**Marcus's HIT Dungeon**

[kelkel]

East coast Marcus (DE-PA-NJ area)

And I may have to gain some....

[DCI]

You gotta do legs!!! very important and glad your back on track
Yeh send us some pics would like to see what you got

Ohh I know how much they do for you but once you got out of the habbit its hard to get into it if you get me had a few things personally that were distracting me from the gym but now I am more focused than ever. I'll get some pics of myself there in the coming weeks.

[marcus300]

Ohh I know how much they do for you but once you got out of the habbit its hard to get into it if you get me had a few things personally that were distracting me from the gym but now I am more focused than ever. I'll get some pics of myself there in the coming weeks.

I know what you mean, ive had perssonal stuff distract me from training and ive also used it for stress relief in other cases.

Cant wait to see the pics mate

[marcus300]

East coast Marcus (DE-PA-NJ area)

And I may have to gain some....

what do you weight Kel?

[gearbox]

Kel weighs a ridiculous number like you! More then most couples weight together

[kelkel]

Marcus I honestly don't know. I'm sorta the anti-christ when it comes to normal things like that. Meaning:

I seriously never weigh myself cause I'd be disappointed. I think small joints make me look heavier than I am.
Never count calories, carbs, etc just eat clean and alot as I'm an ectomorph by nature.
Don't do cardio but workouts are heavy, brief, brutal & intense with short rest periods so I hope that counts! Example re brutal would be last leg workout (Wednesday) I cranked out 18 reps with 405 in squats. Full squats, not half squats as my early training was all with powerlifters. Just a belt, no knee wraps, don't use them. Not making it up and there is another monitor here who can confirm those type reps/weights.
Don't do abs. Least not in 20 years give or take

That about sums it up. Abnormal I guess but it works for me.

Pretty much a very basic, old school philosophy on my part.

[calgarian]

Milky is right I am around the North West area

cold,wet but beautiful countryside

if I ever come by I would love to train with you....it will an honor for me

[human project]

if I ever come by I would love to train with you....it will an honor for me

X 2.... It would be cool to find a legit workout partner on here... Marcus if you need a spot Hmu lol

[marcus300]

Marcus I honestly don't know. I'm sorta the anti-christ when it comes to normal things like that. Meaning:

I seriously never weigh myself cause I'd be disappointed. I think small joints make me look heavier than I am.
Never count calories, carbs, etc just eat clean and alot as I'm an ectomorph by nature.
Don't do cardio but workouts are heavy, brief, brutal & intense with short rest periods so I hope that counts! Example re brutal would be last leg workout (Wednesday) I cranked out 18 reps with 405 in squats. Full squats, not half squats as my early training was all with powerlifters. Just a belt, no knee wraps, don't use them. Not making it up and there is another monitor here who can confirm those type reps/weights.
Don't do abs. Least not in 20 years give or take

That about sums it up. Abnormal I guess but it works for me.

Pretty much a very basic, old school philosophy on my part.

Thats not good enough mate, step on scale and let me know what you weigh doesnt matter if you weight light or heavy just let me know.I have a friend who looks a monster but weighs very little. step on and let me know your not getting away from it and if you dont want to say in public pm me

[marcus300]

if I ever come by I would love to train with you....it will an honor for me

X 2.... It would be cool to find a legit workout partner on here... Marcus if you need a spot Hmu lol

You know something I train like a robot, a machine and my only concern is to go to hell and back. I can take a lot of pain and if we can ever team up for one huge workout I am game for it, I will have to make sure i am in gear just incase you big boys make a mess of me but this old man will take a beating

[marcus300]

I am goingt o let some of you guys into a secret, I have met up someone from this forum and trained for a few months not to sure if you want me to say who it is but I will ask him and if he is willing to give you guys some feedback about our session he can by me, so watch this space I'll ask him

[kelkel]

Thats not good enough mate, step on scale and let me know what you weigh doesnt matter if you weight light or heavy just let me know.I have a friend who looks a monster but weighs very little. step on and let me know your not getting away from it and if you dont want to say in public pm me

That's pressure! I may hurt my own feelings doing this. Assuming I have feelings that is.

