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Barbell Hypertrophy specific training

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LukeV

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I've read about Hypertrophy Specific Training (HST) but never tried it because (a) I can't go 9 to 12 days without going to the gym in order to 'decondition' and (b) it sounds too good to be true given that you workout submaximally almost all of the time. But I've also never spoken to someone who's done it and who says it doesn't work. Everyone I know who claims to have done it says it does build muscle. And I know some trainers who claim to use it regularly with their clients to good effect. I'm looking for the most joint friendly hypertrophy program and think HST looks like it. Has anyone on here done HST and have a view?

Hypertrophy-Specific Training : : Official Home of HST
 
Never heard of it before, but reading the link it all sounds like fairly mainstream thought.

I like the reduced set volume, too many programs for size have crazy amounts of volume and many accept it as gospel.
 
@LukeV
The best approach I have used for hypertrophy (and decent strength) has been this one from Chris Thib:

The Best Damn Workout Plan For Natural Lifters | T Nation

Very easy to plug in exercises that work with your goals/pre-existing conditions, fair amount of variety without a ton of volume - 3 sets of 4 exercises per.

I used a very similar approach but with a high rep set at RPE 8 to start each exercise, second set RPE 5, third set RPE 10. Progression triggered with an increase in reps on the first or third set.
 
@LukeV is this the template? Why do you say 9 days not hitting the gym? It looks pretty normal to me.
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One of the principles of HST is 'strategic deconditioning' where you periodically take 9 to 12 days with no exercise. The theory is this resets muscle growth potential so you can enjoy 'newbie gains' over and over. Newbie gains meaning increase in muscle size while working out submaximally simply by steadily increasing load. When you plot out an HST program you will only be approaching failure once per fortnight, so five workouts in every six will be submaximal, the first three or four very much so. So the leap of faith for me is the notion that I can build muscle working up a sweat once (or maybe twice) per fortnight. Seems too good to be true but I'll let you know
 
@LukeV
The best approach I have used for hypertrophy (and decent strength) has been this one from Chris Thib:

The Best Damn Workout Plan For Natural Lifters | T Nation

Very easy to plug in exercises that work with your goals/pre-existing conditions, fair amount of variety without a ton of volume - 3 sets of 4 exercises per.

I used a very similar approach but with a high rep set at RPE 8 to start each exercise, second set RPE 5, third set RPE 10. Progression triggered with an increase in reps on the first or third set.

You and I seem to have a similar approach in that we like low volume. I made the best gains of my life when I switched from high volume Schwarzenegger style programs to ultra abbreviated after reading Brawn by Stuart McRobert. For quite a while I've focussed on three exercises (push/pull/legs) with five hard sets close to failure for the push/pull and one high volume (20 rep) close to failure set for the legs. I've been very happy with it but I'm 50 years old and my joints, troublesome for years, are not coping with regular close to failure work. HST may provide a solution
 
You and I seem to have a similar approach in that we like low volume. I made the best gains of my life when I switched from high volume Schwarzenegger style programs to ultra abbreviated after reading Brawn by Stuart McRobert. For quite a while I've focussed on three exercises (push/pull/legs) with five hard sets close to failure for the push/pull and one high volume (20 rep) close to failure set for the legs. I've been very happy with it but I'm 50 years old and my joints, troublesome for years, are not coping with regular close to failure work. HST may provide a solution


Yeah, the high volume stuff is not an option anymore. I tried going more to a textbook HIT but that was just too little volume. For me the Goldilocks is getting in some volume with relatively easy weight and a single hard working set with moderate to heavy. HAT sounds good as well, but some of the eccentric work and such sounds like it would work best with a buddy and/or machines.

Then just limit weekly frequency to optimize recovery.
 
I took 12 days off (no training at all), dialled back the weight, and commenced the program. My first impression is that strategic deconditioning appears to work as even though the weights were ridiculously light I ended up with quite a bad case of DOMs. Hopefully that's a positive sign
 
I feel like if I'm going to put in the effort to get bigger, I want the strength to go with it. I don't want to be all show and no go. Deconditioning on purpose in order to not need more volume load isn't up my alley. I guess that's why it's a hypertrophy specific program though.

