**Marcus's HIT Dungeon**

[DCI]

Long weekend this weekend. Did a crazy amount of mileage my lower back is not happy. Today diet is back up and going correct again, tonight going to the gym cannot wait for it

[blummy]

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

Sounds good to me and will do!! I'll let you guys no how it keeps going

[Doom44]

Marcus. What's your reps range for legs?

Upper body I always go 6-8
Lower body 12-15 ( it is too high? Or should I go slightly low reps? High or low reps on legs extension? )

[DCI]

No gym tonight, too wrecked from the weekend and all the driving ill leave it till tomorrow i feel ill only be wasting time tonight

[marcus300]

Marcus. What's your reps range for legs?

Upper body I always go 6-8
Lower body 12-15 ( it is too high? Or should I go slightly low reps? High or low reps on legs extension? )

It depends really on a few things but my rep range is slightly higher for legs than my upper body, I do try to hit around 10 rep at failure but depending on what method I am using at the time it can change to higher reps or even lower reps. If your seeing results keep with it.

On leg extensions my failure set is around 6-8 reps, then I like drop setting which normally last around 2 drops which really does send fire through my quads..

[Doom44]

It depends really on a few things but my rep range is slightly higher for legs than my upper body, I do try to hit around 10 rep at failure but depending on what method I am using at the time it can change to higher reps or even lower reps. If your seeing results keep with it.

On leg extensions my failure set is around 6-8 reps, then I like drop setting which normally last around 2 drops which really does send fire through my quads..

Thanks Marcus. Since I start train with HIT I do see some result. But I just always confuse legs exercises rep range .

[Doom44]

[QUOTE="Doom44"]

Thanks Marcus. Since I start train with HIT I do see some result. But I just always confuse the rep range of legs exercise.

[Doom44]

And i cant feel sore in my legs anymore. Even after a very intense workout

[marcus300]

And i cant feel sore in my legs anymore. Even after a very intense workout

What does your leg workout look like?

[Doom44]

What does your leg workout look like?

Legs extension : 1 x feel set 1 x working set 12 reps follow by 2 rest pause and 2 drop set.
Legs press : same as above
Hack squat : same as above
Seated legs curls : same as above
Romanian Deadlift : same as above.

[Doom44]

Legs extension : 1 x feel set 1 x working set 12 reps follow by 2 rest pause and 2 drop set.
Legs press : same as above
Hack squat : same as above
Seated legs curls : same as above
Romanian Deadlift : same as above.

After a legs workout I can't walk properly . But next day I don't feel the sore like last time.

Chest/Back/shoulders I can feel the sore. Just legs

[blummy]

Legs tonight. Wasn't the best due to gym being extremely busy so couldnt do a 'complete' workout

Warmed up then got right to work.

Leg extensions
2 warm up sets light weight just to get the blood flowing.
1 feel set was feeling good here
1 working set. I got 8 out (increase of 2 from previous week) at this point I got assisted for 2 full 2 half and then 1 quarter rep. Just to finish it of I just tried to explode from the bottom by myself barely got to a quarter rep.. finished with 2 negs.
I didn't feel 100% satisfied so I actually did a drop set and dropped the weight a huge amount and got about 2 by myself and then a half and quarter and I couldn't move it from there.

Leg press
Right to work with a feel set. Wasn't feeling the freshest but went on with it.
Working set I got 8 which was the same as the previous week but I upped the weight got lightly assisted for 2 and then did a double drop set on the last drop set I pushed and finished with practically negatives

Wanted to do squats here but the rack was full so moved right on

Ham extensions
1 warm up
1 feel and
1 working set I got 6 out here where the previous week I got 5 went on with forced reps halfs and quarters and finished with 2 negatives

Next week I'm going to do straight leg deads here. (Thoughts)

Calf raise
1 warm up set
1 feel set
1 working set for 8 which was an increase of 2 with a double drop to failure

Seated calf raise
2 working sets with 1 drop set to finish them off to failure

Calves where on fire, felt amazing

[*El Diablo*]

haha.. Mr Marcus... The number one HOF of all time. Hope you are well. GOOD to see you still around!. Sorry for using your thread here, but ill pop in every now and then to say hi.

Regards
El D

[marcus300]

Legs extension : 1 x feel set 1 x working set 12 reps follow by 2 rest pause and 2 drop set.
Legs press : same as above
Hack squat : same as above
Seated legs curls : same as above
Romanian Deadlift : same as above.

