Hypertrophy-Specific Training (HST)

  • Posted by a hidden member.
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    Jan 24, 2010 4:45 AM GMT
    hey guys, just started this program i was wondering if anyone else has tried it and what are your opinions on it? have you had a particular routine work great for you? what was your plan like?


  • trl_

    Posts: 994

    Jan 25, 2010 4:21 AM GMT
    I just heard about this literally 10min ago and I'm motivated to start this too.

    The website seems to be in a different language that a newbie like me can't understand though so any lay man's explanation of it would be helpful. I won't hijack your thread though so if anyone would like to offer me some advice on starting it,please private message me.

    After all of it though, I am a true nerd, so this very scientific approach to the gym appeals to me. icon_cool.gif
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    Jan 25, 2010 4:48 AM GMT
    Just do multiple sets (4+) and high reps to failure. Won't work if you aren't eating enough, though.

    You'll notice the example workout the site (http://www.hypertrophy-specific.com/) is showing isn't much different from any other workout. If you take all the reps and add 5, you'll see better results overall.

    The methodology I recommend exploits sarcoplasmic hypertrophy (see here). Your muscle growth is limited by three things: myostatin, calories, and muscle casing. Sarcoplasmic hypertrophy occurs when you force a lot of fluid into the muscle by executing numerous repetitions--getting what's known as "the pump", and eating a high-calorie diet. The extra fluid forced into the muscle causes the muscle casing to stretch, allowing for more room for the muscle to grow. By eating like a freakin' pig, you're able to take advantage of the extra room.

    I've used this training methodology for over two years now and I'm still making killer gains.
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    Jan 25, 2010 4:58 AM GMT
    I've done it most of the last 5 years with mainly good results, and I've written a lot about it here.

    The website is a mess. I have a much clearer PDF manual about it. Just write me with your email if you want me to send it to you.
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    Jan 25, 2010 5:10 AM GMT
    FlexYou'll notice the example workout the site (http://www.hypertrophy-specific.com/) is showing isn't much different from any other workout. If you take all the reps and add 5, you'll see better results overall.


    I disagree (if I understand you correctly). Most workouts want you to work to failure. HST intentionally avoids failure except on your final workout of each two-week "mini-cycle." It asks you to establish your maximums on sets of 15/10/5 reps. You work up to the maximum.

    The idea is that hypertrophy results principally from progressive increase of weights, not trying to exceed the previous workout's failure weight.

    Of course, if you're using chemical assists, this doesn't matter so much and the workout you're advocating would be especially effective since the drugs greatly enhance water retention in the muscles, don't they?

    Also, I think HST is especially good if strained ligaments are an issue. The first mini-cycle is about preparing the joints for heavier lifting. I did 5x5 and the so-called Dog Crap (DC) training for several years with excellent results but with significant damage to my aging connective tissue.
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    Jan 25, 2010 6:10 AM GMT
    fizzle saidI just heard about this literally 10min ago and I'm motivated to start this too.

    The website seems to be in a different language that a newbie like me can't understand though so any lay man's explanation of it would be helpful. I won't hijack your thread though so if anyone would like to offer me some advice on starting it,please private message me.

    After all of it though, I am a true nerd, so this very scientific approach to the gym appeals to me. icon_cool.gif



    you're welcome icon_smile.gifhttp://www.bodybuilding.com/fun/bbinfo.php?page=HSTPrograms