Вы находитесь на странице: 1из 45

MuscleHack.

com

Targeted Hypertrophy Training 5.1

T.H.T. Version 5.1

Copyright 2012 MUSC !H"C# T$. "ll rights reser%ed

"re you on &ace'ook( )Like the MuscleHack Fan Page 'y clicking this image. *ou+ll 'e a'le to get help, upload your o-n progress pics, and discuss tips -ith .ello- MuscleHackers.

&ollo- me on T-itter here /MuscleHacker

0ot an i1hone( Get the FREE MuscleHack iPhone app here or go to the app store and search for musclehack.

1age 2 1

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Disclaimer This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an 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 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 Download -our !R Download -our !R 0alorie 1 *rotein Re2uirement 0alculator (ere Rep Range 0alculator (ere #orkout 'ogs (ere

1.S. 1eople are .ore%er asking me -hat supplements 5 recommend, so 5+ll 6ust clear that up 'e.ore -e start. 1lease understand that most supplements are e7pensi%e ru''ish. The supplements 'elo- are the only ones 5 recommend and the only ones you+ll .ind in my kitchen8 These are the links .or north "merican readers9

Low !ar" #he$ Protein %solate or &ptimum 'utrition #he$ Protein !reapure !reatine Monoh$drate L Glutamine

5. you+re in the U# or ":*;H!<! in !urope, 5 H50H * recommend My1rotein. This is -here 5 personally get my supplements too. Here are the links .or speci.ic supplements=

;hey 1rotein 5solate ;hey 1rotein Concentrate Creatine Monohydrate >0lutamine ""#0 ?.or making my dirt>cheap pre>-orkout :o>@ knock>o..A Ca..eine

1age 2 2

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Contents
(%(LE S!CT5B: 1 C THT &U:$"M!:T" S
(H( %n ) 'utshell Fundamental *+ %ntensit$ Fundamental ,+ -olume Fundamental .+ Fre/uenc$ Micro0 Meso0 1 Macroc$cles of (H( 5 D E 10 14

P)GE

2E!(%&' , 3 (H( #&R4&5(2


(H( -olume !$cles %ntro (H( -olume !$cle Rules (H( -olume !$cle #orkouts 15 1D 1F

(H( H%( !$cle Rules

2G 25

THT H5T Cycle

2E!(%&' . 3 (H( 25!!E22 PR%'!%PLE2

Ho- To ;arm Up
2tart #ith (he Hea6iest #eight First Progressi6e &6erload (he )na"olic Rep Ranges

2H 40 41 42 4G 45 4D 4E

The Muscle Iuilding Cadence


&ptimum Rest 7etween 2ets 5se 7oth !ompound 1 %solation E8ercises Muscle !onfusion9

(otal 2i8 Pack )"s

G1 G4 GG G5
Copyright 3 2014 MUSC !H"C# T$.

Jacked K:K <ipped8


(he )rms 7last E8periment: References

1age 2 4

MuscleHack.com

Targeted Hypertrophy Training 5.1

?This is Josh Smith .rom TahleLuah, Bklahoma. This is his &ace'ook pro.ile, and this is his .ull MuscleHack testimonial articleA ;"<:5:08 $o :BT pass the in.o in this 'ook up8 5. you had paid M50 .or this product, you+d read it a%idly. Just 'ecause it+s .ree doesn+t mean that you should take it lightly. 5+ll say this -ithout ":* hesitation -hatsoe%er= 5+m con.ident that you+re a'out to e7perience the I!ST muscle gains you+%e e%er had in your li.e8 This isn+t some Nteaser+ product like those other internet 'ody'uilding )gurusO gi%e you. Honestly, 5 don+t kno- some o. those guys sleep at night. THT is a real, complete program that promises <!" results > and deli%ers8 This is your shot my .riend, don+t scre- it up8 Make up your mind that TH5S 5S 5T8 1 !"S! :BT!= MuscleHack is not a large company. 5+m 6ust B:! guy doing this mysel.. 5 try to help and 5 $B:+T scam people. This is an ethical, honest 'usiness. :eedless to say 5+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. ;ord o. mouth promotion, 'uying my premium 'ooks, and making donations are also V!<* much appreciated.

Mark McManus
!ertified Fitness %nstructor !reator of ;(argeted H$pertroph$ (raining; )uthor of ;(otal 2i8 Pack )"s;
1age 2 G Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

T.H.T. In A Nutshell
5. the speci.ic purpose o. your training is to make your muscles "<0!<, 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 &B<C! your muscles to get I500!<R it+s that simple. 5+m a-are that there are other programs out there that claim to produce ma7imal hypertrophy, 'ut this 6ust isn+t the case .or the most part C you+ll understand -hy 'y the time you .inish reading this short 'ook. 5. you choose to ignore the logic, science, and non>contradictory message o. this 'ook, you could literally -aste *!"<S o. e..ort trying to 'uild muscle -ith in.erior, nonsensical systems. *ou made a good mo%e in do-nloading this 'ookR don+t thro- it a-ay8 5t+s like this= *our muscles are comprised o. indi%idual muscle .i'ers. Making those indi%idual .i'ers thicker is -hat muscle gro-th is. "ny e..ecti%e 'ody'uilding system MUST 'e designed in such a -ay that .orces your 'ody to increase the diameter o. those .i'ers. This is !@"CT * -hat T.H.T. does, and it does it phenomenally -ell8 *es, you+ll see a %isi'le di..erence in muscle siSe in a matter o. -eeks -ith THT8 Sound good( <ead on... T.H.T. has 'een so success.ul that 5 ha%e had hundreds o. success stories land in my in'o7 .rom all around the -orld. " small selection o. these testimonials ?-ith picsA can 'e seen here at the MuscleHack -e'site. Here+s my promise to you= " testimonials are 100T genuine8 These people are real people 6ust like

you. They email me or lea%e a message on my &ace'ook page o. their o-n accord. MuscleHack is :BT a'out scamming people. 5+ll stake my reputation on it8 :o-, -hat -e+re going to do .irst is co%er the 4 .undamentals o. 'ody'uilding science. Understanding these .actors alone -ill put you light>years ahead o. a lot o. li.ters .ollo-ing illogical, ine..ecti%e plans. ;hat are the 4 .undamentals( 5:T!:S5T* C ho- physically ta7ing an e7ercise is VB UM! C the amount o. e7ercise you should per.orm &<!UU!:C* C ho- o.ten you should train et+s really get into this and disco%er ho- to 'end your 'ody to your -ill8

*ou -anted more muscle( :o- you+re going to .ind out ho- to get it8
et+s start at the top C 5:T!:S5T*

1age 2 5

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Fundamental 1 - Intensity
The most important statement to 'e made regarding intensity is this= *ou should " ;"*S train to muscular .ailure8 ;hy( Iecause muscle gro-th literally has to 'e &B<C!$8 There is a point in a set -here the 'odyKs N0ro-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 a certain threshold o. pressure. This point is also sometimes called KB%erloadK.

