by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
“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...
by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
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...
by Mark McManus
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...
