**Marcus's HIT Dungeon**

[Bodacious]

I sure do like that npp

Looking into NPP myself right now. Thanks to some guys in here.

[Bodacious]

Full day of snowboarding just kicked my ass guys. That was a ****ing workout in its self. My wife skis and she laughed her crossfit little ass off all day. I keep telling her guys my size isn't made for this shit.

However at the end I was getting the hang of it. Atleast I could get down at the end. One of my buddies that I haven't seen in awhile was helping. Fist thing he said once he seen me was damn you taking roids.... I just laughed. Made me feel good though.

Anyways getting ready to eat a cow. Possibly her baby to. ****ing starving.

A lot of great workouts today!!! Hope everyone has a good Saturday night fellas.

[novastepp]

it does and your cns needs the break

No doubt. Last weekend when I felt like crap, and I hardly ever get sick, I thought that maybe my CNS was overtaxed a bit and I was slightly compromised. Even f that wasn't it at all, it was a good time to start a pullback.

[RaginCajun]

it does and your cns needs the break

I think that is why some of the guys get sick, need that rest

[NACH3]

I think that is why some of the guys get sick, need that rest

I agree, and I think im one of em... though I could blame it on me missing my spleen lol

[novastepp]

I agree, and I think im one of em... though I could blame it on me missing my spleen lol

Lol!

[BG]

Do you guys change your exercises during a pullback? I'm thinking of not doing my favorites on purpose to remove those adaptations when I go back to HIT in a week or so. Thoughts?

That's a good idea. Change for the pull back and be fresh when going back to norm.

[BG]

I think that is why some of the guys get sick, need that rest

100% agreed. I run myself down between work and training. I've been better this past year but we will see what happens with the gear. Finally feeling good I don't want to stop training.

[somewhatjacked]

it does and your cns needs the break

Would it be better to not lift at all? Just cardio and stretching?

Today was the last day of my fifth week and I think I am ready for a break.

Or should I still go and do light weight?

Thanks in advance.

[Bio-Active]

Would it be better to not lift at all? Just cardio and stretching? Today was the last day of my fifth week and I think I am ready for a break. Or should I still go and do light weight? Thanks in advance.

depends on how advanced you are. I still lift but Chang the rep range to 12-15 and the idea is that I am burning calories to maintain my shape rather then tearing deep muscle tissue

[kelkel]

Would it be better to not lift at all? Just cardio and stretching?

Today was the last day of my fifth week and I think I am ready for a break.

Or should I still go and do light weight?

Thanks in advance.

If you think you're ready for a break, you are.

[somewhatjacked]

Very new to HIT so not sure about how heavy or rep range during pullback so I thought entire week off can't be harmful.

Next time I will try what Bio suggested and see how it goes.

Thank you very much.

[DCI]

Arnnies' Encyclopedia to Modern BBing, DCI?? I have that a great read! Defo into more volume but surely did his heavy compound movements from the floor(ie; clean/press, even upright rows from the floor)...

Exactly that. From all i have re read so far it is basic but even that it is basic it is amazing when you pick up what he is saying after being a proper lifter for years he speaks so much concise truth

[NACH3]

That's a good idea. Change for the pull back and be fresh when going back to norm.

BG... I think you(& nova) pretty much nailed the whole idea of a pullback in my opinion(unless I've been mistaken lol)?! We need To give our bodies the rest and recovery it needs and getting in and out of the gym quicker(some drop intensity I try keeping my pretty high(nothing going to failure for me and really 2w straight sets) - we all have our tweaks... I know in my case(and I believe others) noticed doing higher end reps during this time(8-12 up to 15 in some cases - accessory even some compound movements legs) helps save our joints as well....

Also, since I'm basically using this(pullback) time for more RC and shoulder reasons - it helps(& thanks to Marcus for helping me with this) to change the protocol... In my case wkly is a nice rotation... You got pre-exhaust, S/Sing, a typical 2w straight set no failure, heavy(HIT) imho whenever possible <--- no particular order

Anyway thought you might like this... And fortunately is a good way to help work around or with injuries(I'm in some pain ATM man - shooting up my neck - and down the back of my shoulder down into my forearm - It's so fuvking irritating too ahhh sorry for rant - just another night)

[NACH3]

Exactly that. From all i have re read so far it is basic but even that it is basic it is amazing when you pick up what he is saying after being a proper lifter for years he speaks so much concise truth

You know that's a great point... I really should pick that up again b/c most of the best movements are the basic ones it's a book beyond its time... And it has everyone in there... Haney, Mentzer, Ferrigno, Columbo(my favorite), Zane, Platz, Sergio?, plus many others!

