**Marcus's HIT Dungeon**

[clarky.]

Appreciate it guys! Btw Kelkel, if I did not know better I would have thought this was your dog :-)

Now! That is funny as fuck.

[clarky.]

Hi fellas/ladies, did fast arm session the night, mind was not on/in the gym.

Standing db curls 2 working 1 drop

Incline db curl 2 working 1 drop

Cable preacher 3 sets a side with a few forced

Over head tri ex 2 sets cg. Sbar stack

Db french press 2 working

No cardio, Done.

I know shit but i had my reasons not to even be there.

[GirlyGymRat]

Worked out once while on vacation and took several 3 mile walks along beach.

I’ll be doing a lot of biking - land and water - this weekend. Be back in gym next week.

Had another massage - this one was deep and rough - exactly perfect!!!

[kelkel]

Overall a good trip G?

[kelkel]

Now! That is funny as fuck.

More like me than the dog....

[marcus300]

Good day to everyone

Couldn't train today had so much on I just didn't have time.

Hope everyone is training hard

[tarmyg]

On my way back to India. Hopefully only a few more years here. Training starts Monday.

[GirlyGymRat]

Overall a good trip G?

Oh yes. My sibling purchased beach house. Beautiful!!!

[cousinmuscles]

what a comeback! just needed some days rest and 9 hours of sleep for a couple days straight and I feel great.

got some good info from this guy in the gym, from a pullover type test it revealed my rhomboids give out first before my serratus (anterior) does, I'll have to read anatomy/biophysics to really get this but he said it's not muscle weakness but overuse/overtraining... true as my work is physically demanding and I use those muscles too much every day.

todays training,
new upper body warmup routine - more than twice as long as before, standing rotations upwards, lying rotations both sides, pullovers, and a special medicine ball pullover with a plate where I rotate elbows in maximally before the concentric

seated db press 50kg x 6,6,8
pullups +15kg x 12, H grip +15 x 12, wide grip +15kg x 8, underhand close grip +15x8
lying rear delt db raise 8kg x 20,20,20
standing calf raise 105 x 40 short RP 10 short RP 11
seated calf raise 30 x 36 short RP 10 short RP 10

[almostgone]

Oh yes. My sibling purchased beach house. Beautiful!!!

You have a sister?

[almostgone]

More stretching and d'bell deads for me. Also, Dr. Kel shared some of his strategies for rehabbing/improving hamstring issues and I'm incorporating those as well. Most of the blood pooling/bruising is gone, so that makes me feel even better.
I did jump into some light squats night before last and it went well, so I may make a run at them Sat. night.

[cousinmuscles]

Morning AG. Post up the hamstring rehab stuff

[GirlyGymRat]

You have a sister?

♥️ my sissy!

[clarky.]

Hi fellas/ladies, got some shoulders and traps done the day.

Db sides raises 1 working10 **new weight** drop 9. A side

Slight incline db side raises 2 sets 10 drop 8 a side
Rear pec dev 4 sets about 15

CG smith shrugs 1 w + rp DD

Caardio 10 mine

Ok the pic you so of the 1900's pec dec i face in to it and put my elbows on the pads about shoulder level. Thst is how i fo my rear flys on the 1900's pec dec.

[Obs]

AG, hoping you might be able to point me to marcus's full routine. He said you should know the page number.

[almostgone]

AG, hoping you might be able to point me to marcus's full routine. He said you should know the page number.

I believe page #41 will get you there, Obs.

[almostgone]

Meh, probably a good time for a repost:

This is a routine ive recently sent to a member, it may help others understand
Thanks...........




I have my own variation of HIT whats evolved over the years to really hit the muscle hard and to make it respond. Ive also had great success with many clients who I've advice over the yrs, myself and also personal friends with this style so when you ask me to design you a workout I am going to give you something what has been proven to work. First you need to have the right mind set and mental focus it takes to go to the gym and do this kind of assault on your body, you have to get into your head this is going to be 45mins only so it can be done, it will hurt and it will produce gains if I do it right. Get the adrenalin flowing and when you walk in that gym its to breakdown your muscles and create an environment what will make them grow bigger and stronger. You don't get this mental approach right you wont get the best out of your workouts, its your choice its down to you what you want.



When I talk about going to failure I mean were you can't push or pull another rep out no matter what, if someone had a gym to your head you still couldn't do another rep and your down to doing half cheated reps and quarters. Don't leave anything in the tank for the next set don't even be thinking about the next set, failure means you cant lift or pull that weight on your own even if your life depended on it. So when I say failure don't disregard it as when the lactic acid starts flowing through your muscles and you start to think this is my last rep, oh no failure means failure and you cant do another rep or even half rep and you have come to positive failure.



