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Rage
11-12-09, 5:39 pm
HELL RAISER TRAINING: Split Set Training w/ Forced Negatives (SST/FN)
by Tom Rage Fuller



Id like to share with all my Animal brothers, a training technique Ive 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, lets get into it.

The SST/FN Technique: chosse 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. Here are two sample routines, one bulking and one cutting, using the Hell Raiser Training method.


BULKING ROUTINE
Only working sets are listed.


Day 1 - Arms:

Close Grip Bench 2 x 8+4
One Arm Machine Tricep Ext 2 x 8+4
Lying DB Triceps Ext 2 x 8+4
Standing DB Curls 2 x 8+4
DB Preacher Curls 2 x 8+4
Reverse Curls 2 x 8+4
Forward and Reverse Wrist Curls 3 x 15 each
Abs 1 x 100 each side

Day 2 - Quads, Hamstrings

Leg Extension 2 x 8+4
Leg Press 2 x 8+4
Hack Squats 2 x 8+4
Hamstring Raises 2 x 8+4
Standing Leg Curls 2 x 8+4

Day 3 - Off

Day 4 - Chest & Shoulders:

BB/Smith or DB Press 2 x 8+4
Incline Smith or DB Flyes 2 x 8+4
Pec Dec 2 x 8+4
DB or Smith Military Press 2 x 8+4
Side Laterals 2 x 8+4
Barbell Shrugs 2 x 8+4
Abs 1 x 100 each side

Day 5 - Back, Rear Delts and Calves:

Wide Grip Pull Ups 2 x 8+4
Deadlift 2 x 10
Narrow Grip Pull Downs 2 x 8+4
Reverse Pec Dec or Bent Laterals 2 x 8+4
Calf Extensions 2 x 8+4
Calf Raises 2 x 8+4

Day 6 & 7 - Off




CUTTING ROUTINE
Only working sets are listed.


Day 1 - Arms:
Week A
Close Grip Bench 2 x 8+4
One Arm Machine Tricep Ext 2 x 8+4
Lying DB Triceps Ext 1 x 8+4
Standing DB Curls 2 x 8+4
DB Preacher Curls 1 x 8+4
Reverse Curls 2 x 8+4
Forward and Reverse Wrist Curls 3 x 15 each
Abs 3 x 100 each side

Week B
Partial Dips 2 x 8+4
Pull Downs 2 x 8+4
Overhead DB Ext. 1 x 8+4
Incline DB Curls 2 x 8+4
Lying Machine Curls 1 x 8+4
DB Hammers 2 x 8+4
Forward and Reverse Wrist Curls 3 x 15 each
Abs 3 x 100 each side

Day 2 - Quads, Hamstrings
Leg Extension 2 x 8+4
Leg Press 2 x 8+4
Hack Squats 2 x 8+4
Hamstring Raises 2 x 8+4
Standing Leg Curls 2 x 8+4

Day 3 - Off

Day 4 - Chest & Shoulders:
Week A
DB Press 2 x 8+4
DB Flyes 2 x 8+4
Pec Dec 1 x 8+4
Smith Military Press 2 x 8+4
Side Laterals 2 x 8+4
Barbell Shrugs 2 x 8+4
Abs 3 x 100 each side

Week B
Flat Smith 2 x 8+4
Incline Smith 2 x 8+4
Pec Dec 1 x 8+4
DB Military 2 x 8+4
Side Laterals 2 x 8+4
DB Shrugs 2 x 8+4
Abs 3 x 100 each side

Day 5 - Back, Rear Delts and Calves:
Week A
Wide Grip Pull Ups 2 x 8+4
Deadlift 2 x 10
Narrow Grip Pull Downs 2 x 8+4
Reverse Pec Dec or Bent Laterals 2 x 8+4
Calf Extensions 2 x 8+4
Calf Raises 2 x 8+4

Week B
Wide Grip Pullups 2 x 8+4
T Bar Rows 2 x 8+4
Straight Arm Pulldowns 2 x 8+4
Incline Rear Delt Raises 2 x 8+4
Calf Extensions 2 x 8+4
Calf Raises 2 x 8+4

Day 6 & 7 - Off

Rage
11-12-09, 5:39 pm
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.

rev8ball
11-12-09, 6:26 pm
Great stuff, bro. Looks solid....

Plus, that's an awesome review. I've heard that this Mike dude is one smart, good-looking som'bitch!

Rage
11-12-09, 7:30 pm
Great stuff, bro. Looks solid....

Plus, that's an awesome review. I've heard that this Mike dude is one smart, good-looking som'bitch!

That he is lol...It's none other than Michael S. Palmieri himself (rev8ball). Honored to have worked with you on this brother!

BBWifey
11-12-09, 8:18 pm
AWWWW.. So THIS is what you do all day @ your desk!!! LOL.... Great post, and it really shows that this works... I saw the pictures!!! Congrats on getting the backing for this... Alot of guys are gonna get HUGE if they stick with it.

Rage
11-13-09, 10:32 am
AWWWW.. So THIS is what you do all day @ your desk!!! LOL.... Great post, and it really shows that this works... I saw the pictures!!! Congrats on getting the backing for this... Alot of guys are gonna get HUGE if they stick with it.

Lol...as soon as Danny quits pretending to have swine flu, we'll be able to get after it again. I mean wearing the fake pig tail is just going too far...

Rage
11-13-09, 10:34 am
Ryan DeLuca, CEO of bodybuilding.com is having his content guys put together an article on this technique, so we'll put some videos together to help demonstrate. I'll put them on here also when they are finished. A video is worth a million words.

LittleMan55
11-13-09, 10:53 am
Shit... I didn't know rev8ball was the founder if the ISSAC!!! I got enlightened in more than one way in this thread. I greatly appreciate the information Tom and Mike. I plan on working SST/FN in after my volume cycle that starts in a few weeks.

Rage
11-13-09, 11:37 am
Shit... I didn't know rev8ball was the founder if the ISSAC!!! I got enlightened in more than one way in this thread. I greatly appreciate the information Tom and Mike. I plan on working SST/FN in after my volume cycle that starts in a few weeks.

Some incredible knowledge and talent on this forum. In fact, Rev should probably have his own Ask The Animals Thread. The man has so much experience, passion and is an absolute genious with his knowledge of the sport.

Mr. Dead
11-13-09, 12:16 pm
Damn!!! After reading that, it almost makes me wish I had a training partner... But, currently there's nobody at my gym, that I'd even consider asking to even get me a drink of water...

rev8ball
11-13-09, 12:59 pm
Some incredible knowledge and talent on this forum. In fact, Rev should probably have his own Ask The Animals Thread. The man has so much experience, passion and is an absolute genious with his knowledge of the sport.

Awwww, shit, guys, you're gonna make me blush! Thanks for the props.....


Damn!!! After reading that, it almost makes me wish I had a training partner... But, currently there's nobody at my gym, that I'd even consider asking to even get me a drink of water...

I know what you mean. One of the things that Rage and I talked about is having someone you know you can trust so you get the correct resistance on the negative, but you're not fighting your partner. If someone reliable to do this is not available, one alternative is to use something like a Smith or a plate-loaded machine. Load up a weight that you really can't lift (>100% 1RM) and have someone simply help you lift the weight, but then you lower the weight (4-5 count) by yourself. Then, they lift the weight with you again, and repeat. Since all they're doing is helping with the positive, you don't have to worry about trying to explain to a moron what you're trying to do.

Hope that helps....

Mr. Dead
11-13-09, 1:02 pm
Awwww, shit, guys, you're gonna make me blush! Thanks for the props.....



I know what you mean. One of the things that Rage and I talked about is having someone you know you can trust so you get the correct resistance on the negative, but you're not fighting your partner. If someone reliable to do this is not available, one alternative is to use something like a Smith or a plate-loaded machine. Load up a weight that you really can't lift (>100% 1RM) and have someone simply help you lift the weight, but then you lower the weight (4-5 count) by yourself. Then, they lift the weight with you again, and repeat. Since all they're doing is helping with the positive, you don't have to worry about trying to explain to a moron what you're trying to do.

Hope that helps....

Thanks!!! I'll give that a go...

BBWifey
11-13-09, 1:07 pm
Lol...as soon as Danny quits pretending to have swine flu, we'll be able to get after it again. I mean wearing the fake pig tail is just going too far...

LMAO! Yeah and he's been running around squeeling the whole time... But on a serious note, I can't wait to see where this takes D's body, Like it has your's!

DBOY
11-13-09, 1:19 pm
Lol...as soon as Danny quits pretending to have swine flu, we'll be able to get after it again. I mean wearing the fake pig tail is just going too far...

Pretending....damn brotha that's cold. But wen I come back to work after this week cuz I feel like im gettn better after rest this whole week, we gana tear shit up cuz that routine is no joke n its painful but PAIN IS GOOD!!!! Just the week that I did it wit you felt like there was something happening wit my baby muscles.....

LittleMan55
11-13-09, 1:23 pm
Some incredible knowledge and talent on this forum. In fact, Rev should probably have his own Ask The Animals Thread. The man has so much experience, passion and is an absolute genious with his knowledge of the sport.

I am in support of that. I know everytime I have read some of his posts I have walked away with more knowledge about this great sport.

prowrestler
11-13-09, 3:05 pm
looks good

but not for anyone who hasnt atleast been training for 3-5 years and actually looks like a weight lifter yet.

Rage
11-13-09, 5:10 pm
looks good

but not for anyone who hasnt atleast been training for 3-5 years and actually looks like a weight lifter yet.

Thanks bro! Great to see you in here. I respect your training. Your right, it takes a good couple years under your belt before you can really go balls out with this training, but a beginner can start out with less intensity on the forced negatives and even back off to around 60 or 70% of 1RM to start reaping the rewards early on with SST/FN.

prowrestler
11-13-09, 6:07 pm
Thanks bro! Great to see you in here. I respect your training. Your right, it takes a good couple years under your belt before you can really go balls out with this training, but a beginner can start out with less intensity on the forced negatives and even back off to around 60 or 70% of 1RM to start reaping the rewards early on with SST/FN.

get strong with the least amount needed, then move on up when you need to. reap all you can outta something before ditching it.

most begginers probably can add alot of muscle And set get there heads into lifting while on a basic program thats very simple to run and execute.


this would be fun to run for a guy who knows his shit in the gym, and kitchen.

Rage
11-13-09, 6:48 pm
Awwww, shit, guys, you're gonna make me blush! Thanks for the props.....



I know what you mean. One of the things that Rage and I talked about is having someone you know you can trust so you get the correct resistance on the negative, but you're not fighting your partner. If someone reliable to do this is not available, one alternative is to use something like a Smith or a plate-loaded machine. Load up a weight that you really can't lift (>100% 1RM) and have someone simply help you lift the weight, but then you lower the weight (4-5 count) by yourself. Then, they lift the weight with you again, and repeat. Since all they're doing is helping with the positive, you don't have to worry about trying to explain to a moron what you're trying to do.

Hope that helps....

Awesome solo alternative.


Pretending....damn brotha that's cold. But wen I come back to work after this week cuz I feel like im gettn better after rest this whole week, we gana tear shit up cuz that routine is no joke n its painful but PAIN IS GOOD!!!! Just the week that I did it wit you felt like there was something happening wit my baby muscles.....

Lol..personally I liked the pic I sent you if the virus is left untreated..that shit was fucking funny. Get better bro...I'm going to put you through the ringer come Monday!


get strong with the least amount needed, then move on up when you need to. reap all you can outta something before ditching it.

most begginers probably can add alot of muscle And set get there heads into lifting while on a basic program thats very simple to run and execute.


this would be fun to run for a guy who knows his shit in the gym, and kitchen.

Just saw your sig about powerlifters...thats some good shit right there lol.

DBOY
11-13-09, 7:01 pm
Yup that's shit made me laugh, the only time I laugh'd all week. Ill be ready to go on monday brotha.....

Mr. Dead
11-13-09, 7:14 pm
Ill be ready to go on monday brotha.....

In nomine Patris, et Filii, et Spiritus Sancti. Amen. *LOL*

B Con
11-13-09, 9:07 pm
I know what you mean. One of the things that Rage and I talked about is having someone you know you can trust so you get the correct resistance on the negative, but you're not fighting your partner. If someone reliable to do this is not available, one alternative is to use something like a Smith or a plate-loaded machine. Load up a weight that you really can't lift (>100% 1RM) and have someone simply help you lift the weight, but then you lower the weight (4-5 count) by yourself. Then, they lift the weight with you again, and repeat. Since all they're doing is helping with the positive, you don't have to worry about trying to explain to a moron what you're trying to do.

Hope that helps....

Hmmm this would work for a portion of the moves... I may give this a whirl...

