**Marcus's HIT Dungeon**

**Back In Black** · 01-15-2014, 04:56 AM

Originally Posted by marcus300

You may just see me around big boy if you look hard enough

I probably won't have to look THAT hard

If I'm at least 15lbs heavier by then by might even dare to come and say hello

**marcus300** · 01-15-2014, 05:00 AM

Originally Posted by Back In Black

I probably won't have to look THAT hard

If I'm at least 15lbs heavier by then by might even dare to come and say hello

Just pinch my arse from behind and say hello Marcus - things will be fine

**krugerr** · 01-15-2014, 05:03 AM

Originally Posted by marcus300

Just pinch my arse from behind and say hello Marcus - things will be fine

Marcus - Just make sure you're keeping an eye out too, if you see some big guy beating the crap out of another whilst screaming "pinch my fvcking arse, will ya?!" - You best run over quick and help BiB, as he got the wrong person!

**marcus300** · 01-15-2014, 05:04 AM

Legs was brutal and torture - not talking about it because I am still shaking - smash the weights again - maybe that little added test is making me stronger which means I should be exploding in a few weeks.

**Back In Black** · 01-15-2014, 05:05 AM

Originally Posted by marcus300

Just pinch my arse from behind and say hello Marcus - things will be fine

Lmfao

I'll be fvcked if I get the wrong one though, there may be more than one big bald cvnt at the nationals

**krugerr** · 01-15-2014, 05:06 AM

Originally Posted by marcus300

Legs was brutal and torture - not talking about it because I am still shaking - smash the weights again - maybe that little added test is making me stronger which means I should be exploding in a few weeks.

Marcus - have you ever thought about doing a blog on here for your workouts? I love reading your workouts, but finding them in this thread is becoming ever increasingly difficult, as its so damn popular!

**marcus300** · 01-15-2014, 05:06 AM

Originally Posted by krugerr

Marcus - Just make sure you're keeping an eye out too, if you see some big guy beating the crap out of another whilst screaming "pinch my fvcking arse, will ya?!" - You best run over quick and help BiB, as he got the wrong person!

lmfao that would be funny, but he will recognise me i'll be wearing my latest latex number

**marcus300** · 01-15-2014, 05:08 AM

Originally Posted by Back In Black

Lmfao

I'll be fvcked if I get the wrong one though, there may be more than one big bald cvnt at the nationals

I'll take cvnt and big but I am a little worried about bald

**marcus300** · 01-15-2014, 05:10 AM

Originally Posted by krugerr

Marcus - have you ever thought about doing a blog on here for your workouts? I love reading your workouts, but finding them in this thread is becoming ever increasingly difficult, as its so damn popular!

well this is kind of how this started out but it evolved into many areas, I've not posted many recently but will try my best to continue to post them and i'll always try to expand how my mind set is like going into a working set and other areas while I am doing the workout.

**krugerr** · 01-15-2014, 05:15 AM

Originally Posted by marcus300

well this is kind of how this started out but it evolved into many areas, I've not posted many recently but will try my best to continue to post them and i'll always try to expand how my mind set is like going into a working set and other areas while I am doing the workout.

Appreciated - I know this already consumes a lot of your spare time. Its just encouraging to read your workouts and mentality before attempting HIT sessions!

**marcus300** · 01-15-2014, 05:41 AM

Originally Posted by krugerr

Appreciated - I know this already consumes a lot of your spare time. Its just encouraging to read your workouts and mentality before attempting HIT sessions!

It's one of the biggest thing you have to overcome when using the training style I do, like ive mentioned some just cant do it and not built for it others are. Doesn't mean you will grow any bigger if you do use it but for someone like me its the only way I could push into that growth what turns heads. I have great mental strength and can focus very hard and intense on certain things to help me release the inner aggression to push past failure or even get to it. I can take myself to place's within 60 seconds of mind control were nothing will stop me achieving my goal, the inner aggression is immense and I can easily control my self talk to use it when needed.

