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

[huafist]

Tom,
I was wondering if you could give me some advice on a supplement package and my diet. My HRT log thread is here: http://forum.bodybuilding.com/showthread.php?t=142531551. Goals are getting lean and stronger. As I mention in the thread, I do martial arts 3 - 4 times a week for at least an hour a session, so there's my cardio. My diet is as follows:

Breakfast:
2 whole eggs, 6 egg whites, 3oz fat free cheese, 3 oz grilled chicken, 8 oz OJ
10oz coffee

Snack
Either 5 tbsp hemp seeds or 1 cup strawberries

Lunch:
either:
a turkey burger patty on two pieces of whole wheat bread and a cup of sweet peas
or
3oz salmon fillet, 1 cup mixed vegetables, and some mixed fruit

Post-Workout:
2 scoops protein powder with either 1/4 cup oats or 2 tbsp of all natural PB in either water (with oats) or 8oz Almond Milk (w/PB)

Dinner:
Whatever combination of grilled chicken, fish, or turkey plus veggies & fruits that will complete my macros for the day.

Macros: 2200kcal, 192g P, 80g F, 170g C

The only supplement I take right now is MuscleTech NaNoVapor about 30 minutes before I work out (I'm not impressed with it at all, but I want to use it instead of waste it). I'm almost out, and I'm looking to move on. Suggestions?

Thanks!

[mrdead]

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?

Tom's big on yams... (Can't stand them, myself... *LOL*) But yams and quinoa would be great substitutes... Grits, not so much...

[rdsousa]

Hi,

I recently started training with HRT, but my gym doesn't have any machine where I can do the Reverse Hack Squat, any suggestions of other exercise that could replace it?

Thanks!

[rockwood51]

Hi,

I recently started training with HRT, but my gym doesn't have any machine where I can do the Reverse Hack Squat, any suggestions of other exercise that could replace it?

Thanks!

Deadlifts, they're killer. If you're doing the Team HRT (8+4) then you can use a smith machine to help keep weight even when your partner starts pushing for the negatives.

[ragingmuscle]

Hi,

I recently started training with HRT, but my gym doesn't have any machine where I can do the Reverse Hack Squat, any suggestions of other exercise that could replace it?

Thanks!


Deadlifts, they're killer. If you're doing the Team HRT (8+4) then you can use a smith machine to help keep weight even when your partner starts pushing for the negatives.

Right on. SLDL's on the Smith work great.

[mgering1]

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

http://www.bodybuilding.com/fun/hrt-animal-hellraiser-trainer-series-overview.html

[sxb]

Please forgive this rookies ignorance. I'm a little confused, I first checked out all your links and vids and in hell session 1 you say to do:
1. seated front press
2. dumb bell side lat raises
3. barbell front raises
4. barbell curl
5. reverse barbell curl
6. for and rev barbell wrist curls

Then I downloaded the HRT program to read and understand and it says day one do:
1. close grip bench
2. one arm machine tri extensions
3. lying one arm DB extensions
4. standing curls
5. DB preacher curls
6. reverse curls
7. for and rev wrist curls

There are other variances between the workouts in the links and those in the down-loadable HRT program. I just want to make sure I'm doing the program right. Which workouts should i be doing? Those in the HRT down-loadable program or those in the links?

Thanks
By the way I did the first workout from the hell raiser 1 link and I thought it was going to be short and not so tough but it ended up kicking my ass. I'm excited to get to week 12.
Kyle

[akeemjamal87]

hello there,

im gettin ready for my first physique contest. im hoping that this can help me out

[JIoc9Ipa]

Hello, guys!
Could you tell me if it's somehow possible to modify HRT for 3 days per week?
I've got some difficulties, that don't allow me to train 4 days per week, but i'd love to try the mechaniks of HRT.
Thanks in advance.

[Windycity23]

Looking to start hrt solo but workout at home. So question being for leg day all i can do is squats cuz i just have a squat rack with free weights n dumbbells. Any other exercises other than normal squats like front squat to subsitute for say leg press or extensions? Also for rows, with no cable system at home what else could i do? Thanks, looking foward to beging this new journey

[ragingmuscle]

Looking to start hrt solo but workout at home. So question being for leg day all i can do is squats cuz i just have a squat rack with free weights n dumbbells. Any other exercises other than normal squats like front squat to subsitute for say leg press or extensions? Also for rows, with no cable system at home what else could i do? Thanks, looking foward to beging this new journey

Great! Front and back squats, lunges and db leg extensions are some good quad work choices. Db rows are an option for back work.

[walkthisplank]

Question-

I'm a hard gainer and was wondering if it would hurt to lower the original reps (not the hellcentric reps) to 6 isntead of 8, and raise the weight a bit in order to bulk more.

Thanks for your help

[ragingmuscle]

Question-

I'm a hard gainer and was wondering if it would hurt to lower the original reps (not the hellcentric reps) to 6 isntead of 8, and raise the weight a bit in order to bulk more.

Thanks for your help

Based on the research and the results, it's best to stick with the 8 + 4 for mass.

[BB2K]

Based on the research and the results, it's best to stick with the 8 + 4 for mass.

This will add nice muscle mass for sure!

[walkthisplank]

Based on the research and the results, it's best to stick with the 8 + 4 for mass.

Sweet, just finished Derek Charlebrois' tri-phase workout, starting my trip to hell next week! Thanks Rage, you are truly an animal.

[ragingmuscle]

Sweet, just finished Derek Charlebrois' tri-phase workout, starting my trip to hell next week! Thanks Rage, you are truly an animal.

Your welcome brother. Dereks program kicks ass. I have lots of respect for him.

[walkthisplank]

Your welcome brother. Dereks program kicks ass. I have lots of respect for him.

One week in, HRT is kicking my ass already bro. I'm sure this question was already asked but I didn't wanna read through the entire thread to find it, so here it is:

Can HRT be applied to ab workouts? For example, maybe apply the hellcentrics to decline bench sit-ups, having your partner push down on your chest while you resist. Yay or nay?

[ragingmuscle]

One week in, HRT is kicking my ass already bro. I'm sure this question was already asked but I didn't wanna read through the entire thread to find it, so here it is:

Can HRT be applied to ab workouts? For example, maybe apply the hellcentrics to decline bench sit-ups, having your partner push down on your chest while you resist. Yay or nay?

Hellcentrics can be applied to any muscle, abs included. Depends mostly on what type of look your going for or why your training. A bodybuilder for example would not want to do Hellcentrics on abs because it throws off the symmetry and makes the mid section bigger. Powerlifters and others that don't necessarily need to concern themselves with symmetry, it's a great way to strengthen the core.

[smoothballer]

Can one become a force to be reckoned with using Hellcentrics?

[ragingmuscle]

Can one become a force to be reckoned with using Hellcentrics?

Big D in the house! Your already a force my brother!

[walkthisplank]

Hellcentrics can be applied to any muscle, abs included. Depends mostly on what type of look your going for or why your training. A bodybuilder for example would not want to do Hellcentrics on abs because it throws off the symmetry and makes the mid section bigger. Powerlifters and others that don't necessarily need to concern themselves with symmetry, it's a great way to strengthen the core.

So what's the best overall type of ab workout that you would reccomend to pair with hellcentrics to keep symmetry and what not?

[oct6454]

I'm a little confused on which lifts we are supposed to be doing? The excersises in the PDF or the exercises which are on the HRT home page?

[capnsavem]

subbed

[capnsavem]

oops subbed

[LittleBitMad]

this looks great.
will be starting monday, ill keep you posted

[intrixic]

Also just finishing Derek's Triphase Program. Just wondering if this program is right for me....

Looking to clean bulk for the next 6 months and would like to hit 200lbs. Been lifting for on and off for the past 3 years, usually committing properly during the summers when im off from college. This is the first year I've properly started calculating my macros and calorie intake and in the past 8 weeks I've put on approx. 7 lbs of lean mass. This program looks sick so I'm really excited about it. Just wondering if it suits my experience level and goals... and whether its worth doing this or do u suggest doing another program first? Thanks.

My stats:
Height: 5ft 11
Weight: 169lbs
BF (%): 12% approx.
Bench (1RM): 200lbs approx.
Squat ("): 310lbs approx.
Deadlift ("): 310 lbs approx.

[Drufeus]

If you are comfortable with the lifts and have the form down, I don't see why you couldn't do the program. I just finished week 2 solo and love it. Start light and gauge from there because the Helcentrics or Negative sets (if solo) will kick your ass. Been going lighter than I normally would because I workout at 2am. Work nights and started using my work gym to save money. Lets just say it was a bit weird the first week working out that late but I think my body is adjusting.

[bluesurfer_17]

If anyone has an Instagram hit me up @i_LiFT_iRON. Im gonna be posting up my pics on there as well for all comeptitors to see and also for those who will admire and soon want to do what we are doing. ALL due to Tom!

[jhampukdia]

hi ,
no workout's for abs and lower abs ????

[jhampukdia]

Hi

are they any workouts for abs and lower abs ?
Would you please give some workouts for them .
Thanks

[ragingmuscle]

Hi

are they any workouts for abs and lower abs ?
Would you please give some workouts for them .
Thanks

I like to do these...

nhaIHzquMAg

[Albie01]

Oi nah this program is brutal i would love to do it. But the iesel bloke is right theres a lot of conflict with other issues(lifestyle)

[Albie01]

Oi blue surfer you shouldnt have to do this program your ripped as it is you've got a good nah not good blaudy great physique_ legendary mate

[ragingmuscle]

Oi nah this program is brutal i would love to do it. But the iesel bloke is right theres a lot of conflict with other issues(lifestyle)


Oi blue surfer you shouldnt have to do this program your ripped as it is you've got a good nah not good blaudy great physique_ legendary mate

What's your question brother?

[smoothballer]

What's your question brother?

I think his question was if I do the Hell Raiser program, can I become a bad a$$ like Rage?

[ragingmuscle]

I think his question was if I do the Hell Raiser program, can I become a bad a$$ like Rage?

I suppose so lol :)

[abuseme]

I'm a smaller dude looking to put on more mass and will be staring the HRT by next week. I'm writing my diet down and I've noticed the plan uses brown rice, I totally suck at making that rice even though I like it. White rice is easier and quicker to make, so I was wondering what is your take on brown rice vs white.

I'm sure I'll have more questions as I get started. I just want to thank you for writing this awesome program and sharing it with everyone!

To make it official I stand at 5'8 155lbs 13%bf, my goal is to be at 5'8 170lbs 10-12% and then cut my BF as much as I can, still need to research that part.

[jhampukdia]

Thanks Tom and Mike ,
U Guys are Great ,
Have Done Many Workouts ,
But HRT ,
U Were Dead Right ,
ITS NOT FOR PUSSY'S ..
I Have Never Been Sore In Muscles Like This Before,
Thanks for This Program And Your Very Helpful Guidelines.
Just Have A Little Problem ,
I Sweat A lot During the Workouts,
What Should I Do ?
Makes Me Feel Like Im Dehydrated .

Waiting For Your Reply
GREETINGS FROM MUMBAI TO YOU AND MIKE .
Sannjay

[ragingmuscle]

I'm a smaller dude looking to put on more mass and will be staring the HRT by next week. I'm writing my diet down and I've noticed the plan uses brown rice, I totally suck at making that rice even though I like it. White rice is easier and quicker to make, so I was wondering what is your take on brown rice vs white.

I'm sure I'll have more questions as I get started. I just want to thank you for writing this awesome program and sharing it with everyone!

To make it official I stand at 5'8 155lbs 13%bf, my goal is to be at 5'8 170lbs 10-12% and then cut my BF as much as I can, still need to research that part.

Gotta buy rice maker. Just takes all the guesswork out of it. Keep us posted on your progress brother.


Thanks Tom and Mike ,
U Guys are Great ,
Have Done Many Workouts ,
But HRT ,
U Were Dead Right ,
ITS NOT FOR PUSSY'S ..
I Have Never Been Sore In Muscles Like This Before,
Thanks for This Program And Your Very Helpful Guidelines.
Just Have A Little Problem ,
I Sweat A lot During the Workouts,
What Should I Do ?
Makes Me Feel Like Im Dehydrated .

Waiting For Your Reply
GREETINGS FROM MUMBAI TO YOU AND MIKE .
Sannjay

A lot of factors could be at play here. Humidity and the temperature in the gym would be the first culprits. I'd check with your doctor if you think it's something other than heat and humidity.

[jhampukdia]

Hi ,
Yes Tom ,
I Workout in a Non Ac Gym , it only has Exhaust Fans ,
but the environment and the vibes in the Gym are Good ,
Guys are pushing each other to do their bit ,
BUT
Would u Still recommend that i Change the Gym , The one with better Cooling facilities ???
If Yes I Shall do it ASAP .

Secondly , I feel i need the wrist band only on my left hand ,
i have enough strength to manage by my right hand ,
i actually don't like wearing wrist bands while lifting .

Pls Suggest

Thanks
Sannjay .

[ragingmuscle]

Hi ,
Yes Tom ,
I Workout in a Non Ac Gym , it only has Exhaust Fans ,
but the environment and the vibes in the Gym are Good ,
Guys are pushing each other to do their bit ,
BUT
Would u Still recommend that i Change the Gym , The one with better Cooling facilities ???
If Yes I Shall do it ASAP .

Secondly , I feel i need the wrist band only on my left hand ,
i have enough strength to manage by my right hand ,
i actually don't like wearing wrist bands while lifting .

Pls Suggest

Thanks
Sannjay .

Sounds like my kind of place. That's up to you my brother if you want to stay or go. It's not uncommon for someone to wear a wrist support on one arm and not the other. Do what works best for you and helps you out the most during training.

[abuseme]

Gotta buy rice maker. Just takes all the guesswork out of it. Keep us posted on your progress brother.



appreciate the reply, another question. I've been doing HRT for the past 2 weeks and gained ~2lbs. The workouts are amazing, but it seems like I'm not being able to last throughout the workout doing 8+4 with mediocre weight, such as 185 bench, etc. Should I lower the weight or start doing 6+4? Sometimes my muscles just give out while doing the 2nd or 3rd hell rep. It really works! lol

Another question, I'm a big fan of squats and deadlifts, do you think I can throw them in or should I stay away from those during these 3 months of HRT?

Thanks again for your time boss

[jhampukdia]

Thanks Tom ,
I Thought over what you said , and as a GURU when you say its your kind of place,
its only wise that we learning from you should follow you .
I shall train here only , will keep hydrated by drinking water in between ,
Thanks a lot for guiding me with wrist bands ,
I have one more question for you Tom
I have noticed that i usually cheat on the 2nd set ,12th rep ,i somehow just complete it ,
but i am not happy with what i do , so i just take a pause to catch my breath and complete the 12th rep again , IS IT OK TO COMPLETE THE SET THIS WAY ? especially lateral raises ,triceps workout.
Thanks
Sannjay

[thorfinnr]

Hey Rage,

I have been reading about this, and trying to figure some things out. I love the way the program looks, and am very interested to meet you on the other side of Hell. I have a few questions, which may (or may not) have been addressed before. I did do a search but came up empty...so apologies if I am going over old ground.

1. The best time for me to fit in a workout is early morning, kids with sports activities and the general life stuff that keeps me busy in the evenings. I'm usually in the gym around 5:30-ish. I have been using a pre-workout but I usually don't eat a meal prior to hitting the gym this early. I do try to get in a meal within about 30-45 mins of leaving the gym(I keep stuff at work to fix up...already in the mindset of "have it available or pre-prepped") I'm not planning on changing any exercises, but what would you suggest I modify for an early morning plan as far as eating schedule and supp schedule?

