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Steve Shaw's Author Profile

Average: 4.7 (56 votes)
4.7 5 56
Steve is a powerlifter who has also spent 20 years training in bodybuilding. He is a national level competitor training for an all-time over 50 raw world record.
Steve Shaw

Steve Shaw's Stats

CompetitionPowerlifting
Height5'10"
Training26 Years
Arms19"
Bench Press430 lbs
Deadlift675 lbs
Squat600 lbs
Google PlusGoogle

About Steve Shaw

Steve Shaw is a natural bodybuilding and strength training writer who fell in love with the iron game in the mid-80's. Mesmerized by the quads of Tom Platz and the torso of Mike Mentzer, Steve has spent the last 26 years studying muscle and strength building methods.

When he first hit the gym, Steve was a typical hardgainer. He tipped the scales at 150, and couldn't bench press more then 95 pounds for reps. Driven to improve, Steve began experimenting with weight progression and training theory. After a year of training, he had dramatically transformed his physique.

Currently, Steve Shaw is a national level powerlifting competitor training for a raw 700 pound deadlift and 500 pound bench press. Before switching over to powerlifting, he spent over 20 years training as a bodybuilder.

Testimonials

From write and powerlifter Faheem Chauhan:

In my opinion Steve Shaw is one of the most knowledgeable people on the natural bodybuilding scene. Steve has an inimitable knack for zeroing in on exactly what people need to hear when it's appropriate. You won't find Steve giving blanket responses to individuals, he has a broad range of experiencevin coaching others which can help whatever your needs. Whether that is fat loss or muscle building and whether your eventual goals are to be a big bodybuilder, or a slimmer fitness contestant. Steve himself is a record breaking powerlifter and has been involved in fitness in one form or another for well over 20 years. I consider Steve to be a fantastic resource for all things related to bodybuilding and fitness, an excellent teacher and orator and finally I am also blessed to consider him a friend.

From powerlifter Al Brown:

I have known Steve for around 3 years now having met through Muscle & Strength. The first thing that struck me about him was how massive and strong he was. His numbers were significantly higher than almost everyone on the board. That impressed me although I know plenty of strong guys who have got that way more through luck than judgement. This is not the case with Steve; he is a scholar of lifting. I have had many a conversation with him on topics as diverse as carb manipulation, the origins of bodybuilding competition and the relative merits of different grip widths on bench press and whenever I have, I have learnt.

By far and away my favourite quality that Steve possesses though is that he is hugely passionate about helping others and seeing them succeed. I can count around 10 lifters in my small group of online contacts who have competed in powerlifting thanks to Steve's encouragement and coaching. That passion is rare in anyone but to have it in the abundance that Steve has, is incredible.

Steve Shaw's Content

4 Week High Rep Blitz Muscle Building Cycle
Massive Blitz: 4 Week High Rep Muscle Building Cycle
Looking to "switch up" your training? This workout system focuses on four week blocks that hammer muscle groups into growth using high reps and limited rest.
6 Comments
3.77778
Rating: 3.8 (9 votes)
10 Essential Muscle Building Protein Foods
10 Essential Muscle Building Protein Foods
Improve your bodybuilding diet with these 10 nutrition-packed protein foods. Article includes 50 tips on how to incorporate each muscle building choice into your eating plan.
9 Comments
4
Rating: 4 (8 votes)
Upper/Lower 4 Day Gym Bodybuilding Split
Upper/Lower 4 Day Gym Bodybuilding Split Workout
Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives.
36 Comments
3.90909
Rating: 3.9 (11 votes)
Pros & Cons Of Home And Gym Training
Home Or Gym Training: Which Is Right For You?
This article takes a look at the pros and cons of both home and commercial gym training and helps you to determine which workout environment is right for you.
11 Comments
4.5
Rating: 4.5 (2 votes)
Run The Stack: Build Muscle Using Machines
Run The Stack: A Tool To Build Muscle Using Machines
Maximize your machine training and build more mass with this intense rest-pause protocol. Exercises focus on 5 reps sets and rapidly build to max weight & muscle failure.
3 Comments
4.4
Rating: 4.4 (5 votes)
Massive Bench Press 16 Week Block Training Cycle
Massive Bench Press 16 Week Block Training Cycle
Get your bench press moving in the right direction with this 2 phase program. Lifters spend 8 weeks building muscle, and 8 weeks peaking towards a new one rep max.
12 Comments
3.84
Rating: 3.8 (25 votes)
5 Things You May Not Know About Building Muscle
5 Things You May Not Know About Building Muscle
What does it really take to build muscle? This article by Steve Shaw presents you with a list of five things you may not have known about the bodybuilding process.
11 Comments
4
Rating: 4 (8 votes)
Big Traps: 2 Day Trapezius Building Workout
Big Traps: 2 Day Trapezius Building Workout
This 2 day per week specialization workout is designed to target lagging traps using unique and demanding exercise variations. A sample 4 day muscle building split is provided.
4 Comments
4
Rating: 4 (19 votes)
Build Your Own HLM Full Body Workout
Build Your Own HLM Full Body Workout
Looking for quality full body workout variations? This template system allows you to build hundreds and hundreds of effective training programs from the ground up.
20 Comments
3.944445
Rating: 3.9 (18 votes)
Volume, Cluster & Strength Back Workout
VCS 3 Stage Back Workout - Volume, Cluster & Strength Training
Build a beefy back using 3 distinct and powerful cycles. Lift rotation focuses on heavy strength building exercises, muscle building volume work and pump-inducing cluster sets.
9 Comments
5
Rating: 5 (2 votes)

