**Marcus's HIT Dungeon**

[charger69]

I switched up a lot in the last three weeks. SonI cannot say this was it, but I was the best to date so I did something right. I even timed my carbs right for the first time


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I was using the Halo to dry up. Two days before the show , I was going to drop out because of water retention. The day of the show, I was spot on.


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[tarmyg]

I see. Halflife is stated as 8h, while it is not exact I'm wondering if splitting it up in AM/PM dose would be beneficial. I'll experiment a bit unless someone already knows.

[tarmyg]

Happy Sunday Ladies and Gentlemen from a very heavy monsoon Bangalore. Wife made some delicious pancakes this morning which was great as a first breakfast. Waited a few hours, had second breakfast and headed out to the gym to work arms. Had a great session! Did cardio with my daughter this afternoon in our parking garage where she wanted me to chase her around as the "monster" riding a wakeboard while she was on her rollerblades. Was a lot of fun :-)

Hope you all will enjoy your Sunday which is yet to come for most of you.

[cousinmuscles]

Happy Sunday Ladies and Gentlemen from a very heavy monsoon Bangalore. Wife made some delicious pancakes this morning which was great as a first breakfast. Waited a few hours, had second breakfast and headed out to the gym to work arms. Had a great session! Did cardio with my daughter this afternoon in our parking garage where she wanted me to chase her around as the "monster" riding a wakeboard while she was on her rollerblades. Was a lot of fun :-)

Hope you all will enjoy your Sunday which is yet to come for most of you.

Happy sunday

[charger69]

I see. Halflife is stated as 8h, while it is not exact I'm wondering if splitting it up in AM/PM dose would be beneficial. I'll experiment a bit unless someone already knows.

I do it and it allows me to focus on the muscle a little better and I am sure that my energy levels are higher. I would do cardio and a smaller muscle in the afternoons. Like forearms, calves, abs, etc. I would even take a muscle that I wanted to improve on ( traps for example) and do that in the afternoon with cardio.
It’s all what works best for you. I took 2 weeks off the split after the competition and I am going to start back in this week.


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[tarmyg]

Good afternoon,

Had a bit heavier training today. Not in terms of weight but volume. Got a bit heavy at the end. Good, I had my friend Teena, 9-months pregnant and giving birth on Wednesday, doing pull-ups next to me. Lady is hardcore, lol! Got a video but she would kill me if I put it up.

Front Squat
Build to 10-rep max
100kgx7 (so close), 90kgx10, 80kgx10

Pulls-ups (AHAP)
Bodyweightx12, 5kgx8, 5kgx6

3-Position Squat Snatch + Snatch Balance
5 Sets @ 30kg

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 40kg

Pausing Snatch Pulls
5 Sets of 2 @ 80kg
Pause 2 seconds at knee level

Conditioning
For Time:
1 Mile Run
50 Wallballs - 10kg
35 Burpee Box Jump Overs - 24"
20 Power Snatches - 40kg

[clarky.]

Hi fellas/ladies, did arms the night, great session.

Standing db curls 2w

Incline db curls 2w

Db hammer curls 2w

DD preacher 2 sets a side 5 neg on the right

Cable preacher 2w 1 drop

Flat db sculs 2 w 1 drop

French press 2w 1 drop

Tri pd 2w 1 drop s bar

Tri pd rope 2w

Cardio 10min done.

[clarky.]

AG so sorry mate i will email you shortly and you big man. Lots of shit has went on in the last few days lol.

[GirlyGymRat]

Legs

Squat
Sumo squat
Lunges
Glute machine
Leg curls
Ab and ad
Standing calf

20 min incline treadmill
50 minutes total

[almostgone]

AG so sorry mate i will email you shortly and you big man. Lots of shit has went on in the last few days lol.

Totally understand, buddy. Just give me a shout when you can.

[tarmyg]

Republic Day here in India. Trying to engage in another country's day of national pride is a bit hard, to put it mildly. They also force my daughter into school to celebrate "freedom." Anyways, it is what it is!

