What I Eat To Get Shredded

What I Eat To Get Shredded

5 star reviews! Get THT Training Totally Free below or buy on AmazonYou'll see size gains within weeks with the THT training package! 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂 CLICK TO DOWNLOAD FREE   When I cut, I keep it simple. Taking in less...
Top 6 Golden Era Exercises For More Muscle Growth

Top 6 Golden Era Exercises For More Muscle Growth

5 star reviews! Get THT Training Totally Free below or buy on AmazonYou'll see size gains within weeks with the THT training package! 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂 CLICK TO DOWNLOAD FREE   You’ll love this! It’s like an...
How To Get Shredded Abs Without Losing Weight

How To Get Shredded Abs Without Losing Weight

5 star reviews! Get THT Training Totally Free below or buy on AmazonYou'll see size gains within weeks with the THT training package! 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂 CLICK TO DOWNLOAD FREE   The amazing testimonials just keep coming in for my...
Ep 009: How Long Does It Take To See Muscle Gains?

Ep 009: How Long Does It Take To See Muscle Gains?

5 star reviews! Get THT Training Totally Free below or buy on AmazonYou'll see size gains within weeks with the THT training package! 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂 CLICK TO DOWNLOAD FREE MuscleHack Show Podcast 9 –  How Fast Can You See...
Hire Mark McManus for ‘Next Level’ Coaching

Hire Mark McManus for ‘Next Level’ Coaching

5 star reviews! Get THT Training Totally Free below or buy on AmazonYou'll see size gains within weeks with the THT training package! 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂 CLICK TO DOWNLOAD FREE   The day has arrived. For the first time ever,...
Stop Doing This Crappy Exercise

Stop Doing This Crappy Exercise

5 star reviews! Get THT Training Totally Free below or buy on AmazonYou'll see size gains within weeks with the THT training package! 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂 CLICK TO DOWNLOAD FREE   There is one exercise that ranks amongst the most...
Rich Piana Punched At The LA Expo

Rich Piana Punched At The LA Expo

5 star reviews! Get THT Training Totally Free below or buy on AmazonYou'll see size gains within weeks with the THT training package! 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂 CLICK TO DOWNLOAD FREE   Apart from the snakeoil salesmen in this industry,...
6 “Outside The Gym” Muscle Gains Strategies

6 “Outside The Gym” Muscle Gains Strategies

5 star reviews! Get THT Training Totally Free below or buy on AmazonYou'll see size gains within weeks with the THT training package! 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂 CLICK TO DOWNLOAD FREE   Implement these 6 tips for at least 4 weeks and I...
22yr Old Student Dies After Bench Press Mishap

22yr Old Student Dies After Bench Press Mishap

5 star reviews! Get THT Training Totally Free below or buy on AmazonYou'll see size gains within weeks with the THT training package! 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂 CLICK TO DOWNLOAD FREE Just a few weeks ago, a 22yr old student at Iowa State...
What Carbs To Eat To Build Muscle (59 items)

What Carbs To Eat To Build Muscle (59 items)

5 star reviews! Get THT Training Totally Free below or buy on AmazonYou'll see size gains within weeks with the THT training package! 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂 CLICK TO DOWNLOAD FREE   When you get your carbs right, they will help fuel...
1 Tip To Achieve Your Goals In 2017

1 Tip To Achieve Your Goals In 2017

5 star reviews! Get THT Training Totally Free below or buy on AmazonYou'll see size gains within weeks with the THT training package! 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂 CLICK TO DOWNLOAD FREE   A Millimetre A Day Makes You ‘Go The Extra...
What it’s like to be a Dad on Christmas Day

What it’s like to be a Dad on Christmas Day

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Here’s a Christmas video I made with my daughter. It’s called, “What it’s like to be a Dad on Christmas Day”. If you’re a father, you will relate...
The 5 Step Secret of Muscle Gains

The 5 Step Secret of Muscle Gains

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan The whole bodybuilding orthodoxy is responsible for misleading many lifters out there. Whether it’s deliberate or not, I don’t know. But there’s more money to be...
THT Training v7 Ready For Free Download

THT Training v7 Ready For Free Download

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan 2017 is just 3 weeks away. Are you ready for your best gains ever? Good! Me too. And I got you covered…for free! Targeted Hypertrophy Training (version 7) is here right now for...
6 New Features Coming To MuscleHack In 2017

6 New Features Coming To MuscleHack In 2017

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Ok. No pre-amble today. I’m just going to list the juicy new features I have lined up for 2017 for y’all! I can’t wait. This is going to be the best year yet! And...
1 Thing To Stay Motivated To Get Ripped

1 Thing To Stay Motivated To Get Ripped

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Most people start out on the journey to getting ripped with good intentions. The only thing that stops them achieving that coveted six-pack is a loss of motivation. So I’m going...
Mike Mentzer Underground Seminar (full)

Mike Mentzer Underground Seminar (full)

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan When you have an hour or so to relax, I highly recommend you watch this Underground Seminar by the late Mike Mentzer. One of my favourite parts is when he is talking about going to...
5 Things To Do When You Can’t Build Any Muscle

5 Things To Do When You Can’t Build Any Muscle

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan You’ve been getting bigger and stronger for a while…life is good! Then it all stops. What gives? And what to do next? It happens. It’s common. But it doesn’t...
Why I Love Hanging Leg Raises For Abs

Why I Love Hanging Leg Raises For Abs

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Hanging Leg Raises are simply one of the most effective ab exercises ever. They are very much a part of my free THT Training. Why? Because there is resistance placed on the abs at...
5 Ways To Know If Your Metabolism Is Slowing Down

5 Ways To Know If Your Metabolism Is Slowing Down

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Having a slow metabolism sucks! But I’m going to tell you yourself are causing it! Yes, you put yourself in this situation. BUT HOW IN THE HECK DO YOU KNOW? Today I’ll...
Are You Doing Decline Tricep Extensions?

Are You Doing Decline Tricep Extensions?

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Are you doing Decline Tricep Extensions as part of your current free THT Training cycle? If not, I want to encourage you to factor them into your next 10-week training cycle. They are...
Penn Jillette Loses A Shed Load Of…Muscle

Penn Jillette Loses A Shed Load Of…Muscle

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Did you hear about the magician Penn Jillette’s weight loss? It’s an interesting story and I’ve watched loads of videos on YouTube of him talking about it. (If for...
My Top 12 Foods To Build Muscle

My Top 12 Foods To Build Muscle

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan These 12 foods will promote an anabolic environment in your body, or in simple terms – help you build muscle fast! Couple them with free THT training to be certain you are...
Is It Really Safe To Take Creatine?

Is It Really Safe To Take Creatine?

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan QUESTION: Mark, is it really safe for me to take creatine? ANSWER: Yes. A million times yes. Fact is, creatine is the most studied supplement ever, and it has been shown to be safe...
What I look like Glycogen Depleted

What I look like Glycogen Depleted

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I’m sharing this post from my Instagram. Add me there. Couple months ago I did a little experiment to see how I would look after 7-8 days on straight keto – not for any...
50/50 Rule That Builds Muscle Mass Fast

50/50 Rule That Builds Muscle Mass Fast

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Read this! Why? Honestly, I’m tired of explaining it. So today, I’ll put it as plainly as I can so that hopefully I never have to do it again. Plus, it’s the key to...
Stuart’s Six-Pack Update Pics

Stuart’s Six-Pack Update Pics

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Do you remember the awesome pics sent to me by a guy called Stuart Riches a few years ago? At 39 he got shredded from a starting position over 20% body fat. Well he sent some new pics...
How To Have A Good Day

How To Have A Good Day

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I’m sharing this post from my Instagram today. Add me there. My facebook here. * HOW TO HAVE A GOOD DAY… If you want something out of your day, you need to first put...
Cutting Starter Pack (12 Items For Fat Loss)

Cutting Starter Pack (12 Items For Fat Loss)

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan You’ll find this really useful! I decided to put together a list of all the little things I buy when I’m starting a cut. These items are everything I use to make the...
New MuscleHack Merch Available

New MuscleHack Merch Available

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I mentioned this was coming a few days ago on my Facebook. Now it’s here. New MuscleHack merch is now available! This is the store link, guys… MUSCLEHACK MERCH STORE...
Feel The Muscle, Not The Weight

Feel The Muscle, Not The Weight

The title of this article itself is great advice. It’s probably the one thing that most lifters forget, which results in a loss of meaningful progress. Listen…this is bodybuilding. The clue is in the name – to build the body. If you want your muscles...
Americans: Please Use Scales To Measure Your Food

Americans: Please Use Scales To Measure Your Food

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan This is from my Instagram today. A photo posted by Mark McManus 💪 (@mark_mc_manus) on Oct 11, 2016 at 5:41am PDT   Look at this picture… This perfectly summarizes my point:...
Morning Or Evening Weight Training For Better Gains?

Morning Or Evening Weight Training For Better Gains?

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I’m typing this at 9am on Monday morning. If I’m typing, I’m not training. Why not? I train in the late afternoon/evening (most times). I’ve tried both ways of...
Why Lazy Men Are Unattractive

Why Lazy Men Are Unattractive

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I’m sharing this post from my Instagram today. Add me there. My facebook here. P.S. If you’re not lazy and want to use the same workout as I do to build muscle, just pop...
8 Things Buff Guys DON’T Do…

8 Things Buff Guys DON’T Do…

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Sometimes the difference between you and the guys/girls that already have the body you desire is just 1 or 2 factors. But they are putting them into practice every day. The difference...
Ask Mark: Does Protein Count Towards My Calories?

Ask Mark: Does Protein Count Towards My Calories?

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan ASK MARK: DO I COUNT PROTEIN TOWARDS MY CALORIES FOR THE DAY? ANSWER… I had the opportunity during the summer to look trough someone’s diet to help him fine-tune it. His...
Is Muscle Soreness (DOMS) A Sign Of Growth?

Is Muscle Soreness (DOMS) A Sign Of Growth?

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I get asked A LOT about the relationship between muscle soreness and muscle growth. Is it a sign that growth has been stimulated? What if you never get DOMS (delayed onset muscle...
How To “Score” a Boring Task

How To “Score” a Boring Task

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Macros To Lean Bulk / Build Muscle

Macros To Lean Bulk / Build Muscle

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Are you confused about the right macros for building lean muscle? 40/30/30? 60/25/15? I’m going to end your confusion and set you on the right path in this quick post. (And if...
How To Get Shredded And Keep Your Muscle

How To Get Shredded And Keep Your Muscle

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
35yr Old Scottish Guy Cracks 10% Body Fat

35yr Old Scottish Guy Cracks 10% Body Fat

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Muscles Not Growing? Ok, Try This…

Muscles Not Growing? Ok, Try This…

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
MuscleHack Free Supplement Guide. Download Here

MuscleHack Free Supplement Guide. Download Here

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan It’s here! The MuscleHack 100% Free Supplement Guide You can read it on any mobile device or computer. Grab it free below. You don’t have to go to your email to click a...
THT Training Exercise Bank (free download)

THT Training Exercise Bank (free download)

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan The THT Exercise Bank is a full list of exercises to use on the free Targeted Hypertrophy Training (THT) program. These are quite simply the best and only exercises you need. They are...
Happiness Is Something You Choose Ahead Of Time

Happiness Is Something You Choose Ahead Of Time

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
How To Do Burn-Out Sets To Build More Muscle

How To Do Burn-Out Sets To Build More Muscle

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Quick & Easy Low-Carb Pizza Recipe (with video)

Quick & Easy Low-Carb Pizza Recipe (with video)

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
How To Do Chin-Ups Correctly (for biceps and lats)

How To Do Chin-Ups Correctly (for biceps and lats)

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
What Is A Fat Flush For Weight Loss?

What Is A Fat Flush For Weight Loss?

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
How Hatred Only Hurts The Hater

How Hatred Only Hurts The Hater

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Mars & Snickers Protein Bar Review

Mars & Snickers Protein Bar Review

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
19-Second Protein Muffin Recipe

19-Second Protein Muffin Recipe

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
6 Ways To Look Instantly Bigger & More Muscular

6 Ways To Look Instantly Bigger & More Muscular

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
10 Rock-Solid Scientific Laws of Muscle-Building

10 Rock-Solid Scientific Laws of Muscle-Building

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
MSN Says Whey Protein Is Useless (lol). I Reply…

MSN Says Whey Protein Is Useless (lol). I Reply…

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Stephanie Robinson Reaches Goal

Stephanie Robinson Reaches Goal

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
The Best 3 Chest Exercises To Build Bigger Pecs

The Best 3 Chest Exercises To Build Bigger Pecs

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
5 Things People Say That Grind My Gears

5 Things People Say That Grind My Gears

The Single Best Way To Train For Size Gains * 3 X MUSCLE GAINS* SIZE GAINS IN 2 WKS* 100% FREE 🙂CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I know I’m not the only one. Do you ever hear any of the...
10 Ways To Beat Hunger Cravings When Dieting

10 Ways To Beat Hunger Cravings When Dieting

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Instagrammer Gets A Shredded Six-Pack

Instagrammer Gets A Shredded Six-Pack

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
10 Easy Ways To Improve Your Posture

10 Easy Ways To Improve Your Posture

Don’t be a hunchback! Building your body is a great idea, slouching isn’t. (click here to download my full free muscle-building workout) You don’t need to look like a marine, but a straight spine radiates confidence and actually makes you feel better. This is because...
How Much & How Fast Can You Can Build Muscle

How Much & How Fast Can You Can Build Muscle

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
The Best 3 Exercises For Building Your Biceps

The Best 3 Exercises For Building Your Biceps

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Ep 007: 8 Word Formula For Massive Success In Life

Ep 007: 8 Word Formula For Massive Success In Life

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
7 x Popular Whey Protein Products Fail BCAA Test

7 x Popular Whey Protein Products Fail BCAA Test

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
7 Must-Have Low Calorie Foods When Dieting

7 Must-Have Low Calorie Foods When Dieting

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
10 Top Reasons You Need Broccoli In Your Diet

10 Top Reasons You Need Broccoli In Your Diet

Broccoli rules! Want to get healthy or even lose weight? Broccoli needs to be included in your diet. Here’s 10 reasons why broccoli is good for you! (1) Broccoli is the king of low carb vegetables – 1.1 grams of net carbohydrate per 100g! (after fiber...
How Much Protein is Needed to Build Muscle?

How Much Protein is Needed to Build Muscle?

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Welcome to the best damn “how much protein” article on the web. Nothing else covers this topic so completely. Everything is revealed: A precise formula, the best sources of...
When they say, “You’re depriving yourself”

When they say, “You’re depriving yourself”

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Infographic On How To Build Muscle

Infographic On How To Build Muscle

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Top 30 Foods That Build Muscle

Top 30 Foods That Build Muscle

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
How Can I Avoid Eating Foods I Am Addicted To?

How Can I Avoid Eating Foods I Am Addicted To?

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Track MuscleHack THT Workouts On iPhone & Android App

Track MuscleHack THT Workouts On iPhone & Android App

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
The Ultimate Warrior’s Weird Cheat Meal Technique

The Ultimate Warrior’s Weird Cheat Meal Technique

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
T.H.T. 3 Day Split Workout

T.H.T. 3 Day Split Workout

The Single Best Way To Train For Size Gains THT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's...
Irvine Medical Center Doctor Gets A Six-Pack

Irvine Medical Center Doctor Gets A Six-Pack

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
How Can I Even Up My Arm Size?

How Can I Even Up My Arm Size?

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
How Much Rest Between Sets For Max Muscle Growth?

How Much Rest Between Sets For Max Muscle Growth?

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
8 Muscle & Diet Myths Destroying Your Gains

8 Muscle & Diet Myths Destroying Your Gains

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Ep 006: Do You Have To Eat Big To Get Big?

Ep 006: Do You Have To Eat Big To Get Big?

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Broke Guy’s Guide To Protein: 13 Cheap Ass Sources

Broke Guy’s Guide To Protein: 13 Cheap Ass Sources

Can I give you my free workout? Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)   * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE   (or...
Not Building Muscle? Eat More Eggs. Here’s why…

Not Building Muscle? Eat More Eggs. Here’s why…

The Single Best Way To Train For Size Gains THT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's...
Why you should never hate anyone

Why you should never hate anyone

The Single Best Way To Train For Size Gains THT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's...
Kai Greene Schools Ego Lifters With The Truth

Kai Greene Schools Ego Lifters With The Truth

The Single Best Way To Train For Size Gains THT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's...
What To Eat After Training For Muscle Growth

What To Eat After Training For Muscle Growth

The Single Best Way To Train For Size Gains THT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's...
The Healthiest Homemade Protein Bar Ever!

The Healthiest Homemade Protein Bar Ever!

The Single Best Way To Train For Size Gains THT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's...
How I Built Big, Muscular Arms

How I Built Big, Muscular Arms

The Single Best Way To Train For Size Gains THT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's...
8 Ways To Increase Testosterone Levels Naturally

8 Ways To Increase Testosterone Levels Naturally

The Single Best Way To Train For Size Gains THT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s free 🙂 JUST CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan...
Ask Mark: Is Man Flu Real?

Ask Mark: Is Man Flu Real?

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan QUESTION: Is Man Flu real? ANSWER… Firstly, what a question! lol Yes I believe man flu is real. Us guys have a rougher time with the flu than the ladies. And here’s...
Ask Mark: Can I do 1 more set?

Ask Mark: Can I do 1 more set?

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan QUESTION: Mark, I’m doing the 3-day per week full-body THT routine, is it OK if I add 1 more set for certain body parts? So that would be 3 sets to failure? ANSWER… If you...
Ask Mark: Does Weight Lifting Stunt Growth?

Ask Mark: Does Weight Lifting Stunt Growth?

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Question: Mark, will lifting weights stunt my growth? Answer… Short answer to this one: Noooooo. lol Placing a weight on your body does absolutely nothing stop the genetically...
You don’t need to be liked by everyone

You don’t need to be liked by everyone

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Question: How do I deal with criticism? I find it hard to take sometimes. Answer…   Remember this: No-one ever erected a statue to honor a critic. Imagine you’re on a...
Leg Blast Workout Results

Leg Blast Workout Results

Ready for serious leg growth? And I mean leg gains like never before? Alrighty! Below is a list of results from the Leg Blast experiment I ran at the beginning of January 2016. See my original post from December 2015 where I put the call out for “lab rats”...
6 New Tips To Build More Muscle & Burn Fat

6 New Tips To Build More Muscle & Burn Fat

It’s still early days in 2016, so if you are serious about the making the gains you’ve always wanted this year, here are 6 tips you’re gonna need to see. I’m doing all of these. Are you?   (1) WHEY IS THE BEST PROTEIN   Whey protein...
Top Shelf Kittie Does THT 3-Day Training

Top Shelf Kittie Does THT 3-Day Training

I was recently contacted on Instagram by TopShelf Kittie, who wanted to tell me she was beginning the THT training 3-day full body routine. My Instagram is here – add me 😀 She made the following YouTube video to document her journey. Check it out…  ...
Why Not Sleeping Enough Could Be Making You Fat

Why Not Sleeping Enough Could Be Making You Fat

How much sleep are you getting per night? It may not be enough. In a recent post I called ‘Why You Didn’t Build Muscle In 2015‘, I put the number 1 issue as… You’re not getting enough sleep. I didn’t put it as no.1 because...
How To Burn Fat By Lifting Weights

How To Burn Fat By Lifting Weights

As a Muscle Hacker, your goal is not weight loss. It’s FAT loss. The big problem with most conventional advice (especially marketed towards women) is that you lose muscle tissue in addition to fat. So even if you’re successful in losing weight, your actual...
7 Legit Ways To Speed Up Your Metabolism

7 Legit Ways To Speed Up Your Metabolism

Ever wondered if it is possible to speed up your metabolic rate? People talk about this, but is it realistic? You’d burn more energy at rest, not to mention just feel better (did you know that anything that tends to speeds up your metabolism, puts you in a...
The Best Sources of Protein for Losing Fat

The Best Sources of Protein for Losing Fat

I recently gave a list of the best proteins to use at night-time. It’s a really useful article and I highly recommend you read it here. To recap, I said that in order to stay anabolic all night and fuel growth, you should be opting for: Eggs Fish Beef Chicken Or...
How To Reduce DOMS (delayed onset muscle soreness)

How To Reduce DOMS (delayed onset muscle soreness)

D.O.M.S. is a pain in the ass – sometimes quite literally (day after leg day). Is it possible to reduce the pain? Actually, yes it is. Here are 5 ways you can reduce DOMS…   (1) TAKE CAFFEINE   Surprised? Apart from improving in-gym performance,...
THT Training Version 6 Available For Download

THT Training Version 6 Available For Download

Targeted Hypertrophy Training version 6 is here! I totally believe this way of training to be the best way on the planet for making size gains (hence the “targeted hypertrophy”). And all these guys who made massive gains are with me!   Even...
Eat Less Often For Better Muscle Gains

Eat Less Often For Better Muscle Gains

Well all know those guys who eat a protein meal every 3 hours to keep themselves ‘anabolic.’ They’ve been told at some point that this is the optimal way to eat since the body can only absorb 30g of protein per meal. This is just wrong. And very...
7 Mistakes That Are Screwing Up Your Muscle Gains

7 Mistakes That Are Screwing Up Your Muscle Gains

Pay attention to the following 7 points that I’m going to make. Because if you are making 1 or more of these mistakes, you are most definitely not making the gains you could be!     (1) SKIPPING WORKOUTS   This is a MUCH bigger deal than most...
Should I Bulk or Cut First?

