Write out an example of a hypertrophy oriented resistance tr

Write out an example of a hypertrophy oriented resistance training workout aimed at eliciting the highest hormone spikes. Be specific in terms of types of exercises & muscle groups, number of sets, reps, and rest.

Solution

Hypertrophy is physiological based resistance training which follows mechanical method of loading.

following are some of examples of trainings,

1. Mechanical loading: induces muscles hypertrophy, this mechanism involves in growth factors, calcium, satellite cells to be active. It emphasizes on heavy mechanical loading of muscles.

2. Proggressive load: Example: loading of 50lb box. Weighing this box will eventually depend on how frequently engage taking the box. This adaption is called as Repeated bout effect or rapid training effect.

This is preferred method of loading in steady manner than mechanical loading.

3.Acute Vs chronic stimuli: This training Leads to mechanical integrity, The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours.

4. Strategic Deconditioning (SD): Strategic Deconditioning comprises between 9 to 16 days of no lifting to allow the muscles to become deconditioned to the heavy weights you\'ve been lifting for the previous 6 to 8 weeks. After about 7 days of SD, your muscles will be essentially completely repaired from the damage you\'ve inflicted on them up until your final workout. There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually.

5.Compound Exercises: It maximize the effect of loading on as much as muscle as possible as per exercise.

6.Low volume per exercise: This involves in harmone replacement therapy would of course, increase the number of sets you could do without undue stress.Over the course of a week, the volume isn\'t that different from standard splits (e.g. chest should tri, back bi, legs).

7. Basic Layout Of A HST Cycle:

A HST cycle is typically an eight-week, mass-building macrocycle which is comprised of at least three mesocycles. These rep-ranges are generally referred to as the 15s, 10s, and 5s, respectively.

The following table summarizes the primary mesocycles in a HST cycle.

It is designed according to research looking specifically at muscle hypertrophy, not muscle performance. This subject deserves a lot more attention than I am able to give it here.

Selecting Exercises:

Of course, working each muscle group three times per week is more preferable if you can handle that level of frequency. One example of a full-body routine that can be used three times each week is:

Squat
Stiff-Leg Deadlift
Inclined Bench Press
Chins (Wide Grip, Narrow Grip)
Rows (Wide Grip, Narrow Grip)
Shrugs
Shoulder Press
Lateral Raise
Rear Delts
Dumbbell Curls
Lying Triceps Extensions
Calf Raise
Abdominal Crunches

Another example of a full-body routine that can be used three times each week is:

Alternatively, an abbreviated version of this routine might be:

With these exercises, A is performed on Monday, B is performed on Wednesday, and A is performed on Friday. On the following Monday B is performed, A is performed on Wednesday, and B is performed on Friday. This is shown more clearly in the following table.

One example of a full-body routine that includes alternating exercises is:

In this routine, Squats are alternated with Leg Presses while Inclined Bench Presses are alternated with Dips, and Chins are alternated with Rows.

Exercises can be performed with an Upper/Lower body split two or three times each week. Using the full-body routine given above, one might split the upper- and lower-body exercises as follows:

The Upper routine is performed every other day, and the Lower routine is performed on the intervening days, as shown in the following table.

Another very popular technique is the AM/PM routine. With the AM/PM routine, you workout both in the morning and in the evening. This enables you to either split up your upper- and lower-body work or double your volume by doing full-body work twice.

The following table illustrates a typical Upper/Lower body split performed on an AM/PM routine.

Of course, other types of routines and splits are entirely possible. For instance, some may prefer to use a four day split routine, while others may prefer using a six day split routine. These more traditional split routines are certainly an option so long as one keeps in mind that higher frequency is a fundamental principle of HST. Optimally, the whole body is worked 2-3 times each week.

When you choose your exercises, remember to keep things simple. There\'s no need to go crazy and then burn out. Try to avoid choosing so many isolation exercises that you\'re in the gym for two hours every workout. The objective is to hit the entire body with a reasonable volume without taking much longer than about 45-60 minutes per workout.

I will cover the topic more thoroughly in the future, including the references that first shed light on the principles that gave rise to HST. In the meantime, if you want to grow as fast as possible, you must apply currently know hypertrophy-specific training principles.