**Marcus's HIT Dungeon**

[Igifuno]

I feel like I hit the rears more with back movements, so I've done then with back for quite a while now but need to switch up the split.

[marcus300]

Killer back work out today inspired by HIT/drop set routine outlined by Marcus and so many on this thread. Got pretty light headed which temporarily interrupted the 1 min set breaks, but was back on track in no time.

Are we working rear delts on back or shoulder day, and why?

Now this sounds like a great workout

[Igifuno]

Indeed.. Like so many others, I was truly inspired and fired up in there today.. Complete tunnel vision and it was all about me. I am renewed and excited about this sport and have no doubt that significant progress awaits.

I needed this.. Thanks.

Follow up to the rear delt (shoulder or back) question.. How about traps? Do you work traps with shoulders or back? I've switched between the two for years.

[marcus300]

Indeed.. Like so many others, I was truly inspired and fired up in there today.. Complete tunnel vision and it was all about me. I am renewed and excited about this sport and have no doubt that significant progress awaits.

I needed this.. Thanks.

Follow up to the rear delt (shoulder or back) question.. How about traps? Do you work traps with shoulders or back? I've switched between the two for years.

I train my traps with shoulders normally, but try both ways and see which one your prefer and if anymore benefit out of either of them.

[Hazard]

Indeed.. Like so many others, I was truly inspired and fired up in there today.. Complete tunnel vision and it was all about me. I am renewed and excited about this sport and have no doubt that significant progress awaits.

I needed this.. Thanks.

Follow up to the rear delt (shoulder or back) question.. How about traps? Do you work traps with shoulders or back? I've switched between the two for years.

The first part of ur quote is a great comment IMO and both Marcus and kel should take that as a great compliment. I say that because I'm all about promoting the sport. I'm not an asshole to those that ask questions. I had questions while getting into this (I still do) and I've been met with some rather rude dickheads. It's not encouraging and if not for my own desire to be big..... I may have turned everything off. It's rare finding guys like them.....

As for the second part..... I always do traps with delts. I've always done it and I've never had an issue getting my traps to grow so i guess it works for me. As Kel said before...... Delts are a short workout..... So why not do rear delts and traps too?

[marcus300]

The first part of ur quote is a great comment IMO and both Marcus and kel should take that as a great compliment. I say that because I'm all about promoting the sport. I'm not an asshole to those that ask questions. I had questions while getting into this (I still do) and I've been met with some rather rude dickheads. It's not encouraging and if not for my own desire to be big..... I may have turned everything off. It's rare finding guys like them.....

As for the second part..... I always do traps with delts. I've always done it and I've never had an issue getting my traps to grow so i guess it works for me. As Kel said before...... Delts are a short workout..... So why not do rear delts and traps too?

When I hear comments and feedback like Igi its makes it all worth it, all the typing and trying to explain how to go to true failure and beyond, how to eat to grow and how to stimulate and overload your body so it as no alternative but to grow. Its a constant learning curve this sport

[Sgt. Hartman]

Destroyed shoulders today.

Seated military on smith machine. RP then straight into a 3 set drop set.

One arm dumbbell lateral raise leaning toward working shoulder. 3 sets to failure.

Bent over cable rear delt raise. RP then straight into 3 drop set.

Superset shrugs backwards on hammer strength dip machine with smith machine upright row. 3 sets each to failure.

Done. Delts felt like I had bowling balls in them lol.

Sounds easy when I look at it written out....it was not

And just for kel 20 min on stairmill. I have to do his cardio for him

[Sgt. Hartman]

Did someone say something about heels?

[Igifuno]

The first part of ur quote is a great comment IMO and both Marcus and kel should take that as a great compliment. I say that because I'm all about promoting the sport. I'm not an asshole to those that ask questions. I had questions while getting into this (I still do) and I've been met with some rather rude dickheads. It's not encouraging and if not for my own desire to be big..... I may have turned everything off. It's rare finding guys like them.....

As for the second part..... I always do traps with delts. I've always done it and I've never had an issue getting my traps to grow so i guess it works for me. As Kel said before...... Delts are a short workout..... So why not do rear delts and traps too?

