to figure out how many calories you need to gain weight.

So first, if needed, convert your weight in pounds into kilograms. This is done by dividing your weight in pounds by 2.2. So, using our same example of a 220 person:

220/2.2 = 100 kilograms

Now in order to find your BMR you need to multiply your weight in kilos by 24. So:

100 kilos x 24 hours = 2400 calories (BMR)

NOTE: Women will need to then multiply their BMR by 0.9. This accounts for the increased level of body fat for the average women. Any women with body fat percentages at or below 10% need not do this.

Because our BMR does not take into account our daily activity level, we must multiply our BMR by the activity factor. Here are the activity factors:

• Very active = 1.4 - 1.5 (Daily Intense exercise + construction work most of day)• Active = 1.3 ­ 1.4 (Daily exercise + work on feet most of day)
• Light active = 1.1 - 1.2 (Regular Exercise 3 times/week + desk job or at home most of day)
• Sedentary = 1 (No exercise + desk job or at home most of day)

So, here is a summary of the steps in formula #2

Men:
1. Convert weight in pounds to kilograms
2. Multiply Weight in kilograms x 24 hours = BMR
3. BMR x Activity Factor = Daily Caloric Needs

Women:
1. Convert weight in pounds to kilograms
2. Weight in kilograms x 24 hours = BMR
3. BMR x 0.9 = adjusted BMR for women
4. Adjusted BMR x Activity Factor = Daily Caloric Needs

For our example 220-pound person formula #2 would work like this:

• 220lbs/2.2 = 100 kilograms
€ 100kg x 24 hours = 2400 calories (BMR)
€ 2400 calories x 1.2 = 2880 calories to maintain current weight
€ Now to gain weight, I will need to add between 500-600 calories per day. This gives a grand total of 3380-3480 calories per day to gain weight, according to formula #2.

As you can see, the two formulas give you pretty much the same number of calories needed to gain weight. In my personal opinion it doesn't matter which formula you use, just as long as you are willing to adjust it as necessary. If after 4 weeks you begin to gain too much fat, you better reduce the calories. On the other hand, if no weight is gained, you'll need to increase the calories. The formulas simply give us a good starting point.

Before moving on to breaking calories down into protein carbs and fat, let me remind you of the impact of previous caloric restriction on your body's metabolism. If you have been "semi-dieting" for some time prior to deciding to gain weight, your body will be accustomed to fewer calories than your "normal" BMR. This will throw off your calculations a bit. The numbers the formulas give you will over estimate your caloric needs if you have been dieting prior to your diet change.

If you have been dieting, first plan to eat the calculated BMR for at least 2 weeks prior to increasing your calories to "weight gain" levels. You may find you begin to gain weight even on your calculated BMR, or at least experience an increase in resting body temp. Let your body readjust your BMR to your calculated BMR before upping the calories. After 4 weeks, then go ahead and work your way up to 500-600 calories above your calculated maintenance calories. Once again, trust me on this.

MACRONUTRIENTS
Because calories are made up of protein, fat, and carbohydrates, we will now take a look at where your calories should come from to gain muscle.

PROTEIN (Protein provides 4 calories per gram)
Plan on eating 0.8-1 gram protein per pound bodyweight. Most people usually shoot for 1 gram/pound body weight because it's an easy rule to remember.

First choose a lean protein source such as fish or boneless skinless chicken breast. These are only examples however, any lean meat or protein supplement will do. Beef is just fine as well, just make sure you trim all visible fat, and only use the leanest ground beef.

Allocate a portion suitable for your particular nutrition plan and caloric needs. A good place to start per meal would be 4 ounces, or a portion about the size of the palm of your hand. Meat will have about 4-5 grams protein per ounce before cooking. If you weigh it after cooking it will have about 6-7 grams protein per ounce.

For our ongoing 220-pound example person, this would mean 175-220 grams protein per day. This comes to 880 calories if we give him 1-gram protein per pound of bodyweight. So subtracting this from our goal of 3500 calories we have 2620 more calories we'll need to get from fat and carbs.

FAT (Fat provides 9 calories per gram)
Next decide where your essential fats will come from and how much you'll need. Keep in mind that not all fats contribute to body fatness to the same extent. In other words, good fats can actually prevent fat gain, whereas saturated and hydrogenated fats encourage fat storage even on fewer calories.

