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HYPERTROPHY-SPECIFIC TRAINING SPREADSHEET V3.0
Introduction
Hypertrophy-Specific Training (HST) is a method of weight training devised by Bryan Haycock and first released into the public domain in 2000. If performed
correctly and combined with an appropriate nutrition regime HST has the potential to maximise an individuals' muscle growth within the limits of their genetic
potential. HST is founded upon the application of principles universal to mammalian muscle, connective and neuro-muscular tissue biology. All effective resistance
training systems until recently have been found by a fortuitous hit-and-miss methodology, rather like randomly walking around a maze blindfolded a few hundred
times and just by chance finding the exit. This was a necessity as the underlying mechanisms of muscle tissue hypertrophy at the cellular level were completely
hidden.
Now thanks to the findings of researchers specialising in the fields of exercise physiology, cellular biology and biochemistry we have an in-depth understanding of
these formerly hidden mechanisms. HST applies these discoveries to the goal of maximising muscle hypertrophy. For those of you familiar with standard methods
of resistance training, working close to maximum weight for a given number of reps and training to failure then HST will require a significant paradigm shift. For the
8 weeks of an entire macrocycle you will only lift at rep max figures four times and, unless you want to find your new rep max figures, not once deliberately train to
failure.
The only way you can be certain if HST is a viable method is to try it yourself by performing one macrocycle taking 6 or 8 weeks. At the end of it you will know
whether HST is a genuinely innovative strategy to weight training or not, depending on your own progress. Just try it and see if it works. After 6-8 weeks you will be
able to make your own judgement based on direct personal experience. If possible please tell others what your results are.
HST is worth considering if any or all the following goals and attributes apply to you:
[1] You would like to maximise the rate of muscle growth given your genetic potential.
[2] You want to reduce the chances of developing injuries caused by continually training at the boundaries of your physiological limits.
[3] It does not concern you that, for the majority of your training sessions, you will be using less than your rep max figures.
[4] You would like to have the option of keeping training sessions relatively short. For the majority of a macrocycle HST typically uses only 1 or 2 sets for any given
exercise. Longer sessions are possible by increasing the number of exercises.
[5] You want to minimise the possibility of developing overtraining symptoms.
[6] You would like the integrity and strength of tendon, ligament and muscular connective tissue to develop at a rate that is not outstripped by the increases in
muscular strength.
The most complex aspect of HST is setting up a cycle properly. This spreadsheet allows every variable of a HST macrocycle to be set-up in detail before starting.
You can choose the number of weeky training sessions (3 or 4), the exercises used (up to 18), if an exercise should be alternated across sessions, the number of
reps and sets for each individual week, the percentage weight increments for every exercise for each week, the warm-up percentages and warm-up sets/reps for
each week, the value to round warm-up weights to, the start date, and if the spreadsheet should run using pound or kilogram weights. The spreadsheet even
calculates the combination of weight disks to add to each end of the barbell/dumbbell to obtain the workset weight based upon the weight disk combination you
have available to you. If you have personal rep max figures obtained with two different weights for a specific exercise the spreadsheet is able to estimate the rep
max weight for the reps you will be using within a mesocycle using predictive formulae.
Before using this spreadsheet please read the complete in-depth description of HST here:
http://www.hypertrophy-specific.com/hst_index.html
It is also recommended that you read the FAQ section of the forums at www.hypertrophy-specific.com to familiarise yourself with all aspects of the HST protocol.
Before starting a cycle you should create an exercise sequence by drawing upon training exercises you are familiar and competent with. These should primarily be
basic compound exercises with possibly a few accessory isolation exercises included. The entire exercise set should be designed to provide a balanced full-body
workout. Exercises may be alternated between sessions to improve coverage and the spreadsheet allows for this. A good exercise template to use can be found in
the description provided by following the above hyperlink. The spreadsheet currently uses this template, though you may substitute any or all exercises according
to your own preferences. For each exercise find either the rep max figures for the sets in each mesocycle or find the number of reps you can do for a lighter and
heavier weight and allow the spreadsheet to calculate the weights you should use for the fixed mesocycle reps. The exercises and reps are entered in the
EXERCISES worksheet.
