**Marcus's HIT Dungeon**

[kelkel]

Nothing wrong with a minute but you really don't have to break out the stop watch for this. In time you'll know just by how you feel. For me on heavier, compound movements for larger muscle groups I'll go with a minute. On smaller muscles it is usually less as they recover quicker, so why wait? Next, for some ancillary movements after compounds such as lateral raises after pressing, etc., my rest may only be 30 seconds or so. If I'm ready to go I go. I'm not going to wait because my watch says so.

Your body will adapt to this style and be forced to grow if nutrition is on point and you give your training 100%.

[Doom44]

I try to do about 1 min between warm ups and 1 or 2 working sets. But as I have gotten Better at HIT I do not need the 2 nd working set as much as before.
I rest 2-3 mins between exercises. But thats just me.
I would definitely concentrate more on form and pushing to failure and beyond, then how much rest I do

Nothing wrong with a minute but you really don't have to break out the stop watch for this. In time you'll know just by how you feel. For me on heavier, compound movements for larger muscle groups I'll go with a minute. On smaller muscles it is usually less as they recover quicker, so why wait? Next, for some ancillary movements after compounds such as lateral raises after pressing, etc., my rest may only be 30 seconds or so. If I'm ready to go I go. I'm not going to wait because my watch says so.

Your body will adapt to this style and be forced to grow if nutrition is on point and you give your training 100%.

Thanks gearbox and kel for the reply. Appreciate it. I think i will listen to my body. The most harder part for me now is nutrition.

[gearbox]

Thanks gearbox and kel for the reply. Appreciate it. I think i will listen to my body. The most harder part for me now is nutrition.

Good luck. We each have things that are easier then others.
Training
Nutrition
Rest
Time to train
Money for nutrition
So many variables that we each may be dealing with, but we take with us what we can and do it right!
Marcus has showed us a superior way to try bulking or cutting we are training to high intensity baby!!

[marcus300]

I have an silly question Hope Kel and Marcus can help me out.
Whats the best resting period for HIT? Normally i rest 45 secs. And i felt my strength can't maintain.

Looks like your question has been answered, totally agree with the others

[Doom44]

Looks like your question has been answered, totally agree with the others

Yup. My question has been answered.

[gearbox]

Looks like your question has been answered, totally agree with the others

Mm has your back Marcus!

I have been on a family vacation since wed. I am anxious to get back to training and diet.

[kelkel]

Remember, there's really only two ways to increase intensity: Increased weight or shortened rest periods. Yes there are "variables" to this but that basically sums it up. So, the basic premise of our style training is to do both as effectively and efficiently as possible. If either premise is not on target the effectiveness of your sets and progress can suffer for it.

Too much weight your reps/form suffer and target muscles may not be focused on intensely enough. Too little rest can garner the same result.

In other words, "Learn your body."

[crazy mike]

I gotta say and maybe get some input. I am having an overall problem with training at a fast pace. I rest quite a bit between sets. More then I see the others. But they are not 62. Now I have a hard time getting my breath and my cardio is pretty good. I need time to recover or I don't get high enough with my lifting weight to build bigger muscles.

I wonder if I tried to get less rest in between sets would that promote more growth ?
For me it seem I also have a long warm up. Like 1 set to get my form in place and to stretch. Another 2 sets at light weight, another set more weight but I am not in gerar . Then I go up to one set below max and work it, saving just enough to go for the limit. Next drop for approx. fifteen rep set then again and done.

I must tell the truth since my come back I just can't get consistent workouts and manage my rest, between sets or gym time. You guys think my age and the twenty five years off are the big factor, or have I just forgotten how to train with success. ...crazy mike


PS: I'm getting pretty depressed at my slow to no gains, and you guys know I'm on cycle. Before you ask. My diet is not too good but i'm doing all I can because I don't have a good appetite. I do try to force feed

[crazy mike]

So I'm asking Marcus and or Kel for some training intensity changes. You can see by my pics my lack of growth and how small I am. I don't know it used to be different, I knew my body. ...crazy mike

[MajorPectorial]

Hard place to be cm. I'm not exp enuff to help u. Crept b12 might boost ur appetite n to say. U can do it. U CAN and u WILL. Don't lose heart. N don't worry most of all. Don't think about what others in the gym are doing you got the will bruvva. N I'm sure Marcus n kel have the experience so together you'll do it!!! Hope you get ur roar back. We all been there! Just another thing you GET to beat!!!

