**Marcus's HIT Dungeon**

[kelkel]

Shoulders today:

Smith Press: 3 sets heavy, one with drop.
One arm press on Smith (sitting side saddle): 3 sets about 10 reps
Laterals: 4 sets 10-15 reps. Extra set cause they just felt great
Front raises with plate: 3 sets 15 reps

I've been doing the one arm press above about every 2 or 3 workouts now. Really getting to like it. Hits the lateral head real hard. Give it a try guys.

[NACH3]

You are swollen! Strong work, very impressive results.

Look great Nach!. Great delt-trap tie in.

Thank you fellas means a lot from you gents! much appreciated!

[NACH3]

You are swollen! Strong work, very impressive results.

Look great Nach!. Great delt-trap tie in.

Shoulders today:

Smith Press: 3 sets heavy, one with drop.
One arm press on Smith (sitting side saddle): 3 sets about 10 reps
Laterals: 4 sets 10-15 reps. Extra set cause they just felt great
Front raises with plate: 3 sets 15 reps

I've been doing the one arm press above about every 2 or 3 workouts now. Really getting to like it. Hits the lateral head real hard. Give it a try guys.

Interesting Kel... does it still hit the front delt as well or more so the lateral head? I'm trying these next shoulder press day! Thx

[kelkel]

I feel it all in the lateral head.

[NACH3]

I feel it all in the lateral head.

Perfect they can never be too big or round

[DCI]

Thanks KelKel, AG and Nach man for the well wishes I was seriously worried about them. So 2nd year will come down handy hopefully.

Back was a great session. Did heavy rowing lots of it. I even did cardio that hideous 6 letter word .

I wanna strip some more fat off me and I tired of how I look at the moment.

[NACH3]

Thanks KelKel, AG and Nach man for the well wishes I was seriously worried about them. So 2nd year will come down handy hopefully.

Back was a great session. Did heavy rowing lots of it. I even did cardio that hideous 6 letter word .

I wanna strip some more fat off me and I tired of how I look at the moment.

Of course brother!

[TRA]

Chest and bis today. Was sure a mental invigoration, which I needed. I won't bore you with my workout which is pretty non descript. Seeing a few gains in chest, slow coming and same with bis, though slight weight increase today.
I am running a 4 week cycle of routines and will post up the last and current bi routines for feedback.

Biceps are my problem area (with several others). I don't grow or gain strength easily but bis are totally in the remedial class (lats aren't far behind). I refer to my biceps as my imaginary friends - I know they are there, I talk to them, I exercise them, I play with them, but no one else can see them.

[NACH3]

Chest and bis today. Was sure a mental invigoration, which I needed. I won't bore you with my workout which is pretty non descript. Seeing a few gains in chest, slow coming and same with bis, though slight weight increase today.
I am running a 4 week cycle of routines and will post up the last and current bi routines for feedback.

Biceps are my problem area (with several others). I don't grow or gain strength easily but bis are totally in the remedial class (lats aren't far behind). I refer to my biceps as my imaginary friends - I know they are there, I talk to them, I exercise them, I play with them, but no one else can see them.

Have you tried lifting strictly in the hypertrophy rep range - heavy - so 1-2w heavy sets then drops to 12-15(max)
Say 1w set to 4-6 at true failure then drop 3-4 depending on fist working. Set drop 2-3 and partials into 1/4 reps w/slow negs???

[NACH3]

Delts

Seated side laterals
2w/u
2w DD

CABLE Front raises
3w + 2 higher rep sets

Rear delts lying face down on incline
60s 4w sets

Cable Rev flies
2w DD HIGHER REPS

SMITH MP press
I was beat
1wDD

25min

[marcus300]

Just logged in after a bit away, going to read up see whats been happening

[marcus300]

Chest and bis today. Was sure a mental invigoration, which I needed. I won't bore you with my workout which is pretty non descript. Seeing a few gains in chest, slow coming and same with bis, though slight weight increase today.
I am running a 4 week cycle of routines and will post up the last and current bi routines for feedback.

Biceps are my problem area (with several others). I don't grow or gain strength easily but bis are totally in the remedial class (lats aren't far behind). I refer to my biceps as my imaginary friends - I know they are there, I talk to them, I exercise them, I play with them, but no one else can see them.

What is your arm routine?

