**Marcus's HIT Dungeon**

[marcus300]

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

Sounds great Cape, nice working weight aswell and your shoulders are looking good..

[marcus300]

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.

That's a great pull BG, well done

[gearbox]

Great pull bg...young or old that's some serious weight

[gearbox]

Congratulations on pr cape.

[DCI]

Congrats to both lads really great weight there.

Question, to all the big boys in here, my dl has stopped progressing really in the last 12 weeks any advice on increasing the weight, I've tried the adding weight but my forearms/grip give out, would hooks make better sense etc?

[marcus300]

Congrats to both lads really great weight there.

Question, to all the big boys in here, my dl has stopped progressing really in the last 12 weeks any advice on increasing the weight, I've tried the adding weight but my forearms/grip give out, would hooks make better sense etc?

Try some straps, also don't go to the floor when DL. Your a bodybuilder so work the lower back muscles and stop just below the knee.

[DCI]

I do the tensioned deads all right, but its the picking off the floor thats killing me so I think I'll use something to rise up the bar a bit

[marcus300]

I do the tensioned deads all right, but its the picking off the floor thats killing me so I think I'll use something to rise up the bar a bit

Take the bar off the squat rack safety bars then lower from there. Dorian explains how to dead in this video below watch it from 7.28

[DCI]

The above is what I was thinking of doing I used do the above years ago but fell back into lifting from the floor again

[marcus300]

The above is what I was thinking of doing I used do the above years ago but fell back into lifting from the floor again

I use to do a lot of power lifting in my early days and did deads to and from the floor but that's what fuked my back up, you have to remember your trying to stimulate growth and build muscle going form below the knee to the floor activates other muscles like the hams/glutes and also can round your back and cause lower back injuries. I found this a far better way to perform deads and haven't took them to the floor in years. Also when I do them these days I don't go heavy due to problems from my early heavy dead days so I concentrate on working my lower back muscles with very strict form. Like Dorian says its far better for building muscle.

[Capebuffalo]

Congrats to both lads really great weight there.

Question, to all the big boys in here, my dl has stopped progressing really in the last 12 weeks any advice on increasing the weight, I've tried the adding weight but my forearms/grip give out, would hooks make better sense etc?

The squat rack at my gym has a hook on each side on the outside about knee height. That's where I put the bar when I do deads to come out and start. Then I only go to mid shin and up. That way I never touch the floor.

[marcus300]

The squat rack at my gym has a hook on each side on the outside about knee height. That's where I put the bar when I do deads to come out and start. Then I only go to mid shin and up. That way I never touch the floor.

Yes I found this better for development, another video were Dorian explains why

check it out at 22.04 onwards

[Capebuffalo]

Yes I found this better for development, another video were Dorian explains why

check it out at 22.04 onwards

I'm a big Kia fan. I've watched that many times. He makes it look easy. Rooting for him this month.

[Hazard]

Rack dead lifts..... I did em...... And love em. Took the last couple weeks off from those because my sciatic nerve is fvcking killing me

[DCI]

Thanks Marcus, Cape and Haz for the imput I'll go back to what I was doing from a few years ago I'll update with progress

[Sfla80]

Love these dorian videos, and that's what got me into all this and understanding full failure in the beginning. He very good at explaining why he is doing something too, for example the last video, when kai ask why only going down to shins instead of all the way.

Had chest and bi's yesterday.....back later tonight. Everything s 1 feel 1 working with two drops, except for the first for warming up

Incline BB 2 warms, 1 feel, 1 working and 2 drops
Flat smith machine
Incline db flys
Cable even flys

BB curls....had gym to myself just about so took advantage, haven't used BB in awhile for curls.
Hammer strength Preacher
Hanging (bent over) iso curl. Holding it at its peak, lowering slowly....only did one drop

[marcus300]

Shoulders


Pre-exhaust HIT

Standing single side DB laterals
3 warm up sets - made sure my delts were properly warmed up due to injury - high reps and increased weight to judge the working sets just right
1 working - failure + 2 dropsets right down to halfs and quarters

Single front DB raises
2 feel sets - mid rep range
1 working - failure+ 2 drops right down to halfs and quarters


Standing high pulley rear delts with rope
2 feel sets - high reps and got the movement just right to feel the burn in my rear delt
1 working set - failure + 2 drops


Smith machine front press - still using machine for pressing due to my shoulder injury
2 feel sets - mid rep range- weight felt easy so increased my weight to what ive been doing recently on my working set
1 working set - failure + 2 drops + halfs


BB shrugs
2 feel sets - high and mid rep range
1 working set -failure + triple drop set + halfs

[DCI]

You seem to be liking the high rope pulley exercise for rear delts.

Sounds like a tough workout man good job

[Capebuffalo]

Thoughts on shrugs on back day? That's when I'm doing them.
Seems traps tie in to rhomboid that ties into lats

[Hazard]

Thoughts on shrugs on back day? That's when I'm doing them.
Seems traps tie in to rhomboid that ties into lats

It's not for me but if it feels right..... Doit

[marcus300]

Thoughts on shrugs on back day? That's when I'm doing them.
Seems traps tie in to rhomboid that ties into lats

Ive done shrugs with both delts and back but I always felt better doing them with delts, had more time to concentrate on them, usually my back routine lasts longer than delts due to the area being a lot bigger so I felt I was wasting some strength and concentration so I put them in with delts, but what ever suits you best stick with it.

