HST Training

HST, otherwise known as Hypertropy Specific Training, is 3 full body workouts a week for 8weeks. It is based on physiological principles about hypertrophy (muscle growth) which was found in a lab. It is a scientifically proven training program, and is based on steadily loading the muscle mechanically to increase muscle growth. HST also utilized lactic acid to aid in tendon growth and repair. This is done by starting the first two weeks with high reps.

Now what you do before you start HST is you take one to two weeksoff, which is otherwise known as strategic deconditioning. That way you decondition and rest your muscles.. Then you change the reps every two weeks, and it'll end uplooking like this:

Weeks 1-2: 15 reps

Weeks 3-4: 10 reps

Weeks 5-6: 5 reps

Weeks 7-8: 2 reps. Or any rep scheme you want, with drop sets,supersets..etc

Now that you know the reps, you figure out your max for eachrep scheme. EX: 15 rep max, 10 rep max, 5 rep max

There's six workouts for each rep scheme (3 workouts a week)So you take your rep max, and do a percent of it for the first workout, then doa heavier weight the second workout, all the way until your sixth workout whenyou max. So for example - say your 15 rep max for bench press is 135 lbs. Soworkout 1 you do 110 lbs, workout 2 115 lbs, workout 3 120 lbs, workout 4 125lbs, workout 5 130 lbs, and workout 6 135 lbs. This is called a progressive load, and it prevents your muscles from adapting to the workout.

It sounds confusing but it is actually just some simplemath. You just need to figure out your rep maxes! It is also very important to use compound lifts for your workouts. I personally do two to three workouts per body part (unless it's arms) so for instance it'd look like this:

LEGS: squats and roman deadlifts

Back: bent over rows, pull-ups

Chest: bench press, incline bench press

Shoulders: DB shoulder press, lateral raises, rear delt flyes

Triceps: Skull crushers, close grip bench press (skull crushers Monday & Friday, close grip bench Wednesday)

Biceps: Barbell curls, hammer curls (curls Monday & Friday, hammers Wednesday)

Abs: cable crunches, leg raises. 

Now it doesn't have to look exactly like that, but that's an example of what your workouts will look like. Do the lifts that you prefer, and see the most results from! Remember to keep the sets to only 1-2 per workout, that way you prevent over training. 

Here is a link to an HST calculator:

http://www.hypertrophy-specific.com/hst_calc.html