**Marcus's HIT Dungeon**

[marcus300]

Yes he does, don't let that big cunt fool ya

Fuck off you cunt, remember your from the deep South

[marcus300]

1000 pages
39961 posts
663,932 views
and a bunch of fucking hard core HIT'ers

Thanks to all you cunts for staying with us

[almostgone]

There it is!!!! 1000.

[almostgone]

Fuck off you cunt, remember your from the deep South

LOL, those guys ain't fully right in the head. Did you know that?

[marcus300]

LOL, those guys ain't fully right in the head. Did you know that?

Y'all know that down there

[InternalFire]

If your one of those guys who is always struggling to get fully dialled in and you do ever decide to cycle try just a short cycle, a little burst then come off and back down to your trt dose.

That was exactly my thought, using quick acting shorter esters and do some bursts in and out for a month or little over or so and back down, rest on trt reflect and repeat/improve.

I train at home with Mrs Marcus but its just throwing kettles around, she doesn't come to the gym with me but in the past ive had fitness girls who use to train with me but she wasn't much use except for me pushing that little bit harder to impress the cunt

I just asked herself about it again, "how does she feel if I be pushing bar and shouting to her to touch it up a bit so I can kill the last few reps", she just went like - "what? what for...?" , conversation was over, no more to be discussed.

I first started this thread because i had such a serious workout i wanted to share with the forum how i felt, I also wanted to share how i trained and how i attack my way of HIT. I use to see guys writing their training logs down and saying they were training HIT and I must admit i laughed in amazement what they were writing so i thought i would go deep, personal and explain how i attack a workout. The members startled to ask questions regarding training, diets and drugs and the thread just turned into an in-depth explanation on what I do and how i go about every aspect of being a bodybuilder. Other veterans appeared and gave their ideas and also joined in with knowledge and the thread just exploded into a whole new world of ideas, knowledge and motivation. The reason why this thread exploded is the methods what we were explaining worked and members started to see things what they never had seen before. I even have PM's from guys who have never posted on the thread but wanted to ask questions and i still get these to this day.

I've had 31 years of training and i can honestly say I've lived the lifestyle and was so driven it destroyed many aspects of my life what i could never get back and i wanted to share some of these with you. I have so much passion inside its use to be so hard for me to get it out and explain what i wanted to get across. The knowledge base of these guys in here is now remarkable we have every aspect of getting huge all in one place and i have faith with everyone of them, I've learnt so much.

When i first started at this forum like BG I was banned because of lets say a misunderstanding with a cunt, but this cunt at the time had some serious pull so i was fucked off to find a home somewhere else and then one day i was asked back and be a member of the staff team. At the time I was a very strong minded individual who wasn't scared of doing the odd cycle or two so you can imagine the clashes i had with many on certain topics, but in my eyes no matter how i may of come across to some i disagreed with it was a passion i had for bodybuilding what i wanted to get across. I also thought my British humour didn't really touch many lol.

I've found some really true friends here who have really helped me in so many ways they have no idea about it, they have just been there for me at times when i needed someone to express and rant to. I've learnt so much about many aspects of bodybuilding here and also in life in general, its been a strange journey and this place has been a big part of my 31 yrs of training. I'm not going to name a long list of members but you guys know who y'all are lol.

One thing I would really love to do is come over to each and every one of you and train and hang out with you for a few days, I just know we would have some serious sessions and we would be even closer friends. Thanks guys for making this thread so fucking big and so powerful without you guys and girls this thread would of just faded away but it didn't and all you got to ask yourself is why it didn't.

The devil and angel are always battling

Marcus, keep the fire man, hold the vision, it has just begun.

That was deep.

respect

[marcus300]

Time for some reposts for the newer members

[almostgone]

Ok, I'm somewhat sunburned, tired, and hungry. Going to grab a bite to eat and then talk to the wife about combining a Xanax with my "bum".



Edit: The next time I let my grass get as tall as it was today, I'm going to borrow some sheep or goats and let them skin it down some before I cut it.

[almostgone]

Time for some reposts for the newer members

Good time for a refresher for me as well.

[marcus300]

This is just a reminder how I go about my training, many of you use different HIT approaches which is fine but for me these below work and they will also help some of you have a better understanding what this style is all about. I've seen many training styles being mixed up but I just want to get this out there for the people who are getting confused. It also explains some of the terminology I and others use.


Rep range
The idea rep range for building size and stimulating hypertrophy is the 6 to 12 reps. Less than 6 reps will more or less increase strength and a degree of size, performing more than 12 reps will help build muscle endurance. Make sure that your reps fall within this range and your hitting true positive failure for the best chance of hypertrpohy. If your implementing one of the beyond failure methods such as forced & negs, rest pause or dropsetting you use a weight what is heavy enough to bring your positive failure at the low end of the rep range. An example for rest pause you use a weight what you will hit true positive failure at around the 4th rep then you would rest for around 10-15 seconds and do another couple of reps, then rest again for another 10-15 seconds and hit another 2 reps with the same weight. In total your doing 8 reps which is within range and your going to failure on each rest pause so you have a high chance of stimulating the right fibers to produce the best gains. As your rep range and strength increases towards a total of 12 reps you simple increase the weight being used so your constantly increasing intensity and overload, the two keys principles of any HIT programme. You use feeler sets to determine what weight you will be using on your working set, as you use different methods like dropsetting always makes sure you don't drop the weight to much so your not going over 12 reps in total. If you are you need to be using heavier weight on the drops so your rep range hits below the 12 reps in total. I always like to use around the 8 rep range in total and increase the reps upwards until I feel i can increase the weight so my rep range falls around the 8 rep range again. We are aiming for maximum muscle fiber recruitment hitting these rep ranges at failure will have the greatest potential for muscular growth. The above advice is for someone who is already advanced and is looking to build bigger thicker muscles, its not for someone who is building a base and foundation because these people can really benefit from using a lower rep range aswell as the above.


