**Marcus's HIT Dungeon**

[marcus300]

[almostgone]

Big cvnt.
Poor people with small weiners....sad.

LMAO.

Kel, that is an outstandingly wicked calf shot in your avi. Always amazed and impressed by your conditioning, vascularity, definition.

[kelkel]

LMAO.

Kel, that is an outstandingly wicked calf shot in your avi. Always amazed and impressed by your conditioning, vascularity, definition.

Why thanks big man!

[BG]

Suxks u came to Florida right when it's cold.

30s tonight here man lol.

Enjoy yourself

I know. Next week is supposed to be nicer. I did get a little sun today ; )

[BG]

LMAO.

Kel, that is an outstandingly wicked calf shot in your avi. Always amazed and impressed by your conditioning, vascularity, definition.

I would even say a bit jealous but I wouldn't want it to go to his head

[kelkel]

I would even say a bit jealous but I wouldn't want it to go to his head

It won't. I don't store anything up there....

[Java Man]

Hello HIT'ers

I'm back tomorrow at the gym

wonder what I will do Mmmmmmmmm

I usually don't know until I get there and go through my warm up routine. Whatever feels right gets worked. I go in with a plan but that often changes. Whatever you decide I know you'll make those plates wish they had been cast into something other than weights!

[Java Man]

It won't. I don't store anything up there....

lol. You are not over 10% Kel. No way. You don't even look like you have skin in that shot.

[Java Man]

Inspiring video. Looks like my kitchen/table lately! I have never eaten like I am right now and I have never grown this fast before. Up 19lbs in just a few weeks of training again and eating like this. Im not even on a cycle right now, just a week and a half of Dbol at first, and I shot 1 gram of test E and some EQ I had left from last year just to get rid of it. It has not taken effect until this week due to long esters. i am just now starting to get oily and sweaty in the past few days. I'm continuing the test and adding tren A and E, and probably 50mg/day anadrol 2 weeks on two weeks off <-- (idea I got from you BTW and it works). Point being that most of that growth so far was just due to the volume of food I am taking in and getting back in the gym, not AAS. If I keep eating like this, I'm curious to see what kind of strength and mass gains I can make while on a cycle. I am eating about twice as much as I ever have this time around, and I'm being consistent with it.

First I got sick and lost a lot of weight, 50 lbs if I remember right. I think I got down to about 178 lbs from an original 230. That was not my fault but since then I have been lazy about my training. I'll stay on track with diet and training for about 6 or 7 months and some crap happens in my life that makes it hard to go on a regular schedule, and once hat starts to happen before I know it I am not going at all anymore. This time it was September through mid February. I worked out twice in that 5 month period. I gained back almost all of what I lost and got back to about 225 and all my strength back, then stopped training again, this time it was me being weak minded, not an uncontrollable sickness. No more! I am not going to do that again. Even going 2x a week will maintain what you already have and it is a whole world better than not going at all. So if I ever get into the situation where it is difficult to go to the gym I will make it a point to go at least 2x weekly even if only for 20 min.

Food is the most anabolic substance there is but consistency is key. I'm creating a yo-yo effect by being inconsistent. I hold most of the gains from the cycles I have done when I go off because I don't change my food intake when off, but I am remaining static because I have been undisciplined and inconsistent.

Thanks for that video. I have been wondering if I am eating too much. I am not. My BF is about the same as it was before I started this cycle but my weight is up 19lbs. I'm sticking to the insane calories plan and try to keep it as clean as possible.

FOOD is the best anabolic by far, on or off cycle.

[Java Man]

I have none in my R arm lol - literally my arm get to maybe 45* until it starts crippling me - it's fvked structurally and why I've also been hitting my rear delts more and w/various angles to bring it up and strengthen

Anything overhead I can not do.... unless on smith MP I can get under the bar but have to push out a little to get the best ROM w/that movement as possible... That's why I haven't even been pressing on shoulders unless I have the rev hammer strength press - that's much more natural as your leaning forward anyway... Make sense?

