**Marcus's HIT Dungeon**

[Capebuffalo]

Marcus you gave me some tips and advise a couple of weeks ago in legs. Here are updated pics. Would you stick with what I'm doing ? Or would you recommend something different? Thanks

[lovbyts]

If you can tell a difference in a couple of week then I would stick with it personally.

[marcus300]

Id agree, your getting results so stick with it. Looks like its working for sure..... looking good I'm impressed.

[Capebuffalo]

Id agree, your getting results so stick with it. Looks like its working for sure..... looking good I'm impressed.

Thanks. There is 7 weeks left in the bulk Classic. I need 6 more lbs. and I think legs need to be bigger

[kelkel]

Nice work Cape!

[Capebuffalo]

Nice work Cape!

Thanks. You think I can put on some size and keep separation ?

[kelkel]

Depends if you have adequate time or not. But it is possible. Remember definition / skin tone gives the illusion of size as well.

[Capebuffalo]

Depends if you have adequate time or not. But it is possible. Remember definition / skin tone gives the illusion of size as well.

7 weeks. Feb 15

[kelkel]

Then yes, a lot can be done in 7 weeks!

[milky01623]

Marcus you gave me some tips and advise a couple of weeks ago in legs. Here are updated pics. Would you stick with what I'm doing ? Or would you recommend something different? Thanks

<img src="http://forums.steroid .com/attachment.php?attachmentid=131148"/>

<img src="http://forums.steroid.com/attachment.php?attachmentid=131149"/>

<img src="http://forums.steroid.com/attachment.php?attachmentid=131150"/>

Dude I'm impressed looking good

[marcus300]

Thanks. There is 7 weeks left in the bulk Classic. I need 6 more lbs. and I think legs need to be bigger

Yes you can add more to those, hit the sweep that will add the illusion of huge legs and also the hamstrings. What ever you doing carry on because its working...

[Capebuffalo]

Thanks everyone.

[Capebuffalo]

All right Marcus. 7 weeks out I am going to hit you up this week on your thoughts on body parts and lagging areas. We got legs yesterday.
Chest today. Or anything you see that needs to be addressed immediately. My personal guru.
Your opinion carries a lot of weight with me.

[marcus300]

All right Marcus. 7 weeks out I am going to hit you up this week on your thoughts on body parts and lagging areas. We got legs yesterday.
Chest today. Or anything you see that needs to be addressed immediately. My personal guru.
Your opinion carries a lot of weight with me.

You will have to wait till I'm at home on my big screen computer and not my phone....

[marcus300]

I've had a few PM's recently asking me further questions regarding what's the best training routine I have used to build the most size and maintained my muscle tissue over the years. First of all I would like to mention that there isn't one training method
what's better than another, it all depends on how your body respond to these different training protocols. There isn't one way what's superior to another, the way you will learn which is best for you is to try all these different training styles for a few months and write down your progress and in a few years you will be able to state what works best for you. In this thread I've detailed certain methods on how I train and what I would say has been the foundation to building muscle tissue for me.

I have the same approach to training as Dorian which is HIT style training.One all out set which takes you to failure and beyond what will stimulate the most muscle growth. My style slightly changes if I don't have a training partner so other intensity protocols are used rather than one all out set which involves a partner helping you with forced and negatives. If I do have a partner to train with I will use the one working set approach which involves taking the set to muscular failure using a weight which would target around 6-8 reps at the most, once I hit failure I will do 2 forced reps with the help of my partner, this will take me to complete concentric muscle failure then with the same weight I will do a further 2-3 reps of negatives. Once I hit negative failure and another rep is impossible I would of overloaded and recruited a huge amount of muscle fibres which in turn will stimulate muscle tissue growth like no other.

If I don't have a training partner I will use methods such as drop sets and rest pause, obviously I do change
things around sometimes but those are my basic training principles I stick to when building and maintaining muscle tissue. When I use dropsets I drop the weight immediately with the least amount of rest in-between drops so I thoroughly burn and take the muscle to complete failure. When I add in rest pause I do a set to failure and rest for 5-10 seconds then do a few more reps with the same weight, I will rest pause a few times within that working set to complete muscle failure. If I feel I can add a further set
because I felt like I was holding back or I still feel another set is in there I will do another working set. I do have variations to each of these training protocols and it depends on the day how I change things around but that should give you an idea how I grow, build and maintain tissue.