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Comments (284)

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Steve's picture
Steve
Posted Mon, 12/03/2012 - 16:11
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Thomas
Posted Fri, 11/30/2012 - 15:18

Hey Steve,

Is ther any chance to talk with you in private ? I don't feel comfortable talking in public like this. If you want I can leave my e-mail in the comments so you can contact me. If you don't have time to talk in privite it's fine.

Have a nice day.

Thomas

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Steve's picture
Steve
Posted Mon, 12/03/2012 - 16:12

I'll send you an email.

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Gabriel
Posted Mon, 12/03/2012 - 02:50

hi steve i like your workouts very much and also consider them ones of the most effective for the people according to what I see, that why i send you this post to ask you what do you think about the workout that I want to do:

Monday- Grappling Ciurcuit (consist on, bent over row, upright row, military press, good morning, split squat L and R, squat and push press together and finally straight legged deadlift) I want to do this 4 sets of 8 reps

Tuesday: back and biceps
wednesday: Rest
thursday: chest and triceps
friday:grappling circuit

do you think that is a good idea or should I change something?, I'm obviously going to combine this with a very good nutrition plan and rest, I'm not a beginner and with this I'm referring that I'm concerned about the importance of nutrition, rest, consistency and the good performance of exercises, y started to do exercise at 16, now I'm 20 but because of some compromises I haven't exercised in the last 4 months... I hope you could help me.

Thanks Steve

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Brian
Posted Tue, 12/04/2012 - 11:29

Thanks Steve!

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Gabriel
Posted Fri, 12/07/2012 - 12:03

hi steve i like your workouts very much... I designed a workout and I would like you to see it and tell me your opinion about what can I change for get better results

monday - grappling circuit ( bent over row, upright row, military press, good morning, split squat L R, explosive squat, straight legged deadlift)

tuesday - biceps and a little back

wednesday - rest

thursday - chest and triceps

friday - grappling circuit

do you think that could work good?... I'm going to combine this with good rest and nutrition for best results. but what could I change?

Thanks Steve

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Max
Posted Fri, 12/07/2012 - 21:51

Hey Steve I have some questions as a teen that i was wondering if you could help answer, mainly about my routine. I have been working out seriously for about 5 months (have worked out longer but not to the extent i have been these past few months) and i have been wanting to change my routine. Any suggestions? I have checked out your 5 day split http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerb... and the 4 day split version of it. Would it be ok to start up on it?

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Kevin
Posted Tue, 12/25/2012 - 11:38

Hi Steve,

I am 36 and have lifted for periods on and off for the last 20 years. I hurt myself pretty bad this last May when I completely tore my left pectoral loose from my upper arm (humerous bone). I had corrective surgery and all is good now except for a ten inch scar that will forever remind me of being a dumbass.
That being said,I have been back in the gym five days a week 45mins-hour a day. I also attend a trim and tone 1 hour group exercise class with my wife 3 nights a week that I use to get my cardio and ab work in. I have done more reading on diet and exercising this go round than ever and eel like I have a better understanding of the way things should be done.
I am currently 5"11 190 and 15% body fat. Measurements by a pro by the way not me. I "think" I have a good diet setup. I am sticking to 2500 cals a day and trying to balance cals evenly across protien,carbs and fats. Good carbs and good fats 80% of the time. Like I said "I think this is a good plan". I have lost about 6% body fat in the last 3.5 months. I dont really care about the scale,190 is fine with me. I want to get into the 10-12 % body fat range.
Im not trying to be "huge". I wouldnt mind putting a couple more inches on my arms (currently 16.5in). Other than that I just want to trim up this last bit of belly fat and tone up a little more overall.
After all of that being said my question to you is what routine would suggest for me? I have been comitted to Mon-Fri gym visits for strength training and can keep that schedule. I get so confused about all the different splits and how many times a week to work each body part etc.
Any suggestions or advice would be greatly appreciated whether it is diet,exercise or grammar related. I dont know if it helps but a couple of things I left out earlier...
I take a quality multivitamin,zinc,and fish oil daily.
My chest measures 47in
My legs are 28in
My waist is 32in.

