Total Anabolism 3.0 is hot off the press and ready for your consumption.
I know you don’t want to hear me waffle on so let me just quote a few lines from the opening of the book…
Welcome to Total Anabolism 3.0 – the most effective version yet. If you were successful with T.A. 2.0, get excited because in the next few pages you’ll discover how you could double (if not treble) the speed at which your muscle gains come!
So I hope you’re ready to REVOLUTIONIZE your training!
If you want to pack on muscle faster than you ever have before, and you want to know the SCIENCE behind why it works, you’ve come to the right place.
Here’s what you get (for FREE!)
- UNPRECEDENTED Gains In Muscle Size And Strength!
- Growth Stimulated In Every Workout – Not A Single Wasted Gym Session!
- Video Demonstrations Of All The Recommended Exercises
- Workout Logs To Track Your Progress
- Less Time In The Gym And More Time To Live Your Life
So how do you get your copy?
If you’re already on the MuscleHack mailing list, check your inbox for the download link now!
If you don’t get the email, you’ve either unsubscribed at one point or possibly marked one of my emails as spam. Tsk tsk! Either way you’ll have to sign up again to the mailing list – that’s the box in the right sidebar.
I know you just want to get on with reading the book so I’m going to finish this up now.
Go Read, learn, train, and GROW!
Note: Consider this a first installment. There will be 3.1, 3.2, 3.3, and so on. The training protocol will be expanded upon in upcoming versions.
I look forward to hearing about your FANTASTIC results!
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)
Just started the download. Thanks for everything, Mark. Can’t wait to read it!
Just wanted to say thanks too Mark.
Hi Mark, I am subscribed but didn’t get it. Guess will have to wait 🙂
Keep it up
Thanks Mark on the download
Got the email now 🙂
Great stuff Mark – have been looking forward to this, am already getting great gain with version 2.0 and look forward to continuing my journey with version 3.0.
Mark – So the new THT program is a full body workout? So for example, 1 set of all 10 exercises on Monday. I figure out my POP is 2 days so then Thursday it is 1 set of all 10 exercises again. So then Sunday it is 1 set of all 10 exercises, followed by the Consolidation workout on Wednesday 1 set of the 4 exercises. Then I would start back again with 1 set of all 10 exercises on Saturday and so on??
You never disappoint… great work.
@Mike. That’s it in a nutshell. But if your POP is 2 days or 48 hours, that would be Monday, Wednesday, Friday, Sunday, Tuesday and so on.
I train at home and have no access to a cable or a preacher bench only have dumbbells and Barbell and squat rack and pull up bar.
What substitutes can I use for the following exercises?
Lat pull downs
Cable Preacher curl
McManus push downs
Wow! Thanks Mark! I have been a loyal reader since I stumbled upon this site 2 years ago! Really excited to try out TA 3.0!
Anyway just a question.. Do we take a week off like what we do in TA 2.0? Because it seems like we will be training in a loop over and over again.
I just read 3.0 and it’s interesting. I have some questions: I’m on week 4 of the 2.0 workouts. Should I continue it until week 10, or just switch now to the 3.0 workouts? Also, should I change the workouts every 10 weeks for 3.0 to prevent plateauing or just continue the same workouts? Thanks!!
Huge disappointment this programme…as i work out before 6 am and have no access to a gym at that time…i work out at home(barbell,dumbbells,bars,kb´s,…)
Thanks man. I’m a little hesitant to try it because I’ve already been getting good results using the THT you outlined in TA 2.0. I’ve always been in good shape as I play baseball, but I kind of hit a plateau during the season and ever since implementing your strategies I have seen noticable results in just 3 weeks. I’m thinking of finishing out this week and giving the new strategy a go starting next week. As much science as you back it with I have to believe that it will do nothing but produce outstanding results. Appreciate the hard work you do to help us all out especially handing it all out free.
