AR-Platinum Elite- Hall of Famer
There was NO lifting today.I work up mid day and my elbows felt like someone had been digging at them with a file. Ended up soaking my elbows in ice water for about 30 minutes and once they warmed back up, I slathered on some DMSO/aloe gel.
While soaking my elbows, I remembered that I forgot to put my neoprene sleeves on before working arms last night. Won't be making that mistake again.
Shoulders tomorrow night.
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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Awesome!!Originally Posted by NACH3
I took some pictures of my fat self last Thursday so I'm hoping a year from now I can comfortably post pre/post pictures... stuff like this only inspires me.
~Retired~ AR-Platinum Elite-Hall of Famer ~
I don't count calories anymore but your right I need to eat a lot to maintain. I know exactly what I need to eat daily and I also know my body very well and because it responds very well I can tell if I need to tighten things up or increase. My whole diet is more or less carb cycling whether bulking, cutting or maintaining.
~Retired~ AR-Platinum Elite-Hall of Famer ~
Re-post for recent PM I had
Example of my preparation for my working set on a hammer strength shoulder press -
1 working set with double dropset.
I am fully warmed up and have done my feeler sets to judge what amount of weight I will be doing, I know that this set is going to be a drop set so in my mind I know roughly how much my drops are going to be to finish the set. Machine is loaded and I am aiming for around 4-6 reps on the first set before drops, I sit on the bench and start to close my eyes and think of a situation from my past what ignites the adrenalin within me, I take myself back to how I felt at that exact time. My inner self is totally focused, my adrenaline is flowing, my aggression is sky high inside of me and ready to burst.
I grip the bar and roll my hands around the bar while taking deep breaths, my eyes are focused and I'm firing on all cylinders. My head is now concentrating on the weight and I am saying to my inner self "you lift this weight and destroy it". I start to count to in my head 1.......another deep breath 2...........another deep breath 3 and I lift the weight. It feels light due to the aggression and adrenaline flowing through me, I start to do the reps slowly with explosive power, making sure i am not going to injury my delt again, slowly down exploding up, slowly down exploding up. I start to think this is easy I am killing this weight around the 4 th rep I start to slow down, the pain starts to creep in, I am breathing heavy and grunting as i exhale. My partner is behind me telling me to "carry on come on lift the fuking weight" 5th rep done and it was so hard I know this is going to test me. The 6th rep I know its going to be hard and I should drop set now but my partner wont let me. He shouts "come on one more rep come on" so I start to lower the weight, the negative is killing me I can feel every fuking joint hurt in my body even my quads are hurting due to pressing down through my feet.
I start to press the 6th rep and I am quarter way up and its stalls, my partner says "come on finish the rep finish it" I grunt and force the bar up with the help of my partner just taking enough weight off that it moves very slowly, in the back of my head I am thinking come on help me more but he doesn't and I finish the rep off and I am totally exhausted I lock the bar and I bend over and start taking in deep breaths. My partner starts to take some weight off the bar so i can perform another 2-3 reps, by the time I've took 2 deep breaths the fuker as stripped the machine and he's giving me a slap across the back saying "come on lift the weight". I unlock and start but the weight feels the same, I am in pain now and I have to dig deep and start talking to my inner self, come on its all over in the next few reps my hearing starts popping and things go quiet, I am totally in the zone nothing can distract me and I start to press. All I can hear is muffled sound from my partner saying "come on". One rep is done and it went slow and my shoulders start to burn, they feel like cannon balls what are about to burst. I get to the top of the rep and start another rep but my strengths is fading fast the weight is too heavy, my partner starts to help me up with it but I stalls again but he keeps me going and I grunt the 2nd rep out. I lock because I knew the third rep wasn't there I was totally at the limit and if I attempted another rep my arms would of collapsed. I bend over and start to take deep breaths, I am thinking and putting myself in that time again what fires my aggression up, my partner is taking some weights off, I know any second I am going to have to finish this set. I am saying to myself last few reps this is it, you want big delts this is it.