Mr. Dead
11-16-09, 1:08 pm
In nomine Patris, et Filii, et Spiritus Sancti. Amen. *LOL*

Good luck, D-Boy!!!

Beowulf
11-17-09, 10:51 am
Ryan DeLuca, CEO of bodybuilding.com is having his content guys put together an article on this technique, so we'll put some videos together to help demonstrate. I'll put them on here also when they are finished. A video is worth a million words.

Sounds cool. There's going to be a vid?

Firedrake
11-17-09, 9:32 pm
Hmmm -- I may have to give that alternative a try . . . since I don't have any decent partners available.

Rage
11-17-09, 9:42 pm
Sounds cool. There's going to be a vid?

In the works. In the meantime, I know Firedrake has some vids of us doing SST/FN at the last ABC. Maybe I can get him to post one over here pretty quick.

NJC_Manhattan
11-17-09, 9:47 pm
Truly impressive stuff. Great read. Thanks for bringing this to forvm.

Firedrake
11-18-09, 12:55 am
In the works. In the meantime, I know Firedrake has some vids of us doing SST/FN at the last ABC. Maybe I can get him to post one over here pretty quick.

I'll try to get 'em up tomorrow night -- how's that?

Rage
11-18-09, 10:09 am
Truly impressive stuff. Great read. Thanks for bringing this to forvm.

Of course bro. Don't need to walk around with that one in my pocket like it's a secret. I want to see my brothers getting some results.


I'll try to get 'em up tomorrow night -- how's that?

That would be awesome Jim!

Rage
11-20-09, 2:47 pm
Here's a small example of this training technique that Jim put together at the last ABC.

http://www.youtube.com/watch?v=PIHwY3ABbjU

Rage
12-15-09, 3:31 pm
I just took a few weeks off this routine to break it up a bit. I made zero gains in muscle during my off time from the technique and just doing what I normally used to do with straight sets. Went back on SST/FN and put on 2.3 lbs of muscle in 6 days. My doctor is just floored by the results. He uses an InBody 320 Body Composition Analysis to run the tests. I normally see him once a month, but stopped in after a week because I had gained a few lbs within a week and wanted to make sure it was the right kind of gain. Obviously it was. Brutal routine but well worth it.

Mr. Dead
12-15-09, 3:32 pm
Great stuff!!! Definitely wish I had a training partner, to give this a run!!!

Firedrake
12-15-09, 3:33 pm
Damn, boss -- that's spectacular! Congrats!

rev8ball
12-15-09, 6:19 pm
I just took a few weeks off this routine to break it up a bit. I made zero gains in muscle during my off time from the technique and just doing what I normally used to do with straight sets. Went back on SST/FN and put on 2.3 lbs of muscle in 6 days. My doctor is just floored by the results. He uses an InBody 320 Body Composition Analysis to run the tests. I normally see him once a month, but stopped in after a week because I had gained a few lbs within a week and wanted to make sure it was the right kind of gain. Obviously it was. Brutal routine but well worth it.

The great thing is that you will probably make even better gains on it now since you gave your body a little bit of a break.

THROUGH THE CEILING!!!!

Rage
12-16-09, 8:47 pm
The great thing is that you will probably make even better gains on it now since you gave your body a little bit of a break.

THROUGH THE CEILING!!!!

Hopefully..I still just can't believe how well this works. Take it out...flat...put it in..and bam...growth.

mritter3
12-17-09, 10:12 am
solid post rage, thanks for sharing that with us.

N. Motta
12-30-09, 5:34 pm
The Technique; Chose 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....

Very very interesting read. Excited to begin trying this once I feel competent enough. Also, granted I get the nod from Rage, I am interested in using the example split for bulking you provided.

With that said, what is the best way to estimate my 1 rep max? Furthermore 80% of my 1RM? I have been logging my workouts for the past 3 months and always striving to hit 10 challenging reps.

A little clarification on the negatives. "Increasing tension." Does that mean your partner should be making it 'harder' while you are working that 5 count? For example if I was on a set of incline bench presses, once I began the negative portion of the set, would the training partner 'push down' on the bar? Or just simply provide enough support so that the bar did not drop on my chest?

Very excited to incorporate this into my training.

Invictus 7
12-30-09, 7:26 pm
Ok, so the first time I did this was on Back/Rear Delt day.

I could not believe how deep the technique reaches into the fiber - as Rage explains it causes micro-tears deep in areas that no doubt add to growth in areas I just have not been able to access.

Outstanding technique but don't surprised if you puke. It's 100% Animal Intense.

N. Motta
12-31-09, 12:39 am
Very very interesting read. Excited to begin trying this once I feel competent enough. Also, granted I get the nod from Rage, I am interested in using the example split for bulking you provided.

With that said, what is the best way to estimate my 1 rep max? Furthermore 80% of my 1RM? I have been logging my workouts for the past 3 months and always striving to hit 10 challenging reps.

A little clarification on the negatives. "Increasing tension." Does that mean your partner should be making it 'harder' while you are working that 5 count? For example if I was on a set of incline bench presses, once I began the negative portion of the set, would the training partner 'push down' on the bar? Or just simply provide enough support so that the bar did not drop on my chest?

Very excited to incorporate this into my training.

Bump.

Sorry to be so anxious, just really hoping for some feedback on my questions. I really think this is a technique that could help me with my lagging areas.

NaturalTrainee
01-04-10, 3:52 pm
Really interesting intensity technique. Excellent work Rage.

The_Legacy
01-04-10, 5:08 pm
Very intresting. Video looks killer

Mr. Dead
01-04-10, 5:44 pm
I'm going to go out on a limb, and guess that this would not be good on a pre-contest diet...

Junior
01-06-10, 7:17 am
Bump.

Sorry to be so anxious, just really hoping for some feedback on my questions. I really think this is a technique that could help me with my lagging areas.

From the video seems like your partner makes it harder when you do the 5 count. You can tell by the way their hands grab the machine when they help their partners. Correct me if I'm wrong since no one replied to this question.

Rage
01-06-10, 3:07 pm
solid post rage, thanks for sharing that with us.

Your welcome brother.


Very very interesting read. Excited to begin trying this once I feel competent enough. Also, granted I get the nod from Rage, I am interested in using the example split for bulking you provided.

With that said, what is the best way to estimate my 1 rep max? Furthermore 80% of my 1RM? I have been logging my workouts for the past 3 months and always striving to hit 10 challenging reps.

A little clarification on the negatives. "Increasing tension." Does that mean your partner should be making it 'harder' while you are working that 5 count? For example if I was on a set of incline bench presses, once I began the negative portion of the set, would the training partner 'push down' on the bar? Or just simply provide enough support so that the bar did not drop on my chest?

Very excited to incorporate this into my training.

On your 1RM, you can always guesstimate based on your experience in the gym. If the weight you pick initially is too easy/hard just adjust for the next go around.

On the Forced Negatives portion of the movement you do in fact have your partner pushing on the bar very carefully while guaging how your handling the resistance he's providing. Your partner would push on the bar with continuous pressure all the way to your chest and then he helps you bring the bar back up to the starting position. The two of you are working as a team and your not fighting against each other.


Ok, so the first time I did this was on Back/Rear Delt day.

I could not believe how deep the technique reaches into the fiber - as Rage explains it causes micro-tears deep in areas that no doubt add to growth in areas I just have not been able to access.

Outstanding technique but don't surprised if you puke. It's 100% Animal Intense.

And looking forward to hitting it again with you this Saturday brother.


Bump.

Sorry to be so anxious, just really hoping for some feedback on my questions. I really think this is a technique that could help me with my lagging areas.

Sorry for the delay brother. See answers above.


Really interesting intensity technique. Excellent work Rage.

Thank you brother. Give it a try and let us know how it works for you.


Very intresting. Video looks killer

It is some pretty intense work to say the least.


I'm going to go out on a limb, and guess that this would not be good on a pre-contest diet...

Pre contest is all about emptying the tank and this does just that. I'm running it for my prep all the way through every other week.


From the video seems like your partner makes it harder when you do the 5 count. You can tell by the way their hands grab the machine when they help their partners. Correct me if I'm wrong since no one replied to this question.

This is correct.

Rage
01-06-10, 3:10 pm
I'm willing to work with anyone who would like to learn more about this technique at the Arnold when we train at the gym out there. I'm open Thursday, Friday and Saturday evening. Let me know asap if you wnat to jump in on this. Max 3 people each day.

Mr. Dead
01-06-10, 3:14 pm
I'm willing to work with anyone who would like to learn more about this technique at the Arnold when we train at the gym out there. I'm open Thursday, Friday and Saturday evening. Let me know asap if you wnat to jump in on this. Max 3 people each day.

In!!!

BBWifey
01-06-10, 3:15 pm
In!!!

your in for everything!!! LOL

Mr. Dead
01-06-10, 3:31 pm
your in for everything!!! LOL

Especially if it involves pain and torture... (I'm as sadistic/masochistic as Rage is... *LOL*)

N. Motta
01-06-10, 4:01 pm
On the Forced Negatives portion of the movement you do in fact have your partner pushing on the bar very carefully while guaging how your handling the resistance he's providing. Your partner would push on the bar with continuous pressure all the way to your chest and then he helps you bring the bar back up to the starting position. The two of you are working as a team and your not fighting against each other.

Thank you brother.

jbfoster633
01-07-10, 12:50 pm
This technique sounds outRAGEous. I love it!!! Look forward to trying it out next week or will probably start Friday with back. Can't wait. I pretty sadistic about my lifting too. Haha.

Rage
01-07-10, 3:45 pm
Big update coming from Michael here pretty soon. Looks like he's got his hands full...or I should say even more full....

Mr. Dead
01-07-10, 3:48 pm
Big update coming from Michael here pretty soon. Looks like he's got his hands full...or I should say even more full....

*Staying tuned...*

Rage
01-08-10, 11:07 am
In!!!

Which day? I'm training Thursday is Chest/Shoulders/Traps and Friday is Back/Rear Delts/Calves.

Saturday I'll work with 4 guys that can agree on a bodypart, but I won't be training myself.

Groundpounder88
01-08-10, 11:35 am
Rage, I'm definitley in for Back/Rear Delts/calves on Friday!!!!!

shortstack
01-08-10, 11:35 am
Hey Bro, I wouldn't mind hitting the Friday session if you have room.

Jeremy

Rage
01-08-10, 11:41 am
Rage, I'm definitley in for Back/Rear Delts/calves on Friday!!!!!


Hey Bro, I wouldn't mind hitting the Friday session if you have room.

Jeremy

Thursday
1. Mr Dead?
2.
3.

Friday - Full
1. Mr Dead?
2. Groundpounder88
3. Shortstack

Saturday - Lets do Arms. I'll take on 4
1.
2.
3.
4.

fatbackgoal
01-08-10, 12:03 pm
I will take a Saturday slot if still available.

Mr. Dead
01-08-10, 12:11 pm
Which day? I'm training Thursday is Chest/Shoulders/Traps and Friday is Back/Rear Delts/Calves.

Saturday I'll work with 4 guys that can agree on a bodypart, but I won't be training myself.

Friday... My back needs some serious attention... *LOL*

Thursday
1.
2.
3.

Friday - Full
1. Mr Dead
2. Groundpounder88
3. Shortstack

Saturday - Lets do Arms. I'll take on 4
1.
2.
3.
4.

rev8ball
01-08-10, 12:19 pm
Big update coming from Michael here pretty soon. Looks like he's got his hands full...or I should say even more full....


LOL, you're not joking....

I posted the update here:
http://forum.animalpak.com/showthread.php?t=29234

Rage
01-08-10, 12:30 pm
I will take a Saturday slot if still available.

Thursday
1.
2.
3.

Friday - Full
1. Mr Dead
2. Groundpounder88
3. Shortstack

Saturday - Lets do Arms. I'll take on 4
1. fatbackgoal
2.
3.
4.

Rage
01-08-10, 12:31 pm
LOL, you're not joking....

I posted the update here:
http://forum.animalpak.com/showthread.php?t=29234

Honored and humbled brother. Thanks for everything Michael. You are the man!

DBOY
01-08-10, 1:23 pm
Rage,
If need be I can take a group myself those days as well. Seeing that I've been doing this routine wit you, if others want to go in...let me knw brotha ill help out..

DBOY

rev8ball
01-08-10, 1:44 pm
Honored and humbled brother. Thanks for everything Michael. You are the man!

No, YOU DA MAN!

No prob, bro. It's gonna be a blast!

Firefist
01-08-10, 2:58 pm
wow, i am absolutely interested in this training technique, i am gonna start next week (after some more thorough reading of course!). im stuck at a bit of a plateau right now, and i know this will jack me right through. Rage or rev, can you give me a bit of a diet outline for this, if its not too much to ask? would it be the same as the the bulking diets that the iron contest bros did?

id love to get in on some arms on saturday Rage!

btw...i had no clue rev was who he was. all i can say is that i am truely honored to be part of this forum, there are alot of outstanding individuals on here, doin their thang.