[kelkel]

Mike we all have our limitations when it comes to training. Not all of us are kids here so listen to your body and do your next set when your heart-rate is close to normal. Over time you will recover quicker and be able to shorten the rest periods. Remember, the smaller ancillary exercises don't require the same amount of rest as primary, heavy compound movements. Also remember some AAS will impact your cardio-capacity as well.

When it comes to warm ups. Do as much as you need to do but just don't tire yourself out by doing an excessive amount of reps, thus fatiguing yourself and impeding the actual sets that count.

You haven't forgotten to train successfully. Just realize that your body is different now than it was 25 years ago and it's adaptation processes are different. So it's your turn to adapt to it, so to speak and work within it's new limits. Progress will come, just not as quick as all those years ago!

Eating enough is difficult no matter who or what age you are. Keep up the fight and try to make your nutritional choices more calorie dense and specific to your needs. Now, one thing that can increase your appetite is GHRP-6. I don't want to suggest another item to your protocol but it's known for increasing appetite.

Oh, and regarding you don't think you look good, go on-line or in person to a show and take a look at the over 60 competitors. I think you'll change your mind.

Hope it helps,

Kel

[crazy mike]

Mike we all have our limitations when it comes to training. Not all of us are kids here so listen to your body and do your next set when your heart-rate is close to normal. Over time you will recover quicker and be able to shorten the rest periods. Remember, the smaller ancillary exercises don't require the same amount of rest as primary, heavy compound movements. Also remember some AAS will impact your cardio-capacity as well.

When it comes to warm ups. Do as much as you need to do but just don't tire yourself out by doing an excessive amount of reps, thus fatiguing yourself and impeding the actual sets that count.

You haven't forgotten to train successfully. Just realize that your body is different now than it was 25 years ago and it's adaptation processes are different. So it's your turn to adapt to it, so to speak and work within it's new limits. Progress will come, just not as quick as all those years ago!

Eating enough is difficult no matter who or what age you are. Keep up the fight and try to make your nutritional choices more calorie dense and specific to your needs. Now, one thing that can increase your appetite is GHRP-6. I don't want to suggest another item to your protocol but it's known for increasing appetite.

Oh, and regarding you don't think you look good, go on-line or in person to a show and take a look at the over 60 competitors. I think you'll change your mind.

Hope it helps,

Kel

Thanks Kel, I'm where I needed to hear something other than things said to patronize me to appease me and to make me feel good. I like everyone ( me being so vain) like a complement but not false praise.
So I listened to what you've said with open ears and will learn to adapt. I guess I'm getting confused with what I do know, the how to train knowledge I've experienced and those I've trained and given advice. I've not been back long and like the newbie want results.

Being an ecto and my muscles being in atrophy and the muscle memory gave me fast results. And like us all have gotten to the real deal. What separates the just lazy wanna be from the hard working, persistent and patient B Builder. When I look in the mirror I see I'm progressing, but like that experience with Lee Haney in the gym I've spoken of, my intimidation and therefore ensuing lack of esteem embarrasses me, sometimes in this arena.

So like all of us, no one here has tried to do what I'm trying to do at age 61/62 yrs. Not anyone on this forum, so I'm the frontier man among us and I would prefer to be able to ask from someone who has been there before me , age 61/61 and trying t achieve "BIG" status within ourselves. No one here can tell me and that's hard. Then I want to help and they look at me...huh. ???

I've rambled again and I'll stop. But I wanted to know what if anything I'm missing, something I'm just being stupid about. No cardio or something. I'll close. TY ....crazy mike

[Java Man]

Remember, there's really only two ways to increase intensity: Increased weight or shortened rest periods. Yes there are "variables" to this but that basically sums it up. So, the basic premise of our style training is to do both as effectively and efficiently as possible. If either premise is not on target the effectiveness of your sets and progress can suffer for it.

