**Marcus's HIT Dungeon**

[marcus300]

What do you think your bf is ? Looking at today's leg pics ...... damn man.

Tell me your abs aren't shredded and veiny like the rest of you.

Your conditioning on a normal day is better than most before a comp.

You have to do one next year.

Remarkable all year round conditioning. I would have to starve myself to have that condition

[Capebuffalo]

Remarkable all year round conditioning. I would have to starve myself to have that condition

No kidding. He's a freak of nature.

I'm guessing Kel's chosen profession is gigalo.

[Hazard]

Remarkable all year round conditioning. I would have to starve myself to have that condition

Incredible really......

[marcus300]

Even at my best condition which was 6% which I didn't hold longer than a month I didn't look that cut.

[Rusty11]

I love straps. Actually I've moved to the hooks. With the rubber grips on pulldowns or the hammer strength machines you can't tighten straps worth a damn. Hooks hook.

I'm torn between using them or not. My grip and forearms have been growing because I usually don't use mine. Yea, I could DL more if I used them, but I dunno... I've been doing static holds after dl and that has helped.

[kelkel]

What do you think your bf is ? Looking at today's leg pics ...... damn man.

Tell me your abs aren't shredded and veiny like the rest of you.

Your conditioning on a normal day is better than most before a comp.

You have to do one next year.

No clue on BF but relatively low. I'd guess upper single digits but really don't know. I don't work abs but have clear serratus and some veins too. Sorry. Been trying to schedule a bodpod assessment at the local university but it's like pulling teeth.

Guys, I seriously appreciate the compliments. No clue why I stay like this but it's really without effort. I just eat clean and you know how I train. Just a lifestyle I guess. Cape, if I can put some more size on this ectomorph frame and life goes as expected next year I probably will compete.

[Hazard]

No clue on BF but relatively low. I'd guess upper single digits but really don't know. I don't work abs but have clear serratus and some veins too. Sorry. Been trying to schedule a bodpod assessment at the local university but it's like pulling teeth.

Guys, I seriously appreciate the compliments. No clue why I stay like this but it's really without effort. I just eat clean and you know how I train. Just a lifestyle I guess. Cape, if I can put some more size on this ectomorph frame and life goes as expected next year I probably will compete.

I'd love to do a show sometime next year. Dunno if ill be ready tho. I'm aiming for size from now until feb. then doin a serious cut to see how I look

[kelkel]

I'd love to do a show sometime next year. Dunno if ill be ready tho. I'm aiming for size from now until feb. then doin a serious cut to see how I look

Cause you're not big enough?

[Capebuffalo]

No clue on BF but relatively low. I'd guess upper single digits but really don't know. I don't work abs but have clear serratus and some veins too. Sorry. Been trying to schedule a bodpod assessment at the local university but it's like pulling teeth.

Guys, I seriously appreciate the compliments. No clue why I stay like this but it's really without effort. I just eat clean and you know how I train. Just a lifestyle I guess. Cape, if I can put some more size on this ectomorph frame and life goes as expected next year I probably will compete.

Kel thank you again for saying ectomorph. Lol. You kill me sometimes.

Compete. Damn it. I want to see those photos

[Hazard]

Cause you're not big enough?

No way..... Not big enough to do well. I don't want to step on stage and not look like I belong there. I want to step on and do well.

[AD]

No way..... Not big enough to do well. I don't want to step on stage and not look like I belong there. I want to step on and do well.

wow thats some serious motivation. thought you just got back in the game?

[Hazard]

wow thats some serious motivation. thought you just got back in the game?

I did lol.... 3 months in November but I've responded so well. I'm very pleased with where I'm at and hoping I can continue to push forward. Muscle memory played a huge role

[AD]

I did lol.... 3 months in November but I've responded so well. I'm very pleased with where I'm at and hoping I can continue to push forward. Muscle memory played a huge role

well done mate, go for it!

