**Marcus's HIT Dungeon**

[marcus300]

Question please, Marcus -
After reading and really studying your writing I understand the advanced techniques and have been using them consistently.
I may be overgeneralizing, but it seems that in addition to stimulating the Type 2b fibers, all of these techniques extend the set and increase the TUT.
Do you think that could be part of the benefits and why it leads to growth?

Whats TUT ?

I wouldn't say they extend the set because they are part of the working set so you can put your body under some serious overload and dig into those tough type 2 muscle fibers which only get stimulated when your body is at failure, so those last 2 reps when your at failure will really stimulate those tough fibers what grow the thickness and biggest. 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 which is 6-12.

[marcus300]

Since finally getting my head around this and doing 10 to 12 total reps(which includes DS), things are really growing again....except my stupid chest. Really annoying.

Try a different approach on your chest, try pre exhaust or even a few workouts at higher volume then switch it back to HIT pre exhaust, just shock it into action. Certain bodyparts need further stimulation by different methods its finding what works its the key, change things around on chest day and see if you see and feel a difference.

[marcus300]

btw, what happened to the "cycles gone wrong for the young" thread? can't seem to find it.

***Cycles going wrong for the young***

[Capebuffalo]

What are the common mistakes, Kel? I imagine the motion in my mind, it doesn't seem difficult. Although obviously I haven't done it in the gym yet. My usual biceps routine is standing db curls, bent over concentration curls, and incline db curls.

I think he is referring to the incline curl here
But that reminds me be aware on the drag curl not to bring your back into play or your delts. Delts will be use a little because the bicep ties into them. Concentrate on putting the load on your biceps. Stand straight with your shoulders' back. Elbows will follow an up and back pattern.

[marcus300]

Hit legs this morning and really exhausted myself, I hit those babies' hard. I will shave them and post a pic of these chunky fukers soon, just getting some weight back on first.

Leg extension
3 warm up sets
1 working set with 1 drop set - went into serious pain on this, was shifting some heavy weight and even added a plate to the stack lol.

Hack squat -Feet close together
2 feels sets
1 working set -went heavy and really killed myself, struggled with breathing due to no cardio for 3 weeks. Did one drop set which killed my quads and filled them with blood. Also had deafness at this stage and could hear my heart beat in my ears

squats
plain and simple
3 sets- slow strict and to the floor, back held up fine

lying leg curls
2 feel sets
1 working set with 2 drops, fuked them right up on this and started to get cramp

stiff leg dead lifts
3 standard sets, rip the arse and hams to bits

seat calves- 3 killer sets

standing calves
3 killer sets

Limped out of the gym like a cripple,

[marcus300]

I think he is referring to the incline curl here
But that reminds me be aware on the drag curl not to bring your back into play or your delts. Delts will be use a little because the bicep ties into them. Concentrate on putting the load on your biceps. Stand straight with your shoulders' back. Elbows will follow an up and back pattern.

Incline db curls is a great movement if done correctly, really hit the lower part of the bicep and gives fullness when the arm is straight giving the illusion of a big thick arm, ive done these for years and if you get the right incline and your shoulder moves back when you sit down it isolated the bicep beautifully and takes all shoulder strain out of the movement. Nothing like big biceps when your arms are straight, it creates the bulge right at the bottom of the bicep.

[Igifuno]

Hit legs this morning and really exhausted myself, I hit those babies' hard. I will shave them and post a pic of these chunky fukers soon, just getting some weight back on first.

Leg extension
3 warm up sets
1 working set with 1 drop set - went into serious pain on this, was shifting some heavy weight and even added a plate to the stack lol.

Hack squat -Feet close together
2 feels sets
1 working set -went heavy and really killed myself, struggled with breathing due to no cardio for 3 weeks. Did one drop set which killed my quads and filled them with blood. Also had deafness at this stage and could hear my heart beat in my ears

squats
plain and simple
3 sets- slow strict and to the floor, back held up fine

lying leg curls
2 feel sets
1 working set with 2 drops, fuked them right up on this and started to get cramp

stiff leg dead lifts
3 standard sets, rip the arse and hams to bits

seat calves- 3 killer sets

standing calves
3 killer sets

Limped out of the gym like a cripple,

Yes, very nice.. makes me want to do legs now.. you didn't roll around in the parking lot, did you? I've always started with compound movements (squat/press), but want to try starting with extensions or weighted lunges next time.