Stimulating growth
Remember going to true positive failure like I've describe previously hits the toughest muscle fibers what grow the biggest these are the fast twitch type 2b fibers, you hit these fibers and you will have the biggest chance of increasing in size. What we are aiming for is progression overload so you keep hitting the muscles with an increased weight so they need to change and adapt to the overload its being put under. This kind of continuous stress will have a reaction on the body and it will have no other alternative but to grow. We keep within the right rep range what stimulates the biggest growth and we continuously try and increase the intensity by increasing the reps then once the reps increase you increase the weight to bring the reps down within the correct range again. I can't stress enough about taking your muscle to true positive failure, this takes a lot of mental preparation. Before any muscle contraction occurs it originates from the brain sending signals to the nerves, the stronger the signal the more forceful the muscle contraction, in other words control your mind set pre working set and you will be in the best position to take your body to failure and beyond. I've commented many times how I go about doing my mental preparation but you master the mental side and you will see huge leaps in achieving your goals.Release the aggression by talking to your inner self and you will take your body to places its never been before. Stimulate growth by overloading your body to a state were its screaming for you to stop and no matter what you couldn't do one more rep even if your life depended on it, if you don't train in this fashion your not training hard enough.

Advanced training techniques
Forced and negatives
When your going to be implementing forced and negatives you need to be using a weight what your going to be hitting around the 3-4 rep range at true positive failure, then your spotter with help you with another 2 reps. I say 2 reps because its about the limit you can do once you have come to true positive failure and your partner is taking some of the weight off you, these forced reps will dig very deep into your muscle fiber recruitment. Once you have finished the forced reps the weight will be at the starting position and you start to complete negatives by lowering the weight very slowly, make sure you resist and fight the weight coming down and once at the bottom your partner will assist you to get the weight to the top of again and you will do another negative and you keep going until you cant do another negative, usually its around 2 negatives. Negatives done at this stage of a working set after positive muscle failure causes serious trauma to the muscle which will stimulate the release of growth factors. 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 and exhaustion. If we add the reps up you would be doing around 3-4 reps on the positive then 2 forced and then around 2 negative so in total your hitting around the 8 rep range. You have 3 strengths you have the positive, static and negative, the negative causes the most damage to the muscle and is the biggest cause of DOMS, you master negatives and you will see a huge improvement in muscle size and fullness.

Rest Pause
Again use a weight what you will be hitting true positive failure around the 3-4 reps range, put the weight down and rest for around 10-15 seconds which should give you around another 2 reps, then repeat and rest again and hit another 2+ reps again. Your completing a set of around 8 reps than you would normally use but your rest a couple of times within the set for around 10-15 second so you recover just enough to complete another 2 reps each time. This will recruit those tough type 2b muscle fibers and if you use your feeler sets correctly you can really cause some serious damage to your muscle and create an extreme amount of over load your body isn't use to. I like the 8 rep total mark but this isn't set in stone, you may prefer 10 reps in total or even 6 but just try and makes ure your in the 6-12 rep range and work from that to increase the intensity and overload.

Drop sets
This method needs a bit more thinking about but first lets explain what a drop set is. If we use DB curls for an example you would pick a weight again were you would be hitting around 3-4 reps at true positive failure and then get a set of lighter DB's and rep again for another couple of reps and then drop the weight again and curl another set of lighter bells for another 2-3 reps. You have to make sure you drop the weight enough to make sure you get around 2-3 reps out at failure but make sure you don't drop the weight to much, if your repping loads of reps out remember your trying to be hitting around the 8 rep range so when your doing your feeler sets its crucial to make the lighter db set just enough so you keep within the total rep range.

Halfs/quarters or partials
With partials you are doing a standard working set to which will involve you conducting a strict full range of motion to true positive failure, at this stage you would carry on doing half reps until its impossible to complete another half rep then do a quarter reps right down till you cant move the weight. A fine example would be DB side laterals were you would do strict reps till failure then carry on doing half reps so the DB's are only coming up half way then keep going till your hardly moving the weight from the side. There will be a bit of body assistance and sloppy form come into play towards the end but at this stage its fine just to get those deep muscle fibers working by going beyond failure. Extremely effective way to recruit those tough fibers we require with a constant tension approach.

Hit Supersets
Hit supersets entail you doing one exercise right after another with very little rest as in-between the two movements. With these types of supersets your still hitting the 6-12 rep range so your not doing anymore than 12 reps over two exercises, this is very important. Example you would go to true positive failure lets say on DB shoulder press and be at failure around the 5-6 rep then go straight into db side laterals for another 6 reps at the most which would be failure again. You have to make sure you use the right weight to hit the correct rep range so you don't go over the 12 rep ceiling otherwise you will trigger the muscle endurance and exhaustion and you wont tap into the tough fibers we require. Great examples is coupling compounds movements with isolation.


Combination
This protocol would consist of a combination of any of the above methods, you could use rest pause and on the second rest pause you may not be able to do anymore reps so you could go straight into a drop set to finish the working set of to failure and beyond. You could even use drop sets with partials on the last drop set to really increase the burn and intensity. The combination is endless, its how you feel to complete the workings set and what you need to do to make sure its a productive one. These are great for a back up plan if your working set starts to go wrong for any reason.

Rest
Using the above protocols is extremely tasking on your body and CNS so you need to make sure the training session are short but intense enough to stimulate growth. You also need to make sure you rest enough and have a good solid diet to suit your requirements. There is one thing for sure its impossible to train like this correctly for weeks on end, no matter how anabolic you are your going to need to pull back on the above movements and decrease the intensity and let the body fully repair and heal. This doesn't mean you have to stop training in this style just take a pullback training routine for a few weeks and lower the intensity and increase the rest days. Cortisol will fight against muscle growth so if you experience any over training symptoms its time to change things around to help your body repair and heal.


Feel sets
The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. I also take in consideration what I am going to be doing whether its forced and negs or rest pause or drops, I just judge a weight what I will be hitting failure around the 4th - 6th rep mark or less and then incorporate the beyond failure protocols. I also remember what I did last time I did that movement because in the back of my mind I know I have to overload my body. I am always pushing heavier weights or trying to increase the intensity.

