**Marcus's HIT Dungeon**

[milky01623]

Does your gym have a hammer strength flat bench machine were you can press each side separately? this machine is excellent for this!!!
Does your chest workout consist of just bar bells and no dumbell work? if so swap to dumbells on all movements
If you do dumbells then your going to have to target the weaker side, you may look odd doing one arm pressing but if your chest is uneven than thats what your going to have to do just make sure you hold the other bell in your hand to help for balance. Start off light and get use to pushing one handed and work the weight up slowly and at all times make sure you train hard and dont just go through the emotions. The weaker side of your chest will react you just need to target it on its own and overload it.

What are you doing for your traps? weights,sets and reps?

Hey big fella ok here it is
My gym doesn't have hammer strength benches so guess its gonna be single db presses but the other thing is the db's only goto 30kg so that's y I use a smiths bench for chest :-(

Traps
Machine shrugs 200lb x 12 x 4 sets (max wieght on machine)
Farmers walk with 30kg db's
Plate shrugs
Kettle bell upright rows 32kg bell x 12 x 4 sets

Plese help

And I think I may need to find a new gym ;-)

[marcus300]

Hey big fella ok here it is
My gym doesn't have hammer strength benches so guess its gonna be single db presses but the other thing is the db's only goto 30kg so that's y I use a smiths bench for chest :-(

Traps
Machine shrugs 200lb x 12 x 4 sets (max wieght on machine)
Farmers walk with 30kg db's
Plate shrugs
Kettle bell upright rows 32kg bell x 12 x 4 sets

Plese help

And I think I may need to find a new gym ;-)

Just hit dumbells press and see if the lagging side responds if not hit it on its own one at a time,

Your gym is holding you back, you only got 30kg bells its a womans gym so get the hell out of there and find a gym were you can put yourself under serious overload,

No wonder your traps wont grow with that weight, just go over to the squat rack saftey bars and load the bar up and shrug, once you get some weight on there start doing some dropsets to failure but 30kg bells farmers walk and 200lb machine shrugs arent going to do much so do something productive and shrug with some weight and bring those traps out.

[marcus300]

Back and abs


Close grip pulldowns

2 warm up sets

1 working set to failure+ double dropset


Bent over rows

2 feel sets

1 working to failure + triple dropset


seated low pulley rows

1 feel set

1 working set to failure+double dropset


one arm dumbell rows

3 sets to failure


hyperextention

3 sets to failure




abs

hanging leg raises

crunches

side bends with bells

[Sfla80]

Back and abs


Close grip pulldowns

2 warm up sets

1 working set to failure+ double dropset


Bent over rows

2 feel sets

1 working to failure + triple dropset


seated low pulley rows

1 feel set

1 working set to failure+double dropset


one arm dumbell rows

3 sets to failure


hyperextention

3 sets to failure




abs

hanging leg raises

crunches

side bends with bells

Now when you do these, over hand grip or palms up?

And is it a staple in your back routine?

[marcus300]

Now when you do these, over hand grip or palms up?

And is it a staple in your back routine?

Ive used both grips and for me there was no difference really except I could feel my bicep doing more work with palms up, so I always do overhand grip it just feels better for me but try both ways to use what gets a better contration for you. Yes bent over rowing as been something whats made my back explode and ive always done them.

[Sfla80]

Ive used both grips and for me there was no difference really except I could feel my bicep doing more work with palms up, so I always do overhand grip it just feels better for me but try both ways to use what gets a better contration for you. Yes bent over rowing as been something whats made my back explode and ive always done them.

Used to do them, then was on the Dorian blood and guts. Maybe ill just switch out the db pull over with the bent over rows.

[marcus300]

Used to do them, then was on the Dorian blood and guts. Maybe ill just switch out the db pull over with the bent over rows.

I dont do db pull overs anymore infact it must be over 10 yrs since ive done them. I pulled something in my rib cage and had to go to hospital doing them and I dont do them again. I just row and more rows I normally do bent over rows and one arm db rows but at all time very intense with strict form. I usually do dropsets or if I am going for weight just get thye big boys out

[Back In Black]

Marcus, I have a big problem with underdeveloped upper inner pecs. I just started doing incline dumbbell presses first in every chest workout which looks like this

30degree d'bell press 4 sets 6-10 reps
Slight decline d'bell press 4 sets 6-10 reps
30degree flyes 8-10 reps

All the above are working sets to failure on the presses. I train alone so don't feel comfortable pushing the flyes to failure.