[Doom44]

Back day

Deadlift. 2 warm up. 1 working set to failure 5 reps.
Underhand grip pulldown 1 feel set, 1 working set 6 reps failure with 2 rest 1 drop
Barbell bent over row. 1 feel set, 1 working set 8 reps to failure with 2 rest 1 drop
Wide grip cable row 1 feel set, 1 working set 6 reps to failure with 2 drop.
Cable straight arms pulldown. 5 working set, 15/12/12/9/7 *rest 30 between set.
Hyperextension 1 feel, 1 working 8 reps to failure with 2 rest 1 drop.

My back are burn. Had a good workout. Hope everyday like this, lol

[marcus300]

Back day

Deadlift. 2 warm up. 1 working set to failure 5 reps.
Underhand grip pulldown 1 feel set, 1 working set 6 reps failure with 2 rest 1 drop
Barbell bent over row. 1 feel set, 1 working set 8 reps to failure with 2 rest 1 drop
Wide grip cable row 1 feel set, 1 working set 6 reps to failure with 2 drop.
Cable straight arms pulldown. 5 working set, 15/12/12/9/7 *rest 30 between set.
Hyperextension 1 feel, 1 working 8 reps to failure with 2 rest 1 drop.

My back are burn. Had a good workout. Hope everyday like this, lol

like the looks this but at least's try to do the deads at the end of the workout and don't go to the floor with the lift just go below the knee and keep the tension on all the time for full situltion, your building muscle not puting your back a position what could cause injury,other than that looks sweet to me .

[marcus300]

repost

This is just a reminder how I go about my training, many of you use different HIT approaches which is fine but for me these below work and they will also help some of you have a better understanding what this style is all about. I've seen many training styles being mixed up but I just want to get this out there for the people who are getting confused. It also explains some of the terminology I and others use.

Rep range
The ideal rep range for building size and stimulating hypertrophy is the 6 to 12 reps. Less than 6 reps will more or less increase strength and a degree of size, performing more than 12 reps will help build muscle endurance. Make sure that your reps fall within this range and your hitting true positive failure for the best chance of hypertrpohy. If your implementing one of the beyond failure methods such as forced & negs, rest pause or dropsetting you use a weight what is heavy enough to bring your positive failure at the low end of the rep range. An example for rest pause you use a weight what you will hit true positive failure at around the 4th rep then you would rest for around 10-15 seconds and do another couple of reps, then rest again for another 10-15 seconds and hit another 2 reps with the same weight. In total your doing 8 reps which is within range and your going to failure on each rest pause so you have a high chance of stimulating the right fibers to produce the best gains. As your rep range and strength increases towards a total of 12 reps you simple increase the weight being used so your constantly increasing intensity and overload, the two keys principles of any HIT programme. You use feeler sets to determine what weight you will be using on your working set, as you use different methods like dropsetting always makes sure you don't drop the weight to much so your not going over 12 reps in total. If you are you need to be using heavier weight on the drops so your rep range hits below the 12 reps in total. I always like to use around the 8 rep range in total and increase the reps upwards until I feel i can increase the weight so my rep range falls around the 8 rep range again. We are aiming for maximum muscle fiber recruitment hitting these rep ranges at failure will have the greatest potential for muscular growth. The above advice is for someone who is already advanced and is looking to build bigger thicker muscles, its not for someone who is building a base and foundation because these people can really benefit from using a lower rep range aswell as the above.


Stimulating growth
Remember going to true positive failure like I've describe previously hits the toughest muscle fibers what grow the biggest these are the fast twitch type 2b fibers, you hit these fibers and you will have the biggest chance of increasing in size. What we are aiming for is progression overload so you keep hitting the muscles with an increased weight so they need to change and adapt to the overload its being put under. This kind of continuous stress will have a reaction on the body and it will have no other alternative but to grow. We keep within the right rep range what stimulates the biggest growth and we continuously try and increase the intensity by increasing the reps then once the reps increase you increase the weight to bring the reps down within the correct range again. I can't stress enough about taking your muscle to true positive failure, this takes a lot of mental preparation. Before any muscle contraction occurs it originates from the brain sending signals to the nerves, the stronger the signal the more forceful the muscle contraction, in other words control your mind set pre working set and you will be in the best position to take your body to failure and beyond. I've commented many times how I go about doing my mental preparation but you master the mental side and you will see huge leaps in achieving your goals.Release the aggression by talking to your inner self and you will take your body to places its never been before. Stimulate growth by overloading your body to a state were its screaming for you to stop and no matter what you couldn't do one more rep even if your life depended on it, if you don't train in this fashion your not training hard enough.

