**Marcus's HIT Dungeon**

[Fcastle357]

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.

x2 3 sets 10 reps each. Didn't work for me either. First two sets were b.s. just waiting for the third. Just got done with chest and arms great work out. I knew it was because I could hardly put my seatbelt on.

[sawyer86]

x2 3 sets 10 reps each. Didn't work for me either. First two sets were b.s. just waiting for the third. Just got done with chest and arms great work out. I knew it was because I could hardly put my seatbelt on.

Same here.

[Igifuno]

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!

Yes indeed. Not much else to add to that. Just grateful and privileged to be a part of this and thankful for the great group of guys here who serve as inspirations, motivators and educators in this sport we all love.

[Igifuno]

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. <img src="http://forums.steroid.com/attachment.php?attachmentid=146349"/><img src="http://forums.steroid.com/attachment.php?attachmentid=146350"/><img src="http://forums.steroid.com/attachment.php?attachmentid=146351"/> 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.

Unbelievable.

[marcus300]

Do you guys think there is such a thing as over training

[Mp859]

Do you guys think there is such a thing as over training

I know I couldn't grow working more than one large muscle per day. I switched to one per day and blew up. More than one per day I shrink and stay sore.

[kelkel]

I'll let the guys answer that one first..

[sawyer86]

I think so because surely the muscle can only take so much.

[Capebuffalo]

Yes because you and Kel told me to rest and ease up a while back. To much on the nervous system.

[Igifuno]

Do you guys think there is such a thing as over training

I feel as though, if you've done your job in the gym, your muscle group should be in no condition to maximize results with any advanced training techniques until it has had time to heal. Once healed, it is ready to be taken to its limits once again.

[Cuz]

Well all I know is I grew like a beast in a very short time frame with just 3-4 day week workouts. I rested seemed like more than I trained but it benefited me to do that. I also believe it depends on the person as well, we all are different with different metabolisms/genetics..etc ..etc. My answer is yes I believe a person can overtrain themselves. If you keep tearing down unrepaired tissue you go backwards...meaning you get smaller, there is more muscle waste than growth. just my .02. doesn't mean chit

[Rusty11]

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

Woke up early and just killed my chest. Reading this makes me want to get back in the garage and hit something else. Nice, marcus.

And YES...kel and you are a lot alike. Beasts! Except you say "cvnt" more than him.

[Cuz]

Woke up early and just killed my chest. Reading this makes me want to get back in the garage and hit something else. Nice, marcus.

And YES...kel and you are a lot alike. Beasts! Except you say "cvnt" more than him.

lmao!!!!

[Sfla80]

Do you guys think there is such a thing as over training

Yes for one you grow when u rest.

I used to do 2 a days alot. But I wasnt training right. As much as the body needs to be damaged to grow....it needs that much more rest.

I still go 5 days a week...but thats my split right now and never hit a body part twice

[Igifuno]

Interested in hearing kel and marcus's thoughts as well...

[Igifuno]

Took a much needed day off yesterday. Was not feeling well and very paranoid about BP. Went out and got some arginine/citrulline (thx aust/kel) and 133/67 - MUCH better than yesterday and feel a lot better as well.

Meals have not been on point yestrerday and today, but not awful either.. just felt like a needed to be easy for a couple days so I can carry my fat ass around without my heart exploding lol.

Going to put down a meal and then head to the gym shortly thereafter - shoulders/traps today. I think it will be good.

[Hazard]

I threw my fvcking back out today lol. I only laugh because I leaned back and popped something back in and now it doesn't hurt.

I had 275 on the bar doing bent rows.... 6th rep got real heavy and as I let it down I felt a twinge and couldn't stand up straight. After resting a minute..... I arched my back and used my thumb to put pressure where it hurt and something popped. I then finished up with dumbell rows - 120lbs.

I'm ok right now

[bikeral]

Curius to your thoughts on overtraining. Below is what last week looked like for me. Thats an unusual week but regular weeks are not much less. Maybe take a full day off. Thing is I do not feel tired. Usually I take a day off when the body tells me to.

Sunday AM 60 mins Cardio PM Chest/Biceps
Monday AM 60 mins cardio PM Legs
Tuesday AM 60 mins cardio PM Delts/Traps
Wednesday AM 60 mins cardio PM Dead lifts/Upper back/Triceps
Thursday AM 60 mins cardio PM 60 mins cardio
Friday AM 60 mins cardio PM Chest/Biceps
Saturday AM 60 mins cardio PM Legs

[DCI]

Today was the first back properly diet , head in gear etc mentally prepared to hammer shit out. It was busy and I was amped to go to the gym then we walked in the place was crazy busy was really pissed off used that as motivation to lift some serious weight.

It really helped to push into the pain and strain zone

Tonight was chest:

2 warm up sets on the chest machine as the gym was busy.

The incline DB rows built up to the heavy set and then went for it hard, got to 6 reps and did two forced reps and two negs then dropped the muscles were screaming in pain the pump was insane. I kept going on the drops these were really intense and putting it under serious pressure was like I was in another diemension.

