Work on the next edition of THT training has started!
Of course, as always, this book is FREE to the public 😀
The purpose of this post is to get your ideas on what YOU’D like to see.
Tens of thousands of you around the world have read previous versions of the book (which blows my mind by the way), so I’m sure you have suggestions on how it can be improved.
This might take the form of ideas for the training, the layout of the book, the length of the book, anything!
At present this free book runs to 90 pages. As far as I know it’s the biggest free bodybuilding program on the net (not to mention the best 😉 ).
In fact, it’s bigger than most paid-for PDF ebooks on the web these days.
While I love the fact that you guys are getting so much for free, perhaps this is a hindrance? Let me explain…
Maybe the best thing would be to have the book as small as possible so that newbies to MuscleHack can download it and know how to train effectively in about an hour max.
Since the purpose is to get as many people training correctly as possible, maybe I should aim to cut the book in half.
What do you guys reckon?
The downside is that I won’t get to thoroughly explain all concepts in the book itself. But what I could do is make new blog posts and link to them from the book for further reading.
Let me know your opinion on this, hackers.
The other idea I’m toying with right now is to go back to 1 x Volume Cycle and 1 x HIT Cycle. So you cycle one with the other repeatedly. This would make for a simpler program to follow.
Since there are currently 2 x Volume Cycles in THT training, I would synthesize both of these into 1 brand new cycle. The HIT cycle will also be getting a makeover that will make it even more effective! 😀
What do y’all think about that?
At the end of the day this is YOUR book and YOUR program; I just write it, and I’m more than happy to do so.
Getting success stories from people all around the world who have changed their lives through my advice is MASSIVELY rewarding! What an awesome job I have!
Now, talk to me…
Can I give you my free muscle-building workout?
Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)
I’d be up for a smaller book. Some explanation then get straight to the workouts themselves. Makes sense. Thanks Mark!
No probs, Eric 😀
small tweaks are always a good idea.. just to keep u honest ya know..been waiting a long time..thanks for the free stuff mark..waiting patiently….
I can definitely see that the smaller book makes sense, and I’m sure would be the preference of most readers. Personally, I love reading about the theories behind the application, however I’m sure we are in the minority.
Either way love the THT series! Good job as always Mark
I’m down for more to read actually, put more workouts in there you can swap out for if you want. Something that gets us more of the McManus!
I agree with Eric. My fiancé and I are using THT 4.0 right now and a simpler system would be good. Maybe a longer volume cycle or a more synthesized version as you mention would work. I have added muscle but some alternatives to dips in the HIT cycle would be nice since I still struggle with that (mostly) because of upper body strength issues I am still working on…thanks for such a great program. I am getting the abs system book you have later this year as a gift to myself.
Definitely the shorter book, also similar to last time with a 3 day version as unable to go gym every day
Don’t shrink the book, Mark. Rather, Elaborate on the concepts at a latter section of the book. That way people can choose to cut to the chase or dig in more.
It’d also be good to go thru what’s new in the bodybuilding world. Discoveries, theories, myths, new supplements, and other authors out there. I can’t believe training is pretty much unchanged since I started working out about 20 years back
You rock, man
@mikey. Only started on it bud. Be patient, pal 😉
@Mario. I’m in that minority myself, Mario. But not every one is a nerd like us. I imagine most would want to straight to the workouts, but I could be wrong.
@Lourcey. More McManus on the way, good buddy.
@Chris. Yep. The HIT cycle will still be 3 days 🙂
Hey Mark how you doing? Just wanna say great stuff man, we’d be better off like you said have a smaller book, which gets straight to the point. Best of all websites, I’ve even told my friends about this website and they seem to love it! 😉
Cheers Mark, I meant to say a 3 day THT workout 😉
It would be GREAT if you could put the workout into a iPhone/Android application that we can input our progress in each workout and when finished with one it moves to the next with the optional link to a performance demonstration. Just a thought, I know that would take a lot of work but it would allow for hackers to listen to their music and have intuitive muscle hack training logs all on one device. Instead of the pen and paper logs. Thanks Mark! I hope I can lose this 15 pounds of fat soon, flanks and back fat are my enemy.
