**Marcus's HIT Dungeon**

[charger69]

Slin and food.

Already there brother! I hang around Obs. LOL


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[charger69]

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.

Attachment 173988

Holy shit!!! Just when I think I am closing in on you and you have to show that pic! LOL


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[charger69]

So far so good. How long do you rest on HIT the Marcus way?
My concerns
- going this heavy does it screw with your joints? Remember I’m 51. I am not having issues at this time.
- what exactly are feeler sets. Being the first time, I understand, but since I have a record of where I started, I do not need feeler sets to determine the weight????

I am a little concerned with legs and HIT. Squat is a staple that I must do. I have a fused vertebrae in my back. Going super heavy concerns me. What do you guys do?

Also chest- I workout alone. How do you guys go to failure without a partner? I used the machines, but I like the free weights better.

Based on Marcus’s explanation, I do not feel that I am reaching complete failure every time. . It’s a mental thing . I will get there.
What helped me was picturing Marcus’s avi yelling at me. He is one scary dude. LOL


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[Capebuffalo]

Already there brother! I hang around Obs. LOL


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You need to pay him more. He’s holding back on you.

[almostgone]

So far so good. How long do you rest on HIT the Marcus way?
My concerns
- going this heavy does it screw with your joints? Remember I’m 51. I am not having issues at this time.
- what exactly are feeler sets. Being the first time, I understand, but since I have a record of where I started, I do not need feeler sets to determine the weight????

I am a little concerned with legs and HIT. Squat is a staple that I must do. I have a fused vertebrae in my back. Going super heavy concerns me. What do you guys do?

Also chest- I workout alone. How do you guys go to failure without a partner? I used the machines, but I like the free weights better.

Based on Marcus’s explanation, I do not feel that I am reaching complete failure every time. . It’s a mental thing . I will get there.
What helped me was picturing Marcus’s avi yelling at me. He is one scary dude. LOL


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To really get to complete failure, you have to picture Marcus with his leather mask on and holding a bottle of chloroform in his hand.

As far as feeler sets, I'll offer what I can. I generally do a couple or three warm up sets that I go progressively heavier on. By my last warm up set, I have a decent idea of what will be my working weight based on the rep range I am shooting for.

I keep a logbook as well, and my first warm up weight has stayed the same for ages. However, on my next couple of sets, the weights have slowly increased or the number of reps increased. I still try to stick with a lower rep range on my working sets, but only on the exercises that my body allows me to. For instance on shoulders, you won't catch me cranking out a total of 4 reps for a working set. I'll either do a drop set with d'bells, a rest pause in the Smythe machine, or I'll run a couple or three small sets. My shoulders won't allow otherwise.

I lift alone at home in my shop, so I know where you're coming from. For chest, something Marcus got me to doing is supersetting flyes with presses. To clarify, I'll try to get a weight that I can get for a good 7 reps or so of flyes and without dropping them, I go straight into presses. Now, again, because of my shoulder, I may have to run multiple (2-3) sets at a weight that I'm not proud of, but it gets the job done very well.


Fe: squats, I have a day just for squats. It took me forever due to old injuries, but Kel and Marcus both helped me get back into squatting. I do like 20 rep sets though, so I start with a dry bar, 20 reps, plate/side, 20 reps, 2 plates, 3 plates, etc. and then I work my way back down 20 reps at a time, dropping a plate/side every 20 reps. I definitely get a good 90 seconds to 2 minutes between sets, but it has helped my heart tremendously.

I think.when Marcus gets time, he mentioned posting up some info on mobility for squats, which is something I'm looking forward to.

When you lift alone, rest pause, drop sets, and supersets are kind of a necessary tool, or at least it is for me.

Things like calf raises in my leg press, seated calf raises, leg presses, hack squats in my leg press, reverse hacks, and some pulldown work, it is pretty much go until I have to hit the safeties or rack it. Not until I think I have to rack it, but I have to rack it.

I don't do that on regular back squats. If I am seriously in doubt, I will put it back into my squat rack hooks before I will dump it on the arms.

