**Marcus's HIT Dungeon**

[satisfaction1822]

Today is deadlift day! After pulling 500 I changed my to 405x8-10. Today I'm going heavy and doing singles off a deficit.

[Fcastle357]

Hi Guys. I have been implementing some of these training techniques for about five weeks now. I have a training partner that helps me get to failure on the negatives as well as the positives. Started out going well but than it just started kicking my ass. My lifts started to go down, my reps started to go down as well as my sets. I took a good four days off and did nothing, cardio included. Got back in the gym this morning and all my lifts were up a tiny bit and my aggression was much better. Bottom line, for me the more intense I lift and the harder I go, I need to rest harder. I felt great today in the gym today and put my partner to shame

[marcus300]

Hi Guys. I have been implementing some of these training techniques for about five weeks now. I have a training partner that helps me get to failure on the negatives as well as the positives. Started out going well but than it just started kicking my ass. My lifts started to go down, my reps started to go down as well as my sets. I took a good four days off and did nothing, cardio included. Got back in the gym this morning and all my lifts were up a tiny bit and my aggression was much better. Bottom line, for me the more intense I lift and the harder I go, I need to rest harder. I felt great today in the gym today and put my partner to shame

Resting and repairing is a huge part of HIT . Can you list a typical workout and what's your training split. How often your training?

[Igifuno]

FCastle that's interesting thank you for sharing. I too have found myself completely bushed on occasion and I'm definitely taking more days off now since I started this routine.

I'm still trying to master the art but so far, I agree, more rest needed.

[Fcastle357]

Resting and repairing is a huge part of HIT . Can you list a typical workout and what's your training split. How often your training?

I split 3 days a week. Mon chest and arms Wed legs Fri back and shoulders

I use the same set structure for all that I do.
1 warm up about 7 reps
1 working close to failure about 8-10
1 to failure about 4

Typical chest and arm day
flat bench
arm curl with strait bar
incline bench
tri pull down
dips
hammer curls
machine flys
skull crushers (fvcking hate them but partner likes)
machine curls with a rope
decline bench.
lol writing this stuff out looks like its too much. It used to be no prob until I started this kind of training. Thoughts?

[marcus300]

I split 3 days a week. Mon chest and arms Wed legs Fri back and shoulders

I use the same set structure for all that I do.
1 warm up about 7 reps
1 working close to failure about 8-10
1 to failure about 4

Typical chest and arm day
flat bench
arm curl with strait bar
incline bench
tri pull down
dips
hammer curls
machine flys
skull crushers (fvcking hate them but partner likes)
machine curls with a rope
decline bench.
lol writing this stuff out looks like its too much. It used to be no prob until I started this kind of training. Thoughts?

This needs some work but I'm unable to write you a reply until Thursday. I'll reply keep watching

[kelkel]

I split 3 days a week. Mon chest and arms Wed legs Fri back and shoulders I follow the exact split.

I use the same set structure for all that I do.
1 warm up about 7 reps
1 working close to failure about 8-10
1 to failure about 4 this is your first working set. Then RP or drop, or both

Typical chest and arm day
flat bench
arm curl with strait bar
incline bench
tri pull down
dips
hammer curls
machine flys
skull crushers (fvcking hate them but partner likes)
machine curls with a rope
decline bench.
lol writing this stuff out looks like its too much. It used to be no prob until I started this kind of training. Thoughts?

Don't intersperse chest, bi's and tri's together. What I mean is do your chest, then I'd suggest bi's as it gives your tri's a brief rest, then triceps. Focus on one muscle at a time. You just can't effectively train 3 at the same time as listed above. Scan through some of the back pages for some of our workouts to get a better idea. find some of mine if you like as we do the same split.

[Fcastle357]

Don't intersperse chest, bi's and tri's together. What I mean is do your chest, then I'd suggest bi's as it gives your tri's a brief rest, then triceps. Focus on one muscle at a time. You just can't effectively train 3 at the same time as listed above. Scan through some of the back pages for some of our workouts to get a better idea. find some of mine if you like as we do the same split.

Thanks. I will start peeling through the pages. Lol got any Idea where about you posted?

[kelkel]

I've posted workouts all over here Fc. Won't take long to find.

[Fcastle357]

I've posted workouts all over here Fc. Won't take long to find.

I will look for the posts with the huge calf.

