**Marcus's HIT Dungeon**

[marcus300]

Will definitely do more negs as that has always fried my arms(now that I have a spotter) will make things much more painful

Negs are amazing if you have a good spotter, but make sure you do forced and negs together this will completely kill your positive strength and dig deep into those tough fibers during the negs

[NACH3]

Negs are amazing if you have a good spotter, but make sure you do forced and negs together this will completely kill your positive strength and dig deep into those tough fibers during the negs

Thx Marcus, will do! Nothing short of true positive failure and beyond protocols!!!! Will destroy them! What's your take on overloading them(say twice a wk, or a major & minor - back bis etc

[marcus300]

Thx Marcus, will do! Nothing short of true positive failure and beyond protocols!!!! Will destroy them! What's your take on overloading them(say twice a wk, or a major & minor - back bis etc

What ever works for you but once ive trained mine to the max mine need to repair and I couldn't train then twice per week.Once every 7-10 days and mine grow and respond anymore they just pump up but for growth its all about destroy and rest.

[CharlesThe4th]

Thank you kel and Marcus. Planning out a routine and just wanted input. One more question if you don't mind. In mentzers videos he does a 4 second negative along with positive with a pause at the top but Dorian's seem a bit quicker. I know Yates routine is just a variation of mentzers but what is the difference?

[marcus300]

Thank you kel and Marcus. Planning out a routine and just wanted input. One more question if you don't mind. In mentzers videos he does a 4 second negative along with positive with a pause at the top but Dorian's seem a bit quicker. I know Yates routine is just a variation of mentzers but what is the difference?

There are many variations of HIT. IMHO you shouldn't be doing any negs until positive failure as been reached. But if your new to HIT even considering any kind of beyond failure methods is the last thing you should be looking at. Just learning to go to failure and understanding how you should be training and getting g your body use to it.

Read this thread from post one and don't stop until the last post, everything you want to know and more is within this thread

[NACH3]

What ever works for you but once ive trained mine to the max mine need to repair and I couldn't train then twice per week.Once every 7-10 days and mine grow and respond anymore they just pump up but for growth its all about destroy and rest.

Got it my man!!! Thx

I think w/a spotter my arms will explode!

[marcus300]

Got it my man!!! Thx

Do you ever walk out of the gym thinking I could of done more or I could of done that better? if so your not training hard enough. If you go in to train make sure you totally destroy that muscle so there is nothing left and then let it repair. We all can have bad days but make sure you have more good days than bad and once in the gym make them count never waste reps or sets

[Hazard]

I went HIT style w/ my sis for her delts today. Her delts need to grow..... She needs them rounder. She's on 10mg anavar - 3rd week. She went 50lbs heavier on her machine press. I had her at failure by her 8th rep on her working set. She then did 3 negatives with the last one forced.

She said she's never felt like that in her delts before. She was happy as hell lol

[Hazard]

Do you ever walk out of the gym thinking I could of done more or I could of done that better? if so your not training hard enough. If you go in to train make sure you totally destroy that muscle so there is nothing left and then let it repair. We all can have bad days but make sure you have more good days than bad and once in the gym make them count never waste reps or sets

It's so easy to drop the weights when that lactic acid has your muscle burning. When your mind is in the right place..... That burn doesn't hurt..... It feels good!

[NACH3]

Do you ever walk out of the gym thinking I could of done more or I could of done that better? if so your not training hard enough. If you go in to train make sure you totally destroy that muscle so there is nothing left and then let it repair. We all can have bad days but make sure you have more good days than bad and once in the gym make them count never waste reps or sets

That's something I can guarantee I'm not doing(when I go in I go as hard and push myself to positive failure then implement beyond failure protocols!

I literally can not lift the weight any more regardless of RPs then to drops now w/a spotter I've been able to incorporate way more forces and now negs after!

So in short I'm going all out when it starts to hurt I get into it more and more until I'm getting force reps(ex today's legs - w/a spotter just kept going until they said we are moving the weight lol - so I can't see how I could go beyond that - I've been in that zone where I can't hear anything except my breath - then seeing fvkin stars or my body wants to fall over) I know I'm giving everything I've got in my sessions!!!! Tbh - I've mentioned this b4 but I imagine you members around me at all times so if I was to drop a weight b4 failure I'd get smacked lol - I truly Enjoy the pain of going beyond true positive failure - no other pain like it!