Also, I can only got about 4 weeks at that pace and that is it. I have to drop the beyond failure training for a week or two and run more volume. I'll soon be 54 and the body just won't eat all the shit I used to throw at it?

I don't know if that helps, Charger, but I hope it does.

Edit: As far as rest between sets, I try to keep it down low a minute or so in winter, when it is 100°+ in the summertime with no A/C, then I jump back at it as soon as possible, maybe 2 minutes max with squats being the exception.

Also, I think on page 41, Marcus walked through one of his lifting sessions. If you haven't read it, you may want to give it a look see.

[kelkel]

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

[marcus300]

So far so good. How long do you rest on HIT the Marcus way?
My concerns
- going this heavy does it screw with your joints? Remember I’m 51. I am not having issues at this time.
- what exactly are feeler sets. Being the first time, I understand, but since I have a record of where I started, I do not need feeler sets to determine the weight????

I am a little concerned with legs and HIT. Squat is a staple that I must do. I have a fused vertebrae in my back. Going super heavy concerns me. What do you guys do?

Also chest- I workout alone. How do you guys go to failure without a partner? I used the machines, but I like the free weights better.

Based on Marcus’s explanation, I do not feel that I am reaching complete failure every time. . It’s a mental thing . I will get there.
What helped me was picturing Marcus’s avi yelling at me. He is one scary dude. LOL


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To really get to complete failure, you have to picture Marcus with his leather mask on and holding a bottle of chloroform in his hand.

As far as feeler sets, I'll offer what I can. I generally do a couple or three warm up sets that I go progressively heavier on. By my last warm up set, I have a decent idea of what will be my working weight based on the rep range I am shooting for.

I keep a logbook as well, and my first warm up weight has stayed the same for ages. However, on my next couple of sets, the weights have slowly increased or the number of reps increased. I still try to stick with a lower rep range on my working sets, but only on the exercises that my body allows me to. For instance on shoulders, you won't catch me cranking out a total of 4 reps for a working set. I'll either do a drop set with d'bells, a rest pause in the Smythe machine, or I'll run a couple or three small sets. My shoulders won't allow otherwise.

I lift alone at home in my shop, so I know where you're coming from. For chest, something Marcus got me to doing is supersetting flyes with presses. To clarify, I'll try to get a weight that I can get for a good 7 reps or so of flyes and without dropping them, I go straight into presses. Now, again, because of my shoulder, I may have to run multiple (2-3) sets at a weight that I'm not proud of, but it gets the job done very well.


Fe: squats, I have a day just for squats. It took me forever due to old injuries, but Kel and Marcus both helped me get back into squatting. I do like 20 rep sets though, so I start with a dry bar, 20 reps, plate/side, 20 reps, 2 plates, 3 plates, etc. and then I work my way back down 20 reps at a time, dropping a plate/side every 20 reps. I definitely get a good 90 seconds to 2 minutes between sets, but it has helped my heart tremendously.

I think.when Marcus gets time, he mentioned posting up some info on mobility for squats, which is something I'm looking forward to.

When you lift alone, rest pause, drop sets, and supersets are kind of a necessary tool, or at least it is for me.

Things like calf raises in my leg press, seated calf raises, leg presses, hack squats in my leg press, reverse hacks, and some pulldown work, it is pretty much go until I have to hit the safeties or rack it. Not until I think I have to rack it, but I have to rack it.

I don't do that on regular back squats. If I am seriously in doubt, I will put it back into my squat rack hooks before I will dump it on the arms.

Also, I can only got about 4 weeks at that pace and that is it. I have to drop the beyond failure training for a week or two and run more volume. I'll soon be 54 and the body just won't eat all the shit I used to throw at it?

I don't know if that helps, Charger, but I hope it does.

Edit: As far as rest between sets, I try to keep it down low a minute or so in winter, when it is 100°+ in the summertime with no A/C, then I jump back at it as soon as possible, maybe 2 minutes max with squats being the exception.

Also, I think on page 41, Marcus walked through one of his lifting sessions. If you haven't read it, you may want to give it a look see.

