Training Utilizing the HST Method
Tomasz Jankowski
2026-03-20
7 min. read
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There are certain training programs that prove to be more effective than others, but the goals of each one remain the same - achieving satisfying results. Every training plan possesses its own merits and concrete assumptions that need to be fulfilled in order to succeed. Today, I will present training utilizing the HST method, which is based on overloading the muscles. Many experts consider this to be the best way to build muscle mass.
Genesis of HST training
The genesis of HST training, short for hypertrophy specific training, lies with Bryan Haycock. In 1978, he became interested in strength training and has since promoted the method he believes to be the most effective in building a physique. Misguided assumptions of European strength trainers, whose plans were not centered on building muscle mass but on increasing strength and improving motor skills, prompted him to create his own training system. In essence, the trainers were focusing on athletic performance rather than appearance. However, most gym-goers are interested in altering their physique. Building muscle mass is a long-term process, so if this is the primary objective of the trainee, they should maximize results by adhering to appropriate principles. Bryan Haycock developed his principles based on conclusions drawn from scientific research. Consequently, the HST program is based on the most important pillars of muscle hypertrophy and sets aside other benefits of strength training. This does not imply that muscle strength cannot be developed or that there will be no stagnation as a result of performing HST. Sarcoplasmic hypertrophy will always coexist with myofibrillar hypertrophy, and it also works in the opposite direction. It's all about priorities, and in this case, it's about building circumference.
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