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
Bodybuilder and OCB/IFPA contest promoter talks drug testing, and gives us a behind the scenes look at running a natural bodybuilding event.
In part two of our interview with Stu Yellin tells you what makes him rant, and talks about nutrition, supplements, and natural muscle growth potential.
Stu Yellin talks about training nuts and bolts, how he got involved with bodybuilding, and the factors that lead to a successful physique.
Sean has competed over 70 times. In this interview, he talks about how the sport of bodybuilding has changed over the years, and hints at a comeback!
Natural bodybuilder Joe Ohrablo talks about his comeback to the stage following a devastating injury to both quads in December of 2008.
Ashley is passionate about motivation. In this discussion, she helps you how to find the willpower to change, and talks about her transformation.
Karma Schopp, who calls herself a tomboy princess, is a pro figure competitor, a freelance writer, and a successful personal trainer.
Vanny took home 1st in Bikini at 2009 FAME West Canada. In this interview, Vanny Vay talks about her life before fitness, and her journey into modeling.
It's the new year, and you have a laundry list of goals. In this conversation, trainer Anthony Catanzaro provides guidance on how to achieve your goals.
Natural bodybuilder Victor Costa is one of the top trainers on the Internet. His Youtube channel is wildly popular, and currently has over 11,000 subscribers.
Pro figure competitor who is also an acclaimed competition coach. Mary was recently featured on E! True Hollywood Stories, Female Bodybuilders.
Obi has appeared in numerous muscle building and fitness magazines, and is known as the world's most ripped fitness model.
Tommy is a champion natural bodybuilder and a member of Team Scivation. In this interview Tommy takes a detailed look at bodybuilding training.
Andrew is a true bodybuilding champion. In 22 contests he took home 16 first place finishes, and never placed outside on the top 3!
Figure model and bikini champion Josephine Dalton has taken home 5 first place finishes in the past several years. She knows her training!
With the nickname the Texas Shredder, you know Dave Goodin has to be hardcore! Dave is an experienced bodybuilder, powerlifter, and a contest promoter.
The Bodyopus approach is simple...low carbs for 5 days, high carbs on the weekend. An interesting approach to fat loss, and possibly a better way to utilize a keto run.
Summer's done and it's time to pack on mass. This hardcore diet and supplement plan will get you headed in the right direction.
Big eaters...do you fear the word "diet" Do you have a lot of weight to lose in a short period of time? Fear not! This is a lifestyle for you!
Contest promoter, writer, and a highly experienced natural bodybuilder. Learn how Delbert trains and diets, and find out what's up for him next in life.
Pro bodybuilder Kevin Weiss entered his first competition in 1986 at the age of 15. 18 years later, he who his pro card!
Nadine talks about how she got into weight training and her goals for 2010. Read about her surprise transition from accountant to top fitness role model.
In a matter of a couple of years, Pamela transformed her life from flabby to fit to INBF figure competitor. Learn how she Murray turned her life around.
At 135 lbs Shaun is the epitome of a bodybuilder. In this interview he talks about his love for the sport, and shares his diet and training secrets.
Dr. Joe is a nutrition and diet guru, as well as a natural bodybuilder competitor in the WNBF. He has helped numerous natural competitors.
Roger Waters has captured the INBA Overall Mr. Universe, and the INBA Mr. Olympia Masters Tall, and Overall Tall in 2007 and 2008.
Tim is one of the largest naturals in the history of bodybuilding. In this interview, Tim Martin talks training philosophy, motivation, and training mistakes.
Larry began competing in in 1980 and has 34 shows under his belt. And get this: he's only 46! In this interview Larry talks about his training and more.
Jos knows what it means to be a true natural bodybuilder. Few men are more passionate about the natural side of the sport.
Professional natural bodybuilder Daniel Grissom has taken home first places finishes in the INBF, the NGA, and the NPC.
At the age of 47, Catherine Basile has a body that every 18 year old would die for. In our interview with Catherine, she talks diet, competition and family.
This muscle building diet is best suited to a 180 pound man who works out in the evenings. The meals are not set in stone, you can see I have listed a few options for your main meals.
Have you stopped gaining size? Then it may be time to switch up what you are doing in the gym. This article provides 15 tips to help you get back on track and growing.
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