**Marcus's HIT Dungeon**

[Java Man]

Basically with Marcus reposting those last 2 he is saying look you dumb som bitches listen to me I know what I'm talking about. Why are you not listening to me. Arrrrr

You forgot 'matey'. Arrrrr matey! Shiver me eyeballs, arrrrr.

[Hazard]

1am and ate 1c rice and 8oz chicken.


Last night I was driving home from a friends house and had to stop to pay a toll near the football stadium. The guy at the booth was staring at me uncomfortably and then he asked "hey are you an athlete?" I was like wtf...... Lol. Said no and he goes "oh so you just like to workout?

My gf says I get more attention from guys than she does lol

[DCI]

That was dsm chatting ya up haz

[Java Man]

1am and ate 1c rice and 8oz chicken.


Last night I was driving home from a friends house and had to stop to pay a toll near the football stadium. The guy at the booth was staring at me uncomfortably and then he asked "hey are you an athlete?" I was like wtf...... Lol. Said no and he goes "oh so you just like to workout?

My gf says I get more attention from guys than she does lol

So of course next you told him "wtf, never been to gym in my life.. I eat cake and potato chips while sucking down a case watching games ont tv." angrily.

[Capebuffalo]

Straight from Blood and Guts here is my plan for tomorrow.

Chest and Bicep

Decline 2 warm up 1 working

Incline db 1 warm up 1 working

Flat bench flyes 1 warm up 1 working

5 min rest

Dumbbell concentration curl 1 warm up 1 working

Straight bar curl 1 working



Seems a little light on bi but we will see.

[Doom44]

repost 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

Good post Marcus. !!!!

[clarky.]

Pre-workout meal


1 1/2c cooked rice
8oz ground chicken

Delts n traps today

do you put anything in it hazard for some flavor

[Giggle]

Hi Marcus and thanks so very much for all of your insight. I've been reading and reading, and I learn more every time. I echo the others that this thread is life changing!

You mention "feel sets" from time to time, but I can't find specific instructions for that. I'm betting it's in the thread...and I'm really sorry but I can't find it. Can you tell me what this means? Is it different than regular warm up sets?

[Sfla80]

Hi Marcus and thanks so very much for all of your insight. I've been reading and reading, and I learn more every time. I echo the others that this thread is life changing!

You mention "feel sets" from time to time, but I can't find specific instructions for that. I'm betting it's in the thread...and I'm really sorry but I can't find it. Can you tell me what this means? Is it different than regular warm up sets?

Giggle for ME it means taking about 80% of the working set weight. You are getting a feel for the muscle and how much your working set will be.

Again thats how I see it. Could be wrong lol...just wanted to give u a quick responce too.

[Giggle]

Thank you Sfla.
It's odd, but sometimes on the drop sets I can actually feel the contraction better as the weight is a little lower, Didn't know if that had anything to do with it.

[Hazard]

do you put anything in it hazard for some flavor

Minced garlic, siracha sauce, garlic powder, onion powder, basil. Once the chicken starts to stick I pour in a little white cooking wine

[Giggle]

Minced garlic, siracha sauce, garlic powder, onion powder, basil. Once the chicken starts to stick I pour in a little white cooking wine

Siracha - proceed with caution!

[Hazard]

Siracha - proceed with caution!

Sissy

It's got great flavor. Just don't over-use it

[Giggle]

Haha I've seen grown men with tears in their eyes.
Now, back on topic, maybe it's a fat burner?

[DCI]

Slightly off topic here, but went to two local bb shows here first time attending them never really had anyone to go with but went with my training partner. What i did notice was it was different to any other competition events I hage been at. Other than really the people who knownthe conpetitors there wasn't very many different people there.

Also, I couldn't work out the judging for the life of me for both shows. But the show today had a weird vibe off it, I was thinking of competing maybe in a year but I don't think I'd ever would now, kinda felt like there was a bit of politicing there etc I dunno I could be wrong or else I'm just weird lol

[kelkel]

Don't give up on the idea. Some shows are just run poorly. Find a better NPC even near you and attend.

[DCI]

Ahh were I am kk it's a very small scene I think there is only one big show of the year which is what we saw today and another smaller local province kinda thing.

I dunno, if I could get it right to step on stage but you never know till you try I suppose

[Capebuffalo]

Yeah here there is one that is run by a trainer. Hmm most of his people win and place. Strange. Another is run by a long time promotor and is a great show.

As long as you put everything you have into prepping for it you will know. You don't want to be standing up there thinking I wish I had done this or not done that. It's too late then. But if you put your heart and soul into it, when you stand up there you feel incredible. I recommend doing it ...at least twice.