[TRA]

Have you tried lifting strictly in the hypertrophy rep range - heavy - so 1-2w heavy sets then drops to 12-15(max)
Say 1w set to 4-6 at true failure then drop 3-4 depending on fist working. Set drop 2-3 and partials into 1/4 reps w/slow negs???

I have not but I am pretty excited to put this in after next chest/bi day. I need to decipher to make sure I understand exactly how to structure it - would this be bar (French/BB) with stacked lighter weights for stripping or would you do DB?

[kelkel]

Just logged in after a bit away, going to read up see whats been happening

Good to see you back brother! Missed you being around here!

[almostgone]

Ugh, still asleep. Failed miserably mixing up my shake. Threw in whey and some oats, turned on the water, dumped the shaker cup in the trashcan, and started adding water to the empty bag the whey was shipped in. Backed up and punted and opened a new bag of protein and got it right this time. Off to the shop in a few.
Massage coming up tomorrow.

[almostgone]

Just logged in after a bit away, going to read up see whats been happening

Now this is good. Glad I got my lazy ass out of bed to lift. Just logged in and am very f-in happy to see this!!

[TRA]

What is your arm routine?

I work bis on chest day, change from before when working on back day. Routine below and can post up previous routine as well if it helps:

seated DB curls
1-2 w/u
2-3 w set 8-12 to failure, rest pause last set

seated concentration DB curls
2-3 w set 8-12 to failure, rest pause last set

standing cable hammer curls (ropes)
1 feeler (if needed)
2-3 w set 8-12 to failure, drop set last set

Prior to this I did the following for 6-7 wk on back day first 3 wk, then changed to chest day x 3-4 wk:
Standing DB curls
1-2 w/u
2 w set 8-12 to failure

French bar preacher curl
1 feeler/w/u
3 w set 8-12 to failure, drop set last set x 2-3 rep ea x 2-3 drops

Standing hammer curl DB
2 w set 8-12 to failure

On seated concentration and preacher curls pause with intense contraction on concentric. Otherwise slow, smooth movement ~ 2 sec concentric 3 sec eccentric. I never swing and try to keep form intact entire form.

[almostgone]

Ok, off to the shop. On a side note, I got in a replacement speaker for my subwoofer in the shop. Should have gotten up earlier to replace it, but it didn't happen. Will get to it this weekend.
Working the weekend, and then I should get a weekend or two off before getting into the next project at work. It's very weird knowing the place will be closing in about a year yet some of us in engineering and maintenance are still busting @ss to get equipment and process upgrades done. LOL, not knocking it, it just is very odd.

[marcus300]

I work bis on chest day, change from before when working on back day. Routine below and can post up previous routine as well if it helps:

seated DB curls
1-2 w/u
2-3 w set 8-12 to failure, rest pause last set

seated concentration DB curls
2-3 w set 8-12 to failure, rest pause last set

standing cable hammer curls (ropes)
1 feeler (if needed)
2-3 w set 8-12 to failure, drop set last set

Prior to this I did the following for 6-7 wk on back day first 3 wk, then changed to chest day x 3-4 wk:
Standing DB curls
1-2 w/u
2 w set 8-12 to failure

French bar preacher curl
1 feeler/w/u
3 w set 8-12 to failure, drop set last set x 2-3 rep ea x 2-3 drops

Standing hammer curl DB
2 w set 8-12 to failure

On seated concentration and preacher curls pause with intense contraction on concentric. Otherwise slow, smooth movement ~ 2 sec concentric 3 sec eccentric. I never swing and try to keep form intact entire form.

Have you thought about doing biceps and triceps there own day and do some prioritizing? also even though I am bias how about doing some proper HIT training and shocking the body into growth and digging deeper into those fibers and making them grow?

I would personally would change if things aren't growing and like ive promoted all the way through here i'd get down dirty and deep with HIT.

I can give you an example if you like TrailRun and how to set one up for your arms if you like and also repost some posts regarding how to fully understand HIT and how to fully engage with it to make serious gains?

[almostgone]

Ok, I know this routine isn't the best, but I'm still having to go light and higher reps/sets until things get right. The shoulder seems to be healing up faster than the biceps/nerve problem, so we'll see how it goes Sat. night or so when I work shoulders and traps.
So far, I'm increasing slightly on weights, reps, or decreasing in recovery time between exercises every lift, it just takes time. Bummer because the shoulder takes so many lifts out of the picture and then reteaching the left arm to respond because of the nerve takes a long time. Still f-in glad I can lift though and my legs are getting stronger from the extra attention.

