Hey guys 😀
Basically, I need your input.
Let me first summarize how THT is supposed to be done first before I delve any deeper.
There are 2 cycles:
- Volume – a 5-day training cycle
- HIT – a 3-day training cycle
- Do one for 10 weeks
- Take a week off
- Then switch to the other for 10 weeks
…on and on ad infinitum.
During that week off in between cycles you go to the THT Exercise Bank and change some exercises for the new cycle. If your progress has slowed on a particular lift, or you are just really bored of it, switch it up.
Just make sure that you only switch an isolation exercise for an other isolation exercise, and a compound movement for another compound movement. This is all clearly labeled in the Exercise Bank for you.
So that’s the idea. There is no need for me to actually change the workouts themselves as I have given you everything you need to do that every 10 weeks.
So when I update THT from say version 5.1 to 5.2, it’s generally going to be because I’ve added a new section to the book, I’ve added a brand new exercise (not already in the bank), or I’ve changed exercise order, or perhaps changed the days around.
After so many years of putting out new versions of this program, it seems that readers would rather have me switch the workouts up and release a new version of THT correspondingly.
I think that with each new version, that’s the type of change you are expecting anyway.
Your wish is my command.
What I’ll do in future is change the routine myself and put out the new workout for download every 10 weeks! This will be free as always.
So there’ll always be a fresh new program waiting for you at the end of your current training cycle. And you won’t have to think about what changes to make.
Like I posted on Facebook yesterday…
So, what do you think?
Any feedback for me? Suggestions? Questions? I’m all ears.
Can I give you my free muscle-building workout?
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I like it.
I like the idea, but can you use a naming scheme or special version numbers so that we can tell the difference between general workout/exercise change vs. true content change. I personally enjoy using the exercise bank to formulate my own workouts so I would not want to lose visibility to when you have enhanced or tweaked the overall THT content. I would likely ignore the new versions that only contain workout/exercise changes and make use of the true enhancements you publish to THT.
Hey mark! I think that’s a great idea actually. The exercise bank is nice but often I question whether my substitutions are as good as those you’d recommend. Plus with how busy people are and with new “WOD” trends “prescribed” by experts in various fitness fields— a consistent stream of stealthy surprise 10 week schedules “prescribed” by you sounds good!
Sounds great, I havn’t even had the spare time in the last couple of months to print out a new set of logs, let alone change the exercises in them. A change like this might just give me a little more motivation to hit the gym a little harder.
Hey mark..im a beginner..improvement is better but your previous programs is totally awesome..
Sounds good to me keep up the good work!! Quick question what is the best diet to put on lean muscle mass GLAD OR MANS?
It sounds great mark but your previous programs is still working and awesome..
great idea to have a new workout every 10 weeks,
saves me having to think too much keep up the good work
all the best glyn
Sounds very cool! I’m looking forward to seeing it…
I just got reading your THT manual yesterday, and it’s a very well written and comprehensive guide.
Personally, I would have reservations about a natural trainee trying to follow a 5 day split though – as we know, the body fatigues as a unit, and in my experience, it’s important to have at least 48hrs between weights workouts to allow for overall systemic recovery.
Apart from that, I think your principles combined with a M W F push/pull/legs split would be as close to ideal as you could get for any natural trainee.
Sounds like a good plan
Sounds great Mark,keeps things fresh. Thanks again Mark for all the time you put into this.
I’m limited by my schedule (3 a week is even tough) and by my workout resources (Home Gym or hotels only). I’ve had great results doing ONLY the 3 per week as best I can but agree that numbering or naming these routines might be helpful as well as going deeper into HOW to substitute with different weight machines like a pulley system type (that I currently have).
Hello Mark, T.H.T. is the best training program !
My muscle mass & strenght are in constant evolution ever since day 1 ! . .
Your program is perfect for me ! Thank you so much !
Changing yourself the routine every 10 weeks would be great in a sense
that we could freely choose, compare & adjust .
Please have a wonderful day, Mark !
Sounds like a plan.i have just completed the volume cycle with the rep range of 8 – 12 reps and i am now into the HIT cycle week 1. I must be honest that going to failure is a graft but the results are worth it. I have already gained 1.5 inch to my arms with no signs of stopping and my strength is going through the roof on my legs. Being on the GLAD diet has helped me gain 7kg of muscle mass in such a short period of time. Thanks for your knowledge!!!!!! Just a quick question that isn’t really related to the topic. Started cycling creatine with the new 3 days on and 3 days off. Question is, when do i stop taking creatine?