Nutrition
Food is a major player when we are building muscle tissue or shredding bf. We need to eat enough energy releasing foods to fuel our workouts and also to promote muscle building. Nutrition is a very individual thing and nothing is set in stone no matter who tells you it is, its not. We are all different and have different levels of activity and we need to establish a baseline diet and work off this to suit your needs and goals. Make no mistake if you want to grow bigger thicker muscles than your going to have to eat big, train big and be consistent with everything you do. Once you establish your maintenance diet you can put a strategy together to add muscle and body weight or shred body fat. Learning how your body responds to different amounts of calories will be one most beneficial things you can do because this will open a plan to determine how you go about attacking and achieving your goals.

[marcus300]

With HIT training we are specifically trying to stimulate a certain type of muscle fiber. We have different muscle fibers in the body and once you know how to train certain ones and the importance of making these grow you can design the ideal training routine to suit your goals. We are all aiming to add muscle tissue and we have to put ourselves under stress by progressively overloading our bodies so they have no alternative but to grow. All muscle contraction starts by nerves being activated, the stronger the nerve signal the more forceful muscle contraction can be applied to the lift. The nerves first get activated by the brain and this is where the mind muscle connection comes into play. I am always saying that you must get yourself in the right mind set for the working set, there are many ways to do this and ive explained many ways in my thread how I go about doing it, but the stronger the mind before the working set the better contraction and force can be applied to the muscle fibers. We can all do 10 reps with a certain weight but you can also really think about those ten reps and really activate the contraction in the muscle and work that muscle to the max and those reps will feel completely different. This is what separates a lot of people so before I move on really think about how you do reps and work that particular muscle to its max. I've seen many members saying they are doing so many reps with a certain amount of weight but I can say I bet a lot aren't really activating that muscle group to the max. Remember everything starts from within your brain, your inner self and how you go about attacking that working set. You have seen how I describe the zone I get myself into just prior to my working set and this is the zone you need to be in to fully work those muscle fibers to the max.

We are after activating the motoneurons within the network of nerves which is the signal for the muscle to contact, we have many different sizes but we are only interested in the large motonerurons which activate the large muscle fibers. We have slow switch and fast twitch fibers within the body and we are all made up of different amounts, that's why some of us grow bigger and faster and others struggle growing big thick muscles. Usually the guys who struggle with adding slabs of tissue on their frame are the guys who have more slow twitch fibers than fast, and the guys who are more genetically gifted with bodybuilding are the one who have more fast twitch. But either way you need to activate the fast twitch fibers and give yourself the best chance of building bigger larger muscles.The slow twitch ones are the ones what are more suited for endurance and are very resistant to fatigue the aerobic type athletes have a higher amount of these fibers over fast twitch.

Fast twitch muscle fibers are the ones we are concerned with activating and working. There are two types 2a and 2b. The type 2a ones are fibers which get activated when doing higher reps ranges lets say more than 12-15 reps, they are also the fibers what come into action around the 6-12 rep range. Type 2a fibers when activated correctly can grow in size and this is what many people tend to activate and see growth from when they start training. The type 2b fast twitch fibers are the ones what I adore lol these babies are the foundations of building bigger thicker muscles, if you activate these correctly they can grow tremendously in size and grow about 4 times the size of the 2a fast twitch fibers can, so you can see these are the ones what make the difference, but stimulating both type 2a and 2b fast twitch is getting the best out of both worlds but my personal aim and priority is to stimulate the type 2b fast twitch fibers and seriously breakdown these to get me some serious size on my frame.

What's the best way to stimulate the 2b fast twitch muscle fibers I hear you asking, well ive described it all the way through my thread but let me go over it again so you understand how important it is to have the right mind set what I speak of all the time and what kind of stimulation is needed to activate these tough fibers. Usually during a set of about 6-12 reps the type 2a are activated, you know the sets were your repping away and start struggle a little bit and rack it and move on. In basic terms your not going to true positive failure (I can go on and on what true positive failure is but trust me it takes along time to push your body to this limit and a lot of mental dedication its an advance training protocol) now if you took your set to true positive failure and you cant do anymore this is the time when the type 2b fast twitch fibers are activated, once you activate these fibers this is the best potential to really make your muscle grow bigger and thicker.

You will grow with normal sets and reps with modest intensity but if you want serious growth than you have to take your working set to true positive failure, this means using a weight what is heavy enough to make that working set very difficult and then going past true positive failure. Remember the type 2a fast twitch do all do all the work until you get to true positive failure then the type 2b come into play and these are the ones what produce the biggest gains in muscle size. You have to progressively overload your body each time you train, this means add more weight (or reps until you can add more weight) to stimulate growth, you also need to make sure your activating the type 2b fast twitch fibers which only get involved when you go to true positive failure. Your rep range needs to be between 6-12 reps at the failure point, I prefer around 6-8 reps range at failure. This is why its wise to have a partner when trying to activate the type 2b fast twitch fibers because you may think your going to positive failure but you wont be you need that reassurance of a partner who can just take that small amount of weight of the bar at true positive failure so you can mentally get past this sticking point. There are many advance protocols what you can use to get yourself to true positive failure which I've discussed in my thread.

HIT training will activate the tough type 2b muscle fibers and going to true positive will recruit all the muscle fibers which will give you the best chance of some serious tissue growth. Using advance training protocols like drop sets, rest pause, forced, negatives, supersets and even partials can be used to further your beyond failure training to help you activate the type 2b fast twitch fibers.

