Training Utilizing the HST Method

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Genesis of HST training

The genesis of HST training, short for hypertrophy specific training, lies with Bryan Haycock. In 1978, he became interested in strength training and has since promoted the method he believes to be the most effective in building a physique. Misguided assumptions of European strength trainers, whose plans were not centered on building muscle mass but on increasing strength and improving motor skills, prompted him to create his own training system. In essence, the trainers were focusing on athletic performance rather than appearance. However, most gym-goers are interested in altering their physique. Building muscle mass is a long-term process, so if this is the primary objective of the trainee, they should maximize results by adhering to appropriate principles. Bryan Haycock developed his principles based on conclusions drawn from scientific research. Consequently, the HST program is based on the most important pillars of muscle hypertrophy and sets aside other benefits of strength training. This does not imply that muscle strength cannot be developed or that there will be no stagnation as a result of performing HST. Sarcoplasmic hypertrophy will always coexist with myofibrillar hypertrophy, and it also works in the opposite direction. It's all about priorities, and in this case, it's about building circumference.

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Requirements for HST Training

Each training session possesses its own set of rules that must be maintained to achieve muscle development. It is easy to predict that the premises of HST will be based on physiological principles that align with current scientific trends. Is this something that is absolutely essential to increase muscle mass?

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It represents a mechanical load

Well, there's no conversation about muscle hypertrophy without burdening the motor system... This compels the body to build muscles.

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Elevated frequency level

What does training one set once a week yield? Restricted muscle mass development and not utilizing the full potential of this process. Protein synthesis and muscle reconstruction usually take up to two days. Higher frequency also brings other benefits, such as more regular work on motion patterns, and perfect technique always aids in overcoming external resistance. Outcome? Greater motor control and strength!

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Progressive load escalation

Muscles are subjected to mechanical load and can sense their strength. However, the crucial aspect is adaptation. Muscle fibers become resistant to these factors when these methods are the only ones focused on increasing muscle mass. In such a case, nothing changes in training. It is important to consider a progressive increase in load. Muscles do not only react to very high loads, but they respond best to changes. The hypertrophy effect can be achieved by gradually increasing the load from the previous week, even if one does not fully utilize their capabilities (and even if it means not utilizing them). A slow but steady increase in load from week to week, and then from month to month and from year to year will significantly increase the total load lifted, both during a single training session and in the larger training cycle.

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Strategic regenerative training

It is not possible to maintain a constant, low, weekly, small weight of even 0.5 kg for the entire life, and a high level of training in suitable conditions most likely increases adaptation rather than decreasing it. This is where strategic regenerative training comes into play, which once again sensitively reacts to muscle growth. Another advantage is, of course, the regeneration of the nervous system. One cannot always use a high percentage of maximum weight and feel rested. Therefore, strategic regenerative training includes careful periodization - increasing mass, but also decreasing, it is the same with the number of repetitions.

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Complete HST training program

The complete HST training program should include four microcycles, each lasting two weeks. Individual training sessions take place three times a week - on Mondays, Wednesdays, and Fridays. HST is based on the FBW system, so during one training session, you train your entire body.

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HST training and peak weight

Each strength training program should commence with determining the number of kilograms in each exercise, allowing for the planning of the entire mesocycle. Considering that HST consists of training blocks divided into 15, 10, and 5 repetitions, it is recommended to test each exercise within these ranges, setting the foundation for determining the subsequent weeks of training. Identify the maximum weight you can execute such repetitions with, and it should be a genuine figure. If someone performs bench presses with a weight of 70 kg for 13 repetitions, they should not record the best result for 15 repetitions, but rather decrease the weight to 65 kg to avoid disrupting the entire cycle. As for adding kilograms, input 65 kg for the final training session of the two-week block and start the first training session with a weight of 52.5 kg, adding 2.5 kg with each training session according to the previously established rules. If it's too easy, don't worry, as at the start of the training cycle, you executed 65 kg for 15 repetitions and most likely would not repeat a second such series. However, in HST, after two weeks, you can perform two such series.

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The training spectrum

Repetitions decrease every two weeks in the following sequence: 15 repetitions for 2 weeks, then 10 repetitions for 2 weeks, and finally 5 repetitions for 2 weeks. The decreasing volume is a result of increasing training intensity. The changing ranges and intensities bring numerous benefits, positively affecting both fast and slow muscle fibers. This consequently leads to maximization of muscle growth. However, it is important to note that the number of repetitions per exercise should be 1-2. If the frequency is high and the progression of weights is maintained, the training will not be too easy to build muscle mass.

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First Training

Squats - 1 × 15 Deadlifts with a rattan grip - 2 × 15 Bench exercise with a positive incline - 2 × 15 Dips - 1 × 15 Pulling with a sleeve - 2 × 15 Pendulum rowing - 2 × 15 Military press - 2 × 15 Arm lifting with body bends - 1 × 15 Dumbbell bicep curls - 2 × 15 Upper cable tricep extensions - 2 × 15 Finger raises - 2 × 15 AB roller - 2 × 15.

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Diverse Training B

Bulgarian squats – 2 × 15 Romanian deadlift – 1 × 15 Pressing the barbell on an inclined bench with negative incline – 2 × 15 Pull-ups – 2 × 15 Pull-ups with underhand grip – 2 × 15 Pendlay rowing – 2 × 15 Pressing soldiers – 1 × 15 Side dumbbell lifts – 2 × 15 Hammer curl with dumbbells – 2 × 15 French press – 2 × 15 Single leg lifts – 2 × 15 AB roller – 2 × 15.

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Varied Strength Training

Squats - 1 × 15 Deadlift with a flat bar - 2 × 15 Bench press with positive incline - 2 × 15 Dips - 1 × 15 Underhand grip pull ups - 2 × 15 Pendlay row - 2 × 15 Military press - 2 × 15 Abdominal press with dumbbells - 1 × 15 Tricep extensions with dumbbells - 2 × 15 French press - 2 × 15 Finger extension - 2 × 15 Garhammer raise - 2 × 15 The first two weeks of the strength training plan are presented here. After that, one should reduce the repetitions to 10, increase the weight, and continue according to the above-mentioned microcycles.