**Marcus's HIT Dungeon**

[DCI]

Cool pic not sure if it's a direct line from Arnie but makes it's point.

[marcus300]

Cool pic not sure if it's a direct line from Arnie but makes it's point.

Very true, master the mind and you will have success

[DCI]

Begining to believe it myself. Your video on Dorian doing deads and he is showing Kai how do them and he turns to the other chap, "now do em with some fcking weight on the bar" has been ringing in my head the last week days and what Kai said about making the connection between your head and the tensioning of the muscle which you have also said I have been concentrating more and more on the last few weeks and it really does work.

[marcus300]

Overview

[Hazard]

Its true took me 2 years to work on certain areas of my back.

Anyway did train today, all I did was eat,drink and sleep all day. Not even been out of the house lol did some stuff online and that's it. good old rest day

Whats it like State side on this special day guys?

The clouds are passing and it's hot as sh*t. I just had a fight with my pool vacuum...... It's goin in the garbage lol

[Hazard]

Traps weren't too hard for me..... I would do 2 sets barbell shrugs and 2 sets of rear grip barbell shrugs. Then finish up with dumbell shrugs holding my arms to the side or high pulls.

I always liked high reps for traps. I'd do 225 for 16-20. My traps seemed to respond. I'm going to try doing what Marcus and kel do and just push myself to the limit and then try to go beyond that.

[kelkel]

Its true took me 2 years to work on certain areas of my back.


Anyway did train today, all I did was eat,drink and sleep all day. Not even been out of the house lol did some stuff online and that's it. good old rest day

Whats it like State side on this special day guys?

Very hot and humid where I'm at. Fireworks tonight then heading to the beach for Friday and Saturday. Gotta keep the boy entertained. Meaning he'll be playing and I'll be sitting in my chair listening to my ipod and checking out the sites! Hoping to get out on the Harley for a little ride today if I can free up. Have to train back and shoulders this afternoon a day early to make up for not being around tomorrow.

And what the hell is a "Farmers Walk?"

[DCI]

Farmers walk is two big logs(they can be made of metal for strongman comps) they generally walk a distance with the being carried by their sides and whoever walks furthrest wins basically

Did legs tonight, very very wobbley after them very hard and heavy quick paced session. The clutch in tge car was a challenge lol

[marcus300]

Biceps, forearms and triceps

Straight bar curls
3 warm up sets, nothing to extreme just warming the muscles fully up and giving them a good stretching inbetween sets

1 working set - on the 6th rep i couldnt force another rep out and needed help from my spotter, did another 2 forced reps with my training partner just taking enough of the weight off so i could complete another 2 reps in strict form, at this stage my biceps have gone red, they are full of blood and feel so pumped i am struggling to even feel them. At this stage i do half reps on my own, managed around 2 half reps and then did around 2-3 quarter reps until i couldnt move the bar off my quads. Then my partner helped me get the bar up to the top and i did 2 negative reps, this put me in serious pain and the imense pumped and pain i had to go through was sheer hell. I thought i was going to pass out because i started to get stars flashing in vision. At the end i stretched the biceps out which put me in another pain zone i could of cried. Straight bar curls done - one set to failure and beyond.

Incline DB curls
1 working set - did single db incline curls - took all my strength to hit 6 reps, on the negative part of the movement it really stretched both my bicep heads due to being on the incline but i managed to rip out 6 reps until i needed assistance from my partner to do another 2 forced reps, which really made my internal voice scream like fuking crazy, arms were totally worked and couldnt even move them but i managed to rip out another 2 half reps which brought tears to my eyes. Then i did 2 negatives but on the last negative i couldnt really hold the weight, i tried with all my strength to hold the weight from dropping but my guns had enough. Went straight into stretching them out and i could see my bicep split open up down both my arms, wish i had my camera would of been a great shot.

Biceps done and fully worked, must of grown a good inch and half with all the blood flowing through them. Couldnt touch the back of my head and was even hard to lift the water bottle to my mouth, felt really good.

Forearms - BB wrist curls - 2 sets to failure and a couple of forced reps. Cramped my forearms up so decided to move onto triceps.


Rope pushdowns
1 feel set - just getting the weight right in my head for ther working set, elbows are fully warmed up from biceps.

1 working set - 7 hard reps what got me shaking for the last 2 reps, then did another 2 forced reps, then dropset and did another 5 reps with another 2 forced reps.

close grip BP on the smith machine
1 feel set - just to get the movement right

1 working set - hit 8 reps and arms were shaking, dropset and did another 5 reps and one last drop and managed 3 reps

Triceps felt like they were hanging off the backs of my arms, which is a good indication they were fully worked, so finished them off with 2 sets dips on the machine to failure.


