**Marcus's HIT Dungeon**

[marcus300]

I've been studying your posts on HIT and have been incorporating it over the last 8 weeks. While it's been hard basically unlearning years of what now seems to have been total over training on my part, I'm now seeing the benefits. What's been working best is 2 feeler sets with not more than 2 working sets ending in the 5 to 7 rep range (sometimes less). Definitely getting stronger with arms, back & chest feeling much fuller over the past 4 weeks. Currently @ 268 though (down from 274) trying to cut weight gained from ankle surgery. The extra mass is def slowing the process down a bit.

Above & other times you've mentioned rest periods with HIT. Are you referring to between sets or actual down-time (as in days off)? I typically rest only 30-45 seconds between sets and take off 2 days per week from all weight training. Please elaborate on this & thanks...

Rest periods as in the days off from the gym. Rest periods between sets should be kept to around 1min which I try and keep to but on legs I do struggle. Well done on your new approach and it sounds like your making gains. Your already a huge fuker my friend at 268lbs. What height are you?

[Roger11]

marcus and others, what do you guys use when bulking and consuming big amounts of food to get over the uncomfy feeling of bloat and general feeling of shit etc?

Pro biotics?

[Bio-Active]

marcus and others, what do you guys use when bulking and consuming big amounts of food to get over the uncomfy feeling of bloat and general feeling of shit etc? Pro biotics?

I eat more meals making the portions smaller. Otherwise it's almost impossible to get in my caloric needs. Right now I am eating 7-8 meals Ed. This stops me from being so stinking full all the time

[rtaylor7]

Is test 600x good??

[Java Man]

I eat more meals making the portions smaller. Otherwise it's almost impossible to get in my caloric needs. Right now I am eating 7-8 meals Ed. This stops me from being so stinking full all the time

This is what I do too. Otherwise, I just want to lay down on my back and vegetate. Big meals make me tired and lazy.

[Java Man]

Is test 600x good??

If that means 600mg/ml it will hurt like hell at the site.

[marcus300]

marcus and others, what do you guys use when bulking and consuming big amounts of food to get over the uncomfy feeling of bloat and general feeling of shit etc?

Pro biotics?

Psyllium Husk, digestive enzymes and b12

[Bio-Active]

Is test 600x good??

if it's dosed at 600 mg/ml I would say no

[almostgone]

I believe test600x is a test booster sold by the site sponsor, but I may be wrong? I think I saw it in the banner @ the top of the page.

[AllKindsOGains]

Well legs today went great. Pushed some heavy weight on squats and it felt good.

Extensions: Two heavy, 15 reps or so
Verticals: Two as heavy as I could go and still rack it. 10-12 reps.
Squats: One balls out heavy followed by a drop set
Seated curls: Two heavy, 12 reps or so
Calves: Standing for two heavy, 10-12 reps
Seated: Two heavy 12-15 reps.

Great workout and I'll be paying for it later. I've skipped calves the past few workouts due to feeling like shiat. Made up for it tonight. Took a pic as they were pumped big time:

Attachment 155340

Hey marcus, remember a while back about that small calf you needed to walk on your back? Kelkels got you covered

[Java Man]

I believe test600x is a test booster sold by the site sponsor, but I may be wrong? I think I saw it in the banner @ the top of the page.

You're correct again!
Ingredients:

TEST-600x

Serving Size: 1 Tablet
Servings per container: 60


Proprietary Blend - 600mg
L-Arginine (as HCI)
Tribulus Fruit Powder
Caffeine
Maca Root Powder
Eurycoma Longfolia (Long Jack) Fruit Powder
Other Ingredients
Stearic Acid
DiCalcium Phoshphate
Micro Crystalline Cellulose
Magnesium Stearate
Croscarmellose Sodium
Silicon Di Oxide
Pharmaceutical Glaze (Shellac, Povidone)

Quite safe! Effective? So is my vitamin B complex...

[AllKindsOGains]

I'm going to HIT arms tonight. Oh yeah!

