**Marcus's HIT Dungeon**

[kelkel]

I used think similarly to you. As I naturally always have had big legs. But the buzz you get off of heavy legs outweighs any other body part for me. I actually get annoyed when I can walk without pain after a leg session as I haven't in my mind pushed myself hard enough.

Once you get into doing them properly and really focusing and pushing them you will get a full body pump and for that buzz alone it is crazy powerful and kinda eurphoric from the chemicals released into you.

I look forward to leg days now to push myself so much that when I get off whatever excerise I am doing and I nearly collapse I feel I have fone them justice there is nothing like having slaps for quads and hams

There it is DCI! Once it's in your head you just can't "not" push hard. It's a love-hate relationship.

[marcus300]

Marcus, what do you think of this. With a moderate weight, do a set of 10. Not to failure. Rest 30sec and do 10 again. 30sec and another 10. Another 30sec and a final 10. 4sets of 10 with 30sec rest in between. Last 2 sets to positive failure.

Wouldn't be any where near what you're currently doing but might be a lighter alternative.

I'm doing something similar now, light weight with short rests in between in a kind of rest pause fashion. Yes it does get me pumped and it does feel good but my body wont grow like this. Its all about repairing at the moment and working out a routine what will maintain and stimulate new growth once I am ready to go again. Its a hard game at the moment for me but at least I am doing more cardio and dropping bf

[DCI]

There it is DCI! Once it's in your head you just can't "not" push hard. It's a love-hate relationship.

I'm at the I'll do anything stage at the mo. I did shoulders last night they are killing me this morning

[Java Man]

Legs yesterday. Almost puked again like last time. Could barely walk. Hard going up stairs and I had to take today off. My quads hurt like hell even now, 30 hours later. That's not something I get very often. Loving it. I can feel them growing hahaha!

[Java Man]

I'm at the I'll do anything stage at the mo. I did shoulders last night they are killing me this morning

My shoulders hurt when I don't work them, cause I'm old!

[AD]

Legs yesterday. Almost puked again like last time. Could barely walk. Hard going up stairs and I had to take today off. My quads hurt like hell even now, 30 hours later. That's not something I get very often. Loving it. I can feel them growing hahaha!

legs for me too. but i feel that i can't use the usual HIT tricks for my legs. i have to rest at least 2 minutes between sets or i might get a heart attack. and i can't really go beyond failure.

So I do an extended version of the old fashioned 3x10. I do 5x10. After warm up, first set is the heaviest, close to failure at 10rep. Next set I drop a little weight and go close to failure at 10. Next set i drop weight again. So it's like an extended dropset. 5 sets all close to failure. Usually will ache for 4-5days.

[DCI]

My shoulders hurt when I don't work them, cause I'm old!

Lol I know what you mean but there are some great exercises you can do to destroy them without doing mad weight.

[Java Man]

legs for me too. but i feel that i can't use the usual HIT tricks for my legs. i have to rest at least 2 minutes between sets or i might get a heart attack. and i can't really go beyond failure.

So I do an extended version of the old fashioned 3x10. I do 5x10. After warm up, first set is the heaviest, close to failure at 10rep. Next set I drop a little weight and go close to failure at 10. Next set i drop weight again. So it's like an extended dropset. 5 sets all close to failure. Usually will ache for 4-5days.

I do something similar. I train alone but use the smith so I still do 1 super heavy set.and usually have to go to the stops on the last one and crawl out. Lol. Then I start drop setting, usually take a 45 of each side until I'm down to 135 and rep that out until I fall down.

[Java Man]

Lol I know what you mean but there are some great exercises you can do to destroy them without doing mad weight.

Actually, heavy weights with my shoulders directly is fine. What kills them is when I do anything where I move from back to front such as flyes. I tried to do cable flyes last week and it felt like someone cut me. Front and rear pressing doesn't bother me, nor do laterals.

[DCI]

Actually, heavy weights with my shoulders directly is fine. What kills them is when I do anything where I move from back to front such as flyes. I tried to do cable flyes last week and it felt like someone cut me. Front and rear pressing doesn't bother me, nor do laterals.