[BG]

BG... I think you(& nova) pretty much nailed the whole idea of a pullback in my opinion(unless I've been mistaken lol)?! We need To give our bodies the rest and recovery it needs and getting in and out of the gym quicker(some drop intensity I try keeping my pretty high(nothing going to failure for me and really 2w straight sets) - we all have our tweaks... I know in my case(and I believe others) noticed doing higher end reps during this time(8-12 up to 15 in some cases - accessory even some compound movements legs) helps save our joints as well....

Also, since I'm basically using this(pullback) time for more RC and shoulder reasons - it helps(& thanks to Marcus for helping me with this) to change the protocol... In my case wkly is a nice rotation... You got pre-exhaust, S/Sing, a typical 2w straight set no failure, heavy(HIT) imho whenever possible <--- no particular order

Anyway thought you might like this... And fortunately is a good way to help work around or with injuries(I'm in some pain ATM man - shooting up my neck - and down the back of my shoulder down into my forearm - It's so fuvking irritating too ahhh sorry for rant - just another night)

Do you shrug? I gave them up and all my neck isues went away. Shrugs are horrible.

[NACH3]

Do you shrug? I gave them up and all my neck isues went away. Shrugs are horrible.

Yep... And I get the pain up the back of my neck the next few days from squeezing so damn tight... But I can certainly see that point... And tho my pain is in he rear delt of my shoulder... It's the weakest point and all bone on bone grinding(lost 85-90% of all connective tissue... GH and stem cell!!

I think I'm screwed and most of the nerves from C1-7 coming from the spine into the shoulder girdle are either getting 'trapped' or impinged... I'm going to get an MRI to see how bad it is...

[DCI]

You know that's a great point... I really should pick that up again b/c most of the best movements are the basic ones it's a book beyond its time... And it has everyone in there... Haney, Mentzer, Ferrigno, Columbo(my favorite), Zane, Platz, Sergio?, plus many others!

Well on one of the early ie 70+ pages in of a 700+ page book ge references negatives foreced reps and how the negative portion of the rep is more important than the positive part of the rep.

He also mentions a lot about weider picking on many bb'ers different styles of lifting and training and how weider was was brilliant at labeling these training styles and putting them in his magazines to help people advance.

Honestly as much as i hate to admit it but once you read through the dumb dumb info in his book there is a lot of truth and what similarities to what Marcus says in this thread. He menstions gear in the book too but you have to be smart enough to undetstand exaxctly what he saying.

Its like he is spelling it out but only if you can pick up on his encyrption because of this site we all now know what he meant in those 3 to 4 senetences hes references

[almostgone]

Well on one of the early ie 70+ pages in of a 700+ page book ge references negatives foreced reps and how the negative portion of the rep is more important than the positive part of the rep.

He also mentions a lot about weider picking on many bb'ers different styles of lifting and training and how weider was was brilliant at labeling these training styles and putting them in his magazines to help people advance.

Honestly as much as i hate to admit it but once you read through the dumb dumb info in his book there is a lot of truth and what similarities to what Marcus says in this thread. He menstions gear in the book too but you have to be smart enough to undetstand exaxctly what he saying.

Its like he is spelling it out but only if you can pick up on his encyrption because of this site we all now know what he meant in those 3 to 4 senetences hes references

LOL, my Arnie encyclopedia is needing replacement. The pages are falling out, one of the beasts carried it around in its mouth, etc. The wife got me new copies of my Mentzer books and a Robert Oberst book this past week. Actually am rereading HIT the Mike Mentzer Way for the gazillionth time now.

[NACH3]

Well on one of the early ie 70+ pages in of a 700+ page book ge references negatives foreced reps and how the negative portion of the rep is more important than the positive part of the rep.

He also mentions a lot about weider picking on many bb'ers different styles of lifting and training and how weider was was brilliant at labeling these training styles and putting them in his magazines to help people advance.

Honestly as much as i hate to admit it but once you read through the dumb dumb info in his book there is a lot of truth and what similarities to what Marcus says in this thread. He menstions gear in the book too but you have to be smart enough to undetstand exaxctly what he saying.

Its like he is spelling it out but only if you can pick up on his encyrption because of this site we all now know what he meant in those 3 to 4 sentences hes references

Im bold he talks about that in some of his vids - where he'd bd curling 275 heavy focusing on eccebtric part of lift! He was brilliant - just as marcus says - true positive static negative - 3 phases of the lift and negative is without a doubt stronger - they sure dig deep with the right person or on arms

I remember now that you bring it up... That really makes me want to go get it for the am lol - Thx for bringing that up DCI. - It coveres every lift there is and love how they define the BPs / bowling ball shoulders - diamond calves - etc

I never read Mentzers book and I've been wanting to get it... AG do you know where one could find a copy or would a library have one etc? Sorry for the dumb ? Lol - am doing a lot more now

[almostgone]

The wife grabbed mine on Amazon?
High-Intensity Training the Mike Mentzer Way

I have another of his books but I'm up to my ass in alligators at work right now and the title escapes me. Almost positive it is available on Amazon as Kindle edition or a paperback?

