Comments on: Hypertrophy Specific Training

By: Sergey

Sergey — Wed, 15 Jun 2011 11:10:37 +0000

I did the program for about a year with very good results .
The basic principle is to start mini-cycle with 60-70 % of XRM.

So if your 5 RM is 50 lb start with 30lb and add every session up to your 5RM.

I actually started with 50% and did only one set of a given exercise per session and it was still successful. So i trained 3times per week , did about 6 compound movements of one set each (30 minutes or less combined) and gained both strength and mass. And i am not a complete novice.

Now i switched to more strength oriented routine coupled with paleo diet to drop excessive fat , but plan to return to HST next time.

By: JC

JC — Thu, 09 Jul 2009 17:45:06 +0000

thanks for the response. Good idea on the training to stretch it out over a longer period of time. However there is no data to prove you need to eat that frequently. read this.

By: Red Fat Boar

Red Fat Boar — Thu, 09 Jul 2009 15:36:06 +0000

Dorian, I think it’s correct to start your 5reps phase at a little lower than 40lbs and grow during a 2 week period at your current 5rm.

I choose to rotate the 15-10-5 reps in weekly minicycles, and rotate between 2 exercises: Monday – 15reps Squats; Wednesday – 10 reps deadlifts; Friday – 5 reps Squats; Monday – 15 reps Deadlifts; Wednesday – 10 reps Squats; Friday – 5 reps Deadlifts and so on.

This way I can keep my cycles running up to 16 weeks.

You should eat every 2hours or so (as Pavel Tsatsouline stated in his books), 50g proteins/meal, plenty of healthy fats, vitamins, minerals, etc. I like to eat more, about 2.2-3g proteins/kg of bodyweight. I gained 12kg in 8 weeks, lean body mass, reducing the % of body fat from 40% to 35%. Power to you!

By: JC

JC — Fri, 17 Apr 2009 14:20:29 +0000

Actually, I did it a long time ago on accident(just following different protocols the coaches gave us). It was during my athletic training but it does indeed work well.

By: dorian

dorian — Fri, 17 Apr 2009 07:48:08 +0000

Ay, find out the answer at the official website (need to read the details better).
Basically what I wanted to know was if it were OK to start with a weight for my 2nd 2 weeks (the 5 rep section) below my 10 rep max. Turns out it actually is OK.

But thanks for your response, nice tip in there aswell

Have you actually tried HST? Or do you incorporate some of the principles in your routine? Just wondering…