Flat bench same as above it was crazy hard really was on a high.

Then decline db pressing was really getting fatigued now, but I powered through it turned out to be one of my strongest sets was it was intense.

The incline Yates flies loved these right into failure then two slow drops loved it.

Cardio:

15 mins hit felt really great. Came home and fed feeling good here at the min

[Igifuno]

I threw my fvcking back out today lol. I only laugh because I leaned back and popped something back in and now it doesn't hurt. I had 275 on the bar doing bent rows.... 6th rep got real heavy and as I let it down I felt a twinge and couldn't stand up straight. After resting a minute..... I arched my back and used my thumb to put pressure where it hurt and something popped. I then finished up with dumbell rows - 120lbs. I'm ok right now

Damn Haz no fun. Take it easy - sometimes those back injuries creep up on you a day later.

[AD]

Do you guys think there is such a thing as over training

interesting! i just read an article on this and posted it in the workout section:


" Everyone is familiar with "overtraining syndrome," which is a real problem with negative side effects, but the truth of the matter is that 99 percent of people reading this will never even come close to experiencing the true definition of overtraining.

In fact, sports scientists are overwhelmingly coming to the conclusion that individuals will never reach a true overtraining state. Research on elite athletes has found an ability to tolerate a threefold increase in training volume for up to three weeks. Think about that for a moment. A threefold increase in training volume, not for a single day or week, but for three weeks straight!

I tripled my training volume while at Charles Poliquin's 5-Day Hypertrophy Bootcamp (15 workouts in five days) and felt like George St. Pierre's punching bag. I couldn't imagine repeating that for an additional two weeks! Again, it's extremely hard to reach a truly overtrained state, and I don't mean to bore you with the science, but read these researchers' findings:

"Overtraining typically requires a greatly prolonged period of stressful training to achieve."1,2

"In preparing elite training programs, we will not underestimate the adaptive abilities of the human body."3

"Sports scientists are overwhelmingly concluding that individuals will never reach a true overtraining state."4

"Previous research in elite athletes has found an ability to tolerate a threefold increase in training volume for periods up to three weeks."3,4

"A conclusion reached by Lehmann is that overtraining resulting from load and intensity factors seems to resolve faster than overtraining resulting from excessive training volume. Overtraining from increased loads or training intensity should resolve within a few weeks of rest.6,7,2 It is my recommendation that instead of total rest, if one feels they are in an overtrained state, a taper would be more optimal." (Wilson, J., and Wilson, G., 2005)

So you can see why I am convinced that people suffer from "undertraining syndrome" and don't come close to overtraining. It's not just my opinion. The science supports it. Let's look instead at "overreaching," a concept crucial to your bodybuilding success, and the science behind it.

What exactly is the difference between overtraining and overreaching.

Losing your appetite, altered sleep patterns and mood changes are often a reflection of overreaching, not overtraining. "Overreaching," or overwork, means a short period of increased work that deliberately exceeds your abilities. It's an intentional stress that you place on your body for a brief period of time followed by a period of undertraining, or deloading, to allow for a greater supercompensation aftereffect.

You can recover from overreaching after one or two weeks. It took me approximately seven days of doing nothing to recover from the 15 workouts in five days. Here are a few more practical applications from some of the world's leading scientific experts:

Kramer: "Overreaching (OR) is where one increases the training stimuli in order to create a decrease in performance but one that has a "supercompensation" response or a rebound with increased performance at some point in time after the OR phase is completed."8

O'Bryant: "Overreaching is a type of periodization where short-term (one to two weeks) increases in volume or intensity are followed by a return to normal training. This brief phase can result in a delayed performance increase approximately two to five weeks after return to normal training."8

Plisk: "Overreaching is an advanced training strategy where volume loads are increased for two to three weeks and then reduced to normal levels to enhance adaptation and performance two to five weeks later by virtue of a 'rebound' [supercompensation] effect. It requires careful planning and understanding of cumulative and delayed training effects. Overtraining (OT) is a maladaptation syndrome resulting when OR-type workloads are applied inappropriately; for example, over prolonged periods or without adequate recovery or regard for the additive effects of other stressors. Long-term performance decrements and fatigue seem to be the universal indicators of OT and may or may not be accompanied by other symptoms."8

Stone: "Overreaching is a condition produced most often by sudden increases in training volume. OR may produce some of the signs and symptoms of OT but not as severe. A reduction in training volume or intensity and return to normal training can produce an increased performance several weeks after the OR. Sometimes a supercompensation effect will occur boosting performance to new levels. Thus, OR can be planned (carefully) into the periodized program (usually one to two weeks of increased volume) and may result in a performance boost."8"


from personal experience, i feel that training too often without giving the body time to recover is not optimal for growth. but it does not immediately lead to classical "overtraining", which causes extreme fatigue, muscle breakdown, and decreased immune system.

[Giggle]

Thank you so much for the vote of confidence, Marcus. That means so much!