2.I̶ ̶a̶l̶s̶o̶ ̶a̶m̶ ̶5̶'̶1̶0̶,̶ ̶I̶'̶m̶ ̶r̶i̶g̶h̶t̶ ̶a̶t̶ ̶2̶6̶0̶l̶b̶s̶.̶ ̶a̶t̶ ̶t̶h̶i̶s̶ ̶t̶i̶m̶e̶.̶ ̶I̶ ̶k̶n̶o̶w̶ ̶I̶ ̶h̶a̶v̶e̶ ̶m̶o̶r̶e̶ ̶f̶a̶t̶ ̶w̶e̶i̶g̶h̶t̶ ̶t̶h̶a̶n̶ ̶I̶ ̶w̶o̶u̶l̶d̶ ̶l̶i̶k̶e̶,̶ ̶b̶u̶t̶ ̶I̶ ̶d̶o̶ ̶c̶a̶r̶r̶y̶ ̶s̶o̶m̶e̶ ̶o̶k̶ ̶
m̶u̶s̶c̶l̶e̶ ̶m̶a̶s̶s̶.̶ ̶I̶ ̶k̶n̶o̶w̶ ̶t̶h̶i̶s̶ ̶w̶i̶l̶l̶ ̶h̶e̶l̶p̶ ̶c̶h̶a̶n̶g̶e̶ ̶t̶h̶e̶ ̶f̶a̶t̶-̶w̶e̶i̶g̶h̶t̶ ̶i̶n̶t̶o̶ ̶m̶u̶s̶c̶l̶e̶-̶w̶e̶i̶g̶h̶t̶.̶ ̶W̶h̶e̶r̶e̶ ̶c̶o̶u̶l̶d̶ ̶I̶ ̶g̶e̶t̶ ̶t̶h̶e̶ ̶l̶i̶s̶t̶ ̶o̶f̶ ̶"̶r̶e̶c̶o̶m̶m̶e̶n̶d̶e̶d̶
̶f̶o̶o̶d̶s̶"̶ ̶y̶o̶u̶ ̶m̶e̶n̶t̶i̶o̶n̶ ̶i̶n̶ ̶t̶h̶e̶ ̶N̶u̶t̶r̶i̶t̶i̶o̶n̶ ̶o̶v̶e̶r̶v̶i̶e̶w̶ ̶t̶h̶a̶t̶ ̶t̶h̶e̶ ̶s̶a̶m̶p̶l̶e̶ ̶m̶e̶a̶l̶ ̶p̶l̶a̶n̶ ̶w̶a̶s̶ ̶b̶a̶s̶e̶d̶ ̶o̶n̶?̶ ̶W̶o̶u̶l̶d̶ ̶l̶i̶k̶e̶ ̶t̶o̶ ̶s̶e̶e̶ ̶a̶l̶l̶ ̶t̶h̶e̶ ̶o̶p̶t̶i̶o̶n̶s̶ ̶t̶o̶
m̶a̶k̶i̶n̶g̶ ̶u̶p̶ ̶a̶ ̶m̶e̶n̶u̶ ̶f̶o̶r̶ ̶f̶l̶e̶x̶i̶b̶i̶l̶i̶t̶y̶ ̶a̶n̶d̶ ̶a̶d̶a̶p̶t̶a̶b̶i̶l̶i̶t̶y̶ ̶t̶o̶ ̶d̶i̶f̶f̶e̶r̶e̶n̶t̶ ̶s̶i̶t̶u̶a̶t̶i̶o̶n̶s̶.̶.̶.̶l̶i̶k̶e̶ ̶u̶n̶e̶x̶p̶e̶c̶t̶e̶d̶ ̶t̶r̶a̶v̶e̶l̶ ̶f̶o̶r̶ ̶w̶o̶r̶k̶,̶ ̶e̶t̶c̶.̶ ̶s̶o̶ ̶I̶ ̶c̶a̶n̶ ̶s̶t̶i̶c̶k̶
̶t̶o̶ ̶t̶h̶e̶ ̶p̶l̶a̶n̶ ̶e̶v̶e̶n̶ ̶i̶f̶ ̶t̶h̶i̶n̶g̶s̶ ̶l̶i̶k̶e̶ ̶t̶h̶a̶t̶ ̶c̶o̶m̶e̶ ̶u̶p̶.̶

3.I̶n̶ ̶c̶a̶s̶e̶ ̶o̶f̶ ̶t̶r̶a̶v̶e̶l̶,̶ ̶i̶s̶ ̶t̶h̶e̶r̶e̶ ̶a̶ ̶l̶i̶n̶k̶ ̶o̶r̶ ̶s̶i̶t̶e̶ ̶t̶h̶a̶t̶ ̶h̶a̶s̶ ̶t̶h̶e̶ ̶H̶R̶T̶ ̶S̶o̶l̶o̶ ̶i̶n̶f̶o̶ ̶o̶n̶ ̶i̶t̶?̶ ̶U̶n̶f̶o̶r̶t̶u̶n̶a̶t̶e̶l̶y̶ ̶m̶y̶ ̶l̶i̶f̶t̶i̶n̶g̶ ̶p̶a̶r̶t̶n̶e̶r̶ ̶w̶o̶u̶l̶d̶ ̶n̶o̶t̶ ̶b̶e̶
̶t̶r̶a̶v̶e̶l̶i̶n̶g̶ ̶w̶i̶t̶h̶ ̶m̶e̶ ̶s̶o̶ ̶t̶h̶i̶s̶ ̶m̶a̶y̶ ̶c̶o̶m̶e̶ ̶i̶n̶ ̶h̶a̶n̶d̶y̶.̶ ̶I̶ ̶d̶i̶d̶ ̶s̶e̶a̶r̶c̶h̶ ̶t̶h̶e̶ ̶t̶h̶r̶e̶a̶d̶s̶,̶ ̶b̶u̶t̶ ̶I̶ ̶d̶i̶d̶ ̶n̶o̶t̶ ̶f̶i̶n̶d̶ ̶i̶t̶ ̶a̶n̶y̶w̶h̶e̶r̶e̶.̶ ̶(̶M̶a̶y̶b̶e̶ ̶I̶ ̶m̶i̶s̶s̶e̶d̶ ̶i̶t̶
̶o̶r̶ ̶d̶i̶d̶n̶'̶t̶ ̶u̶s̶e̶ ̶t̶h̶e̶ ̶r̶i̶g̶h̶t̶ ̶t̶e̶r̶m̶s̶,̶ ̶b̶u̶t̶ ̶I̶ ̶d̶i̶d̶ ̶t̶r̶y̶ ̶t̶o̶ ̶f̶i̶n̶d̶ ̶i̶t̶.̶ ̶)̶

I plan on asking family to help me out on picking up the supplement stack as my gift for the Holidays(as I don't think I can afford to get them right now). I want to start the program in January, so as to avoid any of the "family holiday" interruptions to my routine(Don't worry, not planning on binging and then trying to dig out, going to stick to what I am doing now and do my best to make smart and healthy choices). I want to hit it for 12 weeks as hard as possible when I start to get the best results.

Thanks for putting this together, and thanks for answering my questions. Again, apologies if they have been addressed before and I just wasn't forum savvy enough to find them.

Harvey

EDIT: OK...I feel dumb now...missed a blatant Sticky with the nutrition info on it and the solo stuff. Totally my bad. Still hope to get your input on my other question.

[ragingmuscle]

Thanks Tom ,
I Thought over what you said , and as a GURU when you say its your kind of place,
its only wise that we learning from you should follow you .
I shall train here only , will keep hydrated by drinking water in between ,
Thanks a lot for guiding me with wrist bands ,
I have one more question for you Tom
I have noticed that i usually cheat on the 2nd set ,12th rep ,i somehow just complete it ,
but i am not happy with what i do , so i just take a pause to catch my breath and complete the 12th rep again , IS IT OK TO COMPLETE THE SET THIS WAY ? especially lateral raises ,triceps workout.
Thanks
Sannjay

Thats fine brother. Sounds like you're pushing the limits and thats always a plus.

[ragingmuscle]

Hey Rage,

I have been reading about this, and trying to figure some things out. I love the way the program looks, and am very interested to meet you on the other side of Hell. I have a few questions, which may (or may not) have been addressed before. I did do a search but came up empty...so apologies if I am going over old ground.

1. The best time for me to fit in a workout is early morning, kids with sports activities and the general life stuff that keeps me busy in the evenings. I'm usually in the gym around 5:30-ish. I have been using a pre-workout but I usually don't eat a meal prior to hitting the gym this early. I do try to get in a meal within about 30-45 mins of leaving the gym(I keep stuff at work to fix up...already in the mindset of "have it available or pre-prepped") I'm not planning on changing any exercises, but what would you suggest I modify for an early morning plan as far as eating schedule and supp schedule?

2.I̶ ̶a̶l̶s̶o̶ ̶a̶m̶ ̶5̶'̶1̶0̶,̶ ̶I̶'̶m̶ ̶r̶i̶g̶h̶t̶ ̶a̶t̶ ̶2̶6̶0̶l̶b̶s̶.̶ ̶a̶t̶ ̶t̶h̶i̶s̶ ̶t̶i̶m̶e̶.̶ ̶I̶ ̶k̶n̶o̶w̶ ̶I̶ ̶h̶a̶v̶e̶ ̶m̶o̶r̶e̶ ̶f̶a̶t̶ ̶w̶e̶i̶g̶h̶t̶ ̶t̶h̶a̶n̶ ̶I̶ ̶w̶o̶u̶l̶d̶ ̶l̶i̶k̶e̶,̶ ̶b̶u̶t̶ ̶I̶ ̶d̶o̶ ̶c̶a̶r̶r̶y̶ ̶s̶o̶m̶e̶ ̶o̶k̶ ̶
m̶u̶s̶c̶l̶e̶ ̶m̶a̶s̶s̶.̶ ̶I̶ ̶k̶n̶o̶w̶ ̶t̶h̶i̶s̶ ̶w̶i̶l̶l̶ ̶h̶e̶l̶p̶ ̶c̶h̶a̶n̶g̶e̶ ̶t̶h̶e̶ ̶f̶a̶t̶-̶w̶e̶i̶g̶h̶t̶ ̶i̶n̶t̶o̶ ̶m̶u̶s̶c̶l̶e̶-̶w̶e̶i̶g̶h̶t̶.̶ ̶W̶h̶e̶r̶e̶ ̶c̶o̶u̶l̶d̶ ̶I̶ ̶g̶e̶t̶ ̶t̶h̶e̶ ̶l̶i̶s̶t̶ ̶o̶f̶ ̶"̶r̶e̶c̶o̶m̶m̶e̶n̶d̶e̶d̶
̶f̶o̶o̶d̶s̶"̶ ̶y̶o̶u̶ ̶m̶e̶n̶t̶i̶o̶n̶ ̶i̶n̶ ̶t̶h̶e̶ ̶N̶u̶t̶r̶i̶t̶i̶o̶n̶ ̶o̶v̶e̶r̶v̶i̶e̶w̶ ̶t̶h̶a̶t̶ ̶t̶h̶e̶ ̶s̶a̶m̶p̶l̶e̶ ̶m̶e̶a̶l̶ ̶p̶l̶a̶n̶ ̶w̶a̶s̶ ̶b̶a̶s̶e̶d̶ ̶o̶n̶?̶ ̶W̶o̶u̶l̶d̶ ̶l̶i̶k̶e̶ ̶t̶o̶ ̶s̶e̶e̶ ̶a̶l̶l̶ ̶t̶h̶e̶ ̶o̶p̶t̶i̶o̶n̶s̶ ̶t̶o̶
m̶a̶k̶i̶n̶g̶ ̶u̶p̶ ̶a̶ ̶m̶e̶n̶u̶ ̶f̶o̶r̶ ̶f̶l̶e̶x̶i̶b̶i̶l̶i̶t̶y̶ ̶a̶n̶d̶ ̶a̶d̶a̶p̶t̶a̶b̶i̶l̶i̶t̶y̶ ̶t̶o̶ ̶d̶i̶f̶f̶e̶r̶e̶n̶t̶ ̶s̶i̶t̶u̶a̶t̶i̶o̶n̶s̶.̶.̶.̶l̶i̶k̶e̶ ̶u̶n̶e̶x̶p̶e̶c̶t̶e̶d̶ ̶t̶r̶a̶v̶e̶l̶ ̶f̶o̶r̶ ̶w̶o̶r̶k̶,̶ ̶e̶t̶c̶.̶ ̶s̶o̶ ̶I̶ ̶c̶a̶n̶ ̶s̶t̶i̶c̶k̶
̶t̶o̶ ̶t̶h̶e̶ ̶p̶l̶a̶n̶ ̶e̶v̶e̶n̶ ̶i̶f̶ ̶t̶h̶i̶n̶g̶s̶ ̶l̶i̶k̶e̶ ̶t̶h̶a̶t̶ ̶c̶o̶m̶e̶ ̶u̶p̶.̶

3.I̶n̶ ̶c̶a̶s̶e̶ ̶o̶f̶ ̶t̶r̶a̶v̶e̶l̶,̶ ̶i̶s̶ ̶t̶h̶e̶r̶e̶ ̶a̶ ̶l̶i̶n̶k̶ ̶o̶r̶ ̶s̶i̶t̶e̶ ̶t̶h̶a̶t̶ ̶h̶a̶s̶ ̶t̶h̶e̶ ̶H̶R̶T̶ ̶S̶o̶l̶o̶ ̶i̶n̶f̶o̶ ̶o̶n̶ ̶i̶t̶?̶ ̶U̶n̶f̶o̶r̶t̶u̶n̶a̶t̶e̶l̶y̶ ̶m̶y̶ ̶l̶i̶f̶t̶i̶n̶g̶ ̶p̶a̶r̶t̶n̶e̶r̶ ̶w̶o̶u̶l̶d̶ ̶n̶o̶t̶ ̶b̶e̶
̶t̶r̶a̶v̶e̶l̶i̶n̶g̶ ̶w̶i̶t̶h̶ ̶m̶e̶ ̶s̶o̶ ̶t̶h̶i̶s̶ ̶m̶a̶y̶ ̶c̶o̶m̶e̶ ̶i̶n̶ ̶h̶a̶n̶d̶y̶.̶ ̶I̶ ̶d̶i̶d̶ ̶s̶e̶a̶r̶c̶h̶ ̶t̶h̶e̶ ̶t̶h̶r̶e̶a̶d̶s̶,̶ ̶b̶u̶t̶ ̶I̶ ̶d̶i̶d̶ ̶n̶o̶t̶ ̶f̶i̶n̶d̶ ̶i̶t̶ ̶a̶n̶y̶w̶h̶e̶r̶e̶.̶ ̶(̶M̶a̶y̶b̶e̶ ̶I̶ ̶m̶i̶s̶s̶e̶d̶ ̶i̶t̶
̶o̶r̶ ̶d̶i̶d̶n̶'̶t̶ ̶u̶s̶e̶ ̶t̶h̶e̶ ̶r̶i̶g̶h̶t̶ ̶t̶e̶r̶m̶s̶,̶ ̶b̶u̶t̶ ̶I̶ ̶d̶i̶d̶ ̶t̶r̶y̶ ̶t̶o̶ ̶f̶i̶n̶d̶ ̶i̶t̶.̶ ̶)̶

I plan on asking family to help me out on picking up the supplement stack as my gift for the Holidays(as I don't think I can afford to get them right now). I want to start the program in January, so as to avoid any of the "family holiday" interruptions to my routine(Don't worry, not planning on binging and then trying to dig out, going to stick to what I am doing now and do my best to make smart and healthy choices). I want to hit it for 12 weeks as hard as possible when I start to get the best results.

Thanks for putting this together, and thanks for answering my questions. Again, apologies if they have been addressed before and I just wasn't forum savvy enough to find them.

Harvey

EDIT: OK...I feel dumb now...missed a blatant Sticky with the nutrition info on it and the solo stuff. Totally my bad. Still hope to get your input on my other question.

Glad to help my brother. Keep me posted on how things progress. Pre workout meals that early in the morning can be a tricky one. I like to get at least a little something in the form of a whole food meal in before training no matter what time of day. My recommendation is at least like 6 egg whites and a handful of something like frosted mini wheats. Some fast acting protein and carbs with some slower carbs as well. Plan to eat like an hour before training on leg days and about 30 minutes before other training days. Also bring an intra-workout BCAA supp like Atomic 7 for during training. Your body will appreciate the well thought out food therapy prior to hittin the gym.

Sounds like you might have found this link already http://forum.bodybuilding.com/showthread.php?t=147055613

The Solo vid and plan layout will be live right here on BB.com Halloween day October 31st. You should be able to then open it with your phone.

So keep in touch and let me know how everything goes. Glad to help.

[thorfinnr]

Glad to help my brother. Keep me posted on how things progress. Pre workout meals that early in the morning can be a tricky one. I like to get at least a little something in the form of a whole food meal in before training no matter what time of day. My recommendation is at least like 6 egg whites and a handful of something like frosted mini wheats. Some fast acting protein and carbs with some slower carbs as well. Plan to eat like an hour before training on leg days and about 30 minutes before other training days. Also bring an intra-workout BCAA supp like Atomic 7 for during training. Your body will appreciate the well thought out food therapy prior to hittin the gym.

Sounds like you might have found this link already

The Solo vid and plan layout will be live right here on BB.com Halloween day October 31st. You should be able to then open it with your phone.

So keep in touch and let me know how everything goes. Glad to help.

Thanks for the tip on the early morning food. Really think its great you take the time to answer these personally. I'm 42, going on 43, and getting in the best shape I have been in my entire life. Just finished the 9 week Y3T, and am eager to run your 12 week program. I hope to use both in rotation with about 3-4 weeks in between each for recovery...plan to focus on lower intensity lifting - lower weight, higher rep-, cardio, and include swimming during the breaks.

So I will plan to add a small meal in early. Would you consider that as the first meal, using the example plan as a base 6-meal ideal, and then do 5 more meals throughout the day?

I'll also make sure to get a good BCAA Intra-workout supp, and keep the rest of supp schedule the same as suggested.

Looks like I may be going solo, so will definitely be checking out the solo plan. Really appreciate you doing vids for that plan as well.

Rage On!

Harvey

[ragingmuscle]

Thanks for the tip on the early morning food. Really think its great you take the time to answer these personally. I'm 42, going on 43, and getting in the best shape I have been in my entire life. Just finished the 9 week Y3T, and am eager to run your 12 week program. I hope to use both in rotation with about 3-4 weeks in between each for recovery...plan to focus on lower intensity lifting - lower weight, higher rep-, cardio, and include swimming during the breaks.

So I will plan to add a small meal in early. Would you consider that as the first meal, using the example plan as a base 6-meal ideal, and then do 5 more meals throughout the day?

I'll also make sure to get a good BCAA Intra-workout supp, and keep the rest of supp schedule the same as suggested.

Looks like I may be going solo, so will definitely be checking out the solo plan. Really appreciate you doing vids for that plan as well.

Rage On!

