**Marcus's HIT Dungeon**

[almostgone]

Its like a mirror image of my sessions

your an animal almost but get your nose bleeds checked out, check your bp please

Thanks, big guy. I've learned so much from you and everyone else in this thread. My BP is good when at rest, around 128/70 on a good day. The wife is running cold these days so I told her to bump up the heat to the point where she feels comfortable and I believe it is drying out my sinuses. Personally, I'm comfortable when it is in the low 60's inside the house, but at that temp the wife would be bundled up like an Eskimo.

[almostgone]

Watching DY's videos are excellent because he talks to you how to apply what he teaches but you need to get out of thinking about volume and start thinking HIT and compacting your sets and reps into your working sets and learn how to go to failure . I know the thread is long and its grown to be a beast of a thread to read but if you slowly read through it I promise you things will start to click into place. You will see other members asking questions and then start understanding the principles of HIT and then applying them to their own routines. I even post a routine for GB which is a solid one but please first learn about failure training and compacting your sets and reps

Is it the 5 way split, Marcus? If so, he might have missed it. I think it is page 41 or so?

[marcus300]

Is it the 5 way split, Marcus? If so, he might have missed it. I think it is page 41 or so?

Yes I did that for GBrice but it can give you a good idea how to design a routine for yourself using the principles of HIT.

I think sometimes because some of us are further down the line with HIT and we talk about advanced protocols the newer guys who want to try HIT get misguided thinking that's how you start. When really they need to learn how to first just train to failure because everything is built around this principle. Training to failure doesn't come to you within a week it can take months and even years to fully understand and teach your body to go into that pain zone. In fact some can never do it that's why some fail with HIT but not everybody is suited to it. I would say first thing is learn what failure truly means, learn how it feels, feel the pain you have to go through and understand what kind of torture you have to reach before understanding that set is over

Fuk me I sound sadistic

[almostgone]

Yes I did that for GBrice but it can give you a good idea how to design a routine for yourself using the principles of HIT.

I think sometimes because some of us are further down the line with HIT and we talk about advanced protocols the newer guys who want to try HIT get misguided thinking that's how you start. When really they need to learn how to first just train to failure because everything is built around this principle. Training to failure doesn't come to you within a week it can take months and even years to fully understand and teach your body to go into that pain zone. In fact some can never do it that's why some fail with HIT but not everybody is suited to it. I would say first thing is learn what failure truly means, learn how it feels, feel the pain you have to go through and understand what kind of torture you have to reach before understanding that set is over

Fuk me I sound sadistic

I was thinking motivational?

But you do have a point. When I got back into lifting and jumped in with you and the gang here, I had to relearn lifting to failure even though that was my style back in the day. LOL, I look back through my lifting notebook now and am SO thankful for everyone's patience and tips.

[marcus300]

I was thinking motivational?

Sounds better

[almostgone]

On a side note, I got to thinking about the recent discussion about probiotics and digestive enzymes, and placed an order for some. I went through 2 rounds of Augmentin when I had the sinus.infection/ chest congestion last month so maybe that screwed up my intestinal " flora "?

[marcus300]

Pre exhaust super set

Chest

15mins broomstick stretches and RC movements

DB incline flyes & db press
3 warm up sets
1 working set to failure on flyes, then failure on press with 1 rest pause

flat db flyes & db press
2 feel sets
1 working set to failure then db press to failure with 2 rest pause

Cable cross overs
2 sets of higher rep range

done -

[Bio-Active]

My training was similar last night

Flat dumbbell flys and presses

Hammer strength presses

Peck deck

40 minutes cardio

[almostgone]

Shoulders are next in my rotation. You guys are providing some d@mn good motivation!

[DCI]

Legs tonight for me nothing crazy but feeling bwtter already from this deload week

[zempey]

Did legs today, almost didn't go. I have some shit going on in my lymph, thyroid, sinuses, etc... and my throat was sore and had a sinus headache. I see a specialist on the 10th, so hope they can find out where this infection is and what is causing it, it is getting old quick.

