M&S Team

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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.

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

Side profile shot of a muscular bodybuilder wearing a black tank top in the gym
After taking a couple of years off from competing, IFBB Pro, Sadik Hadzovic is back to take you inside his journey and mindset to becoming a Champion.
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Muscular bodybuilder flexing in front of countertop full of clean foods.
IFBB Pro, Sadik Hadzovic, attempts to eat 10,000 CLEAN calories in one day. Will he be able to consume 10k calories in 1 day? Watch the video to find out!
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Full Day of Eating with Arash Rahbar
IFBB Pro, Arash Rahbar, is BACK to take you through a full day of eating. Plus take a trip down memory lane with Arash when he breaks out old bodybuilding photo albums.
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[Video] Patrick "The Future" Moore's Arnold Classic Back Workout
Patrick Moore takes us through one of his typical back workouts during prep. Check it out and follow along as Patrick provides excellent coaching cues.
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[Video] Full Day of Eating (Clean Bulking) w/ Logan Franklin
Logan Franklin takes us through his full day of eating in the offseason. During this offseason, he's looking to move up to the classic physique division.
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Sergio Oliva Jr's Chest Workout w/ Chris Cormier
IFBB Pro, Sergio Oliva Jr, and his coach/IFBB legend, Chris Cormier, take us through Sergio's chest workouts 4 weeks out from the Arnold Classic 2020.
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4 Day (At Home) Women's Workout Routine
Get in great workouts from the comfort of your own home with this 4 day full body at home workout program for women. Check it out and get started!
53.3K Reads 3 Comments
The Ultimate Bro Split: 12 Weeks to MASS
Recapture your motivation by utilizing one of the most basic workout styles most of us grew up using - The Bro Split. Check out The Ultimate Bro Split.
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Built Different Program: 6 Day PPL Workout Routine
This workout program maximizes your muscle growth by increasing your training frequency. Invest the time, and you'll be BUILT Different.
48.4K Reads 6 Comments
Grocery Shopping with Pro Bodybuilders w/ Akim Williams
We follow along with IFBB Pro and MHP athlete, Akim Williams, as he gets his groceries for the week. Akim is on prep and everything purchased has its purpose.
2.3K Reads 0 Comments
What It Takes To Be A Pro Bodybuilder w/ Patrick Moore
We catch up with IFBB Pro, Patrick "The Future" Moore, 6 weeks out from the Arnold Classic 2020 to see what it takes to be an elite professional bodybuilder.
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Arnold Classic Prep Full Day of Eating w/ Sergio Oliva Jr
In this video, we follow IFBB Pro, Sergio Oliva Jr, through a full day of eating. Sergio, in the video, is just 4 weeks out from the Arnold Classic 2020.
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Bodybuilder Logan Franklin posing in the gym
Logan Franklin takes us through his chest workout at Iron City Gym in Houston, TX. Check out the video for some excellent tips on how to build a big full chest!
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[Video] What Pro Bodybuilders Eat at Restaurants w/ Akim Williams
In this episode of "What Pro Bodybuilders Eat at Restaurants", IFBB Pro and MHP athlete, Akim Williams, takes us to Brother Bruno's Pizza. See what he gets!
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3 Best Bicep Exercises for Building Mass w/ Joel Thomas
Joel Thomas takes us through 3 of the bicep exercises he personally uses to add bicep mass. Check out the video for a full breakdown of the exercises.
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[Video] What Bodybuilders Eat for Breakfast w/ Logan Franklin