Thanks brutha Haz.. Yeah you've always been great on here and I've been grateful for your help in the past. Hell you know I hit you up last week for my pee issue.. Lol. Which is all good by the way. . I've called on Marcus quite a few times over the past few years and he has always come through with solid, sound and well thought out advice. Rare indeed and that's what makes this board a cut above the rest.

[Igifuno]

When I hear comments and feedback like Igi its makes it all worth it, all the typing and trying to explain how to go to true failure and beyond, how to eat to grow and how to stimulate and overload your body so it as no alternative but to grow. Its a constant learning curve this sport

It should be rewarding to know you're making a difference in people's lives man.. Thx for all you do.

[kelkel]

I train my traps with shoulders normally, but try both ways and see which one your prefer and if anymore benefit out of either of them.

I do mine at the end of back religiously. Logic is that my back is already warmed up what it went through and I can launch into traps with minimal warm-up. Done and done.

[Igifuno]

Destroyed shoulders today.

Seated military on smith machine. RP then straight into a 3 set drop set.

One arm dumbbell lateral raise leaning toward working shoulder. 3 sets to failure.

Bent over cable rear delt raise. RP then straight into 3 drop set.

Superset shrugs backwards on hammer strength dip machine with smith machine upright row. 3 sets each to failure.

Done. Delts felt like I had bowling balls in them lol.

Sounds easy when I look at it written out....it was not

And just for kel 20 min on stairmill. I have to do his cardio for him

Nice sarge.. I like the RP and 3 drop set.. Holy hell you must've been pouring out sweat.

[Hazard]

Thanks brutha Haz.. Yeah you've always been great on here and I've been grateful for your help in the past. Hell you know I hit you up last week for my pee issue.. Lol. Which is all good by the way. . I've called on Marcus quite a few times over the past few years and he has always come through with solid, sound and well thought out advice. Rare indeed and that's what makes this board a cut above the rest.

Lmfao I'm glad..... Anyone from the board have pee issues? Pm Haz bahahahaha

I'm glad it's all worked out..... I'm good too haha

[Igifuno]

I do mine at the end of back religiously. Logic is that my back is already warmed up what it went through and I can launch into traps with minimal warm-up. Done and done.

That's kind of how I feel with doing both traps and rear delts with back.. I feel like I hit them throughout the workout anyway and should continue to attack them as opposed to shoulders.

[kelkel]

The first part of ur quote is a great comment IMO and both Marcus and kel should take that as a great compliment. I say that because I'm all about promoting the sport. I'm not an asshole to those that ask questions. I had questions while getting into this (I still do) and I've been met with some rather rude dickheads. It's not encouraging and if not for my own desire to be big..... I may have turned everything off. It's rare finding guys like them.....

As for the second part..... I always do traps with delts. I've always done it and I've never had an issue getting my traps to grow so i guess it works for me. As Kel said before...... Delts are a short workout..... So why not do rear delts and traps too?

I do, and thank you. Pay it forward guys.

Destroyed shoulders today.

Seated military on smith machine. RP then straight into a 3 set drop set.

One arm dumbbell lateral raise leaning toward working shoulder. 3 sets to failure. Love them. Forgotten movement but shouldn't be

Bent over cable rear delt raise. RP then straight into 3 drop set.

Superset shrugs backwards on hammer strength dip machine with smith machine upright row. 3 sets each to failure.

Love behind the back shrugs. I do them on a smith

Done. Delts felt like I had bowling balls in them lol.

Sounds easy when I look at it written out....it was not

And just for kel 20 min on stairmill. I have to do his cardio for him

Now that works, as long as I'm not losing a calorie anywhere in this....


bold above...

[Hazard]

I LOVE behind the back shrugs...... I do them on the smith machine. 2 sets forward and 2 sets behind.

Then I do dumbell shrugs and high pulls. My traps really pop after that workout

[Igifuno]

I LOVE behind the back shrugs...... I do them on the smith machine. 2 sets forward and 2 sets behind.

Then I do dumbell shrugs and high pulls. My traps really pop after that workout

I also do smith front and behind. I stay away from high pulls - seems to irritate my shoulder/rotator cuff. Lately, for shrugs, I've been getting on the calf raise machine and shrugging it.

[Hazard]

I had the same problem for a long long time with high pulls. My shoulder would pop when doing them. I kept tryin them every now and again and finally it stopped bothering me. Havnt got a clue why.....

