**Marcus's HIT Dungeon**

[IronClydes]

Also try not to cram in every excersise into one session... Can't happen... That's why you hit each muscle head in a certain manner... Then the next time you go in for that same excersise switch up your excersises to hit the muscle at a different angle... Just don't want you to burn yourself out(I think I was on the verge/am so I'm definitely taking a day off here and there moreso... We grow outside the gym not in it...

Understood. It's hard not to throw in more excercises when I feel I still have energy and my muscles aren't destroyed...

[NACH3]

Just reviewed my diet changes and I dropped from 3400 to 2900 net calories (accounting for what was burned in exercise) 6 weeks ago. My blast started exactly 3 weeks ago. I was at 4000 for my first blast and gaining muscle while leaning. How is it that I lowered my net calories by 500 (1000 less that last cycle) 6 weeks ago and have barely trimmed fat? I am losing, but not as expected.

Diet and your training program accounts for like 90% of your success(I believe diet is like 80%... You may not be eating enough! Which in turn can slow your metabolism down...

And I really think your overthinking all this training stuff.... Stick to s plan for 6 wks don't deviate as that'll be your only way of knowing(take pics in the same spot same angle and you'll notice if anything is changing!

I know your trying to get this down but it's the rep range that's so important as well as how your hitting your muscles.... Like AG explained...by his thread has made a deep impact on my training and I'm very thankful that the Biggens/vets showed me how it's done!

[NACH3]

Understood. It's hard not to throw in more excercises when I feel I still have energy and my muscles aren't destroyed...

That means one thing... Your not going heavy enough nor to failure and beyond... Theres no way I could go w/o for more than 45-50min w/weights and I likecto be around 40min... I know this sounds weird but em when I first came to this thread j was doing the same thing - and I thought for sure I was going to failure - boy was I wrong!

Use your feeler sets as just that to gauge how heavy you can go on your working sets.... And try not to go past that 10-12(Max) on your reps(combined)...

[Sfla80]

Agreed, cuts looking good

Thanks tduff

[Sfla80]

I have never tried the cable laterals behind the back, never seen it before, sounds interesting! Why do you do behind? What's the main benefit?

I love them tduff.

I would say I feel.them alot.in traps and rear delts. (Mayne someone else can chim in if I'm wrong)

Back.and rear delts are my down fall.right now. So major focal point for.me.

Very bad genetics in my back

[IronClydes]

Diet and your training program accounts for like 90% of your success(I believe diet is like 80%... You may not be eating enough! Which in turn can slow your metabolism down...

And I really think your overthinking all this training stuff.... Stick to s plan for 6 wks don't deviate as that'll be your only way of knowing(take pics in the same spot same angle and you'll notice if anything is changing!

I know your trying to get this down but it's the rep range that's so important as well as how your hitting your muscles.... Like AG explained...by his thread has made a deep impact on my training and I'm very thankful that the Biggens/vets showed me how it's done!

I hear you Nach. Thanks.

I keep strict track on diet and workout stats over time. I can look back the past year in my planner and know exactly how much sleep, calories, macros, workouts, test, etc. and gauge according to my bloodwork, phyiscal stats, etc. Just haven't quite found all my sweet spots yet. Going in the right direction and every new day is better than those past.

[IronClydes]

That means one thing... Your not going heavy enough nor to failure and beyond... Theres no way I could go w/o for more than 45-50min w/weights and I likecto be around 40min... I know this sounds weird but em when I first came to this thread j was doing the same thing - and I thought for sure I was going to failure - boy was I wrong!

Use your feeler sets as just that to gauge how heavy you can go on your working sets.... And try not to go past that 10-12(Max) on your reps(combined)...

I hear ya and truly am working towards that as my goal. I am better at this on may larger muscles such as thighs and chest. Working the rest up there. Will post as I do better, but that's why I share my workout stats with extra detail, such as weights, etc., because I know I need this feedback to better myself.

[IronClydes]

I love them tduff.

I would say I feel.them alot.in traps and rear delts. (Mayne someone else can chim in if I'm wrong)

Back.and rear delts are my down fall.right now. So major focal point for.me.

Very bad genetics in my back

I'll have to pay more attention to your workouts and how you overcome those, as they are also my weaknesses: rear delts, back width, and then hamstrings.

[Sfla80]

I'll have to pay more attention to your workouts and how you overcome those, as they are also my weaknesses: rear delts, back width, and then hamstrings.

