**Marcus's HIT Dungeon**

[Cuz]

Them too. Wait.....what?

haha u got it.

[Igifuno]

How bout using a private lab?

I'll look into this and see if I can find one. thx

[kronik420]

just got back from gym, chest/tri's

db flat bench
2 warm up sets, 1 working
88x6 88x3

db incline
1 feel set, 1 working set
75x6 75x4

db decline
1 working set
88x5 70x4

close grip bb bench
1 feel set, 1 working set
121x6 121x3

rope pull downs
1 working set
55x6 55x4

10 mins cardio on elliptical

total gym time 40 mins

hungry like a hippo, kinda felt like i coulda done more.. idk weird.. will find out tomorrow by how sore i am..

[kelkel]

I'll look into this and see if I can find one. thx

Many here use privatemd labs .com

Here's a great write-up by docd to use as a guide:

http://forums.steroid.com/anabolic-s...lood-work.html

[Java Man]

It was my family lol..... All my friends were skinny as hell. Then when I got big the one friend I had since preschool went back to our high school and told every teacher and my coaches that I was on steroids lol

Oh that's right. We had the 'bones' discussion before. How tall are you again? 6'1 right? I'm 6'. Pretty close. 175 if lean is a pretty big hs kid. Your whole family puts dbol in the salt shakers so I get why they called you bones. (kidding. Don't kill me!) Lol. You told me the back story on that.

[Java Man]

just got back from gym, chest/tri's

db flat bench
2 warm up sets, 1 working
88x6 88x3

db incline
1 feel set, 1 working set
75x6 75x4

db decline
1 working set
88x5 70x4

close grip bb bench
1 feel set, 1 working set
121x6 121x3

rope pull downs
1 working set
55x6 55x4

10 mins cardio on elliptical

total gym time 40 mins

hungry like a hippo, kinda felt like i coulda done more.. idk weird.. will find out tomorrow by how sore i am..

Time to petition your gym to get those DB's increased to 60kg. Tell your gym 88's are for pvssies and you'll be growing into those 132's soon enough.

[kronik420]

Time to petition your gym to get those DB's increased to 60kg. Tell your gym 88's are for pvssies and you'll be growing into those 132's soon enough.

seen a guy at the gym a few weeks ago, he had his partner hold 5kg plates on top of the 40kg dumbbells

when i start off with declines i can get 8-10 easy reps out with the 88's..ill probably just end up using the barbell..

[Hazard]

Oh that's right. We had the 'bones' discussion before. How tall are you again? 6'1 right? I'm 6'. Pretty close. 175 if lean is a pretty big hs kid. Your whole family puts dbol in the salt shakers so I get why they called you bones. (kidding. Don't kill me!) Lol. You told me the back story on that.

Bag ahaha

Idunno I was skinny in my school. Tall but skinny. A few kids used steroids tho and everyone on the football team lifted more than I did. I played sports year round. Most of the football guys played football and lifted in the off season lol

[Java Man]

seen a guy at the gym a few weeks ago, he had his partner hold 5kg plates on top of the 40kg dumbbells

when i start off with declines i can get 8-10 easy reps out with the 88's..ill probably just end up using the barbell..

Dumbbells are much better imo. I hear you though. Got to work with what you've got available. Seriously, get some others together and ask for some more, heavier dumbbells. If enough people gripe about it they'll do it.

[Java Man]

Bag ahaha

Idunno I was skinny in my school. Tall but skinny. A few kids used steroids tho and everyone on the football team lifted more than I did. I played sports year round. Most of the football guys played football and lifted in the off season lol

Big guys at your hs I guess. I forgot, your in jersey. E. There were maybe 3 guys at my school that were 200+ and muscular. Plenty of fatso kids though. Cali. Fat kids are pretty common here. 175lbs you would have been one of the bigger guys at my hs. I think steroids are a lot more common in this millennium than they were in the 80's when I was in hs.

[Capebuffalo]

A short holiday week so I'm doubling up. As per Kel's suggestion bicep before chest

Ez Bar Curl
60x10 90x8 100x6 drop x 6

Preacher Curl
80x8 drop 5
100x5 drop 4

Hammer Incline
225x10. 315x6 drop 4 drop 3

Seated Cable Cross
100x6 drop 4 drop 2
110x3 drop 2 drop 2 drop 2

[AD]

nowadays, aiming for total failure with 1 or 2 sets, i am finding more time to chat with the buddies after my workout.

delts today, 45min.

upright db row, 3 warmups, 2 workset with double drops.
db lat raise 2sets, single drops.
seated db overhead press, 1 feel set, 1 workset double drops.
rear delt machine fly, 2 sets, double drops.
db front raise 3 straight sets to failure.

feels like something is missing, leaving the gym so early.