Edit: There may be a YouTube of one or some of his seminars? Seems like I recall watching a clip on there.

[DCI]

Agreed nach man there is some grrat bits of wisdom in there. And i must get mentzers book too now that ag mentioned it.

[marcus300]

I cant keep up with this thread guys sorry, I know I am missing stuff what I need to answer

almostgone, I missed you email this morning you cvnt while I was doing triceps. I still ripped the fukers to bits

[novastepp]

BG... I think you(& nova) pretty much nailed the whole idea of a pullback in my opinion(unless I've been mistaken lol)?! We need To give our bodies the rest and recovery it needs and getting in and out of the gym quicker(some drop intensity I try keeping my pretty high(nothing going to failure for me and really 2w straight sets) - we all have our tweaks... I know in my case(and I believe others) noticed doing higher end reps during this time(8-12 up to 15 in some cases - accessory even some compound movements legs) helps save our joints as well.... Also, since I'm basically using this(pullback) time for more RC and shoulder reasons - it helps(& thanks to Marcus for helping me with this) to change the protocol... In my case wkly is a nice rotation... You got pre-exhaust, S/Sing, a typical 2w straight set no failure, heavy(HIT) imho whenever possible <--- no particular order Anyway thought you might like this... And fortunately is a good way to help work around or with injuries(I'm in some pain ATM man - shooting up my neck - and down the back of my shoulder down into my forearm - It's so fuvking irritating too ahhh sorry for rant - just another night)

Great post man. I like that progression too, getting back to HIT from a pullback has also been a consideration. Your rants are great and directly relate to me, so rant on!

[novastepp]

Do you shrug? I gave them up and all my neck isues went away. Shrugs are horrible.

Are you doing anything to replace them? Like specifically vertical trap movements? I'd love to get away from them, ergonomically, I'm just not a fan.

[NACH3]

Morning guys

Well damn my chest is torched! It started late last night and new once I woke up Id be in for some deep aching pain... It's been a while since ive actually pushed like this(probably last cycle) feels great! Rest day today then shoulders/& delts... May go in for some core/cardio

[RaginCajun]

I agree, and I think im one of em... though I could blame it on me missing my spleen lol

Haha, that could be the culprit!

[Bio-Active]

Hammer strength flat press 2 warm 2 working sets 8 forced negs after fail



Incline bench same as above no warm up



Incline db flies



Free motion cable crossovers



30 minutes cool down cardio and done

[novastepp]

Hammer strength flat press 2 warm 2 working sets 8 forced negs after fail Incline bench same as above no warm up Incline db flies Free motion cable crossovers 30 minutes cool down cardio and done

Do you perform those negatives after each working set or the second working set after failure? Is it as beneficial to do the negatives and beyond failure techniques in 2 sets, I find it very difficult to do a second set if I incorporate them after my first set. The second set is usually a few less reps, failure, then beyond failure.

Just looking at your approach, Bio.

[Bio-Active]

Do you perform those negatives after each working set or the second working set after failure? Is it as beneficial to do the negatives and beyond failure techniques in 2 sets, I find it very difficult to do a second set if I incorporate them after my first set. The second set is usually a few less reps, failure, then beyond failure. Just looking at your approach, Bio.

I do them on both working sets brother. It's how I finish off the muscle. I found I have to use a spotter for those sets to truly finish the beg to fail

[novastepp]

I do them on both working sets brother. It's how I finish off the muscle. I found I have to use a spotter for those sets to truly finish the beg to fail

Gotcha. Seriously, how depleted is that second set? I can fall from 8-10 reps to 4-5 reps and I'm by myself (no forced reps). I'd love to have someone there to only help me with forced reps on some exercises, maybe some resistance on certain negatives too.

[NACH3]

I do them on both working sets brother. It's how I finish off the muscle. I found I have to use a spotter for those sets to truly finish the beg to fail

That's the thing - if your partner can't lift the weight for you(as at that time you've got nothing for your positive part of the lift) it's already coming down b4 the spotter lets up... And really makes you fight for every second... That's a negative and without the part of the spotter lifting the load - imho it's impossible to get to that stimuli without the right partner(and a capable one) otherwise I feel it's much better to fight for that last rep if no spotter... Which is me ATM :/ lol

[NACH3]

Gotcha. Seriously, how depleted is that second set? I can fall from 8-10 reps to 4-5 reps and I'm by myself (no forced reps). I'd love to have someone there to only help me with forced reps on some exercises, maybe some resistance on certain negatives too.