IFBB Pro and MHP athlete, Logan Franklin, joins the M&S Breakfast Club in this episode of "What Pro Bodybuilders Eat for Breakfast". Check out what he eats!
3.2K Reads 0 Comments
Akim Williams' Detail Back Workout During Arnold Classic Prep
IFBB Pro and MHP athlete, Akim Williams, takes us through one of his back workouts while on prep. This workout is focused on building muscle detail.
4.6K Reads 0 Comments
Grocery Shopping with Pro Bodybuilders w/ Steve Laureus
In this video, IFBB Classic Physique Pro Steve Laureus takes us with him for his biweekly shopping trip. See exactly what he gets!
2.4K Reads 0 Comments
3 Best Tricep Exercises for Building Mass w/ Joel Thomas
In this video, IFBB Pro and Nutrex Research athlete, Joel Thomas, takes us through 3 of the tricep exercises he personally uses to add tricep mass.
4.9K Reads 0 Comments
[Video] Full Day of Eating on Prep w/ Akim Williams
In this video, we follow MHP athlete, Akim Williams, through a full day of eating. Akim in this video is just 6 weeks out from the Arnold Classic 2020.
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Antoine Vaillant flexing in the gym
IFBB Pro, Antoine Vaillant, takes us through one of his off-season mass building shoulder workouts at his gym in Burlington, Ontario, Pure Muscle & Fitness.
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Hollywood Muscle: Zac Efron Inspired Workout Routine
Work out like you're about to be on the set of Baywatch with this workout routine inspired by Zac Efron in this month's edition of Hollywood Muscle.
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Big & Beefy Leg Workout w/ Antoine Vaillant
IFBB Pro, Antoine Vaillant, takes us through one of his off-season mass building leg workouts at his gym in Burlington, Ontario, Pure Muscle & Fitness Gym.
2.9K Reads 0 Comments
4 Day Upper/Lower Workout for Tall Women
Finding an appropriate workout program can be hard for taller women. So, we created an upper/lower workout routine that's designed for them.
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[Video] 3 Exercises to Help You Build a Wider Back w/ Steve Laureus
IFBB Classic Physique Pro, Steve Laureus, teaches us his top 3 movements he likes to use to help him build back width in his offseason.
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What Pro Bodybuilders Eat for Breakfast w/ Antoine Vaillant
In this video, IFBB Pro Antoine Vaillant joins us for a segment of "What Pro Bodybuilders Eat for Breakfast". See how he starts his day off!
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[Video] Regan Grimes’ Leg Day on Prep
IFBB Pro and Primeval Labs athlete, Regan Grimes, takes us through his typical leg day while training during his prep to end 2019.
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[Video] Grocery Shopping with Pro Bodybuilders w/ Errol Moore
IFBB Pro and Nutrex Research athlete, Errol Moore, shows us what he typically shops for when he makes his weekly trips to the grocery store.
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Brandon Hendrickson's Prep Back Workout
In this video, IFBB Men's Physique Pro Brandon Hendrickson coaches us through one of his typical back workouts while on prep.
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What Pro Bodybuilders Order for Room Service w/ Victor Martinez
In this video, we hang out with IFBB Pro and MHP athlete, Victor Martinez, in his hotel room as he orders breakfast through the hotel's room service.
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The Best Upper Body Workout Routine
Learn all about the most important exercises to incorporate into an upper body workout routine (Plus we provide 3 full workouts that put it all together)!
180.5K Reads 8 Comments
[Video] Regan Grimes’ High Volume Arm Workout at FlexPlex Gym
We join IFBB Pro and Primeval Labs athlete, Regan Grimes, at FlexPlex Muscle and Fitness in London, Ontario for an arm workout. Try out the workout!
5.8K Reads 0 Comments
3 Day Full Body Workout for Tall Women
Finding an appropriate workout program can be hard for taller women. So, we created a full body workout routine that's designed for them.
30.8K Reads 12 Comments