Ok, try this

drop the rest pause for a month and concentrate on dropsetting. cut your rep range down on your working set so your hitting complete positive failure at 8 reps, then dropset to failure which should be hitting around 4-6 reps, then drop set again for another 6 reps. Do this on every movement, increase the weight so your only hitting 8 reps at failure the drop set and repeat. I would also stick some squats in right at the end but go with high rep 15 reps failure 2 sets....let me know if anything changes if not we can swap things around again

[marcus300]

haha.. Mr Marcus... The number one HOF of all time. Hope you are well. GOOD to see you still around!. Sorry for using your thread here, but ill pop in every now and then to say hi.

Regards
El D

Hello my friend glad to see you back

[Doom44]

Ok, try this

drop the rest pause for a month and concentrate on dropsetting. cut your rep range down on your working set so your hitting complete positive failure at 8 reps, then dropset to failure which should be hitting around 4-6 reps, then drop set again for another 6 reps. Do this on every movement, increase the weight so your only hitting 8 reps at failure the drop set and repeat. I would also stick some squats in right at the end but go with high rep 15 reps failure 2 sets....let me know if anything changes if not we can swap things around again

Thanks Marcus. Will try this on my next legs workout.

[MR-FQ320]

Marcus;Kelkel. If I had a goal to be 250lb lean and I'm currently circa 210lb what might a reasonable time frame be as an attainable target ? 10 lbs a year ?? What were you guys growing like to get up to 250lb ??

[marcus300]

Marcus;Kelkel. If I had a goal to be 250lb lean and I'm currently circa 210lb what might a reasonable time frame be as an attainable target ? 10 lbs a year ?? What were you guys growing like to get up to 250lb ??

Oh man, it takes a life time to keep on gaining. The more muscle you attain the harder it gets to build more and even maintain it. Everyday life gets in the way of bodybuilding and its so hard to keep the foot on the gas at full throttle. Its nice to hard targets but really 10lbs per year is a high target and all your going to be is disappointment so keep your targets low and everything else is a bonus.

The amount of food you got to eat to get to 250lbs is unbelievable, the constant cycling and bucket loads of hgh plus the food can cost an absolute fortune. If it was easy everyone would be walking around at this size but its not easy and many cant even do it. 250lbs is hard at a reasonable bf honest mate it doesn't come easy, ive no idea if Kel as reach 250lbs but I am sure he will tell you the same its hard work and really hard work keeping it.

I started training at 18yrs old and more serious at 21yrs old, I am 46 in a few days time and its took me into my thirties before I was big and ripped. Some guys have better genetics than others and can do it a lot easier some guys will never reach it but all you can do is try your best and keep on pushing. Personally 10lbs per year is a lot of tissue to build while maintaining low bf that's for sure.

How long have you been training? and in that time how much muscle have you put on and take inconsideration your bf when you answer?

[MR-FQ320]

I've been training a long time, but not properly and certainly not eating correctly until I came here on 2010. That year I learnt about all areas concerned and started learning about my own body and how it reacts. In the beginning of 2011 I entered the transformation challenge and came 7th, but I was at the lowest bf I had ever been( and really happy) but with not much muscle:-( I weighed in at at about 180-183 did a 8 week prop cycle and got up to 200lb - the rebound was awesome from the dieting and started playing about with carbs and cycling them. I trained and eat throughout and never missed a weekday at the gym - weekend was always a rest, maybe did another 8 week cycle with what I had left over and then entered the bulk challenge - gained a shed load of muscle and iv cut again in this last contest. I weigh 213 today, so that's my 10lb a year rise and I wish to continue that.

[DCI]

I've been training a long time, but not properly and certainly not eating correctly until I came here on 2010. That year I learnt about all areas concerned and started learning about my own body and how it reacts. In the beginning of 2011 I entered the transformation challenge and came 7th, but I was at the lowest bf I had ever been( and really happy) but with not much muscle:-( I weighed in at at about 180-183 did a 8 week prop cycle and got up to 200lb - the rebound was awesome from the dieting and started playing about with carbs and cycling them. I trained and eat throughout and never missed a weekday at the gym - weekend was always a rest, maybe did another 8 week cycle with what I had left over and then entered the bulk challenge - gained a shed load of muscle and iv cut again in this last contest. I weigh 213 today, so that's my 10lb a year rise and I wish to continue that.

You sound like me, same situation but I'm trying to transform myself now and getting myself into it.