I unlock the weight and start the first rep, I feel good the weight is lighter but the pump is killing me its hard, I'm counting each rep one......two and on the start of the third rep my eye balls are shaking I know this is limit time, my vision is going I have to concentrate to breath instead of holding my breath. I know I'm done i think this is going to be a negative rep not a positive because i cant push it up but I push with everything I've got and it moves just above my head, my partner starts screaming at me while pushing my elbows up "come on finish it". I am shouting inside to myself I will not fail I am going to finish this but I'm exhausted to the max and I know my total failure is just around the corner, but I push as hard as I possibly can and lock the bar I bend over and take some deep breaths. I'm still enraged with anger and stand up and move right over to the next movement dripping in sweat. I start to sip water and my hearing slowly starts to come back, my vision is good now and I start hearing my partner talking to me saying " holy shit that was a serious set I could see your delts grow while you was doing it" I start to calm down and look in the mirror and flex my delts and think YES.
Working set done now repeat the process with lateral, rears and shrugs.
The mind set you walk into the gym with goes a long way. Releasing the inner aggression so its controlled when lifting the weight is the key to maximizing gains and stimulating growth. Control your mind and you will have the best chance at exploding out of your skin. Find what works for you to get into this zone, sit silently, listen to music, think of a time what really makes you angry or do what ever it takes to get yourself in the zone to lift to your max. This isn't easy to master but once you do the rewards are outstanding. The mind is a very powerful thing and everything starts within the brain so train your inner self to get into the zone. When you watch most of the pro's train you will see them in the zone, its a natural thing what comes easy to them. Think about this next time your about to do your working set.
New Member
Started training like this today, and I LOVE it!! Thank you, Marcus!
I have a question.. I can't always get a spotter while training. I guess I can spot myself while training arms and shoulders by using a little momentum when Im supposed to do the forced reps and the negatives?
But what about chest, back and legs?
~Retired~ AR-Platinum Elite-Hall of Famer ~
Welcome,
First thing you need to do is start reading from page 1 because this will give you all the answers you need to know if your new to this kind of training.
You wont be able to do forced and negs on your own if you attempt it you will lose form and probably injury yourself, also there are many other protocols to use if you haven't got a spotter like rest pause, drop sets, pre exhaust and various other combinations I mention in the thread but this shouldn't be your concern if you have just started to give HIT a try.
What you need to do first is to teach yourself to train to failure that's body and mind, this isn't easy even though every single person thinks they can do it straight away and go into beyond failure protocols, they just can't and its the newbies who try who stick out like a sore thumb to the guys who know what failure is. You can ask any one of the regulars who have been on this journey for months/years everyone will tell you that at first they thought they were training to failure so they started to do some beyond failure methods and report these intense training session but in fact they aren't training to failure because you cant just turn this zone on its something what is learnt and practise over months and to be honest some are never able to do it but what you need to do is drop the advanced beyond methods like forced and negs or any of the other protocols I mention and solely concentre on taking your body to failure.
Trust me on this because some make mistake with this and think they are far more advanced than they are, this failure training using one set is extremely hard to do and something what you have to learn to open up within yourself. Ask anyone who's been doing this for a long time and they will tell you after a certain amount of wks and months something changed after I moaned and moaned at them and pecked their heads and kept on telling them, at some point they learn to open this zone within the mind so you can take your body to failure and this is very important if you really want to train pure HIT.
Majority here know what I am talking about because they have been through exactly what your doing now and some newbies to this will dismiss what I say and some will take notice and learn what it takes to train to failure, its like another world its extremely hard to explain but throughout this thread I do give good examples of it and what you have to do to teach your mind to open this aggressive zone up so you zone fully into one working set and take your body to failure.
VET
Thank you, AG! Glad to be here w/you all!
Man this thread is moving and getting bigger and bigger! Great stuff!
Knowledgeable Member
Just about two. The damn surgeon just said 3 months. Not sure if he was planning on calling me back for when or what. I plan on calling in a few weeks to see when he wants to set it up.
VET
I've noticed that my ears pop every working set at or beyond failure.. I actually have to pop em loose when I'm done w/the set/beyond failure protocols(drops & RPs Forced & negs really get me all the time lol...
I never really thought about this aspect - but it surely happens every session... It must be all the pressure throughout the bodies cavity?!
Knowledgeable Member
Vice President of company here at work today.....who in the past has asked me on several occasions if I was "on" anything. Just told me I look skinny.
Kinda deflated my monday.
VET
He doesn't get what leaning out is huh! Don't worry about it Sfla plus does he even lift? It's not like at your height and weight(185-90) is small lol - your much bigger than most and still far from avg - while most likely looking better! More lean etcVice President of company here at work today.....who in the past has asked me on several occasions if I was "on" anything. Just told me I look skinny
Kinda deflated my monday.
