**Marcus's HIT Dungeon**

[marcus300]

I was referring to the hypertrophy training I did before HIT. I understand the single working set.

In regard to my negative. I meant that since I do not have a spotter most days, I will rest pause at positive failure and take myself to my cave and hit another rep and WHEN I succeed, I will hit a slow negative all the way to my supports or the end of the movement.

I wholeheartedly appreciate your diligence in conveying the message of aggression overload to promote the most challenging yet most rewarding lifting experience that is HIT.

No problem but IMHO you shouldn't rest pause to do a negative it will take away the recruitment of fibers at true positive failure, to do true negatives you need a partner and for best results do 2 forced reps pre the negatives, if not use rest pause or drops IMHO to truly train HIT. Best of luck in your training.

[kelkel]

I am a freak.

Yep.

[marcus300]

- rows rows and more rows will thicken your back and your lats will surely follow!

I agree I'll do BB bent overs first as they are the best for pure mass and strength and I'll do at least 3-4 ex's of rows -
BB bent overs
High/or low pully rows
One arm DB rows or DB ROWS W/both arms are nice
Defo OLD School T-Bar rows

I adore the BB row, it feels so good and the one arm db row is also good but my pick would be BB rows

[NACH3]

I adore the BB row, it feels so good and the one arm db row is also good but my pick would be BB rows

Totally agree! BB bent over rows are my absolute favorite back exercise by far(then T-Bar rows)!

[RaginCajun]

Haz, tamales look and sound amazing

You guys just motivated me, hitting the caffeine and then going smash legs!

Cajun smash!

[novastepp]

No problem but IMHO you shouldn't rest pause to do a negative it will take away the recruitment of fibers at true positive failure, to do true negatives you need a partner and for best results do 2 forced reps pre the negatives, if not use rest pause or drops IMHO to truly train HIT. Best of luck in your training.

Noted. I am obviously going to be tweaking things for a while to figure out how to best utilize my equipment for choosing exercises that allow me to hit my max potential in HIT.

For the drop sets, that would mean to continue to concentrate on positive failure a bit more, then hit a net at the very end to torch the negative failure, right?

I'm sure my wife will be able to help me with some weight slinging to hit another neg in certain exercises, but for now, I will be creative and climb some steps up to the pull-up bar and lower myself down.

[novastepp]

Totally agree! BB bent over rows are my absolute favorite back exercise by far(then T-Bar rows)!

Glad you guys like them. I will use them for sure.

I always do Tbar rows by the way, those are my fav!

[Hazard]

Reverse grip barbell rows are my fav.... That's are great also

[Igifuno]

Damn u guys r freaks . Would never thought of going that heavy. Most I've ever tried was 65s. What do you achieve from heavy flies? Might be a dumb question....but it is not.my first and probably not my last lol.

For me, considering I want to show some progress in the outer chest, it allows me to spend a lot of energy here breaking down the outer tissue with the fly movement. So when I do these first, I can go heavier than if I do them last, and this helps ensure I'm getting the most work in where I need it.

[NACH3]

For me, considering I want to show some progress in the outer chest, it allows me to spend a lot of energy here breaking down the outer tissue with the fly movement. So when I do these first, I can go heavier than if I do them last, and this helps ensure I'm getting the most work in where I need it.

Also, I believe it was discussed that incline flys and decline bench recruit the most fibers outta all movements...

So I agree that starting with flys to bring up the outter part of the chest is very beneficial - and one can go much heavier on them if it's a first and second movement rather than after pressing(both are great imho)

[Igifuno]

Also, I believe it was discussed that incline flys and decline bench recruit the most fibers outta all movements... So I agree that starting with flys to bring up the outter part of the chest is very beneficial - and one can go much heavier on them if it's a first and second movement rather than after pressing(both are great imho)

Absolutely. Declines are amazing and works the major and the minor wonderfully together.

[Bodacious]

Damn guys everyone is killing their Sunday!!! Great Job everyone!!!

Went in myself and hit delts and traps again this week. I have already planned to be off Next Wednesday. Plus I was in the move after reading on here this morning. Just killed them. I mean Killed them. I swear they looked 2x bigger once I was done. I like big delts and shoulders so I am trying to hit them 2x a week. Then I came home and made all of this.

