**Marcus's HIT Dungeon**

[brazuka]

Hi marcus I have some questions regarding training because after doing some reading and talking to some experienced members I think I may be doing it wrong. I have heard to keep your workouts at or between 30-45 minutes if you are not doing any cardio to avoid overtraining. Here is the thing, on days like back or leg day when I start off with my squats or deadlifts I take at least a few minutes in between sets. After I finish up I have about maybe another 4-5 exercises to do so for each body part I am doing roughly 25 sets. This usually takes me at least 1hr to 1hr 15mins, am I doing too many sets? I want to grow and I hear go in there, destroy it for 45 minutes and get out! So on days like chest day for example do you rest only about 30-45 seconds in between sets? How about in between different exercises? I do about 1-2 minutes in between sets or exercises... this may be why my workouts are longer. Also does this apply if you are enhanced or not enhanced? I want to do things right, so I would like your knowledge and experience on this subject of overtraining! Thank you!

[Hazard]

IMO 1 minute rest between sets is good. Set the timer on your phone and see how long 1 minute really is. The course of time flys by when you know you have another heavy set to do. It may feel like a minute but in reality 5 pass by. Before you know it - it takes 20 minutes to do squats. I see a lot of guys in the gym taking 5 minute breaks between sets.

You're in the gym to work that muscle..... Don't let it rest so you can get that last rep for two. It should be difficult..... That's where the mental part that Marcus preaches kicks in.

I know I need to do the next set when I tell myself just one more minute to catch my breath lol. Sometimes the burn from the previous set hasn't left and I'm lining up for another set.

For me...... I get that lactic acid build up. Tht strong burn that hurts..... I finish my set and stretch the muscle out. It hurts...... Lol. When I'm done stretching I take 20-30 seconds to breath...... Then hit a set.

[kelkel]

Take it for what it's worth kel.....

You're a lean dude naturally. I don't know that I'd even risk it. What dose u thinking of running? There's no point in running a lower dose and I wouldn't risk running a high one.

I'd love to see what 6-8ius and a cycle or two would do for you but you will need to be DILIGENT with mri's before, Durring, an after it all.

Yeah, it still scares me. A pro friend of mine is pushing me toward that with slin but THAT scares the crap out of me. I think I can do fine with normal crap actually. I've never needed a lot and have never done the large cycle's seen here. Hell, I've never done over 500mg test, ever. I seriously appreciate the concern Haz!

Are you gonna compete again?

Constantly think about it. If so, probably next year....

[Capebuffalo]

Yeah, it still scares me. A pro friend of mine is pushing me toward that with slin but THAT scares the crap out of me. I think I can do fine with normal crap actually. I've never needed a lot and have never done the large cycle's seen here. Hell, I've never done over 500mg test, ever. I seriously appreciate the concern Haz!



Constantly think about it. If so, probably next year....

I'm thinking about doing a Masters next year. YOU should do it. Hell man your 5 days from stage ready now. Do it.

[marcus300]

Hi marcus I have some questions regarding training because after doing some reading and talking to some experienced members I think I may be doing it wrong. I have heard to keep your workouts at or between 30-45 minutes if you are not doing any cardio to avoid overtraining. Here is the thing, on days like back or leg day when I start off with my squats or deadlifts I take at least a few minutes in between sets. After I finish up I have about maybe another 4-5 exercises to do so for each body part I am doing roughly 25 sets. This usually takes me at least 1hr to 1hr 15mins, am I doing too many sets? I want to grow and I hear go in there, destroy it for 45 minutes and get out! So on days like chest day for example do you rest only about 30-45 seconds in between sets? How about in between different exercises? I do about 1-2 minutes in between sets or exercises... this may be why my workouts are longer. Also does this apply if you are enhanced or not enhanced? I want to do things right, so I would like your knowledge and experience on this subject of overtraining! Thank you!

First of all your doing way to many sets IMHO, I would condense your sets into either 1 or 2 at the most working sets and put them working sets under some serious overload and work your muscle to failure. If you read the thread you will see how i approach working sets to failure. IMHO doing multiple sets just waste energy and which will have a dramatic effort on your progress. This obviously depends on how experienced you are someone just starting out can put his body under any kind of new stress and it will grow but as you develop you have to change the way you train to keep the muscle building process going.


