**Marcus's HIT Dungeon**

[paddy155]

When using the rest pause protocol in a set....do I maintain the same weight through out the entire set ?

[Sfla80]

When using the rest pause protocol in a set....do I maintain the same weight through out the entire set ?

Yes.

For.instance flat bench. ...you have 225 on the bar. You rep out let's say 6. Re rack the bar. Wait 10-15 seconds. ..and lift again and try to get 1 or 2 more reps out.

I feel if you do this and get more then 2 reps on the RP...you didn't go.to failure on your original set.

[paddy155]

Yes.

For.instance flat bench. ...you have 225 on the bar. You rep out let's say 6. Re rack the bar. Wait 10-15 seconds. ..and lift again and try to get 1 or 2 more reps out.

I feel if you do this and get more then 2 reps on the RP...you didn't go.to failure on your original set.

Thats what I thought. Must go heavier :-)

[Bio-Active]

Thats what I thought. Must go heavier :-)

right after I finish my set waiting 10-15 seconds I wouldn't be able to do even a single rep. I have to make those drop sets with less weight

[paddy155]

right after I finish my set waiting 10-15 seconds I wouldn't be able to do even a single rep. I have to make those drop sets with less weight

I was doing leg extensions the other day. Two warms ups then was aiming for 6-8 reps then on to rest pause. I noticed that I was able to do another 8 reps twice after my 15 secs. I thought I was going heavy but shows I need to dig deeper and heavier. Don't get me wrong my legs were fried but I know I have more in the tank. Looking forward to wednesday to go up a gear.

[marcus300]

When using the rest pause protocol in a set....do I maintain the same weight through out the entire set ?

Yes.

For.instance flat bench. ...you have 225 on the bar. You rep out let's say 6. Re rack the bar. Wait 10-15 seconds. ..and lift again and try to get 1 or 2 more reps out.

I feel if you do this and get more then 2 reps on the RP...you didn't go.to failure on your original set.

Sfla80 answered your question there are some who do have slightly different rest pause protocols but how I explained it in this thread was like this

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 that you would normally use but your rest a couple of times within the set for around 10-15 seconds 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 sure your in the 6-12 rep range and work from that to increase the intensity and overload.

[marcus300]

right after I finish my set waiting 10-15 seconds I wouldn't be able to do even a single rep. I have to make those drop sets with less weight

I love drop setting but rest pause is a great way to get extremely strong while really digging in deep into those fibers. My best protocol would be forced and negs but it needs to be done with a partner and that's not always the case for me. But ive used drop setting for a long time it really sets fire to your muscles.

[marcus300]

ED, not EOD? I'll need to get more then for a 12 week cycle then. I'll be 34 short. Darn.

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

Prevention is always better than the cure so I would start with ED and then see how things go you can always go to EOD if you feel the need to to.

[marcus300]

Mrs Marcus workout

Kettle bell 10 kgs

KB swings x 25
KB goblin squats x25
KB one legged squats x 15
KB lunges x 25

all the above done in a circuit x 3 times

[Sfla80]

Mrs Marcus workout

Kettle bell 10 kgs

KB swings x 25
KB goblin squats x25
KB one legged squats x 15
KB lunges x 25

all the above done in a circuit x 3 times

What's mrs. Marcus goals?

Been showing my wife these workouts recently

[IronClydes]

Prevention is always better than the cure so I would start with ED and then see how things go you can always go to EOD if you feel the need to to.

Thanks. Will do.

Just got letter in mail that my liver ultrasound showed my liver to be slightly enlarged and coarse. Im supposed to talk this over with doc during my next visit. Doesn't make sense why I would have any issues. Im in excellent health, have only ever cycled once and only testosterone , and blood testing showed me negative for all likely diseases that would cause this. Shoot, I barely ever drink. Befuddled.

Is this cause to put my next cycle on hold? Damn.

