Josh England

Josh is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT), holds a specialization in women’s specific health & fitness (WFS) and a specialization in fitness nutrition (FNS), and has his eyes set on becoming a certified strength and conditioning specialist (CSCS) next.
Josh England

About Josh England

Josh formally worked as the Web Content Manager at Muscle & Strength, striving to bring M&S readers the most important and relevant content possible.

Josh is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT), holds a specialization in women’s specific health & fitness (WFS) and a specialization in fitness nutrition (FNS), and has his eyes set on becoming a certified strength and conditioning specialist (CSCS) next.

Josh England's Content

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20 Comments+ Post Comment

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Posted Mon, 08/17/2020 - 16:13
Fred

Hi Josh,

I just wanted to ask if this will be enough to achieve my goal.
Since the comment is quite long, I ve divided it into 2 main paragraphs: my info/goal and the training.

INFO and GOAL

I am a 15 year old who is trying to get a tonned physique, with a six pack and overall muscle definition. Im 174cm and weigh 57.3kg (130ibs) and my body fat % sits in the 16-19% range (measured once by using a bioempedance weighing machine at a nutritionist when I weighed 58.8kgs. The result then was 19.8% body fat but I estimate that with my current weight the % lies between the values 16-19%, as there is some upper ab definition under correct lighting conditions aswell).

TRAINING

Since I dont want to either bulk or cut, I want to try to mantain my current weight whilst hopefully gaining muscle by using the 5 Day Dumbbell Workout Split. I will be also doing some ab workout (3 times a week) after strength training (5 times a week) as well as playing tennis for 1h twice a week. It will look something like this:

.Monday: Chest, Shoulder and Triceps Workout plus short lower ab workout
.Tuesday: Legs and Core plus tennis
.Wednesday: REST (just some upper ab exercises)
.Thursday: Back and Biceps plus tennis
.Friday: Legs and Core plus upper ab workout
.Saturday: Upper Body
.Sunday: Rest

Im a beginner lifter and my parents will only let me work with 1kg to 10.8kg dumbbells. I think I will start at 4kg and learn proper form and go up from there. Will the 4kg up to 10.8kg dumbbells be enough to build muscle and achieve my goal?

Since this is getting very long, I wont talk about nutrition in this post, but I will keep my calories at maintenance (2000 to 2200) and try to eat as much protein as possible.

Thanks for your time!

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Posted Tue, 08/18/2020 - 10:27
Yoshi

Hey Fred

If you're brand new to working out, I suggest starting with a full-body program. Here's a great example: https://www.muscleandstrength.com/workouts/3-day-workout-routine-and-die...

What you've got here would be a great program to progress into after 6-12 months of full-body training.

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Posted Fri, 08/14/2020 - 04:46
Hoang

Hello!
I have a question and I want some advice from you.
I train at home and I have two adjustable dumbbells and almost 100kg of weight plates.
I can not up my photos so please see here:
https://k7m8m5t9.rocketcdn.me/wp-content/uploads/2017/05/adjustable-dumb...
They are slow while increasing weight. So can I train with them because you have dumbbell routines and I have been doing one routine.
Many thanks !

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Posted Fri, 08/14/2020 - 08:50
Yoshi

Hey Hoang

Those types of weights will work!

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Posted Mon, 08/24/2020 - 05:23
Hoang

Hi Yoshi !
Can I ask some more questions !
- How many percent of main weights for warm up sets? For example I have Dumbbell Bench Press 30kg, so how many warm up sets ? And how many percent of main weights?
- How many times for having break between 2 exercises ? ( I mean his dumbbell only workout )
Thanks !

