**Marcus's HIT Dungeon**

[Knockout_Power]

I hate decline... just feels like Im trying to cheat a flat or incline press... I only do incline work with weights and then hit the lower portions with cables. Ive never really had a problem building chest so it may just be easier for me... unlike tris which I have done almost everything and they will not grow... I have 18" biceps, literally, no tricep in there

[marcus300]

I first pm'd Marcus about 4 months ago, 1 month prior to the start of my cycle to seek advice on training, diet, and the cycle itself. I had always read his articles and when I saw his avi with the double bicep shot, my jaw dropped and I knew he was the MAN to talk to. At 42 I decided I was a long way from where I wanted to be and maybe I didn't know everything.
Marcus took the time to answer my PM's and set me straight. I abandoned my old practices and embraced HIT style training and adopted rest/pause, drop sets, partials and negatives. These were techniques that I had stopped doing but when he explained the importance of these techniques and with the enthusiasm that he spoke about them, I was sold.
I just finished my 12 week Tes E/Tren E cycle and couldn't be happier with the results and I know I wouldn't have had the same experience if I hadn't listened to Marcus and adopt his training philosophies. Once I started HIT training and felt the pain that I longed for I thought to myself "The MAN Is A Genius!" I will never go back to my old way of training.
Thanks for opening the door Marcus!

Hey thanks BB for the kind words and its good to hear you are making progress

keep up the good work and pm me anytime

thanks a lot

[gearbox]

I hate decline... just feels like Im trying to cheat a flat or incline press... I only do incline work with weights and then hit the lower portions with cables. Ive never really had a problem building chest so it may just be easier for me... unlike tris which I have done almost everything and they will not grow... I have 18" biceps, literally, no tricep in there

I know its used a lot of maybe genetics is why tour tricep is lagging.
I love decline I feel it working my cbest well like dumbbell flat.
Incline I feel to much shoulders

[Knockout_Power]

I may try to incorporate decline dumbell flys to see how they feel over cables....

Marcus, sorry for mini-hijacking the thread

[Brick]

Decline is the most effective chest exercise according to dorian! Marcus may have a different opinion.
I gave up flat bench about 5 years ago. I decline and dumbbell press (I know you can't)
Imo without decline incline and some flies your gtg. But its train heavy heavy heavy with perfect form and forced reps and negatives.
I always work out with a partner on chest day but because on the minimal rest in between I will do my full work out he spots me then we switch. At gym about one hour total for just chest.

you know I actually read that about decline and Dorian.

From my knowledge of decline and 'how and when' my shoulder hurts I think the ROM of decline should be good for me, my shoulder hurts from bench more at the top part of the movement, the lockout when your shoulder 'rolls in' so to speak, Im not sure how to describe it.

My training style is like Dorians, 10-12, 8, 6 + forced and negative (when I have a spot) and drop sets, little rest

[marcus300]

hey Marcus....how do you incorporate your negatives in your workout. do you do your working sets first....lets say....6 sets then after that you do 5 negative sets? or do a set then do a negative and repeat? and if you're adding dropsets are you doing working set....negs....then dropset?
after reading the way you do your workouts I gave it a shot yesterday and my back feel lovely....was just curious on how YOU did it....thanks

Doing HIT correctly you will not have enough energy/gas/stamina to complete that many sets. Its typically two feel good sets or warm ups and one working set to the max with forced reps negatives etc. I will let "the man" elaborate more.
In my experience for chest as an example I am complete done warm up and all in 35 mins of doing chest. And my chest is more sore in the 35 mins then it has been before when I was doing a 1.5 hour work out. Basically I did not push to the MAX. It takes a certain mind set to push to the MAX.
And my bench has went up 20 lbs in a few months and I have been stuck at 3 plates for awhile.

Cancer82 - gearbox is right

First there are many styles of HIT, there isnt one style what fits all. With HIT you shouldnt be doing many sets, once you have warmed up you should be doing one or two workinbg sets and thats it, usually one working is enough but depends on the muscle group you may throw another in to make sure its at total failure and beyond personally I would either incorporate dropsets in my working set or forced and negs. If you read some of my workouts you will see how I use them but an example would be - incline dumbell press, ive fully warmed up and on my working set which would be a weight what I would be able to do around 4,5 reps- what I mean by this is it would be impossible to do another rep no matter what I am at total positive muscle failure and not one further rep can be obtained, at this stage I would do two forced reps which my training partner would help me with, this would take me beyond failure and into the pain zone, at this stage I cant do another rep, ive done 2 forced and now I will do 2 negatives, I will slowly lower the weight and my partner will help me get it up to do another neg - after postitive strength as totally gone the only strength you have left is negative or static so by doing negs at this stage after forced you have recruited every single muscle fiber in your upper chest and you have overloaded the muscle completely, this will produce some serious size BUT you have to make sure your going to failkure on at each section, dont leave anything in the tank and kid yourself, when your doing your reps you must go to failure wheather thats at 4 ,5,6 reps what eevr it is you go to total positive failure then do 2 forced reps and then 2 negative reps and the job is done....thats forced and negtaives....dropsets are another method to take you to total failure and beyond

Do you understand this?

