**Marcus's HIT Dungeon**

[Capebuffalo]

Very very nice would love to work out with you

I am dead. That workout is no freaking joke. Did slow negatives on everything.

[marcus300]

I am dead. That workout is no freaking joke. Did slow negatives on everything.

Slow negs really digs deep into the fibers and will give you serious DOMS

[Capebuffalo]

Slow negs really digs deep into the fibers and will give you serious DOMS

I've never been this fatigued after arms. I ate about a pond of pasta and two chicken breast to refuel. I love this shit.

[marcus300]

I've never been this fatigued after arms. I ate about a pond of pasta and two chicken breast to refuel. I love this shit.

All in the mind set and your approach you have on your working set, we all can shift weight but shifting weight and lifting it to stimulate your muscles properly is a different thing

[Capebuffalo]

All in the mind set and your approach you have on your working set, we all can shift weight but shifting weight and lifting it to stimulate your muscles properly is a different thing

Yes. Keeping elbows locked. Concentrating up and down slow negatives. Pushing for every rep. Those last ones your body says no. The pain is intense. Just one more. Hell one more. Partial partial. Failure. It's not for everyone.

[Sfla80]

All in the mind set and your approach you have on your working set, we all can shift weight but shifting weight and lifting it to stimulate your muscles properly is a different thing

This is where I want help. I wish I could video every movement I do.

I'm not classically trained or never had a pro or anyone to help me. I watch and I execute. (Just like my job).

I think and I pride my self with form. But I don't know if I'm right or not. I see guys that are big or ripped and watch them and I'm in ah because of how they do their movements. I don't even see how some of this shot works for them.

When my wife starts coming back to the gym again I will have her take some videos. And would love some critique. I posted 2 or 3 before long time ago.


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[marcus300]

This is where I want help. I wish I could video every movement I do.

I'm not classically trained or never had a pro or anyone to help me. I watch and I execute. (Just like my job).

I think and I pride my self with form. But I don't know if I'm right or not. I see guys that are big or ripped and watch them and I'm in ah because of how they do their movements. I don't even see how some of this shot works for them.

When my wife starts coming back to the gym again I will have her take some videos. And would love some critique. I posted 2 or 3 before long time ago.


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I fully understand how your thinking and seeing some videos may help many of us guide you in a better direction but trust me your body doesn't tell me your doing anything wrong that's for sure. Let me try to explain a bit further when we do an exercise like curls, shoulder press incline press or what ever you want to pick but for this example lets say straight bar fix weight bb curls.

Now to execute this movement correctly to fully stimulate your bicep is easy, because you can feel it. I know you may see some genetically gifted guys just throw weights up and they are standing on the Mr O stage but for guys who have got something from hard fucking work by executing perfect form and making the muscle work are the guys who can teach you the most. I'm going to swap my example and go with db curls, lets say I grab a set of 70lbs bells for my working set and I know from experience I am going to be doing around 7-8 reps. Now I can reach the required rep range easy without even thinking about it, I would grab the bells and just curl one at a time and get them up, use a bit of body swing and momentum and get the reps up to were I will be done. Remember in my mind all what is important at this stage how I m attacking this set is the require number of rep, i'm aiming for 7-8 reps and that's me done biceps worked to the max but lets me honest they not. Ive used everything possible to get those bells up to look good in the gym and get to the rep range but I haven't really dug deep into those deep fibers what grow the thickest and biggest.

Now, I could get hold of a set of 50lbs bells and start curling them, first thing I would set my stage my mind stage for what I am about to do. This is paramount to a successful working set I may just think to myself, I might walk around thinking of something, everyone is individual here so I cant talk about anyone else all I can do is give you what I do and trust me I dig deep into my mind into areas what hurt me. Areas what in my past have made me feel I want to kill people or i'm that upset I want the world to end, at this moment and I am good at mind control my adrenalin sparks, its ignites my inner core and my eyes stair, my hearing goes muffled and all I am feeling is aggression for that working set and that's what I do, I channel these feelings, thoughts and memories to do that ONE working set to the best if my ability because I want bigger thicker biceps than any one in that gym and no one will train harder than me at that time, I can put my house on that no one will do anything harder or better than me at this stage I am that confident.

