**Marcus's HIT Dungeon**

[almostgone]

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.

Same here, Java. When I was a teenager, it was total volume. LOL, 21's, 10x10 sets, the whole kit and caboodle.
Occasionally, I would hear stories about Paul Anderson, as he was 1 state over, but by and large it was pure volume.

[clarky.]

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

I hope so big man they are right sore the day

[marcus300]

Back

stretches and warm ups - shoulder mobility isn't that good so targeting this area every session with stretches etc.

Close grip pulldowns
3 warm up sets - strict and concentrated on mind muscle connection
1 working set to failure plus 3 rest pause

BB bent over rows
2 feel sets
1 working set plus 2 rest pause

underhand grip hammer pulls
1 feel set
1 working set plus 2 rest pause

close grip low pulley
1 feel set
1 working set to failure plus 3 rest pause

db rows
1 working set plus 3 rest pause

[clarky.]

Nice session there big man.

[rahulsingh265]

Back

stretches and warm ups - shoulder mobility isn't that good so targeting this area every session with stretches etc.

Close grip pulldowns
3 warm up sets - strict and concentrated on mind muscle connection
1 working set to failure plus 3 rest pause

BB bent over rows
2 feel sets
1 working set plus 2 rest pause

underhand grip hammer pulls
1 feel set
1 working set plus 2 rest pause

close grip low pulley
1 feel set
1 working set to failure plus 3 rest pause

db rows
1 working set plus 3 rest pause

For lower lats thickness which exercise is better?

[marcus300]

For lower lats thickness which exercise is better?

There isn't one exercise which is better, the best approach is to hit the lower lats from various angles. First thing to keep in your mind if your trying to target the lower lats is the hand position, when doing pulldowns or any back movement the underhand grip is essential because this will involve the lower lats to a greater degree due to the elbows being pulled close to your sides at the contraction part of the rep. So when doing pulldowns use the underhand grip and when doing bb rows use the reverse grip this will target the lower lats a lot more. Exercises for the lower lats pulldowns reverse grip, barbell rows reverse grip, hammer strength machine rows neutral grip, hypers, low pulley reverse grip and db rows pulled in close to your waist. If you pull with your lats with your elbows wide you will target the upper lats more than the lower so its all about hand placing and elbow positioning.

[rahulsingh265]

There isn't one exercise which is better, the best approach is to hit the lower lats from various angles. First thing to keep in your mind if your trying to target the lower lats is the hand position, when doing pulldowns or any back movement the underhand grip is essential because this will involve the lower lats to a greater degree due to the elbows being pulled close to your sides at the contraction part of the rep. So when doing pulldowns use the underhand grip and when doing bb rows use the reverse grip this will target the lower lats a lot more. Exercises for the lower lats pulldowns reverse grip, barbell rows reverse grip, hammer strength machine rows neutral grip, hypers, low pulley reverse grip and db rows pulled in close to your waist. If you pull with your lats with your elbows wide you will target the upper lats more than the lower so its all about hand placing and elbow positioning.

Is it better to attack lower and upper lats on separate days or combined attack?something like 2sets of overhand grip and 2 sets of underhand grip...

[marcus300]

Is it better to attack lower and upper lats on separate days or combined attack?something like 2sets of overhand grip and 2 sets of underhand grip...

Just swap and change exercises around so all the back is trained to the max from all angles. I often focus the workout more on thickness or width but attacking the back from various angles is the key, so do a width grip pulldown then do a reverse bb row or just design a workout what works all your back. I personally wouldn't do 2 sets overhand and 2 sets underhand I would just pick one and train it HIT style then move onto a different movement but swap your grip around. If your lacking in one area more than another concentrate on that area by targeting it. I wanted to built huge thickness to my back to help me with my disc issues so for a long time I mainly focused on thickness and secondary was width. If your lower lats are poor hit those fukers hard and keep with it and change things around each week until you feel you got that mind muscle connection and your seeing progress.

