**Marcus's HIT Dungeon**

[NACH3]

I am jealous... I don't get to train alone much

Opposite for me I would love to have a partner

[Bio-Active]

Opposite for me I would love to have a partner

Dont get me wrong a partner is nice but anytime i loose one there is always someone else to jump right in. The only time i can train alone is if a go to another gym

[zempey]

I prefer to train alone, but not having someone to spot or help push you has it's draw backs. I find if your partner is as motivated as you and doesn't hold you back, then they are an asset, but if it is one of those that doesn't always show up, or distracts you, then time to let them go. I had a good partner once, we complimented each other well, he was a strong chest guy and I was a strong back guy. He was a big bastard too, 6'5" 290 to my 6'6" 270, once we started throwing around tonnage it got people's attention. It was a good run, but I haven't had a good one since and prefer to put my ear buds in and go at it alone.

[clarky.]

Yip with you there zempey tunes on and just get pounding away. But there is times when your just at that sticking point screeming in side screeming and you could just do with a wee finger to help push/pull past that bit.

[NACH3]

Yip with you there zempey tunes on and just get pounding away. But there is times when your just at that sticking point screeming in side screeming and you could just do with a wee finger to help push/pull past that bit.

That's what I'm sayin clarky... Just someone at least to give me 5 forces

@Bio/Zempy - don't get me wrong I love to tune all others out too and just get pounding away as others do slow me down lol

[JohnnyJim]

Lol...

There's a hot figure skater who goes to my gym. I have the hots on her, and I don't even acknowledge that she exists once I start my squat session... So yeah. Training is my solitude...

But anyway, what is everyone's opinion on giving girls chocolates? I was gonna give her an easter bunny shaped chocolate and my friend told me it was creepy to give girls candy in a gym...

[Hazard]

[clarky.]

That's what I'm sayin clarky... Just someone at least to give me 5 forces

@Bio/Zempy - don't get me wrong I love to tune all others out too and just get pounding away as others do slow me down lol

I see training partners at my gym they just talk talk talk and there are others that know what the score is nach and these guys just train no very muck talk at all.

[clarky.]

I know a fvcking easter bunny she would kick your ass boy

[NACH3]

I see training partners at my gym they just talk talk talk and there are others that know what the score is nach and these guys just train no very muck talk at all.

Lmao...

Clarky, there is a fine line for sure, and I almost feel they would slow me down but at the same time I would be going waay beyond failure . It surely can be done both ways!! I'm heading to do arms...

[clarky.]

Lmao...

Clarky, there is a fine line for sure, and I almost feel they would slow me down but at the same time I would be going waay beyond failure . It surely can be done both ways!! I'm heading to do arms...

I just like getting in doing ma sh*t and out simple as that. Have a good session mate smash it

[GirlyGymRat]

Lol... But anyway, what is everyone's opinion on giving girls chocolates? I was gonna give her an easter bunny shaped chocolate and my friend told me it was creepy to give girls candy in a gym...

Never. No! How old are u?

[EquilibriumZ]

Lol... There's a hot figure skater who goes to my gym. I have the hots on her, and I don't even acknowledge that she exists once I start my squat session... So yeah. Training is my solitude... But anyway, what is everyone's opinion on giving girls chocolates? I was gonna give her an easter bunny shaped chocolate and my friend told me it was creepy to give girls candy in a gym...

Man she's going to gym to burn off that chocolate, give her a protein shake for her postworkout atleast

[Bio-Active]

Incline press

wide grip press

db flys

Peckdeck superset incline machine press

cable crossovers

40 minutes cardio and done

[NACH3]

Arms this am... Clarky I fvkin smashed em good

Warm ups(seated/standing side/front laterals) RCs/SMF/stretching(hammies... Getting better - not pulling as much on low back)...

