Hypertrophy Specific Training (HST) Workout Program [with Spreadsheet & PDF]

Hypertrophy-Specific Training, or HST, represents a cutting-edge approach in the fitness world, diverging from many contemporary workout programs that lack a foundation in the science of muscle development.

Unlike these conventional programs, HST is meticulously designed based on scientific principles that underpin muscle hypertrophy, ensuring that every aspect of the training is geared towards maximizing muscle growth.

By focusing on the physiological demands necessary for muscle hypertrophy, the HST program offers a structured and efficient methodology for individuals aiming to increase muscle size through scientifically-backed techniques.

What is Hypertrophy Specific Training?

Hypertrophy-specific training is based on the physiological principles of muscle hypertrophy.

In the HST workout program, the principles of muscle hypertrophy are meticulously transformed into most effective sets-reps-schedules scheme to induce maximum predictable repeated muscle growth with little possibility of error.

As the studies continues to explore the actual mechanism of muscle growth, this inaccuracy will be whittled away.

Why Hypertrophy-Specific Training?

If you go through research studies related to muscle hypertrophy, it becomes clear that most of the bro science and bro split workout routines are not based on physiological principles on a cellular level.

This doesn’t mean bro-splits don’t work – these programs also work. But the problem is they are not effective. If you’re trying to come up with a training program based on the science findings, your workout routine will look a lot different from traditional training routines.

Without any ado let’s drive straight into the principles of Hypertrophy-Specific Training Program.

Principles of Hypertrophy Specific Training

Mechanical Load

Mechanical load is essential to promote muscle hypertrophy.  Muscle growth is determined by a lot of factors – MAPk/ERK, growth factors, calcium, satellite cells etc. Mechanical load explains how your body responds resistance training.

In simple words, the primary factor for muscle hypertrophy is the physical effect of weight lifting (both positive and negative movements are included), not the effort needed for the training.

I know you are trying to differentiate between physical effect and effort. It is very simple. You don’t need to be tired in order to induce muscle growth.

To maximize muscle growth train heavy enough to strain the muscle tissue. Never judge your workout based on effort that you put on that day. So never focus only on how tired you are to judge your training.

High Frequency (Chronic stimuli)

In order to maximize muscle growth you need to provide sufficient frequency. High frequency training will provide the optimum environment for muscle growth.

A major drawback of conventional bro split workout routines is the week-long recovery period required after targeting an individual muscle group.

Muscle responses to resistance training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all go back to normal levels within 36-48 hours. 

This suggests that the anabolic effects of lifting persist for merely two days. The issue with the Bro split routine lies in spending two days in muscle growth mode followed by almost half a week in a semi-catabolic state, gradually reverting to baseline. Many lifters refer to this extended period as the recovery phase.

In HST program you will hit each muscles every 48 hours. This strategy maintains the muscle’s anabolic activity at a heightened level.

This training frequency is based on a research that shows recovery can take place without any reduction in strength even if the same muscle is trained again in 48 hours.

Progressive Load

If you train with weight eventually your body gets adapt to it, as a result muscle tissues become resistant to damage from mechanical load. This muscle adaptation or resistance to the stimulus can happen in as little as 48 hours (repeated bout effect or rapid training effect).

What is the repeated bout effect?

After performing a resistance exercise, the muscle tissues rapidly adapts to prevent further damage from the same movement.

This is a protective effect. The magnitude of the protective effect is subject to many parameters. It also varies between people.

This protective adaptation is called the “repeated bout effect”. It is also called as “rapid training effect”. Due to the repeated bout effect, muscle hypertrophy will eventually plateau.

But strength gain from resistance training is neuromuscular in nature.

Strength gains from weight training are primarily due to neural adaptations, encompassing changes in recruitment patterns, rate coding, synchronization of motor units, activation of previously dormant motor units, enhancement of reflex responses, adjustments in prime mover antagonist activities, and enhancements in prime mover agonist activities.

The increase in strength is depends on the activation of motor units.

To overcome the repeated bout effect lifting load must be increased consistently or change the exercises regularly. 

Strategic Deconditioning

There are some limitation to progressive loading. Once you reach your maximum voluntary strength it will become very difficult add more weights. Beyond this point, all the exercises that you do in the gym serves only to maintain your size.

Muscle is sensitive to changes in the load (up or down). When you reach your relative maximum potential progressive loading is not possible.

When you reach this stage you should decrease the degree of conditioning to the load (strategic deconditioning). This will make muscles sensitive to the effect of training again.

Taking a 1-2 week break or reducing your sets and reps with lighter loads for two weeks can be beneficial. This strategic deconditioning period prepares your muscles for renewed growth.

Using lactic acid as a stimulus for muscles and tendon repair/health

The HST workout includes a high-repetition scheme, which can lead to a scenario where there isn’t sufficient oxygen available to support the movement. To counteract this, the body produces a substance known as lactate to help overcome the oxygen shortfall.

Your body utilizes lactate to generate energy. However, as the levels of this process’s by-products, notably lactic acid, rise, you might encounter symptoms such as cramps, nausea, weakness, a burning sensation in your muscles, and overall exhaustion. This is how your body tells you to stop what you’re doing.

George Brooks, a physiologist at the University of California, Berkeley, has discovered that workouts that place a high metabolic demand on the body train muscle cells to utilize lactic acid as a source of fuel.

Metabolically-taxing workouts helps mitochondria grow, take in more lactate and burn it to produce more energy.  In simple words higher reps helps bodybuilders get rid of the lactic acid before it can build to the point where it causes muscle fatigue.

