**Marcus's HIT Dungeon**

[marcus300]

Marcus can your remember which post it was where you spoke and explained about rest pause thanks.

If you read this full body workout routine I did for GB you will see the explanation on how to do dropsets, rest pause and forced and negs


This is a routine ive recently sent to a member, it may help others understand
Thanks...........




I have my own variation of HIT whats evolved over the years to really hit the muscle hard and to make it respond. Ive also had great success with many clients who I've advice over the yrs, myself and also personal friends with this style so when you ask me to design you a workout I am going to give you something what has been proven to work. First you need to have the right mind set and mental focus it takes to go to the gym and do this kind of assault on your body, you have to get into your head this is going to be 45mins only so it can be done, it will hurt and it will produce gains if I do it right. Get the adrenalin flowing and when you walk in that gym its to breakdown your muscles and create an environment what will make them grow bigger and stronger. You don't get this mental approach right you wont get the best out of your workouts, its your choice its down to you what you want.



When I talk about going to failure I mean were you can't push or pull another rep out no matter what, if someone had a gym to your head you still couldn't do another rep and your down to doing half cheated reps and quarters. Don't leave anything in the tank for the next set don't even be thinking about the next set, failure means you cant lift or pull that weight on your own even if your life depended on it. So when I say failure don't disregard it as when the lactic acid starts flowing through your muscles and you start to think this is my last rep, oh no failure means failure and you cant do another rep or even half rep and you have come to positive failure.



When I talk about beyond failure this is when I implement either forced and negatives after total positive failure, rest pause at positive failure or drop setting at positive failure. These are methods to take you beyond the failure and into a zone of extreme hell, this will recruit further fibres to execute the movement which in turn will put serious over load on the muscle and the body will have no alternative but to grow bigger and stronger. TALKING ABOUT IT IS EASY DOING IS A DIFFERENT MATTER.



You have told me

Your workout 5 days per week Mon to Fri and have weekends off
You have a 2 hour window in the morning for cardio and training
95% of the time you can get someone to spot and assist you
Shoulders are the worse bodypart, and you have issues with upper chest, chest delt tie-in's, back thickness, traps and tri's
You can squat, leg press, hack squat



I am going explain while I go through the workout so you fully understand whats expected, as the workout expands I wont need to carry on explaining but for the first few workouts I will go into detail so you know what your doing and should be feeling.




Monday

Shoulders - method - failure + forced + negatives



DB seated shoulder press

2 warm up sets - do high reps and increase the weight on the second set to get a feel were your going to be starting with the working set. After your first warm up set stretch each shoulder for 30 seconds and make sure you get as much blood in that area as possible, if you fancy doing some light lateral raises do them aswell or you fancy doing 3 warm up sets just do what ever it takes for you to get fully warmed up for the working set.



working set - to failure + forced +negatives

Pick a weight were your going to be at failure around 4-6 reps, you should be able to judge this right knowing your PB and how you feel on the day, you also got a 4-6 rep range to target at failure so you should be able to judge this within that set rep range. Get your spotter to help you up with one of the bells and start pressing until your at failure - remember what failure means so you will be down to doing half reps and your spotter will help you up on the half rep to complete your reps - now your at positive failure and we are going into forced reps- do around 2-3 forced reps the reason why I say only 2-3 forced reps because if you have truly gone to failure on your own and you have left anything in the tank for the forced reps you should be only able to do around 2 or 3 at the most with the help of your spotter, so do 2-3 forced reps and now your at total positive failure and its impossible to do any more even assisted with your spotter. Your bells are at the top and now we are going to do 2-3 negatives so slowly lower the weight down and try and keep it under control - this is were the serious pain is going to enter your body you think the forced was painful then this is a whole new world, once at the bottom get your spotter to help you to the top again and do another negative slowly lowering the weight down, if you feel you got another in your for 3 negs go for it, doesn't matter if you fail so long as you have gone to total negative failure. That's muscle has now recruited every fibre inside it to complete that set and you have put it in serious overload and your body has no other option but to grow bigger and stronger by building more muscle.