When I talk about beyond failure this is when I implement either forced and negatives after total positive failure, rest pause at positive failure or drop setting at positive failure. These are methods to take you beyond the failure and into a zone of extreme hell, this will recruit further fibres to execute the movement which in turn will put serious over load on the muscle and the body will have no alternative but to grow bigger and stronger. TALKING ABOUT IT IS EASY DOING IS A DIFFERENT MATTER.



You have told me

Your workout 5 days per week Mon to Fri and have weekends off
You have a 2 hour window in the morning for cardio and training
95% of the time you can get someone to spot and assist you
Shoulders are the worse bodypart, and you have issues with upper chest, chest delt tie-in's, back thickness, traps and tri's
You can squat, leg press, hack squat



I am going explain while I go through the workout so you fully understand whats expected, as the workout expands I wont need to carry on explaining but for the first few workouts I will go into detail so you know what your doing and should be feeling.




Monday

Shoulders - method - failure + forced + negatives



DB seated shoulder press

2 warm up sets - do high reps and increase the weight on the second set to get a feel were your going to be starting with the working set. After your first warm up set stretch each shoulder for 30 seconds and make sure you get as much blood in that area as possible, if you fancy doing some light lateral raises do them aswell or you fancy doing 3 warm up sets just do what ever it takes for you to get fully warmed up for the working set.



working set - to failure + forced +negatives

Pick a weight were your going to be at failure around 4-6 reps, you should be able to judge this right knowing your PB and how you feel on the day, you also got a 4-6 rep range to target at failure so you should be able to judge this within that set rep range. Get your spotter to help you up with one of the bells and start pressing until your at failure - remember what failure means so you will be down to doing half reps and your spotter will help you up on the half rep to complete your reps - now your at positive failure and we are going into forced reps- do around 2-3 forced reps the reason why I say only 2-3 forced reps because if you have truly gone to failure on your own and you have left anything in the tank for the forced reps you should be only able to do around 2 or 3 at the most with the help of your spotter, so do 2-3 forced reps and now your at total positive failure and its impossible to do any more even assisted with your spotter. Your bells are at the top and now we are going to do 2-3 negatives so slowly lower the weight down and try and keep it under control - this is were the serious pain is going to enter your body you think the forced was painful then this is a whole new world, once at the bottom get your spotter to help you to the top again and do another negative slowly lowering the weight down, if you feel you got another in your for 3 negs go for it, doesn't matter if you fail so long as you have gone to total negative failure. That's muscle has now recruited every fibre inside it to complete that set and you have put it in serious overload and your body has no other option but to grow bigger and stronger by building more muscle.



If by any chance you feel you can do another working set then do another one but you will need to adjust the weight being used to a lighter one, some can do 2 working sets, others put that much into the working set its impossible to do the same again, see how you go with that one lol.



Now your only going to have 1 min rest so within the next min go and get ready for the next movement which will be either



DB side laterals

machine side laterals

cable side laterals

With this example I am going to go with seated side laterals

1min rest over

2 feel sets - get a light weight start judging what your going to be doing for your working set, get the feel of the movement right and make sure your warmed up, after the pressing you should be. Get your spotter to sit behind you for your working set


working set - to failure + forced + negatives


Pick a weight were your going to be failing around 4-6 reps - strict form with these at first and try and slightly have your little finger higher than your thumb at shoulder level, this will target the outside lateral head cap. Go to failure until your doing half cheat reps and go down to quarter cheat reps, this movement is ideal for this - so failure means you cant lift them to your side not even for a quarter rep - now get your spotter to help you do another 2-3 forced reps - your delts will be screaming in pain here, serious pump and you just want to throw the bells down but don't, do the forced reps and once at total positive failure go with 2 negatives - get your spotter to help you to the top and slowly lower the bells - lol i'm laughing because at tis stage it wont be slow but I want you to really try and hold that weight from dropping down to your side - do 2-3 negs in this fashion. You should now know what pain means because ngative pain is a whole new ball game, welcome to the pain zone my friend.



After 1 min rest do another working set but adjust the bells to suit- lower the weight and try and hit the 4-6 rep range to failure even down to half cheat and quarter cheat reps, 2 forced reps and 2 neg reps - your delts now should be very pumped and aching like never before, usually the only rest you can give them is to hold them high up but remember 1 min rest and get ready for the next movement


Side note: An alternative to the seated side laterals which you can try these and implemented them every other week

single side laterals superset with single upright row

3 working sets of 8 reps to failure then straight into single upright rows for another 8+ reps see video as an example MuscleTech: "60 Seconds on Muscle" One Arm Upright Row - YouTube



Rear DB laterals, machine rear laterals

Same thing as side laterals

2 feel sets

2 working sets to failure + forced + negs



BB shrugs - best if you can do these off squat safety bars or a power rack so you don't have to bend over and take it off the floor. Your not doing forced or negs with shrugs because it doesn't work right so the best way to go beyond failure with shrugs is dropsets.