I always try and keep about 1minute rest in-between sets, if i am struggling with my breathing i will take longer but only until my heart rate starts to go down. You have to find a good balance because training to fast and not taking enough rest between your sets will increase your heart rate to a really high level now this is good for your over all fitness but when your weight training we are aiming to build muscle so training to fast will fatigue the body before you can bring a muscle to true positive failure and will compromise your ability to get the best out of the muscle building process. Around 1 minute is a good amount of time to rest but if you need more take another few seconds thats fine but just until your heart rate lowers.


The energy source your muscle uses to contract when you start a demanding set is the ATP-CP system, this high energy system only last for around 15 seconds and declines fast, this is roughly what most hard working set last for, then it takes your body around 1 min to 90secs to complete ATP resynthesis so that's why its advised that you wait at least this time so your muscle contraction energy is replenished so you can maintain the hard working sets to failure. Our aim is to focus on building muscle and not to tap into other energy source what you will do once your body is fatigued and once fatigued you wont be able to train to the level what is needed for HIT, so its all about balance.

[marcus300]

After I have my way with the dead body I usually field dress it ( remove the organs and intestines). And take to the processor. We used to do all of the butchering.

Fuking hell you yanks crack me up. I couldn't do that

[Capebuffalo]

Fuking hell you yanks crack me up. I couldn't do that

If that's the way you were raised you could. Yanks and their guns right ? I got my first rifle for Xmas when I was 7. You should see some of the things we dressed in Mozambique and Namibia. And how appreciative natives were for fresh meat. So easy for us to go to the store. Protein for them is few and far in between.

[Java Man]

Hi marcus I have some questions regarding training because after doing some reading and talking to some experienced members I think I may be doing it wrong. I have heard to keep your workouts at or between 30-45 minutes if you are not doing any cardio to avoid overtraining. Here is the thing, on days like back or leg day when I start off with my squats or deadlifts I take at least a few minutes in between sets. After I finish up I have about maybe another 4-5 exercises to do so for each body part I am doing roughly 25 sets. This usually takes me at least 1hr to 1hr 15mins, am I doing too many sets? I want to grow and I hear go in there, destroy it for 45 minutes and get out! So on days like chest day for example do you rest only about 30-45 seconds in between sets? How about in between different exercises? I do about 1-2 minutes in between sets or exercises... this may be why my workouts are longer. Also does this apply if you are enhanced or not enhanced? I want to do things right, so I would like your knowledge and experience on this subject of overtraining! Thank you!

IMO most people are guilty of over thinking, which leads to over training and not giving yourself enough rest outside the gym. Its simple really. Go in, kick your own ass, get out in under an hour. Go home and eat. Get some sleep.

[AD]

If that's the way you were raised you could. Yanks and their guns right ? I got my first rifle for Xmas when I was 7. You should see some of the things we dressed in Mozambique and Namibia. And how appreciative natives were for fresh meat. So easy for us to go to the store. Protein for them is few and far in between.

i thought protein only comes in 5lbs tubs

[Capebuffalo]

i thought protein only comes in 5lbs tubs

AD they don't know what in the hell a shake is. I tried to explain to them the difference between whey and casin protein. Looked at me like I was crazy. In my defense my Portuguese is a little rough. Lol

Morning AD.

[AD]

AD they don't know what in the hell a shake is. I tried to explain to them the difference between whey and casin protein. Looked at me like I was crazy. In my defense my Portuguese is a little rough. Lol

Morning AD.

evening bro.
another lousy training wk for me. caught a cold. skipped legs yesterday. i might have died if i tried to squat yesterday. went to the gym anyway and did an hr of slow cardio instead.

chest and arms today, still not sure if i can make it. may have to go light. damn i hate viruses.

[kronik420]

off to do legs

can already feel the pain lol

start cycle on Monday/Tuesday, test/dbol/drol

[Capebuffalo]

evening bro.
another lousy training wk for me. caught a cold. skipped legs yesterday. i might have died if i tried to squat yesterday. went to the gym anyway and did an hr of slow cardio instead.

chest and arms today, still not sure if i can make it. may have to go light. damn i hate viruses.

Take it easy. A virus will wreck you if you push too hard. I was taught this week rest is a good thing. I need more. It's hard. Most important is for you to keep feeding yourself. And drink a lot of liquid. I used to play doctor a lot. Until my fake license was revoked. Now I play RN. Lol

[kelkel]

I'm thinking about doing a Masters next year. YOU should do it. Hell man your 5 days from stage ready now. Do it.

Not that close but I appreciate it..