[marcus300]

if I ever come by I would love to train with you....it will an honor for me

That's pressure! I may hurt my own feelings doing this. Assuming I have feelings that is.

just pm me mate, no matter what you are your a monster in my eyes I just would like to know so go upstisr and weight yourself

[gearbox]

Thats awesome Marcus and kel! I think we should get one training video of Marcus lifting one muscle group. Doesn't need talking or crap like that.
For ex- seeing you doing seated rows from behind, no face just repping them out and drop set or whatever works.

[marcus300]

Thats awesome Marcus and kel! I think we should get one training video of Marcus lifting one muscle group. Doesn't need talking or crap like that.
For ex- seeing you doing seated rows from behind, no face just repping them out and drop set or whatever works.

What weight are you doing rows with gearbox?

[gearbox]

What weight are you doing rows with gearbox?

Idk I will check. I think 210 machine/cable goes to 300 I think. I only weigh 190

[gearbox]

I have never tried to max and I usually do about 10 reps. The Rows are struggle for me because I have tendonitis in my right elbow. But as long as I wrap up my elbow when I lift back and biceps I'm good to go

[marcus300]

Idk I will check. I think 210 machine/cable goes to 300 I think. I only weigh 190

I meant bent over rowing not machine rows mate?

[Papa Smurf]

Good Morning Marcus!!!

[marcus300]

Hello papa

[Papa Smurf]

Chest is SORE !!! Threw in something new on straight bar incline yesterday........... We call them one and one halfs, no touch, no lock out. OUCH, but effective!

[Xtralarg]

I am goingt o let some of you guys into a secret, I have met up someone from this forum and trained for a few months not to sure if you want me to say who it is but I will ask him and if he is willing to give you guys some feedback about our session he can by me, so watch this space I'll ask him

Ive known Marcus for many years, the first time I contacted him was about 6 years ago when I asked him if he could do a private consolation for my diet, training and cycles. I knew at this time he was very busy but we managed to work together and since then I've never looked back. He tought me how to prime my body correctly, how to design a short burst cycle but most of all he showed me how to train to a level which would seriously pack on muscle tissue. I think after the first 10 wk consultation I put on close to 30lbs and kept around 20lbs, I did work with him many more times and every time he taught me something new.

Once we had arranged to meet up and work out together and we did so on and off for around 6 months, it wasn't all the time but when we were both free we would travel and workout. This is when I knew what pain was!! Ive never trained as hard and intense in my life, sometimes to the point of throwing up. There is only one outcome when you train to that level, serious muscle growth! Within 3 months of training the way he taught me I put on another 20lbs+. Marcus warms up and then trains very heavy and intense for short periods of time, forced and negatives are the foundation of most of his workouts but he also throws in dropsets for certain muscle groups because he says they respond better this way and i trust his judgement because the results speak for themselves!! The guy is huge and ripped and all I can say is if he ever helps you guys out personally you will learn how to grow and maximize every bit of your potential.

Thanks Marcus

[kelkel]

Great compliment XL!

[panntastic]

Ive known Marcus for many years, the first time I contacted him was about 6 years ago when I asked him if he could do a private consolation for my diet, training and cycles. I knew at this time he was very busy but we managed to work together and since then I've never looked back. He tought me how to prime my body correctly, how to design a short burst cycle but most of all he showed me how to train to a level which would seriously pack on muscle tissue. I think after the first 10 wk consultation I put on close to 30lbs and kept around 20lbs, I did work with him many more times and every time he taught me something new.

Once we had arranged to meet up and work out together and we did so on and off for around 6 months, it wasn't all the time but when we were both free we would travel and workout. This is when I knew what pain was!! Ive never trained as hard and intense in my life, sometimes to the point of throwing up. There is only one outcome when you train to that level, serious muscle growth! Within 3 months of training the way he taught me I put on another 20lbs+. Marcus warms up and then trains very heavy and intense for short periods of time, forced and negatives are the foundation of most of his workouts but he also throws in dropsets for certain muscle groups because he says they respond better this way and i trust his judgement because the results speak for themselves!! The guy is huge and ripped and all I can say is if he ever helps you guys out personally you will learn how to grow and maximize every bit of your potential.

Thanks Marcus

That's an awesome story thanks for sharing.
I take it your from UK as well.
Just reading this thread is a massive inspiration and reading what Marcus has to say is inspiring.
I would like to than him for taking the time out of his personal life to help all of us who ask and look forward to keep reading this

[Xtralarg]

That's an awesome story thanks for sharing.
I take it your from UK as well.
Just reading this thread is a massive inspiration and reading what Marcus has to say is inspiring.
I would like to than him for taking the time out of his personal life to help all of us who ask and look forward to keep reading this

Yes I'm also from the uk.