One min rest from the rear laterals or close as you can to 1 min rest, if you need more time take it but try and keep rest time short around 1min or min and half, as you progress through this style you will adapt better to shorter rest periods and you will get it spot on to fully stimulate your muscle group so try always to keep rest period down and aim for 1 min rest..



2 feel sets - warm those traps up and get a feel of the weight, think about what your going to be doing for your working set, pull your shoulder right up towards your ears and right down and stretch.

working set - load the bar and strap yourself to it and your going to be trying to hit failure at around 4-6 reps, right down to half cheat reps with these until you cant lift the bar up at all, then get your spotter to take some weight off the bar either side and aim for another 4-6 reps, if you go higher doesn't matter keep going until total failure, then get your spotter to take more weight off the bar and rep straight away and go for all out, rep until your doing half cheat reps down to quarter cheat reps, rest the bar and let it stretch the traps out and rep again until you cant do anymore, this is your last movement, last reps and your going home so rep until your neck feels like its going to drop off, hold and stretch the bar on the last drop set and go to total positive failure.



Shoulders done, if your not totally fuked, extremely pumped and feel like you have grown 2 inches all over you didn't do it hard enough, if you do feel this well done go home and eat or shake.



Tuesday

Back -going to go with drop setting the back routine because we have already done forced and negs but I will explain further about the beyond failure methods at the end. With back its all about the mind muscle connection and not using the arms and concentrating on using the back muscles. Stretch and squeeze while using the arms as hooks and with any pulldown movement make sure your back is arched otherwise you are not contracting the back muscles and will be using the arms, feel the squeeze and think about squeezing the shoulder blades together and cracking a nut in-between them, if your back is rounded it wont contract and you have just move the weight with your arms, too much weight and you will have to round the back so get the weight right, get the movement right and stretch and squeeze each rep and feel the muscle work in the back.



Close grip pull downs palms facing each other

2 warm up sets - high reps in-between sets while resting for the min you need to be stretching those lats out, every time you finish a set stretch those lats out and pull.



working set - use a weight what you will be hitting around 4-6 reps in strict form, I mean your back contracting so your stretching those lats out at the top and squeezing them when you pull the bar to your upper chest area - once at failure drop some weight off the stack and aim for another 4 reps - you can either get someone to drop the weight for you or unstrap yourself from the bar and do it but it must be quick - once at failure drop set again and rep till you drop right down to half reps.

2nd working set - if you feel there is more do the same as above but with lighter weight.





wide grip pulldowns
same as above


BB bent over rowing -failure + drop set

45 degree angle works for me, take stress of my lower back and also builds the biggest part of the back and adds slabs of tissue all over the upper section.

1 feel set - high reps over ten and feel the weight and get the movement right, think about what your going to be able to do on your working set for 4-6 reps.



working set - Load the bar strap yourself to it and row, aiming for 4-6 reps at failure take weight off each side and rep again until failure, then take more weight off and repeat till failure and at all times keep form and back arched to your back muscle do the work and not your biceps. Doubt you will be able to do another after that if done right.





One arm dumbbell rows or seated single arm hammer strength row- either will do

1 feel set - and start thinking about your working set and what your going to be doing

working set - aim for 4-6 reps - dropset the weight and aim for 4-6 reps and dropset again until failure





Dead lifts

straight sets - don't dropset deads, just creep the weight up but make sure you don't put the weight down on the floor after each rep, many do and its wrong, we are not powerlifting we are building so once you got a weight your going to be aiming for 6-8 reps and lower the weight to around half way down the shin bone and back up, keep tension on the lower back, from half way down the shin bone and to the floor is pointless and can damage the back, try these and watch your back explode in size, work the weight up and aim for 6-8 reps all the time.









Wednesday

Chest -failure + forced + negatives



Incline DB press

2 warm up sets - high reps and stretch in between sets for the min
working set - use a weight aiming to hit 4-6 reps at failure - 2-3 forced reps to failure , then 2 negatives


Incline DB flyes


2 feel sets - high reps and starting think about your working set weight
working set - aim for 4-6 reps but get your spotter to put his fingers on the inside of your wrists and make sure you are wide enough and when your at the bottom tell him he needs to put some gentle pressure on your wrists and take you down a further inch or so, yes this is going to hurt, yes this is hell but at failure do 2-3 forced reps and then 2 negatives. You should be totally zoned out now and listening to bells ringing in your ears.