I will pick those 50's up and I will curl, I wont just lift that weight I will feel that weight curl up, I will feel my bicep contract and lift that weight all by itself, I will make that bicep work so fucking hard it will know its under serious pressure. I will slow the repo down if I feel the weight is to light I will slowly reduce the weight and pull and strain the bicep on the lowering of the weight wont just let it drop without any tension on my arm. WHY THE FUCK SHOULD I??? I am training that part of my body so it needs to know its under attack and the only way possible for that muscle group to respond is to break the tissue down and repair it bigger and better so its not under that kind of strain again and its becomes easier. Getting to reps 3-4 is fucking hard work I actually want to stop but I stop counting because my job is nearly done its not all about failure not rep counting now. I will push and push until I am at failure and then I will even at failure try and lift that weight I'll do halves, quarters or just move it a few inches until my muscle is screaming in pain and pumped so much it feels like its going to burst.

Its the mind set whats done this, not everyone can do it I understand this but if you can tap into pure HIT its wonderful and the results are outstanding. Don't just think its just arms I do this with lateral raises, shoulder pressing, squats, incline flyes French press anything what I am training I attack this way. Don't get me wrong I am no machine and not every workout is like this but when I go in the gym I will try my best not to waste reps, sets or me being in there because if I do I have failed to fully recruit every fiber and every chance of being different than 90% of the fuckers in there

[Obs]

Marcus dont call me a cunt and run off crying when we are having such a good argument...

[Sfla80]

Marcus u r one incredible human being. And this is what keeps us here and coming back for more.

I completely understand what u mean here. And I just copied this post so I can read it on a daily basis


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[kelkel]

There's absolutely nothing worse that finishing a set and realizing you had more in you.


That's the type failure you don't want.

[marcus300]

Marcus u r one incredible human being. And this is what keeps us here and coming back for more.

I completely understand what u mean here. And I just copied this post so I can read it on a daily basis


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Thank you that means a lot. There is a difference between the guys you look up to and just the guys you see walking around the gym who look good. The head turners who every fuker looks at you know the ones unless they are very gifted like some I know. Read how Kel explains his workouts read and breath them, he doesn't just write them out of his head he is writing a story what he just did, or any or the guys who push beyond in here, you are all warriors but trust me when I say there are different ways of lifting weights. You lift it and make it count or lift it and count the reps. You heard me say many time don't waste reps and sets. Dig deep into your inner self and if you want it that much you will feel it and the end result will be just two things - YOU AND THAT WORKING SET nothing else matters

[NACH3]

Morning all!

''Twas a Fine day off! But chest is gettin wrecked today! Can't wait... may do some negative training!! We shall see... or pre-exhaust s/s(flys into presses)? Or How bout a heavy press day? All these options!

Hope everyone has a badass day!

[almostgone]

Marcus nice write up. How do I get that saved? Might have to open on the computer....

With that said it was arms today. One of my better sessions to.

CG bench 3 w 1f 1w holding just above chest for 2-3 second then finishing. Dd

Seated French press 1 f 2w ( as back would not allow more weight so I did 2w with 80s) elbows tight, hands dropping under elbow height. 2 drops after second working set

Rope pd 2w tight elbows slow movement up and down. Twisting palms out at bottom. Triple drop on last.

Seated alt db curls 1f 2w very slow up and down. Elbows stuck to side not moving.

Straight bar curls 1f 1w 1drop same as above.

Standing bent over curl 2w very slow kinda curling the db in at top of movement.


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Sfla, if I am on my phone, I click the "Reply with Quote" button, highlight a word, and at the top I will get a "select all" option and I hit it. Then I hit copy and paste it all into an email to myself and print it wherever I want. Thats using an old Android phone, so I don't know about a new/fancy phone.

[NACH3]

There's absolutely nothing worse that finishing a set and realizing you had more in you.


That's the type failure you don't want.

Caught myself in wk 1 doing something(it was cable work in Chest) - I went to put down the weight after straining a few more reps out let the cables(almost) back down when I said F-that and knew I wasn't at true failure b/c I got 5 more reps then partials - no way if I was at failure I'd have got 2more reps let alone 5... this was the breakthrough I needed with myself and own mindset!

[almostgone]

Woke up and was very pleasantly surprised with very little shoulder pain, even if I put my arm straight out to.the side and try to stretch it/hyperextend it. Was expecting it to give me an issue because yesterday was my best shoulder session since I started having problems.
Will be sweating it out tonight (Monday) on multiple sets of squats and also will be hitting calves.

[Back In Black]

Morning all.

Day off today.

