**Marcus's HIT Dungeon**

[NACH3]

And I know we cannot hit specific "portions of a muscle", but is there a hand position as well that may make the difference?

I'm basically asking for your opinion.

Heavy Flys - stretch it as big as possible and flex at the top of contraction(not cave the chest).... Also, DBs give a better ROM -

Also, point the bells inward(so the outer part of DB is higher putting more emphasis on the pecs...

Maybe a slighly wider grip but I don't like going wide due to my shoulders - actually stronger w/a narrower grip

[marcus300]

Yes Sir! This is what I'll be doing... S/S flys into presses - AG was just mentioning how during this blast he wanted to go w/flys into presses which I think is a great change up - more intense and definitely more blood flow(I took your advice to him and implement/use warm ups to get the chest full of blood and it'll feel like exploding thru the skin

You will surely see these w/o sessions from here in out(plus it will help w/my RCs/shoulders period!

Since swiching to bells - my chest is definitely forming much better - more depth is starting

Yes mate try either of your those approaches if your bells aren't heavier enough. Both will pre exhaust the pecs

[novastepp]

Heavy Flys - stretch it as big as possible and flex at the top of contraction(not cave the chest).... Also, DBs give a better ROM -

Also, point the bells inward(so the outer part of DB is higher putting more emphasis on the pecs...

Maybe a slighly wider grip but I don't like going wide due to my shoulders - actually stronger w/a narrower grip

Thanks. I appreciate the advice, Nach.

I also do not go too wide because I feel less stable due to my old RC blowout.

But with DBs I can incorporate some changes.

[marcus300]

I've started to carb up today for tomorrows leg session

[novastepp]

I've started to carb up today for tomorrows leg session

Very thoughtful idea, Marcus. Many often forget that to help refeed and increase glycogen stores related to performance, that 24 hours is generally recommended, at least, for optimum output. The liver will take first dibs, with your skeletal muscle sweeping in for the overload.

[novastepp]

A good friend of mine has suite tickets to the local NBA game tonight. I could care less about the game. But there is food!!!

After chest and PWO we are jamming out, so it will be an amazing chance to carb-insane-load.

Meatballs reportedly as well.

[Bodacious]

Arms for me today. Also first time I workout with someone that knew what they was doing. Pump was unreal.

Biceps

Sit down machine Curl one arm 2f 12,12 reps 1W 8 reps 2 forced 2 negs

Incline hammers(Chest on incline bench) So your turn around... did 3F 12 12 10 1W 14 (Couldn't get a good weight here) Still learning under est myself

Small bar curls 1f 13 1w 8reps 2 forced 2 neg

Incline preacher curls 1f 12 reps 1w till i couldn't move the weight then I did 2 negs ...(To light here)

Triceps
Bar Machine Push down over hand grip 2f 12 12 reps 2W 12 and 9 reps

Db behind head 3F 1W 13

Rev Grip machine pull down 2f 12 10 reps 1W 7 DS 3 DS3

Cross body one arm pull down 1F 14 reps 1w 8 DS 3 DS (Dropped to much just did it till I couldn't do it anymore)


Got a good workout in. I did learn something today. When I have a spotter I seem to be able to life more. I was having trouble getting my working weight. I always write down my workouts and I usually switch movements up every other week. I went back and checked the weight I used last time doing some of these movements. I had to go way up in weight and was still getting 10-12 reps on most of my working sets. So here is my question usually I don't have a spotter he txt me last night and asked if he could workout with me. I told him yea but be ready to work.It was a epic workout for sure. I just cant rely on him working out with me every day so what can I do to use the weights like I did today?

Hope that makes sense.

Also please good or bad advice is welcome. Thanks

[kelkel]

Getting better thanks. Kel hit the nail on the head again, tight hams causing the injury. Been stretching and invert table. Taking it easy on back today and hope to squat a bit on Thursday.

I'm smarter than I look. Or look smarter than I am. I can never remember which one it is....

[NACH3]

Arms for me today. Also first time I workout with someone that knew what they was doing. Pump was unreal.