Decline BB/ decline DB/ Flat hammer strength/ flat DB press - any of these will do you pick

2 feel sets - you know the score
working set - failure then 2-3 forced reps then 2 negatives


flat flyes/ decline flyes

2 feel sets
working set as incline flyes - say hello to pain


Thursday
Legs - going to pre exhausted them so your knee's are fully warmed up for the assault later one


Leg extensions

2 warm up sets - high reps, stretch in between sets, 1 min rest like usually, need another warm up take it, make sure your fully ready for your working set.

working set -rest pause - use a weight were your hitting 4-6 reps at total failure stop and take 15 deep breaths and repeat rep till you reach total failure, this could be anything right now from 2 reps to 6 reps but rep till total failure and then drop the weight and take 15 deep breaths and repeat till total failure, do this until you cant do one rep after 15 breaths. Pain isn't the word here its hell.


1min rest and over the the next movement which is squats


squats - rest pause

2 warm up sets - makes ure your in a good position and your feeling the weight and know what your going to attempt to lift on your working set, all about mind set and getting ready the feel sets.

working set - rest pause - use a weight what you will be hitting 8 reps, this weight would be probably less than you normally squat because you pre exhausted your quads and also the rest pause you just gone through on extension. So we are aiming for around 6-8 reps higher rep range with squats. Squat till failure and rack, breath for 15 deep breaths and repeat squat till your at failure, doesn't matter how many, rack and 15 deep breaths and repeat till you can squat, you should be at your limit now but if not repeat till you are doing one rep at max.


At this stage you will be cursing me and thinking of going home but not yet


1 min rest and over the
hack squat
2 feel sets
working set - rest pause
aim for 6-8 reps to failure and 15 deep breaths and repeat, you know the score from here keep doing rest pause until your doing one rep at max


1 min rest

lying leg curls
2 feel sets
working set - rest pause
aim for 6-8 reps to failure and use the rest pause as described


1 min rest

BB lunges
2 light weight high reps to failure each time


Calves
seated calves raises
2 warm up sets - high reps - stretch in between sets
working set - aim for 8-10 reps to failure, rest pause like the above 2/3 times till your doing one rep




Friday

Arms
standing ez curls or BB curls
2 warm up sets and stretch in between sets
working set -failure +forced + negs

aim for 4-6 reps to failure + 2-3 forced + 2-3 negs


Incline DB curls
2 feel sets - high reps, 1 min rest, stretch in between sets
working set
aim for 4-6 reps each side to failure + 2-3 forced + 2-3 negs


preacher curls/ bent over concentration curls
working set straight away -aim for 4-6 reps + 2-3 forced and 2-3 negs


Forearm curls over knees
2 working sets to failure high reps


Tricep

pushdowns
2 warm up sets - 1min rest stretch and get ready for a triple drop set
working set - aim for 4-6 reps to failure - drop set aim for 4-6 failure -drop set rep till total failure


close grip press, try and do it on a smith machine so you can rack it instantly at failure
2 feels sets - get use to the weight and start think about what your going to be using for the working set
working set - aim for 4-6 reps to failure, drop set and aim for 4-6 reps to failure and drop set again till failure


Seated one arm DB overhead extension

2 feel sets
working set - aim for 4-6 reps to failure and rest pause - 15 deep breaths and repeat to failure and rest pause till your doing only one rep


Fit your cardio in around your working week 3 x per week but not before training


Also add your abs 3 x weekly say on Mon, Wed and Fri


You can see you can use any of the methods ive mentioned to take you past failure, either rest pause, drop sets or forced and negs. You can also use mix them up like I did with arms for you on different movements. The more you work with this routine and you will get to know how your body responds with these protocols so you can mix them up to suit your body, you may well like drop setting better and your body grows with these the better than rest pause, but use them all and you will be able to design the perfect training routine to suit you to stimulate the most growth. On a personal note I prefer drop setting my biceps and rest pausing my triceps, I also prefer forced and negs on chest but like drop setting on delts....Use what works but most of all get the mental attitude and aggression needed to go in the gym for 45 mins 5 days per week to train with the intensity as describe above. Your only training the whole body once because if its done right you wont need to train it again and it will need to recover. Once per week for around 45mins, with 1 in rest in between set and learn how to go to failure and beyond and you will open a growth window..


Remember failure means failure don't leave anything in the tank for the next set or what you think you may have to do, its the current set your doing so go all out and go to failure then introduce one of the protocols to go beyond failure and recruit as many fibres as possible.

[clarky.]

Morning everyone, took a couple of pics last night so might post them later.

[hollowedzeus]

Happy sunday

[almostgone]

Crap. My sleep quality is right there in the gutter next to my brain. Going to try for a few more hours.
Stupid overactive mind.

