**Marcus's HIT Dungeon**

[marcus300]

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.

Good post and very true

[DCI]

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!

Thats cool man let us all know how you are getting on. I think I will be doing the same myself now coming outta may and into june some priming and then I think I am ready for some aas

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.

This is too common people not focusing correctly and to be honest I was one of them but now before I even lift in my minds eye I am already thinking of the muscle that is going to be tensioned and controlling the weight up and down

[Sfla80]

marcus, or any one else that wants to chime in ....you recommended me the dorian blood n guts routine for my back. Well I have implemented most of his workouts now. My problem arouse today with shoulders.

His routine:

Db press
Lat raise
Bent over lat raise
Cable lat raise

I killed it today could barely lift my arms up when I left the gym. The issue that happen was when I went for my working set on DB press. I pushed 80# for 6 times, probably could have got one more but didn't push with no spot. But when I go to lift the db to starting point above my head, arms started shaking, almost like I couldn't handle the weight, but throughout the actual movements were controlled and good form. But at the first top point I felt like I would lose the weight. Since no spot having issues. Any ideas for me to keep moving the weight up? I must be a little weaker in one area for this to happen.

Sorry kinda hard to explain what happened but hopefully someone understands and maybe could help on this. Thanks.

[kelkel]

I see Marcus lurking so I'll give you the readers digest answer. Try switching to a smith machine until you get used to the intensity. Unless or course the shaking was caused by a nutritional caveat.

[Sfla80]

I see Marcus lurking so I'll give you the readers digest answer. Try switching to a smith machine until you get used to the intensity. Unless or course the shaking was caused by a nutritional caveat.

Ok Kel, will try the smith. But like I said I do control the workout, its just the beginning of that point, that had the problem. I think I will try one more time at that weight and maybe just ask for a spot just in case. What about the hammer strength press? will this be suffice too?

[kelkel]

Doesn't matter what piece of equipment you use as long as YOU feel it and get positive results.


"One man's meat is another mans poison."

[DSM4Life]

"One man's meat is another mans poison."

Amen to that.

[kelkel]

Slightly out of context.

But hysterical none the less.

[crazy mike]

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.

People who do that don't have an understanding of what they are doing. There is positive and negative movement to all exercises basically. If you can't control he weight you are going to have to cheat. Going Very heavy cheating has it's place. ...crazy mike

[Zodiac82]

People who do that don't have an understanding of what they are doing. There is positive and negative movement to all exercises basically. If you can't control he weight you are going to have to cheat. Going Very heavy cheating has it's place. ...crazy mike

lol I love seeing ppl on the lat pull....using it like they're rowing a boat....smh

-Release the Kracken!!!-

[marcus300]

marcus, or any one else that wants to chime in ....you recommended me the dorian blood n guts routine for my back. Well I have implemented most of his workouts now. My problem arouse today with shoulders.

His routine:

Db press
Lat raise
Bent over lat raise
Cable lat raise

I killed it today could barely lift my arms up when I left the gym. The issue that happen was when I went for my working set on DB press. I pushed 80# for 6 times, probably could have got one more but didn't push with no spot. But when I go to lift the db to starting point above my head, arms started shaking, almost like I couldn't handle the weight, but throughout the actual movements were controlled and good form. But at the first top point I felt like I would lose the weight. Since no spot having issues. Any ideas for me to keep moving the weight up? I must be a little weaker in one area for this to happen.

Sorry kinda hard to explain what happened but hopefully someone understands and maybe could help on this. Thanks.

Sounds like your a little weaker on the static strength side of things which is unusual because that normally comes after positive strength but all you can do is work on it and build more confidence up, like Kel stated try smith machine see if that helps...My eyeballs shake once I start with db press which is a crazy feeling...

[Knockout_Power]

marcus, or any one else that wants to chime in ....you recommended me the dorian blood n guts routine for my back. Well I have implemented most of his workouts now. My problem arouse today with shoulders.

His routine:

Db press
Lat raise
Bent over lat raise
Cable lat raise

I killed it today could barely lift my arms up when I left the gym. The issue that happen was when I went for my working set on DB press. I pushed 80# for 6 times, probably could have got one more but didn't push with no spot. But when I go to lift the db to starting point above my head, arms started shaking, almost like I couldn't handle the weight, but throughout the actual movements were controlled and good form. But at the first top point I felt like I would lose the weight. Since no spot having issues. Any ideas for me to keep moving the weight up? I must be a little weaker in one area for this to happen.

Sorry kinda hard to explain what happened but hopefully someone understands and maybe could help on this. Thanks.

your lift off problems could stem from weak triceps or elbow problems. I noticed that when I really started to take my tricep training seriously, it helped stabilize a lot of my pressing movements.

