**Marcus's HIT Dungeon**

[Doom44]

Legs tonight. Shaking as I left, almost fell. Waking like a duck used to hate leg day but I've been working them harder than any other part. Now that they're getting really strong, I'm loving leg day!

New record for me tonight, even from before my 10 yr break. Squatted 2 working sets of 435lbs. Got 4 reps on set 1 and 3 on set 2, then drop setted.
16 plates on leg press after that,
Hack squats til I couldn't move to finish quads
Ham curls on the hammer strength

Had to leave after that. Was going to puke lol. Total time 50 min.

Wow . Have an awesome night aye.

[Java Man]

Awesome this HIT method works for me. I don't have a spotter so I have to do 2 working sets with a short rest between in order to get to failure but its still effective. I use the smith for everything, even bench.

Hoping I still can't walk tomorrow!

[Doom44]

Awesome this HIT method works for me. I don't have a spotter so I have to do 2 working sets with a short rest between in order to get to failure but its still effective. I use the smith for everything, even bench.

Hoping I still can't walk tomorrow!

I don't have training partner as well. And I don't feel like I need one. Cause most of them just drag my time. Lol
I use rest pause method to failure. And it work well to me. . Now my butt, quad and hamstring are sore like mad. Lol

[MR-FQ320]

I don't have training partner as well. And I don't feel like I need one. Cause most of them just drag my time. Lol
I use rest pause method to failure. And it work well to me. . Now my butt, quad and hamstring are sore like mad. Lol

I know what you mean, none of the guys iv trained with are interested In really hurting yourself by going to failure. I just need a bitch to take plates off quick on dropsets and help with forced negs

[kelkel]

I know what you mean, none of the guys iv trained with are interested In really hurting yourself by going to failure. I just need a bitch to take plates off quick on dropsets and help with forced negs

I've been my own bitch for years......

[marcus300]

Kel,

I'm very busy with things at the moment and will update soon but in he meantime mate can you keep this thread going with our usual motivation and knowledge please. Lets show these guys how its done but don't give all the secrets away yet leave them for later

keep it rolling mate and I will be back soon

[Hazard]

Lets show these guys how its done but don't give all the secrets away yet leave them for later

U mean the new steroid that was developed? The one that's incredibly cheap, requires no needles, and turns you into a mass monster in a week or so.....?

I won't say anything about it and I doubt kel will. We can't have new guys getting bigger, remember, we're here to hold them back by saying they need to fix their diets

[Rusty11]

I just can't believe how this sHIT is transforming this 51 yr old pos body. I really thought I was going to go downhill when I turned 50(52 in aug.). It's a freaking game-changer. Yea, I'll never be anywhere near most of you; I know that. But, I'm freaking proud of myself. That's all that matters.. As always, thanks marcus and kel.

[blummy]

I knew it!! More secrets... Come on kel we won't tell Marcus you let a few out. He will never know.

Its been roughly 10weeks (cant remember when i started) of healthy eating with carb cycling and using the HIT style of training. Jumped on the scales and got my BF % measured again.

Previous: 78kg 15% body fat
Now : 79.2-79.5kg 12% body fat

My original goal was to semi cut and get to 12% not worrying to much about gains at this stage but I got some gains

The 79.2 and 79.5 are from the last two days. So depending what value you take ect that's anywhere from 6-8 pounds of LBM I've gained.

Don't know if thats high or low but a gain is a gain and its the best I've had. Going to gym and really pushing myself to the limits now. Im Seeing results and I owe it to these forums. A lot from the nutrition forums, and this thread. Such good info and really makes you want to push yourself.

Now its time to eat really big for the next 3 months and see where I go from there.

Thanks guys for all the info and time you've all put in. Even all the guys asking all the questions, helps with things maybe someone else wouldn't think to ask.

[DCI]

So shoulders tonight and again was pissed off with things again tonight took it out on my shoulders.

Was great very heavy and fast paced the heat tried to kill me but was brilliant.

Did

Hammersmith shoulder press
Arnold press
Shoulder raises
Bb plate shrugs
Straight arm raises
Rope pulls
Db shrugs

[kelkel]

Kel,

I'm very busy with things at the moment and will update soon but in he meantime mate can you keep this thread going with our usual motivation and knowledge please. Lets show these guys how its done but don't give all the secrets away yet leave them for later

keep it rolling mate and I will be back soon

Absolutely.

[kelkel]

Hit legs today. Normally my workouts are around lunchtime so I'm getting mentally ready for awhile ahead of time. Then work got too busy (I work at home) and I couldn't get down to the basement until after another meal at around 3pm. Took a bit to get re-psyched up again but coffee helped.