Worked chest today! One thing I have noticed is that the "half-reps" everyone talk about do not work for me. Once I squeeze that last rep in i.e Dumbbell Incline Press that weight is not moving an inch upwards after that, not one. Anyways, killed it and felt good about that. The cycle is helping now, and strength is up. Nothing crazy but a noticeable difference.

[almostgone]

30 minutes of sweaty treadmill time......Clarky said I had to.

Time to get ready for work.

[clarky.]

Hi fellas/ladies

[almostgone]

Hi fellas/ladies

Howdy, Clarky! That's only the third time someone flipped me off today. Guess I need to get up earlier.

[clarky.]

Howdy, Clarky! That's only the third time someone flipped me off today. Guess I need to get up earlier.

Lmfao mate, i never knew it was the middle finger one sorry.

[almostgone]

Lmfao mate, i never knew it was the middle finger one sorry.

No worries! I'm sure I'm probably due one anyway. I'll check with Mrs. AG here in a bit.

[GirlyGymRat]

1 hour yoga!

[tarmyg]

Worked Shoulders today and then on the way home, I caught this which is generally a daily occurrence but I always forget to record.

[almostgone]

Worked Shoulders today and then on the way home, I caught this which is generally a daily occurrence but I always forget to record.

WTF. Looks like he is riding blind? Quite a balancing act!

[almostgone]

Scarfing down some grilled steelhead and a bowl of grits. Off to the shop in a few.

[almostgone]

Damn phone held me up so I didn't get into lifting as much as I planned.

Preacher curls- 2 w/u, Work 1- (L) - 6, drop, 4, drop, 7, rest pause, 5. (R) - 7, drop, 4, drop, 4, drop, 6. Work 2 - (L) - 4, drop, 4, drop, 7. (R) - 4, drop, 4, drop, 5+. Drop in weight between sets and the left arm is still weaker than the right.
Wide grip super 21's w/ dry Oly bar and spinlock collars.
Seated hammer curls - Work - 7, drop, 6, and 6 neg only reps with the shitty left arm.
Triceps pressdowns- 2 w/u, Work 1- 10, rest pause, 4. Drop in weight. Work 2 - 8 reps.
EZ curl skull crushers - 3 straight sets.

47 minutes.
91°F, 51% humidity. Real feel temp = 101° F.

Edit: Left shoulder is being a bitch so no close grip presses today. Shoulders are next in the rotation so decided to give things a little rest.

[kelkel]

1 hour yoga!

I'd code out.

[GirlyGymRat]

I'd code out.

Really like the stretching of hams and hip flexors. Triangle pose aligns spline better than ANY chiropractor!

I think you would be able to appreciate its benefits and the yoga pants! Lol

[GirlyGymRat]

One hour cycle class. I’m off today and I really prefer working out in the morning!

[kelkel]

Really like the stretching of hams and hip flexors. Triangle pose aligns spline better than ANY chiropractor!

I think you would be able to appreciate its benefits and the yoga pants! Lol

I'm sure I'd appreciate you in yoga pants, but not me in yoga pants.

[kelkel]

I have been on and off here and I have had discussions with Marcus.
Why are you such high reps? Also, I am trying to get a bigger sweep and I am doing Sumo stances on most of the quad exercises. (Squat, leg press, hack). Any comments?



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Sorry I messed this one Charger. It's just the path I've fallen into lately. Plus I'm old! I've always preferred higher reps for extensions but with squats and presses I do vary it and go quite heavy. I'm strong on squats so for me to use a weight that would only get me 5-6 reps is a bit risky alone. I do it on occasion but normally I'll use a weight that will allow me to get 10-15 reps.

Normally I'll go up to a certain weight and start the set. After a few reps I know whether I'm racking it and going up or just staying and doing as many reps as possible. Either way is fine for me, I just make the decision on the fly. All that said, if I can find a way to make a lighter weight feel heavier then I'm all for it. I've been beating my joints to death for a long time.

Never been a big believer that stances make that much of a difference since the quads have basically a common attachment.

[tarmyg]

No training today but found these Raspberries while grocery shopping for $38/lb.