[Bodacious]

Also, I believe it was discussed that incline flys and decline bench recruit the most fibers outta all movements...

So I agree that starting with flys to bring up the outter part of the chest is very beneficial - and one can go much heavier on them if it's a first and second movement rather than after pressing(both are great imho)

Might give this a try tomorrow. Do you still do HIT with flys?

[Bodacious]

Question for everyone....

Pre-Exhaust ....If you was going to pre exhaust your chest would it look something like this?

Incline DB flys straight into incline Db press... 1 feel 1 working or just one set all out???? Then would you do Incline DB press? Same with flat bench...Flat DB flys straight into flat db press .... Then you would do your DB press sets 2 feels and 1 working...??

Hope that makes sense guys.

[novastepp]

Today's workout made yesterday's look very very amateur.

Pull-ups: straight 10 with body weight. Strapped on the 45 lb vest and did another, very tough 10. Grabbed the chain and chained a 25lb plate to it and repped for 7 and I was ready. I chained on 2, 10lb plates and it was time to smash! Repped an impossible 6 reps until I hung in the air for an eternity. Dropped a 10lber and did another impossible 2 reps. Dropped another 10 and barely even freaking did 1 rep. I scooted the bench under me and stepped up and got my chin on top of the bar for a negative, then another. Total reps = 11

For the record, I tried a body weight pull-up, and I honest to goodness, could not perform a single rep with proper form.

Tbar rows: after my pull-ups I sat down and almost immediately did a warmup set. Added 90lbs and went again for 8 reps. I added 50lbs and was ready to go! I repped 4 solid reps to positive failure and dropped 10lbs and did another 3. Dropped another 10, and I repped 4. I was pissed that I had dropped too much, but took 2 deep breaths and repped out a tooth chattering rep. Next time, the drops will be very light. Total reps: 12

Pull downs: I warmed up and hit only 10 pretty difficult reps, so I was ready to work after only 1 warmup. I added 30lbs and repped for 6. And these reps were miraculous; extremely controlled and slow negatives and explosive squeezes on the positive contractions. I dropped 10lbs and hit 3. Dropped 5lbs (I got smart after the rows) and hit an eye popping 1 rep. I could hardly hold the bar so I let go as it crashed upward. I hobbled up and flung myself and the weight downward to perform a negative. So, at this point, I am literally soaked in sweat and I didn't even notice my panting. Total reps: 11

BB rows: I decided to should probably feel with weight I did when I was 19years old because my back was throbbing and hot. Turned out not to be too far off haha. I added 30lbs and went to town. This was an incredible set. Not the heaviest, not the toughest, but the squeeze and the pump was insane! I did 5 tumultuous reps and dropped the bar. Took 2 deep breaths and went at it again for a forearm murdering, hamstring numbing... 2 reps. I dropped the bar but decided to try and fling it up and go for a negative, so I did. And it wasn't really worth the effort since I couldn't control a negative hardly at all. Total reps: 7 or 8 if you count the negative attempt.

Shrugs. I knew going in, how much I had been shrugging, So I decided to the best of my ability...not to count weight and just add plates until I wasn't able to do 10, and then take a couple deep breaths and do it again. So I took what I had from my BB rows and racked it. I threw on 4 plates and shrugged. Then I threw on 4 more and shrugged. Threw on my last 2, 45lb plates and hit failure at exactly 10. I made the split decision not to add weight and just take a deep breath and try again for 10. I Grunted out a murderous 5 shrugs and I dropped the weight to the floor; I had shrugged 680lbs for a set of 10 and then 5. Total reps: 5.

I was hunched over the barbell trying to catch my breath. I was even coughing. I stood up and felt the pump in my traps, but also in my axillary region and my lower inner lats as well. I can say definitively that this was the real deal and I hit lifts better than I had in years. I worked fast and had everything set up ahead of time. I will never train back differently. I now have a better idea of what I was working toward with my chest workout yesterday. I am ready.

