**Marcus's HIT Dungeon**

[charger69]

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.

You could paint yourself green and pass as the hulk.


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[Obs]

You could paint yourself green and pass as the hulk.


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Thanks buddy but I am all up top. Gotta make the bottoms match and thats what seperates stage quality from hobby. Working on it all the time brother!

[Obs]

You could paint yourself green and pass as the hulk.


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I really do appreciate compliments btw.
Some days my mind likes to get negative as can be about myself

[charger69]

Thanks buddy but I am all up top. Gotta make the bottoms match and thats what seperates stage quality from hobby. Working on it all the time brother!

If you can do that up top, you can do it down below also. Just push the hell out of them!! You got this. I have never seen a more determined mo fo!


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[Obs]

If you can do that up top, you can do it down below also. Just push the hell out of them!! You got this. I have never seen a more determined mo fo!


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I know one! Dude seperates 100 eggs at a time and goes to a secret dungeon in mexico

[charger69]

I really do appreciate compliments btw.
Some days my mind likes to get negative as can be about myself

I know man. Wait until you compete. The head games get pretty intense. It’s all of the compliments that keep you positive and pushing. Just a word of warning.... the old man is going for the delts and traps you have. I think my new routine will get me there.


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[Obs]

I know man. Wait until you compete. The head games get pretty intense. It’s all of the compliments that keep you positive and pushing. Just a word of warning.... the old man is going for the delts and traps you have. I think my new routine will get me there.


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I think you already have better traps and delts bud. You are well rounded top and bottom. I am still a ways behind

[almostgone]

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.

Very thick in the chest and shoulders, man! Very thick!

[almostgone]

Not too shabby tonight considering the hammy. Spent about 30 minutes stretching the hamstrings with my IdealStretch doohickey after doing Kel's unilateral eccentric leg curls. Things felt semi legit, so I rolled with it.

Crunches-170
Leg extensions - 45-ish light reps with knee sleeves on.
Deads- 1 light set of 20 with a very slow negative.
Squats:
Dry bar - 1 x 20
Plate/side - 1 x 20
2 plates/side - 1 x 20
3 plates/side - 1 x 16
3 plates and a quarter - 1 x 5 (just for sh!ts and giggles)
2 plates/side - 1 x 20
Plate/side - 1 x 20

Underestimated the amount of time I needed for stretching, so I didn't get seated calves in like normal.

53 minutes not including the stretches and eccentric leg curls. Starting to get humid in the shop, had the fans going.

[marcus300]

Repost

help me Mr Marcus sir please

my biceps are lagging (i thought it was all in my head, but have been told they need work lol, they are out of proportion with the rest of me), and i can't get the pump feeling to last any longer than 5 minutes.... by the time i get to the car park, it's gone

anyway this is my bicep workout (done on back/bicep day, after back) :

3 sets of straight bar curls to failure 8-10 reps, last set dropset to failure 6-8 reps
3 sets of dumbbell curls to failure 8-10 reps, last set double dropset to failure 6-8 reps each
3 sets of hanging concentration curls (btw thank you for this ) to failure, last set triple dropset to failure 5-6 reps
1 set of negetives on the bicep machine, i use my body weight to bring the stack up, then just concentrate on the negetive part.. 6-8 reps
1-2 minutes rest between each set

soo, after each set (especially after the dropsets) i can feel my biceps burning.. but that feeling soon goes away, definitely gone by the time i get home...
+ it's the only body part i have trouble with, everything else like legs, chest, back are sore for 3-5 days after i work them.. should i just train biceps ED or EOD??
i guess it would help if i was eating my bulking diet atm, but idk, my biceps have always been lagging, weather im bulking or cutting...

btw thanks for the night time eating tip will definitely be doing this next time i bulk up

thanks

kronik

Curls per marcus
http://forums.steroid.com/showthread...51#post6316051

^^ you got it lovbyts

If your not getting results from trianing them with back then I would hit them separately. Also if you can do 3 working sets to failure then last set dropset I would say your not really going to failure on the first 1-2 sets and your holding back for the last set. You may think you are going to failure but I doubt you really are because mentally you know you have another 2-3 sets left so you hold something back for those sets. I would fully warm up and then hit 1-2 working sets at the most and what I mean by working sets is all out, to complete failure and beyond. So lets say we will do 3 excersies straight bar curls or dumbell curls - incline dumbell curls and standing bent over concentration curls.

