Just a quick one today. I wanted to show you the radical transformation of one of my Premium Mentorship clients. Why? It addresses 2 of the most common concerns I get from people: What about my age? Am I too old? Mark, I’ve been burned by online coaches...
Yep. A team of Brazilian scientists have found a NEW METHOD for getting more reps. This is SIGNIFICANT! So pay attention to this post. And share it if you have any friends who would like to know about this. It all revolves around AGONIST and ANTAGONIST muscles....
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT All serious lifters do body-part splits, right? ? I mean, splitting the body up into 2-3 body parts per session and training about 5 days per week. And...
In my last post I gave you guys a 3000 Calorie meal plan with higher carbs (low glycemic carbs and no sugar). Now it’s time to give you a 3000 Calorie low-carb plan (lchf). As you know, I’m busy putting together a whole book of meal plans so that you guys...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT Can you build muscle and lose fat at the same time? Bros say NO. Science says YES. I’ve written on this topic many times before with proof. But here’s...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Are you confused about the right macros for building lean muscle? 40/30/30? 60/25/15? I’m going to end your confusion and set you on the right path in this quick post. (And if...
Think you can’t eat fruit on a low carb diet? Think again. There’s no doubt that fruit is sugary. The type of sugar in fruits is called fructose. On a carb-cycling bodybuilding diet like the MuscleHack Anabolic Nutritional Strategy, fruits are surprisingly...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT You can know with mathematical certainty how long it will take you to get a six-pack. I’m about to tell you how. HOW LONG TO GET A SIX-PACK The...
We take a set to the last rep i.e. failure, then we wait. But for how long? My advice on this hasn’t changed one bit over the years and it’s built into my free THT training routine. So how long is the optimal rest period when our main goal is...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT You want more muscle. You want muscle growth continually over time. You want CHRONIC HYPERTROPHY. Chronic hypertrophy means that you don’t just...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT This is probably one of the most useful posts ever here at MuscleHack. While most sites will tell you how to work out how many calories you need to build...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT How many reps per set should I perform to build muscle? This has got to be one of the questions I get asked most by beginners and even some more experienced...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT Have you tried the 5×5 workout? Do you know someone who has? Were you frustrated at the lack of size you gained on the program? If so, this article is for you....
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT You can now tell how long it’s going to take you to get a six-pack AUTOMATICALLY just by plugging in your stats. In a previous post entitled “How...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Welcome to the best damn “how much protein” article on the web. Nothing...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT I firmly believe that this is THE bodybuilder’s diet. Nothing is going to pack on mass quite like it. You are about to be introduced to a diet that will...
Don’t be a hunchback! Building your body is a great idea, slouching isn’t. (click here to download my full free muscle-building workout) You don’t need to look like a marine, but a straight spine radiates confidence and actually makes you feel better. This is because...
A vitally important question and one you need to get right in order to both gain maximum muscle and limit fat accumulation on a mass-gain bodybuilding diet. NOTE: This formula has recently been made into a free downloadable calculator that does all the math for...
Ready For Gains? Targeted Hypertrophy Training (THT) DOWNLOAD THE WORKOUT FREE 3 x MUSCLE GAINS SIZE GAINS IN 2 WEEKS Broccoli rules! Want to get healthy or even lose weight? Broccoli needs to be included in your diet. 10 WAYS BROCCOLI IS GREAT FOR YOU...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan If you’re short on time but still want to stimulate MAXIMUM muscle growth,...
Ready For Gains? Targeted Hypertrophy Training (THT) DOWNLOAD THE WORKOUT FREE 3 x MUSCLE GAINS SIZE GAINS IN 2 WEEKS How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Guess what? ‘Men’s Health’ published a...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT Wait…have you downloaded my free THT workout yet for fast muscle gains? If not, click here to do that now. You’ll love the gains. (see here for...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT If you’re serious about adding new slabs of muscle, getting your diet right is absolutely crucial for your success! As strange as it may sound, there is...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT I want to clear up any confusion about supplementing with creatine. This is the DEFINITIVE guide to maximally effective creatine supplementation. In the past I have...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT You’re about to be LIGHT-YEARS ahead of 99% of the guys at the gym. And it’ll take just 10 minutes. What you’ll discover here will...
Ready For Gains? Targeted Hypertrophy Training (THT) DOWNLOAD THE WORKOUT FREE 3 x MUSCLE GAINS SIZE GAINS IN 2 WEEKS This is it! The last word in the ‘How Much Protein To Build Muscle’ debate. I’m going to give it to you straight with the...
Ready For Gains? Targeted Hypertrophy Training (THT) DOWNLOAD THE WORKOUT FREE 3 x MUSCLE GAINS SIZE GAINS IN 2 WEEKS (scroll down to see my new video) Wow! This protein product is trash! But they are really popular. Heck, the company was even taken to court...
Ready For Gains? Targeted Hypertrophy Training (THT) DOWNLOAD THE WORKOUT FREE 3 x MUSCLE GAINS SIZE GAINS IN 2 WEEKS (scroll down to see the video) I won’t lie. I didn’t like The Game Changers documentary on Netflix. Like I say in my new video...
Ready For Gains? Targeted Hypertrophy Training (THT) DOWNLOAD THE WORKOUT FREE 3 x MUSCLE GAINS SIZE GAINS IN 2 WEEKS I covered the Game Changers Movie “Gladiator claim” in my last article. Now check out this out – THE OX CLAIM. Here’s...
Ready For Gains? Targeted Hypertrophy Training (THT) DOWNLOAD THE WORKOUT FREE 3 x MUSCLE GAINS SIZE GAINS IN 2 WEEKS If anyone watched GAME CHANGERS and became convinced to go vegan – and if your goal is to build muscle – you need a SERIOUS...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT Many people have a real FEAR of overeating protein in a single meal because they’ve been led to believe that the body can only use so much in a single...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT The best bodies were built back in the 1970’s. The Golden Era bodybuilders, like Arnold Schwarzenegger, ate eggs. Lots of them! And if you’ve read...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT (scroll down for the video) This little video does a great job of explaining this concept. Have a watch! ~ Mark ? P.S. I know that putting together a...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT I’ve made my BEST gains over the last 12-18 months. In large part ,that’s because of the 5 x incredibly effective tips I’m about to reveal...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT You know that I LOVE new and exciting training techniques! I built whopping 9 of them into the New Advanced THT Training to force new growth. The best results from...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT (scroll down for the video) Watch this. Dexter Jackson is talking about how he builds muscle or “gets swole” with light weights. I don’t...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT (scroll down for the video) Need to get motivated for bodybuilding? Watch this right now (featuring The Rock)… Add me on...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT Can you build 14lbs of muscle in just 2 damn weeks?! Especially when we are told that we should only expect to build a few pounds of muscle per year (if we...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT If your weight loss has stalled, this may just be EXACTLY what you need to get things going again! This post isn’t aimed specifically at bodybuilders, but...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT What you’re about to read is exactly how I have built a big set of arms over the years. So here’s my promise… If you do everything I’m about...
Ready For Gains? Targeted Hypertrophy Training (THT) T.H.T. TRAINING IS 100% FREE DOWNLOAD THE WORKOUT This is it! If you want to build the maximum amount of muscle possible – you should be eating all 10 of these foods on a regular basis. Guys,...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE I love coffee! In fact, I might be addicted – though I have tried to quit in the past. But I love it too...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE Want bigger arms? Try this! On your next arm day on THT Training, wait until you’ve finished everything else...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (scroll down for video) I always wonder how people end up at such extreme weights. I just don’t understand how they...
Ready to try something NEW? Actually, it’s old. It’s Old-School, Golden-Era brilliance! Had you have walked into Gold’s Gym a few decades ago on Chest Day, you might have seen Arnold and his friends knocking out a chest set like this…...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE As a kid in my late teens and early 20’s, I’d often find myself in a shop being drawn to the magazine...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE Let’s get right to it. Here is a list of 20 high-protein vegetables. In addition to this list, I’d...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (scroll down for video) Remember Gregg Valentino? The guy with the ridiculously massive “synthol” arms? (He...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (scroll down for video)Steroid use is on the rise worldwide. Even in my own country. Here is an undercover documentary...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE When I read the results of this study…I was FLOORED by the results! I mean, we can actually boost this...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE If you think that eating a high-protein, bodybuilding-type diet is expensive, I can assure you –...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE There’s little-to-no sugar in my diet – unless it’s that one epic cheat meal per week. Yum! ? Here are...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (scroll down for video) Did you know that the best physiques in bodybuilding – the 1970’s Golden Era...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE If you’re on a low-carb or keto diet, fast-food isn’t necessarily off the menu…even at...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (scroll down for video) Steroids can be dangerous – we all know that. But you may even need to get a body part...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE Did you hear about Jenna Jameson’s dramatic weight loss transformation? She’s down 80lbs on a low-carb...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE TWICE THE SIZE GAINS! Want that? Read this and watch the video below… Y’all know by now that I love...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (scroll down for video) This guy, who calls himself the ‘BaldAdonis’, shared his story on YouTube. He’s...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE So a few months ago I was talking to a guy in a gym I frequent often during the summer months. As happens from...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (scroll down for video) Ever wonder if lifting weights can give you acne? Is it the extra testosterone? The...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (scroll down for the video) You know I love my egg yolks. And for years I’ve recommended you eat them too. The...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (scroll down for video) [DISPLAY_ULTIMATE_SOCIAL_ICONS] UK bodybuilder from Williams Fitness gets arrested with Lee...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (scroll down for video) [DISPLAY_ULTIMATE_SOCIAL_ICONS] I’ve talked about this topic before in my post ‘This...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (scroll down for video) Dorian Yates was and is one of the best to ever do it! His thinking was shaped heavily by...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE [DISPLAY_ULTIMATE_SOCIAL_ICONS] Well this is rather EXCITING! A study has found a way to almost DOUBLE your rate of...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (video is below) [DISPLAY_ULTIMATE_SOCIAL_ICONS] He’s huge. He’s muscular. But Dwayne “The Rock”...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE [DISPLAY_ULTIMATE_SOCIAL_ICONS] Want some quick advice? Don’t leave this page until you’ve fully read the 4...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (scroll down to watch video) Me and a mate were watching this again recently. It made us laugh our butts off! Vegan...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (scroll down for video) I’ve been asked if creatine can make your hair fall out more times than I care to remember....
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE (video is below, scroll down) Have you seen Dr. Thomas O’Connor’s evidence-based review of Rich Piana’s...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE [DISPLAY_ULTIMATE_SOCIAL_ICONS] Y’all know NOT to stretch before lifting, right? If you’ve been a follower of...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE Want to make DOUBLE the gains you are currently making? If so, I need to say something first… TOLD YA SO!...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE [DISPLAY_ULTIMATE_SOCIAL_ICONS] Recently there’s been a lot of buzz about viagra being great for muscle gains and...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE [DISPLAY_ULTIMATE_SOCIAL_ICONS] The last footage of the late Rich Piana has been released. It’s all in a new movie...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE [DISPLAY_ULTIMATE_SOCIAL_ICONS] Have you seen Mark Wahlberg’s crazy-ass daily schedule!? I don’t say that in...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE [DISPLAY_ULTIMATE_SOCIAL_ICONS] I could have called this post ‘The 20yr old 50yr old’. This guy is amazing...
Try this! It’s fun! ? And you might add some nice extra thickness to your biceps. While this isn’t a THT-recommended exercise, you could add a set or 2 of this AFTER you’ve finished your regular THT workout, just for experimentation and fun!...
WARNING: This is not what you think! What these 2 vegetables do is work to actually switch off something that prevents muscles from growing faster! That “thing” I’m referring to is MYOSTATIN…and if you’re not sure what that is, look at...
Here’s a challenge – if you had just 28 days to look your best, what would you do? I’ll tell you what I would do… 4 weeks isn’t a long time – but there are certain tricks and strategies we can use. Here are my 10 methods for...
Testosterone booster supplements don’t work. Nope – Tribulus Terrestris doesn’t even work. By the way, I cover all the supplements that work and don’t work in my FREE supplement guide! Get it before you read on – it’ll save you a...
You might be in for a surprise today! I’m going to list 5 x really powerful foods that build muscle…and I know many of you don’t eat them. Food trends and bad nutritional science has kicked these foods to the kerb. Bring them back! They work. They...
Shredded abs are the centerpiece! They just MAKE a physique. If you’ve never reached this goal of goals, you’ve no idea how good you’d look with a carved six-pack. Plus, it makes your whole body look better. You’ll have a V-taper waist, which...
If I were to say to you… “The more protein you eat, the more fat you lose.” Would you believe me? I mean, eating more protein than you need should just end up as stored body fat because of the excess calories, right? Apparently not! It’s the...
A lot of people do cardio on an empty stomach thinking it produces better fat loss. It doesn’t. I never believed in it. A few years ago I showed results from a study proving that it’s no more effective than fed cardio. In fact, it’s LESS EFFECTIVE at...
Ok, this is real. This is not a joke. If you drop an F-bomb while training, you’ll be stronger and knock out more reps. In fact, you’ll be about 8% stronger! Yes, there are studies to prove it! Think about this, when you stub your toe, or smack your finger...
I don’t do Intermittent Fasting (IF) and I’m pretty shredded. While it has become quite popular in recent years, my take on it has always been this… IT ALL WORKS OUT THE SAME IN THE END Assuming total calories consumed in a given 24hr period is the...
WATCH MY NEW QUICK VIDEO BELOW. Want to know the best damn protein to get when you’re on-the-go? It ain’t protein bars. Sometimes after I knock out a muscle-building T.H.T. Workout, I need to stay out for a few hours before I get home. So this is what I...
According to a new study, eating these for 30 days can add 2lbs of muscle, while at the same time, melting away 2lbs of fat…without changing anything else in your diet or lifestyle. You’ll never guess what it is? I couldn’t either. Here’s what...
Will a diet soda or zero-calorie drink prevent fat loss when cutting? I’ll tell you in a second. Do I drink them when cutting? YES I DO. But I need to qualify that… I stay quite lean all year – I train THT-style (download workout below) with a slight...
(video is below) It’s one thing to talk about a concept – it’s quite another to SHOW it being done. In my free THT training I talk about taking each set to positive failure. And in Advanced THT Training, we use techniques to go above and...
Ready for a cool, waist-shrinking exercise? Having a tight, narrow waist used to be important in the bodybuilding game, not so much these days…unfortunately! I think those bubble guts are gross. Anyway, today I’m not talking about any kind “spot...
I’ll start this with the bottom line: A VOLUMIZED MUSCLE IS AN ANABOLIC MUSCLE. That means it is willing and able to grow. So…you wanna grow faster? Ok! I’m about to tell you 5 ways to create MASSIVELY volumized muscle cells for the best gains...
How many reps per set produce the best size gains? And what the hell are Effective Reps? Remember what I’m about to say for later in the post – when we train, we want to DISRUPT HOMEOSTASIS to guarantee that growth has been stimulated. And I’m...
Intensity is the single most important key to making a muscle grow. No doubt about it! Even some people who used to disagree that taking a set to 100% (i.e. positive failure) was critical, have in recent years been forced to change their mind in the face of scientific...
This is fun! I want you guys to do this incredibly simple strength/grip test and let me know your results! Best place to tell me is on my facebook or Instagram. No special equipment. Just a bar to hang from – that’s all we’ll be using. And...
The NEW MuscleHack app for Android is here! And it’s great! Seriously. No joke. It’s GREAT! It has already been getting 5-star reviews before I announced it publicly today. This is where to download it on the Google Play store – it’s...
It’s time to put this issue to bed once and for all! And we can do it with science! A HUGE meta-study [1] or “meta-analysis” (which just means a study of all the studies) has put together the results of 49 “How much Protein” studies...
(video is below) Try this! It’s a Super-Intense “Multi-Set” for your arms that’s going to produce some nice new growth! That’s because it’s going to expose those arm muscle fibers to brand new levels of intensity! Those of you who...
Is post-workout nutrition a thing of the past? Take 2 minutes to read this – you’ll make better gains! I told you guys about a year ago that I no longer drink a post-workout shake after training. It’s now an intra-workout shake. I slowly sip...
This post could save you a ton of money…and maximize your muscle gains! If you seen my recent article in which I created a workout from just 6 exercises, I thought I would apply the same logic to supplements. I had asked myself the question, “If I had just...
I have one cheat meal a week. And to be honest, I eat whatever the heck I want – pizza, burgers, ice cream, sugary sweets – it’s all on the menu. But it’s one meal, so the damage is minimal. Sometimes, I need to Cheat Clean to avoid any fat...
In this Iron Game, the desire to get stronger, to get bigger and more muscular, is the primal urge! And if you’re on my free THT workout, I’m sure you’re already experiencing some stellar gains (Advanced THT is coming Monday 5th February – you...
Quick note before I start this: Advanced THT Training drops in 25 days! Monday 5th February 2018. Sneak peak here – Includes 9 x advanced “Shock & Awe” hypertrophy techniques – you’ve never trained like this before! ...
Guys and gals – wouldn’t it be a dream come true if we could make sure that all the food we eat…all those calories…goes towards muscle growth and not to fat gains? It can be done! I identify 3 main factors in getting the job done! Do...
Woah! It has come to my attention recently that a lot of you guys and girls are making a major mistake! So what happened? Last year I started my new personal coaching service. When devising shredding or gaining meal plans, I’d often ask how the trainee was...
I used to have really annoying pockets of fat under my belly button. This was my stubborn fat area. Most of us have at least one. Perhaps it’s your chest, thighs, lower abdomen (like me) or your butt. If you have one (or more), you need to read this!...
Ok, you want to get big. No surprises there. But you don’t want to do it like all the others – you’re not a “bulker”. You have no interest in getting fat in the muscle-building process. What’s the point of putting in so much time...
You guys remember when I told you that taking a certain type of protein as a post-workout shake produced no better gains that water?! Yep. The study subjects might as well have been drinking water in terms of its effect on protein synthesis – such is the...
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...
Ok, here’s the deal: So many people are settling for really crappy levels of fat loss (under 1lb a week). It doesn’t need to be that way. On the other hand, some are expecting ridiculous results (like 4-5lbs fat loss every week). Of course, when this...
If you ever look at cover models or “Insta-famous” peeps and wonder what their secret formula is, you’ll be disappointed. Fact is this: they work hard. And they’ve developed habits that 99% of the population haven’t cultivated yet....
In lifting, the word “cadence” refers to the speed at which you lift and lower the weight….and it’s A LOT more important than you currently think. In fact, it could build 3 times more muscle if you get it right. That’s right, scientists...
One thing is certain: if you’re really serious about succeeding in the iron game, you need to make sure you’re hitting your daily protein requirement. Without it you just can’t grow. Shoot for 1g protein per pound of body weight. And get on my free...
Let’s put this thing to bed once and for all. Still, to this day, I see posts on blogs and social media by people who claim to be “experts” declaring that you have to eat 6 or more times per day to build muscle because the body can only absorb about...
