**Marcus's HIT Dungeon**

[InternalFire]

cutting down on pro because now my kidneys aren't filtering creatine anymore, further investigation is need.

hold strong man

[Proximal]

Marcus, best of luck with your health man!

BG, best of luck with your new pursuit - you're going to kick ass!

To all, good-morning and have amazing days!

[marcus300]

fucking hell there are some reps pushing ugls now on this forum, I actually don't think its making this forum look better. I know we need posts but surely we aren't that desperate because imho we going to get members leaving and more members/reps/spokesperson getting flamed to fuck.

just my 2 cents

[krugerr]

fucking hell there are some reps pushing ugls now on this forum, I actually don't think its making this forum look better. I know we need posts but surely we aren't that desperate because imho we going to get members leaving and more members/reps/spokesperson getting flamed to fuck.

just my 2 cents

These forums are still busy, but not as much traffic as I remember a few years ago.

I particularly remember the "Most Improved" contest generated a lot of chatter.
I think its that bloody herbal alternative sponsor and the fact that it says in huge text "WANT TO BUYS STEROIDS ?" down the side of the screen that stops regular traffic.

[novastepp]

Honestly, best online place for lifting info period.

Bar non, no question, hands down. If I have ANY questions or thoughts, I come here.

Not Google. not any other site period.

This is all that is needed.

Thank you. Thank you all, sincerely.

[krugerr]

Honestly, best online place for lifting info period.

Bar non, no question, hands down. If I have ANY questions or thoughts, I come here.

Not Google. not any other site period.

This is all that is needed.

Thank you. Thank you all, sincerely.

Agreed, wholeheartedly.

If I have a query about training, diet, gear, or life. I can pretty much turn to these forums and find the information, or seek help from the guys that would know.

[marcus300]

Honestly, best online place for lifting info period.

Bar non, no question, hands down. If I have ANY questions or thoughts, I come here.

Not Google. not any other site period.

This is all that is needed.

Thank you. Thank you all, sincerely.

hahaha you didn't like me at first though did you lol you cunt lol we butted heads many times. but you cooled down and listen to what I had to say lol took a bit but your smooth now nova all is good but was funny at first I thought I had to take you to the dungeon and strap you up hahahaha

[novastepp]

hahaha you didn't like me at first though did you lol you cunt lol we butted heads many times. but you cooled down and listen to what I had to say lol took a bit but your smooth now nova all is good but was funny at first I thought I had to take you to the dungeon and strap you up hahahaha

Good Lord, yes hahaha. I don't know what it was at first, but damn I'm glad we are on the same page now, 300!

[novastepp]

Actually, I know what it was. I thought I had HIT down 100% within just a couple weeks. I was being honest with what I THOUGHT I was doing, but didn't fully understand that I was only scraping the surface at that point.

Literally now, 8-9 months later, I have the tactics down and am able to modify things and play with your approach to HIT and see results.

It is funny to think back to me hitting failure last October and although I did...it wasn't full failure. It wasn't Marcus failure. It wasn't HIT failure. It wasn't beyond failure. Honestly there are still days when it doesn't happen.

But now I know what you practice and teach; and it seriously works.

[marcus300]

Good Lord, yes hahaha. I don't know what it was at first, but damn I'm glad we are on the same page now, 300!

I think you took my passion as an attack on your knowledge because we came from different ends of a knowledge base but its all good fun.

[marcus300]

Actually, I know what it was. I thought I had HIT down 100% within just a couple weeks. I was being honest with what I THOUGHT I was doing, but didn't fully understand that I was only scraping the surface at that point.

Literally now, 8-9 months later, I have the tactics down and am able to modify things and play with your approach to HIT and see results.

It is funny to think back to me hitting failure last October and although I did...it wasn't full failure. It wasn't Marcus failure. It wasn't HIT failure. It wasn't beyond failure. Honestly there are still days when it doesn't happen.

But now I know what you practice and teach; and it seriously works.

100% correct

[InternalFire]

Actually, I know what it was. I thought I had HIT down 100% within just a couple weeks. I was being honest with what I THOUGHT I was doing, but didn't fully understand that I was only scraping the surface at that point.

Literally now, 8-9 months later, I have the tactics down and am able to modify things and play with your approach to HIT and see results.

