**Marcus's HIT Dungeon**

[EquilibriumZ]

Pre exhaust would be ideal for him because he's come to a point in his training were its getting extremely hard to increase the weight due to yrs and yrs of training and when he does start increasing the poundage he gets injured so he needs something to help him re-establish the growth process and also help with injury prevention. Its something what I've been doing for the last few months due to my shoulder injury. It helps me increase the intensity while pushing my boundaries so I am still stimulating growth if you check out some of my routines you'll see how I use pre exhaust on major and on some minor muscle groups. A quick guide line would be start your workout with isolation exercises so you pre exhaust the muscle your working before you start the compound movements. The muscle is fatigued because of the isolation movement which will reduce the load on the compound movement but your still stimulating growth and putting the muscle under different kind of attack/stress than what its use to. Example would be flyes, cables pre any pressing, laterals pre any pressing, leg extension, lying leg curls, pushdowns, kickbacks, concentration curls etc pre any compound movements. That muscle only is fatigued directly using the isolation movement so when you go onto the compound its already in a state of breakdown.

This is perfect for me then since i always get injured if i try to increase weight even with good form... So i can never make the intensity super high by adding weights.
My question would be, do you give your 100% during the preexhusts (till failure)?
I ll check out a few pages back for your preexust routines.
My biggest concern with training at 80+% intensity is injury... I m still recovering from a tendonits from 2 years ago. I get joint pains all over my body once in a while lol

[almostgone]

^^^....it may take awhile to get comfortable with it, but I always try to go full bore. If that means your compound movement is @ a lower weight, so be it. That's the basic purpose of preexhaust anyway. The lower weights can still provide plenty of muscle stimulation ( from my experience).
HIT supersets can really work the muscles, also. I just switched to it recently for chest and trust me, it is a real no sh!tter.

[marcus300]

shoulders pre exhaust HIT


RC exercises and stretches- did loads of these and flooded the area with blood

Cable side laterals
3 warm up sets - started at a high rep range then increased the weight and concentrated on holding the shoulder blade in and back so only the side delt is targeted and this also helped with the RC issues.

1 working set - Hit the top end of my rep range at failure then did two forced which blow my side delt to bits, then hit two negatives. The only place I could get any kind of relief from the burn/pain afterwards was to hold my arms high against the wall and stretch them out.


DB bent over rear laterals
2 feel sets - slow and made sure my elbows came in line with my ear neck area so it only targeted the rear delt - burnt like hell
1 working set - Not really heavy, hit failure and them did 2 rest pause, last one went right down to not being able to move the bells.


Standing BB press machine
2 feel sets
1 working set - to failure then did 2 drops right down to halves and quarters


DB shrugs
2 feel sets
1 working set to failure plus 2 rest pause


Finished with 2 more lots of RC work, oh man the burn and pump was immense in this session and guess what.....zero pain

Straight after workout shake with whey Iso and Waxy M

Hour later 2 chicken breast cooked with a bit of walnut oil, broccoli and rice

[zempey]

Thanks for elaborating on some of the pre exhaust techniques, Marcus. Decided to take an extra day off and rest. Woke up this morning and the forearm feels great, swelling is down, and tenderness is much less than last night. I will ice it some more today and hope to go in tomorrow for a light back workout. Was feeling very run down this weekend, almost felt sick, think I was over doing it. This rest is doing me some good, I feel much better today.

[marcus300]

This is perfect for me then since i always get injured if i try to increase weight even with good form... So i can never make the intensity super high by adding weights.
My question would be, do you give your 100% during the preexhusts (till failure)?
I ll check out a few pages back for your preexust routines.
My biggest concern with training at 80+% intensity is injury... I m still recovering from a tendonits from 2 years ago. I get joint pains all over my body once in a while lol

You don't have to increase the weight for intensity, you can increase the intensity like ive said in the previous post regarding intensity.

yes you go to failure on all movements that's the whole idea about HIT, once you hit failure that's the time when the magic can only happen to stimulate those tough fibers what grow the biggest and thickest.

Don't understand the 80%+ intensity

There are many ways to hit failure without hitting your max weight, you do this by the methods ive talked about and the others in the previous posts. pre- exhaust, supersets, dropsets, forced, negatives, slow reps, halves and quarters, rest pause, limiting the time between sets and using two of the methods ive said in conjunction with each other.

If your injured just train around it and use what works, find out by experimenting with certain methods.

