**Marcus's HIT Dungeon**

[marcus300]

Going doing some back, want some more thickness.

Report back in an hour

[GirlyGymRat]

Going doing some back, want some more thickness. Report back in an hour

Classic Marcus.

[calgarian]

Cal wanted some information on HIT and didn't know where it was in the thread so I put most of them together for him, there are loads more but those are my best ones I think.

Anyway Cal, ask away we are all masters of the sport now. I feel like Frankenstein with all the monster what's been created

I will big guy just getting started done this before can do this again, then i coming to UK to workout and eat with you.

[Bio-Active]

Skull crushers


Incline db curls

Tri push downs

Ez bar reverse curls

Rope push downs

Hammer curls

20 minutes cardio and done

[Igifuno]

Pulled a groin doing legs yesterday. Didn't realize it til last night. No big deal.. Just a little annoying pain. Should be better in a couple days.

Legs are mush this morning.

[NACH3]

Pulled a groin doing legs yesterday. Didn't realize it til last night. No big deal.. Just a little annoying pain. Should be better in a couple days.

Legs are mush this morning.

Igi, I tweaked my hammie/groin tie in yesterday :/ - not bad at all but just a lil tender... Iced it all night

Felt it going in - and still pushed a lil(on rev Vs) so I took lunges outta the equation yesterday

Have a lot to do today - try to get arms in - if not my body could use the rest

[Igifuno]

Igi, I tweaked my hammie/groin tie in yesterday :/ - not bad at all but just a lil tender... Iced it all night Felt it going in - and still pushed a lil(on rev Vs) so I took lunges outta the equation yesterday Have a lot to do today - try to get arms in - if not my body could use the rest

I skipped the ice lol.. Wish I wouldn't have. Oh well. We'll heal. Going to try to get in for back today. Have a company event this evening and not sure how long it will go.

[NACH3]

I skipped the ice lol.. Wish I wouldn't have. Oh well. We'll heal. Going to try to get in for back today. Have a company event this evening and not sure how long it will go.

Yeah the ice helped(a lil) lol - it's really not bad it's more annoying than anything - hope to get a session in... Yeah we'll heal - hope it's gtg by next leg day(I feel they're finally growing like I want) -- took me some time to see how my legs responded best... I think I'm on the right track

[Igifuno]

I'd say you are brutha Nach

I have meetings all day and I'm already annoyed because I know I won't be able to have my meals like I want so I'll be sneaking nuts, bars and shakes all damn day with a shitty catered lunch lacking in the macronutrients I need to grow properly. Haha.. Bodybuilder problems.

[marcus300]

I will big guy just getting started done this before can do this again, then i coming to UK to workout and eat with you.

Cant wait to hurt and give you pain like you deserve my friend

[marcus300]

Back

D Ring wide grip pull downs
3 warm up sets
1 working set to failure plus 2 drops

seated cybex rowing machine
2 feeler sets
1 working set to failure plus 2 drops

BB bent over rows
2 feel sets
1 working set to failure then rest pause once

straight arm pulldowns
2 working sets higher rep range

hypers
2 working sets, weighted


abs

[calgarian]

Cant wait to hurt and give you pain like you deserve my friend

As long as we are in the gym bring it on

[calgarian]

Back

D Ring wide grip pull downs
3 warm up sets
1 working set to failure plus 2 drops

seated cybex rowing machine
2 feeler sets
1 working set to failure plus 2 drops

BB bent over rows
2 feel sets
1 working set to failure then rest pause once

straight arm pulldowns
2 working sets higher rep range

hypers
2 working sets, weighted


abs

could you please explain what you mean above?

[DCI]

Chest is numb as fck here. Slightly tweaked my right rotor but should be fine in a few days. No rest day till friday this week as I have work commitments should be a hard week but worth it.

[marcus300]

could you please explain what you mean above?

2 drops mean I did my working set to failure then I did 2 drop sets each one to failure.

rest pause was done on the working set, once I hit failure I did one rest pause at the end of my working set

[calgarian]

2 drops mean I did my working set to failure then I did 2 drop sets each one to failure.

rest pause was done on the working set, once I hit failure I did one rest pause at the end of my working set

thank you big guy . Keep posting and I will keep asking no matter how dumb the questions are.

[NACH3]

I'd say you are brutha Nach

I have meetings all day and I'm already annoyed because I know I won't be able to have my meals like I want so I'll be sneaking nuts, bars and shakes all damn day with a shitty catered lunch lacking in the macronutrients I need to grow properly. Haha.. Bodybuilder problems.

Gettin ready to leave here(640am) got my meals packed and some extras

I'm all pumped up each day just getting in here and seeing the posts of PAIN & Torture -- we live to put ourselves thru

[marcus300]

thank you big guy . Keep posting and I will keep asking no matter how dumb the questions are.

There's no dumb questions in here unless if you ask are Australians all cvnts then you may get some back lash.


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 that you would normally use but your rest a couple of times within the set for around 10-15 seconds 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 sure 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 until failure 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 8-12 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.

[Bodacious]

thank you big guy . Keep posting and I will keep asking no matter how dumb the questions are.

