**Marcus's HIT Dungeon**

[almostgone]

Doing a pre exhaust superset HIT is extremely hard and the results are excellent, its one of those things you can do do carry on seeing gains but use lighter weight due to the pre exhaust and the super set. I don't fully understand the numbers you have written down and if you could explain exactly what you did for the working sets it would be better for me to understand but from what you said it sounds like it was perfect what happens is when you have gone to fully positive failure on the flyes you actually think you have zero strength left for the press but you do but the reps are low and this is were you got to gather your thoughts and release that aggression to get those presses out to full failure, and when you do oh my go does it hurt...

Sure thing, boss!
Incline, I did 2 w/u sets of flyes and then for my work, I did 8 flyes and hit failure.At failure on flyes, I went straight into pressing and got 6 and a half reps, rest paused, grabbed 3 more reps, rest paused and grabbed a half rep, rest pause, and one more half rep.
Flat, I did 2 w/u sets of flyes, and for work, I did 6 reps of flyes and hit failure. At failure, I went straight into pressing, got 5 and a half reps, rest paused, got 3 more reps, rest paused, and got another half rep.
One I started on flyes, the bells didn't leave my hands until after pressing was completed. Did I get it right or totally miss the mark?
Total time= 24 min
I was shocked at my time when I completed the supersets, and to test how much damage I did, I grabbed some lighter bells and only managed 6 reps.

[marcus300]

Sure thing, boss!
Incline, I did 2 w/u sets of flyes and then for my work, I did 8 flyes and hit failure.At failure on flyes, I went straight into pressing and got 6 and a half reps, rest paused, grabbed 3 more reps, rest paused and grabbed a half rep, rest pause, and one more half rep.
Flat, I did 2 w/u sets of flyes, and for work, I did 6 reps of flyes and hit failure. At failure, I went straight into pressing, got 5 and a half reps, rest paused, got 3 more reps, rest paused, and got another half rep.
One I started on flyes, the bells didn't leave my hands until after pressing was completed. Did I get it right or totally miss the mark?
Total time= 24 min
I was shocked at my time when I completed the supersets, and to test how much damage I did, I grabbed some lighter bells and only managed 6 reps.

Excellent sounds great the only thing I would say is try your best to hit 8-10 reps on the flyes which should be the failure point next time, it sounds great and let me know how you feel in the next couple of days and if it helped you with injuries and shoulder pains etc. Its good to swap and change things around and even though I bet you used lighter weight on the db pressing it felt like you was at your personal best!!! good job almost your the man

[almostgone]

Sure thing! I'm hoping that w/ the superset, slow steady reps, squeezing pecs at top of the contraction, and the "archway" movement of arms during the pressing that I can get a response out of my chest like what you helped me get w/ my back.
I'll push even harder next time and see if I can bring up the numbers! Many thanks, big guy..... and.no, you are defo "the man". A true wizard of weightlifting and.bodybuilding!


....and I definitely felt like I set 2 or 3 PRs even though I didn't. The stimulation was fan-f*ckingtastic. When I got done in 24 minutes and the wife saw me slowly plodding up the driveway she came.running from the house and said "Good Lord, are you OK?". I.managed to blurt out a pretty loud "Hell, yeah"!!!!

[marcus300]

Sure thing! I'm hoping that w/ the superset, slow steady reps, squeezing pecs at top of the contraction, and the "archway" movement of arms during the pressing that I can get a response out of my chest like what you helped me get w/ my back.
I'll push even harder next time and see if I can bring up the numbers! Many thanks, big guy..... and.no, you are defo "the man". A true wizard of weightlifting and.bodybuilding!

That's it concentrate on the archway of the pressing that will direct more tension onto the pecs and fry them and will help with tricep involvement, even though you cant fully take out the tricep you can direct more tension to the pecs by that slight tool I told you about..... We will see

[clarky.]

Very good session the day guys did some stretching and cable curls for a warm up.

Seated db curls 2 working 1 drop

Incline db curls 3 sets each 1 to fail

Db preacher curls 2 working 1 drop

Had a good day again the day guys seated db was the same weight as last wk which was a new weight 22.5kg db so i managed 1 more working set before the drop bi's were on fire and it was just the start lol.

Incline db i just did three sets to fail i was enjoying it i was only getting 7-8 reps each side anyway. This went down to half reps if that .

Db preacher was great i mean great i thought the bi's were on fire at the start by fvck there were now every single rep was done slow on the neg not just these all the above as well.
I did these on the back of a incline bench not a seated preacher pad i like standing doing them i will defo be doing more of these.