Left biceps weights are 30-50% of the right biceps weight, but it hasn't affected triceps pressdowns at all. Close grip bench is still out of the question for now and I can do light-ish d'bell skulls if I put them towards the end..


Preacher curls - 2 w/u. (Left arm)- Work1- 12, drop, 5. Work 2- 7 reps and 5 forced reps w/ slow 5 count neg. (Right arm)- Work 1 - 12, drop,6. Work 2 - 10, drop, 9. Will at least get to raise the working weight for the right arm next time because I kept the working weight the same for both sets.
Seated CC - 1 w/u, Work 1 - (L) - 4, rest pause, 4 forced reps w/ 5 count neg. (R) - 7 and 4 forced reps w/ slow neg. Work 2 - (L) - 4 forced reps w/ slow 5 count neg. (R) - 7, drop, 3. Dropped a but of weight between working sets for the right arm.
Triceps pressdown w/ bent handle - Work1- 12 reps. Work 2- 8+ reps w/ a slow 8 count hold on the partial.
Underhand pressdown w/ the straight portion of my D ring bar - 1 w/u, Work 1- 6 reps, dropped a smidge of weight, Work 2- 7 reps.
D'bell skulls - Work1- 9 reps, Work 2 - 7 reps.
Also, while I had some light bells in my hands and since I set my bench the same for d'bell skulls and shoulder presses, I went straight into a light set of 15 or so presses just to get some blood whizzing through the anterior delt.

45 minutes.

[DCI]

Its only the morning and thinking of shoulders.

Welcome back Marcus.

[TRA]

Have you thought about doing biceps and triceps there own day and do some prioritizing? also even though I am bias how about doing some proper HIT training and shocking the body into growth and digging deeper into those fibers and making them grow?

I would personally would change if things aren't growing and like ive promoted all the way through here i'd get down dirty and deep with HIT.

I can give you an example if you like TrailRun and how to set one up for your arms if you like and also repost some posts regarding how to fully understand HIT and how to fully engage with it to make serious gains?

Absolutely would like that and appreciate it very much. I can study it up and implement it next week. I have been shooting for HIT as best I can with the slow, Mentzer type rep count, trying to hit failure then adding rest pause or drop sets. But you're seeing something I'm not so I'm all ears.

So you know, I'm 56. Currently on keto shooting for body recomp with maintenance kcals. Running test 500/npp 400/adex/caber/HCG and TB500 for L wrist and R Achilles tendinitis, 4 wks in.

Thanks very much - I am anxious to start with what you suggest.

[NACH3]

Just logged in after a bit away, going to read up see whats been happening

Your finally back.... cunt

How's things mate? Hope all is well! I've been trying to get a hold of you but lost all my contacts due to two broken phones lol

[marcus300]

Your finally back.... cunt

How's things mate? Hope all is well! I've been trying to get a hold of you but lost all my contacts due to two broken phones lol

I never got a email from you nach, people where saying your being a right cunt but wouldn't believe them. I replied to your pm

[NACH3]

I never got a email from you nach, people where saying your being a right cunt but wouldn't believe them. I replied to your pm

A right cunt huh - never! pm sent back mate!

[NACH3]

What's up fellas and Marcus back great to have you back mate!

Shoulders are on fire and think I tweaked my shoulder going too heavy on MP presses but I'm happy I'm doing them(still at 285 on smith at the end of my pre-exhaust)!

Not sure what the shoulder will allow today?! If anything maybe back

[songdog]

Just logged in after a bit away, going to read up see whats been happening

Glad to see you back Marcus!

[songdog]

Good morning everyone time for some cardio!

[marcus300]

Absolutely would like that and appreciate it very much. I can study it up and implement it next week. I have been shooting for HIT as best I can with the slow, Mentzer type rep count, trying to hit failure then adding rest pause or drop sets. But you're seeing something I'm not so I'm all ears.

So you know, I'm 56. Currently on keto shooting for body recomp with maintenance kcals. Running test 500/npp 400/adex/caber/HCG and TB500 for L wrist and R Achilles tendinitis, 4 wks in.

Thanks very much - I am anxious to start with what you suggest.