[Capebuffalo]

nowadays, aiming for total failure with 1 or 2 sets, i am finding more time to chat with the buddies after my workout.

delts today, 45min.

upright db row, 3 warmups, 2 workset with double drops.
db lat raise 2sets, single drops.
seated db overhead press, 1 feel set, 1 workset double drops.
rear delt machine fly, 2 sets, double drops.
db front raise 3 straight sets to failure.

feels like something is missing, leaving the gym so early.

I don't see anything missing there. Enjoy the extra time to eat.

[AD]

I don't see anything missing there. Enjoy the extra time to eat.

i guess.
and rest.

[marcus300]

Marcus, What type of cardio do prefer for fat loss? HIIT or steady state?

I've been doing HIIT and was wondering if there was a better way, a way that minimizes lbm loss.

I do it post workout and usually only go for about 10-12 min. I'll run full out for about a minute - minute and a half, then walk at a quick pace until my HR drops to low 130's, then run again. After the running portion my HR goes up to high 150's low 160's.

Thanks

Any kind of cardio is good for you personally I prefer HIIT because of the time restraints I have in my daily life. My main concern no matter what I do is to maintain muscle tissue so I will not do any serious endurance work ie aerobic because it does play an internal tug of war between 2b fibers and the 2a fibers. My main concern is to stimulate the type 2b as ive indicated why throughout this thread so implementing HIIT really does fit into my daily working plan and also this type of training doesn't tap into my muscle for fuel or start the events what cause the 2b to start shrinking. I am old school with cardio and don't fit into the new way guy's who have their heads stuck in a book and reading studies day out I do what works for me for my goals. I always like to hit between 55%-60% max heat rate zone which has the greatest potential for fat burning. If I do cardio for any length of time I will go with low intensity but never over 45 mins. If fat loss is your gaols then its a simple calories in calories out scenario the more you burn the more fat you will tap into but for me at my size its about maintaining muscle tissue and ive seen to many guys burn away to much muscle tissue doing stupid styles of cardio, i'm not interested in what the studies say or some book I go by what works for me and HIIT and keeping my heart rate with my fat burning zone works well. I like to do around 20-30mins but like ive said if I do long it is done low intensity .


Idealy you should do cardio on your off days but like anything its virtually impossible with our schedules, I had amazing results first thing in the morning on a empty stomach but now because of time I do it after training. I will also cycle cardio once my body adapts to cardio and gets more efficient I wills top it for 2 weeks and then restart it to kick-start the fat burning off again.

[marcus300]

Hi guys - it was a perfect leg day and I just had to share...
(FYI - I've been starting every workout with a powerlifting move, and then switching it up to a bodybuilding focus)

I finally got to a max squat of 225! Then back to 195 for 3 sets of 3.
Leg extensions - two wu sets, then 2 all-out sets with drops and partials at the end.
Leg press - top set was to failure at 10, then rp for a couple, then finished with bottom partials.
Reverse V squats - two sets to failure
Lying curls - 2 top sets, first was with partials and the second one was a triple drop
Standing stiff deads - 3 sets with hard squeeze at the top

It was one of those days you feel like you could go on, but you know you've done a good job. Legs shaky.
I took some of the sets to that place where you can't hear the crappy gym-music anymore!!
Thanks for all your encouragement gentlemen.

Very impressed Giggle, excellent workout and some serious weight

[marcus300]

Ok, these question are in regards to rep range. I have read marcus read on this and know what its about. But with Straight sets (as I had 2 different straights in this routine) is your total rep range going to be lets say 12 total for both excersises? Hope that makes sense

Other question is rep range on ISO movements.....would u tr to get to closer to the 12 then the lower of 6-8?

