M&S Team

Man and woman in the gym
Quick Stats
  • 6
  • M&S HQ
  • 38 years
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

IFBB Pro Victor Martinez's Heavy Back Workout At M&S Gym
IFBB Pro Victor Martinez visited the M&S HQ to give us an inside look at some of the training techniques that he's used to build a big & thick back.
15.3K Reads 0 Comments
"The Zane Row" Unique Dumbbell Row Variation Inspired By Frank Zane!
In this video, Team GAT athlete Sadik goes over the "Zane Row", a unique variation to the dumbbell row that he picked up from 3X Mr. Olympia Frank Zane.
10.6K Reads 1 Comment
Sadik's Top Two Favorite Quad Exercises For Building Mass
After switching to Classic Physique, Sadik added a lot of leg mass in a short amount of time. In this video, he gives us his top two exercises for quads.
10.4K Reads 0 Comments
Dallas McCarver's 2017 Arnold Classic Superset Shoulder Workout
We follow 25 year old IFBB Pro Bodybuilder Dallas McCarver 4.5 weeks out from the 2017 Arnold Classic as he hits an intense superset shoulder workout.
15K Reads 0 Comments
2 NO CHEAT Lateral Raise Variations You Should Use On Shoulder Day
MHP Athlete Chris Bumstead takes us through a couple of his unique variations to the popular side lateral raise that he uses in his shoulder workouts.
18.1K Reads 0 Comments
2 Exercises to Build Bigger Bicep Peaks With Victor Martinez
IFBB Pro Victor Martinez knows a thing or two about building biceps. In this video, Victor shares his two favorite exercises to build biceps that peak.
25.6K Reads 0 Comments
Part 2: How Ryan Terry Prepares For a Pro Physique Competition
After placing 2nd in the 2016 Men's Physique Olympia last year, USN Athlete Ryan Terry is hungry to win the title at the 2017 Arnold Classic! Follow his prep!
11.3K Reads 1 Comment
5 Foods Every Bodybuilder Should Eat with Sadik Hadzovic
Sadik Hadzovic visited the M&S HQ a few months ago to give us an inside look at some of his favorite bodybuilding foods that he eats to build lean muscle.
17.4K Reads 1 Comment
Dallas McCarver's Heavy Leg Workout for 2017 Arnold Prep
We were recently invited to follow Redcon1 Athlete Dallas McCarver during his brutal quad workout in the final weeks of his Arnold Classic contest prep.
11.7K Reads 0 Comments
21 Year Old Chris Bumstead's Deadlift Session at M&S Gym
21 year old bodybuilder Chris Bumstead liked our deadlift platforms. So, while filming educational videos, he had himself a deadlift party in the M&S gym.
8.2K Reads 0 Comments
Pro Bodybuilder Victor Martinez's Chest Training Tips
MuscleMeds Athlete Victor Martinez visited the M&S HQ to share some of the things he has picked up over the past 16 years as an IFBB Pro Bodybuilder
15.3K Reads 0 Comments
Sadik Hadzovic's 10,000lb Shoulder Press Challenge
Team Gat athlete Sadik Hadzovic goes head to head with Muscle & Strength athlete Brett Kahn in the 10,000lbs dumbbell shoulder press challenge! Who will win?
12.7K Reads 2 Comments
21 Year Old Bodybuilder Chris Bumstead's Big Arm Workout
MHP athlete Chris Bumstead takes us through one of his mass building arm day routines that he uses to build stage ready biceps and triceps. Check it out!
47.1K Reads 0 Comments
Shoulder Workout Tips & Safety Advice From Victor Martinez
IFBB Pro Victor Martinez breaks down four of his favorite shoulder exercises, and how to perform them properly to maximize growth and prevent injury.
15.3K Reads 0 Comments
Top 3 Back Exercises To Build The Perfect V-Taper
Team MHP athlete Chris Bumstead shows us the top three exercises he's personally used to build one of the most aesthetic physiques in modern day bodybuilding.
25K Reads 0 Comments
How Ryan Terry Prepares For a Pro Physique Competition
After placing 2nd in the 2016 Physique Olympia last year, USN Athlete Ryan Terry is hungry to win the title at the 2017 Arnold Classic! Join Ryan's journey!
14.7K Reads 4 Comments
Editor’s Picks: Muscle & Strength’s Best of 2016
Another year is in the books and we've provided an enormous amount of amazing content to our Muscle & Strength readers. Check out the best articles of 2016!
13.8K Reads 1 Comment
A Day With The Ultimate Fit Couple: Steve Kuclo & Amanda Latona
Join us as we travel to Dallas, TX and meet up with Team Allmax Athletes Steve Kuclo and Amanda Latona to spend a day in the shoes of their every day life!
10.3K Reads 0 Comments
2 Unique Shoulder Exercises You've Never Done
Looking for two unique shoulder exercises that you probably haven't done before? Look no further and give these a shot to detail your cannonball delts!
6.2K Reads 0 Comments
Muscle & Strength's 2017 Fitness Survey
Find out everything on challenges that make or break a great fitness plan, see which diets are easy to follow and much more about bodybuilding and fitness.
100.4K Reads 0 Comments
What Pro Bodybuilders Eat for Breakfast with Steve Kuclo
