Generated by All in One SEO v4.9.10, this is an llms.txt file, used by LLMs to index the site. # MuscleHack by Mark McManus free workouts to build muscle & lose fat fast ## Sitemaps - [XML Sitemap](https://musclehack.com/sitemap.xml): Contains all public & indexable URLs for this website. ## Posts - [57yr Old Mentor Client Completely Transforms](https://musclehack.com/57yr-old-mentor-client-completely-transforms/) - [et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” _builder_version=”4.16″ custom_padding_tablet=”50px|0|50px|0″ custom_padding_phone=”” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https://musclehack.com/wp-content/uploads/2023/04/57.jpg” title_text=”57″ _builder_version=”4.19.5″ _module_preset=”default” global_colors_info=”{}”][/et_pb_image][et_pb_text _builder_version=”4.19.5″ hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″] Just a quick one today. I wanted to show you the radical transformation of one of my Premium Mentorship clients. Why? It addresses 2 of the most common - [How Much Rest Between Sets For Max Muscle Growth?](https://musclehack.com/how-much-rest-between-sets-for-max-muscle-growth/) - How much rest between sets is optimal for muscle growth? A new study provides the answer... - [Will These Real Testimonials Inspire You To Build More Muscle?](https://musclehack.com/will-these-real-testimonials-inspire-you-to-build-more-muscle/) - I know you're skeptical about every testimonial I post on this site. You've every right to be, most bodybuilding and fat loss testimonials on the web are utter horse **** - [The Best Cutting Diet: How Old School Bodybuilders Got Abs](https://musclehack.com/the-best-cutting-diet-how-old-school-bodybuilders-got-abs/) - Ever wonder how the Golden Era bodybuilders ate to get cut? Here's a list of foods they ate (and didn't eat) to get that V Taper. Golden Era cutting diet here.. - ["They're All Mad!"-Anthony Colpo on Diet Doctors (+ Free Diet ebook!)](https://musclehack.com/theyre-all-mad-anthony-colpo-on-diet-doctors-free-diet-ebook/) - I first heard of Anthony Colpo after finding his \'Low Carb Muscle\' forum. Metabolic Advantage, The term was first popularized by the late Dr. Atkins - [Arnold Schwarzenegger, Eggs & Bodybuilding Diet](https://musclehack.com/arnold-schwarzenegger-eggs-bodybuilding-diet/) - Did Arnold Schwarzenegger and the other 1970's bodybuilders have eggs in their diet? You bet! And they ate them whole - not egg whites. Watch this video - [The Best Bodybuilding Diet Revealed](https://musclehack.com/best-bodybuilding-diet-plan-revealed/) - DON'T MISS THIS! This is the best bodybuilding diet for natural bodybuilders. Getting your bodybuilding diet plan right is absolutely crucial for your success! - ["I Gained 10 lbs Of Muscle & Lost 2 Inches Off My Waist In 30 Days With This Diet”](https://musclehack.com/i-gained-10-lbs-of-muscle-lost-2-inches-off-my-waist-in-30-days-with-this-diet”/) - his results were: 1 inch added to his arms, 2 inches on his legs, 1 inch added to his calves, 3.5 inches added to his chest!, 2 inches off his waist, and a total weight gain of 10 pounds! - [How Many Calories Per Day Do I Need To Build Muscle?](https://musclehack.com/how-many-calories-per-day-do-i-need-to-build-muscle/) - How Many Calories Per Day Do You Need To Build Muscle? Here is a precise formula to calculate how many calories you need for maximum muscle growth - [How To Make A Mind Movie For Your Dream Body](https://musclehack.com/how-to-make-a-mind-movie-for-your-dream-body/) - A mind movie is a way for you to re-wire your brain in any way you wish. I\'ll give you a link to a free piece of software that will allow you create your own. - [Natural Bodybuilders - How Big Can You Get Drug Free?](https://musclehack.com/natural-bodybuilders-how-big-can-you-get-drug-free/) - How successful can you be as a natural bodybuilder? A lot more successful than you might think. Check out Jeff Willet. As far as natural bodybuilders go, this - [The Abdominal Workout Of Your Life!](https://musclehack.com/the-abdominal-workout-of-your-life/) - ARE YOU ready for the abdominal workout of your life? The most critical component of a great ab routine is form. It\'s the one thing that many people get wrong! - [Muscle Mind Hack #3 - The 'Arnold' Secret!](https://musclehack.com/muscle-mind-hack-3-the-arnold-secret/) - Could VISUALIZATION be the key to massive muscle gains? It\'s something that Arnold Schwarzenegger recommended. \"In my mind I saw my biceps as mountains, huge - [The 1 Simple Rule To Build Massive Muscle](https://musclehack.com/the-1-simple-rule-to-build-massive-muscle/) - The principle of Progressively Maximizing Anaerobic Intensity. To maximize muscle growth you have to force the body to grow by pushing it to ever-increasing strength - [Bodybuilding & Food](https://musclehack.com/bodybuilding-food/) - How much food do you need to build muscle? Does food actually cause muscle growth? Get the truth about food, bodybuilding, and fat gain here... - [Training To Failure Roundtable Discussion](https://musclehack.com/training-to-failure-roundtable-discussion/) - Should you train to failure when trying to build muscle? What about Total Volume? What is more important and effective? Here is a discussion with the experts - [New 2014 Study Reveals The Best Biceps Exercise](https://musclehack.com/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 exercise was. 8 male and 8 female experienced lifters were used - [Should You Use Machines To Build Muscle?](https://musclehack.com/should-you-use-machines-to-build-muscle/) - Ever heard this... "Machines are for girls, bro". "Free weights only, bro"... or something to that effect...bro? Of course, these are very scientific arguments against the use of machines for those of us wanting to build muscle lol ;) On a serious note, there are disadvantages to machines, and using only machines would be a HUGE - [The Hormone Theory of Muscle Growth Sucks & Isolation Exercises Rule](https://musclehack.com/the-hormone-theory-of-muscle-growth-sucks-isolation-exercises-rule/) - If 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 - [Mark's Top 10 Rules of Muscle Building](https://musclehack.com/marks-top-10-rules-of-muscle-building/) - This post is deliberately brief because I NEED you to read it! If you haven't been getting the results you so desperately want from your training, you NEED to read this one. I've linked out to other MuscleHack articles if you require more in-depth knowledge on any issue. How many of these 10 points can - [5 Mistakes I Made When I Started Bodybuilding. Here's What NOT To Do...](https://musclehack.com/5-mistakes-i-made-when-i-started-bodybuilding-heres-what-not-to-do/) - When I started training years ago, my goal was simple: I'm too skinny, let's build some damn muscle! As it turned out, the learning curve was a lot steeper than I had thought. Everyone had an opinion...and I listened to nearly all of them. Most of it was unscientific garbage, or "broscience" as we say - [6 Things All The Big Guys Do To Build Muscle Faster](https://musclehack.com/6-things-all-the-big-guys-do-to-build-muscle-faster/) - Did you see my recent article where I spelled out 5 mistakes people make that kill their gains? Well, there are also certain things that all successful guys do in this game. The guys and girls who have achieved their goals (me included) all do the following 6 things. How many are you doing? (1) THEY ARE CONSISTENT - [6 Diet Rules For Optimal Muscle Gains](https://musclehack.com/bodybuilding-diet-fundamentals/) - There are certain bodybuilding diet fundamentals that you need to employ no matter what diet you choose for your successful muscle-building campaign. They are.. - [Will You Build More Muscle If You Train To Failure In Every Set?](https://musclehack.com/will-you-build-more-muscle-if-you-train-to-failure-in-every-set/) - I've been recommending people train to failure for years. It's the only way to get 100% out of every set. Nevertheless, I sometimes get asked...is it really necessary to go to failure in every set? Every single set? Short answer - yes. If you want to produce real structural changes in muscle mass, yes you - [Top 6 Golden Era Exercises For More Muscle Growth](https://musclehack.com/top-6-golden-era-exercises-for-more-muscle-growth/) - Here are 6 x exercises that the 1970's golden era bodybuilders did to ignite fast muscle growth. These are largely ignored today... - [The Most Important Factor For Building Muscle](https://musclehack.com/the-most-important-factor-for-building-muscle/) - An international coach was recently forced to change his mind and conclude that this is the most important factor in stimulating muscle growth... - [Arnold's "Golden 6" 3-Day Full-Body Workout](https://musclehack.com/arnolds-golden-6-3-day-full-body-workout/) - Here is Arnold Schwarzenegger's 3-day full-body workout that was referred to as the Golden Six Workout. It's simple but it it ignites new gains! - [3 Big Things Arnold Got Right About Building Muscle](https://musclehack.com/3-big-things-arnold-got-right-about-building-muscle/) - Arnold gave some amazing tips back in the day - but he couldn't prove it. Now with more knowledge, here's 3 tips we now know to be 100% true! Do them - [10 Habits Of All Shredded Guys & Girls](https://musclehack.com/10-habits-of-all-shredded-guys-girls/) - All ripped guys and girls have certain habits that they put into practice on a daily basis. Here are the top 10 - how many can you check off? - [The Arthur Jones 20-Second Growth Technique](https://musclehack.com/the-arthur-jones-20-second-growth-technique/) - Intensity is the most important key to triggering muscle growth. Today I'm going to teach you a 20-second method for cranking up intensity levels and stimulating more growth! - [THIS EXERCISE WILL NARROW YOUR WAIST](https://musclehack.com/this-exercise-will-narrow-your-waist/) - While you cannot "spot-reduce" fat on your midsection, you can tighten or narrow your waist - belly button to spine (front-to-back). Do this exercise... - [5 x FORGOTTEN FOODS THAT BUILD MUSCLE](https://musclehack.com/5-x-forgotten-foods-that-build-muscle/) - Here are 5 x really powerful bodybuilding foods that seem to have been forgotten over the years. But they worked great for the Golden Era Bodybuilders of the 1970's. Get these back in your diet to grow! - [ARNOLD'S SECRET CHEST MOVE. TRY THIS!](https://musclehack.com/arnolds-secret-chest-move-try-this/) - During the Golden Era of Bodybuilding, you would have seen Arnold and his friends doing this clever chest "combo" move to force new gains in the chest muscles - [The 2 Veggies That Make Muscles Grow!](https://musclehack.com/the-2-veggies-that-make-muscles-grow/) - New research has indicated that we can make muscles grow faster by eating 2 specific vegetables. It works by shutting off a gene that we all have that limits the speed at which we build muscle - [BRAZILIAN SCIENTISTS FIND NEW WAY TO GET MORE REPS](https://musclehack.com/brazilian-scientists-find-new-way-to-get-more-reps/) - Scientists in Brazil have tested and found a brand new method that allows you to get more reps in each and every set...meaning more muscle faster. Click here for the new method... - [Cable Bent-Over Triceps Extensions](https://musclehack.com/cable-bent-over-triceps-extensions/) - How to do cable bent-over triceps extensions for maximum effect. Discover how build bigger triceps with this awesome exercise. - [Overhead Dumbbell Press](https://musclehack.com/overhead-dumbbell-press/) - How to do the Overhead Dumbbell Press, sometimes called the dumbbell shoulder press. The seated dumbbell press has advantages over the standing version too... - [Dumbbell Rows](https://musclehack.com/dumbbell-rows/) - This Video Article will show you how to do Bent-Over One-Arm Dumbbell Rows with proper muscle-building form. The one-arm dumbbell row works the lats... - [How To Do Chest Dips](https://musclehack.com/how-to-do-chest-dips/) - Video and notes showing you how to do weighted chest dips. These are not the same as a tricep dip. The main difference is in the range of motion. Have a look... - [Trap Bar Shrugs](https://musclehack.com/trap-bar-shrugs/) - This video shows you how to do trap shrugs for maximum growth stimulation... - [How To Get Bigger Forearms With This 1 Exercise](https://musclehack.com/how-to-get-bigger-forearms-with-this-1-exercise/) - Want bigger forearms? You can have them if you understand how to train them to maximizer muscle fiber recruitment. To do so the exercise chosen needs to - [Incline Dumbbell Curls](https://musclehack.com/incline-dumbbell-curls/) - See how to do Incline Dumbbell Curls with proper form and build bigger biceps now... - [Military Press / Overhead Press Video Tutorial](https://musclehack.com/military-press-overhead-press-video-tutorial/) - Overhead presses work the whole shoulders and are SERIOUSLY effective. Have the bar racked at about shoulder height. Lift off the barbell and set it across your - [Build Muscular Calves With Calf Raises](https://musclehack.com/build-muscular-calves-with-calf-raises/) - Learn how build muscular calves. Maximize muscle fiber recruitment and growth stimulation with seated calf raises. People often complain that the calves are stubborn but they aren't really. - [Tricep Pushdowns](https://musclehack.com/tricep-pushdowns/) - Video showing how to do Cable Tricep Pushdowns for maximum muscle growth... - [How To Build Muscle Mass Fast - Complete Guide](https://musclehack.com/how-to-build-muscle-mass-fast-complete-guide/) - This is it: The most complete and definitive guide on How To Build Muscle Mass Fast. Let me walk you through the 12 steps for the fastest muscle gains possible - [T.H.T. 3 Day Split Workout For Fast Gains](https://musclehack.com/best-3-day-workout-routine/) - The Best 3 Day Workout Routine For building muscle. This 3-day split workout hits every muscle & stimulates maximum increases in size & strength - [10 Top Reasons You Need Broccoli In Your Diet](https://musclehack.com/10-top-reasons-you-need-broccoli-in-your-diet/) - Want to get healthy or even lose weight? Broccoli needs to be included in your diet. Here's 10 reasons why broccoli is great! - [When And How To Take Creatine](https://musclehack.com/when-and-how-to-take-creatine/) - This is the definitive guide to maximally effective creatine supplementation. When and how to take creatine fully explained... - [Should I Take Creatine On Off Days?](https://musclehack.com/should-i-take-creatine-on-off-days/) - Should I Take Creatine On Off Days? Answer... people who ask this question have a misunderstanding of what creatine is and how it works. We simply want to max.. - [Top 30 Foods That Build Muscle](https://musclehack.com/top-30-foods-that-build-muscle/) - Here is a GREAT list of the Top 30 Foods that build muscle. Suitable for all types of diets - high carb, low-carb, vegetarian & vegan options too... - [10 Easy Ways To Improve Your Posture](https://musclehack.com/10-easy-ways-to-improve-your-posture/) - If you’re going to spend all that time working out, you might as well maximize your efforts by standing tall. Here’s 10 easy ways to improve your posture. - [The NEW Bodybuilding Diet - G.L.A.D.](https://musclehack.com/the-new-bodybuilding-diet-glad/) - Ready to build new slabs of MUSCLE without adding any body fat? This diet is the best bodybuilding diet you could possibly utilize for bulking. MAXIMIZE muscle - [How Much Protein is Needed to Build Muscle?](https://musclehack.com/how-much-protein-is-needed-to-build-muscle/) - How much protein is enough for a 'high protein diet' to build muscle (2019). Use the following formula. Lean Mass Weight (Kg) x 2.75 = Daily Protein Requirement - [The Six Pack Calculator. Input Your Stats Now!](https://musclehack.com/the-six-pack-calculator-input-your-stats-now/) - You can now tell how long it's going to take you to get a six-pack AUTOMATICALLY just by plugging in your stats into the following calculator! - [Why 5x5 Workouts Don't Build Maximum Muscle](https://musclehack.com/why-5x5-workouts-dont-build-maximum-muscle/) - Many people doing the 5x5 workout come to me because they aren't making any size gains. 5x5 is not a hypertrophy/growth workout. Here's why it doesn't build much muscle - [Want to Build Muscle? How many Reps Per Set for Hypertrophy?](https://musclehack.com/want-to-build-muscle-how-many-reps-per-set-for-hypertrophy/) - 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. - [Calories To Build Muscle Calculator](https://musclehack.com/calories-to-build-muscle-calculator/) - Want to know how many calories you need to build muscle? This free calculator will do all the math for you! Just enter your stats here to find out now! - [Reps And Sets](https://musclehack.com/reps-and-sets-2/) - Reps and Sets for training. If you're training for size, toning, strength, bodybuilding in general, or are just confused about reps & sets in the gym, read this - [How Long Does It Take To Get Six-Pack Abs? ANSWERED!](https://musclehack.com/how-long-does-it-take-to-get-six-pack-abs-answered/) - You can know with MATHEMATICAL CERTAINTY how long it will take you to get a six-pack. The following formula is a kind of SIX-PACK CALCULATOR, check it out... - [What Fruit Can I Eat On A Low Carb Diet?](https://musclehack.com/what-fruit-can-i-eat-on-a-low-carb-diet/) - Think you can\'t eat fruit on a low carb diet? Think again. Here\'s a list of great low carb fruits: (all under 10 grams of carbs per 100 ) - [Macros To Lean Bulk / Build Muscle](https://musclehack.com/macros-to-lean-bulk-build-muscle/) - This post details the best macros for building muscle in a "lean bulk" style i.e. adding lean muscle but not adding fat. - [YES YOU CAN BUILD MUSCLE AND BURN FAT AT THE SAME TIME](https://musclehack.com/yes-you-can-build-muscle-and-burn-fat-at-the-same-time/) - Yes it's possible to build muscle and burn fat at the same time. Science has proven it. There's one key to making it happen...and it's not that difficult - [3000 Calorie Low-Carb High-Fat High-Protein Meal Plan (LCHF)](https://musclehack.com/3000-calorie-low-carb-high-fat-high-protein-meal-plan-lchf/) - In my last post I gave you guys a 3000 Calorie meal plan with higher carbs (low glycemic carbs and no sugar). Now it's time to give you a 3000 Calorie low-carb plan (lchf). As you know, I'm busy putting together a whole book of meal plans so that you guys don't have the hassle - [SCIENCE REVEALS THE BEST WORKOUT FOR MUSCLE GAINS](https://musclehack.com/science-reveals-the-best-workout-for-muscle-gains/) - Wondering if a split routine or a full-body workout is better for muscle gains? Science has revealed the answer, which will shock many of you. Click here - [Reverse Crunches](https://musclehack.com/reverse-crunches/) - How to do Reverse Crunches to work the lower part of the abs (sometimes called lying leg or hip raises) - [HOW MUCH PROTEIN TO BUILD MUSCLE FAST (2020)](https://musclehack.com/how-much-protein-to-build-muscle-fast-2020/) - This is the definitive scientific answer to how much protein you need to build muscle fast. It's the optimal daily protein intake for maxium muscle gains. - [OMG! THE WORST PROTEIN SNACK IN THE WORLD](https://musclehack.com/omg-the-worst-protein-snack-in-the-world/) - The "Complete Cookie" is the worst protein snack in the world for 2 big reasons. They were taken to court because they didn't contain the stated protein content - [WHY DID THEY LEAVE THIS OUT OF THE GAME CHANGERS?](https://musclehack.com/why-did-they-leave-this-out-of-the-game-changers/) - Why did The Game Changers leave this one huge issue out? Fact: animal proteins are far superior to plant proteins because of this one thing. See video here... - [Game Changers Strong As An Ox Quote Debunked](https://musclehack.com/game-changers-strong-as-an-ox-quote-debunked/) - The Game Changers Movie makes many misleading claims. One is the 'strong as an ox' quote. You CANNOT get built like an ox by eating like one. Here's why... - [Game Changers Gladiator Claim Debunked](https://musclehack.com/game-changers-gladiator-claim-debunked/) - Gladiators WERE NOT muscled up, shredded athletes. They were prisoners/slaves. Gladiators were fat. The high-carb, plant-based diet was used to fatten them up - [HOW MUCH PROTEIN CAN THE BODY ABSORB IN ONE SITTING?](https://musclehack.com/how-much-protein-can-the-body-absorb-in-one-sitting/) - How much protein can the body absorb in one meal? The myth is that the body can only use 30g or so of protein at one time, but this isn't the case. The answer.. - [DOES EATING FAT MAKE YOU FAT?](https://musclehack.com/does-eating-fat-make-you-fat/) - Does eating dietary fat make you fat? Can the fat you eat end up as stored body fat? Or is it just too much fat? Or too many calories? Click here for the answer - [THE 5 BEST MUSCLE GAIN TIPS OF 2019](https://musclehack.com/the-5-best-muscle-gain-tips-of-2019/) - I've made my best gains over the last 12-18 months using these 5 tips. 2 of them have even been proven to DOUBLE gains in recent scientific studies! Click here - [NEW 24-REP METHOD FOR BIG BICEPS](https://musclehack.com/new-24-rep-method-for-big-biceps/) - Try this! It's a new 24-reps, high-intensity method to build bigger biceps. It's a set split into 3 x 8rep sections with no rest in between! Ready to do it? - [BUILD MUSCLE WITH LIGHT WEIGHTS](https://musclehack.com/build-muscle-with-light-weights/) - Check out this video on how Dexter Jackson prefers to build muscle with lighter weights. Lifting heavy loads doesn't mean bigger muscles and can lead to injury - [2min Video Gets You Super-Motivated For Bodybuilding](https://musclehack.com/2min-video-gets-you-super-motivated-for-bodybuilding/) - This 2-min video will get you HYPED for lifting! Watch this if you need to get motivated to go to the gym! Featuring The Rock... - [GAIN 14LBS OF MUSCLE IN 14 DAYS](https://musclehack.com/gain-14lbs-of-muscle-in-14-days/) - Ellington Darden has created a new training protocol called the 30-10-30 workout. And there are claims of 14lbs muscle gains in 14 days! Here's the full routine - [4 Simple Keto Recipes To Kick Start Your Weight Loss](https://musclehack.com/4-simple-keto-recipes-to-kick-start-your-weight-loss/) - Here are some great simple keto recipes for those of you need wanting to really kickstart your weight loss on a ketogenic diet! Cereal, chips and more! - [The Best Damn Workout For Big Arms](https://musclehack.com/the-best-damn-workout-for-big-arms/) - Want to build big arms? This is how I did it! This is my full arm workout - the exercises, the sets, the reps and how often to train - everything to build big arms - [TRY THIS "DOUBLE SET" FOR ARM GROWTH](https://musclehack.com/try-this-double-set-for-arm-growth/) - Triceps take up 2/3rds of our arm. This unique training method will blow up your triceps! If you want bigger arms, try this 'double set' today... - [THE POWER 10! 10 BEST FOODS TO BUILD MUSCLE](https://musclehack.com/the-power-10-10-best-foods-to-build-muscle/) - The Power 10! Here are the 10 best foods to build muscle (in no particular order). Eat these and train and you WILL grow... - [HOW TO 'LEVEL UP' YOUR COFFEE](https://musclehack.com/how-to-level-up-your-coffee/) - Adding 1 simple ingredient (just 2g) to your coffee can improve insulin sensitivity, fight cancer, improve cognition, attention span and motivation! Click here - [HOW CASEY KING'S WEIGHT GOT OVER 700lbs](https://musclehack.com/how-casey-kings-weight-got-over-700lbs/) - How is it that anyone could let their weight get over 700lbs? In this vid, Casey King tells us how he did it. His daily routine includes eating, TV & video games - [WHY I'VE NEVER TAKEN STEROIDS](https://musclehack.com/why-ive-never-taken-steroids/) - Today I tell you the 2 reasons why I've never resorted to taking anabolic steroids to carve out my physique. How I went from skinny-fat to fitness model (pics) - [TOP 20 BEST VEGGIES TO BUILD MUSCLE](https://musclehack.com/top-20-best-veggies-to-build-muscle/) - Here is a list of the 20 best vegetables to build muscle. They have the highest protein content... - [HERE'S WHAT GREGG VALENTINO'S ARMS LOOK LIKE NOW](https://musclehack.com/heres-what-gregg-valentinos-arms-look-like-now/) - Remember Gregg Valentino? The guy with the ridiculously big arms? Wonder what his arms look like now? In this vid he shows you, including the hole in his bicep - [NEW STEROIDS DOCUMENTARY 2019](https://musclehack.com/new-steroids-documentary-2019/) - Steroid use is on the rise worldwide. Here is an undercover documentary into steroid use in Ireland. Is the gear real? Safe? Who is taking it? Who is selling? - [EASILY JACK UP THIS HORMONE 30% FOR FASTER GAINS](https://musclehack.com/easily-jack-up-this-hormone-30-for-faster-gains/) - It's easy! You don't have to do anything - it works even when lying in bed. This scientific study tells us how to do it. A 30% increase = faster muscle gains! - [HOW I EAT A HIGH-PROTEIN, BODYBUILDING DIET FOR £1 PER MEAL](https://musclehack.com/how-i-eat-a-high-protein-bodybuilding-diet-for-1-per-meal/) - If you think that eating a high-protein bodybuilding diet is expensive, you're just doing it wrong. I'm going to show you how I eat for £1 / 0.88p per meal! - [New Creatine Method Builds Twice The Muscle](https://musclehack.com/new-creatine-method-builds-twice-the-muscle/) - You're taking creatine the wrong way. A study has shown that you can make double the gains, lose more fat, and gain more strength when you take it like this. It's easy... - [5 THINGS HAPPEN WHEN YOU DITCH SUGAR](https://musclehack.com/5-things-happen-when-you-ditch-sugar/) - Here's 5 amazing things that will happen to your body when you give up sugar... - [What Cardio Did Arnold Schwarzenegger Do?](https://musclehack.com/what-cardio-did-arnold-schwarzenegger-do/) - Did you know that the best physiques in bodybuilding - the 1970's - were sculpted without cardio? Listen to Ric Drasin talk about cardio in the Golden Era. - [How To Eat Keto At McDonald's](https://musclehack.com/how-to-eat-keto-at-mcdonalds/) - If you're on a keto or low-carb diet, you can still eat at McDonald's. Here are many options for you split into 3 Categories - breakfast, burgers, and others. - [Steroid User May Need Leg Amputated](https://musclehack.com/steroid-user-may-need-leg-amputated/) - "Dan the Bodybuilder" may have to get his leg amputated after the site where he injected steroids became infected. Here he is talking about his ordeal - [Morning Or Evening Weight Training For Better Gains?](https://musclehack.com/morning-or-evening-weight-training-for-better-gains/) - Should you train morning (am) or later in the day (pm) for muscle gains? Believe it or not, one is most definitely better than the other! Answer... - [Jenna Jameson's Keto Meal Plan](https://musclehack.com/jenna-jamesons-keto-meal-plan/) - Have you seen Jenna Jameson's dramatic weight loss? Here's the pic and also the meal plan she uses for her keto diet. - [THEY BUILT 2 x MUSCLE IN 6 WKS DOING THIS...](https://musclehack.com/they-built-2-x-muscle-in-6-wks-doing-this/) - Try this! A study has shown twice the muscle size gains in just 6 weeks when using this 1 x Advanced technique. Here's how to do it... - ["Taking Steroids Ruined My Life"](https://musclehack.com/taking-steroids-ruined-my-life/) - In this video, this guy says taking steroids destroyed his life. Watch here. side-effects included an enlarged heart, a heart attack, liver damage and more... - ["I GAINED 4lbs MUSCLE IN A MONTH DOING THIS"](https://musclehack.com/i-gained-4lbs-muscle-in-a-month-doing-this/) - I tweaked a guys' diet with just 1 thing and he added 4lbs muscle in ~5 weeks. He was doing everything else right, except this...then boom! New gains! - [Can Weight Training Produce Acne?](https://musclehack.com/can-weight-training-produce-acne/) - Ever wonder if lifting weights can give you acne? Is it the extra testosterone? The sweating? This isn't just for teenagers. Watch this 2min vid for the answer - [Are Egg Yolks Healthy? How Many Per Day?](https://musclehack.com/are-egg-yolks-healthy-how-many-per-day/) - For years, the idea that egg yolks are unhealthy has been promoted as fact. That simply isn't true and you SHOULD eat them - even for muscle gains. Proof here - [Watch UK Bodybuilder Get Arrested With Lee Priest](https://musclehack.com/watch-uk-bodybuilder-get-arrested-with-lee-priest/) - UK bodybuilder from Williams Fitness gets arrested with Lee Priest. Watch here - [2-3 Weeks With No Training = No Muscle Loss](https://musclehack.com/2-3-weeks-with-no-training-no-muscle-loss/) - Definitively answered - How long can we stop training without losing muscle or strength? You need to see this - [Dorian Yates' Top 10 Bodybuilding Tips](https://musclehack.com/dorian-yates-top-10-bodybuilding-tips/) - Here Dorian Yates gives 10 awesome tips for making your best gains. This guy has a great mind! - [STUDY FINDS HOW TO DOUBLE YOUR ARM GAINS](https://musclehack.com/study-finds-how-to-double-your-arm-gains/) - A new study carried out on 44 trained men has found a method that almost doubles gains in the triceps! Here's what they did... - [Dwayne "The Rock" Johnson Can't Get A Proper Six-Pack](https://musclehack.com/dwayne-the-rock-johnson-cant-get-a-proper-six-pack/) - He looks great. He's huge...but 'The Rock' can't obtain a ripped six-pack. Here's the reason - [4 x POST-WORKOUT RULES FOR YOUR BEST GAINS](https://musclehack.com/4-x-post-workout-rules-for-your-best-gains/) - Here are the 4 keys to getting the best gains from post-workout nutrition. If you do all 4, you could actually DOUBLE your gains! - [When Lee Priest Ripped Vegan Gains A New One](https://musclehack.com/when-lee-priest-ripped-vegan-gains-a-new-one/) - 'Vegan (no)Gains' went at Lee Priest first. This is Lee's hilarious response lol... - [Does Creatine Make Your Hair Fall Out?](https://musclehack.com/does-creatine-make-your-hair-fall-out/) - Can creatine make your hair fall out? Here's the answer... - [RICH PIANA AUTOPSY REPORT 2018](https://musclehack.com/rich-piana-autopsy-report-2018/) - Have you seen Dr. Thomas O'Connor's evidence-based review of Rich Piana's autopsy report? Here is the video with the cause of death... - [HOW TO BUILD MUSCLE BY STRETCHING](https://musclehack.com/how-to-build-muscle-by-stretching/) - It turns out that stretching CAN build muscle. But it's only a certain TYPE of stretching and it has to be done at a specific time...but it works! Click here - [Does Viagra Double Muscle Gains?](https://musclehack.com/does-viagra-double-muscle-gains/) - Does viagra cause muscle growth? A new study has caused researchers to conclude that protein synthesis levels DOUBLED when taking viagra - the equivalent of injecting perhaps about 200mg testosterone per week. Click for details - [The Last Unseen Footage of Rich Piana](https://musclehack.com/the-last-unseen-footage-of-rich-piana/) - The last footage of the late Rich Piana has been released. He's training at Venice Beach, chatting to fans, and he talks about how he feels about becoming famous - hint: he says it "isn't enough". Here it is... - [Delicious Low Carb Pancake Recipe](https://musclehack.com/delicious-low-carb-pancake-recipe/) - I recently stumbled across a killer low-carb pancake recipe on YouTube. Bowulf, who has a lot of low carb recipes, explains all in the video below. 