**Marcus's HIT Dungeon**

[marcus300]

Found this site regarding Marcus's Neo G Knee Brace. Interesting:

Neo G Knee Braces: Compare Products & Read Reviews

I posted the wrong picture here are mine http://www.amazon.co.uk/Neo-MEDICAL-...g+knee+support

exactly the same without the side stabilizer on it. I know they are expensive but I shift some serious weight on my legs and with these I get zero pain.

[marcus300]

Found this site regarding Marcus's Neo G Knee Brace. Interesting:

Neo G Knee Braces: Compare Products & Read Reviews

Mine are no2 on that review

[marcus300]

Almost a forgotten exercise. Great peaking movement.

Very true kel, I use it as a finisher to bring out the horse shoe

[marcus300]

I've been throwing in the cardio 2-3 times a week seperate from my lifts since I started the 5 day routine Marcus posted. Lol, there's just no set time for my lifts or cardio. I may lift in the morning, next lift may be the next afternoon I can squeak in, some days I come home and sleep for 4-5 hours, then get up lift and maybe grab a nap before work.....and then there are the days I don't get to lift trying go minimize them though...
I like that 5 routine though....just have to make sure I have NSAIDS on hand.

wondered were you been, thought you may have got hurt in the cellar

[sawyer86]

Its killing me not being able to train properly. Last few days has just been cardio whuch isnt fun with sore legs! 40 mins a day thinking about working upto 60mins a day whilst im off work after my op.

[Black]

Bicep

Seated DB curls
3 warm up sets plus stretching
1 working set + 2 drops

Incline DB curls
2 feel sets
1 working set + 2 drops

db preacher from inside quad
3 sets to failure

DB hammer curls
1 working set + 3 drops

DB wrist curls
2 sets to failure


Tricep

Lying db extensions
2 feel sets
1 working set + 2 rest pause

Rope pushdowns
2 feels sets
1 working set + 2 rest pause

Kickbacks
3 sets to failure

Skull crushers/lying extensions with a barbell KILL my elbows as I've gotten older. Since switching over to DBs, I get very little to no elbow discomfort performing lying extensions. Its been great because I've been avoiding that movement for some time now and its such a great exercise.

I just recently started doing JM presses for triceps instead of a close-grip bench press. Just curious what you thought about them. Its kind of awkward to get down.

[Cuz]

I couldn't work triceps without skull crushers. Number one for me. Love em heavy too.

[marcus300]

Skull crushers/lying extensions with a barbell KILL my elbows as I've gotten older. Since switching over to DBs, I get very little to no elbow discomfort performing lying extensions. Its been great because I've been avoiding that movement for some time now and its such a great exercise.

I just recently started doing JM presses for triceps instead of a close-grip bench press. Just curious what you thought about them. Its kind of awkward to get down.

Yes those are good at working all 3 heads but I don't do them anymore due to elbow issues what I had due to using a ez bar.

[Rusty11]

I've been throwing in the cardio 2-3 times a week seperate from my lifts since I started the 5 day routine Marcus posted. Lol, there's just no set time for my lifts or cardio. I may lift in the morning, next lift may be the next afternoon I can squeak in, some days I come home and sleep for 4-5 hours, then get up lift and maybe grab a nap before work.....and then there are the days I don't get to lift trying go minimize them though...
I like that 5 routine though....just have to make sure I have NSAIDS on hand.

Are you still doing that routine? Power to 'ya, bro. I gave it go for three weeks and gave up. I need more rest. Istill do the exercises listed, but every other day. Obviously, it's working great for you. For anyone not knowing what we're talking about, marcus posted a good 5-day routine on pg. 232??

Edit: kronik re-posted it on page 232

[Rusty11]

Skull crushers/lying extensions with a barbell KILL my elbows as I've gotten older. Since switching over to DBs, I get very little to no elbow discomfort performing lying extensions. Its been great because I've been avoiding that movement for some time now and its such a great exercise.

