Comments on: Total Anabolism 3.0 Is Here – Download Now!

By: Mark McManus

Mark McManus — Mon, 24 May 2010 11:46:43 +0000

@Zero. Yes I did but I’m happy enough with the layout of things at the moment. Thanks anyway.
@Mandeep. No problem man.

By: Mandeep Khera

Mandeep Khera — Sun, 23 May 2010 10:34:28 +0000

I apologise! I had misread what it said in the document.

By: Zero

Zero — Fri, 21 May 2010 21:02:15 +0000

Mark, you get my reply e-mail?(XeroReality)

By: Ahmed

Ahmed — Fri, 21 May 2010 18:18:43 +0000

Thanks A lot mark 😀 I Think The New THT workout is kinda near 2 the HIT Workout !

By: Mark McManus

Mark McManus — Fri, 21 May 2010 16:26:09 +0000

@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.

By: nick

nick — Thu, 20 May 2010 17:26:18 +0000

Hello Mark,

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

By: Mark McManus

Mark McManus — Thu, 20 May 2010 17:10:56 +0000

@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.

By: Mark McManus

Mark McManus — Thu, 20 May 2010 17:09:30 +0000

@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.

By: Mark McManus

Mark McManus — Thu, 20 May 2010 17:03:50 +0000

@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.

By: Cesar H

Cesar H — Thu, 20 May 2010 12:56:52 +0000

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!

By: Jimmy C

Jimmy C — Thu, 20 May 2010 10:52:14 +0000

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.

By: Andrics

Andrics — Thu, 20 May 2010 06:23:33 +0000

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.

By: Kim

Kim — Thu, 20 May 2010 03:27:43 +0000

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.?

By: sarah

sarah — Thu, 20 May 2010 00:11:52 +0000

Mark,
I did not recieve the email for Total Anabolism, looking forward to trying it out.
Thanks!

By: Connie

Connie — Wed, 19 May 2010 22:43:52 +0000

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?

By: Aaron

Aaron — Wed, 19 May 2010 21:43:54 +0000

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.

By: Mark McManus

Mark McManus — Wed, 19 May 2010 19:52:08 +0000

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.

By: Harshad

Harshad — Wed, 19 May 2010 18:05:03 +0000

Hello Mark,

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

By: Mark McManus

Mark McManus — Wed, 19 May 2010 13:42:37 +0000

@Jimmy C. I covered warming up in a previous comment above, please see it. Thanks

By: Mark McManus

Mark McManus — Wed, 19 May 2010 13:41:09 +0000

@Steve @ Kiwi. So my previous comments above for answers.
@Yavor. Thanks

By: Mark McManus

Mark McManus — Wed, 19 May 2010 13:38:45 +0000

@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.

By: Mark McManus

Mark McManus — Wed, 19 May 2010 13:33:31 +0000

@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
@balu. Thanks
@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.

By: Mark McManus

Mark McManus — Wed, 19 May 2010 13:23:35 +0000

@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

By: Mark McManus

Mark McManus — Wed, 19 May 2010 13:12:46 +0000

@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.

By: Mark McManus

Mark McManus — Wed, 19 May 2010 13:04:44 +0000

@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.