First of all Mark, thanks for you insightful vision concerning bodybuilding. Sense using your program I have gained muscle even being a skiny type person! I think your next issue of this book should be longer. Information is power especially in the world of bodybuilding. Because so many people are confused and mislead into programs that just do work, but not your! Short cuts are not always best 🙂
Tim, I have an excel app on my phone I record an download a free app called jefit which gives you demonstrations and records your 1 rep max
I must admit to being firmly in the nerd category as well, as far as I am concerned ‘nerd is normal’. Can you do some Musclehack Tshirts with ‘Nerd is Normal’ on the back ?
Anyway despite that I can see the benefit of merging the 2 workouts cycles and also having a smaller e-book, for the unenlightened.
I remember when your website said you were 29 !!!
I don’t think smaller is better. I think better is better. I LIKE detail and explanations. Alternative programs are always welcome if you develop others. Another suggestion may be to do more direct comparisons with other known training regimens – German Volume Training (GVT), Hypertrophy-Specific Training (HST), etc. – and how THT is the best approach.
@Arturo. Good suggestion, bud. I’ll bear that in mind.
@Faraaz. Good man. Thanks for spreading the word.
@Tim. I’d love that too. Have had developers promise me apps before and they don’t follow through. If there still isn’t one by the end of the year, I’ll make it a priority for 2013.
@Tim. Yeah, perhaps the explanation should come AFTER the workouts to allow people who want to get straight to the training to do so.
Hi love the book. But I think the lengths fine. Lets be honest the programme is a big commitment and to really adhere to it you really have to understand what you are doing. So I think reading everything you have to offer is a worthwhile investment of time. From my memory everything you said had a relevant purpose and your approach to explaining things was quite easy to understand. Maybe highlight the sections of the book u see as the most important in a different colour font, so people could skip past the “unimportant” sections.
@Chris. I’ll check out the Jefit app myself.
@Don. Yeah maybe put all the thorough detail to the back for those who want it.
short book please mark, We know the principles will be the same so it’s no use repeating whats in the new edition, just make a note in there for the newbies to read the other versions to get the idea. If you could also maybe throw in a 4 day split that would be great. Thanx dude!!
@JaSoN. It’s the noobs I’m thinking about man. This site gets thousands of brand new visitors every day. Want to help as many as possible.
As I was reading the last THT book, I found my attention waning as you went through the theories. I was glad the explanation was there since it shows yo’ve done you’re research, but I found myself saying “just tell me what to do and let me get to it!”
Since you already have the science-y part written, I’d say include it, but put it in an appendix at the back of the book. You could summarize the theories as you go through the exercises then link them to the full explanations in the appendices. PDF files can have hyperlinks they function like anchors in web pages so it’s easy to link a short description to an appendix section for more information.
Also, I’d love to have the book in ePub format so i can easily read it on my iPad. I know iPad apps will let me view PDFs, however, scrolling and zooming are not as convenient as moving around in an eBook.
also as for recommendations would love to see a GI index food table that has a a good no. of foods. (ALL THE TABLES i HAVE SEEN EITHER DON’T HAVE THINGS LIKE GRANOLA, PASTA ETC. ALSO THERES SO MUCH DIFFERENCE BETWEEN THE INDEXES BETWEEN DIFFERENT SITES)
all this would be for benefit of finding out glycemic load
possibly some videos on how to perform the exercises with the correct form for maximum muscular fatigue, alot of the videos on youtube are contradictory, and i know you will give the best possible form!
dont reduce the length of the ebook! i think ilthe detail is what makes it a cut above the rest, i should know as ive paid for many before happily arriving here!
thanks mark! keep it up 🙂
@Nick. It would be only me and you would buy the Nerd T-Shirt 😉
@Chris. Seems to be a theme here with readers. Perhaps I should keep all the content in there, but put it later in the book with the actual workouts early on for those who want to get straight to it.
