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Want to stimulate a little more growth in each workout? Ok. Good. Check this out…

I first floated this a few years ago in an earlier incarnation of free THT training (download the full routine here).

THT training uses 2 x rep ranges in 10-wk training cycles:

  • 8-12 reps per set
  • 6-8 reps per set

I’ve written a few times on why 8-12 reps per set (to failure) is optimal for size gains – technically called ‘hypertrophy’.

The 6-8 rep range will allow you to use heavier weights and potentially generate more overload. The disadvantage, however, is that it would induce very little in the way of “metabolic stress”. Though this isn’t the most important factor in bodybuilding, it’s still a key component in increasing muscle size.

So to balance this out I recommend that you consider this: on the last set of each body part you perform what I’m calling a “burn-out” set.

Before I go any further, have you got the full THT training routine yet? Grab it below…


TheCover164TopPostsTired of not getting the results you want? I promise to change all that! You'll see size gains in weeks with my free THT training package because it's based on the true scientific principles of muscle-building.

 

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WHAT IS A BURN-OUT SET?

 

Basically, on the last set of any body part, take NO rest at all, reduce the weight by around 50% and keep going to positive failure as if it were all one set.

You might think of this as an Extended Set.

Let me really hammer it home so that there is no confusion.

This does NOT mean that:

  • You perform a burn-out set at the end of every set
  • You perform a burn-out set at the end of every exercise

It DOES mean that:

  • You perform a burn-out set at the end of each body part i.e after the very last set of any muscle group.

 

How to “Burn-Out” On The 5-Day Split THT Routine

 

I like adding in burn-out sets from time to time to freshen things up ~ Mark McManus

I like adding in burn-out sets from time to time to freshen things up ~ Mark McManus

As an example, if you’re working shoulders and traps together on Thursday, you’ll simply perform a burn-out after the last set of your shoulder workout, and another one after the last set of your trap workout.

So let’s say you were using 2 x 10Kg dumbbells on that last set of lateral raises. As soon as you reach positive failure, set them down and immediately grab 2 x 5kg dumbbells and keep going. You may or may not be able to knock out a whole bunch of reps in the burn-out set, but that’s not important. The goal to force some metabolic fatigue has been accomplished.

 

 

How to “Burn-Out” On The Full-Body THT Routine

 

Since we work the whole body in each session of the 3-day full-body THT workout, you’ll perform a burn-out after the last set for each body part. We do 2 sets to failure for every muscle during this workout (for a total of 19 sets for the full session).

So as soon as you hit positive failure on that last (second) set, reduce the weight by 50% and once again go to positive failure at the reduced weight.

There should be virtually no break here; it should seem like 1 set. Having a training partner to assist you would be advantageous.

 

Ok, did I make it clear? If not, ask me below and I’ll clear up any confusion for you.

NOTE: If you like tweaks and advanced strategies, be sure to check out my recent link to 6 Advanced Techniques you’ve never heard of.

And also check out my Blast Workouts to see how “hyper-intensity” can stimulate rapid gains for the Arms, Chest, and Legs.

 

Train With Intensity!

Mark McManus

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 Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! See pics and recipes 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.

The Arm Blast Experiment

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

Jacked n Ripped

Jacked 'n' Ripped

The MuscleHack "members-only" site for total body recomposition i.e. building muscle and burning fat at the same time. The "build & burn code has been cracked". Member intakes only once every 2 months. More details here.

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Can I Give You My Free Workout?

* 3 X MUSCLE GAINS

* SIZE GAINS IN 2 WKS

* 100% FREE

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)

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)