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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- 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.
M&S Team's Content
Ex-New England Patriots Cheerleader and current Figure champion and swimsuit model Samantha Bakers talks cardio, motivation, pet peeves and more!
Grace is a cancer survivor and mother who has been training for 25 years. Learn how she stays fit and fantastic at 43!
Squats overrated? So says Shawn Wolfe! Learn more about Shawn's training, supplementation and love for bodybuilding in this interview.
At 50, IDFA pro bodybuilder Carla Hampshire is a true inspiration. In this article Carla presents her training split along with a specific diet plan.
Former middle distance runner, Stacey is now a trainer, model and road racer. In this interview she shares her secrets to staying in shape 365 days/year.
Controlled Labs sponsored athlete Nick Paniagua discusses the training and diet secrets behind his amazing six pack abs.
Magnum sponsored WBFF pro diva fitness model Bree Lind discusses her on and off-season eating plans, training and cardio.
Fitness model and top level NPC bikini competitor Melanie Tillbrook shares her diet and training secrets for looking fit and fantastic.
In this interview top Men's NPC Physique competitor and Optimum Nutrition sponsored athlete Alex Carniero shares his secrets to building a shredded body.
Michelle Hanson is a top ranked NPC bikini competitor and fitness model who recently made the move from figure.
Trainer and NPC Physique competitor Melih Cologlu talks about his freaky effective 10 day muscle building split, and provides bulking and cutting advice.
Michelle Parish has moved from fitness competitions to bikini, and is looking to make a name for herself in the fitness modeling industry.
Top fitness model and Optimum Nutrition sponsored athlete Kelechi Opara shares his muscle building, nutrition and supplementation secrets.
Inspirational natural athlete Chad Shaw talks overcame numerous major health issues and asthma. He shares his insight on training and nutrition.
Super mom Ashley Horner lists her favorite exercises, discusses her cardio approach and talks about landing a commercial with Gatorade.
Figure and bikini competitor talks about recovery from ACL surgery, her special bond with Jamie Eason, and how she feared "bulking up" like a bodybuilder.
Gravity defying calisthenics master George Richards shares his training, diet and cardio secrets. Achieve your goals with bodyweight movements.
Figure competitor Kelly Rennie is also a fitness model, and has won the World Sports Model agency competition.
Derek is a bodybuilder and the Director of Team Scivation. After a seven year absence from the stage, Derek is looking to return to bodybuilding in 2011.
Fitness model Sherif Kamal incorporates boxing and the martial arts to maximize his health, and utilizes a raw, plant based nutritional approach.
Pro fitness model. Along with Micah LaCerte, Diana operates Hitch Fit, a gym and personal training service known for turning out amazing transformations.
Want a great physique? In this interview shredded fitness model Akiva Stopford shares his diet, training, cardio and supplementation secrets.
Matus Valent is a successful fitness model who has appeared on numerous magazine covers, as well as the Pathfinder movie poster and in TV commercials.
Justin Woltering is a martial artist who has practiced Jeet Kune Do and Muay Thai. As a fitness model is has appeared on several magazine covers.
Vocalist and guitarist for the metal band Destrophy. Ari is a kettlebell fanatic, school teacher, and a man who takes being a role model seriously.
Joe is a Team Scivation sponsored athlete, a champion natural bodybuilder, a personal trainer and a huge proponent of kettlebell training.
Hitch Fit athlete Jenna Renee is a fitness model, a bikini competitor in the WBFF, and a country girl who enjoys riding horses.
Shredded freak Tyler McPeak talks about how he overcame his battle with an eating disorder, and forged a career in fitness modeling.
Professional natural bodybuilding Robbie Sardinia won the NGA 2010 Overall Mr. California, and is now competing in the IFPA.
A competitive fitness model with the WBFF and an experienced trainer and transformation specialist. Micah has appeared on 7 magazine covers.
Victor became a pro natural bodybuilder at the age of only 19. He shares he nutritional secrets, as well as his 5 favorite mass building exercises!
Fueled by a desire to improve, and training with an intense higher rep style, pro bodybuilder Cleveland Thomas is looking to be bigger than ever.
Natural bodybuilder Tito Dudley is a cancer survivor, a filmmaker, and a man dedicated to helping America find it's way back to a healthy lifestyle.
Anthony Fenech is one of the foremost trainers in Canada and has trained top level athletes in nearly every sport from football to lacrosse to MMA.
Three time Mr. Olympia Frank Zane talks about training, diet and nutrition, and shares his thoughts about the modern state of bodybuilding.
An amazingly strong powerlifter. For some, Jeremy's training frequency is shocking. But his strength pays testament to the methods behind his madness.
Tony Gilgamesh, also known as Body By Gamma, is an amazingly strong and determined young natural powerlifter and strongman.
Antonio Wright always had issues with weight. In 2007, at nearly 300 pounds, he made the commitment to turn his life around and never look back.
After the birth of her son, Rany had something to prove. She wanted her healthy and physique back. Rany set a goal and turned her life around.
In this interview, IFPA pro Joe Franco talks about his love of natural bodybuilding, and shares some personal training success stories.
Dedicated himself to bodybuilding in 2008. Two years later he is a Scivation sponsored athlete, and has his sights set on an IFPA pro card.
Steve was a typical skinny guy, overtraining and undereating. He changed his physique, and is currently an online trainer and transformation specialist.
Pamela Jones is a personal trainer, mother of 3, domestic goddess, gym addict, and one of the most popular fitness personalities on the Internet.
Want to know what it's like to compete in a figure competition? Teen Christine Beauchamp shares all the details, and some secrets too!
Christina Adler has a new mission: she wants to help you get your groove back. Find out what keeps her driven, and how she can motivate you!
Errol is living proof that it's never too late. After a battle with a leg infection, and the loss of his leg, Errol ascended from the ashes like a phoenix.
In this interview, Eric Broser tells us how the PRRS training system was born, discusses beginner training, and lays out an AAEFX supplement plan.
A teen phenom, strong and fit and soon to compete in figure and powerlifting. Outside the gym, she overcame eating disorders and regained her health.
A behind the scenes look at what it takes to run a contest. Also, learn why it is important to ignore the steroid side of the sport, and support natural contests.
Jesse shares some contest prep success stories, and talks about the importance of sticking to a workout plan.
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