**Marcus's HIT Dungeon**

[Black]

Do any of you have a certain body part what won't grow no matter what stress you put it under?

Awesome timing as a lagging body part that always bothers me has been getting at me more again.

Quads (lower, where they tie into the knee) and calves.

I have high insertion points where my muscles tie into my tendons/joints. So on my quads, my vastus lateralis inserts into my knee up higher than most, creating a smaller lower area of my quad. These are my genetics, so its something I've always been battling. I've tried to hit them at every possible angle to bring out my outer quad sweep, and I have some, but of course, its all upper quad.

My upper quads measure at 25" cold. My sh!tty calves measure at 15". And I can squat 400+ lbs parallel for reps.

[kelkel]

my legs may not be actually lagging, but because its the most painful to train, i want to make sure i'm doing everything right for the max stimulation.

so my question is, when I do my leg press, or squats (for Kel), do I concentrate as much as possible with the quads only? for maximum neuromuscular connection on the quads? or should i push with everything i've got, quads, hams, gluts, calves and even my toe muscles? jk about the toes.

I simply use as much weight as possible for my goal reps as long as my form does not break. Keep your form and keep your head in the muscle and you'll be just fine. But, it doesn't hurt every now and then to test yourself and really crank up the weight. You'll feel if it works or not in a day or so. Remember to vary your routine as well. Don't always squat first. Squat last on occasion to feel the difference. Supersets and giant sets are great as well.

[sawyer86]

Legs last night

Leg extension: 3 warm ups lots of stretching. 1 heavy set 12 reps, was hoping for 6-8 so was good and bumped the weight up 1 min rest got 6 reps and 2 halfs.

Leg press: 2 warm ups. 1 working set 12 reps. Really had to lush for the last 2. Then tried another working set with less weight feet close together. Got another 12. High reps i know but been struggling with quads lately especially in my head so decided to drop the weight and concentrate on the mind muscle connection.

Hamstring curl: 2 warm ups. 1 working highish reps 1 working 8 reps.

Calf toe press: 2 warm ups 2 good working sets around 10 reps.

Ab work: 2 sets hanging leg raises 2 sets cable crunches 2 sets twists holding a weight.

Sounds like a lot but was done in around 45mins.all done to failure with 1 min rest.

[krugerr]

Do any of you have a certain body part what won't grow no matter what stress you put it under?

Arms and calves - i can comfortably curl the 24kg dumbells seated, and i can dip myself plus 30-40kg dumbell and they just dont grow (~18" currently)

Calves - we have a standing calf and seated calf machine, i try and use both. going very heavy on the standing and forcing out reps 6-8 with dropsets. I get hideous doms, but they're just not growing!

picture is around 2 months old, its the only one I have right now. I'll get a new one tomorrow!

[sawyer86]

Where is everyone?

[Black]

I'm at home.

[Hazard]

I'm on break at work..... Got a bounty hunt tmrw. Should be fun

[Igifuno]

I'm on break at work..... Got a bounty hunt tmrw. Should be fun

some people have all the fun.

[diesel101]

I'm on break at work..... Got a bounty hunt tmrw. Should be fun

Damm I have a boring job compared to yours.

[kelkel]

Legs last night

Leg extension: 3 warm ups lots of stretching. 1 heavy set 12 reps, was hoping for 6-8 so was good and bumped the weight up 1 min rest got 6 reps and 2 halfs.

Leg press: 2 warm ups. 1 working set 12 reps. Really had to lush for the last 2. Then tried another working set with less weight feet close together. Got another 12. High reps i know but been struggling with quads lately especially in my head so decided to drop the weight and concentrate on the mind muscle connection.

Hamstring curl: 2 warm ups. 1 working highish reps 1 working 8 reps.

Calf toe press: 2 warm ups 2 good working sets around 10 reps.

Ab work: 2 sets hanging leg raises 2 sets cable crunches 2 sets twists holding a weight.

Sounds like a lot but was done in around 45mins.all done to failure with 1 min rest.

Sawyer nothing wrong with higher reps on legs. They respond very well to it. Keep doing what you're doing and vary the reps. It will pay off.

Arms and calves - i can comfortably curl the 24kg dumbells seated, and i can dip myself plus 30-40kg dumbell and they just dont grow (~18" currently)

Calves - we have a standing calf and seated calf machine, i try and use both. going very heavy on the standing and forcing out reps 6-8 with dropsets. I get hideous doms, but they're just not growing!

picture is around 2 months old, its the only one I have right now. I'll get a new one tomorrow!

Break down your arm and calf work for us. Lets take a look.

[Igifuno]

kel you fire me up brutha.. love the new avy. Looking thick and lean!!

[kelkel]

Thnx. Old guys can still kick ars. Just gotta pace ourselves.

[Igifuno]

Gives me so much motivation to know that progress can still be acheived after 40. My b-day is coming up in a couple weeks (37) and I don't dread it, nor do I dred the big 40

[kelkel]

Igi it's simply a lifestyle choice. I don't look at age as detrimental nor as an obstacle. Yes, we all have to adapt as we go and listen to our bodies, but realistically we have to do that at any age. No, we are not meant to be monsters in our later years but we can still be far better (read-larger) than the normal sedentary, non-lifting person. To me that's an entirely different species of human.

Die big, die happy.

LLMD

[DCI]

Do any of you have a certain body part what won't grow no matter what stress you put it under?

My back is shit imo no V dunno how I can manage it but mixing things up in the next 6 weeks.

Tonight was back again chomping at the bite to batter myself into submission.

Started with hypers as a warm up they were great.

