**Marcus's HIT Dungeon**

[kelkel]

Thanks and I know I'm old lol

Just like to remind you every now and then. I can cause I'm even older....

[gearbox]

Lifted chest on Monday and for some reason it is probably more sore then it has ever been in my life. I have been doing HIT for 6 weeks now. I think the reason it.due to failure and beyond I am really focusing my attention on getting that last assisted rep or even a half a rep. Trying to mentally prepare and achieve this. I believe its more mental then physical for me

[marcus300]

Lifted chest on Monday and for some reason it is probably more sore then it has ever been in my life. I have been doing HIT for 6 weeks now. I think the reason it.due to failure and beyond I am really focusing my attention on getting that last assisted rep or even a half a rep. Trying to mentally prepare and achieve this. I believe its more mental then physical for me

Your getting there mate, get in that mental state of mind that this is your last set, last rep and you push till you cant push anymore, don't leave anything in the tank go balls to the wall and recruit every fibre possible and give your muscle some serious overload so it has no other alternative but to grow bigger and stronger you master going to failure and going beyond and you will see the transformation in the mirror unfold, you'll turn your own fuking head round looking at yourself

well done

[Knockout_Power]

push till you cant push anymore, don't leave anything in the tank go balls to the wall and recruit every fibre possible and give your muscle some serious overload so it has no other alternative but to grow bigger and stronger you master going to failure and going beyond and you will see the transformation in the mirror unfold, you'll turn your own fuking head round looking at yourself

This is so true. I can't believe how much different I'm looking after just 2 weeks on the new program. Don't even need a spot, just need to know what you're doing.

Even the girl notices and she sees me every day

[Knockout_Power]

I HATE YOU MARCUS!!!

Fvck my neck hurts after those dropsets...

495x12
405x10
315x8
225x8
135x9

Had 2 guys to strip plates and 1 guy to stand behind me in case I passed out (I did black out for a sec when I released the wraps)

Couldnt even shoulder check on the way home

[DCI]

Looking big KP fair dues.

[Knockout_Power]

Looking big KP fair dues.

thank you sir... think I may aim for freakshow status. Cant compete this season as the big events are in june, but june 2014 is just the right time away!!!

[DCI]

You'll get there man, it is amazing what can happen in 3 months. Even I myself have seen some serious changes in everything, not just weights but in life in general from all the adjustments I've made etc. But yeh having a logical time scale is the best way to do it rather than just pushing it too much and doing more damage than good.

[gearbox]

Looking real good kp
I think this is why Marcus says "do you really wanna turn heads"
It takes so much of everything mental emotional physical etc..to lift his way and to the maximum and beyond. I myself am still trying to get close to that black out point

[kelkel]

Looking good KP! Traps are jumping out!

[Knockout_Power]

Thanks guys... can someone tell me why I have a 2nd smaller muscle in front of the trap muscle. Im looking through BBers photos and it doesnt seem like this is common

[gearbox]

You got muscles on muscles

[AD]

i have an unusual workout split routine. tuesday is shoulders and rows, thursday is chest and chins/pulldowns. friday is arms and legs. and since i have to spend this friday with the family, i had to squeeze 2days worth of training into one. today i did chest, pulldowns, chins, bis, tris, legs....

not the most fun day at the gym obviously...lol

[baseline_9]

Alright big boy.... What u training today? Im Drilling legs 2nite....

Trained a guy on Tuesday who was a real 'bro'..... U know the type... Chest on a Monday, 5 exercises, 4 sets each.... Legs the day after Sunday but never on a Monday because of football

Anyway, one of my training partners used to train with him and I managed to get him training with me and he saw the light.... My partner told this other guy to come and do a session with me, just as an eye opener....

This 'bro' was like... "Nah man, he trains too light.... I can't train with him, fuk that sh*t I wanna be strong"....

Anyway, trained him on Tuesday and ruined him..... 7 working sets for chest, 4 working sets for delts, 4 working sets for Triceps.... All sets to failure and beyond, lots of rest pause, double rest pause sets, a few negatives and even a few drops here and there....

He is fuked... Like completely fuked..... 60 mins, 3 body parts ruined and now he is having to take a few days off because his whole upper body is hurting LOL.

He said he never had a pump like it.....


Anyway, nothing new here for me.... Just figured I'd share for a laugh....

