Hypertrophy-Specific Training: The Benefits and How to Be Successful

Hypertrophy-Specific Training: The Benefits and How to Be Successful


If you’re like me, you were (until recently) unaware of the growing trend of HST in the fitness world. What is Hypertrophy-Specific Training and how can it help you build muscle? Hypertrophy-Specific Training or “HST” for short, is an advanced method of body strength training, Though the method of HTS derives from complicated science, it can be broken down into understandable and basic concepts. 

HTS training is essentially a form of a full body work out meant to focus on a specific muscle with heightened intensity for longer periods of time. The goal is to increase metabolic load and over-hall workload to increase tension on the muscle.

 Benefits at a glance are: 

  • More rest days
  • Less time at the gym
  • More muscle gains in your weakest areas 

When looking to adapt to a new work out regime, there are a few things you need to do in order to produce the best results. Below are a few things you’ll need to do in order to achieve success though hypertrophy-specific training:

Create a schedule

An HST plan typically consists of working it 3 days a week. Those can be any days you choose in any order you choose; it just depends on your personal schedule. However, as with anything you do with a goal in mind, you need to be consistent!  

Always warm up

Regardless of the workout or fitness style, you are attempting, in order to get the most out of it and avoid injury you MUST warm up. Make sure you allow for this when planning the time you’ll spend at the gym.  

Pick your work out

Select the particular muscle building exercise you’ll be doing and prepare for at least 8-12 reps in each of those sets repeatedly. This is where flexibility comes in as you are free to choose your favorites, but keep in mind the goal is to put as much tension on the muscle that your body can withstand as possible.

 Overall, HST is a great option for either beginners or experts. It is greatly diverse and can be easily tailored to fit your personal goals. It’s also a great option for those wishing to avoid the plateau that often comes from prolonged periods of working out the same muscle groups. Challenge yourself and watch the results, you won't be disappointed. 

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