**Marcus's HIT Dungeon**

[almostgone]

Thanks, Clarky. Arms feel tired and numb right now. Believe this one will be felt for a few days.

[marcus300]

Ive added HIT to the thread title, after all its what we are about

[NACH3]

Ive added HIT to the thread title, after all its what we are about

It is the only training that stimulates growth(& recruits those type 2b fibers) better than any other training out there(failure & beyond)...

[almostgone]

With a belly full of flank steak and egg whites, I'm ready to crash. Everyone have a great day.

[marcus300]

It is the only training that stimulates growth(& recruits those type 2b fibers) better than any other training out there(failure & beyond)...

You've been reading my post grass hopper well done

[marcus300]

BG, we haven't heard from you for a bit

Please let us know how things are going

[Sfla80]

Arms today...switched it up a little.

Rope pull downs 3 warms, 1 feel, 2 w ( rotating rope at bottom of movement and holding 3 secs minimum every rep even drops) DD

Superset reverse grip pull downs using ez bar straight into one arm db over heads 2 w dd on ez bar.

One arm db incline skulls super set into db kick backs. 2 w on each

Bi's

Incline db curls 1 feel , 2w DD (each working and drops had 2-3 partial reps)

Stole this from marcus...preacher bench, turned around leaveing elbows against bench never off using db curls 2 w 1 drop

Single arm db on preacher bench. 2 w

Straight bar curls. 1 feel, 2 w dropped 4 times.

Bi's are popping now.

[Igifuno]

"When the Stillness Comes"

Listen to it, close your eyes and imagine entering Marcus's dungeon against your will, witnessing the dreadful and gruesome scene all around you, and know the true meaning of fear.

You're welcome.

http://youtu.be/iP2njx-0mY0

[NACH3]

Arms today...switched it up a little.

Rope pull downs 3 warms, 1 feel, 2 w ( rotating rope at bottom of movement and holding 3 secs minimum every rep even drops) DD

Superset reverse grip pull downs using ez bar straight into one arm db over heads 2 w dd on ez bar.

One arm db incline skulls super set into db kick backs. 2 w on each

Bi's

Incline db curls 1 feel , 2w DD (each working and drops had 2-3 partial reps)

Stole this from marcus...preacher bench, turned around leaveing elbows against bench never off using db curls 2 w 1 drop

Single arm db on preacher bench. 2 w

Straight bar curls. 1 feel, 2 w dropped 4 times.

Bi's are popping now.

Good shit, Sfla! Very nice!

In bold - those are much like the w/o's I've been doing - lots of drops after working sets(especially on one arm stuff lately) - I couldn't keep doing the one tri/then bi etc - it wasn't maximizing pump nor fatigue... When I do it like this bis first then tris etc it seems to work and really fatigue the muscle much better! In my experience

Also, I've been reading lots of ways that the old timers used to hit their bis(The Prince - only one to have a double peak(inner/& outer) they let gravity take over the exercise - forcing all other(delts elbows etc) stabilizing muscles not to be activated - this will surely thicken/widen your bis and make the movement all about the bicep, etc

Where was your CG bench

[Sfla80]

Good shit, Sfla!

In bold - those are much like the w/o's I've been doing - lots of drops after working sets -

Also, I've been reading lots of ways that the old timers used to hit their bis(The Prince - only one to have a double peak(inner/& outer) they let gravity take over the exercise - forcing all other(delts elbows etc) stabilizing muscles not to be activated - this will surely thicken/widen your bis and make the movement all about the bicep, etc

Where was your CG bench

Hold let me open on browser to see bold...ap doesn't show it

[Sfla80]

Good shit, Sfla!

In bold - those are much like the w/o's I've been doing - lots of drops after working sets -

Also, I've been reading lots of ways that the old timers used to hit their bis(The Prince - only one to have a double peak(inner/& outer) they let gravity take over the exercise - forcing all other(delts elbows etc) stabilizing muscles not to be activated - this will surely thicken/widen your bis and make the movement all about the bicep, etc

Where was your CG bench

Definitely nach really liked both movements.