I think AG hit every point and couldn't of said it better myself.

One thing I discovered at an early age was i had to push my body to a level it wasn't use to. I had to increase intensity to produce the size i was comfortable with. The pain is immense and requires a strong mind to consistently push to these area's but you want to look different than the normal gym bum you got to dig deep emotionally and in every workout. Also never understatement the importance of rest and of course pullbacks

[marcus300]

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/

Doesn't really matter if you're training without a partner, just implement other protocols to reach your desired failure and stress.

[marcus300]

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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Cardio is extremely good but from your post i read it like you did some extreme endurance cardio to support your other sport. Training all the time isn't wise especially with HIT due to the recovery your body needs to support growth

[marcus300]

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.

Nice to hear from you, i was wondering how things were going with your plan. Glad to see your evolving your training to suit your goals.

Keep posting updates mate

[marcus300]

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.

Hope everything is getting better mate and when you have time send us an email and let me how the family are doing. I worry about you, you Scottish cunt

[almostgone]

Hope everything is getting better mate and when you have time send us an email and let me how the family are doing. I worry about you, you Scottish cunt

He is a lovable cunt though, isn't he?

[marcus300]

He is a lovable cunt though, isn't he?

Yeah he's special kinda like in special needs sense lol

[almostgone]

I need to drop him a line myself. I would've sworn the Internet ran in and out of Scotland, but he hasn't e-mailed me recently, so I will email him.
Actually, I'm being too rough on him, LOL. He said work and everything else had been overwhelming recently and I do think the world of my ginger buddy!
I just miss those kilt pics he used to send all of the time. He had one with a custom sporran that doubled as a portable tackle box in case he saw a new place to wet a hook.

[marcus300]

I need to drop him a line myself. I would've sworn the Internet ran in and out of Scotland, but he hasn't e-mailed me recently, so I will email him.
Actually, I'm being too rough on him, LOL. He said work and everything else had been overwhelming recently and I do think the world of my ginger buddy!
I just miss those kilt pics he used to send all of the time. He had one with a custom sporran that doubled as a portable tackle box in case he saw a new place to wet a hook.

Lmfao bwhahahaha

[charger69]

To really get to complete failure, you have to picture Marcus with his leather mask on and holding a bottle of chloroform in his hand.

As far as feeler sets, I'll offer what I can. I generally do a couple or three warm up sets that I go progressively heavier on. By my last warm up set, I have a decent idea of what will be my working weight based on the rep range I am shooting for.

I keep a logbook as well, and my first warm up weight has stayed the same for ages. However, on my next couple of sets, the weights have slowly increased or the number of reps increased. I still try to stick with a lower rep range on my working sets, but only on the exercises that my body allows me to. For instance on shoulders, you won't catch me cranking out a total of 4 reps for a working set. I'll either do a drop set with d'bells, a rest pause in the Smythe machine, or I'll run a couple or three small sets. My shoulders won't allow otherwise.

I lift alone at home in my shop, so I know where you're coming from. For chest, something Marcus got me to doing is supersetting flyes with presses. To clarify, I'll try to get a weight that I can get for a good 7 reps or so of flyes and without dropping them, I go straight into presses. Now, again, because of my shoulder, I may have to run multiple (2-3) sets at a weight that I'm not proud of, but it gets the job done very well.


Fe: squats, I have a day just for squats. It took me forever due to old injuries, but Kel and Marcus both helped me get back into squatting. I do like 20 rep sets though, so I start with a dry bar, 20 reps, plate/side, 20 reps, 2 plates, 3 plates, etc. and then I work my way back down 20 reps at a time, dropping a plate/side every 20 reps. I definitely get a good 90 seconds to 2 minutes between sets, but it has helped my heart tremendously.

I think.when Marcus gets time, he mentioned posting up some info on mobility for squats, which is something I'm looking forward to.

When you lift alone, rest pause, drop sets, and supersets are kind of a necessary tool, or at least it is for me.