Remember guys.... If your doing this type of training you have to periodise it.... 6 weeks is plenty to get a good growth phase out of this type of training... Maybe even less.... The more experienced you get the shorter the phase IMO as you 'learn' how to push the intensity further...

5-8 weeks full on blasting.... 2-3 weeks ease off (maybe just drop all of the intensity techniques)

Repeat that for a few cycles and then maybe come off this training all together for 4-8 weeks to give your body a break from it.... Maybe use this time to prime for another blast....


That's my opinion anyway..... What's your take on periodisation marcus

[marcus300]

This is so true. I can't believe how much different I'm looking after just 2 weeks on the new program. Don't even need a spot, just need to know what you're doing.

Even the girl notices and she sees me every day

I'm glad your seeing changing and after all this is what we step in the gym for. You have the right attitude and most of all the mental strength to go to failure and beyond, this is vital for serious growth, not just growth but serious growth, learn how to push your body into this pain zone and then beyond and you going to have a great tool to make serious changes to your body...

I HATE YOU MARCUS!!!

Fvck my neck hurts after those dropsets...

495x12
405x10
315x8
225x8
135x9

Had 2 guys to strip plates and 1 guy to stand behind me in case I passed out (I did black out for a sec when I released the wraps)

Couldnt even shoulder check on the way home

This is what I am talking about, ****ing well done KP. That sounds excellent and what I try to preach all the time. You

[marcus300]

thank you sir... think I may aim for freakshow status. Cant compete this season as the big events are in june, but june 2014 is just the right time away!!!

I know ive seen your stats before but ive forgot what they are do you mind letting me know please?

[marcus300]

You'll get there man, it is amazing what can happen in 3 months. Even I myself have seen some serious changes in everything, not just weights but in life in general from all the adjustments I've made etc. But yeh having a logical time scale is the best way to do it rather than just pushing it too much and doing more damage than good.

You have made serious progress mate, the pictures you send me your changing all the time and the sheer bulk and size your building is remarkable for such a short time you been doing it. well done

[marcus300]

i have an unusual workout split routine. tuesday is shoulders and rows, thursday is chest and chins/pulldowns. friday is arms and legs. and since i have to spend this friday with the family, i had to squeeze 2days worth of training into one. today i did chest, pulldowns, chins, bis, tris, legs....

not the most fun day at the gym obviously...lol

Kind of strange workout split, why is it like that AD?

Looking good by the way well done

[marcus300]

Alright big boy.... What u training today? Im Drilling legs 2nite....

I trained legs and calves yesterday so this afternoon its chest day, just doing chest only and not to sure what I am going to do yet depends if my shoulder can handle the weight I push.

[marcus300]

Alright big boy.


That's my opinion anyway..... What's your take on periodisation marcus

I listen to my body everyone is different, sometimes I can train with this intensity for 5 weeks other times I can go to 8 weeks, this is why I use priming and short heavy burst cycles because it fits perfectly into how I train. I don't have 4-6 weeks off this kind of training for me that's going backwards but I do drop the intensity when my body needs to fully repair but that's doesn't take 6 weeks. I am a big believer in what built the muscle will keep the muscle so my whole training routines are more or less all focused around short heavy intense training. Some weeks I will swap to volume or just go light, sometimes I even have a week off but when my body tells me I am ready to go to hell again I am doing what builds muscle. We grow in cycles and spurts and that's how I train and use aas I cycle my training to suit how my body is responding and repairing and I use my aas compounds in a fashion to take fully take advantage the environment ive created.

Ive actually shocked myself sometimes with how ive made my body change so much, if that's size and muscle or dropping bf iev sometimes look in the mirror and thing how the fuk have I don't that but when I look back its being consistent in my approach, having a very strong mental attitude and also being able to take the pain to train with the intensity I do. You learn how to train to failure and beyond and you will change your body into something special......keep at it base and best of luck with the AR comp

[DCI]

You have made serious progress mate, the pictures you send me your changing all the time and the sheer bulk and size your building is remarkable for such a short time you been doing it. well done

Thanks man, if i can do it anyone can compared to many of theembers here my knowledge is very limited but i am learning thankfully my base is good which is were the tweaking will help all i want is to sort my back properly, my legs and front upper body aren't too bad thankfully still toouch fat tho

[AD]

Kind of strange workout split, why is it like that AD?