[marcus300]

Really like the stretching of hams and hip flexors. Triangle pose aligns spline better than ANY chiropractor!

I think you would be able to appreciate its benefits and the yoga pants! Lol

Can you please elaborate on that pose and any other for hams glutes and spine?



Sorry people for not being active I'm experiencing health issues again and an injury but i will explain more very soon.

HIT is the only way

[charger69]

Sorry I messed this one Charger. It's just the path I've fallen into lately. Plus I'm old! I've always preferred higher reps for extensions but with squats and presses I do vary it and go quite heavy. I'm strong on squats so for me to use a weight that would only get me 5-6 reps is a bit risky alone. I do it on occasion but normally I'll use a weight that will allow me to get 10-15 reps.

Normally I'll go up to a certain weight and start the set. After a few reps I know whether I'm racking it and going up or just staying and doing as many reps as possible. Either way is fine for me, I just make the decision on the fly. All that said, if I can find a way to make a lighter weight feel heavier then I'm all for it. I've been beating my joints to death for a long time.

Never been a big believer that stances make that much of a difference since the quads have basically a common attachment.

Most of the people on here have at convinced me to try HIT. I was afraid last year because of competition to change up what I was used to because I knew the results. After being dwarfed by the other heavy weights, I decided to give HIt a try.... chargers interpretation.
I just finished my last competition of the year and tried it. I am off cycle but plan on starting again. I actually really liked it. The only thing is I would do 3 sets heavy 6-8 to failure and the last set would be at a lighter weight and 10-12 reps. My thought process is to get the blood and nutrients to the muscle on the last set however I will say that I was looking pumped on the lower reps.
I am not sure right now if it is the workout or just the change in methodology.
I have gained 20 lbs since the last competitions I I obviously look bigger.
I rest for 60 seconds between sets.
I will begin posting my workouts for some feedback so I can try other things and see what works best for me. So far I am liking it. I probably still do a little more exercises per body part. I just have lodged in my head that to get the aesthetics needed to compete , you need to make sure all muscles in the group are hit and from different angles.


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[almostgone]

Can you please elaborate on that pose and any other for hams glutes and spine?



Sorry people for not being active I'm experiencing health issues again and an injury but i will explain more very soon.

HIT is the only way

[GirlyGymRat]

Can you please elaborate on that pose and any other for hams glutes and spine?



Sorry people for not being active I'm experiencing health issues again and an injury but i will explain more very soon.

HIT is the only way

Spinal alignment
https://m.youtube.com/watch?v=iQXcwrcSCbE#menu

My favorite spine adjustment


Hip flexors!


Hamstrings


[IMG]http://uploads.tapatalk-cdn.com/20180818/beb79080d4e9546134ef3ee05d1e2371.png

Bone health:
[/IMG]

[cousinmuscles]

Most of the people on here have at convinced me to try HIT. I was afraid last year because of competition to change up what I was used to because I knew the results. After being dwarfed by the other heavy weights, I decided to give HIt a try.... chargers interpretation.
I just finished my last competition of the year and tried it. I am off cycle but plan on starting again. I actually really liked it. The only thing is I would do 3 sets heavy 6-8 to failure and the last set would be at a lighter weight and 10-12 reps. My thought process is to get the blood and nutrients to the muscle on the last set however I will say that I was looking pumped on the lower reps.
I am not sure right now if it is the workout or just the change in methodology.
I have gained 20 lbs since the last competitions I I obviously look bigger.
I rest for 60 seconds between sets.
I will begin posting my workouts for some feedback so I can try other things and see what works best for me. So far I am liking it. I probably still do a little more exercises per body part. I just have lodged in my head that to get the aesthetics needed to compete , you need to make sure all muscles in the group are hit and from different angles.


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Changing from one to the other isn't the easiest thing you'll have to find a new groove from scratch. But HIT is a pre exhaust then a set to failure, and then possibly additional techniques beyond failure. The pre exhaust fatigue is what is relied upon to hit the type 2b hypertrophy fibers instead of 2a power fibers, then additional work with dropsets/rest pause etc. But the single set alone, even without a pre exhaust, is to failure. If you can duplicate the set within the same workout, even without pre exhaust and additional techniques, then you didn't hit failure. For me I usually manage to get about two thirds the amount of reps on the second set, so if I do db press and get 9 reps I get 6 or 7 on the second set, and I rest long between sets, like 3-4 minutes.

