**Marcus's HIT Dungeon**

[Sfla80]

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

Thanks. Sorry guess I missed more then I thought on the thread.

[kelkel]

No worries. Just alerting you to some good stuff back there!

[marcus300]

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.

Well done.
If you train alone its going to be impossible to implement any forced or negatives so your only other options are rest pause like Kel stated and also dropsets. Any of these methods will take to failure and beyond which will increase the trauma and breakdown of your muscle tissue. Once this stress has occurred to your muscles its all about repairing them which your body does over time so don't think more is better because in this case not.

For muscle regeneration to occur you have to put your body under enough overload and stress for it to compensate by building bigger and thicker muscles. So when your in the gym don't waste time doing set after set not going to failure, maximize your muscle fibre recruitment and train to failure. Once you have stimulated and put enough stress on your muscles there is no more you can do except let the body repair and grow. If anyone is new to this type of training start of by learning how to train to failure using one/two sets, once you have mastered taking your body into this pain zone then you can try using advanced high intensity techniques such as forced/negatives/rest pause/dropsets and go beyond failure. Its not easy to continually put your body under this kind of assault every week but if you want to be the best you can why not send the most powerful message possible.

[kelkel]

Well done.
If you train alone its going to be impossible to implement any forced or negatives so your only other options are rest pause like Kel stated and also dropsets. Any of these methods will take to failure and beyond which will increase the trauma and breakdown of your muscle tissue. Once this stress has occurred to your muscles its all about repairing them which your body does over time so don't think more is better because in this case not.

For muscle regeneration to occur you have to put your body under enough overload and stress for it to compensate by building bigger and thicker muscles. So when your in the gym don't waste time doing set after set not going to failure, maximize your muscle fibre recruitment and train to failure. Once you have stimulated and put enough stress on your muscles there is no more you can do except let the body repair and grow. If anyone is new to this type of training start of by learning how to train to failure using one/two sets, once you have mastered taking your body into this pain zone then you can try using advanced high intensity techniques such as forced/negatives/rest pause/dropsets and go beyond failure. Its not easy to continually put your body under this kind of assault every week but if you want to be the best you can why not send the most powerful message possible.

One of the best sentences in this entire thread!

[AD]

marcus, i started using your method of rest-pause in my training this wk. i used it with machine shoulder press, leg press, and incline bench press. i train alone, so i use machines a lot.

anyway, i start with a weight that i can barely do 6 reps, catch my breath for 10-15 secs and go again, same weight. but i could barely get even 1 more. half rep or at most 1. i didnt bother trying again after another 10-15 sec. i switched to drop set instead.

maybe my body structure and muscle conditioning is more suited for dropsets and not rest-pause?

[marcus300]

marcus, i started using your method of rest-pause in my training this wk. i used it with machine shoulder press, leg press, and incline bench press. i train alone, so i use machines a lot.

anyway, i start with a weight that i can barely do 6 reps, catch my breath for 10-15 secs and go again, same weight. but i could barely get even 1 more. half rep or at most 1. i didnt bother trying again after another 10-15 sec. i switched to drop set instead.

maybe my body structure and muscle conditioning is more suited for dropsets and not rest-pause?

You have to get the right mind set and mentally prepare yourself for a serious set. What I would try is reduce the weight so your getting around 8 reps and take 15 deep breaths on the rest pause and carry on. See if that helps.

[marcus300]

One of the best sentences in this entire thread!

Thank you

[panntastic]

Morning all

Quick tip for you guys
Money on milky to take the most improved comp
Met him yesterday and he's looking in top form

[Sfla80]

Well done.
If you train alone its going to be impossible to implement any forced or negatives so your only other options are rest pause like Kel stated and also dropsets. Any of these methods will take to failure and beyond which will increase the trauma and breakdown of your muscle tissue. Once this stress has occurred to your muscles its all about repairing them which your body does over time so don't think more is better because in this case not.

For muscle regeneration to occur you have to put your body under enough overload and stress for it to compensate by building bigger and thicker muscles. So when your in the gym don't waste time doing set after set not going to failure, maximize your muscle fibre recruitment and train to failure. Once you have stimulated and put enough stress on your muscles there is no more you can do except let the body repair and grow. If anyone is new to this type of training start of by learning how to train to failure using one/two sets, once you have mastered taking your body into this pain zone then you can try using advanced high intensity techniques such as forced/negatives/rest pause/dropsets and go beyond failure. Its not easy to continually put your body under this kind of assault every week but if you want to be the best you can why not send the most powerful message possible.

Ok tonight will be shoulders again. I'm gonna stick to trying to go beyond failure before I implement r/p and any negatives. This new training has me excited for the gym again and can't wait to go. At work now and all I'm thinking about is my excersises. So today's routine will be straight from Dorian's routine.

