It’s at (if the mods will allow)www.hypertrophy-specific.com and at www.thinkmuscle.com
Steve
I am not a regular poster here, but I am a regular reader here. Your skepticism is understood. I was the same way before I started. You are mistaken in the belief that HST is based on one study of 1 set vs 3 sets. It’s not. You only use 1-2 sets because the frequency is too high to utilize high volume. HST is based on low volume, high frequency, high intensity progressive loading. Doing more than 1 or 2 sets with such high frequency would result in overtraining fairly quickly even at submax weights. If you read the info at the sites given, you’ll see that there are a ton of referenced articles to check out, not just one study. I don’t recall that the 1 set vs 3 set study is even listed. HST is based on changes that occur at the cellular level in response to induced microtrauma. It is for Hypertrophy. Hence the name.
Steve
Specifically, what program were you doing before you started HST - I just finished a modified version of the growth surge project. Before that I was doing primarily either a Westside style split from August through November and then tried an unsuccessful and poorly planned cutting cycle through December and January…How many years of lifting do you have under your belt? - Been lifting off and on since I was 16. Progress has been up and down all my life, but in the last 8 months since finding T-mag my progress has really exploded…how old are you (25)…do you consider yourself a beginner, intermediate or advanced lifter? - I’m a little of all three depending on what you’re specifically talking about. In general, I consider myself an intermediate stage lifter with advanced knowledge that I’m finally learning how to apply. You can know everything in the world about the best in diets, training and supplemenation but until you committ to applying this stuff to your life, you’ll never make progress.
To Steve M.: Thanks for your feedback. Glad you’ve been doing so well on the program!
I went back to look for that 500cal/day recommendation on the ThinkMuscle board and couldn't find it. I'm pretty sure I saw it somewhere, but maybe I'm mistaken. Regardless, I've been losing LBM relative to fat since I started the program, whether on plus-cals or minus-cals. So the program hasn't really been working for me.
I usually eat Massive Eating style, so that's not a problem. And I don't weigh anything close to 220 - more like 180. But I have the feeling that the key to whether one gains on HST or not is going to be how much consistent lifting experience one has. I'm a bit older than you (40 next month) and have been lifting very consistently since I was 15. More to the point, I had come off of a couple of tough cycles (GSP and Maximal Weights) before trying HST. So I'm thinking that while HST might be good for someone who's either (a) relatively inexperienced and/or (b) overtrained, it might not work as well for those who aren't. Not trying to slight anyone, just calling it as I see it.
To Trev: Interesting point about the tendons. Having thought about it for a couple of days now, I think that the answer is maybe that, with another couple of factors as well. My strength gains were in the 15- and 10-rep ranges, not the 5s. I got all of my 15 and 10-rep maxes, all without as much strain as I would have expected. In addition to possible tendon changes, I think that there are two causes: (1) It's hard to really calculate a 15-rep or 10-rep max accurately. Once you get up to ten reps, you can almost always grind out one more (if you're motivated enough - as you are at the end of a two-week microcycle designed to give you a ten-rep max). The difference is after all only an extra 10%, as opposed to an extra 33% if you were doing, say, a 3-rep max. Also, (2) I think that if you're not used to working in the higher rep ranges (as most bbers probably aren't), then you get more efficient at those ranges after two weeks, allowing you to do more.
Finally, to Maverick: Your suspicions are exactly what my experience has borne out. I've gotten some decent strength gains, but no hypertrophy at all. Still, people have reacted differently to HST, and you'll never know until you try the program for yourself. That said, I believe that those who have less "density" (for lack of a better word) in their training backgrounds will see more results than others.
I think the main thing here is to realize that training a muscle or group of muscles 3 times per week or more is better than once a week. I never get sore anymore plus my strength is way up. Think about it your teaching your nervous system everytime you lift a weight. It’s like learning a language if you practice once a week your not going to make the same progress as someone who practices 3 times aweek or whatever. I know some argue about recovery but like I said I’m practically never sore and my strength is going up so…
These principles are nothing new just pick up a book by Fleck or Kraemer or Bompa. Byran did present it wonderfully though. I’m in my 6th week of my first meso cycle. I’m up a few pounds…my diet wasn’t on track until last week or so. Duh. For my next meso I’m going to manipulate something besides the weight. I’ve got ideas rolling around. I have noticed more muscle strains on this workout…however I attribute them to me being a dumbass in the gym. IE: Accidentally loaded the bar is way more weight than I thought it was. Heheh. 