Protein Synthesis refers to the rate at which your body builds muscle. And I’m about to tell you how to jack that up 45%. Interested? Of course you are! I would be! So…do you eat eggs? You should. They are a perfect muscle-building food. No, seriously,...
Yes, I know you’ve heard that you should do high reps when cutting. By high reps I mean at least 15, and sometimes 20 or more reps per set with lighter weights. Problem is…it’s total B.S. There’s something you need to understand… E.P.O.C....
Ok, so a vox pop showed the following 9 body types to women and asked which one they preferred. The answer might surprise you a little. Before you see the results, let’s make it a game. Here are the 9 body types. Pick which one you think most women will like...
Ever hear this? To build muscle you need to be in caloric surplus To lose fat you need to be in a caloric deficit …therefore you can’t build muscle and lose fat at the same time. Yeah, that old chestnut. The singular belief that has caused many lifters to...
Did you catch my post from 2 days ago? In it, I laid out Arnold’s Golden 6 workout – go get it if you didn’t already. To continue the Arnold theme, today I want to delve into 3 things Arnold got right back in the 70’s. 3 things that were...
It was called The Golden 6 Workout. Arnold used it early in his training career. And it’s a 3-day full body routine. Which reminds of the legend Mike Mentzer, who also used and recommended 3-day full-body training plans (especially earlier in his career)....
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
There is a very simple way to jack up your growth hormone, IGF-1 levels and reduce catabolic cortisol levels first thing in the morning. And importantly, this advice applies to you whether you’re currently cutting to get shredded, or eating to fuel maximum lean...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Check this out: I was recently reading an article as part of my research by world-renowned coach Christian Thibaudeau (from Quebec, Canada). He admits near the beginning of the post that, “I’ve been forced to rethink my stance” on whether or...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
Make serious muscle gains. Download my free THT training package. THE BEST EXERCISES + BEST REP RANGES + RIGHT NO. OF SETS + BEST TRAINING FREQUENCY = THE BEST AND FASTEST MUSCLE GAINS POSSIBLE 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO...
If you want to make serious muscle gains, download my free THT training package. 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO DOWNLOAD NOW If you’re like I used to be, you probably add 1 scoop of whey (and 5g creatine) to water or...
If you want to make serious muscle gains, download my free THT training package. 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO DOWNLOAD NOW Since I’m a “clean eater” (except 1 cheat meal per week) I was recently...
If you want to make serious muscle gains, download my free THT training package. 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO DOWNLOAD NOW Hey guys. I used the word “Unbreakable” in the post title as I believe these rules are...
If you want to make serious muscle gains, download my free THT training package. 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO DOWNLOAD NOW Abs are the centerpiece of an awesome physique. Not only do they look great, but having a...
If you want to make serious muscle gains, download my free THT training package. 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO DOWNLOAD NOW Since muscle tissue IS protein, we all know that without sufficient protein, you cannot build any...
If you want to make serious muscle gains, download my free THT training package. 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO DOWNLOAD NOW I’m a big advocate of that fact (yes it’s a 100% fact) that for complete muscular...
If you want to make serious muscle gains, download my free THT training package. 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO DOWNLOAD NOW I highly encourage you NOT to buy these Lenny & Larry’s Complete Cookies....
If you want to make serious muscle gains, download my free THT training package. 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO DOWNLOAD NOW Why do steroid guys make such rapid gains? The answer is Hormones. Today I’m going to...
If you want to make serious muscle gains, download my free THT training package. 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO DOWNLOAD NOW You want to get serious about this muscle game? You can’t make up your diet as you go...
If you want to make serious muscle gains, download my free THT training package. 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK HERE TO DOWNLOAD NOW Here’s 10 ways to build muscle faster – and I’m sure most of these tips are...
Anyone can have a six-pack. Why not? Think about it…. At the end of the day, it’s just a matter of fat loss. Men have to get below 10% body fat. Women under ~17% (use my online body fat % calculator here to get yours). We all lose 1lb of fat for every 3500...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE Drop sets produce better gains! Are you doing them? Read this and get better results faster. Simple. I’ll...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE QUESTION: Hi Mark. I am working out at night and drinking a protein shake following. I don’t eat until late...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE Optimal Sleep = Optimal Gains You probably aren’t getting the best gains possible if you aren’t...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE Hey guys. I just quickly wanted to share some recent feedback with y’all to help light a fire under you! I...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE Want better and faster gains? Cool. Me too! So watch my latest video on 4 exercises that everyone seems to think...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE When I cut, I keep it simple. Taking in less calories is enough of a pain in the @ss, we don’t need to also...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE So this guy decided to drink no alcohol and take in no sugar for 1 month. Here’s what happened…...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE Anyone that’s been in this game for a few years knows that one of the most annoying things you’ll ever...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE On the go a lot? I was over the weekend and had my “portable protein” with me (gotta fuel that growth...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE The amazing testimonials just keep coming in for my flagship shredding program – Total Six Pack Abs. The...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE MuscleHack Show Podcast 9 – How Fast Can You See Muscle Gains? Listen to my new podcast here (show...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE The day has arrived. For the first time ever, I’m now available to hire for personal coaching! If...
5 star reviews! Get THT Training Totally Free Below 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE There was a Golden Era of bodybuilding. The guys had big, symmetrical bodies with small waists (the coveted V Taper, not the...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE There is one exercise that ranks amongst the most ineffective movements in bodybuilding. If you’re doing it,...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE Apart from the snakeoil salesmen in this industry, what you’re about to witness is pretty much everything I...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE Implement these 6 tips for at least 4 weeks and I bet you’ll see better muscle gains! You see, muscle growth...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE Just a few weeks ago, a 22yr old student at Iowa State student called Kyle Thomson, died following a bench pressing...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE When you get your carbs right, they will help fuel muscle growth at the fastest rate possible. Cool! But…...
5 star reviews! Get THT Training Totally Free Below (or buy on Amazon) 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE ? CLICK TO DOWNLOAD FREE A Millimetre A Day Makes You ‘Go The Extra Mile’ This will help you achieve your goals in 2017....
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Here’s a Christmas video I made with my daughter. It’s called, “What it’s like to be a Dad on Christmas Day”. If you’re a father, you will relate...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan The whole bodybuilding orthodoxy is responsible for misleading many lifters out there. Whether it’s deliberate or not, I don’t know. But there’s more money to be...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan 2017 is just 3 weeks away. Are you ready for your best gains ever? Good! Me too. And I got you covered…for free! Targeted Hypertrophy Training (version 7) is here right now for...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Ok. No pre-amble today. I’m just going to list the juicy new features I have lined up for 2017 for y’all! I can’t wait. This is going to be the best year yet! And...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I’ve written before on “Gains Killing” mistakes. But today I’m gonna emphasise 5 different mistakes that are SO COMMON that you are probably making at least 2...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Most people start out on the journey to getting ripped with good intentions. The only thing that stops them achieving that coveted six-pack is a loss of motivation. So I’m going...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan When you have an hour or so to relax, I highly recommend you watch this Underground Seminar by the late Mike Mentzer. One of my favourite parts is when he is talking about going to...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan 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...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Hanging Leg Raises are simply one of the most effective ab exercises ever. They are very much a part of my free THT Training. Why? Because there is resistance placed on the abs at...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Having a slow metabolism sucks! But I’m going to tell you yourself are causing it! Yes, you put yourself in this situation. BUT HOW IN THE HECK DO YOU KNOW? Today I’ll...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan The bodybuilding orthodoxy would have you believe that you can hope for 3-5lbs of muscle gain in a year (as a natural lifter). I say you can hope for 12lbs per year, if not more...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Are you doing Decline Tricep Extensions as part of your current free THT Training cycle? If not, I want to encourage you to factor them into your next 10-week training cycle. They are...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Did you hear about the magician Penn Jillette’s weight loss? It’s an interesting story and I’ve watched loads of videos on YouTube of him talking about it. (If for...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan These 12 foods will promote an anabolic environment in your body, or in simple terms – help you build muscle fast! Couple them with free THT training to be certain you are...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan QUESTION: Mark, is it really safe for me to take creatine? ANSWER: Yes. A million times yes. Fact is, creatine is the most studied supplement ever, and it has been shown to be safe...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Why did you get into the iron game? Be honest. It was probably driven to some extent by insecurity. You didn’t like how your body looked. You were too skinny, too fat…too...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I’m sharing this post from my Instagram. Add me there. Couple months ago I did a little experiment to see how I would look after 7-8 days on straight keto – not for any...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan 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...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Do you remember the awesome pics sent to me by a guy called Stuart Riches a few years ago? At 39 he got shredded from a starting position over 20% body fat. Well he sent some new pics...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I’m sharing this post from my Instagram today. Add me there. My facebook here. * HOW TO HAVE A GOOD DAY… If you want something out of your day, you need to first put...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan You’ll find this really useful! I decided to put together a list of all the little things I buy when I’m starting a cut. These items are everything I use to make the...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I mentioned this was coming a few days ago on my Facebook. Now it’s here. New MuscleHack merch is now available! This is the store link, guys… MUSCLEHACK MERCH STORE...
The title of this article itself is great advice. It’s probably the one thing that most lifters forget, which results in a loss of meaningful progress. Listen…this is bodybuilding. The clue is in the name – to build the body. If you want your muscles...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan This is from my Instagram today. A photo posted by Mark McManus ? (@mark_mc_manus) on Oct 11, 2016 at 5:41am PDT Look at this picture… This perfectly summarizes my point:...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I’m typing this at 9am on Monday morning. And if I’m typing, I’m not training. Why not? I train in the late afternoon/evening (most times). I’ve tried...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I’m sharing this post from my Instagram today. Add me there. My facebook here. P.S. If you’re not lazy and want to use the same workout as I do to build muscle, just pop...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Sometimes the difference between you and the guys/girls that already have the body you desire is just 1 or 2 factors. But they are putting them into practice every day. The difference...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan ASK MARK: DO I COUNT PROTEIN TOWARDS MY CALORIES FOR THE DAY? ANSWER… I had the opportunity during the summer to look trough someone’s diet to help him fine-tune it. His...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I get asked A LOT about the relationship between muscle soreness and muscle growth. Is it a sign that growth has been stimulated? What if you never get DOMS (delayed onset muscle...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan It’s here! The MuscleHack 100% Free Supplement Guide You can read it on any mobile device or computer. Grab it free below. You don’t have to go to your email to click...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan The THT Exercise Bank is a full list of exercises to use on the free Targeted Hypertrophy Training (THT) program. These are quite simply the best and only exercises you need. They are...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I know I’m not the only one. Do you ever hear any of the following from friends/family? Let me know… (1) WHAT THEY SAY: “When you get older, that muscle will...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan If you want to know what supplements actually work (and which ones I take), pay close attention to this strictly no B.S. article. If you want all the help you can get to build...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
Can I give you my free workout?Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT) * 100% FREE * SIZE GAINS IN 2 WKS * 3 X MUSCLE GAINS CLICK TO DOWNLOAD THE FULL ROUTINE (or...
The Single Best Way To Train For Size GainsTHT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE ? CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's...
The Single Best Way To Train For Size GainsTHT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE ? CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's...
The Single Best Way To Train For Size GainsTHT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE ? CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's...
The Single Best Way To Train For Size GainsTHT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE ? CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's...
The Single Best Way To Train For Size GainsTHT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE ? CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's...
The Single Best Way To Train For Size GainsTHT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE ? CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's...
The Single Best Way To Train For Size GainsTHT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s free ? JUST CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan I always enjoy receiving positive feedback from my readers. It makes me want to do more more work. Great work. Helpful work. Positive work. Life-changing work. One of the latest...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan QUESTION: Is Man Flu real? ANSWER… Firstly, what a question! lol Yes I believe man flu is real. Us guys have a rougher time with the flu than the ladies. And here’s...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan QUESTION: Mark, I’m doing the 3-day per week full-body THT routine, is it OK if I add 1 more set for certain body parts? So that would be 3 sets to failure? ANSWER… If you...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan What do you think about how modern bodybuilders look? Seriously though. Compare it to the Arnold era. I know which look I prefer. And the distended bellies is just not a good look at...
I love weighted dips. Using my own body weight alone ended years ago for me, and I’ve been piling on weight around my waist ever since. Dips are extremely effective in hitting the chest, triceps, and shoulders. In fact, they’ve been referred to as the...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Question: Mark, will lifting weights stunt my growth? Answer… Short answer to this one: Noooooo. lol Placing a weight on your body does absolutely nothing stop the genetically...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Question: How do I deal with criticism? I find it hard to take sometimes. Answer… Remember this: No-one ever erected a statue to honor a critic. Imagine you’re on a...
How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Question: Mark, can I do back-to-back 3-day training cycles? Answer… Yes! This is no problem at all. In fact, I personally have done back-to-back 3-day full-body...
Ready for serious leg growth? And I mean leg gains like never before? Alrighty! Below is a list of results from the Leg Blast experiment I ran at the beginning of January 2016. See my original post from December 2015 where I put the call out for “lab rats”...
It’s still early days in 2016, so if you are serious about the making the gains you’ve always wanted this year, here are 6 tips you’re gonna need to see. I’m doing all of these. Are you? (1) WHEY IS THE BEST PROTEIN Whey protein...
I was recently contacted on Instagram by TopShelf Kittie, who wanted to tell me she was beginning the THT training 3-day full body routine. My Instagram is here – add me 😀 She made the following YouTube video to document her journey. Check it out… ...
How much sleep are you getting per night? It may not be enough. In a recent post I called ‘Why You Didn’t Build Muscle In 2015’, I put the number 1 issue as… You’re not getting enough sleep. I didn’t put it as no.1 because...
As a Muscle Hacker, your goal is not weight loss. It’s FAT loss. The big problem with most conventional advice (especially marketed towards women) is that you lose muscle tissue in addition to fat. So even if you’re successful in losing weight, your actual...
If your muscle-building efforts didn’t yield results in 2015, I have the answers for you. There’s a reason for everything in this world. And lack of bodybuilding progress can also be explained…so read this post to ensure 2016 is the year you finally...
Want bigger legs in a hurry? I can get that for you…if you’re willing to do the work! If you missed my announcement a couple weeks ago on facebook, check this out… Right now I’m at Stage 4 😀 So here’s the deal…...
So this is shocking stuff. There have been conflicting studies on this issue for years. Some say soy protein is bad for you. For example, there has been talk of lowered testosterone levels or testicular shrinkage. There’s a good write up on soy and men’s...
I’ve stated before that 1 rep range beats them all for size gains, and that’s 8-12 reps per set. When rep ranges are too low, you make more “neural” adaptations and some strength gains. See these 2 articles for more: Why 5×5 workouts are...
I’ve been recommending people train to failure for years. It’s the only way to get 100% out of every set. Nevertheless, I sometimes get asked…is it really necessary to go to failure in every set? Every single set? Short answer – yes. If you...
Ever wondered if it is possible to speed up your metabolic rate? People talk about this, but is it realistic? You’d burn more energy at rest, not to mention just feel better (did you know that anything that tends to speeds up your metabolism, puts you in a...
I recently gave a list of the best proteins to use at night-time. It’s a really useful article and I highly recommend you read it here. To recap, I said that in order to stay anabolic all night and fuel growth, you should be opting for: Eggs Fish Beef Chicken Or...
D.O.M.S. is a pain in the ass – sometimes quite literally (day after leg day). Is it possible to reduce the pain? Actually, yes it is. Here are 5 ways you can reduce DOMS… (1) TAKE CAFFEINE Surprised? Apart from improving in-gym performance,...
Targeted Hypertrophy Training version 6 is here! I totally believe this way of training to be the best way on the planet for making size gains (hence the “targeted hypertrophy”). And all these guys who made massive gains are with me! Even...
Well all know those guys who eat a protein meal every 3 hours to keep themselves ‘anabolic.’ They’ve been told at some point that this is the optimal way to eat since the body can only absorb 30g of protein per meal. This is just wrong. And very...
Pay attention to the following 7 points that I’m going to make. Because if you are making 1 or more of these mistakes, you are most definitely not making the gains you could be! (1) SKIPPING WORKOUTS This is a MUCH bigger deal than most...
This article, in just 4 words, contains the best tip you’ll ever hear for building muscle. You ready for it? And when I tell you, will you put it into practice? I hope so. Here it is. Just 4 words… 4 WORDS: MAKE YOUR MUSCLES WORK What...
Man, do I ever get this question a lot. It’ll usually go something like this… “Mark, I’m at XX% body fat and XXlbs. I’m not sure whether I should cut or focus more on gains for another while before cutting.” For me, it’s all...
In my most recent blog post on Monday, I told you how to get rid of stubborn belly fat. Here is a guy who took my advice a number of months ago and put it into practice. And like everyone else who does so, he succeeded! He is Dany, who lives in Boston, Massachusetts....
Yes you CAN remove that stubborn, unwanted fat from the front of your abs. But the solution is probably not what you think. The fact is that if the fat on your midsection is too think, you WILL NOT see your abs. Naturally then, so many people get in touch with me on a...
My advice: Read this article – it’s important. Much is made of nutrient-timing during the post-workout period, and rightly so. This meal (usually liquid) is essential for kick-starting the anabolic process after the catabolic activity of working out. But not...
You know you can build muscle at any age, right? And if guys in their 50’s and women in their 40’s are getting muscular and ripped and you’re not, you have to ask yourself, “Why aren’t I?” You have no excuse. Ok, actually, you do...
Guys, I’ve created a new easy Quick-Start Infographic for THT Training! I think it’s pretty cool. I wanted a quick and visual way for people to get started with THT. Basically, I want anyone coming to my site to be able to know exactly how to train within...
One of my Instagram followers had the genius little idea recently to tweak one of my older recipes and make these delicious high-protein coconut-covered chocolate balls. By the way, I share some awesome stuff on Instagram – you can follow me here. So a follower,...
Here it is: The full and new THT Exercise Bank. It’s a full list of every single exercise that produces maximum muscle growth. These are quite simply the BEST and ONLY exercises you need. They are the best as determined scientifically by Electromyography tests...
You’re about to see yet another example of the power of free THT training. And please note that what you are seeing is a difference of just 6 weeks! This MuscleHack reader, Serge Ouellette, had been training 6 years up until the day he found THT (see his before...
Let’s hear it for the girls! The girls of MuscleHack that is. I decided to put together a post detailing some of the women who have taken my training and dietary advice and made radical changes in their bodies (and lives). It has been my pleasure to help these...
If you want the biggest, best, and fastest gains possible – you need to ensure that you can check off all 6 points on this list. No matter what diet you choose for your muscle-building campaign, there are certain fundamentals that you should adhere to. It could...
Have you ever lost muscle when trying to cut fat? I’m sure you have. Me too – years ago before I knew what I was doing. Despite what some would have you believe, this is NOT inevitable. You do not have to lose muscle when cutting. If you don’t want...
You can have a six-pack. You hear me? And it ain’t that difficult to achieve once you know what you are doing. And how about getting there while minimizing hunger? Wouldn’t that be great? And what if you didn’t need to do any cardio? I like that. I...