I think of Marcus as the Mr Miyagi of the BB world but not quite as old

[Knockout_Power]

You know something I train like a robot, a machine and my only concern is to go to hell and back. I can take a lot of pain and if we can ever team up for one huge workout I am game for it, I will have to make sure i am in gear just incase you big boys make a mess of me but this old man will take a beating

damn, if I knew this offer was on the table I would have reconsidered backing out of the Paris/England trip Im sending the parents on for moms 60th...

To train with THE MAN... nothing like getting embarrassed, kind of like when I sparred with Carwin, that didnt last long

[Knockout_Power]

There is only one outcome when you train to that level, serious muscle growth! Within 3 months of training the way he taught me I put on another 20lbs+.

theres something to be said for those who have experience/knowledge. Just knowing how to stick a pin in and train is nothing compared to someone who has the entire book of knowledge in their cranium.

[Xtralarg]

theres something to be said for those who have experience/knowledge. Just knowing how to stick a pin in and train is nothing compared to someone who has the entire book of knowledge in their cranium.

You're 100% correct. It's about knowing how the body reacts and how to get the most out of your workouts, nutrition, supplements and everything else that goes into the mix. If you get all the ingredients right you will get the results you deserve, it's like going into battle every time you hit the gym and preparing for battle every other hour of the day.

[Knockout_Power]

I think we should get one training video of Marcus lifting one muscle group.

Probably looks something like this...
http://www.youtube.com/watch?v=SpG3jPtn4pU

[calgarian]

You know something I train like a robot, a machine and my only concern is to go to hell and back. I can take a lot of pain and if we can ever team up for one huge workout I am game for it, I will have to make sure i am in gear just incase you big boys make a mess of me but this old man will take a beating

some how I doubt it and let me put "is to go to hell and back" in my workouts........i will take you up for this offer trust me.

[Capebuffalo]

I just wanted to thank you Marcus for the help you gave me on training getting ready for The Buklk Classic.

[marcus300]

Ive known Marcus for many years, the first time I contacted him was about 6 years ago when I asked him if he could do a private consolation for my diet, training and cycles. I knew at this time he was very busy but we managed to work together and since then I've never looked back. He tought me how to prime my body correctly, how to design a short burst cycle but most of all he showed me how to train to a level which would seriously pack on muscle tissue. I think after the first 10 wk consultation I put on close to 30lbs and kept around 20lbs, I did work with him many more times and every time he taught me something new.

Once we had arranged to meet up and work out together and we did so on and off for around 6 months, it wasn't all the time but when we were both free we would travel and workout. This is when I knew what pain was!! Ive never trained as hard and intense in my life, sometimes to the point of throwing up. There is only one outcome when you train to that level, serious muscle growth! Within 3 months of training the way he taught me I put on another 20lbs+. Marcus warms up and then trains very heavy and intense for short periods of time, forced and negatives are the foundation of most of his workouts but he also throws in dropsets for certain muscle groups because he says they respond better this way and i trust his judgement because the results speak for themselves!! The guy is huge and ripped and all I can say is if he ever helps you guys out personally you will learn how to grow and maximize every bit of your potential.

Thanks Marcus

Wooow thanks XL, Your a big strong fuker yourself with great commitment and dedication.

Once you unlock a few secrets on how we grow and what we can do to achieve this all we have to do is put it in practise, if the dedication and motivation is there things will happen.. Thanks a lot and we will have to team up again soon

[marcus300]

damn, if I knew this offer was on the table I would have reconsidered backing out of the Paris/England trip Im sending the parents on for moms 60th...

To train with THE MAN... nothing like getting embarrassed, kind of like when I sparred with Carwin, that didnt last long

I could always train with your parents instead, they are probably more my age lol

[Buster Brown]

I first pm'd Marcus about 4 months ago, 1 month prior to the start of my cycle to seek advice on training, diet, and the cycle itself. I had always read his articles and when I saw his avi with the double bicep shot, my jaw dropped and I knew he was the MAN to talk to. At 42 I decided I was a long way from where I wanted to be and maybe I didn't know everything.
Marcus took the time to answer my PM's and set me straight. I abandoned my old practices and embraced HIT style training and adopted rest/pause, drop sets, partials and negatives. These were techniques that I had stopped doing but when he explained the importance of these techniques and with the enthusiasm that he spoke about them, I was sold.
I just finished my 12 week Tes E/Tren E cycle and couldn't be happier with the results and I know I wouldn't have had the same experience if I hadn't listened to Marcus and adopt his training philosophies. Once I started HIT training and felt the pain that I longed for I thought to myself "The MAN Is A Genius!" I will never go back to my old way of training.
Thanks for opening the door Marcus!