An old timer taught me (told me not sure if it's true) but when doing one arm preacher to keep my wrist bent backwards (best way to describe) told me helps hit the peak more.

And close grip left out this week. I think I have done them the past 4 or 5 sessions so just wanted to switch it. Usually if I don't do close I would normally do heavy behind the head db. But left both out this week.

[Hazard]

Definitely nach really liked both movements.

An old timer taught me (told me not sure if it's true) but when doing one arm preacher to keep my wrist bent backwards (best way to describe) told me helps hit the peak more.

Goose necking :-) burns like hell

[NACH3]

Definitely nach really liked both movements.

An old timer taught me (told me not sure if it's true) but when doing one arm preacher to keep my wrist bent backwards (best way to describe) told me helps hit the peak more.

And close grip left out this week. I think I have done them the past 4 or 5 sessions so just wanted to switch it. Usually if I don't do close I would normally do heavy behind the head db. But left both out this week.

I can see how that position would increase the peak(is it awkward while doing it)??

I was just bustin chops about CG - I do like it for my long head(seems to put that meat on them

[NACH3]

Goose necking :-) burns like hell

Goose necking builds the peak(during DB movements etc) - like standing seated etc... Something I'm still learning more(the R shoulder stops it a tad early on the right side)..

The guy I'm taking about Haz - his arms looked like a heart(crazy peaks) - Robbie Robinson(the Prince)?!





The middle contraption puts all the focus on the bis... Arnold also loved these

His split heads are crazy tho!

[Hazard]

[Hazard]

Goose necking builds the peak(during DB movements etc) - like standing seated etc... Something I'm still learning more(the R shoulder stops it a tad early on the right side)..

The guy I'm taking about Haz - his arms looked like a heart(crazy peaks) - Robbie Robinson(the Prince)?!

<img src="http://forums.steroid .com/attachment.php?attachmentid=159080"/>
<img src="http://forums.steroid.com/attachment.php?attachmentid=159081"/>
<img src="http://forums.steroid.com/attachment.php?attachmentid=159082"/>

The middle contraption puts all the focus on the bis... Arnold also loved these

I have one of those..... Used to use it early on but stopped. Might have to bust it out again

[NACH3]

I have one of those..... Used to use it early on but stopped. Might have to bust it out again

I would love to use one! Id definitely bust it out - plus it take a everything else out of the equation(otter stabilizers etc) - I've never used them - where can you get one?

[Sfla80]

Goose necking huh? Guess the guy wasn't blowing smoke up my ass lol. He was a bb back in the day. He was my old prep cook. Said he was in a few magazines. But the guy drank a gallon of vodka a day....starting before 8am befor ehe got to work...had to fire him. But he taught me alot training wise lol

I don't think it's that akward nach. I just don't go heavy when I do it. It does burn like hell and u can notice a difference.

And btw too busy last night to find out her name. But she has been in a few times. Woman was 2nd place in a few big comps. Heavy weight division (not sure). Always forget to get her name. But her and a friend u finished middle of pack were in last night.

[NACH3]

Goose necking huh? Guess the guy wasn't blowing smoke up my ass lol. He was a bb back in the day. He was my old prep cook. Said he was in a few magazines. But the guy drank a gallon of vodka a day....starting before 8am befor ehe got to work...had to fire him. But he taught me alot training wise lol

I don't think it's that akward nach. I just don't go heavy when I do it. It does burn like hell and u can notice a difference.

And btw too busy last night to find out her name. But she has been in a few times. Woman was 2nd place in a few big comps. Heavy weight division (not sure). Always forget to get her name. But her and a friend u finished middle of pack were in last night.

That's what I was thinking Sfla! Regarding the awkwardness or lack there of!

[Bio-Active]

Incline presses

Wide grip press

Db flys with pause reps at the bottom of the contraction and a good squeeze at the top twisting the wrist in but not letting the Dbs touch

Peck deck superset incline machine press

Cable crossovers

30 minutes low intensity cardio and done

[almostgone]

Goose necking builds the peak(during DB movements etc) - like standing seated etc... Something I'm still learning more(the R shoulder stops it a tad early on the right side)..

The guy I'm taking about Haz - his arms looked like a heart(crazy peaks) - Robbie Robinson(the Prince)?!





