HST (Hyper-trophy specific training)

[Hayat]

Hi everyone! Well has anyone training using HST? I was thinking of trying it out, but wanted some other peoples opinions besides the opinions on HST website. Thanks in advance.

 

[BlkWS6]

HST

HST is a great program in my opinion. I have seen phenomenal gains off of it as have others. I definitely recommend it. Check out the sticky in the Training Section if you havent already.

 

[Hayat]

Thanks Blkws6!! Yeah I will check out the Sticky thread man. Here is my planned routine any comments??
Squats x2
SlDL x2
Flat BB bench press x2
Slight Incline dumbell press x1
Chinups x2
Bent-over barbell row X2
Db military press 2
Lateral raise x1
Hammer curl X1
Straight bar curl X1
Close-grip bench press x2
shrugs X2
calves and abs.

 

[BlkWS6]

Thanks Blkws6!! Yeah I will check out the Sticky thread man. Here is my planned routine any comments??
Squats x2
SlDL x2
Flat BB bench press x2
Slight Incline dumbell press x1
Chinups x2
Bent-over barbell row X2
Db military press 2
Lateral raise x1
Hammer curl X1
Straight bar curl X1
Close-grip bench press x2
shrugs X2
calves and abs.

Those exercises look good. My only comment is that you look into using barbell exercises as much as possible. The option of adding 2.5lb plates is really helpful in this program that focuses a lot on progressive resistance.

Also, for the 2wks of 15's I'd drop to just 1 set per exercise. The 15's arent really a "hypertrophy-specific" phase of HST as much as they are a preparatory phase. Doing 2 sets of each exercise for the 15's is absolutely brutal for a full body workout. The 10's and the 5's lend themselves well to two sets atleast in the first week (first 3 workouts) though.

If this is your first time on a "low volume" (well low per workout) program please bear with it. Keep those sets low and I think you will have a lot of success with the program. I know people that couldn't "mentally" deal with only 1-2 sets and they burned out real quick trying to do 3-4 sets with a 3x a week frequency. If you have any questions please feel free to pm me, although casualbb is the man on HST and is VERY helpful as well. Good luck bro!

 

[Backlash]

Looks good, except I wouldn't bother doing both hammer and barbell curls. Especally after chinups - your bis will get hit plenty.

 

[casualbb]

Tru dat, backlash. I don't really have anything to add... I suggest reading the sticky in "training methods" and the website. Also, if you're bulking, eat everything. I find how well I do is directly related to how disciplined I am in forcing food down.

 

[Hayat]

Thanks for all the advice guys. Yeah I will cut my Bi's down to one and the week of 15's down to 1 if after my first workout I am wiped. Well I will keep you guys updated in the sticky thread. Thanks again.