M&S Team

Muscle & Strength's Content Team is a group of fitness industry experts dedicated to publishing the highest quality articles, workouts and guides on the M&S Website.
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About M&S Team

Muscle & Strength's Content Team is a group of fitness industry experts dedicated to publishing the highest quality articles, workouts and guides on the M&S Website.

M&S Team's Content

Big On The Basics: Squatting With World-Class Powerlifter Jay Nera
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10 Killer Instagram Physiques You've Probably Never Seen
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3 Brutal Chest Workout Intensity Techniques You MUST TRY On Chest Day
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10 Reasons Why You Should NEVER Bench, Squat & Deadlift
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13 Hilarious "After Leg Day" Memes For People Who Really Train Legs
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30 Minute Big Shoulder Workout with David Schachterle
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Arnold Classic 2015 Recap With Results & Expo Videos
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5 Killer Women's Ab Workouts With Chady Dunmore
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30 Minute Women's Toning Workout With Jenna Webb & Melanie Tillbrook
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Understanding The Uberman Sleep Cycle
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Jay Cutler: What To Eat Pre And Post-Workout For Maximum Results
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Jay Cutler's Training Tips: Leg Extension Targeting Upper Quads
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Rare Video Of Arnold Schwarzenegger In His Prime On The Dating Game
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108 Kick Ass Workout Songs: The Ultimate Playlist
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The Pump: Broscience Or Legit Muscle Builder?
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20 Rep Quad & Hamstring Shock Workout
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Leg Carnage: Superset Quad & Hamstring Workout
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18 Week Bench Press Peaking Cycle
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Spicy Garlic Bok Choy
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8 Workout Tips To Build A Beefy Upper Body
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5 Potent Tips To Beef Up Your Biceps And Triceps
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How To Build More Muscle Using Nearly Any Workout System
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Double Down Training: Back-Off Set Muscle Building
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Massive Blitz: 4 Week High Rep Muscle Building Cycle
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10 Essential Muscle Building Protein Foods
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Upper/Lower 4 Day Gym Bodybuilding Split Workout
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Home Or Gym Training: Which Is Right For You?
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Run The Stack: A Tool To Build Muscle Using Machines
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Massive Bench Press 16 Week Block Training Cycle
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5 Things You May Not Know About Building Muscle
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Big Traps: 2 Day Trapezius Building Workout
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Build Your Own HLM Full Body Workout
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VCS 3 Stage Back Workout - Volume, Cluster & Strength Training
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20 Things To Know Before Barbell Squatting
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Drop 5 System: 4 Day Home Muscle Building Plan
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Building Bigger Pecs: 4 Workouts For Improved Chest Size
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Drop 5 System: 4 Day Mass Building Workout Split
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Paused Squats: A Brutal Alternative For Leg Size & Strength
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Ranking The Best Muscle Building Exercises: From Beast To Least
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Squatting And Posterior Tilt: A Look At Butt Wink
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8 Back Blasting Workout Tips To Improve Size & Strength
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Muscle & Strength Full Body Workout Routine
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10 Week Chest Size & Bench Press Strength Workout
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8 Week Chest And Back Specialization Workout Routine
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963 Workout System For Muscle Size And Strength
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12 Bodybuilding Lies That Won't Die
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Build The Perfect Body: A Pocket Guide For Men
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How To Gain Muscle & Strength In Just 1-2 Workouts A Week
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2 Day Squat Workout For Improved Size & Strength
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7 Ways To Build Muscle Faster
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Pages

348 Comments+ Post Comment

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Posted Tue, 04/10/2012 - 03:45
Tracy Henry

Hi Steve I've lost 5 stone and joined the gym 2years ago I love weight training and the body shape I have got . I find my self in a rut now as I want to do something different regarding weight training but still tone up at the same time can you give me any advice pls .

Steven's picture
Posted Tue, 04/10/2012 - 13:44
Steven

Hi Tracy,

PM me via the forum so we can talk more about your goals:

http://www.muscleandstrength.com/forum/

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Posted Sat, 04/14/2012 - 15:20
Rafael

Hey Steve.
I've pmed you via the forum.

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Posted Sat, 07/20/2013 - 07:57
!Kevin

Hi Steve,

How long rest between sets ion power muscle burn? Thanks!

