**Marcus's HIT Dungeon**

[RaginCajun]

In front, without question.

This

[hawk14dl]

Yeah, after the first few replies I simulated the motion. Just doesn't feel natural. Feels like an injury waiting to happen.

Another note, while I was doing the shoulder presses (with what I consider a fair weight, 155lbs for the working set ) I peered over to the bench. There were some guys pushing incredible weights. First set i saw was 315, first guy pushed out 6 reps like he was warming up. 2nd guy struggled through 4.
next set I got to watch was 405. first guy managed 3 with help on the last one. 2nd guy got an attaboy for trying lol.

Then they started peeling off weight for drop sets. It was pretty awesome

[AllKindsOGains]

Going in to smash legs tonight. 2 scoops c4 down the hatch and watching some youtube vids for some inspiration. "The gym is my everything" with kai is my fav Back in an hour to recap

K im running late for work so ill post what i did in the morning sorry

[marcus300]

Perusing for Mrs Marcus workouts and reading along.

There's some heavy lifting going on in these parts. Keep up the hard work!!!

Will post some up what we have done recently

[almostgone]

Tonight I was a bit tired due to a bad nights sleep last night due to me prepping for an interview tomorrow.

Tonight was 10 mins of a walk to get the blood flowing.

Then warm up of t bar rows light then into a heavy set was goosed after this set due to fatigue. So did a lame dd but felt good the contractions of the muscles where great etc.

Then onto bb rows love these nice weight on the bar and squeezed the muscle tight felt great did lift anything near my heavy weight but felt the cpntractions instead. Dd was great.

Then onto wide grip lat pull downs again light but felt the muscles.

The db rows lpve these heavy and felt the squeeze.

Then hypers to finish.

Home now to re feed

Best of luck w/ the interview, DCI.

[almostgone]

Felt so good to hit the weights again. Started off with biceps stretches off of the high bar in the Smythe machine and then some back and lower body stretches.

Bent over cable CC- 2 w/u, Work-7+ reps with each arm and 4 cheat w/ slow negatives
Alt.d'bell incline curls- 2w/u, Work-3.5,drop, 3,drop, 3+ reps. The tissue @ biceps felt like it wanted to split open...really nice pump. (Thank you, L-arginine???).
Seated alt. d'bell curls- 1 w/u, Work-3,drop,3.5-2+ reps w/ each arm.
Seated hammer curls-1w/u, Work-5,drop,2.5-3+ reps
Triceps pressdowns- 2 w/u, Work-6,drop,5+ reps w/slow neg. on last rep.
D'bell skulls-1 w/u, Work-6.5,drop, 6.5 w/ long hold on last half rep. May bump this weight up a smidge soon.
Close grip Smythe-1w/u, Work-5,drop,7

43 min. not including stretches. Really was able to focus today. During the cable CC, I noticed I had tuned out the music I had going, and was zoned in on listening to the handle squeaking during the reps and holding the squeeze of the contraction. Weird how that happens, but I like it.

It's a new year and although things are busy at work, I believe I can force myself into the cardio at least 2 days/ week. At least it is in the 25°-45° range when I get down to the shop, so that should let me push it a little more.

[almostgone]

Don't know if anyone remembers me, just saying hello and I wish a good 2015 upon you all! :-)

Same to you, Icky!

[marcus300]

Felt so good to hit the weights again. Started off with biceps stretches off of the high bar in the Smythe machine and then some back and lower body stretches.

Bent over cable CC- 2 w/u, Work-7+ reps with each arm and 4 cheat w/ slow negatives
Alt.d'bell incline curls- 2w/u, Work-3.5,drop, 3,drop, 3+ reps. The tissue @ biceps felt like it wanted to split open...really nice pump. (Thank you, L-arginine???).
Seated alt. d'bell curls- 1 w/u, Work-3,drop,3.5-2+ reps w/ each arm.
Seated hammer curls-1w/u, Work-5,drop,2.5-3+ reps
Triceps pressdowns- 2 w/u, Work-6,drop,5+ reps w/slow neg. on last rep.
D'bell skulls-1 w/u, Work-6.5,drop, 6.5 w/ long hold on last half rep. May bump this weight up a smidge soon.
Close grip Smythe-1w/u, Work-5,drop,7

43 min. not including stretches. Really was able to focus today. During the cable CC, I noticed I had tuned out the music I had going, and was zoned in on listening to the handle squeaking during the reps and holding the squeeze of the contraction. Weird how that happens, but I like it.

It's a new year and although things are busy at work, I believe I can force myself into the cardio at least 2 days/ week. At least it is in the 25°-45° range when I get down to the shop, so that should let me push it a little more.

Nice routine and nice to see you back

[almostgone]

Thanks, big guy! Still feeling happy to get the lift in; trying to hold onto that.

[marcus300]

Thanks, big guy! Still feeling happy to get the lift in; trying to hold onto that.