Ive got a serious injury in my lower back but my back is bigger than when I was pre injury,

Ive got a RC injury but I still hit failure and take my shoulders to a point were they have to grow.

I only train one body part per week if that, sometimes one body part every 7-10 days.

When I train I don't waste sets or reps I take my working set to failure and beyond,

I eat loads whether cutting or bulking, makes no difference. I attack bf very slowly while maintaining muscle tissue by the methods I've described in this thread.

[marcus300]

Thanks for elaborating on some of the pre exhaust techniques, Marcus. Decided to take an extra day off and rest. Woke up this morning and the forearm feels great, swelling is down, and tenderness is much less than last night. I will ice it some more today and hope to go in tomorrow for a light back workout. Was feeling very run down this weekend, almost felt sick, think I was over doing it. This rest is doing me some good, I feel much better today.

Listen to your body and rest, eat more and recovery your CNS. Once you get back in the gym if things hurt and don't feel right do something different what doesn't hurt. Try and keep focused and train intelligently even though I don't sometimes

[almostgone]

shoulders pre exhaust HIT


RC exercises and stretches- did loads of these and flooded the area with blood

Cable side laterals
3 warm up sets - started at a high rep range then increased the weight and concentrated on holding the shoulder blade in and back so only the side delt is targeted and this also helped with the RC issues.

1 working set - Hit the top end of my rep range at failure then did two forced which blow my side delt to bits, then hit two negatives. The only place I could get any kind of relief from the burn/pain afterwards was to hold my arms high against the wall and stretch them out.


DB bent over rear laterals
2 feel sets - slow and made sure my elbows came in line with my ear neck area so it only targeted the rear delt - burnt like hell
1 working set - Not really heavy, hit failure and them did 2 rest pause, last one went right down to not being able to move the bells.


Standing BB press machine
2 feel sets
1 working set - to failure then did 2 drops right down to halves and quarters


DB shrugs
2 feel sets
1 working set to failure plus 2 rest pause


Finished with 2 more lots of RC work, oh man the burn and pump was immense in this session and guess what.....zero pain

Straight after workout shake with whey Iso and Waxy M

Hour later 2 chicken breast cooked with a bit of walnut oil, broccoli and rice

That's great that the pain has abated, Marcus! Hope it continues to be a non issue.

[Hazard]

Those RC exercises really make a difference. My right shoulder clicks when I do them tho. It's actually loud enough to hear..... But once the blood is in there I get no shoulder pain when I do chest.

[marcus300]

That's great that the pain has abated, Marcus! Hope it continues to be a non issue.

Those RC exercises really make a difference. My right shoulder clicks when I do them tho. It's actually loud enough to hear..... But once the blood is in there I get no shoulder pain when I do chest.

Yes same here Haz, its the amount of blood I got in there pre working out that helped with the pain. I also click and it makes strange noises but got a massage going on tonight which always helps

[Hazard]

I'm on my way to the gym but stuck in traffic again..... Story of my life. Maybe it's a good thing..... The road rage is like a pre-workout drink.

[kelkel]

I'm on my way to the gym but stuck in traffic again..... Story of my life. Maybe it's a good thing..... The road rage is like a pre-workout drink.

Monday morning's just suck....

[almostgone]

Those RC exercises really make a difference. My right shoulder clicks when I do them tho. It's actually loud enough to hear..... But once the blood is in there I get no shoulder pain when I do chest.

Same here, Haz. After I ruptured the bursa in my l. shoulder it began clicking during PT and still clicks to this day. The RC exercises and broomstick stretches really help out tremendously.
Also, the next time I go to get deep tissue work done on my back I may get her to work on my shoulder some. The deep tissue work is exhausting in a way due to focusing on the pain, but I always feel like a champ when the session is over....kind of similar to the way I feel after a long ink session.

[almostgone]

Yes same here Haz, its the amount of blood I got in there pre working out that helped with the pain. I also click and it makes strange noises but got a massage going on tonight which always helps

Let us know how the massage goes, Marcus.

[almostgone]

Monday morning's just suck....

Yes sir, but mine improved greatly after seeing your avi w/ the lady in the tank top.

[hawk14dl]

I agree a.g.

Kels avatar just made Monday a lot better.

[clarky.]

Ok did shoulders and traps this morning RC ex and stretching.

