**Marcus's HIT Dungeon**

[GirlyGymRat]

I got exhausted just reading Marcus's workout.

[AD]

I got exhausted just reading Marcus's workout.

Thats why he is the king of the hill

[gbrice75]

Before my responses, I just way to say wow - THANK YOU for such a detailed response... I couldn't have asked for a more thorough explanation... you're the fcking man!

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

I'll save my reply to this until the very end.

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.

You're correct, I am extremely critical of myself... I do have decent definition and separation in my avy, but my problem has always been no size. With a shirt on that physique, I look like an AIDS patient. What's worse, if I go over 12% BF, I just look soft and smooth because there's no volume to my muscles that would at least make me pop a bit even when not so lean.

Having said that, I do fall into self-pity very often and need to work on my attitude and just try to forge ahead and work with what I've been given. I know this.

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

I've tried and tried to train HIT style, but I just can't seem to make it click. I KNOW I'm not training hard enough to make 1 working set count. It sounds ridiculous, but I just don't know how. I can't seem to find it in me. Maybe my heart is too soft... I don't really know. A training partner to guide me would help, but as stated, I have nobody but a bunch of bums at my gym. Nobody there working very hard. What gets me is I see guys there who don't appear to be working even as hard as me, yet look better. I just don't get it.

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.

I have used drop sets in the past but probably not to the degree you describe here. Honestly, I've done very little with forced reps and/or negatives due to no partner. I need to work on making drop sets count, I know they can be a valuable tool to get to and beyond muscular failure.

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.

Noted - and I will keep these words in mind during my next shoulder work out.

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.

Man, this sounds brutal. I typically don't dedicate a whole workout to shoulders (I rarely do single bodypart splits) - would you recommend this?

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 -

I find the only way i'm able to really do these with any intensity is to use my back to 'pump' a little... not perfect form, definitely cheating a bit - do you feel slight cheating is ok and/or necessary to put up bigger weights? Especially if I find that when employing perfect form, I'm doing the same weights week after week...

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?"

What a brutal workout. I think I can answer my own question - a workout this intense should be done by itself, i.e. single bodypart split, no other muscle groups worked this day.

To answer your original question re: am I training hard enough - after reading this, I can say, without a doubt - NO.

Thank you again for your time and attention to detail... I won't let it be for nothing.

[human project]

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?

I'm interested... Could you elaborate more on the workout please

[marcus300]

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-

There is no other way, its got to be productive otherwise whats the point

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

work in progress mate, I had very high lats so building the thickness and overall width as been a plan of mine but still work in progress thanks

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?

hey thats great stem, thats the way to do it and pleased you had a good one, shame about the eye balls not shaking but not suprized no one ive spoken does hahah...rest about 1min to min and half and carry on, 1 min is ideal but sometimes I will lengthen it for another 30secs.

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

yes thats right big boy

[marcus300]

I got exhausted just reading Marcus's workout.

I could say the same looking at your avy woow, dont ever post one with latex and heels please, that will fuk my workouts up for a few wks

Thats why he is the king of the hill

hahaha thanks mate but i'm no king of the hill

[Capebuffalo]

I could say the same looking at your avy woow, dont ever post one with latex and heels please, that will fuk my workouts up for a few wks

hahaha thanks mate but i'm no king of the hill

No king of the hill.
We call it bull of the woods. And yes you are.

[marcus300]

Before my responses, I just way to say wow - THANK YOU for such a detailed response... I couldn't have asked for a more thorough explanation... you're the fcking man!



I'll save my reply to this until the very end.



You're correct, I am extremely critical of myself... I do have decent definition and separation in my avy, but my problem has always been no size. With a shirt on that physique, I look like an AIDS patient. What's worse, if I go over 12% BF, I just look soft and smooth because there's no volume to my muscles that would at least make me pop a bit even when not so lean.

Having said that, I do fall into self-pity very often and need to work on my attitude and just try to forge ahead and work with what I've been given. I know this.



I've tried and tried to train HIT style, but I just can't seem to make it click. I KNOW I'm not training hard enough to make 1 working set count. It sounds ridiculous, but I just don't know how. I can't seem to find it in me. Maybe my heart is too soft... I don't really know. A training partner to guide me would help, but as stated, I have nobody but a bunch of bums at my gym. Nobody there working very hard. What gets me is I see guys there who don't appear to be working even as hard as me, yet look better. I just don't get it.



I have used drop sets in the past but probably not to the degree you describe here. Honestly, I've done very little with forced reps and/or negatives due to no partner. I need to work on making drop sets count, I know they can be a valuable tool to get to and beyond muscular failure.



Noted - and I will keep these words in mind during my next shoulder work out.



Man, this sounds brutal. I typically don't dedicate a whole workout to shoulders (I rarely do single bodypart splits) - would you recommend this?



I find the only way i'm able to really do these with any intensity is to use my back to 'pump' a little... not perfect form, definitely cheating a bit - do you feel slight cheating is ok and/or necessary to put up bigger weights? Especially if I find that when employing perfect form, I'm doing the same weights week after week...



What a brutal workout. I think I can answer my own question - a workout this intense should be done by itself, i.e. single bodypart split, no other muscle groups worked this day.

To answer your original question re: am I training hard enough - after reading this, I can say, without a doubt - NO.

Thank you again for your time and attention to detail... I won't let it be for nothing.

You got to train correctly mate otherwsie you wont get bthe rewards your after, I can tell your not training hard or intense enough. You need shock treatment and serious overload for your delts to respond. You also need a fuking kick up the arse mate!!!