I would personally would change if things aren't growing and like ive promoted all the way through here i'd get down dirty and deep with HIT.

I can give you an example if you like TrailRun and how to set one up for your arms if you like and also repost some posts regarding how to fully understand HIT and how to fully engage with it to make serious gains?[/QUOTE]

Thanks for the back ground info
There are many ways HIT can be approached I understand that but there are some main principles what must be adhered to as much as possible if your going to try and focus purely on HIT and give it time to push your body into a growth burst.

First, let me just talk about a few things before going into a routine for you, the routine will condense your arms bi's and tri's and still with the basic principles and also the basic compound movements to put that much stress and stimulation your arm's will have zero chance of not growing, in other words they have no alternative but to grow but from what I read we need to talk about the style approach first.

I turned 50 myself last month was a strange time but I better keep on track

I see from what you posted and I would like to see more of your workouts which I hope you will post as you do them. I also fully understand we have to work to our own limitations regarding injuries and such at our age. The first thing what popped out at me was your working sets to failure. You have to remember these are your biceps and triceps and are a very small muscle group so when I see working sets of 2 + 3 to failure it makes me think your not fully understanding failure correctly. I know what you will be thinking reading that last sentence but keep with me on this for a min.

3 sets to failure is hard to even write let alone do. Failure to complete failure and this is something you can't do for 3 sets. You may think you have but I bet your leaving something in the tank on your first set for those 2nd and 3rd working sets to failure let alone beyond failure methods. Its already implanted in your head within the first working set that you got another 2 or at least 1 other working set and this alone will drop your guard on the true failure zone. You need to condense all your aggression and thoughts into one working set, if something goes wrong or the 1st set just doesn't feel right and you prefer doing 2 that's fine we can work with that but if you get your mind set up to thinking we are going to go to failure and its only going to last a few seconds you will dig deeper into this special zone were your body will have zero alternative but to grow.

I will repost some stuff for you to read see if you can relate to it and fit it into how your lifting, it may give you some nice benefits for your goals and then I will try and write up and arm workout what will target your arms. I take it you train alone? How's keto treating you, are you feeling ok and fully in the zone? do you feel strong and apart from your wrist and achillies are you in good shape and mind set strong?

[marcus300]

Trailrun, here are some previous posts I've made when I was totally mentally unbalanced and the only thing on my mind was growth and size, but I do understand your age ( just a number by the way as Kel states) and the abilities you have but you will be able to see what you can change in hope to see further development while staying healthy and injury free. I emphasize the word I was mentally unbalanced and the only thing on my mind at this time was growth and size


Stimulating growth

Remember going to true positive failure like I've describe previously hits the toughest muscle fibers what grow the biggest these are the fast twitch type 2b fibers, you hit these fibers and you will have the biggest chance of increasing in size. What we are aiming for is progression overload so you keep hitting the muscles with an increased weight so they need to change and adapt to the overload its being put under. This kind of continuous stress will have a reaction on the body and it will have no other alternative but to grow. We keep within the right rep range what stimulates the biggest growth and we continuously try and increase the intensity by increasing the reps then once the reps increase you increase the weight to bring the reps down within the correct range again. I can't stress enough about taking your muscle to true positive failure, this takes a lot of mental preparation. Before any muscle contraction occurs it originates from the brain sending signals to the nerves, the stronger the signal the more forceful the muscle contraction, in other words control your mind set pre working set and you will be in the best position to take your body to failure and beyond. I've commented many times how I go about doing my mental preparation but you master the mental side and you will see huge leaps in achieving your goals. Release the aggression by talking to your inner self and you will take your body to places its never been before. Stimulate growth by overloading your body to a state were its screaming for you to stop and no matter what you couldn't do one more rep even if your life depended on it, if you don't train in this fashion your not training hard enough.