Should I Bulk or Cut First?

Man, do I ever get this question a lot. It’ll usually go something like this… “Mark, I’m at XX% body fat and XXlbs. I’m not sure whether I should cut or focus more on gains for another while before cutting.” For me, it’s all...
How To Get Ripped Then Make Lean Gains

How To Get Ripped Then Make Lean Gains

In my most recent blog post on Monday, I told you how to get rid of stubborn belly fat. Here is a guy who took my advice a number of months ago and put it into practice. And like everyone else who does so, he succeeded! He is Dany, who lives in Boston, Massachusetts....
How To Remove Stubborn Belly Fat (the truth)

How To Remove Stubborn Belly Fat (the truth)

Yes you CAN remove that stubborn, unwanted fat from the front of your abs. But the solution is probably not what you think. The fact is that if the fat on your midsection is too think, you WILL NOT see your abs. Naturally then, so many people get in touch with me on a...
How To Pack On Muscle Mass Fast

How To Pack On Muscle Mass Fast

You know you can build muscle at any age, right? And if guys in their 50’s and women in their 40’s are getting muscular and ripped and you’re not, you have to ask yourself, “Why aren’t I?” You have no excuse. Ok, actually, you do...
Brand New THT Free Workout Guide To Download

Brand New THT Free Workout Guide To Download

Guys, I’ve created a new easy Quick-Start Infographic for THT Training! I think it’s pretty cool. I wanted a quick and visual way for people to get started with THT. Basically, I want anyone coming to my site to be able to know exactly how to train within...
New MuscleHack App Ready To Download Free

New MuscleHack App Ready To Download Free

It has arrived – the brand new MuscleHack app for Android and iPhone! it’s FREE and there’s NO ADS. But before I go any further, I need to make the following announcement for Apple users… READ THIS: The code for this app was written before iOS...
High-Protein Coconut-Covered Chocolate Balls Recipe

High-Protein Coconut-Covered Chocolate Balls Recipe

One of my Instagram followers had the genius little idea recently to tweak one of my older recipes and make these delicious high-protein coconut-covered chocolate balls. By the way, I share some awesome stuff on Instagram – you can follow me here. So a follower,...
T.H.T. Training Exercise Bank (updated 2015)

T.H.T. Training Exercise Bank (updated 2015)

Here it is: The full and new THT Exercise Bank. It’s a full list of every single exercise that produces maximum muscle growth. These are quite simply the BEST and ONLY exercises you need. They are the best as determined scientifically by Electromyography tests...
How Much Muscle Can You Gain in 6 Weeks? Look!

How Much Muscle Can You Gain in 6 Weeks? Look!

You’re about to see yet another example of the power of free THT training. And please note that what you are seeing is a difference of just 6 weeks! This MuscleHack reader, Serge Ouellette, had been training 6 years up until the day he found THT (see his before...
The Girls of MuscleHack

The Girls of MuscleHack

Let’s hear it for the girls! The girls of MuscleHack that is. I decided to put together a post detailing some of the women who have taken my training and dietary advice and made radical changes in their bodies (and lives). It has been my pleasure to help these...
6 Diet Rules For Optimal Muscle Gains

6 Diet Rules For Optimal Muscle Gains

If you want the biggest, best, and fastest gains possible – you need to ensure that you can check off all 6 points on this list. No matter what diet you choose for your muscle-building campaign, there are certain fundamentals that you should adhere to. It could...
How To Not Lose Muscle When Cutting

How To Not Lose Muscle When Cutting

Have you ever lost muscle when trying to cut fat? I’m sure you have. Me too – years ago before I knew what I was doing. Despite what some would have you believe, this is NOT inevitable. You do not have to lose muscle when cutting. If you don’t want...
How Guys In Their 40’s Can Get A Six-Pack

How Guys In Their 40’s Can Get A Six-Pack

You can have a six-pack. You hear me? And it ain’t that difficult to achieve once you know what you are doing. And how about getting there while minimizing hunger? Wouldn’t that be great? And what if you didn’t need to do any cardio? I like that. I...
How To Be 100% Certain You Are Building Muscle

How To Be 100% Certain You Are Building Muscle

. If you don’t rest enough, you don’t grow enough.~ Mike Mentzer I’ve tried to explain this concept ’til I’m red in the face. However, some people still don’t get it. I don’t really know why, so I’m going to try and...
10 Ways To Stop Worrying Forever

10 Ways To Stop Worrying Forever

  “A day of worry is more exhausting than a week of work. ~ John Lubbock” Are you prone to worry a lot? While we all worry from time to time, chronic overthinking can really ruin your life. Worry can alert you to pay attention to something, and so it...
Why Cardio Sucks & You Don’t Need To Do It

Why Cardio Sucks & You Don’t Need To Do It

Yes – CARDIO SUCKS! And it’s true – you don’t need to do it. Great news, eh? But do you believe me? Today I’ll prove it. It doesn’t matter whether you’re “doing cardio” for health/cardiovascular benefits, or to aid...
Omni-Contraction Training For Bigger Gains

Omni-Contraction Training For Bigger Gains

Did you see my recent post on 6 muscle-building techniques you’ve never heard of? If you haven’t applied these techniques, you’re leaving gains on the table. Go read it, it’s awesome. You’ll see that number 3 on that list was...
Lying Cable Curls For Bigger Biceps

Lying Cable Curls For Bigger Biceps

Do you know that the most effective bicep exercise is? Well, fairly scientific findings revealed that it’s actually the concentration curl (Arnold style- see here). Having said that, they didn’t test cable preacher curls, which are my all-time favorite....
Can Meditation Make Your Muscles Bigger?

Can Meditation Make Your Muscles Bigger?

Can daily meditation give you bigger muscles? Something you may not know about me is that I meditate on a daily basis. Or in modern terminology, I practise mindfulness every day. Sometimes just as little as 5 minutes if I’m pressed for time. What you also...
6 Things All The Big Guys Do To Build Muscle Faster

6 Things All The Big Guys Do To Build Muscle Faster

Did you see my recent article where I spelled out 5 mistakes people make that kill their gains? Well, there are also certain things that all successful guys do in this game. The guys and girls who have achieved their goals (me included) all do the following 6 things....
The Best Bodybuilding Diet Revealed

The Best Bodybuilding Diet Revealed

If you’re serious about adding new slabs of muscle, getting your diet right is absolutely crucial for your success! As strange as it may sound, there is a way of mimicking the effects of anabolic steroids by implementing a few nutritional tactics. I call this...
1 Mind Hack That Allows You To Achieve Your Goals

1 Mind Hack That Allows You To Achieve Your Goals

I was going to call this article ‘How to Install a Successful Person’s Mindset into your Brain‘… Because that’s essentially what this is all about. I think you’ll love this post. It may even change your life. Even Will Smith agrees...
Post-Workout Carbs – Crucial or Counter-Productive?

Post-Workout Carbs – Crucial or Counter-Productive?

Myth-busting time! It’s been probably about 7 years since I last dumped dextrose into my post-workout shake. Why did I stop? Adding carbohydrates to your Post-Workout (PWO) shake has no impact on fueling muscle growth and can only serve to add needless sugar and...
Can Women In Their 40’s Get a Ripped Six-Pack?

Can Women In Their 40’s Get a Ripped Six-Pack?

Can women get ripped in their 40’s? Even mothers who have given birth 4 times? YEP! (please read this post to the end because I have a bit of a “wake up call” for you men reading this) I was recently contacted by Davina Friese who told me that she is...
Ephedrine & Caffeine. Does it Work? Is It Safe?

Ephedrine & Caffeine. Does it Work? Is It Safe?

Ephedrine as a weight loss supplement was BANNED in the US on April 12th 2004. The death of Steve Bechler put the nail in the coffin for ephedrine. However, a forensic investigation by New York City Medical Examiner Dr. Michael M. Baden concluded that Mr Bechler,...
Top 10 Ways To Get Ripped

Top 10 Ways To Get Ripped

Summer 2015 is around the corner. And that always means one thing…it’s time to get ripped up! Getting a lean, defined six-pack is actually one of the most difficult things to achieve…when you DON’T know what you’re doing. And you’ll...
10 Powerful Ways To Stay Motivated in Bodybuilding

10 Powerful Ways To Stay Motivated in Bodybuilding

Getting the body you want requires PERSISTENCE. Persistence requires a state of ongoing MOTIVATION! So if you want to achieve your goals, this post is worth its weight in gold to you. I’ve listed 10 “golden nuggets” of motivation that will keep you...
How to Build Muscle & Still Stay Lean All Year Round

How to Build Muscle & Still Stay Lean All Year Round

Would you like to pack on muscle mass but still stay lean all year round, too? It’s possible. Actually, it’s not just possible, but VERY do-able. I do it. And how do you think all those fitness models stay so lean all year round? By the way, if you are...
Mark’s Top 10 Rules of Muscle Building

Mark’s Top 10 Rules of Muscle Building

This post is deliberately brief because I NEED you to read it! If you haven’t been getting the results you so desperately want from your training, you NEED to read this one. I’ve linked out to other MuscleHack articles if you require more in-depth...
New MuscleHack App Coming In Weeks

New MuscleHack App Coming In Weeks

If you missed this on my Facebook page the other day… I have hired a developer to create NEW MuscleHack apps for both Android and iPhone, and it should be released in just weeks! The App will be FREE for everyone. …But I need your help. Hiring a...
How You Can Train Yourself To LOVE Healthy Food

How You Can Train Yourself To LOVE Healthy Food

Great news! Something I’ve long suspected has now been scientifically verified! HUMANS CAN BE TRAINED TO LIKE HEALTHY FOOD 😀 Our tastes are formed early in our lives – in those first few months. The bad news is that a recent study found that 53% of...
Build Big Triceps With Decline Tricep Extensions

Build Big Triceps With Decline Tricep Extensions

If you want bigger arms, watch this video! Remember, the triceps take up 2/3rds of your arms. The biceps 1/3rd. So you really need to work those tri’s effectively for thick, muscular arms. Decline Tricep Extensions fit the bill extremely well! I’m doing...
45% Off Buff Baking Muscle Cook Book For 48hrs

45% Off Buff Baking Muscle Cook Book For 48hrs

The first and only discount on my Buff Baking muscle cookbook is here – and it’s HUGE! I’m offering $12 off the $27 retail price, which is 45% off! You can bag Buff Baking over the next 48hrs for just $15 (about £9.75). Simply click ‘ADD TO...
How To Build A Big, Rock-Solid Chest

How To Build A Big, Rock-Solid Chest

This is it. My own POWERFUL chest workout. Straight from the pages of THT Training and how I’ve sculpted an awesome set of pecs over the years – yes my pecs are probably my favorite body part 🙂 All the variables for a superior workout are catered for here:...
Partial Chest Flys Are Better Than Full Range

Partial Chest Flys Are Better Than Full Range

Let me be upfront and get the controversy out of the way early… Partial Chest Flys are a much more effective exercise than Full Range Chest Flys. Why do I say that?   After a few inches from the bottom of each rep, there is very little resistance placed on...
Ep 003: Run on Fat, Not Carbs

Ep 003: Run on Fat, Not Carbs

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | RSS . MuscleHack Show Podcast 3 – Run on Fat with Donal O’Neill One of the most enlightening conversations I’ve ever had! You’ll love this interview with Donal...
3 Unattractive Qualities Real Men Shouldn’t Have

3 Unattractive Qualities Real Men Shouldn’t Have

The “modern man” has a lot of work to do. A lot of men aren’t men anymore. How did it happen? I’m not 100% sure, but it needs to be addressed. There are 3 qualities especially that I have noticed in many men today. These qualities are so...
Is Heavy Weight And Low Reps Best For Muscle Growth?

Is Heavy Weight And Low Reps Best For Muscle Growth?

Getting the right weight, and the right rep range is critical to your success in this game. In a recent article I debunked the idea that the hormonal release from compound-only routines (like 5×5) was sufficient to stimulate maximum muscle growth. This is called...
6 Reasons You Don’t Have A Six-Pack

6 Reasons You Don’t Have A Six-Pack

If you’ve tried and failed to get a six-pack in the past, this post is for you. It shouldn’t be so puzzling. Once you really get these 6 points, you’ll know where you went wrong.   (1) You’re just eating too damn much. Always keep in mind...
Targeted Hypertrophy Training v5.4

Targeted Hypertrophy Training v5.4

THT version 5.4 has arrived! Get the very latest edition of the most growth-promoting workout on the planet – free! If you are already on the MuscleHack subscriber list for THT updates, check your email! The download link has already been sent (make sure you...
Ep 002: 7 Ways To Diet Without Being Hungry

Ep 002: 7 Ways To Diet Without Being Hungry

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | RSSMuscleHack Show Podcast 2 – 7 Ways To Not Feel Hungry When Cutting *The play button is at the bottom of this post*. Alternatively, you can listen here: Listen on iTunes Here [uk...
Chest Blast Experiment: The Full List of Results

Chest Blast Experiment: The Full List of Results

What would you say if I told you you could add 2 inches to your chest, maybe more, in a week? That’s precisely what happened to a bunch of volunteers I recently had go through an insanely intense chest workout (up to 3 times a week). I devised this program based...
Ep 001: What It Really Takes To Build Muscle

Ep 001: What It Really Takes To Build Muscle

Podcast: Play in new window | Download | EmbedSubscribe: iTunes | Android | RSS MuscleHack Show Podcast 1 – What It Really Takes To Build Muscle 4 Keys to Igniting New Gains *The play button is at the bottom of this post*. Alternatively, you can listen here:...
How To Do Concentration Curls Correctly

How To Do Concentration Curls Correctly

If you saw my post from last September on a 2014 study that sought to find the best biceps exercise, you will have noted that Concentration Curls topped the list (from electromyography tests.) So what I want to do today is give you guys a video tutorial of how best to...
Do I Need To Go Into Ketosis To Lose Fat Faster?

Do I Need To Go Into Ketosis To Lose Fat Faster?

This is an important post for your fat loss success. Will going into ketosis produce better results than a regular low carb diet? Controlling your carbohydrate intake, eating fat, and getting your daily target of protein is THE optimal route for fat loss, and has been...
Quick Bodybuilding Breakfast Recipe

Quick Bodybuilding Breakfast Recipe

You can fuel muscle growth in a matter of minutes in the morning. Here is a quick and easy way to get 35g protein for breakfast. As a bonus, it tastes like a dessert! This is suitable for anyone on my GLAD gains diet, or any higher-carb diet. All you need is: (1) 1...
Mark’s 8 Rules for Successful & Happy Living

Mark’s 8 Rules for Successful & Happy Living

Author Brendon Burchard says… At the end of our lives, we will ask ourselves 3 questions: Did I live? Did I love? Did I matter? Personally… I want to matter. I don’t need to change the world. But I want to have positively influenced...
How I Got My Traps To Start Growing Again

How I Got My Traps To Start Growing Again

If your traps aren’t where you want them to be, I’ll tell you how to get them growing again. Recently a reader commented on one of my videos that my traps had come along in recent times. He was right! Traps have always been a stubborn body part for me. But...
6 Ways To Build Muscle Without Adding Any Body Fat

6 Ways To Build Muscle Without Adding Any Body Fat

It’s a long-held myth that in order to gain muscle, you have to accept getting fatter too. It annoys me. It’s wrong. And there are many examples of people all around the world (myself included) who are consistently demonstrating that it isn’t true....
The Chest Blast Experiment – First Results

The Chest Blast Experiment – First Results

Incredible. Absolutely incredible – that’s all I can say! A few weeks ago I put the call out for some guinea pigs to test out a new workout I had designed to increase chest size in a super-short period of time. I was confident…but now I’m blown...
Crazy Emails I Get – November 2014

Crazy Emails I Get – November 2014

I haven’t written one of these posts in ages. The volume of dumb and crazy emails I get has decreased over the last year. I think it’s because I scared these people off with my last couple of posts on the issue – here and here. I’ve hidden any...
How To Build Muscle Mass Fast – Complete Guide

How To Build Muscle Mass Fast – Complete Guide

You can be LIGHT-YEARS ahead of 99% of the guys at the gym in just 10 minutes. If you’re serious about building slabs of new muscle, and you want stellar results like all these guys got for free, keep your eyes glued to this post for the next few minutes. Or...
NEW! A “Chest Blast” Program Is On The Way!

NEW! A “Chest Blast” Program Is On The Way!

Want a bigger chest in a hurry? I can get that for you…if you’re willing to do the work! If you missed my announcement a couple weeks ago on facebook, check this out…   After arms, the chest is the one body part that people continually contact...
Young Man Goes From Skinny-Fat To Beach Body

Young Man Goes From Skinny-Fat To Beach Body

You know the term “Skinny-Fat”? It’s basically when someone who has a predominantly “ectomorphic” body type (skinny, not much muscle) has accumulated fat in all the wrong places. People like this tend to store fat on the midsection and...
7 Reasons Why Kale Is Good For You

7 Reasons Why Kale Is Good For You

In this day and age, many “superfoods” are over-hyped…but kale really is great! I’d highly recommend you get more kale in your diet. Here’s 7 reasons why kale is good for you:     (1) Vitamin K One serving of kale will give you...
10 Bodybuilding Supplements You Should Never Buy

10 Bodybuilding Supplements You Should Never Buy

Don’t get scammed. Don’t waste your money. I’ve been saying this for years: MOST bodybuilding supplements are garbage and don’t work! In contrast to my recent article on the best bodybuilding supplements, I’ve put together a list of the...
This 1 Move Builds More Muscle In Every Set

This 1 Move Builds More Muscle In Every Set

This post is deliberately short, but its value cannot be overstated. Implementing this advice will stimulate more muscle growth right from your very next workout – I guarantee it. When is a set over? In THT training, we go to positive failure i.e. the last rep...
Whey Vs BCAAs. Which Is Best For Building Muscle?

Whey Vs BCAAs. Which Is Best For Building Muscle?

Should you take whey, BCAAs, or both? Are you missing out on gains if you don’t? No-one doubts that these products can be effective for building muscle. But do you need both? Or is one better than the other? (for an extremely effective way to train to stimulate...
5 Reasons Why Being Buff Sucks

5 Reasons Why Being Buff Sucks

You know…sometimes being a buff guy (or girl) SUCKS! Don’t get me wrong, for the most part it’s AWESOME. But there are certain aspects of this lifestyle that really blow lol. So for giggles, I’ll share my own 5 reasons why it can suck to have...
The 8 Rules of a Successful Cheat Meal

The 8 Rules of a Successful Cheat Meal

I LOVE my cheat meals. Fact is I’m no different from most people: I love the foods that are bad for you. I just don’t eat them. It’s called discipline. However, as I’ve talked about before, I employ the “80/20 Rule” in this i.e....
Quick Low Carb Chicken Avocado Salad Recipe

Quick Low Carb Chicken Avocado Salad Recipe

If you are in need of a quick protein fix and are on a low carb diet, paleo diet, or are currently cutting, you’ll love this easy recipe. It’ll deliver a whopping 43g protein and is a great portable meal. This is another recipe my friend Jim Harte gave me....
The Secret of Fat-Burning Foods

The Secret of Fat-Burning Foods

If you’ve a profile on any social media platform, you’ve certainly seen some of the “informative” pics that get shared a million times with 250,000 likes. You know the ones that detail a muscle-building or fat-burning workout with absolutely NO...
The Top 12 Best Exercises To Build Muscle

The Top 12 Best Exercises To Build Muscle

This is an invaluable post for absolutely anyone seeking to gain muscle and strength. I’m going to detail the BEST exercises for each body part. This is based on 2 things: Scientific findings and my own years of lifting experience. The scientific results come...
Should You Use Machines To Build Muscle?