If you cant get a training partner do the triple dropsets instead, it will be the same intensity and take you to failure and beyond,

Train one bodypart per week and train it correctly hard and intense,

get your mind set into this mate and make your workouts productive

[kelkel]

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

Funny. Mine don't shake but I routinely break small blood vessels in my eyes resulting in one side of the whites of that eye turns blood red. Lasts a couple days and fades away. Real attractive look btw! Particularly happens on leg day.

[Back In Black]

hey thats great stem, thats the way to do it and pleased you had a good one, shame about the eye balls not shaking but not suprized no one ive spoken does hahah...rest about 1min to min and half and carry on, 1 min is ideal but sometimes I will lengthen it for another 30secs.

Balls, I'm being a pvssy a 2 mins rest. Right, I'll start at 90 seconds tomorrow on legs day and work my way down to a minute. Fvck, why take it easy it's only 3 hours out of my whole week In total. Beefcaaaaaaaaaake.

[BUTTERYGOODNESS]

When mine start to shake they even start to tear up at times lol

Few times I've forgotten to breath and induced nosebleeds during the set lol haven't done that in a long time cuz it scared the shit out of me. But my blood vessels (come to find out) in my nose are close to the surface and during the winter, when the air gets dry, it cracks and makes em bleed. Goin to an ent to be cartelized soon.

[Capebuffalo]

A test of mine is if you don't throw up on leg day you have wasted your time. It may be on the way home or it may be at the gym. But I know I gave everything when I blow.

Can't get the same intensity with the other body parts but I have gotten tunnel vision and have almost passed out on occasion. Those are good days as well.

Just remember God hates a pvssy.

[gbrice75]

You got to train correctly mate otherwsie you wont get bthe rewards your after, I can tell your not training hard or intense enough. You need shock treatment and serious overload for your delts to respond. You also need a fuking kick up the arse mate!!!

Bahahah... you offering!?!

If you cant get a training partner do the triple dropsets instead, it will be the same intensity and take you to failure and beyond,

Train one bodypart per week and train it correctly hard and intense,

get your mind set into this mate and make your workouts productive

Curious as to your thoughts on those who say our bodies don't require a full week's rest before being trained again, thus we miss opportunities to stimulate more growth. I suppose it boils down to the intensity/severity of said training...

[jasc]

My eyes don't shake terribly, but I often lose hearing. That happen to anyone else?

[Buster Brown]

Hey Marcus, If you were to outline what you would consider/or you are using (changes in the week to week schedule due to work/life excluded) for a workout split, what would it be? I have heard you mention a few times that you hit every bodypart once a week so I am sure you plan and space your bodyparts so that they don't get overworked. I know everyone is different in there ability to recover but so what works for you wont necessarily work for someone else, just looking for some different ideas and how you group things.

[marcus300]

I'm interested... Could you elaborate more on the workout please

What workout are you talking about HP?

You tell me what your doing sets and reps etc and I'll elaborate

[marcus300]

Funny. Mine don't shake but I routinely break small blood vessels in my eyes resulting in one side of the whites of that eye turns blood red. Lasts a couple days and fades away. Real attractive look btw! Particularly happens on leg day.

Now that sounds good, done that myself a few times hahahaha
your a beast Kel

Balls, I'm being a pvssy a 2 mins rest. Right, I'll start at 90 seconds tomorrow on legs day and work my way down to a minute. Fvck, why take it easy it's only 3 hours out of my whole week In total. Beefcaaaaaaaaaake.

Thats right mate, if you can get the right mind set you can get through it. Legs is really tasking on the lungs and the 1min rest is very hard to do especially at my weight so if IA need longer on some lifts I do take it, so just go with how you feel but always try and keep the rest periods down and intensity up

[BUTTERYGOODNESS]

Hey Marcus if I post my routine would u mind critiquing it as well. It's a six week thing that I repeat. So if I post it it will be pretty long.

[marcus300]

Bahahah... you offering!?!
Curious as to your thoughts on those who say our bodies don't require a full week's rest before being trained again, thus we miss opportunities to stimulate more growth. I suppose it boils down to the intensity/severity of said training...

GB, I'm being honest with you, you have to train hard and intesne mate otherwise you will not get the rewards. Your failing before you even walk in the gym come on get motivated and shift some weight and increase the intensity and make sure your body grows. You got to dig down deep if you want it that bad and if you are truely a hard gainer then you have to dig deeper than anyone of us so get your heart back and get stuck in...

I would say train the body once every 5 days or so, what ever works for you but from the sounds of it you need to attack one bodypart per workout session and concentrate on doing it hard and intense. If you do HIT correctly and use the intesnity I have described you will need a few days to recover that bodypart so dont be training the whole body twice per week thats crazy and impossible for someone to train this hard to do that anyway unless your training twice per day.

[marcus300]

My eyes don't shake terribly, but I often lose hearing. That happen to anyone else?

hahaha yes In get that on leg day, blood pressure lol

[alexISthrowed]

That's a bitchin tat Marcus!

[marcus300]

Hey Marcus, If you were to outline what you would consider/or you are using (changes in the week to week schedule due to work/life excluded) for a workout split, what would it be? I have heard you mention a few times that you hit every bodypart once a week so I am sure you plan and space your bodyparts so that they don't get overworked. I know everyone is different in there ability to recover but so what works for you wont necessarily work for someone else, just looking for some different ideas and how you group things.

Well Buster Brown I dont have a set workout week because of my work schedule. Some times I will workout every days for 7 days then wont tain for 4 days, nothing is set in stone for me because if my shifts etc, I also get a lot of mental stress and work can be very intense so things do swap and change. But on a whole I will look at working my whole body once per week, I feel if you attack and assault the body with the intensity ive describe you will need time off to recover, and from past experience when ive traianed my body twwice per week I know I grow bigger and better doing it from once so thats what I stick with. I also drop legs in the middle of my whole body workout for the week to help seperate and rest my upper body.