Once you have fully warmed up you hit your working sets which will be 1-2 depending on how you feel, sometimes I can do one other times I get get two out but never no more because it would be impossible for me to compelte another set due the what ive just put myself through, if I did or could I would over work the biceps and go backwards instead of forwards. Once you have hit failure and I mean complete muscular failure were another rep is impossible even if you had a gun to your head then you can either go with 2 forced reps, then 2 negatives.....or if you dont have a partner once you hit failure you dropset say your doing 60's you would drop to 50's to failure then drop to 40's to failure - that set is done them, its over.

Then you move onto the next which would be incline dumbell curls and do the exact as the above but without the warm up set, normally I would do one feel set and then get straight into my working sets, either failure,forced and negs or triple drop set. Then I would move onot the next which would be standing bent over concentraion curls and repeat. After that session I wont be able to touch the back of my head my arms are that pumped and full.

From the sounds of it I really dont think your training to failure and your holding back for you all out last set which in turn will waste alot of your power, strength and motivation to go to failure and beyond. You have to get your head around training in this way, its not easy and many cant or wont do it and its especially hard if you have a lagging bodypart but you have to get in the right state of mind. Failure means you cant lift another rep no matter what, there is absolutely no power left in them and even a half rep is out of the question, at this stage this is where you either get your partner to do 2 forced reps which will make you scream and put you in extreme pain, then you need to push past this into negative strength which is the only strength you have left, once muscular failure set in and you have gone past forced strength negative is the last kind you have, the pain is bad but you have to go to this place if you want to recruit ever fibre you have and force growth to take place

Marcus I thought you had posted your back routine in this thread but I'm having trouble finding it, would you mind outlining the general workout for me, I'm due for a back session today, thanks mate.

I have a few different back workouts because one workout will focus alot of thickness and in the other I will make my priority width, below is one I posted in this section a few weeks ago

I warmed up on front wide grip pulldowns with stretching - 3 sets
Bent over rows - 1 warm up set - 2 x working sets which included drop sets to failure
seated low pulley rows with a straight bar - shoulder width grip 2 working sets + drop sets
one arm dumbell rows - 3 working straight sets
hammer strength pull down machine to the front - 2 working sets + drop sets
Hyper extentions - 3 straight sets

No deads due to doing legs tomorrow and my lower back I suffer with after doing heavy rows


I work back how I feel on the day, I do concentrate on thickness a lot and I do have a very thick back but still my focus is always on thickness and my width seems to just follow. I do a lot of stretching for the lats and this brings out the lats for me a lot more. My lats a high but wide and thick so you got to work with what you have...........

I done alot of pull ups over the years but dont do many now due to my elbow pulling on them but they were great for me to pull my back out

width days my focus will be more pull downs to the front in many variation from wide to narrow grip and also pull overs

You mentioned stretching the stomach when talking about 24/7 feeding does this not give your abs the distended look like some users of GH get?

I've used force feeding many times during my younger bulking phase's to increase my muscle tissue and mass. Its not easy to force food and eat the right amounts to increase mass and limit fat gain but it can be done. Majority of the pro's use force feeding as part of their off season protocols and in all honesty its got me over major sticking points. Another advantage is once you have built more size and muscle its alot easier to maintain because your use to eating large amounts of calories so when a pull back from force feeding is needed its easy to eat to maintain. The stomach can and dose expand but there are a few things you can do to limit the expansion and it does go back once the force feeding stops anyway. You need to spread small meals out throughout the whole day and not consume large portions all at once, I also used udo's digestive enzymes which helped me alot with the large amounts of calories I was consuming, B12 was used daily and also i've used a supplement called Blackhole to help with increasing the appetite, I would do alot of abdominal stretching and training, this helped with eating alot of calories and also keeping the diaphragm in good working order also contributed to keeping the abs flexible. I would also only force feed on cycle to get me past a sticking point but once you get use to being full all the time its easy to carry on once the stomach stretches out a bit. Also with force feeding you have to keep an eye on fat gain and also the amount of size your trying to increase, grow and let the body adjust and then carry on don't try and put on massive amounts all at once.