If by any chance you feel you can do another working set then do another one but you will need to adjust the weight being used to a lighter one, some can do 2 working sets, others put that much into the working set its impossible to do the same again, see how you go with that one lol.



Now your only going to have 1 min rest so within the next min go and get ready for the next movement which will be either



DB side laterals

machine side laterals

cable side laterals

With this example I am going to go with seated side laterals

1min rest over

2 feel sets - get a light weight start judging what your going to be doing for your working set, get the feel of the movement right and make sure your warmed up, after the pressing you should be. Get your spotter to sit behind you for your working set


working set - to failure + forced + negatives


Pick a weight were your going to be failing around 4-6 reps - strict form with these at first and try and slightly have your little finger higher than your thumb at shoulder level, this will target the outside lateral head cap. Go to failure until your doing half cheat reps and go down to quarter cheat reps, this movement is ideal for this - so failure means you cant lift them to your side not even for a quarter rep - now get your spotter to help you do another 2-3 forced reps - your delts will be screaming in pain here, serious pump and you just want to throw the bells down but don't, do the forced reps and once at total positive failure go with 2 negatives - get your spotter to help you to the top and slowly lower the bells - lol i'm laughing because at tis stage it wont be slow but I want you to really try and hold that weight from dropping down to your side - do 2-3 negs in this fashion. You should now know what pain means because ngative pain is a whole new ball game, welcome to the pain zone my friend.



After 1 min rest do another working set but adjust the bells to suit- lower the weight and try and hit the 4-6 rep range to failure even down to half cheat and quarter cheat reps, 2 forced reps and 2 neg reps - your delts now should be very pumped and aching like never before, usually the only rest you can give them is to hold them high up but remember 1 min rest and get ready for the next movement


Side note: An alternative to the seated side laterals which you can try these and implemented them every other week

single side laterals superset with single upright row

3 working sets of 8 reps to failure then straight into single upright rows for another 8+ reps see video as an example MuscleTech: "60 Seconds on Muscle" One Arm Upright Row - YouTube



Rear DB laterals, machine rear laterals

Same thing as side laterals

2 feel sets

2 working sets to failure + forced + negs



BB shrugs - best if you can do these off squat safety bars or a power rack so you don't have to bend over and take it off the floor. Your not doing forced or negs with shrugs because it doesn't work right so the best way to go beyond failure with shrugs is dropsets.



One min rest from the rear laterals or close as you can to 1 min rest, if you need more time take it but try and keep rest time short around 1min or min and half, as you progress through this style you will adapt better to shorter rest periods and you will get it spot on to fully stimulate your muscle group so try always to keep rest period down and aim for 1 min rest..



2 feel sets - warm those traps up and get a feel of the weight, think about what your going to be doing for your working set, pull your shoulder right up towards your ears and right down and stretch.

working set - load the bar and strap yourself to it and your going to be trying to hit failure at around 4-6 reps, right down to half cheat reps with these until you cant lift the bar up at all, then get your spotter to take some weight off the bar either side and aim for another 4-6 reps, if you go higher doesn't matter keep going until total failure, then get your spotter to take more weight off the bar and rep straight away and go for all out, rep until your doing half cheat reps down to quarter cheat reps, rest the bar and let it stretch the traps out and rep again until you cant do anymore, this is your last movement, last reps and your going home so rep until your neck feels like its going to drop off, hold and stretch the bar on the last drop set and go to total positive failure.



Shoulders done, if your not totally fuked, extremely pumped and feel like you have grown 2 inches all over you didn't do it hard enough, if you do feel this well done go home and eat or shake.



Tuesday

Back -going to go with drop setting the back routine because we have already done forced and negs but I will explain further about the beyond failure methods at the end. With back its all about the mind muscle connection and not using the arms and concentrating on using the back muscles. Stretch and squeeze while using the arms as hooks and with any pulldown movement make sure your back is arched otherwise you are not contracting the back muscles and will be using the arms, feel the squeeze and think about squeezing the shoulder blades together and cracking a nut in-between them, if your back is rounded it wont contract and you have just move the weight with your arms, too much weight and you will have to round the back so get the weight right, get the movement right and stretch and squeeze each rep and feel the muscle work in the back.



