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TOPIC: What Is The Best HST Workout?

The Question:
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Hypertrophy-Specific Training (HST) is a not a specific routine, but a training idea.

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What is the best HST workout? Be specific and make sure to list exercises, reps,
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Who would an HST workout appeal to?

Who wouldn't an HST workout appeal to?
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Bonus Question: Have you tried an HST program? If so, how well did it work? If not,
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Hypertrophy-Specific Training
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Contact This Author Here.
Hypertrophy-Specific Training (HST) is a not a specific routine, but a training idea.
It's been tested by many weightlifters, especially bodybuilders.
What Is HST?
Hypertrophy-Specific Training, or simply HST, is a method of training designed to
quickly and effectively induce whole body muscle growth. It is based on
physiological principles of muscular hypertrophy. These principles were first
discovered in the laboratory, and then organized into a method of training that would
produce predictable and repeatable hypertrophic effects.
Hypertrophy-Specific Training arose out of the research looking at both the stimuli
and mechanisms for muscle cell hypertrophy. Of course, translating these
principles into applicable methods (sets and reps and schedules) brings in some
possibility of error. As the science continues to explore the exact mechanisms of
muscle hypertrophy, this error will be whittled away. (www.hypertrophy-specific.com)
RELATED ARTICLE
Some Minor Principles Of
Hypertrophy-Specific
Training.
Herein, we're going to take a closer
look at some of these minor principles,
while only briefly discussing the wellknown major principles of HST.
[ Click here to learn more. ]
1. Mechanical Load:
Mechanical Load is necessary to induce muscle hypertrophy. This
mechanism involves but isn't limited to, MAPk/ERK, satellite cells, growth
factors, calcium and number of other fairly understood factors. It is incorrect
to say "we don't know how muscle grows in response to training."
The whole point of the HST book is not to discuss HST, but to present the
body of research explaining how hypertrophy occurs. Then HST becomes a
relatively obvious conclusion if your goal is hypertrophy.
2. Acute vs. Chronic Stimuli:

In order for the loading to result in significant hypertrophy, the stimulus must
be applied with sufficient frequency to create a new "environment," as
opposed to seemingly random and acute assaults on the mechanical
integrity of the tissue. The downside of taking a week of rest every time you
load a muscle is that many of the acute responses to training like increased
protein synthesis, prostaglandins, IGF-1 levels and mRNA levels all return to
normal in about 36 hours.
So, you spend 2 days growing and half a week in a semi-anticatabolic state
returning to normal (some people call this recovery), when research shows
us that recovery can take place unabated even if the muscle is loaded again
in 48 hours. So true anabolism from loading only lasts two days at best once
the load is removed. The rest of the time you are simply balancing nitrogen
retention without adding to it.
3. Progressive Load:
Over time, the tissue adapts and becomes resistant to the damaging effects
of mechanical load. This adaptation (resistance to the stimulus) can happen
in as little as 48 hours (Repeated Bout Effect or Rapid Training Effect). As
this happens, hypertrophy will stop, though neural and metabolic adaptations
can and may continue.
As opposed to hypertrophy, the foundation for the development of strength is
neuromuscular in nature. Increases in strength from resistance exercise have
been attributed to several neural adaptations including altered recruitment
patterns, rate coding, motor unit synchronization, reflex potentiation, prime
mover antagonist activity and prime mover agonist activity.
So, aside from incremental changes in the number of contractile filaments
(hypertrophy), voluntary force production (i.e. strength) is largely a matter of
"activating" motor units.
4. Strategic Deconditioning:
At this point, it is necessary to either increase the load (Progressive load), or
decrease the degree of conditioning to the load (Strategic Deconditioning).
The muscle is sensitive not only to the absolute load, but also to the change
in load (up or down).
2/10
09/10/12

