Animal Hell-Raiser Training (HRT) Official Q&A Thread

[ragingmuscle]

Would it be possible to get a demonstration of weighted dips?

Here you go brother..

Wslpcc26itA

[athomas88]

Sounds like your spot on with this bro. Just because you recover and can do a few more lifts doesn't always mean you should. I know that probably sounds weird, but it's true. You want to work the muscle and work it hard. What you don't want to do is too much to the point your over working the muscle. Remember, as long as your failing on the second set of each lift, your doing enough work. This is a low volume, high intensity training style. Give it some time...you'll add some size.

thanks bro! i know that it would be almost impossible to add more weight..im dying on the second set, and can barely breath on the Hellcentrics. i recover pretty quickly, and for that i always leave the gym wanting more even though during the workout i could puke. i will remember your advice next time. thanks again!

[BogusForLife]

Here you go brother..

Wslpcc26itA


Thanks a million!

It's sick that you all are getting this involved with those of us interested in this style of training.

From the position of the camera, it was a bit difficult to gauge your ROM. Did you do partials all the way through or just the first ~8 and then full hellcentrics for the last four?

Also, it may be me not paying enough attention but it seems like some exercises end on the last negative/hellcentric movement whereas others finish with the positive (I.e. muscle contracted) movement.

[alikatto]

Hello sir.im at 82.5kg and im looking to loose fat ... I hav been trying for 2.5mnths now but hav stopped making progress.i use mike mentzer's HIT and nutrtion plan .. 25% protein,60% carbsnd 15% fats... I try to remain colse and consume around 1300cals per day and do 45min walk every other day.. But now i hav stopped losing fat and my muscles are not shapping up well ... I hav also tried to add some cals to boost up my metabolism but evn that doesnt help ... I need help seriously ... Please.im v serious abt my training .. But this this is as far as i cud get on my own ...

[G Diesel]

Youtube version

mp_R-flJ55E

Badass sh*t... Some big boys getting down with HRT.

Peace, G

[BB2K]

these videos are very motivating! So, in place of the rev hack squat we can do SLDL on the smith correct? We dont have a "normal" hack squat machine at my gym, its a donkey calf machine and looks kinda like this http://www.fitnessscape.com/page/F/PROD/lower_body_equipment/donkey-calf-145 But i see people doing squats on it....?

[rbowman91]

Nice bro. You guys entering the contest? Of course man! Already posted on the contest forum.

[ragingmuscle]

Thanks a million!

It's sick that you all are getting this involved with those of us interested in this style of training.

From the position of the camera, it was a bit difficult to gauge your ROM. Did you do partials all the way through or just the first ~8 and then full hellcentrics for the last four?

Also, it may be me not paying enough attention but it seems like some exercises end on the last negative/hellcentric movement whereas others finish with the positive (I.e. muscle contracted) movement.

On partial dips for tri's, you only want to go down a max of about half the distance you would on a full dip. This means you go down even less on the partial rep.

Some lifts will end on the full negative because there's no sense on your spotter helping you back up on some.

[ragingmuscle]

Hello sir.im at 82.5kg and im looking to loose fat ... I hav been trying for 2.5mnths now but hav stopped making progress.i use mike mentzer's HIT and nutrtion plan .. 25% protein,60% carbsnd 15% fats... I try to remain colse and consume around 1300cals per day and do 45min walk every other day.. But now i hav stopped losing fat and my muscles are not shapping up well ... I hav also tried to add some cals to boost up my metabolism but evn that doesnt help ... I need help seriously ... Please.im v serious abt my training .. But this this is as far as i cud get on my own ...

Well good job so far then. Mike is a legend and hit is great stuff.

How much cardio are you doing? Pm me a front and back relaxed pic if you cam.

[ragingmuscle]

these videos are very motivating! So, in place of the rev hack squat we can do SLDL on the smith correct? We dont have a "normal" hack squat machine at my gym, its a donkey calf machine and looks kinda like this http://www.fitnessscape.com/page/F/PROD/lower_body_equipment/donkey-calf-145 But i see people doing squats on it....?

Yes on the sldls. That donkey calf might be harder on the knees and I question wether you can get a good range of motion. You can also do squats on that smith or even bb squats.....that is if you really trust your partner.

[rewaste]

Tom thanks for the great chest and tri workout Thursday as always the pumps are insane and btw on the hrt Pec deck last night about 1am woke up for the first time with a major cramp in the mid chest area lol was a bitch to stretch it out to

[alikatto]

yes sir i will pm u my relaxed pics surely.thank u so much for ur concern!!!!


i cant copy and paste my pics in the send PM section of ur bodyspace profile sir what to do??..... ,,.... and i m doing brisk walk 3-4 times a week for cardio.


Well good job so far then. Mike is a legend and hit is great stuff.

How much cardio are you doing? Pm me a front and back relaxed pic if you cam.

[BabyGunz76]

First week is complete!!

So glad I chose to do this! The only things I noticed I need to work differently is back a little harder and more warmup sets for biceps on arm day. I did test out the pushup comment and not only could I not complete a pushup at the end of chest day but the next morning I couldn't do sets higher than 20! I can feel the stretch in my muscles already to the fact I know after twelve week this program will pay off!

Rage- thanks for the deadlift video I tried it out but I just wasn't ready to trust my partner on this left so I did the slow negative portion tat you should too

[SugarDoll]

First week is complete!!

So glad I chose to do this! The only things I noticed I need to work differently is back a little harder and more warmup sets for biceps on arm day. I did test out the pushup comment and not only could I not complete a pushup at the end of chest day but the next morning I couldn't do sets higher than 20! I can feel the stretch in my muscles already to the fact I know after twelve week this program will pay off!

Rage- thanks for the deadlift video I tried it out but I just wasn't ready to trust my partner on this left so I did the slow negative portion tat you should too

This is awesome! I'm glad you feel this good. Do you have a spotter or do you negative-solo?

[BabyGunz76]

This is awesome! I'm glad you feel this good. Do you have a spotter or do you negative-solo?

It's an on/off thing my workout partner isn't very reliable so I never know..

Aside from this how do you think a hellcentric would be without a spotter? As in you do the partial and full negative reps instead of a slow negative?

[SugarDoll]

It's an on/off thing my workout partner isn't very reliable so I never know..

Aside from this how do you think a hellcentric would be without a spotter? As in you do the partial and full negative reps instead of a slow negative?

I have to do without a spotter and what I do is a slow negative. I had the issue of the non-reliable spotter...so I had to make a decision. There is a link offered in case you don't have a spotter.

Women are very reluctant to do this program so my spotter bailed on me lol! I love it though!

[BabyGunz76]

I have to do without a spotter and what I do is a slow negative. I had the issue of the non-reliable spotter...so I had to make a decision. There is a link offered in case you don't have a spotter.

Women are very reluctant to do this program so my spotter bailed on me lol! I love it though!

Yah I get that part and saw how to do the slow negatives but I tried the hellcentrics by myself and it's still do able you just can't go as heavy as you would wish

[SugarDoll]

Yah I get that part and saw how to do the slow negatives but I tried the hellcentrics by myself and it's still do able you just can't go as heavy as you would wish

Yeah that's true. Without a spotter you can't go that heavy

[BB2K]

This may have been explained but I wanted to ask again so that im 100% clear on it. I want to do this contest and i have a taining partner and yes she has a bb.com profile/bodyspace. If i enter this contest does my partner have to do it as well? My wife is my partner and this workout isnt inline with her goals but they are with mine. Can #1 she just be my workout partner and not have to do the contest or #2 is there a solo version of this contest for those that dont have a partner they can rely on or one that cant/wont do this contest? It really narrows the field down when both have to do the contest, it would allow more people to apply and actually do the contest if we could enter by ourselves.

[SugarDoll]

This may have been explained but I wanted to ask again so that im 100% clear on it. I want to do this contest and i have a taining partner and yes she has a bb.com profile/bodyspace. If i enter this contest does my partner have to do it as well? My wife is my partner and this workout isnt inline with her goals but they are with mine. Can #1 she just be my workout partner and not have to do the contest or #2 is there a solo version of this contest for those that dont have a partner they can rely on or one that cant/wont do this contest? It really narrows the field down when both have to do the contest, it would allow more people to apply and actually do the contest if we could enter by ourselves.

I didn't know it was a contest I thought it was just a challenge. Could you please direct me to the link that shows the contest?- Thank you

[BB2K]

I didn't know it was a contest I thought it was just a challenge. Could you please direct me to the link that shows the contest?- Thank you



Heres one: http://forum.bodybuilding.com/showthread.php?t=139603553

This is the contest part

http://forum.bodybuilding.com/showthread.php?t=139603473

[athomas88]

i would love to complete in the competition! too bad i dont have much longer before i head back to the states. i would definitely give it a shot!

[SugarDoll]

Heres one: http://forum.bodybuilding.com/showthread.php?t=139603553

This is the contest part

http://forum.bodybuilding.com/showthread.php?t=139603473

Thank you very much!

[Mmeryhew]

Ok this is all fine and dandy, but there are no timeframes anywhere.
its my impression you do Session I for a month, then Session II for the second month, the Session III for the final month?

[rewaste]

Ok this is all fine and dandy, but there are no timeframes anywhere.
its my impression you do Session I for a month, then Session II for the second month, the Session III for the final month?

No this is a full weeks training routine
exp.
Monday = Session 1
Tuesday= Session 2
Wed= Off
Thursday= Session 3
Friday= Session 4
Saturday/Sunday off

[whozeboy]

Wow Rage,
I was doing that little ab routine the other day I dont know how the **** you do 100 oblique crunches a side, maybe I was doing them to exaggurated?
I did 40 on my right side, and it hurt... then only 20 on my right side, and like 15 crunches straight, and when I was leaving the gym , my lower abs actually cramped, and I cringed so hard, like a leg spasm, Didnt know that could even happen.

[rbowman91]

Hey Tom,

So my partner and I (CaptSpaulding) have been ripping through HRT now. We've been increasing our poundages a lot compared to last week (sometimes a +20/30+ lb increase for certain exercises). We've been sore as hell on rest days, but we're finishing the sets and generally almost failing on the second set's last HRT rep. Should we keep increasing weights as long as we're able to, until we level-out? Or should we be careful and slow it down to avoid any injury. I feel like we're both lifting about 75% of our one rep max for most exercises.

Thanks man

[imado]

Wow Rage,
I was doing that little ab routine the other day I dont know how the **** you do 100 oblique crunches a side, maybe I was doing them to exaggurated?
I did 40 on my right side, and it hurt... then only 20 on my right side, and like 15 crunches straight, and when I was leaving the gym , my lower abs actually cramped, and I cringed so hard, like a leg spasm, Didnt know that could even happen.

I got the exact same problem when i tried doing those, I bent down and my abs contracted and scared the **** out of me..

[ragingmuscle]

Tom thanks for the great chest and tri workout Thursday as always the pumps are insane and btw on the hrt Pec deck last night about 1am woke up for the first time with a major cramp in the mid chest area lol was a bitch to stretch it out to

It was great having you brother. There are very few people who dare step into my chambers to train. You did a great job. I'll post up your wokrout video with us on Wednesday.

[ragingmuscle]

First week is complete!!

So glad I chose to do this! The only things I noticed I need to work differently is back a little harder and more warmup sets for biceps on arm day. I did test out the pushup comment and not only could I not complete a pushup at the end of chest day but the next morning I couldn't do sets higher than 20! I can feel the stretch in my muscles already to the fact I know after twelve week this program will pay off!

Rage- thanks for the deadlift video I tried it out but I just wasn't ready to trust my partner on this left so I did the slow negative portion tat you should too

I can tell your taking this **** serious. Great job brother. Keep it up.

[ragingmuscle]

I have to do without a spotter and what I do is a slow negative. I had the issue of the non-reliable spotter...so I had to make a decision. There is a link offered in case you don't have a spotter.

Women are very reluctant to do this program so my spotter bailed on me lol! I love it though!

Glad to see your taking this on SD. Keep after it.

[ragingmuscle]

This may have been explained but I wanted to ask again so that im 100% clear on it. I want to do this contest and i have a taining partner and yes she has a bb.com profile/bodyspace. If i enter this contest does my partner have to do it as well? My wife is my partner and this workout isnt inline with her goals but they are with mine. Can #1 she just be my workout partner and not have to do the contest or #2 is there a solo version of this contest for those that dont have a partner they can rely on or one that cant/wont do this contest? It really narrows the field down when both have to do the contest, it would allow more people to apply and actually do the contest if we could enter by ourselves.

good question brother.

You and your training partner are competing against other teams so you would both be in it together and posting your updates. Jury is still out on the solo version. Stay tuned.

[mrdead]

good question brother.

You and your training partner are competing against other teams so you would both be in it together and posting your updates. Jury is still out on the solo version. Stay tuned.

*Staying tuned...*

[ragingmuscle]

Wow Rage,
I was doing that little ab routine the other day I dont know how the **** you do 100 oblique crunches a side, maybe I was doing them to exaggurated?
I did 40 on my right side, and it hurt... then only 20 on my right side, and like 15 crunches straight, and when I was leaving the gym , my lower abs actually cramped, and I cringed so hard, like a leg spasm, Didnt know that could even happen.

looks are very deceiving with those as you can now tell.

[ragingmuscle]

Hey Tom,

So my partner and I (CaptSpaulding) have been ripping through HRT now. We've been increasing our poundages a lot compared to last week (sometimes a +20/30+ lb increase for certain exercises). We've been sore as hell on rest days, but we're finishing the sets and generally almost failing on the second set's last HRT rep. Should we keep increasing weights as long as we're able to, until we level-out? Or should we be careful and slow it down to avoid any injury. I feel like we're both lifting about 75% of our one rep max for most exercises.

Thanks man

Keep pushing but use some common sense. I can tell by the way your describing things that you are doing this perfectly. Keep it up.

[ragingmuscle]

I got the exact same problem when i tried doing those, I bent down and my abs contracted and scared the **** out of me..

Nice lol. Ya that **** is no joke. Looks easy though huh?

[BB2K]

I tried some hellcentric reps today on leg press................ Im in love. <3

[ragingmuscle]

I tried some hellcentric reps today on leg press................ Im in love. <3

Did you use one or two partners on that? I'd like to see someone post a vid of them having two people apply the partial reps on Hellcentrics Leg Press. I've done it but I want to see someone else step up.

[BB2K]

good question brother.