Extensions: 2 feel, 2 working(last one was stack plus 5lb add on 300lb)

Squat: 2 feel, 2 working 1 drop (went to 3 plates even though I was very winded, but fuk it, giver)

Press: 1 feel, 3 working (stayed at 8 plates with 60 sec rest and they burned so bad)

Lying curl: 4 working

Stand calf: 4 working

Bike 15 min to flush the legs out.

Fuk me that kicked my arse this morning, glad I went and pushed hard. I added weight to everything this week and it hurt like hell. I have been squatting with no belt or wraps trying to strengthen my low back and core and it feels good. The short rest really had me gasping for air and getting dizzy, plus I felt like I wanted to puke after presses. I think I need to give blood, I can feel my blood pressure is up, have that weird feeling in my chest. Going to go to the doc and get some cialis if he will script it out to me, he should at my age. All in all it was a good session, but I feel like a steaming pile of shit right now, hope I start feeling better soon.

[DCI]

Unreal zempey welcome to the world of great pain and gains man. Sounds epic

[almostgone]

Did legs today, almost didn't go. I have some shit going on in my lymph, thyroid, sinuses, etc... and my throat was sore and had a sinus headache. I see a specialist on the 10th, so hope they can find out where this infection is and what is causing it, it is getting old quick.

Extensions: 2 feel, 2 working(last one was stack plus 5lb add on 300lb)

Squat: 2 feel, 2 working 1 drop (went to 3 plates even though I was very winded, but fuk it, giver)

Press: 1 feel, 3 working (stayed at 8 plates with 60 sec rest and they burned so bad)

Lying curl: 4 working

Stand calf: 4 working

Bike 15 min to flush the legs out.

Fuk me that kicked my arse this morning, glad I went and pushed hard. I added weight to everything this week and it hurt like hell. I have been squatting with no belt or wraps trying to strengthen my low back and core and it feels good. The short rest really had me gasping for air and getting dizzy, plus I felt like I wanted to puke after presses. I think I need to give blood, I can feel my blood pressure is up, have that weird feeling in my chest. Going to go to the doc and get some cialis if he will script it out to me, he should at my age. All in all it was a good session, but I feel like a steaming pile of shit right now, hope I start feeling better soon.

Zemp, I had that crazy voodoo respiratory thing last month and it took 2 rounds of antibiotics to get it fully cleared up although the worst part for me was about 10 days - 2 weeks. The crud was in sinuses, chest congestion, and Eustachian tubes, especially my right ear which is weird because my right eardrum is mainly scar tissue w/ a hole in it. I could hold my nose, equalize the pressure, and my wife could hear the "squishing" noise from about 3-4 feet away.
I donate blood as often as possible because my hematocrit is always @ the upper end of the range. Once you feel up to it, donate as often as possible if you can. I think higher hematocrit values are just naturally harder on larger individuals.
Believe my last donation was a double back in December, but if they would take me I would donate again right now. It irks me to pay for a therapeutic draw knowing that it will be classed as medical waste instead of helping out someone that could use it.

[zempey]

I have had this lingering chest/head bug since mid Dec, but I also have some other issues in my glands, thyroid, lymph, and something under my chin. They found a nodule on my thyroid in an ultrasound and sent me to a specialist, so I will know more next week. I am looking for a blood clinic in my area to get some of this out and see if it helps.

[AllKindsOGains]

You can add in anything to your own routine so long as you fully understand the principles of HIT, I can write out one for you but I will need a load of information but in all honesty you need to learn the basic concept of HIT and then design a routine suited to you using the principles of HIT.

I can repost some articles if you like but there is loads of info on every page of this thread straight from the start, not only from me but from many other contributors whoich will help you understand the whole HIT thing.

It is hard to understand coming from a volume routine ask allkindofgians because he is still learning and understanding. Its not something you can just turn on within a week, you need to learn how to train HIT first and then how to take your body and mind to failure within one/two sets then go from there.

Definitely. I have a friend who wants to start HIT, so I sent him marcus' 5 day split he wrote up on page 41, which is basically what I'm following. But I also sent him marcus' "are you training hard enough?" post. You've gotta learn what failure means before you start adding in your rest pauses and drops. For me, I had always done them on my last set when I was training volume, so I had an idea, but I am still learning what true failure means. Be patient, and train like it'll be for the last time, every time.