Squats first today. I'll preface this by saying always warm up well for these guys. I do several sets of body weight squats, maybe 20-30 reps or so as well as a light set or two of extensions. I wear neoprene pull-ups on my knees. I never wear wraps as that's another story I'll relate some day soon.

So, multiple warm ups. Not high reps to tire yourself out. Just enough to know your good with that weight then put it down. I jumped up above my normal weight by 50lbs today for the hell of it. Got a solid 10 reps and had to rack it. Would have failed with the 11th. Was planning on a rest pause second set but got under the bar and something just didn't feel right in my lower back so I racked it. I've learned to listen to my body better. It happens as we age! No matter.

Moved over to Vertical Presses. Did a couple reps 90 lbs from working weight to "feel it" and all was well. Put on my working weight and got reps in the upper teens. Sat up without getting up for a dozen breaths then a rest pause set, then another. Reps went from upper teens, to around 10-11 to 4-5. Quads on fire now.

Followed with two sets of leg extensions with a triple drop on the second set.

Two sets of seated leg curls with double drop on second set. I was planning on two sets of stiff leg deads but the back thing made me say no.

Two sets of toe presses on vertical leg press with double rest pause on last set then two sets of seated calves fried me. Here's some pics from today I took for you guys:




Then had a protein drink and about a half hour after than two tilapia filets with white rice.

[kelkel]

I just can't believe how this sHIT is transforming this 51 yr old pos body. I really thought I was going to go downhill when I turned 50(52 in aug.). It's a freaking game-changer. Yea, I'll never be anywhere near most of you; I know that. But, I'm freaking proud of myself. That's all that matters.. As always, thanks marcus and kel.

Rusty I'm glad to hear you're making progress. Attitude is half the battle here! And don't let your age factor in either. Just keep pushing. This is a great, healthy lifestyle that most people are not disciplined enough to effectively do. It's good to not be "most people."

I knew it!! More secrets... Come on kel we won't tell Marcus you let a few out. He will never know.

Its been roughly 10weeks (cant remember when i started) of healthy eating with carb cycling and using the HIT style of training. Jumped on the scales and got my BF % measured again.

Previous: 78kg 15% body fat
Now : 79.2-79.5kg 12% body fat

My original goal was to semi cut and get to 12% not worrying to much about gains at this stage but I got some gains

The 79.2 and 79.5 are from the last two days. So depending what value you take ect that's anywhere from 6-8 pounds of LBM I've gained.

Don't know if thats high or low but a gain is a gain and its the best I've had. Going to gym and really pushing myself to the limits now. Im Seeing results and I owe it to these forums. A lot from the nutrition forums, and this thread. Such good info and really makes you want to push yourself.

Now its time to eat really big for the next 3 months and see where I go from there.

Thanks guys for all the info and time you've all put in. Even all the guys asking all the questions, helps with things maybe someone else wouldn't think to ask.

Blummy that is great progress! Losing fat and putting on muscle at the same time. It does not get any better than that does it!

[kelkel]

So shoulders tonight and again was pissed off with things again tonight took it out on my shoulders.

Was great very heavy and fast paced the heat tried to kill me but was brilliant.

Did

Hammersmith shoulder press
Arnold press
Shoulder raises
Bb plate shrugs
Straight arm raises
Rope pulls
Db shrugs

DCI tell me what your "rope pulls" are?

[Doom44]

I know what you mean, none of the guys iv trained with are interested In really hurting yourself by going to failure. I just need a bitch to take plates off quick on dropsets and help with forced negs

i'm with you man !!!

[DCI]

DCI tell me what your "rope pulls" are?

You know the cable machine you would use for lets say chest flies etc. I raise the adjuster to the second highest settong with the rope attachment that you would use for tris .

Then stand just about 2 arm lengths away from the machine and pull the rope straight back to just below my fromt delt working the rear of my shoulders I find it very effective

[Doom44]

You know the cable machine you would use for lets say chest flies etc. I raise the adjuster to the second highest settong with the rope attachment that you would use for tris .

Then stand just about 2 arm lengths away from the machine and pull the rope straight back to just below my fromt delt working the rear of my shoulders I find it very effective

[kelkel]

Ok, I was picturing all kind of things! Now looking at the pic I don't think I'd be much of a fan but if you can target the rear delt then so be it. Have you tried some dumbell rear delts chest down on about a 35 degree bench?

[Doom44]

Ok, I was picturing all kind of things! Now looking at the pic I don't think I'd be much of a fan but if you can target the rear delt then so be it. Have you tried some dumbell rear delts chest down on about a 35 degree bench?