[Sfla80]

Thanks Marcus and knockout. Going to focus on tris and probably smith for a few weeks and see if there's any changes

[marcus300]

Thanks Marcus and knockout. Going to focus on tris and probably smith for a few weeks and see if there's any changes

Also try some static strength exercises on the smith machine, load it and hold it for a count of ten while you trying to push further up doesn't take long before your static strength goes throw the roof

[crazy mike]

[QUOTE=kelkel;6515684]Doesn't matter what piece of equipment you use as long as YOU feel it and get positive results.

^^^^Ya know that what I used to tell all the people that I trained as well as the intermediates that wanted advise on this or that to get the right feeling. They would ask so n so said to do this and so n so said no do this. Well you try it for a few and if you feel it during and AFTER then it is working for you. What ever you feel the most, if it's not injury related do it. ...crazy mike

[crazy mike]

Also try some static strength exercises on the smith machine, load it and hold it for a count of ten while you trying to push further up doesn't take long before your static strength goes throw the roof

I was using the smith most all of the time on my come back here, It was great to do both that you speak of because of the controlling factor of the stand. I agree with Marcus with what he suggests. On the machine I was able to work on my explosions with out fear of losing the bar, I also was able to work the negatives by lowering it a little and a short push back, lower and a short push up and down if possible the again as you reach you chest, pause in tension and explode. You can do a lot with this machine. However free bench work will hit all the secondary and tie in muscles. ...crazy mike, (I hope that made sense to you all)

[Sfla80]

Can't figure out mutliple quotes on phone lol so, thanks for all the advise. Gonna try smith next week with the negatives and explosive movements. Ill report back to you next Friday when I do shoulders again. Thanks guys!!

[Zodiac82]

Can't figure out mutliple quotes on phone lol so, thanks for all the advise. Gonna try smith next week with the negatives and explosive movements. Ill report back to you next Friday when I do shoulders again. Thanks guys!!

lol took me the longest too....touch the heading by the name and press select....done to each member u want to quote....the hit ur menu and push multi-select....then input text in between quotes....

oh and I f'd up my almond and chicken lmao

-Release the Kracken!!!-

[Sfla80]

lol took me the longest too....touch the heading by the name and press select....done to each member u want to quote....the hit ur menu and push multi-select....then input text in between quotes....

oh and I f'd up my almond and chicken lmao

-Release the Kracken!!!-

Thanks!

Lmao, I'll try to put together an entire recipe breaking down each step.

[Zodiac82]

Thanks!

Lmao, I'll try to put together an entire recipe breaking down each step.

lol thanks

-Release the Kracken!!!-

[marcus300]

Can't figure out mutliple quotes on phone lol so, thanks for all the advise. Gonna try smith next week with the negatives and explosive movements. Ill report back to you next Friday when I do shoulders again. Thanks guys!!

Yes please give us some more feedback and once you have tried the things we have mentioned

[marcus300]

“Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength”
--- Mike Mentzer

“…one set to failure is all that is required to stimulate an increase in strength and size – with no number of lesser sets having the same effect”
– Mike Mentzer

[DCI]

8 lines of truth right there

[marcus300]

Trained back today and had a good session. Moved some decent weight and my intensity is creeping up again.....

[marcus300]

Training fuked up this week due to work schedule but things are stabilising now. My weight is levelling off and my training is getting more intense.....Will update soon once ive been to the gym

[gearbox]

"Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength"
--- Mike Mentzer

"...one set to failure is all that is required to stimulate an increase in strength and size - with no number of lesser sets having the same effect"
- Mike Mentzer

I tried one set to failure with added drop set. First time only doing one working set. Felt good. Will see how sore I am.
Reason I have always done 2 working sets is cause I am trying to get use to beyond failure and still learning to push my muscles beyond the max!

[DCI]

Training has gone out the window for me this week as off to the uk for a car show and getting that ready has taken up all my time. Leaving things till last minute is always entertaining lol

[marcus300]

I tried one set to failure with added drop set. First time only doing one working set. Felt good. Will see how sore I am.
Reason I have always done 2 working sets is cause I am trying to get use to beyond failure and still learning to push my muscles beyond the max!

That's a wise thing to do before totally going beyond failure. Let me know how you go on doing one working set. The one thing what you can concentrate on is that ONE set going to failure and beyond, you know in the back of your mind there isn't another set coming up so you have to put everything into it....