Keep it up almost. Always get in the gym and do something keep that interest going. It's really easy to say fuk I'll go home and chill. Always keep doing something its better to springboard off that than nothing.

[almostgone]

Keep it up almost. Always get in the gym and do something keep that interest going. It's really easy to say fuk I'll go home and chill. Always keep doing something its better to springboard off that than nothing.

Definitely, boss! Getting ready to eat a meal and plan out my next shoulder session. Plan to start alternating d'bell side laterals and cable side laterals from one lift to the next. Think everything else is still giving me some progress....especially those high pulley rear delts.

[clarky.]

Felt so good to hit the weights again. Started off with biceps stretches off of the high bar in the Smythe machine and then some back and lower body stretches.

Bent over cable CC- 2 w/u, Work-7+ reps with each arm and 4 cheat w/ slow negatives
Alt.d'bell incline curls- 2w/u, Work-3.5,drop, 3,drop, 3+ reps. The tissue @ biceps felt like it wanted to split open...really nice pump. (Thank you, L-arginine???).
Seated alt. d'bell curls- 1 w/u, Work-3,drop,3.5-2+ reps w/ each arm.
Seated hammer curls-1w/u, Work-5,drop,2.5-3+ reps
Triceps pressdowns- 2 w/u, Work-6,drop,5+ reps w/slow neg. on last rep.
D'bell skulls-1 w/u, Work-6.5,drop, 6.5 w/ long hold on last half rep. May bump this weight up a smidge soon.
Close grip Smythe-1w/u, Work-5,drop,7

43 min. not including stretches. Really was able to focus today. During the cable CC, I noticed I had tuned out the music I had going, and was zoned in on listening to the handle squeaking during the reps and holding the squeeze of the contraction. Weird how that happens, but I like it.

It's a new year and although things are busy at work, I believe I can force myself into the cardio at least 2 days/ week. At least it is in the 25°-45° range when I get down to the shop, so that should let me push it a little more.

Great session there AG.

[almostgone]

Great session there AG.

Thanks, buddy. Work and that respiratory bug had held me up for toooo long. I was READY to lift. Watched an old IFSA DVD (one of the times when Travis Ortmayer ran the the Atlas stones so well), and I was in the mood to get it done.

[almostgone]

Will post some up what we have done recently

Excellent, Marcus. Mrs. AG is kind of interested also. Much appreciated!!

[DCI]

Best of luck w/ the interview, DCI.

Cheers ag just finished up there fingers crossed seemed good

[clarky.]

Cheers ag just finished up there fingers crossed seemed good

Good luck mate.

[clarky.]

Rest day the day for me bi's are right sore.

AG talking about the feeling of biceps splitting open oh man i know what you mean the incline fvcking destroys them . I am dying to tape them just to see but am not think av got till end of feb but to be honust mate am shitting it to tape them just incase they didn't grow but shhhh don't tell the big man

[DCI]

Cheerz clarky need the change tbh sick of what I'm doing now.

[AllKindsOGains]

Legs from last night-
Disclaimer: I have a disc injury in my lower back due to obsessive overtraining a few years ago. I do not squat, and I do not deadlift. I rarely do hyperextensions either, as anything bending over puts my back at risk. Planks on ab day is my lower back training

All were two working sets

Leg extensions-failure + 1 rest pause+2 drops, on second set I dropped 3 times because I was a BITCH and stopped before failure on my 2nd drop
(Also, I can do the entire stack on bilateral leg extensions for 10 reps, so I have to go high reps, which makes getting to failure extremely difficult due to the pain-suggestions?)

Single Leg extensions-failure+2 drops
Do these for isolateral leg movement-prefer over lunges

Leg Press-6 reps-failure+3 rest pauses at two reps each
Up to 6 plates and a quarter on both sides! I go down to where my knees stop right before my chest tho. Any further and my back screams at me

Lying leg curls-failure+3 drops

Standing calf raises-failure+2 drops

[marcus300]

Legs from last night-
Disclaimer: I have a disc injury in my lower back due to obsessive overtraining a few years ago. I do not squat, and I do not deadlift. I rarely do hyperextensions either, as anything bending over puts my back at risk. Planks on ab day is my lower back training

All were two working sets

Leg extensions-failure + 1 rest pause+2 drops, on second set I dropped 3 times because I was a BITCH and stopped before failure on my 2nd drop
(Also, I can do the entire stack on bilateral leg extensions for 10 reps, so I have to go high reps, which makes getting to failure extremely difficult due to the pain-suggestions?)

Single Leg extensions-failure+2 drops
Do these for isolateral leg movement-prefer over lunges

Leg Press-6 reps-failure+3 rest pauses at two reps each
Up to 6 plates and a quarter on both sides! I go down to where my knees stop right before my chest tho. Any further and my back screams at me

Lying leg curls-failure+3 drops

Standing calf raises-failure+2 drops

I think you need to just read back over the members workouts for legs and see what the difference is. You need some adjustment here and you have to remember more is not better with HIT less with more intensity is.
I will come back to this but why do leg extension twice and how can you go to failure then go into a beyond failure like rest pause then into a drop set 3 times. Think about it mate..............