The necessary stimulation to .orce adaptation ?gro-thA occurs in the last rep?sA o. a set.
5n order to .orce the 'ody into making your muscle .i'ers thicker, you need to gi%e it a damn good reason8 Training ;5TH5: your e7isting strength le%els does :BTH5:0 to achie%e this. et+s put it simply= 5. 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 :BTH5:0 to stimulate a siSe and strength increase 'ecause you merely trained ;5TH5: your e7isting strength le%el. 5t is pushing to that 100T le%el that .orces the 'ody to say, )Hey, 5 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":5SM. The training you per.orm must 'e percei%ed as a TH<!"T 'y the 'ody so that it not 6ust compensates .or -hat you did, 'ut BV!<compensates and 'uilds more muscle as a de.ensi%e 'arrier. The .ollo-ing diagram illustrates this -ell.

Stopping a .e- reps 'e.ore .ailure is training ;5TH5: the 'lue circle a'o%e. 5t is only 'y hitting the outer edge that your set -as o. su..icient 5:T!:S5T* to .orce the 'ody to adapt and gro- 'igger. 5n order to gro- 'igger and stronger, you need that 'lue circle to continually e7pand larger and larger. This means training to 100T intensity i.e. muscular .ailure.
1age 2 D Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

;hat do 5 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. 1eople -ill o.ten report "M"V5:0 strength increases on such programs. Here+s the point= you can only say you+%e had a 0!:U5:! 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. 5. you pick a -eight and per.orm 5 reps, that 5th rep :BT 'eing the last rep you could possi'ly do, you didn+t stimulate gro-th 'ecause you trained ;5TH5: 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 C 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 100T 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 <!" , not .ake. Heck, 5 could 'ar'ell curl 5l's today and keep adding 1 pound e%ery -eek .or 2 years and tell e%eryone o. the I<!"TH>T"#5:0 progressions 5+%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 5+m ad%ocating. THT, Ma7>BT, the %arious High 5ntensity systems .rom Mike MentSer, !llington $arden, and so on, all take this approach. Ho-e%er, .or reasons you+ll disco%er a little later, THT takes the priSe .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.

1age 2 F

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

et+s say 5 can do 10 reps to .ailure on a 'ench press. 5. 5 -as a 'elie%er in Total Volume, 5 could stop at rep H kno-ing that 5+ll per.orm H reps a.ter a minute+s rest or so. 5. 5 do this 10 times, that+s H0 total reps at -hate%er -eight 5 -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... 5. he %oluntarily stops at rep H, 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 $5$:+T per.orm ?rep E W 10A. Iasically he asserts that ;H!: a rep is per.ormed doesn+t matterR it+s simply the UU":T5T* that matters. 5s 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 TH<!"T -ill all muscle .i'ers 'e 'rought into play. &urthermore, this is -hen -e can 'e sure that our .ast>t-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( 1eople 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, 5 can summariSe it 'y simply saying that it+s ru''ish. *ou can e7perience this type o. 'urnout 'y BV!<T<"5:5:0, 'ut taking a set to .ailure doesn+t ).ry your central ner%ous systemO. THT is a .airly lo->%olume, high intensity approach that -orks8 *ou -ill not o%ertrain -ith THT.

1age 2 H

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Fundamental 2 - Volume
So -e+%e already esta'lished that a High 5ntensity 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. 5t 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 siSe. "dditionally, the originator o. the high intensityPlo- %olume approach, the late "rthur Jones, had his e%idence and research re%ie-ed 'y 1hysiologists Ste-art Iruce> o- and $. Smith XDY. They said the .ollo-ing=

)Jones ad%ocated that those interested in impro%ing their muscular siSe, 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 MB<! gro-th stimulation -ill 'e imparted to the muscles -ith additional high>intensity sets. Consider this meta>analysis XFY. 5t concluded that multiple sets -ill produce more gro-th. Speci.ically, G>D sets can result in a G0T greater hypertrophy. Ho-e%er, and this is o. critical importance= there is an a'solute 5M5T 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. H 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!<T<"5:5:0, and many thousands o. natural 'ody'uilders are guilty o. o%ertraining in an e..ort to accelerate results. So -hich approach -orks 'est( 1 set to .ailure, or multiple sets to .ailure( 5n my opinion, 'oth systems -ork i. implemented correctly. The lo->%olume High 5ntensity Training 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"@5MUM 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.

1age 2 E

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Fundamental 3 Frequency
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 5 per.orm multiple sets per 'ody part and ST5 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!<T<"5:5:0 and actually -orking against yoursel.8 5 created a concept kno-n as the 1!"# BV!<CBM1!:S"T5B: 1B5:T to illustrate this ?1B1 .or shortA. B%ercompensation in this conte7t simply means gro-thR the 'ody putting 'ack more muscle than -as there 'e.ore the -orkout. "nd remem'er that you don+t o%ercompensate ?gro-A until you+%e .inished <!CBV!<5:08 Too many sets -ill %irtually guarantee that you -on+t e%en 'e reco%ered let alone ha%e gro-n 'e.ore you hit that 'ody part again. <!SU T= B%ertraining and a lack o. progress. Here+s a diagram to help illustrate the point= 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

1age 2 10

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

5. 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 1B1 as= 1B1 is the period o. time it takes .or your -orkout to produce M"@5M" 0<B;TH and I!&B<! the muscle starts to "T<B1H* ?get smallerA again.

15C#5:0 " SC"I C !%er .all and rip some skin o.. your knee -hen you -ere a kid( 5mmediately 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( )$on+t pick that sca' or it -on+t heal8O This is a great analogy .or muscle gro-th. " -orkout only ST5MU "T!S gro-th, it does not 1<B$UC! it. The 'ody produces the gro-th all 'y itsel. in the inter>training periodsR you 6ust ha%e to lea%e it alone and <!ST. So ho- do you kno- .or sure i. you+%e o%ercompensated( Iecause the siSe o. a muscle is proportional to its strength, i. you+re stronger on your ne7t -orkout, you+%e o%ercompensated. So i. you complete more reps on the same e7ercise during the ne7t -orkout, you can 'e con.ident that you+%e o%ercompensated. ?note= there is some good research indicating that supplementing -ith creatine can optimiSe the reco%ery process. U#P!urope linkA

5n a &itness 5nstructor+s manual 5 ha%e 5 .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.

5tKs clear that in order to ma7imiSe muscle gro-th -e must .ind this inter>training s-eet>spot -here M"@5MUM 0<B;TH has 'een produced, and I!&B<! "T<B1H* starts to set in. This point in time is -hat 5+m calling 1B1.

;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.

1age 2 11

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

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>GH 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 H5T cycleA. Take a -eek o.. then go 'ack to the 5>day cycle. Simple. 5t 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.

1age 2 12

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Micro, Meso, And Macrocycles Keep Growing For Years!


This is the part o. the program that ensures that you -ill #!!1 gro-ing .or years and years to come8 " Luick de.inition 'e.ore -e proceed= Microcycle C " .ull -eek o. training Mesocycle C " .ull training cycle lasting 10 -eeks ?10 microcyclesA. *ou+ll take a -eek o.. a.ter one .ull Mesocycle Macrocycle C " 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 H5T 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 H5T cycles in that nerep range. Here are the THT rep ranges= H>12 reps F>10 reps D>H reps "ll these rep ranges are ":"IB 5C 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<C! positi%e .ailure some-here 'et-een the gi%en reps. B'%iously you+ll li.t a hea%ier -eight in lo-er rep ranges. To help you select the correct -eight .or each rep range, 5+m gi%ing you a .ree program that -ill ad%ise you -hat -eight you should 'e using. Simply input the -eight and reps completed .or each e7ercise and the calculator -ill tell you -hat -eight you should use .or all o. the THT rep ranges. $o-nload it here. ;e' %ersion here.