Close grip smith - 3 feelers 1w PB(325 4 1 force)/ DD(4/2) all RPs

O-Bar curl - 1 feel 1w(115)5 DD 4/2 then 95 to failure very slow and under tension for at least 5s eccentric/& concentric

Lying DB press - 1w 7 DD 6/4/suppersetted w/one arm extensions(2w 6-10 1Drop 6-8

Standing DB hammers - 2w 5/4 1drop 3

Rope push downs 2w(6-8) suppersetted - Tri grip push downs 2w 6/5 1drop 4

Cable curls heavy slowly timed under tension - 2w 6/5 1 drop 4-6

Single arm push downs(front/& reverse) 3w(6-10)

Hammer strength preachers - 2w(6/4) 1 drop 4-6 then 5 negs 5+s concentric part of lift...

Abs and done... Went a lil lighter but realky gotta great pump(people were coming up to me and complimenting my "lumps/traps etc under my long clothes - pretty cool to hear) . Another great session! Definitely tore it up fellas!!!

[clarky.]

Sound like a good session nach good stuff. What do you do for traps nach ??

[clarky.]

And look at that 500 pages class.

[NACH3]

Sound like a good session nach good stuff. What do you do for traps nach ??

Thx,

Traps I hit w/shoulders(I like doing side laterals(45 angle and focus on bringing em up and back - hitting delts/traps and rhomboids), reverse cable flies(low/high), shrugs, and up-right rows holding contraction at top - and I like suppersetting some shrugs w/them) always keep my shoulders back/& down during movement etc...

Anything you do that j could incorporate in(I'm loving working my shoulders/traps again - the way I'd like . Only thing is I can't do reverse flies w/DB b/c of form

[IronClydes]

I have a confession. I cheated on HIT after i finished my pullback week Friday. Tried a high volume Arnold type program. Couldn't get the damn workouts under 90-110 minutes. It was ridiculous. It's been a rough past 3 days. I was just concerned I wasn't able to hit all the angles and work all the particulars of my muscles with so few exercises. Figured a blast was a good time to try a heavy volume routine. Admittedly, I went a bit overboard on the program I built: training each muscle twice weekly, supersetting opposing muscles, over 20 sets per muscle on average, plus abs...overkill for this aging male.

So, question for the HIT veterans, and Marcus when he returns to us: is it acceptable to incorporate more exercises to target all angles of a muscle in HIT? For instance:

Behind neck BB Press
Rear DB Laterals
Upright EZ rows
Forward DB laterals
Arnold presses
BB Shrugs

Doing the 1-2 feelers and 1-2 working each? Following this workout by either abs or cardio training, alternating days.

Or is that just too much to meet the intensity demands of HIT? And then better to do half one felt workout and the other half the next time, switching it up over time to build all angles.

227, 6', 34, 13.8% bf, bench 320, squat 405, dead 465.

[NACH3]

I'm not Marcus or AG, Kel, Bio, clarky etc etc etc or a vet to this but I'm getting it down... And absolutely love it, and it's results

Of course you can hit every muscle at any angle you want... It is BBing... So one must hit all muscles at various angles to achieve full symmetry! And doing HIT w/heavier reps(in acquired rep range during w/and drops is key) 6-10 possibly 12(for accessory work more so) but I try and keep it at the 10 rep range w/all working and drops!

Look at the w/o's that Marcus Kel and AG Bio Clarky, DCI, Sfla among others that have been doing this for longer than we have been lifting(but do any one of them have un proportioned physiques - hell no - their built exceptionally (Marcus/Kel @ 250+ or whAt looks to be 260-270 all f-in ripped all yr long and have great symmetry)...

I think your overthinking this Tduff... Just get a plan stick w/it and bust your ass like never b4(I've found a whole new love for this sport) just finding this thread and this site - it's totally transformed my body and the fun has just begun Get in there and kill it!