Marcus I have a quick question about carb cycling, would you still have a High carb day on a non training day. I'm training 5 on 2 off. Is it trial and error for the individual and if so how can you compare subtle results. Thanks

It all depends on how you respond, my body is very sensitive to carbs so slight adjustments and I am on my way, I usually go by how I feel and look. Normally I will carbs in the first meal of the day then adjust to what I am doing but I never have zero carbs. I much prefer doing a slow carb cycling with minor adjustments this for me really saves alot of muscle tissue. I personally think to many people run to much of a extreme carb cycle or cutting diet and they see loads of tissue loss, ive done the same many yrs ago but it doesnt happen now. Every bit of tissue is very precious to me and I am not losing it so thats why I tend to do a long drawn out carb cycle with minor adjustment, all I do is manipulate my carbs and trick my body while maintaining muscle tissue - end result is big and cut

Marcus let's say you wanted to cut from 15 to 8-10%. And you could run test or gear at a higher dose then your hrt. What doses would you run to conserve muscle tissue

All you need to do is make sure your in a anabolic state and if your on hrt you should be fine if your not doing anything extreme with your diet, my hrt dose holds me very well but if I was cutting from 15 to 10 I would run something around 300-400mgs per wk for 6-8 wks then come off back down to hrt dose then re -run another cycle in 6-8wks because I would do it very slowly, there is no rush cutting bf if you do you lose muscle tissue. Fair enough you may look really cut and ripped but at what cost!! every lb of tissue is precious and it takes alot of hard work to build so I much prefer doing cuts over a long period of time.

Marcus: how do you cycle carbs while bulking ? I can see why less carbs on none training days would be beneficial, or am I on the wrong track?

I usually hit around 500 over my TDEE and cycle carbs, I will also increase the high carb days to more than one, many times it will go to 2-3 then adjust again. After one week I will adjust again depending how I feel and look, some days I am more carb sensitive than others but on none training days my carbs are on my low days. Just hit your overall cals over your TDEE I usually hit around 500+ but I am constantly changing depends how I feel..As you learn more about your body and how it responds you will know when to increase the meals. Another thing I use to do was force feed while on cycle, if I was on a huge bulk force feeding is a great way to force your body into growth 24/7 feeding goes a long way imho. Once you have built new tissue you aim is to maintain and don't burn it away with these stupid restricting diets, at all times no matter what your doing is to keep hold of that muscle, its precious so dont do anything stupid where you burn tissue. Slowly slowly will win the game

[tarmyg]

Got stuck with wife stuff this am so I missed my workout window. Snuck in about three excersises for back in the afternoon which is all I had time for. Really tried to make it count. Wife, always becomes priority number one. Not sure how's she pulls that off each time?

[Obs]

Very thick in the chest and shoulders, man! Very thick!

Thank you AG

[almostgone]

Thank you AG

I remember reading that someone had helped you tweak your bench press form; either you have crazy good genetics or that tweak made a difference.
When you get time, post up what you changed and how you set up for bench pressing, if you don't mind. My bench has never been anything to write home about. I usually use d'bells to make it easier on my shoulders.
I'm within a gnat's @ss of being over some nerve damage in the left arm. Now would be a good time to start easing in a little b'bell work occasionally.

[kelkel]

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.

Yep, I get purple spots through chest and delts when pumped, etc.

[kelkel]

I really do appreciate compliments btw.

I'm done then.

[Obs]

I'm done then.

Lol dick!

[Obs]

Yep, I get purple spots through chest and delts when pumped, etc.