Hollywood Muscle: Henry Cavill Inspired Workout Routine
Work out and eat like Superman with this workout routine inspired by Henry Cavill in this month's edition of Hollywood Muscle. Check it out!
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[Video] What Pro Bodybuilders Eat for Breakfast w/ Errol Moore
IFBB Pro and Nutrex Research Athlete, Errol Moore, joins the Muscle & Strength Breakfast Club in this episode of What Pro Bodybuilders Eat For Breakfast.
3.8K Reads 1 Comment
[Video] Classic Bodybuilding: Steve Laureus' Shoulder Workout
IFBB Classic Physique Pro, Steve Laureus, takes us through the rear-delt focused shoulder workout he uses to help him build a classic era physique at Bevs.
3.3K Reads 0 Comments
[Video] What Bodybuilders Eat at Restaurants w/ Antoine Vaillant
IFBB Pros and Redcon1 athletes, Antoine Vaillant and Quinton Eriya, join us for an episode of What Pro Bodybuilders Eat at Restaurants.
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[Video] Table Talks: IFBB Pro Regan Grimes Exclusive Interview
IFBB Pro and Primeval Labs athlete, Regan Grimes, joins us in this episode of "Table Talks". Give the video a watch for all sorts of prep and peak week tips!
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Grocery Shopping with Pro Bodybuilders w/ Branch Warren
IFBB Legend and GASP athlete, Branch Warren, takes us along with him and his daughter as they head to the grocery store for their weekly groceries.
4.3K Reads 0 Comments
[Video] Steve Laureus’ Classic Arm Workout
We head back to New York to catch an arm pump with IFBB pro and Classic Physique Competitor, Steve Laureus. Check it out for Steve's full arm workout.
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[Video] What Bodybuilders Eat for Dinner w/ Antoine Vaillant
In this episode of What Pro Bodybuilders Eat for Dinner Redcon1 athlete and IFBB Pro, Antoine Vaillant, shows us what he eats... for dinner!
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Brandon Hendrickson’s BAE Pillows Chest Workout
We visit IFBB Pro, Brandon Hendrickson, and his coach, Mandus Buckle, at The Chicago Barbell Compound to see what Brandon's prep chest workout looks like.
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Cheat Meals with Pro Bodybuilders w/ Errol Moore
IFBB Pro and Nutrex Research Athlete, Errol Moore, takes us to Oh My Burger to get one of their award-winning burgers for his cheat meal.
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[Video] Victor Martinez’s Shoulder Workout at Muscle & Strength
IFBB Pro and MHP athlete, Victor Martinez, shows us how he's managed to continue to build his shoulders while training around injury prevention.
4.2K Reads 0 Comments
[Video] Full Day of Eating on Prep w/ Regan Grimes
IFBB Pro and Primeval Labs athlete, Regan Grimes, joins us again for another episode of Full Day of Eating. Unlike last time though, he's on prep.
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Branch Warren’s Back Workout at MetroFlex Gym
We travel down to MetroFlex Gym in Texas to get a back workout in with IFBB Pro, bodybuilding legend, and GASP athlete, Branch Warren. Check it out!
5.4K Reads 0 Comments
[Video] Grocery Shopping with Pro Bodybuilders w/ Antoine Vaillant
IFBB Pro and Redcon1 athlete, Antoine Vaillant, takes us on a tour of his local grocery store as he shows us what he likes to pick up to fuel his body.
2.9K Reads 0 Comments
[Video] What It Takes To Be A Pro Bodybuilder Pt. 2 w/ Regan Grimes
In part 2 of this series, we follow IFBB Pro and Primeval Labs athlete, Regan Grimes, as he concludes his prep in hopes to qualify for the 2020 Mr. Olympia.
2.7K Reads 0 Comments
What It Takes To Be A Pro Bodybuilder Pt. 1 w/ Regan Grimes
In part 1 of this series, we follow IFBB Pro and Primeval Labs athlete, Regan Grimes, as he concludes his prep in hopes to qualify for the 2020 Mr. Olympia.
2.4K Reads 0 Comments
Hollywood Muscle: Sylvester Stallone Inspired Workout Routine
Work out like Rambo and Rocky with this workout routine inspired by Sylvester Stallone in this month's edition of Hollywood Muscle. Check it out!
76.3K Reads 14 Comments

