- HST Spreadsheet
Hypertrophy-Specific Training (HST) is an effective and safe weight
training methodology based
upon the application of principles universal to mammalian muscle, connective
and neuro-muscular tissue biology. Setting up a HST macrocycle correctly
can be a complex process, however by using the Hypertrophy Specific
Training spreadsheet downloadable from this site every single variable
of the entire cycle can be modified and all weights calculated for each
training session. A zipped version of the spreadsheet can be downloaded
by clicking here
The spreadsheet is highly configurable and has the following capabilities:
[1] Calculates all
the required rep max figures automatically for every exercise given
the rep max figures for a lighter and heavier weight, or allows the
user to enter the exact weights for the fixed mesocycle reps.
[2] Can be set to work in pound or kilogram weights.
[3] Allows the weight increment percentage over a mesocycle for every
exercise to be entered. This can also be done per week if desired.
[4] Permits either 3 or 4 sessions per week.
[5] Allows up to 18 exercises. Any exercise to be alternated across
sessions.
[6] Allows the user to define up to 3 warm-ups per exercise for a complete
mesocycle or per-week if required. The values for the reps and also
the percentage of the workset weight are entered and the warm-up weights
are automatically calculated based on the percentage figure. Warm-up
weights are rounded to a user defined figure.
[7] Allows the workset reps and sets for each week to be entered.
[8] Displays the session dates given a macrocycle start date.
[9] Based on the workset weights for each exercise will automatically
calculate the weight disk combination to add to each side of the barbell
or dumbbell to achieve the desired workset weight. The user can modify
the weight combinations based upon the disk set they have available
to them.
[10] Prints each mesocycle to one sheet of A4.
[11] From V3.0 Cycle 4 can
be a direct continuation of the last session of Cycle 3 but with each
exercise weight increasing by a user-defined percentage between each
session.
The spreadsheet is currently configured to run the basic HST cycle (
15, 10, 5, 5 reps 5% weight increment for Cycles 1-3 and 2% for Cycle
4) though every aspect of the cycle can be changed if necessary.
The current version of the spreadsheet is V3.0.
PLEASE NOTE : If you are using Excel 2007 or a later version the program
will convert the xls file to xlsx. This process is known to interfere
with some of the spreadsheet calculations so it is advised that
in this case you download the free Open Office suite and open the spreadsheet
using this software instead.
- Advanced HST Spreadsheet
If you have a good knowledge of HST and have trained long enough to
understand your own training/recovery capabilities and goals then this
advanced HST spreadsheet may be more suitable for you. A
zipped version of the spreadsheet can be downloaded by clicking here
This spreadsheet does not use the standard method of working out HST
macrocycles where you reach your 15, 10 and 5 RM. every fortnight. Instead
the user sets a percentage rep max for the very first and last sessions
of a macrocycle and the spreadsheet works out the weight increments
across the entire macrocycle by dividing the difference between the
rep max weights by the number of sessions. This eliminates any zig-zagging
and ensures a smooth weight progression is applied across the entire
duration of a complete cycle. It is capable of running a 15/10/5 cycle
by setting the first and last session rep max percentages appropriately.
For each exercise the user needs to perform only two rep max weight
tests. The spreadsheet then applies RM estimation formulae to the tests
results to determine each session weight.
The user can apply a variety of set clustering methods based on a linear
interpolation of the Verkoshansky/Prilepin tables and also training
effect zone clustering.
There are a number of other features not present in the basic spreadsheet.
You can specify the minimum weight increment across sessions to apply
to any exercise. It also takes into account if an exercise includes
the trainee bodyweight as is the case with dips, chins, pull-ups etc.
and includes the bodyweight when calculating rep max percentages. It
also indicates which training effect zone applies to an exercise based
on the weight used on the session. The recognised training effect zones
are endurance, hypertophy, power and strength. Based on the training
effect zone you are working within you can modify total reps, rep speeds,
rest periods, set numbers and set duration to maximise the training
effect. By carefully selecting the start and end session percentage
rep max weights and the clustering scheme to apply within a mesocycle
it is possible to create macrocycles geared to maximising endurance,
strength, power or hypertophy, or a combination of these.
The current version of the spreadsheet (V2.1) includes more accurate
RM estimation formulae and allows users to define their own clustering
scheme. At present the user defined scheme is configured for standard
HST with 20 reps per exercise across the entire cycle.
PLEASE
NOTE : If you are using Excel 2007 or a later version the program will
convert the xls file to xlsx. This process is known to interfere with
some of the spreadsheet calculations so it is advised that
in this case you download the free Open Office suite and open the spreadsheet
using this software instead.
Prilepin's table, Perlipins
table, Perliphins Table, Prilephins table |