Let’s face it, you’re not going to turn down more size if you can get it now are you? If you just happen to add an inch onto your arms, are you going to sit back and regret it? Fuck no. You’re in the gym busting your ass for a reason. You want results. You expect results. Better yet, you should fucking demand results…
Listen, I’ve been training for over two decades and I’ve picked up a few things along the way. I’ve tried damn near every training program out there to add more size. Some work, some don’t and some are just for pussies. I used to think the more weight I can lift, the bigger I will get… Right? Makes sense doesn’t it? I mean, to a certain point, you have to admit that lifting bigger weights does mean you’ve got some bigger muscles on your frame. But now if that were always the case, then all the powerlifters out there would look like bodybuilders now wouldn’t they? Some in fact do (damn freaks), but most don’t. So what the fuck is going on here?
I’m here to tell you that it all comes down to what you’re doing with the weight once you’ve got it. Whether you’ve got a good couple solid years under your belt or you’re a seasoned vet, I’ve got some good shit to share with you right here and now. Backed by real world results and research too. You all know that a new training technique that’s worth a damn isn’t something that comes along everyday in our sport. If you want to try something that doesn’t waste your time in the trenches, then I suggest you try what I call, “Hell Raiser Training”.
What The Fuck?
Hell Raiser Training. What the fuck is that? Alright, you’ve chalked up and got the weight in your hands, now what? There is so much conflicting information out there on what to do next, it can be very confusing. Do I do 4 reps, 6, maybe 10, how about 20? Should I pound the muscle into submission with 5 sets of 5 different exercises? I mean, more is better right? If I want to get big, then I have to put in the work don’t I? Pay the price?
Ok, stop. Hold up here. This is just getting out of hand. Focus with me here for a minute. We want hypertrophy… In other words, we want size, bigger, larger, etc. Listen, what do you want? To lift big weights or look like you do? As a bodybuilder, this method is geared towards those looking for size, pure and simple. Hell Raiser Training is about three things: mass, mass, and mass.
So first thing’s first. Check the fucking ego at the door and stop focusing on going into the gym and trying to impress the “cardio bunnies” or your buddies, or the guy that keeps looking at you like you’re a freak of nature. Stay focused on what you want – to get huge. You spend an hour or two in the gym and spend the other 22 or 23 out of the gym, so let’s focus on the look. To get bigger, we are looking at set parameters that have been studied and proven to work. Here are a few things we know work for adding size:
– Grab a weight that’s between 60-80% of what you can do one time
– Reps per set should be between 8-15
– Rest between sets should be around 2-5 minutes.
Now that we have these basics in order, let’s add in the rest. Hell Raiser Training is defined by a basic principle of split set training with forced negatives or SST/FN. This means you choose a weight that is about 80% of your 1 rep max and perform 8 reps, emphasizing primarily the positive (concentric) portion of the rep. Then you immediately begin emphasizing the negative (eccentric) portion of the rep with that same weight.
While beginning the negative rep, it is imperative that you have an experienced training partner. This partner will begin to slowly increase the tension of the negative rep as you resist the weight (the forced negative portion) 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 forced negative reps. Simple, right?
Let’s Go To Work…
I think I had a flash of genius when I thought this system up… Who the fuck am I kidding? It was more likely the numerous direct strikes I took to the head when I was training in MMA. Now that shit is hardcore. That training must have jarred something loose (I swear I can hear something rattling between the ears). So let’s take a simple exercise and apply the technique to it. Here’s how it applies to standing dumbbell curls:
Let’s say I grab a 70 lb dumbbell and I can only curl it once. Alright, I just found my 1 rep max (1RM). My technique calls on using 80% of that, or 56 lb. (80% x 70 lbs = 56). I don’t know about you, but I have yet to see a 56 lber so I grab the 55s instead. Standing with the two 55 lb dumbbells at my sides, I perform 8 regular reps. When I finish the 8th rep on the first arm, I continue to hold the weight up at the top of the movement and now it’s time for my trusty spotter to help me out.
He will slowly grab the weight and begin to gently pull it down while I resist for a count of 5 till it reaches the bottom (forced negative). Then I bring the other arm up and I get the same spot with that one. I continue doing this until I finish four negative reps on each arm. It’s important to remember not to fight your partner. The objective is to make the muscle work extra hard on the negative portion of the movement but not compete with your spotter. IMPORTANT: Don’t try to stop the weight on the way down, just allow a steady descent.
Always allow the weight to keep moving on the negative. The goal is not to hurt yourself but create just the right amount of torture. Come on, you know that you like this kind of torture. Fuck, that’s why you train the way you do in the gym. This my friend, is putting in the work to get huge.
You can apply this technique to many different exercises including both dumbbell and barbell movements, Smith and a variety of other machines. It may take some creativity but shit, since when was bodybuilding not creative? Once you figure out how to work in forced negatives into your routine, I’m confident you will like what you see in the mirror, even though your old clothes won’t. That’s the fucking the name of the game. Grow or die.
Change It Up… After Three Months
Bodybuilders know this from time immemorial. You’ve got to change it up. You can’t stand still. And the Hell Raiser Training’s technique will work forever. It can help you grow eternally. Bold fucking claims? Well, if you buy that then I’ve got some fucking real estate to sell you. Truth is, nothing works forever including Hell Raiser Training. Over time, your body begins to adapt and your gains will slow just like any other technique. So I guess this is the point where you give up right? Let see…
If you’re a fucking loser then that is certainly an option. Since you have read this far, I know that I am not talking to a loser. I’m talking to you, the one that demands to get huge and will do what it takes to get it done. So if nothing works forever, then obviously we have to change it up. But after how long? Run Hell Raiser Training for about 12 weeks initially before you switch it up to every other week. Trust me, you will never forget those three months if you do things right. During this time off from Hell Raiser Training, during your cozy little vacation, incorporate a different technique to keep things fresh.
Who Wants Samples?
Alright, so you got a taste of the technique with the standing dumbbell curls. Here’s where I present an entire sample routine, to get you hooked for life. There are a lot of different exercises out there that you can apply this technique to, as I’ve stated before. I’ve put this one together for you to try out over next 12 weeks. Am I sadistic? You be the judge. The 2 x 8+4s that you see mean 2 working sets with 8 positive reps and then 4 negative reps. Shit, but I know you already knew that… Right? Alright, let’s go to work…
Day 1: Guns
• Close Grip Bench 2 x 8+4
• One Arm Machine Triceps Ext 2 x 8+4
• Lying DB Triceps Ext 2 x 8+
• 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 2 x 8+4
Day 2: Wheels
• Leg Press 2 x 8+4
• Leg Extension 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: Rest & Relief
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
Day 5: Back/Rear Delts/Calves
• Wide Grip Pull Ups 2 x 8+4
• T-Bar 2 x 8+4
• 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: More Rest & Relief
My final word… Working each body part only once per week will allow enough time for it to recover. Trust me, you’ll need it. Doing this a couple times a week on the same body part will simply not allow it enough time to recover. And if you don’t recover, you won’t grow. And if you don’t grow, well why am I sharing this method with you?
In the near future, I’ll talk about diet and nutrition and how it relates to Hell Raiser Training. You’ll want to optimize these to take full advantage of this method. I’ll also provide a scientific basis, a rationale for the Hell Raiser Training for those of you who like that sort of science shit. Like I said before, this method has been tested in the trenches, in the real world. But it also has solid science behind it. Until next time, enjoy the torture.
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