HST- Hypertrophy Specific training
- Thread starter Buffman
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Man of Honour
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- 5 Jun 2003
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It's rather good - but I felt compelled to add dropsets to make it a bit harder 
I actually want to try this soon, too.
Craig, you dont mind if I steal your chart
Batter away, this feels like ages ago now for me. After doing this I decided to stop going to that gym so heavy deadlifts and squats were the only possible conclusion I could come to!
Benny a good way to set this up is to have the weights on the final day of each phase (15s 10s and 5s) ~102.5% of of your max and then draw the previous days weights at around 97.5% and 92.5%. You have to know you'll hit it, but it makes every phase a little tougher and it means your setting PBs every two weeks.
The 15s suck, especially if you try to keep your rest times low. The day with HC2PP towards the end is particularly interesting. I won't be so bad if your fitness isn't as shocking as mine though. The 10s are awesome, I find they give me big pumps. Then on the 5x5 part you end up wondering why you set the weights so low. I've only ever done it with my A and B day style set up with the exercises I laid out in gymrats though, but I imagine it's all fairly similar.
HST is without a doubt my favourite all rounder routine. I'm planning on alternating it with my powerlifting program for most of next year.
The 15s suck, especially if you try to keep your rest times low. The day with HC2PP towards the end is particularly interesting. I won't be so bad if your fitness isn't as shocking as mine though. The 10s are awesome, I find they give me big pumps. Then on the 5x5 part you end up wondering why you set the weights so low. I've only ever done it with my A and B day style set up with the exercises I laid out in gymrats though, but I imagine it's all fairly similar.
HST is without a doubt my favourite all rounder routine. I'm planning on alternating it with my powerlifting program for most of next year.