[DCI]

If you click on the number of posts in the thread and it will get all the posters in the threads posts

[milky01623]

Hi guys sorry for not reporting back earlier but here is my complete weekend workout
All exercises were done as follows with a strict 45 sec rest between sets and to this format
Warm up
Feel
Feel (heavier)
Working incorporating rest pause or drop sets until failure is reached
I will post just working set final lifts so I can have a comparison for strength gains

Friday. Legs
Leg curls 170lbs (stack)
Free squat 100 kg (50 e/s)
Inverted leg press 240kg
Ham string curls 170lbs (stack)
Single leg standing ham string 25 unsure lbs or kg
Unable to do calves as I was puking lol

Sat chest,shoulder & tri
Incline db press 30kg
Incline flys 18kg
Flat bench in squat rack with the bar set just above chest height then press up and slowly lower 120kg (60 e/a)
Seated incline press 120kg

Super setted
Seated lat raises
Shoulder press
Bent over flys

Rope pull down
Over head machine
Seated tricep push down 80kg

Sunday back & bicep
D ring wide pull down 160
T bar row 200
Narrow grip row 200
Bent over db row 30kg bells

Super setted
Rope pull ups
Ez bar curls
Standing concentrated curls

I'm going to follow this protocol for 1 month to see what happens

[marcus300]

I split 3 days a week. Mon chest and arms Wed legs Fri back and shoulders

I use the same set structure for all that I do.
1 warm up about 7 reps
1 working close to failure about 8-10
1 to failure about 4

Typical chest and arm day
flat bench
arm curl with strait bar
incline bench
tri pull down
dips
hammer curls
machine flys
skull crushers (fvcking hate them but partner likes)
machine curls with a rope
decline bench.
lol writing this stuff out looks like its too much. It used to be no prob until I started this kind of training. Thoughts?

If you have just started training this style I would really question that you can train back and shoulders in the same workout properly. Its hard enough to fully train to true failure and even harder to put your body under this amount of stress straight away. I also agree with Kel you want to be hitting a major with a minor and make sure the bodyparts get rested inbetween sessions enough so they are not hit to often. Your body is telling you something and you need to listen. I would hit one body part every 5-7 days and try and rest enough between session or do one body part per session.

Check out some training sessions within this thread.

[Fcastle357]

Thanks Marcus. I think I was stuck in an old comfortable routine that I was able to manipulate when my body needed a little break. Not pushing to failure and resting too long between sets made it easy for me not to push myself to the limit. I know I could have gone harder but lived under the illusion that I was doing enough. Don't get me wrong I have gotten results but not the results I see when I look at kel or cape. I know its not going to happen overnight but I think starting this kind of training and reading things on this site is a bit of a wake up call. Even in the past few months since I've joined the forum lifting has taken on a different aspect in my life. I like it.

[kelkel]

Chest and arms today, just got done:
No warm-ups listed.

Chest:

Inclines: One set with triple drop.
Flats: One set with drop, RP and drop
Flyes: Two sets, last with drop

Bi's:

Cable curls: One set with double drop
Preachers: One set with triple drop. First set to heavy actually.
Incline's: Two straight sets, very strict.

Tri's:

Pushdowns: One set with RP then drop
Skull crushers: Two sets, last with drop
Reverse pushdowns (dips basically): Two sets

About 45 minutes or so.

[austinite]

Chest and arms today, just got done:
No warm-ups listed.

Chest:

Inclines: One set with triple drop.
Flats: One set with drop, RP and drop
Flyes: Two sets, last with drop

Bi's:

Cable curls: One set with double drop
Preachers: One set with triple drop. First set to heavy actually.
Incline's: Two straight sets, very strict.

Tri's:

Pushdowns: One set with RP then drop
Skull crushers: Two sets, last with drop
Reverse pushdowns (dips basically): Two sets

About 45 minutes or so.

Dips would be too much movement, could be classified as cardio.

[kelkel]

It's not the dips I worry about, it's all the pacing between sets. I rarely sit. Just pace. You do strange shiat when you train alone ALL the f'n time.

Dips would be too much movement, could be classified as cardio.

[Hazard]

It's not the dips I worry about, it's all the pacing between sets. I rarely sit. Just pace. You do strange shiat when you train alone ALL the f'n time.

That's what I do lol

[Hazard]

I did back and tris..... Seemed to develop tendonitis in my left elbow. Skull crushers damn near killed me.

[DCI]

Tonight was chest: from taking on board the less is more approach

We did flat db pressing felt great was into it tonight due things outside my control pissing me off. Really went deep into the pain barrier

Incline db pressing same again hammered out the weight and kept form really strict

Flies then incline really liked as a finisher really deep and slow felt great with the weight ripping the fibers.

