Evidence Supporting HST Training

Bigger Stronger Leaner Competitive Bodybuilding
1

This is not my post, but i thought it was an interesting post so i thought id convey it to you guys and get your input.

For those of you who are still in mind that conventional training splits (i.e working each bodypart once per week to failure; waiting for it to heal; repeat) there is evidence which shows this "old shcool’ train of thought may very well not create the most optimal conditions for hypertrophy (muscle growth).

That is where I feel HST (Hypertrophy Specific Training) come in. Here are links to articles negating the old school mentality on muscle repair…

http://www.ncbi.nlm.nih.gov/entrez/...4&dopt=Abstract

http://www.ncbi.nlm.nih.gov/entrez/...4116&query_hl=2

http://www.ncbi.nlm.nih.gov/entrez/...9227&query_hl=2

Secondly, there is evidence supporting that performing a single set of exercise has the same effect as performing mutliple sets. Here I will quote Brian Haycock…

“In a study performed at Montclair State University5 researchers investigated the effect of a single set vs. a multiple set routine on increasing upper body strength. They had the subjects perform either one set or three sets of bench press, incline dumbbell press and flat dumbbell flies using ten reps, three times per week for 12 weeks. This kind of study has been done before but this one is particularly valuable because it involved previously “trained” subjects. This is significant because untrained subjects will usually respond positively to virtually any training routine. Just because a training strategy works for beginners doesn’t mean it will work for experienced lifters. These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn’t do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible.”

The study referenced above is; Curto MA., Fisher MM. The effect of single vs. Multiple sets of resistance exercise on strength in trained males. Med. Sci. Sports Exrc. 31(5 Supp) pp.S114, 1999

Lastly,

In reference to working a single bodypart 3 x per week versus once possibly equalling greater gains, I can sopeka from experience that I feel much more anabolic 24/7. I feel as though I am maknig gains much quicker on HST that before on conventional methods (though HST is hardcore in the gym I will admit though I thrive on it). Again I will quote Bryan…

“In a study performed at the University of Alabama4, two groups of subjects performed the same periodized resistance training routine either once per week or three times per week. The results showed that muscle mass increases were greater in the three workout per week group, compared to the one workout per week group. In addition, the strength increases in this group were on average 40% greater! So what does this mean to you? It means the fear of overtraining, which sometimes verges on paranoia, may be preventing you from getting the most gains you can in the gym.”

The article referenced here is… McLester JR., Bishop P., & Guilliams M. Comparison of 1 and 3 day per week of equal volume resistance training in experienced subjects. Med. Sci. Sports Exrc. 31(5 Supp) pp.S117 1999

2

Bryan is a bright guy and I like his HST. He, on his site threads, usually suggests a couple sets for hypertrophy but points out that a single set can often maintain and even increase strength slowly. He currently advocates about 3-4 sets 3x per week per bodypart. Avoiding failure and trending upward in intensity. Much the same rationale as TBT and EDT. Just different ways to skin the animal. His site has lots of good info.

DH

3

I had read those articles before (and they cleary show-the mechanism-why most people should in theory need to train a muscle more often that once a week) but I never really understood the implications.

I tried “heavy duty” for years and eventually started to get strong and add muscle when I upped my sets and frequency.

The two problems with H.D. were that 1) if I waited a week to train a muscle again I simply could not make improvements because it destroyed the continuity of the training and
2) trying to go to failure, and beyond, and putting all of yourself out there to get more reps than the last week was psychologically draining.

So it sounds like this is saying

1 hard set every 2-3 days for an exercise but don’t worry about failure-just stay 2 reps below failure and your recovery rate goes up dramatically.

Makes some sense.

4

I tried HST. Although he has some good principles, I didn’t like the program and actually lost size and strength while using it.

I like full-body workouts and upper/lower body workouts, but I need more volume and intensity than Bryan prescribes to make gains.

5

I like it for hypertrophy only, but unfortunately the only periodic marker for my gym success is strength gain (because water balance and diet alone can change measurements over a 6-wk period).

So I would rather undulate the periodization to prevent the detraining of certain muscle fibers, that plus its simplicity is the greatness of TBT.

6

[quote]Nate Dogg wrote:
I tried HST. Although he has some good principles, I didn’t like the program and actually lost size and strength while using it.

I like full-body workouts and upper/lower body workouts, but I need more volume and intensity than Bryan prescribes to make gains.[/quote]

I have used HST a few times as well, but had the opposite experience. I had great success with it and gained lean muscle AND lost some fat. Plus, I still felt great at the end of my workouts! I think the most difficult part of the program was to find the right weights and intensity to get the most out of the program. It is a bit complicated when compared to the basic principles of EDT and other kinds of training, but it’s a nice change-up.

As for the articles, I haven’t read them and probably won’t. There’s probably some truth to them, but you’ve simply gotta find what works for YOU.