HST Log - Hypertrophy Specific

Vandersoft

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About this app

Hypertrophy Specific Training (HST) is a scientifically proven set of training principles designed to optimize training for muscle size.

Hypertrophy Specific Training is a bodybuilding program based on physiological principles of muscular growth discovered through science. Based on recent research, Hypertrophy Specific Training is the most scientifically valid way to train for muscle size and growth.

In its most basic form Hypertrophy Specific Training consists of an eight week program broken up into four consecutive two week blocks. The first two weeks are spent doing 15 rep sets, starting out at a percentage of your 15 rep max the first day and progressing the load used over the course of two weeks until on the final day of those two weeks you are lifting your 15 rep max. Your muscles will become conditioned to loads and it will eventually become ineffective at causing growth, so we don't want to spend a long period of time using the same load.

After a proper deload your muscles should be receptive to the lighter loads of the early 15s and should respond with growth. The point is not to lift your absolute max each workout, the point is to get growth all throughout the cycle by raising the weight consistently.

Hypertrophy Specific Training operates from 4 main principles:

1. Mechanical Load - Mechanical load is the primary growth stimulus.
2. Acute vs. Chronic Stimuli - Muscle must be exposed to the growth stimulus frequently.
3. Progressive Load - Muscle tissue will adapt to the load as you continue to train.
4. Strategic Deconditioning - When progress stops or growth plateaus, it is necessary to take a break from training.

Hypertrophy Specific Training is intended for intermediate to advanced weightlifters. If you are unfamiliar with weight lifting you should start with an easier program before running a Hypertrophy Specific Training cycle.

Please note: The Hypertrophy Specific Training program was developed by Bryan Haycock. This is not an official HST app and may deviate from information found elsewhere.

Ratings and reviews

I have had to reset the app several times, when personalise workouts. I have yet to test it how to add or remove sets from each microcycle. For instance I may want to perform 2 sets in the 15s, 3 sets in the 10 and 5 sets in the 5s. Also I think that the app doesn't take into account, the zig-zag/overlap loads. We will often end up using the same loads from the 15s in the 10s and the 10s in the 5s, as well! The recommendation is repeating some weights, but the app seems to ignore all these.

Has potential but lifting Load defaults to 0kg. Can't seem to change this. Would rate higher if I could figure out how to set up the initial weight to be lifted at the beginning of the cycle. Pretty much useless if this can't be done.

Terrible. Many of the weights it says to do are 0. Then i get half way through my program, and it wants me to pay for the rest. Complete waste of time, horrible business practice not making that a program is not free, up front.

What’s new

- Fixing a bug that could save incorrect set weights to the history log

Let us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching.