What do people think of HST...Hypertrophy Specific Training?

[Deicide]

I've tried it a few times and I like it; the 15 set routines are a bitgh though...

Discussion....

[trab]

How'z it work?

[WOOO]

How'z it work?

there is a sticky with a load of info... follow up with hedge, he's a bit of an expert on the subject IMO

[Meso_z]

I'd say stick to basics......listen to your body and find what works for you. leave these bulshit "protocols"
Just my opinion 

[haider]

Typical HST layout for beginners:
week 1-2: 15 reps (1-2 sets)
week 3-4: 10 reps (1-2 sets)
week 3-6: 5 reps (2-3 sets)

Full-body workouts 3 days a week (M-W-F for ex.), each rep phase lasting 2 weeks. The workouts can either be all identical, or alternating workouts (for ex. Workout A, and workout B):

So a phase w/ alternating workouts will look like this:
Week 1:
M: A
W: B
F: A
Week2:
M: A
W: B
F: A

Each phase starts out with a weight you can handle easily for the given rep range, and you build up in increments each workout so that the last workout is the Max you can handle for the rep range (For ex. your 15 RM will be used on completion of the second week):

So lets say your benchpress 15 rm is 200. The increments will be as follows:
Week 1:
M: 175
W: 180
F: 185
Week2:
M: 190
W: 195
F: 200

Number of exercise should be limited to a few compound ones.
For example it may look like:
Squats
Stiff Legs
Bench Press
Dips
Barbell Rows
Chinups
Military Press
Barbell Curls
Tricep Extensions

Or if alternating workouts:
Workout A:
Squats
Leg Curls
Calf Raise
Bench Press
Barbell Rows
Shrugs
Barbell Curls
CG Bench
Lateral Raises
Abs

Workout B:
Deadlifts or Stiff Legs
Leg Press
Calf Raise
Dips
Chinups
Military Press
Dumbell Curls
Tricep Extensions
Abs

[haider]

My favourite

Workout A:
Squats
Stiff Legs or Leg Curls
Bench Press <alternated with> Barbell Rows
Seated Db Press <alternated with> Pullups
Tricep Extensions <alternated with> Barbell Curls
Calf Raises <alternated with> Rear Delt Raises
Abs

Workout B:
Squats or Leg Press
Bench Press or Dips
Deadlifts or Stiff Leg Deads
Seated Db Press <alternated with> Pullups
CG Bench <alternated with> Db Curls
Calf Raises <alternated with> Side Delt Raises
Abs

Things can be added/substracted to prioritise certain bodyparts.

[slaveboy1980]

too much bullshit. too much calculating.

just train, with emphasis on the basic exercises.

if you feel bad one day, do less. if you feel good, do more or with more intensity.

cant plan everything.

[haider]

too much bullshit. too much calculating.

just train, with emphasis on the basic exercises.

if you feel bad one day, do less. if you feel good, do more or with more intensity.

cant plan everything.

True, use it as a tool- as a means to acheive progressive load. However, it is very beneficial for the confused beginner, gives them a layout to follow to a T. Training instinct will then develop with experience in the gym.

[Princess L]

Typical HST layout for beginners:
week 1-2: 15 reps (1-2 sets)
week 3-4: 10 reps (1-2 sets)
week 3-6: 5 reps (2-3 sets)

Full-body workouts 3 days a week (M-W-F for ex.), each rep phase lasting 2 weeks. The workouts can either be all identical, or alternating workouts (for ex. Workout A, and workout B):

So a phase w/ alternating workouts will look like this:
Week 1:
M: A
W: B
F: A
Week2:
M: A
W: B
F: A

Each phase starts out with a weight you can handle easily for the given rep range, and you build up in increments each workout so that the last workout is the Max you can handle for the rep range (For ex. your 15 RM will be used on completion of the second week):

So lets say your benchpress 15 rm is 200. The increments will be as follows:
Week 1:
M: 175
W: 180
F: 185
Week2:
M: 190
W: 195
F: 200

Number of exercise should be limited to a few compound ones.
For example it may look like:
Squats
Stiff Legs
Bench Press
Dips
Barbell Rows
Chinups
Military Press
Barbell Curls
Tricep Extensions

Or if alternating workouts:
Workout A:
Squats
Leg Curls
Calf Raise
Bench Press
Barbell Rows
Shrugs
Barbell Curls
CG Bench
Lateral Raises
Abs

Workout B:
Deadlifts or Stiff Legs
Leg Press
Calf Raise
Dips
Chinups
Military Press
Dumbell Curls
Tricep Extensions
Abs

Good description!

Unfortunately, the early part of each segment is easy and too many people blow it off.  It can be very effective.

[Hedgehog]

I'll agree with most of what's been said here.

Before I went back to powerlifting training, I found that I got the best results from something like this:

One week of 15's.
Two weeks of 10's.
One week of 8's using the 10RM.
Two weeks of 5's.
One week of negative 5's.
12 days of complete rest (Strategic Deconditioning), only taking walks and such.

I also tried both 3 days a week and 6 days a week, 3 days a week worked better. Although I did 6 days a week for quite awhile before giving 3 days a week a try.

3 days a week, and sometimes splitting up the workout in a morning and an evening workout, if possible, due to work.

I also cut back on the number of excersises, from 12 to 9 or 8 in the end. Which meant I had to alternate a lot of excersises.

If I were to do HST again, which I definitely will the day I quit powerlifting, the change I would do, is to try out the really abbreviated routines that started to pop up just when I was quitting HST.

Ie, 4 or 5 excersises, from what I recall you would do 3 sets of each instead of the usual prescribed 1 or 2.

Could look something like this:

Workout A
Squats
Benchpress
Dips
Chins
Deadlifts

Workout B
Front Squats
Stiff Legged DL's
Military presses
DB Curls
Close Grip Benchpress

[haider]

I like the idea of less exercises hedgehog, thanks for the contribution.

Do you think the Deads followed by SLDL's could be overkill though? Ideally for HST, 2 a days would be great IMO because it would result in shorter workouts. How would you design an HST program with a priority on maximising bench strength? Thanks.

[thewickedtruth]

I'd say stick to basics......listen to your body and find what works for you. leave these bulshit "protocols"
Just my opinion 

great answer til you said bullshit protocols. Keep and open mind and give each one you're interested in a good two month's try and tailor it to work for YOU! not just what's listed...

I recently tried a new form of training and worked well but, have sense adjusted it around to tweak it and give me the best results yet. I do agree with you though, don't be the typical gym clown and do a m and f workout to a T like the other lemmings....training with an open mind and using your head along with listen to your body will do more for you than any guru. You know yourself better than any trainer on the fucking planet...just wether or not you're aware of it is another issue. 

[haider]

You idiots, one builds on previous knowledge..you're not gonna go anywhere starting from scratch. Thats like saying fvck all the physics we've ever known, lets get in the lab and figure shit out ourselves! 

[BEAST 8692]

great answer til you said bullshit protocols. Keep and open mind and give each one you're interested in a good two month's try and tailor it to work for YOU! not just what's listed...

I recently tried a new form of training and worked well but, have sense adjusted it around to tweak it and give me the best results yet. I do agree with you though, don't be the typical gym clown and do a m and f workout to a T like the other lemmings....training with an open mind and using your head along with listen to your body will do more for you than any guru. You know yourself better than any trainer on the fucking planet...just wether or not you're aware of it is another issue. 

as haider says, i think it's important for novices to get some structure, but i think where meso is coming from is the fact that your body/muscluloskeletal system and endocrine system doesn't care for protocols. after a certain number of years it's perfectly reasonable to make adjustments according to your needs/wants, etc.