10 pancakes! - [Mark Wahlberg's Daily Schedule](https://musclehack.com/mark-wahlbergs-daily-schedule/) - Have you seen Mark Wahlberg's crazy daily schedule!? Here it is including waking up at 2.30am, 2 x daily workouts, cyrotherapy, and bedtime at 7.30pm. What do you think? - [Chuando Tan - The Man Who Looks 20 at 50 years old](https://musclehack.com/chuando-tan-the-man-who-looks-20-at-50-years-old/) - Check out this guy's pics. He's 51 years old, but looks like a guy his twenties! He is Chuando Tan and here are some details about his diet and workout. - [10 Women That Prove That Lifting Does Not Make Females Bulky](https://musclehack.com/10-women-that-prove-that-lifting-does-not-make-females-bulky/) - Weight lifting makes ladies beautiful, not bulky. Here are 10 women with pics that prove this point... - [Do This: Vince Gironda's Bicep Curl For Bigger Arms](https://musclehack.com/do-this-vince-girondas-bicep-curl-for-bigger-arms/) - Try this! It's fun! :) And you might add some nice extra thickness to your biceps. It's Vince Gironda's unique way of training the biceps - something you've probably never done before! - [BE MUSCULAR & RIPPED IN JUST 28 DAYS](https://musclehack.com/be-muscular-ripped-in-just-28-days/) - If I had only 28 days to come in looking as muscular and ripped as possible, this is what I'd do...There are 10 tips and tricks I would use. You'll be surprised at some of these, but they work! - [10 Easy Low Carb / High Protein Diet Food Substitutions (Video)](https://musclehack.com/10-easy-low-carb-high-protein-diet-food-substitutions-video/) - I decided I would make a video to show how you can make simple switches that can turn you high-carb diet into a low carb / high protein one. - [Naturally Boost Testosterone 25% By Having This Every Day](https://musclehack.com/naturally-boost-testosterone-25-by-having-this-every-day/) - This is so easy. You can naturally increase your testosterone levels by 25% to build more muscle by getting enough of this. A new study has shown this 25% increase - [4 UNUSUAL WAYS TO GET SHREDDED ABS](https://musclehack.com/4-unusual-ways-to-get-shredded-abs/) - Get shredded! Today I’m going to give you 4 of the more “unusual” methods from my own personal handbook that will help you get (and stay) ripped! - [EATING THIS MUCH PROTEIN DESTROYS BODY FAT](https://musclehack.com/eating-this-much-protein-destroys-body-fat/) - A study has shown that when you eat more protein, you burn more body fat...yes even when you eat more total calories. These guys ate 400 more calories and lost more fat. Here's what happened... - [FASTED CARDIO SUCKS & CAUSES MUSCLE LOSS](https://musclehack.com/fasted-cardio-sucks-causes-muscle-loss/) - Do you think doing cardio in fasted state burns more fat? Wrong. It burns less than fed cardio and...it can cause muscle loss. I explain all here... - [DROP AN F-BOMB IN THE GYM - IT MAKES YOU 8% STRONGER](https://musclehack.com/drop-an-f-bomb-in-the-gym-it-makes-you-8-stronger/) - 2 studies have helped confirm that cussing while training can actually make us stronger - about 8% stronger. The theory is that we are helping mitigate the pain we experience by affecting our sympathetic nervous system. - [Why I Don't Do Intermittent Fasting](https://musclehack.com/why-i-dont-do-intermittent-fasting/) - 2 x studies have turned up shocking results regarding Intermittent Fasting and gains in belly fat - yes GAINS, not losses. Can fasting then binging end up causing you to store more fat in the abdominal area? Click here - [The Best "On The Road" Protein. It's Not Protein Bars](https://musclehack.com/the-best-on-the-road-protein-its-not-protein-bars/) - Want to know the best damn protein to get when you're on-the-go? It ain't protein bars! It's real muscle-building protein, dirt cheap and 25-30g protein! Click here - [Gain 2lbs Muscle. Lose 2lbs Fat In 1 Month. Eat These](https://musclehack.com/gain-2lbs-muscle-lose-2lbs-fat-in-1-month-eat-these/) - A study at the University of Palermo had subjects eat 12 of these for 30 days. Without changing anything else, they gained 2lbs of muscle and lost 2lbs of fat - [Do Diet Sodas Stop Weight Loss? The Truth](https://musclehack.com/do-diet-sodas-stop-weight-loss-the-truth/) - If you drink diet sodas, will it prevent or slow weight loss? I answer here today. I am shredded and when I cut...I drink them. I'll tell you why and how much - [Watch Me Take A Set Beyond Failure For Growth](https://musclehack.com/watch-me-take-a-set-beyond-failure-for-growth/) - Watch me take this set of dumbbell curls to failure and beyond to trigger growth. I go to failure, do an extension rep, then an omni-contraction - [5 Ways To Volumize Your Muscles For Faster Growth](https://musclehack.com/5-ways-to-volumize-your-muscles-for-faster-growth/) - A volumized muscle is an anabolic muscle! If you want to make better muscle gains, I'm going to give you 5 ways to massively volumize your muscles! Click here - [This Number Of Reps Makes Muscles Grow](https://musclehack.com/this-number-of-reps-makes-muscles-grow/) - To build muscle at the fastest rate possible, you need to use the best rep range and make sure that you are doing "Effective Reps" for muscle growth. - [Try This Cool 1-Minute Strength Test](https://musclehack.com/try-this-cool-1-minute-strength-test/) - Try this strength test. It's fun! See if you can do this for 10 seconds, 30 seconds, 60 seconds, or 90 seconds and discover what that means about your strength! - [Download New MuscleHack App Free](https://musclehack.com/download-new-musclehack-app-free/) - Download the brand new free MuscleHack app to track your THT workouts and get all of Mark's latest free tips! - [(NEW 2018) How Much Protein To Build Muscle](https://musclehack.com/new-2018-how-much-protein-to-build-muscle/) - A new Mega Meta-Analysis of 49 protein studies has been carried out on 1863 subjects. Let's put the issue of how much protein we need to build muscle to rest! - [Try this - 1 Crazy Set To Grow Your Arms!](https://musclehack.com/try-this-1-crazy-set-to-grow-your-arms/) - Try this Super-Intense “Multi-Set” for your arms that’s going to produce some nice new growth! It will expose those arm muscle to brand new levels of intensity! - [Is Post-Workout Nutrition Dead?](https://musclehack.com/is-post-workout-nutrition-dead/) - Does taking a protein shake after training really produce better results? What should we eat before, during and after training for maximum muscle gains? - [The Only 4 Supplements You Need To Build Muscle & Lose Fat](https://musclehack.com/the-only-4-supplements-you-need-to-build-muscle-lose-fat/) - Most bodybuilding supplements simply do not work. Some do - and you should be using them. Here are the 4 main powerful supplements to build muscle... - [Eat Junk Food For 2 Weeks - This Is What Happens](https://musclehack.com/eat-junk-food-for-2-weeks-this-is-what-happens/) - A study had 15 healthy guys eat nothing but McDonald's for 2 weeks. The results will shock you and I bet they aren't what you think! Click here - [6 Exercises For Massive Muscle Gains](https://musclehack.com/6-exercises-for-massive-muscle-gains/) - If I only had 6 exercises to train my whole body for the best gains possible, this is how that workout would look. And it works! - [The Carbohydrate That Builds Muscle](https://musclehack.com/the-carbohydrate-that-builds-muscle/) - This carb source is not just healthy, it also helps build muscle. It helps with testosterone levels and levels of protein synthesis (muscle growth). See here... - [How To Turn Food Into Muscle Instead of Fat](https://musclehack.com/how-to-turn-food-into-muscle-instead-of-fat/) - When building muscle, you want the food you eat to end up as muscle...not be converted to fat. Here's how to do it... - [How To Build Muscle While You Sleep](https://musclehack.com/how-to-build-muscle-while-you-sleep/) - Many people are making a huge mistake with their bedtime nutrition. I can prove with studies that you can build TWICE the muscle if you eat like this before bed - [How To Remove Stubborn Areas Of Body Fat](https://musclehack.com/how-to-remove-stubborn-areas-of-body-fat/) - Stubborn fat on our body exists because the fat there is released more slowly than other areas. But there are 3 things you can do to remove it. Click here - [How To Get Big Without Getting Fat](https://musclehack.com/how-to-get-big-without-getting-fat/) - To add muscle, you do NOT need to add fat. That's a misunderstanding that is making lifters gain blubber. Here's the 6 keys to getting big without getting fat. - [The Worst Dang Protein For Building Muscle](https://musclehack.com/the-worst-dang-protein-for-building-muscle/) - You should avoid this protein when trying to build muscle. There's also potential brain atrophy, breast tissue growth and thyroid suppression. Click here. - [5 x Workout Finishers For More Muscle Growth](https://musclehack.com/5-x-workout-finishers-for-more-muscle-growth/) - Add these 5 x high-intensity workout finishers to your next session to stimulate more muscle growth. They're brutal...but effective. - [How Much Fat Can You Lose In A Month?](https://musclehack.com/how-much-fat-can-you-lose-in-a-month/) - 4lbs per month sucks. That's not good enough. But too much total weight loss indicates that you're losing muscle - not just fat. Click here for the sweet spot - [Build Muscle 3 Times Faster With This Method](https://musclehack.com/build-muscle-3-times-faster-with-this-method/) - Scientists have discovered after a 12-week study that lifting in this way builds 3 times more muscle and 5 times as much strength! See here - [Increase Growth Hormone 1700%](https://musclehack.com/increase-growth-hormone-1700/) - You don't need a buy a thing. Doing this when training will increase growth hormone levels 1700% according to Brazilian scientists... - [Is Real Food Protein or Protein Powder Better For Gains?](https://musclehack.com/is-real-food-protein-or-protein-powder-better-for-gains/) - Will protein from powder or from real whole food sources build more muscle? Science has investigated and has the answer. Click here for the answer - [How Many Times To Eat Per Day To Build Muscle](https://musclehack.com/how-many-times-to-eat-per-day-to-build-muscle/) - 2 times? 6 times? 8 times? There are many opinions on how many times we should eat per day to build max muscle. But thankfully science reveals the truth here - [Whole Eggs Increase Muscle Growth By 45%](https://musclehack.com/whole-eggs-increase-muscle-growth-by-45/) - Apart from losing half the protein and most of the nutrients, a new study has shown that whole eggs increase protein synthesis rates by 45% over egg whites. - [High Reps or Low Reps for Fat Loss. The Answer!](https://musclehack.com/high-reps-or-low-reps-for-fat-loss-the-answer/) - Science has put to bed the debate on whether you should do high reps or low reps when cutting (focusing on losing fat). The answer isn't what you think! - [Women Reveal The Male Body Type They Prefer](https://musclehack.com/women-reveal-the-male-body-type-they-prefer/) - A vox pop has revealed which male body type women prefer. They were shown 9 pics and asked to select one. Their preference might surprise you a little... - [Proof That You Can Build Muscle & Lose Fat At The Same Time](https://musclehack.com/proof-that-you-can-build-muscle-lose-fat-at-the-same-time/) - Yes you can build muscle and lose fat at the same time. And there are many studies to prove it. But there are 2 keys you need to know about... - [Extra Protein Will Not Make You Fat?](https://musclehack.com/extra-protein-will-not-make-you-fat/) - If you eat too much protein - even way too much protein - where will all the extra Calories go? According to this study, it will not make you fat. Click here - [The 5-Second Finger Testosterone Test](https://musclehack.com/the-5-second-finger-testosterone-test/) - If you want to know if you were blessed with high testosterone levels, all you need to is look at your hand. Do this... - [Scientists Say This Is The Best Breakfast For Building Muscle](https://musclehack.com/how-to-treble-your-growth-hormone/) - Scientists have demonstrated from 2 studies that this is the best breakfast to build muscle. The best bodybuilding breakfast... - [How a 31 yr old Irish Guy got a Six-Pack (see pics)](https://musclehack.com/how-a-31-yr-old-irish-guy-got-a-six-pack-see-pics/) - Do you know how to get shredded abs? This 31yr old Irish guy found out and transformed his body in weeks. See his pics and hear his story... - [How To Build Muscle On Rest Days](https://musclehack.com/how-to-build-muscle-on-rest-days/) - Wondering, "What exercise should I do on rest days?" Ok. I'm about to tell you exactly what to do and how to build muscle on your rest days... - [Give Up These 5 Things To Get Shredded Abs](https://musclehack.com/give-up-these-5-things-to-get-shredded-abs/) - You can get shredded. Don't doubt that! Everyone can. Here are 5 things you should give up to get ripped abs more easily - [Does Sex Before A Workout Hinder Performance?](https://musclehack.com/does-sex-before-a-workout-hinder-performance/) - If you have sex before training does it lower testosterone and negatively affect your workouts. Does an ejaculation hurt muscle gains? Answered here... - [The 5 Worst Bodybuilding Injuries Ever :(](https://musclehack.com/the-5-worst-bodybuilding-injuries-ever/) - Train smart and you'll be fine. But here are 5 of the most insane injuries in bodybuilding - [Ric Drasin Speaks on Rich Piana's Health/Coma](https://musclehack.com/ric-drasin-speaks-on-rich-pianas-healthcoma/) - (Video) While Rich Piana’s health status remains unclear, Golden Era bodybuilder and friend of Piana’s Ric Drasin gives his thoughts on the situation. - [How Much Muscle Can You Gain In A Year, A Month, A Week, A Day?](https://musclehack.com/how-much-muscle-can-you-gain-in-a-year-a-month-a-week-a-day/) - Most people don't know what kind of muscle gains to expect over a year. Here I break it down into realistic yearly, monthly, weekly and daily targets... - [The 5 Best Proteins To Eat Before Training](https://musclehack.com/the-5-best-proteins-to-eat-before-training/) - The protein sources we use before training will have an impact on the success of our workout. So here are the 5 best protein sources to eat before the gym - [Phosphatidic Acid Builds Twice The Muscle](https://musclehack.com/phosphatidic-acid-builds-twice-the-muscle/) - Supplementing with 750mg Phosphatidic Acid/day has been shown to double the rate of muscle growth and increase fat loss. Here are the studies & how it works - [Top 5 Supplements For Gaining Muscle](https://musclehack.com/top-5-supplements-for-gaining-muscle/) - Very few supplements actually work. But here are the top 5 that really do work to help build muscle along with scientific references and where to get them - [Building Big Muscle on a Budget - Eat This!](https://musclehack.com/building-big-muscle-on-a-budget-eat-this/) - Here is a big list of seriously cheap bodybuilding foods to fuel muscle growth. Get big on a budget here... - [The Ultimate Creatine Timing Guide For The Best Gains](https://musclehack.com/the-ultimate-creatine-timing-guide-for-the-best-gains/) - There is a way to creatine that is better than all other methods. Before or after training? Load or not load? All answered here - [This is what happens your body when you take a week off training](https://musclehack.com/this-is-what-happens-your-body-when-you-take-a-week-off-training/) - This is what happens to your body and muscles when you take a week or even 2 weeks off from training (weight lifting). I'm sure you'll be very surprised - [Eat Lots of Rice Without Getting Fat With This Technique](https://musclehack.com/eat-lots-of-rice-without-getting-fat-with-this-technique/) - This is a simple discovery that allows you to cook rice in a way that can reduce the calories by up to 50%. It changes and becomes resistant starch - [MuscleHack Free Supplement Guide. Download Here](https://musclehack.com/musclehack-free-supplement-guide-download-here/) - The MuscleHack 100% Free Supplement Guide details all the bodybuilding & fat loss supplements that work, the ones that don't & the ones that are dangerous! - [The Rock Gets Hilariously Owned On Twitter](https://musclehack.com/the-rock-gets-hilariously-owned-on-twitter/) - The Rock gets owned on Twitter By Olly Gibbs about his use of an emoji in relation to his new movie Jumanji. - [Are Body-Part Split Workouts A Thing Of The Past?](https://musclehack.com/are-body-part-split-workouts-a-thing-of-the-past/) - Are body-part split workouts really dead? Studies are pointing to full-body routines as superior for size gains. - [Burn Calories Fast: Torch 346 In 13 Minutes](https://musclehack.com/burn-calories-fast-torch-346-in-13-minutes/) - Brand new research has discovered a method for burning 346 Calories in just 13 minutes. Here's how to do it (it's simple) - [BBC Documentary: Addicted To Protein](https://musclehack.com/bbc-documentary-addicted-to-protein/) - Watch the BBC documentary Addicted To Protein here. Are you taking in too much protein from supplements. What happens when you switch to real food? - [Fasted or Non-Fasted Cardio? Which is Better?](https://musclehack.com/fasted-or-non-fasted-cardio-which-is-better/) - Wondering about fasted cardio? Is it more effective than "fed cardio". If you've been told that fasted cardio burns more fat, you've been lied to. Here's why - [How To Burn 450% More Calories When Weight Training](https://musclehack.com/how-to-burn-450-more-calories-when-weight-training/) - A scientific study has discovered a method for increasing calories by a whopping 450% during weight training - and there's no cardio involved. - [32yr Old Weed-Smoking Girl Gets a Six-Pack](https://musclehack.com/32yr-old-weed-smoking-girl-gets-a-six-pack/) - This is the story (with pics) of a 32yr old American weed-smoking woman who got a six-pack for the first time in just 4 weeks. See the pics here... - [The Satiety Index: Most Filling Foods For A Diet](https://musclehack.com/the-satiety-index-most-filling-foods-for-a-diet/) - The satiety index is a full list of all the most filling foods. Developed at the University of Sydney. Here is the full index of foods... - [Banana Protein Cookies Recipe - 30g Protein](https://musclehack.com/banana-protein-cookies-recipe-30g-protein/) - Click here for a quick and easy recipe for banana protein cookies with 30g of high-quality protein. Just 4 ingredients... - [Best Rest Periods Between Sets For Muscle Growth](https://musclehack.com/best-rest-periods-between-sets-for-muscle-growth/) - There is an optimal rest period between sets when you are training specifically for size gains - called hypertrophy. And it's not 1 minutes. Answer here... - [20 Percent Body Fat to 10 Percent Body While Building More Muscle](https://musclehack.com/20-percent-body-fat-to-10-percent-body-while-building-more-muscle/) - Going from 20% body fat to under 10% while putting on muscle - not bad, eh? Here is how 39 year old Stuart Riches did it and got a six-pack... - [9 Things To Do When You Max Out A Machine](https://musclehack.com/9-things-to-do-when-you-max-out-a-machine/) - The weight stack on the machine just can't cope with your superlative strength! What can you do? Here are 9 things you can do when you've maxed out a machine - [The Ultimate Low Carb Pizza Recipe](https://musclehack.com/the-ultimate-low-carb-pizza-recipe/) - This is simply one of the best, if not the best, low-carb pizza recipes I have ever seen. Emily Maguire from Low Carb Genesis... - ["I Was Shocked! I Had Become My Own Success Story!"](https://musclehack.com/i-was-shocked-i-had-become-my-own-success-story/) - After just 10 weeks, this 25yr old English guy looked in the mirror & said, "I was looking at myself and even I WAS SHOCKED! I had become my own success story" - [Is Denatured Protein Good For Bodybuilders?](https://musclehack.com/is-denatured-protein-good-for-bodybuilders/) - Are you throwing away muscle gains by consuming most of your protein from denatured sources? If so, you'd need to know! Answered here... - [Red Meat + Bacon + Eggs + Cheese = Lean, Muscular, & Healthy](https://musclehack.com/red-meat-bacon-eggs-cheese-lean-muscular-healthy/) - This guy eats red game meat, bacon, eggs, cheese and gets lean, strong, & healthy. His weight, blood pressure, and cholesterol all improved while adding muscle - [Should You Stretch Before Training?](https://musclehack.com/should-you-stretch-before-training-2/) - Should you stretch before lifting weights? The answer is a definite no. Stretch only AFTER training to avoid weakening your muscles before training. Details... - [How Much Whey Protein To Take After A Workout](https://musclehack.com/how-much-whey-protein-to-take-after-a-workout/) - A new study has revealed how much whey protein is best to take after a workout. They tested both 20g whey and 40g whey. Here's the answer... - [The Best Carb For Building Muscle](https://musclehack.com/the-best-carb-for-building-muscle/) - This is what I consider to be the best or perfect carb for building muscle while staying lean all year. This is what it is and how much to eat... - [The 5 Unbreakable Rules Of Fast Fat Loss](https://musclehack.com/the-5-unbreakable-rules-of-fast-fat-loss/) - These are the 5 x "Unbreakable"or non-negotiable aspects of rapid fat loss. Notice I say fat loss, not weight loss. You will not lose muscle doing this - [5 Best Exercises For Really Chiseled Abs](https://musclehack.com/5-best-exercises-for-really-chiseled-abs/) - Today I'm going to tell you the 5 very best exercises for carving out an extremely impressive six-pack with videos and pics... - [How Much Muscle Can A Hardgainer Gain in 4 Weeks on THT? (pics)](https://musclehack.com/how-much-muscle-can-a-hardgainer-gain-in-4-weeks-on-tht-pics/) - If you're an ectomorph, you're going to love this! So How Much Muscle Can You Gain in 4 Weeks? Have you been told that you can't make noticeable gains? - [How To Do Leg Presses](https://musclehack.com/how-to-do-leg-presses/) - Leg Presses are a great fundamental exercise for muscle growth. So let's have a look at the form as it pertains to a routine designed for hypertrophy. - [Low Carb Chinese Food - Seriously!](https://musclehack.com/low-carb-chinese-food-seriously/) - I’m so happy! I found a low-carb chinese dish that you will love. - [Here's What Happens Your Muscle When You Double Your Protein](https://musclehack.com/heres-what-happens-your-muscle-when-you-double-your-protein/) - We know to eat 1g protein per pound body weight to build muscle. What would happen if you doubled it? More muscle? A new study has provided the answer... - [Lenny & Larry's Complete Cookie Review](https://musclehack.com/lenny-larrys-complete-cookie-review/) - Here's a full review of Lenny & Larry's Complete Cookie. Honestly, it's not good! Protein content, protein quality and taste all reviewed... - [How to Eat on the M.A.N.S. Diet](https://musclehack.com/how-to-eat-on-the-mans-diet/) - Here's how to eat on the MuscleHack MANS carb-cycling diet. - [How To Sleep Your Way To Big Muscles](https://musclehack.com/how-to-sleep-your-way-to-big-muscles/) - Warning! You are hampering your muscle gains if you are not getting enough sleep. - [5 Ways To Make Chicken Taste Great!](https://musclehack.com/5-ways-to-make-chicken-taste-great/) - Tired of boring chicken? This'll help you spice things up - and it's healthy too ;) - [Why You Need Water To Build Muscle](https://musclehack.com/why-you-need-water-to-build-muscle/) - Here’s 5 reasons why water is crucial to your bodybuilding success. Here's how much water to build muscle. - [What To Eat To Build Muscle - Day 1](https://musclehack.com/what-to-eat-to-build-muscle-day-1/) - Want to know what to eat to build muscle? This is what I eat on my low-carb diet to build muscle... - [Guided Six Pack Abs Workout (Podcast)](https://musclehack.com/guided-six-pack-abs-workout-podcast/) - This Podcast will give you the ab workout of your life. This audio is designed to work in real-time, listen to it as you work your abs. - [How to Train your Abs Scientifically](https://musclehack.com/how-to-train-your-abs-scientifically/) - Get great abs! Get Scientific! This is how you train your abs scientifically to guarantee your success. - [Will this make you Puke?!](https://musclehack.com/will-this-make-you-puke/) - Bodybuilders who are convinced that they're too small are said to suffer form bigorexia - the opposite of anorexia. - [Top 5 Tips for Six Pack Abs](https://musclehack.com/top-5-tips-for-six-pack-abs/) - Here are the top 5 tips for getting six-pack abs... - [The Secret to Progressing Every Single Workout](https://musclehack.com/the-secret-to-progressing-every-single-workout/) - It is possible to increase the amount of weight you lift in every single workout. This post tells you how to use micro-weights. - [Which One of these 3 Weight-Lifting Mistakes do you Make?](https://musclehack.com/which-one-of-these-3-weight-lifting-mistakes-do-you-make/) - Warning! These Videos are not for the squeamish! And don't laugh! You might puke - [The 5 "Must-Do" Compound Exercises For Big Gains](https://musclehack.com/the-5-must-do-compound-exercises-for-big-gains/) - Want the max gains possible? Or are your gains not as big as you'd hope? Make sure you are doing all 5 of these big compound exercises... - [Big Fat Lies! Is Saturated Fat Bad For You?](https://musclehack.com/big-fat-lies-is-saturated-fat-bad-for-you/) - Is dietary fat, especially saturated fat, bad for you? Answered... - [Eat Fats, Get Skinny?](https://musclehack.com/eat-fats-get-skinny/) - Eat fat to get skinny. "You secrete insulin in response to carbohydrates, and insulin drives fat accumulation. It's that simple." - [Warning! Do NOT Make The 'BMI' Mistake](https://musclehack.com/warning-do-not-make-the-bmi-mistake/) - Do NOT use the Body Mass Index as a means of determining whether or not your body is in good shape - it’s rubbish! Here's why... - [How To SkyRocket Your Energy Levels For Free!](https://musclehack.com/how-to-skyrocket-your-energy-levels-for-free/) - Would you like to seriously boost your energy levels free of charge, without food or pills? You can! Here's the secret... - [The Most Unusual Way To Build Muscle](https://musclehack.com/the-most-unusual-way-to-build-muscle/) - An unusual way to build muscle without weights, - [Low Carb Vs Low Fat Debate Rages On](https://musclehack.com/low-carb-vs-low-fat-debate-rages-on/) - The debate between which type of diet produces the best results and is also the healthiest for us has increased in intensity in recent months - [Eat your Eggs!](https://musclehack.com/eat-your-eggs/) - Here are reasons why you should eat your eggs. - [How To Manipulate 3 x Big Hormones For More Muscle](https://musclehack.com/how-to-manipulate-3-x-big-hormones-for-more-muscle/) - You can get better & faster muscle gains once you know how to manipulate the 3 big anabolic hormones responsible for growth. Here's how to do it naturally. - [Top 10 Foods For The Best Bodybuilding Meal Plan](https://musclehack.com/top-10-foods-for-the-best-bodybuilding-meal-plan/) - If you want to build muscle, you'll need a potent meal plan. Here are the top 10 foods you need to put in a bodybuilding meal plan to build muscle - [10 Unusual Ways To Build Muscle Faster](https://musclehack.com/10-unusual-ways-to-build-muscle-faster/) - Here are 10 ways to build muscle faster - and I'm sure most of these tips are ideas you've never heard of. - [How To Get Ripped At Any Age](https://musclehack.com/how-to-get-ripped-at-any-age/) - Everyone can get a ripped six-pack. Doesn't matter what age or gender. Even if you're over 50, here's how to get ripped... - [Drops Sets For Gains Explained](https://musclehack.com/drops-sets-for-gains-explained/) - Drop sets can produce more growth stimulation and faster gains. This post explains what drop sets are and how to do them... - [How Many Grams of Protein To Eat At Night (IF)](https://musclehack.com/how-many-grams-of-protein-to-eat-at-night-if/) - Here's how many grams of protein you should eat before bed to fuel muscle growth throughout the night. This is relevant especially for Intermittent Fasting - [What Happens To Your Muscles After 8hrs Sleep](https://musclehack.com/what-happens-to-your-muscles-after-8hrs-sleep/) - Sleep is critical for optimal muscle growth. Here's what happens to your muscles after 8hrs sleep. - [Why I Switched My Post-Workout Shake For an Intra-Workout Shake](https://musclehack.com/why-i-switched-my-post-workout-shake-for-an-intra-workout-shake/) - I no longer take post-workout shakes. And I recommend you no longer take them either. Let me clarify...I still take a whey shake (with some creatine in there) - I just drink it DURING my workouts, not immediately after. In fact, I'll start sipping on this shake a set or 2 into my session. So - [The Best Workout For Muscle Gains In 25 Years](https://musclehack.com/the-best-workout-for-muscle-gains-in-25-years/) - Want a program to build muscle? One guy said, "This is the best damn program I’ve followed in 25+ yrs". Here are before/after pics...and it's free! - [4 Surprisingly Ineffective Exercises For Gains](https://musclehack.com/4-surprisingly-ineffective-exercises-for-gains/) - (Video) 4 exercises that everyone seems to think are the best - but just aren't. Here are 4 better alternatives for the CHEST, BICEPS, CALVES, HAMSTRINGS. - [What I Eat To Get Shredded](https://musclehack.com/what-i-eat-to-get-shredded/) - I keep it simple when cutting - you should too. Here's exactly what I eat at every meal to get shredded abs. It's easy - [What Happens When You Don't Drink Alcohol or Eat Sugar For One Month?](https://musclehack.com/what-happens-when-you-dont-drink-alcohol-or-eat-sugar-for-one-month/) - (video) This guy went without alcohol and sugar for 1 month. See what happened to him here... - [Top 10 "On-The-Go" Protein Sources For Building Muscle](https://musclehack.com/top-10-on-the-go-protein-sources-for-building-muscle/) - Here are 10 top protein snacks that you can take with you on the go to fuel muscle growth - [How To Get Shredded Abs Without Losing Weight](https://musclehack.com/how-to-get-shredded-abs-without-losing-weight/) - Is it possible to get shredded abs but not lose total body weight? Yes it is. Today I'll show you how it's done with pics of a guys who has done it. - [How To Do Concentration Curls Correctly](https://musclehack.com/how-to-do-concentration-curls-correctly/) - If you saw my post from last September on a 2014 study that sought to find the best biceps exercise, you will have noted that Concentration Curls topped the list (from electromyography tests.) So what I want to do today is give you guys a video tutorial of how best to do this movement. The 1 thing - [Ep 009: How Long Does It Take To See Muscle Gains?](https://musclehack.com/ep-009-how-long-does-it-take-to-see-muscle-gains/) - [et_pb_section admin_label=”Section” fullwidth=”off” specialty=”off”][et_pb_row admin_label=”Row” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” use_custom_gutter=”off” padding_mobile=”off” allow_player_pause=”off” parallax=”off” parallax_method=”off” make_equal=”off” parallax_1=”off” parallax_method_1=”off” column_padding_mobile=”on”][et_pb_column type=”4_4″][et_pb_cta admin_label=”Call To Action” saved_tabs=”all” global_module=”15798″ button_url=”#1″ url_new_window=”off” button_text=”CLICK TO DOWNLOAD FREE” use_background_color=”off” background_color=”rgba(237,216,166,0.58)” background_layout=”light” text_orientation=”center” use_border_color=”off” border_color=”#ffffff” border_style=”solid” custom_button=”off” button_letter_spacing=”0″ button_use_icon=”default” button_icon_placement=”right” button_on_hover=”on” button_letter_spacing_hover=”0″ module_class=”cta_trigger_popup”] 5 star reviews! Get THT Training Totally Free below or buy on - [Hire Mark McManus for 'Next Level' Coaching](https://musclehack.com/hire-mark-mcmanus-for-next-level-coaching/) - Now Coach and Personal Trainer Mark McManus is available for online personal coaching. Take your results to the next level! - [Stop Doing This Crappy Exercise](https://musclehack.com/stop-doing-this-crappy-exercise/) - There is one exercise that ranks amongst the most ineffective movements in bodybuilding. If you're doing it, you're kinda wasting your time. Here it is... - [Rich Piana Punched At The LA Expo](https://musclehack.com/rich-piana-punched-at-the-la-expo/) - Rich Piana was punched by Wes “Mac Trucc” Boxley at the LA Expo, who is a former member of Rich's 5% crew. Here's the videos... - [6 "Outside The Gym" Muscle Gains Strategies](https://musclehack.com/6-outside-the-gym-muscle-gains-strategies/) - Muscle growth is stimulated INSIDE the gym, but growth occurs OUTSIDE the gym when you're resting. Here's 6 ways to maximize your gains when you're not training - [22yr Old Student Dies After Bench Press Mishap](https://musclehack.com/22yr-old-student-dies-after-bench-press-mishap/) - A few weeks ago, a 22yr old student at Iowa State student called Kyle Thomson, died following a bench pressing accident. Here's what happened... - [What Carbs To Eat To Build Muscle (59 items)](https://musclehack.com/what-carbs-to-eat-to-build-muscle-59-items/) - Here is a full list of all the best carbs for building muscle. 