Should You Use Machines To Build Muscle?

Ever heard this… “Machines are for girls, bro”. “Free weights only, bro”... or something to that effect…bro? Of course, these are very scientific arguments against the use of machines for those of us wanting to build muscle lol 😉 On...
New 2014 Study Reveals The Best Biceps Exercise

New 2014 Study Reveals The Best Biceps Exercise

The science is in! If you want bigger biceps, this is maybe the most important article you’re ever likely to read. Just recently the American Council on Exercise commissioned exercise scientists at the University of Wisconsin to find out what the most effective...
Top Funny Bodybuilding Broscience Quotes

Top Funny Bodybuilding Broscience Quotes

Gotta love some broscience! Usually when someone counters something I say, it starts with, “I heard…” or “Well the guy at the gym said…” Let me stop you right there. If I give an argument supported by logic, reason, and references...
Is 3 Days Really Enough To Build Muscle?

Is 3 Days Really Enough To Build Muscle?

Yes! Yes! 100 times yes! Still to this day I get readers telling me that they’re going to stay on the 5 day THT workout (instead of the 3 day plan) because they want to “speed up” results. Woah! Hold up! The 5-day routine is not more effective. This...
Simply The Best Low Carb Bread Recipe

Simply The Best Low Carb Bread Recipe

Who says you can’t have bread on a low carb diet? Ready for what I think is the best low carb bread recipe on the net? I came across a recipe posted by Odette Tracey Swanepoel on Tim Noakes’ The Real Meal Revolution facebook page. She said,...
The Real Reason People Fail To Lose Weight

The Real Reason People Fail To Lose Weight

Have you ever tried to get s a six-pack and failed? Do you know someone who has busted their ass on a diet only for results to come to a screeching halt after a few weeks? I’m going to explain why that happens. After all, if weight loss was simply a matter of...
How To Make a Protein Bomb! 100g Protein

How To Make a Protein Bomb! 100g Protein

Fancy a drink with 100g protein in it? You might think it’s a bit mental to consume that much protein, and it kinda is, but there are times when this would come in handy: Intermittent Fasters might take this as a last meal before a long fast If you are going to...
Top 20 Foods To Lose Fat & Get Ripped

Top 20 Foods To Lose Fat & Get Ripped

Here are my top 20 foods to eat when cutting. I’ve split them into foods that are mainly protein, carbs, and fat. Bear in mind that when cutting, your protein intake needs to remain high – every day. The worst thing that can happen when losing fat is...
3 New Tips That Will Build Bigger Biceps

3 New Tips That Will Build Bigger Biceps

The 3 ways to build bigger biceps that I’m about to give you will BLOW THE DOORS OFF how you are currently training them – I guarantee it! Not to mention your biceps will be absolutely TRASHED once your workout is over; probably beyond anything...
How Much Protein To Take After A Workout

How Much Protein To Take After A Workout

After an intense training session you need some protein in your body to KICKSTART the anabolic process. Remember, the workout itself is a catabolic activity i.e. it breaks muscle tissue down. So to get out of that catabolic state and into an anabolic one as quickly as...
How To Make Low Carb Quest Protein Bars

How To Make Low Carb Quest Protein Bars

Quest protein bars are awesome. I recommend them, and everybody loves them. They’re high in protein, legitimately low in carbs (no sugar alcohols), they’re filling, delicious, but…they’re pretty expensive – about £1.80 per bar or over...
30 Day Squat Challenge Debunked

30 Day Squat Challenge Debunked

Have you seen this thing floating around the web? The 30 day squat challenge? It caught my eye on facebook. Does it work? Nope. Will you get results? Not really. It’s rubbish. If you’ve been reading my work for any time, you probably know why I don’t...
Do You Need To Get A Pump To Build Muscle? Answered

Do You Need To Get A Pump To Build Muscle? Answered

It sure does look good! Feels good, too. But is a muscular “pump” just a cosmetic bonus, or can it actually contribute to the growth process? The answer may surprise you… Do You Need To Get A Pump? . The answer is yes and no. You can certainly get a...
8 Alternatives To Butter To Spread On Your Bread

8 Alternatives To Butter To Spread On Your Bread

Butter is goooooooooood. Hey, even Time magazine is recommending we eat butter (the real stuff, not the plasticized oil we called margarine). But we all need a change sometimes. Read to try something new? I’ve put together a list of 8 alternatives to butter to...
What My Mother Said To Me!

What My Mother Said To Me!

When you were a teenager, do you remember thinking, “I can’t wait to be an adult so my mother won’t be able to try and tell me what to do”? I remember. But then you grow up and realize…IT NEVER ENDS lol. Fact is, you’ll always be a...
The “Goldilocks” Principle of Building Muscle

The “Goldilocks” Principle of Building Muscle

I call it the “Goldilocks” principle of muscle building! You remember Goldilocks, right? The porridge that was not too hot, not too cold, but just right? Years ago when I first started my real research into the science of building muscle, I discovered a...
Download T.H.T. Training 5.3 Free Now

Download T.H.T. Training 5.3 Free Now

THT 5.3 has landed! This is the best version of THT training to date. Not only is the training even better, but the book itself has been improved. Download instructions have already been sent to everyone on the MuscleHack mailing list. If you’re not on the list...
Weight Lifting Injuries And How To Fix Them

Weight Lifting Injuries And How To Fix Them

This is a guest post by my good friend Patrick McGrann, a Physiotherapist in Belfast, Ireland. Paddy says… I am delighted to be asked to write a guest blog for MuscleHack. As a Physiotherapist I have a great interest in all things exercise and lifting. And as a...
Which MuscleHack App Icon Do You Like?

Which MuscleHack App Icon Do You Like?

This is a quick little post to get your take on which icon I should use for the next MuscleHack app. A great guy called Joel Choo has put these together for me. I have my personal favorite, but what’s yours? Which one do you want to see grace the screen of your...
Mark McManus’ Progress Down The Years

Mark McManus’ Progress Down The Years

This’ll be a fun post. I’ve decided to put together an article cataloging my own progress down through the years. Ever notice that other gurus on the web sell a new training program every few months, but yet their own bodies aren’t getting any...
THT Training Quick Start Guide

THT Training Quick Start Guide

I know you want to gain as much muscle as possible, as quickly as possible. It just so happens that Targeted Hypertrophy Training (THT) is the way to do it (clue is in the name 😉  ) So to get you training properly as quickly as possible, I’ve put together this...
Ectomorph Gains Muscle and Torches Fat In 6 Weeks

Ectomorph Gains Muscle and Torches Fat In 6 Weeks

Wanna see what happens when even a guy with CURSED genetics gets THT and does it to a T? He gains! He gains like on no other program. Quick definition: An ectomorph is someone who is naturally very skinny and finds it VERY hard to gain any muscle whatsoever. If THT...
How To Do Hanging Leg Raises (Video)

How To Do Hanging Leg Raises (Video)

Wow! My abs are SORE after this one! I want to show you guys how I’m doing my hanging leg raises these days as I’m getting great results with them. I’m using a “drop-set” method to really sculpt away at my midsection. I’ll explain...
How To Do Tricep Cable Kickbacks

How To Do Tricep Cable Kickbacks

I HATE dumbbell kickbacks for the triceps! You simply cannot get a good contraction of the triceps. I’ve avoided this exercise over the years. I’ve tried different variations to make it more effective…all to no avail. The problem is that with...
Easy Low Carb High Protein Daily Meal Plan

Easy Low Carb High Protein Daily Meal Plan

I’ve chained myself up in MuscleHack Lab working hard putting together a little book of meal plans for you guys. It will include both low-carb and high carb menus. And it will be FREE! I know putting together menus based on your macros and calories is tough....
Why 5×5 Workouts Don’t Build Maximum Muscle

Why 5×5 Workouts Don’t Build Maximum Muscle

Have you tried the 5×5 workout? Do you know someone who has? Were you frustrated at the lack of size you gained on the program? If so, this article is for you. Now, strictly speaking, if you are: a beginner, or have fantastic bodybuilding genetics you can build...
Watch The Cereal Killers Movie Online

Watch The Cereal Killers Movie Online

If you watch one movie this year, make it Cereal Killers. It’s the movie with 100,000 calories, 100 eggs, 70% fat, 28 days…and the TRUTH about fat. Turning the food pyramid on its head, film-maker Donal ditches wheat and sugar in a food plan consisting of...
4 Simple Keto Recipes To Kick Start Your Weight Loss

4 Simple Keto Recipes To Kick Start Your Weight Loss

If your weight loss has stalled, this may just be EXACTLY what you need to get things going again! This post isn’t aimed specifically at bodybuilders, but ANYONE who is trying to lose weight and has stalled. I recently came across a book called the ‘Fat...
How To Get Jacked And Ripped In 2014

How To Get Jacked And Ripped In 2014

Christmas is just 2 weeks away! It’s time for friends, family, good food, warm fires, fine wine, Christmas movies, and strange-looking jumpers like so… But… Now is also the time to look forward to 2014, set some juicy goals, and design your plan of...
Is Denatured Protein Good For Bodybuilders?

Is Denatured Protein Good For Bodybuilders?

Are you throwing away muscle gains by consuming most of your protein from denatured sources? If so, you’d need to know! Have you heard the term “denatured protein”? Sounds bad, doesn’t it? DE-NATURED. You’ve almost certainly heard someone...
The Ultimate Low Carb Pizza Recipe

The Ultimate Low Carb Pizza Recipe

This is simply one of the best, if not the best, low-carb pizza recipes I have ever seen. But it’s not mine! I saw it on a new low-carb blog owned by nutritionist Emily Maguire called Low Carb Genesis. You can also follow Emily on twitter here @lowcarbiskey....
MuscleHack Community Forums Are Here!

MuscleHack Community Forums Are Here!

The NEW MuscleHack community forums are here! You can find them here. There is also a new forum button in the navigation menu at the top of the page for you to navigate there easily any time you like. Yes we have facebook, twitter, google+ and so on, but I think the...
9 Things To Do When You Max Out A Machine

9 Things To Do When You Max Out A Machine

Ah! It sucks! When the weight stack just can’t cope with your superlative strength! You’ve taken a machine to the limit, so what can you do? Here are 9 different things you can do when you’ve kicked a machine’s ass. (1) Change to a free weight...
How To Calculate Net Carbs

How To Calculate Net Carbs

Do you really know how many carbs you’re eating in a day? The way you calculate net carbs depends on where you live in the world. This is because carbohydrate is broken down into digestible and non-digestible carbs. What are Net Carbs? Not all carbohydrate you eat can...
When And How To Take Creatine

When And How To Take Creatine

I want to clear up any confusion about supplementing with creatine. This is the DEFINITIVE guide to maximally effective creatine supplementation. In the past I have experimented with (and encouraged readers to experiment with) 2 different approaches. The 2 methods...
THT 5.3 Update

THT 5.3 Update

Back in August I wrote an article about the future of THT. I asked whether or not you thought I should release a new THT version every 10 weeks with a new workout. This is opposed to you guys going to the Exercise Bank and making your own switches. The response was in...
Training To Failure Roundtable Discussion

Training To Failure Roundtable Discussion

Training to positive failure is always a cantankerous issue, but it really shouldn’t be. By positive failure I simply mean: That point in a set when you can no longer perform another full positive portion of the rep unassisted (and in the prescribed form). At...
5 Reasons Why Water Aids Fat Loss

5 Reasons Why Water Aids Fat Loss

I had a terrible workout yesterday! Afterwards I could pinpoint the reason straight away – I was dehydrated. I’ve already blogged about the fact that a 2008 study concluded that muscular power DECREASED by up to 19% at a dehydration level of 3%! So what...
Total Six Pack Abs 3 Is Here!

Total Six Pack Abs 3 Is Here!

Your long wait is over… Total Six Pack Abs 3 is Here! (get your copy here) TSPA 3 – Body Fat Furnace: THE NEW SCIENCE OF TORCHING FAT, BUILDING MUSCLE & GETTING RIPPED! The best program on the planet for getting ripped and muscular just got better. If...
Top 5 Protein Sources For Building Muscle

Top 5 Protein Sources For Building Muscle

Make sure your diet includes the proteins I recommend in this article for better and faster muscle gains. Muscle IS protein. And you need protein to build muscle. However, just wolfing down protein from any old source may not yield the results you desire. Some...
The Protein Works Review

The Protein Works Review

I am now using and highly recommending The Protein Works as my go-to supplement company. I came to start using their products when searching for an all-natural whey. My diet is pretty much all-natural except for when it comes to whey – they’re all...
Craig Davidson’s Steroid Transformation

Craig Davidson’s Steroid Transformation

A Canadian novelist, called Craig Davidson, totally transformed his body in just 16 weeks…with steroids! This story may be familiar to some of you, but it was news to me when I saw a friend comment on this Guardian story on facebook the other day. He says he was...
53 Yr Old Reveals His Six-Pack Secret

53 Yr Old Reveals His Six-Pack Secret

Is it normal to rock a six-pack all year round? In the world of MuscleHack, it most certainly is. Of course the bodybuilding orthodoxy tells us we must have bulking periods (adding muscle and fat) and cutting periods (losing fat and muscle). Thank God it’s not...
MuscleHack Android App

MuscleHack Android App

You can download the brand new MuscleHack app for android today! Just go to the Google Play store on your device and search for ‘musclehack’ – all one word. It was actually made available last Friday and I see some eagle-eyed readers already found it...
10 Ways To Be Absolutely F*@king Miserable!

10 Ways To Be Absolutely F*@king Miserable!

Yes my friends, unhappiness is a choice! Sometimes we envy those who are so miserable, “Why can’t I be as sad as him” or “She’s so lucky, you never see her without a frown on her face”. You too can be as depressed as them – I...
Cheapest NO Xplode Ever! How To Make Your Own

Cheapest NO Xplode Ever! How To Make Your Own

Want the world’s cheapest pre-workout supplement? I’m going to tell you how to make your own for about 10% of what the supplement companies are charging you! I’ve even made a video (below) to show you exactly what to do. I highly recommend you use...
The Future of THT Training

The Future of THT Training

Hey guys 😀 Basically, I need your input. Let me first summarize how THT is supposed to be done first before I delve any deeper. There are 2 cycles: Volume – a 5-day training cycle HIT – a 3-day training cycle You… Do one for 10 weeks Take a week off...
THT Training 5.2 – Download Free Now

THT Training 5.2 – Download Free Now

The latest version of the BEST damn workout for packing on muscle size is here! THT v5.2 is ready for download. If you’re already on the MuscleHack mailing list, the download link will have been emailed to you. (Make sure you check your spam and/or...
Protein Pancake Recipe

Protein Pancake Recipe

Hot on the heels of publishing the new, simplified, and improved GLAD diet, I give you….The GLAD Protein Pancake! It’s: High in protein Healthy – there’s virtually no sugar Real quick and easy to make. This batch delivers 32g of protein, and...
The NEW Bodybuilding Diet – G.L.A.D.

The NEW Bodybuilding Diet – G.L.A.D.

I firmly believe that this is THE bodybuilder’s diet. Nothing is going to pack on mass quite like it. You are about to be introduced to a diet that will allow you to build NEW slabs of muscle without adding any body fat. This diet acts as a biological TRIGGER to...
What Fruit Can I Eat On A Low Carb Diet?

What Fruit Can I Eat On A Low Carb Diet?

Think you can’t eat fruit on a low carb diet? Think again. There’s no doubt that fruit is sugary. The type of sugar in fruits is called fructose. On a carb-cycling bodybuilding diet like the MuscleHack Anabolic Nutritional Strategy, fruits are surprisingly...
Vegetarian Sources of Protein for Building Muscle

Vegetarian Sources of Protein for Building Muscle

One of my readers, Manoj, asked how he could follow a low-carb bodybuilding diet like MANS while being a vegetarian. Manoj eats eggs so that’s a great protein source that should form a staple in a vegetarian, high-protein diet. I hope you eat other diary products too...
Watch Fat Head Movie Online Free

Watch Fat Head Movie Online Free

The Fat Head movie can now be watched online for free! I first saw this documentary a few years ago shortly after it was released. It’s kind of a documentary follow-up to ‘Supersize Me‘ by Morgan Spurlock, with very different conclusions. I’ve...
The Line of Pull

The Line of Pull

Do you know what the Line of Pull is? If not, you need to know. It has a BIG impact on your gains. Here’s why… We all want to achieve maximal contractions in our workouts in order to stimulate maximum growth. So it’s important to understand that: a...
What Is Muscle Growth (Muscle Hypertrophy?)

What Is Muscle Growth (Muscle Hypertrophy?)

Once you understand exactly what muscle growth actually is, you’ll be in a much better position to make it happen. In order to really comprehend this, we need to take a look at the structure of muscle tissue. The most important part of this diagram is the item...
How To Get More Reps

How To Get More Reps

Wanna knock out more reps? More Reps = More Growth Stimulation. Is it okay to pause during a set? Will this lead to more reps? I shot a video to answer the question with a demonstration of how to put this to use right now. Like I say in the vid, I don’t make a...
How To Lose Fat

How To Lose Fat

What if I said I could GUARANTEE you ongoing fat loss, week in, week out, until you reach your goal? And it’d be EASIER than anything you’ve ever tried before! Would you believe me? You should. I really want to help you and it’s pretty easy when you...
Best Rep Range For These 2 Occasions

Best Rep Range For These 2 Occasions

Read this quick post and remember it so you don’t make a mistake on the following 2 occasions. And both these occasions WILL apply to you at some point. They are: (1) When you’re new to lifting (2) When you’re coming back after a lay-off By a lay-off...
Carbs & Weight Loss

Carbs & Weight Loss

Confused about the role of carbs in weight loss? I don’t blame ya! What if I could clear that up for you in 5 minutes in the clearest way possible and make it an enjoyable read? Curious? Give me 5 minutes and see if I live up to the promise. Carbs & Weight...
Bodybuilding & Food

Bodybuilding & Food

There is a misconception out there that food causes muscle growth. But we need to understand this so that we can: (1) Build muscle at an optimal rate (2) Not get fat in the process Getting this right will put an end to constantly getting fat every year with the belief...
1 Minute Almond Muffin Recipe

1 Minute Almond Muffin Recipe

How about a homemade muffin with zero sugar that only takes 1 minute to make? You want some of that? I know you do 😉 It’s a great tasting little treat and will fit perfectly into your GLAD diet 😀 I checked online and McDonald’s healthier low-fat option...
Reps And Sets

Reps And Sets

You want more muscle. You want muscle growth continually over time. You want CHRONIC HYPERTROPHY. Chronic hypertrophy means that you don’t just gain muscle for a few months or even a year. It means your training should be structured in such a way that you can...
Lose The Beer Belly

Lose The Beer Belly

Did you ever look in the mirror and think, “OK, I really gotta do something!” That was the story with the guy we’re about to meet. But it was the start of a journey for him that was destined to radically transform his body. He is 44 yr old Paul Radge...
Download MuscleHack For Android Beta

Download MuscleHack For Android Beta

I’m very pleased to announce the beta version of the NEW MuscleHack App is here for you to download. The point is to get feedback, both positive and negative, in order to improve the app before it launches in the Google Play store. So….test, test, test!...
Reverse Pushdown

Reverse Pushdown

The One-Arm Reverse Pushdown is a great little finisher to your tricep workout. Consider this movement a substitute or replacement for Pinwheel Curls at the end of your workout. Don’t even think about replacing one of your main tricep exercises with this (like...
Preview of New MuscleHack App

Preview of New MuscleHack App

I just wanted to give you guys an update of the work going on behind the scenes for the new MuscleHack Android App. I did a quick vid of me scrolling through it. Check it out… It will look more visually appealing when completed. The sections are:  Workouts...
What’s Your Favorite Type Of Six-Pack?

What’s Your Favorite Type Of Six-Pack?