1age 2 14

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

The a'o%e diagram sho-s ho- to keep progressing .or years to come on THT. 5M1B<T":T8 *ou must 'e a-are o. the .ollo-ing point. There are e7ceptions to all o. the rep ranges in each cycle. &or e7ample, i. you+re currently on THT Volume in the F>10 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>H rep range. *ou+ll see that you are still ad%ised to do your -rist curls -ithin the H>12 rep range. $on+t -orry a'out this. 5t+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.

1age 2 1G

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

THT Volume Cycle

5 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, 5 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. 5t 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. 1<5M"<* .ocus and stimulation, and on other days they recei%e some S!CB:$"<* stimulation also. This, 5 'elie%e, is optimal .or gro-th and strikes a per.ect 'alance 'et-een under and o%er>training. 5n 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 H5T 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 ma7imiSe the amount o. time the 'ody is in an ":"IB 5C en%ironment. *ou must pro%ide ma7imum muscle stimulation in the minimum time possi'leR that+s e7actly -hat THT does8 <ip up those muscles Luickly, then get the hell outta there and rela7. Since -orkouts are kept short you MUST9 M"#! !V!<* <!1 CBU:T8 2 M"#! !V!<* S!T CBU:T8

1age 2 15

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Rules For The THT Volume Cycles


Train to positi%e &"5 U<! on each and e%ery set 1ick a -eight that .orces you to reach .ailure -ithin your chosen rep range in !V!<* single set i.e. train -ithin the "na'olic ;indo-. &or ne-comers to THT, that -ill 'e 'et-een H and 12 reps *ou+ll almost al-ays ha%e to lo-er the -eight on successi%e sets o. the same e7ercise. So i. you got E reps / D5l's on your .irst set o. preacher curls, you+ll use 55>D0 l's .or your second set to ensure that you reach .ailure 'et-een the H th Q 12th rep again. Cadence is as .ollo-s= <aise .or 1>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<B !$ loose .orm to kick in at the end o. a set -here practical and sa.e to do so e.g. 'ar'ell curls is a good choice, deadli.ts is V!<* I"$ one C strict .orm al-ays -ith deadli.ts. Take the amount o. rest 'et-een sets displayed in the rele%ant column in the -orkout logs. #eep this consistent throughout the cycle. Taking the same amount o. rest -ill allo- you to assess your progress accurately. $o-nload *our ;orkout ogs Here8 ?all e7ercises listed are clicka'le and -ill take you a tutorial on
ho- 'est to per.orm that e7erciseA

: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 1ack "'s to sha%e o.. all his un-anted .at. This is his &ace'ook pro.ile. This is his .ull testimonial article.

1age 2 1D

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

THT Volume Cycle


Here are the -eekly -orkouts .or the Volume Cycle= Monday C Shoulders Q Traps Tuesday C egs ;ednesday C Triceps, Iiceps, Q&orearms Thursday C Iack &riday C Chest Q "'s Stick to the a'o%e schedule as planned. ;hy( 5t+s 'est to keep GH 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 GH hour 'u..er 'et-een them. ;e also -ant to keep GH 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 siSe 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

1age 2 1F

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Monday C Shoulders Q Traps


SHOULDERS & TRAPS
$et $houlders

#eek 3 Rest %fter $et Rep Range #eight ) ) ) ) 5 5 5 5


5

Reps

3st "verhead Barbell *ress 5nd "verhead Barbell *ress )rd "verhead Barbell *ress 6th "verhead Barbell *ress 9
th

4 to 35 4 to 35 4 to 35 4 to 35 4 to 35 4 to 35 4 to 35 4 to 35 4 to 35

"verhead Dumbbell *ress

:th "verhead Dumbbell *ress ;th Dumbbell 'ateral Raises 4th Dumbbell 'ateral Raises <th Dumbbell !ront Raises 3=th Dumbbell !ront Raises
$et Traps

6 4 to 35 Rest %fter Rep Range #eight $et

Reps

3st Trap Bar $hrugs 7or dumbbell shrugs8 5nd Trap Bar $hrugs 7or dumbbell shrugs8 )rd Trap Bar $hrugs 7or dumbbell shrugs8 6th Trap Bar $hrugs 7or dumbbell shrugs8

5 5 5 5

35 to 39 35 to 39 35 to 39 35 to 39

1G sets in total today. 10 .or the shoulders and -e .inish -ith G .or the traps. G sets o. B%erhead Iar'ell 1resses -ith 4 minutes rest 'et-een sets to allo- to ma7imum .orce generation on each o. these sets. 5t -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'iliSation is taken out o. the eLuation XHY XEY. So .or these early sets, a machine -orks 'est. ;eKll use .ree -eights later in the -orkout to in%ol%e those sta'iliSer muscles. ".ter your Gth set take 4 minutes rest and per.orm 2 sets o. B%erhead $um''ell 1resses. This is .ollo-ed up 'y 2 sets o. $um''ell ateral <aises to .ocus a little more on the sidePlateral head o. the shoulders. ;e then .inish the shoulders 'y hitting the .rontPanterior head o. the shoulders -ith 2 sets o. $um''ell &ront <aises. ".ter G minutes rest -e 'last our traps -ith G sets o. Shrugs. &eel .ree to do $um''ell Shrugs instead o. using an actual trap 'ar i. you ha%enKt got access to one. :BT!= Ioth the rearP'ack delts and the traps get a lot o. -ork on any ro-ing mo%ement and during deadli.ts. 5t is there.ore %ery easy to o%ertrain these 'ody parts and end up getting no-here. *ou -ill notice no speci.ic rear delt mo%ements in THT, and Luite a lo- %olume o. trap -ork. This is as it should 'e .or optimal progress.

B%erhead Iar'ell 1ress 2 B%erhead $um''ell 1ress 2 $um''ell ateral <aises 2 $um''ell &ront <aises 2 Shrugs
1age 2 1H Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Tuesday C egs
LEGS $et 3st 5nd )rd 6th 9th :th ;th 4th
$et

'egs
$2uats $2uats 'eg *ress 'eg *ress $tiff 'eg Deadlifts $tiff 'eg Deadlifts 'eg >tensions 'eg 0urls

#eek 3 Rest Rep %fter $et Range #eight Reps ) ) ) ) ) 5 5 ) 4 to 35 4 to 35 4 to 35 4 to 35 : to 4 : to 4 4 to 35 4 to 35


Reps

0alves
$tanding +achine 0alf Raises

Rest Rep %fter $et Range #eight 5 5 done/ 4 to 35 4 to 35 4 to 35

<th

3=th $tanding +achine 0alf Raises 33th $tanding +achine 0alf Raises

Start the -orkout -ith 2 sets o. sLuats and then mo%e on to leg presses. ".ter 2 sets to .ailure o. sLuats, sta'iliSation 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"@5M" .orce output i.e. none o. your strength is di%erted a-ay to the issue o. sta'iliSation. " 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 ?1C1A 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 2 eg 1ress 2 Sti.. eg $eadli.ts 2 eg !7tensions 2 eg Curls 2 Cal. <aises

