**Marcus's HIT Dungeon**

[marcus300]

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.

If you feel more volume is the key to your growth then just increase the rep range on your back workout but keep with the principle of HIT. Example

You know its all about the mind muscle connection with back so concentrate on the contraction and try and visualize squeezing your shoulder blades together on any of the pulldown movements. I always think of a walnut in between my blade or middle of my back and I am trying to crack the nut with my back on the contraction. Also on the way up of any of the pull down movements don't just let it go up with the momentum, try and focus on slowly releasing the movement upwards and get the mind muscle connection so your back releases it instead of your arms, same thing with pulling it down don't use to much weight so you use your arms and always no matter what make sure your back is arched at the contraction otherwise your back muscle are not being worked and probably because you are using to much weight.

D-ring pulldowns to the front - if you don't have a d- ring use close grip bar
3 warm up sets and feel your back work, in between each set stretch your back and pull it out. slow controlled reps and increase the weight until you feel your close to losing your form. Then hit 1 working set depending what rep range you require because you prefer higher volume so I will leave that to you but as soon as yoru arms or your form starts to go on the working set, drop some weight from the stack and rep again in a controlled manner and do the same drop set until your back is on fire. So your goal is a double drop set at what ever rep range you feel your back grows best, for me its low rep somewhere between 6-12. STRETCH AGAIN AFTER THE WORKING SET AND THIS SHOULD BRING TEARS TO YOUR EYES.

Wide grip pull downs -or pull ups which ever you prefer at this stage.
Same as above but only do 2 feel sets to gauge the weigh what your going to be using on the 1 working with a double drop set - don't forget after eh set no matter if its feel or working you need to stretch the lats but standing at the machine and holding it with one arm and stretch the lat out, you may have to hold it higher than head height or lower but you will feel the stretch right in the lat once you get this right. stretching is very important especially with back and don't bounce use static stretching.

Bent over BB rows
2-3 feel sets, makes sure you get this right, hold the position and lock your lower back in place and row slowly, control the weight and again make sure the back is arch on the contraction otherwise you are not working the back, most don't do this movement right and use to much weight for them. Use the right weight so you can arche the back and contract the weight. Once your on the right track hit working set again with a double drop setthis should t you in a different world and you should be breathing heavly especially if your going for higher volume. Stretch in between each set|!|!|!|!

One arm DB rows
Same as above with a double drop set and make sure your back is arched, watch yourself in the mirror and stretch again in been each set.
You should seriously pumped with this and feeling good and a little exhausted

Hyper extension
3 working sets of high reps

If you don't have the machine for this just do some straight arm pull downs arched back and high reps and etch those lats at the top and contract at the bottom.

2 WIDTH
2 THICKNESS
and if you can get in the hypers do so work wonders for the lower back with some added weight.

[marcus300]

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

Controlled reps, make sure you use your back not arms and always have your back arched on the contraction. Also which is huge you need to do stretching pre during and before. Stretching alone pulled my lats out but it was painful to do but ive just posted a decent back workout check it out or use one of my ones what I use, ive posted loads

[Cuz]

Controlled reps, make sure you use your back not arms and always have your back arched on the contraction. Also which is a huge this you need to do is stretching pre during and before. Stretching alone pulled my lats out but it was painful to do but ive just posted a decent back workout check it out or use one of my ones what I use, ive posted loads

thanks big fellow, will do.

[marcus300]

Sorry for all the selling mistakes and grammar. I am dyslexic but I'm also typing on my phone which I hate.

[marcus300]

Also swap and change thickness and width movements around each session. I concentrated on thickness for a long time and it blow my width out aswell

[kelkel]

Sorry for all the selling mistakes and grammar. I am dyslexic but I'm also typing on my phone which I hate.

Just admit it. You have fat fingers....

[marcus300]

What we do is extraordinary we look different, we want to look big thick and make heads turn, everything we do is not normal. We eat more food, we train and lift heavy weights every single week, our life's are this set regime. Nothing we do is the conventional normal of this world we want to look super human, we want to look like we are craved out of stone. Think about that next time your training, are you training hard enough to build this super size you require! think about this when your eating and bulking and trying to explode out of your skin, think about this when your dieting because when your big and carrying a lot of muscle we don't diet in the conventional way, diet slowly and retain as much muscle tissue as possible!!!

You want to turn heads???? make it happen only you have the heart to do this, only you know what limits you have to push your body to make your body grow bigger and thicker than anyone else. Once a guy in a shop o was serving me said " holy hell man look at the size of you, I've never seen anyone that big" that sentence said was worth the torture of many years of pushing myself to hell and to the end of my limits.