Last edited by NACH3; 10-12-2015 at 07:16 AM.
VET
These are some great re-posts a Big Man... It's always at the right time(as if there isn't a right time) - imho - even the ones who've been here longer(myself included - and I'm the baby(as in how long) of the group lol... But they always reignite the fire under my/our a$$!
~Retired~ AR-Platinum Elite-Hall of Famer ~
you been here long enough and we had so many conversations, you know the score lol
~Retired~ AR-Platinum Elite-Hall of Famer ~
Hate when that happens, probably jealous mate don't worryVice President of company here at work today.....who in the past has asked me on several occasions if I was "on" anything. Just told me I look skinny
Kinda deflated my monday.
VET
Exactly what I was thinking! Jealousy! :/
Have You Picked a Fight Lately?
I'm going to destroy legs today.
I have had a slight pain under my kneecap when I flex my quad/fully extend my leg. It's not there today and I was able to slightly jog this morning for cardio. I have a slight bit of residual soreness in my calves from last Tuesday as well.
I think the kneecap/intrapatellar pain was probably from the very heavy extensions did to begin my workout last Tuesday. So today I'm going to do some body weight squats, lunges, and light ext and curls to prefatigue my legs. I'm going in with squats first today so that I can lighten the load on ext and curls a bit.
Mondays are the day that the entire fam is home together, kind of like our weekend.
Can't think of a better day to hit the weights.
I am feeling the urge now, a little earlier than I expected, to destroy the weights.
I'm going to go walk with my son while he rides his bike. Going to be doing a lot of visualization and mental prep.
Squats, ext, curls, lunges, and calves coming soon!
Knowledgeable Member
I know guys....just something u don't want to hear ya know lol.
Novastepp legs for me too. But have to wait another 6 hrs at least to get there.
Probably pre exhaust if the gym isn't too busy
New Member
Thanks, I will try to read every page!
~Retired~ AR-Platinum Elite-Hall of Famer ~
Keep us updated mate, hang in there and keep positive.
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
Extreme weight and extensions don't always go well together. Think what happens to the patellar tendon when we initiate a set from a normal, stretched starting position under a heavy load. It's very hard on the tendon. You need to be sure you consciously tighten the muscle before initiating movement to help protect it. It's why I keep my rep range medium to high and simply make the weight heavier by virtue of control. I also only do about 80% of the movement after initiation. Meaning I don't take it down all the way after the set starts. The excessive stretch just is not necessary, imho.
-*- NO SOURCE CHECKS -*-
VET
Chest for me later on... Been visualizing this lift since all day yesterday - im really loving the DBs and the xtra ROM I get... Not to mention the blood flow and pump is much better! Will report back!
Junior Member
Sounds like a leg day! I'm killing legs after my classes, only 6 more hours.... Ugh.. I need to get mentally ready now... Gotta force the body to grow!
Pissing Excellence!
my patellar tendon feels tight as hell all the time. i try to foam roll it but still hurts like hell.
Have You Picked a Fight Lately?
Destroyed legs again. And what follows is the greatest lifting story of my goddamn life!
Prefatigued my legs today with body weight squats and light extensions and curls to get a pump going.
2 feeler sets for squats and I was under the weight, slapping myself in the face and yelling at myself.
Hit a full set for failure at 8 reps, which I will say I finished, but literally couldn't walk forward to rack the weight. Honestly thought I was going to get hurt because I started downward as if I was going to negative or something but couldn't control it and slowly just fell forward to my knees. BOOM! Weight hit hard. I got up and was seeing stars, I unloaded a 45 from each side and with only being 5'9", I picked up one side and racked it, walked to the other side and racked it. Slapped myself a couple times in the face and took a hug breath and wanted to rest pause for beyond failure. I got two reps and was shaking on that 2nd rep. Took about 20 seconds and unracked the weight one last time. My eyes were blasting under the pressure, and my friends, my life went in slow motion as I screamed up that bar. I was ****ing shaking and yelling like a goddamn barbarian. My feet were pushing through the floor and my teeth were grinding. I have no idea how I stood up, but I did and sat the bar down, and down I went.
Fully ****ing passed out! Couldn't have been more than 5-10 seconds, but I was out cold.