Pages

351 Comments
mohamed
Posted on: Tue, 12/31/2019 - 05:05

92 kilo
190 cm tall
age 42
wana exs. full boudy any time program 10 weeks or more incloud suplement need

Kelly
Posted on: Tue, 12/16/2014 - 17:35

Hi Steve I am a Powerlifter not the strongest but I try, I want to do the GVT but why not do M-T rest TH-F rest S-S. And I have no Idea on what to do as for exercises. I do back Squats and Front Squats on MON shoulders on tuesday (I was wounded so my right shoulder is a Titanium implant so I need to be careful but I can do what is needed) my question is when do I do Deadlifts and do I just do flat bench.

Jon-Ross Close
Posted on: Sat, 12/06/2014 - 06:44

Hi Mike,

I have just started your power, strength and burn routine. I have just got back from the gym
from doing shoulders and triceps. Now, I had no problems with the shoulder routine. I pushed myself to the max and the 40 lat raises proper hit the spot. But once I went to the close grip bench for the first set of my tri routine, my tris were already feeling it from the shoulder workout and I was unable to lift as much weight as I usually would. I basically struggled with the majority of the tri exercises as I wouldn't usually train shoulders with tris due to the triceps being hit twice. I noticed that the sets were low, is this the reason due to using your tris in the shoulder workout? I still enjoyed the workout, im burning right now and I love it. But I was just wondering if there was a way to get round this within the program. For example, swapping tris to another day. Or, do you believe that this way of training will actually benefit me, even though I'm not lifting as heavy as I usually would with the tri workout? Thank you for your time.

Many Thanks,
Jon-Ross

Craig
Posted on: Thu, 12/04/2014 - 10:27

Hi Steve,

I'm just about to begin weight training at the age of 41 and I'm bamboozled by the number of routines here on M&S.

In the past I've lost weight and muscle in the process and slowly put all the weight back on. I now realise the error in dieting without training and want to start a routine to loose weight again, but more importantly to build muscle and begin a life changing fitness program.

Can you recommend and routine(s) that will help me reach my goal ?

Regards Craig

James Babo
Posted on: Mon, 12/01/2014 - 16:31

Hi, i want to know if you think that a 315 pounds bench press is a possible goal for a natural, without being fat as fuck of course, thank you.

James
Posted on: Sun, 11/30/2014 - 21:58

Hi Steve, im new to this of bodybuilding and all that... but i want to know if you think that a 315 bench press is a possible accomplishment for a natural lifter, without being fat as fuck... Thank you.

Ivy
Posted on: Mon, 11/24/2014 - 11:26

Hi Steve,

Quick question on women and supplements. I read your article about Beta-Alanine and Creatine. I am curious if a 115 lb woman who lifts should be taking the same amount as a man. I am currently supplementing with L-Carnitine, Beta Alanine and Creatine. Should I cut the recommended amounts in your article and any others in half, or is there a formula to follow based n body weight? Thanks!

James
Posted on: Wed, 11/19/2014 - 04:46

Hey steve,

I have been working out for several years now. I weigh about 180 lbs and have an ectomorph body type. I have very little fat and my current workout routine goes something like this.

Mon- chest
Tues- back
Wed- shoulder
Thurs- triceps
Friday- bicep
Sat- legs
Sun- rest

I usually work about 5+ workouts on each day for each muscle group.
My question is would this be a bad rotuine to continue? I want to stay in a routine that i would reap he most results from.
Thanks,
James

Manojit
Posted on: Fri, 11/14/2014 - 06:17

hi steve sir,, 2 year ago i join gym,, i have got volume bt now i need shape and size,, and abs,, plz ,help me ,, give me a rutine for size and shape, i want to shape of my chest,, i not in a shape, plz help me,, give me a wanderful routine

reza
Posted on: Sun, 11/09/2014 - 06:39

hi Steve
I'm in training for 6 months, now i want to start one of your programs, which one do u offer??
is "4 Day Maximum Mass Workout" good for my start??? I,m 25, and 185cm and 81 kg.....

Jackson Blackwell
Posted on: Mon, 11/03/2014 - 17:08

Steve is very knowledgeable and is very helpful in the gym and doesn't mind helping someone with some pointers and tips. Thanks for all the help. Metro Fit Center.

