**Marcus's HIT Dungeon**

[marcus300]

My long heads have always been a lagging part. Any suggestions for increasing mass there? I feel it in the long head best on close grip bench, standing dips, and seated dips.

Oh and the reverse high cable seems to be hitting it well too.

Close grip bench press, do it on the smith machine and get a spotter to help you. Attack the working set so your hitting 4-6 reps at failure and you know what I mean by failure then do 2 forced to failure again then 2 negative. This should zap your long head to death then move onto skull crushers with the ez bar or use DB's which I prefer and hit these with failure + 2 drops or you could hit these with 2 rest pause 10-15 seconds.

Push your tricep to its limit and then push beyond into new growth

[Capebuffalo]

Chest. Goes without saying all working sets to failure


Hammer Strength Bench 2 warm 3 working
Lbs. 135x 10/135x 10/250x 8/315x8/405x5

Hammer Strength Incline Bench 2 working with 2 drops last set
Lbs. 315x 6/405x3 drop 315x 4/drop 225x2.5 lol

Dumbbell Incline Press 2 working
Lbs. 90x 8 easy peasy underestimated myself /110x a fvckin hard 4

High Cable Cross Overs 2 working w 3 drops on last set
Lbs. 110x 6/110x4/80x6/60x4/40x5

Tri Cabel Press Downs ( just to tweak)
lbs. 150x10/180x6

Honestly this entire chest work out is a new personal best. .
Not bad for 204lbs ?

[Hazard]

Omw to do back n tris..... Really lacking motivation today. No reason why either..... I'm rested and pain free other than that fvckin sciatic shit that hasn't gone away. I'm hoping this beta alanine drink is going to give me some umph

[DCI]

Just watch some blood and guts that'll get you fired up listen to the man leroy screaming at yates

[Cuz]

Chest. Goes without saying all working sets to failure


Hammer Strength Bench 2 warm 3 working
Lbs. 135x 10/135x 10/250x 8/315x8/405x5

Hammer Strength Incline Bench 2 working with 2 drops last set
Lbs. 315x 6/405x3 drop 315x 4/drop 225x2.5 lol

Dumbbell Incline Press 2 working
Lbs. 90x 8 easy peasy underestimated myself /110x a fvckin hard 4

High Cable Cross Overs 2 working w 3 drops on last set
Lbs. 110x 6/110x4/80x6/60x4/40x5

Tri Cabel Press Downs ( just to tweak)
lbs. 150x10/180x6

Honestly this entire chest work out is a new personal best. .
Not bad for 204lbs ?

nice sets there man, throwing me for a loop on those pressdowns. 120 kicks my ass I just cant balance the bar while standing, its just too heavy. Damn, 180lbs is sick on a pressdowns. Good job!

[Hazard]

Had a great workout actually lol

[DCI]

Wanna turn off the flash its ruining your face good job those work outs are the best when you don't feel great before but come out like a boss

[Hazard]

Wanna turn off the flash its ruining your face good job those work outs are the best when you don't feel great before but come out like a boss

Yep lmao - that beta alanine drink helped. Once I warmed up lats and got my one arm rows done I felt so much better

[DCI]

Thats great my pre workout is strong coffee and a small bit of coconut oil in it. It works great

Looking big in the pic I meant to say that earlier

[marcus300]

First workout today in 4 days,
did 3.5 days low and 1.5 days high - prime

shoulder and abs

Very intense, very heavy and no issues with my injury

Had a stressful 4 days off but manage to keep with my plan so not all that bad.

[crazy mike]

Deleted

[Hazard]

Off thread topic. Marcus we talked, You said ok. What's with my settings access ? Do you know ? ...crazy mike

U should post this in the one on one section or send a pm. Marcus is trying to keep this thread as clean and on topic as possible

[crazy mike]

Deleted

[DCI]

First workout today in 4 days,
did 3.5 days low and 1.5 days high - prime

shoulder and abs

Very intense, very heavy and no issues with my injury

Had a stressful 4 days off but manage to keep with my plan so not all that bad.

Love it nothing better than punishing weight on your body when you are stressed, I was like that last week, and it gave me the raging fire and deep mental thought process so hammer weight out that you speak in your posts once you open that door its amazing how you can knock on it when you need to get into the mind set its unreal makes you feel alive and to me anyway a proper bb'er.