Close grip pull downs palms facing each other

2 warm up sets - high reps in-between sets while resting for the min you need to be stretching those lats out, every time you finish a set stretch those lats out and pull.



working set - use a weight what you will be hitting around 4-6 reps in strict form, I mean your back contracting so your stretching those lats out at the top and squeezing them when you pull the bar to your upper chest area - once at failure drop some weight off the stack and aim for another 4 reps - you can either get someone to drop the weight for you or unstrap yourself from the bar and do it but it must be quick - once at failure drop set again and rep till you drop right down to half reps.

2nd working set - if you feel there is more do the same as above but with lighter weight.





wide grip pulldowns
same as above


BB bent over rowing -failure + drop set

45 degree angle works for me, take stress of my lower back and also builds the biggest part of the back and adds slabs of tissue all over the upper section.

1 feel set - high reps over ten and feel the weight and get the movement right, think about what your going to be able to do on your working set for 4-6 reps.



working set - Load the bar strap yourself to it and row, aiming for 4-6 reps at failure take weight off each side and rep again until failure, then take more weight off and repeat till failure and at all times keep form and back arched to your back muscle do the work and not your biceps. Doubt you will be able to do another after that if done right.





One arm dumbbell rows or seated single arm hammer strength row- either will do

1 feel set - and start thinking about your working set and what your going to be doing

working set - aim for 4-6 reps - dropset the weight and aim for 4-6 reps and dropset again until failure





Dead lifts

straight sets - don't dropset deads, just creep the weight up but make sure you don't put the weight down on the floor after each rep, many do and its wrong, we are not powerlifting we are building so once you got a weight your going to be aiming for 6-8 reps and lower the weight to around half way down the shin bone and back up, keep tension on the lower back, from half way down the shin bone and to the floor is pointless and can damage the back, try these and watch your back explode in size, work the weight up and aim for 6-8 reps all the time.









Wednesday

Chest -failure + forced + negatives



Incline DB press

2 warm up sets - high reps and stretch in between sets for the min
working set - use a weight aiming to hit 4-6 reps at failure - 2-3 forced reps to failure , then 2 negatives


Incline DB flyes


2 feel sets - high reps and starting think about your working set weight
working set - aim for 4-6 reps but get your spotter to put his fingers on the inside of your wrists and make sure you are wide enough and when your at the bottom tell him he needs to put some gentle pressure on your wrists and take you down a further inch or so, yes this is going to hurt, yes this is hell but at failure do 2-3 forced reps and then 2 negatives. You should be totally zoned out now and listening to bells ringing in your ears.


Decline BB/ decline DB/ Flat hammer strength/ flat DB press - any of these will do you pick

2 feel sets - you know the score
working set - failure then 2-3 forced reps then 2 negatives


flat flyes/ decline flyes

2 feel sets
working set as incline flyes - say hello to pain


Thursday
Legs - going to pre exhausted them so your knee's are fully warmed up for the assault later one


Leg extensions

2 warm up sets - high reps, stretch in between sets, 1 min rest like usually, need another warm up take it, make sure your fully ready for your working set.

working set -rest pause - use a weight were your hitting 4-6 reps at total failure stop and take 15 deep breaths and repeat rep till you reach total failure, this could be anything right now from 2 reps to 6 reps but rep till total failure and then drop the weight and take 15 deep breaths and repeat till total failure, do this until you cant do one rep after 15 breaths. Pain isn't the word here its hell.


1min rest and over the the next movement which is squats


squats - rest pause

2 warm up sets - makes ure your in a good position and your feeling the weight and know what your going to attempt to lift on your working set, all about mind set and getting ready the feel sets.

working set - rest pause - use a weight what you will be hitting 8 reps, this weight would be probably less than you normally squat because you pre exhausted your quads and also the rest pause you just gone through on extension. So we are aiming for around 6-8 reps higher rep range with squats. Squat till failure and rack, breath for 15 deep breaths and repeat squat till your at failure, doesn't matter how many, rack and 15 deep breaths and repeat till you can squat, you should be at your limit now but if not repeat till you are doing one rep at max.