Advanced training techniques
Forced and negatives
When your going to be implementing forced and negatives you need to be using a weight what your going to be hitting around the 3-4 rep range at true positive failure, then your spotter with help you with another 2 reps. I say 2 reps because its about the limit you can do once you have come to true positive failure and your partner is taking some of the weight off you, these forced reps will dig very deep into your muscle fiber recruitment. Once you have finished the forced reps the weight will be at the starting position and you start to complete negatives by lowering the weight very slowly, make sure you resist and fight the weight coming down and once at the bottom your partner will assist you to get the weight to the top of again and you will do another negative and you keep going until you cant do another negative, usually its around 2 negatives. Negatives done at this stage of a working set after positive muscle failure causes serious trauma to the muscle which will stimulate the release of growth factors. Your also 40% stronger on the eccentric part of the lift so once you hit failure in the lifting part of the exercise by yourself and adding forced with your partner the negatives will take you beyond and recruit further fibres like nothing I've experienced with any other training routine. Once this as been hit there is no need to do anything else because the damage has occurred and no more can be recruited only burn out and exhaustion. If we add the reps up you would be doing around 3-4 reps on the positive then 2 forced and then around 2 negative so in total your hitting around the 8 rep range. You have 3 strengths you have the positive, static and negative, the negative causes the most damage to the muscle and is the biggest cause of DOMS, you master negatives and you will see a huge improvement in muscle size and fullness.

Rest Pause
Again use a weight what you will be hitting true positive failure around the 3-4 reps range, put the weight down and rest for around 10-15 seconds which should give you around another 2 reps, then repeat and rest again and hit another 2+ reps again. Your completing a set of around 8 reps than you would normally use but your rest a couple of times within the set for around 10-15 second so you recover just enough to complete another 2 reps each time. This will recruit those tough type 2b muscle fibers and if you use your feeler sets correctly you can really cause some serious damage to your muscle and create an extreme amount of over load your body isn't use to. I like the 8 rep total mark but this isn't set in stone, you may prefer 10 reps in total or even 6 but just try and makes ure your in the 6-12 rep range and work from that to increase the intensity and overload.

Drop sets
This method needs a bit more thinking about but first lets explain what a drop set is. If we use DB curls for an example you would pick a weight again were you would be hitting around 3-4 reps at true positive failure and then get a set of lighter DB's and rep again for another couple of reps and then drop the weight again and curl another set of lighter bells for another 2-3 reps. You have to make sure you drop the weight enough to make sure you get around 2-3 reps out at failure but make sure you don't drop the weight to much, if your repping loads of reps out remember your trying to be hitting around the 8 rep range so when your doing your feeler sets its crucial to make the lighter db set just enough so you keep within the total rep range.

Halfs/quarters or partials
With partials you are doing a standard working set to which will involve you conducting a strict full range of motion to true positive failure, at this stage you would carry on doing half reps until its impossible to complete another half rep then do a quarter reps right down till you cant move the weight. A fine example would be DB side laterals were you would do strict reps till failure then carry on doing half reps so the DB's are only coming up half way then keep going till your hardly moving the weight from the side. There will be a bit of body assistance and sloppy form come into play towards the end but at this stage its fine just to get those deep muscle fibers working by going beyond failure. Extremely effective way to recruit those tough fibers we require with a constant tension approach.