Is that the same weight your talking about nova? That's about right for me in that rep range depending on BP of course

No way I could get near the amount of reps in my 2w set

[Bio-Active]

Gotcha. Seriously, how depleted is that second set? I can fall from 8-10 reps to 4-5 reps and I'm by myself (no forced reps). I'd love to have someone there to only help me with forced reps on some exercises, maybe some resistance on certain negatives too.

a couple of things. This is why I use the hammer strength press. It's safer for both myself and the spotter forcing reps to that level. There is nothing wrong with the rep range dropping on the second set because if it doesn't then you didn't really take the first set to true failure. Failure is the point leaving nothing in the tank

[Sfla80]

Clocking in and hit arms this morning

Already typed this out with more detail but hit the wrong button and erased. Just the way morning has been going.

Needed extra boost this morning, so decided to pin TNE before going in, didn't screw the damn pin to barrel and when I went to let air out pin shot to ceiling and oil everywhere, was pissed.

Tris

Close grip press free weight 3w 1f 1w (225) dd

Incline skulls 1f 1w (90) dd

Ez bar push down 1w 3drops

One arm pull downs (like the video in the other thread standing far back and moving closer for drops) 2w 1 with stepping forward.

Bis

Straight bar curls 1f 2w (95) dd

Seated dB curls 1w (40) dd

Bent over dB iso curl 1w (50) 1drop

Double bicep cable curl 2w

Felt amazing.

Knee is killing me though, sleeve helps a lot but only while in the gym.

[NACH3]

Nice session Sfla... I see your 'progressively' adding weight each session... Awesome! That is always my goal(whether it works out is a different story lol)... Even if it's 5lbs(that's a lot on DB lol) but any addition is what we're trying to do(when growing especially)

How's HIT treating you and how do you feel?

[novastepp]

Is that the same weight your talking about nova? That's about right for me in that rep range depending on BP of course No way I could get near the amount of reps in my 2w set

Yes. If I get half I start to question that first set. Haha.

[Sfla80]

Nice session Sfla... I see your 'progressively' adding weight each session... Awesome! That is always my goal(whether it works out is a different story lol)... Even if it's 5lbs(that's a lot on DB lol) but any addition is what we're trying to do(when growing especially)

How's HIT treating you and how do you feel?

I feel freaking awesome man.

And definitely try adding weight everytime now....think I'm almost full blast right now on this cycle. Weight and size is up...and strength.

Tweaked the knee after a long day of work and it's bad right now...kinda pissed if it doesn't get better by leg day I don't even think I can get a light session in.

I saw u r on npp again....is this a blast or just for joint/shoulder help? Like addition to try dose?

[novastepp]

a couple of things. This is why I use the hammer strength press. It's safer for both myself and the spotter forcing reps to that level. There is nothing wrong with the rep range dropping on the second set because if it doesn't then you didn't really take the first set to true failure. Failure is the point leaving nothing in the tank

I agree with all of that and I understand. I was just looking for your personal experience. I enjoy seeing the nuances to everyone else's approach. I'm sure everyone has a tweak on HIT and that interests me. For me, I am able to clobber my chest in a single, all out, working set with drops. But my back takes two for me to achieve the same feeling, with rows.

Arms are a different story too. Their resilience, or at least their recovery, literally requires a second set for me.

But back to the post, I would love to have that equipment or a strong spotter so I could even perform negatives. Here is how close I get to a true negative. I fail to the safety. I have to rerack the barbell to the starting position. I get back under it and my wife helps me with a lift off and I resist as long as possible; not even the real deal. Practically a rest pause.

[Bio-Active]

I agree with all of that and I understand. I was just looking for your personal experience. I enjoy seeing the nuances to everyone else's approach. I'm sure everyone has a tweak on HIT and that interests me. For me, I am able to clobber my chest in a single, all out, working set with drops. But my back takes two for me to achieve the same feeling, with rows. Arms are a different story too. Their resilience, or at least their recovery, literally requires a second set for me. But back to the post, I would love to have that equipment or a strong spotter so I could even perform negatives. Here is how close I get to a true negative. I fail to the safety. I have to rerack the barbell to the starting position. I get back under it and my wife helps me with a lift off and I resist as long as possible; not even the real deal. Practically a rest pause.

without a spotter that is what you have to do. Getting injured is not worth it in my opinion. That is what I would do without a spotter lots of drop sets