Expert: Brian - 9/21/2006

Question
I've heard of a new training system (I'm not sure how new it is) called HST (Hypertrophy Specific Training)?  Here's a link if you want to read about it (http://www.hypertrophy-specific.com/hst_index.html).  Are you familiar with this program, and if so, what are your thoughts about this type of training?  I've heard a lot of good things about it lately, and many say it's better than HIT (High Intensity Training).  With HST you work the whole body 3 times/week but are not working to failure on every set, which in turn does not put undue stress on your CNS (Central Nervous System), and helps with recovery.  This type of program is for people looking for maximum hypertrophy.  Is HST really better than HIT like most people are proclaiming?  Thanx.

Answer
Bob - I have not followed HST myself. I can give you my impressions based on what I've read there.

#1 - Working each muscle group 3x per week: Since a muscle needs about 36 hours to fully recover from strenuous activity under ideal conditions (proper diet, fully rested, good health), I think that most people would find that working each muscle group M, W & F would lead to "overtraining". Overtraining is characterized by lack of gains.

#2 - 6-9 sets per week per muscle group: 9 sets in a week is NOTHING! In my workout, I do 4-6 sets of 4 different exercises per muscle group in a week...so I'm getting 20-24 sets per week for each muscle group. I can't possibly believe that doing 9 sets over the course of a week is better than doing 20-24 in a single workout. For biceps, he's only doing 6 sets in a week...sounds pretty weak to me.
(see his chart at: http://www.hypertrophy-specific.com/hst_II.html)

I don't see anything complelling about this.

--Brian