**Marcus's HIT Dungeon**

[almostgone]

No man.. I'm going to train back tomorrow, then, I'm going to take three days off before implementing the new split. You with me?

I like it, Igi! I hate to tie myself to an old stale routine; especially with the demands of work. You know how it is, sometimes there are 2-3 days gaps between lifts and there are times I can manage to get 4 consecutive days in.
That's one of several benefits I've noticed about the 5 day routine/ rotation Marcus posted. If I do miss a day, so be it. I tend to think of my lifting schedule in terms of "which body part is next" vs." Oh crap, what day of the week is it? I have to work a certain body part or my schedule will be screwed."

[mockery]

I like it, Igi! I hate to tie myself to an old stale routine; especially with the demands of work. You know how it is, sometimes there are 2-3 days gaps between lifts and there are times I can manage to get 4 consecutive days in.
That's one of several benefits I've noticed about the 5 day routine/ rotation Marcus posted. If I do miss a day, so be it. I tend to think of my lifting schedule in terms of "which body part is next" vs." Oh crap, what day of the week is it? I have to work a certain body part or my schedule will be screwed."

Ive pushed myself not to miss days no matter what, that being said when i take a week off every 9 week, i feel so much better the following week when im back in the gym, but its like starting over ... so hard to get that discipline to go every day.

[almostgone]

That's great, Mockery! I admire your dedication.

[marcus300]

And for the final pic that I had to do a seperate post to upload

Well done on your progress DCI, you are carrying size and bulk but you need to strip away the bodyfat to reveal the quality muscle you have underneath. Preserve the tissue and slowly strip away the bf and you will look completely different. DO NOT CHNAGE TRIANING just manipulate your calories and confuse your body to burn fat as fuel.

[marcus300]

My lats have never been so sore bro.

I pretty much tried to stay with what you wrote. Heavy weight lower rep range 6-10.

By the time I did bb rows my lats were so damn pumped I couldn't handle the double drop set. So did rp.

I never stretch in between sets that often and it seemed to really help isolate my lower lats. I did traps afterwards and by the one I was done I was dying.

I'm super sore today and still feel pumped haha. Loving it bro.

This is excellent news and made me smile, if your back muscle are that sore you must of stimulated them to the max

[marcus300]

Marcus what are your thoughts on...

i havent done any reading on this yet but figured id just drop a general question. for the past year i have been resistance training in early AM in a fasted state, using BCAA before and during my work out only. This might go against everything you know or to believe but i made some great gain. That being said he is my question.

DO you think now if i start taking in a good amount( daily % wise)of carbs pre work out and after that my body will be primed in a way for better nutrients partitioning? in a way i can spring board off this going from fasted training to carb up training and make another set of great gains??

and!

is carb drinks or say whey and dextrose really that beneficial during resistance training.

Thanks

Why would anyone do resistance training in a fasted state? if you want to be big there isn't any magical theory you have to eat big consistently and over load your body by hard intense training so it as no alternative but to grow bigger and thicker. Being in a fasted state anytime while your trying to build tissue is stupid and fuking retarded, stop listening to these skinny arse so called diet gurus because they have no idea how to maintain any decent size or even built in the first place. Do you have any idea what it takes to maintain lets say 220lbs, 240lbs 260lbs ?? you have to eat all the time even when dieting and stripping bf, to maintain size you have to eat never be in a fasted state because this fasted state is an opportunity you have missed at having that extra meal. Fasted this and fasted that fuking stupid traded diet shitheads have no idea what they are doing.

Yes ive probably upset some people, but trust me having some decent size you will realise what it takes to build it and keep it. Many can build it and but to lose it again because of these stupid diets floating around. Diet slowly with the priority of maintaining every lbs of tissue you have built, ive id it time and time again don't touch your cals when dieting first attack cardio when things slow down start carb cycling slowly and watch how your body changes and adjust from there. check out my carb cycling approach this thread.

If you want to open a growth window do it by implementing a pre cycle prime

[Igifuno]

and i asked why not take a day off before you train your back then take two off. im curious why

Because after today, I have to take the next 3 days off due to travel and new year plans. I suppose I could take 4 days off, but I don't want to.

