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Training with the HST method
Table of Contents
1. If you want to be a part of the training, you have to be able to do the training
So what is absolutely necessary to gain muscle mass? It's easy to imagine that the HST assumptions will be based on physiological principles consistent with current science.2. It's a mechanical load
Well, there's no such thing as muscle hypertrophy without loading the motion machine, which forces the body to build muscle.3. High frequency
Protein synthesis and muscle rebuilding usually take up to two days. The effect? What's the end result of training a batch once a week? Higher frequency also brings other benefits, such as more frequent working on motion patterns, and the perfect technique always helps to overcome external resistance. Greater motor control and strength! limited muscle mass increase and not utilizing the full potential of this process.4. Progressive load
Muscle fibers become resistant to these factors, and if these are the only methods to increase muscle mass, nothing will change in training. Muscles are sensitive not only to very high loads, but they respond well to their change, especially. Slow but regular weight gain from week to week, then from month to month, and from year to year will significantly increase the total tonic raised both in one workout and on a larger training cycle. Another important aspect is adaptation.5. In the context of the EU's external relations strategy, the EU is committed to ensuring that the EU and its Member States are fully engaged in the implementation of the Union's strategic objectives
Another benefit, of course, is the rest of the nervous system. HST therefore takes into account the thoughtful periodization with weight gain, but also with weight reduction, and you should do the same with the number of repetitions. This is where exercise comes in, which makes your muscles grow again. You can't always use a high percentage of your maximum weight and feel rested. Unfortunately, you won't be able to add even as little as 0.5 kg a week for your entire life, and increasing the level of exercise under the right conditions increases rather than decreases the adaptation.6. HST training and maximum weight
Since the HST consists of training blocks divided into 15, 10 and 5 repetitions, you should check each workout in exactly these ranges. So find the maximum weight you can do those repetitions with. Otherwise, you can disrupt the whole cycle. The first workout you do is with a rod weighing 52.5 kg. If it's too light, don't worry. In HST after two weeks, you'll do two of these sets. This allows you to plan the entire mesocycle. This will be the starting point for the next few weeks of training. This should be the real number. If someone does the stretching with a weight load of 70 kg after the last 13 repetitions of training, then you shouldn't have to block the number in accordance with the first 15 kg of each training program.7. The training range
Changing volume and intensity brings a lot of benefits have a positive effect on both types of hypertrophy: myofibrillar and sarcoplasmic, involvement of fast and slow muscle fibers, which leads to maximization of muscle growth. However, there is nothing to worry about if the frequency is high and the kilogram progression is maintained, it will still not be too light a workout to build muscle mass.