Edit** I'm missing many lifters nothin personal didn't want to name the whole thread lol(DCI, Sfla, Scotty, everyone)

[IronClydes]

I'm not Marcus or AG, Kel, Bio, clarky etc etc etc or a vet to this but I'm getting it down... And absolutely love it, and it's results Of course you can hit every muscle at any angle you want... It is BBing... So one must hit all muscles at various angles to achieve full symmetry! And doing HIT w/heavier reps(in acquired rep range during w/and drops is key) 6-10 possibly 12(for accessory work more so) but I try and keep it at the 10 rep range w/all working and drops! Look at the w/o's that Marcus Kel and AG Bio Clarky, among others that have been doing this(but do any one of them have un proportioned physiques - hell no - their beasts and ripped all yr long and have great symmetry)... I think your overthinking this Tduff... Just get a plan stick w/it and bust your ass like never b4(I've found a whole new love for this sport) just finding this thread and this site - it's totally transformed my body and the fun has just begun Get in there and kill it!

Haha you're right. I overthink everything....Its one of my weaknesses. I hear ya and agree....I'll start sharing my HIT workouts herein out for feedback and work at killing them. I appreciate ya nach!

227, 6', 34, 13.8% bf, bench 320, squat 405, dead 465.

[NACH3]

I'm sure the ones that've been doing this much longer than I will chime in . Hey yhsts why I came into this thread to get the best info on lifting and they changed my thinking real quick and for good thats for sure... Now what works for some diesnt work for everyone but the volume didn't and I was doing the same split Arnold's and was overtraining not trying hard enough!!!!

[IronClydes]

I'm sure the ones that've been doing this much longer than I will chime in . Hey yhsts why I came into this thread to get the best info on lifting and they changed my thinking real quick and for good thats for sure... Now what works for some diesnt work for everyone but the volume didn't and I was doing the same split Arnold's and was overtraining not trying hard enough!!!!

Point taken. I'm onboard for the same transition! Hopefully, it works as good for me!

227, 6', 34, 13.8% bf, bench 320, squat 405, dead 465.

[NACH3]

Point taken. I'm onboard for the same transition! Hopefully, it works as good for me!

227, 6', 34, 13.8% bf, bench 320, squat 405, dead 465.

I hope so as well! You'll be fine, tbh I re read this thread in two nights lol and learned soooo much valuable info(videos that just make you want yo go out and smash somethin lol) but lifting works even better

GL Tduff!!!

[Roger11]

marcus, where are you mate?

[IronClydes]

I hope so as well! You'll be fine, tbh I re read this thread in two nights lol and learned soooo much valuable info(videos that just make you want yo go out and smash somethin lol) but lifting works even better GL Tduff!!!

Blows my mind you read it in 2 nights!!! Nice man. I need to do the same.

227, 6', 34, 13.8% bf, bench 320, squat 405, dead 465.

[hawk14dl]

Man, fml.

Played softball Friday night, left straight from there to an out of state tournament. got to the hotel at 3am, had an 8 am game. Woke up at 6, wanted to get a good breakfast but the fu+kers I went with wanted McDonald's. Fml again.

Went and played the first game, we lost by 1 in extra innings. So we go check the bracket, our next game was 330 Sunday morning. Fml again
show up at the field about 315, ready to play. . Games were pushed back from other games that went extra innings. We didn't get to play until 430 am.
Lost that game pretty bad. We were all tired, ready to go home Anyways.
Got home 930 am. Slept till 1230, had two league games today. Hurt my arm trying to make a throw from the outfield. Iced the hell out of it tonight, but my entire body feels destroyed.

Rough weekend. I'm taking the summer off of playing ball. Lifting weights has proven to give a lot fewer injuries

[almostgone]

marcus, where are you mate?

He'll be back soon. Said he got lots of work and a side project or two going.

[almostgone]

I have a confession. I cheated on HIT after i finished my pullback week Friday. Tried a high volume Arnold type program. Couldn't get the damn workouts under 90-110 minutes. It was ridiculous. It's been a rough past 3 days. I was just concerned I wasn't able to hit all the angles and work all the particulars of my muscles with so few exercises. Figured a blast was a good time to try a heavy volume routine. Admittedly, I went a bit overboard on the program I built: training each muscle twice weekly, supersetting opposing muscles, over 20 sets per muscle on average, plus abs...overkill for this aging male.