[marcus300]

When you have built some decent size and muscle tissue lets says 220lbs+ upwards you don't diet in the conventional way, otherwise you will lose muscle tissue and we all know what it takes to build your hard earned tissue. Many and I mean most guys build tissue on cycle and then waste it away by dieting stupidly. When you carry high amount of size you don't follow these stupid internet diets what will restrict cals so much you waste away your precious tissue you also don't change your training. What do I say all the time WHAT BUILT THE MUSCLE WILL KEEP THE MUSCLE DONT CHANGE YOUR TRIANING ALL BECAUSE YOU ARE DIETING AND SHREDDING BF. You need a constant supply of nutrition to feed and support your muscles and all these so called new diets are fuking insane. Yes I will upset the skinny bodybuilding beach bums but I am talking about being huge and turning heads everywhere you go.

Maintain your tissue with your maintenance diet and first thing you do is adjust cardio to moderate low intensity, watch and study your body for change adjust when needed at the right me, things will change and once they start to slow down and your body adapts to this new regime, this is the time to change tactics and start carb cycling which I would recommend similar to my priming structure which will slowly attack bf levels manipulating your carbs and tricking your body into burning fat as fuel. Never do it fasts start with 3 days 40% low then one day 15% higher than maintenance and watch and record what happens, you need more of a kickstart go with 4 days then one day high and record the rests. Never go to 7 days low and never ever reset your metabolism which is a major event what happens to most who dieting, so never go to 7 days low this will reset your internal body cloak.
if YOUR BIG AND CARRY OT OF TISSUE YOU DONT DIET IN THE CONVENTIONAL WAY OTHERWISE YOU WILL WASTE AWAY YOUR HARD EARNED TISSUE.

[marcus300]

Arms today

killed both biceps and tris and got a great pump

movements each muscle group to failure and beyond

[Igifuno]

Arms today killed both biceps and tris and got a great pump movements each muscle group to failure and beyond

Sounds good Marcus. Headed in now for back.

[Rusty11]

I like it, Igi! I hate to tie myself to an old stale routine; especially with the demands of work. You know how it is, sometimes there are 2-3 days gaps between lifts and there are times I can manage to get 4 consecutive days in.
That's one of several benefits I've noticed about the 5 day routine/ rotation Marcus posted. If I do miss a day, so be it. I tend to think of my lifting schedule in terms of "which body part is next" vs." Oh crap, what day of the week is it? I have to work a certain body part or my schedule will be screwed."

I just finished up going 5 days in a row with that routine. It was intensely good, but I think this old body prefers EOD. I'm sticking with the routine, though. The only part I may change is doing both incline and flat flys on chest day. Shoulders are fine, but doing all these flys might just F them up. We'll see.

[Cuz]

I just finished up going 5 days in a row with that routine. It was intensely good, but I think this old body prefers EOD. I'm sticking with the routine, though. The only part I may change is doing both incline and flat flys on chest day. Shoulders are fine, but doing all these flys might just F them up. We'll see.

Ive come to the conclusion that I train much better if its eod, when not cycling aas of course....I can handle more days in a row then

[Cuz]

Snapped last night, just me and a friend in the gym. 9 weeks off cycle still cruising along and patiently waiting until restarting growth.

[Igifuno]

<img src="http://forums.steroid.com/attachment.php?attachmentid=147319"/> Snapped last night, just me and a friend in the gym. 9 weeks off cycle still cruising along and patiently waiting until restarting growth.

Straight rugged chad.. Your patience is working in your favor n

[thunderthor70]

<img src="http://forums.steroid .com/attachment.php?attachmentid=147319"/>

Snapped last night, just me and a friend in the gym. 9 weeks off cycle still cruising along and patiently waiting until restarting growth.

Looking good! Keep hitting it hard

[Rusty11]

Snapped last night, just me and a friend in the gym. 9 weeks off cycle still cruising along and patiently waiting until restarting growth.

Nery nice, chad. Is that a new shirt you're wearing?

[Igifuno]

Nery nice, chad. Is that a new shirt you're wearing?

haha.. hell no, that shirt is from 1995.. rock that sh*t chad!!