You and your training partner are competing against other teams so you would both be in it together and posting your updates. Jury is still out on the solo version. Stay tuned.

thanks a ton for the info, hopefully there will be a solo version. If not, i will still use the workout for my goals.

[BB2K]

Did you use one or two partners on that? I'd like to see someone post a vid of them having two people apply the partial reps on Hellcentrics Leg Press. I've done it but I want to see someone else step up.

just 1 partner, but next time ill do 2 and video it if no one else does before then. It felt amazing! my legs responded toit and loved the pain. Never felt anything like that before... totally different pain and feeling.

[carrsurf]

Hey Rage,
First time poster here and have been reading up on HRT over the past couple of weeks and plan on giving it a go. I plan on taking next week to figure out all my 1RM's for each exercise and then start HRT the following week. I spent last year doing Wendler's 5/3/1 program and made some great gains and just looking for something a little different now and found this. I am just trying to figure out how you progress on the same lifts for 12 weeks. It seems to me that I would stall out way before the 12 weeks. I understand that I should be starting at around 60-80% of my 1RM, so I will probably start at 60%. Even so, assuming that I up the weight by 5 lbs each week (for one of the lifts with a barbell- 2.5# each side), that would be 60 lbs over the course of the program.

If you stall at 6 or 8 weeks in or whatever week really, do you just continue with the same weight next week until you feel comfortable upping the weight again? Just looking for some more insight so I can run this program correctly. Thanks man.

[BabyGunz76]

I can tell your taking this **** serious. Great job brother. Keep it up.

None of us would be able to do these excersizes properly if you wouldn't have shown us all these detailed clips! Props go to you big guy

[mrdead]

Did you use one or two partners on that? I'd like to see someone post a vid of them having two people apply the partial reps on Hellcentrics Leg Press. I've done it but I want to see someone else step up.

Maybe, next ABC, I can get Grant Higa and Ben Seath to assist me... And have video...

[BabyGunz76]

Just dominate another leg day and took a video of me doing straight leg deadlifts for a working set like rage said he wants to see.. If I email it to one of you animal reps will you critique and post it if it's good?

[ndrocks36]

Hey Rage, im on week 2 absolutely love but hate this program. But no giving up now, so yesterday and last Monday when my partner and I were going throught session 1 we got a absolutely great shoulder workout and it the bicep workout felt great too. In the morning when I woke up to no surprise I was pretty sore in my shoulders but didn't feel anything in my biceps, do you have any advice for getting a better burn for the bis and how to get the most out of the workout? Thanks!

[ragingmuscle]

Hey Rage,
First time poster here and have been reading up on HRT over the past couple of weeks and plan on giving it a go. I plan on taking next week to figure out all my 1RM's for each exercise and then start HRT the following week. I spent last year doing Wendler's 5/3/1 program and made some great gains and just looking for something a little different now and found this. I am just trying to figure out how you progress on the same lifts for 12 weeks. It seems to me that I would stall out way before the 12 weeks. I understand that I should be starting at around 60-80% of my 1RM, so I will probably start at 60%. Even so, assuming that I up the weight by 5 lbs each week (for one of the lifts with a barbell- 2.5# each side), that would be 60 lbs over the course of the program.

If you stall at 6 or 8 weeks in or whatever week really, do you just continue with the same weight next week until you feel comfortable upping the weight again? Just looking for some more insight so I can run this program correctly. Thanks man.

5/3/1 good program. Great question too. It's not as much about the weight as it is working the muscle at any given point. I never worry about whether I'm increasing in weight or decreasing in weight. I want the muscle to get bigger. Your choosing a weight that's between 60-80% for any given lift. This is a guide. I like to just choose a weight that I know I can do 8 times without too much difficulty. This is where part of the two years training experience comes in. You know it's not so much about the weight and more about doing what it takes to make the muscle grow. The more experience you have the more you rely on instinct and the feeling that you reach within the muscle.

[ragingmuscle]

None of us would be able to do these excersizes properly if you wouldn't have shown us all these detailed clips! Props go to you big guy

This is a great training program...it's not necessary to keep it a secret. I like to take the 'secrets' and throw them out there for everyone to see, use and judge for themselves.

[ragingmuscle]

Maybe, next ABC, I can get Grant Higa and Ben Seath to assist me... And have video...

Great idea brother.

[ragingmuscle]

Just dominate another leg day and took a video of me doing straight leg deadlifts for a working set like rage said he wants to see.. If I email it to one of you animal reps will you critique and post it if it's good?

Load it on youtube and pm me the link if you want bro. Otherwise, just post it in here and I will review it.

[ragingmuscle]

Hey Rage, im on week 2 absolutely love but hate this program. But no giving up now, so yesterday and last Monday when my partner and I were going throught session 1 we got a absolutely great shoulder workout and it the bicep workout felt great too. In the morning when I woke up to no surprise I was pretty sore in my shoulders but didn't feel anything in my biceps, do you have any advice for getting a better burn for the bis and how to get the most out of the workout? Thanks!

I wouldn't be surprised if most people don't get sore biceps from this. It's such a small muscle group that gets so much constant day to day use. Keep that tape measure handy though...I would expect it to be a bigger measurement in 12 weeks. Sounds like your doing this right. If you want to show me a video clip to check it out, then send it over and I'll take a look.

[BabyGunz76]

Load it on youtube and pm me the link if you want bro. Otherwise, just post it in here and I will review it.

This link should work I think..
http://www.youtube.com/watch?v=O_rn44nshBk&feature=youtube_gdata_player

[ragingmuscle]

****ing fantastic. Great job brother. Post that vid in Hell Session II also brother. Nice work.

[BabyGunz76]

Do you have the link to the thread?

[mrdead]

Do you have the link to the thread?

http://forum.bodybuilding.com/showthread.php?t=139633663

[BabyGunz76]

No problem I posted it

[rockwood51]

Did you use one or two partners on that? I'd like to see someone post a vid of them having two people apply the partial reps on Hellcentrics Leg Press. I've done it but I want to see someone else step up.

You asked for it:

Set 1 (550lbs) - youtu.be/-bd9FANz8d4
Set 2 (640lbs) - youtu.be/vQ6DngGJ2Zs

BB.com won't let me post links because I don't have 50 posts yet so copy/paste into the address bar if you want to see it. Someone else feel free to post the real links.

I realized in watching these I'm probably going a little deep on my partials. It didn't feel like it but you can clearly see I'm not getting much more range of motion on the full negative.

My quads are not happy right now with my decisions tonight, haha. For part of it I was actually telling them to pull harder. BTW my partner is the skinny dude in the white on the left.


... and yes before anyone else says it, I'm a fat kid. I'm working on it lol.

[TheLetterF]

You asked for it:

...my partner is the skinny dude in the white on the left.



Present and accounted for

[neginfluence04]

Here is my question will there be a weekly update like the Kris Gethin 12 week program or will it be the same thing for all 12 weeks. I know this program is nothing like his just wondering if we will be doing the same few exercises each week or if they will change weekly with the same training principal? Thanks in advance I can't wait to kill this program or have it kill me only time will tell.

[BB2K]

You asked for it:

Set 1 (550lbs) - youtu.be/-bd9FANz8d4
Set 2 (640lbs) - youtu.be/vQ6DngGJ2Zs

BB.com won't let me post links because I don't have 50 posts yet so copy/paste into the address bar if you want to see it. Someone else feel free to post the real links.

I realized in watching these I'm probably going a little deep on my partials. It didn't feel like it but you can clearly see I'm not getting much more range of motion on the full negative.

My quads are not happy right now with my decisions tonight, haha. For part of it I was actually telling them to pull harder. BTW my partner is the skinny dude in the white on the left.


... and yes before anyone else says it, I'm a fat kid. I'm working on it lol.


vQ6DngGJ2Zs

-bd9FANz8d4

[ragingmuscle]

No problem I posted it

Thanks brother.

[ragingmuscle]

You asked for it:

Set 1 (550lbs) - youtu.be/-bd9FANz8d4
Set 2 (640lbs) - youtu.be/vQ6DngGJ2Zs

BB.com won't let me post links because I don't have 50 posts yet so copy/paste into the address bar if you want to see it. Someone else feel free to post the real links.

I realized in watching these I'm probably going a little deep on my partials. It didn't feel like it but you can clearly see I'm not getting much more range of motion on the full negative.

My quads are not happy right now with my decisions tonight, haha. For part of it I was actually telling them to pull harder. BTW my partner is the skinny dude in the white on the left.


... and yes before anyone else says it, I'm a fat kid. I'm working on it lol.


Present and accounted for

Well done my brothers. Those partials are just fine. Your right in that you might have been able to go just a tad shallower, but nothing wrong with the way you did it. The partials function is to engage additional muscle fibers for the full neg. You did just that. That type of press is tough to apply Hellcentrics because the weights are so high, but you guys made it happen. Good work. I didn't check, but if you guys haven't entered the contest, I encourage you to get your names in.

[mrdead]

Posted this in the Nutrition thread, but figured I'd repost in here:
Will there be a nutrition plan for those that are either on a cut or in contest prep...???

[ragingmuscle]

Here is my question will there be a weekly update like the Kris Gethin 12 week program or will it be the same thing for all 12 weeks. I know this program is nothing like his just wondering if we will be doing the same few exercises each week or if they will change weekly with the same training principal? Thanks in advance I can't wait to kill this program or have it kill me only time will tell.

Most people don't know this, but Kris Gethin was instrumental in getting the Hell Raiser Training series on to Bodybuilding.com. He was very supportive of the training style and I have to give him tons of respect for all his help in the beginning stages of the series.

You'll run the same routine for all 12 weeks. I have had guys run this same routine for 12 MONTHS straight believe it or not and they did not plateau. See, part of the reason you can run this program for a longer period of time without switching things up is because of the constant overload the Hellcentrics puts on the muscles.

[ragingmuscle]

vQ6DngGJ2Zs

-bd9FANz8d4

It's brothers like BB2K that make **** happen. Thanks for the support brother.

[ragingmuscle]

Posted this in the Nutrition thread, but figured I'd repost in here:
Will there be a nutrition plan for those that are either on a cut or in contest prep...???

Good question. As you know, this is very individual specific. On an average prep starting around 16 weeks out, I generally always set the carbs at 150 grams per day for anyone no matter their size. There are always exceptions of course, but this is my general rule of thumb for an athlete thats already starting their cut in pretty good shape. The protein will be the same generally at 1.5 grams per pound of lean body mass.

From there, it's weekly and sometimes bi-weekly adjustments.

[G Diesel]

vQ6DngGJ2Zs

-bd9FANz8d4

Those are a couple of hardcore, heavy sets of HRT leg press... Not for the weak or timid. Much respect fellas.

Peace, G

[ragingmuscle]

300 lb NPC Competitor Jay Bartlett slams Chest and Tri's. Great having you brother.

c82YR1B2tnQ

[rockwood51]

Well done my brothers. Those partials are just fine. Your right in that you might have been able to go just a tad shallower, but nothing wrong with the way you did it. The partials function is to engage additional muscle fibers for the full neg. You did just that. That type of press is tough to apply Hellcentrics because the weights are so high, but you guys made it happen. Good work. I didn't check, but if you guys haven't entered the contest, I encourage you to get your names in.

We're signed up and ready to go.

[neginfluence04]

Most people don't know this, but Kris Gethin was instrumental in getting the Hell Raiser Training series on to Bodybuilding.com. He was very supportive of the training style and I have to give him tons of respect for all his help in the beginning stages of the series.

You'll run the same routine for all 12 weeks. I have had guys run this same routine for 12 MONTHS straight believe it or not and they did not plateau. See, part of the reason you can run this program for a longer period of time without switching things up is because of the constant overload the Hellcentrics puts on the muscles.

Kris is one hell of a guy and his program is very diverse and continues to keep my body guessing with his hrt, DTP, and many other forms of lifting. I have seen some great results with his program and wouldn't have done it for a second time back to back if I didn't think it worked. I'm just getting bored and looking for something new to push me to the next lvl. To be honest I'm not in it for the supplements nor is my workout partner. We want the 1 on 1 time with a pro like yourself and the chance to kick some ass in the gym. Regardless if we are chosen for the top 10 to compete or not we are still going to log the program and hold nothing back.

[ragingmuscle]

Kris is one hell of a guy and his program is very diverse and continues to keep my body guessing with his hrt, DTP, and many other forms of lifting. I have seen some great results with his program and wouldn't have done it for a second time back to back if I didn't think it worked. I'm just getting bored and looking for something new to push me to the next lvl. To be honest I'm not in it for the supplements nor is my workout partner. We want the 1 on 1 time with a pro like yourself and the chance to kick some ass in the gym. Regardless if we are chosen for the top 10 to compete or not we are still going to log the program and hold nothing back.

Great attitude my brother. Looking forward to it either way.

[turbo94hb]

Alright, First time posted on here. I'm on week 3 of Hellcentrics and sticking to all of the exercises, eating, supplements and resting. My partner and I both love the program, but have some questions. While doing every exercise we are completely wiped out. Down to the last ounce of power we have left. We have never breathed or sweated so bad lifting weights. Our only concern is that we aren't sore like we would be by doing the standard 3 set of 10-13 reps. So, we are wondering if we are doing it correctly. I have watched all the videos and followed as told. But like i said, just not feeling the soreness like we would with other programs. If you have any insite on this, please let me know. He's ready to jump ship, but I'm all in. Thanks for your time!

[rockwood51]

Alright, First time posted on here. I'm on week 3 of Hellcentrics and sticking to all of the exercises, eating, supplements and resting. My partner and I both love the program, but have some questions. While doing every exercise we are completely wiped out. Down to the last ounce of power we have left. We have never breathed or sweated so bad lifting weights. Our only concern is that we aren't sore like we would be by doing the standard 3 set of 10-13 reps. So, we are wondering if we are doing it correctly. I have watched all the videos and followed as told. But like i said, just not feeling the soreness like we would with other programs. If you have any insite on this, please let me know. He's ready to jump ship, but I'm all in. Thanks for your time!

I've noticed similar results. Actually it's quite amazing, because I don't fell as "run down" as I used to with the program I had put together before HRT. We'd leave the gym dragging our asses and feeling like crap. With HRT we can definitely tell we've hit the right muscle groups, and hit them hard, but we still have energy and feel really good at the end. It's nice.

I'm positive its not a problem with not working hard enough. Last chest day I was telling my partner that I didn't feel like I'd worked hard enough. He replied with "do a push-up then." I couldn't keep my body off the floor as soon as my elbows unlocked. My chest/tri's were roasted. I just didn't hurt. I didn't feel sore until the next afternoon which I have a feeling has something to do with diet.