[marcus300]

Marcus:

Follow your thread every day, very informative!
Been using your hit style for a while. Started with following exactly Dorian routine and now tweaked it to myself. I do have a question though about my chest day.

My rotator cuff is off and on. Right now it's off. I am doing therapy on it and it only affects my chest day and shoulder day to an extent. Can you tell me if what I am doing is enough?

Incline BB or DB
incline flies
Machine flies
Cable crossover (FST-7, 7 sets, 30 sec rest, usually 12,12,10,9,8,6,6)

I cannot do flat bench of DB. Shoulder gives out way before chest!

Thats fione if there is no pain, starnge how you can do incline with RC problems but go with how your body feels and reacts and let your RC repair, when I get issues I just work around them and do what feels best for me, your body will tell you if its too much

[Brick]

Thats fione if there is no pain, starnge how you can do incline with RC problems but go with how your body feels and reacts and let your RC repair, when I get issues I just work around them and do what feels best for me, your body will tell you if its too much

thanks Marcus, its been feeling good, can't wait to go back on cycle cuz its better on cycle!

[marcus300]

Decline is the most effective chest exercise according to dorian! Marcus may have a different opinion.
I gave up flat bench about 5 years ago. I decline and dumbbell press (I know you can't)
Imo without decline incline and some flies your gtg. But its train heavy heavy heavy with perfect form and forced reps and negatives.
I always work out with a partner on chest day but because on the minimal rest in between I will do my full work out he spots me then we switch. At gym about one hour total for just chest.

I am too in the gym for only a short period, usually its under 45mins and I am out going home feeding

With chest movements you try them all and stick with what works, I havent done flat bench in years but I do flat hammer strength machine which hit my chest completely different and takes that pressure off my joints,we are lucky we have this machine because if we didnt I would do decline as an alternative..I also agree resting around 1min inbetween sets is the way to go its hard and intense but thats what builds and recruits those fibers, keep it intense guys at all times..

[marcus300]

I hate decline... just feels like Im trying to cheat a flat or incline press... I only do incline work with weights and then hit the lower portions with cables. Ive never really had a problem building chest so it may just be easier for me... unlike tris which I have done almost everything and they will not grow... I have 18" biceps, literally, no tricep in there

My main focus is on incline, I start with incline and my upper chest just blows up with blood, looks and feels crazy

[gearbox]

My main focus is on incline, I start with incline and my upper chest just blows up with blood, looks and feels crazy

Do you feel more.pressure on your shoulders (rc) when doing incline vs decline or flat dumbbells.

Which machine are.you using to replace decline? You said it is easier on your joints.
I use to do incline but since Ronnie Rowland said to do cables on flat bench with reverse grip for mid upper I have been doing that. And hitting military press on shoulder days hard. Which obviously works upper chest a little also. Thoughts?

[Zodiac82]

Cancer82 - gearbox is right

First there are many styles of HIT, there isnt one style what fits all. With HIT you shouldnt be doing many sets, once you have warmed up you should be doing one or two workinbg sets and thats it, usually one working is enough but depends on the muscle group you may throw another in to make sure its at total failure and beyond personally I would either incorporate dropsets in my working set or forced and negs. If you read some of my workouts you will see how I use them but an example would be - incline dumbell press, ive fully warmed up and on my working set which would be a weight what I would be able to do around 4,5 reps- what I mean by this is it would be impossible to do another rep no matter what I am at total positive muscle failure and not one further rep can be obtained, at this stage I would do two forced reps which my training partner would help me with, this would take me beyond failure and into the pain zone, at this stage I cant do another rep, ive done 2 forced and now I will do 2 negatives, I will slowly lower the weight and my partner will help me get it up to do another neg - after postitive strength as totally gone the only strength you have left is negative or static so by doing negs at this stage after forced you have recruited every single muscle fiber in your upper chest and you have overloaded the muscle completely, this will produce some serious size BUT you have to make sure your going to failkure on at each section, dont leave anything in the tank and kid yourself, when your doing your reps you must go to failure wheather thats at 4 ,5,6 reps what eevr it is you go to total positive failure then do 2 forced reps and then 2 negative reps and the job is done....thats forced and negtaives....dropsets are another method to take you to total failure and beyond