59 items to help fuel muscle growth and not get fat. Perfect carb sources for bodybuilders... - [1 Tip To Achieve Your Goals In 2017](https://musclehack.com/1-tip-to-achieve-your-goals-in-2017/) - I'm about to explain how just doing an extra "millimetre" per day will make you excel in life and allow you to achieve all your goals. Go the extra mile... - [What it's like to be a Dad on Christmas Day](https://musclehack.com/what-its-like-to-be-a-dad-on-christmas-day/) - A funny video about what it's like to be a father on Christmas day. Watch here... - [The 5 Step Secret of Muscle Gains](https://musclehack.com/the-5-step-secret-of-muscle-gains/) - This post contains a 5-step process process that produces the maximal muscle gains possible. For some reason it is not widely known or even even taught.... - [THT Training v7 Ready For Free Download](https://musclehack.com/tht-training-v7-ready-for-free-download/) - Ready for the best gains of your life? THT Training is based on scientific research into the best way to make muscle gains. Download free here... - [How To "Score" a Boring Task](https://musclehack.com/how-to-score-a-boring-task/) - You can enliven and make more enjoyable those boring task that we all do. It's a process called 'scoring', much like the score of a movie makes it more exciting - [6 New Features Coming To MuscleHack In 2017](https://musclehack.com/6-new-features-coming-to-musclehack-in-2017/) - I'm pretty sure you'll love this! In 2017 I have 6 new features coming to MuscleHack including new forums and free 4-wk muscle gain challenges. More... - [5 Mistakes You're Probably Making That Are Killing Your Gains](https://musclehack.com/5-mistakes-youre-probably-making-that-are-killing-your-gains/) - I wrote this post because these muscle-building mistakes are so common that you are probably guilty of 2 or 3 of them! Click here... - [1 Thing To Stay Motivated To Get Ripped](https://musclehack.com/1-thing-to-stay-motivated-to-get-ripped/) - Here's what you should do to stay motivated when on a cutting cycle. It will keep you going until you reach your goal... - [Mike Mentzer Underground Seminar (full)](https://musclehack.com/mike-mentzer-underground-seminar-full/) - Here is the full Underground Seminar by Mike Mentzer to watch online. - [5 Things To Do When You Can't Build Any Muscle](https://musclehack.com/5-things-to-do-when-you-cant-build-any-muscle/) - When you stop building muscle, what should you do to start growing again? Here's my top 5 tips to get things moving again... - [Why I Love Hanging Leg Raises For Abs](https://musclehack.com/why-i-love-hanging-leg-raises-for-abs/) - Hanging leg raises place resistance on the abs in their fully contracted position. In this video, I show you the best way to do them... - [5 Ways To Know If Your Metabolism Is Slowing Down](https://musclehack.com/5-ways-to-know-if-your-metabolism-is-slowing-down/) - Here are 5 ways to know if your metabolism is slowing down. And then I give to effective ways to boost it! - [How Fast Are You Building Muscle? 5 Tips To Grow Faster](https://musclehack.com/how-fast-are-you-building-muscle-5-tips-to-grow-faster/) - You don't have to settle for the 3-5lbs of muscle per year promised by the bodybuilding orthodoxy. Here's 5 tips to add 12lbs of muscle if not more... - [Are You Doing Decline Tricep Extensions?](https://musclehack.com/are-you-doing-decline-tricep-extensions/) - Are you doing Decline Tricep Extensions as part of your training? If not, I want to encourage you to factor them into your workouts. They are so effective - [Penn Jillette Loses A Shed Load Of...Muscle](https://musclehack.com/penn-jillette-loses-a-shed-load-of-muscle/) - Penn Jillette lost 105lbs in just 4 months. This is how he did, and this is why he lost a lot of muscle in the process too. - [My Top 12 Foods To Build Muscle](https://musclehack.com/my-top-12-foods-to-build-muscle/) - You can bust your butt in the gym and get nowhere. Here are 12 foods that are anabolic i.e. they build muscle. Simple. Here's the list... - [Is It Really Safe To Take Creatine?](https://musclehack.com/is-it-really-safe-to-take-creatine/) - Is it really safe to supplement with creatine monohydrate? Answered... - [Canadian Study Says You Can Add >3lbs of Muscle in 6 Days](https://musclehack.com/canadian-study-says-you-can-add-3lbs-of-muscle-in-6-days/) - Yes 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 - [Are Bodybuilders Insecure? Kai Greene Is Brutally Honest](https://musclehack.com/are-bodybuilders-insecure-kai-greene-is-brutally-honest/) - I recently watched a vid of Kai Greene talking. It shocked me! Kai is a monster. But it was clear from what he was saying that there's still insecurity there... - [What I look like Glycogen Depleted](https://musclehack.com/what-i-look-like-glycogen-depleted/) - I did 7 days straight on a keto diet. Click here to see the difference between a glycogen-depleted body and a fully carbed one - [50/50 Rule That Builds Muscle Mass Fast](https://musclehack.com/5050-rule-that-builds-muscle-mass-fast/) - Building muscle is a 50/50 game. It's a 2-part process and you need to get both of them right. Once you do, you can make fast, uninterrupted gains... - [Stuart's Six-Pack Update Pics](https://musclehack.com/stuarts-six-pack-update-pics/) - You can get a shredded six-pack at any age. This guys looks awesome at 42, see his pics and how he did it... - [How To Have A Good Day](https://musclehack.com/how-to-have-a-good-day/) - How To Have A Good Day: If you want something out of your day, you first need to put something INTO it. - [Cutting Starter Pack (12 Items For Fat Loss)](https://musclehack.com/cutting-starter-pack-12-items-for-fat-loss/) - This is my cutting starter pack i.e. 12 items I use when cutting fat to make the fat-loss as painless (and even enjoyable) as possible - [New MuscleHack Merch Available](https://musclehack.com/new-musclehack-merch-available/) - MuscleHack merchandise available now (2016). Vests, t-shirts, iphone cases, caps, more... - [Feel The Muscle, Not The Weight](https://musclehack.com/feel-the-muscle-not-the-weight/) - The title of this article itself is great advice. It's probably the one thing that most lifters forget, which results in a loss of meaningful progress. - [Americans: Please Use Scales To Measure Your Food](https://musclehack.com/americans-please-use-scales-to-measure-your-food/) - Using volume measurements like tablespoons, scoops (for whey), cups, and so on are all inaccurate. Use weight measurements using electronic kitchen scales - [THT Training Exercise Bank (free download)](https://musclehack.com/tht-training-exercise-bank-free-download/) - These are quite simply the best & only exercises you need for muscle growth. They are the best as determined scientifically by Electromyography tests - [Is Muscle Soreness (DOMS) A Sign Of Growth?](https://musclehack.com/is-muscle-soreness-doms-a-sign-of-growth/) - Is DOMS (delayed onset muscle soreness) a sign of muscle growth? What if you never get DOMS? Are you not gaining if your muscles don't get sore? Answered... - [Ask Mark: Does Protein Count Towards My Calories?](https://musclehack.com/ask-mark-does-protein-count-towards-my-calories/) - If you're wondering if you should count protein towards your calories, you NEED to read this. If you take in a high amount of protein to build muscle, read this - [8 Things Buff Guys DON'T Do...](https://musclehack.com/8-things-buff-guys-dont-do/) - The difference between you & the guys that already have the body you desire is just 1 or 2 factors. I've identified 8 that separate the men from the boys... - [Why Lazy Men Are Unattractive](https://musclehack.com/why-lazy-men-are-unattractive/) - Women universally find lazy dudes unattractive. And there's a good reason for that! It's unmanly. See my full explanation here... - [How To Make Low Carb Quest Protein Bars](https://musclehack.com/how-to-make-low-carb-quest-protein-bars/) - Quest protein bars are awesome. I recommend them, and everybody loves them. They're high in protein, legitimately low in carbs (no sugar alcohols), they're filling, delicious, but...they're pretty expensive - about £1.80 per bar or over $2/bar in the US. I'll tell you how to make 3 of their bars: Vanilla Cinnamon Roll Chocolate Peanut - [The Best Bodybuilding Supplements That Work To Build Muscle & Burn Fat](https://musclehack.com/the-best-bodybuilding-supplements-that-work-to-build-muscle-burn-fat/) - If you want to know which bodybuilding supplements actually work (and which ones I take), pay close attention to this strictly no B.S. article... - [10 Bodybuilding Supplements You Should Never Buy](https://musclehack.com/10-bodybuilding-supplements-you-should-never-buy/) - Don't get scammed. Don't waste your money. I've been saying this for years: MOST bodybuilding supplements are garbage and don't work! In contrast to my recent article on the best bodybuilding supplements, I've put together a list of the top 10 products that do not work and you should never buy. Hey, before I get into - [How To Get Shredded And Keep Your Muscle](https://musclehack.com/how-to-get-shredded-and-keep-your-muscle/) - What I'm about to tell you will guarantee that you never lose muscle again when cutting. Most people are losing muscle - and there's 3 major mistakes they make - [35yr Old Scottish Guy Cracks 10% Body Fat](https://musclehack.com/35yr-old-scottish-guy-cracks-10-body-fat/) - See this guy's pics. He went from a 35" waist, bodyfat 18.6%, to a 29.3inch waist and 10% bodyfat. Discover how he did it here. - [Muscles Not Growing? Ok, Try This...](https://musclehack.com/muscles-not-growing-ok-try-this/) - If your muscles are not growing, something is wrong. And I'm sure this 1 tip I'm about to give you will get things moving again...try it! - [Happiness Is Something You Choose Ahead Of Time](https://musclehack.com/happiness-is-something-you-choose-ahead-of-time/) - You cannot "extract" happiness from the outside world. Happiness is something that we "bring" to the world that we've already created within ourselves first. - [Scientific Lab Results Reveal The Best & Worst Pre-Workout Supplements](https://musclehack.com/scientific-lab-results-reveal-the-best-worst-pre-workout-supplements/) - Brand new lab testing has revealed the best and worst pre-workout supplements. 47 products were tested and here are the results... - [Whey Protein Isolate or Whey Concentrate To Build Muscle?](https://musclehack.com/whey-protein-isolate-or-whey-concentrate-to-build-muscle/) - If you want to build muscle, should you use whey protein isolate or whey protein concentrate? Which is better? Answered... - [How To Do Burn-Out Sets To Build More Muscle](https://musclehack.com/how-to-do-burn-out-sets-to-build-more-muscle/) - You can build more muscle by using burn-out sets in your workouts. Here's how and when to do them during your training... - [Quick & Easy Low-Carb Pizza Recipe (with video)](https://musclehack.com/quick-easy-low-carb-pizza-recipe-with-video/) - Missing pizza on your low-carb diet? There's no need! Watch this short video showing how to make a tasty low-carb pizza real quick... - [The Chest Blast Experiment - First Results](https://musclehack.com/the-chest-blast-experiment-first-results/) - Incredible. Absolutely incredible - that's all I can say! A few weeks ago I put the call out for some guinea pigs to test out a new workout I had designed to increase chest size in a super-short period of time. I was confident...but now I'm blown away!! Not everyone has finished the experiment and given - [How To Do Chin-Ups Correctly (for biceps and lats)](https://musclehack.com/how-to-do-chin-ups-correctly-for-biceps-and-lats/) - Chin-ups can stimulate awesome growth in the biceps, but only if you do them right. So I made this video tutorial to show you how... - [What Is A Fat Flush For Weight Loss?](https://musclehack.com/what-is-a-fat-flush-for-weight-loss/) - What is a fat flush? How does it promote fat & weight loss? Does the Atkins diet Fat Flush work? How do do a fat flush to get six-pack abs... - [Look At How Much Muscle You Can Build In 10 Wks With Free THT Training](https://musclehack.com/look-at-how-much-muscle-you-can-build-in-10-wks-with-free-tht-training/) - Here is an example of the kind of rapid muscle gains you make in just 10 weeks with free Targeted Hypertrophy Training (THT)... - [29yr old English Guy Gets "Cover Model" Abs In 12 Weeks](https://musclehack.com/29yr-old-english-guy-gets-cover-model-abs-in-12-weeks/) - Liam Crawley is a 29-yr old English who get a shredded "cover model" six-pack in 12 weeks. See his pics here and discover how he did it (without being hungry) - [How Hatred Only Hurts The Hater](https://musclehack.com/how-hatred-only-hurts-the-hater/) - Give up hatred because when you hate someone, that person OWNS you to some extent. A mental attitude of tolerance & warmth leads to happiness. - [How To Train In 10-Week Cycles For Your Best Muscle Gains](https://musclehack.com/how-to-train-in-10-week-cycles-for-your-best-muscle-gains/) - Here's how to train for 10 weeks at a time for your best muscle gains. Also explains what rep range to use and how many days per week to workout - [Mars & Snickers Protein Bar Review](https://musclehack.com/mars-snickers-protein-bar-review/) - Here's my review of the new Snickers and Mars protein bars. How they taste and if they are good for building muscle. You might be surprised... - [19-Second Protein Muffin Recipe](https://musclehack.com/19-second-protein-muffin-recipe/) - This is my incredibly easy high-protein chocolate muffin recipe that only takes 19 seconds to cook. I made this video to show you how to make it... - [6 Ways To Look Instantly Bigger & More Muscular](https://musclehack.com/6-ways-to-look-instantly-bigger-more-muscular/) - If you need to look bigger and more muscular in a hurry, there are 6 things you can do to pull this off. Easy when you know how - [10 Rock-Solid Scientific Laws of Muscle-Building](https://musclehack.com/10-rock-solid-scientific-laws-of-muscle-building/) - Building muscle is a science. It's simply the science of how to make a muscle fiber thicker. Today I'll take you through 10 rock-solid laws of muscle-building - [MSN Says Whey Protein Is Useless (lol). I Reply...](https://musclehack.com/msn-says-whey-protein-is-useless-lol-i-reply/) - MSN said in a post that whey protein is useless and we should stick to tofu and beans - dear God! Bad advice. Whey is the best and beans are awful. Here's why - [3 New Tips That Will Build Bigger Biceps](https://musclehack.com/3-new-tips-that-will-build-bigger-biceps/) - The 3 ways to build bigger biceps that I'm about to give you will BLOW THE DOORS OFF how you are currently training them - I guarantee it! Not to mention your biceps will be absolutely TRASHED once your workout is over; probably beyond anything you've ever experienced before. Yes, you'll almost certainly have DOMS (delayed onset - [Ep 008: Skip La Cour Interview - Workouts, Building Muscle & Happiness](https://musclehack.com/podcast-008/) - This is a podcast and video interview with legend Skip La Cour on workout routines, building muscle & being fulfilled in life. Interviewed by Mark McManus - [Stephanie Robinson Reaches Goal](https://musclehack.com/stephanie-robinson-reaches-goal/) - How can women in their thirties get ripped abs, keep them and retain their feminine look at the same time? Easy. See what this lady did... - [The Best 3 Chest Exercises To Build Bigger Pecs](https://musclehack.com/the-best-3-chest-exercises-to-build-bigger-pecs/) - Science has clearly shown what the 3 most effective exercises are in bodybuilding for building a bigger, more muscular chest - [Instagrammer Gets A Shredded Six-Pack](https://musclehack.com/instagrammer-gets-a-shredded-six-pack/) - Finally after having surgery in April I decided to get super serious and this leaned me out pretty damn quick and finally hit 10% body fat!" - [5 Things People Say That Grind My Gears](https://musclehack.com/5-things-people-say-that-grind-my-gears/) - Do you ever hear any of the following from friends/family, non-lifters about your lifestyle? Let me know... - [10 Ways To Beat Hunger Cravings When Dieting](https://musclehack.com/10-ways-to-beat-hunger-cravings-when-dieting/) - If you experience hunger pangs or cravings when dieting to lose fat, here are my top 10 ways to beat hunger when cutting. They work! - [How Much & How Fast Can You Can Build Muscle](https://musclehack.com/how-much-how-fast-can-you-can-build-muscle/) - If you are serious about building muscle at the fastest rate, you need to know these top 8 factors affecting how much & fast we can build muscle... - [Ask Mark: What Exercises Can I Do To Flatten My Tummy?](https://musclehack.com/ask-mark-what-exercises-can-i-do-to-flatten-my-tummy/) - If your tummy is not flat and you want specific exercises to reduce the size of your belly, you need to read this... - [The Best 3 Exercises For Building Your Biceps](https://musclehack.com/the-best-3-exercises-for-building-your-biceps/) - If you want big arms, you need to know what the best bicep exercises are. Thankfully science has answered this. Here are the top 3 exercises with videos... - [Ep 007: 8 Word Formula For Massive Success In Life](https://musclehack.com/podcast-007/) - Here Are 8 Magic Words For Massive Success. Live and act as though it were impossible to fail. Here is how to apply these 8 magic words in your life... - [Ep 001: What It Really Takes To Build Muscle](https://musclehack.com/podcast-001/) - 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 YouTube here Stitcher here Please share the - [Ep 002: 7 Ways To Diet Without Being Hungry](https://musclehack.com/podcast-002/) - MuscleHack 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 - [Ep 003: Run on Fat, Not Carbs](https://musclehack.com/podcast-003/) - . 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, - [Ep 004: How You Can Build Muscle & Lose Fat At The Same Time](https://musclehack.com/podcast-004/) - . MuscleHack Show Podcast 4 - How To Build Muscle & Lose Fat at the Same Time *The play button is at the bottom of this post*. Or... Listen on iTunes Here [uk iTunes here] (please do leave a positive review, guys - thank you) YouTube here | Soundcloud here | Stitcher here NOTE: - [Ep 005: How Many Sets & How Many Times To Train Per Week](https://musclehack.com/podcast-005/) - . MuscleHack Show Podcast 5 - How Many Sets To Do & How Many Times To Train Per Week *The play button is at the bottom of this post*. Or... Listen on iTunes Here [uk iTunes here] (please do leave a positive review, guys - thank you) YouTube here | Soundcloud here | Stitcher here - [Ep 006: Do You Have To Eat Big To Get Big?](https://musclehack.com/ep-006-do-you-have-to-eat-big-to-get-big/) - Do you need to eat surplus calories to build muscle. How many calories & how much protein do you need to eat to build muscle without gaining fat? Answered. - [7 x Popular Whey Protein Products Fail BCAA Test](https://musclehack.com/7-x-popular-whey-protein-products-fail-bcaa-test/) - Here is a list of the results of a recent study that tested 7 whey protein products for the BCAA content. The results are bad...they all failed. - [7 Must-Have Low Calorie Foods When Dieting](https://musclehack.com/7-must-have-low-calorie-foods-when-dieting/) - Being hungry when cutting sucks. So here are my 7 must-have low-calorie foods that will help prevent hunger big time when dieting down... - [Ephedrine & Caffeine. Does it Work? Is It Safe?](https://musclehack.com/ephedrine-caffeine-does-it-work-is-it-safe/) - Ephedrine & Caffeine stack. Does it work for weight loss? Is it safe? Where to buy ephedrine online...all answered here! Clinical research has verified the... - [Cheapest NO Xplode Ever! How To Make Your Own](https://musclehack.com/cheapest-no-xplode-ever-how-to-make-your-own/) - This homemade pre-workout supplement recipe is the best and cheapest on the planet! Get a year's supply of N.O. pre-workout supplementation for $46! - [Whey Vs BCAAs. Which Is Best For Building Muscle?](https://musclehack.com/whey-vs-bcaas-which-is-best-for-building-muscle/) - Should you take whey, BCAAs, or both? Are you missing out on gains if you don't? No-one doubts that these products can be effective for building muscle. But do you need both? Or is one better than the other? (for an extremely effective way to train to stimulate growth, click here to download my full workouts - [A Legal Anabolic Testosterone Booster You Already Have At Home](https://musclehack.com/a-legal-anabolic-testosterone-booster-you-already-have-at-home/) - [et_pb_section admin_label=”Section” fullwidth=”on” specialty=”off” transparent_background=”off” allow_player_pause=”off” inner_shadow=”off” parallax=”off” parallax_method=”off” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_fullwidth_slider admin_label=”Fullwidth Slider” saved_tabs=”all” global_module=”15676″ show_arrows=”on” show_pagination=”off” auto=”off” auto_ignore_hover=”off” parallax=”off” parallax_method=”off” remove_inner_shadow=”off” background_position=”default” background_size=”default” hide_content_on_mobile=”off” hide_cta_on_mobile=”off” show_image_video_mobile=”off” body_font_size=”18″ custom_button=”off” button_letter_spacing=”0″ button_use_icon=”default” button_icon_placement=”right” button_on_hover=”on” button_letter_spacing_hover=”0″] [et_pb_slide heading=”The Single Best Way To Train For Size Gains” background_color=”#efefef” image=”https://musclehack.com/wp-content/uploads/2016/02/THTCoverForTopHomew225.png” alignment=”center” background_layout=”light” background_position=”default” background_size=”default” use_bg_overlay=”off” - [When they say, "You're depriving yourself"](https://musclehack.com/when-they-say-youre-depriving-yourself/) - When you are strict with your food, some people will say that you're "depriving" yourself. But those people are depriving themselves of something much better... - [Infographic On How To Build Muscle](https://musclehack.com/infographic-on-how-to-build-muscle/) - Infographic shows protein synthesis levels are elevated for 48hrs after training. It also shows the top sources of protein for building muscle. - [How Can I Avoid Eating Foods I Am Addicted To?](https://musclehack.com/how-can-i-avoid-eating-foods-i-am-addicted-to/) - If there are certain foods that you are addicted to and they ruin your diet, here's what to do... - [Track MuscleHack THT Workouts On iPhone & Android App](https://musclehack.com/track-musclehack-tht-workouts-on-iphone-android-app/) - Great news! Now everyone can track and log their MuscleHack THT muscle-building workouts free from any device (yes even iPhone). - [The Ultimate Warrior's Weird Cheat Meal Technique](https://musclehack.com/the-ultimate-warriors-weird-cheat-meal-technique/) - (video) If you want to discover a weird (and hilarious) method of having a cheat meal, look no further than the Ultimate Warrior - there's no calories! - [Irvine Medical Center Doctor Gets A Six-Pack](https://musclehack.com/irvine-medical-center-doctor-gets-a-six-pack/) - A doctor at the Irvine Medical Center got a ripped six-pack and it was easier than he thought it was going to be. See his pics here... - [How Can I Even Up My Arm Size?](https://musclehack.com/how-can-i-even-up-my-arm-size/) - If you arms are a different size, this is how you can start to even them up... - [Bodybuilding Diet Program - Glycemic Load Anabolic Diet](https://musclehack.com/bodybuilding-diet-program-glycemic-load-anabolic-diet/) - The following bodybuilding diet program will be suited to those who want to build muscle without adding fat while still enjoying their carbs. - [8 Muscle & Diet Myths Destroying Your Gains](https://musclehack.com/8-muscle-diet-myths-destroying-your-gains/) - If you don't know these 8 muscle and diet myths, it can ruin your muscle gains and chances of getting a six-pack - [podcast 006](https://musclehack.com/podcast-006/) - [Ask Mark: Are Electronic Scales Accurate For Measuring Weight & Body Fat?](https://musclehack.com/ask-mark-are-electronic-scales-accurate-for-measuring-weight-body-fat/) - Are electronic scales accurate for measuring weight and body fat percentage? Answered here... - [Broke Guy's Guide To Protein: 13 Cheap Ass Sources](https://musclehack.com/top-13-cheap-ass-protein-sources/) - 13 Cheap Protein Sources. I've put together a list for anyone looking cheap sources of protein to assist with their bodybuilding and/or fat loss diets and goals - [How This Lady Lost Weight & Got A Six-Pack After Pregnancy](https://musclehack.com/how-this-lady-lost-weight-got-a-six-pack-after-pregnancy/) - Any man or woman can get ripped and get a six-pack. This lady lost weight and got shredded after pregnancy - she her pics and testimonial here... - [Permanent MyProtein Discount Codes For MuscleHack Fans](https://musclehack.com/permanent-myprotein-discount-codes-for-musclehack-fans/) - Get discount codes for every single product at MyProtein UK and USA here. Works for repeat purchases too. - [Not Building Muscle? Eat More Eggs. Here's why...](https://musclehack.com/not-building-muscle-eat-more-eggs-heres-why/) - For building muscle, eggs really are a perfect food. For muscle growth we need high-quality protein. And eggs are a "MUST HAVE" protein. Here's 5 reasons... - [Ask Mark: Can I do back-to-back 3-day training cycles?](https://musclehack.com/ask-mark-can-i-do-back-to-back-3-day-training-cycles/) - Can I do back-to-back 3-day training cycles to build muscle? Yes! No problem. You'll benefit from 300% the frequency then you get with 5-day split training. - [You don't need to be liked by everyone](https://musclehack.com/you-dont-need-to-be-liked-by-everyone/) - Question: How do I deal with criticism? I find it hard to take sometimes. Answer: Remember this: No-one ever erected a statue to honor a critic. - [Ask Mark: Does Weight Lifting Stunt Growth?](https://musclehack.com/ask-mark-does-weight-lifting-stunt-growth/) - Short answer: No. In fact, training with weights generates an increase in growth hormone release, so it will help you maximize that genetic potential for height - [Arnold Schwarzenegger Doesn't Like How Modern Bodybuilders Look](https://musclehack.com/arnold-schwarzenegger-doesnt-like-how-modern-bodybuilders-look/) - What do you think about how modern bodybuilders look? Arnold Schwarzenegger recently weighed in on this issue and it's not good. Here's the video... - [Ask Mark: Can I do 1 more set?](https://musclehack.com/ask-mark-can-i-do-1-more-set/) - Should you hit each muscle with 3 sets to failure, 3 times a week for the best gains? Or is 2 enough? Answered here - [Ask Mark: Is Man Flu Real?](https://musclehack.com/ask-mark-is-man-flu-real/) - Is man flu real? In short - yes, man flu is real and this is the explanation... - [Texas State University Student Gets A Six-Pack & Adds Muscle](https://musclehack.com/texas-state-university-student-gets-a-six-pack-adds-muscle/) - A student majoring in Exercise and Sports Science at Texas State University recently got in touch with his MuscleHack review, see his testimonial & pic here... - [8 Ways To Increase Testosterone Levels Naturally](https://musclehack.com/7-ways-to-jack-up-your-testosterone-levels-naturally/) - Here I show you how to increase your testosterone levels naturally. You'll have more lean muscle, increased strength, increased energy levels, less body fat... - [How I Built Big, Muscular Arms](https://musclehack.com/how-i-built-big-muscular-arms/) - This is exactly how I built big muscular arms. I tell you what exercises to do, how to do them properly, and how many reps and sets to do... - [The Healthiest Homemade Protein Bar Ever!](https://musclehack.com/the-healthiest-homemade-protein-bar-ever/) - Here is the healthiest homemade protein bar ever! High in protein and very easy to make... - [What To Eat After Training For Muscle Growth](https://musclehack.com/best-post-workout-meal/) - This is the perfect post-workout meal. It delivers a high amount of protein, some carbs for replenishing glycogen, and some fat. Plus it only takes 5 mins - [Kai Greene Schools Ego Lifters With The Truth](https://musclehack.com/kai-greene-schools-ego-lifters-with-the-truth/) - (Video) Kai Greene schools ego lifters about the importance of proper exercise execution to build muscle - it's not all about lifting the heaviest weights - [Why you should never hate anyone](https://musclehack.com/why-you-should-never-hate-anyone/) - (New Video) When you hate someone, that person owns you to some extent. You can only win your freedom and happiness back by giving up your hatred... - [Why I love weighted dips (and how to do them properly)](https://musclehack.com/why-i-love-weighted-dips-and-how-to-do-them-properly/) - (video) Weighted dips are one of the most effective exercises for working the chest, triceps, & shoulders. I made this vid to show you how to do them correctly - [Should I Bulk or Cut First?](https://musclehack.com/should-i-bulk-or-cut-first/) - Should you bulk or cut first? it's all about what body fat percentage bracket you are in. Here's what to do... - [OMG, This Protein Powder Is No More Effective Than Water](https://musclehack.com/omg-this-protein-powder-is-no-more-effective-than-water/) - This study shows that soy protein powder is no more effective than water for building muscle. Use whey instead. - [The Best Sources of Protein for Losing Fat](https://musclehack.com/the-best-sources-of-protein-for-losing-fat/) - Here is a list of the best protein sources to eat when trying to lose fat... - [How Much Protein To Take After A Workout](https://musclehack.com/how-much-protein-to-take-after-a-workout/) - After an intense training session you need some protein in your body to kickstart the anabolic process. Here is how much protein to take after a workout... - [Is Heavy Weight And Low Reps Best For Muscle Growth?](https://musclehack.com/is-heavy-weight-and-low-reps-best-for-muscle-growth/) - Getting the right weight & the right rep range is critical to your success in building muscle. But high weight & low reps is not the best approach. Here's why - [How Guys In Their 40's Can Get A Six-Pack](https://musclehack.com/how-guys-in-their-40s-can-get-a-six-pack/) - You can have a six-pack in your 40's. And it ain't that difficult to achieve once you know what you're doing. And you can get there while minimizing hunger. - [How To Burn Fat By Lifting Weights](https://musclehack.com/how-to-burn-fat-by-lifting-weights/) - You'll lose more fat by lifting weights than by doing cardio. your goal is not weight loss. It's FAT loss. The big problem with most conventional advice... - [7 Legit Ways To Speed Up Your Metabolism](https://musclehack.com/7-legit-ways-to-speed-up-your-metabolism/) - Ever wondered if it is possible to speed up your metabolic rate? Yes it's possible. I've listed 7 legit ways to do it below... - [10 Reasons You Didn't Build Muscle In 2015...and what to do in 2016](https://musclehack.com/10-reasons-you-didnt-build-muscle-in-2015-and-what-to-do-in-2016/) - If your muscle-building efforts didn't yield results in 2015, I have the answers for you. Your lack of bodybuilding progress will be explained here... - [Want To Lose The Belly Fat? Skip The Cardio & Lift Weights](https://musclehack.com/want-to-lose-the-belly-fat-skip-the-cardio-lift-weights/) - I've been saying for years that cardio is ineffective. Resistance training like lifting weights IS cardio. Here's what you should do to lose belly fat.. - [Why Cardio Sucks & You Don't Need To Do It](https://musclehack.com/why-cardio-sucks-you-dont-need-to-do-it/) - Yes - CARDIO SUCKS! And it's true - if you lift, you don't need to do it. Great news, eh? But do you believe me? Today I'll prove it. - [How To Reduce DOMS (delayed onset muscle soreness)](https://musclehack.com/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... - [(Video) How To Make Your Own Cheap Pre-Workout At Home (full instructions)](https://musclehack.com/video-how-to-make-your-own-cheap-pre-workout-at-home-full-instructions/) - I've got a real treat for you today... the world’s cheapest pre-workout supplement. Depending on how often you train you can get up to almost a year’s supply of this POTENT pre-workout for $40!! While I've talked about my homemade pre-workout cocktail before (see here), this time I have a high-quality video made by MuscleHack reader Juanito Taveras. - [10 Powerful Ways To Stay Motivated in Bodybuilding](https://musclehack.com/10-powerful-ways-to-stay-motivated-in-bodybuilding/) - Getting the body you want requires PERSISTENCE. Persistence requires a state of ongoing MOTIVATION! So if you want to achieve your goals, this post is worth its weight in gold to you. I've listed 10 "golden nuggets" of motivation that will keep you training intensely for life! (1) Think of the PRIZE, not the - [Can A 46 Yr Old Really Get Muscular And Lean? Look!](https://musclehack.com/can-a-46-yr-old-really-get-muscular-and-lean-look/) - If you've ever blamed your age for your physical conditioning, cut it out right now! This testimonial is so powerful. - [30 Day Squat Challenge Debunked](https://musclehack.com/30-day-squat-challenge-debunked/) - Have you seen this thing floating around the web? The 30 day squat challenge? It caught my eye on facebook. Does it work? Nope. Will you get results? Not really. It's rubbish. If you've been reading my work for any time, you probably know why I don't like it. For anyone wanting REAL change (ladies - [5 Research-Proven Techniques For Faster Muscle Gains](https://musclehack.com/5-research-proven-techniques-for-faster-muscle-gains/) - You 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 - [How To Make a Protein Bomb! 100g Protein](https://musclehack.com/how-to-make-a-protein-bomb-100g-protein/) - Fancy a drink with 100g protein in it? You might think it's a bit mental to consume that much protein, and it kinda is, but there are times when this would come in handy: Intermittent Fasters might take this as a last meal before a long fast If you are going to be going away from - [High Protein Recipe - Tuna Burgers!](https://musclehack.com/high-protein-recipe-tuna-burgers/) - This is one of the best high protein snacks around. I came up with it myself out of need for a very simple, quick high protein recipe that was made with real - [How To Eat At Night To Fuel Muscle Growth While You Sleep](https://musclehack.com/how-to-eat-at-night-to-fuel-muscle-growth-while-you-sleep/) - My advice: Read this article - it’s important. Much is made of nutrient-timing during the post-workout period, and rightly so. This meal (usually liquid) is essential for kick-starting the anabolic process after the catabolic activity of working out. But not enough is made of an equally important period - night time. How should we eat - [The Best Advice You'll Ever Hear For Building Muscle](https://musclehack.com/the-best-advice-youll-ever-hear-for-building-muscle/) - This article, in just 4 words, contains the best tip you'll ever hear for building muscle. You ready for it? And when I tell you, will you put it into practice? I hope so. Here it is. Just 4 words... 