Rage
01-08-10, 3:15 pm
wow, i am absolutely interested in this training technique, i am gonna start next week (after some more thorough reading of course!). im stuck at a bit of a plateau right now, and i know this will jack me right through. Rage or rev, can you give me a bit of a diet outline for this, if its not too much to ask? would it be the same as the the bulking diets that the iron contest bros did?

id love to get in on some arms on saturday Rage!

btw...i had no clue rev was who he was. all i can say is that i am truely honored to be part of this forum, there are alot of outstanding individuals on here, doin their thang.

Thursday
1.
2.
3.

Friday - Full
1. Mr Dead
2. Groundpounder88
3. Shortstack

Saturday - Lets do Arms. I'll take on 4
1. fatbackgoal
2. The Anti-Asian
3.
4.

Thanks for being a part brother. I need to know a bit more about you so I can recommend a diet. PM me your height, weight, age and anything else you think might help me out with you specifically.

Michael has a long list of credentials and it's been an honor to work with him on this technique. The Animal Forum truely is an authority as a whole when it comes to it's people, collective knowledge and the Universal product line.

fatbackgoal
01-08-10, 3:25 pm
Thursday
1.
2.
3.

Friday - Full
1. Mr Dead
2. Groundpounder88
3. Shortstack

Saturday - Lets do Arms. I'll take on 4
1. fatbackgoal
2.
3.
4.

Thanks man looking forward to it. Looks like I will be doing some reading up on it. Is there anything posted on Youtube?

Rage
01-08-10, 3:29 pm
Rage,
If need be I can take a group myself those days as well. Seeing that I've been doing this routine wit you, if others want to go in...let me knw brotha ill help out..

DBOY

Thanks for stepping up as always D. You certainly have plenty of experience with SST/FN to take on a few groups. Lets start with Friday since that is book for me already.

Firefist
01-08-10, 3:30 pm
PM sent sir!

excited to work hard, eat well and grow!

DBOY
01-08-10, 3:59 pm
Rage said it was koo, so if anyone else want to train/learn the SST/FN ill be there also thursday friday n sat

Thursday-chest,shoulder n traps
DBOY
1.
2.
3.

Friday-back,rear delts n calfs
DBOY
1.
2.
3.

Saturday-arms....ill train four this day cuz its my off day
1.
2.
3.
4

Rage
01-08-10, 7:30 pm
Thanks man looking forward to it. Looks like I will be doing some reading up on it. Is there anything posted on Youtube?

There's a lot of video that has been done but this is the only one uploaded for now. Gives you a pretty good idea of what the technique involves. This one is for Back.

http://www.youtube.com/watch?v=PIHwY3ABbjU

Mr. Dead
01-08-10, 7:39 pm
There's a lot of video that has been done but this is the only one uploaded for now. Gives you a pretty good idea of what the technique involves. This one is for Back.

http://www.youtube.com/watch?v=PIHwY3ABbjU

You can't scare me... *LOL* Good stuff... Gives me a sneak peak at what I'm getting into...

Tempus
01-08-10, 8:03 pm
Interesting sounding program. I love forced negs. I hadn't thought about using concentric pre-exhaust with them but the logic makes sense.

Great stuff.

Glad you posted it.

Rage
01-11-10, 12:08 pm
Thursday
1.
2.
3.

Friday - Full
1. Mr Dead
2. Groundpounder88
3. Shortstack

Saturday - Lets do Arms. I'll take on 4
1. fatbackgoal
2. The Anti-Asian
3. Bcon
4.

ghost
01-11-10, 12:41 pm
glad to see so many people getting great results from this!

Mr. Dead
01-11-10, 12:58 pm
I may need to change my daqy to Saturday... I noticed that the train with the Pro's workout is on Friday, and I threw my name in the hat to to try to train with Vinny...

Rage
01-11-10, 9:20 pm
I may need to change my daqy to Saturday... I noticed that the train with the Pro's workout is on Friday, and I threw my name in the hat to to try to train with Vinny...

No worries brother. I'll keep you as pending.

N. Motta
01-11-10, 9:33 pm
What is the recommended duration that someone such as myself, should spend using this training style?

Rage
01-12-10, 11:52 am
What is the recommended duration that someone such as myself, should spend using this training style?

My experience so far is that it can be run 12-14 weeks straight before any gains start to slow. Only a short off time of maybe a week or two is needed before hitting it again. Right now, I run it every other week and will all the way through my 6 months of contest prep.

Big C
01-12-10, 12:02 pm
Thursday
1.
2.
3.

Friday - Full
1. Mr Dead
2. Groundpounder88
3. Shortstack

Saturday - Lets do Arms. I'll take on 4
1. fatbackgoal
2. The Anti-Asian
3. B Con
4. Big C

Rage
01-12-10, 12:07 pm
Thursday
1.
2.
3.

Friday - Full
1. Mr Dead
2. Groundpounder88
3. Shortstack

Saturday - Lets do Arms. I'll take on 4
1. fatbackgoal
2. The Anti-Asian
3. B Con
4. Big C

I'm measuring those guns after this training session!

Rage
01-12-10, 12:09 pm
Thursday - Chest/Shoulders and Traps
1.
2.
3.

Friday - Full
1. Mr Dead
2. Groundpounder88
3. Shortstack

Saturday - Full
1. fatbackgoal
2. The Anti-Asian
3. B Con
4. Big C

NaturalTrainee
01-12-10, 1:41 pm
Your shit totally annihilated me when I tried it... It really needs a great reduction to volume to withstand such a technique...

Rage
01-12-10, 2:00 pm
Your shit totally annihilated me when I tried it... It really needs a great reduction to volume to withstand such a technique...

Exactly. It's checking the ego at the door and focusing on a technique for size instead of strength. While the two go hand in hand, they do not necessarily increase at the same rate. Thank you for the feedback.

NaturalTrainee
01-12-10, 2:38 pm
Yeah, it's pretty intense. I'ld reccommend a reduction to anyone willing to try it, like 6-8 sets for large muscle groups and 2-4 for smaller ones. I also noted it adds density to the set and a longer time under tension.

Rage
01-12-10, 4:29 pm
Yeah, it's pretty intense. I'ld reccommend a reduction to anyone willing to try it, like 6-8 sets for large muscle groups and 2-4 for smaller ones. I also noted it adds density to the set and a longer time under tension.

The protocol is 60-80 reps per bodypart. I recommend 3 exercises x 2 working sets each x 8+4 reps(12) = 72 reps. This falls within the guidelins Michael calls for. This paragraph is taken out of his research in the beginning of this thread.

"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."

Gio71
01-13-10, 8:49 am
Hi Rage,

I'm gonna start that routine on monday i just have a question because im from germany i wann know if i understood this right, 8 reps on positive then my partner helps me to do 4 negatives slow(5 secs down)

Another thing i wanted to ask is if i can change change for example on biceps from DB Curls to Barbell Curls ?

Rage
01-13-10, 10:16 am
Hi Rage,

I'm gonna start that routine on monday i just have a question because im from germany i wann know if i understood this right, 8 reps on positive then my partner helps me to do 4 negatives slow(5 secs down)

Another thing i wanted to ask is if i can change change for example on biceps from DB Curls to Barbell Curls ?

That's correct on the reps, but a word of caution. I see your 18 and unless you've got a good solid 2 years of hard training under your belt, your going to have to go real easy on those forced negatives. Your partner is carefully pulling the weight down as you resist on those 4 forced negatives. Go easy and be careful.

You can definitely swap out the DB Curls for BB Curls. It can be applied to many free weight exercises and machines. Be sure to give us your feedback on how it works for you.

Gio71
01-13-10, 11:25 am
That's correct on the reps, but a word of caution. I see your 18 and unless you've got a good solid 2 years of hard training under your belt, your going to have to go real easy on those forced negatives. Your partner is carefully pulling the weight down as you resist on those 4 forced negatives. Go easy and be careful.

You can definitely swap out the DB Curls for BB Curls. It can be applied to many free weight exercises and machines. Be sure to give us your feedback on how it works for you.

i train 1 year and 4 months now( was doing only basics,rows,squats,Deadlifts ,Presses) , im bulking at the moment i have a really good physique now, well thats what people always tell me in the gym and at school, but for me its never enough...
thank you for your fast reply bro i will give you feedback then.
good that you told me that my partner have to pull the weight slowly down because i thought he schould keep it a little up so i can be longer on the negative, ah i got another last question... for example when i get down on the negative and then want to start the postivie motion he should help me up right and start again with the negative?

Rage
01-13-10, 11:37 am
i train 1 year and 4 months now( was doing only basics,rows,squats,Deadlifts ,Presses) , im bulking at the moment i have a really good physique now, well thats what people always tell me in the gym and at school, but for me its never enough...
thank you for your fast reply bro i will give you feedback then.
good that you told me that my partner have to pull the weight slowly down because i thought he schould keep it a little up so i can be longer on the negative, ah i got another last question... for example when i get down on the negative and then want to start the postivie motion he should help me up right and start again with the negative?

Thats correct on the help from your partner. He should help you up but don't let him do all the work. After all, it's your set. Own it. Look forward to the feedback brother.

Gio71
01-13-10, 11:53 am
Thats correct on the help from your partner. He should help you up but don't let him do all the work. After all, it's your set. Own it. Look forward to the feedback brother.

ok thank you, i will give a feedback on monday

Gio71
01-14-10, 3:10 pm
Hi Rage,

i wanted to ask a thing about failure and intensity about normal routines like there are here on animal pak.com for example routine 6 or so

i noticed that if i dont go till failure on a set i wont grow or even get sore the next day..

so i wanted to ask something..for example i do skulls crushers i do first set with a weight i can do for 10 reps near to failure i probably could to 12 or so.. for next i go 8 and again 8... still feeling the muscle hard.. and on the 4 set i go till failure i may fail on the 7 rep( still in the 6-10 rep range).. its that the way you should train if you wanna grow ? i noticed that it worked for me, but whats confusen me i never see pros going to failure i dont know if its because of pre contest or something..just wanna know if its the right way to train ( it worked for me) , always see volume training without failure but i dont grow from 12-15 reps as i noticed only from heavy sets near to failure and last set till failure

Rage
01-14-10, 4:12 pm
Hi Rage,

i wanted to ask a thing about failure and intensity about normal routines like there are here on animal pak.com for example routine 6 or so

i noticed that if i dont go till failure on a set i wont grow or even get sore the next day..

so i wanted to ask something..for example i do skulls crushers i do first set with a weight i can do for 10 reps near to failure i probably could to 12 or so.. for next i go 8 and again 8... still feeling the muscle hard.. and on the 4 set i go till failure i may fail on the 7 rep( still in the 6-10 rep range).. its that the way you should train if you wanna grow ? i noticed that it worked for me, but whats confusen me i never see pros going to failure i dont know if its because of pre contest or something..just wanna know if its the right way to train ( it worked for me) , always see volume training without failure but i dont grow from 12-15 reps as i noticed only from heavy sets near to failure and last set till failure

The beautiful thing about bodybuilding is that it's an individual sport. There are plenty of Pro's that use sets to failure in their training routine, especially contest prep, but then you'll have another group of Pro's that do more volume and yet no failure and they get great results as well. What works for one, doesn't always work for another. In my experience I have not yet seen SST/FN not work for someone, especially the more seasoned athletes, but I'm sure there are plenty out there that it will not work for. My commitment to this sport is that I will share what works for me and most others. Your very young and need to keep trying different trining methods and come up with what works best for you.

Gio71
01-14-10, 4:51 pm
The beautiful thing about bodybuilding is that it's an individual sport. There are plenty of Pro's that use sets to failure in their training routine, especially contest prep, but then you'll have another group of Pro's that do more volume and yet no failure and they get great results as well. What works for one, doesn't always work for another. In my experience I have not yet seen SST/FN not work for someone, especially the more seasoned athletes, but I'm sure there are plenty out there that it will not work for. My commitment to this sport is that I will share what works for me and most others. Your very young and need to keep trying different trining methods and come up with what works best for you.

ok bro, well i will start SST/FN on Monday as i it told before and leave my basic routine for at least a month .

Gio71
01-14-10, 5:00 pm
I was only confused about this , because many articles on animalpak tell the same : without a set to failure no growth.. and on the other side ronnie coleman tells he never go to failure.. well for me as you said im young , till now failure worked for me, i still got a long road and will learn to what my body responds and to what not.

fatbackgoal
01-16-10, 7:40 pm
Rage said it was koo, so if anyone else want to train/learn the SST/FN ill be there also thursday friday n sat

Thursday-chest,shoulder n traps
DBOY
1.
2.
3.

