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Targeted Hypertrophy Training 5.1

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This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, treatment, nor as an alternative alternative to medical advice. It is presented for information purposes only. Recommendations outlined herein should not be adopted without a full review of the evidence provided and consultation with a physician. Use of the guidelines herein is at the sole choice and risk of the reader. The author and publisher shall remain free of any fault, liability or responsibility responsibility for any loss or harm, whether real or perceived, resulting from the use of information in this book.

B!"R # $T%RT, D"#&'"%D T($ ) !RBI$ T" ('* +% -"UR T(T "UR&- %$-/ Download -our !R 0alorie 1 *rotein Re2uirement 0alculator (ere Download -our !R Rep Range 0alculator (ere Download -our !R #orkout 'ogs (ere

.S. eople are ore%er asking me -hat supplements  recommend, so +ll 6ust clear that up 'eore -e .S. eople start. lease understand that most supplements are e7pensi%e ru''ish. The supplements 'elo- are the only ones  recommend and the only ones you+ll ind in my kitchen8 These are the links or north "merican readers9

•

Low!ar" #he$ Protein Pr otein %solate % solate or &ptimum 'utrition #he$ Protein

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!reapure !reatine Monoh$drate

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LGlut LG lutami amine ne

 you+re in the U# or ":*;H!
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;hey rotein solate

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;hey rotein r otein Concent Concentrate rate

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Creatine Monohydr Monohydrate ate

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>luta > lutamine mine

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""# ?or making my dirt>cheap pre>-orkout :o>@ knock>o A knock>o A

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Caei Ca eine ne

MuscleHack.com Disclaimer


This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, treatment, nor as an alternative alternative to medical advice. It is presented for information purposes only. Recommendations outlined herein should not be adopted without a full review of the evidence provided and consultation with a physician. Use of the guidelines herein is at the sole choice and risk of the reader. The author and publisher shall remain free of any fault, liability or responsibility responsibility for any loss or harm, whether real or perceived, resulting from the use of information in this book.

B!"R # $T%RT, D"#&'"%D T($ ) !RBI$ T" ('* +% -"UR T(T "UR&- %$-/ Download -our !R 0alorie 1 *rotein Re2uirement 0alculator (ere Download -our !R Rep Range 0alculator (ere Download -our !R #orkout 'ogs (ere

.S. eople are ore%er asking me -hat supplements  recommend, so +ll 6ust clear that up 'eore -e .S. eople start. lease understand that most supplements are e7pensi%e ru''ish. The supplements 'elo- are the only ones  recommend and the only ones you+ll ind in my kitchen8 These are the links or north "merican readers9

•

Low!ar" #he$ Protein Pr otein %solate % solate or &ptimum 'utrition #he$ Protein

•

!reapure !reatine Monoh$drate

•

LGlut LG lutami amine ne

 you+re in the U# or ":*;H!
•

;hey rotein solate

•

;hey rotein r otein Concent Concentrate rate

•

Creatine Monohydr Monohydrate ate

•

>luta > lutamine mine

•

""# ?or making my dirt>cheap pre>-orkout :o>@ knock>o A knock>o A

•

Caei Ca eine ne

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C o n t e n t s (%(LE

P)GE

S!CTB: 1  THT &U:$"M!:T"S (H( %n ) 'utshell

5

Fundamental *+ %ntensit$

D

Fundamental ,+ -olume

E

Fundamental + Fre/uenc$

10

Micro0 Meso0 1 Macroc$cles of (H(

14

2E!(%&' , 3 (H( #&R4&5(2 (H( -olume !$cles %ntro

15

(H( -olume !$cle Rules

1D

(H( -olume -olu me !$cle #orkouts

1F

(H( H%( H% ( !$cle !$cl e Rules Rule s

2G

THT HT Cycle

25

2E!(%&'  3 (H( 25!!E22 PR%'!%PLE2

Ho- To ;arm Up

2

2tart #ith (he Hea6iest #eight First

40

Progressi6e &6erload

41

(he )na"oli )na "olic c Rep Range Ra nges s

42

The Muscle Iuilding Cadence

4G

&ptimum Rest 7etween 2ets

45

5se 7oth !ompound 1 %solation E8ercises

4D

Muscle !onfusion9

4E

(otal 2i8 Pack )"s

G1

Jacked K:K
G4

(he )rms 7last E8periment:

GG

References

G5

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?This is Josh Smith rom TahleLuah, Bklahoma. This is his &ace'ook proile, proile , and this is his ull MuscleHack testimonial articleA article A ;"<::8 $o :BT :BT pass pass the ino in this 'ook up8  you had paid 50 or this product, you+d read it a%idly. Just 'ecause it+s ree doesn+t mean that you should take it lightly. +ll say this -ithout ":* hesitation -hatsoe%er=

This isn+t some Nteaser+ product like those other internet 'ody'uilding )gurusO gi%e you. Honestly,  don+t kno- some o those guys sleep at night. THT THT is is a real, complete program that promises and deli%ers8 This is your shot my riend, don+t scre- it up8 Make up your mind that THS S T8 !"S! :BT!= MuscleHack MuscleHack is is not a large company. +m 6ust B:! B:! guy guy doing this mysel.  try to help and  $B:+T $B:+T scam scam people. This is an ethical, honest 'usiness. :eedless to say +d appreciate any help and support you can gi%e me 'y promotingPliking my articles on social media sites such as &ace'ook QT-itter T-itter.. ;ord o mouth promotion, 'uying my premium 'ooks, and making donations are also V!<* V!<* much much appreciated.

Mark McManus !ertified Fitness %nstructor !reator of ;( ;(argeted argeted H$pertroph$ (raining; )uthor of ;(otal 2i8 Pack )"s; )"s;

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T . H . T . I n A N u t s h e l l  the speciic purpose o your training is to make your muscles "<!<, you+%e come to the right place8 T.H.T. is short or Targeted Hypertrophy Training. Hypertrophy meaning )muscle gro-thO. T.H.T. is designed speciically to &Bcontradictory message o this 'ook, you could literally -aste *!"
n order to orce the 'ody into making your muscle i'ers thicker, you need to gi%e it a damn good reason8 Training ;TH: your e7isting strength le%els does :BTH: to achie%e this. et+s put it simply=  you kno- you can get a ma7imum o 12 reps on a gi%en set and you stop at 11 or lo-er, you did little or :BTH: to stimulate a sie and strength increase 'ecause you merely trained ;TH: your e7isting strength le%el. t is pushing to that 100 le%el that orces the 'ody to say, )Hey,  need to make these muscles 'igger and stronger so that i hePshe does this again, it -on+t 'e such a strainO. *ou must drill the ollo-ing into your mind once and or all= muscle gro-th is a $!&!:S! M!CH":SM. The training you perorm must 'e percei%ed as a TH
Stopping a e- reps 'eore ailure is training ;TH: the 'lue circle a'o%e. t is only 'y hitting the outer edge that your set -as o suicient :T!:ST* to orce the 'ody to adapt and gro- 'igger. n order to gro- 'igger and stronger, you need that 'lue circle to continually e7pand larger and larger. This means training to 100 intensity i.e. muscular ailure.

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;hat do  mean 'y )ailureO( That point in a set -here you cannot possi'ly complete another positi%e repetition unassisted

"ny program ?and there are a lot o themA that has you stopping 'eore ailure is ineicient or stimulating muscle gro-th. &urthermore, any program that has you liting the same -eight in e%ery set ?like 575 programs and so onA is also :BT going to produce gro-th at any-here near ma7imal le%els. ;hy not( Iecause i you do 5 sets, and only the last set orced muscular ailure, you really 6ust perormed G -arm>up sets and 1 set that contri'uted some gro-th stimulation. eople -ill oten report "M": strength increases on such programs. Here+s the point= you can only say you+%e had a !:U:! strength increase i you can lit the same -eight or more reps to ailure than you did in your last -orkout ?or lit a hea%ier -eight or the same or more repsA.  you pick a -eight and perorm 5 reps, that 5 th rep :BT 'eing the last rep you could possi'ly do, you didn+t stimulate gro-th 'ecause you trained ;TH: your current strength le%els. Bn your ne7t -orkout, you may perorm this same e7ercise or 5 reps -ith a hea%ier -eight and succeed  a progression, right( ;rong. There -as no progression or strength increase 'ecause you CBU$ ha%e lited this -eight in the irst -orkout. This can go on or -eeks until inally you arri%e at a -eight that 'rings you to a point o ailure ?or 100 intensity o eortA on that 5 th rep. Congratulations, you+%e 6ust stimulated gro-th8 Iut you could ha%e done it -eeks ago8 ;ith THT you+ll stimulate gro-th rom day 1, set 1, and in each and !V!<* S!T you perorm8 "ll THT progressions in strength are T"#: progressions +%e made. Ho-e%er, ater 2 years you+d pro'a'ly say to me, );ell ho- come you aren+t any 'igger(O "nd you+d ha%e a good point8 Those types o -orkouts don+t produce much gro-th. "ll intelligent muscle>'uilding programs take the approach +m ad%ocating. THT, Ma7>BT, the %arious High ntensity systems rom Mike Menter, !llington $arden, and so on, all take this approach. Ho-e%er, or reasons you+ll disco%er a little later, THT takes the prie or the 'est in my opinion. " ;ord on KTotal VolumeK "nother groundless argument against going to ailure is that )Total VolumeO is more important. This means that the total amount o reps and sets perormed is more important than the intensity o eort employed.

