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Official Hypertrophy-Specific Training (HST) Thread

Oregonstrong

Oregonstrong

New Member
Training is one of the most important aspects of bodybuilding and it is especially important that we maximize our full muscle building potential at all times. There has been quite a bit of conversation lately on Hypertrophy-Specific Training and it was determined a thread dedicated solely to this training method is needed. Many members are using this style of training and others are just getting started or setting up their routines. This thread should help others that are just learning, give a chance for the HST vets to share their knowledge, ask questions about HST, and discuss advanced approaches to the training style.

Hypertrophy-Specific Training is a method of training developed by @Bryan Haycock that optimizes your training solely for muscle size. HST is designed on the based principles of mechanical load, frequent stimulus (based upon the principle that 36-48 hours after training is the optimal time for growth), progressive load, and strategic deconditioning to maximize muscle growth. A basic HST program is designed to be broken up into 3-4 two week blocks, training 3-6 times per week (depending upon your split). Two weeks at 15 reps, two weeks at 10 reps, two weeks at 5 reps, and possibly two weeks at 5 reps with negatives (other rep ranges can also be used). You use the principle of progressive load to continue to increase your mechanical load with each and every lift. Strategic deconditioning is said to be necessary when progress or growth stops and is simply taking a week off from training between cycles.

I am currently using HST in my second cycle and love it so far. One thing I have noticed is that I still have a lot to learn about this style of training. I have been doing quite a bit of research on the subject lately and I know that other members have as well. There are many members that are much more knowledgeable in this subject than I am so please contribute when/if you can. Use this thread to share all of your HST knowledge and ask any HST related questions.
 
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Here is the routine that I am currently using:

Full body split 3x per week (mon, wed, fri)
Right now I am in the 10's so I will lay that out

Back squats 2X10
SLDL 2X10
Dumbell Rows 2X10
Weighted Pull-ups 2X10
BB Bench Press 2x10
Weighted Dips 2X10
Seated Shoulder Press 2X10
Lateral Raises 1X10
Bent-over Rear Raises 1x10
Shrugs 2X30 (have been using 45 plates on this lift)
BB Curl 2X10
Close Grip Bench Press 2X10
Standing Calf Raises 2x10
Abs 2x15

Remember, I am still learning so it may not be perfect but please feel free to critique. I am in the process of designing what I feel is the perfect split for me and will post it up when it is finished.

From what I have been reading optimal rep range is 60 reps per muscle group for lower body and 30 reps per muscle group for upper body. So in my routine I already know I need more leg work and perhaps less upper body work.

The new split I am working on is an upper/lower split that will help me reach the optimal rep ranges. I am thinking of designing Upper A, Lower A, Upper B, Lower B, Upper A, Lower A, Repeat. 6X per week Mon- Sat working each muscle group 3 X per week.

Oregonstrong
 
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OK brothers, take a look at this routine and tell me what you think. 6x per week-upper, lower, upper, lower, upper, lower, rest, repeat. I think its the right amount of compound and isolation work and allows for the volume and frequency required for muscle hypertrophy. The higher sets are for the leg work.