It is funny to think back to me hitting failure last October and although I did...it wasn't full failure. It wasn't Marcus failure. It wasn't HIT failure. It wasn't beyond failure. Honestly there are still days when it doesn't happen.

But now I know what you practice and teach; and it seriously works.

that's how it goes about life, been there myself too many times, at the moment when we think we got it all figured out, when we think that we know it all and we didn't know that we didn't know and we thought and believed that we knew.. how naive is that? Especially when we look back at ourselves... life is wonderful place

[almostgone]

Just woke up and took the beast out for him to tap a kidney. Walked down past the shop and saw 2 losers nosing about my property. I had a skull tank, carpenter shorts, flip flops, good bit of ink showing, and of course I'm carrying. They got a look at me with my ink and at my boy and I think they set a new speed record, didn't even get a chance to cuss them off my land. Fvckers are probably still running, LOL.
Probably fvcking tweakers looking to steal something to buy more meth
Back to bed for me.

[BG]

hahaha you didn't like me at first though did you lol you cunt lol we butted heads many times. but you cooled down and listen to what I had to say lol took a bit but your smooth now nova all is good but was funny at first I thought I had to take you to the dungeon and strap you up hahahaha

Lmfao

[BG]

hahaha you didn't like me at first though did you lol you cunt lol we butted heads many times. but you cooled down and listen to what I had to say lol took a bit but your smooth now nova all is good but was funny at first I thought I had to take you to the dungeon and strap you up hahahaha

Well if I remember correctly BG had to have a talk with him, but who cares

Just glad he came around and still is here!

[BG]

OK didnt eat shit today but Im still going to crush legs!! If Im going to PT I have to start putting on some shows

[NACH3]

Actually, I know what it was. I thought I had HIT down 100% within just a couple weeks. I was being honest with what I THOUGHT I was doing, but didn't fully understand that I was only scraping the surface at that point.

Literally now, 8-9 months later, I have the tactics down and am able to modify things and play with your approach to HIT and see results.

It is funny to think back to me hitting failure last October and although I did...it wasn't full failure. It wasn't Marcus failure. It wasn't HIT failure. It wasn't beyond failure. Honestly there are still days when it doesn't happen.

But now I know what you practice and teach; and it seriously works.

It's tough to admit at the beginning how hard it is to really reach true positive failure AND BEYOND! I changed immediately to HIT but took a while and lots of posts by the Big Man regarding 'are you training hard enough' every time he was right I wasnt

[clarky.]

Thursday-Arms/Cardio/Abs

Ok so Im going to start personal training. I wasnt happy with my job, I kept praying about it, that all I wanted was a job I didnt hate and could live decently. So I started thinking about my situation and I believe God pushed me in a direction I needed to go for that change to happen....me loosing my job. Everyone I talk to keeps telling me I should PT, so Im going to go for it. Where I live there isnt a huge market, but a lot of people know me (Im almost famous) LOL so that should help and once I get moving I should be able to move east into the "real Hamptons" gym where I can make money. So Im training like crazy, I want to be in great shape, plus everyone see's what I put in and get out they will want me to train them. Anyways......

Arms
Standing double arms show off curls
Sitting shoulder chair ropes
Compound knee single arm curls w/ v-machine plate curl super
Overhead straight bar extensions (standing skull crushers)
Standing cable curls again
Single cable kickbacks


Abs-full routine

Cardio-1 mile elip/then 3 sets of abs, did this 3 times.

Best arm workout in a long time, things are coming together. I think 2 months Ill be back to where I was post comp, before surgery.

Great stuff big guy, i wish you the very best in your new venture. This is what you do daily so it's right up your street.

[NACH3]

Just woke up and took the beast out for him to tap a kidney. Walked down past the shop and saw 2 losers nosing about my property. I had a skull tank, carpenter shorts, flip flops, good bit of ink showing, and of course I'm carrying. They got a look at me with my ink and at my boy and I think they set a new speed record, didn't even get a chance to cuss them off my land. Fvckers are probably still running, LOL.
Probably fvcking tweakers looking to steal something to buy more meth
Back to bed for me.

Lmfao!! You Scary country boy!

[clarky.]