[almostgone]

I just finished up going 5 days in a row with that routine. It was intensely good, but I think this old body prefers EOD. I'm sticking with the routine, though. The only part I may change is doing both incline and flat flys on chest day. Shoulders are fine, but doing all these flys might just F them up. We'll see.

It's definitely provides plenty of stimulation. I'm right there with you on the age issue. I just have to accommodate my work schedule/ how I feel. The first go around with the flys really put a hurting on me also, but that's the great thing about it!!
I'm trying to mindful of creating any injuries, though.....again, the age issue.

Are you incorporating a decent amount of stretching?

[Cuz]

lol brand new shirt Rusty. Thanks bros, gonna keep grindin' like everybody else in here. Never satisfied.

[kelkel]

Ive come to the conclusion that I train much better if its eod, when not cycling aas of course....I can handle more days in a row then

Huge proponent of EOD training here.

[DCI]

Well done on your progress DCI, you are carrying size and bulk but you need to strip away the bodyfat to reveal the quality muscle you have underneath. Preserve the tissue and slowly strip away the bf and you will look completely different. DO NOT CHNAGE TRIANING just manipulate your calories and confuse your body to burn fat as fuel.

Cheers big man, you know were I have cone from as you can see I haven't lost size really just dropped a lot of fat. It actually has frightend me how much I was carrying tbh. Feel way better, I will be doing ghe above hopefully in the next couple of months to confuse the body once I understand dieting more indepth and litsten and learn my body better

[Igifuno]

Marcus how are you feeling lately? I may have missed an update but was wondering.

[marcus300]

Marcus how are you feeling lately? I may have missed an update but was wondering.

I am feeling fine, still on the antibiotics and training is going great, just added deca to my trt and things are looking good. I am carrying more bf than usually because I've ate everything and anything but my muscles are that fuking big is doesn't matter they till stick out lol but my abs have gone but not an issues at the moment.

Training is hardcore and doing a lot of exhaust to help my shoulder injury, working on more quad sweep to make them look alien but other than that still thickening my back up and training good.

[Cuz]

Huge proponent of EOD training here.

totally agree, the body feels much better going into training rested and recovered. those couple extra reps count.

[Igifuno]

I am feeling fine, still on the antibiotics and training is going great, just added deca to my trt and things are looking good. I am carrying more bf than usually because I've ate everything and anything but my muscles are that fuking big is doesn't matter they till stick out lol but my abs have gone but not an issues at the moment. Training is hardcore and doing a lot of exhaust to help my shoulder injury, working on more quad sweep to make them look alien but other than that still thickening my back up and training good.

Good to hear man and glad you're still able to train like you need to.

My abs have also disappeared all of a sudden. they're in there somewhere and I figure I'll go find them sooner or later but for now.. The focus is to eat big. I wish I could figure out how pre exhaust could help my cuffs, but have just been dealing with the pain when training shoulders, chest and even bis. Cuff movements on leg day I'm sure help but there is still a lot of pain.

Hit 215 for the first time ever this week and I'm going for 220.

Just took measurements for the first time in forever.

Arms: 17"
Forearm: 14"
Chest: 48
Waist 35"
Quad: 26"
Calf: 18"

5'6'' 215 and probably carrying 18% bf (caliper says 14 but no way.. I just don't have a lot of fat around my obliques.

I'm actually looking forward to this cycle being over and continuing to bulk without aas. Few more weeks to go.

[Cuz]

Why would anyone do resistance training in a fasted state? if you want to be big there isn't any magical theory you have to eat big and consistent and over load your body by hard intense training so it as no alternative but to grow bigger and thicker. Being in a fasted state anytime while your trying to build tissue is stupid and fuking retarded, stop listening to these skinny arse so called diet gurus because they have no idea how to maintain any decent size or even built in the first place. Do you have any idea what it takes to maintain lets say 220lbs, 240lbs 260lbs ?? you have to eat all the time even when dieting and stripping bf, to maintain size you have to eat never be in a fasted state because this fasted state is an opportunity you have missed at having that extra meal. Fasted this and fasted that fuking stupid traded diet shitheads have no idea what they are doing.
Yes ive probably upset some people, but trust me having some decent size you will realise what it takes to build it and keep it. Many can build it and but to lose it again because of these stupid diets floating around. Diet slowly with the priority of maintaining every lbs of tissue you have built, ive id it time and time again don't touch your cals when dieting first attack cardio when things slow down start carb cycling slowly and watch how your body changes and adjust from there. check out my carb cycling approach this thread.