And finished with dips which were really not a lot pf reps and really pushed deep on previous exercises.

Then 15 mins cardio

[austinite]

It's not the dips I worry about, it's all the pacing between sets. I rarely sit. Just pace. You do strange shiat when you train alone ALL the f'n time.

Ok. Well, that and the fact that you train in a basement really has me scared.

[Sfla80]

On my way to do some legs. Been two weeks...gonna kill em

[Capebuffalo]

Hi guys sorry for not reporting back earlier but here is my complete weekend workout
All exercises were done as follows with a strict 45 sec rest between sets and to this format
Warm up
Feel
Feel (heavier)
Working incorporating rest pause or drop sets until failure is reached
I will post just working set final lifts so I can have a comparison for strength gains

Friday. Legs
Leg curls 170lbs (stack)
Free squat 100 kg (50 e/s)
Inverted leg press 240kg
Ham string curls 170lbs (stack)
Single leg standing ham string 25 unsure lbs or kg
Unable to do calves as I was puking lol

Sat chest,shoulder & tri
Incline db press 30kg
Incline flys 18kg
Flat bench in squat rack with the bar set just above chest height then press up and slowly lower 120kg (60 e/a)
Seated incline press 120kg

Super setted
Seated lat raises
Shoulder press
Bent over flys

Rope pull down
Over head machine
Seated tricep push down 80kg

Sunday back & bicep
D ring wide pull down 160
T bar row 200
Narrow grip row 200
Bent over db row 30kg bells

Super setted
Rope pull ups
Ez bar curls
Standing concentrated curls

I'm going to follow this protocol for 1 month to see what happens

Hi guys sorry for not reporting back earlier but here is my complete weekend workout
All exercises were done as follows with a strict 45 sec rest between sets and to this format
Warm up
Feel
Feel (heavier)
Working incorporating rest pause or drop sets until failure is reached
I will post just working set final lifts so I can have a comparison for strength gains

Friday. Legs
Leg curls 170lbs (stack)
Free squat 100 kg (50 e/s)
Inverted leg press 240kg
Ham string curls 170lbs (stack)
Single leg standing ham string 25 unsure lbs or kg
Unable to do calves as I was puking lol

Sat chest,shoulder & tri
Incline db press 30kg
Incline flys 18kg
Flat bench in squat rack with the bar set just above chest height then press up and slowly lower 120kg (60 e/a)
Seated incline press 120kg

Super setted
Seated lat raises
Shoulder press
Bent over flys

Rope pull down
Over head machine
Seated tricep push down 80kg

Sunday back & bicep
D ring wide pull down 160
T bar row 200
Narrow grip row 200
Bent over db row 30kg bells

Super setted
Rope pull ups
Ez bar curls
Standing concentrated curls

I'm going to follow this protocol for 1 month to see what happens

I know because of your schedule you only have the weekends to train.
I would change it a little though.
Back and shoulder and tri
Chest and bicep
Then I would alternate shoulder. Back this week chest next.
That's just my opinion but I feel you would get more out of it.

You're working hard buddy keep it up.

[Capebuffalo]

Implemented the new counting method discussed lat week. Yes that makes a slight difference in intensity. Glad it's cleared up.

[Sfla80]

So killed legs just now

Smith squats (getting my strength back in legs)
3 warms
1 feel
1 working then dropped total 10 reps

V-squat Facing inward
1 feel
1 working then dropped 8 reps

Extensions
1 feel
1 working and drop 10 reps

No drops for hams

lying curls
1 feel
1 working 8 reps

Sitting curls
same as above.

Was spent couldn't do calves today. thinking of going back to a 5 day splt, and do calves with chest and make an arm day. so, legs, chest n calves, back, shoulders, arms.

[kelkel]

Implemented the new counting method discussed lat week. Yes that makes a slight difference in intensity. Glad it's cleared up.

Yep, counting at the same time your lifting can be brutal!

[kelkel]

Ok. Well, that and the fact that you train in a basement really has me scared.

It's my dungeon or nothing anymore. Just don't think I could handle a regular gym. Short temper thing...

[Capebuffalo]

Yep, counting at the same time your lifting can be brutal!

Glad you got jokes. Thanks Kel.
That's why I only count to 3.

[kelkel]

Glad you got jokes. Thanks Kel.
That's why I only count to 3.

Just consider me cheap entertainment. All the women I know do.