[MR-FQ320]

This was me yesterday about 210-213lbs insure of bf, but I can fairly easily get to and maintain this bf, below is a struggle for sure, but if I add more lean tissue and keep the same amount of fat the bf% will go down.

[DCI]

That's my goal, but I am miles and miles away from that great job man.

[MR-FQ320]

This was me yesterday about 210-213lbs insure of bf, but I can fairly easily get to and maintain this bf, below is a struggle for sure, but if I add more lean tissue and keep the same amount of fat the bf% will go down.

I may not look 210lb to some eyes but I am. I might just have heavy bones or something lol

[MR-FQ320]

That's my goal, but I am miles and miles away from that great job man.

Thanks man

[marcus300]

I've been training a long time, but not properly and certainly not eating correctly until I came here on 2010. That year I learnt about all areas concerned and started learning about my own body and how it reacts. In the beginning of 2011 I entered the transformation challenge and came 7th, but I was at the lowest bf I had ever been( and really happy) but with not much muscle:-( I weighed in at at about 180-183 did a 8 week prop cycle and got up to 200lb - the rebound was awesome from the dieting and started playing about with carbs and cycling them. I trained and eat throughout and never missed a weekday at the gym - weekend was always a rest, maybe did another 8 week cycle with what I had left over and then entered the bulk challenge - gained a shed load of muscle and iv cut again in this last contest. I weigh 213 today, so that's my 10lb a year rise and I wish to continue that.

Excellent progress and keep on it, you will hit a brick wall at some stage but don't worry your making great gains. The brick wall test's us all but I have faith you will climb over it. Its just all about being consistent for years with hard training and constant feeding the body. It will be great to see someone with all this knowledge from a site like this progress over the years. I'm excited to watch you progress mate.....

[DCI]

Thanks man

Really good job man, I'd be really happy to get somewere near there.

[marcus300]

This was me yesterday about 210-213lbs insure of bf, but I can fairly easily get to and maintain this bf, below is a struggle for sure, but if I add more lean tissue and keep the same amount of fat the bf% will go down.

Looking great well done

[MR-FQ320]

Thanks Marcus it means a lot coming from you.


One things for sure - I'm not stopping yet.

[krugerr]

Hit back today. Any feedback Marcus? The pulldowns and pullovers were assisted by training partner, obviously couldn't for the other two! Blowing out my arse at the end if this, sweating and incredible pump.

Racklift - (low pin setting, mid shin)
60kg x10
100kg x10
140kg x5
170kg x5
200kg x9 (failure)

Close-grip pull down
40kg x15
80kg x12
110kg x 8 (failure)

Dumbbell pullover
35kg x15
45kg x12
55kg x 6 (Faikure)

Dumbbell row
35kg x15
55kg x8 (failure)

[kelkel]

Oh man, it takes a life time to keep on gaining. The more muscle you attain the harder it gets to build more and even maintain it. Everyday life gets in the way of bodybuilding and its so hard to keep the foot on the gas at full throttle. Its nice to hard targets but really 10lbs per year is a high target and all your going to be is disappointment so keep your targets low and everything else is a bonus.

The amount of food you got to eat to get to 250lbs is unbelievable, the constant cycling and bucket loads of hgh plus the food can cost an absolute fortune. If it was easy everyone would be walking around at this size but its not easy and many cant even do it. 250lbs is hard at a reasonable bf honest mate it doesn't come easy, ive no idea if Kel as reach 250lbs but I am sure he will tell you the same its hard work and really hard work keeping it.

I started training at 18yrs old and more serious at 21yrs old, I am 46 in a few days time and its took me into my thirties before I was big and ripped. Some guys have better genetics than others and can do it a lot easier some guys will never reach it but all you can do is try your best and keep on pushing. Personally 10lbs per year is a lot of tissue to build while maintaining low bf that's for sure.

How long have you been training? and in that time how much muscle have you put on and take inconsideration your bf when you answer?

Gotta agree with the above. It takes a lifetime. You can only force so much of this. Discipline and patience will ultimately give a great reward. You look really good in your pic Mr FQ! Lean and veiny. Nice work!

When it comes to 250lbs, I've been within a few pounds of it in my younger days (I'm older than the big man) but for me I'm healthier where I am now. I just think my physique looks best around 225-235 or so.

[blummy]

Thanks Marcus it means a lot coming from you.

One things for sure - I'm not stopping yet.

