M&S Team

Muscle & Strength's Content Team is a group of fitness industry experts dedicated to publishing the highest quality articles, workouts and guides on the M&S Website.

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  • M&S HQ
  • 38 years

About M&S Team

Muscle & Strength's Content Team is a group of fitness industry experts dedicated to publishing the highest quality articles, workouts and guides on the M&S Website.

M&S Team's Content

Diego Sebastian's Arms & Abs Superset Workout
Protein Beer? It's A Real Thing Now...Would You Drink It?
Bachelors on a Budget: Building the Perfect College Meal Plan
1 Comment
Calum von Moger's 3 Best Exercises for Building Bigger Biceps
Old School Chest Workout with Calum von Moger
12 Gym Bag Essentials with Calum Von Moger
1 Comment
Amoretti Easy Banana Nut Protein Shake Recipe
The Perimeter Diet: Cheapest, Easiest Way To a Flexible, Healthy Diet
2 Nutrition Myths Stealing Your Gains: Debunking the Data
A "Handy" Approach to Never Count Calories Again
Why Am I Always Hungry? The Foods That Keep You Full Longer
1 Comment
15 Celebrity Dads With The Best Real DadBods
Baseball Beasts: 12 Killer Physiques From Pro Baseball
CT Fletcher's Agony Of The Shoulders Workout
10 Of The Best Mike Rashid Motivation Videos
10 Killer Instagram Physiques You've Probably Never Seen
1 Comment
3 Brutal Chest Workout Intensity Techniques You MUST TRY On Chest Day
10 Reasons Why You Should NEVER Bench, Squat & Deadlift
13 Hilarious "After Leg Day" Memes For People Who Really Train Legs
30 Minute Big Shoulder Workout with David Schachterle
Arnold Classic 2015 Recap With Results & Expo Videos
30 Minute Women's Toning Workout With Jenna Webb & Melanie Tillbrook
Understanding The Uberman Sleep Cycle
Jay Cutler: What To Eat Pre And Post-Workout For Maximum Results
1 Comment
Jay Cutler's Training Tips: Leg Extension Targeting Upper Quads
Rare Video Of Arnold Schwarzenegger In His Prime On The Dating Game
108 Kick Ass Workout Songs: The Ultimate Playlist
The Pump: Broscience Or Legit Muscle Builder?
20 Rep Quad & Hamstring Shock Workout
Leg Carnage: Superset Quad & Hamstring Workout
18 Week Bench Press Peaking Cycle
Spicy Garlic Bok Choy Recipe
1 Comment
8 Workout Tips To Build A Beefy Upper Body
5 Potent Tips To Beef Up Your Biceps And Triceps
How To Build More Muscle Using Nearly Any Workout System
Double Down Training: Back-Off Set Muscle Building
Massive Blitz: 4 Week High Rep Muscle Building Cycle
10 Essential Muscle Building Protein Foods
Upper/Lower 4 Day Gym Bodybuilding Split Workout
Home Or Gym Training: Which Is Right For You?
Run The Stack: A Tool To Build Muscle Using Machines
Massive Bench Press 16 Week Block Training Cycle
5 Things You May Not Know About Building Muscle
Big Traps: 2 Day Trapezius Building Workout
Build Your Own HLM Full Body Workout
VCS 3 Stage Back Workout - Volume, Cluster & Strength Training
20 Things To Know Before Barbell Squatting
Drop 5 System: 4 Day Home Muscle Building Plan
Building Bigger Pecs: 4 Workouts For Improved Chest Size
Drop 5 System: 4 Day Mass Building Workout Split


348 Comments+ Post Comment

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Posted Sun, 06/29/2014 - 23:23

Steve, I love the routine. I'm 44 and have been on it since January after more than 13 years away from weights. I've lost 5% body fat and have seen a drastic increase in strength and tone, more than I ever did as a youngster. I'm experiencing a problem recently with my leg press in that I am having pain in my left hip AFTER I stand up from each set. I have no problem pushing the weight up and making the full sets. But the pain in trying to walk is almost unbearable. However, I have no issues with squats. I do them a bit different than the video on your site, in that I let me knees go to the side of my chest. My gut makes it difficult to bring my knees to my chest. Is this incorrect, as I have read many people that state "deep" presses are okay. Any suggestions?

