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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Thank you for the reply Shawnstone, really appreciate it. Sunday, Tuesday, Thursday and Saturday are rest days.

HST Training Program

Remember, this rep altering has nothing to do with the muscle adaptation. Find your 15 rep max, 10 rep max, and 5 rep max for each exercise. To provide some context, for much of the 90s, Dorian Yates was Mr Olympia touting that nonsensical Heavy Duty shit — which allowed Mike Mentzer an opportunity to climb back onto his soap box proclaiming that hajcock should be doing one-two sets maximum, every days.

Make multiple copies for future cycles.

Because of the repeated bout effect muscle hypertrophy will stop. The rest of the time you are simply balancing nitrogen retention without adding to it. Because of this reason HST suggests to use a 2 week period for each rep range.

Instead, focus on whether you’re lifting more than you did the last time you trained that muscle. So, you spend two days growing and half a week in a semi-anticatabolic state returning to normal. The dead fish factor.


When all that we know about how muscle cells grow is laid out on the table, btyan picture begins to emerge. Although it’s fine to experience some accumulation of fatigue, adequate and regular rest is important to avoid injuries and control central fatigue. The basic theory of HST is based on the following premises: 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.

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.

How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats hwt you hurt. What are the preferred exercises for Hypertrophy specific training?

Please could you tell me how you overcame the chronic fatigue syndrome? The secret of training for a bodybuilder? You simply reach your maximum voluntary strength eventually. Bryan’s a cool guy and knows his stuff, I’ll follow his advice any day.

Hypertrophy Specific Training – The Best Hypertrophy Program?

You are commenting using your Twitter account. I bumped the reps to 20 for legs and set up 4 different programs that I would work on an A,B,C,D rotation because I was training twice a day, 6 days per week. Who would have thought that something that appears so simple in design, and so opposite to the current popular thought could produce such great gains.


As this happens, hypertrophy will stop. In the beginning I simply did what others were doing. By the end of the two weeks I was haycockk lbs on the bench het sets of 15 and lb on the squat for sets hzycock And I always try to get to a total of 30 reps 2 sets of 15can be like 1 set of 15, and 1 failing set of 15 split in 12 reps and 3 reps with 10 second pause.

Hypertrophy Specific Training – The Best Hypertrophy Program? – Carved Outta Stone

Strategic Deconditioning Strategic deconditioning taking some time off re-sensitizes the muscle to weight loads that once were able to promote growth, but since have failed to do so. The quality of food you eat? 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. The problem with Bro split routine is you will spend 2 days for growing muscles and half a week in a semi-anti catabolic state returning to normal.

You’re already doing the big basics, right? HST suggests limiting the number of sets per exercise and per workout to one or two sets. Repetitions will decrease every 2 weeks in the following order: In light of current published research, it would be incorrect to say “we don’t know how muscle grows in response to training.