@BiL. Duly noted, good sir.
@Miles. I’ll def be putting more of my mug on YouTube again. More vids on the way, buddy.
If it ain’t broke…..don’t fix it! Don’t mess with perfection.
Cutting the book shorter sounds like a good idea because it would mean less reading but i think you should put as much knowledge as you can in the book. More detail the better. If I have to read more to get stronger then so be it. Either way great stuff Mark!!!
Perhaps you can simply make two versions of the book. One for newbie musclehackers (short), one for experienced musclehackers (long).
Perhaps you could release two books mark
One with just the workouts and only necessary relevant information to get them done – one with everything
This would allow people to get started straight away and give them the option to read the reasoning behind the workouts etc in their own time
If you remove the testimonials and justifications, the book would be a better size. You could write a smaller version of the book based on the premise that we already believe you, and don’t need any of that superfluousness information.
Marc, I’m still in the ‘it’s hard to believe this guy offers so much information for free’ phase, lol! I’m truly grateful for all the information. I for one would not have been so thoroughly involved in this if it hadn’t been for all the added information you put in the book. I like the details. Bring on the nerd shirt! I do agree that some may feel overwhelmed with all the knowledge presented. A shorter volume with hyperlinks and expounding in the back would be good. A personal request would be to take a look at the three day workout schedule as well. I’ve been doing that for 5 weeks now with incredible results. Please don’t let it fall be the wayside as there are lots of people who can only get to the gym 3 days a week. Please keep up the awesome work!!! I’ve recommended your work to every person I come in contact with.
Keep as is. The book gives good explanations where needed. Workout logs are more important after becoming familiar with how THT works. If needed we can simply print out the workout logs and keep them with us while working out. Id like to see an excel spreadsheet with drop down selections of exercises that can be used based on the equipment available to each person, as some of the stuff isnt available at my gym. Better yet would be an app very similar to Jefit that can work with each cycle.
Tricky one that! I like the detail you write since it explains why the workouts are what they are. I can see how it’s too much for some people though!
Personally I’d keep the detail.
Mark, I think keeping the book lighter on theory with linked articles to the theory would work great! I like it the way it is, but I also recognize the fact that I’m a “wordy” guy and I enjoy a deep read. Some folks want to get right to it!
As always, you have my eternal thanks for your hard work and time that you put into a product that you give our FOR FREE. I’m stoked and I can’t wait to see the differences between 4.0 and 4.1.
I’ll keep MuscleHacking as long as you keep MuscleHack what it is: no BS, just good training.
All my best bud.
HIT all the way.Also I’d prefer a smaller book,but still containing the value and quality of the larger in the subjects.I’d say that the smaller or more detailed things can be on the blog.The book should have the important things,however,as well as the whole training breakdown.Just my opinion 🙂
Yup I think that’s a good idea everything just sorted and made for you quick and simple and less confusing. Look forward to seeing it. I also would like to see a muscle building program for people who must do cardio (army etc), that would be great!
Also you could make Specialized Parts.For example for someone who wants to bring his chest firstly up.I sure you have done it sometime.And you already have a book for bringing up Arms which is great.
Looking forward to it as 48 year old trainer I found the previous training courses to my benefit especially my poor old joints. The information in your books are spot on, easy to understand and more to the point no bullshit!
No matter how big it is I will read from cover to cover, then read it again so I get it right in the gym to continue growing, the only thing I will say Mark is hurry up please.
Hey Mark, First off a huge thanks for all the knowledge ive gained from your website. Its been very beneficial. Id have to say i prefer the idea of the larger book. Why not learn all u have to teach right? Maybe set it up in a way that the workout program is outlined first, and then spend the rest of the book explaining etc. The people who wish to read will, and the others can just scoop up the workouts and be on their way. Just my two cents.
Thanks for the book Mark. I am using THT4 from last week. It will be better if you can brifly introduce diet plans (Multiple options of what to eat & when to eat ) in THT 4.1.