We are in the same boat then...hams are.mine too. Although back and hams are strong!! Just can't get the separation

[IronClydes]

We are in the same boat then...hams are.mine too. Although back and hams are strong!! Just can't get the separation

Exactly the same. I can pull a lot of weight on them...I always take the whole stack of weights when doing leying leg curls at the gym...and that still doesn't get my to the lower reps Im after.

[kelkel]

I'm also getting straps(I have a strong grip) but my grip is starting to fail b4 my back does... So straps it is...

Reading a lot of banter about straps. It's simple. Use them. There's absolutely no reason not to. I'm sure no one here has a weak grip so what's the point of not using them? Use them, it extends your set and allows you to focus on the muscle, not a failing grip.

[kelkel]

Understood. It's hard not to throw in more excercises when I feel I still have energy and my muscles aren't destroyed...

Then increase the intensity td.

[IronClydes]

Working on that Kel.

My problem is good form: prevention injury, and not training the wrong muscles with poor form.

Once I get to the point where I can burn out, I am unable to proceed under the heavy weight with good form.

This is where I am stuck in the higher reps.

[Java Man]

Spoke w/ Marcus early this morning via email. He is still training hard and building some tissue. Sounds like he has been working around the RC issue and busting @ss.
He said he is still very busy, but to let everyone know he will be back soon.

I was wondering where the big guy was. I've been reading a little of the backlog I missed and it looks like he hasn't been around much recently. RC problem? I hope that's not permanent. We are getting old and those kinds of things sneak up and stay with us as we age. I'm super careful these days compared to how reckless I was in my youth.

[Java Man]

Have a biopsy on my thyroid tomorrow, there is a 1 inch nodule that they have to use ultrasound guided biopsy on, kinda fuking with me right now. Lost a very close friend to cancer not too long ago, my mind is getting sketchy, trying not to think about it but it is starting to get to me. Going to destroy my shoulders tomorrow and try to vent some of this shitty energy that is building up, then I am going to get drunk with my life long buddy when it is done, going to need a friend to talk to, to get my mind off it.

Good luck zempey. probably no big deal. Let us know what you find out.

[Java Man]

How much mass have you gained since 2013 Sfla? You are much bigger and leaner than you were a few years ago. In fact everyone in this thread who is still around is looking really good compared to a few years ago. Nice going guys and gals.

[hawk14dl]

Still on my week off.

I had softball tonight. Played 1st one game and pitched second game. I've been having throwing arm problems so this gave me time off too. Hoping to get some healing accomplished.

Hit a grand slam tonight to put my team in the lead late in the game. It's nice to play fully rested. Had a great night.

Also closed on my house today. Moving tomorrow, that'll be fun

[almostgone]

I'm in the same place right now. I seem to get a more intense burn in the higher rep ranges, supersetting, especially in accessory work. Still haven't figured how to get those down to the HIT rep ranges without killing my form and causing injury. It seems I always have to cut myself short, before a total burnout, on the HIT ranges with accessory work, because my form gets too sloppy. That's why the burn is better at higher reps and supersetting those accessory exercises. Hard to superset in HIT ranges as well...

For me, it depends which exercises I am super setting, but for example, super setting d'bell flyes w/ presses. I aim for 8-10 reps on flyes and then go straight into d'bell presses without setting down the bells. I try to hit 6 reps or so initially on presses, and then I drop set until the the muscles are completely fragged and I can't get any more reps. So for super setting flyes w/ presses, I may end up hitting a total of 20+ reps between flyes and presses. I don't try to superset and stay within the 8-12 rep range I don't know that I could and hit complete failure.
Don't know if that makes sense, Tduff. If it doesn't let me know, and I'll try to reword it.
I lift at home in my shop so I roll my FID bench over to my bells and let the fun begin.

[almostgone]

I was wondering where the big guy was. I've been reading a little of the backlog I missed and it looks like he hasn't been around much recently. RC problem? I hope that's not permanent. We are getting old and those kinds of things sneak up and stay with us as we age. I'm super careful these days compared to how reckless I was in my youth.

I believe he has been struggling with it for a while now, but you know Marcus and how much he pushes himself. He did say he was mending and still hitting the plates even with a really hectic work schedule and that he would be back soon.

[almostgone]

I hear ya and truly am working towards that as my goal. I am better at this on may larger muscles such as thighs and chest. Working the rest up there. Will post as I do better, but that's why I share my workout stats with extra detail, such as weights, etc., because I know I need this feedback to better myself.

We all have to tweak and adjust for how our body reacts, and it takes time to find our groove. I do the same w/posting up my lifts, Tduff. I try to give details in case I'm missing a trick/ can make more lifts more efficient.
That's just another reason I f-in enjoy this thread and the group here. We can compare notes, offer tips, ask for input, etc. I can honestly say that I've picked up tips and ideas from each and every one of the guys that regularly post in here.