[marcus300]

Mrs Marcus sessions over the last few days

Sorry for the delay, below was done on seperate days


Upper body circuit due to time restraints

standing BB front shoulder press x 15 reps
Bent over rows x 15 reps
BB floor chest press x 15 reps
db side laterals x 15 reps
db curls x 15 reps

The above was done straight through for one set, did this 3 times with 2 mins rest in-between sets




Glutes, quads and hams

squats 15 reps with pyramid method x 4 sets - 2mins rest between sets
Sumo squats done with DB's 15 reps x 4 sets -2 mins rest between - same weight throughout. Tensing glutes at the top and full butt stick out stretch at the bottom
Lunges with DB's leg lifted up on bench - 12 reps x 3 sets - killed her at this stage, extreme lactic acid pain.
Stiff legged dead lifts 2 sets 15 reps, no lock out


2 mins rest between sets, reps done slow with time under tension protocol this week.

[DCI]

Christ she lifts better than some men in my gym ha very impressive

[marcus300]

Christ she lifts better than some men in my gym ha very impressive

Weight is light, its not heavy

[DCI]

I guessed but she doesn't stop and no matter what the weight doing tensioned reps for legs is never easy ha

[paddy155]

Marcus, do you mind sharing what days you train each body part and roughly how many exercises you do per muscle. I was maybe going to try training each large muscle group EOD with a rest day in between. Cardio,calves and abs could fall into rest days. Each muscle would have 2 exercise which would be trained to failure with a drop set. Warm up sets would be included. I'm just thinking that 2 working sets per muscle is not enough but on the other hand if its intense enough. What you think ? Sure I read an article on HIT and in the study it said the body only really needs 24hrs rest.

[marcus300]

I guessed but she doesn't stop and no matter what the weight doing tensioned reps for legs is never easy ha

We don't do time under tension protocol every week, its something to jump start the muscle into thinking what the help is happening. Probably once per month we introduce it but she does a lot of glute work

[DCI]

Sounds very good man as i said impressive ha

[marcus300]

Marcus, do you mind sharing what days you train each body part and roughly how many exercises you do per muscle. I was maybe going to try training each large muscle group EOD with a rest day in between. Cardio,calves and abs could fall into rest days. Each muscle would have 2 exercise which would be trained to failure with a drop set. Warm up sets would be included. I'm just thinking that 2 working sets per muscle is enough but on the other hand if its intense enough. What you think ?

Have you read the thread Paddy? I can always re post some stuff for you what may help.

I train one body part every 7-10 days
I more or less always do one working set which takes me to failure then I incorporate some kind of beyond failure protocol to go into the zone
I don't have a set routine so sometimes I will do 5 days on 2 off or EOD or what ever fits into my schedule

[paddy155]

Have you read the thread Paddy? I can always re post some stuff for you what may help.

I train one body part every 7-10 days
I more or less always do one working set which takes me to failure then I incorporate some kind of beyond failure protocol to go into the zone
I don't have a set routine so sometimes I will do 5 days on 2 off or EOD or what ever fits into my schedule

Cool mate. I started reading it last nite and got through 20 pages and then noticed their was over 400 ha. I'm a little behind. Thats enough information you gave. Thanks

[marcus300]

Cool mate. I started reading it last nite and got through 20 pages and then noticed their was over 400 ha. I'm a little behind. Thats enough information you gave. Thanks

Here you are some re-posts which might help

With HIT training we are specifically trying to stimulate a certain type of muscle fiber. We have different muscle fibers in the body and once you know how to train certain ones and the importance of making these grow you can design the ideal training routine to suit your goals. We are all aiming to add muscle tissue and we have to put ourselves under stress by progressively overloading our bodies so they have no alternative but to grow. All muscle contraction starts by nerves being activated, the stronger the nerve signal the more forceful muscle contraction can be applied to the lift. The nerves first get activated by the brain and this is where the mind muscle connection comes into play. I am always saying that you must get yourself in the right mind set for the working set, there are many ways to do this and ive explained many ways in my thread how I go about doing it, but the stronger the mind before the working set the better contraction and force can be applied to the muscle fibers. We can all do 10 reps with a certain weight but you can also really think about those ten reps and really activate the contraction in the muscle and work that muscle to the max and those reps will feel completely different. This is what separates a lot of people so before I move on really think about how you do reps and work that particular muscle to its max. I've seen many members saying they are doing so many reps with a certain amount of weight but I can say I bet a lot aren't really activating that muscle group to the max. Remember everything starts from within your brain, your inner self and how you go about attacking that working set. You have seen how I describe the zone I get myself into just prior to my working set and this is the zone you need to be in to fully work those muscle fibers to the max.