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Posted Tue, 08/25/2020 - 22:51
Hoang

In his dumbbell workout, these are 4-5 exercises. Did I also have to warm up sets for each exercises ? How about warm up sets before main sets ? And how much times for resting between each exercises ? Thanks

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Posted Sat, 02/01/2020 - 04:36
Adam Fox

I'm really lost between all these workouts. I started with 3 days dumbbell for 4 weeks so far because i dont have access to a gym right now, in a month i will, but i really dont know what to do next ? I need to lose more weight and build muscle. My goal is to get in your shape, connor murphy and jeff seid ( shallow i know). I need guidence if you please. draw the track and i will follow. Thanks.

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Posted Thu, 02/06/2020 - 08:41
Adam Fox

In other words, I want a full body transformation in a 3,4 or a 5 month workout plan to committ to. I'm 86 kg and 1.78 m. Thanks Josh.

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Posted Thu, 02/06/2020 - 10:05
JoshEngland

Hi Adam,

Personal trainers will often require payment for workout plans that require that amount of periodization. We have loads of free templates on the website you can choose from and I'm happy to answer any questions you have related to those templates.

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Posted Fri, 02/07/2020 - 08:17
Adam Fox

I just wanted you to recommend one or two of those loads of free templates on the website you mentioned as you have way more knowledge than i do. I wanted nothing special. but it's ok nevermind, Thanks anyway.

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Posted Wed, 01/15/2020 - 18:51
Mark

Hi Josh ,

What program you recommend for guys with long arms ? I am 5’11” with 6’4” arm span/wingspan . I finished the 3 day and 4 day dumbbell only program you created and I am really happy with the results . I would like to put more muscle mass and now I have an access to a gym, I like the upper/lower split and want to still have an option to use the dumbbell only program when I travel or workout at home .

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Posted Thu, 01/16/2020 - 15:49
JoshEngland

Hi Mark,

With your longer arms, you might enjoy the workout templates I wrote for tall guys. Here's the upper/lower split: https://www.muscleandstrength.com/workouts/upper-lower-workout-for-tall-...

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Posted Wed, 10/02/2019 - 12:28
Rob P

Hi Josh, started the 12 Week Annihilation Program, outstanding to be back in training mode,... get caught up with my wife and her fitness comps. 49 and feeling strong. Question, could you estimate the calorie burn of each of the four Upper/Lower workouts? Want to track that with My Fitness Pal food plans. Thanks Josh, Rob

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Posted Wed, 10/02/2019 - 15:25
JoshEngland

Hi Rob,

Tough to say. Myftinesspal should have an exercise field where you can enter your total workout duration under weight lifting and it'll guesstimate. However, I don't feel this accurate represents your caloric needs as you build lean body mass and increase your BMR.

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Posted Mon, 07/15/2019 - 23:20
Josh

I have another question what kind of workouts can I do at home to get more lean because I don’t have access to a gym.

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Posted Tue, 07/16/2019 - 10:43
JoshEngland

Hi Josh,

Everything you need to know can be read here: https://www.muscleandstrength.com/expert-guides/muscle-building

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Posted Mon, 07/15/2019 - 23:17
Josh

Hey I wanted to know what I have to eat and what supplements I need to get more lean. Thank you

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Posted Tue, 09/03/2019 - 13:30
JoshEngland
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Posted Thu, 05/09/2019 - 01:51
Mike

Hey Josh, my goal is to get lean and build muscle. I know what to eat. I know what supplements I will be taking. I used to go to the gym a lot but haven't in a couple years. I'm ready to get back to it however, my schedule will only allow me 4 days to go to the gym. Is there a workout I can do 4 days in a row to build lean muscle and get food results?

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Posted Thu, 05/09/2019 - 10:03
JoshEngland

Hi Mike,

That's awesome dude! Welcome back to the gym-life! Personally, I'd recommend going through the starting from scratch trilogy. Check these out:

https://www.muscleandstrength.com/workouts/start-from-scratch-beginner-w...

https://www.muscleandstrength.com/workouts/start-from-scratch-phase-2

https://www.muscleandstrength.com/workouts/start-from-scratch-phase-3

They'll help you coming off that layover. From there, you can really move into any program you feel best fits your lifestyle.

Hope this helps!