**Marcus's HIT Dungeon**

[Tron3219]

Did arms tonight. FVCKING KILLED IT!!! My arms feel like they are stretching the skin as I type this. Hands are shaky, sitting in my truck for 5 minutes still panting and sweating. Went to complete failure every set, plus half and quarter rep. Veins popping out of my firehead, shoukders, chest arms! grunting growling turning res as the devil. Holy fvck my arms are burning! Like someone rubbed icyhot on them! I went to fvckin war tonight! Thanks Marcus!

-TroN-

[gearbox]

What is this official delts day and I didn't get the memo!

Tron-nice on killing the arms. I will try to do the same on sat!

[marcus300]

Did arms tonight. FVCKING KILLED IT!!! My arms feel like they are stretching the skin as I type this. Hands are shaky, sitting in my truck for 5 minutes still panting and sweating. Went to complete failure every set, plus half and quarter rep. Veins popping out of my firehead, shoukders, chest arms! grunting growling turning res as the devil. Holy fvck my arms are burning! Like someone rubbed icyhot on them! I went to fvckin war tonight! Thanks Marcus!

-TroN-

Hey Tron our little talk via pm worked then did it?
sounds like you was fired up and you tore it to bits in the gym, this is how you stimulate all those fibers what will induce serious growth, this is how you train if you want heads to turn, you want size and jmuscle tissue you have to earn it in hell first. Now you know put it all in practise and watch yourself grow. Love the motivation and sounds like a great workout, wish I was there

[marcus300]

What is this official delts day and I didn't get the memo!

Tron-nice on killing the arms. I will try to do the same on sat!

Well yesterday I didnt have a partner so I decided to do some dropsets and it went like this

dumbells press

2-3 warm up sets of around 20 reps each set(increasing the weight each set)
1 working set - 6 reps to complete failure -dropset straight away and did another 4 1/2 reps to failure - dropset and did another 5 1/2reps - eyeballs shaking during the last set and serious muscle pump pain

Dumbell lateral raises
1 feel set - 15 reps
2 working set - 6 reps to failure -dropset another 4 1/2 reps - dropset another 6 1/2 reps - after 2 working sets my delts are on fire and couldnt hold my arms up without them aching

shrug's

1 feel set
2 working sets - triple dropset -failure on each drop

bent over laterals
3 working sets of 15,12,10

abs

home and feed

[marcus300]

Do you know what Nemesis means?

http://www.youtube.com/watch?v=aocAU7nW3D8

[panntastic]

Do you know what Nemesis means?

http://www.youtube.com/watch?v=aocAU7nW3D8

Was on tv the other night just got to watch it every time.
Brilliant British film one of the best

[Tron3219]

Hey Tron our little talk via pm worked then did it?
sounds like you was fired up and you tore it to bits in the gym, this is how you stimulate all those fibers what will induce serious growth, this is how you train if you want heads to turn, you want size and jmuscle tissue you have to earn it in hell first. Now you know put it all in practise and watch yourself grow. Love the motivation and sounds like a great workout, wish I was there

Yeah it did, idk if Its the insatiable desire to get fvcking massively huge or the gram-o-test kicking in. But my workouts have been more and more intense everyday. I think talking to you yesterday iced my cake! People were looking at me like I was a ware wolf or something. I could feel everyone looking at me out of the corner of their eyes. It was great!
Today...dead lift days! Gonna need a wheelchair!

-TroN-

[marcus300]

Yeah it did, idk if Its the insatiable desire to get fvcking massively huge or the gram-o-test kicking in. But my workouts have been more and more intense everyday. I think talking to you yesterday iced my cake! People were looking at me like I was a ware wolf or something. I could feel everyone looking at me out of the corner of their eyes. It was great!
Today...dead lift days! Gonna need a wheelchair!

-TroN-

Sounds great and glad it helped big back day for me aswell

[Tron3219]

Was on tv the other night just got to watch it every time.
Brilliant British film one of the best

Never seen it...
Now don't slap my hand here, but what movie is it

-TroN-

[marcus300]

^^ Snatch

[panntastic]

^^ Snatch

It's a guy Ritchie film
You need to watch lock stock an 2 smoking barrels
Then snatch both proper cockney gangster films and have a hilarious comedy element aswell

[Tron3219]

Sounds great and glad it helped big back day for me aswell

What's ur typical workouts for back? I'm assuming deads are a staple? I like weighted pull ups and bent over rows. Usually what my back workout is like. Anything u think I should include?

