What Happens When The Cycle Is Complete?
Ok, you’ve performed one full cycle of THT. Now it’s time to relax for a whole week. No workouts, no cardio. S.T.O.P. – it’s important.
During this week, take the time your plan your next muscle BLITZ! You’ll want to:
(1) Decide on whether you want to do the Volume cycle or the HIT cycle next (both these workouts are contained in the free book available at the top-right of this site)
(2) Or perhaps you want to do another 2.0 cycle. In that case…
(3) Pick some new exercises – simply go to the ‘Exercise Bank’ for a list of basic but profoundly effective exercises for each body part.
(4) Substitute some exercises for others e.g. barbell rows for pull-ups on back day. But retain the same workout structure i.e. training days, paired body parts and so on. Everything remains the same apart for the exercises you have swapped.
(5) Decide how many sets you’re going to devote to each bodypart i.e. 5 to 9 sets on this cycle. Give more sets to your priority body parts.
(6) This should go without saying, but you must continue to progress i.e. you keep seeking to increase reps and weight during every successive cycle.
Bear the following in mind if you are creating another 2.0 cycle:
- Train your forearms on bicep or tricep day at the end of the workout (2 or 3 sets only)
- Train your calves with your legs at the end of the workout (2 or 3 sets only)
- Train your Traps with either your shoulders or back at the end of the workout (2 or 3 sets only)
- Figure out your ‘Week 1’ starting weights for each exercise. I recommend you simply start where you left off in the 8 – 12 rep range
- Modify your Workout Log to reflect all the above changes
- Get a calendar and highlight your workout days along with markers showing when you’ll lower the rep range (beginning week 9) and also when to load and cycle-off creatine.
So let’s get on with this. Let’s have a look at the weekly workouts!
PART 1 | PART 2 | PART 3 | PART 4 | PART 5 | PART 6 | PART 8 | PART 9 | PART 10| PART 11 | PART 12 | PART 13
Can I give you my free muscle-building workout?
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Not sure if this is where to comment or not, but since this is the latest blog post I figured I ask.
Is there any way mark you could post up sometime your current workout log, so we can see the weights you lift. I know it has nothing to do with our own individual progress, but I’m sure I’m not the only one who would like to see what kind of weight your moving.
Just been reading this and absorbing all the information which seems to make sense.
I was just wondering when you’re going to post up the actual exercises required for this to work?
How long should you stay on the M.A.N.S. diet? Im 34 and have 5 boys so sometimes its hard to eat low carb all the time. Ive been doing it for about a month. does your body somehow compensate overtime? love to hear from you Mark. Mike in Wisconsin
@Mike, what is your goal? I assume you are trying to build mass as you are on M.A.N.S? If you find it hard to keep low carb 5 days a week you can try out the G.L.A.D diet. Same principle as MANS as it is a diet that makes you control your blood sugar levels and insulin spikes and thus minimize fat gains, except it is a high carb diet. Check the link out on the right side of this page. I’ve been low-carbing for a almost a year now. After my TSPA cut I went on MANS but now im considering doing GLAD and only do ow-carb TSPA style when I go on a summer cut. That’s what Mark does, bulk on GLAD and cut on TSPA.
Hope that helps Mike!
Thanks for the tip Andreas. Its great for people to share the info that is helpful and from experience. Mike in Wisconsin
No problem mike! I bought the Low GL-Diet cookbook by Dr. Holford on Amazon, very cheap. Gives you recipes and GL values for the meals in the book, so it is easy to plan and eat the right food for the GLAD diet. I’ve decided to start on it in two weeks or so! Good luck with your training and diet!