[Capebuffalo]

Ok I posted tomorrow's work out. Nobody has said anything so I'm a go. But watching the Blood and Guts and listening to Dorian I realized that I haven't been focusing on the negative. I'm going to slow it down and go for 3-5 seconds on each negative and hold and squeeze at extension a little more. I'm stepping up my game tomorrow. I will let you know how it goes. Off to bed since I got about 3 hrs sleep with the 2 yr old last night. Then church lunch petting zoo hay ride and pumpkin buying grocery store Halloween decorations dinner bath for 2 yr old story time down for bed. Daddy Buffalo is tired. Good night.

[DCI]

Yeh there is def some kind of agendas there to be honest. I'd do it for myself no one else at all. The best thing for me doing it will draw a line in the sand will make push myself to get to being lean and muscular something I have never had as from a kid I've always been blocky.

I dunno about would it be something I'd do more than once it wasn't really my thing if that makes any sense it's very hard to communicate the vibe I got off it in general but then it was the first time ever going but I wouldn't be an arrogant or really vain person like some of the people there you could just get that under current. To be brutally honest I'm more confused now than ever lol, I thought today would cement it for me to throw the gauntlet down for myself

[kelkel]

Ok I posted tomorrow's work out. Nobody has said anything so I'm a go. But watching the Blood and Guts and listening to Dorian I realized that I haven't been focusing on the negative. I'm going to slow it down and go for 3-5 seconds on each negative and hold and squeeze at extension a little more. I'm stepping up my game tomorrow. I will let you know how it goes. Off to bed since I got about 3 hrs sleep with the 2 yr old last night. Then church lunch petting zoo hay ride and pumpkin buying grocery store Halloween decorations dinner bath for 2 yr old story time down for bed. Daddy Buffalo is tired. Good night.

No drops or RP's right? You're still in recovery mode?

[Java Man]

Arms are looking monstrous cape. Have you been training bi and tri on the same day or splitting them up?

[RipOwens]

Back today and I tried to hit it hard. Finished with deads (not all the way to the floor) and I just love 'em.

Curious, how many of you guys do pull-ups? I've done them sporadically in the past but I'm never sure if I should focus on trying to do more, or somehow hang weight from my body.

[Hazard]

Back today and I tried to hit it hard. Finished with deads (not all the way to the floor) and I just love 'em.

Curious, how many of you guys do pull-ups? I've done them sporadically in the past but I'm never sure if I should focus on trying to do more, or somehow hang weight from my body.

Rack deads killed my sciatic nerve so bad. Felt great doing them but the next day I had to roll out of bed.

I do pull ups here and there..... It's a great movement.

[Hazard]

Ok so I decided to have a bowl of ice cream. Ill admit..... I fvckin love it. I've been keeping track of my ice cream nights and they all have one thing in common...... GAS. My favorite treat now gives me gas...... I'm pissed.

Ever wake yourself up with a fart? Lol I did that last time I ate ice cream. The GF was watching tv and I was knocked out...... Felt something come out and woke up to laughter hahaha

[Java Man]

Back today and I tried to hit it hard. Finished with deads (not all the way to the floor) and I just love 'em.

Curious, how many of you guys do pull-ups? I've done them sporadically in the past but I'm never sure if I should focus on trying to do more, or somehow hang weight from my body.

Pullups are great for lat width and thickness. You can hang weights if you need to. It depends on if youre going for higher reps or using it for a mass builder. If you can do more than 6-8 and youre doing mass reps, add weight. I do them but not as often ad I should :/

[marcus300]

Hi Marcus and thanks so very much for all of your insight. I've been reading and reading, and I learn more every time. I echo the others that this thread is life changing!

You mention "feel sets" from time to time, but I can't find specific instructions for that. I'm betting it's in the thread...and I'm really sorry but I can't find it. Can you tell me what this means? Is it different than regular warm up sets?

I will do my warm up sets when I first start training, this may be 2,3,4 warm up sets depending on how I feel and how much I need to warm up. When I move onto my other movements I don't just go straight into my working sets which normally is only one or 2 at the most. So I will do a couple of "feel sets", a feel set is a set for me to judge what weight I am going to attack my working set with if I do 2 feel sets they will increase in weight and by the 2nd feel set I know what weight I am going to attack my working set with. Its so I can judge the weight what I can do on my working set but it also depends on what kind of beyond failure protocol I am doing if I am doing forced and negs I will need a weight were I am hitting failure around 4 reps so then I get another 2 forced and 2 negs.