I tried it. Love it. And I felt this exercise hit my rear delt hard.

[Java Man]

Thanks for the visual. I couldn't picture it based on the written description but I've never tried that. I'll give it a shot.

[DCI]

Ok, I was picturing all kind of things! Now looking at the pic I don't think I'd be much of a fan but if you can target the rear delt then so be it. Have you tried some dumbell rear delts chest down on about a 35 degree bench?

I have all right. I damaged my shoulder years ago and whenever I do the above it hurts my shoulder for a couple of days so thats why I did the above.

[kelkel]

Permanent damage DCI?

[canesfan804]

Sick quads Kel!! F that the whole damn leg is awesome! gotta get me a pair of them one day.

[Doom44]

Kel do you wear belt while you training?

[kelkel]

Sick quads Kel!! F that the whole damn leg is awesome! gotta get me a pair of them one day.

Thanks canes! Should have seen them when I was younger and bigger. They were real impressive then. Definitely shoot for a pair. One might look funny.

Kel do you wear belt while you training?

Most of the time yes, but not all the time. What I mean is for squats and deads most definitely. For those I've been using the same belt for at least 20 years. A Bob Morris Power Belt. When I trained in a gym full of power lifters years back they hooked me on this belt. I would never squat or dead with a lesser belt. One of these will last you a lifetime. Seriously! Mine has a single "spike or prong" for lack of a better word. Doubles are difficult when sucking it in tight for heavy lifts. Mine is green cause, well, I'm Irish......I cannot say enough positive things about this belt. Well worth the investment.

Bob's Belt's,By Bob Morris, The Inventor of the Finest Power belt in The World (the original power belt)

Now for ancillary lifts I would not want to wear this belt. I have a similar but much more flexible version for that.

Belts are a good topic actually. Too many people when doing normal sets/reps will cinch that damn thing so tight they can't breath. Totally unnecessary to do unless you're powelifting and shooting for a heavy single, etc. Just get it tight yet comfortable. You should be able to put it on and forget about it until you're done your squats. Meaning from beginning to end you should not need to touch it. No need to lose circulation here as you should be focusing on your lifts, not putting your damn belt on and off with a partner helping you like your Ed Coan or some other world class lifter.

[Doom44]

Thanks canes! Should have seen them when I was younger and bigger. They were real impressive then. Definitely shoot for a pair. One might look funny.

Most of the time yes, but not all the time. What I mean is for squats and deads most definitely. For those I've been using the same belt for at least 20 years. A Bob Morris Power Belt. When I trained in a gym full of power lifters years back they hooked me on this belt. I would never squat or dead with a lesser belt. One of these will last you a lifetime. Seriously! Mine has a single "spike or prong" for lack of a better word. Doubles are difficult when sucking it in tight for heavy lifts. Mine is green cause, well, I'm Irish......I cannot say enough positive things about this belt. Well worth the investment.

Bob's Belt's,By Bob Morris, The Inventor of the Finest Power belt in The World (the original power belt)

Now for ancillary lifts I would not want to wear this belt. I have a similar but much more flexible version for that.

Belts are a good topic actually. Too many people when doing normal sets/reps will cinch that damn thing so tight they can't breath. Totally unnecessary to do unless you're powelifting and shooting for a heavy single, etc. Just get it tight yet comfortable. You should be able to put it on and forget about it until you're done your squats. Meaning from beginning to end you should not need to touch it. No need to lose circulation here as you should be focusing on your lifts, not putting your damn belt on and off with a partner helping you like your Ed Coan or some other world class lifter.

Thanks kel. Great info.
I just recover from my lower back injury. Is it necessary to wear a belt to during my workout from getting injured again?

[DCI]

Permanent damage DCI?

Seems to be at bay once I don't do certain exercises it doesn't flair up. I chipped the bone on the shoulder socket slightly. And you are fromthe land of green to?

Yesterday I did legs.

Started with leg press the gym was empty so I did a lot of stripping and dropsets just to push myself. It was very good sore legs today.

Quad raises on the machine with forced reps and negs legs were very solid.

Hamstring machine same as above

Thensquats really light and for reps the painwas crazy after the above, the inital leg press was the killer

[Java Man]

Destroyed my arms tonight. I was having a hard time driving home

Close grip bench, 2 warm up, 1 working set drop setting to failure then some half reps

Skull crushers, 1 feeler set and 1 working dropped down til failure

Cable ptessdowns, 2 handed curly bar then 1 handed reverse grip... 1 heavy working set each superseted and dropping until failure

Olympic bar bicep curls, 2 warm up, 2 working sets to failure (tendonitis, have to go light with biceps so did higher reps to failure)

Dumbbell curls, seated.