At this stage you will be cursing me and thinking of going home but not yet


1 min rest and over the
hack squat
2 feel sets
working set - rest pause
aim for 6-8 reps to failure and 15 deep breaths and repeat, you know the score from here keep doing rest pause until your doing one rep at max


1 min rest

lying leg curls
2 feel sets
working set - rest pause
aim for 6-8 reps to failure and use the rest pause as described


1 min rest

BB lunges
2 light weight high reps to failure each time


Calves
seated calves raises
2 warm up sets - high reps - stretch in between sets
working set - aim for 8-10 reps to failure, rest pause like the above 2/3 times till your doing one rep




Friday

Arms
standing ez curls or BB curls
2 warm up sets and stretch in between sets
working set -failure +forced + negs

aim for 4-6 reps to failure + 2-3 forced + 2-3 negs


Incline DB curls
2 feel sets - high reps, 1 min rest, stretch in between sets
working set
aim for 4-6 reps each side to failure + 2-3 forced + 2-3 negs


preacher curls/ bent over concentration curls
working set straight away -aim for 4-6 reps + 2-3 forced and 2-3 negs


Forearm curls over knees
2 working sets to failure high reps


Tricep

pushdowns
2 warm up sets - 1min rest stretch and get ready for a triple drop set
working set - aim for 4-6 reps to failure - drop set aim for 4-6 failure -drop set rep till total failure


close grip press, try and do it on a smith machine so you can rack it instantly at failure
2 feels sets - get use to the weight and start think about what your going to be using for the working set
working set - aim for 4-6 reps to failure, drop set and aim for 4-6 reps to failure and drop set again till failure


Seated one arm DB overhead extension

2 feel sets
working set - aim for 4-6 reps to failure and rest pause - 15 deep breaths and repeat to failure and rest pause till your doing only one rep


Fit your cardio in around your working week 3 x per week but not before training


Also add your abs 3 x weekly say on Mon, Wed and Fri


You can see you can use any of the methods ive mentioned to take you past failure, either rest pause, drop sets or forced and negs. You can also use mix them up like I did with arms for you on different movements. The more you work with this routine and you will get to know how your body responds with these protocols so you can mix them up to suit your body, you may well like drop setting better and your body grows with these the better than rest pause, but use them all and you will be able to design the perfect training routine to suit you to stimulate the most growth. On a personal note I prefer drop setting my biceps and rest pausing my triceps, I also prefer forced and negs on chest but like drop setting on delts....Use what works but most of all get the mental attitude and aggression needed to go in the gym for 45 mins 5 days per week to train with the intensity as describe above. Your only training the whole body once because if its done right you wont need to train it again and it will need to recover. Once per week for around 45mins, with 1 in rest in between set and learn how to go to failure and beyond and you will open a growth window..


Remember failure means failure don't leave anything in the tank for the next set or what you think you may have to do, its the current set your doing so go all out and go to failure then introduce one of the protocols to go beyond failure and recruit as many fibres as possible.

[marcus300]

Kelkel do you have a good read on " rest pause training" first article I found doesn't give a great explanation of it.

Shit most have missed a page or two of this thread. Ill search for Marcus explanation...sorry :

See the post below on all beyond failure methods

[marcus300]

Lol saw that after I posted ;/.

How many sets? And do u do this with all excersises? Like the whole routine or maybe just the compound lifts

see post 1681

[gbrice75]

You have everything you need to take you to the next level, just get the mental focus and attitude and go to war with your self.I know you can do it just learn going to failure and I mean failure then start going beyond into the pain zone. If I could come over for a week I would train mate, best of luck

I have no doubt brother! As you already know, I won't be running this routine until sometime in the early fall, October-ish. But, I can't wait!!!

[marcus300]

I have no doubt brother! As you already know, I won't be running this routine until sometime in the early fall, October-ish. But, I can't wait!!!

This will give you time to prepare yourself for the onslaught and you can practise some of the failure and beyond failure protocols. It will give you something to look forward to...

I have every faith in you, you want that huge size and what turns you need to do what builds that size. You have all the tools in your chest all you got to do is now implement them.