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

[BG]

The yogurt has helped a bunch. My stomach was digesting slow and a little bloat. I eat it on my ride home, I've eaten all day and need to go to the bathroom to make room for more. So this seems to fill a void of time where I couldn't really eat something normal with out being super full because of the need to dump out So I get some protein and it helps prepare my stomach to eat when I get home. I'm very happy with my metabolism. No I have never stopped, I'm not going to either.


On a side note my over seas source wasn't taking orders so I bought locally and think I got bunk gear. My sex drive fell off, issues trying to finish sex. Going to give it another week drop the Letro and see. All I did was switch brands And added 20mgs of test-e I'm pissed. It came front someone very well known in the pro sceen, that's why I took a chance.

Thanks old pic from before my surgery, trying to push myself to really diet good and get my bf down to 8% . But right now I'm going to go drown my sorrows in some pizza Start fresh Monday !

[Bio-Active]

The yogurt has helped a bunch. My stomach was digesting slow and a little bloat. I eat it on my ride home, I've eaten all day and need to go to the bathroom to make room for more. So this seems to fill a void of time where I couldn't really eat something normal with out being super full because of the need to dump out So I get some protein and it helps prepare my stomach to eat when I get home. I'm very happy with my metabolism. No I have never stopped, I'm not going to either. On a side note my over seas source wasn't taking orders so I bought locally and think I got bunk gear. My sex drive fell off, issues trying to finish sex. Going to give it another week drop the Letro and see. All I did was switch brands And added 20mgs of test-e I'm pissed. It came front someone very well known in the pro sceen, that's why I took a chance. Thanks old pic from before my surgery, trying to push myself to really diet good and get my bf down to 8% . But right now I'm going to go drown my sorrows in some pizza Start fresh Monday !

pizza!! That sounds amazing I haven't had that in many years. Enjoy yourself brother. My cheat meal this week was a chicken Caesar salad. I ate the croutons and the breadstick

[zempey]

I had a short spell about a month in with those same symptoms, cleared up in about a week. I was struggling to get my AI dose in check and not sure if e2 was too high or too low.

[IronClydes]

I had a short spell about a month in with those same symptoms, cleared up in about a week. I was struggling to get my AI dose in check and not sure if e2 was too high or too low.

I hope that's all it is. My doctor will likely lower my TRT dose of not stop it completely as he is hyper conservative and had mentioned this concern before. He already has me dropped to a low 120 mg a week. For someone my size, that seems low.

My guess is he'll want more tests which means I have to hold of the blast until those are done.

I wonder if this could have been the result of the last, my first, blast where I got up to 700 weekly and used no AI until I ended the cycle with gyno symptoms.

Still though, I'm relatively young and in great shape. Odd to have any liver issues I feel.

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

[almostgone]

Drinking a shake and going to get.in the shoulders I planned to get in a couple days ago.

[BG]

pizza!! That sounds amazing I haven't had that in many years. Enjoy yourself brother. My cheat meal this week was a chicken Caesar salad. I ate the croutons and the breadstick

That's why you are leaner then I am ! But my wife and I are starting strict dieting tomorrow. I even been just about putting my size back on but time to get things straight.

[Bio-Active]

That's why you are leaner then I am ! But my wife and I are starting strict dieting tomorrow. I even been just about putting my size back on but time to get things straight.

you know what to do brother.... Looking forward to seeing you blast your goals

[BG]

you know what to do brother.... Looking forward to seeing you blast your goals

Thanks pal. I'm around 12% right now, a little more diet dedication will go a long way. Keep up the good work.

[GirlyGymRat]

After 3.5 miserable weeks, I am on the recovery side of that nasty sinus/chest crap kelkel gave back to me. LoL. I squeezed in an hour of cardio yesterday and again today. I dabbed with some weights but had to cut it short for the day. Feels good to be back....finally.

[kelkel]

Only got sides when I was near 700 with no AI at all.

No, you had sides. They just weren't visible. Always run an AI.