What do you think is the best-looking type of six-pack? There are different levels of abdominal development. There are different levels of body fat. This leads to very different looking six-packs. I’ve selected a few from around the web to show you what I mean....
1 Large Dose of Protein Vs Many Small Micro-Doses

1 Large Dose of Protein Vs Many Small Micro-Doses

Is it best to take a larger feeding of protein in one go, or for optimal results, should we take a small amount of protein (say a few grams) every 20-30 minutes? Putting the practicality of such an approach aside, let’s look at the science on the subject. After...
19 Stone To A Six-Pack

19 Stone To A Six-Pack

You know what I think the number one cause of failure in the quest to getting ripped is? CONFUSION! There are so many different voices out there telling people how it’s done, each one conflicting with the next. You want to lose fat and you don’t want to do...
Arms Blast Experiment 2

Arms Blast Experiment 2

A new, improved, even MORE effective version of the Arms Blast Experiment is now ready to download! The fundamentals of WHY this unique system works so well have been kept, but the implementation has been drastically IMPROVED! If you are serious about getting bigger...
STOOPID Emails – April 2013

STOOPID Emails – April 2013

I decided to publish a selection of the craziest/weirdest/funniest emails I get on a monthly basis. They’re just too too hilarious not to share. So here is the latest batch. Note: If you happen to see an email you sent here, sorry, but it was either daft, funny,...
Coming Attractions At MuscleHack

Coming Attractions At MuscleHack

I’ve some exciting plans for the rest of 2013! I’ll list this year’s coming attractions below and I’d like your feedback too.  Firstly, I’m aiming to release an updated version of The Arms Blast Experiment before the end of April 2013....
Mark’s GLAD Shopping Trip

Mark’s GLAD Shopping Trip

Wanna see some of the regular items I get for the GLAD diet? I love GLAD. It’s easy, delicious, it makes hitting my protein requirements a breeze, and it’s full of natural fats for optimum anabolic hormone production. I decided to take a pic of my shopping...
That’s All, Folks

That’s All, Folks

And now for a post I’ve been putting off and hoping might not come. Recently I’ve been given the opportunity to do something else with my life. I’ve decided to take this opportunity. I apologize in advance to anyone who really loves this site and has...
Tricep Pushdowns

Tricep Pushdowns

Do your Tricep Pushdowns in the following way and you’ll be well on your way to thicker arms. In recent months it’s really hammered home to me that when hitting the triceps, both the NEGATIVE and STATIC strength should be emphasized. Watch the video to get...
THT 5.1 Download

THT 5.1 Download

T.H.T. 5.1 is here! This is a small update. However, you should always have the latest version. Not to mention that the workout logs have also been updated, so you’re gonna need them. —————————- THT 5.1...
Trap Bar Shrugs

Trap Bar Shrugs

Developed traps look AWESOME. Train them in the fashion I’m about to illustrate and you’ll be well on your way. This article revises and replaces a previous shrug tutorial article on this site. I now advocate a slight flexion at the elbow joint. By the...
How To Burn More Fat During Your Workout

How To Burn More Fat During Your Workout

Would you like to ensure that your body uses more fat during your training? There’s something you need to do BEFORE your workout to produce this result. DON’T consume high glycemic carbs or sugar. Here’s why… The body will preferentially use...
New – How To Break Through A Plateau

New – How To Break Through A Plateau

Are you experiencing a sticking point in your training? There’s a way to POWER through that weight you’ve been stuck on for weeks (months?). Firstly, plateaus should be very rare on THT if you’re doing it by the book. THT is effectively an...
Should You Stretch Before Training?

Should You Stretch Before Training?

Would you like to add over 20lbs to your big lifts like leg presses right from your very next workout? It’s easy if you’re currently stretching before your workout. Just STOP stretching! That’s right. Stretching before weight training is a big NO NO....
Pinwheel Curls

Pinwheel Curls

Want thicker arms? Developing the brachialis muscle will: Increase the size of your arms Help correct any imbalance in size between the 2 arms since the brachialis is usually underdeveloped in the smaller arm. If you don’t know where this muscle is, here it is...
The Perfect Human Diet

The Perfect Human Diet

“Damn! He dies!?” That was the first thing I said after I popped ‘In Search of the Perfect Human Diet‘ into my DVD player. Yep, producer C.J. Hunt drops dead at the beginning of the film. He had a cardiac arrest during a run at just age 24. 10...
Some of the WEIRD Emails I Get

Some of the WEIRD Emails I Get

While 99% of the emails I get are legitimate questions or even praise for my work, every now and then one comes through that is just totally bizarre or intended to be offensive (but is too funny to actually be offensive). So just for laughs, I’ll share a sample...
Big Mac Pie Recipe

Big Mac Pie Recipe

Whether you’re high-carbing or low carbing, there are some things are are pretty much just always OFF the menu. One of those is the Big Mac. Well until now that is. This post will show you how to make a “Big Mac Pie“! It’s protein-packed at 40g...
Vitamin D & Weight Loss

Vitamin D & Weight Loss

Want MORE muscle mass and an acceleration of FAT LOSS when dieting down? Who doesn’t!? Well there’s more great news for those of us supplementing with vitamin D. And more reason for those of you who aren’t to start right away! Vitamin D & Weight...
Bodybuilding and Age

Bodybuilding and Age

If you’re 40 or approaching 40 years old, don’t put off building the body you’ve always wanted because you believe you’re “too old”. You’re not!   A 2009 study [1] at the University of Central Florida demonstrated that...
Why Are Prisoners So Buff?

Why Are Prisoners So Buff?

Ever hear this from someone? “Why Are Prisoners So Muscular?” It’s usually in response to advising them on how much protein or food they need… “Well if that’s true then why are prisoners so buff?!”. I want to respond to this...
How Can I Get A Six Pack?

How Can I Get A Six Pack?

My most asked question come spring time is… “Mark, how can I get a six pack?” The short answer is that it’s a combo of diet and bodybuilding workouts that leads to success. NOT insane amounts of cardio and crunches. Abs are built in the kitchen...
Creatine Cycling

Creatine Cycling

One of the big issues when it comes to maximizing the efficacy of creatine is creatine cycling. 95% of our creatine stores are contained in skeletal muscle. It’s used in the production of energy. Supplementing with creatine increases the availability of creatine...
Arms Workout – How To Get Big Arms

Arms Workout – How To Get Big Arms

Pretty much every guy wants muscular arms. And why not? They’re awesome 🙂 So I’m going to tell you exactly how to get big arms in this post. From personal experience, I get more compliments from the opposite sex about my arms than anything else. Kinda...
Up to 40% OFF Total Six Pack Abs (2012 Discount)

Up to 40% OFF Total Six Pack Abs (2012 Discount)

As an early Christmas gift to you, I’m offering Total Six Pack Abs at 25% off (UK/Europe buyers get a massive 41% Discount as no 20% added VAT is payable at this sale price!!*) NOTE: This sale will last 48 Hours Only so act NOW if you want this program at the reduced...
T.H.T. 5

T.H.T. 5

THT 5 is ready to download! And as always, it’s FREE 😀 This is hands down the BEST version of THT yet!  THT 5 includes better, more effective workouts. The most growth-producing training program yet! 1 x “Volume” Cycle and 1 x “HIT” Cycle...
THT 5 Workout Logs

THT 5 Workout Logs

. . . . . . Get your THT workout logs here. This file contains all logs for both Volume and HIT cycles and for all THT rep ranges. Note that there are tabs at the bottom of each spreadsheet for each day of the week, like so: The logs are in OpenOffice format as...
Follow MuscleHack On Twitter

Follow MuscleHack On Twitter

Since facebook is slightly broken and people can’t see all my updates there, I’ve created a twitter account for y’all to follow me on. You can get me here…. @MuscleHacker   I’ll post any short tips, news, pics, and anything else that...
Reverse Crunches

Reverse Crunches

Typical reverse crunches suck! The reason they suck is that for half of the movement the weighted resistance falls off. So I’m going to teach you a form of the reverse crunch (or weighted lying leg/hip raise) that generates resistance through 100% of the range...
Margarine or Butter?

Margarine or Butter?

Is margarine healthy? Should you use margarine or butter? The short answer is: Use butter! The long answer: Use butter and read everything below 😉 Margarine or Butter It’s actually a choice between a natural product (butter) and plasticized oil (gross!)....
Incline Dumbbell Curls

Incline Dumbbell Curls

If you’ve been following my work for a few years now, you’ll know I’m a fan of Incline Dumbbell Curls. Here’s the advantage… I find that when the body is in a decline position like this you get a great stretch at the bottom of the rep,...
Barbell Bicep Curls

Barbell Bicep Curls

Everybody wants BIG and defined biceps. However, when it comes to training them, some people get it terribly wrong. This article will set you straight as far as Bicep Curls are concerned. Watch the video first then read the instructions below. How To Do Barbell Bicep...
Dumbbell Rows

Dumbbell Rows

Bent-Over One-Arm Dumbbell Rows will be playing a role in the NEW THT 5 workouts. This article will show you how to do them with proper muscle-building form. So let’s FORCE some new growth in those lats once and for all. How To Do Dumbbell Rows  Place one knee...
How Much Fat To Eat On The MANS Diet

How Much Fat To Eat On The MANS Diet

I get this question all the time. It’s actually quite simple, so I’ll clear it up once and for all here. I already have a FREE calculator that will tell you:  How Much Protein To Build Muscle  How Many Calories To Build Muscle Here is the online version of...
The Muscle Hacker’s Creed

The Muscle Hacker’s Creed

Imagine reading something that would give you more ENTHUSIASM and ENERGY for your training than any pre-workout supplement on the market! One of  the very early versions of the THT book included a motivational section that you were to read before each workout. Since...
Dumbbell Lateral Raises

Dumbbell Lateral Raises

Building the side or lateral head of your shoulders will give WIDTH to your body, so pay attention! 99% of trainers and internet sites will recommend you perform your dumbbell lateral raises in a certain way. The form I am going to illustrate for you today is TOTALLY...
Front Raises

Front Raises

You can start doing front raises with MAXIMAL effectiveness if you give me just 2 minutes to explain something important! Read on my hacking buddies… This exercise will target the shoulders and in particular the Anterior or Front head of the deltoids. Now,...
Cable Rows

Cable Rows

Cable Rows are a fantastic exercise for the lats and you should be factoring them into your THT workouts regularly. However, as with so many exercises there’s a way of doing them that ignites growth, and there’s a way of doing them that does very little...
Overhead Dumbbell Press

Overhead Dumbbell Press

The overhead dumbbell press can be a POWERFUL addition to your shoulder routine – if done correctly. I’ve actually changed the way I do it myself in recent times. This change has meant that I can lift: Heavier loads, and Complete more reps Which results in...
Green Tea & Weight Loss

Green Tea & Weight Loss

Does green tea aid weight loss? Is green tea a fat burner? Most likely you’ve heard these claims over and over again. But is it true? Specifically I want to comment on a study that lead to the rather startling conclusion that… You’ll burn 5g of fat...
THT 4.1 Coming Soon! I Want Your Feedback…

THT 4.1 Coming Soon! I Want Your Feedback…

Work on the next edition of THT training has started! Of course, as always, this book is FREE to the public 😀 The purpose of this post is to get your ideas on what YOU’D like to see. Tens of thousands of you around the world have read previous versions of the...
Lose The Gut & Get Cut Like This Muscle Hacker!

Lose The Gut & Get Cut Like This Muscle Hacker!

Want to FINALLY lose that gut and get cut? Listen up. It’s time to do it. And I mean REALLY do it! No more excuses. Among those who find it most difficult to sculpt a six-pack are guys and girls who tend to add the majority of their fat to their midsection...
Vitamin D & Muscle Growth

Vitamin D & Muscle Growth

I’ve blogged before about the astonishing health benefits of supplementing with Vitamin D. But can it also help accelerate muscle growth? In the aforementioned article I quoted from the MyProtein site… “There is also some evidence to suggest Vitamin D...
Kettle Bells Vs Weight Lifting

Kettle Bells Vs Weight Lifting

If you’re training for strength and size, I suggest you ditch those kettle bells and stick to good old weight lifting. There’s no doubt that kettle bells are increasing in popularity all over the world, but depending on the TYPE of result you’re...
How To Improve Your Bench Press By 10% Now!

How To Improve Your Bench Press By 10% Now!

You can INCREASE your bench press pretty much straight away by implementing one little “trick”. I believe that proponents of super-slow lifts are doing you a disservice, and a new study would suggest that it is faster concentric/lifting movements that...
Cardio In The Morning On An Empty Stomach?

Cardio In The Morning On An Empty Stomach?

What is fasted cardio? Should you do it? Does cardio on an empty stomach really produce better results? A recent study [1] has sought to find out. Researchers compared fat metabolism between a group of individuals that performed cardiovascular exercise in a fasted...
Jacked ‘N’ Ripped Is Here! Sign Up Now…

Jacked ‘N’ Ripped Is Here! Sign Up Now…

It’s time… …to get Jacked ‘N’ Ripped! How would YOU like to:  Obliterate blubber & set a NEW BODY FAT “SET POINT“ – and keep it FOR LIFE! And at the same time…  Pack on muscle and strength like NEVER before!...
MuscleHack Member Site Coming in 5 Days!

MuscleHack Member Site Coming in 5 Days!

It’s coming! In 5 days the MuscleHack Members only site will launch – Monday July 2nd 2012. I can reveal that the name of this new site and program is… Jacked ‘N’ Ripped! As the name suggests, this is about packing on muscle and strength...
Solid & Liquid Protein Timing For Better Muscle Gains

Solid & Liquid Protein Timing For Better Muscle Gains

A recent study in Medicine and Science in Sports and Exercise [1] set out to determine whether solid or liquid protein in the pre-workout period was better for OPTIMAL muscle protein synthesis rates. The feedings were done 45 minutes before the groups trained (solid...
Pack on Pounds of Muscle & Blast Fat With MuscleHack

Pack on Pounds of Muscle & Blast Fat With MuscleHack

I recently received 2 new testimonials from readers who have packed on pounds of muscle and shed fat by using THT training, which is freely available here at MuscleHack. The first is from Eddie Mathewson who dropped ~6lbs fat while adding a whopping ~8lbs muscle in...
Kneeling Cable Bent-Over Pullovers

Kneeling Cable Bent-Over Pullovers

I’m adding a new movement as a THT approved exercise! It’s a lat exercise that really targets the muscle and simulates a pullover machine very well. So if you’re ready for thicker lats now, read on! Why did I pick this exercise? You know that...
How To Treble Your Growth Hormone

How To Treble Your Growth Hormone

There is a very very simple way to really BOOST your growth hormone levels first thing in the morning. In fact, you are probably doing something similar to this already, but not quite in the right way. What do you have to do? Eat protein! So what’s the big deal?...
How To Be Stronger & Leaner In 5 Days

How To Be Stronger & Leaner In 5 Days

What if you could be STRONGER and decrease your body fat percentage over the next few days? Would you be interested? This study [1] has found that supplementing with creatine does just that in only 5 days! 17 trained men were given either creatine or a placebo and...
Calories To Build Muscle Calculator

Calories To Build Muscle Calculator

This is probably one of the most useful posts ever here at MuscleHack. While most sites will tell you how to work out how many calories you need to build muscle, or how much protein you’ll need, the Hack goes one step further and gives you a free calculator that...
The Week From Hell

The Week From Hell

Short post here just to give you guys an update of what’s going on in my world. It’s 3 days ’til Christmas and I’ve had the WORST week ever! Everything has went totally wrong – big time! Here’s a list of this week’s...
25% Off Total Six Pack Abs & 3 New Testimonials

25% Off Total Six Pack Abs & 3 New Testimonials

Christmas is near! You feeling Christmassy yet? I’m starting to! I’ve already bought most of my gifts for others, so I’m doing well this year 🙂 Anyway, as an early Christmas gift to you, I’m offering Total Six Pack Abs at 25% off (UK/Europe...
How To Do Chest Dips

How To Do Chest Dips

Chest Dips are on one of my favorite exercises. Unfortunately many people do them incorrectly, or at least are not OPTIMIZING their effectiveness. The major mistake made is doing a combo of both tricep and chest dips in the same movement, which results in working both...
Mark’s Update Pics

Mark’s Update Pics

I wanted to give you guys some update pics. My training has been going fantastically well for a couple of months now. 🙂 After a period of about 6 months away from my own home equipment, I’m now back doing my own “underground” garage-style THT...
Kneeling Cable Crunches / Cable Rope Crunches

Kneeling Cable Crunches / Cable Rope Crunches

If ever there was an exercise where the saying, “feel the muscle, not the weight” rang true, it’s this one. You can get SO much out of this exercise if it’s performed in the manner prescribed here. Not least of which is rock-hard abs from top...
The Path of Least Resistance is the Path of Pain

The Path of Least Resistance is the Path of Pain

Remember this statement for the rest of your life, it’ll serve you well: “The Path of Least Resistance is the Path of Pain” What does it mean and how will it help you? It’s simple. After 30 yrs of life experience I have come to the conclusion...
MyProtein Review

MyProtein Review

Ever wanted an honest review of bodybuilding supplements? I thought I’d put together a review of some MyProtein products that I recently tested. Along with my experience with the supplement in question, I’ll also tell you whether or not I think you should...
Cable Bent-Over Triceps Extensions

Cable Bent-Over Triceps Extensions

I’m introducing a new exercise to the THT family and have added it to the THT Exercise Bank. It’s my new favorite exercise and has really introduced some soreness into a body part that for me hasn’t experienced DOMS in quite a while! Cable Bent-Over...
Trapezius Workouts. 9 Ways To Get Your Traps To Grow

Trapezius Workouts. 9 Ways To Get Your Traps To Grow

If you’re unsatisfied with the size of your traps, give me just 3 minutes here and I’ll give you some advice that will have them GROWING again in no time! If I had to name the one exercise that attracts the most negative feedback from trainees, it would be...
5 Things That Really Grind My Gears

5 Things That Really Grind My Gears

“You know what really grinds my gears?” I got the idea for this article while watching Family Guy recently. 🙂 So now it’s my turn to vent on things that grind my gears in the world of fitness, bodybuilding, fat loss, and nutrition. Here we go… 1) Stability...
Cottage Cheese Protein Pancake Recipe

Cottage Cheese Protein Pancake Recipe

I’m posting this great cottage cheese protein pancake recipe as clean way to carb-up for MANS dieters. Also, if you’re having a mid-week carb-up, this can certainly play a role in your Wednesday evening eating! The low-fat versions of the ingredients are...
MuscleHacker Takes 1st Place & More Cool Merch!

MuscleHacker Takes 1st Place & More Cool Merch!

First I want to start off by letting you all know that MuscleHacker Brandi McAtee took 1st place at the Washington Ironman on Sep 24th 2011! She was using Total Six Pack Abs to get conditioned for the show. Such a remarkable achievement for a girl that hasn’t...
Top 5 Reasons To Eat Red Meat

Top 5 Reasons To Eat Red Meat

I don’t think anyone is going to be shocked when I say I love red meat. Nor will it come as a surprise if I say it’s a healthy, nutritious food, and should be included in everyone’s diet, especially those wishing to build muscle. Here are 5 reasons...
The MuscleHack Philosophy

The MuscleHack Philosophy

I’ve decided to update my ‘About Page‘ since it’s been a while! So what I want to do in this post is give an overview of the MuscleHack philosophy, link to important articles, and also give some background knowledge on myself for newcomers to...
Targeted Hypertrophy Training (THT)

Targeted Hypertrophy Training (THT)

This unique weight training program is designed specifically for GROWTH, and you’re about to discover all the interdependent principles that help maximize muscular hypertrophy. T.H.T. is designed specifically to FORCE your muscles to get BIGGER; it’s that simple. It’s...
Why Supersets Aren’t So Super

Why Supersets Aren’t So Super

I’ll be blunt about this: One of the dumbest things you can do is a superset. The rather unbelievable point about them is that they are touted as an ADVANCED training technique for ADVANCED trainees! Take a look around the web and you’ll no doubt come...
Should I Take Creatine On Off Days?

Should I Take Creatine On Off Days?

Wait…have you downloaded my free THT workout yet for fast muscle gains? If not, click here to do that now. You’ll love the gains. (see here for legit before and after pics). So are you wasting your money by taking creatine on off days, or are you doing...
Protein Flapjack Recipe

Protein Flapjack Recipe

Ready for another kick-ass recipe from my kitchen? I realized I hadn’t posted a recipe article in a while, so I took to my kitchen yesterday to create another muscle-fueling dish! This time I had my sights set on flapjacks. After a little trial and error I...
MuscleHack Is Expanding! Be A Part Of It!