Db shoulder press, maybe smith machine though.
Standing db lateral raise
Bent over db raise
Cable lats.

[DCI]

Over in the uk its sunny and wishing the gym was good enough to bother training in the hotel

[marcus300]

Morning all

Quick tip for you guys
Money on milky to take the most improved comp
Met him yesterday and he's looking in top form

That's great news,

Ok tonight will be shoulders again. I'm gonna stick to trying to go beyond failure before I implement r/p and any negatives. This new training has me excited for the gym again and can't wait to go. At work now and all I'm thinking about is my excersises. So today's routine will be straight from Dorian's routine.

Db shoulder press, maybe smith machine though.
Standing db lateral raise
Bent over db raise
Cable lats.

Let me know how you get on and how you find going to failure and are you truly going to failure

Over in the uk its sunny and wishing the gym was good enough to bother training in the hotel

Hotel gym's are usually shite anyway, just have a break and start when you get back

[gearbox]

That's great news,

Let me know how you get on and how you find going to failure and are you truly going to failure

Hotel gym's are usually shite anyway, just have a break and start when you get back

MINI MARCUS does not take breaks

[DCI]

Lol gb

Marcus yeh just enjoying the break to be honest was hoping the gym would be more than just a fitness place. But least the weather is nice and have this parked behind me.

[kelkel]

Borrow it!

[gearbox]

Steal it and put Marcus or kel's address on the sorry note!!

[MajorPectorial]

training to failure or +2-3 assists is a must imho. You defo shpuldnt work the same muscle group every day. But as long as u rest a worked muscle group usually until the ache or tenderness is gone. N honestly honestly honestly. If u reallt really push n grunt svream n shout those extra reps like ur lufe depended on it AND really flexed particular muscles. I.e shoulder press trying to get.your arms to your ears. Not trying to straighten your arms meaning u use n fkex ur shoulder myscles. Not so much bringing in ur triceps u will experience a burn like no other. I find kai greenee ill never beva weight lifter really explains this for most ppl. Take a gander. Its worth it.

[DCI]

Steal it and put Marcus or kel's address on the sorry note!!

Lol thats what I was thinking too lol

[canesfan804]

Marcus, Kel, Cape, Humanproject, Electramaddox and anyone else who has competition experience, I need some help (actually MrsCanesfan) and just posted in the Competitive bodybuilding QA. Sorry to interrupt but I know alot of you experienced builders keep up with this thread.

[marcus300]

What is everybody's plans for the summer, is it bulk, lean bulk, cut or just coast?? any how are you going to achieve your goals?

[lovbyts]

All of the above. My goals are simple, as long as I am not going backwards I'm going forward.

[AD]

cut, and hopefully a little lean bulk. really want to see more than the top 2 abs currently.

heavy training as described in this thread.

carb cycling.

the good thing is, where i come from, its always summer. which means i don't have a deadline. so i don't have to diet too drastically, and can take as long as i have to.

[DCI]

All of the above. My goals are simple, as long as I am not going backwards I'm going forward.

What you said I want to try and lean out some more and try to gain more size while enhancing my knowledge of diet and training

[kronik420]

im starting my cut now for summer (which is 7 months away)

lol got lots of fat to lose..

since i find it hard to restrict calories (big appetite lol) imma focus more on cardio and keeping diet clean.. and try to cut out all forms of sugar..

[Zodiac82]

little bit of a cut, which im in the process now of doing....then a lean bulk/ recomp

-Release the Kracken!!!-

[kelkel]

Put some more muscle on. Like to add about 10lbs.

[Back In Black]

Bulk all year!

[milky01623]

What is everybody's plans for the summer, is it bulk, lean bulk, cut or just coast?? any how are you going to achieve your goals?

Well big fella after the comp I shall pick a local show to me and begin prep which I would imagine will start with a massive bulk lol

[marcus300]

im starting my cut now for summer (which is 7 months away)

lol got lots of fat to lose..

since i find it hard to restrict calories (big appetite lol) imma focus more on cardio and keeping diet clean.. and try to cut out all forms of sugar..

Try some carb cycling and cardio I also don't like restricting cals to much i'd rather do it via cardio and carb cycling

[marcus300]

Bulk all year!

what's your goal?

[marcus300]

Well big fella after the comp I shall pick a local show to me and begin prep which I would imagine will start with a massive bulk lol

I may be in the audience on your first show lol

[marcus300]

Put some more muscle on. Like to add about 10lbs.

Whats the plan of attack, how you going to go about doing that Kel?

[marcus300]

little bit of a cut, which im in the process now of doing....then a lean bulk/ recomp

-Release the Kracken!!!-

How is it going?