Couple pages back I asked a few questions on HIT also. You should check it out. They don't go over 12 reps on there working set. So way I am understanding is Marcus did for example...4 reps then dropped the weight did 4 more then dropped the weight and did 2 that would be total of 10 reps for that working set.

Rest pause he used the same weight just took a small 10 sec break in between reps.

I hope this helps and hope I am right. If not hopefully Marcus or Nach will chime in.

[Igifuno]

Gettin ready to leave here(640am) got my meals packed and some extras I'm all pumped up each day just getting in here and seeing the posts of PAIN & Torture -- we live to put ourselves thru

This reminds me of a post I made a couple years back, I think. My version of poetry. I'm going to see if I can find it and repost it. Will have to be later.

[Bodacious]

Well marcus just posted the same time as I did...lol

[calgarian]

There's no dumb questions in here unless if you ask are Australians all cvnts then you may get some back lash.


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 that you would normally use but your rest a couple of times within the set for around 10-15 seconds 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 sure 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 until failure 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 8-12 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.

Perfect.......Are they never been there, but keep in mind I am Canadian and we have queen on our dollar as well

[mussina123]

Although I haven't been posting anything (I'll be more active!) Ive been actively reading and all you guys killing it in here gives me even more motivation! Shoulders and arms in a few, getting into that mind zone of absolutely demolishing this one!!

[Hazard]

Only had the baby wake up once last night. I slept great..... I woke up looking as big as ever. I feel amazing today, just ate breakfast, and now making my preworkout and getting ready to attack chest. Maybe bi's also of I have the time.

[Sfla80]

Shoulders, cardio and abs this morning

Db presses 3 sets, multiple warm ups before hand.

Reverse hammer press

Leaning db laterals (from hip)

Palms up small straight bar front raise straight set with upright rows

Behind back cable laterals straight into front raise

Abs

Hanging knees, rope crunch, side bends

Cardio

Tried to get 30 mins and would have but had to piss like a race horse. 2 liters of water lol. So 21 mins straight, pee break, and got another 8. It's hard to get going again after u stop. Have to figure out this bathroom thing lol.

[Hazard]

Chest done in 35 min


Would have had more time but we had to schedule an emergency appointment with the doc today for my fiancé. She's havin a fair bit of pain. None the less I was able to get in and hammer my chest.

All the weights from the prior week felt lighter today. A week off has seemed to help. I'm DEFINATELY looking bigger AND leaner.

[Igifuno]

Chest done in 35 min Would have had more time but we had to schedule an emergency appointment with the doc today for my fiancé. She's havin a fair bit of pain. None the less I was able to get in and hammer my chest. All the weights from the prior week felt lighter today. A week off has seemed to help. I'm DEFINATELY looking bigger AND leaner.

Couple days off gave you some heal/grow time. Back to business as usual now brutha.

[Bodacious]

Okay here goes... First time I have ever posted my workout in here. I always write them down in a book I keep. After talking to you guys last night here it is....also first time trying this HIT thing.. I thought I was doing it before but I wasn't after re reading and talking to you all....

LEGS!!

I did 12 min warm up on Elliptical ...
Stretched

Sit Down Leg Extension Machine.... 1 WU 2 Feel 1 WK (Got 10 reps in then I did whatever I had to do to get it back to the top and did 2 negs.)

Laying down leg Curl machine.... 1 wu 2 feel 1 wk (Got 4 reps Dropped got another 5 dropped got another 3)

By this time I was already walking funny...

Back squat... 2 feel 1 wk ( working set got 3 then RP 2 dropped weight got 4)

Front squat ...2 feel 1 wk... 4 RP(2) DS(6) I dropped weight to much here. but they was on fire with the 6 at the end.

Leg Press... 2 feel 1 wk 6 reps then RP for about 15 sec then did 6 more

Straight leg dead's 1 feel 1 wk (8 reps RP 4 more)

Single leg leg machine press...High rep and got the blood just pumping in... On the feel set then I upped the weight got 8 then RP got 4 more .


Short breaks in between sets and excises. Leg are already starting to feel heavy. We will see how much damage I did to them tomorrow or the next day. Its usually about 48 hours later for me. I didn't get any cardio in I ran out of time. Going to try and get 20 min or walking on treadmill tonight at work.

Whats everyone think.. good or back The way I got it I did ... 6-7 working sets here.

[clarky.]

Did chest the night not so good.

Incline db fly 1 working +rp DD

Inclind db press 1 working +rp

Slight incline db fly 1 working

Cardio 25min

Ok guy gym was busy and most of the cvnts were doing chest ffs tits so anyway i never really warmed up good enough and got some pain from the delt/pec tie in so i just stopped because this gave me sh!t for months a while back remember. Piss but my own fault fud cardio was good though lol.

[Hazard]

Did chest the night not so good.

Incline db fly 1 working +rp DD

Inclind db press 1 working +rp

Slight incline db fly 1 working

Cardio 25min

Ok guy gym was busy and most of the cvnts were doing chest ffs tits so anyway i never really warmed up good enough and got some pain from the delt/pec tie in so i just stopped because this gave me sh!t for months a while back remember. Piss but my own fault fud cardio was good though lol.

