hypertrophy (HST) How ?

[RaRe]

I dont understand how Hypertrophy works, My understanding of it so far is something like this, its a 6 - 8 week routine and each week you focus on a different muscle group.
Usally only doing 1 - 2 sets with 15 - 5 reps one different weights.
maxing the weight out for each range of reps, but changed your rep range each training session.
eg for bis monday you woukd do 2 sets of 15 reps at 12.5kg then wednesday you would do 2 sets of 8 reps at 15kg then on friday you would do 2 sets of 5 reps at 17.5kg, of course this would depend on your max weight for the reps.

Does this sound right, or am i way off :/

[Gusch]

wrong. You're training the same muscle groups with the same exercises each training session. You can also alternate exercises, but stick to 1-2 per muscle group.
First you determine your max for 15, 10 and 5 reps. Then a 7-9 days deconditioning phase follows.
Now you are ready to go.
2 weeks 15 reps, 2 weeks, 10 reps, 2 weeks 5 reps (and 2 weeks with your 5 reps max or 2 weeks with negatives).

Each repetition cycle is started with reduced weight. You add 5-10 lbs per training(at least 3 times per week, full body. compound exercises are to be preferred).
Example: If your 15 rep max in the benchpress is 60 kg, you reduce it by 5-10 lbs per training. You'll come up with the following progression for the next two weeks(I used 5 lbs or 2,5kg):
1)47,5kg 2)50kg 3)52,5kg 4)55kg 5)57,2kg 6)60kg
Of course, the first training sessions will feel easy, but that's normal.

The same principles are to be applied on all the rep ranges.
Those numbers are only a rough guideline and you have to understand the basics behind it:
progressive load. Never go back on the weight, since this will not -be progressive. IF you really can't move the weight for 15 reps anymore, which shouldn't happen, reduce the reps for this exercise in the current training session.
-be frequent: 3 times a week.

An example of a basic HST workout plan:
Squat 2 sets
Deadlift 2 sets
Dips 2 sets
Chins 2 sets
Delts(rear) 2 sets
Military Press 2 sets
Shrugs 2 sets

You can add or exchange exercises of course(like alternating dips with bench presses), this is just a basic frame.

edit: If you can't do 15 reps of chins or dips, which is not unlikely, the lat-pulldown and dip machine are fine for this repetition range.
After the first cycle you can leave the 15 reps range out, if you like.

[RaRe]

Ahh i think i understand it now, so its basically a full body workout, but only 1 - 2 sets.
But for each day you change your reps/weight, and the next week you level up on weight?
Is that right ?

[Gusch]

Ahh i think i understand it now, so its basically a full body workout, but only 1 - 2 sets.
But for each day you change your reps/weight, and the next week you level up on weight?
Is that right ?


1-2 sets per exercise.
You don't change the reps for each day.
For 2 weeks you do 15 reps, for the next 2 you do 10 reps and the 2 weeks after that 5 reps. The last 2 weeks are spent with negatives in the 5 rep range for example.
Your weight used on the exercises increases with each workout session by 5-10 lbs. The last training of each rep cycle should be at your rep max(if your max in the bech press is 60kg, you should press 60kg in the 6th workout..the 7th workout will start at the 10 rep range).

That's of course only the basic of HST training, but leave it be for now. You have to understand the basic principles first.

[RaRe]

ahh i see, But you can change the weight ?

This time table is what was confusing me.
So you are basically working up to you max weight for the end of the 2 week cycle.
increasing your weight by 5lbs each day, so if your max was 45lbs your first day you would start at 20lbs and increase to your max at the end of the 2 weeks, then you would drop reps to the next 2 week cycle?
http://www.hypertrophy-specific.com/imgs/tables_2weekHST.gif

[Gusch]

yep. But you start the new rep cycle based on the max reps of the repetition range you're starting.

What is confusing you probably is that this plan switches exercises. Squats and leg presses for example. The jump of weight in the squats is that high because they're only done every other workout and leg presses compliment them.
Don't worry TOO MUCH about the weights. The important part is that you should have progress with each training session. And don't increase the planned weight progression just because they feel too low for your ego in one session. You would only end up at muscle failure, because you have to try increasing the weight(-> stalement).

[RaRe]

yep i understand.
Thanks for the help on that, time to test it out :)

[Lobo]

I don't like HST.

[mr popular]

I don't like it either but I'd be curious to see if anyone has ever gained a significant amount of muscle-mass utilizing this system.