Hit Supersets
Hit supersets entail you doing one exercise right after another with very little rest as in-between the two movements. With these types of supersets your still hitting the 6-12 rep range so your not doing anymore than 12 reps over two exercises, this is very important. Example you would go to true positive failure lets say on DB shoulder press and be at failure around the 5-6 rep then go straight into db side laterals for another 6 reps at the most which would be failure again. You have to make sure you use the right weight to hit the correct rep range so you don't go over the 12 rep ceiling otherwise you will trigger the muscle endurance and exhaustion and you wont tap into the tough fibers we require. Great examples is coupling compounds movements with isolation.


Combination
This protocol would consist of a combination of any of the above methods, you could use rest pause and on the second rest pause you may not be able to do anymore reps so you could go straight into a drop set to finish the working set of to failure and beyond. You could even use drop sets with partials on the last drop set to really increase the burn and intensity. The combination is endless, its how you feel to complete the workings set and what you need to do to make sure its a productive one. These are great for a back up plan if your working set starts to go wrong for any reason.

Rest
Using the above protocols is extremely tasking on your body and CNS so you need to make sure the training session are short but intense enough to stimulate growth. You also need to make sure you rest enough and have a good solid diet to suit your requirements. There is one thing for sure its impossible to train like this correctly for weeks on end, no matter how anabolic you are your going to need to pull back on the above movements and decrease the intensity and let the body fully repair and heal. This doesn't mean you have to stop training in this style just take a pullback training routine for a few weeks and lower the intensity and increase the rest days. Cortisol will fight against muscle growth so if you experience any over training symptoms its time to change things around to help your body repair and heal.


Feel sets
The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. I also take in consideration what I am going to be doing whether its forced and negs or rest pause or drops, I just judge a weight what I will be hitting failure around the 4th - 6th rep mark or less and then incorporate the beyond failure protocols. I also remember what I did last time I did that movement because in the back of my mind I know I have to overload my body. I am always pushing heavier weights or trying to increase the intensity.

Nutrition
Food is a major player when we are building muscle tissue or shredding bf. We need to eat enough energy releasing foods to fuel our workouts and also to promote muscle building. Nutrition is a very individual thing and nothing is set in stone no matter who tells you it is, its not. We are all different and have different levels of activity and we need to establish a baseline diet and work off this to suit your needs and goals. Make no mistake if you want to grow bigger thicker muscles than your going to have to eat big, train big and be consistent with everything you do. Once you establish your maintenance diet you can put a strategy together to add muscle and body weight or shred body fat. Learning how your body responds to different amounts of calories will be one most beneficial things you can do because this will open a plan to determine how you go about attacking and achieving your goals

[marcus300]

No way..... Not big enough to do well. I don't want to step on stage and not look like I belong there. I want to step on and do well.

you look big Haz

[Doom44]

like the looks this but at least's try to do the deads at the end of the workout and don't go to the floor with the lift just go below the knee and keep the tension on all the time for full situltion, your building muscle not puting your back a position what could cause injury,other than that looks sweet to me .

Alright, definitely will do deads at the end of the workout. And just go below the knees.

[Doom44]

