**Marcus's HIT Dungeon**

[Capebuffalo]

Question-for those of you doing intense HIT routines(I've been going 5 weeks of strictly 4-2-2-2 for everything except calfs), how often do you change up to a more moderate type routine? Do you just do a week or so of 3X10/12 and then back to it? Or something else? Just curious.

My understanding is do a deload when you need it. There is not a specific time limit on and off. Listen to your body. If you are fatigued all the time you need a break. I think I'm on about a 5-8 week schedule before I deload. Marcus and Kel forced it on me. I didn't want to ease up. But I'm glad they did it makes a huge difference to get the stress off the body. Or take an extra day of rest when you need it. When you do the deload though the only difference is you aren't going to complete failure. Same intensity. Just not to failure. Hope this helped.

[Rusty11]

Thanks. That's the deal, though. I feel fine. I just thought that maybe it might be a good idea to change/ease up to be sure growth continues. I don't want to deload, per say. Don't know if I'm making sense

[Capebuffalo]

@cb check this video out from 2.30 mins in thats the rear delt I do good shoulder work out. I rarely lock out too like he says its crazy pump off it

http://m.youtube.com/watch?v=xzTFYXUcPPc

That is a great video. I may try the entire workout this week. Have you tried the reverse grip row?

[Igifuno]

Little rough day yesterday in the gym. Decided to switch up the routine and go backward. Instead of shoulders (compound movements first) I started with traps, then rear delts then shoulders (compounds last). Kind of backfired for some reason. Pulled a neck muscle with 225 on the smith machine doing shrugs.

Here's the cool thing... in the past, if/when I pulled a neck muscle (this has been an issue for me for 10 years), I was out for 3-4 days minimum, hurt like hell, and had no range of motion. Yesterday, as soon as I felt it pull, I racked the weight and immediately went to work on it. Neck rolls, and took a foam roller and spent some time rolling my neck and rhomboid area.

Actually kept going. Did some more trap movements (may not have been the smartest thing to do, but no further injury), did rears, and finished with shoulders - presses last. Even with the attention to the injury and 20 mins cardio, I was in and out in an hour and a half.

Feels all but completely healed this morning, taking the day off and back in there tomorrow.

[Igifuno]

great video indeed.. really enjoyed that. thanks!

[Cuz]

Little rough day yesterday in the gym. Decided to switch up the routine and go backward. Instead of shoulders (compound movements first) I started with traps, then rear delts then shoulders (compounds last). Kind of backfired for some reason. Pulled a neck muscle with 225 on the smith machine doing shrugs.

Here's the cool thing... in the past, if/when I pulled a neck muscle (this has been an issue for me for 10 years), I was out for 3-4 days minimum, hurt like hell, and had no range of motion. Yesterday, as soon as I felt it pull, I racked the weight and immediately went to work on it. Neck rolls, and took a foam roller and spent some time rolling my neck and rhomboid area.

Actually kept going. Did some more trap movements (may not have been the smartest thing to do, but no further injury), did rears, and finished with shoulders - presses last. Even with the attention to the injury and 20 mins cardio, I was in and out in an hour and a half.

Feels all but completely healed this morning, taking the day off and back in there tomorrow.

Great stuff but hate to hear of an injury. I have always done my presses first and never a preexhuastion method. I rarely do any behind the meck presses as I am also injury prone in mu delts. Neck usually don't borher me unless I'm maxing on a deadlift you should be ok on the sound of things.
Im due for delts also but really need more chest work as my delts are overpowering the chest it seems

[Igifuno]

Great stuff but hate to hear of an injury. I have always done my presses first and never a preexhuastion method. I rarely do any behind the meck presses as I am also injury prone in mu delts. Neck usually don't borher me unless I'm maxing on a deadlift you should be ok on the sound of things. Im due for delts also but really need more chest work as my delts are overpowering the chest it seems

Yeah. Not sure if I'll start with traps again. Maybe just switch up the starting movements from compound to lateral raises as shown in that video.

For your chest, decline movements (presses and flys) may help focus on the chest and take the focus off the delts. My front delts have never really needed any work. Having worked them really for years. Rear delts, however, I need to work really hard so my shoulder stays proportionate.