So, question for the HIT veterans, and Marcus when he returns to us: is it acceptable to incorporate more exercises to target all angles of a muscle in HIT? For instance:

Behind neck BB Press
Rear DB Laterals
Upright EZ rows
Forward DB laterals
Arnold presses
BB Shrugs

Doing the 1-2 feelers and 1-2 working each? Following this workout by either abs or cardio training, alternating days.

Or is that just too much to meet the intensity demands of HIT? And then better to do half one felt workout and the other half the next time, switching it up over time to build all angles.

227, 6', 34, 13.8% bf, bench 320, squat 405, dead 465.

IMO, it's kind of individual thing, but I try to picture the muscle group I working on and attack it in a semblance of order. For example, shoulders:

R/C exercises and broomstick stretches ( got to protect those shoulders). Then for my lift it would go something like this:

D'bell press for anterior heads
Side laterals for medial heads
High cable pulls or d'bell reverse flyes for posterior heads
B'bell shrugs to the front for traps
B'bell shrugs to the rear for traps
D'bell shrugs with my heaviest bells just to use up the last of my energy. These are slow reps and I've been getting a really decent pump.


Usually by the time I get to the d'bell shrugs, I am spent so if I can get 8 good reps with a nice slow positive and negative, I'm trashed.
But that is just what is working for me at the moment. But take a look at the exercises and you can see I started with the anteriors, worked my way to medials, around to posterior heads, and then blasted traps.
If everything goes well and I don't get distracted, that is probably a 35-40 minute lift, roughly. But each muscle group is totally fried.

[almostgone]

I know Clarky goes with a higher volume on shoulders, , because it treats his joint better..That just shows that we all have to make tweaks/adjustments to what suits us individually.
I'm just now going with higher volume on biceps to see what kind of a response I will get.

[almostgone]

Blows my mind you read it in 2 nights!!! Nice man. I need to do the same.

227, 6', 34, 13.8% bf, bench 320, squat 405, dead 465.

That is a lot of reading. When I got back into lifting last year, I read for roughly 2 weeks and then re-read again.

[almostgone]

I'm not Marcus or AG, Kel, Bio, clarky etc etc etc or a vet to this but I'm getting it down... And absolutely love it, and it's results

Of course you can hit every muscle at any angle you want... It is BBing... So one must hit all muscles at various angles to achieve full symmetry! And doing HIT w/heavier reps(in acquired rep range during w/and drops is key) 6-10 possibly 12(for accessory work more so) but I try and keep it at the 10 rep range w/all working and drops!

Look at the w/o's that Marcus Kel and AG Bio Clarky, DCI, Sfla among others that have been doing this for longer than we have been lifting(but do any one of them have un proportioned physiques - hell no - their built exceptionally (Marcus/Kel @ 250+ or whAt looks to be 260-270 all f-in ripped all yr long and have great symmetry)...

I think your overthinking this Tduff... Just get a plan stick w/it and bust your ass like never b4(I've found a whole new love for this sport) just finding this thread and this site - it's totally transformed my body and the fun has just begun Get in there and kill it!

Edit** I'm missing many lifters nothin personal didn't want to name the whole thread lol(DCI, Sfla, Scotty, everyone)

Thanks, but you give me too much credit. I'm just an (almost) 51 year old man that enjoys lifting and the challenge of peeling off the fat while generating muscle growth. It can be a challenge with my work schedule, but it is a challenge I enjoy.

[clarky.]

I have a confession. I cheated on HIT after i finished my pullback week Friday. Tried a high volume Arnold type program. Couldn't get the damn workouts under 90-110 minutes. It was ridiculous. It's been a rough past 3 days. I was just concerned I wasn't able to hit all the angles and work all the particulars of my muscles with so few exercises. Figured a blast was a good time to try a heavy volume routine. Admittedly, I went a bit overboard on the program I built: training each muscle twice weekly, supersetting opposing muscles, over 20 sets per muscle on average, plus abs...overkill for this aging male.