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et+s say  can do 10 reps to ailure on a 'ench press.   -as a 'elie%er in Total Volume,  could stop at rep  kno-ing that +ll perorm  reps ater a minute+s rest or so.   do this 10 times, that+s 0 total reps at -hate%er -eight  -as using. Contrast this to the guy that goes to ailure. et+s say he is a THT guy. He does D sets and ails on the 10th rep e%ery time. That+s D0 reps at -hate%er -eight -as employed. The T.V. guy points to his 20 e7tra reps as proo o a superior -orkout. The THT guy points to the higher intensity o eort as proo o a superior -orkout. et+s consider -hat the T.V. guy is implying here...  he %oluntarily stops at rep , he must 'elie%e that the irst 2 reps o his ne7t set are eLual in stimulating gro-th as the last 2 reps o the pre%ious set -hich he $$:+T perorm ?rep E W 10A. Iasically he asserts that ;H!: a rep is perormed doesn+t matterR it+s simply the U":TT* that matters. s this the case( :o. "s the set progresses rom rep 1 to 10, more and more muscle i'ers are recruited. Bnly -hen the intensity is percei%ed as a high enough THt-itchP'ody'uilding i'ers are 'eing recruited and o%erloaded. So the irst rep o a set is :BT eLual to the last rep in terms o gro-th stimulation. *ou 6ust C":+T make up or a lack o intensity -ith e7tra %olume. Iut $oesn+t &ailure )&ry your C:SO( $on+t you 6ust lo%e it -hen a phrase is parroted around 'y people -ho don+t e%en kno- -hat it means( eople that don+t likeP-ant to train to ailure pick this phrase up some-here on their 6ourney and regurgitate -hen it+s needed to deend their position. ;hile there is a lot that can 'e said on this issue,  can summarie it 'y simply saying that it+s r u''ish. *ou can e7perience this type o 'urnout 'y BV!%olume, high intensity approach that -orks8 *ou -ill not o%ertrain -ith THT.

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F u n d a m e n t a l 2 V o l u m e So -e+%e already esta'lished that a High ntensity stress is necessary or stimulating gro-th. Iut 6ust ho- MUCH -ork should -e do i.e. ho- many sets( This is the issue o %olume. The )more is 'etterO mentality -ould suggest that the more -ork you do, the more muscle you+ll 'uild. This is erroneous and actually counterproducti%e to muscle gro-th. t has 'een esta'lished that gro-th can 'e stimulated rom 6ust 1 set, i that set is 'rought to the point o muscular ailure. These studies X1Y X2Y X4Y XGY X5Y concluded that 1 set -as 6ust as eecti%e as multiple sets in increasing muscular strength and sie. "dditionally, the originator o the high intensityPlo- %olume approach, the late "rthur Jones, had his e%idence and research re%ie-ed 'y hysiologists Ste-art Iruce>o- and $. Smith XDY. They said the ollo-ing=

)Jones ad%ocated that those interested in impro%ing their muscular sie, strength, po-er andPor endurance should perorm one set o each e7ercise to muscular ailure ?%olitional atigueA9 Jones+ training ad%ice is strongly supported 'y the peer>re%ie-ed scientiic literature, a statement that has recently 'een supported 'y a re%ie- o "merican College o Sports Medicine resistance training guidelines. Thereore, -e strongly recommend Jones+ methods to athletes and coaches, as they are time>eicient and optimally eicaciousO Ha%ing said this, it is my position that MBintensity sets. Consider this meta>analysis XFY. t concluded that multiple sets -ill produce more gro-th. Speciically, G>D sets can result in a G0 greater hypertrophy. Ho-e%er, and this is o critical importance= there is an a'solute MT to the amount o gro-th that can 'e stimulated in any one -orkout8 The THT %olume cycle in%ol%es an a%erage o  sets to ailure or each 'ody part. "ny urther sets -ill simply mean a longer reco%ery period is reLuired and muscle gro-th is actually $!"*!$, not accelerated8 This is called BV!%olume High ntensity Trainin g style $B!S -ork. Iut so does a higher %olume, lo-er reLuency approach e.g. a typical 5>day split. ;hich one you -ill you 'e doing in THT( Ioth. This is the 'asis o our 2 dierent THT training C*C!S. THT produces M"@MUM muscle gro-th -ith precise, eicient, eecti%e -orkouts, -hile ensuring that you neither o%er>train nor under>train. To see ho- this -ill actually play out in your -orkouts, let+s ha%e a look at the third undamental= &reLuency o training.

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F u n d a m e n t a l 3 –F r e q u e n c y So -e+%e got 2 choices here= ?1A Stimulate gro-th in each 'ody part -ith 6ust 1 set to ailure, and hit that 'ody part multiple times per -eek in a ull>'ody routine, and... ?2A Stimulate more gro-th in each 'ody part -ith multiple sets 'ut only hit each 'ody part once a -eek in a 5>day split ;hy is this the case( ;hy can+t  perorm multiple sets per 'ody part and ST hit that 'ody part 4 times a -eek( Iecause the more VBUM! you employ i.e. the more sets you do, the longer your 'ody needs to reco%er and gro-. Train that 'ody part again 'eore it has had a chance to make this adaptation and you -ill :BT gro-. *ou are BV!
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 you -orkout at point 1 a'o%e, you need to -ait until point 2 or ma7imal gro-th. *our 'ody -ill dip into reco%ery 'eore the process o compensating 'egins. &rom this -e can deine B as= B is the period o time it takes or your -orkout to produce M"@M" 
C#: " SC"I  !%er all and rip some skin o your knee -hen you -ere a kid( mmediately ater the e%ent the 'ody -ent to -ork and started the reco%ery process. *ou ormed a sca'. ;hat did your mother tell you( )$on+t pick that sca' or it -on+t heal8O This is a great analogy or muscle gro-th. " -orkout only STMU"T!S gro-th, it does not training periodsR you 6ust ha%e to lea%e it alone and
n a &itness nstructor+s manual  ha%e  ound the ollo-ing interesting notes on adaptation=

)Suicient rest or reco%ery 'et-een stresses, or training sessions, must 'e allo-ed or adaptation to occur. "daptation -ill only occur during the inter>training reco%ery periods.O "nd... "ny adaptation can return to a genetically determined, pre>training state i the stress is not maintained or de%eloped properly.

tKs clear that in order to ma7imie muscle gro-th -e must ind this inter>training s-eet>spot -here M"@MUM 
;hat does it all mean or your THT -orkouts( There are 2 cycles o THT that you -ill rotate in %ersion 5.0= " 5>day split routine -here you -ill hit each 'ody part once a -eek -ith multiple sets Monday to &riday " 4>day ull>'ody routine -here you -ork your -hole 'ody 4 times a -eek on non>consecuti%e days.

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Bne or t-o sets to ailure does stimulate gro-th, 'ut -e kno- that training in such a ashion allo-s the a%erage person to 'e reco%ered and o%ercompensated in 4D>G hours. Thereore a 4>day a -eek routine -orks -ell. Stimulating more gro-th means a longer lay>o 'et-een training stresses to allo- or ull reco%ery. " 5>day split is a time>tested -inner or ma7imum gro-th -hen hitting a 'ody part -ith multiple sets to ailure. This means that you -ill train or 10 -eeks -ith a 5>day split -orkout ?called the Volume cycleA -orking 1>2 'ody parts per session Monday to &riday. *ou -ill then take a -eek o or additional systemic reco%ery. *ou -ill then start another 10>-eek training cycle perorming a 4>day a -eek ull 'ody routine ?called the HT cycleA. Take a -eek o then go 'ack to the 5>day cycle. Simple. t also ensures that you don+t reach plateaus and you -on+t get 'ored8

"dam ;eichel has succeeded tremendously -ith T.H.T. despite ha%ing a typical hardgainerPectomorphic 'ody type. "dam continues to get stronger and pack on muscle -eek on -eek. This is "dam+s &ace'ook proile. He also 'logs on his training e7periences here.