Looking good by the way well done

Work schedule and family commitments limit my workout days to just tue, thur, and fri every wk. And even these sessions are actually during my lunch hour.(which is actually 2hrs).

I want to train my shoulders on tuesdays since thats when i am fresh from a weekend's rest. I want giant delts to bulldoze people out of my way..lol.

I want to fully train my back over 2 days cos its too painful to squeeze in all the exercises in one session. Being such a big muscle group, i do more exercises and more sets for back compared to chest and delts.

Bis and tris get indirect hits when i train my back and chest and delts. So i give them only 3 to 5 sets each of direct work on fridays. And like 99% of beginners, i give legs the least emphasis. So its done on fridays too.

Chest just fits in the middle on thursdays.

Anything seriously wrong that i need to change, marcus? I now know that legs are important too. But just not sure how to give them more time.

[Knockout_Power]

I know ive seen your stats before but ive forgot what they are do you mind letting me know please?

I started this contest with some excess weight for the sake of initial shit photos @ 241lb and what I would guess was 22%. Im 34 and 5'9. Stepped on the scale tuesday and Im already down to 234.

Arm workout again today, going to see if I can tear my shirt sleave

[marcus300]

Work schedule and family commitments limit my workout days to just tue, thur, and fri every wk. And even these sessions are actually during my lunch hour.(which is actually 2hrs).

I want to train my shoulders on tuesdays since thats when i am fresh from a weekend's rest. I want giant delts to bulldoze people out of my way..lol.

I want to fully train my back over 2 days cos its too painful to squeeze in all the exercises in one session. Being such a big muscle group, i do more exercises and more sets for back compared to chest and delts.

Bis and tris get indirect hits when i train my back and chest and delts. So i give them only 3 to 5 sets each of direct work on fridays. And like 99% of beginners, i give legs the least emphasis. So its done on fridays too.

Chest just fits in the middle on thursdays.

Anything seriously wrong that i need to change, marcus? I now know that legs are important too. But just not sure how to give them more time.

Its hard because you have to work around your work schedule, which I full understand because sometimes I don't get in the gym for 4 days due to my work load. All you can do is do your best and what ever your doing its working, just prioritise your legs first and use the methods of intense training like ive described in this thread. Looking great AD

I started this contest with some excess weight for the sake of initial shit photos @ 241lb and what I would guess was 22%. Im 34 and 5'9. Stepped on the scale tuesday and Im already down to 234.

Arm workout again today, going to see if I can tear my shirt sleave

That's what I like to hear, kill your arms KP

[panntastic]

Ok did shoulders today big man
I always finish off with heavy bb shrugs
So I decided to hit rear ones first and wow!!!
They definitely hit the spot I'm after (lower traps)
I did 2 lightish warm up feel sets then stacked the plates on and went for it
I'm still burning back there, loving it!
Going to be a few days before I stop hurting there that's for sure.
Finished them out with drops until there were no plates left and could only manage 2 reps on an empty Olympic bar.
Thanks for the help big guy

[marcus300]

Ok did shoulders today big man
I always finish off with heavy bb shrugs
So I decided to hit rear ones first and wow!!!
They definitely hit the spot I'm after (lower traps)
I did 2 lightish warm up feel sets then stacked the plates on and went for it
I'm still burning back there, loving it!
Going to be a few days before I stop hurting there that's for sure.
Finished them out with drops until there were no plates left and could only manage 2 reps on an empty Olympic bar.
Thanks for the help big guy

excellent, sounds like your hitting the spot. Now make sure every body part you hit with similar style and fashion. Keep me updated

[panntastic]

excellent, sounds like your hitting the spot. Now make sure every body part you hit with similar style and fashion. Keep me updated

Will do and thanks for the help

[Tron3219]

Marcus-

How do u get the little text below each of ur posts? U know the ones where it has links to ur prime and short burst cycle threads?

-TroN-

[kelkel]

Always interesting to read this thread and see how members are "modernizing" their training philosophy. Even better to hear them excitedly discuss the progress they're making because of it. Too many guys get stuck in one mentality which is usually whatever is popular in their particular gym at the time.

Anyway, this is basically a "thank you" to Marcus for putting forth the time and effort to help some of the younger guys here develope better training protocols and learn to push beyond what they initially thought possible. I've done this style training for years and years now and would never look back. For those just getting started with it you'll be amazed at your results in a short period of time. Listen to the big man. He's really giving you great advice!