After a minute or so I regained composure and was on to extensions which I controlled more than last week and hit failure at 10 on the nose and had a couple half reps. I rest paused for 4, then 3. I was more careful to concentrate the weight and my load was reduced with squats being first and slowing down the movement.
Extensions hit failure at 9 with rest pauses for 4 and 3.
On to lunges for a set of 10 at failure, which is what I had last time, then hit another 8 and was dead.
Finished with calves for 3 sets of heavy standing raises 15, 11, 8. I didn't go to failure on my first set because I was feeling so weak I was afraid my legs were going to lock out and I wanted to avoid that.
Greatest leg workout ever! Seriously was scared for a min, but I didn't want to quit so I may have taken 2 mins after squats and got a quick sip of water, but I wasn't going to quit. No way.
I am feeling sick now though. I really need to lay down. My CNS is baked.
Have You Picked a Fight Lately?
Exactly what I did today. Thank you for the words of wisdom.
AR-Elite Hall of Famer
Still here lol
I had a busy weekend with very little sleep. Yesterday I got home around 4:30pm and rested. I'm taking today off to fully rest and recover while re-feeding.
Tmrw is chest and bi's
~Retired~ AR-Platinum Elite-Hall of Famer ~
Excellent, start posting your workouts and lets see how your getting on and we can direct you the best we can
~Retired~ AR-Platinum Elite-Hall of Famer ~
chest this morning
pre exhaust due to issues with my RC
incline flyes db
3 warm up sets
1 working set to failure plus 2 forced
incline db press
2 feel sets
1 working set to failure plus 2 forced and 2 negatives
flat flyes
2 feel sets
1 working set to failure plus 2 forced
vertical flat press
1 working set to failure plus 3 rest pause
Productive Member
Damn good workout man!!
Productive Member
Had legs today myself....
Warmed up and stretched.
Leg ext 2f 12, 12 reps (1W 12reps, 1 neg, DS 3)Reps I know was high went up in weight also. Going up next week. This was first movement today. Legs was already pumped after this.
Leg Press 1 WU 2F 10, 12 reps 1W 10 ALL out last two had to help with my hand to push.
Laying leg curls 2F 12,8 (1W8 DS 3reps)
Straight leg Deads 2F 12,8reps (1W 6 DS 4)
Back Squat 1WU 12reps 1F 7reps 1W 4 reps.
Legs was shot. Stretched for about 8-10 mins then left. I had planned on doing cardio (walking treadmill for 20 min) legs just didn't have it in them.
I walk about during work so going to count that as my cardio today.
Feel free to express what ya'll think about it. I do not have a spotter. I might have a spotter 10% of the time.
AR-Elite Hall of Famer
what I like doing is leg extensions first to get the blood in there along with leg curls and calves. Then I do squats, leg press, and hacks. I then go back to leg extensions and do one set , heavy as hell, I get about 8 reps then drop 30lbs and go until failure, drop 30 and go to failure, etc. I do this until I get to the top of the weight rack. It's about 4 drops. This has burned my quads to hell and has made a big difference. That and heavy squats lol
AR-Elite Hall of Famer
Oh and also walking weighted lunges. You sorta look like an asshole walking across the gym but no one says anything because no one wants to do them lolol
MONITOR
Hi guys and girls no training for me the day. Just picked my test up so will be starting ma blast the nightdon't know how long i'll run it for yet 750mg wk and low dose dbol 20mg day happy days.
Now i'll go back and catch up on the thread lol the thing goes that fast.
Knowledgeable Member
Lmafo....thought both ways on this before
Knowledgeable Member
In the gym right now on 5 min break using HIT, between pecs and bi's....oh boy! Learning curve just went up!
Edit: understanding better now, "leaving it all on the table." Probably short changed myself on chest, but took that experience and laid waste to bi's! Been lifting a long time fellas, but this is totally different than what I'm used to. In a good way! Have a lot to learn here but definitely looking forward to it!!
Last edited by OdinsOtherSon; 10-12-2015 at 12:01 PM.