[kelkel]

No worries mate. Ill post some up after the 3 months.
.

BTW kelkel, my gerd issues are all good now mate. Im on lansoprazole, seems better than omeprazole and pantoprazole. If it stops working i guess ill try NEXIUM, but so far so good with lansoprazole.

Glad to hear that Roger. That's a nasty thing to live with.

[AllKindsOGains]

If you want a good read, its right here....Alright, leg day story time. I learned several things today, and embarrassed the shit out of myself.

So, I started out how I normally would. Even tho I slept kinda shitty, I felt really good when I got to the gym. Started with extensions, bilateral then unilateral. Then I went to leg press...

(Important note here: I go until I know if I were to go for another rep, I wouldnt be able to get the platform up. You know, otherwise I thought I'd be crushed by the platform as it came down at true failure. This is about the only exercise I don't do partials on for that reason)

Did all my warm ups here, which were 2 plates on each side, then 4, then 6, all the way up to seven 45 pound plates in each side. Did my first working set, which was 4 reps, rest pause, 2 reps, rest pause another 2.
I'm out of breath, so I rest about a min and a half.
Same weight, go again. 4 reps, rest pause, 2 reps, rest pause, 1 rep. I stand up...

Then I'm like "**** it, Im doing one more, let's go!"
So I hop back down, take the weight off the handles, and bust out another rep. Hold it at the top for a second, say "come on!" Out loud, then go again. I'm pushing with everything I've got, knees are starting to buckle slightly inward, im shaking.

I get 3/4 of the way up, then my forward movement stops. I immediately think "shit." Theres no way I can get this all the way up. (I've had this happen before on leg press machines, but they had safety pins. This one doesnt, it's got a curved movement arc and the catch will only hold the weight once your at the top. Really nice save for that).
I've not had this happen to me on this machine before, so all im thinking is "I'm going to die. I'm going to be crushed right here." So, I KID YOU NOT, I start YELLING at the top of my lungs "HEEEEELLLLLP!!!!" I'm staring right at a guy, but he doesn't see me and has his headphones in. So I keep pushing, tried to flip the catches to set it down but it wasn't high enough. Then, I just became so calm. Like, resolved. Like, ya, this is it. I slowly let the weight come down, rounded my back, and the weight hit the rubber stoppers at the very bottom of the movement. So, basically my knees were in my face, but I was fine.
I got up and started laughing hysterically.
Oh by the way, I hit true positive failure today

[kelkel]

Well told Akog, well told.

[clarky.]

Did bi's today CCC for a warm up and a good stretch.

CCC 1 working with 2 forced and 2 neg

Incline db curl 1 working + rp then 1 drop + rp

Super set cable curls 1 working then straigh in to db hammer curls 1 working

Done and fried it was a good session guys.

[kelkel]

Nice clarky ^^^

[clarky.]

Nice clarky ^^^

Thank you kel.

[marcus300]

If you want a good read, its right here....Alright, leg day story time. I learned several things today, and embarrassed the shit out of myself.

So, I started out how I normally would. Even tho I slept kinda shitty, I felt really good when I got to the gym. Started with extensions, bilateral then unilateral. Then I went to leg press...

(Important note here: I go until I know if I were to go for another rep, I wouldnt be able to get the platform up. You know, otherwise I thought I'd be crushed by the platform as it came down at true failure. This is about the only exercise I don't do partials on for that reason)

Did all my warm ups here, which were 2 plates on each side, then 4, then 6, all the way up to seven 45 pound plates in each side. Did my first working set, which was 4 reps, rest pause, 2 reps, rest pause another 2.
I'm out of breath, so I rest about a min and a half.
Same weight, go again. 4 reps, rest pause, 2 reps, rest pause, 1 rep. I stand up...

Then I'm like "**** it, Im doing one more, let's go!"
So I hop back down, take the weight off the handles, and bust out another rep. Hold it at the top for a second, say "come on!" Out loud, then go again. I'm pushing with everything I've got, knees are starting to buckle slightly inward, im shaking.