We are after activating the motoneurons within the network of nerves which is the signal for the muscle to contact, we have many different sizes but we are only interested in the large motonerurons which activate the large muscle fibers. We have slow switch and fast twitch fibers within the body and we are all made up of different amounts, that's why some of us grow bigger and faster and others struggle growing big thick muscles. Usually the guys who struggle with adding slabs of tissue on their frame are the guys who have more slow twitch fibers than fast, and the guys who are more genetically gifted with bodybuilding are the one who have more fast twitch. But either way you need to activate the fast twitch fibers and give yourself the best chance of building bigger larger muscles.The slow twitch ones are the ones what are more suited for endurance and are very resistant to fatigue the aerobic type athletes have a higher amount of these fibers over fast twitch.

Fast twitch muscle fibers are the ones we are concerned with activating and working. There are two types 2a and 2b. The type 2a ones are fibers which get activated when doing higher reps ranges lets say more than 12-15 reps, they are also the fibers what come into action around the 6-12 rep range. Type 2a fibers when activated correctly can grow in size and this is what many people tend to activate and see growth from when they start training. The type 2b fast twitch fibers are the ones what I adore lol these babies are the foundations of building bigger thicker muscles, if you activate these correctly they can grow tremendously in size and grow about 4 times the size of the 2a fast twitch fibers can, so you can see these are the ones what make the difference, but stimulating both type 2a and 2b fast twitch is getting the best out of both worlds but my personal aim and priority is to stimulate the type 2b fast twitch fibers and seriously breakdown these to get me some serious size on my frame.

What's the best way to stimulate the 2b fast twitch muscle fibers I hear you asking, well ive described it all the way through my thread but let me go over it again so you understand how important it is to have the right mind set what I speak of all the time and what kind of stimulation is needed to activate these tough fibers. Usually during a set of about 6-12 reps the type 2a are activated, you know the sets were your repping away and start struggle a little bit and rack it and move on. In basic terms your not going to true positive failure (I can go on and on what true positive failure is but trust me it takes along time to push your body to this limit and a lot of mental dedication its an advance training protocol) now if you took your set to true positive failure and you cant do anymore this is the time when the type 2b fast twitch fibers are activated, once you activate these fibers this is the best potential to really make your muscle grow bigger and thicker.

You will grow with normal sets and reps with modest intensity but if you want serious growth than you have to take your working set to true positive failure, this means using a weight what is heavy enough to make that working set very difficult and then going past true positive failure. Remember the type 2a fast twitch do all do all the work until you get to true positive failure then the type 2b come into play and these are the ones what produce the biggest gains in muscle size. You have to progressively overload your body each time you train, this means add more weight (or reps until you can add more weight) to stimulate growth, you also need to make sure your activating the type 2b fast twitch fibers which only get involved when you go to true positive failure. Your rep range needs to be between 6-12 reps at the failure point, I prefer around 6-8 reps range at failure. This is why its wise to have a partner when trying to activate the type 2b fast twitch fibers because you may think your going to positive failure but you wont be you need that reassurance of a partner who can just take that small amount of weight of the bar at true positive failure so you can mentally get past this sticking point. There are many advance protocols what you can use to get yourself to true positive failure which I've discussed in my thread.

HIT training will activate the tough type 2b muscle fibers and going to true positive will recruit all the muscle fibers which will give you the best chance of some serious tissue growth. Using advance training protocols like drop sets, rest pause, forced, negatives, supersets and even partials can be used to further your beyond failure training to help you activate the type 2b fast twitch fibers.

[marcus300]

Cool mate. I started reading it last nite and got through 20 pages and then noticed their was over 400 ha. I'm a little behind. Thats enough information you gave. Thanks

re-post


Rep range The ideal rep range for building size and stimulating hypertrophy is the 6 to 12 reps. Less than 6 reps will more or less increase strength and a degree of size, performing more than 12 reps will help build muscle endurance. Make sure that your reps fall within this range and your hitting true positive failure for the best chance of hypertrpohy. If your implementing one of the beyond failure methods such as forced & negs, rest pause or dropsetting you use a weight what is heavy enough to bring your positive failure at the low end of the rep range. An example for rest pause you use a weight what you will hit true positive failure at around the 4th rep then you would rest for around 10-15 seconds and do another couple of reps, then rest again for another 10-15 seconds and hit another 2 reps with the same weight. In total your doing 8 reps which is within range and your going to failure on each rest pause so you have a high chance of stimulating the right fibers to produce the best gains. As your rep range and strength increases towards a total of 12 reps you simple increase the weight being used so your constantly increasing intensity and overload, the two keys principles of any HIT programme. You use feeler sets to determine what weight you will be using on your working set, as you use different methods like dropsetting always makes sure you don't drop the weight to much so your not going over 12 reps in total. If you are you need to be using heavier weight on the drops so your rep range hits below the 12 reps in total. I always like to use around the 8 rep range in total and increase the reps upwards until I feel i can increase the weight so my rep range falls around the 8 rep range again. We are aiming for maximum muscle fiber recruitment hitting these rep ranges at failure will have the greatest potential for muscular growth. The above advice is for someone who is already advanced and is looking to build bigger thicker muscles, its not for someone who is building a base and foundation because these people can really benefit from using a lower rep range aswell as the above.