4 WORDS: MAKE YOUR MUSCLES WORK What I mean is that for - [THT 3-Day Split Workout Logs](https://musclehack.com/tht-3-day-split-workout-logs/) - Last week I gave you guys a 3 day split workout. Now, I promised you workout logs with rest times and rep ranges included. Here you go - DOWNLOAD 3-DAY SPLIT - [Which Is The Best Whey Protein Supplement?](https://musclehack.com/which-is-the-best-whey-protein-supplement/) - So what criteria is used to decide upon a great whey protein supplement? It's got to be Whey Protein Isolate as opposed to whey protein concentrate. It's got - [1 Large Dose of Protein Vs Many Small Micro-Doses](https://musclehack.com/1-large-dose-of-protein-vs-many-small-micro-doses/) - ANSWERED! Is it best to take a larger feeding of protein in one go, or should we take a small amount of protein (say a few grams) every 20-30 minutes? - [7 Mistakes That Are Screwing Up Your Muscle Gains](https://musclehack.com/7-mistakes-that-are-screwing-up-your-muscle-gains/) - Pay attention to the following 7 points that I'm going to make. Because if you are making 1 or more of these mistakes, you are most definitely not making the gains you could be! (1) SKIPPING WORKOUTS This is a MUCH bigger deal than most people realize. When you skip a workout, you - [Eat Less Often For Better Muscle Gains](https://musclehack.com/eat-less-often-for-better-muscle-gains/) - Well all know those guys who eat a protein meal every 3 hours to keep themselves 'anabolic.' They've been told at some point that this is the optimal way to eat since the body can only absorb 30g of protein per meal. This is just wrong. And very recent new evidence helps blow this theory - [Change Rep Ranges Every 10 Weeks For Better Muscle Gains](https://musclehack.com/change-rep-ranges-every-10-weeks-for-better-muscle-gains/) - I've stated before that 1 rep range beats them all for size gains, and that's 8-12 reps per set. When rep ranges are too low, you make more "neural" adaptations and some strength gains. See these 2 articles for more: Why 5x5 workouts are not optimal for size gains Why 2 reps per set won't - [Why Not Sleeping Enough Could Be Making You Fat](https://musclehack.com/why-not-sleeping-enough-could-be-making-you-fat/) - How much sleep are you getting per night? It may not be enough. In a recent post I called 'Why You Didn't Build Muscle In 2015', I put the number 1 issue as... You're not getting enough sleep. I didn't put it as no.1 because it's the most crucial factor, but because it's unbelievably common - [6 New Tips To Build More Muscle & Burn Fat](https://musclehack.com/6-new-tips-to-build-more-muscle-burn-fat/) - If you are serious about the making the muscle gains you've always wanted this year, here are 6 tips you're gonna need to see... - [Leg Blast Workout Results](https://musclehack.com/leg-blast-workout-results/) - Ready for serious leg growth? And I mean leg gains like never before? Alrighty! Below is a list of results from the Leg Blast experiment I ran at the beginning of January 2016. See my original post from December 2015 where I put the call out for "lab rats" to test the workout. Using same kind - [Top Shelf Kittie Does THT 3-Day Training](https://musclehack.com/top-shelf-kittie-does-tht-3-day-training/) - I was recently contacted on Instagram by TopShelf Kittie, who wanted to tell me she was beginning the THT training 3-day full body routine. My Instagram is here - add me :D She made the following YouTube video to document her journey. Check it out... https://www.youtube.com/watch?v=DzvC5objnEw You can get her on Instagram here and - [NEW! A Leg Blast Experiment Is Coming. Sign Up Now...](https://musclehack.com/new-a-leg-blast-experiment-is-coming-sign-up-now/) - Want bigger legs in a hurry? I can get that for you...if you're willing to do the work! If you missed my announcement a couple weeks ago on facebook, check this out... Right now I'm at Stage 4 :D So here's the deal... As with the previous 'Chest Blast' and 'Arms Blast' workouts, - [THT Training Version 6 Available For Download](https://musclehack.com/tht-training-version-6-available-for-download/) - Targeted Hypertrophy Training version 6 is here! I totally believe this way of training to be the best way on the planet for making size gains (hence the "targeted hypertrophy"). And all these guys who made massive gains are with me! Even better...today I'm giving absolutely everything away free without having to subscribe to - [How To Get Ripped Then Make Lean Gains](https://musclehack.com/how-to-get-ripped-then-make-lean-gains/) - In my most recent blog post on Monday, I told you how to get rid of stubborn belly fat. Here is a guy who took my advice a number of months ago and put it into practice. And like everyone else who does so, he succeeded! He is Dany, who lives in Boston, Massachusetts. You can him on - [How To Remove Stubborn Belly Fat (the truth)](https://musclehack.com/how-to-remove-stubborn-belly-fat-the-truth/) - Yes you CAN remove that stubborn, unwanted fat from the front of your abs. But the solution is probably not what you think. The fact is that if the fat on your midsection is too think, you WILL NOT see your abs. Naturally then, so many people get in touch with me on a daily basis - [How To Pack On Muscle Mass Fast](https://musclehack.com/how-to-pack-on-muscle-mass-fast/) - You know you can build muscle at any age, right? And if guys in their 50's and women in their 40's are getting muscular and ripped and you're not, you have to ask yourself, "Why aren't I?" You have no excuse. Ok, actually, you do have 1 excuse - you've tried lousy, poorly-designed, unscientific training - [Brand New THT Free Workout Guide To Download](https://musclehack.com/brand-new-tht-free-workout-guide-to-download/) - Guys, I've created a new easy Quick-Start Infographic for THT Training! I think it's pretty cool. I wanted a quick and visual way for people to get started with THT. Basically, I want anyone coming to my site to be able to know exactly how to train within about 5 minutes for the best gains ever! - [High-Protein Coconut-Covered Chocolate Balls Recipe](https://musclehack.com/high-protein-coconut-covered-chocolate-balls-recipe/) - One of my Instagram followers had the genius little idea recently to tweak one of my older recipes and make these delicious high-protein coconut-covered chocolate balls. By the way, I share some awesome stuff on Instagram - you can follow me here. So a follower, Neil Heaven, sent me this pic and I didn't even - [Pinwheel Curls](https://musclehack.com/pinwheel-curls/) - Pinwheel Curls will increase the size of your arms and help correct size imbalances in the arms. Discover how to build the brachialis muscle with pinwheel curls - [T.H.T. Training Exercise Bank (updated 2015)](https://musclehack.com/t-h-t-training-exercise-bank-updated-2015/) - Here it is: The full and new THT Exercise Bank. It's a full list of every single exercise that produces maximum muscle growth. These are quite simply the BEST and ONLY exercises you need. They are the best as determined scientifically by Electromyography tests and by my many years of experience. WHEN TO USE THE - [How Much Muscle Can You Gain in 6 Weeks? Look!](https://musclehack.com/how-much-muscle-can-you-gain-in-6-weeks-look/) - You're about to see yet another example of the power of free THT training. And please note that what you are seeing is a difference of just 6 weeks! This MuscleHack reader, Serge Ouellette, had been training 6 years up until the day he found THT (see his before pic). 6 weeks later - just - [The Girls of MuscleHack](https://musclehack.com/the-girls-of-musclehack/) - Let's hear it for the girls! The girls of MuscleHack that is. I decided to put together a post detailing some of the women who have taken my training and dietary advice and made radical changes in their bodies (and lives). It has been my pleasure to help these women achieve their goals - and - [How To Not Lose Muscle When Cutting](https://musclehack.com/how-to-not-lose-muscle-when-cutting/) - Have you ever lost muscle when trying to cut fat? I'm sure you have. Me too - years ago before I knew what I was doing. Despite what some would have you believe, this is NOT inevitable. You do not have to lose muscle when cutting. If you don't want to look emaciated at the end - [5 Things I’ve Learned That Have Improved My Muscle Gains](https://musclehack.com/5-things-ive-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 changes for me (over the past year or 2). My - [Breaded Chicken Recipe - Almond & Parmesan](https://musclehack.com/breaded-chicken-recipe-almond-parmesan/) - Yes you can have delicious breaded chicken on a low-carb diet. This parmesan & almond recipe is fast & easy. I took some pics to guide you through it. - [Homemade Protein Bar Recipe](https://musclehack.com/homemade-protein-bar-recipe/) - Want a high protein snack that almost tastes like a snickers? This is my own homemade protein bar recipe. I call it the 3 Ingredient Protein Bar and it rules! - [How To Be 100% Certain You Are Building Muscle](https://musclehack.com/how-to-be-100-certain-you-are-building-muscle/) - . If you don't rest enough, you don't grow enough.~ Mike Mentzer I've tried to explain this concept 'til I'm red in the face. However, some people still don't get it. I don't really know why, so I'm going to try and articulate this point in the clearest way possible today. If you have any - [Omni-Contraction Training For Bigger Gains](https://musclehack.com/omni-contraction-training-for-bigger-gains/) - Did you see my recent post on 6 muscle-building techniques you've never heard of? If you haven't applied these techniques, you're leaving gains on the table. Go read it, it's awesome. You'll see that number 3 on that list was Omni-Contractions. Today, I'll give you further instructions on this "muscle-fiber-frying" technique and tell you how it - [Lying Cable Curls For Bigger Biceps](https://musclehack.com/lying-cable-curls-for-bigger-biceps/) - Do you know that the most effective bicep exercise is? Well, fairly scientific findings revealed that it's actually the concentration curl (Arnold style- see here). Having said that, they didn't test cable preacher curls, which are my all-time favorite. One issue many guys had with the cable preacher is that, in their gym, the preacher benches - [Why NOT Changing Your Routine Gives You Bigger Muscles](https://musclehack.com/why-not-changing-your-routine-gives-you-bigger-muscles/) - Today's post is short, but powerful. It contains key information which will produce better and faster gains. I'm sure most of you have heard many "experts" recommend that you change your routine frequently to ignite new gains - sometimes as often as every week. But...it's just wrong. No matter what they say about "muscle confusion", muscles don't - [Can Meditation Make Your Muscles Bigger?](https://musclehack.com/can-meditation-make-your-muscles-bigger/) - Can daily meditation give you bigger muscles? Something you may not know about me is that I meditate on a daily basis. Or in modern terminology, I practise mindfulness every day. Sometimes just as little as 5 minutes if I'm pressed for time. What you also didn't know (actually I didn't know, either) is that - [This May Be The Most Important Bodybuilding Tip You Ever Hear!](https://musclehack.com/this-may-be-the-most-important-bodybuilding-tip-you-ever-hear/) - Come close. I\'m about to reveal my no.1 bodybuilding tip of all time. All the guys and girls who have the type of body you want, know it and practice it. That - [1 Mind Hack That Allows You To Achieve Your Goals](https://musclehack.com/1-mind-hack-that-allows-you-to-achieve-your-goals/) - I was going to call this article 'How to Install a Successful Person's Mindset into your Brain'... Because that's essentially what this is all about. I think you'll love this post. It may even change your life. Even Will Smith agrees with me - you'll see below. Just take 5 minutes to read it and - [Quick, Easy "Protein-Only" Meal: 32.5g Protein With No Fat Or Carbs](https://musclehack.com/quick-easy-protein-only-meal-32-5g-protein-with-no-fat-or-carbs/) - This is one of my all-time favourite meals when I am cutting. It is ridiculously easy, high in protein, and contains no carbs or fat whatsoever. Even better, there are only 2 ingredients: (1) 2 x egg whites (2) 1 x tin tuna drained of water/brine As any of you guys that have experienced my - [Post-Workout Carbs - Crucial or Counter-Productive?](https://musclehack.com/post-workout-carbs-crucial-or-counter-productive/) - Do you really need post-workout carbs for maximum muscle growth? Should you take carbs in addition to whey protein in your shake? Definitively answered here... - [MuscleHack Reader Loses 13.8lbs Of Fat & Gains 6.43lbs Of Muscle](https://musclehack.com/musclehack-reader-loses-138lbs-of-fat-gains-643lbs-of-muscle/) - I lost exactly where I wanted to lose and gained exactly where I wanted to gain. I can’t thank you long enough for the MANS diet, it changed my life for sure - [Praise for MuscleHack.com - Testimonials From Readers](https://musclehack.com/praise-for-musclehackcom-testimonials-from-readers/) - Congratulations Mark - best no-bullshit Bodybuilding site online..not only have a lost fat, but gained muscle with MINIMAL exercise..Amazing results. - [Ectomorph-Turned-MuscleHacker Gains 15lbs Of Muscle!](https://musclehack.com/ectomorph-turned-musclehacker-gains-15lbs-of-muscle/) - \"I\'m living proof of an ectomorph that just took what you had to offer and applied it. In 5 months my weight has increased by about 6-7kg. 7kg = 15.4 lbs muscle - [How Did This 40+ Guy Get A Youthful Six-Pack?](https://musclehack.com/how-did-this-40-guy-get-a-youthful-six-pack/) - If you think it's too late to get ripped at 40+ years of age, you're wrong. STOP selling yourself short! DISCOVER how this 43 yr old guy got RIPPED (pics) - [2 US Soldiers Get Ripped And Show You Their Pics!](https://musclehack.com/2-us-soldiers-get-ripped-and-show-you-their-pics/) - We are both 29 years of age. We are in the United States Air Force and are Explosive Ordnance Disposal (EOD) Technicians, better known as the Bomb Squad in the civilian sector. - [How Did This Guy Gain 3 Inches On His Arms In 8 Weeks?](https://musclehack.com/how-did-this-guy-gain-3-inches-on-his-arms-in-8-weeks/) - Want to find out how one MuscleHack reader: * GAINED 3 inches on his arms * GAINED 1.5 inches on his thighs * LOST fat in just 8 weeks? Then read this article. - [Wow! 27% Body Fat To A Six-Pack! (Pics)](https://musclehack.com/wow-27-body-fat-to-a-six-pack-pics/) - It was the precision that enabled me to finally get down to 9.8% bodyfat at 176 lbs. People who haven't seen me for awhile are totally blown away and my close friends had trouble believing that such a simple approach works. - [Real Female Muscle! Interview With Myra Marshall (with pics)](https://musclehack.com/real-female-muscle-interview-with-myra-marshall-with-pics/) - In depth interview with natural female bodybuilder Myra Marshall (with pics). Find out how to REALLY get that muscular, ripped look. It's NOT about tons of cardio or a low-fat diet - [Guy Torches Fat & Builds Muscle...Here's The Pics](https://musclehack.com/guy-torches-fat-builds-muscle-heres-the-pics/) - Testimonial and transformation pictures from a MuscleHack reader who TORCHED unwanted fat and build lean muscle at the same time to radically change his body! - [How To FLOOR Moms By Lifting Up Your Shirt! (with pics...)](https://musclehack.com/how-to-floor-moms-by-lifting-up-your-shirt-with-pics/) - Yet another MuscleHacker gets ripped! This time it's Dan Cravens - 43 yrs old. Abs also seem to have to ability to totally floor moms when exposed; read on... - [2 Young Men Pack On Muscle Fast. See The Transformations!](https://musclehack.com/2-young-men-pack-on-muscle-fast-see-the-transformations/) - 2 more kids pack on new slabs of muscle for free with THT. Most impressive is the fact that they obviously have ectomorphic body types. Building muscle... - [How Did This Guy Gain 70lbs & 3 Inches On His Arms? (pics)](https://musclehack.com/how-did-this-guy-gain-70lbs-3-inches-on-his-arms-pics/) - MuscleHack reader GAINS 70lbs and 3 inches on his arms! See his pics. What better way to start a new year than with a big dose of INSPIRATION to light your fire - [153lbs to 180lbs. A MuscleHack Transformation. No Drugs, No Cardio](https://musclehack.com/153lbs-to-180lbs-a-musclehack-transformation-no-drugs-no-cardio/) - 153lbs to 180lbs. A MuscleHack Transformation. No Drugs, No Cardio. Craig says, "I am living proof of the point you are trying to get across. Watching the gains - [Holy RIPPED Abs, Batman!](https://musclehack.com/holy-ripped-abs-batman/) - Al said, "Total Six Pack Abs is the best program available". Al got down to 9% body fat at 44 years old in only 6 weeks with Total Six Pack Abs. See the pics... - [From Gut to Cut In 110 Days!](https://musclehack.com/from-gut-to-cut-in-110-days/) - How to go from having a GUT to having a SIX-PACK in 100 days! Here is just one example of how it's done! Full pics and stats. The Total Six Pack Abs system is - [Figure Competitor Eats Bacon Cheeseburgers, Does Less Cardio, & Gets RIPPED!](https://musclehack.com/figure-competitor-eats-bacon-cheesburgers-does-less-cardio-gets-ripped/) - See how a Figure Competitor ate bacon cheesburgers, did less cardio, & almost won the competition (took 2nd place). Brandi McAtee's story:a female Muscle Hacker - ["Bagel Guy" Gets Ripped With Total Six Pack Abs](https://musclehack.com/bagel-guy-gets-ripped-with-total-six-pack-abs/) - I never thought I would ever be able to do what I've accomplished. I've been chubby my whole life & I'm loving every minute with a body I'm not afraid to show off. - [The Most Unusual Six-Pack Abs Testimonial!](https://musclehack.com/the-most-unusual-six-pack-abs-testimonial/) - I've received testimonials from guys & gals in their 20's & 40's, NPC competitors, & models. But never from a WRESTLER! See this guy's six-pack abs testimonial - ["I Almost Died!" Guy Escapes Death & Gets Totally Ripped!](https://musclehack.com/i-almost-died-guy-escapes-death-gets-totally-ripped/) - Read this incredible story about a guy who almost lost his life working on a tugboat and used the experience to transform his body and life for the better! - [MuscleHacker Takes 1st Place & More Cool Merch!](https://musclehack.com/musclehacker-takes-1st-place-more-cool-merch/) - MuscleHacker Brandi McAtee took 1st place at the Washington Ironman on Sep 24th 2011! New MuscleHack merchandise is also now available, including underwear! - [25% Off Total Six Pack Abs & 3 New Testimonials](https://musclehack.com/25-off-total-six-pack-abs-3-new-testimonials/) - As an early Christmas gift to you, I'm offering Total Six Pack Abs at 25% off. UK/Europe buyers get a 41% Discount! Now on to the new testimonials... - [How Did This Aussie Lad Bag Himself A Six-Pack? (With Pics)](https://musclehack.com/how-did-this-aussie-lad-bag-himself-a-six-pack-with-pics/) - Aussie guy goes from 14% to 8% and increases his muscle mass at the same time. Find out how he did it here (with pics)... - [Pack on Pounds of Muscle & Blast Fat With MuscleHack](https://musclehack.com/pack-on-pounds-of-muscle-blast-fat-with-musclehack/) - New testimonials from readers who have packed on pounds of muscle and shed fat by using THT training, freely available here at MuscleHack. - [Lose The Gut & Get Cut Like This Muscle Hacker!](https://musclehack.com/lose-the-gut-get-cut-like-this-muscle-hacker/) - Want to FINALLY lose that gut and get cut? Listen up. It's time to do it. And I mean REALLY do it! No more excuses. Total Six Pack Abs Before & After Pics... - [Who Else Wants To Lose 100lbs & Look MUCH Younger?](https://musclehack.com/who-else-wants-to-lose-100lbs-look-much-younger/) - Find out how this guy lost over 100lbs and built muscle at 45 years of age. See his pics here... - [From Moobs To Musclebound - A MuscleHack Transformation](https://musclehack.com/from-moobs-to-musclebound-a-musclehack-transformation/) - Discover how this reader went from having man-boobs to being cut and musclebound by learning how to train properly. And see how you can get the same info free! - [19 Stone To A Six-Pack](https://musclehack.com/19-stone-to-a-six-pack/) - You know what I think the number one cause of failure in the quest to getting ripped is? CONFUSION! Here's how to end it and get the six-pack you want... - [Lose The Beer Belly](https://musclehack.com/lose-the-beer-belly/) - Did you ever look in the mirror and think, "OK, I really gotta do something!" Here's how 1 guy finally obliterated his beer belly and got ripped up.... - [53 Yr Old Reveals His Six-Pack Secret](https://musclehack.com/53-yr-old-reveals-his-six-pack-secret/) - Want to know how to get a six-pack in your fifties? (or any age). 53 year old from New Orleans reveals his secret for getting a ripped and muscular... - [Muscle Hacker Lisa Takes 1st Place at the Natural Pennsylvania NPC Championships!](https://musclehack.com/muscle-hacker-lisa-takes-1st-place-at-the-natural-pennsylvania-npc-championships/) - MuscleHack reader, Lisa Hauliska, takes 1st place in the Natural Pennsylvania NPC Pittsburgh show. She credits her success to the MANS diet and THT training... - [Shy & Skinny 63 Yr Old Reveals How He Got 10% Bodyfat & Abs](https://musclehack.com/shy-skinny-63-yr-old-reveals-how-he-got-10-bodyfat-abs/) - "Never in my wildest dreams did I ever envision myself, at 63 years old, on stage at a bodybuilding contest!" Would you take up bodybuilding and start to compete in your 60's? I think it's an awesome example to set! I like anything that smashes the self-imposed limits we place on ourselves. John Davis, 63, - [19 Yr Old Kid Gains 19lbs & Adds 2 Inches To His Arms In 5 Months](https://musclehack.com/19-yr-old-kid-gains-19lbs-adds-2-inches-to-his-arms-in-5-months/) - Philosopher Bertrand Russell once said that, "The very best proof that something can be done is that someone else has already done it". I second that - big time! For the start of a new year, I have a story from you from a 19yr old hardgainer skinny kid who gained 19lbs and 2 inches - [P90X Sucks. Father of Triplets Discovers The Real Secret To Getting Ripped & Muscular](https://musclehack.com/p90x-sucks-father-of-triplets-discovers-the-real-secret-to-getting-ripped-muscular/) - If you could achieve your goals: Spending half the time in the gym that you currently do Eating a good quantity of food Having cheat meals Having more time to spend with your family and friends... would you be interested? I'm sure you would. I feel sorry for the many people slaving away on programs - [Ectomorph Gains Muscle and Torches Fat In 6 Weeks](https://musclehack.com/ectomorph-gains-muscle-and-torches-fat-in-6-weeks/) - Wanna see what happens when even a guy with CURSED genetics gets THT and does it to a T? He gains! He gains like on no other program. Quick definition: An ectomorph is someone who is naturally very skinny and finds it VERY hard to gain any muscle whatsoever. If THT can do this for - [35 Yr Old Puerto Rican Woman Discovers The Secret To Getting Ripped!](https://musclehack.com/35-yr-old-puerto-rican-woman-discovers-the-secret-to-getting-ripped/) - If you're a guy and have never obtained the six-pack you always wanted, prepare to be embarrassed by a girl. If you're female, you're about to be inspired by this woman. She says of her journey to a six-pack with Total Six Pack Abs, "[I call it] the "Lisa Revamping Process". I LOVE THE RESULTS! - [Young Man Goes From Skinny-Fat To Beach Body](https://musclehack.com/young-man-goes-from-skinny-fat-to-beach-body/) - You know the term "Skinny-Fat"? It's basically when someone who has a predominantly "ectomorphic" body type (skinny, not much muscle) has accumulated fat in all the wrong places. People like this tend to store fat on the midsection and chest. The result is a look that is both skinny and fat. However, it makes a - [How To Become Strong, Successful, & Confident In 10 Steps](https://musclehack.com/how-to-become-strong-successful-confident-in-10-steps/) - Would 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?](https://musclehack.com/can-women-in-their-40s-get-a-ripped-six-pack/) - Can 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 - [Total Volume or High Intensity For Best Muscle Gains?](https://musclehack.com/total-volume-or-high-intensity-for-best-muscle-gains/) - Apart 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](https://musclehack.com/top-10-ways-to-get-ripped/) - Summer 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 - [Should I Train 3 days or 5 Days a Week For Best Muscle Gains?](https://musclehack.com/should-i-train-3-days-or-5-days-a-week-for-best-muscle-gains/) - If 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: - [6 Techniques To Build Muscle That You've Never Heard Of](https://musclehack.com/6-techniques-to-build-muscle-that-youve-never-heard-of/) - Let's get straight to the point... If you want to build more muscle, or are reaching plateaus in your gains, you need to find ways to start jacking up the intensity levels. We want to absolutely maximize muscle fiber recruitment, metabolic stress, muscle damage...all those things that correlate positively with muscle growth. So here's 6 - [Alcohol Reduces Fat Burned By 73%!!](https://musclehack.com/alcohol-reduces-fat-burned-by-73/) - Alcohol consumption has a severe effect on fat metabolism and therefore your weight loss. Alcohol consumption can reduce the amount of fat burned by 73%! - [How to Build Muscle & Still Stay Lean All Year Round](https://musclehack.com/how-to-build-muscle-still-stay-lean-all-year-round/) - Would you like to pack on muscle mass but still stay lean all year round, too? It's possible. Actually, it's not just possible, but VERY do-able. I do it. And how do you think all those fitness models stay so lean all year round? By the way, if you are serious about building slabs of muscle - [How To Build Big, Thick, Muscular Arms (the full workout)](https://musclehack.com/how-to-build-big-thick-muscular-arms-the-full-workout/) - Here it is. My full killer arm workout! This is how I've built a set of thick and muscular arms over the years. Now you can too. All the variables for a superior workout are here: The correct intensity The correct volume The very best and most effective exercises The best rep range The correct - [How You Can Train Yourself To LOVE Healthy Food](https://musclehack.com/how-you-can-train-yourself-to-love-healthy-food/) - Great news! Something I've long suspected has now been scientifically verified! HUMANS CAN BE TRAINED TO LIKE HEALTHY FOOD :D Our tastes are formed early in our lives - in those first few months. The bad news is that a recent study found that 53% of processed baby foods have an excessive number of calories - [Build Big Triceps With Decline Tricep Extensions](https://musclehack.com/build-big-triceps-with-decline-tricep-extensions/) - If you want bigger arms, watch this video! Remember, the triceps take up 2/3rds of your arms. The biceps 1/3rd. So you really need to work those tri's effectively for thick, muscular arms. Decline Tricep Extensions fit the bill extremely well! I'm doing these with different form now than I used to. "Constant Tension" on - [45% Off Buff Baking Muscle Cook Book For 48hrs](https://musclehack.com/45-off-buff-baking-muscle-cook-book-for-48hrs/) - The first and only discount on my Buff Baking muscle cookbook is here - and it's HUGE! I'm offering $12 off the $27 retail price, which is 45% off! You can bag Buff Baking over the next 48hrs for just $15 (about £9.75). Simply click 'ADD TO CART' below. On the page that opens, use - [How To Build A Big, Rock-Solid Chest](https://musclehack.com/how-to-build-a-big-rock-solid-chest/) - This is it. My own POWERFUL chest workout. Straight from the pages of THT Training and how I've sculpted an awesome set of pecs over the years - yes my pecs are probably my favorite body part :) All the variables for a superior workout are catered for here: The correct intensity The correct volume - [How To Burn More Fat During Your Workout](https://musclehack.com/how-to-burn-more-fat-during-your-workout/) - Discover how to burn more fat during your workouts with one little tweak... - [How To Do Decline Dumbbell Bench Press For a Big Chest](https://musclehack.com/how-to-do-decline-dumbbell-bench-press-for-a-big-chest/) - The 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](https://musclehack.com/partial-chest-flys-are-better-than-full-range/) - Let 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 - [3 Unattractive Qualities Real Men Shouldn't Have](https://musclehack.com/3-unattractive-qualities-real-men-shouldnt-have/) - The "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 - [6 Reasons You Don't Have A Six-Pack](https://musclehack.com/6-reasons-you-dont-have-a-six-pack/) - If 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](https://musclehack.com/targeted-hypertrophy-training-v5-4/) - THT 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 - [The Line of Pull](https://musclehack.com/the-line-of-pull/) - Do you know what the Line of Pull of a muscle is? If not, you need to know. Here's the best definition and what it means for your workouts... - [Chest Blast Experiment: The Full List of Results](https://musclehack.com/chest-blast-experiment-the-full-list-of-results/) - What 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 - [Will Wrist Straps Increase Your Muscle Gains?](https://musclehack.com/will-wrist-straps-increase-your-muscle-gains/) - If you want maximum performance from your weight lifting sessions then you should invest in a pair of wrist straps. Here’s the idea: Take a heavy lift like - [Total Six Pack Abs Video](https://musclehack.com/total-six-pack-abs-video/) - Check out this video I made for Total Six Pack Abs. I think it looks pretty cool, though. What do you think? If you are an affiliate for TSPA & want to download - [Watch The Cereal Killers Movie Online](https://musclehack.com/watch-the-cereal-killers-movie-online/) - If you watch one movie this year, make it Cereal Killers. It's the movie with 100,000 calories, 100 eggs, 70% fat, 28 days...and the TRUTH about fat. Turning the food pyramid on its head, film-maker Donal ditches wheat and sugar in a food plan consisting of 70% fat - under the guidance of legendary South - [Is Diet Science Still Scientific?](https://musclehack.com/is-diet-science-still-scientific/) - What happens when a new hypothesis is put forward that contradicts another one? ..carbs drive insulin response and, in turn, insulin drives fat accumulation. - [Mark McManus' Progress Down The Years](https://musclehack.com/mark-mcmanus-progress-down-the-years/) - This'll be a fun post. I've decided to put together an article cataloging my own progress down through the years. Ever notice that other gurus on the web sell a new training program every few months, but yet their own bodies aren't getting any better!? What's up with that? Plus, if their last training was - [10 Ways To Be Absolutely F*@king Miserable!](https://musclehack.com/10-ways-to-be-absolutely-fking-miserable/) - Live In The Past. Even though it doesn\'t actually exist anymore, dwell in it.If at all possible,repeat the mistakes you\'ve made in your life over and over again - [The Path of Least Resistance is the Path of Pain](https://musclehack.com/the-path-of-least-resistance-is-the-path-of-pain/) - Losers always take the easy