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You’re about to discover how to jack up your growth hormone levels by a pretty huge amount – 1700% to be exact.

And you won’t need to buy anything!

Just use a certain “cadence” when lifting.

Increased growth hormone will stimulate a release in IGF-1 (insulin-like growth factor) helping you to grow faster...and lose fat much faster.


This comes from a study [1] conducted by some Brazilian scientists. They took 16 experienced lifters, split them into 2 groups and had:

  1. 1 group do 8 reps at 70% of 1 Rep Max using a cadence of 1 second push, 1 second lowering
  2. 1 group do 8 reps at 70% of 1 Rep Max using a cadence of 1 second push, 3 seconds lowering

They measured growth hormone levels for half an hour after the training session was over.

At around the 15-minute mark, growth hormone levels peaked for both groups, but were a massive 1700% higher in the slower negative group – the group that took 3 seconds to lower (technically called the ‘eccentric’ part of the rep).

That’s 17 times higher! The researchers concluded:

“Muscular adaptations result from a multifactorial process involving mechanical, metabolic, and immune/inflammatory factors in addition to various hormonal responses. Therefore, if the emphasis in resistance training periodization is to induce a greater acute metabolic stress and GH response, we recommend manipulating the eccentric movement velocity.


I totally agree!

Those of you using my free THT training routine, know that I highly encourage you to CONTROL the negative on every single rep…of every single set…on every single exercise.

I say this because we have known for some time that this approach recruits more muscle fibers. But this new research really hammers the point home!

Input your email below and get the full Targeted Hypertrophy Training (THT) routine (both 3-day and 5-day workouts). It’s 100% research-based. It will tell you the best exercises to use, the best rep ranges, the right number of sets to do, the best training frequency – everything you need for the best gains ever in the shortest amount of time! Don’t worry, there’s no spam, no BS, no weirdness. If you don’t want to hear from me again, I wont be offended 😉

So…stop “dropping” the weights after you’ve lifted them.

2 posts of mine related to this topic are:

  1. Triple growth hormone levels in the morning
  2. To grow, feel the muscle NOT the weight


P.S. Want treats like these “Buff Bars”, Protein Cookie Dough, “Buff Cookies”, Protein Bread…and many more to “cheat clean” and fuel muscle growth in the tastiest way possible? I eat this stuff all time. See my Buff Baking anabolic cookbook.

NOTE: You’ll also want to jack up and maximize levels of testosterone naturally. So I put together a short guide that reveals 8 ways to optimize test levels so that you can have more lean muscle, increased strength, increased energy levels and less body fat.

Enter your details below to get it immediately:

Guys, ask me any questions you might have about your training/nutrition below 🙂

Or consider letting me do the hard work and design cutting/bulking meal plans and workouts for you at my coaching page.

Stay Motivated!

Mark McManus

Reference: [1] “Acute Effects of Movement Velocity on Blood Lactate and Growth Hormone Responses after Eccentric Bench Press Exercise in Resistance-Trained Men.” Biol Sport. 2014 Dec; 31(4): 289–294.

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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.

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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)