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Posted Sun, 01/19/2014 - 17:23
inder

i have a question about pre workout and post workout supplements. can we take both supplement or not . if yes then how

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Posted Tue, 02/11/2014 - 12:41
vaibhavsharma

sir i am 22 years old how to gain weight fast

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Posted Thu, 07/10/2014 - 10:02
Nate

Switch to power lifts for 120 days, either you will love it or you will move on, either way you will benefit,
Good luck,

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Posted Sun, 04/15/2012 - 04:59
Theo

Hey Steve,

Can you explain the power, muscle, burn routines to me? Do I basically follow the sets and reps you have said, and if I can do all the reps and sets easily then up the weight? I've only been lifting a couple of months eager to put on mass. I'm 5'9 and about 135pounds.

Cheers, Theo

Steven's picture
Posted Tue, 04/17/2012 - 11:02
Steven

Hi Theo,

You do as many reps as you can, and when you can perform the top number of reps for all the sets, you add weight.

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Posted Tue, 04/17/2012 - 11:22
Ryan

Hey Steve,
I just started your Ex Hardgainer workout routine and diet. Once again ive just started training hard and with my diet I have an app on my phone hitting 3300-4000 calories a day. Should I be taking any supplements also? On that app i have my protein has been 200 grams a day without whey. Just wanted to see if i should take anything else. I am going to get a multi vitamin tonight. Just wanted to make sure im doing everything im suppose to do.

Thank You,
Ryan

Steven's picture
Posted Thu, 04/19/2012 - 13:19
Steven

I recommend a quality multivitamin and fish oil as a basic addition to a good meal plan. Once you are rolling with your training, other things like creatine, pre-workouts and BCAAs are worth trying. Each can provide some benefits. I used a pre-workout when I am fatigued on any given day. I often use a BCAA drink to help with muscle soreness.

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Posted Mon, 04/23/2012 - 15:49
John

I really enjoy reading your articles and workouts. Thank you so much for putting the time for these articles.
You rock
John

Steven's picture
Posted Tue, 04/24/2012 - 11:55
Steven

Thanks John.

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Posted Wed, 05/02/2012 - 11:48
Kareem

Hi Steve,
Can you tell me what is the best workout for me? ,, my weight is 56kg.
And your workout and articles are wonderful.
Thank you,
Kareem

Steven's picture
Posted Fri, 05/04/2012 - 15:07
Steven

How much training experience do you have, and what are your goals?

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Posted Sat, 05/05/2012 - 00:55
Ali

srr steve I mistakenly submitted my comment :

continue : + NITRIX360 , mesomorphe jacked and ,B complex tablets
and all of the exercises were super sets and I did each 8-12 reps with really high weights like 40 + for some triceps - 60 to 70 kilos for chest bench press , 26-28kilos dumbell for biceps or 360 to 430 kilos leg press and 130 kilos squats .....and after 2 months I ended up 75 kilos for the first time in my life ! and the shape of my body was gd and symmetric with enough bulk , as i'm 175 cm height so too much bulk wouldnt look gd on me , but I lost all the weight due to a travel overseas and getting sick so bad that I was about 63 kilos!! ,I started again two months ago and I ve been going to gym everyday and I think I may be experienced in martial arts but not enough def in bodybuilding and I may be mistakenly mixed them or combined them together coz during last 2 months I ve been duing extremely high intensive workouts : 18 exercises ,each 3 sets ,and each set 8to 10 reps with increasing weights in 1 to 1 and a half hour session + abs (also core strength exercises for abs )
for instance :
chest and triceps day:
1-Barbell Bench Press - Medium Grip -super set with : - EZ Bar Triceps Extension (sometimes Standing Overhead Barbell Triceps Extension instead )
2-flyes with machine -super set with - cable cross over
3-Cable One Arm Tricep Extension +
Barbell Incline Bench Press - Medium Grip
4-incline EZ Bar Triceps Extension + decline Wide-Grip Barbell Bench Press
5- Flat Bench Cable Flyes + Dumbbell Flyes - With A Twist
6- Standing Bent-Over Two-Arm Dumbbell Triceps Extension + Decline Dumbbell Flyes
7-Incline Cable Flye + Dumbbell Flyes
8-Dips Triceps Version + cable cross over BUT BRINGING THE CABLES from down to up
9-Triceps Pushdown - V-Bar Attachment (or Rope Attachment) + Seated Triceps Press

i do push ups ,seat ups in between and I run a bit in between as well and between each superset I rest 15 to 20 secs , sometimes instead of running I hit the bags for like 1 to 2 mins and at the end for abs I hang my legs around a bar then I would be upside down and I bring my upper body using my abs ,up till my chin gets close to my knees I do this 3 sets each 10 reps + 3 sets in same position but I bring my upper body half way and I do Oblique twists instead