I don’t have a pec deck. Can you recommend a replacement chest exercise? Also don’t have access to cable crossover machine. Also don’t have preacher curl station, but I think I can approximate that movement by doing cable curls bent over at the waist so that at the top of the movement the cable is at almost a 90 degree angle to my arms. Does that sound like it should come reasonably close to the cable preacher curl? Thanks
I don’t like it… Will stick with T.A 2.0
So, when do you really decide when to do 2 sets? Is it for a lacking muscle, the one that you think is small compared to another? Is it possible that if you lift on Monday, and then Wednesday you lift again, but you have overcompensated and you got stronger? Or what about even the next day? Also, not sure if you forgot but there’s no Consolidation logs if you could put those up :P. Is it aight that I start on Wednesday cause today I did Chest and Triceps.(hope that won’t interfere with PCP strength thing). This looks really like looking more into how your body acts and your body adaption, I like it. Can’t wait to try this shit out! Will the next installments include more exercises to switch up? I think I have good recovery, but if someone has let’s say horrible recovery; basically it means they might even have to wait 5 days to lift again cause of their PCP? Sorry, lots of questions, but I wanna be sure of everything and thanks.
Sorry, again… damn, I always forget something lol. If you ‘drop-set’ for the second set as in reducing the weight by a third; won’t you be able to do more than 12 reps if you’re going for failure?
And oooone last thing :P. Not sure if you got my mail about moderation of the website and forums. If you did, okay answer back when you have time. If not, wondering another private way to contact you.
Hi Mark. I have some questions regarding the exercises you’ve chosen. Is there a reason you’ve gone with the Lat Pulldown rather than the Decline Cable Pullover? I was really enjoying that exercise and found it targeted the lats in a way I hadn’t noticed before and that the pulldowns often failed on the biceps before the lats.
Also, I don’t have a smith machine (I workout from home), so are there alternatives to squats and leg presses, such as leg extensions, or is it important that you stick to the exercises you’ve specified?
One more question (sorry). With the situps, do you still aim for the 8-16 range with a cadence of 3-1-3, or do you want to lower the reps so you fall within the 60-90 second set mark?
trying to download the best training program but says i’m already subscribed.
MaRK how to download this book?
Mike please help me how to download the Anabolism 3.0
i tried my level best. but i could not
It’s finally here! I just started my summer workout segment today, and have been anxiously awaiting this book for the last month 🙂 Thanks for doing this!
Great program, it looks interesting and isn’t the first time I’ve heard of this crazy sounding approach being beneficial – but when you mention focusing one muscle area with two sets during a cycle, does cycle mean three mass phase workouts and one consolidation workout, or the whole ten weeks of the program? I couldn’t seem to find that detail in the book, perhaps I should have assumed.
Great program, it looks interesting and isn’t the first time I’ve heard of this crazy sounding approach being beneficial – but when you mention focusing one muscle area with two sets during a cycle, does cycle mean three mass phase workouts and one consolidation workout, or the whole ten workouts of the program? I couldn’t seem to find that detail in the book, perhaps I should have assumed.
Can TA 3.0 be used for someone looking to lose fat as well or is this strictly for bulking up? Would a low-carb diet be counteractive to TA 3.0 with its need for intensity in the gym? I really like the program outlined in the book, it’s about time for me to change up my routine at the gym, but I would like to lose fat as well.
Hey Mike, thanks a lot! I do college of medicine and you have a physiology points on your comments. (sorry about the english, Im brazilian).
I’m looking forward to trying the new program.
However your new workout seems geared to people with access to a gym.
In TA 3.0 you say…
“These EXACT exercises have been carefully chosen.
…. So please, NO TWEAKING!”
I train at home.
I’ve got assorted dumbells, barbells and a Smith machine (with lat pulldown cable).
I don’t have a Pec Deck.
Is there an alternative chest exercise I could perform??
uh, there’s no download link in this article – could you please repost?
I am just finishing my second cycle of 10 weeks of the 2.0 version and weighed 146LBS at the start of the first 10 week cycle, I weighed in yesterday and now weigh 159.8!! It blew my mind.. I am an Ecto like you and was seriously amazed at the gains I have made. Looking forward to tackling 3.0 now, thanks!