Today I’ll give you 5 tips that will undoubtedly improve your gains…if you use them. My training has hardly changed over last 5 years. It’s still intense with enough rest between workouts for full recovery and growth. However, the 5 points below are...
. If you don’t rest enough, you don’t grow enough.~ Mike Mentzer I’ve tried to explain this concept ’til I’m red in the face. However, some people still don’t get it. I don’t really know why, so I’m going to try and...
Yes – CARDIO SUCKS! And it’s true – you don’t need to do it. Great news, eh? But do you believe me? Today I’ll prove it. It doesn’t matter whether you’re “doing cardio” for health/cardiovascular benefits, or to aid...
Did you see my recent post on 6 muscle-building techniques you’ve never heard of? If you haven’t applied these techniques, you’re leaving gains on the table. Go read it, it’s awesome. You’ll see that number 3 on that list was...
Do you know that the most effective bicep exercise is? Well, fairly scientific findings revealed that it’s actually the concentration curl (Arnold style- see here). Having said that, they didn’t test cable preacher curls, which are my all-time favorite....
Today’s post is short, but powerful. It contains key information which will produce better and faster gains. I’m sure most of you have heard many “experts” recommend that you change your routine frequently to ignite new gains – sometimes...
Can daily meditation give you bigger muscles? Something you may not know about me is that I meditate on a daily basis. Or in modern terminology, I practise mindfulness every day. Sometimes just as little as 5 minutes if I’m pressed for time. What you also...
Did you see my recent article where I spelled out 5 mistakes people make that kill their gains? Well, there are also certain things that all successful guys do in this game. The guys and girls who have achieved their goals (me included) all do the following 6 things....
I was going to call this article ‘How to Install a Successful Person’s Mindset into your Brain’… Because that’s essentially what this is all about. I think you’ll love this post. It may even change your life. Even Will Smith agrees...
I’ve got a real treat for you today… the world’s cheapest pre-workout supplement. Depending on how often you train you can get up to almost a year’s supply of this POTENT pre-workout for $40!! You can get up to almost a year’s supply of the POTENT...
When I started training years ago, my goal was simple: I’m too skinny, let’s build some damn muscle! As it turned out, the learning curve was a lot steeper than I had thought. Everyone had an opinion…and I listened to nearly all of them. Most of it...
This is one of my all-time favourite meals when I am cutting. It is ridiculously easy, high in protein, and contains no carbs or fat whatsoever. Even better, there are only 2 ingredients: (1) 2 x egg whites (2) 1 x tin tuna drained of water/brine As any of you guys...
. MuscleHack Show Podcast 5 – How Many Sets To Do & How Many Times To Train Per Week *The play button is at the bottom of this post*. Or… Listen on iTunes Here [uk iTunes here] (please do leave a positive review, guys – thank you) YouTube...
Myth-busting time! It’s been probably about 7 years since I last dumped dextrose into my post-workout shake. Why did I stop? Adding carbohydrates to your Post-Workout (PWO) shake has no impact on fueling muscle growth and can only serve to add needless sugar and...
Yes you read that title correctly – subjects apparently gained an average of 3.3lbs of muscle in 6 days. And I’ll show you what they did. It became known as “The Nautilus North Study”. Published in the November 2005 issue of Ironman magazine, the results...
Would you like to be mentally tough? To feel confident. Maybe even invincible? Imagine feeling stronger, more assertive, and more in control of your own life. Also, imagine you could develop resilience to bounce back from the life’s set-backs much...
Can women get ripped in their 40’s? Even mothers who have given birth 4 times? YEP! (please read this post to the end because I have a bit of a “wake up call” for you men reading this) I was recently contacted by Davina Friese who told me that she is...
Ephedrine as a weight loss supplement was BANNED in the US on April 12th 2004. The death of Steve Bechler put the nail in the coffin for ephedrine. However, a forensic investigation by New York City Medical Examiner Dr. Michael M. Baden concluded that Mr Bechler,...
Apart from the “Compound Exercise Only” heads in this game, the group I find most annoying is the “Total Volume” people….grrrrrr. Do you know what I mean? They multiply the reps and sets completed by the weight lifted to arrive at a...
Summer 2015 is around the corner. And that always means one thing…it’s time to get ripped up! Getting a lean, defined six-pack is actually one of the most difficult things to achieve…when you DON’T know what you’re doing. And you’ll...
If you’re training 5 times a week, you could be wasting your time (well, wasting 2 days anyway). In a recent article (here) I demonstrated how 3-days per week was equally effective to training 5-days per week for building muscle i.e. a 3-day full body routine VS...
Let’s get straight to the point… If you want to build more muscle, or are reaching plateaus in your gains, you need to find ways to start jacking up the intensity levels. We want to absolutely maximize muscle fiber recruitment, metabolic stress, muscle...
Getting the body you want requires PERSISTENCE. Persistence requires a state of ongoing MOTIVATION! So if you want to achieve your goals, this post is worth its weight in gold to you. I’ve listed 10 “golden nuggets” of motivation that will keep you...
Would you like to pack on muscle mass but still stay lean all year round, too? It’s possible. Actually, it’s not just possible, but VERY do-able. I do it. And how do you think all those fitness models stay so lean all year round? By the way, if you are...
This post is deliberately brief because I NEED you to read it! If you haven’t been getting the results you so desperately want from your training, you NEED to read this one. I’ve linked out to other MuscleHack articles if you require more in-depth...
. MuscleHack Show Podcast 4 – How To Build Muscle & Lose Fat at the Same Time *The play button is at the bottom of this post*. Or… Listen on iTunes Here [uk iTunes here] (please do leave a positive review, guys – thank you) YouTube here | ...
Here it is. My full killer arm workout! This is how I’ve built a set of thick and muscular arms over the years. Now you can too. All the variables for a superior workout are here: The correct intensity The correct volume The very best and most effective...
Great news! Something I’ve long suspected has now been scientifically verified! HUMANS CAN BE TRAINED TO LIKE HEALTHY FOOD 😀 Our tastes are formed early in our lives – in those first few months. The bad news is that a recent study found that 53% of...
If you want bigger arms, watch this video! Remember, the triceps take up 2/3rds of your arms. The biceps 1/3rd. So you really need to work those tri’s effectively for thick, muscular arms. Decline Tricep Extensions fit the bill extremely well! I’m doing...
I’ve been saying for years that cardio is ineffective. I’ve also said that resistance training like lifting weights IS cardio. And if you can’t understand the preceding sentence, read my in-depth article on it here. Today I want to share a study on...
The first and only discount on my Buff Baking muscle cookbook is here – and it’s HUGE! I’m offering $12 off the $27 retail price, which is 45% off! You can bag Buff Baking over the next 48hrs for just $15 (about £9.75). Simply click ‘ADD TO...
This is it. My own POWERFUL chest workout. Straight from the pages of THT Training and how I’ve sculpted an awesome set of pecs over the years – yes my pecs are probably my favorite body part 🙂 All the variables for a superior workout are catered for here:...
The single most effect chest exercise is… The Decline Dumbbell Bench Press. That’s according to a study I talked about in 2014 (along with the best exercises for every body part). You can read all about it here – The Top 12 Exercises. It simply...
Let me be upfront and get the controversy out of the way early… Partial Chest Flys are a much more effective exercise than Full Range Chest Flys. Why do I say that? After a few inches from the bottom of each rep, there is very little resistance placed on...
. MuscleHack Show Podcast 3 – Run on Fat with Donal O’Neill One of the most enlightening conversations I’ve ever had! You’ll love this interview with Donal O’Neill. *The play button is at the bottom of this post*. Alternatively, you can...
The “modern man” has a lot of work to do. A lot of men aren’t men anymore. How did it happen? I’m not 100% sure, but it needs to be addressed. There are 3 qualities especially that I have noticed in many men today. These qualities are so...
Getting the right weight, and the right rep range is critical to your success in this game. In a recent article I debunked the idea that the hormonal release from compound-only routines (like 5×5) was sufficient to stimulate maximum muscle growth. This is called...
If you’ve tried and failed to get a six-pack in the past, this post is for you. It shouldn’t be so puzzling. Once you really get these 6 points, you’ll know where you went wrong. (1) You’re just eating too damn much. Always keep in mind...
THT version 5.4 has arrived! Get the very latest edition of the most growth-promoting workout on the planet – free! If you are already on the MuscleHack subscriber list for THT updates, check your email! The download link has already been sent (make sure you...
If you listened to the very first MuscleHack Podcast, you will remember that I said that the whole business of building muscle is about one thing… Recruiting and stimulating the maximum number of muscle fibers possible. With this in mind, it can be confidently...
MuscleHack Show Podcast 2 – 7 Ways To Not Feel Hungry When Cutting *The play button is at the bottom of this post*. Alternatively, you can listen here: Listen on iTunes Here [uk iTunes here] (please do leave a positive review, guys – thank you) Soundcloud...
You want more muscle. I get it. And you’re tired of taking people’s “opinions” on what works. I get it. No problem. Here’s 5 strategies proven by science to increase muscle mass. No opinion. No nonsense. If you can’t check off all...
What would you say if I told you you could add 2 inches to your chest, maybe more, in a week? That’s precisely what happened to a bunch of volunteers I recently had go through an insanely intense chest workout (up to 3 times a week). I devised this program based...
MuscleHack Show Podcast 1 – What It Really Takes To Build Muscle 4 Keys to Igniting New Gains *The play button is at the bottom of this post*. Alternatively, you can listen here: Listen on iTunes Here (please do leave a positive review – thank you)...
If you saw my post from last September on a 2014 study that sought to find the best biceps exercise, you will have noted that Concentration Curls topped the list (from electromyography tests.) So what I want to do today is give you guys a video tutorial of how best to...
So a reader recently pointed me to a video claiming that overtraining was a myth. The point being made is that more work = better results. Basically, the old ‘more is better’ mantra. Watch his short 1 minute video here… The video is by CT...
This is an important post for your fat loss success. Will going into ketosis produce better results than a regular low carb diet? Controlling your carbohydrate intake, eating fat, and getting your daily target of protein is THE optimal route for fat loss, and has been...
You can fuel muscle growth in a matter of minutes in the morning. Here is a quick and easy way to get 35g protein for breakfast. As a bonus, it tastes like a dessert! This is suitable for anyone on my GLAD gains diet, or any higher-carb diet. All you need is: (1) 1...
Author Brendon Burchard says… At the end of our lives, we will ask ourselves 3 questions: Did I live? Did I love? Did I matter? Personally… I want to matter. I don’t need to change the world. But I want to have positively influenced...
I no longer take post-workout shakes. And I recommend you no longer take them either. Let me clarify…I still take a whey shake (with some creatine in there) – I just drink it DURING my workouts, not immediately after. In fact, I’ll start sipping on...
Want to start THT? Have you trained THT-style before and are wondering whether or not to do it again? You should! I’m unapologetic when I say I fully believe that you’ll make better gains on THT than on any other program out there. And don’t put it...
If your traps aren’t where you want them to be, I’ll tell you how to get them growing again. Recently a reader commented on one of my videos that my traps had come along in recent times. He was right! Traps have always been a stubborn body part for me. But...
It’s a long-held myth that in order to gain muscle, you have to accept getting fatter too. It annoys me. It’s wrong. And there are many examples of people all around the world (myself included) who are consistently demonstrating that it isn’t true....
Incredible. Absolutely incredible – that’s all I can say! A few weeks ago I put the call out for some guinea pigs to test out a new workout I had designed to increase chest size in a super-short period of time. I was confident…but now I’m blown...
Men, if you want to be more attractive to the opposite sex, you should read this post. There have been many studies designed to find out what women find sexy in a man. I’ve looked at a few and put down the top 6 options with some commentary (don’t ask for...
I haven’t written one of these posts in ages. The volume of dumb and crazy emails I get has decreased over the last year. I think it’s because I scared these people off with my last couple of posts on the issue – here and here. I’ve hidden any...
Want a bigger chest in a hurry? I can get that for you…if you’re willing to do the work! If you missed my announcement a couple weeks ago on facebook, check this out… After arms, the chest is the one body part that people continually contact...
You know the term “Skinny-Fat”? It’s basically when someone who has a predominantly “ectomorphic” body type (skinny, not much muscle) has accumulated fat in all the wrong places. People like this tend to store fat on the midsection and...
If you need some renewed motivation for your training, read this post! It contains comments from social media from Muscle Hackers producing astounding results with THT training. We’re talking pretty phenomenal muscle gains alongside fat loss. If your training...
A debate has been raging for decades (but especially over the last 10-15 years since the Atkins diet gained worldwide popularity) about whether or not a low-carb diet has a “metabolic advantage” over other nutritional strategies. A number of years ago I...
In this day and age, many “superfoods” are over-hyped…but kale really is great! I’d highly recommend you get more kale in your diet. Here’s 7 reasons why kale is good for you: (1) Vitamin K One serving of kale will give you...
Don’t get scammed. Don’t waste your money. I’ve been saying this for years: MOST bodybuilding supplements are garbage and don’t work! In contrast to my recent article on the best bodybuilding supplements, I’ve put together a list of the...
This post is deliberately short, but its value cannot be overstated. Implementing this advice will stimulate more muscle growth right from your very next workout – I guarantee it. When is a set over? In THT training, we go to positive failure i.e. the last rep...
Steve Austin hates his shoulders! And “Big Sexy” Kevin Nash hates his legs! They talk about it together in the video below. Do you hate a certain body part that you just wish would grow faster? You’re not alone! Even guys you wouldn’t think...
Should you take whey, BCAAs, or both? Are you missing out on gains if you don’t? No-one doubts that these products can be effective for building muscle. But do you need both? Or is one better than the other? (for an extremely effective way to train to stimulate...
You know…sometimes being a buff guy (or girl) SUCKS! Don’t get me wrong, for the most part it’s AWESOME. But there are certain aspects of this lifestyle that really blow lol. So for giggles, I’ll share my own 5 reasons why it can suck to have...
I LOVE my cheat meals. Fact is I’m no different from most people: I love the foods that are bad for you. I just don’t eat them. It’s called discipline. However, as I’ve talked about before, I employ the “80/20 Rule” in this i.e....
If you are in need of a quick protein fix and are on a low carb diet, paleo diet, or are currently cutting, you’ll love this easy recipe. It’ll deliver a whopping 43g protein and is a great portable meal. This is another recipe my friend Jim Harte gave me....
If you’ve a profile on any social media platform, you’ve certainly seen some of the “informative” pics that get shared a million times with 250,000 likes. You know the ones that detail a muscle-building or fat-burning workout with absolutely NO...
This is an invaluable post for absolutely anyone seeking to gain muscle and strength. I’m going to detail the BEST exercises for each body part. This is based on 2 things: Scientific findings and my own years of lifting experience. The scientific results come...
Ever heard this… “Machines are for girls, bro”. “Free weights only, bro”… or something to that effect…bro? Of course, these are very scientific arguments against the use of machines for those of us wanting to build muscle lol...
This recipe comes from my friend Jim Harte who runs a clean eating catering business in my local area. Their facebook page is Clean & Lean Catering. If you want high protein, healthy food and you don’t want to cook, this is the place to go! Give them a like...
The science is in! If you want bigger biceps, this is maybe the most important article you’re ever likely to read. Just recently the American Council on Exercise commissioned exercise scientists at the University of Wisconsin to find out what the most effective...
Gotta love some broscience! Usually when someone counters something I say, it starts with, “I heard…” or “Well the guy at the gym said…” Let me stop you right there. If I give an argument supported by logic, reason, and references...
Yes! Yes! 100 times yes! Still to this day I get readers telling me that they’re going to stay on the 5 day THT workout (instead of the 3 day plan) because they want to “speed up” results. Woah! Hold up! The 5-day routine is not more effective. This...
Who says you can’t have bread on a low carb diet? Ready for what I think is the best low carb bread recipe on the net? I came across a recipe posted by Odette Tracey Swanepoel on Tim Noakes’ The Real Meal Revolution facebook page. She said,...
Have you ever tried to get s a six-pack and failed? Do you know someone who has busted their ass on a diet only for results to come to a screeching halt after a few weeks? I’m going to explain why that happens. After all, if weight loss was simply a matter of...
Fancy a drink with 100g protein in it? You might think it’s a bit mental to consume that much protein, and it kinda is, but there are times when this would come in handy: Intermittent Fasters might take this as a last meal before a long fast If you are going to...
Here are my top 20 foods to eat when cutting. I’ve split them into foods that are mainly protein, carbs, and fat. Bear in mind that when cutting, your protein intake needs to remain high – every day. The worst thing that can happen when losing fat is...
The 3 ways to build bigger biceps that I’m about to give you will BLOW THE DOORS OFF how you are currently training them – I guarantee it! Not to mention your biceps will be absolutely TRASHED once your workout is over; probably beyond anything...
If you’re a guy and have never obtained the six-pack you always wanted, prepare to be embarrassed by a girl. If you’re female, you’re about to be inspired by this woman. She says of her journey to a six-pack with Total Six Pack Abs, “[I call...
After an intense training session you need some protein in your body to KICKSTART the anabolic process. Remember, the workout itself is a catabolic activity i.e. it breaks muscle tissue down. So to get out of that catabolic state and into an anabolic one as quickly as...
Quest protein bars are awesome. I recommend them, and everybody loves them. They’re high in protein, legitimately low in carbs (no sugar alcohols), they’re filling, delicious, but…they’re pretty expensive – about £1.80 per bar or over...
Have you seen this thing floating around the web? The 30 day squat challenge? It caught my eye on facebook. Does it work? Nope. Will you get results? Not really. It’s rubbish. If you’ve been reading my work for any time, you probably know why I don’t...
It sure does look good! Feels good, too. But is a muscular “pump” just a cosmetic bonus, or can it actually contribute to the growth process? The answer may surprise you… Do You Need To Get A Pump? . The answer is yes and no. You can certainly get a...
Butter is goooooooooood. Hey, even Time magazine is recommending we eat butter (the real stuff, not the plasticized oil we called margarine). But we all need a change sometimes. Read to try something new? I’ve put together a list of 8 alternatives to butter to...
When you were a teenager, do you remember thinking, “I can’t wait to be an adult so my mother won’t be able to try and tell me what to do”? I remember. But then you grow up and realize…IT NEVER ENDS lol. Fact is, you’ll always be a...
I call it the “Goldilocks” principle of muscle building! You remember Goldilocks, right? The porridge that was not too hot, not too cold, but just right? Years ago when I first started my real research into the science of building muscle, I discovered a...
THT 5.3 has landed! This is the best version of THT training to date. Not only is the training even better, but the book itself has been improved. Download instructions have already been sent to everyone on the MuscleHack mailing list. If you’re not on the list...
This is a guest post by my good friend Patrick McGrann, a Physiotherapist in Belfast, Ireland. Paddy says… I am delighted to be asked to write a guest blog for MuscleHack. As a Physiotherapist I have a great interest in all things exercise and lifting. And as a...
This’ll be a fun post. I’ve decided to put together an article cataloging my own progress down through the years. Ever notice that other gurus on the web sell a new training program every few months, but yet their own bodies aren’t getting any...