I realize I have MUCH MORE learning to do... B4 I started HIT I thought I was going to failure... You guys called me out and it was nothing but the truth.... But I still had a mind set to go to failure... Then I read this thread! in 12wks I've grown more in 7 yrs... After really starting to understand the mind muscle connection, that zone(I hear nothing/or like an ocean sound)! And I thank you for helping me realize I do have it!

I know I can always get/be better(in anything) but when I do leave that gym I know I put everything I had into every lift! I'm sure I'll only get better, but if you ever think I'm not giving it my all - (you and everybody in this thread) please do call my ass out! I'm here to learn from the best around the world not argue.... Everything you've said would happen HAS... And WILL.... I thank you all for helping me push myself to it's max everyday!!

[almostgone]

Thx Bio, actually when I have someone they're to spot - your absolutely right - I can get those negs in on the preacher and that does kill em off

I think the spotter thing will definitely make a huge difference! Thx brother!

If you can't grab a spotter, do forced reps w/ super slow negatives on unilateral exercises.

[almostgone]

Waking up and drinking a shake. Shoulders coming up.

[NACH3]

If you can't grab a spotter, do forced reps w/ super slow negatives on unilateral exercises.

Thx AG, something so simple yet slips my mind! Your wisdom is much appreciated

[marcus300]

It's so easy to drop the weights when that lactic acid has your muscle burning. When your mind is in the right place..... That burn doesn't hurt..... It feels good!

Very true, if your in that zone you go into another world

[Sgt. Hartman]

I'd like to hear your guys thoughts on maintaining constant tension.

I've been training with hit methods for the last few years and expect that I will indefinitely but the past few weeks I've been trying to maintain constant tension on the working muscle group.

In the past I've hesitated and sometimes even paused to take a breath as I went to a failure rep or a partial but lately I've been focusing on constant tension and movement with no rest esp after the eccentric part of the movement. Even as I go to failure and partials/forced.

Before I say what a game changer I think this is lol does anyone else focus on constant tension or have thoughts on it?

[NACH3]

I'd like to hear your guys thoughts on maintaining constant tension.

I've been training with hit methods for the last few years and expect that I will indefinitely but the past few weeks I've been trying to maintain constant tension on the working muscle group.

In the past I've hesitated and sometimes even paused to take a breath as I went to a failure rep or a partial but lately I've been focusing on constant tension and movement with no rest esp after the eccentric part of the movement. Even as I go to failure and partials/forced.

Before I say what a game changer I think this is lol does anyone else focus on constant tension or have thoughts on it?

Time under tension is huge imo... But not for all lifts.... That make sense?

Anything not explosive... If that helps

[davidtheman100]

Just had a great arm workout. Been working on doing less sets than i usually do but with heavier weight and less reps still with good, solid form... as i'm usually in the gym for 1.5 hrs... I just finished in 50 minutes short breaks and couldn't take off my shirt after i know it's gonna hurt real bad tomorrow and it really excites me that i've finally been able to dial into a routine where i'm lifting heavy and efficiently and i never thought i would i feel like this is a sign for good things to come.. Very motivated

[marcus300]

I'd like to hear your guys thoughts on maintaining constant tension.

I've been training with hit methods for the last few years and expect that I will indefinitely but the past few weeks I've been trying to maintain constant tension on the working muscle group.

In the past I've hesitated and sometimes even paused to take a breath as I went to a failure rep or a partial but lately I've been focusing on constant tension and movement with no rest esp after the eccentric part of the movement. Even as I go to failure and partials/forced.

Before I say what a game changer I think this is lol does anyone else focus on constant tension or have thoughts on it?

Its something what I more or less incorporate anyway these days due to joint and other pains floating around my body. I use it on certain body part all the time and I don't really rest and take any pressure off the muscle unless I am doing rest pause. Probably the only bodypart I don't is back but the rest I always try and keep the tension on my working muscle all the time. I did a lot of TUT when my cuff was bad and really slowed down the reps and made my muscles really work with lighter weight but with a slower rep while keeping the tension on it all the time.