Biceps

Sit down machine Curl one arm 2f 12,12 reps 1W 8 reps 2 forced 2 negs

Incline hammers(Chest on incline bench) So your turn around... did 3F 12 12 10 1W 14 (Couldn't get a good weight here) Still learning under est myself

Small bar curls 1f 13 1w 8reps 2 forced 2 neg

Incline preacher curls 1f 12 reps 1w till i couldn't move the weight then I did 2 negs ...(To light here)

Triceps
Bar Machine Push down over hand grip 2f 12 12 reps 2W 12 and 9 reps

Db behind head 3F 1W 13

Rev Grip machine pull down 2f 12 10 reps 1W 7 DS 3 DS3

Cross body one arm pull down 1F 14 reps 1w 8 DS 3 DS (Dropped to much just did it till I couldn't do it anymore)


Got a good workout in. I did learn something today. When I have a spotter I seem to be able to life more. I was having trouble getting my working weight. I always write down my workouts and I usually switch movements up every other week. I went back and checked the weight I used last time doing some of these movements. I had to go way up in weight and was still getting 10-12 reps on most of my working sets. So here is my question usually I don't have a spotter he txt me last night and asked if he could workout with me. I told him yea but be ready to work.It was a epic workout for sure. I just cant rely on him working out with me every day so what can I do to use the weights like I did today?

Hope that makes sense.

Also please good or bad advice is welcome. Thanks

IMHO you should be using the same weight or more each time your reps hit a certain rep range.... Overload! Why wouldn't you lift just as much if you didn't have a spotter - on unilateral movements(one arm preachers etc) you can give yourself your own forced reps and then into negs(w/other arm)

I never have a partner(mostly they end up slowing me down - but a good partner will push you more - that's what I miss! But I've not ever heard of someone going lighter w/arms w/no spot?!?! Just doesn't make sense to me...
Now on chest I can see you can't do forced reps or negs w/out spotter - but you certainly can go to failure and beyond w/drops or RPs! Or flys into presses - always a protocol to use w/out. Spotter

Also, the lifting more could also be due to you having someone else there working out w/you - I sometimes feel if a spotter is spotting me and his fingers go toward that bar I go into overdrive!

[marcus300]

Arms for me today. Also first time I workout with someone that knew what they was doing. Pump was unreal.

Biceps

Sit down machine Curl one arm 2f 12,12 reps 1W 8 reps 2 forced 2 negs

Incline hammers(Chest on incline bench) So your turn around... did 3F 12 12 10 1W 14 (Couldn't get a good weight here) Still learning under est myself

Small bar curls 1f 13 1w 8reps 2 forced 2 neg

Incline preacher curls 1f 12 reps 1w till i couldn't move the weight then I did 2 negs ...(To light here)

Triceps
Bar Machine Push down over hand grip 2f 12 12 reps 2W 12 and 9 reps

Db behind head 3F 1W 13

Rev Grip machine pull down 2f 12 10 reps 1W 7 DS 3 DS3

Cross body one arm pull down 1F 14 reps 1w 8 DS 3 DS (Dropped to much just did it till I couldn't do it anymore)


Got a good workout in. I did learn something today. When I have a spotter I seem to be able to life more. I was having trouble getting my working weight. I always write down my workouts and I usually switch movements up every other week. I went back and checked the weight I used last time doing some of these movements. I had to go way up in weight and was still getting 10-12 reps on most of my working sets. So here is my question usually I don't have a spotter he txt me last night and asked if he could workout with me. I told him yea but be ready to work.It was a epic workout for sure. I just cant rely on him working out with me every day so what can I do to use the weights like I did today?

Hope that makes sense.

Also please good or bad advice is welcome. Thanks

You could throw in some close grip bench press or dips for the triceps and take out pushdowns. I would also do the hammers last in the bicep workout just my preferences because of the forearm involvement.

Well done and keep on pushing for more

[novastepp]

Skull crushers

Standing db curls

Tri machine push downs

Reverse curls

T bar cable push downs

Hammer db curls

20 minutes low intensity cardio and done

Bio-Active, et al.

Am I reading this correctly, that you move from bis to tris and back and forth?

Does anyone else do this? Thoughts from the group as to the effectiveness of this approach? Seems it would be more rest for body parts.