all the other days are pretty much the same level of intensity
I know that my eating must be much more better but I can say I eat gd coz I usually am not tired afterward or the day after and these past two months I have only used 1.5 scoop of jack3d and no protein supplements as I'm student and currently its hard for me to afford those (i'm from iran living in melbourne australia ) and in 7 days I do chest + tris - biceps +lats - back (lower ,middle ) + shoulders and occasionally I add squats to different days each week ( push ups and abs I do everyday after I'm finished )
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all of the exercises I do with concentration and I try to focus and use only the muscle that I'm working on like for biceps I never get help from my shoulders or when doing cable cross I only focus on my chest but wont use my shoulders and biceps to cheat
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in case of strength ,thats the only thing that i'm best in , like I almost can easily do the weights that no one in my size and sorts of body can
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and as I told you I usually dont get that much tired and I think i'm considered to have really fast metabolism
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I consider myself an advanced athlete but I guess or maybe its better if I say I know that in case of bodybulding I think I'm doing it wrong and its maybe because of my martial arts background or the fact that when I do less work in the gym i'm not satisfied mind wise I always am eager to do more and harder ,coz my mindset is go hard or go home and I really put so much efforts but with all i'm doing my expectations wont get answered and i'm always not satisfied with my body eventhough I like compact muscles but I don like the size i'm on and the intresting fact is my body shape gets more advanced each time and the muscles more compact but still i'm 69-70 kilos !!!!
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Ive talked to different personal trainer and they have given me different plans either too easy or hard but none worked as I like a really fit body that I can see every muscle in it ,compact and symmetric but with an appropriate bulk , muscles that wont fade after a couple of months and muscles with gd strength ,thats what i'm looking for and what i'm after but I'm not successful that much
-------------------------------------------

thanks for reading all of these I'm just a bit desperate so I thought I would give it a shot and ask for your help I sort of tried to explain My Physique to you to give you an idea, I can send you pics as well or videos of my trainings I sort of lost my faith and trust in trainer's plans that was when I started to do it myself but I thought i may be puting too much pressure on my body and I dont have enough knowledge in this field and I read your profile and with 26 years of experience and reading some of your plans I think I can trust you and your knowledge really gd , so I would be happy and i'd appreciate it if you can help me and I'm up for any sorts of hard exercises and concentration and puting effort .....

thank you so much ,i'm impatiently waiting for your prompt reply :)

peace love happiness

Ali Yazdanpanah

Steven's picture
Posted Tue, 05/08/2012 - 08:14
Steven

Hi Ali,

Muscle building is about persistence, progression of weight and proper food intake. If your goals are to build muscle, you need to pick a reputable muscle building workout plan and stick with that for years.

Do you have some specific questions I can answer?

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Posted Thu, 03/20/2014 - 18:56
daniel

Hi steve. Been lifting 30 weeks doing 1 off your 4 day split programs. Its working very well. Results are unbelievable. Somehow been diagnosed with hernia. Have u had hernia?

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Posted Mon, 05/07/2012 - 14:57
Gabby

Good day Steve! I am an avid fan of your workouts. Your workouts are a killer. Also, your articles are very informative because they are certainly true. However, I have a problem to consult to you.

I was just wondering if I could get your e-mail or any contact information so that I could ask you personally, just once. I would want to ask something on how to improve a body part that keeps on frustrating me. To show you that certain body part, I would have to send a picture of mine to be more specific. I want to ask for some tips on how to fix it and stop it on frustrating me.

Thanks steve! I hope you would respond!

Steven's picture
Posted Tue, 05/08/2012 - 08:10
Steven

Hi Gabby,

What bodypart is causing the issue? I can be reached via the forum.

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Posted Tue, 05/08/2012 - 09:58
Gabby

I'm having some trouble with my lower middle chest. There some sort of a "gap" between the said region of my pecs which frustrates me because I can't do something about it. Is there any specific workout to solve the issue? How can I reach you via the forum? Thanks Mr. Steve!

Steven's picture
Posted Thu, 05/10/2012 - 08:05
Steven

Gaps can't be changed. That's genetic. You can only make the pecs larger.

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Posted Thu, 05/10/2012 - 09:56
Gabby

ahhh that's it. so the only cure to this dilemma is to make my pecs larger and more masculine. will doing decline bench press rather than flat bench press be more beneficial? thanks steve! At the very least, I've discovered that I have been frustrated for a reason that I couldn't control. More powers to you and to the M&S team!

Steven's picture
Posted Tue, 05/22/2012 - 09:49
Steven

Declines won't be more beneficial. They generally use more triceps then a flat bench.

Use flat or incline barbell or dumbbell, and perhaps dips. That will be a good base.

