**Marcus's HIT Dungeon**

[Capebuffalo]

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

Mentally preparing yourself for that and doing it is a hard thing to. But one you do it's life changing. I'm a believer now.
I'm not just a spokesman I'm a member. Lol

[human project]

Mentally preparing yourself for that and doing it is a hard thing to. But one you do it's life changing. I'm a believer now.
I'm not just a spokesman I'm a member. Lol

I need to learn to be able to workout with others..... I've always been a loner in the gym

[panntastic]

I need to learn to be able to workout with others..... I've always been a loner in the gym

I've always been a loner in the gym
I get along with everyone so if I need a spot I can always ask and its no problem.

Has anybody ever heard of compartment syndrome?
My inner lower leg between calve and shin is numb all the time and my ex wife's sister says its compartment syndrome I've never heard of it wonder if any of you guys have?

[Capebuffalo]

I need to learn to be able to workout with others..... I've always been a loner in the gym

I don't like people. Only cats. Great spotters.

No really I always work out alone. Just drop rest pause for me. I wouldn't trust anyone at my gym to spot me. I won't get injured due to stupidity.

[milky01623]

Never mind a loner in the gym I'm a loner in most things
Job
Sex
No mates

Funny thing is when I'm around ppl that's when I come into my own I'm not alone sort of person it's life that's put me here lol
But I now have a training partner in the gym so things are lookin up :-)

[Back In Black]

I've always been a loner in the gym
I get along with everyone so if I need a spot I can always ask and its no problem.

Has anybody ever heard of compartment syndrome?
My inner lower leg between calve and shin is numb all the time and my ex wife's sister says its compartment syndrome I've never heard of it wonder if any of you guys have?

Is it Aggravated after running or walking on an incline?

[panntastic]

Is it Aggravated after running or walking on an incline?

Yeah that's exactly when it happens
Because I was/am seriously out of shape my cardio sucks so I run for 2 minutes walk for 2 minutes I find I'm limping on my 2 minute walks really bad

[milky01623]

Yeah that's exactly when it happens
Because I was/am seriously out of shape my cardio sucks so I run for 2 minutes walk for 2 minutes I find I'm limping on my 2 minute walks really bad

Tuck your todger back in your sock your catching the helmet ;-)

[panntastic]

Tuck your todger back in your sock your catching the helmet ;-)

C0ck slap that's got to be the problem cheers dr milky

[Back In Black]

Yeah that's exactly when it happens
Because I was/am seriously out of shape my cardio sucks so I run for 2 minutes walk for 2 minutes I find I'm limping on my 2 minute walks really bad

I'd switch to the eliptical, that should help. But yes, sounds like compartment syndrome in your tibialis anterior.

[Capebuffalo]

Ahhh Just hurt my should I have issues with. Doing damn bent over rows. Elbows back not fvcking up. What a dumb ass.
Chiropractor here I come.

[--->>405<<---]

i am doing the drop sets and i too am a believer! never will i lift the way i used to!! i am going to look into these rest pause sets..

[panntastic]

I'd switch to the eliptical, that should help. But yes, sounds like compartment syndrome in your tibialis anterior.

Anything that can remedy this SteM or am I stuck this way
I really love going down the country lanes first thing in the morning its really the only me time outside I get lol.
My ex's sister mentioned deep tissue massage using a golf ball but said its very painful

[Back In Black]

Pann, I'm gonna take this to your competition thread, don't wanna hijack this one.

[Zodiac82]

Marcus I have a question with dropsets....as far as which way would be more affective....say you're doing a stack and the weight per stack drops by 10lbs....so u go to failure at 300lbs being used....are u merely dropping it to the next weight down at 290 then again at 280 going to failure on both drops....OR are u going from 300 to like 270 then to like 240....going to failure

[krugerr]

Marcus I have a question with dropsets....as far as which way would be more affective....say you're doing a stack and the weight per stack drops by 10lbs....so u go to failure at 300lbs being used....are u merely dropping it to the next weight down at 290 then again at 280 going to failure on both drops....OR are u going from 300 to like 270 then to like 240....going to failure

I would say that 10lb drops are too small. I would go 25-30 lb drops. But that's my opinion. Be curious to see what the big guy thinks.