Arms looked amazing after this session and i just know it was productive and i stimulated some growth

[Rusty11]

You really do practice what you preach. Nice descriptive post.
I realize this is where the big boys post; mind if a weak old fuk asks a question

Ok. I'm half way thru my second cycle of the HIT routine you posted. Going up in weight or reps each session. Adding size....until last week. I've been measuring certain body parts every couple of weeks, so this is not a subjective thing. My biceps have actually decreased by nearly 1/8". Everything else continues to grow and still getting stronger. If weight is increasing on bicep exercises, how the hell do they shrink? Is it time for this 51yr old to stop bicep ecxercises and continue everything else in the routine? I track most of what I eat. In fact, it's summer, so I have been eating in excess. 1 gal of water a day. I'm just confused whether to go to something else or push harder. Thanks to anyone with suggestions.

[marcus300]

You really do practice what you preach. Nice descriptive post.
I realize this is where the big boys post; mind if a weak old fuk asks a question

Ok. I'm half way thru my second cycle of the HIT routine you posted. Going up in weight or reps each session. Adding size....until last week. I've been measuring certain body parts every couple of weeks, so this is not a subjective thing. My biceps have actually decreased by nearly 1/8". Everything else continues to frow and still getting stronger. If weight is incteasing on bicep exercises, how the hell do they shrink? Is it time for this 51yr old to stop bicep ecxercises and continue everything else in the routine. I track most of what aI eat. In fact, it's summer, so I have been eating in excess. 1 gal of water a day. I'm just confused whether to gi to something else ir oush harder. Thanks to anyine with suggestions.

Don't train your arms for 7days then start them up again and see what happens, they may need more time to repair. Or switch the program around and add biceps to back day or if that's what your doing try and train arms on their own day. Listen to your body and change things around to suit, not all body parts grow the same way.

[Rusty11]

Thanks marcus. I'll continue the program as is, but leave out the arms for a week.

[marcus300]

Thanks marcus. I'll continue the program as is, but leave out the arms for a week.

how many days are you resting them and do you train them with back or on their own

[Rusty11]

I'm following the videos you posted:
Chest/biceps
rest
Back
rest
Delts/triceps
rest
Legs
I gotta admit, I'm a teacher and off for the summer, so some of those rest days have not
happened But, a few other times I've taken two days off. So, it all works out even in the end.

[marcus300]

I'm following the videos you posted:
Chest/biceps
rest
Back
rest
Delts/triceps
rest
Legs
I gotta admit, I'm a teacher and off for the summer, so some of those rest days have not
happened But, a few other times I've taken two days off. So, it all works out even in the end.

Put biceps with back day and see if that makes a difference first, and make sure you get your rest days in. Its when you grow

[Rusty11]

Will do. Thanks for taking the time. Your a helluva guy.

[marcus300]

Will do. Thanks for taking the time. Your a helluva guy.

No problem hope everything works out.

The basic principles of building muscle haven't changed over the years, don't let anyone tell you there have a secret formula or some secret diet, steroid stack or training program. Learn how your body builds muscle tissue and find the best way to maintain it. Break your muscles down in the gym by progressively overloading the body and eat the right foods to repair the damage muscle. Learn which training method works best for you at building new tissue and work with it, nothing is static not even training its all work in progress.

Don't even try these stupid diets what rip precious muscle tissue off your frame, burn the bf off slowly and preserve muscle tissue. Ive said it time and time again in this thread, muscle tissue what you have built and gone through hell to obtain is very precious why waste it away, take the bf off slowly while preserving muscle tissue. That's how ive held so much muscle because I don't follow the latest super body fat burning diets what make you ripped to the bone but at the cost of lbs of tissue, if there is any secret out there that's it what you build you need to keep at all costs!!!

Don't get me wrong, I use to be in this vicious circle of building muscle then taking the bf off only to be left with the same fuking body as before but with less bf and less muscle. Watch how the champions of this sport over the years have trained and how they go about burning bf because the basic principles haven't changed all you got to do is adapt to your body type and style. Not everyone will respond to HIT so its all about learning how you respond and work with this and don't let anyone else tell you how your own body works, you have all the answers you just need listen to them...

Rant over lol

[Gaspaco]

Hello Mr. Marcus!

