HST training questions

[ajaygill]

Is there a layout somewhere that has been noted to give really good results. I find this training method really confusing, can anyone explain it a little better.

Any information on HST training is appreciated. I read the links in the training vault, and i was kinda lost after reading a few paragraphs.

 

[fortunatesun]

Can be confusing... By far the easiest way to understand it is to just do it a few times. If you have a specific question maybe I can help. There should be some templates on the HST site. Admittedly there's a lot of stuff there and everything isn't always easy to find.

Here's a sample layout:

Bodybuilding.com - HST - Hypertrophy-Specific Training Program!

Also: HST For Dummies - Bodybuilding.com Forums

Might be of interest: http://www.elitefitness.com/forum/weight-training-weight-lifting/dual-factor-hypertrophy-training-281067.html
If you want to try this set up I'm sure I have a spreadsheet for it. Let me know.

 

[ajaygill]

i was just wondering how would you layout this program. I like dealing with spreadsheets, because it makes everything easier, and more organized.

I didnt really read that much into the dual factor hypertrophy training, but could you summarize it for me?

 

[fortunatesun]

Tradional bodybuilding programs follow the bodypart split idea where you hammer one body part until failure, rest up, and go at it again. The is the linear approach , as in beginner 5x5. Dual factor looks at the picture in terms of fatigue you've built up over a period of time, for instance the way an athlete will train to peak for a performance or a period of time. The idea is that if you're already in decent condition,you can use that to look at your training over a period of 4-6 weeks and then rest.

The real difference is in failure and periodization (this is so each body part can be trained twice
per week as opposed to only once)…