Thank you Mark fir the download…
Great work Mark, I really like it. I’ve been reading and watching Mike Mentzer’s stuff recently and it’s great to have a programme based on HIT. Looking forward to the next installments!
Thanks a lot man , 🙂
Is there a way to incorporate the total anabolism 3.0 workout routine into total six pack abs or is it better to just use the workout plan outlined in the TSPA? I ask because I’m in the middle of the TSPA routine.
Is there a way to incorporate the total anabolism 3.0 workout routine into total six pack abs or is it better to just use the workout plan outlined in the TSPA? I ask because I’m in the middle of the TSPA routine.
Was just connecting to the site, and went to finish off my cooking my dinner (Taco Salad ; -)) came back and seen Total Anabolism 3.0 was available nearly dropped my plate with excitement. Seriously….
Cant wait to read it.
thank you once again mark..my body is developing like never before..BIG fan
Just wondering about warm ups. Would you reccomend doing anything to warm up pre workout or per each exercise. Should we be doing just one set cold, or one set at 50% the work set weight, or multiple lighter weight sets pre work set for each exercise? Just want to follow your system to a T, and see what I can get from it. Thanks for all your great work and innovative thinking.
Hey, thanks for the book. Some interesting concepts in it. However, one part is a bit misleading – you mention you’ve been following the program set out in it for 8 years – but surely this is not correct as you would’ve been doing TA 2.0 up until recently (which was less than a year ago). Other than that, very good!
there was no link for me to download it either in any of the emails i received. just took me straight to this page but didnt give me an option to download it anywhere?
For those who don’t know how to download: It should come to your e-mail just like TA 2.0. If not, try to make another mail and just subscribe again on the right side of the main page.
And Mark, please come back to answer questions xD.
I’m in the middle of a TA 2.0 workout (week 5). Should I switch to TA 3.0 or wait until I finish week 10 and have my off week.
A Huge THANK YOU. I have been eagerly awaiting this checking your site each day for many months. It is extremely kind and generous of you to impart all your hard earned IP at no cost making this accessible to everyone. Great work, brilliant insight and I can not wait to start.
One question – For those of us who cannot get to a pec deck, what would you suggest as a next best choice?
@ shan – Go to google and search for free rar software…i downloaded winzip, you will need some sort of program like this to unzip the files and then you will need adobe to open the actual program…hope this helps
Some questions about the exercises you’ve chosen. Is there a reason you’ve selected the Lat Pulldown over the Decline Cable Pullover? Do the lats not benefit as much from using an isolation exercise? Also, I workout from home and don’t have a Smith machine; are there exercises I can use to replace Squats and Leg Press, like Leg Extensions?
i cant able to download
Good stuff man. I downloaded it and will read it this week if possible.
Mark, Just wondering what you do for warm ups in the full body workout, as I am following TA 2.0 and doing one warm up per exercise. Do you do some sort of full body warm up? or just hit it straight off the bat (i’d be a bit worried doing Squats with max weight straight away!). Thanks enjoyed reading TA 3.0 willing to give it a go after finishing final 7 weeks (and 1 week rest) of current TA 2.0 training.
Just want to address the people saying they can’t download it for various reasons.
The download link is in the email you would have received. If you didn’t get the email you’ve either unsubscribed or previously marked one of my emails as spam. Either way, just resubscribe with the same or different email and unsubscribe again if you wish.
Another point before I answer more comments.
Like I say in the post above, TA 3.0 is a FIRST INSTALLMENT based upon the past year’s research. There will be 3.1, 3.2, and so on.
Put simply, the TA 2.0, higher volume (more sets) approach is NOT over and done with! It will definitely have its place in this new system. However, I just need to spend some more time testing and tweaking it to fit. In short, there will be cycles of TA 2 style training and you will “cycle the cycles” so to speak.
The principles of Intensity, volume, and frequency are fundamental BUT you can vary them and make the necessary adjustments in the others to compensate.
I say in the ‘1 set to failure’ section that I am not 100% sold on the idea that 1 set stimulates as much growth as multiple sets and that I would clarify this in a future update of the book.