Essential fats lacking in most diets are omega-3 fatty acids. These can be found in fish, or various plant sources such as walnuts or flax oil. If you are looking just to get pure omega-3s (EPA & DHA), plan to get 3-4 grams per day. If you don't eat much fish, this will require a fish oil supplement. If you use flax oil, take about 1 tablespoon per 100 pounds bodyweight. If you chose to use flax oil, keep in mind that chronic caffeine consumption will interfere with the body's ability to convert linolenic acid into EPA and DHA. Using fish oil already contains EPA and DHA so you needed worry about interference with caffeine.

The meat that we will need to eat will provide anywhere from 7-14 grams fat per meal. Lets take an average of 11 grams per meal. Lets say we eat meat 5 times per day. That gives us 55 grams of fat per day from meat. Like I say, this is just a really good guess based on averages. It may be slightly higher or slightly lower day by day, but on average, you should come in at about 55 grams a fat per day just from eating lean meats.

Lets add a little bit of Flax oil as well as Fish oil to our diet. At 220 pounds our guy need 2 tablespoons of Flax and 4 grams of fish oil supps. That's an additional 32 grams of fat. That gives us a grand total of 87 grams of fat per day. At 9 calories per gram that gives us 783 calories per day from fat. Subtract that from the 2620 calories we had left after adding protein and we have 1837 calories left to fill with carbs.

VITAMIN/CARBS (Carbohydrates provide 4 calories per gram)
Finally, you need to get in some essential vitamins and minerals. Fruits, grains and vegetables will provide these. It is recommended that we get 3-5 servings of vegetables and 2-4 servings of fruit per day. A serving of vegetables equals 1-cup raw leafy vegetables. One serving of fruit equals one piece of fruit such as a medium sized apple, orange, or banana.

[NOTE] There has been a lot of hysteria about fruit for about the last 5 years or so. It is true that different carbohydrates are metabolized differently in the body, depending on their ring structure. The panic about fructose, which was then misapplied to fruit, arose out of research using mice and high fructose corn syrup. The concern about fruit, although based on some truths about the metabolism of fructose, is unfounded. High Fructose corn syrup is an extremely dense source of fructose. When consumed in the diet, it overloads the liver with glycogen, which then leads to insulin resistance and lipogenesis in that organ. Fruit, on the other hand, is neither calorie nor fructose dense. Fresh raw fruit is mostly water and fiber. One piece of fresh fruit has about 17 grams of carbs per serving with relatively insignificant amounts of fructose compared to high fructose corn syrup. So, don't worry about eating fresh raw fruit. But steer clear of anything with high fructose corn syrup in it.

Carbohydrates also come in the form of grains. Whole grains should be your first choice, not only for food value, but also for the slower absorption of most whole grain foods. Keep in mind however the many highly processed foods still claim to be "whole grain". These foods seldom behave as true complex carbohydrates, so buyers beware. Your best sources of whole grain foods are oatmeal, whole grain rice, and corn. Whole grain breads can also be good but require that you read the label before lumping it in with a true whole grain product.

Another good carb source are roots such as potatoes and yams. Nothing fancy—doesn't matter if you mash them or not—just skip the butter and sour créme. Mashing potatoes tends to make people eat more per serving so be aware of that.

So grains, roots, fruits and vegetables will provide our carbohydrates. We wont go into the world of Glycemic Index (GI) here. Just keep in mind that mixing carbohydrates with other macronutrients slows their absorption relative the percentage of that carbohydrate source in that meal. So a mixed meal with 50% carbs from potatoes will give the potatoes a glycemic index 50% lower than eating potatoes alone on an empty stomach.

So we need to hit 1837 calories from our carbohydrates. That comes to just over 450 grams. Our example lifter will need to try to get at least 350 from complex carbs. The rest should be consumed immediately before and after training.

HSN ON PAPER
So what does 3,500 calories look like? Well, unless your eating junk food, it's a lot more than most people think. In fact, most people fail in their attempts to eat enough clean food as often as they fail on weight loss diets.

IN SUMMARY
To increase whole body mass, you must ingest more than just maintanance calories. You can figure out the calories you need by one of two simple calculations.

Option 1
• 16 x bodyweight = Calories needed to gain whole body weight.