Looking at the both types of training methods I do prefer training with a partner and doing one working set to
complete failure and beyond. What I mean by beyond is the negative parts of the working set. Negatives done at this stage of a working set after muscle failure on the lifting part causes serious trauma to the muscle which will stimulate the release of growth factors to start the muscle tissue growth process. Your also 40% stronger on the eccentric part of the lift so once you hit failure in the lifting part of the exercise by yourself and adding forced with your partner the negatives will take you beyond and recruit further fibres like nothing I've experienced with any other training routine. Once this as been hit there is no need to do anything else because the damage has occurred and no more can be recruited only burn out...So short intense training sessions what recruit and stimulate the most muscle fibres is the way forward to building huge size and also maintaining muscle tissue.

Now before I start getting pm's saying volume training is better or any other protocol I will repeat that this is the way I train and how over the years I found that this is the training foundation what's built the most and biggest muscle tissue for me and is by far superior to any other routine I've tried. Also with this method you don't hold back like you would do on a standard pyramid training routine no matter what you say you do hold back for the last heaviest set but with this method once your fully warmed up you have one set to get your head round and motivated to take on the assault what's needed to get you through the one intense working set.

[Capebuffalo]

H I T = heart attack induced by tren .
Holy shit batman. Had to take a knee this morning.

[Capebuffalo]

Back please Marcus.

[human project]

Marcus you gave me some tips and advise a couple of weeks ago in legs. Here are updated pics. Would you stick with what I'm doing ? Or would you recommend something different? Thanks

<img src="http://forums.steroid .com/attachment.php?attachmentid=131148"/>

<img src="http://forums.steroid.com/attachment.php?attachmentid=131149"/>

<img src="http://forums.steroid.com/attachment.php?attachmentid=131150"/>

I must say cape I haven't see many people tighten up and actually loose a considerable amount of bf during a bulk... Your looking great man

[Capebuffalo]

I must say cape I haven't see many people tighten up and actually loose a considerable amount of bf during a bulk... Your looking great man

I appreciate that hp. Coming from you or should I say your physic that means a lot. Half way there.

[marcus300]

All right Marcus. 7 weeks out I am going to hit you up this week on your thoughts on body parts and lagging areas. We got legs yesterday.
Chest today. Or anything you see that needs to be addressed immediately. My personal guru.
Your opinion carries a lot of weight with me.

Well what ever your doing is working so I wouldnt change a thing, well done I can see visual changes to the whole of your body. If you feel gains have slowed down and your bulking feels like its not going as fast just increase the calories, feed in the middle of the night. Thats how ive got over a huhe sticking points throughout my bulking phase's

[marcus300]

Back please Marcus.

Again woow great gains and wide and thick . For me personally your fixed with the width of your back by genetics etc, some have high lats others have low lats and you can add size to these areas but huge amounts of size can be obtained by thickness and once that thickness starts piling on your frame the width just flows with it IMHO...Concentrate on thickness for the first part of your routine and add some serious size to the back and watch the weight pile on and your frame & look completely different.

[Capebuffalo]

Again woow great gains and wide and thick . For me personally your fixed with the width of your back by genetics etc, some have high lats others have low lats and you can add size to these areas but huge amounts of size can be obtained by thickness and once that thickness starts piling on your frame the width just flows with it IMHO...Concentrate on thickness for the first part of your routine and add some serious size to the back and watch the weight pile on and your frame & look completely different.

I have been rowing more as you suggested a few weeks ago. Think it is showing more so than last set of back pics.

[Sfla80]

Marcus you recommended me the blood and guts routine by Dorian for my back, and actually I have included legs and chest into my routine as well from him. I started this like 2.5 wks into current cycle. Seeing major strength gains and also size In my back.

Now my question is coming to the end of this cycle now. I'm on my 11th week with 3 pins to go. How long should I continue this routine until I switch it up.

[marcus300]

Chest day today


incline dumbell press
3 warm up sets
1 working set - 8 reps, 2 forced, 2 negative


incline flyes
3 working sets, last set dropset


hammer strength flat press
2 working sets
1st- straight heavy set 8-10 reps
2nd - 6-8 reps, 2 forced, one drop set


Cables, 3 straight sets 10-12 reps


cardio - cross trainer - 25mins

[marcus300]

I have been rowing more as you suggested a few weeks ago. Think it is showing more so than last set of back pics.

oh yes I can tell, keep at it and drop in some single arm dumbell rows aswel

[Capebuffalo]

Chest day today

incline dumbell press
3 warm up sets
1 working set - 8 reps, 2 forced, 2 negative

incline flyes
3 working sets, last set dropset

hammer strength flat press
2 working sets
1st- straight heavy set 8-10 reps
2nd - 6-8 reps, 2 forced, one drop set

Cables, 3 straight sets 10-12 reps

cardio - cross trainer - 25mins

Pics? Give us mortals some motivation.

