**Marcus's HIT Dungeon**

[mockery]

^^ exactly, you have to eat to grow.. but calories aren't my problem...so must be the training....

guess change to a 5 day split... and give arms a day to them selves..

famous last words... more often then not even with a well trained and smart athlete they really are not eating enough.

[AD]

no, do you have 110% idea of what it takes to get arms up to or as close as 21" ? not to mention not using synthol. like everything else it involves a great deal of calories.

Why would arms be any different from any other body part? You mean you don't need as many calories to grow the rest of the body?

[mockery]

Why would arms be any different from any other body part? You mean you don't need as many calories to grow the rest of the body?

Just the opposite alot of people i train have the mind set arms dont need alot to grow, u just lift and curl and they get big or dont associate calorie surplus with bigger arms.

[almostgone]

^^ exactly, you have to eat to grow.. but calories aren't my problem...so must be the training....

guess change to a 5 day split... and give arms a day to them selves..

Kronik, Marcus posted a 5 day routine earlier in the thread that I'm REALLY liking. I believe he posted it for gbrice75. Anyway, you might want to give it a peek.

[AD]

My arms were 15.5 last october. I hadn't trained in almost 10yrs and there is certainly some muscle memory involved but giving your arms a day of their own is definitely in order if you want to focus on arm size. Triceps are 3/4 of your arm. Personally, I have been training triceps first on arm day and hitting them hard hit style.

This is what happened in 4 months. From that change.
<img src="http://forums.steroid .com/attachment.php?attachmentid=147184"/>
The june arm is a little over 16. The october one is a little over 17. Both were taken after training arms so its apples to apples. Roughly an inch growth. You can see the obvious difference in triceps. This is from following the principles in this thread.

Dam Java you even got the same t-shirt on! Lol. Nice pre and post shot!

[Java Man]

Dam Java you even got the same t-shirt on! Lol. Nice pre and post shot!

You should smell that shirt. Lol. Its probably not the same shirt, just the same color. Thanks. Just shows a real world example of the benefits of this thread.

[AD]

Just the opposite alot of people i train have the mind set arms dont need alot to grow, u just lift and curl and they get big or dont associate calorie surplus with bigger arms.

I dunno how people can believe muscles can have different physiology at different parts of the body. Eat till you drop. Train till you drop. That should apply to any body part.

[mockery]

I dunno how people can believe muscles can have different physiology at different parts of the body. Eat till you drop. Train till you drop. That should apply to any body part.

Sometimes arms just need rest. i do 3 week training cycles, alot of the time i dont train arms on my heavy week. they get blasted ever day lifting all the weights and need more time off. That's me personally but

[AD]

Kronik, Marcus posted a 5 day routine earlier in the thread that I'm REALLY liking. I believe he posted it for gbrice75. Anyway, you might want to give it a peek.

I'm thinking of starting a thread to copy and paste all the critically important posts in this thread. That post is definitely a must read. This thread is growing so quickly that a lot of important information may be hard to find.

[Java Man]

having smaller arms is better for buying shirts. to make them grow u have to eat crazy amounts of calories and at the end of the day hardly worth stretching your stomach fascia for bigger guns.

no, do you have 110% idea of what it takes to get arms up to or as close as 21" ? not to mention not using synthol. like everything else it involves a great deal of calories.

famous last words... more often then not even with a well trained and smart athlete they really are not eating enough.

Why would arms be any different from any other body part? You mean you don't need as many calories to grow the rest of the body?

Just the opposite alot of people i train have the mind set arms dont need alot to grow, u just lift and curl and they get big or dont associate calorie surplus with bigger arms.

So, to eat or not to eat, that is the question... You say both. I'm confused.

[Java Man]

I'm thinking of starting a thread to copy and paste all the critically important posts in this thread. That post is definitely a must read. This thread is growing so quickly that a lot of important information may be hard to find.

Best of marcus's diary. I think that's a good idea. That would be a huge undertaking.

[almostgone]

It is a large thread, but very motivational. Don't often encounter this much experience and willingness to share information. Even on the days I don't get to lift, I do my best to read the latest posts so I don't miss out.

[kronik420]

Kronik, Marcus posted a 5 day routine earlier in the thread that I'm REALLY liking. I believe he posted it for gbrice75. Anyway, you might want to give it a peek.

repost?