[rahulsingh265]

Just swap and change exercises around so all the back is trained to the max from all angles. I often focus the workout more on thickness or width but attacking the back from various angles is the key, so do a width grip pulldown then do a reverse bb row or just design a workout what works all your back. I personally wouldn't do 2 sets overhand and 2 sets underhand I would just pick one and train it HIT style then move onto a different movement but swap your grip around. If your lacking in one area more than another concentrate on that area by targeting it. I wanted to built huge thickness to my back to help me with my disc issues so for a long time I mainly focused on thickness and secondary was width. If your lower lats are poor hit those fukers hard and keep with it and change things around each week until you feel you got that mind muscle connection and your seeing progress.

Thanks markus .. I wil hit these fkrs hard

[zempey]

Woke up with a head full of green sludge, but my weight is up at 274 and I am not giving in to this fvking bug.

Shoulders today and I killed'em.

Hammer Strength Press: 2 feel, 2 working 1 drop

Bar Shrug: 1 feel, 4 working using over under grip so I could bang out 3 plates for 15 reps

Dmbl Press: 4 working 1 drop

Hex bar trap pulls: 4 working (this is a combo shrug/row type movement)

Side fly: 3 working

Rear Machine: 3 working

Dips: 20, 20, 15

I was swollen, caps were popped out and veins sticking out, felt awesome. It kicked my ass, but I am liking this less rest time while trying to get the weights up. My workouts have never felt so productive, I expect to see some major gains from this change over the next month or so. Arms tomorrow, going to blast these fvkers, I want 20" solid, at 18.5" now cold, so got some work to do.

[Bio-Active]

Woke up with a head full of green sludge, but my weight is up at 274 and I am not giving in to this fvking bug. Shoulders today and I killed'em. Hammer Strength Press: 2 feel, 2 working 1 drop Bar Shrug: 1 feel, 4 working using over under grip so I could bang out 3 plates for 15 reps Dmbl Press: 4 working 1 drop Hex bar trap pulls: 4 working (this is a combo shrug/row type movement) Side fly: 3 working Rear Machine: 3 working Dips: 20, 20, 15 I was swollen, caps were popped out and veins sticking out, felt awesome. It kicked my ass, but I am liking this less rest time while trying to get the weights up. My workouts have never felt so productive, I expect to see some major gains from this change over the next month or so. Arms tomorrow, going to blast these fvkers, I want 20" solid, at 18.5" now cold, so got some work to do.

hope you get better soon friend! I hate being sick

[RaginCajun]

Woke up with a head full of green sludge, but my weight is up at 274 and I am not giving in to this fvking bug. Shoulders today and I killed'em. Hammer Strength Press: 2 feel, 2 working 1 drop Bar Shrug: 1 feel, 4 working using over under grip so I could bang out 3 plates for 15 reps Dmbl Press: 4 working 1 drop Hex bar trap pulls: 4 working (this is a combo shrug/row type movement) Side fly: 3 working Rear Machine: 3 working Dips: 20, 20, 15 I was swollen, caps were popped out and veins sticking out, felt awesome. It kicked my ass, but I am liking this less rest time while trying to get the weights up. My workouts have never felt so productive, I expect to see some major gains from this change over the next month or so. Arms tomorrow, going to blast these fvkers, I want 20" solid, at 18.5" now cold, so got some work to do.

Increase your vit C intake to what your stomach can tolerate and drink plenty of water. Hit the steam room if your gym has one

[kelkel]

I finally seem to be feeling better. No "down" time today so far with the head/sinus thing. Started an antibiotic 3 days ago so maybe it's helping. Had a decent back and shoulder workout early this afternoon but didn't push beyond positive failure (although I didn't let any machines crush me like Akog) on anything. Hopefully next week I can ramp it up. Despite things I feel like I'm making progress. Took a pic or two a couple hours after my workout. May post it up later but damn, am I neon white!

[Sfla80]

Drinking my prework out and going through all these great sessions posted the last couple days.