Little story - there is a guy I know who works on the doors who trains in the gym, he is one big nasty powerful man. Ive watched him train and thought he's training really hard and to failure with all his grunts and moans he expels all the time. Anyway we were both in one morning and he shouted over are you training legs!! I said yes why not. He had huge legs and was a big weight pusher on all movements so I thought I better take this guy to hell and back and see what happens.

Anyway we started, I wont go through each movement we did but we were at hacks and doing a dropset - I started to talk to my inner self and get ready for the one working set with 3 drops -serious weight and I knew this was going to be hard so I start releasing and talking to myself and I get going with my set - I started repping them out and going to my limit and squeezed 2 forced reps out while he was screaming in my ear - the pain was intense and the burn was really hurting but this environment I thrive on so I rack it and he drops a plate a side off the machine and we go again I go to failure again which was hard, racked again and another plate a side was took off and I go again. In between drops I release the inner aggression again and go into it like its my first rep - I finished the set with another 2 forced reps and I collapsed on the floor couldn't walk legs were in bits and the water tasted like the best drink in the world.

Then it was his turn, this big guy who I respected for training hard started to do the same as me, he started to shake around 6 reps less than me and I said come on one more rep and he collapsed at the bottom of the machine and said ive got nothing left in me. I told him to stay there and I stripped the machine and told him to rep more he did and manage around 2-3 reps and collapsed again and said I am out of this and rolled off and was nearly sick - I thought what the fuk was that! come on lets do this its one set - he said that was him all done.

Then I realized that all the grunting and moaning in the gym was all show and he wasn't training properly. I destroyed this guy on all movements and made him look like he just started training, it was funny but he couldn't and didn't have the heart to train to failure. That weekend he texted me and said he cant work on the doors because he cant move his legs they are in that much pain and it brings tears to his eyes when he sits on the toilet. He never trained with me again lol soft cvnt lol- sorry about waffling again

Anyway, its all about your mind set going into the set and knowing you cant do anymore and you did everything you could. Learn this and you have one of the most powerful things you could ever have in the gym

**krugerr** · 01-15-2014, 05:47 AM

I work on the doors, so my mental preperation is using something that happened on the doors that wound me up. Whether its some kid that was giving us grief on the door and I felt like I should have slapped, or an actual fight in the venue. Both can really get me fired up and snarling. I guess ive just yet to find a training partner that really knows what I want out of a session, so I never push myself to that true failure point for most things.

So when are you opening Camp Marcus? That leg session sounds like something I need!

**marcus300** · 01-15-2014, 05:59 AM

Originally Posted by krugerr

I work on the doors, so my mental preperation is using something that happened on the doors that wound me up. Whether its some kid that was giving us grief on the door and I felt like I should have slapped, or an actual fight in the venue. Both can really get me fired up and snarling. I guess ive just yet to find a training partner that really knows what I want out of a session, so I never push myself to that true failure point for most things.

So when are you opening Camp Marcus? That leg session sounds like something I need!

A partner can and does help but many times I train alone and still go to failure, always make that session count. Use what ever techniques you have to release that inner aggression and complete that working set to failure. Do you never get under the leg press, squats or hacks and think at that rep were your close to racking the weight and the pain is telling your body to stop, do you never take a deep breath and think fuk this lets do more and make that muscle grow! I do this all the time come to that moment and I think why rack this, why stop if I want to be the biggest in the town, gym or planet I have to do this otherwise I will regret it when I am home. You got to get this mind set firing on all cylinders and tell your inner self to fuk the pain and go to true failure, our bodies will need more rest but it will respond in growing bigger.

**marcus300** · 01-15-2014, 06:03 AM

Originally Posted by krugerr

I work on the doors, so my mental preperation is using something that happened on the doors that wound me up. Whether its some kid that was giving us grief on the door and I felt like I should have slapped, or an actual fight in the venue. Both can really get me fired up and snarling. I guess ive just yet to find a training partner that really knows what I want out of a session, so I never push myself to that true failure point for most things.

So when are you opening Camp Marcus? That leg session sounds like something I need!

