Can I give you my free workout?

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

 

* 100% FREE

* SIZE GAINS IN 2 WKS

* 3 X MUSCLE GAINS

CLICK TO DOWNLOAD THE FULL ROUTINE

 

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

Read this for better gains and quicker fat loss.

Myths abound in this game. There are so many clueless people giving their opinion who really have no idea what they’re talking about.

Problem is this: taking their advice could severely limit your gains…and wreck any chance there is of you getting a six-pack.

So read this. Pay attention. Your gains (and abs) depend on it!

 

8 MUSCLE MYTHS

(1) You Can “Out-work” A Bad Diet

 

Nope. You just can’t.  Let’s say you eat a chocolate bar at 300 Calories. So you assume that if you get on a treadmill later and burn 300 Calories, that evens everything up, right? Wrong.

All machines overestimate Calories burned. You didn’t burn 300 Calories – but higher numbers help sell treadmills and cross trainers.

Also, after a while your body compensates for Calories burned through exercise by slowing energy-utilization elsewhere in the body. The body is always finding ways to adapt and compensate. It will become more efficient in its energy usage to “make up” for the extra calories burned through exercise – so you simply won’t be creating as much of a deficit as you think. A bad diet cannot be “out-worked” with exercise.

 

(2) You Don’t Need To Diet – Just Exercise

 

Following on from point 1, it should be obvious that exercise alone simply cannot burn a lot of fat. In fact, cardio is the very least effective method for fat loss. It’s mostly about diet. In order of effectiveness, it goes like this:

(1) Diet

(2) Weight Training

(3) Cardio

This is how trainees on my Total Six Pack Abs program succeed so easily – the know exactly what they’re doing.

 

(3) ‘Total Volume’ Is More Important Than ‘High-Intensity’

 

Nope. Both intensity and volume matter. But intensity is the most important factor. The Total Volume is a number on a piece of paper and says absolutely nothing about whether or not growth has been stimulated. Triggering the body to adapt and grow is primarily about high-intensity (taking sets to failure)…then – and only then – will extra volume count towards growth.

You cannot make up for a lack of intensity with extra sets/volume. If you stop every set 2 reps before failure, you are simply training WITHIN your body’s existing capacity. Since your body can already handle what you’re doing, it has absolutely no reason to build more muscle mass – no matter how many sets you do.

For a more scientific explanation of why intensity trumps volume, see my article Total Volume vs Intensity.

 

If you want a REAL training program that will tell you how may reps to do, how many sets, the best exercises, and how often to train, grab my 100% free Targeted Hypertrophy Training program below…

 


5 star reviews! Get THT Training Totally Free Below (or buy on Amazon)

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


 

(4) Do Higher Reps When Cutting

 

Rubbish. There’s nothing magical about high reps that burns fat. Even when you’re cutting, you still train for hypertrophy/growth as normal.

Getting a cut look is about lowering your total body fat percentage with diet, and building the muscle tissue underneath. You then get that ripped look. It has nothing to do with a “special” high rep range.

 

(5) You Can “Tone” A Muscle

 

No you can’t. There’s no such thing as “toning”. You either build a muscle or you don’t. Just like I stated in point 4, the toned look is a combination of building muscle tissue and lowering your body fat percentage. “Toning” is a word manufactured by Personal Trainers to market to women.

There's no such thing as toning a muscle. You either build it or you don't Click To Tweet

 

(6) More Protein = More Muscle

 

It’s totally true that without a sufficient amount of protein, you won’t make any gains. But beyond that sufficient level, any extra protein is simply converted to sugar in the body.

As I state in my most recent podcast, you might as well be eating extra carbs when you eat surplus protein (a process called gluconeogenesis).

Shoot for around 1g per pound body weight in protein. No more. No less. More on this here.

Take only 1g protein per pound bodyweight to build muscle. Extra protein will convert to sugar Click To Tweet

 

(7) Stretch Before A Workout

 

Wrong. Warm up, but don’t stretch a muscle before strength training.

Stretching a muscle temporarily weakens it. It’s called “stretching induced force deficit”. If you want to stretch, do it AFTER training. More about his here.

Stretching Induced Force Deficit means stretching a muscle weakens it. So stretch AFTER training Click To Tweet

 

(8) Always Use Free Weights – Never Machines

 

Despite the fact that all the biggest guys use machines, this particularly annoying myth is still prevalent in the bodybuilding world.

For optimal gains you should use BOTH free weights and machines. If you are wondering what benefit machines give, read my article ‘Should You Use Machines To Build Muscle‘. But in short…

“Machines force you to move the weight up and down along a set path of motion. This totally REMOVES the issue of stabilization from the exercise because the machine is stabilizing the load for you.

Without a portion of your strength being diverted away to the issue of stabilization, more of your strength and force is left to push against heavier loads (this is why you can always use heavier weights with machines).”

 

THT training will have you using free weights and machines for truly optimal gains.

If you’ve got questions or need help, just ask below 🙂

Mark McManus

Get Totally Shredded Fast

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

Buff Baking Anabolic Cookbook

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

Advanced T.H.T. Training

A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.

Shoulder Blast Workout

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 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.

The Arm Blast Experiment

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

Chest Blast Workout

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

 

The Leg Blast Workout

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

HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND

I highly recommend MyProtein for all your supplement needs.

 

GO TO MYPROTEIN UK/EUROPE

GO TO MYPROTEIN USA

What Happens When You Don’t Drink Alcohol or Eat Sugar For One Month?

5 star reviews! Get THT Training Totally Free below or buy on Amazon You'll see size gains within weeks with the THT training package! 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂   So this guy decided to drink no alcohol and take in no sugar for 1...

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...

Figure Competitor Eats Bacon Cheeseburgers, Does Less Cardio, & Gets RIPPED!

I'm often accused of not having enough female success stories on MuscleHack. After Myra Marshall's awesome article, more ladies started stepping forward. One of the latest is Brandi McAtee who used both MANS and Total Six Pack Abs to place higher in a recent...

Pre-Workout Caffeine Works!

I recently broke my caffeine habit after I realized I was guzzling down more coffee than any sane man should. This crept up on me slowly. I used to take 1 cup in the morning only. Then I had 1 when I arrived at work too (about 7.15am), then I added another at break...

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...

What’s The Difference Between MANS and Total Six Pack Abs?

Man, the above question lands in my inbox a LOT! 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 article of its own. That way everyone who wants to know can...

Bodybuilding Recipe: The Muscle Taco

My favorite low-carb dish of all time is now available in a low-glycemic load, lower-fat form: The Muscle 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:...

4 Surprisingly Ineffective Exercises For Gains

5 star reviews! Get THT Training Totally Free below or buy on Amazon You'll see size gains within weeks with the THT training package! 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂   Want better and faster gains? Cool. Me too! So watch my latest video on...

Why you should never hate anyone

THT has been specifically designed by a world-renowned trainer to add size gains fast. It's powerful and it's FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Hatred is corrosive...to the hater. It...

How Can I Avoid Eating Foods I Am Addicted To?

* 3 X MUSCLE GAINS * SIZE GAINS IN 2 WKS * 100% FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan ASK MARK: HOW DO I STOP ADDICTIVE FOODS RUINING MY DIET? ANSWER: You mean you keep cookies and ice cream...

You'll love your fast gains on THT!

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

You'll love your fast gains on THT!

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