Bryan, you come from a pretty diverse educational background. Hypertrophy specific training from the hypertrophy specific training series. Books strength training anatomy by frederic delavier human kinetics, 2001. Written by brad schoenfeld, phd, science and development of muscle hypertrophy is a comprehensive compilation of sciencebased guidelines to help professionals develop muscle hypertrophy in athletes and clients.
The 2nd edition was released in early 2017 and has been popular with strength coaches, personal trainers and regular gym goers since publication. Muscle hypertrophydefined as an increase in muscular sizeis one of the primary outcomes of resistance training. Brian haycock, a wellknown bodybuilder and training coach, recommends a slightly different method for muscle growth, which he calls hypertrophy specific training hst. Chronic stimuli in order for the loading to result in significant hypertrophy, the stimulus must be. Hopefully this will help you in constructing your hypertrophy specific training cycle. Olympic lifting, and sport specific training methods. If you want to work together with me, you can book a free call with me here. After all, the whole point is to flush the muscle with lactic acid. Rep speeds basically, during the 15s the reps should start out slow and then speed up as you feel the burn begin to kill your strength. Bryan haycock has been involved in bodybuilding for the last. It is based on physiological principles of muscular growth as discovered through science. I will cover the topic more thoroughly in the future, including the references that first shed light on the principles that gave rise to hst.
Hypertrophy specific training hst part 2 reflection and resuts by shawnstone september 2, 2014 2 comments the last half of the program involves working up to your 5rm and then staying with those weights for a final two weeks, or using heavy eccentrics. Hypertrophy specific training hst bodybuilding for muscle. Sep 02, 2014 hypertrophy specific training hst part 2 reflection and resuts by shawnstone september 2, 2014 2 comments the last half of the program involves working up to your 5rm and then staying with those weights for a final two weeks, or using heavy eccentrics. Bryan haycock is an exercise physiologist, university instructor, writer, and consultant for the bodybuilding industry. Hypertrophyspecific training hst is an effective and safe weight training methodology based upon the application of principles universal to mammalian muscle, connective and neuromuscular tissue biology. Jun 01, 2016 there are two different types of hypertrophy. Hypertrophy research training frequency written by daniel moore and ron sowers wednesday, 26 october 2005 training frequency training frequency is a much debated and apparently, variable part of training. Setting up a hst macrocycle correctly can be a complex process, however by using the hypertrophy specific training spreadsheet downloadable. According to bryan, most weighttraining programs are based not on principles of muscle growth, but on the outdated and misapplied research of european strength researchers and coaches. Hopefully this will help you in constructing your hypertrophyspecific training cycle.
Hypertrophy specific training hst is an effective and safe weight training methodology based upon the application of principles universal to mammalian muscle, connective and neuromuscular tissue biology. In the meantime, if you want to grow as fast as possible, you must apply currently know hypertrophyspecific training principles. Hypertrophyspecific training hst is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids. Hypertrophy specific training hst hstrelated discussion.
Hypertrophy specific training has been introduced by bryan haycock in 2000. With more than 825 references and applied guidelines throughout, the book focuses solely on muscle hypertrophy. This is a workout that i designed after years of studying hypertrophyspecific research. If your goal is hypertrophy dont let anyone stop you by guilttripping you, strength gains are existant on hst.
And this requires a specific kind of training, the kind that bodybuilders do. Hypertrophyspecific training hst is based on physiological principles of hypertrophy first discovered. Muscle growth, ronnie coleman, brad hollibaugh, bryan haycock. Jul 28, 2018 bryan haycock is the creator of the hypertrophy specific training hst training model, and is one of the biggest thinkers in the realms of muscle building.
Popularized by bryan haycock, hypertrophy specific training hst is a training routine based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning. This type of hypertrophy training spans over 34 days. Haycock claimed his training system is based on scientific observations of muscle cells although he didnt provide many specific details. Bryan haycock is the creator of the hypertrophy specific training hst training model, and is one of the biggest thinkers in the realms of muscle building. Brian haycock, a wellknown bodybuilder and training coach, recommends a slightly different method for muscle growth, which he calls hypertrophyspecific training hst. When the program was introduced, it was quite revolutionary for many of. Hypertrophy specific training the best hypertrophy program. Please allow me to post a very brief treatment of hst for those who are interested. Instead of blasting one muscle group at a time to induce hypertrophy, haycock believes that in order to grow, muscles require an environment of chronic stimulation. Switched to hst hypertrophy specific training after a year. Mental staleness can be as real as physical staleness and recent research suggests that they are related anyhow and changing something about training whether its exercise selection, exercise order, rep count, or whatever can get people more interested in training.
