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Old 10-17-2013, 09:19 AM   #1
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Default Hypertrophy Specific Training

Anyone on here have experience with this program?
The information on the website seems to be legitimately scientifically backed.


http://hypertrophyspecific.com/hst_index.html
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Old 10-17-2013, 09:38 AM   #2
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High frequency, full body HIT training with a focus on progression. Sounds legit to me!
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Old 10-17-2013, 09:40 AM   #3
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It's a decent program. I would try it and see if you like it.
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Old 10-17-2013, 09:57 AM   #4
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Honestly, I think this guy would like MAB. We preach a lot of the same things he's saying, i.e., bodypart splits are dumb and don't create enough frequency to promote growth, instead creating a state of over-fatigue and pointless excess soreness.

And of course, progression is the key word around here, no matter what your trianing goals are.
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Old 10-17-2013, 09:59 AM   #5
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I might do at some stage but I am making good progress with the Texas Method. What about strategic deconditioning?

"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."
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Old 10-17-2013, 10:02 AM   #6
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Quote:
Originally Posted by Soldier View Post
Honestly, I think this guy would like MAB. We preach a lot of the same things he's saying, i.e., bodypart splits are dumb and don't create enough frequency to promote growth, instead creating a state of over-fatigue and pointless excess soreness.

And of course, progression is the key word around here, no matter what your trianing goals are.
I think he has his own forum called ThinkMuscle.
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Old 10-17-2013, 10:12 AM   #7
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HST is not bad. If you like volume, you will love both the 15 and 10 weeks. If you are not a fan of volume training, they will be the worst few weeks of your training experience. My biggest problem the couple times I tried to run it was, IMHO, he has tried to cram too much into a training day. My geezer body and my schedule just didn't agree with it in the long run. It is not a routine that you can easily get through in an hour if you are pushing any serious weight.
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Old 10-17-2013, 10:13 AM   #8
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Quote:
Originally Posted by TobesLCFC View Post
I might do at some stage but I am making good progress with the Texas Method. What about strategic deconditioning?

"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."
I like the idea, but to be honest I think the same goal can be achieved by dropping your weights and beginning the progression scheme again, but with a slightly heavier weight than last time.

For example, say your goal is 5x5 on squats. You start with 135 and add 5lb every week. You get all the way to 165 but can't finish your 5x5. SOme would say to stick with 165 until you can get the 5x5, but I'd say it's actually better to drop down to 145 and start working your way back up. Even though you would be lifting lighter loads than before, you'd still be progressively adding weight and forcing the body to adapt, and by the time you get back up to 165 you should do it easily and continue moving up.

Dropping down to lower weights also allows the CNS to rest for a few weeks before you get back up into the more taxing weights.

BUT, I've heard lots of people say that they've responded very well to taking time completely away from the weights. The question is whether this is truly advantageous for muscle development or if some people just mentally need a little time away from training now and then. The author seems to think the former.
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Old 10-17-2013, 11:58 AM   #9
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never tried it but def looks like it would work
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Old 10-17-2013, 01:27 PM   #10
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Quote:
Originally Posted by Soldier View Post
I like the idea, but to be honest I think the same goal can be achieved by dropping your weights and beginning the progression scheme again, but with a slightly heavier weight than last time.

For example, say your goal is 5x5 on squats. You start with 135 and add 5lb every week. You get all the way to 165 but can't finish your 5x5. SOme would say to stick with 165 until you can get the 5x5, but I'd say it's actually better to drop down to 145 and start working your way back up. Even though you would be lifting lighter loads than before, you'd still be progressively adding weight and forcing the body to adapt, and by the time you get back up to 165 you should do it easily and continue moving up.

Dropping down to lower weights also allows the CNS to rest for a few weeks before you get back up into the more taxing weights.

BUT, I've heard lots of people say that they've responded very well to taking time completely away from the weights. The question is whether this is truly advantageous for muscle development or if some people just mentally need a little time away from training now and then. The author seems to think the former.
I agree with everything you say but Haycock seems to suggest that the muscles themselves need to completely detrain. Strategic deconditioning seems a bit unconventional.
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