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Targeted Hypertrophy Training (THT)



Wait…have you downloaded my free THT workout yet for fast muscle gains? If not, click here to do that now. You’ll love the gains. (see here for legit before and after pics).

So are you wasting your money by taking creatine on off days, or are you doing something necessary?

I think that people who ask this question have a misunderstanding of what creatine is and how it works.

Ever hear someone talk about the “buzz” they get from creatine?

I remember one guy telling me that he took creatine at the same time as red bull and he went “hyper”! I was laughing on the inside.

Creatine doesn’t give you a buzz.

It isn’t a stimulant like caffeine. Nor does it supply energy from calories like food.

Therefore it is not a pre-workout “energy” supplement.




By supplementing with creatine you are simply attempting to maintain a high concentration of creatine phosphate in the muscle. (UK/European readers get your creatine here).

Here’s a quick summary of how it works…


95% of our creatine stores are contained in skeletal muscle. It’s used in the production of energy.

This energy is produced by Adenosine Triphosphate (ATP) and it is important to understand that ATP is essentially the fuel that the human body recognizes.

Now, there is only a very limited amount of ATP in storage at any one time, about 1 – 2 seconds worth. ATP therefore has to be continually synthesized.

High Intensity Bodybuilding like THT places a high demand on ATP production so the phosphocreatine system creates ATP by regenerating it from ADP (Adenosine Diphosphate).

This is accomplished by taking a phosphate molecule from creatine phosphate and converting ADP to ATP.

We therefore want to increase the availability of creatine phosphate, which will allow us to train with more intensity, stimulate more muscle fibers, and produce more muscle growth.

We maximize this availability by supplementing with creatine. You’ll typically cause an increase in creatine phosphate stores of 10-40% by supplementing with creatine!


For a more indepth look at this read, “What is Creatine & How does it Work?

So now you know what you’re taking creatine for, and that it isn’t a stimulant of any kind.

Maximizing creatine phosphate stores can be accomplished by taking about 5g of creatine per day. That’s all you have to do.




Does this include non-workout days? Yes.

Remember, it’s a “top-up”, so yes this includes non-training days. You may be able to get away with a little less e.g. 3g or 4g, but you should still take creatine every day.

After 8 or 10 weeks of continuous use, take a couple of weeks off.

However, a new method of creatine supplementation is currently being tested by MuscleHackers at the moment. You don’t have to cycle off creatine with this method. If this is the first time you’ve heard about this, read this post, “Activate Genes For Increased Muscle Size In The Next 3 Days!

The results should be coming back to us in the coming days and weeks.

Stay Motivated!


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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MuscleHack is a one-man operation. Mark does everything here - the articles, videos, social media updates, THT workouts - all at no cost to you. Please help keep it all free by giving a small donation. Thank you!


I highly recommend MyProtein for all your supplement needs.




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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)