[kelkel]

pizza!! That sounds amazing I haven't had that in many years. Enjoy yourself brother. My cheat meal this week was a chicken Caesar salad. I ate the croutons and the breadstick

Ease up Bio and live a little! Eat some pizza!

[BG]

After 3.5 miserable weeks, I am on the recovery side of that nasty sinus/chest crap kelkel gave back to me. LoL. I squeezed in an hour of cardio yesterday and again today. I dabbed with some weights but had to cut it short for the day. Feels good to be back....finally.

Fresh start !

[Bio-Active]

Ease up Bio and live a little! Eat some pizza!

lol.... No way not gonna happen

[GirlyGymRat]

Fresh start !

True. I am dialing my diet in, experimenting with food elimination. It's been tough and I cheated occasionally but I did feel better. I am getting ready to do a lufenuron cleanse of candida yeast in my digestive system. Not sure what to expect but hoping for a new start there.

I missed not working out. It's in my blood now. See what you did!!!! xoxoxox

[IronClydes]

No, you had sides. They just weren't visible. Always run an AI.

Thanks KelKel. Nice hearing from you. You helped me lots when I starting getting those sides.

What are your thoughts on the liver ultrasound and high enzymes? Is this cause to postpone my blast?

Also, I am looking at transferring me trt to your low testosterone dot com.

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

[kelkel]

Depends on how high. Mine are always high. Simply working out can raise your ALT and AST for 7-10 days. How high are you talking here?

[AllKindsOGains]

Chest tonight, got the coffee brewing. Finally getting over this soreness, longest it's lasted so far with HIT. Must have pushed hard last week. Gonna do it again!

[EquilibriumZ]

Marcus, Just to double check, if i m doing HIT dropset style for maximum size: I need the total reps to be under 12 or each dropset under 12 reps? I mean which one do i do

1. Lift 4 reps, drop, lift 2 reps, drop lift 2 reps Total 8 reps

Or 2. Lift 8 reps, drop, lift 8 reps, drop, lift 8 reps Total 24 reps

Please clear this out for me ;p, i ve been mostly been doing the 2nd one. (Ofc all of these are upto true failure)

[IronClydes]

Depends on how high. Mine are always high. Simply working out can raise your ALT and AST for 7-10 days. How high are you talking here?

Attachment 155260

This is it. One is twice max in range.

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

[IronClydes]

Depends on how high. Mine are always high. Simply working out can raise your ALT and AST for 7-10 days. How high are you talking here?

This is the follow up

Attachment 155262

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

[IronClydes]

Marcus, Just to double check, if i m doing HIT dropset style for maximum size: I need the total reps to be under 12 or each dropset under 12 reps? I mean which one do i do 1. Lift 4 reps, drop, lift 2 reps, drop lift 2 reps Total 8 reps Or 2. Lift 8 reps, drop, lift 8 reps, drop, lift 8 reps Total 24 reps Please clear this out for me ;p, i ve been mostly been doing the 2nd one. (Ofc all of these are upto true failure)

It's #1 that he teaches for HIT in forum. Page 41 he outlines a good HIT program and explains this more.

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

[almostgone]

Decent lift tonight. Guts are still moving in slow motion, but I'll fix that.

R/C exercises and broomstick stretches.
D'bell shoulder press-2 w/u, Work- 4.5,drop, fail, drop,3.5,drop,1-2.5. New weight on these.
Cable side lateral-2w/u, Work-5.5,drop,4.5
High cable rear lateral-2w/u, Work-7.5-4.5. There's a fine line between working rear delts and pulling myself forward on these, but I like them.
B'bell shrugs- 2w/u, Work1(front)-6.5,drop,6, Work2(rear)-6.5,drop,8.5
D'bell shrugs- 8.5 nice slow reps with the 80's and I was done.

37 minutes.