[marcus300]

The mental training zone

Getting into the training zone mentally is hard work, I've been approached many times via pm on this subject and ive talked a lot about it within this thread but it is hard and probably has hard to learn as learning how to train how I've described throughout this thread. So lets talk about and see your thoughts and feeling on the subject but first let me try and get this across about the mental side of training. When you see Dorian speak or train you can see he is mentally as well as physically strong. Many of the top Pro's seem to have this ability to have this mental focus to train to the level what is required to stimulate those fibers what seem to grow the biggest. I really do think its something what can be learnt and by perseverance we can get this mental focus and use it to its fullest. I've always had the motivation to train and get big and nothing in my life would stop me but I did have to learn how to release those feelings to train to a level were i wanted to get to. Over time I got the mental edge to train to true positive failure I don't know why but its something over the years what came naturally to me and I've mentioned many times within this thread how I try and get into this zone. For me we all have our little things we do to prepare ourselves before one of those working sets what is going to test us mentally as well as physically, I feel this is an individual thing what you have to find what works for you.



For me I think about certain things what have happened to me in my past what ignites my adrenalin and releases an inner aggression what I can only state as unstoppable. I talk to my inner self and take away everything around me, I am alone and only can hear my inner voice speaking and I drift to a time and relive an event in my mind like I am there again, the feelings what I felt at the time I feel again, the atmosphere I feel around me exactly like it was, I relive the exact circumstances at that moment and how I felt after and this completely isolates me from the outside world and I am stuck in the past reliving an event. At a moments notice I can come straight out into this rage and channel these emotions into the working set with the adrenalin flowing and my inner voice shouting at me. I also use another method which works for me also, I can also concentrate and watch myself doing the working and yet again take myself out of the situation I am in and go through in my head what is about to happen and I can trigger the inner aggression. I know I want it so much, I know I have to take myself to places were my body has not been before, I know its going to hurt but I kind of like that knowing I am about to inflict pain onto myself, this again ignites all these feelings inside of me that make me feel unstoppable and no one could out lift or train with the same intensity as me. That's what I feel when I am in this zone I know no one can come close I truly believe this and with that positive thinking I can take myself to failure and beyond. That's the two ways what do it for me.



I know guys who listen to music and crank it up and get into the zone, I know guys who walk up and down thinking about the set and getting into the zone, I know guys who want to be slapped which I've done in the past which instantly releases the fighting instinct which allows you to lift more than you would if you weren't in the zone. The problem is with some guys is learning how to get into this zone, its all about mind control and taking yourself away from where you are and talking to your inner self and produce these feelings. Some people can't do this and it needs to be learnt over weeks/months just like training to true positive failure like we do with HIT. Ever watch Branch pre working set how he gets himself into the zone, you can actually see his eyes change and his whole demeanour into this animal what looks unstoppable, same with Dorian and many others they all have the ability to get into this zone and recruit those tough fibers what only get activated when your at failure and beyond.



I do watch Youtube videos many times before I go training because this for me motivates myself and helps me prepare for what I am about to do in the gym. I know some of you feed of this thread before working out because I can tell with what you say before and after you train, its all about motivation, dedication and having the mental focus to keep positive and have that inner drive. We all have been under a BB with some serious weight on thinking to yourself I am going to fail this, you even say to your partner watch me I think I am going to struggle with this one and guess what happens???? you struggle and the set is a waste of time. We all have been there and ive been there many times in the past thinking this way trying to break into new areas without having the positive mind set or approach what it takes do accomplish this.


Learn how to train your mind and you will develop further not only mentally but physically aswell. I've read a lot of mind control, self help books and I am trained in areas to help direct and open peoples minds. I really enjoy NLP which helped me when I was going through times of trouble in my mind and I couldn't focus on anything. You have to learn this behaviour if it doesn't come naturally, but simple steps and trying what works for you will point you in the right direction were you to can get into the zone what will help you develop further in your training.

[marcus300]

ARE YOU TRAINING HARD ENOUGH?

I've had a few PM's about training and cycles and one thing what shines through to me is that a lot are not training hard enough they dont fully understand how to train correctly. We spend so much time designing cycles and eliminating sides we think we have the perfect environment to grow into something what looks like it was carved out of stone but after 15 weeks of these super cycles most are pming me asking how can they stop the gains sliding away. We assume members are training hard enough and intense enough but in reality they aren't. I see alot of members just coasting through their training sessions and doing a set number of reps and sets and think the diet and AAS will transform them into a living god but all what happens is the gains slide away and they end up going back on gear to get some kind of size back.

I can't emphasize enough how important it is to find the right training protocol for your body to grow. You have to try many training routines and find which one you respond best to. We also need to get in the right mind set when we walk in that gym, you going there for one purpose and if you don't push your body beyond what its capable of doing your not going to grow bigger. You want to be leaving that gym feeling like you just done 10 rounds with Tyson in his hay day. You have to go through the pain, you have to push and pull the hardest you have ever done before, you have to push your body to places where its never been before and push past the pain every single time you go in the gym.

Overload your body to a state were its screaming for you to stop and no matter what, you couldn't do one more rep even if your life depended on it. If you don't train in this fashion your not training hard enough. Do you want to be bigger than anyone else, do you want to turn heads and do you want to have that monster size what no one else has got then if this is the case stop FUKING around in the gym and stop going through the motions and push past your limits and use methods what take you to hell and back.

I train that hard my eye balls shake and I find it hard to focus, I mentally prepare myself and think of things what make me angry and I push that last rep out no matter what. I kind of like the pain in certain bodyparts and I can push past it into a world of total hell, I feel like I am on fire and I swear I can feel the blood surging through my veins into the muscle what I am working. When I've done my last working set I know I cant perform another rep even if someone had a gun to my head and said you'll die if you don't do another rep, I know I've come to my limit and the sick thing about this is I actually enjoy it., I dream about it, I think about it and I cant wait to get back in the gym to do it again. Its like I'm self harming because the torture I go through is extremely painful but I know this is what I have to do to maintain what I've got and to build those extra few lbs of tissue. This is what separates the normal guys who look like they go to the gym to the fuking monsters what walk this earth

Now are you training hard enough? ask yourself can you train harder because if the answer is yes your restricting your gains and wasting money and time. Why spend all that money on gear, gh and food when your not attacking your body like you should be. Think about it and make your next workout like your going to war with yourself.