Alex
Posted on: Mon, 11/03/2014 - 10:17

Thx for quick answer, i was thinking something like that. I was watching some of your videos on YT and reading some stuff, great work, good to have people like you as a trainer.

Alex
Posted on: Mon, 11/03/2014 - 04:53

Hello Steve, sorry if i boring you, i was looking at your program Power Muscle Burn 5 Day Powerbuilding Split, i like it. One question do, you did not say anything aboout deloading week, rest week. Do you use it or just work work work.

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Steven
Posted on: Mon, 11/03/2014 - 09:09

I recommend taking a week off when you need it. I am not a fan of planned deloads for this type of program. With that said, if you go 8-10 weeks without a rest week, it's probably a good time to take one.

Kaveshan Pillay
Posted on: Mon, 10/20/2014 - 07:40

Hi Steve

Love your articles and your youtube page!

I am in need of some assistance

I have designed a program for myself where i hit legs twice a week and chest and back(on the same day) twice a week

I want to know if i can just bolt on the "20 rep squat routine" to the beginning of every workout
?

I am seeing results from my current split but i'd love if i could add the 20 brutal reps of squats before each workout at least twice or 3 times a week

on my chest and back sessions i do deadlift, incline. barbell rows, decline, one arm row, lat pull and flyes...

Monday is heavy day moderate volume and saturday is moderate weight higher volume

Thanks for taking the time to read this!

Speak soon

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Steven
Posted on: Mon, 10/20/2014 - 09:31

Thanks Kaveshan!

I would insert the 20 rep squat routine to one day, feel out the soreness, and maybe try it a second day each week. 3 days per week might be a bit too much.

Good luck and stay strong.

kaveshan
Posted on: Mon, 10/20/2014 - 13:21

Thanks Steve! I will give it a try tomorrow!

Keep well

micky
Posted on: Sun, 10/12/2014 - 14:22

Hi steve coming back to training after about 20 years , I am a 47 male a bit overweight could u recommend a good training program to get back in shape can manage 4 gym sessions a week cheers

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Steven
Posted on: Mon, 10/20/2014 - 09:32

Hi Micky,

Check out this guide. Let me know if you have any questions.

ethan
Posted on: Wed, 10/01/2014 - 20:52

Hi steve, i need a whole workout routine for a herniated disk guy , please help me i cant find it and dont know what to do

Ragulan
Posted on: Tue, 09/23/2014 - 03:56

Hi Steve.. I need a big help from you. I weigh 62 Kg. I have been working out for 2 years and i dnt see myself in a big position. I want to build a big arms. My arm size when i pose is 14 inches, Can u suggest me a way to build big arms and shoulders.
Best regards..
Thank you

Yassin
Posted on: Mon, 09/22/2014 - 23:40

Hi Steve, I'm doing your 4-day-maximum-mass-workout and I would like to know if it's good to build muscle if I move to the dougs-mass-building-routine-for-ectomorphs program ?

bhavya
Posted on: Mon, 09/22/2014 - 13:45

Sir , I workout very hard every week
(following this from last 1 year )
1st 1 hour cardio (every day)
routine - chest/tri
- back/biceps
- shoulder/leg
(repeat again and rest on sunday)

"BUT still my body remains lose very loose spicily chest ..so should i go for any other plan or stay on this ?"

bhavya
Posted on: Mon, 09/22/2014 - 13:42

Sir , I workout very hard every week
(following this from last 1 year )
1st 1 hour cardio (every day)
routine - chest/tri
- back/biceps
- shoulder/leg
(repeat again and rest on sunday)

"BUT still my body remains lose very loose spicily chest ..so should i go for any other plan or stay on this ?"

