**Marcus's HIT Dungeon**

[BG]

Hahaha!

[NACH3]

I alternate every other week. Sometimes I kill my bi's before and then I use straps during back. Pre-fatigued bi's help me with back isolation.

Doing 1 BP seems to be workin wonders(now switching) but I def like this idea of pre fatiguing the bis... I've noticed that since my strength has gone up I need to use straps for back now(my back still has something left if I don't)...

I used to never use them for grip & forearms but now it's necessary... I may try doing bis b4... But I just love the pump from bis/tris together(all that blood in the whole arm

[600@50]

Word of caution to my fellow intensity driven followers if something doesn't feel right when you start your working set STOP

This is by far the most important part of training. You learn this you will minimize the injuries and the setbacks. The sooner you learn this the more consistent your training can be long term. Unfortunately for most people it takes too many injuries to finally figure this out. Thanks for the reminder Marcus.

[BG]

Doing 1 BP seems to be workin wonders(now switching) but I def like this idea of pre fatiguing the bis... I've noticed that since my strength has gone up I need to use straps for back now(my back still has something left if I don't)...

I used to never use them for grip & forearms but now it's necessary... I may try doing bis b4... But I just love the pump from bis/tris together(all that blood in the whole arm

I used to do bi/tri together and loved it. I don't have the time to get those in together and everything else.

[NACH3]

I used to do bi/tri together and loved it. I don't have the time to get those in together and everything else.

I see! ATM I'm luckily(but not at the same time) to have some time off work(waiting on two real big jobs that the city/fire Department are takin there time with) so I can train the way I'd like... However it will soon come to an end so will keep this in my head for future! Thx BG...

[RaginCajun]

I some times go onto db's but we don't have heavier enough ones for me. but sometimes after my bb ones I will drop in some db's.

just grab two Euros by the neck and start lifting!

[NACH3]

just grab two Euros by the neck and start lifting!

Lmao!

[marcus300]

just grab two Euros by the neck and start lifting!

I don't lift girl weights

[GirlyGymRat]

I don't lift girl weights

Jeez. I had to start somewhere.

[NACH3]

Shoulders ran em in the dirt!

RC warms & stretching

1. Smith shoulder press 3 warms 2 working DD W/RP

2. Heavy side laterals suppersetted w/front laterals 1 feel 1 working DD

3. Upright rows(lighter due to shoulder and form) 1 working DD RPs

4. DB shrugs holding at top for 5+ sec 2 working DD RPs

5. High & low rear cable flies suppersetted 2 working DD

ABS & 20min cardio at 135-140bpm

That's it folks... My body has taken a beating this weak in a good way but maybe a Deload wk coming up!

Marcus this HIT routine... Is working wonders man! Absolutely love it... No other way... Will give you details in another wk!

[NACH3]

Shoulders ran em in the dirt!

RC warms & stretching

1. Smith shoulder press 3 warms 2 working DD W/RP

2. Heavy side laterals suppersetted w/front laterals 1 feel 1 working DD

3. Upright rows(lighter due to shoulder and form) 1 working DD RPs

4. DB shrugs holding at top for 5+ sec 2 working DD RPs

5. High & low rear cable flies suppersetted 2 working DD

ABS & 20min cardio at 135-140bpm

That's it folks... My body has taken a beating this weak in a good way but maybe a Deload wk coming up!

Marcus this HIT routine... Is working wonders man! Absolutely love it... No other way... Will give you details in another wk!

Question fellas... As you know my R shoulder is totally fvked... To put it nicely!

If I'm having no pain during my shoulder/chest routines(but do after, and not in a good way - spasms/shooting pains up my neck, down arm(now mind you this is very normal to me as I've had this condition since 17) but

What would youse suggest in this case?? I'll always have some sort of pain like mentioned but I'm seeing great results... But the last thing I want is any type of set back(especially now)...

Thx and much appreciated...