[almostgone]

I'll have to pay more attention to your workouts and how you overcome those, as they are also my weaknesses: rear delts, back width, and then hamstrings.

It took me a bit to get my mind tied into really squeezing and arching my back @ the contraction to get my back growing, but once I did my back responded well. Marcus always bought up the analogy of trying to crack a walnut w/ your shoulder blades at the contraction and that helped me a lot.
I'm fairly heavily tattooed, and once my back started growing, the Japanese advisors I work with gave me the name of "wallpaper" because I really widened out in my upper back (which is good, it makes my oversized waist look smaller, lol).
Some people don't find that stretching doesn't aid in muscle growth, but I found that strerching my last by pulling against the upright of my leg press or Smith machine helped. Usually pull with one arm out to a painful stretch in the lats and then hold for a 15 count or so and then do the same with the other arm.

[almostgone]

Reading a lot of banter about straps. It's simple. Use them. There's absolutely no reason not to. I'm sure no one here has a weak grip so what's the point of not using them? Use them, it extends your set and allows you to focus on the muscle, not a failing grip.

I resisted using straps for so long and have been incorporating them every other lift, but you hit the nail on the head, Kel. I want a stronger grip, so I recently started pinch gripping plates and usually keep a set of hevi-grips handy.
Believe I'll be using straps on shrugs and deads every lift from now on. It doesn't make sense for me to short change myself growth-wise just because my grip is crapping out on me.

[clarky.]

Going to do bi's in a wee bit. I am so tight this morning i can't even hit a front double bi lol chest is still really sore and now ma back from yesterday so the mora will be fun after bi's the day lol.
Am going away fishing the day later this afternoon so will not be back till the mora morning so sunday will defo be a rest day well a sleep day haha. Ok guys i'll report back in a wee bit.

[clarky.]

Reading a lot of banter about straps. It's simple. Use them. There's absolutely no reason not to. I'm sure no one here has a weak grip so what's the point of not using them? Use them, it extends your set and allows you to focus on the muscle, not a failing grip.

Exactly kel i use straps all the time i don't have to bother about grip and i can shift more weight with more reps. Make perfect sense you don't have to worry about droping the bar it only gets put down when the muscle has nothing left which is what wee want.

[almostgone]

Going to do bi's in a wee bit. I am so tight this morning i can't even hit a front double bi lol chest is still really sore and now ma back from yesterday so the mora will be fun after bi's the day lol.
Am going away fishing the day later this afternoon so will not be back till the mora morning so sunday will defo be a rest day well a sleep day haha. Ok guys i'll report back in a wee bit.

Same here, Clarky. Chest really took a pounding on my last lift. Will be heading down to the shop around 6 a.m. to hit legs.

[DCI]

Today is cardio and arms exciting wrecked from the weeks work and driving over 2.5k miles in a week and late nights. Be glad of the long weekend over here

[Java Man]

Reading a lot of banter about straps. It's simple. Use them. There's absolutely no reason not to. I'm sure no one here has a weak grip so what's the point of not using them? Use them, it extends your set and allows you to focus on the muscle, not a failing grip.

Example: I was doing back the other day, very wide lat pulls. My grip was giving out by the time I got to 3 reps. Focus wasn't entirely on lats because I was too distracted putting half the effort into just holding onto the bar. Once I out my straps on I was able to increase the weight, focus on isolating the lats completely and not worry at all about dropping the bar. Total focus. Mind-muscle. My back.is still sore 2 days later. Love my straps.

[clarky.]

Ok just back did bi's stretching and db curls for a warm up.

Standing db curls 1working+rp DD

Incline db curls 1working+rp 1 drop

Cable curls 1working DD

Db hammer curls 2 working to fail.

No cardio the day in a bit of a rush lol oh well next time .

Was a good session guys felt a bit off when i started felt a bit weak had two big days chest and back so rest is due but there were 3 wee fvcking tits in right next to me on the benches that were pissing me off just staring and shit wee skinny cvnts playing with the db and on phones So it made me mad and a shifted the weight good.

[almostgone]

OK, headed to stretch and lift. Watched a episode of last season's Game of Thrones with the wife and the beasts so just a tad off my schedule.

[zempey]

Arms today, started off a bit slow then I caught on fire and started moving some weight.

Treadmill 5 min, rc stretches to warm up.