[marcus300]

I have no doubt brother! As you already know, I won't be running this routine until sometime in the early fall, October-ish. But, I can't wait!!!

This will give you time to prepare yourself for the onslaught and you can practise some of the failure and beyond failure protocols. It will give you something to look forward to...

I have every faith in you, you want that huge size and what turns you need to do what builds that size. You have all the tools in your chest all you got to do is now implement them.

[marcus300]

Trained back today

Concentrated on thickness a lot and used some heavy weight, lower back held up great and my strength is returning from my illness. I am about 7 lbs back up so see what happens over the next few days. Today work out was heavy with drop sets and it felt very productive when I got home I took a look at my back and it was huge4 and thick. So I was pleased......

[marcus300]

Trained back today

Concentrated on thickness a lot and used some heavy weight, lower back held up great and my strength is returning from my illness. I am about 7 lbs back up so see what happens over the next few days. Today work out was heavy with drop sets and it felt very productive when I got home I took a look at my back and it was huge4 and thick. So I was pleased......

[kelkel]

Trained back today

Concentrated on thickness a lot and used some heavy weight, lower back held up great and my strength is returning from my illness. I am about 7 lbs back up so see what happens over the next few days. Today work out was heavy with drop sets and it felt very productive when I got home I took a look at my back and it was huge4 and thick. So I was pleased......

Ok, I'll bite. And this surprised you how?

[marcus300]

Ok, I'll bite. And this surprised you how?

It surprized me because I dropped 14lbs due to illness last week with a bad fever and felt flat so Ive put back on 7 lbs and my strength was good today and dint think my back would look good, but it did.............

[milky01623]

It surprized me because I dropped 14lbs due to illness last week with a bad fever and felt flat so Ive put back on 7 lbs and my strength was good today and dint think my back would look good, but it did.............

Glad to see your back on track big fella :-)
I've just destroyed my delts and traps in a gym at York lol
As Roy castle once said
"Dedications what ya need,
If you're gonna be a record breaker yeah"

[DCI]

Trained back today

Concentrated on thickness a lot and used some heavy weight, lower back held up great and my strength is returning from my illness. I am about 7 lbs back up so see what happens over the next few days. Today work out was heavy with drop sets and it felt very productive when I got home I took a look at my back and it was huge4 and thick. So I was pleased......

Are you sure you didnt stalk me in the gym, did the same im broken, did abs also.

It is great to read your posts man as I think you may have noticed it inspires us all to try harder and want to destroy each and every muscle fiber in the body. Even I, now think about how I am going to push and then push some more with harder and increased intensity, tonight doing reast pause db rows we dropsetted to failure for each arm i had to lean on the db rack to stop myself from falling over and you know what i loved every painful second of it

[marcus300]

Glad to see your back on track big fella :-)
I've just destroyed my delts and traps in a gym at York lol
As Roy castle once said
"Dedications what ya need,
If you're gonna be a record breaker yeah"

lmfao, sounds great keep it up

Are you sure you didnt stalk me in the gym, did the same im broken, did abs also.

It is great to read your posts man as I think you may have noticed it inspires us all to try harder and want to destroy each and every muscle fiber in the body. Even I, now think about how I am going to push and then push some more with harder and increased intensity, tonight doing reast pause db rows we dropsetted to failure for each arm i had to lean on the db rack to stop myself from falling over and you know what i loved every painful second of it

Your becoming an animal in the gym DCI, your going to get serious developments over the next few months if you keep this kind of pressure/overload on your body

[clarky.]

Rest pause is simply resting so you can rep out a few more. Ex- if your squatting you go to failure and beyond then rack weight, take 10-15 or even 20 deep breaths and try to squat a few more then re rack then rest and try again
Obviously rest pause would be harder using db on.shoulder press or flat but you can easily drop set using db

Thanks gb

[DCI]

lmfao, sounds great keep it up




Your becoming an animal in the gym DCI, your going to get serious developments over the next few months if you keep this kind of pressure/overload on your body

I hope so man, I have a target in my head and I want it done by then and no later. I have dropped some more weight I'm now 15st 11 but it doesn't bother me I feel stronger and look more muscular than I ever gad and the gains keep coming so its all good

