Hypertrophy Training

Hypertrophy Training was first introduced in to mainstream muscles building in October of 2000. Bryan Haycock, a fitness writer for ThinkMuscle at the time, unleashed a revolutionary method of building muscle which soon became one of the core principles of body building. In actuality hypertrophy training is categorized as strength training however, its purpose is to induce rapid muscle growth without the risk of introducing anabolic steroids into your routine.

Hypertrophy also referred to as HST, is also designed to maintain the efficiency of the rapidly growing muscles, as it would not be very useful to have large muscles and have them be week. HST was structured around psychological principles and designed to induce hypertrophy through specific weight training exercises.

The principles of HST are narrowed down into four categories, the first being Mechanical Load. The Mechanical Load principle is a form of endurance training which is required for the hypertrophy training to be effective. It consists of loading tension on to the muscle during exercise by means of lifting weights. The second hypertrophic principle is Chronic Stimulation. Here the idea of consistent hypertrophy training routines is expressed as imperative. The muscles will begin to recover after 48 hours of rest, and will render the previous routine useless in building muscle by the next bout. Continuous exercise is a strategic key in weight training.

The third principle is the idea of Progressive Loads. This principle is a sibling to Mechanical loads, and requires the slow progression of heavier weights throughout the hypertrophy routines, weight training specific. Muscles will adapt over time to the load placed on them and will reduce the effects of mechanical load. Increasing the weight forces the muscles to continuously work harder and thus becoming larger. Strategic De-conditioning is the last step in hypertrophy training. This de-conditioning lasts approximately twelve days and is used as a reversal of the usual weight lifting by halting the use of the heaviest weights for a while.

Aerobic endurance training should also be combined into any exercise routine. Endurance training allows the cardiovascular and respiratory systems to become more efficient at delivering oxygen to the muscles being used during exercise. It also improves the conversion of carbohydrates and fats into useful energy. There are different methods of aerobic endurance training. Two of them may sound familiar to veteran gym attendants.

Long Slow Distance Training is the most common method which allows for the trainee to run long distances as a steady slower pace. This will build the runners ability to run long distances before he must concentrate on his speed. This method is also used for new weight training exercisers. Pace Training consists of training at a higher pace than the normal “race pace” for a shorter period of time. This exercise routine concentrates on the runner’s speed ability without the endurance of long distance running and hypertrophy routine weight training. Weight and muscles building routines require a bit of outside help such as protein rich diets and aerobic training. But the core of muscle building remains hypertrophy training.