[Capebuffalo]

I would say that 10lb drops are too small. I would go 25-30 lb drops. But that's my opinion. Be curious to see what the big guy thinks.

I stack it so I can drop quarters.

[Zodiac82]

I would say that 10lb drops are too small. I would go 25-30 lb drops. But that's my opinion. Be curious to see what the big guy thinks.

I stack it so I can drop quarters.

in a way I feel its too small of a drop....but at the same time I figure that still allows u to stay as heavy as possible while still being able to bang out more reps

[marcus300]

Marcus I have a question with dropsets....as far as which way would be more affective....say you're doing a stack and the weight per stack drops by 10lbs....so u go to failure at 300lbs being used....are u merely dropping it to the next weight down at 290 then again at 280 going to failure on both drops....OR are u going from 300 to like 270 then to like 240....going to failure

When you dropset you need to be hitting around another 3,4,5 reps so if you have gone to total failure at 300lbs you aren't going to do 290lbs for any number of reps, your probably going to have to drop it to around 270-280 mark, so your looking at around 10% drop. Remember on the working set you have gone to total failure and another rep isn't possible so the drop needs to be enough so you can get another 3,4,5 reps out but you don't want to drop it to much were your doing 6,7,8 reps with ease, so I would say around the 10% mark and go all out again and then drop again for the last drop set

[kelkel]

Remember you don't have to dive right into this. You can slowly reduce the sets and up the intensity. Eventually you'll realize you just can't do all those sets you did before when you train in this fashion. You'll also learn what you need to do mentally to prepare for, and adapt to, this all out assault.

[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

bump

[marcus300]

Remember you don't have to dive right into this. You can slowly reduce the sets and up the intensity. Eventually you'll realize you just can't do all those sets you did before when you train in this fashion. You'll also learn what you need to do mentally to prepare for, and adapt to, this all out assault.

Looking big Kel

[kelkel]

Why thanks Marcus! Tried to stay semi-relaxed but I think I should have spread em out a bit....

Hard taking those shots by yourself.

[Zodiac82]

When you dropset you need to be hitting around another 3,4,5 reps so if you have gone to total failure at 300lbs you aren't going to do 290lbs for any number of reps, your probably going to have to drop it to around 270-280 mark, so your looking at around 10% drop. Remember on the working set you have gone to total failure and another rep isn't possible so the drop needs to be enough so you can get another 3,4,5 reps out but you don't want to drop it to much were your doing 6,7,8 reps with ease, so I would say around the 10% mark and go all out again and then drop again for the last drop set

yep that sounds about right because im only able to get 1-2 reps when I drop(which means I coulda squeezed out a few more on my working)....still learning lol

Remember you don't have to dive right into this. You can slowly reduce the sets and up the intensity. Eventually you'll realize you just can't do all those sets you did before when you train in this fashion. You'll also learn what you need to do mentally to prepare for, and adapt to, this all out assault.

mental is problably the best tool to have in ur arsenal....my arsenal is slowly but surely getting full lol

[DCI]

Chest tonight after an ok long weekend nutritionally.

[Sgt. Hartman]

Why thanks Marcus! Tried to stay semi-relaxed but I think I should have spread em out a bit....

Hard taking those shots by yourself.

Is that the cover to your control panel on the back of your neck, wtf are you a cyborg or something?


Just got done with legs - one-legged leg press rest paused, 3 sets walking lunges, 1 rest pause and 1 drop set of leg extensions and leg curls each, calves. I need a nap.