Harvey

Y3T is a great program. I would definitely count that early meal as meal one. Glad to help you Harvey. Keep me posted.

[thorfinnr]

Y3T is a great program. I would definitely count that early meal as meal one. Glad to help you Harvey. Keep me posted.

Been doing my homework on supps, and reading the recommended directions for each...in doing so I have another question for you...with that first meal being so early, should I possibly omit using the PUMP supplement, or change the time it is taken? On the "Daily Dose" section for PUMP, its says "Do not consume any whole foods or protein shakes between your daily dose of Animal Pump and your training session.", so I was wondering how that should be adjusted to fit an early morning routine, or if it should be omitted.

Would a post creatine supp work as a substitute for this, at least partially to cover the daily creatine dosage?

Make it 3 ?s

since I will probably be doing the Lone Wolf program...would you suggest 2 PAKs a day, or just 1? Will help for planning what to purchase, as I currently just use a basic OTC Multi-Vit.

and lastly, would you suggest dropping the casein protein at night, since I will be doing a more whole foods approach to the protein?

Thanks again, feel like I am monopolizing your time, and really appreciate all the advice. Trying to work out a reasonable budget for this and to make sure I get all the support I need when its time to "Get to work", but I know it will be worth it.

Harvey

[qstick99]

What's up RaginMuscle! This looks like an intense program! A buddy and myself are thinking of running it after we finish current routines, great timing on supps as I've got some Flex with Pak and Rage on its way :) I have not used Rage before, you suggest taking on an empty stomach or if taking after having a small meal, how much time would you give? Our sessions will probably be starting about 4:15a so its hard to get up, eat and crash back out you know. Looking forward to this, hopefully my buddy will be down as well!

[abuseme]

appreciate the reply, another question. I've been doing HRT for the past 2 weeks and gained ~2lbs. The workouts are amazing, but it seems like I'm not being able to last throughout the workout doing 8+4 with mediocre weight, such as 185 bench, etc. Should I lower the weight or start doing 6+4? Sometimes my muscles just give out while doing the 2nd or 3rd hell rep. It really works! lol

Another question, I'm a big fan of squats and deadlifts, do you think I can throw them in or should I stay away from those during these 3 months of HRT?

Thanks again for your time boss

bump

[ragingmuscle]

Been doing my homework on supps, and reading the recommended directions for each...in doing so I have another question for you...with that first meal being so early, should I possibly omit using the PUMP supplement, or change the time it is taken? On the "Daily Dose" section for PUMP, its says "Do not consume any whole foods or protein shakes between your daily dose of Animal Pump and your training session.", so I was wondering how that should be adjusted to fit an early morning routine, or if it should be omitted.

Would a post creatine supp work as a substitute for this, at least partially to cover the daily creatine dosage?

Make it 3 ?s

since I will probably be doing the Lone Wolf program...would you suggest 2 PAKs a day, or just 1? Will help for planning what to purchase, as I currently just use a basic OTC Multi-Vit.

and lastly, would you suggest dropping the casein protein at night, since I will be doing a more whole foods approach to the protein?

Thanks again, feel like I am monopolizing your time, and really appreciate all the advice. Trying to work out a reasonable budget for this and to make sure I get all the support I need when its time to "Get to work", but I know it will be worth it.

Harvey

Hey Harvey. For you, I would take that Pump the minute you wake up and wait 15 minutes if possible to give it a head start getting into your system ahead of that first meal. That will solve the creatine for you as well. You only need one Pak a day unless you're training for a contest at which time it's best to take two. That gives the immune system the support it needs. Ya, I'm a whole foods guy so I encourage people to have a light protein meal before bed such as egg whites, white fish or chicken breast. But, if you are in a pinch, you grab that Casein or any other protein powder and throw it down because it's better to get that in and prep the body for a long fasting period.


What's up RaginMuscle! This looks like an intense program! A buddy and myself are thinking of running it after we finish current routines, great timing on supps as I've got some Flex with Pak and Rage on its way :) I have not used Rage before, you suggest taking on an empty stomach or if taking after having a small meal, how much time would you give? Our sessions will probably be starting about 4:15a so its hard to get up, eat and crash back out you know. Looking forward to this, hopefully my buddy will be down as well!

That's a hell of a deal they have going on Pak and Rage 44 Paks! I would take that Rage the minute you wake up. Have it sitting on your night stand ready to take with your water the second you wake up. Then try and give it about 15 minutes before throwing down that first meal and hittin the gym. Keep me posted along the way my brother!


appreciate the reply, another question. I've been doing HRT for the past 2 weeks and gained ~2lbs. The workouts are amazing, but it seems like I'm not being able to last throughout the workout doing 8+4 with mediocre weight, such as 185 bench, etc. Should I lower the weight or start doing 6+4? Sometimes my muscles just give out while doing the 2nd or 3rd hell rep. It really works! lol

Another question, I'm a big fan of squats and deadlifts, do you think I can throw them in or should I stay away from those during these 3 months of HRT?

Thanks again for your time boss


bump

Sorry brother. I remember reading this and answering it in my mind lol. Ok, so now lets get it in print :) You HAVE to lower the weight. The strength gains will come...trust me, but you have to humble yourself and maybe even drop that bench down to 135 lbs and nail that form, THEN start bumping up the weight. Did you sign up for my free weekly emails to coach you along with some words of encouragement? If not, go sign up on the main page, you'll enjoy them.

I'm all for squats and deadlifts. With HRT they are easier and sometimes safer on machines such as a Smith Machine. I have a Hellcentrics and SOLO HRT deadlift demonstration in the HRT video thread if you want to take a look. BB squats on the other hand are a different story. Solo HRT BB squats are fine, but be sure to set the safety bars in case you crash and burn. Hellcentrics BB squats are darn near impossible due to balancing the weight while applying the Hellcentrics. A Hack Squat or Smith Machine is a better alternative.

[thorfinnr]

Hey Harvey. For you, I would take that Pump the minute you wake up and wait 15 minutes if possible to give it a head start getting into your system ahead of that first meal. That will solve the creatine for you as well. You only need one Pak a day unless you're training for a contest at which time it's best to take two. That gives the immune system the support it needs. Ya, I'm a whole foods guy so I encourage people to have a light protein meal before bed such as egg whites, white fish or chicken breast. But, if you are in a pinch, you grab that Casein or any other protein powder and throw it down because it's better to get that in and prep the body for a long fasting period.



That's a hell of a deal they have going on Pak and Rage 44 Paks! I would take that Rage the minute you wake up. Have it sitting on your night stand ready to take with your water the second you wake up. Then try and give it about 15 minutes before throwing down that first meal and hittin the gym. Keep me posted along the way my brother!

Really appreciate the straight-shot advice and the help putting this together.

OK, with the above 2 responses in mind, I have yet another clarification question...big surprise right? :)

I was going to use both the Rage and Pump. Both indicate to be taken pre-workout. Would you recommend knocking both down at first eye-open prior to first meal and early morning workout, or would you stagger them in some way, or would you recommend including one and omitting the other? I know that is a lot of supps hitting the gut right off the bat in the morning, and don't want to do anything to throw off how they work in my system, and with each other.

Definitely going to try to get in on the PAK and RAGE deal, too good to pass up.

Definitely going above and beyond by letting me clarify so many details...awesome support, man!

Harvey

[qstick99]

[QUOTE=ragingmuscle;966205523]That's a hell of a deal they have going on Pak and Rage 44 Paks! I would take that Rage the minute you wake up. Have it sitting on your night stand ready to take with your water the second you wake up. Then try and give it about 15 minutes before throwing down that first meal and hittin the gym. Keep me posted along the way my brother!=QUOTE]

It is a very solid deal, Have about 4 weeks left on my current routine then will be looking into this! Tried the Apple rage today, very nice, may try Melon tomorrow morning then let them rest till I get ready to open up the Pak and Flex and hit this HRT!

[jhampukdia]

Thanks Tom ,
Im Trying My Best to do As You Have Been Showing in the Videos ,
I Always see the Videos For motivation,
Couple of Questions for you

CAN HRT BE DONE ON CONCENTRATION CURLS AND IF YES HOW ????

Tom Which Bodybuilders have trained on HRT With You ?
And Do u Think Phil Should Have Won Again ?

Why didn't Branch Warren Win ????

Thanks
Sannjay

[ragingmuscle]

Really appreciate the straight-shot advice and the help putting this together.

OK, with the above 2 responses in mind, I have yet another clarification question...big surprise right? :)

I was going to use both the Rage and Pump. Both indicate to be taken pre-workout. Would you recommend knocking both down at first eye-open prior to first meal and early morning workout, or would you stagger them in some way, or would you recommend including one and omitting the other? I know that is a lot of supps hitting the gut right off the bat in the morning, and don't want to do anything to throw off how they work in my system, and with each other.

Definitely going to try to get in on the PAK and RAGE deal, too good to pass up.

Definitely going above and beyond by letting me clarify so many details...awesome support, man!

Harvey

Alright brother, then I would suggest removing the red pill from the Pump since you are taking them together. The red pill in the Pump pack has the stims and this way you won't get over-stimmed.


[QUOTE=ragingmuscle;966205523]That's a hell of a deal they have going on Pak and Rage 44 Paks! I would take that Rage the minute you wake up. Have it sitting on your night stand ready to take with your water the second you wake up. Then try and give it about 15 minutes before throwing down that first meal and hittin the gym. Keep me posted along the way my brother!=QUOTE]

It is a very solid deal, Have about 4 weeks left on my current routine then will be looking into this! Tried the Apple rage today, very nice, may try Melon tomorrow morning then let them rest till I get ready to open up the Pak and Flex and hit this HRT!

That Slaughtermelon rocks!


Thanks Tom ,
Im Trying My Best to do As You Have Been Showing in the Videos ,
I Always see the Videos For motivation,
Couple of Questions for you

CAN HRT BE DONE ON CONCENTRATION CURLS AND IF YES HOW ????

Tom Which Bodybuilders have trained on HRT With You ?
And Do u Think Phil Should Have Won Again ?

Why didn't Branch Warren Win ????

Thanks
Sannjay

You do those concentration curls just like any other exercise. If you're doing Solo, then just 8 regular reps followed by 6 slow negatives. You can even apply Hellcentrics to yourself on concentration curls. I've trained with a large variety of bodybuilders mostly here in the US. It certainly looked like Phil deserved to win and I'm a huge Branch fan. When it gets to that level of bodybuilding, they all look great to me.

[cmanbrahemus]

Cant believe I didnt find this program until yesterday. Started it with my workout group today, they were as blown away as I was by the intensity it introduces into the workout. This thing rocks, thanks for being an innovator! Cant wait to feel how sore my chest and triceps are in the morning :-D

[jhampukdia]

Hi Tom ,
Please Correct Me if Im Wrong ,
6 Neg Reps Would Mean Like Partial Rep then up again Then Lower it Slowly ????
Or just 6 Slow reps ????
I Wont Lie to You Sir ,It took Me Really some time to Understand HRT correctly , I Must Have done it incorrectly for almost 2 Weeks ,
Fighting Neg Reps in The Beginning was really Difficult , But I Keep Watching Your Videos And Have Heard YOU Telling Mike Too , That He Was Coming Down On Neg Reps Too Fast ,
I realised im Making The Same Mistake .But I Have Rectified It Now And Just to do it correctly , I have Started All Over Again ,
Im in the 2nd Week of Training ...

It Must Be A Great Feeling To Be Trained By You Personally ,

Tom , Any Chance Of You Visiting India (Mumbai ) ?????
Thanks
Sannjay

[ragingmuscle]

Cant believe I didnt find this program until yesterday. Started it with my workout group today, they were as blown away as I was by the intensity it introduces into the workout. This thing rocks, thanks for being an innovator! Cant wait to feel how sore my chest and triceps are in the morning :-D

Awesome. Keep us posted brother.


Hi Tom ,
Please Correct Me if Im Wrong ,
6 Neg Reps Would Mean Like Partial Rep then up again Then Lower it Slowly ????
Or just 6 Slow reps ????
I Wont Lie to You Sir ,It took Me Really some time to Understand HRT correctly , I Must Have done it incorrectly for almost 2 Weeks ,
Fighting Neg Reps in The Beginning was really Difficult , But I Keep Watching Your Videos And Have Heard YOU Telling Mike Too , That He Was Coming Down On Neg Reps Too Fast ,
I realised im Making The Same Mistake .But I Have Rectified It Now And Just to do it correctly , I have Started All Over Again ,
Im in the 2nd Week of Training ...

It Must Be A Great Feeling To Be Trained By You Personally ,

Tom , Any Chance Of You Visiting India (Mumbai ) ?????
Thanks
Sannjay

I've been asked several times to stop out that way, but haven't been able to coordinate that quite yet. Maybe someday brother. If you are training by yourself, it is just 6 slow negatives with no partial rep. If you are training with a partner and you're doing Hellcentrics, then there are only 4 Hellcentrics that follow the initial 8 regular reps. Only Hellcentrics have a partial rep followed by a full slow negative.

[jhampukdia]

Hi Tom,
How You Doing ???
It will be an Honour for us Indians To Have a Training Guru like you visiting our Country ,
I did the concentration curls alone the way you said it should be done,
Im Still sore in the arm , did it on Sat ,its Mon today Im still feeling Sore LOL .

Tom is it ok to do the Ab Workout given by you on the floor ????
Will we get the Same Intensity as we get it on the Bench ?

I Wanted to ask 1 more thing about the clothing ?
There is a RED, BLACK ANIMAL PRINT T SHIRT,
IS THERE NO WHITE T SHIRT ?
It would have been great to wear it on Jeans outside too rather than the Gym Too .

Thankyou for answering to all our questions so Patiently
Regds
Sannjay

[fitwithrandy]

do you recommend any cardio during this training? And I have been an avid lifter for quite a while now and have trouble gaining the weight, do you know where I can get some good meal plans?

[BB2K]

do you recommend any cardio during this training? And I have been an avid lifter for quite a while now and have trouble gaining the weight, do you know where I can get some good meal plans?

Cardio is part of this program. Tom determines how much you need based on where youre at and where you wanna go with it. The HRT meal plan is amazing, simple and effective. I used the HRT program to prep for my 1st show back in march. I placed 2nd in the light heavies and became nationally qualified. So this program does work!

[ragingmuscle]

Hi Tom,
How You Doing ???
It will be an Honour for us Indians To Have a Training Guru like you visiting our Country ,
I did the concentration curls alone the way you said it should be done,
Im Still sore in the arm , did it on Sat ,its Mon today Im still feeling Sore LOL .

Tom is it ok to do the Ab Workout given by you on the floor ????
Will we get the Same Intensity as we get it on the Bench ?

I Wanted to ask 1 more thing about the clothing ?
There is a RED, BLACK ANIMAL PRINT T SHIRT,
IS THERE NO WHITE T SHIRT ?
It would have been great to wear it on Jeans outside too rather than the Gym Too .

Thankyou for answering to all our questions so Patiently
Regds
Sannjay

You can do that ab routine on the floor no problem. I use a bench to allow my legs to go below parallel with the floor but that is my personal preference. No white shirts right now, but we do sometimes have a limited edition T in white, but not at this time. You can however earn a white HRT shirt by logging a 12 week journey here in the HRT forum.


do you recommend any cardio during this training? And I have been an avid lifter for quite a while now and have trouble gaining the weight, do you know where I can get some good meal plans?


Cardio is part of this program. Tom determines how much you need based on where youre at and where you wanna go with it. The HRT meal plan is amazing, simple and effective. I used the HRT program to prep for my 1st show back in march. I placed 2nd in the light heavies and became nationally qualified. So this program does work!

Matt is an accomplished HRT expert who knows what he's talking about. If you need something more specific Randy and you plan on keeping a log of your training here in the HRT forum, I can help you out.

[thorfinnr]

Hey Tom,

Solo program is sweet. I'm using it to get used to the style of exercises before hitting full HRT starting in Jan. with a partner. :) Thanks for putting that together and getting it out here for all of us!

I just ordered the Animal Pak, as I finished off my previous multi-vitamin supp, and figured I would go ahead and get started at least with the Base of the stack. Again, my workout starts early 5:30-6:00 am. Should I go ahead and throw down the Pak right when I wake up, or just after grabbing the small meal prior to workout? It says to take 30 mins after meal and before workout, and was wondering if you thought this would work out ok, or should I do the Pak post workout just because I hit the gym so early and the meal and workout are so close together?

Thanks again for all the guidance...I'm fighting through hell for a shirt starting in Jan. brother...:)

[ragingmuscle]

Hey Tom,

Solo program is sweet. I'm using it to get used to the style of exercises before hitting full HRT starting in Jan. with a partner. :) Thanks for putting that together and getting it out here for all of us!

I just ordered the Animal Pak, as I finished off my previous multi-vitamin supp, and figured I would go ahead and get started at least with the Base of the stack. Again, my workout starts early 5:30-6:00 am. Should I go ahead and throw down the Pak right when I wake up, or just after grabbing the small meal prior to workout? It says to take 30 mins after meal and before workout, and was wondering if you thought this would work out ok, or should I do the Pak post workout just because I hit the gym so early and the meal and workout are so close together?

Thanks again for all the guidance...I'm fighting through hell for a shirt starting in Jan. brother...:)

Nice brother. I would take it after training with a meal since your body will be preoccupied with sending blood and nutrients to the muscles during training and not much energy towards your stomach for digestion. Keep me posted on how things go.

