**Marcus's HIT Dungeon**

[marcus300]

Trained shoulders tonight in one of the few times I actually get a mid week at home lol

Shoulder press
Side lat raises
Hammer strength shoulder press
Reverse pec deck
Seated rear delts
Shrugs

All rest paused except for the presses managed to get a spotter for these so I did failure forced and negs
I'm now in agony but in a good way ;-)

No need to duplicate rear delts, if you worked it correctly and intense enough there would be no need with another movement to stimulate them. Also same with shoulder press just do one movement all out don't leave anything in the tank to do a similar movement again, get it right first time,

Well done mate

[BUTTERYGOODNESS]

Had a guy come up to me today in the gym and asked why and how I trained so insane??!
I then told him "because I want this more then you." lol then we laughed and preceded to have a more in depth conversation.

[marcus300]

Had a guy come up to me today in the gym and asked why and how I trained so insane??!
I then told him "because I want this more then you." lol then we laughed and preceded to have a more in depth conversation.

Looking well,

[human project]

Lol the smell of the pass or the smell of piss off the bus itself

I'm guessing the bus system in the eu isn't any cleaner then the one in the us huh.....

[human project]

I do not have the lungs to do legs properly. Working towards it

Good ole ten sets of ten my man.... It would put lungs on a fish.... Well if the fish happened to have legs and a squat rack available of coarse....

[human project]

May I suggest doing rear delts on back day. What are you doing for front delts?

Real delts seem to be the most underdeveloped muscle group in most bodybuilders.... Well out side of legs I guess... I guess no one ever sees them so they don't notice.... What do you usually to for rear delts cape??

[human project]

Had a guy come up to me today in the gym and asked why and how I trained so insane??!
I then told him "because I want this more then you." lol then we laughed and preceded to have a more in depth conversation.

I hate when I'm busting my ass in the gym and some jack ass stops and interrupts my workout to ask me a stupid question like that... Then not only just stop me but proceeds to have a convo..... Its like bro you see me running from machine to machine with no rest, dripping in sweat so I can stop for 5min and talk to some idiot about how baxk in his day he was close to as big as me.... Like I really care... I try so hard to be nice to dumb asses and not to be that pissed off juice head in the gym but my god ppl are annoying..... Sorry for my rant I just need a cheese burger less then two days Marcus!!!!!! Thanks for everything bub

[Capebuffalo]

Real delts seem to be the most underdeveloped muscle group in most bodybuilders.... Well out side of legs I guess... I guess no one ever sees them so they don't notice.... What do you usually to for rear delts cape??

Im pretty lucky. The only thing I do is reverse peck deck. Or bent over dumbells

[BUTTERYGOODNESS]

I hate when I'm busting my ass in the gym and some jack ass stops and interrupts my workout to ask me a stupid question like that... Then not only just stop me but proceeds to have a convo..... Its like bro you see me running from machine to machine with no rest, dripping in sweat so I can stop for 5min and talk to some idiot about how baxk in his day he was close to as big as me.... Like I really care... I try so hard to be nice to dumb asses and not to be that pissed off juice head in the gym but my god ppl are annoying..... Sorry for my rant I just need a cheese burger less then two days Marcus!!!!!! Thanks for everything bub

Lmao oh I can def understand this. He had the common sense to wait until I was finished with my workout because otherwise i might have told him to f off. I've had it happen before. My response then was "cant you fvckin see I'm doing something?!"

He thought I was being too harsh but Im busting my ass and don't need a five minute distraction that might end in homicide.

[marcus300]

I hate when I'm busting my ass in the gym and some jack ass stops and interrupts my workout to ask me a stupid question like that... Then not only just stop me but proceeds to have a convo..... Its like bro you see me running from machine to machine with no rest, dripping in sweat so I can stop for 5min and talk to some idiot about how baxk in his day he was close to as big as me.... Like I really care... I try so hard to be nice to dumb asses and not to be that pissed off juice head in the gym but my god ppl are annoying..... Sorry for my rant I just need a cheese burger less then two days Marcus!!!!!! Thanks for everything bub

No problem, best of luck

[marcus300]

