I know you want to gain as much muscle as possible, as quickly as possible.
It just so happens that Targeted Hypertrophy Training (THT) is the way to do it (clue is in the name 😉 )
So to get you training properly as quickly as possible, I’ve put together this Quick Start Guide. Read through the following few bullet-points and you’ll be fast-tracked to the best gains of your life!
If you haven’t already got THT, grab it right now below – it’s free…
Note: There are 2 training cycles in THT. A 3-day routine to be carried out for 10 weeks. Then a 5-day plan to be carried out for 10 weeks. Let’s start with the 3-day full-body training routine (Monday, Wednesday, and Friday).
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T.H.T. QUICK START GUIDE – 3 Day Routine
There are 19 total sets per workout (Monday and Friday) and 17 sets on Wednesdays.
You’ll do this workout 3 days per week (with a full day of rest between workouts). Most people do Mon, Wed, Fri.
You’ll hit each body part with 2 sets each (with just 1 set for forearms).
Work in the 8-12 reps-per-set range
Take each set to positive failure because the necessary stimulation to force adaptation (growth) occurs in the last rep(s) of a set.
Positive failure is defined as that point in a set when you can no longer complete a full positive/lifting/raising of the rep without assistance.
Train in the exact order of exercises listed (this is important)
Take 2-3 minutes rest between each set
Write down and record the weight you used for each and every set (get the free logs or use the MuscleHack app to track your workouts)
Write down and record the number of reps you hammered out for each and every set
If you get more than 12 reps on any set, use a heavier weight for that particular set on your next workout – and use the smallest increase you possibly can (small increases over time produce the BEST results).
This ensures that over time you achieve progressive overload – one of the fundamental keys of building muscle.
After 10 weeks, take a week off and then go on to the 5-day per week training plan.
Remember – keep striving to do more reps with ever-increasing weights.
And always…
MAKE EVERY REP COUNT! | MAKE EVERY SET COUNT!
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T.H.T. QUICK START GUIDE – 5 Day Routine
You’ll hit each body part directly once per week with a maximum of 8 sets each
You’ll train 1-2 body parts per day, 5 days per week (most people do Monday-Friday)
Use the exact order of days, and the exact order of exercises. This has all be carefully planned out for maximum effectiveness.
Work in the 8-12 rep range
Take each set to positive failure because the necessary stimulation to force adaptation (growth) occurs in the last rep(s) of a set.
Take 2-3 minutes rest between each set
Write down and record the weight you used for each and every set (get the free logs or use the MuscleHack app to track your workouts)
Write down and record the number of reps you hammered out for each and every set
If you get more than 12 reps on any set, use a heavier weight for that particular set on your next workout – and use the smallest increase you possibly can (small increases over time produce the BEST results).
This ensures that over time you achieve Progressive Overload – one of the fundamental keys of building muscle.
After 10 weeks, take a week off before proceeding to the 3-day per week training plan.
Remember – keep striving to do more reps with ever-increasing weights.
And always…
MAKE EVERY REP COUNT! | MAKE EVERY SET COUNT!
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That’s really everything you need to do in a nutshell to stimulate muscle growth. You’ll love not only the effectiveness of THT, but the simplicity and logic behind it.
Like people who “yo-yo diet”, most trainees are on yo-yo weight-training programs. You ask them every few weeks how their training is going and you get something like this back, “I’m trying that XX program now, I’ll see how it goes”.
Not to sound over-dramatic, but THAT MAKES ME WANT TO TEAR MY & HIS HAIR OUT! All lol’ing aside, there are fundamental scientific principles that lead to muscle growth and hopping from 1 training program to another is flat-out counter-productive.
If a program embraces all the correct principles, then it is OPTIMALLY effective, and nothing else is required. I claim that THT is that program. See the results these THT’ers got for proof.
A lot of other training systems are simply without sound and scientific principles. The result is sub-optimal results and one frustrated trainee who hops from routine to routine.
Read this quick-start guide, download THT and discover the finer details. It’s my promise that you will experience better gains than anything else you’ve ever tried.
Train With Intensity!
Mark
Mark,
My schedule makes it hard for me to do the five day plan. Currently I have Monday thru Thursday available. I usually do Monday, Wednesday and Thursday so as to leave at least one rest day in between the Monday and Wed/Thurs workouts. Do you have any suggestions to help me optimize these times?
thanks
Marv
Do the 3-day full body body then move onto the 3-day version I made of the 5-day plan for those with busy schedules, I talk about it in the book. It’s here https://musclehack.com/best-3-day-workout-routine/
The best program I’ve ever seen. Thanks, Mark!
@Praveen. Many thanks, buddy 😀
Mark,
I recently switched over to a windows phone. Do you have anything in place so we can get the app via windows app store? I miss my workouts being readily available.