Just woke up and took the beast out for him to tap a kidney. Walked down past the shop and saw 2 losers nosing about my property. I had a skull tank, carpenter shorts, flip flops, good bit of ink showing, and of course I'm carrying. They got a look at me with my ink and at my boy and I think they set a new speed record, didn't even get a chance to cuss them off my land. Fvckers are probably still running, LOL.
Probably fvcking tweakers looking to steal something to buy more meth
Back to bed for me.

LMFAO, get the mother fvckers AG. Once your finished with them let the beast piss all over the cvnts.

[almostgone]

LMFAO, get the mother fvckers AG. Once your finished with them let the beast piss all over the cvnts.

Don't know what scared them.worse 265-270 lbs of mastiff or a pissed off ginger country boy that weighs more.than his mastiff and is loaded with ink.

Y'all do know we have cellars here in the South, don't you? We just refer to them as rape basements.

[Proximal]

My first full HIT workout is in the books.

Rear Delts/Back
Rear flys: 2 ws, last with a single drop.
Face pulls: 2 ws, both with a single drop.
Machine Rows: 3 ws, last with a single drop.
Freemotion machine pulldowns: 2 ws, last with a single drop (like this machine, can really squeeze the scapula)
One arm cable rows: 1 ws with a single drop

Biceps
Machine curls: 2 ws each with a single drop.
Single arm curls: 1 ws each to positive failure, positive assist failure and then negative failure

A few sets of ab crunches and some forearm work. Done in 40.

[clarky.]

Don't know what scared them.worse 265-270 lbs of mastiff or a pissed off ginger country boy that weighs more.than his mastiff and is loaded with ink.

Y'all do know we have cellars here in the South, don't you? We just refer to them as rape basements.

ya big mad fvcker.

[Proximal]

Don't know what scared them.worse 265-270 lbs of mastiff or a pissed off ginger country boy that weighs more.than his mastiff and is loaded with ink.

Y'all do know we have cellars here in the South, don't you? We just refer to them as rape basements.

Size matters, but ink helps.

My arms are loaded, I think that alone made a somewhat recent confrontation a non-event.

[clarky.]

My first full HIT workout is in the books.

Rear Delts/Back
Rear flys: 2 ws, last with a single drop.
Face pulls: 2 ws, both with a single drop.
Machine Rows: 3 ws, last with a single drop.
Freemotion machine pulldowns: 2 ws, last with a single drop (like this machine, can really squeeze the scapula)
One arm cable rows: 1 ws with a single drop

Biceps
Machine curls: 2 ws each with a single drop.
Single arm curls: 1 ws each to positive failure, positive assist failure and then negative failure

A few sets of ab crunches and some forearm work. Done in 40.

To many working sets there prox just saying, the more you get used to doing this style of training you will get better at it. You really only want one ws or a ws with rp's and both tbese can be with drops if you have it.

The true positive failure is hard to get hit, it really really is prox because if you did i promise you that you would not hit 2 working never mind 3 working sets.

The only way you could do it the way you did is if you were lifting lighter than what you could lift.

[almostgone]

I'm.with Clarky, Prox. Do.your best to get it down to 1 working set if at all possible. Occasionally, I will do 2 work sets as a check to see how hard I attacked the muscle, but you'll notice the second set only consists of 4-6 reps max (except for calves, forearms, and certain.leg exercises). Some of my leg muscles like a slightly higher rep range and on deads I may do 2-3 sets, but when I do deads, it's at the end of a back session.
Other than that, I generally only use 2 work sets with no beyond failure techniques during a pullback or as mentioned above, if I'm not sure I totally fried a body part, I will grab one minutes rest after the first working set and see how many reps I can get at my last drop weight. If it is more than 4-6 reps or so, then I know I likely could've pushed myself further on the first working set.
You're doing well though. Also, if you have physical limitations that dictate 2 working sets, then of course, you have to listen to.your body. However, every body part/exercise shouldn't have 2 working sets unless you're on a pull back.
Hope that made sense and that it helps.

[Proximal]

Thanks Clarky and AG!

That was my first and believe me, it was traumatic for me to go that brief, but will definitely drop the working sets to 1.

I think my error for the exercises with the 2 -3 working sets is that due to my age and doing a good job of managing to avoid muscle/tendon injuries, I pyramid up extra longer. So a couple of those might have actually been work-ups or I believe you call them feeler sets. I will try to do some rest-pause, although I did do some partials after failure to do full ROM.

