**Marcus's HIT Dungeon**

[marcus300]

Great comment above Marcus. I've found over my years in this sport that learning what's effective to build muscle for each indivdual is paramount. One man's meat is another mans poison, so to speak. The same goes for rest and recouperation. As I've gotten older I have dramatically reduced my time in the gym both in amount done as well as total days working out . My training methods are similar to the big mans but I take more time off.

Less equals more for me anymore and has helped with growth, recovery and minor injuries received. Anymore and for the past handful of years I've only trained 3 days per week, M-W-F and love it. As long as it works I'm sticking with it.

My .02 anyway...

Thanks Kel
We are very similar in our approach, something ive noticed

[gearbox]

You two are similar cause your both not human as I said before. To prove my point look as kel's calf and your back pics. You guys don't come in human size!
Props to both and thanks for always updating marcus and your thoughts as well kel

[Capebuffalo]

I understand what kel and Marcus are saying. For years I did what the magazines said to do and how to do it. Not much happened. Then when I could afford trainers I did what they told me to do. A little better but not huge. It wasn't until I incorporated a little of everything with my body did i start to grow. For instance curls I can't go all the way up. My muscles are a little different the tension is released at 3/4 up. Tri's I can't keep my elbows close to the body and grow them. A different angle here twist there. 20 +'yrs of doing this and I'm just now getting the most out of my workouts. How many wasted sessions in that 20 yrs pisses me off. You have to listen to your body and try different things till you find what works for you individually. My .02 cents. For what it's worth.

[canesfan804]

About 180 @13 % BF 5'7".....

I'm cutting down to single digit body fat and have been doing it naturally.... I've just introduced some gear, not a load, just enough to keep me from loosing any more muscle hopefully....

I plan to get to single digit body fat and then slowly add in some calories while increasing training intensity and lowering volume to peak towards the end of this comp....

We have talked about this before but I have been up and down a bit with my training and diet over the past 12-18 months really.... Without any real sense of direction....

I have always wanted to bounce between 10 and 12% BF while slowly gaining good lean tissue.... And in the past that has always kept me YO-YO'ing and probably messed up my progress a lot....

I think at one point I was sitting at around 195 and 13% BF which was IMO a good look..... I looked thick all over.... I tend to never get really heavy, even when i was looking my best i was still only 195, maybe because I have a small frame... IDK

Good to see that there are other vertically challenged guys. Good luck with the comp.

[marcus300]

I understand what kel and Marcus are saying. For years I did what the magazines said to do and how to do it. Not much happened. Then when I could afford trainers I did what they told me to do. A little better but not huge. It wasn't until I incorporated a little of everything with my body did i start to grow. For instance curls I can't go all the way up. My muscles are a little different the tension is released at 3/4 up. Tri's I can't keep my elbows close to the body and grow them. A different angle here twist there. 20 +'yrs of doing this and I'm just now getting the most out of my workouts. How many wasted sessions in that 20 yrs pisses me off. You have to listen to your body and try different things till you find what works for you individually. My .02 cents. For what it's worth.

Sounds great cape, just put it into practise from now onwards and you will see excellent progression.

[DCI]

Everytime I read this thread, I get another gem of info that seems to be help me more and more. I've read so many conflicting ideas and programmes that I think I have found my regime is 90% there and that last 10% will be hard to find but I'll manage it.

[kelkel]

I'll give you an example of what I did for legs today when it comes to brevity:

Squats:
Multiple warm-ups to get to my working set. Nothing to tire me out, just enough reps to make sure I'm warm with that weight then I put it down. One working set to absolute failure. I have a rep goal in mind but I don't stop there if I can surpass it, I just keep it going.

Vertical Leg Press:
No warm up needed. Two working sets, reps ended up 15-18 or so.

Leg Extensions:
Normally two sets 15-20 reps but they felt good so I did an extra with drop sets.

Seated leg curls:
No warm ups. Three sets to failure with triple drop on last set. If I was doing a second ham exercise today (stiff legs) I would have stayed at two sets. After heavy squats I usually only do one ham exercise as I still squat relatively deep.

Calves:
Verticle toe presses. One warm up and two working sets to failure.
Seated calf raises. Two sets to failure.

Thats it and I'm crushed. Nine working sets for legs not including calves. Like Marcus says over and over again, you don't need to do alot to make progress. It's seriously the intensity that matters most.

kel

[marcus300]

Looking good Kel and you know what works you and I would have a great workout

[marcus300]

Everytime I read this thread, I get another gem of info that seems to be help me more and more. I've read so many conflicting ideas and programmes that I think I have found my regime is 90% there and that last 10% will be hard to find but I'll manage it.