[marcus300]

Ok I posted tomorrow's work out. Nobody has said anything so I'm a go. But watching the Blood and Guts and listening to Dorian I realized that I haven't been focusing on the negative. I'm going to slow it down and go for 3-5 seconds on each negative and hold and squeeze at extension a little more. I'm stepping up my game tomorrow. I will let you know how it goes.

The eccentric part of training is very important its causes more tears and ruptures within the muscle fibers than any other part of the lift, it also targets the fast twitch type 2b fibers we are trying to stimulate. Eccentric or the negative causes more damage to the muscle that will set in motion a cascade of events that promote growth. Always remember there are two parts of a rep the pushing of the weight and the lowering (negative) of the weight. To maximize the full potential of a working set go to true positive failure while concentrating on the concentric and eccentric parts of the lift then once you have come to true positive failure get your partner to help you with some forced reps and negatives, this will ensure all the fibers are worked and especially the ones we are after stimulating the most. Usually the eccentric part on the lift causing the most muscle soreness during the following days after training.

Resist and fight the negative part of the lift in a controlled manner and take yourself to true positive failure, then get those forced reps out so its impossible to do another rep then go straight into negs but you will need a partner for this extreme way of training. Its one of my favourites ways to train.

[Capebuffalo]

The eccentric part of training is very important its causes more tears and ruptures within the muscle fibers than any other part of the lift, it also targets the fast twitch type 2b fibers we are trying to stimulate. Eccentric or the negative causes more damage to the muscle that will set in motion a cascade of events that promote growth. Always remember there are two parts of a rep the pushing of the weight and the lowering (negative) of the weight. To maximize the full potential of a working set go to true positive failure while concentrating on the concentric and eccentric parts of the lift then once you have come to true positive failure get your partner to help you with some forced reps and negatives, this will ensure all the fibers are worked and especially the ones we are after stimulating the most. Usually the eccentric part on the lift causing the most muscle soreness during the following days after training.

Resist and fight the negative part of the lift in a controlled manner and take yourself to true positive failure, then get those forced reps out so its impossible to do another rep then go straight into negs but you will need a partner for this extreme way of training. Its one of my favourites ways to train.

That's the plan Big Guy. As for a partner .... I'll have to make due with drops and rest pause. T- minus 2 hrs till the gym.

[Capebuffalo]

No drops or RP's right? You're still in recovery mode?

No sir. It's been 2 weeks of recovery. 6 days off out of 14. Marcus cleared me for full workout.

[marcus300]

That's the plan Big Guy. As for a partner .... I'll have to make due with drops and rest pause. T- minus 2 hrs till the gym.

Its a shame you cant get someone to help you with forced and negs because they really hit a certain part of the muscle like no other, deep pain within the muscle fibers but if not just keep with RP or DS and when your doing your working set there is always 2 parts of a rep

[Capebuffalo]

Its a shame you cant get someone to help you with forced and negs because they really hit a certain part of the muscle like no other, deep pain within the muscle fibers but if not just keep with RP or DS and when your doing your working set there is always 2 parts of a rep

I know. But owning my own business limits me from setting a certain time or length to be able to train. The gym manager is a good friend and we have tried unsuccessfully to train together. Hey I'm getting 80-90 % effectiveness without a partner. Better than most I guess? I just have to continue to adapt and overcome right? Right!!! You keep kicking me in the ass and Kel kicking me in the head and me having no regrets at the end of a workout is all I can ask for.

[marcus300]

I know. But owning my own business limits me from setting a certain time or length to be able to train. The gym manager is a good friend and we have tried unsuccessfully to train together. Hey I'm getting 80-90 % effectiveness without a partner. Better than most I guess? I just have to continue to adapt and overcome right? Right!!! You keep kicking me in the ass and Kel kicking me in the head and me having no regrets at the end of a workout is all I can ask for.

lol don't worry if you can use the forced/negs approach justh it the rest pause or drop setting. Its all about overload to failure to growth but make sure you rest enough otherwise you will go backwards. You have come on a lot so don't think more is better make sure you rest up when your body tells you to. Keep strong and motivated and shave the beard off

[Giggle]

Thank you Marcus.
That makes sense, and I guess I do that without knowing it. Except with me using so much less weight, the warmups are only 1 or 2 sets, then get closer to a working weight.
So in the feel sets do you do the same reps as your working sets, but a little less weight? Or just a few reps to determine your working weight?
Again, thank you for sharing your experience with me.
Giggle

I will do my warm up sets when I first start training, this may be 2,3,4 warm up sets depending on how I feel and how much I need to warm up. When I move onto my other movements I don't just go straight into my working sets which normally is only one or 2 at the most. So I will do a couple of "feel sets", a feel set is a set for me to judge what weight I am going to attack my working set with if I do 2 feel sets they will increase in weight and by the 2nd feel set I know what weight I am going to attack my working set with. Its so I can judge the weight what I can do on my working set but it also depends on what kind of beyond failure protocol I am doing if I am doing forced and negs I will need a weight were I am hitting failure around 4 reps so then I get another 2 forced and 2 negs.