I get 3/4 of the way up, then my forward movement stops. I immediately think "shit." Theres no way I can get this all the way up. (I've had this happen before on leg press machines, but they had safety pins. This one doesnt, it's got a curved movement arc and the catch will only hold the weight once your at the top. Really nice save for that).
I've not had this happen to me on this machine before, so all im thinking is "I'm going to die. I'm going to be crushed right here." So, I KID YOU NOT, I start YELLING at the top of my lungs "HEEEEELLLLLP!!!!" I'm staring right at a guy, but he doesn't see me and has his headphones in. So I keep pushing, tried to flip the catches to set it down but it wasn't high enough. Then, I just became so calm. Like, resolved. Like, ya, this is it. I slowly let the weight come down, rounded my back, and the weight hit the rubber stoppers at the very bottom of the movement. So, basically my knees were in my face, but I was fine.
I got up and started laughing hysterically.
Oh by the way, I hit true positive failure today

fuking excellent, next time get a spotter!!

keep on it grasshopper

[marcus300]

Did bi's today CCC for a warm up and a good stretch.

CCC 1 working with 2 forced and 2 neg

Incline db curl 1 working + rp then 1 drop + rp

Super set cable curls 1 working then straigh in to db hammer curls 1 working

Done and fried it was a good session guys.

Your the man, I hope those arms are growing with the pounding your giving them

[zempey]

I spot myself on leg press, there have been a couple times I have had to push on my knees with my hands to get the weight up before it squashed me.

[ghettoboyd]

it snowed today again whohoooo...anyways the gym was open again today, sweet...

triceps and shoulders:
kick backs to warmup and pre-fatigue
press downs
skull crushers
over head press w/ dumbells
close grip bench press

shrugs
front raises
lateral raises
overhead machine press

felt great...

[DCI]

Legs tonight:

Started with leg extensions high reps light weight 3 sets x10 reps. Nice blood flow.

Squats same as above blood was flowing nicely now did very slow negs and then power up on the positive rom.

Lying down hamstring machine same as above slow negs and holding the squeeze at the top of the motion felt good.

Leg press light but concentrated not heavy but slow reps and concentrate on the squeeze.

Legs are good slightly sore but home to refeed on steak and rice

[Mp859]

On a 3 day retreat and managed to squeeze in a chest workout.

If anyone ever gets the opportunity, you should Definitely visit Carmel valley ranch.

[EquilibriumZ]

Hey marcus, when you are carb cycling to gain muscle with minimum fat, the low carb days are caloric deficit or it's still a surplus?

How about for cutting? (Ya i remember, first cardio, then tune in diet for cutting slow )

[Java Man]

Well, another nosebleed tonight on first work set. The carpet in the shop is looking like someone got a hellacious beat down. It really pissed me off for some reason. Had an urge to pick up my FID bench and hurl it across the shop. Almost felt like the old days when I would pin some tren base prelift. Anyway, I ripped a shop rag up and jammed it up the offending nostril, grabbed the anger, and ran with it.

Biceps and lower body stretches
Bent over cable CC-2 w/u, Work- 6+3 forced reps per arm. New weight on these and this is when my nose sprung a leak.
Alt. d'bell incline curl-1 w/u, Work-6,drop,4,drop, 3
Seated alt. d'bell curl-1 w/u, Work4.5,drop,3.5-2.5
Seated hammer curl-3.5,drop,2.5-3.5
Triceps pressdown-2 w/u, Work-6.5,drop,4.5
Close grip Smythe press-7,drop,8. May tweak this weight up soon and rest pause it?
D'bell skullcrushers-1 w/u, Work-6.5,drop,3.5
Kickbacks supported on flat bench-8 good reps with a big squeeze per arm.

Arms smoked in 44 minutes. I guess a decent time considering the phlebotomy via my nose. Still toting some rage for some reason?

I visualized this scene using your narrative. Pretty entertaining! Bloody, angry, throwing heavier than usual poundages on because you're pissed and tormented. Been there!

[Java Man]

Yes I did that for GBrice but it can give you a good idea how to design a routine for yourself using the principles of HIT.