[marcus300]

Spinal alignment
https://m.youtube.com/watch?v=iQXcwrcSCbE#menu

My favorite spine adjustment


Hip flexors!


Hamstrings


[IMG]http://uploads.tapatalk-cdn.com/20180818/beb79080d4e9546134ef3ee05d1e2371.png

Bone health:
[/IMG]

wooow thanks, I will try some of these I I think its going to be a while before I can get in any of these positions. Thanks

[Obs]

wooow thanks, I will try some of these I I think its going to be a while before I can get in any of these positions. Thanks

I cant do none of that shit.
Muscle is a freakin bitch.

[Obs]

wooow thanks, I will try some of these I I think its going to be a while before I can get in any of these positions. Thanks

I just turned the pigeon pose into horny redneck.

[marcus300]

Most of the people on here have at convinced me to try HIT. I was afraid last year because of competition to change up what I was used to because I knew the results. After being dwarfed by the other heavy weights, I decided to give HIt a try.... chargers interpretation.
I just finished my last competition of the year and tried it. I am off cycle but plan on starting again. I actually really liked it. The only thing is I would do 3 sets heavy 6-8 to failure and the last set would be at a lighter weight and 10-12 reps. My thought process is to get the blood and nutrients to the muscle on the last set however I will say that I was looking pumped on the lower reps.
I am not sure right now if it is the workout or just the change in methodology.
I have gained 20 lbs since the last competitions I I obviously look bigger.
I rest for 60 seconds between sets.
I will begin posting my workouts for some feedback so I can try other things and see what works best for me. So far I am liking it. I probably still do a little more exercises per body part. I just have lodged in my head that to get the aesthetics needed to compete , you need to make sure all muscles in the group are hit and from different angles.


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You need to condense your working sets into one working set ( or two at the most) and this is taken to all out failure so its impossible to so another set. Your comment on 3 sets all to failure isn't HIT in its true fashion because if you was truly going to failure it would be impossible to do another 2 sets doing the same. What happens with most guys is they hold something back for the next set and think they have gone to failure. You have to train the brain and teach the body to go to places its never been before. Do you think you would be doing 3 sets to failure if you trained with Dorian? nope it can be a long process and its hard to accomplish but for me HIT gave me super size and freaky thickness what wont come from any other training style unless your super gifted.

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 without a partner aswell but failure means failure and not leaving something in the tank for the next set. 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.

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, some of us a dominated with more than one rather than an even split 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. Similar to long distance runners vs 100 metres athletes. 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.

Example of my preparation for my working set on a hammer strength shoulder press -working set with double dropset.

I am fully warmed up and have done my feeler sets to judge what amount of weight I will be doing, I know that this set is going to be a drop set so in my mind I know roughly how much my drops are going to be to finish the set. Machine is loaded and I am aiming for around 4-6 reps on the first set before drops, I sit on the bench and start to close my eyes and think of a situation from my past what ignites the adrenalin within me, I take myself back to how I felt at that exact time. My inner self is totally focused, my adrenaline is flowing, my aggression is sky high inside of me and ready to burst.

I grip the bar and roll my hands around the bar while taking deep breaths, my eyes are focused and I'm firing on all cylinders. My head is now concentrating on the weight and I am saying to my inner self "you lift this weight and destroy it". I start to count to in my head 1.......another deep breath 2...........another deep breath 3 and I lift the weight. It feels light due to the aggression and adrenaline flowing through me, I start to do the reps slowly with explosive power, making sure i am not going to injury my delt again, slowly down exploding up, slowly down exploding up. I start to think this is easy I am killing this weight around the 4 th rep I start to slow down, the pain starts to creep in, I am breathing heavy and grunting as i exhale. My partner is behind me telling me to "carry on come on lift the fuking weight" 5th rep done and it was so hard I know this is going to test me. The 6th rep I know its going to be hard and I should drop set now but my partner wont let me. He shouts "come on one more rep come on" so I start to lower the weight, the negative is killing me I can feel every fuking joint hurt in my body even my quads are hurting due to pressing down through my feet.

