Do you belive in HST?

[deepmen15]

Hi all…. I am curious to know if anyone here does hypertrophy specific training (only )or do they mix it up with some tension &power workouts? The other day I read few articles on Mass gaining training (primarily for bodybuilding /with little strength gains) and I came across Hypertrophy specific training which promotes increase in volume of your muscle cells…

Some stand out featurer of this technique are

1) Have a full body work out (each session )

2) Training frequency 3 times a week( i.e. after every 48 hours)

3) Most important of all 1 set = 3 sets i.e. according this article there is no difference in increase of your 1RM by hitting the muscle say with 3 sets of 8 compared to 1 set of 8 for upper body !!!(which I don’t agree with . but I am no research scientist on this to validate/invalidate this theory either)

Any way a sample plan looked like this http://www.hypertrophy-specific.com/hst ... gfreq.html

But What I wanted know is => How many of us mix our weekly routine with HST and tension& power workout?

Anyone here who has tried only HST for a season and seen great gains in muscle size?

[two_phat]

It's definitely an interesting concept; not sure I'm completely sold on it yet...maybe it's because I'm still in the mindset of hammering each seperate muscle rather than just doing one working set.

Also worthy to note that many of the biggest Mr O's trained each body part more than once a week as well - however from what I read their volume per workout was alot higher as well.

[deepmen15]

It's definitely an interesting concept; not sure I'm completely sold on it yet...maybe it's because I'm still in the mindset of hammering each seperate muscle rather than just doing one working set.

.

:nod: :ditto: :ditto: I totally agree with you...I would be keen to hear from someone who has tried or has been using HST to validate the claims in that article

[ThePman]

I used a version of it about 10 years ago. Piled on a ton of calories and I went from 165 to 195 lbs in about eight weeks, about the fastest I ever grew.

It's worth an honest try if you're not used to anything but body-part splits.

[lemon]

For about 3 weeks I was stuck at doing bench 102.5kgs for 8 reps, I was doing 3 sets on bench twice a week. Now Ive changed to 1 set twice a week. Now I'm getting gains of 1 rep extra per bench day.

[two_phat]

For about 3 weeks I was stuck at doing bench 102.5kgs for 8 reps, I was doing 3 sets on bench twice a week. Now Ive changed to 1 set twice a week. Now I'm getting gains of 1 rep extra per bench day.

If you're gaining an extra 2 reps per bench day then why aren't you increasing the weight? The point of HST is to progressively overload.

Whats the rest of program like though? Are you following HST?

[lemon]

For about 3 weeks I was stuck at doing bench 102.5kgs for 8 reps, I was doing 3 sets on bench twice a week. Now Ive changed to 1 set twice a week. Now I'm getting gains of 1 rep extra per bench day.

If you're gaining an extra 2 reps per bench day then why aren't you increasing the weight? The point of HST is to progressively overload.

Whats the rest of program like though? Are you following HST?

1 rep per bench day, and I do. Each week and a half I load up another 2.5kgs. So I'm benching 8 monday, 9 thursday, 10 monday, increase next thursday fall back to 8 reps and repeat.

And not exactly following HST. But your most important feature like you said I am following (1 working set)

[severe]

Also worthy to note that many of the biggest Mr O's trained each body part more than once a week as well - however from what I read their volume per workout was alot higher as well.

But they are dosing massive amounts of hormone, so I wouldn't rely on them for a gauge to what works for everyone else. Even people on gear shouldn't assume that they can match them.

I started on full body workouts, and enjoyed them but I wonder if my growth then was from being a noob and that initial gain? I dropped to splits after about 6/9 months and never looked back.

[deepmen15]

I started on full body workouts, and enjoyed them but I wonder if my growth then was from being a noob and that initial gain? I dropped to splits after about 6/9 months and never looked back.

But I guess switching between splits and full body workout say every 6-8 weeks might give something new to your body before it gets used to a single regime?Also I was thinking more on the line of HST for say 6 weeks...4 weeks of tension and power straining...so basically build strength..and mass gradually... This would also keep work outs interesting and give something new to my body... Any thoughts on this pls????

[Boom]

I've used HST a year ago and found that strangely enough my strength went through the roof (only using me as a ref) however my diet wasn't in check at that point so I found I wasn't adding size. It is excellent if you don't like DOMS or if you really want to change things up in your workout as it works on the basis that you fatigue the muscle over the whole week rather than in one session. The major disadvantage is that initially it can be taxing on the nervous system and it can be quite hard to keep workouts under an hour, especially in busy gyms.

It utilizes periodization type training principles which give you a sense of achievement as you are always adding weight to your lifts and dropping the reps.

As a disclaimer I have used 3 HST cycles using an A-B-A, M-W-F approach. I am now back to a more traditional Bodybuilding split over 4 days. I would recommend this prog to newbies who are learning all the lifts (similar in layout to Starting Strength style programs etc) and those wanting to really up their strength whilst boosting their size at the same time.

[severe]

I started on full body workouts, and enjoyed them but I wonder if my growth then was from being a noob and that initial gain? I dropped to splits after about 6/9 months and never looked back.

But I guess switching between splits and full body workout say every 6-8 weeks might give something new to your body before it gets used to a single regime?Also I was thinking more on the line of HST for say 6 weeks...4 weeks of tension and power straining...so basically build strength..and mass gradually... This would also keep work outs interesting and give something new to my body... Any thoughts on this pls????