[AllKindsOGains]

Question fellas... As you know my R shoulder is totally fvked... To put it nicely!

If I'm having no pain during my shoulder/chest routines(but do after, and not in a good way - spasms/shooting pains up my neck, down arm(now mind you this is very normal to me as I've had this condition since 17) but

What would youse suggest in this case?? I'll always have some sort of pain like mentioned but I'm seeing great results... But the last thing I want is any type of set back(especially now)...

Thx and much appreciated...

You need to make sure you are stretching, and having enough rest time between push days. If you work chest one day, work back or legs the next, then do shoulders the day following. I used to have ridiculous shoulder issues until I started staggering push day workouts and started warming up properly. Of course, you could always throw some tb and deca in there, but training properly and warming up/rest is most important.
Also, if you are doing HIT, you should only be doing one major muscle group per day.

[BG]

Question fellas... As you know my R shoulder is totally fvked... To put it nicely!

If I'm having no pain during my shoulder/chest routines(but do after, and not in a good way - spasms/shooting pains up my neck, down arm(now mind you this is very normal to me as I've had this condition since 17) but

What would youse suggest in this case?? I'll always have some sort of pain like mentioned but I'm seeing great results... But the last thing I want is any type of set back(especially now)...

Thx and much appreciated...

Do you do rc's at home when not training? I do them before work and then before bed as actual strengthen exercise. You can do some warm up before training but imo that's not going to help the issue. When warming up I do them with little resistance, but morning and bed I do them with a good amount of resistance for actual strengthening. Im using bands.

[Bio-Active]

Hit arms today

Skull crushers heavy

Incline DB curls

Hammer strength push downs

Standing hammer curls

Cable pull downs

Preacher ISO curls one arm at a time

40 minutes cardio and done

[NACH3]

You need to make sure you are stretching, and having enough rest time between push days. If you work chest one day, work back or legs the next, then do shoulders the day following. I used to have ridiculous shoulder issues until I started staggering push day workouts and started warming up properly. Of course, you could always throw some tb and deca in there, but training properly and warming up/rest is most important.
Also, if you are doing HIT, you should only be doing one major muscle group per day.

I am! Look at my routines... 1 BP/day except bis & tris... I most def split up bis/tris/depending how my tris feel chest or legs/again either of the previous/back shoulders... Pure HIT!

Thx for your input...

[NACH3]

Do you do rc's at home when not training? I do them before work and then before bed as actual strengthen exercise. You can do some warm up before training but imo that's not going to help the issue. When warming up I do them with little resistance, but morning and bed I do them with a good amount of resistance for actual strengthening. Im using bands.

BG, I def do my RCs b4 my gym sessions daily... Although I use bands at night or during day(seems I need to do some more) and though I'm not all that big(YET LOL) I'm pretty muscle bound and lots have to do w/my ROM w/that shoulder!

I'm doing more deep tissue message therapy as they said I could use a few hrs each day for a wk... Does a lot of scrapping which helps tremendously... But will get on those RCs more! Thx!

[AllKindsOGains]

I am! Look at my routines... 1 BP/day except bis & tris... I most def split up bis/tris/depending how my tris feel chest or legs/again either of the previous/back shoulders... Pure HIT!

Thx for your input...

Have you tried going to a chiropractor and having them grastoned out? Or active rlease? That could help also, especially if you have a large amount of scar tissue built up

[NACH3]

Have you tried going to a chiropractor and having them grastoned out? Or active rlease? That could help also, especially if you have a large amount of scar tissue built up

I've tried a couple chiropractors but not the best and didn't offer anything for shoulders... But that's definitely something to look into -especially if there's a specialist for shoulders/or different BPs !

Just started seeing a deep tissue specialist who does lots of scraping(& I do have a lot of scar tissue that needs to be worked all the out) lost 85% of my connective tissue as well as hardware... TBH I'm surprised it's lasted thus long w/out the replacement(but IDK what that'll be like for lifting so I'm just dealing and hope some of this(what you mentioned, tb, RCs anything lol)... Thx, man...