repost This is just a reminder how I go about my training, many of you use different HIT approaches which is fine but for me these below work and they will also help some of you have a better understanding what this style is all about. I've seen many training styles being mixed up but I just want to get this out there for the people who are getting confused. It also explains some of the terminology I and others use. Rep range The ideal rep range for building size and stimulating hypertrophy is the 6 to 12 reps. Less than 6 reps will more or less increase strength and a degree of size, performing more than 12 reps will help build muscle endurance. Make sure that your reps fall within this range and your hitting true positive failure for the best chance of hypertrpohy. If your implementing one of the beyond failure methods such as forced & negs, rest pause or dropsetting you use a weight what is heavy enough to bring your positive failure at the low end of the rep range. An example for rest pause you use a weight what you will hit true positive failure at around the 4th rep then you would rest for around 10-15 seconds and do another couple of reps, then rest again for another 10-15 seconds and hit another 2 reps with the same weight. In total your doing 8 reps which is within range and your going to failure on each rest pause so you have a high chance of stimulating the right fibers to produce the best gains. As your rep range and strength increases towards a total of 12 reps you simple increase the weight being used so your constantly increasing intensity and overload, the two keys principles of any HIT programme. You use feeler sets to determine what weight you will be using on your working set, as you use different methods like dropsetting always makes sure you don't drop the weight to much so your not going over 12 reps in total. If you are you need to be using heavier weight on the drops so your rep range hits below the 12 reps in total. I always like to use around the 8 rep range in total and increase the reps upwards until I feel i can increase the weight so my rep range falls around the 8 rep range again. We are aiming for maximum muscle fiber recruitment hitting these rep ranges at failure will have the greatest potential for muscular growth. The above advice is for someone who is already advanced and is looking to build bigger thicker muscles, its not for someone who is building a base and foundation because these people can really benefit from using a lower rep range aswell as the above. Stimulating growth Remember going to true positive failure like I've describe previously hits the toughest muscle fibers what grow the biggest these are the fast twitch type 2b fibers, you hit these fibers and you will have the biggest chance of increasing in size. What we are aiming for is progression overload so you keep hitting the muscles with an increased weight so they need to change and adapt to the overload its being put under. This kind of continuous stress will have a reaction on the body and it will have no other alternative but to grow. We keep within the right rep range what stimulates the biggest growth and we continuously try and increase the intensity by increasing the reps then once the reps increase you increase the weight to bring the reps down within the correct range again. I can't stress enough about taking your muscle to true positive failure, this takes a lot of mental preparation. Before any muscle contraction occurs it originates from the brain sending signals to the nerves, the stronger the signal the more forceful the muscle contraction, in other words control your mind set pre working set and you will be in the best position to take your body to failure and beyond. I've commented many times how I go about doing my mental preparation but you master the mental side and you will see huge leaps in achieving your goals.Release the aggression by talking to your inner self and you will take your body to places its never been before. Stimulate growth by overloading your body to a state were its screaming for you to stop and no matter what you couldn't do one more rep even if your life depended on it, if you don't train in this fashion your not training hard enough. Advanced training techniques Forced and negatives When your going to be implementing forced and negatives you need to be using a weight what your going to be hitting around the 3-4 rep range at true positive failure, then your spotter with help you with another 2 reps. I say 2 reps because its about the limit you can do once you have come to true positive failure and your partner is taking some of the weight off you, these forced reps will dig very deep into your muscle fiber recruitment. Once you have finished the forced reps the weight will be at the starting position and you start to complete negatives by lowering the weight very slowly, make sure you resist and fight the weight coming down and once at the bottom your partner will assist you to get the weight to the top of again and you will do another negative and you keep going until you cant do another negative, usually its around 2 negatives. Negatives done at this stage of a working set after positive muscle failure causes serious trauma to the muscle which will stimulate the release of growth factors. Your also 40% stronger on the eccentric part of the lift so once you hit failure in the lifting part of the exercise by yourself and adding forced with your partner the negatives will take you beyond and recruit further fibres like nothing I've experienced with any other training routine. Once this as been hit there is no need to do anything else because the damage has occurred and no more can be recruited only burn out and exhaustion. If we add the reps up you would be doing around 3-4 reps on the positive then 2 forced and then around 2 negative so in total your hitting around the 8 rep range. You have 3 strengths you have the positive, static and negative, the negative causes the most damage to the muscle and is the biggest cause of DOMS, you master negatives and you will see a huge improvement in muscle size