Upper Lower # Sets/Reps

BB Bench Press Squat 2x15

Dips Leg Press 1-2x15

Rows Romanian Deadlift 2x15

Pull-ups/Pull-downs Leg Curl 1-2x15

OHP Standing Calf Raise 2x15

Lateral Raise Seated Calf Raise 1-2x15

Shrugs Abs 2x15

BB Curl 2x15

Close Grip Bench Press 2x15

Upper Lower # Sets/Reps

BB Bench Press Squat 2x10

Dips Leg Press 2-3x10

Rows Romanian Deadlift 2x10

Pull-ups/Pull-downs Leg Curl 2-3x10

OHP Standing Calf Raise 2x10

Lateral Raise Seated Calf Raise 2-3x10

Shrugs Abs 2-3x10

BB Curl 2-3x10

Close Grip Bench Press 2-3x10



Upper Lower # Set s/Reps

BB Bench Press Squat 2x5

Dips Leg Press 2-3x15

Rows Romanian Deadlift 2x5

Pull-ups/Pull-downs Leg Curl 2-3x15

OHP Standing Calf Raise 2x5

Lateral Raise Seated Calf Raise 2-3x15

Shrugs Abs 2-3x15

BB Curl 2-3x15

Close Grip Bench Press 2-3x15
 
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OK, going to try that again in a different format so that it is understandable. It looks much better in chart format. Basically when on the 15's volume will stay the same on all lifts, on the 10's and 5's volume will be higher on the less work required lifts to maintain volume and reach that optimal 30 sets for upper and 60 sets for lower range. Same format, 6x per week - upper, lower, upper, lower, upper, lower, rest, repeat.

Upper 15's, 10's, 5's

BB Bench press 2x15, 2x10, 2x5

Dips 2x15, 2x10, 2x15

Rows 2x15, 2x10, 2x5

Pullups 2x15, 2x10, 2x15

OHP 2x15, 2x10, 2x5

Lateral Raise 1x15, 2x10, 2X15

Shrugs 2x15, 2x15, 2x15

BB Curl 2x15, 2x15, 2x15

Close Grip Bench Press 2x15, 2x15, 2x15

Lower 15's, 10's, 5's

Squat 2x15, 2x10, 2x5

Leg Press/Leg Extensions 2x15, 3x15, 3x15

Romanian Deadlift 2x15, 2x10, 2x5

Lying Leg Curls 2x15, 3x15, 3x15

Standing Calf Raise 2x15, 2x10, 2x5

Seated Calf Raise 2x15, 3x15, 3x15

Abs 2x15, 2x15, 2x15
 
A few helpful hints on AAS and HST I thought were interesting. This was written by Bryan Haycock and copied from thinkmuscle FAQ forum.


1) About SD while on a cycle: SD isn't necessary while "on" a cycle. If you are doing 10 weeks, your weights should stay heavy or be slightly increasing the entire cycle. Then, you shouldn't do SD until AFTER your natural test is back up to at least normal. This is very important. As long as test levels are low, you must continue to train uninterrupted.

2) Increased volume during a cycle: Yes, there is nothing "bad" about high volume. In fact, it is good if your exercise tolerance is high. When on increased androgens your exercise tolerence is higher, and you can train with higher volume, thereby increasing the time that the muscle is actually loaded, without risking overtraining (within reason).

3) Skip the SD and 15s. As long as you are injury free, you should train with heavier weights. There is no benefit to cycle the weight down while you are "on". The only benefit from cycling weight loads down is to increase the muscles sensitivity to being loaded, and to heal injuries. While androgens are high, the muscle remains sensitive to consistant/constant loading much much longer. If you are injury free, there's no need to stop to heal.

Now, if you were going to embark on a cycle lasting several "years" in order to begin competing at a high level, you would want to cycle weights and do some SD in typical HST fashion. When going on a cycle lasting for years, you would pretty much train as if you were natural, accept for taking advantage of increased work capacity and recovery ability. However, you would still benefit from the HST-type cycling of weight loads and SD, its just that the time frame for this cycling would be stretched out considerably.

Guys Like Millard and Boris (click the HST tab above) have adjusted there training pretty much as I suggested above. They will start with 15s or 12s, and increase the weight each workout until they either hit their 5s, or stop because the weight is not safe to use anymore.

Both Millard and Boris, independant from one another, found that they needed to stop increasing the weight beyond their 8 rep max for safety.

They don't do SD, unless they go off completely for an extended period, and if they don't go "off" they only drop the weight back down to 15s if they get a strain injury or sore joints (elbows are very susceptible). The 15s seem to really work well for getting rid of tendon pain.

Of course, the diet is paramount. Continued progress requires sufficient calories and protein.

For those of you who don't know Millard, he is one LARGE man. He is a mean 260 off season. Hopefully he will show some pics soon so people can get over the notion that "nobody big uses HST".