I know you want to gain as much muscle as possible, as quickly as possible. It just so happens that Targeted Hypertrophy Training (THT) is the way to do it (clue is in the name 😉 ) So to get you training properly as quickly as possible, I’ve put together this...
Wanna see what happens when even a guy with CURSED genetics gets THT and does it to a T? He gains! He gains like on no other program. Quick definition: An ectomorph is someone who is naturally very skinny and finds it VERY hard to gain any muscle whatsoever. If THT...
Wow! My abs are SORE after this one! I want to show you guys how I’m doing my hanging leg raises these days as I’m getting great results with them. I’m using a “drop-set” method to really sculpt away at my midsection. I’ll explain...
You can make this recipe in less than 30 seconds and… It has over 30g of protein in it? Interested? I made a quick video. Watch this… I’m on vine here if you want to follow me 🙂 Ingredients Tub of cottage cheese Stevia Apple (use apple divider to...
I HATE dumbbell kickbacks for the triceps! You simply cannot get a good contraction of the triceps. I’ve avoided this exercise over the years. I’ve tried different variations to make it more effective…all to no avail. The problem is that with...
If you could achieve your goals: Spending half the time in the gym that you currently do Eating a good quantity of food Having cheat meals Having more time to spend with your family and friends… would you be interested? I’m sure you would. I feel sorry for...
In anticipation of next week’s free book of meal plans, here’s another ANABOLIC menu to get your teeth into! It’s a low-GL, high protein affair, highly suitable for the GLAD bodybuilding diet. It’ll net you a muscle-fueling 232g protein! To get...
I’ve chained myself up in MuscleHack Lab working hard putting together a little book of meal plans for you guys. It will include both low-carb and high carb menus. And it will be FREE! I know putting together menus based on your macros and calories is tough....
If you watch one movie this year, make it Cereal Killers. It’s the movie with 100,000 calories, 100 eggs, 70% fat, 28 days…and the TRUTH about fat. Turning the food pyramid on its head, film-maker Donal ditches wheat and sugar in a food plan consisting of...
Philosopher Bertrand Russell once said that, “The very best proof that something can be done is that someone else has already done it”. I second that – big time! For the start of a new year, I have a story from you from a 19yr old hardgainer skinny...
Christmas is just 2 weeks away! It’s time for friends, family, good food, warm fires, fine wine, Christmas movies, and strange-looking jumpers like so… But… Now is also the time to look forward to 2014, set some juicy goals, and design your plan of...
“Never in my wildest dreams did I ever envision myself, at 63 years old, on stage at a bodybuilding contest!” Would you take up bodybuilding and start to compete in your 60’s? I think it’s an awesome example to set! I like anything that smashes...
Are you throwing away muscle gains by consuming most of your protein from denatured sources? If so, you’d need to know! Have you heard the term “denatured protein”? Sounds bad, doesn’t it? DE-NATURED. You’ve almost certainly heard someone...
After just 10 weeks, this 25yr old English guy looked in the mirror and said, “I was looking at myself and even I WAS SHOCKED! I had become my own success story” He’s Fil Ace Biggs, 25 years old from Woking, England. For authenticity, this is his...
This is simply one of the best, if not the best, low-carb pizza recipes I have ever seen. But it’s not mine! I saw it on a new low-carb blog owned by nutritionist Emily Maguire called Low Carb Genesis. You can also follow Emily on twitter here @lowcarbiskey....
The NEW MuscleHack community forums are here! You can find them here. There is also a new forum button in the navigation menu at the top of the page for you to navigate there easily any time you like. Yes we have facebook, twitter, google+ and so on, but I think the...
Ah! It sucks! When the weight stack just can’t cope with your superlative strength! You’ve taken a machine to the limit, so what can you do? Here are 9 different things you can do when you’ve kicked a machine’s ass. (1) Change to a free weight...
Do you really know how many carbs you’re eating in a day? The way you calculate net carbs depends on where you live in the world. This is because carbohydrate is broken down into digestible and non-digestible carbs. What are Net Carbs? Not all carbohydrate you eat can...
Going from 20% body fat to under 10%, while putting on muscle – not bad, eh? But as Donald said in his testimonial, it’s the “new normal” for Muscle Hackers. This latest transformation comes from 39 year old Stuart Riches. To check...
I LOVE getting testimonials from women! I get emails from girls all the time saying, “All your info is for guys, what about us girls?” My reply is, “My info is for everyone.” The very idea that there should be a different way of training or...
“Mark, but if I eat all this fat, maybe I’ll look good, but what about my health?” UGH! It’s one of the questions I get asked most about diet…and I hate it! Only because it just never goes away. I think it’s safe to say that the...
Back in August I wrote an article about the future of THT. I asked whether or not you thought I should release a new THT version every 10 weeks with a new workout. This is opposed to you guys going to the Exercise Bank and making your own switches. The response was in...
Training to positive failure is always a cantankerous issue, but it really shouldn’t be. By positive failure I simply mean: That point in a set when you can no longer perform another full positive portion of the rep unassisted (and in the prescribed form). At...
Implementing the advice shared on MuscleHack can have serious side-effects. Happily though, they are AWESOME side effects! I recently had the pleasure of reading through an email from a reader who experienced the following life-changing results: Weight from 280lbs...
I had a terrible workout yesterday! Afterwards I could pinpoint the reason straight away – I was dehydrated. I’ve already blogged about the fact that a 2008 study concluded that muscular power DECREASED by up to 19% at a dehydration level of 3%! So what...
Your long wait is over… Total Six Pack Abs 3 is Here! (get your copy here) TSPA 3 – Body Fat Furnace: THE NEW SCIENCE OF TORCHING FAT, BUILDING MUSCLE & GETTING RIPPED! The best program on the planet for getting ripped and muscular just got better. If...
Make sure your diet includes the proteins I recommend in this article for better and faster muscle gains. Muscle IS protein. And you need protein to build muscle. However, just wolfing down protein from any old source may not yield the results you desire. Some...
I am now using and highly recommending The Protein Works as my go-to supplement company. I came to start using their products when searching for an all-natural whey. My diet is pretty much all-natural except for when it comes to whey – they’re all...
A Canadian novelist, called Craig Davidson, totally transformed his body in just 16 weeks…with steroids! This story may be familiar to some of you, but it was news to me when I saw a friend comment on this Guardian story on facebook the other day. He says he was...
Is it normal to rock a six-pack all year round? In the world of MuscleHack, it most certainly is. Of course the bodybuilding orthodoxy tells us we must have bulking periods (adding muscle and fat) and cutting periods (losing fat and muscle). Thank God it’s not...
Yes my friends, unhappiness is a choice! Sometimes we envy those who are so miserable, “Why can’t I be as sad as him” or “She’s so lucky, you never see her without a frown on her face”. You too can be as depressed as them – I...
Want the world’s cheapest pre-workout supplement? I’m going to tell you how to make your own for about 10% of what the supplement companies are charging you! I’ve even made a video (below) to show you exactly what to do. I highly recommend you use...
Hey guys 😀 Basically, I need your input. Let me first summarize how THT is supposed to be done first before I delve any deeper. There are 2 cycles: Volume – a 5-day training cycle HIT – a 3-day training cycle You… Do one for 10 weeks Take a week off...
The latest version of the BEST damn workout for packing on muscle size is here! THT v5.2 is ready for download. If you’re already on the MuscleHack mailing list, the download link will have been emailed to you. (Make sure you check your spam and/or...
Hot on the heels of publishing the new, simplified, and improved GLAD diet, I give you….The GLAD Protein Pancake! It’s: High in protein Healthy – there’s virtually no sugar Real quick and easy to make. This batch delivers 32g of protein, and...
One of my readers, Manoj, asked how he could follow a low-carb bodybuilding diet like MANS while being a vegetarian. Manoj eats eggs so that’s a great protein source that should form a staple in a vegetarian, high-protein diet. I hope you eat other diary products too...
The Fat Head movie can now be watched online for free! I first saw this documentary a few years ago shortly after it was released. It’s kind of a documentary follow-up to ‘Supersize Me’ by Morgan Spurlock, with very different conclusions. I’ve...
Do you know what the Line of Pull is? If not, you need to know. It has a BIG impact on your gains. Here’s why… We all want to achieve maximal contractions in our workouts in order to stimulate maximum growth. So it’s important to understand that: a...
Once you understand exactly what muscle growth actually is, you’ll be in a much better position to make it happen. In order to really comprehend this, we need to take a look at the structure of muscle tissue. The most important part of this diagram is the item...
Wanna knock out more reps? More Reps = More Growth Stimulation. Is it okay to pause during a set? Will this lead to more reps? I shot a video to answer the question with a demonstration of how to put this to use right now. Like I say in the vid, I don’t make a...
What if I said I could GUARANTEE you ongoing fat loss, week in, week out, until you reach your goal? And it’d be EASIER than anything you’ve ever tried before! Would you believe me? You should. I really want to help you and it’s pretty easy when you...
As a celebration that summer is here, I’m offering Total Six Pack Abs at 25% off (UK/Europe buyers get a massive 41% Discount as no 20% added VAT is payable at this sale price!!*) NOTE: This sale will last 48 Hours Only so act NOW if you want this program at the...
Read this quick post and remember it so you don’t make a mistake on the following 2 occasions. And both these occasions WILL apply to you at some point. They are: (1) When you’re new to lifting (2) When you’re coming back after a lay-off By a lay-off...
Confused about the role of carbs in weight loss? I don’t blame ya! What if I could clear that up for you in 5 minutes in the clearest way possible and make it an enjoyable read? Curious? Give me 5 minutes and see if I live up to the promise. Carbs & Weight...
There is a misconception out there that food causes muscle growth. But we need to understand this so that we can: (1) Build muscle at an optimal rate (2) Not get fat in the process Getting this right will put an end to constantly getting fat every year with the belief...
How about a homemade muffin with zero sugar that only takes 1 minute to make? You want some of that? I know you do 😉 It’s a great tasting little treat and will fit perfectly into your GLAD diet 😀 I checked online and McDonald’s healthier low-fat option...
Did you ever look in the mirror and think, “OK, I really gotta do something!” That was the story with the guy we’re about to meet. But it was the start of a journey for him that was destined to radically transform his body. He is 44 yr old Paul Radge...
I’m very pleased to announce the beta version of the NEW MuscleHack App is here for you to download. The point is to get feedback, both positive and negative, in order to improve the app before it launches in the Google Play store. So….test, test, test!...
The One-Arm Reverse Pushdown is a great little finisher to your tricep workout. Consider this movement a substitute or replacement for Pinwheel Curls at the end of your workout. Don’t even think about replacing one of your main tricep exercises with this (like...
Is it best to take a larger feeding of protein in one go, or for optimal results, should we take a small amount of protein (say a few grams) every 20-30 minutes? Putting the practicality of such an approach aside, let’s look at the science on the subject. After...
You know what I think the number one cause of failure in the quest to getting ripped is? CONFUSION! There are so many different voices out there telling people how it’s done, each one conflicting with the next. You want to lose fat and you don’t want to do...
A new, improved, even MORE effective version of the Arms Blast Experiment is now ready to download! The fundamentals of WHY this unique system works so well have been kept, but the implementation has been drastically IMPROVED! If you are serious about getting bigger...
I decided to publish a selection of the craziest/weirdest/funniest emails I get on a monthly basis. They’re just too too hilarious not to share. So here is the latest batch. Note: If you happen to see an email you sent here, sorry, but it was either daft, funny,...
I’ve some exciting plans for the rest of 2013! I’ll list this year’s coming attractions below and I’d like your feedback too. Firstly, I’m aiming to release an updated version of The Arms Blast Experiment before the end of April 2013....
Wanna see some of the regular items I get for the GLAD diet? I love GLAD. It’s easy, delicious, it makes hitting my protein requirements a breeze, and it’s full of natural fats for optimum anabolic hormone production. I decided to take a pic of my shopping...
And now for a post I’ve been putting off and hoping might not come. Recently I’ve been given the opportunity to do something else with my life. I’ve decided to take this opportunity. I apologize in advance to anyone who really loves this site and has...
Do your Tricep Pushdowns in the following way and you’ll be well on your way to thicker arms. In recent months it’s really hammered home to me that when hitting the triceps, both the NEGATIVE and STATIC strength should be emphasized. Watch the video to get...
T.H.T. 5.1 is here! This is a small update. However, you should always have the latest version. Not to mention that the workout logs have also been updated, so you’re gonna need them. —————————- THT 5.1...
Developed traps look AWESOME. Train them in the fashion I’m about to illustrate and you’ll be well on your way. This article revises and replaces a previous shrug tutorial article on this site. I now advocate a slight flexion at the elbow joint. By the...
Would you like to ensure that your body uses more fat during your training? There’s something you need to do BEFORE your workout to produce this result. DON’T consume high glycemic carbs or sugar. Here’s why… The body will preferentially use...
Are you experiencing a sticking point in your training? There’s a way to POWER through that weight you’ve been stuck on for weeks (months?). Firstly, plateaus should be very rare on THT if you’re doing it by the book. THT is effectively an...
Would you like to add over 20lbs to your big lifts like leg presses right from your very next workout? It’s easy if you’re currently stretching before your workout. Just STOP stretching! That’s right. Stretching before weight training is a big NO NO....
Want thicker arms? Developing the brachialis muscle will: Increase the size of your arms Help correct any imbalance in size between the 2 arms since the brachialis is usually underdeveloped in the smaller arm. If you don’t know where this muscle is, here it is...
“Damn! He dies!?” That was the first thing I said after I popped ‘In Search of the Perfect Human Diet’ into my DVD player. Yep, producer C.J. Hunt drops dead at the beginning of the film. He had a cardiac arrest during a run at just age 24. 10...
While 99% of the emails I get are legitimate questions or even praise for my work, every now and then one comes through that is just totally bizarre or intended to be offensive (but is too funny to actually be offensive). So just for laughs, I’ll share a sample...
Whether you’re high-carbing or low carbing, there are some things are are pretty much just always OFF the menu. One of those is the Big Mac. Well until now that is. This post will show you how to make a “Big Mac Pie”! It’s protein-packed at 40g...
Want MORE muscle mass and an acceleration of FAT LOSS when dieting down? Who doesn’t!? Well there’s more great news for those of us supplementing with vitamin D. And more reason for those of you who aren’t to start right away! Vitamin D & Weight...
If you’re 40 or approaching 40 years old, don’t put off building the body you’ve always wanted because you believe you’re “too old”. You’re not! A 2009 study [1] at the University of Central Florida demonstrated that...
Ever hear this from someone? “Why Are Prisoners So Muscular?” It’s usually in response to advising them on how much protein or food they need… “Well if that’s true then why are prisoners so buff?!”. I want to respond to this...
My most asked question come spring time is… “Mark, how can I get a six pack?” The short answer is that it’s a combo of diet and bodybuilding workouts that leads to success. NOT insane amounts of cardio and crunches. Abs are built in the kitchen...
One of the big issues when it comes to maximizing the efficacy of creatine is creatine cycling. 95% of our creatine stores are contained in skeletal muscle. It’s used in the production of energy. Supplementing with creatine increases the availability of creatine...
If you’re part of our MuscleHack community on facebook, you’ll more than likely recognize this particular beast. He’s the “Traps from Texas”, Sean Alexander Brown. A 37 year old guy from Corinth, TX -this is his facebook profile. Sean...
Pretty much every guy wants muscular arms. And why not? They’re awesome 🙂 So I’m going to tell you exactly how to get big arms in this post. From personal experience, I get more compliments from the opposite sex about my arms than anything else. Kinda...
As an early Christmas gift to you, I’m offering Total Six Pack Abs at 25% off (UK/Europe buyers get a massive 41% Discount as no 20% added VAT is payable at this sale price!!*) NOTE: This sale will last 48 Hours Only so act NOW if you want this program at the reduced...
THT 5 is ready to download! And as always, it’s FREE 😀 This is hands down the BEST version of THT yet! THT 5 includes better, more effective workouts. The most growth-producing training program yet! 1 x “Volume” Cycle and 1 x “HIT” Cycle...
. . . . . . Get your THT workout logs here. This file contains all logs for both Volume and HIT cycles and for all THT rep ranges. Note that there are tabs at the bottom of each spreadsheet for each day of the week, like so: The logs are in OpenOffice format as...
Since facebook is slightly broken and people can’t see all my updates there, I’ve created a twitter account for y’all to follow me on. You can get me here…. @MuscleHacker I’ll post any short tips, news, pics, and anything else that...
Typical reverse crunches suck! The reason they suck is that for half of the movement the weighted resistance falls off. So I’m going to teach you a form of the reverse crunch (or weighted lying leg/hip raise) that generates resistance through 100% of the range...
Is margarine healthy? Should you use margarine or butter? The short answer is: Use butter! The long answer: Use butter and read everything below 😉 Margarine or Butter It’s actually a choice between a natural product (butter) and plasticized oil (gross!)....
If you’ve been following my work for a few years now, you’ll know I’m a fan of Incline Dumbbell Curls. Here’s the advantage… I find that when the body is in a decline position like this you get a great stretch at the bottom of the rep,...
Everybody wants BIG and defined biceps. However, when it comes to training them, some people get it terribly wrong. This article will set you straight as far as Bicep Curls are concerned. Watch the video first then read the instructions below. How To Do Barbell Bicep...
Bent-Over One-Arm Dumbbell Rows will be playing a role in the NEW THT 5 workouts. This article will show you how to do them with proper muscle-building form. So let’s FORCE some new growth in those lats once and for all. How To Do Dumbbell Rows Place one knee...
I get this question all the time. It’s actually quite simple, so I’ll clear it up once and for all here. I already have a FREE calculator that will tell you: How Much Protein To Build Muscle How Many Calories To Build Muscle Here is the online version of...
Imagine reading something that would give you more ENTHUSIASM and ENERGY for your training than any pre-workout supplement on the market! One of the very early versions of the THT book included a motivational section that you were to read before each workout. Since...
Building the side or lateral head of your shoulders will give WIDTH to your body, so pay attention! 99% of trainers and internet sites will recommend you perform your dumbbell lateral raises in a certain way. The form I am going to illustrate for you today is TOTALLY...
You can start doing front raises with MAXIMAL effectiveness if you give me just 2 minutes to explain something important! Read on my hacking buddies… This exercise will target the shoulders and in particular the Anterior or Front head of the deltoids. Now,...
Cable Rows are a fantastic exercise for the lats and you should be factoring them into your THT workouts regularly. However, as with so many exercises there’s a way of doing them that ignites growth, and there’s a way of doing them that does very little...
The overhead dumbbell press can be a POWERFUL addition to your shoulder routine – if done correctly. I’ve actually changed the way I do it myself in recent times. This change has meant that I can lift: Heavier loads, and Complete more reps Which results in...
Does green tea aid weight loss? Is green tea a fat burner? Most likely you’ve heard these claims over and over again. But is it true? Specifically I want to comment on a study that lead to the rather startling conclusion that… You’ll burn 5g of fat...
