Bryan Haycock, author and founder of the Hypertrophy-Specific Training (HST) method and Hypertrophy-Specific Nutrition (HSN), began lifting weights in 1978. Over the last 23 years he has incorporated his passion for bodybuilding into his education as a physiologist and career as a writer and consultant for the sport supplement industry.

In 1998, Bryan was invited to write and work as editor-in-chief for the online magazine Mesomorphosis, founded by Millard Baker. The magazine experienced rapid growth in popularity and set a new standard for scientific accuracy in fitness publications. In October of 2000, Bryan wrote a short unassuming article describing a method of training that research had indicated would lead to the greatest degree of muscle growth. He called it Hypertrophy-Specific Training. Although he and his clients had been using this method for sometime, he had never shared it publicly. Slowly, after publishing the article in the ThinkMuscle newsletter, people began to apply HST to their own training, and the mail started flooding in.

Hypertrophy-Specific Training, or simply HST, is a method of training designed to quickly and effectively induce whole body muscle growth. It is based on physiological principles of muscular hypertrophy. These principles were first discovered in the laboratory, and then organized into a method of training that would produce predictable and repeatable hypertrophic effects.

Hypertrophy-Specific Nutrition (HSN) is a dietary and sports supplement company dedicated to creating and bringing to market new and innovative nutritional products. These products are designed and formulated specifically for competitive athletes, and serve as a high-end option for the casual health and fitness enthusiast.

HSN/HST are the embodiment of over 20 years experience in the health/fitness industry, combined with the latest in scientific understanding of human physiology and metabolism. Their introduction to the public brings long awaited consumer confidence in product quality and training methodology, and sets a new standard for the industry to follow.

To learn more about Bryan & the HST program, visit: .


  • Hypertrophy-Specific Training Program!

    Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. These principles were then organized into a method of mechanically loading the muscle to induce hypertrophy. Try this program.

  • Why Some Modern Training Research Actually Prevents Progress!

    The study we will examine today is titled, 'Low-volume circuit versus high-volume periodized resistance training in women' and it was published in the journal Medicine and Science in Sports and Exercise.

  • Is HST Actually Different From Other Programs?

    Let's start with what isn't different about HST compared with previous training programs. The length of this list is what has raised this question in the first place, and justifiably so. Let's begin with the concepts and then follow with the methods.

  • Planning Your Training Frequency: Timing Is Everything!

    Whether you are sold on heavy weight and low reps, or less weight and more reps, if your training frequency is not planned with the same scrutiny as other aspects of your routine, you may be wasting time unnecessarily.

  • Is German Volume Training 'Hypertrophy Specific'?

    GVT, though specific to increasing short-term endurance, can produce some hypertrophy in as much as it adheres to any of the known principles of hypertrophy. Let's go over some hypertrophy-specific principles and see how GVT stacks up.

  • Eating For SIZE!

    If you are not gaining weight, perhaps it is your diet that needs more attention. Let's break it down into bite size chunks and put together a Hypertrophy-Specific Nutrition plan.

  • Strategic Deconditioning: Priming Muscles For Growth.

    While utilizing Hypertrophy-Specific Training 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? Find out here.

  • Exposing The Myths About Protein!

    Much of what people think they know about protein isn't actually true. Shake your misconceptions and learn the truth.

  • Creating Peak Performance On Demand!

    Peak performance is often referred to as the zone or the groove, or even finding one's rhythm. It's a method of increasing strength and generating peak performance. Learn how it can help you!