I'm sure Rage will chime in on this as well but I don't think you necessarily need to feel like you're going to die in order to get the workout right and see real results. I'd honestly think that tends to lean into the realm of over training after experiencing the first 3 weeks of HRT.

[rsd147]

Okay I am coming to end of Kris Gethin 12 week program and looking for a program to put size, lean muscle and thinking this looks like the program for me, however, I dont have a training partner and the gym I go to is not very big and not busy so wouldn't really be able to get anyone to spot me. How would I be able to do this program on my own or would I not be able to?

[ragingmuscle]

Alright, First time posted on here. I'm on week 3 of Hellcentrics and sticking to all of the exercises, eating, supplements and resting. My partner and I both love the program, but have some questions. While doing every exercise we are completely wiped out. Down to the last ounce of power we have left. We have never breathed or sweated so bad lifting weights. Our only concern is that we aren't sore like we would be by doing the standard 3 set of 10-13 reps. So, we are wondering if we are doing it correctly. I have watched all the videos and followed as told. But like i said, just not feeling the soreness like we would with other programs. If you have any insite on this, please let me know. He's ready to jump ship, but I'm all in. Thanks for your time!

Everybody is different. I've said before and I'll say it over and over again. HRT is 'a way' not 'the' way. What works for some doesn't work for others, BUT....watch my training overview episode again real quick. You'll notice I say something key in there. Your not going for the typical 'burn' but instead your exhausting the muscle in a different manner. Typically, the soreness should be there in at least your legs from week to week. The Hellcentrics should cause enough 'good damage' to cause some reasonable level of soreness.

In the end, it's about one thing...adding size in a bulk or holding lean in a cut. I suggest you ride it out for 12 weeks to give it a fair shake before jumping ship. Look in the mirror when your finished and you guys be the judge. Make some adjustments to the weight along the way. By the end of each second set, you should be failing.

[ragingmuscle]

Okay I am coming to end of Kris Gethin 12 week program and looking for a program to put size, lean muscle and thinking this looks like the program for me, however, I dont have a training partner and the gym I go to is not very big and not busy so wouldn't really be able to get anyone to spot me. How would I be able to do this program on my own or would I not be able to?

You bet bro.
http://forum.bodybuilding.com/showthread.php?t=139729913

[tallgod]

Can you post some b4 and after of yourself and stats?

[rsd147]

Yes I spotted this after thanks, but it seems to basically add two more negative reps than this thread and I want to know how we can do the negative reps when training on your own?

[ragingmuscle]

Can you post some b4 and after of yourself and stats?

Your asking this of me correct?

[ragingmuscle]

Yes I spotted this after thanks, but it seems to basically add two more negative reps than this thread and I want to know how we can do the negative reps when training on your own?

That's correct. Slow and controlled on the negs descending at the rate of a 5 count on each. You can also self spot and apply more resistance on some lifts such as concentration curls. Hellcentris application requires a training partner. Another option is to grab a heavier weight when you finish the initial 8 reps.

[rsd147]

That's correct. Slow and controlled on the negs descending at the rate of a 5 count on each. You can also self spot and apply more resistance on some lifts such as concentration curls. Hellcentris application requires a training partner. Another option is to grab a heavier weight when you finish the initial 8 reps.

But it states there is a solo program but how can you do the negative reps when it comes to sessions on chest for example

[ragingmuscle]

But it states there is a solo program but how can you do the negative reps when it comes to sessions on chest for example

For bench set the safety bars on a power rack in case you don't make it. Db work is pretty useful here also. I'll demo some db work on chest today for ya brother.

[imado]

Im on the 3rd week of this program and It feels good. HOWEVER.. for some fricking reason im just not gaining weight! ive been loosing weight and im eating like crazy, atleast 3-4 chicken/rice/vegetable meals.. protein shake, 6 eggs, oatmeal.. im eating good. I just cant notice my chest growing, it feels like i lost size on my chest and that is frustrating the fuk out of me.. any advice?

[ragingmuscle]

Im on the 3rd week of this program and It feels good. HOWEVER.. for some fricking reason im just not gaining weight! ive been loosing weight and im eating like crazy, atleast 3-4 chicken/rice/vegetable meals.. protein shake, 6 eggs, oatmeal.. im eating good. I just cant notice my chest growing, it feels like i lost size on my chest and that is frustrating the fuk out of me.. any advice?

Keep adding calories as long as the view in the mirror is on point. Maybe post a couple vids of your training that I can take a look at.

[BabyGunz76]

I did db work for chest when I was by myself and it is still difficult but it's good to know you still have a safety factor

[neginfluence04]

Can the days be split up into a 5 day split vs 4 day split? example sunday = off / monday = legs / tuesday = chest / wednesday = off / thursday = back / friday = biceps and triceps / saturday = delts & traps

[ragingmuscle]

Can the days be split up into a 5 day split vs 4 day split? example sunday = off / monday = legs / tuesday = chest / wednesday = off / thursday = back / friday = biceps and triceps / saturday = delts & traps

You bet bro. I put an ideal split in the video series but it doesn't mean it's gospel. That split looks fine.

[edgarjnt]

what can i do if we dont have a hack squat

[ragingmuscle]

what can i do if we dont have a hack squat

Smith machine or barbell squats.

If you have less than 2 years of serious steady training under your belt, your going to get hurt.

[ragingmuscle]

But it states there is a solo program but how can you do the negative reps when it comes to sessions on chest for example

Here you go brother. Just remember that Hell Raiser Training in general is all about the pump, not the build up of lactic acid from over working the muscles with tons of sets and reps. The solo version of my program is still effective. Hope this helps.

The incline looks a bit crocked but you get the drift.

vc0dvXnR9Xc

[Universal Rep]

in for tips on how to do this solo as I have no partner

feelsbadman.jpg

6 pages here... http://forum.animalpak.com/showthread.php?32203-HRT-for-Those-Without-A-Partner

[lurker44]

seriously, how do you expect to grow like a freak with out deads and squats??

[ragingmuscle]

seriously, how do you expect to grow like a freak with out deads and squats??

I demonstrated deads already. You can do both. Not everyone has to do deads and barbell squats to obtain freak status. But if they work for you then get your ass in the gym and do them. I didn't put them in the vids because you better have this **** mastered before you go doing something like barbell squats with Hellcentrics. Personally, I can apply more pressure on the Hellcentrics with Hack Sqauts than I can Barbell.

[Universal Rep]

I demonstrated deads already. You can do both. Not everyone has to do deads and barbell squats to obtain freak status. But if they work for you then get your ass in the gym and do them. I didn't put them in the vids because you better have this **** mastered before you go doing something like barbell squats with Hellcentrics. Personally, I can apply more pressure on the Hellcentrics with Hack Sqauts than I can Barbell.

Yo Rage, ya should compile all ur Q/A vids into a single thread for easier access...

[_Aggression_]

I see a lotta studs busting their ass on these HRT workouts. I like it.

[JakeFusion]

I tried the chest and tricep routine last night for my first HRT workout.

Wow the pump is insane, and I'm already sore today. I had to drop the weight down quite a bit over what I thought it would take, but hey, it's effective, and I have room to increase the weight over the next few weeks as I adapt to this training method.

Thanks, Rage. This looks like the ticket to building good quality size.

[BB2K]

I did db work for chest when I was by myself and it is still difficult but it's good to know you still have a safety factor

Hammer strength equipment is an option as well IF your gym has it.

[ragingmuscle]

Yo Rage, ya should compile all ur Q/A vids into a single thread for easier access...

Good call. One of the apprentices can put this together I'm sure.

[ragingmuscle]

I tried the chest and tricep routine last night for my first HRT workout.

Wow the pump is insane, and I'm already sore today. I had to drop the weight down quite a bit over what I thought it would take, but hey, it's effective, and I have room to increase the weight over the next few weeks as I adapt to this training method.

Thanks, Rage. This looks like the ticket to building good quality size.

Right on brother. Let me know if I can help along the way.

[ragingmuscle]

Hammer strength equipment is an option as well IF your gym has it.

Right on BB..I just used the Hammer Hi Row today for some of my back work. Easy to apply the Hellcentrics from the back of the machine.

[mrdead]

Good call. One of the apprentices can put this together I'm sure.
You rang...???

[ragingmuscle]

You rang...???

Do it to it brother.

[mrdead]

Do it to it brother.
Will be on it and should be compiled, by this evening...

[neginfluence04]

We tried the HRT for back last night I had a blast **** was fun as hell. I ended up tearing both my hands opening from going way to heavy but it's nothing some tape and bandages can't fix

[RIOSHOWTIME2]

Just checking in!!!! Week 4 starts Monday!!!! Still alive. Bring it!!!!! Respect to everyone doing this program,its the truth.

[BB2K]

Right on BB..I just used the Hammer Hi Row today for some of my back work. Easy to apply the Hellcentrics from the back of the machine.

I use it for the incline part of the workout, bb incline tends to hurt my shoulders so this is a solid option.

[ragingmuscle]

Grab your workout gear and dust off your suitcases. Get ready to fight for your spot in the limelight. The Hell Raiser Training main contest Grand Prize package will be announced in the main contest thread http://forum.bodybuilding.com/showthread.php?t=139603473 Monday November 21st at 1:00 PM EST/11:00 AM PST. This one you won't want to miss.

[Wycked]

Hey guys its Mike Van Wyck I finally figured out how to get on this forum so if u guys have any HRT questions feel free to hit me up

[ragingmuscle]

Hey guys its Mike Van Wyck I finally figured out how to get on this forum so if u guys have any HRT questions feel free to hit me up

Wycked in the house. Ok I can take a break now. This dude knows his ****.

Most don't know Mike was training with a pretty jacked up shoulder and pec when we shot the series. Otherwise, you would have seen him easily using twice the weight. Many pros would have insisted we use some fake plates in that situation...Mike doesn't roll like that. He kept the **** real. It is what it is.

[athomas88]

im pretty sure i have found my appropriate working weight, and im loving it!

i had a guy from work "laugh" at us talking about HRT (my partner and I) and i challenged him to join us....needless to say he hasnt..i even told him it was ONLY 2 sets of 8 reps + 4 HC reps

[BB2K]

Hey guys its Mike Van Wyck I finally figured out how to get on this forum so if u guys have any HRT questions feel free to hit me up

damn! 6ft 330lbs?!?! Glad youre here bro!

[rewaste]

Hey guys its Mike Van Wyck I finally figured out how to get on this forum so if u guys have any HRT questions feel free to hit me up
Welcome Mike nice to see other tall guys on here. Rage Next week David and I will get a Deadlift vid up was able to do 405 but man it wiped me. Back was so tight could only walk if I forced my stomach out lol. I really want to run this for a longer off season to see it I can get my dead to 800. David did 225 but he is to lean and didnt want to take the chance to hurt himself. Here is a crap vid from chest last week using Machines http://www.youtube.com/watch?v=i0fuJqRc-vI

[ragingmuscle]

Welcome Mike nice to see other tall guys on here. Rage Next week David and I will get a Deadlift vid up was able to do 405 but man it wiped me. Back was so tight could only walk if I forced my stomach out lol. I really want to run this for a longer off season to see it I can get my dead to 800. David did 225 but he is to lean and didnt want to take the chance to hurt himself. Here is a crap vid from chest last week using Machines http://www.youtube.com/watch?v=i0fuJqRc-vI

Great vid Jay and David. You guys ****ing killed it.

[BB2K]

on the wrist curls, is there another option? i tried the HCR on bb wrist curls and it kills my wrists. i cant go down all the way but i can contract the muscle fully. The pain is all in the joint. I have bad wrists and this movement is to painful. Can i just do regular wrist curls with super slow negatives but go heavy as hell?

[JakeFusion]

on the wrist curls, is there another option? i tried the HCR on bb wrist curls and it kills my wrists. i cant go down all the way but i can contract the muscle fully. The pain is all in the joint. I have bad wrists and this movement is to painful. Can i just do regular wrist curls with super slow negatives but go heavy as hell?

That's what I did. The reverse barbell curls with hellcentrics + just regular wrist curls with the 8x6 method seemed like enough, but I don't usually do any direct forearm work beyond reverse grip curls and hammer curls.

[ragingmuscle]

on the wrist curls, is there another option? i tried the HCR on bb wrist curls and it kills my wrists. i cant go down all the way but i can contract the muscle fully. The pain is all in the joint. I have bad wrists and this movement is to painful. Can i just do regular wrist curls with super slow negatives but go heavy as hell?

Absolutely bro. For some it's just too much pressure for that joint. You could also try them behind your back with a spotter. Above all else, if there's joint pain on any given lift, look to replace it with something else. If it hurts, don't do it.

[CaptSpaulding]

My partner, rbowman91, and I have found that on several exercises we are unsure whether to increase weight or to provide more resistance on the hellcentric portion; specifically on lighter weight exercises like rear delts. If we go up in weights then we will have drop resistance during the hellcentric sets, if we stay with the current weight the first eight reps are getting pretty easy and the partner has to provide a fair amount of resistance during hellcentrics.

For exercises with light weights is it better to the poundages when on the fence, or is it better to provide greater resistance during the hellcentric portion?

Important note- My partner and I have already started seeing gains, both in body mass and the weights we are throwing up. This HRT program seems to be a very effective routine for us and we are looking forward to the contest.

[G Diesel]

Welcome Mike nice to see other tall guys on here. Rage Next week David and I will get a Deadlift vid up was able to do 405 but man it wiped me. Back was so tight could only walk if I forced my stomach out lol. I really want to run this for a longer off season to see it I can get my dead to 800. David did 225 but he is to lean and didnt want to take the chance to hurt himself. Here is a crap vid from chest last week using Machines http://www.youtube.com/watch?v=i0fuJqRc-vI

Awesome video. Very informative and intense as sh*t. Good job fellas.

Peace, G

[ragingmuscle]

My partner, rbowman91, and I have found that on several exercises we are unsure whether to increase weight or to provide more resistance on the hellcentric portion; specifically on lighter weight exercises like rear delts. If we go up in weights then we will have drop resistance during the hellcentric sets, if we stay with the current weight the first eight reps are getting pretty easy and the partner has to provide a fair amount of resistance during hellcentrics.

For exercises with light weights is it better to the poundages when on the fence, or is it better to provide greater resistance during the hellcentric portion?

