Animal Test meets Hell Raiser Training

[B Con]

Animal Test meets Hell Raiser Training




Set Up:
-Animal Test: 2 packs a day for 6 weeks
-Torrent Zero: Post Workout
-Storm: Pre Workout
-BCAA Stack: Pre/Intra Workout
-Animal PM: before bed


Diet:
-5 egg whites, 2 whole eggs, 1 cup oats
-7 oz chicken (or ground beef or fish), sweet potato
-2 cans of Tuna (w/ small amt of light mayo and hot sauce), sweet potato (or 1/3 cup brown rice)
-7 oz chicken (or ground beef or fish) w/ salad (or veggies)
-Usually same as above
-Night Time Shake (Protein, Cottage Cheese, Natural PB, Sugar Free Whipped Cream)
*Subject to Change at my discretion
**Each week I will have one cheat meal on the weekends


Goals:
-STRENGTH: Working on boosting my strength back up after a 3 week layoff.
-RECOMP: Working on recomping after a 3 week layoff.


Training:
-I'll be using what's been dubbed "HELL RAISER TRAINING." More on this in my next post.


Cardio:
-30 minutes post workout
-30-45 minutes fasted AM on off days
*I may add or subtract cardio based on results


Reporting:
-For those that have seen my logs, you know I go into some detail. However, I'm not going to post my workouts here. I have a private workout journal for that if you want to see my workouts. Go to here: http://forum.bodybuilding.com/showth...hp?t=109252921

-For this log, I'm ONLY going to report on the effects I notice through Animal Test. Should be good times ahead.


Expectations:
-I've ran Animal Test multiple times before. I know what to expect from it and around "when" to expect it. Usually it takes about 2.5 to 3 weeks for it to start kicking in. I've ran just about every Animal Test combination you can think of. I've ran Animal Test with Animal Stak. Animal Test with N1-T. Animal Test with M Stak. Animal Test with Extra AA and Stak. Seriously it's all been great. However-- I've never ran DOUBLE Animal Test for 6 weeks. This should be VERY interesting.

-I usually experience solid strength gains when running AT. I also SWEAT like crazy while taking it as well. In addition, I normally end up putting size on while dropping inches off my waist. As such, I'm hoping for a GREAT recomp.

[Kon_Rock]

B!!!!! Whats up buddy....you know I'm in for this!

[B Con]

B!!!!! Whats up buddy....you know I'm in for this!

Glad to see you around KR. It's ON.


I started this today. So far I'm loving it. Last time I ran HRT (Hell Raiser Training) was at the Arnold with Rage and Big C. Gave me a KILLER pump.


I worked Arms today and yes, it still delivers a killer pump running HRT solo. The negatives are brutal.

[pwicks83]

If Kon is on this then I'm def. following. Good luck bro

[B Con]

Here's some background information pertaining to Hell Raiser Training or SST/FN

HELL RAISER TRAINING: Split Set Training w/ Forced Negatives (SST/FN)
by Tom “Rage” Fuller


I’d like to share with all my Animal brothers, a training technique I’ve been developing for a long time and that is now backed by The Institute of Sports Science And Athletic Conditioning... I call it "Hell Raiser Training" and it's based on my theories of "split set training with forced negative reps" (SST/FN). The reason I am sharing it is because it has worked extremely well for me personally along with many others and I feel my mission, along with that of Animal, is to help as many of my fellow brothers as I can by sharing what I know and what has worked for me and countless others.

Keep in mind that this technique is designed solely to increase muscle size and not strength.

So without further delay, let’s get into it.

The SST/FN Technique: choose a weight that is about 80% of your 1 rep max. Perform 8 reps emphasizing primarily the positive (concentric) portion of the rep. Then immediately begin emphasizing the negative (eccentric) portion of the rep with that same weight.

While beginning the negative rep, have an experienced training partner begin to slowly increase the tension of the negative rep as you resist the weight (forced negative) at a steady rate of 5 counts till you have reached the end of the negative portion of the rep. Repeat this for 3 more reps or a grand total of 12 between the 8 positive and 4 negative reps.

