**Marcus's HIT Dungeon**

[almostgone]

been wondering about this, can you explain the broom stick stretches?

Sure thing..or at least give it my best shot. I'll describe the ones that seemed to help me most.

1) Grasp a broomstick near the "sweeping" end with your good hand. Place the palm of the hand of the injured side over the end of the handle. Using your good hand, slowly push the handle up to push the hand that is over the end of the handle upwards and to the rear. Don't overdo, just a nice stretch, and hold it for a bit. ( This one is also useful as a light stretch for the pecs). You should slowly get an improvement in the ROM and lessened discomfort @ the shoulder area. You have to kind of make it a daily ritual for at least 10 minutes or so, but gradually it should free things up a bit...just listen to your body. If it feels like you're at your limit, don't try to get too wild with it.

2) Grasp a broom behind your back with your hands a little less than shoulder width apart...or as close to that as is comfortable. I usually have my palms facing behind me, but sometimes go with palms forward. Keeping your arms straight as you comfortably can, slowly raise your hands upward until you feel a good stretch and hold it for a 10 count or so. Lather, rinse, and repeat. (Don't try to raise it so much that your shoulder wants to cam/roll out of its usual position in the socket).

Also, if you have one of those sh!tty little cheap kickballs like they used to sell in the grocery store, you can palm the ball, hold it out about shoulder level, place the ball against the wall, and using your hand, roll it around to make small to medium sized circles.

Again, don't try to push the stretches just to see how much pain you can withstand. Just work towards an increased ROM. If you can do these several times a day, rock on with it. If you feel that you need ice afterwards, there is a decent sticky on that in the injury/rehab forum. Hope one of those will give you some relief!

Edit: I can tell you from personal experience that attempting stretch #1 in the vicinity of a functioning ceiling fan doesn't work very well.

[BG]

Thanks going to start them today !

[clarky.]

Ok just back from doing bi's.

Pre ex with
Ccc 2 working +neg & forced

Incline db curl 1working +RP DD both with 1 RP

Seated db curl 1 working +RP drop +RP

Standing hammer curls 2 straight sets to fail

Cable preacher curl 1 working 1 drop

Done. Really good session totally fried the wee fvckers sore the now so it was defo good the burn just trying to get the last few reps on incline/seated was mad

[Java Man]

Thanks for the support. I can start training again full bore next month, per my docs. I'll be back on here again a lot more often then. Meanwhile, I keep reading to stay motivated. Although being down to a sloppy 195 is motivating enough! It'll come back fast. Muscle memory is no joke. This isn't the first time I've lost a lot of weight and had to start over. Consistency is the key. Get my skinny butt back in there and get the routine going again. 3-6 months I bet I'll be back to my former strength. Size is only important if it's lean. I became a grandpa in June. My perspective has changed. "Get as big as possible no matter what" is no longer in my mind. Get as strong as possible while maintaining low BF and staying healthy is now my mantra. If size comes with it (as it always does), great. But that's not my primary goal anymore.

Keep the fire. Stay hungry.

[BG]

Had an OK leg workout last night. Just wasnt right because of having time off from work. Missed a meal or two, things were just off. Good thing is I wanted to feel 405 squatting again but instead I dropped back down to 315 and rep'd it out. I was very happy with that. BUT a few young guns jumped on the juice train and put some size on. they made sure they walked by with tanks tops on say (in their heads of course) "look at me" lol. So of course when you first get a taste of gear it goes to your head some, they must of forgot what I capable of. So I came home, spoke to my wife and she's ready to go back to a real gym. SO IT'S ON FUK'RS !!! I just ordered 200mls of tren and its go time !!! Just joking about the tren (haha Marcus, bet you got excited), but its time to truly step up again. We put in a good shoulder workout this morning and will figure out the whats up with going back to my old gym soon. Feels good, Im going to post some pics up soon so I can mark my progress. Lets get big guys, winter is here !!

[zempey]

Had a decent shoulder workout yesterday, wasn't really into it as much as I wanted to, started slow but fished okay. I was holding a ton of water from Christmas dinner the night before, went to bed at 279 with clothes on, damn. Woke up at 272 without clothes, was feeling full and fat.