[marcus300]

Marcus you recommended me the blood and guts routine by Dorian for my back, and actually I have included legs and chest into my routine as well from him. I started this like 2.5 wks into current cycle. Seeing major strength gains and also size In my back.

Now my question is coming to the end of this cycle now. I'm on my 11th week with 3 pins to go. How long should I continue this routine until I switch it up.

Normally I get burnt out around the 6 weeks mark and adjust a few thinks, this falls beautifully with a short burst cycle

What built you the new tissue will keep the new tissue so stick with what your doing but cut down on the intensity while in pct and let your cns fully recover.

well done on the changes you have made

[marcus300]

Pics? Give us mortals some motivation.

You will show me up my friend lol

I will post some pics, i'm just trying to drop somemore bf

[Capebuffalo]

oh yes I can tell, keep at it and drop in some single arm dumbell rows aswel

Doing them sir.

[marcus300]

Doing them sir.

Yur doing great cape, visual changes all over so carry on doing what your doing.

keep the weight heavy and intense and feed the growth

[Capebuffalo]

Alright Marcus. Last set of pics for 4-5 weeks for your scrutiny. I promise.

[marcus300]

Dorian talks about steroid use

http://www.youtube.com/watch?feature...v=7PY1VnOUd0U#!


http://www.youtube.com/watch?v=CxyvS6XtakM


http://www.youtube.com/watch?v=I2TLM7v1oOI


http://www.youtube.com/watch?v=S4Nh3HGLCwY

[marcus300]

Alright Marcus. Last set of pics for 4-5 weeks for your scrutiny. I promise.

More peak needed

legs look good

[Capebuffalo]

More peak needed

legs look good

I am doing seated incline db curls
Ex bar curls
Preacher w/ ex bar
As per Dorian

Any suggestions? Thank you kind sir.

[RaginCajun]

I am doing seated incline db curls
Ex bar curls
Preacher w/ ex bar
As per Dorian

Any suggestions? Thank you kind sir.

have you ever curled to where you bring the weight from hanging low right and touch your nipple on your left pec? and squeeze?

gives it a diff movement (basically crossing the chest) and just something to change it up. just make sure to squeeze and hold for sec when contracted

just a thought

[Capebuffalo]

have you ever curled to where you bring the weight from hanging low right and touch your nipple on your left pec? and squeeze?

gives it a diff movement (basically crossing the chest) and just something to change it up. just make sure to squeeze and hold for sec when contracted

just a thought

Hammer curl or regular turning curl?

[marcus300]

I am doing seated incline db curls
Ex bar curls
Preacher w/ ex bar
As per Dorian

Any suggestions? Thank you kind sir.

Try some standing bent over concentration curls, stretch and squeeze them out

[kelkel]

Cape I think your making good progress as well! Agree with Marcus on his assessment of your back. Keep up the basic, heavy movements to build thickness. I always prefer starting my back work with the heavy, basic lifts (bent rows, T-bars being my personal fav with olympic bar shoved in a corner) and finishing with some type of overhead pulldowns. I used to see way to many guys doing all kinds of pulldowns first and then they get to the core work and just don't give it their all, IMHO.

Not saying anythings wrong with pulldowns, pull-ups etc.. Just for me I always prefer the heavy work for mass stimulation first then follow it up with the overhead work.

Bicep routine looks fine but remember this: When you use and e-z curl bar your bicep does not achieve maximum supination or peak. Great exercise but flex your arm in a peaked position as if holding an e-z curl bar, then maintaining that peak supinate that hand as if holding a straight bar. What do you feel? You should feel your bicep contract into more of a peak. My point is variety is a good thing so it does not limit development.

My .02 anyway.

kel

[milky01623]

Hammer curl or regular turning curl?

Also trt seated bb negative curls :-)
I like these they make me cry with pain and pleasure

[RaginCajun]

Hammer curl or regular turning curl?

regular turning curl