What's the Genesis of this experiment @LukeV ? Do the joints decondition too so it's never really all that joint friendly?
 
IIRC Greg Nuckols authored an article that recommended extended downtime/ limited deconditioning for strength oriented training as well.
 
I feel like if I'm going to put in the effort to get bigger, I want the strength to go with it. I don't want to be all show and no go. Deconditioning on purpose in order to not need more volume load isn't up my alley. I guess that's why it's a hypertrophy specific program though.

What's the Genesis of this experiment @LukeV ? Do the joints decondition too so it's never really all that joint friendly?

I've got brittle elbows and shoulders from years spent being an idiot in the gym so I'm looking for the lowest impact way to improve my physique. Yes, I admit, it's all vanity lol. Strength is a secondary consideration and you wouldn't choose this program otherwise. Going heavy once or twice per fortnight is scarcely going to build strength (I'm amazed it will build muscle) so I'm hoping to maintain in that area, nothing more. In my experience joints, tendons, ligaments etc are slower than muscle to enhance and slower to degrade so I don't expect 12 days untrained would impact that much but only time with the program will tell
 
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HAT sounds good as well, but some of the eccentric work and such sounds like it would work best with a buddy and/or machines. Then just limit weekly frequency to optimize recovery.

I tried to google "HAT training" and "HAT workout" but I only got dozen of webpages trying to sell me hats. What is HAT?
 
I tried to google "HAT training" and "HAT workout" but I only got dozen of webpages trying to sell me hats. What is HAT?

Uncorrected "HST".
I hate typing on smart phone, the shape of my thumbs not conducive.

For fairly casual size building, DeLorme is still valid. Dan John uses a modified variant with a change to the middle set. I don't have a link but recall it being discussed at length on Dave Draper's site.
 
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I feel like if I'm going to put in the effort to get bigger, I want the strength to go with it. I don't want to be all show and no go.

Hypertrophy Training

The Bodybuilding/Hypertrophy Training Protocol is the most effective at increasing muscle mass.

The downside of focusing on just Hypertrophy Training is that Maximum/Limit Strength, Power and Speed dramatically decrease.

A Beauty Contest

As the late Charles Poliquin stated, "Bodybuilding is a Beauty Contest". As you stated it more "Show than Go."

With that said, increasing muscle mass for athletes amount to putting a bigger engine with more horsepower in a car.

That's why there are weight classes in many sports.

Three Factors for Muscle Growth

Dr Brad Schoenfeld's research determined that one of the most effective mean of increasing muscle mass was with...

1) Mechanical Tension: Maximum./Limit Strength Training

2) Metabolic Stress: Aka, "The Pump" with moderate to high repetitions with light to moderately heavy loads.

3) Muscle Damage: Pushing the muscles infrequently to near failure or failure. Additional research determined that Loaded Stretching and Full Range Movements that stretch the muscles under a load, produce Muscle Damage.

Conjugate Training

Zourdos' (Powerlifter) research found that Maximum /Limit Strength was most effective increased with a synergistic approach; Conjugate Training.

Combining Hypertrophy, Power and Maximum Strength Training into the same program; Zourdos' research reinforce Shoenfeld's to a certain degree.

Cluster Set Hypertrophy Training

The objective of Dr Jonathan Oliver's research was to find a method for athletes to increase muscle mass without losing Maximum/Limit Strength and Power with Traditional Hypertrophy Training.

Oliver found that Cluster Hypertrophy Set Training ensured athletes maintain all of the above while increasing muscle mass; providing the Cluster Set Hypertrophy Training Protocol was adhered to.

While the Traditional Hypertrophy Training Protocol was the most effective, Custer Set Hypertrophy was right behind it.

Traditional Periodization Training

This method also work. The different type of Strengths are trained in blocks.

Example

1) General Physical Preparedness , aka Conditioning.