Finished with dips on the closed end of the V until I couldn't do even 1 with bodyweight.

Crawled home to shower and pig out

[kelkel]

Thanks kel. Great info.
I just recover from my lower back injury. Is it necessary to wear a belt to during my workout from getting injured again?

Can't answer that but I'd bet your doctor can. Squats, deads or other precarious lifts that stress that area my vote is yes. For many, belts are more a psychological crutch and that's fine as long as it helps you. Mentally or physically.

Seems to be at bay once I don't do certain exercises it doesn't flair up. I chipped the bone on the shoulder socket slightly. And you are fromthe land of green to?

Yesterday I did legs.

Started with leg press the gym was empty so I did a lot of stripping and dropsets just to push myself. It was very good sore legs today.

Quad raises on the machine with forced reps and negs legs were very solid.

Hamstring machine same as above

Thensquats really light and for reps the painwas crazy after the above, the inital leg press was the killer

Nice. I like doing legs last in workouts and rotate it in that way frequently. Sort of a way to pre-fatigue them so your quads give out first and not hips and back. Also for me it's a nice way to keep some weight off the bar. Re "Irish" it's my heritage but I'm not from there. Dying to visit though.

Destroyed my arms tonight. I was having a hard time driving home

Close grip bench, 2 warm up, 1 working set drop setting to failure then some half reps

Skull crushers, 1 feeler set and 1 working dropped down til failure

Cable ptessdowns, 2 handed curly bar then 1 handed reverse grip... 1 heavy working set each superseted and dropping until failure

Olympic bar bicep curls, 2 warm up, 2 working sets to failure (tendonitis, have to go light with biceps so did higher reps to failure)

Dumbbell curls, seated.

Finished with dips on the closed end of the V until I couldn't do even 1 with bodyweight.

Crawled home to shower and pig out

Sounds great! Try some topical DMSO gel for your tendonitis. It can take time to get rid of the inflammation and DMSO always helps. Old school but effective.

[Cuz]

question, is there need to run an AI off cycle? And CAN you do this? reason being is I have bad acne and also a lot of midsection fat that wont leave. I have been off for 16 weeks, my test levels are a mid low at 416 right now. Nothing will stop the acne from happening and im eating as clean as I know hot to right now. My BF just wont seem to go down? Could it be my estrogen levels are off, too high maybe? Mood also seems to be consistent and ok. What should my BF be before jumping back on? Im about 15-18 I would say right now. Any suggestions?

28 yo 6,2 208-212lb BF present 15-18

[Java Man]

Sounds great! Try some topical DMSO gel for your tendonitis. It can take time to get rid of the inflammation and DMSO always helps. Old school but effective.

Thanks. I'll check out DMSO. Its taking a while to go away because I won't take a month off from the gym but using lighter weights seems to be helping, albeit slowly...

[Java Man]

Oops... Forgot to ask if there's a brand you recommend, kel?

[AD]

a question for the two chiefs, or anyone else:

do you have any special trick or method to recruit mostly upper chest fibers instead of anterior delt when you do incline bench?

[calgarian]

Question for you lads.
Can someone tell me which page marcus explained the HIT routine, I cant seems to find it

Thank you

[kronik420]

Question for you lads.
Can someone tell me which page marcus explained the HIT routine, I cant seems to find it

Thank you

pages 1-71

[kronik420]

strength loss = muscle loss ??

was squatting 150 kg for 4 reps a few months ago, now im struggling with 110 kg for about 4-5 reps..

not just on squats.. all exercises are down...

[AD]

strength loss = muscle loss ??

was squatting 150 kg for 4 reps a few months ago, now im struggling with 110 kg for about 4-5 reps..

not just on squats.. all exercises are down...

Might also depend on your carb intake that wk.

[AD]

Question for you lads.
Can someone tell me which page marcus explained the HIT routine, I cant seems to find it

Thank you

If you're on the laptop, i believe there is a very long and detailed post by Marcus around pg 50something. But i suggest reading every long post by marcus and kel. Lots of important info.

[kronik420]

Might also depend on your carb intake that wk.

im cycling carbs...

151g on workout days, 44g on non-workout days..

http://forums.steroid.com/nutrition-...cling-log.html

[Doom44]

Hi Marcus, kel what you guys think about rest-pause vs drop set ?
Personally I love rest pause. But if you guys say drop set are more effective then rest pause I will give it a try