Check out Allmax's Steve Kuclo as he cooks up a giant breakfast to begin his day. With eggs, egg whites, grits, & toast, Steve's got the recipe for gains!
7.3K Reads 0 Comments
3 Ways to Break Through Squat Plateaus
Stuck in a squatting rut? Can't seem to hit that new squat PR? Check out these 3 tips on bursting through your squatting plateaus & accomplish that PR!
9.8K Reads 0 Comments
300lb Bodybuilder Juan Morel’s Mixed Volume Leg Workout
If you thought your leg day was intense, then you've got to check out Juan Morel's mixed volume leg day! See exactly how the 300lb bodybuilder trains legs!
6.5K Reads 0 Comments
Cory Mathews Rear Delt Training Tip
Need a move that will really isolate your likely lagging rear delts? Give Cory Mathews's cable rear delt fly variation on an incline bench a try.
2.8K Reads 0 Comments
Top 5 Exercises That Increase Athletic Performance
Need help boosting your athleticism? Check out Coach Loren Landow's top 5 exercises that will increase your performance during athletic competition.
11.9K Reads 0 Comments
2 Unique Ab Exercises You Probably Haven’t Done Before
Tightening your core & revealing your 6 pack can be a difficult task. Make things easier for yourself with these two movements that engage the entire core!
4.6K Reads 0 Comments
Joe Donnelly’s Intense Upper Body Cable Workout
Want to train your entire upper body in one solid & concise workout? This intense & complete upper body cable workout will help you build the body you want!
9.7K Reads 0 Comments
The 22 Inch "Bread N' Butter" Arm Workout With Cory Mathews
If you want massive guns, you've got to put in work. If anyone knows how to put in work, it's IFBB pro Cory Mathews. Check out his full arm day workout!
7.1K Reads 2 Comments
Full Day of Eating With 300lb Beast Athlete Juan Morel
Think all bodybuilders eat is chicken & rice? Think again. We followed Beast athlete Juan "Diesel" Morel around to see exactly how a 300lb bodybuilder eats!
20.6K Reads 1 Comment
IFBB Physique Pros Brett Kahn & Chase Savoie's Chest Building Workout
Train your chest like the pros do. Check out IFBB Physique Pros Brett Kahn & Chase Savoie's killer chest and bicep workout at the Muscle & Strength Gym!
8.6K Reads 0 Comments
Kris Gethin’s Brutal Giant Set Shoulder Workout
Check out Kris Gethin's intense shoulder giant set routine and give it a shot during your next shoulder workout. Your future pump & gains won't regret it!
17.3K Reads 2 Comments
Off-Season Grocery Shopping with 300lb Pro Bodybuilder Juan Morel
Ever wonder what a 300lb offseason pro bodybuilder's shopping cart looks like? We followed Beast athlete Juan Morel on his weekly shopping trip to find out!
7.3K Reads 0 Comments
How to Properly Train & Grow Your Calves With Kris Gethin
Kris Gethin joins the Muscle & Strength team and teaches us a few things about how to properly target the calf muscles for growth. Check it out!
7.8K Reads 0 Comments
Juan Morel’s Superset Chest Workout at the East Coast Mecca
Looking for an intense chest day workout to get a killer pump? Give IFBB Pro and Beast Sports athlete Juan Morel's superset chest day workout a try!
7.9K Reads 0 Comments
8X Mr. Olympia Ronnie Coleman's Memories at Metroflex Gym
8x Mr. Olympia winner and bodybuilding legend, Ronnie Coleman, takes us on a tour of the infamous Metroflex Gym in Arlington, Texas. Check it out!
20.6K Reads 0 Comments
Understanding Carbohydrate Sources & Timing With Kris Gethin
Need help figuring out which carbs to consume and when to consume them? We've got the perfect starting point for you with these tips from Kris Gethin!
7.4K Reads 0 Comments
Super Heavy Brandon Beckrich's Big Back Day at Muscle & Strength Gym
At the start of his prep for the 2016 NPC Nationals, Brandon Beckrich traveled to the M&S HQ to get some killer workouts in. Check out how he trains back!
7.2K Reads 1 Comment
Jay Cutler Trains 2016 Contest Winner at Muscle & Strength HQ
What would you do if you had the chance to train with bodybuilding legend Jay Cutler? Watch our Train With Jay winner cash in on his 1-on-1 training session.
5K Reads 0 Comments
The Greatest Cheat Meals in the History of the Internet
Who doesn't love rewarding their hard work with an epic cheat meal? Check out our top 10 list of the greatest cheat meals in the history of YouTube!
37K Reads 0 Comments
Kris Gethin's 10 Minute "Muscle Mush" Bulking Breakfast
In need of a nutritious breakfast to kick start the day? Look no further! Kris Gethin's Muscle Mush is full of micro & macro nutrients to help your gains!
8.2K Reads 0 Comments
An Exclusive View of the Trophy Case of 8x Mr. Olympia Ronnie Coleman
Join us as we reminiscence with 8x Mr. Olympia, Ronnie Coleman, about his 20 year bodybuilding career in front of his large & completely filled trophy case.
11K Reads 0 Comments
Grillin’ & Chillin’: The Best July 4th Recipes for Lifters