The middle contraption puts all the focus on the bis... Arnold also loved these

His split heads are crazy tho!

That's an arm blaster. Used to be the thing back in the day.

[almostgone]

More flank steak and potato. Back to sleep for a bit.

[NACH3]

That's an arm blaster. Used to be the thing back in the day.

Thx AG! I know they were big/huge back in the early days... I'm sure they're still available(just haven't ever looked)...

I was watching some vids on how Robbie/Arnold/etc etc would even lay on a flat bench - w/their elbows on the end of bench - hitting the peaks in every manner possible - great ideas and they didn't have most of the equipment we have now(but aesthetically they were TIP-TOP)!

[kelkel]

You don't really need an arm blaster. I've curled for years without moving my elbows forward or up like so many do. It keeps the focus on the bicep. When the elbow comes up/forward you're just activating ancillary muscles to complete the movement. Funny, whenever I work out with someone (which is rare) and I do curls they always comment "why don't you bring the bar up higher" or something similar. Once explained to them and they try it they realize it is a full contraction, and a better one imho.

[BG]

BG, we haven't heard from you for a bit

Please let us know how things are going

Thanks for asking. Training is 100% and great things are happening. Ive set a goal for end of winter, I know weight doesnt really matter but I need something to chase. Ive never set a number before, so Im kind of excited. Work is crazy, Im fully worn out from it and training. I literally work, eat, train and sleep. I sleep twice a day on weekends, but Im getting it done. I keep up reading in here, but my wife wants the little time I have when home. KEEP UP THE GREAT WORK GUYS AND GIRLS !!!

[BG]

That's an arm blaster. Used to be the thing back in the day.

Lmao, Ive had a few !

[NACH3]

You don't really need an arm blaster. I've curled for years without moving my elbows forward or up like so many do. It keeps the focus on the bicep. When the elbow comes up/forward you're just activating ancillary muscles to complete the movement. Funny, whenever I work out with someone (which is rare) and I do curls they always comment "why don't you bring the bar up higher" or something similar. Once explained to them and they try it they realize it is a full contraction, and a better one imho.

Fair enough - lol

I'm definitely good at keeping my elbows in/tucked and they don't move(just a hinge) -

You know how you see people curl the straight bar higher than any other bar really - is that what you meant by bringing it up high(er) - I see people bring it up to their forehead -- just let gravity take over the bar and curl w/your bis badically so your palms are level w/your shoulders/or until fully contracted - just so im understanding right

[Bio-Active]

Fair enough - lol I'm definitely good at keeping my elbows in/tucked and they don't move(just a hinge) - You know how you see people curl the straight bar higher than any other bar really - is that what you meant by bringing it up - I see people bring it up to their forehead -- just let gravity take over the bar and curl w/your bis badically so your palms are level w/your shoulders/or until fully contracted - just so im understanding right

that's why I like those incline db curls. It's really easy for me to focus and not let the shoulders move

[NACH3]

that's why I like those incline db curls. It's really easy for me to focus and not let the shoulders move

Funny you bring that up - I was just thinking of those - and I've now been able to incorporate them on arm days - it used to be too much for my shoulder to handle w/out moving - im using lighter Bells but really strict / and I feel such a better pump w/them in there - I do have to sit more upright than you would - but it's gettin better w/each time

[Mr.BB]

that's why I like those incline db curls. It's really easy for me to focus and not let the shoulders move

Agreed, also gives bis a good strech. One of the only exercises that makes my biceps sore.

[NACH3]

Agreed, also gives bis a good strech. One of the only exercises that makes my biceps sore.

^^ does give a great stretch

Preachers into forced reps then negs(if no spotter do it w/one arm DBs... I love em - and you can make em sore as sh!t!

[Igifuno]

Thanks for asking. Training is 100% and great things are happening. Ive set a goal for end of winter, I know weight doesnt really matter but I need something to chase. Ive never set a number before, so Im kind of excited. Work is crazy, Im fully worn out from it and training. I literally work, eat, train and sleep. I sleep twice a day on weekends, but Im getting it done. I keep up reading in here, but my wife wants the little time I have when home. KEEP UP THE GREAT WORK GUYS AND GIRLS !!!

