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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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

10 Killer Instagram Physiques You've Probably Never Seen
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3 Brutal Chest Workout Intensity Techniques You MUST TRY On Chest Day
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10 Reasons Why You Should NEVER Bench, Squat & Deadlift
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13 Hilarious "After Leg Day" Memes For People Who Really Train Legs
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30 Minute Big Shoulder Workout with David Schachterle
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Arnold Classic 2015 Recap With Results & Expo Videos
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5 Killer Women's Ab Workouts With Chady Dunmore
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30 Minute Women's Toning Workout With Jenna Webb & Melanie Tillbrook
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Understanding The Uberman Sleep Cycle
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Jay Cutler: What To Eat Pre And Post-Workout For Maximum Results
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Jay Cutler's Training Tips: Leg Extension Targeting Upper Quads
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Rare Video Of Arnold Schwarzenegger In His Prime On The Dating Game
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108 Kick Ass Workout Songs: The Ultimate Playlist
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The Pump: Broscience Or Legit Muscle Builder?
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20 Rep Quad & Hamstring Shock Workout
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Leg Carnage: Superset Quad & Hamstring Workout
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18 Week Bench Press Peaking Cycle
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Spicy Garlic Bok Choy
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8 Workout Tips To Build A Beefy Upper Body
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5 Potent Tips To Beef Up Your Biceps And Triceps
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How To Build More Muscle Using Nearly Any Workout System
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Double Down Training: Back-Off Set Muscle Building
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Massive Blitz: 4 Week High Rep Muscle Building Cycle
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10 Essential Muscle Building Protein Foods
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Upper/Lower 4 Day Gym Bodybuilding Split Workout
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Home Or Gym Training: Which Is Right For You?
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Run The Stack: A Tool To Build Muscle Using Machines
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Massive Bench Press 16 Week Block Training Cycle
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5 Things You May Not Know About Building Muscle
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VCS 3 Stage Back Workout - Volume, Cluster & Strength Training
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20 Things To Know Before Barbell Squatting
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Drop 5 System: 4 Day Home Muscle Building Plan
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Building Bigger Pecs: 4 Workouts For Improved Chest Size
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Drop 5 System: 4 Day Mass Building Workout Split
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Paused Squats: A Brutal Alternative For Leg Size & Strength
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7 Ways To Build Muscle Faster
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Super-8 Three Day Bodybuilding Workout Plan
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Pages

348 Comments+ Post Comment

No Profile Pic
Posted Fri, 11/30/2012 - 14:31
Brian Ford

Hey Steve, I had book marked a 3 day total body workout by you and deleted it by mistake....any chance you could point me in the right direction to find it again? Thanks
Brian

Steven's picture
Posted Mon, 12/03/2012 - 16:11
Steven
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Posted Fri, 11/30/2012 - 15:18
Thomas

Hey Steve,

Is ther any chance to talk with you in private ? I don't feel comfortable talking in public like this. If you want I can leave my e-mail in the comments so you can contact me. If you don't have time to talk in privite it's fine.

Have a nice day.

Thomas

Steven's picture
Posted Mon, 12/03/2012 - 16:12
Steven

I'll send you an email.

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Posted Mon, 12/03/2012 - 02:50
Gabriel

hi steve i like your workouts very much and also consider them ones of the most effective for the people according to what I see, that why i send you this post to ask you what do you think about the workout that I want to do:

Monday- Grappling Ciurcuit (consist on, bent over row, upright row, military press, good morning, split squat L and R, squat and push press together and finally straight legged deadlift) I want to do this 4 sets of 8 reps

Tuesday: back and biceps
wednesday: Rest
thursday: chest and triceps
friday:grappling circuit

do you think that is a good idea or should I change something?, I'm obviously going to combine this with a very good nutrition plan and rest, I'm not a beginner and with this I'm referring that I'm concerned about the importance of nutrition, rest, consistency and the good performance of exercises, y started to do exercise at 16, now I'm 20 but because of some compromises I haven't exercised in the last 4 months... I hope you could help me.

Thanks Steve

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Posted Tue, 12/04/2012 - 11:29
Brian

Thanks Steve!

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Posted Fri, 12/07/2012 - 12:03
Gabriel

hi steve i like your workouts very much... I designed a workout and I would like you to see it and tell me your opinion about what can I change for get better results

monday - grappling circuit ( bent over row, upright row, military press, good morning, split squat L R, explosive squat, straight legged deadlift)

tuesday - biceps and a little back

wednesday - rest

thursday - chest and triceps

friday - grappling circuit

do you think that could work good?... I'm going to combine this with good rest and nutrition for best results. but what could I change?

Thanks Steve

No Profile Pic
Posted Fri, 12/07/2012 - 21:51
Max

Hey Steve I have some questions as a teen that i was wondering if you could help answer, mainly about my routine. I have been working out seriously for about 5 months (have worked out longer but not to the extent i have been these past few months) and i have been wanting to change my routine. Any suggestions? I have checked out your 5 day split http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerb... and the 4 day split version of it. Would it be ok to start up on it?