and fullness. Rest Pause Again use a weight what you will be hitting true positive failure around the 3-4 reps range, put the weight down and rest for around 10-15 seconds which should give you around another 2 reps, then repeat and rest again and hit another 2+ reps again. Your completing a set of around 8 reps than you would normally use but your rest a couple of times within the set for around 10-15 second so you recover just enough to complete another 2 reps each time. This will recruit those tough type 2b muscle fibers and if you use your feeler sets correctly you can really cause some serious damage to your muscle and create an extreme amount of over load your body isn't use to. I like the 8 rep total mark but this isn't set in stone, you may prefer 10 reps in total or even 6 but just try and makes ure your in the 6-12 rep range and work from that to increase the intensity and overload. Drop sets This method needs a bit more thinking about but first lets explain what a drop set is. If we use DB curls for an example you would pick a weight again were you would be hitting around 3-4 reps at true positive failure and then get a set of lighter DB's and rep again for another couple of reps and then drop the weight again and curl another set of lighter bells for another 2-3 reps. You have to make sure you drop the weight enough to make sure you get around 2-3 reps out at failure but make sure you don't drop the weight to much, if your repping loads of reps out remember your trying to be hitting around the 8 rep range so when your doing your feeler sets its crucial to make the lighter db set just enough so you keep within the total rep range. Halfs/quarters or partials With partials you are doing a standard working set to which will involve you conducting a strict full range of motion to true positive failure, at this stage you would carry on doing half reps until its impossible to complete another half rep then do a quarter reps right down till you cant move the weight. A fine example would be DB side laterals were you would do strict reps till failure then carry on doing half reps so the DB's are only coming up half way then keep going till your hardly moving the weight from the side. There will be a bit of body assistance and sloppy form come into play towards the end but at this stage its fine just to get those deep muscle fibers working by going beyond failure. Extremely effective way to recruit those tough fibers we require with a constant tension approach. Hit Supersets Hit supersets entail you doing one exercise right after another with very little rest as in-between the two movements. With these types of supersets your still hitting the 6-12 rep range so your not doing anymore than 12 reps over two exercises, this is very important. Example you would go to true positive failure lets say on DB shoulder press and be at failure around the 5-6 rep then go straight into db side laterals for another 6 reps at the most which would be failure again. You have to make sure you use the right weight to hit the correct rep range so you don't go over the 12 rep ceiling otherwise you will trigger the muscle endurance and exhaustion and you wont tap into the tough fibers we require. Great examples is coupling compounds movements with isolation. Combination This protocol would consist of a combination of any of the above methods, you could use rest pause and on the second rest pause you may not be able to do anymore reps so you could go straight into a drop set to finish the working set of to failure and beyond. You could even use drop sets with partials on the last drop set to really increase the burn and intensity. The combination is endless, its how you feel to complete the workings set and what you need to do to make sure its a productive one. These are great for a back up plan if your working set starts to go wrong for any reason. Rest Using the above protocols is extremely tasking on your body and CNS so you need to make sure the training session are short but intense enough to stimulate growth. You also need to make sure you rest enough and have a good solid diet to suit your requirements. There is one thing for sure its impossible to train like this correctly for weeks on end, no matter how anabolic you are your going to need to pull back on the above movements and decrease the intensity and let the body fully repair and heal. This doesn't mean you have to stop training in this style just take a pullback training routine for a few weeks and lower the intensity and increase the rest days. Cortisol will fight against muscle growth so if you experience any over training symptoms its time to change things around to help your body repair and heal. Feel sets The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. I also take in consideration what I am going to be doing whether its forced and negs or rest pause or drops, I just judge a weight what I will be hitting failure around the 4th - 6th rep mark or less and then incorporate the beyond failure protocols. I also remember what I did last time I did that movement because in the back of my mind I know I have to overload my body. I am always pushing heavier weights or trying to increase the intensity. Nutrition Food is a major player when we are building muscle tissue or shredding bf. We need to eat enough energy releasing foods to fuel our workouts and also to promote muscle building. Nutrition is a very individual thing and nothing is set in stone no matter who tells you it is, its not. We are all different and have different levels of activity and we need to establish a baseline diet and work off this to suit your needs and goals. Make no mistake if you want to grow bigger thicker muscles than your going to have to eat big, train big and be consistent with everything you do. Once you establish your maintenance diet you can put a strategy together to add muscle and body weight or shred body fat. Learning how your body responds to different amounts of calories will be one most beneficial things you can do because this will open a plan to determine how you go about attacking and achieving your goals