Important note- My partner and I have already started seeing gains, both in body mass and the weights we are throwing up. This HRT program seems to be a very effective routine for us and we are looking forward to the contest.

Delts are one of those muscles groups that are generally weaker when contracted than they are closer to the bottom of the movement. This is opposite of most other movements so this tells me you and your training partner are learning the system very well. Go lighter on the weight in this case and focus on the resistance factor(the Hellcentrics). Use a weight that you can actually hold at the top of the movement (in this case the weaker portion when fully contracted).

Looking forward to working with you guys.

[TreeTrunkLegs]

Welcome Mike nice to see other tall guys on here. Rage Next week David and I will get a Deadlift vid up was able to do 405 but man it wiped me. Back was so tight could only walk if I forced my stomach out lol. I really want to run this for a longer off season to see it I can get my dead to 800. David did 225 but he is to lean and didnt want to take the chance to hurt himself. Here is a crap vid from chest last week using Machines http://www.youtube.com/watch?v=i0fuJqRc-vI

Vid came out good man, looks like your hurting! Thats great ! haha

[BB2K]

Absolutely bro. For some it's just too much pressure for that joint. You could also try them behind your back with a spotter. Above all else, if there's joint pain on any given lift, look to replace it with something else. If it hurts, don't do it.

ahh ok, behind the back works just fine. No pain at all. But if i put my arms on the bench and try to do wrist curls it feels likemy wrists are gonna snap. old man syndrome lol Ill do the HCR on wrist curls behind the back. Thanks!

[ragingmuscle]

Special Guest Victor 'VicSwole' Bozeman Joins us for Shoulders/Bi's

lyfj3ZDcEjs

[RIOSHOWTIME2]

Man this HRT is turning me into a true freak!!!! My gains and strength is going thru the roof!!!! Respect to all

[ragingmuscle]

I know the Insitute of Sports Science and Athletic Conditioning is still working on the strength aspects of the Hellcentrics, so look for more published data on that pretty soon. Bottom line is the strength gains happen. Nice side benefit.

[mrdead]

I know the Insitute of Sports Science and Athletic Conditioning is still working on the strength aspects of the Hellcentrics, so look for more published data on that pretty soon. Bottom line is the strength gains happen. Nice side benefit.

Nice...!!!

[rev8ball]

I know the Insitute of Sports Science and Athletic Conditioning is still working on the strength aspects of the Hellcentrics, so look for more published data on that pretty soon. Bottom line is the strength gains happen. Nice side benefit.

True, true....
Been working on some sick stuff. However, I'm going to take tomorrow off to tear up the turkey; but I'll be getting right back into it this weekend!
That being said, there will be a nice unveiling coming real soon, hopefully as early as next week.......

[rbowman91]

Hey Tom,

Hope you had a happy Thanksgiving brother. Just wanted to keep you posted on the HRT update with CaptSpaulding (Steve) and myself.

I've noticed some interesting things in my progression so far with HRT. Initially, HRT was pretty humbling, and I really had to "check my ego at the door" (like you suggested) and lower some poundages that first week.

But since then, my body has been getting used to the hellcentrics and I'm making gains I've never seen before. All my poundages have been going up since then. My back has always been my strongest body part, so on the day when it's Back, Traps and Calves, I'm hitting weights I've never done before. My t-bars, seated cable rows, and shrugs are heavier than they've ever been, even with the hellcentrics.

I really am starting to see the benefits of having a training partner as well. We've lifted together for a long time, but doing the exact same workout each day really helps. We're starting to know each others potential even better, and it helps to have someone pushing you to go harder. Sometimes he insists that I could do heavier weight before I even realize it, and then I try it and he was right. And vice versa. My leg press is also heavier than its ever been. I'm really feeling this man. Great program. That first week was rough and made me skeptical, but my experience since then has me convinced that this works. When I review my poundages throughout my training logs in my notebook, it's pretty nuts how much things have gone up. It's motivating to see people stare at us when we're applying hellcentrics with a ton of plates on the bar.

We're really hoping to work with you if selected for the contest, and get the chance to put this to the test and compete.

Thanks again for releasing the HRT program for the masses.

[neginfluence04]

Hey guys its Mike Van Wyck I finally figured out how to get on this forum so if u guys have any HRT questions feel free to hit me up

I can't wait to start this program so i can pick your brain too you monstrous beast

[bigtytslover]

What do you think of arthur jones? and workouts like m/w/f 10 sets like 1 set bench, leg press, machine row, military, 1 leg calf raise, curl, french curl, machine underhand pulldown, and stiffleg deadlift?

[imado]

4th week done.. Felling great.. I know you said do the same routines for the 12 weeks but I decided to change a bit for the last 3/4 week. Wasnt anything major, what I did was instead of doing chest on 4th day, i moved it to 2nd day, legs 1st day, back 4th and shoulder 5th. I did switch up the order of the work outs as well so instead of starting with decline I started with bench since I felt i needed more of my energy on bench, and added some flyes to the routing by the 4th week.

I just wanted to make sure this is good, I feel it made a bit of a difference. Much appreciated.

One love!

[RIOSHOWTIME2]

Hey Tom,

Hope you had a happy Thanksgiving brother. Just wanted to keep you posted on the HRT update with CaptSpaulding (Steve) and myself.

I've noticed some interesting things in my progression so far with HRT. Initially, HRT was pretty humbling, and I really had to
"check my ego at the door" (like you suggested) and lower some poundages that first week.

But since then, my body has been getting used to the hellcentrics and I'm making gains I've never seen before. All my poundages have been going up since then. My back has always been my strongest body part, so on the day when it's Back, Traps and Calves, I'm hitting weights I've never done before. My t-bars, seated cable rows, and shrugs are heavier than they've ever been, even with the hellcentrics.

I really am starting to see the benefits of having a training partner as well. We've lifted together for a long time, but doing the exact same workout each day really helps. We're starting to know each others potential even better, and it helps to have someone pushing you to go harder. Sometimes he insists that I could do heavier weight before I even realize it, and then I try it and he was right. And vice versa. My leg press is also heavier than its ever been. I'm really feeling this man. Great program. That first week was rough and made me skeptical, but my experience since then has me convinced that this works. When I review my poundages throughout my training logs in my notebook, it's pretty nuts how much things have gone up. It's motivating to see people stare at us when we're applying hellcentrics with a ton of plates on the bar.

We're really hoping to work with you if selected for the contest, and get the chance to put this to the test and compete.

Thanks again for releasing the HRT program for the masses.


Couldn't have said it better! We have been noticing the same thing!

[ragingmuscle]

Hey Tom,

Hope you had a happy Thanksgiving brother. Just wanted to keep you posted on the HRT update with CaptSpaulding (Steve) and myself.

I've noticed some interesting things in my progression so far with HRT. Initially, HRT was pretty humbling, and I really had to "check my ego at the door" (like you suggested) and lower some poundages that first week.

But since then, my body has been getting used to the hellcentrics and I'm making gains I've never seen before. All my poundages have been going up since then. My back has always been my strongest body part, so on the day when it's Back, Traps and Calves, I'm hitting weights I've never done before. My t-bars, seated cable rows, and shrugs are heavier than they've ever been, even with the hellcentrics.

I really am starting to see the benefits of having a training partner as well. We've lifted together for a long time, but doing the exact same workout each day really helps. We're starting to know each others potential even better, and it helps to have someone pushing you to go harder. Sometimes he insists that I could do heavier weight before I even realize it, and then I try it and he was right. And vice versa. My leg press is also heavier than its ever been. I'm really feeling this man. Great program. That first week was rough and made me skeptical, but my experience since then has me convinced that this works. When I review my poundages throughout my training logs in my notebook, it's pretty nuts how much things have gone up. It's motivating to see people stare at us when we're applying hellcentrics with a ton of plates on the bar.

We're really hoping to work with you if selected for the contest, and get the chance to put this to the test and compete.

Thanks again for releasing the HRT program for the masses.

I'm glad you were skeptical. That's the right approach in my opinion. But you were open minded to not only try it, but put some effort into it and commit. Now the program is proving itself to you. I'm not trying to sell anyone on this...the **** sells itself. Even John Hanson, Former Mr. Natural Olympia and veteran of the sport was open minded enough to give Hell Raiser Training a shot and used it as his come back training style back into competitive bodybuilding. He's hooked. He had overheard me at a seminar at the Olympia a couple years back and it re sparked that fire within him. He even wrote about it in his featured article in Ironman a few months ago.

My point is this...being open minded in your training is a good thing. But always being cautious and skeptical is also a good thing. But the bottom line is this...you have to be willing to give something a shot for at least a few months to see if it's right for you. You did that and now your in.

Good work.

[ragingmuscle]

What do you think of arthur jones? and workouts like m/w/f 10 sets like 1 set bench, leg press, machine row, military, 1 leg calf raise, curl, french curl, machine underhand pulldown, and stiffleg deadlift?

True legend of our sport. I'm certainly a fan of his accomplishments and philosophies. I prefer HIT training over hours in the gym.

[ragingmuscle]

4th week done.. Felling great.. I know you said do the same routines for the 12 weeks but I decided to change a bit for the last 3/4 week. Wasnt anything major, what I did was instead of doing chest on 4th day, i moved it to 2nd day, legs 1st day, back 4th and shoulder 5th. I did switch up the order of the work outs as well so instead of starting with decline I started with bench since I felt i needed more of my energy on bench, and added some flyes to the routing by the 4th week.

I just wanted to make sure this is good, I feel it made a bit of a difference. Much appreciated.

One love!

All good brother. Main thing is to pick that weight up and work. Enjoy brother.

[ragingmuscle]

Couldn't have said it better! We have been noticing the same thing!

My favorite female freaks of nature. You chicks rock.

[BB2K]

Special Guest Victor 'VicSwole' Bozeman Joins us for Shoulders/Bi's

lyfj3ZDcEjs


I need an Animal zipper hoodie like that!

[B Con]

I need an Animal zipper hoodie like that!

Those hoodies are the best. From an HRT stand point, I can honestly say this program is designed to really push yourself to beyond failure. I've always loved the HRT program and rotate it in whenever I see fit. The workouts can be very brutal just a fair warning. I've had the pleasure of doing a few workouts with Rage himself and I can tell you I was sore for days afterwards. Typically I run the program as the "solo" HRT program and I've always had great success with it.

[smoothballer]

Those hoodies are the best. From an HRT stand point, I can honestly say this program is designed to really push yourself to beyond failure. I've always loved the HRT program and rotate it in whenever I see fit. The workouts can be very brutal just a fair warning. I've had the pleasure of doing a few workouts with Rage himself and I can tell you I was sore for days afterwards. Typically I run the program as the "solo" HRT program and I've always had great success with it.

Completely agree with what B said. I have done some solo work and also had the pleasure of working with the master himself. It is a program that will kick your ass, leaving you sore as hell but stick with it and the results are awesome.

[BabyGunz76]

I've had to take off since last Tuesday because I have this annoying pain in the left part of my upper back by my shoulder blade. I can't seem to do the right stretches. It almost feels like the bottom part of a db row isolates that area. Do you guys have anything that could help me?

[ragingmuscle]

I've had to take off since last Tuesday because I have this annoying pain in the left part of my upper back by my shoulder blade. I can't seem to do the right stretches. It almost feels like the bottom part of a db row isolates that area. Do you guys have anything that could help me?

Try some deep tissue. Definitely take it easy on that.

[BB2K]

Those hoodies are the best. From an HRT stand point, I can honestly say this program is designed to really push yourself to beyond failure. I've always loved the HRT program and rotate it in whenever I see fit. The workouts can be very brutal just a fair warning. I've had the pleasure of doing a few workouts with Rage himself and I can tell you I was sore for days afterwards. Typically I run the program as the "solo" HRT program and I've always had great success with it.

Ive beenusing the program for 2 weeks now, love it. Im still tweeking the weight i need to use and making sure ive got the form down right and my partner knows how hard to push down etc. So far so good. I did legs today and almost puked. You gotta love that lol Maybe RAGE can come to Kansas City and do a workout with me...? lol (just tossing that out there)

[alexarevalo23]

Hey there.
My partner and I have been in hell for 3 weeks, and we love it (yes we are some sadistic bastards ).
Is there a particular reason for it being 12 weeks and not more?

[ragingmuscle]

Hey there.
My partner and I have been in hell for 3 weeks, and we love it (yes we are some sadistic bastards ).
Is there a particular reason for it being 12 weeks and not more?

I set it for 12 weeks as a minimum really. Need at least a few months worth of a test drive.

[rbowman91]

To all my HRT brothers AND sisters out there:

Hey guys, I know everybodys pumped for the contest, but I was thinking about the HRT program thus far and had some things to share and maybe get your opinions on. My training partner (CaptSpaulding) and I have been doing this since Tom released it online, and here's what I've noticed so far:

1. HRT is a different kind of physical challenge. I've always been a big fan of making my own workouts using Arnold's encyclopedia and The Weider Approach, so I was skeptical when it came to the idea of two sets of 8+4 with the hellcentrics (although Weider does talk about forced reps in his book). However, there really is something different about this. After each set, we both feel a different kind of soreness. It's not a regular burn or pump. The muscles just feel "fuller", and it's a killer. I weigh 155 so prior to HRT my bench was a little over 200, using the rep scheme of 12,10,8,6 with a progressive increase. For the HRT I really had to drop weight initially, and start working back up because it's a whole different ball game once you get to those 4 hellcentric reps. I'm no scientist, but its definitely a new kind of "pump".

2. HRT is physically taxing: I used to hate "rest days" because I felt like they were pointless and I just wanted to hit the gym anyway. However, my rest days on HRT literally have become actually just that. On rest days, I'm tired and hungry, constantly. As a college student, my rest days are just homework, food, and sleep. Its the first time I've ever actually had to stretch like the routine suggests. I have almost 3 years training under my belt, and I was skeptical when they said "2 years is recommended". But I get it now.

3. HRT breaks plateau's: Many of my poundages doing HRT have gone significantly higher than they've ever been. We're already seeing gains (in size and vascularity), but I've never hit levels like this before. It's nuts.

4. HRT requires even more commitment: We all know bodybuilding is a lifestyle. A very disciplined one, at that. But HRT requires even more. I find that its different because I'm not the only one involved, because I have a consistent training partner. So it's not even an option to skip a lift during HRT, because if I dont lift, then neither can he. We haven't missed one hell session since we committed to this.

