**Marcus's HIT Dungeon**

[Bio-Active]

When we are all healthy ofcourse!

injured are part of this game. Seems like most of us have to find ways to work around injury which forced us to do things different then we like to. It might not be a bad thing as far as bodybuilding goes

[Viking13]

injured are part of this game. Seems like most of us have to find ways to work around injury which forced us to do things different then we like to. It might not be a bad thing as far as bodybuilding goes

That's exactly why I've returned to bb at this point. I've torn my right groin twice over the last 13 months and the left groin once as well. Continuing my old training had just become impossible. But bb gives me more flexibility for sure.

[Viking13]

Hell yeah! That would be something awesome, unforgettable, and priceless!!! Marcus would kill us lolol but it'd be exactly the experience I/we would all love/& want! Unless it was like the guys Hip he broke squatting... the guy asked for true failure and beyond

Ouch lol. I haven't got to that point in the thread yet

[Bio-Active]

That's exactly why I've returned to bb at this point. I've torn my right groin twice over the last 13 months and the left groin once as well. Continuing my old training had just become impossible. But bb gives me more flexibility for sure.

yeah it's all about the lift being controlled with perfect form

[Viking13]

yeah it's all about the lift being controlled with perfect form

I wish I had torn them lifting. I love powerlifting, and will miss it, but I believe the body has a ceiling and my body is telling me to make changes away from the sports that contributed to this tear.

I had to go back and examine when I was at my healthiest, and it was when I trained in this fashion and moderated my sporting activities. Ofcourse I was younger and didn't have the stresses that come with getting older and acquiring bills, a family and a hard ass job lol

[somewhatjacked]

Hello dungeoners,

Based on the last few pages I have a few questions

1. Can I incorporate TUT training with HIT? This will obviously reduce the weight I lift but everyone unanimously said it doesn't matter how much weight as long as the muscle is worked to failure.

I am very new to both styles so should I master one before branching out?

2. Rep range/ dropsets - based on the readings, I understand 2-3 drop sets around 5-6 reps. However, I do several drop sets with 1-2 reps until I am completely exhausted. For example, for my working set I do 70lbs× 6 reps then I drop to 65×2 reps, then 60 lbs × 2 reps keep going down all the way to 30s until I can't lift. When I can lift 6+ reps with lighter weight, that's when I stop.

Should I continue this or change it?

3. Can I do HIT for abs too? Is it worth doing abs with16-17% bf or should I wait until bf is reduced?

Thank you very much.

[clarky.]

Morning guys and girls i am in bits, chest is still sore bi's and tri's as well lol now back is destroyed from yesterday.
Shoulders and traps the day so i'll report back later.

Guys i've not been on much i've got lots of stuff going on at the moment. It's a bit piss but that's life guys yous all know what it's like.
I'll try and get back to help out where i can shortly fellas.

[Hazard]

Just gettin off of work.... Legs are chuffed from earlier today

[marcus300]

Hello dungeoners,

Based on the last few pages I have a few questions

1. Can I incorporate TUT training with HIT? This will obviously reduce the weight I lift but everyone unanimously said it doesn't matter how much weight as long as the muscle is worked to failure.

I am very new to both styles so should I master one before branching out?

2. Rep range/ dropsets - based on the readings, I understand 2-3 drop sets around 5-6 reps. However, I do several drop sets with 1-2 reps until I am completely exhausted. For example, for my working set I do 70lbs× 6 reps then I drop to 65×2 reps, then 60 lbs × 2 reps keep going down all the way to 30s until I can't lift. When I can lift 6+ reps with lighter weight, that's when I stop.

Should I continue this or change it?

3. Can I do HIT for abs too? Is it worth doing abs with16-17% bf or should I wait until bf is reduced?

Thank you very much.

