**Marcus's HIT Dungeon**

[marcus300]

I just re-read his post on training and the mental state this year along with Dorian's vids and I noticed a difference in soreness as well as contractions and more rapid fatigue. I'm curious if anyone else noticed the soreness difference.

I used to get that tight lactic acid type soreness where even when relaxed my muscles felt tight and to flex caused a more acute ouch.

Now, when I'm sedentary they don't feel that way (besides legs). Rather, the soreness is much more deep when I flex and less superficial feeling. Almost like the muscle tissue just got rocked but isn't crusted with lactic acid. I like it.

That's because your targeting the toughest deepest of the muscle fibers type 2b. These are the ones what produce bigger thicker muscles.

[NACH3]

Back

Stretching RCs SMR ETC Warm ups(lat pulldowns)
Wide Grip lay pull downs for blood flow lighter adding weight
1. Close grip(new weight) - 2w(first set too light 8+) 5 DD 4/3

2. Seated rows (U grip?) - new weight - 2 feelers 1w 6.5 DD 5/3-4
Suppersetted w/straight arm pulldowns 3w 8-12 failing

3. Old Shool T-Bar Rows - 2 feeler 2w 6/4.5 drop 2-3 One burn out

4. High pully row 1w 6 1 drop 5

5. Rack pulls - 3w - like these - getting the proper form down b4 going real heavy

6. Neutral grip hammer row - 2w drop(higher rep range and holding contraction for 3+s slow neg on way back

Weighted Hypers to finish

Cardio 25min weights done in 45. Great session guys

On another note - I've noticed its easy for me to engage(activate my obliques) now just the breathing and ill be on my way will practice at home and on some feeler sets(like today w/rack pulls I could tell a big difference and I don't even have this down yet - but the power is there - I can feel the difference - now after comfortable I'll implement it into my lifts is next

[DCI]

Great workout there big nach man good job

[NACH3]

I just re-read his post on training and the mental state this year along with Dorian's vids and I noticed a difference in soreness as well as contractions and more rapid fatigue. I'm curious if anyone else noticed the soreness difference.

I used to get that tight lactic acid type soreness where even when relaxed my muscles felt tight and to flex caused a more acute ouch.

Now, when I'm sedentary they don't feel that way (besides legs). Rather, the soreness is much more deep when I flex and less superficial feeling. Almost like the muscle tissue just got rocked but isn't crusted with lactic acid. I like it.

Way different than that lactic acid build up - that's when your just starting to get close to true positive failure - that's what recruits those tyoe 2b fibers - but you must go to true failure then beyond(RPs drops w/forces negs etc) exhaust all three phases of the lift static/positive and then negitive! You accomplish this(im still learning ed) then HIT is unrivaled imo!

[almostgone]

Ugh, shaking off the effects of a relaxer I took earlier. Drinking a shake and then headed to the shop to hit the chest before work.

[Roger11]

Hey guys, hows everyone doing? Just an update on my behalf, im going to the USA in november for a month so ill start dieting around 12 weeks out for that which puts me around august, so between now and then is putting on size, im weighing in around 106kg atm. Training 5-6x per week which i love but diet isnt on point as much as i want it to be. Trying to eat but sometimes my appetite is on and off and i dont get a chance to at work, that and i thought i had the flu earlier this week but i think its now a sinus infection as my nose always feels congested and blocked lol especially after eating. From tomorrow im going to be pushing the calories right up, its going to be painful and miserable eating all the time but this is what seperates us from the rest, those people you see going to the gym with no results and you ask what they eat and its almost 1 meal for us, this is why we do what we do. Ill be telling myself that when im full and lerthagic and have another meal to eat in an hour or so time. Hope you all are well.

[kelkel]

Hey guys, hows everyone doing? Just an update on my behalf, im going to the USA in november for a month so ill start dieting around 12 weeks out

Don't bother dieting to visit the U.S. Most all are fat anymore. Hell, obesity is considered a disease by the FDA.

[almostgone]

Lower back is still a tad tight, so I spent about 20 minutes stretching it out. Felt really good once I got more blood rolling through there. Decent session tonight. I managed to cobble together my wrist wraps and wore them on incline flyes and presses, but ditched them on flat flyes and presses. Still very short rest periods and lots of sweating going on. The temps are lower right now but the humidity is up there. Believe you could almost swim through the air today.
Broomstick stretches and R/C exercises


Incline flyes-2 w/u, Work-7, drop, 3+, drop,5+. Few more reps than last time. May nudge this weight up soon.
Incline press- 2 w/u, Work-6+, drop, 4+, drop, 2. New weight on these.
Flat flye- 2 w/u, Work-6,drop,2+,drop,3+
Flat press- 1 w/u, Work-3+, drop,4+,drop,3+
Kel's leaning d'bell flyes-20 reps/ side w/ a 10 lb. plate. Just threw these in as an afterthought. I was curious to see what I had left in the tank. It wasn't much.

