**Marcus's HIT Dungeon**

[kelkel]

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

XOXO

So panting like I'd be doing doesn't count?

[GirlyGymRat]

So panting like I'd be doing doesn't count?

We would count that!!! lol

It’s not that bad. Start from down dog. Lift one leg to sky and then bring between hands as in runners stretch. Then lower the bend leg to the ground and wha lag! The put your pigeon to sleep - lay body and arms over bent leg! 9 pants!!!

[tarmyg]

Great training today. I just wanted to scream, FINALLY, been a few very though weeks and training, while still going, have had to take a backseat. Like, I'm sure for most, the family will take priority and there are only so many hours in the day and I favor sleep as that is a massive kryptonite for me. No sleep = massive asshole!

Today's training:
3-Position Squat Snatch + Snatch Balance
5 Sets @ 50kg

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 60kg

Pausing Snatch Pulls
5 Sets of 2 @ 70kg
2 Seconds Pause at Knee

Front Squat
Find 10-rep max
Still stuck on 100kg and 7-reps. Going to have to really push hard on this one next Monday.

Conditioning
5-Rounds, AMRAP, 2-minutes
10 Burpees
200m Run
Max Burpees in leftover time
3-minute rest
NOTE: Squeezed out 74 Burpees beating every youngster in the box. That felt good.

[IronClydes]

I’ve taken some time off of HIT while I’ve training for endurance mountain bike races. In 50 days, however, I’m returning to HIT with a vengeance to recoup some muscle loss.

I’ll be doing a lean bulk on Cycle (Tren E, Dbol kickstart, on TRT test dosage, if not slightly more).

My challenge is: what is the ideal way to implement Marcus’s HIT training into an already volume intensive indoor bike cardio program with the following schedule?

Monday- weights
Tuesday- bike 60
Wednesday-bike 60 (leg weights after)
Thursday-bike 75
Friday- weights
Saturday- bike 90-120
Sunday- bike 75-120

I can’t pull back on the cardio, it’s required to be grow endurance and be prepared for endurance races late this year and early next year.

As I said, I’ll be on Cycle for this planned 12 week lean bulk. I had a program planned, but I don’t like my limited weights volume, I want more and am trying to find the ideal approach to do so.

What are your suggestions?

Thanks in advance!

Here are my current stats:

37 y/o
215 pounds
10-12% BF
6 foot
20 years weights experience
4-5 years gear experience
2-3 years Marcus’s HIT
2-3 years Power Bodybuilding
3-5 years volume

Goals:
Classical physique look. Requires me to lean out midsection, increase back thickness and width, increase triceps size and biceps peak, increase hamstrings, increase medial delt and upper/inner chest.

Diet:
Currently cutting @2600 before I start Marcus’s pre-cycle prime; maintenance is typically around 2700-2800 calories on Cycle.




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[tarmyg]

Super quick workout on the schedule today.

Strict Handstand Push-ups
19 Repetitions
Rest 1 Minute
16 Repetitions
Rest 1 Minute
13 Repetitions
Rest 1 Minute
10 Repetitions

2k Row
For Time:
2,000 Meter Row
TIME: 7.10 (So badly want under 7-minutes.)

[clarky.]

Great shoulder/trap session last night, at work just now so will catch up the night. Chest the nigjt firvme, and in bits. .

[almostgone]

Great shoulder/trap session last night, at work just now so will catch up the night. Chest the nigjt firvme, and in bits. .

Really struggling with this new shift, but am either working shoulders and traps this morning or hitting the treadmill for sweat dripping fun.

[clarky.]

Really struggling with this new shift, but am either working shoulders and traps this morning or hitting the treadmill for sweat dripping fun.

You'll get there mate, work is crazy just now well as always lol then gym then i am that fuck i just crash out.

[clarky.]

Ok did shoulders and traps yesterday, they are totally fucking destroyed. Chuffed to fuck.

Standing db side raises 2w a side 1 drop

Lying db side raises 2 w

Smith press 2w 1 drop

Db front raises rev grip 2w1drop

Smith shrugs 3 sets

CG cable upright rows

cardio 10 min done.

[clarky.]

Did chest the night, went good too.

Slight incline db press 2w forced on 2nd w last 2 reps

Slight incline db fly 2w 1 drop 2nd working was flat bench and drop

Back against the wall with 10kg plate at arms length just taking it to waist hight then just above shoulder, really hitting inner chest 2w 1 drop

Pec dec 1 w 1 drop

Cardio 10 min.

[tarmyg]

Good to see you Clarky. Still not fully onboard with your version of English. Come over here to India and visit these mofos, you might have better luck here ;-)

Training got weird today as wife needed a L O T of attention this AM and I was not out the door until way past 11 AM.

