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Want bigger arms? Try this!

On your next arm day on THT Training, wait until you’ve finished everything else and add this on at the end. If you’re doing the 3-day/wk full-body THT workout, wait until the full workout is over, then add this…

I really felt this in my triceps. The muscle pump was instantaneous!


So let’s BLOW UP our triceps! We’re going to double up 2 x exercises:

  1. Lying Tricep Extensions
  2. Close Grip Bench Press

We’ll do 1 rep of lying tricep extensions followed by 2 reps of close-grip bench presses, back to 1 rep of lying tricep extensions, and so on. No stopping between those reps – this is 1 x set.

Why 2 reps of close-grip bench presses for every 1 rep of lying tricep extensions? We are much stronger on a close-grip bench presses, so to even it out, we’ll use a 1:2 ratio.

Let me demonstrate each exercise first so you know what to do…


NOTE: Before you read on, were you aware that Brazilian scientists recently discovered a new method to get more reps in every single set? I break down the method for you FREE here. Enter your email (no spam policy) and a link will appear here with all the info on this exciting technique!


Lying Tricep Extensions

I’m doing these in a decline position in this demo, but you should use a flat bench for this combo exercise

Close-Grip Bench Press


So do a lying tricep extension (starting from behind the head), then lower the bar to your chest, then press up (2 x times) then back behind your head for another extension – 1-2-1-2-1-2-1…go to positive failure.

Remember to use a narrow grip, and if you’re like me, you’ll prefer doing these with an EZ bar, rather than a straight bar. Try 2 x sets like this at the end of your next workout.

It’ll be your first time doing this, so use a light weight to be on the safe side.

This is gonna push your triceps to new levels! Try it this week and let me know how you liked it on my facebook, instagram and twitter.

By the way, if you love FUN and NEW ways to blast your arms, you’ll enjoy my Arms Blast Experiment workout. Trainees gained up to an inch on their arms in 7-10 days with 3 x “Hyper-Intense” workouts. You’ll discover brand new ways to work both your biceps and triceps…as well as train your arms ABOVE and BEYOND your current 1-rep max – yes it’s possible! Check it out here.


P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.

Get Totally Shredded Fast

Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.

Buff Baking Anabolic Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

Advanced T.H.T. Training

A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.

Stay Shredded

Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.

Shoulder Blast Workout

In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! More details here.

The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.

Get The Free MuscleHack App!

FREE for iPhone & Android! Just go to the App or Play store and search for 'musclehack'.

The THT workouts are already programmed into the app so you can track your progress to make sure you are packing on new slabs of muscle!

You’ll also get all my latest tips for free in the app!

Please help out Mark by making a donation - nothing is too small 🙂

MuscleHack is a one-man operation. Mark does everything here - the articles, videos, social media updates, THT workouts - all at no cost to you. Please help keep it all free by giving a small donation. Thank you!


I highly recommend MyProtein for all your supplement needs.




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You'll love your fast gains on THT!

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You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)