When performing this technique it is most effective if you work the muscle only once per week as it will need plenty of time for recovery. This training method, while effective, should be used as part of a normal periodization program and not year round.

A more in depth review of how and why this technique is effective.

Institute Of Sports Science And Athletic Conditioning
Review of Hell Raiser Training (SST/FN)
By Founder and President
Michael S. Palmieri

"Although Sarcoplasmic hypertrophy and Myofibrillar hypertrophy can never be completely separated, an individual can focus training on one over another. The theory behind Sarcoplasmic hypertrophy is that by forcing the muscle fibers to exert force to a certain level of exhaustion, it conditions the body to compel the muscles to increase the storage of necessary nutrients in order to maintain the required levels of energy to sustain the needed levels of force. Increases in stored levels of glycogen, ATP, Calcium, CHOs, CP, etc., lends to the increase in the size of the Sarcomere, without a corresponding increase in contractile proteins. Sarcoplasmic hypertrophy also alters the osmotic gradient across the cell, that is, fluid flows into the cell to reestablish it. In turn, the cells swell, thereby increasing total muscle size.

One of the most productive means to induce Sarcoplasmic hypertrophy is eccentric training. It is known that if the same force is exerted during the concentric phase of the lift as in the eccentric phase, fewer muscle fibers are activated while the muscle lengthens. Because of this, eccentric contractions allow greater overall force production in addition to less fiber recruitment, which means the fibers are stressed more.

Because of this difference in fiber activation and utilization, a typical pyramid loading method may not be the most effective in the development of muscle. The torque generated by the eccentric load is greater than during the concentric contraction. In regards to typical resistance training, both types of contractions are involved, and, therefore, the concentric contraction limits the performance of the muscle; hence the amount of load that can be used is also limited. Similarly, since the intensity of exercise is reliant on the magnitude of the load relative to maximum capabilities, it is logical to assume that the concentric phase is the variable that experiences the greater stress, and therefore the greater adaptation (Hortobagyi and Katch 1990).

Eccentric contractions are generally believed to induce greater gains by providing a greater training stimulus because there are greater forces associated with them. This fact may lead someone to believe that training eccentrically exclusively would be the best choice for the best gains. This, however, is not the total case. The size of the force relative to the maximum is what determines training stimulus, not the absolute force. Many studies show that concentric-only and eccentric-only programs yield similar gains in strength and work capacity. It seems that programs that include both provide the greatest results, rather than programs that are exclusive of one or the other (Dudley, et al 1991; Colliander and Tesch 1990; Godard, et al 1998). Alternatively, some studies have shown that an increase in peak torque in a concentric/eccentric exercise is greater after training with eccentric-only contractions (Higbie, et al 1996). These seemingly contradictive characteristics of eccentric contractions can be attributed to the following characteristics:

1. Cross-Bridge Activity: The high amount of stresses associate with eccentric training may actually lead to a mechanical disruption of the chemical actin/myosin bond in contrast to the systematic binding of ATP. Because there are less total number of contractile proteins during eccentric movements, as well as the amount of overlapping among sarcomeres, the maximum force that each sarcomere can exert varies along the length of a muscle. Therefore, each sarcomere is stretched and then popped as it reaches its stress limit during the lengthening of a muscle, that is, the eccentric motion (Morgan 1990; Morgan and Allen 1999).

2. Motor Unit Activity: Synchronization among motor units is increased during eccentric movements, and the proportion of common input to pairs of motor units is greater as well (Semmler, et al 2000).

3. Maximality of Activation: Muscle force is greater during a voluntary eccentric phase; however, EMG is substantially less than during concentric. This implies that an individual is unable to maximally activate a muscle during an eccentric phase (Higbie, et al 1996; Nakazawa, et al 1993; Kellis and Baltzopoulos 1998; Pasquet, et al 2000; Tesch, et al 1990; Webber and Kriellaars 1997; Westing, et al 1991).

