Hell Raiser Training: Solo Overview

[WSuddreth]

i just finished a program and am planning on starting hrt solo monday, i cant wait! i got some questions tho, are you suppose to follow the exact order of the exercises listed in the log or can i mix it up how i like? and what days would you recommend as being rest days?

The exercises are supposed to be done in that particular order. They're listed in a logical order where each one gets you prepared for the next exercise. And for rest days it's all about your preference. I like not lifting on the weekends so I do Session 1 on Monday, Session 2 on Tuesday, rest on Wednesday, Session 3 on Thursday, Session 4 on Friday and then have Saturday and Sunday off. Remember that rest days are only a rest from lifting though. On your off days do 15-20 minutes of cardio.

[heelhavoc12]

ok cool thanks that clears it up really well for me.

[ggfusion]

ok cool thanks that clears it up really well for me.

You can charge the exercises around, if say your gym is missing some equipment etc. Biceps to Forearms with the reverse forearm curl first is by far the logical way to go because you wouldnt need a warm up for your forearms. However, if you want to change that up because concentration curls work better for you, it is fine just do a warm up before forearms. On leg day I do squats 8+6 Romanian dead lifts and reverse leg curls and for me they are awesome for me. You are not stuck with this program to really anything with the exception of 2 sets for small muscle groups 3 for large 8+6 Solo. Warm ups don't count. Stick to the 4 day format and split (however make it fit your schedule) but the actual exercises can be played with to see what fits for you.

Garrick

[ragingmuscle]

THIS!

I'm approaching week 3 and I swear that even people in my gym can see results! Rage, thank you brother. Seriously.

Right on brother! Just keep after it. You have a lot of support in here.

On my second week. Got sick after the first week. Stupid bug going around. Forced myself to start week two today still feeling crappy, but I just couldn't help myself.

I love this program. I admit after seeing only 2 sets per exercise I was worried the volume would be too low being used to GVT. I was wrong. I was eating 3000 a day and having a hard time stuffing that down. Now I'm just ravenous all the time and I'm eating around 3300 a day.

I also do one day of HIT cardio.

Great program, Rage!

Glad you're enjoying it in that sick kind of way only us iron hungry people seem to get

Thank you so much for this I wanted to do this but only some days do i have a training partner so its good to see bodybuilding.com put out stuff for when we are alone in the gym. Thank you very much

Your welcome brother. Sometimes it's tough to find a good training partner. Best of luck to you.

[heelhavoc12]

You can charge the exercises around, if say your gym is missing some equipment etc. Biceps to Forearms with the reverse forearm curl first is by far the logical way to go because you wouldnt need a warm up for your forearms. However, if you want to change that up because concentration curls work better for you, it is fine just do a warm up before forearms. On leg day I do squats 8+6 Romanian dead lifts and reverse leg curls and for me they are awesome for me. You are not stuck with this program to really anything with the exception of 2 sets for small muscle groups 3 for large 8+6 Solo. Warm ups don't count. Stick to the 4 day format and split (however make it fit your schedule) but the actual exercises can be played with to see what fits for you.

Garrick

thanks for that information i really appreciate it, all sounds good and makes more sense. i just got back from the gym and tried the back trap delt and calves session out cause i hadnt hit those yet this week..and omg freakin insane! So much pain haha but it was a great workout and i loved it! i cant wait to start forreal next week and see how it all goes!

[ggfusion]

thanks for that information i really appreciate it, all sounds good and makes more sense. i just got back from the gym and tried the back trap delt and calves session out cause i hadnt hit those yet this week..and omg freakin insane! So much pain haha but it was a great workout and i loved it! i cant wait to start forreal next week and see how it all goes!

Glad you liked it brother! Keep it up!

[reicherts78]

Would anybody recommend adding some weighted abdominal work with this program? Im looking to hypertrophy my abs so they pop more during my next cut.

[ragingmuscle]

Would anybody recommend adding some weighted abdominal work with this program? Im looking to hypertrophy my abs so they pop more during my next cut.

Hey brother. I don't normally recommend weighting anything in the mid section, but everyone is different. If you have dieted all the way down to see your abs clearly and they are throwing off your symmetry a bit, then by all means have at it. Just don't weight the obliques...keep them high rep north of 50 per set.

[reicherts78]

Hey brother. I don't normally recommend weighting anything in the mid section, but everyone is different. If you have dieted all the way down to see your abs clearly and they are throwing off your symmetry a bit, then by all means have at it. Just don't weight the obliques...keep them high rep north of 50 per set.

Thanks Rage...I won't go too heavy. I may just add in a few sets per week. Great program. Been steadily moving up in all my lifts!

