Hypertrophy-specific.com - Hypertrophy-Specific Training Program!

[webmaster]

Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. These principles were then organized into a method of mechanically loading the muscle to induce hypertrophy. Try this program to gain 10lbs in 12- weeks!

http://www.bodybuilding.com/fun/hst1.htm

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Another group of people wants to create a training myth after H.I.T. Only beginners like this way of training http://www.bodybuilding.com/fun/hst1b.htm and think it may works. Of course, if you have experience in bodybuilding and you are big, you won't believe in it. Just let it mislead the rookies.

[alpha]

Originally posted by HyperLiar
Another group of people wants to create a training myth after H.I.T. Only beginners like this way of training http://www.bodybuilding.com/fun/hst1b.htm and think it may works. Of course, if you have experience in bodybuilding and you are big, you won't believe in it. Just let it mislead the rookies.

You obviously havent been to the HST site. This type of training has worked for several ppl. It also has a very solid scientific backing. I think the article was good but it hasnt really explained HST very throughly. I've been using split routines for over 2 years and my gains have come to an absolute stop. I gonna give HST a try. It sounds rational.

Originally posted by alpha
You obviously havent been to the HST site. This type of training has worked for several ppl. It also has a very solid scientific backing. I think the article was good but it hasnt really explained HST very throughly. I've been using split routines for over 2 years and my gains have come to an absolute stop. I gonna give HST a try. It sounds rational.

That's B..

[Nollej]

Originally posted by HyperLiar
That's B..

Hey HP, you are obviously a moron since Boris Klein uses HST and is not a newbie. He's the german national champion. IMO he should be competing in International contests.

HST is in no way related to HIT so never relate it. There is no failure. You do regular amounts of sets all together when looking at the week, not low amounts of sets. The frequency is in no way like HIT. The progressive resistance characteristics are in NO way like HIT.

It is based on studies unlike ALL the routines around.

The frequency method is sound. Id like you to refute any of the method backed by studies!

I have used HST NOT as a newbie, being 215 lbs at the time and made great muscle gains. I am now 230lbs and natural, and wish to do another HST cycle. My experiences are that it kept me very lean, and hypertrophy was great. Strength gains were good in some areas but not like Westside powerlifting training.

[Ibanez]

Originally posted by HyperLiar
Another group of people wants to create a training myth after H.I.T. Only beginners like this way of training http://www.bodybuilding.com/fun/hst1b.htm and think it may works. Of course, if you have experience in bodybuilding and you are big, you won't believe in it. Just let it mislead the rookies.

That's a pretty ignorant statment right there. If you even read the HST site www.hsnhst.com you would see it's based on how muscles grow. There is science behind. Read it.

I recommend HST. It's a good program.

[V taper wannabe]

There will be more and more MAGIC* training programs, as long as there are rookies and they buy products from these businessmen.

Wanna be rich? Create your own myths, make a relevant product, and remember to sign up with some famous bodybuilders. Done.

*What is the meant by "Magic"? Get better result with LESS effort, as opposed to the conventional belief of "the harder and longer you work, the more you gain". Rookies are always lazt and greedy.

(I'm not saying people who speak for the magic theories must be rookies. They can be the employees of those businessmen. Who knows? )

[Nollej]

Originally posted by V taper wannabe
There will be more and more MAGIC* training programs, as long as there are rookies and they buy products from these businessmen.

Wanna be rich? Create your own myths, make a relevant product, and remember to sign up with some famous bodybuilders. Done.

*What is the meant by "Magic"? Get better result with LESS effort, as opposed to the conventional belief of "the harder and longer you work, the more you gain". Rookies are always lazt and greedy.

(I'm not saying people who speak for the magic theories must be rookies. They can be the employees of those businessmen. Who knows? )

Are you speaking about HST? Because it is not based around myths. If you had half a brain you would look at the references to studies posted below it.

[Ricky]

At least be open minded enough to check it out. I haven't heard of this before, but I'll read it.

We need a bozo filter like some boards have to get the negative whining pussies off of here!

[Fudog1138]

I've tried this type of routine before. I went down to two days a week as opposed to three. I've never put on more muscle than I did following it, nor have I found a more boring workout. It was fun at first, but after a few weeks it gets old. I think I stuck with it for around 8-10 weeks. Now I just do compounds with a little fluff on the side. After the summer I may pick it up again for a few months.
From a diet perspective and speaking from my experience with it, 3,000 k was not enough to support the 3x per week. Dropping the frequency to 2x worked just fine.

Weight at the time was 205 at 74 inches (10-12 bf)

Can't hurt to give it an honest try. Who knows it may work for you. Or you may have found something that didn't. You still learn.

[str8flexed]

when done correctly... and HST routine is pretty effective. However I don't agree with progressively increasing the load as they recommend.. bit it's still a darn good routine.
Peace

[Fudog1138]

Originally posted by str8flexed
when done correctly... and HST routine is pretty effective. However I don't agree with progressively increasing the load as they recommend.. bit it's still a darn good routine.
Peace

Good point. If I remeber right I had a hard time with that as well. I think I used Tai Chi slow reps some days then explosive methods as opposed to progressive load in hopes to stimulate as much fiber as possible.

[loverman]

Originally posted by str8flexed
when done correctly... and HST routine is pretty effective. However I don't agree with progressively increasing the load as they recommend.. bit it's still a darn good routine.
Peace

can you explain why you disagree with progressively increasing load? How does a good mod version of HST look like?