[GirlyGymRat]

I know I'm white haha..

thanks guys

do it! you can't be whiter than me

Or spay tan at spa. Tan towels are really nice too for at home application. Order online. They don't give that nasty orange.

Good work!

[Igifuno]

Or spay tan at spa. Tan towels are really nice too for at home application. Order online. They don't give that nasty orange. Good work!

Thanks! Yeah I got me moms Irish skin have to find a spa

[Capebuffalo]

Anyone hear from Marcus lately?

[Igifuno]

Anyone hear from Marcus lately?

Nope. Maybe getting a little R&R?

[Cuz]

Anyone hear from Marcus lately?

yeah wondering also, been kinda slow in here

[Hazard]

Sometimes he's not on for a few days..... I'm sure all is well. Things got pretty busy at work for him a couple weeks ago

[Sfla80]

Arms this morning

Tris

close grip smith
205x6 RPx2

Straight set of
Db over head 85x6 rpx 1.5
incline skulls (assuming preacher bar is 25#) 85#x6

Straight set of
Rope pull downs 110x6
into
one hand reverse pull downs

Tis on fire at this point, moved into bis

Straight bar (smaller one...so doesn't weigh 45.not sure exactly)
had 70# plus bar x 4 dropped x 4

Incline curls
30#x6
straight set into
Hammer curls
40#x 5 dropped x 4

Bent over iso curls
25#x8 squeezing at peak

[Capebuffalo]

Arms this morning

Tris

close grip smith
205x6 RPx2

Straight set of
Db over head 85x6 rpx 1.5
incline skulls (assuming preacher bar is 25#) 85#x6

Straight set of
Rope pull downs 110x6
into
one hand reverse pull downs

Tis on fire at this point, moved into bis

Straight bar (smaller one...so doesn't weigh 45.not sure exactly)
had 70# plus bar x 4 dropped x 4

Incline curls
30#x6
straight set into
Hammer curls
40#x 5 dropped x 4

Bent over iso curls
25#x8 squeezing at peak

Looking good. Keep up the hard work.

[Igifuno]

Arms this morning Tris close grip smith 205x6 RPx2 Straight set of Db over head 85x6 rpx 1.5 incline skulls (assuming preacher bar is 25#) 85#x6 Straight set of Rope pull downs 110x6 into one hand reverse pull downs Tis on fire at this point, moved into bis Straight bar (smaller one...so doesn't weigh 45.not sure exactly) had 70# plus bar x 4 dropped x 4 Incline curls 30#x6 straight set into Hammer curls 40#x 5 dropped x 4 Bent over iso curls 25#x8 squeezing at peak

Ooh nice sfla

[Java Man]

Or spay tan at spa. Tan towels are really nice too for at home application. Order online. They don't give that nasty orange.

Good work!

Tan towels? That don't make you look like a oompaloompa? Sweet. I'm going to check this out

[Java Man]

Anyone hear from Marcus lately?

Seems like he's been around a lot less from the time he said he was having prostate issues and was getting more in depth psa testing.

I hope it's just a coincidence and he's ok.

[kelkel]

Sometimes he's not on for a few days..... I'm sure all is well. Things got pretty busy at work for him a couple weeks ago

I spoke to him a couple days ago. What Haz said.

[Hazard]

I spoke to him a couple days ago. What Haz said.

See :-)

Atleast ppl care about the big oofda lol

[Java Man]

HIT results for me so far:

I take pics of myself from the same angles every month so I can compare on a chronological basis apples to apples... Whenever I feel like I'm not making gains I pull them out and review month to month. I'm always wrong thank god. Lol.

Anyways, I was well over 35% fat last december when I decided to get back into the gym and train hard like I used to. I didn't start doing hit until around may because I had to take it easy at first, since I had become fast and weak, and just worked mostly core.

Here is me in june just starting to apply the methods tought in here, compared with me in the same pose around the middle of october:

Attachment 145542

No doubt I'm making progress. Keeping timeline photos is a great way to motivate and track changes without having to get crazy with a sliderule and notebook.

I went In and murdered by back and calves after looking at this. HIT is the SH!T! lol.