[marcus300]

What separates the freaks?

If you want to be bigger, thicker and more dense, well then up your game and learn to train to your max. Don't talk about it fuking do it. Learn to release the inner aggression and stop being a normal man

watch this motivation video guys

[Bio-Active]

Bio-Active, et al. Am I reading this correctly, that you move from bis to tris and back and forth? Does anyone else do this? Thoughts from the group as to the effectiveness of this approach? Seems it would be more rest for body parts.

smaller muscle groups I work 2 at a time. I get twice the work done in the same amount of time. My bi's rest while I'm hitting tris. The bigger groups chest, legs and back get there own day

[NACH3]

Bio-Active, et al.

Am I reading this correctly, that you move from bis to tris and back and forth?

Does anyone else do this? Thoughts from the group as to the effectiveness of this approach? Seems it would be more rest for body parts.

I used to and loved it - but since switching to all bis or tris first then vice versa has dug deeper into my arms -

I feel now since switching... It's much less rest for that BP - and imho if your atacking a BP tear it the Fvk down completely and as much as possible plus the pumps are much better... Though your working your whole arm your bis are getting too much rest when moving from bi to tri - that's my experience as I've done both w/good results but much better now!

Works well either way - try it and see what works... I've just found that my bis don't react as well w/the longer rest I need to keep intensity high and kill that BP first then move on to tris

[novastepp]

Results of an under appreciated scientific study...

Lifting positively for 4 seconds, a 2 second squeeze, and a 4 second negative produces the best effect on hypertrophy. No differences were found with slower reps.
However, quicker reps were correlated with more joint-related injuries, possibly due to momentum

[novastepp]

HIT in regard to improving metabolism, specifically insulin sensitivity and metabolic activity:

The efficacy of a high intensity exercise protocol, involving only ~250 kcal of work each week, to substantially improve insulin action in young sedentary subjects is remarkable. This novel time-efficient training paradigm can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to time consuming traditional aerobic exercise regimes.

-Following 2 weeks of HIT, the area under the plasma glucose, insulin and NEFA concentration-time curves were all reduced (12%, 37%, 26% respectively, all P < 0.001). Fasting plasma insulin and glucose concentrations remained unchanged, but there was a tendency for reduced fasting plasma NEFA concentrations post-training (pre: 350 ± 36 v post: 290 ± 39 μmol·l-1, P = 0.058). Insulin sensitivity, as measured by the Cederholm index, was improved by 23% (P < 0.01), while aerobic cycling performance improved by ~6% (P < 0.01).-


Edited to include a synopsis:

HIT principles, when applied to caloric use and hormone levels, showed an increase in insulin sensitivity. The amount of work we do in this thread is more than in the study, but the information relates directly.

[novastepp]

Another study concludes that
"The gain in strength measured by 1 RM was ~10 times greater than the strength gains measured with the iso- kinetic testing modes, and the gains did not correlate with each other."

"A 10-11% increase in skeletal muscle in untrained participants (of the quadriceps) demonstrates that hypertrophy and muscle strength are not correlated, but did demonstrate that changes appeared to be more tan neurological adaptations to training."

Edited to include a synopsis:

Using HIT and not volume training, showed a small increase in muscle volume that was more than just "muscle memory" after 12 weeks.

Also, 1 rep maxes increased dramatically during that time; in some cases 10x!!!

[novastepp]

Another literature review includes this remark

"a 6.1% increase in muscle mass has been found after just 5 wk of training"

I do not have access to the entire study, but the abstract discussed training individuals to 1RM (1 rep max) on biceps. Rest times were 3 days (static). And repetition timing was not monitored, but theorized to be approx: 9sec for both concentric and eccentric.

It could be argued that this is due to neurologic adaptations, but that is not included in the abstract.

Edited to include a synopsis:

This study also showed a large increase in muscle mass due to HIT of only 5 weeks, but it may have been "muscle memory"

[marcus300]

fuk me this is like pulling my own teeth out

[novastepp]

another study that no one wanted.

Edited to include a synopsis:

This is a big one!!!