Hey Mark, i’ve never posted before, but im going to take this opportunity to thank you for all your hard work. 🙂 I think the single volume cycle is a great idea, and i do like the theory/ sciencey bits in your book!, as a beginner i found it very informative and the way you explained it all was also easy to understand. one suggestion id make is possibly include suggestions for free weight alternatives for exercises that use machines? also may be a section on the three day split for the volume cycle?
At age 71, I’d be willing to swear that the workout which will optimally slow sarcopenia for me is different than the one you use for maximum hypertrophy. There is no way I could do the workouts you recommend, but I could certainly use the principles you espose to construct a workout with a reduced total workload. So, please don’t drop any of the science or the references to physiological studies. There are dozens of “gurus” offering training plans on the internet, and the only ones I listen to are the ones who quote studies – how else can one judge?
People need to understand this program requires a lot of reading and time in the lab (gym) to get it just right. I go back and read articles I’ve read 100 times and pick up helpful hints, tips, thoughts. Please don’t skimp on the details Mark. It’s what sets you apart from all the other tomfoolery in this industry.
I would be really Happy if you could include stretching exercises anderen tips Intoleranz your new. book. tight muscles contract slower anderen weaker. I know it is contraproductive to stretch pre workout so I Do it in the evening. In my oppinion a stretching chapter would be really Nice. Also I would really appreachiate if you find the time to write a chapter about how people with slower/fast twitch muscle fibers should change their Rest periods and how they could figure out to which Type they belong. thanks forearm all your workout.
Mark – One trouble I have realized during HIT was, Overhead shoulder press is mentioned after calf exercise. I felt its very tough to do overhead shoulder press after 2 mints of calf as your calves are already tired a lot and they literally start shaking during shoulder press, so in a nutshell pls don’t mention any standing exercise which will transfer weight on the legs (calves) after calves exercise. Views pls ?
I wasn’t going to give feedback until I was done my first 10 weeks, but what the heck – you asked 🙂
I’ve been doing the volume one 5-day split now for 5-weeks. (I start week 6 tomorrow) I’ve read the book through twice and followed the workout with the rigourousness of a chemical engineer so as to best determine whether the program actually works for building muscle mass.
Well damn. It works. I feel terrific. My numbers are way up and it’s just plain obvious that I’m building mass everywhere. And I’m 45!
So based on that, my advice would be not to break what isn’t broken. Sure, refine as you see fit, but if you read the book and follow the workout, you’ll get bigger.
Thanks Mark. I’ll report back in another 5 weeks.
Didn’t have time to read all the comments so I’ll just post my suggestion. Write it so that one can pick and choose which chapters to read. Stuff like: “If you want the basics read chapter 1 and 4”, “If you want to know the hypertrophy theory read chapters 1,3 and 4” etc. This way people can get what they want out of it. Also as a general feedback – we’ve been getting better gains while dropping a few sets from every day on the volume cycle.. It seems to get too heavy in the long run if you train with the kind of intensity we do..?
Hey Mark, I don’t think the size of the book is a main issue as the info that you are putting down in it is vital stuff for a newbie to identify why the program works. I think that Tim has a good idea with maybe a short intro into the program, the workouts and then more information if they want to read it. I know for myself personally after switching from my last workout, and hunting around for a new one, that all the info in THT 4 was what made me want to try it. And I am so glad I did. Love your work mate and look forward to see the new version in whatever way you choose to go!
Before I decided to go with T.H.T, I did nearly 4 months research on effective exercise plans, and the main reason I selected to go with T.H.T was down to the amount of accurate scientific reasoning why I would be doing precise exercises, in a precise way, up to 5 days a week in the gym that is contained both in the book and on the website. I bet I’m not on my own when I say that when I first landed on the musclehack website, the first thing I did before spending much time browsing the site, was to download the T.H.T book and start reading it.
I think that had all the science not have been in the book, then I would not have been compelled to go through the rest of the website with a fine tooth comb like I did, which would have probably lead to me missing out on this fantastic training program. So in my personal view, having the science in the book was, for me anyhow, essential.
