Ectomorph in Need of Help
- 05-06-2008, 09:49 AM
- 05-06-2008, 03:11 PM
Here is an excert from the HST website on training frequency:
"In order for the loading to result in significant hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment", as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a the muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it."
- 05-06-2008, 04:19 PM
05-06-2008, 04:53 PM
05-07-2008, 09:31 AM
Great post Dawaro. If you trained lets say Monday, Wednsday and Friday. The only real time where your in a semi-anticatabolic states only sunday?
05-07-2008, 02:00 PM
While I do not claim to be any kind of expert on the subject, although I did stay at a Holiday Inn Express, it seems to make a lot of sense to me. While I was doing the 5x5 I was using a progressive loading scheme and most of the time I was able to increase my weight each workout even when hitting the same body parts 3x a week. I was a little sore at the beginning of some of the work outs but nothing that prevented the lifts or didnt ease after the warm-ups. The theory isnt really anything new. Powerlifters have been lifting multiple times a week forever. And the 5x5 popularized in the 70's by Bill Starr advocated full body work 3x a week. Even programs like Bill Phillips' Body for Life work body parts 2x a week. Bodybuilding is really the only group that I have seen that advocates a 5-7 days between body parts. Is it fact or fiction? I think that is something the individual has to try for himself and see what works for him.
05-08-2008, 02:15 AM
Today was my first day trying it out (hypertrophy specific training...I used the workout from this site..."What is the best HST workout?"). I worked out at my uncle's home gym so it was a bit of a pain in the ass having to switch all the weights around but all in all good workout. I noticed that for some exercises the tempo had to be slower than others for it to really burn and get the lactic acid flowing. All in all pretty decent...and really tiring!
I doubted the 15s a little as the weight seems so little but when you go at a slower pace it really burns.
I'll definitely keep you guys posted.
Hey AlexParty...what program are you on anyways?
05-08-2008, 10:15 AM
05-08-2008, 02:09 PM
05-09-2008, 09:16 AM
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