Biceps & Triceps

Incline db curls
2 warm up sets
1 working set to failure +triple dropset

bent over concentration curls (standing)
2 working sets to failure

hammer curls
1 feel set
1 working set to failure + triple dropset


forearm crunches
2 sets to failure



v bar pushdowns
2 warm up sets
1 working set to failure + triple dropset

close grip smith machine press
1 feel set
1 working set to failure + double dropset

seated pushdowns
2 working sets to failure


Unable to touch the back of my head my arms are so pumped up, very tight and feels like my arms are going to pop out of my skin nice feeling

[milky01623]

Chest and triceps be scared be very scared as your about to get obliterated and taken to a whole new level of pain

Bring it on

[Capebuffalo]

Chest and triceps be scared be very scared as your about to get obliterated and taken to a whole new level of pain

Bring it on

Sick um Plate Arrrr

[BUTTERYGOODNESS]

Biceps & Triceps

Incline db curls
2 warm up sets
1 working set to failure +triple dropset

bent over concentration curls (standing)
2 working sets to failure

hammer curls
1 feel set
1 working set to failure + triple dropset


forearm crunches
2 sets to failure



v bar pushdowns
2 warm up sets
1 working set to failure + triple dropset

close grip smith machine press
1 feel set
1 working set to failure + double dropset

seated pushdowns
2 working sets to failure


Unable to touch the back of my head my arms are so pumped up, very tight and feels like my arms are going to pop out of my skin nice feeling

i love all the drop sets lol

really quick, could you claify on rest pause execution. i have a feeling ive been doing it incorrectly

[gearbox]

i love all the drop sets lol

really quick, could you claify on rest pause execution. i have a feeling ive been doing it incorrectly

He cleared it for me buttery about two pages ago. Say your benching 200 and you go to failure, rack weight and rest 15 maybe 20 seconds and do more reps then rack repeat till you can't rep anymore

[kelkel]

Rest pause is a great way to go. I do it all the time. It's especially useful if you train by yourself and are doing an exercise that's inconvenient to strip weight.

[DCI]

I'm guessing the bus system in the eu isn't any cleaner then the one in the us huh.....

A goid friend of mine works for the state bus company and I was with him one day in a bus and he was showing me the trained way to remove the rear bench seat in the bus and the technical way they do it is to kick it clean off because the druggies in the city for some reason get a kick off hiding there syringes in the seats its disgusting another why i hate buses.

[marcus300]

i love all the drop sets lol

really quick, could you claify on rest pause execution. i have a feeling ive been doing it incorrectly

Someone ask me the same question and here is my answer

Rest pause is a method what puts great overload on your system and is another training style what increases the intensity of your workouts just like forced,negatives and dropsetting. Usually rest pause is implemented on the very basic compound movements and its also ideal for HIT because these types of workouts are done heavy and over a short period of time. For example lets say we are doing chest and our first movement is BB incline press we would fully warm up and once we are ready for the working set we would be using your most heaviest weight which would make you hit around the 6 rep mark -doesnt have to be exact just minimum 6 reps but no more than 8 reps. You would press until complete failure then you would rack the weight and give yourself around 15-20seconds rest and press again with the same weight until complete failure this could be around 4 -5 rep range - you would rack the weight again and repeat the 15-20 seconds rest and press again to complete failure which would bring the rep range down again. You would of done 3 heavy sets within one but doing this way your intensity would of gone up and the strongest of the muscle fibers wouldnt of been recruited, this puts extreme overload on your body and promotes growth and strength.


I did rest pause for my shoulder's yesterday and it went like this


Smith machine front shoulder press
2 warm up sets - high reps
1 working set - rest pause - 8 reps, 6 reps,4 reps


On the working set I dont hold anything back each set is done to complete failure and learning how to take your body to and past this pain barrier what is failure is the key to growth.



Machine lateral raises
2 feel sets
1 working set to failure plus 2 forced reps and 3 negatives
his fried my side delts


BB shrugs
2 feel sets
1 working set - rest pause - 8reps,6reps,5 reps




rear delts - machine
3 sets to failure


abs
leg raises and crunches

[marcus300]

Rest pause is a great way to go. I do it all the time. It's especially useful if you train by yourself and are doing an exercise that's inconvenient to strip weight.