Stimulating growth

Remember going to true positive failure like I've describe previously hits the toughest muscle fibers what grow the biggest these are the fast twitch type 2b fibers, you hit these fibers and you will have the biggest chance of increasing in size. What we are aiming for is progression overload so you keep hitting the muscles with an increased weight so they need to change and adapt to the overload its being put under. This kind of continuous stress will have a reaction on the body and it will have no other alternative but to grow. We keep within the right rep range what stimulates the biggest growth and we continuously try and increase the intensity by increasing the reps then once the reps increase you increase the weight to bring the reps down within the correct range again. I can't stress enough about taking your muscle to true positive failure, this takes a lot of mental preparation. Before any muscle contraction occurs it originates from the brain sending signals to the nerves, the stronger the signal the more forceful the muscle contraction, in other words control your mind set pre working set and you will be in the best position to take your body to failure and beyond. I've commented many times how I go about doing my mental preparation but you master the mental side and you will see huge leaps in achieving your goals.Release the aggression by talking to your inner self and you will take your body to places its never been before. Stimulate growth by overloading your body to a state were its screaming for you to stop and no matter what you couldn't do one more rep even if your life depended on it, if you don't train in this fashion your not training hard enough.





Advanced training techniques



Forced and negatives

When your going to be implementing forced and negatives you need to be using a weight what your going to be hitting around the 3-4 rep range at true positive failure, then your spotter with help you with another 2 reps. I say 2 reps because its about the limit you can do once you have come to true positive failure and your partner is taking some of the weight off you, these forced reps will dig very deep into your muscle fiber recruitment. Once you have finished the forced reps the weight will be at the starting position and you start to complete negatives by lowering the weight very slowly, make sure you resist and fight the weight coming down and once at the bottom your partner will assist you to get the weight to the top of again and you will do another negative and you keep going until you cant do another negative, usually its around 2 negatives. Negatives done at this stage of a working set after positive muscle failure causes serious trauma to the muscle which will stimulate the release of growth factors. Your also 40% stronger on the eccentric part of the lift so once you hit failure in the lifting part of the exercise by yourself and adding forced with your partner the negatives will take you beyond and recruit further fibres like nothing I've experienced with any other training routine. Once this as been hit there is no need to do anything else because the damage has occurred and no more can be recruited only burn out and exhaustion. If we add the reps up you would be doing around 3-4 reps on the positive then 2 forced and then around 2 negative so in total your hitting around the 8 rep range. You have 3 strengths you have the positive, static and negative, the negative causes the most damage to the muscle and is the biggest cause of DOMS, you master negatives and you will see a huge improvement in muscle size and fullness.





Rest Pause

Again use a weight what you will be hitting true positive failure around the 3-4 reps range, put the weight down and rest for around 10-15 seconds which should give you around another 2 reps, then repeat and rest again and hit another 2+ reps again. Your completing a set of around 8 reps than you would normally use but your rest a couple of times within the set for around 10-15 second so you recover just enough to complete another 2 reps each time. This will recruit those tough type 2b muscle fibers and if you use your feeler sets correctly you can really cause some serious damage to your muscle and create an extreme amount of over load your body isn't use to. I like the 8 rep total mark but this isn't set in stone, you may prefer 10 reps in total or even 6 but just try and makes ure your in the 6-12 rep range and work from that to increase the intensity and overload.





Drop sets

This method needs a bit more thinking about but first lets explain what a drop set is. If we use DB curls for an example you would pick a weight again were you would be hitting around 3-4 reps at true positive failure and then get a set of lighter DB's and rep again for another couple of reps and then drop the weight again and curl another set of lighter bells for another 2-3 reps. You have to make sure you drop the weight enough to make sure you get around 2-3 reps out at failure but make sure you don't drop the weight to much, if your repping loads of reps out remember your trying to be hitting around the 8 rep range so when your doing your feeler sets its crucial to make the lighter db set just enough so you keep within the total rep range. Halfs/quarters or partials With partials you are doing a standard working set to which will involve you conducting a strict full range of motion to true positive failure, at this stage you would carry on doing half reps until its impossible to complete another half rep then do a quarter reps right down till you cant move the weight. A fine example would be DB side laterals were you would do strict reps till failure then carry on doing half reps so the DB's are only coming up half way then keep going till your hardly moving the weight from the side. There will be a bit of body assistance and sloppy form come into play towards the end but at this stage its fine just to get those deep muscle fibers working by going beyond failure. Extremely effective way to recruit those tough fibers we require with a constant tension approach.





