Bodybuilding for newbies

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If you haven’t been training in the gym, you probably heard a lot of stories how long it takes every day to train your muscles, sometimes even 2-3 hours. Usually you think: “Its not for me, I don’t have so much time, I have to work to make a living”. But there are some trainings directed toward people like us . They take only 45 minutes, 3 days a week and can give you a nice sculptured body.

HST is a short from Hypertrophy- Specific Training, its main purpose is to build the muscle mass, but as a side effect, strength will also increase.

Usual HST training lasts 8 weeks plus one week of strategic deconditioning (that is: a simple break). Eight weeks are split into mini cycles of 2 weeks. Every micro cycle has its own rules about how big should be the weight and how many repetitions to do with it.

• 1st & 2nd week: series consists of 15 repetitions
• 3th & 4th week: series consists of 10 repetitions
• 5th & 6th week: series consists of 5 repetitions
• 7th & 8th week: negative movement or repetitions with the maximal weight

Before starting the HST you should plan your training (what exercises to use) and measure your maximal weight for 15, 10 and 5 repetitions.

After measuring the maxes you should have a week break and after that you start the training. In every micro cycle you should change the weight from training to training, going toward the maximal weight with the repetitions of the micro cycle. After you finish the micro cycle you go strength to the second micro cycle. The next break will be after eight weeks when you finish the last cycle.

More information about HST will follow, for now you can look at the http://www.hypertrophy-specific.com website.

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