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Targeted Hypertrophy Training (THT)



You want more muscle.

You want muscle growth continually over time.


Chronic hypertrophy means that you don’t just gain muscle for a few months or even a year. It means your training should be structured in such a way that you can keep gaining and gaining over the long term.

But how? Let’s look at this specifically in terms of reps and sets.

reps and sets


Reps & Sets



First a couple of definitions for any newcomers to the game.

  • Rep – A single cycle of lifting and lowering a weight
  • Set – A number of consecutive reps without rest


Others may do aerobics, stretching, cross training etc. Perhaps their goal is to improve endurance, flexibility, balance, or improve a specific sport skill. There are all sorts of ways to train for all manner of different goals, but we’re about training for muscle growth.

So a program designed specifically to build larger muscles must cause the specific and necessary adaptations that we’re after.

In my opinion, this involves the following training cycles:

  • Targeted Hypertrophy
  • Mixed (a mix of hypertrophy and strength adaptations)


Important: It is impossible to isolate an adaptive response here. The hypertrophy phase will cause strength gains, and the strength phase will cause size gains. However, each phase has its area of primary focus, with other adaptations following as a nice side effect.

THT is a weight training system designed specifically to ignite muscular hypertrophy.

THT has this well covered as we train in the following rep ranges.

  • Hypertrophy – 8-12 Rep Range
  • Mixed Strength & Size – 6-8 Rep Range


Why bother with the mixed phase if you only want to train for growth? You always have to get stronger to add more muscle. In other words, you need to be adding more weight to the bar over time (small increases work best).

Factoring in these mixed periods ensure that your gains are not just short-term, but ongoing i.e. chronic hypertrophy.

Switching between these phases means the bigger you get, the stronger you get, the bigger you get, the stronger you get, the bigger you get, the stronger you get, the bigger you get, the stronger you get, the bigger you get, the stronger you get…. 😉


There are of course other factors involved here like frequency of training, volume, intensity, correct mix of compound & isolation movements, optimal rest between sets, and so on. THT has got all of this covered too.

If you’re new here or just haven’t downloaded your FREE copy of THT training before, click here to download it.

Many many thousands of people around the world will tell you it’s the best move they ever made. You WILL notice changes in the mirror in a few weeks, if not the first week. The scales, your clothes, and other people’s comments will also confirm this.

Train With Intensity!


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.

Get The Free MuscleHack App!

FREE for iPhone & Android! Just go to the App or Play store and search for 'musclehack'.

The THT workouts are already programmed into the app so you can track your progress to make sure you are packing on new slabs of muscle!

You’ll also get all my latest tips for free in the app!

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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)