That's it mate

I think me and you have the same ideas about this bodybuilding lifestyle don't we?? I think we agree on every aspect of it which is great that tells me you know and you know I know lol lol what it takes to be big and turn heads

[Hunter]

I agree with the intensity marcus so much so many athletes get the idea they need to save something in the tank. I work with a lot of high school wrestlers and I preach the same thing to them. I am not a bb'er but any means but I do think we have a very similar ideas of what constitutes intense and more importantly productive workouts.

Please keep up the good work.

[marcus300]

I agree with the intensity marcus so much so many athletes get the idea they need to save something in the tank. I work with a lot of high school wrestlers and I preach the same thing to them. I am not a bb'er but any means but I do think we have a very similar ideas of what constitutes intense and more importantly productive workouts.

Please keep up the good work.

That's right Hunter, many infact most guys leave something in the tank because of the further sets/reps in the workout. Once you learn how to train to failure and use protocols such as forced,negs,dropsetting and rest pause everyone will have better and more productive workouts.

Thanks

[gearbox]

Thanks again for the thread Marcus and your input kel and everyone else. I dont want you to think repetitive is bad cause we need it told to us every day! Train hard! train hard! train hard!

[kelkel]

That's it mate

I think me and you have the same ideas about this bodybuilding lifestyle don't we?? I think we agree on every aspect of it which is great that tells me you know and you know I know lol lol what it takes to be big and turn heads

Can't disagree with that. To me there's just no other way to train but to failure. A warm-up sets a warm-up set. Completely different than a working set to ultimate failure and beyond. Guys don't realize you have to train your mind to train like this just as much as your body. I want to get in and get out of the gym (meaning my basement) as quick as possible and feed and do other things.

Hell, after all these years I still love it and look forward to every workout...

[BUTTERYGOODNESS]

Thank you Marcus, gear, and kel for clearing up the rest pause

[Flagg]

Marcus, how do you deal with any little "niggles" along the way.

The last 6 weeks ive been training super hard in the gym, with good results. But i've noticed to getting one or two little niggles. Nothing major. But I think its probably a result of going beyond what I normally lug around the weight room.

[gearbox]

Marcus, how do you deal with any little "niggles" along the way.

The last 6 weeks ive been training super hard in the gym, with good results. But i've noticed to getting one or two little niggles. Nothing major. But I think its probably a result of going beyond what I normally lug around the weight room.

What are niggles? Is this some uk thing I dont know about!

[MR-FQ320]

What are niggles? Is this some uk thing I dont know about!

Yes it English slang for small aches and pains and such like, a niggle won't stop you training, train through it and hope it goes away.

[marcus300]

Damaged my front delt during heavy incline db curls, its between front and side delt insertion, can't lift my arm higher than my ear level. Having deep tissue massage today...really pissed off

[marcus300]

Marcus, how do you deal with any little "niggles" along the way.

The last 6 weeks ive been training super hard in the gym, with good results. But i've noticed to getting one or two little niggles. Nothing major. But I think its probably a result of going beyond what I normally lug around the weight room.

Change the movement around what give you this irritation or rest a few extra days. Go light and do some volume training for 2 wks or stick with rest pause, what ever it takes for this to repair do it. best of luck mate

[gearbox]

How's the front delt doing Marcus?

[marcus300]

How's the front delt doing Marcus?

Had a terrible workout this morning, no intensity, no real weight being lifted just went through the motions what irritated my shoulder. Waste of time so having tomorrow off and see what happens, it doesn't feel that bad but can't train like I want to

[Zodiac82]

that sucks man....I have to take a week of from the gym because of minor surgery....no heavy lifting....crap week

[Capebuffalo]

Marcus. Your and Dorian's approach for training, would it work the same for female as male? Or are there things that would need to be changed. End result being the same for both. Growth of larger quality muscle.

Cape

[marcus300]

Marcus. Your and Dorian's approach for training, would it work the same for female as male? Or are there things that would need to be changed. End result being the same for both. Growth of larger quality muscle.

Cape

Yes of course, ive seen a few women train HIT and they were animals in the gym. If the goals are to be build as much muscle as possible then its worth a go.

