Understanding The Principles Of Hypertrophy Specific Training

understanding the principles of hypertrophy specific training

Q:  My buddy in California said that a lot of guys in Gold’s are using HST training and that it is the fastest mass-building routine you can do. Can you give me an idea of the basics of the principles and provide a workout I can do just getting into it?

A: Sure. Hypertrophy specific training is an idea and set of principles. It’s not really a set routine, but yes, I can provide you with a routine that you can do as an example. First, here are the elements of HST and what is is based upon:

Mechanical load – Acute stimuli – Progressive load (increasing reps) – Strategic Deconditioning – Use of Compound Exercises – Utilizing Lactic Acid as a Stimulus for Tendon Repair – Lower volume per exercise – Training Muscle groups 3 times weekly.

Full body workouts are an earmark of this type of training. So a M, W, F schedule is key here. You’ll be doing full body workouts with between 1 and 2 exercises per body part, and between 1 and 2 sets for each. Rep ranges begin at around 15 in the first two weeks, then descend by 5 reps, as weight goes up, in each two week period. Check out www.hypertrophy-specific.com and find this sample workout:

  • 10-15 minutes warmup on bike or treadmill
  • Squats 1-2 warmups + 1 x 8
  • Leg Curls 1 x 8
  • Bench press 1 warm up + 1 x 8
  • Chins/ pull ups 1 x 8 (adding weight as you get stronger)
  • Dips 1 x 8 (adding weight as you get stronger)
  • Lying Triceps Extensions 1 x 8
  • Preacher curls 1 x 8

Bodybuilding.com also has a few. Do a search and try what works best for you. It’s just one way to add mass though – remember this. HIITS is one that people have had success using, just as regular garden-variety workouts and splits that incorporate the right amount of intensity, effort and weight, with appropriate rest. Point is, typically these techniques have a single guy behind them – usually a scientific guy with some know-how, but also a guy with a healthy ego who wants to see his method become “the” training method of the century. Nothing in working out is a magic genie in a lamp – nothing. You have to find your own way here. I do suggest you try this, and other methods, to find the best mass-builder for you.