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

FAME - Mindy and Jeff
Jeffrey Kippel and Mindy Blackstein discuss the big changes taking place at FAME in 2010 and beyond, and specifics about the Body Proud Manifesto.
7.2K Reads 0 Comments
Build Muscle At Home With Only Dumbbells
A dumbbell only workout for home or the gym that will pack on muscle mass. This routine was designed by Frankoman from team Muscle & Strength.
4.3M Reads 1.4K Comments
Frankoman's 2 Day Intermediate Ab Workout
Need to bring your abs up to speed? This 2 day per week ab blasting routine by Frankoman will help you carve out your dream six pack.
580.8K Reads 132 Comments
Why You Should Stack Creatine & Beta-Alanine
The combination of creatine and beta-alanine just may be the best kept secret in bodybuilding. This stack yields muscle gains, improved strength and endurance.
285K Reads 84 Comments
Density & Strength: 4-Day Powerbuilding Split
This 4 day split by Steve Shaw is a powerbuilding system designed to propel intermediate lifters towards faster muscle mass and strength gains.
1M Reads 597 Comments
Muscle & Strength Bodybuilding Glossary
The most comprehensive bodybuilding glossary on the web. Includes a huge list of bodybuilding acronyms. This page is always growing so check back!
20.3K Reads 4 Comments
Wendler 5/3/1 Routine
Jim Wendler's 5/3/1 powerlifting system is popular because it works! Wendler's has you training 3-4 days per week on a rotating wave system.
2.3M Reads 368 Comments
2010 is the year to change your body and build the physique of your dreams! The Muscle & Strength 2010 Transformation guide will show you how to do it, no matter what your goal!
16K Reads 19 Comments
The Noob Teenagers Guide To Building Muscle
Drew Stewart arms teens you with information on training, diet and supplements, so you get on the right path as quickly as possible.
76.1K Reads 16 Comments
Healthy Chili
This is a healthy chili recipe that can be make with lean ground beef or turkey. It's time to spice up your meals!
40.9K Reads 8 Comments
Lentil Beans (Indian style) - aka Dhal Soup
This vegetarian style recipe might sound complicated, but if you have all the ingredients, it's fairly simple to make.
19.9K Reads 6 Comments
Almond and Banana Breakfast Drink
The almond and banana breakfast drink is a unique blended breakfast of protein powder, almonds, banana, yogurt and oats. Try it!
102.7K Reads 12 Comments
Banana, Cinnamon and Peanut Butter Protein Shake
Yes...banana, cinnamon and peanut butter. Don't knock it until you try it! It tastes amazing.
104.2K Reads 12 Comments
Salmon Steaks with Ginger
Salmon steaks season with ginger and lime. This is a very high protein meal, with nearly 64 grams of protein per serving and naturally occurring EFAs.
46.9K Reads 8 Comments
Mediterranean Rice
Take that tired old can of tuna and turn it into a delicious dish that will keep you coming back for more!
41.5K Reads 8 Comments
Scallop Cerviche
Seafood fans...you're going to love this scallop recipe. It's low cal, high in protein, and tastes amazing.
36.9K Reads 6 Comments
Cheesy Baked Eggplant
Never tried cooking with eggplant? This cheesey healthy vegetarian recipe will have you coming back for more. And more!
42.2K Reads 2 Comments
Tuna and Cheese Melt Patty
Tuna and cheese melts are a tasty way to spice up a boring can of tuna. They can be served with your favorite carb.
84.8K Reads 28 Comments
Cluster Set Training For Muscle Gains
Tired of grinding it out in the gym with the same old uninspired training splits and set/rep schemes? Try cluster training, and start packing on some muscle mass.
98.2K Reads 10 Comments
2 Day Intense Fat Loss & Muscle Tone Workout
This intense 2 day full body workout is designed for decreasing fat and increasing muscle tone. This workout was put to the test, and after 4 weeks subjects lost body fat and gained muscle mass!
1.2M Reads 214 Comments
8 Week Intense Back Workout
This 8 week intense back workout uses variation and intensity techniques to really get some serious growth in your back muscles! Bust through plateaus!
433.1K Reads 185 Comments
4 Day Split Bodybuilding Split Routine
This 4 day workout routine is aimed at the intermediate to advanced bodybuilder who is currently in their growth cycle. Legs have been split up into 2 separate days.
378.5K Reads 90 Comments
4 Week Plateau Busting Chest Workout!
The 4 week chest routine is designed to blast your chest with a variety of advanced intensity techniques to push you through that plateau.
452.3K Reads 251 Comments
Ab Workout To Increase Ab Size!
This advanced ab workout is designed to increase the size of your abdominal muscles to make them more defined and visible.