1, I would stick with learning the basic HIT principles set out in the thread from the start. The reason why people at the moment are mentioning TUT is because of injuries and it helps us to use less weight but still keep the intensity high. Progressive overload is a key factor in building new tissue but at some point this will become impossible to do so other measures are implemented to keep the intensity high. If your new to HIT I would concentrate on failure ONLY and not go into drops, rest pause, forced and negs or any other protocol some of us mention. Learning and teaching your body and mind to except failure training is a whole new world and can take a long time so stick with progressive overload if your new and the basic HIT principles, once you start hitting the top end of the rep range increase the weight and start all over again.



2, Your either doing to many reps because you are either using to light of a weight, or your not going to true failure or your drops are not set up right. IMHO you want to be doing and setting your total rep range between 6-12 this may change for other people and also lower body but its a good basic rep range for hitting those tough fibers we are aiming to destroy. I kind guess from what you are doing its all 3 what your struggling with


3, Always do some abs it will help in other lifts to have a hard stable core but I wouldn't do HIT for abs

[somewhatjacked]

1, I would stick with learning the basic HIT principles set out in the thread from the start. The reason why people at the moment are mentioning TUT is because of injuries and it helps us to use less weight but still keep the intensity high. Progressive overload is a key factor in building new tissue but at some point this will become impossible to do so other measures are implemented to keep the intensity high. If your new to HIT I would concentrate on failure ONLY and not go into drops, rest pause, forced and negs or any other protocol some of us mention. Learning and teaching your body and mind to except failure training is a whole new world and can take a long time so stick with progressive overload if your new and the basic HIT principles, once you start hitting the top end of the rep range increase the weight and start all over again.

2, Your either doing to many reps because you are either using to light of a weight, or your not going to true failure or your drops are not set up right. IMHO you want to be doing and setting your total rep range between 6-12 this may change for other people and also lower body but its a good basic rep range for hitting those tough fibers we are aiming to destroy. I kind guess from what you are doing its all 3 what your struggling with

3, Always do some abs it will help in other lifts to have a hard stable core but I wouldn't do HIT for abs

Thanks Marcus.

1. My body is responding really well to drop sets. I have gained a little bit size and vascularity( first time in my life) in less than 2 weeks.

Do you still suggest I remove drop sets?

2. I will pick the right weight so I am in the 6-12 range, max 2-3 drop sets.

3. I will do abs atleast once a week then.

Thanks again.

[almostgone]

Hello dungeoners,

Based on the last few pages I have a few questions

1. Can I incorporate TUT training with HIT? This will obviously reduce the weight I lift but everyone unanimously said it doesn't matter how much weight as long as the muscle is worked to failure.

I am very new to both styles so should I master one before branching out?

2. Rep range/ dropsets - based on the readings, I understand 2-3 drop sets around 5-6 reps. However, I do several drop sets with 1-2 reps until I am completely exhausted. For example, for my working set I do 70lbs× 6 reps then I drop to 65×2 reps, then 60 lbs × 2 reps keep going down all the way to 30s until I can't lift. When I can lift 6+ reps with lighter weight, that's when I stop.

Should I continue this or change it?

3. Can I do HIT for abs too? Is it worth doing abs with16-17% bf or should I wait until bf is reduced?

Thank you very much.

Something Kel got.me hooked on is doing some ab work before working the back or legs. The ab work gets the lower back and core loosened up and.full of blood.
It's.not HIT style ab work, just a couple of sets of crunches.

[almostgone]

Morning guys and girls i am in bits, chest is still sore bi's and tri's as well lol now back is destroyed from yesterday.
Shoulders and traps the day so i'll report back later.

Guys i've not been on much i've got lots of stuff going on at the moment. It's a bit piss but that's life guys yous all know what it's like.
I'll try and get back to help out where i can shortly fellas.

Hang in there, Clarky.

[krugerr]

Hope you dont mind Marcus. After my session last night, I wrote up your workout from page 41, and made it a little more printer friendly.



Chest

Incline Press – Dumbell
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. 2-3 forced reps, and 2 negatives.
 