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M i c r o , M e s o , A n d M a c r o c y c l e s –K e e p G r o w i n g F o r Y e a r s ! This is the part o the program that ensures that you -ill #!! gro-ing or years and years to come8 " Luick deinition 'eore -e proceed= Microcycle  " ull -eek o training Mesocycle  " ull training cycle lasting 10 -eeks ?10 microcyclesA. *ou+ll take a -eek o ater one ull Mesocycle Macrocycle  " period o 2 7 Mesocycles i.e. 2 7 10>-eek cycles. So e%ery -eek o THT training is a Microcycle. !ach and e%ery Microcycle should 'ring progressions i.e. an increase in -eight andPor reps in each o the e7ercises you perorm. "ter 10 microcycles, put the -eights do-n and rest or a -eek. Then go on to the ne7t THT cycle. "t this point you can su'stitute some e7ercises or others that -ork the same 'ody part. Use the THT !7ercise Iank to help you choose good replacements. &or e7ample, i you -ere doing the THT Volume routine, you come 'ack -ith the HT routine. "ter another 10 -eeks take a -eek o and do THT Volume again, 'ut this time it+s dierent. *ou+%e 6ust perormed 2 7 Mesocycles o THT, -hich is kno-n as a Macrocycle. Here+s the important point= "ter a ull Macrocycle has passed, you -ill change to a dierent THT rep range. *ou -ill then 'egin a ne- Macrocycle and perorm 'oth the Volume and HT cycles in that nerep range. Here are the THT rep ranges= >12 reps F>10 reps D> reps "ll these rep ranges are ":"IBC i.e. they promote muscle gro-th ?reer to the section called The "na'olic ;indo- or moreA. *ou also kno- 'y no- that these rep ranges mean that the -eight you lit in each and e%ery set should 'e hea%y enough to &B
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The a'o%e diagram sho-s ho- to keep progressing or years to come on THT. MB10 rep range, you+ll notice that shrugs are still to 'e perormed in the 12>15 rep range. "nother e7ample is -hen doing THT Volume in the D> rep range. *ou+ll see that you are still ad%ised to do your -rist curls -ithin the >12 rep range. $on+t -orry a'out this. t+s all clearly marked in the -orkout logs. Iasically, all e7ercises that in%ol%e a %ery small range o motion are 'est -orked in a slightly higher rep range. Shrugs and -rist curls are good e7amples o this.

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T H T V o l u m e C y c l e

 reer to this -orkout cycle as the )VolumeO cycle simply 'ecause you+ll 'e perorming a higher %olumePamount o -ork per 'ody part. "nd you -ill train to ailure in each and e%ery set. The %olume cycle is a 5>day split > youKll hit each 'ody part once per -eek. :BT!= &or you guys -ho cannot train 5 days per -eek,  ha%e taken care o you too -ith a 4>day THT Volume routine. *ou can get it at the MuscleHack -e'site here .

Iut please 'ear in mind that it+s not possi'le to completely isolate a muscle e.g. perorming a 'ench press -ill stimulate the shoulders to a lesser degree, and hitting your triceps -ill al-ays in%ol%e some lat stimulation. t is thereore :BT true that you Nonly hit each muscle once a -eek+ -ith this sort o training program. *ou gi%e each muscle 1 day o <M"<* ocus and stimulation, and on other days they recei%e some S!CB:$"<* stimulation also. This,  'elie%e, is optimal or gro-th and strikes a perect 'alance 'et-een under and o%er>training. n contrast, -hen training each 'ody part directly more than once per -eek, it is necessary to reduce the %olume o setsR -e do this in the THT HT cycle ?-e+ll get into that laterA. THT has 'een designed to pro%ide ma7imum muscle gro-th -hile at the same time keeping -orkout times to a minimum. *our longest -orkout here is going to come in at around D0 minutes. The shortest around 45 minutes. ;hy( Iecause natural 'ody'uilders must a%oid o%er>training at all costs to limit cata'olism and ma7imie the amount o time the 'ody is in an ":"IBC en%ironment. *ou must pro%ide ma7imum muscle stimulation in the minimum time possi'leR that+s e7actly -hat THT does8
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R u l e s F o r T h e T H T V o l u m e C y c l e s Train to positi%e &"UD0 l's or your second set to ensure that you reach ailure 'et-een the  th Q 12th rep again. Cadence is as ollo-s= 2 seconds and lo-er or 2 seconds. There+s no need to actually count this, 6ust generally ollo- the pattern. "llo- some CB:T
:BT!= "ll logs are contained in this 1 ile. ook to the 'ottom o your screenR you -ill see ta's la'eled Monday through &riday. Click each ta' or the rele%ant -orkout.

Muscle Hacker James Cundill rom Hull in the U#. James packed on the muscle -ith THT and later mo%ed on to Total Si7 ack "'s to sha%e o all his un-anted at. This is his &ace'ook proile. This is his ull testimonial article.

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T H T V o l u m e C y c l e Here are the -eekly -orkouts or the Volume Cycle= Monday  Shoulders Q Traps Tuesday  egs ;ednesday  Triceps, Iiceps, Q&orearms Thursday  Iack &riday  Chest Q "'s Stick to the a'o%e schedule as planned. ;hy( t+s 'est to keep G hours 'et-een hitting your shoulders, chest, and triceps. ;orking one o these muscle groups in%ol%es one or 'oth o the other. Thereore or optimal reco%ery and gro-th it is only prudent to keep a G hour 'uer 'et-een them. ;e also -ant to keep G hours 'et-een legs and 'ack -orkouts since you can+t sLuat -ithout in%ol%ing the 'ack, and you can+t deadlit -ithout in%ol%ing the legs. Most ?i not all(A trainers ha%e missed this in my opinion. Just another reason -hy THT is Luite possi'ly the most eecti%e -orkout or increasing muscular sie on the planet. "nd -hy MuscleHackers 6ust keep on getting stronger and stronger and 'igger and 'igger, -hile others stagnate. :o- let+s ha%e a look at the -orkouts in more detail9

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Monday  Shoulders Q Traps #eek 3

SHOULDERS & TRAPS

$et $houlders

3st

Rest %fter $et Rep Range #eight

"verhead Barbell *ress

)

4 to 35

5nd "verhead Barbell *ress

)

4 to 35

)rd "verhead Barbell *ress

)

4 to 35

6th "verhead Barbell *ress

)

4 to 35

9th "verhead Dumbbell *ress

5

4 to 35

:th "verhead Dumbbell *ress

5

4 to 35

;th Dumbbell 'ateral Raises

5

4 to 35

4th Dumbbell 'ateral Raises

5

4 to 35

5

4 to 35

3=th Dumbbell !ront Raises

6

4 to 35

$et Traps

3st

Rest %fter Rep Range #eight $et

Trap Bar $hrugs 7or dumbbel l shrugs8

5

35 to 39

Trap Bar $hrugs 7or dumbbel l shrugs8

5

35 to 39

)rd Trap Bar $hrugs 7or dumbbel l shrugs8

5

35 to 39

6th Trap Bar $hrugs 7or dumbbel l shrugs8

5

35 to 39

nd

5

Reps

Reps

1G sets in total today. 10 or the shoulders and -e inish -ith G or the traps. G sets o B%erhead Iar'ell resses -ith 4 minutes rest 'et-een sets to allo- to ma7imum orce generation on each o these sets. t -ill pro%e %ery 'eneicial to perorm your o%erhead presses -hile seated at smith machine ?or use a shoulder press machineA. This is 'ecause you can generate more po-er -hen sta'iliation is taken out o the eLuation XY XEY. So or these early sets, a machine -orks 'est. ;eKll use ree -eights later in the -orkout to in%ol%e those sta'ilier muscles. "ter your Gth set take 4 minutes rest and perorm 2 sets o B%erhead $um''ell resses. This is ollo-ed up 'y 2 sets o $um''ell ateral
B%erhead Iar'ell ress  B%erhead $um''ell ress  $um''ell ateral
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Tuesday  egs #eek 3

LEGS

Rest %fter $et

Rep Range #eight

$et

'egs

3st

$2uats

)

4 to 35

5nd

$2uats

)

4 to 35

)rd

'eg *ress

)

4 to 35

6th

'eg *ress

)

4 to 35

9th

$tiff 'eg Deadlifts

)

: to 4

:th

$tiff 'eg Deadlifts

5

: to 4

;th

'eg >tensions

5

4 to 35

4th

'eg 0urls

)