Today I woke up at 269 feeling better, crushed an arm workout and was pumped fuller than I have been in a long time. I could actually see the muscles swollen and bigger than they have been thus far, the test is showing some shape changes already. I was feeling a bit stronger today as well, hit 135 for 10 on the bar curl for 2 sets and my elbow felt good, I haven't curled any real weight for a long time. Rest day tomorrow going to go skating in the afternoon with my buddy and a bunch of kids. This has been the first 5 day week in as long as I can remember, I am tired and sore, but it feels good. >Going to kill it next week, then really get serious in the new year.

[kelkel]

Who u kiddin..... The barbecue chicken pizza didnt fit her macros.... She HAD to cut u loose

True, so true.

[almostgone]

Ok just back from doing bi's.

Pre ex with
Ccc 2 working +neg & forced

Incline db curl 1working +RP DD both with 1 RP

Seated db curl 1 working +RP drop +RP

Standing hammer curls 2 straight sets to fail

Cable preacher curl 1 working 1 drop

Done. Really good session totally fried the wee fvckers sore the now so it was defo good the burn just trying to get the last few reps on incline/seated was mad

Nice....especially the cable preacher "kicker" @ the end.

[almostgone]

Thanks for the support. I can start training again full bore next month, per my docs. I'll be back on here again a lot more often then. Meanwhile, I keep reading to stay motivated. Although being down to a sloppy 195 is motivating enough! It'll come back fast. Muscle memory is no joke. This isn't the first time I've lost a lot of weight and had to start over. Consistency is the key. Get my skinny butt back in there and get the routine going again. 3-6 months I bet I'll be back to my former strength. Size is only important if it's lean. I became a grandpa in June. My perspective has changed. "Get as big as possible no matter what" is no longer in my mind. Get as strong as possible while maintaining low BF and staying healthy is now my mantra. If size comes with it (as it always does), great. But that's not my primary goal anymore.

Keep the fire. Stay hungry.

That sounds great, Java. Congrats on the grandchild!

[Roger11]

Hey marcus, got a question

have you ever perma blasted for a year or over. So yes basically a year long cycle or more. Even in your younger days? Switching compounds in and out for your different goals and desires?

[VoRTeXO77]

Hello Marcus, have you ever tried big beyond belief program?

[almostgone]

Had an OK leg workout last night. Just wasnt right because of having time off from work. Missed a meal or two, things were just off. Good thing is I wanted to feel 405 squatting again but instead I dropped back down to 315 and rep'd it out. I was very happy with that. BUT a few young guns jumped on the juice train and put some size on. they made sure they walked by with tanks tops on say (in their heads of course) "look at me" lol. So of course when you first get a taste of gear it goes to your head some, they must of forgot what I capable of. So I came home, spoke to my wife and she's ready to go back to a real gym. SO IT'S ON FUK'RS !!! I just ordered 200mls of tren and its go time !!! Just joking about the tren (haha Marcus, bet you got excited), but its time to truly step up again. We put in a good shoulder workout this morning and will figure out the whats up with going back to my old gym soon. Feels good, Im going to post some pics up soon so I can mark my progress. Lets get big guys, winter is here !!

LMAO @ about the tren ....although I do have a love for tren base. Good deal on your squatting!!! I've lost flexibility and the instinct of my position @ bottom of the squat. I'll get it back though via the stretches and some relearning.
I'm going back to square one with bar position and foot position and finding my "just past parallel" point. May even go with the box squats and a dry bar until I get the "hole" position ingrained again. Lol, it's just impossible to judge the crease @ the hip in reference to knee position lifting solo, but I'll get there...currently I have an upside down old 5 gallon bucket with a handful of shingles on top of the bucket that I use to help me find my sweet spot....it's redneck, but good enough for who it is for.

[marcus300]

Hey marcus, got a question

have you ever perma blasted for a year or over. So yes basically a year long cycle or more. Even in your younger days? Switching compounds in and out for your different goals and desires?

Ive ran a 30 week cycle before now and ive also cycled and cruised for over a year.

For me short burst cycles are far superior for gains and reduced sides they also fit perfectly into a HIT style program

[marcus300]

Hello Marcus, have you ever tried big beyond belief program?

No not that exact program but training the body 3 times per week isn't how my body builds and maintains muscle tissue, it would be impossible for me to do that IMHO. Do you train this way and are you building muscle?

[VoRTeXO77]

No not that exact program but training the body 3 times per week isn't how my body builds and maintains muscle tissue, it would be impossible for me to do that IMHO. Do you train this way and are you building muscle?

No, I do not train like that, i'm on a cut atm and I wanted to follow this program (after) but 3 times is a little bit too much as you said. I wanted to see your opinion about that program, its principle is not bad with the ramp system but 3 times...mhm... ( btw, thanks for answer. 370pages left from the whole topic.)