[marcus300]

Thought I would do something different that just writing out my training routine for the day, so what I thought I would do this time is write out one working set but an explanation on what I am thinking and the preparation I do.

Example of my preparation for my working set on a hammer strength shoulder press -working set with double dropset.

I am fully warmed up and have done my feeler sets to judge what amount of weight I will be doing, I know that this set is going to be a drop set so in my mind I know roughly how much my drops are going to be to finish the set. Machine is loaded and I am aiming for around 4-6 reps on the first set before drops, I sit on the bench and start to close my eyes and think of a situation from my past what ignites the adrenalin within me, I take myself back to how I felt at that exact time. My inner self is totally focused, my adrenaline is flowing, my aggression is sky high inside of me and ready to burst.

I grip the bar and roll my hands around the bar while taking deep breaths, my eyes are focused and I'm firing on all cylinders. My head is now concentrating on the weight and I am saying to my inner self "you lift this weight and destroy it". I start to count to in my head 1.......another deep breath 2...........another deep breath 3 and I lift the weight. It feels light due to the aggression and adrenaline flowing through me, I start to do the reps slowly with explosive power, making sure i am not going to injury my delt again, slowly down exploding up, slowly down exploding up. I start to think this is easy I am killing this weight around the 4 th rep I start to slow down, the pain starts to creep in, I am breathing heavy and grunting as i exhale. My partner is behind me telling me to "carry on come on lift the fuking weight" 5th rep done and it was so hard I know this is going to test me. The 6th rep I know its going to be hard and I should drop set now but my partner wont let me. He shouts "come on one more rep come on" so I start to lower the weight, the negative is killing me I can feel every fuking joint hurt in my body even my quads are hurting due to pressing down through my feet.

I start to press the 6th rep and I am quarter way up and its stalls, my partner says "come on finish the rep finish it" I grunt and force the bar up with the help of my partner just taking enough weight off that it moves very slowly, in the back of my head I am thinking come on help me more but he doesn't and I finish the rep off and I am totally exhausted I lock the bar and I bend over and start taking in deep breaths. My partner starts to take some weight off the bar so i can perform another 2-3 reps, by the time I've took 2 deep breaths the fuker as stripped the machine and he's giving me a slap across the back saying "come on lift the weight". I unlock and start but the weight feels the same, I am in pain now and I have to dig deep and start talking to my inner self, come on its all over in the next few reps my hearing starts popping and things go quiet, I am totally in the zone nothing can distract me and I start to press. All I can hear is muffled sound from my partner saying "come on". One rep is done and it went slow and my shoulders start to burn, they feel like cannon balls what are about to burst. I get to the top of the rep and start another rep but my strengths is fading fast the weight is too heavy, my partner starts to help me up with it but I stalls again but he keeps me going and I grunt the 2nd rep out. I lock because I knew the third rep wasn't there I was totally at the limit and if I attempted another rep my arms would of collapsed. I bend over and start to take deep breaths, I am thinking and putting myself in that time again what fires my aggression up, my partner is taking some weights off, I know any second I am going to have to finish this set. I am saying to myself last few reps this is it, you want big delts this is it.

I unlock the weight and start the first rep, I feel good the weight is lighter but the pump is killing me its hard, I'm counting each rep one......two and on the start of the third rep my eye balls are shaking I know this is limit time, my vision is going I have to concentrate to breath instead of holding my breath. I know I'm done i think this is going to be a negative rep not a positive because i cant push it up but I push with everything I've got and it moves just above my head, my partner starts screaming at me while pushing my elbows up "come on finish it". I am shouting inside to myself I will not fail I am going to finish this but I'm exhausted to the max and I know my total failure is just around the corner, but I push as hard as I possibly can and lock the bar I bend over and take some deep breaths. I'm still enraged with anger and stand up and move right over to the next movement dripping in sweat. I start to sip water and my hearing slowly starts to come back, my vision is good now and I start hearing my partner talking to me saying " holy shit that was a serious set I could see your delts grow while you was doing it" I start to calm down and look in the mirror and flex my delts and think YES.

Working set done now repeat the process with lateral, rears and shrugs.

The mind set you walk into the gym with goes a long way. Releasing the inner aggression so its controlled when lifting the weight is the key to maximizing gains and stimulating growth. Control your mind and you will have the best chance at exploding out of your skin. Find what works for you to get into this zone, sit silently, listen to music, think of a time what really makes you angry or do what ever it takes to get yourself in the zone to lift to your max. This isn't easy to master but once you do the rewards are outstanding. The mind is a very powerful thing and everything starts within the brain so train your inner self to get into the zone. When you watch most of the pro's train you will see them in the zone, its a natural thing what comes easy to them. Think about this next time your about to do your working set

[marcus300]

pre4 -exhaust

pre exhaust would be ideal for him because he's come to a point in his training were its getting extremely hard to increase the weight due to yrs and yrs of training and when he does start increasing the poundage he gets injured so he needs something to help him re-establish the growth process and also help with injury prevention. Its something what I've been doing for the last few months due to my shoulder injury. It helps me increase the intensity while pushing my boundaries so I am still stimulating growth if you check out some of my routines you'll see how I use pre exhaust on major and on some minor muscle groups.



A quick guide line would be start your workout with isolation exercises so you pre exhaust the muscle your working before you start the compound movements. The muscle is fatigued because of the isolation movement which will reduce the load on the compound movement but your still stimulating growth and putting the muscle under different kind of attack/stress than what its use to. Example would be flyes, cables pre any pressing, laterals pre any pressing, leg extension, lying leg curls, pushdowns, kickbacks, concentration curls etc pre any compound movements. That muscle only is fatigued directly using the isolation movement so when you go onto the compound its already in a state of breakdown.

[marcus300]

In my opinion many guys don't eat enough that's whether your cutting or bulking and that's why many restrict further growth or they are unable to maintain tissue they have built, that's why so many go around in circles growing bigger then going smaller then going bigger then going smaller again its a vicious circle.