Too much weight your reps/form suffer and target muscles may not be focused on intensely enough. Too little rest can garner the same result.

In other words, "Learn your body."

"but all the big, huge monsters in my gym all say to put on more weight than I can lift and to cheat as much as possible, no pain no gain, and more weight = more mass..."


Rant over! Been reading too many newbie threads started by 18 year olds.

[DCI]

What J man said is correct. I've started to react to my body in a whole different way and my lord the change is unreal

[Java Man]

You look absolutely amazing for any age cm, being 62 just makes it more so. I'm not patronizing. I don't do patronizing. Although it may make one 'feel' good it's not productive... If you looked like shit I'd tell you that

I don't know what youre cycling but tren takes my endurance from a 9 to about 2 almost immediately. I took 10 yrs off and I'm to the point where I have to take longer rests. I don't see any point in starting the next set if I can't catch my breath yet. Sweat like a mfer now too. I never used to be a 'sweater'. I'm about 19yrs behind you in age but I definitely noticed the changes in diet, training intensity, and rest period time over when I was 32 vs. 42.

[crazy mike]

I'm off with Cathy to get food and my PROTIEN powder, again. Thanks Java ...crazy mike

[marcus300]

So I'm asking Marcus and or Kel for some training intensity changes. You can see by my pics my lack of growth and how small I am. I don't know it used to be different, I knew my body. ...crazy mike

Mike you look absolutely amazing for your age, lets get that in your head before we start

Its so hard to build new tissue as we get older and also if you have been training for 30yrs+ your body is use to a lot of overload and intense training so its even harder to carry on building new tissue. Nothing changes as we get older the same principles are still needed but the only difference is you really need to increase the intensity and shock the body and hit it with something its not use to, which is hard seeing that you probably hit it with everything going over the years.

I don't build huge amounts of tissue anymore, its all about maintenance and if I get a few lbs of tissue in a year I am happy, I have to train so hard and intense to maintain my size it plays with my head because how I train these days is so hard and yrs ago I would be putting on slabs of tissue but you got to get your head around your not going to grow like you did 20 yrs ago no matter what your taking but you can still maintain and build if you progressively over load the body and feed growth.

I agree with Kel you got to listen to your body and adjust accordingly, cutting down the rest periods is a good thing so long as you can still lift heavier enough to stimulate the muscle, if your cant you will have to take longer rest periods, so listen to what your body is telling you but one thing is for sure when your doing your working set don't even think about the next set and safe some energy or strength, you completely that set to the absolute limit your body can go to do not hold anything back. If you feel like you need more warm up sets than do them its all about listening to your body. Just warm up properly and get your head into that working set and take your body to its limit.

Don't get depressed over how slowly your gaining because your gaining and trust me that's good, so your doing something right. We cant carry on gaining all the time we grow in spurts and take this on mind and listen to your body. If your struggling eating try some b12 or if its really bad drink it and have a meal replacement instead of food, something is better than nothing and train your stomach to take more food in, once it gets use to it your appetite will come back.

[marcus300]

Delts and abs

Smith machine shoulder press
3 warm up sets -
1 working set + 2 drops to failure

machine lateral raises
2 feel sets
1 working set + 2 drops to failure

Front raises
1 feel set
1 working set + 3 rest pause

machine rear delts
1 feel set
1 working set + 2 drops to failure

BB shrugs at squat rack
2 feel sets
1 working set + 2 drops to failure


crunches
hanging leg raises

[DCI]

Ffs shruging in the squat rack what is the world coming to sounds great man fast too

[marcus300]

Ffs shruging in the squat rack what is the world coming to sounds great man fast too

Saves me picking it off the floor, safety bars are much easier lol

[DCI]

There'll be a thread about that now I tell ya, to be fair picking em from the floor is the most akward part of shrugs

[crazy mike]

Mike you look absolutely amazing for your age, lets get that in your head before we start

Its so hard to build new tissue as we get older and also if you have been training for 30yrs+ your body is use to a lot of overload and intense training so its even harder to carry on building new tissue. Nothing changes as we get older the same principles are still needed but the only difference is you really need to increase the intensity and shock the body and hit it with something its not use to, which is hard seeing that you probably hit it with everything going over the years.