Option 2
• Weight in kilograms x 24 = BMR
• BMR x Activity Factor = Calories need to maintain current weight
• Calories needed to maintain current weight + 500 calories = Calories needed to gain whole body weight.

Next, put your meals together starting with protein. Try to get 1-gram protein per pound of bodyweight (2.2 grams per kilogram). Lean meats should make up the bulk of your protein intake. Make sure to get in your Primer before, and Driver after your workout. Don't miss these if you are serious about gaining muscle.

Then plan to get enough essential fatty acids for your bodyweight. This translates into 1 tablespoon of Flax oil per 100 pounds bodyweight, or 2 grams fish oil supplement per 100 pounds bodyweight. CLA can be added at 6 grams per day for added effect.

The rest of your calories should come from complex carbs. It is important to avoid high fructose corn syrup. If you are using carbs before and after training, try to use dextrose (glucose) or maltodextrin (a disaccharide of glucose). These will ensure your muscles also get a dose of carbs, and not just your liver.

If you have been dieting, it will take fewer calories to elicit the same anabolic response. So, ease into higher calories carefully.

So there you have it. Eating to grow requires just as much attention to detail as dieting or training. This article is just a brief summary of nutrition. It is basically a "how to" without the "why". Nevertheless, follow the guidelines in this article and you will grow! I personally guarantee that HST and HSN will produce faster gains than any other methods known today. But don't take my word for it, try it and you'll see for yourself, just as thousands of others have already discovered.

Reference: http://www.hypertrophy-specific.com/HSreport/iss04/

Hypertrophy-Specific Review: GVT

A lot of people ask me, "If HST is the best way to train, why do guys claim they made gains using other routines?" I tell them that any routine that incorporates some principle(s) that is known to be necessary for hypertrophy is going to produce some level of change to their muscle. This is common sense. The same goes for a routine that I hear mentioned now and again called German Volume Training (GVT).

GVT is a high-volume light-weight training system that focuses mainly on "strength-endurance" or fatigue. GVT, though specific to increasing short-term endurance, can produce some hypertrophy in as much as it adheres to any of the known principles of hypertrophy.

Let's go over some hypertrophy-specific principles and see how GVT stacks up.

For simplicity, I am going to quote Charles Poliquin. He did not invent GVT, so I don't want to give the impression that I am in any way critiquing Charles. I'm only critiquing the method. I'm just quoting Charles because he did a good job summarizing the method. His comments will appear in italics.

The Goal of GVTAs to people's question about whether GVT is hypertrophy-specific, we must take a look at the goal of GVT. The clearly stated goal of GVT is to complete 10 sets of 10 reps without reducing the weight. So right from the beginning we see that the goal of anyone using GVT is not hypertrophy, but endurance of strength in the 10 rep range.

The Principle of SpecificityIF GVT adheres to the principle of "Specificity", GVT will have to stick with high volume and significantly light weights in order to condition your body to be able to perform 10 sets of 10 reps without reducing the weight load. And this is in fact what GVT does. "You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load."

So rather than using "load" or "muscle tension" which is a principle specific to hypertrophy, GVT uses fatigue to increase the "difficulty" of lifting a light weight, thereby making it "feel" heavy. Inducing fatigue is a principle specific to endurance.

The Principle of Progressive LoadGVT does use the principle of progressive load however. According to Poliquin, "Once you're able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4% to 5%, and repeat the process." So although GVT does not incorporate heavy weights, it does increase the light weights from time to time. Unfortunately, because of the use of fatigue as GVT's primary stimulus, the muscle is at the mercy of the nervous system. Unless you get stronger, which is a known neurological mechanism, the muscle will never be subjected to an increase in tension, and thus will not experience a hypertrophy-specific stimulus.

The Principle of Training FrequencyDue to the significant demands placed on the central nervous system (CNS) a GVT workout can't be completed but every 5 days. "Because this is such an intense program, it'll take you longer to recoverŠone training session every four to five days per body part is plenty." Now the consequences of too infrequent training are not all or none. It is a matter of degrees. Sure, it's not ideal for hypertrophy to train once every 5 days. But it works just fine for CNS recovery, and considering the goal of GVT, which is strength-endurance, it makes perfect sense.