Thanks

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Chris
Posted Wed, 01/09/2013 - 15:16

Steve,

I found your four day work out on this site. I have been doing it for a month or so and gained massively. Thank you for your advice and guidance. True inspiration.

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Steve's picture
Steve
Posted Thu, 01/31/2013 - 02:00

Thanks!

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Hussein
Posted Thu, 01/10/2013 - 13:47

Hello Mr. Steve.. :) How Can I Contact You? I Want To Ask You Several Questions :)

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Steve's picture
Steve
Posted Thu, 01/31/2013 - 02:00

I can be found on the forum via the same username.

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Rob
Posted Sat, 01/19/2013 - 10:24

Just wanted to say your Power Muscle Burn 5 Day Powerbuilding Split workout is one of the best I have followed, I have a lot of time for your work and knowledge. Thank you mate.

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Steve's picture
Steve
Posted Thu, 01/31/2013 - 01:59

Glad to hear it. Keep working hard.

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Tom
Posted Mon, 01/21/2013 - 02:29

Hi Steve,
Im an 18 year old with a little bit of a slower metabolism that wants to lose fat and build muscle. Should i be eating more calories then required or less?

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Steve's picture
Steve
Posted Thu, 01/31/2013 - 01:59

I don't recommend at 18 that you run any form of diet. I would eat mostly clean foods, and eat until you are satisfied.

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Johnathan Quincy
Posted Thu, 01/24/2013 - 17:39

hey steve
I read your profile and it said your arms are 19". is that flexing or not flexing. i'm 14 and mine are 13 not flexing. and i dont have fat arms.

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Steve's picture
Steve
Posted Thu, 01/31/2013 - 01:57

Flexed.

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karthik
Posted Mon, 01/28/2013 - 05:54

hi steve.
I am from sri lanka. i saw your workouts. i want some details from you. how can i contact you?
your mail address?

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Steve's picture
Steve
Posted Thu, 01/31/2013 - 01:57

I am available on the forum via the same username.

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SS
Posted Wed, 01/30/2013 - 18:07

Hi Steve,
Can you help me please?
My issue is about Cardio! I'm 21 years old, 145Lbs (65Kg), 175cm, and about 12-14% body fat I think and I see 2packs of mine... I'm not skinny at all but I'm not shredded and muscly as well as I want!
I don't really know about how much Cardio I need! and what type? (HIIT, LISS)
I can only do Cardio after my weight training at gym, can I do HIIT just right after my weight training? How many days in a week I need HIIT, how many days LISS....??

Help me please Steve with a complete Cardio Workout for me, Thanks a lot!

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Steve's picture
Steve
Posted Thu, 01/31/2013 - 01:57

What are your goals?

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SS
Posted Thu, 01/31/2013 - 02:38

I want to decrease my body fat to see abs, increase muscle mass much more and shredded in a Fitness way...
I really try to have a good nutrition, and I only use Whey as supplements after workout,, my weight training is 5 days a week.... so when/how much do I need to do Cardio (HIIT/LISS) in a week after workout (weight training)? may you combine treadmill and bicycling for this issue?

Thank you very much Steve!

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mnsjason's picture
mnsjason
Posted Tue, 02/05/2013 - 17:12

It's not entirely realistic to expect muscle mass gains while also trying to drop body fat. The issue being that you need to have a calorie surplus in order to build muscle mass, which can lead to a bit of fat gain. It's more effective to focus on one or the other (focus on building mass, THEN cutting body fat).

That being said, it's quite difficult to say how much cardio you should be doing, as this will have a direct effect on what your daily caloric intake needs to be. Obviously, more cardio means more calories. You'll need to adjust your diet accordingly. You can absolutely combine treadmill and cycling.

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SS
Posted Fri, 02/08/2013 - 07:04

Thanks a lot,
but I don't really know yet about these:
How many days a week are the maximum for doing HIIT? And can I do that in weight training day just right after weight workouts?
Another issue is about the nature of LISS and HIIT... for example I do cycling for 20 minutes and I burn 150 calories but my heartbeat is not too high and I tolerate pretty high pressure... I don't understand is this HIIT or LISS??

