Hellraiser Training: Solo Overview -- Bodybuilding.com


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No training partner? No problem. Use this variation of HRT to put your muscles through hell.

If you’ve already tried Hellraiser Training, you know that it’s a sprint through hell for you and one lucky lifting partner. I know some of you lone wolves have been stuck by the gates, unable to enter hell because you don’t have an HRT buddy. Well, today’s your lucky day. Welcome to HRT for solo lifters.

Hellraiser Training, using what are called “hellcentrics,” has become one of the most popular bodybuilding partner training programs in the world. Why? Because it works like the devil.

The original program requires a training partner. Some of you have asked, “Bro, what if I don’t have one?” Well, for those of you who don’t have a lifting partner—or don’t want one—I’ve developed a highly effective solo version of Hellraiser Training.
Unlike Hellraiser using hellcentrics, you don’t need a minimum of two years of training experience. Nor do you need a dedicated spotter. You can start with HRT solo right now.
Alone in Hell

Solo HRT is a combination of regular reps and five-count negatives. You start every exercise with eight regular reps, followed immediately by six long negatives. On the six negative reps, you’ll lower the weight for roughly five seconds. Count to five out loud to get a feel for how long this takes.

If you’re doing barbell bench press and you’re on the negative portion of the lift, you’re going to slowly lower the weight at a five-count pace before pushing the weight back up. No, you won’t have the added resistance a training partner provides. However, gravity provides plenty of resistance on the negative portion of all lifts.



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