Great idea for this post. I’m currently on my first week of 10’s, on my first cycle. I’ve been lifting on and off since I was 15, now 31. My training has been on and off jumping from different routines lately that I’ve been trying, until my brain finally kicked in and realized that consistency is a must for gains. That’s when I read about HST. I must admit I was attracted to having my weights all laid out (particularly for the next 8 weeks), and NOT going to failure too often. I think “failure”, at least for me, is just too much on the body unless used very sparingly. So I decided on HST, and I like it so far. My legs took on a great appearance during the 15’s, and I feel great and never drained.
My strength did go up as well, as I could have easily beat my 15rms on my 6th workout.
As for diet, that’s something I’ve been tooling with since I started. I want to get leaner, yet want to keep calories up to take advantage of the workout. So I’m tossing around diets like I was routines before. I’ve come to the conclusion that hard and lean is and will always be far more appealing to me than bigger and fat. Therefore, I’ll be taking the rest of this cycle and using it for cutting.
All in all I’m happy so far with HST, but from what i’ve read the better of the gains are yet to come, as in the 5’s. I read one post that even said he didn’t see anything until his first week of Negs, and then his girlfriend was telling him he looked huge. I hope I have the same results.
One other thing for anyone thinking about doing HST: you should firgure on adding a week or so onto the total time that this program will take. The reason being that it will take you a couple of workouts to really get an idea of what your 15- and 10-rep maxes are on all the different exercises that you’re going to incorporate.
char-dawg, good point. Actually, if you read the HST lierature, Haycock suggests taking a week and, in three seperate workouts, determing your 15, 10, and 5 rep maxes.
I finished the first workout of my second week of 15s today, with the reduced volume discussed previously. Second set was bench, pullover, dip, pullup, curl, leg extension, SLDL. It went very well, still got a great pump. Still, as the weights get heavier, I'm reminded why I really look forward to the tens...at a weight that almost brings you to failure, 15s are just rough.
Overall, I’m making great progress. It seems like a lot of people are still skeptical about the program, which surprises me to be honest. I’ve read through all of the information about a hundred times, and it just seems to make perfect sense, everytime. I certainly think it avoid overtraining; I don’t know, though. To each his own. Still, I’ll be sticking with HST for a while.
Keep this thread going; I really want to see everyone’s results. Thanks, guys.
Okay, fellow HST people, I need a little advice. I’m really not happy with the way my chest is lagging. I was thinking of switching exercises for my next mesocycle. Right now I’m doing flat bench and dip. Pretty much what Haycock recommended. My chest just isn’t growing the way I want it to at all, though.
Please, any suggestions? I was thinking maybe keep the bench, but switch the dip as it's a lot of tricep as well. I really want full, high, off-the-collarbone type pecs. Any help would be great. Thanks so much, everyone.
Trev - How about an incline press. Either barbell, dumbell or Hammer Strength.
Try dumbell bench presses or incline dumbell presses. I’ve had to stop barbell benching for the last 2 months due to shoulder tendonitis. Dumbell bench does’nt seem to aggravate the problem. Even though I’m a fairly big bencher I’ve noticed better chest development with dumbells. I’m in the second week of 10’s of HST. So far I like the program, but need to back off on the intensity of the first two days of the week.
I guess I’ll make the obvious recommendation of doing some incline work. I find that dumbbell incline presses are probably the best overall chest exercise (for me anyway). You get more stretch and better control. Might add some flyes as well.
I'll also add here that I'm going off HST as of today. After a week of negatives I'm still not experiencing the growth that I want, so with swimsuit weather coming I'm not going to spend any more time on this. It was a nice experiment, but didn't work out (so to speak) for me. If anyone has any questions about my experience with the program that haven't been answered above, feel free to ask; I'll be happy to give whatever advice I can.
Jason, I was considering that. Hammer Strength is out, as we don’t have the machine at my gym. I’m was dead set on incline press, but I couldn’t decide between barbell and dumbbell. I’m doing a flat barbell bench press, so I had been theorizing that an incline press using DBs would be the most beneficial, since the difference is even more pronounced. Does this seem like it makes sense?
Next thing: someone suggested incline db fly. I hadn't been considering this really, but it seems to follow the old HIT dogma that the function of a muscle should dictate the exercise. Since the main function of the pectoralis is essentially to adduct the humorus, the fly movement would fit in with this theory. I know a lot of HIT philosophy is considered a bit out of date, so I'd appreciate your opinions on that.
So, since I've settled on the decision to use an inclined movement (although not which one), the question still remains: what degree incline? Once more citing HIT, 10 degrees is what was generally used. If I was going to do a fly, too much more than that wouldn't be practical anyway; certainly no more than 30 degrees. But, if a press is used, what degree incline does everyone feel would be the best? The benches at my gym can be adjusted to the following (approx) degrees: 90, 120, 145, 170, 180. Suggestions?
So for so many questions, and I appreciate the help. Jason, thank you for your initial response.