I personally like the addition of the scientific evidence and explanations because I feel like it tells the newbies that there IS a reason to do it this way. That this isn’t just some gimmick like so many other things out there. Honestly some of the ideas go counter to mainstream, but when you read why you should do it the Hacker way, and see the evidence to back it up, it makes it easier for the beginner to jump on board (especially if they have already been training for years and have just recently found Muscle Hack).
Theory – Elaborate more in this new book
Training – put in substitutes for each exercise
Diet – 7 day plan with recipes for each meal and snacks for 2,000, 3,000 cals per day. In metric, Australian weights.
Hi Mark! I was glad to see this update. I’m excited to have some new things to try. I love that your workouts are always good for those who don’t have an over abundance of time. Like others have said, I think the advanced, more extensive explinations at the latter part of the book sounds like a great idea. I like to fully understand the hows and whys. I also think something like a sample meal plan is a neat idea, say for different calorie levels, 1800,2000,2500,whatever. Lots of people over think food ( I too am guilty of this) and make meal planning more difficult than it needs to be. Perhaps showing some simple examples would ease people’s minds in that area.
No matter what you include, I am so grateful for your passion you share with us and so willingly give. I’m sure this next book will be awesome too. Take care.
I would love to see the THT integrated with MANS & Six pack Abs as i am having a tough time trying to figure out how I can meld them all together into a cohesive regimine to follow. Seperate they all make complete sense, but trying to set up a way to do them all ( THT with pack abs I mean) is hard for me to understand. I am endomorphic and alot of this seems for thinner guys who want to put on muscle. I need to use MANS and pack Abs & THT to drop fat and maintain and gain the muscle i already have.
The one thing that got me hooked on musclehack is the sheer volume of information and the way it is backed up by references to scientific studies.
There’s a lot of other workout training books with huge amounts of info, but none come close to musclehack in the way they provide real justification for the why’s when’s and how’s of muscle training. Please don’t cut all that stuff out.
I like it when workouts are no more than 45 minutes but I still feel like I’ve worked myself to exhaustion. This is a big plus of THT for me.
I also feel that my chest is lagging behind the rest of my body. Could you at some point devise a way to devote extra attention to a particular body part that still fits in with THT? Hope that makes sense.
Also thank you Mark
for all this info. It is so easy to get lost in the contradictory crap information that is out there. I am excited to get started on THT!
If you had not fully explained the theory behind your program I wouldn’t have given you the time of day. The science you apply to your training approach is what sets Musclehack apart from every other just-do-as-I-say muscle guru out there.
I’ve always been a big believer in “work smarter, not harder” and you embody that philosophy. Musclhack is the home of the “smart muscle” (you can use that) and that’s your appeal. I don’t think you should pander to those who can’t be bothered attempting to understand the why behind the what. And honestly, if you couldn’t be bothered reading a meager 90 pages how serious can you be about getting results.
Also, I think you run the risk of people short-cutting certain aspects of your program due to ignorance of the importance of the little things and consequentially getting poor results.
Don’t dumb down Mark!
One thing you can do, rather than splitting or shrinking the book, would be simple to add anchor points (called named destinations in pdf).. sort of like in a web page, when you click it, get you straight to the point, allows you leave the details, and provide straight to the point without reforming the book all together…
best of both worlds.. i want to read it all…. *do nothing*
OR I want to read the way to do it now *click small link* shoots to that part instantly.. then could even scroll back up to it if i changed my mind.
Personally I’d like to see the whole thing, not cut short. What you could do is have it all laid out, but then do a summary/step-by-step sort of thing either at the beginning or at the end for those who do not want to read every detail 😛
If someone can only devote one hour to your book, they are not ready to devote the time to the whole process. DON’T SHORTEN the book, a comprehensive education must accompany the self-discipline necessary for hypotrophy to occur.
The science is what sets you apart in the industry it’s what got me hooked in the first place. It means if a musclehacker gets asked at the gym “why are you Doug that exercise followed by that?” we know exactly why and can spread useful information that benefits everybody. Please keep the science. Would also love to see and great iPhone/Android app I feel this would be a great way to log everything the musclehack way and would be willing to pay a few bucks for it.