option. Winners never take the path of least resistance. Step up! The Path of Least Resistance is the Path of Pain. - [Proof That An Affirmative Attitude Makes You Stronger](https://musclehack.com/proof-that-an-affirmative-attitude-makes-you-stronger/) - Don\'t skip this article, you\'ll see PROOF that our mindset can make us physically stronger! The ability of our mindset to influence our performance in the gym - [How To Live A Life Without Limits](https://musclehack.com/how-to-live-a-life-without-limits/) - We are boxed in by the BOUNDARY CONDITIONS of our thinking. What boundary conditions have you placed on your life? Our experience of life is shaped by how we think - [How To Get Anything You Want Out Of Life](https://musclehack.com/how-to-get-anything-you-want-out-of-life/) - In this article I will introduce you to a formula that will allow you to accomplish virtually anything you want in your life. It’s The Ultimate Success Formula - [The Secret Of Happiness - How To Be Happy In A Negative World](https://musclehack.com/the-secret-of-happiness-how-to-be-happy-in-a-negative-world/) - you can change your life by changing your outlook on life i.e. changing what you feed your mind on a regular basis. It\'s the secret of happiness. How to be happy - [Mark's 8 Rules for Successful & Happy Living](https://musclehack.com/marks-8-rules-for-successful-happy-living/) - Author Brendon Burchard says... At the end of our lives, we will ask ourselves 3 questions: Did I live? Did I love? Did I matter? Personally... I want to matter. I don't need to change the world. But I want to have positively influenced hundreds/thousands of people before I kick the bucket. I want to - [@CT Fletcher: Yes You Can Overtrain. Here's How...](https://musclehack.com/ct-fletcher-yes-you-can-overtrain-heres-how/) - So a reader recently pointed me to a video claiming that overtraining was a myth. The point being made is that more work = better results. Basically, the old 'more is better' mantra. Watch his short 1 minute video here... https://www.youtube.com/watch?v=C8_8phD7AwM The video is by CT Fletcher, many of you will have heard of - [Do I Need To Go Into Ketosis To Lose Fat Faster?](https://musclehack.com/do-i-need-to-go-into-ketosis-to-lose-fat-faster/) - This is an important post for your fat loss success. Will going into ketosis produce better results than a regular low carb diet? Controlling your carbohydrate intake, eating fat, and getting your daily target of protein is THE optimal route for fat loss, and has been proven over and over again to be superior for body recomposition - [Quick Bodybuilding Breakfast Recipe](https://musclehack.com/quick-bodybuilding-breakfast-recipe/) - You can fuel muscle growth in a matter of minutes in the morning. Here is a quick and easy way to get 35g protein for breakfast. As a bonus, it tastes like a dessert! This is suitable for anyone on my GLAD gains diet, or any higher-carb diet. All you need is: (1) 1 tub of natural - [What Muscle Gains You Will Make In Your First 10 Weeks on T.H.T.](https://musclehack.com/what-muscle-gains-you-will-make-in-your-first-10-weeks-on-t-h-t/) - Want to start THT? Have you trained THT-style before and are wondering whether or not to do it again? You should! I'm unapologetic when I say I fully believe that you'll make better gains on THT than on any other program out there. And don't put it off. It's the start of a new year; - [How I Got My Traps To Start Growing Again](https://musclehack.com/how-i-got-my-traps-to-start-growing-again/) - If your traps aren't where you want them to be, I'll tell you how to get them growing again. Recently a reader commented on one of my videos that my traps had come along in recent times. He was right! Traps have always been a stubborn body part for me. But over the last year - [6 Ways To Build Muscle Without Adding Any Body Fat](https://musclehack.com/6-ways-to-build-muscle-without-adding-any-body-fat/) - It's a long-held myth that in order to gain muscle, you have to accept getting fatter too. It annoys me. It's wrong. And there are many examples of people all around the world (myself included) who are consistently demonstrating that it isn't true. Heck, some people are adding muscle while cutting, like on the Total Six - [6 Ways Science Says Men Can Be More Attractive To Women](https://musclehack.com/6-ways-science-says-men-can-be-more-attractive-to-women/) - Men, if you want to be more attractive to the opposite sex, you should read this post. There have been many studies designed to find out what women find sexy in a man. I've looked at a few and put down the top 6 options with some commentary (don't ask for study references because I - [Crazy Emails I Get - November 2014](https://musclehack.com/crazy-emails-i-get-november-2014/) - I haven't written one of these posts in ages. The volume of dumb and crazy emails I get has decreased over the last year. I think it's because I scared these people off with my last couple of posts on the issue - here and here. I've hidden any personal information to protect their identities. This'll give you - [NEW! A "Chest Blast" Program Is On The Way!](https://musclehack.com/new-a-chest-blast-program-is-on-the-way/) - Want a bigger chest in a hurry? I can get that for you...if you're willing to do the work! If you missed my announcement a couple weeks ago on facebook, check this out... After arms, the chest is the one body part that people continually contact me about. Everyone wants bigger pecs. Fortunately for - [Social Media Raves about Targeted Hypertrophy Training Program](https://musclehack.com/social-media-raves-about-targeted-hypertrophy-training-program/) - If you need some renewed motivation for your training, read this post! It contains comments from social media from Muscle Hackers producing astounding results with THT training. We're talking pretty phenomenal muscle gains alongside fat loss. If your training has been below par recently, or non-existent, it's never too late to start over. Read these - [How to Burn an Extra 300 Calories a Day Without Lifting a Finger](https://musclehack.com/how-to-burn-an-extra-300-calories-a-day-without-lifting-a-finger/) - A debate has been raging for decades (but especially over the last 10-15 years since the Atkins diet gained worldwide popularity) about whether or not a low-carb diet has a "metabolic advantage" over other nutritional strategies. A number of years ago I interviewed Anthony Colpo about this issue. He strongly disagreed with it. I have a lot - [7 Reasons Why Kale Is Good For You](https://musclehack.com/7-reasons-why-kale-is-good-for-you/) - In this day and age, many "superfoods" are over-hyped...but kale really is great! I'd highly recommend you get more kale in your diet. Here's 7 reasons why kale is good for you: (1) Vitamin K One serving of kale will give you more than your daily need of vitamin K. Vitamin k is - [This 1 Move Builds More Muscle In Every Set](https://musclehack.com/this-1-move-builds-more-muscle-in-every-set/) - This post is deliberately short, but its value cannot be overstated. Implementing this advice will stimulate more muscle growth right from your very next workout - I guarantee it. When is a set over? In THT training, we go to positive failure i.e. the last rep where you can do the positive/lifting part with reasonably - [Steve Austin: His Secret Struggle To Build This Muscle](https://musclehack.com/steve-austin-his-secret-struggle-to-build-this-muscle/) - Steve Austin hates his shoulders! And "Big Sexy" Kevin Nash hates his legs! They talk about it together in the video below. Do you hate a certain body part that you just wish would grow faster? You're not alone! Even guys you wouldn't think would be unhappy with their body...are! As Nash himself says, "It's - [THT Training Quick Start Guide](https://musclehack.com/tht-training-quick-start-guide/) - I know you want to gain as much muscle as possible, as quickly as possible. It just so happens that Targeted Hypertrophy Training (THT) is the way to do it (clue is in the name ;) ) So to get you training properly as quickly as possible, I've put together this Quick Start Guide. Read through - [Cardio In The Morning On An Empty Stomach?](https://musclehack.com/cardio-in-the-morning-on-an-empty-stomach/) - Should you do cardio in the morning on an empty stomach? Does fasted cardio produce better fat loss than fed cardio? Get the surprising truth here... - [5 Reasons Why Being Buff Sucks](https://musclehack.com/5-reasons-why-being-buff-sucks/) - You know...sometimes being a buff guy (or girl) SUCKS! Don't get me wrong, for the most part it's AWESOME. But there are certain aspects of this lifestyle that really blow lol. So for giggles, I'll share my own 5 reasons why it can suck to have more muscle than the average guy. If you have - [Bodybuilding and Age](https://musclehack.com/bodybuilding-and-age/) - Bodybuilding and age - are you ever too old to build muscle? Here's the truth... - [The 8 Rules of a Successful Cheat Meal](https://musclehack.com/the-8-rules-of-a-successful-cheat-meal/) - I LOVE my cheat meals. Fact is I'm no different from most people: I love the foods that are bad for you. I just don't eat them. It's called discipline. However, as I've talked about before, I employ the "80/20 Rule" in this i.e. when you do the right thing 80% of the time, you - [Quick Low Carb Chicken Avocado Salad Recipe](https://musclehack.com/quick-low-carb-chicken-avocado-salad-recipe/) - If you are in need of a quick protein fix and are on a low carb diet, paleo diet, or are currently cutting, you'll love this easy recipe. It'll deliver a whopping 43g protein and is a great portable meal. This is another recipe my friend Jim Harte gave me. He runs a clean eating catering - [Margarine or Butter?](https://musclehack.com/margarine-or-butter/) - Should you use margarine or butter? Is margarine healthy? The answer may shock you... - [The Secret of Fat-Burning Foods](https://musclehack.com/the-secret-of-fat-burning-foods/) - If you've a profile on any social media platform, you've certainly seen some of the "informative" pics that get shared a million times with 250,000 likes. You know the ones that detail a muscle-building or fat-burning workout with absolutely NO explanation or scientific reasoning behind it. Or possibly worst of all, the ones that list...FAT BURNING - [The Top 12 Best Exercises To Build Muscle](https://musclehack.com/the-top-12-best-exercises-to-build-muscle/) - This is an invaluable post for absolutely anyone seeking to gain muscle and strength. I'm going to detail the BEST exercises for each body part. This is based on 2 things: Scientific findings and my own years of lifting experience. The scientific results come from electromyography tests. This involves placing electrodes on the skin of - [Top 10 Reasons You're Not Building Any Muscle](https://musclehack.com/top-10-reasons-youre-not-building-any-muscle/) - Are you not building much muscle? Are you perhaps not building muscle as fast as you would like? Check the following 10 factors against your current lifestyle to ensure you’re not making some fundamental errors. - [High Protein Low Carb Turkey Meatballs & Cauliflower Mash Recipe](https://musclehack.com/high-protein-low-carb-turkey-meatballs-cauliflower-mash-recipe/) - This recipe comes from my friend Jim Harte who runs a clean eating catering business in my local area. Their facebook page is Clean & Lean Catering. If you want high protein, healthy food and you don't want to cook, this is the place to go! Give them a like - I highly recommend them - [Top Funny Bodybuilding Broscience Quotes](https://musclehack.com/top-funny-bodybuilding-broscience-quotes/) - Gotta love some broscience! Usually when someone counters something I say, it starts with, "I heard..." or "Well the guy at the gym said..." Let me stop you right there. If I give an argument supported by logic, reason, and references to studies, you have no business countering with what you "heard". That's not how - [Is 3 Days Really Enough To Build Muscle?](https://musclehack.com/is-3-days-really-enough-to-build-muscle/) - Yes! Yes! 100 times yes! Still to this day I get readers telling me that they're going to stay on the 5 day THT workout (instead of the 3 day plan) because they want to "speed up" results. Woah! Hold up! The 5-day routine is not more effective. This belief stems from the "more is - [Simply The Best Low Carb Bread Recipe](https://musclehack.com/simply-the-best-low-carb-bread-recipe/) - Who says you can't have bread on a low carb diet? Ready for what I think is the best low carb bread recipe on the net? I came across a recipe posted by Odette Tracey Swanepoel on Tim Noakes' The Real Meal Revolution facebook page. She said, "Eureka" I have found it! A bread without - [The Real Reason People Fail To Lose Weight](https://musclehack.com/the-real-reason-people-fail-to-lose-weight/) - Have you ever tried to get s a six-pack and failed? Do you know someone who has busted their ass on a diet only for results to come to a screeching halt after a few weeks? I'm going to explain why that happens. After all, if weight loss was simply a matter of Calories In Vs Calories - [How To Get A Toned Body - Weight Training For Women](https://musclehack.com/how-to-get-a-toned-body-weight-training-for-women/) - Attention Women! You want to know how to get a toned body? Weight training for women is, unfortunately, extremely misunderstood. There is nothing that comes - [Do You Really Need Carbs To Workout Effectively?](https://musclehack.com/do-you-really-need-carbs-to-workout-effectively/) - One of the major criticisms of low-carb is the assertion that carbs are NEEDED to power effective workouts. Once adapted, exercise performance is as good as ever - [Top 20 Foods To Lose Fat & Get Ripped](https://musclehack.com/top-20-foods-to-lose-fat-get-ripped/) - Here are my top 20 foods to eat when cutting. I've split them into foods that are mainly protein, carbs, and fat. Bear in mind that when cutting, your protein intake needs to remain high - every day. The worst thing that can happen when losing fat is losing muscle. Unfortunately, MOST people who try - [How To Get More Reps](https://musclehack.com/how-to-get-more-reps/) - Want to be able to do more reps? More reps = more growth stimulation. Here's a quick and easy strategy that will guarantee you more reps (includes video demo) - [How To Do Tricep Cable Kickbacks](https://musclehack.com/how-to-do-tricep-cable-kickbacks/) - I HATE dumbbell kickbacks for the triceps! You simply cannot get a good contraction of the triceps. I've avoided this exercise over the years. I've tried different variations to make it more effective...all to no avail. The problem is that with dumbbells it's really only the last few inches of the rep where any real resistance - [How To Do Hanging Leg Raises (Video)](https://musclehack.com/how-to-do-hanging-leg-raises-video/) - Wow! My abs are SORE after this one! I want to show you guys how I'm doing my hanging leg raises these days as I'm getting great results with them. I'm using a "drop-set" method to really sculpt away at my midsection. I'll explain all after you watch the video I made... Place a dumbbell - [Cable Rows](https://musclehack.com/cable-rows/) - How to do Seated Cable Rows correctly for building muscle. Watch this video and read the instructions to discover how to do cable rows much more effectively... - [The "Goldilocks" Principle of Building Muscle](https://musclehack.com/the-goldilocks-principle-of-building-muscle/) - I call it the "Goldilocks" principle of muscle building! You remember Goldilocks, right? The porridge that was not too hot, not too cold, but just right? Years ago when I first started my real research into the science of building muscle, I discovered a similar principle. There is: A rep range and a "time under load" - [Do You Need To Get A Pump To Build Muscle? Answered](https://musclehack.com/do-you-need-to-get-a-pump-to-build-muscle-answered/) - It sure does look good! Feels good, too. But is a muscular "pump" just a cosmetic bonus, or can it actually contribute to the growth process? The answer may surprise you... Do You Need To Get A Pump? . The answer is yes and no. You can certainly get a pump and not have stimulated - [8 Alternatives To Butter To Spread On Your Bread](https://musclehack.com/8-alternatives-to-butter-to-spread-on-your-bread/) - Butter is goooooooooood. Hey, even Time magazine is recommending we eat butter (the real stuff, not the plasticized oil we called margarine). But we all need a change sometimes. Read to try something new? I've put together a list of 8 alternatives to butter to spread on your bread/toast. They're healthy and delicious. If you - [Is The Atkins Diet Safe? Answer May Shock You!](https://musclehack.com/is-the-atkins-diet-safe-answer-may-shock-you/) - ..so if you\'re wondering \'Is the Atkins diet safe?\', you\'ll want to watch this one with interest! \"25 year vegetarian admits Atkins diet is the best!\" - [What My Mother Said To Me!](https://musclehack.com/what-my-mother-said-to-me/) - When you were a teenager, do you remember thinking, "I can't wait to be an adult so my mother won't be able to try and tell me what to do"? I remember. But then you grow up and realize...IT NEVER ENDS lol. Fact is, you'll always be a kid in her eyes and she's always - [Download T.H.T. Training 5.3 Free Now](https://musclehack.com/download-t-h-t-training-5-3-free-now/) - THT 5.3 has landed! This is the best version of THT training to date. Not only is the training even better, but the book itself has been improved. Download instructions have already been sent to everyone on the MuscleHack mailing list. If you're not on the list or missed the email, input your details below - [Weight Lifting Injuries And How To Fix Them](https://musclehack.com/weight-lifting-injuries-and-how-to-fix-them/) - This is a guest post by my good friend Patrick McGrann, a Physiotherapist in Belfast, Ireland. Paddy says... I am delighted to be asked to write a guest blog for MuscleHack. As a Physiotherapist I have a great interest in all things exercise and lifting. And as a lifter myself, I have been a big - [Targeted Hypertrophy Training: Exercise Bank](https://musclehack.com/targeted-hypertrophy-training-exercise-bank/) - This is the full list of approved exercises for Targeted Hypertrophy Training (THT). This combination of compound and isolation exercises involve full muscle fiber - [The World's Quickest High Protein Bodybuilding Meal?](https://musclehack.com/the-worlds-quickest-high-protein-bodybuilding-meal/) - You can make this recipe in less than 30 seconds and... It has over 30g of protein in it? Interested? I made a quick video. Watch this... https://vine.co/v/M5btXvPUuDj I'm on vine here if you want to follow me :) Ingredients Tub of cottage cheese Stevia Apple (use apple divider to save time) Instructions Pour whole - [Low Glycemic Load High Protein Bodybuilding Meal Plan](https://musclehack.com/low-glycemic-load-high-protein-bodybuilding-meal-plan/) - In anticipation of next week's free book of meal plans, here's another ANABOLIC menu to get your teeth into! It's a low-GL, high protein affair, highly suitable for the GLAD bodybuilding diet. It'll net you a muscle-fueling 232g protein! To get the whole free book of meal plans, you need to be on the list. - [Easy Low Carb High Protein Daily Meal Plan ](https://musclehack.com/easy-low-carb-high-protein-daily-meal-plan/) - I've chained myself up in MuscleHack Lab working hard putting together a little book of meal plans for you guys. It will include both low-carb and high carb menus. And it will be FREE! I know putting together menus based on your macros and calories is tough. Let's face it: it's a pain in the ass! - [Top 5 Protein Sources For Building Muscle](https://musclehack.com/top-5-protein-sources-for-building-muscle/) - Here are the top 5 best protein sources for building muscle. This list is based on the bioavailability and completeness of the protein. - [How To Get Jacked And Ripped In 2014](https://musclehack.com/how-to-get-jacked-and-ripped-in-2014/) - Christmas is just 2 weeks away! It's time for friends, family, good food, warm fires, fine wine, Christmas movies, and strange-looking jumpers like so... But... Now is also the time to look forward to 2014, set some juicy goals, and design your plan of attack! (Let me know one of your goals in the comments section - [Targeted Hypertrophy Training (THT)](https://musclehack.com/targeted-hypertrophy-training-tht/) - The BEST Weight Training Program For Igniting MAXIMUM Muscle Growth. The THT routine is 100% free. Join 10's of Thousands radically transforming their bodies... - [MuscleHack Community Forums Are Here!](https://musclehack.com/musclehack-community-forums-are-here/) - The NEW MuscleHack community forums are here! You can find them here. There is also a new forum button in the navigation menu at the top of the page for you to navigate there easily any time you like. Yes we have facebook, twitter, google+ and so on, but I think the forum model allows for - [How To Calculate Net Carbs](https://musclehack.com/how-to-calculate-net-carbs/) - Do you really know how many carbs you’re eating in a day? The way you calculate net carbs depends on where you live in the world. - [Jimmy Moore Interview: Cholesterol, Saturated Fat, & Heart Health](https://musclehack.com/jimmy-moore-interview-cholesterol-saturated-fat-heart-health/) - Are you confused about cholesterol? Here, Jimmy Moore gives the low-down on saturated fat, cholesterol numbers, and heart health... - [THT 5.3 Update](https://musclehack.com/tht-5-3-update/) - The next THT update will include... - [Eat Your Egg Yolks For Muscle Growth & Health!](https://musclehack.com/eat-your-egg-yolks-for-muscle-growth-health/) - One of the more annoying parts about being in the bodybuilding game is hearing about people throwing away their egg yolks and eating ONLY the white. - [5 Reasons Why Water Aids Fat Loss](https://musclehack.com/5-reasons-why-water-aids-fat-loss/) - You should be drinking even more water when dieting. Here's 5 Reasons why....How much water should I drink a day to lose fat at optimal levels? - [Reverse Pushdown](https://musclehack.com/reverse-pushdown/) - A video tutorial for One Arm Reverse Pushdowns for the triceps. - [1 Minute Almond Muffin Recipe](https://musclehack.com/1-minute-almond-muffin-recipe/) - Here's a homemade muffin with zero sugar that only takes 1 minute to make. The almond cinnamon muffin is low carb and low in glycemic load... - [Best Rep Range For These 2 Occasions](https://musclehack.com/best-rep-range-for-these-2-occasions/) - The is the BEST rep range to use in the bodybuilding game on these 2 occasions... - [What Is Muscle Growth (Muscle Hypertrophy?)](https://musclehack.com/what-is-muscle-growth-muscle-hypertrophy/) - If you want to know exactly what muscle growth is, read this. Muscle hypertrophy is fully explained here, as well as telling you how to do it! - [Watch Fat Head Movie Online Free](https://musclehack.com/watch-fat-head-movie-online-free/) - You can now watch the Fat Head movie online for free. Watch it in its entirety here... - [Vegetarian Sources of Protein for Building Muscle](https://musclehack.com/how-to-build-muscle-on-a-vegetarian-diet/) - You certainly can get enough protein on a vegetarian diet. Here's several sources of protein for vegetarians... - [Protein Pancake Recipe](https://musclehack.com/protein-pancake-recipe/) - Here's a healthy protein pancake recipe. It delivers 32g of protein and there's no whey powder involved. Just 3 simple ingredients... - [THT Training 5.2 - Download Free Now](https://musclehack.com/tht-training-5-2-download-free-now/) - The latest version of the BEST damn workout for packing on muscle size is here! THT v5.2 is ready for download. Get it here free... - [The Future of THT Training](https://musclehack.com/the-future-of-tht-training/) - READ THIS - This is going to be the future of THT training...and I want YOUR input! - [Craig Davidson's Steroid Transformation](https://musclehack.com/craig-davidsons-steroid-transformation/) - A Canadian novelist, called Craig Davidson, totally transformed his in just 16 weeks...with steroids! See the pics here. What do you think? - [The Protein Works Review](https://musclehack.com/the-protein-works-review/) - Here is an honest review of the company The Protein Works. From their naked whey to their protein pancake mix, I have reviewed their top products. - [Carbs & Weight Loss](https://musclehack.com/carbs-weight-loss/) - The role of carbs in weight loss explained in 5 minutes! If you're wondering how carbs affect weight loss and what to do about it, read this! - [How To Lose Fat](https://musclehack.com/how-to-lose-fat/) - The truth on how to lose fat fast. Everything you need to know to double your fat burning. No gimmicks, fads or deprivation. Real science & a free fat loss plan - [Total Six Pack Abs 3 Is Here!](https://musclehack.com/total-six-pack-abs-3-is-here/) - The wait is over - TSPA 3 - Body Fat Furnace is here! Download Total Six Pack Abs 3 here. The best program on the planet for getting ripped just got better. - [5 Things That Really Grind My Gears](https://musclehack.com/5-things-that-really-grind-my-gears/) - I'm going to vent on things that grind my gears in the world of fitness, bodybuilding, fat loss, and nutrition. Here are the top 5... - [Ultimate Taco Salad Recipe - Easy!](https://musclehack.com/ultimate-taco-salad-recipe-easy/) - Here's a delicious taco salad recipe for us MuscleHackers. Ingredients 1. 1/2 pound ground beef (mince) 2. 1/2 packet taco seasoning (see package for quantity - [Beef Chilli Recipe](https://musclehack.com/beef-chilli-recipe/) - So here's another delicious yet easy recipe that you can start using straight away. This one's a beef chilli recipe. Cooking time including preparation is only - [Easy Chicken Curry Recipe](https://musclehack.com/easy-chicken-curry-recipe/) - Here's a simple yet delicious chicken curry recipe. You can actually make this into coconut chicken curry by sprinkling in some desecated coconut while cooking. - [THT 5 Workout Logs](https://musclehack.com/tht-5-workout-logs/) - Download your THT 5 Workout Logs here - [Top 5 Reasons To Eat Red Meat](https://musclehack.com/top-5-reasons-to-eat-red-meat/) - Red meat is delicious and YES it's healthy! Here are 5 reasons to include some red meat in you diet...B Vitamins, Protein, CLA, Stearic Acid, Testosterone... - [Mark's GLAD Shopping Trip](https://musclehack.com/marks-glad-shopping-trip/) - How to shop for the Glycemic Load Anabolic Diet. Mark shows you the items from his latest grocery shop... - [Total Six Pack Abs Discount (48 Hr Sale - Summer '13)](https://musclehack.com/total-six-pack-abs-discount-48-hr-sale-summer-13/) - As a celebration that summer is here, I’m offering Total Six Pack Abs at 25% off (UK/Europe buyers get a massive 41% Discount as no 20% added VAT is payable at this sale price!!*) NOTE: This sale will last 48 Hours Only so act NOW if you want this program at the reduced price! T.S.P.A. is the six-pack program - [Free Workout Plan Builds Muscle & Fitness Fast!](https://musclehack.com/build-muscle-with-this-free-workout-plan/) - If you want to build muscle in the shortest space of time, you\'re going to want to implement this workout plan. The program I illustrate here will allow you to - [Does Caffeine Make You Fat?](https://musclehack.com/does-caffeine-make-you-fat/) - Does Caffeine Raise Blood Sugar or Make You Fat?.... It raises insulin & insulin spikes store fat. Caffeine stimulates the adrenal glands to release dopamine and adrenalin. - [Muscle Building Pills - Ibuprofen & Acetaminophen?](https://musclehack.com/muscle-building-pills-ibuprofen-acetaminophen/) - Want more muscle faster? Take ibuprofen.Ok, that\'s not advice I really want to give but apparently ibuprofen and acetaminophen are muscle building pills!A study - [Download MuscleHack For Android Beta](https://musclehack.com/download-musclehack-for-android-beta/) - I'm very pleased to announce the beta version of the NEW MuscleHack App is here for you to download. The point is to get feedback, both positive and negative, in order to improve the app before it launches in the Google Play store. So....test, test, test! The developer (Cedric) and I need your input! I've - [Do Myostatin Inhibitors Work? (With Muscular Dog)](https://musclehack.com/myostatin-inhibitors-do-they-really-increase-muscle-hypertrophy/) - So what's the REAL deal with myostatin inhibitors? What does real SCIENCE say on the matter? This article explains all...it may surprise you! Muscle hypertrophy - [Arms Blast Experiment 2](https://musclehack.com/arms-blast-experiment-2/) - If you want big arms & you don't want to have to wait, this is your program...A UNIQUE workout that delivers an intense SHOCK to stimulate new, PERMANENT GROWTH - [STOOPID Emails - April 2013](https://musclehack.com/stoopid-emails-april-2013/) - I decided to publish a selection of the craziest/funniest emails I get on a monthly basis. They're just too too hilarious not to share. So here's the latest batch - [Coming Attractions At MuscleHack](https://musclehack.com/coming-attractions-at-musclehack/) - I've some exciting plans for the rest of 2013! I'll list this year's coming attractions below and I'd like your feedback too... - [That's All, Folks](https://musclehack.com/thats-all-folks/) - PLEASE READ! A sad day for MuscleHackers. This wasn't an easy call, guys. I'm sorry in advance... - [THT 5.1 Download](https://musclehack.com/tht-5-1-download/) - Download Targeted Hypertrophy Training (THT) 5.1 Now For Free... - [New - How To Break Through A Plateau](https://musclehack.com/new-how-to-break-through-a-plateau/) - There's a NEW way to POWER through that weight you've been stuck on for weeks (months?). Here it is... - [Arms Workout - How To Get Big Arms](https://musclehack.com/arms-workout-how-to-get-big-arms/) - In this article I'll show you step by step how to get big arms. This is a full arms workout with videos to help you along the way. Build bigger arms now... - [The Perfect Human Diet](https://musclehack.com/the-perfect-human-diet-2/) - What is the perfect human diet? Just how should we eat for optimal health and longevity? The answer might surprise you! My review of The Perfect Human Diet... - [Some of the WEIRD Emails I Get](https://musclehack.com/some-of-the-weird-emails-i-get/) - Every now and then I get an email that is just totally bizarre, makes me laugh my ass off, or is intended to be offensive. Here I share some of them... - [Big Mac Pie Recipe](https://musclehack.com/big-mac-pie-recipe/) - This is a recipe for a low-carb, high protein Big Mac Pie. 40g protein per serving... - [Vitamin D & Weight Loss](https://musclehack.com/vitamin-d-weight-loss/) - What's the facts on vitamin D and weight loss? Would you like MORE muscle mass and an acceleration of FAT LOSS when dieting down? Discover vitamin D's effects.. - [Why Are Prisoners So Buff?](https://musclehack.com/why-are-prisoners-so-buff/) - Ever wondered why prisoners are so buff? How did they get to be so big? Their secret is revealed here... - [How Can I Get A Six Pack?](https://musclehack.com/how-can-i-get-a-six-pack/) - You want to know, "How Can I Get A Six Pack" right? If you REALLY want to know the truth, read this article. You might just have your illusions shattered!... - [Creatine Cycling](https://musclehack.com/creatine-cycling/) - Maximize the effectiveness of creatine with creatine cycling. This article will show you exactly how to cycle creatine correctly. - [Up to 40% OFF Total Six Pack Abs (2012 Discount)](https://musclehack.com/up-to-40-off-total-six-pack-abs-2012-discount/) - I’m offering Total Six Pack Abs at up to 41% off! Like any other time I’ve offered TSPA at a discounted price, this will only be available for a couple of days - [T.H.T. 5](https://musclehack.com/t-h-t-5/) - THT 5 is ready to download! And as always, it's FREE. This is hands down the BEST version of THT yet! Targeted Hypertrophy Training - Get it here! - [Follow MuscleHack On Twitter](https://musclehack.com/follow-musclehack-on-twitter/) - Since facebook is slightly broken and people can't see all my updates there, I've created a twitter account for y'all to follow me on. You can get me here.... @MuscleHacker I'll post any short tips, news, pics, and anything else that springs to mind on my Twitter account, so go follow me! I'd also - [Barbell Bicep Curls](https://musclehack.com/barbell-bicep-curls/) - Want Big Biceps? This video tutorial article will show you how to do barbell bicep curls with maximum effectiveness. Check it out... - [How Much Fat To Eat On The MANS Diet](https://musclehack.com/how-much-fat-to-eat-on-the-mans-diet/) - How much fat to eat per day on the