Setting up a Hypertrophy-Specific Training Cycle


Introduction to Hypertrophy-Specific Training™ (HST) To be certain, there are a mind-boggling number of lifting programs available, all claiming to be universal in their ability to produce bigger and stronger lifters. Some programs rely on muscle fatigue, or working to muscular failure, to produce results. With these programs, a weight is lifted until it cannot … Read more

Creating Peak Performance on Demand

Peak performance

Peak performance is often referred to as the “zone” or the “grove”, or even finding one’s “rhythm”. It can happen at any time and nearly always results in breaking personal records. People often get in their own way trying to make it happen, thinking that if they just try hard enough it will happen. Frustration … Read more

Hypertrophy-Specific Training Q&A

Bench press

Hypertrophy-Specific Training vs. HIT? Mr. Haycock, If you have even read this far, I would like to thank you in advance for your time. I came across your program on your thinkmuscle site. Unlike most programs yours has some solid, current research behind it. I was hoping you could answer just a few questions; although … Read more

Strategic Deconditioning: Priming the Muscle for Continued Growth


While utilizing Hypertrophy-Specific Training (HST) techniques, our goal is to present the muscle with a growth promoting stimulus at the moment the muscle is physically susceptible to microtrauma. When is this exactly? Well, it is, or was, whenever you first began weight training. It may also have been after you took a long vacation or … Read more

Hypertrophy-Specific Training Q&A

Bicep curls

I’ve been getting a lot of reader feedback since I wrote about Hypertrophy Specific Training in the Newsletter. I’ve done my best to answer as much as I could individually. Then I figured it would save time just to begin answering some of the more common questions here. Q. Dear Bryan, I can’t thank you enough … Read more

Hypertrophy-Specific Training

Hypertrophy-Specific Training

This is a workout that I designed after years of studying hypertrophy-specific research. I now use myself (added additional 10-20 pounds), and have used successfully to train competitive bodybuilders for some time. It is NOT designed for competitive track athletes, Powerlifters or Olympic lifters. It is designed according to research looking specifically at muscle hypertrophy, … Read more