**Marcus's HIT Dungeon**

[Doom44]

Legs day !! Going to bang some love in the gym !!!

[gearbox]

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.

Just find some old broken down cars. Use those!

[brazuka]

I hear this thread has tons of great info inside, so I will check back in a few hours when I am finished reading it all! Page 1 here I come

[kelkel]

I hear this thread has tons of great info inside, so I will check back in a few hours when I am finished reading it all! Page 1 here I come

Get something to eat and drink. Gonna take a while!

[kelkel]

Legs day !! Going to bang some love in the gym !!!

Been there, done that. Well, actually it was in the massage room with a real hot fitness model type masseuse. I miss those days.....

[brazuka]

Get something to eat and drink. Gonna take a while!

Ok I may have chewed off more than I could swallow lol, finished the first two pages. Going to head off to bed and get some much needed rest

[marcus300]

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!

I use to weigh everything and was rather obsessive with it but over the years my aims and goals changed, I don't need to be that precise anymore. I also know how my body responds and my diet is never static it changes to how I feel and look.

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

I'm very interested in short heavy burst cycles aswell LOL, ive written something on it earlier but dosages isn't something what you pick out of the air, the dose is designed off your cycle history and compounds you grow off.

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 is right Flagg
Training doesn't change if your cutting or bulking, one of the biggest mistakes I've seen and believe is when a lot of guys who start cutting change their workouts drastically and train a lot less weight. Muscles grow bigger due to progressively overloading them so they have to adapt and grow bigger due to the constant overload your putting them under, once you have stimulated growth you need to feed it. Even Dorian stated that his training doesn't change whether in off season or contest prep just the cardio aspect. Eat cleaner and up the cardio to help keep that bf off but carry on training and building muscle tissue, its one of the best things you can do for losing bf is building more muscle

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.

Consistently eat clean, increase your cardio and train your body to build muscle

[marcus300]

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....

lmfao,

[marcus300]

Ive been very busy lately but still training very hard and intense. My food intake as be solid and I've been eating a lot

Thanks Kel for keeping this thread going, we both have the same approach and style

[marcus300]

Watch this video

[marcus300]

Another must watch

[MR-FQ320]

With regards to Flaggs situation - my story is pretty similar, when I started cutting for the Conditioning Classic I switched to higher reps with more sets in particular lots of drop sets as I train alone, thinking that this would bring out more SHAPE, I quite quickly lost my strength but gained more endurance.

But my question is this : is good muscle shape going to be more apparent as opposed to muscle mass when training with higher weight lower reps ? Shape being the key word. Thanks

[Doom44]

Marcus what you think different between Dorian Yates HIT and Mike Mentzer HIT ?

[DCI]

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.

To be fair were we train they are brillaint but they do the job it was quiet last night so we just left them at the bench was handy out so wesaved time there and was a class session chest is pumped today. Was sweating bullets just training

[DCI]

With regards to Flaggs situation - my story is pretty similar, when I started cutting for the Conditioning Classic I switched to higher reps with more sets in particular lots of drop sets as I train alone, thinking that this would bring out more SHAPE, I quite quickly lost my strength but gained more endurance.

But my question is this : is good muscle shape going to be more apparent as opposed to muscle mass when training with higher weight lower reps ? Shape being the key word. Thanks

Personally for me. Pyramidding HIT at the mo and I have gotten serious shape and thickness from 3 sets with two feeler sets for each change of exercise its crazy. My chest has developed so much in the last 6 months its crazy. Same for my back its after thickening out andwidening from tweaking the exercises and the number of sets with 2 dropsets after the heaviest pyramid its unreal the buzz you get off it and the development. On the last 5 reps of the 2nd dropset I do forced positives and really really slow tensioned negatives. If your particular bodypart doesn't burst after doing the above something is up.

I am wholey speaking from my experience which is very green compared to kk and marcus.

[marcus300]

With regards to Flaggs situation - my story is pretty similar, when I started cutting for the Conditioning Classic I switched to higher reps with more sets in particular lots of drop sets as I train alone, thinking that this would bring out more SHAPE, I quite quickly lost my strength but gained more endurance.

But my question is this : is good muscle shape going to be more apparent as opposed to muscle mass when training with higher weight lower reps ? Shape being the key word. Thanks

Your not going to change the shape of a muscle with higher reps, if your muscle are not progressively being put under over load then they will reduce in size because they don't need to be that big for the stress you put them under. You want more shape reduce your bf and shrink wrap your skin around your muscle just like Kel does naturally ( the fuking cvnt ) you can target certain areas of the muscle to slight change the shape but your genetics are going to be a huge factor in this but the best way is to reduce bf and shrink wrap your skin.