My Mrs hasn't been speaking to me for 2 days. Bliss, lol

[almostgone]

Ok, just.bought a 1 oz. US gold.buffalo and a few US silver eagles. Prices should drop any moment now. Y'all might could.snag a bargain since I've purchased.

[marcus300]

Morning all.

Day off today.

My Mrs hasn't been speaking to me for 2 days. Bliss, lol

I did 3 months with the ex wife, talking stopped first then she stopped making me food then the last one was washing my clothes

[AR's King Silabolin]

Morning all.

Day off today.

My Mrs hasn't been speaking to me for 2 days. Bliss, lol

no shit....

[Back In Black]

I did 3 months with the ex wife, talking stopped first then she stopped making me food then the last one was washing my clothes

Lol, I made burgers last night just for me, didn't ask her. She loves my burgers.

I do most the clothes washing. Recently I stopped giving any kind of priority to her stuff at all.

Maybe the thin end of the wedge...........

[almostgone]

I did 3 months with the ex wife, talking stopped first then she stopped making me food then the last one was washing my clothes

Lol, I made burgers last night just for me, didn't ask her. She loves my burgers.

I do most the clothes washing. Recently I stopped giving any kind of priority to her stuff at all.

Maybe the thin end of the wedge...........

Mrs. AG would goes nuttier than usual if I stop talking to her. She usually talks enough for the both of us anyway, but sometimes she'll ask a question, I'll just stare at her briefly, and then walk off or continue what I'm doing. She can't last 2 minutes w/o getting teary eyed so I generally give in at that point unless she has royally pissed me off.

[almostgone]

Ok, just.bought a 1 oz. US gold.buffalo and a few US silver eagles. Prices should drop any moment now. Y'all might could.snag a bargain since I've purchased.

That didn't take long. Down about $2 already between the gold and silver. Damn 24 hour live prices.

[NACH3]

That didn't take long. Down about $2 already between the gold and silver. Damn 24 hour live prices.

Silver & gold are constantly on the move! Not sure if I have the patience for it yet

[marcus300]

Lol, I made burgers last night just for me, didn't ask her. She loves my burgers.

I do most the clothes washing. Recently I stopped giving any kind of priority to her stuff at all.

Maybe the thin end of the wedge...........

lmfao ive been there let me ask you one more question before I say something - are you both sleeping on about 4" of each side so you don't accidently touch each other ?

[clarky.]

Morning fellas, i went in and did some legs yesterday, nothing heavy at all i didn't want to mess up ma knee. Just did high rep lots of sets, wee aches in them the day and my knee is ok so chuffed.

At work on ma T, catch up the night fellas.

Marcus, great read Big Man, always enjoy what you write. Nice and simple and to the point.

[almostgone]

Silver & gold are constantly on the move! Not sure if I have the patience for it yet

Not sure I do either and have been at it for a few years.

[marcus300]

Morning fellas, i went in and did some legs yesterday, nothing heavy at all i didn't want to mess up ma knee. Just did high rep lots of sets, wee aches in them the day and my knee is ok so chuffed.

At work on ma T, catch up the night fellas.

Marcus, great read Big Man, always enjoy what you write. Nice and simple and to the point.

Thanks a lot means a lot coming from you and your knowledge

[Back In Black]

lmfao ive been there let me ask you one more question before I say something - are you both sleeping on about 4" of each side so you don't accidently touch each other ?

Lol, that's always been the case mate. Except sex night, although that should have been last night............

[marcus300]

Lol, that's always been the case mate. Except sex night, although that should have been last night............

You still have sex night? and your not talking ?

[Back In Black]

You still have sex night? and your not talking ?

Ha no, that SHOULD have been last night but I went to bed early. She came up shortly after but only partially undressed so I though 'fuck it'. Or not to be exact.

[Capebuffalo]

Morning Dungeon Dwellers.
Universal Chest Day.

[NACH3]

Chest

Definitely switched things up and I tore a lot of fibers

- flat bench
Pyramided up to(315) 10sets to failure using 10s over a 45... then 10 drop sets to and past failure on each set
Fuk me I'm shot

- Incline cable flys s/s into seated low to high
3w sets to failure

40min done short heavy intense and to the point! Also did very slow negatives throughout w/o on each set - everything except the first 5 sets may have been outta the 12 rep range after that all were 3-8 reps especially on drops







Back no flex

sorry for sideways Kel

[Capebuffalo]

Incline DB bench dropped weight straight into Flies. 2 working. Partials to failure

Flat bench DB dropped weight straight into Flies. 2 working. Partials to failure

Hammer Decline 2 working. Last to failure

Seated cable crossovers. 2 working. Last set drop.