Do you understand this?

that explains it perfectly....and I would assume if u dont have a partner to do forced and negatives at the point where positive strength is gone this is where u would do dropsets? out of curiosity why do u only do two forced and negatives have u tried more and this is what u found to be best? thanks

[gearbox]

that explains it perfectly....and I would assume if u dont have a partner to do forced and negatives at the point where positive strength is gone this is where u would do dropsets? out of curiosity why do u only do two forced and negatives have u tried more and this is what u found to be best? thanks

I do forced and negatives cause Marcus told me too! Lol
Forced and negatives is the same weight you were originally doing so you are taking your muscle to the extreme rather then a short rest for drop set

[MR-FQ320]

Marcus, I would PM you but i cannot PM at the moment, I would like your opinion please, I wish to start HGH, I have 90iu waiting for me at the Post Office right now, I have just finished a cycle and in PCT, I wish to make my Fiance pregnant again before starting my next cycle, should I start the HGH tomorrow or hold off until shes pregnant and blast with HGH at the same time or let it 'build up' and let my body get used to HGH before i introduce AAS, TBH i plan on doing GH for a couple of years with blast cycles of AAS folloed by a PCT EVERYTIME (8weeks AAS, 4weeks PCT, 4Weeks prime). I also wish to compete, say may 2014, would i be better doing the aforementioned plan or just GH and blast/cruise obviousley after GF is with child.

Thanks

[Capebuffalo]

Marcus, I would PM you but i cannot PM at the moment, I would like your opinion please, I wish to start HGH, I have 90iu waiting for me at the Post Office right now, I have just finished a cycle and in PCT, I wish to make my Fiance pregnant again before starting my next cycle, should I start the HGH tomorrow or hold off until shes pregnant and blast with HGH at the same time or let it 'build up' and let my body get used to HGH before i introduce AAS, TBH i plan on doing GH for a couple of years with blast cycles of AAS folloed by a PCT EVERYTIME (8weeks AAS, 4weeks PCT, 4Weeks prime). I also wish to compete, say may 2014, would i be better doing the aforementioned plan or just GH and blast/cruise obviousley after GF is with child.

Thanks

90 ius ? Is that a typo? If you ran 4 ius a day that's only 22 days. Growth need to be run a long time. Over 6 months.how much more are you going to buy?

[gearbox]

90 ius ? Is that a typo? If you ran 4 ius a day that's only 22 days. Growth need to be run a long time. Over 6 months.how much more are you going to buy?

Cape's right. I just talked to Marcus and he said 5 iu's for good fat loss and shredding but building muscle is 8-10 iu's ed. He may even say more per day!

[MR-FQ320]

90 ius ? Is that a typo? If you ran 4 ius a day that's only 22 days. Growth need to be run a long time. Over 6 months.how much more are you going to buy?

Correct 90iu,4iu per day to start, 5 on 2off = 1 month supply. Delivery is next day, supplier said just to buy a small amount to start with to make sure I like it, Im going to buy it monthly as always on stock ( I have the means to buy a years worth at 8ius per day if required but i do not see the point) and run it indefinitely well until I happy with my body lol mainly for fat loss Im going to use AAS for muscle growth ( still plenty of room for manouvre in that department). So start now or later ?

Oh and it IS pharma grade. I contemplating blast and cruising the hgh with short burst AAS cycles coincided.

[marcus300]

Do you feel more.pressure on your shoulders (rc) when doing incline vs decline or flat dumbbells.

Which machine are.you using to replace decline? You said it is easier on your joints.
I use to do incline but since Ronnie Rowland said to do cables on flat bench with reverse grip for mid upper I have been doing that. And hitting military press on shoulder days hard. Which obviously works upper chest a little also. Thoughts?

I feel no pressure on incline but I get an awful feeling when doing flat or decline and havent done flat bar bell bench press for years and my chest is huge. The machine I use for flat/decline is the hammer strength flat press for some reasson this machine is great and I dont get any pressure or wrong feelings in my joints anywhere. The groove of this machine starts of flat and on the way up it comes inwards so there is no triceps involvement and just pure chest, great machine.

Do what ever works, ive detailed some of my chest workouts in this thread even though I do swap and change things around I usually stick with that. Ive never done reverse grip and wouldnt want to to be honest for any chest movements but if your getting gains stick with them.

