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 click here for real before and after pics and more workout details)

We take a set to the last rep i.e. failure, then we wait.

But for how long?

My advice on this hasn’t changed one bit over the years and it’s built into my free THT training routine.

So how long is the optimal rest period when our main goal is growth/hypertrophy?

The usual advice I got when I first got into the iron game was that shorter rest periods – 30 seconds to 1 minute – was best for stimulating growth.

But my subsequent research into the actual science of training for growth told me something quite different.

First watch this short video…

Training each muscle:

  • 3 times per week
  • for 8-12 reps per set
  • with 2-3 minutes rest per sets

…sounds exactly like…THT training doesn’t it?

This is why any good training system needs to be evidence-based, not some trainer’s mere opinion. Opinions are irrelevant when there’s solid science available.

You can grab THT training absolutely free below…


5 star reviews! Get THT Training Totally Free below or buy on Amazon

 

3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂

CLICK TO DOWNLOAD FREE

 

I recommend 2-minutes rest for smaller body parts (like biceps) and 3-minutes rest for larger muscle groups like the legs. This also applies to when you’re cutting. See my recent “muscle myths” post to see where people go wrong when trying to get ripped.

To build muscle resting 2-3 mins between sets is far more effective than 1min or less. More here Click To Tweet

There’s more research inside the THT manual to back this up.

By the way, the THT download page that you’ll be forwarded to got a facelift last week. It now looks rather beautiful lol. Like so…

 

DLpage

Any questions? Ask me below.

Have a great day and train with intensity!

Mark

Get Totally Shredded Fast

Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.

Buff Baking Anabolic Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! More details here.

 

The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.

HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND

Great News! MuscleHack readers can get 10% off all supplements forever!

Just use the links below and add the code 'MUSCLEHACK' at checkout.

GO TO MYPROTEIN UK/EUROPE

GO TO MYPROTEIN USA

The “Plafaux” Effect, “Resetting”, & New Muscle Gains

No-one is immune to this. Not even me. Every now and then we need to "reset" in order to start experiencing meaningful gains again. What do I mean by "reset"? There usually comes a time in your training when you experience a false plateau ("plafaux" anyone?). But how...
Read More

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 biceps...
Read More

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 there is something terribly wrong about...
Read More

Drops Sets For Gains Explained

5 star reviews! Get THT Training Totally Free below or buy on Amazon 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂   Drop sets produce better gains! Are you doing them? Read this and get better results faster. Simple. I'll explain exactly what to do and...
Read More

19-Second Protein Muffin Recipe

* 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 don't want to toot my own horn, but this really is an awesome recipe! It's one of my own. One of my...
Read More

The ‘Peperami’ Incident

So I did what any self-respecting bodybuilding low-carber would do, I reached for a Peperami, you know, the wee spicy pork salami snack.

Read More

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, caffeine...
Read More

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...
Read More

Progressive Overload Means Guaranteed 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; Progressive Overload = Muscle Growth!

Read More

Why I love weighted dips (and how to do them properly)

I love weighted dips. Using my own body weight alone ended years ago for me, and I've been piling on weight around my waist ever since. Dips are extremely effective in hitting the chest, triceps, and shoulders. In fact, they've been...
Read More
Shares
Share This

Cool! You are going to love your fast gains on THT :)

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

Cool! Click here to take you to the download page. (or check your email for the download link)

Cool! You are going to love your fast gains on THT :)

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

Cool! Click here to take you to the download page. (or check your email for the download link)