38 minutes not including stretches and R/C exercises. Very good burn still going on in upper pecs.

[almostgone]

Don't bother dieting to visit the U.S. Most all are fat anymore. Hell, obesity is considered a disease by the FDA.

I'm diseased. Can I draw some.kind of subsidy?

[NACH3]

Nice session AG!!

My back is in bits - totally destroyed it yesterday(rack pulls - got my low back real nice)! Either taking a day or pushing through due to starting a new job at a new location(farther away) oh well gotta make it work

[DCI]

Today is a rest day. Chilling and motorsport for me on the tv legs are building slowly in pain I feel a sore few days coming

[energizer bunny]

Up to page 200! ha! took me months to get that far, it gets bigger quicker than i can read lol.

Just finished up a SMOLOV Jr type routine. Looking to use Marcus HIT technique for my prime/cut.

i train alone so rest pause and drop sets will be my friend.

what is a good weekly routine for this style of training? thinking 3 or 4 sessions a week? what do you guys do?

[DCI]

Great to hear eb man you will love it.

[Sfla80]

Up to page 200! ha! took me months to get that far, it gets bigger quicker than i can read lol.

Just finished up a SMOLOV Jr type routine. Looking to use Marcus HIT technique for my prime/cut.

i train alone so rest pause will be my friend.

what is a good weekly routine for this style of training? thinking 3 or 4 sessions a week? what do you guys do?

Do what your body can handle. Think most do 4 or 5 days. Mainly because everyone focuses on one body part a day.

4 days could be ideal putting ur body through this training is tuff and rest will only help.

Let's see what others say also.

[Brett N]

I follow one of Yates HIT workout schedule right now. 2 on and one rest with 2 on and then I rest 2.

Mon- chest and bi
Tues- back
Thursday - delta and tri
Friday - Legs

I think this could be 2 on, 1 off on both but after legs the 2 off is nice. Plus, it helps with scheduling.

[NACH3]

Chest - and it was a good one fellas / sessions are getting better each & every time!!

Stretching R/C's lats(are very sore after yesterday's session - SMR etc
Side/front lateral raises for blood flow - light presses b4 hand also

1. Incline Smith - new weight 2w 6/4 DD 4/2

2. Flat DB press - (new weight after incline - need bigger Bells) - 1w 8 DD 3/2

3. Incline DB fly - 2w 1 drop

4. Flat DB fly - NEW WEIGHT 2w 1 drop I was fvkin done but....

5. Cables(off incline) - 3w right into seated cables(not straight up but declined it a little like a oec deck 3w all sets to failure

I'm off tomorrow and starting a job at a far away location(so early am lifts will be back on agenda - right w/Ya BIO!

[DCI]

Fckin A nach man sounds savage and good luck with your new job

[NACH3]

Fckin A nach man sounds savage and good luck with your new job

Thx my Celtic friend! im not worth a shit now(physically that is) haha! Great feeling - now to rest and eat all day

[DCI]

Thx my Celtic friend! im not worth a shit now(physically that is) haha! Great feeling - now to rest and eat all day

Lol I'm the same all I did today was sleep and eat really drained so I am.

[energizer bunny]

Great to hear eb man you will love it.

cheers mate, sure i will be in good pain from it!

[energizer bunny]

Do what your body can handle. Think most do 4 or 5 days. Mainly because everyone focuses on one body part a day.

4 days could be ideal putting ur body through this training is tuff and rest will only help.

Let's see what others say also.

Cheers mate. 4 days seems sensible if im smashing the muscles to failure! and beyond.

[energizer bunny]

I follow one of Yates HIT workout schedule right now. 2 on and one rest with 2 on and then I rest 2.

Mon- chest and bi
Tues- back
Thursday - delta and tri
Friday - Legs

I think this could be 2 on, 1 off on both but after legs the 2 off is nice. Plus, it helps with scheduling.

Cheers mate, been watching his blood and guts series on you tube.

[energizer bunny]

Chest - and it was a good one fellas / sessions are getting better each & every time!!