If you want to open a growth window do it by implementing a pre cycle prime

yep, tell it like it is big man lol, im old school as well. I never fast, only when I don't get up in the morning on time like today...lol that can be considered a fast, but I then I eat every 2 hours to make up for it.

[Rusty11]

It's definitely provides plenty of stimulation. I'm right there with you on the age issue. I just have to accommodate my work schedule/ how I feel. The first go around with the flys really put a hurting on me also, but that's the great thing about it!!
I'm trying to mindful of creating any injuries, though.....again, the age issue.

Are you incorporating a decent amount of stretching?

I usually go eod, but since I'm off work, thought I would try 5 in a row. I feel fine, but decided it was best to go back to eod. I felt the intensity drop a bit going at it that often. And yea, injuries are always in the back of my mind. I go as heavy as I can, while still being smart about the weight.
I've always foam-rolled and a few dynamic stretches before, but since reading the past few pages about stretching a bit in between, I've been trying to remember to do that more.

[marcus300]

Good to hear man and glad you're still able to train like you need to.

My abs have also disappeared all of a sudden. they're in there somewhere and I figure I'll go find them sooner or later but for now.. The focus is to eat big. I wish I could figure out how pre exhaust could help my cuffs, but have just been dealing with the pain when training shoulders, chest and even bis. Cuff movements on leg day I'm sure help but there is still a lot of pain.

Hit 215 for the first time ever this week and I'm going for 220.

Just took measurements for the first time in forever.

Arms: 17"
Forearm: 14"
Chest: 48
Waist 35"
Quad: 26"
Calf: 18"

5'6'' 215 and probably carrying 18% bf (caliper says 14 but no way.. I just don't have a lot of fat around my obliques.

I'm actually looking forward to this cycle being over and continuing to bulk without aas. Few more weeks to go.

Ive talked about pre exhaust with cuff injuries, just attack chest and shoulders with isolation movements first then hit compound but don't hold back with the isolation ones go all out with HIT

[marcus300]

Good to hear man and glad you're still able to train like you need to.

My abs have also disappeared all of a sudden. they're in there somewhere and I figure I'll go find them sooner or later but for now.. The focus is to eat big. I wish I could figure out how pre exhaust could help my cuffs, but have just been dealing with the pain when training shoulders, chest and even bis. Cuff movements on leg day I'm sure help but there is still a lot of pain.

Hit 215 for the first time ever this week and I'm going for 220.

Just took measurements for the first time in forever.

Arms: 17"
Forearm: 14"
Chest: 48
Waist 35"
Quad: 26"
Calf: 18"

5'6'' 215 and probably carrying 18% bf (caliper says 14 but no way.. I just don't have a lot of fat around my obliques.

I'm actually looking forward to this cycle being over and continuing to bulk without aas. Few more weeks to go.

lets get those arms over 20" )

[Cuz]

Good to hear man and glad you're still able to train like you need to.

My abs have also disappeared all of a sudden. they're in there somewhere and I figure I'll go find them sooner or later but for now.. The focus is to eat big. I wish I could figure out how pre exhaust could help my cuffs, but have just been dealing with the pain when training shoulders, chest and even bis. Cuff movements on leg day I'm sure help but there is still a lot of pain.

Hit 215 for the first time ever this week and I'm going for 220.

Just took measurements for the first time in forever.

Arms: 17"
Forearm: 14"
Chest: 48
Waist 35"
Quad: 26"
Calf: 18"

5'6'' 215 and probably carrying 18% bf (caliper says 14 but no way.. I just don't have a lot of fat around my obliques.

I'm actually looking forward to this cycle being over and continuing to bulk without aas. Few more weeks to go.

sick calves bro, I don't think ill ever get mine to 18 it will be a fuarking miracle ...

I say shoot for 240-250 IG THINK HUGE!! just keep an eye on that bp if you get bigger. First time getting that big your body may react to it. Way to go brotha.

[marcus300]

yep, tell it like it is big man lol, im old school as well. I never fast, only when I don't get up in the morning on time like today...lol that can be considered a fast, but I then I eat every 2 hours to make up for it.