MuscleHack Is Expanding! Be A Part Of It!

I’ve got an awesome idea! How about YOU write for MuscleHack? Well, not exactly MuscleHack, but a sister site that I’m setting up specifically for readers to write blogs. Better yet, there’ll be the opportunity to revenue share on this site, so the...
Is Sugar a Poison?

Is Sugar a Poison?

What if sugar was TOXIC? What if the worst thing about sugar wasn’t that it was a source of empty calories, but that it was something that was slowly KILLING us? That’s the charge by Dr. Robert Lustig in his talk “Sugar: The Bitter Truth“?...
The Effects of Sleep on Muscle Growth & Testosterone

The Effects of Sleep on Muscle Growth & Testosterone

In the list of important factors for building muscle, sleep is often relegated to the bottom, or completely left out! Apart from being detrimental to your well-being, I’m convinced that a lack of sleep is negatively impacting your efforts to build more muscle....
Total Six Pack Abs Video

Total Six Pack Abs Video

Check out this video I made for Total Six Pack Abs. You only get 30 seconds for free with video-making site animoto.com. So I couldn’t use all testimonials or write all that I wanted to in the clip. I think it looks pretty cool, though. What do you think? Check...
THT 3-Day Split Workout Logs

THT 3-Day Split Workout Logs

Last week I gave you guys a 3 day split workout. This was well received and it’s cool to see some of you guys putting it into practice already. Bear in mind that even if you aren’t normally pressed for time, you can always substitute this abbreviated...
The Most Unusual Six-Pack Abs Testimonial!

The Most Unusual Six-Pack Abs Testimonial!

This is the most UNUSUAL testimonial I’ve received so far! I’ve had feedback from both men and women, bagel shop owners, guys in their 20’s and 40’s, NPC competitors, and models. But this is the first time I’ve ever received fantastic...
Tricep Dips & Chest Dips. The Big Difference!

Tricep Dips & Chest Dips. The Big Difference!

You’ll note in THT 4 that I talk about 2 different types of dips. Understanding the difference is important guys, so please read this one and put it to work right away! There is one type of dip that is optimized for the chest, and one that is optimized for the...
Targeted Hypertrophy Training 4.0. Download Now!

Targeted Hypertrophy Training 4.0. Download Now!

It’s done! THT 4 is finished and ready to be downloaded right now! It’s BIGGER, BETTER, and the most EFFECTIVE version of THT yet! If you’re ready to pack on new slabs of muscle, and you’re willing to do what it takes, this is the book you...
Does Caffeine Make You Fat?

Does Caffeine Make You Fat?

Ok guys, this is IMPORTANT! No matter what diet your on, if your guzzling coffee like it’s going out of fashion, you may be working against yourself! There is still no definitive answer to this question but I have recently come to my own conclusions on the...
Muscle Confusion

Muscle Confusion

A question that pops up from time to time goes something like this, “Mark, I’ve been told that I need to completely change my routine every few weeks and use different exercises in order to confuse the muscle and keep growing. However, you advise us to...
Best Bodybuilding Supplements UK

Best Bodybuilding Supplements UK

Where do I get my bodybuilding supplements? If you’ve been a long time reader of my blog, you probably already know. The great thing about this company is that not only do they make the highest QUALITY bodybuilding supplements in the UK, but they’re also...
THT 4.0 Progress Update (Part 2)

THT 4.0 Progress Update (Part 2)

Thought I’d give you guys a progress update on the soon to drop THT 4.0! 😀 I reckon I’m 50% way through and still on course for a late May publish date. Here’s a preview of the new cover… As I stated previously, I’ve renamed it to THT,...
“Bagel Guy” Gets Ripped With Total Six Pack Abs

“Bagel Guy” Gets Ripped With Total Six Pack Abs

I got an interesting testimonial with pics in my inbox recently that I had to share. What made it so interesting? This line…“My company is Bethesda Bagels and I hope this helps show I’m not a fake. www.bethesdabagels.com is my family business and...
Gary Taubes’ Diet & Cholesterol

Gary Taubes’ Diet & Cholesterol

Did any of you guys see Gary Taubes on the Dr. Oz show recently? Many diet bloggers out there, especially low-carb bloggers, tore Dr. Oz apart after the show for apparently being unfair. I thought the guy was actually quite decent throughout the program, but...
From Gut to Cut In 110 Days!

From Gut to Cut In 110 Days!

Finally making the decision to get RIPPED can be one of the most rewarding experiences you ever have. It’s not like the pleasure of eating a chocolate bar or a pizza. This is the type of pleasure you get to keep 24/7! No more embarrassment if and when you have...
New Total Anabolism 4.0 (Progress Update)

New Total Anabolism 4.0 (Progress Update)

Yes, you read that correctly. The next Total Anabolism book will be 4.0, not 3.2. I started working on it last week and was inspired to skip past the next smaller update and create the next generation of THT! In short, it’s going to keep you training and growing...
How To Warm Up

How To Warm Up

In my last article I talked about the importance and efficacy of Reverse Pyramid Training. While most people intuitively understand that it makes sense to start each workout with the heaviest weight you can lift, this MUST be preceded by an adequate warm-up. Why is it...
Reverse Pyramid Training – Start At Max Strength

Reverse Pyramid Training – Start At Max Strength

Does it make sense to start your workout at a light weight and gradually build up to your maximum lift? I say it doesn’t. I think it’s incorrect and counter-productive for the following reason… The only time that you have 100% of your strength intact...
Holy RIPPED Abs, Batman!

Holy RIPPED Abs, Batman!

A pic was uploaded to the MuscleHack Facebook page the other day. I was impressed with this guy’s abs to say the least! He wrote beside the pic, “Total Six Pack Abs is the best program available“. So I thought to myself, “Ok, I wanna see this...
What To Do In Between Sets To Maximize Growth

What To Do In Between Sets To Maximize Growth

There is something you can and SHOULD be doing between sets to MAXIMIZE your size and strength gains! Something so simple it’s shocking! It ISN’T… Stretching (bad idea) Posing Flexing Any form of cardio whatsoever It IS… resting/chilling/doing...
The Ultimate Warrior Agrees With Me

The Ultimate Warrior Agrees With Me

So it turns out the Ultimate Warrior agrees with me. The Ultimate Warrior? Yep! I was a huge Warrior fan as a kid. I just loved all things WWF (as it was called at the time). So I’m pleased to learn that he is in agreement with me. I know you’re wondering,...
MuscleHack Merchandise Now Available!

MuscleHack Merchandise Now Available!

The time has come! Grab your MuscleHack tank top right now! I decided to go with this style of top since it is the perfect style for wearing when training. I’ve already bought mine and it’s on its way to me! Can’t wait!  🙂 There are 2 MuscleHack...
Massive Muscle Gains: Want 12lbs Of Muscle This Year?

Massive Muscle Gains: Want 12lbs Of Muscle This Year?

In my last article detailing yet another reason not to do cardio on a bulking cycle, I said the following… “Are you getting fat when “bulking”? It certainly isn’t because of a lack of cardio. It’s because you’re eating too much. The often recommended 500...
1 More CONFIRMED Reason Not To Do Cardio!

1 More CONFIRMED Reason Not To Do Cardio!

It should come as no surprise to you by now that I think that doing aerobics/cardio in addition to your lifting program while on a GAIN cycle is… * Stupid * Nonsensical * Counter-productive * A waste of time * And a waste of energy and RECOVERY ability…...
Total Six Pack Abs 2.1 Released! Download Now

Total Six Pack Abs 2.1 Released! Download Now

Total Six Pack Abs 2.1 is hot off the press right now! This is the best, most effective version yet! But this post is not simply to make you aware of the update; I’m letting you know that I’m offering a pretty MASSIVE DISCOUNT to celebrate the new edition!...
Tribulus Terrestris Review

Tribulus Terrestris Review

I’ve been asked a few times by readers about a particular ‘testosterone booster’. They’ll say, “Does Tribulus work?“, “What’s the best tribulus supplement?“, “Are there any side effects of tribulus?“....
Muscle Hacker’s Six-Pack Chocolate Muffins!

Muscle Hacker’s Six-Pack Chocolate Muffins!

If I told you that you could eat chocolate muffins and still BLAST away fat because they contained just 1g carb per muffin, would you believe me? I created this recipe myself. I basically wanted a way to enjoy these kinds of treats and still get ripped at the same...
Why 2 Reps Per Set Won’t Cut It

Why 2 Reps Per Set Won’t Cut It

Quick Tip! So you’re approaching the end of a THT cycle and you are beginning to plateau on a few lifts. You decide to drop the rep range to 4-6 reps to failure to help BLAST through it as recommended. Why not all the way down to 2 reps? Why can’t you...
Best Protein Bar On The Market (Low Carb)

Best Protein Bar On The Market (Low Carb)

Actually, this isn’t just the best low carb protein bar, but the finest protein bar of any variety out there – period! I have NEVER recommended any commercial protein bars in my life. They’re basically candy bars dressed up as something healthy. The...
Targeted Hypertrophy Training: Exercise Bank

Targeted Hypertrophy Training: Exercise Bank

Please BOOKMARK this post! You will need to come back to it often when you want to change an exercise between THT cycles. Or perhaps you’re just bored with an exercise and need a change for psychological reasons. There are thousands of exercises out there, many...
The THT 2.0 Training Cycle – Deconditioning (part 4)

The THT 2.0 Training Cycle – Deconditioning (part 4)

In order to MAXIMIZE muscle gains you need to take a well deserved break every now and then. Specifically I’m talking about talking a full week away from training altogether. This principle literally means that you do less and gain more! This isn’t wishful thinking,...
Stop Lying – Steroids Make A MASSIVE Difference

Stop Lying – Steroids Make A MASSIVE Difference

Have you noticed the growing trend over the last few years to defend steroid use? While taking roids is someone’s private business and nothing to do with me, what I DON’T like is steroid-users trying to say, “They don’t make much difference;...
How Many Reps To Build Muscle?

How Many Reps To Build Muscle?

How many reps are optimal for promoting muscle growth? It’s a question that is asked all the time. And there’s also much confusion over the issue. However, it CAN be answered. While there is no magic number of reps, we can be sure that there is at least a...
Eat Your Egg Yolks For Muscle Growth & Health!

Eat Your Egg Yolks For Muscle Growth & Health!

One of the more annoying parts about being in the bodybuilding game is hearing about people throwing away their egg yolks and eating ONLY the white. Why do they do it? All the cholesterol is in the yolk so it’s bad, right? Not a chance. Egg yolks are a fantastic...
3 Spots Left For Personal Coaching. Register ASAP!

3 Spots Left For Personal Coaching. Register ASAP!

3 spots have just become available for December’s Personal Coaching service. 3 people have dropped out and I can take you on right now if you’re ready! If you haven’t read the details on my Personal Coaching program, I’ll summarize them...
Guy Torches Fat & Builds Muscle…Here’s The Pics

Guy Torches Fat & Builds Muscle…Here’s The Pics

I received an awesome testimonial from a MuscleHack reader that I had to share with you guys. Shalin Patel caught my attention with the following statement… “Every transformation I see shows overweight people who undergo dramatic weight loss to reveal...
Download Total Anabolism 3.1 FREE Now!

Download Total Anabolism 3.1 FREE Now!

The very BEST edition of Total Anabolism is here! It’s also the most concise version yet. I have condensed and simplified the information inside so that you can read this short book in an hour or so and know EXACTLY what needs to be done to maximize muscle...
The Best Way To Gain Muscle Mass

The Best Way To Gain Muscle Mass

I’m currently writing the new Total Anabolism book and wanted to share with you the following which will become one of the early chapters… The most important statement to be made regarding intensity is this: You should ALWAYS train to muscular failure!...
Download Free MuscleHack iPhone App Now!

Download Free MuscleHack iPhone App Now!

MuscleHack has gone mobile. The FREE iPhone app: Displays the latest 25 MuscleHack articles Calculates your body fat Calculates how long it will take you to get a six-pack Allows you to purchase T.S.P.A. from your phone Updates will be coming which will add much more...
MuscleHacker’s Blueberry Protein Pancake Recipe

MuscleHacker’s Blueberry Protein Pancake Recipe

Ready for some pancakes that actually fuel muscle growth? 😀 I formulated this tasty treat myself out of frustration quite honestly. (The pics in this post are from a batch I made just yesterday.) I wanted a snack that was high in protein but didn’t have whey...
Which Weight Lifting Accessories?

Which Weight Lifting Accessories?

Some weight lifting accessories and attachments are must-haves. Some are optional. Some are a waste of money. In this video I’ll guide you through the accessories I’m using at the moment and also show you some attachments I’m using too. Watch the...
How People Get Fat & How To Stop It!

How People Get Fat & How To Stop It!

Detractors of low-carb, or anyone who believes there’s more to it than Calories, often say quite firmly: Calories are the  bottom line! This is usually followed up with: The laws of thermodynamics cannot be violated! No kidding? Do they really think we’ve...
Saturated Fat: Not Guilty As Charged!

Saturated Fat: Not Guilty As Charged!

Afraid of saturated fat? Think it’s going to kill you? The lipid hypothesis is wrong. Dead wrong. In fact, not only is it wrong, but your gains as a bodybuilder are being hampered by eliminating foods containing saturated fat and cholesterol – more on this...
Total Six Pack Abs 2 – The Furnace!

Total Six Pack Abs 2 – The Furnace!

Total Six Pack Abs 2 is here! The NEW official title is: Total Six Pack Abs 2 – The Furnace! This book is the single best piece of work I’ve ever done. I’m very happy and proud with how it has turned out.  🙂 What does it mean for you? I am convinced...
The Six Pack Calculator. Input Your Stats Now!

The Six Pack Calculator. Input Your Stats Now!

You can now tell how long it’s going to take you to get a six-pack AUTOMATICALLY just by plugging in your stats. In a previous post entitled “How Long Does It Take To Get Six-Pack Abs” I told you how to work this out manually for yourself. Now you...
Download Free Workout Logs For THT Volume Cycle

Download Free Workout Logs For THT Volume Cycle

Track the progress of your THT volume workouts! I’ve created workout logs for you to download now. Not tracking your workouts? I can say with absolute certainty that your workouts are NOT optimal if you are not. If your mind does not have a target to reach...
How Building Muscle Is Like Taking Out A Loan!

How Building Muscle Is Like Taking Out A Loan!

If you know the process of taking out and paying back a loan, you know all about building muscle! The process of building muscle is not that difficult to understand. If you’re confused (or you know someone who is) this analogy will end that confusion once and...
What Drew Carey Can Teach You About Fat Loss!

What Drew Carey Can Teach You About Fat Loss!

“Damn! What happened to Drew Carey!?” That was my reaction when I opened my RSS reader this morning and clicked on Jimmy Moore’s ‘Livin La Vida Low Carb‘ blog. Drew got thin! I don’t watch a lot of TV so I haven’t seen the guy...
And The Winner Is…..Low Carb

And The Winner Is…..Low Carb

I wanted to share this little video with you. I believe it’s from 2008 when the results of a study on 3 diets had just been published. The diets were: Low Carb Low Fat Mediterranean The clip is from Good Morning America (I think). I’m not offering this...
Stability Ball For The Abs?

Stability Ball For The Abs?

Ever wonder if the stability ball is as effective as some of the fitness ‘experts’ would have you believe? Can you really build an impressive midsection with a big piece of inflatable rubber? Let’s take a look at this objectively. First, let me state...
The Best Of MuscleHack

The Best Of MuscleHack

I’m just back from a short holiday. Good times! 😀 I ate loads of unhealthy food and picked up a few new freckles from all the lying around in the sun I did. I beat my brother at golf, tried my hand at snorkeling (couldn’t breath properly!), and climbed my...
Targeted Hypertrophy Training – NEW Volume Cycle!

Targeted Hypertrophy Training – NEW Volume Cycle!

Ready to grow? Want to stimulate each body part more than you probably ever have before? The new THT cycle is here! This is a higher volume (more sets) approach and looks more like the old T.A. 2.0 cycle. I’ll be going away for a couple of weeks and I know that...
Wow! 27% Body Fat To A Six-Pack! (Pics)

Wow! 27% Body Fat To A Six-Pack! (Pics)

If you’ve read Total Anabolism 3.0 in its entirety you’ve no doubt come across the awesome testimonials toward the back. One of those is from a guy who now looks like a brand new person. His name is Darshan Weerasinghe, from Colombo, Sri Lanka. When these...
Total Anabolism 3.0 – Frequently Asked Questions

Total Anabolism 3.0 – Frequently Asked Questions

It’s been a week since Total Anabolism 3.0 was unleashed to the public. Questions have been coming in thick and fast which I will now address. Some of the questions are answered clearly and emphatically in the book itself. I said right from page one that you...
Total Anabolism 3.0 Is Here – Download Now!

Total Anabolism 3.0 Is Here – Download Now!

It’s here! Total Anabolism 3.0 is hot off the press and ready for your consumption. I know you don’t want to hear me waffle on so let me just quote a few lines from the opening of the book… Welcome to Total Anabolism 3.0 – the most effective version...
How To Do Barbell Squats

How To Do Barbell Squats

Barbell squats are one of the most complex movements in terms of multiple teaching points. And you HAVE to get it dead right or you’ll end up hurt. Let’s have a look at how to do them safely and effectively. (1) Set the safety pins just lower than the...
How To Do Leg Presses

How To Do Leg Presses

Leg Presses are a great exercises that will be included in THT training. So let’s have a look at the form as it pertains to a routine designed for hypertrophy. (1) Keep your feet flat on the platform about shoulder-width apart. Have your toes pointing out...
How To Deadlift Properly

How To Deadlift Properly

The Deadlift is a compound exercise primarily for the lower back. They also work the: quads hamstrings gluts traps forearms However, there is a high-risk of injury with the deadlift due to the nature of the movement and the amount of weight involved. It is therefore...
How To Do Weighted Dips

How To Do Weighted Dips

Dips are a compound exercise for the: Triceps Shoulders Chest In THT, we will perform them with parallel bars and also lean forward to really bring the chest into play. Furthermore, once you get past a certain level of strength you need to add weight in order to...
The McManus Tricep Pushdown!

The McManus Tricep Pushdown!

What the heck is the McManus Tricep Pushdown? Well you know that THT is all about MAXIMIZING muscle fiber recruitment. You also know from a previous post that in order to achieve this in the triceps we need an exercise that will: straighten the arm (from a position of...
Cable Lateral Raise – Best Deltoid Exercise?

Cable Lateral Raise – Best Deltoid Exercise?

I’m going to show you a shoulder exercise you’ve NEVER seen before. That’s because, to the best of my knowledge, I created it. Now, I’ve already talked about what is possibly the best single set (utilizing the pre-exhaust method) for...
How To Do Close Grip Pulldowns

How To Do Close Grip Pulldowns

In my last article, I detailed how to do Pulldowns – a compound movement for the lats. Now, Close Grip Pulldowns will also feature in the new THT program. What Are Close Grip Pulldowns? Close Grip Pulldowns are a compound exercise that will work the: Lats Biceps...
How To Do Lat Pull-Downs Correctly

How To Do Lat Pull-Downs Correctly

In this article I’ll show you how to use Lat Pull-Downs to develop awesome lats, THT style. Compound exercises don’t usually take the intended body part into a position of maximum contraction. They therefore cannot place any resistance in the one position where the...
10 Funny Workout Fails

10 Funny Workout Fails

Here’s 10 workout fails that really made me laugh. I want to devote more time on getting the new Total Anabolism done and dusted for you guys so I thought I would publish a quick and easy article like this one. It’s coming in the next week or 2 guys,...
The Ultimate Deltoid Workout

The Ultimate Deltoid Workout

The shoulders make a HUGE difference to your appearance. They add a lot of width to your frame and make you look GOOD in general. So let’s develop some boulders on top of our arms! Like any other muscle, to stimulate as much growth as possible we need to recruit...
Do Compound Exercises Really Build More Muscle?

Do Compound Exercises Really Build More Muscle?

Search the web and you’ll no doubt be advised by most muscle heads that compound exercises are where it’s at. Some routines out there are ‘compound-only’ zones, excluding the so-called “inferior” isolation movements. Apparently...
How To Overload Muscle And Grow!

How To Overload Muscle And Grow!