Mark
Posted on: Sun, 09/21/2014 - 16:17

Hey Steve, every article of yours I read you always talk about consistency and progressive overload, both of these points make sense. But I seem to get more of a pump workout instead of making gains...
I stick to the form as best as I can and stop the set when my form feels like its slipping then go for another however many sets...
I usually do 10 sets with my exercises and, like you point out, if I can do 10, the weight goes up...
I've been going consistently for 9 months now and, while I'm not expecting miracles, by the time I get home and take a shower, whatever visual gains I could see are away...
I don't know if I'm expecting to much or if I'm doing it wrong xD.
Thoughts?
Thanks so much for any help
Mark

Anthony
Posted on: Wed, 09/17/2014 - 17:05

Hey steve in my mma training we do a lot of body weight workouts like up and downs, air squats and pullups. When I'm at the gym should I focus on power and muscle workouts to compensate?

Skylar
Posted on: Wed, 09/17/2014 - 00:53

Hey Steve quick question about elbow pain. I have had chronic but tolerable pain in my elbow for a while now. It goes away while I'm lifting, but hurts a few hours after I'm done. Then by the next day it is very small pain again. Is this tendinitis and what should I do to recover and prevent this?

Skylar
Posted on: Wed, 09/17/2014 - 00:52

Hey Steve quick question about elbow pain. I have had chronic but tolerable pain in my elbow for a while now. It goes away while I'm lifting, but hurts a few hours after I'm done. Then by the next day it is very small pain again. Is this tendinitis and what should I do to recover and prevent this?

harbi
Posted on: Tue, 09/09/2014 - 09:01

Hello Steve,
i want to tell you that i am a big fan of you. i believe your training system is perfect as it bring real strength to the body and the soul as well

i started your 4 days upper/lower split for a month and it really gave me a huge trust in my strength as i never did squat or deadlifts. but i did a mistake of not having surplus in my calories as i used to have less than 2000 cals a day with 120-140 g of protein

Now this is my second week in your 4 days split of power/muscle/burn routine. i increased my calories in tank to 2500-2800 a day and i noticed increase in my squat and deadlift strength and i really enjoined the routine and planing to spend 2 weeks more before i shift to the 5 days split of P/M/B or stay with it for another month.

i have a plenty of time but my only concern is my overall power in tank and resting time as i feel tired in many times during the day as i really work very hard in the gym. maybe it will take me a while until i increase my strength.

My Question is:
i am Male 33y - 173 lbs and 5.7 feet . My body fat is 24% ( according the gym machine).

what is your general advice to me to MAX gain in muscle and strength without getting plenty of extra fat ? should i do 5 days split ? Do Cardio? increase/decrease my calories in tank?

i have the next 6 weeks to follow your advice word by word after that i will need to slowdown my work density as i will be busy.

i would really appreciate your advice,

Kevin
Posted on: Sun, 09/07/2014 - 05:34

Hi Steve,
I am starting this 8 week quick start training program, but I am looking to keep planning so I can have my goals in sight. What program should I move onto once finished with this one? I am looking to build strength.

Thanks,
Kevin

Anthony
Posted on: Mon, 09/01/2014 - 13:08

Steve I've started using your 5 day power muscle burn split but wanted to turn it into a three day split plus a fullbody workout at the end of the week. Do you think that would be fine adding the fullbody workout?

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Steven
Posted on: Mon, 09/01/2014 - 19:39

Well, as long as the full body wasn't too intense, and used more as active recovery.

Andrew
Posted on: Mon, 08/11/2014 - 16:12

Steve,
I have been reading your articles and workout routines and other articles from other trainers.I am Noticing a pattern. Your recent article you stated you need to add squats and dead lifts to your workout routine. Few questions, I have a back injury and doing these exercises is a challenge for me. The amount of weight and reps I can do is limited, if I do correct form, will it still make a difference? Thank You

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Steven
Posted on: Mon, 09/01/2014 - 19:40

You could try 20 rep squats. With that said, if you have a back injury, it might be best to stick to leg presses and one arm dumbbell rows.

Andrew
Posted on: Tue, 09/09/2014 - 16:28

Thank you, leg presses is what I have been doing most of. I will continue with that.

John
Posted on: Mon, 08/11/2014 - 10:44

Steve, I have been doing this workout for about a year now and have noticed great results. My brother just purchased a adjustable weight bench for my 30th birthday. Do you have a routine you can suggest that won't interfere with this dumbbell workout? Using a bar?