I start to press the 6th rep and I am quarter way up and its stalls, my partner says "come on finish the rep finish it" I grunt and force the bar up with the help of my partner just taking enough weight off that it moves very slowly, in the back of my head I am thinking come on help me more but he doesn't and I finish the rep off and I am totally exhausted I lock the bar and I bend over and start taking in deep breaths. My partner starts to take some weight off the bar so i can perform another 2-3 reps, by the time I've took 2 deep breaths the fuker as stripped the machine and he's giving me a slap across the back saying "come on lift the weight". I unlock and start but the weight feels the same, I am in pain now and I have to dig deep and start talking to my inner self, come on its all over in the next few reps my hearing starts popping and things go quiet, I am totally in the zone nothing can distract me and I start to press. All I can hear is muffled sound from my partner saying "come on". One rep is done and it went slow and my shoulders start to burn, they feel like cannon balls what are about to burst. I get to the top of the rep and start another rep but my strengths is fading fast the weight is too heavy, my partner starts to help me up with it but I stalls again but he keeps me going and I grunt the 2nd rep out. I lock because I knew the third rep wasn't there I was totally at the limit and if I attempted another rep my arms would of collapsed. I bend over and start to take deep breaths, I am thinking and putting myself in that time again what fires my aggression up, my partner is taking some weights off, I know any second I am going to have to finish this set. I am saying to myself last few reps this is it, you want big delts this is it.

I unlock the weight and start the first rep, I feel good the weight is lighter but the pump is killing me its hard, I'm counting each rep one......two and on the start of the third rep my eye balls are shaking I know this is limit time, my vision is going I have to concentrate to breath instead of holding my breath. I know I'm done i think this is going to be a negative rep not a positive because i cant push it up but I push with everything I've got and it moves just above my head, my partner starts screaming at me while pushing my elbows up "come on finish it". I am shouting inside to myself I will not fail I am going to finish this but I'm exhausted to the max and I know my total failure is just around the corner, but I push as hard as I possibly can and lock the bar I bend over and take some deep breaths. I'm still enraged with anger and stand up and move right over to the next movement dripping in sweat. I start to sip water and my hearing slowly starts to come back, my vision is good now and I start hearing my partner talking to me saying " holy shit that was a serious set I could see your delts grow while you was doing it" I start to calm down and look in the mirror and flex my delts and think YES. Working set done now repeat the process with lateral, rears and shrugs. At this stage it would be impossible for me to do another working set because I've done the damage, I've stimulated growth and its done.


What ever you're doing its working 20lbs is serious so why change when you're achieving those results - also with HIT it does take your body to it extremes and will push everything to the edge, so you need to be aware of this and the stress your going to cause. Making sure you rest enough to recover the CNS and also making sure you don't attack HIT for wks on end, make sure you pullback and rest for a couple of week doing another training style.

[Obs]

Jesus chrrliist marcus. Not gonna quote all that but if charger doesn't listen I will track him down.

[marcus300]

Jesus chrrliist marcus. Not gonna quote all that but if charger doesn't listen I will track him down.

Lol yeh sorry about that but i do love HIT because its done so much for me and others, but it's not the only training style what works.

[Obs]

Lol yeh sorry about that but i do love HIT because its done so much for me and others, but it's not the only training style what works.

You were doing this a long time ago.
I am just amazed at how involved you get on a single post.
It shows truth and conviction.
I am impressed.
2005 was a long time ago but you haven't deviated.

[GirlyGymRat]

wooow thanks, I will try some of these I I think its going to be a while before I can get in any of these positions. Thanks

You are so welcome! It’s a practice not a competition which is a different mindset then you may be used to. You may feel uncomfortable but no pain.

Pigeon pose is held for 9 full breaths. It’s one of the longest held poses.

XOXO