Due to popular demand, I'm going to dedicate this thread to all things Hell Raiser Training Solo. Those without a training partner that take on the iron alone, but want to experience the benefits of HRT.
Solo Hell Raiser Training 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 Hell Raiser Training with Hellcentrics 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 extreme 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.
So if you've been wanting to give Hell Raiser Training a test drive and don't have a training partner, now's your chance. Unlike HRT with Hellcentrics, you can start right away and do not need to have a minimum of 2 years experience in the gym or a training partner. You can reap the benefits starting today.
You can perform the same routine as outlined in the video series. 2 sets of 8 + 6 for each lift performed.
Post your solo vids, comments and questions right here.
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Thread: Hell Raiser Training Solo
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11-15-2011, 11:51 AM #1
- Join Date: Aug 2006
- Location: Riverside, California, United States
- Posts: 2,090
- Rep Power: 10569
Hell Raiser Training Solo
Lets get to work
Rage
Animalpak.com
UniversalUSA.com
********
http://www.********.com/tom.r.fuller.5
Instagram Handle: ragingmuscle
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11-15-2011, 01:17 PM #2
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11-17-2011, 03:51 AM #3
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11-17-2011, 04:42 AM #4
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11-17-2011, 07:58 AM #5
- Join Date: Apr 2006
- Location: Rainier, Washington, United States
- Posts: 14,186
- Rep Power: 128153
Basically, the 1st 2 weeks will be spent trying to find the proper weight... "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."
By the last rep (the final 5-count rep) It should take everything in your power to make it through that final one... The reason why this one has more reps, is that you do not have the partner adding the additional resistance/overload on the hellcentric portion of the rep... So the additional reps are needed for the overload...
Once you get "used" to the system, you then have the option of adding additional intensifiers, such as added weight or slowing down the pace of the 5 count negative...*Nobody cared who I was, until I put on the mask*
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11-18-2011, 07:13 AM #6
This thread might help for those doin' HRT solo... http://forum.animalpak.com/showthrea...hout-A-Partner
New & Improved Universal Rep, For Universal
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11-18-2011, 08:38 AM #7
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11-18-2011, 08:39 AM #8
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11-18-2011, 12:18 PM #9
- Join Date: Nov 2010
- Location: Riverside, California, United States
- Posts: 220
- Rep Power: 514
Hell Raiser Training Solo
Here you go brother. Just remember that Hell Raiser Training in general is all about the pump, not the build up of lactic acid from over working the muscles with tons of sets and reps. The solo version of my program is still effective. Hope this helps.
The incline looks a bit crocked but you get the drift.
[/QUOTE]The Animal Way..... Hard to The Core !
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http://www.universalusa.com
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11-21-2011, 01:33 PM #10
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11-21-2011, 07:28 PM #11
Hello rage, I have a question. Im 15 and i've been going to the gym a little over a year now. I go 6 days a week for 3 hours. My question is, would this workout program be appropriate for my age? Im all about pushing myself and seeing how far I can go. I checked out some of the other training programs on this website that are recommended for teens but they all are just not intense enough. Also, my main goal is to gain weight and build muscle.
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11-21-2011, 08:21 PM #12
- Join Date: Aug 2006
- Location: Riverside, California, United States
- Posts: 2,090
- Rep Power: 10569
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11-25-2011, 01:29 PM #13
Printable logs
Hey Rage getting supper pumped about this program and the chance to be in the solo competition. I had a quick question though. Are there printable logs for the solo version of HRT? If so where could they be found or can you please post them in here. That would be awesome. Thanks in advance.
Starting Strength Weights
1/26/2011 to 4/30/2011
Squat- 115lb to 335lb
Bench- 115lb to 230lb
Press- 65lb to 145lb
Clean- 45lb to 170lb
Dead Lift- 135lb to 350lb
My SS Journal: http://forum.bodybuilding.com/showthread.php?t=131696973
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11-25-2011, 03:11 PM #14
Hmmmm.... i'm 15 and i'm always interested in new ways to train. So ima probably do it like this Babylover's modified starting strength until my progress comes to a halt. Then madcows 5x5 to increase my strength a bit more. Then straight to HRT training. Great program the training looks intense as he**
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11-28-2011, 09:46 AM #15
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11-28-2011, 09:51 AM #16
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11-28-2011, 09:52 AM #17
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11-28-2011, 09:53 AM #18
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11-28-2011, 12:51 PM #19
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11-28-2011, 02:57 PM #20
No ****. I did the chest and tri work out Friday night and me arms are still screaming. By the end of the work out I was doing one handed dumbbell extensions and had to help with my free hand to get the positives to get the most out of those last negatives. I can't wait to blast them again.
Starting Strength Weights
1/26/2011 to 4/30/2011
Squat- 115lb to 335lb
Bench- 115lb to 230lb
Press- 65lb to 145lb
Clean- 45lb to 170lb
Dead Lift- 135lb to 350lb
My SS Journal: http://forum.bodybuilding.com/showthread.php?t=131696973
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11-29-2011, 10:16 AM #21
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11-30-2011, 10:42 AM #22
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11-30-2011, 03:40 PM #23
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11-30-2011, 04:13 PM #24
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11-30-2011, 04:24 PM #25
- Join Date: Aug 2006
- Location: Riverside, California, United States
- Posts: 2,090
- Rep Power: 10569
You can use these same logs at the end of each Hell Session video.
http://www.bodybuilding.com/fun/docs...sion1_3log.pdf
Your just changing the rep scheme to 8 + 6 instead of 8 + 4 HCLets get to work
Rage
Animalpak.com
UniversalUSA.com
********
http://www.********.com/tom.r.fuller.5
Instagram Handle: ragingmuscle
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12-01-2011, 03:21 PM #26
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12-01-2011, 03:57 PM #27
- Join Date: Aug 2006
- Location: Riverside, California, United States
- Posts: 2,090
- Rep Power: 10569
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12-02-2011, 09:02 AM #28
this seems like an awesome plan, a few questions though, on your forum you said this is for people with less than two years of experience if I understand right? I don't have the ability to have a partner due to my schedule, but have been training for along time now, would you still suggest this? Also 2 sets per exercise are your workouts pretty short? Also is this a good plan to cut on? Thanks for your help.
Thou shalt love the Lord thy God with all thy heart, with all thy might, mind, and strength; and in the name of Jesus Christ thou shalt serve him.
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12-02-2011, 09:15 AM #29
- Join Date: Apr 2006
- Location: Rainier, Washington, United States
- Posts: 14,186
- Rep Power: 128153
I've been training, for quite awhile, now... Train solo... And I use this as my preferred method of training... As far as the 2 sets... Those are the working sets... Depends on how long it takes you to get warmed up... But, yes, the workouts are far shorter but more intense...
*Nobody cared who I was, until I put on the mask*
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12-02-2011, 09:53 AM #30
Thank you thats good to know. I have been wanting to try a new style of training. I did the ast max ot program heavy style also not alot of working sets I liked it but I always feel like I need to do more after im done because the workouts are like 20 minutes. Im excited to do this though because ive never done this style of training before. will be fun.
Thou shalt love the Lord thy God with all thy heart, with all thy might, mind, and strength; and in the name of Jesus Christ thou shalt serve him.
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