Loyal 4 year musclehacker Daniel.
Request elaborate on Recovery and the POP.
Extract from The Arms Blast Experiment: “I speculated (again from my research) that people could expect their peak growth around day 5 i.e. the 5th day after the workout.”
This suggests that the POP occurs around day 5.
How to create a weekly / bi-weekly / tri-weekly / monthly program that will take advantage of this?
I just want to say WOW, what a great guy Mark, you see the beauty in helping others ! Now to the point.
I think I like the idea of adding more info and having that at the end of the book or my idea would be…..
Maybe you could make 2 versions of the book
– well make 1 book and replace the big explanations with shorter ones in the smaller book –
In the 1st Short book you would have a short explanation that replaces the detailed version (Maybe make the short “text” a certain color to show readers that this is a short quick explanation, if you dont understand or would like to know more revert to the Big Beast) so in the big beast you have full details in the short book you simply cut the text out and replace with a quick explanation… repeating myself :S sorry Mark
Sorry I’ve never written a post in my life before… I prob don’t make sense…
I would just like to point out that for some (like me) reading shorter stuff helps let it sink in more, other wise I get lost by page 5.. If I could read a short version first and understand everything I read then I would be committed and ready to read the longer version from start to finish….. sorry all / Mark. I’m not the brightest guy out there but I try.
I like to know why i am doing something so all the detail is great for me, although whether this delivered in the manual or in supporting articles on the web is irrelevant.
I appreciate a more direct program (with explanations elsewhere) would be good for those who just want to get straight to the workouts.
Personally, I like a choice of workouts – just gone from vol 1 to vol 2 and the change has got me fired up again, so i think maybe a volume cycle and HIT cycle could be the core system, plus vol 2 and other ideas provided in your support site to change things up now and again – maybe these alternative workouts could be provided by people who have been at it a while like Adam and just vetted by you then uploaded as a pdf.
Training with the wife before work and loving it.
iPhone/Android app would be good – using Gym Hero for now which i highly recommend
Either way, it’s all good!
Ok guys. I don’t have time to respond to each comment. Firstly, to all who have commented on their success with THT – congratulations! For those still reading and not actually training THT style, do it! Now! It works!
Those looking alternatives to exercises in the book. That already exists in the form of the THT Exercise Bank. Go here to see the full list of alternatives…
Ok the consensus here seems to be not to skimp on science, but rather have either 2 versions, a lite version and “heavy” version, or just put the workouts at the front of the book and explanatory notes later.
Most people are saying that it was the science and thorough explanations that won them over to MuscleHack – that’s great to hear 🙂 So at the moment I’m leaning towards keeping the science there, but redesigning the layout of the book to suit both those wanting to get straight to the routines, and also us science nerds.
@Aaanad. 5 days for POP to occur is unique the Arms Blast Experiment because of the sheer intensity of that workout. It doesn’t apply to regular THT training.
Hi. So mamy ideas and thoughts. One thing that comes to mind immediately is that I found it not at all practical to follow one of your volume cycles where you train from one machine/excercise to another and back to first. In the real-world of busy gyms it is simply not possible to hog two machines/exercises at once. i.e. Barbell shoulder press – cable lat raise – shoulder press. Or Bench Press – Pec Dec – Bench Press. HOPE your new volume workout can take this into consideration. MANY THANKS !!!
@Aaanad. 5 days for POP to occur is unique the Arms Blast Experiment because of the sheer intensity of that workout. It doesn’t apply to regular THT training.
OK. Thanks Mark.
And, a big thank you for all the information.
I keep learning something new – almost daily – when I read your articles in the Archives. And, I keep wishing you the very best of health, happiness and prosperity.
Suggestions for the new book:
1. Since I am new to body-building, I found all the science and concepts to be very important indeed. Do keep them. In fact, I suggest that you add to them based on new and current research, and elaborate more, if necessary.