Have you noticed its always the skinny arse beach bodybuilder who preaches this shit, they have no idea how to maintain or build a big thick strong body over 230lbs.

probably upset a few guys but its true, they have no idea how to maintain 230+lbs and keep the bf low

Ive been there and done it, grow big and lose it all for what point? grow big and keep it and keeping is the secret to how to become a monster and make heads turn

[biggjd69]

When you have built some decent size and muscle tissue lets says 220lbs+ upwards you don't diet in the conventional way, otherwise you will lose muscle tissue and we all know what it takes to build your hard earned tissue. Many and I mean most guys build tissue on cycle and then waste it away by dieting stupidly. When you carry high amount of size you don't follow these stupid internet diets what will restrict cals so much you waste away your precious tissue you also don't change your training. What do I say all the time WHAT BUILT THE MUSCLE WILL KEEP THE MUSCLE DONT CHANGE YOUR TRIANING ALL BECAUSE YOU ARE DIETING AND SHREDDING BF. You need a constant supply of nutrition to feed and support your muscles and all these so called new diets are fuking insane. Yes I will upset the skinny bodybuilding beach bums but I am talking about being huge and turning heads everywhere you go.

Maintain your tissue with your maintenance diet and first thing you do is adjust cardio to moderate low intensity, watch and study your body for change adjust when needed at the right me, things will change and once they start to slow down and your body adapts to this new regime, this is the time to change tactics and start carb cycling which I would recommend similar to my priming structure which will slowly attack bf levels manipulating your carbs and tricking your body into burning fat as fuel. Never do it fasts start with 3 days 40% low then one day 15% higher than maintenance and watch and record what happens, you need more of a kickstart go with 4 days then one day high and record the rests. Never go to 7 days low and never ever reset your metabolism which is a major event what happens to most who dieting, so never go to 7 days low this will reset your internal body cloak.
if YOUR BIG AND CARRY OT OF TISSUE YOU DONT DIET IN THE CONVENTIONAL WAY OTHERWISE YOU WILL WASTE AWAY YOUR HARD EARNED TISSUE.

Marcus, here is my question to this. What if you have muscle but you also have bodyfat at about 20% or so, fat in the midsection as well. How do you not lose some muscle when you attempt to lower the bodyfat? I don't see how you continue to eat the same as you would if you are mainlining or gaining mass while trying to strip away bodyfat, and I don't see how you can maintain HIT while trying to strip away bodyfat because of the reduced calories. Educate me on this please because maybe I am looking at it wrong

[thunderthor70]

I am feeling fine, still on the antibiotics and training is going great, just added deca to my trt and things are looking good. I am carrying more bf than usually because I've ate everything and anything but my muscles are that fuking big is doesn't matter they till stick out lol but my abs have gone but not an issues at the moment.

Training is hardcore and doing a lot of exhaust to help my shoulder injury, working on more quad sweep to make them look alien but other than that still thickening my back up and training good.

Glad to hear everything is going good Marcus!!

[mockery]

Why would anyone do resistance training in a fasted state? if you want to be big there isn't any magical theory you have to eat big consistently and over load your body by hard intense training so it as no alternative but to grow bigger and thicker. Being in a fasted state anytime while your trying to build tissue is stupid and fuking retarded, stop listening to these skinny arse so called diet gurus because they have no idea how to maintain any decent size or even built in the first place. Do you have any idea what it takes to maintain lets say 220lbs, 240lbs 260lbs ?? you have to eat all the time even when dieting and stripping bf, to maintain size you have to eat never be in a fasted state because this fasted state is an opportunity you have missed at having that extra meal. Fasted this and fasted that fuking stupid traded diet shitheads have no idea what they are doing.

Yes ive probably upset some people, but trust me having some decent size you will realise what it takes to build it and keep it. Many can build it and but to lose it again because of these stupid diets floating around. Diet slowly with the priority of maintaining every lbs of tissue you have built, ive id it time and time again don't touch your cals when dieting first attack cardio when things slow down start carb cycling slowly and watch how your body changes and adjust from there. check out my carb cycling approach this thread.