Hit Supersets

Hit supersets entail you doing one exercise right after another with very little rest as in-between the two movements. With these types of supersets your still hitting the 6-12 rep range so your not doing anymore than 12 reps over two exercises, this is very important. Example you would go to true positive failure lets say on DB shoulder press and be at failure around the 5-6 rep then go straight into db side laterals for another 6 reps at the most which would be failure again. You have to make sure you use the right weight to hit the correct rep range so you don't go over the 12 rep ceiling otherwise you will trigger the muscle endurance and exhaustion and you wont tap into the tough fibers we require. Great examples is coupling compounds movements with isolation.Combination This protocol would consist of a combination of any of the above methods, you could use rest pause and on the second rest pause you may not be able to do anymore reps so you could go straight into a drop set to finish the working set of to failure and beyond. You could even use drop sets with partials on the last drop set to really increase the burn and intensity. The combination is endless, its how you feel to complete the workings set and what you need to do to make sure its a productive one. These are great for a back up plan if your working set starts to go wrong for any reason.





Rest

Using the above protocols is extremely tasking on your body and CNS so you need to make sure the training session are short but intense enough to stimulate growth. You also need to make sure you rest enough and have a good solid diet to suit your requirements. There is one thing for sure its impossible to train like this correctly for weeks on end, no matter how anabolic you are your going to need to pull back on the above movements and decrease the intensity and let the body fully repair and heal. This doesn't mean you have to stop training in this style just take a pullback training routine for a few weeks and lower the intensity and increase the rest days. Cortisol will fight against muscle growth so if you experience any over training symptoms its time to change things around to help your body repair and heal.



Feel sets The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. I also take in consideration what I am going to be doing whether its forced and negs or rest pause or drops, I just judge a weight what I will be hitting failure around the 4th - 6th rep mark or less and then incorporate the beyond failure protocols. I also remember what I did last time I did that movement because in the back of my mind I know I have to overload my body. I am always pushing heavier weights or trying to increase the intensity





.Nutrition

Food is a major player when we are building muscle tissue or shredding bf. We need to eat enough energy releasing foods to fuel our workouts and also to promote muscle building. Nutrition is a very individual thing and nothing is set in stone no matter who tells you it is, its not. We are all different and have different levels of activity and we need to establish a baseline diet and work off this to suit your needs and goals. Make no mistake if you want to grow bigger thicker muscles than your going to have to eat big, train big and be consistent with everything you do. Once you establish your maintenance diet you can put a strategy together to add muscle and body weight or shred body fat. Learning how your body responds to different amounts of calories will be one most beneficial things you can do because this will open a plan to determine how you go about attacking and achieving your goals

[marcus300]

Cool mate. I started reading it last nite and got through 20 pages and then noticed their was over 400 ha. I'm a little behind. Thats enough information you gave. Thanks

Example of my preparation for my working set on a hammer strength shoulder press -working set with double dropset.


I am fully warmed up and have done my feeler sets to judge what amount of weight I will be doing, I know that this set is going to be a drop set so in my mind I know roughly how much my drops are going to be to finish the set. Machine is loaded and I am aiming for around 4-6 reps on the first set before drops, I sit on the bench and start to close my eyes and think of a situation from my past what ignites the adrenalin within me, I take myself back to how I felt at that exact time. My inner self is totally focused, my adrenaline is flowing, my aggression is sky high inside of me and ready to burst.

I grip the bar and roll my hands around the bar while taking deep breaths, my eyes are focused and I'm firing on all cylinders. My head is now concentrating on the weight and I am saying to my inner self "you lift this weight and destroy it". I start to count to in my head 1.......another deep breath 2...........another deep breath 3 and I lift the weight. It feels light due to the aggression and adrenaline flowing through me, I start to do the reps slowly with explosive power, making sure i am not going to injury my delt again, slowly down exploding up, slowly down exploding up. I start to think this is easy I am killing this weight around the 4 th rep I start to slow down, the pain starts to creep in, I am breathing heavy and grunting as i exhale. My partner is behind me telling me to "carry on come on lift the fuking weight" 5th rep done and it was so hard I know this is going to test me. The 6th rep I know its going to be hard and I should drop set now but my partner wont let me. He shouts "come on one more rep come on" so I start to lower the weight, the negative is killing me I can feel every fuking joint hurt in my body even my quads are hurting due to pressing down through my feet.

I start to press the 6th rep and I am quarter way up and its stalls, my partner says "come on finish the rep finish it" I grunt and force the bar up with the help of my partner just taking enough weight off that it moves very slowly, in the back of my head I am thinking come on help me more but he doesn't and I finish the rep off and I am totally exhausted I lock the bar and I bend over and start taking in deep breaths. My partner starts to take some weight off the bar so i can perform another 2-3 reps, by the time I've took 2 deep breaths the fuker as stripped the machine and he's giving me a slap across the back saying "come on lift the weight". I unlock and start but the weight feels the same, I am in pain now and I have to dig deep and start talking to my inner self, come on its all over in the next few reps my hearing starts popping and things go quiet, I am totally in the zone nothing can distract me and I start to press. All I can hear is muffled sound from my partner saying "come on". One rep is done and it went slow and my shoulders start to burn, they feel like cannon balls what are about to burst. I get to the top of the rep and start another rep but my strengths is fading fast the weight is too heavy, my partner starts to help me up with it but I stalls again but he keeps me going and I grunt the 2nd rep out. I lock because I knew the third rep wasn't there I was totally at the limit and if I attempted another rep my arms would of collapsed. I bend over and start to take deep breaths, I am thinking and putting myself in that time again what fires my aggression up, my partner is taking some weights off, I know any second I am going to have to finish this set. I am saying to myself last few reps this is it, you want big delts this is it.