In one of my recent articles I talked about how to ‘flip the growth switch’ for new muscle gains. Imagine applying pressure to a light switch with your finger. Up to a certain amount of pressure the switch won’t flip. However, once a very precise amount of pressure is...
The Science Of Fat Loss

The Science Of Fat Loss

Fat Loss – What’s The Deal? Is it Calories in vs Calories out? Is it purely hormonal? Is it both? Confused? You probably are if you’ve listened to all the conflicting advice out there. Today I want to show you a couple of videos by 2 people I look up...
Build Muscular Calves With Calf Raises

Build Muscular Calves With Calf Raises

Maximizing muscle fiber recruitment and growth stimulation is actually quite easy when it comes to the calves. People often complain that the calves are stubborn but they really aren’t. People just train them incorrectly. Think about it: The calves get...
How To Build Six Pack Abs

How To Build Six Pack Abs

Want a six-pack? I’m sure everyone reading this does! Apart from having a low body fat percentage, getting rock-hard abs is actually quite simple. Previously in this series of articles on the best exercises for each body part, we’ve said that in order to...
How To Get Bigger Forearms With This 1 Exercise

How To Get Bigger Forearms With This 1 Exercise

Want bigger forearms? You can have them if you understand how to train them for maximum muscle fiber recruitment. To do so the exercise chosen needs to: Work along the path of the function of the forearms Provide resistance at the peak contraction point of the...
2 US Soldiers Get Ripped And Show You Their Pics!

2 US Soldiers Get Ripped And Show You Their Pics!

You’d be surprised at how many US soldiers stationed in different parts of the world follow my programs! Whether it’s a workout program like THT, or a diet program like MANS, GLAD, or Total Six Pack Abs (diet & workout), they commit to a goal, then...
How To Get Lats Like A Bat’s!

How To Get Lats Like A Bat’s!

We all want that sexy, athletic “V” shape to our bodies. So let’s get it! Let’s see how we develop a wider, thicker back. In this article you’ll discover the single best movement for stimulating the growth of the lattisimus dorsi....
The Power Of The ‘Anabolic Window’

The Power Of The ‘Anabolic Window’

During your workouts there is a window of opportunity in every set in which to stimulate the body to build muscle. You CANNOT afford to mess this up so please take this short time to read this article. MuscleHack specializes in muscle growth. Other sites may focus...
(Video) The Best Trapezius Exercise For Growth

(Video) The Best Trapezius Exercise For Growth

If you’ve ever had trouble building up the trapezius muscle, you won’t for very muscle longer. To discover which exercise will produce the most muscle growth we first need to look at the muscle’s function, then find a movement that can provide...
The Best Exercise For Big Triceps

The Best Exercise For Big Triceps

The triceps account for about 2/3rds of the size of your arms. If you want big arms, you better work them correctly to stimulate growth. This exercise will recruit MORE FIBERS and ignite MORE GROWTH than anything else out there. Don’t delay in putting this one...
How To Make Incredible Gains In The Next 28 Days!

How To Make Incredible Gains In The Next 28 Days!

My Online Personal Training Program, ‘A Month Of Mass’ starts tomorrow, Monday February 1st. This training system is purpose-designed and scientifically-based to induce muscular hypertrophy i.e. the increase in diameter of muscle fibers. It is the same protocol in...
How To Build Muscular Pecs Like A Cartoon Superhero!

How To Build Muscular Pecs Like A Cartoon Superhero!

If you want to develop huge, beefy pecs like a cartoon superhero, read and watch the following. Previously I’ve said that in order to maximize growth stimulation for any muscle you must do the following: Work along the path of that muscle’s function Have resistance at...
Can A 46 Yr Old Really Get Muscular And Lean? Look!

Can A 46 Yr Old Really Get Muscular And Lean? Look!

If you’ve ever blamed your age for your physical conditioning, cut it out right now! Armin, a 46 year old guy from Germany recently contacted me to express his interest in my upcoming ‘A Month Of Mass‘ Online Personal Training program (starts 1st Feb...
Build Huge Biceps With This Unique Exercise!

Build Huge Biceps With This Unique Exercise!

If you’re someone who is frustrated with your biceps, or you’ve got big biceps but want them even bigger, don’t go anywhere for the next 5 minutes! I’ve a new favorite exercise that I believe is the most effective exercise for stimulating...
6 Ways To Get The Body You Want In 2010

6 Ways To Get The Body You Want In 2010

Check this out… I was watching the local news last night (something I don’t often do). The last section asked people on the street if they had set New Year’s Resolutions and how they planned to stick to them. Were people enthusiastic? No Excited? No...
The Arms Blast Experiment: The Results!

The Arms Blast Experiment: The Results!

In a recent post I recruited some lab rats to test out an exciting new experimental bodybuilding protocol I had developed. The initial goal was to see if I could come up with a way to gain half an inch on your arms in just 7 days! Considering most people (excluding...
Easy Chicken A La King Recipe

Easy Chicken A La King Recipe

Fancy a whopping 47 grams of protein in a tasty, easy meal? This is a recipe I had completely forgotten about up until recently. I used to eat this meal regularly before I started my carb-cycling lifestyle a few years ago. However, after my summer ’09 cut, I...
What Is Creatine & How Does It Work?

What Is Creatine & How Does It Work?

Do you want to know the REAL scoop on creatine? Does it work? Will it make you big? Is it safe? Most importantly? How the hell does it actually work? What does it actually do? If you want to know, READ THIS ARTICLE. Not only will you be clued in, but you’ll be...
Are Weight Lifting Hooks Better Than Straps?

Are Weight Lifting Hooks Better Than Straps?

Some lifts take considerable forearm strength to execute. There’s nothing wrong with that, but what happens when your grip is too weak to allow you to train the intended body part to failure? A while ago I recommended lifting straps to get the job done. But now...
How Did This 40+ Guy Get A Youthful Six-Pack?

How Did This 40+ Guy Get A Youthful Six-Pack?

If you think it’s too late to get ripped at 40+ years of age, you’re wrong. STOP selling yourself short! This post will be VERY encouraging to guys and girls who fit into this category, and motivational for everyone else. One of the biggest surprises I had...
At Last! A Delicious & Easy “Muscle” Dessert

At Last! A Delicious & Easy “Muscle” Dessert

Huh? A muscle dessert? Imagine tucking into a sweet, delicious dessert that actually fed your muscles, NOT your waistline. Now imagine that this high-quality protein snack was low in calories, carbs, and fat. Sound impossible? It’s not, and I’m about to...
Do Myostatin Inhibitors Work? (With Muscular Dog)

Do Myostatin Inhibitors Work? (With Muscular Dog)

You’re going to see some weird and wonderful things in this article! Some animals (including people) have the ability to develop a freakishly large musculature in a much shorter period of time than the rest of us. In my last article about bodybuilding genetics I...
(Video) Can Training To Failure Lead To Injury?

(Video) Can Training To Failure Lead To Injury?

A lot of people are avoiding the most productive rep in a set because of an undue fear of injury. In my last post I put forward the case for continuing a set until muscular failure when the goal is to maximize muscular growth. However, you may have heard it said that...
High Reps & Low Weights – Good For Cutting?

High Reps & Low Weights – Good For Cutting?

The bodybuilding world is bursting at the seams with fiction. Science, logic, and reason are NOT the cornerstones of this particular industry; tradition and hype unfortunately are. I mean, who wants to develop a sound theory of this particular branch of exercise...
How To Know If You Are Really Building Muscle

How To Know If You Are Really Building Muscle

If you want to grow you have to know! This means that there must be some sort of objective means by which to measure your results. Without this you could be making no progress at all and not even knowing it. Now, some people measure their muscle gain by scales. While...
Attention Bodybuilders: The Case Against Cardio

Attention Bodybuilders: The Case Against Cardio

Are you ‘doing cardio’ alongside weight training? Is your primary goal at this time to build muscle? If you answered ‘yes’ to the 2 questions above, it is my position that you are actually working against yourself. In this article I will put...
Bodybuilding Recipe: Beef Chili

Bodybuilding Recipe: Beef Chili

Here’s another Low Glycemic Load muscle recipe: Beef Chili. It’ll only take about 15 minutes to cook this high-protein bad boy. It’ll have a minimal impact on your blood sugar at a glycemic load of just 6 for the whole meal! This also means you can...
Bodybuilding Recipe: The Muscle Taco

Bodybuilding Recipe: The Muscle Taco

My favorite low-carb dish of all time is now available in a low-glycemic load, lower-fat form: The Muscle Taco or Taco Salad. This really packs a protein punch and is one of the most delicious muscle-dishes you could eat! Here’s the all-important nutritional...
How To Have Ripped Abs All Year-Round

How To Have Ripped Abs All Year-Round

This will be an invaluable article to those of you who have attained a nice, defined six-pack and want to keep it that way. Yes, you can have a year round six-pack when you know what to do AND are willing to do it. We all know that it’s hard to stay away from...
Low GL Breakfast Muesli Recipe

Low GL Breakfast Muesli Recipe

Here’s a healthy, ‘low-glycemic load’ muesli recipe to get you started in the morning. What I suggest you do is keep the following ingredients together in a large container; that way you can just pour it out like cereal from a box (just make sure you...
Low Glycemic Carbs – The Anti-Aging Diet

Low Glycemic Carbs – The Anti-Aging Diet

I’ve talked about the fattening properties of sugar time and time again on this blog. However, sugar has another VERY unwanted side-effect – it makes you look old before your time! That’s according to Yahoo’s ‘Skin Guru’ Dr. Leslie...
Muscle Recipe – Proast! High-Protein French Toast

Muscle Recipe – Proast! High-Protein French Toast

Another tasty muscle recipe for you that’s low in Glycemic Load. Miss French toast? Now you can have this high-protein version to feed your hungry muscles and satisfy your taste buds. Ideally, the type of bread to use is Rye kernel (pumpernickel) bread, which...
Quick High Protein Muscle Recipe – Proats!

Quick High Protein Muscle Recipe – Proats!

I love easy, high-protein recipes. This one is 100% G.L.A.D. Diet approved and is ridiculously easy to make! The GL for this recipe is 10, so it’s a good choice in terms of controlling blood sugar levels. Introducing ‘Proats’. Yep – high-protein...
Fat Loss Secret – How To NEVER Stall Again

Fat Loss Secret – How To NEVER Stall Again

As it’s cutting season for a lot of people I thought I would address one of the most common problems faced by fat-strippers at this time… Are fat-loss stalls inevitable when cutting? The short answer is NO. The long answer is still NO, but only if you take a...
The Quickest, Easiest, High Protein Snack!

The Quickest, Easiest, High Protein Snack!

You’re going to LOVE this one. It’s tasty and couldn’t be easier! Seriously, it kinda tastes like french toast 🙂 . Ever heard of halloumi cheese? I hadn’t until last week. I saw a pic for a cheese recipe that looked just like the one at the top...
The 1 Simple Rule To Build Massive Muscle

The 1 Simple Rule To Build Massive Muscle

Over the past weekend I was thinking about how to simplify the fundamentals of training to maximize muscle growth. I mean, is there one rule that can sum it all up? 1 word? 1 phrase? 1 sentence? This 1 principle should contain all others and should be simple enough to...
Ectomorph-Turned-MuscleHacker Gains 15lbs Of Muscle!

Ectomorph-Turned-MuscleHacker Gains 15lbs Of Muscle!

I LOVE reading all the positive emails I get. Helping change people’s lives is one hell of an experience 😀 . I love it even more when there are pics attached! Earlier today I received an email from Jason Glover, a guy in Jersey. Jason is an ectomorph or...
How To Build Up Your Upper Chest

How To Build Up Your Upper Chest

I think everyone has some body parts they’re not happy with. It doesn’t matter how long you’ve been training, there’s probably still some body part that just irritates you. For me it’s shoulders and upper chest. Don’t get me wrong;...
Do You Really Need Carbs To Workout Effectively?

Do You Really Need Carbs To Workout Effectively?

One of the major criticisms of low-carb nutrition is the assertion that carbohydrates are NEEDED by the body to power effective workouts. Does science actually back this idea up? Are there other alternatives to carbs? Let’s have a look. There’s no doubt...
Muscle Mind Hack #3 – The ‘Arnold’ Secret!

Muscle Mind Hack #3 – The ‘Arnold’ Secret!

Could VISUALIZATION be the key to massive muscle gains? I certainly visualize, and I know it’s something that Arnold Schwarzenegger recommended. In fact, visualization is something that almost all successful people have in common, no matter what their particular...
The Muscle Hacker Gets Social!

The Muscle Hacker Gets Social!

Check it out! Thanks to YOU guys I have been able to reduce my hours at work recently. 🙂 What this means to you is that there’ll be more frequent posting AND more social networking. Posts at MuscleHack have been pretty sparse over the last few months, but I’ll be...
Low Carb Cheese Cracker Recipe!

Low Carb Cheese Cracker Recipe!

Man, sometimes you just NEED that crunching sensation when low-carbing. Since we’re off all those awful refined carbohydrates, the store-brand cheese crackers just WON’T do! Luckily I’ve come up with the easiest low-carb cracker the world has ever...
Pictures From My First Successful Cutting Cycle

Pictures From My First Successful Cutting Cycle

I found some cool pics you might be interested in seeing. I was recently looking through an old hard drive and found pics from my first successful cutting cycle. I didn’t put a date on them but I’m pretty sure these are from October 2006, about a year...
How To Live A Life Without Limits

How To Live A Life Without Limits

The word ‘LIMITATION‘ is so repulsive to me. The idea that I CAN’T do something, or that there’s only so much I can experience is too horrible to contemplate. Holding the opposite attitude will change your life, and I can prove it. Einstein...
The Case For Creatine

The Case For Creatine

If you would like: Increased Muscle Size Better Workout Performance Faster Recovery …then you should be supplementing with creatine. I know a lot of you still don’t (or won’t) take it. I believe this is a mistake; creatine works AND it has been...
New Version Of Total Anabolism Is Here!

New Version Of Total Anabolism Is Here!

It’s here! The latest, most complete version of Total Anabolism! T.A. is now an 82 page freebie that will transform your body if you act on the information revealed. So what’s different? The only major difference is that I have switched THT training back...
Standing Dumbbell Shoulder Press – Video

Standing Dumbbell Shoulder Press – Video

A great alternative to the barbell shoulder press is the dumbbell shoulder press. This is especially relevant for guys that are new to the game. Guys that have been going strong for at least a year will soon have to move on to the barbell press as heavy-ass dumbbells...
Avoid These 11 Muscle Blunders To Succeed!

Avoid These 11 Muscle Blunders To Succeed!

Want to build NO muscle whatsoever? Want to bust your ass week after week, month after month and make NO progress AT ALL! Heck that’s what happens to most guys, so let’s watch what they do and do the opposite. Oh, by the way, want to do all the above while...
How To Do Bent Over Barbell Rows – Video

How To Do Bent Over Barbell Rows – Video

Great lats will help you achieve the V shape that everyone wants, and I’m going to show you how to get them! About 6 months ago I was doing my barbell rows like most people, with decent results. That changed after I purchased Jeff Willet’s DVD training...
How To Do Alternate Dumbbell Bicep Curls – Video

How To Do Alternate Dumbbell Bicep Curls – Video

When people know you workout, they often want to ‘sample’ your results. Guess what body part they want to see? You got it, your bulging biceps. So you’d better learn to work them correctly if you want to MAXIMIZE bicep growth. This video tutorial will show you how to...
Military Press / Overhead Press Video Tutorial

Military Press / Overhead Press Video Tutorial

Get this exercise right and you’ll be well on your way to having boulders for shoulders! Equipment you need: Barbell Rack (optional but highly recommended) Gloves (optional) Although the rack is optional, I really recommend it. Barbell Presses are one of those...
Want Ripped Abs? Here’s The Blueprint!

Want Ripped Abs? Here’s The Blueprint!

A new, even more EFFECTIVE version of Total Six Pack Abs has just been released. Here’s the deal: You’ll get RIPPED ABS in the fastest time possible! You can actually BUILD MUSCLE while you OBLITERATE FAT These 2 facts coupled mean that by the end of the program...
There’s An Opportunity To Build Muscle Every 2 Minutes!

There’s An Opportunity To Build Muscle Every 2 Minutes!

Hi guys! Yeah, yeah, I know – it’s been a while. I’ve been busy with a BIG update of Total Six Pack Abs – it’s about to be bigger, better and MORE EFFECTIVE than ever! Good thing since summer is just around the corner! 😀 Ok, today I want to talk about something...
8 Reasons For Hitting A Plateau And How To SMASH It!

8 Reasons For Hitting A Plateau And How To SMASH It!

Anyone that has been lifting weights for at least a year will undoubtedly have experienced the dreaded PLATEAU! You know what I mean….. You lift and lift, week on week, and can’t seem to get even 1 more rep at a certain weight. Is all hope lost? Certainly...
The Muscle Hacker Interviews IFBB Pro Jeff Willet!

The Muscle Hacker Interviews IFBB Pro Jeff Willet!

I recently had the unique privilege of interviewing one of my idols – IFBB Pro Bodybuilder Jeff Willet. I first became an admirer when I read some interviews with him a few years ago. His philosophy was refreshingly simple – NO gimmicks and best of all, he...
Build Muscle & Lose Fat With This Stew!

Build Muscle & Lose Fat With This Stew!

I came up with the easiest Beef Stew recipe in the world! It’s high in protein to feed those hungry muscles and the fat will keep your testosterone levels up. Also, it’s low in carbs so there’s no concern about fat gain. In fact, if you’re like many of my readers, you...
How To Get Anything You Want Out Of Life

How To Get Anything You Want Out Of Life

In this article I will introduce you to a formula that will allow you to accomplish virtually anything you want in your life. It’s a success formula, or ‘The Ultimate Success Formula’ according to guru Anthony Robbins. It was modeled from the behaviors and attitudes...
How To Do Upright Rows With Optimized Form

How To Do Upright Rows With Optimized Form

Upright Rows: An easy exercise to get completely wrong! You really have to watch your form here. In THT training I recommend hitting the traps with a couple of ‘direct stimulation’ sets. This is because the traps come into play so much with your shoulder and back days...
8 Ways To Bench Press Safely Without A Spotter

8 Ways To Bench Press Safely Without A Spotter

If you work out alone, you’re placing yourself at an increased risk of injury. Some exercises like the bench press favor a spotter. Knowing you’ve got someone there who can assist you if you can’t complete your last rep puts your mind at ease. Having said that, I work...
How To Incline Bench Press Correctly

How To Incline Bench Press Correctly

In my last article I explained how to flat bench press correctly. Now let’s take a look at how to incline bench press in a way that really stimulates the upper portion of the pecs. Firstly, understand that inclines are very important to emphasize the line of...
How To Flat Bench Press With Correct Form

How To Flat Bench Press With Correct Form

Great pecs look, well…Great! My pecs are probably my favorite body part. I’ve managed to develop pecs that are exactly like I envisioned when I got started (see my pic in the footer for a good pec shot). I didn’t get them by trying to impress other...
Low Carb Chinese Food – Seriously!

Low Carb Chinese Food – Seriously!

I’m so happy! Last week I found a dish in my local Chinese Takeaway that’s VERY low-carb. It’s simply called ‘Chicken & Mushroom’ and consists of Chicken Mushrooms Onion Carrots – only a few slices Chicken Stock That’s it. But it’s deceivingly delicious! Here’s...
Build Bulging Biceps With EZ Bar Curls

Build Bulging Biceps With EZ Bar Curls

Today, I’m going to illustrate how to get the absolute best out of your ‘EZ Bar’ or ‘Curl Bar’ curls. Let’s face it: When people know you work out, 9 times out of 10 it’s your biceps they want you to flex. So let’s make EVERY set as effective as it...
Submit Your Article Ideas To MuscleHack

Submit Your Article Ideas To MuscleHack

* Is there a question that’s bugging you? * Is there a topic you’d like covered? * Is there an aspect of your training or diet that I could help you with? * Do you think I have missed something? Just let me know! This is an opportunity for you to tell me...
Build Big Triceps With Tricep Cable Push Downs

Build Big Triceps With Tricep Cable Push Downs

Tricep Cable Push Downs – another fantastic tricep exercise. I think it’s always wise to incorporate a cable movement into your tricep workout. This video post demonstrates ‘optimized form’ to help you really get the most out of your push-downs. Like...
Best Bodybuilding Supplements For Success!

Best Bodybuilding Supplements For Success!