[Sgt. Hartman]

I LOVE behind the back shrugs...... I do them on the smith machine. 2 sets forward and 2 sets behind.

Then I do dumbell shrugs and high pulls. My traps really pop after that workout

I'd do shrugs on the smith machine or with a barbell but it seems like my ass gets in the way lol. Maybe my arms are too long idk

Lately, for shrugs, I've been getting on the calf raise machine and shrugging it.

That's pretty much the sane thing I do on the hammer strength dip machine.

[Giggle]

Hi Kel - Why is it unusual to start with flats, and what do you generally start with?
This is my first question to you esteemed gentlemen - but I've done a lot of reading. And if you have looked into my thread, I'm consistently using your rest pause, drops sets, and negatives now. So, a big thanks is due to you all!!

Great chest and arm workout today men, and woman. (that's you GGR)

After warm-ups:

Flats first today, which is highly unusual: Heavy set followed by RP then drop.
Inclines: Heavy set followed by double drop
flyes: Two sets, second with drop

Preachers: One heavy straight set. One heavy followed by double drop.
Barbell curls (haven't really done these in about a year) Two sets, second with RP. Felt great.
Seated incline curls: One set with drop

Pushdowns.: One heavy. 2nd heavy with drop set.
Dumbell extensions: Two straight sets.
Reverse dips: Two sets, drop on last.

Done quick, great pump! Fried.

[DCI]

So tonight was chest. Before I left, I read some of kels and marcus' posts about chest day for them. I needed the inspiration as I heard some terrible news this morning about afriend so needed to get some bad thoughts out via the weights.

I have to say mixing things up this week has given me a big boost tonight was all pyramidding hiit.

Used all db's did incline to start,was feeling week on the warm up sets but got my mind in gear and just hammered the shit outta when I put some proper weight resistence against my chest.

Did two dropsets and the onto flat, my chest was screaming at this stage and was on fire so kept the intensity going, same as above but the pain and pump was worth the strain. The onto decline was fatigued but didn't give a shit I was in the mood to put more and more pressure on myself. Finished strong on the last set then killed myself on the dropset.

Then very wide grip bb pressing with a light weight short rom just to isolate the pecs was very good then did flies which was epic the pain was searing but worth every screaming nerve ending.

Then 20 mins proper cardio

[Igifuno]

So tonight was chest. Before I left, I read some of kels and marcus' posts about chest day for them. I needed the inspiration as I heard some terrible news this morning about afriend so needed to get some bad thoughts out via the weights.

I have to say mixing things up this week has given me a big boost tonight was all pyramidding hiit.

Used all db's did incline to start,was feeling week on the warm up sets but got my mind in gear and just hammered the shit outta when I put some proper weight resistence against my chest.

Did two dropsets and the onto flat, my chest was screaming at this stage and was on fire so kept the intensity going, same as above but the pain and pump was worth the strain. The onto decline was fatigued but didn't give a shit I was in the mood to put more and more pressure on myself. Finished strong on the last set then killed myself on the dropset.

Then very wide grip bb pressing with a light weight short rom just to isolate the pecs was very good then did flies which was epic the pain was searing but worth every screaming nerve ending.

Then 20 mins proper cardio

Nice DCI.. Sounds like you punished it today. Sorry to hear about your friend and hope everything will be okay.

[Igifuno]

my ass gets in the way lol.

I have this issue as well.. I got a big ol booty.

[DCI]

Nice DCI.. Sounds like you punished it today. Sorry to hear about your friend and hope everything will be okay.

Thanks man, yeh it was an intense workout. You really have to gwt your mind into the assault and battery you are going to do to yourself. Its one of the main things I have learned

Yeh he's ok but his wife had a baby last week and died the poor child died this morning in his arms it was one of the hardest things I have read in a long time.

[Giggle]

Oh DCI - I'm so very sorry to hear that. I can't even imagine.
My prayers go out to your friend.

[DCI]

Thank you Giggle. Tomorrow is the funeral and it just feels wrong to be sad at what was meant to a time of joy and celebration this has knocked everyone that knows him cand is in the group of friends have all been knocked for 6

[Igifuno]

I couldn't even imagine. They'll need each other and good friends to get through it. Best to them.

