You’ve been getting bigger and stronger for a while…life is good!

Then it all stops. What gives? And what to do next?

It happens. It’s common. But it doesn’t need to. It’s not necessary. I’m going to give you 5 tips to get you growing again.

Before I do that, please train in the way that science has revelaed is best for growth. Number of sets, reps, frequency, intensity – it’s all been figured out. Download FREE Targeted Hypertrophy Training (THT) by by clicking here. And enjoy them gains!






If you’ve been working out for a number of years, you can try adding some advanced techniques to ignite new growth.

For example, I highly recommend a method called “Omni Contractions”.

I discovered the Omni-Contraction method from the writings of the late Mike Mentzer. More can be learned from the awesome book ‘The Wisdom of Mike Mentzer‘.

Every muscle has 3 levels of strength. Not just 1. They are:

  1. Positive
  2. Static (holding)
  3. Negative

They each involve different types of contraction – concentric, static, and eccentric.

Here’s a video of me performing an omni-contraction at the end of a set.



To ensure maximum intensity across all 3 levels, try this…

  • When you reach positive failure, don’t set the weight down.
  • Lower the weight a couple inches and hold there for a few seconds.
  • Then lower another couple inches and hold there for a few seconds…
  • Then lower another couple inches and hold there for a few seconds…
  • and so on all the way to the bottom.

When you pause at each point, make sure you contract upwards just a little before lowering again. This really helps recruit any fibers that may be dormant and elevates metabolic stress levels.

NOTE: I have 6 x FREE additional advanced strategies that will crank up your intensity levels. To access them immediately and put use them in your next workout, 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 required info will appear immediately after you enter your details. Enjoy them gains! 🙂




We’re often told to keep changing your routine to keep gaining – so called “Muscle Confusion“. Muscles don’t get confused and it’s total bunk.

Stick to 1 routine and log every workout to ensure that you are progressing every week, every month. For a detailed explanation on why changing your routine too often leads to crappy gains, see my post ‘Why NOT Changing Your Routine Gives You Bigger Muscles‘.

In short, when you use a new routine, you have to go through a phase of making “neural” adaptations over the course of a few weeks. Your body is learning the new exercises and it seems like you’re really getting stronger. In reality, your nervous system is just getting more efficient at the new movements (neuro-muscular efficiency). Once you’re through this phase, you start making the slower but real strength gains. And these gains will correlate with size gains.

Stop changing your routine every few weeks.




If you’ve been adding weight to the bar too quickly in order to impress others (and your own ego) then it is absolutely inevitable that you will plateau. Those strength gains were not real. You were using a lot of momentum, cheating, and/or not doing a full range of motion.

Those increasing numbers might look impressive on paper, but you are getting nothing done in terms of stimulating growth.

Strip at least 10% weight off every set for every lift and start over. This time feel the muscle, not the weight. I call this process Re-setting (more here). Others call it De-loading.

We all make this mistake from time to time. It’s no problem. Just go lighter. Do proper reps. And build your strength from there.




You won’t grow despite your best efforts in the gym if you’re not getting enough protein. Your body needs protein to synthesize new muscle tissue. It’s not optional.

If there’s not enough in your daily diet, you won’t grow because you CAN’T grow. By the way, my recommended whey protein is Impact Whey from MyProtein  – UK/EUROPE LINK | US LINK

To cover all bases and have peace of mind about this, cosume 1g protein for every pound of body weight. 180lbs = 180g protein per day. (See my Buff Baking anabolic cook book for tasty ways to hit that protein level without cheating on your diet).

To build muscle maximally, eat 1g per lb bodyweight. Eg 180lbs = 180g protein Click To Tweet


I’d also advise you to get most of this protein from the best sources. Beans and tofu won’t do it.

There are 5 definite BEST sources of protein for building muscle, and if you aren’t getting them, you are not gaining maximum muscle as quickly as possible. That’s a fact!

If you want the list, as well as a full explanation, enter your email below. The info you need will appear immediately after you click the button 🙂




For those of you not taking creatine, what are you waiting for? It works. It will make you stronger and it is safe.

If you don’t know how to take it, read my guide on loading and maintenance phases here. I recommend you get your creatine from MyProtein – UK/EUROPE LINK | US LINK

In fact, there are a number of supplements that work (but most don’t). You need to be smart in the world of supplements. You should grab my Free MuscleHack Supplement Guide. It details the supplements that work, the ones that don’t, and the ones that are dangerous.

You can grab it below. Enjoy! 🙂


If there are any other sticking points in your training, let me know below and I’ll help you out 🙂

Mark McManus

5 star reviews! Get THT Training Totally Free Below 


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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.

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I highly recommend MyProtein for all your supplement needs.





You'll love your fast gains on THT!

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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)