Lol are we twins? I have the exact same problem. I do only very light rear delts as heavy effects them but everything else is cool. I'm up to 100lb db press for reps which I'm really happy as the start of the year I was struggling with 80db's

[BG]

When I dead I try to do it on either a week where I squat last or not at all. Leg day is always Wed for me and Fri is Back and Shoulders. I prefer deads at the end of back work anymore. Less warm ups needed and only a couple working sets can fry you. Really like the partial rack deads....

Interesting I feel opposite , I feel fully lose on leg day. I do them light on back day , just 225 but I go all the way leg day. Wed I do my extensions, calves, light deads. Friday is squat, press, lunges, heavy deads, calves. That's the great thing about bb'ing, theres so many different movements varations ,ways to do them and yet stil get great results. That's what keeps it interesting and old rats like us keep forging forward.

[kelkel]

Interesting I feel opposite , I feel fully lose on leg day. I do them light on back day , just 225 but I go all the way leg day. Wed I do my extensions, calves, light deads. Friday is squat, press, lunges, heavy deads, calves. That's the great thing about bb'ing, theres so many different movements varations ,ways to do them and yet stil get great results. That's what keeps it interesting and old rats like us keep forging forward.

Can't let the young bucks pass us by....

[BG]

Can't let the young bucks pass us by....

They try, get going then slowly fade awaaaaaaaaaaaaaaaaaaaaaayyyyyyyyyyyyyyyyy.

[MajorPectorial]

Did some really wide stance squats today.

Feel like a horse has kicked me in both ass cheeks +_+

[DCI]

Tonight did legs was unreal. Started on squats, had a 20kg plate on each side of the bar, with a 15kg chain, also with a 20kg chain and 30 kg chain and a 15kg plate at the end. We put the plate at the end as the chains were an unknown only new in the gym.

But loved the chains really help the explosive power up of the rep and slow negatives

Theb leg press but after squat it was tough but powered on hard then quads raises and hamstring machine was crazy leg workout as was hyped from the squatting.

[marcus300]

legs for me too. but i feel that i can't use the usual HIT tricks for my legs. i have to rest at least 2 minutes between sets or i might get a heart attack. and i can't really go beyond failure.

So I do an extended version of the old fashioned 3x10. I do 5x10. After warm up, first set is the heaviest, close to failure at 10rep. Next set I drop a little weight and go close to failure at 10. Next set i drop weight again. So it's like an extended dropset. 5 sets all close to failure. Usually will ache for 4-5days.

You have to keep pushing yourself, don't get set on something different keep aiming to failure and once you hit failure go beyond failure. It may take you 2-3 months to fully get to this stage or even longer but you have to keep your goal. Don't think ohhh this routine will do just fine. Its fine if you can only hit 2 mins rest in between sets, that's not a major issue but try and focus and push towards failure, then start planning going beyond with rest pause, dropsets, forced and negs. I find dropsets/rest pause best for legs take you to a zone in your head were you seem to be alone and the outside world is cut off. Kind of spooky feeling when there is only you and your heart pumping lol

Keep on it AD, keep pushing because one day you will wake up with these fuking big tree trunks and think - fuking hell where the fuk did these come from...

[Euroholic]

You have to keep pushing yourself, don't get set on something different keep aiming to failure and once you hit failure go beyond failure. It may take you 2-3 months to fully get to this stage or even longer but you have to keep your goal. Don't think ohhh this routine will do just fine. Its fine if you can only hit 2 mins rest in between sets, that's not a major issue but try and focus and push towards failure, then start planning going beyond with rest pause, dropsets, forced and negs. I find dropsets/rest pause best for legs take you to a zone in your head were you seem to be alone and the outside world is cut off. Kind of spooky feeling when there is only you and your heart pumping lol

Keep on it AD, keep pushing because one day you will wake up with these fuking big tree trunks and think - fuking hell where the fuk did these come from...

Are you sure your not dorian??????? You sound like him in everyway!!!!!!!

