**Marcus's HIT Dungeon**

[bigsiv]

Kill it...

Did shoulders last night

I actually set the dumbbells on the floor for shoulder press, when up into a handstand against the wall and did shoulder press that way.

I wouldn't have the balls to do that in my gym they would think I was nuts lol good though? Never tried them gearbox

[DCI]

Kill it...

Did shoulders last night

I actually set the dumbbells on the floor for shoulder press, when up into a handstand against the wall and did shoulder press that way.

Ohh man, if I tried those presses I'd end up with a broken everything lol

Had a serious session was great heavy and quick just about an hr which is very acceptable with this heat

[gearbox]

I wouldn't have the balls to do that in my gym they would think I was nuts lol good though? Never tried them gearbox

They're basically the same thing as putting each Dumbbell in your hand with how much you weigh.
The dumbbells make you go down about 4 inches farther than your normal hands would in a handstand. They're definitely hard and just something different.

[gearbox]

Ohh man, if I tried those presses I'd end up with a broken everything lol

Had a serious session was great heavy and quick just about an hr which is very acceptable with this heat

That's awesome bro. I love you hit because it short and quick. Sometimes it's longer when I'm limping out of the gym!

[DCI]

Yeh really working hard at it now. Must up my game again and we'll have a new challenge.

The limping part and the crazy pain is always good. Shoulders are still tender now

[gearbox]

Something that kills my shoulders and I do it very rarely one a month maybe.
You need a spot!
Military press but just negatives.
Have your spotter really push up hard on your elbows and you negative the way down.I go heavy so I usually only get 2 or 3 negatives, nice and slow slow

[DCI]

Nice we did that on the hammersmith last night. It is unreal just oulling the weight off and off continously putting your shoulders onto more and more pressure.

Tonight is legs for me.

[DCI]

Love the comment, triceps, you look much better but it takes you 3 secs to do it lol

[marcus300]

How do you do your side lats? Dumbell Machine cable?

What do you mean by side lats?

[Euroholic]

What do you mean by side lats?

Your side lateral raisers?

[marcus300]

Your side lateral raisers?

I thought you meant my lats not side delts lol

Anyway, I either do side db laterals raises normally singles or do the machine side lateral raises

[clarky.]

They're basically the same thing as putting each Dumbbell in your hand with how much you weigh.
The dumbbells make you go down about 4 inches farther than your normal hands would in a handstand. They're definitely hard and just something different.

I've seen some one do that mate a few years back i suppose that's changing it up a bit but not for me lol as above i would end up breaking something

[Luis777]

I swear I have to take notes on this stuff! The biggest challenge for me is learning how to eat how your supposed to, to build muscle. I hope I can soon be able to join one of your conversations on here about how good it feels to be in such an amazing shape like some of the other members on here

[gearbox]

I swear I have to take notes on this stuff! The biggest challenge for me is learning how to eat how your supposed to, to build muscle. I hope I can soon be able to join one of your conversations on here about how good it feels to be in such an amazing shape like some of the other members on here

It is the reason Marcus started this thread. And we were fortunate to have kel join in with great support fir Marcus. There both old dogs that are ridiculously big.
Now we share our intense wk outs and how we are attempting to go to failure and beyond when we lift. Cause it takes serious mental preparation to achieve this kind of lifting imo.
Gearbox (mm)

[Zodiac82]

I swear I have to take notes on this stuff! The biggest challenge for me is learning how to eat how your supposed to, to build muscle. I hope I can soon be able to join one of your conversations on here about how good it feels to be in such an amazing shape like some of the other members on here

log here for critique on ur workouts and start a thread in the nutritional section for guidance on ur diet....welcome and good luck

-Release the Kracken!!!-

[kelkel]

I swear I have to take notes on this stuff! The biggest challenge for me is learning how to eat how your supposed to, to build muscle. I hope I can soon be able to join one of your conversations on here about how good it feels to be in such an amazing shape like some of the other members on here

Time and perseverance will get you where you want to be. Stick around Luis! Glad you found this thread. Read up!