Change IS ALWAYS beneficial, as long as it results in a positive somewhere. Like being able to break throgh a plateau, gain lean mass, add more weight/reps etc

Change is good, and in this life long game of seeking perfection, t can't hurt to dip into everything out there that is floating around.

It won't take people long to realise if something doesn't work for them.

[Todd]

For those who have done a HST program, could you tell me roughly how long you would spend in the gym per session? I usually go to the gym in lunch break so only have an hour.

[two_phat]

For those who have done a HST program, could you tell me roughly how long you would spend in the gym per session? I usually go to the gym in lunch break so only have an hour.

From what I can tell it could take quite a while? (somebody please correct me if I've misunderstood) but from what I've read you'd do one hard, heavy, working set. Before that though, you'd have to do a bit of warming up which could equate to at least another 3 - 4 sets at minimum. Which could equate to you doing 30 + sets.....that could take a while? or have I missed something?

For about 3 weeks I was stuck at doing bench 102.5kgs for 8 reps, I was doing 3 sets on bench twice a week. Now Ive changed to 1 set twice a week. Now I'm getting gains of 1 rep extra per bench day.

If you're gaining an extra 2 reps per bench day then why aren't you increasing the weight? The point of HST is to progressively overload.

Whats the rest of program like though? Are you following HST?

1 rep per bench day, and I do. Each week and a half I load up another 2.5kgs. So I'm benching 8 monday, 9 thursday, 10 monday, increase next thursday fall back to 8 reps and repeat.

And not exactly following HST. But your most important feature like you said I am following (1 working set)

Those are some extremely impressive gains - 2.5kgs per week plus adding an extra rep per workout.

Do you mind briefly explaining what your workout consists of? I take it you've tweaked HST slightly?

Also worthy to note that many of the biggest Mr O's trained each body part more than once a week as well - however from what I read their volume per workout was alot higher as well.

But they are dosing massive amounts of hormone, so I wouldn't rely on them for a gauge to what works for everyone else. Even people on gear shouldn't assume that they can match them.

Quite right, genetic freaks + juicing isn't an accurate benchmark. However perhaps some of the lessons from their high volume + high frequency workout programs do have some place among us mere mortals...

[deepmen15]

From what I can tell it could take quite a while? (somebody please correct me if I've misunderstood) but from what I've read you'd do one hard, heavy, working set. Before that though, you'd have to do a bit of warming up which could equate to at least another 3 - 4 sets at minimum. Which could equate to you doing 30 + sets.....that could take a while? or have I missed something?

:nod: agree looks like i could take a while 1.5 hrs???

[Todd]

Im a bit confused, from what this link shows

http://www.hypertrophy-specific.com/hst_II.html

it looks more like you do 1-2 sets per day every other day and it adds up to the same number of reps if you were going to do a normal 3 day split for a week??

[lemon]

If you're gaining an extra 2 reps per bench day then why aren't you increasing the weight? The point of HST is to progressively overload.

Whats the rest of program like though? Are you following HST?

1 rep per bench day, and I do. Each week and a half I load up another 2.5kgs. So I'm benching 8 monday, 9 thursday, 10 monday, increase next thursday fall back to 8 reps and repeat.

And not exactly following HST. But your most important feature like you said I am following (1 working set)

Those are some extremely impressive gains - 2.5kgs per week plus adding an extra rep per workout.

Do you mind briefly explaining what your workout consists of? I take it you've tweaked HST slightly?

Bench Warm Up 60kg - some reps

Bench W/U 80kg - some reps

Bench Working Set 107.5kg - 8 solo reps to chest, 2 spotted to chest.

Decline W/U 80kg - some reps

Decline W/S 110kg - 6 solo reps, 2 spotted

Incline W/U 60kg - some reps

Incline W/S 85Kg - 8 reps 2 spotted

Both Monday and Thursday, Each day I'll push for 1 extra rep, each time I have done 10 reps, I shift weight up 2.5kgs and fall back to 8 reps. This increment of 1 rep wont last forever. But I was stuck at a plateu which I've found changing to this has certainly helpd. Before I was doing 3 sets of each, twice a week. I suppose now Im getting more rest. More strength gains

[Snatchy McClean]

Nice.

So this has been more a plateau-buster for your bench, as opposed to dramatic increases consistently over a long period of time?

What kind of results do you get using the same system for deadlifts, squats etc?

[two_phat]

@lemon:

So what you've done is taken the 'working set' idea - you don't actually follow the full body workout program like HST?

Do you do this with all your legs, back, shoulders as well? Or are you just working out your chest twice per week?

[lemon]

@lemon:

So what you've done is taken the 'working set' idea - you don't actually follow the full body workout program like HST?

Correct

Do you do this with all your legs, back, shoulders as well? Or are you just working out your chest twice per week?

I tried it with my back - which I only worked once per week. I got no increse on my reps and began to lose reps. <--- Decided once per week was not enough. So reverted to more sets as I cannot make it to the gym frequent enough.

Legs I stuck to higher sets once per week.

[deepmen15]

@lemon whats size/mass gains? on this program???

[lemon]

Well I've only taken the 1 working set out of it and only been on it for 3 weeks so size I am yet to notice, but strength I'm seeing 1 rep per chest day on my bench,