[AD]

You have to keep pushing yourself, don't get set on something different keep aiming to failure and once you hit failure go beyond failure. It may take you 2-3 months to fully get to this stage or even longer but you have to keep your goal. Don't think ohhh this routine will do just fine. Its fine if you can only hit 2 mins rest in between sets, that's not a major issue but try and focus and push towards failure, then start planning going beyond with rest pause, dropsets, forced and negs. I find dropsets/rest pause best for legs take you to a zone in your head were you seem to be alone and the outside world is cut off. Kind of spooky feeling when there is only you and your heart pumping lol

Keep on it AD, keep pushing because one day you will wake up with these fuking big tree trunks and think - fuking hell where the fuk did these come from...

You're right. I have been afraid to push to proper failure. One reason is I'm too embarrassed to drop the bar on the stops. So I always leave something in the tank to stand up straight and rack it properly on my squats. I should just learn to be more thick skin and go to failure and drop it if I must. Thanks for the comments Marcus. Will do it the proper way from now on.

[marcus300]

You're right. I have been afraid to push to proper failure. One reason is I'm too embarrassed to drop the bar on the stops. So I always leave something in the tank to stand up straight and rack it properly on my squats. I should just learn to be more thick skin and go to failure and drop it if I must. Thanks for the comments Marcus. Will do it the proper way from now on.

Have a spotter to help you on your last rep then if you don't fancy dropping on the racks. Try not to think about dropping he weight more about adding one more rep to what you normally do, once you add further reps rack the weight and rest pause it or even drop set and rep some more. You could even pre exhaust sometimes just paly around with it but you said one thing what you need to over come and that's "I have been afraid to push to proper failure" teach yourself to go into this zone, think about something what ignites the adrenalin so you get that one more rep in good strict form.

Its not easy AD, some find it really hard to go to failure and some think they already do but in reality they don't. You can do it if you want it hard enough..........best of luck and let me know how you get on

[marcus300]

2 days off the gym due to work and personal projects. Had deep tissue massage by my girl on injured front delt and it's feeling better. Rest is killing me really want to shift some poundage and train properly

[kelkel]

Deep tissue massage is awesome. I used to date a masseuse years back. It was an awesome benefit.

[marcus300]

Deep tissue massage is awesome. I used to date a masseuse years back. It was an awesome benefit.

She is only small and couldn't get through my delt so she did it with her ankle. She more or less was standing on me, I loved the pain it Fuking hurt

[Back In Black]

She is only small and couldn't get through my delt so she did it with her ankle. She more or less was standing on me, I loved the pain it Fuking hurt

Get her to wear heels next time, pvssy

[RaginCajun]

2 days off the gym due to work and personal projects. Had deep tissue massage by my girl on injured front delt and it's feeling better. Rest is killing me really want to shift some poundage and train properly

i feel the same way!

i hate being injured and it pisses me off to sit around and not train!

i def could use a deep tissue massage

[DCI]

Deep tissue massage is awesome. I used to date a masseuse years back. It was an awesome benefit.

Lmao snap, mine was more recent great masseuse but bat shit crazy lol

[kelkel]

Get her to wear heels next time, pvssy

That's funny and a good idea all at once!

[MajorPectorial]

Omg. Best massage I ever had was from friend of mine. Shed a beauty therapist. But shed done some kind of course so knew how to work each individual muscle. Was like painful heaven. Un.be.lievable lol.
My current missus (God that sounds f'in bad). My lovely beauty n long term forever missus ;+) has a go at my shoulders but it hurts her fingers too much. I did think about getting this other bird to teach her but. Since found for some reason there's some sorta tension between em lol. Anyway. She has a go literally every night. Can't ask for more than that!. I'll have to try the standing thing

[blummy]

Hey guys I got a quick question. I've recently got a training partner. So I'm doing forced reps with a lot of movements now.
Nah say i do my warm up then my feel set. Now for my working. Say I get 5 out then my partner helps me out. I don't break form just let him put that little amount of pressure I need. Now I've done an extra say 3 and he is practically lifting the whole weight. Now at this stage with some movements I try and explode, form is still pretty strict but I just try push the weight sometimes I will get half way some times only a quarter but pretty much I will have 2-3 before I can barely move the weight. This is where I get very slow negatives happening until pretty much for example bench press the weight just drops to my chest.