To begin the macrocycle enter the start date in the CYCLE 1 worksheet. The CYCLE 1-4 worksheets allow you to configure different weight increments for each
week and exercise and the EXERCISE worksheet permits different reps and sets to be configured for each week. The basic HST method is to have a two week
mesocycle with identical reps each fortnight starting at 15, then 10 and finally 5 reps and a 5% weight increment across the entire macrocycle. The percentage
weight increments can also be altered so as to minimise zig-zagging, however zig-zagging is belived by some to be an important aspect of HST so for your first
macrocycle it may be best to leave all weight increments at 5%. The spreadsheet is currently configured to run the basic HST cycle.
There are 12 exercises currently entered, some of which are alternated so each session contains 9 exercises in total. The current number of sessions per week is
3 though this may be changed to 4 if necessary. Every one of the HST variables and values may be altered if required. All exercises and weights to use for every
session in a mesocycle will be displayed in the CYCLE 1 to 4 worksheets.
DONATIONS
If you find this spreadsheet useful in helping you achieve your training goals please consider giving a donation to the author via PayPal if you have an account.
This helps make the time spent creating, maintaining and improving the spreadsheet worthwhile. To do this go to the following PayPal web address :
https://www.paypal-marketing.co.uk/sendmoney/index.htm
then click on the 'Send Money' button. In the 'From' box use the e-mail address you have associated with your own PayPal account. The e-mail address to use in
the 'To' box is estelle.ferguson@protechnix.myzen.co.uk. Send as a Gift for Services in the description areas. If you do donate I will consider incorporating any
suggestions you make for improvements, changes or enhanced functionality to the spreadsheet if sent to the e-mail address given. Thank you.
COPYRIGHT AND DISTRIBUTION STATEMENT
HST and Hypertrophy-Specific Training are the copyright © and trademarked ™ property of Bryan Haycock. All rights reserved.
Permission is granted to reproduce this spreadsheet for personal and educational use only. Commercial copying or lending is prohibited. The spreadsheet may be
used free of charge. Selling without prior consent of the author is prohibited. Obtain permission before redistributing. In all cases this notice must remain intact.
DISCLAIMER
Always consult a medical professional before starting a course of weight training. By using this spreadsheet you agree the author assumes no liability for the use
or misuse of information contained therein. Although the spreadsheet has been designed to provide accurate information, you also agree that the information
contained here is provided as is, with no warranties and may not be complete or correct.
When performed correctly and within manageable weights the majority of weight training exercises are perfectly safe. Some exercises though have a high
likelihood of inducing injuries irrespective of the form used. The worst culprits are upright rows and wide grip lat-pulldowns behind the neck. Other exercises worth
avoiding include good mornings, behind the neck press, squatting with raised heels, leg extensions, hamstring curls, bent-over rows (use supported prone rows
instead), weighted sit-ups, and almost anything involving a Smith Machine. If you are bench pressing then using an inclined bench is less likely to cause or worsen
shoulder injuries.
Avoid weight training regularly to failure as this can result in overtraining.
Train your kinethestic sense in how to perform all exercises you intend to use thoroughly with low weights before progressing to heavier weights. Seek competent
professional tuition in exercise form if possible.
Supplementing HST with appropriate nutrition, speed training, co-ordination training, stretching exercises, endurance training, and psychological training will help
you attain enhanced overall physical development.
Enter each exercise you will be doing during the sessions in TABLE 1 - EXERCISES. Not all exercise cells need be filled. Also enter the type of weights used (pounds or kilos) below. Enter the workset and warmup reps in TABLE2 - WEEKLY
REPS AND SETS and the warmup percentages. The weight to which warmup weights are rounded to can also be modified. The number of training sessions per week should also be entered.
If you have Rep Max values for two weights and want to estimate the maximum weight for cycles based upon these figures then enter the weights and repetitions for each individual exercise In the lower tables. If you have Rep Max weights
for the actual repetitions used for the cycle then enter these in the Weight (Actual) rows of the lower table for each exercise instead. The value will also appear in the Weight (Estimated) cells as these are used when generating the cycle
worksheets. NOTE: Do not include the weight of the barbell or dumbbell bar when entering the rep max weights if you plan to use the side weight disks values provided in the sessions tables of the CYCLE1-4 worksheets.