I was reading your thread a lot even tho I have no post in.

Reading and watching DY also!

Start HIT and absolutely love it!!!

First I was like 1 workout set?? Funny!!!

After understanding that my mind is a bitch and failing me when body still can go more start growing like crazy.

Now laying on my bed after chest HIT workout and missing words on iphone how much my hand is shaking! So exhausted!!!

[Zodiac82]

The basic principles of building muscle haven't changed over the years, don't let anyone tell you there have a secret formula or some secret diet, steroid stack or training program. Learn how your body builds muscle tissue and find the best way to maintain it. Break your muscles down in the gym by progressively overloading the body and eat the right foods to repair the damage muscle. Learn which training method works best for you at building new tissue and work with it, nothing is static not even training its all work in progress.

Don't even try these stupid diets what rip precious muscle tissue off your frame, burn the bf off slowly and preserve muscle tissue. Ive said it time and time again in this thread, muscle tissue what you have built and gone through hell to obtain is very precious why waste it away, take the bf off slowly while preserving muscle tissue. That's how ive held so much muscle because I don't follow the latest super body fat burning diets what make you ripped to the bone but at the cost of lbs of tissue, if there is any secret out there that's it what you build you need to keep at all costs!!!

Don't get me wrong, I use to be in this vicious circle of building muscle then taking the bf off only to be left with the same fuking body as before but with less bf and less muscle. Watch how the champions of this sport over the years have trained and how they go about burning bf because the basic principles haven't changed all you got to do is adapt to your body type and style. Not everyone will respond to HIT so its all about learning how you respond and work with this and don't let anyone else tell you how your own body works, you have all the answers you just need listen to them...

Rant over lol

^^^^ughgh lol Marcus this woulda been perfect for my "Rant" thread

lol

-Beast Mode-

[Rusty11]

No problem hope everything works out.

The basic principles of building muscle haven't changed over the years, don't let anyone tell you there have a secret formula or some secret diet, steroid stack or training program. Learn how your body builds muscle tissue and find the best way to maintain it. Break your muscles down in the gym by progressively overloading the body and eat the right foods to repair the damage muscle. Learn which training method works best for you at building new tissue and work with it, nothing is static not even training its all work in progress.

Don't even try these stupid diets what rip precious muscle tissue off your frame, burn the bf off slowly and preserve muscle tissue. Ive said it time and time again in this thread, muscle tissue what you have built and gone through hell to obtain is very precious why waste it away, take the bf off slowly while preserving muscle tissue. That's how ive held so much muscle because I don't follow the latest super body fat burning diets what make you ripped to the bone but at the cost of lbs of tissue, if there is any secret out there that's it what you build you need to keep at all costs!!!

Don't get me wrong, I use to be in this vicious circle of building muscle then taking the bf off only to be left with the same fuking body as before but with less bf and less muscle. Watch how the champions of this sport over the years have trained and how they go about burning bf because the basic principles haven't changed all you got to do is adapt to your body type and style. Not everyone will respond to HIT so its all about learning how you respond and work with this and don't let anyone else tell you how your own body works, you have all the answers you just need listen to them...

Rant over lol

Good god! How do you continually come up with this inspirational stuff day in and day out?
This is the perfect intro to your book....yes, you need to write one I'm not trying to blow smoke up your ass. I know a good read when I see one. To make it easier, you can collaborate with kel
Thanks again!

[marcus300]

Good god! How do you continually come up with this inspirational stuff day in and day out?
This is the perfect intro to your book....yes, you need to write one I'm not trying to blow smoke up your ass. I know a good read when I see one. To make it easier, you can collaborate with kel
Thanks again!

good idea, kel??

[panntastic]

good idea, kel??

Afternoon big fellas
Just catching up on the thread it's been a while.
Looks like its about time the bloody book idea is sinking in Marcus!
Kel give the man a push in the right direction please

[kelkel]

good idea, kel??

Interesting idea with possibilities......

Afternoon big fellas
Just catching up on the thread it's been a while.
Looks like its about time the bloody book idea is sinking in Marcus!
Kel give the man a push in the right direction please

Why do I have to push him? He's bigger AND younger than I am! Plus he's got that cool tattoo thing going.....


side bar: Just got back from the beach and hope all is well guys! Good couple days. Always nice to get away but at the same time I hate how it throws off my eating schedule as well as the quality of food. On a good note there were many nice "sights" to see. Going to the beach always makes me thankful that I'm disciplined enough to work out and lead a healthy lifestyle. The "fast food diet" is really impacting society. The amount of obese people wearing things they shouldn't was amazing.