Pre ex side standing db raises then

1 working 1 drop then seated with a very light weight just kept going to fill them up then did negative reps.

Rear delts bent over Db rear raises 3 straight working sets here not the norm but it was going good so just kept it at that right down to half reps

BB shrugs 2 working 1 drop then right in to seated db shrugs 1 working.

It was a good session the burn was good on all ex but for some reason i just don't feel like it was a good session now just one of those days.

No front delts today as i had a wee niggle fron side/front delt area.

[clarky.]

Ok big man AG Haz this poping thing i have had this for a few years now it's funny it make these poping grinding noises but when i do RC ex it goes away for that session then next day it's back. Not a problem just saying my shoulder is alot better since i started rc ex and broomstick ex but if i do a session and don't warm up or stretch (which i don't do now) i get alot of pain. I did have a wee niggle the day though.

[Hazard]

My sis..... Training chest with me. She's brollic lmfao

[DCI]

Back tonight I'm ridiculously pissed off today so the fcking gym fan boys better not get in my way fcking going to wreck shit all because of a womans bs

[clarky.]

Back tonight I'm ridiculously pissed off today so the fcking gym fan boys better not get in my way fcking going to wreck shit all because of a womans bs

It will either be back or bi's for me the mora mate love back day but this new bi routine av got going with the big man is fvcking great mate so fvck knows.
Any way talking about wee cvnts at the gym there is this one skinny cvnt at mine and his form is fvcking disgraceful it gets on my tits. I just want to slap the cvnt i'm no joking mate it would piss any body off with patience.

[DCI]

Ugh theres about 10 or 15 cvnts in our place they just ghowl around with the weights lifting too much weight with awful form and never put back the weights. Then make obscene noise thinking they are big ronnie firing out 700lb deads etc very annoying and they all crowd around one area too very frustrating

[clarky.]

Ugh theres about 10 or 15 cvnts in our place they just ghowl around with the weights lifting too much weight with awful form and never put back the weights. Then make obscene noise thinking they are big ronnie firing out 700lb deads etc very annoying and they all crowd around one area too very frustrating

..

[DCI]

Cvnts where there tonight ghowl bag on the squat doing 90kg thinking hes hard bruce lee with all that weight did a bizillon reps. We wanted to do rack pulls but had to em last as I like doing them in the middle of a workout.

So tonight with the above and that woman pissing me off and idiots unite made for an absolutely fcking heavy ass session brutal too.

T bar rows 2 warm up sets and 2 feeler into a fcking whopper set we were on fire dd then but reps were non existant was so sore.

Yates lat pull down epic could hear leroy screaming squeeze into my ears.

Db rows love em same as t bars

Then rack pulls hit a pb there waa insane fckin so motivated and then hypers to finish

[GirlyGymRat]

hmmmm……was she worth it

Back tonight I'm ridiculously pissed off today so the fcking gym fan boys better not get in my way fcking going to wreck shit all because of a womans bs

[Sfla80]

Been awhile since posting on this thread. Been hitting it hard lately. But honestly diet has been shit. Business is picking up. Down a manager and working much more. But still.making gains.

Was thinking about a few exercises I usually do not incorporate into my routine and was wondering what I'm missing from doing these....for example....

Hammer curls....preacher curls...Arnold presses. Deads (I do stiff leg though) and upright rows. There are a few others but lose train of thought when I want to ask you guys everything. I'll ask more when I think of them.

Side note this pic was my experience at the gym yesterday. He had two sets of db I needed. Gave him a few mins. Then just took them from him. He stayed in that position for 10-15 mins I would say.

[kelkel]

It's like a different language here tonight. Looking for the translate button.

[almostgone]

Ok big man AG Haz this poping thing i have had this for a few years now it's funny it make these poping grinding noises but when i do RC ex it goes away for that session then next day it's back. Not a problem just saying my shoulder is alot better since i started rc ex and broomstick ex but if i do a session and don't warm up or stretch (which i don't do now) i get alot of pain. I did have a wee niggle the day though.

The clicking thing kind of a usual thing for me, Clarky. The stretches help with it some and the RC exercises make my shoulder feel like it moves "smoother".
I do try to get a full range of motion on the stretches. Sometimes I'll do them daily until it calms down.

[almostgone]

Been awhile since posting on this thread. Been hitting it hard lately. But honestly diet has been shit. Business is picking up. Down a manager and working much more. But still.making gains.