Steven's picture
Posted Mon, 06/30/2014 - 08:32

I never let my lower back break while performing leg presses. This means that if my hips or back side start to come off the padding as my knees come to my chest, it's too deep.

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Posted Mon, 06/30/2014 - 09:11

Thank you for the pointer. At the gym I go to (24 Hour) they have two different leg press machines. One has a 90° seat and the other has an adjustable four-pad rounded seat. I generally use the contoured one but I will try the square one and keep your tip in mind.

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Posted Tue, 06/17/2014 - 07:07
Frankie Bermudez

Hi Steve. I'm 35 years old and I'm wondering what you would suggest for someone that has a hard time gaining mass. I lose mass faster than I gain it. I'm 5'7" at 159lb from 146lb, but the goal is 165lb. I'm lean already but what type of workout routine would you suggest? I was told to go for 8-10 reps with heavier weights. On a good day, my bench is 200lb on an incline but it's not consistent. I want to bulk up some more. I'm going to give your back routine a try tomorrow; I took a week off.

Steven's picture
Posted Wed, 06/18/2014 - 08:16

Hi Frankie,

The routine doesn't appear to be the issue right now. They best thing that can help you right now is setting up an eating plan that involves a minimum amount of protein and calories per day. With this, you will be able to maximize nearly any workout plan.

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Posted Wed, 06/04/2014 - 00:49

Hi Steve,

I am currently 23 years old and have been weight training on and off for about 4 years. However recently I have set my goals on bodybuilding. I was wondering if 23 is a bit too late to commence, but if i train right and eat right can is it possible for me to still compete down the track. I am now 87 kg and 6foot, over the past 18 months since I have started weight training more seriously I have put on 15kg (not all muscle i have to admit), is this a good start?.

Any reply would be very helpful.

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Posted Thu, 05/29/2014 - 15:49

Hello Steve. I am 23yrs old and still very skinny. So I wish to gain some weight and muscles and have a fit body with good physique. But the thing is I cannot afford to go to gym. I thought of doing something at home, so I bought a pair of dumbbells (5kgs, for beginning). Please suggest me something like, exercises or workout plans using dumbbells, the food I should eat, etc. to fulfill my goal. Please help.

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Posted Thu, 05/29/2014 - 13:59

Hello steve im taking fat burners help lose my tum lol
What else cn I take to gain muscle mass bulk .

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Posted Fri, 05/23/2014 - 12:28


I am just getting into working out. I don't have a lot of time and only have access to squat and bench once a week on the same day. My other workout days are limited equipment at home. I have been reading a lot of your workouts and want to ask you what you think would be the best way to increase my squat and bench since I can only do it once a week. I was thinking about trying the Super-8 method but do both squats and bench on the same day.

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Posted Wed, 05/21/2014 - 05:30

I am looking to gain size but would not consider myself a beginner as I have experience lifting weights however I wouldn't consider myself intermediate either as over 2 years I haven't got into a consistent period of lifting or followed one programme. Would you recommend a 3 day split to begin with and then progress to a 4 day split? Or do you suggest something else? I have looked at your HLM 3 day split and also your upper/lower 4 day bodybuilding split. Thanks, look forward to hearing from you

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Posted Thu, 05/15/2014 - 20:10

Hey steve, what workout should I do to lose weight, im 5"11 at 245lbs, im 16 and work squat and bench twice a week. Gaining muslce isnt my largest concern, losng the fat I have is.

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Posted Mon, 05/12/2014 - 11:09

Hi Steve, I'm the kind of skinny teen with a large lower body in comparison with my upper body that. I've been lifting for about 1 year with strict diet 190 grams of protein /carbs 90 fat (I've cut down a little bit my carbs intake recently because I gained bffat and added some fat because noticed low testosterone symptoms recently which scared me being a teenager) I'm 70kg I've been following a 3 days split chest/bi legs/shoulders back/tri and it seems I'm not experiencing any kind of gain lately..I would like to know which workout would you recommend to me baring in mind that aesthetics are my objective and a functional lower body because I think I'm already genetically gifted with large strong glutes and quads.