Did some cleans and worked up to 100kg.

Conditioning
30-minutes, on every 3-minutes perform
50 double-unders
10 pull-ups
5 Thrusters at 50kg

[IronClydes]

I’ve taken some time off of HIT while I’ve training for endurance mountain bike races. In 50 days, however, I’m returning to HIT with a vengeance to recoup some muscle loss.

I’ll be doing a lean bulk on Cycle (Tren E, Dbol kickstart, on TRT test dosage, if not slightly more).

My challenge is: what is the ideal way to implement Marcus’s HIT training into an already volume intensive indoor bike cardio program with the following schedule?

Monday- weights
Tuesday- bike 60
Wednesday-bike 60 (leg weights after)
Thursday-bike 75
Friday- weights
Saturday- bike 90-120
Sunday- bike 75-120

I can’t pull back on the cardio, it’s required to be grow endurance and be prepared for endurance races late this year and early next year.

As I said, I’ll be on Cycle for this planned 12 week lean bulk. I had a program planned, but I don’t like my limited weights volume, I want more and am trying to find the ideal approach to do so.

What are your suggestions?

Thanks in advance!

Here are my current stats:

37 y/o
215 pounds
10-12% BF
6 foot
20 years weights experience
4-5 years gear experience
2-3 years Marcus’s HIT
2-3 years Power Bodybuilding
3-5 years volume

Goals:
Classical physique look. Requires me to lean out midsection, increase back thickness and width, increase triceps size and biceps peak, increase hamstrings, increase medial delt and upper/inner chest.

Diet:
Currently cutting @2600 before I start Marcus’s pre-cycle prime; maintenance is typically around 2700-2800 calories on Cycle.




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Bump for HIT design feedback


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[clarky.]

Good to see you Clarky. Still not fully onboard with your version of English. Come over here to India and visit these mofos, you might have better luck here ;-)

Training got weird today as wife needed a L O T of attention this AM and I was not out the door until way past 11 AM.

Did some cleans and worked up to 100kg.

Conditioning
30-minutes, on every 3-minutes perform
50 double-unders
10 pull-ups
5 Thrusters at 50kg

Thank you tarmyg, kel will help you will translation

[hollowedzeus]

Hullo strangers

[clarky.]

Really sore the day fellas, rest night. Catch up later.

[hammerheart]

Hullo strangers

Howdy

[marcus300]

I’ve taken some time off of HIT while I’ve training for endurance mountain bike races. In 50 days, however, I’m returning to HIT with a vengeance to recoup some muscle loss.

I’ll be doing a lean bulk on Cycle (Tren E, Dbol kickstart, on TRT test dosage, if not slightly more).

My challenge is: what is the ideal way to implement Marcus’s HIT training into an already volume intensive indoor bike cardio program with the following schedule?

Monday- weights
Tuesday- bike 60
Wednesday-bike 60 (leg weights after)
Thursday-bike 75
Friday- weights
Saturday- bike 90-120
Sunday- bike 75-120

I can’t pull back on the cardio, it’s required to be grow endurance and be prepared for endurance races late this year and early next year.

As I said, I’ll be on Cycle for this planned 12 week lean bulk. I had a program planned, but I don’t like my limited weights volume, I want more and am trying to find the ideal approach to do so.

What are your suggestions?

Thanks in advance!

Here are my current stats:

37 y/o
215 pounds
10-12% BF
6 foot
20 years weights experience
4-5 years gear experience
2-3 years Marcus’s HIT
2-3 years Power Bodybuilding
3-5 years volume

Goals:
Classical physique look. Requires me to lean out midsection, increase back thickness and width, increase triceps size and biceps peak, increase hamstrings, increase medial delt and upper/inner chest.

Diet:
Currently cutting @2600 before I start Marcus’s pre-cycle prime; maintenance is typically around 2700-2800 calories on Cycle.




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Heelo my friend how are you doing, nice to see you back under the weights

I'm extremely busy at the moment and this is only a flying visit so I will answer the best I can when I have more time maybe at weekend if that's ok.

[IronClydes]

Heelo my friend how are you doing, nice to see you back under the weights

I'm extremely busy at the moment and this is only a flying visit so I will answer the best I can when I have more time maybe at weekend if that's ok.

Thank you, Marcus!


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[kelkel]

Quads yesterday:

Bike warm up-5 minutes
Extensions: 3 sets 15-20 reps
Verticals: 3-sets 12 ish reps
Smith one leg lunges: 3 sets 10-12 reps
Sumo style squat with 100 lb dumbell held between legs: 3 sets slow and deep, 15 reps

Killed them. Give those dumbell squats a try to finish a leg workout sometime.

