**Marcus's HIT Dungeon**

[kelkel]

Remember i used to switch between one exercise of back to failure, then one exercise of delt to failure. Then back again. Now i do all the delts to completion. Then all the back exercises. With this new way, i had to go about 30% lighter on my second exercise and maybe 40% lighter on my third, compared to my old way. So now i'm undecided. Is going heavier(my old way) the better way? Or is total exhaustion/fatigue (new way) better? Or should i switch back and forth every few wks?

Stay with the new style and focus on one muscle group at a time, not bouncing back and forth. Your strength will come back up shortly. You'll see!

[kelkel]

Great news! I missed my window of opportunity to take you out! Oh well

Should have hopped on that plane and jumped the pond when you had your chance GB!

[marcus300]

Great news! I missed my window of opportunity to take you out! Oh well

Come on big boy i'm waiting

[GirlyGymRat]

Marcus and Kelkel. You seem to train the same way. Would you recommend a different training technique for girls who just want to look good, lean with some muscle definition (meaning I don't want to get huge with a moon face).

[AD]

a combination heavy chest and back day? Thats nuts.... how long does this routine take?

Maybe an hour. I used to do this crazy split. Half my back exercises and delts on tues. The other half of back with chest on thurs. Arms and legs on fri. Since its actually only half of back plus chest, its not a marathon

[marcus300]

Marcus and Kelkel. You seem to train the same way. Would you recommend a different training technique for girls who just want to look good, lean with some muscle definition (meaning I don't want to get huge with a moon face).

The way we train puts our bodies under tremendous overload and will stimulate a lot of muscle tissue, if your desire is to be as muscular as possible then give it a try but from the sounds of it that's not your intention so I would stick with a basic pyramid routine couple with a good cardio programme. Moon face doesn't come from the way you train its about holding water from the unbalanced aas use

[kelkel]

The way we train puts our bodies under tremendous overload and will stimulate a lot of muscle tissue, if your desire is to be as muscular as possible then give it a try but from the sounds of it that's not your intention so I would stick with a basic pyramid routine couple with a good cardio programme. Moon face doesn't come from the way you train its about holding water from the unbalanced aas use

In bold above. You've had a lot of injuries lately. What the big man said will work best for now until 100% healthy. Then you can re-evaluate and notch it up if the need/desire arises.

[Zodiac82]

Trained back today

went really good, weights were up towards what I normally use so all good

water infection gone now, no pain, no blood and feel good

yes Soar things are fine now and training is getting better each day, should only take me another few days until I back were I was

good to hear marcus

[marcus300]

motivation for you guys pre arm training

[Zodiac82]

motivation for you guys pre arm training

YouTube Link: http://www.youtube.com/watch?v=sEKP1...ayer_embedded#!

I cant view the link....but that guy is motivational....he has that guido thing goin on with his lips....lol

[tigerspawn]

Thanks for keeping this thread updated Marcus. As always informative reading THANK YOU.

[gearbox]

Come on big boy i'm waiting

Lol...I gotta wait for my prime then rebound

[DCI]

Christ on a bike, did back tonight. I tried the tensioned deadlifts that marcus was posting about earlier in the thread **** me pink they are unreal. That hold of tension wrecks your back. My back feels so much wider just from tonight its great.

I think it was a combo of hit and supersetting close grip lat pull down and wide grip T bar tows then the deads etc destroyed my back. Did lat pull downs with a hammersmith maxhine then db single rows and the lat raises on the cable machine and hypers i was buckled leaving and still am

[kelkel]

Dumbell rows were always one of my favorites. Miss them a lot as I don't have appropriate dumbells in my basement. I've got to find some heavy, used power blocks or something, dammit. Try the dumbell rows supported on a slight incline, maybe 25 degrees. Nice change from the normal support on a flat bench.

[AD]

Stay with the new style and focus on one muscle group at a time, not bouncing back and forth. Your strength will come back up shortly. You'll see!

will do. thanks kel

[Knockout_Power]

motivation for you guys pre arm training

Rich is a freak, Ive watched most of his vids

[marcus300]

Christ on a bike, did back tonight. I tried the tensioned deadlifts that marcus was posting about earlier in the thread **** me pink they are unreal. That hold of tension wrecks your back. My back feels so much wider just from tonight its great.

I think it was a combo of hit and supersetting close grip lat pull down and wide grip T bar tows then the deads etc destroyed my back. Did lat pull downs with a hammersmith maxhine then db single rows and the lat raises on the cable machine and hypers i was buckled leaving and still am

I told you those deads will kill you now just watch your lower back explode, constant tension without risking the injury from the lower part of the lift is the way to go -Yates style
sounds like a great workout

Dumbell rows were always one of my favorites. Miss them a lot as I don't have appropriate dumbells in my basement. I've got to find some heavy, used power blocks or something, dammit. Try the dumbell rows supported on a slight incline, maybe 25 degrees. Nice change from the normal support on a flat bench.