Using a weight that is your 1RM during the positive and negative portion of the lift, when used for greater than 6 weeks, directly increased muscle mass beyond "muscle memory"

To me, and us, this means actually hitting failure and then concentrating on the negative rep, will ABSOLUTELY increase muscle mass after 6 weeks.

This may also lead us to understanding the pullback period. Maybe after ~6 weeks a recommended pullback should be implemented? There was no evidence that going longer than 6 weeks would continue the hypertrophy, because the study was only 6 weeks long.

[RaginCajun]

Getting better thanks. Kel hit the nail on the head again, tight hams causing the injury. Been stretching and invert table. Taking it easy on back today and hope to squat a bit on Thursday.

i think that is part of my problem as well, sitting on my arse all day at work! plus, weak glutes and lower abs. do you have knots in your legs?

[marcus300]

i think that is part of my problem as well, sitting on my arse all day at work! plus, weak glutes and lower abs. do you have knots in your legs?

Try foam or rumble rolling your hams out, its an excellent bit of kit and really helps the ROM and stiffness you can feel doing legs and also back.

[marcus300]

just watching some stuff on youtube and Frank McGraths arms and forearms are insane

[novastepp]

Interesting stuff for sure.

I hope I'm seen as part of this community. I hope that just because I'm new and untested that you don't see me as a part-timer. I want to implement HIT the right way so that I can reap its rewards.

I enjoy the science of muscle. I enjoy trying to help others understand it.

I hope to give as much as I gain from everyone here.

Which means I've got some big shirts to fill.

Just doing my part.

-nOva

[clarky.]

Did chest the night good session but i did get a wee niggle from the right shoulder.

Incline db press 1 working +rp 1 drop

Inclice db fly 1 working DD

Slight incline db fly 1 working 1 drop

Pec dec 1 working 1 drop

Done.. No cardio not much but it was heavy and made it count just never wanted to push the shoulder.

[marcus300]

Did chest the night good session but i did get a wee niggle from the right shoulder.

Incline db press 1 working +rp 1 drop

Inclice db fly 1 working DD

Slight incline db fly 1 working 1 drop

Pec dec 1 working 1 drop

Done.. No cardio not much but it was heavy and made it count just never wanted to push the shoulder.

That wee niggle again lol. It's a wee bast@rd

[clarky.]

That wee niggle again lol. It's a wee bast@rd

I fvcking know big man don't think its the pec delt tie in though. This time just lots of popping and a slight strain.

[marcus300]

I fvcking know big man don't think its the pec delt tie in though. This time just lots of popping and a slight strain.

Take it easy on the weight for a couple of weeks or go with pre exhaust and try and get the wee Mrs to massage it

[RaginCajun]

Try foam or rumble rolling your hams out, its an excellent bit of kit and really helps the ROM and stiffness you can feel doing legs and also back.

i use a lacrosse ball but need a rumble roller. i don't feel my roller helps my hammies much. i also have really super tight hip flexors, calves, IT bands, and achilles. i have a knot on the bottom of my foot that baffles doctors and PTs.

the ball hurts like bloody hell but i think it helps some.

[marcus300]

i use a lacrosse ball but need a rumble roller. i don't feel my roller helps my hammies much. i also have really super tight hip flexors, calves, IT bands, and achilles. i have a knot on the bottom of my foot that baffles doctors and PTs.

the ball hurts like bloody hell but i think it helps some.

I had a bit of a pelvic tilt when squatting due to tight hip flexors and my rumble sorted it right out, I also did a lot of IT band work but that really hurts but I did like the pain . The ball should target the area pretty good though.

[RaginCajun]

I fvcking know big man don't think its the pec delt tie in though. This time just lots of popping and a slight strain.

rotator cuff?

i get that niggle sometimes when my cuffs are tight. maybe warm up cuff's more? shoulder warm up?

[RaginCajun]

I had a bit of a pelvic tilt when squatting due to tight hip flexors and my rumble sorted it right out, I also did a lot of IT band work but that really hurts but I did like the pain . The ball should target the area pretty good though.

thanks big guy. i am pretty sure that is what i have as well, as it feels like my left humerous bone is jamming into my hip.
having all of these issues has set me back, feel weak!

i don't mind pain!