1age 2 1E

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

;ednesday C 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. 5 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. 1ush $o-ns, .ollo-ed 'y 2 sets o. Ca'le Ient B%er Tricep !7tensions, and -e end -ith 2 sets o. -hat 5 call McManus 1ushdo-ns. Take at least 4 minutes rest 'e.ore 'lasting your 'iceps8 ;e start -ith 4 sets o. the most e..ecti%e 'icep e7ercise there is= Ca'le 1reacher Curls. 5 ha%e come to this conclusion not 6ust through personal e7perience 'ut the .act that this e7ercise is uniLue in that it places 100T resistance on the 'iceps at the point o. peak contraction. ;hen per.orming 'ar'ell curls .or e7ample, the resistance has almost completely .allen o.. 'y this position and you are simply resting
1age 2 20 Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

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. !V or Curl Iar Curls. ;e .inish our 'icep routine -ith a set o. Seated 5ncline $um''ell Curls. Take 2 minutes rest and hit the 'rachialis at the side o. the arm. ;e do this -ith 1in-heel Curls. This -ill add e7tra thickness to your arms and also correct any im'alance in siSe '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 0o slam do-n a protein shake and rest8

$ecline Tricep !7tensions 2 Tricep 1ush $o-ns 2 Ca'le Ient>B%er Tricep !7tensions 2 McManus 1ush $o-n 2 Ca'le 1reacher Curls 2 Straight Iar'ell Curls 2 !V Iar Curls 2 Seated 5ncline $um''ell Curls 2 1in-heel Curls 2 Iar'ell ;rist Curls

1age 2 21

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Thursday C Iack

BACK $et 3st 5nd )rd 6th 9th :th ;th 4th Back
Deadlift Deadlift Deadlift $eated 0able Rows $eated 0able Rows $eated 0able Rows
Unilateral "ne?arm Dumbbell Rows Unilateral "ne?arm Dumbbell Rows

#eek 3 Rest Rep %fter $et Range #eight Reps ) ) ) 5 5 )


,

6 to : 6 to : 6 to : 4 to 35 4 to 35 4 to 35 4 to 35 4 to 35

done/

".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 C 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 <o-s. 5. you cannot do Ca'le <o-s, do Ient>B%er Iar'ell <o-s. )BptimiSed .ormO really -orks 'est .or 'ent o%er 'ar'ell ro-s. 1lease see my %ideo here. ;e .inish -ith 2 sets o. Unilateral $um''ell <o-s, -hich simply means -e -ork one arm at a time. 5 ad%ise you to start -ith your strongest side .irst to allo- the -eaker side a little more time to reco%er .rom the .atigue o. pre%ious sets.

$eadli.t 2 Seated Ca'le <o-s 2 $um''ell <o-s

1age 2 22

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

&riday C Chest Q "'s


CHEST & ABS $et 3st 5nd )rd 6th 9th :th ;th 4th
$et

0hest
!lat Barbell Bench *ress !lat Barbell Bench *ress Incline Barbell Bench *ress Incline Barbell Bench *ress *ec Deck or 0able 0rossovers *ec Deck or 0able 0rossovers Deep Dips Deep Dips

#eek 3 Rest Rep %fter $et Range #eight Reps 5 ) 5 ) 5 ) 5 ) 4 to 35 4 to 35 4 to 35 4 to 35 4 to 35 4 to 35 4 to 35 4 to 35


Reps

%bs
,neeling 0able 0runches ,neeling 0able 0runches ,neeling 0able 0runches Decline $it?ups Decline $it?ups #eighted Reverse 0runches #eighted Reverse 0runches

Rest Rep %fter $et Range #eight 5 5 ) 5 ) 5 done/ 35 to 39 35 to 39 35 to 39 4 to 35 4 to 35 4 to 35 4 to 35

3st 5nd )rd 6th 9th :th ;th

;e start -ith the .undamentals o. a great chest -orkout= The Iench 1ress. 1er.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 1ec $eck 'rings the pecs into their 1C1 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 1eak Contraction 1oint. "ny e7ercise that achie%es this is good. Some gyms are eLuipped -ith seated crunch machines, -hich .it the 'ill %ery -ell. 0o 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 5 outline in this article.
Iench 1ress 2 5nc. Iench 1ress 2 1ec $eck 2 $eep $ips 2 #neeling Crunches 2 $ecline Sit>Ups 2 <e%erse Crunch
1age 2 24 Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

THT H.I.T. Cycle


5 re.er to this cycle as the H5T cycle ?High 5ntensity TrainingA 'ecause it+s 'ased on programs 'y "rthur Jones, !llington $arden, and Mike MentSer -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. 0enerally 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. 1lease stick to the -orkout as outlined. *ou+ll do 2 7 M"SS 1H"S! -orkouts. *ou+ll per.orm these -orkouts on a Monday and ;ednesday. This is .ollo-ed 'y 1 7 CB:SB 5$"T5B: session on &riday ?so called 'ecause o. its similarity to the late Mike MentSer+s consolidation routineA. ;ithout 'ela'oring the point, this shorter -orkout helps -ith systemic reco%ery, helps o%ercome plateaus, and hits small sta'iliSer muscles.

1age 2 2G

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

M"SS 1hase ;orkout > Monday Q ;ednesday

2et MASS WORKOUT

Week 1 Monda$

*st ,nd .rd >th ?th @th Ath Bth

LEG2 2/uats = 2/uats = !HE2( 7ench Press 7ench Press !)L-E2 !alf Raises !alf Raises )72 ,neeling 0able 0runches ,neeling 0able 0runches 2H&5L<ER2

RE2( )F(ER 2E( REP R)'GE #eight 4 mins H to 12 4 mins H to 12 2 mins 4 mins 2 mins 2 mins 2 mins 2 mins 2 mins 2 mins 2 mins G mins 2 mins 4 mins 2 mins 4 mins 2 mins 2 mins $one8 H to 12 H to 12 12 to 15 12 to 15 12 to 15 12 to 15 H to 12 H to 12 H to 12 H to 12 H to 12 H to 12 H to 12 H to 12 12 to 15 12 to 15 H to 12

Reps

Cth "verhead *ress *Dth "verhead *ress ** *,th


th

L)(2 $eated 0able Rows $eated 0able Rows 7%!EP2

*.th !a"le Preacher !url *>th !a"le Preacher !url

(R%!EP2
*?th 0able Bent?"ver Triceps >tensions@ *@th 0able Bent?"ver Triceps >tensions@

(R)P2
*Ath 2hrugs *Bth 2hrugs *C
th

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

5M1B<T":T= These !@"CT e7ercises ha%e 'een care.ully chosen. &urthermore, the B<$!< they are
listed in has 'een speci.ically designed to a%oid -orking synergists and .i7ator muscles prior to the agonist or prime mo%er ?though it+s not possi'le to completely eliminate thisA. &or e7ample, you shouldn+t -ork your triceps 'e.ore per.orming a 'ench press or e%en an o%erhead press. &urthermore, 5 ha%e 'u..ered shoulder, chest, and triceps sets -ith other 'ody parts. This -ill allo- ma7imum recuperation 'et-een these e7ercises that tend to con.lict -ith each other, allo-ing you to per.orm at your 'est in all o. these mo%ements. So, although the e7ercise seLuence may seem a little strange, please, :B T;!"#5:08 <oughly speaking, it also -orks .rom large to small 'ody partsR this is the 'est -ay to train .or strength and siSe.

1age 2 25

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Click on the links 'elo- .or e7ercise tutorials...