Thats great, if you get something to help you achieve your goals then our job is going well glad this thread helps in some way.

You will find conflicting ideas and prgrammes because there isnt one what fits all, its all about finding out what works for you and adapting it moe and more

[human project]

Thats great, if you get something to help you achieve your goals then our job is going well glad this thread helps in some way.

You will find conflicting ideas and prgrammes because there isnt one what fits all, its all about finding out what works for you and adapting it moe and more

Marcus if you haven't already you need to write a book. I woildent doubt if you have a few publications.. Curious if you do pm me i would enjoy the read...

[panntastic]

Marcus if you haven't already you need to write a book. I woildent doubt if you have a few publications.. Curious if you do pm me i would enjoy the read...

^^^^ x2 ^^^^

[DCI]

Thats great, if you get something to help you achieve your goals then our job is going well glad this thread helps in some way.

You will find conflicting ideas and prgrammes because there isnt one what fits all, its all about finding out what works for you and adapting it moe and more

Ohh I know but everything that is said in here is fairly logical if you get me compared to what you can read and get too much information and then you just get bogged down in reading and trying more and more.

The only thing now I am finding is my body has adjusted to the cleaner diet and low carbs and cardio I need to do something to counter act this.

[gearbox]

Ohh I know but everything that is said in here is fairly logical if you get me compared to what you can read and get too much information and then you just get bogged down in reading and trying more and more.

The only thing now I am finding is my body has adjusted to the cleaner diet and low carbs and cardio I need to do something to counter act this.

Carb cycle works well for many! Change up cardio routine also. One day on treadmill high incline sprints next day maybe stairs etc..

[Capebuffalo]

You training Big Guy? No reports.

[MR-FQ320]

Marcus: your a keen photographer, any tips on how to take pictures when posing in bodybuilding shots ie lighting, effects, distances, tripod etc thanks

[marcus300]

Ohh I know but everything that is said in here is fairly logical if you get me compared to what you can read and get too much information and then you just get bogged down in reading and trying more and more.

The only thing now I am finding is my body has adjusted to the cleaner diet and low carbs and cardio I need to do something to counter act this.

I'm really pleased you have found some
direction so you can move forward, there isn't one way what fits all but
once you do find out what does work you can adapt it and then your have
a great tool for growth. One thing what does "fits all" is being
consistent with your diet, training, sleep and mental approach this is
something what I've not faulted over the years, I've been like a robot
and I can't express enough how important this is, being consistent year
in year out!!


I use carb cycling all the time no matter what I am trying to achieve whether that's to confused my body into burning fat as fuel or to use it to follow the growth spurts to build muscle tissue.
I am a firm believer that the body grows in spurts and I like to follow this no matter what, whether that's my anabolic use, diets or training methods. I will follow a growth spurt and apply my intense protocols in any of the areas what will enhance growth and then I will back off let my body stabilize while I maintain and then hit it hard and intense again. Yes I'm old school but it works for me and plenty before me so thats what
I do....

[marcus300]

You training Big Guy? No reports.

Been very busy with work over last few days, very important but I'm back on it now so will update soon

[marcus300]

Marcus: your a keen photographer, any tips on how to take pictures when posing in bodybuilding shots ie lighting, effects, distances, tripod etc thanks

I love photography but not got any skills with bodybuilding photos, but I'd try all lighting and from many distances and just take loads of pics and then pick the best. I've seen lighting at top shows be off and the photos not that good so if they can get it wrong anyone can

[gearbox]

Someone on in told me get in a dark room and have light shoot from the side of you and take front picture.

[boz]

Been very busy with work over last few days, very important but I'm back on it now so will update soon

Me to have an no time for the board i miss everyone, besides u marcus of course.

[marcus300]

Marcus if you haven't already you need to write a book. I woildent doubt if you have a few publications.. Curious if you do pm me i would enjoy the read...

I can't write so good but what a great idea, probably only sell a hand full of editions but would be fun doing it

[marcus300]

Me to have an no time for the board i miss everyone, besides u marcus of course.