Marcus what you think different between Dorian Yates HIT and Mike Mentzer HIT ?

Both are HIT styles and both have adapted to their own body, just like we all should do and there are many variations of HIT just find which one suits you better for growth.

[kelkel]

Ive been very lately but still training very hard and intense. My food intake as be solid and I've been eating a lot

Thanks Kel for keeping this thread going, we both have the same approach and style

I think this thread is now becoming "self aware." Kinda like the Terminator thing.....

[AD]

I think this thread is now becoming "self aware." Kinda like the Terminator thing.....

It answers its own questions?

[kelkel]

Ok I may have chewed off more than I could swallow lol, finished the first two pages. Going to head off to bed and get some much needed rest

Next time start earlier and bring coffee. We'll wait.........

[kelkel]

It answers its own questions?

Usually if you go back a page or two!

I'm throwing a penalty flag for a technicality!

[gearbox]

With regards to Flaggs situation - my story is pretty similar, when I started cutting for the Conditioning Classic I switched to higher reps with more sets in particular lots of drop sets as I train alone, thinking that this would bring out more SHAPE, I quite quickly lost my strength but gained more endurance.

But my question is this : is good muscle shape going to be more apparent as opposed to muscle mass when training with higher weight lower reps ? Shape being the key word. Thanks

I am not sure when this was implemented by the whole body building industry. They used to tell everyone to get cut you had to use high reps lightweight. This is not true at all. To form certain shape and certain muscles it depends on what your body fat percent is. It doesn't matter if I do a million curls if I have high bf% I will not have definition or shape in my arms. You can even ask around to some of the stage ready guys and they will say when they drop bf% their arm sometimes actually look bigger because of the shape.
I am NOT against high reps for maintenance for letting your body recover to maintain for a few weeksfor because HIT can be very taxing on the body!
Imho

gearbox (Mini Marcus)

[MajorPectorial]

Well. Felt weak as shit today after 3 days off over a very messy bday. Fell about 1-2 reps below on my 6rep best weights for bicep early on. Then after a refeed n rest did chest. Same. Lost couple reps. I suppose after pretty much poisoning my body with alcohol its to be expected.
Still loving the thread. Keep that info coming peeps.

[DCI]

I'd say it's more lack of engery and corrdct food than anything else. Alcohol does not help at all but it would be a combo of all of the above.

Did a serious back workout tonight. Repeat of last week but way more intense, so intense all the blood drained to my back was crazy to feel that.

Did ab's aswell was crazy

[MajorPectorial]

Yeh I thought a day to eat n recover would be ample but maybe having a bar owner as ur best mate making sure u get wankered is ott lol. Sure I'll be back on form tomorrow!!!

[DCI]

Lol, if you drank a heap it will take time. I don't really bother with drink anymore does too much damage to me

[MajorPectorial]

Yeh. I do go out once a week kinda as a cheat day. But its really the only time I get to socialize n its nice seeing everyone so I gotta have one night off. Never feel bad the next day n always train. But shit. The 30shots in 3mins flat did kill me off. The 6double sized 'dirty' shots after simply sealed the deal!

[AD]

Yeh. I do go out once a week kinda as a cheat day. But its really the only time I get to socialize n its nice seeing everyone so I gotta have one night off. Never feel bad the next day n always train. But shit. The 30shots in 3mins flat did kill me off. The 6double sized 'dirty' shots after simply sealed the deal!

in this thread, we probably should talk more about training, and less about drinking.

[Java Man]

Self aware. Lol. That comment had me in stitches!

[kelkel]

in this thread, we probably should talk more about training, and less about drinking.

Speaking of which, it's heavy squat day for me tomorrow, yeah! Like a nut I still look forward to Wednesday leg day and may try to push the weight up a bit if all feels right. Won't know for sure till I get some warm-ups under my belt. I know the first thing that crosses my mind when I open my eyes in the morning is that it's squat day. Both excitement and trepidation at the same time. Weird, right!

[MajorPectorial]

in this thread, we probably should talk more about training, and less about drinking.

Fair dues! Way off topic. Cheers n sry ppl!

Holy **** its 5am. Haha!! Can eat another meal.

