Stretching exercises for the cervical spine - why should you do them?
Hypertrophy-Specific Training. Explore the benefits of this training system / TRANING
Hypertrophy-Specific Training. Explore the benefits of this training system
Among the many different training methods, the Hypertrophy-Specific Training, which is aimed at developing an athletic and muscular body, deserves special attention. Discover its principles and check out the benefits of this unique training system.
What is Hypertrophy-Specific Training?
HST (Hypertrophy-Specific Training) is defined as an overload training for muscle growth, which requires the athlete to carefully note the weight they are using and avoid muscle failure. This training system is recommended especially for those who want to notice noticeable muscle gains in a short time. The concept of hypertrophy refers to the growth of cells (fibres), which causes not only an increase in muscle size, but also an increase in the existing strength.
Main principles of HST training for muscle growth
Those who decide to start the challenging overload training must first of all focus on following the four basic rules. They determine the effectiveness of Hypertrophy-Specific Training and allow for extremely effective shaping of the muscular body.
- Mechanical tension - exercises performed within the plan require additional tension. The training session should last about 50 minutes. The number of exercises is a matter of agreement and should be adjusted to your abilities. It is extremely important to avoid the state of muscular failure, which will allow you to maintain proper regeneration between the next training sessions.
- Strong muscle stimulation with a simultaneous increase in training frequency - exercises performed during HST training should be three times higher frequency than in case of classical training programs. A single training macrocycle consists of as many as 4 microcycles, which provide for a total of 8 weeks with 3 training units within 7 days.
- Systematic increase in the load used - specialists usually mention 5% during each training session, which will make the muscles regularly get completely new stimuli from exercise and the fibres will engage in more intensive work.
- Maintaining a sufficiently long break between training cycles - the break for overload training should be between 9 and even 14 days, which will allow the muscles to regenerate fully after a period of extremely intensive exercise.
Will the supplementation during the HST training be helpful?
Reaching for supplements complementing a varied diet may prove to be a valuable support for the trainee. Olimp Sport Nutrition products, which are manufactured in accordance with the pharmaceutical standard, will prove to be a good choice. The raw materials tested for purity, the formula compliant with the information on the label and innovative production technology make it possible for you to choose products that do not require the use of other products.
In the case of overload training for muscle growth, it is worthwhile to reach for the Gain Bolic 6000 supplement, which allows you to enrich your daily diet with a complex of protein and carbohydrates. The protein blend will help increase your existing muscle mass and help you maintain healthy bone condition. The carbohydrates present in the composition will promote the renewal of depleted glycogen stores, which will contribute to replenishing the reserves of energy used during exercise. The supplement additionally contains creatine monohydrate, which allows for an increase in physical performance when performing short and intensive exercises. Each serving of the Olimp Sport Nutrition gainer contains nearly 380 calories, which will help to maintain energy surplus and facilitate weight gain.