I found a pretty good article that is based on studies that talks about a great deal of the HST principles as well as the issue of hormonal terrain. While the specifics of what this author is espousing may be somewhat different than HST , the underlying points are related.
Likewise he is relfecting a good deal of what Ive written in this thread.
This is edited to be germane to the subjectat hand.
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Igniting the Muscle Building and Fat Burning Stimulus
As stated, it is the type of program utilized that ultimately dictates the corresponding hormonal response. Both muscle and fatty tissue adapt to the fluctuating concentration of circulating hormones. In the case of a muscle fiber, it must be broken down systematically through resistance training. The fiber, in turn, responds with an increase in the synthesis of new contractile proteins that result in the fiber becoming larger and stronger. This growth response is the result of the presence of potent anabolic (muscle-building) hormones whose function is to promote protein synthesis. As more fibers are involved, a greater hormonal response is necessary, and thus greater changes in whole muscle are possible (1).
Related to this concept is the motor unit, defined as a motor neuron and all the muscle fibers that it innervates. To involve the greatest number of muscle fibers, the largest motor units must be stimulated. Upon excitation of these motor units, numerous signals are sent from the brain to various endocrine (hormone-producing) glands (1). As the number of activated muscle fibers increases, a multitude of responses occurs which prime the muscle for the acceptance of the anabolic hormones that result in muscle growth and strength (1). Recruiting these large motor units demands utilization of heavy resistance training with exercises involving multiple muscle groups. This means applying exercises such as the squat, deadlift, bench press, and shoulder press into the routines of those seeking improved muscular development.
Gaining appreciable muscle mass is a constant internal struggle between protein synthesis and protein degradation. Influencing the conflict are numerous external factors, such as recuperation, intensity of training, diet, and genetics. These elements also have an astounding effect on the hormonal environment. The specific hormones involved can be grouped into anabolic and catabolic (growth inhibiting) categories. The objective of exercise is to apply the precise stimulus to induce an anabolic response. However, if the stress is too great, the catabolic hormones will supersede their anabolic counterparts and overtraining will invariably result. To avoid this, strict attention must be paid to appropriate recuperation and diet. Furthermore, intermittent layoffs and periods of decreased training intensity are necessary to augment future muscle hypertrophy, since the hormonal response is increased after these intervals.
Although fat burning is a welcome by-product of larger muscles, there also exist hormones (some that are also anabolic) that dramatically slash body fat percentages and midsections alike. Their release is correspondingly spawned through strenuous activity and specific training protocols. For instance, intense running or a decreased rest interval between sets of weight training has proven to be very effective at maximally stimulating fat-burning hormones. Remarkably, an advantage it has over muscle building is the fact that as training experience increases, the propensity for lipolysis is additionally enhanced (3, 4, 13, 16).
The Hormonal Contestants
Well practiced in the art of muscular growth is testosterone. A remarkably potent hormone, it directly increases protein synthesis and exhibits an intimate relationship with the nervous system. It is testosterone that is activated by exercises involving large motor unit stimulation that result in increased structural changes within muscle (11). In short, testosterone spurs extraordinary muscular growth and strength. In addition to its vaunted effects on protein synthesis, it may also indirectly stimulate the release of another anabolic substance, growth hormone.
Growth Hormone (GH), as its name implies, is another powerful stimulant of anabolism that also sprinkles in a few favorable twists. Not only does it promote muscular growth, but it is also involved in increasing lipolysis, lowering blood pressure, and improving the immune system. Though not fully understood, many of its actions also involve the excitation of a third set of anabolic hormones, the insulin-like growth factors (IGFs). Stimulating the release of IGFs increases the availability of amino acids for protein synthesis and results in greater tissue repair and growth (1). As was the case with testosterone, it appears that the recruitment of large motor units is necessary for GH to exert its anabolic and lipolytic effects (17).
The catecholamines are an interesting group of hormones. Among their vast array of effects are an increased use of fat for energy, increased contraction rate and force production of muscle, and an augmentation of other hormones such as testosterone and the IGFs. The catecholamines, mainly epinephrine and norepinephrine, may also inhibit the release of insulin, a hormone that pushes free fatty acids back into fat cells (13). Through this inhibition and their influence on the liver to cause adipose tissue lipolysis, the catecholamines make stripping a much less embarrassing proposition.
