**Marcus's HIT Dungeon**

[krugerr]

Fantastic read Marcus. Thank you for sharing!

[DCI]

Got ya. I'm on concrete most of the day. So I try Thursday,Friday not to bad then Saturday the pain comes. Lol

Same here normally. You know your fuked when the next day your legs feel fine and then the next day its painful to move your feet lol. I have feeling sunday is going to be that day for me.

Legs tonight:

This week has been a jump week to a new level of strength have come off the plateau that I have been on for the last month.

Started with leg press two warm up sets got the blood flowing could feel my quads and hams getting more and more pumped with every concentrated and slow rep. I knew that this was going to be a punishing night on my legs I was amped to destroy them with weight and pain.

So racked all the weight we could possibly get on the leg press with some chains on the side. So hammered them hard with slow heavy reps and mind to muscle connection. The pain and sweat was immense but the more of both came the more I pushed on through the barrier I could literally feel my legs grow could be a placebo but it was an epic feeling. Then two drop sets and repping and repling them out could barely get out of the seat it was truly brilliant.

Then squats, kept the weight static, but kept on pushing and pushing reps and one strip set the squats were deep a low and felt really really god for the first time they felt right as in no pressure anywere else on my body but my legs.

The quad raises and leg extensions supersetted to failure for both could barely walk out of the gym and press the clutch in the car which is always a great sign of a proper work out

[Hazard]

Marcus - what's your waist size?


Kel you too...... If you guys don't mind.

[austinite]

Marcus - what's your waist size?


Kel you too...... If you guys don't mind.

Inappropriate question. Please maintain professionalism.

[Hazard]

Okay so here's how delts went....


Warmed up with dumbells doing laterals and presses.... Light weight and high rep to get the blood flowing

I did smith presses - this felt GREAT! I did 225 for 8 reps. 3 sets - I'm still feeling very weak but at this stage I know strength will come. The important thing is I felt a great pump. Much better than dumbell presses and I had minimal pain in my shoulder.

Then side and front laterals - I backed off a bit and used 45lb dumbells. Still far off from where I left off but I had a great pump. I think I'm going to lighten up the front laterals because I had some intense pain on these.

Rear laterals with 55lbs - felt great

I still felt like I had more in the tank so I did drop sets doing side cable laterals. This left me shot.....

I did high pulls - and smith shrugs for traps

I was more vascular today which was nice. I see some fat dropping off and the striations in my delts are showing now.

[Hazard]

Inappropriate question. Please maintain professionalism.

Don't u have a stalker to hide from?

[marcus300]

Marcus - what's your waist size?


Kel you too...... If you guys don't mind.

I am 35" Haz.

[marcus300]

In the morning before my meals

[Dadstrength]

I'm having trouble with lagging body parts. My shoulders and triceps just seem to be lagging in comparison to the rest of my upper body. I was doing high volume training. Until about a month ago. I switched to HIT. I've had people tell me to just double up my days in the past bring up a body part. But that was with high volume. Does the same apply to HIT. Should I just add an extra shoulder and triceps day in the schedule?

Don't know if this is needed but ill throw it in for good measure. I'm 28 5'10 185lb as far as BF. I was told by a member of this forum Its less then 15%. Using HIT for exactly 4 weeks.

[Hazard]

I am 35" Haz.

Ok cool to know..... I've been a 34 since high school. I know it'll never be smaller..... I'm glad I have broad shoulders and back width. A little more can't hurt lmfao

[DCI]

32/4 here depending on clothes like haz been that size for a long time be nicer if it was smaller as I do look like a brick in pics lol

[Hazard]

32/4 here depending on clothes like haz been that size for a long time be nicer if it was smaller as I do look like a brick in pics lol

I'd KILL for a 32 waist lol

In my off time I got up to a 36...... I just put on my 36 jeans an they're fallin off I've got a Kool ade smile rite now..... Fvckin ear to ear

[marcus300]

Ok cool to know..... I've been a 34 since high school. I know it'll never be smaller..... I'm glad I have broad shoulders and back width. A little more can't hurt lmfao

I'm very wide and thick set on both shoulders and back which distracts from my thick waist. I'm probably more like 36 37 by the end of the eating day .

[DCI]

Lol yeh I was 36 at my fattest aswell felt like a pig lol. Yeh lots of suits I wear for work are 32/4 and fitting perfectly compared to what they were before.

Lol we dont get cool ade over here

[marcus300]

I'm having trouble with lagging body parts. My shoulders and triceps just seem to be lagging in comparison to the rest of my upper body. I was doing high volume training. Until about a month ago. I switched to HIT. I've had people tell me to just double up my days in the past bring up a body part. But that was with high volume. Does the same apply to HIT. Should I just add an extra shoulder and triceps day in the schedule?

Don't know if this is needed but ill throw it in for good measure. I'm 28 5'10 185lb as far as BF. I was told by a member of this forum Its less then 15%. Using HIT for exactly 4 weeks.

You need to do hit properly for around 3 to 6 months then see how you look. Read the whole thread and you'll get an idea how to execute this type of training

[Capebuffalo]

At DCI and Haz Nice work.
Haz that's good weight for delts. Where was it before?

[marcus300]

Fantastic read Marcus. Thank you for sharing!

No problem

[DCI]

At DCI and Haz Nice work.
Haz that's good weight for delts. Where was it before?

Cheers cb, whats your plan for tomorrow off or training?

[Sfla80]

shoulders and tris today

Pre exhaust for shoulders
1feel, 1 working, 2 drops on most everything.
Side laterals
front raise
up right rows with ez bar (I never see anyone do these...are they not worth it?)
Smth machine press
Rear cable lateral raise

Tris

Incline skulls
vbar pull downs
Single arm reverse pull downs.