Work on the next edition of THT training has started! Of course, as always, this book is FREE to the public 😀 The purpose of this post is to get your ideas on what YOU’D like to see. Tens of thousands of you around the world have read previous versions of the...
If this doesn’t inspire you, nothing will! Especially if you’ve got a endomorph body type and feel like it’s hopeless. It ain’t! While there’s no magic bullet in this game, if you’re willing to put in the work, all you need is a...
Want to FINALLY lose that gut and get cut? Listen up. It’s time to do it. And I mean REALLY do it! No more excuses. Among those who find it most difficult to sculpt a six-pack are guys and girls who tend to add the majority of their fat to their midsection...
I’ve blogged before about the astonishing health benefits of supplementing with Vitamin D. But can it also help accelerate muscle growth? In the aforementioned article I quoted from the MyProtein site… “There is also some evidence to suggest Vitamin D...
If you’re training for strength and size, I suggest you ditch those kettle bells and stick to good old weight lifting. There’s no doubt that kettle bells are increasing in popularity all over the world, but depending on the TYPE of result you’re...
You can INCREASE your bench press pretty much straight away by implementing one little “trick”. I believe that proponents of super-slow lifts are doing you a disservice, and a new study would suggest that it is faster concentric/lifting movements that...
What is fasted cardio? Should you do it? Does cardio on an empty stomach really produce better results? A recent study [1] has sought to find out. Researchers compared fat metabolism between a group of individuals that performed cardiovascular exercise in a fasted...
It’s time… …to get Jacked ‘N’ Ripped! How would YOU like to: Obliterate blubber & set a NEW BODY FAT “SET POINT” – and keep it FOR LIFE! And at the same time… Pack on muscle and strength like NEVER before!...
It’s coming! In 5 days the MuscleHack Members only site will launch – Monday July 2nd 2012. I can reveal that the name of this new site and program is… Jacked ‘N’ Ripped! As the name suggests, this is about packing on muscle and strength...
A recent study in Medicine and Science in Sports and Exercise [1] set out to determine whether solid or liquid protein in the pre-workout period was better for OPTIMAL muscle protein synthesis rates. The feedings were done 45 minutes before the groups trained (solid...
Over the last weekend MuscleHack exceeded 50,000 subscribers! This is a big milestone in the history of my work here and I just wanted to thank all of you for making this possible. I’d like to state that this is an accurate figure of the audience here. I...
I recently received 2 new testimonials from readers who have packed on pounds of muscle and shed fat by using THT training, which is freely available here at MuscleHack. The first is from Eddie Mathewson who dropped ~6lbs fat while adding a whopping ~8lbs muscle in...
Is Total Six Pack Abs only for bodybuilders? That’s a question I get asked all to often by people interested in starting the program. The answer is that Total Six Pack Abs is for everyone! If you’re a pro bodybuilder, it’ll work for you. If...
What if I could share something with you right now that would virtually GUARANTEE that you smash your records in all major lifts this week? And the week after…and the week after that…you get the idea. And these improved lifts would of course lead to faster...
I’m adding a new movement as a THT approved exercise! It’s a lat exercise that really targets the muscle and simulates a pullover machine very well. So if you’re ready for thicker lats now, read on! Why did I pick this exercise? You know that...
“If you don’t rest enough, you don’t grow enough” Those are the words of the late Mike Mentzer. And while I don’t agree with Mentzer’s sometimes protracted rest periods (1 week or longer between workouts), the FACT is that the...
What if you could be STRONGER and decrease your body fat percentage over the next few days? Would you be interested? This study [1] has found that supplementing with creatine does just that in only 5 days! 17 trained men were given either creatine or a placebo and...
Short post here just to give you guys an update of what’s going on in my world. It’s 3 days ’til Christmas and I’ve had the WORST week ever! Everything has went totally wrong – big time! Here’s a list of this week’s...
Christmas is near! You feeling Christmassy yet? I’m starting to! I’ve already bought most of my gifts for others, so I’m doing well this year 🙂 Anyway, as an early Christmas gift to you, I’m offering Total Six Pack Abs at 25% off (UK/Europe...
Chest Dips are on one of my favorite exercises. Unfortunately many people do them incorrectly, or at least are not OPTIMIZING their effectiveness. The major mistake made is doing a combo of both tricep and chest dips in the same movement, which results in working both...
I wanted to give you guys some update pics. My training has been going fantastically well for a couple of months now. 🙂 After a period of about 6 months away from my own home equipment, I’m now back doing my own “underground” garage-style THT...
If ever there was an exercise where the saying, “feel the muscle, not the weight” rang true, it’s this one. You can get SO much out of this exercise if it’s performed in the manner prescribed here. Not least of which is rock-hard abs from top...
Remember this statement for the rest of your life, it’ll serve you well: “The Path of Least Resistance is the Path of Pain” What does it mean and how will it help you? It’s simple. After 30 yrs of life experience I have come to the conclusion...
Ever wanted an honest review of bodybuilding supplements? I thought I’d put together a review of some MyProtein products that I recently tested. Along with my experience with the supplement in question, I’ll also tell you whether or not I think you should...
I’m introducing a new exercise to the THT family and have added it to the THT Exercise Bank. It’s my new favorite exercise and has really introduced some soreness into a body part that for me hasn’t experienced DOMS in quite a while! Cable Bent-Over...
No-one is immune to this. Not even me. Every now and then we need to “reset” in order to start experiencing meaningful gains again. What do I mean by “reset”? There usually comes a time in your training when you experience a false plateau...
If you’re unsatisfied with the size of your traps, give me just 3 minutes here and I’ll give you some advice that will have them GROWING again in no time! If I had to name the one exercise that attracts the most negative feedback from trainees, it would be...
“You know what really grinds my gears?” I got the idea for this article while watching Family Guy recently. 🙂 So now it’s my turn to vent on things that grind my gears in the world of fitness, bodybuilding, fat loss, and nutrition. Here we go… 1) Stability...
I’m posting this great cottage cheese protein pancake recipe as clean way to carb-up for MANS dieters. Also, if you’re having a mid-week carb-up, this can certainly play a role in your Wednesday evening eating! The low-fat versions of the ingredients are...
First I want to start off by letting you all know that MuscleHacker Brandi McAtee took 1st place at the Washington Ironman on Sep 24th 2011! She was using Total Six Pack Abs to get conditioned for the show. Such a remarkable achievement for a girl that hasn’t...
I don’t think anyone is going to be shocked when I say I love red meat. Nor will it come as a surprise if I say it’s a healthy, nutritious food, and should be included in everyone’s diet, especially those wishing to build muscle. Here are 5 reasons...
I’ve decided to update my ‘About Page’ since it’s been a while! So what I want to do in this post is give an overview of the MuscleHack philosophy, link to important articles, and also give some background knowledge on myself for newcomers to...
This unique weight training program is designed specifically for GROWTH, and you’re about to discover all the interdependent principles that help maximize muscular hypertrophy. T.H.T. is designed specifically to FORCE your muscles to get BIGGER; it’s that simple. It’s...
I’ve been taking the “Sunshine Vitamin” for over a year now. It’s cheap, effective, and you should be including it in your daily supplementation schedule A.S.A.P. In fact, as you’ll soon see, it’s really more of a hormone than a...
I’ll be blunt about this: One of the dumbest things you can do is a superset. The rather unbelievable point about them is that they are touted as an ADVANCED training technique for ADVANCED trainees! Take a look around the web and you’ll no doubt come...
If you’re serious about getting a six-pack once and for all, stop putting it off and get going today! Total Six Pack Abs is what you need for 2 reasons: The fastest fat loss Protection of hard-won muscle tissue And like I say on the TSPA sales page, your age...
It turns out the CHEAPEST supplement on the market may significantly increase your bench! In fact, it’s not really a bodybuilding supplement since almost everyone in the developed world has already got some in their cupboard! A study [1] concluded…...
Ready for another kick-ass recipe from my kitchen? I realized I hadn’t posted a recipe article in a while, so I took to my kitchen yesterday to create another muscle-fueling dish! This time I had my sights set on flapjacks. After a little trial and error I...
I’ve got an awesome idea! How about YOU write for MuscleHack? Well, not exactly MuscleHack, but a sister site that I’m setting up specifically for readers to write blogs. Better yet, there’ll be the opportunity to revenue share on this site, so the...
What if I told you that you could activate the genes responsible for increased muscle cell volume and size in the next 3 days? The best thing about it is that you probably already have the very thing necessary for this in your kitchen! While every one else is...
What if sugar was TOXIC? What if the worst thing about sugar wasn’t that it was a source of empty calories, but that it was something that was slowly KILLING us? That’s the charge by Dr. Robert Lustig in his talk “Sugar: The Bitter Truth”?...
In the list of important factors for building muscle, sleep is often relegated to the bottom, or completely left out! Apart from being detrimental to your well-being, I’m convinced that a lack of sleep is negatively impacting your efforts to build more muscle....
Check out this video I made for Total Six Pack Abs. You only get 30 seconds for free with video-making site animoto.com. So I couldn’t use all testimonials or write all that I wanted to in the clip. I think it looks pretty cool, though. What do you think? Check...
Last week I gave you guys a 3 day split workout. This was well received and it’s cool to see some of you guys putting it into practice already. Bear in mind that even if you aren’t normally pressed for time, you can always substitute this abbreviated...
This is the most UNUSUAL testimonial I’ve received so far! I’ve had feedback from both men and women, bagel shop owners, guys in their 20’s and 40’s, NPC competitors, and models. But this is the first time I’ve ever received fantastic...
You’ll note in THT 4 that I talk about 2 different types of dips. Understanding the difference is important guys, so please read this one and put it to work right away! There is one type of dip that is optimized for the chest, and one that is optimized for the...
It’s done! THT 4 is finished and ready to be downloaded right now! It’s BIGGER, BETTER, and the most EFFECTIVE version of THT yet! If you’re ready to pack on new slabs of muscle, and you’re willing to do what it takes, this is the book you...
Ok guys, this is IMPORTANT! No matter what diet your on, if your guzzling coffee like it’s going out of fashion, you may be working against yourself! There is still no definitive answer to this question but I have recently come to my own conclusions on the...
A question that pops up from time to time goes something like this, “Mark, I’ve been told that I need to completely change my routine every few weeks and use different exercises in order to confuse the muscle and keep growing. However, you advise us to...
Where do I get my bodybuilding supplements? If you’ve been a long time reader of my blog, you probably already know. The great thing about this company is that not only do they make the highest QUALITY bodybuilding supplements in the UK, but they’re also...
Thought I’d give you guys a progress update on the soon to drop THT 4.0! 😀 I reckon I’m 50% way through and still on course for a late May publish date. Here’s a preview of the new cover… As I stated previously, I’ve renamed it to THT,...
I got an interesting testimonial with pics in my inbox recently that I had to share. What made it so interesting? This line…”My company is Bethesda Bagels and I hope this helps show I’m not a fake. www.bethesdabagels.com is my family business and...
I’m often accused of not having enough female success stories on MuscleHack. After Myra Marshall’s awesome article, more ladies started stepping forward. One of the latest is Brandi McAtee who used both MANS and Total Six Pack Abs to place higher in a...
Did any of you guys see Gary Taubes on the Dr. Oz show recently? Many diet bloggers out there, especially low-carb bloggers, tore Dr. Oz apart after the show for apparently being unfair. I thought the guy was actually quite decent throughout the program, but...
Finally making the decision to get RIPPED can be one of the most rewarding experiences you ever have. It’s not like the pleasure of eating a chocolate bar or a pizza. This is the type of pleasure you get to keep 24/7! No more embarrassment if and when you have...
Yes, you read that correctly. The next Total Anabolism book will be 4.0, not 3.2. I started working on it last week and was inspired to skip past the next smaller update and create the next generation of THT! In short, it’s going to keep you training and growing...
In my last article I talked about the importance and efficacy of Reverse Pyramid Training. While most people intuitively understand that it makes sense to start each workout with the heaviest weight you can lift, this MUST be preceded by an adequate warm-up. Why is it...
Does it make sense to start your workout at a light weight and gradually build up to your maximum lift? I say it doesn’t. I think it’s incorrect and counter-productive for the following reason… The only time that you have 100% of your strength intact...
A pic was uploaded to the MuscleHack Facebook page the other day. I was impressed with this guy’s abs to say the least! He wrote beside the pic, “Total Six Pack Abs is the best program available”. So I thought to myself, “Ok, I wanna see this...
There is something you can and SHOULD be doing between sets to MAXIMIZE your size and strength gains! Something so simple it’s shocking! It ISN’T… Stretching (bad idea) Posing Flexing Any form of cardio whatsoever It IS… resting/chilling/doing...
So it turns out the Ultimate Warrior agrees with me. The Ultimate Warrior? Yep! I was a huge Warrior fan as a kid. I just loved all things WWF (as it was called at the time). So I’m pleased to learn that he is in agreement with me. I know you’re wondering,...
The time has come! Grab your MuscleHack tank top right now! I decided to go with this style of top since it is the perfect style for wearing when training. I’ve already bought mine and it’s on its way to me! Can’t wait! 🙂 There are 2 MuscleHack...
Yet another Muscle Hacker packs on muscle and gets himself a nice six-pack in the process. 😀 The following email landed in my inbox and I requested pics to see the transformation for myself. “Hacker’s” details: Full name: Craig Moody Age: 27 Current...
In my last article detailing yet another reason not to do cardio on a bulking cycle, I said the following… “Are you getting fat when “bulking”? It certainly isn’t because of a lack of cardio. It’s because you’re eating too much. The often recommended 500...
It should come as no surprise to you by now that I think that doing aerobics/cardio in addition to your lifting program while on a GAIN cycle is… * Stupid * Nonsensical * Counter-productive * A waste of time * And a waste of energy and RECOVERY ability…...
Total Six Pack Abs 2.1 is hot off the press right now! This is the best, most effective version yet! But this post is not simply to make you aware of the update; I’m letting you know that I’m offering a pretty MASSIVE DISCOUNT to celebrate the new edition!...
I’ve been asked a few times by readers about a particular ‘testosterone booster’. They’ll say, “Does Tribulus work?”, “What’s the best tribulus supplement?”, “Are there any side effects of tribulus?”....
If I told you that you could eat chocolate muffins and still BLAST away fat because they contained just 1g carb per muffin, would you believe me? I created this recipe myself. I basically wanted a way to enjoy these kinds of treats and still get ripped at the same...
Quick Tip! So you’re approaching the end of a THT cycle and you are beginning to plateau on a few lifts. You decide to drop the rep range to 4-6 reps to failure to help BLAST through it as recommended. Why not all the way down to 2 reps? Why can’t you...
Actually, this isn’t just the best low carb protein bar, but the finest protein bar of any variety out there – period! I have NEVER recommended any commercial protein bars in my life. They’re basically candy bars dressed up as something healthy. The...
Please BOOKMARK this post! You will need to come back to it often when you want to change an exercise between THT cycles. Or perhaps you’re just bored with an exercise and need a change for psychological reasons. There are thousands of exercises out there, many...
Another MASSIVELY important day for overall size and strength gains! Why is training your back so important? Apart from being a very large body part that has the potential to add POUNDS of muscle to your frame, it has a knock-on effect on your progress in other...
This is DEFINITELY one of the most important workouts of the week, at least in my opinion. Why? Think about it. Your shoulders and traps are what give width and size to your body from a head-on viewpoint. If you had nicely developed arms and legs, but not much going...
Let’s have a look at how to effectively and efficiently train our biceps, forearms, and abs on this cycle of THT. This is your Wednesday workout BICEPS Standing Dumbbell Curls (Alternate) Standing Dumbbell Curls Standing Barbell Curls Standing Barbell Curls...
Chest and Tricep day! Great pecs are central to a fantastic physique. And triceps make up 2/3rds of our arms, so this is a very important day. Let’s get it right! It’s imperative that you train your chest before triceps. If you hit your tri’s first,...
In this cycle, we start each week by blasting our legs. There are a total of just 8 sets, but this ain’t no picnic. You’ll promote growth right from the first working set. If you’ve been using any other training program apart from THT, you’ll...
Let’s Go! This article contains the FULL weekly workout along with some further explanatory notes. This cycle is a 5-day split, hitting each bodypart once per week. But bear in mind that it’s not possible to completely isolate a muscle e.g. performing a bench...
What Happens When The Cycle Is Complete? Ok, you’ve performed one full cycle of THT. Now it’s time to relax for a whole week. No workouts, no cardio. S.T.O.P. – it’s important. During this week, take the time your plan your next muscle BLITZ! You’ll want to: (1)...
As you know, you will train for 10 consecutive weeks before taking a week off. At the end of week 8 and before week 9 commences, you have a choice of whether or not to lower the rep range. If you are progressing well, do nothing. If, however, you have reached a...
Is there an optimum number of reps per set for promoting muscle growth? While I don’t believe in a definite number, there is certainly a RANGE of reps which promotes the anabolic adaptations we desire. Before I continue, please see the following 2 articles for a...
In order to MAXIMIZE muscle gains you need to take a well deserved break every now and then. Specifically I’m talking about talking a full week away from training altogether. This principle literally means that you do less and gain more! This isn’t wishful thinking,...
Before we begin this section, please see the following 2 articles for a more in-depth analysis on training to failure: The Best Way To Gain Muscle Mass How To Flip The “Growth Switch” For New Muscle Gains ‘Failure’ is simply the point at which the muscle...
If you want to build muscle in the shortest amount of time, you’re going to want to train the THT way! Let me state this upfront; I believe THT is the BEST workout routine for specifically targeting muscle growth! You might say I’m biased since I created it. My...
A lot of people have RAVED about their gains on this cycle of THT! So you wanted it back….you got it! Here we go… Tired of not getting the results you deserve? Are you not sure who to believe or what the best strategy is? You can build MORE MUSCLE in LESS...
Have you noticed the growing trend over the last few years to defend steroid use? While taking roids is someone’s private business and nothing to do with me, what I DON’T like is steroid-users trying to say, “They don’t make much difference;...
What better way to start a new year than with a big dose of INSPIRATION to light your fire! If 70lbs and 3 inches on your arms sounds good, read on… I received the following testimonial in my inbox on 12th December 2010. The sender was Josh Smith from Tahlequah,...
How many reps are optimal for promoting muscle growth? It’s a question that is asked all the time. And there’s also much confusion over the issue. However, it CAN be answered. While there is no magic number of reps, we can be sure that there is at least a...
2 more kids pack on new slabs of muscle for free with THT. Most impressive is the fact that they obviously have ectomorphic body types. Traditionally, building muscle is a long, drawn-out process for such people. But then again, a lot of programs out there are...
One of the more annoying parts about being in the bodybuilding game is hearing about people throwing away their egg yolks and eating ONLY the white. Why do they do it? All the cholesterol is in the yolk so it’s bad, right? Not a chance. Egg yolks are a fantastic...
3 spots have just become available for December’s Personal Coaching service. 3 people have dropped out and I can take you on right now if you’re ready! If you haven’t read the details on my Personal Coaching program, I’ll summarize them...
