**Marcus's HIT Dungeon**

[kelkel]

Nice pic here. Current of Dorian:

Dorian Yates on Holiday - PumpingBody - Pump your body!

[sawyer86]

Forgot to post this with yesterday's workout. This is just afterwards. Most pics I post are basically relaxed with no rib cage expansion so I tried to keep some air in my lungs on this one. Looks a little bigger this way I think? Yes, no?


Attachment 143992

Your in great shape!

[Hazard]

A drop in the bucket compared to these guys but here's week 5 or 6 update. Arms measure 18 1/2"

Weight 253 still

Legs today if not tmrw plus cardio today and tmrw

[Hazard]

Kel your lookin great as usual..... Nice job.

[kelkel]

Thanks guys. Still trying to gain lbm but it's a slow process. Love to weigh what you and the big man do.

[Tron3219]

Thanks guys. Still trying to gain lbm but it's a slow process. Love to weigh what you and the big man.

What do u weigh?

[Rusty11]

Kel and Hazard, looking great. Haz, it's hard to believe you weigh 250.

[Hazard]

Kel and Hazard, looking great. Haz, it's hard to believe you weigh 250.

Pfffft ur tellin me...... Lol. I almost shit bricks when I saw it. Ill take a pic of the scale lol.

Weight doesn't matter tho..... I'm only keeping track of it because I'm trying to lean out more. I'm down 5lbs so it's a start......

I'm also 6'1 and I've got a round ass so I'm sure I carry weight down below too lol.

I wouldn't care if I weighed 202 and looked like kel or Marcus......

[Rusty11]

You realize it was a compliment, right? Lol. From that pic, you look f'n lean. Damn.

[kelkel]

I wouldn't care if I weighed 202 and looked like kel or Marcus......

Why do marcus and I have to weigh 202?

That's it, I'm turning my avi green....

[Sfla80]

You realize it was a compliment, right? Lol. From that pic, you look f'n lean. Damn.

I agree...lean...and compliment.

I always used to be the opposite. People always thought I was 10-15#s more then I was.

[Hazard]

Why do marcus and I have to weigh 202?

That's it, I'm turning my avi green....

Lmfao!!!

[Cuz]

Forgot to post this with yesterday's workout. This is just afterwards. Most pics I post are basically relaxed with no rib cage expansion so I tried to keep some air in my lungs on this one. Looks a little bigger this way I think? Yes, no?


Attachment 143992

one of these days im gonna catch you big man. You look awesome man. Congrats.

[Hazard]

You realize it was a compliment, right? Lol. From that pic, you look f'n lean. Damn.

I didn't take it as anything negative..... But that's how I feel. I feel like I look 230 lol

[Tron3219]

A drop in the bucket compared to these guys but here's week 5 or 6 update. Arms measure 18 1/2"

Weight 253 still

Legs today if not tmrw plus cardio today and tmrw

What's ur bf at?

[Cuz]

A drop in the bucket compared to these guys but here's week 5 or 6 update. Arms measure 18 1/2"

Weight 253 still

Legs today if not tmrw plus cardio today and tmrw

Better put on the gas pedal HAZ im not far behind you brother. lOL j/k you look great man.

[Tron3219]

I didn't take it as anything negative..... But that's how I feel. I feel like I look 230 lol

I know what u mean. I'm 245 and I don't feel much bigger then when I was 225. Well except my legs and ass. My jeans tell me differently lol

[Hazard]

What's ur bf at?

Pfffff I'd guess 16% probably. I'm only 5 weeks back in the gym and diet after nothing for a year so I had quite a bit of time to pack fat on. Surprisingly enough..... After a year of no diet..... I don't look that bad at all lol. Not a FAST metabolism per se but fast enough to burn just enough to keep me from getting FAT if you will haha

[Tron3219]

Pfffff I'd guess 16% probably. I'm only 5 weeks back in the gym and diet after nothing for a year so I had quite a bit of time to pack fat on. Surprisingly enough..... After a year of no diet..... I don't look that bad at all lol. Not a FAST metabolism per se but fast enough to burn just enough to keep me from getting FAT if you will haha

All that lbm helps keep the fat at bay

[BG]

Maxed out on deads today, pulled 635. Had the hams shaking lol. Cant upload the video here, guess I have to figure out youtube tomorrow.

[Tron3219]

Maxed out on deads today, pulled 635. Had the hams shaking lol. Cant upload the video here, guess I have to figure out youtube tomorrow.

Damn bud, good pull.

[kelkel]

Maxed out on deads today, pulled 635. Had the hams shaking lol. Cant upload the video here, guess I have to figure out youtube tomorrow.

You better watch your arm. Zero need for you to be maxing out!

[Hazard]

You better watch your arm. Zero need for you to be maxing out!

All you guys are the same..... You come from the school of hard knocks. It's not always smart..... But it gives you that badass edge

[BG]

You better watch your arm. Zero need for you to be maxing out!

I hear you loud and clear. I use straps. Im taking every precaution with all training, before squatting I warmed up for 25 minutes. I do understand though.....your right. Maybe Ill slow down, need to be content and not push it right?