[mockery]

So, to eat or not to eat, that is the question... You say both. I'm confused.

weak body parts need a lot of calories to bring up, there is no confusion other my poor grammar and you not believing that eating enough surplus calories will stretch your stomach fascia . most peoples idea of alot of calories is 2000 daily diet with 4 whey shakes...

[NotTheSame]

I'm thinking of starting a thread to copy and paste all the critically important posts in this thread. That post is definitely a must read. This thread is growing so quickly that a lot of important information may be hard to find.

That'd be pretty sweet. I'm trying to sift through it but it's quite a lot. I'll get there but knowing me it'll take weeks at least.



Anyway those of you that do deadlifts and train this HIT style do you hit them the same way you would every other muscle / exercise? Still working in the 6-12 rep range or do some of you stick to lower reps?

[almostgone]

repost?

I'm searching to see if I can find it.

[AD]

weak body parts need a lot of calories to bring up, there is no confusion other my poor grammar and you not believing that eating enough surplus calories will stretch your stomach fascia . most peoples idea of alot of calories is 2000 daily diet with 4 whey shakes...

You probably don't mean this, but you're sounding like you can direct your calories to specific areas only. That it's not cool to stretch the stomach just for arms. When I eat, I think the calories are distributed all throughout the body. Including the brain, where cells do not grow one bit.

[AD]

That'd be pretty sweet. I'm trying to sift through it but it's quite a lot. I'll get there but knowing me it'll take weeks at least.

Anyway those of you that do deadlifts and train this HIT style do you hit them the same way you would every other muscle / exercise? Still working in the 6-12 rep range or do some of you stick to lower reps?

Do you know the "Marcus' way" of doing deads? You don't go all the way up, and then you don't go all the way down. Moderate weight would do.

[AD]

repost?

K, if it helps, I think it's between page 50-70 on a browser.

[almostgone]

Kronik, check out post#1622 on page 41.

[AD]

K, if it helps, I think it's between page 50-70 on a browser.

Kronik, check out post#1622 on page 41.

Opps. .lol

[Java Man]

weak body parts need a lot of calories to bring up, there is no confusion other my poor grammar and you not believing that eating enough surplus calories will stretch your stomach fascia . most peoples idea of alot of calories is 2000 daily diet with 4 whey shakes...

I did not say I did not believe it. It is an unavoidable fact. If you want to get big, you have to eat big. Do you know of a way to do that without stretching muscle fascia in the midsection? My experience has been that the fascia can be controlled by strengthening the abdominal muscles. For example, . I can stick my gut out into a giant potbelly but I have to do that intentionally. I can also suck it in so it looks concave. At rest, it is naturally tight because I train my abs. I know no bodybuilder who does not possess this ability. Granted, I am carrying more fat than I would like to right now but that lies above the muscle and has nothing to do with fascia.

It looks like in one post you said it is a waste of time to eat big since all that does is stretch fascia in the abdomin and doesn't increase muscle size in ones arms anyways.

Later, you said more than once that one must eat large amounts of calories to grow.

this is where I am confused.

[almostgone]

Opps. .lol

Shoot man, it's a huge thread. It took me numerous tries to locate it from my phone.

[NotTheSame]

Do you know the "Marcus' way" of doing deads? You don't go all the way up, and then you don't go all the way down. Moderate weight would do.

I do not but i assume it's in here somewhere though.

[mockery]

You probably don't mean this, but you're sounding like you can direct your calories to specific areas only. That it's not cool to stretch the stomach just for arms. When I eat, I think the calories are distributed all throughout the body. Including the brain, where cells do not grow one bit.

ok, when trying to reach big arms " 21" " for example and ASSUMING being proportionate through out the body through resistance training and body recomp over time. To get to this size for most isn't worth it in my opinion. Or at least its not worth it to me.

i have medium arms and no shirt fits me properly other then tailor made. So having smaller arms isnt necessarily a bad thing. AND if you are lean enough and have your cuts come in through ur delts, bis & tris your arms will look bigger then just having a large fatty arm.

i like to think im smarter then thinking i can shuttle nutrients to a specific part of my body, because if i could, it would all be going to my cock!