Now my question is should I get the half and quarter reps happening before my partner spots me? Or how I've been doing it? And the exploding part with slight cheating should I do that or try keep as strict form as possible(sometimes I thinking I won't even be able to get 1 quarter rep out tho)?

[marcus300]

Hey guys I got a quick question. I've recently got a training partner. So I'm doing forced reps with a lot of movements now.
Nah say i do my warm up then my feel set. Now for my working. Say I get 5 out then my partner helps me out. I don't break form just let him put that little amount of pressure I need. Now I've done an extra say 3 and he is practically lifting the whole weight. Now at this stage with some movements I try and explode, form is still pretty strict but I just try push the weight sometimes I will get half way some times only a quarter but pretty much I will have 2-3 before I can barely move the weight. This is where I get very slow negatives happening until pretty much for example bench press the weight just drops to my chest.

Now my question is should I get the half and quarter reps happening before my partner spots me? Or how I've been doing it? And the exploding part with slight cheating should I do that or try keep as strict form as possible(sometimes I thinking I won't even be able to get 1 quarter rep out tho)?

Good question and you can try it both ways and see which you prefer but for me I would keep your form strict on your working set until you have reach full positive failure then when you can do another full rep get your partner to assist you for another 2 reps and then you could come down to half's and quarter with the help of your spotter, this will be complete positive failure and a very good place to be in, then your partner needs to help you get the weight up so you can go to negative failure which would last around 2 reps at the most

[kelkel]

What Marcus said. I'll add, just don't make your partner do all the work. It's still your set and he's there to assist, not lift it for you.

[blummy]

Thanks guys will keep at it. I'm doing what you described just I will keep my form stricter on them half and quarter reps.

Kel I get what you mean and it is still my set. The assistance is very minimal type thing but without it I wouldn't be able to complete the movement. Negatives is a different story there is a fair bit of assistance there because I can barely move the weight haha

[kelkel]

Thanks guys will keep at it. I'm doing what you described just I will keep my form stricter on them half and quarter reps.

Kel I get what you mean and it is still my set. The assistance is very minimal type thing but without it I wouldn't be able to complete the movement. Negatives is a different story there is a fair bit of assistance there because I can barely move the weight haha

Good deal.

[marcus300]

Some strength is coming back, I could shoulder press yesterday. I pre exhausted my shoulders with laterals and front raises then started to press very slowly and things were ok, no serious weight but got a good pump..

I did dropset some heavy shrugs which felt really good, but having some light days and also massage is doing me good and I am repairing great. My diet is 100% been doing 4 days low carbs one day high and dropping some bf. Ive lost some size or could be in my head but I feel like I have due to not lifting like I use to but things are going great at the moment..

Going doing some arm work this morning see what I can do

[kronik420]

who died?

[marcus300]

who died?

Staff member T-gunz passed away

[marcus300]

Pre exhausting seems to be the way for a few weeks for me, this will cut down on the huge amount of weight I normally use and also still stimulate muscle building. I am going to do it on every movement and try my best to stay away from heavy compound movements for another 2-3 weeks see if I can heal this shoulder injury.

Did arms today and started with preacher which totally took out any shoulder involvement and the weight was impressive and the pump was insane. Only slight pain but arms filled full of blood and felt really good.....

will keep updated on progress


diet is very good, eating very clean which is a mixture of eggs, chicken, beef, tuna, brown rice, oats, sweet potatoes, hazelnuts, peanut butter and raspberries.....

[MajorPectorial]

Staff member T-gunz passed away

God. Wondered the same thing. Thought it was like a famous bber or something. Didn't know was so close to home. Hope their family is OK. Prayers for him n them. ;-(

[kelkel]

Pre exhausting seems to be the way for a few weeks for me, this will cut down on the huge amount of weight I normally use and also still stimulate muscle building. I am going to do it on every movement and try my best to stay away from heavy compound movements for another 2-3 weeks see if I can heal this shoulder injury.

Did arms today and started with preacher which totally took out any shoulder involvement and the weight was impressive and the pump was insane. Only slight pain but arms filled full of blood and felt really good.....

will keep updated on progress


diet is very good, eating very clean which is a mixture of eggs, chicken, beef, tuna, brown rice, oats, sweet potatoes, hazelnuts, peanut butter and raspberries.....