4 to 35

$et

0alves

$tanding +achine 0alf Raises

5

4 to 35

3=th


5

4 to 35

33th


done/

4 to 35

Rest %fter $et

Rep Range #eight

Reps

Reps

Start the -orkout -ith 2 sets o sLuats and then mo%e on to leg presses. "ter 2 sets to ailure o sLuats, sta'iliation can 'ecome a pro'lem. Taking this actor out o the eLuation or sets 4 and G allo-s you ocus solely on pushing a hea%y -eight to ailure 'y allo-ing you to generate M"@M" orce output i.e. none o your strength is di%erted a-ay to the issue o sta'iliation. " leg press machine is perect or sets 4 and G. So stick to the e7ercise order indicated a'o%e. This is ollo-ed up 'y 1 set each o eg !7tensions and eg Curls. ;hile sLuats and leg presses are great e7ercises and should :!V!< to 'e omitted rom a good -orkout program, don+t skip leg curls and e7tensions. Bnly these isolation e7ercises can place ma7imum resistance on the Luads and hamstrings in their ully contracted position or peak contraction point ?CA i.e. that point in the range o motion -here all o the muscle i'ers are recruited > legs ully e7tendedPstraightened in this e7ample. &urthermore, one o the Luadricep muscles, the %astus medialis ?see rightA, -ill not e%en come into play until the legs are almost in their ully e7tended position and there is resistance orcing them to start contracting. "ter your sets o leg e7tensions and curls, perorm 4 sets o cal raises. The standing cal raise machine is a good choice here. SLuats  eg ress  Sti eg $eadlits  eg !7tensions  eg Curls  Cal
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;ednesday  Triceps, Iiceps, Q &orearms

;eKll use G dierent e7ercises to o'literate our triceps irst. ;hy -ork the triceps ist( Since the triKs make up 2P4rds o our arms and our 'iceps 1P4 rd, it makes sense to hit the larger part irst -hile -e are resh and ha%e as much o our strength intact. The order o the e7ercises listed is also e7tremely important.  ha%e created this -orkout -ith the e7ercise -here people can typically lit the most irst, and end -ith the mo%ement -here least -eight is typically used. $o 2 sets o $ecline Tricep !7tensions, ollo-ed 'y 2 sets o ush $o-ns, ollo-ed 'y 2 sets o Ca'le Ient B%er Tricep !7tensions, and -e end -ith 2 sets o -hat  call McManus ushdo-ns. Take at least 4 minutes rest 'eore 'lasting your 'iceps8 ;e start -ith 4 sets o the most eecti%e 'icep e7ercise there is= Ca'le reacher Curls.  ha%e come to this conclusion not 6ust through personal e7perience 'ut the act that this e7ercise is uniLue in that it places 100 resistance on the 'iceps at the point o peak contraction. ;hen perorming 'ar'ell curls or e7ample, the resistance has almost completely allen o 'y this position and you are simply resting

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the -eight on your 'ones, :BT contracting against it -ith your 'iceps. See this article or a more in>depth look at this. "ter 4 minutes rest, perorm 2 sets o straight 'ar'ell curls, then 2 sets o ! or Curl Iar Curls. ;e inish our 'icep routine -ith a set o Seated ncline $um''ell Curls. Take 2 minutes rest and hit the 'rachialis at the side o the arm. ;e do this -ith in-heel Curls. This -ill add e7tra thickness to your arms and also correct any im'alance in sie 'et-een the 2 arms since the 'rachialis is usually underde%eloped in the smaller arm. :o- ry your orearms -ith 2 sets o 'ar'ell -rist curls. *ouKre done8 "nd youK%e 6ust perormed the longest -orkout o the -eek8 o slam do-n a protein shake and rest8

$ecline Tricep !7tensions  Tricep ush $o-ns  Ca'le Ient>B%er Tricep !7tensions  McManus ush $o-n  Ca'le reacher Curls  Straight Iar'ell Curls  ! Iar Curls  Seated ncline $um''ell Curls  in-heel Curls  Iar'ell ;rist Curls

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Thursday  Iack

#eek 3

BACK

$et

Rest %fter $et

Back

Rep Range #eight

st

Deadlift

)

6 to :

nd

Deadlift

)

6 to :

)

rd

Deadlift

)

6 to :

6th

$eated 0able Rows

5

4 to 35

th

$eated 0able Rows

5

4 to 35

th

$eated 0able Rows

)

4 to 35

th

Unilateral "ne?arm Dumbbell Rows

,

4 to 35

th

Unilateral "ne?arm Dumbbell Rows

done/

4 to 35

3 5

9 : ; 4

Reps

"ter yesterdayKs gruelling -orkout, comes a shorter ?'ut no less intenseA 'ack session. There is a'solutely no 'etter 'ack e7ercise in the -orld than the $eadlit. *ou must start your 'ack -orkout -ith this lit 'ecause it reLuires the ma6ority o your strength and energy. &atiguing your 'ody -ith smaller e7ercises irst -ould lead to a su'optimal -orkout. ;eKll do 4 sets o $eadlits  all -ithin the G>D rep range. $eadlits are ";"*S in the G>D rep range in THT. This is hea%y -ork guys so 'e careul. Ie sure to read my tutorial. This is ollo-ed 'y 4 sets o Seated Ca'le B%er Iar'ell
$eadlit  Seated Ca'le
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&riday  Chest Q "'s CHEST & ABS

Rest %fter $et

#eek 3 Rep Range #eight

$et

0hest

3st

!lat Barbell Bench *ress

5

4 to 35

5nd

!lat Barbell Bench *ress

)

4 to 35

)rd

Incline Barbell Bench *ress

5

4 to 35

6th

Incline Barbell Bench *ress

)

4 to 35

9th

*ec Deck or 0able 0rossovers

5

4 to 35

:th

*ec Deck or 0able 0rossovers

)

4 to 35

;th

Deep Dips

5

4 to 35

4th

Deep Dips

)

4 to 35

$et

%bs

3st

,neeli ng 0able 0runches

5

35 to 39

5nd


5

35 to 39

)rd


)

35 to 39

6th

Decline $it?ups

5

4 to 35

9th

Decline $it?ups

)

4 to 35

:th

#eighted Reverse 0runches

5

4 to 35

;th

#eighted Reverse 0runches

done/

4 to 35

Rest %fter $et

Rep Range #eight

Reps

Reps

;e start -ith the undamentals o a great chest -orkout= The Iench ress. erorm 2 sets o lat 'ench press ollo-ed 'y 2 sets o incline 'ench press to target the upper chest a little more. The ec $eck 'rings the pecs into their C and places great resistance there. $o 2 sets to ailure on the pec deck, or ca'le crosso%ers i your gym doesnKt ha%e a pec deck. ;e inish o 'y putting a little more emphasis on the lo-er chest -ith 2 sets o deep dips. Iuilding the a'dominal muscles reLuires no special e7ercises. The ones a'o%e are recommended 'ecause they place a lot o resistance on the a's at the eak Contraction oint. "ny e7ercise that achie%es this is good. Some gyms are eLuipped -ith seated crunch machines, -hich it the 'ill %ery -ell. o ahead and use them i you -ish. F intense, -eighted sets as outlined a'o%e -ill 'uild your a'dominal muscles &"< 'etter than doing 1000 crunches e%ery day or other such nonsense. The a'dominals are comprised o the same muscle tissue as the rest o your 'ody and are 'uilt in the e7act same -ay. :e%er use a sta'ility 'all or the a's. They are e7tremely ineecti%e or reasons  outline in this article. Iench ress  nc. Iench ress  ec $eck  $eep $ips  #neeling Crunches  $ecline Sit>Ups 
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T H T –H . I . T . C y c l e  reer to this cycle as the HT cycle ? igh ntensity rainingA 'ecause it+s 'ased on programs 'y "rthur Jones, !llington $arden, and Mike Menter -ho all hea%ily promoted this type o training. This is a 4>day>per>-eek -orkout routine. *ou+ll train on Monday, ;ednesday, and &riday. Here are some notes on this ne- cycle=

*ou+ll -ork your -hole 'ody in 1, intense, gro-th>stimulating -orkout. enerally you+ll perorm 2 sets to ailure per 'ody part *ou+ll take a'out 2>4 minutes rest 'et-een sets, -hich has 'een sho-n to 'e optimal or liting perormance X10Y The e7act e7ercise order should also 'e adhered to. lease stick to the -orkout as outlined. *ou+ll do 2 7 M"SS H"S! -orkouts. *ou+ll perorm these -orkouts on a Monday and ;ednesday. This is ollo-ed 'y 1 7 CB:SB$"TB: session on &riday ?so called 'ecause o its similarity to the late Mike Menter+s consolidation routineA. ;ithout 'ela'oring the point, this shor ter -orkout helps -ith systemic reco%ery, helps o%ercome plateaus, and hits small sta'ilier muscles.