One is simply that people get bored doing the same thing all the time. Bryan haycock on hypertrophy specific training and why there is more to. Bryan haycock hypertrophy specific training charity. Finally, of course, i have my own approach to muscle mass gains which. The sets and reps in haycocks basic routine dont involve high volume at each station. One program that is based on scientific research is hypertrophy specific training tm hst, developed by brian haycock. Official hypertrophyspecific training hst thread mesorx. If you missed it, be sure to read our interview with bryan haycock titled mr.
In this article, i want to look at three of the more popular hypertrophy programs that are out there on the internet. One final point i would like to make is that, nowhere among the principles of hypertrophyspecific training does it say to throw caution to the wind, or not to use common sense, or even to use poor judgment. Web resources on bryan haycocks hypertrophy specific training hst. Although the principles were used much earlier in weightlifting, haycock has brought these. Is hypertrophy specific training the fastest way to grow. Hypertrophy specific training ebook muscle hypertrophy muscle. Join facebook to connect with bryan haycock and others you may know. Facebook gives people the power to share and makes the world more open and connected. The method is designed specifically to induce hypertrophy a. Apr 24, 2019 bryan is coauthor of the book dietary supplements from momentum press nutrition and dietetics practice collection. Bryan haycock on hypertrophy specific training and why there is more to training then lifting heavy duration. Hypertrophy specific training hst part 2 reflection and. The first is doggcrapp or dc training which is the brainchild of dante trudeau he also runs.
Bryan is co author of the book dietary supplements from momentum press. Feb 05, 2004 the method is designed specifically to induce hypertrophy a. In the meantime, if you want to grow as fast as possible, you must apply currently know hypertrophy specific training principles. Jun 08, 2019 8 week hypertrophy specific training program spreadsheet hst popularized by bryan haycock, hypertrophy specific training hst is a training routine based upon the filed under. I called the method hypertrophy specific training for obvious reasons. Bryan haycock on hypertrophy specific training and why there. Bryan haycocks answers to frequently asked questions. This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the offseason. Bryan haycock s answers to frequently asked questions. The complete hypertrophyspecific training guide hypertrophyspecific training arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. Hst faq bryan haycock s answers to frequently asked questions. Hypertrophyspecific training from the hypertrophyspecific training series.
Does hst work for strength, sst, strengthspecifictraining 50. We tracked bryan down to talk to him about his new program plus a few other things. Industry insiders cover the latest training, nutrition, supplement and drug research. With these programs, youve normally got 23 movements per body part for a frequency of a few times per week. Bryan haycock on hypertrophy specific training and why.
Hypertrophyspecific training hst is based on physiological principles of hypertrophy first discovered in the laboratory. Hypertrophy specific training hst is a method of strength training intended to induce the fastest muscle growth, or hypertrophy, possible, without losing efficacy over an extended period of time, and without the use of anabolic steroids. On the contrary, hst is about principles that when applied properly and appropriately for each individual, will yield tremendous results. Switched to hst hypertrophy specific training after a year of stronglifts. Bryan haycock from hypertrophyspecific training hst. The hypertrophy scheduled for four weeks, then there would be four weeks of strengthpower training, then there was the peaking for the last 3 to 4 weeks. I called the method hypertrophyspecific training for obvious reasons. Bryan haycock is considered the inventor of modern hst training. Hypertrophy specific training free pdf file sharing.
Hypertrophy specific training aka hst is therefore any training that is targeted at and leads to muscle growth. Bryan is coauthor of the book dietary supplements from momentum press nutrition and dietetics practice collection. The spreadsheet below is not the official hypertrophy specific training spreadsheet developed by bryan haycock. Bryan haycocks interview with tmag, informative, basic. Training to be as strong as possible will help you put on muscle, but there are some differences between training purely for strength as opposed to training specifically for hypertrophy and aesthetics. Hypertrophy specific training hst, arrived on the scene in 2000 courtesy of the think muscle newsletter introduced by writer, bryan haycock. Articles by bryan haycock on hypertrophy specific training hst strength and endurance are linked like the two sides of one coin.
