**Marcus's HIT Dungeon**

[charger69]

Charger, as I’’m sure you know, back in the day, Arthur Jones had the likes of Casey Viator & the Mentzers doing only one set.

Kel is simply upping the ante! If 1 set is better than 2 or 3, then certainly zero sets are better than one. Plus it’s like Arnold’s approach of willing his muscles to grow. It’s a hybrid approach. However, I immediately contacted a copy write lawyer & now have the rights to the zero set, high intensity, mind over matter training principle! Sorry Kel, you shouldn’t have let the cat out of the bag.

But in reference to this forum and thread in particular, should I make millions on this idea, I promise you all a free t-shirt and other training gear accessories!

LMAO!!!!
That came just at the right moment!


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[GirlyGymRat]

Haven't posted pics in a while so here's a couple upper body ones from Dec 7 and the 11th. Fat and happy, sorta!

Think I'm doing my Phil Heath impression on the first pic letting my stomach stick out!

Can’t find anything
rechecking...
Nope. Nothing

[GirlyGymRat]

The peloton commercials are very tempting! Much better for your knee situation than excessive walking and trying to run as well GGR.

Is it too late to ask Santa?

Agreed. moved to spin on recommendation of a physical therapist to rest from tendinitis then life changed when started lifting but there’s a place for cardio too. I have rebounder but need to swap out my cables with more tension. That should hold be for a while! I do like walking but I would rather get heart rate up of course. Unfortunately, timing is off as purchased an art piece I’ve had my eye on for some time and making edits to accommodate more permanent telework configuration...and then the snowball effect.....lololol

[kelkel]

Damn you guys. Totally forgot to add that in! The mind's a terrible thing...

Be editing....

[kelkel]

Looking great...
You'd put anyone to shame at my gym...


How old are you now??
How much you weighing?

Thank you sir. Not quite as old as charger wants me to be. Probably somewhere in the 230's. Don't want to get on the scale and be disappointed.

He is 95 yo!! LOL


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Almost.....

[kelkel]

But in reference to this forum and thread in particular, should I make millions on this idea, I promise you all a free t-shirt and other training gear accessories!

Speaking of T shirts, check out some of these. Hysterical:

https://bobbymusclesapparel.com/

[wango]

Agreed. moved to spin on recommendation of a physical therapist to rest from tendinitis then life changed when started lifting but there’s a place for cardio too. I have rebounder but need to swap out my cables with more tension. That should hold be for a while! I do like walking but I would rather get heart rate up of course. Unfortunately, timing is off as purchased an art piece I’ve had my eye on for some time and making edits to accommodate more permanent telework configuration...and then the snowball effect.....lololol

Damn that art! Know the sacrifice, but it’s worth it.

Seriously though, with where I think your stress fractures are, you want less weight bearing through them. Let’s maintain those tiny knee caps as long as possible, ok? I’m sure the guys here would agree, it’s a crime against humanity not to.

[wango]

Speaking of T shirts, check out some of these. Hysterical:

https://bobbymusclesapparel.com/

TY Kel! Those T-shirts gave me a huge laugh and was a great way to end the day.

If I recall, you don’t do abs. Seems the zero set approach works quite well. And no, you have no comparison to Phil, I fully agree with GGR.

[GirlyGymRat]

Damn that art! Know the sacrifice, but it’s worth it.

Seriously though, with where I think your stress fractures are, you want less weight bearing through them. Let’s maintain those tiny knee caps as long as possible, ok? I’m sure the guys here would agree, it’s a crime against humanity not to.

tiny knee caps!!!

[GirlyGymRat]

Yesterday walked 4.5 miles as well!

————-

Today
10 min warmup. A little too long for Kel!

Arms - bi , tri
Lats too. Why not!
3 days of core challenge

Didn’t feel much like cool down cardio...

[charger69]

tiny knee caps!!!

Petite knee caps!!


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[RaginCajun]

Workout:

1/2 mile jog
100 single unders
3x20 135lb deadlifts
2x20 sit-ups
4x25 calf presses (each calf)

#woooooooooooooWednesday

Back is a lil shaky after that

[JuliusPleaser]

Speaking of HIT, what do you guys think of all the new "research" coming out claiming it is far superior to hit a muscle twice a week, than once a week; once a week you grow 52 times a years, whereas twice a week 114 times? That we should take advantage of the 72 hour protein synthesis window, etc.?