Thanks Steve.

Ansar k a
Posted on: Sun, 08/10/2014 - 03:05

Hi steve i m ansar 29 yrs old having 104 kg bdywt & 5"11 inch height..i havbeen going gym since few years back.i love wrkout nd bodyfitness..but until nw i didnt reach my goal nd i m nt satisfied in my wrkout.so i need guidance.please gve me d advice for my wrkout..hope u wil do it..thank uu

Justin smith
Posted on: Sun, 08/03/2014 - 05:15

Hey Steve,
im 15 years old and quite skinny, and also just started bodybuilding and i was just wondering what a good workout would be and if you had any tips or stuff. I really wanna get bigger and bulk up. thanks :)

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Steven
Posted on: Thu, 08/07/2014 - 09:47

Hi Justin,

Check out this 8 week quick start program.

veer
Posted on: Fri, 08/01/2014 - 09:06

Hello sir.
Sir we dont have a trainer and i am 20 yr old. i have complet 8 months in my gym.
And my 6days split .
Mon.sholder/ biceps.
Tus.chest/ triceps
Wed.back/abs
Thu.leg /calf
Frd.off
Sat.off
Wat u thnk sir.plz rplyp

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Steven
Posted on: Thu, 08/07/2014 - 09:42

Hi Veer,

A split by itself tells me very little about a program's effectiveness. Whatever you do, focus on maximizing sets and adding weight to the bar at every opportunity.

Aubrey
Posted on: Thu, 07/31/2014 - 16:11

Hey Steve

With regard to your "Strength Änd Bulk Beginner Workout" is it your intention that one will only do straight sets of bench press and only ramped sets of military press?

Thanks in advance
Aubrey

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Steven
Posted on: Thu, 08/07/2014 - 09:41

Hi Aubrey,

From the workout description: "Bench Press and Overhead Press. Use the same approach as squats, alternating between the straight 5×5 workouts and 5×5 ramped workouts. "

The alternated approach would be something like:

--Bench, ramped
--OHP, ramped
--Bench, straight
--OHP, straight

Darko
Posted on: Wed, 07/16/2014 - 04:30

Hi Steve,

I am currently doing for about 4 Months - body-weight exercise - Training.
When I started 4 months ago, I was at zero, so I had no trained muscles and was unable to do more then 5 pushups.

Now regarding my question:
Would you recommend me to combine body-weight & Gym or do you think, I can get the same results, if I buy a weight-west and try to add weight to my pullups/pushups/dips and so on?

And also, do you have some recommended exercises (Gym-Exercises), wich I can add to my body-weight training.

Thanks in advance for your help and answer!
Darko

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Steven
Posted on: Wed, 07/16/2014 - 08:44

You can incorporate bodyweight training with resistance training. I would start with burpees, push ups, pull ups, dips and planks.

ehsan
Posted on: Fri, 07/11/2014 - 16:41

Hi steve
One of my disks is herinated its s1 L5 disk, am i able to workout? My doc says u can but do it with really light weights. Do u suggest any workout plan? I dont know how to get results with light weights...

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Steven
Posted on: Wed, 07/16/2014 - 08:40

I guess it depends on what he means by "light weight". Find out how much is acceptable. You can maximize this weight by using rest-pause style training and advanced techniques like show negatives and supersets.

sonny
Posted on: Sat, 07/05/2014 - 06:10

Hi Steve

Having tried a few of your programs, I was wondering if you could advise me of a calf workout I've done drop sets 21's running the rack seated calf raises calf press. My calfs are an 1.5 inches smaller then my biceps to gain some size on them would be great it doesn't help I'm 6ft 2.

Many thanks

Sonny

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Steven
Posted on: Wed, 07/16/2014 - 08:41

My main advice is to pick 2 exercises, perform them every 4 days, and try to get as insanely strong as possible on them.

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JoshEngland
Posted on: Mon, 01/16/2017 - 09:08