I'm not has ridged anymore with my workout plan like I use to be when I was younger, I have a intesne job to do and thigs change and I have to work around that, but I am sure you get the idea, one bodypart per week trained hard and intense works for me

[marcus300]

Hey Marcus if I post my routine would u mind critiquing it as well. It's a six week thing that I repeat. So if I post it it will be pretty long.

Yes of course I will take a look at it, but I am not workout guru but I will give you my opinion and things what I would change etc. What ever your doing you doing is right because the transformation you have done since you landed here is remarkable well done

[marcus300]

No king of the hill.
We call it bull of the woods. And yes you are.

hahaha no mate i'm not, i'm an old timer

anyway shave that fuking beard off,

[marcus300]

That's a bitchin tat Marcus!

Thanks, its my 4th

[marcus300]

A test of mine is if you don't throw up on leg day you have wasted your time. It may be on the way home or it may be at the gym. But I know I gave everything when I blow.

Can't get the same intensity with the other body parts but I have gotten tunnel vision and have almost passed out on occasion. Those are good days as well.

Just remember God hates a pvssy.

Sounds ideal Cape, if your doing a job do it right

[Capebuffalo]

Sounds ideal Cape, if your doing a job do it right

Doesn't make me very popular. Lol

[marcus300]

Doesn't make me very popular. Lol

No wonder with that beard mate

[Capebuffalo]

No wonder with that beard mate

Wtf is up with the beard. Last explanation I got was a wolverine story.

[BUTTERYGOODNESS]

Yes of course I will take a look at it, but I am not workout guru but I will give you my opinion and things what I would change etc. What ever your doing you doing is right because the transformation you have done since you landed here is remarkable well done

Awesome I appreciate insight from any angle!! And thank you for the compliment!!! I put as much as I possibly can into it so I hope it's noticeable lol

Like I said my regiment is laid out 6 weeks that I repeat so here comes a huge post....

TRAINING

BLASTING WEEK 1:

Sunday: Shoulders/Chest

Shoulders:

Reverse Pec Dec - 3 sets - 10, 8, 8

Bent Over Dumbbell Raises - 3 sets - 10, 10, 8 plus partials to failure

Dumbbell Side Laterals - 3 sets 10, 8, 6 last set partials till failure

Cable Laterals - 3 sets - 10, 10, 10

Smith Machine Presses - 4 sets 10, 8, 6, 4

Pec Dec - 3 sets 10, 10, 10(start with seat high and lower each set)

Dumbbell Presses(twisting wrists inward) - 3 sets 10, 8, 8

Decline Smith Press - 3 sets 10, 8, 8

DC Shoulder Stretch - 90 Seconds

Monday: OFF

Tuesday: Back Thickness/Triceps/Calves

Back Thickness:

Barbell Rows - 3 sets 10, 8, 6 back bent 45 degrees(let upper back bend some)

Reverse Grip Rows - 3 sets, 10, 8, 6 back bent 90 degrees(back straight)

Low Rows w/ Rope - 4 sets - 12, 10, 8, 6 squeeze, last 2 sets last rep static hold

One Arm Dumbbell Rows - 3 sets - 10, 8, 6

Partial Deadlifts - 3 sets 10, 6, 4 failure SLOW NEGATIVE

Triceps:

V-Bar Pushdown - 3 sets - 15, 12, 10 slower reps

Reverse Grip Skull crusher - 3 sets 10, 8, 6 reps

Rope Overhead Extensions 3 sets 10, 8, 6 supersetted with Straight Bar Pushdowns 3 sets - 10, 8, 6

Calves:

Seated Calf Raise - 5 sets, time under tensions 60 seconds(weight on inside of foot)

Wednesday: Legs

Hamstrings:

Lying Leg Curl - 3 sets 10, 10, 10 plus 6 partials keep body upright and feet wide

Romanian Deadlifts - 3 sets - 10, 8, 8 slow negatives

Seated Leg Curls 4 sets - 12, 10, 8, 6 plus forced reps/partials feet close

Barbell Squats - 4 sets 10, 8, 6, 6 regular stance, full rom

Leg Press - 3 sets 10, 10, 8, 6 knees go past feet, ½ rom

Leg Extensions 4 sets 20, 20, 15, 15 faster tempo, but squeeze 3 sets at top
Walking Lunges - 3 sets 10, 10, 10

Glute Machine supersetted w/Adductor -1 set of 20

DC Hamstring Stretch - 90 seconds

DC Quad Stretch - 90 seconds

Thursday: Chest/Biceps

Chest:

Incline Smith Press(45 degree) - 2 sets RP 10, 4, 2 with negatives on all reps

Barbell Bench Press - 3 sets - 12, 10, 8

Weighted Dips - 3 sets - 10, 6, 4 supersetted with Incline Smith Machine(60 degree) 3 sets 10, 8, 6

DC Stretch - 90 seconds

Biceps:

Preacher Curl - 3 sets - 10, 8, 6 slow negatives

Standing Dumbbell Curls - 3 sets 8, 6, 4

Seated Hammer Curl - 3 sets 8, 6, 6+3 partials supersetted with Machine Curls(fast tempo) 10, 8, 6

Friday: Back Width/Calves

Back Width:

Wide Grip Pull Ups - 4 sets to failure, plus 3 partials on last set

V-Bar Pulldowns - 3 sets - very slow negatives

Hammer Strength Pullups - 3 sets - failure all 3 sets

Dumbbell Pullovers(arms bent) - 4 sets - 15, 12, 10, 8

DC Stretch - 90 seconds

Calves: (2 tri sets)

Donkey Calf 20 rep sets(weight on inside)

Seated Calf 20 rep sets(weight on outside)

Standing Calf 20 rep sets(weight on inside)

Saturday: Biceps/Triceps

Triceps:

Rope Pushdown - 4 sets 15, 12, 10 slower negatives, one drop set

EZ Bar Overhead Extension - 3 sets 10, 8, 8 slower negatives

Skull crushers - 3 sets 10, 8, 6+3 forced reps and 3 partials

DC Stretch 90 seconds

Biceps:

Barbell Curls - 4 sets - 15, 12, 10 slow negatives, one drop set

Machine Curls - 3 sets - 10, 8, 8 very slow negatives

Single Arm DB Preacher Curl - 3 sets - 10, 8, 6+3 and 3 partials

Reverse Grip Barbell Curls - 2 sets 20, 15

DC Stretch 90 Seconds

BLASTING WEEK 2:

Sunday: Shoulders/Chest

Shoulders:

Reverse Cable Flys - 3 sets 10, 8, 8

Incline Reverse Delt Raise - 3 sets - 10, 8, 6 plus partials to failure

Wide Grip Upright Rows - 3 sets - 10, 8, 6

Close Grip Upright Rows - 2 sets - 8, 6

Side Lateral Machine - 3 sets - 10, 8, 6 minimal rest time, negatives

Barbell Military Press - 3 sets - 10, 8, RP 10/4/2

Incline Barbell Press - 3 sets 10, 8, 6

Incline Dumbbell Flys - 3 sets 8, 8, 8

Flat Smith Machine Set - 3 sets 10, 8, 8 last set being a drop set

DC Shoulder Stretch - 90 seconds

Monday: OFF

Tuesday: Back Thickness/Triceps/Calves

Back Thickness:

Smith Machine Reverse Grip Row - 3 sets - 10, 8, 6

Wide Grip Barbell Rows - 3 sets 8, 6, 6

One Arm Dumbbell Rows - 3 sets 10, 8, 8

Underhand Low Row - 3 sets 10, 8, 8

Deadlifts - 3 sets 10, 6, 4 failure

Triceps:

Skull Crushers - 3 sets - 12, 10, 8

Bench Dips(sqeeze at top, slow negatives) 3 sets 10, 10, 10

Rope Pushdowns - 3 sets - 10, 10, 10 fast ROM

Calves:

2 Giant Sets - 5 different machines/movements, no rest between, 20 reps down to 4-6(toes in and toes out)

Wednesday: Legs

Hamstrings:

Seated Leg Curl - 4 sets - 10, 8, 6, 4 very little rest time(feet wide)
Pull Thru - 3 sets 15, 12, 10(stretch very deep, FULL ROM)

Lying Leg Curl - 4 sets, 10, 8, 6, 6 then a drop set (feet close and raise upper body)
Barbell Front Squat - 3 sets - 10, 10, 10

Horizontal Leg Press(feet high and wide) - 4 sets 10, 8, 6, 4(very little rest)

Hack Squat - 3 sets - 10, 8, 15(last set will be a RP)

Bulgarian Squats - 3 sets - 15 reps

DC Stretchs

Thursday: Chest/Biceps

Chest:

Incline Dumbbell Press - 3 sets - 15, 15, 10(last set do forced reps)

Machine Chest Press - 3 sets - 10, 8, 10(last set becomes a drop set)

Cable Crossovers supersetted with Bodyweight Dips - 3 sets

Fst 7 Pec Dec

Biceps:

Cable Curl - 3 sets - 10, 8, 6

Hammer Curls - 3 sets - 8, 8, 8

Concentration Curls - 3 sets - 10, 8, 6 plus 3 forced reps

Friday: Back Width/Calves

Back Width:

Wide Grip Pull Ups Behind The Neck - 4 sets to failure, plus 3 partials on last set

Reverse Grip Pulldowns - 3 sets - very slow negatives

Lat Pull Machine(reverse grip if available) - 3 sets - drop set on last set

Machine Pullover - 3 sets, negatives, 10, 8, 6

DC Stretch - 90 seconds

Calves: (2 tri sets)

Standing Calf Raise - 4 sets, 20, 20, 15, 10(weight on outside)

Seated Calf Raise - 2 drop sets - start with 10 reps(weight on inside)

Tibia Raises - 1 set of 30

Saturday: Biceps/Triceps

Triceps:

Reverse Grip Pushdowns - 3 sets, 10, 10, 10

Close Grip Bench Press - 3 sets - 8, 6, 4

Dumbbell Skull crushers - 3 sets, 8, 6, 6 very slow negatives

V-Bar FST 7

Biceps:

Standing Dumbbell Curls - 3 sets 10, 8, 8

Single Arm Preacher Curl - 3 sets, 10, 8, 6

Cross body hammer curls - 3 sets, 8, 8, 8

Wrist Curls - 2 sets, 20, 15

Machine Preacher Curl FST 7

BLASTING WEEK 3:

Sunday: Shoulders/Chest

Shoulders:

Reverse Pec Dec - 3 sets(last set being a drop set)

One Arm Cable Rear Delt Raise - 3 sets

Dumbbell Side Laterals 4 sets 15, 10, 8, 6

Upright Rows(wide grip) - 3 sets very slow negatives

Smith Shrugs - 2 sets 10, 10

Dumbbell Military Press - 3 sets, 3 forced reps, plus 3 partials all sets

Barbell Bench Press - 3 sets 10, 10, 8

Incline Smith Press - 3 sets, 10, 8, 6 - then set stops to half way and 2 more sets of 8

Machine Chest Press - 3 sets - 8, 6, 6

DC Shoulder Stretch - 90 seconds

Monday: OFF

Tuesday: Back Thickness/Triceps/Calves

Back Thickness:

T-Bar Rows - 4 sets - 10, 8, 8, 6

One Arm Dumbbell Row - 3 sets - 8, 8, 6

Barbell Rows 90 degree - 3 sets - 8, 6, 6

Hammer Strength Low Row - 3 sets - 10, 8, 8

Deadlifts - 4 sets 10, 8, 6, 4

Hyperextensions - 2 sets bodyweight to failure

Triceps:

Barbell Overhead Extensions - 3 sets 10, 10, 10, slow negatives

Straight Bar Pushdowns wide grip elbows out - 3 sets 8, 8, 8

Cable Kickbacks - 3 sets 15, 15, 15 with fast ROM

Calves:

2 Giant Sets - 5 different machines/movements, no rest between, 20 reps down to 4-6(toes in, then toes out)

Wednesday: Legs

Hamstrings:

Seated Leg Curl - 4 sets - 10, 8, 6, 4 very little rest time(feet wide)
Dumbbell SLDL - 3 sets - 15, 12, 10

Lying Leg Curl - 4 sets, 10, 8, 6, 6 Then FST-7

Wide Stance Squats - 4 sets, 10, 8, 6, 4

Smith Front squat(let knees go past feet) - 3 sets - 10, 8, 6

Vertical Leg Press - 3 sets 20, 20, 20

Leg Extensions - 3 sets - 20, 20, 20 squeeze for 4 seconds at top of reps

Thursday: Chest/Biceps

Chest:

Flat Dumbbell Press - 4 sets 10, 10, 10, 10 very little rest

Incline Dumbbell Press - 3 sets 10, 8, 6 slow negatives and deep stretch

Weighted Dips - 3 sets 10, 8, 6

Incline Flys - 3 sets, 10, 8, 6

Pec Dec - fst 7

Biceps:

Wide Grip Barbell Curls - 4 sets - 10, 8, 6, 4 very low negatives

Hammer Curls - 3 sets - 8, 8, 8

EZ Bar Preacher Curl - 3 sets - 10, 8, 6 then RP 10/4/3

Friday: Back Width/Calves

Back Width:

Pullover Machine - 4 sets 10, 10, 10, 10

Weighted Pullups - 3 sets, 8, 6, 6

One Arm Pulldown - 3 sets 10, 8, 8

Behind the Neck Pulldown - 3 sets - 10, 8, 6 then drop set

DC Stretch - 90 seconds

Calves:

Standing Calf Raise - 4 sets, 20, 20, 15, 10(weight on inside of foot)

Seated Calf Raise - 2 drop sets - start with 10 reps(weight on outside of foot)

Tibia Raises - 1 set of 30

Saturday: Biceps/Triceps

Triceps:

One Arm Reverse Grip Pushdown - 3 sets - 10, 10, 10

Dumbbell overhead Extension FULL ROM - 3 sets 8, 8, 8

Smith machine Close Grip Bench - 3 sets, Drop set at end making 4 sets

DC Stretch

Biceps:

Standing Dumbbell Curls - 3 sets 10, 8, 8(very slow negatives, try last weeks weight)

Standing EZ Bar Curl - 3 sets - 8, 6, 6

Rope Cable Curl - 3 sets - 10, 10, 8

Behind the Back Wrist Curls - 2 sets, 20, 15

DC Stretch

BLASTING WEEK 4:

Sunday: Shoulders/Chest

Shoulders:

Reverse Pec Dec - 3 sets - 10, 8, 8

Bent Over Dumbbell Raises - 3 sets - 10, 10, 8 plus partials to failure

Dumbbell Side Laterals - Jay Cutler Style - 3 sets 10, 8, 6 last set partials till failure

Cable Laterals - 3 sets - 10, 10, 10

Smith Machine Behind the Neck Press - 4 sets 10, 8, 6, 4

Pec Dec - 3 sets 10, 10, 10(start with seat high and lower each set)

Dumbbell Presses(twisting wrists inward) - 3 sets 10, 8, 8

Decline Smith Press - 3 sets 10, 8, 8

DC Shoulder Stretch - 90 Seconds

Monday: OFF

Tuesday: Back Thickness/Triceps/Calves

Back Thickness:

Barbell Rows - 3 sets 10, 8, 6 back bent 45 degrees(let upper back bend some)

Reverse Grip Rows - 3 sets, 10, 8, 6 back bent 90 degrees(back straight)

Low Rows w wide handle - 4 sets - 12, 10, 8, 6 squeeze, last 2 sets last rep static hold

One Arm Barbell Rows - 3 sets - 10, 8, 6

Partial Deadlifts - 3 sets 10, 6, 4 failure SLOW NEGATIVE

Triceps:

V-Bar Pushdown - 3 sets - 15, 12, 10 slower reps

Reverse Grip Skull crusher - 3 sets 10, 8, 6 reps

Rope Overhead Extensions 3 sets 10, 8, 6 supersetted with Straight Bar Pushdowns 3 sets - 10, 8, 6

Calves:

Seated Calf Raise - 5 sets, 20, 20, 20, 20, 20 45 seconds rest time

Wednesday: Legs

Hamstrings:

Lying Leg Curl - 3 sets 10, 10, 10 plus 6 partials keep body upright and feet wide

Romanian Deadlifts - 3 sets - 10, 8, 8 slow negatives

Reverse Leg Curl - 4 sets, bodyweight failure

Barbell Squats - 4 sets 10, 8, 6, 6 regular stance, full rom

Leg Press - 3 sets 10, 10, 8, 6 Strip Set on last set

Leg Extensions 4 sets 20, 20, 15, 15 faster tempo, but squeeze 3 sets at top
Bulgarian Squats - 3 sets 10, 10, 10

Glute Machine supersetted w/Adductor -1 set of 20

DC Hamstring Stretch - 90 seconds

DC Quad Stretch - 90 seconds

Thursday: Chest/Biceps

Chest:

Incline Smith Press(45 degree) - 2 sets RP 10, 4, 2 with negatives on all reps

Barbell Bench Press - 3 sets - 12, 10, 8

Weighted Dips - 3 sets - 10, 6, 4 supersetted with Incline Smith Machine(60 degree) 3 sets 10, 8, 6

DC Stretch - 90 seconds

Biceps:

Preacher Curl - 3 sets - 10, 8, 6 slow negatives

Standing Dumbbell Curls - 3 sets 8, 6, 4

Seated Hammer Curl - 3 sets 8, 6, 6+3 partials supersetted with Machine Curls(fast tempo) 10, 8, 6

Friday: Back Width/Calves

Back Width:

Wide Grip Pull Ups - 4 sets to failure, plus 3 partials on last set

Chin Ups - 3 sets - very slow negatives

Stretchers - 3 sets - failure all 3 sets

Dumbbell Pullovers(arms bent) - 4 sets - 15, 12, 10, 8

DC Stretch - 90 seconds

Calves: (2 tri sets)

Donkey Calf 20 rep sets(weight on inside)

Seated Calf 20 rep sets(weight on outside)

Standing Calf 20 rep sets(weight on inside)

Saturday: Biceps/Triceps

Triceps:

One Arm Rope Pushdown - 4 sets 15, 12, 10 slower negatives

Barbell Overhead Extension - 3 sets 10, 8, 8 slower negatives

Skull crushers - 3 sets 10, 8, 6+3 forced reps and 3 partials

DC Stretch 90 seconds

Biceps:

Barbell Curls(two wide, two close) - 4 sets - 15, 12, 10 slow negatives, one drop set

Machine Curls - 3 sets - 10, 8, 8 very slow negatives

Single Arm DB Preacher Curl - 3 sets - 10, 8, 6+3 and 3 partials

Rope Hammer Curls - 2 sets 20, 15

DC Stretch 90 Seconds

BLASTING WEEK 5:

Sunday: Shoulders/Chest

Shoulders:

Reverse Cable Flys - 3 sets 10, 8, 8

Incline Reverse Delt Raise - 3 sets - 10, 8, 6 plus partials to failure

Wide Grip Upright Rows - 3 sets - 10, 8, 6

Close Grip Dumbbell Upright Rows - 2 sets - 8, 6

Side Lateral Machine - 3 sets - 10, 8, 6 minimal rest time, negatives

Barbell Military Press - 3 sets - 10, 8, RP 10/4/2

Incline Barbell Press - 3 sets 10, 8, 6

Incline Dumbbell Flys - 3 sets 8, 8, 8

Flat Smith Machine Set - 3 sets 10, 8, 8 last set being a drop set

DC Shoulder Stretch - 90 seconds

Monday: OFF

Tuesday: Back Thickness/Triceps/Calves

Back Thickness:

Smith Machine Reverse Grip Row - 3 sets - 10, 8, 6

T-bar Rows(pull to chest) - 3 sets 8, 6, 6

One Arm Dumbbell Rows(pull high) - 3 sets 10, 8, 8

Underhand Low Row(lean forward so shoulders are past waist) - 3 sets 10, 8, 8

Deadlifts - 3 sets 10, 6, 4 failure

Triceps:

Skull Crushers - 3 sets - 12, 10, 8

Bench Dips(sqeeze at top, slow negatives) 3 sets 10, 10, 10

Rope Pushdowns - 3 sets - 10, 10, 10 fast ROM

Calves:

2 Giant Sets - 5 different machines/movements, no rest between, 20 reps down to 4-6(change feet position every time)

Wednesday: Legs

Hamstrings:

Seated Leg Curl - 4 sets - 10, 8, 6, 4 very little rest time(feet wide) - last set do 30 partials
Pull Thru - 3 sets 15, 12, 10(stretch very deep, FULL ROM)

Lying Leg Curl - 4 sets, 10, 8, 6, 6 then a drop set (feet close and raise upper body)

Horizontal Leg Press(feet high and wide) - 4 sets 10, 8, 6, 4(very little rest)

Hack Squat - 3 sets - 10, 8, 15(last set will be a RP)

Walking Lunges - 3 sets - 30 yards
Squats - 2 sets - 25, 25

DC Stretchs

Thursday: Chest/Biceps

Chest:

Incline Dumbbell Press - 3 sets - 15, 15, 10(last set do forced reps)

Machine Chest Press - 3 sets - 10, 8, 10(last set becomes a drop set)

Cable Crossovers supersetted with Bodyweight Dips - 3 sets

Fst 7 Pec Dec

Biceps:

Cable Curl - 3 sets - 10, 8, 6

Hammer Curls - 3 sets - 8, 8, 8

Concentration Curls - 3 sets - 10, 8, 6 plus 3 forced reps

Friday: Back Width/Calves

Back Width:

Pulldowns - leaning forward for stretch - 3 sets 10, 10, 10

One Arm Pulldowns - 3 sets - very slow negatives

Lat Pull Machine(reverse grip if available) - 3 sets - drop set on last set

Machine Pullover - 3 sets, negatives, 10, 8, 6

DC Stretch - 90 seconds

Calves: (2 tri sets)

Standing Calf Raise - 4 sets, 20, 20, 15, 10 - last set rest pause

Seated Calf Raise - 2 drop sets - start with 10 reps

Tibia Raises - 1 set of 30

Saturday: Biceps/Triceps

Triceps:

Rope Pushdowns(one arm at a time, cable coming over shoulder) - 3 sets, 10, 10, 10

Close Grip Bench Press - 3 sets - 8, 6, 4

Dumbbell Skull crushers - 3 sets, 8, 6, 6 very slow negatives

Straight Bar FST 7

Biceps:

Standing Dumbbell Curls - 3 sets 10, 8, 8

Incline Dumbbell Curl(on stomach) - 3 sets 12, 10, 8

Hammer curls(all 3 angles) - 3 sets, 8, 8, 8

Wrist Curls - 2 sets, 20, 15

Machine Preacher Curl FST 7

BLASTING WEEK 6:

Sunday: Shoulders/Chest

Shoulders:

Reverse Pec Dec - 3 sets(last set being a drop set)

One Arm Cable Rear Delt Raise - 3 sets

Dumbbell Side Laterals 4 sets 15, 10, 8, 6

Upright Rows(wide grip) - 3 sets very slow negatives

Smith Shrugs - 2 sets 10, 10

Dumbbell Military Press - 3 sets, 3 forced reps, plus 3 partials all sets
Front Raises - 3 sets, 15, 15, 15

Barbell Bench Press - 3 sets 10, 10, 8

Incline Smith Press - 3 sets, 10, 8, 6 - then set stops to half way and 2 more sets of 8

Machine Chest Press - 3 sets - 8, 6, 6

DC Shoulder Stretch - 90 seconds

Monday: OFF

Tuesday: Back Thickness/Triceps/Calves

Back Thickness:

T-Bar Rows - 4 sets - 10, 8, 8, 6

One Arm Dumbbell Row - 3 sets - 8, 8, 6

Barbell Rows 90 degree - 3 sets - 8, 6, 6

Hammer Strength Low Row - 3 sets - 10, 8, 8

Back Extensions - 4 sets - 20, 15, 12, 10

Hyperextensions - 2 sets weighted then bodyweight to failure

Triceps:

Barbell Overhead Extensions - 3 sets 10, 10, 10, slow negatives

Straight Bar Pushdowns wide grip elbows out - 3 sets 8, 8, 8

Cable Kickbacks - 3 sets 15, 15, 15 with fast ROM

Calves:

2 Giant Sets - 5 different machines/movements, no rest between, 20 reps down to 4-6

Wednesday: Legs

Hamstrings:

Seated Leg Curl - 4 sets - 10, 8, 6, 4 very little rest time(feet wide)

Hack Squat SLDL - 3 sets - 10, 10, 10

Lying Leg Curl - 4 sets, 10, 8, 6, 6 Then FST-7

Wide Stance Squats - 4 sets, 10, 8, 6, 4 - drop set the last set

Smith Front squat- 3 sets - 10, 8, 6

Vertical Leg Press - 3 sets 20, 20, 20 last set strip set

Leg Extensions - 3 sets - 30, 30, 30 squeeze for 4 seconds at top of reps

Thursday: Chest/Biceps

Chest:

Flat Dumbbell Press - 4 sets 10, 10, 10, 10 very little rest

Incline Dumbbell Press - 3 sets 10, 8, 6 slow negatives and deep stretch

Weighted Dips - 3 sets 10, 8, 6

Incline Flys - 3 sets, 10, 8, 6

Pec Dec - fst 7

Biceps:

Wide Grip Barbell Curls - 4 sets - 10, 8, 6, 4 very low negatives

Hammer Curls - 3 sets - 8, 8, 8

EZ Bar Preacher Curl - 3 sets - 10, 8, 6 then RP 10/4/3

Friday: Back Width/Calves

Back Width:

Cable Pullovers leaning forward for stretch - 4 sets 10, 10, 10, 10

Weighted Pullups - 3 sets, 8, 6, 6

One Arm Pulldown(to the front) - 3 sets 10, 8, 8

Behind the Neck Pulldown - 3 sets - 10, 8, 6 then drop set

DC Stretch - 90 seconds

Calves:

Standing Calf Raise - 4 sets, 20, 20, 15, 10

Seated Calf Raise - 2 drop sets - start with 10 reps

Tibia Raises - 1 set of 30

Saturday: Biceps/Triceps

Triceps:

Dumbbell Kickbacks - 3 sets - 10, 10, 10

Dumbbell overhead Extension FULL ROM - 3 sets 8, 8, 8

Reverse Grip Skull crusher - 3 sets - 12, 12, 12

DC Stretch

Biceps:

Standing Dumbbell Curls - 3 sets 10, 8, 8 last set being a drop set

Standing EZ Bar Curl - 3 sets - 8, 6, 6

Rope Cable Curl - 3 sets - 10, 10, 8

Incline Barbell Curl(belly down) - 2 sets, 20, 15

DC Stretchi

[DCI]

Marcus, I've been reading this thread a lot but not posting until I felt I deserved to post. So far it's been 3 months since I got my diet in check. I know now what ye all mean diet is key I think a lot of people "think" they have their diet down right but my lord I have put about 10% more effort into my diet than I did before and jesus the results are amazing.

Only started cardio this week 3 times a week and before this I just adjusted my diet correctly to good carbs and more regular protein intake and my BF weight has literally dropped off me drastically in the last couple of weeks even more so this week with the cardio. The main changes I have done to my diet was killing beer don't touch a drop of it and if I go drinking its only vodka and Diet 7UP and even that I only drink maybe once a month if that.

Training has been upped a gear too with following your breaks and building up huge sweats you know your training right when steam is coming off your face lol.

For me this has to be one of the best and conclusive threads I've read on here.

And I'll be England next friday your not near Bouernmouth?

[marcus300]

Awesome I appreciate insight from any angle!! And thank you for the compliment!!! I put as much as I possibly can into it so I hope it's noticeable lol

Like I said my regiment is laid out 6 weeks that I repeat so here comes a huge post....

i

I will get back to about this tomorrow

[marcus300]

Marcus, I've been reading this thread a lot but not posting until I felt I deserved to post. So far it's been 3 months since I got my diet in check. I know now what ye all mean diet is key I think a lot of people "think" they have their diet down right but my lord I have put about 10% more effort into my diet than I did before and jesus the results are amazing.