I twist the dumbbells on the flyes at the top of the move so my little fingers get closer to each other. My presses I bring the bells together at the top of the move.

I'm just about fully recovered from my surgery now and will be incorporating HIT training from next week.

Anything obvious?

[bigZthedestroyer]

I tried out a triple drop set on barbell shrugs today! I'm going to have to walk hunched over for a while lol..thanks for the knowledge.

[marcus300]

Marcus, I have a big problem with underdeveloped upper inner pecs. I just started doing incline dumbbell presses first in every chest workout which looks like this

30degree d'bell press 4 sets 6-10 reps
Slight decline d'bell press 4 sets 6-10 reps
30degree flyes 8-10 reps

All the above are working sets to failure on the presses. I train alone so don't feel comfortable pushing the flyes to failure.

I twist the dumbbells on the flyes at the top of the move so my little fingers get closer to each other. My presses I bring the bells together at the top of the move.

I'm just about fully recovered from my surgery now and will be incorporating HIT training from next week.

Anything obvious?

Your chest looks great mate, honest it really does.


You know I am a big believer in HIT t raining for creating serious growth so I would adapt that way of training as soon as possible. Great idea to start with the lagging bodypart first in the routine but I would bring your working sets down to 1-2 sets only but incorporate either forced and negs or dropsets. Also focus on squeezing the db's together at the top when doing flyes and try and get a good mind muscle connection. You should also try some supersets which are very intense but very productive. When you doing your incline db press go to failure + 2 forced +2 negs then get a lighter weight and go straight into flyes stretching and squeezing this will stimulate the area your concerned about and hopefully activate some development, nothing comes over night and these supersets are brutal and very tasking to the system but they can get you over a sticking point in your development.

[marcus300]

I tried out a triple drop set on barbell shrugs today! I'm going to have to walk hunched over for a while lol..thanks for the knowledge.

I hope you went to hell and back doing them?
What weight did you do and how many drops?
They are good aren't they?

[marcus300]

ARE YOU TRAINING HARD ENOUGH?

I've had a few PM's about training and cycles and one thing what shines through to me is that a lot are not training hard enough they dont fully understand how to train correctly. We spend so much time designing cycles and eliminating sides we think we have the perfect environment to grow into something what looks like it was carved out of stone but after 15 weeks of these super cycles most are pming me asking how can they stop the gains sliding away. We assume members training is hard and intense enough but in reality it isn't. I see alot of members just coasting through their training sessions and doing a set number of reps and sets and think the diet and AAS will transform them into a living god but all what happens is the gains slide away and they end up going back on gear to get some kind of size back.

I can't emphasize enough how important it is to find the right training protocol for your body to grow. You have to try many training routines and find which one you respond best to. We also need to get in the right mind set when we walk in that gym, you going there for one purpose and if you don't push your body beyond what its capable of doing your not going to grow bigger. You want to be leaving that gym feeling like you just done 10 rounds with Tyson in his hay day. You have to go through the pain, you have to push and pull the hardest you have ever done before, you have to push your body to places where its never been before and push past the pain every single time you go in the gym.

Overload 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. Do you want to be bigger than anyone else, do you want to turn heads and do you want to have that monster size what no one else has got then if this is the case stop *****ing around in the gym and stop going through the motions and push past your limits and use methods what take you to hell and back.

I train that hard my eye balls shake and I find it hard to focus, I mentally prepare myself and think of things what make me angry and I push that last rep out no matter what. I kind of like the pain in certain bodyparts and I can push past it into a world of total hell, I feel like I am on fire and I swear I can feel the blood surging through my veins into the muscle what I am working. When I've done my last working set I know I cant perform another rep even if someone had a gun to my head and said you'll die if you don't do another rep, I know I've come to my limit and the sick thing about this is I actually enjoy it., I dream about it, I think about it and I cant wait to get back in the gym to do it again. Its like I'm self harming because the torture I go through is extremely painful but I know this is what I have to do to maintain what I've got and to build those extra few lbs of tissue. This is what seperates the normal guys who look like they go to the gym to the fuking monsters what walk this earth

Now are you training hard enough? ask yourself can you train harder because if the answer is yes your restricting your gains and wasting money and time. Why spend all that money on gear, gh and food when your not attacking your body like you should be. Think about it and make your next workout like your going to war with yourself.