Sounds like progress Marcus. Glad to hear it!

[blummy]

Nice one Marcus glad its all going good for you and hopefully you'll be back to normal soon.

Today I did Chest and BI's

Incline bench:
Started with a lot of stretching/getting the joints warm and 2 warm up sets
Did my feel set and felt happy with everything
Working set I got 6 out by myself (1 extra then last week) started getting assisted for 2 and that then turned into 1 half rep and 1 quarter rep and I was dead, couldn't move the bar essentially started with negatives at this point very slow first was nice second wasnt as slow as I would have liked but it was all I had left.

Flat bench:
Straight into a feel set. Felt great at this point
Working set I got 6 out which was an increased weight from previous week and same reps so was happy with that. Again much like the incline but I think it was 3 assisted and then it was essentially just a quarter rep with 2 slow negs which were on target and absolutely pumped and ripped my chest. Felt great!

Cable cross over:
1 warm up
1 feel set which was feeling good again.
1 working set where I got 7 +2 from previous week. Then i did half and quarter rep. Then continued to step down twice taking each to complete failure with half and quarter reps

Then extreme stretched which was hell after about 15 seconds I was on fire i pushed out until 60 seconds

Barbell curl
1 warm up
1 feel set didn't feel the best felt a bit strange. Stretched it out dropped weight and did another warmup/ feel set. Felt fine after that and still does
Working set I only got 4 (same as last week which was frustrating) out then got assistance for 2 then some half and quarter reps until finishing with 2 slow negs

Preacher curl
I was on fire from the barbell and felt plenty warmed up so went right to work with 2 working sets. First I got 7 and just did some negs after then on the second I got 5 and went to failure with that using the above methods then finished with the slow negs again.
I was going to up the weight on this but I decided to go for 2 working sets and see how that felt.

I like feedback and criticism. So go for it.

[marcus300]

Nice one Marcus glad its all going good for you and hopefully you'll be back to normal soon.

Today I did Chest and BI's

Incline bench:
Started with a lot of stretching/getting the joints warm and 2 warm up sets
Did my feel set and felt happy with everything
Working set I got 6 out by myself (1 extra then last week) started getting assisted for 2 and that then turned into 1 half rep and 1 quarter rep and I was dead, couldn't move the bar essentially started with negatives at this point very slow first was nice second wasnt as slow as I would have liked but it was all I had left.

Flat bench:
Straight into a feel set. Felt great at this point
Working set I got 6 out which was an increased weight from previous week and same reps so was happy with that. Again much like the incline but I think it was 3 assisted and then it was essentially just a quarter rep with 2 slow negs which were on target and absolutely pumped and ripped my chest. Felt great!

Cable cross over:
1 warm up
1 feel set which was feeling good again.
1 working set where I got 7 +2 from previous week. Then i did half and quarter rep. Then continued to step down twice taking each to complete failure with half and quarter reps

Then extreme stretched which was hell after about 15 seconds I was on fire i pushed out until 60 seconds

Barbell curl
1 warm up
1 feel set didn't feel the best felt a bit strange. Stretched it out dropped weight and did another warmup/ feel set. Felt fine after that and still does
Working set I only got 4 (same as last week which was frustrating) out then got assistance for 2 then some half and quarter reps until finishing with 2 slow negs

Preacher curl
I was on fire from the barbell and felt plenty warmed up so went right to work with 2 working sets. First I got 7 and just did some negs after then on the second I got 5 and went to failure with that using the above methods then finished with the slow negs again.
I was going to up the weight on this but I decided to go for 2 working sets and see how that felt.

I like feedback and criticism. So go for it.

Sounds excellent and you have got the game on my friend. Carry on doing that and building those positive reps up, keep trying to hit a further one on your own each session and once you get to around 8 rep and your spotter starts helping you with forced and negs the next session you need to add further weight so the reps come back down to around 4-6 reps, keep adding overload and keep that intensity up. Sounds like your in the zone so keep in it and pushing and you will see huge results,


report back with progress and how you doing each week pls