MuscleHack is a natural bodybuilding & fat loss website run by one man…Mark McManus – a 37 yr old Exercise Professional in Ireland. I hope what I’m about to tell you will inspire you and make you see that you can build the body of your dreams. If I can do it, anyone can!




Wanna know a funny thing? These days, sometimes people say I must have great bodybuilding genetics. Haha – I DON’T! I never did! (here’s a list of genetic factors)

The truth is that I have crappy genetics. I was always a skinny guy – always. In fact, it was this very thing that lit my fire to begin training in the first place! I mean, how many times can a young man hear, “You’re too skinny” (by guys and girls) before he decides he’s going to do something about it?! So starting in my mid-twenties…I did something about it!

I never skip workouts. NEVER. I log the results of every single workout. My diet is on point. I always get my daily protein. And I’ve been doing all this non-stop for a decade! Don’t put my results down to genetics.

There is a genetic scale of…




Ectomorphs are naturally skinny people who find it hard to gain weight. On the other end of the spectrum, Endomorphs gain weight more easily.

I am definitely on the Ectomorphic side of things. Most people are to the right of me on this scale, with a few extreme ectos/hardgainers to the left of me.

I’ve made many many mistakes along the way in this game; mistakes that you don’t have to repeat! Just copy my current proven and scientific strategies…and you’ll succeed!




When I first started taking the iron game seriously in my mid-twenties, my goal was simple; build muscle quickly!

So I just lifted and ate everything in sight! Everyone was telling me I needed to “Eat Big To Get Big” – that old chestnut!

After a couple of years of this approach, I started to get sick of the belly fat I had gained and wanted to get rid of it. My body fat percentage was increasing and I knew I had to do something about it.

I had never been fat in my life; my best guess is that my body fat percentage shot up to around 22% at my peak. Not a good look on a naturally ectomorphic frame; the fat goes straight to my gut and hardly anywhere else! Picture a guy with thin arms, shoulders, chest, legs and big ol’ gut! That was me (I’ve since developed amazing tasty meals and sweet treats to gain muscle while enjoying healthy versions of all our favorite foods).

I tried haphazardly eating less and going for the odd run or cycle, but my attempts at losing fat weren’t very scientific and consequently my results were poor i.e. I’d lose fat, (a little fat) but I’d also lose muscle (far too much muscle in my opinion).

I tried low fat diets but they only caused me to lose fat in small amounts and again, I’d lose muscle along with it. Also, the results were frustratingly slow; sometimes less than 1 pound per week, sometimes none at all! I knew there had to be a better way to burn fat and obtain the body I desired.

All that changed when I finally decided that I was going to sculpt six-pack abs no matter what. I was determined to find the single most efficient strategy for losing fat and building muscle mass. After years of research I finally cracked that code! The correct calories, macros for optimal fat loss and still let you build muscle in the process (that strategy is now called Total Six Pack Abs).




So here are some pics of my progress through the years. I had to search through old pics at my mother’s house for these lol. Don’t forget to add me on Facebook, Instagram and Twitter to make sure you get all my latest stuff.

I’ll take you through my early years, late teens, 20’s and 30’s 🙂





(This was when I lived in the US for a little while. These pics were taken in D.C. and in Bethesda, Maryland)



At the same time as researching efficient fat loss, I had looked into as many studies and papers into hypertrophy – the study of how muscle is actually built.

Again, I didn’t realize it at the time, but all of this later became the Targeted Hypertrophy Training program (click to download), which has went on to transform thousands of people’s bodies all over the world. (P.S. I can transform your body with a personalized diet or workout that I’ll create just for you if you are interested – see my Coaching Page here).



So this was me just a few years ago. Reaching the point where I could look at myself and think that I had achieved what I set out to do…despite my less-than-desirable genetics.

If you download my THT training, do it properly, log each workout, and keep making progress, you really can’t go wrong.  It’s a no-fail system…and it’s FREE!

Download my totally free 3-day and 5-day/wk THT training routines; 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 in the shortest amount of time! Don’t worry, there’s no spam, no BS, no weirdness. You’re about to get the best gains of your life…



Great genetics? Certainly not! It’s years and years of never quitting, never missing a workout, and staying on top of my diet. In other words…hard work!

Quite literally, if I can do it, you can!

The way I see it, there are only 3 steps to getting anything you want out of life.

(1) Decide what you want. Most people don’t even take this step. Be specific and write it down.

(2) Find out the price that needs to be paid in order to get there (the effort, the skills required etc.).

(3) Resolve to PAY THAT PRICE – Period!

If you can do that, there’s really nothing stopping you. You’ll find that when you’re really ready to do something, everything else is ready too.

A winner never quits, and a quitter never wins.

Here’s my promise to you:

  • I will NEVER sell out.
  • I will NEVER recommend a product I don’t personally believe in.
  • I will NEVER share your email address with ANYONE (if you sign up for my freebies)
  • I will NEVER try to sell you something you don’t need.
  • WILL keep the vast majority of the work I do FREE of charge (including the MuscleHack app)

If you have any comments or questions, I’d be happy to read them and get back to you! Talk to me on        my FacebookInstagram or Twitter.

By the way, the story isn’t over. I plan on making my body better every single year. Age means nothing to me ~ Mark McManus 🙂

Click here to see Mark McManus' #muscle #transformtion from #skinny to #buff. From teens to 30s Click To Tweet

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.

Get The Free MuscleHack App!

FREE for iPhone & Android! Just go to the App or Play store and search for 'musclehack'.

The THT workouts are already programmed into the app so you can track your progress to make sure you are packing on new slabs of muscle!

You’ll also get all my latest tips for free in the app!

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.




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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)

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)