HST- Hypertrophy Specific Training

[YellowJacket]

http://www.thinkmuscle.com/articles/haycock/hst-01.htm


Good article and 'how to' from Haycock.....

[Gongshow]

nice

[monroe]

and it works! tried it out and liked it.

[Zentinel]

I don't understand..
Does it go like this
Day 1+2: 15 reps
3/4 : 10 reps
5/6 : 5 reps
7/8 : <5 reps

Or just 10 reps all the time (as the example suggests)?

I understand that the weight increased every day, but the reps given confused me...

--Zent

[monroe]

Originally posted by Zentinel
I don't understand..
Does it go like this
Day 1+2: 15 reps
3/4 : 10 reps
5/6 : 5 reps
7/8 : <5 reps

Or just 10 reps all the time (as the example suggests)?

I understand that the weight increased every day, but the reps given confused me...

--Zent

it goes like 2weeks @ 15 reps, 2 weeks @ 10, 2 weeks @ 5 and two weeks with negative 5 reps/slightly over max, followed by a week breaktime. After it starts over again, even though you don't need to go to 15 reps again. You train the full program on Mon, Wed and Fri. That gives you 6 w/o for each 2 weeks cycle and each single w/o you increase the weight. Target is that at the sixth w/o you're at your previous max/rep or above.

[john123]

I did gain from HST (size/weight) strength went down though!

[alwaysgrowing]

Originally posted by john123
I did gain from HST (size/weight) strength went down though!

size and strength are best developed through different modes of training. hence why some powerlifters who weigh all of 155lbs squat 600+. .

[monroe]

Originally posted by john123
I did gain from HST (size/weight) strength went down though!

It is quite normal to experience a drop in strength initially, especially in the 15/10 reps range. In my second cycle I was already above my previous max and I'm still improving. If you go for your pure strength though it might not be the right approach.

[john123]

I know my strength would be be down after SD. After the SD, 15s, and 10s I didn't train with a heavy load for about 5 weeks.

This break from heavy training is what caused me to lose strength!

My deadlift 5RM max was down by 15lbs!

[monroe]

Originally posted by john123
I know my strength would be be down after SD. After the SD, 15s, and 10s I didn't train with a heavy load for about 5 weeks.

This break from heavy training is what caused me to lose strength!

My deadlift 5RM max was down by 15lbs!

yeah, 5 weeks is quite long, bro. 15lbs. doesn't seem so bad though:)