Friday-back,rear delts n calfs
DBOY
1.fatbackgoal
2.
3.

Saturday-arms....ill train four this day cuz its my off day
1.
2.
3.
4

I would like to try it on back as I need to bring this up.

Firefist
01-17-10, 11:42 am
Thursday - Chest/Shoulders and Traps
1.
2.
3.

Friday - Full
1. Mr Dead
2. Groundpounder88
3. Shortstack

Saturday - Full
1. fatbackgoal
2. The Anti-Asian
3. B Con
4. Big C


a little bumpage for some chest/shoulders......arm day is gonna be fuckin intense!

Big C
01-19-10, 12:30 pm
I told Rage last night.....I tried this technique for the first time last night with my back workout and I can barely move today. It was hard getting out of bed I'm that sore. I did some chest supported t bars, wg pulldowns, wg pullups and bb rows. I had a trainer there who helped me with all the negatives and he did good......the pump was unreal.....ive been training a long time and don't think Ive ever had a back pump like that.

Anway, I'm going to continue to train this way as long as I have someone to trust in there to help me. I'm really looking forward to leg day now.

Rage
01-19-10, 8:55 pm
I told Rage last night.....I tried this technique for the first time last night with my back workout and I can barely move today. It was hard getting out of bed I'm that sore. I did some chest supported t bars, wg pulldowns, wg pullups and bb rows. I had a trainer there who helped me with all the negatives and he did good......the pump was unreal.....ive been training a long time and don't think Ive ever had a back pump like that.

Anway, I'm going to continue to train this way as long as I have someone to trust in there to help me. I'm really looking forward to leg day now.

Thanks for the feedback Chris. Generally speaking, the more experienced the athlete, the better the results. This technique is designed for the more seasoned athlete and Pro. Please keep us posted on your thoughts and experiences with it. Thanks again.

Rage
01-26-10, 10:30 am
Some short SST/FN Arm Training video clips posting later today. Should provide a bit more clarity on the technique. I will be putting up this entire weeks SST/FN training clips as DBOY and I run through them. DBOY gets to be the tortured one...I mean movie star lol.

fatbackgoal
01-26-10, 10:33 am
That would be great. Would someone please sign up to workout with DBOY on Friday at the Cage besides me? The last thing I want is to be the only one he has to take out his aggression on.

DBOY
01-26-10, 10:56 am
Some short SST/FN Arm Training video clips posting later today. Should provide a bit more clarity on the technique. I will be putting up this entire weeks SST/FN training clips as DBOY and I run through them. DBOY gets to be the tortured one...I mean movie star lol.

LOL....

Big C
01-26-10, 11:07 am
Some short SST/FN Arm Training video clips posting later today. Should provide a bit more clarity on the technique. I will be putting up this entire weeks SST/FN training clips as DBOY and I run through them. DBOY gets to be the tortured one...I mean movie star lol.

Awesome. Thanks Rage....this will let me know if I'm doing this right. I hope.

Mr. Dead
01-26-10, 12:48 pm
Some short SST/FN Arm Training video clips posting later today. Should provide a bit more clarity on the technique. I will be putting up this entire weeks SST/FN training clips as DBOY and I run through them. DBOY gets to be the tortured one...I mean movie star lol.

Awesome!!! *Staying tuned...*

rev8ball
01-26-10, 12:51 pm
Some short SST/FN Arm Training video clips posting later today. Should provide a bit more clarity on the technique. I will be putting up this entire weeks SST/FN training clips as DBOY and I run through them. DBOY gets to be the tortured one...I mean movie star lol.


Sweet. Looking forward to it, bro.....

Rage
01-26-10, 4:53 pm
These are a few of the exercises that can be done for arms. One vid for a tricep movement is missing because it didn't turn out, but this will give you guys an idea of what Rev and I have been talking about.

Close Grip Bench
http://s280.photobucket.com/albums/kk197/Ragingmuscle/?action=view&current=SSTFNCGB.flv

Cross Body Tricep Ext
http://s280.photobucket.com/albums/kk197/Ragingmuscle/?action=view&current=SSTFNDBCrossBodyExt.flv

DB Alt Curls
http://s280.photobucket.com/albums/kk197/Ragingmuscle/?action=view&current=SSTFNDBAltCurls.flv

DB Preacher Curls
http://s280.photobucket.com/albums/kk197/Ragingmuscle/?action=view&current=SSTFNDBPreacherCulrs.flv

Reverse Curls
http://s280.photobucket.com/albums/kk197/Ragingmuscle/?action=view&current=100_0483.flv

It's extreemly important to notice how close I'm paying attention as the spotter. Your pulling and pushing on the weight while constantly gauging how well your partner is resisting. You have to sonstantly adjust the tension on the weight as the person performing the exercise nears failure. Enjoy!

rev8ball
01-26-10, 5:50 pm
Sweet vids, bro. Great examples.

I will be doing some vids myself in the next few weeks to be used in my lecture. After the Arnold, I will let everyone know when they are posted.

G Diesel
01-26-10, 5:59 pm
Very interesting stuff... Forced negatives are no doubt intriguing and potentially revolutionary. I'm sure I'll be "borrowing" a little bit of this in the future. Thanks for the innovation, Rage.

Peace, G

Rage
01-26-10, 8:45 pm
Very interesting stuff... Forced negatives are no doubt intriguing and potentially revolutionary. I'm sure I'll be "borrowing" a little bit of this in the future. Thanks for the innovation, Rage.

Peace, G

It's my honor to give back to the sport we all know and love..our passion.

Rage
01-26-10, 9:06 pm
Leg Extensions
http://s280.photobucket.com/albums/kk197/Ragingmuscle/?action=view&current=SSTFNLegExt.flv

Leg Press
http://s280.photobucket.com/albums/kk197/Ragingmuscle/?action=view&current=SSTFNLegPress.flv

Hack Squats
http://s280.photobucket.com/albums/kk197/Ragingmuscle/?action=view&current=SSTFNHackSquats.flv

Ham/Glute Raises
http://s280.photobucket.com/albums/kk197/Ragingmuscle/?action=view&current=SSTFNHamGluteRaises.flv

Leg Curls
http://s280.photobucket.com/albums/kk197/Ragingmuscle/?action=view&current=SSTFNLegCurls.flv

Big C
01-26-10, 9:21 pm
Thanks for all the videos Rage....good stuff. Now I'm confident now I'm doing everything right. At first my partner was pushing down way too hard and I was only in the negative for 2-3 seconds, now I'm trying to stretch it out to about 5 seconds.

Your training techniques continue to inspire me ...as I will try anything proven to work for a little extra growth. This stuff is definately not for the weak or beginner lifter.

Rage
01-26-10, 9:33 pm
Thanks for all the videos Rage....good stuff. Now I'm confident now I'm doing everything right. At first my partner was pushing down way too hard and I was only in the negative for 2-3 seconds, now I'm trying to stretch it out to about 5 seconds.

Your training techniques continue to inspire me ...as I will try anything proven to work for a little extra growth. This stuff is definately not for the weak or beginner lifter.

Your welcome brother. I know I'm way over due on these lol. You are right...it's not for the weak or the beginner..and we are talking about two different people. This technique, as you know, is brutal, but effective.

DBOY
01-27-10, 7:45 pm
Your welcome brother. I know I'm way over due on these lol. You are right...it's not for the weak or the beginner..and we are talking about two different people. This technique, as you know, is brutal, but effective.

i can second that one.....very brutal n very effective!!

Firefist
01-28-10, 12:58 am
i can vouch right now that coupled with the diet and training, i have made a significant change in weight these last 2 weeks. all im sayin is, i wont be suprised if im 15 pounds heavier at the arnold compared to today.

Tempus
01-28-10, 2:52 am
i can second that one.....very brutal n very effective!!

Here here. I've been hitting it when I can as training partners are sparse. But it seems like every single workout yields visible gains.

Rage
01-28-10, 10:30 am
i can second that one.....very brutal n very effective!!

And here's the movie star...watch out for all the camera flashes lol...D is a perfect example of how effective this stuff is.


i can vouch right now that coupled with the diet and training, i have made a significant change in weight these last 2 weeks. all im sayin is, i wont be suprised if im 15 pounds heavier at the arnold compared to today.

Keep your protein high and supp your EAA's and look out Cage...here he comes.


Here here. I've been hitting it when I can as training partners are sparse. But it seems like every single workout yields visible gains.

Hey Mark. Thanks for the feedback brother.

GSant434
01-28-10, 9:38 pm
Rage asked me to stop in now that my life has slowed down for the moment to report on my SST/FN training has been going for the Iron Contest II.

It has been, to say the least nothing short of amazing. Because I know some people like to base success on poundage increases I'll include those for some of the bigger lifts.

I have been weight training off and on since High school, but I wouldn't consider myself to have been training seriously until the summer of 08. I've always has massive thighs from soccer & track + genetics in that respect, but I've always had the upper body of a etcomoroph. It has always been a hard gain for me to put on any size or strength in my upper body.

My knee exploded during my first official rugby game of the fall 09 semester. Once I started lifting again in mid October my only option was to hit the upper body. By late Nov early Dec I had gained back the strength I had pre injury in the majority of my upper body.

I've been doing SST/FN for 6 weeks now. Let me say this first. IT IS ABSOLUTELY PARAMOUNT THAT YOU HAVE A DEDICATED LIFTING PARTNER FOR IT TO BE TRULY EFFECTIVE! I can't stress that enough, I had to go one or two sessions with a gym attendant or regular meat head and it was terrible. On the performance side, I met both of my challenges so far that Rage had set out. CGB 185 8+4 x2 and Bench Press 210 x10 x2.

The most I can honestly say I have successfully (meaning good form and control) benched in my life prior to training was 195 pounds and that was for one set of 8 reps. On CGB I don't think I ever got above 165. As it stands this week I'm now up to 195 on bench for two sets of 8+4 and 185 on CGB again for 8+4.

Weight wise under Rage's tutelage and diet I've jumped from ~221 to pushing 235, and I'm sure I'll hit 240 before it's all said and done. My BF has risen slightly but looking at the splits from my BF tests the caliper tests on my Chest, Tricep and Thigh have all gone down. I've always carried more fat in my midsection than anywhere else so that's exactly where I expected and did put on a few centimeters.

The numbers may not be all that impressive to some but where I'm noticing it the most is in the "Feel" of my clothes. I've refrained from measuring myself since Dec for the specific purpose of forcing myself to work harder believing I'm not that much bigger. I'm definately bigger and my muscles are more dense and fuller then they ever have been. My dress shirts for my internship which were a good fit before are now tight if not pushing the limit on form fitting. My loose clothing before is not fitting comfortably.

I physically feel stronger than I ever have been in my life, and now that its looking like the ortho will clear me to return to play in mid March, I have a great deal of pity for the first man that stands in my path to a Try. I'm only getting bigger, and I'm only getting stronger, and I attributed a good portion of it to SST/FN

Firefist
01-28-10, 10:40 pm
good to hear gsant

Rage
01-29-10, 12:11 am
Rage asked me to stop in now that my life has slowed down for the moment to report on my SST/FN training has been going for the Iron Contest II.

It has been, to say the least nothing short of amazing. Because I know some people like to base success on poundage increases I'll include those for some of the bigger lifts.

I have been weight training off and on since High school, but I wouldn't consider myself to have been training seriously until the summer of 08. I've always has massive thighs from soccer & track + genetics in that respect, but I've always had the upper body of a etcomoroph. It has always been a hard gain for me to put on any size or strength in my upper body.

My knee exploded during my first official rugby game of the fall 09 semester. Once I started lifting again in mid October my only option was to hit the upper body. By late Nov early Dec I had gained back the strength I had pre injury in the majority of my upper body.

I've been doing SST/FN for 6 weeks now. Let me say this first. IT IS ABSOLUTELY PARAMOUNT THAT YOU HAVE A DEDICATED LIFTING PARTNER FOR IT TO BE TRULY EFFECTIVE! I can't stress that enough, I had to go one or two sessions with a gym attendant or regular meat head and it was terrible. On the performance side, I met both of my challenges so far that Rage had set out. CGB 185 8+4 x2 and Bench Press 210 x10 x2.

The most I can honestly say I have successfully (meaning good form and control) benched in my life prior to training was 195 pounds and that was for one set of 8 reps. On CGB I don't think I ever got above 165. As it stands this week I'm now up to 195 on bench for two sets of 8+4 and 185 on CGB again for 8+4.

Weight wise under Rage's tutelage and diet I've jumped from ~221 to pushing 235, and I'm sure I'll hit 240 before it's all said and done. My BF has risen slightly but looking at the splits from my BF tests the caliper tests on my Chest, Tricep and Thigh have all gone down. I've always carried more fat in my midsection than anywhere else so that's exactly where I expected and did put on a few centimeters.

