Hypertrophy-Specific Training (HST) is a not a specific routine, but a training idea. It’s been tested by many weightlifters.
What is HST?
HST stands for Hypertrophy Specific Training. It was invented by Bryan Haycock. Bryan has based HST on the latest scientific observations and experiments on how muscle grows(aka hyperthrophy)
In HST, the major difference from a normal workout routine is to train each bodypart 3 times per week. This is based on evidence that elevated protein synthesis stimulated by lifting weights returns to baseline in 48 hours, hence, it only makes sense to stimulate it again within 48hours to achieve the most muscle growth.
Basically you will be doing a fully body workout 3 times per week on alternate days(mon,wed,fri). On days where you are not training(Tue,thurs,sat,sun) , light cardio can be done
Please keep the total number of sets PER WEEK low(70-90sets), especially if you are just starting out on HST. This is to avoid overtraining.
HST is a 6 week program. During which you perform 15repetitions for all exercises in the first 2 weeks, followed by 2 weeks of 10reps, and 2 weeks of 5 reps.
After the last week of 5 reps, there is a 7-12 days mandatory period of rest. After that you start all over again with a new cycle. This period of rest is termed strategic deconditioning and it is necessary for the muscles to be deconditioned so as to allow for futher growth on your next HST cycle.
What is the best HST workout? Be specific and make sure to list exercises, reps, sets, etc.
The best HST workout can only be configured if you understand the principles and science of HST fully. For more information, i urge you to visit the official HST website at
http://www.hypertrophy-specific.com or check out bodybuilding.com's own store of HST articles.
Basically, a HST workout adheres to the principles of:
1. progressive load(using heavier weights after each 2 week cycle)
2. applying chronic stimuli(training every 2 day)
3. Low volume per exercise (HST suggests that you limit the number of sets per exercise per workout to 1 or 2. Instead of training the traditional way where we hit biceps with 6 sets of curls in one session and wait 7 days later to train biceps again, in HST we spread divide the 6 sets for biceps into 2 sets per session and hit biceps 3 times per week)
there are too many to list..but these are the basics.
I will go with the HST workout that i myself use when i first started on HST. This workout is lower on volume to prevent overtraining and it covers a full body workout. Taking afternoon naps and getting a good 9hours of sleep at night also helps if you find yourself feeling lethagic.
1st HST CYCLE (WEEK OF 15s):
Chest:
Incline DB press 2x15
Flat DB press: 1x15
Tris:
Seated Triceps extension 2x15
Bis:
Alternate Incline Dumbbell Curl(for outer head) 1x15
Standing DB curls(for mostly inner head) 1x15
Delts:
Military press (for front deltoids) 2x15
Side lateral raises (for side deltoids) 1x15
Abs:
Declined sit-ups 2x15
Back:
T-bar row 2x15
Pull ups 2x15
Deadlifts 1x15
Traps:
Smith machine shrugs(to better isolate the upper traps) 2x15
Calves:
Seated calve raise 2x15
Legs:
Squats 2x15
Stiff legged deadlift 2x10
You should always look at your body and realise what bodyparts are lagging and give those more focus.
For those who are asking 'where's the rear delts ?' , i hit those when i do the T bar row and it grows fine for me. However, if your rear delts is lagging, you could always add a reverse fly movement.
Initially, you might feel weird doing only 2 sets of a particular exercise(especially if you are one of those that do 3000sets on the bench press). But please leave your ego at the door, we are training for maximum muscle mass not ego mass, to do that we have to be CONSISTENT and SMART. yes, train SMART and as always.. use GOOD FORM!
Also, as you progress into your HST training and your body adapts to the workload, you could do more sets.
For example, I myself have thrown in an arsenal of incline db press at 60 degrees (to work hard to hit angles on upper chest) , dips for lower chest, and for those forearms fanatics you could throw in some forearms exercises too.
It is also possible to do more than 2 sets per exercise as you become more advanced. I like to do 3-4 sets sometimes, though i must stress that this is not compulsory.
I also like to mix the exercises up when i get bored, instead of doing db press i might use the bench press for a day or two.
Sometimes even on 'rest days', i might go to the gym and do sets with reps of ~20. My reason for doing this is to utilise lactic acid to help build muscle, and also to hit some type 1 muscle fibers..ok the real reason is i couldnt sit still at home
For pre workout: i drink a whey protein shake
For post workout : i drink a whey + bcaa + dextrose shake
Who would an HST workout appeal to?
A HST workout would appeal to anyone who is looking for more gains in muscle and some gains in strenght. HST is primarily not a strenght program, there are better options out there if your priority is on strenght and not hyperthropy.
Who wouldn’t an HST workout appeal to?
Err..anyone who loves being out of shape
BONUS QUESTION: Have you tried an HST program? If so, how well did it work? If not, do you think it’s a routine worth trying?
YES! i have been doing HST for around a year now. I have put on around 20pds of Lean muscle mass. I am a strong advocate of HST. I have tried mike mentzer's HIT, arthur jone's high volume training etc... personally i prefer scientific based training methods as compared to those borned out of imagination or observation
Give HST a TRY!
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