[Relyt]

Hyperliar.. I agree with the split routine thing I have been working myself into the ground with it and my gains have stopped as well. I however am not sure about progressive overloading; somedays your mentalilty will restrict you from always going up. But there is no easy program, no quick way, all training when done is benificial when taken in scale with diet and rest. I haven't tried it yet but I personally am looking forward to it. Except I think I am going to train 4 times a weak making it upper body and lower body days (lol almost split I guess)

[Magnus]

Hi All,

I'm fairly new to body building but I was curious about this HST method. From a nutrional standpoint wouldn't you benefit more from working a split routine where you focus on one or two muscle groups a day as opposed to every muscle group?

That is the majority of your protein and supplement intake will be available to the days focused muscle group rather than having to be distributed amongst all muscle groups?

As I stated I'm new to this sport and as such my knowledge is limited. Hence this is a question not a comment.

Thanks.

[Relyt]

Magnus... I'm not really a body builder but a common lifter who has accumulated as much knowledge as possible and my advice on the HST program if you are considering it is to combine it with split and work upper body and lower body on seperate days.

EX: Monday - Chest, Shoulders, Tri's, and Abs

Tuesday - Back, Legs, Bi's, and Calves

Wednesday - off

Thursday - repeat

And take the weekend off that way you are getting adequate rest and you get to work each muscle twice a weak alowing the minumum 48 hours rest between workouts (per muscle) and the weekends are yours.

[Gethuge]

You could do that, however you will have to adjust the loading scheme. If you use the scheme as posted you will have extended your cycle in each rep range up to three weeks instead of two probably making the routine a little less effective. You could on the other hand not cycle down so low at the beginning of each rep range microcycle and keep the individual cycles down to three weeks.

In case that didn't make sense consider that in the origional routine you would have been training each muscle group three times per week but in the modified version posted you would only be hitting each muscle twice per week therefore the progression would have to be altered some.

[Relyt]

Don't you think working certain parts of the body together such as bench and military to develop upper body will get you a better workout instead of doing a whole workout and being too exhausted to finish at the end.?

[Gethuge]

Originally posted by Relyt
Don't you think working certain parts of the body together such as bench and military to develop upper body will get you a better workout instead of doing a whole workout and being too exhausted to finish at the end.?

In general yes I would certainly aggree. I'm not saying that your idea of splitting up the program is bad, quite the contrary actually. I'm just stating that the progression scheme as outlined in the HST program will have to be altered a little to accomidate the altered program.

Great idea, just making a suggestion to help make it perhaps an even better one.

[Ricky]

What about doing this as a full body work out, 2 or 3 times a week?

[Fudog1138]

Originally posted by Ricky
What about doing this as a full body work out, 2 or 3 times a week?

I did it twice a week with a few modifications. I think that one of the things contributing to my inability to do it three times was Squats and SLDL all in the same workout. Add that to progressive resistence and lower calories and it's a potential for failure.
I felt that Squats needed to be there as well as direct ham/glute work. What better than SLDL. So I modified it to a 2x per week and was able to keep up. As I said above it was the best overall muscle builder that I've ever done, it just got old real fast.

If you were to try it 3x per week then I would eliminate SLDL and substitue 1 leg curls or regular curls. Otherwise the strain on the lower back (and body in general) could lead to overtaxing your nerves and eventually overtraining.

is this gain 25 in 21 days effective? anyone tried it yet? im a rookie pls advise me

[Gethuge]

Originally posted by pogi
is this gain 25 in 21 days effective? anyone tried it yet? im a rookie pls advise me

Though I haven't tried the program i would seriously doubt it. 25 lbs is a good 6 month to a year for the vast majority....let alone do it in less than a month.

[BlackAvenger]

So you give a muscle 10 weeks to recover!?

[Gethuge]

Originally posted by BlackAvenger
So you give a muscle 10 weeks to recover!?

Umm....think you may have to clarify what you mean there bro. HST still includes maximum lifts but trades intensity (temporarily) in favour of higher frequency and constantly increasing load.

I have read about HSt but not tried it out.
Reading about the facts that the founder uses to construct the workout guidelines I agree with him. If all what he says about muscle hypertrophy is true then the workouts he suggest should be very good.
The logic cannot be disputed.
So if you think HST is fake and not what it claims to be. Then you arent really saying Bryan Hancock is wrong, but rather the research that he sbases his HST concept on.

From what I know HST could work. And I will try it out of curiosity. At worst I lose a month or two with less then optimum gains. But I can take that for the sake of being the wiser.

[Cp bball3]

i did a 6 week cycle of HST and gained 1/2 inch of muscle on my arm, and i wasnt even bulking...at first i doubted the system, now i have adopted it into my religion..

[Nick666]

I'm pretty sure that one day everyone will train with HST..

Originally Posted by Cp bball3

i did a 6 week cycle of HST and gained 1/2 inch of muscle on my arm, and i wasnt even bulking...at first i doubted the system, now i have adopted it into my religion..

I am 13 5/4 132 my arms 25 chest 25 legs 19 back 15 shoulders 10 neck 9 I build all muscles every day i bench 300 is that good

Well I am confused here, but I do exersize. If that's what it is about. I can stretch my arms far, do neck twists, and etc.