I think sometimes because some of us are further down the line with HIT and we talk about advanced protocols the newer guys who want to try HIT get misguided thinking that's how you start. When really they need to learn how to first just train to failure because everything is built around this principle. Training to failure doesn't come to you within a week it can take months and even years to fully understand and teach your body to go into that pain zone. In fact some can never do it that's why some fail with HIT but not everybody is suited to it. I would say first thing is learn what failure truly means, learn how it feels, feel the pain you have to go through and understand what kind of torture you have to reach before understanding that set is over

Fuk me I sound sadistic

Nothing wrong with that. Sometimes I stab my gums with the toothpick while picking my teeth, because I like the pain. All of us in here have to be sadistic to ourselves at least a little bit. Everyone I've ever known who loves lifting talks about how good DOMS feels. We push ourselves beyond the threshold of normal endurance, into the pain zone and beyond, intentionally. Daily. I don't view it as a negative thing.

[Java Man]

I've had a terrible cold this week which has kept me weak and tired but I'm going to try going in for legs tonight.

[almostgone]

I've had a terrible cold this week which has kept me weak and tired but I'm going to try going in for legs tonight.

Ah dang, hate to hear that, Java. There is a nasty one going around. Please stay on top of it and if you decide to hit the gym tonight, don't overdo.

[IronClydes]

Yes I did that for GBrice but it can give you a good idea how to design a routine for yourself using the principles of HIT. I think sometimes because some of us are further down the line with HIT and we talk about advanced protocols the newer guys who want to try HIT get misguided thinking that's how you start. When really they need to learn how to first just train to failure because everything is built around this principle. Training to failure doesn't come to you within a week it can take months and even years to fully understand and teach your body to go into that pain zone. In fact some can never do it that's why some fail with HIT but not everybody is suited to it. I would say first thing is learn what failure truly means, learn how it feels, feel the pain you have to go through and understand what kind of torture you have to reach before understanding that set is over Fuk me I sound sadistic

**** I think it's finally starting to come together a bit. I know this is only the tip of the iceberg, but damn. What have I wasted so many years training every other way for?!

I just wrapped up a 32 minute workout, half that of an average workout for me prior to this style of training....shoot, less than half the time!

Did the same day 1 workout from DY's B&G program as last week, just a much different mental focus.

Slower, perfect form, heavy, reaaaally slow and controlled negatives on every working set. I actually went a bit lighter than last week's. I haven't grunted or made faces like that in a while. Swung by a college gym full of foreign medical students for the workout today and I think I scared a few of them. I'm not normally that loud guy, but it ****in hurt....I couldn't contain myself lol.

I'm still surprised that only 32 minutes and 6 exercises of 2 sets each did that much damage.

And I'm sure I only got my feet wet with HIT. So much more to understand and practice. Love it already. Things definitely started to make sense more today.

Thanks for your help and ongoing patience with me guys. I'm getting there inch by inch.

I'm sure I still messed it up a bit and could have done better, at least I'm moving in the general direction lol

225, 6', 16% bf, bench 320, squat 405, dead 465.

[almostgone]

**** I think it's finally starting to come together a bit. I know this is only the tip of the iceberg, but damn. What have I wasted so many years training every other way for?!

I just wrapped up a 32 minute workout, half that of an average workout for me prior to this style of training....shoot, less than half the time!

Did the same day 1 workout from DY's B&G program as last week, just a much different mental focus.

Slower, perfect form, heavy, reaaaally slow and controlled negatives on every working set. I actually went a bit lighter than last week's. I haven't grunted or made faces like that in a while. Swung by a college gym full of foreign medical students for the workout today and I think I scared a few of them. I'm not normally that loud guy, but it ****in hurt....I couldn't contain myself lol.

I'm still surprised that only 32 minutes and 6 exercises of 2 sets each did that much damage.

And I'm sure I only got my feet wet with HIT. So much more to understand and practice. Love it already. Things definitely started to make sense more today.

Thanks for your help and ongoing patience with me guys. I'm getting there inch by inch.

I'm sure I still messed it up a bit and could have done better, at least I'm moving in the general direction lol

225, 6', 16% bf, bench 320, squat 405, dead 465.

