Comments on: How Fast Are You Building Muscle? 5 Tips To Grow Faster

By: Mark McManus

Mark McManus — Tue, 15 Nov 2016 12:27:00 +0000

@Muhammad. Any basic stretches will help with this. You don’t need anything fancy. My only recommendation is that you do not stretch immediately before weight training. More on that here https://musclehack.com/should-you-stretch-before-training/

By: Mark McManus

Mark McManus — Tue, 15 Nov 2016 12:25:46 +0000

@Will. There is no 2-day workout in THT. Only 3-days and 5 days per week. There’s plenty of variety as the THT Exercise allows you to switch up exercises every 10 weeks. And you shouldn’t change more often than that as you’ll make more neural adaptations, not real strength and size gains. See this post for more on that issue https://musclehack.com/why-not-changing-your-routine-gives-you-bigger-muscles/

By: Muhammad

Muhammad — Tue, 15 Nov 2016 09:46:18 +0000

Mark, here’s a question for another post perhaps:
Any advice on stretching and mobility?
I’ve definitely gotten more flexible on a proper THT/JnR cycle, but i’m thinking long term health of my rotator cuffs, hip mobility etc.

Thanks for the work that you do

By: Will

Will — Mon, 14 Nov 2016 19:40:18 +0000

What I don’t like about your workout is there isn’t much variety with only two to do three days per week.

By: Mark McManus

Mark McManus — Mon, 14 Nov 2016 19:39:28 +0000

In reply to Andre. @Andre. Yes you can totally do back-to-back 3-day cycles. No, I only recommend 4-6 reps for deadlifts. THT is specifically a hypertrophy routine. Hope that helps.

By: Peter Williams

Peter Williams — Mon, 14 Nov 2016 19:38:50 +0000

@Dave, I’ve wondered similar things in the past in terms of finding the optimal number of sets. I found this info/study:

For muscle hypertrophy, 2-3 sets per exercise were more effective than 1 set, but there was no significant difference between 2-3 sets per exercise and 4-6 sets per exercise.

Krieger JW (2010). Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 24(4):1150-9.

At the time I was hoping to get in and out of the gym with single sets per lift/muscle but alas I could not.

By: Andre

Andre — Mon, 14 Nov 2016 17:27:28 +0000

Mark i have been using the THT full body routinr and i’m making a lot of gains.Do you think i need to do a split cycle or can i just keep using the full body routine?How to feel about using lower rep range like 4-6 reps for big compound exercises such as bench and squats(like the deadlifts on THT) in one session of the week to gain more stength?

By: Mark McManus

Mark McManus — Mon, 14 Nov 2016 15:07:10 +0000

In reply to Dave. @Dave. You'd be better doing as many sets with the 2-3 minute rests. My free THT training already has this all catered for. You should get on it :)

By: Dave

Dave — Mon, 14 Nov 2016 14:24:25 +0000

hi, interesting article (many thanks) – on the subject of rest between sets, let me ask the question a different way …
if I only have 1 hour for my workout, would I see more benefit with:
a) fewer number of exercises/sets but with 2-3 mins rest
b) greater number of exercises/sets with 1 min rests

(in the study in the video, both groups did the same number of exercises/sets – obviously with a much longer workout for the group with the 3 min rests)

By: Shane

Shane — Mon, 14 Nov 2016 11:39:41 +0000

I used to avoid all fat. Definitely saw better gains and an improvement in my mood when I brought some real fat into my diet.