Pic from yesterday post workout. Veins were kicking.

[almostgone]

Quads yesterday:

Bike warm up-5 minutes
Extensions: 3 sets 15-20 reps
Verticals: 3-sets 12 ish reps
Smith one leg lunges: 3 sets 10-12 reps
Sumo style squat with 100 lb dumbell held between legs: 3 sets slow and deep, 15 reps

Killed them. Give those dumbell squats a try to finish a leg workout sometime.

Pic from yesterday post workout. Veins were kicking.

Why do I get the feeling you sprung from the womb @ 8% BF and max vascularity?

[tarmyg]

Quads yesterday:

Bike warm up-5 minutes
Extensions: 3 sets 15-20 reps
Verticals: 3-sets 12 ish reps
Smith one leg lunges: 3 sets 10-12 reps
Sumo style squat with 100 lb dumbell held between legs: 3 sets slow and deep, 15 reps

Killed them. Give those dumbell squats a try to finish a leg workout sometime.

Pic from yesterday post workout. Veins were kicking.

For foocks sake!!! Damn genetic freak!

[tarmyg]

As I am in (I think) 6th week of cycling one thing, have become very clear to me. If I run the same cycle, with a break in between, twice in a row, it has a minimal effect. It's like to body is saying, "Ok, you did that last time, a bit tired of it, change it up." While I am not noticing super strength on my cycle, I see increases, like easily Power Cleaning 100kg. Not sure why I need to switch compounds each cycle but that is my conclusion. Not sure what you guys, especially with 20+ more years of cycling experience think?

[charger69]

I need to do something different. The heavy weights are dwarfing me by at least 20 lbs. I am progressing, but I need to progress quicker. Marcus gave a good visualization. We'll see tomorrow. I train without a partner so I will not be able to do this on bench or incline however I could try the machines/

[clarky.]

Morning fellas/ladies, arms for me the day, report back after work.

[kelkel]

Morning Clarky. Shoulders and tri's on my agenda.

[GirlyGymRat]

I’ve never known anyone with this much vascular definition. It’s absolutely incredible. No problem getting blood from you!

Very nice!

Pic from yesterday post workout. Veins were kicking.

[cousinmuscles]

As I am in (I think) 6th week of cycling one thing, have become very clear to me. If I run the same cycle, with a break in between, twice in a row, it has a minimal effect. It's like to body is saying, "Ok, you did that last time, a bit tired of it, change it up." While I am not noticing super strength on my cycle, I see increases, like easily Power Cleaning 100kg. Not sure why I need to switch compounds each cycle but that is my conclusion. Not sure what you guys, especially with 20+ more years of cycling experience think?

Some questions, how long were the breaks? which compounds?

[cousinmuscles]

Quads yesterday:

Bike warm up-5 minutes
Extensions: 3 sets 15-20 reps
Verticals: 3-sets 12 ish reps
Smith one leg lunges: 3 sets 10-12 reps
Sumo style squat with 100 lb dumbell held between legs: 3 sets slow and deep, 15 reps

Killed them. Give those dumbell squats a try to finish a leg workout sometime.

Pic from yesterday post workout. Veins were kicking.

Shit I missed this post. Sick legs kel. Too bad we don't live in the future, we could analyze your genes for metabolism and implement them through gene splicing into ourselves. lol

[almostgone]

Off to bed for me. Lots to do tomorrow, starting with giving my bank rep an earful.
It's Friday in SC, so everyone have a kick-ass day!!!

[marcus300]

Bump for HIT design feedback


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Not sure how your going to design a HIT routine around all that cardio nearly every day. HIT takes your body to its limits and you push the boundaries to increase the intensity and then you rest and repair, but with your harsh cardio what seems to be every day all I can see happening is CNS burnout.

Maybe your training style needs to be less aggressive and pullback on the intensity because I cant see any benefit when your doing cardio at such an intensity level plus proper HIT. You can't do both so pullback on one style.

[clarky.]

Hi fellas/ladies, did arms yesterday. Great session, nice and sore this morning. Simple session exercise wise.

Incline db curls 2w DD. New weight

Db preacher 2w 1 drop drop the angle of the bench a bit. Got a far far better stretch.



Db hammer curls 2 w doing these across the body a lot harder

Flat db sculls 2w

Cable kick backs 2w 1 drop fuck be they are so so better that a db.

Behind head tri ex v bar 2w

Done, great heavy session and am in bits lol.