[Obs]

I believe page #41 will get you there, Obs.

Thank you. I will be running it six weeks starting soon. I will be leaving out shoulders but I needed a rotine as I have been wining my workout for quite some time

[clarky.]

Rest day the day, just cleaned/washed the car and did a wee bit shopping.

[clarky.]

Hi fellas/ladies, right av lost 8lb so far i go away away my hols in 6 wks. I have worked hard on my rear delts so any help would be great pls, pls let me know what i need to work more on from the pics bf i know lol. Cardio is going good so is eating i am gunning to tighting up and look good.





Thank you for any help

Catdio from friday lol pure fucked.

[cousinmuscles]

Hi fellas/ladies, right av lost 8lb so far i go away away my hols in 6 wks. I have worked hard on my rear delts so any help would be great pls, pls let me know what i need to work more on from the pics bf i know lol. Cardio is going good so is eating i am gunning to tighting up and look good.





Thank you for any help

Catdio from friday lol pure fucked.

Looking good, hard to tell, maybe traps/upper back thickness? Since you are wide...

[cousinmuscles]

Tonights training

deadlifts 250x2
SLDL 210 x 3 grip fail lol
GHR 25,25,25,25
Barbell row 140 x 9,9,10
Cable standing oblique crunch 23 x 20,30,30

About the last exercise, highly recommended, get a tricep rope and get it under your armpit, like standing cable crunches except for obliques, without any spinal pressure. Felt damn good but not the easiest to balance.

Extremely hot today and the damn gym had no aircons on, and no ventilation today. Almost died from the heat and crappy music but from 240x3 to 250x2 is actually a PR, somehow managed despite voices in my head saying its not a good day...

[almostgone]

Hi fellas/ladies, right av lost 8lb so far i go away away my hols in 6 wks. I have worked hard on my rear delts so any help would be great pls, pls let me know what i need to work more on from the pics bf i know lol. Cardio is going good so is eating i am gunning to tighting up and look good.





Thank you for any help

Catdio from friday lol pure fucked.

Looking pretty good, Clarky. We get some ink on that back and you're G2G. I like Dore's illustrations. I almost got this instead using part of my avatar. Say, why don't you get the image below and we can be tattoo buddies.

You're shaming me, because I need to be more cardio minded. How much are you doing per week?

[marcus300]

Looking pretty good, Clarky. We get some ink on that back and you're G2G. I like Dore's illustrations. I almost got this instead using part of my avatar. Say, why don't you get the image below and we can be tattoo buddies.

You're shaming me, because I need to be more cardio minded. How much are you doing per week?

cool AG

[tarmyg]

Back in India and boy have I put on fat. Starting with a small mini cut that will last 4-6 weeks as I hate trying to add muscle with this much fat. Just hard to see the results. Probably more of a mind game than anything else but's that what I'm doing. Training was pretty heavy today but I did feel pretty energized.

Today's workout:
1. Box Squat
On the Minute x 10
2 Box Squats
NOTE:Started at 40kg, ended at 120kg

2. Front Squat
Build to a Heavy Single for the Day
NOTE: Ended at 125kg

3. Clean Technique
7 Sets:
Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster
NOTE: All reps at 80kg

4. Squat Clean Thruster
On the Minute x 10:
1 Repetition
NOTE: All reps at 70kg

5. Conditioning
For Time:
21 Lateral Barbell Burpees
21 Power Cleans - 70kg
15 Lateral Barbell Burpees
15 Hang Squat Cleans - 70kg
9 Lateral Barbell Burpees
9 Thrusters - 70kg

6. Midline
30 Double-unders
25 GHD Situps
30 Double-unders
20 GHD Situps
30 Double-unders
15 GHD Situps
30 Double-unders
10 GHD Situps
30 Double-unders
5 GHD Situps

[marcus300]

Back in India and boy have I put on fat. Starting with a small mini cut that will last 4-6 weeks as I hate trying to add muscle with this much fat. Just hard to see the results. Probably more of a mind game than anything else but's that what I'm doing. Training was pretty heavy today but I did feel pretty energized.

Today's workout:
1. Box Squat
On the Minute x 10
2 Box Squats
NOTE:Started at 40kg, ended at 120kg

2. Front Squat
Build to a Heavy Single for the Day
NOTE: Ended at 125kg

3. Clean Technique
7 Sets:
Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster
NOTE: All reps at 80kg

4. Squat Clean Thruster
On the Minute x 10:
1 Repetition
NOTE: All reps at 70kg

5. Conditioning
For Time:
21 Lateral Barbell Burpees
21 Power Cleans - 70kg
15 Lateral Barbell Burpees
15 Hang Squat Cleans - 70kg
9 Lateral Barbell Burpees
9 Thrusters - 70kg

6. Midline
30 Double-unders
25 GHD Situps
30 Double-unders
20 GHD Situps
30 Double-unders
15 GHD Situps
30 Double-unders
10 GHD Situps
30 Double-unders
5 GHD Situps

How long does this take you and are you resting between ?

