"Hell Raiser Training" (Split Set Training w/ Forced Negatives)

[Rage]

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

[Rage]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

looks good

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

[Rage]

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]

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]

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]

Yup that's shit made me laugh, the only time I laugh'd all week. Ill be ready to go on monday brotha.....