Stretching R/C's lats(are very sore after yesterday's session - SMR etc
Side/front lateral raises for blood flow - light presses b4 hand also

1. Incline Smith - new weight 2w 6/4 DD 4/2

2. Flat DB press - (new weight after incline - need bigger Bells) - 1w 8 DD 3/2

3. Incline DB fly - 2w 1 drop

4. Flat DB fly - NEW WEIGHT 2w 1 drop I was fvkin done but....

5. Cables(off incline) - 3w right into seated cables(not straight up but declined it a little like a oec deck 3w all sets to failure

I'm off tomorrow and starting a job at a far away location(so early am lifts will be back on agenda - right w/Ya BIO!

Whats your routine look like Nach?

[NACH3]

Whats your routine look like Nach?

My split??

I do a single BP every 7-10 days - I used to do 2 BPs a day until 'This thread thankfully called me out for short chsnging one of my BPs) so thankful as I've grown more in 6-7 months than I had doing my other shitty routine for yrs - lol

I do push then pull or vice versa - plus I've gotta work around my R shoulder(so I do....
Arms(bis/tris)
Delts & traps
Off
Back
Chest
Off or legs - or donething very similar if I need to change BPs around

- I used to do chest where my delts/traps are but it was more of a weak spot for me so I want to be able to hit em hard and give enough rest b4 chest(all my presses do a number in my shoulder but that's something we all deal with - injuries etc

[energizer bunny]

My split??

I do a single BP every 7-10 days - I used to do 2 BPs a day until 'This thread thankfully called me out for short chsnging one of my BPs) so thankful as I've grown more in 6-7 months than I had doing my other shitty routine for yrs - lol

I do push then pull or vice versa - plus I've gotta work around my R shoulder(so I do....
Arms(bis/tris)
Delts & traps
Off
Back
Chest
Off or legs - or donething very similar if I need to change BPs around

- I used to do chest where my delts/traps are but it was more of a weak spot for me so I want to be able to hit em hard and give enough rest b4 chest(all my presses do a number in my shoulder but that's something we all deal with - injuries etc

Cheers Nach, i will be working around golfers elbow! only got it this year and its a real pain in the elbow lol..

[NACH3]

Cheers Nach, i will be working around golfers elbow! only got it this year and its a real pain in the elbow lol..

LOL... You can do it... I need a total joint replacement - we all work around something just part of the game - as Ya know lol

[hawk14dl]

Dang, gone for a weekend and missed two whole pages.

Had too much fun this weekend. Back on the grindstone. Except I'm taking the week off. . I don't really know what to do!

[almostgone]

The wife woke me up twice today and said I was groaning in my sleep. I told her my chest was hurting and then practically had to dive across the bed to keep her from calling 911. She though I meant my heart.
My lift yesterday really did some good damage.

[Igifuno]

The wife woke me up twice today and said I was groaning in my sleep. I told her my chest was hurting and then practically had to dive across the bed to keep her from calling 911. She though I meant my heart. My lift yesterday really did some good damage.

I thought you did too before I read the whole thing. Sounds like you crushed it. I got in there at 7am and killed it, then hit 7 miles of the AT with the HAW before dinner.

I'm about to crash hard. Good night!

[almostgone]

Cheers mate. 4 days seems sensible if im smashing the muscles to failure! and beyond.

If you can deal with 5 days, there's a nice rotation on page 41.

[marcus300]

Diaphragm function & core stability

DNS testing and assessment


By Hans Lindgren DC, 10 Aug 2011

Proper diaphragm function is fundamental for proper core stabilization. As previously described in “Core Stability from the Inside Out” proper core stabilization is achieved by the simultaneous activity of the diaphragm’s two functions of respiration and stabilization.

Postural assessment can be very indicative of the quality of the core stabilization. As described in “Diaphragm function for core stabilization” the position of the chest and pelvis affect the synchronized activity of the diaphragm and pelvic floor. An elevated chest position reduces the zone of apposition between the diaphragm and the lower ribcage, and impairs the contraction of the costal part of the diaphragm.

The combination of an elevated chest and an anteriorly tilted pelvis is a common posture that severely compromises the ability to achieve proper stabilization. Ideally the diaphragm and pelvic floor should be parallel to each other for maximal effect to occur.






The DNS program contains a series of tests to properly evaluate the function of the diaphragm and the individual’s ability to create proper core-stabilization.


