[UNDERTAKER]

http://www.hypertrophy-specific.com is way to confusing, can someone list the major principles for me in english so I can go back to this article with a basic understanding? For instance, what the hell does Strategic Deconditioning mean, does it mean taking time off?

[CDB]

Originally Posted by UNDERTAKER

http://www.hypertrophy-specific.com is way to confusing, can someone list the major principles for me in english so I can go back to this article with a basic understanding? For instance, what the hell does Strategic Deconditioning mean, does it mean taking time off?

Yes, it does. In response to diminishing returns on each workout you take 9-14 days off after a couple weeks work with your five rep max or doing negatives at the end of each HST cycle, and you decondition your muscles so they're receptive to training again. HST is simple. You lift weights, starting low so you can increase the weight every workout by at least 5% for six to eight weeks. You do this every other day because your body's response to the stimulus tends to fall off 36-48 hours after each workout, barring the use of steroids. You stick with major compound movements to be as efficient as possible, mobilizing as much muscle mass as possible with each movement.

The site itself has a forum where you can ask questions and I'd reccomend it, but a few here are also familiar with HST. It's basically just linear periodization, but the real juice behind it is the science that backs it up. I've never seen any of the more well known workout gurus actually present a body of evidence that supports what they say, such as the need to "fool" muscles be switching exercises and other such lore.