Millard made a very good comment about the lower reps that was also said by Boris Kleine (monster from Germany). That is, that HST seems to induce quite significant increases in strength all by itself, but when the hormonal mileu is optimized, strength goes through the roof. You have to be careful using such high poundages (600 deadlift, 572 incline bench is just plain heavy! ) These guys are getting so strong using HST style routines they have to hold back for safety. This in no way means that HST is not the best way to train, quite to oposite. But, safety is safety, and everyone has to use their head in the gym.

HST is about principles, not blind adherence to somebody's predetermined workout. Anybody can use these proven principles to start growing again...no matter what their current level of development.

A few helpful pointers from Bryan

Focusing on volume would be better than on frequency. Androgens don't accelerate the rate at which a cell repairs itself or builds proteins. Androgens enhance the magnitude of the response....make sense?

I think you will experience better results doing more sets per workout, rather than doing more workouts, as long as you are using a ~48 hour frequency. Take your days off to focus on getting an appropriate amount of protein and good carbs.

The exception: When the weight loads get light enough (especially 1st week of 15) doing higher frequency is recommended while leaving the volume (~2 sets/exercise) pretty much the same. This is because there is less damage/inflammation caused by the lighter weights. 15s cause more of an "acute" anabolic effect (amino acid uptake, PGs, ribosomes, etc) without activating significant satellite cell activity.
 
About to finish the 15's. It's gettin tough lol. I think I like this setup though. When I go natty I think ima do this:
3 times a week
Dips x3
Incline DB press x3

Back squat x3
Stiff leg DB dead x3

Pull down x3
Mts row X3

15's,10's,5's, negs/3rm/statics w/e.
Nice and simple tho. Natty is when I'll really see if it's a good program for growth
 
This is a topic that I've been looking into a lot lately. There is some real insight here. Your routine looks awesome and you should see great results! What kind of diet are you running alongside this program? How many calories? Thanks.
 
@Kubrick-were you referring to my routine or hotdog's?

My diet is very strong IMO. Coming off a cut so slowly bumping up carbs. At about 2500-2600 cals at the moment. Sitting right at 165 lbs. right now. If you go to the thread "What does your diet consist of?" I have it all laid out. Basically no added dietary fat, carbs in morning and around workouts, protein 320-330 grams everyday. Foods consist of whites, oats, chicken, steak, fish, whey, broccoli, dextrose and waxy maize. 6 wholee food meals a day + 2 shakes and intra workout.
 
Oregonstrong said:
@Kubrick-were you referring to my routine or hotdog's?

My diet is very strong IMO. Coming off a cut so slowly bumping up carbs. At about 2500-2600 cals at the moment. Sitting right at 165 lbs. right now. If you go to the thread "What does your diet consist of?" I have it all laid out. Basically no added dietary fat, carbs in morning and around workouts, protein 320-330 grams everyday. Foods consist of whites, oats, chicken, steak, fish, whey, broccoli, dextrose and waxy maize. 6 wholee food meals a day + 2 shakes and intra workout.
Click to expand...

I was talking about your routine. I checked out the thread with your diet laid out. Looks awesome!
 
I'm going to give HST a try eventually. I feel I respond better to lower volume routines with increased frequency or complete failure routines. Doggcrap, Myoreps, HIT Yates style all worked great for me. I think this will be the best of all of them.

The typical bodybuilder splits never really worked well for me.
 
Blacken said:
I'm going to give HST a try eventually. I feel I respond better to lower volume routines with increased frequency or complete failure routines. Doggcrap, Myoreps, HIT Yates style all worked great for me. I think this will be the best of all of them.

The typical bodybuilder splits never really worked well for me.
Click to expand...
Same here Blacken. I dont grow well training each body part only 1 x per week. I think it has to do with genetics. Most pro BB use that approach but most pros also have elite genetics. I do not have great genetics and have found training each body part 2-3 x per week works best for me. Push/pull/leg routine hitting each body part 2 x per week has worked well for me in the past and may try to incorporate that with the HST principles in the future.
 
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