Lol I love reading your posts

"Most the CVNTS were doing chest FFS TITS"

[Sfla80]

How's the fiancé haz?

What doc say about pain?

[Hoggage_54]

Yesterday was my first day back to the gym in 5+ years... did chest yesterday, did back today... my body is numb I can barely move my arms. Gonna try for legs tomorrow

[Sfla80]

Yesterday was my first day back to the gym in 5+ years... did chest yesterday, did back today... my body is numb I can barely move my arms. Gonna try for legs tomorrow

Wow hoggage, if you don't mind me asking. What was the reason for the lay off?

Start back slow...ease into

[DCI]

Yesterday was my first day back to the gym in 5+ years... did chest yesterday, did back today... my body is numb I can barely move my arms. Gonna try for legs tomorrow

Great hear man. Nothing better than that pain.

Tonight was legs for me. Seriously hard session the mental side of it tough tonight to push through the last few reps into failure.

Started with leg press. 3 warms ups 1 feeler and one heavy ass set. In my mind I was swearing and screaming to push one more out like Leroy in Yates videos he def had a massive hand in Yates training imo. Cos he constantly screamed at the right time. Then into a seriously hard rp to complete the reps and a double drop down to a really silly light weight but my fcking legs were sceaming in pain.

Then into a superset of heavy leg extensions and hammie curls the pain was searing right now but was worth it sweat was pouring outta me felt unreal too. My hammie strength has come on an awful lot. Felt great barely could walk.

Finished on med weight squats these where seriously tough but pushed through.

Home to refeed and chill out for a few absolutely destroyed.

[Hoggage_54]

Wow hoggage, if you don't mind me asking. What was the reason for the lay off?

Start back slow...ease into

I was messed up on a personal level... abused my body daily... I'm 6'6" and weighed in at 251lbs yesterday, at least 20% bf... I used to be around 240lbs with a 12-13% bf 5+ years ago.

[Sfla80]

I was messed up on a personal level... abused my body daily... I'm 6'6" and weighed in at 251lbs yesterday, at least 20% bf... I used to be around 240lbs with a 12-13% bf 5+ years ago.

Well fresh start. Good place to come to get u back to those stats.

[Hazard]

How's the fiancé haz?

What doc say about pain?

Lol he goes "you smiled through some bad contractions and you come to my office for this!? You have an internal laceration from child birth. This is normal and you are recovering really well. It takes 10-14 days to fully recover."

So all is good I guess. The baby had her first check up - all is well. She is 100% healthy.

[NACH3]

Okay here goes... First time I have ever posted my workout in here. I always write them down in a book I keep. After talking to you guys last night here it is....also first time trying this HIT thing.. I thought I was doing it before but I wasn't after re reading and talking to you all....

LEGS!!

I did 12 min warm up on Elliptical ...
Stretched

Sit Down Leg Extension Machine.... 1 WU 2 Feel 1 WK (Got 10 reps in then I did whatever I had to do to get it back to the top and did 2 negs.)

Laying down leg Curl machine.... 1 wu 2 feel 1 wk (Got 4 reps Dropped got another 5 dropped got another 3)

By this time I was already walking funny...

Back squat... 2 feel 1 wk ( working set got 3 then RP 2 dropped weight got 4)

Front squat ...2 feel 1 wk... 4 RP(2) DS(6) I dropped weight to much here. but they was on fire with the 6 at the end.

Leg Press... 2 feel 1 wk 6 reps then RP for about 15 sec then did 6 more

Straight leg dead's 1 feel 1 wk (8 reps RP 4 more)

Single leg leg machine press...High rep and got the blood just pumping in... On the feel set then I upped the weight got 8 then RP got 4 more .


Short breaks in between sets and excises. Leg are already starting to feel heavy. We will see how much damage I did to them tomorrow or the next day. Its usually about 48 hours later for me. I didn't get any cardio in I ran out of time. Going to try and get 20 min or walking on treadmill tonight at work.

Whats everyone think.. good or back The way I got it I did ... 6-7 working sets here.

You have the basics down - just the weights aren't on par for HIT... You can't be at true positive failure at 6 reps and RP it for another 6 reps... Does this make sense?

Your feelers were a lil light imo... It's going to take some getting used to - but there's not a chance I could hit 6 reps at true positive failure then RP and get 6more(your using the same weight right)?? I don't think I could hit 6 and 6 on my drop - it's all about feeling it and getting in that zone in what ignites the fire within you(whatever that may be) feelings from the past - music - etc

Just stick with it and you'll be rewarded!

[NACH3]

Well guys/gals, I just got back home and I'm pretty spent(taking a day off) to refeed - and rest(that hammie/groin tie in) - RELAXER time -- I've had all my meals so far too!

other than that I got complemented on my size throughout the day(at my new gym and co-workers)

Oh check this - I know a few are juicing as I found a 10mg tamox tab on the ground lmao! I grabbed it lol

[DCI]

Great to hear Nach man you def have improved a serious amount in this thread really happy for you man your work is clearly paying off serious thickness.