Dumbell Fly – Incline
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Get partner to help stretch at the bottom. 2-3 forces reps, 2 negatives.  
 
Decline Press - Barbell
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps.. 2-3 forces reps, 2 negatives.  
 
Dumbell Fly - Flat
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Get partner to help stretch at the bottom. 2-3 forces reps, 2 negatives.  
 
***NOTES***
Keep rest periods to approximately 60 seconds between sets and exercises.

Shoulders

 
DB Shoulder Press – Seated
*Warm Up – Light, high rep
*Warm Up – Light, high rep
*Working – Heavy, fail at 4-6 reps, forced reps and negatives.
 
Side Lateral Raise – Cable
*Warm up  - Light, medium rep.
*Warm up – Light, medium rep.
* Working – Heavy, fail at 4-6 reps.  Forced reps and negatives.
* Working – Drop weight, fail at 4-6 reps.  Forced reps and negatives.
 
Rear Lateral  Raise – Machine
*Warm up  - Light, medium rep.
*Warm up – Light, medium rep.
* Working – Heavy, fail at 4-6 reps.  Forced reps and negatives.
* Working – Drop weight, fail at 4-6 reps.  Forced reps and negatives.
 
Shrugs – Barbell
*Warm Up – Feeler set, medium weight.
*Warm Up – Feeler set, medium weight.
*Working – Heavy, fail at 4-6 reps.  Two drops, then a Rest Pause.
 
*** NOTES***
Working sets, once failure reached, include partial reps, or cheat reps depending on the movement. Try to keep rest periods between sets, and exercises to around 60 seconds.

Back

Close-grip Pulldowns – Palms Facing
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Dropset until unable to complete a partial rep.
 
Wide-grip Pulldowns 
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Dropset until unable to complete a partial rep.
 
Bent over Row – Barbell (45* angle)
*Warm up – Light, high rep.  Focus on Mind/Muscle connection.
*Working – Heavy, 4-6 reps. Dropset until unable to complete a partial rep
 
Dumbell Row – Single Arm
*Warm up – Light, high rep. Focus on Mind/Muscle connection.
*Working – Heavy, 4-6 reps. Dropset until unable to complete a partial rep.
 
Deadlift 
*Working – Heavy, 6-8 reps. Don’t lower weight to floor, aim for mid shin.
 
***NOTES***
Keep the back arched when doing all movements to ensure full contraction of the back.
Keep rest periods to approximately 60 seconds between sets and exercises.

Legs

Leg Extension
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 6-8 reps. Rest pause. Repeat until no partials can be completed.
 
Leg curl - Single
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 6-8 reps. Heavy, 6-8 reps. Rest pause. Repeat until only doing 1 rep.
 
Squats
*Warm up – Light, high rep.
*Warm up – Light, high rep.
*Working – Heavy, 8 reps. Rest pause. Repeat until only doing 1 rep.
 
Hack Squat
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 6-8 reps. Rest pause. Repeat until only doing 1 rep.

Lunges – Barbell
*Working – Light, high rep. Stretch between sets.
*Working – Light, high rep. Stretch between sets.
 
Calf Raises – Seated
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 6-8 reps. Rest pause. Repeat until only doing 1 rep.
 
 
***NOTES***
Rest-Pause = take 15 deep breaths and lift.
Pre-exhausting legs, so less weight needed on squats to save knees.
Keep rest periods to approximately 60 seconds between sets and exercises.

Arms

EZ bar curls
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. 2 -3 forced, 2 negatives.
 
Dumbell Curls - Incline
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. 2 -3 forced, 2 negatives.
 
Concentration Curls
*Working – Heavy, 4-6 reps. 2 -3 forced, 2 negatives.
 
Forearm Curls – Over Knee
*Working – Light, high rep. Failure.
*Working – Light, high rep. Failure.

Tricep Pushdown
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Dropset til failure.
 
