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How To Do Decline Dumbbell Bench Press For a Big Chest

Decline-Dumbbell-Bench-PresThe single most effect chest exercise is… The Decline Dumbbell Bench Press. That’s according to a study I talked about in 2014 (along with the best exercises for every body part). You can read all about it here – The Top 12 Exercises. It simply recruits more muscle fibers than any other chest movement. So […]

Partial Chest Flys Are Better Than Full Range

Chest-FlysLet 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 the pecs at all. The […]

Episode 003: Run on Fat, Not Carbs

IconForBlog. 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 O’Neill. *The play button is at the bottom of this post*. Alternatively, you can listen here: Listen on iTunes Here [uk iTunes here] (please do leave a positive review, […]

3 Unattractive Qualities Real Men Shouldn’t Have

unattractive-male-qualitiesThe “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 unmanly that I can imagine that women […]

Is Heavy Weight And Low Reps Best For Muscle Growth?

heavy-weight-low-repsGetting 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 the Hormone Theory, and it’s bunk. You also need those isolation […]

6 Reasons You Don’t Have A Six-Pack

reasons-you-dont-have-6-pacIf 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 that the single most important factor is getting […]

Targeted Hypertrophy Training v5.4

THT54THT 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 check your spam folder too, and if it’s in there, please […]

hormone-theoryIf you listened to the very first MuscleHack Podcast, you will remember that I said that the whole business of building muscle is about one thing… Recruiting and stimulating the maximum number of muscle fibers possible. With this in mind, it can be confidently stated that you simply cannot get this job done if your […]

Episode 002: 7 Ways To Diet Without Being Hungry

IconForBlogMuscleHack 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 iTunes here] (please do leave a positive review, guys – thank you) Soundcloud here YouTube here Stitcher here Please share the podcast with […]

5 Research-Proven Techniques For Faster Muscle Gains

techniques-to-build-muscleYou want more muscle. I get it. And you’re tired of taking people’s “opinions” on what works. I get it. No problem. Here’s 5 strategies proven by science to increase muscle mass.  No opinion. No nonsense. If you can’t check off all 5, you know what to do.   (1) Supplement with Creatine Monohydrate Supplementing […]

Chest Blast Experiment: The Full List of Results

chest-blast-experiment-resuWhat 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 on the results of a […]

Episode 001: What It Really Takes To Build Muscle

IconForBlogMuscleHack 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: Listen on iTunes Here (please do leave a positive review – thank you) Soundcloud here YouTube here Stitcher here Please share the […]