[Back In Black]

Can you do an mp3 version of that so u can listen to it on my way to the gym!

[bigZthedestroyer]

I hope you went to hell and back doing them?
What weight did you do and how many drops?
They are good aren't they?

Hell and back may be an understatement lol. I started with 405 to failure, 315 to failure, 225 to failure, 135 to failure. I went through it twice....my traps were so pumped I couldn't push my head back haha. They are definitely good. Man if I'm ever in your neck of the woods I have to get a training session in with you!

[bigZthedestroyer]

Can you do an mp3 version of that so u can listen to it on my way to the gym!

X2! That would pump me up

[krugerr]

I'm still adament that Marcus needs to set up a training camp and except protege!

[AD]

I'm still adament that Marcus needs to set up a training camp and except protege!

There will be many enlistees but a real worthy protege will be hard to find.

[krugerr]

I'm prepared to shave my head, wear a robe, meditate, pray, whatever he requires.

[Back In Black]

I'm prepared to shave my head, wear a robe, meditate, pray, whatever he requires.

Can you make your eyeballs shake?

[krugerr]

Can you make your eyeballs shake?

No

[Capebuffalo]

There will be many enlistees but a real worthy protege will be hard to find.

A worthy protege will be the only one still alive after the training session.

[milky01623]

A worthy protege will be the only one still alive after the training session.

Hmm guess that'll be me then lol
Especially after I've chloroformed everyone ;-)

[Capebuffalo]

Hmm guess that'll be me then lol
Especially after I've chloroformed everyone ;-)

Where did the skinny black superman with big teeth go. Who's picture is this and what did you do with Milky.

[marcus300]

Hell and back may be an understatement lol. I started with 405 to failure, 315 to failure, 225 to failure, 135 to failure. I went through it twice....my traps were so pumped I couldn't push my head back haha. They are definitely good. Man if I'm ever in your neck of the woods I have to get a training session in with you!

Now thats what I am talking about, great news to hear some good weight aswell, well done

[marcus300]

Can you do an mp3 version of that so u can listen to it on my way to the gym!

Can you make your eyeballs shake?

I know it sounds really weird but on certain movements I am pushing that hard my eye balls shake lol I know I am close to maxing out when this happens and its really strange why it does it but probably should of kept that experience to myself now looking back lmfao...

[marcus300]

Can you do an mp3 version of that so u can listen to it on my way to the gym!

I'm still adament that Marcus needs to set up a training camp and except protege!

There will be many enlistees but a real worthy protege will be hard to find.

I'm prepared to shave my head, wear a robe, meditate, pray, whatever he requires.

A worthy protege will be the only one still alive after the training session.

Hmm guess that'll be me then lol
Especially after I've chloroformed everyone ;-)

Where did the skinny black superman with big teeth go. Who's picture is this and what did you do with Milky.

hahaha you know its true and you know we are all victims of not training hard enough, its just I get a lot of pm's asking me stuff and now I can direct them to that post because I always ask them " Are you training hard enough"

Dont get me wrong me guys I cant and dont train like that everytime I go to the gym, i'm no machine hahaha but its good for motivation and helps many members get the fire within their bodies and go to war with themselves

and milky well done on the new avy, about time - now lets watch you transform

[Back In Black]

I know it sounds really weird but on certain movements I am pushing that hard my eye balls shake lol I know I am close to maxing out when this happens and its really strange why it does it but probably should of kept that experience to myself now looking back lmfao...