[kelkel]

Do you ever walk out of the gym thinking I could of done more or I could of done that better?

Only if I'm injured.

[almostgone]

I'd like to hear your guys thoughts on maintaining constant tension.

I've been training with hit methods for the last few years and expect that I will indefinitely but the past few weeks I've been trying to maintain constant tension on the working muscle group.

In the past I've hesitated and sometimes even paused to take a breath as I went to a failure rep or a partial but lately I've been focusing on constant tension and movement with no rest esp after the eccentric part of the movement. Even as I go to failure and partials/forced.

Before I say what a game changer I think this is lol does anyone else focus on constant tension or have thoughts on it?

I try to keep the muscle under load as much of the time as possible and incorporate holds at failure to add "stress time" to the muscle.

[scotty51312]

I absolutely destroyed legs tonight.
Leg extensions
leg curls
seated calf raise
Then 2 warm up leg press and a pyramid down with two guys pulling plates no breaks just failure after failure. I half blacked out after racking the sled took me about 5 minutes to get up without getting tunnel vision

[almostgone]

Another satisfying lift. . More comfortable with the Smythe military presses than last time, so I will stick with them for awhile until I hit a sticking point and then drop back to d'bells again.

R/C exercises and broomstick stretching

Seated Smythe military press- 2 w/u, Work-4+,drop,1- 2-2+
Side cable laterals-2 w/u, Work-6,drop, 3.5. Slight increase in the weight on these.
D'bell rear laterals-2 w/u, Work-8.5,drop,2+,drop, 2+ with a long 10 count hold on last partial rep. Will bump this weight next time.
B'bell shrugs- 2w/u, Work1 (front)-4.5,drop,8.5, Work2 (rear)-6.5,drop,9.5
D'bell shrugs w/my heaviest bells- 8+ good reps with a long 10 count hold at the contraction into a super slow neg.

Shoulders are baked. My traps are continuing to build up a taller arc from my crappy delts up to my neck. They seem to be getting thicker as well. Several of the ladies at work occasionally come back to where I'm working for some random reason and reach up and squeeze my shoulders. They'll hear no complaints from me.

38 minutes not including stretches and R/C exercises. Was completely drenched in sweat.

Have my fingers crossed that I have a day off this weekend since Monday is a holiday!!

Edit: Now that this chest crud seems to be clearing, I swear my heart feels likes it is stronger than it was 3 months ago. Will be interested to see where the next stress echo put my ejection fraction at. I do know over the last few months almost every time I go in for my shot, my pulse has been slightly lower and my BP generally stays in the 120/70- ish range, which is f-in excellent for me.

[hawk14dl]

Didn't have much time last night, did squats only (And ab work between sets)

I'm fortunate to have found i can do front squats without lower back pain. I'm not sure why this is, but it is. Now i just gotta build the poundage back up, my working weights are embarrassingly low.

[Sfla80]

Shoulders this morning,

Seated military 3 warms, 1 feel, 2 working (175#) 6 reps, DD

Standing Db side lat 1 feel, 2 working with 3 or 4 1/2-1/4 reps, DD

Reverse Grip front Raise (first time) did 3 feels, to get movement and weight down. 2 working 1 drop....these felt great! fried my delts and def understand where nach said hits rear delts too...top of movement def feel the rear and/or traps working to hold it.

Behind back cable laterals 2 working

Did Db shrugs to finish, didn't think I needed to but got 2 burn out sets in

Abs to finish it.

[clarky.]

ill all day at work the day i feel really sick not much nrg. No session the night guys am just gking to put ma feet up and see how a am the mora.

[NACH3]

Chest and a great one

Stretching SMR RCs lateral raises front raises

Flat smith - new weight 1w 5(2 forces) DD 3/2(2 forces on both)

Incline smith - 1w 5(2forces) DD 4/3(forces on both) paused 225 for 8 after

Flat DB press - was destroyed all ready 1w 6 1 drop 4

Incline flies - 2w 8/6

Flat flies - 2w 8/5

Cables(high down sides/mids) suppersetted 3w 6-12 or if failed first

Great session.... getting in that zone IS a whole other ball game it's like instantly I'm primal ready to attack! Great thread Marcus, read it b4 I went in

[kelkel]

I'm fortunate to have found i can do front squats without lower back pain. I'm not sure why this is, but it is. .