[marcus300]

The yogurt has helped a bunch. My stomach was digesting slow and a little bloat. I eat it on my ride home, I've eaten all day and need to go to the bathroom to make room for more. So this seems to fill a void of time where I couldn't really eat something normal with out being super full because of the need to dump out So I get some protein and it helps prepare my stomach to eat when I get home. I'm very happy with my metabolism. No I have never stopped, I'm not going to either.


On a side note my over seas source wasn't taking orders so I bought locally and think I got bunk gear. My sex drive fell off, issues trying to finish sex. Going to give it another week drop the Letro and see. All I did was switch brands And added 20mgs of test-e I'm pissed. It came front someone very well known in the pro sceen, that's why I took a chance.

Thanks old pic from before my surgery, trying to push myself to really diet good and get my bf down to 8% . But right now I'm going to go drown my sorrows in some pizza Start fresh Monday !

I'm always looking to help any digestion improvements so I think I give them a try. It sounds like your on the right tracks BG and its nice toi see you fully motivated except for the pizza

Do you have all your gear now or do you require some quality stuff?

You may have sank your E to much mate from the sounds of it

keep us all informed on your progress and workouts

[marcus300]

What's mrs. Marcus goals?

Been showing my wife these workouts recently

Conditioning and maintenance and over all fitness. I make her hit everything has hard as possible. She's only tiny but pretty powerful for her size

[marcus300]

Marcus, Just to double check, if i m doing HIT dropset style for maximum size: I need the total reps to be under 12 or each dropset under 12 reps? I mean which one do i do

1. Lift 4 reps, drop, lift 2 reps, drop lift 2 reps Total 8 reps

Or 2. Lift 8 reps, drop, lift 8 reps, drop, lift 8 reps Total 24 reps

Please clear this out for me ;p, i ve been mostly been doing the 2nd one. (Ofc all of these are upto true failure)

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 until failure 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 8-12 rep range so when your doing your feeler sets its crucial to find your working set weight just enough to make you fail and you still have some reps left in if you drop the rep. Again nothing is set in stone and you can work around this concept to fit into how you work out best. I prefer going for a total of around 8 reps including the drops then when I start increasing the rep range and my strength goes up and I am hitting around 12 reps I increase the working set weight and all the drops, overload progression and increased intensity is the key.

[EquilibriumZ]

Damn hitting failure the 3-4th rep, this scares my joints n tendons. I get injured easily due to abusing bad form and super heavy weights 2-3 years ago to the point that sometimes even when i do perfect form and heavy, it hurts abit but heals quick cause i stop/slowdown/work around it.
What are the biggest tips not to get injured if i wanna lift this heavy?

[marcus300]

Damn hitting failure the 3-4th rep, this scares my joints n tendons. I get injured easily due to abusing bad form and super heavy weights 2-3 years ago to the point that sometimes even when i do perfect form and heavy, it hurts abit but heals quick cause i stop/slowdown/work around it.
What are the biggest tips not to get injured if i wanna lift this heavy?

Adapt it to how your body works best then, go for a higher first rep range, make sure you warm up correctly, always do the feeler sets. If your really struggling going to failure and your intensity isn't that high then maybe HIT doesn't suit you.

[Java Man]

You're only a few years behind me, Java. Father Time can be a real no-sh!tter.

Yes, but given that I am still younger than you, I get to call you old

[marcus300]

Just done legs

Warm up on the leg extensions

Reverse V squat
3 warm up sets
1 working set to failure - that was it for me today couldn't do anything else I felt totally fuked but I did get to leg shake mode

Squats
2 feel sets
1 working set to failure - went to a higher rep range this time round and got a deep burn, full arse to the ground squats

leg extensions
2 feeler sets
1 working set to failure

lying leg curls
2 working sets to failure - hit higher rep range this time round

standing calves
2 feel sets
2 working sets - higher rep range for a change - really burnt like mad

leg press calve press
2 working sets - burnt to failure- at the end couldn't walk so good


abs