I don't build huge amounts of tissue anymore, its all about maintenance and if I get a few lbs of tissue in a year I am happy, I have to train so hard and intense to maintain my size it plays with my head because how I train these days is so hard and yrs ago I would be putting on slabs of tissue but you got to get your head around your not going to grow like you did 20 yrs ago no matter what your taking but you can still maintain and build if you progressively over load the body and feed growth.

I agree with Kel you got to listen to your body and adjust accordingly, cutting down the rest periods is a good thing so long as you can still lift heavier enough to stimulate the muscle, if your cant you will have to take longer rest periods, so listen to what your body is telling you but one thing is for sure when your doing your working set don't even think about the next set and safe some energy or strength, you completely that set to the absolute limit your body can go to do not hold anything back. If you feel like you need more warm up sets than do them its all about listening to your body. Just warm up properly and get your head into that working set and take your body to its limit.

Don't get depressed over how slowly your gaining because your gaining and trust me that's good, so your doing something right. We cant carry on gaining all the time we grow in spurts and take this on mind and listen to your body. If your struggling eating try some b12 or if its really bad drink it and have a meal replacement instead of food, something is better than nothing and train your stomach to take more food in, once it gets use to it your appetite will come back.

Marcus, I thank you for your thoughts and reply. After I wrote I thought wtf did I just write/ What do I expect them to say ? Really Fukn confused. If you said try this try that, but what haven I tried. It came down to listening to you guys talking about rest time between sets.

I have been working to slow but I can only go just a bit faster, and I should and now will. I was thinking about getting a trainer to do what I used to do with guys. But hey at this age and just where mike is at, I don't think I can handle the intensity that I pushed my clients to.

So what then? I need the complements from you guys, but that just pleases my vanity, and knowing it carries with it the reality of "at your age, or at 61/62. But I want to look like a serious Bodybuilder, somewhat like when in the 80's.

Can I get that back, can I get close to that. I was/am small but used to turn heads (ego so what) I had my cloths tailored (don't expect that much) but you know too well the look. And that look can carry with not so tight cloths. But to do that you've gotta get some size.

I workout with this guy, strong, built and is 51 yrs. He'll blow them all away in the gym with endurance and he is damn strong. But his Christian walk (intense) keeps him from getting to vain. He is in for maintenance. He puts me down if I look in the mirror. Mirrors above ego let you see what you're doing and how you're progressing. Put a tank top on and I'm showing off, ha and what , not much he would say. I can't get him to spot me the way I want. I believe you should put it all out on the positive push failure. BUT the bar for me , MUST KEEP moving. WE can then go farther into negative failure. TOTAL failure with both movements. So confused I am. I'm going to try to get a good partner.

Marcus you and Kel have been great inspirations tome since I got here and got to know you both. Kel has helped me, one on one and on the bard, so the same with you. I took in some good pointers from you both here. Ya know I gotta keep it simple or it gets totally overwhelming , again, at my age. Thanks for the kind words and the tips on the energy and the growth concept. I forget in my zeal to "get big". ...crazy mike


Traps, traps, which way did they go ?

[MajorPectorial]

Marcus, I thank you for your thoughts and reply. After I wrote I thought wtf did I just write/ What do I expect them to say ? Really Fukn confused. If you said try this try that, but what haven I tried. It came down to listening to you guys talking about rest time between sets.

I have been working to slow but I can only go just a bit faster, and I should and now will. I was thinking about getting a trainer to do what I used to do with guys. But hey at this age and just where mike is at, I don't think I can handle the intensity that I pushed my clients to.

So what then? I need the complements from you guys, but that just pleases my vanity, and knowing it carries with it the reality of "at your age, or at 61/62. But I want to look like a serious Bodybuilder, somewhat like when in the 80's.