I've done both PPL and Dorians HIT. Currently doing (was doing until I got covid) 6x a week PPL, working out even when a bit sore with no issues at all. But I keep going back to wanting to hit the HIT style, just instinctually. It seems there is no straight answer, although more "gurus" say go twice a week, but then say "it really depends on you." So that's not a straight answer.

In my mind I think logically: if I destroy a muscle in one day so it can't recover in 7 says, why would it be different if I hit it twice a week with less intensity, even with the 72 our protein synthesis window? If the same damage is done in one session rather than two, then does it really matter? Am I missing something?

Attachment 180360

Here's a pic of me when I've done both programs. Left was me doing 5x a week PPL while dieting; right is me eating at maintenance following Dorians Blood and Guts 4x a week only.

I was brainstorming catching up on some Yates' old videos: He said he trained each muscle every 6 days; sometimes he would take an extra day off if he needed it, usually after legs...But if you don't do that, that gives each muscle a chance to grow 5x per month, rather than 4x per month if you take a entire week to hit each muscle again. PPL going twice a week gives you 8x a month. As my previous post stated, if we crush our sessions so hard, there is no way we can do it twice a week. So we may grow less times, but when we grow, its much more growing, at least that's my logic despite all new studies saying its superior to go twice a week.

I was doing HIT 4x a week with 3 days off, but I'm gonna try 4x a week with only 2 days off (muscle group hit every 6 days)


My split would look like this, where no muscle is overlapping or being trained before, like Dorian did Chest-bis, but then back the next day, which I think is counterproductive.

#1 Back
#2 Chest/bis
OFF
# Legs
# Shoulder/tris
REPEAT

Does anyone else do a similar frequency? Has anyone worked a muscle every 5 days ? Is it even possible?

Also, like Marcus does, I do drop sets until total failure since I don't have a training partner.

[almostgone]

I was brainstorming catching up on some Yates' old videos: He said he trained each muscle every 6 days; sometimes he would take an extra day off if he needed it, usually after legs...But if you don't do that, that gives each muscle a chance to grow 5x per month, rather than 4x per month if you take a entire week to hit each muscle again. PPL going twice a week gives you 8x a month. As my previous post stated, if we crush our sessions so hard, there is no way we can do it twice a week. So we may grow less times, but when we grow, its much more growing, at least that's my logic despite all new studies saying its superior to go twice a week.

I was doing HIT 4x a week with 3 days off, but I'm gonna try 4x a week with only 2 days off (muscle group hit every 6 days)


My split would look like this, where no muscle is overlapping or being trained before, like Dorian did Chest-bis, but then back the next day, which I think is counterproductive.

#1 Back
#2 Chest/bis
OFF
# Legs
# Shoulder/tris
REPEAT

Does anyone else do a similar frequency? Has anyone worked a muscle every 5 days ? Is it even possible?

Also, like Marcus does, I do drop sets until total failure since I don't have a training partner.

Go to page #41, there should be a good post there that lays things out.

[JuliusPleaser]

Also, why don't any modern pros train HIT? You'd think if it is the best thing, they'd all be doing it, but they aren't.

[almostgone]

It worked for David Henry, I'm sure there are others. Some guys mix it up with HIT for 3-5 months and PL for a while....or switch to volume for a few months.

Doggcrapp changes working set reps to the 12-15 rep range for older guys instead of grinding out 3-5 rep sets.

It's more about getting the most from the least, or basically be the most productive you can be.

If you haven't done so, read up on Mike and Ray Mentzer to get more of the philosophy of it. Snag some of Arthur Allen Jones information and thoughts.

There's no one magic bullet training for everyone to use. We're all put together a little differently, we just have to find the things that work best for us.

[almostgone]

Happy Christmas Eve, y'all!!

[kelkel]

Happy Christmas Eve, y'all!!

Same to you and everyone else here!

[tarmyg]

Happy Christmas Eve, y'all!!

Merry Christmas

[JuliusPleaser]

It worked for David Henry, I'm sure there are others. Some guys mix it up with HIT for 3-5 months and PL for a while....or switch to volume for a few months.

Doggcrapp changes working set reps to the 12-15 rep range for older guys instead of grinding out 3-5 rep sets.

It's more about getting the most from the least, or basically be the most productive you can be.

