M&S Writers

M&S Writers
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M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

M&S Writers is a collection of all the other writers on Muscle and Strength!

M&S Writers's Content

The Un-Deadlifter: 4 Deadlift & Trap Workout Variations
Traps are the new abs! Slam your traps into growth and build a colossal deadlift one rep max using these 4 excruciating and devious workout options from Steve Shaw.
12.5K Reads 4 Comments
10 Inspirational & Motivational Quotes From Dwayne "The Rock" Johnson
Get an inspirational and motivational boost from one of the hardest-working individuals in the world: Dwayne "The Rock" Johnson.
112.6K Reads 1 Comment
What's Your Excuse? Double Amputee Athlete Anthony Burruto Motivation
Double-Amputee athlete Anthony Burruto stops by the Muscle & Strength Gym to show the world just how unstoppable he is.
9.5K Reads 3 Comments
Greg Plitt
Fitness legend Greg Plitt lived to motivate others through the extraordinary things he accomplished. For these things, he will always be remembered.
24K Reads 4 Comments
11 Big Names In Fitness & Their Awesome Four Legged Friends
Take a tip from the pros: the best way to exercise those face muscles is to keep a dog around, because they never fail to bring a smile to your face!
45.2K Reads 2 Comments
Mike Rashid bench pressing in the gym
Here's Mike Rashid, CT Fletcher, Big Rob and Bulo providing some raw, in-your-face motivation with some heavy weight at an insane amount of reps!
14.3K Reads 1 Comment
A Science-Backed Lean Bulk Supplement Plan
Take your lean bulk to the next level by implementing an intelligent and effective supplement plan. This complete guide looks at the science behind all major bulking supplement choices.
76.7K Reads 15 Comments
Lean Bulking Machine: Maximize Lean Muscle Growth & Minimize Fat Gains
Pack on muscle mass without adding unwanted fat. This lean bulking feature helps you to determine daily calorie needs and provides a sample meal plan.
128.3K Reads 7 Comments
Jason Blaha's Off Season Strength Program #1
Jason Blaha presents a twelve week off season strength building program for seasoned intermediate lifters. Accessory work is left open based on needs and weaknesses.
131.6K Reads 29 Comments
10 Reasons Why You Will Never Build (Much) Muscle
You can learn a lot about how not to build muscle by paying close attention in any gym. This list not only states the most common mistakes, but how to fix them as well.
137.1K Reads 29 Comments
5,000 Rep Arm Specialization Program
Go gonzo and gain insane with this arm building program. You will alternate between blast and cruise weeks, performing a total of 5,000 reps over the course of 10 weeks.
223.1K Reads 60 Comments
8 Week Big And Bold Workout
So simple, so brutal, so effective. This bodybuilding workout packs a punch and is a great alternative to programs that revolve around 5 rep or low rep sets. Sample meal plan included.
533.9K Reads 77 Comments
Wild 20 Powerbuilding Workout: Get Crazy, Get Big & Strong
Bust out of your training rut and blast through muscle and strength building plateaus using a unique combination of 5, 10 and 20 rep sets. This program delivers results.
495K Reads 156 Comments
Fit woman workout in gym with dumbbells
This dumbbell workout is comprised of 10 exercises. It will work your entire body. Keep rest between exercises to a minimum, and perform each circuit 3x per training day.
139.3K Reads 0 Comments
Ripped gym bench press in the gym
No I am not insane - this program really works. Build a bigger chest and improve your bench press by inserting this specialty workout into your current training regimen.