[Zodiac82]

Is that the cover to your control panel on the back of your neck, wtf are you a cyborg or something? .

its funny that you said that....the first time I saw it I asked if he had on Banes(from Batman) mask

[gearbox]

Marcus I have a question with dropsets....as far as which way would be more affective....say you're doing a stack and the weight per stack drops by 10lbs....so u go to failure at 300lbs being used....are u merely dropping it to the next weight down at 290 then again at 280 going to failure on both drops....OR are u going from 300 to like 270 then to like 240....going to failure

If you are truly going to failure, you would not be able to do 10 pounds less, more like 50

[Times Roman]

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

Versa Grips

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

I keep the weight pretty low. for example, on the rows, I'll go 160lbs and hit it something like 25x, then 180lbs with 18 reps, and so on, up and down the pyramid.

on the pull downs, same thing. i keep my reps high and weight more or less low.

i see these gguys pulling much heavier weight on the pull down, but damn! they are swinging their upper body 2' or more. i keep my upper body still, and focus on pulling down with the elbows.


I've started with the glutamine again, which seems to help with the lactic acid build up and related pain, but I'll try the hooks/grips here soon.

Thanks all!
---Roman

[DCI]

Chest was epic, will throw up some pics at the end of the week of the progress I've made.

[gearbox]

I keep the weight pretty low. for example, on the rows, I'll go 160lbs and hit it something like 25x, then 180lbs with 18 reps, and so on, up and down the pyramid.

on the pull downs, same thing. i keep my reps high and weight more or less low.

i see these gguys pulling much heavier weight on the pull down, but damn! they are swinging their upper body 2' or more. i keep my upper body still, and focus on pulling down with the elbows.

I've started with the glutamine again, which seems to help with the lactic acid build up and related pain, but I'll try the hooks/grips here soon.

Thanks all!
---Roman

I am actually guilty of the heavy pulling using body. And I changed it up from reading this thread and I have my spotter put his knee in my back and holding my shoulders back and I pull down (close grip) so I can't even do bad form if I tried. My back was worked the next day!

[gearbox]

Chest was epic, will throw up some pics at the end of the week of the progress I've made.

Glad to hear it. I am still mentally trying to fully go to failure and beyond.

[kelkel]

[QUOTE=Sgt. Hartman;6452623]Is that the cover to your control panel on the back of your neck, wtf are you a cyborg or something?

its funny that you said that....the first time I saw it I asked if he had on Banes(from Batman) mask

Cancer I remember you saying that! Guys I have no f'n clue what that is. I have to hold my bberry up in one hand over my shoulder when I take a back pic and I think somehow it creates a weird reflection in my contro...I mean the bevel of the mirror. It's there in about every back shot.

[DCI]

Glad to hear it. I am still mentally trying to fully go to failure and beyond.

We finished chest tonight with supersetting flies and two types of push ups i fell onmy face a lot lol

[gearbox]

We finished chest tonight with supersetting flies and two types of push ups i fell onmy face a lot lol

That reminds me When my lifting buddy and I finished chest last week Just out of curiosity I wanted to see how many normal body weight dips I could do. So I hop on and I start a struggle at 9 and finally a bust out 13, which on a normal day I can bust out 50!
So I can understand about falling on your face because I was embarrassed with 13.

[DCI]

I dont give a shit if i get 4 or 40 once its too complete failure im a happy camper or what other people think lol i just do what needs to be done and get out of there lol

[gearbox]

I dont give a shit if i get 4 or 40 once its too complete failure im a happy camper or what other people think lol i just do what needs to be done and get out of there lol

Hell ya! I go in there and kill it and get out....

[Capebuffalo]

FYI Marcus Back In Black is helping me with my nutritional plan for the comp
So Cape is back on track THank you for looking out. It seems to be unfolding on the leg thread as I speak

[AD]

FYI Marcus Back In Black is helping me with my nutritional plan for the comp
So Cape is back on track THank you for looking out. It seems to be unfolding on the leg thread as I speak

Ahh. Nothing like a good avi trial. Brings back memories of that one that we were actively involved in, with danb.

[DCI]

Hell ya! I go in there and kill it and get out....

There's no point in worrying bout what other people think etc just get in and get out