1- Diaphragm function test sitting– Subject sits with a straight spine. Examiner places fingers along the lower ribs and in the intercostal spaces, feeling for a lateral expansion of the ribcage and widening of the intercostal spaces during inspiration. An upward movement of the ribcage is a sign of dysfunctional breathing. There should also be activity of the muscles of the postero-lateral abdominal wall (eccentric contraction) and there should be no thoracic spine flexion. Instruct the individual to widen the thorax laterally when breathing in.
2- Diaphragm function supine - Ask the individual to breathe normally and observe the movements of the ribcage. Cranial movement of the ribcage and an inward movement of the abdomen during inspiration are dysfunctional as there should be an expansion of the lower ribcage and abdominal wall in all directions. Place the hands on the lower lateral ribcage and feel for lateral expansion of the ribcage and activation of the muscles of the posterior-lateral abdominal wall. When only the anterior part of the abdomen is expanding during inspiration, the breathing stereotype is dysfunctional. Additionally, activation of the pectoralis and neck muscles when breathing is another dysfunctional breathing pattern.
3- Diaphragmatic function supine - once the diaphragm is properly activated the next step is to force the increased intra-abdominal pressure caused by the diaphragmatic contraction all the way down into the lower abdominal cavity. Place the hand on the lower abdomen centrally and laterally (just above groins) and feel for a pressure increase during inspiration.
stabilization. Kolar et al showed that the diaphragm has both a postural function, and is under voluntary control. As previously mentioned, the diaphragm can perform its two functions simultaneously, and that is what we will test for next.

4- Intra-abdominal pressure test supine - Place the person in a supine position with flexion of knees and hips, and the lower legs supported. The hips should be slightly outwardly rotated and in a slight abduction, which corresponds to the width of the shoulders. Bring the individual’s chest in to a caudal position, and remove support from the legs. The individual is asked to actively hold the position while the examiner assesses both the activity of the abdominal wall and the movement of the chest. Signs of good intra-abdominal pressure are if the chest is maintained in caudal position and the lower chest widens during inspiration. There should be a proportional activation of all parts of the abdominal wall. The lower abdomen should have a full rounded appearance, and not a central ridge with concavities at the lower lateral part of the abdomen, which indicates a Rectus Abdominis dominant activation with insufficient intra-abdominal pressure. Rectus dominant activation can also be detected by observing the movement of the umbilicus, as upwards movement indicates an over-activity of the upper rectus abdominis muscle. Other signs of poor activation of intra-abdominal pressure are if the chest lifts to a high position, and if there is little or no activation of the latero-dorsal aspect of abdominal wall. Anterior tilt of the pelvis, and hyperextension of L/S and T/L junctions due to hyper-activity of the paravertebral muscles indicates instability due to insufficient intra-abdominal pressure
5- Intra-abdominal pressure test sitting - Individual sits with a straight spine. Place thumbs on the lower lateral abdomen (the concavity prone area) and ask the individual to push against the fingers. This gives an opportunity to assess the individual’s ability to create an increased intra-abdominal pressure in the lower part abdominal cavity by voluntarily contracting and pushing the diaphragm downwards. The chest should be kept in a caudal position and there should be no compensatory spinal movements during the activation. Watch for activity of the abdominal muscles. The pressure should come from the inside out and not through activity of the abdominal wall. Inwards movement of the abdomen or an umbilical movement in a cranial direction are signs of dysfunctional activation. There should just be an even expansion of the lower abdomen with the appearance of the area above the groins filling out. This test can also be performed with the individual lying on their back. The individual can push against their own fingers for a great self-monitored exercise when proper activation has been achieved.
The next step is to combine the two functions.


6- Intra-abdominal pressure while performing normal respiration - once the individual can use the diaphragm properly both to “breathe” into the lower abdomen and to push the diaphragm down to increase the intra-abdominal pressure, the two functions should be combined and tested. Ask the individual to breathe in and to push against the examiners fingers placed at the lower lateral abdomen, and to maintain that pressure while going through normal respiratory cycles. During this activity the diaphragm is performing its respiratory task at a lower position whilst simultaneously maintaining an increased intra-abdominal pressure. This test can and should be tested when sitting, standing and lying on the back.

This combined activity is the key to proper core-stabilization.

Once the simultaneous activity of the diaphragm’s dual functions has been properly established we perform tests when moving the neck, arms and legs while assessing the ability to stabilize the core.