[BB2K]

Matt is an accomplished HRT expert who knows what he's talking about. If you need something more specific Randy and you plan on keeping a log of your training here in the HRT forum, I can help you out.

I learned from the master himself ;)

[thorfinnr]

Got another clarification question for Tom or Matt...

We had talked about, since I am in the gym early, using something like Atomic 7 as an intra-workout supp...would it still be wise to use the Nitro post workout about 30 mins before my next meal, or would that be kind of overkill on the EAAs and BCAAs?

And hey Matt(BB2K), its good to see you on here...I'm 42, also 5'10, and right at 260lbs...so you're going on the inspiration list man...I don't think I'll ever get down to 214, but if I could get back down to about 230 by just using up the fat my body stores, I'll be thrilled. I have more of a power-lifter build...I figure I'll burn some of that extra off with this. Thanks for being here.

[BB2K]

Got another clarification question for Tom or Matt...

We had talked about, since I am in the gym early, using something like Atomic 7 as an intra-workout supp...would it still be wise to use the Nitro post workout about 30 mins before my next meal, or would that be kind of overkill on the EAAs and BCAAs?

I dont see the harm at all. I have never read or heard of anyone ODing on BCAAs. lol This is from the BB.com store

"Recent published studies suggest that to stimulate protein synthesis and spark anabolism, only essential amino acids (EAA) are necessary. Non-essential amino acids (NEAA) aren’t (protein powders have both EAA and NEAA). You don’t need a lot either. EAA are so efficient, researchers have surmised that only 6 grams, orally-delivered, are necessary (this is the precise amount in each pack of Animal Nitro).* However, it’s not just a matter of throwing in 6 grams of EAA. For example, you can’t put them into tablets. Tablets, with all the fillers and coatings, prevent the EAA from being utilized by the body efficiently. That’s why Animal Nitro comes only in quick-dissolving capsules"

So, IMO, i'd use both but you dont "have" to. You should get all you need from Atomic 7 really. Tom may have more insight on that than me.


And hey Matt(BB2K), its good to see you on here...I'm 42, also 5'10, and right at 260lbs...so you're going on the inspiration list man...I don't think I'll ever get down to 214, but if I could get back down to about 230 by just using up the fat my body stores, I'll be thrilled. I have more of a power-lifter build...I figure I'll burn some of that extra off with this. Thanks for being here.

Thank you very much! I know what its like to be 240lbs and out of shape. It took me approx 5 years to get where i am today. I honestly could have done a much better job but I never took it to seriously until this year. Tom helped me get in the best shape of my life and i stepped on stage and took 2nd in my irst bodybuilding show. So, i know for a fact it can be done by anyone that sets their minds to it. Just "Shut up and TRAIN!" :)

[ScottRoland]

Just started this insane program yesterday and it is awesome. Incredible burn! I'm a recent cancer survivor so I was forced out of the gym for 3 months to recover from surgery so I'm starting as a skinny-fat.
Took progress pictures (gag) and measurements (laugh) from day one and have started recording my meals and tracking macros on FitClick.
The thing I had to keep reminding myself is something I saw Rage say in a video.... "Check your ego at the door".
With this type of training... you just can't go heavy....you'll never get the reps in. So yesterday was pretty much a failure as far as completing Day 1 properly...but keeping a log of my weights will help me dial in the amounts I need for each routine.

Can I get a link to where you sign up for the weekly emails?

Thanks for taking the time to do this.

[ragingmuscle]

Just started this insane program yesterday and it is awesome. Incredible burn! I'm a recent cancer survivor so I was forced out of the gym for 3 months to recover from surgery so I'm starting as a skinny-fat.
Took progress pictures (gag) and measurements (laugh) from day one and have started recording my meals and tracking macros on FitClick.
The thing I had to keep reminding myself is something I saw Rage say in a video.... "Check your ego at the door".
With this type of training... you just can't go heavy....you'll never get the reps in. So yesterday was pretty much a failure as far as completing Day 1 properly...but keeping a log of my weights will help me dial in the amounts I need for each routine.

Can I get a link to where you sign up for the weekly emails?

Thanks for taking the time to do this.

This is incredible to hear. You're a fighter and inspiration on many levels brother. Here's a link to where you can sign up for my emails. The sign up form is towards the bottom of the page. I think you'll find them rather entertaining http://www.bodybuilding.com/fun/hrt-animal-hellraiser-trainer-training-overview.html

[ggfusion]

Just started this insane program yesterday and it is awesome. Incredible burn! I'm a recent cancer survivor so I was forced out of the gym for 3 months to recover from surgery so I'm starting as a skinny-fat.
Took progress pictures (gag) and measurements (laugh) from day one and have started recording my meals and tracking macros on FitClick.
The thing I had to keep reminding myself is something I saw Rage say in a video.... "Check your ego at the door".
With this type of training... you just can't go heavy....you'll never get the reps in. So yesterday was pretty much a failure as far as completing Day 1 properly...but keeping a log of my weights will help me dial in the amounts I need for each routine.

Can I get a link to where you sign up for the weekly emails?

Thanks for taking the time to do this.


I am impressed man, with a attitude like yours you will do awesome on this program!

[DustyC]

Just wanted to drop in and say im givin this program a go, Tonight will start week 2. Loving the program so far, added a couple of lifts to each day and its workin great so far. I cant wait to get thru this and see some results !

[ragingmuscle]

Just wanted to drop in and say im givin this program a go, Tonight will start week 2. Loving the program so far, added a couple of lifts to each day and its workin great so far. I cant wait to get thru this and see some results !

Awesome Dusty. Keep us posted brother.

[thorfinnr]

OK...started HRT Solo on Monday. Not pushing weight yet, just going through a week to be sure I am doing things correctly to prevent injury. Going to keep on the solo through right before Christmas/New Years and take a break at that time to allow for gaps for all the craziness that is the holidays and planning on hitting full HRT with a partner starting in Jan.(That's my resolution!)

Got 2 questions for you now...

1. I go to the YMCA, and my local has a great facility. The only thing they lack is a way to do the reverse hack squats. I cannot do the bar behind the back version due to a shoulder separation, and the position is painful. For today, I just substituted regular squats and did 8+6. When I do go into it with a partner, in the overview its stressed that squats is just a difficult exercise to do with the hellcentrics just due to the mechanics and injury risk of getting off-balance. I was wondering if you had any suggestions for an alternate exercise for the reverse hack squat?

2. I want to track all this on here to get my cooly t-shirt once i have fought through hell and come out on the other side. I'd like to start now to add in all the pre-work and research and clarification I have already pestered Tom to death with...for the benefit of anyone who wants to try this out. :) Do you just ask people to track in this forum, or is there some place or something special you ask us to do to get the T-Shirt?

Thanks for all the guidance!

Like Rage says, "Let's get to work!"

Harvey

[ragingmuscle]

OK...started HRT Solo on Monday. Not pushing weight yet, just going through a week to be sure I am doing things correctly to prevent injury. Going to keep on the solo through right before Christmas/New Years and take a break at that time to allow for gaps for all the craziness that is the holidays and planning on hitting full HRT with a partner starting in Jan.(That's my resolution!)

Got 2 questions for you now...

1. I go to the YMCA, and my local has a great facility. The only thing they lack is a way to do the reverse hack squats. I cannot do the bar behind the back version due to a shoulder separation, and the position is painful. For today, I just substituted regular squats and did 8+6. When I do go into it with a partner, in the overview its stressed that squats is just a difficult exercise to do with the hellcentrics just due to the mechanics and injury risk of getting off-balance. I was wondering if you had any suggestions for an alternate exercise for the reverse hack squat?

2. I want to track all this on here to get my cooly t-shirt once i have fought through hell and come out on the other side. I'd like to start now to add in all the pre-work and research and clarification I have already pestered Tom to death with...for the benefit of anyone who wants to try this out. :) Do you just ask people to track in this forum, or is there some place or something special you ask us to do to get the T-Shirt?

Thanks for all the guidance!

Like Rage says, "Let's get to work!"

Harvey

Never a bother my brother. You can just start your own thread in this HRT forum and send me the link after you log 12 weeks worth of torture. We didn't have a smith machine for the video shoot so we resorted to the reverse hack squat for a ham glute tie in lift. You can sub that with SLDLs. I like doing them on a smith machine personally.

[qstick99]

What's up Raginmuscle, been getting at you on this and really checking it out, going to get the solo rolling but had a couple questions wanted to bounce off you. Just finished up Stoppani's 12 week program, short cut to size, should I take a week off of weights before hitting this week one or just roll along? Feel good, been taking my Pak and Flex, logging Beast Creature right now and alternating between a few pre's, one being your guys' rage! I notice some cats posting their logs here for a shirt? I'll read up and find out but sounds like a cool deal, will get you a link to my HRT for sure, thanks for the A's to my Q's brother!

[ragingmuscle]

What's up Raginmuscle, been getting at you on this and really checking it out, going to get the solo rolling but had a couple questions wanted to bounce off you. Just finished up Stoppani's 12 week program, short cut to size, should I take a week off of weights before hitting this week one or just roll along? Feel good, been taking my Pak and Flex, logging Beast Creature right now and alternating between a few pre's, one being your guys' rage! I notice some cats posting their logs here for a shirt? I'll read up and find out but sounds like a cool deal, will get you a link to my HRT for sure, thanks for the A's to my Q's brother!

Right on Q. If that cut you were on was super intense, then a week off might be helpful. If you were mostly just getting in better shape or cutting a little fat over those 12 weeks then you should be fine getting straight into it. You read that right, you keep a good log of a 12 week journey of HRT and I'll hook you up with a HRT shirt.

[qstick99]

Right on Q. If that cut you were on was super intense, then a week off might be helpful. If you were mostly just getting in better shape or cutting a little fat over those 12 weeks then you should be fine getting straight into it. You read that right, you keep a good log of a 12 week journey of HRT and I'll hook you up with a HRT shirt.

Sounds good! Will be firing away on this in the next day or two

[qstick99]

Right on Q. If that cut you were on was super intense, then a week off might be helpful. If you were mostly just getting in better shape or cutting a little fat over those 12 weeks then you should be fine getting straight into it. You read that right, you keep a good log of a 12 week journey of HRT and I'll hook you up with a HRT shirt.

http://forum.bodybuilding.com/showthread.php?t=149658853&p=979480553#post979480553

[ragingmuscle]

http://forum.bodybuilding.com/showthread.php?t=149658853&p=979480553#post979480553

Got it brother. Lets rock.

[thorfinnr]

Barbell Curls and Reverse Curls.

Straight Bar vs. Curl Bar.

Can either one be used? Prefer one over the other for muscle targeting?

Keeping this one simple. :)

Thanks as always!

[ggfusion]

Barbell Curls and Reverse Curls.

Straight Bar vs. Curl Bar.

Can either one be used? Prefer one over the other for muscle targeting?

Keeping this one simple. :)

Thanks as always!

Yes either one is fine, I actually prefer a curl bar but do what is most comfortable for you. Keep rocking it brother!

As far as targeting the muscle in different ways, no one says you can't change it up once in a while. I did a few weeks of concentration curls before reverse dumbbell, or you could do preachers. The beauty of HRT is you can exchange movements and still use the same method.

Garrick

[qstick99]

Just getting ready to cap off week two of solo HRT and have a few questions, the warm up sets, are they performed with the hellcentrics movements as well? Week one and half way through week two I basically completed two warm up sets and two working sets at 8+6 and felt great, burnt really good but wondered if the two warm up sets are supposed to be just regular motions with out the 6 five counts? Today on chest and tri's I comleted about two warm up sets of regular movements then two lighter 8+6's and two working 8+6's, I like the 4 8+6's, really swells everything up nicely and feels like i'm really destroying the muscles

[ggfusion]

Just getting ready to cap off week two of solo HRT and have a few questions, the warm up sets, are they performed with the hellcentrics movements as well? Week one and half way through week two I basically completed two warm up sets and two working sets at 8+6 and felt great, burnt really good but wondered if the two warm up sets are supposed to be just regular motions with out the 6 five counts? Today on chest and tri's I comleted about two warm up sets of regular movements then two lighter 8+6's and two working 8+6's, I like the 4 8+6's, really swells everything up nicely and feels like i'm really destroying the muscles

Regular warm up is fine. Keep killing it man!

[qstick99]

Regular warm up is fine. Keep killing it man!

Thank you, so technically it is only the two 8+6 sets then, I'm enjoying my 4!

[thorfinnr]

Thank you, so technically it is only the two 8+6 sets then, I'm enjoying my 4!

Right...depending on which exercise and how far into the workout you are...as an example here's my flat bench sets...95 lbs. 1x 10, 135 lbs. 1x 10, 185 lbs 2x 8+6...so 2 lighter warm ups, then 2 working sets. On chest day, I usually hit 2 warm-ups on decline(first exercise), 2 on flat, and only 1 on incline just to lock my focus on the movement for incline.

Keep puttin' in the work!

[jhampukdia]

Hi Tom,
Had gone for a Vacation with the family , when i Returned saw you had put up a solo HRT program ,
its wonderful , Thankyou very much for it , i wont have to depend now on someone else for the workouts ,
everyday it would become a bother if the spotter was busy or didnt turn up , then search another one to do my own workouts .

i just want to ask you one more thing , since i have already completed 4 weeks , and then had to leave the program in between and leave for a vacation ,
with this new program should i go back to week 1 ? ?


Thanks
Sannjay .

[jhampukdia]

Amazing Brother Scott
, its just amazing , you have a fan right here in India ,
keep going ,
When the going gets Tough ......

[ragingmuscle]

Hi Tom,
Had gone for a Vacation with the family , when i Returned saw you had put up a solo HRT program ,
its wonderful , Thankyou very much for it , i wont have to depend now on someone else for the workouts ,
everyday it would become a bother if the spotter was busy or didnt turn up , then search another one to do my own workouts .

i just want to ask you one more thing , since i have already completed 4 weeks , and then had to leave the program in between and leave for a vacation ,
with this new program should i go back to week 1 ? ?


Thanks
Sannjay .

Yep that sounds like a good plan to just start at week 1 again. I have had some athletes go as long as 18 months on HRT before switching to something else. When you continue to grow, why change right.

[Munkipo]

I have 2 questions for the HRT solo program:
1. For benching, would using dumbbells give me similar results? I don't have a spotter and have had a bad experience once while benching alone
2. How do I go about increasing the weight throughout the 12 weeks such as increasing weight every week or every other week? My weakness in the gym is simply lifting the weights that I know I can already lift which halts my progress.

Edit: I also I have some knee problems so is there something I can replace the leg extensions with? Leg extensions put alot of pressure on my knees and I was advised not to do them.

[ggfusion]

I have 2 questions for the HRT solo program:
1. For benching, would using dumbbells give me similar results? I don't have a spotter and have had a bad experience once while benching alone
2. How do I go about increasing the weight throughout the 12 weeks such as increasing weight every week or every other week? My weakness in the gym is simply lifting the weights that I know I can already lift which halts my progress.

Edit: I also I have some knee problems so is there something I can replace the leg extensions with? Leg extensions put alot of pressure on my knees and I was advised not to do them.


1.Dumbbells are fine you should be able to get the same results, in fact your stabalizer muscles will get more of a workout.

2. You just increase the weight by trial and error if for example 50 8 + 6 is easy take it up to 55 8 + 6 worse think that happens is maybe you have to go back to 50 if you cant finish but at least you challenged yourself. If you want your muscles to grow you have to tear them and have them reapir themselves if the weight isnt enough you are not properly tearing down the muscle your basically wasting your time. In this program form and timing are increadibly important but so is using the proper amount of weight. Trial and error brother! You got this now kill it!

Can you do leg press? Hack squat? Machine Squat? if so your good brother just do what you can to engage those quads and hams the exercise is not as important as the method and the breaking down of the muscle.

[ragingmuscle]

I have 2 questions for the HRT solo program:
1. For benching, would using dumbbells give me similar results? I don't have a spotter and have had a bad experience once while benching alone
2. How do I go about increasing the weight throughout the 12 weeks such as increasing weight every week or every other week? My weakness in the gym is simply lifting the weights that I know I can already lift which halts my progress.

Edit: I also I have some knee problems so is there something I can replace the leg extensions with? Leg extensions put alot of pressure on my knees and I was advised not to do them.


1.Dumbbells are fine you should be able to get the same results, in fact your stabalizer muscles will get more of a workout.

2. You just increase the weight by trial and error if for example 50 8 + 6 is easy take it up to 55 8 + 6 worse think that happens is maybe you have to go back to 50 if you cant finish but at least you challenged yourself. If you want your muscles to grow you have to tear them and have them reapir themselves if the weight isnt enough you are not properly tearing down the muscle your basically wasting your time. In this program form and timing are increadibly important but so is using the proper amount of weight. Trial and error brother! You got this now kill it!

Can you do leg press? Hack squat? Machine Squat? if so your good brother just do what you can to engage those quads and hams the exercise is not as important as the method and the breaking down of the muscle.

What he said :) Garrick knows his ****. Best of luck to you brother. Keep us posted on your progress.

[ggfusion]

What he said :) Garrick knows his ****. Best of luck to you brother. Keep us posted on your progress.

I had a kick arse teacher!