Hosting this year's 4th of July festivities? Stay lean and eat great with these recipes straight from the M&S kitchen!
13.5K Reads 0 Comments
Ryan Terry's Drop Set Quad Workout
Ryan Terry gives us proof that physique competitors do train legs. Check out IFBB Physique Pro and USN athlete Ryan Terry's intense drop set quad workout!
8.3K Reads 0 Comments
Jay Cutler's Training Tips: DB Bench Press
4x Mr. Olympia, Jay Cutler, visited the Muscle & Strength gym to give his fans pointers on certain exercises. Check out how he does dumbbell bench press!
7K Reads 0 Comments
Livin' Like Jay: Inside Jay Cutler's House in Las Vegas
Have you ever wondered what 4x Mr Olympia winner Jay Cutler lives like? Come take an exclusive look at Jay Cutler's Las Vegas home and see for yourself!
23.7K Reads 0 Comments
America’s Strongest Teenager: Olympic Weightlifter CJ Cummings
CJ Cummings is America's strongest teenager. Check out this exclusive video where we discuss his training, accomplishments, and future Olympic aspirations!
6.5K Reads 0 Comments
Build a Big Chest: 3 Easy Tips to Maximize Incline Bench Press
Team Allmax athlete Steve Kuclo stops by the Muscle & Strength headquarters to give us 3 quick tips to build a bigger chest using an incline bench.
14.8K Reads 0 Comments
Using Resistance Bands for Explosive Muscle Growth
Have you heard of resistance band training? AML Athlete Joe Donnelly gives us the 411 on resistance band training, why it's effective, and how to use it.
7.6K Reads 2 Comments
Squeeze Method For Building A Big Defined Chest
The Muscle & Strength team travels to Columbus, OH and learns about the squeeze method from MuscleTech Athlete, Santi Aragon. Give this method a shot!
9.8K Reads 1 Comment
Grocery Shopping For Pre-Workout Meals With Brandon Beckrich
Join Team Allmax Athlete Brandon Beckrich on his trip to the grocery store for some preworkout meals. He gives great traveling nutrition advice for anyone!
6.4K Reads 1 Comment


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

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,

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.

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.

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!

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.

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

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.

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.

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.

M&S Team Badge
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

M&S Team Badge
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.

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

Thanks Steve! I will give it a try tomorrow!

Keep well

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

M&S Team Badge
Posted on: Mon, 10/20/2014 - 09:32

Hi Micky,

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

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

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

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 ?

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 ?"

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 ?"

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.
Thanks so much for any help

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?

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?

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?

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,

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.


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?

M&S Team Badge
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.

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

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

M&S Team Badge
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.

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.

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 :)

M&S Team Badge
Posted on: Thu, 08/07/2014 - 09:47

Hi Justin,

Check out this 8 week quick start program.

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
Thu.leg /calf
Wat u thnk sir.plz rplyp

M&S Team Badge
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.

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

M&S Team Badge
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

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!

M&S Team Badge
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.

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...

M&S Team Badge
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.

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


M&S Team Badge
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.

M&S Team Badge
Posted on: Mon, 01/16/2017 - 09:08