AD they don't know what in the hell a shake is. I tried to explain to them the difference between whey and casin protein. Looked at me like I was crazy. In my defense my Portuguese is a little rough. Lol

Morning AD.

The attached video is what a proper shake is all about. The entire video is worth the price of admission....

http://www.youtube.com/watch?v=xm7oX1yCFU0

[t-dogg]

^^^^^^



Love it

[kelkel]

Then she kicks ass in the contest. Impressive athlete.

[Java Man]

Back yesterday. Light chest work tonight. Laying off the heavy training for awhile in celebration of the end of this cycle. Giving myself a break by going EOD and lightening the load. Still keeping it short and sweet, less than 45 min if I can except leg day where I go about 1hr. Still eating like a horse and it shows... This update of my AV is a sloppy 232lbs. I'll cut in a few weeks. I'v ebeen hitting it hard and heavy all year because I was a fat slob in January but it's time for a break. I figure I can drop at least 15lbs of fat and come out around 215ish @ lean.

I hope.

Love this thread!

[DCI]

Take it easy. A virus will wreck you if you push too hard. I was taught this week rest is a good thing. I need more. It's hard. Most important is for you to keep feeding yourself. And drink a lot of liquid. I used to play doctor a lot. Until my fake license was revoked. Now I play RN. Lol

Taking your inspiration from doctor frink in the simpsons ya

[brazuka]

I'm off to train chest guys, going to be utilizing the 1 minute rest between sets and try and get out of there within 45 minutes. Will be a little faster pace because I generally stay for at least an hour on chest day (I love having a pump I feel good and don't feel like leaving the gym lol), but I'm going to be in destroy chest and be out!

[marcus300]

Always remember

Progressively increase the overload on your muscles

have the right mind set to complete a working set

take yourself to failure, true failure and stimulate those fibers what grow the biggest

and feed your body, you can't build big thick muscles on low cals -eat to grow

[brazuka]

Always remember

Progressively increase the overload on your muscles

have the right mind set to complete a working set

take yourself to failure, true failure and stimulate those fibers what grow the biggest

and feed your body, you can't build big thick muscles on low cals -eat to grow

Thanks for the motivational words! I stepped in the gym did 2-3 minutes walking/jogging on the treadmill to get my blood flowing, and then before I began my actual workout I started to time myself.

Incline BP - Warmupx10, 3 Working Sets
Flat DB Press - 50x10, 60x8, 55x8, 50x10
Machine Flies - (Warmup set 145lbx10), 170lbx10, 190lbx10, 210lbx10
Machine Chest Press (45's (each side) warmupx10), 55x10, 70x10, 90x10
Machine Cable Flies - Warmup set, 2 working sets + drop set
One handed Cable Flies Warmup set, 2 working sets

Took me 44 minutes on the dot. Felt extremely quick, but it was pretty fast paced really no taking breaks except for letting me get my strength back in order to be able to do another set.

[Capebuffalo]

Thanks for the motivational words! I stepped in the gym did 2-3 minutes walking/jogging on the treadmill to get my blood flowing, and then before I began my actual workout I started to time myself.

Incline BP - Warmupx10, 3 Working Sets
Flat DB Press - 50x10, 60x8, 55x8, 50x10
Machine Flies - (Warmup set 145lbx10), 170lbx10, 190lbx10, 210lbx10
Machine Chest Press (45's (each side) warmupx10), 55x10, 70x10, 90x10
Machine Cable Flies - Warmup set, 2 working sets + drop set
One handed Cable Flies Warmup set, 2 working sets

Took me 44 minutes on the dot. Felt extremely quick, but it was pretty fast paced really no taking breaks except for letting me get my strength back in order to be able to do another set.

I don't want to speak out of turn because I am still learning about this. But if you are trying to utilize Marcus's style of training my understanding is you have too many exercises. 4 at the most. Sets consist of 2 working. And if your getting 10 reps your not going heavy enough or to failure.

[marcus300]

Thanks for the motivational words! I stepped in the gym did 2-3 minutes walking/jogging on the treadmill to get my blood flowing, and then before I began my actual workout I started to time myself.

