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Targeted Hypertrophy Training (THT)


You can know with mathematical certainty how long it will take you to get a six-pack. I’m about to tell you how.




The following formula is a six-pack calculator. Check it out….

You will need to break the 10% body fat barrier in order to see a defined six-pack. Women need to get below around 17%.

All you need to know is your current weight and body fat percentage. If you don’t know what your body fat percentage is, plug your stats into my Body Fat Calculator here.




(note: if there is a technical issue and the calculator isn’t showing beneath this sentence, scroll on down for the math to work it out manually – it’s easy)


How did you do? Let me know in the comments below. (By the way, if you get a “-minus” result, then your body fat is already under 10%)

I imagine that the length of time is probably quicker than you thought, right?


Let me qualify your result by saying the following…

  • The calculation is based on the new fat-loss formula contained in Total Six-Pack Abs 3.
  • It tells you when you will hit the 10% body fat barrier. And if you want to get even more shredded, you just have to go a little bit longer and stop when you wish.
  • There are 2 answers – Best Case & Worst Case. Let me explain this…


The calculation is using the least amount of fat you will lose on the program to calculate the worst case (which is 1.5lbs per week), and the most I expect you can lose per week as the best case.



By the way, this program works fantastically well. I am so confident of it that I offer a full 8-week money-back guarantee. You either get your abs or you get your money back – no questions asked.


Before I tell you how to calculate this manually, let me quickly explain how you actually get a six-pack.

It has NOTHING to do with long cardio sessions. It also has nothing to do with doing hundreds of sit-ups or crunches.

There are basically 2 steps:

1) Get your body fat percentage under 10% (below 17% for women)

2) Build the abdominal muscles underneath

Abdominal muscle isn’t made up of some sort of weird or different muscle tissue from the rest of the body. Abs are built in the exact same way as all other muscles i.e. you need to use weighted resistance and work to a high intensity. Sit-ups and kneeling cable crunches are great exercises.

By the way, you have to get your TOTAL body fat below 10%. You can’t lose fat in just one area. So you can’t target “belly fat” as the scammers like to say (@$$holes). You have to lose fat all over your body in order to take some off your midsection, too.

Now you know what needs to be done, I’ll tell you the how to work this out manually for those of you who want to do so…


NOTE: I made a list of the top 20 foods to eat to get ripped. You’ll find it extremely helpful in your quest to get shredded. If you would like access the full list for free, just type in your email below.

You don’t have to go to your email to click a confirm link; the info you need will appear immediately after you enter your email. Enjoy…




You might still want to work this out manually. Why? This way you can also see exactly how many pounds of fat stand between you and your six pack! Read on…

For example, let’s take a guy at 18% body fat weighing 170lbs.

The first thing that needs to be ascertained is the actual amount of body fat he is carrying.

* Simply multiply 170 x 0.18 = 30.6lbs of fat.

From this we can determine how much lean mass he is carrying:

170 – 30.6 = 139.4lbs lean mass.

So, what’s the goal here? This guy wants to hit 10% body fat.

* We now take the GOAL body fat percentage from 1 i.e. 1 – 0.10 = 0.90

* Now divide the current lean body mass by this figure:

139.4 / 0.9 = 154.89 (rounded to 2 decimal places)

So, our 170lb man would weigh 154.89lbs at his goal body fat percentage of 10% (assuming no muscle gain which certainly CAN happen).

* Next we subtract the goal weight from the starting weight:

170 – 154.89 = 15.11 lbs, let’s call it 15 pounds of fat loss.


The question now is: How long does it take to lose 15 pounds of fat?


Well, it depends on the program you are using. A lot of programs use 1lb of fat loss per week as the top goal. If this were the case then the BEST you can hope for is 15 weeks or about 3.5 months to reach the goal of a six-pack. However, bear in mind that this best-case scenario rarely happens, most people go some weeks with a half-pound, quarter-pound, or even NO fat loss.

A good fat-loss program should result in what I call ‘meaningful‘ fat loss, which is AT LEAST 1.5 pounds of fat loss per week, and sometimes 2-3 pounds under certain circumstances. Also, this fat loss should be continuous – no stalls. If fat loss dips below 1.5 pounds per week then it’s time to employ another weapon in our arsenal to rev it back up.

So, a really efficient plan should see this 18% body fat guy reach his goal in about 6 weeks (best-case), or around 10-11 weeks at worst.

So you can see that gaining a six-pack isn’t the excruciating process it’s often made out to be.

Yes you will have to experience some hunger along the way but so what, it’s worth it. An overweight person shooting for ‘normal weight’ can get there without much hunger, but a normal person shooting for the ‘very lean’ body type will have to put up with this somewhat. Again, a good program will minimize this feeling but will not completely eradicate it.

But hey, 6 weeks isn’t too much to ask to undo what probably amounts to years of poor eating habits, is it?




Here’s those steps again summarized for you

(1) Work out your body fat percentage

(2) Calculate your fat mass and lean body mass in pounds

(3) Subtract your goal body fat percentage from 1

(4) Now divide your current lean body mass by the result of the calculation in step 3. This gives the goal body weight.

(5) Now take this figure from the starting weight to show the amount of fat loss required to reach goal (in pounds).

…or just use my calculator above and have it all done for you.

I hope that was helpful to all you six-pack seekers out there.


Train With Intensity!,

Mark McManus, trainer & author of the BREAKTHROUGH Chest-Maximizer program “The Chest Blast Workout” & the NEW fat-torching system “Total Six Pack Abs“.

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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I highly recommend MyProtein for all your supplement needs.




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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)

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)