Thread: Hst

What is it?

It works. It not the best out there but it's not at all a bad training program.

There have been many discussions on it here. I'd suggest you do a search and ask more specific questions about it.

Hypertrophy Specific Training

would you say it is the most effective program for building size? and if not what do you think is?

Been a few threads lately looking for the "best" program for gaining size, but the honest to god truth is this:

There isn't one.

Everything works, nothing works forever. There is no one single special program that is better than any other program because eventually your body will adapt to whatever you can throw at it.

There are some good programs, there are some bad programs, but the key factors in getting anywhere have always been the same - good diet and hard work.

I've seen people on really basic boring training programs that have packed on muscle because they've put in some hard graft and been consistent with their diets. I have also seen some guys with programs that are absolutely perfect get absolutely nowhere because they thought the program was the be-all, end-all.

Do some big exercises, lift consistently, and eat a lot of good wholesome food.

ok so your saying that periodization is the way to go then?

Originally Posted by bblifter

ok so your saying that periodization is the way to go then?

Periodization is an important factor, yes, but i would say hard work is just as important, and since thats something you can't write really down on a program template i think a lot of people forget about it.

No matter how the training variables are packed together, or what fancy new name they're calling it, the same few basic points have worked for years:

1. Big compound exercises.
2. A nutritious and plentiful diet.
3. Hard work and consistency.
4. Lots of quality rest.

body part split or full body?

Originally Posted by bblifter

ok so your saying that periodization is the way to go then?

HST incorporates linear periodization. Periodization is not a training protocol. It is a general term to describe a systematic alteration of training variables over time.

I think HST is a solid program in a lot of ways, and you would do well to give it a shot. I don't know if I would pick out exercises in exactly the fashion they suggest, but the general principles for success are there (Variations in intensity, deloading, progressive overload, etc.)

i want to try this the workout on hypertrophy-specific website
but it will take AGES for each workout? If you rest 2 mins between each set for example and there is 22 sets in total per workout thats 42 minutes of rest alone add on to that the minute for each set and you have another 22 mins bringing total time to 64 mins and thats only if you work at those strict timings?! is there a shorter 45 minute version anyone knows?!?!?

Originally Posted by bblifter

i want to try this the workout on hypertrophy-specific website
but it will take AGES for each workout? If you rest 2 mins between each set for example and there is 22 sets in total per workout thats 42 minutes of rest alone add on to that the minute for each set and you have another 22 mins bringing total time to 64 mins and thats only if you work at those strict timings?! is there a shorter 45 minute version anyone knows?!?!?

That doesn't sound that long really. About an hour is normally what a workout takes, no?

You could also modify the exact volume slightly and still use the general principles of the program.