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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The secret of training for a bodybuilder? After all, it is a process that cannot be observed with the naked eye.

However, the high-rep workouts serve an important purpose. This is by design. This is by design.

HST Training Program

True training stimulus-induced anabolism, therefore, only lasts two days at most. When to take deconditioning in Hypertrophy specific training program?

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. I have lifted off and on for all of my life and have never had significant gains until now. The whole point of HST is to present the body of research that explains how hypertrophy occurs and the method of training that we can derive from this research.

Hypertrophy Specific Training (HST)

This is done to extend load progression, starting from the beginning of the HST cycle, for another two weeks. I made decent progress in the beginning but as time went by, I seldom saw changes in the mirror, at least not any I could get anyone else to notice. For the second cycle, simply add 5 to 10 pounds to all lifts where necessary. The reasoning goes like this: If you missed it, be sure to read our interview with Bryan Haycock titled Mr.


For accommodating high frequency style of training sets in HST are limited to 1 or 2. You were absolutely right about the reps, I got it wrong so I adjusted my training schedule to reflect what you wrote. There’s a limit to the number of times you can add more weight once your muscle adapts.

Hypertrophy-Specific Training : : Official Home of HST

hwt Use the muscle round technique to light up your brachialis and add size to your arms. At this point the load progressive load haycoock to be increased or the degree of conditioning to that load has to be decreased strategic deconditioning. How many reps and sets should I do for Hypertrophy specific training? Light min cardio can be performed on the rest days but remember regular rest is very important to prevent injuries.

After all, though our understanding of muscle growth has expanded, our tools in the gym remain the same. Keeping volume number of sets and exercises low is critical if doubling the workout. You’ll eventually reach your maximum voluntary strength.

You’ll only be performing one or two work sets per exercise in this full body workout. Bryan’s bryna cool guy and knows his stuff, I’ll follow his advice any day. How to strengthen your forearms and grip The most visible muscle group is most certainly hayckck forearm: Dips for Chest vs. Don’t get a shoulder injury before you even start to do reps.


This adaptation resistance to the stimulus can happen in as little as 48 hours known as Repeated Bout Effect or Rapid Training Effect.

Hypertrophy-Specific Training | T Nation

Mechanical load explains how your body responds resistance training. I have lost the inch off of my waist I wanted to and gained 5lbs.! This is why once your muscle is as tough as shoe leather, all the work in the gym serves only to maintain what size you already have. Once again I thank you for this fantastic routine and plan to continue using it with continued success. Remember, this rep altering has nothing to do with the muscle adaptation. These products are designed and formulated specifically for competitive athletes, and serve as a high-end option for the casual health and fitness enthusiast.

Once growth has stalled, a period of about one to two weeks should be taken where no training is performed to let the muscle decondition and become sensitive to the effects of training again. My pains started clearing up as if by magic. This is sht Strategic Deconditioning is required for continued growth once growth has stopped all things remaining equal. The HST method does not focus on talking about the method itself but on presenting the body of research which explains how hypertrophy occurs.