Missing a day at the gym this week, so tonight is body part of my choice....either legs or back....love doing both. But will miss out on one this week so I can getback on normal schedule as of sunday.

[RaginCajun]

I finally seem to be feeling better. No "down" time today so far with the head/sinus thing. Started an antibiotic 3 days ago so maybe it's helping. Had a decent back and shoulder workout early this afternoon but didn't push beyond positive failure (although I didn't let any machines crush me like Akog) on anything. Hopefully next week I can ramp it up. Despite things I feel like I'm making progress. Took a pic or two a couple hours after my workout. May post it up later but damn, am I neon white!

Haha about AKOG!

[AllKindsOGains]

I finally seem to be feeling better. No "down" time today so far with the head/sinus thing. Started an antibiotic 3 days ago so maybe it's helping. Had a decent back and shoulder workout early this afternoon but didn't push beyond positive failure (although I didn't let any machines crush me like Akog) on anything. Hopefully next week I can ramp it up. Despite things I feel like I'm making progress. Took a pic or two a couple hours after my workout. May post it up later but damn, am I neon white!

Lol that was such a terrifying moment. But I can take the heat for that definitely something I'm gonna laugh about for years

[AllKindsOGains]

Haha about AKOG!

I seriously looked over and saw a guy on a treadmill laughing at me lolololololololololololololol so epic

[Bio-Active]

Boy i sure do enjoy my rest days. Took today off but looking forward to getting back at it tomorrow morning. We have to travel for my daughters club soccer so tomorrow is going to be hit......... back training and i am going to incorporate the back extensions

[Sfla80]

Legs:

Warm ups for about 10mins

Went heavy (for me) today...working sets hit about 3-4 reps.

Squats free weight 3 warm ups, 1 feel and 2 working. 1 drop

Stiff deads 1 feel 2 working 1 drop

Reverse Vsquat 2 working, 2 drops ( felt dizzy, got off almost drop to the floor at this point....the drops killed me. Think it was a mixture of intensity and too much caffeine through out the day.

Extensions 1 feel 2 wrkiing 2 drops

Lying curls 2 working....no drops....was done lol

[IronClydes]

Hey Marcus (or anyone else!)

I am planning to start my second blast soon. I have a blood test Tuesday morning and then it's game on. I am currently on an HRT dose of 150 weekly. My first blast was about 500-600 weekly for about 14 weeks. I have been on a cruise now for over 14 weeks...

Is it best to return to the dosage of my first blast, 500 testosterone cyp, weekly? Does that sound descent for a 225 pound 6 foot male of 15% bf and about 19 years of general lifting under my belt?

I am thinking this will time well with the start of week 3 in HIT lifting!

I haven't stacked with anything other than HcG and Anastrozole before, the typical HRT meds.

Any advice to make this a productive and safe cycle are appreciated!

Someone mentioned considering stacking my Test Cyp at 700 with Deca 300 for 12-14 weeks....

I read in the forum that you (Marcus) prefer short 6 week cycles...I am working, however, with test cyp...it's just what I have a surplus of and all high quality. If I do a shorter one instead, I would front load as I saw you advise someone else in your thread, but a higher dose maybe since its short?

Thoughts, advice, or suggestions?

Wish I could have started it sooner, but I had high liver enzymes and had to get cleared via ultrasound and blood tests first. They believe the cause to be many years of medication. Hitting the Florida beaches in 2 weeks.

Thanks.