Was thinking about a few exercises I usually do not incorporate into my routine and was wondering what I'm missing from doing these....for example....

Hammer curls....preacher curls...Arnold presses. Deads (I do stiff leg though) and upright rows. There are a few others but lose train of thought when I want to ask you guys everything. I'll ask more when I think of them.

Side note this pic was my experience at the gym yesterday. He had two sets of db I needed. Gave him a few mins. Then just took them from him. He stayed in that position for 10-15 mins I would say.

Hmm....a new form of rest pause???? I would have taken the bells too.

[marcus300]

It's like a different language here tonight. Looking for the translate button.

I'll do that for you Kel

Y'all bitches stop waving that junk in your trunk around my hood Y'all have a nice day now

[marcus300]

Been awhile since posting on this thread. Been hitting it hard lately. But honestly diet has been shit. Business is picking up. Down a manager and working much more. But still.making gains.

Was thinking about a few exercises I usually do not incorporate into my routine and was wondering what I'm missing from doing these....for example....

Hammer curls....preacher curls...Arnold presses. Deads (I do stiff leg though) and upright rows. There are a few others but lose train of thought when I want to ask you guys everything. I'll ask more when I think of them.

Side note this pic was my experience at the gym yesterday. He had two sets of db I needed. Gave him a few mins. Then just took them from him. He stayed in that position for 10-15 mins I would say.

I'd like to take him through a training session

[almostgone]

Looks like you already have except I don't see any signs of trauma, bleeding or nausea???

[DCI]

hmmmm……was she worth it

Annoyingly I liked this one which helped a lot in the lift so at least there was some + to the situation lol

[clarky.]

I'll do that for you Kel

Y'all bitches stop waving that junk in your trunk around my hood Y'all have a nice day now

LMFAO see it's fun here eh come on kel our patter is neh that bad

[clarky.]

Ok just from doing back and it was really goood. Lat stretching and warn up up lat pd's.

CG pulldown 1 working DD

WG pulldown 1 working DD

BB rows 1 working DD

Deads 5 set's each to fail put more weight on last 2

Straight arm PD 1 working 1 drop

All in that order ^^

It was a great session guys great lats and back are fried my legs are numb don't know why must have been the deads. Every rep was a slow neg i could realy feel the muscle working what was being worked really it was good love back day. Now i think i will have a rest day tomorrow because it's bi's next oh dear more pain lol.

[zempey]

Taking another day off, want to be good and rested before I test the forearm, it is still a little tender when stretched. I have been getting some work in though, helped 3 people move since the weekend, not all big moves, but still lifting shite. Keep killing those workouts, it makes for a good read.

[marcus300]

Yesterday I spent hours watching YouTube with Dana Linn Bailey, first time ive seen her train and ive got to say she is awesome and such a cool gal. Her intensity is second to none and is stronger than most guys who train at her weight and size. She certainly digs deep into her reserves each training session and is inspirational to say the least....... will be following her from now on


Back this morning

Wide grip D ring pulldowns
3 warm up sets
1 working set plus 2 rest pause

CG low pulley
2 feel sets
1 working set plus 2 rest pause

BB bent over rows
2 feel sets
1 working set plus 2 rest pause

One arm db rows
2 feel sets
1 working set plus 2 rest pause

straight arm cable pulldowns
2 sets to failure

Hyper ext
3 working sets to failure


Shoulders from yesterday are tender when tensed, especially the rear delts, sides and traps they all feel great

Back went good, kept thinking about the intensity of DLB and it made me dig deep and take myself a little bit further in each working set. Got some serious weight moving with the rows no lower back pain what so ever but defo got some blood flowing around my whole back today very productive.

[marcus300]

LMFAO see it's fun here eh come on kel our patter is neh that bad

cool bro give me high 5

[clarky.]

cool bro give me high 5

High 5 big man

Ok DLB i've been watching her my self the last few wks her and rob her man are great subscribed to there you tube ch a few wks back great workout's and they have some great fun as well with there car's and stuff. They look like fun ppl to know.

[DCI]

Yeh I think robs bro owns bill speed warehouse where they put supra engines into everything and turboed DLB's CRX too. I had to stop following her on instagram the first 500 selfies are cool but got bored ha

[Sfla80]

Selfies do get old of her...but she posted a video the other day. Flat pressing 95 dbs. Which maybe I just underestimated her...but I found damn impressive.