Well, many people to talk and ask questions about the HST (hypertrophy specific training), so I’ll try to finish the shortest and fastest possible, if everyone can put into their routines. Let’s go in stages.

First, the HST is not just for size, but is not a program of muscle strength of a mag to add 50 pounds to his bank in 8 weeks (do not add 10 pounds to mine, but in 4 weeks). You gain size and strength, but with the principles of the program exceeds the size of the force. Much of this also depends on you, and how to react.

Second off, you must have a good diet, HST does not add inches to you if you are a shit, everyone knows it. It is, of course, add more size, if charged, but some people want to be fat, and HST is also ideal for cutting.

Now, for the do-it-yourself creation routine. Follow these steps:

1) Choose what you want to do is row. For the first cycle of HST, I suggest that the standard 15, 10, and 5 (you know what I mean later).

2) Choose 8-12 exercises for your body that you want to make. I use only 8, which makes much of the routine. Here is an example of my exercises:

Squat
Bench Press
Stiff Legged Deadlift
Bent Over BB Rows
Seated Shoulder Press
EZ Bar Curls
Lying Tricep Extensions
Standing Calf Raise
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3) I assume you’re 15, 10, and 5 representatives weight “blocks.” You have one week to find each of your maxes for each representative of the range. For example, on Monday, which is more than 15 representatives of each year, on Wednesday, it will be 10, and Friday from 5 years.
4) After finding your maxes take 9-14 days with no training. This is called strategic deconditioning (SD). This is the HST site:
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“At this point, it is necessary to either increase the load (Progressive load) or reduce the degree of conditioning load (Strategic deconditioning). The muscle is sensitive not only to the absolute load, but also to change load (high or low). Therefore, you can get a hypertrophy effect of the increased burden of an earlier, even if the load is not an absolute maximum, assuming condition (resistance to exercise-induced micro-damage) is not large. There is a limit to the number of increments that can be added to increase the load. It is simply to reach its highest volunteers over time. C That is why the strategic deconditioning is necessary for continued growth once growth stops (all other things remain the same). ”
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Well, you’ve already discovered all of your maxes and are ready to start working on Monday. Now, here is a summary of how it will be routine. Each represents a series (block) (15, 10 and 5) Each party shall give 2 weeks of training. You do not have to be 2 weeks, but suppose it’s your first HST “experience” and are only going to rule. The training will be 3 times a week, once a day (we will use M / F / F for this cycle). Once again, some people train 6 days a week or a few people to split AM and PM. Each representative will have 6 training range for more than 2 weeks. Now here is where the party to the odd (well, against what is probably normal), failure to train only once every 2 weeks (up to 7 to 8 weeks, I will do later). Workout # 6 is your routine every maxes.
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1-5 What to do with training? Take a peak and decline gradually over the 6 train. Increase the amount of each workout can be varied, usually 5-20 pounds, with larger Bodyparts and complex movements that have the greatest increase. I am not a real strong man, so to squat, press Banco sldl I increase the weight of 10 pounds, and everything else, I increased by 5 pounds. May this also be wise percent (5.10% increase), for example, say that the maximum of 15 representatives of the bench press is 100 pounds and uses 10 pounds. This is what your weight would be the same for the bench press:

Workout 1 (Week 1, Monday), 50 pounds
Workout 2 (Week 1, Wednesday): 60 lbs
Workout 3 (Week 1, Friday), 70 pounds
Workout 4 (Week 2, Monday) -80 pounds
Workout 5 (Week 2, Wednesday): 90 lbs
Workout 6 (Week 2, Friday) – 100 lbs
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* Configure your HST routine here: HST Calculator *
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Well, now (I hope), they know what to do for 6 weeks. Now you of your last session of 5 years (for all your maxes). It is now time for the weeks 7 and 8. There are a few ways you can do these days. One way is to do with your 2WD negative 2 weeks (need training partner). Another way is to use drop sets. And in another way (the way I’m on, and probably the easiest) is to repeat the exercises No. 6 from 5 years to 2 weeks (M / W / H). Today, the cycle was considered that this

Weeks 1-2: 15
Weeks 3-4: 10s
Weeks 5-6: 5s
Weeks 7-8: Following 5RM
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Sets: The number of games that is used for each training session, like everything else, you can Vaires. States may decide to make 2 sets of squats and 1 set of loops, which would go throughout the routine. Another way is set in advance. The trend is to do this is 1×15, 2×10 and 3×5. Therefore, for 15, each exercise is performed with a set of 10s would be about 2 sets, and so on. This does not include heating, which should be a large part of your workout.
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* See Warming FAQ: Frequently Asked Questions
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Now that it has completed its cycle of HST right? Wrong. SD for more time for 9-14 days. After that, you can:

1) Does the type of training you want or

2) Start another HST cycle, because it has worked well for you. You, in general, increase the weight of all the 5-10% depending on the year, or you can just to test your maxes.
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You can change the representative scales, exercises, training, yet the programming you want. Use your first season to find out what you can do better for the next cycle.
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* Another note: Some people think that they should do their utmost to avoid zig-zagging (repeat the same weight in the different ranges of Representatives). I zig-zagged a lot during my first season and had great results, so you do not have to worry *
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HST thats the case, as soon as I can summarize. I hope this helps many people and convince them to start the best training method I used. Feel free to add things or change things, or ask questions.