MANS carb-cycling bodybuilding diet. Maximize your testosterone production and gain muscle without gaining fat! - [The Muscle Hacker's Creed](https://musclehack.com/the-muscle-hackers-creed/) - Imagine reading something that would give you more ENERGY for your training than any pre-workout supplement on the market! Read the Muscle Hacker's Creed... - [Dumbbell Lateral Raises](https://musclehack.com/dumbbell-lateral-raises/) - How to do Dumbbell Lateral Raises correctly. Watch this video tutorial to discover how to do standing dumbbell laterals with 100% effectiveness... - [Front Raises](https://musclehack.com/front-raises/) - How to do Dumbbell Front Raises correctly. Watch this video tutorial to discover how to do standing dumbbell front raises to build muscular shoulders... - [How To Improve Your Bench Press By 10% Now!](https://musclehack.com/how-to-improve-your-bench-press-by-10-now/) - You can increase your bench press pretty much straight away by implementing one little trick. Could pushing a weight at almost maximal speed produce a better... - [Green Tea & Weight Loss](https://musclehack.com/green-tea-weight-loss/) - Does green tea aid weight loss? Is green tea a fat burner? How much fat EXACTLY can 1 cup of green tea burn? Discover the truth here... - [THT 4.1 Coming Soon! I Want Your Feedback...](https://musclehack.com/tht-4-1-coming-soon-i-want-your-feedback/) - Work on the next edition of THT training has started! Of course, as always, this is FREE to the public. The biggest free bodybuilding program on the net... - [Vitamin D & Muscle Growth](https://musclehack.com/vitamin-d-muscle-growth/) - I've blogged before about the astonishing health benefits of supplementing with Vitamin D. But can it also help accelerate muscle growth? Find out here... - [Kettle Bells Vs Weight Lifting](https://musclehack.com/kettle-bells-vs-weight-lifting/) - Which is better: kettle bells or weights? If you're training for strength and size, I suggest you ditch those kettle bells and stick to good old weight lifting. - [Jacked 'N' Ripped Is Here! Sign Up Now...](https://musclehack.com/jacked-n-ripped-is-here-sign-up-now/) - How would YOU like to Obliterate blubber & set a NEW BODY FAT SET POINT and keep it FOR LIFE! And at the same time pack on muscle and strength like NEVER before - [MuscleHack Member Site Coming in 5 Days!](https://musclehack.com/musclehack-member-site-coming-in-5-days/) - In 5 days the MuscleHack Members only site will launch - Monday July 2nd 2012. I can reveal that the name of this new site and program is... Jacked 'N' Ripped! - [Solid & Liquid Protein Timing For Better Muscle Gains](https://musclehack.com/solid-liquid-protein-timing-for-better-muscle-gains/) - Find out EXACTLY when, what type, and how much protein to take around your workouts for maximum muscle gains! Discover protein "Bracketing"... - [MuscleHack Hits 50,000 Subscribers!! (& More Membership Site Details...)](https://musclehack.com/musclehack-hits-50000-subscribers-more-membership-site-details/) - Over the last weekend MuscleHack exceeded 50,000 subscribers! This is a big milestone in the history of my work here and I just wanted to thank all of you for.. - [New Plateau Smashing Technique! How To Set a New Personal Best Today!](https://musclehack.com/new-plateau-smashing-technique-how-to-set-a-new-personal-best-today/) - Postactivation Potentiation may allow you to smash all records in all your major lifts. And these improved lifts would of course lead to faster muscle gains... - [Kneeling Cable Bent-Over Pullovers](https://musclehack.com/kneeling-cable-bent-over-pullovers/) - Kneeling Cable Bent-Over Pullovers are a lat exercise that really target the muscle and simulate a pullover machine very well. If you want thicker lats, read on - [How To Rest For Max Gains In Muscle Size & Strength!](https://musclehack.com/how-to-rest-for-max-gains-in-muscle-size-strength/) - Optimal Recovery promotes maximum muscle growth. The FACT is that the growth you want occurs in the rest periods between workouts. Discover how to get this right - [How To Be Stronger & Leaner In 5 Days](https://musclehack.com/how-to-be-stronger-leaner-in-5-days-time/) - What if you could be STRONGER over the next few days? This study has found that supplementing with creatine does just that. Should you load with creatine? Yes.. - [The Week From Hell](https://musclehack.com/the-week-from-hell/) - Short post here just to give you guys an update of what's going on in my world. It's 3 days 'til Christmas and I've had the WORST week ever! Everything has went totally wrong - big time! Here's a list of this week's calamities: My phone broke (samsung galaxy s2) - I didn't drop it - [Mark's Update Pics](https://musclehack.com/marks-update-pics/) - "Muscle Hacker" Mark McManus' update pics (2011). I want to give you guys some update pics. My training has been going fantastically well. Check out the pics... - [What Is Creatine & How Does It Work?](https://musclehack.com/what-is-creatine-how-does-it-work/) - Do you want to know the REAL scoop on creatine? Does it work? Will it make you BIG? Is it safe? Most importantly? How the hell does it actually work? Wanna know? READ THIS ARTICLE - [Kneeling Cable Crunches / Cable Rope Crunches](https://musclehack.com/kneeling-cable-crunches-cable-rope-crunches/) - How to do cable rope crunches, sometimes called kneeling cable crunches (video & text tutorial). This extremely effective ab exercise requires a cable rope... - [MyProtein Review](https://musclehack.com/myprotein-review/) - Want an honest review of bodybuilding supplements from MyProtein? I've put together a review of some products from MyProtein that I recently tested. - [The "Plafaux" Effect, "Resetting", & New Muscle Gains](https://musclehack.com/the-plafaux-effect-resetting-new-muscle-gains/) - Experiencing a weight training plateau? First make sure it's not the "Plafaux" effect. Here's how to overcome it & make new muscle gains & strength increases... - [Trapezius Workouts. 9 Ways To Get Your Traps To Grow](https://musclehack.com/trapezius-workouts-9-ways-to-get-your-traps-to-grow/) - The ultimate trapezius workout is one that recruits and stimulates the fibers of the traps muscles effectively! Here are 9 ways to force your traps to grow... - [100% Maximum Intensity In The Gym While Carb Cycling](https://musclehack.com/100-maximum-intensity-in-the-gym-while-carb-cycling/) - If YOU\'RE not experiencing: POWERFUL fat-free MUSCLE GAINS and great performances in the gym on the MANS diet you’re doing something wrong. From the feedback I - [Cottage Cheese Protein Pancake Recipe](https://musclehack.com/cottage-cheese-protein-pancake-recipe/) - Here's a fantastic cottage cheese protein pancake recipe for bodybuilders. It delivers a whopping 64g of protein with a fat count of 5.5g. The ingredients are.. - [The MuscleHack Philosophy](https://musclehack.com/the-musclehack-philosophy-2/) - What I want to do is give an overview of the MuscleHack philosophy, link to important articles, & give some background knowledge on myself for newcomers... - [The Sunshine Vitamin That Can Save Your Life & Boost Your Performance](https://musclehack.com/the-sunshine-vitamin-that-can-save-your-life-boost-your-performance/) - Vitamin D supplementation has beneficial effects on flu, cancer, and even athletic performance! It's cheap, even in the UK! Don't be deficient in vitamin d... - [Why Supersets Aren't So Super](https://musclehack.com/why-supersets-arent-so-super/) - One of the dumbest things you can do is a superset. If you are doing so-called supersets workouts, you are actually working against yourself and not gaining... - [The Non-Supplement Supplement That Will Increase Your Bench](https://musclehack.com/the-non-supplement-supplement-that-will-increase-your-bench/) - It turns out the CHEAPEST supplement on the market may significantly increase your bench! In fact, it's not really a bodybuilding supplement since almost... - [Protein Flapjack Recipe](https://musclehack.com/protein-flapjack-recipe/) - Here is a delicious high protein flapjack recipe. Cut into 8 you'll get 26g protein per flapjack. Cut into 4 you'll get a massive 52g protein per serving! - [MuscleHack Is Expanding! Be A Part Of It!](https://musclehack.com/musclehack-is-expanding-be-a-part-of-it/) - How about YOU write for a NEW MuscleHack sister site? Better yet, there'll be the opportunity to revenue share, so the more you write, the more you earn! - [Activate Genes For Increased Muscle Size In The Next 3 Days!](https://musclehack.com/activate-genes-for-increased-muscle-size-in-the-next-3-days/) - How To Activate Genes Responsible For Increased Muscle Size In The Next 3 Days! Learn this new method of supplementing with something you already have at home! - [Weight Training Program - Targeted Hypertrophy Training!](https://musclehack.com/weight-training-program-targeted-hypertrophy-training/) - YOU are about to be introduced to the most effective MUSCLE BUILDING weight training program on the planet! You\'ll build MAXIMUM muscle in MINIMUM time with THT - [Is Sugar a Poison?](https://musclehack.com/is-sugar-a-poison/) - What if sugar was TOXIC? Could it be the case that sugar is actually a poison that is slowly killing us? Let's see how sugar / fructose may be causing metabolic - [The Effects of Sleep on Muscle Growth & Testosterone](https://musclehack.com/the-effects-of-sleep-on-muscle-growth-testosterone/) - Want to know how sleep impacts on your testosterone levels and muscle growth? Check out the conclusion of this study (sleep & bodybuilding) - [Best Bodybuilding Supplements For Success!](https://musclehack.com/best-bodybuilding-supplements-for-success/) - Revealed! The best bodybuilding supplements and why they work! You\'ll be surprised at what really works and what doesn\'t. Don\'t waste money, get the top buys - [Tricep Dips & Chest Dips. The Big Difference!](https://musclehack.com/tricep-dips-chest-dips-the-big-difference/) - What's the difference between tricep dips and chest dips? The dips are an exercise that should be optimized for the chest and triceps with differences in form.. - [Targeted Hypertrophy Training 4.0. Download Now!](https://musclehack.com/targeted-hypertrophy-training-4-0-download-now/) - If you're ready to pack on new slabs of muscle, and you're willing to do what it takes, this is the book you need! THT 4.0 - It's completely FREE. Start growing - [How To Deadlift Properly](https://musclehack.com/how-to-deadlift-properly/) - (VIDEO) There is a high-risk of injury with the deadlift due to the nature of the movement and the amount of weight involved. So here's how to deadlift properly. - [Reverse Pyramid Training - Start At Max Strength](https://musclehack.com/reverse-pyramid-training-start-at-max-strength/) - Reverse Pyramid Training - The only time that you have 100% of your strength intact is at the very start of a workout. Some people have thought it best to... - [Muscle Confusion](https://musclehack.com/muscle-confusion/) - Is muscle confusion real and effective? Do you need to change your routine every few weeks to keep growing? Do muscles get confused? Here's the answer... - [How To Do Bent Over Barbell Rows - Video](https://musclehack.com/how-to-do-bent-over-barbell-rows-video/) - Great lats - I\'m going to show you how to get them! 6 months ago I was doing my bent over barbell rows like most people, all that CHANGED! check out this VIDEO - [Best Bodybuilding Supplements UK](https://musclehack.com/best-bodybuilding-supplements-uk/) - Where to get the best bodybuilding supplements in the UK. This site also sells the cheapest supplements in the UK; the delivery is quick too! myprotein.co.uk - [THT 4.0 Progress Update (Part 2)](https://musclehack.com/tht-4-0-progress-update-part-2/) - I've taken THT to the next level by enhancing the whole program to keep you growing and progressing for years to come! You'll also get a FREE program to download - [Gary Taubes' Diet & Cholesterol](https://musclehack.com/gary-taubes-diet-cholesterol/) - This article shows Gary Taubes' cholesterol levels and comments on his diet and his appearance on the Dr. Oz show. What do you think? At the end Dr.Oz asks Gary - [New Total Anabolism 4.0 (Progress Update)](https://musclehack.com/new-total-anabolism-4-0-progress-update/) - The next Total Anabolism book will be 4.0, not 3.2. It's going to keep you training and growing for YEARS to come. It's a whole new monster! 4.0 is GAME CHANGER - [How To Warm Up](https://musclehack.com/how-to-warm-up/) - How to warm up properly for a bodybuilding workout. Why is it important? You simply don't have access to 100% of your strength ability without a proper warm-up. - [What To Do In Between Sets To Maximize Growth](https://musclehack.com/what-to-do-in-between-sets-to-maximize-growth/) - There is something you can and SHOULD be doing between sets to MAXIMIZE your size and strength gains! Something so simple, it's shocking! - [The Ultimate Warrior Agrees With Me](https://musclehack.com/the-ultimate-warrior-agrees-with-me/) - So it turns out the Ultimate Warrior agrees with me about training. You're wondering, "What the hell is he talking about?". Fair point. Here's what happened... - [MuscleHack Merchandise Now Available!](https://musclehack.com/musclehack-merchandise-now-available/) - Grab your MuscleHack tank top/tee now! There are 2 MuscleHack Merch Stores: The US/International store, and the UK store. I've also created a tee for ladies - [Massive Muscle Gains: Want 12lbs Of Muscle This Year?](https://musclehack.com/massive-muscle-gains-want-12lbs-of-muscle-this-year/) - Massive Muscle Gains. How would you feel about another 12lbs of muscle this year? Good? What would that look like on the scales per week? Think you need 500 surplus calories? - [Total Six Pack Abs 2.1 Released! Download Now](https://musclehack.com/total-six-pack-abs-2-1-released-download-now/) - Total Six Pack Abs 2.1 is hot off the press right now! Even better, there is a MASSIVE discount on the purchase price for everyone! This is the BEST version... - [1 More CONFIRMED Reason Not To Do Cardio!](https://musclehack.com/1-more-confirmed-reason-not-to-do-cardio/) - If you think you can overeat to "fuel muscle growth" and burn any excess calories off with cardio, you're shooting yourself in the foot. Here's why... - [Tribulus Terrestris Review](https://musclehack.com/tribulus-terrestris-review/) - Tribulus Terrestris Review: The truth about Tribulus. Does it work? Does it boost testosterone? What's the best tribulus supplement? Are the any side effects? - [Muscle Hacker's Six-Pack Chocolate Muffins!](https://musclehack.com/muscle-hackers-six-pack-chocolate-muffins/) - If I told you I had created a low carb chocolate muffin recipe that allowed you to BLAST away fat & contained just 1g carb per muffin, would you believe me? - [Why 2 Reps Per Set Won't Cut It](https://musclehack.com/why-2-reps-per-set-wont-cut-it/) - Would a 2 rep-set recruit all muscle fibers? Yes it would. But there is another major consideration to be taken into account. This is "Rate Coding". When... - [Best Protein Bar On The Market (Low Carb)](https://musclehack.com/best-protein-bar-on-the-market-low-carb/) - The best protein bar on the market is the Quest bar. They are a truly low carb protein bar with no sugar alcohols or weird ingredients. Get free quest bars here - [Back By Popular Demand! The THT 2.0 Training Cycle (part 1)](https://musclehack.com/back-by-popular-demand-the-tht-2-0-training-cycle-part-1/) - You can build more muscle in less time than ever before! The secrets are in effective, growth-stimulating workouts and a truly anabolic nutritional strategy. - [The THT 2.0 Training Cycle - Ending & Starting A New Cycle (part 7)](https://musclehack.com/the-tht-2-0-training-cycle-ending-starting-a-new-cycle-part-7/) - What Happens When The Training Cycle Is Complete? Ok, you’ve performed one full cycle of THT. What now? - [The THT 2.0 Training Cycle. The Full Workout & Logs! (part 8 )](https://musclehack.com/the-tht-2-0-training-cycle-the-full-workout-logs-part-8/) - This article contains the FULL weekly workout along with your free downloadable THT workout logs. This not only an effective workout, but an ENJOYABLE one too! - [The THT 2.0 Training Cycle. Shoulders & Traps Day (part 12)](https://musclehack.com/the-tht-2-0-training-cycle-shoulders-traps-day-part-12/) - This is DEFINITELY one of the your most important workouts. If you're frustrated with your shoulder & trap development, this workout will take care of it! - [The THT 2.0 Training Cycle. Build Biceps, Forearms, & Abs (part 11)](https://musclehack.com/the-tht-2-0-training-cycle-build-biceps-forearms-abs-part-11/) - Want to build your biceps and get rock hard abs? It's not as hard as you might think. Building abs especially is not a difficult task! - [The THT 2.0 Training Cycle. Chest & Triceps Day (part 10)](https://musclehack.com/the-tht-2-0-training-cycle-chest-triceps-day-part-10/) - Great pecs are central to a fantastic physique. And triceps make up 2/3rds of our arms, so this is a very important day. Let's get it right! It's imperative - [The THT 2.0 Training Cycle. How To Train Your Legs (part 9)](https://musclehack.com/the-tht-2-0-training-cycle-how-to-train-your-legs-part-9/) - Learn how to train your legs effectively. You'll promote growth right from the first set. If you've been using any other training program apart from THT, you'll - [The THT 2.0 Training Cycle - Plateau Busting (part 6)](https://musclehack.com/the-tht-2-0-training-cycle-plateau-busting-part-6/) - Want to know how to break a plateau? If you are progressing well, do nothing. If, however, you have reached a plateau, or are just plain bored, drop the rep range - [The THT 2.0 Training Cycle - Rep Range For Growth (part 5)](https://musclehack.com/the-tht-2-0-training-cycle-rep-range-for-growth-part-5/) - Is there an optimum number of reps per set for promoting muscle growth? The weight you are lifting on each and every set should be light enough to allow 8 good - [The THT 2.0 Training Cycle - Deconditioning (part 4)](https://musclehack.com/the-tht-2-0-training-cycle-deconditioning-part-4/) - In order to maximize muscle gains you need to take a well deserved break every now and then. This principle literally means that you do less and gain more! - [The THT 2.0 Training Cycle – Failure & Maximum Recuperation (part 3)](https://musclehack.com/the-tht-2-0-training-cycle-–-failure-maximum-recuperation-part-3/) - The necessary muscle stimulation to FORCE adaptation occurs in the last rep or 2 of a set. If you can curl a rep for 10 maximum reps and you stop at 8, you did NOTHING to stimulate growth - [The THT 2.0 Training Cycle - Fundamental Principles (part 2)](https://musclehack.com/the-tht-2-0-training-cycle-fundamental-principles-part-2/) - If you want to build muscle in the shortest amount of time, you want to train the THT way! I believe THT is the BEST workout routine for targeting muscle growth - [The THT 2.0 Training Cycle. How To Train Your Back (part 13)](https://musclehack.com/the-tht-2-0-training-cycle-how-to-train-your-back-part-13/) - How to train your back. Back days is a MASSIVELY important day for overall size and strength gains! Why is training your back so important? - [Stop Lying - Steroids Make A MASSIVE Difference](https://musclehack.com/stop-lying-steroids-make-a-massive-difference/) - Steroids make a HUGE difference in terms of muscle growth. Want me to prove it? Check out the following study, "Testosterone-induced increase in muscle size in - [How To Flip The 'Growth Switch' For NEW Muscle Gains](https://musclehack.com/how-to-flip-the-growth-switch-for-new-muscle-gains/) - The necessary muscle stimulation to force adaptation occurs in the last few reps of a set. There is a point in a set where the 'growth mechanism' is activated, below which no muscular growth is stimulated. - [How Many Reps To Build Muscle?](https://musclehack.com/how-many-reps-to-build-muscle/) - How many reps to build muscle? Answered! What does science say on the issue? Is muscle growth stimulated optimally by low reps, high reps? Reps per body part - [3 Spots Left For Personal Coaching. Register ASAP!](https://musclehack.com/3-spots-left-for-personal-coaching-register-asap/) - 3 spots have just become available for December's Personal Coaching service. 3 people have dropped out and I can take you on right now if you're ready! If you haven't read the details on my Personal Coaching program, I'll summarize them below... Basically, I don’t want you to have to THINK about anything. Let me take - [You're Screwing Up Your Potential For Muscle Growth By Making This 1 Mistake](https://musclehack.com/youre-screwing-up-your-potential-for-muscle-growth-by-making-this-1-mistake/) - There is a point in this article that is so IMPORTANT for you to understand that not knowing it will literally mean that you may NEVER reach your genetic potential - [How To Make Your BEST Muscle Gains In The Next 4 Weeks! (for FREE)](https://musclehack.com/how-to-make-your-best-muscle-gains-in-the-next-4-weeks-for-free/) - Want to make NOTICEABLE gains in muscle size in the next 28 days? Ready to put yourself to the test and BREAK all records in the next 4 weeks? Check this out... - [Download Total Anabolism 3.1 FREE Now!](https://musclehack.com/download-total-anabolism-3-1-free-now/) - The very BEST edition of Total Anabolism is here! Get it now for FREE. THT is designed specifically to FORCE your muscles to get BIGGER; it’s that simple. - [How To Stimulate MAXIMUM Muscle Growth In Every Exercise](https://musclehack.com/how-to-stimulate-maximum-muscle-growth-in-every-exercise/) - There is EXTREMELY important information in this article that will greatly impact how you train and WILL improve your results beyond a shadow of a doubt! I'm making a big promise here so make sure you read this one - [The Best Way To Gain Muscle Mass](https://musclehack.com/the-best-way-to-gain-muscle-mass/) - The best way to gain muscle mass revealed...There is a point in a set where the body's growth mechanism is activated; stop before this & no muscular growth - [MuscleHacker's Blueberry Protein Pancake Recipe](https://musclehack.com/musclehackers-blueberry-protein-pancake-recipe/) - Ready for some pancakes that actually fuel muscle growth? I wanted a snack that was high in protein but didn't have whey protein as one of the ingredients. - [Which Weight Lifting Accessories?](https://musclehack.com/which-weight-lifting-accessories/) - VIDEO - Some weight lifting accessories and attachments are must-haves. In this video I'll guide you through the accessories I'm using at the moment, and also - [How People Get Fat & How To Stop It!](https://musclehack.com/how-people-get-fat-how-to-stop-it/) - Want to know exactly how people get fatter? Why does it happen? Are Calories the bottom line? What about carbs? Does insulin have anything to do with it? Why are you hungry all the time? - [Saturated Fat: Not Guilty As Charged!](https://musclehack.com/saturated-fat-not-guilty-as-charged/) - Afraid of saturated fat? Think it's going to kill you? The lipid hypothesis is wrong. Dead wrong in fact. To test the efficacy or both low-carb and low-fat diets - [Total Six Pack Abs 2 - The Furnace!](https://musclehack.com/total-six-pack-abs-2-the-furnace/) - Total Six Pack Abs 2 - The Furnace! I am convinced that this book details the FASTEST method for losing fat whilst preserving, if not BUILDING, muscle mass. Let's have a look at the features... - [Download Free Workout Logs For THT Volume Cycle](https://musclehack.com/download-free-workout-logs-for-tht-volume-cycle/) - Track the progress of your THT volume workouts! I've created workout logs for you to download now. Not tracking your workouts? I can say with absolute certainty that your workouts are NOT optimal if you are not. - [How Building Muscle Is Like Taking Out A Loan!](https://musclehack.com/how-building-muscle-is-like-taking-out-a-loan/) - If you know the process of taking out and paying back a loan, you know all about building muscle! The process is not that difficult to understand. If you're confused this analogy will end that confusion once and for all - [What Drew Carey Can Teach You About Fat Loss!](https://musclehack.com/what-drew-carey-can-teach-you-about-fat-loss/) - Drew Carey got thin! Low Carb, no bread at all. No pizza, nothing. No corn, no beans, no starches of any kind. “I’m not diabetic anymore. No medication needed.” - [And The Winner Is.....Low Carb](https://musclehack.com/and-the-winner-is-low-carb/) - Video from Good Morning America about the results of a study testing the effectiveness of 3 diets The diets were: Low Carb, Low Fat, and the Mediterranean diet. - [The Saturated Fat & Cholesterol Myth Destroyed!!](https://musclehack.com/the-saturated-fat-cholesterol-myth-destroyed/) - I want to put to rest the belief that fat (especially saturated fat) and dietary cholesterol are bad for us...study suggesting that saturated fat leads to high - [Stability Ball For The Abs?](https://musclehack.com/stability-ball-for-the-abs/) - Stability Ball & The Abs - Can you really build an impressive midsection with a big piece of inflatable rubber? Let's take a look at this objectively. - [The Best Of MuscleHack](https://musclehack.com/the-best-of-musclehack/) - Some of the best bodybuilding and fat loss articles from MuscleHack.com - [Targeted Hypertrophy Training - NEW Volume Cycle!](https://musclehack.com/targeted-hypertrophy-training-new-volume-cycle/) - Ready to grow? Want to stimulate each body part more than you probably ever have before? The new THT cycle is here! Get the FREE workout here! - [Experiment: Gain 1/2 Inch On Your Arms In A Week!](https://musclehack.com/experiment-gain-12-inch-on-your-arms-in-a-week/) - I'm VERY excited to announce that I want to conduct an online experiment, the goal of which is to increase the size of your arms by at least a half an inch in 1 week! - [The Arms Blast Experiment: The Results!](https://musclehack.com/the-arms-blast-experiment-the-results/) - Gain an INCH on your arms in the next few days! I recruited some lab rats to test out an exciting new experimental bodybuilding protocol I developed. Was it a success? Yes! - [Total Anabolism 3.0 - Frequently Asked Questions](https://musclehack.com/total-anabolism-3-0-frequently-asked-questions/) - It's been a week since Total Anabolism 3.0 was unleashed to the public. Questions have been coming in thick and fast which I will now address. - [Total Anabolism 3.0 Is Here - Download Now!](https://musclehack.com/total-anabolism-3-0-is-here-download-now/) - Welcome to Total Anabolism 3.0 – the most effective free bodybuilding program. So I hope you’re ready to REVOLUTIONIZE your training and build some serious muscle. - [How To Do Barbell Squats](https://musclehack.com/how-to-do-barbell-squats/) - Barbell squats are one of the most complex movements in terms of multiple teaching points. And you HAVE to get it dead right or you'll end up hurt. - [How To Do Weighted Dips](https://musclehack.com/how-to-do-weighted-dips/) - Dips are a compound exercise for the Triceps, Shoulders, and Chest. How To Do Weighted Dips - If you require more weight than your body provides to reach failure - [The McManus Tricep Pushdown!](https://musclehack.com/the-mcmanus-tricep-pushdown/) - What the heck is the McManus Tricep Pushdown? It's all about MAXIMIZING muscle fiber recruitment. I've come up with a variation of the tricep pushdown that is the best - [Cable Lateral Raise - Best Deltoid Exercise?](https://musclehack.com/cable-lateral-raise-best-deltoid-exercise/) - I'm going to show you a shoulder exercise you've NEVER seen before. That's because I created it. It's a Cable Lateral Raise with a difference. - [How To Do Close Grip Pulldowns](https://musclehack.com/how-to-do-close-grip-pulldowns/) - Close Grip Pulldowns are a compound exercise that will work the Lats & Biceps. Check out the vid I made to demonstrate. As the name suggests, your grip should be a lot closer - [How To Do Lat Pull-Downs Correctly](https://musclehack.com/how-to-do-lat-pull-downs-correctly/) - In this article I’ll show you how to use Lat Pull-Downs to develop awesome lats, THT style. Compound exercises don’t usually take the intended body part into a position of maximum contraction. - [10 Funny Workout Fails](https://musclehack.com/10-funny-workout-fails/) - Here's 10 workout fails that really made me laugh. - [How To Overload Muscle And Grow!](https://musclehack.com/how-to-overload-muscle-and-grow/) - How To Overload Muscle. There are different ways to overload a muscle depending on the goal of the trainee. Some are therefore not applicable or optimal when GROWTH is your goal. - [Guarantee Success With Incremental Weight Increases](https://musclehack.com/guarantee-success-with-incremental-weight-increases/) - How much weight should you increase a set by when seeking to progressively overload a muscle group? This can truly make or break your gains, so let’s get it right - [The Ultimate Deltoid Workout](https://musclehack.com/the-ultimate-deltoid-workout/) - The Ultimate Deltoid Workout. the deltoid muscle is 3 headed. They are: 1. The Anterior Deltoid (front) 2. The Lateral Deltoid (side) 3. The Posterior Deltoid (back). This method hits all 3 - [Do Compound Exercises Really Build More Muscle?](https://musclehack.com/do-compound-exercises-really-build-more-muscle/) - Are compound exercises where it's at? What if your goal is muscular hypertrophy / growth? Are isolation exercises better? This article answers the question thoroughly and scientifically! - [Increase IGF-1 Levels By 30% Right Now Without Exercising!](https://musclehack.com/increase-igf-1-levels-by-30-right-now-without-exercising/) - If I were to tell you that you could increase IGF-1 expression within muscle by 30% while lying on the couch, would you be interested? Of course you would! OK, so here's how it's done - [The Science Of Fat Loss](https://musclehack.com/the-science-of-fat-loss/) - Fat Loss - What's The Deal? Is it Calories in vs Calories out? Is it purely hormonal? Is it both? Confused? You probably are if you've listened to all the conflicting advice out there. Get THE ANSWER! - [How To Build Six Pack Abs](https://musclehack.com/how-to-build-six-pack-abs/) - This article reveals How To Build Six Pack Abs. Apart from having a low body fat percentage, building those six pack muscles is actually quite simple. - [How To Get Lats Like A Bat's! ](https://musclehack.com/how-to-get-lats-like-a-bats/) - We all want that sexy, athletic "V" shape to our bodies. So let's get it! Let's see how we develop a wider, thick back. Introducing The Decline Cable Pullover! - [The Power Of The 'Anabolic Window'](https://musclehack.com/the-power-of-the-anabolic-window/) - During your workouts there is a window of opportunity in every set in which to build muscle. You cannot afford to mess this up so please take this short time to read this article. The 'Anabolic Window' - [(Video) The Best Trapezius Exercise For Growth](https://musclehack.com/video-the-best-trapezius-exercise-for-growth/) - If you've ever had trouble building up the trapezius muscle, you won't for very muscle longer...Therefore the best trapezius exercise simply has to be shrugs. These can be performed with dumbbells, a barbell, or preferably a cable. - [Discover What P.O.P. Is & Why It Promotes Maximum Muscle Growth](https://musclehack.com/discover-what-p-o-p-is-why-it-promotes-maximum-muscle-growth/) - Intense training produces microtears in the myofilaments. Microtears in the strands of myosin and actin attract the elements of growth. With sufficient rest, these strands will strengthen and thicken - [The Best Exercise For Big Triceps](https://musclehack.com/the-best-exercise-for-big-triceps/) - This exercise will recruit MORE TRICEP MUSCLE FIBERS and ignite MORE GROWTH than anything else out there. Don't delay in putting this one into practice! - [How To Make Incredible Gains In The Next 28 Days!](https://musclehack.com/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 theory as that used by volunteers on my ‘Arms Blast Experiment’ which saw gains in arms - [How To Build Muscular Pecs Like A Cartoon Superhero!](https://musclehack.com/how-to-build-muscular-pecs-like-a-cartoon-superhero/) - If you want to develop huge, beefy pecs like a cartoon superhero, read and watch the following... look at your pecs at the PCP for evidence of the great stimulation; those striated fibers are really contracting like CRAZY! - [Does Everyone Need A Different Workout Program To Build Muscle?](https://musclehack.com/does-everyone-need-a-different-workout-program-to-build-muscle/) - Does Everyone Need A Different Workout Program To Succeed In Bodybuilding? It may surprise you to hear that my answer is NO. - [Build Huge Biceps With This Unique Exercise!](https://musclehack.com/build-huge-biceps-with-this-unique-exercise/) - If you're someone who is frustrated with your biceps, don't go anywhere for the next 5 minutes! I believe this exercise is the most effective exercise for stimulating growth in the biceps. - [6 Ways To Get The Body You Want In 2010](https://musclehack.com/6-ways-to-get-the-body-you-want-in-2010/) - This is it! It's now or never. No more procrastination, no more half-assed attitudes! I've put together 6 ways that, if implemented, will virtually guarantee you the body you always wanted. - [Easy Chicken A La King Recipe](https://musclehack.com/easy-chicken-a-la-king-recipe/) - Fancy a whopping 47 grams of protein in a tasty, easy meal? Easy Chicken A La King - Here's what you need: 3 tablespoons chopped onion * 2 tablespoons wholemeal flour * 1 teaspoon salt * 1 cup/8 fl. oz. full-fat milk - [Are Weight Lifting Hooks Better Than Straps?](https://musclehack.com/are-weight-lifting-hooks-better-than-straps/) - Weight lifting hooks are basically a heavy duty Velcro strap that fits around your wrist with a metal hook that you hold in the palm of your hand. While they don't completely eliminate the need for grip strength - [At Last! A Delicious & Easy "Muscle" Dessert](https://musclehack.com/at-last-a-delicious-easy-muscle-dessert/) - Imagine tucking into a sweet, delicious dessert that actually fed your muscles, not your waistline. Now imagine that this high-quality protein snack was low in calories, carbs, and fat. - [Can We All Be As Big As Arnold? Bodybuilding Genetics Explained!](https://musclehack.com/can-we-all-be-as-big-as-arnold-bodybuilding-genetics-explained/) - In this article I'm going to explain the genetic limitations on building massive muscle. However, DON'T GET DEPRESSED! Everyone can get bigger with the correct training. - [(Video) Can Training To Failure Lead To Injury?](https://musclehack.com/video-can-training-to-failure-lead-to-injury/) - A lot of people are avoiding the most productive rep in a set because of an undue fear of injury. In my last post I put forward the case for continuing a set until muscular failure when the goal is to maximize muscular growth. - [High Reps & Low Weights - Good For Cutting?](https://musclehack.com/high-reps-low-weights-good-for-cutting/) - One of the MANY myths that still pervades this sport is the idea that a higher rep range should be employed to promote fat loss and definition on a cutting cycle. Is it True? Find Out Here! - [How To Know If You Are Really Building Muscle](https://musclehack.com/how-to-know-if-you-are-really-building-muscle/) - The key to measuring muscular gains is by measuring strength gains. Any bodybuilding program worth its socks is essentially a strength building program and will centrally focus on the principle of progressive overload. - [Want a Great Body? Lose the Ego!](https://musclehack.com/want-a-great-body-lose-the-ego/) - Your ego is like the little demon perched on your shoulder saying, “You don’t lift as heavy as that guy”. Grab a cup of coffee and let me tell you a little story...... - [Attention Bodybuilders: The Case Against Cardio](https://musclehack.com/attention-bodybuilders-the-case-against-cardio/) - Are you 'doing cardio' alongside weight training? You are actually working against yourself. It's like driving your car with one foot on the accelerator and the other on the brake. READ THIS ARTICLE. - [Progressive Overload Means Guaranteed Muscle Growth!](https://musclehack.com/guaranteed-muscle-growth/) - Imagine knowing with certainty that you are building more lean muscle all the time; Progressive Overload = Muscle Growth! - [How To Have Ripped Abs All Year-Round](https://musclehack.com/how-to-have-ripped-abs-all-year-round/) - Yes, you can have a year round six-pack when you know what to do AND are willing to do it. You CAN have your cake and eat it with this plan. Today I’m proposing - [Low GL Breakfast Muesli Recipe](https://musclehack.com/low-gl-breakfast-muesli-recipe/) - Here's a healthy, low-glycemic load muesli recipe to get you started in the morning. 