[Bio-Active]

Hey Marcus (or anyone else!) I am planning to start my second blast soon. I have a blood test Tuesday morning and then it's game on. I am currently on an HRT dose of 150 weekly. My first blast was about 500-600 weekly for about 14 weeks. I have been on a cruise now for over 14 weeks... Is it best to return to the dosage of my first blast, 500 testosterone cyp, weekly? Does that sound descent for a 225 pound 6 foot male of 15% bf and about 19 years of general lifting under my belt? I am thinking this will time well with the start of week 3 in HIT lifting! I haven't stacked with anything other than HcG and Anastrozole before, the typical HRT meds. Any advice to make this a productive and safe cycle are appreciated! Someone mentioned considering stacking my Test Cyp at 700 with Deca 300 for 12-14 weeks.... I read in the forum that you (Marcus) prefer short 6 week cycles...I am working, however, with test cyp...it's just what I have a surplus of and all high quality. If I do a shorter one instead, I would front load as I saw you advise someone else in your thread, but a higher dose maybe since its short? Thoughts, advice, or suggestions? Wish I could have started it sooner, but I had high liver enzymes and had to get cleared via ultrasound and blood tests first. They believe the cause to be many years of medication. Hitting the Florida beaches in 2 weeks. Thanks.

you are going to need an ai to run alongside your cycle did you run one last time? For your second cycle test only is just fine

[IronClydes]

you are going to need an ai to run alongside your cycle did you run one last time? For your second cycle test only is just fine

Okay. I only ran it when I noticed symptoms of Gyno...oily hair, thinning, and a bump under nipple. Also got light headed and saw stars just sitting down once.

What's a good AI dose, brand, and place to buy?

[Bio-Active]

Okay. I only ran it when I noticed symptoms of Gyno...oily hair, thinning, and a bump under nipple. Also got light headed and saw stars just sitting down once. What's a good AI dose, brand, and place to buy?

you do not want to be treating symptoms you need to manage your estrogen to keep it in a good range. Either aromasin or arimidex are the 2 ai's of choice.

[IronClydes]

you do not want to be treating symptoms you need to manage your estrogen to keep it in a good range. Either aromasin or arimidex are the 2 ai's of choice.

Arimidex is one I've seen online. What's a solid dose and site to buy it?

225, 6', 15% bf, bench 320, squat 405, dead 465.

[DrewZ]

Pretty sick the last few days, haven't let it stop me in the gym though.
Smashed Bi's and Tri's tonight, did some traditional 4x10 training instead of HIT due to my cold.

4 sets of 21's - Dumbbell Bicep Curls
4x10 Cross Body Hammer Curls
4x10 Preacher Curls

1x20 Standing Tricep Extension - straight bar overhand grip
3x10 Standing Tricep Extension - straight bar overhand grip

4x10 Standing Tricep Extension - staright bar underhand grip (last set drop set)
4x10 Standing Away Rope Tricep Extension (last set drop set)

Arms pumped AF and fried.

[marcus300]

Hey Marcus (or anyone else!)

I am planning to start my second blast soon. I have a blood test Tuesday morning and then it's game on. I am currently on an HRT dose of 150 weekly. My first blast was about 500-600 weekly for about 14 weeks. I have been on a cruise now for over 14 weeks...

Is it best to return to the dosage of my first blast, 500 testosterone cyp, weekly? Does that sound descent for a 225 pound 6 foot male of 15% bf and about 19 years of general lifting under my belt?

I am thinking this will time well with the start of week 3 in HIT lifting!

I haven't stacked with anything other than HcG and Anastrozole before, the typical HRT meds.

Any advice to make this a productive and safe cycle are appreciated!

Someone mentioned considering stacking my Test Cyp at 700 with Deca 300 for 12-14 weeks....

I read in the forum that you (Marcus) prefer short 6 week cycles...I am working, however, with test cyp...it's just what I have a surplus of and all high quality. If I do a shorter one instead, I would front load as I saw you advise someone else in your thread, but a higher dose maybe since its short?

Thoughts, advice, or suggestions?

Wish I could have started it sooner, but I had high liver enzymes and had to get cleared via ultrasound and blood tests first. They believe the cause to be many years of medication. Hitting the Florida beaches in 2 weeks.

Thanks.

you are going to need an ai to run alongside your cycle did you run one last time? For your second cycle test only is just fine

Okay. I only ran it when I noticed symptoms of Gyno...oily hair, thinning, and a bump under nipple. Also got light headed and saw stars just sitting down once.