With HIT training we are specifically trying to stimulate a certain type of muscle fiber. We have different muscle fibers in the body and once you know how to train certain ones and the importance of making these grow you can design the ideal training routine to suit your goals. We are all aiming to add muscle tissue and we have to put ourselves under stress by progressively overloading our bodies so they have no alternative but to grow. All muscle contraction starts by nerves being activated, the stronger the nerve signal the more forceful muscle contraction can be applied to the lift. The nerves first get activated by the brain and this is where the mind muscle connection comes into play. I am always saying that you must get yourself in the right mind set for the working set, there are many ways to do this and ive explained many ways in my thread how I go about doing it, but the stronger the mind before the working set the better contraction and force can be applied to the muscle fibers. We can all do 10 reps with a certain weight but you can also really think about those ten reps and really activate the contraction in the muscle and work that muscle to the max and those reps will feel completely different. This is what separates a lot of people so before I move on really think about how you do reps and work that particular muscle to its max. I've seen many members saying they are doing so many reps with a certain amount of weight but I can say I bet a lot aren't really activating that muscle group to the max. Remember everything starts from within your brain, your inner self and how you go about attacking that working set. You have seen how I describe the zone I get myself into just prior to my working set and this is the zone you need to be in to fully work those muscle fibers to the max.

We are after activating the motoneurons within the network of nerves which is the signal for the muscle to contact, we have many different sizes but we are only interested in the large motonerurons which activate the large muscle fibers. We have slow switch and fast twitch fibers within the body and we are all made up of different amounts, that's why some of us grow bigger and faster and others struggle growing big thick muscles. Usually the guys who struggle with adding slabs of tissue on their frame are the guys who have more slow twitch fibers than fast, and the guys who are more genetically gifted with bodybuilding are the one who have more fast twitch. But either way you need to activate the fast twitch fibers and give yourself the best chance of building bigger larger muscles.The slow twitch ones are the ones what are more suited for endurance and are very resistant to fatigue the aerobic type athletes have a higher amount of these fibers over fast twitch.

Fast twitch muscle fibers are the ones we are concerned with activating and working. There are two types 2a and 2b. The type 2a ones are fibers which get activated when doing higher reps ranges lets say more than 12-15 reps, they are also the fibers what come into action around the 6-12 rep range. Type 2a fibers when activated correctly can grow in size and this is what many people tend to activate and see growth from when they start training. The type 2b fast twitch fibers are the ones what I adore lol these babies are the foundations of building bigger thicker muscles, if you activate these correctly they can grow tremendously in size and grow about 4 times the size of the 2a fast twitch fibers can, so you can see these are the ones what make the difference, but stimulating both type 2a and 2b fast twitch is getting the best out of both worlds but my personal aim and priority is to stimulate the type 2b fast twitch fibers and seriously breakdown these to get me some serious size on my frame.

What's the best way to stimulate the 2b fast twitch muscle fibers I hear you asking, well ive described it all the way through my thread but let me go over it again so you understand how important it is to have the right mind set what I speak of all the time and what kind of stimulation is needed to activate these tough fibers. Usually during a set of about 6-12 reps the type 2a are activated, you know the sets were your repping away and start struggle a little bit and rack it and move on. In basic terms your not going to true positive failure (I can go on and on what true positive failure is but trust me it takes along time to push your body to this limit and a lot of mental dedication its an advance training protocol) now if you took your set to true positive failure and you cant do anymore this is the time when the type 2b fast twitch fibers are activated, once you activate these fibers this is the best potential to really make your muscle grow bigger and thicker.

You will grow with normal sets and reps with modest intensity but if you want serious growth than you have to take your working set to true positive failure, this means using a weight what is heavy enough to make that working set very difficult and then going past true positive failure. Remember the type 2a fast twitch do all do all the work until you get to true positive failure then the type 2b come into play and these are the ones what produce the biggest gains in muscle size. You have to progressively overload your body each time you train, this means add more weight (or reps until you can add more weight) to stimulate growth, you also need to make sure your activating the type 2b fast twitch fibers which only get involved when you go to true positive failure. Your rep range needs to be between 6-12 reps at the failure point, I prefer around 6-8 reps range at failure. This is why its wise to have a partner when trying to activate the type 2b fast twitch fibers because you may think your going to positive failure but you wont be you need that reassurance of a partner who can just take that small amount of weight of the bar at true positive failure so you can mentally get past this sticking point. There are many advance protocols what you can use to get yourself to true positive failure which I've discussed in my thread.

HIT training will activate the tough type 2b muscle fibers and going to true positive will recruit all the muscle fibers which will give you the best chance of some serious tissue growth. Using advance training protocols like drop sets, rest pause, forced, negatives, supersets and even partials can be used to further your beyond failure training to help you activate the type 2b fast twitch fibers.