[marcus300]

that explains it perfectly....and I would assume if u dont have a partner to do forced and negatives at the point where positive strength is gone this is where u would do dropsets? out of curiosity why do u only do two forced and negatives have u tried more and this is what u found to be best? thanks

Thats right at the point of failure if you aren't doing forced and negs then this is the point were you would dropset.
I do dropsets at certain times and with certain bodyparts because I feel some grow better with this method but your correct if you haven't got a training partner you can use the dropset protocol. You go to positive failure so you cant do another rep even if your life depended on it and then do 2 dropsets, on each drop you take yourself to positive failure again so after the last drop your in a very painful place hahah and you have recruited a lot of fibers and fully stimulated growth.

This is were many fail, many don't train hard enough to build serious size. The size what makes people turn around when you walk past, the size what makes everyone look at you like your from another planet. You have to train to complete failure and beyond, many read this but don't implement it correctly but once you learn how to take yourself to total positive failure you can start going beyond failure which is were the serious pain starts. I cant emphasize this enough about training hard and intense this is were you stimulate growth, this is were you recruit all your muscle fibers and fully overload your body so it as no other way to go except to grow big. Short heavy intense work-outs go home and feed and watch your body change!!!

The reason why I say 2 forced reps and 2 negative reps is because I've found once I've reach total positive failure were its impossible to do another rep I can only do another 2 forced reps before all my strength fades and the same happens with negs. Now if you feel you can do 3 forced and 3 negs go for it but if your doing 4-6 forced and same with negs you aren't going to total failure on your straight working sets, your leaving something in the tank to complete the forced and negs and this shouldn't be happening. Once you truly hit failure on your own you haven't got much left even with forced reps so usually that's around 2 reps at the most in many cases and if you can do a lot more your not training to true failure on your working set.

Trust me, many people live off steroids and blow up and blow back down and don't truly build any serious tissue for yrs, why because they aren't training correctly. Many diet and waste away muscle tissue and many others just don't take the body to hell and back with training and if your looking for that serious size what I've mentioned what turns heads you have to train to these levels

[marcus300]

Marcus, I would PM you but i cannot PM at the moment, I would like your opinion please, I wish to start HGH, I have 90iu waiting for me at the Post Office right now, I have just finished a cycle and in PCT, I wish to make my Fiance pregnant again before starting my next cycle, should I start the HGH tomorrow or hold off until shes pregnant and blast with HGH at the same time or let it 'build up' and let my body get used to HGH before i introduce AAS, TBH i plan on doing GH for a couple of years with blast cycles of AAS folloed by a PCT EVERYTIME (8weeks AAS, 4weeks PCT, 4Weeks prime). I also wish to compete, say may 2014, would i be better doing the aforementioned plan or just GH and blast/cruise obviousley after GF is with child.

Thanks

90 ius will do nothing and it needs to be ran at least 6 months. I wouldnt start hgh if you only have 90ius I would get more before starting a hgh programme, a lot more.

What your planning on running hgh for? fat loss, condition, health benefits, muscle tissue gains etc?

Your short cycle calculations are a little out aswell, you need good time off unless your going to cruise,

Impossible to say when your girl will get pregnant especially seeing that you just came off cycle, could be soon could be yrs off, who knows!!

Priming for 6-8 weeks at first then hitting a SHC will produce serious gains if youd esign the cycle correctly, train right and eat enough food to feed the growth spurt.

[marcus300]

Correct 90iu,4iu per day to start, 5 on 2off = 1 month supply. Delivery is next day, supplier said just to buy a small amount to start with to make sure I like it, Im going to buy it monthly as always on stock ( I have the means to buy a years worth at 8ius per day if required but i do not see the point) and run it indefinitely well until I happy with my body lol mainly for fat loss Im going to use AAS for muscle growth ( still plenty of room for manouvre in that department). So start now or later ?

Oh and it IS pharma grade. I contemplating blast and cruising the hgh with short burst AAS cycles coincided.

what make of gh is it because there are a lot of fakes in the UK at the moment especially some pharm grade ones...

[MR-FQ320]

what make of gh is it because there are a lot of fakes in the UK at the moment especially some pharm grade ones...

It's GenTropinAQX http://www.gen-tropin-aqx.com/

I've been assured its pharma and all my research says its g2g. I only bought a months worth to test the water with it, if its junk I won't buy anymore, if its good ill buy 6 months worth.

[marcus300]

It's GenTropinAQX http://www.gen-tropin-aqx.com/

I've been assured its pharma and all my research says its g2g. I only bought a months worth to test the water with it, if its junk I won't buy anymore, if its good ill buy 6 months worth.

