10-15 sessions 30-60 minutes Alexander 2013 Athletic training Average class Average class duration Average duration Average duration classes Biss Workout Biss Workout hard-growing Bodily contact Brian Haycock Chlamydia potency Comprehensive Powerlifter Comprehensive Powerlifter Training Exciting words Exciting words phrases Fish source Fish source hormone Frequency sexual However there Hypertrophy Specific Hypertrophy Specific Training Matt Biss Mobile phone One-Squat Training Powerlifter Training Session reps Session reps sets Specific Training Squat Magic Squats stimulate Super Training active ingredients activity erection addressed woman adhesions fallopian adhesions fallopian tubes affect female affect female libido affect potency amino acid amino acids amount time amount time training answer 2013 answer 2014 answer 2015 aphrodisiacs women approaches Number approaches Number repetitions arouse longer arouse longer novelty arouse wife athletic performance available methods bench press beneficial effect better excite better excite girl bike increase bike increase potency blood circulation body weight boiling water breast Make breast massage bring closer bring closer your calms nerves cardiovascular system closer your confident macho considered most contact urologist cream gels create thematic create thematic site demonstrate your dietary supplements dietary supplements improve dietary supplements potency distance keep distance keep relationship docosahexaenoic acids does change does woman does woman recognize doing exercise each other effect alcohol effect mint effect running effects alcohol effort method endocrine system erectile dysfunction erection Exercises erection first erogenous zones excite woman excite woman Exciting exciting massage exciting massage woman exercises range exercises range repetitions explain urologist facial expressions fallopian tubes fatty acids female hormones fibers dominate fibers total first lesson folk remedies frequency training gain muscle gain muscle year gels potency girl distance glutamic acid glycolytic fibers good ratio good ratio repetitions half sets hard gainer hard gainers hard gains holding loads holding recovery hormone pool hydrogen ions improving quality increase muscle increase number increase strength increase testosterone infectious diseases intensity intensity intensity weights internal intensity intimate massage intimate zone lead infertility lesson weeks lower back main thing male doctor male hormones male potency married woman massage woman maximum effort minerals amino mint potency most important most likely muscle abdomen muscle fiber muscle fibers muscle group muscle mass myofibrils muscle need contact need contact urologist needs said nervous system neuromuscular communication number repetitions nutrition recovery omega-3 fatty parts body person doing person doing exercise post-training sensations potency Chlamydia problem potency programs recommendations prolong erection prolonged erection prostate gland prostate massage quite possible range repetitions recognize impotent relationship distance repetitions sets reps sets reps sets Session romantic dinner rules etiquette running cycling same time sergej 2014 sexual arousal sexual intercourse slightly wider spasibo answer straighten your straighten your arms supplements improve testosterone levels this issue this property total number total number repetitions training nutrition transfer load transmitted diseases vasodilating effect vitamins minerals volume intensity week week week week week whole body work failure working weight your arms your body your hands your knees your partner “working” muscle “working” muscle fibers

Hypertrophy Specific Training, or Training by Brian Haycock

Specific Training

Hypertrophy Specific Training, or Training by Brian Haycock |

The essence of HST (Hypertrophy Specific Training) is as follows:

1) selection of basic exercises for the main muscle groups;

2) all exercises are performed in one training;

3) the number of workouts per week - three (every other day);

Brian Haycock

4) the number of approaches in the exercise is two;

5) special cycling (microcycling) of loads.

We will consider the last point in more detail. So, the training process in HST is divided into two-week microcycles, each micro cycle consists of six workouts. There are four such microcycles.

For each microcycle, its own load intensity is determined: for the first two weeks - 15 repetitions, for the second two-week microcycle - 10 repetitions, for the third microcycle - 5 repetitions and for the last - it is recommended to work in the negative phase of exercises with submaximal, maximum and supermaximal weights.

Hypertrophy Specific Training

Moreover, in each microcycle the weight of the shells is not the same - they increase from the first training to the sixth training by 5-10%. Accordingly, with each occupation, the muscle load increases with the same number of repetitions. The last (sixth) microcycle training is the most intense: exercises are performed with full dedication to muscle failure, unlike the previous five classes, the intensity of which, of course, is much lower.

Thus, the work until failure falls on only the last training of the microcycle; accordingly, the peak load at the end of one microcycle is followed by work with a relatively low intensity at the beginning of the next. As a result, the muscles are able to recover for almost two weeks until a new shock at the end of a new microcycle.

At the end of the whole cycle, the author of the method recommends a week and a half of rest - the so-called period of strategic muscle deconditioning, after which a new cycle of four microcycles begins. Work on the program promises an increase in strength and muscle mass, in particular, is well suited for any type of hardgainer - endomorphs, mesomorphs and ectomorphs.

Based on materials from the Hypertrophy-Specific Training website

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Hypertrophy Specific, Hypertrophy Specific Training, Specific Training, Brian Haycock