HST Classic Training Plan for Advanced Athletes

Do you want to effectively build your muscles and are ready to train intensively? Then the HST Classic training plan is perfect for you! This plan is based on scientific findings and has proven to be extremely effective. Here, you will learn everything you need to know to successfully start with the HST Classic training plan.

The Basics of Muscle Building

Before we dive into the details of the training plan, let's look at the four fundamental principles for successful muscle building:

1. Mechanical Stress: To make your muscles grow, you need to stress them sufficiently. This means you should train with a weight that challenges you. Light weights will not achieve significant hypertrophy.

2. Frequent Stimulation: Protein synthesis, the process by which your muscles grow, returns to baseline after 36 to 48 hours. Therefore, it is more effective to train each muscle multiple times a week rather than just once. This allows you to set multiple growth stimuli.

3. Progressive Increase in Weights: Your muscles quickly adapt to the weight used. To continue promoting growth, you must regularly increase the weights. This ensures that your muscles are continuously challenged.

4. Strategic Deconditioning: After some time, the weight can no longer be increased without falling into an overtraining trap. This is where strategic deconditioning comes in: a training break of 9 to 14 days makes your muscles receptive to new stimuli and promotes further growth.

The HST Principle in Detail

The HST Classic training plan builds on these basics and implements them in a structured plan:

• Progressive Weight Increase: Start with a higher number of repetitions and reduce this over the course of the cycle while increasing the weights.
• Full Body Training: Train your entire body three times a week. This ensures that all muscle groups are regularly stressed.
• No Muscle Failure: To spare the central nervous system, do not train to muscle failure. This is especially important with high training frequency.
• Set Count: Limit yourself to one or two sets per exercise. More sets unnecessarily stress the nervous system and do not necessarily lead to better results.
• Recovery: Make sure you recover sufficiently. Plenty of sleep, a balanced diet, and low stress are crucial for your training success.

The Macrocycle in HST Classic Training

The entire cycle lasts six to eight weeks and is divided into three smaller cycles:

1. Cycle 1: 15 repetitions per set.
2. Cycle 2: 10 repetitions per set.
3. Cycle 3: 5 repetitions per set.

After the third cycle, take a break of nine to fourteen days before returning to the first cycle with a slightly higher starting weight. The progression of weights can be either planned or done intuitively. It is recommended to make the increases intuitively to fully utilize the potential of the cycle.

Your HST Classic Training Plan

Here is an example of an HST Classic training plan:

• Frequency: Full body training twice a week.
• Set Break: Two minutes between sets.
• Weight Movement: Consistent tempo throughout the execution.
• Muscle Failure: Avoid muscle failure to spare the central nervous system.
• Sets per Exercise: Two sets.

Example Exercises:

1. Squats: Basic exercise for legs and lower back.
2. Bench Press: Classic upper body exercise that trains chest, shoulders, and triceps.
3. Deadlift: Strengthens the entire back as well as the back of the legs and glutes.
4. Barbell Rows: Trains the upper back and arms.
5. Military Press: Shoulder exercise that also challenges the triceps.
6. Dips: Upper body exercise that trains chest, shoulders, and triceps.
7. Barbell Bicep Curls: Isolation exercise for the arm flexors.
8. Calf Raises: Specific exercise for calf muscles.

Nutrition Tips for the HST Classic Training Plan

A balanced and varied diet is crucial for your training success. Pay particular attention to adequate protein intake to optimally support muscle building. A post-workout shake can help promote recovery after training. In the 15er phase, you can additionally supplement with beta-alanine, and by the 5er phase at the latest, you should take creatine to further enhance your performance.

You are now well prepared to start with the HST Classic training plan. Good luck with your training and stay committed – your muscles will thank you!