Hypertrophy Specific Training (HST)

[N.Graves]

Doesn't seem like enough of a workout., but thinking of giving it a go out of curiosity. 

Who's tried it....and what kind of results?

[webcake]

Doesn't seem like enough of a workout., but thinking of giving it a go out of curiosity. 

Who's tried it....and what kind of results?

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Well ive tried it, but i did too much volume (2 exercises per bodypart,as opposed to the traditional 1 per bodypart) which resulted in very long workouts and would have resulted in overtraining. I stopped after the 1st cycle.

But don't dismiss it by what it looks like on paper. The workouts at the beginning are very easy, yet it does get much harder as time goes by. Its not for everyone though, can get a little monotonous...

[DK II]

Doesn't seem like enough of a workout., but thinking of giving it a go out of curiosity. 

Who's tried it....and what kind of results?

LMAO!!

not enough of a workout?

Please, try 25 reps on each deadlift, chin-ups, dips and squats, only these 4 exercises and work up your way from 65% of 1RM up to 85-90% while you cluster your reps down.

65% = 1 x 25
90% = 25 x 1

I swear it will be the hardest workout you ever had in your life.

Imagine doing 25 times one rep with 90% of your 1RM on squats, deadlifts, dips and chinups.

I stopped HST because i was constantly shivering after WO and fell dead asleep for 4-5 hours after every workout.


HST is a killer. i stopped after 2 cycles because it was too intense. Results were great though.

[io856]

I don't recommend this training I as many have got injured on it.

[io856]

DK you have been talking about this clusterHST for years now I swear I need to try it.

[DK II]

DK you have been talking about this clusterHST for years now I swear I need to try it.

lol, don't say i warned you!

I really loved it, but as you already said, if you are prone for injuries, you shouldn't do HST i think.

The workload gets so high, it gets really harsh on tendons and joints. I'm natural, so i can't say how it would be on roids, but i guess that on a Test-Deca cycle, you can make good gains with this.

I wouldn't recommend HST with roids like Tren or Winny for obvious reasons.

[N.Graves]

Damn DonkeyKong....your above workout sounds pretty brutal!  From what I've read on the HST board I didn't see anything like that workout....now I'm even more curious.  I'll hop back on the HST board and take a look.

Thanks for the replies!!

[webcake]

Damn DonkeyKong....your above workout sounds pretty brutal!  From what I've read on the HST board I didn't see anything like that workout....now I'm even more curious.  I'll hop back on the HST board and take a look.

Thanks for the replies!!

The HST i did was the typical set up of 2 weeks of 15 reps, 2 weeks of 10 and 2 weeks of 5.

Its tough, but this style will be more higher volume to an extent. Generally with this you pick 1 exercise per bodypart. It was a good change, but gets a bit repetitive...

[Faust]

I am currently incorporating a couple of principles. I have a three day split, with the focus on certain bodyparts. But at the end of a workout, i do one or two sets for other muscles which i feel working.

Sunday: back + chest + calves (+bis+tris)
wednesday: Legs + bis
thursday: Tris (+ chest) + shoulders (+ calves)

This way i can do all muscles at least twice a week., and my body has time to recover. I noticed good gains on my arms (+1 cm), whilst even cutting. I do some cardio: running, cycling also during the week so i only hit legs once.

[DK II]

Damn DonkeyKong....your above workout sounds pretty brutal!  From what I've read on the HST board I didn't see anything like that workout....now I'm even more curious.  I'll hop back on the HST board and take a look.

Thanks for the replies!!

forget to say: you should start at 65% and add 2,5%-5% every WO until you reach 90-95%.