[Chalky50]

Rage,

Thanks for letting us know this is an advanced program and why. Once I'm over this fricking knee injury and have a couple years solid weight training under my belt, I hope to be ready to go to Hell. I'm sure it will still be available. Hell is always ready for one more member who's worthy.

[GOLDENi]

I have been looking for a training program to follow, since I've really just been going to the gym & using a set of exercises each time, no real exact training regimine like this one.

But I have a question: I saw in the FAQ that you CAN do this while cutting & getting shredded (which is my goal atm, gain mass after I am done cutting of course). The thing is, I am on the ketogenic diet (High fat 65%/moderate protein (1lb LBM) 35%/very low carb 5%), & I have been seeing GREAT results from it, lost about 2% Body Fat & 8 lbs in about a month. Would this workout work with the particular diet or should I wait until I start my bulk?

& with my starting training for Afghanistan in January & deploying in March, I will not let that affect the program. I'm dedicated, motivated, & my willpower is off the roof to get shredded. Fitting in the hour to get that Hell Raising Workout in, will alone be hell but I'll find a way!

[hollenhund]

At 39yrs old I'm going to throw my hat into the ring here. I have been lurking around here for a couple of weeks reading and absorbing. I am one of those guys that has the motivation, but lacks the knowledge so my trips to the gym have been 30-50 minutes of cardio followed by bouncing through whatever weights were open that day 5-6 days a week. I am sitting right at 300lbs right now and my goal is to drop down into the 250 range while trying to give my chest and arms some good definition. I used to be a fitness nut, but a few injuries that took a while to heal sidelined me pretty bad for a while. I am the type of guy that needs a program to guide me so I know walking in each day what I am going to do. I have no problems pushing my limits, guess that is the jarhead in me coming to the surface.

I just spent the last two days reading through HRT threads and I think this will actually push me towards what I want to accomplish and give me the direction in the gym that I need. I am going to take the weekend off from the gym and hit the ground running on Monday. I will be using the weekend to fine tune a few aspects of my diet that I have not been happy with and get my schedule worked out. I am still reading up on the nutrition aspect as I truly struggle with that. My diet is about 85% paleo based with my meat being almost solely elk, rabbit (raised by us), and the rare chicken breast, lots of fresh veggies and the occasional handful of pistachios or almonds thrown in. Plus water, lots of water. I haven't been doing any supplements, but I think I may have to do some further reading and see if they might help me with my goals.

[ggfusion]

At 39yrs old I'm going to throw my hat into the ring here. I have been lurking around here for a couple of weeks reading and absorbing. I am one of those guys that has the motivation, but lacks the knowledge so my trips to the gym have been 30-50 minutes of cardio followed by bouncing through whatever weights were open that day 5-6 days a week. I am sitting right at 300lbs right now and my goal is to drop down into the 250 range while trying to give my chest and arms some good definition. I used to be a fitness nut, but a few injuries that took a while to heal sidelined me pretty bad for a while. I am the type of guy that needs a program to guide me so I know walking in each day what I am going to do. I have no problems pushing my limits, guess that is the jarhead in me coming to the surface.

I just spent the last two days reading through HRT threads and I think this will actually push me towards what I want to accomplish and give me the direction in the gym that I need. I am going to take the weekend off from the gym and hit the ground running on Monday. I will be using the weekend to fine tune a few aspects of my diet that I have not been happy with and get my schedule worked out. I am still reading up on the nutrition aspect as I truly struggle with that. My diet is about 85% paleo based with my meat being almost solely elk, rabbit (raised by us), and the rare chicken breast, lots of fresh veggies and the occasional handful of pistachios or almonds thrown in. Plus water, lots of water. I haven't been doing any supplements, but I think I may have to do some further reading and see if they might help me with my goals.

Good luck man, just start your own thread and have at it, if you have any questions just ask one of us whom have been through it will be happy to help.

Garrick

[hollenhund]

Thanks. Your thread is one of the ones I read from start to finish and made me really start to think I could do this to get what I wanted.

[ggfusion]

Thanks. Your thread is one of the ones I read from start to finish and made me really start to think I could do this to get what I wanted.

Glad you enjoyed it man, I am here to help if needed.

Garrick

[ggfusion]

I was wondering, has anyone tried HRT while on the Keto diet?

I know in the Brochure it says he recommends High Proteins, High Carbs, Low Fats. But I wonder if it is anyway hindering to use the Keto diet.

Twards the end of our challenge we were carb cycling hardcore putting us in or damn close to Ketosis. However you need to gear it for you. Just remember though on a keto diet once you have emptied the tank your gains will suffer later in the week VS your carb loaded workouts being fantastic. I am going to have to deffer this one to Rage or anyone that knows more than I do on the subject in regaurds to using it on HRT but I would imagine from my experience on the Anabolic diet I used to do that it just wouldnt fit in very well with this schedule. Incidently I have lost more weight and gained more muscle going to a more balanced healthy diet and using HRT.

[thorfinnr]

OK...in doing SLDLs and Shrugs I am starting to get to some weight where I probably should be using one of these. I know Rage suggests straps in the vids.

I'd like to get thoughts...one better than another? Suggest different accessory based on exercise?

Going to order a set, just wondering which would be best, or if I should just dive in and get both?

Thanks

[ggfusion]

OK...in doing SLDLs and Shrugs I am starting to get to some weight where I probably should be using one of these. I know Rage suggests straps in the vids.

I'd like to get thoughts...one better than another? Suggest different accessory based on exercise?

Going to order a set, just wondering which would be best, or if I should just dive in and get both?

Thanks

I am a big fan of the sheik dowels.

[ragingmuscle]

Twards the end of our challenge we were carb cycling hardcore putting us in or damn close to Ketosis. However you need to gear it for you. Just remember though on a keto diet once you have emptied the tank your gains will suffer later in the week VS your carb loaded workouts being fantastic. I am going to have to deffer this one to Rage or anyone that knows more than I do on the subject in regaurds to using it on HRT but I would imagine from my experience on the Anabolic diet I used to do that it just wouldnt fit in very well with this schedule. Incidently I have lost more weight and gained more muscle going to a more balanced healthy diet and using HRT.

Looks like the question was removed brother, but absolutely man, any diet you're good using HRT. All in all the macros are dependent on the goal. HRT is just one part of the formula.

[ggfusion]

Looks like the question was removed brother, but absolutely man, any diet you're good using HRT. All in all the macros are dependent on the goal. HRT is just one part of the formula.

There is the Keto answer for you Goldeni GO FOR IT!

[jhampukdia]

Wishing you and your family a Merry Christmas Sir Tom ,

is it ok to workout without shoes ????
im still not getting adjusted to wearing shoes and doing the workouts
im more comfortable doing it barefeet ,
i get better grip that way
please guide
thanks
regards
Sannjay

[thorfinnr]

OK...got a supp question here.

I see on the PUMP, it says to take daily since it has the daily dose of creatine.

To make the pump stretch longer, would it be OK to take it on workout days, and use a micronized creatine powder for a 5g dose on off days?
(I have the BB.com Micronized Creatine on hand already.)

With PUMP in a 30 pack, and the rest in 44s, it could help the budget by stretching the PUMP to 11 weeks(taken 4 times a week on lifting days) instead of 4 weeks if taken every day.

Thanks for the suggestions.

[mrdead]

OK...got a supp question here.

I see on the PUMP, it says to take daily since it has the daily dose of creatine.

To make the pump stretch longer, would it be OK to take it on workout days, and use a micronized creatine powder for a 5g dose on off days?
(I have the BB.com Micronized Creatine on hand already.)

With PUMP in a 30 pack, and the rest in 44s, it could help the budget by stretching the PUMP to 11 weeks(taken 4 times a week on lifting days) instead of 4 weeks if taken every day.

Thanks for the suggestions.

That would be more than fine...

[HikingBruh]

Welcome to Hell.

You have just stumbled across the official Hell Raiser Training thread. Congrats. Depending on your perspective, this could be an unfortunate turn of events, as there is a lot of pain in your near future. However, you just might be the kind of crazy iron addict who is committed to building the most muscle you ever have in just 12 short weeks and will stop at nothing to get there. If you are that rare breed, you’ve found your new home.

Let me just tell you a little about myself….

I am the creator of Hell Raiser Training and the principle behind the program that separates it from all others--Hellcentrics. If you haven’t figured it out by now, I’m known by the Animal Nation as Rage—trainer, competitor, Animal insider. I’ve been bodybuilding for over 25 years. You can check out my Bodyspace, if you feel so compelled, for details and to get to know me a little better: I eat, sleep and breathe the lifestyle and consider it an honor to be here sharing my program with you.

If you don’t have at least a couple good solid years under your belt in the iron game then this might not be the system for you just yet... It takes experience, personal knowledge and a dedicated training partner to execute HRT properly, so be honest with yourself and don’t waste your time if you’re not ready. If you’re not following each and every step of my trainer as I have laid it out for you, don’t expect to make the gains you should... This is advanced bodybuilding and there is a method to the madness, so have some faith. For many, this can be a turning point in their training. Seize the opportunity. The time has come to man up and commit or get the **** out of this thread.

If you have a question, post it here. Make it clear. Be specific. The Animal Nation and I will read each and every question and I will present the answers via video response right here in this thread, once a week. Be prepared because I’m going to call you out in the video. Your question and my answer. Excuses bore me and aggravate me… I don’t want to hear them. But if you want to learn and are hungry for progress, I’ll do all I can to help you reach your goals.

Want to see how to perform a specific lift not shown in the video series? Ask it here. I’ll demonstrate it for you myself. Surviving the heat of this training? Tell us about it. Share your story here. I’m here for all of the Animals who are down to do whatever it takes.

My guess is that most of you will not make it all 12 weeks. Simply put, there are those who sit idly by and dream about big things and those who actually get **** done. Which one are you?

Just finished my first week of HRT. Just wanted to say thank you for this program. I am already seeing results and look forward to the next 11 weeks.

[Sprinter91]

What can you gain from doing the solo HRT? I haven't worked out for 8 months and got out of shape and can't wait to start but my question also is should I start the Solo HRT or should I begin with something more easier first?

Thanks!

[mrdead]

Just finished my first week of HRT. Just wanted to say thank you for this program. I am already seeing results and look forward to the next 11 weeks.

Niiice...!!!


What can you gain from doing the solo HRT? I haven't worked out for 8 months and got out of shape and can't wait to start but my question also is should I start the Solo HRT or should I begin with something more easier first?

Thanks!

Results vary from individual to individual... Diet, intensity level, age, genetics, and all that play into it...

[ragingmuscle]

Just finished my first week of HRT. Just wanted to say thank you for this program. I am already seeing results and look forward to the next 11 weeks.

Stick with it brother! Enjoy!


Wishing you and your family a Merry Christmas Sir Tom ,

is it ok to workout without shoes ????
im still not getting adjusted to wearing shoes and doing the workouts
im more comfortable doing it barefeet ,
i get better grip that way
please guide
thanks
regards
Sannjay

Happy New Year Sannjay! Hey your talking to a guy who wears flip flops when I train sometimes lol. I'm all for barefoot if that works best for you brother. Better be careful of falling plates and dumbbells dropping on the floor!

[thorfinnr]

Hey all...starting the diet...wanted to get some ideas...

Tom, Garrick, BB, Deadman, etc...what do you all do to liven up the meals?

Let me share one of mine, and maybe you guys will say I'm crazy...lol...I like to cook, and have been experimenting a little.

I take a serving of pre-cooked chicken breast(I've been cooking these on a grill), cut it up into small chunks, add it to the brown rice and heat it up. Stir in about 1 Tablespoon of Peanut Butter, about a teaspoon of honey, and a couple dashes of Cayenne pepper. Mix it all up and its really close to a dish I have had called "Thai Peanut Chicken", but usually served with noodles.

Also...the pre-packaged Brown Rice from the company that makes the 60 second rice(trying to avoid direct names)...not a good idea, or OK? Easy to keep this at work...but if it goes overboard on salt or something that would negatively affect the meal plan, I'll do the rice myself.

Looking forward to your input/ideas...so thanks to all in advance!

[ragingmuscle]

Hey all...starting the diet...wanted to get some ideas...

Tom, Garrick, BB, Deadman, etc...what do you all do to liven up the meals?

Let me share one of mine, and maybe you guys will say I'm crazy...lol...I like to cook, and have been experimenting a little.

I take a serving of pre-cooked chicken breast(I've been cooking these on a grill), cut it up into small chunks, add it to the brown rice and heat it up. Stir in about 1 Tablespoon of Peanut Butter, about a teaspoon of honey, and a couple dashes of Cayenne pepper. Mix it all up and its really close to a dish I have had called "Thai Peanut Chicken", but usually served with noodles.

Also...the pre-packaged Brown Rice from the company that makes the 60 second rice(trying to avoid direct names)...not a good idea, or OK? Easy to keep this at work...but if it goes overboard on salt or something that would negatively affect the meal plan, I'll do the rice myself.

Looking forward to your input/ideas...so thanks to all in advance!

That sounds really good especially if you're on a bulk. For me, bulk or cut, I do like to stick with low to mid GI foods such as oats, yams and brown rice. Gotta watch that instant brown rice as that tends to up the GI. You want carbs that will burn for a while. I prefer to use non caloric methods to liven up my meals such as dry seasonings. Salt, pepper, McCormicks or Mrs. Dash for example. I don't worry too much about the sodium unless I'm inside a week of getting up on stage. Hope this helps a little brother.

[athomas88]

hey guys, im back after a long absence! i am considering starting this...again. i miss the feeling of the massive pump and the feeling of accomplishment! its great to see this is still going strong!

[thorfinnr]

OK...ready to start the diet...need to get some numbers I should shoot for Protein, Carbs, etc.

I have seen some folks post saying that Tom or one of the other guys has worked up their numbers.

How do I go about asking for that? PM or post in a certain thread? And what info do you need?

Is it possible to get an example menu using my numbers, kinda like on the main HRT page? That way I can get an idea of what portion sizes I should be shooting for so I know what to measure for meats/rice/yams/# of eggs/etc.?

Thanks!

[thorfinnr]

That sounds really good especially if you're on a bulk. For me, bulk or cut, I do like to stick with low to mid GI foods such as oats, yams and brown rice. Gotta watch that instant brown rice as that tends to up the GI. You want carbs that will burn for a while. I prefer to use non caloric methods to liven up my meals such as dry seasonings. Salt, pepper, McCormicks or Mrs. Dash for example. I don't worry too much about the sodium unless I'm inside a week of getting up on stage. Hope this helps a little brother.

Awesome, thanks Rage!

Got any tips for re-heating brown rice I cook at home? Will be portioning it out and have containers to warm up at work...just wondering if you add a small bit of water as you reheat or any other tips/tricks for reheating?

I figure I will put my sweet potatoes in the microwave at work to bake as needed, or do you recommend baking in conventional oven? I wasn't sure if there was a real difference.

Thanks again!

[mrdead]

Awesome, thanks Rage!

Got any tips for re-heating brown rice I cook at home? Will be portioning it out and have containers to warm up at work...just wondering if you add a small bit of water as you reheat or any other tips/tricks for reheating?

I figure I will put my sweet potatoes in the microwave at work to bake as needed, or do you recommend baking in conventional oven? I wasn't sure if there was a real difference.

Thanks again!

Wal-Mart sells some Tupperware plates, that have a lid that is perfect for steaming... Something similar to this:
http://farm9.staticflickr.com/8460/7985375774_290d3916c5.jpg

[thorfinnr]

Wal-Mart sells some Tupperware plates, that have a lid that is perfect for steaming... Something similar to this:

Thanks Deadman...I'll see if I can find them to check out at my local Wally-World. :)

[mrdead]

Thanks Deadman...I'll see if I can find them to check out at my local Wally-World. :)

I picked up 3 of them... They're only like $5, but very much worth it...

[brad23]

Wal-Mart sells some Tupperware plates, that have a lid that is perfect for steaming... Something similar to this:
http://farm9.staticflickr.com/8460/7985375774_290d3916c5.jpg

Wish I would have thought of this lol.

[ragingmuscle]

hey guys, im back after a long absence! i am considering starting this...again. i miss the feeling of the massive pump and the feeling of accomplishment! its great to see this is still going strong!

Good to hear you're back after it brother. Keep us posted on your progress.


OK...ready to start the diet...need to get some numbers I should shoot for Protein, Carbs, etc.

I have seen some folks post saying that Tom or one of the other guys has worked up their numbers.

How do I go about asking for that? PM or post in a certain thread? And what info do you need?

Is it possible to get an example menu using my numbers, kinda like on the main HRT page? That way I can get an idea of what portion sizes I should be shooting for so I know what to measure for meats/rice/yams/# of eggs/etc.?

Thanks!


Awesome, thanks Rage!

Got any tips for re-heating brown rice I cook at home? Will be portioning it out and have containers to warm up at work...just wondering if you add a small bit of water as you reheat or any other tips/tricks for reheating?

I figure I will put my sweet potatoes in the microwave at work to bake as needed, or do you recommend baking in conventional oven? I wasn't sure if there was a real difference.

Thanks again!

I'm here to help brother. Looks like Dead has you hooked up on re-heating the rice. I just stab the yam about 10 times and nuke it...about 3 1/2 minutes per 1/2 pound or so for my microwave.

[SnowmanFromHell]

Hi everyone, I am an athlete looking to put on size and strength. I see that the routine defiantly puts on size, but I was wondering if there are any strength gains? Thanks for your time.