Rep range
The ideal rep range for building size and stimulating hypertrophy is the 6 to 12 reps. Less than 6 reps will more or less increase strength and a degree of size, performing more than 12 reps will help build muscle endurance. Make sure that your reps fall within this range and your hitting true positive failure for the best chance of hypertrophy. If your implementing one of the beyond failure methods such as forced & negs, rest pause or dropsetting you use a weight what is heavy enough to bring your positive failure at the low end of the rep range. An example for rest pause you use a weight what you will hit true positive failure at around the 4th rep then you would rest for around 10-15 seconds and do another couple of reps, then rest again for another 10-15 seconds and hit another 2 reps with the same weight. In total your doing 8 reps which is within range and your going to failure on each rest pause so you have a high chance of stimulating the right fibers to produce the best gains. As your rep range and strength increases towards a total of 12 reps you simple increase the weight being used so your constantly increasing intensity and overload, the two keys principles of any HIT programme. You use feeler sets to determine what weight you will be using on your working set, as you use different methods like dropsetting always makes sure you don't drop the weight to much so your not going over 12 reps in total. If you are you need to be using heavier weight on the drops so your rep range hits below the 12 reps in total. I always like to use around the 8 rep range in total and increase the reps upwards until I feel i can increase the weight so my rep range falls around the 8 rep range again. We are aiming for maximum muscle fiber recruitment hitting these rep ranges at failure will have the greatest potential for muscular growth. The above advice is for someone who is already advanced and is looking to build bigger thicker muscles, its not for someone who is building a base and foundation because these people can really benefit from using a lower rep range aswell as the above.



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.

ARE YOU TRAINING HARD ENOUGH?
I've had a few PM's about training and cycles and one thing what shines through to me is that a lot are not training hard enough they dont fully understand how to train correctly. We spend so much time designing cycles and eliminating sides we think we have the perfect environment to grow into something what looks like it was carved out of stone but after 15 weeks of these super cycles most are pming me asking how can they stop the gains sliding away. We assume members are training hard enough and intense enough but in reality they aren't. I see alot of members just coasting through their training sessions and doing a set number of reps and sets and think the diet and AAS will transform them into a living god but all what happens is the gains slide away and they end up going back on gear to get some kind of size back.

I can't emphasize enough how important it is to find the right training protocol for your body to grow. You have to try many training routines and find which one you respond best to. We also need to get in the right mind set when we walk in that gym, you going there for one purpose and if you don't push your body beyond what its capable of doing your not going to grow bigger. You want to be leaving that gym feeling like you just done 10 rounds with Tyson in his hay day. You have to go through the pain, you have to push and pull the hardest you have ever done before, you have to push your body to places where its never been before and push past the pain every single time you go in the gym.

Overload your body to a state were its screaming for you to stop and no matter what, you couldn't do one more rep even if your life depended on it. If you don't train in this fashion your not training hard enough. Do you want to be bigger than anyone else, do you want to turn heads and do you want to have that monster size what no one else has got then if this is the case stop FUKING around in the gym and stop going through the motions and push past your limits and use methods what take you to hell and back.

I train that hard my eye balls shake and I find it hard to focus, I mentally prepare myself and think of things what make me angry and I push that last rep out no matter what. I kind of like the pain in certain bodyparts and I can push past it into a world of total hell, I feel like I am on fire and I swear I can feel the blood surging through my veins into the muscle what I am working. When I've done my last working set I know I cant perform another rep even if someone had a gun to my head and said you'll die if you don't do another rep, I know I've come to my limit and the sick thing about this is I actually enjoy it., I dream about it, I think about it and I cant wait to get back in the gym to do it again. Its like I'm self harming because the torture I go through is extremely painful but I know this is what I have to do to maintain what I've got and to build those extra few lbs of tissue. This is what separates the normal guys who look like they go to the gym to the fuking monsters what walk this earth

Now are you training hard enough? ask yourself can you train harder because if the answer is yes your restricting your gains and wasting money and time. Why spend all that money on gear, gh and food when your not attacking your body like you should be. Think about it and make your next workout like your going to war with yourself.


Thought I would do something different than just writing out my training routine for the day, so what I thought I would do this time is write out one working set but an explanation on what I am thinking and the preparation I do.

Example of my preparation for my working set on a hammer strength shoulder press -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.



