PDA

View Full Version : "Hell Raiser Training" question



_Trainlikeafreak
02-09-10, 8:00 pm
Ok so I read the instructions on the hell raisers and figured I'd write one up myself. If anyone could tell if this is a good/bad idea let me know:

Hell Raiser Workout
Biceps
45 second breaks in between sets

Seated Dumbbell Curls (Start at 30 lbs. Add 10 lbs to every set)
1st Set: 10 Reps + 4 Negative Reps
2nd Set: 8 Reps + 6 Negative Reps
3rd Set: 6 Reps + 8 Negative Reps

Standing Hammer Curls (Start at 40 lbs. Add 10 lbs. to every set)
1st Set: 10 Reps + 4 Negative Reps
2nd Set: 8 Reps + 6 Negative Reps
3rd Set: 6 Reps + 8 Negative Reps

Seated Close Grip EZ-Curls (Start at 70 lbs. Add 10 lbs. to every set)
1st Set: 10 Reps + 4 Negative Reps
2nd Set: 8 Reps + 6 Negative Reps
3rd Set: 6 Reps + 8 Negative Reps

Standing Wide Grip EZ-Curls (Start at 60 lbs. Add 10 lbs. to every set)
1st Set: 10 Reps + 4 Negative Reps
2nd Set: 8 Reps + 6 Negative Reps
3rd Set: 6 Reps + 8 Negative Reps

Standing Dumbbell Preacher Curls (Start at 25 lbs. Add 10 lbs. to every set)
1st Set: 10 Reps + 4 Negative Reps
2nd Set: 8 Reps + 6 Negative Reps
3rd Set: 6 Reps + 8 Negative Reps

Rage
02-10-10, 6:11 pm
Ok so I read the instructions on the hell raisers and figured I'd write one up myself. If anyone could tell if this is a good/bad idea let me know:

Hell Raiser Workout
Biceps
45 second breaks in between sets

Seated Dumbbell Curls (Start at 30 lbs. Add 10 lbs to every set)
1st Set: 10 Reps + 4 Negative Reps
2nd Set: 8 Reps + 6 Negative Reps
3rd Set: 6 Reps + 8 Negative Reps

Standing Hammer Curls (Start at 40 lbs. Add 10 lbs. to every set)
1st Set: 10 Reps + 4 Negative Reps
2nd Set: 8 Reps + 6 Negative Reps
3rd Set: 6 Reps + 8 Negative Reps

Seated Close Grip EZ-Curls (Start at 70 lbs. Add 10 lbs. to every set)
1st Set: 10 Reps + 4 Negative Reps
2nd Set: 8 Reps + 6 Negative Reps
3rd Set: 6 Reps + 8 Negative Reps

Standing Wide Grip EZ-Curls (Start at 60 lbs. Add 10 lbs. to every set)
1st Set: 10 Reps + 4 Negative Reps
2nd Set: 8 Reps + 6 Negative Reps
3rd Set: 6 Reps + 8 Negative Reps

Standing Dumbbell Preacher Curls (Start at 25 lbs. Add 10 lbs. to every set)
1st Set: 10 Reps + 4 Negative Reps
2nd Set: 8 Reps + 6 Negative Reps
3rd Set: 6 Reps + 8 Negative Reps

If you can do 8 negatives, you've got way too light a weight. It's best to stick with the parameters given and limit the number of working sets to 2. Staying at 8 reps plus 4 forced negatives is ideal for optimal growth.

_Trainlikeafreak
02-10-10, 6:41 pm
ok cool. So for two sets do you keep the weight the same and just do two sets or can you bump the weight up for the second set? Appreciate the help.

Rage
02-11-10, 11:32 am
ok cool. So for two sets do you keep the weight the same and just do two sets or can you bump the weight up for the second set? Appreciate the help.

You can bump it up if you feel like you can handle it ok. I use 80% 1 RM loosely because it does vary a bit from exercise to exercise. Pick something thats reasonable to where you are pretty much failing on the 3rd or 4th forced negative reps of the second set.

_Trainlikeafreak
02-11-10, 2:27 pm
Ah ok sounds insane lol....Im starting them tomorrow so I'm excited..Thanks for the help!

Rage
02-11-10, 2:31 pm
Look forward to your feedback. Check this out if your interested..

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

_Trainlikeafreak
02-11-10, 2:50 pm
O MY GOD.....what I would do compete in this..Dam that looks awesome..Thanks man