5. The diet is crucial: I've always tried to eat a ton when lifting. But it often felt forced. With HRT, I literally am hungry enough to eat 6 big meals a day, like the ones recommended. Maybe thats because of the growth the body undergoes?


If you haven't tried this program and are just reading the forum, I really recommend this. We haven't even completed the 12 weeks yet and the gains are very noticable. There's definitely something to this. But to all of you who have been doing this the whole time with us, I'm curious to see what you all think. Has anybody noticed anything else I forgot to mention?

(P.s. A sweet bonus is feeling like the baddest mother f*cker in the gym when your buddy is pressing down with the hellcentrics when your benching, and everybody's staring at you dough-eyed.)

(P.P.s. Don't stare at cardio-bunnies while spotting your buddy on hellcentrics. I could really see how one could get hurt this way.)

[rockwood51]

To all my HRT brothers AND sisters out there:

Hey guys, I know everybodys pumped for the contest, but I was thinking about the HRT program thus far and had some things to share and maybe get your opinions on. My training partner (CaptSpaulding) and I have been doing this since Tom released it online, and here's what I've noticed so far:

1. HRT is a different kind of physical challenge. I've always been a big fan of making my own workouts using Arnold's encyclopedia and The Weider Approach, so I was skeptical when it came to the idea of two sets of 8+4 with the hellcentrics (although Weider does talk about forced reps in his book). However, there really is something different about this. After each set, we both feel a different kind of soreness. It's not a regular burn or pump. The muscles just feel "fuller", and it's a killer. I weigh 155 so prior to HRT my bench was a little over 200, using the rep scheme of 12,10,8,6 with a progressive increase. For the HRT I really had to drop weight initially, and start working back up because it's a whole different ball game once you get to those 4 hellcentric reps. I'm no scientist, but its definitely a new kind of "pump".

2. HRT is physically taxing: I used to hate "rest days" because I felt like they were pointless and I just wanted to hit the gym anyway. However, my rest days on HRT literally have become actually just that. On rest days, I'm tired and hungry, constantly. As a college student, my rest days are just homework, food, and sleep. Its the first time I've ever actually had to stretch like the routine suggests. I have almost 3 years training under my belt, and I was skeptical when they said "2 years is recommended". But I get it now.

3. HRT breaks plateau's: Many of my poundages doing HRT have gone significantly higher than they've ever been. We're already seeing gains (in size and vascularity), but I've never hit levels like this before. It's nuts.

4. HRT requires even more commitment: We all know bodybuilding is a lifestyle. A very disciplined one, at that. But HRT requires even more. I find that its different because I'm not the only one involved, because I have a consistent training partner. So it's not even an option to skip a lift during HRT, because if I dont lift, then neither can he. We haven't missed one hell session since we committed to this.

5. The diet is crucial: I've always tried to eat a ton when lifting. But it often felt forced. With HRT, I literally am hungry enough to eat 6 big meals a day, like the ones recommended. Maybe thats because of the growth the body undergoes?

If you haven't tried this program and are just reading the forum, I really recommend this. We haven't even completed the 12 weeks yet and the gains are very noticable. There's definitely something to this. But to all of you who have been doing this the whole time with us, I'm curious to see what you all think. Has anybody noticed anything else I forgot to mention?

(P.s. A sweet bonus is feeling like the baddest mother f*cker in the gym when your buddy is pressing down with the hellcentrics when your benching, and everybody's staring at you dough-eyed.)

(P.P.s. Don't stare at cardio-bunnies while spotting your buddy on hellcentrics. I could really see how one could get hurt this way.)


I'm just going to reply by the numbers you used to make it easier:

1 & 2 - Yes, there's something about the way this makes you feel that's just plain different. You're not crazy. Some of the lifts don't so much as burn, you just start failing. **** gets heavy and gets heavy quick. And I get what you mean by muscles feeling really full. The most interesting thing I've noticed is it doesn't drain you of energy completely. We had a full body routine prior to HRT that was around 8 different lifts. Around the 6th different lift we'd be dragging ass and feel like crap. With HRT I actually leave the gym in a good mood and with energy left. I can't pick a damn thing up, but I have energy especially mentally (which is nice since I come home and get back to work.) Although the next day you really the soreness and everything that was hit is super tight. You can tell something was done haha.

3. I had yet to really hit plateaus (other than my bench) before moving into this workout. I can tell you though that I definitely feel stronger especially on my chest and biceps. As far as size, I'm always one to doubt what I'm seeing in the mirror (I'm just pessimistic minded...) but I swear I feel like I'm getting a lot bigger. I'm way overweight as it is so a lot of my gains are hidden under all this bull**** I'm trying to cut loose. But even on a fat guy you can tell when there's something underneath and I swear I'm growing a lot already.

4. It is a bit different when you know your partner is relying on you to make it in and go to work. I have a different situation where I live with my training partner (I rent the upper floor from him) so I can go down and just tell him we're leaving. But at the same time, we both have more drive to get in and do what we need to do so we're supporting each other properly. If you can't commit to this program, you're going to do nothing but screw your partner over. There's also a commitment on a different level (and you mention it in your P.P.S. above.) You have to pay attention and focus not just on your lifts but your partner's lifts. Otherwise someone is going to screw up. When I'm spotting I know its my job to keep him focused on resisting the weight, making good reps, and pushing him. There is a technique to these Hellcentric reps and it's important to keep on task so your partner gets to see the gains as well. There just isn't room to **** around in this program.

5. My diet is garbage and is definitely going to be my weak point if selected for the competition. It's going to take a lot of focus to keep on track. Ha, I'll probably have to put reminders around the house to keep me from eating dumb ****. And they'll definitely get shown in the videos so you guys can have a chuckle.

P.S. - Ha, we've been getting a lot of curious gazes too when we hit the Hellcentric part of the set. I know when I did the video of the 640lb leg press with two people pulling on the sled there was an entire group of people who stopped talking and watched. And yes, it makes you feel like a beast.

[SoChillBro]

Quick Question Rage, With the chest program the exercises are different from Solo and with partner (peck deck/flyes) as opposed to decline/flat bench.

Are the other days modified at all for solo?

sorry if repost just want to have everything straight before Monday.

[ragingmuscle]

I'm just going to reply by the numbers you used to make it easier:

1 & 2 - Yes, there's something about the way this makes you feel that's just plain different. You're not crazy. Some of the lifts don't so much as burn, you just start failing. **** gets heavy and gets heavy quick. And I get what you mean by muscles feeling really full. The most interesting thing I've noticed is it doesn't drain you of energy completely. We had a full body routine prior to HRT that was around 8 different lifts. Around the 6th different lift we'd be dragging ass and feel like crap. With HRT I actually leave the gym in a good mood and with energy left. I can't pick a damn thing up, but I have energy especially mentally (which is nice since I come home and get back to work.) Although the next day you really the soreness and everything that was hit is super tight. You can tell something was done haha.

3. I had yet to really hit plateaus (other than my bench) before moving into this workout. I can tell you though that I definitely feel stronger especially on my chest and biceps. As far as size, I'm always one to doubt what I'm seeing in the mirror (I'm just pessimistic minded...) but I swear I feel like I'm getting a lot bigger. I'm way overweight as it is so a lot of my gains are hidden under all this bull**** I'm trying to cut loose. But even on a fat guy you can tell when there's something underneath and I swear I'm growing a lot already.

4. It is a bit different when you know your partner is relying on you to make it in and go to work. I have a different situation where I live with my training partner (I rent the upper floor from him) so I can go down and just tell him we're leaving. But at the same time, we both have more drive to get in and do what we need to do so we're supporting each other properly. If you can't commit to this program, you're going to do nothing but screw your partner over. There's also a commitment on a different level (and you mention it in your P.P.S. above.) You have to pay attention and focus not just on your lifts but your partner's lifts. Otherwise someone is going to screw up. When I'm spotting I know its my job to keep him focused on resisting the weight, making good reps, and pushing him. There is a technique to these Hellcentric reps and it's important to keep on task so your partner gets to see the gains as well. There just isn't room to **** around in this program.

5. My diet is garbage and is definitely going to be my weak point if selected for the competition. It's going to take a lot of focus to keep on track. Ha, I'll probably have to put reminders around the house to keep me from eating dumb ****. And they'll definitely get shown in the videos so you guys can have a chuckle.

P.S. - Ha, we've been getting a lot of curious gazes too when we hit the Hellcentric part of the set. I know when I did the video of the 640lb leg press with two people pulling on the sled there was an entire group of people who stopped talking and watched. And yes, it makes you feel like a beast.

Awesome feedback and right in line with even some of the vets of our industry that have kept Hellcentrics in their back pockets. If you have the balls, I'll work with you to get where you want to be with your physique and training. Offer is right here. Up to you to act on it. Contestant or not.

[ragingmuscle]

Quick Question Rage, With the chest program the exercises are different from Solo and with partner (peck deck/flyes) as opposed to decline/flat bench.

Are the other days modified at all for solo?

sorry if repost just want to have everything straight before Monday.

Solo guys can follow the same routines as the partnership teams.

[rockwood51]

Awesome feedback and right in line with even some of the vets of our industry that have kept Hellcentrics in their back pockets. If you have the balls, I'll work with you to get where you want to be with your physique and training. Offer is right here. Up to you to act on it. Contestant or not.

I'll take you up on that. We're going to finish out this week and refine our techniques for the legs and back day, then start Monday with the journal.

[ragingmuscle]

I'll take you up on that. We're going to finish out this week and refine our techniques for the legs and back day, then start Monday with the journal.

That's the kind of **** I like to hear. Post up a log and send me the link. I'll get you locked on brother.

[mrdead]

Solo guys can follow the same routines as the partnership teams.

Should I post up what my solo split/routine looks like...???

[BB2K]

Should I post up what my solo split/routine looks like...???

yes that would be helpful. Also, do you guys suggest any changes at all if were are cutting during these 12 weeks? I would assume the routine will work at building more muscle cutting or bulking.

[ragingmuscle]

Should I post up what my solo split/routine looks like...???


yes that would be helpful. Also, do you guys suggest any changes at all if were are cutting during these 12 weeks? I would assume the routine will work at building more muscle cutting or bulking.

That would be great Dead. I am recommending that the solo crew follow the same split as the team contestants.

B, yes. Let me know if I can help you with your cut brother.

[BB2K]

B, yes. Let me know if I can help you with your cut brother.

i can send it to you, the guy i use is Brandon C4 Cass. World record holder in the USPA and his wife is a Pro Figure gal. He's awesome BUT I want to make sure my diet and HRT compliment each other.

[RIOSHOWTIME2]

To all my HRT brothers AND sisters out there:

Hey guys, I know everybodys pumped for the contest, but I was thinking about the HRT program thus far and had some things to share and maybe get your opinions on. My training partner (CaptSpaulding) and I have been doing this since Tom released it online, and here's what I've noticed so far:

1. HRT is a different kind of physical challenge. I've always been a big fan of making my own workouts using Arnold's encyclopedia and The Weider Approach, so I was skeptical when it came to the idea of two sets of 8+4 with the hellcentrics (although Weider does talk about forced reps in his book). However, there really is something different about this. After each set, we both feel a different kind of soreness. It's not a regular burn or pump. The muscles just feel "fuller", and it's a killer. I weigh 155 so prior to HRT my bench was a little over 200, using the rep scheme of 12,10,8,6 with a progressive increase. For the HRT I really had to drop weight initially, and start working back up because it's a whole different ball game once you get to those 4 hellcentric reps. I'm no scientist, but its definitely a new kind of "pump".

2. HRT is physically taxing: I used to hate "rest days" because I felt like they were pointless and I just wanted to hit the gym anyway. However, my rest days on HRT literally have become actually just that. On rest days, I'm tired and hungry, constantly. As a college student, my rest days are just homework, food, and sleep. Its the first time I've ever actually had to stretch like the routine suggests. I have almost 3 years training under my belt, and I was skeptical when they said "2 years is recommended". But I get it now.

3. HRT breaks plateau's: Many of my poundages doing HRT have gone significantly higher than they've ever been. We're already seeing gains (in size and vascularity), but I've never hit levels like this before. It's nuts.

4. HRT requires even more commitment: We all know bodybuilding is a lifestyle. A very disciplined one, at that. But HRT requires even more. I find that its different because I'm not the only one involved, because I have a consistent training partner. So it's not even an option to skip a lift during HRT, because if I dont lift, then neither can he. We haven't missed one hell session since we committed to this.

5. The diet is crucial: I've always tried to eat a ton when lifting. But it often felt forced. With HRT, I literally am hungry enough to eat 6 big meals a day, like the ones recommended. Maybe thats because of the growth the body undergoes?


If you haven't tried this program and are just reading the forum, I really recommend this. We haven't even completed the 12 weeks yet and the gains are very noticable. There's definitely something to this. But to all of you who have been doing this the whole time with us, I'm curious to see what you all think. Has anybody noticed anything else I forgot to mention?

(P.s. A sweet bonus is feeling like the baddest mother f*cker in the gym when your buddy is pressing down with the hellcentrics when your benching, and everybody's staring at you dough-eyed.)

(P.P.s. Don't stare at cardio-bunnies while spotting your buddy on hellcentrics. I could really see how one could get hurt this way.)


I agree,my only problem is recovery is starting to slow up. And my bigger muscle groups are the ones most noticeable as far as growth.I'm thinking I need to eat more! But my lifts are getting stronger each week. Breaking pr left and right.

[mrdead]

yes that would be helpful. Also, do you guys suggest any changes at all if were are cutting during these 12 weeks? I would assume the routine will work at building more muscle cutting or bulking.


That would be great Dead. I am recommending that the solo crew follow the same split as the team contestants.

B, yes. Let me know if I can help you with your cut brother.

For those that don't know me... I'm a firm believer in the solo HRT Method... (I pretty much train alone, exclusively...) I'm also a Hellcentrics Apprentice... This split has allowed me to make full use of both intensity and recovery...

Sunday: Off

Monday: Arms/Abs
(Working Sets...)
Tri's
Hammer Strength Dip Apparatus 2x8 + 6
Dumbbell Triceps Ext 2 x 8 + 6
Triceps pushdowns 2 x 8 + 6

Bi's
Incline Dumbbell curls 2 x 8 + 6
Hammer Curls 2 x 8 + 6
Preacher curls 2 x 8 + 8

Abs:
At your discretion...

