WebJul 12, 2002 · Hypertrophy-Specific Training is a training method designed specifically to cause muscle hypertrophy (growth). Although significant increases in strength are often experienced while using HST, the program is not centered around strength gains. HST is based on principles of muscle growth that have been demonstrated in recent research. WebApr 6, 2024 · The 4-Week Full Body Beginner Hypertrophy Program . The following is a 4 …
A Simple Guide to Periodization for Strength Training
WebAug 5, 2024 · Example of Block Periodization: Block 1 - Month 1: Hypertrophy. 8-15 reps 50-75% intensity, short rest periods between sets; Block 2 - Month 2: Strength. 1-5 reps 75-90% intensity, longer rest periods between sets Block 3 - Month 3: Power. 1-3 reps 90+ intensity, explosive movements focusing on speed, long rest periods between sets. WebFeb 24, 2024 · The program will include a hypertrophy block to build new muscle and adapt the lifter to an intense workload, a strength block to decrease the reps as they increase the weight and intensity, and a peaking block to focus on heavy single reps and give the lifter reduced volume to recover and be fresh for their meet or PR attempt. symbol for angular impulse
4-Week, 3-Day Hypertrophy and Strength Block - Elite FTS
WebDec 30, 2024 · To key to a great hypertrophy block is addressing weaknesses and refining … WebNov 10, 2014 · Simply, it is the program design strategy that governs planned, systematic variations in training specificity, intensity, and volume. The goal with periodization is to maximize your gains while also reducing your risk of injury and the staleness of the protocol over the long term. It also addresses peak performance for competition or meets. tgif host