[marcus300]

I swear I have to take notes on this stuff! The biggest challenge for me is learning how to eat how your supposed to, to build muscle. I hope I can soon be able to join one of your conversations on here about how good it feels to be in such an amazing shape like some of the other members on here

Everything to do with bodybuilding is going to be a challenge but the results and feel good factor can't be beaten IMHO. Learning how to train to stimulate muscle growth is a hard thing to do and actually implementing it is even harder. Learning how to eat to feed the growth your stimulating and also cutting eating the rights foods to keep your bf low enough is a science but if this is the lifestyle you have decided upon then the rewards and confidence wont ever be matched.

It takes time to fully understand how to build muscle and we all have to start somewhere.

Why not tell us more about yourself like how long you been training? what's your diet like? what does your training routine look like? stats?

Anyone can join in this thread its open to all

[canesfan804]

Marcus you stated earlier that you try to carb up on training days and down on off days. This may be a stupid question but does that mean you do Hi carbs 2 days in a row? I thought standard carb cycling you do 2 low/ 1 high.

[marcus300]

Marcus you stated earlier that you try to carb up on training days and down on off days. This may be a stupid question but does that mean you do Hi carbs 2 days in a row? I thought standard carb cycling you do 2 low/ 1 high.

I design my carbs around my training but it all depends on what I am trying to achieve, if I feel my body needs feeding for growth I will, if I can go low again without any serious issues then that's what I will do. If I am cutting I wont restrict cals to low at the sacrifice of muscle tissue, I will do it slowly by increasing my cardio and slowly carb cycling with a rough 40% low and 15% high off maintenance.

[krugerr]

I design my carbs around my training but it all depends on what I am trying to achieve, if I feel my body needs feeding for growth I will, if I can go low again without any serious issues then that's what I will do. If I am cutting I wont restrict cals to low at the sacrifice of muscle tissue, I will do it slowly by increasing my cardio and slowly carb cycling with a rough 40% low and 15% high off maintenance.

Good to know! Im interested though in your carb cycling for bulking, as I dont think you went into detail about it. I get that you design the Hi/Med/Low days to fit around your training, curious as to how far you set the Cals and what you consider 'low' carb and 'hi' carb for bulking.

-Krugerr

[canesfan804]

Gotcha. I have been on the carb cycling for a few months now and saw some nice loss of BF but the last couple weeks the strength just DROPPED. All the damn hi reps trying to get the wife ready for her show depleted me. I kicked the carbs up for a few and took a few days off so feeling a lot better. Just a few weeks left before I go HIT!

[marcus300]

Good to know! Im interested though in your carb cycling for bulking, as I dont think you went into detail about it. I get that you design the Hi/Med/Low days to fit around your training, curious as to how far you set the Cals and what you consider 'low' carb and 'hi' carb for bulking.

-Krugerr

When I am trying to cut my bf I first start running my cals at maintenance and use cardio to create a deficit. You can reinvent the wheel its all about calories in calories out and when your carrying a lot of body weight and tissue you need to feed it to keep it and that's my main concern to preserve all my tissue no matter what. So I will start off with using cardio and then increase the cardio when my body adapts to what I am doing to it. Once I am at certain level I start carb cycling off maintenance but use my rest days to really deplete my glycogen stores and refeed on training days this confuses the body into burning fat as fuel and again once my body adapts I will change things up again by carb cycling still off my maintenance cals by using a 40% less carbs from my maintenance and then refeed by using a 15% increase on my maintenance carbs, once you work this out it isn't that much of a dramatic drop but what it does is confuse the body into using fat as fuel yet again while preserving muscle tissue.The low and refeed days are not set in stone its varies depending on my workload and how I look.



I usually carb cycle all the time whether bulking or cutting and I use cardio and carb calorie trickery to achieve my goals.I also change things around on none training days and also meal timing but I don't do anything dramatic and I never drop my calories to much at the cost of my muscle tissue, if it takes months to drop bf while preserving my tissue that's what I will do. In some cases I will drop off my maintenance cals but only by 200-300 and carb cycle again but the secret is not to put on bf in the first place and just add lean tissue while maintaining low bf which is another obsession I have and its all done via carb cycling. CC works for me and I when you carrying a lot of tissue its so hard to maintain and build more but I do this by the intense training I do and also my carb cycling methods. If I am bulking I will increase my cals by 300-500 and or even further depending how dramatic I want the bulk and depending if I am coming out of prime or not, its all down to my goals but nothing is static it works around my body and how I look and feel.

