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 🙂


 

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

Permanent MyProtein Discount Codes For MuscleHack Fans

  * 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 Ok...this is incredible! From now on, all MuscleHack readers can get 10% off...

5 Things I’ve Learned That Have Improved My Muscle Gains

Today I'll give you 5 tips that will undoubtedly improve your gains...if you use them. My training has hardly changed over last 5 years. It's still intense with enough rest between workouts for full recovery and growth. However, the 5 points below are relatively new...

Want to Build Muscle? How many Reps Per Set for Hypertrophy?

From experience I can advise you that 8 to 12 reps per set is the ‘Anabolic Rep Range.’…8 to 12 reps per set, are best for increasing muscle hypertrophy.

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...

Ep 001: What It Really Takes To Build Muscle

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: Listen on iTunes Here (please do leave a positive review - thank you) Soundcloud here...

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...

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 get...

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. I recommend ditching the rubbish carbohydrates from your diet.

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 trap...

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?". In order to find out we need to turn away from the manufacturer's...

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)