[gean004]

wow this is great. I was doing bench presses at 70lbs with no problem. but when I used the hellcentrics, I can only do 40lbs and it felt great after that.
I have a question,

will this program be okay using the hellcentrics??



Monday/Friday:
bench press
barbell curl
overhead triceps extension
squats
dynamic rows

Wednesday:
standing military press
deadlift
squats
pull ups

[ragingmuscle]

wow this is great. I was doing bench presses at 70lbs with no problem. but when I used the hellcentrics, I can only do 40lbs and it felt great after that.
I have a question,

will this program be okay using the hellcentrics??



Monday/Friday:
bench press
barbell curl
overhead triceps extension
squats
dynamic rows

Wednesday:
standing military press
deadlift
squats
pull ups

It can definitely be humbling, especially when using Hellcentrics. The split I recommend for HRT Solo or Hellcentrics is:

Day 1 - Shoulders, Biceps and Forearms
Day 2 - Legs
Day 3 - Off
Day 4 - Chest, Triceps
Day 5 - Back, Traps, Rear Delts and Calves.
Day 6 - Off
Day 7 - Off

Hellcentrics sets are 8 + 4 reps
Solo HRT sets are 8 + 6 reps

That rep scheme never changes for each set

[brad23]

It can definitely be humbling, especially when using Hellcentrics. The split I recommend for HRT Solo or Hellcentrics is:

Day 1 - Shoulders, Biceps and Forearms
Day 2 - Legs
Day 3 - Off
Day 4 - Chest, Triceps
Day 5 - Back, Traps, Rear Delts and Calves.
Day 6 - Off
Day 7 - Off

Hellcentrics sets are 8 + 4 reps
Solo HRT sets are 8 + 6 reps

That rep scheme never changes for each set

And speaking from experience, I've run both versions of HTH.....you'll feel like your going to puke if you hit it right! Just a warning lol. But its a GREAT routine to run!

[gean004]

It can definitely be humbling, especially when using Hellcentrics. The split I recommend for HRT Solo or Hellcentrics is:

Day 1 - Shoulders, Biceps and Forearms
Day 2 - Legs
Day 3 - Off
Day 4 - Chest, Triceps
Day 5 - Back, Traps, Rear Delts and Calves.
Day 6 - Off
Day 7 - Off

Hellcentrics sets are 8 + 4 reps
Solo HRT sets are 8 + 6 reps

That rep scheme never changes for each set

that's great. I'll use the split you recommend.

So I guess I was doing the solo HRT sets then 'cause I was using 6 reps of negative.
Will it cause me any harm if I use the solo HRT sets instead of hellcentrics?

[ragingmuscle]

that's great. I'll use the split you recommend.

So I guess I was doing the solo HRT sets then 'cause I was using 6 reps of negative.
Will it cause me any harm if I use the solo HRT sets instead of hellcentrics?

Both forms are very effective, so you're good to go on that solo brother.

[tg0]

Would this workout be too much for a 17 year old (6ft1, 197lbs)

[Paulie_G]

I was just thinking. What about on barbell exercises, you could quickly rack the bar, and add chains, then continue with the hellcentric reps. I know there is a pause here, but the chains can take the place of the pressure provided by a partner. Thoughts?

[ragingmuscle]

Would this workout be too much for a 17 year old (6ft1, 197lbs)

You bet. As in not too much brother. Great place to start for a beginner and a great workout for a Pro even.

I was just thinking. What about on barbell exercises, you could quickly rack the bar, and add chains, then continue with the hellcentric reps. I know there is a pause here, but the chains can take the place of the pressure provided by a partner. Thoughts?

Interesting idea, the only thing is that once you would rack the weight, the muscles are no longer under tension until you get back under the bar. The idea of a Hellcentric is to keep the muscle under constant tension especially in the partial to make the muscle work as hard as you can make it work. I like the idea of adding some tension to the negative even in Solo HRT, so I think it's a good idea to try it. Just watch you don't get caught failing under the bar unless you have the safety rack set as a precautionary measure.

[Paulie_G]

You bet. As in not too much brother. Great place to start for a beginner and a great workout for a Pro even.



Interesting idea, the only thing is that once you would rack the weight, the muscles are no longer under tension until you get back under the bar. The idea of a Hellcentric is to keep the muscle under constant tension especially in the partial to make the muscle work as hard as you can make it work. I like the idea of adding some tension to the negative even in Solo HRT, so I think it's a good idea to try it. Just watch you don't get caught failing under the bar unless you have the safety rack set as a precautionary measure.

I only train alone in a Power rack. I have my chains within a couple of feet of the bar, hanging from the rack. So at most, it will take 15-20 secs to get back under the bar. I'll give it a try, and see how it works out.

