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

High-Protein Coconut-Covered Chocolate Balls Recipe

One of my Instagram followers had the genius little idea recently to tweak one of my older recipes and make these delicious high-protein coconut-covered chocolate balls. By the way, I share some awesome stuff on Instagram - you can follow me here. So a follower, Neil...

How To Burn Calories By Just Drinking Water

Wouldn’t it be cool if drinking water could burn extra calories? Let’s say you are cutting to get that six pack for summer; wouldn't it be nice to have a few of those calories burned effortlessly? Well, it can be done. Ice cold water burns more calories than water at...

Why NOT Changing Your Routine Gives You Bigger Muscles

Today's post is short, but powerful. It contains key information which will produce better and faster gains. I'm sure most of you have heard many "experts" recommend that you change your routine frequently to ignite new gains - sometimes as often as every...

Monster Whey Protein Shake Recipe!

To get around this it’s a great idea to get some liquid anabolic calories. Introducing the Monster Whey Protein Shake

Naturally Boost Testosterone 25% By Having This Every Day

This is so easy. You can naturally increase your testosterone levels by 25% to build more muscle by getting enough of this. A new study has shown this 25% increase

Is Denatured Protein Good For Bodybuilders?

Are you throwing away muscle gains by consuming most of your protein from denatured sources? If so, you'd need to know! Have you heard the term "denatured protein"? Sounds bad, doesn't it? DE-NATURED. You've almost certainly heard someone tell you that it's not...

When And How To Take Creatine

This is the definitive guide to maximally effective creatine supplementation. When and how to take creatine fully explained…

How To Make 2009 Your Best Year Yet!

A new year is just around the corner and a fantastic opportunity awaits you! I'm not into New Year's Resolutions so much as New LIFE Resolutions. Think about it for just a second. There is absolutely no rule that says you must be the same type of person from one...

1 Thing To Stay Motivated To Get Ripped

How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan Most people start out on the journey to getting ripped with good intentions. The only thing that stops them achieving that coveted six-pack is a...

How Did This Guy Gain 3 Inches On His Arms In 8 Weeks?

Want to find out how one MuscleHack reader: GAINED 3 inches on his arms GAINED 1.5 inches on his thighs LOST fat... ...in just 8 weeks? Then read this article. (He also has a buddy who has lost 31 pounds of fat so far on THT 🙂 ). Yes, once again I've had the great...

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)