**Marcus's HIT Dungeon**

[Cuz]

Ok so I've been working mostly on back thickness since I've been back at it for several months. I row every back day. Barbell and cable. I took some picks today and I'm not thrilled. It's better but I want more. I'm looking for the thickness that runs down the length of the spine and across the shoulders. Take a look and recommend what movements I should be concentrating on. Any thoughts will be appreciated.

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Cape try getting directly under the light next time. If u can't have someone take the pic for u like marcus said so u can take a few and know exactly where u need to be at. It will really show the definition a lot more

[Rusty11]

...why I'm I battling with my inner self all the time even at my age...

Great post. This particular thought caught my eye. I'm older than you and this mindset is getting tougher to maintain. Last few days I've headed into my garage to workout feeling like a complete loser. I won't go into details, but yea, I ain't got the right mindset lately. Somethings gotta change... NOW!

[almostgone]

Why do I like pushing my body to its limit and inflicting pain on it on a regular basis? why?
Why do I feel super human after ive been to the gym and have enormous amounts of well being flowing through my system while I train? why?
Why do I like the feeling of that adrenalin rush what I get pre working set? why?
why do I want to be bigger than anyone else? why?
do I have mental health issues, why I'm I battling with my inner self all the time even at my age I have this drive what takes over me, why?
why do I like the feeling of sore muscle after I've trained? why does it make me feel alive?

When will it stop? it will destroy anymore or my life or do I have it under control?
its destroyed many parts of my personal life what I will never get back, ive lost more than you can ever believe, no amount of money could get back what ive lost but would I do anything different? maybe some stuff but bodybuilding is so much a part of me.
will it destroy me one day?

Doubtful.....even though you are always pushing the envelope, you have a lot of lifting/life experience to temper your judgement.

[almostgone]

Great post. This particular thought caught my eye. I'm older than you and this mindset is getting tougher to maintain. Last few days I've headed into my garage to workout feeling like a complete loser. I won't go into details, but yea, I ain't got the right mindset lately. Somethings gotta change... NOW!

Success builds confidence... the harder you try, the more you succeed. ( paraphrased a bit, but carries the thought....the tougher it gets, the tougher you'll get.....also paraphrased.
First time I read it I thought it was circular logic, but after I broke it down, it really carried over to lifting.
Just random bits from a book by Strosser, but it seems to have given me a more positive outlook, Rusty. I'm pushing 50, and I'll use as many aids to mentally prepare for my lifts as
necessary. A small edge here, a little advantage there adds up over time.
Remind yourself "Why" you started lifting, and what your short term goals are.

Hope it helps you!

[kelkel]

Teenagers or 20yr old kids on tren and test really are fuking dickheads, fuk me its getting worse and they have no fuking idea what they are doing all because they carry some muscle they think its the answer. Fuking stupid tw4ts.
One day they will be living in hell thinking to themselves what the fuk as happened,
why cant guys build a base from fuking hardcore training and learning how to eat right
stupid fuking arsewiping cvnts
its all about steroids in their tiny minds, they have no idea

phewwww that's off my chest now lol

going doing legs

welcome to hell

It drives me nuts as well. I know kids are gonna do it regardless (most anyway) but to me it's the ridiculous amounts that they use. It's a constant more is better mantra. They don't have the physique, they haven't put in the time and effort yet they run cycles that I would not even consider. Stupid fvcks.

[kelkel]

Great post. This particular thought caught my eye. I'm older than you and this mindset is getting tougher to maintain. Last few days I've headed into my garage to workout feeling like a complete loser. I won't go into details, but yea, I ain't got the right mindset lately. Somethings gotta change... NOW!

Maybe take a week off or so? We all have periods like this. You'll get through it.

[almostgone]

Got arms in this morning...my God, 73°F and 90% humidity. Glad I have several large fans in my shop. Had to drop my last exercise...I was gassed and forgot I had appointment to get my head hairs cut this morning.
New weights on 3 of my lifts.

Bicep stretches off of a high bar in rack
Incline d'bell curl-2 w/u, Work-5-2-1.5
Standing EZ curl-1 w/u, Work-5-2.5-1.5
D'bell preacher curl-Work-5-1-2. The last 2 reps were cheats w/ really slow neg.
Seated hammer curl-Work-3.5-drop-2-1.5
D'bell wrist curls-Work -2 sets. 1 palms up and 1 palms down
Tricep stretches.
Triceps press down w/rope handle-2 w/u, Work-3- drop-3.5-2
D'bell skullcrushers-1 w/u, Work-5-2-2

Debating on trying to hit the triceps portion again before work tonight???? Hopefully, I'll be up to it and get in the Smith close grip presses.

[almostgone]

Great post. This particular thought caught my eye. I'm older than you and this mindset is getting tougher to maintain. Last few days I've headed into my garage to workout feeling like a complete loser. I won't go into details, but yea, I ain't got the right mindset lately. Somethings gotta change... NOW!