When someone is trying to gain size they usually have some kind of goal to reach lets say a 180lbs man wants to be 220lbs they will need to bulk and completely change their way of eating for the rest of their life and that means they will need to really force feed their bodies to a stage were they can maintain tissue and can build new tissue. Its ok thrusting your body into an anabolic environment but its another constantly supporting these gains via training and eating that's were force feeding comes into it. That's why I mention it all the time. When I was 180lbs I wanted to be 200lbs and I would bulk and forced feed my body into something it wasn't use to because it had to get ready for me to start eating like a 200lb man, I've done this every time I want to jump in size and that's what I am about gaining super size whats different than the norm. When you watch and talk to the pro's what's the major difference between them and us??? they eat constantly and thats throughout the whole day and some times night .

Yes some BF will occur but its not a problem getting rid of it or controlling the amounts you put on if you know and understand your body and do the right things. Many times I've used force feeding to reach certain goals and I've controlled bf levels via cardio and also cycling my force feeding and changing my diet around to suit the needs but one thing is for sure once you establish a new body weight there is only one way your going to maintain it and that's by keep putting it under load and make sure you feed the body enough cals to maintain the tissue. Controlling bf is easy if you listen to the body and have a understanding of how you maintain muscle tissue and reduce bf.

If you want to gain 20-30lbs of tissue over a certain period of time without gaining any bf then join the rest of the day dreamers who are going around in circles with their progress. You want to stand out form the crowd and be different then you will need to use the tools what the big boys use and put in the hard work in the gym and make sure you eat enough to support this new tissue being built. If your getting extremely fat doing this your doing it wrong and eating the wrong things and not listening to your body.

[marcus300]

Breathing and bracing

Over the last few months I've started to get stronger and feel a lot more stable in my lifts to start pushing more weight. After 30yrs of training its extremely hard to progressively lift heavier weight each week and you have to start implementing other methods like increasing intensity etc. The reason why I have got stronger is because I've gone back to some of my old power lifting techniques what I was taught in the first years of lifting. What's happened is I've got a lot stronger and injuries feel better and I'm far more stable in my lifts which bounced me into new growth.

Bracing and breathing properly is an elite procedure but I am going to write a bit about it for those who don't know anything about it and how to do it so you explode in size and power. Bracing is a procedure what makes an extremely strong trunk and by bracing your core your lifts will be more powerful, stronger and you'll be less likely for injury.

What happened to me was bracing and breathing was ingrained into how I lifted but over the years and my transition from power lifting to bodybuilding I slowly started to lose the proper bracing and breathing technique and I relied on my sheer strength and power what I had. Many bodybuilders breath and lock in a pre lift differently than power lifters and for me I've gone back to my old power lifting days to help me and I can't express enough what this as done for me.


Bracing is simply tensing the core and the secondary muscles to create stiffness in the area so your trunk can withstand a lot of pressure and force which relates to a lot more power, but you have to learn to use the diaphragm to engage the core properly this is very important otherwise you wont be able to breath and brace which is the key to the whole process. Lowering and pushing the diaphragm down to activate the core comes naturally to me I can do it anytime anywhere but if your not use to doing this the best way to feel this happen is to push as much air out of your lungs as possible. While your doing this you will feel the core stiffen up and if you carry on pushing all the air out you will feel a pain and pressure just under your rib cage and this is your diaphragm pushing down to create this pressure so your trunk is full tensed. Once you experience this and learn how to activate this procedure you will be able to do it instantly and wont need to breath out and go though this to make sure your in the right position to lift, infact its very dangerous to breath out pre lift so don't use this method I've just explain above before a lift its a way for you to understand how to activate the diaphragm to get into the right position so you can breath while your lock into the brace. I do have an excellent video to show how to do this and goes through what I've explained above.


Once you learn how to activate your diaphragm and make your trunk ridged you can start to learn how to breath properly through bracing. The last thing you want is to be tensed and not being able to breath during a heavy lift especially exhaling during the effort. Now to breath while bracing you have to breath through your stomach and not your chest. If you take a deep breath in and your chest expands and lifts up your not doing it right and the activated core will not be ridged anymore. You learn to push the stomach sideways and breath with the stomach and push the oblique's out, so they go sideways and outwards and lock into place , if you have a belt on you will be able to breath against this to help engage the secondary muscles for the brace and make sure your core is still engaged.


So any overhead lift or power movement engage the core by bracing using the diaphragm then take deep breaths in through the stomach by pushing the stomach sidways and oblique's instead of the chest. I can do this within seconds and be ready for any kind of lift. To help me with my bracing and trunk stabilization ive trained my core, oblique's ( I know Kel will hate that one because it may thicken the waist but doesn't bother me if it helps me in other areas), spinal erectors, rectus abdominals and glutes.


If you have never used bracing by lowering the diaphragm and breathing through the stomach it wont come easy, its something what you have to learn to do but once you master it and can implemented it at a seconds notice you will get far more better lifts, get stronger and be overall more stable. I've done this for the last 3 months and I've started to grow again and my lifts have gone through the roof, not just in the squat but anything such as shoulder press, incline press rows etc. When you brace properly your posture will be in a better position to handle more overhead weight, your spine will be more braced and the power what just flows is remarkable.


I was talking to Almostgone via email one night and I was explaining to him about what I've been doing and I sent him a few videos to help get him started and from the feedback he's given me it looks like things are improving for him aswell, I am sure Almostgoine will update you all in the following few weeks how things are going but this is a must especially with HIT. I know we all lock and tense into lifts and then exhale on the effort but try bracing and creating that pressure in your core via your diaphragm and while your in it breath and get ready for your lift. All I can say is this is a remarkable tool to have and I feel so indestructible and powerful its showing in my thickness and size

[Sfla80]

1000 pages
39961 posts
663,932 views
and a bunch of fucking hard core HIT'ers

Thanks to all you cunts for staying with us

There ya go!!!