[Times Roman]

Just come back from the gym and ripped the arse out of my back workout............fuking killed it and I feel has wide as a barn door and pumped to the max erggggggggggggggggggggggggggggggggg

I watched 4 videaos on youtube before I went - Branch,Dorian, Jay's and Phil Heath's back workouts and went in grunting


just eating 7 eggs and baked spud now-still pumped

you know, I hit my back twice a week. rows, pull downs, reverse flys, reverse situps. but I never really get that feeling where i've killed it. forearms / grip usually gives out too soon, or lactic acid build up and related pain prevents me from really working the back to it's fullest. Tried some $2 straps, and they seem too short, plus a real bugger to use. i'm thinking some hooks now.

[marcus300]

you know, I hit my back twice a week. rows, pull downs, reverse flys, reverse situps. but I never really get that feeling where i've killed it. forearms / grip usually gives out too soon, or lactic acid build up and related pain prevents me from really working the back to it's fullest. Tried some $2 straps, and they seem too short, plus a real bugger to use. i'm thinking some hooks now.

I use straps and focus on keeping my back arched so I can contract it instead of my arms doing the work, you may be using to much weight try lowering the weight a bit and go for the mind muscle connection then start increasing the weight. I also visualize my back as I pull and think of my back crunching up to full contraction and then stretching it out. Also try stretching inbetween each set and really pull those lats out

[Capebuffalo]

you know, I hit my back twice a week. rows, pull downs, reverse flys, reverse situps. but I never really get that feeling where i've killed it. forearms / grip usually gives out too soon, or lactic acid build up and related pain prevents me from really working the back to it's fullest. Tried some $2 straps, and they seem too short, plus a real bugger to use. i'm thinking some hooks now.

Versa Grips

[Zodiac82]

you know, I hit my back twice a week. rows, pull downs, reverse flys, reverse situps. but I never really get that feeling where i've killed it. forearms / grip usually gives out too soon, or lactic acid build up and related pain prevents me from really working the back to it's fullest. Tried some $2 straps, and they seem too short, plus a real bugger to use. i'm thinking some hooks now.

TR the hooks are great IMO....less time consuming too....hook and pull lol....only minor issue is the straps around your wrist can rub/pinch

[marcus300]

I've been getting some pm's regarding training all out for one working set, some members find it hard to get their heads around the idea of how to train to your max so I will try and explain. Usually many members who I speak to will warm up and then either do 3-4 working sets to fully exhaust that muscle area, lets have an example of upper chest and your doing incline DB press. With the way I train I fully warm the area up which could take 2 or even 3 warm up sets of high reps, I will stretch between warm ups and will do very slow strict reps tensing and squeezing to get as much blood as possible in the muscle area.

Once my muscles have fully warmed up I will then calculate what weight I will be doing on my working set, this weight will target around 5,6,7 reps. There isn't a set rep range what I will hit and then stop, its when I can't lift anymore no matter what. infact probably the last one my training partner is just slightly touching my elbows and spotting me just to get the last one up. At this stage my positive strength as totally gone, ive left nothing left in the tank for another set. Once ive reached this stage which could be anywhere from 5,6,7th rep my training partner will help me with 2 forced reps, he will spot me so the weight keeps moving slowly but I am still pushing as much as possible, it could well be around 3 forced reps but usually its only 2 because my strength as fully been exhausted and can only do 2 reps with the help of my partner. Then on my last forced rep at the top I have zero strength left to complete another rep so now the only strength I have is negative strength so I would lower the dumbbells slowly for 2 negative reps, at the bottom my partner will help me get the weight up and I will slowly lower the bells again. The pain when doing these negative is extremely painful if done right its recruits many muscle fibres if you execute this movement slow and controlled. Once you have totally exhausted your positive and negative strength that's it, its game over and the muscle area has been fully worked. You haven't left anything in the tank for another set, you have gone through every pain barrier you can think of and your muscle has been fully worked. One set to failure plus 2 forced reps to failure then 2 negatives to failure. The example is done with forced and negatives but its the same principles with dropsetting or rest pause. That's it upper chest press done - next movement and so on in the same fashion

[krugerr]

Well explained there Marcus! It took me a very long time to understand failure, and even still it's probably not half what you do!