SLuats 2 Iench 1ress 2 Cal. <aises 2 #neeling Ca'le Crunches 2 B%erhead 1ress 2 Seated Ca'le <o-s 2 Ca'le 1reacher Curls 2 Ca'le Ient>B%er Tricep !7tensions 2 Shrugs 2 $um''ell ;rist Curl

Being 43 years old with 3 kids, this is the first time Ive had 6 pack abs and its A !"#$!% I told a co&ple of moms abo&t what Id been doing, and they insisted on seeing the res&lts' (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 Id had this information 01 years ago, thanks $ark%%%2

1age 2 2D

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Consolidation ;orkout C &riday


2et CONSOLIDATION WORKOUT Friday Week 1

7)!4 E&6erallF
*st <eadlifts ,nd <eadlifts .rd >th ?th @th Ath Bth Cth *Dth **th *,th *.th *>th *?th *@th

RE2( )F(ER 2E( REP R)'GE #eight 4 mins G to D 4 mins G to D 4 mins 4 mins 4 mins 4 mins 4 mins 4 mins 4 mins 4 mins 4 mins 4 mins 4 mins 4 mins 4 mins $one8 H to 12 H to 12 H to 12 H to 12 H to 12 H to 12 H to 12 H to 12 H to 12 H to 12 H to 12 H to 12 H to 12 H to 12

Reps

(R%!EP20 2H&5L<ER20 1 !HE2( Deep DipsA Deep DipsA &6erhead <um""ell Press &6erhead <um""ell Press +c+anus *ushdown +c+anus *ushdown 7%!EP2 1 L)(2 $eated 0able Rows Barbell 0urls Barbell 0urls Palms 5p Pull <owns LEG2 Leg Presses Leg Presses Leg E8tensions Leg !urls

5n contrast to the Mass 1hase -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'iliSers during compound li.ts. :ot only do these muscles contri'ute to &U muscular de%elop, they also help pre%ent training plateaus. 5. your sta'iliSing muscles are under> de%eloped, you may plateau on certain li.ts -here they come into play. The Iody is split into G Sones .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 2 $eep $ips 2 B%erhead $um''ell 1ress 2 McManus 1ushdo-n 2 Seated Ca'le <o-s 2 Iar'ell Curls 2 Close>0rip 1ulldo-ns 2 eg 1ress | Leg Extensions | Leg Curls

1age 2 2F

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

How To Warm-Up For THT Workouts


*our THT -orkouts MUST 'e preceded 'y an adeLuate -arm>up. ;hy is it so important( *ou simply don+t ha%e access to 100T 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(

<aise your 'ody temperature <aise your pulse Mo'ilise the 6ointsPincrease syno%ial .luid 1re%ent 5n6ury "cclimate to li.ting hea%y loads ?'oth physically and mentallyA

There are many -ays to -arm up. 0etting 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"@5M" * 'ene.it your 'ody'uilding -orkout. Typically, there are 4 components o. a -arm up= 1ulse <aiser Joint Mo'ility Stretching Ho-e%er, as Muscle Hackers -e can scratch Nstretching+ o.. our list. ;hy( Stretching a muscle can cause it to temporarily -eaken. This is sometimes re.erred to as )Stretching> 5nduced &orce $e.icitO. ;hile athletes -ith di..erent goals can and SHBU $ stretch, -e shouldn+t and don+t need to. 5. 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 5+m a'out to descri'e and omitting the stretching component.

1age 2 2H

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Here+s the point= -e can mo'iliSe 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= ?B1T5B:" A 2>4 minutes o. light>moderate aero'ic acti%ity e.g. cross trainer. This is your Npulse raiser+. 5 personally don+t 'other -ith this component, 'ut such a lo- intensity acti%ity -on+t do you any harm either. ;"<M>U1 S!T 1= 10 reps at 50T 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. <est .or 1 minute. ;"<M>U1 S!T 2= G>5 reps at a'out F0>F5T o. your .irst -orking set <est a minute. ;"<M>U1 S!T 4= 1 or 2 reps at E0T o. your .irst -orking set. <est a minute. :o- per.orm your .irst -orking set &or hea%y li.ts like deadli.ts, sLuats, and leg presses, you+ll a'solutely :!!$ to per.orm all 4 -arm>up sets. ;hen starting a -orkout -ith a smaller 'ody part like 'iceps, 2 -arm>up sets -ill usually su..ice. 1er.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. Ho-e%er, .or the .ull>'ody H5T -orkout, the initial -arm>up sets and -orking set o. sLuats is su..icient to get the -hole 'ody -armed>up. :o-, -hen you+re done -arming up you possess a short>term Luality that you must use immediately C you are at your ST<B:0!ST8

1age 2 2E

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Start With The Heaviest Weight First ReverSE-pyramid training


$oes it make sense to start your -orkout at a light -eight and gradually 'uild up to your ma7imum li.t( 5t doesn+t. 5tKs actually counter>producti%e .or the .ollo-ing reason9 The only time that you ha%e 100T o. your strength intact is at the %ery start o. a -orkout. This 'eing true, -e can then say that you should 'egin each -orkout -ith the hea%iest -eight you can li.t ?a.ter your -arm>up o. courseA. Some people ha%e thought it 'est to )-ork upO to their hea%iest li.t. Iut i. you do a num'er sets 'e.ore this ma7 li.t, it ;B:+T actually 'e your hea%iest li.t. Here+s -hy9 ;ith each successi%e set you make .urther 5:<B"$S into your strength. Iy the time you get to that last set, the -eight you li.t -on+t 'e the hea%iest -eight you can handle in that e7ercise. So you+ll 'e .ooled into thinking that this is your top -eight -hen it isn+t > and 'y Luite a large margin. 5t should 'e o'%ious then that this is an ine..ecti%e -ay to train. 5. you are currently 'uilding up to your hea%iest -eight during your -orkouts, you need to & 51 it on its head i.e. .rom pyramid>style training, to a <!V!<S!>pyramid C 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. 5. you+re 'icep curling 20kg, you+ll only need to drop 'y 1>2 #g+s 'et-een sets. 5. you+re 'enching 100kg, you+ll need to knock o.. any-here .rom 5 to 10 kgs 'et-een sets. 0enerally speaking, a 5>10T drop usually -orks great. So you start -ith 100T 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 100T, 'ut Z100T. This is BV!<compensating. So 'y the time you per.orm this same -orkout again, you+ll notice that your ma7 strength has no- increased i.e. you+%e gotten stronger and can handle more -eight andPor reps. :o- all you ha%e to do, my .riends, is keep doing it8 #eep progressing. "dding more -eight to the 'ar andPor per.orming more reps in successi%e -orkouts is the 1 .undamental that guarantees muscle gro-th.