Close-Grip Benchpress
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Dropset til failure.
 
Overhead Dumbell Extension – Single Arm
*Warm up – Light, high rep. Stretch between sets.
*Warm up – Light, high rep. Stretch between sets.
*Working – Heavy, 4-6 reps. Rest Pause.  
 
***NOTES***
Rest-Pause = take 15 deep breaths and lift.
Pre-exhausting legs, so less weight needed on squats to save knees.
Keep rest periods to approximately 60 seconds between sets and exercises.

[NACH3]

Morning all,

I sure did some damage to my chest/delts yesterday... Not ideal(to the newer guys) but I missed a day... Definitely will be getting much more painful so stretching is definitely in order!

I've really started stretching a lot more for my shoulder(it's not strengthening like it was prior) so my limited ROM is starting to get in the way(ART/DTM) even getting the shoulder lengthened by a PT... I'm realizing it will only cause more imbalances and more work later so I just better get on it!

Happy Friday!

[NACH3]

Something Kel got.me hooked on is doing some ab work before working the back or legs. The ab work gets the lower back and core loosened up and.full of blood.
It's.not HIT style ab work, just a couple of sets of crunches.

I do this before every w/o with my stretching and it really gets the blood flowing and any time you can put pressure(stretching pressure) on lower back area - bending backwards, handstands against wall w/your feet and arms bending like a wooden rule(like setting yourself up on a bench - arched back/pinched shoulder blades together and drive back so your chest is at the highest point..... This will also activate your adrenal glands to get them starting to secrete...

[novastepp]

Buddy of mine gave me a pass to a local gym. Snuck out today and did legs.

Used leg press, since I don't have one at home. Got 9 reps and had to use my arms to get up the 10th. Guessed pretty well at the weight. Dropped 4 plates and got 6 with the 6th rep needing my assistance as well.. Didn't guess so well with the drop, but I didn't care. Never get to do these, and it was freaking murder anyway.

Hack squats were next. Had to do enough warmups to find weight that I actually got a workout, haha. Found a weight and got 5 reps until the burn was so bad I had to use my arms again. Didn't drop set, just hobbled away.

Extensions and curls were next. Used a weight that allowed for a burning 15 reps for 3 sets. I don't do these heavy after a 2-month bout with tendonitis of the left knee that I am sure was caused by leg extensions that were not properly controlled.

I moved on to Marcus' calf routine and went for it balls to the wall. I got 10 reps on the first set, but didn't have anyone to help with forced reps. I couldn't fully flex after 10 so that was it. Did body weight for 20, then on the floor for 20. Dropped weight and did it again. Dropped weight and did it the third time. This is by FAR the hardest I have ever worked my calves. I had done this twice at my house the past few weeks to work up to going at it full bore...so I can walk around the house this weekend.

Had to lay down at the gym for a lil while. I'm now just getting up from laying down at my office for a while too. I'm toasted. *edit* And I cannot flex my calves without them hurting badly.

[Viking13]

Hit it early today as I plan to box this evening and crack skulls lol

Deadlift: working set-415#x8 belt-less and hook grip. Considered using straps but using them messes with my normal setup and takes me out of my mental focus. Had to fight urge to work up for doubles and triples. Old habits.

Yates row: working set: 245#x8 failure, drop set to 225x5-6 failure

One arm row: working set: 120x8 I think I could have gotten more out of this set but I felt my torn groin in the set with my leg stretched back so I stopped at 8

Reverse grip chins: working set: REST PAUSE 50#x8+3+3 plus 2 hard negatives to finish lats off.

Dumbbell pullovers: working set: 100x8

I think I may go back to how I used to to these back in the day and pre exhaust with the dumbbell pullovers and go straight to rev grip chins next workout.

Overall, good workout today and I'm smoked. Still playing with the weight selection on some movements but it will get there over the next few weeks.

[Sfla80]

Nice sessions guys!