[marcus300]

Just admit it. You have fat fingers....

Yes I do

[kelkel]

What we do is extraordinary we look different, we want to look big thick and make heads turn, everything we do is not normal. We eat more food, we train and lift heavy weights every single week, our life's are this set regime. Nothing we do is the conventional normal of this world we want to look super human, we want to look like we are craved out of stone. Think about that next time your training, are you training hard enough to build this super size you require! think about this when your eating and bulking and trying to explode out of your skin, think about this when your dieting because when your big and carrying a lot of muscle we don't diet in the conventional way, diet slowly and retain as much muscle tissue as possible!!!

You want to turn heads???? make it happen only you have the heart to do this, only you know what limits you have to push your body to make your body grow bigger and thicker than anyone else. Once a guy in a shop o was serving me said " holy hell man look at the size of you, I've never seen anyone that big" that sentence said was worth the torture of many years of pushing myself to hell and to the end of my limits.

So true. It's a great feeling and worth every bit of pain and effort.

There's just no other lifestyle I'd rather live. I could not imagine being sedentary like so many people are. Hell, I see people my age and always wonder WTF happened to you? And how could you do it to yourself?

[Hazard]

What we do is extraordinary we look different, we want to look big thick and make heads turn, everything we do is not normal. We eat more food, we train and lift heavy weights every single week, our life's are this set regime. Nothing we do is the conventional normal of this world we want to look super human, we want to look like we are craved out of stone. Think about that next time your training, are you training hard enough to build this super size you require! think about this when your eating and bulking and trying to explode out of your skin, think about this when your dieting because when your big and carrying a lot of muscle we don't diet in the conventional way, diet slowly and retain as much muscle tissue as possible!!!

You want to turn heads???? make it happen only you have the heart to do this, only you know what limits you have to push your body to make your body grow bigger and thicker than anyone else. Once a guy in a shop o was serving me said " holy hell man look at the size of you, I've never seen anyone that big" that sentence said was worth the torture of many years of pushing myself to hell and to the end of my limits.

Great post! This is the mindset you MUST have if you want to excel. I think this way..... Constantly throughout the day I'm relating things to training. It's not paranoia, its not obsession.... I just want to be this way. It makes me happy..... It completes me. At the end of the day...... I'm happy "big" - so what must I do to stay happy? Eat to be "big" - train to be "big" - live to be "big" - because anything less just doesn't excite me.

Marcus speaks like someone who throughly enjoys this life-style. You can feel the passion in his words. That sets him or even "us" apart from the rest of the world. You can't fake the passion. You can drag your ass to the gym and o through the motions. You can look like an average gym goer...... But you'll never look like a beast unless that passion to look like a beast is there.

Don't kid yourself...... Just showing up isnt good enough.

[kelkel]

Great post! This is the mindset you MUST have if you want to excel. I think this way..... Constantly throughout the day I'm relating things to training. It's not paranoia, its not obsession.... I just want to be this way. It makes me happy..... It completes me. At the end of the day...... I'm happy "big" - so what must I do to stay happy? Eat to be "big" - train to be "big" - live to be "big" - because anything less just doesn't excite me.

Marcus speaks like someone who throughly enjoys this life-style. You can feel the passion in his words. That sets him or even "us" apart from the rest of the world. You can't fake the passion. You can drag your ass to the gym and o through the motions. You can look like an average gym goer...... But you'll never look like a beast unless that passion to look like a beast is there.

Don't kid yourself...... Just showing up isnt good enough.

You had me at hello!


You Complete Me - YouTube

[GirlyGymRat]

Not that it matters what I think....but I always peek at the bigger, healthy, muscular guys. I do peek. Not stare but glance. For most, it's a lifestyle and requires discipline and denial.

i admire the commitment and the results. .

[marcus300]

Not that it matters what I think....but I always peek at the bigger, healthy, muscular guys. I do peek. Not stare but glance. For most, it's a lifestyle and requires discipline and denial.

i admire the commitment and the results. .

Of course it matters what you think
Thanks

[kelkel]

Not that it matters what I think....but I always peek at the bigger, healthy, muscular guys. I do peek. Not stare but glance. .

You sound very much like Haz!

[GirlyGymRat]

You sound very much like Haz!

Haz like big guys too??? Hmmmm. Not sure that's what u meant but I don't judge.

[Java Man]

Really good reading today. I'm inspired. Not sarcasm.

Worked traps and hams last night. Sticking to HIT style as suggested. They are sore now and I've been eating a ton today.