[marcus300]

I hope so man, I have a target in my head and I want it done by then and no later. I have dropped some more weight I'm now 15st 11 but it doesn't bother me I feel stronger and look more muscular than I ever gad and the gains keep coming so its all good

If you have dropped bf its unwanted weight anyway so don't worry about it, once you get your bf down you can springboard from this lower bf into a cycle which will be far more beneficial than when you had more bf, everything your doing is preparing yourself for when you do plan to cycle. Building a great foundations, lowering your bf and learning how to train correctly which will give you the most gains

[clarky.]

if you train alone (me) then rest pause is a great addition to take an exercise beyond failure when it's just not practical to strip weight.

Yes a train alone. Thanks kel

[DCI]

If you have dropped bf its unwanted weight anyway so don't worry about it, once you get your bf down you can springboard from this lower bf into a cycle which will be far more beneficial than when you had more bf, everything your doing is preparing yourself for when you do plan to cycle. Building a great foundations, lowering your bf and learning how to train correctly which will give you the most gains

Def man thanks for that. It seem's to be building blocks now and gaining a better pace now so it seems to be working. I think I will, I'll just be happy with I get now and building on it into the future will be great. As you say it seems to be bf that i consistently lowering.

[marcus300]

Ive had some question via pm and on this thread about the dead lifts I mentioned in the workout I posted. I said don't go all the way down to the floor and only go mid shin or just below the knee because this works the back more and not the quads/glutes. Use this method and watch your lower back explode.

Dorian mentions how to dead lift in this video at 7.29 its worth watching, its exactly what I am talking about

[AD]

Ive had some question via pm and on this thread about the dead lifts I mentioned in the workout I posted. I said don't go all the way down to the floor and only go mid shin or just below the knee because this works the back more and not the quads/glutes. Use this method and watch your lower back explode.

Dorian mentions how to dead lift in this video at 7.29 its worth watching, its exactly what I am talking about

but not exactly stiff-leg?

[marcus300]

but not exactly stiff-leg?

No they are not stiff leg for your hams, I am talking about deads for your back. Ive had a few comments about my comment in the workout regarding not going all the way down to the floor, they is no need for it and you get better development if you just go below the knee half way down the shin...

[RaginCajun]

No they are not stiff leg for your hams, I am talking about deads for your back. Ive had a few comments about my comment in the workout regarding not going all the way down to the floor, they is no need for it and you get better development if you just go below the knee half way down the shin...

Interesting

Will have to try this Friday, thanks

[marcus300]

Interesting

Will have to try this Friday, thanks

The lower part of the dead lift from the shin down to the floor does nothing for your lower back except promotes injury. Keep the tension on the lower back by working the muscles, ok you may have to lower your weight but watch your lower back explode in size. Ive built rod of steel in my lower back by using a lot lighter weight on deads and I don't really do them a lot anymore. If your interested in building size and freaky size to that try them it will make a huge difference.

[marcus300]

Train chest this morning

strength is getting better after my illness,
went to failure on all movements but didn't use any drops, rest pause or forced and negs, just plain old failure and push to try and get my strength back. Still around 7 lbs down pre fever but overall I am feeling better and getting that fight inside me again to push my body, so I would say I am fully recovered just not fully there with my strength, should take another week and I should be there.

Not training for the next 4 days due to work schedule and some intense stuff at work I have to do so taking this time off to eat and eat more

[-Ender-]

^good to hear that you are healing up!

[DCI]

Train chest this morning

strength is getting better after my illness,
went to failure on all movements but didn't use any drops, rest pause or forced and negs, just plain old failure and push to try and get my strength back. Still around 7 lbs down pre fever but overall I am feeling better and getting that fight inside me again to push my body, so I would say I am fully recovered just not fully there with my strength, should take another week and I should be there.

Not training for the next 4 days due to work schedule and some intense stuff at work I have to do so taking this time off to eat and eat more

Great to read that your back on the right track. The break probably will do you well and help you recover for the next week

[marcus300]

Great to read that your back on the right track. The break probably will do you well and help you recover for the next week

Yes your right he break will do me good but I do get agitated when I don't train, its just in my blood but I do have other priorities what I have to take in consideration and that's just how things roll.