All of a sudden I started thinking what if... Something were to happen, how would I deal w/this, I mean lifting is everything for me(release, stress release etc) I need it! I'm just starting to stress... I know i can deal w/the pain but I don't want it to break or further injure it!

Maybe just a bad day... Gotta good w/o in strength was there, but I can't feel it till after(which is great but bad)... Mostly I think it's the adrenaline and of course gear while working out!

Just got to my head today...

[-Ender-]

Switched this up a bit this week. Reading another thread recently reminded me that I have not done close grip bench for triceps in years. I remember feeling like I was just going through the motions. no impact.

So I set things up and gave it a whirl.

I found it to be quite effective! Not only that, I found it really easy to overload using the exercise. When you fail: just widen the grip and use your chest to re rack.
I found it difficult to figure out how much weight to use at first. started too light. But once I got some heavy weight on the bar shit starting feeling good!

I revisited an old friend of mine this week also: T-bar rows. Another exercise I had not used recently, but used to do every week before a Hernia several years ago. DAMN! I forgot how well they hit.

[RaginCajun]

Have you tried going to a chiropractor and having them grastoned out? Or active rlease? That could help also, especially if you have a large amount of scar tissue built up

i think my whole body needs that!

[DCI]

Deep tissue will help man. For me warm up throughly for pressing exercises really helped with my rcs and ags warm up is good i'm sure he'll post up the vid again.

I have a chunk of bone out of my own right ball and socket joint due a rugby injury from years ago used always click but since doing rc warm ups and heavy lifting has protected them from clicking and get worse @nach3

[RaginCajun]

Deep tissue will help man. For me warm up throughly for pressing exercises really helped with my rcs and ags warm up is good i'm sure he'll post up the vid again.

I have a chunk of bone out of my own right ball and socket joint due a rugby injury from years ago used always click but since doing rc warm ups and heavy lifting has protected them from clicking and get worse @nach3

i need to focus more on this as well, my right shoulder clicks

[NACH3]

Deep tissue will help man. For me warm up throughly for pressing exercises really helped with my rcs and ags warm up is good i'm sure he'll post up the vid again.

I have a chunk of bone out of my own right ball and socket joint due a rugby injury from years ago used always click but since doing rc warm ups and heavy lifting has protected them from clicking and get worse @nach3

Funny you bring up the heavy part... When I did lighter weight more reps(kills my shoulder) since switching to 1BP I've noticed a big difference! I figured b4 that more reps and lighter weight would feel better but it's been the opposite(since goin heavier I've seemed to strengthen it more so) and the pain has stopped during sessions where it used to hurt(not in the good way )!

I appreciate all the feedback guys! I just got real stressed today real fast after my session whereas I'm pumped but not stressed?! Thx, brother!

[DCI]

i need to focus more on this as well, my right shoulder clicks

Yeh its an awful weird pain and sensation aint it??

Funny you bring up the heavy part... When I did lighter weight more reps(kills my shoulder) since switching to 1BP I've noticed a big difference! I figured b4 that more reps and lighter weight would feel better but it's been the opposite(since goin heavier I've seemed to strengthen it more so) and the pain has stopped during sessions where it used to hurt(not in the good way )!

I appreciate all the feedback guys! I just got real stressed today real fast after my session whereas I'm pumped but not stressed?! Thx, brother!

What I have learnt from this thread and bodybuilding in geneal less is more in this game and slowly moving up weight has always kept me basically injury free and a good diet has helped too. Let us know how you get on nach3.

And I too find when I do deload week I find doing higher repa just tire me out more like chest thebother night was a waste of time because I was so fatigued in general

[RaginCajun]

Yeh its an awful weird pain and sensation aint it??



What I have learnt from this thread and bodybuilding in geneal less is more in this game and slowly moving up weight has always kept me basically injury free and a good diet has helped too. Let us know how you get on nach3.

