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
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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.
M&S Team's Content
If you're in need of a great, quad-dominant leg workout, then you're in luck! Check out Team Allmax's Brandon Beckrich's insane off season leg day routine!
Jason Poston, a type 1 diabetic & IFBB Physique Pro, takes Muscle & Strength on a behind the scenes tour of his life. You won't want to miss this!
IFBB Pros Brett Kahn and Gerardo Gabriel visit the Muscle & Strength HQ and destroy their chests with this high volume chest workout routine. Check it out!
If you thought your back workout was tough, then you've got to check out IFBB Pro and ProSupps athlete Jason Poston's Giant Set Back Routine!
Joe Donnelly describes how he incorporates occlusion training into his workouts for better pumps and quicker recovery. Try it out for yourself!
Need a way to finish off your arm workouts? Jason Poston shares his ultimate bicep finisher. Don't have an arm day routine? We've got you covered.
Looking to burn fat and build muscle, all while never stepping foot on the cardio deck? Try out Joe Donnelly's high intensity resistance training!
A new study published in the Journal of Exercise Physiology and Phallic Hemodynamics has linked bench pressing with poor sexual performance.
Hitting those barbell curls hard, but still not making bicep gains? Maybe it's time to switch things up. Try Joe Donnelly's barbell curl variation!
Steve Kuclo's photo shoot turned into an intense training session. 150lbs overhead presses and machines filled to max capacity; you don't want to miss this!
Catch part 3 of IFBB Physique Pro Brett Kahn's prep for the 2016 Arnold Classic. This video includes the competition and Brett's takeaway from the Arnold.
Can you imagine the type of workout Cory Gregory and Mike Rashid could create together? No need to play make believe, check out this intense workout!
Kai Greene just won the 2016 Arnold Classic, but he's had more than training on his mind. Kai is making major moves in the entertainment and sports supplement industries.
When it comes to bodybuilding, no one knows more about the sport than Jay Cutler. Here are his expert picks for the 2016 Arnold Classic!
Catch part 2 of IFBB Physique Pro Brett Kahn's prep for the 2016 Arnold Classic. This video includes a chest session, supplementation tips, and more.
Catch part 1 of IFBB Physique Pro Brett Kahn's prep for the 2016 Arnold Classic. This video includes a back session, meal prep tips, and more.
Everyone claims to have all the answers when it comes to protein, but is that always the case? Take our protein quiz to see how much you really know...
5 weeks out from the 2016 Arnold Classic, bodybuilder Kai Greene hit a late night leg workout and shared some tips with Muscle & Strength.
Cover model Diego Sebastian shares his go-to arms and abs superset workout. Watch the video for the secret to cover ready abs, biceps, and triceps!
No longer do you have to make the choice between a protein shake and few beers! The question is, would you knock back a couple of Brewtein beers post-workout?
Eating healthy can be tough at college but at the same time you want to be able to enjoy yourself and have some fun while keeping up with your physique. Here's a simple guide to help you do both.
Calum von Moger knows a thing or two about big arms, so we asked Mr. Universe to name his top three exercises for building mountainous biceps!
Mr. Universe Calum von Moger goes back to basics with this old school aesthetic chest workout inspired by Golden Era physiques.
3x Mr. Universe & Cellucor-sponsored athlete Calum Von Moger shares what items he thinks are essential to every lifter's gym bag.
Looking for a delicious way to get in some calories, with a decent protein & carb ratio? Try this easy banana nut protein shake on for size!
Shopping is a pain and endless diet articles make nutrition incredibly confusing. Here's a simple system that will get you on the right track.
Nutrient timing isn't dead and you probably should stop basing your daily diet on percentages. The latest research shows that you might be causing yourself undue anxiety.
Hate counting calories? Here's an easier system that gives you foolproof tools you can't lose.
Are you constantly hungry even after you've just finished a meal? A new study reveals which foods are the best (and worst) at keeping you full longer.
With all the fuss going around about #dadbods, let's take a moment to appreciate hard-working actor and athlete dads who maintain their solid bods despite their busy schedules.
Get inspired by the bodies on the bases. These athletes train hard for their killer physiques and the love of the game!
Is clean eating the only way to see the results you want? Get the scoop on clean eating vs. flexible dieting, and learn to properly count your macros!
Ready to build the massive shoulders you've always dreamed of? "The Superman from Compton" CT Fletcher is here to show you how to do just that.
Need an inspirational boost? No worries, here are 10 of Mike Rashid's best videos to give you a jump-start and get your mind right for training!
With all the hard work these individuals put into the gym, it would be unfair not to get some recognition. Here are 10 killer physiques worth checking out!
Serious lifters know to stay away from these 3 compound lifts, not only because they're useless but can end up hurting you in the long run.
Anyone who trains legs knows that the days following leg day are the worst. Here's some humor to help alleviate the excruciating (but necessary) pain!
Build your shoulders with David Schachterle's 30 minute workout that's designed to pack on shoulder mass when you're limited on time.
Short on time? MuscleTech athletes Jenna Webb and Melanie Tillbrook designed this quick 30 minute toning routine that works the full body.
Does hacking your sleep schedule lead to a boost in productivity? Gain an understanding of the Uberman Sleep Cycle and decide for yourself!
Jay sits down to answer one of his most frequently asked questions: What's the best pre and post meal?
Jay Cutler shows us how toe position is everything when trying to target the upper quads.
Amplify your gains with this ultimate workout playlist from Muscle & Strength. Have any songs you feel should be on this list? Let us know in the comments section.
Find out how to improve your gym results by learning the art of patience, properly managing your bulks, evolving your training and setting down your cell phone.
Break through a bench press rut by tracking progress, establishing proper expectations, improving form, increasing calories and training the bench frequently.
Are you really a hardgainer? No, probably not. Most lifters who have trouble packing on muscle mass are making these 5 mistakes. Start building muscle size today!
You hear a lot of crazy and conflicting information in the muscle building and fitness realm. The following article will help you separate fact from fiction.
As Cheryl Haworth prepares for Beijing 2008, she struggles with injury, confidence, and her place in a world where larger women are not readily accepted.
Learn how NPC figure competitor Elsie Velazquez structures her workouts, diet and cardio for maximum results and an amazing body!
Steve Byrnes is an ex-professional BMX bike racer who is now gunning for a Men's Physique pro card. Learn more about his amazing abs and training style!
351 Comments
92 kilo
190 cm tall
age 42
wana exs. full boudy any time program 10 weeks or more incloud suplement need
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.
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
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
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.
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.
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!
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
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
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.....
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.
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.
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.
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.
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
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.
Thanks Steve! I will give it a try tomorrow!
Keep well
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
Hi Micky,
Check out this guide. Let me know if you have any questions.
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
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
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 ?
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 ?"
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 ?"
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
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?
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?
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?
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,
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
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?
Well, as long as the full body wasn't too intense, and used more as active recovery.
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
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.
Thank you, leg presses is what I have been doing most of. I will continue with that.
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.
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
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 :)
Hi Justin,
Check out this 8 week quick start program.
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
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.
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
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
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
You can incorporate bodyweight training with resistance training. I would start with burpees, push ups, pull ups, dips and planks.
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...
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.
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
My main advice is to pick 2 exercises, perform them every 4 days, and try to get as insanely strong as possible on them.
Hi Pradeep,
Check these workouts out.
https://www.muscleandstrength.com/workouts/5-killer-summer-arm-workouts