One of the oldest truths for successful bodybuilding is that you constantly need to change your routine. Muscles get used to the torture you inflict them, and refuse to grow. Well, this also holds true for the Hell Raiser Training. Although it has many advantages over the traditional protocols, this is their shared feature. After a while you need to change it up, as your body will adapt and the gains will begin to stall.
Do this after a three months. Once you start doing Hell Raiser Training you can keep on practicing it for 12 weeks. After this period, switch it to every other week by incorporating another technique in the interim week.
If you like what you’ve read and want to take a taste of this technique, we provide you with a sample routine that should cover 12 weeks of training. Just have in mind that the designation 2 x 8+4 means that you should do 2 sets with 8 reps on the positive, and 4 on the negative.
Each body part is worked out only once a week. This allows sufficient time to recover, which is crucial for muscle growth.
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+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 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