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Posted Wed, 04/30/2014 - 15:33

On your 8 week chest and back specialization routine, workout #2 for chest and back, I see they are all rest pause sets. Do you perform say 10 reps rest 30 30 seconds and follow that until you've reached the 6 sets? Thanks for your help and insight.

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Posted Wed, 04/23/2014 - 01:42

Hi Steve,

I’ve been working out since 2 years ago continuously, my height is 183 cm and weight 83kg.
My body type is like Ecto-Meso (more like Ecto) with a fast catabolism.

I have a beginner chest muscles & would like to build a flat but muscular chest & pecs, also I’d like to gain more muscles as I’m losing fat and getting ripped.
I work out 4 days a week, each time takes about 2 hrs. 20min cardio vascular every work-out day.
First day chest and abdominals, second day bicep with shoulder, third day back with triceps plus abdominals and the forth day leg.
I’m taking 100% whey , BCAA, Glutamine, CLA and L-Carnitine as the main supplements and trying to complete my diet with natural foods.

Please advise that for the target just said how should I go on, do I need any major changes in my programme pls. let me know.
Appreciate that.


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Posted Tue, 04/22/2014 - 09:39

Hi Steve i recently found you and you are great! i found the HLM three days full body workout routine and i put togheter a complete routine by myself, can i show you that and get your opinion on it? it would be so much appreciated, please respond and thanks!

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Posted Thu, 04/10/2014 - 14:56
raghav mahajan

hi steve .. thanks for being with us..
i wanted to know that recently i used muscle gainer or cretaine 2 time back to back but there was no sufficient result i recived so let me suggest for advance bulking which supplement i should use and name them with companies ,,
you can also send some particular link or info to my email address
thanks ..

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Posted Thu, 03/20/2014 - 10:57

Hi Steve,
I am 30 yr old,185 cm & 154 Pound. i am trying to bulk up a little about 20 to 25 lbs.
i am hitting a gym 6 days a week, working one body part on each day and with little heavy weights.
i have been eating 3 meals per day (not more than 1500-2000 cal) right now.i am planing to start the supplement (Ultimate Nutrition's iso mass xtreme gainer)but scared of the side effects
in order to achieve my goal of gaining weight what will be the right track for me in terms of exercise, diet and supplements.
waiting for your reply

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Posted Wed, 03/19/2014 - 22:23

Hey Steve

Can you give me a ripped workout

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Posted Mon, 03/10/2014 - 17:30

Hi Steve,
I'm looking into your 8 week Build A Bigger Upper Body: Back, Shoulders And Traps Workout. I'm looking not so much as to gaining huge mass' of muscle, but to lose fat and gain a lean mass type of body..would that be a useful workout for my goals?

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Posted Mon, 03/10/2014 - 06:43

Hey Steve,
I've been hitting the gym on and off for 2 years now whilst traveling around about the world. For the first time in a while I'm going to be in one place for 3 months. What plan would you recommend for 3 times a week, 3 months, full body, lean muscle work out and if possible a rough meal plan?
Many thanks, Chris

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Posted Thu, 03/06/2014 - 20:29
Carlos A

Hi Steve, I am trying to get not huge but put more meat/ muscle on my bones I am 17 years old 5'9 and 128 pounds. I am always active with soccer but I am on a goal to get a slightly bigger upper body, arms, shoulders, and chest. I have a great diet, eating everyday good but cant seem to gain weight so I have tried whey protein shakes after a quick 30 minute lifting with dumbbells plus our machine about 4 times a week but nothing seems to work. Any tips, workouts, or routines I could do?

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Posted Wed, 03/05/2014 - 01:52
Chase myher


I have a simple question I work out about 9 pm 5 nights a weeks. I drink whey protein after working out bt was wondering should I also drink muscle milk before bed as I have read this good for me? My goal is to lose some weight but also become stronger. Please advise.