952.7K Reads 138 Comments
Leg Growth Workout - 3 Week Cycle
Destroy your leg muscles with this 3 week cycle leg growth workout! This workout is not for the faint hearted, Be prepared to train your legs hard! Workout includes squats.
526.4K Reads 219 Comments
The Coconut Shoulders Workout!
Pack on some serious size using a different workout each week. Includes shock techniques like drop sets and supersets. Traps are also trained.
664.4K Reads 211 Comments
Bodybuilder sitting on a bench in the gym
A workout for people who have finished bulking and have excess fat to lose. It combines weight training with 3 days of cardio, and 1 day of rest.
3.7M Reads 808 Comments
Compound Exercises Only Workout
This workout uses only compound exercises. Compound exercises are movements that require more than 1 joint and more than 1 muscle group.
1.6M Reads 286 Comments
Home Based Ab Workout
This simple home based abdominal workout can be done at home with absolutely no equipment. It should only take about 20mins and can be done once every three days.
1.3M Reads 193 Comments
Muscular man doing barbell chest presses
Looking to add muscle mass? Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule.
2.6M Reads 767 Comments
100% Powerlifting Workout
The 100% powerlifting workout. is specifically designed for someone competing in powerlifting. Also a great choice for someone building general strength.
835.2K Reads 226 Comments
3 Day Hardcore Program
This 3 day workout hits all major muscle groups. The first day targets legs/back, second day is chest/shoulders and the last is dedicated to arm training.
444.8K Reads 184 Comments
Advanced Bodybuilder Workout
Advanced bodybuilder workout suited to advanced lifters with at least one year of lifting experience. Step up your training and re-ignite big gains!
1.2M Reads 259 Comments
Muscular man doing front squat in the gym
Shock your muscle into growth by rotating this workout with your current routine. This workout hits each major muscle group twice per week.
1.3M Reads 391 Comments
10 Week Mass Building Program For Hardgainers
This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.
22M Reads 4.5K Comments
Fit athletic woman holds plank position
This full body toning workout hits all the major muscle groups in just 30 minutes, and is perfect for people who want to strengthen their muscles!
2.8M Reads 501 Comments
Off-Season Football Training
Off-season football workout designed to increase your strength and power, giving you an edge on the field. Suitable for guys who have some lifting experience..
689.1K Reads 369 Comments
Off-Season Baseball Strength Workout
Increase your strength (esp. upper body strength) in the baseball off-season. This is a full body workout hitting all major muscle groups every workout, 3 times per week.
516.6K Reads 233 Comments
3 Day Dumbbell & Barbell Home Workout
Dumbbell and barbell home workout. This is a workout you can do at home just using a set of dumbbells and barbells. The workout is designed to build muscle and strength.
1.4M Reads 603 Comments
3 Day Muscle Building Workout For Beginners
New to weight training? This workout is for you. Designed to hit each muscle group with the big compound exercises once per week. Each workout day has 3-5 exercises.
3.5M Reads 1.5K Comments
3 Day Whole Body Football Strength Workout
Increase your explosive power and strength to help you on the football field. It's a full body workout on a three day schedule - Monday, Wednesday and Friday.
657.3K Reads 329 Comments
My First Natural Bodybuilding Show - How I Did It!
Muscle and Strength member Nico Ferrara competes in his first every Natural Bodybuilding Show! See how he cut down and got prepared!
12.2K Reads 1 Comment
Kyle Roberts
Champion wheelchair bodybuilder and a true inspiration! Brad Borland talks to Kyle about how he has overcome obstacles in the gym and out!
14.3K Reads 0 Comments
Common Weight Lifting Mistakes Made By Beginners
Avoid the common mistakes most beginners to weight training make and start growing as soon as you hit the gym!
304.5K Reads 71 Comments
15 Reasons Why You're NOT Building Muscle!
This article takes a close look at the reasons why you're not building muscle and gaining weight. Read this is you're having trouble getting big!
1.2M Reads 117 Comments
The Big Business Of Energy Drinks
Energy drinks are big business. You shouldn't always believe what you read on labels and some energy drinks might even do you harm.
11K Reads 0 Comments
Strength Training Among Older Adults
While jogging, and other forms of aerobics have always been very popular among older adults, lifting weights and strength training is largely ignored.
8.2K Reads 3 Comments
Steroid Usage Amongst Teens
Steroid usage facts and data for eighth, tenth, and twelfth graders over the past few years. Some of these figures are shocking!
11.9K Reads 0 Comments
Shirtless muscle man holding dumbbell screaming
Have you considered taking steroids? Allen Tripp explains the bad effects of steroids on your body and how you can take things too far.
52.3K Reads 11 Comments
Creatine: The Common Questions Answered
Common creatine questions are answered. This article also addresses rumors and myths. A must read if you're taking (or planning to take) creatine.
223.3K Reads 162 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?