I’ve not yet started your THT program as I’m waiting for the fall to start, at which time I will have finished my summer program. I think providing updated work outs every 10weeks is stellar! Being a female I have a more difficult time building muscle but thus far I’ve been training for 5 yrs and have went from 90lbs (skinny-fat) to 110lbs of leanness! I’ve wasted way to much time searching the net for different programs! I’d much rather spend this time in the gym! Thanks so much for the time and dedication you put in to your programs; I’m looking forward to starting very soon!
I think it is a great idea! Archiving and labeling the new ones would be awesome! Over time there will be a whole library for those that do not make the time to design their own workouts. I am fine designing my own. I have to improvise anyways. But thanks for the effort and time to do this. I am sure everyone could browse these in the future to help them out. Thanks Mark!
I don’t want any changes that don’t improve the program. For instance, in 5.2 you changed the exercise order for chest work. I assume you did that because you found it more effective the new way. I hope you didn’t do that just for the sake of changing it up a bit. If it’s not an improvement, I don’t want a change. I am very satisfied substituting on my own as I need to. It’s confusing if it’s just a change for the sake of alleviating boredom. You’ve taught us well that we can change our routines now and then to keep from being bored. I suppose I’m opting for your old way of updating THT – when something has been improved.
I think that changing the routine up DOES make it better. I get bored after 8-12 weeks of something and am usually ready to do something different. After I swith it up Im happy to go back to an old routine that worked.
Please remove or place your Facebook/Tweet/Google buttons in a different area on your website. Right now they “drift” down the page as I scroll and try to read your article… and it’s very annoying. As I am writing this comment it is sitting squarely in the middle of the comment block… very annoying. Please find a different area for those buttons (e.g. sidebar for example or stop it from “drifting” down the page as you scroll). Thanks.
1Q: You have a full body split and a 5day split. Upper/lower split 3-4 times a week have worked wonders for me, im 46, worked out for years and years … any tought on putting together a upper/lower split program ?
It makes sense. Perfect! Thank you Mark.
Great idea! Thanks for your hard work and efforts in trying to help us all be better 🙂
@Terrence. Must be your browser. Or maybe your device (tablet, phone)? The sidebar is over on the left of the screen outside the border.
Anyone else seeing the share icons in the middle of the page?
@Jordan. Yes mate, I’ll always make it known if an update includes anything other name a shuffling of exercises from the bank.
@Matt. Both diets are equally effective for lean gains. It’s up to how each would suit your taste and lifestyle.
@Andy. Some people don’t go off creatine, but I recommend you come off after the 8th week. Take the last 2 weeks of your training cycle off (week 9 and 10). Start loading on your week off and then you’ll be fully saturated and ready for the beginning of each new training cycle.
Simple question that I couldn’t find the answer to.
Getting ready to start THT training after about a 2 year hiatus, does it matter which cycle I start first? I was thinking Volume or it may be irrelevant.
Thanks for being so generous with your knowledge.
@Don. The reason for the chest change is as follows…the incline involves less effort and a smaller no. of muscle fibers, so I’ve put it to the end when you have the least energy.
@Neal. Probably best to start with the 3-day cycle because of your lay off (but I don’t make this a rule). But DO start with the 8-12 rep range for reasons outlined in this article https://musclehack.com/best-rep-range-for-these-2-occasions/
@Guðmundur. No, I don’t like upper/lower splits. I’d rather have clients work the full body 3 times per week if we’re going to be covering say more than 4 muscle groups in 1 workout. Might as well do the full thing and get stimulation 3 times a week.
@William. I would respectfully disagree with that. Firstly, I naturally built my body on 5-day splits, only including 3-day plans more recently.
By only working 1/2 body parts per day, systemic fatigue is kept fairly low. It’s more about local muscle damage and local recovery. As such, a natural trainee can engage in a 5-day training split. When training the full-body, however, a 48hr buffer is good for both local and systemic recovery.
There is only one thing I can say: Thank you for doing all of this! My personal online trainer…for FREE!
Keep it up Mark.
Hey Mark. Thanks for all you do. I just began the program 8 weeks ago and have seen some nice results.
I like your idea, but I would also like to suggest that you offer alternatives to exercises that require cables, or machines.
Your Info and workouts are great !
Lost taille 104 cm to 92 cm , within month thanks !
Oli from Switzerland
Your spoiling us!
Your idea sounds great.