[almostgone]

Hmm, weak on inclines for some reason today, but my flat pressing was in the neighborhood of my last lift. The muscles just absolutely would not fire off the reps. Guess I'll drive on for a couple more sessions and reevaluate. Maybe it's getting close to time for a pullback week/rotation of body parts?

Chest stretches and R/C exercises

Incline flyes ss w/ incline press- 2 w/u, Work- flyes-9+, presses- 3 partials/fail, drop, 1.5, drop,fail, drop,3.5.
Flat flyes ss w/ flat press- 2 w/u, Work- flyes-8+, presses- 4,drop,2.5,drop,3+.
Leaning d'bell flyes- 8 good reps per side.

Time= 19 minutes not including stretches and R/C exercises.
On the plus side, tomorrow morning is shot day, so maybe that will get me back on course.

[Java Man]

Hmm, weak on inclines for some reason today, but my flat pressing was in the neighborhood of my last lift. The muscles just absolutely would not fire off the reps. Guess I'll drive on for a couple more sessions and reevaluate. Maybe it's getting close to time for a pullback week/rotation of body parts?

Chest stretches and R/C exercises

Incline flyes ss w/ incline press- 2 w/u, Work- flyes-9+, presses- 3 partials/fail, drop, 1.5, drop,fail, drop,3.5.
Flat flyes ss w/ flat press- 2 w/u, Work- flyes-8+, presses- 4,drop,2.5,drop,3+.
Leaning d'bell flyes- 8 good reps per side.

Time= 19 minutes not including stretches and R/C exercises.
On the plus side, tomorrow morning is shot day, so maybe that will get me back on course.

Jesus AG you're really pushing the lower boundary of work done in the shortest time. Are you using insect chronology where 1 minute for you is 15 minutes for me?

[almostgone]

Jesus AG you're really pushing the lower boundary of work done in the shortest time. Are you using insect chronology where 1 minute for you is 15 minutes for me?

LOL, I think I'm operating in the same time continuum, Java. Marcus turned me on to super setting flyes with presses because chest is one of my many body parts I want to improve. The process has been highly addictive!

[Bio-Active]

LOL, I think I'm operating in the same time continuum, Java. Marcus turned me on to super setting flyes with presses because chest is one of my many body parts I want to improve. The process has been highly addictive!

I will tell you this..... I built my chest doing dumbbell fly's. Heavy bench was fun but the fly's are what really developed my chest. Doing the fly's and going as deep as you can and then at the top of the contraction squeeze your pinkies towards each other and do not let the dumbbells touch. Hold at the top of the contraction for a couple seconds and get those fly's as deep as you can. Your chest will grow

[marcus300]

Hey marcus, remember a while back about that small calf you needed to walk on your back? Kelkels got you covered

That's not a small calf, its more like a rhino's back leg

[Java Man]

AG working out

[Java Man]

I will tell you this..... I built my chest doing dumbbell fly's. Heavy bench was fun but the fly's are what really developed my chest. Doing the fly's and going as deep as you can and then at the top of the contraction squeeze your pinkies towards each other and do not let the dumbbells touch. Hold at the top of the contraction for a couple seconds and get those fly's as deep as you can. Your chest will grow

Yep. Agree wholeheartedly. It's what built mine to the 49" disproportionate to my arms chest lol. It used to be 32" and was basically a sternum with tendons that went to my shoulders.

[Java Man]

How do you guys post YouTube videos with the video in the post rather than a link?

[Bio-Active]

Yep. Agree wholeheartedly. It's what built mine to the 49" disproportionate to my arms chest lol. It used to be 32" and was basically a sternum with tendons that went to my shoulders.

lol now you got to work those arms over. Tricep this a big part of the arms. Skull crushers are my go to lift for putting size on my tri's

[marcus300]

How do you guys post YouTube videos with the video in the post rather than a link?

Can you see the little film tab on the above tab section next to quote?? press that and insert

[almostgone]

AG working out

https://m.youtube.com/watch?v=xVEbz33GAXE#

LMAO @ Java . But I've have a higher bf%.

