HELL RAISER TRAINING: Split Set Training w/ Forced Negatives (SST/FN)
by Tom “Rage” Fuller



I’d like to share with all my Animal brothers, a training technique I’ve 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, let’s 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