As you can probably tell by the name, Hypertrophy Specific Training (HST) is designed with hypertrophy (size) in mind. This does not mean it neglects strength gains because it doesn’t. You will get stronger on this routine but the main focus is on hypertrophy. Hypertrophy refers to the increase in muscle size and volume due to the enlargement of its component cells. Hypertrophy specific training is designed using a high frequency low volume concept and is more of a full body workout routine. The idea behind the higher frequency in this routine is to create a consistent environment for the muscle to adapt to.
The program argues that if a muscle is worked infrequently (e.g. only once a week) the muscle will adapt…. and then un-adapt before you get a chance to train it again. By frequently working the muscle with one or two sets per exercise, the muscle is constantly being worked in order to adapt to the stimulus that is being placed upon it and grow in size.
Consequently, the idea behind the low volume in this routine (1-2 sets per exercise) is to ensure CNS (central nervous system) fatigue is kept to a minimum, allowing greater strength and muscle gains. Less sets are also used to prevent the individual from falling into an over-trained state.
HST – Hypertrophy Specific Training Template
Here is a quick template for the HST routine.
Exercises Used:
Legs: Squats/Leg Presses/Leg Curls/Stiff leg deadlifts. Leg extensions are optional.
Calves: Calf Raises
Chest: Incline Bench Press + Dips (with lean forward)
Back: Chin-ups and seated/bent over row
Shoulders: Shoulder press and rear/lat raise
Biceps: All curling movements
Traps: Shrugs
Triceps: Pushdowns or lying tricep extensions
Abs: Crunches
Sample Routine: This is a two week sample routine using the 15 rep cycle. You will understand what the 15 rep cycle is once you read the main program principles which are outlined below this template. This is just to give you a rough guide on what your workouts will look like:
Week 1:
| Monday | Wednesday | Friday |
|---|---|---|
| Squat 2×15 (80lbs) |
Leg Press 2×15 (200lbs) |
Squat 2×15 (90lbs) |
| Leg Curl 2×15 (40lbs) |
Leg Curl 2×15 (45lbs) |
Leg Curl 2×15 (50lbs) |
| Bench Press 2×15 (100lbs) |
Dips 2×15 (Bodyweight) |
Bench Press 2×15 (105lbs) |
| Chin Ups 2×15 (Bodyweight) |
Rows 2×15 (90lbs) |
Chin Ups 2×15 (5lbs) |
| Shoulder Press 2×15 (50lbs) |
Shoulder Press 2×15 (55lbs) |
Shoulder Press 2×15 (60lbs) |
| Shrugs 2×15 (120lbs) |
Shrugs 2×15 (130lbs) |
Shrugs 2×15 (140lbs) |
| Bicep Curls 2×15 (20lbs) |
Bicep Curls 2×15 (25lbs) |
Bicep Curls 2×15 (30lbs) |
| Tricep Extensions 2×15 (30lbs) |
Tricep Extensions 2×15 (35lbs) |
Tricep Extensions 2×15 (40lbs) |
| Calf Raises 2×15 (130lbs) |
Calf Raises 2×15 (135lbs) |
Calf Raises 2×15 (140lbs) |
Week 2:
| Monday | Wednesday | Friday |
|---|---|---|
| Leg Press 1/2×15 (210lbs) |
Squat 2×15 (90lbs) |
Leg Press 2×15 (220lbs) |
| Leg Curl 2×15 (55lbs) |
Leg Curl 2×15 (60lbs) |
Leg Curl 2×15 (65lbs) |
| Dips 2×15 (5lbs) |
Bench Press 2×15 (110lbs) |
Dips 2×15 (10lbs) |
| Rows 2×15 (95lbs) |
Chin Ups 2×15 (10lbs) |
Rows 2×15 (100lbs) |
| Shoulder Press 2×15 (65lbs) |
Shoulder Press 2×15 (70lbs) |
Shoulder Press 2×15 (75lbs) |
| Shrugs 2×15 (150lbs) |
Shrugs 2×15 (160lbs) |
Shrugs 2×15 (170lbs) |
| Bicep Curls 2×15 (35lbs) |
Bicep Curls 2×15 (40lbs) |
Bicep Curls 2×15 (45lbs) |
| Tricep Extensions 2×15 (45lbs) |
Tricep Extensions 2×15 (50lbs) |
Tricep Extensions 2×15 (55lbs) |
| Calf Raises 2×15 (145lbs) |
Calf Raises 2×15 (150lbs) |
Calf Raises 2×15 (155lbs) |
Hypertrophy Specific Training Principles
The above template should give you an idea of what the routine will look like once you design your own. This is not a set routine, its just an example and can be tweaked by substituting exercises in and out to suit you. Here are the main principles and rules of hypertrophy specific training:
Rep Maxes. Before you start this program you will need to know your 5 rep, 10 rep and 15 rep max. These are the number of repetitions you can perform before reaching muscular failure. So if you can bench press 135lbs for 5 times and fail on the 6th rep, then 135lbs would be your 5 rep max for bench press.
To find these out take a weeks training before starting the program to test your maxes. Alternatively you can guess them based on previous workouts or find an online calculator to help estimate them. Best way is to take a week to test your max’s in the gym.
Muscle Groups. Muscle groups worked in the hypertrophy specific training routine are Legs, Chest, Back, Traps, Shoulders, Biceps, Triceps, Calves and Abs. Roughly the same order of the exercises that were illustrated above in the template.