Incline BP - Warmupx10, 3 Working Sets
Flat DB Press - 50x10, 60x8, 55x8, 50x10
Machine Flies - (Warmup set 145lbx10), 170lbx10, 190lbx10, 210lbx10
Machine Chest Press (45's (each side) warmupx10), 55x10, 70x10, 90x10
Machine Cable Flies - Warmup set, 2 working sets + drop set
One handed Cable Flies Warmup set, 2 working sets

Took me 44 minutes on the dot. Felt extremely quick, but it was pretty fast paced really no taking breaks except for letting me get my strength back in order to be able to do another set.

If your plan is to train in the HIT fashion we describe in this thread I would look at condensing your working sets down to 1-2 at the most but on these working sets try and focus on going to failure, true positive failure because once you have recruited all the fibers what it takes to complete a true failure set you wont be able to do more working sets or they would be counterproductive. If your not use to training to failure then it will be a slow process and a huge learning curve of trying to get in the right mind set and then going all out on that working set till you reach positive failure. Have a look at some of the chest workouts we have posted and you will see the focus is on the compounds movements and once warmed up all the effort is put into that true positive failure set, once you have worked those fibers to the max no need to carry on, the job has been done.....

[brazuka]

I don't want to speak out of turn because I am still learning about this. But if you are trying to utilize Marcus's style of training my understanding is you have too many exercises. 4 at the most. Sets consist of 2 working. And if your getting 10 reps your not going heavy enough or to failure.

Thanks man I appreciate the feedback, I may have to go back a few pages and read up on how he does it so I can get this down correctly.

If your plan is to train in the HIT fashion we describe in this thread I would look at condensing your working sets down to 1-2 at the most but on these working sets try and focus on going to failure, true positive failure because once you have recruited all the fibers what it takes to complete a true failure set you wont be able to do more working sets or they would be counterproductive. If your not use to training to failure then it will be a slow process and a huge learning curve of trying to get in the right mind set and then going all out on that working set till you reach positive failure. Have a look at some of the chest workouts we have posted and you will see the focus is on the compounds movements and once warmed up all the effort is put into that true positive failure set, once you have worked those fibers to the max no need to carry on, the job has been done.....

Will do! Thanks

[marcus300]

I don't want to speak out of turn because I am still learning about this. But if you are trying to utilize Marcus's style of training my understanding is you have too many exercises. 4 at the most. Sets consist of 2 working. And if your getting 10 reps your not going heavy enough or to failure.

You posted while I was typing you got it Cape and your comments are welcome, its everybody's thread to describe how they train with HIT and how respond....

[marcus300]

Thanks man I appreciate the feedback, I may have to go back a few pages and read up on how he does it so I can get this down correctly.



Will do! Thanks

It would really help you to start reading straight from the start of the thread, I know its a pain because of so many pages but there is loads of information on each page which will help you understand every part of training hit, the thread isn't full of whoring either its more or less just pure hardcore training, diet and the whole mental preparation....

[Capebuffalo]

Brazuka if you want to see what less than a year of using this approach can do go back and look at post 4429. I'm a believer. It is a completely different mind set to use this program. But once you do it works.

Marcus wrote this a few pages back

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.
Unlike

[Capebuffalo]

Not that close but I appreciate it..



The attached video is what a proper shake is all about. The entire video is worth the price of admission....

Michelle Jenneke Sexy Australian Hurdler ( Full ) - YouTube

Are fries extra with that shake?

[marcus300]

Mind muscle connection

Yes that's right I am going to go over the whole mind muscle connection again, I've been speaking to some people and I feel what I've told them would benefit others to help them understand the mind set before doing a working set to failure. This isn't something you should just disregard and think you can easily take yourself to failure trust me its something you have to learn to do, you just cant do. I talked in a previous post about a training session I did and how I got myself into a zone were I couldn't hear anyone except my inner voice speaking to me while I was concentrating on an event in my life what really is emotional to me and sets the adrenalin off instantly. I can achieve this state very quickly and its something what I am very good at but many do suffer with this mind set, now the above is just one way I get into the zone for a serious working set, yours may be different but what ever you do you must do it from within yourself and open that rage what's inside, remember it always must be controlled rage.

All muscle contraction starts within the brain which sends the nerve impulses which tells the muscle how hard to contract. Have you ever heard some some skinny guy suddenly getting super human strength and lifting a car off an injured person well that's the whole mind over matter situation and it all starts within the brain. Have you seen Dorian Yates what he does for the min before he is about to do a working set ? he is walking up and down in a trance talking to himself, his partner shouting at him. What Dorian is doing is getting his mind set right so he can take the set to true positive failure because the whole process starts off before you even lift the weight. Have you ever put more weight on the bar and said to your inner self I am not going to do this its way to heavy and what happens? you fail because you have already failed in your head.