Ya but you Irish

[Obs]

I remember reading that someone had helped you tweak your bench press form; either you have crazy good genetics or that tweak made a difference.
When you get time, post up what you changed and how you set up for bench pressing, if you don't mind. My bench has never been anything to write home about. I usually use d'bells to make it easier on my shoulders.
I'm within a gnat's @ss of being over some nerve damage in the left arm. Now would be a good time to start easing in a little b'bell work occasionally.

Will do.
You wont be impressed probably Mark Bell was a video I watched but couchlockd expanded further on it.
I will find the video.
I literally put 100 lbs on my bench in a few weeks. I started running declines and really helped my chest.

My issue was always delts and chest never working together. My whole issue was form

[almostgone]

Will do.
You wont be impressed probably Mark Bell was a video I watched but couchlockd expanded further on it.
I will find the video.
I literally put 100 lbs on my bench in a few weeks. I started running declines and really helped my chest.

My issue was always delts and chest never working together. My whole issue was form

Got.a lot of respect for Bell, Chris Duffin, etc. They know their stuff and Bell is always entertaining in addition to being informative.
LOL, Bell's buddy Silent Mike catches h@ll some times, but it still all good stuff..

[almostgone]

Bedtime for me. 8 oz of flank steak cooked in the pressure steamer and 2 huge bowls of grits in my belly. Here's to getting some solid rest and lifting tonight (potentially).
May just be an upper and mid back session? Legs and lower back/drivetrain are pretty geeked from the squats.

[Obs]

Got.a lot of respect for Bell, Chris Duffin, etc. They know their stuff and Bell is always entertaining in addition to being informative.
LOL, Bell's buddy Silent Mike catches h@ll some times, but it still all good stuff..

I still gotta dig it up. At the time I got it I was moving down on my bench because of seriouscshoulder pain. This saved my shoulders from an inevitable surgery at the rate I was going. I got all the way down to 200lbs and it still hurt my shoulders to rep it.

[Obs]

Here is the video AG.
Its long but entertaining and funny like most of bells vids.
The concept of letting only your traps and ass touch the bench and keeping your elbows buried in your lats helped me tremendously. I am not a powerlifter at all so I will never handle the weight these guys do. They have to do this or they lose a shoulder.

I used to listen to guys say "Oh look how square he is with the bar! Thats how you do it!" some can but not this guy. I used to load it all straight on my delts. Since I started arching and keeping my elbows tucked both my delts and chest have gotten much bigger.
I was stuck and screwed.

The form feels wrong as hell to me still and I gotta warm up with light weight just to make sure I am squeezing right instead of pushing. Good luck, I hope it saves you a shoulder like it did me.

Bear in mind the guy that showed me benches over twice his weight with bad scholiosis. Not many on the planet can say that.

[kelkel]

Obs when I first started lifting I was the only BB'er in a gym full of powerlifters. One of the best things I ever did was learn to powerlift correctly. It builds a foundation for life. Ton's of fun training with those guys.

[Obs]

Obs when I first started lifting I was the only BB'er in a gym full of powerlifters. One of the best things I ever did was learn to powerlift correctly. It builds a foundation for life. Ton's of fun training with those guys.

Protecting joints is the key to all this. I can't picture kel powerlifting though he looks too damn good.

[Obs]

Attachment 173072
Attachment 173079

First back day. I modified it a little and traded deads for upright rows. My back can't take deads atm. Work seems to throw enough deads at me lately.

Of course my rear delts went "Oh yay!" As soon as I walked in the gym.

[clarky.]

Hi fellas/ladies, did back the night giod session. Post in a wee bit just making ma T.

[clarky.]

Ok back.

Cg seated row 1 working 5, drop 5, drop, 4 half drop 6 half.

Wg pd's 1 working 7, drop 6 half

Cg pd's kneeling stack 2 sets 15 just

^^^^^^


T bar 1 working 7, drop 6, drop 5




When going t bars i usually use the small V handle that is what i always use for anything CG.

I changed bar the night as you can see to a wider one felt good hitting more of the top of the back rear delts ect. It was cousin that says to work more on the top of my back so changed it up.

[clarky.]