I am in middle ground at the moment, don't know if to bulk or cut so going to have a think about it and see how things go in the next 2 weeks.

[DCI]

Yes your right he break will do me good but I do get agitated when I don't train, its just in my blood but I do have other priorities what I have to take in consideration and that's just how things roll.

I am in middle ground at the moment, don't know if to bulk or cut so going to have a think about it and see how things go in the next 2 weeks.

Lol, I was the same this weekend. For some reason I felt like dirt on the sunday. I was getting serious cabin fever was itching to go. Tonight is shoulders for going to destroy them.

Your hardly carrying much bf at the mo are you? I would personally cut just for the fact were coming into the summer

[marcus300]

Lol, I was the same this weekend. For some reason I felt like dirt on the sunday. I was getting serious cabin fever was itching to go. Tonight is shoulders for going to destroy them.

Your hardly carrying much bf at the mo are you? I would personally cut just for the fact were coming into the summer

Not sure what I might do still thinking Mmmmmm

[Zodiac82]

Not sure what I might do still thinking Mmmmmm

it would be interesting to see how u go about cutting....ie diet, exercise routine etc...

id say go for the cut

[marcus300]

it would be interesting to see how u go about cutting....ie diet, exercise routine etc...

id say go for the cut

My training stays the same whether dieting or bulking, what built the muscle will keep the muscle. If I am dieting I will carb cycle very slowly with my main concern of preserving muscle tissue, I've mentioned in the first part of this thread what I do but I just carb cycle and try and drop bf by cardio first and I never restrict cals to much. Disaster for muscle tissue IMHO and i'm very old school when it comes to things like this lol

[-Ender-]

Cardio? is that an AAS? How is it used?

[Zodiac82]

My training stays the same whether dieting or bulking, what built the muscle will keep the muscle. If I am dieting I will carb cycle very slowly with my main concern of preserving muscle tissue, I've mentioned in the first part of this thread what I do but I just carb cycle and try and drop bf by cardio first and I never restrict cals to much. Disaster for muscle tissue IMHO and i'm very old school when it comes to things like this lol

oh yeh I do remember u sayin that lol

[marcus300]

Cardio? is that an AAS? How is it used?

Yes it's aas use it eod for best results

[DCI]

Not sure what I might do still thinking Mmmmmm

Genuinely flip a coin and go from there or what was your first thought that came to your head when you asked yourself that question, as imo that is always the best option

[AD]

Marcus, for wide-grip pull downs, do you consider it as 2 different exercises whether you're sitting with your back vertical, and with your back at 45o leaning back? which is your preferred angle? or do you do them both?

[gearbox]

it would be interesting to see how u go about cutting....ie diet, exercise routine etc...

id say go for the cut

I agree with the cut

[marcus300]

Marcus, for wide-grip pull downs, do you consider it as 2 different exercises whether you're sitting with your back vertical, and with your back at 45o leaning back? which is your preferred angle? or do you do them both?

I do wide grip pulldowns with my back more or less vertical with a slight arch so the bar comes down to my upper chest and I can contract my back, I never lean to a 45 degree and wouldn't advice it either.

[marcus300]

I agree with the cut

I might do, if I get back the 7lbs ive just lost due to illness I think I will do a little cut or a slow one

[DCI]

Legs and Ab's tonight. Was a heavy one did it very fast and to failure again feel great after it. Did a small a bit of arms also.

Was told by one of the bigger chaps in the gym who never opened his mouth to me before and generally would be one of the most ignorant chaps there, to be fair he is big and younger than me but was telling me I was doing curls wrong lol. Strange statement to just come out with but went with it and didn't say anything other than I know I wasn't keeping my elbows in close enough it's just something I could never do but I feel the tension on the muscle and my arms aren't the worst part of me so I can't be doing it all that wrong. He was saying he does his own variation of HIT but to me it's a very different thing to what I interupt from reading marcus' posts. He spent 40 mins Squatting tonight wereas we had everything done and were waiting on him to finish in the squat rack and doing failure neg's.