[Doom44]

HIT results for me so far: I take pics of myself from the same angles every month so I can compare on a chronological basis apples to apples... Whenever I feel like I'm not making gains I pull them out and review month to month. I'm always wrong thank god. Lol. Anyways, I was well over 35% fat last december when I decided to get back into the gym and train hard like I used to. I didn't start doing hit until around may because I had to take it easy at first, since I had become fast and weak, and just worked mostly core. Here is me in june just starting to apply the methods tought in here, compared with me in the same pose around the middle of october: <img src="http://forums.steroid.com/attachment.php?attachmentid=145542"/> No doubt I'm making progress. Keeping timeline photos is a great way to motivate and track changes without having to get crazy with a sliderule and notebook. I went In and murdered by back and calves after looking at this. HIT is the SH!T! lol.

Good work mate !!!! Keep it up !!

[Doom44]

Chest and calf today.

Dumbbell incline fly. 1 x 7 reps with 2 rp
Incline bench press 1x 8 reps with 2 rp
Seated bench press 1x 6 reps with 2 rp
Standing calf raise 1 x 8 with 2 rp
Seated calf raise 1x 6 with 2 rp

25 minutes done.

[Java Man]

I spoke to him a couple days ago. What Haz said.

Cool.

[Java Man]

Good work mate !!!! Keep it up !!

Thanks bud. I'll never stop spending time in the gym again. I'm an engineer, and I'm building something. Can't just walk away from it. Feels too good anyways.

Chest and calf today.

Dumbbell incline fly. 1 x 7 reps with 2 rp
Incline bench press 1x 8 reps with 2 rp
Seated bench press 1x 6 reps with 2 rp
Standing calf raise 1 x 8 with 2 rp
Seated calf raise 1x 6 with 2 rp

25 minutes done.

Low reps, 1 set per movement with rp. Short intense and out. Much like mine. Are you getting good returns?

[Doom44]

Thanks bud. I'll never stop spending time in the gym again. I'm an engineer, and I'm building something. Can't just walk away from it. Feels too good anyways. Low reps, 1 set per movement with rp. Short intense and out. Much like mine. Are you getting good returns?

Yes man. I getting good result since I start train this way

[Fcastle357]

Thought I would throw it out there since everyone else is. And yes I am growing a beard.

[kelkel]

Thought I would throw it out there since everyone else is. And yes I am growing a beard.

Nice FC! Got some size there. Starting to see some ab lines as well.

I am now temporarily blinded though....

[Fcastle357]

Lol Ya the abs come and go. Just finished a cycle so water and a little extra fat. Thanks.

[Tron3219]

I wanna get in on this! Started a cut a few weeks ago, aiming for 8%! Trying to hold on to as much mass as possible! 238 at the moment

[Hazard]

Nice FC - lookin good. Def gotta work on that tan :-)

[Fcastle357]

Nice FC - lookin good. Def gotta work on that tan :-)

Its winter now in Wisconsin so I blend in with the snow Thanks. I have a lot of work to do to get where I want to be but at 34 its a good start. Learned so much here already and am realy excited to see where I can take this. Weighed 155 when I was 26. I will try and find a pic.

[Capebuffalo]

I wanna get in on this! Started a cut a few weeks ago, aiming for 8%! Trying to hold on to as much mass as possible! 238 at the moment

Dude your skirts a little short don't ya think?

238 lbs. Sweet. Looking good.

[Capebuffalo]

Thought I would throw it out there since everyone else is. And yes I am growing a beard.

Beard makes the man. . Nice size. You have probably already told but stats?

[kelkel]

Look good Tron. You look the part in the first pic!

[Fcastle357]

Beard makes the man. . Nice size. You have probably already told but stats?

5'10 184

[Fcastle357]

Looking good Tron.

[Capebuffalo]

5'10 184

I would have guessed closer to 200.

[Sfla80]

5'10 184

Def would have gussed 195-200...looking good

[Igifuno]

<img src="http://forums.steroid.com/attachment.php?attachmentid=145562"/> Thought I would throw it out there since everyone else is. And yes I am growing a beard.

Nice bro. Looking solid.