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When did this HST thing become popular?

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badman
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2009/07/23 23:42:13 (permalink)
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When did this HST thing become popular?


HYPERTROPHY SPECIFIC TRAINING

I remember someone bringing it up a few years back and people were like "nah nah, you need do a split/train to failure/5x5 etc etc"

What does everyone think, is it the business?  Or should I stick to my split?  I want some input before I go trying anything.
post edited by badman - 2009/07/24 00:12:10
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    JK2
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    Re:When did this HST thing become popular? 2009/07/23 23:49:32 (permalink)
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    I first got into the HST thing about six or seven years ago.

    It's tough. But definitely worth trying for at least one programme. Eight weeks isn't that long. What have you got to lose?

    #2
    badman
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    Re:When did this HST thing become popular? 2009/07/23 23:52:32 (permalink)
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    Tough?  it seems easy on the face of it.  Am I missing something?  1x10 or 2x10 on various bodyparts sounds easy to me.
    #3
    JK2
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    Re:When did this HST thing become popular? 2009/07/23 23:54:31 (permalink)
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    Give it a go.

    It's not easy.

    #4
    Lucutis
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    Re:When did this HST thing become popular? 2009/07/23 23:59:47 (permalink)
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    Errm WTF is HST..?

    Sorry can someone explain this to me lol!





    #5
    AWG
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    Re:When did this HST thing become popular? 2009/07/24 00:04:20 (permalink)
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    I've never heard of it.

    we really need a list of Acronyms for MT
    #6
    badman
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    Re:When did this HST thing become popular? 2009/07/24 00:11:47 (permalink)
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    hypertrophy specific training.   i got the impression it's all the rage at the moment
    #7
    just t
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    Re:When did this HST thing become popular? 2009/07/24 01:21:07 (permalink)
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    not my bag,

    be a man and do GVT

    #8
    Sheeps_Clothing
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    Re:When did this HST thing become popular? 2009/07/24 01:26:59 (permalink)
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    Any routine is only as good as you make it through the effort you put in.

    HST seems to be a fairly basic, low volume (ish) workout with progessive overload and a few other fancy bits thrown in (heavy negatives)..

    Nothing earth shattering tbh.
    #9
    buzzer
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    Re:When did this HST thing become popular? 2009/07/24 15:32:55 (permalink)
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    Hypertrophy-Specific Training™ arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. These principles were then organized into a "method" of mechanically loading the muscle to induce hypertrophy. Of course, translating these principles into applicable methods (sets & reps & schedules) brings in some possibility of error. As the science continues to explore the exact mechanisms of muscle hypertrophy, this error will be whittled away. I didn't start out knowing how muscles grew. After all, it is a process that cannot be observed with the naked eye. In the beginning I simply did what others were doing. Then, I began reading muscle magazines and buying books. Still, I wasn't able to achieve the level of muscularity I saw so prominently displayed in the magazines.
    For about 10 years I trained with all the popular training styles. I made decent progress in the beginning but as time went by, I seldom saw changes in the mirror, at least not any I could get anyone else to notice. But I continued to pursue the art.
    As I entered college and graduate school, I finally had access to real research that was only just then beginning to take form. The interest in muscle growth is fairly new in academic circles. As I began to explore the research, it became clear to me that the routines and traditions I was exposed to as a bodybuilder, were NOT based on physiological principles on a cellular level.
    It was a "fantastic voyage" compared to the European inspired global view of training. At the microscopic level scientists were talking about things like "myogenic stem cells", "growth-factors", "mechanical loading", "synergistic ablation", "smeared Z-lines", "MAPk/ERK" and many other things hidden to the naked eye. All of these things were left out of the equation of traditional training routines.
    As hypertrophy-specific research progressed in specificity it was clear that traditional training routines had stumbled across many important principles of load induced muscle hypertrophy, but because of their limited perspective (volume and intensity) they failed to capitalize on some critical truths exposed by research at the cellular level.
    The principles of hypertrophy that HST is based on are as follows (not an exhaustive list):

    1) Mechanical Load
    Mechanical Load is necessary to induce muscle hypertrophy. This mechanism involves but isn't limited to, MAPk/ERK, satellite cells, growth factors, calcium, and number of other fairly understood factors. It is incorrect to say "we don't know how muscle grows in response to training". The whole point of the HST book is not to discuss HST, but to present the body of research explaining how hypertrophy occurs. Then HST becomes a relatively obvious conclusion if your goal is hypertrophy.
    2) Acute vs. Chronic Stimuli
    In order for the loading to result in significant hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment", as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a the muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it.

