A lot of knowledge in this thread... Rev8 knows of what he speaks.
I always look to pick up a tip or a nugget of training wisdom here and there from him in order to raise my own game.
Peace, G
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01-09-2012, 10:31 AM #31
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01-09-2012, 01:21 PM #32
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01-10-2012, 08:26 AM #33
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01-10-2012, 08:53 AM #34
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01-10-2012, 04:52 PM #35
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1 Question: I am a powerlifter at the moment. I want to do this training because I am trying to put on around 20 lbs as soon as possible, but not a dirty bulk. Since this program does not use squats or deadlifts, at the end of the session, how bad are my numbers going to be affected? Is this program for someone like me?
PR's: 365 | 280 | 500 = 1145 lbs
Log: http://forum.bodybuilding.com/showthread.php?t=161814243&p=1242966893#post1242966893
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01-10-2012, 05:57 PM #36
I'm going to step in and reply and rev or dead can correct me if I say anything out of turn:
HRT is more of a technique than a program. Some of us are indeed following Tom's "program" including his diet/split/cardio/lifts. However, the HRT principles can be applied to most any exercise. So if deadlifts and squats are required on your leg day, sub them in for the leg press (squats) and reverse hack squats (deadlifts).
There are actually several people in the program who do one or both of these on their leg days who are doing great. I'd be willing to say that you'd probably come out the other end of 12 weeks using the HRT method and be stronger. I know many of us who are 6-10 weeks in are seeing serious strength improvements.
As far as a "dirty bulk" I'd say that revolves mostly around how you eat to gain the weight not what "program" you choose (as long as its heavy ass weight.)
Crap in = Crap out. <-- Trust me I'm an expert in that.
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01-10-2012, 06:38 PM #37
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01-10-2012, 07:05 PM #38
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Ok thanks you two. Appreciate the responses. Also, where can I find the solo training for this. I cannot find anyone as dedicated to lifting as I am. I have friends that lift, but not CONSISTENTLY.
PR's: 365 | 280 | 500 = 1145 lbs
Log: http://forum.bodybuilding.com/showthread.php?t=161814243&p=1242966893#post1242966893
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01-10-2012, 07:49 PM #39
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01-10-2012, 08:20 PM #40
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*Nobody cared who I was, until I put on the mask*
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01-11-2012, 08:53 AM #41
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An exercise can be substituted, but doing the forced negatives on DLs and squats may prove difficult, whether solo or with a partner.
This program focuses on increasing Sarcoplasmic hypertrophy, which is primarily for adding size, not strength. However, there has been some anecdotal support that it may increase strength, albeit maybe not as progressive as actually training for strength. We think it may be partially due to increased motor recruitment, better coordination (mind/muscle connection, for example), etc. We are still studying that; in fact, we are currently running a few of our strength athletes through it, varying exercises, sets, reps, percentages, etc., to see how this affects their abilities.
As a side note, our athletes do not focus on their competitive lifts all the time. There are cycles where they focus on other aspects of their training. In other words, it is possible to train another regimen for a time without losing the ability to hit your main lifts; in fact, they can increase, depending on the cycles.
That all being said, how fast is “soon as possible?” I’m asking because putting on quality weight can be a long progress. I mean 20 lbs. of legitimate (and in your case, functional) mass takes time, and no training program, diet, etc., is going to change that.
Hope that helps, and best of luck…..Dominate Your Game!
Trample the Weak. Hurdle the Dead.
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02-21-2012, 08:28 AM #42
I work out at home, on my own in the garage, with a full cage, leg press machine, bench etc etc. I'd never get the wife to wake up with me at 4.30am to push down on the bar! Are there any alternatives?
I read (I think it was Steve Holman from Iron Man magazine) that slow eccentric and explosive (or standard speed) concentric would also develop sarcoplasm growth. Would this be an alternative for those unable to get a partner? Would a 1 second concentric and 4 to 6 second eccentric work similarly??"I'll do today what others won't so I can do tomorrow what others can't" - such a fitting quote for bodybuilding!
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02-21-2012, 08:47 AM #43
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02-22-2012, 07:13 AM #44
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02-22-2012, 10:38 AM #45
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On a side note, Steve and I both feel like the strength gains may be more noticable than origionally expected. Prior to doing HRT, steve couldn't do any dips (even just body weight). Its week 11, and he can do dips with a 45 lb weight chained to him while I apply hellcentrics for a full 8+4.
Whenever we finish a hell session, we like to do one set of something "normal" without hellcentrics just to see where they are at compared to when we started. My poundages overall are consistently roughly 50% higher than they were before the program (this is if I do a low-rep heavy set.) Not only that, but I noticed a lot more muscle control (more noticable on freeweights). For instance, when I used to fail and lose form (getting shakey) at, say, the 11th rep out of 12, I am now able to control the weight significantly and slowly raise it up for the final rep, even if i THINK there's no way I'll finish. I'm somehow generally able to make it happen. Maybe the stabilizers are kicking in?Hellcentrics Apprentice
NASM Certified Personal Trainer
NCCPT Gold's Gym Certified Personal Trainer
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02-22-2012, 05:23 PM #46
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02-23-2012, 09:54 AM #47
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02-24-2012, 08:04 AM #48
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02-24-2012, 08:07 AM #49
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02-24-2012, 09:22 AM #50
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03-14-2012, 08:04 PM #51
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03-29-2012, 06:22 AM #52
1. Research shows that during the normal positive and negative movement, the load should be about 70% 1RM. After this, it is necessary to force the body to increase the levels of fluids in the muscles by increasing the demand on them. This is done with the eccentric-only part of the movements. The load for this segment should be about 100-140% 1RM, and reps should stay between 3-5 reps per set, with a 3 to 5 second count. Hellcentrics does just this.
Sorry to be a hassle, was just curious if you had the reference for this research so I could do some further reading on this area?
Thanks, great information
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04-29-2012, 02:00 AM #53
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05-09-2012, 06:43 PM #54
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08-15-2012, 09:20 AM #55
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08-17-2012, 05:33 PM #56
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My main question from the beggining of my cycle has been this: The way the routine is set up doesnt seem to hit complimenting muscle areas. By this I mean typically a workout for me consisted of chest/tri back/bi shoulders. I'm no expert, not even close... but why is this, and what are the benefits/negatives associated with it?
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09-18-2012, 07:42 AM #57
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Here is the abstract of a study on HRT that we recently concluded:
Abstract
Palmieri, Michael S.; The Institute of Sport Science & Athletic Conditioning; 2012. The effects on lean body mass by using a split-set with forced eccentrics training regimen. Several studies have reported on the successful effects of forced eccentrics on Sarcoplasmic hypertrophy. Yet, specific applications to physique athletes are not common. The aim of this investigation was to examine the effects of an exercise regimen consisting of full range of motion movements followed by force eccentric repetitions on the overall body mass of physique athletes. Eight intermediate-experienced physique athletes completed twelve weeks of a specific training program, designated as “Hellcentrics” by its developer, which involves this method. Though a relatively small n is not conducive for using inferential statistics, post-intervention results did demonstrate with the participants a three pound average increase in body weight, and a 3.9 percent average decrease in body fat.Dominate Your Game!
Trample the Weak. Hurdle the Dead.
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10-03-2012, 05:12 PM #58
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