Questions:

What is your ideal rep range for your working set and then what is your goal of your rep range for your drop set?

How much rest between your last work-up or feeler set and then your working set?

Thanks gentleman, greatly appreciated!

[almostgone]

I shoot for 4-12 reps total for.the working set in general. Drops I try for 3-4 reps, sometimes I fail at a drop weight, and immediately drop to a lower.weight. Typically I rest a minute between sets unless I'm super setting. Also, on leg and back days, I've recently made my rest periods between sets closer to 90 seconds to 2 minutes due to the high temps amd no A/C. I have a clock in my shop back where I lift and can keep an eye on it easily.
However, it is an somewhat of an individual thing. That's one of the great things about HIT. You have general guidelines to keep.your intensity up and targeting the dense fibers, but also there is room for leeway depending on individual needs vs.the type of training where people do 3-4 sets of 10 always and never progress or adapt it to encourage growth.
With HIT finding that failure is the key that unlocks the door.to growth. For some it is crazy fast growth, for.others it may not come on fast, but there are consistent gradual gains.
Also, don't forget that if your hitting the upper end of.the rep range, you can always slow down the speed of the rep for a real no-shitter of a lift, or.incorporate static holds,etc.
However, I wouldn't focus too much on the advanced tools until you get settled.in comfortably with HIT. Don't get me wrong, you're doing great, it just takes.time to learn to train to.failure. You'll find that it isn't your body that has to learn how to train to failure as much as it is your mind.

[clarky.]

Prox, you are a bad boy you should have said feeler sets lol.

To your Q, i try to hit 8-10 then my drops are only a 3-4 reps i know it's a bit high but it works great for me. Remember we are all different what works for us.

I do warm ups i work up the weight to the weight i know i need to hit (then its hell) as i know exactly what i need to hit every session for a new weight.

This is me though.

[Proximal]

Just getting used to the lingo, sorry

Thanks for the rep range!

[NACH3]

OK didnt eat shit today but Im still going to crush legs!! If Im going to PT I have to start putting on some shows

That's the idea brother!!! Turn fvkin heads!!

[kelkel]

Just getting used to the lingo, sorry

This will clear it right up....

[BG]

Thanks Clarky and Nach ...........

And to steal one of Clarky's sayings.....During my back squat working set I had a "Wee Niggle" in my knee. I went a little to far out with my stance and I had slippery/thin socks so my feet were sliding out towards the outside of my sneakers. Small tweak, nothing serious but I didnt leg press or lunge. It wasnt the work out I wanted, but I still built some muscle. I have to get my shit straight, not enough food, to much pre-work out, no compression socks/underwear. Need to focus more on m prep.

[Mr.BB]

no compression socks/underwear.

Compression underwear ?!?

Sounds kinky

[Proximal]

This will clear it right up....

God, that is so spot on Kel - have to pause laughing so I can type. Thanks!

[InternalFire]

busted trough my leg workout, kept it relatively light pre-diving in to "deep waters" of HIT again

[Sfla80]

Just killed my arms. One of the better arm sessions in long time.

Bis

Bent over DB iso curl 2w 1f 1w 40s dd

Second movement sat backwards on preacher curl bench. Tris firmly against padding. And db curls like this palms up whole time. 1f 2w 1d

Ez bar cg cable curls 1w ddd

Hammer curls to finish. (On the hammers. R u bring straight up to Pec on same side, or up across to opposite Pec? Seen both ways. I did same side.)

Tri's

Smith cg bench 1f 1w 235 dd

Rope pd 2w dd

Single arm reverse cable pd 2w

Cable kick backs.

Feel great.

[Sfla80]

Ok go easy guys.

Not much different from AVI except maybe smaller.

Haven't taken a pic in long time.

[Proximal]

Ok go easy guys.

Not much different from AVI except maybe smaller.

Haven't taken a pic in long time.

Nice! I bet not too many customers have the nerve to return their meal (of course you're cooking would not be at fault, just their wacked taste buds). I'd like to talk to the chef please. On the other hand, no thanks, the meal is prepared just perfectly, thank you very much !

[NACH3]

Ok go easy guys.

Not much different from AVI except maybe smaller.

Haven't taken a pic in long time.

Fuller & thicker Brotha - lookin good - your 6pck is gonna come back this go too already leaner