Tuesday: Legs

Leg extension: (Warm Up...)
1 set of 50
1 set of 40
1 set of 30
(Working Sets...)
Leg extension 2 x 8 + 6
Leg press 2 x 8 + 6
Hack Squats 2 x 8 + 6
Lying leg curls 2 x 8 + 6
Seated Leg Curls 2 x 8 + 6
Adductor Machine 2 x 8 + 6
Abductor Machine 2 x 8 + 6

Wednesday: Active Rest/Abs

Thursday: Chest/Delts
(Working Sets...)
Chest
Bench Press 2 x 8 + 6
Incline DB Flyes 2 x 8 + 6
Pec Deck 2 x 8 + 6

Delts
Smith Military Press 2 x 8 + 6
Dumbbell Shoulder Press 2 x 8 + 6
Side Laterals 2 x 8 + 6

Friday: Back/Rear Delts/Calves/Abs
Back
Wide Grip Pull Downs 2 x 8 + 6
T Bar Rows 2 x 8 + 6
Deadlifts 2 x10
Dumbbell Rows 2 x 8 + 6

Rear Delts/Traps
Reverse Pec Deck 2 x 8 + 6
DB Shrugs 2 x 15

Calves:
Horizontal Calf 2 x 8 + 6
Seated Calf 2 x 8 + 6

Shrugs and Deadlifts were done normal, the rest was solo HRT...

Saturday: Active Rest

Side note: When you get to where the initial weights get to "easy", don't be afraid to bump up the amount of weight... Or... My personal favorite... Drag out the 5 count on the negative, at an excrucuatingly slow cadence......

[ragingmuscle]

i can send it to you, the guy i use is Brandon C4 Cass. World record holder in the USPA and his wife is a Pro Figure gal. He's awesome BUT I want to make sure my diet and HRT compliment each other.

Best to stick with what works for you and if that's Brandon C4 Cass then stick with him. I'm sure he will make adjustments to you based on how your responding to not only the diet but also the training. Don't use two trainers. That will **** you up faster than anything. Just keep him in the loop on everything you are doing so he can best help you.

[rockwood51]

That's the kind of **** I like to hear. Post up a log and send me the link. I'll get you locked on brother.

I'll get the journal created sometime tonight when I have a little more time to type and think. I'll get some of our background, basic measurements and all the random information up. The real information getting logged (and the beginning of 12 weeks) will start Monday.

Thanks for being willing to help out. Hell that was the best part of the contest anyway.

[RIOSHOWTIME2]

Hey rage one more thing.lol sorry for do many questions,just want to be on point! How do you want the weekly video? Training footage or just a weekly summary on the logs etc? Thanx

[BabyGunz76]

Why am I seeing more cascularity while bulking on this routine then during my 3 month cut lol..

This is awesome

[BB2K]

Why am I seeing more cascularity while bulking on this routine then during my 3 month cut lol..

This is awesome


????

[G Diesel]

Got the word on high from the brothers at Bodybuilding.com, that since this is a contest, all of the legalese, fine print and finer points need to be laid out for all involved. So here you go...


“12 WEEKS IN HELL”: THE HRT 12-WEEK TRANSFORMATION CONTEST
RULES OF THE CONTEST
1. Eligibility: Animal’s 12-Week HRT Transformation Challenge (the “Contest”) is open only to legal residents of the fifty (50) United States and District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other US territories and protectorates), who are 18 years of age and older at the time of entry. All Entrants must enroll in the Contest by 11:59 pm EST on November 29, 2011. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation, Universal Nutrition and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. One entry per person will be accepted. If an Entrant submits multiple entries in a month, the earliest will be accepted and the others will be discarded. Entrant must have a training partner (Entrant and training partner are separately referred to herein as “Entrant” or collectively as “Team”). Entrant must have a BodySpace account, be active in Bodybuilding.com’s Forum, and have two (2) years training experience. Registration for both BodySpace and Forum participation are free. In order to be eligible, Entrant must follow these Rules. Failure to comply with these Rules will result in ineligibility of Entrant. False, deceptive or incomplete entries provided by Entrant shall render the entry ineligible. Void where prohibited or restricted by law.

2. Sponsors: This Contest is sponsored by Bodybuilding.com LLC located at 2026 S. Silverstone Way, Meridian, ID, 83642 and Universal Nutrition located at 3 Terminal Road, New Brunswick NJ, 08901 (collectively “Sponsor”).

3. To Enter: The Contest enrollment period begins at 12:01 pm EST on November 10, 2011 and ends at 11:59 pm EST on November 29, 2011 (the “Enrollment Period”). To enter, each Team must post in the thread, http://forum.bodybuilding.com/showthread.php?t=139603473&highlight=Universal+HRT, the following information: a little bit about Team’s unique background and compelling story; why Team should be chosen to be sponsored by Animal for a 12-week transformation; Team’s training experience; Team’s Bodybuilding.com activity and reputation in the Forums; and Team’s enthusiasm, effort and persistence in training.

4. Transformation Entrant Selection: At the end of the Enrollment period, eleven (11) Teams will be chosen by a panel of Universal Nutrition employees and representatives active on Bodybuilding.com’s Forum to participate in the final round - Animal’s 12-Week HRT Transformation Challenge - based on a combination of the following in their sole discretion: quality of post (10%), compelling story (20%), unique background (10%), Bodybuilding.com activity and reputation in the Forums (only one training partner’s activity and reputation per team will be considered, if both team members are active in the Forums, the training partner with the highest reputation will be considered) (30%), enthusiasm (10%), training experience (10%) and effort and persistence (10%). The eleven (11) Teams selected for the Final Round will be announced in the following thread: http://forum.bodybuilding.com/showthread.php?t=139603473&highlight=Universal+HRT

5. Final Round Requirements: Eleven (11) Teams will undergo the HRT method transformation round beginning 12:01 EST on December 5, 2011 (“Transformation Start Date”) and ending 11:59 EST on February 29, 2012 (“Transformation Completion Date”). Each team will receive an Animal supplement care package from start to finish. Universal Nutrition will contact Entrant by private message (PM) on the Forums to request contact information for both members of each Team, including but not limited to legal name, full address (including apartment number), city, state, zip code/postal code, daytime, home and/or cell telephone numbers, e-mail address, date of birth, and any other necessary information. Any communication regarding the contest will be sent to the email address on file. It is Entrant’s responsibility to notify Sponsor at tom@universalnutrition.com of a change of email address. All materials submitted (including photographs) become the property of Sponsor and will not be returned. False, deceptive or incomplete entries provided by Entrant shall render the entry ineligible. Each Entrant of each Team must keep a daily Bodybuilding.com Forum log covering Entrant’s split, diet and supplementation plan and must provide a weekly video summary log of Entrant’s progress to date. Entrant is required to submit three (3) before photographs in .jpg format using the instructions as follows: body front view, body back view, body side view (though not required, 3/4 body or full body pictures are best for showing Entrant’s full transformation), all including the present day’s newspaper with the date clearly showing and dressed in a bathing suit or similar clothing. Entrant will also be required to submit three (3) after photographs with the same requirements on Transformation Completion Date. Sponsor reserves the right to contact any Team/Entrant who has entered the Contest to request resubmission of one or more of the before and after photographs (collectively the “Images”) and/or to request that the Team/Entrant submit additional Images. Any entries submitted by anyone other than the person appearing in the Images and entries submitted by modeling agencies will be rejected. No enhanced or altered Images will be accepted. Submission of Images and entry in the Contest constitutes Entrant’s consent to use the Images on Sponsors’ websites and associated or affiliated websites in perpetuity without compensation. Entrant represents and warrants that they have all rights to the Images and all materials submitted in connection with the Contest. Entrant grants a perpetual, royalty free, non-exclusive license of the Images and anything submitted in connection with the Contest to Sponsor. Sponsor will then decide, in its discretion whether to accept Entrant’s photographs, based upon its review of the documents. Sponsor will not be responsible for any financial reimbursement to the original copyright holder for the right to publish the Images as provided herein. Sponsor will not be held under any obligation to publish a photo credit to the original copyright holder for the publication of an Image. Entrant agrees to hold Sponsor harmless, defend, and indemnify Sponsor from any and all liabilities, loss, claims, or causes of actions, including reasonable attorneys’ fees and expenses that may be incurred by Sponsor, arising out of or relating to Entrant’s breach of any representation or warranty related to the Images or any other violation of these Rules."

[G Diesel]

Rules and regulations, continued...

"6. Winners: One (1) Team will be selected for prizes (“Selected Team”) by judges applying the following criteria in their sole discretion: (a) physical improvement made to Entrant’s body from “before” and “after” images; (b) best and most detailed videos and logs; (c) best mastery of the HRT program; and (d) most inspirational. Selected Team will be chosen approximately four (4) weeks following the end of the “contest period”. The selected Team will be announced on Bodybuilding.com’s Forum and will also be notified by email or telephone. The judges will consist of Universal Nutrition employees and representatives active on Bodybuilding.com’s Forum.

7. Prize: The Selected Team will receive a trip to Bodybuilding.com headquarters in Boise, Idaho to participate in the following (includes flights to/from Bodybuilding.com’s HQ from/to Selected Team residences plus two night stay in Boise, Idaho. Retail value up to $2000 and will vary according to the departure city(ies):
• Exclusive behind the scenes tour of Bodybuilding.com HQ;
• An official HRT trophy presentation;
• A video production of the Hell Raiser Training follow up film with Rage and an Animal athlete (TBD) to be featured on Bodybuilding.com and Animalpak.com;
• Photo shoot to appear in an article on Bodybuilding.com and Animalpak.com; and
• A year’s supply for each Entrant of the Rage-approved Hell Raiser Training Animal supplement stack (retail value up to $1500)

The prizes do not include taxes, personal expenses, gratuities, incidental charges or any other items not specifically described in these Rules and all expenses for any of the foregoing are the sole responsibility of the Selected Team. All Selected Teams are responsible for reporting and paying all federal, state and local taxes. Sponsor reserves the right to transfer, substitute prizes or provide a cash equivalent for any prizes. Sponsor may substitute prizes of equal or greater value.
As a condition to receiving a prize, Selected Team (both team members) must sign any documentation requested by Sponsor, including, without limitation an Affidavit of Eligibility / Release of Liability / Prize Acceptance Form, show proof of residency and valid identification immediately upon being chosen. If any document is returned to Sponsor as undeliverable or if Sponsor does not receive a response from any Selected Team within seven (7) business days of attempted notification, or the Selected Team declines the prize or fails to meet Sponsor requirements, such Selected Team may be disqualified and the prize will either be forfeited or awarded to an alternate Team.
8. General: By entering, Entrant agrees: (a) to release Sponsor and its agents from all liability, loss or damage arising out of or relating to the Contest, including with respect to the Contest, interpretation of these Rules, decisions by the judges, their acceptance and use/misuse of the prize; (b) to be bound by these Rules; and (c) that Sponsor, its affiliates and licensees may use Entrant’s names, likeness, the Images, personal information, and statements made by Entrant to Sponsor, and information on the entry form for advertising and promotional purposes in all media worldwide without additional compensation. Entrant irrevocably grants to Sponsor the right to edit, modify and/or publish and copyright the Images. Sponsor does not make any warranty, representation or guarantee, express or implied, in fact or in law, relative to the use of any prize, including, without limitation, quality, merchantability and fitness for a particular purpose.

9. Personal Information: Any personal information that the Entrant submits in connection with the Contest will be collected and used by the Sponsor and its authorized agents to administer the Contest and to award prizes. Entrants’ personal information may also be used to send additional information about Sponsor, affiliates and licensees, and each of their respective products and programs via electronic and ordinary mail. Except as set forth herein, an Entrant’s personal information will not be used for any other purpose and will not be shared with anyone else unless required by law.

10. Disclaimer and Release of Liability: Sponsor is not responsible for any incorrect or inaccurate entry information, human error, technical malfunction, failures, omission, interruption, deletion, or defect of any telephone network, computer online systems, computer equipment, servers, access providers, or software, including any injury or damage to Entrant’s or any other persons’, computer relating to or resulting from participation in this Contest; inability to access the entry website or any pages thereof; theft, tampering, destruction, or unauthorized access to, or alteration of entries; entry submissions that are processed late or incorrectly or are incomplete, garbled, or lost due to computer or electronic malfunction or traffic congestion on the Internet or any website. Proof of entering information at website is not considered proof of delivery or receipt. All dates set forth in these Rules are approximate.

NOTWITHSTANDING ANY OTHER PROVISION OF THIS AGREEMENT TO THE CONTRARY, SPONSOR SHALL NOT BE LIABLE TO ENTRANT OR ANY THIRD PARTY FOR ANY INDIRECT, CONSEQUENTIAL, SPECIAL, PUNITIVE, EXEMPLARY OR INCIDENTAL DAMAGES (INCLUDING DAMAGES FOR LOST PROFITS), EVEN IF SPONSOR HAS BEEN MADE AWARE OF THE POSSIBILITY OF SUCH DAMAGES. Sponsor reserves the right to terminate, suspend, withdraw or amend the Contest for any reason.

11. Governing Law; Jurisdiction. This Contest will be governed by and construed in accordance with the laws of the State of Idaho without regard to conflict of law principles. Any controversy arising under, in connection with or in any way relating to this Contest shall be adjudicated before a state or federal court of competent jurisdiction located in Boise, Ada County, Idaho. Entrant and Sponsor: (i) accept, generally and unconditionally, the exclusive jurisdiction of such court and any related appellate court, and irrevocably agree to be bound by any judgment rendered thereby in connection with this Contest, and (ii) irrevocably waive any objection it may now or hereafter have as to the venue of any such suit, action or proceeding brought in such a court or that such court is an inconvenient forum."

[BabyGunz76]

????

Vascularity

[ragingmuscle]

Hey rage one more thing.lol sorry for do many questions,just want to be on point! How do you want the weekly video? Training footage or just a weekly summary on the logs etc? Thanx

More questions the better the clarity for everyone. With the vids, the more the better. But as a rule, we are asking for one video summary just once a week from both of you at the same time, detailing how the weeks training went. Post this in your team journey logs.

[ragingmuscle]

Why am I seeing more cascularity while bulking on this routine then during my 3 month cut lol..

This is awesome


????


Vascularity

Hell Raiser Training is all about the pump. Ever train only to leave the gym without getting a pump? Or maybe less of a pump than what you thought you should have? That was one of my driving forces for developing this training style. Whether your doing team or solo, if you do either of them properly, you'll always leave with a pump. That pump equals guaranteed productivity in the gym.

[neginfluence04]

thanks again for the opportunity we promise we wont let you guys down.

