Did you catch my post from 2 days ago? In it, I laid out Arnold’s Golden 6 workout – go get it if you didn’t already.

To continue the Arnold theme, today I want to delve into 3 things Arnold got right back in the 70’s. 3 things that were questionable at the time, but we now know to be true. But do you know them yet? Here we go…




A criticism that often comes from people who only ever use low rep ranges (like the 5×5 workout people) is that a pump is merely cosmetic i.e. it just looks good, but it does nothing to build muscle.

That’s simply not true. And Arnold knew it back in the day – though he didn’t know how or why it worked.

A muscular pump can and does contribute to muscle growth stimulation.

Here’s the reason: Muscle growth is a defense mechanism. If the body isn’t perceiving a threat coming from the environment, it isn’t going to add any new muscle.

The pump occurs when liquid rushes into the muscle cells in order to transport fuel and oxygen. Muscle cells then SWELL in size, which is seen by the body as a THREAT i.e. a threat to the actual integrity of the cell. So to compensate, the body increases protein synthesis levels (muscle growth).

You get a great pump with my free THT training – taking a set to failure between the 8th and 12 rep generates a great swelling/pump.

THT will tell you the best exercises to use, the best rep ranges, the right number of sets to do, the best training frequency – everything you need for the best gains ever in the shortest amount of time! Don’t worry, there’s no spam, no BS. Download the full workout below.






Arnold used to say that he visualized each muscle as he worked it. Now we know why it works! These days we call it the Mind-Muscle connection. Arnold said…

The weights are just a means to an end; how well you contract the muscles is what training is all about.

Arnold would see and feel the muscle working as he contracted it. I agree whole-heartedly! Stimulating growth is not about trying to always lift the heaviest weights.

The weights are a means to an end – that end being great quality, high-intensity contractions. It’s called ‘Feeling the muscle, not the Weight’ and I wrote about it here.

Anyway, this visualization has now been shown to improve and help maximize muscle fiber recruitment. Electromyography (EMG) tests show higher muscle activation when trainees visualize the muscles working as they were training. Fascinating stuff! Again…Arnold got that 100% correct.

Here are 3 amazing muscle tips that Arnold got right in the 70's! Share on X


NOTE: Scientific testing (EMG) has revealed the 12 best exercises for all body parts. You will maximize muscle activation levels by using these 12 exercises. I put the list with evidence for you below. Pop in your details below to get it (zero spam policy).




Again, in my THT training, we take time to increase weights, lower the rep range and focus a little more on increasing strength.

Every so often, Arnold would pick an exercise, like the bench press, increase the weight and test his strength in a very low rep range. He would, of course, be trying to set a new personal best in this exercise.

Why is that important?

We want growth (hypertrophy). Right? But what we really want in the long term is CHRONIC HYPERTROPHY.

Chronic hypertrophy means that you don’t just gain muscle for a few months or even a year. It means that your training should be structured in such a way that you keep gaining over the long term.

In my opinion, this involves using the following training cycles:

  • Targeted Hypertrophy
  • Mixed (a mix of hypertrophy and strength adaptations)


THT has this well covered as we train in the following rep ranges:

  • Hypertrophy – 8-12 Rep Range (for 10 weeks)
  • Mixed Strength & Size – 6-8 Rep Range (for 10 weeks)

Why bother with the mixed phase if you only want to train for growth? You always have to get stronger to add more muscle. In other words, you need to be adding more weight to the bar over time (but small increases work best – not loading up the bar and going heavy all the time).

Switching between these phases means the bigger you get, the stronger you get, the bigger you get, the stronger you get, the bigger you get, the stronger you get….you get the idea 😉

If you haven’t already started THT training, go get it today and begin. You WILL see gains fast – I promise!

I think that will finish my Arnold theme for a little while, guys. Any thoughts or comments, let me know below 🙂

Mark McManus

P.S. Putting together a diet for mass gains or getting shredded abs can be a pain in the butt – I know– that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.

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.

Stay Shredded

Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! 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.

Please help out Mark by making a donation - nothing is too small 🙂

MuscleHack is a one-man operation. Mark does everything here - the articles, videos, social media updates, THT workouts - all at no cost to you. Please help keep it all free by giving a small donation. Thank you!


I highly recommend MyProtein for all your supplement needs.




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)