I just recently started doing JM presses for triceps instead of a close-grip bench press. Just curious what you thought about them. Its kind of awkward to get down.

Flat lying ext kills my elbows, too. Some time ago, kel mentioned doing them incline. Pain gone. Going up in weight didn't make my elbows feel like they were going to snap off.

[Java Man]

Almost a forgotten exercise. Great peaking movement.

I had to stop doing kickbacks a long time ago. The 3rd head on my triceps got way our of balance. It still is. the one down by the inner elbow that doesn't get any mention most of the time lol. Sort of the forgotten head. maybe mine just grows easily idk. Of all the muscles that could grow easily I got that

[kelkel]

Flat lying ext kills my elbows, too. Some time ago, kel mentioned doing them incline. Pain gone. Going up in weight didn't make my elbows feel like they were going to snap off.

Remember as well, if an exercise irritates you put it at the end of your routine when you are more warm and less weight is needed.

[Java Man]

Flat lying ext kills my elbows, too. Some time ago, kel mentioned doing them incline. Pain gone. Going up in weight didn't make my elbows feel like they were going to snap off.

Totally agree. Try incline with the curl bar DD. I started doing them after.reading that here too and my elbows don't scream at me anymore. Also when doing flat close grip presses, let your elbows go out away from your body a bit. If you use light weight to get the feel of it you can still put the stress on triceps without holding your elbows to your body.

[Java Man]

I just recently started doing JM presses for triceps instead of a close-grip bench press. Just curious what you thought about them. Its kind of awkward to get down.

Java Man presses? Sweet! Named an exercise after me

[Black]

Flat lying ext kills my elbows, too. Some time ago, kel mentioned doing them incline. Pain gone. Going up in weight didn't make my elbows feel like they were going to snap off.

Never thought of that. I'll have to give that a whirl.

[Black]

Java Man presses? Sweet! Named an exercise after me

Hahaha, I'm not sure who JM is, so its all you buddy.

[kelkel]

I had to stop doing kickbacks a long time ago. The 3rd head on my triceps got way our of balance. It still is. the one down by the inner elbow that doesn't get any mention most of the time lol. Sort of the forgotten head. maybe mine just grows easily idk. Of all the muscles that could grow easily I got that

Condolences!

[Java Man]

Lol I set myself up for that one

[mockery]

Marcus

Can balls to the wall HIT training be done with out a training partner?

On paper, drop sets, negatives on machines and some free weights and partials are possible. But hitting true fatigue sounds impossible and or very dangerous for solo weight lifters.

And for Hit to be effective or maximized, do you have to have be a fairly veteran lifter with all your lifts at very high poundage's?

you have posted a few times how Hit has burned you out or caused injury's over the years, Sticking with HIt, what would you do differently if you had the chance to go back and do it all over again?

Pre exhaust
drop sets
negitives
forced reps
partials
rest pause

are all just a few of the HIT methods of training, should these all be mixed and matched while training or should you really focus on one for a period of time then changing to another method.

[sawyer86]

Ive trained hit style alone so do a lot of guys in this thread mate. I suppose there are certain exercises where you cant go to absolute failure but thats where you would use drops or rest pause. Also you could use a machine which will enable you to go to failure. Its not for a newbie but you dont have to be a veteran either.i think the best thing to do is incorporate all past failure methods for best results. Sometimes you dont know which one your going to use until you see how many reps you get out with your starting weight.

[almostgone]

wondered were you been, thought you may have got hurt in the cellar

LOL, no sir. I'm still causing myself pain down in my shop.

[marcus300]

Marcus

Can balls to the wall HIT training be done with out a training partner?

On paper, drop sets, negatives on machines and some free weights and partials are possible. But hitting true fatigue sounds impossible and or very dangerous for solo weight lifters.

And for Hit to be effective or maximized, do you have to have be a fairly veteran lifter with all your lifts at very high poundage's?

you have posted a few times how Hit has burned you out or caused injury's over the years, Sticking with HIt, what would you do differently if you had the chance to go back and do it all over again?