4. Hypertrophy: Eccentric movements may be a more effective stimulus for hypertrophy, which might be mediated by a differential control (transcription verses translation) of protein synthesis (Booth and Baldwin 1996; Williams and Neufer 1996; Wong and Booth 1990).

We can see by this research that an effective training method could be developed as followed: In order to facilitate intracellular fluid depletion, total volume is more important than volume per set. In a concentric/eccentric movement, the load should be about 80% 1RM, and 60-80 total reps per body part. Remember, we are not going for complete and total failure of the muscle tissue.

After this, it is necessary to condition the body to increase the levels of intracellular fluid storage by increasing the demand of these substrates, as mentioned before. This is done with an eccentric-only phase; the load for this segment should be about 100-140% 1RM, and reps should stay between 3-5 reps per set. This is why that a training regimen similar to the "Hell Raiser" split set training with forced negatives can be an effective hypertrophy program.

This type of training, however, can be very intense, and serious injury can result if it is not done properly by an experienced lifter with a coach or a reliable training partner present. Also, proper diet and nutrition is of vital importance if an athlete is to increase and maintain the levels of the intracellular substrates, thereby increasing and maintaining the size of the sarcomeres."

- Michael S. Palmieri
Michael is the founder and president of The Institute of Sport Science & Athletic Conditioning (ISSAC), a Las Vegas, NV based research, testing, and training firm. He is a Certified Strength & Conditioning Specialist (CSCS) from the National Strength & Conditioning Association (NSCA), a USAW Sports Performance Coach, which he received while attending the US Olympic Training Center in Colorado Springs, CO., and a board member of the sports nutrition company, Maximum Overdrive. A former powerlifter, Michael has been in the industry for over twenty years, and is currently pursuing his Masters degree as a Biomechanics graduate student in the Department of Kinesiology at the University of Nevada, Las Vegas (UNLV). Michael's current research involves evaluating changes in force and power production as a result of muscular fatigue during high intensity anaerobic exercises.

[B Con]

If Kon is on this then I'm def. following. Good luck bro

Thanks for following along. I'll spread some greens on recharge.

[Kon_Rock]

Glad to see you around KR. It's ON.


I started this today. So far I'm loving it. Last time I ran HRT (Hell Raiser Training) was at the Arnold with Rage and Big C. Gave me a KILLER pump.


I worked Arms today and yes, it still delivers a killer pump running HRT solo. The negatives are brutal.

Yeah I saw ya'll doing that, looked killer. Taking two packs of Test sounds pretty sweet, I wonder if the results come alittle quicker. And training this way dude your gonna be SORE!!!!

If Kon is on this then I'm def. following. Good luck bro

Oh yeah, this is gonna be sick. Animal Test is the Real Deal, love it and doing the HRT trainin GAME OVER!

[donoh]

Have always wanted to run Test. You now I'm in to follow B

[B Con]

Day ONE:
-First day back on training and so forth. So far so good. I noticed during my workout I got incredibly pumped quick and my muscles were very full feeling. I could REALLY feel the negatives.

-I started the week off with Arm day. I hit HRT on 2 working sets for Bis and Tris and one good set of HRT for forearms. Bring the pain.

-Torrent Zero was watermelon flavor and delicious.

-Nothing else to report.

[B Con]

Yeah I saw ya'll doing that, looked killer. Taking two packs of Test sounds pretty sweet, I wonder if the results come alittle quicker. And training this way dude your gonna be SORE!!!!


Oh yeah, this is gonna be sick. Animal Test is the Real Deal, love it and doing the HRT trainin GAME OVER!

Haha I agree. Animal Test is by far my favorite supplement.

Yeah man I was dying at the Arnold doing this. My arms felt great afterwards. I did the HRT with Rage and Big C while I was still digesting this:


The Thurmanator!!!! Haha that thing sat sooooooo heavy. Plus my tris were pretty sore from the Bench contest that day.