“Mark, what do you think of supplement X?” or, “Is supplement Y effective?” or, “Mark, what are the best bodybuilding supplements?” Regular readers of this site will know that my supplement routine is quite modest. The majority of the time, the only actual...
The Perfect Human Diet

The Perfect Human Diet

If you’re not currently aware, there is a documentary coming later this year entitled, “In Search of the Perfect Human Diet“. Produced by investigative journalist CJ Hunt, the film reveals the truth about what has gone terribly wrong with our...
Dehydration Causes Major Strength Decreases!

Dehydration Causes Major Strength Decreases!

Just a small amount of dehydration will adversely affect your strength. Lower strength = submaximal workout performance You could literally be losing weeks, if not months, of potential gains by not adequately hydrating yourself. A 2008 study concluded that muscular...
How To Maximize Your Strength On Every Set

How To Maximize Your Strength On Every Set

Each individual set is an opportunity to build muscle. Don’t mess it up! In order to truly maximize your gains you need to ensure that you are as strong as possible on each and every set. A HUGE factor in dictating this is COMFORT. Remember this: You must set...
When To Increase Weight For Maximum Muscle Building

When To Increase Weight For Maximum Muscle Building

Ok, this really needs to be cleared up once and for all. In ‘Total Anabolism‘ I wrap up this subject with the following… “The weight you are lifting on each and every set should be light enough to allow 8 good reps, but heavy enough to prevent...
Guarantee Success With Incremental Weight Increases

Guarantee Success With Incremental Weight Increases

How much weight should you increase a set by when seeking to progressively overload a muscle group? This can truly make or break your gains, so let’s get it right. Let’s set the scene… You’re working your biceps It’s the third set – EZ bar curls You look at your...
Are Excess Calories Really Required To Build Muscle?

Are Excess Calories Really Required To Build Muscle?

Excess Calories are necessary – what an oxymoron! Think about that statement for a second, ‘you need more calories than your body needs to build muscle’ Huh?! I said it in response to a comment in a previous post and I’ll say it again, you need SUFFICIENT calories,...
Delicious Low Carb Pancake Recipe

Delicious Low Carb Pancake Recipe

I recently stumbled across a killer low-carb pancake recipe on YouTube. Bowulf, who has a lot of great low carb recipes, explains all in the video below. It’s a little more complex than the one I created for ‘Total Six Pack Abs‘ but I must say, they...
How To Make 2009 Your Best Year Yet!

How To Make 2009 Your Best Year Yet!

A new year is just around the corner and a fantastic opportunity awaits you! I’m not into New Year’s Resolutions so much as New LIFE Resolutions. Think about it for just a second. There is absolutely no rule that says you must be the same type of person...

My Creatine Experiment Update

A while ago I experimented with an alternative method of creatine supplementation. This was the short-term loading method: 3 days load (approx. 20 grams a day) 3 days off I have commented on my results on the forum and in ‘Total Anabolism 2.0‘, but I...
Best Mashed Cauliflower Recipe

Best Mashed Cauliflower Recipe

If you are looking for the most delicious mashed cauliflower recipe, you’ve come to the right place! The ingredients are simple: 1/2 head cauliflower 1 x tablespoon butter Salt Grated Parmesan It’s low carb, it’s healthy, and makes a great addition...
How YOU Can Make Money From My Blog

How YOU Can Make Money From My Blog

You can earn money just by being a MuscleHack visitor no matter where you live in the world! How much can you earn? $13.47 for each completed transaction! And NO it doesn’t cost you a penny….EVER! How many transactions can take place? That’s...
Creatine Facts! What Is The Best Creatine?

Creatine Facts! What Is The Best Creatine?

Ok, time for Mark to say, “I told you so”. Please DO NOT ignore this article, it may just provide you with much better muscle gains and more money in your wallet! Every few months a supplement company comes out with new product that’s “better...
Pre-Workout Caffeine Works!

Pre-Workout Caffeine Works!

I recently broke my caffeine habit after I realized I was guzzling down more coffee than any sane man should. This crept up on me slowly. I used to take 1 cup in the morning only. Then I had 1 when I arrived at work too (about 7.15am), then I added another at break...
How To Make A Low Carb Burger King Whopper

How To Make A Low Carb Burger King Whopper

You can make a low carb, protein-packed version of Burger King’s Whopper which tastes just as good as the original! This came about when I recently had a whopper while out shopping with my girl (weekend carb-up). It tasted so good I was determined to make a low-carb...
Will Wrist Straps Increase Your Muscle Gains?

Will Wrist Straps Increase Your Muscle Gains?

If you want maximum performance from your weight lifting sessions then you should invest in a pair of wrist straps. Here’s the idea: Take a heavy lift like deadlifts. Once you get to a certain level of strength, the weight you are lifting is going to make it so that...
Will A Low Carb Diet Raise Or Lower Cholesterol?

Will A Low Carb Diet Raise Or Lower Cholesterol?

You’re going to want to read this article. By the end of it you will know that: Dietary cholesterol is good for building muscle A high fat, low carb diet will not increase your risk of heart-disease You’ll also be able to silence the low carb critics who use heart...
Low Carb Homemade Ice Cream Recipe

Low Carb Homemade Ice Cream Recipe

Yes you read the title right. You can have ice cream on your low carb diet! Best part is, you probably already have all the ingredients in your kitchen right now. (The pics in this post are of the ice cream I just made before posting this). Some of my American readers...
How To Cut Up A Chicken Easily

How To Cut Up A Chicken Easily

Virtually all weight-lifters the world over depend heavily on chicken! I’ve recently stopped buying frozen chicken fillets and switched to whole chickens – they just taste so much better! Problem is, how do you cut the damn thing to get maximum meat with...
Will Taking Creatine Leave You Bloated?

Will Taking Creatine Leave You Bloated?

It’s pretty much universally agreed that creatine works! One concern that pops up from time to time is water retention. Some people complain that creatine will make them look smoother i.e. they’ll lose definition on it. They believe that there is more...
How Much Can You Bench? Who Cares!?

How Much Can You Bench? Who Cares!?

Gym Rat: “I can bench 300lbs man” MuscleHacker: “So what, are you expecting a round of applause or something?” The logical, commonsense advice I will share in this article will take you to your goals faster than the majority of lifters you’ll see at your local...
Happy Belated Birthday To MuscleHack!

Happy Belated Birthday To MuscleHack!

This website turned 1 year old on 1st November 2008. It’s been a great year and the site keeps improving and growing in popularity. MuscleHack has about 6500 subscribers at this time – that’s great for such a young blog, and beyond what I thought could be accomplished...
The Abdominal Workout Of Your Life!

The Abdominal Workout Of Your Life!

Are you ready for the abdominal workout of your life? The most critical component of a great ab routine is the form. Yet it’s the one thing that so many people get wrong! I’ve created an audio file that is designed to put an end to all of that. You listen to...
New Look & Some Changes to MuscleHack.com

New Look & Some Changes to MuscleHack.com

So, what do you think of the new look? It’s not the only change coming, read on. Firstly, it’s best viewed with Firefox or Google Chrome. Things are a little strange looking when viewed in Internet Explorer 6 and 7, like all the text being center-aligned....

A New Look MuscleHack Coming Very Soon!

Hopefully within the next few days MuscleHack will be undergoing a face lift. A kind reader has agreed to design a new WordPress theme for me! It won’t look drastically different but it should improve functionality and look a little better. If you have any...
What I Eat To Build Muscle – Daily Menu

What I Eat To Build Muscle – Daily Menu

One of the most popular questions emailed to me is… “Mark, what do you eat on the low-carb section on the MANS diet?” Firstly, I’ve got a thread devoted to this in the forum, check it out if you haven’t already. Regardless, I still get...
You Know You’re A Low-Carber When….

You Know You’re A Low-Carber When….

You know you’re a low-carber when: You can’t remember the last time you were in the cookies/biscuits aisle of the supermarket People look at you like you’re crazy when they see you ‘remove the bun’ You feel like an outcast at work outings that involve a meal People...
Easy Low Carb Chicken Fried Rice Recipe

Easy Low Carb Chicken Fried Rice Recipe

Chicken Fried Rice is one of my favorite dishes to pick up from my local Chinese take-away (only at the weekends of course). Making a low-carb version seemed impossible until I discovered the perfect substitute for rice – grated cauliflower. Here are the...
Should You Train To Failure In Every Set?

Should You Train To Failure In Every Set?

Maximizing the productivity of your workouts should be of paramount importance to anyone wanting to build an impressive physique. You will note in Total Anabolism 2.0, one of the main principles of THT training is the combination of: Going to ‘Positive Failure’ on...
Total Anabolism 2.0 Is Here!

Total Anabolism 2.0 Is Here!

It’s here! Total Anabolism 2.0. I guarantee that this book will lead to the best gains of your life if you fully implement the strategies revealed inside. You will be packing on new slabs of muscle like never before – that’s a promise! If you’re tired of busting your...

Trials & Tribulations

Total Anabolism was supposed to be here by now. Here’s why it’s not: (1) Last week my laptop charger spontaneously stopped working. I ran out of battery and was offline. (If you follow me on Twitter you’ll already know this). I therefore...

New ‘Total Anabolism’ Coming Very Soon

No new article today guys. I wanted to set aside some time to get the new version of my free book done. It’s almost there and I think you’re going to love it. I’m pretty sure it’ll be up for download someday this week. That said, I need your...
Creatine Capsules – Better than Creatine Powder?

Creatine Capsules – Better than Creatine Powder?

I recently purchased a tub of creatine capsules. The reason I did so was because the new way of taking creatine I am experimenting with requires me to load quite frequently. The caps, I thought, would be much more convenient for taking with me on the go. Sounds good...
Low Carb Pizza Recipe

Low Carb Pizza Recipe

Man I LOVE this recipe! Yes you can have pizza on a low-carb diet, but you have to make it yourself 😮 Think about it. All the ingredients in a pizza are low carb except the crust. There are 2 ways to get around this: Go Crustless! Use a Low Carb Tortilla as a base Now...
Low Fat Protein Bar Recipe

Low Fat Protein Bar Recipe

You can make tasty, healthy protein bars that are much cheaper than the commercial ones. This recipe makes an absolutely DELICIOUS protein bar. It’s… High in Protein High in Carbs Low in Fat This can be consumed as part of a 40/30/30 bodybuilding diet or...
I’m Sorry

I’m Sorry

I’m sorry. het spijt me Je suis désolé Es tut mir leid Sono spiacente Lo siento Why? I was reviewing the progress of MuscleHack recently. One of the issues I wanted to look at was topics I have covered and topics I have yet to get into. I realized something during...
100% Maximum Intensity In The Gym While Carb Cycling

100% Maximum Intensity In The Gym While Carb Cycling

If you’re not experiencing: 1 Powerful fat-free muscle gains and, 2 Great performances in the gym on the MANS diet… you’re doing something wrong. From the feedback I receive, no.1 is being accomplished by most if not all cyclical carb dieters. A few have expressed...
Natural Bodybuilders – How Big Can You Get Drug Free?

Natural Bodybuilders – How Big Can You Get Drug Free?

Your beliefs are determining your success and failure in every area of your life, you MUST change them! Read on… How successful can you be as a natural bodybuilder? A lot more successful than you might think. The limits we humans place on ourselves are enormous,...
High Protein Bedtime Snack

High Protein Bedtime Snack

Ok, this may seem a little obvious to some of you but…. Your Protein powder can make a neat little bedtime snack. You can make a nice little protein pudding for bedtime by simply adding a small amount of milk or cream & water. Just throw around 40 grams of...
Muscle Building Pills – Ibuprofen & Acetaminophen?

Muscle Building Pills – Ibuprofen & Acetaminophen?

Want more muscle faster? Take ibuprofen. Ok, that’s not advice I really want to give but apparently ibuprofen and acetaminophen are muscle building pills! A study has shown that taking the regular recommended dosage of ibuprofen and acetaminophen results in...
Building A Home Gym – Equipment You Need!

Building A Home Gym – Equipment You Need!

Building your dream body is an exciting endeavor! So is building a home gym! Let’s face it, driving to the gym, waiting on sweaty equipment and listening to know-it-all gym rats sucks! I thoroughly recommend you create your own in-home gym as soon as possible....
How To Get A Toned Body – Weight Training For Women

How To Get A Toned Body – Weight Training For Women

Attention Women! You want to know how to get a toned body? (Guys, read for information purposes only) * Do you want a sexy body? * Do you want that toned look? * Want a low body fat percentage? * Want small hips and a pert butt? I’m sure not many women answered ‘No’...
High Protein Recipe – Tuna Burgers!

High Protein Recipe – Tuna Burgers!

This is one of the best high protein snacks around. I came up with it myself out of need for a very simple, quick high protein recipe that was made with real food. The ingredients couldn’t be simpler: Tuna Eggs That’s it. It works better with tuna in...
Mind Power & Muscle – 4 Ways To Get Buff With Your Mind

Mind Power & Muscle – 4 Ways To Get Buff With Your Mind

If I were to say, “There’s a new supplement on the market that guarantees you’ll increase your weights and reps every single workout!” you might think it’s bullshit, or you might think “Where can I get it?” The truth is that you don’t need a supplement. You can...
The Best Way To Take Creatine Monohydrate

The Best Way To Take Creatine Monohydrate

I’m really excited about sharing this new way of taking creatine monohydrate with you today! 🙂 It comes from Paul Cribb of ast-ss.com who has done tireless research on the subject. According to Cribb, the traditional approach could be destroying “70-80% of...
Beef Chilli Recipe

Beef Chilli Recipe

I always enjoy helping you guys actually live your anabolic lifestyle. So here’s another delicious yet easy recipe that you can start using straight away. This one’s a beef chilli recipe. Cooking time including preparation is only 15-20 mins maximum. It...
Liquid Splenda – Good Or Bad?

Liquid Splenda – Good Or Bad?

Good. I have been using liquid splenda (or liquid sucralose) for 3 months or so now and I really like it. I’m playing the waiting game for Truvia right now, but in the meantime I went looking for a zero-calorie sweetener that was considered safe. That’s...
I’m Taking A Much Needed Week-Long Vacation

I’m Taking A Much Needed Week-Long Vacation

Hi everyone. I’m just letting you know that from Sunday 20 – 27 July I will be away getting some sunshine. The weather in Ireland is terrible at the moment and I need to feel some warmth! I also need to relax and recharge my batteries. Please go the the...
Get All My Latest Updates On Twitter

Get All My Latest Updates On Twitter

Are you on Twitter? I just started posting on this micro-blogging platform. What is Twitter? It’s simply a way to communicate with anyone you like regarding one question…’What Are You Doing?’ Basically you write, in 140 characters or less, what...
Easy Chicken Curry Recipe

Easy Chicken Curry Recipe

Here’s a simple yet delicious chicken curry recipe that’ll fit nicely into the low-carb portion of your bodybuilding lifestyle. Note: You can actually make this into coconut chicken curry by sprinkling in some desiccated coconut while cooking. Chicken...
Breaded Chicken Recipe – Almond & Parmesan

Breaded Chicken Recipe – Almond & Parmesan

Yes you can have delicious breaded chicken on a low-carb diet. The secret is to ditch the breadcrumbs and use a combination of parmesan cheese and ground almonds (almond flour). This recipe is fast and easy, just how I like it. I suggest you make up a big batch of...
MuscleHack Bodybuilding Forums Are Live!

MuscleHack Bodybuilding Forums Are Live!

The MuscleHack Bodybuilding Forums are now live! Get over there and register to start posting now. Discuss: Bodybuilding Supplements Workouts Diet Recipes Total Six Pack Abs (Member Forum) Off-Topic Discussion See you there! 🙂 Who’s gonna be the first one to...
How To Build Muscle And Lose Fat At The Same Time

How To Build Muscle And Lose Fat At The Same Time

It’s a given that every reader of this site wants to build muscle. It’s also a given that every reader of this site wants to lose fat. However, realistically speaking, can you build muscle and lose fat at the same time? Actually, YES YOU CAN! Take a look around other...
Ultimate Taco Salad Recipe – Easy!

Ultimate Taco Salad Recipe – Easy!

Here’s a delicious taco salad recipe for us MuscleHackers. This is the proof that you don’t have to skip on taste to enjoy a high protein, low-carb lifestyle. This taco salad recipe is suitable for the low-carb part of your carb-cycling diet. Makes 1 or 2...
Weight Lifting Gloves – Should You Use Them?

Weight Lifting Gloves – Should You Use Them?

Should you use Weight Lifting Gloves for your training sessions? I think they are of great benefit and wouldn’t dream of working out without them. Here are a number of benefits of weight lifting gloves: They absorb pressure on the hands. Sore hands may make you cut a...
Which Is The Best Whey Protein Supplement?

Which Is The Best Whey Protein Supplement?

I get this question a lot – “Mark, which protein product do you recommend?” This post is for my US readers since they make up the vast majority of my readership (I’ll cover other areas later). UPDATE: I now HIGHLY recommend The Protein...
Is A High-Protein Diet Bad For Your Kidneys?

Is A High-Protein Diet Bad For Your Kidneys?

So, is a high-protein diet bad for your kidneys? In a word ‘no’. More specifically, protein may only bad for your kidneys if you have bad kidneys 😉 . If you use the formula I use to calculate how much protein you need to build muscle, you’ll probably...
Is The Atkins Diet Safe? Answer May Shock You!

Is The Atkins Diet Safe? Answer May Shock You!

I could have named this article, “25 year vegetarian admits Atkins diet is the best!” and it would have been accurate! Most people don’t question the awesome effectiveness of low-carb dieting for weight loss. However, the number 1 issue is always,...
How To Rise To Every Challenge – And Succeed!

How To Rise To Every Challenge – And Succeed!

Your problems have a purpose. What a concept! Have you ever considered the possibility that your problems are there for a reason? This is a belief I have chosen to accept as true and I suggest you do too. Why? Not because it’s an absolute truth that I can somehow...

MuscleHack Forums Coming Very Soon!

The MuscleHack forums are coming very soon. I hope to have them up and running this coming weekend (Saturday 14 June 2008). I will be contacting those who expressed interest in moderating the forums very shortly, so expect an email guys. I will almost certainly be...

Dumbbell Lateral Raise – Exercise Video Tutorial

There are many variations on the dumbbell lateral raise e.g. body position, starting position of dumbbells, range of motion….None are right or wrong, simply different options for you to consider. I’ll illustrate just one in this tutorial. Dumbbell lateral raises work...
How My Inbox Finally Conquered Me!!

How My Inbox Finally Conquered Me!!

Ahhhhhh, so many emails, so little time. If you’ve emailed me in the last few weeks, you may have gotten a response, you may not. In the early days of this website, I could respond to every single email I got. These days there’s just no way I could accomplish that. If...

Deadlifts – Exercise Video Tutorial

Deadlifts are one of the best compound exercises around. Like squats they involve a lot of muscle groups. As well as primarily working the lower back, they also target: Upper Back Biceps Forearms Quads Hamstrings Shoulders Traps Like barbell rows, you NEED to ensure...
Warning: Low-Fat Diets Are Stupid – Here’s Why!

Warning: Low-Fat Diets Are Stupid – Here’s Why!

Low-fat diets are so stupid. There are a number of reasons for this including: The loss of muscle The hunger The low-fat (your body needs it, especially essential fatty acids) All the unnatural low-fat products Temporary success (unless you’re prepared to be...
Incline Dumbbell Bicep Curls – Video Tutorial

Incline Dumbbell Bicep Curls – Video Tutorial

I love incline dumbbell bicep curls. They really give the biceps a full range of motion and a great stretch at the bottom of the rep. Check out the video, then the instructions follow… http://www.youtube.com/watch?v=Vs7-Vdyi_oc . (1) Getting Into Position Keep...
EZ Bar Curl – Video Tutorial

EZ Bar Curl – Video Tutorial

EZ bar curls are one of the best bicep exercises you can do. Not only do they really stimulate the bicep to grow, they’re also a comfortable exercise. What I mean is that because of the angle of the bar, the movement feels comfortable on the wrists. This is the...

I’ve Been Forced Offline!

Guys this is a quick post to let you know why there was no new article up yesterday or today. My internet connection has been cut – quite literally! Let me explain. I got the front door of my house replaced early yesterday (Tuesday). The phone line comes in...
The Saturated Fat & Cholesterol Myth Destroyed!!

The Saturated Fat & Cholesterol Myth Destroyed!!