MONITOR
Nice session nova
~Retired~ AR-Platinum Elite-Hall of Famer ~
Well done and it sounds like your getting a good understanding. Keep pushing and find that inner strength to open up the zone what will take you to true positive failure, it all starts in the mind. Talk to your inner self and release that adrenalin so you go further than you think you could ever go
~Retired~ AR-Platinum Elite-Hall of Famer ~
another re-post
The mental training zone
Getting into the training zone mentally is hard work, I've been approached many times via pm on this subject and ive talked a lot about it within this thread but it is hard and probably has hard to learn as learning how to train how I've described throughout this thread. So lets talk about and see your thoughts and feeling on the subject but first let me try and get this across about the mental side of training. When you see Dorian speak or train you can see he is mentally as well as physically strong. Many of the top Pro's seem to have this ability to have this mental focus to train to the level what is required to stimulate those fibers what seem to grow the biggest. I really do think its something what can be learnt and by perseverance we can get this mental focus and use it to its fullest. I've always had the motivation to train and get big and nothing in my life would stop me but I did have to learn how to release those feelings to train to a level were i wanted to get to. Over time I got the mental edge to train to true positive failure I don't know why but its something over the years what came naturally to me and I've mentioned many times within this thread how I try and get into this zone. For me we all have our little things we do to prepare ourselves before one of those working sets what is going to test us mentally as well as physically, I feel this is an individual thing what you have to find what works for you.
For me I think about certain things what have happened to me in my past what ignites my adrenalin and releases an inner aggression what I can only state as unstoppable. I talk to my inner self and take away everything around me, I am alone and only can hear my inner voice speaking and I drift to a time and relive an event in my mind like I am there again, the feelings what I felt at the time I feel again, the atmosphere I feel around me exactly like it was, I relive the exact circumstances at that moment and how I felt after and this completely isolates me from the outside world and I am stuck in the past reliving an event. At a moments notice I can come straight out into this rage and channel these emotions into the working set with the adrenalin flowing and my inner voice shouting at me. I also use another method which works for me also, I can also concentrate and watch myself doing the working and yet again take myself out of the situation I am in and go through in my head what is about to happen and I can trigger the inner aggression. I know I want it so much, I know I have to take myself to places were my body has not been before, I know its going to hurt but I kind of like that knowing I am about to inflict pain onto myself, this again ignites all these feelings inside of me that make me feel unstoppable and no one could out lift or train with the same intensity as me. That's what I feel when I am in this zone I know no one can come close I truly believe this and with that positive thinking I can take myself to failure and beyond. That's the two ways what do it for me.
I know guys who listen to music and crank it up and get into the zone, I know guys who walk up and down thinking about the set and getting into the zone, I know guys who want to be slapped which I've done in the past which instantly releases the fighting instinct which allows you to lift more than you would if you weren't in the zone. The problem is with some guys is learning how to get into this zone, its all about mind control and taking yourself away from where you are and talking to your inner self and produce these feelings. Some people can't do this and it needs to be learnt over weeks/months just like training to true positive failure like we do with HIT. Ever watch Branch pre working set how he gets himself into the zone, you can actually see his eyes change and his whole demeanour into this animal what looks unstoppable, same with Dorian and many others they all have the ability to get into this zone and recruit those tough fibers what only get activated when your at failure and beyond.
I do watch Youtube videos many times before I go training because this for me motivates myself and helps me prepare for what I am about to do in the gym. I know some of you feed of this thread before working out because I can tell with what you say before and after you train, its all about motivation, dedication and having the mental focus to keep positive and have that inner drive. We all have been under a BB with some serious weight on thinking to yourself I am going to fail this, you even say to your partner watch me I think I am going to struggle with this one and guess what happens???? you struggle and the set is a waste of time. We all have been there and ive been there many times in the past thinking this way trying to break into new areas without having the positive mind set or approach what it takes do accomplish this.
Learn how to train your mind and you will develop further not only mentally but physically aswell. I've read a lot of mind control, self help books and I am trained in areas to help direct and open peoples minds. I really enjoy NLP which helped me when I was going through times of trouble in my mind and I couldn't focus on anything. You have to learn this behaviour if it doesn't come naturally, but simple steps and trying what works for you will point you in the right direction were you to can get into the zone what will help you develop further in your training.
Knowledgeable Member
Yes sir!! That's exactly what I did when transitioning over to bi's. Really talked myself through negative reps when positives failed, as well as drop sets. Thank you for the encouragement! Looking very much forward to learning and fully incorporating this workout regimen.
~Retired~ AR-Platinum Elite-Hall of Famer ~
keep us updated and post some of your workouts and we will all see if we can help adjust a few things to move you in the right direction but from the sounds of it your getting the feel and going to new levels of intensity.
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