**Marcus's HIT Dungeon**

[Cuz]

Merry Christmas Marcus. Thanks for everything.

x2 same here

[Rusty11]

Just a thought, maybe try dropping the weight down a bit and focus more on the muscle being worked instead. Sometimes I'll do that just to work on the mind-muscle connection and find that I'm using more weight than I should be or need to. For me, I can't use the same weight with good form seated vs. standing.

Thanks. Yea, sometimes, I get a bit too fired up and try to increase weight each week. I've escaped injury, but almost screwed the left shoulder trying to get that mofo db up. I seem tobe weaker doing seated db press as opposed to standing military, but that's a good reason to keep doing seated db. I'll figure this out. Merry christmas, Java.

[Rusty11]

I'll admit it. I will. My gym never closes (I have the door codes). If it's midnight I'll probably still go. I had a lot of down time lately and I'm feeling in the growth zone. Got to take advantage of that energy while I've got it.

My garage is never closed, either. Busy day, so I got up early and hit chest. 32 degrees in there...lol. Thank god for the space heater. Although, half way thru and I'm sweating and gotta turn that thing off. Day 3 of doing the routine marcus posted a few pages back. Sitting down to tamales and eggs...a lot of 'em.

[Cuz]

it's that time again guys on my way to the gym. got a headache and my nose
giving me some problems but I'm going on anyway. it's time.

[Java Man]

Here is Dorian before he started training.

Wow. I haven't seen that pic before. Thanks for finding that and posting it.

Merry Christmas everyone, eat well and keep training hard

You do the same marcus.

[Java Man]

Thanks. Yea, sometimes, I get a bit too fired up and try to increase weight each week. I've escaped injury, but almost screwed the left shoulder trying to get that mofo db up. I seem to be weaker doing seated db press as opposed to standing military, but that's a good reason to keep doing seated db. I'll figure this out. Merry christmas, Java.

Same here. Its the isolation factor. You can't swing it or use as much of the other upper body muscles to 'help' therefore the working weight is lower but you get more direct load on the delts than standing IMO. I still do both because I think there is benefit to both, just different.

Merry Christmas to you too!

[Java Man]

Merry Christmas Marcus. Thanks for everything.

X3. I honestly do not think I would be in the condition I am in today if this thread didn't exist. Here's to a new year of improvement.

Thanks to everyone who contributes to this thread.

[Java Man]

Biceps, back, calves, not in that order

Close grip supine lat pulldown alternating with wide grip pronated, superset
To failure, 3 sets progressively heavier then a burnout set at half the top weight

Seated calf
1 light high rep, 1 heavy to failure, 1 light burn out to failure

Barbell bent over rows
1 feeler, x10
1 working, x8, rp, 3 more, drop to feeler weight, xfail

Standing calf
1x15 heavy, 10 half reps, 2 really slow full rom, cheated a little but effective
My calves seized and cramped at the end. Done with calves!

Hyperextensions

Rest. I'm dripping wet at this point. Watching fat roll off onto the concrete. How exciting.

Barbell curls, no weight (preexhaust)

incline DB curls, alternating low and high angle

Cable curls, one handed to finish

My workouts are going to be a little different for the next few months. I'll still be going to failure but a little higher reps/volume. Still deadly intensity though. My goal for the first quarter is to lose 5% more bf while maintaining strength and mass. I will be 220lbs at 13% by march 1st. I am currently 19% at 231 as of tonight. bf reading via electronic impudence tester (grips). Not the most accurate I know but it will be what I use in march so it is apples/apples.

[mockery]

Chest n hamms

i have a blown out shoulder from heavy benching and old school push press;s so no more Bench press for me , Ronny got me onto doing Seated lifestyle cable press. it doesn't seem like a lot going on but the pecs are firing 100% and bringing your palms together at the end of the pressing motion really puts a burn on the inner chest

Strength goes up, but it seems my chest is becoming the lagging body part. i guess in time it will come up. But something about pressing heavy barbell weights makes your chest grow a lot faster. Today was the first time ( with a pump) my chest looked full and big. Perhaps its time to hit it twice weekly on my strict 10 rep weeks, so every 3 weeks it would get hit twice.

[marcus300]

Biceps, back, calves, not in that order

My workouts are going to be a little different for the next few months. I'll still be going to failure but a little higher reps/volume. Still deadly intensity though. My goal for the first quarter is to lose 5% more bf while maintaining strength and mass. I will be 220lbs at 13% by march 1st. I am currently 19% at 231 as of tonight. bf reading via electronic impudence tester (grips). Not the most accurate I know but it will be what I use in march so it is apples/apples.

Why are you changing your rep range? just lower the intensity and change around the advance protocols. changing the rep range isn't going to lower your bf but it will effect your muscle tissue. Remember guys what built the muscle will keep the muscle

[marcus300]

Chest n hamms

i have a blown out shoulder from heavy benching and old school push press;s so no more Bench press for me , Ronny got me onto doing Seated lifestyle cable press. it doesn't seem like a lot going on but the pecs are firing 100% and bringing your palms together at the end of the pressing motion really puts a burn on the inner chest

Strength goes up, but it seems my chest is becoming the lagging body part. i guess in time it will come up. But something about pressing heavy barbell weights makes your chest grow a lot faster. Today was the first time ( with a pump) my chest looked full and big. Perhaps its time to hit it twice weekly on my strict 10 rep weeks, so every 3 weeks it would get hit twice.