[BG]

LMAO @ about the tren ....although I do have a love for tren base. Good deal on your squatting!!! I've lost flexibility and the instinct of my position @ bottom of the squat. I'll get it back though via the stretches and some relearning.
I'm going back to square on with bar position and foot position and finding my "just past parallel" point. May even go with the box squats and a dry bar until I get the "hole" position ingrained again. Lol, it's just impossible to judge the crease @ the hip in reference to knee position lifting solo, but I'll get there...currently I have an upside down old 5 gallon bucket with a handful of shingles on top of the bucket that I use to help me find my sweet spot....it's redneck, but good enough for who it is for.

Im in the same boat !! Just realized it last session that since being injured for a while, then out of the free rack that I lost some mobility and the sweet spot. Kel said to me and this made perfect sense is that we have to squat (depth) to what our body will allow (paraphrased of course). I also need to move my foot position, I think I need to open up a bit, Ill save the closed stance for front squats. I just dont feel right anymore, like I cant drop down with what ever on my back and just push. It also may be nervousness towards injuries, once I started getting them seems thats all I think about now. I miss the fearless days....but thats probably why Im in the hole Im in now.

[zempey]

I opened up my stance a bit and angled my toes out slightly this last squat session and it felt much better on my knees. I have never been able to take heavy weight past parallel, my height and previous back injury make parallel tough. I did hit 315 to almost parallel this week which was a surprise to me since I haven't been squatting much lately. I guess tweaking small things and finding your sweet spot can make a world of difference. I am going to start bent rows again, these helped my squat back in the day, rowing 455 free weight really strengthened my hips and low back allowing me to get my squats in the 500 range.

[AllKindsOGains]

Marcus, HIT program in a nutshell:
4-5 exercises per muscle group
1-2 working sets
Failure+2 forced+2 negs
or
Failure+2 or more drops, rest pauses, or a mixture of the two
Stay within 12 reps for the entire set
1 body part per week

[RaginCajun]

Im in the same boat !! Just realized it last session that since being injured for a while, then out of the free rack that I lost some mobility and the sweet spot. Kel said to me and this made perfect sense is that we have to squat (depth) to what our body will allow (paraphrased of course). I also need to move my foot position, I think I need to open up a bit, Ill save the closed stance for front squats. I just dont feel right anymore, like I cant drop down with what ever on my back and just push. It also may be nervousness towards injuries, once I started getting them seems thats all I think about now. I miss the fearless days....but thats probably why Im in the hole Im in now.

That is exactly how I feel, miss the fearless days!

[almostgone]

Im in the same boat !! Just realized it last session that since being injured for a while, then out of the free rack that I lost some mobility and the sweet spot. Kel said to me and this made perfect sense is that we have to squat (depth) to what our body will allow (paraphrased of course). I also need to move my foot position, I think I need to open up a bit, Ill save the closed stance for front squats. I just feel right anymore, like I can drop down with what ever on my back and just push. It also may be nervousness towards injuries, once I started getting them seems thats all I think about now. I miss the fearless days....but thats probably why Im in the hole Im in now.

I miss it too, BG! We'll get it back though. Time is all we have until we run out!

[marcus300]

Marcus, HIT program in a nutshell:
4-5 exercises per muscle group
1-2 working sets
Failure+2 forced+2 negs
or
Failure+2 or more drops, rest pauses, or a mixture of the two
Stay within 12 reps for the entire set
1 body part per week

First you have to learn how to train to failure, its not something you can suddenly decide to do and you can do it. It takes a lot of learning, understanding and mental concentration. Just learning to train to failure if its new will take some time for you and also your body to get use to, many think they are training to failure but aren't that's why some can't do this type of training. The advanced training protocols likes rest pause, forced and negs, dropsets, pre exhausted, supersetting, halves and quarters are exactly that they something once you are advanced enough to throw in the routine to take you past failure again its not something what you can suddenly decide to do straight away because without doubt you will be thinking during a set that you have to do a drop set so you will leave something in the tank. That's why I tend to do one working set because after ive completed a true failure set its done nothing left. This kind of training isn't something you can continually do week after week aat some point you will need to deload or take a pullback this is something depending on you for me I am around the 8 week mark.