I forgive you because your Australian, you cant help being a cvnt and knob

[marcus300]

Chest today

incline db press

2 warm up sets 20,15
1 working set+ 2 rest pause both to total failure

incline flyes
1 feel set
1 working set + 2 rest pause to tota; failure

hammer strength press
1 feel set
1 working + 2 rest pasue to total failure

pec deck
3 set to failure

abs

[gearbox]

Chest today

incline db press

2 warm up sets 20,15
1 working set+ 2 rest pause both to total failure

incline flyes
1 feel set
1 working set + 2 rest pause to tota; failure

hammer strength press
1 feel set
1 working + 2 rest pasue to total failure

pec deck
3 set to failure

abs

Awesome!
What is peck deck?

[Zodiac82]

Awesome!
What is peck deck?

pectoral fly machine

[gearbox]

Thanks

[marcus300]

Just calves today but hammered them

seated
standing
leg press

all done heavy and to failure, 4 sets each

[DCI]

I'm really pleased you have found some
direction so you can move forward, there isn't one way what fits all but
once you do find out what does work you can adapt it and then your have
a great tool for growth. One thing what does "fits all" is being
consistent with your diet, training, sleep and mental approach this is
something what I've not faulted over the years, I've been like a robot
and I can't express enough how important this is, being consistent year
in year out!!


I use carb cycling all the time no matter what I am trying to achieve whether that's to confused my body into burning fat as fuel or to use it to follow the growth spurts to build muscle tissue.
I am a firm believer that the body grows in spurts and I like to follow this no matter what, whether that's my anabolic use, diets or training methods. I will follow a growth spurt and apply my intense protocols in any of the areas what will enhance growth and then I will back off let my body stabilize while I maintain and then hit it hard and intense again. Yes I'm old school but it works for me and plenty before me so thats what
I do....

This is exactly what I was thinking the hardest thing I suppose is to work out when you are on a spurt and when you are going into maintaince this is something I have to observe for myself.

[marcus300]

This is exactly what I was thinking the hardest thing I suppose is to work out when you are on a spurt and when you are going into maintaince this is something I have to observe for myself.

You create them yourself remember we all have stopped growing but by overloading the muscles you will create growth, putting yourself in a anabolic environment will create growth and also if your prime the body your setting yourself up to start a growth spurt but remember you cant continue to grow sooooooooooooooooooooooooooooooooooo you catching onto this now?

Have good time off and recover from your cycle, let the body rest, stabilize and most of all the health concerns fade away and your BW is back to normal. Then you start looking at creating a growth spurt, it wont last long because the body takes over and tries to keep an even balance homeostasis. So you slowly prime the body and start creating this springboard and environment pre cycle, this will make your body very sensitive for growth and also it wont alter your metabolism which is a major thing here! then we design the perfect cycle for YOU and come out of the prime into the heavy/moderate cycle and increase the cals to feed the growth spurt, depends on the person on how long it will last, you also change the training sessions up to build the most ie HIT style . Serious growth can be built here and maintained easy without any serious sides and the growth obtained is far better than any long cycle imho. Remember you cant carry on growing when you cycle otherwise i'd be 500lbs+ at 3% bf so listen to the body, see how it grows and implement what works, on only on the training side but anabolic side, and also the eating side -can you see what I am saying???

[marcus300]

Trained a bit different today,

Delts

DB shoulder press
2 warn up sets
2 working sets to failure

standing smith machine shoulder power press
3 sets to failure


side laterals supersetted with single db upright rows
3 working sets

shrugs
3 sets to failure

reverse pec dec -rear delts
3 working sets

[marcus300]

who wants to get really big, freak big ?

[Dpyle]

who wants to get really big, freak big ?

That's the ultimate goal!

[MR-FQ320]

who wants to get really big, freak big ?

Me me me

[MR-FQ320]

who wants to get really big, freak big ?

Me me me

[gearbox]

I prefer weak and frail that's why I associate with you Marcus

[marcus300]

That's the ultimate goal!

I prefer weak and frail that's why I associate with you Marcus

So what you going to do about it

[Dpyle]

So what you going to do about it

Fvckin wreck my self till I grow. Got an extra rep on my last set of deads today. 365x4! Not bad for a man of 170lbs and no cycle history.

[gearbox]

Fvckin wreck my self till I grow. Got an extra rep on my last set of deads today. 365x4! Not bad for a man of 170lbs and no cycle history.

Great job. Thats impressive cycle or not

[kelkel]

Nice pull Dp!

[gearbox]

Marcus or kel? You guys ever have bad days where you for some reason can't lift nearly what you did last week.
Ex say you bench 100lbs for 5 reps barely then next week for some reason you can only do 80 for 5 reps?