Jerry just posted this - Watch this and listen to what Jerry says and how he explains failure - This is what ive been saying its not something you can just turn on and do it takes time.

**krugerr** · 01-15-2014, 06:17 AM

Very cool video mate! Thanks for the share

**kronik420** · 01-15-2014, 07:59 AM

^^ just watched that twice

bookmarked this page

**kelkel** · 01-15-2014, 08:08 AM

[QUOTE=RipOwens;6785809]

Originally Posted by kelkel

Sawyer nothing wrong with higher reps on legs. They respond very well to it. Keep doing what you're doing and vary the reps. It will pay off.

Kel, how often do you vary the reps on legs specifically? Every few weeks? Once in awhile?

For me anymore my reps tend to be on the higher side for legs. Probably 10-15 most of the time. Don't think it's light weight, it's not. I just feel it more in that range. I still do heavy days, particularly with squats, but reps probably don't go below maybe 8.

But more to you question. I usually don't have a plan for leg day ahead of time. Sometimes I wake up in the morning and just know I'm squatting first and heavy. Other days I have no clue what I'm going to do until I warm up and get going. I just train instinctively, always have. Seldom do I squat first two workouts in a row. I always mix it up.

**kelkel** · 01-15-2014, 08:19 AM

Originally Posted by marcus300

You may just see me around big boy if you look hard enough

Somehow I don't think you'd be that hard to find....

**Black** · 01-15-2014, 08:37 AM

Originally Posted by Java Man

I'm with you there. Everythign on my upper body grows just fine. That wasn't always true but I've learned how to make the more stubborn parts respond. Just part of the normal routine now. Except legs. They get really strong and really ripped but they don't grow much. They never have, and I have tried everything. The thing that makes them grow the most is actually HIT style training. Low reps, beyond failure push til you want to puke, as heavy as good form allows. That seems to be finally putting some size on them.

My calves seem to like a mix of HIT style full ROM all the way down then all the ay up until they form a little ball, slow but as heavy as I can go with 6-8 strict reps. Then I'll strip 1 plate or 2 off and shotgun out 40 or 50 reps then some half and quarter reps until they burn like hell. Sometimes they cramp up, but they were just under 15" about 18 months ago and now a little over 16.5 and still growing. Try it. I'm trying to bring them up to my bicep measurement which is currently 17.25 cold, but almost 18 pumped so I have some work to do on calves. I think for aesthetics calves look best the same size as one's arms.

That's some good size added to your calves in a matter of months. I'll give that calf scheme a go, thanks.

**Black** · 01-15-2014, 08:43 AM

Originally Posted by marcus300

Hack squat till you dead with your feet close together, try implementing drops sets to a level were you cant walk afterwards this will bring out that outer sweep beautifully and give you again an illusion of a lot of size. You will find it hard to get clothes to fit those quads but nothing better than a huge sweep to make your legs look big

I love hack squats. Sadly (and strangely) the two gyms I go to don't have them. I tried to do barbell hack squats, but I don't feel them the same way.

The one gym has a Hammer Strength V-Squat machine, which isn't bad, but prevents you from going deep.

Marcus, when I can get to hack squats, do you recommend foot placement low on the platform to emphasize more quad?

**krugerr** · 01-15-2014, 09:07 AM

Well I officially hate Marcus.

I just trained legs.
Leg extension
Leg Press
Hack Squat
Leg curl
Standing Calf Raise

I think i actually achieved true failure on the hack squat. I racked up the weight to 110kg, close stance, and all the way down til my arse nearly touched my heels... rep 6 I was on fire, rep 8 I was in a lot of pain, rep 10 I saw spots, rep 12 I was about to throw up and pass out. Rep 12 being so slow that the positive took me forever and assitance to complete.

After that I felt so exhausted and sick that I had to have a breather before hitting leg curl and calves!

**Igifuno** · 01-15-2014, 09:25 AM

Haha. nice krugerr.. sounds vicious.