[Hazard]

You sound very much like Haz!

I hate you

[Igifuno]

Really painful training today and, I don't mind telling you guys, I didn't finish. I was just so spent after chest that, when I started bis, the tightness in my chest and shoulders was so intense that I decided I wouldn't get the best out of it if I kept going.

Hit 20 minutes of cardio and left. I could barely finish the cardio. I have zero endurance right now and it's exhausting. Even standing too long is tough.

I'm happy about reaching 212, though. And had a killer chest workout today. The pump was crazy to the point I thought I may have torn a pec. 315 for 8 on the incline and 315 for 4 on the flat bench. 365 for 8 on decline. Was at failure by the time I went for flat bench flys but was able to get the 80s for 4 and then another 8 with the 65s. Tried to do push-ups afterward and my chest just laughed at me.

[Cuz]

Really painful training today and, I don't mind telling you guys, I didn't finish. I was just so spent after chest that, when I started bis, the tightness in my chest and shoulders was so intense that I decided I wouldn't get the best out of it if I kept going.

Hit 20 minutes of cardio and left. I could barely finish the cardio. I have zero endurance right now and it's exhausting. Even standing too long is tough.

I'm happy about reaching 212, though. And had a killer chest workout today. The pump was crazy to the point I thought I may have torn a pec. 315 for 8 on the incline and 315 for 4 on the flat bench. 365 for 8 on decline. Was at failure by the time I went for flat bench flys but was able to get the 80s for 4 and then another 8 with the 65s. Tried to do push-ups afterward and my chest just laughed at me.

holy mother of Mary!!!! damn son, 315 for 8 on inlcine is nuts, ill never catch you on weight haha. thats freakin awesome Im not just blowin smoke neither lol congrats on that achievement

[Igifuno]

Thanks man. I think that's what spent me.. Had a spotter and I got a little assist on the last couple. Just kept saying one more until I was spent.

[Mp859]

Also swap and change thickness and width movements around each session. I concentrated on thickness for a long time and it blow my width out aswell

I'm going to give it a go and see how it feels thanks for taking the time to write that up brother.

[kelkel]

I hate you

No you don't.

[Hazard]

No you don't.

Riddle me this......

I'm really trying NOT to involve my delts When working chest and I'm having a tough time doing so. My front delts are way over developed..... And I'm not doing any front lateral raises.

I tried doing flys before presses..... Presses before flys...... Cables before and after..... Nothin helps.

I've ha a few GREAT chest workouts and what I'm thinking is its all in the position on the bench for me. I try to get a great stretch at the bottom of the press and accelerate up using my chest. I'm obviously still using my delts tho.....

[Igifuno]

Riddle me this...... I'm really trying NOT to involve my delts When working chest and I'm having a tough time doing so. My front delts are way over developed..... And I'm not doing any front lateral raises. I tried doing flys before presses..... Presses before flys...... Cables before and after..... Nothin helps. I've ha a few GREAT chest workouts and what I'm thinking is its all in the position on the bench for me. I try to get a great stretch at the bottom of the press and accelerate up using my chest. I'm obviously still using my delts tho.....

I think you stay away from flat bench right?

I would focus on decline presses and flys in an effort to isolate the chest and not involve shoulders in the movement.

[kelkel]

Take the next step with pre-exhaust since you've tried flyes before pressing already, etc.

Warm up on both flyes (whatever type) and your pressing movement simultaneously. When fully warm on both and ready to start your working set simply go as heavy as possible on your flyes implementing the methods we preach here. When that set is done to it's ultimate failure you will immediately roll into your pressing movement with ZERO rest and give it all you got. Repeat if necessary. Your chest WILL give out first if done correctly. It has no choice.

A written report is expected upon completion or detention will be ordered.

[Hazard]

Take the next step with pre-exhaust since you've tried flyes before pressing already, etc.

Warm up on both flyes (whatever type) and your pressing movement simultaneously. When fully warm on both and ready to start your working set simply go as heavy as possible on your flyes implementing the methods we preach here. When that set is done to it's ultimate failure you will immediately roll into your pressing movement with ZERO rest and give it all you got. Repeat if necessary. Your chest WILL give out first if done correctly. It has no choice.

A written report is expected upon completion or detention will be ordered.

Lmfao

It funny because that's how I warm up. I use 45lb dumbells and do 10-12 reps pressing - I go right into flys for 10-12 reps and then back to pressing for 10-12.

[Java Man]

Really painful training today and, I don't mind telling you guys, I didn't finish. I was just so spent after chest that, when I started bis, the tightness in my chest and shoulders was so intense that I decided I wouldn't get the best out of it if I kept going.