[MR-FQ320]

I'm finding it a bit hard to put this question into words so here goes, I'm just after a few motivational one liners I can repeat to myself to get those extra forced reps out: ideas anyone ?

[marcus300]

Nobody knows exactly what he's capable of until he tries!

Everyone can blow up on steroids without building muscle tissue, everyone can think they gaining because the scales move a few lbs but after 12 months at the same bf are you gaining muscle tissue when you are off steroids???

I see so many people in the gym going through the motions in the gym week after week year after year without any improvement, they constantly watching me in the gym and asking me questions "how do I get shoulders like you" "how do I get big" "what do I eat" yet these people watch me train and they still spend 1.5 hours doing biceps and 2 hours doing chest and taking a bloat load of steroids what would even frighten Coleman.

The basic principles of building and repairing muscle tissue haven't changed over the years, from Arnold to Yates..........you want it you have to start training like you want it and stop going through the motions, put some weight on the bar and push your bollocks off and break down your tissue and repair it. You want to be big listen to the big guys who have done it

Nobody knows exactly what he's capable of until he tries!

[panntastic]

I'm finding it a bit hard to put this question into words so here goes, I'm just after a few motivational one liners I can repeat to myself to get those extra forced reps out: ideas anyone ?

I think CT Fletcher has some hilarious quotes
Here are a few

"Its still yo mutha fu$k!n set!"

"This is what we do Bulo! You aint no mutha fu$k!n ice skater... you aint no tennis player... we lift weight god damn it!"

"Don't make no difference what it is! Ima pick the sh!t up! How much it is! Ima pick the sh!t up! That's what I do... I pick sh!t up!"

(Speaking to his bicep)
"I command you to grow! You must grow! Im the boss mutha fu$ka! I tell you what to do you don't tell me! I told your ass to grow... GROW!"

"May I have more please? May I have more pain? May I have more torture? Because I know this sh!t is gonna make me grow!"

[MR-FQ320]

I think CT Fletcher has some hilarious quotes
Here are a few

"Its still yo mutha fu$k!n set!"

"This is what we do Bulo! You aint no mutha fu$k!n ice skater... you aint no tennis player... we lift weight god damn it!"

"Don't make no difference what it is! Ima pick the sh!t up! How much it is! Ima pick the sh!t up! That's what I do... I pick sh!t up!"

(Speaking to his bicep)
"I command you to grow! You must grow! Im the boss mutha fu$ka! I tell you what to do you don't tell me! I told your ass to grow... GROW!"

"May I have more please? May I have more pain? May I have more torture? Because I know this sh!t is gonna make me grow!"

Lmao nice one - thats the shit im talking about haha - ill memorise them and use them tomorrow

[DCI]

Love colemans one liners, aint nothinh but a peanut, and everybody wants to be a bodybuilder but nobody wanna lift no heavy ass weight

[kronik420]

finished this week's training with using the rest-pause technique..

gonna be sticking with dropsets.. they cause more pain for me

[Back In Black]

push your bollocks off

That's a quote you need in your book. Maybe even the title.

Push Your Bollocks Off
By
Marcus300

[panntastic]

Push Your Bollocks Off*
By
Marcus300

*warning may cause hernia

Health and safety got hold of it lol

[marcus300]

I'm finding it a bit hard to put this question into words so here goes, I'm just after a few motivational one liners I can repeat to myself to get those extra forced reps out: ideas anyone ?

The best motivation is to find it within yourself, think of something was really kick-starts the adrenalin off and use that inner anger to fuel the set. That's what I do and when I am in that zone I could really do some damage.

[clarky.]

Biceps, forearms and triceps

Straight bar curls
3 warm up sets, nothing to extreme just warming the muscles fully up and giving them a good stretching inbetween sets

1 working set - on the 6th rep i couldnt force another rep out and needed help from my spotter, did another 2 forced reps with my training partner just taking enough of the weight off so i could complete another 2 reps in strict form, at this stage my biceps have gone red, they are full of blood and feel so pumped i am struggling to even feel them. At this stage i do half reps on my own, managed around 2 half reps and then did around 2-3 quarter reps until i couldnt move the bar off my quads. Then my partner helped me get the bar up to the top and i did 2 negative reps, this put me in serious pain and the imense pumped and pain i had to go through was sheer hell. I thought i was going to pass out because i started to get stars flashing in vision. At the end i stretched the biceps out which put me in another pain zone i could of cried. Straight bar curls done - one set to failure and beyond.