Tonight was chest and cardio

Incline bench
2 warm up sets
Working set 40kg db pressing for 15
45 kg pressing for 10 reps
50kg pressing for 6 reps
Drop set x 2 first to 30kg posi failure and forced reps and negs then 12.5kg just until i drop.

Flat same as above then decline same above.

Then incline flies, copied Yates technique really really felt it on the pecs unreal

Then 20mins cardio

[Cuz]

low volume chest and tri's today. not a fabulous workout but got a decent pump not a great one. Can tell im putting on maybe just a wee bit of size or maybe wishful thinking.

Chest
Flat bench 4 sets
incline dumbbell 3 sets
decline hammer strength 4 sets
pec dec- 2 sets before old lady stole it
cable crossover 2 sets 1 light on 1 heavy

triceps
single reverse grip cable pressdown 3 sets
close grip on smith - 4 sets 2 warmers 2 working
behind the back style rope extensions, reverse style- 1 light 1 heavy

Done, finished, waiting on tomorrow to get here.

[Rusty11]

Had a great workout actually lol

Nice traps, shoulder, and arms!

[Java Man]

Yep lmao - that beta alanine drink helped. Once I warmed up lats and got my one arm rows done I felt so much better

Agree. When we're not motivated, the hardest part of the battle is getting into the gym. Once the lifting starts everything falls into place. I haven't been very motivated this past week either. I've been going every other day. Got to stop that crap. Doing legs tonight and planning to punish them bad. I was supposed to do legs yesterday but all I did this weekend was lay around and eat lol.

[RipOwens]

Chest tonight and I left it all on the gym floor. Left feeling like I couldn't do another rep. Not quite sure if I hit that mental state Marcus, but I think I made progress.

Rather than anticipating my failure rep, I found myself letting it happen naturally, if that makes any sense. Whew.

Thanks guys.

[kelkel]

Had a great workout actually lol

Other than your "grass cutting" sneakers, you're looking great Haz!

[Fcastle357]

Agree. When we're not motivated, the hardest part of the battle is getting into the gym. Once the lifting starts everything falls into place. I haven't been very motivated this past week either. I've been going every other day. Got to stop that crap. Doing legs tonight and planning to punish them bad. I was supposed to do legs yesterday but all I did this weekend was lay around and eat lol.

Agreed. Went to lift today and was just not in the right frame of mind. Start to lift and stopped three times .I walked around the halls of the YMCA to get my head right. Finally got in there and did it but was just not all in. Tough tried to take it out on the weights but just ended up being pissed off.

[Hazard]

Other than your "grass cutting" sneakers, you're looking great Haz!

Lmfao! How the fvck do you know what grass cutting sneakers are? You don't even own a mower because its cardio lol

[Hazard]

For the record..... They were my work sneakers lol and they're comfortable :-p

[kelkel]

Agree. When we're not motivated, the hardest part of the battle is getting into the gym. Once the lifting starts everything falls into place. I haven't been very motivated this past week either. I've been going every other day. Got to stop that crap. Doing legs tonight and planning to punish them bad. I was supposed to do legs yesterday but all I did this weekend was lay around and eat lol.

Absolutely nothing says you have to go to the gym every day. I go EOD. Rest = growth

Chest tonight and I left it all on the gym floor. Left feeling like I couldn't do another rep. Not quite sure if I hit that mental state Marcus, but I think I made progress.

Rather than anticipating my failure rep, I found myself letting it happen naturally, if that makes any sense. Whew.

Thanks guys.

Perfect sense. I've said that so many times here. That's how you do it RipO! Awesome

[kelkel]

Lmfao! How the fvck do you know what grass cutting sneakers are? You don't even own a mower because its cardio lol

I do and I do. Cutting grass gives me a killer pump.

[Hazard]

I do and I do. Cutting grass gives me a killer pump.

From the looks of it you cut grass on your tippy toes lol

Like a boss..... Errr ballerina

[marcus300]

Chest tonight and I left it all on the gym floor. Left feeling like I couldn't do another rep. Not quite sure if I hit that mental state Marcus, but I think I made progress.

Rather than anticipating my failure rep, I found myself letting it happen naturally, if that makes any sense. Whew.

Thanks guys.

That sounds better, one your working set just get into the mind set that this is it and don't even think about the drop setting/rest pause or any forced and negs. Just that working set and taking your body to complete failure so its impossible to do another rep. Training the mind aswell as the body to is a must if you want to get yourself into this zone.