DB rows are something ive always done, great movement and excellent comment on changing the angle of the lift

Rich is a freak, Ive watched most of his vids

He is a freak and those arms are amazing

[DCI]

Dumbell rows were always one of my favorites. Miss them a lot as I don't have appropriate dumbells in my basement. I've got to find some heavy, used power blocks or something, dammit. Try the dumbell rows supported on a slight incline, maybe 25 degrees. Nice change from the normal support on a flat bench.

They will be tried next time thanks kel man.

[QUOTE=marcus300;6510568]I told you those deads will kill you now just watch your lower back explode, constant tension without risking the injury from the lower part of the lift is the way to go -Yates style
sounds like a great workout[\QUOTE]


Thanks, yeh was great to do those tensioned deads did actually heavier than I normally would abd streched out a few more reps than I normally wouldpicking from the floor. Back is tight today

[marcus300]

Thanks, yeh was great to do those tensioned deads did actually heavier than I normally would abd streched out a few more reps than I normally wouldpicking from the floor. Back is tight today

You did heavier weight, that's great and well done. Your going to see huge improvements and development with how you have learnt to train. You body as no alternative but to grow under the tremendous overload your putting it under,

[DCI]

You did heavier weight, that's great and well done. Your going to see huge improvements and development with how you have learnt to train. You body as no alternative but to grow under the tremendous overload your putting it under,

Yeh nothing major only 5kg heavier but it felt way better than lifting from the floor was unreal.

Thanks man, all I can say is training just keeps running around in my head all day its funny, work and all that bollicks comes second all I can think about tonight is shoulders and squeezing the muscle group and cardio again tonight, diet everything is way better I actually feel and look like a bber imo. First time ever in 6 years, the worst thing is I feel I kinda like I wasted these years compared to what I have achieved im the last 3 months I just feel I could have be twice the size I am

[marcus300]

Yeh nothing major only 5kg heavier but it felt way better than lifting from the floor was unreal.

Thanks man, all I can say is training just keeps running around in my head all day its funny, work and all that bollicks comes second all I can think about tonight is shoulders and squeezing the muscle group and cardio again tonight, diet everything is way better I actually feel and look like a bber imo. First time ever in 6 years, the worst thing is I feel I kinda like I wasted these years compared to what I have achieved im the last 3 months I just feel I could have be twice the size I am

I am really pleased for you, love this kind of motivation glad you have finally found some direction

[DCI]

Thanks, I know everyone says it on here but diet and some great advise and some proper pma in the gym its amazing what you can do and how adaptable your body is. I cant wait till I start some priming properly and gettong a shredded and proper size

[marcus300]

Just got back from the gym, did legs and went to failure only and think I am nearly fully fighting fit to start my full assault next week
Nearly puked on squats and calf raises didn't managed to keep it down. Driving home and my accelerator leg was shaking due to pressing the peddle felt really funny like twitching fit lol. This morning I was 243lbs which isn't bad because ive lost some bf while I was ill and the hgh is stripping me anyway so all good. Going to get a few more lbs back on then see where I am going to go from there

[DCI]

Lol I'm having trouble getting in and out of the car meself, this week my body is goosed I think its taking longer to recover or it'sjust still not adjusted to HIT still.

I'm broken from shoulders and the rest this week

[gearbox]

Just got back from the gym, did legs and went to failure only and think I am nearly fully fighting fit to start my full assault next week
Nearly puked on squats and calf raises didn't managed to keep it down. Driving home and my accelerator leg was shaking due to pressing the peddle felt really funny like twitching fit lol. This morning I was 243lbs which isn't bad because ive lost some bf while I was ill and the hgh is stripping me anyway so all good. Going to get a few more lbs back on then see where I am going to go from there

I imagine a 237lb dude at about 9%. Dam.......

[gearbox]

Lol I'm having trouble getting in and out of the car meself, this week my body is goosed I think its taking longer to recover or it'sjust still not adjusted to HIT still.

I'm broken from shoulders and the rest this week

I struggled when I first started. Hell, I still struggle cause I am always pushing that mark! Short and intense

[DCI]

I struggled when I first started. Hell, I still struggle cause I am always pushing that mark! Short and intense

Phew thank god I'm not the only one finding it tough. Its tough but well worth the pain and the hassle of it all

[gearbox]

Those not having problems are not doing it right with the right intensity imo.
if you can do reps and you not exhausted after two working sets then you didn't go to failure and beyond. Just like HIIT cardio. You gotta push it...

[marcus300]

Phew thank god I'm not the only one finding it tough. Its tough but well worth the pain and the hassle of it all

Those not having problems are not doing it right with the right intensity imo.
if you can do reps and you not exhausted after two working sets then you didn't go to failure and beyond. Just like HIIT cardio. You gotta push it...

You two sound like mini-Marcus's now

Your body will adapt to the intense training and obviously your muscles will become larger to deal with the amount of overload your putting on them, its just about time. Once you adapted and then its time to change things around and have a rest from HIT and do a couple of wks of volume or pyramid and let the body full heal and start preparing yourself for the next assault of high intensity training. Confuse the body and don't let it get into a groove this will keep you in the growth zone

[kelkel]

Yeh nothing major only 5kg heavier but it felt way better than lifting from the floor was unreal.

