The Home of Muscle Growth | MuscleHack

Calories To Build Muscle Calculator

Mark McManus — Mon, 30 Jan 2012 06:37:48 +0000

This is probably one of the most useful posts ever here at MuscleHack. While most sites will tell you how to work out how many calories you need to build muscle, or how much protein you’ll need, the Hack goes one step further and gives you a free calculator that will do all the complicated [...]

The Week From Hell

Mark McManus — Thu, 22 Dec 2011 13:38:58 +0000

Short post here just to give you guys an update of what’s going on in my world. It’s 3 days ’til Christmas and I’ve had the WORST week ever! Everything has went totally wrong – big time! Here’s a list of this week’s calamities: My phone broke (samsung galaxy s2) – I didn’t drop it [...]

25% Off Total Six Pack Abs & 3 New Testimonials

Mark McManus — Wed, 07 Dec 2011 12:31:26 +0000

Christmas is near! You feeling Christmassy yet? I’m starting to! I’ve already bought most of my gifts for others, so I’m doing well this year Anyway, as an early Christmas gift to you, I’m offering Total Six Pack Abs at 25% off (UK/Europe buyers get a 41% Discount as no VAT is payable at this sale price!!*) [...]

How To Do Chest Dips

Mark McManus — Tue, 29 Nov 2011 12:12:01 +0000

Chest Dips are on one of my favorite exercises. Unfortunately many people do them incorrectly, or at least are not OPTIMIZING their effectiveness. The major mistake made is doing a combo of both tricep and chest dips in the same movement, which results in working both sub-maximally. These are 2 different movements and need to be treated [...]

Mark’s Update Pics

Mark McManus — Wed, 23 Nov 2011 17:56:49 +0000

I wanted to give you guys some update pics. My training has been going fantastically well for a couple of months now. After a period of about 6 months away from my own home equipment, I’m now back doing my own “underground” garage-style THT training again… and loving it. Prior to this my workouts were [...]

Kneeling Cable Crunches / Cable Rope Crunches

Mark McManus — Mon, 21 Nov 2011 12:33:47 +0000

If ever there was an exercise where the saying, “feel the muscle, not the weight” rang true, it’s this one. You can get SO much out of this exercise if it’s performed in the manner prescribed here. Not least of which is rock-hard abs from top to bottom. There are some tweaks that I use [...]

The Path of Least Resistance is the Path of Pain

Mark McManus — Mon, 14 Nov 2011 17:10:09 +0000

Remember this statement for the rest of your life, it’ll serve you well: “The Path of Least Resistance is the Path of Pain” What does it mean and how will it help you? It’s simple. After 30 yrs of life experience I have come to the conclusion that it’s an unbreakable law of nature that [...]

MyProtein Review

Mark McManus — Thu, 10 Nov 2011 12:56:40 +0000

Ever wanted an honest review of bodybuilding supplements? I thought I’d put together a review of some MyProtein products that I recently tested. Along with my experience with the supplement in question, I’ll also tell you whether or not I think you should check it out. Firstly, I got to taste 2 new flavours of Impact [...]

Cable Bent-Over Triceps Extensions

Mark McManus — Mon, 07 Nov 2011 13:57:02 +0000

I’m introducing a new exercise to the THT family and have added it to the THT Exercise Bank. It’s my new favorite exercise and has really introduced some soreness into a body part that for me hasn’t experienced DOMS in quite a while! Cable Bent-Over Triceps Extensions But, there is one condition… only add this [...]

The “Plafaux” Effect, “Resetting”, & New Muscle Gains

Mark McManus — Wed, 26 Oct 2011 10:35:56 +0000

No-one is immune to this. Not even me. Every now and then we need to “reset” in order to start experiencing meaningful gains again. What do I mean by “reset“? There usually comes a time in your training when you experience a false plateau (“plafaux” anyone?). But how can a training plateau be fake? Simply [...]

Trapezius Workouts. 9 Ways To Get Your Traps To Grow

Mark McManus — Mon, 24 Oct 2011 11:47:18 +0000

If you’re unsatisfied with the size of your traps, give me just 3 minutes here and I’ll give you some advice that will have them GROWING again in no time! If I had to name the one exercise that attracts the most negative feedback from trainees, it would be trap shrugs. People complain that they just can’t [...]

5 Things That Really Grind My Gears

Mark McManus — Wed, 19 Oct 2011 09:48:33 +0000

“You know what really grinds my gears?” I got the idea for this article while watching Family Guy recently. So now it’s my turn to vent on things that grind my gears in the world of fitness, bodybuilding, fat loss, and nutrition. Here we go… 1) Stability balls. Imagine a piece of equipment that actually [...]

Cottage Cheese Protein Pancake Recipe

Mark McManus — Tue, 11 Oct 2011 15:48:58 +0000

I’m posting this great cottage cheese protein pancake recipe as clean way to carb-up for MANS dieters. Also, if you’re having a mid-week carb-up, this can certainly play a role in your Wednesday evening eating! The low-fat versions of the ingredients are there not just because your fat content should be lower on a carb-up, [...]

