2006年9月19日 13:47

HST肌肥大特殊訓練法概要

HST是Hypertrophy-Specific Training的縮寫,它是由Bryan Haycock所發明的一種針對強力增肌為目標的健美訓練方式,在國外健美評論專欄中常被認為是一種特別的訓練哲學。且不論HST透過何種商業手段的方式宣傳,它漸漸的被廣大運動愛好者討論並實踐,並且在健美界得到廣泛的應用。

(一)Bryan Haycock的HST訓練法原理:

1. Mechanical Load
Mechanical Load is necessary to induce muscle hypertrophy. This mechanism involves but isn't limited to, MAPk/ERK, satellite cells, growth factors, calcium, and number of other fairly understood factors. It is incorrect to say "we don't know how muscle grows in response to training". The whole point of the HST book is not to discuss HST, but to present the body of research explaining how hypertrophy occurs. Then HST becomes a relatively obvious conclusion if your goal is hypertrophy. 
2. Acute vs. Chronic Stimuli
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.

3. Progressive Load
Over time, the tissue adapts and becomes resistant to the damaging effects of mechanical load. This adaptation (resistance to the stimulus) can happen in as little as 48 hours (Repeated Bout Effect or Rapid Training Effect). As this happens, hypertrophy will stop, though neural and metabolic adaptations can and may continue. As opposed to hypertrophy, the foundation for the development of strength is neuromuscular in nature. Increases in strength from resistance exercise have been attributed to several neural adaptations including altered recruitment patterns, rate coding, motor unit synchronization, reflex potentiation, prime mover antagonist activity, and prime mover agonist activity. So, aside from incremental changes in the number of contractile filaments (hypertrophy), voluntary force production (i.e. strength) is largely a matter of "activating" motor units.

4. Strategic Deconditioning
At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive. There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has stopped (all things remaining equal).

(二)HST訓練法觀念與特色

HST訓練法與一般常規訓練的差異在於HST訓練法將身體每個部位一周訓練三次。Bryan Haycock認為重量訓練會促進蛋白質的合成水準,但是在訓練的四十八小時後這種蛋白質合成又會降低到原來的水準。因此,在訓練的第四十九小時後就必須重新投入訓練來刺激肌肉,使肌肉達到最大限度的生長。

(三)HST訓練法簡要來說是一個六週的訓練計畫

第一週與第二週:每組作15 reps
第三週與第四周:每組作10 reps
第五週與第六週:每組作5 reps

Bryan Haycock要求施行HST訓練法者必須在完成六週訓練後休息七至十二天,目的在於打破肌肉對於訓練的適應性,為下一次重複新的HST訓練做好調整與準備。

(四)HST訓練法施行通則

1. 每兩周增加一次訓練重量。
2. 必須對肌肉進行經常性刺激(每塊肌肉每週訓練三次)。
3. 訓練量相對要求較低,每個動作只做一至二組。
4. 訓練期中要時時注意落後部位並特別關注。

HST訓練法是一種新興的訓練法,發明者Bryan Haycock建議第一次採用此法者要將每週訓練組數控制低於七十至九十組,否則很容易導致訓練過度。更詳細的資訊請自行參閱www.hypertrophy-specific.com


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    回應文章
    hello,千年兄你好。
    在訓練法中,我顯少看到有人提出HST來討論,至少鄉在take中就還沒看到。
    但在一兩年前,在ptt的相關版上即有人提出,並實際操做訓練。就當事人所言,確實有一定程度的成長。
    不知千年兄對這個訓練法有什麼看法?感謝。
    | 檢舉 | Posted by 文 at 2006年11月22日 10:48
    HST並不是什麼高深的訓練法,但無論訓練法怎麼變化,只要是符合漸進超負荷原理的訓練法,都不失為一種優秀的訓練法,HST就是這樣的一種聰明訓練法,既科學也簡便快速。
    還是老話一句:法無定法,受用即是法。
    | 檢舉 | Posted by 千年 at 2006年11月24日 20:29

    千年大哥您好
    拜讀完此篇文章有問題想請較一下
    文中的課表是一次以全身部位的訓練為主
    那如果我只想加強弱點部位的訓練
    可以用這個練法嗎?
    比如說我胸很弱,而改用四樣器材每樣兩組*三天/週這種練法嗎?
    其他部位一樣一周一次
    還是這種練法只適用於全身訓練?
    感激不盡
    ps此篇文章亦於鐵克健身網發表
    | 檢舉 | Posted by 轟隆隆 at 2008年4月21日 12:03

    轟隆隆>您可以依您的想法試試看並無不可,方法是自己找出來的;有成果記得分享一下。
    | 檢舉 | Posted by 千年 at 2008年5月13日 18:27
    千年大大你好
    實施六週訓練計畫
    是不是就不用使用A B兩種訓練法 只使用一種就好?
    目的都是打破肌肉對於訓練的適應性 但可以這樣做ㄇ?
    但在休息的7到12天可以自行加強比較落的部分ㄇ?
    | 檢舉 | Posted by 彈頭 at 2008年8月19日 12:40

    六週當中專心施行一種就好,注意漸進性超負荷的建議,也就是每兩周增加一次訓練重量,肌肉不會這麼快適應。

    休息時期專心休息,完全不要練,落後的部分是在施行訓練時期就應該特別關注。休息第一天時你可以拍個照片,直到第12天時再拍個照片,我想如果飲食方面攝取足夠的話,你應該會覺得很驚訝自己的進步!
    | 檢舉 | Posted by 千年 at 2008年9月6日 00:10
    I think this website has got very great written content material articles.
    | 檢舉 | Posted by Madeline at 2014年5月13日 12:45

    女生也適用嗎?
    | 檢舉 | Posted by Wu at 2016年4月24日 17:00