[Igifuno]

Excerpt from the Rep Range section of Marcus's post on stimulating growth and advanced training techniques:

"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."

cape I think this is what you were saying yesterday when we were discussing rep range, and the fact that I dropped set and did an additional 12.. too much.. 12 max in total including drop set/RP, etc. I've read this post before but printed it and read it carefully last night and feel like there was a little breakthrough here.. Looking forward to getting in there to test it out..

[MajorPectorial]

Chest for me tonight. Shit I just cant train like I can without the testosterone . Geatting weaker and smaller I can see even though I am eating better and actually more. it doestn matter, without the gear my body just don't process the excess macros....gotta wait till January to go back on.

Im already planning my next cycle. Just gonna cruise and see if I can get my diet down right for the offseason and my training split perfected in the mean time until I go back on.

Push through it buddy. You deloading now? Or Gunna hit it harder than ever to try keep everything u gained.
See about maybe some stims supps pre w/o if its something you've not gone into might help u go that bit harder. But don't let it get to you ur a big lad so ur still bigger than most buddy

[Igifuno]

Hey bud...
Incline db press. 6-2-2-2
Decline db press. 6-2-2-2
Flat fly. 6-2-2-2
Weight and or reps are increasing. Feels sore next day. But, still semi flat. Maybe my 52 yr old body just ain't gonna grow a chest.
Same order each week. If it was rest, diet, training, other body parts wouldn't be growing. They are. Maybe my chest needs lower weight and more reps.

Give me a new chest routine... I'm getting pissed lately.

You may want to switch up the order of movements and/or movements all together. Slow but intense, controlled movements with focus on the negative. Read Marcus's post on rep range, stimulating growth, advanced training techniques and nutrition. Following this has litterally yielded incredible results for me in record time.

[Capebuffalo]

Excerpt from the Rep Range section of Marcus's post on stimulating growth and advanced training techniques:

"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."

cape I think this is what you were saying yesterday when we were discussing rep range, and the fact that I dropped set and did an additional 12.. too much.. 12 max in total including drop set/RP, etc. I've read this post before but printed it and read it carefully last night and feel like there was a little breakthrough here.. Looking forward to getting in there to test it out..

Buyer and seller reached out to my broker yesterday for a sit-down. Negations
Resume Monday.

Sorry Marcus. No more work talk only workout talk.

[Igifuno]

Buyer and seller reached out to my broker yesterday for a sit-down. Negations Resume Monday. Sorry Marcus. No more work talk only workout talk.

Good! Maybe just a little game of cat and mouse to see if you'd roll over.. No such luck

What are you working today cape?

[Capebuffalo]

Good! Maybe just a little game of cat and mouse to see if you'd roll over.. No such luck

What are you working today cape?

Sat and Sun are off. I'm at work now. Big push before Thanksgiving.

[Igifuno]

Sat and Sun are off. I'm at work now. Big push before Thanksgiving.

Nice. Taking today off as well. May go for a hike later but no weights. Looking forward to tomorrow.

Today I have kids duty.. Horse riding lessons, orthodontist appt.

[Igifuno]

Did you bring some bars/shakes/nuts??

[almostgone]

Whats TUT ?
........
.

I think she's referencing "time under tension".

[marcus300]

I think she's referencing "time under tension".

Thanks

[Sfla80]

Little late to thw party. But saw a bunch of incline curls post and I came across this the other day. Going to try these next arm day. Anyone ever do these with this type of hand placement?

[Capebuffalo]

Did you bring some bars/shakes/nuts??

No. But tomorrow I'm stocking up and cooking my meals for the week and get some size back on. I'm smaller but leaner but should be optimizing the test and deca . Back to serious training and eating. Just have to fit it in with the 14 plus hr days and family from now till the day before thanksgiving. But ten we will be at the cabin in the mountains. No gym and turkey day food and sweets. Man this shit is tough sometimes. It's all about balance and finding it.

