Your goal: to build both strength and muscle mass
(words from Branden)
Hi guys! I'm going to let you all in on the current system of training I've been partaking in. It's called Hypertrophy-Specific Training or HST. This system of training is for the more advanced lifters out there. (Note I did not come up with this program only condensing and spitting it back out). I'll post something for beginners a little later.
Hypertrophy-Specific Training, is a method of training designed to quickly and effectively induce whole body muscle growth. It is based on physiological principles of muscular hypertrophy.
HST Notes:
Check out the example HST workout compared with a regular 3 day work out routine below (Notice the same number of total sets!)
Hypertrophy-Specific Training, is a method of training designed to quickly and effectively induce whole body muscle growth. It is based on physiological principles of muscular hypertrophy.
HST Notes:
- All maxes should be established before beginning the first cycle. Your maxes will determine what weights you will use throughout the entire cycle. Find your 15 rep, 10 rep, and 5 rep max lifts for each exercise you are going to use. For the second cycle simply add 5-10 pounds to all lifts. For a quick and easy estimate of your max click here and use this website.
- You must increase in weight (from 5-20 lbs.) each workout. You will reach max poundages for a given rep range on the last workout of each two week block.
- Determining weights for each workout: Assign your max weights to the final workout of each 2 week block. Then, in 5-10 pound increments, assign weights in decreasing fashion starting from the last workout working backward to the first. So, for example, if your 10 rep max is 200 pounds, assign 200 pounds for the last workout of the 10 rep block, then assign weights that build up to your max in 6 workouts. For our example, using 5 pound increments, the weights for the whole 2 week block would be 175,180,185,190,195, and 200. Do this for each exercise for each rep scheme.
- Repetitions will decrease every 2 weeks in the following order: 15 reps for 2 weeks 10 reps for 2 weeks 5 reps for 2 weeks then continue with your 5 rep max for 2 weeks.
- Sets will be limited to 1-2 per exercise for each muscle group.
- Each muscle group should be loaded 3 times per week. This adheres to the Frequency Principle. If the muscle is loaded too infrequently, the muscle will adapt and then un-adapt before the stimulus is applied again.
- Sunday, Tuesday, Thursday & Saturday are rest days. Light cardio (20-40 min.) may be completed. If muscle building is what you want. Dont worry about too much cardio. You can however walk with an incline on a treadmill.
- Complete each workout using the correct weight even if you are a little sore.
- Following each 6-8 week cycle, a one-week period of Strategic Deconditioning should be taken during which no, training should be performed. This time is used to recuperate and allow any minor over-use injuries to heal..
- Strategic Deconditioning is very important for long term growth.
Check out the example HST workout compared with a regular 3 day work out routine below (Notice the same number of total sets!)