The Principle of Adaptation (resistance to the stimulus)GVT training in its pure form does not take this factor into consideration. Nor has any training routine until the time of HST. Without Strategic Deconditioning, continued gains in size come glacially slow, or stop all together. After all, adaptation is the body's way of preventing any externally applied stimulus or environment from affecting the body. Homeostasis must be maintained if the body is to survive. So, over time, any stimulus grows weaker and weaker until it no longer elicits a response from the body unless that stimulus is increased in magnitude, or it is removed for a time to allow the body to "un-adapt" and become sensitive to that stimulus once again.

All right, I think it is pretty clear that GVT is not "specific" to hypertrophy. However, it does utilize one principle of hypertrophy, namely progressive load, and thus will induce some hypertrophy if an individual is just beginning or is sufficiently deconditioned.

Reference: http://www.hypertrophy-specific.com/HSreport/iss03/

It's A Good Time to be Bodybuilding

In this day and age there is really no reason why people should be afraid of science. Science is what makes our world go round. Not only is science an integral part of our modern world, but it is the very foundation of any effective method for building muscle. So, we created the HS:Report to increase our readers awareness of the science behind modern training, diet, and supplementation.

In 1978 I began lifting weights and drinking protein drinks. Decades ago, gyms were anything but high-tech. I remember one of the first gyms I trained at was in the back of an old laundromat. Most of the equipment was homemade (not to be confused with "custom made") and rickety. Anything made of iron had a good layer of rust. It was dark, it was musty, and it smelled like old gym clothes that for some reason still unbeknownst to me were never actually washed.

Man I used to bust my butt in that gym, dreaming of the day when I would look like Arnold and Lou. After my workouts I'd go home, pop in a rented copy of Pumping Iron (you couldn't actually buy it yet) in the machine and throw back a horrendous tasting protein drink made by the Master Blaster himself. As I'd watch Arnold and Ed grimacing under the squat bar, I'd take a swig of the Blaster's brew and you would've sworn by the grimace on my own face that I had just finished a "squat till you puke" set of squats right along with them. But you know what they used to say, no pain no gain. I just figured gagging down nasty protein drinks was just part of the commitment.

Well, times have changed. I no longer workout in the back of an old laundromat, and I no longer gag down awful tasting protein drinks, but I've never lost my passion for bodybuilding and supplements. On the contrary, it has become my life's quest to find out all that can be known about building muscle. Along the way I've spent countless hours in the gym, a small fortune on supplements, and 10 years in college just to make sure I didn't overlook any of the finer details.
What was the result of this life spent on bodybuilding? Well, I've had the good fortune of training some really great competitors, writing for a few of the best bodybuilding magazines ever, consulting for some really great companies, and the high point of it all...was the chance to publish HST to the world and create the best supplements yet made.

When I published HST, I never imagined the effect it would have. Don't get me wrong, I knew without any doubt it was the most effective way to build size quickly, I just didn't think people would listen. To my pleasant surprise, it has sent out a wave of change that has covered the globe and produced literally thousands of pounds of muscle. And the supplements, well, they are something I am very proud of.

My goal with HST and the HS:APS has always been muscle hypertrophy, period. The Advanced Protein System (APS) was designed according to the absolute latest research on the anabolic effects of protein and training. Although research has led to some controversy as to exactly how much protein an athlete needs on a daily basis, there is no question about the need for protein immediately before and after your workouts.(1-5) So I gathered the highest quality proteins available and I designed a protein system that would lead to the greatest uptake of amino acids each and every workout, thus producing the fastest muscle growth possible without a prescription.

Reference: http://www.hypertrophy-specific.com/HSreport/iss02/

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.

Each muscle group should be loaded 3 times per week. This adheres to the Frequency Principle. A loading stimulus for hypertrophy must be frequent enough to create a consistent ³environment² for the muscle to adapt to. If the muscle is loaded too infrequently, the muscle will adapt and then un-adapt before the stimulus is applied again.

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 Deconditioning should 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.

Reference: http://www.hypertrophy-specific.com/

HST Methods

Utilizing lactic acid as a stimulus for tendon repair/healthNow 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 should tri, back bi, legs).

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 know hypertrophy-specific training principles.

Reference: http://www.hypertrophy-specific.com/

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).

Reference: http://www.hypertrophy-specific.com/

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.

Reference: http://www.hypertrophy-specific.com/