So that was it 31min done

[uhit]

Had another stimulant this morning and went to the gym to do chest

Incline flyes - 4 warm up sets - did 4 warm up sets due to what I was going to put myself through in the next 30-40mins
1 working set - heavy set to failure plus 2 forced reps plus 2 drop sets

incline db press
1 feel set only
1 working set - heavy to positive failure plus 2 forced reps plus one drop set

flat db flyes
1 feel set
1 working set - heavy to fialurte plus 2 forced one drop set

vertical flat hammer press
1 feel set
1 working set - heavy to failure plus 2 drop sets

ben over cable flyes
2 working sets to failure

This session was very aggressive, there were 10 people in the gym and everyone of them stopped and watched me everytime I started a set. I was extremely pumped and rested less than 1 min. I was totally focused, I didn't even look at anyone, I was talking to myself and was getting angry with the weights by thinking of past events what fuel my adrenalin. I was an animal and I am 100% sure I am starting to feel a growth spurt I wish I was on gear but afterwards 3 people came up while I was doing abs and said I was looking unbelievable. Them watching me train fuelled me even more, the stimulant made me go off my head because I don't realy use them all the time. I hadn't trained for 2 days and I am 100% sure that HIT is the number one routine what produces the monster of this earth I am 100% certain the people wgho say it doesn't just don't like to work hard and give 100000000% I am telling everyone you train in this style and I mean go to your limit and force your body to grow this will produce some serious gains.

Ive had clients who have been skinny fukers over the yrs and ive turned them into monster who compete, ive tried most routines myself and many of my friends who are normal guys and some are pro's and I am telling you guys you want results what exceed the normal guys who just look good then use HIT and adapt it to how you grow. I know I am on one at the moment but ive never grown so much in my life when using HIT as my main routine..

Don't waste time in the gym wasting reps after reps, make it count and push beyond what you normally do and watch your body respond.

100% agree with the HIT marcus. Ever since I started it I'm feeling DOMS all over again. Also feeling pain while working out is an old sensation that I missed so glad to have it back.
Drop sets are truely a saving grace. Just when you think you can't push any more you drop the weight by 10kg and bang out a good 4-6 more reps.

Still can't walk down stairs properly from the damage done from legs.

[marcus300]

Repost from my diary


Rep range The ideal rep range for building size and stimulating hypertrophy is the 6 to 12 reps. Less than 6 reps will more or less increase strength and a degree of size, performing more than 12 reps will help build muscle endurance. Make sure that your reps fall within this range and your hitting true positive failure for the best chance of hypertrpohy. If your implementing one of the beyond failure methods such as forced & negs, rest pause or dropsetting you use a weight what is heavy enough to bring your positive failure at the low end of the rep range. An example for rest pause you use a weight what you will hit true positive failure at around the 4th rep then you would rest for around 10-15 seconds and do another couple of reps, then rest again for another 10-15 seconds and hit another 2 reps with the same weight. In total your doing 8 reps which is within range and your going to failure on each rest pause so you have a high chance of stimulating the right fibers to produce the best gains. As your rep range and strength increases towards a total of 12 reps you simple increase the weight being used so your constantly increasing intensity and overload, the two keys principles of any HIT programme. You use feeler sets to determine what weight you will be using on your working set, as you use different methods like dropsetting always makes sure you don't drop the weight to much so your not going over 12 reps in total. If you are you need to be using heavier weight on the drops so your rep range hits below the 12 reps in total. I always like to use around the 8 rep range in total and increase the reps upwards until I feel i can increase the weight so my rep range falls around the 8 rep range again. We are aiming for maximum muscle fiber recruitment hitting these rep ranges at failure will have the greatest potential for muscular growth. The above advice is for someone who is already advanced and is looking to build bigger thicker muscles, its not for someone who is building a base and foundation because these people can really benefit from using a lower rep range aswell as the above.