[mockery]

I did not say I did not believe it. It is an unavoidable fact. If you want to get big, you have to eat big. Do you know of a way to do that without stretching muscle fascia in the midsection? My experience has been that the fascia can be controlled by strengthening the abdominal muscles. For example, . I can stick my gut out into a giant potbelly but I have to do that intentionally. I can also suck it in so it looks concave. At rest, it is naturally tight because I train my abs. I know no bodybuilder who does not possess this ability. Granted, I am carrying more fat than I would like to right now but that lies above the muscle and has nothing to do with fascia.

It looks like in one post you said it is a waste of time to eat big since all that does is stretch fascia in the abdomin and doesn't increase muscle size in ones arms anyways.

Later, you said more than once that one must eat large amounts of calories to grow.

this is where I am confused.

eating big to improve something at the cost of something else was more my train of thought.

I have read that having a strong abdominal wall or something like that can help stopping your guts from pushing out after feeding, but to my understanding from time over time over feeding daily causes the distended stomach. People may say only steroids or GH does it. im keen to say from what i have seen first hand its from eating.

To my knowledge overly stretch fascia does shrink or go back to its original form. hear say from talking to massage therapists.

[Back In Black]

After a week of trap/rhomboid/neck discomfort and minimal transport I have finally managed to train some upper body. My injury is still giving me lots of grief and has caused some sleep disturbance which resulted in dropping a couple of reps here and there from this workout:-

Incline dumbell press
1 straight set 8 reps
1 double drop set 5,2, 1.5 ( that .5 is important right!)

Flat dumbell press
1 double drop set 3,3,2

Incline flyes
1 straight set to failure 8 reps

Chucked a little bicep work in but was truly spent after my double drop standing dumbell curls. So it was pretty much a 5 working set workout for 2 body parts. And I'm spent

[kronik420]

This is a routine ive recently sent to a member, it may help others understand
Thanks...........




I have my own variation of HIT whats evolved over the years to really hit the muscle hard and to make it respond. Ive also had great success with many clients who I've advice over the yrs, myself and also personal friends with this style so when you ask me to design you a workout I am going to give you something what has been proven to work. First you need to have the right mind set and mental focus it takes to go to the gym and do this kind of assault on your body, you have to get into your head this is going to be 45mins only so it can be done, it will hurt and it will produce gains if I do it right. Get the adrenalin flowing and when you walk in that gym its to breakdown your muscles and create an environment what will make them grow bigger and stronger. You don't get this mental approach right you wont get the best out of your workouts, its your choice its down to you what you want.



When I talk about going to failure I mean were you can't push or pull another rep out no matter what, if someone had a gym to your head you still couldn't do another rep and your down to doing half cheated reps and quarters. Don't leave anything in the tank for the next set don't even be thinking about the next set, failure means you cant lift or pull that weight on your own even if your life depended on it. So when I say failure don't disregard it as when the lactic acid starts flowing through your muscles and you start to think this is my last rep, oh no failure means failure and you cant do another rep or even half rep and you have come to positive failure.



When I talk about beyond failure this is when I implement either forced and negatives after total positive failure, rest pause at positive failure or drop setting at positive failure. These are methods to take you beyond the failure and into a zone of extreme hell, this will recruit further fibres to execute the movement which in turn will put serious over load on the muscle and the body will have no alternative but to grow bigger and stronger. TALKING ABOUT IT IS EASY DOING IS A DIFFERENT MATTER.



You have told me

Your workout 5 days per week Mon to Fri and have weekends off
You have a 2 hour window in the morning for cardio and training
95% of the time you can get someone to spot and assist you
Shoulders are the worse bodypart, and you have issues with upper chest, chest delt tie-in's, back thickness, traps and tri's
You can squat, leg press, hack squat



I am going explain while I go through the workout so you fully understand whats expected, as the workout expands I wont need to carry on explaining but for the first few workouts I will go into detail so you know what your doing and should be feeling.