[marcus300]

Slightly off topic here, but went to two local bb shows here first time attending them never really had anyone to go with but went with my training partner. What i did notice was it was different to any other competition events I hage been at. Other than really the people who knownthe conpetitors there wasn't very many different people there.

Also, I couldn't work out the judging for the life of me for both shows. But the show today had a weird vibe off it, I was thinking of competing maybe in a year but I don't think I'd ever would now, kinda felt like there was a bit of politicing there etc I dunno I could be wrong or else I'm just weird lol

Ive organised and ran a couple of shows infact they are very profitable but your right a lot is political, even though my shows were none bias ive been to loads what were clearly bias and the audience made it well known. The bigger shows are extremely profitable with the supps sponsors and who they have contracts with, its just one of those things. All you can do is bring to the game a new fresh look what out shines everybody else, which is going to be very hard indeed with this climate we are in.

[Capebuffalo]

lol don't worry if you can use the forced/negs approach justh it the rest pause or drop setting. Its all about overload to failure to growth but make sure you rest enough otherwise you will go backwards. You have come on a lot so don't think more is better make sure you rest up when your body tells you to. Keep strong and motivated and shave the beard off

I'm dedicating my next 6 months of beard growth to you Marcus.
Pm me your address and ill clip a little and send to you.
Enough talk I'm going in coach.

[marcus300]

Thank you Marcus.
That makes sense, and I guess I do that without knowing it. Except with me using so much less weight, the warmups are only 1 or 2 sets, then get closer to a working weight.
So in the feel sets do you do the same reps as your working sets, but a little less weight? Or just a few reps to determine your working weight?
Again, thank you for sharing your experience with me.
Giggle

The feel sets are just a feeler to what you think you can manage on the working set, I wont task myself to much on the feeler sets and keep my reps to around 6-8 and I do increase the weight depending how I am feeling so I can judge exactly what I can do on my 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 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 to something its not use to so it grows, I am always pushing heavier weights or trying to increase the intensity.

If I am doing only 3-4 reps on my working set on my own before I hit any of the beyond failure methods I will keep with that weight until I reach around 6 reps then I will increase the poundage and push again to force growth. The body as no alternative but to grow if you keep constantly putting it under serious overload, always remember rest is good thing when your using these advance methods.

[DCI]

Ive organised and ran a couple of shows infact they are very profitable but your right a lot is political, even though my shows were none bias ive been to loads what were clearly bias and the audience made it well known. The bigger shows are extremely profitable with the supps sponsors and who they have contracts with, its just one of those things. All you can do is bring to the game a new fresh look what out shines everybody else, which is going to be very hard indeed with this climate we are in.

I can imagine there can be money made at the shows etc. but I doubt you would over here its so small catchment of people. Don't get me wrong it was great to experience and enjoyable enough.

Def, you could bring something diff to the table but it all depends on the judging and what they are looking for

[Giggle]

Awesome. Thanks and I'll remember this Marcus.

[marcus300]

shoulder


Pre exhaust due to my RC injury


Standing single side laterals

3 warm up sets

1 working to failure, then continued to do half reps then onto quarter reps - these really burnt my side delt, the partials were done until I couldn't move the weight from my side.



Single DB front raises

2 feel sets

1 working set to failure, then onto half reps and then quarters, again till I couldn't move the weight - crazy burn


bent over db rear delts

1 feel set

2 working sets to failure, halfs then quarters


seated machine shoulder press

2 feel sets

1 working to failure plus 2 drop sets


BB shrugs

2 feel sets

1 working set plus triple drop set


Thought I would so some partials which really did kick my arse into a great zone, my shoulder set like concert and the only relief I had was to hold them high up against the wall which help with the pump. Been glycogen loading for 2 full days because my body needed it and this morning I decided to rip my delts to bi. No pain in my cuff and I also increased my weights on all lifts. Had no partner and wanted to go with halfs and quarter which works for me on delts. I'm not using any of the beyond failure methods such as forced/negatives/ RP or drops until I finish the prime I am doing, juts building the right environment and getting ready for some serious muscle growth.



abs

crunches

4 sets


hanging leg raises

4 sets