Read this! Why? Honestly, I’m tired of explaining it. So today, I’ll put it as plainly as I can so that hopefully I never have to do it again.

Plus, it’s the key to fast and continuous gains. Want that? Ok, read on…

Building muscle is a 50/50 game. And the majority of guys and girls get BOTH aspects wrong.

The 2 keys are:


  1. High-intensity sets
  2. Complete rest between workouts (yes, absolutely no further work)


  • Taking a set to the last possible rep
  • Yes – every single set of every single exercise
  • You cannot stimulate growth by performing tasks your body already has the capacity to perform


  • You do NOT grow during a workout. You only STIMULATE the growth/repair process to begin
  • You grow in the rest periods between workouts
  • This takes time. If you don’t leave the muscle alone to repair, you will not grow
  • No further work is required
  • Think of it like picking a scab. You pick it, it simply won’t heal

Like I said above, most people in the gym are getting BOTH these things wrong.

Not training with a high enough intensity, and not taking proper rest. So they’re doing too many workouts, training every day, doing extra cardio…all in an attempt to make faster progress. They don’t realize that they’re actually PREVENTING progress with this strategy.

(1) 50% of the puzzle: INTENSITY

Imagine the absurdity of thinking that you can stimulate growth without high-intensity!

Let’s call going to the last rep (positive failure) 100%. Let’s assume that this happens at the 10th rep i.e. you can’t possibly perform an 11th rep.

Most people might train to 70% or 80% in each set (7-8 reps out of a possible 10). And they don’t grow.

Why not? Their body ALREADY HAS the capacity to perform those 7 or 8 reps. Why on earth would your body respond to this level of stress by building more muscle mass? You DON’T NEED more muscle mass since you are performing tasks your body ALREADY HAS the capacity to do. So your body will not synthesize/build any new muscle.

Only by going to that last possible rep (10) do you stress your body’s EXISTING CAPACITY to a maximal degree and place a demand for more muscle mass. It’s like placing an order with your own body for more muscle tissue.

I won’t make this post overly long by going into the science, the biology of going to the last rep – but you can read my post on that here.

And also get my free THT training routine that explains EVERYTHING about how to train properly – and even includes studies that prove that even just 1 set can stimulate growth – if that set is taken to failure.

(2) 50% of the puzzle: COMPLETE REST

arm-cutNow imagine the absurdity of thinking you will grow by doing more work when you are not even finished recovering/growing yet.

As stated above, this is no different than someone thinking that their cut will heal faster if they pick at it. Clearly it won’t. Leave it alone! More work interrupts and stops the growth process.

As Mike Mentzer said, “If you don’t rest enough, you don’t grow enough”.


So all these people doing moderate-intensity sets and going to the gym too often are simply getting it all wrong. And their severe lack of progress is all the proof they need!

Hit a muscle hard – REALLY HARD – then leave it alone…that’s how growing is done.

Hit a muscle hard - REALLY HARD - then leave it alone...that's how growing is done. Click To Tweet

The more high-intensity sets you do, the more growth will be stimulated…but then more rest time is required to complete the growth process.

So how should you train for hypertrophy/growth? You’ve got 2 options:

  1. Lower volume but train each body part more often
  2. Higher volume but train each body part less often

And that will look like this:

  1. Train every muscle with 2 sets to failure in a complete full-body routine…and do this workout every 48hrs. Or…
  2. Train only 2-3 muscles per workout with 7-10 sets to failure. Train each muscle group once per week in a 5-day split.

So that’s:

  1. A full-body routine every 48rs (3 days per week). Or…
  2. A 5-day split

THTcover340And that’s exactly what THT Training is. BOTH! These 2 training cycles allow anyone to pack on muscle mass at the fastest rate their genetics will allow them to.

You can download both routines free by simply clicking here or inputting your details below. You’ll be guided on exactly what exercises to do, in what order, for the right number of reps. It’s all in there. But read the whole guide so that you know WHY you are doing what you’re doing. There’s good science behind all of this.

You don’t have to go to your email to click a confirm link or anything like that; the download will appear immediately after you enter your email. Enjoy them gains! 🙂

And if you want to occasionally crank up intensity levels ABOVE 100%, you can stimulate even faster gains. For this, I have developed “Blast” workouts for the ARMS, CHEST, and LEGS/BUTT

Click here to discover the 50/50 rule that makes for fast muscle gains Click To Tweet

OK, everybody happy? 🙂 You understand the 50/50 principle when training for growth?

If you need clarification, ask me below or add me on Social Media (links below).

Mark McManus

5 star reviews! Get THT Training Totally Free Below 


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! 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.


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)