Good repost Marcus, I have miss it. Thanks for the repost.

[Capebuffalo]

Alright, definitely will do deads at the end of the workout. And just go below the knees.

Go to YouTube and search Kia Green Dorian Yeats train back. That will show you exactly what Marcus is saying on deads. Good video.

[marcus300]

Heya Marcus!

I wanted your advice on training. I did a mistake workout wise since I took on a workout for more experienced lifters.

Basicly I did 4 day bodypart split workout with too many sets, exercises and reps.

After reading Chris Acetos book and from other information I recieved I should of done a 3 day full body workout as a beginner more of a strength routine so I could build a base.

I wanted to ask you what basic 3 day full body training routine would you recommend?

Can I do a strength type of routine like the one I described while following a cutting diet?

My diet budjet will be around 100 € which is not a lot and my question is will I be able to structure a diet from it?

Here is a thread I made regarding my budjet and some of the food prices in my country http://forums.steroid.com/nutrition-...ould-i-do.html

A combination of strength and muscle building routine for someone who is looking to build a foundation and base is the way forward IMHO. Usually anyone who is just starting out training will build muscle no matter what routine he uses becasue his body isnt use to any kind of overload. If your past this stage and your gains have stopped to all those sets and reps you were doing then its time to change things around and see how you respond for the next 3 months attacking your body at a different angle. Chris is a great guy ive followed many of his articles and he is an excellent coach with imense knowledge of every part of bodybuilding.

I wouldnt say you should of done any kind of set routine because this is something what your going to have to find out by trying different styles. What you need to do if your have been doing a large amount of volume training you need to change it to the complete oppersite and see how things go for 3 months and adjust accordinly. You dont want to be using the training methods in this thread if your not at this level yet just keep basic. Its very hard to simple write down a routine for someone i dont know anything about. With my online clients i have i make sure they let me know everything about them so i can basically build a routine around them and their goals. I'm not going to give you the diet and routine you desire from the little amount of information you have given me in all honesty. I am not a follower of things what are set in stone because we have to adapt to change to how we respond, one of the most important things we can do is listen to your body and what its saying to you. One thing is for sure if your not growing and you havent been trianing that long something major is wrong, you are either not trianing or eating correctly but probably both. I really dont think you can go wrong with Chris's advice so just follow one of his newbie trianing routines and see how you respond. You have to master the art of lifting a weight properly with good strict form, you also need to feed the growth properly what you have stimulated and make sure you have enough rest.

Cutting bodyfat is down to your diet and cardio far more than what rotuine you are doing. I dont know how fat you are but one of the best ways for any newbie to start cutting is to build msucle tissue to increase the metabolusim. I also wouldnt diet to much at the risk of losing tissue which si the worse thing you can do when cutting bf. If you have stuided Chris's books you will know exactly what i am talking about, the carb rotation is an excellent way to lose bf while training to stimulate muscle tissue.

No idea how much food costs in your country but you should be able to eat basically for a little amount of money if you keep to the basic cheap protiens, carbs and fats. $100 is weekly I hope and not monthly because if it is I would say your pissing against the wind with that amount of money to feed growth

[Doom44]

Go to YouTube and search Kia Green Dorian Yeats train back. That will show you exactly what Marcus is saying on deads. Good video.

Yes, I watched it. Will try this in my next back workout

[marcus300]

Yes, I watched it. Will try this in my next back workout

watch from 22:04 - its done at the end of the back so its ore exhausted and also we are aiming to build tissue more than strength so attack it to build tissue and not a powerlifting movement. Works best for me and the floor dead fuked my back up yrs ago.

[DCI]

Go to YouTube and search Kia Green Dorian Yeats train back. That will show you exactly what Marcus is saying on deads. Good video.