[VoRTeXO77]

Pre cycle prime
Goals for the prime are to stimulate a growth spurt by creating a very anabolic environment for muscle tissue to grow, I've started on a 3 to 1 then second week it will be a 4 to 1 then I will revaluate how i feel and look and adjust accordingly. With pre cycle primes its all about adjusting with how your body is reacting. You don't want to deplete to fast otherwise you will have muscle wastage so its a very delicate process and knowing your own body is a must and also adjusting weekly or even daily if required.

Like I've stated I have started with a 3 low 1 high protocol which is ran off my maintenance diet, the low days will be 40% less carbs then the one day high will be 15% higher than my maintenance carbs, so if you work it out its a slow process to confuse the body, on the second week I will increase the low days to 4 low to one day high and then this will be the time when i will look and adjust daily or every 7-8 days. Usually around the 3rd week the glycogen stores are depleting slowly which gets my muscle receptors very excitable and upgrade to be able to accept more glucose.

Good morning marc, you said here that on your low days you go 40% less carbs and on high with 15%. Your fat/prot intake stays the same ? Nice technique, it reminds me of "how to gain 4 pounds of muscles in 10 days"

Thanks.

[marcus300]

Good morning marc, you said here that on your low days you go 40% less carbs and on high with 15%. Your fat/prot intake stays the same ? Nice technique, it reminds me of "how to gain 4 pounds of muscles in 10 days"

Thanks.

Yes that's right on a pre cycle prime this is exactly what I do but it isn't a fixed written in stone approach I will adjust accordingly like I've said as the weeks go by. Sometimes I will adjust my pro intake if need be but more or less I usually don't on the pre cycle prime if I am dieting I may well do depending how much bf I am losing but if I am just doing a pre cycle prime which is only to get me ready for the short burst cycle and open and growth window then I will keep this simple what work for me. I will extend the low carb days after around the 7 -10 day mark depending how I look and feel and I will slowly over the weeks extend the low carb days but I will never go to 7 days due to my body adjusting its metabolism which is something I don't want to happen while in this phase. So I usually will be at around the 5 days to one day protocol after a few weeks then hit the cycle. And your right if done correctly the amount of tissue gained is remarkable and its something what I will also do pre cycle. Infact I am in one now

I do have a whole thread on the idea

The Prime explained before cycling..

[VoRTeXO77]

Awesome, thank you.

by the way, this thread is a gold mine. Every newb should read it before asking any questions anywhere else.

[almostgone]

First you have to learn how to train to failure, its not something you can suddenly decide to do and you can do it. It takes a lot of learning, understanding and mental concentration. Just learning to train to failure if its new will take some time for you and also your body to get use to, many think they are training to failure but aren't that's why some can't do this type of training. The advanced training protocols likes rest pause, forced and negs, dropsets, pre exhausted, supersetting, halves and quarters are exactly that they something once you are advanced enough to throw in the routine to take you past failure again its not something what you can suddenly decide to do straight away because without doubt you will be thinking during a set that you have to do a drop set so you will leave something in the tank. That's why I tend to do one working set because after ive completed a true failure set its done nothing left. This kind of training isn't something you can continually do week after week aat some point you will need to deload or take a pullback this is something depending on you for me I am around the 8 week mark.

This is so true!! I lifted HIT for years before I had the health issues, but the mental aspect of this is such a huge part of the training. I've had to relearn and learn a lot about myself now that I'm a bit older.
When I was younger, I would have it in my mind that In was going to lift and I could just "drop" right into the mental place I needed to be. Now, it is more of a ritual....thinking about the upcoming lift, which muscles I will be focusing on, actually flexing those muscles and picturing in my mind how the muscle responds to handle the workload. Some days there is just too much going on in my head, so I will actually sit down and just breathe deeply to clear my mind....all just to create the focus I need to give the lift everything I've got.
LOL...it kind of frightens the wife occasionally when I come staggering back up from the shop.

[Dpyle]

Killer back session this morning!

Wide grip pulldowns: 4 warm ups, 1 feel, 1 working w double drop

V handle pulldowns: 1 feel, 1 working w double drop

Seated cable rows: 2 feel, 1 working w 2 drops

Bent over bb row: 1 feel, 1 working w RP

DB row: 1 feel, 1 working w RP

Incline DB curl: 1 warmup, 1 feel, 1 working w RP.

Standing DB curl: 1 working w RP

Straight bar cable curl: 1 working w 1 drop and RP.

It's been 45 min and I'm still holding back the urge to puke!