What's a good AI dose, brand, and place to buy?

you do not want to be treating symptoms you need to manage your estrogen to keep it in a good range. Either aromasin or arimidex are the 2 ai's of choice.

I agree with Bio, test only for your second cycle will do just fine. No need to follow how I cycle your better sticking with cycles suited to your experience and shorter cycles require a pre cycle prime and I don't think you need to be worry about that when you just trying to find your feet with HIT. Also no need to frontload just let the blood levels rise slowly over the first few weeks. Keep things simple and let your new training style drive your gains and also your diet

Make sure you take an AI, prevention is better than a cure

[marcus300]

Pretty sick the last few days, haven't let it stop me in the gym though.
Smashed Bi's and Tri's tonight, did some traditional 4x10 training instead of HIT due to my cold.

4 sets of 21's - Dumbbell Bicep Curls
4x10 Cross Body Hammer Curls
4x10 Preacher Curls

1x20 Standing Tricep Extension - straight bar overhand grip
3x10 Standing Tricep Extension - straight bar overhand grip

4x10 Standing Tricep Extension - staright bar underhand grip (last set drop set)
4x10 Standing Away Rope Tricep Extension (last set drop set)

Arms pumped AF and fried.

BLASPHEMY !!!!

Only JK,

Glad to see your back with us

[marcus300]

I finally seem to be feeling better. No "down" time today so far with the head/sinus thing. Started an antibiotic 3 days ago so maybe it's helping. Had a decent back and shoulder workout early this afternoon but didn't push beyond positive failure (although I didn't let any machines crush me like Akog) on anything. Hopefully next week I can ramp it up. Despite things I feel like I'm making progress. Took a pic or two a couple hours after my workout. May post it up later but damn, am I neon white!

There's some horrible shit going round, been struggling myself with a cough.

I think we should change AKOG screen name to machine crush

[clarky.]

What a laugh we get on this thread eh. Just sitting guzzling ma eggs and a shake then going to smash tri's i'll report back later my friends.

[almostgone]

Decent night off of work last night, but back to work tonight. Watched a couple of movies with the wife and the beasts and took it easy. I'm not a huge horror movie fan, but the wife is so what h*ll, it made her happy.
Digestion is still off, so in addition to my usual style omelette and a bowl of oats, I just downed a large glass of psyllium husk. Digestive enzymes/ probiotics are supposed to be here early in the week so hopefully that will get me back on schedule/ get rid of this bloated feeling.

Plan to be test drive my rumble roller and hit hit shoulders this evening.

[clarky.]

Just back from doing tri's lying db ex for a warm up and some stretching.

Lying db tri ex 1 working 1 drop

Close grip bench 1 working DD

Super set

Straight bar pd 1 working DD then straigh into dips 1 working + 2 RP

Great session total fried them and i mean fried the burn was mad really shaking doing the dips all done in 26 min.

Edit ment to say i did more of a incline than i've done before on the lying db ex just to change the angle hit them a bit different and the weight was up on all ex

[ghettoboyd]

hello all, heres Fridays workout...

back day:
bent over barbell rows
pull downs with a v handle
one arm rows
wide grip pull downs

finished with some ab work....wasn't really feeling it so much today as my back is smoked from all the shoveling of snow I have had to do in the last 14 days so I backed of on the weights today...other than that im glad I didn't puss out and go home after work..i find if I can just get there on days when I don't feel well or whatever as soon as I get trough a few sets I start to get locked in and sometimes they end up being some of the best workouts I ever had...go figure...

[zempey]

Arms this morning, hit it hard and heavy. Weight is up to 275 this morning, hit all my meals and went out for dinner and had a giant plate of BBQ'd meat, damn it was good. Woke up early with a head full of shit again, did a sinus flush and pounded my coffee, whey, casein, creatine, and oats, shake then off to train.