Furthermore, training with high repetitions prepares the muscles and tendons for handling heavy loads in the future. Workouts that are metabolically demanding also play a crucial role in the healing process of strained tendons, acting as a form of regular maintenance for the body’s musculoskeletal system.

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HST Workout Routine Guidelines

Compound exercises

In the HST workout program, emphasis is placed on compound movements to maximize the impact of loading across as many muscle groups as possible with each exercise.

Adjust reps to accommodate progressive load

In the Hypertrophy-Specific Training program, it’s recommended to adhere to a two-week period for each rep range. This method allows for the gradual accommodation to an ever-increasing mechanical load.

Remember, this rep altering has nothing to do with the muscle adaptation. 

Adjusting rep scheme every week is more effective (e.g. 15,12,10,8,5 etc.), but this is more complicated and people might not understand. Because of this reason HST suggests to use a 2 week period for each rep range.

Low volume per exercise

The goal of HST is in creating the high frequency workout schedule to create the necessary environment to maximize the muscle hypertrophy.

The aim of HST is to establish a high-frequency workout regimen that fosters the optimal conditions for maximizing muscle hypertrophy. To incorporate high frequency into the hypertrophy-specific workout program, the number of sets per exercise, per session, is limited to one or two. This reduced number of sets is deliberately chosen to facilitate the program’s high-frequency characteristic.

HST Workout Notes

How to determine weights for each exercise in HST?

Before beginning hypertrophy-specific training you should find your 15 rep max, 10 rep max, and 5 rep max for each exercise.

As I mentioned before, for each workout we need to add 5-10 pounds from beginning to last. To do this assign your rep maxes to the final day of each two week block. Now assign weights in a decreasing order (5 to 10 pound) starting from the last workout day to the first.

How many reps and sets should I do for Hypertrophy specific training?

Reps: HST recommends to follow a 2 week block for each rep range. Reps will decrease in every 2 week block in the following order 15 reps for the first 2 weeks, 10 reps for 2 weeks, 5 reps for 2 weeks, then continue with your 5 rep max for 2 weeks or begin 2 weeks of negatives. 

Sets: For accommodating high frequency style of training sets in HST are limited to 1 or 2.

Frequency of HST routine

To generate a constant stimulus for muscle growth, high-frequency training is crucial. Within the hypertrophy-specific training framework, it’s advised that each muscle group be trained three times per week to ensure consistent stimulation for growth.

When to take deconditioning in Hypertrophy specific training program?

After completing 6-8 week cycles take a one week for strategic deconditioning with no training. Strategic deconditioning is very helpful to prevent injuries.

Cardio

Light cardio sessions lasting 20-40 minutes are permissible on rest days, but it’s vital to remember that regular rest is essential for preventing injuries.

Warm up

Warm up very well before beginning the workout. Utilize at least 10 min for warming up. Proper warm up will increase the muscle temperature and blood flow. This will prepare muscles for the exercises and helps to prevent injury.

What are the preferred exercises for Hypertrophy specific training? 

• Legs: squat or leg press and leg curls (Leg extension –optional)
• Calves: Straight leg calf raise
• Chest: Bench (Slight incline) and Dips (use dumbbells if shoulders bother you)
• Back: Chin ups (Wide and narrow grip) and seated or bent over row (wide and narrow grip)
• Shoulders: Lateral raise (rear) and shoulder press
• Biceps: Any single curling movement per session (switch it frequently)
• Traps: Shrugs
• Triceps: Triceps push down or lying triceps extension
• Abs: Different types of crunches (without/weight) or machine

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Hypertrophy Specific Training Workout Routine

• Weights: Find your 15 rep max, 10 rep max, and 5 rep max for each exercise. Assign your rep maxes to the final day of each two week block. Now assign weights in a decreasing order (5 to 10 pound) starting from the last workout day to the first.
• Reps: For the initial two weeks, aim for 15 repetitions, followed by 10 repetitions for the next two weeks, and then 5 repetitions for another two weeks. After that, continue with your 5 rep max for two weeks or start a two-week period of negatives.
• Strategic deconditioning: After 6-8 week cycles take one week for deconditioning.

Hypertrophy-specific training is designed by Bryan Haycock.  He is a physiologist who’s worked as a writer, editor, and as a coach.

Hypertrophy Specific Training (HST) Spreadsheet

For an organized and detailed guide to your Hypertrophy-Specific Training plan, click on the button below to download the HST workout spreadsheet in Excel format. This downloadable file offers a structured layout to track your progress, schedule workouts, and plan your rep ranges effectively throughout the program.

To save your own copy: Click on File –> Download as –> Microsoft Excel (.xlsx)   

Hypertrophy Specific Training (HST) PDF

To access the complete HST workout program in detail, simply click the link provided below. By downloading the PDF file, you’ll have all the necessary information and guidelines at your fingertips, enabling you to effectively follow the Hypertrophy-Specific Training regime. This comprehensive resource is designed to support your fitness journey

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Wrapping Up

As you embark on your journey with the Hypertrophy-Specific Training program, remember that the key to success lies in consistency, dedication, and a keen adherence to the guidelines outlined. This scientifically-based approach is designed to maximize muscle hypertrophy through strategic rep ranges, high-frequency training, and progressive loading.

By incorporating these principles into your routine, you’re not just working towards enhancing your physical strength and muscle size; you’re also embracing a disciplined and informed path to achieving your fitness goals. Stay focused, and let the gains follow.