:e- *ork Model Johnny $isogra > 'e.ore pic top le.t. "ll pics to the right are his a.ter pics. 1age 2 40 Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

The Key - Progressive Overload


!%erything -eK%e discussed in the 'ook so .ar counts .or :BTH5:0 i. you get this part -rong. ;e already co%ered the concept o. BV!< B"$ in the K5ntensityK section. et+s recap... There is a point in a set -here the 'odyKs N0ro-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 KB%erloadK. So -hat is 1<B0<!SS5V! o%erload( 1rogressi%e o%erload simply means that you can+t keep li.ting the same -eights .or the same num'er o. reps .rom -orkout to -orkout. 5n short, you must continually... ...seek to increase the amount o. -eight andPor reps completed during any gi%en set in each successi%e -orkout. So i. you completed E reps o. 50l's to .ailure on your .irst set o. Ca'le 1reacher Curls, ne7t -eek you must aim to reach .ailure on the 10th rep or higher on the .irst set. ;hen you can complete 12 reps at 50l's, you increase the -eight .or your ne7t -orkout. 5. you can+t complete at least H reps, the -eight is too hea%y and you should ad6ust and go lighter ?assuming you are training in the H>12 rep rangeA. 1lease 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 <!" reason 'ehind many plateaus. *ou should only increase the load M"<05:" * to ensure ongoing gains. My rule o. thum' is 'asically to increase the load 'y 5T>10T. 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 1lease note that the THT rep>ranges 5 am a'out to introduce are not pulled out o. thin air, nor are they 'ased on tradition. <eaching .ailure in this -indo- ensures that the adaptations you .orce the 'ody to make are ":"!<BI5C, MUSC !>IU5 $5:0 adaptations. <ead on to disco%ery more a'out this principle -hich 5 call the "na'olic ;indo-8

1age 2 41

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

The Anabolic Window And Time Under Load


$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 specialiSes 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 ":"!<BI5C adaptation o. increasing the siSe o. its muscle .i'ers, in particular, the .ast t-itch .i'ers. This is in contrast to say increasing the num'er o. mitochondria in the slo- t-itch muscle .i'ers ?the result o. cardioPaero'ic trainingA. B'%iously then -e must train in a -ay that M"@5M5V!S anaero'ic adaptations. ;ith me so .ar( 0ood. Marathon>length gym sessions, long intense cardio -orkouts, light -eights, 20 sets>per>'ody>part and so on, are all recipes .or disaster8 <emem'er, a speci.ic type o. stimulus produces a speci.ic type o. adaptation. *our goal o. increasing your muscle mass must 'e approached intelligently and scienti.ically, especially i. you -eren+t 'lessed -ith killer 'ody'uilding genetics ?see here .or more on 'ody'uilding geneticsA. So, -hat do 5 mean 'y )The "na'olic ;indo-O( ;hat 5 mean 'y this is that there is a certain duration that a set should last to ensure that you are actually stimulating muscle gro-th. *ou -ill sometimes hear this re.erred to as NTime Under Tension+ or NTime Under oad+. The con%entional -isdom is 'asically this9 5n order to train .or muscular gro-th, you must keep -orking sets 'elo- E0 seconds at a ma7imum. *our last, teeth>grinding, rep should occur 'e.ore E0 seconds is up. Ho-e%er, this is an U11!< 5M5T, not a target to reach .or. 5n THT -e understand that muscle gro-th can 'e stimulated .rom sets lasting 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. 5. 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. <eaching .ailure in a rep range that+s too high= ;ill only recruit our gro-th .i'ers .or a small part o. the set C the %ery end ;ill cause the set to terminate prematurely 'ecause the 'uildup o. lactic acid 'ecomes too .atiguing and un'eara'le ?this is )the 'urnOA
1age 2 42 Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

;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 siSe gains 'ecause= "lthough you ;5 recruit the reLuired muscle .i'ers and limit .atiguing lactic acid, something -ill :BT 'e optimiSed C )<ate CodingO. <ate coding is simply the &<!UU!:C* o. the signal that is sent to the motor units to contract. 5ncreased coding means a higher .reLuency o. signals. " higher .reLuency allo-s the muscle to generate more &B<C!. Training at %ery lo- rep ranges or a lo- NTime Under oad+ doesn+t gi%e this a chance to happen. So 5 hope all o. the a'o%e clears up -hat the NTHT "na'olic ;indo-+ is and -hy you shouldn+t train in either %ery lo- or %ery high rep ranges. THT -ill al-ays target that s-eet spot in the middle and optimiSe your potential .or gro-th8 The a'o%e in.ormation has led intelligent 'ody'uilders to conclude that they must use a repetition range that ma7es at a'out 12 reps per set. 5. you are training in the H>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. 5n other cycles o. THT you -ill -ork -ithin a D>H rep range. This -ill .orce positi%e .ailure any-here 'et-een 1H 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 B1T5M" * -ithin the ":"IB 5C ;5:$B;. To conclude, keep your sets short and intense. *ou+ll soon -itness the &"ST!ST muscle gro-th you+%e e%er had8 5 state on the co%er that you+ll e7perience V5S5I ! 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

1age 2 44

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

The Ultimate Muscle-Building Cadence


Many studies, including this one X12Y, ha%e sho-n that .or impro%ing strength and siSe at an optimal rate, you should li.t a -eight Luite Luickly and lo-er it more slo-ly. 1ushing a -eight at almost ma7imal speed produces a 'etter stimulus .or changes in strength and siSe. 5K%e long recommended to my readers a li.ting speed o. around 1 second, 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.H 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 5 theoriSed 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 1B;!<&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 0<!"T!< the potential gro-th stimulation8

Momentum( "re you thinking that this kind o. result could 'e caused 'y simply producing e7tra momentum( :ot so. This is someting that 5+%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 too light. That+s your pro'lem, not the speed o. e7ecution. 5. 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. 0et your -eights right, then do this8 So on THT aim .or a 1 second li.t, 2 seconds lo-ering cadence.

1age 2 4G

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Optimum Rest & Recovery Between Sets


There is something that you SHBU $ 'e doing 'et-een sets to M"@5M5V! your siSe and strength gains8 Something so simple it+s shocking8 5t 5S:+T stretching ?'ad ideaA, posing, .le7ing, or any .orm o. cardio -hatsoe%er. 5t is simply restingPchillingPdoing nothing. &urthermore, i. you+re training .or ma7imiSing strength and siSe, 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, H>-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 siSe. 5 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. 5t 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. 5. 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. <emem'er, this is 'ody'uilding, not an endurance contest. There.ore strategies like )super>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"@5M" * o%erload the muscle. This 'eing the case, supersets are counterproducti%e. The message is this= Hit it hard. Then rest.
1age 2 45 Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Compound And Isolation Exercises Produce Superior Results


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 5 go any .urther, let me make it crystal clear that compound mo%ements are an a'solute reLuirement8 5+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+ Sones, e7cluding the so>called Kin.eriorK isolation mo%ements. Uuick 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 1ress your -ay to 'ig 'iceps8 5+%e read a lot o. these types o. articles that 'ash isolation e7ercises. They all sound the same. 5t usually goes something like this9 )5. you -ant 'ig muscles, 'icep curls -on+t do it. :either -ill lateral raises and the like. 5. 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. 5t 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. 5. 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. 0ro-th Hormone, Testosterone, and 50&>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

1age 2 4D

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

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. ma7imiSing hormonal response -ith 'asic compound mo%ements, is B"$!$ -ith erroneous assumptions and is Luite simply incorrect. Iut 5 -ant to reiterate this= compound mo%ements are essential8 5t+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. 5n 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 5 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. 5. 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= ?1A The );!"# 5:#O !..ect. 5. 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 intended to -hen you selected this e7ercise8 ?2A The )$5 UT5B:O !..ect. Compound e7ercises -ork MU T51 ! MUSC !S to a 5M5T!$ degree, -hereas an isolation e7ercise can -ork a S5:0 ! MUSC ! to its M"@5MUM degree. Think a'out it, a compound mo%ement $5 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.

