**Marcus's HIT Dungeon**

[NACH3]

She started feeling gassy pains that came and went consistently. Every 6 minutes they came and went for hours last night. The baby was pushing down and her hips felt like they were starting to widen. (Weird right? lol)The pressure was intense. The doctor said it was probably early labor and to call back when the pain was excruciating and came and went every 3 minutes for 2-3 hours.

She fell asleep and I was up shitting most of the night lol.

We'll see how today goes.....

How you feeling Haz? Think your coming down w/anything? I ask b/c yesterday I was exhausted(slept and ate all day and night) felt horrible by the end of the day - but woke up feeling better... Hope your not gettin sick(I know out here something is going around)...

[Hazard]

How you feeling Haz? Think your coming down w/anything? I ask b/c yesterday I was exhausted(slept and ate all day and night) felt horrible by the end of the day - but woke up feeling better... Hope your not gettin sick(I know out here something is going around)...

Feeling run down, knees are achy, no more chills tho. Eating some chicken an rice - we'll see if it passes through quickly lol

[NACH3]

Feeling run down, knees are achy, no more chills tho. Eating some chicken an rice - we'll see if it passes through quickly lol

Hope so brother! Take er easy today - Hope your Fiancé and the baby are feeling better too!

[RaginCajun]

Feeling run down, knees are achy, no more chills tho. Eating some chicken an rice - we'll see if it passes through quickly lol

At least you can sit and watch the Giants/Eagles game!

Will that multi millionaire mongoloid QB of yours win today?

[Hazard]

At least you can sit and watch the Giants/Eagles game!

Will that multi millionaire mongoloid QB of yours win today?

Pfffft man...... Listen - I never hold high expectations. If they win they win - if they lose they lose.

One thing I will never be guilty of is bragging about my team or being the asshole fan lol. Like most patriot, cowboy, and jet fans lol

[Igifuno]

Feel better Haz. We need you (and your Mrs.) healthy.

Some good games on today. I'm back from legs and have a bunch of stuff out. Delmonico steaks, Italian sausage (I'll only have 1) with peppers, onion and sautéed mushrooms. Eggplant, brown rice, chicken, and going to make some guacamole.

I think that should get me through the day

[marcus300]

It must be noted that High Intensity Training is not a set of principles etched in stone. It is a disciplined style of training which is based on the two universally known factors affecting muscular growth - Overload and Progression.

Repetitions should be done in a controlled fashion so that continuous tension is placed on the muscles. Some use a 2 second count for the concentric (lifting) phase while others use a 20 second count. The key is performing quality repetitions to a point of volitional fatigue.

One set is productive, although some high intensity advocates sometimes choose to perform more than one set. Some people may require additional sets. As a general rule, with of course some exceptions, one set performed in a high intensity manner will provide all the stimulation you need for muscular hypertrophy (growth).

The following is a quote from Dr. Ken Leistner which provides a good synopsis of what High Intensity Training is all about.

"High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment that is available, not just a machine or group of machines. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude".

When an exercise is performed in the described high intensity manner, one set usually gives your body optimum strength stimulation. Multiple sets of the same exercise are simply not necessary.

Dorian Yates' (1992-97 Mr. Olympia) trainer, Mike Mentzer, recommends the following:

"Train intensely, train briefly, and train infrequently - it's valid and will work for everyone."

A quote from Mike Mentzer about the "copying the star" mindset so prevalent in "muscle mags" and gyms:

" . . . it is a mistake to point to the 'apparent' success of a couple dozen top title winners as indubitable proof that a certain training approach is efficacious. If one were to look back through the course of their bodybuilding careers and calculate the hours, months and years of wasted effort resulting from their blind, non-theoretical volume approach, one would have to question whether their achievements could properly be termed successful at all." Mike Mentzer, IronMan Magazine, March 1994.


Mike Mentzer

[Igifuno]

Like most patriot, cowboy, and jet fans lol

Most... Lol. Eli looks ready today. He's all suited up. Pats in the Bill's house today. Their defense looks good but Brady is 23-3 vs. Buffalo so I'm going with my boys.