[thorfinnr]

Hi everyone, I am an athlete looking to put on size and strength. I see that the routine defiantly puts on size, but I was wondering if there are any strength gains? Thanks for your time.

Short answer...Yes! :)

You will see strength gains, just remember this is not a power routine...but more balanced...size and strength...so the gain in strength will be slower due to the balanced gain. As the muscle rebuilds, it will be stronger. The weights you use will not be as heavy as you would for brute power...like Rage says, (I'm combining several quotes here)"Leave your ego at the door. This isn't about quantity, it's about quality...and exhausting the muscles in each exercise." I have learned this first hand.

Rage, Garrick, Deadman, etc...please correct me if I am misrepresenting anything here...I'm still the new-kid-in-the-yard. :)

[brad23]

Spot on IMO.


Short answer...Yes! :)

You will see strength gains, just remember this is not a power routine...but more balanced...size and strength...so the gain in strength will be slower due to the balanced gain. As the muscle rebuilds, it will be stronger. The weights you use will not be as heavy as you would for brute power...like Rage says, (I'm combining several quotes here)"Leave your ego at the door. This isn't about quantity, it's about quality...and exhausting the muscles in each exercise." I have learned this first hand.

Rage, Garrick, Deadman, etc...please correct me if I am misrepresenting anything here...I'm still the new-kid-in-the-yard. :)

[SnowmanFromHell]

Short answer...Yes! :)

You will see strength gains, just remember this is not a power routine...but more balanced...size and strength...so the gain in strength will be slower due to the balanced gain. As the muscle rebuilds, it will be stronger. The weights you use will not be as heavy as you would for brute power...like Rage says, (I'm combining several quotes here)"Leave your ego at the door. This isn't about quantity, it's about quality...and exhausting the muscles in each exercise." I have learned this first hand.

Rage, Garrick, Deadman, etc...please correct me if I am misrepresenting anything here...I'm still the new-kid-in-the-yard. :)

Perfect thank you so much man. I have to say i've been running it for two weeks now and i'm in love. Size has been incredible since i've gotten on this compared to pretty much every other routine i've tried. Thanks again

[thorfinnr]

Perfect thank you so much man. I have to say i've been running it for two weeks now and i'm in love. Size has been incredible since i've gotten on this compared to pretty much every other routine i've tried. Thanks again

Anytime...like I said, I'm the new guy here...the rest of these guys are always ready to give advice and encouragement. And what more can you ask than Rage himself checking in regularly to give advice and guidance. Stick to it and you will be most satisfied with your progress. :)

[ragingmuscle]

Short answer...Yes! :)

You will see strength gains, just remember this is not a power routine...but more balanced...size and strength...so the gain in strength will be slower due to the balanced gain. As the muscle rebuilds, it will be stronger. The weights you use will not be as heavy as you would for brute power...like Rage says, (I'm combining several quotes here)"Leave your ego at the door. This isn't about quantity, it's about quality...and exhausting the muscles in each exercise." I have learned this first hand.

Rage, Garrick, Deadman, etc...please correct me if I am misrepresenting anything here...I'm still the new-kid-in-the-yard. :)

Well said brother.

[UncleBee]

Hi Guys!

I just started week 3 of the solo program and absolutely love it. I am amazed at the burn during the workouts and the soreness the following day that comes from such low weights and relatively small number of sets & reps. Its awesome!

I have a question about picking the right weight. For example on day 2 on the bench presses. I use a smith machine at my gym and the first time around I started with 100lbs worth of plates on the decline. That wiped me out and I was only able to do 80lbs on the flat bench. That wiped me out even more and by the time I got to the incline, I only had 60lbs of plates on the bar.

The second week, I tried to average out the weight and did 80lbs on all 3 chest exercises. Obviously, the decline bench press was much easier and then the sets got harder as I went along.

Which approach is the correct one? Chose the weight individually for each exercise even if that lowers the weight you can do for the following exercises or average out the weight?

Thanks!

[ragingmuscle]

Hi Guys!

I just started week 3 of the solo program and absolutely love it. I am amazed at the burn during the workouts and the soreness the following day that comes from such low weights and relatively small number of sets & reps. Its awesome!

I have a question about picking the right weight. For example on day 2 on the bench presses. I use a smith machine at my gym and the first time around I started with 100lbs worth of plates on the decline. That wiped me out and I was only able to do 80lbs on the flat bench. That wiped me out even more and by the time I got to the incline, I only had 60lbs of plates on the bar.

The second week, I tried to average out the weight and did 80lbs on all 3 chest exercises. Obviously, the decline bench press was much easier and then the sets got harder as I went along.

Which approach is the correct one? Chose the weight individually for each exercise even if that lowers the weight you can do for the following exercises or average out the weight?

Thanks!

Good question brother. Pace yourself by using that 80 lbs so that you can make it through the entire chest session. Then, you're body will tell you when it's time to kick it up a notch. Another alternative is to throw in some incline flyes in place of the press to change things up a bit. Keep us posted brother.

[ggfusion]

Hi Guys!

I just started week 3 of the solo program and absolutely love it. I am amazed at the burn during the workouts and the soreness the following day that comes from such low weights and relatively small number of sets & reps. Its awesome!

I have a question about picking the right weight. For example on day 2 on the bench presses. I use a smith machine at my gym and the first time around I started with 100lbs worth of plates on the decline. That wiped me out and I was only able to do 80lbs on the flat bench. That wiped me out even more and by the time I got to the incline, I only had 60lbs of plates on the bar.

The second week, I tried to average out the weight and did 80lbs on all 3 chest exercises. Obviously, the decline bench press was much easier and then the sets got harder as I went along.

Which approach is the correct one? Chose the weight individually for each exercise even if that lowers the weight you can do for the following exercises or average out the weight?

Thanks!

Either way is good, I personally change the weights but I do it backwards to what you are doing, I start with the inclines because I know it is my weakest while I am at my strongest, then standard or mid then decline. Lately for me it has been all about shaping and complete muscle fatigue so I have been doing cable crossovers low to high, mid then high to low to hit my whole chest. The weights increase by about 10 or so pounds between each and I get a damn good chest workout. Figure out where you are getting the best breakdown and go with that. Don't be afraid to experiment brother, that is one of the great things about Rage's program.

Garrick

[bigfug]

Week 10 or 11 and loving the gains, even though my diet and supplementation have been crap. (Not really crap, but havent followed that part of the program so much) My legs and back have never looked so good. I will follow the diet and supps a little better next go around. My question is, should I try one of the different programs for a bit, and then go for round 2? or just start round 2? I would like to cut for summer at some point, and will have to cut in Sept for NAGA.

[tehlith]

I am rather new to working out but in the past few months of trying different things I have consistently returned to the conclusion that more reps at lighter weights results in a better workout for me. I started with starting strength and worked on just benches/squats/deadlifts but it felt like I definitely wasn't working all of my muscles in a way that would provide maximum benefit. This all led me to look for a new program and I stumbled across HRT.

Yesterday was my first day (Tues I/Wed II/Thurs III/Fri IV this week) and it felt amazing. I could feel the progression that the workout was designed for. This was especially true after the barbell front raise leading into the bicep curls then the wrist curls.

I just have a few questions:

I am obviously a beginner and I am looking to lose weight while attempting to maintain muscle using HRT. Until I reach a weight I am comfortable with I will be eating at a deficit. Obviously this will slow/stop any strength gains which am okay with for now but I just want to know if it's okay to lose weight on HRT. After I reach what I feel is an acceptable BF% I will move to a slow and clean bulk.

Second it felt/looked like the weights I was lifting were very light. I know I am new, never lifted before in my life so I am sure I am wicked scrawny under all my fat. I was focusing on full range of motion, controlled movements throughout the lift, making sure it to take my time lifting up and down appropriately and controlled breathing. The last negatives on each set were killer (screaming in my head). That being said, I am not very sore today. Is this okay?

I was under the impression that the negatives were 6 reps of 5 second negatives, which is what I did yesterday. I watched a video today and it showed negative down to a certain point, back up and then down in 5. If I am doing solo HRT, should I be doing the down-up-down movement?

Apologies for the long post. I am very excited about this workout since it really feels like I am working every muscle group to its maximum and just want to make sure I am doing it correctly.

Matt

[mrdead]

I am rather new to working out but in the past few months of trying different things I have consistently returned to the conclusion that more reps at lighter weights results in a better workout for me. I started with starting strength and worked on just benches/squats/deadlifts but it felt like I definitely wasn't working all of my muscles in a way that would provide maximum benefit. This all led me to look for a new program and I stumbled across HRT.

Yesterday was my first day (Tues I/Wed II/Thurs III/Fri IV this week) and it felt amazing. I could feel the progression that the workout was designed for. This was especially true after the barbell front raise leading into the bicep curls then the wrist curls.

I just have a few questions:

I am obviously a beginner and I am looking to lose weight while attempting to maintain muscle using HRT. Until I reach a weight I am comfortable with I will be eating at a deficit. Obviously this will slow/stop any strength gains which am okay with for now but I just want to know if it's okay to lose weight on HRT. After I reach what I feel is an acceptable BF% I will move to a slow and clean bulk.

Second it felt/looked like the weights I was lifting were very light. I know I am new, never lifted before in my life so I am sure I am wicked scrawny under all my fat. I was focusing on full range of motion, controlled movements throughout the lift, making sure it to take my time lifting up and down appropriately and controlled breathing. The last negatives on each set were killer (screaming in my head). That being said, I am not very sore today. Is this okay?

I was under the impression that the negatives were 6 reps of 5 second negatives, which is what I did yesterday. I watched a video today and it showed negative down to a certain point, back up and then down in 5. If I am doing solo HRT, should I be doing the down-up-down movement?

Apologies for the long post. I am very excited about this workout since it really feels like I am working every muscle group to its maximum and just want to make sure I am doing it correctly.

Matt

I use HRT when I am in Contest Prep... So, yes, it can be used while losing "fat"... 2nd HRT is definitely a check your ego at the door program... You will be using lighter weights than normal... But, in the long run, you will build both size and strength... Do not be discouraged by the weights used on this program... It's 100% normal, if you are doing it properly......

[Christine1225]

I am rather new to working out but in the past few months of trying different things I have consistently returned to the conclusion that more reps at lighter weights results in a better workout for me. I started with starting strength and worked on just benches/squats/deadlifts but it felt like I definitely wasn't working all of my muscles in a way that would provide maximum benefit. This all led me to look for a new program and I stumbled across HRT.

Yesterday was my first day (Tues I/Wed II/Thurs III/Fri IV this week) and it felt amazing. I could feel the progression that the workout was designed for. This was especially true after the barbell front raise leading into the bicep curls then the wrist curls.

I just have a few questions:

I am obviously a beginner and I am looking to lose weight while attempting to maintain muscle using HRT. Until I reach a weight I am comfortable with I will be eating at a deficit. Obviously this will slow/stop any strength gains which am okay with for now but I just want to know if it's okay to lose weight on HRT. After I reach what I feel is an acceptable BF% I will move to a slow and clean bulk.

Second it felt/looked like the weights I was lifting were very light. I know I am new, never lifted before in my life so I am sure I am wicked scrawny under all my fat. I was focusing on full range of motion, controlled movements throughout the lift, making sure it to take my time lifting up and down appropriately and controlled breathing. The last negatives on each set were killer (screaming in my head). That being said, I am not very sore today. Is this okay?

I was under the impression that the negatives were 6 reps of 5 second negatives, which is what I did yesterday. I watched a video today and it showed negative down to a certain point, back up and then down in 5. If I am doing solo HRT, should I be doing the down-up-down movement?

Apologies for the long post. I am very excited about this workout since it really feels like I am working every muscle group to its maximum and just want to make sure I am doing it correctly.

Matt

To answer your last question, You are NOT suppose to do the down-up-down movement. That is only if you are doing the HRT program with a partner. You will just be doing a 5 second negative. And YES you can lose fat on this program while building muscle. We are all here to help! So don't be scared to ask!

[thorfinnr]

Second it felt/looked like the weights I was lifting were very light. I know I am new, never lifted before in my life so I am sure I am wicked scrawny under all my fat. I was focusing on full range of motion, controlled movements throughout the lift, making sure it to take my time lifting up and down appropriately and controlled breathing. The last negatives on each set were killer (screaming in my head). That being said, I am not very sore today. Is this okay?

This is absolutely fine! Make sure you control the movements well. Avoiding injury is the best way to maintain steady training. I started this with weights i KNEW I could manage, and slowly added each time to increase the workload, but still focused on maintaining good form...you will find the balance. :)


I was under the impression that the negatives were 6 reps of 5 second negatives, which is what I did yesterday. I watched a video today and it showed negative down to a certain point, back up and then down in 5. If I am doing solo HRT, should I be doing the down-up-down movement?

Christine is right...5-count negative, for 6 reps. HRT Solo is 8 reg reps + 6 5-count negative reps, 2 sets for each exercise.

Here's the link to the HRT Solo overview just in case you need it. http://www.bodybuilding.com/fun/hellraiser-solo.html

Lots of good support here, keep it up, lift smart, and you will get results! Never quit!

[tehlith]

Thanks for the answers all.

Completed workout II yesterday, workout III today and let me just say I love the program so far. My arms were a little more sore today than yesterday (DOMS I assume) and after workout III my arms are completely useless. Not sure how well I will be able to perform the upperbody portion of workout IV tomorrow and I'm sure the leg portion will turn them into rubber.

I was curious if there is any ab/mid section style workouts that use the hellcentric style program? I would like to get the same feeling in my abs/obliques for that full body workout feeling.

[ragingmuscle]

Thanks for the answers all.

Completed workout II yesterday, workout III today and let me just say I love the program so far. My arms were a little more sore today than yesterday (DOMS I assume) and after workout III my arms are completely useless. Not sure how well I will be able to perform the upperbody portion of workout IV tomorrow and I'm sure the leg portion will turn them into rubber.

I was curious if there is any ab/mid section style workouts that use the hellcentric style program? I would like to get the same feeling in my abs/obliques for that full body workout feeling.

Way to stick with it brother. thorfinnr is dishing out some solid advice. Stick with high reps on the mid section. Something along the lines of 50 reps on straight ins and obliques. Couple sets once or twice a week.

[Lunchboxguy]

Does anybody know of a suitable replacement for the Reverse Hack Squat? My gym doesn't have a machine.

[bigfug]

Does anybody know of a suitable replacement for the Reverse Hack Squat? My gym doesn't have a machine.

Stiff leg deadlift

[Lunchboxguy]

Stiff leg deadlift


Thanks, I thought about em, I just didn't know if it would be recommended for this routine.

[thorfinnr]

Thanks, I thought about em, I just didn't know if it would be recommended for this routine.

SLDLs are exactly what Rage suggested to me, for same reason. My gym has no hack squat machine. :)

Rage suggested, and I agree most adamantly, do the SLDLs on a Smith Machine if you have one. It will help keep you in good form and use a weight you can manage until you get comfortable with the exercise to help prevent injury. Then, start adding weight to push yourself. My partner and I do the Hellcentric spotting in the front.

[thorfinnr]

Way to stick with it brother. thorfinnr is dishing out some solid advice. Stick with high reps on the mid section. Something along the lines of 50 reps on straight ins and obliques. Couple sets once or twice a week.

Just sharing the good advice I have gotten from you and the rest of the "Hellions". :) Not led me wrong yet, and I am injury free so far. (Now watch, I just jinxed myself...lol)

[Artluo100]

Currently on Week 3 of HRT Solo and I love it. I feel stronger every week. I'm about to increase my lift at least 5 lbs each week and it feels amazing.

I didn't get a chance to start a journey thread yet but I will soon. I'm also following your nutrition guide and I definitely see it contributing to my gains every week. Thanks!

Current supplements:
Optimum Nutrition 100% Whey - Double Chocolate
Animal Pak
C4 Pre-Workout
And a lot of CHICKEN

[ragingmuscle]

Currently on Week 3 of HRT Solo and I love it. I feel stronger every week. I'm about to increase my lift at least 5 lbs each week and it feels amazing.

I didn't get a chance to start a journey thread yet but I will soon. I'm also following your nutrition guide and I definitely see it contributing to my gains every week. Thanks!

Current supplements:
Optimum Nutrition 100% Whey - Double Chocolate
Animal Pak
C4 Pre-Workout
And a lot of CHICKEN

Good to hear brother. For you and everyone documenting your journey in a thread, please keep me posted and I'll hook you up with a HRT shirt at the completion of your 12 weeks.

[ivanandric]

Hi Tom,
I'm lking forward to start HRT Solo version, but I don't have in my gym:
-Decline bench
-Hack squat
What are the alternative exercises?

Best regards from Serbia

[ragingmuscle]

Hi Tom,
I'm lking forward to start HRT Solo version, but I don't have in my gym:
-Decline bench
-Hack squat
What are the alternative exercises?

Best regards from Serbia

Awesome brother. Try dips in place of the decline and Smith Machine squats in place of hacks. Keep us posted on the progress.

[Artluo100]

Quick question.. say I'm almost about to finish a set and I'm on my 4th negative rep and I can't push anymore. Is it a bad thing if I put the weight down, rest a bit, and continue to finish the last 2 negative reps?