Can you elaborate on your questions a bit more please

[marcus300]

Just put two pics together for a before and after. 1st one was when I was at my lowest..... No gym, no diet, and partied. 2nd one is a couple days ago. I'm dedicated, eating, lifting hard

I have some shocking pics of me before, well done mate

[marcus300]

With HIT training we are specifically trying to stimulate a certain type of muscle fiber. We have different muscle fibers in the body and once you know how to train certain ones and the importance of making these grow you can design the ideal training routine to suit your goals. We are all aiming to add muscle tissue and we have to put ourselves under stress by progressively overloading our bodies so they have no alternative but to grow. All muscle contraction starts by nerves being activated, the stronger the nerve signal the more forceful muscle contraction can be applied to the lift. The nerves first get activated by the brain and this is where the mind muscle connection comes into play. I am always saying that you must get yourself in the right mind set for the working set, there are many ways to do this and ive explained many ways in my thread how I go about doing it, but the stronger the mind before the working set the better contraction and force can be applied to the muscle fibers. We can all do 10 reps with a certain weight but you can also really think about those ten reps and really activate the contraction in the muscle and work that muscle to the max and those reps will feel completely different. This is what separates a lot of people so before I move on really think about how you do reps and work that particular muscle to its max. I've seen many members saying they are doing so many reps with a certain amount of weight but I can say I bet a lot aren't really activating that muscle group to the max. Remember everything starts from within your brain, your inner self and how you go about attacking that working set. You have seen how I describe the zone I get myself into just prior to my working set and this is the zone you need to be in to fully work those muscle fibers to the max.

We are after activating the motoneurons within the network of nerves which is the signal for the muscle to contact, we have many different sizes but we are only interested in the large motonerurons which activate the large muscle fibers. We have slow switch and fast twitch fibers within the body and we are all made up of different amounts, that's why some of us grow bigger and faster and others struggle growing big thick muscles. Usually the guys who struggle with adding slabs of tissue on their frame are the guys who have more slow twitch fibers than fast, and the guys who are more genetically gifted with bodybuilding are the one who have more fast twitch. But either way you need to activate the fast twitch fibers and give yourself the best chance of building bigger larger muscles.The slow twitch ones are the ones what are more suited for endurance and are very resistant to fatigue the aerobic type athletes have a higher amount of these fibers over fast twitch.

Fast twitch muscle fibers are the ones we are concerned with activating and working. There are two types 2a and 2b. The type 2a ones are fibers which get activated when doing higher reps ranges lets say more than 12-15 reps, they are also the fibers what come into action around the 6-12 rep range. Type 2a fibers when activated correctly can grow in size and this is what many people tend to activate and see growth from when they start training. The type 2b fast twitch fibers are the ones what I adore lol these babies are the foundations of building bigger thicker muscles, if you activate these correctly they can grow tremendously in size and grow about 4 times the size of the 2a fast twitch fibers can, so you can see these are the ones what make the difference, but stimulating both type 2a and 2b fast twitch is getting the best out of both worlds but my personal aim and priority is to stimulate the type 2b fast twitch fibers and seriously breakdown these to get me some serious size on my frame.

What's the best way to stimulate the 2b fast twitch muscle fibers I hear you asking, well ive described it all the way through my thread but let me go over it again so you understand how important it is to have the right mind set what I speak of all the time and what kind of stimulation is needed to activate these tough fibers. Usually during a set of about 6-12 reps the type 2a are activated, you know the sets were your repping away and start struggle a little bit and rack it and move on. In basic terms your not going to true positive failure (I can go on and on what true positive failure is but trust me it takes along time to push your body to this limit and a lot of mental dedication its an advance training protocol) now if you took your set to true positive failure and you cant do anymore this is the time when the type 2b fast twitch fibers are activated, once you activate these fibers this is the best potential to really make your muscle grow bigger and thicker.

You will grow with normal sets and reps with modest intensity but if you want serious growth than you have to take your working set to true positive failure, this means using a weight what is heavy enough to make that working set very difficult and then going past true positive failure. Remember the type 2a fast twitch do all do all the work until you get to true positive failure then the type 2b come into play and these are the ones what produce the biggest gains in muscle size. You have to progressively overload your body each time you train, this means add more weight (or reps until you can add more weight) to stimulate growth, you also need to make sure your activating the type 2b fast twitch fibers which only get involved when you go to true positive failure. Your rep range needs to be between 6-12 reps at the failure point, I prefer around 6-8 reps range at failure. This is why its wise to have a partner when trying to activate the type 2b fast twitch fibers because you may think your going to positive failure but you wont be you need that reassurance of a partner who can just take that small amount of weight of the bar at true positive failure so you can mentally get past this sticking point. There are many advance protocols what you can use to get yourself to true positive failure which I've discussed in my thread.