7- Trunk and neck flexion test supine -The individual is lying on the back and performs a slow neck and then trunk flexion. The activity of the abdominal muscles is assessed and there should be a balanced activity of all the sections of the abdominal wall with no concavities at the lower lateral abdomen. The chest should be kept in a lowered position and there should be no excessive bulging of the lateral abdominal wall or flaring of the lower ribs. The Thoraco-lumbar and Lumbo-sacral junctions should be stable. This test also gives an opportunity to assess the deep neck flexors, since their weakness will produce a forward poking of the chin when lifting the head.
8- Arm lifting test in supine - Test for the individual’s ability to maintain the position of the chest with a proper breathing pattern and an increased intra-abdominal pressure, while lifting the arms up above the head and down again. Repeat the movement slowly several times and look for proper activation. There should be no cranial movement of the chest and the entire abdominal wall should be evenly activated. There should be no over-activity of the rectus abdominis with an upwards movement of the umbilicus and concavities at the lower lateral abdomen. The lower ribs should expand slightly during inspiration. Pay close attention to the postero-lateral abdominal wall and make sure there are no ante-version of the pelvis and hyper-extension of the Lumbo-sacral and Thoraco-lumbar junctions. This test can also be performed with the individual standing up.
9- Leg lifting supine - Hips and knees in 90 degrees flexion. Initially the individual’s legs are supported while the proper activation of the increased intra-abdominal pressure is established. The individual then supports the weight of the legs and moves them down to touch the floor alternately, whilst maintaining the core stabilization pattern during normal breathing. Watch for chest movement and activation of the entire abdominal wall. Concavities in the lower lateral abdomen are indicative of poor stabilization and so is hyper-extension of T/L and L/S junctions.

10- Sitting hip flexion test - Individual is sitting with a straight spine with the legs slightly apart and hanging freely. The examiner sits behind placing the fingers on the spine at the T/L junction and on the lateral abdominal wall. The individual is instructed to lift one knee. Assessment is made of the stability of the T/L junction and the activation of the abdominal wall. There should be no side shift of the Thoraco-lumbar junction and no spinal movement in flexion or extension. There should be an activation of the abdominal wall. Hyper-activity of the paravertebral muscles at the T/L junction and side movement of the trunk are common signs of dysfunctional stabilization.

11- Sitting hip flexion test -Another method of testing the stability during hip flexion in sitting involves the examiner being in front of the individual and placing the thumbs at the lower lateral abdominal wall. Ask the individual to push against the fingers while lifting one knee by flexing the hip. Watch for the activation of the abdominal wall. There should be an even expansion of the entire abdomen with no excessive contraction of the Rectus abdominis, which is apparent by the upward movement of the umbilicus and concavities appearing in the lower lateral abdomen. Lifting of the chest and an inward movement of the abdomen are other common signs of poor stabilization. Proper activation of the core from the inside is felt as a constant pressure against the thumbs and should allow for hip movement to occur with a stable pelvis and spine. Flexion, extension, rotation and lateral movement of the spine are all signs of poor stabilization. In this test a slight resistance can be added to the lifted knee to further assess the quality of stabilization.

12- Core stabilization during movements of arms and legs simultaneously - should also be assessed. The individual must be able to maintain intra-abdominal pressure and proper breathing throughout the movement of the limbs. In supine this is the basics for all different versions of “dead-bug” exercises
Each of the tests will give us valuable information regarding the individual’s ability to develop and maintain a proper IAP and keep the spine and supporting joints stabilized and centred. The result of these tests will greatly affect the selection of exercises and determine level of loading able to be used. Each of the tests can also be used as an entry level to stabilization exercises. Once the person can activate the proper pattern they can be used as home-exercises.

These tests should be performed prior to assessments of other movement and stabilization patterns, since the inability to activate the core from the inside out will affect all other stabilization patterns in the body.


Summary:

Signs of improper activation of core-stabilization during movements are:

Elevation of the chest - brings the diaphragm away from ideal position for maximal activation

Breath holding when performing tasks

The inability to maintain the intra-abdominal pressure during the normal respiratory cycle

Imbalanced abdominal activity with excessive contraction of the rectus abdominis, and lack of activity of the lateral and posterior parts of the abdominal wall

Belly breathing pattern where only the front of the abdomen expands

Concavities at the lower lateral abdomen


Hyper-activity of the Thoraco-lumbar paravertebral muscles

Excessive movement in Thoraco-lumbar and lumbo-sacral junctions

Once the core has been properly activated, the controlled increased intra-abdominal pressure during normal breathing should be incorporated in all exercises and they all become core exercises!