Just reading some of that as put me in a hot sweat, wooooow

[RaginCajun]

Welcome back Marcus!

Funny, you and Euro show up at the same time?

So how was that fishing trip with Euro, Mickey Knox, and yourself?

[marcus300]

Welcome back Marcus!

Funny, you and Euro show up at the same time?

So how was that fishing trip with Euro, Mickey Knox, and yourself?

Don't forget MS aswell, he trained me in how to hook and line those fish but does have some odd ways of the meaning of hook and line but I went with it just for the experience. The other 2 fools made me ill I kept throwing up in my mouth everytime I saw and heard them fukers. Fuk did you see that thread when MK posted those holiday pictures lol fuk me fuking hell those fuked me right up I tell you. He was in a boat fishing catching fish wtf lol lol very odd for a man like me who may come across as odd but you wont catch me in waterproofs in a boat fishing on holiday, a fuking holiday lol

[RaginCajun]

Don't forget MS aswell, he trained me in how to hook and line those fish but does have some odd ways of the meaning of hook and line but I went with it just for the experience. The other 2 fools made me ill I kept throwing up in my mouth everytime I saw and heard them fukers. Fuk did you see that thread when MK posted those holiday pictures lol fuk me fuking hell those fuked me right up I tell you. He was in a boat fishing catching fish wtf lol lol very odd for a man like me who may come across as odd but you wont catch me in waterproofs in a boat fishing on holiday, a fuking holiday lol

hahaha!!!

glad to have you back around man!

[hollowedzeus]

Tremendous shoulder session today. Felt extremely strong pressing.
2 working sets dumbell shoulder press drop set
2 working sets lateral raise drop set and a forced set
2 working sets prone flies
3 working sets shrugs

Felt good. Managed 32kg dumbells overhead myself. Had to drop to 30kg 2nd set, muscles couldnt cope with 32 again. Managed12 reps with the 32. If i had a spotter i could have threw the 36s up for 4 or 5. My strength right now is that of the tail end of my bulk despite being on a 500kcal deficit, low carbs and doing an hour of cardio most days.

Happy weekend

Attachment 170583

[TRA]

I would personally would change if things aren't growing and like ive promoted all the way through here i'd get down dirty and deep with HIT.

I can give you an example if you like TrailRun and how to set one up for your arms if you like and also repost some posts regarding how to fully understand HIT and how to fully engage with it to make serious gains?

Thanks for the back ground info
There are many ways HIT can be approached I understand that but there are some main principles what must be adhered to as much as possible if your going to try and focus purely on HIT and give it time to push your body into a growth burst.

First, let me just talk about a few things before going into a routine for you, the routine will condense your arms bi's and tri's and still with the basic principles and also the basic compound movements to put that much stress and stimulation your arm's will have zero chance of not growing, in other words they have no alternative but to grow but from what I read we need to talk about the style approach first.

I turned 50 myself last month was a strange time but I better keep on track

I see from what you posted and I would like to see more of your workouts which I hope you will post as you do them. I also fully understand we have to work to our own limitations regarding injuries and such at our age. The first thing what popped out at me was your working sets to failure. You have to remember these are your biceps and triceps and are a very small muscle group so when I see working sets of 2 + 3 to failure it makes me think your not fully understanding failure correctly. I know what you will be thinking reading that last sentence but keep with me on this for a min.

3 sets to failure is hard to even write let alone do. Failure to complete failure and this is something you can't do for 3 sets. You may think you have but I bet your leaving something in the tank on your first set for those 2nd and 3rd working sets to failure let alone beyond failure methods. Its already implanted in your head within the first working set that you got another 2 or at least 1 other working set and this alone will drop your guard on the true failure zone. You need to condense all your aggression and thoughts into one working set, if something goes wrong or the 1st set just doesn't feel right and you prefer doing 2 that's fine we can work with that but if you get your mind set up to thinking we are going to go to failure and its only going to last a few seconds you will dig deeper into this special zone were your body will have zero alternative but to grow.