[BabyGunz76]

Hell Raiser Training is all about the pump. Ever train only to leave the gym without getting a pump? Or maybe less of a pump than what you thought you should have? That was one of my driving forces for developing this training style. Whether your doing team or solo, if you do either of them properly, you'll always leave with a pump. That pump equals guaranteed productivity in the gym.

I know what you mean, I have never been the person to have any vascularity showing regularly but since I started this program I've seen so many new veins it's awesome

[BabyGunz76]

Week 4 sesh 2

2 warmup sets

560 x 8+6
740 x 8+6
** by far the most painful and excruciating leg set of my life**

Hack squat

2pl ea x 8+6
3pl ea x 8+6

Leg extensions

5pl -2x8+6

Db sldl

40's x 10
60's x 8+6
70's x 8+6

Laying leg curls

70 x 10
100 x 8+6
120 x 8+6

Felt nautious(sp?) after leg presses and my legs were fukked after the 2nd working set


How does this look? Obviously a solo day and I extended the negative to 7's instead of a 5 count

[ragingmuscle]

Week 4 sesh 2

2 warmup sets

560 x 8+6
740 x 8+6
** by far the most painful and excruciating leg set of my life**

Hack squat

2pl ea x 8+6
3pl ea x 8+6

Leg extensions

5pl -2x8+6

Db sldl

40's x 10
60's x 8+6
70's x 8+6

Laying leg curls

70 x 10
100 x 8+6
120 x 8+6

Felt nautious(sp?) after leg presses and my legs were fukked after the 2nd working set


How does this look? Obviously a solo day and I extended the negative to 7's instead of a 5 count

Looks great. 5 count negs are plenty good brother.

[BB2K]

ragingmuscle, here is a link to log with todays workout, Not offically starting but just wanted to post todays workout. Can you have a look and make sure its what youre looking for in a log?


http://forum.bodybuilding.com/showthread.php?t=140155503&p=790506133&viewfull=1#post790506133

[FFBCov]

Beginning Weight = 230 lbs
Weight This Week = 230 lbs
Weight Difference for the Week = +/- n/a lbs
Current Protein = ~170 g
Current Carbs = ~190 g
Apettite [About 7] = Normally hungry every couple of hours. Least hungry early in the morning and most hungry right after a workout.

[ragingmuscle]

ragingmuscle, here is a link to log with todays workout, Not offically starting but just wanted to post todays workout. Can you have a look and make sure its what youre looking for in a log?


http://forum.bodybuilding.com/showthread.php?t=140155503&p=790506133&viewfull=1#post790506133

Let's great bro. I understand what your saying about your diet. Not sure how the judges will look at that but I think they will understand.

[BB2K]

Let's great bro. I understand what your saying about your diet. Not sure how the judges will look at that but I think they will understand.

I guess I could always post a "version" of my diet. Close but not 100% dead on. Who should I ask about that? I don't want to be frowned upon because I didnt post my meals.

[ragingmuscle]

I guess I could always post a "version" of my diet. Close but not 100% dead on. Who should I ask about that? I don't want to be frowned upon because I didnt post my meals.

I personally don't think it's that big of a deal. I completely understand where you and your trainer are coming from. Especially for trainers that expect a certain element of privacy and exclusivity when it comes to sharing this type of specialized expertise.

What your going to see happen in here is that I am willing to share this specialized knowledge when it comes to transformations. There really are no 'secrets' to diet or training. There is, however, an element of instinct that comes into play along with a good eye for change.

[BB2K]

I personally don't think it's that big of a deal. I completely understand where you and your trainer are coming from. Especially for trainers that expect a certain element of privacy and exclusivity when it comes to sharing this type of specialized expertise.

What your going to see happen in here is that I am willing to share this specialized knowledge when it comes to transformations. There really are no 'secrets' to diet or training. There is, however, an element of instinct that comes into play along with a good eye for change.


I dont think Brandon would mind to much but he does training and diets and all that for a living so I would think he would rather have people contact him about the diets than just copy mine. My diet is made for me based on how well i did on it last year. I was 3 weeks out and still had 56 days to go till the show. My body responds fast.

[RIOSHOWTIME2]

Her ya go rage! Rioshowtime2 before pics

[RIOSHOWTIME2]

Tjshowtime

[thisismyaccount]

Hey Rage,
I was doing leg day and I tried to do reverse hack squats but didnt really feel it in my legs any suggestions?

[Crims]

How would you feel about throwing in the half-rep when doing HRT solo? Since we're doing 6 five count negatives, maybe throw the added half-rep in on the last 4? Just wanted to get your thoughts on that as I'm starting HRT solo tomorrow.

[BabyGunz76]

I wish I had a stable partner, I love this program but it's just 10x better with a partner to push you and help you on your partials

[n0ble]

Hey Rage, I am one of the guys deployed to Afghanistan doing the solo program. Do you have any recommendations when we are outside the wire and weights are not available? I plan on loading my Ruck with rocks or something and doing curls and overhead tricep extensions...any other ideas you might have?

[ragingmuscle]

Hey Rage, I am one of the guys deployed to Afghanistan doing the solo program. Do you have any recommendations when we are outside the wire and weights are not available? I plan on loading my Ruck with rocks or something and doing curls and overhead tricep extensions...any other ideas you might have?

What's your real name/nickname out there brother?

Those are some great ideas with the rocks. You have got to post a vid here and there of that ****. Truly inspirational. Use some of the other guys out there to sit on your back for pianola, etc. You put together a program called outside the wire and I'll hook you up with corporate. Keep me posted brother.

[NW GYM RAT]

I am inspired by everyones motivation and hard work. In week 5 of HRT and I love it. My partner and I are feeding off of eachothers motivation. No sign of us slowing down. The hardest thing for me to get dialed in is my diet. Any ideas?

[_Aggression_]

That's a helluva prize

[n0ble]

What's your real name/nickname out there brother?

Those are some great ideas with the rocks. You have got to post a vid here and there of that ****. Truly inspirational. Use some of the other guys out there to sit on your back for pianola, etc. You put together a program called outside the wire and I'll hook you up with corporate. Keep me posted brother.

My real is Dan Ruppert. I can tell you some of the things I have done since I have been here when I had no weights and was outside the wire so far...

Close Hand Pushups using the kevlar(helmet) as sort of a balance...since it is rounded turn it upside down and do pushups trying to keep the balance in the middle.
Curling the body armor one armed
I have done the ruck curl before, years ago when I was deployed before
Partner resisted shoulder press...Sit with your back against your partners legs, put your arms in a shoulder press position and have your partner put his hands on top of yours and push down as you push up and pull up as you bring the arms back down (sort of like a hellcentric)
Put the body armor and ruck on and do lunges or squats

just some of the things that I have done in the past and this deployment...sometimes you just have to make due with what you got.

[Marly1988]

I'm up for it. Actually I already started, did the first two days. Just ended the legs, up for a day of rest and then for the first time day 4 and 5.

Is there any way to track your progress or show people your progress when you are from the Netherlands.
And do you have to make video's (since I don't like filming the things cos' I'm probably fully focussed on training). Would pictures do?

Anyways good luck to anyone doing this! And as a starter, I can tell you, it's a great training because my muscles are REALLY working right now.

Ttyl!

[ragingmuscle]

I am inspired by everyones motivation and hard work. In week 5 of HRT and I love it. My partner and I are feeding off of eachothers motivation. No sign of us slowing down. The hardest thing for me to get dialed in is my diet. Any ideas?

What's your diet look like now?

[ragingmuscle]

I'm up for it. Actually I already started, did the first two days. Just ended the legs, up for a day of rest and then for the first time day 4 and 5.

Is there any way to track your progress or show people your progress when you are from the Netherlands.
And do you have to make video's (since I don't like filming the things cos' I'm probably fully focussed on training). Would pictures do?

Anyways good luck to anyone doing this! And as a starter, I can tell you, it's a great training because my muscles are REALLY working right now.

Ttyl!

Start a journey thread brother. Contest has already started.

[NW GYM RAT]

What's your diet look like now?

I took it off of the HRT website. I do oatmeal and 4 eggs for breakfast. 8 oz of chicken and a cup of rice for midmorning meal. Another 8 ounzes of lean meat and pasta or rice (1 cup). Basically the same at arooung 2. HRT at 3:30. And a post workout shake when I get home, and finally dinner at about 8. Again 8 ounzes of lean meat and a cup of pasta, rice or potatoes. I try to drink about 100 ounzes of water each day.

The tough part is trying to eat consistently each day. wsince I am doing HRT hard and heavy I want to do it right all the way around: diet, supplementation and workout. BTW, today is leg day!!!!! Cant wait.

[ragingmuscle]

I took it off of the HRT website. I do oatmeal and 4 eggs for breakfast. 8 oz of chicken and a cup of rice for midmorning meal. Another 8 ounzes of lean meat and pasta or rice (1 cup). Basically the same at arooung 2. HRT at 3:30. And a post workout shake when I get home, and finally dinner at about 8. Again 8 ounzes of lean meat and a cup of pasta, rice or potatoes. I try to drink about 100 ounzes of water each day.

The tough part is trying to eat consistently each day. wsince I am doing HRT hard and heavy I want to do it right all the way around: diet, supplementation and workout. BTW, today is leg day!!!!! Cant wait.

Looks pretty solid. Clean, I like it. Success in dieting is mostly preparation. Cook your meals for the day in the morning or the night before if that works better. Cook 3 or 4 days at a time if your really pressed for time. Pack it, freeze it if you have to and eat it cold throughout the day if you don't ahve a way of heating it up. Gotta do what ya gotta do and sometimes it's not pretty. Feed the machine. Yams are an easy carb alternative thats easy to eat cold.

I believe that corporate is doing something for the people that are running HRT journeys in the HRT section. Free shirt, swag or something.

[NW GYM RAT]

Looks pretty solid. Clean, I like it. Success in dieting is mostly preparation. Cook your meals for the day in the morning or the night before if that works better. Cook 3 or 4 days at a time if your really pressed for time. Pack it, freeze it if you have to and eat it cold throughout the day if you don't ahve a way of heating it up. Gotta do what ya gotta do and sometimes it's not pretty. Feed the machine. Yams are an easy carb alternative thats easy to eat cold.

I believe that corporate is doing something for the people that are running HRT journeys in the HRT section. Free shirt, swag or something.

Thank you for the assitance. Anything would be greatly appreciated. I generally tend do cook for multiple days ata time. I can heat up my meals at work.

Where woould I document my HRT Journey?

[mrdead]

Looks pretty solid. Clean, I like it. Success in dieting is mostly preparation. Cook your meals for the day in the morning or the night before if that works better. Cook 3 or 4 days at a time if your really pressed for time. Pack it, freeze it if you have to and eat it cold throughout the day if you don't ahve a way of heating it up. Gotta do what ya gotta do and sometimes it's not pretty. Feed the machine. Yams are an easy carb alternative thats easy to eat cold.

I believe that corporate is doing something for the people that are running HRT journeys in the HRT section. Free shirt, swag or something.

Remember me, bringing my chicken and tilapia to work the booth at the Emerald Cup...??? *LOL* Yams aren't easy to eat hot or cold, for me, anyhow... And, yes, they are doing a t-shirt for people that are running HRT journeys...

[DaEclipse]

Thank you for the assitance. Anything would be greatly appreciated. I generally tend do cook for multiple days ata time. I can heat up my meals at work.

Where woould I document my HRT Journey?



Start your HRT journey thread here : http://forum.bodybuilding.com/forumdisplay.php?f=573

[ragingmuscle]

Remember me, bringing my chicken and tilapia to work the booth at the Emerald Cup...??? *LOL* Yams aren't easy to eat hot or cold, for me, anyhow... And, yes, they are doing a t-shirt for people that are running HRT journeys...

I do remember that brother. Your nuts bro...yams are great cold! I also eat 4 chicken meals a day...cold. Get used to it after a while. It's like groundhog day.

[mrdead]

I do remember that brother. Your nuts bro...yams are great cold! I also eat 4 chicken meals a day...cold. Get used to it after a while. It's like groundhog day.
Yams = projectile vomiting... BTW... I REALLY wanted to join Higa at the buffet, that year... *LOL*

[RIOSHOWTIME2]

Yams = projectile vomiting... BTW... I REALLY wanted to join Higa at the buffet, that year... *LOL*


Lmao I love yams.lol

[ragingmuscle]

BB2K
MuscleThreadz.com BB2K's Avatar

Join Date: Apr 2004
Location: Kansas City, Missouri, United States
Age: 44
Stats: 5'10", 213 lbs
Posts: 14,606
BodyPoints: 46931

Ive been having my wife push down during the partial and holding that pressure on the positive as well, then on the full rep i have her press down even harder all the way to my chest (as an example) then she releases and i pres up.. repeat. Should she not be pressing even harder on the full decent rep? I really like it, i feel it big time.

Betancourt Nutrition Rep.
www.Betancourtnutrition.com
www.BodyByBB2K.com
www.MuscleThreadz.com


"The opinions expressed in my posts are my own and do not necessarily reflect those of Betancourt Nutrition"

Reply With Quote Multi-Quote This Message Quick reply to this message
12-02-2011, 12:12 PM #10
Universal Rep
Universal. Since 1977. Universal Rep's Avatar

Join Date: Jul 2006
Posts: 16,781
BodyPoints: 14145
Rep Power: 79860


Visit Universal Rep's BodySpace
Universal Rep is offline

Originally Posted by BB2K View Post
Should she not be pressing even harder on the full decent rep? I really like it, i feel it big time.

I'll defer this to Rage, G or rev...

This is spot on my brother. Some of you may have to read what he wrote over a few times, but the way BB2K is performing the Hellcentrics is right on the money.

[thisismyaccount]

When should we do abs or should just by pass it?

[ragingmuscle]

When should we do abs or should just by pass it?

Always hit the core. Check out my ab vid in the video thread. As pussy as it looks, don't underestimate what I'm doing in there. Looks simple as **** but will ****ing fry your abs.

[thisismyaccount]

Always hit the core. Check out my ab vid in the video thread. As pussy as it looks, don't underestimate what I'm doing in there. Looks simple as **** but will ****ing fry your abs.
im sorry im stupid can you send me a link?

[Steellifter]

No squats or deadlifts?

[ragingmuscle]

No squats or deadlifts?

Both are fine. Better have a damn good spotter for those especially on BB Squats. Deads are demo'd in the Vid thread in this Hell Raiser Training sub forum. And no I'm not going to grab the link. Someone else might for you.