Here’s it in summary for those who can’t wait…
Example, if I do more sets (let’s say 6) I will stimulate more growth (if done correctly) but also need much longer to recover. This would mean a higher volume but also a longer training frequency. The principles hold true but they have been manipulated to vary the program which I feel will be necessary in the long-term.
I CAN stimulate growth with 1 set to (real) failure, but I can also hit the same bodypart more often – this describes the current 3.0 cycle which you have just read about in the book.
Note that I will have the updated version ready before any of you finish a 3.0 cycle anyway so you’ll know what to do before that time comes.
Hope that clears it up.
Lat pull downs – pull ups | decline cable pullovers (search for it on this site)
Cable Preacher curl – standing cable curls or barbell curls where you lean torso forward at the top to create resistance at the PCP
McManus push downs – lying french curls
Cable Shrugs – dumbbell/barbell shrugs or even get a shrug bar
@manofwill. Yes you take a week off after 10 weeks as normal no matter what point in the cycle you are at. For example, 1 person could be on workout 20, someone on 27 depending on their individual POPs.
@Jack. Finish off your 2.0 workout, then 3.0. TA will be updated before you finish 3.0 with the newest cycle ready for you.
@ElJefe pec deck – lying DB flies with a wide stretch at bottom and stopping before the resistance drops off at the top.
cable crossover machine. – DB lateral raises
preacher curl station – standing cable curls – no need to bend over, there will still be resistance at PCP when standing up. Stand back a few paces from the pulley.
@XeroRealty. 2 sets when you want to specialize that bodypart.
24 hours will not be long enough for anyone. 48 hrs is possible.
There ARE consolidation logs. There are 3 sheets in the one workout log. When you open the excel file look at the bottom and there are 3 tabs – 2 x Mass sheets, 1 x consolidation sheets.
If you didn’t work to real failure, 33% would be too much. If you really worked to failure on your first set, then took a 2 min break, a drop of 1/3rd is necessary to hit 7-12 reps again, most of the time. Experiment with it yourself.
No I didn’t receive email, send again to same address.
@Kim. Because I was getting feedback from some people saying they felt it too much in their triceps instead of lats and were prematurely reaching failure. If this isn’t happening to you then you are doing it correctly and it’s fine to use them. Pulldowns place resistance in the PCP despite being a compound exercise.
Just do barbell squats or even dumbbell squats (holding dumbbells in your hands). leg ext & leg curls if none of these are available but this wouldn’t be optimal for the legs because some muscles would not be worked.
Abs – 60 seconds as normal at the same cadence
@Sean. it’s for the duration of the full 10 week cycle
@Scott. Yes it can. You simply need to adjust diet, calories and macros wise.
@Stephen Duff. See my previous comments above.
@Corio. That’s awesome progress. 13lbs in 10 weeks! Keep up the good work.
@Mario. I will be updating TSPA soon. But yes I want you to use this workout instead. Your nutritive equilibrium affects POP negatively so when cutting you will probably require an extra rest day to ensure you keep progressing despite the calorie- deficit.
@Jay82uk. Funny stuff
@Mike. Since it is a fully body workout I would suggest a minute or 2 on either a cross trainer or rowing machine at LOW intensity. Follow this up with a light set of squats (50% of working set) to get the whole body warmed up. That’s all you’ll need.
@Mandeep. Please don’t put words in my mouth. I said that I have been training for 8 years in general, and that since I started training with this new system I have experienced new progressions and soreness after every workout. This is simply stating that even seasoned trainees will make new gains with this program. It is not at all saying that I’ve been using this specific method for 8 years.
@Steve @ Kiwi. So my previous comments above for answers.
@Jimmy C. I covered warming up in a previous comment above, please see it. Thanks
There is no link available for download,just now registered with the above email ad,pls send the pdf to the above email ad or send me the download link…plsssssssssssssssssssssssss
Harshad. You get the link in the follow-up email after confirming your subscription. Though I’m sure you’ve already got it by now.
