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

* SIZE GAINS IN 2 WKS

* 3 X MUSCLE GAINS

CLICK TO DOWNLOAD THE FULL ROUTINE

 

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

Check out this cool infographic, then my comments below.

how to build muscle

 

  • MPS (muscle protein synthesis) levels are elevated for about 48 hours after training a muscle. Bear in mind that this is with a fairly low volume: 1-3 sets to failure.
  • More sets will stimulate more growth, but then a longer rest period is required to fully produce the growth that was stimulated.
  • Therefore, we can train the whole body with about 2 sets to failure for every muscle group and train every 48 hrs to make constant progress. Like my 3-day THT full body plan.
  • Or…we can do 8-10 sets per body part and split the body up over 5 days, hitting each muscle group once a week. Like my THT 5-day split.
  • You can download both these workouts for free below.
  • For all top 5 sources of protein for building muscle, see my post here – you need to see this.

Download THT below. No catches. No gimmicks. Just a free kick-ass workout!


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

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


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

How To Cut Up A Chicken Easily

Virtually all weight-lifters the world over depend heavily on chicken! I've recently stopped buying frozen chicken fillets and switched to whole chickens - they just taste so much better! Problem is, how do you cut the damn thing to get maximum meat with minimal mess?...

10 Bodybuilding Supplements You Should Never Buy

Don't get scammed. Don't waste your money. I've been saying this for years: MOST bodybuilding supplements are garbage and don't work! In contrast to my recent article on the best bodybuilding supplements, I've put together a list of the top 10 products that do not...

Look! The World’s Smallest Bodybuilder

At 2’9’’ tall, Aditya ‘Romeo’ Dev is the world’s smallest bodybuilder. He hails from Phagwara, India.

Ep 008: Skip La Cour Interview – Workouts, Building Muscle & Happiness

* 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 MuscleHack Show Podcast 8 -  Skip La Cour Interview   Recently I had the biggest privilege yet...

How To Incline Bench Press Correctly

In my last article I explained how to flat bench press correctly. Now let's take a look at how to incline bench press in a way that really stimulates the upper portion of the pecs. Firstly, understand that inclines are very important to emphasize the line of...

New Look & Some Changes to MuscleHack.com

So, what do you think of the new look? It's not the only change coming, read on. Firstly, it's best viewed with Firefox or Google Chrome. Things are a little strange looking when viewed in Internet Explorer 6 and 7, like all the text being center-aligned. I made the...

OMG, This Protein Powder Is No More Effective Than Water

So this is shocking stuff. There have been conflicting studies on this issue for years. Some say soy protein is bad for you. For example, there has been talk of lowered testosterone levels or testicular shrinkage. There's a good write up on soy and men's health here....

How Much Fat To Eat On The MANS Diet

I get this question all the time. It's actually quite simple, so I'll clear it up once and for all here. I already have a FREE calculator that will tell you:  How Much Protein To Build Muscle  How Many Calories To Build Muscle Here is the online version of the...

Top 10 Reasons You Need Eggs In Your Diet

So versatile and so healthy. Cheap Source of Quality Protein. Great Source of B Vitamins

High Protein Recipe – Tuna Burgers!

This is one of the best high protein snacks around. I came up with it myself out of need for a very simple, quick high protein recipe that was made with real food. The ingredients couldn't be simpler: Tuna Eggs That's it. It works better with tuna in brine, as opposed...

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)