Incline DB curls
1 working set - did single db incline curls - took all my strength to hit 6 reps, on the negative part of the movement it really stretched both my bicep heads due to being on the incline but i managed to rip out 6 reps until i needed assistance from my partner to do another 2 forced reps, which really made my internal voice scream like fuking crazy, arms were totally worked and couldnt even move them but i managed to rip out another 2 half reps which brought tears to my eyes. Then i did 2 negatives but on the last negative i couldnt really hold the weight, i tried with all my strength to hold the weight from dropping but my guns had enough. Went straight into stretching them out and i could see my bicep split open up down both my arms, wish i had my camera would of been a great shot.

Biceps done and fully worked, must of grown a good inch and half with all the blood flowing through them. Couldnt touch the back of my head and was even hard to lift the water bottle to my mouth, felt really good.

Forearms - BB wrist curls - 2 sets to failure and a couple of forced reps. Cramped my forearms up so decided to move onto triceps.


Rope pushdowns
1 feel set - just getting the weight right in my head for ther working set, elbows are fully warmed up from biceps.

1 working set - 7 hard reps what got me shaking for the last 2 reps, then did another 2 forced reps, then dropset and did another 5 reps with another 2 forced reps.

close grip BP on the smith machine
1 feel set - just to get the movement right

1 working set - hit 8 reps and arms were shaking, dropset and did another 5 reps and one last drop and managed 3 reps

Triceps felt like they were hanging off the backs of my arms, which is a good indication they were fully worked, so finished them off with 2 sets dips on the machine to failure.


Arms looked amazing after this session and i just know it was productive and i stimulated some growth

You are a beast big man

[marcus300]

You are a beast big man

Thanks Clarky but this is how I train, I don't train for hours on end it usually last around 45mins and I break my muscle down by creating an overload and increasing the intensity of the set. Its how I grow, its makes my muscle bellies pop, every year I grow bigger with less bf because I can take myself into this zone what it takes to build tissue. Not everyone is the same I understand this but but look at the big boys in the sport and how they train and most always use HIT in their assault on creating something what looks like its been carved out of stone.

There are no secrets you got to train hard with intensity, feed the workouts and live them lifestyle. No one has the answers only yourself no one is going to lift the weight in the correct fashion and no ne is going to force the food down your neck what it takes to explode out of your skin, you still want it?..............Lets do it and report your progress here, I want to see improvements

[clarky.]

Thanks Clarky but this is how I train, I don't train for hours on end it usually last around 45mins and I break my muscle down by creating an overload and increasing the intensity of the set. Its how I grow, its makes my muscle bellies pop, every year I grow bigger with less bf because I can take myself into this zone what it takes to build tissue. Not everyone is the same I understand this but but look at the big boys in the sport and how they train and most always use HIT in their assault on creating something what looks like its been carved out of stone.

There are no secrets you got to train hard with intensity, feed the workouts and live them lifestyle. No one has the answers only yourself no one is going to lift the weight in the correct fashion and no ne is going to force the food down your neck what it takes to explode out of your skin, you still want it?..............Lets do it and report your progress here, I want to see improvements

I'm getting back in to my training a was ill for a wee while but before that it was going great after I trained like this after your advice I was really making progress I start my trt this wk so hopefully I will be back to full fitness shortly I love doing the negatives once I hit failure did you get my pm big guy

[marcus300]

I'm getting back in to my training a was ill for a wee while but before that it was going great after I trained like this after your advice I was really making progress I start my trt this wk so hopefully I will be back to full fitness shortly I love doing the negatives once I hit failure did you get my pm big guy

What was wrong with you? I do get a lot of pm. Sorry if I didn't responf send me again

[clarky.]

What was wrong with you? I do get a lot of pm. Sorry if I didn't responf send me again

A virus that's what the docs said I was fvcking ill for ages over that now just not got the nrg and I've got all the low test symptoms I've had all the tests and scans done so that's why I'm starting trt this wk i'll pm you again big guy no probs

[kelkel]

Nebido clarky?

[DCI]

Tried your bicep work out marcus on saturday as I felt I didn't do the hard enough on thursday. They were very sore yesterday and still feel heavy today brilliant work out have to say just remembered the instensity you wrote the post.

Was great but sun burnt to death yesterday so tonight should interesting

[marcus300]

Nebido clarky?

Yes Clarky, is it Nebido?