Monday

Shoulders - method - failure + forced + negatives



DB seated shoulder press

2 warm up sets - do high reps and increase the weight on the second set to get a feel were your going to be starting with the working set. After your first warm up set stretch each shoulder for 30 seconds and make sure you get as much blood in that area as possible, if you fancy doing some light lateral raises do them aswell or you fancy doing 3 warm up sets just do what ever it takes for you to get fully warmed up for the working set.



working set - to failure + forced +negatives

Pick a weight were your going to be at failure around 4-6 reps, you should be able to judge this right knowing your PB and how you feel on the day, you also got a 4-6 rep range to target at failure so you should be able to judge this within that set rep range. Get your spotter to help you up with one of the bells and start pressing until your at failure - remember what failure means so you will be down to doing half reps and your spotter will help you up on the half rep to complete your reps - now your at positive failure and we are going into forced reps- do around 2-3 forced reps the reason why I say only 2-3 forced reps because if you have truly gone to failure on your own and you have left anything in the tank for the forced reps you should be only able to do around 2 or 3 at the most with the help of your spotter, so do 2-3 forced reps and now your at total positive failure and its impossible to do any more even assisted with your spotter. Your bells are at the top and now we are going to do 2-3 negatives so slowly lower the weight down and try and keep it under control - this is were the serious pain is going to enter your body you think the forced was painful then this is a whole new world, once at the bottom get your spotter to help you to the top again and do another negative slowly lowering the weight down, if you feel you got another in your for 3 negs go for it, doesn't matter if you fail so long as you have gone to total negative failure. That's muscle has now recruited every fibre inside it to complete that set and you have put it in serious overload and your body has no other option but to grow bigger and stronger by building more muscle.



If by any chance you feel you can do another working set then do another one but you will need to adjust the weight being used to a lighter one, some can do 2 working sets, others put that much into the working set its impossible to do the same again, see how you go with that one lol.



Now your only going to have 1 min rest so within the next min go and get ready for the next movement which will be either



DB side laterals

machine side laterals

cable side laterals

With this example I am going to go with seated side laterals

1min rest over

2 feel sets - get a light weight start judging what your going to be doing for your working set, get the feel of the movement right and make sure your warmed up, after the pressing you should be. Get your spotter to sit behind you for your working set


working set - to failure + forced + negatives


Pick a weight were your going to be failing around 4-6 reps - strict form with these at first and try and slightly have your little finger higher than your thumb at shoulder level, this will target the outside lateral head cap. Go to failure until your doing half cheat reps and go down to quarter cheat reps, this movement is ideal for this - so failure means you cant lift them to your side not even for a quarter rep - now get your spotter to help you do another 2-3 forced reps - your delts will be screaming in pain here, serious pump and you just want to throw the bells down but don't, do the forced reps and once at total positive failure go with 2 negatives - get your spotter to help you to the top and slowly lower the bells - lol i'm laughing because at tis stage it wont be slow but I want you to really try and hold that weight from dropping down to your side - do 2-3 negs in this fashion. You should now know what pain means because ngative pain is a whole new ball game, welcome to the pain zone my friend.



After 1 min rest do another working set but adjust the bells to suit- lower the weight and try and hit the 4-6 rep range to failure even down to half cheat and quarter cheat reps, 2 forced reps and 2 neg reps - your delts now should be very pumped and aching like never before, usually the only rest you can give them is to hold them high up but remember 1 min rest and get ready for the next movement


Side note: An alternative to the seated side laterals which you can try these and implemented them every other week

single side laterals superset with single upright row

3 working sets of 8 reps to failure then straight into single upright rows for another 8+ reps see video as an example MuscleTech: "60 Seconds on Muscle" One Arm Upright Row - YouTube



Rear DB laterals, machine rear laterals

Same thing as side laterals

2 feel sets

2 working sets to failure + forced + negs



BB shrugs - best if you can do these off squat safety bars or a power rack so you don't have to bend over and take it off the floor. Your not doing forced or negs with shrugs because it doesn't work right so the best way to go beyond failure with shrugs is dropsets.



One min rest from the rear laterals or close as you can to 1 min rest, if you need more time take it but try and keep rest time short around 1min or min and half, as you progress through this style you will adapt better to shorter rest periods and you will get it spot on to fully stimulate your muscle group so try always to keep rest period down and aim for 1 min rest..



2 feel sets - warm those traps up and get a feel of the weight, think about what your going to be doing for your working set, pull your shoulder right up towards your ears and right down and stretch.

working set - load the bar and strap yourself to it and your going to be trying to hit failure at around 4-6 reps, right down to half cheat reps with these until you cant lift the bar up at all, then get your spotter to take some weight off the bar either side and aim for another 4-6 reps, if you go higher doesn't matter keep going until total failure, then get your spotter to take more weight off the bar and rep straight away and go for all out, rep until your doing half cheat reps down to quarter cheat reps, rest the bar and let it stretch the traps out and rep again until you cant do anymore, this is your last movement, last reps and your going home so rep until your neck feels like its going to drop off, hold and stretch the bar on the last drop set and go to total positive failure.