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Posted Tue, 05/08/2012 - 01:53
Tim

Hi Steve,
I've been doing the stronglifts 5x5 for several months and have progressed well. However, with the arrival of summer I'm doing a lot more hiking, biking, ect. And squatting 3X a week is no longer realistic. I'd like to continue using big lifts and I accept that I won't be seeing gains quite as frequently. Any recs for a good program I could use for the summer?

Steven's picture
Posted Tue, 05/08/2012 - 08:08
Steven

Here's a 3 day split I posted recently that might be of interest:

http://www.muscleandstrength.com/workouts/bulldozer-training-3-day-worko...

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Posted Wed, 05/09/2012 - 19:36
George Daxon

Hi Steve,

Looking for some advice on diet. I am 50 years old, approximately 195-lb, skinner than I should be up top. I am using one of your workout routines and have started using Whey and Casein shakes and supplements as you recommended (thanks, its had a large impact). I would like to add bulk on top and loose in legs and stomack. I understand about the amount of protien, but what should my carb and fat intake be each day?

Steven's picture
Posted Thu, 05/10/2012 - 08:07
Steven

Hi George,

I would recommend about 30% of your calorie intake come from healthy fats, and whatever remains from carbs.

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Posted Fri, 05/11/2012 - 14:00
shark

Hi Sir,

Could you give me your e-mail adress, Its just I don't to ask in the public.

Thanks.

Steven's picture
Posted Mon, 05/21/2012 - 10:14
Steven

You can contact me via the forum using the PM system.

http://www.muscleandstrength.com/forum/members/steve.html

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Posted Fri, 05/11/2012 - 14:15
shark

Hi sir,

Can you give me your e-mail adress, its just I have some question which I don't want to ask in public so can I get your email?

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Posted Sun, 05/13/2012 - 15:40
Nathanel

Hi Steve,

I love all your content. I am currently doing your 4 day split (power muscle burn) and I am loving it. I want to gain some last volume for my chest. I think I am eating around 3000-3500 calories a day. I am 5.7" (1.71m) and I weigh around 143 lbs (65kg). I have about 1 month before I leave for summer vacation to work on my upper chest as it is the part I need to improve the most. Should I change some of the chest excersizes to incline instead of flat pressing? I would love to chat with you regarding this but I can't seem to register at the forum because I can't see the image string that I need to verify. If you have the time, please reply over email.

Warm regards,
Nathanel

Steven's picture
Posted Mon, 05/21/2012 - 10:17
Steven

I wouldn't change anything. Focus on progression of weight and stay the course. One month really isn't a lot of time to make gains.

If you can't register on the forum, send an email here:

http://www.muscleandstrength.com/forum/sendmessage.php

I will help you set up an account.

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Posted Sun, 05/20/2012 - 22:45
Mitchell

Hey Steve,
I am really interested in powerbuilding and was looking at your "Power Muscle Burn 5 day Powerbuilding set." In general I am wondering if performing both strength and hypertrophy movements in the same day is counterproductive or is it really combining the best of both worlds. In your opinions is it better to alternate between strength one week and then size the next?

Steven's picture
Posted Mon, 05/21/2012 - 10:19
Steven

No it's not counterproductive at all. Strength improvement is a cornerstone of muscle building, so there are no muscle building days that aren't focused on the gradual improvement of strength, except for perhaps more advanced lifters who already have accumulated quite a fair amount of strength.

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Posted Mon, 05/21/2012 - 20:20
Mitchell

Hey thanks Steve! How much do you think I could gain by doing your power muscle burn 5 day split in regards to both strength and size? I'm about 180 with a bench of 225 and squat of around 350. I'm looking to do this for about two months

Steven's picture
Posted Tue, 05/22/2012 - 09:40
Steven

Muscle and strength building is a long term process. You really can't expect more than a few pounds strength increase and perhaps max a couple pounds muscle increase during that time.

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Posted Thu, 06/14/2012 - 02:46
Victor

Hey Steve!
I really need you help and advice. Im a 15 year old scrawny boy about to be 16 in november, 5"7 height and about 130 lbs. I've been lifting for about 6 months (none results) cuz I'm been stopping a lot , I have stopped lifting recently because I'm afraid it can "stunt" my growth. I kinda don't believe it can , but I've been told by my parents I should not lift until I'm tall enough. I know all about the calories and having to eat alot in order to have results also I've going to be start using supplemets like whey powder, also weight gainers, So my question to you is do u have an work out plan that is right for me? Like for your past articles or u can make one for me? Also the weight (lbs) I should lift? Do I increase every set? I'm not really sure so I need you guidance , oh also I'm lifting for a sport like football but I'm also doing it to be fit and muscular and to be not put down by people. I would be grateful if u have any info to give me , thanks very much!