[tg0]

You bet. As in not too much brother. Great place to start for a beginner and a great workout for a Pro even.



Interesting idea, the only thing is that once you would rack the weight, the muscles are no longer under tension until you get back under the bar. The idea of a Hellcentric is to keep the muscle under constant tension especially in the partial to make the muscle work as hard as you can make it work. I like the idea of adding some tension to the negative even in Solo HRT, so I think it's a good idea to try it. Just watch you don't get caught failing under the bar unless you have the safety rack set as a precautionary measure.

Fk yeah! I'm so stoked to start this tomorrow! Thanks for the reply man!

[thorfinnr]

Fk yeah! I'm so stoked to start this tomorrow! Thanks for the reply man!

At 17, the one thing I will suggest...is EAT! Your 17, you have an advantage over us older guys working this program, your metabolism is still in high-gear! Depending on what you're training for, this can add the mass, or can help you streamline for strength. I would defer to Rage, Garrick, or one of the other guys to advise on how much and how often, just definitely don't under do it. Your body is still growing and changing, so don't slow it down...but you can guide it.

Rage has often said the hardest part of this routine is the nutrition part. I'm having a hard time getting it all in...so I am supplementing with a protein shake for now. I think I need to work harder and get more organized with my food. I want the hunger that comes from the hard work.

If you post your weight and what you'd like to train for(cutting, strength, mass, etc) I'm thinking one of the guys with more nutrition program knowledge than I would be glad to advise you on how much protein/carbs/etc you should shoot for on the program.

You'll love the results...never quit!

[tg0]

At 17, the one thing I will suggest...is EAT! Your 17, you have an advantage over us older guys working this program, your metabolism is still in high-gear! Depending on what you're training for, this can add the mass, or can help you streamline for strength. I would defer to Rage, Garrick, or one of the other guys to advise on how much and how often, just definitely don't under do it. Your body is still growing and changing, so don't slow it down...but you can guide it.

Rage has often said the hardest part of this routine is the nutrition part. I'm having a hard time getting it all in...so I am supplementing with a protein shake for now. I think I need to work harder and get more organized with my food. I want the hunger that comes from the hard work.

If you post your weight and what you'd like to train for(cutting, strength, mass, etc) I'm thinking one of the guys with more nutrition program knowledge than I would be glad to advise you on how much protein/carbs/etc you should shoot for on the program.

You'll love the results...never quit!

Well basically my main goal is to get a muscular physique! I weigh 197lbs, at 6'1"

[jetadel13]

I cant download the file for it im using my phone files too big, anywhere else i can see the whole workout program

[ragingmuscle]

I cant download the file for it im using my phone files too big, anywhere else i can see the whole workout program

Do you just need the workout logs brother? If you have an iphone, you might be able to open them in the ibook app.

[jetadel13]

Do you just need the workout logs brother? If you have an iphone, you might be able to open them in the ibook app.

Yes im looking for the workout log, and i do not have an iphone

[heelhavoc12]

starting week 4 tomorrow! everything is going good!

[ragingmuscle]

Yes im looking for the workout log, and i do not have an iphone

Maybe have a buddy print them out for you.

starting week 4 tomorrow! everything is going good!

Way to go brother. Keep after it!

[jetadel13]

Nm i got it starting monday, nice and simple!!

[ScottRoland]

This is the first time I did a program that concentrated so much on negatives and I gotta say.... HRT is awesome! I opted for the HRT Solo because I don't use a partner...for many reasons and from day 1 ... I felt like this was going to work. Intense.... and solid! Also...getting the emails from RAGE helped keep up the intensity. I'm going to do an 8 week cut...using some Animal Stacks and I may just do HRT Solo again.

Thanks Rage! Your personal attention to us wanna-be's makes you top notch in my book !

Uploaded my pic in the T-shirt Hall of Fame today too!

[ragingmuscle]

This is the first time I did a program that concentrated so much on negatives and I gotta say.... HRT is awesome! I opted for the HRT Solo because I don't use a partner...for many reasons and from day 1 ... I felt like this was going to work. Intense.... and solid! Also...getting the emails from RAGE helped keep up the intensity. I'm going to do an 8 week cut...using some Animal Stacks and I may just do HRT Solo again.

Thanks Rage! Your personal attention to us wanna-be's makes you top notch in my book !

Uploaded my pic in the T-shirt Hall of Fame today too!

Right on brother. It was an honor to work with you and I'm proud of you for finishing what you started.

[heelhavoc12]

i have completed 6 weeks of this program and can definitely tell an increase in strength. In bench ive gone from 225 to 240 maybe 250, and on decline from 240ish to 265. all my other lifts are progressing too, im lovin it!