Stimulating growth

Remember going to true positive failure like I've describe previously hits the toughest muscle fibers what grow the biggest these are the fast twitch type 2b fibers, you hit these fibers and you will have the biggest chance of increasing in size. What we are aiming for is progression overload so you keep hitting the muscles with an increased weight so they need to change and adapt to the overload its being put under. This kind of continuous stress will have a reaction on the body and it will have no other alternative but to grow. We keep within the right rep range what stimulates the biggest growth and we continuously try and increase the intensity by increasing the reps then once the reps increase you increase the weight to bring the reps down within the correct range again. I can't stress enough about taking your muscle to true positive failure, this takes a lot of mental preparation. Before any muscle contraction occurs it originates from the brain sending signals to the nerves, the stronger the signal the more forceful the muscle contraction, in other words control your mind set pre working set and you will be in the best position to take your body to failure and beyond. I've commented many times how I go about doing my mental preparation but you master the mental side and you will see huge leaps in achieving your goals.Release the aggression by talking to your inner self and you will take your body to places its never been before. Stimulate growth by overloading your body to a state were its screaming for you to stop and no matter what you couldn't do one more rep even if your life depended on it, if you don't train in this fashion your not training hard enough.





Advanced training techniques

Forced and negatives

When your going to be implementing forced and negatives you need to be using a weight what your going to be hitting around the 3-4 rep range at true positive failure, then your spotter with help you with another 2 reps. I say 2 reps because its about the limit you can do once you have come to true positive failure and your partner is taking some of the weight off you, these forced reps will dig very deep into your muscle fiber recruitment. Once you have finished the forced reps the weight will be at the starting position and you start to complete negatives by lowering the weight very slowly, make sure you resist and fight the weight coming down and once at the bottom your partner will assist you to get the weight to the top of again and you will do another negative and you keep going until you cant do another negative, usually its around 2 negatives. Negatives done at this stage of a working set after positive muscle failure causes serious trauma to the muscle which will stimulate the release of growth factors. Your also 40% stronger on the eccentric part of the lift so once you hit failure in the lifting part of the exercise by yourself and adding forced with your partner the negatives will take you beyond and recruit further fibres like nothing I've experienced with any other training routine. Once this as been hit there is no need to do anything else because the damage has occurred and no more can be recruited only burn out and exhaustion. If we add the reps up you would be doing around 3-4 reps on the positive then 2 forced and then around 2 negative so in total your hitting around the 8 rep range. You have 3 strengths you have the positive, static and negative, the negative causes the most damage to the muscle and is the biggest cause of DOMS, you master negatives and you will see a huge improvement in muscle size and fullness.

Rest Pause

Again use a weight what you will be hitting true positive failure around the 3-4 reps range, put the weight down and rest for around 10-15 seconds which should give you around another 2 reps, then repeat and rest again and hit another 2+ reps again. Your completing a set of around 8 reps than you would normally use but your rest a couple of times within the set for around 10-15 second so you recover just enough to complete another 2 reps each time. This will recruit those tough type 2b muscle fibers and if you use your feeler sets correctly you can really cause some serious damage to your muscle and create an extreme amount of over load your body isn't use to. I like the 8 rep total mark but this isn't set in stone, you may prefer 10 reps in total or even 6 but just try and makes ure your in the 6-12 rep range and work from that to increase the intensity and overload.


Drop sets

This method needs a bit more thinking about but first lets explain what a drop set is. If we use DB curls for an example you would pick a weight again were you would be hitting around 3-4 reps at true positive failure and then get a set of lighter DB's and rep again for another couple of reps and then drop the weight again and curl another set of lighter bells for another 2-3 reps. You have to make sure you drop the weight enough to make sure you get around 2-3 reps out at failure but make sure you don't drop the weight to much, if your repping loads of reps out remember your trying to be hitting around the 8 rep range so when your doing your feeler sets its crucial to make the lighter db set just enough so you keep within the total rep range. Halfs/quarters or partials With partials you are doing a standard working set to which will involve you conducting a strict full range of motion to true positive failure, at this stage you would carry on doing half reps until its impossible to complete another half rep then do a quarter reps right down till you cant move the weight. A fine example would be DB side laterals were you would do strict reps till failure then carry on doing half reps so the DB's are only coming up half way then keep going till your hardly moving the weight from the side. There will be a bit of body assistance and sloppy form come into play towards the end but at this stage its fine just to get those deep muscle fibers working by going beyond failure. Extremely effective way to recruit those tough fibers we require with a constant tension approach.



Hit Supersets

Hit supersets entail you doing one exercise right after another with very little rest as in-between the two movements. With these types of supersets your still hitting the 6-12 rep range so your not doing anymore than 12 reps over two exercises, this is very important. Example you would go to true positive failure lets say on DB shoulder press and be at failure around the 5-6 rep then go straight into db side laterals for another 6 reps at the most which would be failure again. You have to make sure you use the right weight to hit the correct rep range so you don't go over the 12 rep ceiling otherwise you will trigger the muscle endurance and exhaustion and you wont tap into the tough fibers we require. Great examples is coupling compounds movements with isolation.Combination This protocol would consist of a combination of any of the above methods, you could use rest pause and on the second rest pause you may not be able to do anymore reps so you could go straight into a drop set to finish the working set of to failure and beyond. You could even use drop sets with partials on the last drop set to really increase the burn and intensity. The combination is endless, its how you feel to complete the workings set and what you need to do to make sure its a productive one. These are great for a back up plan if your working set starts to go wrong for any reason.