[Sfla80]

Hoping to get in there today but not looking good.

Busy ass day at work, tornado warnings until about 6 or 7 tonight. ...

Wife might want to go to gym...if she does I'll let her and stay home with the baby.

[Viking13]

Hoping to get in there today but not looking good. Busy ass day at work, tornado warnings until about 6 or 7 tonight. ... Wife might want to go to gym...if she does I'll let her and stay home with the baby.

Tornado warnings? You must be in the south my friend. Same here

[Bio-Active]

Skull crushers taking the neg on each rep and squeezing at the top till I couldn't get anymore positive reps then my spotter helped do 5 more negs. 2 warm 2 working sets

Db curls same as above

Laying db tri extensions no warm up just the 2 working sets to positive fail and then 5 more assisted negatives

Preacher curls same as above no warm up we are past that

Weighted dips 2 working sets

Barbell curls 5 forced negatives after the positive fail

Arms are spent

30 minutes low intensity cardio and done

[Sfla80]

Tornado warnings? You must be in the south my friend. Same here

The name says it all sir

Almost as far south as u can get lol.

And we don't get them here much or at all. Water spouts mostly. Just when it rains here..it pours.

[Viking13]

The name says it all sir Almost as far south as u can get lol. And we don't get them here much or at all. Water spouts mostly. Just when it rains here..it pours.

Was just in st. Pete, didn't know y'all had those issues that far down.

[MrFreshmaker]

Kruger,thanks a lot for compiling all exercises in one place,that's awesome!

[krugerr]

Kruger,thanks a lot for compiling all exercises in one place,that's awesome!

You're welcome. It's probably a good idea to read his whole post. I just kinda summarised it to a friendly version.

Sent from my iPhone using Forum

[Viking13]

You're welcome. It's probably a good idea to read his whole post. I just kinda summarised it to a friendly version. Sent from my iPhone using Forum

I second that. I couldn't find it searching on my phone. The pages don't match up. Thanks bro!!

[MrFreshmaker]

You're welcome. It's probably a good idea to read his whole post. I just kinda summarised it to a friendly version. Sent from my iPhone using Forum

True,i read every post here,but for the youngsters will be easier to start HIT with all exercises in one place,plus the explanation you made there,that was awesome!

[krugerr]

Glad to be of service then fellas! Although I admit it was a selfish reason for the initial thought.

I couldn't print Marcus' post and get it on 1 page in my "bible"! Lol

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[novastepp]

Skull crushers taking the neg on each rep and squeezing at the top till I couldn't get anymore positive reps then my spotter helped do 5 more negs. 2 warm 2 working sets Db curls same as above Laying db tri extensions no warm up just the 2 working sets to positive fail and then 5 more assisted negatives Preacher curls same as above no warm up we are past that Weighted dips 2 working sets Barbell curls 5 forced negatives after the positive fail Arms are spent 30 minutes low intensity cardio and done

Damn. Great workout. I may do this next time arms is up in the rotation.

[Bio-Active]

Damn. Great workout. I may do this next time arms is up in the rotation.

arms are still pretty fired up

[NACH3]

Legs
Stretching RCs lots of static & dynamic stretching of legs

1. Squats - Spider bar attachment - it's been so long as I've stated b4 regarding my posterior chain has been activated like so... Im getting my form down and ATG first and foremost!
Warm ups 3w (12-15)went up in weight--->2w 5-6/3 w/spotter dropped for --->3more sets at same weight till I was getting 2-3 with 205ish

2. Walking lunges
3w up and back length of gym

3. Deads(I felt so sick after this lol) - CNS taxed
Warm ups - 2w drop

Done and I'll hit calves tommorow at end of whatever I do!
Weights done in a very fast 40min - my legs are screaming(love Back squatting again)

[novastepp]