I'm really grateful!

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zfmartin
Posted Sat, 02/02/2013 - 21:50

Hi Steve, I am looking to get back into weightlifting after a long absence. I need to shed some fat and also build muscle. I only have maybe 3 dedicated days per week due to my crazy work schedule, is there a good workout you would recommend for me? And also what kind of cardio is good? Like how many times per week, how long, etc? I would think a beginner program would be appropriate but also looking for a good long term workout as well. Thanks!

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mnsjason's picture
mnsjason
Posted Thu, 02/07/2013 - 17:02

You might want to check out this beginner full-body routine: http://www.muscleandstrength.com/workouts/beginner-fullbody-workout.html

As far as cardio, you can throw it in on your off days. Feel free to mix it up between steady-state cardio and HIIT cardio. If you're unable to include the cardio on your rest days, post-workout is a good time to include it.

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zfmartin
Posted Sat, 02/02/2013 - 22:15

I would also like to ask if it is absolutely necessary to include a rest day in between lift days. Again I'm not sure my schedule will allow it. At least once a week I would have to do back to back. Is that ok?

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mnsjason's picture
mnsjason
Posted Thu, 02/07/2013 - 17:06

While it's not ideal, it should be ok if you're eating right and getting enough rest. Rest days are pretty important in that they give your body time to recover and build. I'd actually suggest a different routine than the one I previously recommended, as it wouldn't be a great idea to perform the same routine back to back. A split like this one would better suit your needs: http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

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Soren
Posted Tue, 02/05/2013 - 09:07

hi steve,
i mention a few times, tthat u can be contacted by a private message, but my mind doesnt seem to gget, where this private message thingie is located?
got a couple of questions from a danish follower :)

First off: Power Muscle Burn 5 Day Powerbuilding Split
im trying to incorporate this into my schedule, but i dont seeem to see any rest time? i mean, how long should the rest time be? 90 sec? 60 sec?

would this workout give me any positive results, sinice im in KCAL deficit, due to weightloss? (already lost 75ish pounds, 38kg)

my schedule is starting monday.
Xfit, offday, Xfit, chest/tri, back/traps, shoulder/bic, deadlift/abs/calfs

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Shane
Posted Tue, 02/05/2013 - 21:10

Hi Steve... I just recently completed 2 cycles of this workout (60 days) http://www.weighttraining.com/workout-plans/adrian-peterson-workout-plan and the results were pretty good but I want to try something new because im beginning to plateau..I'm 18 with solid muscle and in good shape overall..I was wondering if you could take a look at that workout and tell me which one of your workouts would be most beneficial to me after completing that. I have been lifting pretty consistently for about 3-4 years. My goals are to gain muscle mass, gain strength and definition...thanks so much for the help

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Shaun
Posted Wed, 02/06/2013 - 09:39

hi Steve

how r u men ?

i need your advice for the bulldozer training..

can you recommend me what type of supplement that i can take ?

previously i took whey protein from optimal gold...

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Kevin
Posted Sun, 02/10/2013 - 06:24

Hi Steve. I am new to all this and was just wondering if you could give some advice and tips. I am 27 and I'm 5ft 9 and I weight approx 170lbs I want to start bulking up and gain muscle mass and develop a larger body including legs. Any info on best protein shakes to start with and also I will be using home gym equipment which will be dumbbells and a bench press with barbell too any advice as to the best exercises and routines would be really appreciated. Mainly I don't want to start doing exercises but not doing it right and wasting time. Would rather get advice from someone who knows and do it properly. Many thanks. Kevin

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Michael Garcia
Posted Tue, 02/12/2013 - 12:09

I just started one of the full body routines , The Grinder. I just wanted to know if some cardio on the days off might be to much a day after this workout?

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Joey's picture
Joey
Posted Thu, 02/14/2013 - 15:01

Cardio on Off Days is totally fine, but listen to your body.

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Ben
Posted Wed, 02/13/2013 - 16:17

Hiya Steve, I'm 15 and currently weight training to get rid of the curse of being skinny, is this program
For me do you think,
Thank you x

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Joseph
Posted Tue, 02/19/2013 - 00:57

for the dumbbell only full body workouts or any full body work outs in general should you rotate your program every few weeks for or does it matter? how often do you increase weights, & once you reach your goal whether you are trying to lose weight or build muscle do you stay with a certain measurement in weights? sorry if you have a hard time understanding my question i'm having hard time trying to explain what i'm asking.