HIT training will activate the tough type 2b muscle fibers and going to true positive will recruit all the muscle fibers which will give you the best chance of some serious tissue growth. Using advance training protocols like drop sets, rest pause, forced, negatives, supersets and even partials can be used to further your beyond failure training to help you activate the type 2b fast twitch fibers.

[marcus300]

repost

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 are training hard enough and intense enough but in reality they aren'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 FUKING 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.

[DCI]

Lunch time now, eating my meal here daydreaming about the gym tonight is chest going to hammer it hard. Itching now to get back into the gym properly after the well needed time off. Feel way better even just by eating right again going to fun in the gym

Can't wait to wreck myself

[Sfla80]

Can you elaborate on your questions a bit more please

Marcus...hard to explain what im trying to ask. But ill try. If im doing a straight set..and usually I will not drop set these two exercises. So lets say im doing close grip bench straight setting into skulls.

Should I go heavy as I can and aim for 4-6 reps close bench and 4-6 on skulls...for a total of 8-12 reps between the two exercises

[marcus300]

Marcus...hard to explain what im trying to ask. But ill try. If im doing a straight set..and usually I will not drop set these two exercises. So lets say im doing close grip bench straight setting into skulls.

Should I go heavy as I can and aim for 4-6 reps close bench and 4-6 on skulls...for a total of 8-12 reps between the two exercises

Do you mean super setting ie close grip bench press then go into skulls?

[marcus300]

Marcus...hard to explain what im trying to ask. But ill try. If im doing a straight set..and usually I will not drop set these two exercises. So lets say im doing close grip bench straight setting into skulls.

Should I go heavy as I can and aim for 4-6 reps close bench and 4-6 on skulls...for a total of 8-12 reps between the two exercises

I much prefer doing super sets that allow me no more than 12 reps in total over the two movements. An example would be you go all out and to failure and reach 6 reps on the close grip bench press then go straight into skull crushers for another 6 reps. A traditional super set will go beyond the total 12 rep range but this usually causes less muscle growth than a 6-12 rep range. The higher the rep range will bring into play muscle endurance rather than muscle size. Don't forget specific rep ranges causes unique adaptations within the muscle and the rep range that is most conductive for muscle size is somewhere between 6-12 reps. There is nothing wrong with implementing a higher rep range now and again for a change and to shock the muscle but I always tend to fit my rep ranges int between 6-12 were those tough fibers are recruited and also the ones what grow the biggest and thickest.

[Sfla80]

I much prefer doing super sets that allow me no more than 12 reps in total over the two movements. An example would be you go all out and to failure and reach 6 reps on the close grip bench press then go straight into skull crushers for another 6 reps. A traditional super set will go beyond the total 12 rep range but this usually causes less muscle growth than a 6-12 rep range. The higher the rep range will bring into play muscle endurance rather than muscle size. Don't forget specific rep ranges causes unique adaptations within the muscle and the rep range that is most conductive for muscle size is somewhere between 6-12 reps. There is nothing wrong with implementing a higher rep range now and again for a change and to shock the muscle but I always tend to fit my rep ranges int between 6-12 were those tough fibers are recruited and also the ones what grow the biggest and thickest.

This is exactly what I was asking. Just worded super and straight set wrong...

[Fcastle357]

Chest and bicep today. Will report back with the workout in a bit and possibly an updated pic. The mind is ready, the body will follow if it wants to or not.

[marcus300]

This is exactly what I was asking. Just worded super and straight set wrong...

No problem, when your doing a super set and the two movements hit the same area then the total rep range would count for full stimulation and recruitment of the type 2b muscle fibers

[kelkel]

A short holiday week so I'm doubling up. As per Kel's suggestion bicep before chest

Ez Bar Curl
60x10 90x8 100x6 drop x 6

Preacher Curl
80x8 drop 5
100x5 drop 4

Hammer Incline
225x10. 315x6 drop 4 drop 3

Seated Cable Cross
100x6 drop 4 drop 2
110x3 drop 2 drop 2 drop 2

How'd it feel doing them first Cape?

[kelkel]

Chest and bicep today. Will report back with the workout in a bit and possibly an updated pic. The mind is ready, the body will follow if it wants to or not.