And I too find when I do deload week I find doing higher repa just tire me out more like chest thebother night was a waste of time because I was so fatigued in general

yes, more awkward than hurt.

like a nagging bird! (or however yall say it over!)

[kelkel]

I revisited an old friend of mine this week also: T-bar rows. Another exercise I had not used recently, but used to do every week before a Hernia several years ago. DAMN! I forgot how well they hit.

Probably my favorite back exercise. Old fashioned with the olympic bar in the corner.

[DCI]

yes, more awkward than hurt.

like a nagging bird! (or however yall say it over!)

Old doll for us over here haha but yeh nagging is never good

[-Ender-]

Probably my favorite back exercise. Old fashioned with the olympic bar in the corner.

Exactly! Just switched hands R/L front to back every other set. Felt great! looking forward to next back workout.

[AllKindsOGains]

I've tried a couple chiropractors but not the best and didn't offer anything for shoulders... But that's definitely something to look into -especially if there's a specialist for shoulders/or different BPs !

Just started seeing a deep tissue specialist who does lots of scraping(& I do have a lot of scar tissue that needs to be worked all the out) lost 85% of my connective tissue as well as hardware... TBH I'm surprised it's lasted thus long w/out the replacement(but IDK what that'll be like for lifting so I'm just dealing and hope some of this(what you mentioned, tb, RCs anything lol)... Thx, man...

All of a sudden I started thinking what if... Something were to happen, how would I deal w/this, I mean lifting is everything for me(release, stress release etc) I need it! I'm just starting to stress... I know i can deal w/the pain but I don't want it to break or further injure it!

Maybe just a bad day... Gotta good w/o in strength was there, but I can't feel it till after(which is great but bad)... Mostly I think it's the adrenaline and of course gear while working out!

Just got to my head today...

Nach if lifting is as important to you as it is to me, I completely understand. Read the literature on BPC 157 and tb500, both have proven to be helpful. If it's what you love, you will do whatever it takes to make yourself better. I wouldn't trade what I do for the world.

[NACH3]

Nach if lifting is as important to you as it is to me, I completely understand. Read the literature on BPC 157 and tb500, both have proven to be helpful. If it's what you love, you will do whatever it takes to make yourself better. I wouldn't trade what I do for the world.

Will do brother, appreciate the advice for sure! Been researching tb500, IPAM, & mod GRF1-29 for a good run.... Defo gonna do whatever it takes(this is definitely a marathon not a sprint) and I have to realize I'm human like anyone else!

I've noticed this wk I may need to add another rest day(don't usually nap & have been in & out all day! Just ordered my mids(BW) for tomorrow or Monday! Thx my man!

[hawk14dl]

Finished week 2 of blast. No difference really.

Back and bis today. Forearms pumped up BAD. They've never done it before. I actually went to the gym today instead of my dungeon, so I didn't have my straps. Affected my entire session.

having a hard time making the connection to my lats. I don't ever feel them lifting, but they're usually sore. Weird.

Also, tried to do a little cardio at the end. Calves pumped up to the point I couldn't walk. Just had to stand there leaning against the treadmill.

Could the pumps be from the blast? I've only done 4 pins, test e. Shouldn't be kicked in yet?

[Roger11]

Finished week 2 of blast. No difference really.

Back and bis today. Forearms pumped up BAD. They've never done it before. I actually went to the gym today instead of my dungeon, so I didn't have my straps. Affected my entire session.

having a hard time making the connection to my lats. I don't ever feel them lifting, but they're usually sore. Weird.

Also, tried to do a little cardio at the end. Calves pumped up to the point I couldn't walk. Just had to stand there leaning against the treadmill.

Could the pumps be from the blast? I've only done 4 pins, test e. Shouldn't be kicked in yet?

