HST Log - Hypertrophy Specific Training

Body Building Workout Program

Veröffentlicht von: Charles Vanderhoff

Beschreibung

Hypertrophy Specific Training (HST) is a scientifically proven set of training principles designed to optimize training for muscle size.
Hypertrophy Specific Training is a bodybuilding program based on physiological principles of muscular growth discovered through science. Based on recent research, Hypertrophy Specific Training is the most scientifically valid way to train for muscle size and growth.
In its most basic form Hypertrophy Specific Training consists of an eight week program broken up into four consecutive two week blocks. The first two weeks are spent doing 15 rep sets, starting out at a percentage of your 15 rep max the first day and progressing the load used over the course of two weeks until on the final day of those two weeks you are lifting your 15 rep max. Your muscles will become conditioned to loads and it will eventually become ineffective at causing growth, so we don't want to spend a long period of time using the same load.
After a proper deload your muscles should be receptive to the lighter loads of the early 15s and should respond with growth. The point is not to lift your absolute max each workout, the point is to get growth all throughout the cycle by raising the weight consistently.
Hypertrophy Specific Training operates from 4 main principles:
1. Mechanical Load - Mechanical load is the primary growth stimulus.
2. Acute vs. Chronic Stimuli - Muscle must be exposed to the growth stimulus frequently.
3. Progressive Load - Muscle tissue will adapt to the load as you continue to train.
4. Strategic Deconditioning - When progress stops or growth plateaus, it is necessary to take a break from training.
Hypertrophy Specific Training is intended for intermediate to advanced weightlifters. If you are unfamiliar with weight lifting you should start with an easier program before running a Hypertrophy Specific Training cycle.
Please note: The Hypertrophy Specific Training program was developed by Bryan Haycock. This is not an official HST app and may deviate from information found elsewhere.
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HST Log Bewertungen

The 15 10 and 5 rep max settings don’t reliably save

dfq44fhh on

Vereinigte Staaten

This is maddening to go through a workout to figure out my max weights and the app lost about half of it. This has happened multiple times and the first time I assumed I had done something wrong, but then the second and third times the problem kept happening. I seriously regret purchasing this.

Increments are weird

denkelly on

Vereinigte Staaten

I’m new to HST so this might be me… but most of my weights first day were zero. It’s hard to figure out what to change the increments to if I can’t see them in one grid. I’m switching to an excel spreadsheet.

Almost there

Guitar Lamar on

Vereinigte Staaten

On the latest iOS I can't change the weight increment type. It's a blank screen.

Needs some updates

rperez8 on

Vereinigte Staaten

I’ve been using it for 3 weeks now and I do like it but Reorder workouts doesn’t work. And you also can’t update the weight lifted while working out.

Much needed app!

Jbou18 on

Vereinigte Staaten

I cannot say enough how grateful I am for this super simple and clean app for HST training. I love using HST but the spreadsheets floating around are a pain in the butt to use on the phone. This little app is quite simply amazing! I’ve never bought “pro” so fast in my life. A bit of a niche market but if you’re using the HST way of fitness workouts, this app is an absolute life saver.

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