Your making progress, tiny steps in the right direction

great work

[Java Man]

Absolutely nothing says you have to go to the gym every day. I go EOD. Rest = growth

Youre right of course. In fact, I drove to the gym and its too fin crowded. So I came home and ate. All I do is eat but that's good too. Growing boys need to graze.

[marcus300]

Been talking to a couple of guys who tell me that HIT does work for them, which is fair enough. Instead they are doing volume training and standard 4 sets per exercise pyramid style which increases intensity, they do this 6 weeks on and switch,they tell me this is how they grow and HIT never did anything for them.


So we discuss what were there HIT training like and I find with most who say this is that they don't train to failure, or I should say they think they are but in reality they arent. Its also to hard and way to much energy is wasted with poor results. I try to explain how to train properly using HIT but they said they tried it for a few months and didn't get any results.


So then I go onto there training style now, which they have done for a few years on and off and this is far better for them Mmmmmmmm. But these guys still look the same from 2 years back, haven't built any new tissue and look like they are just maintaining. These are young guys who have an expert education on diets and understand how to eat right yet these guys who preach all this new training regime what builds muscle is really an excuse for laziness.


Train HIT properly and give it a good go for at least 6-12 months, why do these retards think the routine they have now which is entrenched into their heads is working when clearly they look like shit, don't build any new tissue and year after year talk bullshit of how to eat and how to train yet they look like a marathon runner.


If your young, not growing every year, using steroids or natural, have a great BB'ing diet and not growing every year then your not training right. Get your head out of your arse and those stupid books and try something different. Fuk em let them talk shit and look like shit........

[Back In Black]

Fuk em let them talk shit and look like shit........

Quite right mate, you can only try and help people so much.

Fvck 'em, bunch of cvnts

[DCI]

That needed to be said tbh people like to say they go to the gym than actually go to the gym to lift weights hard and heavy.

Take for example last night, we got to the gym for 8.30 and where all done cardio and all at 9.45 that was 3 of us training and all pf pouring sweat and breathing heavy from the weights being pounded.

Then next to us there was a young chap who was there before we even started lifting and wasn't finished until after us so I really do not know what he was doing.

Then there was a "trainer" in the gym who was giving a pt to a women she may aswell have stayed at home it was pure crap what he was showing her. Abd he looks terrible himself.

We have one trainer in the gym that is in decent shape but hes a fitness kinda shape and meant to be doing a show at end of the month he seems to have lost size more than anything else yes hes lean but nothing really else

[marcus300]

Bicep injections, make sure you go into each head from the side and not down the centre on the peak...As you can see there is a long and short to the bicep muscle so you pin from the side


Anatony pic




Injection from the side

[DCI]

I meant to say also previously in the other post. This training regime will do nothing but force you to grow and add slaps of dense thick muscle and shape once you do it to proper failure and as Marcus says actual failure when you are moving mm by mm and it burns you haven't gotten there and then dropped with another drop till you collapse you won't get the gains that we all who have experienced this pain and growth spurt

[marcus300]

I meant to say also previously in the other post. This training regime will do nothing but force you to grow and add slaps of dense thick muscle and shape once you do it to proper failure and as Marcus says actual failure when you are moving mm by mm and it burns you haven't gotten there and then dropped with another drop till you collapse you won't get the gains that we all who have experienced this pain and growth spurt

Your sounding like me now, way to go DCI

[kelkel]

Bicep injections, make sure you go into each head from the side and not down the centre on the peak...As you can see there is a long and short to the bicep muscle so you pin from the side


Anatony pic







Injection from the side

Absolutely not. Never.

[crazy mike]

Post edited by ...cm

[Hazard]

Absolutely not. Never.

Lmao I said that about chest..... Now I love it. I'm keepin the bicep option open but I'm too nervous to doit still

[Tron3219]

Lmao I said that about chest..... Now I love it. I'm keepin the bicep option open but I'm too nervous to doit still

I've done both and fml...

I don't pin enough times a week to have to go outside of delts quads and glutes.

Thanks but nooooo thanks!

[marcus300]

Marcus, Pardon me. Can't PM.

All's well now and see you on board. Thx ...crazy mike

If you want to talk to staff post in the one to one. Not in this thread

[Hazard]

I've done both and fml...

I don't pin enough times a week to have to go outside of delts quads and glutes.

Thanks but nooooo thanks!

Me either but my glutes and quads are a no go.... So it's delts, tris, and pecs

[kelkel]

Me either but my glutes and quads are a no go.... So it's delts, tris, and pecs

Why are glutes a no go?