Training has gone out the window for me this week as off to the uk for a car show and getting that ready has taken up all my time. Leaving things till last minute is always entertaining lol

Coming to the UK you will soon get back into things when you return.. A rest will do you good

[DCI]

Yeh man heading down south to brooklands, leaving tomorrow night arriving in the uk 1am friday morning then driving down to there into the hotel bed and to the meseum lol yeh a break and blow out is needed, then back into it can't wait

[marcus300]

Performing that last impossible rep and truly going to failure will cause your body to dip into its reserves what will force your body to compensate and protect itself by growing bigger. High intensity workouts put extreme overload on your body what promote muscular growth, so always do that last rep to true failure

[Sfla80]

Marcus, in dorian's videos, well mostly only the shoulders, he has the guys doing half reps when they get to failure. Would these half reps work with most any excerises or should they just be performed on certain ones? Chest on tues and back yesterday and I haven't been this sore in a long time. Killng it btw. I didn't try half reps on the chest routine, but I did do them on most of my back, instead on doing drops. Will this be effective?

[milky01623]

Yeh man heading down south to brooklands, leaving tomorrow night arriving in the uk 1am friday morning then driving down to there into the hotel bed and to the meseum lol yeh a break and blow out is needed, then back into it can't wait

Mercedes world???
That place is awesome

[marcus300]

Marcus, in dorian's videos, well mostly only the shoulders, he has the guys doing half reps when they get to failure. Would these half reps work with most any excerises or should they just be performed on certain ones? Chest on tues and back yesterday and I haven't been this sore in a long time. Killng it btw. I didn't try half reps on the chest routine, but I did do them on most of my back, instead on doing drops. Will this be effective?

When I talk about going to failure I mean were you can't push or pull another rep out no matter what, if someone had a gun to your head you still couldn't do another rep and your down to doing half cheated reps and quarters. Don't leave anything in the tank for the next set don't even be thinking about the next set, failure means you cant lift or pull that weight on your own even if your life depended on it. So when I say failure don't disregard it as when the lactic acid starts flowing through your muscles and you start to think this is my last rep, oh no failure means failure and you cant do another rep or even half rep and you have come to positive failure.

The above is what I wrote a few pages back which may help On certain movements I do implement half reps or even quarters but it does depend on which exercise I am doing. I like going right down to half and quarters on laterals and sometimes on chest or delts, it depends if I want to keep the intensity high and going on that movement so yes use half reps when possible to get right down to failure on your working set.

Have you seen any developments in size with these kind of training?

[kelkel]

Morning Marcus!

[marcus300]

Morning Marcus!

Morning You got pm

[DCI]

Mercedes world???
That place is awesome

Yeh hopefully going to an italian car show should be good fun. Got my custom stereo in the car done last night. Took some pics today of me leaned out a good bit ill throw them up sunday

[Sfla80]

When I talk about going to failure I mean were you can't push or pull another rep out no matter what, if someone had a gun to your head you still couldn't do another rep and your down to doing half cheated reps and quarters. Don't leave anything in the tank for the next set don't even be thinking about the next set, failure means you cant lift or pull that weight on your own even if your life depended on it. So when I say failure don't disregard it as when the lactic acid starts flowing through your muscles and you start to think this is my last rep, oh no failure means failure and you cant do another rep or even half rep and you have come to positive failure.

The above is what I wrote a few pages back which may help On certain movements I do implement half reps or even quarters but it does depend on which exercise I am doing. I like going right down to half and quarters on laterals and sometimes on chest or delts, it depends if I want to keep the intensity high and going on that movement so yes use half reps when possible to get right down to failure on your working set.

Have you seen any developments in size with these kind of training?

Yeah I end up missing some pages of this thread, since its a highly trafficked one. Lol :/

Strength has def gone up. Size I feel full right now if that makes sense. I'm not a big guy though either. Plus took me awhile to get over the hump of just working for that one set. Was hard to get out of the mind frame that was it. And I wasn't doing 3-4 sets. Now i got this down I'm trying to push beyond failure with out a spot, or partner, but most excersises it's not an issues.

[kelkel]

I train alone as well. Rest-pause works well here when it's impractical to strip plates. I'll often do a rest-pause set immediately followed with one drop set. It just takes a little more time to strip the weight but doing the R-P first makes it work.

kel

[Sfla80]

I train alone as well. Rest-pause works well here when it's impractical to strip plates. I'll often do a rest-pause set immediately followed with one drop set. It just takes a little more time to strip the weight but doing the R-P first makes it work.

kel

Kel I'm in my phone at work so can't check right now but I'm going to at home. But was curious if you know any good videos showing R/P?

[kelkel]

Marcus has explained it well previously but here's a video with a well spoken guy that is pretty concise in his explaination:

Rest Pause Intensity Technique.flv - YouTube