Amazing guys.

Classic thread here.

Absolutely great full I coukd be apart of this. And thank you guys for taking me on this journey

[Sfla80]

This year..........

Another year of learning, even at the age of 41, most of it being the hard way. I've come to appreciate the things I have and not worry about what I do not. Having a rough youth I somewhat had the thought that I was entitled to a better life, never really understanding that life is what you make it. Finally figuring out that marriage with out children requires constant work, date nights and intimacy have to become a regular practice to ensure that feelings for one another remain intact. Its easy to grow apart, not seeing it until nearly to late. I know understand that my life is blessed, that Im not being punished, that I made it this way through my decisions and now I have to manage through it.

I find it funny how Im so against social media but yet now I find most of my productive friendships on the net, here in a steroid forum Many times through my walk of faith I thought that I must leave here in order to move forward, but Ive never quite been able to cut the ties. Sometimes I sit back and think of the lessons Ive learned here over the past 11 years......its many, many of which have help me grow in the real world. You guys would be surprised how WISE and fair admin is, I've matured greatly because Ive always wanted to make sure I didnt let him down because of how many chances I was given and now down the line what has come from it. I was suspended, banned, let back in then became staff, it was a crazy ride. Some of the guys that were around in the early days can vouch, things are far from what they used to be. Most of all is my friendship with Marcus, boy we did not get along, he was a tren machine driven by the devil, boy he was out of control (hahahaha). Now I look forward to speaking with him on a daily and consider him a true friend. Its crazy, grown men that have spent over a decade together on a internet steroid forum, if people around me only knew, they would probably laugh. Then we have this thread, it started out with Marcus trying to brag about his workouts but morphed into a great learning tool which brought on more friendships that would likely have not lasted if it were not for us looking forward to posting our workouts. Here I started getting to know Kel, who I believe if I didnt meet I probably would have given up on the sport, he showed me that at my age I had to evolve my training, that us old school HEAVY power body builders had to change our ways........and Kel I will get the 20 reps this winter, I know I said it a while ago, but I WILL ! Along with all the others, AG, Haz (who Ive learned I have a lot in common with)PT,FG, Nach,Clarky,Bio,DCI,BIB,Ghetto,Ragin, Sfla and to many more to list, thats just a few off the top of my head that keep me coming back and making this thread what it is.......a true blessing. This is rare guys, in 11 years theres never been its equal or anything close.

So we need to stay strong, keep grinding in life and training. This world is turning for the worst on a daily, I pray for it and all of you each and every day. Try to always connect your mind and heart, they need to work together. Most of all, try to love one another. Im grateful for all my friends here.

1 Corinthians 13:4-7

4 Love is patient, love is kind. It does not envy, it does not boast, it is not proud.
5 It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.
6 Love does not delight in evil but rejoices with the truth.
7 It always protects, always trusts, always hopes, always perseveres.

BG you are good guy man.

Respect this post and you as a person. Good stuff.

Love the quote

[Marsoc]

1000

[marcus300]

There ya go!!!

Amazing guys.

Classic thread here.

Absolutely great full I coukd be apart of this. And thank you guys for taking me on this journey

Thanks for your contributions mate and keeping with us

[hammerheart]

If your one of those guys who is always struggling to get fully dialled in and you do ever decide to cycle try just a short cycle, a little burst then come off and back down to your trt dose.

There is one particular problem...

I've read recently of some guys (including a vet here) who dislike test as a base. Well, I hate it as TRT.

I makes me feel weak, fatigued, foggy, kills my endurance, pumps, and strength. It's like a brake put firmly on body and mind. It also blunts my emotions.

The higher the dose, the worse the sides. That's why I'm never going to do more than my TRT dose. In fact, it's so frustrating I've thought of alternatives.


I still don't know exactly why this happens, mostly a physiologic reaction I believe but I do have some ideas and I'm working on it.


Thanks for the many reposts, a gift of knowledge is always appreciated.

[NACH3]

I've been waiting for you turn the damn page - I've wanted to post more ya fuker

Thank you for everything you e done for myself, and everyone in here... Your passion is very contagious as is your way to create the moments in the gym where we MUST push past our limits and I thank u and all the big HITers i look up to each day(AG, BG, KEL, CLARKY, HAZ, SFLA, Igi, Bod, and the newer guys - Prox, IM, Krugs etc)& if I missed anyone I apologize.... But it's been a great 1000pgs and I look forward to 1000 more!

Marcus, thx for sharing how to create Monsters... Your way and knowledge are proof that if one listens they will be rewarded!

Cheers

[marcus300]

There is one particular problem...

I've read recently of some guys (including a vet here) who dislike test as a base. Well, I hate it as TRT.

I makes me feel weak, fatigued, foggy, kills my endurance, pumps, and strength. It's like a brake put firmly on body and mind. It also blunts my emotions.

The higher the dose, the worse the sides. That's why I'm never going to do more than my TRT dose. In fact, it's so frustrating I've thought of alternatives.


I still don't know exactly why this happens, mostly a physiologic reaction I believe but I do have some ideas and I'm working on it.


Thanks for the many reposts, a gift of knowledge is always appreciated.

I didn't know that, ive said this before and ive only ever known 2 guys who disliked Test as a base for cycles and didn't react good to it for trt. I found this rather amazing really when T is what makes the man so to speak. One of the guys doesn't come on the forum anymore but I did work with him for many months during comp and bulking phases and we hot the 19nors more which he reacted far better to and felt amazing on. Its a long time ago we work together now but I am sure his test was down to 50mgs-70mgs per week and we built the 19 nors up. Maybe try adding some into your trt not much and see how you feel, if your BW is all dialled in its worth a try but it is alien to me someone not liking T.

[marcus300]

I've been waiting for you turn the damn page - I've wanted to post more ya fuker

Thank you for everything you e done for myself, and everyone in here... Your passion is very contagious as is your way to create the moments in the gym where we MUST push past our limits and I thank u and all the big HITers i look up to each day(AG, BG, KEL, CLARKY, HAZ, SFLA, Igi, Bod, and the newer guys - Prox, IM, Krugs etc)& if I missed anyone I apologize.... But it's been a great 1000pgs and I look forward to 1000 more!