Don't know if you listen to music while lifting, Rusty. Some days I do....sometimes not. If you do, "Only the Strong Survive" by Stuck Mojo seems to get me in the mood to kick @ss.

[Rusty11]

I took a week off about a month ago. Taking a break from HIT, I've been doing w/u then a couple sets of 8-giving it my all! Weight/reps continue to slowly rise. I look forward to working out and think of what I'm going to do all day at work. Going 3-4 days a week. I feel good. I am motivated to improve. Here's the issue: I look at myself and seem to be going nowhere. Same shit...loI I think I'm going to just f'n eat more and see if that helps. I'm getting really annoyed at the "gee, it must be nice to be skinny" comments. Thanks for the replies

[kelkel]

I'm getting really annoyed at the "gee, it must be nice to be skinny" comments. Thanks for the replies

There's your motivation. Just do it.

[DCI]

Long ass week between work and travelling but was a deload week so was kinda perfectly timed. Cannot wait to hit back hard into it can feel it building already for Monday

[Cuz]

Well fvck I'm coming off after a long nearly 5 months...I'm not worried at all about recovery. Start pct monday. Wish me luck

[Dpyle]

Fvcking wrecked, and still have legs tomorrow! Back was Thursday and killed it, every rep very slow and controlled and held the contraction for 3-5 seconds on all of em. Hit delts and arms so hard today that nearing the end of my session I got an itch on the back of my neck and couldn't reach it.

[Capebuffalo]

Cape you need to get someone to take the photos it will be easier for us to see and also you need better lighting. But from what I can see you have great width and your doing the right thing concentrating on thickness because once you back starts exploding with slabs of tissue over it the whole appearance changes.

Its all about rows IMHO and you need to make sure no matter what kind of row your doing is that your form is 100%, make sure when you at the contraction part of the movement your back is arched inwards, if your back is rounded your not stimulating your back and the stress will go on the biceps. I see this happen all the time I am not saying your doing that because your making great progress but its something you need to constantly think of when doing back.

Attack the width with different row movements, BB rows, T-bar rows, one arm db rows, low pulley rows, hammer strength seated rows, hyperextentions etc. I was a huge dead lifter that's why my lower back is fuked, I have disc problems in a big way and I was told to stop training. I did the opposite because this guy I'm not going to mention because I am not name dropping told me to build that much muscle around my spine and lower back so the muscles take a lot of the stress away from my disc's. It took me sometime to do this but I concentrated on this and my back exploded in size, I stopped DL and slowly built up strength in the row movement with 100% form. Shit sorry Cape I am waffling on and on here sorry mate lol

Carry on hitting those row movements in good form,
include drop setting so you can really concentrate on arching the back inwards so the contraction and stimulation is fully on the back muscles,
attack the width with many different back rowing movements,
try not to be governed by the weight so much, think form is the key and if done correctly you will feel your back pumped and full all day long after a back workout,
slow and controlled reps with excellent form will make your back explode,
watch Yates do his back workout, you'll learn so much from the best back in the game,

Wow very detailed I love it. Would you change hand position on each set or wait till the next back day and use a different hand position? Example bb bent over rows first set use neutral grip and second set use strong grip.

As for deads I don't go to the floor anymore. Are these best utilized at the beginning or end of your workout?

I'll work on a better photo.

[kelkel]

As for deads I don't go to the floor anymore. Are these best utilized at the beginning or end of your workout?

I always loved dead's at the end of a workout. You're already warmed up so less sets are needed as well as slightly less weight. Great compound move for finishing a workout.

[almostgone]

I always loved dead's at the end of a workout. You're already warmed up so less sets are needed as well as slightly less weight. Great compound move for finishing a workout.

Same here. Since I've been doing abs prior to my back sessions to loosen things up and hitting deads last, my lower back has been holding up much better.

[marcus300]

Wow very detailed I love it. Would you change hand position on each set or wait till the next back day and use a different hand position? Example bb bent over rows first set use neutral grip and second set use strong grip.

As for deads I don't go to the floor anymore. Are these best utilized at the beginning or end of your workout?

I'll work on a better photo.

Yes Cape change hand position, the back is huge and made up of many muscles so hitting them all with a variety of movements will stimulate them all. Deads I would recommend done at the end of the workout like ive said before I was a huge DL'er and I mean I bent bars but my lower back exploded when I stopped them, sounds strange but now I have tree trunks down either side of my lower spine by hit my lower back with different movements. Its all about the contraction with the back always and I mean every time you squeeze and contract the back on a movement make sure your back is arched inwards so imagine your trying to crush a walnut between your shoulder blades or lower back this will mean you lower the weight until you have perfect form.