**krugerr** · 01-15-2014, 09:51 AM

Originally Posted by Igifuno

Haha. nice krugerr.. sounds vicious.

reading that back, and thinking about it... I should have forced out another rep with more assistance. At the time I was convinced I was about to pass out though! Damn it.

**marcus300** · 01-15-2014, 10:13 AM

Originally Posted by Dante Diamond

I love hack squats. Sadly (and strangely) the two gyms I go to don't have them. I tried to do barbell hack squats, but I don't feel them the same way.

The one gym has a Hammer Strength V-Squat machine, which isn't bad, but prevents you from going deep.

Marcus, when I can get to hack squats, do you recommend foot placement low on the platform to emphasize more quad?

If you can locate a hack squat try leg pressing with feet closer together then. The hammer v squat is great I use it backwards

when I do hacks I place my feet around the top half of the plate so when I go down my knee doesn't go over my feet, I like putting my feet as close as possible to each other, not to narrow though

**marcus300** · 01-15-2014, 10:15 AM

Originally Posted by krugerr

Well I officially hate Marcus.

I just trained legs.
Leg extension
Leg Press
Hack Squat
Leg curl
Standing Calf Raise

I think i actually achieved true failure on the hack squat. I racked up the weight to 110kg, close stance, and all the way down til my arse nearly touched my heels... rep 6 I was on fire, rep 8 I was in a lot of pain, rep 10 I saw spots, rep 12 I was about to throw up and pass out. Rep 12 being so slow that the positive took me forever and assitance to complete.

After that I felt so exhausted and sick that I had to have a breather before hitting leg curl and calves!

Excellent, just at that point were you couldn't do anymore you should of drop set it until failure again

but maybe one thing at a time lol well done sounds brutal and enjoyable

**krugerr** · 01-15-2014, 10:41 AM

Originally Posted by marcus300

Excellent, just at that point were you couldn't do anymore you should of drop set it until failure again

but maybe one thing at a time lol well done sounds brutal and enjoyable

Yea - Think I'll try throw that in next time! That video plus reading you talk about HIT really made me want to get there today. I think I got fairly close! I had to have a long lay down on the sofa just now in order to recover some energy.
I'll give you feedback on my Back session for friday.

Surprisngly though, I am looking forward to trying to hit failure again... weird, looking forward to causing yourself inexplicable pain. What an odd concept.

**Igifuno** · 01-15-2014, 10:54 AM

You'll get it next time.. something to look forward to

**Giggle** · 01-15-2014, 11:14 AM

Seems like we're all thinking about legs this week. I was wanting to ask you guys a question...
I understand now about what contributes to back width vs thickness. Is there any certain exercises that should contribute to leg thickness??
Because I'm 5'5" and 148#, I just look too lanky still, and need to add some thickness. I squat a lot, and do tons of leg extensions and hs curls. I'm not good at front squats, so I avoid them mostly.
But what do you think? I'll try anything you can think of!
Thanks

**Black** · 01-15-2014, 12:08 PM

Originally Posted by Giggle

Seems like we're all thinking about legs this week. I was wanting to ask you guys a question...
I understand now about what contributes to back width vs thickness. Is there any certain exercises that should contribute to leg thickness??
Because I'm 5'5" and 148#, I just look too lanky still, and need to add some thickness. I squat a lot, and do tons of leg extensions and hs curls. I'm not good at front squats, so I avoid them mostly.
But what do you think? I'll try anything you can think of!
Thanks

How about leg presses? Also, what part of front squats are you not good at?

**marcus300** · 01-15-2014, 01:36 PM

Originally Posted by krugerr

Yea - Think I'll try throw that in next time! That video plus reading you talk about HIT really made me want to get there today. I think I got fairly close! I had to have a long lay down on the sofa just now in order to recover some energy.
I'll give you feedback on my Back session for friday.

Surprisngly though, I am looking forward to trying to hit failure again... weird, looking forward to causing yourself inexplicable pain. What an odd concept.