The numbers may not be all that impressive to some but where I'm noticing it the most is in the "Feel" of my clothes. I've refrained from measuring myself since Dec for the specific purpose of forcing myself to work harder believing I'm not that much bigger. I'm definately bigger and my muscles are more dense and fuller then they ever have been. My dress shirts for my internship which were a good fit before are now tight if not pushing the limit on form fitting. My loose clothing before is not fitting comfortably.

I physically feel stronger than I ever have been in my life, and now that its looking like the ortho will clear me to return to play in mid March, I have a great deal of pity for the first man that stands in my path to a Try. I'm only getting bigger, and I'm only getting stronger, and I attributed a good portion of it to SST/FN

Oh you'll get some strength gains no doubt...and with those clothes fitting tighter in the right places...that tells me your doing it right. We all appreciate your feedback and look forward to more. Thanks for taking the time to give us an update.

Big C
01-29-10, 12:19 am
Rage I'm sure you have but have u guys did the barbell squat FN's?

I swear my legs feel like complete rubber right now....that was one of the hardest things I've ever done in the gym.

Rage
01-29-10, 12:29 am
Rage I'm sure you have but have u guys did the barbell squat FN's?

I swear my legs feel like complete rubber right now....that was one of the hardest things I've ever done in the gym.

Yes I have. Absolutely gueling like you said. I actually prefer to do them on a hack since it provides more stability.

Blckdragun
01-29-10, 10:12 am
Newbreed had me try this method and it works great. Great post

Rage
01-29-10, 5:38 pm
Newbreed had me try this method and it works great. Great post

Awesome bro!

Rage
01-29-10, 5:38 pm
SST/FN is getting a facelift.........a new name.........much more hardcore........much more Animal.........

Mr. Dead
01-29-10, 5:41 pm
SST/FN is getting a facelift.........a new name.........much more hardcore........much more Animal.........

The Rage System (TM)

Big C
01-29-10, 5:55 pm
SST/FN is getting a facelift.........a new name.........much more hardcore........much more Animal.........

Awesome...

Tempus
01-29-10, 7:11 pm
Rage I'm sure you have but have u guys did the barbell squat FN's?

I swear my legs feel like complete rubber right now....that was one of the hardest things I've ever done in the gym.

Good mornings w/ FN. Brutal.

Rage
01-29-10, 7:23 pm
Good mornings w/ FN. Brutal.

Nice!

NaturalTrainee
01-30-10, 6:23 am
Wait... Could it be ass kickers?

Rage
02-01-10, 12:07 pm
The Hell Raiser Training Method

Mr. Dead
02-01-10, 12:08 pm
The Hell Raiser Training Method

Sweet!!!

Big C
02-01-10, 12:13 pm
I'm diggin the new title for the training...but sometimes I am thinking to myself "This is worse than hell...." hahaha! Good stuff.

rev8ball
02-01-10, 12:24 pm
The Hell Raiser Training Method

Sweeeeet.....

DBOY
02-01-10, 2:26 pm
The Hell Raiser Training Method

Now that right there is the right name for the method....

Tempus
02-01-10, 2:37 pm
Love the name. Might have to rent the movie on netflix in your honor.

naturalguy
02-01-10, 4:34 pm
This looks more like a torture session than a training program lol.

Looks good, J-Dawg and myself will have to give this a run

Mr. Dead
02-01-10, 4:40 pm
This looks more like a torture session than a training program lol.

Looks good, J-Dawg and myself will have to give this a run

I think you guys would do awesome on it...

Tempus
02-01-10, 8:36 pm
We need to keep this quiet. I want to do an East side/West side ABC competition next year and I don't want all those cold weather people getting out best secrets!

Tempus
02-03-10, 10:49 pm
Arms are up 3/8" since I started training like this.

Firedrake
02-04-10, 1:47 am
Arms are up 3/8" since I started training like this.

I hate you! (Said in the nicest possible way, of course . . . ) I wish to hell I had a partner for arm day!

fatbackgoal
02-04-10, 10:29 am
The Hell Raiser Training Method


From now on I am not going to the gym, I am going to raise some hell!!

I like it.

Rage
02-04-10, 11:16 am
Sweet!!!


I'm diggin the new title for the training...but sometimes I am thinking to myself "This is worse than hell...." hahaha! Good stuff.


Sweeeeet.....


Now that right there is the right name for the method....


Love the name. Might have to rent the movie on netflix in your honor.

The name definitely suits the training.


This looks more like a torture session than a training program lol.

Looks good, J-Dawg and myself will have to give this a run

Hey Eric. Let us know how it works for you guys.


I think you guys would do awesome on it...

Especially at their level of training and intensity.


We need to keep this quiet. I want to do an East side/West side ABC competition next year and I don't want all those cold weather people getting out best secrets!


Arms are up 3/8" since I started training like this.

Nice! The average has been about 5/8" on arms over a 12 week run on Hell Raiser Training.


I hate you! (Said in the nicest possible way, of course . . . ) I wish to hell I had a partner for arm day!

lol


From now on I am not going to the gym, I am going to raise some hell!!

I like it.

Thanks Rod. Se you in a few weeks brother.

N. Motta
02-04-10, 9:53 pm
I hate you! (Said in the nicest possible way, of course . . . ) I wish to hell I had a partner for arm day!

Shoot, I just wish I had a regular person to rely any day of the week. What would be the next best method to mimmic this style, if you only have yourself?

Rage
02-07-10, 9:11 pm
Shoot, I just wish I had a regular person to rely any day of the week. What would be the next best method to mimmic this style, if you only have yourself?

Just perform regular negatives instead of forced if your flying solo

Mr. Dead
02-07-10, 9:33 pm
Just perform regular negatives instead of forced if your flying solo

Good to know...

Rage
02-11-10, 11:43 am
One of the reasons Hell Raiser Training is so effective for bodybuilders is that we are bringing the muscle to failure within the parameters of a rep scheme that facilitates muscle size and growth (12 reps). This newly effective system harnesses the power of going to failure without going to a point of burnout. There is a difference. We are focusing on incorporating certain muscle fibers over others in bodybuilding. We stay forcused on the fibers that matter most by staying within a rep scheme that allows the greatest potential for hypertrophy to take place. When performing this system, you quickly feel the difference in the muscle sensations over a burnout set incorporating far more reps, taking more time and with an end result of building up lactic acid which is useless. With H.R.T. we are simply speeding up the process and reaching a more effective result.

FITGYM
02-11-10, 12:55 pm
One of the reasons Hell Raiser Training is so effective for bodybuilders is that we are bringing the muscle to failure within the parameters of a rep scheme that facilitates muscle size and growth (12 reps). This newly effective system harnesses the power of going to failure without going to a point of burnout. There is a difference. We are focusing on incorporating certain muscle fibers over others in bodybuilding. We stay forcused on the fibers that matter most by staying within a rep scheme that allows the greatest potential for hypertrophy to take place. When performing this system, you quickly feel the difference in the muscle sensations over a burnout set incorporating far more reps, taking more time and with an end result of building up lactic acid which is useless. With H.R.T. we are simply speeding up the process and reaching a more effective result.

This is some solid training Bro.

I will ask my workout partners if they are willing to try this. This is INTENSE

rev8ball
02-11-10, 1:50 pm
One of the reasons Hell Raiser Training is so effective for bodybuilders is that we are bringing the muscle to failure within the parameters of a rep scheme that facilitates muscle size and growth (12 reps). This newly effective system harnesses the power of going to failure without going to a point of burnout. There is a difference. We are focusing on incorporating certain muscle fibers over others in bodybuilding. We stay forcused on the fibers that matter most by staying within a rep scheme that allows the greatest potential for hypertrophy to take place. When performing this system, you quickly feel the difference in the muscle sensations over a burnout set incorporating far more reps, taking more time and with an end result of building up lactic acid which is useless. With H.R.T. we are simply speeding up the process and reaching a more effective result.


Great summation, bro.....

Rage
02-11-10, 2:09 pm
This is some solid training Bro.

I will ask my workout partners if they are willing to try this. This is INTENSE

Awesome and thank you. If they want to get involved, you guys can jump in the next Iron Contest...it will be the biggest yet.


Great summation, bro.....

Thank you Michael. I know you can elaborate a lot more on this and thats why I'm proud to have you involved brother. We'll save that for the next H.R.T. article coming up soon.

rev8ball
02-11-10, 2:23 pm
Thank you Michael. I know you can elaborate a lot more on this and thats why I'm proud to have you involved brother. We'll save that for the next H.R.T. article coming up soon.


Elaborate? Maybe "bullshit" is more accurate......LOL
Happy to help out anyway I can, bro, and looking forward to it...

Rage
02-11-10, 2:28 pm
Elaborate? Maybe "bullshit" is more accurate......LOL
Happy to help out anyway I can, bro, and looking forward to it...

..you are humble..

DBOY
02-11-10, 2:43 pm
Alright here it is

Since I've being training with rage on this routine my strength has gone up a shit load. Not only my strength but size as well. This past week during a reg. Workout session I was able to add at 10lbs or 5 reps to everything I did. Even doing hell raiser im now able to add at least 5-10lbs to the routine. Im very impressed with the results im gett'n from this routine. Can't wait to see where it take my in the next couple of months.

Firedrake
02-11-10, 2:45 pm
Hell, Danny, _I_ haven't seen you in a month -- I can't wait to see how you're doing!

Rage
02-11-10, 2:52 pm
Alright here it is

Since I've being training with rage on this routine my strength has gone up a shit load. Not only my strength but size as well. This past week during a reg. Workout session I was able to add at 10lbs or 5 reps to everything I did. Even doing hell raiser im now able to add at least 5-10lbs to the routine. Im very impressed with the results im gett'n from this routine. Can't wait to see where it take my in the next couple of months.

Sounds like you must have a pretty reliable training partner lol. Seriously though..you have made some dam good gains on this system.

DBOY
02-11-10, 3:01 pm
Sounds like you must have a pretty reliable training partner lol. Seriously though..you have made some dam good gains on this system.

LOL...thanx brotha....shit when I first did the routine I was thinkn hell no this shit hurts but now that I see wat the results are I can't wait til our "hell raiser" week.....

FITGYM
02-12-10, 11:32 am
Awesome and thank you. If they want to get involved, you guys can jump in the next Iron Contest...it will be the biggest yet.


Yo Rage,

I printed out the Hell Raiser Article and let a few of the fella's read it and they ready to give it a try. Send me the details on the Iron Contest and I'll see if they are ready for a challenge.

Rage
02-12-10, 12:05 pm
Yo Rage,

I printed out the Hell Raiser Article and let a few of the fella's read it and they ready to give it a try. Send me the details on the Iron Contest and I'll see if they are ready for a challenge.

This is what we have announced so far....

http://forum.animalpak.com/showthread.php?t=29692

They can post their official entry here...

http://forum.animalpak.com/showthread.php?t=29693

They will need to be forum members to compete, so if they aren't members already, they better hurry and sign up.

FITGYM
02-12-10, 6:26 pm
This is what we have announced so far....

http://forum.animalpak.com/showthread.php?t=29692

They can post their official entry here...

http://forum.animalpak.com/showthread.php?t=29693

They will need to be forum members to compete, so if they aren't members already, they better hurry and sign up.

I will let them know.

Mattman33
02-14-10, 6:53 pm
One of the reasons Hell Raiser Training is so effective for bodybuilders is that we are bringing the muscle to failure within the parameters of a rep scheme that facilitates muscle size and growth (12 reps). This newly effective system harnesses the power of going to failure without going to a point of burnout. There is a difference. We are focusing on incorporating certain muscle fibers over others in bodybuilding. We stay forcused on the fibers that matter most by staying within a rep scheme that allows the greatest potential for hypertrophy to take place. When performing this system, you quickly feel the difference in the muscle sensations over a burnout set incorporating far more reps, taking more time and with an end result of building up lactic acid which is useless. With H.R.T. we are simply speeding up the process and reaching a more effective result.

this has really sparked my training. luckily i have a partner who is up for most of my suggestions. thanks for posting and sharing. i will be following these links and the contest very closely.

Rage
02-15-10, 10:42 am
this has really sparked my training. luckily i have a partner who is up for most of my suggestions. thanks for posting and sharing. i will be following these links and the contest very closely.

Thanks for the feedback. Train hard brother.

Mr. Dead
02-15-10, 7:16 pm
Rage
Thursday - Chest/Shoulders and Traps
1. Mr. Dead
2.
3.

Friday - Back, Rear Delts, and Calves
1.
2. Groundpounder88
3. Shortstack

Saturday - Full
1. fatbackgoal
2. The Anti-Asian
3. B Con
4. Big C


Thursday-chest,shoulder n traps
DBOY
1.
2.
3.