    3) Progressive Load
    Over time, the tissue adapts and becomes resistant to the damaging effects of mechanical load. This adaptation (resistance to the stimulus) can happen in as little as 48 hours (Repeated Bout Effect or Rapid Training Effect). As this happens, hypertrophy will stop, though neural and metabolic adaptations can and may continue. As opposed to hypertrophy, the foundation for the development of strength is neuromuscular in nature. Increases in strength from resistance exercise have been attributed to several neural adaptations including altered recruitment patterns, rate coding, motor unit synchronization, reflex potentiation, prime mover antagonist activity, and prime mover agonist activity. So, aside from incremental changes in the number of contractile filaments (hypertrophy), voluntary force production (i.e. strength) is largely a matter of "activating" motor units.

    4) Strategic Deconditioning
    At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive. There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has stopped (all things remaining equal).

    #10
    buzzer
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    Re:When did this HST thing become popular? 2009/07/24 15:34:25 (permalink)
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    BTW HST has been about for over 10yrs it isnt a new fad.
    #11
    Big M!
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    Re:When did this HST thing become popular? 2009/07/24 15:40:45 (permalink)
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    find your rms for 14 reps 1 set, 10 reps 1 set and 5 reps 1 set.

    ur routine will be something like this..
    1 x 15 for 2 week
    1 x 10 for 2 week
    1 x 5 for 2 week
    2 x 5 for 2 week til failure
    1 week deconditionin

    3 routines a week.
     reduce u rms by like 5kg or lower depending on the exercise.
    so for 2 weeks 1 x 15.
    so say your RM squat for 1 set 15 reps is 80kg

    it'd be like...
    1 st sess-55kg
    2nd sess-60kg
    3rd sess-65kg
    4th sess-70kg
    5th sess-75kg
    6th sess-80kg

    u must make sure u dont go failure untill last 2 weeks
    #12
    buzzer
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    Re:When did this HST thing become popular? 2009/07/24 17:00:34 (permalink)
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    1x15
    2x10
    3x5
    and that is only a recomendation
    #13
    dempsey
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    Re:When did this HST thing become popular? 2009/07/24 17:45:19 (permalink)
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    It's a lot of common sense principles all put into one programme.

    No one has ever claimed the ideas to be new or some sort of miracle training technique.

    Alot of people instantly dismiss it as they just can't comprehend not doing the absolute maximum weight each session, they train using the same weight over and over completely stagnant and asking questions like 'how do I  increase my bench?' 

    No ones trying to make any money off of this either so you now the principles aren't just made up to try and fleece you of your cash...........as happens so often in this field.   

    It's a group of principles to help you grow as quckly as possible for as long as possible, it's completely down to you to work out your own training, the routine on the HST forum is simply an example to try and illustrate how you can go about setting out your own training.   
    #14
    paj_mccarthy
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    Re:When did this HST thing become popular? 2009/07/26 00:10:52 (permalink)
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    So has anyone had any success with it?  I know Rippetoe mentioned that he agreed with the principles with this training routine for bodybuilders.

    5'9"
    Weight: 74kg (164lbs / 11st 10lbs)
    Bench: 130kg
    Dead: 210Kg (5 plates so close grr!)
    Squat: 5x150kg


    #15
    danchubbz
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    Re:When did this HST thing become popular? 2009/07/26 08:36:44 (permalink)
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    dempsey

    It's a lot of common sense principles all put into one programme.

    No one has ever claimed the ideas to be new or some sort of miracle training technique.

    Alot of people instantly dismiss it as they just can't comprehend not doing the absolute maximum weight each session, they train using the same weight over and over completely stagnant and asking questions like 'how do I  increase my bench?' 

    No ones trying to make any money off of this either so you now the principles aren't just made up to try and fleece you of your cash...........as happens so often in this field.   

    It's a group of principles to help you grow as quckly as possible for as long as possible, it's completely down to you to work out your own training, the routine on the HST forum is simply an example to try and illustrate how you can go about setting out your own training.   


    I'm assuming this is the routine u follow mate?
    #16
    dempsey
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    Re:When did this HST thing become popular? 2009/07/26 11:16:18 (permalink)
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    I like using the HST principles.
    #17
    iaink
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    Re:When did this HST thing become popular? 2009/07/26 14:47:07 (permalink)
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    dempsey

    I like using the HST principles.


    They are priciples used by HST, not HST principles.
     
    It nothing new, revolutionary or eath shattering. Quite frankly it has it's fair share of pseudo science in there.
     
    However it's a good solid plan and people should do well on it, given time and effort. True of most sensible plans.
     
    Give it as go and see how you get on with it over a nice period 3-4 months.

    Stonehenge
     
    Where the banshees live and they do live well
    #18
    MonkFinger
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    Re:When did this HST thing become popular? 2009/07/27 13:51:21 (permalink)
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    it's a full body, periodised, low volume program...

    ...which seems quite old school and conventional to me.

    have done it, thought it was ok, although when I did it I had zero need of a periodised routine (still not really there TBH).
    #19
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