Now, off to crush back!

kel

[marcus300]

Marcus-

How do u get the little text below each of ur posts? U know the ones where it has links to ur prime and short burst cycle threads?

-TroN-

In your setttings you can attach a link in your signature

Always interesting to read this thread and see how members are "modernizing" their training philosophy. Even better to hear them excitedly discuss the progress they're making because of it. Too many guys get stuck in one mentality which is usually whatever is popular in their particular gym at the time.

Anyway, this is basically a "thank you" to Marcus for putting forth the time and effort to help some of the younger guys here develope better training protocols and learn to push beyond what they initially thought possible. I've done this style training for years and years now and would never look back. For those just getting started with it you'll be amazed at your results in a short period of time. Listen to the big man. He's really giving you great advice!

Now, off to crush back!

kel

Thank you very much Kel, I really appreciate your comments and i'm honoured you take the time to read about how I train, eat and live this life style. We are very similar in our approach infact I would identical, old school all the way my friend. You find a way to build muscle and you just carry on adapting over the years to build something what turns heads we are on the same old school page lol

[Hazard]

In your setttings you can attach a link in your signature

Thank you very much Kel, I really appreciate your comments and i'm honoured you take the time to read about how I train, eat and live this life style. We are very similar in our approach infact I would identical, old school all the way my friend. You find a way to build muscle and you just carry on adapting over the years to build something what turns heads we are on the same old school page lol

What are you doing up so early? I have an excuse..... My daughters sick :-p

[marcus300]

What are you doing up so early? I have an excuse..... My daughters sick :-p

Not early here mate, 12.05pm midday

[milky01623]

Howdy big man

I'm just off to row row row my back xxxxl

[Hazard]

Not early here mate, 12.05pm midday

Well I'll be damned.....

To the zyzz followers thats early

[sawyer86]

marcus whats your take on post workout nutrition? a few peolpe in the nutrition forum saying just goin home and eating a solod meal is all you need. do you agree or do you think a shake ov protein and carba is needed, if so what kond of carbs?

[marcus300]

marcus whats your take on post workout nutrition? a few peolpe in the nutrition forum saying just goin home and eating a solod meal is all you need. do you agree or do you think a shake ov protein and carba is needed, if so what kond of carbs?

I use what works for me and straight after training I have a shake with oats, whey pro and a banana then after about an hour I eat a meal. This isn't set in stone and sometimes I eat a solid meal depending on time but that's what I do in normal circumstances. If your really that concerned about try applying one for 3 months and see how you react, log it and then switch it around and see if there is any difference. There are a lot of fancy diets around these days and that's great but I am more or less very old school with mine I don't do any fasted shite, I don't do any serious calorie restricted diets because if I did I would be ripped but lose way to much muscle tissue and every lb ive gained and trained like a god for I want to keep so at my size I eat a lot, I eat all the time and if you take a look at my thread from the start you will see my diet.

What are you doing now with Post workout nutrition and do you think its holding you back or moving your forward ??

[sawyer86]

ive more or less always had a shake postworkout, whey and somesort of carb like vitargo or dextrose recently just been eatin a solod meal as advised on this forum. so never really know what to do for the best. ive just had my first training session the way you train. shoulders and tris, im fukd!

[marcus300]

Shoulders and abs

My shoulder is still injured so couldn't do what I wanted to regarding weight but still had a great workout -

Smith machine shoulder press
2 warm up sets
1 working set - rest pause 2 x

seated lateral raise machine
2 feel sets
1 working set - rest pause 2 x

BB shrugs
2 feel sets
1 working set - rest pause 3 x

rear delt machine
3 sets to failure


Hanging leg raises
3 x high reps

roman chair
3 x high reps

DB side bends
3 x high reps


All sets to failure but couldn't really push to much due to my injury but lifting heavier than last week and its feeling better. Intensity is taking a slight step back for a couple of weeks to help recover my old joints etc but still pushing to failure but only going beyond when I feel I can without hurting myself more. Concentrating on my legs and calves at the moment because and giving my upper half a little rest.

[DCI]

Great work out man, had a weekend this weekend for nutrition but on track again tonight is chest going to be a good one

[Tron3219]

Marcus, gotta ask, what do ur arms measure?

chomp chomp chomp clink clink clink