in load (up or down).
Therefore, you can get a hypertrophic effect from increasing the load from a
previous load, even if the absolute load is not maximum, assuming
conditioning (resistance to exercise induced micro-damage) is not to
extensive.
There is a limit to the number of increments you can add to increase the
load. You simply reach your maximum voluntary strength eventually. This is
why Strategic Deconditioning is required for continued growth once growth
has stopped (all things remaining equal).
RELATED ARTICLE
Strategic Deconditioning:
Priming Muscles For Growth.
While utilizing Hypertrophy-Specific
Training techniques, our goal is to
present the muscle with a growth
promoting stimulus at the moment the
muscle is physically susceptible to
microtrauma.
Utilizing Lactic Acid As A Stimulus For Tendon Repair/Health:

Now HST incorporates a few other things such as higher reps (for lactic acid)
to prepare the muscles and tendons for future heavy loads. This serves as
"regular maintenance." Without it, you increase your risk of chronic injuries
and pain. The metabolically-taxing reps enhance healing of strained tendons.
Compound Exercises:
HST also suggests using compound exercises to maximize the effects of
loading on as much muscle as possible per exercise.
Progressively Adjusting Reps To Accommodate Progressive

Load:
HST suggests that you use 2-week blocks for each rep range. Why? It has
nothing to do with adaptation. It is simply a way to accommodate the ever
increasing load. Of course, you could adjust your reps every week (e.g. 15,
12, 10, 8, 5, etc.), but this is more complicated and people might not
understand.
Often times, in order to communicate an idea you must simplify things, even
at the expense of perfection. If people can't understand it, they won't do it.
What good would that do or anybody? Then, over time, people figure out for
themselves the other possibilities that exist within the principles of
hypertrophy.
Low Volume Per Exercise (Average Volume Per Week):

HST suggests that you limit the number of sets per exercise per workout to 1
or 2. This is based on "some" evidence that sets beyond the first "effective"
set do little more than burn calories.
There is nothing wrong with burning calories, but when you get to be my age
you just don't have the exercise tolerance that you once did. Using hormone
replacement (HRT) therapy would of course, increase the number of sets you
could do without undue stress.
Some may question the validity of HST not utilizing more than 1 or 2 sets per
exercise. The number of sets is set low to accommodate the frequency
necessary to create an effective and consistent environment to stimulate
hypertrophy. Over the course of a week, the volume isn't that different from
standard splits (e.g. chest should tri, back bi, legs). (www.hypertrophyspecific.com)
HST is a training idea based on numerous scientific principles and data that
has been rendered to be effective by many trainees, even including a few
professional bodybuilders. It is an idea that has direct scientific evidence to
support itself. It is based on training each body part three times per week so
as to constantly induce growth.
The idea is that constant tension on the muscles will lead to more
hypertrophy than a conventional split in which a muscle is subject to stress
once or twice per week and the other 5-6 days of the week are spent training
other body parts and not stimulating each muscle group. However, over the
course of an entire week, the total number of sets for each body part will be
similar to a conventional body part split.
RELATED ARTICLE
3/10
09/10/12