I was amped and sweating before my workout even started today. My daughter is napping and my son came down to watch Curious George while I lifted. I told him it was a special day and that I needed to concentrate. I said I was going to lift extra heavy and fast today. He said, "Time to smash huh, dad?" He is a big Avengers and Incredible Hulk fan. I said that's right. And as I entered the workout room I was smiling. Not because he is my world and it was really cute, but because that was the mindset I was in. Time to smash indeed son,... indeed.

And in my mind all I could see were those buildings falling down.



nOva

[NACH3]

^^ nice man - getting to true positive failure is the key - once comfortable w/this aspect start throwing in drops(any forces b4 the drops) if a spotter is available - looks good - it'll get better and better and make much more sense as time goes on

[novastepp]

^^ nice man - getting to true positive failure is the key - once comfortable w/this aspect start throwing in drops(any forces b4 the drops) if a spotter is available - looks good - it'll get better and better and make much more sense as time goes on

I completely understand that it makes more sense as you go. I am feeling that right now! Honestly, it was the hardest I can remember working in a very long time. I suppose considering you have to mentally go beyond "normal" it never gets easier, but you understand it more and more.

Your workout looked wicked too, bro!

[novastepp]

I've had chicken, green beans, and potatoes slow cooking since 10am. Can't wait to dive in!

I've got enough for two, maybe 3, meals worth!

[Igifuno]

Good looking session nova, glad to see you're finding that intensity that releases the inner monster. Keep fine tuning and you'll see growth before you know it.

I've been eating all damn day and loving it. Still stuffy in the head and a little light headed but I'm ok now.

Ate a bunch of rice, chicken, fish, eggs, shake, nuts, and a multi-grain bagel so far today. Got more chicken and some chicken/rice soup tonight for dinner that's cooking now.

Took my daughter to ride her horse today and she was doing some jumps which was pretty cool. Helped the farmer chop some wood to pitch in and get the blood flowing.

Life is good brothers.

[novastepp]

Good looking session nova, glad to see you're finding that intensity that releases the inner monster. Keep fine tuning and you'll see growth before you know it. I've been eating all damn day and loving it. Still stuffy in the head and a little light headed but I'm ok now. Ate a bunch of rice, chicken, fish, eggs, shake, nuts, and a multi-grain bagel so far today. Got more chicken and some chicken/rice soup tonight for dinner that's cooking now. Took my daughter to ride her horse today and she was doing some jumps which was pretty cool. Helped the farmer chop some wood to pitch in and get the blood flowing. Life is good brothers.

Life is good indeed!

[Hazard]

Just got some good news.....


A pro was talking to my sis yesterday. Asked to train with us on Wednesday. He's coming to our gym and then next time we will goto his. Pretty cool :-)

You'll recognize him if I'm allowed to post pics

[kelkel]

Nice Haz!

[NACH3]

Just got some good news.....


A pro was talking to my sis yesterday. Asked to train with us on Wednesday. He's coming to our gym and then next time we will goto his. Pretty cool :-)

You'll recognize him if I'm allowed to post pics

Badass Haz!

[novastepp]

Just got some good news..... A pro was talking to my sis yesterday. Asked to train with us on Wednesday. He's coming to our gym and then next time we will goto his. Pretty cool :-) You'll recognize him if I'm allowed to post pics

Duuuuuuuude...

[Igifuno]

Just got some good news..... A pro was talking to my sis yesterday. Asked to train with us on Wednesday. He's coming to our gym and then next time we will goto his. Pretty cool :-) You'll recognize him if I'm allowed to post pics

Pretty bad ass man. That's exciting.

[Bodacious]

Just got some good news.....


A pro was talking to my sis yesterday. Asked to train with us on Wednesday. He's coming to our gym and then next time we will goto his. Pretty cool :-)

You'll recognize him if I'm allowed to post pics

Heck yea sweeet....

