HST (Hypertrophy Specific Training)


Hypertrophy-Specific Trainingâ„¢ arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. These principles were then organized into a “method” of mechanically loading the muscle to induce hypertrophy. Of course, translating these principles into applicable methods (sets & reps & schedules) brings in some possibility of error. As the science continues to explore the exact mechanisms of muscle hypertrophy, this error will be whittled away.  Continue reading

Hit the ICE after a burn!


Iceman Wim Hof in an ice bath in 2007.

Taking an after exercise plunge in an ice water bath (a tub of 12 to 15 degrees Celsius ice water) is a common practice among many élite athletes as a way to recover faster, and cut muscle pain and soreness after intense training sessions or competitions. From élite runners like Paula Radcliff to nearly all professional rugby players, the ice bath is a standard practice routine. Continue reading

Does Higher reps build bigger muscle?


Standing Barbell Curl exercise for Biceps-->bi...

When you think “muscle,” you probably think ‘Arnold Schwarzenegger’ only kidding you probably think “low reps”…but I’ve got three ways to use HIGH reps to slap the muscle on you FAST. Continue reading