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Posted Sun, 03/02/2014 - 08:03

Hi Steve,
My name is Carolyn and I'm 19 years old. I weigh about 115 lbs and my bodyfat% is between 24-26%. I've been going to the gym since my junior year of highschool, but now I'm in my spring semester of college and want to get serious. I consider myself a beginners because I haven't been consistant at the gym for a while now, but my goal is to build both strength and muscle. I just don't know what to do for a routine to get started and be on, be it bodybuilding or powerlifting, and I also want to do cardio at least 1-2x a week. If possible could you reccomend a plan for me to get started on?

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Posted Tue, 02/25/2014 - 17:37

Your workout programs are awesome. They all fit perfect into my work schedule. I am seeing amazing results with your programs. Keep out the great work. I look forward to what comes next.

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Posted Mon, 02/10/2014 - 12:56

Hello Steve my name is AJ I am 6'4 280lbs/ I am wanting a lifestyle change that will impact my career and life. I would like to get around to 215lbs and get my body fat down to single digits. Is this a work in progress yes. But I look forward to it. I want to be a police officer. I want to be lean and cut and very mobile and agile but strong. I enjoy lifting weights but I am not trying to be a body builder by any means. I am having trouble finding a workout plan that will help. Any ideas?

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Posted Mon, 02/10/2014 - 11:33

Hey Steve, I'm writing a research paper on the works of bodybuilding--diet, supplements, rep ranges and sets, exc. I have to have one "in person" interview (through email, in person and so on) and was really hoping you could throw together some quick information based off of your personal experience and send it to me! You seem to be the most knowledgeable person I've really seen on the subject and it would be an honor to hear from you! nelsonja@wp103.org

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Posted Mon, 02/03/2014 - 13:38

Hi Steve, first of all a HUGE THANK YOU for the amazing website! I follow you since 7 months and it became my bible !
I am following at the moment the "shredded like wolverine" Brad Borland's program, and i wanted after finished this one to go straight into the "Doug's mega cutting routine" since i want to shred a little bit my body. Then, after 4 weeks go back again in the previous program but just for the last 2 phases.
Do you think it could work?
Ah, i am obviously follow the diet but, instead of the scoops of protein i take 4 pills of Weider BCAA before and 4 after the workout, and then, after dinner, a scoop of Optimum Nutrition "Pure Whey", i think it's ok, do you agree?
Last question: could you suggest me the name of a goood thermogenic and the dosage (I have never taken anything like that before and i would like to start around April with the reprise of the first workout system)?.
Sorry if these are too many questions and, again, thank to you and all the people working on this website, you're great.

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Posted Sun, 02/02/2014 - 17:30
sonny ewing

Hi Steve any ideas on how I can get my calves to grow?

I train them three times a week to the point that I can barely walk seated calf press
standing calf press toes in toes out. They are only 14 inches just over a inch
smaller then my biceps.


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Posted Fri, 01/31/2014 - 05:08

Hi Steve,

I wanted to know how to merge your 2 day A/B workout (https://www.muscleandstrength.com/workouts/2-day-simple-ab-split-by-stev...) into one day.

I do Cross fit and martial arts 4 days a week, so I can add only one weight training day.
I found some 1 day workouts on the net, but most of them don't include the compound exercises that you added in this routine.

Thanks for a great routine by the way, if I had more time this routine would be my first choice for weight training.

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Posted Sun, 01/26/2014 - 14:41
Alex Romero

Hi Steve,

I wanted to know what kind of advice you can give me to eliminate my insecurity of squatting at the squat rack, specifically when I try to go up in weight. I've been accustom to squatting with the Smith Machine and I have no problem loading up to my max, but when it comes to squatting at the squat rack I just can’t shake that mental insecurity.
Your help will be greatly appreciated.
Thank you,
Alex R.

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Posted Fri, 01/24/2014 - 07:37
John Black

Steve i only have a barbell what is the mass training system you have for a four day mass routine im 5'8 215 i would consider myself itermediate been workingout for the past 3 yrs before that ive been in and out of the gymPlease give me your nest advice plz and thank you

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Posted Sat, 01/18/2014 - 02:37

hi,,steve does smoking cigar can slow recover illness like muscle stiffness,muscle cramp,,

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Posted Tue, 01/07/2014 - 11:07

hello Steve sir i am kays i am 22 year old. I am lazy boy. My hight 5.7" . My waist 36. So u understand i am fat man. My wight 70kg, so i want to nice smart and strong man. I have 15 kg dumbbell and 1 teadmail manual buy . I live in bangladesh small village and no gym,suplement. I eat rice and more. Plz give me plan or link zero to build musles and loss fat make stong sexy body .god bless u.