25g (1oz) oat flakes. 15g ground almonds. 1/2 tbsp pumpkin seeds - [What Every Bodybuilder Should Eat For Dinner](https://musclehack.com/what-every-bodybuilder-should-eat-for-dinner/) - What should constitute your daily main meal when seeking to aid muscle growth? - [What I Eat To Build Muscle - Daily Menu](https://musclehack.com/what-i-eat-to-build-muscle-daily-menu/) - One of the most popular questions is "Mark, what do you eat on the low-carb section on the MANS diet?" Firstly, I've got a thread devoted to this in the forum - [MuscleHack Bodybuilding Forums Are Live!](https://musclehack.com/musclehack-bodybuilding-forums-are-live/) - The MuscleHack Bodybuilding Forums are now live. Discuss: 1. Bodybuilding Supplements 2. Workouts 3. Diet 4. Recipes 5. Total Six Pack Abs (Member Forum) - [My New Favorite Vegetable - Swede](https://musclehack.com/my-new-favorite-vegetable-swede/) - Swede / Rutabaga It’s great for fries, even better than celeriac. I reckon it’s the closest you’re going to get to regular fries while low-carbing. - [High Protein Bedtime Snack](https://musclehack.com/high-protein-bedtime-snack/) - You can make a nice little protein pudding for bedtime by simply adding a small amount of milk or cream & water. Just throw around 40 grams of protein powder - [Low Fat Protein Bar Recipe](https://musclehack.com/low-fat-protein-bar-recipe/) - LOW FAT PROTEIN BAR RECIPE. You can make tasty, healthy protein bars that are much cheaper than the commercial ones. How To Make A Protein Bar. Watch THIS VIDEO - [Low Carb Pizza Recipe](https://musclehack.com/low-carb-pizza-recipe/) - EASY LOW CARB PIZZA RECIPES. Man I LOVE this recipe! Yes you can have pizza on a low-carb diet, but you have to make it yourself. All the ingredients in a pizza - [How To Cut Up A Chicken Easily](https://musclehack.com/how-to-cut-up-a-chicken-easily/) - HOW do you cut the damn thing to get maximum meat with minimal mess? Easy! Step 1 - Remove the Legs. Place the chicken on a cutting board with the legs facing - [Avoid These 11 Muscle Blunders To Succeed!](https://musclehack.com/avoid-these-11-muscle-blunders-to-succeed/) - Want to bust your ass week after week & make NO progress AT ALL! Heck that's what happens to most guys, so let's watch what they do & do the opposite! - [Muscle Mind Hacks #4 #5 #6 - 3 More Ways To Use Your Mind To Build Muscle](https://musclehack.com/muscle-mind-hacks-4-5-6-3-more-ways-to-use-your-mind-to-build-muscle/) - Here's the final 3 hacks in the Muscle Mind Hack series: #4 - Always THINK 1 Rep Ahead #5 - The Pretense of 1 Set Only #6 - There's a Crowd Watching You! #4 Thinking 1 Rep Ahead You already know that I highly recommend keeping workout logs. The reason is that you NEED to - [How To Make A Low Carb Burger King Whopper](https://musclehack.com/how-to-make-a-low-carb-burger-king-whopper/) - You can make a delicious, protein-packed version of Burger King’s Whopper and hardly be able to tell the difference. The past week or so I’ve been having 2 of - [Best Mashed Cauliflower Recipe](https://musclehack.com/best-mashed-cauliflower-recipe/) - If you are looking for the most delicious mashed cauliflower recipe, you've come to the right place! The ingredients are simple: 1/2 head cauliflower.... - [Low Carb Cheese Cracker Recipe!](https://musclehack.com/low-carb-cheese-cracker-recipe/) - Luckily I've come up with the easiest low-carb cracker the world has ever seen! Essential Ingredients - Grated cheese, that's it! Get some baking paper, sprinkle - [The Quickest, Easiest, High Protein Snack!](https://musclehack.com/the-quickest-easiest-high-protein-snack/) - It's tasty and couldn't be easier! It kinda tastes like french toast...I flipped them over & crisped the other side. They taste really good! 22 grams of protein - [Quick High Protein Muscle Recipe - Proats!](https://musclehack.com/quick-high-protein-muscle-recipe-proats/) - I love easy, high-PROTEIN RECIPES. Introducing ‘Proats’ - high-protein oats. INGREDIENTS *30g oats * 100ml water * 25g serving Whey Protein Isolate * 200ml milk - [Muscle Recipe - Proast! High-Protein French Toast](https://musclehack.com/muscle-recipe-proast-high-protein-french-toast/) - You can have this high-protein version of FRENCH TOAST to feed your hungry muscles. The type of bread you want to use would be Rye kernel (pumpernickel) bread - [Bodybuilding Recipe: Beef Chili](https://musclehack.com/bodybuilding-recipe-beef-chili/) - Beef Chili. It'll only take about 15 minutes to cook this high-protein bad boy. It'll have a minimal impact on your blood sugar at a glycemic load of just 6 - [Bodybuilding Recipe: The Muscle Taco](https://musclehack.com/bodybuilding-recipe-the-muscle-taco/) - The taco or taco salad. This really packs a protein punch and is one of the most delicious muscle-dishes you could eat! Here's the all-important nutritional info: - [Low Glycemic Carbs - The Anti-Aging Diet](https://musclehack.com/low-glycemic-carbs-the-anti-aging-diet/) - Sugar has a VERY unwanted side-effect, it makes you look old before your time! Sugar triggers a process called glycation, which damages elastin & collagen - [The Muscle Hacker Gets Social!](https://musclehack.com/the-muscle-hacker-gets-social/) - I’ll also be sharing a lot more via social networks. There’ll be small chunks of workout and diet tips as well as some random stuff from my personal life thrown - [How To Get Six Pack Abs](https://musclehack.com/how-to-get-six-pack-abs/) - Everybody wants to know how to get six pack abs. Here is the triple-action strategy for the fastest way to get six pack abs. Total Six Pack Abs diet. - [Fat Loss Secret - How To NEVER Stall Again](https://musclehack.com/fat-loss-secret-how-to-never-stall-again/) - Are fat-loss stalls inevitable? The answer is NO. You absolutely CAN keep losing fat week on week until you reach your goal of chiseled abs. The first and most - [How To Build Up Your Upper Chest](https://musclehack.com/how-to-build-up-your-upper-chest/) - There are 2 REALLY fantastic ways of building up your upper chest...Partial incline close-grip bench press and Incline dumbbell bench press - dumbbells touching - [Warning! Do NOT Measure Muscle Gains With Scales. Here's Why...](https://musclehack.com/warning-do-not-measure-muscle-gains-with-scales-heres-why/) - The scales are NOT the way to track muscle growth! Far too many aspiring bodybuilders hop on the scales once a week (if not more!) desperately hoping to see a - [Muscle Mind Hack #1 - The Mindset of '1 More Rep'](https://musclehack.com/muscle-mind-hack-1-the-mindset-of-1-more-rep/) - Now, after watching Jeff, I experimented with this myself and estimate that I can complete another rep about 30% of the time. That’s HUGE in terms of gains! - [Muscle Mind Hack #2 - Use Music For More Muscle & Strength!](https://musclehack.com/muscle-mind-hack-2-use-music-for-more-muscle-strength/) - For years I’ve believed that listening to music IMPROVES workout performance. I always noticed how music gave me an added BURST of energy and enthusiasm when lifting. - [Which One Of These Testimonials Will Inspire You The Most?](https://musclehack.com/which-one-of-these-testimonials-will-inspire-you-the-most/) - I dropped about 25lb, down to 12% body fat & can see my abs. I’ve had more gains in the last month than 14 months of gym with a trainer! You have changed my life - [There’s An Opportunity To Build Muscle Every 2 Minutes!](https://musclehack.com/there’s-an-opportunity-to-build-muscle-every-2-minutes/) - You MUST start to realize the significance of the following statement…Each set is an opportunity to build muscle! Since we take a 2-3 minute rest between sets - [What's The Difference Between MANS and Total Six Pack Abs?](https://musclehack.com/whats-the-difference-between-mans-and-total-six-pack-abs/) - People want to know what the main differences are between the MANS diet (a CKD diet), and the Total Six Pack Abs program. It\'s a good question and deserves an - [Creatine - "The Most Effective Ergogenic Nutritional Supplement"](https://musclehack.com/creatine-the-most-effective-ergogenic-nutritional-supplement/) - Creatine monohydrate is the most effective nutritional supplement available to athletes in terms of increasing high-intensity exercise capacity & lean body mass - [Pictures From My First Successful Cutting Cycle](https://musclehack.com/pictures-from-my-first-successful-cutting-cycle/) - A year or so before these pics were taken I was skinny-fat. I had built some muscle but had a BIG ol\' gut. I was about 22% body fat. So I wanted to finally shift - [The Case For Creatine](https://musclehack.com/the-case-for-creatine/) - IF YOU WOULD LIKE: Increased Muscle Size, Better Workout Performance, Faster Recovery, then you should be supplementing with creatine. How Does Creatine Work? - [Will Taking Creatine Leave You Bloated?](https://musclehack.com/will-taking-creatine-leave-you-bloated/) - Some people complain that creatine will make them look smoother i.e. they\'ll lose definition on it. They believe that there is more extracellular water retained - [Creatine Facts! What Is The Best Creatine?](https://musclehack.com/creatine-facts-what-is-the-best-creatine/) - DO NOT ignore this article, it may just provide you with much better muscle gains! Monohydrate Is The Best Creatine, Fact. First let\'s deal with Kre-Alkalyn - [New Version Of Total Anabolism Is Here!](https://musclehack.com/new-version-of-total-anabolism-is-here/) - Revealed! The Ultimate Mass-Building System - THT Training. Discover how much Protein, Fat, Carbs and Calories you need to succeed! Key Exercises For Explosive Growth! - [Standing Dumbbell Shoulder Press - Video](https://musclehack.com/standing-dumbbell-shoulder-press-video/) - A great alternative to the barbell shoulder press is the dumbbell shoulder press. Working with our biomechanics in this exercise means that we have to have our - [How To Do Alternate Dumbbell Bicep Curls - Video](https://musclehack.com/how-to-do-alternate-dumbbell-bicep-curls-video/) - This VIDEO will show you how to perform BICEP curls with OPTIMIZED form. Alternate dumbbell bicep curls are one of the best exercises to stimulate bicep growth - [Want Ripped Abs? Here's The Blueprint!](https://musclehack.com/want-ripped-abs-heres-the-blueprint/) - Here’s The Deal: You’ll get RIPPED ABS in the fastest time possible! You can actually BUILD MUSCLE while you obliterate fat. \"I LOST over 20 lbs of body fat\" - [How to Build Muscle with Post Workout Nutrition](https://musclehack.com/how-to-build-muscle-with-post-workout-nutrition/) - Do you want to maximum muscle gains from your post-workout nutrition? Muscles are primed for the uptake of nutrients so here\'s a guide on exactly how to feed them. - [8 Reasons For Hitting A Plateau And How To SMASH It!](https://musclehack.com/8-reasons-for-hitting-a-plateau-and-how-to-smash-it/) - This article definitively tells you how to SMASH a bodybuilding plateau. Anyone that has been lifting weights for at least a year will undoubtedly have - [The Muscle Hacker Interviews IFBB Pro Jeff Willet!](https://musclehack.com/the-muscle-hacker-interviews-ifbb-pro-jeff-willet/) - The may be the MOST IMPORTANT bodybuilding interview you ever read! In this interview, Jeff Willet discusses: How many sets you should devote to each muscle for - [5 Reasons You Should Take Fish Oil Supplements](https://musclehack.com/5-reasons-you-should-take-fish-oil-supplements/) - The big question the average Joe has is: What do fish oils do? Here’s 5 Reasons you should supplement with fish oils: - [Magnesium Supplements No.1 For Strength & Muscle Growth!](https://musclehack.com/magnesium-supplements-no1-for-strength-muscle-growth/) - Where Do I Get Food High in Magnesium? To generalize, green leafy vegetables, nuts and seeds are high in magnesium. You need to supplement with magnesium! - [Build Muscle & Lose Fat With This Stew!](https://musclehack.com/build-muscle-lose-fat-with-this-stew/) - I came up with the easiest Beef Stew recipe in the world! It’s high in protein to feed those hungry muscles and the fat will keep your testosterone levels up. Also, it’s low in carbs so there’s no concern about fat gain. In fact, if you’re like many of my readers, you can fuel muscle - [How To Do Upright Rows With Optimized Form](https://musclehack.com/how-to-do-upright-rows-with-optimized-form/) - Upright Rows: An easy exercise to get completely wrong! check out the VIDEO. Front and side view are shown to hammer the points home. - [8 Ways To Bench Press Safely Without A Spotter](https://musclehack.com/8-ways-to-bench-press-safely-without-a-spotter/) - Some exercises like bench press favor a spotter. Here’s some tips to help you bench press alone without putting yourself in harm’s way (1) Get to know your own - [How To Incline Bench Press Correctly](https://musclehack.com/how-to-incline-bench-press-correctly/) - Check out this short video clip. In my last article I explained how to flat bench press correctly. Now let\'s take a look at how to incline bench press in a way - [How To Flat Bench Press With Correct Form](https://musclehack.com/how-to-flat-bench-press-with-correct-form/) - Check out this demonstration video clip. This post talks you through a bench press workout, detailing how to build awesome pecs. Like always, we want to set - [Build Bulging Biceps With EZ Bar Curls](https://musclehack.com/build-bulging-biceps-with-ez-bar-curls/) - This video tutorial shows you how to get the absolute best out of your ‘EZ Bar’ or ‘Curl Bar’ curls. Big bulging biceps with the most anabolic form in town! - [Submit Your Article Ideas To MuscleHack](https://musclehack.com/submit-your-article-ideas-to-musclehack/) - * Is there a question that's bugging you? * Is there a topic you'd like covered? * Is there an aspect of your training or diet that I could help you with? * Do you think I have missed something? Just let me know! This is an opportunity for you to tell me what's on - [Build Big Triceps With Tricep Cable Push Downs](https://musclehack.com/build-big-triceps-with-tricep-cable-push-downs/) - This video post demonstrates optimized form to help you get the most out of tricep cable push-downs. The form I show you may be different, but it IS the best - [How To Perform French Curls / Skull Crushers Correctly](https://musclehack.com/how-to-perform-french-curls-skull-crushers-correctly/) - I love French curls. They\'re incredibly effective for building massive triceps. This video tutorial will guide you through the principles of optimized form as - [The Perfect Human Diet](https://musclehack.com/the-perfect-human-diet/) - There is a documentary coming later this year entitled, \"In Search of the Perfect Human Diet\". Produced by investigative journalist CJ Hunt, the film reveals - [Dehydration Causes Major Strength Decreases!](https://musclehack.com/dehydration-causes-major-strength-decreases/) - Just a small amount of dehydration will adversely affect your strength. Lower strength = sub-maximal workout performance. You could literally be losing weeks - [How To Maximize Your Strength On Every Set](https://musclehack.com/how-to-maximize-your-strength-on-every-set/) - Each individual set is an opportunity to build muscle. Don\'t mess it up! In order to truly maximize your gains you need to ensure that you are as strong as you - [When To Increase Weight For Maximum Muscle Building](https://musclehack.com/when-to-increase-weight-for-maximum-muscle-building/) - The weight you are lifting on each and every set should be light enough to allow 8 good reps, but heavy enough to prevent you getting more than 12. However, the - [Are Excess Calories Really Required To Build Muscle?](https://musclehack.com/are-excess-calories-really-required-to-build-muscle/) - you need SUFFICIENT calories, not EXCESS calories. Excess Calories are necessary – what an oxymoron! Think about that statement for a second, ‘you need more - [How To Make 2009 Your Best Year Yet!](https://musclehack.com/how-to-make-2009-your-best-year-yet/) - A new year is just around the corner and a fantastic opportunity awaits you! I\'m not into New Year\'s Resolutions so much as New LIFE Resolutions. Think about it - [The Best Way To Take Creatine Monohydrate](https://musclehack.com/the-best-way-to-take-creatine-monohydrate/) - I\'m really excited about sharing this brand new way of taking creatine monohydrate with you today! How To Use Creatine Monohydrate. Take 1 serving 10 mins - [My Creatine Experiment Update](https://musclehack.com/my-creatine-experiment-update/) - A while ago I experimented with an alternative method of creatine supplementation. This was the short-term loading method: * 3 days load approx. 20 grams a day - [How YOU Can Make Money From My Blog](https://musclehack.com/how-you-can-make-money-from-my-blog/) - YOU can MAKE MONEY just by being a MuscleHack visitor no matter where you live in the world! NO it doesn\'t cost you a penny EVER! And all you do is POST A LINK! - [Pre-Workout Caffeine Works!](https://musclehack.com/pre-workout-caffeine-works/) - My body is no longer de-sensitized to caffeine, a cup pre-workout works wonders. If you’re not a regular coffee drinker, a caffeine buzz before your training session - [Good Form - How To Maximize Muscle Growth With Every Rep!](https://musclehack.com/good-form-how-to-maximize-muscle-growth-with-every-rep/) - Let me make this clear - Strict form is NOT good form. Maximum muscle growth comes through maximum muscle stimulation through a full range of motion. - [Will A Low Carb Diet Raise Or Lower Cholesterol?](https://musclehack.com/will-a-low-carb-diet-raise-or-lower-cholesterol/) - First, let’s make it clear that cholesterol is not some bad-guy that somehow gets into your blood and really shouldn’t be there. Cholesterol is an essential - [Low Carb Homemade Ice Cream Recipe](https://musclehack.com/low-carb-homemade-ice-cream-recipe/) - YES you read that right! You can have ice cream on your low carb diet! Best part is, you probably already have all the ingredients in your kitchen right now. - [How Much Can You Bench? Who Cares!?](https://musclehack.com/how-much-can-you-bench-who-cares/) - Your muscles do NOT know absolute poundages. Don’t be in a rush to lift as heavy as the other guys. It’s likely that you’ll sacrifice form & muscle stimulation - [Happy Belated Birthday To MuscleHack!](https://musclehack.com/happy-belated-birthday-to-musclehack/) - This website turned 1 year old on 1st November 2008. The site keeps improving and growing in popularity. MuscleHack has about 6500 subscribers at this time - [A New Look MuscleHack Coming Very Soon!](https://musclehack.com/a-new-look-musclehack-coming-very-soon/) - Hopefully within the next few days MuscleHack will be undergoing a face lift. A kind reader has agreed to design a new Wordpress theme for me! It won't look drastically different but it should improve functionality and look a little better. If you have any suggestions for the new theme, get them in now before - [You Know You're A Low-Carber When....](https://musclehack.com/you-know-youre-a-low-carber-when/) - You can’t remember the last time you were in the cookies/biscuits aisle of the supermarket. People look at you like you’re crazy when they see you ‘remove the bun’ - [Easy Low Carb Chicken Fried Rice Recipe](https://musclehack.com/easy-low-carb-chicken-fried-rice-recipe/) - Chicken Fried Rice is one of my favorite dishes from my local Chinese. A low-carb version seemed impossible until I discovered the perfect substitute for rice - [Should You Train To Failure In Every Set?](https://musclehack.com/should-you-train-to-failure-in-every-set/) - MAXIMIZING the productivity of your workouts should be of paramount importance to anyone wanting to build an impressive physique..combination of going to Failure - [Total Anabolism 2.0 Is Here!](https://musclehack.com/total-anabolism-20-is-here/) - I guarantee that this free book will lead to the best gains of your life if you fully implement the strategies revealed inside. You will be packing on new slabs - [Trials & Tribulations](https://musclehack.com/trials-tribulations/) - Total Anabolism was supposed to be here by now. Here's why it's not: (1) Last week my laptop charger spontaneously stopped working. I ran out of battery and was offline. (If you follow me on Twitter you'll already know this). I therefore couldn't work on the book and get it up as early as I - [New 'Total Anabolism' Coming Very Soon](https://musclehack.com/new-total-anabolism-coming-very-soon/) - No new article today guys. I wanted to set aside some time to get the new version of my free book done. It's almost there and I think you're going to love it. I'm pretty sure it'll be up for download someday this week. That said, I need your help.... Please help me rename the - [Creatine Capsules - Better than Creatine Powder?](https://musclehack.com/creatine-capsules-better-than-creatine-powder/) - I recently purchased a tub of creatine capsules. The reason I did so was because the new way of taking creatine I am experimenting with requires me to load quite - [I'm Sorry](https://musclehack.com/im-sorry/) - I\'m sorry. Why? I was reviewing the progress of MuscleHack recently. I realized something during that review... - [Download Free Workout Plan & Bodybuilding Diet Ebook](https://musclehack.com/download-free-workout-plan-bodybuilding-diet-ebook/) - Start building some serious muscle mass with this free ebook! Not sure what to eat to build muscle? Which Workout plan to use? How many reps and sets? - [Muscle Recovery - Take A Week Off To Ignite New Muscle Growth!](https://musclehack.com/muscle-recovery-take-a-week-off-to-ignite-new-muscle-growth/) - In order to maximize muscle gains you need to take a well-deserved break every now and then.Muscle Recovery, how often to take a week off from weight lifting? - [Increased Human Growth Hormone as an Effect of Glutamine Supplementation!](https://musclehack.com/increased-human-growth-hormone-as-an-effect-of-glutamine-supplementation/) - Would YOU like to manufacture your own human growth hormone naturally?One of the little known effects of l-glutamine supplementation is increased growth hormone - [Building A Home Gym - Equipment You Need!](https://musclehack.com/building-a-home-gym-equipment-you-need/) - So is building a home gym! I recommend you create your in-home gym as soon as possible.Free Weight Home Gym Equipment.So what equipment do you really need? Here - [Mind Power & Muscle - 4 Ways To Get Buff With Your Mind](https://musclehack.com/mind-power-muscle-4-ways-to-get-buff-with-your-mind/) - The truth is that you don\'t need a supplement. You can get all these benefits from utilizing the awesome power of your mind! No this isn’t hocus pocus; it’s - [Liquid Splenda - Good Or Bad?](https://musclehack.com/liquid-splenda-good-or-bad/) - I have been using liquid splenda (or liquid sucralose) for 3 months or so now and I really like it. Liquid Splenda Measurements 25 drops = 1 cup sugar - [I'm Taking A Much Needed Week-Long Vacation ](https://musclehack.com/im-taking-a-much-needed-week-long-vacation/) - Hi everyone. I'm just letting you know that from Sunday 20 - 27 July I will be away getting some sunshine. The weather in Ireland is terrible at the moment and I need to feel some warmth! I also need to relax and recharge my batteries. Please go the the bodybuilding forum during next week - [Truvia - Natural Zero Calorie Sweetener Arrives!](https://musclehack.com/truvia-natural-zero-calorie-sweetener-arrives/) - The sweetener Truvia (pronounced true-vee-ah) is an all natural stevia-based zero calorie sweetener...make products such as Coca-Cola with Truvia. - [Get All My Latest Updates On Twitter](https://musclehack.com/get-all-my-latest-updates-on-twitter/) - Basically you write, in 140 characters or less, what you are currently up to and those that are \'following you\' will be notified. You also get to see what your friends are up to on a regular basis. I think it\'s a cool little tool. - [Build Big Biceps With This Workout](https://musclehack.com/build-big-biceps-with-this-workout/) - Build Big Biceps With This Workout. I believe this is the best biceps workout around for the natural bodybuilder. - [37 Year Old Low-Carb Bodybuilder Kicks Everyone's Ass](https://musclehack.com/37-year-old-low-carb-bodybuilder-kicks-everyones-ass/) - \"I was the only one at the show that did fat burning; every other competitor there avoided fats to get lean where I consumed mostly fats, essential oils and - [How To Build Muscle And Lose Fat At The Same Time](https://musclehack.com/how-to-build-muscle-and-lose-fat-at-the-same-time/) - This VERY IMPORTANT article details how you can bulk up while losing fat at the same time. Can you build muscle and lose fat at the same time? YES YOU CAN! - [Weight Lifting Gloves - Should You Use Them?](https://musclehack.com/weight-lifting-gloves-should-you-use-them/) - Should you use Weight Lifting Gloves for your training sessions? Leather or Neoprene. I used to use harbinger lifting gloves but I like these Valeo Ocelot gloves. - [Is A High-Protein Diet Bad For Your Kidneys?](https://musclehack.com/is-a-high-protein-diet-bad-for-your-kidneys/) - So, is a high-protein diet bad for your kidneys? In a word \'no\'. More specifically, protein is only bad for your kidneys if you have bad kidneys ;) . - [How To Rise To Every Challenge - And Succeed!](https://musclehack.com/how-to-rise-to-every-challenge-and-succeed/) - Your problems have a purpose. What a concept! Have you ever considered the possibility that your problems are there for a reason? Problems are really challenges - [MuscleHack Forums Coming Very Soon!](https://musclehack.com/musclehack-forums-coming-very-soon/) - The MuscleHack forums are coming very soon. I hope to have them up and running this coming weekend (Saturday 14 June 2008). - [(Video) Jack Lalanne Was Ahead Of His Time](https://musclehack.com/video-jack-lalanne-was-ahead-of-his-time/) - It would appear that Jack Lalanne, \'The godfather of fitness\', was way ahead of his time. I recently came across this video on youtube showing a clip from his T - [The Cweet Natural Alernative To Aspartame](https://musclehack.com/the-cweet-natural-alernative-to-aspartame/) - A new product that will hit the global market under the name \'Cweet\' is:1,000 times sweeter than cane sugar on a weight basis, is zero-calorie, has no after-tas - ["I Lost 236 Pounds!!"](https://musclehack.com/i-lost-236-pounds/) - Feel excited, energized and inspired as you watch Dustin talk about his absolutely incredible weight loss of 236 pounds! The first important weight loss principle speaks about here is what I call 'chunking'. You see, no goal is too big when it's chunked down into smaller pieces. - [What Can a 26 yr old Blogger Teach YOU about getting the Body of your Dreams?](https://musclehack.com/what-can-a-26-yr-old-blogger-teach-you-about-getting-the-body-of-your-dreams/) - Lose Fat and Build Muscle. That's what we all want, right? Well, after years of physical training and research I have found how to do it - and do it in the most effective way. - [Build Muscle Without Weights?](https://musclehack.com/build-muscle-without-weights/) - Can you build muscle without weights using bodyweight exercises? ...one of the core fundamentals of muscle building is not applied - [How To Build Chest Muscle](https://musclehack.com/how-to-build-chest-muscle/) - How to build chest muscle. We need to work our chest in a manner that really stimulates growth; The staple of any chest workout routine is the bench press. - [Standing Front Dumbbell Raises - Exercise Video Tutorial](https://musclehack.com/standing-front-dumbbell-raises-exercise-video-tutorial/) - Standing Dumbbell Front Raises work the overall shoulders with special emphasis on the front head. The traps also take their fair share of the stress. - [Dumbbell Lateral Raise - Exercise Video Tutorial](https://musclehack.com/dumbbell-lateral-raise-exercise-video-tutorial/) - Dumbbell lateral raises work the whole deltoid, especially the medial (side) head. Your traps also come into play here, so they are an extremely valuable exercise - [How My Inbox Finally Conquered Me!!](https://musclehack.com/how-my-inbox-finally-conquered-me/) - Ahhhhhh, so many emails, so little time. If you’ve emailed me in the last few weeks, you may have gotten a response, you may not. - [Deadlifts - Exercise Video Tutorial](https://musclehack.com/deadlifts-exercise-video-tutorial/) - Deadlifts are one of the best compound exercises around. Like squats they involve a lot of muscle groups. As well as primarily working the lower back, they also - [Warning: Low-Fat Diets Are Stupid - Here's Why!](https://musclehack.com/warning-low-fat-diets-are-stupid-heres-why/) - Low-fat diets are so stupid. The