- Jun 16, 2000
- 30,213
- 12
- 81
I've been doing a muscle-specific weight training program for over a year, and I've seen great results. I've put on almost 30 pounds of muscle. The basic premise is this:
Day 1: shoulders/tris
Day 2: chest(dumbbell)
Day 3: Legs/Back
Day 4: shoulders/tries
Day 5: chest/bi's
Day 6: Legs
Day 7: Back/abs
Day 8: Bi's
My roommate used to do this program with me, but never made the same gains I did. That's kinda natural...he doesn't really have a 'lifting' build, he's 6'3 and lanky. Recently, he got all excited about HST, Hypertrophy-Specific training. Basically, you lift 3 times a week, only do one exercise per muscle, and only 2 sets per excercise. Every other week you change the reps....15, then 10, then 5, then repeat. He has made some gains in this program...HOWEVER, he started doing creatine when he started. I'm trying to convince him that his gains are mainly due to the creatine, but he will not believe me.
I don't understand how HST can possibly be better than muscle-specific. You don't target any particular part of the muscle, for example, I do incline/flat/decline bench, and flies, one day with barbell/cables(flies), the other day with dumbbells, to target the different heads of the muscle, and in different ways. He ONLY does dumbbell incline. He also only does 6 reps a WEEK per muscle. I do roughly 9 per muscle, per day, and there are 2 days in each 8-day cycle. I just don't see the advantage of HST.
Day 1: shoulders/tris
Day 2: chest(dumbbell)
Day 3: Legs/Back
Day 4: shoulders/tries
Day 5: chest/bi's
Day 6: Legs
Day 7: Back/abs
Day 8: Bi's
My roommate used to do this program with me, but never made the same gains I did. That's kinda natural...he doesn't really have a 'lifting' build, he's 6'3 and lanky. Recently, he got all excited about HST, Hypertrophy-Specific training. Basically, you lift 3 times a week, only do one exercise per muscle, and only 2 sets per excercise. Every other week you change the reps....15, then 10, then 5, then repeat. He has made some gains in this program...HOWEVER, he started doing creatine when he started. I'm trying to convince him that his gains are mainly due to the creatine, but he will not believe me.
I don't understand how HST can possibly be better than muscle-specific. You don't target any particular part of the muscle, for example, I do incline/flat/decline bench, and flies, one day with barbell/cables(flies), the other day with dumbbells, to target the different heads of the muscle, and in different ways. He ONLY does dumbbell incline. He also only does 6 reps a WEEK per muscle. I do roughly 9 per muscle, per day, and there are 2 days in each 8-day cycle. I just don't see the advantage of HST.
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