And has one of Yates' quality quote to Kai and his trainer put some fcking weight on the bar then go lift it lol

[marcus300]

This is what ive be saying all the way through this thread,

[Igifuno]

Repost of the year! Great read and extremely helpful. Chest and bis are going to get massacred today...

Knees hurt from yesterday's leg routine, this is unusual. May need to look into some knee wraps.

[Capebuffalo]

Watched that the other day.
When I see anything Dorian I picture that being Marcus. When I read your post I hear Dorians voice. Lol

[Igifuno]

Watched that the other day. When I see anything Dorian I picture that being Marcus. When I read your post I hear Dorians voice. Lol

My favorite line from blood and guts is when Dorian says "business as usual".. Great voice.

[Capebuffalo]

Feel better today. Got a good nights sleep last night. Cold is almost over. I hope.
Did shoulders this morning. I'm not 100% so I eased up on the weight a little. Wasn't expecting much from the work out. I am pleasantly surprised. I walked out of the gym my shoulders are screaming at me. Weight was at the mark of 10 rep range. Wow. They are full and hurt. I love it. I may modify what I have been doing if this is where I need to be. And listening to my body this is the hurt point. I will see. Humm

[DCI]

The more you listen and understand the more you will click onto what the big men are saying

[kelkel]

Repost of the year! Great read and extremely helpful. Chest and bis are going to get massacred today...

Knees hurt from yesterday's leg routine, this is unusual. May need to look into some knee wraps.

Neoprene pull-ups.

[Capebuffalo]

Repost of the year! Great read and extremely helpful. Chest and bis are going to get massacred today...

Knees hurt from yesterday's leg routine, this is unusual. May need to look into some knee wraps.

Are you going below parallel on squats?

[Igifuno]

Neoprene pull-ups.

something like this? http://www.dme-direct.com/hely-weber-spiral-sleeve-3725

Are you going below parallel on squats?

Yep.. need to go mid range, right? Same style as shown in the deadlift video, except with squats..

[Igifuno]

Chest/bis: Big focus today on keeping with slow reps, constricting at the top and slow, controlled negatives

Incline dumbell press:
Warm up 55'sx12
Feel set 75'sx10
Working 100's (yeahhh!!)x4, then drop to 75'sx5 (failure)

Hammer strenght decline
225x10
315x6
315x4, then drop to 225x6

Flat bench fly:
55'sx10 (way too easy)
75'sx6, drop to 55'sx4 (failure)
Cable crossover for burnout 40x15

Bis:
Warm up on cybex bi machine

Standing cable curls
40x12
80x8, then drop to 40x6

Hammer strength seated curls (single arm movements)
50x10
65x6
65x4 then drop to 50x6

Standing dumbell curls
40'sx8
45'sx4, drop to 40x2, dropo to 30'sx4.. done. 45 minutes on the nose.

Cardio only 15 minutes.. lots of leg, heel and knee pain today.

[Capebuffalo]

something like this? Hely & Weber Spiral Sleeve #3725 - CHEAPEST DME-Direct



Yep.. need to go mid range, right? Same style as shown in the deadlift video, except with squats..

If your knees are starting to hurt I would go to parallel. Ass in the grass sounds good but puts a lot of strain on you.

[Igifuno]

If your knees are starting to hurt I would go to parallel. Ass in the grass sounds good but puts a lot of strain on you.

Yup. I'm not a young buck anymore. Keep forgetting.

[Capebuffalo]

Yup. I'm not a young buck anymore. Keep forgetting.

I only go as low as the 1 st rung on my walker.

[Igifuno]

I only go as low as the 1 st rung on my walker.

Lol.. I'm not too far behind you brutha.

[Sfla80]

So what do you guys perfer...heavy squats to parallel or less weight and ass to grass?

Posted a video awhile back (my own thread not here)...and everyone told me go ass to grass.

[DCI]

Just below parallel for me and with decent weight any lower I feel it too much in my knees I'd rather go balls out on the leg press as it is safer