Hellraiser Training – Workout Plan, Training Results & More!
If you haven’t heard about hellraiser training, you should. HRT is all about doing what you need to do to build muscles and make them grow. Hell-raiser training is all about low-volume training at a high intensity. Although designed for the experienced weight-training athlete, you can still benefit from it.
It is important before you start hellraiser training, that you have at least a few years of weight training behind you and a reliable training partner.
In this article we discuss:
– Hellraiser training
– Animal Hellraiser Training
– Hellcentric Training
– HRT Workout Plan
– Hellraiser Training Results
So, if you are interested in hellraiser training, keep reading, as this form of training can help change your physic, fast.
Hellraiser Training – A Complete Guide
Hellraiser training is a 12-week program, developed by Tom Fuller. The idea behind hell raiser training is that you push the muscles past their limits. This is called a hell-centric rep.
To start with hellraiser training you must first know what your 80% of your 1 rep max weight is. Then you can start performing curls or your chosen exercise at 80% max weight.
However, the difference with this form of training is that once you have finished your reps, you perform another 4 repetitions.
So, what makes these other 4 repetitions special?
Well, this is when your training partner comes into play. these last 4 reps are usually held by your training partner. They offer more resistance to the weight by pulling down on it. They then slowly allow you to descend the weight while they still apply light pressure for about 5 seconds.
The idea behind hellraiser training is that you stress the muscles more even after they are at their limit.
The key to this form of training is that you focus on a steady descent on the way down, rather than descending easily.
Although once you get through the first 12 weeks of training, fuller explains that it is important to switch things up. That means performing the workout every other week instead of weekly.
Animal Hellraiser Training – What You Should Know?
If you are wanting to get into Hellraiser training it is important to set up a plan. Following something like the below can help you get started with this form of training.
– Close Grip Bench – 3 sets, 6 reps + 4 (HRT)
– One Arm Triceps – 3 sets,6 reps + (HRT)
– Lying DB Triceps Ext – 2 sets x 8 reps + 4 (HRT)
– Standing Dumbbell Curls – 3 sets x 6 reps + 4 (HRT)
– Dumbbell Preacher Curls – 3 sets x 6 reps + 4 (HRT)
– Reverse Curls – 3 sets x 6 reps + 4 (HRT)
– Forward Curls – 3 sets x 6 reps + 4 (HRT)
-Leg Press – 3 sets x 6 reps + 4 (HRT)
– Leg Extension – 3 sets x 6 reps + 4 (HRT)
– Hamstring Raises – 3 sets x 6 reps + 4 (HRT)
– Standing Leg Curls – 3 sets x 6 reps + 4 (HRT)
Chest and Shoulders
– Dumbbell Press – 3 sets x 6 reps + 4 (HRT)
– Incline Smith or DB Flyes – 2 sets x 8 reps + 4 (HRT)
– Military Press – 3 sets x 6 reps + 4 (HRT)
– Barbell Shrugs – 3 sets x 6 reps + 4 (HRT)
Rear Delts, Calves & Back
– Pull Ups – 3 sets x 6 reps + 4 (HRT)
– Pull Downs – 3 sets x 6 reps + 4 (HRT)
– Bent Laterals – 3 sets x 6 reps + 4 (HRT)
– Calf Extensions or raises – 3 sets x 6 reps + 4 (HRT)
Even though hellcentric training s focused on eight regular reps followed by forced-negative reps, this type of training can be adapted to fit your routine.
You can start with four or even 6 or 8 regular reps on an exercise followed by four forced-negative reps. Either way, you should see some of the benefits of this method developed by Tom Fuller.
By doing this you can expect to see some of the benefits towards the sarcoplasmic portion of the muscle cell. This is the area between the muscle fibers and the muscle cell wall. Which helps to expand and develop due to accumulating fluids in the muscle cell walls.
Although it is important to note that hellraiser training does not use a lot of resistance. However, the pump is still substantially increased, which leads to greater muscle size
HRT Workout Plan
If you are looking to start an HRT workout plan there are a few things to remember.
First, the goal is to finish with 4 repetitions where your training partner adds resistance to the lift. That means if you plan to do 8 reps of an exercise, your training partner will add resistance to four more after finishing.
While there are some dedicated workout plans, you can make your own by adding in 4 HRT efforts after finishing each phase of repetitions.
If you are not sure how to progress with this contact us or speak with a personal trainer. They can help develop the right training plan for you.
Hellraiser Training Results – What To Expect?
So what hellraiser training results should you expect? Well, during the first few weeks of following the hellraiser training theory, you should see an increased muscle pump. After that, you should see a consistent increase in muscles size and strength.
However, like any training routine, it is important to vary the workouts you do. Even though you may see benefits quite quickly, it is important to vary the workouts. That way, you can see improvements in your training much faster.