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Posted Tue, 01/07/2014 - 11:01

hello Steve sir i am kays i am 22 year old. I am lazy boy. My hight 5.7" . My waist 36. So u understand i am fat man. My wight 70kg, so i want to nice smart and strong man. I have 15 kg dumbbell and 1 teadmail manual buy . I live in bangladesh small village and no gym,suplement. I eat rice and more. Plz give me plan or link zero to build musles and loss fat make stong sexy body .god bless u.

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Posted Tue, 01/07/2014 - 10:59

hello Steve sir i am kays i am 22 year old. I am lazy boy. My hight 5.7" . My waist 36. So u understand i am fat man. My wight 70kg, so i want to nice smart and strong man. I have 15 kg dumbbell and 1 teadmail manual buy . I live in bangladesh small village and no gym,suplement. I eat rice and more. Plz give me plan or link zero to build musles and loss fat make stong sexy body .god bless u.

No Profile Pic
Posted Tue, 01/07/2014 - 10:58

hello Steve sir i am kays i am 22 year old. I am lazy boy. My hight 5.7" . My waist 36. So u understand i am fat man. My wight 70kg, so i want to nice smart and strong man. I have 15 kg dumbbell and 1 teadmail manual buy . I live in bangladesh small village and no gym,suplement. I eat rice and more. Plz give me plan or link zero to build musles and loss fat make stong sexy body .god bless u.

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Posted Wed, 12/25/2013 - 15:20

Hey Steve I'm a 14 year old and I've been training with my body weight for around 7 months. Now I have started weight lifting in the hopes of some day becoming a pro bodybuilder. My question is for me what program would be best? 5x5? Long cycle? I have been looking at the Long Cycle Beginner Muscle Building workout and it looks quite good. I have been doing Jason Blahas ICF 5x5 routine for a month or so and I was wondering should I stick with it or change to your Long Cycle Program? I have looked at it and it looks very good. My goals are strength and size and when I have the strength my primary goal is size.

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Posted Wed, 12/18/2013 - 22:43

Hi Steve:

How do I adjust eating if my workout is at 4 am?

Thank you.

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Posted Thu, 12/12/2013 - 23:39

Hey Steve

Your Power Muscle Burn programs, would they be a good workout for fat loss as well? I saw the workout the other day and just wanted to know if it would be a good place to start.



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Posted Wed, 12/11/2013 - 14:11

Hey Steve, thank you so much for having these routines up here for us! I'm finishing up my rest week after 12 weeks of doing your Strength/Density routine, and I'm really pumped about your Power Muscle Burn 5-Day routine, which I'm planning on starting tomorrow morning. I wanted your opinion on a couple exercise substitutions though. I really want to do some power cleans, clean and jerks, and possibly snatches. What would you recommend switching out? Thanks again!

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Posted Wed, 12/11/2013 - 06:10

Dear Steve,

First of all, I respect the work and knowledge you put out there for us. My question is will you critique my current workout? I would appreciate your broad opinion on it, for example on what it will help me and what may not benefit me?
day 1 & day 4
power snatch 4 sets 3 reps
Deadlift 3 sets 5 reps
Standing military press 3 sets 5 reps
Deadlift 4 sets 3 reps with a bit more intensity
Standing military press 4 sets 3 reps with a bit more intensity
Day 2 & 5
Hang clean 4 sets 3 reps
Front squat 3 sets 5 reps
Barbell bench press 3 sets 5 reps
Front squat 4 sets 3 reps with a bit mpre intensity
Barbell bench pres 4 sets 3 reps with a bit more intensity
The other days are rest or cardio days.
Thank you


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Posted Mon, 12/09/2013 - 10:27

Hi Steve, I'm a beginner for weight training and I just went to gym this week, what should I do or what routines should I follow? Thanks