Exercises. Exercises used for the above muscle groups should be compound exercises apart from muscle groups such as biceps, triceps, calves and abs. So for chest use bench press, for back use chins, rows or deadlifts. Use squats for your legs. You get the picture. This program has flexibility when it comes to exercises.
You can use between 1 and 3 exercises for certain muscle groups but ensure the volume of sets are low. Use only one or two sets per exercise. Take shoulders for example. If you wanted to perform another shoulder movement as well as the shoulder press you should ideally set it out something like this:
Shoulder Press 2×15
Lateral Raises 1×15
Or
Shoulder Press 1×15
Lateral Raises 1×15
Rear Delt Raises 1×15
Remember that the workouts will prove quite time consuming if you keep adding additional exercises to the routine. Performing 1-2 sets of your main exercise for a targeted muscle group is preferred. One working set of an exercise can also be preferred when using heavy compound movements and challenging weight.
Sets. We touched on this in the above paragraphs. Only perform 1 or 2 sets per exercise. This is a key part of the program so don’t mess with it. 1-2 sets per exercise only.
Reps. Reps are performed in the following order. For your first two weeks you perform 15 repetitions of every exercise you perform. For the next two weeks you then perform 10 repetitions of every exercise. For the remaining 2 weeks you perform 5 repetitions of every exercise. These 5 repetitions will be your 5 rep max for each exercise.
That’s the first 6 weeks of the program completed. For the remaining 2 weeks you have the choice of performing 2 additional weeks worth of 5 reps (using your 5 rep max), or you can attempt to lift your 2 rep max along with 3 negative reps. To do this you will need a training partner to assist you for negatives.
HST Hypertrophy Specific Training – Training Cycles
HST is broken down into a number of small 2 week cycles. As explained above, the first 2 weeks are performed using 15 reps for each exercise. What you need to do here is take your 15 rep max and place it at the end of week 2 on the Friday workout for every exercise. For the next two weeks you do exactly the same thing but you change your rep range to 10 reps and place your 10 rep max at the end of week 4 on the Friday workout.
You should by now get the idea of what’s happening. Do exactly the same thing for weeks 4-6 using your 5 rep max. Your next 2 weeks are performed using your 5 rep max for all exercises for every workout. Alternatively you can increase the weight a little and perform your 2 rep max for all exercises along with 3 negatives if you wish to do so.
I would stick with the 5 rep maxes for the final two weeks as negatives require a training partner. Once you complete 8 weeks of this routine, you have completed what is known as one complete cycle. The program then requires you to take a weeks break from any lifting.
Should you wish to complete another cycle of the program (you should), follow the exact same routine and increase the weight by 5-10 pounds on all exercises when compared to your previous cycle. Exercises and sets may be altered slightly but ensure you continue to follow the main principles/rules of the program.
HST Hypertrophy Specific Training – Weight Used
So by now you should understand that the routine is broken down into smaller 2 week cycles before different rep ranges are introduced. To calculate the weight you use for each workout (remember you have 3 full body workouts a week) take 5-10lbs away from your 5,10 and 15 rep maxes and continue all the way back to workout number one.
That’s use the first 15 rep cycle as an example. Say you place your 15 rep max for shoulder presses at the end of week 2 (Friday) as 70lbs. In your previous workouts where you are required to perform the shoulder press you simply subtract 5-10lbs from the end of week two’s shoulder press weight, and go all the way back to workout number one. Example:
Your 15 rep max for shoulder press is 65lbs and is placed at the end of week 2 on your last workout day (Friday). The weight used in previous workouts to build up to this 15 rep max would then be:
Week 1 – Monday – Shoulder Press = 40lbs
Week 1 – Wednesday – Shoulder Press = 45lbs
Week 1 – Friday – Shoulder Press = 50lbs
Week 2 – Monday – Shoulder Press = 55lbs
Week 2 – Wednesday – Shoulder Press = 60lbs
Week 2 – Friday – Shoulder Press = 65lbs < 15 rep max!!
Use this method to calculate the weight used on every exercise in your routine.
Warm-Ups. Warm up sets should always be performed before your 1-2 working sets of an exercise. Failing to warm up properly can result in injury and effect the amount of weight you can move for your working sets. Warm up sensibly for certain exercises should you need to do so.
Obviously for a movement such as the squat, you will need a good few warm up sets depending on how strong you are. However, if your performing leg curls after squats you probably wont need as many warm up sets. Be smart and sensible with warm ups.
Rest Between Sets. Not really a key part of the routine so answers to this will probably vary. Stick to 1-2 and a half minutes rest intervals between sets and you should be fine.
One very last point to be made about this routine is that it can be performed using an AM/PM split. This basically requires you to workout twice a day for your Monday, Wednesday and Friday workouts but split’s the workload in half. You perform half of the workout in the morning and the other half in the evening. This is optional and totally down to the individual.
Remember that the above template is not set in stone. You can change it slightly as long as it still follows all of the main rules and principles of the HST program that is outlined above. If you want, Monday, Wednesday and Friday workouts can all be identical. There’s no need to switch the exercises around if you don’t want to! Or maybe you would prefer to bench press every workout, therefore eliminating dips as one of your chest exercises. It’s entirely up to you.