[marcus300]

rotator cuff?

i get that niggle sometimes when my cuffs are tight. maybe warm up cuff's more? shoulder warm up?

Agreed, more external and internal rotations and some broomstick stretches. Also plenty of warm up sets 3-4 sets higher reps

[marcus300]

thanks big guy. i am pretty sure that is what i have as well, as it feels like my left humerous bone is jamming into my hip.
having all of these issues has set me back, feel weak!

i don't mind pain!

Check out Chris Duffins youtube site out, he has a lot of videos what will help loosen you up and also strengthen your muscles. Also some great advice on leverage and getting totally locked in pre lift.

you like pain aswell? you'll have to come to one of my parties

[kelkel]

I enjoy the science of muscle. I enjoy trying to help others understand it.

I hope to give as much as I gain from everyone here.

Which means I've got some big shirts to fill.

Just doing my part.

And doing it well. The scientific input is appreciated.

[RaginCajun]

Check out Chris Duffins youtube site out, he has a lot of videos what will help loosen you up and also strengthen your muscles. Also some great advice on leverage and getting totally locked in pre lift.

you like pain aswell? you'll have to come to one of my parties

thanks and will check him out

is that an invitation? i have always wanted to come over there and get latexed up with some of those girls!

[clarky.]

rotator cuff?

i get that niggle sometimes when my cuffs are tight. maybe warm up cuff's more? shoulder warm up?

Could be this time RC but it if defo not the pec delt tie in. Its not a big prob like i will just watch what am doing more stretching warm ul ect ect like you and the big guy said.

[marcus300]

thanks and will check him out

is that an invitation? i have always wanted to come over there and get latexed up with some of those girls!

Of course you can come over you can stay with me and I'll sort you out with everything you need including the pain you adore.

[bigdil511]

After 6 weeks of training I've finally found what true failure is. All this time i've been training hard and failing on each side but it was truly failing. I've been rereading how Marcus gets into the mindset of working out and watching Yates the other day I said to myself you aren't working that hard. So today I decide to find that zone where you are just absolutely exhausted and unable to do anymore reps.

Shoulders

Seated dbell press

2 w/u 2 feelers, 1 working set got 4 reps than a half and pictured needing to lift it again to save my daughter her life depended on me putting another rep, and whole body shaking I did one more rep, than another and couldn't move it again so dropped and got 2 more with 1 forced drop again and got 1 and 1 forced. I was fuking shaking like fuking crazy. Now I know when you say you couldn't possibly do another press bc there was no way.

Seated side laterals

1 w/u, 1 feeler, 1 working with drops using same motivation as earlier.

Behind back side cable extensions

1 w/u, 1 feeler, 1 working set with dd fuking almost screaming on these.

Dbell shrugs

2 w/u , 2 feelers , 1 working with dd.

Holding gym bag hurts never pushed myself so hard ever. Thanks for the motivation and information here guys, I fuking killed it today no question.

[NACH3]

ARMS
Stretching rolling RC ex's(were tight so kept my 5lb plates w/me) abs
Bis

Standing alt DB curls
3 feelers 1w 5 drop 3 drop 2 + a momentum rep

Incline DB curls
2 feelers 1w 8+RP+RP(10-11)

CG Straight bar Cable curls
1 feeler 1w 4-5 drop 3 Drop 2-3 +RP(1) shot

DB Hammer curls
1w 6+RP+RP+RP Fvk me my arms just wanted to stay down - felt as if my arms were contracted the whole time
Tris

CG Smith bench
4 feelers 1w 6+(racked short) drop 3-4 drop 3(racked short on both)

Lying tri ext(palms facing)
1 feeler 1w 5 drop 3 drop 2

DB Kickbacks
I never liked these(I think I wasn't doing them right - b/c they're awesome)
2w 8+/6+ +RP+RP+RP(higher end reps - but got 2-3 on first down to almost 1 on last RP)

Straight Bar Pudhdowns
1w 8+RP+RP

WEIGHTS DONE IN 41min -- absolutely shot - can't and don't want to lift my arms up at all nor scratch my face lol