If your mind is ready your body has no choice but to follow.

[Rusty11]

Marcus...hard to explain what im trying to ask. But ill try. If im doing a straight set..and usually I will not drop set these two exercises. So lets say im doing close grip bench straight setting into skulls.

Should I go heavy as I can and aim for 4-6 reps close bench and 4-6 on skulls...for a total of 8-12 reps between the two exercises

Great question and great answer by marcus. I'm glad you asked this, Sfla. Clears things up for me.

[Igifuno]

Some good reading in here this morning

[Capebuffalo]

How'd it feel doing them first Cape?

I have to say they kept a nice pump through chest. A real deep feeling. I like. Only had time for what I did but would like to have added one more movement to each. I will do them together again.

[marcus300]

I just want to address everyone who reads this thread whether your a lurker and I know there are loads because they pm me or your a contributor.

Ive just re-read about 50 pages this morning and I know I push my theories so much onto people which is probably a mistake on my part but ive got to say you lot make me proud. The gains you have had, the motivation you come out with and the sheer dedication to this style of training makes me so proud. I cant tell you how good I feel that I made such an impact on so many lifes. I DO HAVE TO GIVE CREDIT TO KEL my partner in my style of training because we both come from the same camp and he also reinforced my theories and also added to the them.

I feel honoured I have made an impact on your lifes, some of the photos ive seen to day make me feel ashamed of my own body, you guys are truly hanging some muscle of your frames which is uncommon, yes I know we all train and we all get big but there is a big difference in that thick broad huge muscle bellies you guys are slowly growing. I know I am going to be the small one around these part soon if you guys keep it up but one thing is for sure no matter what and how far you guys go I know you think of my comments and motivated ive given you in the gym akll around the world and that makes me feel so good. I cant express how proud I am of some the gains you have got and how you talk about training. I read some of your comments and its like listening to myself and yrs ago I was here on my own trying to let people know how to do thing but many thought I was a UK lunatic and drug abuser ( I was at the time) but things changes and all I can say is thankyou for listening, thankyou for asking questions and even questions me on certain things so I open up more.

My life revolves around this sport, my life as been training and getting big since I could remember and if I can give any of you lot some direction at your stage in your development you will bypass me and make me look like a beach bump which you guys I hate lol....

I'm proud of each and everyone of you because training to failure takes some fuking guts, and training your mind to get into that zone of aggression what is needed to explode is even harder to accomplish and gentlemen I take my hat off to you.

Well done

[kelkel]

Thank you brother! It's an honor. You are the life-blood of this thread and I'm just happy to be able to help.

Our hats are off to you!

[DCI]

I for one am really grateful of this thread if it wasn't here I think I will be still stuck in a rut, I must post pics from this time last year to how I am standing today.

Also it's great to see all the new contributors here posting regularly and pushing us all to improve ourselves even more.

[thunderthor70]

Thanks for all you do Marcus! This thread is a wealth of knowledge

[Capebuffalo]

Well Marcus I have to say that once you get your head around your principles and execute it correctly. And eat and rest when needed. There's no option but to grow. I haven't been doing this for a year I don't really remember when I started but I have made great gains. It's not for everyone. This is commitment and mental fortitude.

This is what you Kel and Black have made me. The first picture is September 2012 the next May 2013 and last is last week.



I think this speaks volumes to what you teach. Not without diet. I could be better but struggle with diet a lot.

My point is that if you listen to the guys on here you can make gains. Nice gains.

Thanks to everyone staff and non on this thread. Everyone helps everyone here. You can't pay for the wealth of information here.

[Hazard]

Great job cape! You can really see a difference. You also look familiar..... Without the beard

[sawyer86]

Anyone who is not training this way should give it a chance. Up until a few month ago i had hit a brick wall especially with training taking one step forward and one step back. I started training this way and got a training partner a few month ago and even though ive been off cycle a good while and im in week 6 or 7 of priming ive gained muscle and dropped bodyfat. Once i go on cycle i should make some good gains.

[Capebuffalo]

Great job cape! You can really see a difference. You also look familiar..... Without the beard

Thanks. I was always you have to do 3-4 sets and 8-12 on each set. I would always hold back because I knew I had more to do on the next set. That shit don't work. Years of that. And least than a year this way. Which one seems to be more effective? HIT.