1age 2 4F

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

&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. 5n contrast, the pullo%er machine directs 100T o. the load to the lats, it -orks the muscle in harmony -ith its .unction ?100T muscle .i'er recruitmentA, and places ma7imum resistance in its ma7imally contracted position or 1eak Contraction 1oint. My point is this= .or an all round -orkout, -hy not use 'oth o. the a'o%e e7ercises( ?4A The ):B 1C1O !..ect. The 1C1 or 1!"# CB:T<"CT5B: 1B5:T is the point in any e7ercise -here you kno- you can recruit 100T o. the a%aila'le muscle .i'ers. 5. 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 1ec $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 1C1 .or the 'iceps and i. your e7ercises don+t in%ol%e this position, you aren+t stimulating the 'iceps ma7imally. Ca'le 1reacher 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. TH5C#!< 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. 1ut simply, an isolation e7ercise -ill pro%ide a more CBM1 !T! stimulation o. the .i'ers o. the muscle trained8 5n summary, -ill your ne7t .e- pounds o. muscle gro-th come .rom hitting as many muscles as possi'le in 1 mo%ement( 5t 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 1ro.ile 2 This is his Iodyspace 1ro.ile.

1age 2 4H

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Muscle Confusion
" Luestion that pops up .rom time to time goes something like this , [Mark, 5K%e 'een told that 5 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. 5Km 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. 0reat8 1erhaps this [muscle con.usion[ thing is real and e..ecti%e8 Iut do muscles get con.used( :o. et me e7plain... 5. 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 !@1 B$5:08 ;hile there is no dou't that they are getting stronger, the ma6ority o. these [gains[ are due to the ner%ous system learning the mo%ement and increasing its a'ility to generate greater le%els o. .orce. :o-, that is o'%iously at the e7treme end o. the spectrum. Ho-e%er, the same thing is still happening e%ery time a more e7perienced li.ter changes hisPher routine > 6ust to a lesser degree. This is -hat has led many to conclude that changing to a ne- routine e%ery .e- -eeks ?e%en as little as 2 -eeksA is the 'est -ay to proceed. 5 say itKs counterproducti%e. S-itching your routine too o.ten means that those initial -eeks o. training are going to 'e mostly a'out making ne- neural adaptations, not genuine strength ?and siSeA increases. This can 'e a huge -aste o. your time and e..ort. 5tKs per.ectly ok, and e%en to 'e e7pected, that a.ter a .e- -eeks o. training the rate o. strength increase starts to slo- do-n. This shouldnKt 'e alarming to the intelligent 'ody'uilder. <ather it should 'e accepted and -elcomed 'ecause you are secure in the kno-ledge that you are no- making <!" increases in strength and there.ore siSe. 5. you already kno- that training to the outer limits o. your current strength is necessary to stimulate increases in siSe and strength, this should make per.ect sense. &or e7ample, i. you can generate 100 units o. .orce in a particular e7ercise 'ecause you are accustomed to the mo%ement, it -ould 'e counterproducti%e to drop it .or something else.
1age 2 4E Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

5. you did su' it .or an e7ercise that youKd ne%er done 'e.ore, you may only 'e a'le to generate H0 units o. .orce until such times as your ner%ous system learns to master the mo%ement. 5. 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 siSe. ?"'o%e [units[ are ar'itrary and are used only to illustrate the point 'eing madeA. 5. 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 5t makes a BT more sense to really master a mo%ement ?neurally speakingA and #!!1 1USH5:0 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 1sychological reasons. :e- e7ercises keep you moti%ated. 5. you 'ecome 'ored o. your -orkout, youKre not going to gi%e it 100T any-ay. ?2A 1lateaus. ;hile the THT trainee -ill e7perience these less than others, plateaus may still occur .rom time to time. 5tKs 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. 5. you -ere still making strength gains, thereKs no reason to stop per.orming an e7ercise. 5n .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<!:0TH 0"5:S. Muscles donKt get con.used. 5. your current routine is recruiting all the muscle .i'ers .or a gi%en 'ody part, then using a neroutine canKt impro%e upon this since there are no additional .i'ers to recruit ?assuming all other .actors are eLualA. !ither youKre recruiting all the a%aila'le .i'ers and stimulating them to gro- or youKre not. 5tKs that simple. Iy sticking to a small num'er o. e7ercises that in%ol%e all the .i'ers, you can 'e con.ident that you -ill continually get 'igger and stronger. The common 'elie. that i. you continually use the same e7ercise your 'ody -ill [get used to it[ and 6ust stop progressing, has no 'asis in reality. 5. you .ind this happening more o.ten than it should, you need to ask yoursel. in all honesty, [$id 5 <!" * 6ust gi%e 100T in that last set([ 5. youKre like the ma6ority o. people in gym these days, you didnKt e%en come close to it. *ou can con%ince yoursel. that the e7ercise or routine no longer -orks and that you need to change it. "nd yes youKll e7perience those phony gains in the early -eeks. Iut in terms o. <!" strength gains and <!" siSe gains, youKll 6ust 'e spinning your -heels.

1age 2 G0

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

% firml$ "elie6e that (otal 2i8 Pack )"s is the "est fat loss and si8 pack a"s product on the market. % know what $ouGre thinking+ Of course you do Mark, you wrote it. &k ok0 % get it. #ithout getting into detail a"out the "ook E$ou can see all that on the (2P) page hereF let me show Hust some e8amples of RE)L success stories who ha6e reported "ack to me after the$ tried the s$stem. Let me stress once again that all MuscleHack and (otal 2i8 Pack )"s testimonials are *DDI genuine. People0 of their own accord0 send me their pics and a message of thanks after the$G6e 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. (hatGs 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 didnGt know that0 did $ou9 #hat a scam: %tGs totall$ unethical and here at MuscleHack0 %Gll ha6e '&'E of it: %n contrast to all that nonsense0 hereGs some RE)L L%FE testimonials...

It was the precision with which yo&r ("3A program o&tlined everything that enabled me to finally get down to 4'56 bodyfat at 786 lbs and a 30 inch waist' I9m aro&nd 776 bodyfat in the after photo' I don9t have one when I was 4'56' !ither way I9m s&re yo& will agree that my res&lts are impressive' 3eople 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' $ark thank yo& very m&ch, I9m gratef&l'2 <arshan #eerasinghe. !olom"o0 2ri Lanka 'ote+ <arshan has "een kind enough to lea6e his email address in case an$one wants to contact him for 6erification of these claims. "igdarshanLgmail.com

1age 2 G1

Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

I started my transformation at 746 body fat and weighing 47 kg:011lbs' I started (otal "i; 3ack Abs which got me down to 716 Body )at' I also <AI/!, aro&nd 8kg:7='4lbs of m&scle d&ring this process and I have a si;>pack for the first time of my life' $y whole life changed' $y ?ob went better then ever' $y relationship and se;>life also improved very m&ch' (he feedback from the people aro&nd me was ama@ing' 3eople 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 41A years of age'B )rmin0 a >@ $ear old gu$ from German$

!ven in my yo&th I never had abs% (he big motivator with ("3A 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 ("3A I was 071 po&nds Cs&rprise, I gained weight after prior catabolic e;pos&re to 3>41-D and aro&nd 01>006 Body fat' It did take me almost = months to achieve my res&lts, however, I only did 6 total sessions of cardio Ccardio s&cksD' $y 2 after2 pics are of me at 5'=6 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'B Mohn <isogra0 7)0 ')2M0 !P(0 Model. 'J0 52). &wner0 2$nthesis )thletic 2$stems.com