Trev, my chest is my worst bodypart as well. HST has definitely helped though. After one set of squats, I do a set of low incline dumbell press, followed by a set of low incline barbell press. Later in the workout I do dips. My chest is already responding well (I start the second week of 10’s Monday), and my strength is going way up. Good luck.
Trev - Looking through the routine in your original post, it includes a lot of pressing movement for chest, delts and tris. I would suggest using the incline flyes at about 30 degrees, if you are still doing flat bench, close grip bench and overhead presses. If you have dropped any of these exercises, I would do dumbell incline presses at 30 degrees.
hey guys. been reading the thread, and I thought i’d put in my 2 cents and ask a few questions.
now here’s the thing: somebody earlier mentioned that this HST program resembled a beginner’s training routine. i’m just curious as to what’s everybody’s training age? and do your results on HST correlate with this training age? in other words, are relative newbies making better gains than veterans?
and the other thing is this: i noticed that whenever one switches from a high set routine to a low set routine (like HST, HIT), this person makes better gains than someone who always sticks to routines with a low number of total sets. for those of you who have made the switch to HST, do you think this is true?
I'm beginning HST training today with skepticism. I'm what you would call a chronic beginner (having lots of limited experience in the gym). Now, having been an avid reader of T-mag for a year my knowledge has grown exponentially, but like a kid in a candy store I can't stay focused on any given approach. This is in part due to a previous lack of focus on goals. Now I'm focused on becoming an amateur powerlifter for the fun of it. It looks to me like a good way of life to stay healthy, keep my interest in exercise and the powerlifters I've meet and spoken with are friendly and supportive.
So why HST? If nothing else it seems as good a beginner routine as any, I do need a foundation of mass so I can learn to lift heavy and due to its brevity I think it will help me remain focused. I'm modify my routine to six weeks (1wk ea. of 15's, 12's, 10's, 8's, 5's, 5's) simply to keep my interest. While I will be peaking on a weekly basis this way, I plan to cycle back in weight half way each successive week so I will have more of a wave loading progression. My routine will be as follows, 1 to 2 sets of each in order: Pull/Chins; Dip; Squat; RDL(1st 3wks) & DL (2nd 3wks); stand calf press; stand ab curls (aka westside); bench; bent row; stand shoulder press; upright rows; stand bar curls.
Finally, my stats are: 6'2", 180#, approx 11%BF age 35. My ultimate goal is 198# and I'm not real concerned about body fat. I'm a chronic "under-eater", even when I feel like I'm stuffing myself I fall 500 calories short of my maintenance needs. I used to be 170# @ 6% bodyfat and could make no gains as I was always tired and a week of exercise would wipe me out for several days. I stopped training for 6 months and ate whatever, whenever to get to my current weight. Now I have energy. My budget is limited so my only supplements will be multivitamins and protein powder with lots of whole food (thanks here to past posters of tuna and cottage cheese recipes and to Ko for his recent stew).
Wish me luck. Thanks to T-mag and all posters on the forum. Good health.
Actually from the feedback from some of the guys on the Think Muscle forum, HST isn’t just for beginners. This includes myself. I turn 31 in just a few months, and I’ve been lifting on and off since I was 16. I’m in week 4 of HST, and I’m totally blown away at the results. Everyone tells me I look bigger, I’ve put on 6 lbs. (None of it fat), and my strength is going way up. From my past experience, for me 5 reps with poundage progression really puts some size on, and I’m not even done with the 10’s yet. I too was constantly reading the articles on here and jumping from routine to routine. For me personally, many of them overtrain me. I have no problem overtraining on HST. If I come across it in the 5’s, I’ll drop down some assistance excersises and just go big basics.
All right, thanks to everyone’s help, I think I’ve figured out what I’m going to do. I want to keep the barbell bench as my first chest exercise, and then use incline fly as my second. For my tris, I’ll lose the lying db extension, and put the dips in there, so my tri movements would be dip and close grip bench press. That way, I have more compound movement. How does this sound?
dreadnaught, to answer your questions, I don't believe that success with HST is related to age. I am turning twenty a week from today, and I'm making great gains on it. However, I am doing HST with two other guys at my gym; one is 36 and the other is 42. They are both doing very well on the program. Hope this helps.
I just finished my first 10s workout. Very easy compared to the last day of 15s; I haven't seen any growth since my last cylce, but that takes place during 5s and negs, anyway, and my strength is up. Really enjoying this program. How is everyone else doing? Thanks again, guys.
I’ll tell ya Trev one day of 15’s and I hate it already, but I’m posting here so I’ll stick with it. I don’t like high reps when it comes to lifiting. Looking forward to 8’s and 5’s.