Things like calf raises in my leg press, seated calf raises, leg presses, hack squats in my leg press, reverse hacks, and some pulldown work, it is pretty much go until I have to hit the safeties or rack it. Not until I think I have to rack it, but I have to rack it.

I don't do that on regular back squats. If I am seriously in doubt, I will put it back into my squat rack hooks before I will dump it on the arms.

Also, I can only got about 4 weeks at that pace and that is it. I have to drop the beyond failure training for a week or two and run more volume. I'll soon be 54 and the body just won't eat all the shit I used to throw at it?

I don't know if that helps, Charger, but I hope it does.

Edit: As far as rest between sets, I try to keep it down low a minute or so in winter, when it is 100°+ in the summertime with no A/C, then I jump back at it as soon as possible, maybe 2 minutes max with squats being the exception.

Also, I think on page 41, Marcus walked through one of his lifting sessions. If you haven't read it, you may want to give it a look see.

That is the info I was looking for! Thank you!


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[charger69]

I think AG hit every point and couldn't of said it better myself.

One thing I discovered at an early age was i had to push my body to a level it wasn't use to. I had to increase intensity to produce the size i was comfortable with. The pain is immense and requires a strong mind to consistently push to these area's but you want to look different than the normal gym bum you got to dig deep emotionally and in every workout. Also never understatement the importance of rest and of course pullbacks

Thank you. We’ll see this coming year!


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[GirlyGymRat]

Boot camp conditioning heavy on legs and shoulders. Not feeling strong today. One hour yoga.

[tarmyg]

I may have to run multiple (2-3) sets at a weight that I'm not proud of, but it gets the job done very well.

This right here. No ego lifting but do what needs to get done to stimulate some growth. This is spot on advice in my book. A short book at that but I do what I can to fill it up ;-)

[almostgone]

This right here. No ego lifting but do what needs to get done to stimulate some growth. This is spot on advice in my book. A short book at that but I do what I can to fill it up ;-)

Thanks, Tarmyg. If I had to feed my ego based on my lifts, my ego.would starve!

[marcus300]

What a glorious rainy day

[IronClydes]

Cardio is extremely good but from your post i read it like you did some extreme endurance cardio to support your other sport. Training all the time isn't wise especially with HIT due to the recovery your body needs to support growth

Yes, it goes through phases of periodization. For example, these 12 weeks are Base building and low intensity. Next two phases of 8 weeks get gradually more intense.

I can drop it down to 3-4 days per week minimum without sacrificing cardio endurance results.

If I did that, what would be the ideal spread for HIT weight days? Weights will always have priority, so pullback will come from cardio first.


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[charger69]

Well, now I have hemorrhoid issues. LOL

I got up at 4:30 on Saturday to get in legs and did a modified HIIT with squats, leg press, hack, and leg extension.
I later officiated 3 football games. Wrong day to do legs. Worse yet, I was 20 yards behind on the play and I was in an all out sprint... I think I pulled my groin muscle. I could only jog the rest of the fame.


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[marcus300]

Yes, it goes through phases of periodization. For example, these 12 weeks are Base building and low intensity. Next two phases of 8 weeks get gradually more intense.

I can drop it down to 3-4 days per week minimum without sacrificing cardio endurance results.

If I did that, what would be the ideal spread for HIT weight days? Weights will always have priority, so pullback will come from cardio first.


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I would do one body part per session- 5 sessions per week with 2 rest days. Let us know how you're getting on

[marcus300]

Leg session

Started with a lot of stretching and mobility work especially in the hams and lower back area. This really loosens me up to be able to squat deep enough in good form. Also did some foam rolling all over my back, legs and calves.

Leg extension
3 warm up sets - these were higher volume reps for me but wanted to get a lot of blood in the area so really pushed on these
1 working set - heavy and strict but very slow very much time under tension form. Hit failure and did 1 dropset

Bulgarian squats with db's
3 sets - steady and increased the weight each set
1 working set - heavy and very slow, felt really good and my balance is getting better - strange but I have a lot more balance with the heavier bells

Squats
3 sets - nothing serious, just squatted in perfect form to the floor and with power.