[NACH3]

E.A.G.L.E.S. = Iggles lol - hate the Giants haha

[Igifuno]

It must be noted that High Intensity Training is not a set of principles etched in stone. It is a disciplined style of training which is based on the two universally known factors affecting muscular growth - Overload and Progression. Repetitions should be done in a controlled fashion so that continuous tension is placed on the muscles. Some use a 2 second count for the concentric (lifting) phase while others use a 20 second count. The key is performing quality repetitions to a point of volitional fatigue. One set is productive, although some high intensity advocates sometimes choose to perform more than one set. Some people may require additional sets. As a general rule, with of course some exceptions, one set performed in a high intensity manner will provide all the stimulation you need for muscular hypertrophy (growth). The following is a quote from Dr. Ken Leistner which provides a good synopsis of what High Intensity Training is all about. "High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment that is available, not just a machine or group of machines. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude". When an exercise is performed in the described high intensity manner, one set usually gives your body optimum strength stimulation. Multiple sets of the same exercise are simply not necessary. Dorian Yates' (1992-97 Mr. Olympia) trainer, Mike Mentzer, recommends the following: "Train intensely, train briefly, and train infrequently - it's valid and will work for everyone." A quote from Mike Mentzer about the "copying the star" mindset so prevalent in "muscle mags" and gyms: " . . . it is a mistake to point to the 'apparent' success of a couple dozen top title winners as indubitable proof that a certain training approach is efficacious. If one were to look back through the course of their bodybuilding careers and calculate the hours, months and years of wasted effort resulting from their blind, non-theoretical volume approach, one would have to question whether their achievements could properly be termed successful at all." Mike Mentzer, IronMan Magazine, March 1994. Mike Mentzer

I read this a couple of times. With regard to the concept of "one set", I'm assuming this is a high intensity, to failure, working set after preparing your muscle group with an appropriate warm up.

Couple questions: is anyone currently doing this and, if so, what have the results been and over what period of time? I'm willing to and am interested in trying this, but would like to hear some feedback and experience.

Also, regarding "one set", does this refer to each movement (and still perform 3-4 movements per set) or does this one set encompass the entire training session for that particular muscle group?

[marcus300]

I read this a couple of times. With regard to the concept of "one set", I'm assuming this is a high intensity, to failure, working set after preparing your muscle group with an appropriate warm up.

Couple questions: is anyone currently doing this and, if so, what have the results been and over what period of time? I'm willing to and am interested in trying this, but would like to hear some feedback and experience.

Also, regarding "one set", does this refer to each movement (and still perform 3-4 movements per set) or does this one set encompass the entire training session for that particular muscle group?

This is what this whole thread as been built on HIT, this is how I train and how I have built more tissue than any other training protocol.
Like it states nothing set in stone but I never do more than one working set unless I miss judge the weight or I feel I missed the failure. The working set for the movement your doing so if your shoulder pressing you would warm up or do your feeler sets then attack it with one working set and move on to your next movement like side laterals and same again.

[Hazard]

I read this a couple of times. With regard to the concept of "one set", I'm assuming this is a high intensity, to failure, working set after preparing your muscle group with an appropriate warm up.

Couple questions: is anyone currently doing this and, if so, what have the results been and over what period of time? I'm willing to and am interested in trying this, but would like to hear some feedback and experience.

Also, regarding "one set", does this refer to each movement (and still perform 3-4 movements per set) or does this one set encompass the entire training session for that particular muscle group?

Essentially you are doing 3 sets but only 1 set is a true working set. THE set that's doing the damage. One or two sets are used to get a feel for what weight will be needed to take the muscle to failure and beyond.

Hence why my workouts are never set in stone. Ill have an idea of what I wanna do but once I get in there and see how everything is going - ill decide what adjustment to my workout I need To do in order to get a desired result.

[Bio-Active]

Incline press



Wide grip ISO chest press



Peck deck super setting incline machine press



Cable crossovers



20 minutes low intensity cardio and done

[Hazard]

The last couple weeks I've been planning on going heavier on the bench. I got in there and I just couldn't get over 315. Nothing wrong with that..... I utilized drop sets to make that weight work for me

[marcus300]

The last couple weeks I've been planning on going heavier on the bench. I got in there and I just couldn't get over 315. Nothing wrong with that..... I utilized drop sets to make that weight work for me

Be careful with benching Haz, Make sure your form is 100% because it can take you out for a long time. I haven't BB bench pressed for close to 20yrs. I do have faith in your strength and ability though mate

[Hazard]

Be careful with benching Haz, Make sure your form is 100% because it can take you out for a long time. I haven't BB bench pressed for close to 20yrs.