[Capebuffalo]

Just consider me cheap. All the women I know do.

Fixed

[satisfaction1822]

Killed back today.
Got a PR 455x2 dead lift off a 2 inch deficit! 90min workout though :/ tried rushing but the lady kept whining

[kelkel]

Fixed

That works quite well.

[kelkel]

I did back and tris..... Seemed to develop tendonitis in my left elbow. Skull crushers damn near killed me.

Take a break from them. DMSO helps, NSAID's. Neoprene pull on wraps help as well, imho.

[Hazard]

Take a break from them. DMSO helps, NSAID's. Neoprene pull on wraps help as well, imho.

Advil for sure..... For now

[Cuz]

Today is deadlift day! After pulling 500 I changed my to 405x8-10. Today I'm going heavy and doing singles off a deficit.

Be careful and make sure your form is spot on with that real heavy weight man.

[marcus300]

Thanks Marcus. I think I was stuck in an old comfortable routine that I was able to manipulate when my body needed a little break. Not pushing to failure and resting too long between sets made it easy for me not to push myself to the limit. I know I could have gone harder but lived under the illusion that I was doing enough. Don't get me wrong I have gotten results but not the results I see when I look at kel or cape. I know its not going to happen overnight but I think starting this kind of training and reading things on this site is a bit of a wake up call. Even in the past few months since I've joined the forum lifting has taken on a different aspect in my life. I like it.

If your getting results that's great, your obviously stimulating growth but this style of training is worth mastering because it will produce the biggest gains IMHO and many when mastered do results. It is very hard to take your body to failure, it is hard to rest 1min in between sets and its hard to get mentally prepared for a working set but over time when you learn how to put your body under this amount of stress and teach your mind to go to places its never been before its a great feeling with amazing results.

Ive done an over view a few pages back which will make interesting reading for you and also there are loads of routines what everybody has posted which will give you an idea how to plan and attack. I personally would start reading from page one because there's loads of great information throughout the whole thread and some great contributors.

Keep posting your questions and training sessions,

[marcus300]

So killed legs just now

Smith squats (getting my strength back in legs)
3 warms
1 feel
1 working then dropped total 10 reps

V-squat Facing inward
1 feel
1 working then dropped 8 reps

Extensions
1 feel
1 working and drop 10 reps

No drops for hams

lying curls
1 feel
1 working 8 reps

Sitting curls
same as above.

Was spent couldn't do calves today. thinking of going back to a 5 day splt, and do calves with chest and make an arm day. so, legs, chest n calves, back, shoulders, arms.

Nice

[marcus300]

Hi guys sorry for not reporting back earlier but here is my complete weekend workout
All exercises were done as follows with a strict 45 sec rest between sets and to this format
Warm up
Feel
Feel (heavier)
Working incorporating rest pause or drop sets until failure is reached
I will post just working set final lifts so I can have a comparison for strength gains

Friday. Legs
Leg curls 170lbs (stack)
Free squat 100 kg (50 e/s)
Inverted leg press 240kg
Ham string curls 170lbs (stack)
Single leg standing ham string 25 unsure lbs or kg
Unable to do calves as I was puking lol

Sat chest,shoulder & tri
Incline db press 30kg
Incline flys 18kg
Flat bench in squat rack with the bar set just above chest height then press up and slowly lower 120kg (60 e/a)
Seated incline press 120kg

Super setted
Seated lat raises
Shoulder press
Bent over flys

Rope pull down
Over head machine
Seated tricep push down 80kg

Sunday back & bicep
D ring wide pull down 160
T bar row 200
Narrow grip row 200
Bent over db row 30kg bells

Super setted
Rope pull ups
Ez bar curls
Standing concentrated curls

I'm going to follow this protocol for 1 month to see what happens

Tell us how your training,
how many sets etc,
failure?
standard sets,
working sets?

[marcus300]

. Skull crushers damn near killed me.

Same here Haz, fuked my elbows up so I swapped to db's and it doesn't touch them anymore and stimulate them just right. I also do them on a incline alternative weeks

[marcus300]

Tonight was chest: from taking on board the less is more approach

We did flat db pressing felt great was into it tonight due things outside my control pissing me off. Really went deep into the pain barrier

Incline db pressing same again hammered out the weight and kept form really strict

Flies then incline really liked as a finisher really deep and slow felt great with the weight ripping the fibers.

And finished with dips which were really not a lot pf reps and really pushed deep on previous exercises.

Then 15 mins cardio

sounds great, short heavy and intense