Then into single row db's two feeler sets then into heavy weight for one balls out set back was pumping, felt great after did teo drop sets of light weight for 3-5 reps was goosed after the above was intense.

Then onto T bars heavy ass set really enjoy the way when you do heavy and slow its shreds your back. Great feeling off this exercise was cool.

Then Yates, under hand bb rows did these heavy pb on it and then a drop.

Tensioned deads again one balls out set was really fatigued after that was tough.

Then one light isolation exercise on the cable machine, bent over lat streches they are similar to the db bench strech exercise, but less pressure on everything imo.

Cardio again

[kelkel]

DCI that's a lot of back work!

[Igifuno]

Igi it's simply a lifestyle choice. I don't look at age as detrimental nor as an obstacle. Yes, we all have to adapt as we go and listen to our bodies, but realistically we have to do that at any age. No, we are not meant to be monsters in our later years but we can still be far better (read-larger) than the normal sedentary, non-lifting person. To me that's an entirely different species of human.

Die big, die happy.

LLMD

Thank you for that.. copied/pasted and saved in my 'special file'.

[DCI]

DCI that's a lot of back work!

In reality it's only 4 exercises of really heavy weight, the hypers were just bodyweight only and the last isolation was only a streching exercise too quite light.

What would you reccommend instead?

[Rusty11]

Gives me so much motivation to know that progress can still be acheived after 40. My b-day is coming up in a couple weeks (37) and I don't dread it, nor do I dred the big 40

I always love how the youngins think they will shrivel up and lie in a bed covered in bedsores when they hit a certain age. I didn't start growing 'til I hit 49...

[kelkel]

In reality it's only 4 exercises of really heavy weight, the hypers were just bodyweight only and the last isolation was only a streching exercise too quite light.

What would you reccommend instead?

It's not what I'd recommend, it's what works for you. I only commented as it's a lot of heavy duty bent over work in one day, imho. Always makes me worry about guy's over-stressing their lower backs.

[Igifuno]

By the way, what do you have playing in those headphones kel?

[kelkel]

A very eclectic mix actually. I lean toward classic rock, alternative and a little grunge. But I even have some Elvis, Rihanna, Rob Zombie, a lot of 80's stuff too. I could not work out without that ipod or my arm tampon.

[AD]

By the way, what do you have playing in those headphones kel?

beegees

[kelkel]

beegees

Smart ars! My go to music on heavy squat days is the Foo Fighters. Long Road to Ruin, Let it Die, etc.

[Hazard]

So at the gym tonite a competitor came over to say hi. He used to workout at the last gym I was at and now Goes to mine. He's kinda seen me grow over time without ever knowing me.

Anyways..... He came over and we got to talkin. He told me that when he starts practicing his posing he'll let me know and he'll teach me while I condition.

He's a very cool guy..... I'm gunna see if I can find some pics of him.

[Cuz]

I really just want to pick some heavy shit up right about now.

[Hazard]

So at the gym tonite a competitor came over to say hi. He used to workout at the last gym I was at and now Goes to mine. He's kinda seen me grow over time without ever knowing me.

Anyways..... He came over and we got to talkin. He told me that when he starts practicing his posing he'll let me know and he'll teach me while I condition.

He's a very cool guy..... I'm gunna see if I can find some pics of him.

Here's a couple pics - he competes masters too

[Cuz]

how tall is he, he looks arouns my height?

[Hazard]

how tall is he, he looks arouns my height?

He's about 5'9

[Cuz]

god I was way off...smh.

[Igifuno]

I always love how the youngins think they will shrivel up and lie in a bed covered in bedsores when they hit a certain age. I didn't start growing 'til I hit 49...

So good to hear.

[Igifuno]

A very eclectic mix actually. I lean toward classic rock, alternative and a little grunge. But I even have some Elvis, Rihanna, Rob Zombie, a lot of 80's stuff too. I could not work out without that ipod or my arm tampon.

You're pretty musically diverse huh? I am as well in general. In the gym, however, it's a little more compressed and is usually fast paced

[Igifuno]

So at the gym tonite a competitor came over to say hi. He used to workout at the last gym I was at and now Goes to mine. He's kinda seen me grow over time without ever knowing me. Anyways..... He came over and we got to talkin. He told me that when he starts practicing his posing he'll let me know and he'll teach me while I condition. He's a very cool guy..... I'm gunna see if I can find some pics of him.

Nice Haz.. I'm sure he could give you some good posing tips. Great how things work out sometimes

[kelkel]

You're pretty musically diverse huh? I am as well in general. In the gym, however, it's a little more compressed and is usually fast paced

Diverse, yes. During a workout though I'm fast forwarding to the more appropriate, hard core, motivational, thumping songs. That's just "overall" what's on the ipod.

[Igifuno]

I really just want to pick some heavy shit up right about now.

Lol... I know that feeling. Sometimes no matter what you're doing you just think, I'd love to be in the gym right now.

[Cuz]

it was a rest day tho, killed it Sunday n Monday. for some strange reason my muscles are getting ALOT sorer after training. wth could this mean?

[Igifuno]

Could be that you're breaking them down more.. are you lifting heavier? I know you and I have talked about diet and you're getting the calories in.. did you kick up the intensity recently?

[Cuz]

Could be that you're breaking them down more.. are you lifting heavier? I know you and I have talked about diet and you're getting the calories in.. did you kick up the intensity recently?

thats hard to say, but it's a good possibility. you think gettimg that last one or two.reps is.what's doing it? yes diet is spot on, I dont think malnutrition is.the.prob lol

[Igifuno]

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens.”

Arnold

[Cuz]

one of my favs from my fav bber. gotta love pumpin iron