[almostgone]

Little late to thw party. But saw a bunch of incline curls post and I came across this the other day. Going to try these next arm day. Anyone ever do these with this type of hand placement?

I have. The twisting of the wrist to the outside and squeeze at max contraction gives more attention to the inner head/seems to heighten the muscle peak...or that's been my experience.

[Igifuno]

agree, I've done it before as well but have had issues with the top of my forearm which seemed to irritate it a bit. I may try it again since that is no longer a problem.

[Igifuno]

No. But tomorrow I'm stocking up and cooking my meals for the week and get some size back on. I'm smaller but leaner but should be optimizing the test and deca . Back to serious training and eating. Just have to fit it in with the 14 plus hr days and family from now till the day before thanksgiving. But ten we will be at the cabin in the mountains. No gym and turkey day food and sweets. Man this shit is tough sometimes. It's all about balance and finding it.

It is most definietely a tough balance. Work used to be my passion and now I'm just frustrated that it sometimes gets in the way of training/eating/researching.

You can get some sprints/pushups/crunches done at the cabin. I live on the foothills of the Appalachian Mtns. The AT is about 5 miles north of me and will probably catch a short hike today with the wife/dog.

You have the Great Smokeys right to the north of you if I'm not mistaken, correct? Love the smokeys.. haven't been for a while but have been before. Beautiful region.

[AD]

agree, I've done it before as well but have had issues with the top of my forearm which seemed to irritate it a bit. I may try it again since that is no longer a problem.

Like tennis elbow? Same here. I just go palms up all through the movement.

[Capebuffalo]

agree, I've done it before as well but have had issues with the top of my forearm which seemed to irritate it a bit. I may try it again since that is no longer a problem.

Putting it into your rotation every 3-4 weeks should keep irritation down.
I did them that way for a long time. I found a variation that works for my weirdly built body. I don't turn as I raise the weight. As I come up I let my wrist bend back with the weight slightly. It seems to really hit the peak for me. I guess the extra stretch and tension works for me. I feel it deep down. And I can't go as high as most because the tension gets released so I'm a little more than a 3/4 movement.

[Capebuffalo]

It is most definietely a tough balance. Work used to be my passion and now I'm just frustrated that it sometimes gets in the way of training/eating/researching.

You can get some sprints/pushups/crunches done at the cabin. I live on the foothills of the Appalachian Mtns. The AT is about 5 miles north of me and will probably catch a short hike today with the wife/dog.

You have the Great Smokeys right to the north of you if I'm not mistaken, correct? Love the smokeys.. haven't been for a while but have been before. Beautiful region.

The cabin is right at Blue Ridge. App trail. That's awesome. Buddy played ball at app state when they beat Michigan.

[Igifuno]

Like tennis elbow? Same here. I just go palms up all through the movement.

Not really tennis elbow, but where the top of the outer forearm meets the outside of the bicep...

[Igifuno]

The cabin is right at Blue Ridge. App trail. That's awesome. Buddy played ball at app state when they beat Michigan.

GA to ME man.. would love to do it but not sure I'll ever get 5-6 months free time to do so.

[Hazard]

My feels sets depends on many things what rep range, sometimes I pick a fair weight and start feeling how I am throwing it around and I will stop under 5 reps because I know I have far more power and the working set is going to be a big one, so I wont waste my strength grinding out further reps, I will up my feel set and then start again and think this feels good and I will break from failure hoping to hit around 10 reps, now I know how to judge my working set to hit 6+ reps and what protocol to use to dig in to those tough fibers

When I goto Belgium I'm goin to visit France and uk...... I fully expect a training session

[marcus300]

When I goto Belgium I'm goin to visit France and uk...... I fully expect a training session

Now that would be great, you could come to my dungeon, its rough but very good. legs one day shoulders the next

[Hazard]

Now that would be great, you could come to my dungeon, its rough but very good. legs one day shoulders the next

I'm trying to go see family one year from this spring. Its expensive as shit if I leave Belgium because we'll need a hotel in every city.