Can I get that back, can I get close to that. I was/am small but used to turn heads (ego so what) I had my cloths tailored (don't expect that much) but you know too well the look. And that look can carry with not so tight cloths. But to do that you've gotta get some size.

I workout with this guy, strong, built and is 51 yrs. He'll blow them all away in the gym with endurance and he is damn strong. But his Christian walk (intense) keeps him from getting to vain. He is in for maintenance. He puts me down if I look in the mirror. Mirrors above ego let you see what you're doing and how you're progressing. Put a tank top on and I'm showing off, ha and what , not much he would say. I can't get him to spot me the way I want. I believe you should put it all out on the positive push failure. BUT the bar for me , MUST KEEP moving. WE can then go farther into negative failure. TOTAL failure with both movements. So confused I am. I'm going to try to get a good partner.

Marcus you and Kel have been great inspirations tome since I got here and got to know you both. Kel has helped me, one on one and on the bard, so the same with you. I took in some good pointers from you both here. Ya know I gotta keep it simple or it gets totally overwhelming , again, at my age. Thanks for the kind words and the tips on the energy and the growth concept. I forget in my zeal to "get big". ...crazy mike

Traps, traps, which way did they go ?

God. The part about use partner letting the bar. Stop. My usual partner after I had to tell himba few times still hasn't got this to perfection. I say to him. Ffs.don't let the bar stop n kill me off on the positives or I'm screwed for the negatives. N pushing further sets. So I'm with u on that. I go a lot alone as I keep a tight schedule but a good partner is hard to come by for sure.

[DCI]

Chest tonight: started on db decline 2 worksets, 3 sets pyramidding then two dropsets this is the same for all exercises, and forced reps too. The incline and by the time flat came along i was goosed really fatigued but pushed on through i thought my chest was going to explode outta my skin unreal feeling.

Then db flies and then cable x overs super setted with step push ups with forced negs.

Then 15 mins of interval running

[crazy mike]

God. The part about use partner letting the bar. Stop. My usual partner after I had to tell himba few times still hasn't got this to perfection. I say to him. Ffs.don't let the bar stop n kill me off on the positives or I'm screwed for the negatives. N pushing further sets. So I'm with u on that. I go a lot alone as I keep a tight schedule but a good partner is hard to come by for sure.

Yep, I got him to do belter but if I have to direct and lift, how focused can I be.
I just got him today to go along with handing me my dumbbells on heavy sets. He would say if you can handle them then don't try to lift them. Huh. I have tendon and ligament problems and I can work heavy but have a hard time getting set up. So he went along today and I worked hard. Good chest day. Oh and for the rest periods I worked a little faster today. Knocked my Fvkin socks off. Not much left after chest. Shrugs and a little bit of light, light abs, still coming back from the hernia.

I'll find that pace Marcus and Kel, but I need a good partner thanks ...crazy mike

[MajorPectorial]

Yep, I got him to do belter but if I have to direct and lift, how focused can I be.
I just got him today to go along with handing me my dumbbells on heavy sets. He would say if you can handle them then don't try to lift them. Huh. I have tendon and ligament problems and I can work heavy but have a hard time getting set up. So he went along today and I worked hard. Good chest day. Oh and for the rest periods I worked a little faster today. Knocked my Fvkin socks off. Not much left after chest. Shrugs and a little bit of light, light abs, still coming back from the hernia.

I'll find that pace Marcus and Kel, but I need a good partner thanks ...crazy mike

Nice one. Sounds like u got some of ur roar back. Hats off to ya. Well. My guys dedicated. He comes pretty much 5 x week. N really works hard. He's natty too. Good shape to him. N although I'm on nearly twice his weights throughout it doesn't faze him one bit. N I like that. Not many ppl are willing to put their life n soul into something but he gives it a damn good go.

Marcus do u normally train with someone?. Or do you grab staff or?. Damn hard to do those extra static/negative reps without a spotter.