I'm using the smith right now because I don't have anyone to spot me. My form has improved A LOT which has improved my chest growth significantly. Did have a wee niggle not long ago.... Babied it and I'm gtg now.

[Sfla80]

Back this morning

Feeling weak and small (for me that is lol) at the moment.

This work out was with slow very strick form. Holding last couple reps where I could.

Standing lat pull downs

Wide grip pull down

Seated rows

Low pully hammer

One arm bent over with hammer tbar row machine.

High pully hammer

Hypers.

[NACH3]

I read this a couple of times. With regard to the concept of "one set", I'm assuming this is a high intensity, to failure, working set after preparing your muscle group with an appropriate warm up.

Couple questions: is anyone currently doing this and, if so, what have the results been and over what period of time? I'm willing to and am interested in trying this, but would like to hear some feedback and experience.

Also, regarding "one set", does this refer to each movement (and still perform 3-4 movements per set) or does this one set encompass the entire training session for that particular muscle group?

I've been doing the 1w set + RP(if I don't hit 6reps at failure I'll RP it for another 2 or whatever gets me to true positive failure then I'll drop set it(depending on where my reps are it'll be either one drop but usually a double drop)

Also if I want to go heavier I'll hit 4-5 reps at failure then RP + RP + a drop usually gets me to my 12 rep range!

I like Haz mentioned I'll do 1w set then just drop set it - it's all based off my feeler sets and or warm ups(pyramid up etc) -- everything I/we do is based off of our feeler sets to judge the working set weight & then the beyond failure protocols are implemented...

This is what I've been doing lately w/more vision on what I can do(and mixing it up)...

Igi - I've only been in here for about 7months doing HIT - I've gone from 170 to 205 this am - but filling out much more - & starting to lean out as well.... So 35lbs of LBM I've put on as my bf really hasn't changed - it gets lower as my cycle goes on -

[Igifuno]

This is what this whole thread as been built on HIT, this is how I train and how I have built more tissue than any other training protocol. Like it states nothing set in stone but I never do more than one working set unless I miss judge the weight or I feel I missed the failure. The working set for the movement your doing so if your shoulder pressing you would warm up or do your feeler sets then attack it with one working set and move on to your next movement like side laterals and same again.

I understand and wasn't sure if I was misinterpreting Leistner or Mentzers language and they were advising on something else beyond what we typically talk about. What I've found to be most effective for me, is to utilize a working set, followed possibly by another working set along with drop sets. That's where I'll typically find my failure.

[Igifuno]

The last couple weeks I've been planning on going heavier on the bench. I got in there and I just couldn't get over 315. Nothing wrong with that..... I utilized drop sets to make that weight work for me

How many reps were you getting at 315 before dropping?

[Igifuno]

I've been doing the 1w set + RP(if I don't hit 6reps at failure I'll RP it for another 2 or whatever gets me to true positive failure then I'll drop set it(depending on where my reps are it'll be either one drop but usually a double drop) Also if I want to go heavier I'll hit 4-5 reps at failure then RP + RP + a drop usually gets me to my 12 rep range! I like Haz mentioned I'll do 1w set then just drop set it - it's all based off my feeler sets and or warm ups(pyramid up etc) -- everything I/we do is based off of our feeler sets to judge the working set weight & then the beyond failure protocols are implemented... This is what I've been doing lately w/more vision on what I can do(and mixing it up)...

I've actually never combined rest pause with drop sets.... It's always been one of the other. This is great, I think I'll try this.

[Hazard]

How many reps were you getting at 315 before dropping?

7-8

Tried to go higher but the negative portion of the lift didnt feel right. Kept 315 on and then dropped

[NACH3]

I've actually never combined rest pause with drop sets.... It's always been one of the other. This is great, I think I'll try this.

Tbh - I just started implementing a RP w/drops and it's taken me to another level

[almostgone]

Sat Arms

Single arm machine preacher
Tri extension machine
Standing double bi cables
Single arm cable extension (pulling down)
Single arm cable (from the floor)
Straight bar push downs

Abs

Next week going to add cardio back in. Feel shitty, went from lifting whatever I wanted then dropping my cycle suddenly. Ill get through it.