Glad it gave you motivation to push yourself

**marcus300** · 01-15-2014, 01:37 PM

Originally Posted by Giggle

Seems like we're all thinking about legs this week. I was wanting to ask you guys a question...
I understand now about what contributes to back width vs thickness. Is there any certain exercises that should contribute to leg thickness??
Because I'm 5'5" and 148#, I just look too lanky still, and need to add some thickness. I squat a lot, and do tons of leg extensions and hs curls. I'm not good at front squats, so I avoid them mostly.
But what do you think? I'll try anything you can think of!
Thanks

Just add overall size but don't forget the hamstrings to create that thickness look, also hit the out sweep you know how much I like that

**kelkel** · 01-15-2014, 01:46 PM

Originally Posted by marcus300

Jerry just posted this - Watch this and listen to what Jerry says and how he explains failure - This is what ive been saying its not something you can just turn on and do it takes time.

Great video. Best line in there (imho) was at the very end after the Levrone story he said "Life lessons in body building" which to me is ever so true. I've said it multiple times before here that body building can and will open up many doors in your life that would otherwise have remained closed. Current example: Haz and his new job opportunity.

LLMD

**Giggle** · 01-15-2014, 02:01 PM

Oh yes, I do feel it in the quads with leg press.
I guess the front squats feel akward and you can't use as much weight. Besides I don't have much front shoulder mass to support the bar on like you boys do.
But do they work? I could be convinced to give them another try

Originally Posted by Dante Diamond

How about leg presses? Also, what part of front squats are you not good at?

**Giggle** · 01-15-2014, 02:03 PM

Yes I do - and for men or women that outer sweep makes a difference.
With my exercise selection - am I missing anything?

Originally Posted by marcus300

Just add overall size but don't forget the hamstrings to create that thickness look, also hit the out sweep you know how much I like that

**marcus300** · 01-15-2014, 02:06 PM

Originally Posted by Giggle

Yes I do - and for men or women that outer sweep makes a difference.
With my exercise selection - am I missing anything?

Try hacks, leg press, lunges, stiff leg dead lifts and just mix things around and see if you can get some thickness in them. Yes the sweep works well for all

**kelkel** · 01-15-2014, 02:08 PM

Just got done legs:

Squats: Went relatively heavy but racked it at 8 reps due to feeling my knee. It's my new gauge, dammit. Dropped some weight and did another set after about a minute. Got 14 here.
Vertical Press: One heavy with RP
Dumbell lunges: Haven't done these in a while as i always opt for my "Smith" version, but they felt good. Almost fell the Fvck over but still good.
No ext or curls as the new parts are not in yet for my machine!
Stiff Leg Deads: Two sets relatively heavy.
Usual calf crap.

Feeling it already. Better than expected.

**Giggle** · 01-15-2014, 02:46 PM

Thanks Marcus and All

**CaptainDwamn** · 01-15-2014, 03:05 PM

Bunch of beasts in here! I love seeing how massive u guys are weighing in around 240-280 lbs and I'm over here fighting to reach 180! Guess it's part of the sport! Gotta remember I'm young and takes time and dedication! Getting some great ideas for training from this tread!

Thanks everyone!

**Black** · 01-15-2014, 03:06 PM

Originally Posted by Giggle

Oh yes, I do feel it in the quads with leg press.
I guess the front squats feel akward and you can't use as much weight. Besides I don't have much front shoulder mass to support the bar on like you boys do.
But do they work? I could be convinced to give them another try

Bar support, IMO, is the toughest thing about front squats. I hear ya there. If your wrist flexibility isn't very good you can take two lifting straps and tie them around the bar. Then put the bar across your front shoulders and use the straps as handles.

**Igifuno** · 01-15-2014, 03:19 PM

Originally Posted by CaptainDwamn

Bunch of beasts in here! I love seeing how massive u guys are weighing in around 240-280 lbs and I'm over here fighting to reach 180! Guess it's part of the sport! Gotta remember I'm young and takes time and dedication! Getting some great ideas for training from this tread! Thanks everyone!

Welcome bro! We all start somewhere right? Stick around. Lots to read and learn and a ton of valuable insight from experienced members.