I unlock the weight and start the first rep, I feel good the weight is lighter but the pump is killing me its hard, I'm counting each rep one......two and on the start of the third rep my eye balls are shaking I know this is limit time, my vision is going I have to concentrate to breath instead of holding my breath. I know I'm done i think this is going to be a negative rep not a positive because i cant push it up but I push with everything I've got and it moves just above my head, my partner starts screaming at me while pushing my elbows up "come on finish it". I am shouting inside to myself I will not fail I am going to finish this but I'm exhausted to the max and I know my total failure is just around the corner, but I push as hard as I possibly can and lock the bar I bend over and take some deep breaths. I'm still enraged with anger and stand up and move right over to the next movement dripping in sweat. I start to sip water and my hearing slowly starts to come back, my vision is good now and I start hearing my partner talking to me saying " holy shit that was a serious set I could see your delts grow while you was doing it" I start to calm down and look in the mirror and flex my delts and think YES.

Working set done now repeat the process with lateral, rears and shrugs.

The mind set you walk into the gym with goes a long way. Releasing the inner aggression so its controlled when lifting the weight is the key to maximizing gains and stimulating growth. Control your mind and you will have the best chance at exploding out of your skin. Find what works for you to get into this zone, sit silently, listen to music, think of a time what really makes you angry or do what ever it takes to get yourself in the zone to lift to your max. This isn't easy to master but once you do the rewards are outstanding. The mind is a very powerful thing and everything starts within the brain so train your inner self to get into the zone. When you watch most of the pro's train you will see them in the zone, its a natural thing what comes easy to them. Think about this next time your about to do your working set.

[paddy155]

Thanks for this. Exactly what I need.

[marcus300]

Thanks for this. Exactly what I need.

I'll post some more soon

[AllKindsOGains]

I think you need to just read back over the members workouts for legs and see what the difference is. You need some adjustment here and you have to remember more is not better with HIT less with more intensity is.
I will come back to this but why do leg extension twice and how can you go to failure then go into a beyond failure like rest pause then into a drop set 3 times. Think about it mate..............

No contest there. I really did do the rest pause and then three drops but I agree I wasn't going to true failure on any of those. Leg extensions twice so I can have a third quad movement kind of like doing straight bar curls then db curls for bis for bilateral and isolateral..

[AllKindsOGains]

Example of my preparation for my working set on a hammer strength shoulder press -working set with double dropset.


I am fully warmed up and have done my feeler sets to judge what amount of weight I will be doing, I know that this set is going to be a drop set so in my mind I know roughly how much my drops are going to be to finish the set. Machine is loaded and I am aiming for around 4-6 reps on the first set before drops, I sit on the bench and start to close my eyes and think of a situation from my past what ignites the adrenalin within me, I take myself back to how I felt at that exact time. My inner self is totally focused, my adrenaline is flowing, my aggression is sky high inside of me and ready to burst.

I grip the bar and roll my hands around the bar while taking deep breaths, my eyes are focused and I'm firing on all cylinders. My head is now concentrating on the weight and I am saying to my inner self "you lift this weight and destroy it". I start to count to in my head 1.......another deep breath 2...........another deep breath 3 and I lift the weight. It feels light due to the aggression and adrenaline flowing through me, I start to do the reps slowly with explosive power, making sure i am not going to injury my delt again, slowly down exploding up, slowly down exploding up. I start to think this is easy I am killing this weight around the 4 th rep I start to slow down, the pain starts to creep in, I am breathing heavy and grunting as i exhale. My partner is behind me telling me to "carry on come on lift the fuking weight" 5th rep done and it was so hard I know this is going to test me. The 6th rep I know its going to be hard and I should drop set now but my partner wont let me. He shouts "come on one more rep come on" so I start to lower the weight, the negative is killing me I can feel every fuking joint hurt in my body even my quads are hurting due to pressing down through my feet.