Close press: 1 warm, 1 feel, 2 working. Only went to 225 today and it felt heavy, I have a tender spot in my left pec that slowed me down.

Db overhead: 3 feel, 1 working(125 it's the biggest db we have on the floor)

Cavers: 1 feel, 1 working(125), 1 working 1 drop(145-125,)1 working(125) The 145 was too heavy.

V bar push down: 2 working, 1 high rep burn.

Alt db curl: 1 warm, 2 feel, 1 working 1 drop(80's to 40's)

Preacher machine: 3 working.

Dips: 15, 15, 12.

During the db over head I came alive and the weights felt light, even though I am beat from a hard week lifting and working I still had some get up and go left in me. Rest day tomorrow is going to do me some good, I need it, my chest is tweaked a bit from the weeks sessions. Weather here is finally starting to get nice, feels good to have the sun fell warm on the skin, time to get some color on this pasty white slab.

[NACH3]

Legs this am... Was pressed for time so got in and out in 33 minutes(weights only)

Seated calve raises - 2feelers 2w(10-15)DD(15-20)

ISO squat - 2 feelers 3w(5 plates aside) 10/8/5(very slow) 1drop 8

45 leg press - 1 feel 2w(10/8.5) 1drop 8-10?(forgot book)

Stiff legged - DB's(90-100s) 3w to failure(8-10)

Extensions - 3w failure

Leg curls(seated - I find this gives my hammies a better pump) 3w to failure

And done short and sweet very intense(almost yacked )
Arms tomorrow
Hey fellas it seems like my weight is coming back down(and I'm eating more than I was)?! I'm holding 193 and gettin leaner but I need more size . I've been carbing up(even had a refeed day yesterday)... Could it be the mast just expelling more water from my body?

[scotty51312]

What week of your cycle are you in Nach^^

Yesterday was leg day for me as well.

Not going into detail but I'm not seeing much progress in evening out the strength between my left and right leg after my injury. I've been doing mostly double leg stuff. Squats, hacks, leg press etc... hoping to force symmetry. I'm thinking I'm going to give this a couple more weeks and if I don't see progress my leg workouts are going to consist of rehabing my bad leg till everything equals out

[almostgone]

Legs this am... Was pressed for time so got in and out in 33 minutes(weights only)

Seated calve raises - 2feelers 2w(10-15)DD(15-20)

ISO squat - 2 feelers 3w(5 plates aside) 10/8/5(very slow) 1drop 8

45 leg press - 1 feel 2w(10/8.5) 1drop 8-10?(forgot book)

Stiff legged - DB's(90-100s) 3w to failure(8-10)

Extensions - 3w failure

Leg curls(seated - I find this gives my hammies a better pump) 3w to failure

And done short and sweet very intense(almost yacked )
Arms tomorrow
Hey fellas it seems like my weight is coming back down(and I'm eating more than I was)?! I'm holding 193 and gettin leaner but I need more size . I've been carbing up(even had a refeed day yesterday)... Could it be the mast just expelling more water from my body?

Have you bumped up your cals any to feed the increased size you're after, Nach? I know you stay on top of your diet.

[almostgone]

Quick leg session this morning, but productive.

2 sets crunches and some lower body stretching

Leg extensions-2 w/u, Work-14.5, drop, 5.5, drop, 4.5 w/ a super slow neg. on last half.
Hacks- 1 w/u, Work-5-4-2.5
Calf raises in leg press- 2 w/u, Work-12-7-4
Seated calf raises-Work-7-4-3.
Leg press- 2 w/u, Work-7-4-3-1 w/ a short hold @ about 2/3 way from the bottom for a long 8 count.
Leg curl- Work-10,drop, 4.5


Planned to get in power thrusts and a set of walking d'bell lunges, but was pushed for time. I HAD to get a haircut today. Then made a quick run into town to pick up food for the beasts, hit drugstore for scripts, and pick up some Chinese food for lunch. It's kind of a cheat meal.for me, but I ordered it fairly clean. Steamed veggies and chicken w/ no salt, no MSG, and the sauce on the side. Working tonight, so it will be tomorrow evening before my next lift (unless I surprise myself and wake early).
Hope everyone has a kick@ss weekend.

37 minutes not including crunches and stretching.

[NACH3]

Have you bumped up your cals any to feed the increased size you're after, Nach? I know you stay on top of your diet.

I have, AG... That's why I'm at a loss right now... But I can't complain b/c my strength is still where it's been if not still adding! You know I think I'm just going to add more healthy fats, as I'm not really counting per say but definitely eating over my maintanance for my new size...

