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Want better and faster gains? Cool. Me too! So watch my latest video on 4 exercises that everyone seems to think are the best – but just aren’t. I’ll then give you 4 alternatives (as recommended in T.H.T. Training)
- CHEST
- BICEPS
- CALVES
- HAMSTRINGS
As an example, contrary to popular belief, the Barbell Bench Press is not the best way to stimulate growth in the pecs. Find out what is, as well as 3 others surprises in my new video (subscribe to my YouTube Channel here and hit the little bell icon to get notifications of new videos)
CHEST: Prioritize a Decline Dumbbell Bench Press over a Barbell Bench Press
BICEPS: Prioritize Regular Dumbbell Curls over Alternate Dumbbell Curls
CALVES: Prioritize Standing Calf Raises over Seated Calf Raises
HAMS: Prioritize Standing Leg Curls over Lying Leg Curls
And if you want to use the same workout as I do to build muscle, just pop in your email and click the button. You don’t have to go to your email to click a confirm link or anything like that; the workout download will appear immediately after you enter your email. Enjoy them gains! 🙂
Also check out my “BLAST” workouts if you’re not afraid to high-intensity training and want rapid gains in the: CHEST | ARMS | LEGS
Questions? Ask me below or on the MuscleHack forum or Facebook.
Mark McManus
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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
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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.
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GO TO MYPROTEIN USA
- I also recommend to US readers this Optimum Nutrition whey (and here's a low-carb whey)
- And this quality, inexpensive creatine ~ Mark McManus
I had been doing alternate curls actually. Will try same time later today.
I have several friends who injured their shoulders doing barbell presses, some of whom required corrective surgery. I injured my right shoulder, which took about 9 months to heal and then my left shoulder which took over a year to heal. I substituted slow, full-range push-ups & dumbbell butterflies and have suffered no shoulder injuries since and really haven’t noticed much if any decline in chest size.
Hey Mark, could you expand on the Standing/Lying Leg Curl differences? You mentioned the gravity factor but if you’re using a cable/pulley setup anyway does that matter? Or are the plate-loaded cantilever machines better than the ones with a cable to the stack of weights?
How do Seated Leg Curls factor in? I would think they differ the most from Lying/Standing due to the different hip orientation but I don’t know if that’s for the better or worse.
@Peter. This is the result of EMG tests. Lying leg curls came 2nd. See point 3 in this post https://musclehack.com/the-top-12-best-exercises-to-build-muscle/
@Jerry. Also try adding decline dumbbell bench presses.