-TroN-

[Tron3219]

It's a guy Ritchie film
You need to watch lock stock an 2 smoking barrels
Then snatch both proper cockney gangster films and have a hilarious comedy element aswell

Not big on movies, all I have time for is work, gym, eat...occasional homebrew lol I read a lot at work. But I'll try n check these out

-TroN-

[Buster Brown]

Those Guy Ritchie films are an absolute must. Rock-n-Roller was excellent as well.

[marcus300]

What's ur typical workouts for back? I'm assuming deads are a staple? I like weighted pull ups and bent over rows. Usually what my back workout is like. Anything u think I should include?

-TroN-

I don't do deads anymore infact I havent touched them for a long time but my lower back is very thick and has a canyon driving down the centre, my lower back is sensitive and I have injury due to heavy lifting in my younger days so no deads for me anymore, I do weighted hypers now

Just done back

close grips pulldowns
2 warm up sets high reps
1 working set - failure +triple dropset

bent over rows
2 feel sets
1 working set - failure+triple dropset

one arm dumbell rows
2 working sets - failure

hammmer strength wide grip pulldowns
2 working sets - failure then rest pause

hyperextentions
weighted 3 sets to failure + dropset

I normally focus on either wide or thickness depending how I feel, for me this gives me more time and I can concetrate on going to my limit when I do this and in all honesty made my back very thick and wide over the years.

[AD]

Boss, what do you consider as width exercises? And which as thickness exercises?

[marcus300]

Boss, what do you consider as width exercises? And which as thickness exercises?

I will always throw in some movements for both in a workout but the main focus is on either width or thickness. Thickness I love anything rowing at all different angles like seated rows, bar bell, dumbell and also machine rows. Width I will hit overhead pulls, close grip,wide grip, pull ups etc. The back is huge and the amount of area what needs to be worked is huge so not neglecting any area will produce a big thick wide back, if I had to pick one movement whats made my back grow it would be the rowing movement, I do this Dorian style around the 45 degree angle and its pack on loads of size, I love rowing

[Capebuffalo]

I will always throw in some movements for both in a workout but the main focus is on either width or thickness. Thickness I love anything rowing at all different angles like seated rows, bar bell, dumbell and also machine rows. Width I will hit overhead pulls, close grip,wide grip, pull ups etc. The back is huge and the amount of area what needs to be worked is huge so not neglecting any area will produce a big thick wide back, if I had to pick one movement whats made my back grow it would be the rowing movement, I do this Dorian style around the 45 degree angle and its pack on loads of size, I love rowing

Any benefit to doing width one week and thickness the next. Or do both each week. I know you do both. But your not normal. Lol

[marcus300]

Any benefit to doing width one week and thickness the next. Or do both each week. I know you do both. But your not normal. Lol

My main focus when doing back will be either width or thickness, even though I will drop in the odd movement for either width/thickness ( for warming the whole area up) my priority will be one only. For me ive seen huge benefits for doing this over the last 12 months, my back feels so sore when I do either width or thickness I just know its better for me, the area is really big so with how I train I usually pick one and go with that all out, unless I feel extra extreme and hit both which isnt uncommon but its not often. I do back once per week

[AD]

I do t-bar instead of barbell row. Is one better than the other? Do i need both or either one?

[marcus300]

I do t-bar instead of barbell row. Is one better than the other? Do i need both or either one?

Ive done plenty of T-bars and they are great, different angle, different area attacked so keep with them if your getting results. I love the bar bell row at 45 degree and one arm db rows. I remember one workout I had with T-bars with this fuking headcase bodybuilder, this was around 15 yrs ago so you can tell how extreme it was if I still remember but on this occasion we had loads of plates on the T-bar and we were dropsetting to failure on each plate, its was torture and I nearly passed out due to me not getting enough oxygen in my lungs, every plate we took off we went to failure each time and it was so painful, sweat was dripping all over my partner when he was taking the plates off and I had to lay on the floor afterwards for at least 10 mins to recover, wehn I stopped the whole gym was watching it was so funny.

[human project]

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!

I love hit training in cardio as well as lifting!!! Its a must... Now don't get me wrong i use alternating days specifically designed for mass and for this I use strongman training which I do 1-2 times a week... The rest of my workouts are as high of intensity as possible... I've just recently cut my workout time down to 25-30min max one muscle group at a time in the am and another muscle group in the same fashion on my lunch break from work.. Other then pushing the sled, flipping tires, pulling trucks, or the conans wheel I don't even do cardio anymore... If I do its short 30min walks or elliptical if I get too crazy on my nite time peanut butter. "That's 1-2 times a week at most... This program has literally transformed my body. Marcus know his shit... Guess that's why they pay him lol

[human project]

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.