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M"SS hase ;orkout > Monday Q ;ednesday

2et MASS W ORKOUT

Week 1 Monda$

* ,nd

LEG2 2/uats = 2/uats =

4 mins

H to 12

4 mins

H to 12

.rd >th

!HE2( 7ench Press 7ench Press

2 mins

H to 12

4 mins

H to 12

!)L-E2 !alf Raises !alf Raises

2 mins

12 to 15

2 mins

12 to 15

st

th

? @th

RE2( )F(ER 2E( REP R)'GE #eight

Reps

)72 th

,neel ing 0able 0runches

2 mins

12 to 15

th

,neel ing 0able 0runches

2 mins

12 to 15

2 mins

H to 12

2 mins

H to 12

2 mins

H to 12

G mins

H to 12

2 mins

H to 12

4 mins

H to 12

A B

2H&5L
"verhead *ress C th *D "verhead *ress

L)(2 th

** $eated 0able Rows *,th $eated 0able Rows th

*. *>th

7%!EP2 !a"le Preacher !url !a"le Preacher !url (R%!EP2

th

0able Bent?"ver Triceps >tensions

2 mins

H to 12

th

0able Bent?"ver Triceps >tensions

4 mins

H to 12

th

(R)P2 2hrugs 2hrugs

2 mins

12 to 15

2 mins

12 to 15

$one8

H to 12

*? *@

*A *Bth th

*C

#R%2(2 <7 #rist !url

MB
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Click on the links 'elo- or e7ercise tutorials...

SLuats  Iench ress  Cal B%er Tricep !7tensions  Shrugs  $um''ell ;rist Curl

“Being 43 years old with 3 kids, this is the first time I’ve had 6 pack abs and it’s A!"#$! % I told a co&ple of moms abo&t what I’d been doing, and they insisted on seeing the res<s' (hey were )*##+! when I lifted &p my shirt and )*!-! $. AB"% /ot only did I lose the fat, b&t I got considerably stronger in my worko&ts' I only wish I’d had this information 01 years ago, thanks $ark%%%2

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Consolidation ;orkout  &riday 2et CONSOLIDATION WORKOUT

Week 1 Friday

st

* ,nd

7)!4 &6erall
RE2( )F(ER 2E( REP R)'GE #eight 4 mins

G to D

4 mins

G to D

4 mins

H to 12

4 mins

H to 12

4 mins

H to 12

4 mins

H to 12

4 mins

H to 12

4 mins

H to 12

$eated 0able Rows Barbell 0urls Barbell 0urls

4 mins

H to 12

4 mins

H to 12

4 mins

H to 12

Palms5p Pull
4 mins

H to 12

4 mins

H to 12

4 mins

H to 12

4 mins

H to 12

$one8

H to 12

Reps

(R%!EP20 2H&5L
rd

.

>th Deep DipsA ?th &6erhead
+c+anus *ushdow n

B

7%!EP2 1 L)(2 th

C *Dth **th *,th th

*. *>th *?th *@th

LEG2 Leg Presses Leg Presses Leg E8tensions Leg !urls

n contrast to the Mass hase -orkouts, Consolidation sessions are shorter, more compound>'ased, and -ork multiple muscles simultaneously much o the time. &a%oring isolation e7ercises too much 'rings -ith it the dra-'ack o ignoring a num'er o small muscles that act as sta'iliers during compound lits. :ot only do these muscles contri'ute to &U muscular de%elop, they also help pre%ent training plateaus.  your sta'iliing muscles are under> de%eloped, you may plateau on certain lits -here they come into play. The Iody is split into G ones or the consolidation -orkout= Iack ?B%erallA Triceps, Shoulders, Chest Iiceps Q ats egs There are 4 minutes rest 'et-een each and e%ery set. Bnce again, the e7act e7ercise order is important here. $eadlits  $eep $ips  B%erhead $um''ell ress  McManus ushdo-n  Seated Ca'le rip ulldo-ns  eg ress | Leg Extensions | Leg Curls

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H o wT o W a r m U p F o r T H T W o r k o u t s *our THT -orkouts MUST 'e preceded 'y an adeLuate -arm>up. ;hy is it so important( *ou simply don+t ha%e access to 100 o your strength a'ility -ithout a proper -arm>up. So -e need to get this right. ;hat are the o'6ecti%es o a -arm up( •

•

•

Mo'ilise the 6ointsPincrease syno%ial luid

•

re%ent n6ury

•

"cclimate to liting hea%y loads ?'oth physically and mentallyA

There are many -ays to -arm up. etting the -arm>up right depends on the type o training you+re undertaking. Just as you must select the correct type o training to suit your goals, you must also select the correct type o -arm up to M"@M"* 'eneit your 'ody'uilding -orkout. Typically, there are 4 components o a -arm up= ulse nduced &orce $eicitO. ;hile athletes -ith dierent goals can and SHBU$ stretch, -e shouldn+t and don+t need to.  you are stretching 'eore your -orkouts, you -ill e7perience increases in your lits rom your %ery :!@T training session 'y -arming up in the manner +m a'out to descri'e and omitting the stretching component.

MuscleHack.com


Here+s the point= -e can mo'ilie 6oints, get our pulse and 'ody temperature up, and acclimate to hea%y -eights -ith 6ust 1 method9 ...doing a lighter %ersion o our irst -orking set. Here+s ho- to -arm>up optimally or a THT -orkout= ?BTB:"A 2>4 minutes o light>moderate aero'ic acti%ity e.g. cross trainer. This is your Npulse raiser+.  personally don+t 'other -ith this component, 'ut such a lo- intensity acti%ity -on+t do you any harm either. ;"U S!T 1= 10 reps at 50 o your irst -orking set -eight. &or e7ample, i you are a'out to 'icep curl 50#g on your irst set, curl 25kg or 10 reps. U S!T 2= G>5 reps at a'out F0>F5 o your irst -orking set U S!T 4= 1 or 2 reps at E0 o your irst -orking set. up sets. ;hen starting a -orkout -ith a smaller 'ody part like 'iceps, 2 -arm>up sets -ill usually suice. erorming -arm>up set 1 and 4 as outlined a'o%e is ine. ;hen you+re -orking more than one 'ody part, you+ll ha%e to -arm>up the second muscle group separately 'eore you hit it.

:o-, -hen you+re done -arming up you possess a short>term Luality that you must use immediately  you are at your ST
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S t a r t W i t h T h e H e a v i e s t W e i g h t F i r s t –R e v e r S E p y r a m i d t r a i n i n g $oes it make sense to start your -orkout at a light -eight and gradually 'uild up to your ma7imum lit( t doesn+t. tKs actually counter>producti%e or the ollo-ing reason9 The only time that you ha%e 100 o your strength intact is at the %ery start o a -orkout. This 'eing true, -e can then say that you should 'egin each -orkout -ith the hea%iest -eight you can lit ?ater your -arm>up o courseA. Some people ha%e thought it 'est to )-ork upO to their hea%iest lit. Iut i you do a num'er sets 'eore this ma7 lit, it ;B:+T actually 'e your hea%iest lit. Here+s -hy9 ;ith each successi%e set you make urther : and 'y Luite a large margin. t should 'e o'%ious then that this is an ineecti%e -ay to train.  you are currently 'uilding up to your hea%iest -eight during your -orkouts, you need to & it on its head i.e. rom pyramid>style training, to a pyramid  THT>style. So ho- do -e train( *ou -arm up as e7plained in the pre%ious section *ou then hit a particular 'ody part -ith the hea%iest -eight you can handle to positi%e ailure ?in the gi%en rep rangeA. Take a 2>4 minute 'reak, reduce the -eight a little, and do the same again. !ach successi%e set o the same e7ercise -ill 'e a little lighter. Ho- much lighter( ;ell it depends on the amount o load used.  you+re 'icep curling 20kg, you+ll only need to drop 'y 1>2 #g+s 'et-een sets.  you+re 'enching 100kg, you+ll need to knock o any-here rom 5 to 10 kgs 'et-een sets. enerally speaking, a 5>10 drop usually -orks great. So you start -ith 100 o your strength intact and make progressi%ely 'igger inroads into your strength as the -orkout progresses. "nd this is or good reason. Creating these inroads triggers the 'ody to adapt and 'ring your strength not 6ust 'ack to 100, 'ut Z100. This is BV!
:e- *ork Model Johnny $isogra > 'eore pic top let. "ll pics to the right are his ater pics.