Smart man. Good to hear from you BG. You keep up the great work as well.

[kelkel]

Fair enough - lol

I'm definitely good at keeping my elbows in/tucked and they don't move(just a hinge) -

You know how you see people curl the straight bar higher than any other bar really - is that what you meant by bringing it up high(er) - I see people bring it up to their forehead -- just let gravity take over the bar and curl w/your bis badically so your palms are level w/your shoulders/or until fully contracted - just so im understanding right

Think of it as keeping the upper arm vertical and moving only the lower arm up until it stops, which will be slightly past horizontal depending on the size of your biceps....

Now everyone reading this thread will be doing that motion without weights to see just how far they go past horizontal........

[NACH3]

Think of it as keeping the upper arm vertical and moving only the lower arm up until it stops, which will be slightly past horizontal depending on the size of your biceps....

Now everyone reading this thread will be doing that motion without weights to see just how far they go past horizontal........

Lmao - I did earlier.... LOL!

[almostgone]

"When the Stillness Comes"

Listen to it, close your eyes and imagine entering Marcus's dungeon against your will, witnessing the dreadful and gruesome scene all around you, and know the true meaning of fear.

You're welcome.

http://youtu.be/iP2njx-0mY0

Good stuff, Igi!

[almostgone]

You don't really need an arm blaster. I've curled for years without moving my elbows forward or up like so many do. It keeps the focus on the bicep. When the elbow comes up/forward you're just activating ancillary muscles to complete the movement. Funny, whenever I work out with someone (which is rare) and I do curls they always comment "why don't you bring the bar up higher" or something similar. Once explained to them and they try it they realize it is a full contraction, and a better one imho.

I never could afford one when I was young. LOL, I remember many, many sessions of concentration curls and 21s with my old York concrete filled weights. You probably had some at some point? They had the little red collars with the carriage head bolts and the crappy little wrench to lock them down.

[almostgone]

Delts and traps tonight. Probably stick with the drop setting until I can't get another rep, even if I am repping with baby bells.
For some reason, I am really enjoying drop sets vs. rest pause. Might as well stick with it until something tells me to change it up.

[marcus300]

Good shit, Sfla! Very nice!

In bold - those are much like the w/o's I've been doing - lots of drops after working sets(especially on one arm stuff lately) - I couldn't keep doing the one tri/then bi etc - it wasn't maximizing pump nor fatigue... When I do it like this bis first then tris etc it seems to work and really fatigue the muscle much better! In my experience

Also, I've been reading lots of ways that the old timers used to hit their bis(The Prince - only one to have a double peak(inner/& outer) they let gravity take over the exercise - forcing all other(delts elbows etc) stabilizing muscles not to be activated - this will surely thicken/widen your bis and make the movement all about the bicep, etc

Where was your CG bench

Turn the peacher bench around so your triceps and elbows and on the back of the pad and curl, total bicep power in the seated db position. Very productive and will help to keep secondary muscle out of the equation. I use it many times when doing seated give me a special burn and pain which I welcome

[Igifuno]

Had an incredible chest workout yesterday. Started with flys and wide chest movements as opposed to presses. Unbelievable pump.

Taking the next two days off (from work and gym) for a quick road trip adventure with the wife.

Celebrating our 17th wedding anniversary tomorrow. We're off to upstate NY to visit the Finger Lakes, Lake Ontario, and wherever else the road takes us.

[NACH3]

Turn the peacher bench around so your triceps and elbows and on the back of the pad and curl, total bicep power in the seated db position. Very productive and will help to keep secondary muscle out of the equation. I use it many times when doing seated give me a special burn and pain which I welcome

Marcus, have you done this movement standing(w/a bar) - letting your arms hang and just the bicep is doing the work... W/a CG EZ bar/or long bar? I've tried it and seemed to really hit that outter head(w/CG) or I'll do it w/DBs but standing... Is there any added benefit to sitting(wouldnt both movements target the biceps only and take out the other stabilizing(secondary) muscles? Curious as I get a great burn - but I have more control w/DBs