Bryan Haycock, author and founder of the Hypertrophy-Specific Training (HST) method and Hypertrophy-Specific Nutrition (HSN), began lifting weights in By Bryan Haycock, Editor-in-Chief. Discuss this article in the HST Forum. This is a workout that I designed after years of studying hypertrophy-specific research. Bryan Haycock’s interview with T-mag, informative, basic summary of HST. Part 1. Mr. Hypertrophy. An Interview with Bryan Haycock by Chris Shugart.

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Hypertrophy Specific Training (HST) – MUSQLE

Question of Strength 50 by Christian Thibaudeau Today How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt. Some lifters call this resting period as recovery phase. Mostly compound exercises squats, dead lift, bench press, military press and only 2 sets for each exercise. Warm up very well before beginning the workout.

Principles of Hypertrophy Specific Training. Still, I wasn’t able to achieve the level of muscularity I saw so prominently displayed in the magazines. Great article with real world experiences!

The downside traditional workout programs is that you are taking a 1 week recovery rest period after hitting an isolated muscle part. But the problem is they are not effective. Thank you for sharing it with us. Before beginning hypertrophy-specific training you should find your 15 rep max, 10 rep max, and 5 rep max for each exercise.

HST Training Program

Compound Excercises HST should also include compound exercises to maximise the effects of the load on muscles. I maintained as much consistency in the basic lifts as possible to ensure progression. Fill in your details below or click an icon to log in: Try to get plenty of sleep as well hsf participate in leisure activities outside of the gym. Dietary Myth Busting Diet Strategy.


Sets Sets will be haycck to one or two work sets per exercise.

Hypertrophy Specific Training (HST)

If you’re trying to come up with a training program based on the science findings, your workout routine will look a lot different from traditional training routines.

The HST method does not focus on talking about the method itself but on presenting the body of hqycock which explains how hypertrophy occurs. Eccentric Training HST makes use of eccentric repetitions of exercises for two consecutive weeks where possible.

Here’s an example of what your weights might look like for your HST cycle. I made decent progress in the beginning but as time went by, I seldom saw changes in the mirror, at least not any I could get anyone else to notice.

There’s a limit to the number of times you can add more weight once your muscle adapts. I had an amazing pump every session. In HST workout weightage is given to compound movements to maximize the effects of loading on as much muscle groups as possible per exercise.

This subject deserves a lot more attention than I am able to give it here.

Finally, you perform only negatives where appropriate continue using five reps where not appropriate and then take nine days off for the strategic deconditioning period. So in the gym, you needn’t focus only on how tired you are to judge whether you’ve had an effective workout.

Haycock believes there’s nothing wrong with burning calories but, particularly at a certain age without using performance-enhancing drugs we should try to limit a workout to the sets that are really needed, due to lower tolerance to stress compared to earlier stages in life. An example training biceps using Positions of Flexion rbyan pairings. Their introduction to the public brings long awaited consumer confidence in product quality and training methodology, and sets a new standard for the industry to follow.


So, aside from incremental changes in the number of contractile filaments hypertrophyvoluntary strength production i. I follow the program and do 2 week blocks using one rep scheme and gradually increase my reps upwards over the two weeks, aiming for a new PR towards the end of each two week block. For me, I followed the above bullshit to the letter.

Side-note — When training 12 times a week, you need to stay on top of the laundry situation because it really starts to build up. This particular chart is just a sample of a rep block of HST.

The reasoning goes like this: When is this exactly? Reps will decrease in every 2 week block in the following order 15 reps for the first 2 weeks, 10 reps for 2 weeks, 5 reps for 2 weeks, then continue with your 5 rep max for 2 weeks or begin 2 weeks of negatives.

Staying lean is difficult. Though this approach could be questioned, a low number of sets and, therefore, a low volume is justified by a high weekly frequency haycok is needed to create enough haycofk stimulus to promote muscular hypertrophy.