I dont think thats pharm grade, its generic and there are loads in the UK what are complete fakes, around the Wales/North area especially

[MR-FQ320]

I think it was shipped from Birmingham possibly. I heard about fakes in Wales.
Any way to test ? Pee on a pregnancy test ? Boil in water ? Blood work ?

I can get Pfizer, Nordtropin, Sedico,Lilly, omnitrope sandoz, would you recommend any of those ?

[AD]

^^^nice car bro

Sorry for the sidetrack.

[marcus300]

I think it was shipped from Birmingham possibly. I heard about fakes in Wales.
Any way to test ? Pee on a pregnancy test ? Boil in water ? Blood work ?

I can get Pfizer, Nordtropin, Sedico,Lilly, omnitrope sandoz, would you recommend any of those ?

forget testing its a can of worms.

Pfizer or Lilly should be great

[MR-FQ320]

forget testing its a can of worms.

Pfizer or Lilly should be great

So do the same dosages apply for these two ? 4iu per day for fat loss and 8+ for muscle growth ? Appreciate your opinions, sorry for clogging up your thread.

[marcus300]

So do the same dosages apply for these two ? 4iu per day for fat loss and 8+ for muscle growth ? Appreciate your opinions, sorry for clogging up your thread.

If your after muscle growth go with 8ius but it needs to be ran for long periods other than that 4ius for fat loss etc is good.

[marcus300]

Not trained for 3 days due to work schedule, I'm ready now lol ergggg

[Capebuffalo]

Just curious. A kit comes with 100 ius. How only 90?

[milky01623]

Not trained for 3 days due to work schedule, I'm ready now lol ergggg

Welcome to my world lol

[MR-FQ320]

Just curious. A kit comes with 100 ius. How only 90?

3x30iu pre mixed

[Capebuffalo]

3x30iu pre mixed

Never buy premixed

[MR-FQ320]

Never buy premixed

Ask an obvious question time : why ? Loss of potency, turn bunk?

[Capebuffalo]

No legit comes premixed. None. When reconstituted it has a life of a certain amt of days. How long has it been constituted. 1 wk 1 month. No legit.

[marcus300]

Welcome to my world lol

Just been and done delts

[Zodiac82]

Thats right at the point of failure if you aren't doing forced and negs then this is the point were you would dropset.
I do dropsets at certain times and with certain bodyparts because I feel some grow better with this method but your correct if you haven't got a training partner you can use the dropset protocol. You go to positive failure so you cant do another rep even if your life depended on it and then do 2 dropsets, on each drop you take yourself to positive failure again so after the last drop your in a very painful place hahah and you have recruited a lot of fibers and fully stimulated growth.

This is were many fail, many don't train hard enough to build serious size. The size what makes people turn around when you walk past, the size what makes everyone look at you like your from another planet. You have to train to complete failure and beyond, many read this but don't implement it correctly but once you learn how to take yourself to total positive failure you can start going beyond failure which is were the serious pain starts. I cant emphasize this enough about training hard and intense this is were you stimulate growth, this is were you recruit all your muscle fibers and fully overload your body so it as no other way to go except to grow big. Short heavy intense work-outs go home and feed and watch your body change!!!

The reason why I say 2 forced reps and 2 negative reps is because I've found once I've reach total positive failure were its impossible to do another rep I can only do another 2 forced reps before all my strength fades and the same happens with negs. Now if you feel you can do 3 forced and 3 negs go for it but if your doing 4-6 forced and same with negs you aren't going to total failure on your straight working sets, your leaving something in the tank to complete the forced and negs and this shouldn't be happening. Once you truly hit failure on your own you haven't got much left even with forced reps so usually that's around 2 reps at the most in many cases and if you can do a lot more your not training to true failure on your working set.

Trust me, many people live off steroids and blow up and blow back down and don't truly build any serious tissue for yrs, why because they aren't training correctly. Many diet and waste away muscle tissue and many others just don't take the body to hell and back with training and if your looking for that serious size what I've mentioned what turns heads you have to train to these levels

thoroughly explained....much appreciated

[milky01623]

Just been and done delts

Highly unfair my eyes are emerald green with envy :-)

[MR-FQ320]

No legit comes premixed. None. When reconstituted it has a life of a certain amt of days. How long has it been constituted. 1 wk 1 month. No legit.

Ive picked iy up now, They manufacture it like that....http://www.gen-tropin-aqx.com/about-.../how-supplied/

F knows why, and it was made 15/may/2012, well thats why I only bought a relatively small amount.

[MR-FQ320]

Just been and done delts

me too, toasted rear delts, pumped em up like never before