Stiff leg deads with db's
2 sets - higher end reps

Lying leg curls
2 sets - to failure

standing calve raises
3 sets- failure

seated calve raises
3 sets to failure

[almostgone]

When you get time, would you go in depth on the mobility and stretching, Marcus?

[marcus300]

When you get time, would you go in depth on the mobility and stretching, Marcus?

Yes no problem mate

[tarmyg]

Hi everyone,

If I could explain the pain in my shin splints today I would but fair to say I had to abort back squats because of it. Just ridiculously painful. No clue why I keep doing this sh!!t?

Snatch
3-Position Squat Snatch + Snatch Balance
5 Sets @ 65kg

Power Snatch + Squat Snatch
1 Complex On the 2:00 x 5 Sets @ 65kg

Pausing Snatch Pulls
5 Sets of 2 @ 75kg
Pause 2 Seconds at Knee Level

Back Squat
All Sets completed “On the 3:00” (+2% from last)
6 Reps @ 122kg
4 Reps @ 130kg
2 Reps @ 138kg - Stopped here and skipped rest
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%

“Lace Up”
AMRAP 13:
60 Dumbbell Snatches - 22.5kg
50 Wallballs - 10kg
40 Calorie Row
30 Burpee Box Jumps - 24"
10 Bar Muscle-ups
NOTE: Finished one round with 4-seconds to spare

[tarmyg]

Prolactin is getting a bit to high and I almost had to disappoint the Mrs. It's usually a 5 to 10 minute affair but went way longer due to me and not in a good way. Picked up some caber on the way home from the gym. Starting with 0.25mg twice/week.

[tarmyg]

After my wife have been cooking up a nice Macaroni and Cheese with added bacon in it the words I should probably not have spoken is, "I'm literally force feeding myself here". Might be a couch night.

[kelkel]

Well, now I have hemorrhoid issues. LOL

So, this is the first post I read in the dungeon as I'm about to launch into some steak and potato's.

Thanks for sharing!

[clarky.]

Hope everything is getting better mate and when you have time send us an email and let me how the family are doing. I worry about you, you Scottish cunt

Promise i will ya big fucker, funny how life starts to go great the fucking boom fucked up again. Email you layer or the mora ma big friend.

[marcus300]

Promise i will ya big fucker, funny how life starts to go great the fucking boom fucked up again. Email you layer or the mora ma big friend.

I know exactly what you mean

[marcus300]

No training for the last 2 days due to my work schedule and personal projects.

Hopefully I'll get something in on weds.

I got plenty going on with my health and other issues what I'll update people on soon.

[IronClydes]

I would do one body part per session- 5 sessions per week with 2 rest days. Let us know how you're getting on

Thank you!


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[marcus300]

Thank you!


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Keep us informed and how your sessions go

[marcus300]

Hi everyone,

If I could explain the pain in my shin splints today I would but fair to say I had to abort back squats because of it. Just ridiculously painful. No clue why I keep doing this sh!!t?

Drop all the high impact movements on the legs and rest them, they'll only get worse and they're horrible once they start

[kelkel]

I would do one body part per session- 5 sessions per week with 2 rest days. Let us know how you're getting on

That's exactly what I've been doing for about 6 months or so now. Really like it. Sometimes I'll add a 6th day in there which is just a Saturday repeat of Wednesdays Hams and calves.

[marcus300]

That's exactly what I've been doing for about 6 months or so now. Really like it. Sometimes I'll add a 6th day in there which is just a Saturday repeat of Wednesdays Hams and calves.

Its something what I've used for a long time and I much prefer it for the way I train.

How is the ham coming along?

[GirlyGymRat]

Sorry to hear of your injury T. Rest. Rest. Rest. You’ve been hitting it hard for many many months.

75 minutes of cycle class. Lots of hills today. This sub instructor is awesome! I do his cardio boot camp and he always lives up to expectations. Said I burned 450 cal.

Not sure if it’s the heat, but I am not hungry! May just drink a shake and call it a night!