We take a set to the last rep i.e. failure, then we wait.

But for how long?

My advice on this hasn’t changed one bit over the years and it’s built into my free THT training routine.

So how long is the optimal rest period when our main goal is growth/hypertrophy?

The usual advice I got when I first got into the iron game was that shorter rest periods – 30 seconds to 1 minute – was best for stimulating growth.

But my subsequent research into the actual science of training for growth told me something quite different.

First watch this short video…

Training each muscle:

  • 3 times per week
  • for 8-12 reps per set
  • with 2-3 minutes rest per sets

…sounds exactly like…THT training doesn’t it?

This is why any good training system needs to be evidence-based, not some trainer’s mere opinion. Opinions are irrelevant when there’s solid science available.

You can grab THT training absolutely free below…


5 star reviews! Get THT Training Totally Free Below (or buy on Amazon)

3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂


 

I recommend 2-minutes rest for smaller body parts (like biceps) and 3-minutes rest for larger muscle groups like the legs. This also applies to when you’re cutting. See my recent “muscle myths” post to see where people go wrong when trying to get ripped.

To build muscle resting 2-3 mins between sets is far more effective than 1min or less. More here Click To Tweet

There’s more research inside the THT manual to back this up.

By the way, the THT download page that you’ll be forwarded to got a facelift last week. It now looks rather beautiful lol. Like so…

 

DLpage

Any questions? Ask me below.

Have a great day and train with intensity!

Mark

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 growth...fast! 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.

HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND

I highly recommend MyProtein for all your supplement needs.

 

GO TO MYPROTEIN UK/EUROPE

GO TO MYPROTEIN USA

Can Women In Their 40’s Get a Ripped Six-Pack?

Can women get ripped in their 40's? Even mothers who have given birth 4 times? YEP! (please read this post to the end because I have a bit of a "wake up call" for you men reading this) I was recently contacted by Davina Friese who told me that she is the leanest she's...

Arnold Schwarzenegger, Eggs & Bodybuilding Diet

Did Arnold Schwarzenegger and the other 1970’s bodybuilders have eggs in their diet? You bet! And they ate them whole – not egg whites. Watch this video

Big Fat Lies! Is Saturated Fat Bad For You?

Is dietary fat, especially saturated fat, bad for you?

Should I Train 3 days or 5 Days a Week For Best Muscle Gains?

If you're training 5 times a week, you could be wasting your time (well, wasting 2 days anyway). In a recent article (here) I demonstrated how 3-days per week was equally effective to training 5-days per week for building muscle i.e. a 3-day full body routine VS a...

How This Lady Lost Weight & Got A Six-Pack After Pregnancy

* 3 X MUSCLE GAINS * SIZE GAINS IN 2 WKS * 100% FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Listen carefully. Getting ripped is harder for women than it is for men. That's just a fact. So...

EZ Bar Curl – Video Tutorial

EZ bar curls are one of the best bicep exercises you can do. Not only do they really stimulate the bicep to grow, they're also a comfortable exercise. What I mean is that because of the angle of the bar, the movement feels comfortable on the wrists. This is the main...

Lose The Gut & Get Cut Like This Muscle Hacker!

Want to FINALLY lose that gut and get cut? Listen up. It's time to do it. And I mean REALLY do it! No more excuses. Among those who find it most difficult to sculpt a six-pack are guys and girls who tend to add the majority of their fat to their midsection (I'm...

Want a Great Body? Lose the Ego!

Your ego is like the little demon perched on your shoulder saying, “You don’t lift as heavy as that guy”. Grab a cup of coffee and let me tell you a little story……

10 Ways To Beat Hunger Cravings When Dieting

* 3 X MUSCLE GAINS * SIZE GAINS IN 2 WKS * 100% FREE 🙂 CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Guys, take it from someone who has cutting down to an exact science, you can really minimize hunger...

Build Bulging Biceps With EZ Bar Curls

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 can be. By working...

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)