Pre exhaust
drop sets
negitives
forced reps
partials
rest pause

are all just a few of the HIT methods of training, should these all be mixed and matched while training or should you really focus on one for a period of time then changing to another method.

Yes you can do HIT without a partner easily if you know what your doing,

You can't do negatives or forced properly without a partner, so the other protocols will need to be implemented,

HIT is for the advanced, it takes months probably over a year to fully understand what true failure is. Many think they are going to failure but in reality they are not.

I don't get burnt out because I always take on some kind of pullback training after 6-8 weeks but I do have injuries like most bodybuilders. I am a very hard intense trainer what I talk about I put into practise and when you have done it the length of time I have it can cause you injuries,

I wouldn't change any of my training, it made me big, thick and dense (in the head)

You can mix and match them up or implement what works for you. Certain muscle groups respond better with certain protocols.


Some guys will never be able to do HIT properly because they don't have the mind set to push their bodies to this level, that doesn't mean they wont grow using other training styles it just means HIT isn't for them. Training failure is hard and just doesn't come within a couple of months practising it. It takes a long time to learn and truly understand the meaning of failure.

[almostgone]

2 sets of crunches

Close grip pulldown
2 w/u
Work 4-drop-4-drop-3-2 negative reps by standing up with back arched, locked arms with bar close to chest, sat down on bench and slowly letting the weight pull shoulders forward.
Stretched back by holding onto overhead bar, resting on heels, and laying back.

Wide grip pulldown
2 w/u
Work 4-drop-4-drop-2
Stretched via toe touches

BB rows tried underhand grip this time.
1w/u
Work-6

One arm seated cable rows
w/u
Work-4-drop-3-rp-3
Stretched by wrapping my arms around like I was in a straightjacket (.....gigiddy...) and bending forward at waist as far as I can.

Deadlifts-10 good reps....bumping weight up more next time.

[sawyer86]

Your up early marcus.

[Java Man]

Ive trained hit style alone so do a lot of guys in this thread mate. I suppose there are certain exercises where you cant go to absolute failure but thats where you would use drops or rest pause. Also you could use a machine which will enable you to go to failure. Its not for a newbie but you dont have to be a veteran either.i think the best thing to do is incorporate all past failure methods for best results. Sometimes you dont know which one your going to use until you see how many reps you get out with your starting weight.

Absolutely. I train alone and have no problem getting to failure or even beyond it where I fail, wait about 30 seconds and see.if I can still move (rest pause in other words lol). Sometimes I will use drops and rest-pauses together so that by the time I'm done I can barely move the muscle with no resistance added at all. It's about what your muscles currently perceive as heavy that matters. At that moment, just lifting the weight of the flesh and bone is heavy enough to cause muscle fatigue. It can be done alone but it does take a long time to condition your mind as marcus and others have said many times. Working through the pain barrier is the toughest part of HIT training to master. It's all mental discipline. The muscles exist. That's all they do without the brain. Your job is to learn to control them.

[marcus300]

Your up early marcus.

Long day today

[krugerr]

Long day today

Ditto - I opened the gym this morning at 6:30 and I have had a steady stream of people through all morning! Ive had two clients in as well, so It hasnt been all bad I suppose!

I hit shoulders today - Didnt reach true failure, since I did it on the leg session, Im really beginning to see how my other training sessions were intense, and heavy, but they arent even close to true HIT. Looking forward to hitting legs again now so that I can really try and master it.

Its an addictive feeling - I felt like I cheated myself this morning when I could reach the failure point.

[almostgone]

Are you still doing that routine? Power to 'ya, bro. I gave it go for three weeks and gave up. I need more rest. Istill do the exercises listed, but every other day. Obviously, it's working great for you. For anyone not knowing what we're talking about, marcus posted a good 5-day routine on pg. 232??