I think the point of hit trainning is not only forced failure but pushing your self beyond.. When you can not perform one more rep in a given exercise you rest 10-15 sec and immediately go again, "you may only get 2-3 reps but you continue this until one rep is unable to be completed" after one exercise I usually go immediately to another with no more then one min of rest except for legs where I give myself 2min...

Hey Marcus you ever try this??? You start with flat bench putting on something stupid light ie "135" do 10 reps rest 10 seconds then do 9 reps rest 10 seconds then hit 8 reps, 10 second rest and continue until the last 2 sets and then go to failure. Repeat with incline and then flat.... Its a quick workout that gives a deep pump and burn like no other exercise

[human project]

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!

I've torn mine three times... Until your 100% healed "which you may never be until a GOOD SURGEN fixes you" don't go all the way down to your chest. Especially with a barbell... From my experience this just puts way too much pressure on my cuff

[gearbox]

I've torn mine three times... Until your 100% healed "which you may never be until a GOOD SURGEN fixes you" don't go all the way down to your chest. Especially with a barbell... From my experience this just puts way too much pressure on my cuff

Sorry about that human. Any reason why you think it happened 3 times

[marcus300]

I love hit training in cardio as well as lifting!!! Its a must... Now don't get me wrong i use alternating days specifically designed for mass and for this I use strongman training which I do 1-2 times a week... The rest of my workouts are as high of intensity as possible... I've just recently cut my workout time down to 25-30min max one muscle group at a time in the am and another muscle group in the same fashion on my lunch break from work.. Other then pushing the sled, flipping tires, pulling trucks, or the conans wheel I don't even do cardio anymore... If I do its short 30min walks or elliptical if I get too crazy on my nite time peanut butter. "That's 1-2 times a week at most... This program has literally transformed my body. Marcus know his shit... Guess that's why they pay him lol

Thanks HP, much appreciated and glad you have got something from this thread

[Hunter]

marcus would you feel comfortable helping with a program that is designed for adventure races?

[marcus300]

marcus would you feel comfortable helping with a program that is designed for adventure races?

What's adventure racing?

[Knockout_Power]

marcus would you feel comfortable helping with a program that is designed for adventure races?

Like "the Amazing Race"?

[kronik420]

Like "the Amazing Race"?

so an endurance program..?

[Capebuffalo]

Adventure racing (also called expedition racing) is a combination of two or more endurance disciplines, including orienteering (if an orienteering map is used) and/or navigation (when non-orienteering maps are used), cross-country running, mountain biking, paddling and climbing and related rope skills. An expedition event can span ten days or more while sprints can be completed in a matter of hours. There is typically no suspension of the clock during races, irrespective of length; elapsed competition time runs concurrently with real time, and competitors must choose if or when to rest.
Adventure racing historically required teams to be of a specified size and to include both men and women, but many races no longer restrict team size and include single-sex divisions. Some also include age-based categories.

[marcus300]

Adventure racing (also called expedition racing) is a combination of two or more endurance disciplines, including orienteering (if an orienteering map is used) and/or navigation (when non-orienteering maps are used), cross-country running, mountain biking, paddling and climbing and related rope skills. An expedition event can span ten days or more while sprints can be completed in a matter of hours. There is typically no suspension of the clock during races, irrespective of length; elapsed competition time runs concurrently with real time, and competitors must choose if or when to rest.
Adventure racing historically required teams to be of a specified size and to include both men and women, but many races no longer restrict team size and include single-sex divisions. Some also include age-based categories.

I don't think this is my area to be honest

[Capebuffalo]

I don't think this is my area to be honest

I wouldn't think you were built for speed.

[marcus300]

I wouldn't think you were built for speed.

Not really, just short speed bursts

[Capebuffalo]

Not really, just short speed bursts

Yeah through walls and shit

[milky01623]

Ha my turn I'm off to cause serious damage to my chest and triceps

[marcus300]

Ha my turn I'm off to cause serious damage to my chest and triceps

let us know what you did and how you feel

[Papa Smurf]

Morning Marcus!!

Hows things on your side of the pond today?

[marcus300]

Morning Marcus!!

Hows things on your side of the pond today?

It's all good but cold , been to the gym and did chest. Very good and intense

[milky01623]

Mornin chief

Yesterday's back workout

Wide pull downs
Cable chins
Kneeling narrow pull downs
Seated wide rows

Biceps

Ez bar curls
DB hammer curls

All done in your style
Warm up
2 x feel sets
1 x working set to fail forced and negs
Drop sets

The out come was skin tighter than a Scotsmans wallet and quivering like someone in your cellar
:-)

Lovin it