Right chaps, am out. Really exhausted so away to ma scratcher. Catch up the mora.

[kelkel]

I can't picture kel powerlifting though he looks too damn good.

Supersuit, wraps and all. Had a great squat and dead but bench was always weaker. Was actually a couple weeks out from my first power meet when I blew up my calf which put me in the hospital. Long story, told it here before.

[Obs]

Supersuit, wraps and all. Had a great squat and dead but bench was always weaker. Was actually a couple weeks out from my first power meet when I blew up my calf which put me in the hospital. Long story, told it here before.

Why I never even considered powerlifting

[kelkel]

Why I never even considered powerlifting

I'm hoping I looked slightly better than that.

[Obs]

I'm hoping I looked slightly better than that.

Lmao! I bet so!

Kid is playing college football now @285lb

[kelkel]

Lmao! I bet so!

Kid is playing college football now @285lb

I've seen that video in the past. Amazing strength.

[almostgone]

Here is the video AG.
Its long but entertaining and funny like most of bells vids.
The concept of letting only your traps and ass touch the bench and keeping your elbows buried in your lats helped me tremendously. I am not a powerlifter at all so I will never handle the weight these guys do. They have to do this or they lose a shoulder.

I used to listen to guys say "Oh look how square he is with the bar! Thats how you do it!" some can but not this guy. I used to load it all straight on my delts. Since I started arching and keeping my elbows tucked both my delts and chest have gotten much bigger.
I was stuck and screwed.

The form feels wrong as hell to me still and I gotta warm up with light weight just to make sure I am squeezing right instead of pushing. Good luck, I hope it saves you a shoulder like it did me.

Bear in mind the guy that showed me benches over twice his weight with bad scholiosis. Not many on the planet can say that.

Gracias! Put.that one in my YouTube favorites for reference.

[almostgone]

Opted for stretching tonight. Hamstring held up really well, better than I expected actually. Squats really rocked my quads and lower back/drivetrain. I think the small set of 365 did me good. If nothing else, just getting the feel of bringing it up, walking it back, and working through a few reps was good for my mind.
Definitely have to cut grass when I get off of work today, counted 7 deer before I made it to the end of the driveway this morning.
Probably no lift this evening (Wednesday p.m.), but after that I think I'm back in the groove despite 7 day work weeks.

[clarky.]

Morning fellas/ladies, back is nice and sore the day. Going to do some walking the night with the mrs so no gym. Catch up later fallas.

[tarmyg]

Good evening from Bangalore. 24C and humid waiting for the evening rain to start here. Almost works like clockwork the rain, at least part of the year. Felt pretty spent today. Not sure why but a calorie deficit is for sure not helping in that regard. One of my workout buddies is a girl who is six-month pregnant completely outperformed me today. Seeing that girl with a massive stomach sticking right out doing pull-ups is a sight for anyone needing some inspiration to see :-) Strong AF she is!

My ass cheeks will be hurting badly tomorrow after all the lunges.

Deadlift + Strict Handstand Push-ups
Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5), worked up to 100kg
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3), worked up to 120kg
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1), worked up to 140kg. Really could not do more today as the body felt completely off.

After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.
I did 5 Handstand Push-ups each time

Conditioning
4 Sets:
30m Barbell Back Rack Walking Lunge - 45kg
15 Deadlifts - 80kg
15 Calorie Assault Bike

[almostgone]

Just finished about 4 hours of yardwork and cutting grass. Lot of the pushmowing was grunt work so I'm counting it as cardio. Decided to check BP and heart rate while it was still elevated and am semi-happy w/ the results. Humidity is still low here, around 45% and the temp is 89°F.
Totally covered in sweat, huffing and puffing somewhat, my pulse was 120 bpm and BP was 109/63.
Not bad for a guy with a dollar store heart and sludge for blood.
Upper legs and glutes are in full DOMS mode so it was taking 110% of normal effort.to get about 70% of the usual output.

[marcus300]

Training starts tomorrow

Got some time off

[hollowedzeus]

Training starts tomorrow

Got some time off

Whats on the agenda?