R/S
Cpl Rose USMC
I am a firm believer in THT. I have completed the first 10 weeks of the Volume Cycle, took a week off, which seemed like forever, and now am on my second week of the H.I.T. Cycle. I honestly saw results by the 4th week of the Volume Cycle. One thing I have learned is patience and rest. You need to trust the science. I have received many more compliments than usual and am always asked what I am doing. I can say that I’m very proud to introduce THT to friends and even strangers. Thank you Mark!
@Justin. I am hoping to have the next version of the app out in late May. When I get a developer for it, I am hoping to have it released across all platforms.
@Mike. Great! I love that other people are seeing your results too 😀
Keep spreading the word, buddy.
HI MARK,
THANKS FOR YOUR PROGRAM.I AM DOING THE 5 DAY ROUTINE AND FRANKLY SPEAKING MANY THINK I AM ON ROIDS!THE RESULTS WERE QUICK.DO I NEED TO GO TO 3 DAY ROUTINE?I MEAN IF ITS EQUALLY EFFECTIVE AND TAKES LESS TIME ,OBVIOUSLY I WILL SWITCH OVER.IT TAKES AROUND HALF AN HOUR FOR ME TO COMPLETE MY SESSION IN THIS PROGRAM.AND OF COURSE ,I DO NEED A GOOD SLEEP POST THAT.BUT YA,THE SCHEDULE IS HECTIC,BEING A DOC.
THANKS.
Hi Mark,
Muscle Hack is so far most comprehensive yet simple and easy to understand website. I love your GLAD program, which I’m going to start in a weeks time. At the moment I’m working on planning my diet. I’ll be taking help from you meal book and other material provided on MH.
I’m having difficulty finding sources for good fat, please mention some good fat sources. I didn’t find much information on MH too. Please write a column about fat (saturated, monosaturated, unsatured etc) and also mention a list of good fat sources.
Thanks.
Hey Mark,
Are these 3 day programs going to give as good of a result as the 5 day? I have time for the 5 day but if I can get it done in three I’d love the spare time!
I’m a bit confused. Is this 3 day whole body programme the same as the HIT cycle in THT 5.2? I’m just coming to the end of my first 5 day volume cycle and its been going well. Are you suggesting that people start with the HIT cycle now? I’m trying to get a friend to start THT so I want to know how to advise him.Thanks, Max
@Sunil. LOL, many people start THT and have the experience of others asking them if they’ve started taking steroids! So your experience isn’t new. But it says great things about the effectiveness of THT.
Yes the 3-day plan is every bit as effective as the 5-day. Please do read through the whole THT book for full explanations on this. Please note, however, that each workout on the 3-day plan will last longer (up to twice as long) as the workouts in the 5-day plan.
@Anthony. Yes the 3-day plan is every bit as effective as the 5-day. Please do read through the whole THT book for full explanations on this. Please note, however, that each workout on the 3-day plan will last longer (up to twice as long) as the workouts in the 5-day plan.
I’ve actually done 2 10-week cycles of the 3-day plan back to back now myself. I was making great gains and needed the extra time during the week for other things, so it’s been great.
@Max. In the next edition of THT, I am scrapping the names ‘Volume’ and ‘HIT’ routine, and just opting for 3-day plan and 5-day plan as the original names are causing confusion.
Yes this routine above is the currently called HIT plan in the book and is a great way to break people into THT training. It is by no means a rule, you can start with either cycle, but newbies are more likely to stick with a 3-day plan, so I would recommend it to begin with.
@Rauf. The only fat I am worried about is artificial fat – trans fat. Saturated fat is fine, and always has been. The mainstream is finally coming round to this idea. Read these MuscleHack articles for more…
https://musclehack.com/saturated-fat-not-guilty-as-charged/
https://musclehack.com/jimmy-moore-interview-cholesterol-saturated-fat-heart-health/
https://musclehack.com/the-saturated-fat-cholesterol-myth-destroyed/
Hi mark have been an avid reader of yours for some time now. I have a question! When and how should you incorporate your rotor cuffs into your work out. On shoulder day? Thanks and keep up all the cracking work. Will
Hey Mark,
Just to make sure, should I be lowering my calories slightly on off days if I’m doing the 3-day program? Perhaps lower carbs? I don’t want to add any fat in the process of building muscle!
thanks
@Will. Your rotator cuff is a group of muscles that stabilize the shoulders. You’ll work them during shoulder movements, but to a certain degree they come into place in almost all movements involving your arms. You don’t need to worry about it as a seperate body part. THT training already incorporates this.
@Anthony. Since the growth is taking place on rest days, you can keep the cals up. However, be sensible. If your body just isn’t hungry, don’t force extra calories in, it’ll just make you fat. Listen to your body and work with it.
I know your going to hate me for this but 🙂 Do you have a 4 days split plan ?
Thx
@Dan. No I don’t have one, but you should just use the 3-day plan, and take an extra rest day. That’s how I am training these days