[MiguelAArevalo]

Hey, so my brother and I are on week 6 of HRT. This week for "Hell Session III" (chest/tri's) I decided to sub in Dumbbells instead of Barbell movements due to some minor shoulder instability last week. I've been thinking of including some rotator cuff work on saturdays. What are some movements you would suggest? and would that give me enough time to be ready on Monday for shoulders?

[dkarnes]

Hi Rage
I just Start HRT. Want Thank You for great workout Program. I did season III yesterday and will do season IV today. Just wondering how much weight should i increase weekly??? I was think 5 pounds.

[mrdead]

Hi Rage
I just Start HRT. Want Thank You for great workout Program. I did season III yesterday and will do season IV today. Just wondering how much weight should i increase weekly??? I was think 5 pounds.

Are you training solo or with a partner...???

[RIOSHOWTIME2]

I got my supps today but tj didnt,i contacted them and they said they were gonna rush hers over .saturday i will be posting some videos from the week. Sunday we are weighing in with our macros!! Peice out

[dkarnes]

Are you training solo or with a partner...???
I'm training solo. only supplment i'm taking is hica-max.

[gemgemkid]

Hey Rage, on the Supp Package will this be the only one we recieve? If not should we expecting another package in month 2 and 3? Some of the servings per supplement can last anywhere from say 22 days to 44 days. Just wanting to know so I will know how to gauge how much of the supps to use daily. Thanks man. (Btw...really enjoying the supp package so far! Looking forward to what Creatine can do for me and the energy from Rage is off the walls!)

[RIOSHOWTIME2]

Hey Rage, on the Supp Package will this be the only one we recieve? If not should we expecting another package in month 2 and 3? Some of the servings per supplement can last anywhere from say 22 days to 44 days. Just wanting to know so I will know how to gauge how much of the supps to use daily. Thanks man. (Btw...really enjoying the supp package so far! Looking forward to what Creatine can do for me and the energy from Rage is off the walls!)

Great question

[Fuzzhead]

gonna start this anyone seen results yet looking for summit different as been doin a 6 day split of my own and this seems 1 mill times better

[ragingmuscle]

Hey Rage, on the Supp Package will this be the only one we recieve? If not should we expecting another package in month 2 and 3? Some of the servings per supplement can last anywhere from say 22 days to 44 days. Just wanting to know so I will know how to gauge how much of the supps to use daily. Thanks man. (Btw...really enjoying the supp package so far! Looking forward to what Creatine can do for me and the energy from Rage is off the walls!)


Great question

Pm this dude right here.

DaEclipse

He will get this on track with you guys.

[mrdead]

Hi Rage
I just Start HRT. Want Thank You for great workout Program. I did season III yesterday and will do season IV today. Just wondering how much weight should i increase weekly??? I was think 5 pounds.


Are you training solo or with a partner...???


I'm training solo. only supplment i'm taking is hica-max.

The reason I asked, was because weight increases are not the only method of increasing the intensity with solo HRT... To make sure that you're really ready to increase the weight, you can slow down the 5-count on the eccentric portion of the rep...

[Fuzzhead]

im used to a 6-day a week high volume workouts and this isnt making me sore even if it did at the time can i add a few more sets

[b_moore06]

rage,
ive been doing this workout for about 6 weeks now and loving it. however, im in the military, and part of our physical fitness test is max push ups in two minutes... so i like to try and do them at least once or twice a week because as anyone that is familiar with trying to do as many push ups as possible in a short amount of time knows, practicing and form are everything. so my question to you is would it be better for me to do this on an off day, chest day, or some other day? I know adding sets/exercises can lead to over training and i dont want that either sooo yea just looking for a little advice.
thanks

[albert24]

Why are the each days workouts different on the PDF file? its chest arms, wheels, chest shoulders, back calves with different lifts then are listed on the Hellcentric page

[ragingmuscle]

rage,
ive been doing this workout for about 6 weeks now and loving it. however, im in the military, and part of our physical fitness test is max push ups in two minutes... so i like to try and do them at least once or twice a week because as anyone that is familiar with trying to do as many push ups as possible in a short amount of time knows, practicing and form are everything. so my question to you is would it be better for me to do this on an off day, chest day, or some other day? I know adding sets/exercises can lead to over training and i dont want that either sooo yea just looking for a little advice.
thanks

I would suggest doing them in place of normal chest work just once a week to avoid over training.

[ragingmuscle]

Why are the each days workouts different on the PDF file? its chest arms, wheels, chest shoulders, back calves with different lifts then are listed on the Hellcentric page

It's an incorrect upload. It's in the process of being changed.

[KitteeGox]

aroffHalm, phseaglecheer com/valium html]generic diazepam Read the prescription label before using it and ask the doctor if you have any questions phseaglecheer com/valium html - discount valium

[KitteeGox]

aroffHalm, phseaglecheer com/valium html]diazepam no prescription Before using Valium (Diazepam) the doctor should also know if the patient is on any medications or if the patient is taking any herbal supplements phseaglecheer com/valium html - generic diazepam

[Wycked]

damn! 6ft 330lbs?!?! Glad youre here bro!

Good to be here bro. Not quite 330lbs right now but the 6ft hasn't changed lol

[BB2K]

Good to be here bro. Not quite 330lbs right now but the 6ft hasn't changed lol

Lol I'd be happy with a SOLID and LEAN 220lbs but bigger is always an option. Lol

[ragingmuscle]

Good to be here bro. Not quite 330lbs right now but the 6ft hasn't changed lol

I wonder who we are training with in the HRT video series update.....? Most of the teams are really going head to head in this competition.

[BB2K]

I wonder who we are training with in the HRT video series update.....? Most of the teams are really going head to head in this competition.

That's a dream cone true for all of us. I hope it's ME! :)

[rev8ball]

I wonder who we are training with in the HRT video series update.....? Most of the teams are really going head to head in this competition.

Looking forward to this sickness.....

[ragingmuscle]

LMchaHOr9CY

[dhagg]

Hey Boss man....here to help out in any way I can.

[Wycked]

I wonder who we are training with in the HRT video series update.....? Most of the teams are really going head to head in this competition.

Its gonna be exciting I know that

[Wycked]

I recently received the following message : HEY MIKE! COULD YOU GIVE US A COUPLE SIMPLE TIPS IN LAMENS TERMS,LOL ON HOW GET THE MOST OF THE HELLCENTRICS! THANX IN ADVANCE!!

The best advice I can give u guys is to of course push the weight up as your strength naturally increases but more importantly really focus on the feeling in the muscle ur focusing on. Be aware and make sure u have a very strong mind muscle connection with all of your muscle groups esp small one's when undertaking a training style this demanding. Injuries are no good so please be conscious of what ur feeling and where your feeling it. Better to keep the weight down on hellcentrics but the muscle working and engaged than to over do it and snap something

[Wycked]

Lol I'd be happy with a SOLID and LEAN 220lbs but bigger is always an option. Lol

Bigger is a state of mind my friend. Focus on getting bigger and make it your only goal. Don't stop eating big and clean and don't be afraid to cheat some here and there. I didn't get to 330lbs by only eating egg whites and sweet potatoes

[Wycked]

I'm training solo. only supplment i'm taking is hica-max.

Why r u only taking one supplement?

[ragingmuscle]

I recently received the following message : HEY MIKE! COULD YOU GIVE US A COUPLE SIMPLE TIPS IN LAMENS TERMS,LOL ON HOW GET THE MOST OF THE HELLCENTRICS! THANX IN ADVANCE!!

The best advice I can give u guys is to of course push the weight up as your strength naturally increases but more importantly really focus on the feeling in the muscle ur focusing on. Be aware and make sure u have a very strong mind muscle connection with all of your muscle groups esp small one's when undertaking a training style this demanding. Injuries are no good so please be conscious of what ur feeling and where your feeling it. Better to keep the weight down on hellcentrics but the muscle working and engaged than to over do it and snap something

Great advice big man

[albert24]

I am an unofficial participator and I was trying to nail down my diet. this is what I have so Far
I weigh 230 Im 6' max bench 315 max squat 390

Breakfast
half cup oatmeal 2 scoops protein, 2 tablespoons peanut butter, 1 cup milk

4x -1 1/4 brown rice 6 oz chicken with dash of olive oil

2 cans tuna with some steamed veggies
pre workout NO explode a banana, 1 scoop protein

post workout creatine blend 2 scoops protein

5 fish oil soft gels

1 multivitamin

Totaling
3700 calories 320 g protein 370 g carbs 86 g fats

is that going to be enough fuel for the 12 weeks? Im will add some variety but that is basically what I will try to eat everyday, 3700 should be 500 cals above my maintenance level.

thanks

[ragingmuscle]

I am an unofficial participator and I was trying to nail down my diet. this is what I have so Far
I weigh 230 Im 6' max bench 315 max squat 390

Breakfast
half cup oatmeal 2 scoops protein, 2 tablespoons peanut butter, 1 cup milk

4x -1 1/4 brown rice 6 oz chicken with dash of olive oil

2 cans tuna with some steamed veggies
pre workout NO explode a banana, 1 scoop protein

post workout creatine blend 2 scoops protein

5 fish oil soft gels

1 multivitamin

Totaling
3700 calories 320 g protein 370 g carbs 86 g fats

is that going to be enough fuel for the 12 weeks? Im will add some variety but that is basically what I will try to eat everyday, 3700 should be 500 cals above my maintenance level.

thanks

Bring that fat down to no more than 40 grams per day and add 50 grams of carbs...maybe an 8 oz yam. Check my food prep vid in my video thread for a couple more ideas. Let's get this party started brother.

[Wycked]

I am an unofficial participator and I was trying to nail down my diet. this is what I have so Far
I weigh 230 Im 6' max bench 315 max squat 390

Breakfast
half cup oatmeal 2 scoops protein, 2 tablespoons peanut butter, 1 cup milk

4x -1 1/4 brown rice 6 oz chicken with dash of olive oil

2 cans tuna with some steamed veggies
pre workout NO explode a banana, 1 scoop protein

post workout creatine blend 2 scoops protein

5 fish oil soft gels

1 multivitamin

Totaling
3700 calories 320 g protein 370 g carbs 86 g fats

is that going to be enough fuel for the 12 weeks? Im will add some variety but that is basically what I will try to eat everyday, 3700 should be 500 cals above my maintenance level.

thanks

Olive oil with 4 meals a day can get redundant u might wanna throw in some avocado's and some nuts like almonds. Avocado's are great also bc they are a natural source of glutahione. Great for recovery

[riwix]

Hi everyone ! Regarding the HRT workout, as it says, there are 3 exercises in there which consist only of bench presses. So I want to know if the Decline, Flat, and Incline Bench Presses are enough for the chest ?

[BB2K]

Hi everyone ! Regarding the HRT workout, as it says, there are 3 exercises in there which consist only of bench presses. So I want to know if the Decline, Flat, and Incline Bench Presses are enough for the chest ?

IMO yes, You are hitting the chest from multiple angles which is a good thing. Even the push up is a great exercise. ;)

[jdyqf]

If it wasn't enough, it wouldn't be in the program. Plus, before this program, I would do that anyways. So I believe so as well.

[riwix]

Oh ok. Thanks for the quick answer guys. Although, I know the Bench Press is the most basic Chest exercise, but wouldn`t some Flyes be good as well ? Or some cable crossovers ? I just want to make sure ... all the 3 angles of the Bench Press for the chest look exhausting to me, and repetitive. I hope they do hit the chest as needed. So again, what do you think ?

[ragingmuscle]

Oh ok. Thanks for the quick answer guys. Although, I know the Bench Press is the most basic Chest exercise, but wouldn`t some Flyes be good as well ? Or some cable crossovers ? I just want to make sure ... all the 3 angles of the Bench Press for the chest look exhausting to me, and repetitive. I hope they do hit the chest as needed. So again, what do you think ?

You can throw those lifts in there just fine brother. Do what works best for you. Just keep the total sets no higher than 6 per body part total while performing HRT

[J.Thomas]

what alternate leg excercies can i use for hack squat and reverse hack squat as the gym im working at doesnt have the machines (im deployed)
also, could i do dumbell chest press instead of barbell bench or is that frowned upon?

[ragingmuscle]

what alternate leg excercies can i use for hack squat and reverse hack squat as the gym im working at doesnt have the machines (im deployed)
also, could i do dumbell chest press instead of barbell bench or is that frowned upon?

You can use a smith machine for both of those if you have access to it. Otherwise, if you have a spotter, you can do BB squat and SLDL. You bet on DB's for chest.

[lggmez]

Thanks for the info. I am becoming involve in working out and fitness so i am gathering info about exercises, supplements.. I got useful information on the professional trainer Alon Gabbay´s website

alongabbay.com

I also apreciate the info left here, in this forum

[josen2006]

not really how you expect questions when we don't know what it is lol

[gemgemkid]

not really how you expect questions when we don't know what it is lol

There is plenty of information around, you just gotta be willing to find it. Check the BB.com site (where I initially found it), check around this forum it has tons of info, experiences, opinions, and knowledge, or ask any of the Hellcentrics Apprentices (of which I am one.) So...what now? If you've got the drive to find out and start HRT there is tons of support and motivation here to help you succeed! Good luck!

[sulli130]

I seen the 5 supps your recommend, all of which i really enjoy using. But i know the "M-Stack" is also available. For the sake of costs or just overall effectiveness could that be subbed in for anything or just keep with the 5. Thanks!

[BB2K]

not really how you expect questions when we don't know what it is lol

Thats why you ask goofball.

[ragingmuscle]

I seen the 5 supps your recommend, all of which i really enjoy using. But i know the "M-Stack" is also available. For the sake of costs or just overall effectiveness could that be subbed in for anything or just keep with the 5. Thanks!

M Stak is a great addition. My primary angle with the recommendations was priority and affordability.

[tables22]

I'm into my fifth week of the program, just wondering how long to run the program for, 12 weeks then change or what?

[sulli130]

I have crohns disease and oatmeal/ brown rice do a number on my digestive system. Would increasing the yam intake in place of those two work alright? or maybe sub in grits and quinoa?

[BB2K]

I have crohns disease and oatmeal/ brown rice do a number on my digestive system. Would increasing the yam intake in place of those two work alright? or maybe sub in grits and quinoa?

Yes. I LOVE grits. But sweet tater would be my 1st choice. Tom will stop in soon enough to give his expert opinion.