Steven's picture
Posted Thu, 07/05/2012 - 10:15
Steven

Hi Victor,

Sorry, I can't go against your parent's wishes.

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Posted Tue, 06/19/2012 - 11:09
Romain

Hi there,

I am 5 ft 10 weighting 158 pounds. My goal is to put on around 10lbs of lean muscle. I am quite lean now and want to stay lean. Anyway, I have understood that in order to reach my goal I need to gain muscle mass. I have been doing the Obi Obadike workout for more than 4 months now with quite good results. I am wondering if I can switched to the 4 day Power-Muscle-Burn routine. Do you know more suitable routines? I want to get ripped not big! THANK YOU very much for your help and great website btw. Romain

Steven's picture
Posted Thu, 07/05/2012 - 10:23
Steven

Adding strength comes down to eating so you can grow, and using progressive resistance. The 4 day PMB program provides you with a good progression approach, so yes, it can help.

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Posted Thu, 06/21/2012 - 00:04
Bob

Hey Steve,
I have been going to the gym for about a month now and have been consistently following a variation of your 4 day split. In the past year and a half I have gained a lot of weight. I am at about 210 right now and would love to be back around 195-190, maybe less. I am taking whey protein 2 times a day on workout days and 1 time a day on off days when I am either running or playing basketball for cardio. I was wondering if you had any specific workout plan or maybe some ways I can alter your 4 day or 5 day workout to help me reach my goals of losing fat and gaining lean muscle mass. Any advice you can give me would be much appreciated. Thank You.

Steven's picture
Posted Thu, 07/05/2012 - 10:26
Steven

Hi Bob,

Fat loss is almost completely about diet. When trying to lose weight you want to workout the same as you workout when building muscle. Simply cut your calories back slightly so you are losing no more than 2 pounds a week. This will help you keep more muscle while losing fat.

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Posted Fri, 06/29/2012 - 12:48
Jessie Baguley

Hey Steve, my name is Jessie Baguley, I am changing my career into firefighting,I need to gain some muscle and I read the workout routine, but the thing I am having a hard time is how much weight should I use, so if you could please let me know where I should start and then go from there would be greatly appreciated.
Thanks Steve
Jessie

Steven's picture
Posted Thu, 07/05/2012 - 10:29
Steven

Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

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Posted Tue, 07/03/2012 - 04:03
Hayden

Hey Steve,
I read your Ex-Hardgainer plan and need clarification.
I'm 17, 5'11 and 120 pounds. I make strength gains but barley put on any weight.
As a classic hardgainer ectomorph would this plan be optimal for the results I want to see?

Steven's picture
Posted Thu, 07/05/2012 - 10:31
Steven

Yes, that plan will help you...if you follow the eating guidelines as well as the lifting guidelines.

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Posted Wed, 07/04/2012 - 03:06
Sourabh Agarwal

Dear Steve,

Your workouts are very well laid out for a person in any stage of his workout. As for me, I have lost considerable amount of weight since last Novemeber, 2011. It was only from Novemeber that I have been working out, doing intensity training, etc. 3-4 times a week. All my workouts till now have been at home.

I came across your workouts, which seemed to really hit me in the head. I wondered why am I not using more structured workouts as you have stated. I really enjoy saving most of the workouts you put so that I can use them at some point in time.

I would really appreciate if you could offer me some advice or guide me as to which workout of yours I should start using at home to build muscle? How many weeks should I do them for? After this certain workout, what other workouts of yours can I adopt and keep continuing.

Your help would mean a lot to me and I look forward to following every step diligently.

Warm Regards,

Sourabh Agarwal

Steven's picture
Posted Thu, 07/05/2012 - 10:36
Steven

I would either start here:

http://www.muscleandstrength.com/workouts/8-week-novice-quick-start-work...

Or if you are very comfortable with your squat and deadlift form, start here:

http://www.muscleandstrength.com/workouts/strength-bulk-beginner-workout...

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Posted Mon, 07/09/2012 - 13:18
Stergios

Hi Steve,
I wanted to ask you if I could add Hammer Curls in the 4-day spilt Bulldozer Training. I have read that hammer curls and reverse barbell curls work hard the brachialis muscle, so I thought it would be a good idea. The question is, do the other exercises you recommend work the brachialis in a proper way so hammer curls aren't really necessary or do I have to add them or switch one of the exercises with them? Thanks in advance.

Kind regards,
Stergios

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