If you haven't done so, read up on Mike and Ray Mentzer to get more of the philosophy of it. Snag some of Arthur Allen Jones information and thoughts.

There's no one magic bullet training for everyone to use. We're all put together a little differently, we just have to find the things that work best for us.

I love HIT and have done it before, I'm just seeing if it can be done more often than a week at a time. I will try to see if I can hit each muscle in 6 days.

BTW, Merry Xmass to all.

[GirlyGymRat]

6.2 miles yesterday

Gym this morning but my heart was missing with unhappy tummy all night.

20 min lateral trainer
Only 2 days of core challenge
Hammer curls
Squats sumo and reg in Smith
Enough

[GirlyGymRat]

Merry Christmas!!!

[JuliusPleaser]

My gym closed at 12 today.. I missed it; wanted to crush legs before the big dinner tonight

[clarky.]

Merry Christmas!!!

Merry Christmas Girly.

[clarky.]

It worked for David Henry, I'm sure there are others. Some guys mix it up with HIT for 3-5 months and PL for a while....or switch to volume for a few months.

Doggcrapp changes working set reps to the 12-15 rep range for older guys instead of grinding out 3-5 rep sets.

It's more about getting the most from the least, or basically be the most productive you can be.

If you haven't done so, read up on Mike and Ray Mentzer to get more of the philosophy of it. Snag some of Arthur Allen Jones information and thoughts.

There's no one magic bullet training for everyone to use. We're all put together a little differently, we just have to find the things that work best for us.

Yeah as you know mate i definitly have to change it up, i just physically can not do it.
I just can not do HIT none stop. I go around 2 -3 months then go to sets and reps like you mentioned.

I do around 3-5 sets 8-12 reps per set per muscle group. To be honest i do like the volume and i do feel i get the most out of it but damm i love the HIT

[wango]

I love HIT and have done it before, I'm just seeing if it can be done more often than a week at a time. I will try to see if I can hit each muscle in 6 days.

BTW, Merry Xmass to all.

For me personally, for it took as long as 5 days to feel recovered. The forced reps and negatives to failure really do the job. I like to mix it in intermittently for a month or so & damn, what a fast/efficient workout!

I loved this book, a LOT of history regarding the origins of HIT.

Merry Christmas to you and all!

[GirlyGymRat]

35 min lateral trainer (4 miles)
3 days of core challenge

Emotional day so left..and I’m ok with this!

[almostgone]

35 min lateral trainer (4 miles)
3 days of core challenge

Emotional day so left..and I’m ok with this!

This can be a rough season to deal with, GGR. I'm not good with it either, but we'll get through it together.

[jolter604]

Merry Christmas brothers

Eat, pound, sleep...

[JuliusPleaser]

Just did some Legs HIT style.

Since I have no partner I utilized partial reps then drop sets.

one drop to failure on Isolations

2x drop on Leg press

Started with leg extensions, then leg press, leg curls, stiff legs, then calves on machine and seated.

Feeling great.

[JuliusPleaser]

I set up my HIT split like this, prioritizing my shoulders and triceps, being that my chest is a natural strong point...

Day 1: Shoulders/Tris
Day 2: Back
Day 3: OFF
Day 4: Chest/Bis
Day 5: Legs
Day 6: OFF
REPEAT

Going for training every 6th day, to see if it can heal in time. If not, I'll be doing 7 days between muscles.

Today I did:

Hammer shoulder press: two warm ups; 1 working set, triple drop
Dumbbells Lateral raises: two warm ups; 1 working set, partials and one drop
Rear delts on fly machine: two warm ups; 1 working set, one drop
Shrugs: two warm up; 1 working set, one drop

Cable pushdowns: 3 warm ups (make sure elbow is good) 1 working set, triple drop
Overhead rope extensions: 2 warm ups, 1 working set, one drop
Dip machine (wanted to do this last to use less weight and focus more on form) 2 warm ups, 1 working set, one drop

I rested one minute between sets. Despite researching claiming to do 1-3 minutes, the way we warm up and save for one failure, it doesn't seem to matter, as it gets blood flowing to the area and ready for the final set. I got a massive pump from this work out, and I pushed so hard to failure and beyond, I thought my head was going to explode lol. I was watching Dorian yesterday and doing my best to imitate his intensity. I got loud, and I was pushing until I was trembling. I loved it. No one worked out harder than me today.

[GirlyGymRat]

Here’s my workout plan to create more structure with what looks to be permanent telework...