("3A worked great% I was 7'=6 body fat leaner at this competition than the last one, pl&s I felt 711 times better' I didnt feel e;ha&sted like before' I placed better than ever% I believe if I had started the ("3A a few weeks earlier, Id have won it% E!dF Brandi 3laced 0nd In (his Gomp H It as (he )irst (ime "he9d !ver Beaten AnyoneI Another great part is that I didnt lose any m&scle' All the girls backstage were complaining abo&t all the fish and asparag&s theyd 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


1age 2 G2 Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

Jacked 'N' Ripped! (members only site)


How would J&5 like to+ &"literate "lu""er 1 set a 'E# 7&<J F)( 2E( P&%'( 3 and keep it F&R L%FE: )nd at the same timeO Pack on muscle and strength like 'E-ER"efore: #ouldnGt it "e nice to 2(&P the endless c$cles of "ulking and cutting once and for all9 'ow $ou can accomplish 7&(H at the same time and go <%RE!(LJ to $our goal le6el of muscle mass and "od$ fat in one continuous phase: The Build & Burn code has been CRAC !" and is ready for release to the #ublic$ 7ut Macked ;'G Ripped is not Hust 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 maHor 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. AndTheres More! MnR also contains the following 7&'52 2E!(%&'2+ How to eat )'J(H%'G and sta$ lean: E%Gm not kiddingF How to use MnR to sta$ lean fore6er )ndO FREE copies of "oth Total %i& 'ack Abs and (he Ar(s Blast !&#eri(ent Re)ealed worth PA@.CC:

Get AlL The Details About The Member's Site and Discover How To Sign Up Here!
1age 2 G4 Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

%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"Hect;s arms "$ half an inch in * week: EGet Jour !op$ HereF )s $ou will see0 some people reached this target0 some did e6en "etter: Greg Magisana0 4ingaro$0 Queensland0 )ustralia. AINED !CM" #r $%& INCHES!
)Hello Mark. 5 ha%e .inished the Ilast "rms <outine and 5 am happy to say that it has -orked. My measurements -ere as .ollo-s9 Ie.ore they -ere 4Gcm rela7ed and 4Dcm .le7ed. 5t didn+t change at all until the Gth day a.ter-ards -hen they seem to ha%e gro-n o%ernight. :o- the .inal measurement is 45cm rela7ed and a huge di..erence .le7ed come to 4Hcm . 5 can see the di..erence in the

siSe and my muscle seems to 'e more solidPharder -hen .le7ed. Thanks again. O

!raig. 2$dne$0 )ustralia.

AINED 1%'CM" which is &-ER *R, an %'!H:

)Hey Mark. e.t arm 'egan at 2Ecm and .inished up at 40.4cm. <ight arm 'egan at 40cm and gre- to 41.5cm C also taken on Monday. Xed. this -as D days a.ter the -orkoutY 5 .ound the cadence a really good -ay to train to .ailure C 5 -as so concentrated on counting those inter%als that it meant 5 trained to true .ailure 'ecause 5 didn+t kno- -hat rep 5 -as on. The static .ailure -as <!" tough to gi%e 100T 'ut 5 de.initely .ound it ga%e me a deep 'urn in the 'icep .or at least 10 minutes a.ter 5 had completed the set ?something not usually e7perienced .or meA. Thank you so much .or the opportunityO.

Mark in !heltenham0 54.


)Hi Mark

AINED 1(! INCH!

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 5 ha%e gained 1P2 inch on 'oth.O

C 5C# H!<! TB 0!T *BU< CB1* B& TH! N"<MS I "ST !@1!<5M!:T+ :B;8
1age 2 GG Copyright 3 2014 MUSC !H"C# T$.

MuscleHack.com

Targeted Hypertrophy Training 5.1

X1Y !..ect o. resistance training %olume on strength and muscle thickness. Starkey $I, 1ollock M ,
5shida *, ;elsch M", Irechue ;&, 0ra%es J! et al. Med Sci Sports !7erc 1EEDR2H=1411>1420. X2Y <elationship 'et-een indices o. knee e7tension strength 'e.ore and a.ter training. Vincent #, $e Hoyos $, 0arSarella , Hass C, :ordman M, 1ollock M. Med Sci Sports !7erc 1EEHR40?5 Suppl.A=S1D4. X4Y The e..ect o. -eight training %olume on hormonal output and muscular siSe and .unction. Bstro-ski #J, ;ilson 0J, ;eather'y <., Murphy 1;, ittle "$. J Strength Conditioning <es 1EEFR11=1GH>15G. XGY Single %ersus multiple sets in long term recreational -eightli.ters. Haas CJ, 0arSarella , $e Hoyos $, 1ollock, M . Med Sci Sports !7erc 2000R42=245>2G2. X5Y Strength training= single %ersus multiple sets. Carpinelli <:, Btto <M. Sports Med 1EEHR2D?2A=F4>HG. XDY Strength training methods and the -ork o. "rthur Jones. Smith $ Q Iruce> o- S.S. Journal o. !7ercise 1hysiology online. F ?DA= 52>DH. XFY Single %s. multiple sets o. resistance e7ercise .or muscle hypertrophy= a meta>analysis. #rieger J;. J Strength Cond <es. 2010 "prR2G?GA=1150>E. XHY The !..ecti%eness o. <esistance !7ercises 1er.ormed on Unsta'le !Luipment. ;illardson, Je..rey M. MS. Strength and Conditioning Journal. 2D?4A=F0>FG. 200G. XEY Maintenance o. !mg "cti%ity and oss o. &orce Butput ;ith 5nsta'ility. "nderson #0, Iehm $0. J Strength Cond <es. 200G "ugR1H?4A=D4F>G0. X10Y Strength increases in upper and lo-er 'ody are larger -ith longer inter>set rest inter%als in trained men. de Salles I&, Sim^o <, Miranda H, Iottaro M, &ontana &, ;illardson JM. J Sci Med Sport. 2010 JulR14?GA=G2E>44. !pu' 200E Bct F. X11Y :ational Strength and Conditioning "ssociation recommend H>12 reps per set -hen speci.ically targeting muscle hypertrophy http=PP---.nsca>li.t.orgP X12Y !..ect o. di..erent pushing speeds on 'ench press. 1adulo J, Mignogna 1, Mignardi S, Tonni &, $KBtta%io S. 5nt J Sports Med. 2012 MayR44?5A=4FD>H0. !pu' 2012 &e' H. X14Y Strength increases in upper and lo-er 'ody are larger -ith longer inter>set rest inter%als in trained men. de Salles I&, Sim^o <, Miranda H, Iottaro M, &ontana &, ;illardson JM. J Sci Med Sport. 2010 JulR14?GA=G2E>44. !pu' 200E Bct F. X1GY !le%ations in ostensi'ly ana'olic hormones -ith resistance e7ercise enhance neither training> induced muscle hypertrophy nor strength o. the el'o- .le7ors. ;est $;, Iurd :", Tang J!, Moore $<, Staples ";, Hol-erda "M, Iaker S#, 1hillips SM. J "ppl 1hysiol. 2010 JanR10H?1A=D0>F. !pu' 200E :o% 12.

1age 2 G5

Copyright 3 2014 MUSC !H"C# T$.