Ive been getting back into my lifting over the last 5 weeks and, as My surgeon yesterday gave me the all clear to start lifting again, I'll try some HIT eye shaking next week

[marcus300]

Ive been getting back into my lifting over the last 5 weeks and, as My surgeon yesterday gave me the all clear to start lifting again, I'll try some HIT eye shaking next week

hahaha ive ask a few people if they get the eye ball shake and they just look at me like i'm on drugs or something so really I think I shouldnt of mentioned it lol

you go for it stem, old school hard and intense

[marcus300]

Kai triple dropset shoulder press http://www.youtube.com/watch?v=jeGaiK9JHns

[MR-FQ320]

Ok so I used this machine to attack my rear delts, first exercise on shoulders day,

2x20 @ 75
1x10 @ 150
1x 10 150 (2 half / incomplete reps)
Dropset to failure 150 , 125 , 100 , 75

Rear delts toasted ;-) really felt it burning just where it needed to be, isolated , full motion reps.
Job done, rinse and repeat.

[marcus300]

Ok so I used this machine to attack my rear delts, first exercise on shoulders day,

2x20 @ 75
1x10 @ 150
1x 10 150 (2 half / incomplete reps)
Dropset to failure 150 , 125 , 100 , 75

Rear delts toasted ;-) really felt it burning just where it needed to be, isolated , full motion reps.
Job done, rinse and repeat.

Sounds and looks great, well done excellent set

[Capebuffalo]

Ok so I used this machine to attack my rear delts, first exercise on shoulders day,

2x20 @ 75
1x10 @ 150
1x 10 150 (2 half / incomplete reps)
Dropset to failure 150 , 125 , 100 , 75

Rear delts toasted ;-) really felt it burning just where it needed to be, isolated , full motion reps.
Job done, rinse and repeat.

Isn't that a rhomboid machine.?

[MR-FQ320]

^^^^^^^^^^^^I dont know what to call it, thats why i took a picture of it, it says rear delt on it using horizontal handles, (lats with vertical handles), so i guess its a rear delt machine.

arms were parallel to the floor throughout.

[gbrice75]

Ok big guy, since this thread seems to have turned into an 'ask Marcus for training advice' instead of your diary, i'm jumping on board.

I have many muscle groups i'm unhappy with, but by far my biggest lagging group is shoulders. All 3 heads are terribly underdeveloped, almost non-existent. My physique actually looks odd because of this. I swear when I'm heavier and bulky (like I am now), my hips are almost in line with my damn shoulders. It's ridiculous.

Anything you can recommend? I'm actually wanting to engage more delts into my bench pressing where I see most guys looking for the opposite. I basically stick with the meat and potatoes shoulder exercises:

Seated Military Press or Push Press
Lateral Raise
Rear Delt Fly's (dumbbells)

I throw in some other isolation stuff but this is the bulk of it. I'm really starting to get depressed.

[marcus300]

Ok big guy, since this thread seems to have turned into an 'ask Marcus for training advice' instead of your diary, i'm jumping on board.

I have many muscle groups i'm unhappy with, but by far my biggest lagging group is shoulders. All 3 heads are terribly underdeveloped, almost non-existent. My physique actually looks odd because of this. I swear when I'm heavier and bulky (like I am now), my hips are almost in line with my damn shoulders. It's ridiculous.

Anything you can recommend? I'm actually wanting to engage more delts into my bench pressing where I see most guys looking for the opposite. I basically stick with the meat and potatoes shoulder exercises:

Seated Military Press or Push Press
Lateral Raise
Rear Delt Fly's (dumbbells)

I throw in some other isolation stuff but this is the bulk of it. I'm really starting to get depressed.

Hey GB Ive got to ask you a question do you really think your training hard enough?? see post 732

The more I read your posts I get the feeling your very critical and self conscious, the image you have of yourself isn't the image we have of you my friend. From the pictures I've seen I think your being very hard. Your avy for example you have great muscle, separation and definition and you should stop being so hard on yourself. I know we are always so critical of our own bodies but I get the feeling its really getting to you lately.

If you want bigger shoulders you got to press and press my friend till it hurts. Do you train HIT? if not give it a go and attack your shoulders with some serious intense work-outs. Try hitting your shoulders after a rest days when your full of energy and motivation is high, the movements your doing look fine but I've no idea what sets and reps your doing but how about following something what I do,

Dumbell press/military press
2 warm up sets - make sure you stretch in-between each set and warm them up with a high number of reps, increase the weight on the 2nd warm up set.
1 or 2 working sets - use a weight what is your max for around 4-6 reps, make sure you cant push another rep out go to complete failure - then get your partner to help you with 2 forced reps, after your forced reps you should be at complete positive muscular failure, now do 2 negative reps and slowly lower the weight until you don't have any strength left.
If by any chance you don't have a training partner and forced and negs are something you cant complete then do a triple dropset and on the last dropset keep going until you only doing half and quarter reps. You may need to ask someone to just stand by to spot you depends on the weight your going to use.