My ROM sucks on those overhead presses too due to the injuries caused by flat bar benching. It's mostly dormant now. The only thing that aggravates it is if I try to do behind the neck presses with a barbell or bar benches. Other than that it doesn't bother me. I do the same thing you described now because of it and i t works great for the shoulder girdle and even some upper pecs are involved. Smith presses with the bar in front and far enough away that I can bring it down to neck level and not hit my nose. We can always find ways around injuries! Don't have a hammer shoulder press at my gym but what I'm doing isn't far off.

Is this a lifelong condition or temporary?

[Java Man]

I would use a weight what I would aim around 4-6 reps at total failure and if your doing this on your own, the only thing you can do is drops unless you stay were you are and lift it off the supports if they are set high enough and do rest pause till your fuked, but if its a drop 2nd drop needs to be around 3-4 reps and I doubt you will be doing a 3rd but if your resting that long which you may be from the sounds of it do another two with the same weight because you should with the rest periods your having. Better still toss the bar in the bin and use dells and have them all there ready for the working attack

Totally agree. DB's are quicker for drops, no stripping weights and walking around to get it done. you can drop the weights and grab the next lower ones immediately which is the point of drop sets. There should be no rest between the drop and the nest weight you pick up. I usually run the rack dropping 10lbs each drop until I get to the 7lb lady bells. By the time I get to those I can barely lift them and I'm shaking like a tree in a hurricane. Pretty funny to see a 230lb guy struggling with 7lb weights After I fail with the 7's I lift my now weightless arms as if I had the weights, held straight out like I'm doing straight arm flyes until i cannot even lift the weight of my own arms. They are completely destroyed at that moment. You can't do that with a barbell. Too much rest between sets.

[Java Man]

Feeler sets?

lol. This made me laugh out loud.

[marcus300]

Going gym. Feeling tired but just dropped some coffee.


Kell. Im jealous of your calves. Your so lean your skin is paper thin. A true gift. Mines like elephant skin

[NACH3]

My ROM sucks on those overhead presses too due to the injuries caused by flat bar benching. It's mostly dormant now. The only thing that aggravates it is if I try to do behind the neck presses with a barbell or bar benches. Other than that it doesn't bother me. I do the same thing you described now because of it and i t works great for the shoulder girdle and even some upper pecs are involved. Smith presses with the bar in front and far enough away that I can bring it down to neck level and not hit my nose. We can always find ways around injuries! Don't have a hammer shoulder press at my gym but what I'm doing isn't far off.

Is this a lifelong condition or temporary?

Hey Java,

It's a lifelong condition... Only will deteriorate... Need a total rev joint rep... Theh break your shoulder(grind down the ball and socket, gets a titanium joint then resurfaced with stainless steel... Then they're only good for X amount of years b4 having to get another done(being that ill be much younger than the avg person getting it).

I can just keep doing what I've been but I often wonder if I'll get any type of ROM back... Working on it tho

[NACH3]

Well im steadily holding 210 but this wk I've been up to 214(more water but dropping it at night) was very bloated in those last pics I posted(kinda embarrassing lol) I've been taking a few im the am(will update)... Doing at least 12-15HB eggs daily now... Its been a great addition lol

[novastepp]

Totally agree. DB's are quicker for drops, no stripping weights and walking around to get it done. you can drop the weights and grab the next lower ones immediately which is the point of drop sets. There should be no rest between the drop and the nest weight you pick up. I usually run the rack dropping 10lbs each drop until I get to the 7lb lady bells. By the time I get to those I can barely lift them and I'm shaking like a tree in a hurricane. Pretty funny to see a 230lb guy struggling with 7lb weights After I fail with the 7's I lift my now weightless arms as if I had the weights, held straight out like I'm doing straight arm flyes until i cannot even lift the weight of my own arms. They are completely destroyed at that moment. You can't do that with a barbell. Too much rest between sets.