Because your spine is more vertical placing less stress on your injured area.

[IronClydes]

Thighs and Legs yesterday (75 min).

10 min incline treadmill warmup.

BB Squat: 215x12, 305x4, 385x1, 395x3, 395x3, 345x6, 355x4

Romanian Deadlifts: 315x6, 335x6

BB Walking Lunges: 215x8, 225x7

Leg Press: 810x8, 810x8

Calf Press on Leg Press Machine: 860x8 pause 8 pause 8

Seated Calf Raise: 245x7, 250x6, 260x5

Incline treadmill cool down: 7 min.

This workout killed my hammies and glutes!

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Weak Point Training today: 45 min.

10 min incline treadmill warmup.

Wide Grip Pulldowns: 75x20, 100x10, 140x5 drop 130x3 drop 120x3

V-bar Pulldowns: 100x12, 125x10, 165x7 drop 155x4 drop 145x3

Straight-arm DB Pullovers: 50x12, 60x12, 70x8

Seated DB Side Laterals: 25x15, 30x10

Standing DB Side Laterals: 50x8 drop 45x6 drop 40x5 drop 35x5

Preacher EZ Curl: 55x15, 75x8, 85x6 drop 75x6 drop 65x6

Concentration Curls: 30x10, 40x6

Killer burn in all worked muscles today despite low volume and time towards end.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Alright, finally got the bear shaved off my chest. New photos below for weak point recommendations and respectable training advice for identified weak points.

Thanks guys! Pic below:

Attachment 157182

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Ok def more on the front, but you can see on the negative that her rear delts are firing(not like the concentric movement) but eccentric, nevertheless it rounds out the delts nicely....

Tried those today with just the BB while warming up. Plan to work into routine next week with weight. Felt surprisingly nice!

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

I do them off the high pulley, lean back slightly w/ elbows pointed slightly upwards and the thumb down grip. Once you find your weight it really hits the rear delts nicely. I tend to get a small amount of trap activation along w/ the rear delts. After 6 weeks or so, I go back to reverse flyes for rear delts.

I love those too when I have time to work them in! Seems my rear delts are less of a weak point lately so I'm spending more time on the caps lately.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

I like to have my spotter force negatives on the preacher. Gets my arms sore every time. Take 8 forced negatives for a couple of sets and there won't be much left in the tank

Preachers always hit my bis the best and hurt the most. Just added one to my gym because of this!

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[hawk14dl]

Because your spine is more vertical placing less stress on your injured area.

Makes sense, thanks kel.

[IronClydes]

Alright, finally got the bear shaved off my chest. New photos below for weak point recommendations and respectable training advice for identified weak points. Thanks guys! Pic below: <img src="http://forums.steroid.com/attachment.php?attachmentid=157182"/> 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Flash back to 2.5 years ago.

Attachment 157185

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[NACH3]

Definitely looking solid T... Came a long ways - congrats!

[IronClydes]

Definitely looking solid T... Came a long ways - congrats!

Thanks Nach. Really appreciate your help along the way so far this year. This forum has helped me learn and grow so much more than expected. Looking back at that 2012 photo and remembering how I ate and trained.....with low t to top it off....I've come a long way.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[clarky.]

Alright, finally got the bear shaved off my chest. New photos below for weak point recommendations and respectable training advice for identified weak points.

Thanks guys! Pic below:

Attachment 157182

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Hahahaha ya baldy cvnt

Flash back to 2.5 years ago.

Attachment 157185

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Hahahahaha ya hairy cvnt

Side note well done on the shaving
Tduff great job mate really.

[IronClydes]

Hahahaha ya baldy cvnt



Hahahahaha ya hairy cvnt

Side note well done on the shaving
Tduff great job mate really.

Haha Thanks

[almostgone]

Big change, Tduff. I can identify with the struggle when your T is in the crapper. Nice work, quads have a nice swep to them too.