Bryan Haycock, author and founder of the Hypertrophy-Specific Training (HST) method and Hypertrophy-Specific Nutrition (HSN), began lifting weights in By Bryan Haycock, Editor-in-Chief. Discuss this article in the HST Forum. This is a workout that I designed after years of studying hypertrophy-specific research. Bryan Haycock’s interview with T-mag, informative, basic summary of HST. Part 1. Mr. Hypertrophy. An Interview with Bryan Haycock by Chris Shugart.

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So never focus only on how tired you are to judge your training.

Hypertrophy-Specific Training by Bryan Haycock

You’ll reach max poundages for a given rep range on the last workout of each two-week block. Here’s where most so-called diet gurus go wrong. The following notes were taken from my first 4 weeks on the program. Well, the principles of hypertrophy were gathered, a method was tailored accordingly, and the results speak for themselves.

This subject deserves a lot more attention than I am able to give it here. The downside of taking a week of “recovery” every time you load a muscle is that many of the acute immediate responses to training, like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels, all return to normal in about 36 to 48 hours.

Repetitions will decrease every 2 weeks in the following order: Light min cardio can be performed on the rest days but remember regular rest is very important to prevent injuries. So, for example, if haycofk rep max on a given exercise is pounds, assign pounds for the last workout of the rep block, then assign weights that build up to your max in six workouts two week’s worth of training sessions. Acute Stimulation In order for the mechanical load to cause significant hypertrophy, stimulus must be applied often enough to create a new “environment”rather than seemingly random and acute stimuli.


If you are not gaining weight, perhaps it is your diet that needs more attention. Check it out, and if you want, give it a fair try and let us know how it brysn for you. Although significant increases in strength are often experienced while using HST, the program is not centered around strength gains. Light cardio min. Higher rep sets that really burn benefit the tendons and bryna by both increasing resistance to injury i. This means if you aren’t increasing the weight you’re training with every two weeks or so, you’re at best only maintaining your muscle mass.

After all, though our understanding of muscle growth has expanded, our tools in the gym remain the same. For me, I followed the above bullshit to the letter. You can, of course, adjust your repetitions every week ht example 15, 12, 10, 8, 5 etc but this type of variation is more complicated and could be difficult to follow.

So if you would normally do 8 sets of bench-press a week 4 Monday and 4 Thursdaythose 8 sets would be spread into set blocks every other day. Incline treadmill brisk walk should be first choice.

For about 10 years I trained with all the popular training styles. Because I was training so frequently, I literally started dreaming about working out and my girlfriend said that when I was holding her hand while sleeping, I started curling it like a dumbbell.


Hypertrophy-Specific Training : : Official Home of HST

The quality of food you eat? The basic theory of HST is based on the following premises: 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.

In the second hsst week block, you’ll increase the weight and drop the reps to ten.

Hope you’re not doing any of them. The first few weeks call for 15 rep sets. This is a total of about 6 to 12 sets per muscle group per week. So, the primary stimulus for muscle-fiber growth haycoxk the physical effects of loading the muscle lifting and lowering a weightnot the “effort” required to lift or lower it. To overcome the repeated bout effect lifting load must be increased consistently or change the exercises regularly. In this way you can accommodate ever increasing mechanical hacyock.

HST Training Program

You were absolutely right about the reps, I got it wrong so I adjusted my training schedule to reflect what you hayfock. You know that spicy stuff every guy under 30 squeezes onto his food? He is a physiologist who’s worked as a writer, editor, and as a coach.

Frequency Each muscle group should be trained three times per week. You simply reach your maximum voluntary strength eventually.