[gearbox]

Nice one. Sounds like u got some of ur roar back. Hats off to ya. Well. My guys dedicated. He comes pretty much 5 x week. N really works hard. He's natty too. Good shape to him. N although I'm on nearly twice his weights throughout it doesn't faze him one bit. N I like that. Not many ppl are willing to put their life n soul into something but he gives it a damn good go.

Marcus do u normally train with someone?. Or do you grab staff or?. Damn hard to do those extra static/negative reps without a spotter.

Yes marcus trains with different people. He picks two ppl up for shoulder press and 5 ppl for squats. So I think this means he works out with a lot of ppl

[kelkel]

You don't need a partner to succeed Mike. Just your motivation!

[crazy mike]

Thanks guys. I did get a bit motivated after talking this am before the gym. I also feel liberated by some thing you said Marcus "
[B]" if its really bad drink it and have a meal replacement instead of food, something is better than nothing and train your stomach to take more food in, once it gets use to it your appetite will come back" [/B]
Since everyone always gets on people about food intake and telling them sort of you can't just drink it , you have to eat it, I 've been just Fvcked up. Old school mike would try to eat, if only a 1/4 sandwich and drink a shake, no feel like food 2 hrs. gone drink a shake, and again. Don't read what I'm not saying now , cause all this in some degree. But so recently I've been holding back to wait to eat and 4 hrs. would go or 5 and then eat what ever, maybe good maybe not. But sh!t I could of had 2,000 calories in good quality protein and juice or whatever shakes. Getting nowhere fast. So I'll be careful but you just let me out of my holding pattern , just maybe. I'll be wise I hope but I'm going to have to get back with more shakes. Just for me I say. If it works I'll work it....roarrrr, hahah.. ...crazy mike

[marcus300]

Nice one. Sounds like u got some of ur roar back. Hats off to ya. Well. My guys dedicated. He comes pretty much 5 x week. N really works hard. He's natty too. Good shape to him. N although I'm on nearly twice his weights throughout it doesn't faze him one bit. N I like that. Not many ppl are willing to put their life n soul into something but he gives it a damn good go.

Marcus do u normally train with someone?. Or do you grab staff or?. Damn hard to do those extra static/negative reps without a spotter.

You need a partner to complete forced and negatives reps properly but you can use other protocols when you haven't got a partner like rest pause and dropsets.

I have a partner but there are times when are schedules clash and we train alone so I just implement rest pause or dropsets.

[marcus300]

Thanks guys. I did get a bit motivated after talking this am before the gym. I also feel liberated by some thing you said Marcus "
[B]" if its really bad drink it and have a meal replacement instead of food, something is better than nothing and train your stomach to take more food in, once it gets use to it your appetite will come back" [/B]
Since everyone always gets on people about food intake and telling them sort of you can't just drink it , you have to eat it, I 've been just Fvcked up. Old school mike would try to eat, if only a 1/4 sandwich and drink a shake, no feel like food 2 hrs. gone drink a shake, and again. Don't read what I'm not saying now , cause all this in some degree. But so recently I've been holding back to wait to eat and 4 hrs. would go or 5 and then eat what ever, maybe good maybe not. But sh!t I could of had 2,000 calories in good quality protein and juice or whatever shakes. Getting nowhere fast. So I'll be careful but you just let me out of my holding pattern , just maybe. I'll be wise I hope but I'm going to have to get back with more shakes. Just for me I say. If it works I'll work it....roarrrr, hahah.. ...crazy mike

Food is a better choice but if there are times when its impossible to eat then I would suggest drinking it via the means of protein and meal replacements, something is far better than nothing and if you are struggling with your appetite sometimes you can expand your stomach by drinking and it will eventually get use to be this full feeling and create more of a appetite.

[marcus300]

Marcus, I thank you for your thoughts and reply. After I wrote I thought wtf did I just write/ What do I expect them to say ? Really Fukn confused. If you said try this try that, but what haven I tried. It came down to listening to you guys talking about rest time between sets.

I have been working to slow but I can only go just a bit faster, and I should and now will. I was thinking about getting a trainer to do what I used to do with guys. But hey at this age and just where mike is at, I don't think I can handle the intensity that I pushed my clients to.