I hate seeing this term, Steroids or test e etc etc, dont KICK IN, they dont sit in the muscles for 4 weeks saying ok its 4 weeks in now its time to get serious, They are working the moment you inject them into your muscle. It takes a little bit of time to start getting celluar division, increased muscle fibres, Protein synthesis etc etc, that takes a couple of weeks. Hence i never saw a reason as to why people front load, just a waste of gear tbh.

Give it a few weeks to achieve maximum peak blood levels mate.

[hawk14dl]

Yes, I understand that. I understand how it works, and why it takes about 4 weeks to start gaining the benefits. . Otherwise known as 'kicking in'.

Not really sure why I'd get a lecture from that phrase.

[NACH3]

I hate seeing this term, Steroids or test e etc etc, dont KICK IN, they dont sit in the muscles for 4 weeks saying ok its 4 weeks in now its time to get serious, They are working the moment you inject them into your muscle. It takes a little bit of time to start getting celluar division, increased muscle fibres, Protein synthesis etc etc, that takes a couple of weeks. Hence i never saw a reason as to why people front load, just a waste of gear tbh.

Give it a few weeks to achieve maximum peak blood levels mate.

I get what your sayin... True...

But to say frontliading is unnecessary is rediculous, based on goals, etc... There's a reason that prop(or any short acting ester acetate, phenyl, etc etc) is front loaded or even preferred in some cycles at the beginning or on a backload w/an oral perhaps(or inj whatever you prefer) for the bursts of energy it provides along with quicker and faster results or to finish stronger... Just my experience as I prefer short esters but not saying that longer esters can't produce the same results(as it's diet & training dependent anyway)... Just saying there's a place for sure...

My opinion as you have yours

[clarky.]

Did back this morning stretching and wg pd for a warm up.

WG pd 1 working DD

CG pd 1 working TD

BB row 1 working DD

BB shrugs 4 heavy sets front and back

Med grip seated row 1 working 1 drop

Fried it great session guys.

[Bio-Active]

Wide grip pull downs

Hammer strength incline pull downs

Seated rows

Close grip seated pulls

45 minutes low intensity treadmill and done

[NACH3]

Nice work clarky, & Bio! Well done... Getting many more ideas regarding switching up my exercises from all youse guys' w/o's!

Keep crushin!

[hawk14dl]

Some cardio today, nothing else. airing around watching the ncaa tournament

[IronClydes]

Hey guys,

Back from Florida vacation. Training was brutal but went very well, that heat is killer...heat wave in Florida for most of my stay....91 the day we left. I'm still peeling lol So....apparently I need to dial down my calories or increase my cardio...while I have had several compliments regarding my muscle growth, I also got called fat and balding twice this week by family....wtf ha! Admittedly, I only do cardio once a week on average. Balding too though...damn. My dad pointed out the spot and then my wife verified it days later! At 33.....I'm screwed lol I need to work on dialing in the HIT more I think. Still haven't felt need to take time off and I've been training HIT now for nearly 7 weeks. While my muscles are sore for about 3-4 days after a session, they still have no problem carrying on week after week. From what I've read, if I don't need a pullback after 4 weeks, I'm not training HIT correctly. Anyways, I can finally start my second blast in about 2 weeks, after my regularly scheduled blood tests.... I've read a lot of Marcus's advice regarding the ideal use of short cycles with the HIT training style. It looks perfect and I am anxious to try it, but I know I have also been told it may not be ideal for me. Do you all support doing this as a mere testosterone blast cycle? Following his advice regarding long esters, I would preload the cycle window by 2 weeks as I use test Cypionate . I would also do the recommended prime beforehand. Or do you say sticking to a 12-14 week blast is better for us TRT guys who haven't gone to other AAS yet? 225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

One more question...

I know it's good idea to separate weights and cardio sessions by at least several hours...but, I have a hell of a time fitting a second workout. What's the most anabolic way to pair cardio with weights in a shared session? A little before and after as an intense warm up and cool down? Or shorter more intense sessions post? Or something else?

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.