Pre exhaust your shoulders & chest using HIT principles that will help your injury and also spring board your lagging muscle group into some growth.

[mockery]

Pre exhaust your shoulders & chest using HIT principles that will help your injury and also spring board your lagging muscle group into some growth.

Would this be the same as .. (example) fatiguing the assistance muscle groups before you were going to do negatives ( kill bis before doing pull ups )

or

doing the auxiliary exercises first then finishing with the big movements (example) doing leg extensions and lunges first then squats and leg press, so you can still hit the muscle hard but using lesser weight on the leg press and squat since the muscles are fatigued?

[marcus300]

Would this be the same as .. (example) fatiguing the assistance muscle groups before you were going to do negatives ( kill bis before doing pull ups )

or

doing the auxiliary exercises first then finishing with the big movements (example) doing leg extensions and lunges first then squats and leg press, so you can still hit the muscle hard but using lesser weight on the leg press and squat since the muscles are fatigued?

You would start with the isolation movements first then the compound movement. Example for chest you would do flyes first and destroy your chest then hit a compound. Shoulders you would t side laterals then a compound. This will bring the weight down on the compound movement but still stimulate the muscle enough to build new tissue.

[marcus300]

Would this be the same as .. (example) fatiguing the assistance muscle groups before you were going to do negatives ( kill bis before doing pull ups )

or

doing the auxiliary exercises first then finishing with the big movements (example) doing leg extensions and lunges first then squats and leg press, so you can still hit the muscle hard but using lesser weight on the leg press and squat since the muscles are fatigued?

Yes ^^

[almostgone]

Morning, guys! Got a couple of early morning errands to run then hit arms in 4-5 hours. Running it through my mind already. Hope everyone had a great holiday!!!

[mockery]

You would start with the isolation movements first then the compound movement. Example for chest you would do flyes first and destroy your chest then hit a compound. Shoulders you would t side laterals then a compound. This will bring the weight down on the compound movement but still stimulate the muscle enough to build new tissue.

Good to know, i come off a deload next week and have to go back to hitting it hard again. Looking forward to smashing my chest.

[marcus300]

Good to know, i come off a deload next week and have to go back to hitting it hard again. Looking forward to smashing my chest.

Sometimes I will do incline and flat flyes HIT style then hit my compound movements HIT style yet again and its done me a world of good because I am suffering with a cuff injury. Try it and let me know

[marcus300]

Morning, guys! Got a couple of early morning errands to run then hit arms in 4-5 hours. Running it through my mind already. Hope everyone had a great holiday!!!

Let us know how the arm workout goes make it count.

All the best

[almostgone]

Standing E-Z curl
2 w/u sets
Work -4-rp-3 cheat w/slow negative-rp-3 cheat w/slow neg.
I added 5# to this from last time, but I gave up a tad of form. Will try to be a little stricter next time.

Incline db curl
2 w/u sets
Work-4-rp-3 cheat w/ slow neg.-3 cheat w/ slow neg.
Also added weight to this one, but think I'm losing my shoulder position. I try to keep them locked so biceps carry the load. May need to drop this back.I have some Platemates to use on my hex d'bells. Maybe split the difference with those next time.????

Cable preacher w/ E-Z curl bar
Work - 4-rp-3 cheat w/ slow neg-rp-3 cheat w/ slow neg

Wrist curls w/ E-Z curl bar - added weight
Palms up to failure
Palms down to failure

Triceps pressdown- used rope handle this time
2 w/u sets
Work-4-drop-4-drop-4-drop to failure

Close grip bench
2 w/u sets
Work-6-drop-5-drop- failure

D'bell overhead extension
2 w/u
Work-6-rp-4-rp-3

[Cuz]

legs were shit last night, I took a pic..I may post later..still at work. only anout 3 working sets...but dam..they.are tender today.still fightin that devil with gettin back on gear, damn I wish time would hurry up.

[almostgone]

Try to stick to your plan. Hadn't you planned on mid-spring or so?
I'm still trying to rebuild my base after an extended time away from lifting. I'll ride out the time off with you.
My primary care Dr. agreed to run the necessary labs late January to see if I'm suitable for TRT (I'm almost 50). My only supplementation for now is via diet/D3/ glutamine etc.

[DCI]

legs were shit last night, I took a pic..I may post later..still at work. only anout 3 working sets...but dam..they.are tender today.still fightin that devil with gettin back on gear, damn I wish time would hurry up.