Friday-back,rear delts n calfs
DBOY
1.fatbackgoal
2.
3.

Saturday-arms....ill train four this day cuz its my off day
1.
2.
3.
4

Firedrake
02-15-10, 7:18 pm
Rage
Thursday - Chest/Shoulders and Traps
1. Mr. Dead
2. Firedrake (I haven't worked these bodyparts this way yet)
3.

Friday - Back, Rear Delts, and Calves
1.
2. Groundpounder88
3. Shortstack

Saturday - Full
1. fatbackgoal
2. The Anti-Asian
3. B Con
4. Big C


Thursday-chest,shoulder n traps
DBOY
1.
2.
3.

Friday-back,rear delts n calfs
DBOY
1.fatbackgoal
2.
3.

Saturday-arms....ill train four this day cuz its my off day
1.
2.
3.
4.

Mr. Dead
02-15-10, 8:03 pm
Rage
Thursday - Chest/Shoulders and Traps
1. Mr. Dead
2. Firedrake (I haven't worked these bodyparts this way yet)
3.

Friday - Back, Rear Delts, and Calves
1.
2. Groundpounder88
3. Shortstack

Saturday - Full
1. fatbackgoal
2. The Anti-Asian
3. B Con
4. Big C


Thursday-chest,shoulder n traps
DBOY
1.
2.
3.

Friday-back,rear delts n calfs
DBOY
1.fatbackgoal
2.
3.

Saturday-arms....ill train four this day cuz its my off day
1.
2.
3.
4.

Sweet!!! Defintely lookin' forward to being tortured with ya!!!

Rage
02-15-10, 8:08 pm
Look forward to it gentlemen. DBOY was just in a motorcycle accident and tore his right knee up pretty good, so he's on the injured list. He's doing fine otherwise. So I'm cancelling out his list and moving fatbackgoal into Mr Deads empty slot.

Thursday - Chest/Shoulders and Traps
1. Mr. Dead
2. Firedrake
3.

Friday - Back, Rear Delts, and Calves
1. Fatbackgoal
2. Groundpounder88
3. Shortstack

Saturday - Full
1. fatbackgoal
2. The Anti-Asian
3. B Con
4. Big C

Mr. Dead
02-15-10, 8:11 pm
Look forward to it gentlemen. DBOY was just in a motorcycle accident and tore his right knee up pretty good, so he's on the injured list. He's doing fine otherwise. So I'm cancelling out his list and moving fatbackgoal into Mr Deads empty slot.

Thursday - Chest/Shoulders and Traps
1. Mr. Dead
2. Firedrake
3.

Friday - Back, Rear Delts, and Calves
1. Fatbackgoal
2. Groundpounder88
3. Shortstack

Saturday - Full
1. fatbackgoal
2. The Anti-Asian
3. B Con
4. Big C

Damn!!! I hope Danny has a speedy recovery!!!

Rage
02-15-10, 8:14 pm
Damn!!! I hope Danny has a speedy recovery!!!

He's fine..one tough mother fucker. He'll be back.

Tempus
02-15-10, 8:37 pm
Damn!!! I hope Danny has a speedy recovery!!!

x2.

Glad to here he'll be back up and around soon.

Mr. Dead
02-15-10, 8:46 pm
He's fine..one tough mother fucker. He'll be back.


x2.

Glad to here he'll be back up and around soon.

No doubt about that!!!

230plus
02-16-10, 2:32 pm
Not one to comment on any particular program. But I read this sticky on this and was intrigued. Tried the arm w/o today and I have discovered a totally new meaning of pain. I w/o alone so was forced to tough it out. I found myself re-racking the weight in order to get the negatives in because the pain was excruciating at times. LOL. I thought I had a high pain tolerance, however am rethinking it. This definitely has a place in ALL my workouts from now on. Kudos.

Rage
02-16-10, 2:44 pm
Not one to comment on any particular program. But I read this sticky on this and was intrigued. Tried the arm w/o today and I have discovered a totally new meaning of pain. I w/o alone so was forced to tough it out. I found myself re-racking the weight in order to get the negatives in because the pain was excruciating at times. LOL. I thought I had a high pain tolerance, however am rethinking it. This definitely has a place in ALL my workouts from now on. Kudos.

I hear that brother. Thanks for taking the time to comment.

smoothballer
02-16-10, 4:57 pm
I know I am way late on this one. For some reason, I looked at the first page of the thread to get the intense workout then skipped to the newest posts and missed the whole part about doing some Hell Raising at the Arnold. I am kicking myself right now. Then I got excited when I saw that DBoy had a some spots left open...so I was gonna jump in on it. But I just heard about his motorcycle wreck. Damn, I hope he recovers fast. His dedication is extremely inspiring.

So I am just throwing my name out there for either Friday or Saturday (would love Thurs but not down there til Fri) in case there are any cancellations or Rage happens to take on any more people. It looks like a painfully awesome experience of a lifetime!

whateverittakes
02-16-10, 10:16 pm
I used to play college football and this is almost exactly what their in season lifting routine looked like. Instead of 4 negatives at the end of every set we did two and only one set. Our strength coach believed that if you gave maximum effort for one set thats all you needed to see results. This style of training truly does work. Every player was required to have a lifting partner for every work out and all your weights were recorded in the computer so you were always lifting the same or better week to week. With this training you're guaranteed an amazing pump and were always sore after every last workout. Great post!

Rage
02-17-10, 11:01 am
I know I am way late on this one. For some reason, I looked at the first page of the thread to get the intense workout then skipped to the newest posts and missed the whole part about doing some Hell Raising at the Arnold. I am kicking myself right now. Then I got excited when I saw that DBoy had a some spots left open...so I was gonna jump in on it. But I just heard about his motorcycle wreck. Damn, I hope he recovers fast. His dedication is extremely inspiring.

So I am just throwing my name out there for either Friday or Saturday (would love Thurs but not down there til Fri) in case there are any cancellations or Rage happens to take on any more people. It looks like a painfully awesome experience of a lifetime!

No worries brother. I had to limit the number of people so that the rest times weren't too long. Their's no reason you couldn't work along side us with maybe even another training partner and I can couch you along too.


I used to play college football and this is almost exactly what their in season lifting routine looked like. Instead of 4 negatives at the end of every set we did two and only one set. Our strength coach believed that if you gave maximum effort for one set thats all you needed to see results. This style of training truly does work. Every player was required to have a lifting partner for every work out and all your weights were recorded in the computer so you were always lifting the same or better week to week. With this training you're guaranteed an amazing pump and were always sore after every last workout. Great post!

Thanks for the feedback. Sounds like your coach was definitely on to an effecive method. There are some strength benefits to my system, but it's primarily for adding size. If you have a reliable training partner, give my system a run and let me know what you think. Awesome screen name btw.

smoothballer
02-17-10, 3:42 pm
No worries brother. I had to limit the number of people so that the rest times weren't too long. Their's no reason you couldn't work along side us with maybe even another training partner and I can couch you along too.

Sounds good.
I have actually been wondering, how long do you recommend resting between sets for HRT?

Rage
02-17-10, 11:38 pm
Sounds good.
I have actually been wondering, how long do you recommend resting between sets for HRT?

Couple minutes for smaller body parts like biceps and 5 minutes for larger such as quads.

rev8ball
02-18-10, 4:00 am
Rage -

What time and where will you be training for this on Thursday?
With some more things being hammered down for the symposium that I will be speaking at, I may have time to come hit this with you guys.

Rage
02-18-10, 10:32 am
Rage -

What time and where will you be training for this on Thursday?
With some more things being hammered down for the symposium that I will be speaking at, I may have time to come hit this with you guys.

I'm flexible on the time brother. I was thinking maybe more towards the evening, but let me know what works for you and I'll run it past the guys. We will be training at Metro Fitness. You do this!

Rage
02-18-10, 10:34 am
Thursday - Full
1. Mr. Dead
2. Firedrake
3. rev8ball

Friday - Full
1. Fatbackgoal
2. Groundpounder88
3. Shortstack

Saturday - Full
1. fatbackgoal
2. The Anti-Asian
3. B Con
4. Big C

rev8ball
02-18-10, 12:07 pm
I'm flexible on the time brother. I was thinking maybe more towards the evening, but let me know what works for you and I'll run it past the guys. We will be training at Metro Fitness. You do this!

Sweet.
Don't put me down as taking someone else's spot; let a FORVM member enjoy the workout slot. I want to show up to help lend my support to this program, maybe answer questions, give examples, etc.
Where is Metro Fitness from the Convention Center? How are you getting there?

Rage
02-18-10, 12:16 pm
Sweet.
Don't put me down as taking someone else's spot; let a FORVM member enjoy the workout slot. I want to show up to help lend my support to this program, maybe answer questions, give examples, etc.
Where is Metro Fitness from the Convention Center? How are you getting there?

Even better! Metro is just a couple blocks walk away from the convention. I'll take you out of that Thursday slot then, just in case someone else can make it.

Thursday
1. Mr. Dead
2. Firedrake
3.

Friday - Full
1. Fatbackgoal
2. Groundpounder88
3. Shortstack

Saturday - Full
1. fatbackgoal
2. The Anti-Asian
3. B Con

Mr. Dead
02-18-10, 12:35 pm
Rage -

What time and where will you be training for this on Thursday?
With some more things being hammered down for the symposium that I will be speaking at, I may have time to come hit this with you guys.


I'm flexible on the time brother. I was thinking maybe more towards the evening, but let me know what works for you and I'll run it past the guys. We will be training at Metro Fitness. You do this!


Sweet.
Don't put me down as taking someone else's spot; let a FORVM member enjoy the workout slot. I want to show up to help lend my support to this program, maybe answer questions, give examples, etc.
Where is Metro Fitness from the Convention Center? How are you getting there?

Curiouser and curiouser...

rev8ball
02-18-10, 12:37 pm
Even better! Metro is just a couple blocks walk away from the convention. I'll take you out of that Thursday slot then, just in case someone else can make it.



Then, for now, count on me being there Thursday night to help out. I'll get more details from you when I see you Wed/Thurs.

This is gonna be SICK-ASS!

Mr. Dead
02-18-10, 1:54 pm
Then, for now, count on me being there Thursday night to help out. I'll get more details from you when I see you Wed/Thurs.

This is gonna be SICK-ASS!

I'll store my questions, until then...

Mattman33
02-18-10, 2:31 pm
just thought i would post this comment. this training is just amazing for me when i train calves. i am really tall, and my calves are like twigs. i have tried everything from high reps, multiple days, and anything else you can think with no results. i cant seem to get them to grow, and they are never sore. until now....holy shit this pain from the 4 negatives is off the wall. i have seen a good 1/4-1/2 inch added to them in the last 2 weeks. thanks again.

i love this stuff.

Rage
02-18-10, 3:08 pm
just thought i would post this comment. this training is just amazing for me when i train calves. i am really tall, and my calves are like twigs. i have tried everything from high reps, multiple days, and anything else you can think with no results. i cant seem to get them to grow, and they are never sore. until now....holy shit this pain from the 4 negatives is off the wall. i have seen a good 1/4-1/2 inch added to them in the last 2 weeks. thanks again.

i love this stuff.

Good to hear brother. It's amazing what you can do with only 12 reps when applying this system.

Rage
02-18-10, 3:09 pm
Then, for now, count on me being there Thursday night to help out. I'll get more details from you when I see you Wed/Thurs.

This is gonna be SICK-ASS!

You got it brother!

Mr. Dead
02-18-10, 3:09 pm
Good to hear brother. It's amazing what you can do with only 12 reps when applying this system.

You're going to kill me, aren't you...??? *LOL*

Rage
02-18-10, 3:12 pm
You're going to kill me, aren't you...??? *LOL*

Me or Rev..? lol

Mr. Dead
02-18-10, 3:13 pm
Me or Rev..? lol

Both, perhaps... *LOL*

jgasbo1
02-18-10, 4:21 pm
Good shit brotha!

whateverittakes
02-19-10, 12:40 pm
Thanks for the feedback. Sounds like your coach was definitely on to an effecive method. There are some strength benefits to my system, but it's primarily for adding size. If you have a reliable training partner, give my system a run and let me know what you think. Awesome screen name btw.