[marcus300]

Great post. This particular thought caught my eye. I'm older than you and this mindset is getting tougher to maintain. Last few days I've headed into my garage to workout feeling like a complete loser. I won't go into details, but yea, I ain't got the right mindset lately. Somethings gotta change... NOW!

You cant maintain that outlook all the time, I cant do it and I have great mind control sometimes you just got to go with the flow and deal with what ever is inside your head. Once your head is free from everyday shit you can focus on the job in hand. I know many will relate to this but we all have hassle of some kind now and again whether its relationship, work, money, friends, family or stuff inside your head what makes it hard to think of normal things like the gym. Once your mind is free you can tunnel everything into your workouts. One thing I can do is use the hassle to fuel my workouts it isn't easy but ive learnt to do it. If your just lacking confidence and motivation take some time off you may need to repair your CNS and you body is telling you take a break.

[marcus300]

Well fvck I'm coming off after a long nearly 5 months...I'm not worried at all about recovery. Start pct monday. Wish me luck

This will be interesting, let us know how you feel mate

[marcus300]

I took a week off about a month ago. Taking a break from HIT, I've been doing w/u then a couple sets of 8-giving it my all! Weight/reps continue to slowly rise. I look forward to working out and think of what I'm going to do all day at work. Going 3-4 days a week. I feel good. I am motivated to improve. Here's the issue: I look at myself and seem to be going nowhere. Same shit...loI I think I'm going to just f'n eat more and see if that helps. I'm getting really annoyed at the "gee, it must be nice to be skinny" comments. Thanks for the replies

We all look at ourselves and think we aren't improving or look skinny. I remember in my 30's when I was fuking huge and I looked in the mirror and thought I looked skinny and wouldn't take my top off. We have mental health issues regarding our bodies lol. You want honest opinions post some pictures of yourself up here or just look back at some photos 2-3 yrs ago and see if you have improved.

[clarky.]

Bi's later. I was supposed to do them yesterday but it was a nice day here so me and misses/kids went fishing lol.
Going to do HIT on the bi's today and see how it works out. HIT works great on every muscle i train but not good at all on bi's . I don't know how this is they just seem to respond better to sets.
I just keep going on each one till i can not curl any more then i rest and go again and i keep doing this till i am total finished.

[marcus300]

Bi's later. I was supposed to do them yesterday but it was a nice day here so me and misses/kids went fishing lol.
Going to do HIT on the bi's today and see how it works out. HIT works great on every muscle i train but not good at all on bi's . I don't know how this is they just seem to respond better to sets.
I just keep going on each one till i can not curl any more then i rest and go again and i keep doing this till i am total finished.

what is your bicep routine?

[clarky.]

what is your bicep routine?

I just mix it up big guy bb curls, db curls , ez bb curls, incline db curls, preacher curls, concentration curls, and i just started doing hammer curls. I pick 2-3 out of them never more that 3.
I just can not hurt them with HIT well some times a little but is i just keep going for sets like i said i get a good burn and they are sore for days.

[almostgone]

I just mix it up big guy bb curls, db curls , ez bb curls, incline db curls, preacher curls, concentration curls, and i just started doing hammer curls. I pick 2-3 out of them never more that 3.
I just can not hurt them with HIT well some times a little but is i just keep going for sets like i said i get a good burn and they are sore for days.

Just wondering, Clarky. Do you have the opportunity to incorporate cable curls of some kind? I throw those in periodically and the constant stress makes a difference for me.
Looking forward to Marcus' and the others input.....I'm lacking nice biceps peaks, myself.

[almostgone]

Shoulders later today....looking forward to the burn!!!

[Cuz]

This will be interesting, let us know how you feel mate

Most definitely will Marcus

[clarky.]

Just wondering, Clarky. Do you have the opportunity to incorporate cable curls of some kind? I throw those in periodically and the constant stress makes a difference for me.
Looking forward to Marcus' and the others input.....I'm lacking nice biceps peaks, myself.

Sorry forgot to mention that one AG yes i do cable curls aswell.

[Rusty11]

You cant maintain that outlook all the time, I cant do it and I have great mind control sometimes you just got to go with the flow and deal with what ever is inside your head. Once your head is free from everyday shit you can focus on the job in hand. I know many will relate to this but we all have hassle of some kind now and again whether its relationship, work, money, friends, family or stuff inside your head what makes it hard to think of normal things like the gym. Once your mind is free you can tunnel everything into your workouts. One thing I can do is use the hassle to fuel my workouts it isn't easy but ive learnt to do it. If your just lacking confidence and motivation take some time off you may need to repair your CNS and you body is telling you take a break.