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T h e K e y P r o g r e s s i v e O v e r l o a d !%erything -eK%e discussed in the 'ook so ar counts or :BTH: i you get this part -rong. ;e already co%ered the concept o BV!<B"$ in the KntensityK section. et+s recap... There is a point in a set -here the 'odyKs Nro-th Mechanism+ is acti%atedR stop 'eore this point and :B muscular gro-th is stimulated. *ou can liken this to a s-itch that+s lipped -hen you cross this threshold o pressure. This point is sometimes called K B%erloadK. So -hat is 12 rep rangeA. lease don+t 'e tempted to increase the -eight 'y too much -hen you hit 12 reps. This is the do-nall o many a 'ody'uilder, and the 10. See this article or more. ?;hen you start THT you+ll need to Neel aroundN or the correct -eights or each e7ercise. $on+t -orry, 6ust go to ailure and make a note or your ne7t -orkout.A lease note that the THT rep>ranges  am a'out to introduce are not pulled out o thin air, nor are they 'ased on tradition. IU$: adaptations.
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T h e A n a b o l i c W i n d o wA n d T i m e U n d e r L o a d $uring your -orkouts there is a -indo- o opportunity in e%ery set in -hich to stimulate the 'ody to 'uild muscle. *ou simply C"::BT aord to mess this up. THT specialies in muscle gro-th. Bther sites may ocus more on unctional strength, 'ody-eight training, o%erall meta'olic conditioning, and so on. Iut THT is unapologetically a'out enlarging your muscles, getting lean and looking good8 This 'eing the case, -e speciically -ant our 'ody to make the ":"!length gym sessions, long intense cardio -orkouts, light -eights, 20 sets>per>'ody>part and so on, are all recipes or disaster8 grinding, rep should occur 'eore E0 seconds is up. Ho-e%er, this is an U!< MT, not a target to reach or. n THT -e understand that muscle gro-th can 'e stimulated rom sets l asting any-here rom as little as 20 seconds right up to a'out a minute long. ?E0 seconds is a little 'it too long in my opinionA. This is the NTHT "na'olic ;indo-+ and you need to train -ithin this time>rame or ma7imum muscle gro-th. Here+s the deal= &or each and e%ery set you+ll pick a -eight that causes you to hit ailure any-here 'et-een 20 and D0 seconds.  you are using a -eight that you can contract against or o%er D0 seconds, it+s 6ust too light and your aero'ic system -ill 'e generating a large portion o the energy reLuirements.
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;ill ensure that you are not ully reco%ered 'et-een sets. The high atigue element o %ery high reps demands unnecessarily long inter>set rest periods i you -ant to 'e at your strongest in each and e%ery set. :o- let+s consider %ery lo- rep ranges ?around G reps per set and lo-erA. This is also not optimal or those o us speciically training or sie gains 'ecause= "lthough you ; recruit the reLuired muscle i'ers and limit atiguing lactic acid, something -ill :BT 'e optimied  )12 rep range as recommended in THT and 'y the :ational Strength and Conditioning "ssociation X11Y, you+ll notice that your sets last any-here rom 2G seconds to 4D seconds long. This is assuming a 1 second lit and a 2 second lo-ering per rep. n other cycles o THT you -ill -ork -ithin a D> rep range. This -ill orce positi%e ailure any-here 'et-een 1 and 2G seconds ?assuming the same cadence as a'o%eA. !ach and e%ery THT cycle and rep range -ill ha%e you training BTM"* -ithin the ":"IBC ;:$B;. To conclude, keep your sets short and intense. *ou+ll soon -itness the &"ST!ST muscle gro-th you+%e e%er had8  state on the co%er that you+ll e7perience VSI! muscle gro-th in 6ust G -eeks. Here+s 6ust one o many testimonials sho-ing 6ust G -eekKs progress on THT. "lso 'ear in mind that this guy is a hardgainer8

*ou can read a'out this particular Muscle Hacker+s 6ourney and success here8

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T h e U l t i m a t e M u s c l e B u i l d i n g C a d e n c e Many studies, including this one X12Y, ha%e sho-n that or impro%ing strength and sie at an optimal rate, you should lit a -eight Luite Luickly and lo-er it more slo-ly. ushing a -eight at almost ma7imal speed produces a 'etter stimulus or changes in strength and sie. K%e long recommended to my readers a liting speed o around 1 s econd, and a lo-ering o around 2 seconds. This -as sho-n to 'e %ery much the case in the a'o%e study -here participants using this cadence increased their strength 10 times as much as a control group, -hich used a sel>selected speed. To 'e more e7act, it took the e7perimental group 0. seconds to perorm the up-ard, concentric mo%ement, and the do-n-ard, eccentric part took 2 seconds to perorm. ;hy is this cadence 'est( *ou can use slightly hea%ier -eights -ith this kind o cadence, 'ut urthermore  theoried that it also -ould lead to 'etter muscle i'er recruitment. The researchers said,

(his stud$ shows that the speed e8ecution of an e8ercise leads to a specific muscle

“

recruitment during the whole period” That means that a aster lit and slo-er lo-ering sends a more B;!<&U signal rom the ner%ous system to recruit more muscle i'ers. "nd the more i'ers in%ol%ed in a lit, the 
Momentum( "re you thinking that this kind o result could 'e caused 'y simply producing e7tra momentum( :ot so. This is someting that +%e 'een saying or years= i it is e%en possi'le or you to create momentum 'y pushing a -eight at near ma7imal speed, then the -eight itsel is

. That+s your pro'lem, not

the speed o e7ecution.  you select a -eight that orces ailure 'y the 10th rep or e7ample, you 6ust can+t generate momentum -ith a 1 second liting speed. et your -eights right, then do this8 So on THT aim or a 1 second lit, 2 seconds lo-ering cadence.

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O p t i m u mR e s t & R e c o v e r y B e t w e e n S e t s There is something that you SHBU$ 'e doing 'et-een sets to M"@M! your sie and strength gains8 Something so simple it+s shocking8 t S:+T stretching ?'ad ideaA, posing, le7ing, or any orm o cardio -hatsoe%er. t is simply restingPchillingPdoing nothing. &urthermore, i you+re training or ma7imiing strength and sie, those periods o )doing nothingO should 'e lasting 2 or 4 minutes long. Check out this study X14Y > Title= Strength increases in upper and lo-er 'ody are larger -ith longer inter>set rest inter%als in trained men. They said, )The purpose o the current study -as to compare dierent rest inter%al durations on upper and lo-er 'ody strength.O They took 4D trained men and put them on a 1D>-eek resistance training program. The men -ere split into groups resting or 1 minute, 4 minutes, and 5 minutes 'et-een sets. They tested the ma7imal strength o all groups 'eore the study, >-eeks through, and ater the ull 1D -eeks. They concluded... )The indings o the current study indicate that utilising 4 or 5 min rest inter%als 'et-een sets may result in signiicantly greater increases in upper and lo-er 'ody strength 'eyond the initial -eeks o training %ersus utilising 1>min rest inter%als 'et-een sets.O So i you+re not completely ne- to 'ody'uilding, you+re much 'etter o resting longer 'et-een sets since increases in strength correlate positi%ely -ith muscle sie.  recommend 4 minutes rest 'et-een sets or larger compound mo%ements, and 2 minutes or smaller 'ody parts like 'iceps or cal%es. Ho-e%er, i you+re completely -iped ater a particular set, don+t 'e araid to take a little longer i you eel you really need it. This amount o time allo-s the reco%ery o intra>cellular energy stores in the muscle. t is also adeLuate or lushing out any lactate that has 'uilt up rom pre%ious sets. This ena'les us to keep up our high le%el o intensity throughout the entire -orkout.  you don+t allo- enough rest 'et-een sets, you+ll restrict the amount o o%erload you can place on the intended muscle in successi%e sets. settingO 2 dierent 'ody parts are 6ust a terri'le idea. *ou+%e nothing to gain and e%erything to lose 'y super>setting. The goal o a 'ody'uilding -orkout is not to get it o%er -ith in the shortest amount o time possi'le. :either is it to try and -in some sort o respect rom the )'rosO in the gym 'y doing 'ack to 'ack sets and thinking it makes you a tough guy. The goal is to M"@M"* o%erload the muscle. This 'eing the case, supersets are counterproducti%e. The message is this= Hit it hard. Then rest.

