Exercise Tutorials | MuscleHack by Mark McManus

Top 6 Golden Era Exercises For More Muscle Growth

Mark McManus — Wed, 08 Feb 2017 12:00:04 +0000

Stop Doing This Crappy Exercise

Mark McManus — Wed, 11 Jan 2017 11:27:42 +0000

Why I Love Hanging Leg Raises For Abs

Mark McManus — Fri, 18 Nov 2016 11:38:42 +0000

Are You Doing Decline Tricep Extensions?

Mark McManus — Fri, 11 Nov 2016 10:24:07 +0000

Feel The Muscle, Not The Weight

Mark McManus — Wed, 12 Oct 2016 01:02:08 +0000

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 to get bigger, they need to be trained in a […]

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How To Do Chin-Ups Correctly (for biceps and lats)

Mark McManus — Wed, 31 Aug 2016 11:56:56 +0000

The Best 3 Chest Exercises To Build Bigger Pecs

Mark McManus — Mon, 18 Jul 2016 13:04:13 +0000

The Best 3 Exercises For Building Your Biceps

Mark McManus — Mon, 04 Jul 2016 13:18:22 +0000

Why I love weighted dips (and how to do them properly)

Mark McManus — Mon, 07 Mar 2016 12:25:47 +0000

T.H.T. Training Exercise Bank (updated 2015)

Mark McManus — Wed, 23 Sep 2015 11:52:23 +0000

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 and by my many years of experience. WHEN TO USE THE […]

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Omni-Contraction Training For Bigger Gains

Mark McManus — Mon, 10 Aug 2015 12:55:36 +0000

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 Omni-Contractions. Today, I’ll give you further instructions on this “muscle-fiber-frying” technique and tell you how it […]

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Lying Cable Curls For Bigger Biceps

Mark McManus — Wed, 05 Aug 2015 13:46:26 +0000

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. One issue many guys had with the cable preacher is that, in their gym, the preacher benches […]

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Build Big Triceps With Decline Tricep Extensions

Mark McManus — Wed, 08 Apr 2015 11:41:58 +0000

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 these with different form now than I used to. “Constant Tension” on […]

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How To Build A Big, Rock-Solid Chest

Mark McManus — Mon, 30 Mar 2015 12:02:41 +0000

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 correct intensity The correct volume […]

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How To Do Decline Dumbbell Bench Press For a Big Chest

Mark McManus — Wed, 25 Mar 2015 11:12:28 +0000

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 recruits more muscle fibers than any other chest movement. So […]

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Partial Chest Flys Are Better Than Full Range

Mark McManus — Mon, 23 Mar 2015 12:22:13 +0000

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 the pecs at all. The […]

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How To Do Concentration Curls Correctly

Mark McManus — Tue, 27 Jan 2015 11:32:44 +0000

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 do this movement. The 1 thing […]

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The Top 12 Best Exercises To Build Muscle

Mark McManus — Wed, 10 Sep 2014 12:16:27 +0000

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 from electromyography tests. This involves placing electrodes on the skin of […]

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3 New Tips That Will Build Bigger Biceps

Mark McManus — Wed, 06 Aug 2014 19:13:57 +0000

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 you’ve ever experienced before. Yes, you’ll almost certainly have DOMS (delayed onset […]

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How To Do Hanging Leg Raises (Video)

Mark McManus — Mon, 14 Apr 2014 11:31:29 +0000

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 all after you watch the video I made… Place a dumbbell […]

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How To Do Tricep Cable Kickbacks

Mark McManus — Mon, 07 Apr 2014 11:11:21 +0000

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 dumbbells it’s really only the last few inches of the rep where any real resistance […]

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Reverse Pushdown

Mark McManus — Mon, 27 May 2013 12:48:21 +0000

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 pushdowns, tricep extensions). This is a relatively light finishing movement. To get […]

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Tricep Pushdowns

Mark McManus — Wed, 20 Mar 2013 19:01:02 +0000

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 a visual of what I’m talking about and I’ll […]

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Trap Bar Shrugs

Mark McManus — Wed, 06 Mar 2013 13:58:24 +0000

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 way, the form here applies to all variations of the […]

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Pinwheel Curls

Mark McManus — Tue, 19 Feb 2013 10:12:33 +0000

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 (in the middle) You already involve this muscle when training your […]

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