I definitely am planing a trip tho so hopefully I can get a few more lbs of lbm before then hahaha

[kelkel]

What are the common mistakes, Kel? I imagine the motion in my mind, it doesn't seem difficult. Although obviously I haven't done it in the gym yet. My usual biceps routine is standing db curls, bent over concentration curls, and incline db curls.

I'm referring to incline DB curls AD.

[MajorPectorial]

I'm trying to go see family one year from this spring. Its expensive as shit if I leave Belgium because we'll need a hotel in every city.

I definitely am planing a trip tho so hopefully I can get a few more lbs of lbm before then hahaha

Funny. Got family from Belgium. "Edegem" to be precise.

[Cuz]

Push through it buddy. You deloading now? Or Gunna hit it harder than ever to try keep everything u gained.
See about maybe some stims supps pre w/o if its something you've not gone into might help u go that bit harder. But don't let it get to you ur a big lad so ur still bigger than most buddy

Thanks Major. yes I will have to deload for awhile as my body just cant take the punishment now. Longer recovery times and just don't have the rage in my head like I did.

I will be hitting my weak points today. Hams, calves, and abs. hope everyone kills it today.

[Hazard]

Funny. Got family from Belgium. "Edegem" to be precise.

Oh yea? That's cool..... Don't hear that too often. I've got a large amount of family and distant relatives there.... Two are well known. One for something good and another for a scandal lmfao.

I've been dying to go see where my family is from

[Cuz]

I fully understand its a mind fuk when you come off and have a drop in androgens, it does effect you in many ways. I wouldn't smile for weeks when I came off infact I think I went all the way through my 20's and 30's not smiling lol
If your will need more rest, your body wont be able to push like it did and remember its not a building phase anymore, ITS A MAINTENANCE PHASE. Increase cals over baseline and adjust weekly over the following wks of pct.

Thanks big man. I know. I feel like shit.

[MajorPectorial]

Thanks Major. yes I will have to deload for awhile as my body just cant take the punishment now. Longer recovery times and just don't have the rage in my head like I did.

I will be hitting my weak points today. Hams, calves, and abs. hope everyone kills it today.

No rage. U single ? Haha. Tbh I don't feel rage for gym. But I can totally zone out the world. Kinda bow my head. Sit. Tap my feet. Concentrate on my lungs expanding n contracting with each deep breath. I almost imagine I'm machine like. Like each muscle works mechanically like a piston. Each movement the same smooth motion. N when I fail my spotters right there to just keep those positive movements smooth to hit my negatives. I zone really easily now. Only once in about 6 months my head wasn't "with it". I'm on rest weekend now for my two days off weights. So it'll just be feeding the fire. Resting up. N growing. ;-)

[AD]

I'm referring to incline DB curls AD.

I lie on the incline bench, elbows point straight down, and curl. This is usually my second exercise so I have to go quite light with it. Any pointers?

[Cuz]

No rage. U single ? Haha. Tbh I don't feel rage for gym. But I can totally zone out the world. Kinda bow my head. Sit. Tap my feet. Concentrate on my lungs expanding n contracting with each deep breath. I almost imagine I'm machine like. Like each muscle works mechanically like a piston. Each movement the same smooth motion. N when I fail my spotters right there to just keep those positive movements smooth to hit my negatives. I zone really easily now. Only once in about 6 months my head wasn't "with it". I'm on rest weekend now for my two days off weights. So it'll just be feeding the fire. Resting up. N growing. ;-)

Lmao nope. I feel ya. I gotta get in the zone man.

[kelkel]

Common mistakes are not keeping your upper back/shoulders against the bench (hunching over), which negates the incline aspect.
Pulling your elbows forward during contraction which again defeats the point.
Too much weight which causes guys to swing through the stretched position, which is the main focal point of this exercise.

[Hazard]

Common mistakes are not keeping your upper back/shoulders against the bench (hunching over), which negates the incline aspect.
Pulling your elbows forward during contraction which again defeats the point.
Too much weight which causes guys to swing through the stretched position, which is the main focal point of this exercise.

Yep.....

Incline db curls are fvckin great. Good mass builder IMO. You get a great stretch if you keep your shoulders back