5 star reviews! Get THT Training Totally Free Below (or buy on Amazon)



As a kid in my late teens and early 20’s, I’d often find myself in a shop being drawn to the magazine section. I didn’t train, but I’d glance at those fitness/muscle magazines and think, “Damn, I’d like to have that kind of body”. 

Wasn’t much chance of that happening – I thought. A skinny kid, no muscle and a gut that hung over my belt. Typical skinny-fat guy.

I wanted more of the aesthetic look of the Men’s Fitness/Men’s Health cover models, not the pro bodybuilder-look on the cover of Flex Magazine.

Anyway…fast forward – Here’s the latest pic I just posted on my Instagram and Facebook yesterday…


Goal…achieved! Drug-free. No it didn’t happen overnight. And I knew it wouldn’t when I started.

Me before I started lifting

But one thing about me is that I’m not afraid of hard work. If I want something, I’ll work until I get it. I don’t have an “entitlement” mindset. I’m not entitled to anything from anyone. The world doesn’t owe me a living. I need to work for the things I want in life…or I don’t get it. Simple as that.




So how did I do it? I took a scientific attitude towards this thing. All we are really wanting to do is increase the thickness of muscle fibers (that’s all muscle growth is) and lose fat (I now coach people online on how to get shredded abs fast here).

There should be no mystery. Surely science has figured this thing out, I thought. And since others have done it, I can replicate the same results.

All I needed to do was find actual scientific studies into the best way to train to produce the type of the results I desired. NOT someone’s opinion. I disregarded opinions as useless. I wanted the science. So I started my research journey. Regarding training, I needed to know:

  • How many sets should I do for maximum results?
  • How often to hit each body part?
  • How many reps is best for hypertrophy?
  • How long should I rest between sets?
  • What are the most effective exercises for each body part?
  • …and more

It turned out that there had been real studies on all these matters and more. And I found them. Then it was time to take all this data and turn it into an actual workout plan.


NOTE: Before I tell you about the workout, I also keep my testosterone levels at the max levels naturally possible by using 8 strategies. I put together a short guide that will reveal these 8 ways to optimize test levels so that you can have more lean muscle, increased strength, increased energy levels and less body fat.

Enter your details below. The info will appear on this same page immediately:




The workout plan that was created as a result of the findings is Targeted Hypertrophy Training (T.H.T.)you can click here to download it free. And I’ve been using it to great effect ever since! Everything is based on the studies. THT is NOT my mere ‘opinion’ on the best way to train for size gains.

MuscleHack App

Also download the MuscleHack app – you can track your workouts inside and the full THT manual is also inside for you to read. I don’t just show you HOW to train, but explain WHY you are doing it that way. All the studies I am talking about are referenced in the THT manual.


20-30lb GAIN IN A YEAR?


Since the bodybuilding orthodoxy tells us natural lifters to expect a 3-5lbs of new muscle in a year, what do you think about a guy naturally building 5lbs muscle and losing 10lbs fat AT THE SAME TIME in a matter of weeks?! Sound unbelievable? It isn’t. It’s just that most people just don’t train correctly out there in the real world. And I have rock-solid proof!

Here’s a DXA scan (a type of x-ray) from a guy called Bob Bixby using my Advanced THT workout who gained almost 5lbs of muscle and lost 10lbs if fat in his first 8 weeks (Nov-Dec 2018) on Advanced THT. According to accepted norms, this just can’t happen!



From November 4th to December 30th – look at his fat and lean tissue changes! Mind-blowing!




So…that’s why I’ve never taken steroids! I never wanted the pro-bodybuilder look. And I knew that I had found a real, scientific, dependable method to attain my goals naturally!

So, the choice to go the drug-route is dependent on 2 things, in my opinion:

  1. Do you want to look ridiculously massive? Like a pro-bodybuilder? YES OR NO
  2. Are you unwilling to do everything right? Train hard. Eat right. Never miss a workout. Log and track your workout progress? YES OR NO

If you answer yes to either or both of the above, you’ll need steroids to attain your goals.


But if you don’t want to look like a pro bodybuilder and you are willing to give it 100% and do what it takes for as long as it takes –  you can attain your dream physique without resorting to steroids.

THT trainingAnd if you listen to me (which means listening to the science) you don’t have to waste years of effort making the same mistakes I did. You can build the type of body I have much quicker than me!

So, what are you waiting for? Someone else (me) has already done the research.
Download THT free
 and don’t just look at it – do it! Do it by the book and you’ll see the gains coming quick! Because now you are training in the precise way that is required to force muscle tissue to grow! That’s it in a nutshell. Enjoy your gains ~ Mark McManus 🙂


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!

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

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)