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Posted Wed, 12/04/2013 - 03:44
lambert l cabrera


sorry for messaging u but i do need help. i found your workout and I think it's the best for me. I am 50 yrs old and lost a lot of weight. my fat is gone but lost my muscles.

i can afford to buy only a set of dumbells. do you think a pair of 5 lbs will do or shall i start with a 10.

hoping for your favorable reply

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Posted Wed, 12/04/2013 - 03:09
Batang x

Hi Sir Steve,

I'm 20 years old. I have been following your dumbell only workout routine about 4 months now and since I have minimal time to hit the gym. I have been seeing good results (thanks to you) since I started but wanted to gain more muscle. But my gains have a little fat on them because of my large diet (consuming 500-1000 more calories to gain per day). If I may ask what will be better to take, a whey protein or the creatine and beta alanine combo? I'm a bit confused on whats more effective in gaining muscle. btw, thanks for your continuous help. God Bless and more power to you! :)

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Posted Tue, 12/03/2013 - 17:59

Hi Steve,
Ive been lifting for a year and a few months now and have just recently come off of icf 5x5 and love the full body approach. So i wanted to create a full body workout to suit my own needs (i am currently bulking up) and like the HLM approach. So i read your forum on HLM workouts and like the idea of friday and monday being heavy/medium days and wednesdays being a strict light day, as i dont want heavy bench and squat on the same day as heavy deads and presses. So ive come up with a workout based on a few ideas from this site and i just wanted to get your opinion on it, to check its all balanced etc. Here it is:
Monday: heavy/medium
Squat: 3x5
Bench Press: 3x5
Bent Over Row: 3x8
Seated Arnold Press:3x8
Lying Tricep Extension:3x8
EZ Bar Curls:3x8
Cable Pull-Through: 2x10
Wednesday: light
Squat: 1-2 x 20
Dumbbell Flys: 3x12
Wide Grip Pull Up: 3x12
Bent Over Reverse Dumbbell Flyes :3x12
Two Arm Seated Dumbbell Tricep Extension:3x12
Hammer Curls: 3x12
Leg Curl:3x12
Cable Crunches:3x12
Friday: heavy/medium
Barbell Press:3x5
Bench Press:3x8
Leg Press:3x8
(Tricep exercise):3x8
Weighted Chin-ups:3x8
Calf Raise:2x10
Hanging Leg Raise:2x10-12
I want to put a heavy compound exercise for triceps on the friday (ideally CGBP) but i already have military press and bench press, so would that be overkill? And i have no choice but to bench press monday and friday for chest as the dumbbells in my gym only go up to 24kg so i cant do dumbbell bench press. So im having trouble organizing the exercises on the friday, i also want to check theres suitable back work in there. Sorry for the lengthly post! Any opinions would be greatly appreciated, cheers.

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Posted Sun, 12/01/2013 - 22:29
John Gabriel

Hi there Steve I think I should start by saying I saw your video on youtube and you got me thinking. Since I didn't have much time to train, because of the holidays, I went and did two full body workouts with one days rest in between. Stayed with the basics like you said: Legs : 4 sets of squats followed with 1 set of lungs .Chest I did 4 sets of flat bench press followed by 1 set of incline flies . Back was 4 sets of wide grip pull downs followed with 1 set of hammer strength rows. Shoulders was 4 sets of dumbbell press followed with 1 set of dumbbell flies . Arms I did 3 sets of barbell curls and 3 sets of tricep cable pull downs. I changed the workouts on second time around but the format was the same. Give me some feed back coach :)

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Posted Thu, 11/28/2013 - 21:41

Hey Steve,

Mate I want to thank you for helping me so much!
Just all of the articles, posts and workouts you've posted are so helpful!
Keep this up man! Thanks heaps!


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Posted Thu, 11/28/2013 - 01:21
Ganesh chavan

Hello Steve ,
I am 19 year old, Height 173 cm , 65 kg. I want to Build muscles . and i am ordinarily working out please suggest suitable workout

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Posted Wed, 11/27/2013 - 10:57

Hi steve big fan of your workout dumbbell-only-home-or-gym-fullbody-workout . I was wondering if you had a rotation for it. I have been doing it for month's and id say i am not gaining anymore. Maybe repetition or lack of ability to move up in weight?