What is Hypertrophy Training?
Hypertrophy-Specific Training (HST) is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids.
What is Time Under Tension?
Time Under Tension is the total amount of time your muscle(s) are under stress (tension) during any movement. For example, while doing Seated Dumb Bell Press, keep your eyes on the clock (with a second hand) the moment you begin to lower the weight to the moment you stop the exercise indicates your Time Under Tension for that movement. The Time Under Tension concept indicates that your muscles must be kept under stress (tension) for a certain amount of time to stimulate strength and size gains.
No matter what exercise you are doing the KEY things you should be thinking about are….
1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated
These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.
Start:
1.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed.
I have a hernia I’m waiting to have surgery on to repair. So for the past few weeks just been focusing on trying to get around 10,000 steps a day. Instead of doing certain amounts of cardio each week. Been doing usually 10 minutes before and after each lifting session through out each week.
2.) Shoulder/Scapula Dynamic Exercises with Band.
“¢Over Under’s 20-15-10 Reps
“¢Reverse Flys 20-15-10 Reps
**Increasing intensity each set as reps drop.
3.) Push Ups 3 Sets 15-20 Reps, 2-3 second eccentrics and 1-2 second concentric, 1 min rest
4.) Incline Barbell Press 4 Sets 10 Reps, 3-4 second eccentrics and 1-2 second concentric, 2 min rest
5.) Bench Press 4 Sets 10 Reps, 3-4 second eccentrics and 1-2 second concentric, 2 min rest
6.) Decline Press 4 Sets 10 Reps 3-4 second eccentrics and 1-2 second concentric, 2 min rest
7.) Flat Bench Dumbbell Chest Flys 3 Sets 12 Reps, 3-4 second eccentrics and 1-2 second concentric. 1-2 min rest
8.) Barbell (Bicep) Curls 3 Sets 12-15 Reps 3-4 second eccentrics and 1-2 second concentric, 1 min rest
9.) Flat Bench Skull (Tricep) Crushers 3 Sets 12-15 Reps 3-4 second eccentrics and 1-2 second concentric, 1 min rest
Then to finish….
10.) 10 min warm up (walk) on treadmill. 4.5 Incline at a 3.9 speed.
Try it out and let us know what you think.
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