Hit 20 minutes of cardio and left. I could barely finish the cardio. I have zero endurance right now and it's exhausting. Even standing too long is tough.

I'm happy about reaching 212, though. And had a killer chest workout today. The pump was crazy to the point I thought I may have torn a pec. 315 for 8 on the incline and 315 for 4 on the flat bench. 365 for 8 on decline. Was at failure by the time I went for flat bench flys but was able to get the 80s for 4 and then another 8 with the 65s. Tried to do push-ups afterward and my chest just laughed at me.

This sounds like a very productive day. Remember to do chest stretching over the next few days. It sounds like you may be approaching the 405 mark. I'm envious! That has been a goal of mine all my life.

[Java Man]

I think you stay away from flat bench right?

I would focus on decline presses and flys in an effort to isolate the chest and not involve shoulders in the movement.

I don't do declines much at all. I should incorporate it more often. Spice of life and all that. I'm.always looking to add variety.

[Igifuno]

This sounds like a very productive day. Remember to do chest stretching over the next few days. It sounds like you may be approaching the 405 mark. I'm envious! That has been a goal of mine all my life.

I suppose it was, although I was disappointed not to finish. This is an opportunity though to switch up my split which I've been wanting to do for some time now. I'll go back to full arm day now (I've been neglecting forearms), and perhaps split up legs and do calves with chest.

Scratch the 212, weighed in at 215 just now.

Feeling very weighed down.

[mockery]

Sorry for all the selling mistakes and grammar. I am dyslexic but I'm also typing on my phone which I hate.

just get admin to make me a monitor and ill proof read all your phone posts and fix your errors. No worries mate

[mockery]

I don't do declines much at all. I should incorporate it more often. Spice of life and all that. I'm.always looking to add variety.

access to the hammer strength decline?

[Java Man]

access to the hammer strength decline?

My gym has one. I used to do decline I just don't do it very often anymore. No particular reason. I'm going to throw it in next time and see how it goes.

[DCI]

My gym has one. I used to do decline I just don't do it very often anymore. No particular reason. I'm going to throw it in next time and see how it goes.

I love decline over any of the rest of the pressing exercises get on it and report back jm

[marcus300]

I'm going to give it a go and see how it feels thanks for taking the time to write that up brother.

Please try it and let me know, each workout change things around like introduce low pulley rows, underhand grip hammer pulldowns, but when doing each movement really concentrate on the contraction and remember arch the back other its impossible for the lats to contract and all your doing is working the arms.

I had a prolapsed disc from heavy deads and squats, the doctor told me to stop training. Well I didn't and was back in there building thickness in my back every back workout its was purely thickness all the time all the way from the top to the bottom of my back, I built a huge thick back and muscle running down each side of my spine to protect it. Ive never looked back but saying that I still have pain and I don't squat heavy or dead lift heavy like I use to its light now but my back has grown so much since my injury and I couldn't do the movement like deads for months. I stuck with hypers and this blow my back out. Another thing I notice once I built thickness all over my back it also exploded in width.

If you do introduce deads do them last and don't go below the knee keep the pressure on the lower back and lower the weight, this will build muscle and not the ego

[marcus300]

Really good reading today. I'm inspired. Not sarcasm.

Worked traps and hams last night. Sticking to HIT style as suggested. They are sore now and I've been eating a ton today.

Good man, keep on it

[marcus300]

Lmfao

It funny because that's how I warm up. I use 45lb dumbells and do 10-12 reps pressing - I go right into flys for 10-12 reps and then back to pressing for 10-12.

I agree with Kel.

Try super setting pre exhaust - example flyes hit style say with drop sets then straight into pressing -each done to positive failure - same with delts laterals and straight into pressing each done to failure including one of the beyond protocol

[marcus300]

just get admin to make me a monitor and ill proof read all your phone posts and fix your errors. No worries mate

I'm a Mod why would I need a monitor!! anyway you have more chance of walking on water than becoming a monitor.

But keep being active and productive and stop setting your bombs off everywhere you go then you may have a chance one day. You can learn a lot from here so use it and don't fight against it Mockery.

[DCI]

Shoulders today, watching the shadows blood and guts for motivation

[almostgone]

It'll be back for me later on today. I ordered a lat bar with the stirrup/ D-shaped handles and I'm ready to give it a test drive.

[Igifuno]

My gym has one. I used to do decline I just don't do it very often anymore. No particular reason. I'm going to throw it in next time and see how it goes.

They're great. Make sure the seat belt works!