BG, when you're off cycle, you're still @ a TRT level, right?. It's never fun at the end of a decent run; like saying goodbye to an old friend.

[almostgone]

She started feeling gassy pains that came and went consistently. Every 6 minutes they came and went for hours last night. The baby was pushing down and her hips felt like they were starting to widen. (Weird right? lol)The pressure was intense. The doctor said it was probably early labor and to call back when the pain was excruciating and came and went every 3 minutes for 2-3 hours.

She fell asleep and I was up shitting most of the night lol.

We'll see how today goes.....

You think it might be nerves, Haz, or do you think it's a stomach bug?

[almostgone]

Back this morning

Feeling weak and small (for me that is lol) at the moment.

This work out was with slow very strick form. Holding last couple reps where I could.

Standing lat pull downs

Wide grip pull down

Seated rows

Low pully hammer

One arm bent over with hammer tbar row machine.

High pully hammer

Hypers.

Looks good, Sfla. Slow and strict is the key to getting the most bang for the buck. I know I've said it before, but make sure to keep breathing, don't hold your breath.
Do you feel weak all of the time or do you mean weak compared to what you were lifting?

[almostgone]

Cut several acres of grass this morning. Time for this old man to get horizontal and grab some rest. Everyone enjoy the remainder of the weekend.

[Hazard]

Cut several acres of grass this morning. Time for this old man to get horizontal and grab some rest. Everyone enjoy the remainder of the weekend.

That just brought up bad memories of cutting the grass two days ago. I got tired reading that lol

[marcus300]

I understand and wasn't sure if I was misinterpreting Leistner or Mentzers language and they were advising on something else beyond what we typically talk about. What I've found to be most effective for me, is to utilize a working set, followed possibly by another working set along with drop sets. That's where I'll typically find my failure.

I warm up and do feeler sets then I condense working sets into one and put everything into it which will include beyond failure protocols and once ive done that its impossible for me to do another working set because its been fully worked.

Like my signature states
“Carrying a set to a point where you are forced to utilize 100 percent of your momentary ability is the single most important factor in increasing size and strength"--- Mike Mentzer

“one set to failure is all that is required to stimulate an increase in strength and size – with no number of lesser sets having the same effect” – Mike Mentzer


Ive found this the best way to dig into those tough fibers what grow the thickest and biggest. I hate wasting reps and sets but so long as you stick with the HIT principles YOU CAN ADAPT TO HOW YOU GROW BEST.

[NACH3]

CHEST - strength still increasing on all lifts
Stretching rolling RC ex's lots abs - good sweat going

1. Smith slight incline(new PB #395) 4 feelers 1w(395) 5(2 forced) drop 4 drop 2(ended w/315) -- 2 forced on all except last drop(no spot)

2. Slight incline flys(new weight) - 2 warm ups(8-10 reps) - 1w 7 drop 4

3. DB incline press - 2 warm ups - 1w(110s) 6(1forced) drop(100s) 4 drop(95) 2

4. Incline flys - 2 warm ups - 1w 6-7 drop 4 -- my forearms could barley hold the weight lol - completely fried

Finished off standing DB flys 1w set +RP+RP+RP -- nothing left AT ALL!

Cardio 20min -- weights done in 39 min whew im spent time to eat and kick back

[Sfla80]

Looks good, Sfla. Slow and strict is the key to getting the most bang for the buck. I know I've said it before, but make sure to keep breathing, don't hold your breath.
Do you feel weak all of the time or do you mean weak compared to what you were lifting?

Slow and strict definitely felt good and like I got something out of it this time.

Breathing. Still catching myself holding towards the end of set. :/

Weak was just today. Long busy ass day at work yesterday, no sleep, and got up early for no reason lol. Actually feeling pretty good lately.

[BG]

BG, when you're off cycle, you're still @ a TRT level, right?. It's never fun at the end of a decent run; like saying goodbye to an old friend.

Yes sir. It was just nice to be pushing so strong, rep ping 405 for 15 squatting, 365 for 8 on bench. Getting real good sets. It just started cranking, I only got a small taste. It's OK though, I just wanted to build some nice muscle. I've been stuck at 220 for years.