1st off, i'm not about to bash your system... just wanted to say tht if you're a guy like me who keeps a quality training log with all your weights that you use, you may only need one set per exercise. this is what we did for football and there's no doubt it works, but the difference was we only had a 45 second rest time AND we had push days and pull days, then leg days. doing one set only is also great for a pre exhaust workout where we would load up all the push machines with your weight and go through and do our 8 to 10 reps +2 on every machine with no rest what so ever. it's only a 15 minute workout but it IS HELL! i just can not emphasize the importance of your rest times posted for 2 sets because this is perhaps the most crucial part in giving max effort and with this you also have to know your weight so you start high and end high as opposed to using the first set to find a good working weight.

one last thing that should be said about this workout to maximize your gains... for the first five or six reps ONLY push or pull the weight as fast as you need to in order to move it then once you start to get tired is when you start using a more explosive movement to move the weight followed by your negatives. lowering the weight with a controlled movement in order to keep the muscle contracted is also key. pm with any questions. ive gone through this style of training for months and can give you numerous variations and input on whats effective. hope this post helps. props on the new thread... goodluck to all who try this cause it aint your average routine, but afterall, we will do "whateverittakes" to maximize every last one of our physiques

young-gun
02-19-10, 10:14 pm
Frist off I have to say a big Thanks to yeah Rage. Hell Raiser is the best hardcore work out i have had the pleaser of training with. Just started my 2nd week and am really feeling it. Since starting I have had a great deal of questions and interest from many of the more hard core guys. Love the pain.

Mr. Dead
02-19-10, 10:24 pm
Look forward to it gentlemen. DBOY was just in a motorcycle accident and tore his right knee up pretty good, so he's on the injured list. He's doing fine otherwise. So I'm cancelling out his list and moving fatbackgoal into Mr Deads empty slot.

Thursday - Chest/Shoulders and Traps
1. Mr. Dead
2. Firedrake
3.

Friday - Back, Rear Delts, and Calves
1. Fatbackgoal
2. Groundpounder88
3. Shortstack

Saturday - Full
1. fatbackgoal
2. The Anti-Asian
3. B Con
4. Big C

Time of day on these...???

Rage
02-20-10, 1:56 pm
Frist off I have to say a big Thanks to yeah Rage. Hell Raiser is the best hardcore work out i have had the pleaser of training with. Just started my 2nd week and am really feeling it. Since starting I have had a great deal of questions and interest from many of the more hard core guys. Love the pain.

Glad your enjoying it bro. Keep us posted on your gains.


Time of day on these...???

I'm thinkning about 7 pm all three days. Does that work for you guys?

Mr. Dead
02-20-10, 4:21 pm
I'm thinking about 7 pm all three days. Does that work for you guys?

You're the boss... You say, and I do...

fatbackgoal
02-21-10, 12:50 am
Glad your enjoying it bro. Keep us posted on your gains.



I'm thinkning about 7 pm all three days. Does that work for you guys?

7pm works for me. 2 straight days of getting tortured by Rage? Bring it on!!

Big C
02-21-10, 10:19 am
I'm thinkning about 7 pm all three days. Does that work for you guys?

Doesn't the National ABC start at 8 pm. though on Saturday? I could be wrong...

johnnysigtau
02-25-10, 11:16 am
Myself and my training buddy both just started this nightmare of a program this week. You truly do have to push yourself through every set. I'm a no BS kinda guy in the gym, but this is the hardest workout I've performed to date. My wrists killed me on the close grip press. Anyone else had this or have an idea for a good tricep mass sub in?

Rage
02-25-10, 9:24 pm
Doesn't the National ABC start at 8 pm. though on Saturday? I could be wrong...

Good catch Big C...in that case, 8 on Saturday.

Rage
02-25-10, 9:25 pm
Myself and my training buddy both just started this nightmare of a program this week. You truly do have to push yourself through every set. I'm a no BS kinda guy in the gym, but this is the hardest workout I've performed to date. My wrists killed me on the close grip press. Anyone else had this or have an idea for a good tricep mass sub in?

Overhead DB raises are a good one. You can also try widening your grip a bit on the CGB. Glad your enjoying the nightmare

Mattman33
02-28-10, 8:21 pm
Good to hear brother. It's amazing what you can do with only 12 reps when applying this system.

3 weeks into the leg workout. 1 inch on my legs, and 1/2 inch on my calves. my legs were definitely my weak point, and this is killing them. what are your tips as to when to raise the weight on my sets? i figured that if i am almost coming to complete failure on the last poistive reps, then i am on target. if i can do all of the positives reps without an issue, then it is time to up the weight...am i on the right track? thanks for the tips!

Rage
03-01-10, 4:32 pm
3 weeks into the leg workout. 1 inch on my legs, and 1/2 inch on my calves. my legs were definitely my weak point, and this is killing them. what are your tips as to when to raise the weight on my sets? i figured that if i am almost coming to complete failure on the last poistive reps, then i am on target. if i can do all of the positives reps without an issue, then it is time to up the weight...am i on the right track? thanks for the tips!

Keep pushing the weight up as long as that particular bodypart can handle it. Failing completely on the last couple reps of the second set is ideal keeping safetly in mind. Obviously this is easier to do on DB Curls and not Hack Squats. Keep up the good work.

Goliathus
03-02-10, 7:24 pm
I just started this idea into my training, pulling the negatives into my splits

Im not sur emy chest has ever hurt this bad in my life
im definitely looking forward to the rest

Rage
03-02-10, 8:14 pm
I just started this idea into my training, pulling the negatives into my splits

Im not sur emy chest has ever hurt this bad in my life
im definitely looking forward to the rest

Glad your enjoying the torture

Mr. Dead
03-03-10, 2:24 am
Ready for the torture, come Thursday!!!

Tempus
03-05-10, 9:51 pm
Good lecture today. I managed to listen a bit while at work. Nice straight forward presentation. Very well done.

rev8ball even added a little to it.

Loved the Q&A. Thanks for having it.

Firefist
03-07-10, 6:20 pm
last night, i got my arms MURDERED by Rage. it was evident i wasnt doin em right on my own time at the rec, cause the shit we did last night hurt like a mofo. we did one set of alt DB HRT curls, and i felt pumped and as sick as 5 regular sets of em. one of the most intense workouts ive ever done, and i will be sure to keep on spreading the good word.

Rage
03-08-10, 10:24 am
Good lecture today. I managed to listen a bit while at work. Nice straight forward presentation. Very well done.

rev8ball even added a little to it.

Loved the Q&A. Thanks for having it.

Thanks bro. I'm still trying to figure out which camera crew was there filming it. Before I knew it, these guys showed up...camera..and then boom comes in over head. They were ready for this shit to go down. I was too busy talking but I think it might have been MD.


last night, i got my arms MURDERED by Rage. it was evident i wasnt doin em right on my own time at the rec, cause the shit we did last night hurt like a mofo. we did one set of alt DB HRT curls, and i felt pumped and as sick as 5 regular sets of em. one of the most intense workouts ive ever done, and i will be sure to keep on spreading the good word.

Great physique you've got there brother. It was great working with you.

smoothballer
03-08-10, 10:27 am
last night, i got my arms MURDERED by Rage. it was evident i wasnt doin em right on my own time at the rec, cause the shit we did last night hurt like a mofo. we did one set of alt DB HRT curls, and i felt pumped and as sick as 5 regular sets of em. one of the most intense workouts ive ever done, and i will be sure to keep on spreading the good word.

I know the feeling brother. I got my back and calves killed by Rage Friday night. They felt like they were 1.5 times their normal size when I walked out of there. Definitely gonna be in my arsenal.

Mr. Dead
03-08-10, 12:05 pm
I got a taste of this on Thursday, and I can definitely say that you better be 100% ready when you do it... The pain is exquisite, and the science behind it is extremely solid!!! (BTW, I had a hell of a time doing anything that required the use of my shoulders for a few days... *LOL*)

PIJW
03-08-10, 12:08 pm
I got a taste of this on Thursday, and I can definitely say that you better be 100% ready when you do it... The pain is exquisite, and the science behind it is extremely solid!!! (BTW, I had a hell of a time doing anything that required the use of my shoulders for a few days... *LOL*)

Thanks mrdead for a good review of the taste you got, from what i saw via the web cast it looked like this is gonna be one hell of a workout once you get into it. Wish i had a steady training parter to do this with but in time i may find one.

Mr. Dead
03-08-10, 2:16 pm
Thanks mrdead for a good review of the taste you got, from what i saw via the web cast it looked like this is gonna be one hell of a workout once you get into it. Wish i had a steady training parter to do this with but in time i may find one.

Yeah, having a quality partner is VERY key with this...

Mr. Dead
03-08-10, 2:16 pm
I'm definitely curious to see the data and info on diet and supplementation for this program, once rev8ball get's all the data compiled...

TheHardGainer
03-09-10, 12:44 am
This stuff is deep man. I just gotta say, I noticed you were starting the Iron Contest III and my friend and I are already getting started on your training to see if we can hack it. We did Guns today and MAN! That shit was crazy! I'm pumped to see what happens at the end of 12 weeks! Thanks for the post and the workout. VERY solid stuff.

Rage
03-09-10, 10:27 am
This stuff is deep man. I just gotta say, I noticed you were starting the Iron Contest III and my friend and I are already getting started on your training to see if we can hack it. We did Guns today and MAN! That shit was crazy! I'm pumped to see what happens at the end of 12 weeks! Thanks for the post and the workout. VERY solid stuff.

Throw your guys' name in there! It's going to be a great contest.

rev8ball
03-09-10, 1:50 pm
Good lecture today. I managed to listen a bit while at work. Nice straight forward presentation. Very well done.

rev8ball even added a little to it.

Loved the Q&A. Thanks for having it.

Thanks, bro... Had a blast doing it!



Thanks bro. I'm still trying to figure out which camera crew was there filming it. Before I knew it, these guys showed up...camera..and then boom comes in over head. They were ready for this shit to go down. I was too busy talking but I think it might have been MD.

I know! I was like "Whoa! Camera in the face!" But it was awesome. Thanks for having me along...

Rage
03-09-10, 2:03 pm
I know! I was like "Whoa! Camera in the face!" But it was awesome. Thanks for having me along...[/QUOTE]

Of course bro. Your a huge part of this. Get ready because Iron Contest III is starting April 4th. We have 6 pairs already that have the balls to take this on. Can you get Lacy to be a guest as well during the contest?

NaturalTrainee
03-09-10, 2:08 pm
The HRT must have been a flash of genius, Rage. Definately an option for future splits.

fatbackgoal
03-09-10, 2:18 pm
The lecture was very good and I have the say after trying the system out at the ABC and again this morning I know it is one I am going to like. Thanks again for a great presentation.

DBOY
03-09-10, 10:29 pm
Soon as I get the go ahead for the doc brotha you knw I coming back to hit this routine full force with you bro....might be awhile but your training partner WILL be back no doubt!!!!

Rage
03-10-10, 11:01 am
The HRT must have been a flash of genius, Rage. Definately an option for future splits.

Glad you enjoy it brother. Everyone likes to get results.


The lecture was very good and I have the say after trying the system out at the ABC and again this morning I know it is one I am going to like. Thanks again for a great presentation.

Michael and I had a great time doing it!


Soon as I get the go ahead for the doc brotha you knw I coming back to hit this routine full force with you bro....might be awhile but your training partner WILL be back no doubt!!!!

No worries brother. Take your time, heal and your gains will come right back.

Tempus
03-10-10, 4:26 pm
I've got a almost 2 months of HRT down so I wanted to give some impressions and start a bit more conversation on the finer points of training.


Variables I've been playing with:

Rest between sets
Total work volume
Rest between exercises
Number of warmup sets
% of 1RM used for working sets
# of forced negatives
amount of force for forced negatives
Rep speed during concentric phase

In general, it seems that my greatest size gains were made when I was slightly sandbagging on the working sets and saving the force for the negs. For example - I can handle BORs with 325 for 8+4 right now. I'd (theoretically) be making better gains if I dropped to 305 or even 275 and work the 8 reps more explosively and then had my partner really nail me on the forced negs.

For my biceps, I've been ego lifting a bit and running right at my limit for the concentrics and my gains have been minimal (compared to the rest of my body.)

In comparison, I've gone a little (relatively) lighter on the tricep stuff and I've had great gains. My skullcrushers and overhead extensions have even gone to 5 negs before.

--

Rest: I typically rest between working sets until my heart rate settles. I tried working it a little quicker and getting the rest down to 2-3 min but I didn't feel like I was in the groove for it. Even dropping the weight 10% still had me unable to really muster the force needed to resist on the negatives.

--

Number of warmup sets: I know I'm atypical in that I need quite a few warmup sets to get things going. With HRT I also add in 1-2 moderate warmup sets (active rest) when swtiching exercises (with 60 to 80% of my working weight) which seems to help increase the mind-muscle connection. When we haven't done them, I've notice the both my training partner and I have poorer set performance and less DOMS. My weight also changes less (or not at all) during the 2 weeks I've been experimenting with it

--


Thats about it so far. Nothing is conclusive yet and I don't want to pretend you'll get the same results. This is just the stuff I've noticed.

smoothballer
03-10-10, 5:05 pm
I've got a almost 2 months of HRT down so I wanted to give some impressions and start a bit more conversation on the finer points of training.