2. 1 (refined) Volume cycle and 1 (new) HIT cycle will certainly be simpler to implement.
I didn’t read through all of the previous comments, but your summary right above this comment echos what I was going to add anyway, so others must have the same idea:
Don’t cut anything, just re-arrange it. Put only what is necessary to get started and get everyone up to speed on HOW to actually do the workout in the beginning. Then, put the deeper, underlying science, thoughts, opinions, theories, etc. in later chapters or in an appendix.
This is fine because then people can just print out the first part if they want, but it is still all there for them if they want to read further or print it all.
But don’t eliminate anything unless you no longer agree with it–if it was good enough to include in the prior versions, it should not be taken out unless it is no longer valid or useful.
I personally like all the information, Knowledge is power and i like to understand everything. I would only like to see 2 3day workout cycles ones like the THT4 not 1 3day and 2 5 day.
Agree with Richards Comments above (No.70).
In my gym there is no way I could hope to do some bench presses then run over to the Flyes machine and then back to the bench press before someone nicked the bench. It works if you are training in your garage and have all the equipment to yourself but not otherwise.
I must say I wasn’t too impressed by the HIT-cycle, I tried it but it didn’t feel effective.
I must say I wasn’t too impressed by the HIT-cycle, I tried it but it didn’t feel effective.
The volume (2?) cycle before that DID feel good, and it worked rather well too, in particular my upper arms & upper legs have grown!
Sorry Mark, another comment already. I don’t like change, but I agree with other comments that if change is for the BETTER, than I will fall in line with your knowledge and wisdom. I thought I could never cope with a 5 days/week volume workout, but it has turned out just fine. Doing less IS more. Push harder on each day, as it is a short and very focused workout. I hope the new workout will remain 5 days, but for other readers it could be helpful if you could incorporate a method (or clear guidelines) to compress efficiently a 5day into 4day or 3day, as on certain weeks other things in life to over, unfortunately!!
Keep it the same as far as info goes. From the moment I found Musclehack I read almost every article on THT, diet, etc. I needed to know what you were all about. I read all of THT then bought TSPA. Big fan here! I do the 3day split with great success evident after 4 weeks. I did MANS diet with success too before TSPA. Been Musclehacking for 6 months now. Life changer no doubt. Trying to get my friends on it too.
I see a few comments about the HIT cycle here. I found it to be effective for 4-5 weeks then I hit a plateau. I’m now planning on cycling 3day split X 10 weeks, then 5 HIT weeks. The 3day is killer as I imagine the 4 or 5 day splits are. The excercises are very effective, the ordering is killer, there’s no BS or fluff. Tread wisely before making too many changes…your new Musclehackers need the education. I did.
The commentors looking to get straight to the workout rather than reading the science, etc. need only to jump to it in the table of contents page..read the plan then go back as you wish to read further. THT4 is a masterpiece, IMHO..
Mark, firstly, thank you so much for all the effort you put in, I am very grateful for the workouts you provided (I prefer the 5 day over the 3, but that’s just me). I also support what others say, the explanations you provide and the science and theory of it, convinced me you know what you are talking about. For the re-designing, you could put all that stuff at the back, as some have suggested, or, leave it as is, but somehow (change of font etc?) emphasize what is important, and what is supporting commentary.
If you could link alternative exercises in the actual spreadsheet itself, that would be great. Also, I am another that finds “jefit” to be a great app that works extremely well with your workouts once I get them all set up – you can put in each exercise, and set the time to rest between each set, it also shows you the number of reps and what weight you did on the last workout, so helps you to push to improve – great combo!
bulleted summary at the beginning, telling what you are going to present, and maybe the workout log(s).
bulleted summary at the end, telling what you presented, and maybe the workout logs(s).
I agree with Richard (No.70) and Nick (No.74).
In my gym too it’s difficult to move from one machine to another without a break.
Someone else, invariably, begins using the other machine – and then, one has got to wait.
@Shannon @Richard. I already have a 3-day Volume routine on this site here…
@Everyone Else. All suggestions taken on board, guys. Thank you!!