496.2K Reads 167 Comments
50 Unwritten Gym Rules Every Bro Should Know!
Save yourself a lot of headaches by learning the real rules of the gym. This complete guide on etiquette covers everything from squat rack curling to personal hygiene.
199.1K Reads 60 Comments
Man Ripped Abs Fat Loss Muscle
These 20 tips might just be a game changer. If your gym or diet efforts aren't yielding results, it's time to try something different. Refine your training and eating so you can reach your goals.
121.7K Reads 44 Comments
How to 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.
49.7K Reads 11 Comments
Bodybuilder Ronnie Coleman in blue shirt
Q&A with big Ronnie "The King" Coleman, 8 time Mr. Olympia winner! Today we ask Ronnie who was his biggest inspiration in bodybuilding.
15.2K Reads 0 Comments
Skinny Fat: Signs, Dangers, & How to Fix Being Skinny Fat
The scale says skinny but the mirror says "lose weight." What should you do? This article helps skinny fat trainees explore the pros and cons of bulking and cutting cycles.
480.9K Reads 66 Comments
53 Ways To Improve Your Workout Intensity
Kick your workouts up a notch and increase your muscle gains with these 53 tips, advanced training techniques and plateau busters that are proven winners.
87.7K Reads 2 Comments
51 Lame Reasons Not To Workout Today
Why train when it's so much easier to stay at home, eat cookies, drink Dew and play Xbox. If you're looking for a good reason not to lift, you've come to the right place.
39.9K Reads 9 Comments
Build A Bigger Deadlift With These 5 Tips
I didn't attempt a deadlift until the age of 40. Now it is my favorite lift. In this article I present some of the keys that have helped me draw close to an 800 pound raw pull.
63.7K Reads 15 Comments
Natural Muscle Building: A Look At Potential, Genetics & Arm Size
How much muscle can you add naturally? What arm size can you expect? Is it even possible to know the answers to these questions? Find out in this complete guide to natural bodybuilding genetics.
439.5K Reads 41 Comments
Teenage Bodybuilding Guide: How To Workout, Eat & Grow
Get answers to all your training and nutrition questions. This is a complete guide for teens that includes workouts and nutritional advice to help you maximize progress.
1.3M Reads 218 Comments
9 Fat Loss Myths You Might Be Wasting Your Time With
Some fat loss myths never seem to die. While they might not slow down your efforts, these myths can still waste your time. Maximize fat loss by avoiding these 9 myths.
87.1K Reads 8 Comments
Bodybuilders doing incline bench press
MTS Nutrition CEO Marc Lobliner & M&S Purchasing Manager Joe Hudson smash chest and triceps with Dorian Yates style Beyond Failure Training!
25.3K Reads 3 Comments
Guide To Smolov Squat And Bench Press
Smolov and Smolov Jr. are incredibly intense but effective approaches for improving your squat and bench strength. This guide helps you to maximize these routines.
335.9K Reads 24 Comments
8 Worst Exercises For Muscle Building
Are the most popular lifts the best builders? Absolutely not! Find out why exercises like squats, bench press and even rows are not good choices when it comes to packing on lean mass.
184.9K Reads 162 Comments
How To Gain Weight: A Complete Guide
Can't gain weight? This guide takes you step by step through the gaining process, helping you to set up a meal plan and providing you with a muscle building workout.
1.9M Reads 330 Comments
Pain & Gain
Dwayne "The Rock" Johnson and Mark Wahlberg are big and badass in the bodybuilding comedy Pain & Gain. Learn how they train and eat for gains.
1.5M Reads 104 Comments
Smokey Grilled Cheddar And Chipotle Burger