[Java Man]

lol now you got to work those arms over. Tricep this a big part of the arms. Skull crushers are my go to lift for putting size on my tri's

I have been working on my triceps for the past 18 months, and was doing quite well until I got sick and lost all my muscle. They're coming back. reverse close grip bench, skull crushers, weighted dips and strict dumbbell extensions behind my head (single arm, not one dumbbell with both hands although I occasionally do those too). I also do one handed reverse cables where you move your arm down at the elbow as if on the eccentric motion on a curl, from the top pulley. The reverse close grips and dips really got my long head a lot bigger.

This was before I got sick, beginning of 2014:

Arms were about 17.5 there. I could approach 18 pumped. I had just come off pct after a pretty heavy tren /deca /test cycle that ended I Nov '13 so acne is still evident /

Here's what I had around 6/2013:

Arms were around 15.5 here with not much triceps action

Here's what I looked like after not touching a weight in nearly 10 years, 12/2012:

248lbs. Probably close to 35,% bf if not a little more.

So I'm doing ok I think

[Java Man]

Can you see the little film tab on the above tab section next to quote?? press that and insert

That's what I did. The tag said /VIDEO but I still just got a link.

Phuck me. I'm a professional computer programmer and I can't get a vid tag to work Lmao!

[EquilibriumZ]

Solid acne progress java!

Jokes, you look awesome, got any before/after pics from front?

[Java Man]

Solid acne progress java!

Jokes, you look awesome, got any before/after pics from front?

Thanks. Yes I do.

You already saw the before from the front. I'll post it again though cause it's so pretty.

[marcus300]

That's what I did. The tag said /VIDEO but I still just got a link.

Phuck me. I'm a professional computer programmer and I can't get a vid tag to work Lmao!

lmfao haha you might be able to help me I will pm you

Ive just tried to edit your post but it wont do it for me either so we are both cvnts at doing it lol, something must be wrong. I'll look into it

[EquilibriumZ]

You have 3 strengths you have the positive, static and negative

Can you elaborate on the static? How much muscle does it make compared to positive and negative. Is it important for mass? Cause when i hold a heavy weight without moving, it feels like i m using tendon rather than muscle, feels like i m about the rape my tendon

[Java Man]

lmfao haha you might be able to help me I will pm you

Ive just tried to edit your post but it wont do it for me either so we are both cvnts at doing it lol, something must be wrong. I'll look into it

Help you with programming stuff? Cause if it's about that damned YouTube tag I'm over it lol. But I'd be happy to help in any way I can. Pm me.

[marcus300]

Can you elaborate on the static? How much muscle does it make compared to positive and negative. Is it important for mass? Cause when i hold a heavy weight without moving, it feels like i m using tendon rather than muscle, feels like i m about the rape my tendon

You have 3 strengths within a rep positive, static and negative. With HIT you only really need to be concerned with positive and negative part of the rep. More muscle damage occurs on the negative part of the rep. So once you have done your working set and gone to positive failure you can add a couple of negatives to really dig deep into those tough fibers.

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

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

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

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

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

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

[marcus300]

Can you elaborate on the static? How much muscle does it make compared to positive and negative. Is it important for mass? Cause when i hold a heavy weight without moving, it feels like i m using tendon rather than muscle, feels like i m about the rape my tendon

[EquilibriumZ]

Thanks. Yes I do. You already saw the before from the front. I'll post it again though cause it's so pretty. <img src="http://forums.steroid.com/attachment.php?attachmentid=155355"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=155356"/>

Nice, it clearly shows you grew shoulders out of nowhere

[Dpyle]

Off day today. Food intake was a little low to start, but I just gorged my self on what started as a 2.5lb roast I put on for the wife before I left for work today. Needless to say I'm gonna have to put something else together for lunches tomorrow, but it was sooo good. Got legs on the agenda for tomorrow. Right now everything above the waist is tormented with DOMS, so it's been a productive week thus far.

[EquilibriumZ]

Thx alot marcus for the repost! i ll watch the youtube tmrw and hit you up with more questions. Meanwhile can you really grow if you get the diet and training done perfectly but get about 4-5 hours sleep a night + 1-2 hours of nap during the day?