loss of muscle. The hunger. The low-fat (your body needs it, especially essential fatty acids). All the unnatural low-fat - [Incline Dumbbell Bicep Curls - Video Tutorial](https://musclehack.com/incline-dumbbell-bicep-curls-video-tutorial/) - I love incline dumbbell bicep curls. They really give the biceps a full range of motion...Check out the video, then the instructions follow... - [EZ Bar Curl - Video Tutorial](https://musclehack.com/ez-bar-curl-video-tutorial/) - EZ bar curls are one of the best bicep exercises you can do. Not only do they really stimulate the bicep to grow, they\'re also a comfortable exercise. - [I've Been Forced Offline!](https://musclehack.com/ive-been-forced-offline/) - Guys this is a quick post to let you know why there was no new article up yesterday or today. My internet connection has been cut - quite literally! Let me explain. I got the front door of my house replaced early yesterday (Tuesday). The phone line comes in along the side panel of the - [The MuscleHack Philosophy](https://musclehack.com/the-musclehack-philosophy/) - There are 3 main areas that need to be addressed for optimal bodybuilding results: 1. A bodybuilding workout plan that targets hypertrophy above everything else - [How To Burn Calories By Just Drinking Water](https://musclehack.com/how-to-burn-calories-by-just-drinking-water/) - Wouldn’t it be cool if drinking water could burn extra calories. it can be done. Ice cold water burns more calories than water at room-temperature. How Does It Work? - [The Metabolic Switch - Not A Picnic For Everyone](https://musclehack.com/the-metabolic-switch-not-a-picnic-for-everyone/) - The ‘metabolic switch’ refers to the process of the body switching from burning carbohydrates as its primary energy source to fat - what a sweet deal! Becoming a - [Progressive Overload Or Going To Failure - Which Is More Important?](https://musclehack.com/progressive-overload-or-going-to-failure-which-is-more-important/) - The short answer is that Progressive Overload is more important than going to failure, HOWEVER, you should still reach muscular failure somewhere between 8 and - [How To Build More Muscle On The MANS Diet](https://musclehack.com/how-to-build-more-muscle-on-the-mans-diet/) - This article will show you how you can accelerate results on the carb cycling MANS diet. To help replenish glycogen stores and fuel muscle-building workouts, - [No.1 Mistake People Make On The MANS Diet](https://musclehack.com/no1-mistake-people-make-on-the-mans-diet/) - Am I eating enough? If you have to ask, you probably aren\'t. I understand it\'s hard shifting from a dependence on carbohydrates and an avoidance of fat to embracing a high-fat diet. - [MuscleHack Testimonial: I Lost Fat & Gained Muscle On MANS](https://musclehack.com/musclehack-testimonial-i-lost-fat-gained-muscle-on-mans/) - I have done this strictly for the last two weeks and not only have a lost fat, but gained muscle with MINIMAL exercise. I feel stronger, I feel healthier.. - [Dr. Weil Gives Low Carb Diets The Thumbs Up](https://musclehack.com/dr-weil-gives-low-carb-diets-the-thumbs-up/) - I am sensitive to high-glycemic-load carbohydrates. Cutting back on them has helped me get my weight down, my metabolism is certainly carbohydrate sensitive - [The Future Of MuscleHack - Be A Part Of It!](https://musclehack.com/the-future-of-musclehack-be-a-part-of-it/) - This site continues to grow and become more successful every week. That\'s all down to you guys and I want you to know how much I appreciate it :) - [My Big Fat Diet](https://musclehack.com/my-big-fat-diet/) - Well a new Canadian show called \'My Big Fat Diet\' does just that. The hypothesis is: The ancestors had it right. A high fat, low carb diet is healthy and keeps you lean. - [Monster Whey Protein Shake Recipe!](https://musclehack.com/monster-whey-protein-shake-recipe/) - Introducing the Monster Whey Protein Shake. A recipe for liquid calories in order to build muscle - [10 Tips for the Perfect Bench Press](https://musclehack.com/10-tips-for-the-perfect-bench-press/) - Performing the bench press correctly is essential for building a great chest. Here\'s 10 tips for the perfect bench press... - [Top 10 Reasons You Need Eggs In Your Diet](https://musclehack.com/top-10-reasons-you-need-eggs-in-your-diet/) - So versatile and so healthy. Cheap Source of Quality Protein. Great Source of B Vitamins - [Want To Build Muscle? Eat Your Beef!](https://musclehack.com/want-to-build-muscle-eat-your-beef/) - Beef is an awesome bodybuilding food. But do you know the different cuts of beef? Do you know the nutritional value of these cuts? - [How to Add Another Month to Your Year (Yes 13 Months!)](https://musclehack.com/how-to-add-another-month-to-your-year-yes-13-months/) - Fancy squeezing an extra month into your year? What would you do with an extra month? How is it possible? Some of you are going to be able to get away with this, others aren’t. The idea for this post came recently when I realized just how much more time I have than the 'average - [What If You CAN'T Get Fat On A High-Fat Diet?](https://musclehack.com/what-if-you-cant-get-fat-on-a-high-fat-diet/) - What if you couldn’t get fat on a high-fat/low-carb diet? Here I'll attempt to lay out the case that this is indeed the case. Eat fat (and lots of it if you like) with low carbs and you won't gain any fat. - [How To Get Motivated In 46 Seconds!](https://musclehack.com/how-to-get-motivated-in-46-seconds/) - Here's a clip you should listen to: every time you don't feel like working out, every time you are tempted to feel sorry yourself, every time you want to quit. Stay Motivated. - [Weight Loss? No Thanks! Body Recomposition Please!](https://musclehack.com/weight-loss-no-thanks-body-recomposition-please/) - Do you understand the BIG difference between plain-old weight loss and body recomposition? Muscle tissue is metabolically active: This means that muscle tissue burns fat. - [4 Ways Alcohol Hinders Muscle Growth](https://musclehack.com/4-ways-alcohol-hinders-muscle-growth/) - My last article focused on how alcohol will seriously impede your fat loss goals. Here, I’ll give you the skinny on alcohol’s affects on muscle growth. - [How To Never Miss A Workout Again](https://musclehack.com/how-to-never-miss-a-workout-again/) - I simply understand and apply a powerful technique to compel myself to action. This article will show you how to do it too. - [Are Dead Chickens the Future of Renewable Energy?](https://musclehack.com/are-dead-chickens-the-future-of-renewable-energy/) - I had no idea chickens could provide us with a renewable energy source! I knew they could provide energy and protein for my body, but electricity for the general public? Wow! - [MuscleLinks - January 27 2008](https://musclehack.com/musclelinks-january-27-2008/) - This week I read some great posts ranging from: How The Mind Is Stronger Than Your Biceps - The power of suggestion at FitBuff.com Don't Buy Another Ab Machine at Diet Blog- I totally agree with this. These contraptions are a waste of money and space. J. Foster has a hilarious take on them. Improve - [Top 10 Best Bands To Workout To ](https://musclehack.com/top-10-best-bands-to-workout-to/) - I need energetic music to work out to. I recently asked members of the MuscleChat.co.uk forum what bands they like to listen to when hitting the iron. Here are the most popular artists (in no particular order) Guns N' Roses Rammstein Metallica Foo Fighters The Sex Pistols Rage Against The Machine Sepultura Prodigy Iron Maiden - [The Other Type of Six Pack](https://musclehack.com/the-other-type-of-six-pack/) - In order to encourage you to stop the high-carb madness before it's too late, here's a picture of the other type of six pack. That's the only six pack you'll have if you don't stop now. ;) - [The 'Peperami' Incident](https://musclehack.com/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. - [Coming Attractions on MuscleHack.com](https://musclehack.com/coming-attractions-on-musclehackcom/) - A Complete Workout Program. Free Ultimate Nutrition Article. Free Guided Abs Workout Podcast. Muscle Videos. Complete Guide to Building Six Pack Abs - [MuscleHack Blogroll Updated](https://musclehack.com/musclehack-blogroll-updated/) - I finally got around to populating my blogroll. The honors go to the following guys 'n' gals: Livin' La Vida Low Carb by Jimmy Moore. Probably the biggest and best Low Carb blog on the net Kudos for Low Carb (Now 'Kudos for Balanced Fitness and Lifetsyle') by Carol Bardelli Diane's World - Fitness & - [Coming Soon!](https://musclehack.com/coming-soon/) - This blog is coming soon and aims to be the best bodybuilding and fitness blog in the world! Stay tuned. Mark McManus ## Pages - [Free Workouts to Build Muscle Fast & Lose Fat](https://musclehack.com/) - [et_pb_section fb_built=”1″ next_background_color=”#ffffff” admin_label=”Hero Section” _builder_version=”4.19.1″ background_color=”#ffffff” use_background_color_gradient=”on” background_color_gradient_stops=”rgba(0,0,0,0.4) 0%|rgba(0,0,0,0.4) 100%” background_color_gradient_start=”rgba(0,0,0,0.4)” background_color_gradient_end=”rgba(0,0,0,0.4)” background_image=”https://musclehack.com/wp-content/uploads/2022/12/THT-2476.jpg” parallax=”on” custom_padding=”10%||16%|” bottom_divider_style=”slant” bottom_divider_height=”60px” z_index_tablet=”500″ box_shadow_horizontal_tablet=”0px” box_shadow_vertical_tablet=”0px” box_shadow_blur_tablet=”40px” box_shadow_spread_tablet=”0px” global_colors_info=”{}” background_color_gradient_direction__hover=”180deg” background_color_gradient_direction__hover_enabled=”180deg” background_color_gradient_start_position__hover=”0%” background_color_gradient_start_position__hover_enabled=”0%” background_color_gradient_end_position__hover=”100%” background_color_gradient_end_position__hover_enabled=”100%” background_color_gradient_stops__hover=”rgba(0,0,0,0.4) 0%|rgba(0,0,0,0.4) 100%”][et_pb_row _builder_version=”4.16″ global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Hero Section Title” _builder_version=”4.16″ text_font=”|||on|||||” header_font=”Montserrat|600|||||||” header_font_size=”48px” header_letter_spacing=”3px” header_line_height=”1.3em” header_2_font=”Montserrat|700|||||||” header_2_text_color=”rgba(255,255,255,0.78)” header_2_font_size=”90px” header_2_letter_spacing=”3px” header_2_line_height=”1.1em” header_4_font=”Montserrat||||||||” - [Advanced THT](https://musclehack.com/advanced-tht/) - A new THT Training system with 9 advanced “Shock and Awe” hypertrophy techniques. You've never trained like this before. Get ready for new gains! - [Mark's Coaching](https://musclehack.com/marks-coaching/) - [et_pb_section fb_built=”1″ admin_label=”Header” _builder_version=”4.16″ background_image=”https://musclehack.com/wp-content/uploads/2023/10/mobile-app_46.jpg” background_size=”initial” background_last_edited=”off|tablet” background_position_tablet=”center_left” locked=”off” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ custom_padding=”||0px|||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_text _builder_version=”4.19.5″ text_font_size=”16px” text_line_height=”1.8em” header_font=”IBM Plex Sans Condensed|700|||||||” header_font_size=”80px” header_line_height=”1.2em” header_2_font_size=”80px” header_3_font_size=”80px” header_4_font_size=”80px” header_5_font_size=”80px” header_6_font_size=”80px” max_width=”800px” text_font_size_phone=”16px” text_font_size_last_edited=”off|desktop” header_font_size_tablet=”50px” header_font_size_phone=”36px” header_font_size_last_edited=”on|phone” header_2_font_size_tablet=”50px” header_2_font_size_phone=”36px” header_2_font_size_last_edited=”on|phone” header_3_font_size_tablet=”50px” header_3_font_size_phone=”36px” header_3_font_size_last_edited=”on|phone” header_4_font_size_tablet=”50px” header_4_font_size_phone=”36px” header_4_font_size_last_edited=”on|phone” header_5_font_size_tablet=”50px” header_5_font_size_phone=”36px” header_5_font_size_last_edited=”on|phone” header_6_font_size_tablet=”50px” header_6_font_size_phone=”36px” header_6_font_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}”] GET COACHED - [Premium Mentorship](https://musclehack.com/premium-mentorship/) - [et_pb_section fb_built=”1″ custom_padding_last_edited=”off|desktop” next_background_color=”#ffffff” admin_label=”Header” _builder_version=”4.19.1″ use_background_color_gradient=”on” background_color_gradient_type=”circular” background_color_gradient_direction_radial=”top left” background_color_gradient_stops=”rgba(255,76,0,0.79) 0%|rgba(38,45,63,0.96) 58%” background_color_gradient_overlays_image=”on” background_color_gradient_start=”rgba(255,76,0,0.79)” background_color_gradient_end=”rgba(38,45,63,0.96)” background_color_gradient_end_position=”58%” background_image=”https://musclehack.com/wp-content/uploads/2023/01/1500wideOPTIMIZED.jpg” custom_padding=”10vw||14vw||false|false” custom_padding_tablet=”170px||50px|” bottom_divider_style=”ramp” bottom_divider_height=”5vw” bottom_divider_flip=”horizontal” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ max_width=”80%” custom_padding=”27px|0px|27px|0px|false|false” use_custom_width=”on” width_unit=”off” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Title” _builder_version=”4.18.0″ text_font=”||||||||” header_font=”Oswald||on|on|||||” header_font_size=”14px” header_letter_spacing=”7px” header_line_height=”1.6em” header_2_font=”||||||||” text_orientation=”right” background_layout=”dark” custom_margin=”|||” custom_padding=”|5vw||” custom_padding_tablet=”” custom_padding_phone=”|0vw||” custom_padding_last_edited=”on|phone” animation_style=”slide” animation_direction=”left” animation_intensity_slide=”10%” header_font_size_tablet=”4vw” header_font_size_last_edited=”off|desktop” - [Shoulder Blast Workout](https://musclehack.com/shoulder-blast-workout/) - The Shoulder Blast Workout by Mark McManus of MuscleHack.com. Gain up to 2inches of shoulder muscle in 7-10 days with new and unique ways to force deltoid growth - [Coaching App Preview](https://musclehack.com/coaching-app-preview/) - [et_pb_section fb_built=”1″ admin_label=”Overall Preview” _builder_version=”4.14.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” header_font=”Bebas Neue||||||||” header_font_size=”66px” global_colors_info=”{}”] NEW COACHING APP PREVIEW! [/et_pb_text][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” text_font=”Actor||||||||” text_font_size=”24px” global_colors_info=”{}”] Here’s a preview of my brand new app. I can’t say enough about how good this thing is! I’m still ironing out some details. But - [Blast Workouts](https://musclehack.com/blast-workouts/) - [et_pb_section fb_built=”1″ custom_padding_last_edited=”on|desktop” _builder_version=”3.22″ custom_padding_tablet=”50px|0|50px|0″ custom_padding_phone=”” transparent_background=”off” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” global_colors_info=”{}”][et_pb_row column_structure=”1_4,1_4,1_4,1_4″ _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”1_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_blurb title=”Shoulder Blast Workout” url=”https://musclehack.com/shoulder-blast-workout/” image=”https://musclehack.com/wp-content/uploads/2019/02/SBsmall.jpg” _builder_version=”4.13.0″ global_colors_info=”{}”] In Jan 2019 a bunch of ‘lab rats’ tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 - [Archives](https://musclehack.com/archives/) - [archives] - [ONLINE BODY FAT PERCENTAGE CALCULATOR](https://musclehack.com/online-body-fat-percentage-calculator/) - Easily get your body fat percentage by inputting your stats into this online body fat percentage calculator - [Stay Shredded 60% Off](https://musclehack.com/stay-shredded-60-off/) - [et_pb_section fb_built=”1″ next_background_color=”#f7f7f7″ admin_label=”Hero Section” _builder_version=”3.29.3″ use_background_color_gradient=”on” background_color_gradient_start=”rgba(0,0,0,0.4)” background_color_gradient_end=”rgba(0,0,0,0.4)” background_color_gradient_overlays_image=”on” background_image=”https://musclehack.com/wp-content/uploads/2019/10/Stay-Shred.jpg” parallax=”on” custom_padding=”10%||16%|” bottom_divider_style=”slant” bottom_divider_height=”60px” background_color_gradient_direction__hover=”180deg” background_color_gradient_direction__hover_enabled=”180deg” background_color_gradient_start_position__hover=”0%” background_color_gradient_start_position__hover_enabled=”0%” background_color_gradient_end_position__hover=”100%” background_color_gradient_end_position__hover_enabled=”100%”][et_pb_row _builder_version=”3.29.3″][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text admin_label=”Hero Section Title” _builder_version=”3.29.3″ text_font=”|||on|||||” header_font=”Montserrat|600|||||||” header_font_size=”48px” header_letter_spacing=”3px” header_line_height=”1.3em” header_2_font=”Montserrat|700|||||||” header_2_text_color=”rgba(255,255,255,0.78)” header_2_font_size=”90px” header_2_letter_spacing=”3px” header_2_line_height=”1.1em” header_4_font=”Montserrat||||||||” header_4_font_size=”22px” text_orientation=”center” background_layout=”dark” module_alignment=”center” custom_margin=”||60px|” animation_style=”slide” animation_direction=”bottom” animation_intensity_slide=”5%” header_font_size_tablet=”” header_font_size_phone=”28px” header_font_size_last_edited=”on|phone” header_2_font_size_tablet=”” header_2_font_size_phone=”40px” header_2_font_size_last_edited=”on|phone” - [Stay Shredded](https://musclehack.com/stay-shredded/) - How to stay shredded with six pack abs all year round without fasting and without giving up cheat meals. Joing the top 1% of people who are muscular and ripped - [Become A MuscleHack Affiliate](https://musclehack.com/become-a-musclehack-affiliate/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″ background_color=”rgba(236,239,40,0.24)” transparent_background=”off” fb_built=”1″ _i=”0″ _address=”0″][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” _i=”0″ _address=”0.0″][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” _i=”0″ _address=”0.0.0″ custom_padding__hover=”|||”][et_pb_text _builder_version=”3.27.4″ text_letter_spacing=”0″ text_line_height=”1.7″ header_font_size=”30″ header_letter_spacing=”0″ header_line_height=”1″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center” border_width=”1″ border_style=”solid” _i=”0″ _address=”0.0.0.0″] Earn 50% Commissions From MuscleHack Products [/et_pb_text][et_pb_text _builder_version=”3.27.4″ text_letter_spacing=”0″ text_line_height=”1.7″ header_font_size=”30″ header_letter_spacing=”0″ header_line_height=”1″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center” - [Free Targeted Hypertrophy Training](https://musclehack.com/free-targeted-hypertrophy-training/) - Targeted Hypertrophy Training (THT) is free for men and women. If you are training primarily for size gains and aesthetics, THT is exactly the workout you need. - [Goodies for Chest Blast Buyers](https://musclehack.com/goodies-for-chest-blast-buyers/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”3.26.6″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] Here you go! As promised – massive discounts on MuscleHack products as a “thank you” for buying ‘Chest Blast‘ and being a loyal customer (this offer will only be available to you for - [About](https://musclehack.com/about/) - About MuscleHack. MuscleHack is a natural bodybuilding & fat loss website run by 37yr old Exercise Professional Mark McManus. Hear Mark's full story with pics and see his transformation over the years here - [Blog Posts](https://musclehack.com/blog/) - [et_pb_section bb_built=”1″ admin_label=”section” fullwidth=”off” specialty=”on”][et_pb_column type=”3_4″ specialty_columns=”3″][et_pb_row_inner][et_pb_column_inner type=”4_4″ saved_specialty_column_type=”3_4″][/et_pb_column_inner][/et_pb_row_inner][/et_pb_column][et_pb_column type=”1_4″][/et_pb_column][/et_pb_section][et_pb_section bb_built=”1″ fullwidth=”off” specialty=”off”][et_pb_row][et_pb_column type=”4_4″][et_pb_post_slider saved_tabs=”all” global_module=”886″ posts_number=”8″ orderby=”date_desc” show_arrows=”on” show_pagination=”on” show_more_button=”on” content_source=”off” use_manual_excerpt=”on” show_meta=”off” background_layout=”dark” show_image=”on” image_placement=”background” parallax=”off” parallax_method=”off” use_bg_overlay=”on” use_text_overlay=”on” remove_inner_shadow=”off” background_position=”default” background_size=”default” auto=”on” auto_speed=”5500″ auto_ignore_hover=”off” hide_content_on_mobile=”off” hide_cta_on_mobile=”off” show_image_video_mobile=”off” meta_letter_spacing=”0″ custom_button=”off” button_letter_spacing=”0″ button_use_icon=”default” button_icon_placement=”right” button_on_hover=”on” button_letter_spacing_hover=”0″ show_inner_shadow=”off” show_content_on_mobile=”off” show_cta_on_mobile=”off” /][et_pb_blog fullwidth=”off” posts_number=”12″ show_thumbnail=”on” show_content=”off” - [Jacked 'N' Ripped!](https://musclehack.com/jacked-n-ripped/) - [et_pb_section bb_built=”1″ admin_label=”section”][et_pb_row admin_label=”row” background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”4_4″][et_pb_image src=”https://musclehack.com/wp-content/uploads/2015/11/JnR.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” animation=”left” sticky=”on” align=”center” force_fullwidth=”off” always_center_on_mobile=”on” use_border_color=”off” border_color=”#ffffff” border_style=”solid” animation_direction=”left” animation_style=”slide” animation_duration=”500ms” animation_intensity_slide=”10%” show_bottom_space=”off” /][et_pb_text background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” module_alignment=”left” background_position=”top_left” background_repeat=”repeat” background_size=”initial”] Want to get Jacked and Ripped at the same time? Then my “Total Body Recomposition” members-only site is for you. How would YOU - [Ask Mark Anything](https://musclehack.com/ask-mark-anything/) - [et_pb_section bb_built=”1″ admin_label=”section”][et_pb_row admin_label=”row” background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”] Hey 🙂 Use the form below to ask your question and I’ll get back to you with your answer quickly… [/et_pb_text][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”] [ninja_form id=2] [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section] - [Welcome Ladies](https://musclehack.com/welcome-ladies/) - [et_pb_section bb_built=”1″ admin_label=”section” background_color=”rgba(255,248,181,0.88)” parallax=”on” custom_padding=”0px|0px|0px|0px” fullwidth=”on” _builder_version=”3.0.50″][et_pb_fullwidth_slider admin_label=”Fullwidth Slider” show_arrows=”off” show_pagination=”off” auto=”off” auto_ignore_hover=”off” parallax=”on” parallax_method=”off” remove_inner_shadow=”off” background_position=”top_left” hide_content_on_mobile=”off” hide_cta_on_mobile=”off” show_image_video_mobile=”on” custom_button=”off” button_letter_spacing=”0″ button_icon_placement=”right” button_letter_spacing_hover=”0″ header_letter_spacing=”0″ header_line_height=”1″ body_letter_spacing=”0″ body_line_height=”1.7″ header_text_color=”#000000″ body_text_color=”#051d89″ _builder_version=”3.0.51″] [et_pb_slide heading=”Targeted Hypertrophy Training (T.H.T.)” background_image=”https://musclehack.com/wp-content/uploads/2016/02/slider-background.jpg” background_color=”#efefef” image=”https://musclehack.com/wp-content/uploads/2017/04/1.jpg” use_bg_overlay=”off” use_text_overlay=”on” header_font=”||||” header_font_size=”58″ header_font_size_tablet=”56″ header_font_size_phone=”56″ header_text_color=”#ce0300″ body_font=”||||” custom_button=”on” button_icon_placement=”right” button_on_hover=”on” background_position=”top_left” background_size=”cover” alignment=”center” background_layout=”light” - [Arms Blast Experiment Revealed](https://musclehack.com/arms-blast/) - [et_pb_section bb_built=”1″ admin_label=”Section” fullwidth=”off” specialty=”off”][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] Want Bigger Arms In a RIDICULOUSLY Short Period of Time? You’ve come to the right place! Based on the results of an online experiment I conducted, you could gain almost an inch in the next 7 days with this exciting, new, and - [pics](https://musclehack.com/pics/) - [Chest Blast Workout](https://musclehack.com/chest-blast-workout/) - [et_pb_section admin_label=”section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] CHEST BLAST: A RADICALLY NEW APPROACH FOR FAST CHEST GAINS [/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” saved_tabs=”all”] If you are truly serious about wanting a bigger chest, this is the program you’ve been waiting for! Larger, fuller, more defined pecs can be only 7 days away - [Affiliates](https://musclehack.com/affiliates/) - How much can you earn? $13.47 for each completed transaction! And NO it doesn\'t cost you a penny....EVER! There is NO LIMIT on your income whatsoever. - [New Blog Post Template](https://musclehack.com/new-blog-post-template/) - [et_pb_section admin_label=”Section” fullwidth=”off” specialty=”off”][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid” saved_tabs=”all” global_module=”15288″] [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label=”Section” fullwidth=”off” specialty=”off”][et_pb_row admin_label=”Row”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section admin_label=”Section” global_module=”15222″ fullwidth=”off” specialty=”off” transparent_background=”off” allow_player_pause=”off” inner_shadow=”off” parallax=”off” parallax_method=”off” padding_mobile=”off” make_fullwidth=”off” use_custom_width=”off” width_unit=”on” make_equal=”off” use_custom_gutter=”off”][et_pb_row global_parent=”15222″ admin_label=”Row”][et_pb_column type=”1_3″][et_pb_blurb global_parent=”15222″ admin_label=”Blurb” title=”Get Totally Shredded Fast” url_new_window=”off” use_icon=”off” icon_color=”#2ea3f2″ use_circle=”off” - [Buff Baking](https://musclehack.com/buff-baking/) - Tweet Eating delicious food that is nutritious and actually FUELS muscle growth is NOW A REALITY! BUFF BAKING is here! You know there's just no point in busting your butt in the gym day in day out if you're not feeding your muscles what they need to grow! And now there's a tasty way to - [Google Social Markup](https://musclehack.com/google-social-markup/) - [Blog | MuscleHack](https://musclehack.com/blog-2/) - free bodybuilding tips - [Total Six Pack Abs 3 Discount](https://musclehack.com/total-six-pack-abs-3-discount/) - To help you get totally ripped in 2016, I’m offering Total Six Pack Abs at a massive 50% OFF! This is the largest discount there has ever been for TSPA, and it will probably never be repeated! NOTE: This sale will last 48 Hours Only, so act NOW if you want this program at the reduced price! SALE ENDS - [1-on-1 Consultations with Mark McManus](https://musclehack.com/consultations/) - Need personalized help? Now I will help you 1-on-1 via Skype and get you to where you need to be! Consultations will be 30 minutes long, and I can help you with a range of issues. WHAT YOU NEED TO DO Select a time from my list of available times below After you've selected - [MuscleHack Programs Overview](https://musclehack.com/musclehack-programs-overview/) - Tweet Hey and welcome to MuscleHack! I'm Mark McManus, and as owner, I want to give you a brief overview of each MuscleHack product to help you out when deciding which program you need to reach your goals. There are 5 categories we'll explore below: I Want To Gain Muscle As Fast As Possible I - [Already Subscribed](https://musclehack.com/already-subscribed/) - Hey, we're already friends! :D Seems you're already subscribed. So just click on the link below to get your free downloads... . CLICK HERE FOR YOUR FREE STUFF! . Thanks for being a Muscle Hacker! - [Thank You For Getting THT Training](https://musclehack.com/thank-you-for-getting-tht-training/) - Thank you! Please now check the email address you provided to get the download link. If it didn't arrive immediately, allow a few minutes and check again. Alternatively, check your spam or trash box in case it ended up there. Enjoy Getting Big! Mark - [THT Rep Range Calculator](https://musclehack.com/tht-rep-range-calculator/) - THT Rep Range Calculator - [Oops! This Content is Members Only](https://musclehack.com/oops-this-content-is-members-only/) - The content you're trying to view is for members only. Please register in order to access this content. - [Membership Cancelled](https://musclehack.com/membership-cancelled/) - We're sorry, but your membership has been cancelled. You'll need to re-register in order to re-gain access to the site. Please contact us if you feel you've received this message in error. - [Oops! Wrong Membership Level](https://musclehack.com/oops-wrong-membership-level/) - You do not have the correct privileges to access this content. Please upgrade your membership level in order to access this content. - [Dashboard](https://musclehack.com/dashboard/) - Hey [wlm_firstname]! Welcome back! Below, you'll find links to all the important areas of your membership site. Please feel free peruse the site and definitely let us know if you have any questions. [Site admin, place links here] - [Thanks for Joining!](https://musclehack.com/thanks-for-joining/) - Hey [wlm_firstname]! Thanks for joining our [wlm_memberlevel] membership! Below, you'll find links to all the important areas of your membership site. Please feel free peruse the site and definitely let us know if you have any questions. [Site admin, place links here] - [Thanks](https://musclehack.com/thanks/) - Thank you for your purchase! Please now check the email address you used for your purchase to get the download link. If it didn't arrive immediately, allow a few minutes and check again. Alternatively, check your spam or trash box in case it ended up there. Enjoy! ## Bio Links - [Links](https://musclehack.com/links/) ## Categories - [Uncategorized](https://musclehack.com/category/uncategorized/) - [Six Pack Abs](https://musclehack.com/category/six-pack-abs/) - This category of posts is all about the diet and exercise behind getting six pack abs - [Build Muscle](https://musclehack.com/category/build-muscle/) - [Lose Fat](https://musclehack.com/category/lose-fat/) - [Bodybuilding Diet](https://musclehack.com/category/bodybuilding-diet/) - [Misc.](https://musclehack.com/category/misc/) - [Link Love](https://musclehack.com/category/link-love/) - [Motivation](https://musclehack.com/category/motivation/) - [Bodybuilding Recipes](https://musclehack.com/category/recipes/) - [supplements](https://musclehack.com/category/supplements/) - [Exercise Tutorials](https://musclehack.com/category/exercise-tutorials/) - [Low-Carb Recipes](https://musclehack.com/category/recipes/low-carb-recipes/) - [High-Carb (low glycemic)](https://musclehack.com/category/recipes/high-carb/) - [Cardio/Aerobics](https://musclehack.com/category/cardioaerobics/) - [Testimonials](https://musclehack.com/category/testimonials-2/) - [Injuries](https://musclehack.com/category/injuries/) - [Self Improvement](https://musclehack.com/category/self-improvement/) - [podcast](https://musclehack.com/category/podcast/) - The MuscleHack Podcast Show – listen here. - [Ask Mark](https://musclehack.com/category/ask-mark/) - [MuscleHack Short Posts](https://musclehack.com/category/musclehack-short-posts/) - Short MuscleHack posts and tips. Usually take less than 1 minute to read. - [Videos](https://musclehack.com/category/videos/) ## Tags - [philosophy](https://musclehack.com/tag/philosophy/) - [goals](https://musclehack.com/tag/goals/) - [musclehack](https://musclehack.com/tag/musclehack/) - [bodybuilding](https://musclehack.com/tag/bodybuilding/) - [saturated fat](https://musclehack.com/tag/saturated-fat/) - [cholesterol](https://musclehack.com/tag/cholesterol/) - [low carb](https://musclehack.com/tag/low-carb/) - [low](https://musclehack.com/tag/low/) - [diet](https://musclehack.com/tag/diet/) - [workout plan](https://musclehack.com/tag/workout-plan/) - [workout](https://musclehack.com/tag/workout/) - [dumbbell lateral raise](https://musclehack.com/tag/dumbbell-lateral-raise/) - [dumbbell](https://musclehack.com/tag/dumbbell/) - [lateral](https://musclehack.com/tag/lateral/) - [raise](https://musclehack.com/tag/raise/) - [exercise](https://musclehack.com/tag/exercise/) - [bodybuilding diet](https://musclehack.com/tag/bodybuilding-diet/) - 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[breakfast to build muscle](https://musclehack.com/tag/breakfast-to-build-muscle/) - [excess protein](https://musclehack.com/tag/excess-protein/) - [body fat](https://musclehack.com/tag/body-fat/) - [whey protein](https://musclehack.com/tag/whey-protein/) - [protein powders](https://musclehack.com/tag/protein-powders/) - [whole foods](https://musclehack.com/tag/whole-foods/) - [turn food into muscle](https://musclehack.com/tag/turn-food-into-muscle/)