The more weight you can carry off it the better man, you will blow up more if you give it the time off you need to recoup and grow. Listen to the big guys here when they say wait until the time is right. It will benefit you in the long run

[Cuz]

The more weight you can carry off it the better man, you will blow up more if you give it the time off you need to recoup and grow. Listen to the big guys here when they say wait until the time is right. It will benefit you in the long run

thanks brother most definitely will

[DCI]

I know the itch is always there but you are a big mo fo so it's clearly working and you are keeping your mass really well

[Cuz]

I know the itch is always there but you are a big mo fo so it's clearly working and you are keeping your mass really well

well I agree with the mofo part, but I don't know about the big lol

[Cuz]

Try to stick to your plan. Hadn't you planned on mid-spring or so?
I'm still trying to rebuild my base after an extended time away from lifting. I'll ride out the time off with you.
My primary care Dr. agreed to run the necessary labs late January to see if I'm suitable for TRT (I'm almost 50). My only supplementation for now is via diet/D3/ glutamine etc.

Hell yeah man, I was planning on starting January first but after me and Marcus talked I planned on waiting until Spring, like early spring lol. NPC still hasn't posted the damn contests dates yet so im still just floating out in the sea...don't know what date to shoot for yet so just riding the time out like you too.

[Cuz]

old Dorian pic I found from 1990 couple years pre Olympia. Note the size of the delts, entire back, and calves...

[DCI]

well I agree with the mofo part, but I don't know about the big lol

We will never be big in our minds ever always find the bad points which drive us to a higher level etc

Check out Yates 92 to 93 comparison pics they are bat sht crazy looking

[Igifuno]

Oh what a whirlwind of a week. Busy and was challenging to balance last minute Xmas preparation, work and eating/training. Somehow managed to get it all done and today, weighed in at 212lbs.. New heaviest for me.

Solid leg session today.

[Cuz]

Oh what a whirlwind of a week. Busy and was challenging to balance last minute Xmas preparation, work and eating/training. Somehow managed to get it all done and today, weighed in at 212lbs.. New heaviest for me.

Solid leg session today.

Growing like a weed! well done IG!

[Mp859]

<img src="http://forums.steroid.com/attachment.php?attachmentid=147278"/>

old Dorian pic I found from 1990 couple years pre Olympia. Note the size of the delts, entire back, and calves...

Such a freakin monster.

[Java Man]

Why are you changing your rep range? just lower the intensity and change around the advance protocols. changing the rep range isn't going to lower your bf but it will effect your muscle tissue. Remember guys what built the muscle will keep the muscle

Simply because that is what I have always done. Lol. I'll listen to you.

[marcus300]

Pre exhaust shoulder HIT style

Machine side laterals
3 warm up sets
1 working set to failure then 2 forced reps then 2 negatives

Smith machine shoulder press
2 feel sets
1 working set to failure plus 2 forced reps plus 2 negative

Felt extremely strong and pumped and wanted more side lateral pain so went over to the cables and did some behind the body side laterals leaning into them
1 working set to failure plus 2 forced reps plus 2 negatives and went right down to halves and quarters

rear delts
2 feels sets
1 working set to failure plus 2 forced plus right down to halves and quarters

BB shrugs
2 feels sets
1 working set with triple drop set

[Cuz]

I think im going to try that workout next time that you posted Marcus. I have some injured my left delt, and their is some sting there on the presses. going to try to preexhaust them. thanks for posting

[DCI]

Today was back for me had breakfast a bit too close to gym I knew when I was eatting it, it wasn't going to agree with me.

Started with pull ups.

Then did yates style close grip lat pull down squeezing the muscles with my elbows tight to my body.

Then really heavy T bar rows felt great really felt my back rip apart. 2 warm ups and heavy set then two drops killed myself

Then tensioned deads this is when it went all wrong, I really went hard into it by the second set I knew something was up, heavy breathing light headed anf stomach was turning, was close to throwing up cold sweats and all. Took a break then felt better but it was a shock to the system.

Kept on going to do cable rows and single rows.

Then cardio really helped me at the end was an interesting work out

[Mp859]

Hey Marcus I was wondering if you could help me out with a new back routine. I usually do alot of volume but I want to try something different.

I can't deadlift right now due to a quad/hip injury.
But everything else I'm game. Itwould be much appreciated.

[marcus300]

Hey Marcus I was wondering if you could help me out with a new back routine. I usually do alot of volume but I want to try something different.

I can't deadlift right now due to a quad/hip injury.
But everything else I'm game. Itwould be much appreciated.

Does volume training build your back?

Do you have more thickness or width or are both your priority

[marcus300]

I think im going to try that workout next time that you posted Marcus. I have some injured my left delt, and their is some sting there on the presses. going to try to preexhaust them. thanks for posting

Yes defiantly try pre exhaust HIT if you have a tender a shoulder, you could to do side laterals first then go into rears then leave the compound pressing movement until last, see how that goes and don't worry about what weight you use this is new territory so your usually weight will go out of the window, but it will dig deep into growth for you

[Mp859]

Does volume training build your back?

Do you have more thickness or width or are both your priority

I continuously grow from high volume back work but it has stalled a little at the moment.
I have MORE thickness than width but would like to add more of both.

[Cuz]

I continuously grow from high volume back work but it has stalled a little at the moment.
I have MORE thickness than width but would like to add more of both.

x2 width is coming but I need more, interested to see what he has tto say