I start to press the 6th rep and I am quarter way up and its stalls, my partner says "come on finish the rep finish it" I grunt and force the bar up with the help of my partner just taking enough weight off that it moves very slowly, in the back of my head I am thinking come on help me more but he doesn't and I finish the rep off and I am totally exhausted I lock the bar and I bend over and start taking in deep breaths. My partner starts to take some weight off the bar so i can perform another 2-3 reps, by the time I've took 2 deep breaths the fuker as stripped the machine and he's giving me a slap across the back saying "come on lift the weight". I unlock and start but the weight feels the same, I am in pain now and I have to dig deep and start talking to my inner self, come on its all over in the next few reps my hearing starts popping and things go quiet, I am totally in the zone nothing can distract me and I start to press. All I can hear is muffled sound from my partner saying "come on". One rep is done and it went slow and my shoulders start to burn, they feel like cannon balls what are about to burst. I get to the top of the rep and start another rep but my strengths is fading fast the weight is too heavy, my partner starts to help me up with it but I stalls again but he keeps me going and I grunt the 2nd rep out. I lock because I knew the third rep wasn't there I was totally at the limit and if I attempted another rep my arms would of collapsed. I bend over and start to take deep breaths, I am thinking and putting myself in that time again what fires my aggression up, my partner is taking some weights off, I know any second I am going to have to finish this set. I am saying to myself last few reps this is it, you want big delts this is it.

I unlock the weight and start the first rep, I feel good the weight is lighter but the pump is killing me its hard, I'm counting each rep one......two and on the start of the third rep my eye balls are shaking I know this is limit time, my vision is going I have to concentrate to breath instead of holding my breath. I know I'm done i think this is going to be a negative rep not a positive because i cant push it up but I push with everything I've got and it moves just above my head, my partner starts screaming at me while pushing my elbows up "come on finish it". I am shouting inside to myself I will not fail I am going to finish this but I'm exhausted to the max and I know my total failure is just around the corner, but I push as hard as I possibly can and lock the bar I bend over and take some deep breaths. I'm still enraged with anger and stand up and move right over to the next movement dripping in sweat. I start to sip water and my hearing slowly starts to come back, my vision is good now and I start hearing my partner talking to me saying " holy shit that was a serious set I could see your delts grow while you was doing it" I start to calm down and look in the mirror and flex my delts and think YES.

Working set done now repeat the process with lateral, rears and shrugs.

The mind set you walk into the gym with goes a long way. Releasing the inner aggression so its controlled when lifting the weight is the key to maximizing gains and stimulating growth. Control your mind and you will have the best chance at exploding out of your skin. Find what works for you to get into this zone, sit silently, listen to music, think of a time what really makes you angry or do what ever it takes to get yourself in the zone to lift to your max. This isn't easy to master but once you do the rewards are outstanding. The mind is a very powerful thing and everything starts within the brain so train your inner self to get into the zone. When you watch most of the pro's train you will see them in the zone, its a natural thing what comes easy to them. Think about this next time your about to do your working set.

That post is fight music. Woooww that is absolutely what I'm going to read before my workouts from now on. Thanks brotha!

[AllKindsOGains]

http://m.youtube.com/watch?v=c24jrCfJUuk
Marcus give this video a watch if you have the time. Less than 10 minutes

[GirlyGymRat]

Mrs Marcus sessions over the last few days Sorry for the delay, below was done on seperate days Upper body circuit due to time restraints standing BB front shoulder press x 15 reps Bent over rows x 15 reps BB floor chest press x 15 reps db side laterals x 15 reps db curls x 15 reps The above was done straight through for one set, did this 3 times with 2 mins rest in-between sets Glutes, quads and hams squats 15 reps with pyramid method x 4 sets - 2mins rest between sets Sumo squats done with DB's 15 reps x 4 sets -2 mins rest between - same weight throughout. Tensing glutes at the top and full butt stick out stretch at the bottom Lunges with DB's leg lifted up on bench - 12 reps x 3 sets - killed her at this stage, extreme lactic acid pain. Stiff legged dead lifts 2 sets 15 reps, no lock out 2 mins rest between sets, reps done slow with time under tension protocol this week.

Thank you Marcus. Xoxoxo

How often does the Mrs workout and does she ever do just cardio?

[DCI]

Serious DOMS today didn't think it was gonna be that bad legs tomorrow gonna be epic

[kelkel]

Guess what day it is? Mike, Mike, Mike, Mike, Mike........(if you don't get it I can explain).....it was leg day.

Decided to skip squats today. Mostly due to my radialis hurting a bit, and I know if I keep irritating it it will end up killing me. Squats tend to irritate it the most oddly enough. Due to when squatting heavy you pull very hard with your arms.

Anyway:

Extensions: Two sets, heavy, moderate reps with drop on last set. As in, push the weight off without getting up and let it drop....
Vertical Press: Two as heavy as I could go and still rack it. Got around 10 reps each set.
Smith single leg lunges: Two sets, 12-15 reps. Love these. Try them if you have access....
Seated curls: Two heavy with drop on last 8-10 reps
Stiff's: Two sets, 12-15 reps, moderate weight
Calves on vertical press. One leg at a time. 2 sets, 10-12.
Seated calves: Did an extra set (3) cause I felt like it. Bigger calves can't hurt!

Feeling them now. Definitely need to bypass squats every third workout or so. Think it would be good for me in the long run.