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)

Check out this cool infographic, then my comments below.

how to build muscle

 

  • MPS (muscle protein synthesis) levels are elevated for about 48 hours after training a muscle. Bear in mind that this is with a fairly low volume: 1-3 sets to failure.
  • More sets will stimulate more growth, but then a longer rest period is required to fully produce the growth that was stimulated.
  • Therefore, we can train the whole body with about 2 sets to failure for every muscle group and train every 48 hrs to make constant progress. Like my 3-day THT full body plan.
  • Or…we can do 8-10 sets per body part and split the body up over 5 days, hitting each muscle group once a week. Like my THT 5-day split.
  • You can download both these workouts for free below.
  • For all top 5 sources of protein for building muscle, see my post here – you need to see this.

Download THT below. No catches. No gimmicks. Just a free kick-ass workout!


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

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


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

Low GL Breakfast Muesli Recipe

Here's a healthy, 'low-glycemic load' muesli recipe to get you started in the morning. What I suggest you do is keep the following ingredients together in a large container; that way you can just pour it out like cereal from a box (just make sure you mix it all...

THT 5.1 Download

T.H.T. 5.1 is here! This is a small update. However, you should always have the latest version. Not to mention that the workout logs have also been updated, so you're gonna need them. ---------------------------- THT 5.1 Changelog ----------------------------...

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. (He also has a buddy who has lost 31 pounds of fat so far on THT 🙂 ). Yes, once again I've had the great...

Is Heavy Weight And Low Reps Best For Muscle Growth?

Getting the right weight, and the right rep range is critical to your success in this game. In a recent article I debunked the idea that the hormonal release from compound-only routines (like 5x5) was sufficient to stimulate maximum muscle growth. This is called the...

What I Eat To Build Muscle – Daily Menu

One of the most popular questions emailed to me 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, check it out if you haven't already. Regardless, I still get asked so I figured I would...

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." That's a quote from my free book Total Anabolism. There's more to this and if you want to MAXIMIZE increases in muscular size, it's important for you to understand. We'll look...

Mark’s GLAD Shopping Trip

Wanna see some of the regular items I get for the GLAD diet? I love GLAD. It's easy, delicious, it makes hitting my protein requirements a breeze, and it's full of natural fats for optimum anabolic hormone production. I decided to take a pic of my shopping to let you...

10 Ways To Beat Hunger Cravings When Dieting

* 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 Guys, take it from someone who has cutting down to an exact science, you can really minimize hunger...

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...

Red Meat + Bacon + Eggs + Cheese = Lean, Muscular, & Healthy

Implementing the advice shared on MuscleHack can have serious side-effects. Happily though, they are AWESOME side effects! I recently had the pleasure of reading through an email from a reader who experienced the following life-changing results: Weight from 280lbs...

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)