The nervous system can get very excitable and in this state it will send overwhelmingly strong signals to the muscle giving you that super human strength what is needed to finish a working set to true positive failure which will activate those tough muscle fiber what grow the largest and thickest, you need to release the anger, aggression and get that adrenalin flowing and you will be so surprised what you can achieve in this state it will shock you afterwards. It isn't easy but if you notice nearly ever pro gets into this mind set by their own methods and this is something you got to dig deep and find out how to do.

[Capebuffalo]

I will pace back and forth looking at the weight telling myself it ain't shit. You can do this. It ain't shit. You can't be a pvssy your whole life. I get mad. Hell I even slap the shit out of myself a couple of times before I get under it. When that perfect spot in the song Thunderstruck, Shoot to Thrill or TNT hits i release that rage. Eyes closed seeing the specific muscle work. But that's just me.

[krugerr]

I will pace back and forth looking at the weight telling myself it ain't shit. You can do this. It ain't shit. You can't be a pvssy your whole life. I get mad. Hell I even slap the shit out of myself a couple of times before I get under it. When that perfect spot in the song Thunderstruck, Shoot to Thrill or TNT hits i release that rage. Eyes closed seeing the specific muscle work. But that's just me.

If I'm REALLY trying to push heavy weight, in the 4-6 range I have a specific song I'll put on. For some particular reason it allows me to focus on specific incidents at work that have made me angry, and I can unleash it. I typically only do this on deadlift/squat/bench, and I'm rarely trying to hit the lower rep range.

I trained chest on Monday, I real quick one. I did 4 sets of flat bench. That was it. Was very pushed for time.
60kg x 15reps --- slow, stretch and connection. 100kg x 12reps --- faster, but controlled 100kg x 10 reps --- slow negative, explosive positive. 120kg x 6reps, forced with a negative. Dropset to 100kg x 6reps, 3 were mine, 3 forced.

Less than a minute between sets. My chest still feels tender to touch. The very last reps on the dropset must have taken 15-20 seconds each it felt like. My partner barely used fingertips, just enough to stop me going backward, the push was so incredibly slow it felt like it just wasn't moving. Eventually it got there though!!

[kelkel]

I will pace back and forth looking at the weight telling myself it ain't shit. You can do this. It ain't shit. You can't be a pvssy your whole life. I get mad. Hell I even slap the shit out of myself a couple of times before I get under it. When that perfect spot in the song Thunderstruck, Shoot to Thrill or TNT hits i release that rage. Eyes closed seeing the specific muscle work. But that's just me.

Exactly what I do. I pace between sets. I'm an impatient lifter and this style training has always just fit my style. Training alone makes me go even faster. Nothing to look at or talk to between sets. Just concentrate, focus, nail it and repeat. Kinda like a good Friday night.....

And yep, I've got certain songs I'll listen to, especially on leg day as they just inspire me so much more. Sitting on the computer now, headphones on getting pumped to head to the basement for back and shoulders!

[DCI]

Music is a big thing for me to lift and get into the zone. Pantera is used a lot to get into the total focus

[MK1]

Have any good 45min or so chest workouts ?

[marcus300]

Have any good 45min or so chest workouts ?

Best thing you can do is read the thread from the start. It's full of workouts and knowledge relating to HIT training

[kelkel]

Best thing you can do is read the thread from the start. It's full of workouts and knowledge relating to HIT training

X2. It's worth the time MK1.

[kelkel]

Great Back and Shoulders this afternoon:

After warm ups...

Back:

Bent Rows: 2 sets. Last with drop then RP. Cranked the weight today.
Low Cable Rows: 1 set with drop then RP.
Spider Row: 1 set with RP
Front pulldowns: 2 sets last with drop (upright and strict)

Delts:

Front Presses: 2 sets last with RP then drop
Laterals: 2 sets last with drop then RP
Bent laterals: 2 sets straight.

Shrugs: 2 sets last with double RP

Gonna hurt tomorrow. Really a good workout.

[Hazard]

I got delts n traps tonite..... Really excited to go haha

[austinite]

Last night I bench pressed for the first time in about 3 years. Do I get a cookie?

[Igifuno]

Last night I bench pressed for the first time in about 3 years. Do I get a cookie?

I avoid flat bench for the most part as well. Was it due to a shoulder injury?