Great words. The mind is powerful! I pushed through it yesterday and had a tremendous back workout. I usually free my mind before a workout, but decided to concentrate on how pissed I was. What is my other option? Sit around and be a fat slob like every other person I know? Nope


p.s., I freaking love this thread. Read it daily, but just don't post much. It never fails...on days when I feel crappy, I'll come here and you guys inspire me to do better. And when I see the constant support given to everyone...well, there's just no other place like it anywhere

[clarky.]

Great words. The mind is powerful! I pushed through it yesterday and had a tremendous back workout. I usually free my mind before a workout, but decided to concentrate on how pissed I was. What is my other option? Sit around and be a fat slob like every other person I know? Nope


p.s., I freaking love this thread. Read it daily, but just don't post much. It never fails...on days when I feel crappy, I'll come here and you guys inspire me to do better. And when I see the constant support given to everyone...well, there's just no other place like it anywhere

You know rusty i was just thinking the same thing when i was just doing my bi's. Honest no bull sh*t mate. There is no where on the net where you can get this advice no chance it's just class here.

[DrewZ]

x3
Goes for me as well

[clarky.]

Ok did bi's had a good warm up and did some stretching on the bi's.

Cable curl 8,7,6,4 +1 drop

ez bb curl 8,8,4,2

2 sets hammer curls till i could do no more RP used here.

[marcus300]

I just mix it up big guy bb curls, db curls , ez bb curls, incline db curls, preacher curls, concentration curls, and i just started doing hammer curls. I pick 2-3 out of them never more that 3.
I just can not hurt them with HIT well some times a little but is i just keep going for sets like i said i get a good burn and they are sore for days.

Tell me which movements give you doms and a serious pump. Also what rep range do you do for this to happen?

[clarky.]

Tell me which movements give you doms and a serious pump. Also what rep range do you do for this to happen?

Preacher curls, bb curls, incline db curls, cable curls i feel give me the best bi work out marcus. These are in the 10-15 rep range if i'm doing sets but can't get as much as that with incline db curls as i do them last when i use them.

My bi's are very sore the now from the work out earlier.

[marcus300]

Preacher curls, bb curls, incline db curls, cable curls i feel give me the best bi work out marcus. These are in the 10-15 rep range if i'm doing sets but can't get as much as that with incline db curls as i do them last when i use them.

My bi's are very sore the now from the work out earlier.

Do you train alone

[clarky.]

Do you train alone

Yes.

[Dpyle]

Legs are beyond spent. Tho days session was super intense. Kept making puddles everywhere I went.

Leg extensions: 3 warmups a little heavier each set, 1 feel, 1 working w 3 drops

Leg press: 2 feel sets to check the knees, 1 working w 3 hands on knees forced reps

Hack squat: 1 feel, 1 working w 3 forced, 2nd working consisting of slow negatives and forced positives for 7 reps

Lying leg curls: 1 feel, 1 working 2 drops

Standing leg curls: 1 feel, 1 working with RP till I couldn't squeeze another partial.

Cramped up and near hit the ground trying to carry the little one to the car.

[DrewZ]

Just hit chest and tri's

I did my routine in reverse as compared to last week.

Started low to high cable cross overs this time instead of a finisher.

Concentration and intensity on high today, got a painful pump in the chest which I never get.

Can't wait for the DOMS! I almost never get DOMS in the chest unless I've missed a few weeks.

[hawk14dl]

Having problems with my chest. I just can't seem to get it to work, can't get any growth. Since I started hit my bis/ tris back and legs have shown pretty good results, but I can't seem to isolate my chest.
I'm apparently very shoulder dominate in my bench. The part of the pec that connects to the shoulder is always sore after chest day, but never the lower part of my chest.
I start with flat bb bench, then decline, then flies.

Any suggestions?

[almostgone]

Shoulder lift deferred until the morning. Just got called into work early.

[Hazard]

Having problems with my chest. I just can't seem to get it to work, can't get any growth. Since I started hit my bis/ tris back and legs have shown pretty good results, but I can't seem to isolate my chest.
I'm apparently very shoulder dominate in my bench. The part of the pec that connects to the shoulder is always sore after chest day, but never the lower part of my chest.
I start with flat bb bench, then decline, then flies.

Any suggestions?

I'm the same exact way.....

Lately I've been doing incline with smith or bar and I've been concentrating on the mind muscle connection. Try to focus on using your chest..... Get a nice deep stretch on the negative.

Next is incline dumbell press at a different angle than I did for the smith. Get a deep stretch and concentrate on the mind muscle connection.

Next is incline dumbell flyes. These I REALLY feel..... Squeeze your chest at the top of the movement. Keep your arms slightly bent, especially at the top...... You don't want to take pressure off the pecs by straightening your arms.

Last is cable crosses. Heavy as possible with keeping good form. I get the deepest stretch with this movement.

I've tried a lot of stuff and currently I'm finding this to be the best routine for me. I've made more progress in the last few months than I have in years. You really have to concentrate on using your pecs...... Slow it down and feel the stretch.