[Igifuno]

just took a stroll down memory lane. I'm on a pc looking at this site for the first time in forever, so I spent some time surfing the old pages of this thread.. crazy that we're coming up on three years, so many posts, so much life changing advice, and so great to see so many of the original posters still here. On the other hand, I wonder what happened to some great guys like capebuffalo, Java, cuz, giggle, AD, and more. Along the same lines, I found this post that I made (post 7375 on 11/21/13) that I wanted to repost. This was a poem, kind of, that I felt compelled to post - I recall I was at my heaviest weight (around 220lbs), and being 5'6'' it was pretty uncomfortable and tough, at times, to move around... lol.. blast from the past right here, enjoy:

When You Wonder Why - A Statement by Igifuno Dedicated to the Members

The question, why? It often finds its way into my head. When I’ve eaten so much, I can barely bend over to tie my shoes, in the shower, when I forget to bring in the shower brush and I can’t reach the back of my neck or any part of my back, or my ass crack. Through all the injuries I’ve sustained from training: a herniated disk, countless pulled muscles, extreme soreness and stiffness after intense training and when it hurts just to move.

Why?

Why do this to your body? Why put yourself through these things that will likely result in some sort of long term physical infirmity? Wouldn’t being an endurance athlete be easier? I would be more agile, have more stamina, there is less risk. I would save a ton of money on a variety of gear, food and supplements needed to sustain this mass I could be killing myself to build. Why do this when I know that, no matter what level I achieve in this sport, it will NEVER be good enough.. .why do I chase it?

Why?

The reason why is not always clear, and not to be understood by most, but what is clear is that I have made a commitment. A commitment to my body, and soul. We are warriors of the iron, and the same as a warrior is committed to the battlefield knowing he may return with permanent injury or worse, we are committed to the onslaught that we intentionally engage in, in an effort to chase greatness, and once achieved, to chase immortality. We do this in our sanctuaries, the sanctuaries of iron. We are on a never-ending quest.

In the moments when I am in the sanctuary and have put my muscles through hell, the blood pumping through the muscle belly, back pumps so severe I could easily crawl into a fetal position and cry, when progress is made either thought heavier weight or the mirror, when I enter into The Diary and share battle stories with fellow warriors, learn and apply new effective techniques that I bring to the battlefield, it is during these times when clarity is reached and I realize, this is why. This… is why.

[Igifuno]

With all the fresh enthusiasm in here over the past few days I thought it was good timing ^^^

[NACH3]

With all the fresh enthusiasm in here over the past few days I thought it was good timing ^^^

That's awesome Igi - thx for sharing again - it sure is exciting times as always in here - great stuff

[Igifuno]

That's awesome Igi - thx for sharing again - it sure is exciting times as always in here - great stuff

Thanks man, glad you liked

[Hoggage_54]

Just got some good news.....


A pro was talking to my sis yesterday. Asked to train with us on Wednesday. He's coming to our gym and then next time we will goto his. Pretty cool :-)

You'll recognize him if I'm allowed to post pics

Don't hesitate to post pics of your sister...

[RaginCajun]

Thanks for sharing Iggi! I love looking back and reflecting as well and you have made some great progress!

I concur with Hoggage

[Hazard]

Don't hesitate to post pics of your sister...

She's not into guys who respond with pictures.... Sry

[Igifuno]

Don't hesitate to post pics of your sister...

Repost.

[novastepp]

just took a stroll down memory lane. I'm on a pc looking at this site for the first time in forever, so I spent some time surfing the old pages of this thread.. crazy that we're coming up on three years, so many posts, so much life changing advice, and so great to see so many of the original posters still here. On the other hand, I wonder what happened to some great guys like capebuffalo, Java, cuz, giggle, AD, and more. Along the same lines, I found this post that I made (post 7375 on 11/21/13) that I wanted to repost. This was a poem, kind of, that I felt compelled to post - I recall I was at my heaviest weight (around 220lbs), and being 5'6'' it was pretty uncomfortable and tough, at times, to move around... lol.. blast from the past right here, enjoy: When You Wonder Why - A Statement by Igifuno Dedicated to the Members The question, why? It often finds its way into my head. When I've eaten so much, I can barely bend over to tie my shoes, in the shower, when I forget to bring in the shower brush and I can't reach the back of my neck or any part of my back, or my ass crack. Through all the injuries I've sustained from training: a herniated disk, countless pulled muscles, extreme soreness and stiffness after intense training and when it hurts just to move. Why? Why do this to your body? Why put yourself through these things that will likely result in some sort of long term physical infirmity? Wouldn't being an endurance athlete be easier? I would be more agile, have more stamina, there is less risk. I would save a ton of money on a variety of gear, food and supplements needed to sustain this mass I could be killing myself to build. Why do this when I know that, no matter what level I achieve in this sport, it will NEVER be good enough.. .why do I chase it? Why? The reason why is not always clear, and not to be understood by most, but what is clear is that I have made a commitment. A commitment to my body, and soul. We are warriors of the iron, and the same as a warrior is committed to the battlefield knowing he may return with permanent injury or worse, we are committed to the onslaught that we intentionally engage in, in an effort to chase greatness, and once achieved, to chase immortality. We do this in our sanctuaries, the sanctuaries of iron. We are on a never-ending quest. In the moments when I am in the sanctuary and have put my muscles through hell, the blood pumping through the muscle belly, back pumps so severe I could easily crawl into a fetal position and cry, when progress is made either thought heavier weight or the mirror, when I enter into The Diary and share battle stories with fellow warriors, learn and apply new effective techniques that I bring to the battlefield, it is during these times when clarity is reached and I realize, this is why. This... is why.