I've been seeing gains but now my muscles are starting to give up when going into the negative reps but I feel if I lower the weight, it becomes a little too easy. I always finish my sets but sometimes I just can't complete it all at once. I've been increasing the weights by at least 5 lbs each week on most exercises.

BTW, I love your program man.. I'm currently on my 4th week and I notice a difference in my physique. I feel stronger as well. I just have to find some time to make a progress thread now.

[ggfusion]

Quick question.. say I'm almost about to finish a set and I'm on my 4th negative rep and I can't push anymore. Is it a bad thing if I put the weight down, rest a bit, and continue to finish the last 2 negative reps?

I've been seeing gains but now my muscles are starting to give up when going into the negative reps but I feel if I lower the weight, it becomes a little too easy. I always finish my sets but sometimes I just can't complete it all at once. I've been increasing the weights by at least 5 lbs each week on most exercises.

BTW, I love your program man.. I'm currently on my 4th week and I notice a difference in my physique. I feel stronger as well. I just have to find some time to make a progress thread now.

Lower the weight my friend. The focus is a constant contraction on the muscle. Setting the weight down (rest pause) is going to throw you off. You have to be humble in this program, you may not realise it but once you are done with the program you will be killing your old max weights.

Garrick

[Artluo100]

Lower the weight my friend. The focus is a constant contraction on the muscle. Setting the weight down (rest pause) is going to throw you off. You have to be humble in this program, you may not realise it but once you are done with the program you will be killing your old max weights.

Garrick

Thanks Garrick. I'll lower the weights starting today.

[jhampukdia]

Hello Sir Tom ,
How u doing ?
Due to personal loss in the family i have been completely off the program,
had completed 5th week ,
everything went for a toss due to a death in the family ,
i wish to start again ,
will start from week 1 again .
will keep you posted Sir,

would like to know how much warm is to be done apporximately now , just to get started ???
especially upper body and back

thanks
Sannjay

[ragingmuscle]

Hello Sir Tom ,
How u doing ?
Due to personal loss in the family i have been completely off the program,
had completed 5th week ,
everything went for a toss due to a death in the family ,
i wish to start again ,
will start from week 1 again .
will keep you posted Sir,

would like to know how much warm is to be done apporximately now , just to get started ???
especially upper body and back

thanks
Sannjay

Nice to hear from you Sannjay and I'm sorry to hear of your loss brother. For larger body parts like back, you should do up to 4 or 5 warm ups progressively heavier before the very first exercise, then one before the beginning of the rest. For smaller body parts like biceps, usually 2 or 3 are all thats needed to warm them up. Above all, on all of your lifts, go by feel when it comes to warm ups.

[BB2K]

Im loving the feedback from everyone. This HTH routine is amazing! Keep up the hard work!

[jhampukdia]

Hello Sir Tom ,
Thank you so much Sir ,
i understood about the reps ,
Sir , would you give a little more info about DEEP TISSUE MASSAGE ?
thanks
Regards
Sannjay

[jhampukdia]

Hello Sir Tom,
started my first week from today again ,
happy to be back in hell ,

could any HRT friends guide me how to put up the pics here of 1st week ????
im still a little confused about why do people hold news papers in their hands

thanks
regards
Sannjay

[thorfinnr]

People use the newspapers to show a "passing of time".

First Post = Here's what I looked like on this date(holding that days newspaper). Future Post = Here's what I look like now on this date(holding current newspaper).

Its been popular to use the newspaper as a kind of "date stamp" in internet postings. :)

[thorfinnr]

OK...got another supplement question...

I am using RAGE, and I get the focus effect...but no real "boost" on the energy side.

Once I get to add in the PUMP, would you recommend trying it for a week w/o the red pill, to see if the combo then makes a difference, or since I don't get that "whammo" of energy just form the RAGE now, I should go ahead and keep the red pill in the PUMP and just stack them both?

Thanks,

Harvey

[mrdead]

OK...got another supplement question...

I am using RAGE, and I get the focus effect...but no real "boost" on the energy side.

Once I get to add in the PUMP, would you recommend trying it for a week w/o the red pill, to see if the combo then makes a difference, or since I don't get that "whammo" of energy just form the RAGE now, I should go ahead and keep the red pill in the PUMP and just stack them both?

Thanks,

Harvey

Try it first without the red pill... Always best to "move up" in doses, rather than having an unfortuante and miserable experience, and have to go back down...

[BB2K]

Hello Sir Tom,
started my first week from today again ,
happy to be back in hell ,

could any HRT friends guide me how to put up the pics here of 1st week ????
im still a little confused about why do people hold news papers in their hands

thanks
regards
Sannjay

You can have a friend or relative take your picture of you holding the news paper. You can upload that pic to a site like photobucket.com and use the image code to post pics here on the site. VERY easy to do. If you have questions or need help let us know. Good luck with HRT!!

[Artluo100]

With my chest being one of my weak points.. do you have any recommendation on building them up faster?

[jhampukdia]

thanks a lot buddy ,
will do that right away ,
i had asked one more question about the deep tissue massage ,
actually many people around here dont know much about it ,
it would be risky doing something which is not known

thanks
regards
Sannjay

[ggfusion]

thanks a lot buddy ,
will do that right away ,
i had asked one more question about the deep tissue massage ,
actually many people around here dont know much about it ,
it would be risky doing something which is not known

thanks
regards
Sannjay

First to post pictures I think you need like 50 posts before you can add them.

Deep tissue massage is a well known practice around here. Basically the are rubbing out the scar tissue. It is very painfull but does wonders. If you are going to get into this full throttle I recomend finding someone who can help you with this. The foam rollers you can buy at most retail centers actually mimics the effect and you can do it yourself for some areas.

Garrick

P.S. Google is a wonderfull thing just search it brother there is like 2 million pages of information.

[jhampukdia]

Thanks ,
for the information ,
unfortunately there aren't many people who do this type of massage here and it would be risky getting it done from someone who doesnt even know about it ,
i think for the time being i will just stick to normal body massage ,
i googled about it and got the info but the person who was going to do it on me had no clue about it ,
thanks a lot for the tips and information HRT Friends ,
whatever it is , there is no stopping the program .....
Have a Nice Day
Regards
Sannjay

[ggfusion]

Thanks ,
for the information ,
unfortunately there aren't many people who do this type of massage here and it would be risky getting it done from someone who doesnt even know about it ,
i think for the time being i will just stick to normal body massage ,
i googled about it and got the info but the person who was going to do it on me had no clue about it ,
thanks a lot for the tips and information HRT Friends ,
whatever it is , there is no stopping the program .....
Have a Nice Day
Regards
Sannjay

Sannjay, do you have Chiropractors? A lot of those offices offer deep tissue massage.

Good luck brother!

Garrick

[jhampukdia]

Sannjay, do you have Chiropractors? A lot of those offices offer deep tissue massage.

Good luck brother!

Garrick

Hi,
yes there are , will check with them ,
thanks a lot for the information , it was really very helpful ,
Btw did cardio today on the rest day , whole body is aching but i cant wait to get back ,
i keep watching Sir Tom's videos on HRT and seeing big Mike getting
all the instructions during the workouts ,
it really helps a lot in motivation .

one more question , which was more difficult the original HRT OR THE SOLO HRT ?
i was taking a lot of time with the original HRT because everytime i was getting a different partner to help me out and every time different amount of pressure was being applied ,
but with solo hrt mainly i don't have to depend on anybody i do it bymyself it saves a lot of time
and im aware of the exact way of doing it, i have stopped listening to music while i workout because i feel HRT needs lot of concentration especially during the negative 6 of the 2nd set .
please comment

thanks
regards
Sannjay

[ggfusion]

Hi,
yes there are , will check with them ,
thanks a lot for the information , it was really very helpful ,
Btw did cardio today on the rest day , whole body is aching but i cant wait to get back ,
i keep watching Sir Tom's videos on HRT and seeing big Mike getting
all the instructions during the workouts ,
it really helps a lot in motivation .

one more question , which was more difficult the original HRT OR THE SOLO HRT ?
i was taking a lot of time with the original HRT because everytime i was getting a different partner to help me out and every time different amount of pressure was being applied ,
but with solo hrt mainly i don't have to depend on anybody i do it bymyself it saves a lot of time
and im aware of the exact way of doing it, i have stopped listening to music while i workout because i feel HRT needs lot of concentration especially during the negative 6 of the 2nd set .
please comment

thanks
regards
Sannjay


They are both difficult, I actually prefer the solo for myself because I hate to have to rely on anyone.

Garrick

[jhampukdia]

yes ur right , i unfortunately always would have to search a new partner to do the HRT and then most of the time was spent on explaining them what is to be done,
any ways thanks a lot ,
i am putting up before pictures first, because i dont have 50 posts , so i think i will do before and after pics first

thanks a lot Garrick,
saw ur pics , going great

regards
Sannjay

[ggfusion]

yes ur right , i unfortunately always would have to search a new partner to do the HRT and then most of the time was spent on explaining them what is to be done,
any ways thanks a lot ,
i am putting up before pictures first, because i dont have 50 posts , so i think i will do before and after pics first

thanks a lot Garrick, saw ur pics , going great

regards
Sannjay




Thank you brother! Its been a long road but I think I just hit my stride.

Garrick

[Artluo100]

I'm having trouble hitting my stubborn belly fat.. it's probably from the past 3-4 years of constantly drinking beer. I can somewhat see my six pack when flexed but when relaxed it just comes right out. Any recommendations? A buddy told me to dial back on the carbs throughout the day but the HRT programs calls for carbs throughout the way (which I've been following, of course).

[ggfusion]

I'm having trouble hitting my stubborn belly fat.. it's probably from the past 3-4 years of constantly drinking beer. I can somewhat see my six pack when flexed but when relaxed it just comes right out. Any recommendations? A buddy told me to dial back on the carbs throughout the day but the HRT programs calls for carbs throughout the way (which I've been following, of course).

HRT Is not just for bulking my friend, I cut over 30 pound while maintaining a good body comp change. You can dial back the carbs no problem. The beuty of this program is that it is fairly universal. Good for guys, girls, pros, newbies, gainers, cutters, and maintenance. I could be smart and say just add water but you need to adjust your marcros as well.

Garrick

[thorfinnr]

OK...I have tried...T-Bar Row...

I started using the "home-plate" set up with a bar and handles...didn't feel right, and didn't feel like I was isolating the back very much at all...felt like it was all arms...

Y gets a new "T-Bar Row Machine"...I thought maybe it would be one like we see in the demo video here on BB.com...but no...you step up on it, and the feet are angled back so it makes you feel like your center or gravity is all toward the back of your heels and you're still stooped over to do the exercise. In order to try to stabalize, seems to engage the lower back in a away that does not feel right.

Now I am back to the "Home-plate" set up...but I am frustrated...:(

I just watched the video again, and I am going to try to find a loose handle like the one Rage and Mike use to see if that help...currently the handle I use is much closer to the bar, so the movement seems much sorter too...could be part of the problem.

If that fails, what exercise can be subbed in for T-Bar Row on Session IV?

[ggfusion]

OK...I have tried...T-Bar Row...

I started using the "home-plate" set up with a bar and handles...didn't feel right, and didn't feel like I was isolating the back very much at all...felt like it was all arms...

Y gets a new "T-Bar Row Machine"...I thought maybe it would be one like we see in the demo video here on BB.com...but no...you step up on it, and the feet are angled back so it makes you feel like your center or gravity is all toward the back of your heels and you're still stooped over to do the exercise. In order to try to stabalize, seems to engage the lower back in a away that does not feel right.

Now I am back to the "Home-plate" set up...but I am frustrated...:(

I just watched the video again, and I am going to try to find a loose handle like the one Rage and Mike use to see if that help...currently the handle I use is much closer to the bar, so the movement seems much sorter too...could be part of the problem.

If that fails, what exercise can be subbed in for T-Bar Row on Session IV?

Put a lat pull down bar on a standard row and make sure you are getting your elbows all the way back. I very my grip to ensure I am hitting my whole back.

I also throw in a set of hyperextensions to finish out back with a 45 plate. Its like back ab work but it does wonders for the core.

Garrick

[Artluo100]

OK...I have tried...T-Bar Row...

I started using the "home-plate" set up with a bar and handles...didn't feel right, and didn't feel like I was isolating the back very much at all...felt like it was all arms...

Y gets a new "T-Bar Row Machine"...I thought maybe it would be one like we see in the demo video here on BB.com...but no...you step up on it, and the feet are angled back so it makes you feel like your center or gravity is all toward the back of your heels and you're still stooped over to do the exercise. In order to try to stabalize, seems to engage the lower back in a away that does not feel right.

Now I am back to the "Home-plate" set up...but I am frustrated...:(

I just watched the video again, and I am going to try to find a loose handle like the one Rage and Mike use to see if that help...currently the handle I use is much closer to the bar, so the movement seems much sorter too...could be part of the problem.

If that fails, what exercise can be subbed in for T-Bar Row on Session IV?

I had this problem for a while and I couldn't get the T-Bar setup correctly until I started looking around the forums. I found that using an EZ-Bar on the barbell works great. Since the middle of the EZ-Bar is curved, the barbell will on the bottom of the curve.

[Artluo100]

HRT Is not just for bulking my friend, I cut over 30 pound while maintaining a good body comp change. You can dial back the carbs no problem. The beuty of this program is that it is fairly universal. Good for guys, girls, pros, newbies, gainers, cutters, and maintenance. I could be smart and say just add water but you need to adjust your marcros as well.

Garrick
On Friday, I tried to dial back the carbs.. actually I just didn't have time to make lunch for the day and didn't have my 10AM and 3PM meal. For lunch I had a grilled chicken salad and by the time I got home I just had my pre-workout and went to the gym. I have to say.. I felt very weak at the gym and I was dead tired by the end of my gym session. Should I increases protein intake and lower the carbs?

I've been sick for a week now so that probably has an effect on my lifts as well.

BTW I thought this was a very interesting read for those who are interested in learning more about dieting: reddit dot com /r/loseit/comments/19wsr4/hi_loseit_i_went_from_215_19_at_bodyfat_to_187_at/

I can't post links right now since I don't have 50 posts yet but just replace the 'dot com' with a '.com'

[ggfusion]

On Friday, I tried to dial back the carbs.. actually I just didn't have time to make lunch for the day and didn't have my 10AM and 3PM meal. For lunch I had a grilled chicken salad and by the time I got home I just had my pre-workout and went to the gym. I have to say.. I felt very weak at the gym and I was dead tired by the end of my gym session. Should I increases protein intake and lower the carbs?

I've been sick for a week now so that probably has an effect on my lifts as well.

BTW I thought this was a very interesting read for those who are interested in learning more about dieting: reddit dot com /r/loseit/comments/19wsr4/hi_loseit_i_went_from_215_19_at_bodyfat_to_187_at/

I can't post links right now since I don't have 50 posts yet but just replace the 'dot com' with a '.com'

Absolutely you can increase your protein, I would also recomend BCAA's intra workout. While your body adjust to a lower carb input and starts burning fat for fuel unfortunately you are going to be more tired then if you keep putting carbs in the tank. But thats how it works if you want to cut. You can minimize the foggy feeling through getting enough sleep, using a quality pre workout, getting plenty of protein and healthy fats (omega 3's) and using BCAA's.

Good luck!

Garrick

[thorfinnr]

Put a lat pull down bar on a standard row and make sure you are getting your elbows all the way back. I very my grip to ensure I am hitting my whole back.

I also throw in a set of hyperextensions to finish out back with a 45 plate. Its like back ab work but it does wonders for the core.

Garrick


I had this problem for a while and I couldn't get the T-Bar setup correctly until I started looking around the forums. I found that using an EZ-Bar on the barbell works great. Since the middle of the EZ-Bar is curved, the barbell will on the bottom of the curve.

Thanks for the suggestions...I'm sure one of those will work if I can't find a bar in the gym like they use in the video.

Much appreciated!!

[Artluo100]

Absolutely you can increase your protein, I would also recomend BCAA's intra workout. While your body adjust to a lower carb input and starts burning fat for fuel unfortunately you are going to be more tired then if you keep putting carbs in the tank. But thats how it works if you want to cut. You can minimize the foggy feeling through getting enough sleep, using a quality pre workout, getting plenty of protein and healthy fats (omega 3's) and using BCAA's.

Good luck!

Garrick
Thanks! Looks like I'll slowly dial back the carb intake and increase the protein intake gradually. Going from eating over 200g of carbs to eating no carbs was a huge shock to my body and I definitely felt it at the gym.

Another question.. I want to add more chest workouts so I can build up my chest quicker. Any recommendations? What about adding dips and push-ups?

[ggfusion]

Thanks! Looks like I'll slowly dial back the carb intake and increase the protein intake gradually. Going from eating over 200g of carbs to eating no carbs was a huge shock to my body and I definitely felt it at the gym.

Another question.. I want to add more chest workouts so I can build up my chest quicker. Any recommendations? What about adding dips and push-ups?

I like dips for 2 reasons leaning forward hits the chest and straight up the triceps. Push ups are awesome for the hotel room or if you have nothing ealse but isolation and maintaining contraction are important.

Garrick

[Artluo100]

I like dips for 2 reasons leaning forward hits the chest and straight up the triceps. Push ups are awesome for the hotel room or if you have nothing ealse but isolation and maintaining contraction are important.

Garrick

I've incorporated decline sit-ups to every workout session, should I incorporate dips and push-ups to every workout session as well or would that overwork my chest muscles? Last thing I do is want to lose gains on my chest days.