@ Scotty - I'm in wk 11(but I'm in the process of finding a doc for TRT - as I'm primary... So I will not go back to that shitty quality of life w/zero drive, no focus, no motivation, my memory sux, and the depression is a killer... So I'm going to cruise(on say 125/150mgs cyp a wk) w/regular BW to dial myself in until I get to an endo.... Which my GP has given me the referral to U if Stanford and it should be covered... I've thought long and hard about this and spoke w/a few very important people regarding this... Just can't go back to that kinda lifestyle... It's horrible

[almostgone]

I have, AG... That's why I'm at a loss right now... But I can't complain b/c my strength is still where it's been if not still adding! You know I think I'm just going to add more healthy fats, as I'm not really counting per say but definitely eating over my maintanance for my new size...

@ Scotty - I'm in wk 11(but I'm in the process of finding a doc for TRT - as I'm primary... So I will not go back to that shitty quality of life w/zero drive, no focus, no motivation, my memory sux, and the depression is a killer... So I'm going to cruise(on say 125/150mgs cyp a wk) w/regular BW to dial myself in until I get to an endo.... Which my GP has given me the referral to U if Stanford and it should be covered... I've thought long and hard about this and spoke w/a few very important people regarding this... Just can't go back to that kinda lifestyle... It's horrible

You probably already are planning for this, Nach, but I wouldn't be surprised if your new endo pulls fresh labs. Just thought I would mention it so you could "prepare" if needed?
I could be wrong, but just wanted to throw that possibility out there.

[NACH3]

You probably already are planning for this, Nach, but I wouldn't be surprised if your new endo pulls fresh labs. Just thought I would mention it so you could "prepare" if needed?
I could be wrong, but just wanted to throw that possibility out there.

Yes thank you AG, I was planning on letting my test dive b4 the appointment(or when I know for sure when I'll be going(I definitely have all my pct meds etc for when I need to)... They will no doubt pull new BW b/c mine is over 60 days now...

[IronClydes]

For me, it depends which exercises I am super setting, but for example, super setting d'bell flyes w/ presses. I aim for 8-10 reps on flyes and then go straight into d'bell presses without setting down the bells. I try to hit 6 reps or so initially on presses, and then I drop set until the the muscles are completely fragged and I can't get any more reps. So for super setting flyes w/ presses, I may end up hitting a total of 20+ reps between flyes and presses. I don't try to superset and stay within the 8-12 rep range I don't know that I could and hit complete failure. Don't know if that makes sense, Tduff. If it doesn't let me know, and I'll try to reword it. I lift at home in my shop so I roll my FID bench over to my bells and let the fun begin.

Makes complete sense AG. Thanks. I like that superset too. Chest is my next workout and I'm going I steal that

227, 6', 34, 13.8% bf, bench 320, squat 405, dead 465.

[IronClydes]

We all have to tweak and adjust for how our body reacts, and it takes time to find our groove. I do the same w/posting up my lifts, Tduff. I try to give details in case I'm missing a trick/ can make more lifts more efficient. That's just another reason I f-in enjoy this thread and the group here. We can compare notes, offer tips, ask for input, etc. I can honestly say that I've picked up tips and ideas from each and every one of the guys that regularly post in here.

Agreed AG. Once I got the hang of these forums, found this thread, and begun to grasp the HIT concepts, the feedback from the thread and group examples set me up for success. I hope to help other newbies as much as I've been helped.

227, 6', 34, 13.8% bf, bench 320, squat 405, dead 465.

[IronClydes]

It took me a bit to get my mind tied into really squeezing and arching my back @ the contraction to get my back growing, but once I did my back responded well. Marcus always bought up the analogy of trying to crack a walnut w/ your shoulder blades at the contraction and that helped me a lot. I'm fairly heavily tattooed, and once my back started growing, the Japanese advisors I work with gave me the name of "wallpaper" because I really widened out in my upper back (which is good, it makes my oversized waist look smaller, lol). Some people don't find that stretching doesn't aid in muscle growth, but I found that strerching my last by pulling against the upright of my leg press or Smith machine helped. Usually pull with one arm out to a painful stretch in the lats and then hold for a 15 count or so and then do the same with the other arm.

Thanks for the advice AG. I like that walnut analogy and will incorporate it. It's funny timing that you brought up both the stretching lats and arching/squeezing blades together. I was just reading Arnold's Encyclopedia and he went into lengthen both of those concepts and being essential. I started trying to develop those more just this past week. You know it's great advice when you, Marcus, and Arnold all stress it equally!

227, 6', 34, 13.8% bf, bench 320, squat 405, dead 465.