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C o m p o u n d A n d I s o l a t i o nE x e r c i s e s P r o d u c e S u p e r i o r R e s u l t s There are all manner o reasons -hy people train. "nd indeed some people+s goals can 'e achie%ed -ith purely compound e7ercises. Ho-e%er, this is 'ody'uilding8 This is a'out getting the TBT" package. &rom Luads to deltoidsR rom cal%es to 'iceps, and e%en a's. THT lea%es nothing out8 Ieore  go any urther, let me make it crystal clear that compound mo%ements are an a'solute reLuirement8 +m simply arguing against using them e7clusi%ely at the e7pense o isolation mo%ements. :o-, search the -e' and you+ll no dou't 'e ad%ised 'y most muscle heads that compound e7ercises are -here it+s at. Some routines out there are Ncompound>only+ ones, e7cluding the so>called KineriorK isolation mo%ements. uick deinition= " compound e7ercise is one that in%ol%es mo%ement around more than one 6oint e.g. Iar'ell SLuats. "n isolation mo%ement in%ol%es mo%ement around 6ust 1 6oint e.g. 'ar'ell 'icep curls. *ou+ll e%en see guys ad%ise you to steer clear o 'icep curls 'ecause you can B%erhead ress your -ay to 'ig 'iceps8 +%e read a lot o these types o articles that 'ash isolation e7ercises. They all sound the same. t usually goes something like this9 ) you -ant 'ig muscles, 'icep curls -on+t do it. :either -ill lateral raises and the like.  you+re going to isolate muscle groups you might as -ell gi%e up and go home. *ou need to -ork the 'ody together or it -on+t happen.O The scientiic rationale( Uh, -ell, rarely is any e%er pro%ided. ike me, i you+re e7pecting the science, or at least the logic to ollo- their 'old argument in a%or o compound>only routines, you+ll 'e disappointed. t appears that 6ust saying it makes it so. B course, orgoing science and parroting -hat+s currently popular is all too common in this game.  a reason is e%er put or-ard, it+s usually that compound e7ercises produce a more ana'olic en%ironment in the 'ody -ith higher le%els o ro-th Hormone, Testosterone, and &>1. True( *ep. 1 set o sLuats -ill result in higher le%els o ana'olic hormones than a set o 'ar'ell curls. Iut so -hat(8 ;ho, in their right mind, is recommending solely isolation e7ercises( ;ouldn+t a -orkout consisting o IBTH compound and isolation e7ercises not produce an e%er more ana'olic en%ironment( Ho-e%er, you+ll no- see that this issue is a red herring. Iecause, e%en though THT is one o the I!ST -orkouts out there or raising le%els o gro-th hormone, testosterone, and insulin>like gro-th actor 1, does it make any dierence to hypertrophy any-ay( Consider this study= )!le%ations in ostensi'ly ana'olic hormones -ith resistance e7ercise enhance neither training>induced muscle hypertrophy nor strength o the el'o- le7ors.O X1GY

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The researchers 'asically -anted to determine -hether or not training>induced ele%ations in endogenous hormones enhanced muscle strength and hypertrophy. "ter 15 -eeks o training, the )high hormoneO group did not e7perience increased strength, nor additional muscle hypertrophy. They concluded, )...that e7posure o loaded muscle to acute e7ercise>induced ele%ations in endogenous ana'olic hormones enhances neither muscle hypertrophy nor strength -ith resistance training in young men.O So this assertion that is constantly put or-ard, that it+s simply a matter o ma7imiing hormonal response -ith 'asic compound mo%ements, is B"$!$ -ith erroneous assumptions and is Luite simply incorrect. Iut  -ant to reiterate this= compound mo%ements are essential8 t+s non>negotia'leR you H"V! to do them. Ho-e%er, 'elie%ing that doing sLuats has an o%erspill eect to the rest o your 'ody and -ill produce large 'iceps and cal%es 6ust isn+t the case. n short, compound e7ercises are needed, 'ut muscle gro-th is also a BC" e%ent8 That is, i you -ant large 'iceps, you had 'etter -ork your 'iceps directly8  do or sure8 "nother argument or compound>only -orkouts is that you can hit all the muscles o the 'ody in less time. Since compound mo%ements -ork more than one 'ody part, you can train the -hole 'ody much aster than i you start to thro- in additional isolation e7ercises. Iut since -hen -as sa%ing time the goal o someone training or muscle gro-th( *es you shouldn+t train or much longer than an hour at any one time ?i you+re a natural 'ody'uilderA. Iut in e7ercise science -e must identiy the stimulus that pro%ides the adaptation -e desire, then impart that e7act stress to the 'ody.  it takes 50 minutes to produce this result rather than 20 minutes, so 'e it. "t the end o the day, i you+re not -illing to spend an hour in the gym, you ha%en+t got the right mindset or success. :o-, -hile compound e7ercises certainly ha%e their ad%antages, they also suer rom the ollo-ing limitations= ?  one muscle -ithin the group 'eing -orked is Luite -eak, it -ill 'e responsi'le or the termination o the set 'eore the other muscles o'tain the reLuisite intensity to stimulate gro-th. ;ith compound mo%ements, you+re only as strong as your -eakest link. Take the lat pulldo-n or e7ample= the -eaker 'iceps and orearms may atigue 'eore the more po-erul lats do, meaning you didn+t thoroughly stimulate the 'ody part you i ntended to -hen you selected this e7ercise8

Compound e7ercises -ork MUT! MUSC!S to a MT!$ degree, -hereas an isolation e7ercise can -ork a S:! MUSC! to its M"@MUM degree. Think a'out it, a compound mo%ement $UT!S the resistance across many muscles. *es you -ill use hea%ier loads, 'ut don+t 'e ooled into thinking that all o this -eight is 'eing loaded onto the intended muscle.

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&or e7ample, many people see pull>ups or lat pulldo-ns as the 'est lat e7ercise 'ecause hea%ier loads can 'e used. Ho-e%er, this -eight is 'eing spread o%er the orearms, 'iceps, traps, and e%en pecs. n contrast, the pullo%er machine directs 100 o the load to the lats, it -orks the muscle in harmony -ith its unction ?100 muscle i'er recruitmentA, and places ma7imum resistance in its ma7imally contracted position or eak Contraction oint. My point is this= or an all round -orkout, -hy not use 'oth o the a'o%e e7ercises(

The C or !"# CB:T<"CTB: B:T is the point in any e7ercise -here you kno- you can recruit 100 o the a%aila'le muscle i'ers.  the e7ercise you+re employing doesn+t take the intended muscle into this position, you may not recruit all the i'ers. !7ample= the 'ench press doesn+t 'ring the arms all the -ay across the chest, -hich is the unction o the pectorals. The ec $eck does do this, ho-e%er. Similarly, no>one -ould think they could train their 'iceps optimally -ithout taking them into their ully contracted position, -ould they( Turn your palms up to ace the sky and then le7 the el'o- 6oint i.e. 'ring your orearm up to meet your upper arm. This is the C or the 'iceps and i your e7ercises don+t in%ol%e this position, you aren+t stimulating the 'iceps ma7imally. Ca'le reacher Curls are an e7ample o a %ery eecti%e 'icep e7ercise. Muscles are composed o striated muscle i'ers. Ma7imum gro-th can only come rom recruiting as many o these i'ers as possi'le and inducing the micro>trauma that stimulates the compensatory adaptation o THC#!< muscle i'ers. Thicker indi%idual i'ers means larger muscles. &rom a actual standpoint, you can only do this 'y incorporating isolation mo%ements, -hich can train a muscle in accordance -ith its unction. ut simply, an isolation e7ercise -ill pro%ide a more CBM!T! stimulation o the i'ers o the muscle trained8 n summary, -ill your ne7t e- pounds o muscle gro-th come rom hitting as many muscles as possi'le in 1 mo%ement( t sure helps, and these e7ercises are an a'solute reLuirement or any eecti%e -eight training program. Iut or the reasons stated a'o%e, isolation e7ercises are also key. THT includes 'oth or &U muscular de%elopment8

This is "ntonio+s &ace'ook roile  This is his Iodyspace roile.