Very impressed Giggle, excellent workout and some serious weight

[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..

woke up this morning, and a lil tight in the chest.. but nothing like what it used to be like when i was just doing triple drop sets for the working set (but that would end up close to 20 reps for the work set) idk.. is how sore you are the next day a good way of judging how well you worked that muscle..? ...i do feel like i coulda done more yesterday, like another rest-pause or drop set on each exercise...but that woulda increased total reps to probably 12+ ..idk..

[Cuz]

Attachment 146363

Hoodie workout, they called me little red riding hood. I told them at least I was swole haha

chest and biceps for me tonight. Went well, weak as fvck though I figure my test is bottom line zero. my emotions have been crazy. Still got 225 17 reps on a burnout which is not bad. I did get insane pump and viens went crazy, I even got a compliment on the ole vascularity tonight. They are getting better it seems. Just a quick update.

[Igifuno]

woke up this morning, and a lil tight in the chest.. but nothing like what it used to be like when i was just doing triple drop sets for the working set (but that would end up close to 20 reps for the work set) idk.. is how sore you are the next day a good way of judging how well you worked that muscle..? ...i do feel like i coulda done more yesterday, like another rest-pause or drop set on each exercise...but that woulda increased total reps to probably 12+ ..idk..

are you putting up as heavy weight as you can? If you're able to rep out over 12 reps, increase your weight.

Attachment 146363

Hoodie workout, they called me little red riding hood. I told them at least I was swole haha

chest and biceps for me tonight. Went well, weak as fvck though I figure my test is bottom line zero. my emotions have been crazy. Still got 225 17 reps on a burnout which is not bad. I did get insane pump and viens went crazy, I even got a compliment on the ole vascularity tonight. They are getting better it seems. Just a quick update.

hey chad, quit stealing sweatshirts from little kids.. you're stretching the arms out

[kronik420]

are you putting up as heavy weight as you can? If you're able to rep out over 12 reps, increase your weight.



hey chad, quit stealing sweatshirts from little kids.. you're stretching the arms out

dumbbells only go up to 88's at my gym, guess i can use the barbell instead..

bout to go to the gym, gonna concentrate on back 'thickness' today..

[kelkel]

woke up this morning, and a lil tight in the chest.. but nothing like what it used to be like when i was just doing triple drop sets for the working set (but that would end up close to 20 reps for the work set) idk.. is how sore you are the next day a good way of judging how well you worked that muscle..? ...i do feel like i coulda done more yesterday, like another rest-pause or drop set on each exercise...but that woulda increased total reps to probably 12+ ..idk..

No worries. Just add more weight and push harder. Get in that "zone" and take it to your physical limits. Soreness is a partial indicator but not the end all to be all. Remember, even push-ups can get you sore and give you a great pump but you're really not gonna grow much from them.

[Hazard]

Damn Haz no fun. Take it easy - sometimes those back injuries creep up on you a day later.

Yea man it's already crept up on me. My back is tight as a mother fvcker. Advil, a massage, electric stim, then a ketamine muscular cream tonite for treatment

[kelkel]

Yea man it's already crept up on me. My back is tight as a mother fvcker. Advil, a massage, electric stim, then a ketamine muscular cream tonite for treatment

With your shoulder and now your back, maybe you should consider a week off? Might help.

[Hazard]

With your shoulder and now your back, maybe you should consider a week off? Might help.

Either my shoulder pain is gone or my back is masking it lol. You may be right..... A week wouldn't hurt. Sucks tho

[Igifuno]

tough pill to swallow..

[Igifuno]

Interesting shoulder workout by Markus Ruhl. He always facinated me becuase he was so monsterous (das beast).

275 lbs for contest weight.. not sure what he weighs in this vid but I'm sure 330 or more.

[Igifuno]

2013 Olympia - he's only 5' 10'' and 275 at this show

[kronik420]

omg i was soo pumped to go to the gym, i locked up the house, grabbed my gym bag and walked out the front door, where's my keys??? lol.. spent the last 10 mins breaking the front window...

[Hazard]

omg i was soo pumped to go to the gym, i locked up the house, grabbed my gym bag and walked out the front door, where's my keys??? lol.. spent the last 10 mins breaking the front window...

Lmfao that sucks lol

[Igifuno]

omg i was soo pumped to go to the gym, i locked up the house, grabbed my gym bag and walked out the front door, where's my keys??? lol.. spent the last 10 mins breaking the front window...

oh what a blower buddy.. suuucks

[kronik420]

lol ok off to the gym, will report when i get back.. more weight, less reps.

today's gonna be one of those days...

[Mp859]

2013 Olympia - he's only 5' 10'' and 275 at this show

Video Link: http://youtu.be/2UE_n-GS1CE

The beauty of insulin and growth.

Freaky big. Such a beast

[Capebuffalo]

Either my shoulder pain is gone or my back is masking it lol. You may be right..... A week wouldn't hurt. Sucks tho

Let us know how it is after sleeping on it.

Ketamine cream? Where do I get that? Special K store?

[AD]

Let us know how it is after sleeping on it.

Ketamine cream? Where do I get that? Special K store?

Wth is ketamine? Lol