I never have a fixed plan with carb cycling because I go by how I look and how I feel on a daily basis. I am so intune with my body I know when I am depleted to much or flat and I am risking losing tissue or I am to full I am going to add bf, so I adjust daily to how I look and feel. I don't weigh my food anymore those days are over I know what 300-400grams of protein looks like and I know if I am eating to much or less. When my body is screaming from my work out that it needs feeding I feed it to the max even when I am in a cut I fill the tank. The training style I have is intense and if you want to be big you got to lift intense and eat big, its all about calories in and calories out and once you understand how your body responds you can maximise your training and diet to produce some remarkable gains in size and strength.

[kelkel]

Gotcha. I have been on the carb cycling for a few months now and saw some nice loss of BF but the last couple weeks the strength just DROPPED. All the damn hi reps trying to get the wife ready for her show depleted me. I kicked the carbs up for a few and took a few days off so feeling a lot better. Just a few weeks left before I go HIT!

On a side note, is that a current pic canes? If so, awesome!

[canesfan804]

Pic from about a week ago Kel. Thanks man I have made some pretty good changes in the last year thanks in part to a lot of you guys on here. This site has helped alot. I still feel small tho and would like to add about 20-25lbs on this frame I just hope I didnt wait too long to get off my lazy ass.

[krugerr]

Thanks Marcus. I'm always curious about other approaches. I'm a long way from having that in-tune feeling with my body. So I do weigh everything and follow a routine for now!

[canesfan804]

Very interested in learning more on short burst cycles....... mainly doses. Of course for educational purposes only.

[kelkel]

Pic from about a week ago Kel. Thanks man I have made some pretty good changes in the last year thanks in part to a lot of you guys on here. This site has helped alot. I still feel small tho and would like to add about 20-25lbs on this frame I just hope I didnt wait too long to get off my lazy ass.

Great work Canes! And it's never too late to add some size. Look at how old Marcus is and he's still big!




Gotta run, he'll be after me now....

[gearbox]

Great work Canes! And it's never too late to add some size. Look at how old Marcus is and he's still big!

Gotta run, he'll be after me now....

Lmao!!
Mini Marcus is offended too!

[DCI]

Chest and cardio now going to be a hard session

[Flagg]

Marcus, got a question for you about lifting...

So since my holiday I have dropped in weight, around 6 kilos however while I am a bit smaller, and I have lost some strength, it looks as if most of the dropped weight was BF. My waist is around 2 inches smaller, I look much more sculpted and I actually have Abs again Even though im a bit smaller, I actually like how I look a bit more cut now.

I want to lock myself into a nice clean lean bulk now, try and be strict as I can with my diet. Now i'm used to lifting pretty heavy weights...is this still the way to go? I like the "shape" I am now, I just want to pack some mass onto that. frame Can I still be lifting heavy or should I be going more for form and high reps?

[gearbox]

Marcus, got a question for you about lifting...

So since my holiday I have dropped in weight, around 6 kilos however while I am a bit smaller, and I have lost some strength, it looks as if most of the dropped weight was BF. My waist is around 2 inches smaller, I look much more sculpted and I actually have Abs again Even though im a bit smaller, I actually like how I look a bit more cut now.

I want to lock myself into a nice clean lean bulk now, try and be strict as I can with my diet. Now i'm used to lifting pretty heavy weights...is this still the way to go? I like the "shape" I am now, I just want to pack some mass onto that. frame Can I still be lifting heavy or should I be going more for form and high reps?

You can obviously wait for Marcus to answer but it doesn't matter if you're cutting or bulking its still HIT Style heavyweight. You want to simulate every muscle fiber when you work out. You can only do this by pushing more weight and trying to go beyond failure with each set.
Some people think just because they're cutting a should lower the weights. If you continue to lift heavy while cutting you are burning more calories, and putting your metabolism in overdrive.