Yet another MuscleHacker gets ripped! If you need a little dose of inspiration to light your fire, read on… This time it’s Dan Cravens – 43 yrs old. Like Armin before him, Dan knows that a six-pack isn’t only for people in their 20’s...
I received an awesome testimonial from a MuscleHack reader that I had to share with you guys. Shalin Patel caught my attention with the following statement… “Every transformation I see shows overweight people who undergo dramatic weight loss to reveal...
There is a point in this article that is so IMPORTANT for you to understand that not knowing it will literally mean that you may NEVER reach your genetic potential for muscle growth. You all know by now that I’m no fan of cardio when on bulking cycles. However,...
If you’re an ectomorph, you’re going to LOVE this! If you’ve ever had trouble building muscle at all, you’ll feel very much inspired. Have you been led to believe that you can’t make NOTICEABLE gains in muscle size in 4 weeks? Well...
Ready to put yourself to the test and BREAK all your records in the next 4 weeks? Want to make NOTICEABLE gains in muscle size in the next 28 days? Today, 11th October 2010, starts the first “Month of Muscle Challenge” for MuscleHack readers. Here’s...
The very BEST edition of Total Anabolism is here! It’s also the most concise version yet. I have condensed and simplified the information inside so that you can read this short book in an hour or so and know EXACTLY what needs to be done to maximize muscle...
I’m currently writing the new Total Anabolism book and wanted to share with you the following which will become one of the early chapters… The most important statement to be made regarding intensity is this: You should ALWAYS train to muscular failure!...
One of the more frustrating aspects about running MuscleHack is receiving emails or comments from female readers telling me that my site isn’t for them because I don’t write articles specifically for women. It’s true that I don’t do so, but for...
Ready for some pancakes that actually fuel muscle growth? 😀 I formulated this tasty treat myself out of frustration quite honestly. (The pics in this post are from a batch I made just yesterday.) I wanted a snack that was high in protein but didn’t have whey...
Some weight lifting accessories and attachments are must-haves. Some are optional. Some are a waste of money. In this video I’ll guide you through the accessories I’m using at the moment and also show you some attachments I’m using too. Watch the...
Here’s some highly motivational feedback I’ve received recently from MuscleHack readers. I know you’re skeptical about every testimonial I post on this site. You’ve every right to be, most bodybuilding and fat loss testimonials on the web are...
Detractors of low-carb, or anyone who believes there’s more to it than Calories, often say quite firmly: Calories are the bottom line! This is usually followed up with: The laws of thermodynamics cannot be violated! No kidding? Do they really think we’ve...
Afraid of saturated fat? Think it’s going to kill you? The lipid hypothesis is wrong. Dead wrong. In fact, not only is it wrong, but your gains as a bodybuilder are being hampered by eliminating foods containing saturated fat and cholesterol – more on this...
Total Six Pack Abs 2 is here! The NEW official title is: Total Six Pack Abs 2 – The Furnace! This book is the single best piece of work I’ve ever done. I’m very happy and proud with how it has turned out. 🙂 What does it mean for you? I am convinced...
Track the progress of your THT volume workouts! I’ve created workout logs for you to download now. Not tracking your workouts? I can say with absolute certainty that your workouts are NOT optimal if you are not. If your mind does not have a target to reach...
If you know the process of taking out and paying back a loan, you know all about building muscle! The process of building muscle is not that difficult to understand. If you’re confused (or you know someone who is) this analogy will end that confusion once and...
“Damn! What happened to Drew Carey!?” That was my reaction when I opened my RSS reader this morning and clicked on Jimmy Moore’s ‘Livin La Vida Low Carb’ blog. Drew got thin! I don’t watch a lot of TV so I haven’t seen the guy...
I wanted to share this little video with you. I believe it’s from 2008 when the results of a study on 3 diets had just been published. The diets were: Low Carb Low Fat Mediterranean The clip is from Good Morning America (I think). I’m not offering this...
Ever wonder if the stability ball is as effective as some of the fitness ‘experts’ would have you believe? Can you really build an impressive midsection with a big piece of inflatable rubber? Let’s take a look at this objectively. First, let me state...
I’m just back from a short holiday. Good times! 😀 I ate loads of unhealthy food and picked up a few new freckles from all the lying around in the sun I did. I beat my brother at golf, tried my hand at snorkeling (couldn’t breath properly!), and climbed my...
Ready to grow? Want to stimulate each body part more than you probably ever have before? The new THT cycle is here! This is a higher volume (more sets) approach and looks more like the old T.A. 2.0 cycle. I’ll be going away for a couple of weeks and I know that...
If you’ve read Total Anabolism 3.0 in its entirety you’ve no doubt come across the awesome testimonials toward the back. One of those is from a guy who now looks like a brand new person. His name is Darshan Weerasinghe, from Colombo, Sri Lanka. When these...
It’s been a week since Total Anabolism 3.0 was unleashed to the public. Questions have been coming in thick and fast which I will now address. Some of the questions are answered clearly and emphatically in the book itself. I said right from page one that you...
It’s here! Total Anabolism 3.0 is hot off the press and ready for your consumption. I know you don’t want to hear me waffle on so let me just quote a few lines from the opening of the book… Welcome to Total Anabolism 3.0 – the most effective version...
Barbell squats are one of the most complex movements in terms of multiple teaching points. And you HAVE to get it dead right or you’ll end up hurt. Let’s have a look at how to do them safely and effectively. (1) Set the safety pins just lower than the...
Leg Presses are a great exercises that will be included in THT training. So let’s have a look at the form as it pertains to a routine designed for hypertrophy. (1) Keep your feet flat on the platform about shoulder-width apart. Have your toes pointing out...
The Deadlift is a compound exercise primarily for the lower back. They also work the: quads hamstrings gluts traps forearms However, there is a high-risk of injury with the deadlift due to the nature of the movement and the amount of weight involved. It is therefore...
Dips are a compound exercise for the: Triceps Shoulders Chest In THT, we will perform them with parallel bars and also lean forward to really bring the chest into play. Furthermore, once you get past a certain level of strength you need to add weight in order to...
What the heck is the McManus Tricep Pushdown? Well you know that THT is all about MAXIMIZING muscle fiber recruitment. You also know from a previous post that in order to achieve this in the triceps we need an exercise that will: straighten the arm (from a position of...
I’m going to show you a shoulder exercise you’ve NEVER seen before. That’s because, to the best of my knowledge, I created it. Now, I’ve already talked about what is possibly the best single set (utilizing the pre-exhaust method) for...
In my last article, I detailed how to do Pulldowns – a compound movement for the lats. Now, Close Grip Pulldowns will also feature in the new THT program. What Are Close Grip Pulldowns? Close Grip Pulldowns are a compound exercise that will work the: Lats Biceps...
In this article I’ll show you how to use Lat Pull-Downs to develop awesome lats, THT style. Compound exercises don’t usually take the intended body part into a position of maximum contraction. They therefore cannot place any resistance in the one position where the...
Here’s 10 workout fails that really made me laugh. I want to devote more time on getting the new Total Anabolism done and dusted for you guys so I thought I would publish a quick and easy article like this one. It’s coming in the next week or 2 guys,...
The shoulders make a HUGE difference to your appearance. They add a lot of width to your frame and make you look GOOD in general. So let’s develop some boulders on top of our arms! Like any other muscle, to stimulate as much growth as possible we need to recruit...
Search the web and you’ll no doubt be advised by most muscle heads that compound exercises are where it’s at. Some routines out there are ‘compound-only’ zones, excluding the so-called “inferior” isolation movements. Apparently...
Want to find out how one MuscleHack reader: GAINED 3 inches on his arms GAINED 1.5 inches on his thighs LOST fat… …in just 8 weeks? Then read this article. (He also has a buddy who has lost 31 pounds of fat so far on THT 🙂 ). Yes, once again I’ve had...
In one of my recent articles I talked about how to ‘flip the growth switch’ for new muscle gains. Imagine applying pressure to a light switch with your finger. Up to a certain amount of pressure the switch won’t flip. However, once a very precise amount of pressure is...
Fat Loss – What’s The Deal? Is it Calories in vs Calories out? Is it purely hormonal? Is it both? Confused? You probably are if you’ve listened to all the conflicting advice out there. Today I want to show you a couple of videos by 2 people I look up...
There’s an incredibly easy way to increase insulin-like growth factor and you can do it right now! IGF-1 is similar in structure to insulin (hence the name) and has potent ANABOLIC effects. It: Transports amino acids (building blocks of protein) Increases...
Maximizing muscle fiber recruitment and growth stimulation is actually quite easy when it comes to the calves. People often complain that the calves are stubborn but they really aren’t. People just train them incorrectly. Think about it: The calves get...
Want a six-pack? I’m sure everyone reading this does! Apart from having a low body fat percentage, getting rock-hard abs is actually quite simple. Previously in this series of articles on the best exercises for each body part, we’ve said that in order to...
Want bigger forearms? You can have them if you understand how to train them for maximum muscle fiber recruitment. To do so the exercise chosen needs to: Work along the path of the function of the forearms Provide resistance at the peak contraction point of the...
You’d be surprised at how many US soldiers stationed in different parts of the world follow my programs! Whether it’s a workout program like THT, or a diet program like MANS, GLAD, or Total Six Pack Abs (diet & workout), they commit to a goal, then...
We all want that sexy, athletic “V” shape to our bodies. So let’s get it! Let’s see how we develop a wider, thicker back. In this article you’ll discover the single best movement for stimulating the growth of the lattisimus dorsi....
During your workouts there is a window of opportunity in every set in which to stimulate the body to build muscle. You CANNOT afford to mess this up so please take this short time to read this article. MuscleHack specializes in muscle growth. Other sites may focus...
If you’ve ever had trouble building up the trapezius muscle, you won’t for very muscle longer. To discover which exercise will produce the most muscle growth we first need to look at the muscle’s function, then find a movement that can provide...
I’m going to take a little break from my new ‘Best Exercises For Growth’ series to talk about what actually causes a muscle to increase in size. It’ll involve a little biology but will prove INVALUABLE knowledge in your ongoing campaign to...
The triceps account for about 2/3rds of the size of your arms. If you want big arms, you better work them correctly to stimulate growth. This exercise will recruit MORE FIBERS and ignite MORE GROWTH than anything else out there. Don’t delay in putting this one...
My Online Personal Training Program, ‘A Month Of Mass’ starts tomorrow, Monday February 1st. This training system is purpose-designed and scientifically-based to induce muscular hypertrophy i.e. the increase in diameter of muscle fibers. It is the same protocol in...
If you want to develop huge, beefy pecs like a cartoon superhero, read and watch the following. Previously I’ve said that in order to maximize growth stimulation for any muscle you must do the following: Work along the path of that muscle’s function Have resistance at...
If you’ve ever blamed your age for your physical conditioning, cut it out right now! Armin, a 46 year old guy from Germany recently contacted me to express his interest in my upcoming ‘A Month Of Mass’ Online Personal Training program (starts 1st Feb...
I’m sure you’ve heard this a hundred times before… “We’re all different, so we all need a different workout program to succeed. Just because your routine worked for you, doesn’t mean it’ll work for me.” Is it true...
There is EXTREMELY important information in this article that will greatly impact how you train and WILL improve your results beyond a shadow of a doubt! I’m making a big promise here so make sure you read this one, all of it. What I’m about to explain...
If you’re someone who is frustrated with your biceps, or you’ve got big biceps but want them even bigger, don’t go anywhere for the next 5 minutes! I’ve a new favorite exercise that I believe is the most effective exercise for stimulating...
Check this out… I was watching the local news last night (something I don’t often do). The last section asked people on the street if they had set New Year’s Resolutions and how they planned to stick to them. Were people enthusiastic? No Excited? No...
In a recent post I recruited some lab rats to test out an exciting new experimental bodybuilding protocol I had developed. The initial goal was to see if I could come up with a way to gain half an inch on your arms in just 7 days! Considering most people (excluding...
Fancy a whopping 47 grams of protein in a tasty, easy meal? This is a recipe I had completely forgotten about up until recently. I used to eat this meal regularly before I started my carb-cycling lifestyle a few years ago. However, after my summer ’09 cut, I...
Do you want to know the REAL scoop on creatine? Does it work? Will it make you big? Is it safe? Most importantly? How the hell does it actually work? What does it actually do? If you want to know, READ THIS ARTICLE. Not only will you be clued in, but you’ll be...
Some lifts take considerable forearm strength to execute. There’s nothing wrong with that, but what happens when your grip is too weak to allow you to train the intended body part to failure? A while ago I recommended lifting straps to get the job done. But now...
This is a first for MuscleHack! I’m VERY excited to announce that I want to conduct an online experiment, the goal of which is to increase the size of your arms by at least a half an inch in 1 week! EDIT: The Results Are In! Go Here...
If you think it’s too late to get ripped at 40+ years of age, you’re wrong. STOP selling yourself short! This post will be VERY encouraging to guys and girls who fit into this category, and motivational for everyone else. One of the biggest surprises I had...
Huh? A muscle dessert? Imagine tucking into a sweet, delicious dessert that actually fed your muscles, NOT your waistline. Now imagine that this high-quality protein snack was low in calories, carbs, and fat. Sound impossible? It’s not, and I’m about to...
You’re going to see some weird and wonderful things in this article! Some animals (including people) have the ability to develop a freakishly large musculature in a much shorter period of time than the rest of us. In my last article about bodybuilding genetics I...
I’m going to use a word I hate in this article. That word is ‘limitation’. I’m sure you’ve all heard something about genetic potential in the bodybuilding game. You’ve probably heard one or both of the following: “He’s...
A lot of people are avoiding the most productive rep in a set because of an undue fear of injury. In my last post I put forward the case for continuing a set until muscular failure when the goal is to maximize muscular growth. However, you may have heard it said that...
“The necessary muscle stimulation to force adaptation occurs in the last few reps of a set.” That’s a quote from my free book Total Anabolism. There’s more to this and if you want to MAXIMIZE increases in muscular size, it’s important for...
The bodybuilding world is bursting at the seams with fiction. Science, logic, and reason are NOT the cornerstones of this particular industry; tradition and hype unfortunately are. I mean, who wants to develop a sound theory of this particular branch of exercise...
If you want to grow you have to know! This means that there must be some sort of objective means by which to measure your results. Without this you could be making no progress at all and not even knowing it. Now, some people measure their muscle gain by scales. While...
Are you ‘doing cardio’ alongside weight training? Is your primary goal at this time to build muscle? If you answered ‘yes’ to the 2 questions above, it is my position that you are actually working against yourself. In this article I will put...
Here’s another Low Glycemic Load muscle recipe: Beef Chili. It’ll only take about 15 minutes to cook this high-protein bad boy. It’ll have a minimal impact on your blood sugar at a glycemic load of just 6 for the whole meal! This also means you can...
My favorite low-carb dish of all time is now available in a low-glycemic load, lower-fat form: The Muscle Taco or Taco Salad. This really packs a protein punch and is one of the most delicious muscle-dishes you could eat! Here’s the all-important nutritional...
This will be an invaluable article to those of you who have attained a nice, defined six-pack and want to keep it that way. Yes, you can have a year round six-pack when you know what to do AND are willing to do it. We all know that it’s hard to stay away from...
Here’s a healthy, ‘low-glycemic load’ muesli recipe to get you started in the morning. What I suggest you do is keep the following ingredients together in a large container; that way you can just pour it out like cereal from a box (just make sure you...
I’ve talked about the fattening properties of sugar time and time again on this blog. However, sugar has another VERY unwanted side-effect – it makes you look old before your time! That’s according to Yahoo’s ‘Skin Guru’ Dr. Leslie...
Another tasty muscle recipe for you that’s low in Glycemic Load. Miss French toast? Now you can have this high-protein version to feed your hungry muscles and satisfy your taste buds. Ideally, the type of bread to use is Rye kernel (pumpernickel) bread, which...
Don’t skip this article, you’ll see PROOF that our mindset can make us physically stronger! The ability of our mindset to influence our performance in the gym can’t be overstated. However, these type of ‘mind’ articles are my LEAST...
I love easy, high-protein recipes. This one is 100% G.L.A.D. Diet approved and is ridiculously easy to make! The GL for this recipe is 10, so it’s a good choice in terms of controlling blood sugar levels. Introducing ‘Proats’. Yep – high-protein...
As it’s cutting season for a lot of people I thought I would address one of the most common problems faced by fat-strippers at this time… Are fat-loss stalls inevitable when cutting? The short answer is NO. The long answer is still NO, but only if you take a...
You’re going to LOVE this one. It’s tasty and couldn’t be easier! Seriously, it kinda tastes like french toast 🙂 . Ever heard of halloumi cheese? I hadn’t until last week. I saw a pic for a cheese recipe that looked just like the one at the top...
Over the past weekend I was thinking about how to simplify the fundamentals of training to maximize muscle growth. I mean, is there one rule that can sum it all up? 1 word? 1 phrase? 1 sentence? This 1 principle should contain all others and should be simple enough to...
I LOVE reading all the positive emails I get. Helping change people’s lives is one hell of an experience 😀 . I love it even more when there are pics attached! Earlier today I received an email from Jason Glover, a guy in Jersey. Jason is an ectomorph or...
I think everyone has some body parts they’re not happy with. It doesn’t matter how long you’ve been training, there’s probably still some body part that just irritates you. For me it’s shoulders and upper chest. Don’t get me wrong;...
The scales are NOT the way to track muscle growth! Faaarrrrrr too many aspiring bodybuilders hop on the scales once a week (if not more!) desperately hoping to see a weight increase, thinking this is a good indicator of muscle growth. This is a mistake. I know because...
One of the major criticisms of low-carb nutrition is the assertion that carbohydrates are NEEDED by the body to power effective workouts. Does science actually back this idea up? Are there other alternatives to carbs? Let’s have a look. There’s no doubt...
Here’s the final 3 hacks in the Muscle Mind Hack series: #4 – Always THINK 1 Rep Ahead #5 – The Pretense of 1 Set Only #6 – There’s a Crowd Watching You! #4 Thinking 1 Rep Ahead You already know that I highly recommend keeping workout...
Could VISUALIZATION be the key to massive muscle gains? I certainly visualize, and I know it’s something that Arnold Schwarzenegger recommended. In fact, visualization is something that almost all successful people have in common, no matter what their particular...
Now for Mind Hack #2 – When working out, Crank Up The Music! For years I’ve believed that listening to music IMPROVES workout performance. I always noticed how music, especially heavy/aggressive music, gave me an added BURST of energy and enthusiasm when lifting....
Today is the first of the… Mind Hacks Series – Mind Hacks For Brand New Muscle Gains’ …that will promote BETTER workout performance and help generate NEW muscle gains. By ‘Mind Hack’ I simply mean some sort of psychological trick you play on yourself...
Check it out! Thanks to YOU guys I have been able to reduce my hours at work recently. 🙂 What this means to you is that there’ll be more frequent posting AND more social networking. Posts at MuscleHack have been pretty sparse over the last few months, but I’ll be...
