This unique weight training 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 is. Any effective bodybuilding system MUST be designed in such a way that forces your body to increase the diameter of those fibers.

This is EXACTLY what T.H.T. does, and it does it phenomenally well! Yes, you’ll see a visible difference in muscle size in a matter of weeks with THT! Sound good? Read on…

T.H.T. has been so successful that I have had land in my inbox from all around the world. All testimonials are 100% genuine and are not solicited.

We’ll start with the 3 fundamentals of bodybuilding science:

• Intensity
• Volume
• Frequency

There is a point in a set where the body’s ‘Growth Mechanism’ is activated; stop before this point and NO muscular growth is stimulated. This point is also sometimes called ‘‘.

The necessary stimulation to force adaptation (growth) occurs in the last rep(s) of a set.

In order to force the body into making your muscle fibers thicker, you need to give it a damn good reason! Training WITHIN your existing strength levels does little to nothing to achieve this.

Let’s put it simply: If you know you can get a maximum of 12 reps on a given set and you stop at 11 or lower, you did nothing to stimulate a size and strength increase because you merely trained WITHIN your existing strength level.

Remember, muscle growth is a DEFENSEMECHANISM. The training you perform must be perceived as a THREAT by the body so that it not just compensates for what you did, but OVERcompensates and builds more muscle as a defensive barrier.

All intelligent muscle-building programs take the approach I’m advocating. THT, Max-OT, the various High Intensity systems from Mike Mentzer, Ellington Darden, and so on, all take this approach.

If you’ve ever been sold on the idea of “Total Volume“, or that training to failure “Fries your CNS“, I’ve covered both those points more thoroughly in the free book I give away on my site (enter your name and email at the top-right of this page to get it).

So we’ve already established that a high intensity stress is necessary for stimulating growth. But just how MUCH work should we do i.e. how many sets? This is the issue of volume.

It has been established that growth can be stimulated from just 1 set, if that set is brought to the point of muscular failure.

These studies [1] [2] [3] [4] [5] concluded that 1 set was just as effective as multiple sets in increasing muscular strength and size, if these sets were taken to a point of muscular failure.

Now, not to confuse you, but consider this meta-analysis [6]. It concluded that multiple sets will produce more growth. Specifically, 4-6 sets can result in 40%greater hypertrophy.

So we’ve got 2 methods here:

(1) Stimulate growth in each body part with just 1 set to failure, and hit that body part multiple times per week in a full-body routine. And…

(2) Stimulate more growth in each body part with multiple sets, but only hit each body part once a week in a 5-day split.

Why can’t you perform multiple sets per body part and STILL hit that body part 3 times a week? Because the more VOLUME you employ i.e. the more sets you do, the longer your body needs to recover and grow.

Train that body part again before it has had a chance to make this adaptation and you will NOT grow. You’ll be OVERTRAINING and actually working against yourself!

I coined the term PEAK OVERCOMPENSATION POINTto explain this (POPfor short).

Overcompensation in this context simply means growth; the body putting back more muscle than was there before the workout. And remember that you don’t overcompensate (grow) until you’ve finished RECOVERING.

If you workout at point 1 above, you need to wait until point 2 for maximal growth. Your body will dip into recovery before the process of compensating begins. From this we can define POP as:

POP is the period of time it takes for your workout to produce MAXIMAL GROWTH and BEFORE the muscle starts to ATROPHY (get smaller) again.

In a fitness instructor’s manual I have at home I found the following interesting notes on adaptation:

“Sufficient rest or recovery between stresses, or training sessions, must be allowed for adaptation to occur. Adaptation will only occur during the inter-training recovery periods.”

And…

• Will ensure that you are not fully recovered between sets. The high fatigue element of very high reps demands unusually long inter-set rest periods if you want to be at your strongest in each and every set.

Now let’s consider very low rep ranges (around 4 reps per set and lower). This is also not optimal for those of us specifically training for size gains because although you will recruit the requisite muscle fibers and limit fatiguing lactic acid, something will NOT be optimized – “Rate Coding”.

True? Yep. 1 set of squats will result in higher levels of anabolic hormones than a set of barbell curls. But so what?!

[8] The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Wernbom M, Augustsson J, Thomeé R. Sports Med. 2007;37(3):225-64.