RELATED ARTICLE
Six Hypertrophy Hints!
Here I will share with you six 'hints' that
can lead to more hypertrophy. Serious
bodybuilding is hard work, and you
deserve to get the most out of the time
you spend in the gym.
Workout:
What is the best HST workout? Be specific and make sure to list exercises,
reps, sets, etc.
The principles of HST are based on progressive load and on training each muscle
group 3 times per week. The program is based around 2-week cycles in specific rep
ranges. Also, the goal of the workouts is intensity and stimulation, not annihilation
of the muscle group.
This routine is not suggested for a beginner trainee, but for an intermediate or
advanced lifter with at least 1-2 years of solid training experience. You must first
establish your 15-Rep Max, your 10-Rep Max and your 5-Rep Max for each of the
lifts in the program. Here is an 8-week cycle:
Weeks 1-2:
Monday:
Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
Snatch-Grip Deadlifts - 2 Sets x 15 Reps
Incline Bench Press - 2 Sets x 15 Reps
Dips - 1 Set x 15 Reps
Medium Grip Chin-Ups - 2 Sets x 15 Reps
Pendlay Rows - 2 Sets x 15 Reps
Military Press - 2 Sets x 15 Reps
Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
Dumbbell Curls - 2 Sets x 15 Reps
Triceps Extensions - 2 Sets x 15 Reps
Calf Raises - 2 Sets x 15 Reps
Weighted Crunches - 2 Sets x 15 Reps
Click Here For A Printable Log Of Weeks 1-2 Monday.
Wednesday:
Split Squats - 1-2 Warm-Up Sets + 2 Sets x 15 Reps
Stiff-Legged Deadlifts - 1 Set x 15 Reps
Incline Bench Press - 1 Set x 15 Reps
Dips - 2 Sets x 15 Reps
Wide-Grip Chin-Ups - 2 Sets x 15 Reps
Military Press - 1 Set x 15 Reps
Lateral Raises - 2 Sets x 15 Reps
DB Hammer Curls - 2 Sets x 15 Reps
Skull Crushers - 2 Sets x 15 Reps
1-Leg Calf Raises - 2 Sets x 15 Reps
Weighted Decline Sit-Ups - 2 Sets x 15 Reps
Click Image To Enlarge.
Video Guide: Windows Media (196 KB) MPEG (436 KB)

Click Here For A Printable Log Of Weeks 1-2 Wednesday.
Friday:
4/10
09/10/12

Decline Triceps Extensions - 2 Sets x 15 Reps
Leg Raises - 2 Sets x 15 Reps
Click Here For A Printable Log Of Weeks 1-2 Friday.
Weeks 3-4:
Monday:
Shrugs - 2 Sets x 10 Reps
Wednesday:
Stiff-Legged Deadlifts - 1 Set x 10 Reps
Behind the Back Shrugs - 2 Sets x 10 Reps
Dips - 2 Sets x 10 Reps
Wide-Grip Chin-Ups - 2 Sets x 10 Reps
DB Hammer Curls - 2 Sets x 10 Reps
Triceps Pushdowns - 2 Sets x 10 Reps
Friday:
Medium-Grip Chin-Ups - 2 Sets x 10 Reps
Weeks 5-6:
Monday:
Weighted Dips - 1 Set x 5 Reps
Medium-Grip Pull-Ups - 2 Sets x 5 Reps
5/10
09/10/12

Wednesday:
Glute-Ham Raises - 1 Set x 5 Reps
Weighted Dips - 2 Sets x 5 Reps
Weighted Wide Grip Chin-Ups - 2 Sets x 5 Reps
Hammer Curls - 2 Sets x 5 Reps
Friday:
Weeks 7-8:
Monday:
Wednesday:
Glute-Ham Raises - 1 Set x 5 Reps
Weighted Dips - 2 Sets x 5 Reps
Weighted Wide-Grip Chin-Ups - 2 Sets x 5 Reps
Hammer Curls - 2 Sets x 5 Reps
6/10
09/10/12

Friday:
Week 9 - Strategic Deconditioning (Rest Week)

Weeks 10+
From here you can start the cycle over again. It would also be a good idea to
change some of the exercises. For example, switch Dumbbell Curls with
Reverse Curls.
Who Would
An HST Workout Appeal To?
An HST workout would appeal to almost anyone looking to put on muscle and
increase strength. The entire concept of HST is based on real science and it looks
like a solid training idea. It is much better than trying some workout you read in a
magazine that promises 10 pounds of muscle in a week. HST is a proven training
idea that will pack on muscle on a consistent basis.
RELATED ARTICLE
HST For Dummies.
If you are looking for mainly size, with
some strength on the side, HST is the
way to go. Continue here for an
explanation on HST and how often it
should be done.
Bodybuilders would benefit well by switching from a conventional split routine to an