Work 5 - 1
Workout, shower, blah blah
Work 230 - 430

Unless I have an important meeting on camera. then I’ll need to workout before work, makeup blah blah so schedule adjustments may be needed but like idea of a mid day break.

Main sticking point is alot of folks like to schedule meetings when I would rather be working out

[kelkel]

shower, blah blah

That's not near enough detail.

[kelkel]

I set up my HIT split like this, prioritizing my shoulders and triceps, being that my chest is a natural strong point...

Day 1: Shoulders/Tris
Day 2: Back
Day 3: OFF
Day 4: Chest/Bis
Day 5: Legs
Day 6: OFF
REPEAT

Going for training every 6th day, to see if it can heal in time. If not, I'll be doing 7 days between muscles.

Today I did:

Hammer shoulder press: two warm ups; 1 working set, triple drop
Dumbbells Lateral raises: two warm ups; 1 working set, partials and one drop
Rear delts on fly machine: two warm ups; 1 working set, one drop
Shrugs: two warm up; 1 working set, one drop

Cable pushdowns: 3 warm ups (make sure elbow is good) 1 working set, triple drop
Overhead rope extensions: 2 warm ups, 1 working set, one drop
Dip machine (wanted to do this last to use less weight and focus more on form) 2 warm ups, 1 working set, one drop

I rested one minute between sets. Despite researching claiming to do 1-3 minutes, the way we warm up and save for one failure, it doesn't seem to matter, as it gets blood flowing to the area and ready for the final set. I got a massive pump from this work out, and I pushed so hard to failure and beyond, I thought my head was going to explode lol. I was watching Dorian yesterday and doing my best to imitate his intensity. I got loud, and I was pushing until I was trembling. I loved it. No one worked out harder than me today.

Nice to see you structuring your workouts to focus on weaker points. So many just can't seem to do that.
If it were me I'd just skip weekends. You're growing when resting and if you're training with serious intensity you'll need the time. Plus, you'll have more of a life....

[clarky.]

That's not near enough detail.

Hahahaha

[GirlyGymRat]

1 hr Pilates
Day 1 core challenge
30 min sauna activity moving for 20

Sweating profusely!

Yesterday was roller skating for 3 hours. Didn’t break anything! Yayyy!!

[almostgone]

1 hr Pilates
Day 1 core challenge
30 min sauna activity moving for 20

Sweating profusely!

Yesterday was roller skating for 3 hours. Didn’t break anything! Yayyy!!

Skating for 3 hours? You must have a good playlist of tunes.

[GirlyGymRat]

Skating for 3 hours? You must have a good playlist of tunes.

I am the go to party play list person!!! At a cheesy odd school skating rink on NYE!

When I was a little girl, my most favorite neighbor lady took her daughter to lessons and she competed. I was able to tag along occasionally and learned how to skate! I try to go every so often because it is a perishable skill!!!! lol


How are you feeling????

[almostgone]

I am the go to party play list person!!! At a cheesy odd school skating rink on NYE!

When I was a little girl, my most favorite neighbor lady took her daughter to lessons and she competed. I was able to tag along occasionally and learned how to skate! I try to go every so often because it is a perishable skill!!!! lol


How are you feeling????

Disgustingly depleted, but I'm almost through the second round of Augmentin and Prednisone.

This isn't my favorite time of year, but I'm almost past my humbug stage, lol.

How does your knee react to all of the skating? Is it still being a PITA?

[GirlyGymRat]

Disgustingly depleted, but I'm almost through the second round of Augmentin and Prednisone.

This isn't my favorite time of year, but I'm almost past my humbug stage, lol.

How does your knee react to all of the skating? Is it still being a PITA?

No COVID so that’s a plus! Maybe body responds in a way fitting to your mood during your this time of year?!? In speaking causally with a Dr in non office setting, he said the bodies ability to heal is amazing and takes us down to prevent more harm.

Skating didn’t seem to bother knee but it does clunk some days..seems the bones are not aligned. My insurance won’t cover Zilretta...denied. I pay higher premiums for this high value plan . I’m unsure when I should get a second shot and don’t want to go in prematurely. I’m under the impression I can only get so many cortisone injections but I’m unsure if I made that up. lol

I have noticed noticed knee is not loving my heels at all - especially walking DOWN stairs!!

Back to dissembling Christmas !!