Shoulders done, if your not totally fuked, extremely pumped and feel like you have grown 2 inches all over you didn't do it hard enough, if you do feel this well done go home and eat or shake.



Tuesday

Back -going to go with drop setting the back routine because we have already done forced and negs but I will explain further about the beyond failure methods at the end. With back its all about the mind muscle connection and not using the arms and concentrating on using the back muscles. Stretch and squeeze while using the arms as hooks and with any pulldown movement make sure your back is arched otherwise you are not contracting the back muscles and will be using the arms, feel the squeeze and think about squeezing the shoulder blades together and cracking a nut in-between them, if your back is rounded it wont contract and you have just move the weight with your arms, too much weight and you will have to round the back so get the weight right, get the movement right and stretch and squeeze each rep and feel the muscle work in the back.



Close grip pull downs palms facing each other

2 warm up sets - high reps in-between sets while resting for the min you need to be stretching those lats out, every time you finish a set stretch those lats out and pull.



working set - use a weight what you will be hitting around 4-6 reps in strict form, I mean your back contracting so your stretching those lats out at the top and squeezing them when you pull the bar to your upper chest area - once at failure drop some weight off the stack and aim for another 4 reps - you can either get someone to drop the weight for you or unstrap yourself from the bar and do it but it must be quick - once at failure drop set again and rep till you drop right down to half reps.

2nd working set - if you feel there is more do the same as above but with lighter weight.





wide grip pulldowns
same as above


BB bent over rowing -failure + drop set

45 degree angle works for me, take stress of my lower back and also builds the biggest part of the back and adds slabs of tissue all over the upper section.

1 feel set - high reps over ten and feel the weight and get the movement right, think about what your going to be able to do on your working set for 4-6 reps.



working set - Load the bar strap yourself to it and row, aiming for 4-6 reps at failure take weight off each side and rep again until failure, then take more weight off and repeat till failure and at all times keep form and back arched to your back muscle do the work and not your biceps. Doubt you will be able to do another after that if done right.





One arm dumbbell rows or seated single arm hammer strength row- either will do

1 feel set - and start thinking about your working set and what your going to be doing

working set - aim for 4-6 reps - dropset the weight and aim for 4-6 reps and dropset again until failure





Dead lifts

straight sets - don't dropset deads, just creep the weight up but make sure you don't put the weight down on the floor after each rep, many do and its wrong, we are not powerlifting we are building so once you got a weight your going to be aiming for 6-8 reps and lower the weight to around half way down the shin bone and back up, keep tension on the lower back, from half way down the shin bone and to the floor is pointless and can damage the back, try these and watch your back explode in size, work the weight up and aim for 6-8 reps all the time.









Wednesday

Chest -failure + forced + negatives



Incline DB press

2 warm up sets - high reps and stretch in between sets for the min
working set - use a weight aiming to hit 4-6 reps at failure - 2-3 forced reps to failure , then 2 negatives


Incline DB flyes


2 feel sets - high reps and starting think about your working set weight
working set - aim for 4-6 reps but get your spotter to put his fingers on the inside of your wrists and make sure you are wide enough and when your at the bottom tell him he needs to put some gentle pressure on your wrists and take you down a further inch or so, yes this is going to hurt, yes this is hell but at failure do 2-3 forced reps and then 2 negatives. You should be totally zoned out now and listening to bells ringing in your ears.


Decline BB/ decline DB/ Flat hammer strength/ flat DB press - any of these will do you pick

2 feel sets - you know the score
working set - failure then 2-3 forced reps then 2 negatives


flat flyes/ decline flyes

2 feel sets
working set as incline flyes - say hello to pain


Thursday
Legs - going to pre exhausted them so your knee's are fully warmed up for the assault later one


Leg extensions

2 warm up sets - high reps, stretch in between sets, 1 min rest like usually, need another warm up take it, make sure your fully ready for your working set.

working set -rest pause - use a weight were your hitting 4-6 reps at total failure stop and take 15 deep breaths and repeat rep till you reach total failure, this could be anything right now from 2 reps to 6 reps but rep till total failure and then drop the weight and take 15 deep breaths and repeat till total failure, do this until you cant do one rep after 15 breaths. Pain isn't the word here its hell.