Thanks for the help btw!

[ggfusion]

I've incorporated decline sit-ups to every workout session, should I incorporate dips and push-ups to every workout session as well or would that overwork my chest muscles? Last thing I do is want to lose gains on my chest days.

Thanks for the help btw!

Your welcome! And yess doing pushups everyday would deffinately overtrain and not give your muscle time to grow. You dont want to work any muscle group every day. the only muscle group I could see on this program working twice a week is indeed abs because they seem to heal so quickly. I do abs 3 times a week MWF but I ensure I am working them slightly differently each time Ball crunch / oblique then flutter kicks / planks then s9ide to sides / leg raises would be a good 3 day split (for example). if you are going to incorporate dips use it as 2 sets of 8+6 for triceps and do another 2 sets of a tricep exercise that is more isolating like a tricep extension or overhead tricep pulls with a rope and cable (hella good burn) Oh yeah sit ups every day is also not a good idea as they can't grow if you overtrain and from the looks of things you are pretty close to showing some real decent abs. You see 2 diffent types of people with abs: The type that are ripped to shreds and show decent abs and the peeps who took the time to grow them properly and show them even when they are not shreded down to nothing.

Garrick

[UncleBee]

I have a question about bench presses. I have noticed that whether I do flat, incline or decline bench press, all I feel are my triceps. The burning in my arms is really intense but I do not feel anything in my chest. Is this normal? Could this be caused by bad form?

[mrdead]

I have a question about bench presses. I have noticed that whether I do flat, incline or decline bench press, all I feel are my triceps. The burning in my arms is really intense but I do not feel anything in my chest. Is this normal? Could this be caused by bad form?

I had the same issue, for a bit... But, what I did was drop the weight, and concentrate on the pec contraction... Never get caught up in the numbers game... (Unless you're a powerlifter...)

[ggfusion]

I have a question about bench presses. I have noticed that whether I do flat, incline or decline bench press, all I feel are my triceps. The burning in my arms is really intense but I do not feel anything in my chest. Is this normal? Could this be caused by bad form?

Few things that worked for me.

1. Make sure your shoulders are back and down like you are pinching your shoulder blades together while pressing.
2. I always start with cable flies to the center mid level (I know most people finish with it) but I found I can get the whole pec muscle warmed up and stretched out and can get a better mind muscle connection once its warm.
3. Listen to Mr. Dead (I DO!) and drop the weights down so you can focus on the contraction of the muscle.

Its funny how you have some guys that can lift a ton of weight that have ZERO definition and some guys that look like they could lift a house but lift lighter weight and focus on the contration. Sometimes it's not how much you can lift, but how much you look like you can lift that counts.
Its good to go nuts and max out once in a while but your main focus should be contraction and mind muscle connection.

I used to be the guy that just tried to lift everything then after the constant injuries in one place or another I found form and function play key roles in looking your best. Plus less plates to put away (bonus!)

Garrick

[jhampukdia]

Thank you brother! Its been a long road but I think I just hit my stride.

Garrick
Hi Garrick ,
How u doing ?
I have hurt my lower back during the stretches,
I Know Tom Sir had said in the video not to go crazy about it , but i think i over did it and i have a pain in my lower back ,
What do i do ? its hurting while doing other workouts and cant workout well with it
Thanks
Regards
Sannjay

[Artluo100]

So it looks like I might be plateauing. I'm lifting the same amount as I've been lifting for the past 2-3 weeks and I think this is the case with the exception of a few exercises. What are some signs of plateauing and how can I overcome a plateau?

I've increased my calorie increase to about 3300, up from the 2200-2400 that I've been eating since Week 1. Even then I was seeing gains but I'm guessing those were beginner gains that everyone talks about.

Every time I try to increase the weights by 5 lbs, I'll find it hard to complete the set... so I just end up decreasing it back.

[mrdead]

Hi Garrick ,
How u doing ?
I have hurt my lower back during the stretches,
I Know Tom Sir had said in the video not to go crazy about it , but i think i over did it and i have a pain in my lower back ,
What do i do ? its hurting while doing other workouts and cant workout well with it
Thanks
Regards
Sannjay

Heat and rest are going to be your best friends, currently... You only have one body... You don't want to cause further damage... Rest, get healed, and then go back to it...


So it looks like I might be plateauing. I'm lifting the same amount as I've been lifting for the past 2-3 weeks and I think this is the case with the exception of a few exercises. What are some signs of plateauing and how can I overcome a plateau?

I've increased my calorie increase to about 3300, up from the 2200-2400 that I've been eating since Week 1. Even then I was seeing gains but I'm guessing those were beginner gains that everyone talks about.

Every time I try to increase the weights by 5 lbs, I'll find it hard to complete the set... so I just end up decreasing it back.

What macros did you increase, when you upped your cals...??? Also... How much sleep are you getting...

[ggfusion]

Dead Makes some good points, if you have an injury sometimes you have to leave it alone and train aroung it till it heals.

Art: Have you taken a day to play with the weights and check your new max lifts? You might be surprised how what seems like a rut during HRT does not translate into actual strenght gains or limbo. Whenever I would feel like I was in a rut I would first check my actual numbers and see where my max was and if I was truly rutted I would change my routine slightly but stick with the HRT layout. Play with it, maybe change up some exercises to hit complimentary muscle groups (hammer dumbbell sets, instead of barbell curls etc.)

Garrick

[Artluo100]

Heat and rest are going to be your best friends, currently... You only have one body... You don't want to cause further damage... Rest, get healed, and then go back to it...



What macros did you increase, when you upped your cals...??? Also... How much sleep are you getting...

I basically ate more of the same meats, more brown rice, more protein, milk, etc. I've also added yogurt and instant oatmeal throughout the day. My intake today would be 3385 calories, 297g protein, 256g carbs and 125g fat (most of the fat is from salmon today).

[jhampukdia]

Thanks Dead ,
OK , i think it would be a wise thing to do , Garrick train around it means other body parts right ???
I think i will do back workouts next week ,
Actually how often do i do the stretching otherwise ????

[ggfusion]

Thanks Dead ,
OK , i think it would be a wise thing to do , Garrick train around it means other body parts right ???
I think i will do back workouts next week ,
Actually how often do i do the stretching otherwise ????

Yes train your other body parts and don't beat up tour back, not saying stay away from it completely, depending upon the trouble are you can probably do lats etc. I dont stretch until the muscle is warmed up, like between sets. Stretching a prior to warming up the muscle can actually do more harm then good. I have read some interseting articles lately about this very topic. Back pain is just that a pain, you use it for so many things and if you tweek it wrong you can pretty much be in pain during every workout. Strengthen your core as much as you can (abs, obliques, lower back) to give yourself a little back insurance.

Garrick

[UncleBee]

Few things that worked for me.

1. Make sure your shoulders are back and down like you are pinching your shoulder blades together while pressing.
2. I always start with cable flies to the center mid level (I know most people finish with it) but I found I can get the whole pec muscle warmed up and stretched out and can get a better mind muscle connection once its warm.
3. Listen to Mr. Dead (I DO!) and drop the weights down so you can focus on the contraction of the muscle.

Its funny how you have some guys that can lift a ton of weight that have ZERO definition and some guys that look like they could lift a house but lift lighter weight and focus on the contration. Sometimes it's not how much you can lift, but how much you look like you can lift that counts.
Its good to go nuts and max out once in a while but your main focus should be contraction and mind muscle connection.

I used to be the guy that just tried to lift everything then after the constant injuries in one place or another I found form and function play key roles in looking your best. Plus less plates to put away (bonus!)

Garrick

Today felt much better after I put your tips to use. Thanks!

I am finishing up week 11 of the solo program. I must say that when I look in the mirror right after a workout, I am very satisfied with the way my body looks. However, looking in the mirror the next morning right after waking up, I think to myself "wtf happened?".

Now I assume that it is somewhat normal that muscles pumped up after a workout look bigger and better than relaxed muscles. In my case this seems pretty drastic though. Are there any tips for looking better on an every day basis and not just after working out? Or is that something that will just come with time and continuous lifting?

[ggfusion]

Today felt much better after I put your tips to use. Thanks!

I am finishing up week 11 of the solo program. I must say that when I look in the mirror right after a workout, I am very satisfied with the way my body looks. However, looking in the mirror the next morning right after waking up, I think to myself "wtf happened?".

Now I assume that it is somewhat normal that muscles pumped up after a workout look bigger and better than relaxed muscles. In my case this seems pretty drastic though. Are there any tips for looking better on an every day basis and not just after working out? Or is that something that will just come with time and continuous lifting?

Glad it's working for you!

You are always going to look better after a workout then the next morning, period. Thats why during shows even the heavyweights prep with some weights before hitting the stage to make sure they have max pump. Now with that being said, ofcourse the more you lift and the bigger and leaner yopu get the better you are going to look first thing in the morning. When I am done with a workout I have all these veins popping out of everywhere and I am "swole", the next morning only the really big veins close to the skin show. Unless you are "Wrath" you wont be that vascular 24 / 7.

Garrick

[Artluo100]

How accurate are body fat calipers? I just received one as a gift by ordering through BB.com and I keep measuring around 11-12% body fat. My scale says 19.4% this morning.

[mrdead]

How accurate are body fat calipers? I just received one as a gift by ordering through BB.com and I keep measuring around 11-12% body fat. My scale says 19.4% this morning.

Generally, they're as accurate as the user... Meaning... It depends on accurate placement and the right amount of pressure... I prefer them over paying for a Bod Pod check or immersion testing...

[Artluo100]

Today will be the end of my 10th week.. I felt like HRT solo provided a good foundation for me. Just want to say thanks to Ragingmuscle for creating such a program. I learned a lot about my body, nutrition and lifting these past 2 months or so and it's been a great experience so far.

Just wanted to drop by and say thanks.

Btw, a question I had on my mind.. how much should we be increasing the weights by each week? I try to increase it by 5 lbs when I feel ready which is every 1-2 weeks or so on most exercises.

[ragingmuscle]

Today will be the end of my 10th week.. I felt like HRT solo provided a good foundation for me. Just want to say thanks to Ragingmuscle for creating such a program. I learned a lot about my body, nutrition and lifting these past 2 months or so and it's been a great experience so far.

Just wanted to drop by and say thanks.

Btw, a question I had on my mind.. how much should we be increasing the weights by each week? I try to increase it by 5 lbs when I feel ready which is every 1-2 weeks or so on most exercises.

Nice! Almost done with the 12 weeks already. Let me know when you finish and I'll fire you out an HRT shirt. Increasing the weight 5 or 10 lbs is something I encourage :) Always push yourself.

[ROSHAN88]

hey i would like to know the fastest but safest way to burn fat off fast .
thank you for your time

People are always looking for fast, easy or simplest ways to burn fat off.. But really it just takes hard work and dedication. Track your food (this will work wonders for you..), eat in line with your goal, do sprinting intervals for cardio, lift hard.. The nutrition is the most important part though. So get on that and watch the results come your way! You got this!

[ROSHAN88]

Hey! Just finishing my 4th week of sheiko & have some experience running RPE scales & MYO rep schemes.. Is this similar to any of those? Im just bulking & am willing to grind as hard as needed to reach my goals.. This programs only about size? Where can i find the template/routines?

[mrdead]

Hey! Just finishing my 4th week of sheiko & have some experience running RPE scales & MYO rep schemes.. Is this similar to any of those? Im just bulking & am willing to grind as hard as needed to reach my goals.. This programs only about size? Where can i find the template/routines?

Solo HRT:
http://forum.bodybuilding.com/showthread.php?t=149307883

Partnered:
http://forum.bodybuilding.com/showthread.php?t=139629353

[jhampukdia]

Hi Garrick,
how u doing ? im in the 5th week of my training,
took a little longer than expected to heal from my lower back pain.
I have noticed that i get hungry very early morning ie around 5 am , this has been happening very often now ,
i drink some fruit juice as i avoid eating something so early morning and then go back to bed to wake by 9 am for breakfast and leave for work .

kindly advice
thanks
Sannjay

[ggfusion]

Hi Garrick,
how u doing ? im in the 5th week of my training,
took a little longer than expected to heal from my lower back pain.
I have noticed that i get hungry very early morning ie around 5 am , this has been happening very often now ,
i drink some fruit juice as i avoid eating something so early morning and then go back to bed to wake by 9 am for breakfast and leave for work .

kindly advice
thanks
Sannjay

Hi Sannjay! Glad you are feeling better! I used to have that issue before I started drinking a casein protien shake right before bed. I would stay away from juice because of the sugars and carbs that you are not using for energy but just sleeping on. If you have to eat something have some hardboiled eggs in the fridge and chow a couple of those. Avoiding hunger is important and its your body saying something is lacking so check your macros and work on your meal timing. Try the casein my friend it works!

Garrick

[thorfinnr]

OK...been too long and no posts in here. So I have a question...:)

In a program that uses both Squats and Hack Squats, what exercise can I sub in for Hack Squats when I am already doing regular squats?

In HRT I used regular squats in place of hacks since my gym has no hack machine...but now I am in a situation where the program I am running in-between HRT sessions, calls for both exercises on the same day.

Thanks to all for any suggestions!

[BB2K]

OK...been too long and no posts in here. So I have a question...:)

In a program that uses both Squats and Hack Squats, what exercise can I sub in for Hack Squats when I am already doing regular squats?

In HRT I used regular squats in place of hacks since my gym has no hack machine...but now I am in a situation where the program I am running in-between HRT sessions, calls for both exercises on the same day.

Thanks to all for any suggestions!


Leg press works great. I did hacks and leg press but in your situation use leg press and squats.

[mrdead]

Leg press works great. I did hacks and leg press but in your situation use leg press and squats.

Agreed...

[thorfinnr]

Thanks guys!

[jhampukdia]

Hi Sannjay! Glad you are feeling better! I used to have that issue before I started drinking a casein protien shake right before bed. I would stay away from juice because of the sugars and carbs that you are not using for energy but just sleeping on. If you have to eat something have some hardboiled eggs in the fridge and chow a couple of those. Avoiding hunger is important and its your body saying something is lacking so check your macros and work on your meal timing. Try the casein my friend it works!

Garrick

Thanks Garrick ,
will definitely try casein , boiled eggs is also a good option as those are always there in the fridge and i can eat them if im hungry early in the morning.

[jhampukdia]

Hello Sir Tom ,
is it normal that im getting more hungry ? im little worried as im eating more than i used to ,
as Garrick had suggested to keep hard boiled eggs i do that too if i get hungry but i have noticed that i have been eating more .
i fear that the eating shouldnt make the muscles into fats .
kindly advice
thanks
Sannjay

[jhampukdia]

is it normal that im getting more hungry ? im little worried as im eating more than i used to ,
as you had suggested to keep hard boiled eggs i do that too if i get hungry but i have noticed that i have been eating more .
i fear that the eating shouldnt make the muscles into fats .
kindly advice
thanks
Sannjay

[ggfusion]

is it normal that im getting more hungry ? im little worried as im eating more than i used to ,
as you had suggested to keep hard boiled eggs i do that too if i get hungry but i have noticed that i have been eating more .
i fear that the eating shouldnt make the muscles into fats .
kindly advice
thanks
Sannjay


Let me let you in on a little secret, eating doesnt make you fat as much as what you eat makes you fat. The other thing you have to look at is calorie expenditure and deficit. How many calories are you burning and is it more than what you have taken in. I lost more weight eating more food more often (the right foods). It is difficult for your body to turn proteins into fat, but its easy for your body to turn carbs into glucose then into fat. You need (IMO) some carbs as an energy source but they should come from green veggies mostly, brown rice is also a good one. But protein from good whole foods should be your focus. How much are you eating now? What are you eating? How much Protein, carbs, fats? If you really want me to help on this, I need to know what you are doing to give you my opinion on what I think you should be doing.

Garrick

[77sem77]

great!

[blazinjatt]

hey rage, quick question i started the workout yesterday, the pdf has diff workouts than the hell sessions. So we do the same workout over the 12 weeks? Or does it change the workouts? All i see is hell sessions 1-5, but same workouts. For example, chest tri do i keep using the barbell or also switch to dumbell? thx

[jhampukdia]

Hi Garrick,
could you give me your email address ? will be easier for us to discuss this issue
thanks
Sannjay

[blazinjatt]

anyone?

[ragingmuscle]

hey rage, quick question i started the workout yesterday, the pdf has diff workouts than the hell sessions. So we do the same workout over the 12 weeks? Or does it change the workouts? All i see is hell sessions 1-5, but same workouts. For example, chest tri do i keep using the barbell or also switch to dumbell? thx

Sorry for the delay. The PDF was linked up in error. Just go by the layout as it is in the video series for the full 12 weeks. You can always change up the exercises at the 6 week point if you get bored with it, but just keep the same split.

[SlayerScott]

This routine is nothing but the truth!!!!Those guys are beasts...I tried it once I stopped getting sore from my routine,and stayed sore 3 days after the first workout...Needless to say, I'm hooked...

[ggfusion]

Hi Garrick,
could you give me your email address ? will be easier for us to discuss this issue
thanks
Sannjay

Sorry man been busy. ggfusion@hotmail.com

[jhampukdia]

Hello Garrick,
No problem man .
thanks for the email address will email you soon .
thanks
Sannjay