OK, I’ve had it up to the gills! I want to put to rest the belief that fat (especially saturated fat) and dietary cholesterol are bad for us. I will also show proof that aside from being the best diet for stripping fat, low-carb nutrition actually improves...
The MuscleHack Philosophy

The MuscleHack Philosophy

What is MuscleHack all about? How can I help you achieve your goals? This post will detail the MuscleHack philosophy on attaining the body of your dreams. There are 3 main areas that need to be addressed for optimal bodybuilding results: A bodybuilding workout plan...
How To Burn Calories By Just Drinking Water

How To Burn Calories By Just Drinking Water

Wouldn’t it be cool if drinking water could burn extra calories? Let’s say you are cutting to get that six pack for summer; wouldn’t it be nice to have a few of those calories burned effortlessly? Well, it can be done. Ice cold water burns more calories than...
Praise for MuscleHack.com – Testimonials From Readers

Praise for MuscleHack.com – Testimonials From Readers

Get Inspired! This post lists just some of the positive feedback I’ve received from readers of MuscleHack. These testimonials make all my work worthwhile. I love reading them. I want to thank all of you who took the time to thank me for my work and the results you...
The Metabolic Switch – Not A Picnic For Everyone

The Metabolic Switch – Not A Picnic For Everyone

Would you like to burn fat for energy? I’m sure you would. The ‘metabolic switch’ refers to the process of the body switching from burning carbohydrates as its primary energy source to fat – what a sweet deal! Becoming a ‘fat-burner’ involves...
My New Favorite Vegetable – Swede

My New Favorite Vegetable – Swede

I have to tell you about my new favorite vegetable. Well, second favorite (after broccoli) 😉 Swede / Rutabaga It’s great for fries, even better than celeriac. I reckon it’s the closest you’re going to get to regular fries while low-carbing. The last few days I have...
Homemade Protein Bar Recipe

Homemade Protein Bar Recipe

Want a high protein snack that almost tastes like a snickers? This is my own homemade protein bar recipe. I call it the ‘3 Ingredient Protein Bar‘ and it rules!! It’s quick, simple and tastes great! Getting a quick blast of protein has never been...
How To Build More Muscle On The MANS Diet

How To Build More Muscle On The MANS Diet

This article will show you how you can accelerate results on the carb cycling MANS diet. The information herein is especially relevant for 2 types of people: Ectomorphs – naturally very skinny people People who can feel sluggish on a low-carb diet There are 2...
No.1 Mistake People Make On The MANS Diet

No.1 Mistake People Make On The MANS Diet

I’ve received some amazing success stories by email from people who have adopted the MANS diet. There is one question that keeps popping up though, “Am I eating enough?” If you have to ask, you probably aren’t. I understand it’s hard...
How To Get Six Pack Abs

How To Get Six Pack Abs

Everybody wants to know how to get six pack abs. Great question! It’s what lead me to my whole nutritional philosophy and ultimately my success. I was desperate for abs until I actually had to formulate my own strategy that would guarantee their attainment. My...
How Many Calories Per Day Do I Need To Build Muscle?

How Many Calories Per Day Do I Need To Build Muscle?

How Many Calories Per Day Do I Need To Build Muscle? A vitally important question and one you need to get right in order to both gain maximum muscle and limit fat accumulation on a mass-gain bodybuilding diet. NOTE: This formula has recently (2012) been simplified and...
Dr. Weil Gives Low Carb Diets The Thumbs Up

Dr. Weil Gives Low Carb Diets The Thumbs Up

The benefits of controlled carbohydrate nutrition cannot be ignored forever. Low-carb was big news a few years ago. Then it kind of died out. Now I believe it’s making a big comeback. Whether it’s: The Swedish Government’s recent decision to...
The Future Of MuscleHack – Be A Part Of It!

The Future Of MuscleHack – Be A Part Of It!

This site continues to grow and become more successful every week. That’s all down to you guys and I want you to know how much I appreciate it 🙂 At the moment I am planning the next few months ahead and I thought I’d keep you all informed and see if there...
10 Things I Wish I knew When I Was 21

10 Things I Wish I knew When I Was 21

Just 6 years ago I was an idiot. I’ve changed so much and matured beyond recognition. “If I had known then what I know now“ That’s what we all say at some stage in our lives. Here’s 10 things that I wish I had have known when I was...
How To Make A Mind Movie For Your Dream Body

How To Make A Mind Movie For Your Dream Body

What is a ‘Mind-Movie’? A mind movie is a personalized way for you to re-wire your brain in any way you wish. Later in this article I’ll give you a link to a free piece of software that will quickly allow you create your own. Are you aware of the...
My Big Fat Diet

My Big Fat Diet

A TV show that promotes a low-carb diet? I never thought I’d see the day! Well a new Canadian show called ‘My Big Fat Diet‘ does just that. The show is set in Alert Bay area of British Columbia in Canada. The hypothesis is: The ancestors had it...
5 Reasons You Should Take Fish Oil Supplements

5 Reasons You Should Take Fish Oil Supplements

Fish Oils are trendy in today’s culture. It seems that everyone is recommending fish oil supplements for their much touted health benefits. Why is fish oil recommended? From wikipedia: “Fish oil is recommended for a healthy diet because it contains the omega-3 fatty...
Top 10 Reasons You Need Eggs In Your Diet

Top 10 Reasons You Need Eggs In Your Diet

Ah, the wonderful egg! So versatile and so healthy. Eggs are a big part of my diet and I can’t imagine any (non-vegan) bodybuilder going without them. You shouldn’t either. Here’s 10 great reasons you need eggs in your diet: (1) Cheap Source of Quality Protein:...
Look! The World’s Smallest Bodybuilder

Look! The World’s Smallest Bodybuilder

. 33 inches. No that’s not the size of his waist, it’s his height. At 2’9’’ tall, Aditya ‘Romeo’ Dev is the world’s smallest bodybuilder. He hails from Phagwara, India. He weighs just 20 lbs and lifts 1.5kb / 3.3 lb dumbbells. His personal trainer...
What Every Bodybuilder Should Eat For Dinner

What Every Bodybuilder Should Eat For Dinner

What should constitute your daily main meal when seeking to aid muscle growth? I get this question a lot by email so here’s the deal….. Red meat and veggies is where it’s at! For those of you taking the low-carb muscle route as in ‘MANS’, your main meal should look...
10 Tips for the Perfect Bench Press

10 Tips for the Perfect Bench Press

Performing the bench press correctly is essential for building a great chest. Whether you’re using dumbbells or a barbell your form will dictate your results. Here’s 10 tips for the perfect bench press: (1) Lie with your back flat against the bench. Your...
How to Add Another Month to Your Year (Yes 13 Months!)

How to Add Another Month to Your Year (Yes 13 Months!)

Fancy squeezing an extra month into your year? What would you do with an extra month? How is it possible? Some of you are going to be able to get away with this, others aren’t. The idea for this post came recently when I realized just how much more time I have than...
Want a Great Body? Lose the Ego!

Want a Great Body? Lose the Ego!

Your ego will trip you up every time! Your ego will halt your progress towards your goals, leaving you frustrated to say the least. Therefore your ego must be tamed! Keeping up with the Jones’ Your ego is like the little demon perched on your shoulder saying, “You...
Monster Whey Protein Shake Recipe!

Monster Whey Protein Shake Recipe!

You’re not going to build much muscle if you’re not eating enough. One great thing about low-carb eating is that it is very satiating i.e. you feel satisfied sooner than when on a low-fat diet. This is good for cutting fat but could work against you if it causes...
‘Total Six Pack Abs’ Update

‘Total Six Pack Abs’ Update

In my last post I talked about how to eat so that you cannot gain fat. But how do we eat to actually lose it? Also, can we do so and keep, if not build, our lean tissue in the process? Yes of course you can! The Body Fat Hurdle The biggest hurdle to getting a six pack...
What If You CAN’T Get Fat On A High-Fat Diet?

What If You CAN’T Get Fat On A High-Fat Diet?

Obesity is a disorder of excess fat accumulation. Obesity arises because ‘calories in’ is greater than ‘calories out’. Which one of the above statements is true? Are they both true? Do fat people just eat too damn much or do they just store fat easier than everyone...

How To Get Motivated In 46 Seconds!

Basically, all you do is let Rocky Balboa kick your ass! Here’s a clip you should watch: * every time you don’t feel like working out * every time you are tempted to feel sorry yourself * every time you want to quit * every time you think you’ve got...
Top 10 Reasons You’re Not Building Any Muscle

Top 10 Reasons You’re Not Building Any Muscle

. Are you not building much muscle? Are you perhaps not building muscle as fast as you would like? Are you frustrated with your current progress? Check the following 10 factors against your current lifestyle to ensure you’re not making some fundamental errors. (1)...

Weight Loss? No Thanks! Body Recomposition Please!

Do you understand the BIG difference between plain-old weight loss and Body Recomposition? If not, you could be losing out big time. If you’re overweight, you need to lose fat, not overall weight. Losing fat will of course produce weight loss but you want to...
4 Ways Alcohol Hinders Muscle Growth

4 Ways Alcohol Hinders Muscle Growth

My last article focused on how alcohol will seriously impede your fat loss goals. Here, I’ll give you the skinny on alcohol’s affects on muscle growth, and it ain’t pretty. (1) Dehydration – Should be fairly obvious. Saturated muscles grow better than dry ones....
Alcohol Reduces Fat Burned By 73%!!

Alcohol Reduces Fat Burned By 73%!!

Alcohol should play only a small part in your life if you want your dream body. In this article we’ll focus on how alcohol puts the breaks on your fat loss. You read the title right, alcohol consumption can reduce the amount of fat burned by 73%! Alcohol and Fat...
Want To Build Muscle? Eat Your Beef!

Want To Build Muscle? Eat Your Beef!

Beef is an awesome bodybuilding food. If you are eating MANS style to build muscle, beef is an absolute must. But do you know the different cuts of beef? Do you know the nutritional value of these cuts? With this information you’ll be able to make better choices....
How To Never Miss A Workout Again

How To Never Miss A Workout Again

I never miss a workout. Does that sound cocky? It shouldn’t. I simply understand and apply a powerful technique to compel myself to action. This article will show you how to do it too. If you are serious about building your dream body, you must take consistent action....
Build Big Biceps With This Workout

Build Big Biceps With This Workout

Everybody wants to build big biceps. Rock hard, shirt-ripping guns! When we think of a bodybuilder, the muscle that usually comes to mind first is the bicep. It is the muscle that primarily singles you out as a person who lifts weights. Hey, when someone knows you...
Are Dead Chickens the Future of Renewable Energy?

Are Dead Chickens the Future of Renewable Energy?

I had no idea chickens could provide us with a renewable energy source! I knew they could provide energy and protein for my body, but electricity for the general public? Wow! Them chickens just keep on giving! Here’s an article I noticed in BBC news....
How To Build Chest Muscle

How To Build Chest Muscle

Mark, How Do I Build A Great Chest? This is a question I get asked quite often these days. Why? Because pecs (chest muscle) look great! They make a huge difference to your overall physique. Can you imagine a guy with big biceps, boulders for shoulders and a flat...
How To Sleep Your Way To Big Muscles

How To Sleep Your Way To Big Muscles

Warning! You are hampering your muscle gains if you are not getting enough sleep. Of the following components of an effective muscle building strategy: A workout plan that focuses on hypertrophy A diet that stimulates the release of anabolic hormones naturally Rest...

MuscleLinks – January 27 2008

This week I read some great posts ranging from: How The Mind Is Stronger Than Your Biceps – The power of suggestion at FitBuff.com Don’t Buy Another Ab Machine at Diet Blog– I totally agree with this. These contraptions are a waste of money and...
Top 10 Best Bands To Workout To

Top 10 Best Bands To Workout To

I need energetic music to work out to. I recently asked members of the MuscleChat.co.uk forum what bands they like to listen to when hitting the iron. Here are the most popular artists (in no particular order) Guns N’ Roses Rammstein Metallica Foo Fighters The...
5 Ways To Make Chicken Taste Great!

5 Ways To Make Chicken Taste Great!

Tired of boring chicken? This’ll help you spice things up – and it’s healthy too 😉 As a person dedicated to building muscle mass, you know you need to keep your protein intake up If you’re like me, chicken comprises a large part of your diet, and...
Why You Need Water To Build Muscle

Why You Need Water To Build Muscle

Not getting enough water will stunt your muscle gains. Your body is around 70% water; muscle tissue is around 75% water. It should therefore come as no surprise that you need to stay hydrated in order to build muscle. Here’s 5 reasons why water is crucial to your...
What To Eat To Build Muscle – Day 1

What To Eat To Build Muscle – Day 1

Want to know what to eat to build muscle? After getting a few emails from people asking me what to eat on the low-carb section of the MANS dietary approach, I decided to keep food logs for a few days. This is what I ate yesterday, Monday 14th January 2008. Breakfast 4...
Guided Six Pack Abs Workout (Podcast)

Guided Six Pack Abs Workout (Podcast)

This Podcast will give you the ab workout of your life. You may hurt a little the day after but the whole purpose in recording this podcast was to ensure that: you use correct form you use correct timing The quest for six pack abs is not a race! Slow, weighted reps...
How to Eat on the M.A.N.S. Diet

How to Eat on the M.A.N.S. Diet

I have received a number of emails about the MuscleHack Anabolic Nutritional Strategy. Basically, a lot of you want to know what to eat on the low-carb, weekday part of the diet. No probs! What I have decided to do is to start daily food logs. This will give you guys...
Download Free Workout Plan & Bodybuilding Diet Ebook

Download Free Workout Plan & Bodybuilding Diet Ebook

Finally end the frustration and start building some serious muscle mass Perfect for skinny guys/girls – ectomorphs Even better for mesomorphs / endomorphs Learn how to: Create powerful anabolic hormones naturally and safely with food! Accelerate muscle growth Gain...
How to Build Muscle with Post Workout Nutrition

How to Build Muscle with Post Workout Nutrition

Do you want the edge in natural bodybuilding? Do you want to maximum muscle gains from your post-workout nutrition? Of course you do, so does everyone else. That’s why supplement companies thrive selling you crap you don’t need. The bodybuilding market is a gullible...
The Other Type of Six Pack

The Other Type of Six Pack

Well, how was your Christmas? Did you indulge in too many roast potatoes, peas, gravy, chocolates and ice cream?? I must admit I had a few of the above as well. As you know from the MuscleHack Anabolic Nutrition Strategy (MANS) I have a weekly carb-up period but I...
How to Train your Abs Scientifically

How to Train your Abs Scientifically

Get great abs! Get Scientific! Being scientific about your workouts guarantees that your abs are improving at each session. Failing to be scientific often results in frustration and ultimately failure; failure because you quit! If you want great abs (or any body part)...
5 Ways to Get Fit in 2008

5 Ways to Get Fit in 2008

Let 2008 be your best year yet! Don’t set New Year’s Resolutions; set New Year’s Revolutions! Revolutionize your life in 2008. Getting fit and in shape is one of the best ways to take control of your life so here’s 5 ways to help make ’08...

Will this make you Puke?!

ewwww! Ever heard of bigorexia? Bodybuilders who are convinced that they’re too small are said to suffer form bigorexia – the opposite of anorexia. Unfortunately, this sometimes leads guys to inject themselves with synthol, a posing oil. Can’t they...

Top 5 Tips for Six Pack Abs

Six Pack Abs are the icing on the cake. They represent the peak of excellence in body conditioning. They do, however, remain elusive for the vast majority of the population. I believe this is due to the mythology that has grown up around them for so long. What is the...
The Secret to Progressing Every Single Workout

The Secret to Progressing Every Single Workout

It is possible to increase the amount of weight you lift in every single workout. This means that you can make progress week on week until such times as you reach a genetic limit or you are satisfied with how you look. As I have stated in a previous article, one of...
The ‘Peperami’ Incident

The ‘Peperami’ Incident

“Mark, I thought you were a healthy eater, why are you eating a Peperami?!” Those were the words of my female boss as I sat at my desk the one day last week at break time. I had just finished scoffing down a low-carb wrap filled with tuna, mayo and...
Free Workout Plan Builds Muscle & Fitness Fast!

Free Workout Plan Builds Muscle & Fitness Fast!

If you want to build muscle in the shortest space of time, you’re going to want to implement this workout plan. The program I illustrate for you guys here will help you achieve your goal of maximum muscle in minimum time. 🙂 STOP! This routine has been totally...

Coming Attractions on MuscleHack.com

Here’s a little taster of things to come on MuscleHack.com. Stay tuned and subscribe if you haven’t done so already. A Complete Workout Program – I’ll be detailing my whole workout program in the next week or so! Free Ultimate Nutrition Article...

MuscleHack Blogroll Updated

I finally got around to populating my blogroll. The honors go to the following guys ‘n’ gals: Livin’ La Vida Low Carb by Jimmy Moore. Probably the biggest and best Low Carb blog on the net Kudos for Low Carb (Now ‘Kudos for Balanced Fitness and...

Big Fat Lies! Is Saturated Fat Bad For You?

Is dietary fat, especially saturated fat, bad for you? Here’s a couple of videos I found on youtube I’d like to share with you. By the way, if anyone knows what this movie is and where it can be bought, please let me know!...
Build Muscle Without Weights?

Build Muscle Without Weights?

Can you build a lot of muscle without weights? Well, not really. I’m not going to say it’s impossible, but I will say this – ‘It’s terribly inefficient.’ Some people would have you believe that you can build new slabs of muscle...

Eat Fats, Get Skinny?

‘Eat Fats, Get Skinny‘ is the title of an article published in the ‘Ottawa Citizen’ on the 22nd November 2007 regarding low-carb nutrition. This is but one small example of Gary Taubes’ master work Good Calories, Bad Calories penetrating...
Is Diet Science Still Scientific?

Is Diet Science Still Scientific?

What happens when a new hypothesis is put forward that contradicts another one? It’s rigorously tested to see if it has merit, right? Wrong. You see, sometimes diet science has a nerve even calling itself a science since it doesn’t act scientifically. Like...
Warning! Do NOT Make The ‘BMI’ Mistake

Warning! Do NOT Make The ‘BMI’ Mistake

Do NOT use the Body Mass Index as a means of determining whether or not your body is in good shape – it’s rubbish! From Wikipedia: “Body mass index (BMI) or Quetelet Index is a statistical measure of the weight of a person scaled according to height. It was...
How To SkyRocket Your Energy Levels For Free!

How To SkyRocket Your Energy Levels For Free!

Would you like to seriously boost your energy levels free of charge, without food or pills? You can! What’s the secret? It’s all in the breath my friend. (At the end of this article I’ll let you know where to get a free audio/visual program to guide...

The Most Unusual Way To Build Muscle

Can you build muscle without touching a weight? Imagine the possibility of using your mind to reshape your body size and strength! Strange? Indeed. I recently remembered reading about a study a few years ago in Men’s Health in which the subjects increased the...

(Video) Jack Lalanne Was Ahead Of His Time

It would appear that Jack Lalanne, ‘The godfather of fitness’, was way ahead of his time. I recently came across this video on youtube showing a clip from his TV show from the 1950’s. Just listen to what Jack states is the main problem with the...

The Cweet Natural Alernative To Aspartame

Imagine being able to tuck into your favorite sweet treats and drinks while feeling assured that you weren’t piling on the pounds in the process. Now imagine that these goods were being sweetened a totally natural ingredient instead of dangerous artificial ones...

Low Carb Vs Low Fat Debate Rages On

The debate between which type of diet produces the best results and is also the healthiest for us has increased in intensity in recent months after a major new no-holds-barred book called ‘Good Calories, Bad Calories’ was published which lends credence to...
Progressive Overload Means Guaranteed Muscle Growth!

Progressive Overload Means Guaranteed Muscle Growth!

There is an absolutely scientific way to guarantee muscle growth. Imagine yourself getting closer to your dream body every single week and knowing with certainty that you are building more lean muscle all the time; sounds good right? It is possible if one concrete law...

“I Lost 236 Pounds!!”

Feel excited, energized and inspired as you watch Dustin talk about his absolutely incredible weight loss of 236 pounds! Dustin says that at one point in his life, he made a choice between death and everything he ever wanted. He made the correct choice and his story...

Eat your Eggs!

Yep, they’re full of goodness, especially protein which is kinda important for us bodybuilders. 😉 Here’s a video I came across on YouTube by a guy I really resonate with, I like what he’s about. This video is about the goodness of eggs i.e. free...

Coming Soon!

This blog is coming soon and aims to be the best bodybuilding and fitness blog in the world! Stay tuned. Mark McManus

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Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)

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