[Zodiac82]

hey Marcus....how do you incorporate your negatives in your workout. do you do your working sets first....lets say....6 sets then after that you do 5 negative sets? or do a set then do a negative and repeat? and if you're adding dropsets are you doing working set....negs....then dropset?
after reading the way you do your workouts I gave it a shot yesterday and my back feel lovely....was just curious on how YOU did it....thanks

[gearbox]

hey Marcus....how do you incorporate your negatives in your workout. do you do your working sets first....lets say....6 sets then after that you do 5 negative sets? or do a set then do a negative and repeat? and if you're adding dropsets are you doing working set....negs....then dropset?
after reading the way you do your workouts I gave it a shot yesterday and my back feel lovely....was just curious on how YOU did it....thanks

Doing HIT correctly you will not have enough energy/gas/stamina to complete that many sets. Its typically two feel good sets or warm ups and one working set to the max with forced reps negatives etc. I will let "the man" elaborate more.
In my experience for chest as an example I am complete done warm up and all in 35 mins of doing chest. And my chest is more sore in the 35 mins then it has been before when I was doing a 1.5 hour work out. Basically I did not push to the MAX. It takes a certain mind set to push to the MAX.
And my bench has went up 20 lbs in a few months and I have been stuck at 3 plates for awhile.

[Brick]

Marcus:

Follow your thread every day, very informative!
Been using your hit style for a while. Started with following exactly Dorian routine and now tweaked it to myself. I do have a question though about my chest day.

My rotator cuff is off and on. Right now it's off. I am doing therapy on it and it only affects my chest day and shoulder day to an extent. Can you tell me if what I am doing is enough?

Incline BB or DB
incline flies
Machine flies
Cable crossover (FST-7, 7 sets, 30 sec rest, usually 12,12,10,9,8,6,6)

I cannot do flat bench of DB. Shoulder gives out way before chest!

[gearbox]

Marcus:

Follow your thread every day, very informative!
Been using your hit style for a while. Started with following exactly Dorian routine and now tweaked it to myself. I do have a question though about my chest day.

My rotator cuff is off and on. Right now it's off. I am doing therapy on it and it only affects my chest day and shoulder day to an extent. Can you tell me if what I am doing is enough?

Incline BB or DB
incline flies
Machine flies
Cable crossover (FST-7, 7 sets, 30 sec rest, usually 12,12,10,9,8,6,6)

I cannot do flat bench of DB. Shoulder gives out way before chest!

Can you do decline bb or db?
I am surprised you can do incline and flies. Thats a lot of pressure on the rc

[Brick]

Can you do decline bb or db?
I am surprised you can do incline and flies. Thats a lot of pressure on the rc

I used to do decline months ago but that was when my shoulder didn't hurt. I haven't given it a go in a while. I'll try next week.

And yes, incline no pain at all. I 'feel' like it takes pressure off because it's more upper chest?
I did work on my incline a lot to make sure my elbows have proper placement though but bench still hurts.

Anyways, if I can do decline would that round out my workout?

[gearbox]

I used to do decline months ago but that was when my shoulder didn't hurt. I haven't given it a go in a while. I'll try next week.

And yes, incline no pain at all. I 'feel' like it takes pressure off because it's more upper chest?
I did work on my incline a lot to make sure my elbows have proper placement though but bench still hurts.

Anyways, if I can do decline would that round out my workout?

Decline is the most effective chest exercise according to dorian! Marcus may have a different opinion.
I gave up flat bench about 5 years ago. I decline and dumbbell press (I know you can't)
Imo without decline incline and some flies your gtg. But its train heavy heavy heavy with perfect form and forced reps and negatives.
I always work out with a partner on chest day but because on the minimal rest in between I will do my full work out he spots me then we switch. At gym about one hour total for just chest.