[tarmyg]

How long does this take you and are you resting between ?

Took about 2h to get through. Pretty much going all the time.

[almostgone]

cool AG

Thanks, boss. I've always liked Dore's work. That's what set me off on my back piece many years ago. It helped me do some mental housecleaning that was looooong overdue and passed the time while the heart got back on track.
Clarky's back is perfect for a nice barn door sized tat!!!

[almostgone]

Took about 2h to get through. Pretty much going all the time.

That is f-in intense! Does it limit you energy-wise on the days you want to lift heavy, T?

[tarmyg]

That is f-in intense! Does it limit you energy-wise on the days you want to lift heavy, T?

It used to until I got used to it. Stimulants and AAS usage have also really helped in this regard. The training at this time of the year is generally more intense as it's after competition season.

[marcus300]

Been asked to start posting some older posts what may have got lost in the thread.

I'll start reposting gradually

Lol what if there is no more weight. I'm not saying that I'm lifting everything in the gym but DY's basic rules are keeping it simple. Doing nothing with the pretty stuff keep it basic and compound.

I think I for one forget maybe what true failure is, like when I think I'm petered out I can actually go more. So I should throw the weights down and do a drop set especially with me training by myself. So say my working set is with the 120# db's on chest I should after going to failure immediately drop them and pick up the 100's or lower? And do more reps.

On barbell rows the other day I started with them, I did 135 for warmup, 225 for mid-set and 315 for working set and did 12, for some reason I felt like a beast that day. Should I have added more or done a rest pause style failure?

Good point and there are modifications to HIT, I use my own methods what suit me and make me grow better. Sometimes I dont have a spotter so I drop sets, example would be I will complete a working set to complete failure until I cant perform another rep then dropset the weight and go again, sometimes i'll do this 3 times and do a triple dropset which kills me but I know ive reach my failure and beyond. Also if your gym doesn't have the weight needed to push you to your max maybe its worth changing gyms,

You just let me know. Id love to get your feedback on this, especially with long esters. And what your definition of hit training is(as most everyone has a differing opinion). Thanks alot!

There are many definition of HIT training but the basic foundations should be short and intense training what puts extreme overload on the body to stimulate muscle growth. IMHO is best for size and strength building, there is no secret to building muscle tissue its all about using techniques what progressively overload the muscle to grow bigger and using HIT methods which a short and intense stimulate this process. It also doesn't stop at the training its all about rest and recovery and to feed what your have stimulated, after a hard intense workout your body needs time to recover and have adequate nutrition to support this process of repair. Thats why I dont fuk around when I am training, I get in there do the job in hand and get home and eat and let my body try to repair and grow bigger to adapt what ive put it through.

Control your movements when training, keep strict form and push your body to its limit using such methods as forced, negs, rest pause, dropsets etc. Exhaust the muscle completely whats being worked otherwise what the point in being there just going through the motions!!!! go to war with yourself and stimulate growth by using these extreme methods

When you do your high carb day (refeed) do you do HI or LOW GI? Ive been reading that HI GI carbs are best to raise leptin levels. Anyway what meals do you have carbs with or do you give yourself a window of so many hours on a high carb day? Thanks!

There are many ways to carb cycling and its kind of learning process to see how your body responds best to how you attack your prime. I use carb cycling to reduce bodyfat and I also use it as a pre cycle prime, there isn't much difference between how I plan the CC only the length of the low carbs days and how much cardio I do. If I am priming for a cycle and not using any kind of anabolic support I will attack my prime very slowly. I am not saying my way is the best way but it works for me at creating a springboard into a cycle what makes a very anabolic environment were muscle tissue can be built easily if the right condition are in place. A pre-cycle prime should only be used after you have already established a base diet which established regularity to the metabolism, this will allow your body to respond to small changes in caloric reductions without setting off any starvation warning signs.

