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I’m a big advocate of that fact (yes it’s a 100% fact) that for complete muscular development your routine needs the correct combo of both compound and isolation exercises. Both types of movements can work a muscle in a way the other simply cannot.

I’ve said before to think of compound movements as your bombs, and isolation exercises as your snipers.

But some are taking it too far in favour of isolation exercises and skipping what I consider the 5 fundamental compound movements. And when I say fundamental, I literally mean that you cannot build maximum muscle without them.

There are others (like the military press), but I consider these as the 5 fundamentals. Include them all and start growing!






Exposing the muscle fibers in your quads, hamstrings, glutes and lower back to heavy loads for repeated bouts = big gains. No serious lifter on this planet is skipping squats.

If you hate them, it’s probably your form. Have a pro watch and critique your form. 9 times out of 10, when a guy or girl tells me they hate squats, it’s not the lift, it’s their terrible form making the exercise painful and unenjoyable.

Not to mention, the heavier loads involved here mean a bigger production of growth hormone and testosterone.




Why class this as essential?  It has the same biomechanics as a squat, but I like to see people Leg Press in addition to squatting as using a machine takes stabilisation out of the equation.

While that has its drawbacks, it also has the benefit of being able to use heavier loads than you can when you squat. The scientific fact here is that as you increase stability, force output increases…or in English, you can push against heavier loads when the body is completely stabilized at a machine. Do squats first then leg presses as I recommend in free THT training.

If for some bizarre reason, you haven’t downloaded and started gaining with free  THT training, grab it below. There’s no catches. Just get it and grow.





Now and then I get asked for a replacement for deadlifts on my THT plan. Bah! There is none! There is nothing that can replicate the deadlift.

If you want to add some serious mass to your back and traps, you just won’t do it without deadlifts. And as I said with squats in point 1, you get a tremendous release of testosterone and growth hormone with deadlifts that is unparalleled in other lifts. Stop making excuses and start deadlifting.




While not actually the most effective exercise for recruiting the most muscle fibers in the pecs (decline dumbbell bench press is), you can use heavier loads and expose your chest to increased stress levels. The bench press will also help you develop thickness in your shoulders and triceps. That’s why it is and always has been on my big list approved exercises for the best gains.

NOTE: Would you like this full list of the best exercises for ALL body parts? It’s called the THT Exercise Bank. It’s also great if you need to substitute an exercise or just want a change.

The download link will appear immediately after you enter your details below. Enjoy! 🙂



(5) DIPS


Dips = The Upper Body Squat. That should tell you everything you need to know right there.

Dips will work the chest, triceps and shoulders with heavy loads and cause a tremendous increase in metabolic stress levels (a marker for growth or “protein synthesis”).

Here’s a video of me taking a set of dips to failure. Get it done!


I’ve been saying lately, “If you want a muscle to grow, you better punish it!” And these 5 movements are damn punishing!

You may also want to check out my VERY punishing “Blast” workouts for the Arms, Chest, and Legs. All 3 involve super-intense new techniques for igniting new gains – typically within 7-10 days. And you can plug these “blasts” into your regular training, so you don’t need to set aside your normal routine to do them.


Click here for the 5 essential compound movements that force muscle growth Click To Tweet

Questions, comments, need help? Talk to me below.

Mark McManus

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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.

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You'll love your fast gains on THT!

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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)