Have always wanted to run Test. You now I'm in to follow B

Oh man whats up bro? Glad you are here. I've ran AT multiple times and loved it every time. Glad to see you.

[TreeTrunkLegs]

B! Nice brother, time to kill it!

[B Con]

How to Run Hell Raiser Training solo....

Since I do not have a workout partner here is how I use HRT.

This has been a long time in the works gentlemen. I have developed a HRT system for beginners and for those training solo. The gains aren't quite as dramatic as those using HRT in it's intermediate form, but still very effective nonetheless. On the flip side, I have also developed an advanced HRT system which will have it's own thread. So here we go.

HRT for beginners is based on Split Set Training with Negatives (SST/N). The individual performs in this case 8 positive reps and follows them immediately with 6 negative reps (8+6), unlike HRT for Intermediates which is 8+4. With SST/N it's necessary to put the muscles through a couple more negative reps to come close to emptying the tank since there are no forced reps involved which completely exhaust the muscle under load. After performing the initial 8 reps in the positive portion of the movement you will still perform the negatives at a steady rate of a 5 count. You will still choose a weight thats between 60 and 80% of your 1 rep max and remember this is just a guide for determining the right weight to choose. You can increase or decrease the weight based on how well you are able to perform the exercise on any given lift.

[JHICKS3301]

I'm in

[charlievanriper]

B CON, I'm starting to get that crazy itch again, D Test freaking way cool. I'll be checking this one often bro.

[B Con]

B! Nice brother, time to kill it!

Yes sir. Gotta do work.

[Kon_Rock]

Haha I agree. Animal Test is by far my favorite supplement.

Yeah man I was dying at the Arnold doing this. My arms felt great afterwards. I did the HRT with Rage and Big C while I was still digesting this:


The Thurmanator!!!! Haha that thing sat sooooooo heavy. Plus my tris were pretty sore from the Bench contest that day.

Haha....that had to feel great. I don't think I train after eating something like that. I would have a take an hour or so. Yeah lifting that alone with be a workout. Oh yeah the Bench contest, you still tore it tho.

[B Con]

I'm in

Whats good J? Still waiting on that cinnamon roll sample son. You look good in that green hat I saw.

B CON, I'm starting to get that crazy itch again, D Test freaking way cool. I'll be checking this one often bro.

Oh man whats up Charlie? Glad to see you here. Looking good in the pic. Keep doing your thing. I always love running AT.

[B Con]

Haha....that had to feel great. I don't think I train after eating something like that. I would have a take an hour or so. Yeah lifting that alone with be a workout. Oh yeah the Bench contest, you still tore it tho.

Haha thanks KR. I had to sit and marinate a few hours before training haha. I had the meat sweats during the training hahahaha.

Thanks man. The bench contest was tons of fun. I got a video up of it here:


Good times.

[mrdead]

What...??? No "heads up", that this was going on...??? Where's the love...???

[Kon_Rock]

The meat sweats....haha. I'm gonna have to remember that one.

Yeah there ya are, good old time. Getting pumped for this years.

[B Con]

What...??? No "heads up", that this was going on...??? Where's the love...???

Haha SURPRISE!!! hahaha sorry MD. Next time I'll PM it to ya. I told Eric but have yet to see him.

Are you going to the O?

The meat sweats....haha. I'm gonna have to remember that one.

Yeah there ya are, good old time. Getting pumped for this years.

Haha oh yeah. The meat sweats are brutal.

Definitely man. It's never too early to plan for the Arnold.

[pwicks83]

fricking awesome video. I can't get pass 8 or 9

[mrdead]

Haha SURPRISE!!! hahaha sorry MD. Next time I'll PM it to ya. I told Eric but have yet to see him.

Are you going to the O?

It's all good... Unfortunately, there's a 95% chance that I won't be going... It would actually cost me double to go there, than to the Arnold... Are you going...???

[B Con]

fricking awesome video. I can't get pass 8 or 9

Thanks for checking it out. Give it time and you'll blast double digits in no time.