Your shoulders after the above should be full of blood and feel like big boulders, make sure you go to your limit and don't leave anything in the tank. Push as hard as possible and overload your muscles to the max, take yourself to hell and back and past the pain. If you want big shoulder mate you got to press and make it hard and intense. Pressing is the bread and butter of making your delts wide,thick and huge so don't waste your time and effort of just going through the motions, when your doing your working sets make sure its to complete positive failure then go beyond this by either going into forced and negs or dropsets to take you into serious growth environment. Yes it hurts, yes it painful and yes it will force you grow so dont waste your sets and reps remember heavy intense short workouts.

Next up is lateral raises but with a difference

We going to superset them with single arm upright row - example http://www.youtube.com/watch?v=rjC0U...e_gdata_player

1st set - use a weight so we are hitting failure at 10 reps, then straight into single arm upright row for another 10 reps -tilt your body so your strain and tension is on the side delt rather than trap and front delt. When I mention 10 reps you should be failing around 8 reps and the next 2 should be 3/4 rep and half reps- we need to be at complete failure so keep that in mind when I mention the rep range. This goes for both lateral and upright row superset.
2nd set - increase the weight so we are hitting failure at 8 reps, straight into single arm upright row for another 8reps
3rd set - increase weight again so we are hitting 6reps failure - then same again single arm upright row 6reps

Your delts should be in serious pain with an aching sensation what feels like a hot rod being pushed through them. Ive been doing these and they work really well. I also do straight forward lateral raises which would take me through 2 working sets with 2 forced and 2 negs so alternate them week by week, again you will need a partner to help you with the forced and negs.

Next up rear delts

1 feel set -15 reps
2 working sets - rep range should be failing at 8 reps then triple dropset -remember you should be failure and still doing 3/4 and 1/2 reps to finish the set off. Failure means complete positive failure so you are unable to lift those bells an inch,
Job done -


Shrugs
1 feel set - 15 reps
2 working sets - rep range failing at 6-8 reps, then triple dropset. Stretch at the bottom and lift your delts up to your ears as high as possible, no fuking around here strap yourself to the bar and get your partner to strip the bar at every dropset and make sure you go to failure on each dropset. Your traps should be on fire and feel like your carrying a tree trunk around with you on your shoulders, if its doesn't you aren't doing them hard enough.

This workout shouldn't last no longer than around 45mins

You do that routine for 3 months and feed the growth your body needs with enough nutrition and you will grow big boulders, if you don't I will come over there and train with you. You should attack all body parts like this with a high level of heavy duty intense workouts which puts serious overload on your system and your body as no alternative but to grow bigger and stronger. Also make sure your in a good anabolic environment and feed the growth and you will grow, now I will ask you again "Do you think your training hard enough?"

[Tron3219]

Fvckin beastly Marcus...

Every time I read ur post I get amped up and wanna go tear up some muscle fiber'

Damn shame it's 3am and I'm at work

-TroN-

[MuscleInk]

After seeing the avi of his back, it's obvious I need to subscribe to this thread!!!!!!!

[Back In Black]

Marcus, that was almost my exact workout this morning, then I read that post. Hoping for boulder shoulders soon else you can come to Nottingham and sort me out. No eyeball shaking but I could barely see after I opened my eyes after my shoulder presses.

Just a quickie, how long do you rest between sets?

[milky01623]

Marcus, that was almost my exact workout this morning, then I read that post. Hoping for boulder shoulders soon else you can come to Nottingham and sort me out. No eyeball shaking but I could barely see after I opened my eyes after my shoulder presses.

Just a quickie, how long do you rest between sets?

It's usually no longer than 60 seconds :-)

[Capebuffalo]

It's usually no longer than 60 seconds :-)

He said rest not sex milky