[Hazard]

At DCI and Haz Nice work.
Haz that's good weight for delts. Where was it before?

Side laterals I was up to 65lb dumbells.....

Dumbell presses 90 lb

[Capebuffalo]

Cheers cb, whats your plan for tomorrow off or training?

I'm a M-F gym goer unless I have a make up day. Weekends used to be down time. Now it's work. Which is better than the alternative. You?

[Capebuffalo]

Side laterals I was up to 65lb dumbells.....

Dumbell presses 90 lb

65's nice. Arms straight or bent a little at elbow?

[DCI]

I'm a M-F gym goer unless I have a make up day. Weekends used to be down time. Now it's work. Which is better than the alternative. You?

I was the same but found a good benefit of doing nothing normally on a friday night. Then in the morning I am good to go for empty stomach cardio and arms.

By doing the cardio first gets a good bit of blood flowing abd HR up. So thats what I'm doing tomorrow also helps that the gym is literally 3 mins from my house. Sunday will be do as little as possible sleep mainly

[Hazard]

65's nice. Arms straight or bent a little at elbow?

Slight bend. Like Wolf in the vid posted a few pages back

[Cuz]

65's is a ton of weight for side lats. Your shoulders must be the size of a beach ball.

[AD]

Slight bend. Like Wolf in the vid posted a few pages back

with the pinky higher than the thumb, how high do you raise the db? any risk of impingement and tendonitis?

i tend to do it with my thumb higher. that probably hit the front delt more than the mid/lateral though.

[Hazard]

with the pinky higher than the thumb, how high do you raise the db? any risk of impingement and tendonitis?

i tend to do it with my thumb higher. that probably hit the front delt more than the mid/lateral though.

Nahhh I'd say not fingers are parallel to floor

[AD]

Nahhh I'd say not fingers are parallel to floor

good to know. will try it in my next session

[Hazard]

good to know. will try it in my next session

Fvckin auto correct lol

I meant to say that at the start of the movement my thumb is up while holding the dumbell. At the top of the movement my arms and both thumb and pinky are parallel to the floor

[AD]

Fvckin auto correct lol

I meant to say that at the start of the movement my thumb is up while holding the dumbell. At the top of the movement my arms and both thumb and pinky are parallel to the floor

I read somewhere that the higher pinky is not good. But it also depends on how high the db goes. Your way sounds safe enough.

I used to do thumb higher all through the movement. Will try your way next time, but definitely have to start with lighter weights.

[Hazard]

I read somewhere that the higher pinky is not good. But it also depends on how high the db goes. Your way sounds safe enough.

I used to do thumb higher all through the movement. Will try your way next time, but definitely have to start with lighter weights.

Yea the pinky is never higher. It's palm facing ground.

I feel like I'm explaining it wrong lol. Wish I had a video on tap to post

[ppwc1985]

Yea the pinky is never higher. It's palm facing ground.

I feel like I'm explaining it wrong lol. Wish I had a video on tap to post

Pinky higher is what I was taught back in the 80s, needless to say I tore my rotator cuffs in both shoulders. Recently I read a few studies, idk where but said it puts the muscle in a bad place and you should always keep parallel. Keep learning all the time.

[marcus300]

with the pinky higher than the thumb, how high do you raise the db? any risk of impingement and tendonitis?

i tend to do it with my thumb higher. that probably hit the front delt more than the mid/lateral though.

If you have your pinky slightly higher than your thumb at the top it activates the lateral head more, if done correctly you can feel the burn right on the lateral head, using to much weight will throw this lateral head off and activate the front delt. But I guess what ever works for you is best if it feel uncomfortable then don't do it

[AD]

Pinky higher is what I was taught back in the 80s, needless to say I tore my rotator cuffs in both shoulders. Recently I read a few studies, idk where but said it puts the muscle in a bad place and you should always keep parallel. Keep learning all the time.

Lol. You results are a bit extreme! But it's definitely a good lesson for the rest of us.

I believe raising the db higher than shoulder height may also cause unnecessary strain on the joint.

[AD]

If you have your pinky slightly higher than your thumb at the top it activates the lateral head more, if done correctly you can feel the burn right on the lateral head, using to much weight will throw this lateral head off and activate the front delt. But I guess what ever works for you is best if it feel uncomfortable then don't do it

After i read that article, i've only done it with thumb much higher. But you're right, I feel it mainly in my front delt and some in my traps. I feel it's time to go for a variation and try it your way but will start with lower weight and not above shoulder level. Definitely would love to have more lat delt stimulation.

[marcus300]

Lol. You results are a bit extreme! But it's definitely a good lesson for the rest of us.

I believe raising the db higher than shoulder height may also cause unnecessary strain on the joint.

I never raise the bell higher than my ear, the tension gets thrown off if you do

[ppwc1985]

Lol. You results are a bit extreme! But it's definitely a good lesson for the rest of us.

I believe raising the db higher than shoulder height may also cause unnecessary strain on the joint.

May have made that seem that it was just the laterals but I'm a big fan of behind the neck presses which I just feel alot better than in front. And what Marcus says just a little above thumb is good. What I meant was I asked I think it was rich gaspari at an expo and he said pretend your pouring a cup of tea, so I would have my pinkie way above my thumb. I don't use a. Laterals anymore except for warmups, I found wide grip db upright rows work better for me. Really wide grip up to upper chest and my side delts burn from these.

[Hazard]

I credit dumbell laterals to the round was and bulk of my delts. For a couple years I never did presses.

[DCI]

Id be of the same opinion haz

[Capebuffalo]

I used to do them when you got to the top I did a motion like pouring out water rotating the thumbs down. As weight has increased I have stopped