[Hazard]

I hear you loud and clear. I use straps. Im taking every precaution with all training, before squatting I warmed up for 25 minutes. I do understand though.....your right. Maybe Ill slow down, need to be content and not push it right?

I bet hell freezes over before u stop pushing it lmao

[RipOwens]

Hey guys, would love any feedback from everybody. I've been incorporating forced negatives into many of my routines.

What I've noticed is that sometimes I can go 6, 7, 8 forced negs past my positive failure rep.

Not sure why but this feels odd to me sometimes. Am I not pushing myself far enough on the positives? Does this say something about a need to focus on increasing my strength?

Thanks in advance!

-Rip

[BG]

I bet hell freezes over before u stop pushing it lmao

hehehe I think I will slow down though, pick and chose heavy days with more time between. I dont want to get hurt again.

[Hazard]

hehehe I think I will slow down though, pick and chose heavy days with more time between. I dont want to get hurt again.

My father was the kind of guy that never slowed down. This man had a full day of heavy labor intensive work, then he'd go cut 6-7 lawns after work each nite for his side business and 14 lawns on sat/sun, THEN he'd lift heavy after all that! The man was like a fvcking machine I tell you.

He's had 4 stomach surgeries (appendix, 2 intestinal blockages, and a plastic surgery to rebuild his abs), one rotator cuff repair and then a resurfacing procedure with a titanium implant on the same shoulder, 2 knee arthroscopies and a meniscectomy, 3 spinal surgeries (2 partial discectomies), 3 spinal nerve blocks, and he has degenerative disc disease.

I don't know how the fvck this man wakes up in the morning wanting to do anything lol...... This year he has finally slowed down. He moved to Florida with my moms and goes light with the weight and does cardio. I know it eats him up inside...... His mind still wants to bench 405 but his body can't take it anymore.

Listen to your body..... Because if not...... You'll feel it when your 50+

Marcus is just fvcked

[marcus300]

Hey guys, would love any feedback from everybody. I've been incorporating forced negatives into many of my routines.

What I've noticed is that sometimes I can go 6, 7, 8 forced negs past my positive failure rep.

Not sure why but this feels odd to me sometimes. Am I not pushing myself far enough on the positives? Does this say something about a need to focus on increasing my strength?

Thanks in advance!

-Rip

If your doing 6-8 forced reps whether that includes negs or not your not pushing to true positive failure. You may think you are but mentally what your doing is thinking about the forced and negs what are coming up and your saving something in the tank to do the forced and negs. Its hard to get past this stage but its all mental and its inside your head.

Forced and negs if done properly are really a superb beyond failure technique, I adore them and used tham many times over the years. Infact if I had a partner all the time its something I would do more often.

What you got to do is when your doing your working set, think of one thing ONLY and that's pushing that weight to your absolute failure. I don't mean stop were it hurts and then getting your spotter to help you with some forced reps, I mean once that pain comes in and your saying I cant do anymore you got to go further, you got to dig deep think of something what really fuks you up in the head and sets fire to your balls and push and push and do more reps, think of me with a gun to your temple saying if you don't do more reps I am going blow your head off.

Even if your partner just helps you a little bit at the mid range part to help you, you need to get to full positive failure. Remember the only thing in your head is this working set and going to positive failure, forget the forced and negs concentrate on going balls to the wall positive failure so you cant even lift that weight no matter what, even if I had hold of your ball sack squeezing it saying one more rep or these are coming off, you need to be at your limit.

Once you come to this stage, your partner show should help you now with some forced reps. Normally at true positive failure you shouldn't really be going over 2-3 reps because at the most, remember you cant budge that weight so your partner is like taking some weight off but without any rest and your start doing forced. This is hell, this period is so painful and so enjoyable it should send your adrenalin through the roof. Once you have gone to to failure again even with assisted reps you start on negs and you slowly lower that weight in a controlled manner, you should be screaming inside because this causes so much muscle fibre damage it will hurt in a good way, usually you should be only be able to do one to two negs until your fully at positive and negative failure.

Negatives really do some damages and stimulate serious growth but you have to have taken your body and mind to true positive failure before doing any negs. Its all in your mind and that's why so many think they are going to true positive failure because they are leaving something in the tank for further sets etc but if you do it right on that set you don't need any further sets. Train your mind, get into the mental state to push beyond that point were your inner self is saying that's enough, take control and tell that inner voice to fuk off and your not done until I cant push anymore.

[austinite]

Awesome reply marcus. Thank you.

[austinite]

I hear a lot about failure...So is there a difference from doing 30 reps and 6 reps....

You would fail either way, right?

Is there a difference? Can anyone explain the difference? Or is it the same? Never really understood........................................

Failing from low weight and excessive reps is merely muscle-cell-endurance-failure with no real damage to the muscle itself. Heavy weight is a surefire way to damage the muscle and induce growth.

[marcus300]

I hear a lot about failure...So is there a difference from doing 30 reps and 6 reps....

You would fail either way, right?

Is there a difference? Can anyone explain the difference? Or is it the same? Never really understood........................................

If you read from page one and I know it may take sometime but you will understand the true meaning of failure if you do, there is loads of information related to HIT training.