1min rest and over the the next movement which is squats


squats - rest pause

2 warm up sets - makes ure your in a good position and your feeling the weight and know what your going to attempt to lift on your working set, all about mind set and getting ready the feel sets.

working set - rest pause - use a weight what you will be hitting 8 reps, this weight would be probably less than you normally squat because you pre exhausted your quads and also the rest pause you just gone through on extension. So we are aiming for around 6-8 reps higher rep range with squats. Squat till failure and rack, breath for 15 deep breaths and repeat squat till your at failure, doesn't matter how many, rack and 15 deep breaths and repeat till you can squat, you should be at your limit now but if not repeat till you are doing one rep at max.


At this stage you will be cursing me and thinking of going home but not yet


1 min rest and over the
hack squat
2 feel sets
working set - rest pause
aim for 6-8 reps to failure and 15 deep breaths and repeat, you know the score from here keep doing rest pause until your doing one rep at max


1 min rest

lying leg curls
2 feel sets
working set - rest pause
aim for 6-8 reps to failure and use the rest pause as described


1 min rest

BB lunges
2 light weight high reps to failure each time


Calves
seated calves raises
2 warm up sets - high reps - stretch in between sets
working set - aim for 8-10 reps to failure, rest pause like the above 2/3 times till your doing one rep




Friday

Arms
standing ez curls or BB curls
2 warm up sets and stretch in between sets
working set -failure +forced + negs

aim for 4-6 reps to failure + 2-3 forced + 2-3 negs


Incline DB curls
2 feel sets - high reps, 1 min rest, stretch in between sets
working set
aim for 4-6 reps each side to failure + 2-3 forced + 2-3 negs


preacher curls/ bent over concentration curls
working set straight away -aim for 4-6 reps + 2-3 forced and 2-3 negs


Forearm curls over knees
2 working sets to failure high reps


Tricep

pushdowns
2 warm up sets - 1min rest stretch and get ready for a triple drop set
working set - aim for 4-6 reps to failure - drop set aim for 4-6 failure -drop set rep till total failure


close grip press, try and do it on a smith machine so you can rack it instantly at failure
2 feels sets - get use to the weight and start think about what your going to be using for the working set
working set - aim for 4-6 reps to failure, drop set and aim for 4-6 reps to failure and drop set again till failure


Seated one arm DB overhead extension

2 feel sets
working set - aim for 4-6 reps to failure and rest pause - 15 deep breaths and repeat to failure and rest pause till your doing only one rep


Fit your cardio in around your working week 3 x per week but not before training


Also add your abs 3 x weekly say on Mon, Wed and Fri


You can see you can use any of the methods ive mentioned to take you past failure, either rest pause, drop sets or forced and negs. You can also use mix them up like I did with arms for you on different movements. The more you work with this routine and you will get to know how your body responds with these protocols so you can mix them up to suit your body, you may well like drop setting better and your body grows with these the better than rest pause, but use them all and you will be able to design the perfect training routine to suit you to stimulate the most growth. On a personal note I prefer drop setting my biceps and rest pausing my triceps, I also prefer forced and negs on chest but like drop setting on delts....Use what works but most of all get the mental attitude and aggression needed to go in the gym for 45 mins 5 days per week to train with the intensity as describe above. Your only training the whole body once because if its done right you wont need to train it again and it will need to recover. Once per week for around 45mins, with 1 in rest in between set and learn how to go to failure and beyond and you will open a growth window..


Remember failure means failure don't leave anything in the tank for the next set or what you think you may have to do, its the current set your doing so go all out and go to failure then introduce one of the protocols to go beyond failure and recruit as many fibres as possible.

repost

[almostgone]

That's the routine, kronik! I think you'll like it.

[kronik420]

That's the routine, kronik! I think you'll like it.

i think i might swap shoulder and arm day around since they're lagging..soo..

Monday - arms
Tuesday - back
Wednesday - chest
Thursday - legs
Friday - shoulders

[marcus300]

What angle do you guys do your incline curls at? I tend to rotate between 37 and 45 degrees. It doesnt sound like a big difference, but the difference in the contraction is very noticeable.