[milky01623]

I may be in the audience on your first show lol

You'd better be big man lol

[Back In Black]

what's your goal?

Mid June as close to 196lbs and 10% as I can be. Currently 193 @ 12%ish

End October 210-215 @ 10%. Then re-assess.

[canesfan804]

Lean out a bit but maintain weight so I guess that would be lean bulk. Carb cycling with IF is working nicely so far. Although I did lose a bit of weight the first week I have maintained the last 2+ weeks. Abs are coming in nicely.

What are your feelings on IF diet Marcus? From what I have read so far Im thinking you prob dont like it. I am trying to catch up on the thread. I like what I have read so far and cant wait till August so I can do the HIT training with some 24/7 feeding. At 34 Im prob a little late in the game but I want to be THAT DUDE eventually. The one that everyone stops and thinks WOW that is one huge f***er! Plus when these girls start dating I want to scare the shit outta them when I answer the door. Thanks for taking the time to keep such a good thread!

[Sfla80]

Just turned 33 and want to get as lean and strong as I have ever been. Been doing good. Strength is def up, just need to buckle down and do cardio.

So all in all, add lean lbm.

[kelkel]

Whats the plan of attack, how you going to go about doing that Kel?

Well, basically keep doing what I'm doing. It's slowly working based on the mirror anyway. I avoid the scale, except this one time I was forced on it a while back! When I get through some medical stuff soon it may be time to "improve" on my TRT, so to speak! In a month or so I think.

[DCI]

Chest tonight back to pyramid swtting dam it was hard after the weekend away and all the driving and activities. Did cardio was destroyed

[Zodiac82]

How is it going?

the cuts goin pretty good....I've hit a few snags just from bein too tired to hit the gym after work or a little bit of careless eatin here and there(but still losing bf)....all the while my strength hasn't diminished at all and is up on all lifts. So if I tighten up the diet even more then I can get where I wanna be for the next phase

-Release the Kracken!!!-

[marcus300]

Lean out a bit but maintain weight so I guess that would be lean bulk. Carb cycling with IF is working nicely so far. Although I did lose a bit of weight the first week I have maintained the last 2+ weeks. Abs are coming in nicely.

What are your feelings on IF diet Marcus? From what I have read so far Im thinking you prob dont like it. I am trying to catch up on the thread. I like what I have read so far and cant wait till August so I can do the HIT training with some 24/7 feeding. At 34 Im prob a little late in the game but I want to be THAT DUDE eventually. The one that everyone stops and thinks WOW that is one huge f***er! Plus when these girls start dating I want to scare the shit outta them when I answer the door. Thanks for taking the time to keep such a good thread!

I don't do any kind of fasting even though I've seen some guys achieve some great results my body just isn't suited to this way of cutting bf. When you carry a lot of muscle tissue it needs constantly feeding and my body thrives of carbs so fasting for hours on end just doesn't work well with my body type. Every lb of muscle tissue I build is so precious to me I wont just burn it away, my main concern when dieting is preservation of my tissue and fat loss is second. I dont cut fast I always do it slowly and steady and adjust cals or cardio to keep tricking my body into burning fat as fuel while preserving tissue. I go though hell building tissue so the last thing I want to do is just let it burn away with one of these diets what doesn't suit my body type. I train hard heavy and intense and I eat big no matter what my goals are this helps me maintain my muscle tissue even when cutting.

I am not taking anything away from anyone who uses the IF approach but many who use this approach are ripped to the bone but done carry a great deal of muscle tissue and in my past I've done certain diet and my tissue just burns away and its like a vicious circle building tissue then cutting fat but at the cost of burning tissue aswell and for me that's not what I do or advice. Every lb of tissue I want to keep and I will do everything in my power to keep it and it that involves me cutting at a very slow and steady pace than that's how I attack it.


Losing bf is a gradual process if you want lasting results so I attack more or less everything whether that's bulking or cutting via carb cycling. I eat small frequent meals what promotes efficient muscle growth from my intense training and I work my carbs around my workout days to confuse my body into burning fat as fuel while not resetting my metabolism or going into starvation mode. I usually start off with the aim to hit my maintenance cals but use cardio to make a deficit on my energy output, once I come to a hault in my gains I will carb cycle and slowly reduce carbs suited to how I respond, they are only minor adjustment and sometimes its daily adjustment whats needed depending how I look and feel. I know I say this all the time but you can't reinvent the wheel we know what works from looking back over the decades how bodybuilders build and lose bf all you need to do is adjust things so they suit your body type and workload. I am constantly feeding my body to preserve muscle tissue whether bulking or cutting and I can honestly say that's how I have built and maintained so much muscle over the years and if you ask any bodybuilder who is carrying a high % of tissue he will say the same.