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PWO carbsMyth-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 calories to your diet. To state my case very quickly  – […]

How Much Protein is Needed to Build Muscle?

how-much-protein-to-gain-muHow to work out exactly how much protein you need to build muscle at optimal levels. Supercharge your results with this simple formula...

Top 30 Foods That Build Muscle

protein-foods-build-muscleGuess what? ‘Men’s Health’ published a list of the top 30 foods that build muscle – and it SHOCKED me!! Why? Because it was good! It contained accurate information and wasn’t, as I had anticipated, a low-fat fare. I believe attitudes are changing out there – about time! In addition to this article, I highly […]

T.H.T. 3 Day Split Workout

bodybuilding-workout-planIf you’re short on time but still want to stimulate MAXIMUM muscle growth, this article is for YOU! I’ve had a number of requests for an abbreviated 3-day version of the Targeted Hypertrophy Training (THT) 5-day routine (a 5-day split). So here it is. Fresh from the MuscleHack lab and into your gym! The best routine for […]

maximum-contraction-traininYes you read that title correctly – subjects apparently gained an average of 3.3lbs of muscle in 6 days. And I’ll show you what they did. It became known as “The Nautilus North Study”. Published in the November 2005 issue of Ironman magazine, the results from 11 subjects were as follows: Subject Change in Lean […]

strong-and-confidentWould you like to be mentally tough? To feel confident. Maybe even invincible? Imagine feeling stronger, more assertive, and more in control of your own life. Also, imagine you could develop resilience to bounce back from the life’s set-backs much quicker…and then use those experiences to your advantage. If you study the successful people of the world, […]

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

female-absCan 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 the leanest she’s ever […]

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

caffeine-ephedrineEphedrine 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, “…died of a heat stroke precipitated by his morbid […]

Total-Volume-or-High-IntensApart from the “Compound Exercise Only” heads in this game, the group I find most annoying is the “Total Volume” people….grrrrrr. Do you know what I mean? They multiply the reps and sets completed by the weight lifted to arrive at a “Total Volume” Figure. The larger that figure the better their gains, or so […]

Top 10 Ways To Get Ripped

tip-for-getting-rippedSummer 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 probably lose muscle and look terrible in the process. Thankfully, when you DO know what […]

how long does it take to get a six packYou can know with mathematical certainty how long it will take you to get a six-pack. But before we get into that let me quickly explain how you actually get a six-pack. It has NOTHING to do with long cardio sessions. It also has nothing to do with doing hundreds of sit-ups or crunches. There […]

training-3days-a-weekIf you’re training 5 times a week, you could be wasting your time (well, wasting 2 days anyway). In a recent article (here) I demonstrated how 3-days per week was equally effective to training 5-days per week for building muscle i.e. a 3-day full body routine VS a 5-day split routine. In THT training we use: […]