Easy to make grilled chipotle and cheddar sirloin cheeseburger that derives a wonderful smokey flavor from the addition of coffee. Tastes amazing!
21.5K Reads 0 Comments
Grilled Skirt Steak And Poblano Fajitas
Fire up your BBQ and spice up your muscle building diet with this easy to make steak and poblano pepper fajita recipe. Only 340 calories per serving.
19.6K Reads 0 Comments
Tuna Protein Shake
Out of protein powder? No problem! This great tasting protein shake combines canned tuna with banana, milk, honey and peanut butter.
90.2K Reads 27 Comments
Chocolate Caramel And Coffee Protein Shake
Shake and go! This shake recipe takes seconds to make and turns protein shakes into something a bit more satisfying. Great for breakfast.
67.5K Reads 1 Comment
6 Week Arm Builder Workout Plan
The workout plan helps you build bigger biceps and triceps by increasing exercise effectiveness, volume and intensity over a 6 week period.
753.2K Reads 47 Comments
Low Carb, High Protein Pizza Crust
An amazing pizza crust solution for you low-carbers or Paleo eaters. You won't believe how great this tastes, and it's incredibly easy to make!
95.6K Reads 6 Comments
Strawberry Protein Bars With Raisins
This delicious "no-bake" recipe combines strawberry whey protein powder, raisins, oats and peanut butter to make a healthy and high protein bar.
105.4K Reads 20 Comments
Run The Rack Chest Workout
Build your chest using this intense workout that focuses on working from light to heavy to light dumbbells. Can be inserted into virtually any split.
269.5K Reads 41 Comments
Chocolate And Peanut Butter Protein Bars Recipe
These homemade protein bars taste amazing, almost like a brownie without the guilt. Main ingredients are chocolate whey protein and peanut butter.
309.6K Reads 42 Comments
Healthy Chocolate Raspberry Dessert
An easy to make and healthy dessert that won't derail your eating plan. This delicious recipe combines dark chocolate, yogurt and raspberries.
41.4K Reads 0 Comments
Salsa And Chicken Whole Wheat Pizza
In the mood for pizza? This easy to make recipe provides you with 4 high protein slices that can function as individual meals or snacks.
44.1K Reads 4 Comments
Healthy Lasagna
A healthy, low calorie and high protein lasagna recipe that uses fat free cheese, low fat beef, frozen spinach and whole wheat lasagna noodles.
99.5K Reads 9 Comments
To Succeed You Need Mental Strength
Champions don't just have physical skills and strength; they also have mental strength and the proper mental attitude. The gym is war: prepare yourself!
50.7K Reads 14 Comments
Brock Lesnar's Hardcore MMA Workout
Train hardcore like former UFC heavyweight champion and professional wrestler Brock Lesnar. Workout includes MMA, circuit and weight training.
297K Reads 12 Comments
John Cena Workout Routine
A muscle building workout routine used by WWE pro wrestling superstar John Cena to build a substantial portion of his current muscle mass.
1.4M Reads 137 Comments
The 300 Spartan Workout
You've seen the movie 300, now get the body. This is the intense 300 Spartan workout used by the cast of the movie that delivers results.
1.2M Reads 90 Comments
Fat Head Documentary
What makes you fat? Does saturated fat cause heart disease? What is behind the diabetes epidemic? Fat Head attempts to answer these questions.
27.2K Reads 1 Comment
Eve Bernal
Fitness model, bikini competitor and a mother of twins who believes everyone has something unique to give. Learn how she maintains a fabulous body!
13.8K Reads 2 Comments
David Ashton
A 2 time bodybuilding champion with a passion for lifestyle. In this interview he details his training approach which features a monster arm day!
21.3K Reads 5 Comments