Dorian Yates says that a really good year for him was 5-6lbs
So if you where getting anything around that you should be pretty happy.(considering he was at an elite level so putting size on would've been very hard) But as Marcus said once you start getting bigger it will get harder and harder. Your body will need more overload more food to sustain the size and alot of hard work which I can only imagine.

[marcus300]

Thanks Marcus it means a lot coming from you.


One things for sure - I'm not stopping yet.

You have the motivation, dedication and drive............I like your style come on lets do it

Hit back today. Any feedback Marcus? The pulldowns and pullovers were assisted by training partner, obviously couldn't for the other two! Blowing out my arse at the end if this, sweating and incredible pump.

Racklift - (low pin setting, mid shin)
60kg x10
100kg x10
140kg x5
170kg x5
200kg x9 (failure)

Close-grip pull down
40kg x15
80kg x12
110kg x 8 (failure)

Dumbbell pullover
35kg x15
45kg x12
55kg x 6 (Faikure)

Dumbbell row
35kg x15
55kg x8 (failure)

looks good, I would put more thickness in there ( bb rows, db rows,t-bar rows etc) and incorporate some rest pause, drop setting but sounds a good workout

Gotta agree with the above. It takes a lifetime. You can only force so much of this. Discipline and patience will ultimately give a great reward. You look really good in your pic Mr FQ! Lean and veiny. Nice work!

When it comes to 250lbs, I've been within a few pounds of it in my younger days (I'm older than the big man) but for me I'm healthier where I am now. I just think my physique looks best around 225-235 or so.

Very true Kel, anyone can get to 250lbs but to look muscular and ripped is another matter. Also the heath side of things some people just cant carry it around. I look better lighter which is probably something what I am going to aim for soon.

[kelkel]

Very true Kel, anyone can get to 250lbs but to look muscular and ripped is another matter. Also the heath side of things some people just cant carry it around. I look better lighter which is probably something what I am going to aim for soon.

I think it's a great idea for you. Like I said before, when a BB-er gets on stage they look even bigger due to their conditioning, even though they are lighter than their norm!

[krugerr]

looks good, I would put more thickness in there ( bb rows, db rows,t-bar rows etc) and incorporate some rest pause, drop setting but sounds a good workout

Thanks mate. I usually try to include low cable rows, I find I can get a better squeeze than DB rows or barbell rows. Chest today,

[MR-FQ320]

Thanks for the compliments and comments Kelkel and Marcus. I just picked out 250lb as a target as it seems to be many guys limit. I think I said earlier I would be happy next year being 220-225 lean. I have weighed 226-230lb but no definition :-( during the bulk classic.


I agree 250lbs is easy enough to reach, it's staying lean while doing it that makes it slow progress. I don't subscribe to the beer belly bodybuilder look.

When you talk about the wall, should i incorporate HGH now or later when I hit a real plateaux or am I wasting time by not using all the tools of the trade immediately ?

[blummy]

Did some cardio tonight and some light rotor cuff work. Can anyone point me in the right direction to find the essential exercises for rotor cuff and your hip flexor? Type things
Or just try describe them for me?

[gearbox]

Just goggle it. There are 3 good ones. Go slow controlled and use light light weight

[kelkel]

Thanks for the compliments and comments Kelkel and Marcus. I just picked out 250lb as a target as it seems to be many guys limit. I think I said earlier I would be happy next year being 220-225 lean. I have weighed 226-230lb but no definition :-( during the bulk classic.


I agree 250lbs is easy enough to reach, it's staying lean while doing it that makes it slow progress. I don't subscribe to the beer belly bodybuilder look.

When you talk about the wall, should i incorporate HGH now or later when I hit a real plateaux or am I wasting time by not using all the tools of the trade immediately ?

The scale is "ok" every now and then but IMHO judge yourself by the mirror. Mirror's don't lie. And we don't walk around with a scale.

[MR-FQ320]

The scale is "ok" every now and then but IMHO judge yourself by the mirror. Mirror's don't lie. And we don't walk around with a scale.

Good advice. The mirror lies sometimes tho lol. Photos seem to give a truer representation. That's what I'm working on really, to look awesome in photos, so that 3d effect, shape, size, definition. Hard yes, unattainable no.

How big are you in your avi KelKel, is that your current body ??

[Hazard]

The scale is "ok" every now and then but IMHO judge yourself by the mirror. Mirror's don't lie. And we don't walk around with a scale.

^^^^ this