[DCI]

Thank you igifuno its a shocking thing tbh no words can really make any difference

[Rusty11]

You guys are inspiring me for back later this week!

Rusty, incorporate RP in as well and combine the two. They are not exclusive of each other. One of my favorite ways to train is to do a heavy set followed by an RP, then immediately follow that with a drop set. It'll crush you when taken to the extreme, as I know you will. And those reverse push downs are killer aren't they! They really target a peak contraction, IMHO.

.

As always, thanks kel. I'll definitely do that.

[Rusty11]

Thanks man, yeh it was an intense workout. You really have to gwt your mind into the assault and battery you are going to do to yourself. Its one of the main things I have learned

Yeh he's ok but his wife had a baby last week and died the poor child died this morning in his arms it was one of the hardest things I have read in a long time.

Ugh....that's horrible to hear.

[canesfan804]

Thanks man, yeh it was an intense workout. You really have to gwt your mind into the assault and battery you are going to do to yourself. Its one of the main things I have learned

Yeh he's ok but his wife had a baby last week and died the poor child died this morning in his arms it was one of the hardest things I have read in a long time.

I cant even imagine the heartache.... Sorry to hear this

[DCI]

Thanks lads, sorry for de railing the thread, just a very sad time. You try and put logic to it but nothing seems to click that makes sense.

[kelkel]

I also do smith front and behind. I stay away from high pulls - seems to irritate my shoulder/rotator cuff. Lately, for shrugs, I've been getting on the calf raise machine and shrugging it.

Try your upright rows single arm with a dumbell. Much easier on the shoulder and IMHO just plain better.

[kelkel]

Hi Kel - Why is it unusual to start with flats, and what do you generally start with?
This is my first question to you esteemed gentlemen - but I've done a lot of reading. And if you have looked into my thread, I'm consistently using your rest pause, drops sets, and negatives now. So, a big thanks is due to you all!!

Some form of inclines. To me it's just common sense. I've yet to see someone with an over-developed upper chest and under-developed lower chest. It's usually the area that needs more work so I like to work it while fresh. I'm also not concerned with how much weight I can push on flats so doing them second or so is just prudent for balanced development, IMHO.

Glad all this is working for you Giggle! I will start to follow your thread as well.

[kelkel]

Thanks lads, sorry for de railing the thread, just a very sad time. You try and put logic to it but nothing seems to click that makes sense.

Some things never make sense. Very sorry to hear buddy.

[Java Man]

I was thinking maybe try them seated, to create different angle/ stress, but yeah, I'd get yanked off the bench. Lol

Bend a little, lean into the bar and put one leg back a bit. You can't keep strict form doing this but you can keep your elbows hinged with a weight sightly over bw. The stack at my gym is 280. I'm 230. This works to 240 for me but if I try 260 it picks me up. Bw may be the limit for this one.

[mannyg]

hey marcus, got a question for ya, if u joined up to a new gym because u had issues at the old one, but the old one was BIGGER, MORE EQUIPMENT AND DUMBELLS WERE 10KG heavier, but the new gym is 24hrs, nicer,cleaner and quiet at night time but less equipement, smaller dumbells that only go up to 50kg as opposed to 60kg at the old gym, could u still say u can get big making use of what ya got at the new gym?

[Igifuno]

Try your upright rows single arm with a dumbell. Much easier on the shoulder and IMHO just plain better.

Will give it a go.. Thx kel. Went for a 45 min run tonight.. Felt pretty good. Not going to get much rest over the next 24hrs. Up at 2:30am to fly over to TN for the day.. And won't fly back in til almost midnight.. Full day Friday. Need more rest then I've been getting. With that said,, off to bed.

[Java Man]

Killer back work out today inspired by HIT/drop set routine outlined by Marcus and so many on this thread. Got pretty light headed which temporarily interrupted the 1 min set breaks, but was back on track in no time.

Are we working rear delts on back or shoulder day, and why?

Front and rear delts get worked on shoulder day here. Back is already a grueling workout. Second only to legs in volume and intensity. If I tried to sneak in rear delts I'd be ripping myself off.

[Java Man]

Thanks lads, sorry for de railing the thread, just a very sad time. You try and put logic to it but nothing seems to click that makes sense.

Sorry man. Can't imagine, don't want to.