Greatness Mark. I did the first workout yesterday. Time efficient and painfully intense. I doubled up the biceps and they’re still nice and sore. Thanks for the cbl preacher curl alternative. You’ve been busy reply to everyone so no need to comment back to me. I just wanted to say good work.
Tried to get the download. I got a confirmation email and it goes to a “thanks” page and then – nothing!
Is there no real download, just a subscribe?
I did not recieve the email for Total Anabolism, looking forward to trying it out.
Thanks Mark. I was wondering, if we wanted to focus on a couple of body parts in a cycle is there any reason we can’t bump up the number of 2-set body parts to say 2 or 3, or is there a particular reason to keep it to 1, eg. overall length of the workout, systemic stress etc.?
HI Mark , great work as always ! Is it realistic that many people have a pop of 48hrs considering doms for most kick in then implying body still recovering etc? thanks.
Thanks Mark, got the answer I was looking for. My other question would be when I start doing the TA 3.0 when do you supplement creatine and take your protein shakes? Normally take mine with L-Glut altogether PWO but if workouts are every 2 to 4 days do you still down a shake on non-training days or just eat a meal instead and down creatine and L-Glut on its own? Thanks. Jimmy.
Mark, great stuff! Thanks a lot for your time and research on this! I think that the 1 set thing worked great for me (just did my 1st TA3.0 WO tuesday) as I was naturally thinking ” there is going to be just this set I will have to do the very best of it” all the time. When I was doing 3 sets of each exercise from time to time I caught myself getting easier on the 1st, 2nd set so I would still be able to get a good 3rd set. Just one question: what would be a good replacement for Dips? Bench Press? Or there isn’t a good match for Dips? Tks again!
@Connie @Sarah. I’m sure you guys got the download link by now.
@Andrics. If you’re in pain 48hrs later you’ve haven’t recovered and your POP is longer. It’s not the case, however, that most people’s DOMS are only kicking in around 48 hr mark. Some people start a few hrs after the workout and most around 24 hrs. DOMS and POP are an individual things. Overloading the muscle with 1 set creates less DOMS so you can’t try to ascertain your POP from TA2.0 style training. Do a 3.0 workout and gage it from there.
@Kim. It’s about both local and systemic recovery. However, some individuals may be able to do 2-3 body parts as you say. I would encourage you to test it though and see how it works out.
If you overload the muscle with one set, you’ve stimulated growth. If adding sets negatively affects your POP, avoid the temptation to do more as you’d actually be slowing progress down.
@Jimmy. Do exactly what you’re doing but on non-training days supplement with creatine only – 5g. Get all your protein from food on these days.
@Cesar. Good question. If you can’t do dips do INCLINE Bench Presses as a suitable replacement. I’ll make a note to include that note in the next version.
Firstly I am not normally someone who leaves posts however, i had to write to thank you for releasing your new book for free to help all of us in need of direction it is amazingly kind of you and so refreshing in this day and age where you have to pay to peek! Thankyou many times over.
Secondly, i work out from home and have a set of squat stands, a bench, barbell and dumbells and i also have the bodylastics kit as well. would it be better for me to try to replicate the excercises with the bodylastics or are you able to give any 2nd best excercises using free weights for us not able to get to a gym?
I will let you know how i get on as i have always struggled to build mass and i have to now as i have only 5 months until a medical that will determine whether i get the job i have worked so hard to get and i have to get my lean mass up for it! Due to on going stomach issues (previous nissan fundoplication) i have constant issues with my weight and eating but your site and emails motivate me more than you would know. Thankyou again and any help or advice you can offer would be appreciated!
All the best to you!
@Nick. Thanks. I advise you to use your free weights instead. If you read back through my comments above I have recommended free-weight alternatives. If there’s any other specific substitute you need, let me know what it is.
Thanks A lot mark 😀 I Think The New THT workout is kinda near 2 the HIT Workout !
Mark, you get my reply e-mail?(XeroReality)
I apologise! I had misread what it said in the document.
@Zero. Yes I did but I’m happy enough with the layout of things at the moment. Thanks anyway.
@Mandeep. No problem man.