hypertrophy-spec. training

[davidg]

Anyone with good results from this?

 

[teen1216]

I've heard good things about it from a few people, haven't tried it myself though.

 

[davidg]

I've heard good things about it from a few people, haven't tried it myself though.

I have heard alot of really positive things. I am on my second week. I will post my results so I can save people time.

 

[scruples]

i think that the volume on squats fucked up my knees

i did the "deconditioning" for nine days prior to which i would never do more than 15 heavy reps of squats per week... then went to doing 45/week for two weeks, 30/week for two weeks, and 15 in one week before i stopped the training... i have gone back to training "normally" and have noticed a marked strength decrease -- but i recognize that the HST program isn't geared towards increasing strength. I did gain some size though, so I guess the program worked... except now my knee is jacked...

 

[davidg]

I like it so far...but then again..I like alot of different things I have tried. I will do the whole six weeks then decide from there.

However, I do like reverse pyramid quite a bit as well. I might just switch off ever other couple of months.

 

[skaman607]

Sounds good I have looked over the website and it seems solid let us know how it worked

 

[valerie]

Thanks for posting. I am in the last week of the two week 15 rep part. I found that I overestimated the wts on several lifts. What I really like is how it forces me ( or rather allows me ) to clean up my form. Previously my knees were bothering me when I squatted and I really did know that my form was not all that great. But now I can focus on really going down and pausing-feels great.

It is such a different type program. Goes against my natural tendicies to lift heavy all the time. I do hope to put on some muscle and go past some previous platueas.

Is anyone using deadlifts for hams? I'd love to use them .-Valerie

 

[valerie]

how about it, is anyone else trying HST? Post on up and tell all.-Valerie

 

[gonelifting]

I`m not, but read up on it and will try it some time. Sounds like a good workout. I like the idea of multiple days of lifting per bodypart. (for me) I also agree with the slow progression of sub maximal weights.

 

[valerie]

bump up it all up

 

[Exodus]

someone post a website or a thread link detailing the specifics of this workout please.

thanks

X

 

[valerie]

I believe the website is www.hypertrophyspecifictraining.com

In any case just type in hypertrophy specific training hope this helps-valerie

 

[coolcolj]

I've done a modified 3 week version of it twice, had good results both times.

 

[skaman607]

you said you got PR's sooner than you expected, would it be worthwhile trying it before going to WSB?

 

[coolcolj]

its not for beginers , its better to have a fair amount of strength base before going in.

What i did was use the HST principles and adapt it into my periodisation, so its not really HST per se, but similar enough in many ways

 

[skaman607]

so what did you do to change it?

 

[coolcolj]

I only did it for 3 weeks, using only 6 reps on all exercises, 2-3 sets and I trained evry 2nd day as opposed to 3 times a week, deliberately putting myself into overtraining

 

[skaman607]

why would you want to put yourself into overtraining?

 

[coolcolj]

So you get your body over-supercompenstating when you back off afterwards

Its called concentrated loading

push your body, then back off, repeat - that's how you make the fastest gains

 

[skaman607]

oh, okay I think I understand