If you want to open a growth window do it by implementing a pre cycle prime

i train fasted cause i wake up at 445am to train at 5am, i dont have the option to wake up and eat 1.5-2 hours and then go train. It has nothing to do with fads or trying to reinvent the wheel. Its what i have to work with , so i made the best of it. at 220 im already eating 4-4600 daily and couldn't imagine the needs at 260.

[marcus300]

i train fasted cause i wake up at 445am to train at 5am, i dont have the option to wake up and eat 1.5-2 hours and then go train. It has nothing to do with fads or trying to reinvent the wheel. Its what i have to work with , so i made the best of it. at 220 im already eating 4-4600 daily and couldn't imagine the needs at 260.

Why on earth would you trained fasted no matter what time you get up its retarded, get some food down.

Lets see a picture of what your working with

[marcus300]

Marcus, here is my question to this. What if you have muscle but you also have bodyfat at about 20% or so, fat in the midsection as well. How do you not lose some muscle when you attempt to lower the bodyfat? I don't see how you continue to eat the same as you would if you are mainlining or gaining mass while trying to strip away bodyfat, and I don't see how you can maintain HIT while trying to strip away bodyfat because of the reduced calories. Educate me on this please because maybe I am looking at it wrong

will get back to you soon

[Hazard]

Marcus, here is my question to this. What if you have muscle but you also have bodyfat at about 20% or so, fat in the midsection as well. How do you not lose some muscle when you attempt to lower the bodyfat? I don't see how you continue to eat the same as you would if you are mainlining or gaining mass while trying to strip away bodyfat, and I don't see how you can maintain HIT while trying to strip away bodyfat because of the reduced calories. Educate me on this please because maybe I am looking at it wrong

Well..... If you keep the calories clean and they remain the same then you can increase cardio and still drop the fat without decreasing calories.

In regards to HIT, as Marcus has said, the same method used to build the tissue will also help retain the tissue.

I'm not responding for him - just giving my .02. His answer will probably be more detailed for you :-)

[Cuz]

Well..... If you keep the calories clean and they remain the same then you can increase cardio and still drop the fat without decreasing calories.

In regards to HIT, as Marcus has said, the same method used to build the tissue will also help retain the tissue.

I'm not responding for him - just giving my .02. His answer will probably be more detailed for you :-)

what he said , increase the cardio first. Counterattack the fat that way before you change your diet up. Just my .02 also.

[Igifuno]

Marcus, here is my question to this. What if you have muscle but you also have bodyfat at about 20% or so, fat in the midsection as well. How do you not lose some muscle when you attempt to lower the bodyfat? I don't see how you continue to eat the same as you would if you are mainlining or gaining mass while trying to strip away bodyfat, and I don't see how you can maintain HIT while trying to strip away bodyfat because of the reduced calories. Educate me on this please because maybe I am looking at it wrong

Like Haz said, let's see what the big man has for you but here is my input:

First of all, what's up big!?! Lol. Feel like I haven't seem you in a bit.

The more muscle you have, the less fat you will have. So when you're eating above maintenance in an effort to build and retain the most LBM, you can still do so and gain muscle/lose fat. Also, you can always adjust your macronutrients but be careful not to deplete yourself of essential carbs/fats and, of course, calories.

[mockery]

Why on earth would you trained fasted no matter what time you get up its retarded, get some food down.

Lets see a picture of what your working with

cause in uni learning about how digestive system and the muscle fighting for blood can cause a conflict when shoveling food and working out 15 minutes later. Trying to find a balance of science and 80;s old school lifting lifting concepts. Trial and error i guess, ive gone a few roads that were a waste of time but had to find what works for me. Running high BCAA in a fasted work out along with my TRT did alright in terms of tissue growth. coupled with high volume training and eating 1000-1500 over my maintenance calories i was able to spare muscle wasting. Obviously not a $$$ smart way as i was burning $150.00 a month on BCAA alone. But i made due with my situation.

Now when i move and have a change of life, change of routine. The next step in my chapter is to cardio in the am and training late evenings because the muscle growth i just obtained in the past 17 months was the easy growth, I know that with more serious growth and as i get on with age i need to use every tool available. So last week was the last week of fasted resistance training for me, it worked or i "got lucky" regardless onto bigger and better things.