The "Alternate on Even Sessions" box defines whether the exercise is done on the even numbered sessions. Set to 'Yes' if the exercise is only to be done on the even sessions, 'No' if the exercise is only to be done on the odd sessions and
leave blank if the exercise is to be done on every session. Exercises which are inactive during a particular session will appear as greyed-out in the session tables of the CYCLE 1-4 worksheets. This worksheet will print to one side of A4.
TABLE 1 - EXERCISES Use kilogram or pound weights Kg
EXERCISE Primary body Push/Pull
area worked
Squat Legs Push
Leg Press Legs Push Warmup weights to be rounded to nearest multiple of 5
Leg Curl Legs Pull
BB Incline Bench Press Chest/Arms Push Do you want to have 3 training sessions per week or 4 3
Dips Chest/Arms Push
Chin-ups Back/Arms Pull TABLE2 - WEEKLY REPS AND SETS
BB Prone Row Back/Arms Pull Week Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Seated Rear Lateral Raise Back/Shoulders Pull Workset Reps 15 15 10 10 5 5 5 5
Upright Shrug Shoulders/Back Pull Workset Sets 2 2 2 2 3 3 3 3
BB Curl Arms Pull Warmup set 1
BB Lying Triceps extension Arms Push Reps 5 5 5 5 5 5
Calf Raise Legs Push Percentage weight 70% 70% 50% 50% 50% 50%
Warmup set 2
Reps 3 3 3 3
Percentage weight 70% 70% 70% 70%
Warmup set 3
Reps 2 2 2 2
Percentage weight 80% 80% 80% 80%
Alternate on
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Even Sessions
Squat Two personal Rep Max tests for Squat Weight (Estimated) 73 73 84 84 95.5 95.5 95.5 95.5 No ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
84 10 93 6 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Leg Press Two personal Rep Max tests for Leg Press Weight (Estimated) 168 168 208 208 248 248 248 248 Yes ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
200 11 240 6 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Leg Curl Two personal Rep Max tests for Leg Curl Weight (Estimated) 21.5 21.5 40 40 59 59 59 59 ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
40 10 55 6 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
BB Incline Bench Press Two personal Rep Max tests for BB Incline Bench Press Weight (Estimated) 50.5 50.5 62.5 62.5 74.5 74.5 74.5 74.5 No ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
48 16 60 11 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Dips Two personal Rep Max tests for Dips Weight (Estimated) 33 33 40.5 40.5 48 48 48 48 Yes ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
30 17 45 7 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Chin-ups Two personal Rep Max tests for Chin-ups Weight (Estimated) 25 25 37.5 37.5 50 50 50 50 No ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
30 13 40 9 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
BB Prone Row Two personal Rep Max tests for BB Prone Row Weight (Estimated) 98.5 98.5 110 110 122 122 122 122 Yes ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
80 23 110 10 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Seated Rear Lateral Raise Two personal Rep Max tests for Seated Rear Lateral Raise Weight (Estimated) 10 10 14 14 18 18 18 18 ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
10 15 14 10 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Upright Shrug Two personal Rep Max tests for Upright Shrug Weight (Estimated) 77.5 77.5 95.5 95.5 114 114 114 114 ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
70 17 110 6 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
BB Curl Two personal Rep Max tests for BB Curl Weight (Estimated) 32.5 32.5 45 45 57.5 57.5 57.5 57.5 ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
40 12 50 8 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
BB Lying Triceps extension Two personal Rep Max tests for BB Lying Triceps extension Weight (Estimated) 43.5 43.5 52 52 60 60 60 60 ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
40 17 60 5 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Calf Raise Two personal Rep Max tests for Calf Raise Weight (Estimated) 185 185 207.5 207.5 230 230 230 230 ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
180 16 230 5 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Two personal Rep Max tests for Weight (Estimated) 0 0 0 0 0 0 0 0 ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Two personal Rep Max tests for Weight (Estimated) 0 0 0 0 0 0 0 0 ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Two personal Rep Max tests for Weight (Estimated) 0 0 0 0 0 0 0 0 ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Two personal Rep Max tests for Weight (Estimated) 0 0 0 0 0 0 0 0 ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Two personal Rep Max tests for Weight (Estimated) 0 0 0 0 0 0 0 0 ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Two personal Rep Max tests for Weight (Estimated) 0 0 0 0 0 0 0 0 ######
Lighter of the two weights Heavier of the two weights Weight (Actual)
Weight lifted Number of Reps Weight lifted Number of Reps
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