[marcus300]

Awesome, thank you.

by the way, this thread is a gold mine. Every newb should read it before asking any questions anywhere else.

Thanks. Its just an explanation on how I train and how I've built muscle tissue over the years, I use to get a lot of pm's asking me the same stuff over and over again so it thought I'd write it all down and what's happened the thread just exploded and the results what many have seen just shows you what is capable if you have that strong mind set and willing to put in the hard work. Its not for everyone its pure HIT style which I adore but this thread also as many other areas it covers which would help many guys no matter what level.

[marcus300]

Shoulders pre exhaust HIT

RC warm ups

Side laterals
3 warm up sets
1 working set plus 3 drops

db bent over rear laterals
2 feel sets
1 working set to failure plus 2 drops

smith machine press
2 feel sets
1 working set to failure plus 2 drops

shrug machine
2 feel sets
2 working sets to failure

abs

[kelkel]

shoulders pre exhaust hit

rc warm ups

side laterals
3 warm up sets
1 working set plus 3 drops

db bent over rear laterals
2 feel sets
1 working set to failure plus 2 drops

smith machine press
2 feel sets
1 working set to failure plus 2 drops

shrug machine
2 feel sets
2 working sets to failure

abs

wtf?

[< <Samson> >]

wtf?

Lmao

Ha, that shit actually made me laugh

[VoRTeXO77]

wtf?

God...you make me stop for 3-5 sec with that avatar. Is a pain to read the thread with your comms around q.q

[marcus300]

wtf?

Yes mate I actually do them. I'm not blessed like you lol

[kelkel]

Yes mate I actually do them. I'm not blessed like you lol

Bullshyt! Yes you are.

[hawk14dl]

I had a good session today. Back and shoulders.

I haven't been consistent in training or diet. . Planning on improving that drastically. I really want to blast, but I know I'm not ready.

Started with hypers, felt good getting a burn down there. My back is usually hurting, so after seeing Marcus mention he doesn't do deads anymore (and hypers instead) I'm going to try and build up some beef there

[DCI]

Tonight was back but arrived at the gym and it was closing at 9 I got there for 8.30 there normal closing time is 10pm so I was pissed to say the least.

Did back really quickly but coudln't settle into a rhythm because of the time constraint tonight which was annoying

[marcus300]

I had a good session today. Back and shoulders.

I haven't been consistent in training or diet. . Planning on improving that drastically. I really want to blast, but I know I'm not ready.

Started with hypers, felt good getting a burn down there. My back is usually hurting, so after seeing Marcus mention he doesn't do deads anymore (and hypers instead) I'm going to try and build up some beef there

Start with no weight and slowly build the weight up, also hit rowing movements from different angles you put your body in. Its really helped me a lot building some serious mass around my spine and especially the lower part of my back which takes a lot of pressure off my back problems. If I do deads now I don't ever go heavy and always go just below the knee.

[marcus300]

Leg session for my good lady Mrs Marcus

Warm up and stretches

wide stance squats -
4 sets pyramid style ( weight increasing)
1st set - 25 reps
2nd set -20 reps
3rd set- 15 reps
4th set - 10 reps plus 2 drops sets

lunges
3 sets of 15 reps, one leg at a time

lying hip thrusts with weight
3 sets of 15 reps, pause at the top for full contraction

stiff leg dead lifts
2 sets of 15 reps

[almostgone]

Leg session for my good lady Mrs Marcus

Warm up and stretches

wide stance squats -
4 sets pyramid style ( weight increasing)
1st set - 25 reps
2nd set -20 reps
3rd set- 15 reps
4th set - 10 reps plus 2 drops sets

lunges
3 sets of 15 reps, one leg at a time

lying hip thrusts with weight
3 sets of 15 reps, pause at the top for full contraction

stiff leg dead lifts
2 sets of 15 reps

Mrs. Marcus does one hell of a lift. Lot of respect for that session.... Her cardio must be very strong as well!

[almostgone]

Working like crazy right now. Part of the plant is shut down for 3 days of maintenance and part is running wide open, so....12 hr. shifts for maintenance right now. Will defo try to get a leg session posted tomorrow!

[marcus300]

Mrs. Marcus does one hell of a lift. Lot of respect for that session.... Her cardio must be very strong as well!

She's very tiny and thin so she recovers fast. Sometimes we will circuit the above workout and do all 4 movements in a row for 4 whole full circuits, she doesn't like me shouting at her when she starts to fail though which is very hard for me to hold back