If you keep a record of all the changes in a work out bank we’ll be able to pick and choose as we go.
Thanks for sharing all your work and knowledge!
Mark, you rock, totally. I already basically do what you’re suggesting: I use what I’ve labeled THT5, THT2.2, and THT1, and cycle them around (THT 1 is from like 2 yrs ago, I love the all-triceps & all-shoulders days). For HIT, I just do it straight. A new free one every 10 weeks will make you hate us lazy freeloaders! A HIT/volume cycle is 22 weeks. So, a couple times a year, send the faithful a HIT/volume scramble that works, and we’ll be super grateful.
Thanks, everyone. Some great ideas here.
I think what I’ll do is keep an archive of older versions on the download page so they’re always available. So when you go to download 5.3 next time, you should see 5.2, 5.1, and 5.0 there also, if you want them.
Sorry this is going to be short, im out of the city for business meeting. Overall, great idea, cant wait to see it!!!
I think this is a great idea and tieing it in with people’s ten week cycles is a nice touch. From an entirely selfish point of view, as someone whose space and equipment is limited, and therefore the range of exercises I can do is somewhat limited as well, anything that gets different routines out there and provides more options for different exercises will make it easier for me to find enough stuff I can get into my workouts to train effectively.
Hey Mark, I found your website 2 years ago, (as a total newbie) and then did a few months of learning/adjustment before adopting your routines and principles in full and committing myself 100%. It’s only been 2 years and I simply couldn’t possibly be more satisfied with my results. It’s not even the results that intrigue me, but the principles that you teach that for some reason seem to be forgotten by so many. They make lifting enjoyable, like something I really look forward to doing.
However, as somebody who reached the tipping point and no longer wants/needs to get bigger, I don’t want to spend 3-5 days at the gym anymore – it’s just too much. But the problem with working out “whenever” is that when you’re not on a planned routine efficiency tanks and I feel like my training is very ineffective – it’s demoralizing.
What I think would be amazing would be if you could develop a THT-style maintenance program that details a full body workout over 2 days a week, or something of the likes. I’ve made my own before but I don’t have a mastery over the arrangements of each muscle group so I’m sure all of my efforts are less than ideal.
Personally I may have to move into Strength training (currently learning from M Rippetoe – feedback? I think he’s great), but I feel like a super-effective Musclehacker maintenance program would be innovative and very helpful to people who no longer need to keep the intensity on max.
I know I would definitely adopt it from the day it comes out.
PS – Thanks for everything, your products should be sold in book format in every gym in America – just some really great stuff.
I think it’s a great idea Mark!
Would it be possible for you to put together a routine using free weights alone for those of us who can’t get to a gym thanks for ur time.
Thanks for your reply. In spite of what I said, I don’t think anyone can argue with the results that yourself and many of your trainees appear to be achieving.
I was a die-hard Mentzer fanatic for years – which brings with it with the inherent overtraining ‘phobia’.
I will say though, your recommendations on rep speed would indeed make this program workable. I’ve recently (within the last week) gotten away from the traditional HIT slow reps which drain you for days – and already I’m noticing the difference in terms of recovery. I certainly feel like I can hit it again the following day.
Thanks again for all the great info on your site. I could be trying the 5 day program before very long…..
Great idea Mark can’t wait!
Thumbs up bud. Less (for me) is definitely more.
i think what your doing is fantastic,and amazingly free…like it must take a bita work to get it all together….yourve totally made it all so easy thankyou so much …I think a new 10 week plan is great gives us all something to work towards…..keep up the great work
Love your emails and the THT workouts. You are my go to guy for training for size. Thanks for all the info and motivation, your changes sound great to me!
I think this is great Mark. I don’t have time to change it normally so just kep on the same routine after my week off.
I think its great!
What would be nice is if you make different types of programs. For example one workout like the THT. One based on gigant sets and one based on superset. All to match different time consuming workouts.
One day I may have to fix my workout in 20 min. Next day I might have 1,5 hours at the gym. If there is a way to guide us in this I think its a winner!
I like your work Mark
You’re a good fella!
It will take the work out of deciding whether I should sub this exercise in, or that one, or leave it as is………
Love your work. Much appreciated.
Hi Mark, I like the 2 different programs but I use 6 week cycles. (adhd). Being an older guy, I am just now realizing the importance of foam rolling and de-loading. Look forward to your take. Thanks for everything.