This, right here, is why!

[Bodacious]

just took a stroll down memory lane. I'm on a pc looking at this site for the first time in forever, so I spent some time surfing the old pages of this thread.. crazy that we're coming up on three years, so many posts, so much life changing advice, and so great to see so many of the original posters still here. On the other hand, I wonder what happened to some great guys like capebuffalo, Java, cuz, giggle, AD, and more. Along the same lines, I found this post that I made (post 7375 on 11/21/13) that I wanted to repost. This was a poem, kind of, that I felt compelled to post - I recall I was at my heaviest weight (around 220lbs), and being 5'6'' it was pretty uncomfortable and tough, at times, to move around... lol.. blast from the past right here, enjoy:

When You Wonder Why - A Statement by Igifuno Dedicated to the Members

The question, why? It often finds its way into my head. When I’ve eaten so much, I can barely bend over to tie my shoes, in the shower, when I forget to bring in the shower brush and I can’t reach the back of my neck or any part of my back, or my ass crack. Through all the injuries I’ve sustained from training: a herniated disk, countless pulled muscles, extreme soreness and stiffness after intense training and when it hurts just to move.

Why?

Why do this to your body? Why put yourself through these things that will likely result in some sort of long term physical infirmity? Wouldn’t being an endurance athlete be easier? I would be more agile, have more stamina, there is less risk. I would save a ton of money on a variety of gear, food and supplements needed to sustain this mass I could be killing myself to build. Why do this when I know that, no matter what level I achieve in this sport, it will NEVER be good enough.. .why do I chase it?

Why?

The reason why is not always clear, and not to be understood by most, but what is clear is that I have made a commitment. A commitment to my body, and soul. We are warriors of the iron, and the same as a warrior is committed to the battlefield knowing he may return with permanent injury or worse, we are committed to the onslaught that we intentionally engage in, in an effort to chase greatness, and once achieved, to chase immortality. We do this in our sanctuaries, the sanctuaries of iron. We are on a never-ending quest.

In the moments when I am in the sanctuary and have put my muscles through hell, the blood pumping through the muscle belly, back pumps so severe I could easily crawl into a fetal position and cry, when progress is made either thought heavier weight or the mirror, when I enter into The Diary and share battle stories with fellow warriors, learn and apply new effective techniques that I bring to the battlefield, it is during these times when clarity is reached and I realize, this is why. This… is why.

Good post Igifuno.

[Igifuno]

Thanks guys.

[Hazard]

So I went to Verizon and got rid of my iPhone 4s and got the 6+

All I'm gunna say is I can't wait to use the slow-motion video recording feature to capture my fiancé ass-clapping hahaha

[RaginCajun]

So I went to Verizon and got rid of my iPhone 4s and got the 6+ All I'm gunna say is I can't wait to use the slow-motion video recording feature to capture my fiancé ass-clapping hahaha

Hahahaha awesome

[Sfla80]

https://www.facebook.com/AwkwardGymM...4278435327158/

Sent this to my HAW the other day. Told her u know the times I go so keep it in mind lol.