Rest

Using the above protocols is extremely tasking on your body and CNS so you need to make sure the training session are short but intense enough to stimulate growth. You also need to make sure you rest enough and have a good solid diet to suit your requirements. There is one thing for sure its impossible to train like this correctly for weeks on end, no matter how anabolic you are your going to need to pull back on the above movements and decrease the intensity and let the body fully repair and heal. This doesn't mean you have to stop training in this style just take a pullback training routine for a few weeks and lower the intensity and increase the rest days. Cortisol will fight against muscle growth so if you experience any over training symptoms its time to change things around to help your body repair and heal.



Feel sets The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. I also take in consideration what I am going to be doing whether its forced and negs or rest pause or drops, I just judge a weight what I will be hitting failure around the 4th - 6th rep mark or less and then incorporate the beyond failure protocols. I also remember what I did last time I did that movement because in the back of my mind I know I have to overload my body. I am always pushing heavier weights or trying to increase the intensity


.Nutrition

Food is a major player when we are building muscle tissue or shredding bf. We need to eat enough energy releasing foods to fuel our workouts and also to promote muscle building. Nutrition is a very individual thing and nothing is set in stone no matter who tells you it is, its not. We are all different and have different levels of activity and we need to establish a baseline diet and work off this to suit your needs and goals. Make no mistake if you want to grow bigger thicker muscles than your going to have to eat big, train big and be consistent with everything you do. Once you establish your maintenance diet you can put a strategy together to add muscle and body weight or shred body fat. Learning how your body responds to different amounts of calories will be one most beneficial things you can do because this will open a plan to determine how you go about attacking and achieving your goals

[marcus300]

100% agree with the HIT marcus. Ever since I started it I'm feeling DOMS all over again. Also feeling pain while working out is an old sensation that I missed so glad to have it back.
Drop sets are truely a saving grace. Just when you think you can't push any more you drop the weight by 10kg and bang out a good 4-6 more reps.

Still can't walk down stairs properly from the damage done from legs.

I'm pleased your finding it helpful now you need to really understand the deep stimulation whats needed to push into the next zone, one step at the time and watch your body explode. Train the mind, learn how to push to and beyond muscular pain and don't ever fail pre set mind control is huge with this system.

[almostgone]

Very good session the day guys did some stretching and cable curls for a warm up.

Seated db curls 2 working 1 drop

Incline db curls 3 sets each 1 to fail

Db preacher curls 2 working 1 drop

Had a good day again the day guys seated db was the same weight as last wk which was a new weight 22.5kg db so i managed 1 more working set before the drop bi's were on fire and it was just the start lol.

Incline db i just did three sets to fail i was enjoying it i was only getting 7-8 reps each side anyway. This went down to half reps if that .

Db preacher was great i mean great i thought the bi's were on fire at the start by fvck there were now every single rep was done slow on the neg not just these all the above as well.
I did these on the back of a incline bench not a seated preacher pad i like standing doing them i will defo be doing more of these.

So that was it 31min done

Nice, Clarky....really nice. How's the shoulder holding up for you? Haven't seen you post up if you went to the Dr. or if you got it sorted?

[marcus300]

Do any of you serious bodybuilders what to look the same in 12 months time, same body weight same bf and same old muscle tissue except for some very slight alteration what most people don't see. But do any of you really want to be wearing the same clothes? When I grow I have to buy new clothes because I grow that much bigger and that's plain and simple why, I eat like a lot of food spread over 6-8 meals a day, I training HIT in a serious manner, I don't mean I just train HIT and go ho9me I mean its serious when I walk in the gym people turn and watch me attack my workouts like a crazed madman.

I don't waste any time in the gym I train to my limit I feel like 10 men I have tremendous power and I really think no one can stand next to me training.... Some of you may think this is big headed and cocky and I am sorry of it comes across like that way but that's not my intension I am trying to let you into my mind to help you focus and get these same feelings. Its not easy and its not for the weak. You want results you got to earn your stripes and it doesn't come after a few weeks in the gym its done over time being consistent with HIT and fully understanding what your doing and making sure your mind is focused to the job in hand.

