HRT for Those Without A Partner

[Rage]

This has been a long time in the works gentlemen. I have developed a HRT system for beginners and for those training solo. The gains aren't quite as dramatic as those using HRT in it's intermediate form, but still very effective nonetheless. On the flip side, I have also developed an advanced HRT system which will have it's own thread. So here we go.

HRT for beginners is based on Split Set Training with Negatives (SST/N). The individual performs in this case 8 positive reps and follows them immediately with 6 negative reps (8+6), unlike HRT for Intermediates which is 8+4. With SST/N it's necessary to put the muscles through a couple more negative reps to come close to emptying the tank since there are no forced reps involved which completely exhaust the muscle under load. After performing the initial 8 reps in the positive portion of the movement you will still perform the negatives at a steady rate of a 5 count. You will still choose a weight thats between 60 and 80% of your 1 rep max and remember this is just a guide for determining the right weight to choose. You can increase or decrease the weight based on how well you are able to perform the exercise on any given lift.

So if you've been wanting to give HRT a test drive, now's your chance. Unlike HRT for Intermediate or Advanced athletes, you can start right away and do not need to have a minimum of 2 years experience in the gym or a training partner. You can reap the benefits of HRT starting today.

Lets go to work...

[ghost]

awesome write up as always Rage.!

[mritter3]

great write up Rage...and a great workout method HRT is the real deal.

[J-Dawg]

This is awesome Rage. I know not everyone can train with a partner routinely so this will be helpful to them.

[Mr. Dead]

Sweet!!! I'll be startin' on this, next week, for sure!!! BTW... How long of a rest period between sets, do you recommend...???

[Survivor831]

I like to train by myself most of the time and have been dieing to try this for a long period of time. Thanks Rage!

[Rage]

awesome write up as always Rage.!

great write up Rage...and a great workout method HRT is the real deal.

This is awesome Rage. I know not everyone can train with a partner routinely so this will be helpful to them.

Sweet!!! I'll be startin' on this, next week, for sure!!! BTW... How long of a rest period between sets, do you recommend...???

I like to train by myself most of the time and have been dieing to try this for a long period of time. Thanks Rage!

Thanks you guys. Sorry it took so long, but I needed to test it out in the trenches to make sure I'm giving you something that will produce results. And of course you guys are welcome. Dead rest about 2 minutes on smaller bodyparts like biceps and 5 minutes on larger like quads.

[smoothballer]

Great write-up Tom.

[shortstack]

Hey Rage, is this something I can try on the cut or is it better to stick with the program you already have set up for cutters?

Thanks Brother.

Jeremy

[Rage]

Great write-up Tom.

THanks brother

Hey Rage, is this something I can try on the cut or is it better to stick with the program you already have set up for cutters?

Thanks Brother.

Jeremy

You can definitely hit this during your cut. I've been running advanced HRT through my precontest prep and it's been more effective than the traditional higher rep scheme.

[B Con]

Thanks for this brother. Gonna try it out w/o a partner after the Bar. Do your thing big man.

[PIJW]

Great write-up Rage, will there be video for for instructional use for those without a partner. Btw ill be starting this up next week to see how it goes.

[Mr. Dead]

Just started on this... The pain is exquisite... Me like!!!

[ProteinJunkie]

Subbed.

I workout alone and wouldn’t mind seeing what this HRT is about. How does one determine 60 and 80% of their 1RM? Any particular exercises for any certain body part recommended over others for this type of program? So…8 positive reps followed immediately with 6 negative reps performing the negatives at a steady rate of a 5 count. If these numbers aren’t hit, or, hit easily, I assume the weights must change to accommodate this specific rep range?

Sorry for all the Q's...

[Rage]

Great write-up Rage, will there be video for for instructional use for those without a partner. Btw ill be starting this up next week to see how it goes.

We'll get something together before too long.

Just started on this... The pain is exquisite... Me like!!!

Glad you like it Dead..ya sick bastard : )

Subbed.

I workout alone and wouldn’t mind seeing what this HRT is about. How does one determine 60 and 80% of their 1RM? Any particular exercises for any certain body part recommended over others for this type of program? So…8 positive reps followed immediately with 6 negative reps performing the negatives at a steady rate of a 5 count. If these numbers aren’t hit, or, hit easily, I assume the weights must change to accommodate this specific rep range?

Sorry for all the Q's...

No worries brother. Your last question is key. Just guess and adjust accordningly. Keep us posted on how your doing.

[PIJW]

Awesome Rage ill be sure to pass it along when i see it.

[Topher]

I am very interested in the vid of this also!!!

[Beach91]

Hey Rage, I train alone and have been using 5 second rest pauses as a form of HRT. I like the idea of using the 5 second negatives, my question is how long do you a run a cycle for, say 1 week a month or 3 straight weeks then one lighter week?

thanks for your time and your info

[rev8ball]

Sweet stuff, bro. Looks great.

Getting that tank emptied is the deal. And, like you said, the gains will not be as big, but it is a great way to start.

[shortstack]

I just ran a little bit of this today and it def emptied to tank. It's rough by your self, even with light weight.

Good stuff Rage

Jeremy