Unfortunately, a continual rise in anabolic hormones triggers counteractive mechanisms to maintain the body's present state. This drawback is effectively accomplished by the representative catabolic hormone, cortisol. Though it may increase the mobilization of free fatty acids, this effect is largely overshadowed by its protein breakdown activity. With cortisol, which is released under physical and emotional stress, amino acids are burned for energy instead of utilized for growth. This increases the likelihood of muscular atrophy in the face of strenuous exercise, which for some is a free ticket to insanity. In the long term, excessively high cortisol levels can even diminish physical health.
Unleashing the Hormonal Arsenal
It is never too late to take advantage of the benefits of the preceding hormones. With effort comes progress, and with progress comes motivation. Initiating an exercise program and adhering to it are very difficult without proper planning and goals, but it soon becomes instinctive as obstacles are surmounted and character is elevated. With adequate knowledge of how hormonal monopoly is achieved, the keys to the internal framework are revealed and mastery is gained.
Since muscle growth is a primary objective, taking command of testosterone and GH is mandatory. In the gym, this translates to using large muscle group exercises, heavy resistance, short rest intervals, and moderate to high volume. It is very rare to see this combination of factors employed consistently by most weight trainers. Why? Because it's often excruciating and requires a mind bent on pillage! Leg extensions and concentration curls have their place, but nothing will stimulate shocking whole-body reconstruction like squats and deadlifts. Remember, with large motor unit stimulation and exhaustion comes an unparalleled release in anabolic hormones.
The next factor to consider is the amount of weight lifted, including the number of repetitions performed. For optimal testosterone release, a resistance that is 85-95% of a one-rep maximum should be utilized (1). For instance, 90% of a 200 lbs. maximum bench press is 180 lbs., and this weight would allow approximately five repetitions, an ideal range. To further augment testosterone release, a one to three minute rest interval between sets is necessary (1). The release of growth hormone closely parallels that of testosterone; however, higher repetitions are optimal, along with short rest periods. The most prolific regimen for GH release appears to be a ten rep maximum approach with one minute rest intervals, which can increase production 20-40 times above baseline levels (1, 13). One research study displayed an even greater increase from a set of 25-rep squats (9). These fluctuations in optimal hormone release conveniently point to the necessity of training variability.
Variety in training may be one of the most important but overlooked concepts in all of exercise. Given the body's tremendous ability to adapt to physical stress, continual variation between individual workouts is imperative. For instance, the differences in the optimal release of testosterone and GH provide an excellent basis for modifications between training sessions. Applying a 5/1 (five rep max, one minute rest) approach for one workout and a 10/1 approach on another prevents plateauing and boredom; it also more efficiently allows for progressive increases in resistance to be maintained between workouts. Also, a 5/1 approach may be optimal for maximum testosterone release, but it may require a decrease in the amount of resistance used on subsequent sets. In this case, a 5/3 protocol adds the spice of variety. Other profitable tips for avoiding the humdrum of training include periodically changing exercises, the speed at which repetitions are performed, and hand/foot placement.
A final factor influencing muscle gain, which can also be manipulated for variety, is the volume of training. This most readily refers to the amount of sets to be performed in a given workout, as well as the amount of recuperation permitted between training sessions. These conditions appear to be largely influenced by individual variation. As a general rule, however, weight training sessions should be limited to approximately 45 minutes. This is due to the fact that the anabolic/catabolic hormonal ratio begins to tip in favor of cortisol at this time. With this in mind, the amount of sets to be performed should be dictated by the chosen rest interval. For example, a one minute rest interval will allow the performance of numerous sets, while a three minute interval will permit using greater resistance.
Generally, however, larger muscle groups (i.e., legs, back, chest) require a greater number of sets than smaller groups (i.e., biceps, triceps). Given this notion, larger muscle groups should comprise 60-75% of the total work sets. For example, if a high intensity workout (5 rep max, 3 minute rest, 45 minutes total) consists of 14 total sets (not including warmup), the large muscle groups would account for approximately 8-10 sets, while the smaller groups would take 4-6 sets.
Determining the number of days between workouts of the same body part is subject to tremendous variation. Some thrive on training five to six times weekly, while others can withstand only two or three. The factors influencing this variable of training volume are innumerable, but the most important ones appear to be training experience, intensity of training, diet, and the exercises employed. Beginners will experience a great degree of delayed onset muscle soreness when initiating a weight-training program and hence will require more rest. Additionally, more recovery is required after sessions of high intensity training. High intensity, in this case, refers to training to muscular failure with near maximal poundages. When choosing exercises, also bear in mind that larger muscles require more recuperation. Thus when training with movements that recruit a great number of muscle fibers (i.e. squats and deadlifts), more rest is necessary.
References:
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