THT version 5.4 has arrived!
Get the very latest edition of the most growth-promoting workout on the planet – free!
If you are already on the MuscleHack subscriber list for THT updates, check your email! The download link has already been sent (make sure you check your spam folder too, and if it’s in there, please mark as “not spam” – I’d really appreciate it).
If you’re not on the list, add your email below. You won’t have to wait, once you click the button, you’ll be taken straight to the download page đ
WARNING! I’M ABOUT TO RANT…
Do yourself a HUGE, MONUMENTAL favor – read the thing! All of it! The book is concise, so it won’t take long.
It will answer all the questions you’ve ever had in about 30 mins. You will never train the same way again and need never make the same dumb mistakes you’ve made in the past.
You’ll understand why your gains have been disappointing up to now, and how to fix it and get your BEST GAINS EVER!
I get guys and girls asking me the same questions all the time, and this is after downloading THT. All your questions are answered in there. Trust me, if you don’t read it, YOU ARE MISSING OUT.
Are you serious about getting results like these guys? Download it. Read it. Do it.
Rant over.
So here’s the Changelog for THT 5.4 (it’s a fairly minor update)
Changes were made to the workout based on recent research (here and here) revealing concentration curls for the biceps, and decline dumbbell bench presses for the chest, as optimally effective exercises (in terms of muscle fiber recruitment).
3-day/wk Routine Changed
- Swapped Flat Bench Press to Decline Dumbbell Bench Press on Monday and Friday workouts
- Swapped Cable Preacher Curls to Concentration Curls on the Wednesday Workout
5-day/wk Routine Changed
- Swapped Pec Deck or Cable Crossovers to Decline Dumbbell Bench Press on the Friday workout
- Swapped 3rd bicep exercise Straight Barbell Curls to Concentration Curls on the Wednesday Workout
The MuscleHack Android App has not yet been updated to reflect these changes, but remember that you can amend the workouts yourself right in the app.
Go to the ‘Workout’ tab and click the section ‘Create/Edit a workout’ and select ‘New From Existing One’ to make the above changes.
Note: I recently updated the All MuscleHack Products page. So please do check it out for my other programs, whether you need to get ripped or build a bigger chest in a hurry.
Again, just input your email below to get started with THT training today. You won’t have to wait, once you click the button you’ll be taken straight to the download page.
If you have any questions about THT, or anything else, just ask me below. I’m happy to help you guys out.
Enjoy Your New Gains!
Mark
Yeeeeeesssssssssss! And I promise Mark. I’m going to read the whole thing cover to cover before I start my next 10-week training cycle. Can’t wait!!
Thank you once again for your work Mark. We all appreciate it buddy. Downloaded and ready!!!
I know it sounds whiney but the Android app is really fugly and needs a redesign đ
I would suggest you try to find a relatively cheap UI designer on Dribbble.com, freelancer or 99designs.com to update it.
Other that that, I’m a huge fan of THT!!
@Constantijn. LOL, already working on it đ
Thanks!
EDIT:
I would definitely PAY up to $2.99 for a better app.
And you can do Kickstarter crowdfunding campaign to support the development costs.
@Mark
Awesome! Glad to hear that!
Mark, Do you have a video of decline DB presses? I have tried them but found it quite awkward getting into position without a partner to hand over the dumbbells. Any tips?
Thanks, and I’ve learned a lot since finding your website and adopting your methods.
Thanks, Mark! I’ll be looking forward to this new routine. But I’m just wondering, why the sudden change to decline dumbbells press?
I have the same question as Dan. As teh weihts get heavier, it gets harder to get into a comfortable position.
Hi. I can only manage 3 day routine can you break this down instead of doing the 5 day. Cheers Nick
THANKS MARK Do you have a video of to Concentration Curls
@Dan @RL I find I can do decline dumbbell presses alone no problem, so long as as I have my feet hooked underneath something to keep my body stable. I already have the dumbbells in my hands before getting my body into position. Hope that helps.
@Ash. From the article…”Changes were made to the workout based on recent research (here and here) revealing concentration curls for the biceps, and decline dumbbell bench presses for the chest, as optimally effective exercises (in terms of muscle fiber recruitment).”
See this post, buddy…
https://musclehack.com/the-top-12-best-exercises-to-build-muscle/
@Nick. Did you download the workout, it includes a 3-day routine. Just use that one.
@Ryno. Yes I do, buddy. Here it is https://musclehack.com/how-to-do-concentration-curls-correctly/
was waiting for this,minor but i am sure it will be more efficient.keep up the great work man.
mark,i was wondering as if we will get 4 calories per gram of protein even if the protein is incomplete(lacking in amino acids) ??
@abi. The Calories are the same, 4 Calories per gram.
Hey Mark,
Maybe I’m missing it but I don’t see flat bench to change to decline on Friday’s workout for the three day a week program.
@Shawn. Where? In the workout logs. The first tab is Monday & Friday (as they are the same workout). Flat bench is gone and declines DB’s are there.