Jeeten Yerkiah
Posted on: Mon, 09/17/2018 - 07:05

Hi, i really appreciate the 10 week mass program , i would like ti know what Will bè the next program After that ??? Thank you

Posted on: Sat, 10/31/2015 - 09:16

I would like to ask for your personal advice regarding “ 6 Day Weight/Cardio Cutting Workout” listed on www.muscleandstrength.com
For a general overview of my body history:
I had been obese in 2011; my body weight was 129 kg & height 184 cm. Four years later, I became 87 kg due to long lasting diet. I still have extra pounds, located on my belly and love handles.
Am looking forward to lose the extra pounds and gain a well leaned body because also I don’t have many muscles in body: thin biceps and bit stocky chest.
Therefore I found your program interesting, so I would like to know if your recommend following its instruction or get enrolled with other cardio oriented programs.

Richard T. Galligher
Posted on: Sat, 09/27/2014 - 10:25

I notice in most of all the chest building work outs I did not see any decline chest sets. Are they important to any chest work outs?? I really have not seen any benefits of these, Please reply.
Thank you so much.

Posted on: Fri, 07/11/2014 - 16:21

I'm 5'7''and 158. I havent had much workout experience before. What would be the best plan to get ripped in 2 months Obviously i cant get good results in just 2 months but what would be the best plan to do to get the maximum possible results in just 2 months.

Posted on: Wed, 12/04/2013 - 00:08

Hi, im currently following your 3 Day Hardcore Program, and im in the last weeks of the programs. i want the next workout routine. exactly in 3 day a week. continue for this 3 Day Hardcore Program. thanks

Posted on: Thu, 08/22/2013 - 16:25

Hi , im currently following your home workout regime and the diet as well , im benching 40 kg at the moment , just wondering on average , and taking into account im doing everything right , how long it should take me to be benching 70 kg , a rough estimate , ?? thanks

Posted on: Thu, 08/22/2013 - 16:23

Hi , im currently following your home workout regime and the diet as well , im benching 40 kg at the moment , just wondering on average , and taking into account im doing everything right , how long it should take me to be benching 70 kg , a rough estimate , ?? thanks

himanshu khanna
Posted on: Thu, 08/01/2013 - 05:49

hey ,i want to gain weight so i need to take gainer ,cretine and mutivitamins while doing these work out or natural diet is sufficient ?

Posted on: Wed, 06/26/2013 - 01:49

Up until my recent work related injury I trained at a Thai boxing gym. We use some dumb bells but mostly focus on pads, heavy bags, speed bags, HIIT endurance type training. Having broke my ankle requiring metal plates and screws, I would be optimistic to say it will be a few months before I can get back in the ring. I can put 0 weight on my left foot, but i can bend my knee. I also just got a gym membership in the hopes of maintaining my upper body and whatever else I can. Any insight on the best and safest exercises someone with a broken ankle could do?

Posted on: Mon, 03/11/2013 - 11:50

Hi! I've been following the 10 week mass building for about 1 mth been at the gym almost 3 mths lost 16lb
My question is when i weigh myself i only lose 1lb a week i'm assuming that im gaining the rest in muscle mass is this normal.
and can you tell me types of protein drinks i should take and consume in a day.
I'm 5'8 236lb now ,and i'm 50 years old.
mon/tue 40min of cardio and 1hr to 1.5hr workout - wed just cardio- thur/frid i repeat mon/tue and sat off sunday just cardio.
Any help i can get i would appreciate thank you

Posted on: Mon, 03/11/2013 - 10:30

Hey guys, I'm in a bit of a tight spot right now. I'm a Track/Cross Country runner in high school. This is my senior year and I've been training for nine months straight to go out with a boom this season. Well the downside is that I've been having foot and ankle pains for a little over a month. I've recently learned that the pain is from tendonitis and my doctor mandated that I sit out for a whole month, and the Track season has already started. I've accepted that, but I need help with a new temporary workout plan for my legs and lower back. I want to be able to come back and still be strong enough to catch back up in my training. I'm having troubles finding any leg workouts that I can do without putting any weight or strain on my ankle other than leg extensions and leg curls. If you could please help me I would greatly appreciate it. And thank you for your time.
Best Regards,

Posted on: Wed, 02/13/2013 - 11:12

thank you for your response,the last two weeks i've been using the 10 week mass building program.
im now at 240lb i've lost 12lb in 5 weeks.
My question to you, should i keep this workout or should i go to the cutting routines as you suggested me. Just want to make sure i choose the right program.There so many to choose from just picking the right one is difficult .
Here's my workout routine....treadmill for 35-40min i burn 350-400cal its set at 3.8speed... mon,tue workout with cardio, wed/ just cardio 35-40min... and thurs/frid treadmill and workout...sat off/ sun cardio and i weight myself.
Is this good ,or is it to much.
The way i figure, if stallone at 65 can do it im sure i can!!!