Slow negatives on everything. That seems to take 2-3 reps off for me. I know I'm working the muscles fully now.

[Capebuffalo]

Chest

Definitely switched things up and I tore a lot of fibers

- flat bench
Pyramided up to(315) 10sets to failure using 10s over a 45... then 10 drop sets to and past failure on each set
Fuk me I'm shot

- Incline cable flys s/s into seated low to high
3w sets to failure

40min done short heavy intense and to the point! Also did very slow negatives throughout w/o on each set - everything except the first 5 sets may have been outta the 12 rep range after that all were 3-8 reps especially on drops







Back no flex

sorry for sideways Kel

Not too shabby buddy.

[NACH3]

Incline DB bench dropped weight straight into Flies. 2 working. Partials to failure

Flat bench DB dropped weight straight into Flies. 2 working. Partials to failure

Hammer Decline 2 working. Last to failure

Seated cable crossovers. 2 working. Last set drop.

Slow negatives on everything. That seems to take 2-3 reps off for me. I know I'm working the muscles fully now.

Makes a big difference huh... I've been doing the samething lately!

[Capebuffalo]

Makes a big difference huh... I've been doing the samething lately!

I'm doing them on everything now. Why haven't I been doing them before? It's a game changer.

[marcus300]

Incline DB bench dropped weight straight into Flies. 2 working. Partials to failure

Flat bench DB dropped weight straight into Flies. 2 working. Partials to failure

Hammer Decline 2 working. Last to failure

Seated cable crossovers. 2 working. Last set drop.

Slow negatives on everything. That seems to take 2-3 reps off for me. I know I'm working the muscles fully now.

There are 3 strengths to our muscles positive, negative and static. Fail on the positive and then attack the negative to recruit those tough muscle fibers what only start fully activating when your at positive failure - end results bigger thicker muscles. Warm up fully hit it hard reach failure and fail on the negs and your done no need for anything else on that movement. don't tell everyone

[Capebuffalo]

There are 3 strengths to our muscles positive, negative and static. Fail on the positive and then attack the negative to recruit those tough muscle fibers what only start fully activating when your at positive failure - end results bigger thicker muscles. Warm up fully hit it hard reach failure and fail on the negs and your done no need for anything else on that movement. don't tell everyone

I work out alone. Any advise on getting extra negatives at the end. Or just get a partial then a partial negative.

[marcus300]

I work out alone. Any advise on getting extra negatives at the end. Or just get a partial then a partial negative.

Very hard to implement proper negatives unless your doing arms were you can use the free arm to help you get the weight up, other methods can be some body swing like on lateral raises or simply ask someone to spot you through forced reps at positive and negs but he needs to know what he is doing to put you through that. By doing a negative after true positive as been reach its virtually impossible to get the weight back up to the starting point to lower it under negative resistance, if you can get the weight up you didn't fully reach true positive failure. Some case you will just have to go down to drops, rest pause or halves and quarters but for proper forced and negs you will need someone to help lift the weight because it will be impossible for you to do so and if you use enough body swing you could get injured so use other methods to go deep into that zone at failure unless you can use the other arm which is only on certain movements to start negs

[NACH3]

Very hard to implement proper negatives unless your doing arms were you can use the free arm to help you get the weight up, other methods can be some body swing like on lateral raises or simply ask someone to spot you through forced reps at positive and negs but he needs to know what he is doing to put you through that. By doing a negative after true positive as been reach its virtually impossible to get the weight back up to the starting point to lower it under negative resistance, if you can get the weight up you didn't fully reach true positive failure. Some case you will just have to go down to drops, rest pause or halves and quarters but for proper forced and negs you will need someone to help lift the weight because it will be impossible for you to do so and if you use enough body swing you could get injured so use other methods to go deep into that zone at failure unless you can use the other arm which is only on certain movements to start negs

I love negative training - talk about tearing fibers, if you exhaust the negative phase first and still drop set you best have a spotter b/c your positive phase is shot so you'll get a couple(if you drop enough weight) the rest are all forced reps -

I've already set up next Chest w/out - starting after w/u
Incline press(8 sec negs - # of reps depend on failure - strip weight go till failure and Ag least 5 forced reps