[uhit]

I find that my arms are my lacking point in my development at the moment.
I don't incorporate any days in the gym where I focus on biceps/triceps and usually include a couple of exercises with my chest/back days as they get worked on those days.
I'm not too bothered about the size of my arms as I'm looking to grow all over but would it be worth spending an additional day in the gym to work them out.

Currently I'm in the gym 5x a week, so if I add in this arm day it'll be that I only get 1 day of rest. Recovery will most likely be affected unless I change up my routine slightly and have legs on a Monday so that when I work my arms out on say a saturday they'll have 2 days to recover rather than 1.

[marcus300]

I find that my arms are my lacking point in my development at the moment.
I don't incorporate any days in the gym where I focus on biceps/triceps and usually include a couple of exercises with my chest/back days as they get worked on those days.
I'm not too bothered about the size of my arms as I'm looking to grow all over but would it be worth spending an additional day in the gym to work them out.

Currently I'm in the gym 5x a week, so if I add in this arm day it'll be that I only get 1 day of rest. Recovery will most likely be affected unless I change up my routine slightly and have legs on a Monday so that when I work my arms out on say a saturday they'll have 2 days to recover rather than 1.

Just train your body once per week and dedicate one day to arms only, if you have small arms then try something different than what your doing now but remember to go to failure otherwise you wont be recruiting those tough muscle fibers what grow the biggest, even though you need to recruit all types of fibers the one's what produce the thickest and biggest gains only come into recruitment at failure and beyond.

[clarky.]

Nice, Clarky....really nice. How's the shoulder holding up for you? Haven't seen you post up if you went to the Dr. or if you got it sorted?

Thanks mate. Ma shoulder is doing ok AG i have been doing rc ex before every shoulder session and them broomstick ex you told me about and i was using naproxen for a wee while. I just get a wee niggle at the start of side delts but it goes away.

[kelkel]

I just get a wee niggle

Wee niggle?

[Mp859]

Wee niggle?

never heard of that myself

[DCI]

Wee niggle?

Scottish for a slight pain.

[kelkel]

Scottish for a slight pain.

Well then, I've got a wee niggle or two myself.

[DCI]

Lol I can imagine

[marcus300]

Thanks mate. Ma shoulder is doing ok AG i have been doing rc ex before every shoulder session and them broomstick ex you told me about and i was using naproxen for a wee while. I just get a wee niggle at the start of side delts but it goes away.

Wee niggle?

never heard of that myself

Well then, I've got a wee niggle or two myself.

LMFAO do you know he trains in a kilt our Clarky

[almostgone]

LMFAO do you know he trains in a kilt our Clarky

LOL....now that's hardcore. Failure and beyond.....




.... in a kilt.


Much respect, Clarky.

[clarky.]

LMFAO do you know he trains in a kilt our Clarky

It's quite embarrassing on leg days thank fvck i wear a sporn with ma kilt it hides ma takle when doing squats

You guys are great real great bunsh of guys.

[clarky.]

Bi's are really sore today loving it am growing am growing lol

[clarky.]

Just back from doing tri's stretching and pd for a warm up

Flat cg bench 1 working DD

Tri pd 1 working DD

Over head tri ex 1working 1 drop

3 sets of dips each one till fail

For about the last 2-3 wks i have been leaving 2 days between my sessions as i have been really bust but today i went and i just never felt as strong as the last 2-3 wks. I did bi's yesterday so i think this off for two days thing might be what works for me guys.

[Hazard]

Well then, I've got a wee niggle or two myself.

So it's been said..... The rumors are true

[zempey]

I used to have those super human feelings back in the day too. Now I am trying to balance intensity vs injury. You guys are motivating, making me push that line a little further, it's just so hard to hold yourself back for your own good. Keep killing it, I am enjoying the read.

[marcus300]

I used to have those super human feelings back in the day too. Now I am trying to balance intensity vs injury. You guys are motivating, making me push that line a little further, it's just so hard to hold yourself back for your own good. Keep killing it, I am enjoying the read.

Try pre exhaust and pre exhaust supersets this has helped me a lot with my injuries but at the same time keeps the intensity high without using your heaviest weights.

[RaginCajun]

so clarky, when you do squats in a kilt, do you go until your sack hits the ground and then go back up? ONE......

[almostgone]

Try pre exhaust and pre exhaust supersets this has helped me a lot with my injuries but at the same time keeps the intensity high without using your heaviest weights.