And as Nach and others pointed out, if you're doing that many reps you're doing a volume routine not HIT. I am going to make my next chest workout a true HIT workout and after failure and drops, still falling under 12, hopefully 10, reps.

[novastepp]

Well im steadily holding 210 but this wk I've been up to 214(more water but dropping it at night) was very bloated in those last pics I posted(kinda embarrassing lol) I've been taking a few im the am(will update)... Doing at least 12-15HB eggs daily now... Its been a great addition lol

Water and bloat is all temporary crap anyway. It's covering what you're building underneath, and what's underneath is what counts!

[BG]

Well im steadily holding 210 but this wk I've been up to 214(more water but dropping it at night) was very bloated in those last pics I posted(kinda embarrassing lol) I've been taking a few im the am(will update)... Doing at least 12-15HB eggs daily now... Its been a great addition lol

Good job. Don't worry about the bloat it will go away when you go off. Little extra water gives the muscles a little more stretch when pumped

[NACH3]

Good job. Don't worry about the bloat it will go away when you go off. Little extra water gives the muscles a little more stretch when pumped

Thx BG/nova... Im trying to use it to my advantage just as you guys have outlined(as well as Marcus) I've been having what I want yet keeping pretty clean but upped my whole egg intake to 11 already today trying for 18

I've noticed the water is actually starting to drop a lil im a tad leaner - this is upon waking with no food or carbs this am



no flex - wanted to give a shot of my tris - they're starting to widen and separate more..

Mirror was small lol

My stomach has expanded in a good way - producing more power...

[marcus300]

Not HIT training to day due to shoulder so tried something different


cybex single side laterals
3 warm up sets - high reps
3 working sets- higher rep

face pulls
3 working sets- higher reps, slow and a lot of tensing

seated single db side laterals
3 sets- higher end reps

bent over rear delts
3 working sets- higher end reps

seated db press on slight incline,
3 working sets with one drop with all sets

smith machine standing press
3 working sets- with rest pause, must of reach around 6 rest pause until I was down to one rep max

smith machine shrugs
3 working sets heavy as fuk.

took an hour off

them MR and Mrs Marcus workout

kettlebell swings -5 mins- straight into sumo squats with kettle bell for 5 mins, straight into goblin squats for 5 mins - full 15mins cardio with kettle bell- killed me but time is increasing.

[BG]

Thx BG/nova... Im trying to use it to my advantage just as you guys have outlined(as well as Marcus) I've been having what I want yet keeping pretty clean but upped my whole egg intake to 11 already today trying for 18

I've noticed the water is actually starting to drop a lil im a tad leaner - this is upon waking with no food or carbs this am



no flex - wanted to give a shot of my tris - they're starting to widen and separate more..

Mirror was small lol

My stomach has expanded in a good way - producing more power...

Awesome Nach you got me amped up. Nothing better then getting bigger. Keep it brother !

[almostgone]

Not HIT training to day due to shoulder so tried something different


cybex single side laterals
3 warm up sets - high reps
3 working sets- higher rep

face pulls
3 working sets- higher reps, slow and a lot of tensing

seated single db side laterals
3 sets- higher end reps

bent over rear delts
3 working sets- higher end reps

seated db press on slight incline,
3 working sets with one drop with all sets

smith machine standing press
3 working sets- with rest pause, must of reach around 6 rest pause until I was down to one rep max

smith machine shrugs
3 working sets heavy as fuk.

took an hour off

them MR and Mrs Marcus workout

kettlebell swings -5 mins- straight into sumo squats with kettle bell for 5 mins, straight into goblin squats for 5 mins - full 15mins cardio with kettle bell- killed me but time is increasing.

Wooow! You should sleep like a champ. Impressive getting that level of cardio in with only an hours rest, Marcus!
Did the change in reps seem to treat your shoulder well?