Variables I've been playing with:

Rest between sets
Total work volume
Rest between exercises
Number of warmup sets
% of 1RM used for working sets
# of forced negatives
amount of force for forced negatives
Rep speed during concentric phase

In general, it seems that my greatest size gains were made when I was slightly sandbagging on the working sets and saving the force for the negs. For example - I can handle BORs with 325 for 8+4 right now. I'd (theoretically) be making better gains if I dropped to 305 or even 275 and work the 8 reps more explosively and then had my partner really nail me on the forced negs.

For my biceps, I've been ego lifting a bit and running right at my limit for the concentrics and my gains have been minimal (compared to the rest of my body.)

In comparison, I've gone a little (relatively) lighter on the tricep stuff and I've had great gains. My skullcrushers and overhead extensions have even gone to 5 negs before.

--

Rest: I typically rest between working sets until my heart rate settles. I tried working it a little quicker and getting the rest down to 2-3 min but I didn't feel like I was in the groove for it. Even dropping the weight 10% still had me unable to really muster the force needed to resist on the negatives.

--

Number of warmup sets: I know I'm atypical in that I need quite a few warmup sets to get things going. With HRT I also add in 1-2 moderate warmup sets (active rest) when swtiching exercises (with 60 to 80% of my working weight) which seems to help increase the mind-muscle connection. When we haven't done them, I've notice the both my training partner and I have poorer set performance and less DOMS. My weight also changes less (or not at all) during the 2 weeks I've been experimenting with it

--


Thats about it so far. Nothing is conclusive yet and I don't want to pretend you'll get the same results. This is just the stuff I've noticed.

Great write-up Tempus. I have just started to incorporate HRT into my workout and you discoveries are definitely useful. If I learned one thing about HRT (besides it fucking hurts) is that the ego has got to be checked to do this program. As far as your warm-up sets go that is what Rage had us do when I got to train with him on Friday down at the Arnold. We did a warm-up on every exercise he had us do. I still have to play around with my rest periods and find out what works best for my body.

Powerful
03-11-10, 10:20 am
so pissed i cant give hell raiser a shot. no spot at all, and asking for a spot every set at my gym would be a joke. not one person would even consider

murph21
03-16-10, 1:07 am
On my 3rd week of hell raiser training bulking cycle. This shit is awesome!! Seeing great gains in strength and am gaining weight! Thanks Rage.

Rage
03-16-10, 1:10 am
On my 3rd week of hell raiser training bulking cycle. This shit is awesome!! Seeing great gains in strength and am gaining weight! Thanks Rage.

Nice brother..keep it up.

Tempus
03-16-10, 3:00 am
On my 3rd week of hell raiser training bulking cycle. This shit is awesome!! Seeing great gains in strength and am gaining weight! Thanks Rage.

Congrats brother. How much are you up?

mritter3
03-16-10, 9:25 am
On my 3rd week of hell raiser training bulking cycle. This shit is awesome!! Seeing great gains in strength and am gaining weight! Thanks Rage.

well thats awesome, got me even more excited to get this contest going.

Little Z
03-16-10, 2:30 pm
so pissed i cant give hell raiser a shot. no spot at all, and asking for a spot every set at my gym would be a joke. not one person would even consider

where you at in Dayton? im north of you an Hour or so.. got fellas all over the Miami Valley..

smith06
03-16-10, 5:13 pm
so pissed i cant give hell raiser a shot. no spot at all, and asking for a spot every set at my gym would be a joke. not one person would even consider
Im about 45 minutes from ya Bro.. If your ever up for a trip come on up my way.. great atmosphere at our gym.

murph21
03-17-10, 9:47 pm
Congrats brother. How much are you up?

Gained 7 lbs... eating like a machine... and went up on pretty much every exercise.

Happyfeet
03-22-10, 9:44 pm
hey rage

Thanks for posting this up, read all 12pages and i cant wait to start HRT.

My only concern is that will this trainin regime work well for cutting down BF? (i already do plenty of cardio, eatin v clean and currently getting good results) Id be looking at following the cutting workout obviously.

Thanks again bro, cant beleive how much info is on this forum!!!

Rage
03-23-10, 8:38 pm
hey rage

Thanks for posting this up, read all 12pages and i cant wait to start HRT.

My only concern is that will this trainin regime work well for cutting down BF? (i already do plenty of cardio, eatin v clean and currently getting good results) Id be looking at following the cutting workout obviously.

Thanks again bro, cant beleive how much info is on this forum!!!

It is one of the best training routines to follow on a cut because you empty the tank while staying within a rep scheme that promotes adding lean muscle mass and holding it.

Happyfeet
03-23-10, 8:51 pm
It is one of the best training routines to follow on a cut because you empty the tank while staying within a rep scheme that promotes adding lean muscle mass and holding it.

Thanks heaps rage, cant wait to start it on sunday arvo, after my carb up.

smoothballer
03-23-10, 8:59 pm
Rage, I have finally completed all the HRT workouts for a bulk...leaving the best (worst) for last...Legs. All I can say is that you are one crazy SOB to come up with something like this. I swear I was gonna die during parts of the leg workout yesterday. I was definitely lightheaded after every single set. It is obvious why people are gaining both mass and strength with this. Enjoying the pain!

-Derek

Rage
03-23-10, 9:19 pm
Rage, I have finally completed all the HRT workouts for a bulk...leaving the best (worst) for last...Legs. All I can say is that you are one crazy SOB to come up with something like this. I swear I was gonna die during parts of the leg workout yesterday. I was definitely lightheaded after every single set. It is obvious why people are gaining both mass and strength with this. Enjoying the pain!

-Derek

Nice brother..glad your enjoying the torture.

Just finished shooting the video series on HRT and putting some finishing touches on it before sending it to editing. Should be some good stuff and I'll keep everyone posted on the progress.

smoothballer
03-23-10, 9:24 pm
Nice brother..glad your enjoying the torture.

Just finished shooting the video series on HRT and putting some finishing touches on it before sending it to editing. Should be some good stuff and I'll keep everyone posted on the progress.

Looking forward to see them.

rev8ball
03-24-10, 4:10 am
Just finished shooting the video series on HRT and putting some finishing touches on it before sending it to editing. Should be some good stuff and I'll keep everyone posted on the progress.


Oh Yeah!

wedge
03-24-10, 3:12 pm
so pissed i cant give hell raiser a shot. no spot at all, and asking for a spot every set at my gym would be a joke. not one person would even consider

Bro, I train alone and have been able to incorporate some of the training into my routine. Just go with the safest exercise. For example, biceps, say you get up 40 X 8. Quickly grab the 50's for your +4.
Give my new journey a look if you want some more possibilities. It's not straight forward HRT and it's not really Rage approved, but so far so good, three weeks in.

And Rage, I'm loving what parts of HRT I can incorporate. I'm looking bigger and fuller, though some of that can be attributed to coming off a cut.

Tempus
03-24-10, 8:45 pm
I'm starting to consider morphing this slightly for my next go through and using more compound movements more frequently with less isolation.

My first thought is that an A/B style workout would be better, done MWF.

A
--
Bench press
Shoulder press
Shrugs
Dips
Close Grip bench
Upright rows
Rear lateral raise


B
--
Squat/Deadlift
Rows
Pullups/Chins
Good morning
Leg extension
Stiff leg deadlift/leg curls
BB Curls


Just a thought. I'm not sure how quickly I'd fall into overtraining land but I think its worth playing with.

smoothballer
03-25-10, 11:08 pm
Rage,

Now that I have went through all exercises you outlined for the bulkers routine (besides hamstring raises...no machine) I have a question for you.

I notice that in the vids you did awhile back that you are using a Smith Machine for Flat Bench, Incline Bench, Close Grip, and Military Press. Do you prefer the Smith with HRT? I seem to have some issues with my stabilizers on the forced negatives when doing it with a regular barbell. It seems like me and the spotter are constantly trying to work the bar into the correct position while he is pushing down and me resisting. Which would be better for HRT?

Thanks,
Derek

Rage
03-26-10, 12:04 pm
I'm starting to consider morphing this slightly for my next go through and using more compound movements more frequently with less isolation.

My first thought is that an A/B style workout would be better, done MWF.

A
--
Bench press
Shoulder press
Shrugs
Dips
Close Grip bench
Upright rows
Rear lateral raise


B
--
Squat/Deadlift
Rows
Pullups/Chins
Good morning
Leg extension
Stiff leg deadlift/leg curls
BB Curls


Just a thought. I'm not sure how quickly I'd fall into overtraining land but I think its worth playing with.

As you know, HRT requires some good recovery. Make sure your working one body part directly only once per week.

Rage
03-26-10, 12:08 pm
Rage,

Now that I have went through all exercises you outlined for the bulkers routine (besides hamstring raises...no machine) I have a question for you.

I notice that in the vids you did awhile back that you are using a Smith Machine for Flat Bench, Incline Bench, Close Grip, and Military Press. Do you prefer the Smith with HRT? I seem to have some issues with my stabilizers on the forced negatives when doing it with a regular barbell. It seems like me and the spotter are constantly trying to work the bar into the correct position while he is pushing down and me resisting. Which would be better for HRT?

Thanks,
Derek

I cover this point in the video series we are doing. This is a great question Derek and it tells me that you have been working hard on this program. For your heavier lifts, use a machine such as a Smith machine. For example, I also use Hack squats in place of BB squats on leg day. The machines provide more stability for these heavier lifts not to mention the safety aspects.

nevergiveup92
03-27-10, 12:46 am
Im 18 years old and am looking for the best training routine and this hell raiser training has caught my eye, the only problem with it I see (for me) is the 3 days off, will this still work for me even tho my muscle recovery time is very quick since I am so young, I usually only take 1 day off or maybe 2 depending on my soreness per week

Newby
03-29-10, 5:13 pm
Heya!

Just signed up to thank you for this huge awesome sharing of knowledge, definately going to give this a 100% shot with my lad in the gym,

Thanks bro!

Rage
03-29-10, 8:54 pm
Im 18 years old and am looking for the best training routine and this hell raiser training has caught my eye, the only problem with it I see (for me) is the 3 days off, will this still work for me even tho my muscle recovery time is very quick since I am so young, I usually only take 1 day off or maybe 2 depending on my soreness per week

You'll need the time off, even at 18. The bigger question is have you been training for a minimum of 2 years straight in the gym...consistant lifting? You need at least that long for your joints and tendons to be well prepared for HRT.


Heya!

Just signed up to thank you for this huge awesome sharing of knowledge, definately going to give this a 100% shot with my lad in the gym,

Thanks bro!

My pleasure. What's a little torture between a couple Animals..

Newby
03-30-10, 4:39 am
You'll need the time off, even at 18. The bigger question is have you been training for a minimum of 2 years straight in the gym...consistant lifting? You need at least that long for your joints and tendons to be well prepared for HRT.

About that, if i started HRT now and only have 1 year behind me, would it affect the results in a negative way? If so, why?

Thanks again.

Rage
03-31-10, 11:44 am
About that, if i started HRT now and only have 1 year behind me, would it affect the results in a negative way? If so, why?

Thanks again.

A year is good. Two or more is better. The reason is that your tendons, ligaments, joints and skeletal muscle will need to be well conditioned to handle this HRT system without sustaining an injury. I would suggest only doing SST/N. Basically it's HRT without the forced negative portion of the movement and only negatives.

Newby
03-31-10, 1:29 pm
Once again thanks alot bro, god bless you.

nevergiveup92
04-04-10, 6:47 pm
[QUOTE=Rage;927257]You'll need the time off, even at 18. The bigger question is have you been training for a minimum of 2 years straight in the gym...consistant lifting? You need at least that long for your joints and tendons to be well prepared for HRT.

ya man ive been trainin hard since 15, this is where i left pushups and body weight stuff to actual weightlifting, i did one bodybuilding comp when i was 17 and take plenty of joint medicine, always been able to handle insane workouts and I actually have been doing HRT for a week now and love it, its the perfect amount of rest and am already beginning to see results!!!

Rage
04-05-10, 4:12 pm
[QUOTE=Rage;927257]You'll need the time off, even at 18. The bigger question is have you been training for a minimum of 2 years straight in the gym...consistant lifting? You need at least that long for your joints and tendons to be well prepared for HRT.

ya man ive been trainin hard since 15, this is where i left pushups and body weight stuff to actual weightlifting, i did one bodybuilding comp when i was 17 and take plenty of joint medicine, always been able to handle insane workouts and I actually have been doing HRT for a week now and love it, its the perfect amount of rest and am already beginning to see results!!!

Nice! Just be careful brother.