Posted on: Wed, 02/06/2013 - 09:37

i've been at the gym for a month now its been 9 years since i worked out.
im 5'8 243lb and im 50 years old... a month ago my weight was 252lb.lost 9lb
I was an atlee many years ago was in the junior olympics and when i turn 15 started bodybuilding for 4 years and then i stopped and got in to a lot a bad habids.Ever since then i've been roller coasting my workouts since.Now i've decided to take this more serious and start training again. .
i seen your workout ,would it be to early to start your program
My goal is to bring my weight down and ad muscle mass and to keep this time.
Need a little help

M&S Team Badge
Posted on: Fri, 02/08/2013 - 19:25

I recommend taking a look at some of the cutting routines available on the site: https://www.muscleandstrength.com/workouts/fat-loss

Focus on getting to your goal weight/body fat percentage. You can add some quality muscle mass without upping your body fat too much if you start with a leaner frame.

Posted on: Sat, 02/16/2013 - 10:04

thank you for your response,the last two weeks i've been using the 10 week mass building program.
im now at 240lb i've lost 12lb in 5 weeks.
My question to you, should i keep this workout or should i go to the cutting routines as you suggested me. Just want to make sure i choose the right program.There so many to choose from just picking the right one is difficult .
Here's my workout routine....treadmill for 35-40min i burn 350-400cal its set at 3.8speed... mon,tue workout with cardio, wed/ just cardio 35-40min... and thurs/frid treadmill and workout...sat off/ sun cardio and i weight myself.
Is this good ,or is it to much.
The way i figure, if stallone at 65 can do it im sure i can!!!

Posted on: Sun, 01/27/2013 - 11:43

and for the 10 week mass building program, can i make a superset routine out of that

Posted on: Sun, 01/27/2013 - 11:35

for tge 10 week mass building program, can this workout be split in other ways so i can get two days of rest during the week and workout a day on the weekend or will the workout not be as effective that way
and can i drop some body fat with this routine also

Posted on: Sun, 11/04/2012 - 07:11

Hi , i have been training and changing workouts for almost 4 months but i haven't seen any results but my lifting weights just increased but no visual gains , i was hoping you could give me a workout plan but i'd prefer not to include deadlifts or squats or wide grip pull ups

M&S Team Badge
Posted on: Wed, 12/05/2012 - 17:46

I'd need to know a little more about what your goals are before I can recommend a specific program (i.e. build mass, cut weight). Your diet plays a huge role in the results you see as well, and I can be a bit more specific after learning your goals. Also, it's a good idea to stick with one routine as opposed to constantly switching between routines, especially if your form needs work. Proper form is as important as the weight you use in my opinion. 

Deadlifts, squats, and wide-grip pull-ups are typically at the core of any solid routine. They are fantastic movements in terms of increasing overall strength, and are particularly effective when it comes to building mass. I'd recommend that you keep them in a routine if possible. 

Posted on: Thu, 10/18/2012 - 10:12

Im looking to bulk up . Ive been traning for a few years now
And im ripped bud just whant some more muscel i weigh 70kg and 6ft high
And like 8% or less fat
Can any one help with a 4 day program that would
Kill me with pain haha .

M&S Team Badge
Posted on: Wed, 12/05/2012 - 17:21

You could take a look at this routine: https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout

There are some burn sets and static work, which you'll certainly feel. Remember to eat BIG! You'll need a calorie surplus to build muscle.

Posted on: Sun, 09/02/2012 - 00:31

i'm looking at starting to train as a pro wrestler can anyone help me with a good workout plan

M&S Team Badge
Posted on: Thu, 09/06/2012 - 14:18

What's your lifting experience look like?