Marcus, thx for sharing how to create Monsters... Your way and knowledge are proof that if one listens they will be rewarded!

Cheers

Thanks mate that's very nice, dig deep and create that mind set and you can achieve freakiness

[Marsoc]

marcus300 you should change your screen name to Dr Frankenstein. Since he creates monsters as well lol

[almostgone]

Dang, 13 posts or so and it will be at 40k posts. Is that too much in one day?

[hammerheart]

I didn't know that, ive said this before and ive only ever known 2 guys who disliked Test as a base for cycles and didn't react good to it for trt. I found this rather amazing really when T is what makes the man so to speak. One of the guys doesn't come on the forum anymore but I did work with him for many months during comp and bulking phases and we hot the 19nors more which he reacted far better to and felt amazing on. Its a long time ago we work together now but I am sure his test was down to 50mgs-70mgs per week and we built the 19 nors up. Maybe try adding some into your trt not much and see how you feel, if your BW is all dialled in its worth a try but it is alien to me someone not liking T.

That's what I was thinking about. Of course not cycle doses, but low enough not to trigger PRL release, hopefully, and low-mid range test, for physiologic functioning.

...


Alien, indeed. Like the cube-shaped world from the DC comic series where my nick comes from. In bizarro world, everything is inverted...

[marcus300]

We can not have a 1000 pages with DY

check out the forced and negs reps, this type of training as been my life ( maybe not at the moment) and its fucking amazing to feel that power like that

[marcus300]

That's what I was thinking about. Of course not cycle doses, but low enough not to trigger PRL release, hopefully, and low-mid range test, for physiologic functioning.

...


Alien, indeed. Like the cube-shaped world from the DC comic series where my nick comes from. In bizarro world, everything is inverted...

Yeah its sure is strange like I said in all the clients in my past and the people I know its only been two guys who completely disliked T which was amazing. But they both found amazing benefits from 19nor's. Like you said it doesn't need to be stupid dosages just drop a bit in and see how things go but make sure its enough to feel the difference of another compound

[marcus300]

Dang, 13 posts or so and it will be at 40k posts. Is that too much in one day?

Of course we can do this

[marcus300]

I will do some waffling in a min

[marcus300]

some stories

[marcus300]

More motivation from the main man

[almostgone]

We can not have a 1000 pages with DY

check out the forced and negs reps, this type of training as been my life ( maybe not at the moment) and its fucking amazing to feel that power like that

There's another big lifter that uses the suicide grip on pressing (like I posted about Duffin earlier today). I vary back and forth between regular grip and false grip. My wrists feel more comfortable with the false grip, but some days I don't feel secure with it?

Edit: Of course most of my pressing is with d'bells because it's easier on my shoulders, but occasionally I will do a bit of incline b'bell presses. Not much flat b'bell benching though.

[marcus300]

I'm sure ive told you guys this story before but seeing that we are off topic for a few posts I thought i'd do some story time but we will be back on track with HIT very soon and I will also update you all on my health problems and what's happening with my training because I know I haven't been posting my workouts but there is a reason for that but I will explain the full story soon regarding my health problems soon.

Years ago I went to Vegas for a holiday it was for various reason but one of them was for me to train at Golds Gym on Flamingo. I was with my ex at the time who was big into fitness and we never experienced a 24/7 gym before and also its were Culter was training at the time so I thought i'd go over and see who I could meet and never know train with who knows!

So I went everyday ( I know sad fucker on holiday) and the receptionist loved me because of my accent so I would go in at different times to see who I could see, anyway once I went in and I my ex went to do her cardio and I went over to the bells and started to do chest. I was really hardcode but wasn't at my best at all to be honest it was when I was first experiencing low T and not recovering properly from cycling so I was in a bit of a mess but I wasn't small my any standards and was in good nick pretty low bf.

Anyway I pumped up and went doing arms and just throwing stuff around, the guys in there were talking to me and asking me stuff and I felt pretty good because most of them wanted to speak to the big fucking cunt from the UK. Anyway a bunch of them came over and asked me if I was a pro and was I famous in the UK lol lol lol I know I started to laugh and said no i'm not a pro but that one comment from guys in Golds made my head grow double, you should of seen the fucking workout I did after that comment. I felt great and what a place to train, nothing like the gyms in the UK I was use to but just thought i'd share a moment in the younger Marcus's life lol

[marcus300]

There's another big lifter that uses the suicide grip on pressing (like I posted about Duffin earlier today). I vary back and forth between regular grip and false grip. My wrists feel more comfortable with the false grip, but some days I don't feel secure with it?

Edit: Of course most of my pressing is with d'bells because it's easier on my shoulders, but occasionally I will do a bit of incline b'bell presses. Not much flat b'bell benching though.

I don't do any BB pressing anymore even if it incline zero anymore, haven't done for years. Its always been bells but flat bench is something I stopped probably 20 yrs ago incline not that long ago but I much prefer bells

[marcus300]

All the guests - why don't you sign in and say hello? come in post instead of reading join in and ask away if you have anything to ask, there are a bunch of hard core guys here who can seriously make huge changes to your body

[marcus300]

In the same holiday I went to the Canyon and stayed at a cowboy ranch for a few days and did some horse riding which scared the fucking life out of me, the cowboys use to laugh because I said give me very slow horse but they said we going to have to give you a big fucking one lol. Anyway when I first arrived at this ranch in a helicopter I was greeted by the owner and they asked what I wanted to stay in, there were 4 of us in our party and I said i'd rather stay in the wooden cabin and not a wigwam, so the owner said "sure that's not a problem but what about your daughter"? the daughter he mentioned was my fucking girlfriend the cunt. I felt a right twat and after I told him she was my girlfriend so did he.

[marcus300]

40,000 posts