Thanks man, all I can say is training just keeps running around in my head all day its funny, work and all that bollicks comes second all I can think about tonight is shoulders and squeezing the muscle group and cardio again tonight, diet everything is way better I actually feel and look like a bber imo. First time ever in 6 years, the worst thing is I feel I kinda like I wasted these years compared to what I have achieved im the last 3 months I just feel I could have be twice the size I am

That makes it all worthwhile! Awesome.

[Zodiac82]

Just got back from the gym, did legs and went to failure only and think I am nearly fully fighting fit to start my full assault next week
Nearly puked on squats and calf raises didn't managed to keep it down. Driving home and my accelerator leg was shaking due to pressing the peddle felt really funny like twitching fit lol. This morning I was 243lbs which isn't bad because ive lost some bf while I was ill and the hgh is stripping me anyway so all good. Going to get a few more lbs back on then see where I am going to go from there

good to see almost back on track....and lol @ the leg shake....that happens to me as well as the arm I hold the wheel with

-Release the Kracken!!!-

[gearbox]

[QUOTE="marcus300;6512479"]

You two sound like mini-Marcus's now

Your body will adapt to the intense training and obviously your muscles will become larger to deal with the amount of overload your putting on them, its just about time. Once you adapted and then its time to change things around and have a rest from HIT and do a couple of wks of volume or pyramid and let the body full heal and start preparing yourself for the next assault of high intensity training. Confuse the body and don't let it get into a groove this will keep you in the growth zone [/QUOTE


Best compliment ever. I am changing my name to mini Marcus!

[DCI]

Those not having problems are not doing it right with the right intensity imo.
if you can do reps and you not exhausted after two working sets then you didn't go to failure and beyond. Just like HIIT cardio. You gotta push it...

Yeh the working sets are great to just get the blood up but at the hit phase I am really hammering it hard which is great once you get up there and the blood is literrally firing around your body it is crazy the amount you can achieve. Once I get started I just cannot stop and it annoys me I feel I am being delayed or recovering too much if that makes sense. Cardio is going great it's nearly there for me as a recovery as it feels less stressing on the body lol compared to the weight training.

You two sound like mini-Marcus's now

Your body will adapt to the intense training and obviously your muscles will become larger to deal with the amount of overload your putting on them, its just about time. Once you adapted and then its time to change things around and have a rest from HIT and do a couple of wks of volume or pyramid and let the body full heal and start preparing yourself for the next assault of high intensity training. Confuse the body and don't let it get into a groove this will keep you in the growth zone

Thanks man for that.

Next week I only have 3 days in the gym and I am going to have a blow out over the weekend some drinks and maybe some cardio on the friday night in the hotel gym, I doubt they have mad weights lol. Then would you think it's time to swop over to pyramid training for 8 weeks then back to hit ya? Been meaning to ask this as you were saying to mix it up.

As normally I would just change the body group training.

@ kelkel thanks man its really starting to work now and as I said it's great

[kelkel]

Awesome DCI! And that will provide even more motivation for you.

[GirlyGymRat]

In bold above. You've had a lot of injuries lately. What the big man said will work best for now until 100% healthy. Then you can re-evaluate and notch it up if the need/desire arises.

Thanks Marcus and Kel. I graduated to 2 lb weights in PT this week! I hope to be back lifting in July!

[DCI]

Awesome DCI! And that will provide even more motivation for you.

Thanks man, I think meself and gearbox are flat to the matt into this teaining. It is exciting I'm thinking the two of us are headlong into it

[gearbox]

Thanks man, I think meself and gearbox are flat to the matt into this teaining. It is exciting I'm thinking the two of us are headlong into it

I am cutting right now, but I carb up before I am going to train so I can train hard/intense/strict/and fast!
Just cause I am cutting doesn't mean I cant get stronger!

[gearbox]

Thanks Marcus and Kel. I graduated to 2 lb weights in PT this week! I hope to be back lifting in July!

Thats awesome ggr keep it up!

[marcus300]

When performing your working sets don't under estimate the importance of the negative side of the rep. When performing your movement you want to slowly lower the weight and explode out into the positive side. Really try and control the eccentric part and put more effort into lowering it slower than when your performing the positive. This will increase the intensity and cause a lot more muscle damage which will result in more of a productive workout.

[auswest]

When performing your working sets don't under estimate the importance of the negative side of the rep. When performing your movement you want to slowly lower the weight and explode out into the positive side. Really try and control the eccentric part and put more effort into lowering it slower than when your performing the positive. This will increase the intensity and cause a lot more muscle damage which will result in more of a productive workout.

Mhmm it makes me cringe watching people in the gym allowing the bar when pressing to free fall into their chest, or curl a db and drop it down again, you must always be in control of the weight. So many people stuff this up on every exercise, so many people just going through the motions in the gym and making no progress. You should always be trying to improve your lift,
most people do not have a clue how to actually recruit the muscle they're trying to use they just go through the motion of how they see the lift performed its ridiculous.
I believe they see the lift as getting the bar or db from point a to point b, rather than focusing on the muscle group they are attempting to use.
Every 3 months or so I look back and am amazed how much I have progressed in actually recruiting a targeted muscle, I don't think this will ever stop either.. Forever perfecting and learning.