[kronik420]

Thoughts on shrugs on back day? That's when I'm doing them.
Seems traps tie in to rhomboid that ties into lats

i do them on back day too

[AD]

I believe Kel's routine has back and delt on the same day. So shrug fits right in.

[kelkel]

Thoughts on shrugs on back day? That's when I'm doing them.
Seems traps tie in to rhomboid that ties into lats

Always after back for me. Less warm up required plus it just feels better. You are looking beastly in your avi Cape. Nice work.

[Capebuffalo]

Always after back for me. Less warm up required plus it just feels better. You are looking beastly in your avi Cape. Nice work.

Only half the beast I want to be. Lol

[Tron3219]

Thoughts on shrugs on back day? That's when I'm doing them.
Seems traps tie in to rhomboid that ties into lats

I do them on both shoulder and back day. However when I do them on back day, it's MUCH lighter weight and I position my upper body at a 45 and let the weight hang and shrug my shoulders. Kind of imitating the motion of a row but isolating the inner/middle traps between the shoulder blades

[kelkel]

Only half the beast I want to be. Lol

And that's the drive that keeps us alive....

[Sfla80]

Watched a guy yesterday, granted he had some nice upper body size, traps were huge. But he did a least 5 excersises of just traps, in the time frame where I did all my chest routine.

He was aperfect example of chicken legs, huge up top skinny down low.

[RipOwens]

repost

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.

Thanks Marcus, I do understand the state you're talking about here. When I begin to near (what I think is) failure I feel my mind kick in for sure, and in a way I spend more time thinking about when I will reach failure instead of hitting that "balls to the wall" gear.

It'll be a process for me, I've never approached nearly this level of training before.

[Capebuffalo]

I do them on both shoulder and back day. However when I do them on back day, it's MUCH lighter weight and I position my upper body at a 45 and let the weight hang and shrug my shoulders. Kind of imitating the motion of a row but isolating the inner/middle traps between the shoulder blades

I have never heard of doing that. I'll try.

[Tron3219]

I have never heard of doing that. I'll try.

I usually do it at the end of my workout so they're pre exhausted already from rows. Concentrate on full contraction and go till you can't lift the weights anymore. I started doing them because I want more thickness and just to give that certain area a lil more work.

[marcus300]

Thanks Marcus, I do understand the state you're talking about here. When I begin to near (what I think is) failure I feel my mind kick in for sure, and in a way I spend more time thinking about when I will reach failure instead of hitting that "balls to the wall" gear.

It'll be a process for me, I've never approached nearly this level of training before.

Good to hear, its all a state of mind. Learn how to train to true failure and you will see huge improvements

[kelkel]

Watched a guy yesterday, granted he had some nice upper body size, traps were huge. But he did a least 5 excersises of just traps, in the time frame where I did all my chest routine.

He was aperfect example of chicken legs, huge up top skinny down low.

So he looks great in the winter!

[kelkel]

Good to hear, its all a state of mind. Learn how to train to true failure and you will see huge improvements

Plus you won't kill your training partner.

[GirlyGymRat]

Take the bar off the squat rack safety bars then lower from there. Dorian explains how to dead in this video below watch it from 7.28

YouTube Link: http://www.youtube.com/watch?v=Fe7pzbZQ0Gs

General question pro favor.

My impression is these vids apply to all ppl, including smaller females lifting much lighter weights? (Meaning I don't have to go searching for the female fitness model equivalent for proper form).

[marcus300]

General question pro favor.

My impression is these vids apply to all ppl, including smaller females lifting much lighter weights? (Meaning I don't have to go searching for the female fitness model equivalent for proper form).

That's correct

[DCI]

And his best line in the vid is put some fuking weight on the bar

[kelkel]

General question pro favor.

My impression is these vids apply to all ppl, including smaller females lifting much lighter weights? (Meaning I don't have to go searching for the female fitness model equivalent for proper form).

That would be my job, thank you.

[kelkel]

Legs today boys and girls:

After warm-ups...

Squats: 1 very heavy, got 12 reps. Dropped 50 and I got 7-8 more. Was dying here.
Verticals: 1 heavy for 15. 2nd heavy with RP and drop.
Extensions: 2 sets. Did an RP on first for something different. Felt good. Never do RP's on these. Nice feel.
Seated curls: 2 sets, same as above.
Calves: Vertical's. 1 straight. 1 with RP x 2
Seated. 2 straight sets.

Done. Quads very pumped today!

[marcus300]

Legs today boys and girls:

After warm-ups...

Squats: 1 very heavy, got 12 reps. Dropped 50 and I got 7-8 more. Was dying here.
Verticals: 1 heavy for 15. 2nd heavy with RP and drop.
Extensions: 2 sets. Did an RP on first for something different. Felt good. Never do RP's on these. Nice feel.
Seated curls: 2 sets, same as above.
Calves: Vertical's. 1 straight. 1 with RP x 2
Seated. 2 straight sets.

Done. Quads very pumped today!

Great workout kel, sounds painful but fun