[Flagg]

You can obviously wait for Marcus to answer but it doesn't matter if you're cutting or bulking its still HIT Style heavyweight. You want to simulate every muscle fiber when you work out. You can only do this by pushing more weight and trying to go beyond failure with each set.
Some people think just because they're cutting a should lower the weights. If you continue to lift heavy while cutting you are burning more calories, and putting your metabolism in overdrive.

Thanks, I mean I dont want to cut as such, but I just want to add mass onto my leaner frame without upping anymore bf. Obviously diet will be the biggest factor but I also wondered what kind of weight movement would be beneficial. Knowing I can carry on lifting heavy is good cause I like lifting heavy.

[gearbox]

Thanks, I mean I dont want to cut as such, but I just want to add mass onto my leaner frame without upping anymore bf. Obviously diet will be the biggest factor but I also wondered what kind of weight movement would be beneficial. Knowing I can carry on lifting heavy is good cause I like lifting heavy.

If you scroll back the past few pages Marcus and kel both have posted some of their workout routines. A few warm Up sets then one working set at about 6 reps and try for a few assisted reps or negatives. That right only one working set. That's why you have to mentally prepare yourself to go beyond failure.
Marcus follows dorian yates HIT style.

[DCI]

Serious session tonight all db presses. Had a serious work out, incline press 3 heavy hit sets, flat bench, decline bench all. 3sets, then pulley flies supersetted with pushups on a block so you can go deep was crazy hard. Then 25 mins hard cardio

[kelkel]

You can obviously wait for Marcus to answer but it doesn't matter if you're cutting or bulking its still HIT Style heavyweight. You want to simulate every muscle fiber when you work out. You can only do this by pushing more weight and trying to go beyond failure with each set.
Some people think just because they're cutting a should lower the weights. If you continue to lift heavy while cutting you are burning more calories, and putting your metabolism in overdrive.

Very well said by GB. It's a mistake so many people make. Changing the training style that built their hard earned muscle instead of slightly altering their diet. The goal is to keep that hard earned muscle. Just makes sense to keep doing what's working for you.

[DCI]

Thanks, I mean I dont want to cut as such, but I just want to add mass onto my leaner frame without upping anymore bf. Obviously diet will be the biggest factor but I also wondered what kind of weight movement would be beneficial. Knowing I can carry on lifting heavy is good cause I like lifting heavy.

Exactly what I have started doing, if I only knew it years ago I'd be so far ahead of were i am

[Java Man]

Love this thread!

[AD]

Marcus, got a question for you about lifting...

So since my holiday I have dropped in weight, around 6 kilos however while I am a bit smaller, and I have lost some strength, it looks as if most of the dropped weight was BF. My waist is around 2 inches smaller, I look much more sculpted and I actually have Abs again Even though im a bit smaller, I actually like how I look a bit more cut now.

I want to lock myself into a nice clean lean bulk now, try and be strict as I can with my diet. Now i'm used to lifting pretty heavy weights...is this still the way to go? I like the "shape" I am now, I just want to pack some mass onto that. frame Can I still be lifting heavy or should I be going more for form and high reps?

If you scroll back the past few pages Marcus and kel both have posted some of their workout routines. A few warm Up sets then one working set at about 6 reps and try for a few assisted reps or negatives. That right only one working set. That's why you have to mentally prepare yourself to go beyond failure.
Marcus follows dorian yates HIT style.

i am guessing you should still follow the same routine, same rep range. but maybe initially the weights that you can lift may be a little less than before, considering your recent cut. you probably can increase them as you see fit when things go back to normal.

[MajorPectorial]

I'd imagine Carb loading before routines rather than after. Except where ur night meal is on workout days?

[kelkel]

Serious session tonight all db presses. Had a serious work out, incline press 3 heavy hit sets, flat bench, decline bench all. 3sets, then pulley flies supersetted with pushups on a block so you can go deep was crazy hard. Then 25 mins hard cardio

Nice! I miss the variety of dumbells a gym offers. Mine aren't heavy enough in my basement dungeon, dammit. Gotta find some used power-blocks for sale in my area.