Home Fitness Tips Build Muscle Mass With These Basic Hypertrophy Specific Training Exercises

Build Muscle Mass With These Basic Hypertrophy Specific Training Exercises

by Steve Theunissen
hypertrophy workout plan

You may have heard the term “hypertrophy” tossed around in the world of bodybuilding and weight training. But what does it mean? Well, simply put, hypertrophy is the gain of physical size by increasing the size of a particular muscle. So, when we say hypertrophy specific training, we are talking about training which focuses on building muscle strength through the use of extremely heavy weights, usually above 100 pounds. This article will talk about some of the most popular exercises used in this kind of training.

A hypertrophy workout plan is the best way to build muscle and build more muscle. If you want to get big and muscular then this article will tell you how to do it. This article is going to concentrate on two types of hypertrophy, namely primary hypertrophy and secondary hypertrophy. If you are a beginner I recommend concentrating on one of these first. [1]

A hypertrophy workout plan is designed around a fixed set of criteria, these are the intensity, frequency and repetition. You must ensure that you are giving your body the exact food it requires to grow in size. When I say foods I mean food containing calories. It is also important that your diet gives your body what it needs for protein and carbohydrates. [2]

In order to trigger hypertrophy you need to train hard, eat often and give your body the nutrients it needs. If you do all these things then you will begin to see positive results. The best way to increase muscle size is to force your muscles to adapt by making them grow. They have to grow in order to get bigger.

What Is HST Training?

How does the HSST differ from the General Health Examination (GHCE)? Well, the only difference is that the first one is a shortened version of the second exam. Both are designed to be an indicator of a person’s general health status. The exam measures three primary areas: physical performance, mental function, and gait speed and flexibility. The exam also measures organs like the liver, kidneys, pancreas and heart. [3]

The General Health Examination (GHCE) is conducted by various medical associations around the world including the American College of Sports Medicine, American Heart Association and the American Nurses Association. It is conducted annually to measure your potentiality to do a particular medical task. A person wishing to take the exam must be at least eighteen years old, currently in school, and holding a high school diploma or GED. For persons who passed the initial exam but would like to take the second one, they should contact their local medical board. If you wish to register for the examination, the first step is to visit your local medical board.

If you are new to weight training then I would suggest concentrating on a lower amount of reps per set. As your muscles get use to a higher number of reps they will be better able to cope with the stress and get stronger. You should however always avoid overtraining at this stage because it can damage your muscles. An effective hypertrophy workout plan, therefore, includes plenty of low rep workouts with heavy weights to force your muscles to grow. [4]

The biggest secret to getting bigger is by increasing your strength. Of course, this is very difficult to do if you are a skinny guy with no strength in your legs. However, if you follow an effective weight lifting program and put enough effort in you will soon notice a positive difference in your strength. Keep a close eye on your nutrition as well, eat plenty of lean protein and plenty of complex carbohydrates to provide your body with all the energy it needs to recover.

hypertrophy specific training

The Most Popular Exercises Used in Hypertrophy Specific Training

The squat is probably one of the oldest and most frequently used exercises by bodybuilders, and for good reason. It is a very effective exercise for building up mass, particularly if you choose the right exercises and do them correctly. The main problem is that many bodybuilders seem to misuse the squat, either performing the exercise improperly or going overboard and causing themselves a lot of physical injuries.

Too many times, bodybuilders look at the squat as a “one-size-fits-all” exercise, and this is definitely not the case. It is an excellent exercise for building up a wide variety of muscles in your legs, but it is just that – an exercise. In other words, it’s good for training your legs, but it won’t build you up into a big strong boy. What many people don’t know is that there are many different variations of the squat, and they can all be used effectively for increasing muscle mass. Some can even be used for resistance training (for example, the incline squat).

The Most Common Mistakes About Hypertrophy Workout Plan

Another common mistake that many amateur bodybuilders make is doing squats on an empty bench. In many cases, the barbell will come of the floor because it hasn’t been supported properly, and as a result, it will be left-leaning against the front of your legs. This can lead to serious injuries, and in some cases, the knee may even give out from under the weight! That’s why I strongly recommend that you never do squats on an empty bench, or at least use a weight bench that supports the bar properly.

Here’s a secret about hypertrophy specific training. Many people make the mistake of trying to train many muscles at once. This is the recipe for disaster. You will most likely end up with a massive cluster of sore muscles, and the chances of them coming back even stronger than before are slim to none. Instead, focus on one at a time, and you will see gains in size and strength far quicker than if you try to spread your work out.

It is also important to understand hypertrophy in its true light. While the actual development of muscles can take many months, the actual workout itself will only last about thirty seconds to sixty seconds. During this time, you will be employing a series of short-term muscle movements that target a single muscle group. This is a far cry from the “stop and go” style of training that is so often portrayed in the media.

hst training


The reason why this method is more effective is because it forces you to work out your muscles for a sustained period of time. Whereas the more traditional forms of training will force you to perform short burst workouts, these exercises will actually force your body to work for prolonged periods of time before going back to your main set of exercises. This is because you are always changing up your workouts. You don’t follow a steady state for six weeks.

There are many benefits of hypertrophy specific training. One of the greatest bonuses is the fact that you will actually see results from doing very little effort. Due to the way that your body adapts to the training, you will not see gains in muscle size immediately. But as long as you are keeping the right balance between training intensity and recovery, you should see fantastic results in no time at all.

Final Thoughts

Your diet will also play a major role in how big you get. It is not as important how much you weigh now, but what your body needs to keep going. Eat plenty of protein, but make sure that it is high-quality protein such as casein or whey, as these are excellent sources of protein that are full of amino acids essential for repairing and building new cells. You also need to drink lots of water and avoid salty and fatty snacks, because these will make you hungrier and less likely to be able to recover adequately between training sessions.

It is important to vary your routine and make it as challenging as possible. Start slow at first by working up to ten repetitions for the first ten times you do a hypertrophy workout. This means working hard for one minute and then easing back for the next. Over time you will build up to performing more difficult repetitions.

Another good method to set yourself goals is to create a training program. A training program should include not only heavy weights, but also lighter ones. Be careful not to work yourself too hard, and make sure that you take your time and not rush through your workout. After a couple of months you should be ready to increase the weights you use, but never too much. Also, be careful not to overtrain yourself; your muscles need time to recover and to grow. A successful hypertrophy workout should be a combination of proper nutrition and a well-designed training program.

Disclaimer: This article is written for general informational purposes ONLY and does not address individual circumstances. The WorkoutPlan doesn’t substitute any professional advice or help, you should always consult with your doctor.


  1. https://pubmed.ncbi.nlm.nih.gov/20294549/
  2. https://www.livescience.com/51976-carbohydrates.html
  3. https://www.healthline.com/health/physical-examination
  4. https://www.mensjournal.com/health-fitness/rep-range-builds-most-muscle/

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