Can I give you my free workout?

Join tens of thousands all over the world who are packing on slabs of muscle for free with Targeted Hypertrophy Training (THT)


* 100% FREE





(or click here for real before and after pics and more workout details)

Want to stimulate a little more growth in each workout? Ok. Good. Check this out…

I first floated this a few years ago in an earlier incarnation of free THT training (download the full routine here).

THT training uses 2 x rep ranges in 10-wk training cycles:

  • 8-12 reps per set
  • 6-8 reps per set

I’ve written a few times on why 8-12 reps per set (to failure) is optimal for size gains – technically called ‘hypertrophy’.

The 6-8 rep range will allow you to use heavier weights and potentially generate more overload. The disadvantage, however, is that it would induce very little in the way of “metabolic stress”. Though this isn’t the most important factor in bodybuilding, it’s still a key component in increasing muscle size.

So to balance this out I recommend that you consider this: on the last set of each body part you perform what I’m calling a “burn-out” set.

Before I go any further, have you got the full THT training routine yet? Grab it below…

5 star reviews! Get THT Training Totally Free Below 






Basically, on the last set of any body part, take NO rest at all, reduce the weight by around 50% and keep going to positive failure as if it were all one set.

You might think of this as an Extended Set.

Let me really hammer it home so that there is no confusion.

This does NOT mean that:

  • You perform a burn-out set at the end of every set
  • You perform a burn-out set at the end of every exercise

It DOES mean that:

  • You perform a burn-out set at the end of each body part i.e after the very last set of any muscle group.


How to “Burn-Out” On The 5-Day Split THT Routine


I like adding in burn-out sets from time to time to freshen things up ~ Mark McManus

I like adding in burn-out sets from time to time to freshen things up ~ Mark McManus

As an example, if you’re working shoulders and traps together on Thursday, you’ll simply perform a burn-out after the last set of your shoulder workout, and another one after the last set of your trap workout.

So let’s say you were using 2 x 10Kg dumbbells on that last set of lateral raises. As soon as you reach positive failure, set them down and immediately grab 2 x 5kg dumbbells and keep going. You may or may not be able to knock out a whole bunch of reps in the burn-out set, but that’s not important. The goal to force some metabolic fatigue has been accomplished.



How to “Burn-Out” On The Full-Body THT Routine


Since we work the whole body in each session of the 3-day full-body THT workout, you’ll perform a burn-out after the last set for each body part. We do 2 sets to failure for every muscle during this workout (for a total of 19 sets for the full session).

So as soon as you hit positive failure on that last (second) set, reduce the weight by 50% and once again go to positive failure at the reduced weight.

There should be virtually no break here; it should seem like 1 set. Having a training partner to assist you would be advantageous.


Ok, did I make it clear? If not, ask me below and I’ll clear up any confusion for you.

NOTE: If you like tweaks and advanced strategies, be sure to check out my recent link to 6 Advanced Techniques you’ve never heard of.

And also check out my Blast Workouts to see how “hyper-intensity” can stimulate rapid gains for the Arms, Chest, and Legs.


Train With Intensity!

Mark McManus

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.


I highly recommend MyProtein for all your supplement needs.




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)