(video is below) It’s one thing to talk about a concept – it’s quite another to SHOW it being done.

In my free THT training I talk about taking each set to positive failure. And in Advanced THT Training, we use techniques to go above and beyond regular training to ignite new gains.

Folks, all reps are not equal when it comes to stimulating growth. It’s the reps at the end of a set that stimulate size gains to occur. The earlier reps, while necessary, do nothing to produce new size gains – they’re just too damn easy.


So here’s a video I just uploaded to my Instagram of me taking a set of dumbbell curls to positive failure. Then I “extend” the set with an extra rep. Then I try to add a little “omni-contraction” at the end – but my biceps were already so TRASHED that I really had nothing left!



So…are you training like me? Are you training with intensity? If not, why are you expecting to grow? It’s not going to happen.

I uploaded this pic to my facebook a few days ago. I think it says it all…


(If you want personal coaching from me on diet and/or training – go here so I can take you to the next level)


If you want a muscle to grow, you better punish it! ~ Mark McManus Share on X


If you’re not convinced of this, here’s a reminder of what I said in my recent post about Effective Reps

When we train, we want to DISRUPT HOMEOSTASIS to guarantee that growth has been stimulated.

The early reps in a set DON’T get the job done. Only those last few reps up to the point of failure will disrupt homeostasis sufficiently. It is therefore those last 1-2 reps that can be rightly called EFFECTIVE REPS.

People who don’t believe that intensity matters, but that Total Volume is how progress should be measured, are simply missing the point. If you cut out those last few reps, but perform more sets to increase volume, you are NOT performing the most important reps in the set – THE EFFECTIVE REPS.

THIS IS THE IMPORTANT POINT: All reps are important, but not all reps are equal in terms of their ability to stimulate growth.


NOTE: I have built a pretty big set of arms – starting from nothing – skin and bones! So I put together a free guide of how I built my muscular arms. How to train and the best exercises to use. Just enter your details below to get it immediately – don’t worry, I operate a completely zero-spam policy.


This is from world-renowned trainer Charles Poliquin

…Training to failure is also indicated because lifting to the point where you can’t go anymore produces muscle damage and a large protein synthesis response, which will lead to greater muscle development.


Taking a set to the last rep maximizes the recruitment of muscle fibers, maximizes metabolic stress levels and also muscle damage…there’s simply no disputing that fact (also see my Arms Blast Workout for a dedicated high-intensity arm routine for up to an inch in gains in 7-10 days).


If your recent workouts have been less than an all-out effort – you know what to do! And it’s more fun. anyway! 🙂

Go grab the free MuscleHack app and start tracking your progress right inside the app. It gets rave reviews – everyone loves it!

If you want to speak to me, best place to get me is on Facebook, Insta or Twitter.


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!

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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)