[Java Man]

Nice, it clearly shows you grew shoulders out of nowhere

Out of nowhere my ass out of much pain and suffering in the gym, and getting my diet back on track was actually the hardest thing about getting back into this lifestyle. I ate whatever I wanted, and a lot of it. Can't do that shit now! I also had a bodybuilding background starting in 1990 through 2003. The shoulders were there in the fatso pic, just covered by fat like the rest of me haha. I'm 45, so there's a lot of history before that fatty pic was taken. I weighed close to 250 there at 6'. In the later one I was about 218.

[Java Man]

lmfao haha you might be able to help me I will pm you

Ive just tried to edit your post but it wont do it for me either so we are both cvnts at doing it lol, something must be wrong. I'll look into it

Ahhhh! I got it. The beginning tag requires a reference.

It can't just be {video}http://whateverurl.com?v=hDftxcgfd15DSr{/video}

The begin tag has to have the format and video uri identifier in it like this:
{VIDEO=youtube;v=hDftxcgfd15DSr}http://whateverurl.com?v=hDftxcgfd15DSr{/VIDEO}

Like any html tag, some need to know context. Computer parser says "you declared a Video? Ok cool. What kind should I expect and where do I find it?"

I used curly braces instead of the brackets so it would display the text instead of actually compiling it as html code.

[Wintermaul]

The recruitment of more muscle fibers and also the type 2 b fibers which are the ones what build the thickest and biggest, these only come into play once you have recruitment all other fibers and your at positive failure. The longer rest periods what fully repair and recover the damaged muscle. The amount of intensity you put into a working set and the overall approach of building and repairing. There are studies what ive seen which I am sure are on Mike Mentzer site ( I will post them if you would like to see?) which show the combination of intensity, muscle failure training, short duration and long rest periods will equal in bigger thicker muscles than any other training style.

encouraged to train to momentary muscular failure, as this appears to maximize muscle fibre recruitment and leads to greater improvements

I would really appreciate if you would link/post the studies on this. I have been reading some on Mike's site but haven't seen that.
Anyway, when we're on the subject of Mike Mentzer, you read his books? I've been reading some articles only, but i want to start reading some of the books. You have a recomendation for a book to start with. I've seen many books by him or with his philosophy so its hard to decide. Some say start with the first, but already in the second book on HIT he claims something else(?) on some subjects. This is only what I've heard so dont take it too seriously.

And another thing, Mike claimed this in in article/book:

Casey trained only three times a week, with each workout lasting no more than 30 minutes. Since the duration of the experiment was a month, this meant that Casey trained 12 times, for a total of only six hours. The result was that Casey went from a starting bodyweight of 166 pounds to his previous highest bodyweight, in top muscular condition, of 212 pounds. The exercise physiologist who conducted the experiment, Dr. Eliot Plese, discovered (using a sophisticated radioisotope assay machine) that Casey lost 17 pounds of fat during that month. Casey's actual lean body-mass gain, therefore, was not merely the 46 pounds as evidenced on the scale, but a whopping 63 pounds -- and all from only six hours of training!

How is this even possible? Do you belive this Marcus?

[almostgone]

Ahhhh! I got it. The beginning tag requires a reference.

It can't just be {video}http://whateverurl.com?v=hDftxcgfd15DSr{/video}

The begin tag has to have the format and video uri identifier in it like this:
{VIDEO=youtube;v=hDftxcgfd15DSr}http://whateverurl.com?v=hDftxcgfd15DSr{/VIDEO}

Like any html tag, some need to know context. Computer parser says "you declared a Video? Ok cool. What kind should I expect and where do I find it?"

I used curly braces instead of the brackets so it would display the text instead of actually compiling it as html code.

Huh???? Wait that's Internet stuff, right?

[almostgone]

Always enjoy going back and watching these videos.

On a side note, I'm still disgruntled with my performance on inclines yesterday. Hoping for a less lackluster performance on legs. Perhaps yesterday was just an off day?