I will repost some stuff for you to read see if you can relate to it and fit it into how your lifting, it may give you some nice benefits for your goals and then I will try and write up and arm workout what will target your arms. I take it you train alone? How's keto treating you, are you feeling ok and fully in the zone? do you feel strong and apart from your wrist and achillies are you in good shape and mind set strong?[/QUOTE]
__________________________________________________ ____________

Excellent read, marcus, thanks a ton already. I was laughing as I read about the mental aspect of training with reserving for sets - I do exactly that. In fact, at times on an off day if I am feeling especially tired on the warm up or first set I can feel almost panicked about how I'm going to get all my reps in next set, let alone the extra reps and strength gains to prove that I am getting gains. This is definitely a big challenge to overcome and you identified it spot on.
What I am considering "failure" is the inability to complete another rep. So for bis it is x number of reps then I simply cannot get that last rep completed with the DB.
I see your definition of true failure as it relates to HIT is going to be different from that so I will do my best to integrate it.
Kel has mentioned to me that time it takes training to truly accomplish HIT so I don't take it lightly and know there is much I need to learn.

I do train alone at a great gym, though, with lots of body builders and good equipment, power lifters, etc. Great energy.
Occasionally my girlfriend will accompany and she does my routine with me to keep from it being an interruption, and she even helps with some forced reps. She's the best.

I love keto. Am in the zone. I can cruise on keto year long if needed but have been told growth will be limited on it. Have been looking to nach for a carb cycling protocol, but I crave like a bastard on carbs, even clean ones, and it takes a lot of mental focus and self-discipline to stay on top and frankly this past year with a new job, settling into the second year of a divorce and having my kiddos half time (they are 8 and 12) plus a new girlfriend and recovering from an horrific knee surgery that kept me off legs until 2 wks ago, has been enough stress without adding a stringent diet on top. But I am coming out the other side on most and really want some good gains in size, hardness and definition (for me that just means being able to see a muscle group is present, haha, not even striations and cut)

[almostgone]

Won't be long and those cool fall lifting temps will be here! . Was sitting outside in the sun for a minute and noticed the fall insects are showing up...walking sticks, praying mantis, etc.
Time to hit the shower and then off for 90 minutes of deep tissue massage.

[NACH3]

Won't be long and those cool fall lifting temps will be here! . Was sitting outside in the sun for a minute and noticed the fall insects are showing up...walking sticks, praying mantis, etc.
Time to hit the shower and then off for 90 minutes of deep tissue massage.

Yiu and I both looking forward to this! love the cooler weather, AG... idk why I stay in a hoodie though lol when lifting haha

[NACH3]

Tremendous shoulder session today. Felt extremely strong pressing.
2 working sets dumbell shoulder press drop set
2 working sets lateral raise drop set and a forced set
2 working sets prone flies
3 working sets shrugs

Felt good. Managed 32kg dumbells overhead myself. Had to drop to 30kg 2nd set, muscles couldnt cope with 32 again. Managed12 reps with the 32. If i had a spotter i could have threw the 36s up for 4 or 5. My strength right now is that of the tail end of my bulk despite being on a 500kcal deficit, low carbs and doing an hour of cardio most days.

Happy weekend

Attachment 170583

Looking good bro! Remember the rear and medial delts are the hardest to get yet look the best when rounded out... hence why my shoulders look so much bigger than they are it ties everything together!

Yiu front delts get hit with all the pressing we do hence so many lag in the other areas - your young if I knew what you did now I'd be much more dangerous

[hollowedzeus]

Looking good bro! Remember the rear and medial delts are the hardest to get yet look the best when rounded out... hence why my shoulders look so much bigger than they are it ties everything together!

Yiu front delts get hit with all the pressing we do hence so many lag in the other areas - your young if I knew what you did now I'd be much more dangerous

Thanks i dont often hit anterior delts for that reason. Medial delts are my favourite to train, love lateral raises.

I trìed the 45 degrees reverse flies that ive saw you mention a few times. I think i went too heavy however. I wasnt feeling the squeeze. I moved on to regular prone flies. I shall fiddle with it another day.

Looks like a great exercise though. Will definetly give it another go!

[clarky.]

Hi fellas/ladies, i see the big man is back, nice. Did arms the day, went good. No pain from the bi, still not pushing it just taking things easy ish lol. Wee niggle from the forearm, tried db hammer but no.

Standing db curls 4 sets

Incline db curls 3 sets both together lol

Drag curls 2 sets Smith

Bi's were on fire

CG bench 3 sets Smith

Tri pd's 3 sets

Behind head tri ex 3 sets V bar

Tri's fried

Done, good session and good because no bi pain.