[BG]

I'm using the smith right now because I don't have anyone to spot me. My form has improved A LOT which has improved my chest growth significantly. Did have a wee niggle not long ago.... Babied it and I'm gtg now.

Becareful of the smith machine, it's hard to get the bar low enough on your chest and still push it straight up. I used the smith machine for awhile and I ended up getting injured when trying to increase the weight. It puts the bar to far up on your ches .

[GirlyGymRat]

Becareful of the smith machine, it's hard to get the bar low enough on your chest and still push it straight up. I used the smith machine for awhile and I ended up getting injured when trying to increase the weight. It puts the bar to far up on your ches .

I lift solo (and like it that way). When I did chest last, I was wanting to bar press and never thought to use smith. Hmmmm. I am going to try this.

[Hazard]

Becareful of the smith machine, it's hard to get the bar low enough on your chest and still push it straight up. I used the smith machine for awhile and I ended up getting injured when trying to increase the weight. It puts the bar to far up on your ches .

Damnit..... Well thanks for that lol. I'm going to try barbell this week - I just have to get a lifting partner or find someone to spot me

[bigdil511]

Damnit..... Well thanks for that lol. I'm going to try barbell this week - I just have to get a lifting partner or find someone to spot me

I was wondering what you guys do I lift by myself and there are never anyone around to spot. I almost had to drop the weight off the side this week bench pressing, I think I'll use the smith just to avoid getting stuck with weight on my chest from here on out.

[NACH3]

Damnit..... Well thanks for that lol. I'm going to try barbell this week - I just have to get a lifting partner or find someone to spot me

I've found on the smith I use if I use it from the opposite side it's more like a reg lift(w/the slight arc up and back - it's pretty much on that plane just a lil more straight lined) - however if I used it from the other side it's actuall pushing slightly forward...

Also I position myself w/my feet under me - sliding back w/my shoulder blades(dug into the bench) to lock into my lift - w/an arch and my head off the bench(forget the name of that set up(the other is feet out in front) but I come down to my nipple line and it's easier on my shoulder -

Also I did incline DB press(heavy) today for the first time in yrs(so it strengthened my shoulder more than I've ever had - so I think using DBs will give me more depth and width(w/the stretch) that I'm looking for... I just can't be afraid of change(I know that sounds weird)... I definitely have to mix in DBs more(or stick to a nice run w/them)

[cttoasn]

Our coach has us on a new squat cycle, starting next week. We are about 12 weeks out from a meet.

This is just the squat portions, not our snatch/clean+jerk lifts, or accessory work.

Monday's: Front Squat: 10 sets of 3 @ 70% 1rm.
Back Squat: 3 sets of 5 @ 60% 1rm

Wednesday's: Back Squat: 10x3 @ 70% 1rm
Front Squat: 3x5 @ 60% 1rm

Saturday's: Back Squat: 5-3-1-1-1 build to a heavy single.

Each week the percentage increases 5%. First couple weeks might not be too bad. But I'm bringing the puke bucket around week 3.

Each set is performed every 2min on the minute.

[Hazard]

I've found on the smith I use if I use it from the opposite side it's more like a reg lift(w/the slight arc up and back - it's pretty much on that plane just a lil more straight lined) - however if I used it from the other side it's actuall pushing slightly forward...

Also I position myself w/my feet under me - sliding back w/my shoulder blades(dug into the bench) to lock into my lift - w/an arch and my head off the bench(forget the name of that set up(the other is feet out in front) but I come down to my nipple line and it's easier on my shoulder -

Also I did incline DB press(heavy) today for the first time in yrs(so it strengthened my shoulder more than I've ever had - so I think using DBs will give me more depth and width(w/the stretch) that I'm looking for... I just can't be afraid of change(I know that sounds weird)... I definitely have to mix in DBs more(or stick to a nice run w/them)

I have that smith machine and also the one with no angle, that goes straight up. I use the latter mostly. The angled one I find good for traps.

[Hazard]

Yes sir. It was just nice to be pushing so strong, rep ping 405 for 15 squatting, 365 for 8 on bench. Getting real good sets. It just started cranking, I only got a small taste. It's OK though, I just wanted to build some nice muscle. I've been stuck at 220 for years.

Ur a strong mfkr BG.....