[NACH3]

Awesome Nach you got me amped up. Nothing better then getting bigger. Keep it brother !

Thanks BG! Means a lot coming from you! I was flat as pancake(after I ate my veins came alive) again im just going to keep my focus as its been very good lately - and keep my mind and body fresh!

After a few clients today Id love to hit chest if the Shoulder feels as good as it does now... I will be going heavy

[RaginCajun]

Not HIT training to day due to shoulder so tried something different cybex single side laterals 3 warm up sets - high reps 3 working sets- higher rep face pulls 3 working sets- higher reps, slow and a lot of tensing seated single db side laterals 3 sets- higher end reps bent over rear delts 3 working sets- higher end reps seated db press on slight incline, 3 working sets with one drop with all sets smith machine standing press 3 working sets- with rest pause, must of reach around 6 rest pause until I was down to one rep max smith machine shrugs 3 working sets heavy as fuk. took an hour off them MR and Mrs Marcus workout kettlebell swings -5 mins- straight into sumo squats with kettle bell for 5 mins, straight into goblin squats for 5 mins - full 15mins cardio with kettle bell- killed me but time is increasing.

That a way to kill it

Hope Kel doesn't see that cardio, he might bust a vein!

[Bodacious]

Thx BG/nova... Im trying to use it to my advantage just as you guys have outlined(as well as Marcus) I've been having what I want yet keeping pretty clean but upped my whole egg intake to 11 already today trying for 18

I've noticed the water is actually starting to drop a lil im a tad leaner - this is upon waking with no food or carbs this am



no flex - wanted to give a shot of my tris - they're starting to widen and separate more..

Mirror was small lol

My stomach has expanded in a good way - producing more power...

Damn Nach looking solid man!! Keep up the good work.

[Kenny357]

Hey Marcus, I just started reading in here a couple of days ago and wanted to say Thank You! This thread has given me new motivation to push harder. For awhile now I've felt like I've hit a wall with my training and I believe incorporating some HIT is just what I've been needing. I'm easing into it because of a injury I have to be careful with but after doing back yesterday I can already feel a big difference. Thanks again.

[kelkel]

Welcome to the dark side Kenny.

[NACH3]

I'm having another rest day today - chest tomorrow - and I'm eating what I want today(once a wk)..... It's definitely helping and it tastes so good lol -

Big ass Cheese burger(3/4lb) all the toppings sweet pot fries and a milkshake

[Java Man]

Well it looks like I should definitely give this a go... One Reason being.... It works lol and NRG.... And I run extra hot when on... Burning up fuel like crazy - also whenever I rested for a day or even a w/e(or 2days in a row) I seem to manage my weight better(as in holding more) - I realize while on... I try to 'OVERCOMPENSATE' for having higher energy and the androgens running thru my veins!

Lots of talk about eating big and making sure we eat even bigger.... i figured eating more/big would be easier(lol) I was maintaining at best - no more... I'm eating clean but not being too shy regarding if I want something - I am going to enjoy it(while bulking) especially since I'm not competing - love LBM gains but how can you get BIG by staying 10% all the time - b/c I sure find it hard w/out cardio or carb cycling which then drops my weight(especially when I would panic)

Just sharing my recent and past endeavors or failures if you may...

Sounds good. I double my vitamin supplement dosages when on, and often only go to the gym 3 days a week. I try to eat as much as I do when off as I do when on but it doesn't work out well. Being "on ' makes me hungrier than usual. Probably because I'm growing faster than usual. I try to remember that all of that growth is going to take more time to occur. I think it's important to have more down time and rest than normal when on a cycle so your body has that time it needs to build twice as much as it normally would. For me, I train with far more intensity and bigger weights than I would when off. We probably all do that. Got to give yourself the time to repair. You're doing a lot more damage than normal when on a cycle.