You're defo heading in the right direction. Good job! Honestly, I seem to grasp a different facet of HIT or application of HIT every time I read through this thread. Sometimes during a lift, the little cartoon lightbulb will flicker on in my brain and things will just fall in place.
Keep in mind at some point, you'll begin to feel tired or beat down. When this happens, it is generally time to pullback on your sessions.

[IronClydes]

You're defo heading in the right direction. Good job! Honestly, I seem to grasp a different facet of HIT or application of HIT every time I read through this thread. Sometimes during a lift, the little cartoon lightbulb will flicker on in my brain and things will just fall in place. Keep in mind at some point, you'll begin to feel tired or beat down. When this happens, it is generally time to pullback on your sessions.

Thanks for the heads up, will do!

225, 6', 16% bf, bench 320, squat 405, dead 465.

[marcus300]

Hey marcus, when you are carb cycling to gain muscle with minimum fat, the low carb days are caloric deficit or it's still a surplus?

How about for cutting? (Ya i remember, first cardio, then tune in diet for cutting slow )

If I am bulking I will increase my maintenance cals to around 500-750 and work off that with my carb cycling approach. I will work around my training and off days and nothing is set in stone I do adjust accordingly to how I feel and respond. Sometimes I may need to adjust my low carb day to a medium because I have a heavy leg session to complete or I will increase the low carb days because I wont be training for 3 days but over all I will be eating more than maintenance.

[marcus300]

**** I think it's finally starting to come together a bit. I know this is only the tip of the iceberg, but damn. What have I wasted so many years training every other way for?!

I just wrapped up a 32 minute workout, half that of an average workout for me prior to this style of training....shoot, less than half the time!

Did the same day 1 workout from DY's B&G program as last week, just a much different mental focus.

Slower, perfect form, heavy, reaaaally slow and controlled negatives on every working set. I actually went a bit lighter than last week's. I haven't grunted or made faces like that in a while. Swung by a college gym full of foreign medical students for the workout today and I think I scared a few of them. I'm not normally that loud guy, but it ****in hurt....I couldn't contain myself lol.

I'm still surprised that only 32 minutes and 6 exercises of 2 sets each did that much damage.

And I'm sure I only got my feet wet with HIT. So much more to understand and practice. Love it already. Things definitely started to make sense more today.

Thanks for your help and ongoing patience with me guys. I'm getting there inch by inch.

I'm sure I still messed it up a bit and could have done better, at least I'm moving in the general direction lol

225, 6', 16% bf, bench 320, squat 405, dead 465.

I told you things will click into place, all you got to do is think differently and it is hard for someone coming from volume to HIT because you have to change your whole out look on how you train. Intensity is the KEY word and training to failure on your working set.

[Java Man]

Ah dang, hate to hear that, Java. There is a nasty one going around. Please stay on top of it and if you decide to hit the gym tonight, don't overdo.

Thanks. Didn't happen. I pv$$ed out! need another day of rest.

[Java Man]

**** I think it's finally starting to come together a bit. I know this is only the tip of the iceberg, but damn. What have I wasted so many years training every other way for?!

I just wrapped up a 32 minute workout, half that of an average workout for me prior to this style of training....shoot, less than half the time!

Did the same day 1 workout from DY's B&G program as last week, just a much different mental focus.

Slower, perfect form, heavy, reaaaally slow and controlled negatives on every working set. I actually went a bit lighter than last week's. I haven't grunted or made faces like that in a while. Swung by a college gym full of foreign medical students for the workout today and I think I scared a few of them. I'm not normally that loud guy, but it ****in hurt....I couldn't contain myself lol.

I'm still surprised that only 32 minutes and 6 exercises of 2 sets each did that much damage.

And I'm sure I only got my feet wet with HIT. So much more to understand and practice. Love it already. Things definitely started to make sense more today.

Thanks for your help and ongoing patience with me guys. I'm getting there inch by inch.

I'm sure I still messed it up a bit and could have done better, at least I'm moving in the general direction lol

225, 6', 16% bf, bench 320, squat 405, dead 465.

I love to see people try this type of training and 'get it'. Same amount of total work gets done but in half the time. I wasted ten years training the wrong way.

[almostgone]

I might get to be off 1 day this weekend! My roller is supposed to.arrive tomorrow, things are looking up.