I normally start with a cut back in carbs for 3-5 days to reduce muscle glycogen stores, when glycogen stores are lower a metabolic shift occurs where additional fat is used for fuel promoting fat loss, the secret is to return to a higher carb day to refill muscles with glycogen after only a few days like ive said I usually start with 3 days low carbs then refill, this saves alot of muscle wastage and loss especially with how slowly I reduce my glycogen stores. I lower my carbs which is worked off my base diet whats been established for many weeks at 3-5 days 40% lower carbs, I know many guys use different degrees of reduction but for a pre cycle prime when your not in an anabolic environment 40% less carbs for a few days does do the trick but at a slower rate to help save precious muscle tissue what you have already built. This is were many go wrong IMHO, reducing carbs to much and losing muscle tissue whats been built, I hate that because ive done it and for the pain what I go through building muscle tissue I dont just want to waste it away by reducing calories to much so my body feeds off my tissue, so my sweet spot is 40% less carbs for 3-5 days. This will also lower blood sugar levels which in turn causes a drop in circulating insulin levels which again in turn causes the release of hormone sensitive lipase. Lower BS, lower insulin levels and higher lipase levels initiate a metabolic adjustment where more fatty acids are called upon as fuel so by around the 3rd day when glycogen reserves in the muscles drop further even more BF is liberated but by doing it for only around 3-5 days and only a reduction of 40% off base diet muscle tissue loss is kept to a minimum which is the MOST important thing while trying to creating this environment where tissue is going to grow when your go into a cycle and this go into a high anabolic state.

The common problem with reducing carbs over time the metabolic rate can begin to adapt, this is when carbs have been reduce too much for to long and muscle tissue is burnt away, this dangerous period is around the 7 day mark then things go into starvation mode and fat cells attempt to hold onto fatty tissue instead of releasing it. So by stopping falling into this trap which many do is to increase the carbs by around the 3rd day by 15% off base diet. I do this process for around 6-8 weeks and this gets me into this huge springboard were my body is ready to explode if the right calories and hormones are introduced IE short burst cycle. Use carbs what your body responds best to I use things like pasta, potatoes, sweet potatoes, brown rice and if I feel the need for quicker influx which sometimes means eating what ever my craving are sending me wild for I will on my higher carb day, especially after training but remember I am a big eater, hard trainer and old school when it comes to off and on season, I feel more tissue can be build and saved this way and thats the more or less the way I pre cycle prime.

If I am cutting up and wanting to really reduce my bf and its not a pre cycle prime, lets say I am on cycle already and its a cutting cycle I will use the same approach but lengthen the lower carb day to 5-7 then reefed. Dont get me wrong I have tried and still use Keto diets and sometimes a slow reduction of carbs over 12 -15 weeks depends on what I really want to happen and what i am after achieving but in a nut shell thats how I attack priming and cutting, the main process is the same just slight modification to it

Great reads Marcus!
Can you give me an example of drop set for decline bench.
No rest once the weight is lower you immediately pull bar off and continue?

Doesnt matter if its incline,flat or decline the dropset is the same what I use.

This is just an example so just making the weight up you can do. So lets say your doing your working set and your using 3 plates per side which for you would mean the max you can do is around 6 reps max ( proper form, controlled and strict) and thats at total muscle failure, then after I rack the weight after the last rep I would get my spotter to take a plate a side off then immediately start repping again to total muscle failure and once you cant lift it anymore which lets say is 5-7 reps, you rack again and take another plate a side off and repeat to failure with the help of the spotter for the last couple of reps. There is no rest between dropsets after the weight has been dropped you start again, the only time you resst is tyhe time it takes to take the weights off each end or swap the dumb bells over fuking killer but very very productive

Wow! That sums up exactly how I feel as an "older" bodybuilder. The drive and passion are as strong as ever but it's tempered with the ever present thought of my health and longevity. Especially with a younger son.

You know Kelkel, its a struggle I deal with all the time. When I was younger I wanted to be the bigest most muscular human walking around this planet and I did everything under the sun to try and build the size I wanted, I took some serious drugs and some crazy dosages, I did some extreme eating and trained so hard the pain was immense but the drive is still there even though I have injuries which hold me back I want that freaky size. You know what I mean not the normal gym user size that super size where people turn around and say "fuk me look at that big fuker" and at certain times in my life ive had that but I had to take some serious drugs and compounds and do things what aren't really healthy. Now Ive pulled back because I worry about my health and I dont cycle like I use to or cycle as much but the struggle what goes around in my head drives me mad because I know I want to push those boundaries again and I know what I have or need to do if I want to push those levels again and it scares me to be honest. I have friends who say I'm abnormal anyway there isnt many walking around your size but in my eyes I dont see that and I want that extra few more ripped lbs more and more so I struggle and it drives me mad some days.

The thing is with me I respond well to things, I am very in tune with my body and I respond well to drugs, food and training but lets be honest with each other we both know if you want that freaky size and condition you know what you have to do and what boundaries you have to push, your normal life changes, you cant have a normal life if you do these things. I also have a serious job what takes up alot of my time and takes a lot of mental pressure to cope with and many times very intense so there is alot of stuff I have to consider if I want to start pushing those levels again..........from the sounds of it you understand

MArcus, I'm totally with you on carb cycling and short burst cycles, but i cant fathom how they all fit in to a short spaced time frame and continually repeat the process for extended periods of time ( lets say a year).