Try and user a angle were your shoulder relaxes back when you sit in the seat, when your delt moves back it take throw all the tension onto the biceps if you hold your elbow right, do some practise curls and feel the contraction and you should feel the burn in the lower part of the bicep, then you know you got the sweet spot.

Did a whole lot of watching Dorian Yates video's today and then hit legs hard.

Was literally trying to catch my breath the whole workout. Usually i'll try and catch my breath between squats and what not but i was working on real short breaks between sets. Really took it out of me but it was great. Legs feel like jelly and i feel like i did a hard cardio workout as well.

Excellent videos, but it takes a long time to train your body to go to failure many think they are doing it right after a month or so but in truth they are not, true failure is another level what only comes with time and practise and also a sick sadistic tendency for pain. Remember it takes months to learn to train the body to go to failure and a lot longer to go beyond failure. Its hard and you have to go to your absolute limit on your working set and forget about what you got planned with rest pause or drops etc. You have to think this is it and go to true failure then go beyond failure is a whole new ball game..................waffling again sorry guys lol

[marcus300]

having smaller arms is better for buying shirts. to make them grow u have to eat crazy amounts of calories and at the end of the day hardly worth stretching your stomach fascia for bigger guns.

I really don't haver a clue what your talking about here mockery,

also there is no advantage to small arms none what so ever mate,

You have to eat big to get big but eating big to stimulate one certain area of the body isn't right IMHO.

[satisfaction1822]

The photos where taking about 3 moths ago at 200 now I'm at 220-235. I hoping by summer to be 220 and that lean.

[marcus300]

Kronik, Marcus posted a 5 day routine earlier in the thread that I'm REALLY liking. I believe he posted it for gbrice75. Anyway, you might want to give it a peek.

That's a good routine its a shame GB didn't follow it up, man up GB and get lifting to failure

[Java Man]

Try and user a angle were your shoulder relaxes back when you sit in the seat, when your delt moves back it take throw all the tension onto the biceps if you hold your elbow right, do some practise curls and feel the contraction and you should feel the burn in the lower part of the bicep, then you know you got the sweet spot.



Excellent videos, but it takes a long time to train your body to go to failure many think they are doing it right after a month or so but in truth they are not, true failure is another level what only comes with time and practise and also a sick sadistic tendency for pain. Remember it takes months to learn to train the body to go to failure and a lot longer to go beyond failure. Its hard and you have to go to your absolute limit on your working set and forget about what you got planned with rest pause or drops etc. You have to think this is it and go to true failure then go beyond failure is a whole new ball game..................waffling again sorry guys lol

When you 'waffle' I take out my notepad. Go ahead!

[marcus300]

I'm thinking of starting a thread to copy and paste all the critically important posts in this thread. That post is definitely a must read. This thread is growing so quickly that a lot of important information may be hard to find.

I will do many reposts as the thread evolves AD,

[marcus300]

Do you know the "Marcus' way" of doing deads? You don't go all the way up, and then you don't go all the way down. Moderate weight would do.

Very important for building a thick muscular back without injuring yourself, we aren't power lifters we are bodybuilders trying to increase muscle size, so when dead lifting don't go to the floor keep the tension on and go just below the knee. Ive posted a video explaining why before

[AD]

I will do many reposts as the thread evolves AD,

Ya. I was waiting for your permission before I do anything.

[Java Man]

The photos where taking about 3 moths ago at 200 now I'm at 220-235. I hoping by summer to be 220 and that lean.

I'm guessing you meant 220-225? Either way, 25 or 35lbs.in 3 months is phenomenal. You got some mean traps too.

[Java Man]

After a week of trap/rhomboid/neck discomfort and minimal transport I have finally managed to train some upper body. My injury is still giving me lots of grief and has caused some sleep disturbance which resulted in dropping a couple of reps here and there from this workout:-

Incline dumbell press
1 straight set 8 reps
1 double drop set 5,2, 1.5 ( that .5 is important right!)

Flat dumbell press
1 double drop set 3,3,2

Incline flyes
1 straight set to failure 8 reps

Chucked a little bicep work in but was truly spent after my double drop standing dumbell curls. So it was pretty much a 5 working set workout for 2 body parts. And I'm spent

Good to see youre back in the gym. Its getting better then?