[AD]

I do believe SUPER low reps..As in 3-4 are pointless....Because the muscle isn't working...

Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones - Springer

"Subjects were divided into four groups: a low repetition group (Low Rep, n=9) performing 3–5 repetitions maximum (RM)"

"Maximal strength improved significantly more for the Low Rep group compared to the other training groups"

"All three major fiber types (types I, IIA, and IIB) hypertrophied for the Low Rep and Int Rep groups"


European Journal of Applied Physiology
November 2002, Volume 88, Issue 1-2, pp 50-60

[marcus300]

repost

Hey guys, would love any feedback from everybody. I've been incorporating forced negatives into many of my routines.

What I've noticed is that sometimes I can go 6, 7, 8 forced negs past my positive failure rep.

Not sure why but this feels odd to me sometimes. Am I not pushing myself far enough on the positives? Does this say something about a need to focus on increasing my strength?

Thanks in advance!

-Rip

If your doing 6-8 forced reps whether that includes negs or not your not pushing to true positive failure. You may think you are but mentally what your doing is thinking about the forced and negs what are coming up and your saving something in the tank to do the forced and negs. Its hard to get past this stage but its all mental and its inside your head.

Forced and negs if done properly are really a superb beyond failure technique, I adore them and used tham many times over the years. Infact if I had a partner all the time its something I would do more often.

What you got to do is when your doing your working set, think of one thing ONLY and that's pushing that weight to your absolute failure. I don't mean stop were it hurts and then getting your spotter to help you with some forced reps, I mean once that pain comes in and your saying I cant do anymore you got to go further, you got to dig deep think of something what really fuks you up in the head and sets fire to your balls and push and push and do more reps, think of me with a gun to your temple saying if you don't do more reps I am going blow your head off.

Even if your partner just helps you a little bit at the mid range part to help you, you need to get to full positive failure. Remember the only thing in your head is this working set and going to positive failure, forget the forced and negs concentrate on going balls to the wall positive failure so you cant even lift that weight no matter what, even if I had hold of your ball sack squeezing it saying one more rep or these are coming off, you need to be at your limit.

Once you come to this stage, your partner show should help you now with some forced reps. Normally at true positive failure you shouldn't really be going over 2-3 reps because at the most, remember you cant budge that weight so your partner is like taking some weight off but without any rest and your start doing forced. This is hell, this period is so painful and so enjoyable it should send your adrenalin through the roof. Once you have gone to to failure again even with assisted reps you start on negs and you slowly lower that weight in a controlled manner, you should be screaming inside because this causes so much muscle fibre damage it will hurt in a good way, usually you should be only be able to do one to two negs until your fully at positive and negative failure.

Negatives really do some damages and stimulate serious growth but you have to have taken your body and mind to true positive failure before doing any negs. Its all in your mind and that's why so many think they are going to true positive failure because they are leaving something in the tank for further sets etc but if you do it right on that set you don't need any further sets. Train your mind, get into the mental state to push beyond that point were your inner self is saying that's enough, take control and tell that inner voice to fuk off and your not done until I cant push anymore.

[BG]

Holy crap. Definitly dont want that.

My father was the kind of guy that never slowed down. This man had a full day of heavy labor intensive work, then he'd go cut 6-7 lawns after work each nite for his side business and 14 lawns on sat/sun, THEN he'd lift heavy after all that! The man was like a fvcking machine I tell you.

He's had 4 stomach surgeries (appendix, 2 intestinal blockages, and a plastic surgery to rebuild his abs), one rotator cuff repair and then a resurfacing procedure with a titanium implant on the same shoulder, 2 knee arthroscopies and a meniscectomy, 3 spinal surgeries (2 partial discectomies), 3 spinal nerve blocks, and he has degenerative disc disease.

I don't know how the fvck this man wakes up in the morning wanting to do anything lol...... This year he has finally slowed down. He moved to Florida with my moms and goes light with the weight and does cardio. I know it eats him up inside...... His mind still wants to bench 405 but his body can't take it anymore.

Listen to your body..... Because if not...... You'll feel it when your 50+

Marcus is just fvcked

[Capebuffalo]

Didn't know where else to post. This seemed like the best place and some may not be impressed but I'm happy. Just put up 100 lb dumbells for 6 on Military presses on my 2 nd working set. PB for me.

[marcus300]

Didn't know where else to post. This seemed like the best place and some may not be impressed but I'm happy. Just put up 100 lb dumbells for 6 on Military presses on my 2 nd working set. PB for me.

Well done, keep on pushing Cape

[Capebuffalo]

Well done, keep on pushing Cape

Thank you sir. Still working side and front raises 40-50 lbs as we speak.

[marcus300]

Thank you sir. Still working side and front raises 40-50 lbs as we speak.

You doing them singles or doubles laterals?

[Capebuffalo]

You doing them singles or doubles laterals?

Double. I've been doing one side on front that's 1. Repeat till failure
2 sets last one a double drop set.

Db presses 2 warm up 2 workin
Smith military 2 sets
Side / front raises
Cable raises from behind the back 2 sets
Reverse pec deck 2 sets

Dorian/Marcus HIT