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zorro979
Posted Tue, 02/19/2013 - 13:04

hi steve
i read your Articles
i learned from you a lot
thank you bro
i greatful to you very very much
i have a question for you please ?
i work 5 days routine
if i want to add some methods like ( cluster sets or drop set )
example
arm day
3 Exercise 4 sets for Biceps
i want do cluster set for 8 set 30 sec rest ;4 reps
now how my routine become look like
please teach me the role to add any method to my routine
how many sets & how many reps to any method and any muscle
thanks again bro :)

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wyatt
Posted Tue, 02/19/2013 - 20:15

hello steve im 15 and looking for a benchpressing program that has me lifting on weekdays and resting on weekends i currently bench 150 and would really like to get it up to 200 before the school year is over. i only have dumbbells from 30-75lb and a bench and a bar with about 250lb in weight ive looked at your 8 week program you posted a while back but i dont really like it i would prefer a program that only had me bencing and useing the dumbbells any help would be awesome.

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wassay
Posted Sun, 03/10/2013 - 06:55

hi steve im a student 19 y old just started gym my weight is 57 kg i want to gain weight and build muscles. can u maked a routine for me which includes all 7 days. and i want this plan to be of 8 weeks. can u plz help me

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Ronald Leslie
Posted Sun, 03/10/2013 - 09:32

Hello Mr.Shaw.I'm new to all of this but I've doing your beginner workouts which I appriciate and enjoy. I've read a few articals on the subject and no one mentions how much weight you should use.

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mnsjason's picture
mnsjason
Posted Wed, 03/13/2013 - 19:17

The weight you use is entirely dependent on you as an individual. The general idea is to use a weight that barely allows you to complete the low end of a given rep range. For instance, if a given rep range is 8-12, then you'll want to pick a weight that allows you to perform 8 reps with good form. Focus on getting extra reps each session. When you're able to hit 12, increase the weight. Rep ranges are a guideline, so if you feel that you can increase weight when you hit 10 reps, go for it.

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Wyatt
Posted Wed, 03/13/2013 - 22:52

I can max 155 using the calc it says i can do like 115 12 times should i lift that weight 12 time take a break then lift as many as possible rest and try again till i cant do 8?

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Tom white
Posted Sun, 03/10/2013 - 16:44

Steve, I am a beginner who has been working out for one month, I currently work my chest every other day.( 3 sets bench, 3 sets flat dumbbell press, 3 sets for dumbbell flys every workout) is this overtraining my chest? I am an ectomorph.

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mnsjason's picture
mnsjason
Posted Fri, 03/15/2013 - 18:42

That's a lot of volume for a beginner, especially if you haven't dialed in your form. If you haven't made progress, I'd say that's a pretty clear indication that you're overdoing it. You may want to consider incline bench/dumbbell press on chest day.

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Danny
Posted Wed, 03/13/2013 - 15:16

Hi i was wondering if you could help me, i am 17 and have been weight lifting for about 5 months but i have usually been doing almost the same thing every day that i go and not specifying on a specific muscle each session. i was wondering if you could recommend a training that will help me put on more muscle and gain more power all over.
Thanks

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TylerB
Posted Thu, 03/14/2013 - 21:53

Hi Steve
Im currently about to start following your hardgainer routine. Ive been doing doggcrapp training now for around 16 weeks getting moderate gains and im ready to switch it up. One question i have is for example on Monday when u do bench press, do u recommend staying with a bench press every week? or on the next week would you suggest you do an incline, the following a decline, and then back to bench. Also, how many weeks do you recommend training on the hardgainer routine? Thanks!

Tyler

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mnsjason's picture
mnsjason
Posted Wed, 03/20/2013 - 17:10

I'd recommend incorporating incline and decline bench in the same day. You can either use a barbell or dumbbells.

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alex
Posted Sun, 03/17/2013 - 14:57

Hi steve. I am 35 years old 1.81m and for the last 8 months I have been doing a 6 day per week training. That inlcudes a 2 x 3 days schedule of Chest + triceps, Back + Biceps, Legs + Shoulder repetitions of 10. Also i do about 20m of cardio (running at 11km). The result was to go from 86kgs to 79kgs in 5 months and then go to 81kgs in the rest 3 months. I just use whey protein twice a day and eat healthy. I want to push it more seriously now. Can you reccomend me one of your workouts that will boost me up faster? Always taking into account my age (35).

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Brad Borland
Posted Mon, 03/18/2013 - 15:07

Hey Steve,
Been a while, haven't heard from you. I sent you a few emails lately. Hope everything is okay!
Brad

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