2) Hypertrophy Training

3) Maximum/Limit Strength Training

4) Power Training

5) Speed Training
 
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Oliver found that Cluster Hypertrophy Set Training ensured athletes maintain all of the above while increasing muscle mass; providing the Cluster Set Hypertrophy Training Protocol was adhered to.
I've seen a presentation by Dr. Greg Haff about cluster training and I've had somewhat dogmatic support for them since. That presentation focused on 65% and 85% loads. I think 65% was sets of ~12 broken into clusters for hypertrophy and 85% was sets of ~5 broken into clusters for strength and power.

Is 75% for sets of ~8 broken into clusters the middle ground for doing it all at the same time?

Do clusters support the joint protection better than traditional sets for @LukeV ?
 
I've seen a presentation by Dr. Greg Haff about cluster training and I've had somewhat dogmatic support for them since

Haff: Cluster Sets - Current Methods for Introducing Variations to Training Sets


For those interested, the above is Haff's presentation on what Bro Mo mentioned.

Haff's presentation mainly deals with Cluster Sets as a means of Increasing Power. Haff does touch on Dr Jonathan Oliver's Cluster Set Training for Hypertrophy.

That presentation focused on 65% and 85% loads. I think 65% was sets of ~12 broken into clusters for hypertrophy and 85% was sets of ~5 broken into clusters for strength and power.

Hypertrophy Cluster Set Training

Yes, but decreasing the Training Percentage for Hypertrophy Training is one part of the equation.

Think of Cluster Set Training (any type of training) like baking a cake. You need the right ingredients in the right quantity.

Dr Jonathan Oliver's NSCA Cluster Set Hypertrophy Presentation


This podcast presentation is Oliver's Cliff Notes on Cluster Set Training for Hypertrophy.

For greater understanding on it...

INTRA-SET REST INTERVALS IN HYPERTROPHIC TRAINING: EFFECTS ON HYPERTROPHY, STRENGTH, POWER, AND MYOSIN HEAVY CHAIN COMPOSITION
https://pdfs.semanticscholar.org/a122/3cfbd61e6e9540c7e9813c91d6738ad53ad4.pdf

This research by Oliver provides provides more in depth knowledge in the details on how to write an effective Hypertrophy Cluster Set Protocol and execute.

Question

Oliver's podcast and research should provide answer to most of your question.

If you have more question, I may be able to provide answers, based my practical experience with Hypertrophy Cluster Set Training.

As with most things, leaning what not to do eliminates what does not work and gets you closer to finding out what will work; "Earn while you learn."
 
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@LukeV, there are tons of interesting things for you to read, including many programs, in PTTP Professional and Beyond BodyBuilding. You might have a look at one, the other, or both.

-S-
 
@LukeV, there are tons of interesting things for you to read, including many programs, in PTTP Professional and Beyond BodyBuilding. You might have a look at one, the other, or both.
-S-

Thanks Steve. I have both those books with, as you say, tons of interesting things there. I've tried many Pavel-inspired approaches with good effect
 
Thanks Steve. I have both those books with, as you say, tons of interesting things there. I've tried many Pavel-inspired approaches with good effect
You may be able to gain some muscle(hypertrophy) with this HST protocol as most anything works for awhile but nothing works forever.
This back off period is like a reload period for guys training for strength.
There is a fine line from backing off and losing gains that can be very individual from person to person.
There are many ways to go about hypertrophy training and all of them as far as i know require" intensity" to stimulate muscle growth.
Unless your totally deconditioned or are relatively new to weight training i'm not sure the HST program is the best way to approach it.
But from being a former competitive bodybuilder in my younger days i am inclined to tell you to experiment for yourself documenting your results in a training log and by month to month pictures.
This is the way you find out what works for you and what doesn't.
Give it a fair amount time to evaluate it.
I've used several protocols over the years and some worked better than others.
Also your diet will be a big part of recovery providing the nutrition for the muscle to recover and grow.
if your looking for the best joint friendly exercises you need to explore how your doing specific exercises and ways that are more joint friendly while your doing them.
And agree with the above book recommendation of Pavel's "Beyond Bodybuilding"as a good resource for muscle building .
Good luck to you.
 
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