I'll see how I get on at gym session. Fun a be 4:30pm session!! So I'll AV a lie in but wake up for feed am n b4 session

[marcus300]

Well. Felt weak as shit today after 3 days off over a very messy bday. Fell about 1-2 reps below on my 6rep best weights for bicep early on. Then after a refeed n rest did chest. Same. Lost couple reps. I suppose after pretty much poisoning my body with alcohol its to be expected.
Still loving the thread. Keep that info coming peeps.

Yeh I thought a day to eat n recover would be ample but maybe having a bar owner as ur best mate making sure u get wankered is ott lol. Sure I'll be back on form tomorrow!!!

You just set yourself back, pointless going to the gym if your going to drink in that way.......we also don't allow any kind of talk was is negative in this thread or what will take you a few steps back at achieving goals so your first warning ( by the way you only get 2 warning)

[marcus300]

Yeh. I do go out once a week kinda as a cheat day. But its really the only time I get to socialize n its nice seeing everyone so I gotta have one night off. Never feel bad the next day n always train. But shit. The 30shots in 3mins flat did kill me off. The 6double sized 'dirty' shots after simply sealed the deal!

Ok lets me put this another way.

Why on earth are you training?? infact don't answer don't need anymore talk like this in here


You'll learn

[marcus300]

Did shoulder on Monday and they are still sore to touch on Wednesday morning

Had zero pain from any injuries so took each set beyond failure, I was totally wiped out. Workout took 40-45mins when home to feed and then went on my mountain bike for 30 mins cardio.....

[AD]

Speaking of which, it's heavy squat day for me tomorrow, yeah! Like a nut I still look forward to Wednesday leg day and may try to push the weight up a bit if all feels right. Won't know for sure till I get some warm-ups under my belt. I know the first thing that crosses my mind when I open my eyes in the morning is that it's squat day. Both excitement and trepidation at the same time. Weird, right!

i had to miss one whole wk of training last wk due to work rotation. on top of that, the longer work hours last wk also affected my rest at night.

yesterday, when i finally got back to the gym after the long break, i was excited like you, kel, but i know that i had better take it a little easy. same routine, one workset to failure and a couple dropsets to finish off, but only at 80-90% of my usual weights.

today, woke up with aches and pains like i was hit by a bus. delts are aching and back is on fire. going to increase my calories to help with recovery. hopefully next wk will be better.

i'm doing legs tomorrow too. hope i can walk the next day. i am feeling a little more trepidation than excitement...

[DCI]

Speaking of which, it's heavy squat day for me tomorrow, yeah! Like a nut I still look forward to Wednesday leg day and may try to push the weight up a bit if all feels right. Won't know for sure till I get some warm-ups under my belt. I know the first thing that crosses my mind when I open my eyes in the morning is that it's squat day. Both excitement and trepidation at the same time. Weird, right!

Everyday is like that for now. Work and all that other bs is second on my radar all I think about for 95% of the time is, the work out ill be doing and what ill have for dinner etc or my next food intake

[Zodiac82]

doin a two week deload....man its killing me....I was gonna hit the gym this week but thought...nah Ill think ill do another week....itch is gettin so strong to get back in there
.....like dumpin a bucket of fleas on a dog(not that ill ever do that)

weird thing is I've been gettin these pumps

-Release the Kracken!!!-

[Zodiac82]

doin a two week deload....man its killing me....I was gonna hit the gym this week but thought...nah Ill think ill do another week....itch is gettin so strong to get back in there
.....like dumpin a bucket of fleas on a dog(not that ill ever do that)

weird thing is I've been gettin these nice pumps

-Release the Kracken!!!-

-Release the Kracken!!!-

[marcus300]

[MR-FQ320]

Cancer82 or anybody, what is a two week deload ? I know it's some kind of rest, but it's that long since I read it.....

[Zodiac82]

Cancer82 or anybody, what is a two week deload ? I know it's some kind of rest, but it's that long since I read it.....

thats pretty much it....just givin ur CNS a break....physical and mental break....u could just simply not doin anythin for ur deload period or cut it to about 50% of what u would've been doin.....either reps/sets/weight
I believe its the norm to do it for a week and ud be fine....but with certain things going on now I decided what the heck ill do two...not only that im startin my next cycle soon so I really wanted to give my body a rest....them hit it hard with some HIT

guys if im wrong...do tell lol

-Release the Kracken!!!-