Edit: kronik re-posted it on page 232

Yes sir, just been having to juggle it around some. Some weeks I can get in 5 lifts, some weeks 3 lifts. Instead of focusing on what day it was etc., I just keep track of which body part is next.
If you're still doing the routine but EOD, then it sounds like you're following it too.
....and it is an @ss kicker....but in a good way.

[sawyer86]

Few rest days for me. Legs are really tired from all the cardio this week need to rest and recover so i can hit legs again monday

[Cuz]

Debating whether or not to go to the gym today...decisions ..decisions..

[Black]

Debating whether or not to go to the gym today...decisions ..decisions..

If rest is the reason, I always say if I have to think about it, then I probably shouldn't go and rest.

[Cuz]

If rest is the reason, I always say if I have to think about it, then I probably shouldn't go and rest.

yes sir. Im gonna rest. Still got arms and legs left this week. hit em this weekend.

[Igifuno]

I drove to the gym the day before yesterday and was falling asleep at the wheel on the way over. Sat in the truck and took a 40 minute nap in the parking lot, woke up, went in and hit it hard..

Take a nap, see how you feel... if no good, then don't go.

[Dpyle]

I can barely walk. Hit legs this morning, and quickly got humbled by a machine I never noticed till today. Can't find an image on google, but the closest thing I can compare it to would be setting up a smith machine so that you start your set with your ass on your heels. Just getting the first rep up after pre-exhausting on leg extensions was intense

[mockery]

In my 3 week volume cycle, in week 2 i do supersets for a rep range of 15's On paper it looks like i can remove super sets and incorporate drop sets, 1 warm up and 2 working sets per exersice and try and hit failure around 12-15 rep range then do 2 drops at 20% a drop to failure for each drop. Should be taxing like the super sets if not more and less hassle trying to use two machines or two benches at one time.

ill give it a go next week.

[Rusty11]

Yes sir, just been having to juggle it around some. Some weeks I can get in 5 lifts, some weeks 3 lifts. Instead of focusing on what day it was etc., I just keep track of which body part is next.
If you're still doing the routine but EOD, then it sounds like you're following it too.
....and it is an @ss kicker....but in a good way.

Yes it is.

[Rusty11]

If rest is the reason, I always say if I have to think about it, then I probably shouldn't go and rest.

Funny you should say that. Got home from work. Drank some coffee. Mentally, I felt like a pos old man Just happens to me sometimes. Thought about it and decided to do it. I train in my garage, so just started getting at it.
Did hack squats today. Fuark, those are really awkward. Followed with squats, SLDL, and calves. A good session, but sitting here still feeling like an old pos. A good session usually wipes that out. Not today. Tomorrow's another day.

[Black]

Funny you should say that. Got home from work. Drank some coffee. Mentally, I felt like a pos old man Just happens to me sometimes. Thought about it and decided to do it. I train in my garage, so just started getting at it.
Did hack squats today. Fuark, those are really awkward. Followed with squats, SLDL, and calves. A good session, but sitting here still feeling like an old pos. A good session usually wipes that out. Not today. Tomorrow's another day.

I'm assuming that since you train at home you are talking about barbell hack squats. Those pups are awkward, especially when you get some weight on the bar.

They're awkward for me cause of my ghetto booty. Sh!t, I hope Haz doesn't see that.

[kelkel]

I'm assuming that since you train at home you are talking about barbell hack squats. Those pups are awkward, especially when you get some weight on the bar.

They're awkward for me cause of my ghetto booty. Sh!t, I hope Haz doesn't see that.

You should be nervous.

[almostgone]

Funny you should say that. Got home from work. Drank some coffee. Mentally, I felt like a pos old man Just happens to me sometimes. Thought about it and decided to do it. I train in my garage, so just started getting at it.
Did hack squats today. Fuark, those are really awkward. Followed with squats, SLDL, and calves. A good session, but sitting here still feeling like an old pos. A good session usually wipes that out. Not today. Tomorrow's another day.

Shoot man, sounds like a good session to me ....and I agree hacks are awkward. If it weren't for having a hip/leg sled to do hacks on, I would probably end up in a pile on the floor...