So what then? I need the complements from you guys, but that just pleases my vanity, and knowing it carries with it the reality of "at your age, or at 61/62. But I want to look like a serious Bodybuilder, somewhat like when in the 80's.

Can I get that back, can I get close to that. I was/am small but used to turn heads (ego so what) I had my cloths tailored (don't expect that much) but you know too well the look. And that look can carry with not so tight cloths. But to do that you've gotta get some size.

I workout with this guy, strong, built and is 51 yrs. He'll blow them all away in the gym with endurance and he is damn strong. But his Christian walk (intense) keeps him from getting to vain. He is in for maintenance. He puts me down if I look in the mirror. Mirrors above ego let you see what you're doing and how you're progressing. Put a tank top on and I'm showing off, ha and what , not much he would say. I can't get him to spot me the way I want. I believe you should put it all out on the positive push failure. BUT the bar for me , MUST KEEP moving. WE can then go farther into negative failure. TOTAL failure with both movements. So confused I am. I'm going to try to get a good partner.

Marcus you and Kel have been great inspirations tome since I got here and got to know you both. Kel has helped me, one on one and on the bard, so the same with you. I took in some good pointers from you both here. Ya know I gotta keep it simple or it gets totally overwhelming , again, at my age. Thanks for the kind words and the tips on the energy and the growth concept. I forget in my zeal to "get big". ...crazy mike


Traps, traps, which way did they go ?

Well done Mike, keep pushing and aiming towards your goals and results will come. Train hard and intense enough to stimulate muscle growth and feed growth

[MajorPectorial]

You need a partner to complete forced and negatives reps properly but you can use other protocols when you haven't got a partner like rest pause and dropsets.

I have a partner but there are times when are schedules clash and we train alone so I just implement rest pause or dropsets.

When u say rest pause. U mean static time? Like holding the weight for one to two secs at furthest stretch n weight point?. Or static stops on both positive n negative movements?. I've seen kai Greene do that one so incorporate on my warm up sets. Kinda helps get the proper movement in my mind.

[marcus300]

When u say rest pause. U mean static time? Like holding the weight for one to two secs at furthest stretch n weight point?. Or static stops on both positive n negative movements?. I've seen kai Greene do that one so incorporate on my warm up sets. Kinda helps get the proper movement in my mind.

If you read the thread you will is where I explain what rest pause and all the other methods,

You complete a working set to complete failure then take 10-15 seconds rest and repeat, then you go to failure again and take another 15 seconds rest and repeat to failure and so on until your down to around 2-3 reps. The weight used is your working weight what you go to failure for around 6-8 reps.

[MajorPectorial]

Ahh right. So say e.g when I go to Max 6 rep weight I'll keep hitting that weight refusing to drop the weight. Once I can easily do 6 I'll up the weight and go again. I'm increasing weight faster this way than any I've tried n feels great. I've noticed I don't always get that 2-3 day ache tho. Maybe a day but hardly more. I do take longer than 15-20 secs between sets. As I usually alternate with partner.
Before u talked with me about too much time on each muscle I've come leaps n bounds again n I'm always pawing over this thread because of it. Great you've taken the time to help so many so credit to ya.

[clarky.]

Yes marcus trains with different people. He picks two ppl up for shoulder press and 5 ppl for squats. So I think this means he works out with a lot of ppl

CLASS GB

[DCI]

Yes marcus trains with different people. He picks two ppl up for shoulder press and 5 ppl for squats. So I think this means he works out with a lot of ppl

I do the same but mine are Leprechauns

Back tonight, I died from the heat it was insanely humid affected back today didn't get a massive pump from it but tomorrow will tell as sometimes it takes a day for the pain to kick in.

[crazy mike]

My elbows and forearm tendons and ligaments, everything from my elbows down hurt to the point that I'm gonna miss workouts to heal. It's never been this bad. ...crazy mike

Masteron ??

[kelkel]

Check your E2 Mike.

[crazy mike]

Check your E2 Mike.

Would it be high or low. I've been trying to get it down since last test BW 3-4 weeks ago. ...cm

I think my Ai is not good. Liquidex