Bryan haycock, author and founder of the hypertrophy specific training hst method and hypertrophy specific nutrition hsn, began lifting weights in 1978. Hypertrophy specific training bodybuilding forums t nation. Well, technically bodybuilding is a sport and to excel as a bodybuilder you must engage in hypertrophy specific training, but they are not one and the same thing. Hypertrophyspecific training hst is a method which gained popularity following an article by bryan haycock published on thinkmuscle in october 2000, in which he outlined the methods used by him and his clients. At number 12 on our list of the best strength training books is the appropriately titled strength training. Hypertrophy specific training by bryan haycock training for.
Recently, theres been a buzz about bryans new training program called hypertrophyspecific training or hst. Over the last 23 years he has incorporated his passion for bodybuilding into his education as a physiologist and career as a writer and consultant for the sport supplement industry. So keep in mind that although you will get stronger by. How is hypertrophy different from bodybuilding you might ask. Bryan haycock from hypertrophyspecific training hst hypertrophy specific training is a set of training principles that were developed by bryan haycock in october of 2000 in order to optimize training for muscle size. This is a workout that i designed after years of studying hypertrophy specific research. Bryan haycock is the creator of the hypertrophy specific training. This is to increase glycogen storage in the muscles.
Print is hypertrophy specific training the fastest way to grow. Aug 31, 2014 the man who grasps principles can successfully select his own methods. This subject deserves a lot more attention than i am able to give it here. Dec, 2016 hypertrophyspecific training hst is a method which gained popularity following an article by bryan haycock published on thinkmuscle in october 2000, in which he outlined the methods used by him and his clients. The second is bryan haycocks hypertrophy specific training or hst. I entered college in 1990 and began my coursework primarily. Hypertrophyspecific training arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. This thread should help others that are just learning, give a chance for the hst vets to share their knowledge, ask questions about hst, and discuss advanced approaches to the training style. The book is called getting stronger, or something like that. People are still training using subpar methods that produce less than optimal results. Science and development of muscle hypertrophy is a comprehensive compilation of sciencebased principles to help professionals develop muscle hypertrophy in. Moderate volume hypertrophy training lylemcdonaldsbulkingroutine is a good example of this. The spreadsheet below is not the official hypertrophy specific training spreadsheet developed by. Unfortunately, a large percentage of these programs are based not on scientific evidence, or research, but rather on the basis of observations of a few elite lifters.
You will reach max poundages for a given rep range on the last workout of each two week block. The man who tries methods, ignoring principles, is sure to have trouble ralph waldo emerson. Hypertrophy specific training spreadsheet, hypertrophy. Popularized by bryan haycock, hypertrophy specific training hst is a training routine based upon the principles of mechanical load, chronic stimuli. Strength specific training sst all things strength related including power lifting, olympic lifting, and sport specific training methods. Then, i began reading muscle magazines and buying books. Specific warmups for first exercise of major muscle groups legs, chest, back 15s dont really require warmups. Despite being over a decade old, an official hst book has yet to be written. Haycock developed the training method based on physiological principles which lead to hypertrophy. A look at some popular hypertrophy programs bodyrecomposition. Repetitions will decrease every 2 weeks in the following order.
One final point i would like to make is that, nowhere among the principles of hypertrophy specific training does it say to throw caution to the wind, or not to use common sense, or even to use poor judgment. Recently, theres been a buzz about bryan s new training program called hypertrophy specific training or hst. Bryan haycock from hypertrophyspecific training hst facebook. Print is hypertrophyspecific training the fastest way to grow. Multiple aspects of recovery and adaptation are blended together, such as rest, sleep, mental state, nutrition, age, and immune function. Bryan haycock on hypertrophy specific training and why there is. Think muscle, body building, mesorx, muscle growth, ronnie coleman, brad hollibaugh, bryan haycock. Bryan haycock has been involved in bodybuilding for the last four decades. Apr 17, 2020 this training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the offseason. Recently, theres been a buzz about bryan s new hypertrophy training program, hst. Bryan haycock, author and founder of the hypertrophyspecific training hst method and hypertrophyspecific nutrition hsn, began lifting weights in 1978. Is hypertrophyspecific training the fastest way to grow.