Man, sometimes you just NEED that crunching sensation when low-carbing. Since we’re off all those awful refined carbohydrates, the store-brand cheese crackers just WON’T do! Luckily I’ve come up with the easiest low-carb cracker the world has ever...
Man, the above question lands in my inbox a LOT! People want to know what the main differences are between the MANS diet (a CKD diet), and the Total Six Pack Abs program. It’s a good question and deserves an article of its own. That way everyone who wants to...
I was emailed some great news about creatine this week and wanted to share it with you guys. The Journal of the International Society of Sports Nutrition published a position statement on creatine, and it’s ALL good! Fair enough, it was published in August 2007...
I found some cool pics you might be interested in seeing. I was recently looking through an old hard drive and found pics from my first successful cutting cycle. I didn’t put a date on them but I’m pretty sure these are from October 2006, about a year...
The word ‘LIMITATION’ is so repulsive to me. The idea that I CAN’T do something, or that there’s only so much I can experience is too horrible to contemplate. Holding the opposite attitude will change your life, and I can prove it. Einstein...
If you would like: Increased Muscle Size Better Workout Performance Faster Recovery …then you should be supplementing with creatine. I know a lot of you still don’t (or won’t) take it. I believe this is a mistake; creatine works AND it has been...
It’s here! The latest, most complete version of Total Anabolism! T.A. is now an 82 page freebie that will transform your body if you act on the information revealed. So what’s different? The only major difference is that I have switched THT training back...
You are about to be introduced to what I believe is the most effective MUSCLE BUILDING weight training program on the planet. If you’re not currently up to speed with THT training, spend the 5 minutes necessary to read this article in full. Your breakthrough is...
A great alternative to the barbell shoulder press is the dumbbell shoulder press. This is especially relevant for guys that are new to the game. Guys that have been going strong for at least a year will soon have to move on to the barbell press as heavy-ass dumbbells...
Want to build NO muscle whatsoever? Want to bust your ass week after week, month after month and make NO progress AT ALL! Heck that’s what happens to most guys, so let’s watch what they do and do the opposite. Oh, by the way, want to do all the above while...
Great lats will help you achieve the V shape that everyone wants, and I’m going to show you how to get them! About 6 months ago I was doing my barbell rows like most people, with decent results. That changed after I purchased Jeff Willet’s DVD training...
When people know you workout, they often want to ‘sample’ your results. Guess what body part they want to see? You got it, your bulging biceps. So you’d better learn to work them correctly if you want to MAXIMIZE bicep growth. This video tutorial will show you how to...
Get this exercise right and you’ll be well on your way to having boulders for shoulders! Equipment you need: Barbell Rack (optional but highly recommended) Gloves (optional) Although the rack is optional, I really recommend it. Barbell Presses are one of those...
A new, even more EFFECTIVE version of Total Six Pack Abs has just been released. Here’s the deal: You’ll get RIPPED ABS in the fastest time possible! You can actually BUILD MUSCLE while you OBLITERATE FAT These 2 facts coupled mean that by the end of the program...
Hi guys! Yeah, yeah, I know – it’s been a while. I’ve been busy with a BIG update of Total Six Pack Abs – it’s about to be bigger, better and MORE EFFECTIVE than ever! Good thing since summer is just around the corner! 😀 Ok, today I want to talk about something...
Anyone that has been lifting weights for at least a year will undoubtedly have experienced the dreaded PLATEAU! You know what I mean….. You lift and lift, week on week, and can’t seem to get even 1 more rep at a certain weight. Is all hope lost? Certainly...
I recently had the unique privilege of interviewing one of my idols – IFBB Pro Bodybuilder Jeff Willet. I first became an admirer when I read some interviews with him a few years ago. His philosophy was refreshingly simple – NO gimmicks and best of all, he...
I came up with the easiest Beef Stew recipe in the world! It’s high in protein to feed those hungry muscles and the fat will keep your testosterone levels up. Also, it’s low in carbs so there’s no concern about fat gain. In fact, if you’re like many of my readers, you...
Ready to be Insanely Inspired? More Muscle Hackers have submitted some awesome testimonials. For example…. “Hi Mark, just wanted to say thanks – you have changed my life.” “I’ve had more gains in the last month than 14 months of gym with a...
In this article I will introduce you to a formula that will allow you to accomplish virtually anything you want in your life. It’s a success formula, or ‘The Ultimate Success Formula’ according to guru Anthony Robbins. It was modeled from the behaviors and attitudes...
Upright Rows: An easy exercise to get completely wrong! You really have to watch your form here. In THT training I recommend hitting the traps with a couple of ‘direct stimulation’ sets. This is because the traps come into play so much with your shoulder and back days...
If you work out alone, you’re placing yourself at an increased risk of injury. Some exercises like the bench press favor a spotter. Knowing you’ve got someone there who can assist you if you can’t complete your last rep puts your mind at ease. Having said that, I work...
In my last article I explained how to flat bench press correctly. Now let’s take a look at how to incline bench press in a way that really stimulates the upper portion of the pecs. Firstly, understand that inclines are very important to emphasize the line of...
Great pecs look, well…Great! My pecs are probably my favorite body part. I’ve managed to develop pecs that are exactly like I envisioned when I got started (see my pic in the footer for a good pec shot). I didn’t get them by trying to impress other...
I’m so happy! Last week I found a dish in my local Chinese Takeaway that’s VERY low-carb. It’s simply called ‘Chicken & Mushroom’ and consists of Chicken Mushrooms Onion Carrots – only a few slices Chicken Stock That’s it. But it’s deceivingly delicious! Here’s...
Today, I’m going to illustrate how to get the absolute best out of your ‘EZ Bar’ or ‘Curl Bar’ curls. Let’s face it: When people know you work out, 9 times out of 10 it’s your biceps they want you to flex. So let’s make EVERY set as effective as it...
* Is there a question that’s bugging you? * Is there a topic you’d like covered? * Is there an aspect of your training or diet that I could help you with? * Do you think I have missed something? Just let me know! This is an opportunity for you to tell me...
Tricep Cable Push Downs – another fantastic tricep exercise. I think it’s always wise to incorporate a cable movement into your tricep workout. This video post demonstrates ‘optimized form’ to help you really get the most out of your push-downs. Like...
My favorite tricep exercise in the world! I love French curls. They’re also incredibly effective for building massive triceps. This video tutorial will guide you through the principles of optimized form as they relate to French curls. It may be a little...
“Mark, what do you think of supplement X?” or, “Is supplement Y effective?” or, “Mark, what are the best bodybuilding supplements?” Regular readers of this site will know that my supplement routine is quite modest. The majority of the time, the only actual...
If you’re not currently aware, there is a documentary coming later this year entitled, “In Search of the Perfect Human Diet”. Produced by investigative journalist CJ Hunt, the film reveals the truth about what has gone terribly wrong with our...
Just a small amount of dehydration will adversely affect your strength. Lower strength = submaximal workout performance You could literally be losing weeks, if not months, of potential gains by not adequately hydrating yourself. A 2008 study concluded that muscular...
Each individual set is an opportunity to build muscle. Don’t mess it up! In order to truly maximize your gains you need to ensure that you are as strong as possible on each and every set. A HUGE factor in dictating this is COMFORT. Remember this: You must set...
Ok, this really needs to be cleared up once and for all. In ‘Total Anabolism’ I wrap up this subject with the following… “The weight you are lifting on each and every set should be light enough to allow 8 good reps, but heavy enough to prevent...
How much weight should you increase a set by when seeking to progressively overload a muscle group? This can truly make or break your gains, so let’s get it right. Let’s set the scene… You’re working your biceps It’s the third set – EZ bar curls You look at your...
Excess Calories are necessary – what an oxymoron! Think about that statement for a second, ‘you need more calories than your body needs to build muscle’ Huh?! I said it in response to a comment in a previous post and I’ll say it again, you need SUFFICIENT calories,...
I recently stumbled across a killer low-carb pancake recipe on YouTube. Bowulf, who has a lot of great low carb recipes, explains all in the video below. It’s a little more complex than the one I created for ‘Total Six Pack Abs’ but I must say, they...
A new year is just around the corner and a fantastic opportunity awaits you! I’m not into New Year’s Resolutions so much as New LIFE Resolutions. Think about it for just a second. There is absolutely no rule that says you must be the same type of person...
A while ago I experimented with an alternative method of creatine supplementation. This was the short-term loading method: 3 days load (approx. 20 grams a day) 3 days off I have commented on my results on the forum and in ‘Total Anabolism 2.0’, but I...
If you are looking for the most delicious mashed cauliflower recipe, you’ve come to the right place! The ingredients are simple: 1/2 head cauliflower 1 x tablespoon butter Salt Grated Parmesan It’s low carb, it’s healthy, and makes a great addition...
You can earn money just by being a MuscleHack visitor no matter where you live in the world! How much can you earn? $13.47 for each completed transaction! And NO it doesn’t cost you a penny….EVER! How many transactions can take place? That’s...
Ok, time for Mark to say, “I told you so”. Please DO NOT ignore this article, it may just provide you with much better muscle gains and more money in your wallet! Every few months a supplement company comes out with new product that’s “better...
I recently broke my caffeine habit after I realized I was guzzling down more coffee than any sane man should. This crept up on me slowly. I used to take 1 cup in the morning only. Then I had 1 when I arrived at work too (about 7.15am), then I added another at break...
You can make a low carb, protein-packed version of Burger King’s Whopper which tastes just as good as the original! This came about when I recently had a whopper while out shopping with my girl (weekend carb-up). It tasted so good I was determined to make a low-carb...
If you want maximum performance from your weight lifting sessions then you should invest in a pair of wrist straps. Here’s the idea: Take a heavy lift like deadlifts. Once you get to a certain level of strength, the weight you are lifting is going to make it so that...
You’re going to want to read this article. By the end of it you will know that: Dietary cholesterol is good for building muscle A high fat, low carb diet will not increase your risk of heart-disease You’ll also be able to silence the low carb critics who use heart...
Yes you read the title right. You can have ice cream on your low carb diet! Best part is, you probably already have all the ingredients in your kitchen right now. (The pics in this post are of the ice cream I just made before posting this). Some of my American readers...
Virtually all weight-lifters the world over depend heavily on chicken! I’ve recently stopped buying frozen chicken fillets and switched to whole chickens – they just taste so much better! Problem is, how do you cut the damn thing to get maximum meat with...
It’s pretty much universally agreed that creatine works! One concern that pops up from time to time is water retention. Some people complain that creatine will make them look smoother i.e. they’ll lose definition on it. They believe that there is more...
Gym Rat: “I can bench 300lbs man” MuscleHacker: “So what, are you expecting a round of applause or something?” The logical, commonsense advice I will share in this article will take you to your goals faster than the majority of lifters you’ll see at your local...
This website turned 1 year old on 1st November 2008. It’s been a great year and the site keeps improving and growing in popularity. MuscleHack has about 6500 subscribers at this time – that’s great for such a young blog, and beyond what I thought could be accomplished...
Are you ready for the abdominal workout of your life? The most critical component of a great ab routine is the form. Yet it’s the one thing that so many people get wrong! I’ve created an audio file that is designed to put an end to all of that. You listen to...
Hopefully within the next few days MuscleHack will be undergoing a face lift. A kind reader has agreed to design a new WordPress theme for me! It won’t look drastically different but it should improve functionality and look a little better. If you have any...
One of the most popular questions emailed to me is… “Mark, what do you eat on the low-carb section on the MANS diet?” Firstly, I’ve got a thread devoted to this in the forum, check it out if you haven’t already. Regardless, I still get...
You know you’re a low-carber when: You can’t remember the last time you were in the cookies/biscuits aisle of the supermarket People look at you like you’re crazy when they see you ‘remove the bun’ You feel like an outcast at work outings that involve a meal People...
Chicken Fried Rice is one of my favorite dishes to pick up from my local Chinese take-away (only at the weekends of course). Making a low-carb version seemed impossible until I discovered the perfect substitute for rice – grated cauliflower. Here are the...
Maximizing the productivity of your workouts should be of paramount importance to anyone wanting to build an impressive physique. You will note in Total Anabolism 2.0, one of the main principles of THT training is the combination of: Going to ‘Positive Failure’ on...
Maximum muscle growth comes through maximum muscle stimulation with a full range of motion. In turn, maximum muscle stimulation means lifting the heaviest weight you can handle with good form. Good form can make the difference between big time gains and NO gains....
It’s here! Total Anabolism 2.0. I guarantee that this book will lead to the best gains of your life if you fully implement the strategies revealed inside. You will be packing on new slabs of muscle like never before – that’s a promise! If you’re tired of busting your...
Total Anabolism was supposed to be here by now. Here’s why it’s not: (1) Last week my laptop charger spontaneously stopped working. I ran out of battery and was offline. (If you follow me on Twitter you’ll already know this). I therefore...
No new article today guys. I wanted to set aside some time to get the new version of my free book done. It’s almost there and I think you’re going to love it. I’m pretty sure it’ll be up for download someday this week. That said, I need your...
I recently purchased a tub of creatine capsules. The reason I did so was because the new way of taking creatine I am experimenting with requires me to load quite frequently. The caps, I thought, would be much more convenient for taking with me on the go. Sounds good...
Man I LOVE this recipe! Yes you can have pizza on a low-carb diet, but you have to make it yourself 😮 Think about it. All the ingredients in a pizza are low carb except the crust. There are 2 ways to get around this: Go Crustless! Use a Low Carb Tortilla as a base Now...
You can make tasty, healthy protein bars that are much cheaper than the commercial ones. This recipe makes an absolutely DELICIOUS protein bar. It’s… High in Protein High in Carbs Low in Fat This can be consumed as part of a 40/30/30 bodybuilding diet or...
I’m sorry. het spijt me Je suis désolé Es tut mir leid Sono spiacente Lo siento Why? I was reviewing the progress of MuscleHack recently. One of the issues I wanted to look at was topics I have covered and topics I have yet to get into. I realized something during...
If you’re not experiencing: 1 Powerful fat-free muscle gains and, 2 Great performances in the gym on the MANS diet… you’re doing something wrong. From the feedback I receive, no.1 is being accomplished by most if not all cyclical carb dieters. A few have expressed...
Your beliefs are determining your success and failure in every area of your life, you MUST change them! Read on… How successful can you be as a natural bodybuilder? A lot more successful than you might think. The limits we humans place on ourselves are enormous,...
In order to maximize muscle gains you need to take a well-deserved break every now and then. Specifically I’m talking about talking a full week away from working out altogether. This principle literally means that you do less and gain more! This isn’t wishful...
Ok, this may seem a little obvious to some of you but…. Your Protein powder can make a neat little bedtime snack. You can make a nice little protein pudding for bedtime by simply adding a small amount of milk or cream & water. Just throw around 40 grams of...
Would you like to manufacture your very own human growth hormone naturally? Of course you would 😉 One of the little known effects of l-glutamine supplementation is increased human growth hormone levels. Not a bad effect for an unsexy supplement like glutamine....
Want more muscle faster? Take ibuprofen. Ok, that’s not advice I really want to give but apparently ibuprofen and acetaminophen are muscle building pills! A study has shown that taking the regular recommended dosage of ibuprofen and acetaminophen results in...
Building your dream body is an exciting endeavor! So is building a home gym! Let’s face it, driving to the gym, waiting on sweaty equipment and listening to know-it-all gym rats sucks! I thoroughly recommend you create your own in-home gym as soon as possible....
Attention Women! You want to know how to get a toned body? (Guys, read for information purposes only) * Do you want a sexy body? * Do you want that toned look? * Want a low body fat percentage? * Want small hips and a pert butt? I’m sure not many women answered ‘No’...
This is one of the best high protein snacks around. I came up with it myself out of need for a very simple, quick high protein recipe that was made with real food. The ingredients couldn’t be simpler: Tuna Eggs That’s it. It works better with tuna in...
If I were to say, “There’s a new supplement on the market that guarantees you’ll increase your weights and reps every single workout!” you might think it’s bullshit, or you might think “Where can I get it?” The truth is that you don’t need a supplement. You can...
Come close. I’m about to reveal my no.1 bodybuilding tip of all time. * All the guys and girls who have the type of body you want, know it and practise it… * All the pros know it and practise it… * That guy on the front of ‘Men’s...
I’m really excited about sharing this new way of taking creatine monohydrate with you today! 🙂 It comes from Paul Cribb of ast-ss.com who has done tireless research on the subject. According to Cribb, the traditional approach could be destroying “70-80% of...
I always enjoy helping you guys actually live your anabolic lifestyle. So here’s another delicious yet easy recipe that you can start using straight away. This one’s a beef chilli recipe. Cooking time including preparation is only 15-20 mins maximum. It...
Good. I have been using liquid splenda (or liquid sucralose) for 3 months or so now and I really like it. I’m playing the waiting game for Truvia right now, but in the meantime I went looking for a zero-calorie sweetener that was considered safe. That’s...
Hi everyone. I’m just letting you know that from Sunday 20 – 27 July I will be away getting some sunshine. The weather in Ireland is terrible at the moment and I need to feel some warmth! I also need to relax and recharge my batteries. Please go the the...
I have been waiting on a zero calorie all-natural sweetener for years! It seems like my wait is finally over 🙂 The sweetener Truvia (pronounced true-vee-ah) is an all natural stevia-based zero calorie sweetener. Check out the video…...
Have you ever helped someone and felt really good about yourself? I think we can all relate to that. By running MuscleHack I get to experience this on an almost daily basis these days! It’s a phenomenal feeling. I get emails and comments of thanks and...
Are you on Twitter? I just started posting on this micro-blogging platform. What is Twitter? It’s simply a way to communicate with anyone you like regarding one question…’What Are You Doing?’ Basically you write, in 140 characters or less, what...
Here’s a simple yet delicious chicken curry recipe that’ll fit nicely into the low-carb portion of your bodybuilding lifestyle. Note: You can actually make this into coconut chicken curry by sprinkling in some desiccated coconut while cooking. Chicken...
Yes you can have delicious breaded chicken on a low-carb diet. The secret is to ditch the breadcrumbs and use a combination of parmesan cheese and ground almonds (almond flour). This recipe is fast and easy, just how I like it. I suggest you make up a big batch of...
The MuscleHack Bodybuilding Forums are now live! Get over there and register to start posting now. Discuss: Bodybuilding Supplements Workouts Diet Recipes Total Six Pack Abs (Member Forum) Off-Topic Discussion See you there! 🙂 Who’s gonna be the first one to...
Mike Benoit, a 37 year old bodybuilder has made history as the oldest competitor to win the title of ‘Mr. Newfoundland and Labrador’ at the recent Newfoundland and Labrador Amateur Bodybuilding Association Championships. He: Placed first in the Light...
It’s a given that every reader of this site wants to build muscle. It’s also a given that every reader of this site wants to lose fat. However, realistically speaking, can you build muscle and lose fat at the same time? Actually, YES YOU CAN! Take a look around other...