I like the idea Mark. Like Jordan though I would like to know which is a change in the actual system versus just a change in the exercises to be performed. I am usually choosing to do one exercise in place of another anyway due to the fact that I am usually sore from work in some areas on some days.
Thanks for your time Mark! You are a life changer!
Great Idea Mark
I have been utilising THT for a few years kow and regard it as the best muscle building system I have ever done.
Your effort and dedication to the craft is very much appreciated.
Keep up the fanstatic work
I first started THT about 18months ago. Great results. The last update that changed the HIT cycle was most needed and has been working great. I pare down the 5 day split to a 3 day split based on an older post you had. It too works great. I have yet to read 5.2 but it would be nice to see your updated version of the 3 day.
Thanks buddy for your effort, energy, enthusiasm, and genuine caring. I GREATLY appreciate it!
I like this idea of yours. I am now on on my 9th week for HIT and will soon finish one macro cycle since I have already done “Volume”. The program has really helped me increased in strength since I started using THT.
Great work! Keep motivating, more power and keep pushing!
I think it is the best thing that any website has to offer
I Love the great lengths you go for us, and thank you for all the great information. It has been the best move I have made, as I am coming up on about 3 years of tht training. Your site is always reliable and the basis for any type of workout/diet that I do, and let me tell you it works, as if you didnt already know haha!!! I am a newly certified personal trainer and you info has been so crucial for me. I also think that if you do tht for a while you figure out what is best for you. All you have to do is progressively overload as you have preached now for years!! Again I just wanted to thank you for best site on the internet, and I will certainly be looking forward to the new workout plans.
I think its very good idea! I do 3 day training, between 2 days cardio it works good, weekend is free
Igor from EU
If you have a mix of three different 10 week THT programs to choose, plus keep the HIT cycle the same, that will be enough to cover more than a year’s variation. Others can change it as they need based on their experience, but essentially the guesswork has been done by yourself for most, which is what you do now for us.
I started the THT for 9 weeks and then bought TSPA which I love and have been going strong for 7 weeks now. Awesome website and information.
@Thomas Rupprecht. You should be able to maintain by doing the HIT plan 2-3 times per week and lifting the same weight reps as you did at your peak. Regarding Rippetoe, I believe that’s an all-compound approach, which I believe to be inferior. Even for maintenance, you’ll experience atrophy in you arms for example, because the biceps and triceps can’t get 100% muscle fiber stimulation from compound exercises only. Stick to an intelligent mix of compound and isolation – even for maintenance.
@William. I was and still am a huge Mentzer fan. However, his views on overtraining are extreme. He said himself that they way to know if you have recovered is if you have made a strength gain (a view I endorse). I, and everyone, on a THT 5-day cycle make gains day after day, week after week. Having said that, Mentzer was one of the most intelligent minds in bodybuilding. Thanks for your input.
Thanks for the fantastic feedback, everyone 😀
Great idea Mark, makes it that little bit easier for us followers!
I have just recently starting using your program and I have seen great initial resutls and I am very excited for this upcoming change. that being said, I find that I use the app much more frequently than the logs. Will this change be incorporated into the design of the app upon final release? Also, in that same vein, has there been any progress made towards resovling some of the functional challenges in the app?
Great program and a heartfelt thank you for all you are doing! God Bless
The program is great, it’s very easy to follow. One question though: When do you switch up your rep ranges?
I like the new idea.very fresh and new!!!
Just wanted to add my voice to the thank you’s coming from everyone for being so generous with your insight and information.
If I was to make a request for the training program it would be to have home alternatives for cable exercises, so I could follow the program using just free weights and a standard bench.
Can you make a 5×5 strength programme for beginners, workouts more inclined towards raw strength?
@Josh. Yes we are ironing out functional issues now before final release of the app and it will include the THT 5.2 workouts.
@Tara. What most people do is use the same rep range e.g. 8-12 for both Volume and HIT cycles. So that would be 10 weeks Volume routine at 8-12 reps, followed by 10 week HIT at 8-12 reps. Then start over at 7-10 reps in the Volume cycle again.
@Sufyan. No. 5×5 routines are inferior to THT. This is why I am always stressing to do both compound and isolation exercises. 5×5 plans don’t go to failure and don’t involve any isolation exercises, making it physically impossible to recruit all available muscle fibers for certain muscles (eg. biceps and triceps). I have people all the time coming over to THT after experiencing little or no actual muscle growth on 5×5 programs (which is to be expected). As such, I can’t promote a program that just doesn’t work very well. MuscleHack is about BOTH size and strength gains.
All the best,