HST routine for eight weeks. Someone going from a "conventional" routine to an
HST routine would be pleasantly surprised by the results. This is because
homeostasis would be disrupted as each body part would be trained three times per
week, but with a lower volume each session, keeping almost constant stimulation
for each muscle group to grow.
Who Wouldn't
An HST Workout Appeal To?
An HST workout would probably not appeal to someone looking to maintain their
weight or someone that is in a cutting phase. HST is meant for people looking to
gain mass and best results are achieved when there is a caloric surplus.
Also, powerlifters, wrestlers, or boxers that must stay in a specific weight class
would probably not be inclined to start an HST routine for the simple reason that a
considerable amount of weight will most likely be gained when partaking in such a
routine. Lastly, an HST workout would not appeal to beginners because of the
difficulty presented by the workouts.
Bonus Question:
Have you tried an HST program? If so, how well did it work? If not, do you
think it's a routine worth trying?
I have not tried an HST program in the past but I plan on doing so in the near future.
It looks like a solid routine with sound principles and I simply want to see how well it
7/10
09/10/12

It looks like a solid routine with sound principles and I simply want to see how well it
actually works. I will follow the routine for eight weeks while following a diet with a
large caloric surplus in hopes of gaining as much muscle as possible.
I think the HST program is worth it because there seem to be no gimmicks, just
proven and consistent results. HST is also known to create fast strength gains so
this is an added bonus.
RELATED POLL
Have You Ever Tried An HST Program?
Yes.
No.
No, But I Will.
Vote - View Results
Review Of Other Articles

Or "Why Wasn't Mine Picked?"
Tommyj75
Pro's
On topic and generally well constructed.
Con's
Light on content for an article. Over use of first person pronoun "I" in last
paragraph.
Comments: This writer displayed a crisp direct style. With more practice
pleasant and informative articles may be had. Reading past winners will give
a good idea of content length.
While construction was pleasant, content was arguably a bit dry. Conveying
your personal touch without coming off as egotistical is a fine line. Injecting
more of a personal touch, as if telling a story to a friend may help.
PRIMAL
Pro's
Good job of demonstrating a command of the subject. Excellent job of
balancing an authoritative stance with conversational tone.
Con's
Spelling errors. After a great job answering first question, content was
lagging.
Comments: Better proof reading and more balance may help. The answer to
the first question was comprehensive. The remainder of the article may have
been a bit terse. Especially the section on who would not like HST.
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LouroFitness
What are the recommended rest times between
exercises/sets.
Mar 27, 2012 7:47pm | report
Rep Power: 10
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I was also wondering this
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3-5 minutes is what one article said!
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What Is The Best HST Workout?

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By: Workout Of The Week

Jul 10, 2006

TOPIC: What Is The Best HST Workout?

Mass Gain Program s

Hypertrophy-Specific Training (HST) is a not a specific routine, but a training idea.

Old School Bodybuilding

Who would an HST workout appeal to?

Show off your knowledge to the world!

1st Place - TUnit

Bodybuilding.com - What Is The Best HST Workout?

2. Acute vs. Chronic Stimuli:

Bodybuilding.com - What Is The Best HST Workout?

Utilizing Lactic Acid As A Stimulus For Tendon Repair/Health:

Progressively Adjusting Reps To Accommodate Progressive

Low Volume Per Exercise (Average Volume Per Week):

Bodybuilding.com - What Is The Best HST Workout?

Click Here For A Printable Log Of Weeks 1-2 Monday.

Click Image To Enlarge.

Video Guide: Windows Media (196 KB) MPEG (436 KB)

Bodybuilding.com - What Is The Best HST Workout?

Bodybuilding.com - What Is The Best HST Workout?

Bodybuilding.com - What Is The Best HST Workout?

Week 9 - Strategic Deconditioning (Rest Week)

Bodybuilders would benefit well by switching from a conventional split routine to an

Bodybuilding.com - What Is The Best HST Workout?

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