Here’s a delicious taco salad recipe for us MuscleHackers. This is the proof that you don’t have to skip on taste to enjoy a high protein, low-carb lifestyle. This taco salad recipe is suitable for the low-carb part of your carb-cycling diet. Makes 1 or 2...
Should you use Weight Lifting Gloves for your training sessions? I think they are of great benefit and wouldn’t dream of working out without them. Here are a number of benefits of weight lifting gloves: They absorb pressure on the hands. Sore hands may make you cut a...
I get this question a lot – “Mark, which protein product do you recommend?” This post is for my US readers since they make up the vast majority of my readership (I’ll cover other areas later). UPDATE: I now HIGHLY recommend The Protein...
So, is a high-protein diet bad for your kidneys? In a word ‘no’. More specifically, protein may only bad for your kidneys if you have bad kidneys 😉 . If you use the formula I use to calculate how much protein you need to build muscle, you’ll probably...
I could have named this article, “25 year vegetarian admits Atkins diet is the best!” and it would have been accurate! Most people don’t question the awesome effectiveness of low-carb dieting for weight loss. However, the number 1 issue is always,...
Your problems have a purpose. What a concept! Have you ever considered the possibility that your problems are there for a reason? This is a belief I have chosen to accept as true and I suggest you do too. Why? Not because it’s an absolute truth that I can somehow...
The MuscleHack forums are coming very soon. I hope to have them up and running this coming weekend (Saturday 14 June 2008). I will be contacting those who expressed interest in moderating the forums very shortly, so expect an email guys. I will almost certainly be...
Standing Dumbbell Front Raises work the overall shoulders with special emphasis on the front head. The traps also take their fair share of the stress. This is another exercise where there are variations in execution: Speed of movement Momentum – allowed or not?...
I’m going to challenge you…. Can YOU be happy for 7 days straight? It seems that the whole world is preoccupied with the concept of dieting. Whether it’s calorie-controlled, carb-controlled, low-fat, whatever – dieting is on the forefront of a lot of people’s minds....
There are many variations on the dumbbell lateral raise e.g. body position, starting position of dumbbells, range of motion….None are right or wrong, simply different options for you to consider. I’ll illustrate just one in this tutorial. Dumbbell lateral raises work...
Ahhhhhh, so many emails, so little time. If you’ve emailed me in the last few weeks, you may have gotten a response, you may not. In the early days of this website, I could respond to every single email I got. These days there’s just no way I could accomplish that. If...
Deadlifts are one of the best compound exercises around. Like squats they involve a lot of muscle groups. As well as primarily working the lower back, they also target: Upper Back Biceps Forearms Quads Hamstrings Shoulders Traps Like barbell rows, you NEED to ensure...
Low-fat diets are so stupid. There are a number of reasons for this including: The loss of muscle The hunger The low-fat (your body needs it, especially essential fatty acids) All the unnatural low-fat products Temporary success (unless you’re prepared to be...
I love incline dumbbell bicep curls. They really give the biceps a full range of motion and a great stretch at the bottom of the rep. Check out the video, then the instructions follow… . (1) Getting Into Position Keep your feet flat on the floor Take a firm,...
EZ bar curls are one of the best bicep exercises you can do. Not only do they really stimulate the bicep to grow, they’re also a comfortable exercise. What I mean is that because of the angle of the bar, the movement feels comfortable on the wrists. This is the...
Guys this is a quick post to let you know why there was no new article up yesterday or today. My internet connection has been cut – quite literally! Let me explain. I got the front door of my house replaced early yesterday (Tuesday). The phone line comes in...
OK, I’ve had it up to the gills! I want to put to rest the belief that fat (especially saturated fat) and dietary cholesterol are bad for us. I will also show proof that aside from being the best diet for stripping fat, low-carb nutrition actually improves...
What is MuscleHack all about? How can I help you achieve your goals? This post will detail the MuscleHack philosophy on attaining the body of your dreams. There are 3 main areas that need to be addressed for optimal bodybuilding results: A bodybuilding workout plan...
Wouldn’t it be cool if drinking water could burn extra calories? Let’s say you are cutting to get that six pack for summer; wouldn’t it be nice to have a few of those calories burned effortlessly? Well, it can be done. Ice cold water burns more calories than...
Get Inspired! This post lists just some of the positive feedback I’ve received from readers of MuscleHack. These testimonials make all my work worthwhile. I love reading them. I want to thank all of you who took the time to thank me for my work and the results you...
Would you like to burn fat for energy? I’m sure you would. The ‘metabolic switch’ refers to the process of the body switching from burning carbohydrates as its primary energy source to fat – what a sweet deal! Becoming a ‘fat-burner’ involves...
I have to tell you about my new favorite vegetable. Well, second favorite (after broccoli) 😉 Swede / Rutabaga It’s great for fries, even better than celeriac. I reckon it’s the closest you’re going to get to regular fries while low-carbing. The last few days I have...
Want a high protein snack that almost tastes like a snickers? This is my own homemade protein bar recipe. I call it the ‘3 Ingredient Protein Bar’ and it rules!! It’s quick, simple and tastes great! Getting a quick blast of protein has never been...
Look at the following 2 statements… Going to ‘Failure’ is the most important factor in working out for muscle growth ‘Progressive Overload’ is the most important factor in working out for muscle growth Which one is true? I still get emails about this question despite...
This article will show you how you can accelerate results on the carb cycling MANS diet. The information herein is especially relevant for 2 types of people: Ectomorphs – naturally very skinny people People who can feel sluggish on a low-carb diet There are 2...
I’ve received some amazing success stories by email from people who have adopted the MANS diet. There is one question that keeps popping up though, “Am I eating enough?” If you have to ask, you probably aren’t. I understand it’s hard...
Everybody wants to know how to get six pack abs. Great question! It’s what lead me to my whole nutritional philosophy and ultimately my success. I was desperate for abs until I actually had to formulate my own strategy that would guarantee their attainment. My...
What if you could have your cake and eat it too? What if you could build muscle without adding fat while still enjoying your carbs? STOP! This article has been completely updated. The NEW GLAD diet article is here. This is the power of the Glycemic Index and the...
I Love receiving positive feedback from people via email. I’ve gotten a lot and I’ll soon be creating a page on the site to display some of them. In the meantime I thought I’d share the following one from Stephen from New York City. Stephen has tried...
Want a better performance in the gym? Want to feel stronger and help accelerate muscle growth? You need to supplement with magnesium! If you don’t already, you’ll want to in about 5 minutes, read on. Magnesium isn’t very ‘sexy’ and...
The benefits of controlled carbohydrate nutrition cannot be ignored forever. Low-carb was big news a few years ago. Then it kind of died out. Now I believe it’s making a big comeback. Whether it’s: The Swedish Government’s recent decision to...
This site continues to grow and become more successful every week. That’s all down to you guys and I want you to know how much I appreciate it 🙂 At the moment I am planning the next few months ahead and I thought I’d keep you all informed and see if there...
What is a ‘Mind-Movie’? A mind movie is a personalized way for you to re-wire your brain in any way you wish. Later in this article I’ll give you a link to a free piece of software that will quickly allow you create your own. Are you aware of the...
A TV show that promotes a low-carb diet? I never thought I’d see the day! Well a new Canadian show called ‘My Big Fat Diet’ does just that. The show is set in Alert Bay area of British Columbia in Canada. The hypothesis is: The ancestors had it...
Fish Oils are trendy in today’s culture. It seems that everyone is recommending fish oil supplements for their much touted health benefits. Why is fish oil recommended? From wikipedia: “Fish oil is recommended for a healthy diet because it contains the omega-3 fatty...
“If I go ‘Low Carb’ what will I eat?” That’s one of the main questions I get asked by email. I decided I would make a video to show how you can make simple switches that can turn you high-carb diet into a low carb / high protein one....
Ah, the wonderful egg! So versatile and so healthy. Eggs are a big part of my diet and I can’t imagine any (non-vegan) bodybuilder going without them. You shouldn’t either. Here’s 10 great reasons you need eggs in your diet: (1) Cheap Source of Quality Protein:...
One of the great things about a cyclical diet is the potential to build muscle and burn fat simultaneously. The title of this article is based on the experience of bodybuilder Hugo Rivera. 30 Day Anabolic Diet Challenge These are his results on The Anabolic...
What should constitute your daily main meal when seeking to aid muscle growth? I get this question a lot by email so here’s the deal….. Red meat and veggies is where it’s at! For those of you taking the low-carb muscle route as in ‘MANS’, your main meal should look...
Performing the bench press correctly is essential for building a great chest. Whether you’re using dumbbells or a barbell your form will dictate your results. Here’s 10 tips for the perfect bench press: (1) Lie with your back flat against the bench. Your...
Fancy squeezing an extra month into your year? What would you do with an extra month? How is it possible? Some of you are going to be able to get away with this, others aren’t. The idea for this post came recently when I realized just how much more time I have than...
Your ego will trip you up every time! Your ego will halt your progress towards your goals, leaving you frustrated to say the least. Therefore your ego must be tamed! Keeping up with the Jones’ Your ego is like the little demon perched on your shoulder saying, “You...
You’re not going to build much muscle if you’re not eating enough. One great thing about low-carb eating is that it is very satiating i.e. you feel satisfied sooner than when on a low-fat diet. This is good for cutting fat but could work against you if it causes...
Obesity is a disorder of excess fat accumulation. Obesity arises because ‘calories in’ is greater than ‘calories out’. Which one of the above statements is true? Are they both true? Do fat people just eat too damn much or do they just store fat easier than everyone...
Basically, all you do is let Rocky Balboa kick your ass! Here’s a clip you should watch: * every time you don’t feel like working out * every time you are tempted to feel sorry yourself * every time you want to quit * every time you think you’ve got...
. Are you not building much muscle? Are you perhaps not building muscle as fast as you would like? Are you frustrated with your current progress? Check the following 10 factors against your current lifestyle to ensure you’re not making some fundamental errors. (1)...
Do you understand the BIG difference between plain-old weight loss and Body Recomposition? If not, you could be losing out big time. If you’re overweight, you need to lose fat, not overall weight. Losing fat will of course produce weight loss but you want to...
My last article focused on how alcohol will seriously impede your fat loss goals. Here, I’ll give you the skinny on alcohol’s affects on muscle growth, and it ain’t pretty. (1) Dehydration – Should be fairly obvious. Saturated muscles grow better than dry ones....
Alcohol should play only a small part in your life if you want your dream body. In this article we’ll focus on how alcohol puts the breaks on your fat loss. You read the title right, alcohol consumption can reduce the amount of fat burned by 73%! Alcohol and Fat...
Beef is an awesome bodybuilding food. If you are eating MANS style to build muscle, beef is an absolute must. But do you know the different cuts of beef? Do you know the nutritional value of these cuts? With this information you’ll be able to make better choices....
I never miss a workout. Does that sound cocky? It shouldn’t. I simply understand and apply a powerful technique to compel myself to action. This article will show you how to do it too. If you are serious about building your dream body, you must take consistent action....
Everybody wants to build big biceps. Rock hard, shirt-ripping guns! When we think of a bodybuilder, the muscle that usually comes to mind first is the bicep. It is the muscle that primarily singles you out as a person who lifts weights. Hey, when someone knows you...
I had no idea chickens could provide us with a renewable energy source! I knew they could provide energy and protein for my body, but electricity for the general public? Wow! Them chickens just keep on giving! Here’s an article I noticed in BBC news....
Mark, How Do I Build A Great Chest? This is a question I get asked quite often these days. Why? Because pecs (chest muscle) look great! They make a huge difference to your overall physique. Can you imagine a guy with big biceps, boulders for shoulders and a flat...
Warning! You are hampering your muscle gains if you are not getting enough sleep. Of the following components of an effective muscle building strategy: A workout plan that focuses on hypertrophy A diet that stimulates the release of anabolic hormones naturally Rest...
This week I read some great posts ranging from: How The Mind Is Stronger Than Your Biceps – The power of suggestion at FitBuff.com Don’t Buy Another Ab Machine at Diet Blog- I totally agree with this. These contraptions are a waste of money and space. J....
I need energetic music to work out to. I recently asked members of the MuscleChat.co.uk forum what bands they like to listen to when hitting the iron. Here are the most popular artists (in no particular order) Guns N’ Roses Rammstein Metallica Foo Fighters The...
Tired of boring chicken? This’ll help you spice things up – and it’s healthy too 😉 As a person dedicated to building muscle mass, you know you need to keep your protein intake up If you’re like me, chicken comprises a large part of your diet, and...
Not getting enough water will stunt your muscle gains. Your body is around 70% water; muscle tissue is around 75% water. It should therefore come as no surprise that you need to stay hydrated in order to build muscle. Here’s 5 reasons why water is crucial to your...
Want to know what to eat to build muscle? After getting a few emails from people asking me what to eat on the low-carb section of the MANS dietary approach, I decided to keep food logs for a few days. This is what I ate yesterday, Monday 14th January 2008. Breakfast 4...
This Podcast will give you the ab workout of your life. You may hurt a little the day after but the whole purpose in recording this podcast was to ensure that: you use correct form you use correct timing The quest for six pack abs is not a race! Slow, weighted reps...
I have received a number of emails about the MuscleHack Anabolic Nutritional Strategy. Basically, a lot of you want to know what to eat on the low-carb, weekday part of the diet. No probs! What I have decided to do is to start daily food logs. This will give you guys...
Finally end the frustration and start building some serious muscle mass Perfect for skinny guys/girls – ectomorphs Even better for mesomorphs / endomorphs Learn how to: Create powerful anabolic hormones naturally and safely with food! Accelerate muscle growth Gain...
Do you want the edge in natural bodybuilding? Do you want to maximum muscle gains from your post-workout nutrition? Of course you do, so does everyone else. That’s why supplement companies thrive selling you crap you don’t need. The bodybuilding market is a gullible...
Well, how was your Christmas? Did you indulge in too many roast potatoes, peas, gravy, chocolates and ice cream?? I must admit I had a few of the above as well. As you know from the MuscleHack Anabolic Nutrition Strategy (MANS) I have a weekly carb-up period but I...
Get great abs! Get Scientific! Being scientific about your workouts guarantees that your abs are improving at each session. Failing to be scientific often results in frustration and ultimately failure; failure because you quit! If you want great abs (or any body part)...
ewwww! Ever heard of bigorexia? Bodybuilders who are convinced that they’re too small are said to suffer form bigorexia – the opposite of anorexia. Unfortunately, this sometimes leads guys to inject themselves with synthol, a posing oil. Can’t they...
Six Pack Abs are the icing on the cake. They represent the peak of excellence in body conditioning. They do, however, remain elusive for the vast majority of the population. I believe this is due to the mythology that has grown up around them for so long. What is the...
It is possible to increase the amount of weight you lift in every single workout. This means that you can make progress week on week until such times as you reach a genetic limit or you are satisfied with how you look. As I have stated in a previous article, one of...
“Mark, I thought you were a healthy eater, why are you eating a Peperami?!” Those were the words of my female boss as I sat at my desk the one day last week at break time. I had just finished scoffing down a low-carb wrap filled with tuna, mayo and...
Warning! These Videos are not for the squeamish! And don’t laugh! 1. Lifting a weight that’s way too heavy for you! 2. Jerking the weight just before your first rep, what the hell was he thinking?! Notice how after the accident he stays lying on the bench,...
If you want to build muscle in the shortest space of time, you’re going to want to implement this workout plan. The program I illustrate for you guys here will help you achieve your goal of maximum muscle in minimum time. 🙂 STOP! This routine has been totally...
Here’s a little taster of things to come on MuscleHack.com. Stay tuned and subscribe if you haven’t done so already. A Complete Workout Program – I’ll be detailing my whole workout program in the next week or so! Free Ultimate Nutrition Article...
I finally got around to populating my blogroll. The honors go to the following guys ‘n’ gals: Livin’ La Vida Low Carb by Jimmy Moore. Probably the biggest and best Low Carb blog on the net Kudos for Low Carb (Now ‘Kudos for Balanced Fitness and...
Is dietary fat, especially saturated fat, bad for you? Here’s a couple of videos I found on youtube I’d like to share with you. By the way, if anyone knows what this movie is and where it can be bought, please let me know! Mark...
Can you build a lot of muscle without weights? Well, not really. I’m not going to say it’s impossible, but I will say this – ‘It’s terribly inefficient.’ Some people would have you believe that you can build new slabs of muscle...
‘Eat Fats, Get Skinny’ is the title of an article published in the ‘Ottawa Citizen’ on the 22nd November 2007 regarding low-carb nutrition. This is but one small example of Gary Taubes’ master work Good Calories, Bad Calories penetrating...
What happens when a new hypothesis is put forward that contradicts another one? It’s rigorously tested to see if it has merit, right? Wrong. You see, sometimes diet science has a nerve even calling itself a science since it doesn’t act scientifically. Like...
Do NOT use the Body Mass Index as a means of determining whether or not your body is in good shape – it’s rubbish! From Wikipedia: “Body mass index (BMI) or Quetelet Index is a statistical measure of the weight of a person scaled according to height. It was...
Would you like to seriously boost your energy levels free of charge, without food or pills? You can! What’s the secret? It’s all in the breath my friend. (At the end of this article I’ll let you know where to get a free audio/visual program to guide...
Can you build muscle without touching a weight? Imagine the possibility of using your mind to reshape your body size and strength! Strange? Indeed. I recently remembered reading about a study a few years ago in Men’s Health in which the subjects increased the...
Fasten your seat belts, you’re in for a bumpy ride. I first heard of Anthony Colpo after finding his ‘Low Carb Muscle’ forum through a google search. As a fellow low-carb bodybuilder we agreed on many things but also disagreed on some points; I was...
It would appear that Jack Lalanne, ‘The godfather of fitness’, was way ahead of his time. I recently came across this video on youtube showing a clip from his TV show from the 1950’s. Just listen to what Jack states is the main problem with the...
Imagine being able to tuck into your favorite sweet treats and drinks while feeling assured that you weren’t piling on the pounds in the process. Now imagine that these goods were being sweetened a totally natural ingredient instead of dangerous artificial ones...
The debate between which type of diet produces the best results and is also the healthiest for us has increased in intensity in recent months after a major new no-holds-barred book called ‘Good Calories, Bad Calories’ was published which lends credence to...
There is an absolutely scientific way to guarantee muscle growth. Imagine yourself getting closer to your dream body every single week and knowing with certainty that you are building more lean muscle all the time; sounds good right? It is possible if one concrete law...
Feel excited, energized and inspired as you watch Dustin talk about his absolutely incredible weight loss of 236 pounds! Dustin says that at one point in his life, he made a choice between death and everything he ever wanted. He made the correct choice and his story...
Yep, they’re full of goodness, especially protein which is kinda important for us bodybuilders. 😉 Here’s a video I came across on YouTube by a guy I really resonate with, I like what he’s about. This video is about the goodness of eggs i.e. free...
Hello my friend and welcome to a brand new bodybuilding and fitness blog! You don’t know me yet but by the end of this post I hope you will realize that I can help you get the body you’ve always wanted. “How can he do that?” you say…...