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M u s c l e C o n f u s i o n " Luestion that pops up rom time to time goes something like this , [Mark, K%e 'een told that  need to completely change my routine e%ery e- -eeks and use dierent e7ercises in order to conuse the muscle and keep gro-ing. Ho-e%er, you ad%ise us to train the same -ay or 10 -eeks and use only the e7ercises rom the e7ercise 'ank to s-itch things up. Km conused[. So letKs ha%e a look at this... *ou select an e7ercise and make some great progressions in strength. "ter a e- -eeks you notice that progress 'egins to slo-, 'ut doesn+t stop altogether. *ou 'ecome con%inced that this e7cise [no longer -orks[ and you select a dierent mo%ement or this 'ody part and drop the old one. ;hat happens( *ou notice that your progressions start going up aster again. reat8 erhaps this [muscle conusion[ thing is real and eecti%e8 Iut do muscles get conused( :o. et me e7plain...  youK%e e%er had the pleasure o coaching an a'solute ne-'ie, youKll notice that -hen using ree -eights, theyKre kinda all o%er the place8 ;hen mo%ing the -eight through the range o motion, theyKre -o''ling a'out like 6elly i.e. they 6ust arenKt in control o the -eight at all. ;hatKs actually happening here( Iasically theyKre [learning[ the e7ercise, :!U<"* speaking. "s the -eeks go on they start making the necessary neural adaptations and can generate a lot more orce in these e7ercises. &rom an outside perspecti%e it seems that their strength is really !@B$:8 ;hile there is no dou't that they are getting stronger, the ma6ority o these [gains[ are due to the ner%ous system learning the mo%ement and increasing its a'ility to generate greater le%els o orce. :o-, that is o'%iously at the e7treme end o the spectrum. Ho-e%er, the same thing is still happening e%ery time a more e7perienced liter changes hisPher routine > 6ust to a lesser degree. This is -hat has led many to conclude that changing to a ne- routine e%ery e- -eeks ?e%en as little as 2 -eeksA is the 'est -ay to proceed.  say itKs counterproducti%e. S-itching your routine too oten means that those initial -eeks o training are going to 'e mostly a'out making ne- neural adaptations, not genuine strength ?and sieA increases. This can 'e a huge -aste o your time and eort. tKs perectly ok, and e%en to 'e e7pected, that ater a e- -eeks o training the rate o strength increase starts to slo- do-n. This shouldnKt 'e alarming to the intelligent 'ody'uilder.
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 you did su' it or an e7ercise that youKd ne%er done 'eore, you may only 'e a'le to generate 0 units o orce until such times as your ner%ous system learns to master the mo%ement.  this took until your 4rd -eek o training, you can see that your irst 2 -eeks could not possi'ly ha%e 'een ma7imally producti%e in terms o stimulating an increase in muscle sie. ?"'o%e [units[ are ar'itrary and are used only to illustrate the point 'eing madeA.  you totally changed your routine e%ery 2 or 4 -eeks, you can 'egin to see ho- ineecti%e your training -ould actually 'ecome8 t makes a BT more sense to really master a mo%ement ?neurally speakingA and #!! USH: and progressi%ely o%erloading the muscle. So in THT -e use the same program or 10 -eeks at a time. ;e simply seek to make strength progressions in e%ery single -orkout8 "ter 10 -eeks -e mo%e to a ne- cycle o THT and take the opportunity to go the !7ercise Iank and select ne- e7ercises rom the recommended list. ;hy( ?1A sychological reasons. :e- e7ercises keep you moti%ated.  you 'ecome 'ored o your -orkout, youKre not going to gi%e it 100 any-ay. ?2A lateaus. ;hile the THT trainee -ill e7perience these less than others, plateaus may still occur rom time to time. tKs a good idea to make a change -hen they do. Ho-e%er, do you H"V! to change e7ercises -hen starting a ne- cycle( :ot at all.  you -ere still making strength gains, thereKs no reason to stop perorming an e7ercise. n act, it may 'e counterproducti%e to do so. "gain, su'stituting an e7ercise prematurely may slo- hypertrophy since youKll ha%e to go through learning adaptations irst 'eore reaching the stage -here strength gains are in act ST
MuscleHack.com


% firml$ "elie6e that (otal 2i8 Pack )"s is the "est fat loss and si8pack a"s product on the market. % know what $oure thinking+ “ Of course you do Mark, you wrote it“. &k ok0 % get it. #ithout getting into detail a"out the "ook $ou can see all that on the (2P) page here let me show ust some e8amples of RE)L success stories who ha6e reported "ack to me after the$ tried the s$stem. Let me stress once again that all MuscleHack and (otal 2i8 Pack )"s testimonials are *DDI genuine. People0 of their own accord0 send me their pics and a message of thanks after the$6e used the (2P) s$stem. % then email "ack and ask them if the$ would "e ok a"out me putting it up on the site for others to see. (hats how it works. &ther "od$"uilding ;gurus; out there ha6e their friends write testimonials for their products. )dditionall$0 and 2H)MEF5LLJ0 the$ also hire models who alread$ ha6e si8packs and get some good pics. (he$ then ha6e them eat like craK$ for a few months and take some pics of the fatter 6ersion. (hen the$ swap the photos and claim that the lean0 si8pack 6ersion is the ;after ;0 and the hea6ier pic is the ;"efore;. % "et $ou didnt know that0 did $ou9 #hat a scam: %ts totall$ unethical and here at MuscleHack0 %ll ha6e '&'E of it: %n contrast to all that nonsense0 heres some RE)LL%FE testimonials...

“It was the precision with which yo&r ("A program o&tlined everything that enabled me to finally get down to '5 bodyfat at 786 lbs and a 30 inch waist' I9m aro&nd 77 bodyfat in the after photo' I don9t have one when I was '5' !ither way I9m s&re yo& will agree that my res<s are impressive'eople who haven9t seen me for a while are totally blown away and even my close friends and family had tro&ble believing that s&ch a simple no nonsense approach works' $ark thank yo& very m&ch, I9m gratef&l'2

MuscleHack.com


“I started my transformation at 7 body fat and weighing 7 kg:011lbs' I started (otal "i; ack Abs which got me down to 71 Body )at' I also life also improved very m&ch' (he feedback from the people aro&nd me was ama@ing' eople in the market or s&permarket smiled at me' It wo&ld be a pleas&re for me to show other people what they can reach too, even at 41 years of age' )rmin0 a >@ $ear old gu$ from German$

“ !ven in my yo&th I never had abs% (he big motivator with ("A was that my strength and m&sc&lat&re was improving too' )inally I was training with intelligence and &sing science instead of the misg&ided diet and training advice I often took from m&scle maga@ines and websites' hen I started ("A I was 071 po&nds Cs&rprise, I gained weight after prior catabolic e;pos&re to >1- D and aro&nd 01>00 Body fat ' It did take me almost = months to achieve my res<s, however, I only did 6 total sessions of cardio Ccardio s&cksD' $y 2 after2 pics are of me at 5'= body fat“'

2te6e !arlton. >? Jears &ld. From &ro6ille0 #ashington0 52).

“ $ark9s approach to getting to that coveted single digit bodyfat percentage is now totally comprehensible with the new total si; pack abs book' A combination of &ser friendly info for the rank beginer, and advanced n&tritional strategies for the veteran lifter, total si; pack abs is tr&ly an asset to my training library'

ohn
("A worked great% I was 7'= body fat leaner at this competition than the last one, pl&s I felt 711 times better' I didn’t feel e;ha&sted like before' I placed better than ever% I believe if I had started the ("A a few weeks earlier, I’d have won it% E!dF Brandi laced 0nd In (his Gomp H It as (he )irst (ime "he9d !ver Beaten Anyone Another great part is that I didn’t lose any m&scle' All the girls backstage were complaining abo&t all the fish and asparag&s they’d eaten and I was bragging abo&t bacon on my b&nless cheeseb&rger, and the cream in my coffee% Awesome% (hey were also dragging from the twice>a>day cardio sessions, and I was only doing 70 mins 3 times a week for 0 weeks' A$AJI/<%%%2

GE( (&()L 2%N P)!4 )72

MuscleHack.com


J a c k e d ' N ' R i p p e d ! ( m e m b e r s o n l y s i t e ) How would J&5 like to+ &"literate "lu""er 1 set a 'E# 7&
7ut acked ;' Ripped is not ust a wa$ of eating that will torch fat and fuel muscle growth. %nside the Mem"ers &nl$ site $ou will also disco6er what % think is the Perfect (raining !$cle  Advanced THT Training! (his is "$ F)R the most effecti6e (H( c$cle $et: Jou will constantl$ set new Personal 7ests in all the maor lifts. (he author has "een setting new "ests 6irtuall$ e6er$ week for AB straight months using this e8act workout protocol: %t includes the perfect rep ranges for each "od$ part0 the perfect training split0 and also A new additional ad6anced techni/ues to %G'%(E new muscle growth. And…There’s More!

nR also contains the following 7&'52 2E!(%&'2+

How to eat )'J(H%'G and sta$ lean: %m not kidding How to use nR to sta$ lean fore6er )ndO FREE copies of "oth Total %i 'ack Abs and (he Ar(s Blast !#eri(ent Re)ealed worth [email protected]:

G e t A l L T h e D e t a i l s A b o u t T h e M e m b e r ' s S i t e a n d D i s c o v e r H o wT o S i g nU p H e r e !

MuscleHack.com


%n 'o6em"er ,DDC % recruited some 6olunteers 6ia MuscleHack to test a new "od$"uilding protocol % had de6eloped. (he goal of which was to tr$ and increase the siKe of the su"ect;s arms "$ half an inch in * week: Get Jour !op$ Here )s $ou will see0 some people reached this target0 some did e6en "et ter: Greg Magisana0 4ingaro$0 Queensland0 )ustralia. AINED CM" #r $%& INCHES! )Hello Mark.  ha%e inished the Ilast "rms
.  can see the dierence in the

sie and my muscle seems to 'e more solidPharder -hen le7ed. Thanks again.

O

!raig. 2$dne$0 )ustralia. AINED 1%'CM" which is &-ER *, an %'!H: )Hey Mark. et arm 'egan at 2Ecm and inished up at 40.4cm.
Mark in !heltenham0 54. AINED 1( INCH! )Hi Mark 1 day 'eore -orkout  \ 12.5], < \ 14] ;orkout Tues 2GP11P200E Sat measurement  \ 14], < \ 14.5] ?peakA Xed. 5 days ater the -orkoutY ast measurement  \ 14[, < \ 14.5[ So  ha%e gained 1P2 inch on 'oth.O

CC# H!

THT5point1THT5point1.pdf

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