Only started cardio this week 3 times a week and before this I just adjusted my diet correctly to good carbs and more regular protein intake and my BF weight has literally dropped off me drastically in the last couple of weeks even more so this week with the cardio. The main changes I have done to my diet was killing beer don't touch a drop of it and if I go drinking its only vodka and Diet 7UP and even that I only drink maybe once a month if that.

Training has been upped a gear too with following your breaks and building up huge sweats you know your training right when steam is coming off your face lol.

For me this has to be one of the best and conclusive threads I've read on here.

And I'll be England next friday your not near Bouernmouth?

woooow thats great news and love hearing stuff like this well done my friend also thanks for the comments

Your right diet is key to gains but also training, a lot dont put enough into training and thats why why fail to prodcue new gains and also keep them.

I'm not near Bouernmouth sorry lol

[Buster Brown]

Hey Marcus,
I noticed that you include Dips with your tricep workout. I usually perform them weighted at the end of a chest workout. Can the technique used to perform the exercise be varied to hit one muscle more then the other? I was always told to go deep for chest development and to lockout (or close to) for more tricep development, is this correct?

[marcus300]

Awesome I appreciate insight from any angle!! And thank you for the compliment!!! I put as much as I possibly can into it so I hope it's noticeable lol

Like I said my regiment is laid out 6 weeks that I repeat so here comes a huge post....

TRAINING

I've seen some pictures of you and the transformation you have made since you joined this site has been very impressive, so its hard for me to really pick apart your training routine because its obviously working for you. What I will do is give you areas for you to look at and the reasons why but you are making progress so I would only look at chnaging things if the progress comes to a stops or slows down. But first well done on making such a dramatic change and also if I have remembered correctly you have done this steroid free which just shows you what building a solid foundation is all about before going down the aas route, well done. I haven't spoken to you about how your body responds to certain routines etc and from quickly looking over yours you seems to like a lot of volume.



On your first blast week you attack chest and shoulder on Sunday, for me that would be impossible unless I was leaving something in the tank to complete the second major muscle group. Personally I would look at either training a major with a minor but not two major muscle groups together because no matter what you say I know you wont be training to the max or if you were then the 2nd muscle group your training isn't being worked hard enough. So I would swap things around like train chest with tri's or shoulder and tri's etc or even just one major bodypart only. This will make you get the most out of your work-out and also focus on hitting that major muscle group with as much intensity as possible.



Something else ive noticed is you seem to double up on certain movements like the reverse pec dec and bent over raises, these are the same exercise and hitting the same area so IMHO you would benefit from picking one movement and go to complete failure, no need to do 2 movements including 6 sets pick one and go all out IMHO. Same with DB side laterals and cable laterals pick one and go all out no need for two movements for the same small area. Also your doing two movements wide grip uprights and close grip uprights , no need for this pick one and go all out. Chest looks fine - I see you swap and change areas of the chest on different days of the week which is fair enough if its working I must prefer attacking the full chest all at once and then let it repair and attacking it again.

Tuesday back , tri's and calves - I would swap the tri's with biceps because they are getting worked anyway so might aswell throw those in instead of tri's. I'd pick one bent over row movement instead of two with 2 different degrees, pick one and go all out, personally the 45degree one will do just fine. Rest of the back thickness movements look great. Triceps - not to sure what the reverse skull crusher is, reverse grip?? I'd also look at putting some dips or close grip pressing in.


Wednesday legs - legs looks great,
Thursday chest and biceps - Chest looks great and intense and also bi's
Friday back width/calves - I also like separating the thickness and width movements for back, seeing that its such a large area and how intense I train I much prefer doing this and I've had serious increases in size from doing this so excellent back and calves.
Saturday biceps and triceps - I think your triceps and bi's are being overtrained especially how your work-out is set out, I would look at changing it up like I've suggested , split them up with a major muscle group or hit them once per week, remember they are being hit every time you press or do your back so take this in consideration.

Defiantly split shoulder and chest up, really think you will benefit from this, concentrate on one and rip it to bits by going to failure and beyond. , I'd personally like hitting that area and then let it repair and hit the whole muscle group again, the only area I don't do this is back were I split width and thickness many times, not all but often I do split them up and its works but other than that I think you could make your routine a little bit more simple, less complicated and more productive. If the sets and reps are working for you stick with it, again if you have read some of my posts in this thread you will see I prefer HIT style training which is less sets but more intense. I hope I've given you something's to look at and maybe change around to see if you stimulate more growth, if you do change things around let me know how you get on. Maybe also have a few weeks at HIT training see how you respond. Well done and good luck

[marcus300]

Hey Marcus,
I noticed that you include Dips with your tricep workout. I usually perform them weighted at the end of a chest workout. Can the technique used to perform the exercise be varied to hit one muscle more then the other? I was always told to go deep for chest development and to lockout (or close to) for more tricep development, is this correct?

I usually do them on a dip machine, for chest dips you lean forward but for triceps you dont lean foward and keep upright while dipping keep your elbows close to the body and hips straight. You can lock out or not depends what feels and works best for your tri's

[Capebuffalo]

I have push only today and pull only workout tomorrow in preparation for the end of The Bulk Classic on Friday

Wish us luck guys it's been a long 15 weeks.

[marcus300]

I have push only today and pull only workout tomorrow in preparation for the end of The Bulk Classic on Friday

Wish us luck guys it's been a long 15 weeks.

best of luck cape carb up

[Capebuffalo]

best of luck cape carb up

Thanks big guy. I have the water and carbs planned out. I promise I won't show up flat. Lol

[bigZthedestroyer]

Post leg workout..

Deep squats, hack squat triple drop set, leg curls/extensions, and bulls( aka calves)!