Pre exhausting flyes w/ b'bell press really humbled my bench numbers( which were nothing to write home about), but the pre exhaust superset really takes things to a different level of concentration I'm nicely sore in my pecs and anterior delts area today, but had no twinges in my left shoulder. Looking forward to working with this for awhile.

Working all weekend, bit planning to get in legs in the next day or two. Just got back from the massage and am feeling loose. Belly is full of flank steak and asparagus....life is good.

[kelkel]

So it's been said..... The rumors are true

You know, they like to call big things tiny.

[clarky.]

so clarky, when you do squats in a kilt, do you go until your sack hits the ground and then go back up? ONE......

No mate am on trt and i don't use hcg and it's very cold here so there's nothing dangling

[clarky.]

Tri's are very sore today it's one of them ones you touch them and it's sore but funny lol hard to straighting arms out.

[zempey]

Tried some new exercises for tri's today, it was ok, got a little pump. I really need to find something that will just shred the fvk out of them. We used to have a hammer strength dip machine at my old gym years ago, that sumbich would destroy my tri's. I was able to increase my weight on bar curls, elbow and forearm are feeling a little better each week. Maybe someday I will be able to throw up 200lb curls again, lol.

[clarky.]

I've been doing cg bench and dips the last few tri sessions and they have been great. I'm sure the big man will come up with somthing for you to try or kel both clever big chaps.

[uhit]

Is there an ideal macro nutrient ratio that works for enhancing performance in the gym?
I've tried keto (5/35/60) and lost a good amount of explosiveness/strength. I've gone with 40/40/20 and it's given me success however I always feel hungry when I'm on that split.

[zempey]

The past two weeks have been reverse grip on the smith, I will go back to cg press free weight next week to change it up. I do dips a few times a week, try and do them at the end when I am fatigued, even at 255lbs I manage to get sets of 15-20 at the end of the workout, 30-50 at the beginning. Need a weighted belt.

[clarky.]

The past two weeks have been reverse grip on the smith, I will go back to cg press free weight next week to change it up. I do dips a few times a week, try and do them at the end when I am fatigued, even at 255lbs I manage to get sets of 15-20 at the end of the workout, 30-50 at the beginning. Need a weighted belt.

Thats when i do them zempey at the end unless i do them.as part of a warm up at the start but when i do them at the end i just do about 3-5 sets to fail and am only getting 9-10 each set if that because ma tri's are fried before i even try them.

I use the smith machine when doing cg and my elbows are in so when the bar comes down my elbows are pointing at my feet not out to the side at 3.45 you know what i mean it really works great.

[Hazard]

Tried some new exercises for tri's today, it was ok, got a little pump. I really need to find something that will just shred the fvk out of them. We used to have a hammer strength dip machine at my old gym years ago, that sumbich would destroy my tri's. I was able to increase my weight on bar curls, elbow and forearm are feeling a little better each week. Maybe someday I will be able to throw up 200lb curls again, lol.

- Skull crushers super setted w/ close grip bench

- heavy triangle bar cable push downs (goose neck position ur wrist when ur near the end of the push down movement)

- reverse grip straight bar push down super setted with weighted seated dips (use two benches and put a 35lb plate on ur lap)

[zempey]

Haz, I used to do heavy vbar but it kills my shoulder now, I can't push enough weight to do any good without damaging the joint. When I do crushers I usually do presses after my last rep until failure. I do like the seated dip but it is easier with a partner. We used to do 3-45lb plates ant do drop sets, what a killer. I will try the smith for cg, clarky, sounds like it will be easier to keep the elbows in and really hit the tri's. I tried dumbell skull crushers today, damn they are tough, a lot harder than the ez curl bar. Nothing ever hit my tri's as hard as the Hammer Strength dip machine, we would get up to 7 plates a side and blast the shite out of our tri's. The pumps were insane.

[almostgone]

I've been doing cg bench and dips the last few tri sessions and they have been great. I'm sure the big man will come up with somthing for you to try or kel both clever big chaps.

Absolutely. I've learned/relearned sooo much from those 2 gentlemen in particular and this thread in general that it is somewhat embarrassing.

[almostgone]

Is there an ideal macro nutrient ratio that works for enhancing performance in the gym?
I've tried keto (5/35/60) and lost a good amount of explosiveness/strength. I've gone with 40/40/20 and it's given me success however I always feel hungry when I'm on that split.

40/40/20 (pro/carb/fat) works for me. I tweak the carbs just a tad because I'm still slowly losing bf, but if I'm in a growth period I will eat a bit more protein or sometimes an extra cup of oats.