For simplification and lets suppose we/I/you are on TRT could you it just be carb cycle for 6 weeks ( with no AAS) then AAS cycle 6 weeks and repeat? so on and so forth ? With a view to maximum growth, never mind 'healthy' or what ever.

Or lets put it another way, you talk of many different methods and cycles, but how did you know to go from one to the next? just instinct? I mean the widely held goal is to be bigger through being muscular and to be as lean as possible right? So bringing everything together how does it unfold into a year long plan ?

How to use the pre cycle priming and short burst cycles over a long period of time depends on if your on trt or your planing to go through PCT. When I was using heavier short burst cycles linked to a pre cycle prime I would first prime the body for around 6-8 weeks then hit a heavy short cycle for lets say anything between 30 days to 6 weeks, many times I would leave it open ended and come off when gains have stopped or slowed down which was usually within the time period ive quoted. I would then go into pct which would normally last around 4 weeks but recovery and the feeling good again was alot sooner than longer cycles. After PCT I would prime again for around 4-6 weeks then run another short cycle this could be another heavy one or just a moderate dose, it would depend on what I was trying to achieve what would dictate what dose I would use. I would also run blood work to make sure everything was within range and I wasn't doing anything dangerous what could cause me health issues. There isn't any magic secret its the same principles of any cycle but using the prime which would create this very anabolic environment and open the growth window for tissue to grow straight from the start of the cycle, thats the key to outstanding growth. Now some guys who are very carb sensitive shouldn't go from a prime to the cycle and increase the carbs/calories vastly because you would hold a ton of water weight these guys need to slowly introduce carbs slower for the first 2-3 weeks but for the guys who aren't that sensitive you increase straight away over maintenance to feed the growth window.

If your on TRT then you would simple prime - hit the SBC then go back to your TRT dose and prime again for around 4-6 weeks and repeat, alwasy get BW done to make sure everything is within range and not going to cause you any serious health issues going back on.

These types of cycles linked to a pre cycle prime really worked for me because I was one of those guys who responded when I went on cycle but gains stopped or slowed down around the 6-8 mark even if they were long esters so these really worked for me and once I mastered opening the growth window by using a priming method my gains were better than any other cycle ive ever done and also with less sides and most of all better recovery.

I tried many different cycles and stacks which cconsisted of many different lengths and dosages and by experimenting and listening to guys who were advising the pro's how to do this I learnt what worked for me and without doubt this work the best and I built some serious tissue. They also slot straight into HIT training because you couldn't do HIT and put your body tthrough that pain and torture for weeks on end so by using short cycles for under 6 weeks would fit nicely into when you need to slightly pull back on the training and let your fully recover and the your body repair and rest. So your correct the goal is to get bigger and leaner and by priming and using SBC's would achieve this goal.

If you are asking me have I use this for a full year then the answer is yes I have, Ive primed hit a SBC then gone into pct and then primed again and repeated the process

[Obs]

I just drove 50 minutes outta the way because I forgot my notes on your post. Still trying to decide If I should hit chest or back first but anyway headed to the gym to employ this.

Attachment 173057

Decided on chest.
Got too wound up delts caught some shit but at least I did some damage to my chest.
Thank you Marcus.

[clarky.]

Looking pretty good, Clarky. We get some ink on that back and you're G2G. I like Dore's illustrations. I almost got this instead using part of my avatar. Say, why don't you get the image below and we can be tattoo buddies.

You're shaming me, because I need to be more cardio minded. How much are you doing per week?

Thank you AG, i do cardio after my sessions either bike x trainer or treadmill. 10-15 min flat out no fucking about. Thats it, i've really just chsnged thst eay i eat too. My back eith get a nic tat one day .

[clarky.]

Hope everyone is doing good, snd it nice to read the old posts great info to refresh the brain.

[kelkel]

I just drove 50 minutes outta the way because I forgot my notes on your post. Still trying to decide If I should hit chest or back first but anyway headed to the gym to employ this.

Attachment 173057

Decided on chest.
Got too wound up delts caught some shit but at least I did some damage to my chest.
Thank you Marcus.

Looking thick.

[Obs]

Looking thick.

Thanks kel

Attachment 173067

Added this on edit. Look at the discoloration in my delt. I they get too easily stimulated and the pumps get so servere I have quit training them but still can't seem to turn them off on arms and chest day.

Very frustrating.

[almostgone]

Think I'll try a tad more weight on the hammy tonight.