[Java Man]

Hey Java,

It's a lifelong condition... Only will deteriorate... Need a total rev joint rep... Theh break your shoulder(grind down the ball and socket, gets a titanium joint then resurfaced with stainless steel... Then they're only good for X amount of years b4 having to get another done(being that ill be much younger than the avg person getting it).

I can just keep doing what I've been but I often wonder if I'll get any type of ROM back... Working on it tho

Damn, cyborg. I had to take a pain killer just to read that!

[Java Man]

Hey Marcus, I just started reading in here a couple of days ago and wanted to say Thank You! This thread has given me new motivation to push harder. For awhile now I've felt like I've hit a wall with my training and I believe incorporating some HIT is just what I've been needing. I'm easing into it because of a injury I have to be careful with but after doing back yesterday I can already feel a big difference. Thanks again.

This thread will change how think about training, nutrition, and recovery forever. It inspiring to me also,

[Java Man]

And as Nach and others pointed out, if you're doing that many reps you're doing a volume routine not HIT. I am going to make my next chest workout a true HIT workout and after failure and drops, still falling under 12, hopefully 10, reps.

Cool. Kill it/ Sometimes I like to burn a muscle to the ground, until it quivers and won't even move the body part it is supposed to be moving anymore for a brief period. That's what I was talking about. I know it's not HIT.

[Java Man]

Well im steadily holding 210 but this wk I've been up to 214(more water but dropping it at night) was very bloated in those last pics I posted(kinda embarrassing lol) I've been taking a few im the am(will update)... Doing at least 12-15HB eggs daily now... Its been a great addition lol

Nice. if you start holding more fat than you're comfortable with you can always just dial it back a little.

[NACH3]

This thread will change how think about training, nutrition, and recovery forever. It inspiring to me also,

Couldn't agree more! It's the most inspirational and motivational thread on this forum! its surely changed the way I think about training nutrition and the overall lifestyle!

[NACH3]

Nice. if you start holding more fat than you're comfortable with you can always just dial it back a little.

I'm not holding back... My face isn't even puffy - I just hold water in my stomach moreso than anywhere - this is teaching me how to really eat from here on out to grow... I was merely maintaining and now I know how my body responds and it's been a good learning experience as well but I'm not done.

[kelkel]

My face isn't even puffy - I just hold water in my stomach moreso than anywhere -

[Java Man]

I'm not holding back... My face isn't even puffy - I just hold water in my stomach more so than anywhere - this is teaching me how to really eat from here on out to grow... I was merely maintaining and now I know how my body responds and it's been a good learning experience as well but I'm not done.

Take my approach. Start with 17,900 calories\day and titrate down from there as needed

I'm a belly fat only guy too. Thus you only see me post new AVI if I have a shirt on haha. As long as I have a shirt on I look pretty big and lean! This gets me in trouble when I'm with women though... they'd think I was pretty stupid keeping my shirt on during sex. Then again they keep their heels on so I could just say I need to have my shirt on to get off. lmao.

EDIT: BTW, we are NEVER done.

[marcus300]

Hey Marcus, I just started reading in here a couple of days ago and wanted to say Thank You! This thread has given me new motivation to push harder. For awhile now I've felt like I've hit a wall with my training and I believe incorporating some HIT is just what I've been needing. I'm easing into it because of a injury I have to be careful with but after doing back yesterday I can already feel a big difference. Thanks again.

Best thing to do and I know its going to take you days to read but start at the start of the thread and don't missed a post, once you get to the current posts you will be up to speed.

[Java Man]

Worked upper body only tonight. I will probably move into a 2 parts/day 3 days a week split starting tomorrow. I should be ready to begin resuming HIT style in another week or so. It's amazing how fast the strength and size comes back after a layoff. I should know. I'm the fvcking layoff king.

[Java Man]

Best thing to do and I know its going to take you YEARS to read but start at the start of the thread and don't missed a post, once you get to the current posts you will be up to speed and have a beard and three grandchildren.

kenny I'm not sure Marcus realizes how large this thread has become over the years. I corrected him above...