Legs Stretching RCs lots of static & dynamic stretching of legs 1. Squats - Spider bar attachment - it's been so long as I've stated b4 regarding my posterior chain has been activated like so... Im getting my form down and ATG first and foremost! Warm ups 3w (12-15)went up in weight--->2w 5-6/3 w/spotter dropped for --->3more sets at same weight till I was getting 2-3 with 205ish 2. Walking lunges 3w up and back length of gym 3. Deads(I felt so sick after this lol) - CNS taxed Warm ups - 2w drop Done and I'll hit calves tommorow at end of whatever I do! Weights done in a very fast 40min - my legs are screaming(love Back squatting again)

Awesome! Never used the spider. How do you like it?

I'm chuckling because I was excited to not be back squatting today. Haha

[somewhatjacked]

Thanks a lot Kruger for putting it together.

Notes at the bottom are very helpful.

Once again - thank you, its greatly appreciated.

[somewhatjacked]

I do this before every w/o with my stretching and it really gets the blood flowing and any time you can put pressure(stretching pressure) on lower back area - bending backwards, handstands against wall w/your feet and arms bending like a wooden rule(like setting yourself up on a bench - arched back/pinched shoulder blades together and drive back so your chest is at the highest point..... This will also activate your adrenal glands to get them starting to secrete...

Thanks AG and Nach, I will do basic warm before every workout and go a little hard before either back or legs.

Thank you very much.

[NACH3]

Awesome! Never used the spider. How do you like it?

I'm chuckling because I was excited to not be back squatting today. Haha

Love it! It's going to be a total game changer for my whole posterior chain! That's what I've been missing not being able to lock into a back squat w/an Oly bar atm - working on my ROM very much from ART/Graston technique/PT/manual lengthening of my muscles(mostly upper body) as my lower Id pretty damn flexible...

[Viking13]

Love it! It's going to be a total game changer for my whole posterior chain! That's what I've been missing not being able to lock into a back squat w/an Oly bar atm - working on my ROM very much from ART/Graston technique/PT/manual lengthening of my muscles(mostly upper body) as my lower Id pretty damn flexible...

Nach are you talking about a safety squat bar?

[NACH3]

Nach are you talking about a safety squat bar?

Yes... 2 vertical bars for hand support, it goes over the shoulders/around neck... And has 4 pegs(plate loaded sized) but the ones you load hang even lower(down by mid back) it weighs like 90/100lbs lol...

It's been so long that I've worked my posterior chain with 'real squats' in yrs(deads were it due to ROM)... Only had been able to hit rev Vs(which I love to include) and Hacks... but i have to pick either squarting at my studio I work at... But I will start implementing both by switching on and off but I really want to squat more(I'll do 8-10 sets alone with the spider attachment) and usually I do deads with back but I needed something else for Posterior chain work today

[NACH3]

....,

[Viking13]

Yes... 2 vertical bars for hand support, it goes over the shoulders/around neck... And has 4 pegs(plate loaded sized) but the ones you load hang even lower(down by mid back) it weighs like 90/100lbs lol... It's been so long that I've worked my posterior chain with 'real squats' in yrs(deads were it due to ROM)... Only had been able to hit rev Vs(which I love to include) and Hacks... but i have to pick either squarting at my studio I work at... But I will start implementing both by switching on and off but I really want to squat more(I'll do 8-10 sets alone with the spider attachment) and usually I do deads with back but I needed something else for Posterior chain work today

Gotcha bro, just different terminology. I bought a SSB for my home gym several years ago after I partially tore an elbow ligament and squatting was aggravating it. Great bar, def gonna get posterior chain work/front quad work with that bar. I'm considering buying a hack squat or leg press for my gym, it's easier to train alone to failure with those pieces, or I could set the pins in the squat rack and die trying lol

[krugerr]

Well I'm bouncing tonight. Sat in the freezing cold and my legs are stiff as hell. That leg workout did the bloody trick.

I'll try to assault shoulders tomorrow. If I can walk...

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