If you happen to read this before training today, put one of these “finisher techniques” to use at the end of your workout to ignite more growth.

How do they work? They will:

  • Maximize muscle pump
  • Maximize metabolic stress levels
  • Maximize muscle damage

All of these things increase protein synthesis levels (muscle growth levels). Ready to do it?


(1) Running The Rack (biceps)


Drop-setting at the end of a biceps workout is brutal! But it’s great for growth – and those of us who love pain.

“Running the rack” simply refers to going from the heavier dumbbells to the lighter dumbbells.

  • After finishing your last regular set. Take 2 x heavy dumbbells and curl them – even if you can only get 1 or 2 reps.
  • Then go to the next lightest weight, with virtually no rest, and go again for as many reps as you can get.
  • Keep going down the rack until you can only get 2 or 3 reps with those 2.5kg dumbbells.

It will look funny at that point – but you will have stimulated some serious growth in those biceps. If you want “hyper-intense” methods for bigger arms in 7-10 days, see my Arms Blast workout.




Yep, regular push ups. just get down on the floor and get them done.

No added weight. No stopping at a certain rep number. Just get on the floor and knock out as many as you can until you can’t do any more. Great for any full-body or upper body workout.

If you haven’t done so already, download my totally free full-body and split routine workouts. Just enter your details below for immediate download. It 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. Don’t worry, there’s no spam.



(3) A “Static Hold” After Muscular Failure


Arthur Jones, the father of High-Intensity Training (HIT), sometimes advocated that you continue pushing against the bar for a while after reaching positive failure.

So after hitting failure, you’d simply get the weight back into a position of contraction (perhaps at the mid-point of the rep) and hold it there. See if you can hold it for 10 seconds or longer in this position.

This is the “mechanical tension” aspect of stimulating growth. Subjects of my Leg Blast experimental workout know all about this technique.


(4) Extended Sets (drop-sets)


Now in my free THT Training routine, I do not recommend you do this after every set.  The fatigue generated will mean successive sets are adversely affected i.e. you’ll be much weaker.

So try this on the last set of any given body part:

  • When you reach failure, immediately grab a lighter weight and go again (yes the same exercise).
  • If possible, reduce the weight and do it again.
  • If possible, reduce the weight and do it again.

This is “drop-setting” with as little rest in between as possible (similar to running the rack in point 1).

The “metabolic stress” generated is huge and every muscle fiber will be recruited and begging for mercy! You can also expect some nice new gains ?


If you’re liking these 5 finishers so far, you’ll also love these 6 techniques from the “Golden Era” of bodybuilding that I put together for you. If they were good enough for Arnold, they’re good enough for you! Enter your details below to get them immediately…


(5) Do “Omni-Contractions”


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

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

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

To ensure maximum intensity across all 3 levels, try this. This is not my own technique, but one I picked up from the book, The Wisdom of Mike Mentzer:

  • 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.

This is an “omni contraction” and can really trigger new gains in the worked muscle. See a video of me doing omni-contractions here.

Note: Only do this after the final set of a particular body part.

Click here for 5 x #workout finisher moves for more #muscle growth Click To Tweet


Hope you found this helpful, guys! Now go do them and grow! 🙂 ~ Mark McManus

P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – 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.




[et_social_follow icon_style=”slide” icon_shape=”rounded” icons_location=”top” col_number=”3″ counts=”true” counts_num=”0″ total=”true” outer_color=”dark” network_names=”true”]

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)