So, question for the HIT veterans, and Marcus when he returns to us: is it acceptable to incorporate more exercises to target all angles of a muscle in HIT? For instance:

Behind neck BB Press
Rear DB Laterals
Upright EZ rows
Forward DB laterals
Arnold presses
BB Shrugs

Doing the 1-2 feelers and 1-2 working each? Following this workout by either abs or cardio training, alternating days.

Or is that just too much to meet the intensity demands of HIT? And then better to do half one felt workout and the other half the next time, switching it up over time to build all angles.

227, 6', 34, 13.8% bf, bench 320, squat 405, dead 465.

Tduff don't try and hit the muscle from all angles in one session. If doing HIT right you won't be able to do this anyway. Hit it from one or two angles one session then next session hit it from a different angle you will be able to give it more this way then the whole muscle gets good development as your putting 100% into it each session.

[clarky.]

marcus, where are you mate?

He has been informed of your slacking Roger and you will be delt with once he comes back. So if i was you i would not want him back in a hurry there will be eye ball shacking.

[clarky.]

Ok am just going to the physio in 20min i'll pop back in a wee bit guys.

[almostgone]

Exactly.what Clarky said. If you look at my example, I hit each head of the delts with one exercise to complete failure. The only reason I blast traps from the front and rear is because I feel my traps like it better. The d'bell shrugs are a "finisher", to use whatever gas is left in the tank.
However, if there are you exercises that I want to incorporate, I would swap them out every other lift or so.
I find it helpful to keep a lifting logbook so I can look back for reference/ to evaluate progress.

[almostgone]

Ok am just going to the physio in 20min i'll pop back in a wee bit guys.

Hope it's good session, Clarky. Is it giving you some relief?

[almostgone]

Took vacation tonight. Trimmed the trees back with a polesaw for a shade over 35 yards of the driveway, still have another 50 or so to be completely done, but there are fewer trees to be trimmed. It's almost time to have some gravel hauled in.
Despite wearing my Wiley's, I still got a piece of a wood chip in my right eye. Scratched the dickens out of it, but other than being red, I believe it is GTG.

Headed to the shop to work shoulders in a little bit.

[almostgone]

Dang, Clarky.Give Marcus a quick ring so he can be post# 20,000!!!

[clarky.]

Exactly.what Clarky said. If you look at my example, I hit each head of the delts with one exercise to complete failure. The only reason I blast traps from the front and rear is because I feel my traps like it better. The d'bell shrugs are a "finisher", to use whatever gas is left in the tank.
However, if there are you exercises that I want to incorporate, I would swap them out every other lift or so.
I find it helpful to keep a lifting logbook so I can look back for reference/ to evaluate progress.

X2 i like doing traps from front & back and a wee note book is a very very good tool in BB you think you can remember but nit a chance great tool to help with progress.

Hope it's good session, Clarky. Is it giving you some relief?

She said if is way better but i need to stop shoulders for a few wks to let it heal. FFS how can a do that AG you know it drives us mad but dam man i need this better it is just holding me back i still get a wee niggle from it so maybe i should actually practice what i preach lol.

I know Clarky goes with a higher volume on shoulders, , because it treats his joint better..That just shows that we all have to make tweaks/adjustments to what suits us individually.
I'm just now going with higher volume on biceps to see what kind of a response I will get.

Yip tduff as AG said i have to do high reps light weight becsuse of this prob i have i just can not do HIT with shoulders and it even gives me a bit of jip doing chest (flys) mostly. Play around and see what works for you just like AG is doing with bi's and just like we do with our doses to find our sweet spot that works for US wee are all different.

Thanks, but you give me too much credit. I'm just an (almost) 51 year old man that enjoys lifting and the challenge of peeling off the fat while generating muscle growth. It can be a challenge with my work schedule, but it is a challenge I enjoy.

AG you deserve every single bit of credit you get you have helped me alot over the years and i have so much respecet for you. The knowledge you have is incredible.