It's all good... Unfortunately, there's a 95% chance that I won't be going... It would actually cost me double to go there, than to the Arnold... Are you going...???

I would absolutely LOVE to go. But unless I win a magic ticket and hotel accommodations I don't see it happening. Argh.

But I DO plan on going to the Arnold again.

[B Con]

As mentioned I would be changing up the diet... after today I have realized I need to swap out a meal for a shake. The reason being my work schedule with being in court. A shake is more accessible than sitting down and eating a meal.

Now it looks like this:
Diet:
-5 egg whites, 2 whole eggs, 1 cup oats
-7 oz chicken (or ground beef or fish), sweet potato
-2 cans of Tuna (w/ small amt of light mayo and hot sauce), sweet potato (or 1/3 cup brown rice)
-2 Scoops of Protein
-7 oz chicken (or ground beef or fish) w/ salad (or veggies)
-Night Time Shake (Protein, Cottage Cheese, Natural PB, Sugar Free Whipped Cream)
*Subject to Change at my discretion
**Each week I will have one cheat meal on the weekends

[donoh]

Oh man whats up bro? Glad you are here. I've ran AT multiple times and loved it every time. Glad to see you.

Not much man, just showing support to a good guy. I've gotta pick up a couple cans of AT this fall, I've heard nothong but the best.

Now let's see your results this time haha. Solid looking diet too, gotta stay clean.

[B Con]

Not much man, just showing support to a good guy. I've gotta pick up a couple cans of AT this fall, I've heard nothong but the best.

Now let's see your results this time haha. Solid looking diet too, gotta stay clean.

Thanks again. As always the support is mutual so if you run a log or have any questions let me know. I believe there is talk of an AT promotion going on soon or a sale of some sorts. I'll dig around and see what I can find out for ya if you're interested.

Every time I've run AT I've always had great results and it's always been well worth it.

The diet will typically change but won't vary from the basic format there. I like to keep things clean and notice so much more in terms of progress when I do so. I do NOT do good on dirty diets. Some can get away with it--but not me.

[charlievanriper]

I'm gonna jump in on this one B con please do let me know too, as I would like to piggyback Test onto this A Stak run. Diet looks solid bro. Hey Is G planning on running the press your age contest again at the O, ? that would be something to see especially with you pumping out reps like that.

Thanks again. As always the support is mutual so if you run a log or have any questions let me know. I believe there is talk of an AT promotion going on soon or a sale of some sorts. I'll dig around and see what I can find out for ya if you're interested.

Every time I've run AT I've always had great results and it's always been well worth it.

The diet will typically change but won't vary from the basic format there. I like to keep things clean and notice so much more in terms of progress when I do so. I do NOT do good on dirty diets. Some can get away with it--but not me.

[B Con]

Day TWO:
-Today was a LEG DAY... it was brutal as my legs were quivering during the leg press negatives with HRT. Hack squats were dreadful and I thought I was going to get stuck at the bottom of the movement during negatives. Got it done though.

-Arms are very TENDER/SORE from yesterday.

-I developed a pretty good sweat today as opposed to yesterday during my workout. To say the least, leg day was intense. However, I do NOT credit the sweating to AT already kicking it. In my own personal experiences I remember sweating like crazy constantly when AT was in full effect.

-Tomorrow is an OFF day. Will report back Thursday...

[B Con]

I'm gonna jump in on this one B con please do let me know too, as I would like to piggyback Test onto this A Stak run. Diet looks solid bro. Hey Is G planning on running the press your age contest again at the O, ? that would be something to see especially with you pumping out reps like that.

Thanks Charlie. I've done AT w/ Stak for 42 days with extra AA as well and really loved it. I've always experienced great results running AT in all shapes and forms. Some stronger/better than others but good results none the less.

As far as the upcoming O goes, as far as I know I am not sure as I've been out of the loop with the planning and so forth. I'll look around and see what I can find out though. But from what I hear is they are planning on bringing the Cage there thus I would think the bench contests would be in full effect as they are at the Arnold.