HST - Hypertrophy-Specific Training

Already a few years ago, after an interview on this website with Milan Suchy from Dobris (if you haven't read the interview, I recommend you read it to know who is doing personal trainer online and how high the level of the service is), where he mentioned the so-called HST training, many people ask him what HST actually is.

In this post, Milan shows you an overview table where you can find the number and breakdown of exercises for this type of training. In some parts, the number of bricks is placed instead of the weight. Take this as a guide. It is mainly about the already mentioned distribution of exercises and the weights must be adjusted by each person according to their own.

HST training, designed by Brian Haycock, is based on:
1) Mechanical loading
2) Sufficient frequency
3) Progressive load
4) Strategic deterioration

In case you misread the workout in question, I've pasted the original as an XLS file in the attachment, so download.

If you have any questions about this workout, use the discussion below the article.