Close press: 2 feel, 1 working 2 rp, 1 working 2 drop

Dmbl overhead: 4 working

Cavers: 1 feel, 1 working 1 drop(too heavy), 3 working

Preacher curl: 1 feel, 3 working(went heavier than usual 125lb)

Alt dmbl: 4 sets increasing weight each set drop on the last.

Dmbl kick backs: 4 sets alternating each arm continuously.

Dips: 20 12 12

Incl dmbl: 3 working

Arms were completely filled with blood trying to split the skin, great pump. Feeling stronger these days, got my close presses up to 245, and going up weekly.

So I have had a supply issue, my guy forgot to place my order for prop so I have had to do multiple shots in a row of my test 300 blend (100mg prop, 100mg e, 100mg cyp) in stead of just every sixth day. Not the end of the world, just adding a fair bit more long esters in this week, shouldn't affect things too much, maybe even give me a boost. I hope he is able to get it ASAP so I can get back on my regular schedule.

Rest day tomorrow, going to need it, this week was a killer.

[AllKindsOGains]

Hit arms yesterday and tried pure agmatine for the first time preworkout. The pump was insane. Woke up and I feel sore just about every muscle in my body, including my rotator cuff. Some movement and blood flow should take that away. Cardio today, chest tom. Also, down to ZERO (0) protein bars.

[IronClydes]

I agree with Bio, test only for your second cycle will do just fine. No need to follow how I cycle your better sticking with cycles suited to your experience and shorter cycles require a pre cycle prime and I don't think you need to be worry about that when you just trying to find your feet with HIT. Also no need to frontload just let the blood levels rise slowly over the first few weeks. Keep things simple and let your new training style drive your gains and also your diet Make sure you take an AI, prevention is better than a cure

Thanks. What's a good dose of AI for this cycle? And is 500 cyp weekly descent, or more?

225, 6', 15% bf, bench 320, squat 405, dead 465.

[Bio-Active]

Trained back this morning.

Hammer strength pulls

Seated rows

Lawn mowers

Ended with back extension

[marcus300]

Thanks. What's a good dose of AI for this cycle? And is 500 cyp weekly descent, or more?

225, 6', 15% bf, bench 320, squat 405, dead 465.

500mgs will do fine for your second run, try and get some a-dex and run 0.25mgs EOD and see how things go.

[IronClydes]

500mgs will do fine for your second run, try and get some a-dex and run 0.25mgs EOD and see how things go.

Thanks! Will do.

225, 6', 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

I'm sure I will run into this answer eventually as I plow through the thread history, but, with regard to diet...more specifically carbs:

As I'm going through this current HIT training program, I have 4 weight days, and 3 cardio days. On the cardio days, since carb loading is unnecessary, would it make sense to carb cycle and make the cardio days low carb days?

I am taking in about 6g leucine and 30 whey isolate before the workout to save muscle, and 30 whey isolate and 5 g glutamine post.

My current caloric breakdown is 3500 cals a day, 300 protein, 350 carbs, and 95 fat.

225, 6', 15% bf, bench 320, squat 405, dead 465.

[BG]

Hello fella's....

Crazy work week, froze my balls off.

Wednesday wife and I
Back-
close grip seated rows
close grip pull downs
med width parallel grip pull down
rear delt machine
med width parallel grip standing pull

Bi's
preacher normal grip, seat low
Single arm preacher machine v grip
21's bent bar
standing single cable from the floor

abs
1 mile of cardio

So first week of cycle, Im excited. Been a while, trying to keep a head of estrogen side effects, taking low dose letro and aromisan. I just have to get through the raise if hormones then Im good, just those first 2 weeks I have issues. Looking forward to getting big, but Im up in the air with going to a better gym. Ill play it by ear, if my wife feels better then maybe, but if I get her into a real gym right now she will end doing more damage, she cant help showing lol. Today she was supposed to squat lightly, I look over another girl is squatting next to her and my wife is going balls to the wall....oh well