If you are performing core exercises with the chest lifted and there are concavities at the lower lateral part of abdomen, you are probably wasting your time!


http://hanslindgren.com/articles/dia...ore-stability/

[almostgone]

Lots of good info there, Marcus. I briefly skimmed it and will sit down later and break it down. Thanks!

[NACH3]

Funny you write this Marcus, yesterday I met a legit PL who knew exactly what B & B was and said the samethings you are(except he only thought it works for squats! But was showing me the technique - I don't have a problem engaging my obliques at all it's the expansion of the rib cage, w/out just the front of my stomach moving(it doesn't feel like my ribcage is expanding w/my stomach yet?! Got the chest not moving but don't want not to be braced/of at least rigid(till I get this) during a set?!

[clarky.]

Oh guys am really enjoying ma break a got a session in yesterday the gym was good. Am out and about the day but hoping to get a session in later the weather is cracking.
I'll catch up on the thread when i get back guys so keep at because i'll be checking lol.

[Hazard]

I'm havin my preworkout at the gym trying to figure out how I'm going to go ham with my back the way it is. Might have to take it easy this week

[marcus300]

Funny you write this Marcus, yesterday I met a legit PL who knew exactly what B & B was and said the samethings you are(except he only thought it works for squats! But was showing me the technique - I don't have a problem engaging my obliques at all it's the expansion of the rib cage, w/out just the front of my stomach moving(it doesn't feel like my ribcage is expanding w/my stomach yet?! Got the chest not moving but don't want not to be braced/of at least rigid(till I get this) during a set?!

Just watch Chris's videos ive posted he explains it perfectly and of course you can use this on any movement what that's what I wrote about and what ive been doing over the last 3 months. Almostgoine has been doing this on bb rows and increased he weight by a plate and half a side. Ive been doing it on most of my lifts and my performance, size and strength as gone through the roof. Its not something new to me its just something I got out of the habit of while bodybuilding but once you master getting yourself into this environment its great tool to have IMHO.

[Hazard]

I hate my sister lol


So today I'm finishing up chest and who sits next to me? Craig Richardson..... IFBB Pro. He's doing his abs.... Looks great. Just came off a show and is prepping for another. I Wasnt about to talk to him durring his workout so I didnt say anything. A few minutes later my sister walks up and critiques my form and then starts bullshitting with Craig. He's askin her when they're going to train together and she can't even introduce me.....

He walks away and I just look at her like wtf lol.....

[zempey]

Back today, slept in so I was a little more rested than expected. Moved some decent weights today and got a nice, full, crampy pump in my back. Weekend was a mess diet wise, had a stag and doe Saturday night, was a blast, then a graduation party for my cousin yesterday. On a side note, the tren and test have my libido through the roof, broke my bed railing the wife after the stag and doe, habe to rebuild the frame today. Guess the bed wasn't built for bigger people getting frisky.

Chins: 15, 12, 10.

Hammer Strength row: 1 feel, 2 working.

Wide grip pull down: 1 feel, 2 working.

Dy row: 1 feel, 2 working 1 drop.

Close grip pull down: 1 feel, 2 working.

Cable row: 2 feel, 1 working.

Hypers: one set at 25lbs, 2 sets at 45lbs.

Did one set of dips to failure at 30.

Good session, chest tomorrow, can't wait.

[almostgone]

Just watch Chris's videos ive posted he explains it perfectly and of course you can use this on any movement what that's what I wrote about and what ive been doing over the last 3 months. Almostgoine has been doing this on bb rows and increased he weight by a plate and half a side. Ive been doing it on most of my lifts and my performance, size and strength as gone through the roof. Its not something new to me its just something I got out of the habit of while bodybuilding but once you master getting yourself into this environment its great tool to have IMHO.

^^^ I have been bumping up in weights. The reverse hacks are up a plate and quarter/ side, my T'bar rows are much more stable and I'm up a plate. Low pulley rows weights are up and I'm able to target the muscles better. Looking forward to see what it does for squatting.
I think that any exerise or movement that allows you to keep the diaphragm and pelvic floor parallel will benefit from the B&B.

[kelkel]

I hate my sister lol


So today I'm finishing up chest and who sits next to me? Craig Richardson..... IFBB Pro. He's doing his abs.... Looks great. Just came off a show and is prepping for another. I Wasnt about to talk to him durring his workout so I didnt say anything. A few minutes later my sister walks up and critiques my form and then starts bullshitting with Craig. He's askin her when they're going to train together and she can't even introduce me.....

He walks away and I just look at her like wtf lol.....

Always did like your sister. Smart girl.