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Targeted Hypertrophy Training (THT)



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 are natural).

Well, such a thing has been claimed. And get this…

He did just ONE workout per week. And those workouts consisted of just 1 x set of 8 exercises (8 x total sets). The secret…a NEW ADVANCED training method.


Y’all know that I love advanced training – heck I created Advanced THT with 9 x Advanced Methods to force new growth. The best results from this training has been 5lbs muscle gains (and 10lbs fat loss) in just 8 weeksincredible! And this is confirmed by DXA scan (you can see that scan report here on this page).

But 14lbs in 14 days?!

They used something called…




It’s a type of advanced technique that emphasizes the lowering/negative part of the rep. Yes, Negatives work! And I know you’ve tried them, but this is a bit different…

H.I.T. Training proponent Ellington Darden, who came up with this method, describes it as:


  • A 30-second slow negative repetition
  • Followed immediately by 10 faster positive/negative reps (one second up, two seconds down)
  • Followed by a finishing 30-second negative rep.


The entire set takes ~90 seconds; 70 seconds of it involves what he calls “Negative Un-Contractions.”

Here is a pic of Jordan Rapport who (it is claimed) gained 14lbs muscle in 14 days with this method…



Ellington Darden

My training philosophy is similar to Darden’s. He’s of that old-school Mentzer, Arthur Jones High-Intensity school of thought. A few years ago I bought his book ‘The NEW HIT Training- The Best Muscle-Building System You’ve Never Tried‘.

Describing the routine, Darden says…

The idea is always to work to momentary muscular fatigue on the in-between positive-negative repetitions and the finishing negative. When you can complete any exercise in 30-12-30, that is the signal to increase the resistance by 3 to 5 percent for your subsequent workout.

So when you can get 12 or more reps on those in-between reps, increase the weight next time.




Firstly, you need to use a weight about 80% of what you’d normally use for 10 reps-to-failure. Since we use an 8-12 rep range in free THT Training, use 80% of the load you normally use in your THT lifts.

So if you normally barbell bicep curl 100lbs for about 10 reps, use 80lbs or less.




Raise the bar to the top (or have someone lift it up there for you).

STEP 1: Lower to the bottom and take a full 30 seconds to do so

STEP 2: With no rest, then perform 10 regular reps (or less if that’s all you can do)

STEP 3: Then repeat step 1 – a long 30-second negative to the bottom (or just do as long as you can).




Ellington Darden recommends the following 8 exercises as best suited for 30-10-30. This is the full workout. 8 total sets and in this exact order…


  1. Leg Curl Machine
  2. Barbell Squat
  3. Calf Raise on Machine
  4. Pulldown on Lat Machine
  5. Barbell Bench Press
  6. Barbell Curl
  7. Barbell Overhead Press
  8. Barbell Reverse Curl

Darden recommends you do this workout just once a week (no other training) for 8 weeks. If you want further info on how to perform each of the above exercises, he breaks it down near the bottom of this article.




Do I believe it? 14lbs in 14 days? No. Even if there was some muscle memory going on there, I still don’t see 1lb muscle per day as possible. But don’t ‘throw the baby out with the bath water’. Advanced Techniques do work – they form the basis of my ‘Blast’ workouts and have added inches of new muscle to those who use them (Shoulder Blast | Arms Blast | Chest Blast | Leg Blast) …so there’s no harm in giving this new method a go. Why not try one set of one exercise done in 3-10-30 fashion? See if you like it.

And if you do, let me know on my facebook or instagram.


P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.

Get Totally Shredded Fast

Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.

Buff Baking Anabolic Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

Advanced T.H.T. Training

A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.

Stay Shredded

Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.

Shoulder Blast Workout

In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent! More details here.

The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.

Get The Free MuscleHack App!

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

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

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

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You'll love your fast gains on THT!

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You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)