[IronClydes]

Not sure how your going to design a HIT routine around all that cardio nearly every day. HIT takes your body to its limits and you push the boundaries to increase the intensity and then you rest and repair, but with your harsh cardio what seems to be every day all I can see happening is CNS burnout.

Maybe your training style needs to be less aggressive and pullback on the intensity because I cant see any benefit when your doing cardio at such an intensity level plus proper HIT. You can't do both so pullback on one style.

While I was hoping for a different answer, I understand completely.

So, a different approach then, what’s the most cardio I can get away with while making the most of HIT training without burning out my CNS?

Would 3-4 days cardio instead make a difference? If so, how would you structure it with the HIT for maximal muscle gain while retaining my endurance cardio base?


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[IronClydes]

While I was hoping for a different answer, I understand completely.

So, a different approach then, what’s the most cardio I can get away with while making the most of HIT training without burning out my CNS?

Would 3-4 days cardio instead make a difference? If so, how would you structure it with the HIT for maximal muscle gain while retaining my endurance cardio base?


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The cardio is legs and cardiovascular system only. So, my leg training days are non-HIT, higher rep, lower volume, to prevent overtraining. Basically, just leg curls, extensions, squats, in the 8-15 rep ranges.


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[Capebuffalo]

I need to do something different. The heavy weights are dwarfing me by at least 20 lbs. I am progressing, but I need to progress quicker. Marcus gave a good visualization. We'll see tomorrow. I train without a partner so I will not be able to do this on bench or incline however I could try the machines/

Slin and food.

[TRA]

Hey all, finally getting caught up ffs.

Still on keto, down to 225 from 245 and feeling good. Good energy levels and decent performance. Still doing a routine someone designed for me - weird split but basically volume days followed by mechanical overload/intensity days with one full body day to finish off a 5 day w/o over 7 days. Really different approach and hard to get used to as the results after w/o are very different from HIT. Took me a couple of weeks to get out of the complete failure mindset from HIT but I needed a break.
Plan is to continue this routine/diet to 205-210 then regroup and consider some HIT and mass. Only took me a year to get dialed in with all the health problems and stressors from home/work but it just goes to show continuing to try and move forward no matter what eventually gets one through the rough times and pays off. If I would have quit or given up I’d be a bag of shite laying on my couch watching Oprah by now.

Glad to see the workouts posted here. Going to try and get back more often to read and support if nothing else.

[clarky.]

Good stuff T, we all need change/rest at some point.

[clarky.]

Hi fellas/ladies, traps and shoulders are easing off now, doms eith chest as always.
Arms are very sore. Not working the mora so going fishing with the mrs so resting all wk end. Hope everyone is doing well.

[kelkel]

Hey all, finally getting caught up ffs.

Still on keto, down to 225 from 245 and feeling good. Good energy levels and decent performance. Still doing a routine someone designed for me - weird split but basically volume days followed by mechanical overload/intensity days with one full body day to finish off a 5 day w/o over 7 days. Really different approach and hard to get used to as the results after w/o are very different from HIT. Took me a couple of weeks to get out of the complete failure mindset from HIT but I needed a break.
Plan is to continue this routine/diet to 205-210 then regroup and consider some HIT and mass. Only took me a year to get dialed in with all the health problems and stressors from home/work but it just goes to show continuing to try and move forward no matter what eventually gets one through the rough times and pays off. If I would have quit or given up I’d be a bag of shite laying on my couch watching Oprah by now.

Glad to see the workouts posted here. Going to try and get back more often to read and support if nothing else.

Glad all is well TR! You are missed around here!

[TRA]

Glad all is well TR! You are missed around here!

Thanks Kel. Hope to be back soonish. Those leg shots are inspiring. Post up a side view sometime if you have one - would like to see the depth of those hammies

[almostgone]

Hey all, finally getting caught up ffs.

Still on keto, down to 225 from 245 and feeling good. Good energy levels and decent performance. Still doing a routine someone designed for me - weird split but basically volume days followed by mechanical overload/intensity days with one full body day to finish off a 5 day w/o over 7 days. Really different approach and hard to get used to as the results after w/o are very different from HIT. Took me a couple of weeks to get out of the complete failure mindset from HIT but I needed a break.
Plan is to continue this routine/diet to 205-210 then regroup and consider some HIT and mass. Only took me a year to get dialed in with all the health problems and stressors from home/work but it just goes to show continuing to try and move forward no matter what eventually gets one through the rough times and pays off. If I would have quit or given up I’d be a bag of shite laying on my couch watching Oprah by now.

Glad to see the workouts posted here. Going to try and get back more often to read and support if nothing else.

Dang Trail, you're well on your way to your target weight! When you get time please share a little more of your current workout scheme.