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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  • 38 years

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

Huge Attitude: Insights On Life With IFBB Pro Jason Huh
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CT Fletcher's Agony Of The Shoulders Workout
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10 Of The Best Mike Rashid Motivation Videos
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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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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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18 Comments

Pages

348 Comments+ Post Comment

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

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.

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

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

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

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

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

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.

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

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.

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

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!

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

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

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

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

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

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.....

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

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.

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

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.

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

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.

Steven's picture
Posted Mon, 11/03/2014 - 09:09
Steven

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.

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

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

Steven's picture
Posted Mon, 10/20/2014 - 09:31
Steven

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.

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

Thanks Steve! I will give it a try tomorrow!

Keep well

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

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

Steven's picture
Posted Mon, 10/20/2014 - 09:32
Steven

Hi Micky,

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

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

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

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

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

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

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 ?

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

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 ?"

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

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 ?"

No Profile Pic
Posted Sun, 09/21/2014 - 16:17
Mark

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

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

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?

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

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?

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

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?

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

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,

No Profile Pic
Posted Sun, 09/07/2014 - 05:34
Kevin

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

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

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?

Steven's picture
Posted Mon, 09/01/2014 - 19:39
Steven

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

No Profile Pic
Posted Mon, 08/11/2014 - 16:12
Andrew

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

Steven's picture
Posted Mon, 09/01/2014 - 19:40
Steven

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.

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

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

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

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.

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

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

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

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 :)

Steven's picture
Posted Thu, 08/07/2014 - 09:47
Steven

Hi Justin,

Check out this 8 week quick start program.

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

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

Steven's picture
Posted Thu, 08/07/2014 - 09:42
Steven

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.

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

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

Steven's picture
Posted Thu, 08/07/2014 - 09:41
Steven

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

No Profile Pic
Posted Wed, 07/16/2014 - 04:30
Darko

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

Steven's picture
Posted Wed, 07/16/2014 - 08:44
Steven

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

No Profile Pic
Posted Fri, 07/11/2014 - 16:41
ehsan

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...

Steven's picture
Posted Wed, 07/16/2014 - 08:40
Steven

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.

No Profile Pic
Posted Sat, 07/05/2014 - 06:10
sonny

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

Steven's picture
Posted Wed, 07/16/2014 - 08:41
Steven

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

No Profile Pic
Posted Wed, 07/02/2014 - 23:19
Kevin

Hello Steve, I sent you a Pm but not sure if I sent it right, below is my message to you. I appreciate your time!

I am asking if you could give me some advice or even recommend a routine or template to follow for quite a while. I love the fact that you are a John Christy supporter in terms of his philosophy and routines. I was saddened when I learned of his passing. I have his book and have followed routines written by him and Brooks Kubik for most of my 20+ years lifting. That is part of my problem. I don`t know how to classify myself as a lifter? I am now 6`3 220-225 and have filled out over the years from lifting and growing older so I have made progress. I still am relatively weak however and never made the linear gains I think I should have for all the years I have put in to lifting in my trusty garage gym. For example, I got my squat up to 340, my trapbar deadlift up to 350, bench up to 205, and standing press up to 150 all for a few reps but I always stall at these numbers or less, currently I am down from these totals as we speak. Poor eating and recovery is probably to blame however. I have courses by Wendler (5,3,1) John Christy, Brooks Kubik 5x5 routines, and Greyskull Lp which I ran recently and made good gains for the one cycle I ran on it. I am at a point where I am utterly confused though.

I do not plan on competing in powerlifting or bodybuilding but my goals are to get much stronger with some gradual consistent gains in size however I do not want to be much more than 230-240. Should I still run basic 3 days a week 5x5 type routines and really milk linear gains or do I need something different? Due to my family and crazy mail carrier job I do not want to lift more than 3 days per week but other than that I`m open to whatever you suggest. By the way, I have a squat rack, trap bar,powerrack, farmers walk handles, olympic dumbbells, and ez curl bar, tons of plates, and even fractional 1/2 lb ,1/4, 3/4, and 1 lb plates. I love the types of routines that I have historically followed by I get sidetracked by details like should I do 1 top set of 5 or 3 top sets of 5. Do I do a Christy Routine again or try Wendler. I`ve tried the 5,3,1 program and feel like the weight progression is too slow and I actually got weaker on it. Please help??

Sincerely,

Kevin Guzda

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Posted Wed, 07/02/2014 - 00:55
Saul

Hello Steve I just wanted to ask you I'm 16 years old I'm 5'11 and I'm skinny I weigh 140 I have lifted but never took it seriously I want to get a big chest and arms I only have dumbbells and a bench with a barbell I got weight like 150 pounds of weight I just want to know what is the best exercise to get a bigger chest and arms and also a good workout routine.