Bodybuilding Diet Fundamentals

Mark McManus — Wed, 05 Oct 2011 14:36:27 +0000

No matter what diet you choose for your muscle-building campaign, there are certain fundamentals that you should adhere to. It could be a carb-cycling diet, high-carb, vegetarian, vegan, gluten-free, wheat-free, whatever! There are certain recommendations that apply to them all! Take a look at the following and make sure you can check them all off [...]

MuscleHacker Takes 1st Place & More Cool Merch!

Mark McManus — Wed, 28 Sep 2011 12:26:53 +0000

First I want to start off by letting you all know that MuscleHacker Brandi McAtee took 1st place at the Washington Ironman on Sep 24th 2011! She was using Total Six Pack Abs to get conditioned for the show. Such a remarkable achievement for a girl that hasn’t even been in the iron game for that [...]

Top 5 Reasons To Eat Red Meat

Mark McManus — Mon, 26 Sep 2011 18:09:35 +0000

I don’t think anyone is going to be shocked when I say I love red meat. Nor will it come as a surprise if I say it’s a healthy, nutritious food, and should be included in everyone’s diet, especially those wishing to build muscle. Here are 5 reasons to include some delicious red meat in [...]

Ephedrine & Caffeine. Does it Work? Is It Safe?

Mark McManus — Thu, 22 Sep 2011 11:28:38 +0000

Ephedrine as a weight loss supplement was banned in the US on April 12th 2004. The death of Steve Bechler put the nail in the coffin for ephedrine/ephedra. However, a forensic investigation by New York City Medical Examiner Dr. Michael M. Baden concluded that Mr Bechler, “…died of a heat stroke precipitated by his morbid [...]

The MuscleHack Philosophy

Mark McManus — Tue, 20 Sep 2011 17:46:03 +0000

I’ve decided to update my ‘About Page‘ since it’s been a while! So what I want to do in this post is give an overview of the MuscleHack philosophy, link to important articles, and also give some background knowledge on myself for newcomers to the site. MuscleHack is a natural bodybuilding & fat loss website. [...]

Targeted Hypertrophy Training (THT)

Mark McManus — Thu, 08 Sep 2011 11:55:16 +0000

This program is designed specifically for GROWTH, and you’re about to discover all the interdependent principles that help maximize muscular hypertrophy. T.H.T. is designed specifically to FORCE your muscles to get BIGGER; it’s that simple. It’s like this: Your muscles are comprised of individual muscle fibers. Making those individual fibers thicker is what muscle growth [...]

The Sunshine Vitamin That Can Save Your Life & Boost Your Performance

Mark McManus — Mon, 05 Sep 2011 17:16:03 +0000

I’ve been taking the “Sunshine Vitamin” for over a year now. It’s cheap, effective, and you should be including it in your daily supplementation schedule A.S.A.P. In fact, as you’ll soon see, it’s really more of a hormone than a vitamin. I’m going to show you some videos today of doctors talking about the beneficial [...]

Why Supersets Aren’t So Super

Mark McManus — Wed, 31 Aug 2011 11:39:46 +0000

I’ll be blunt about this: One of the dumbest things you can do is a superset. The rather unbelievable point about them is that they are touted as an ADVANCED training technique for ADVANCED trainees! Take a look around the web and you’ll no doubt come across several websites advising you that supersets will ignite new [...]

“I Almost Died!” Guy Escapes Death & Gets Totally Ripped!

Mark McManus — Mon, 29 Aug 2011 11:53:11 +0000

If you’re serious about getting a six-pack once and for all, stop putting it off and get going today! Total Six Pack Abs is what you need for 2 reasons: The fastest fat loss Protection of hard-won muscle tissue And like I say on the TSPA sales page, your age doesn’t matter. Here’s the latest [...]

The Non-Supplement Supplement That Will Increase Your Bench

Mark McManus — Mon, 22 Aug 2011 16:06:21 +0000

It turns out the CHEAPEST supplement on the market may significantly increase your bench! In fact, it’s not really a bodybuilding supplement since almost everyone in the developed world has already got some in their cupboard! A study [1] concluded… “Participants completed significantly more repetitions to failure and lifted significantly greater weight” The wonder “supplement” [...]

Should I Take Creatine On Off Days?

Mark McManus — Wed, 17 Aug 2011 14:44:55 +0000

So are you wasting your money by taking creatine on off days, or doing something necessary? I think that people who ask this question have a misunderstanding of what creatine is and how it works. Ever hear someone talk about the “buzz” they get from creatine? I remember one guy telling me that he took [...]

Protein Flapjack Recipe

Mark McManus — Wed, 10 Aug 2011 11:58:07 +0000

Ready for another kick-ass recipe from my kitchen? I realized I hadn’t posted a recipe article in a while, so I took to my kitchen yesterday to create another muscle-fueling dish! This time I had my sights set on flapjacks. After a little trial and error I created amazing tasting high protein flapjacks! High Protein [...]