No Profile Pic
Posted Tue, 12/25/2012 - 11:38
Kevin

Hi Steve,

I am 36 and have lifted for periods on and off for the last 20 years. I hurt myself pretty bad this last May when I completely tore my left pectoral loose from my upper arm (humerous bone). I had corrective surgery and all is good now except for a ten inch scar that will forever remind me of being a dumbass.
That being said,I have been back in the gym five days a week 45mins-hour a day. I also attend a trim and tone 1 hour group exercise class with my wife 3 nights a week that I use to get my cardio and ab work in. I have done more reading on diet and exercising this go round than ever and eel like I have a better understanding of the way things should be done.
I am currently 5"11 190 and 15% body fat. Measurements by a pro by the way not me. I "think" I have a good diet setup. I am sticking to 2500 cals a day and trying to balance cals evenly across protien,carbs and fats. Good carbs and good fats 80% of the time. Like I said "I think this is a good plan". I have lost about 6% body fat in the last 3.5 months. I dont really care about the scale,190 is fine with me. I want to get into the 10-12 % body fat range.
Im not trying to be "huge". I wouldnt mind putting a couple more inches on my arms (currently 16.5in). Other than that I just want to trim up this last bit of belly fat and tone up a little more overall.
After all of that being said my question to you is what routine would suggest for me? I have been comitted to Mon-Fri gym visits for strength training and can keep that schedule. I get so confused about all the different splits and how many times a week to work each body part etc.
Any suggestions or advice would be greatly appreciated whether it is diet,exercise or grammar related. I dont know if it helps but a couple of things I left out earlier...
I take a quality multivitamin,zinc,and fish oil daily.
My chest measures 47in
My legs are 28in
My waist is 32in.

Thanks

No Profile Pic
Posted Wed, 01/09/2013 - 15:16
Chris

Steve,

I found your four day work out on this site. I have been doing it for a month or so and gained massively. Thank you for your advice and guidance. True inspiration.

Steven's picture
Posted Thu, 01/31/2013 - 02:00
Steven

Thanks!

No Profile Pic
Posted Thu, 01/10/2013 - 13:47
Hussein

Hello Mr. Steve.. :) How Can I Contact You? I Want To Ask You Several Questions :)

Steven's picture
Posted Thu, 01/31/2013 - 02:00
Steven

I can be found on the forum via the same username.

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Posted Sat, 01/19/2013 - 10:24
Rob

Just wanted to say your Power Muscle Burn 5 Day Powerbuilding Split workout is one of the best I have followed, I have a lot of time for your work and knowledge. Thank you mate.

Steven's picture
Posted Thu, 01/31/2013 - 01:59
Steven

Glad to hear it. Keep working hard.

No Profile Pic
Posted Mon, 01/21/2013 - 02:29
Tom

Hi Steve,
Im an 18 year old with a little bit of a slower metabolism that wants to lose fat and build muscle. Should i be eating more calories then required or less?

Steven's picture
Posted Thu, 01/31/2013 - 01:59
Steven

I don't recommend at 18 that you run any form of diet. I would eat mostly clean foods, and eat until you are satisfied.

No Profile Pic
Posted Thu, 01/24/2013 - 17:39
Johnathan Quincy

hey steve
I read your profile and it said your arms are 19". is that flexing or not flexing. i'm 14 and mine are 13 not flexing. and i dont have fat arms.

Steven's picture
Posted Thu, 01/31/2013 - 01:57
Steven

Flexed.

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Posted Mon, 01/28/2013 - 05:54
karthik

hi steve.
I am from sri lanka. i saw your workouts. i want some details from you. how can i contact you?
your mail address?

Steven's picture
Posted Thu, 01/31/2013 - 01:57
Steven

I am available on the forum via the same username.

No Profile Pic
Posted Wed, 01/30/2013 - 18:07
SS

Hi Steve,
Can you help me please?
My issue is about Cardio! I'm 21 years old, 145Lbs (65Kg), 175cm, and about 12-14% body fat I think and I see 2packs of mine... I'm not skinny at all but I'm not shredded and muscly as well as I want!
I don't really know about how much Cardio I need! and what type? (HIIT, LISS)
I can only do Cardio after my weight training at gym, can I do HIIT just right after my weight training? How many days in a week I need HIIT, how many days LISS....??

Help me please Steve with a complete Cardio Workout for me, Thanks a lot!

Steven's picture
Posted Thu, 01/31/2013 - 01:57
Steven

What are your goals?

No Profile Pic
Posted Thu, 01/31/2013 - 02:38
SS

I want to decrease my body fat to see abs, increase muscle mass much more and shredded in a Fitness way...
I really try to have a good nutrition, and I only use Whey as supplements after workout,, my weight training is 5 days a week.... so when/how much do I need to do Cardio (HIIT/LISS) in a week after workout (weight training)? may you combine treadmill and bicycling for this issue?

Thank you very much Steve!

mnsjason's picture
Posted Tue, 02/05/2013 - 17:12
mnsjason

It's not entirely realistic to expect muscle mass gains while also trying to drop body fat. The issue being that you need to have a calorie surplus in order to build muscle mass, which can lead to a bit of fat gain. It's more effective to focus on one or the other (focus on building mass, THEN cutting body fat).

That being said, it's quite difficult to say how much cardio you should be doing, as this will have a direct effect on what your daily caloric intake needs to be. Obviously, more cardio means more calories. You'll need to adjust your diet accordingly. You can absolutely combine treadmill and cycling.

No Profile Pic
Posted Fri, 02/08/2013 - 07:04
SS

Thanks a lot,
but I don't really know yet about these:
How many days a week are the maximum for doing HIIT? And can I do that in weight training day just right after weight workouts?
Another issue is about the nature of LISS and HIIT... for example I do cycling for 20 minutes and I burn 150 calories but my heartbeat is not too high and I tolerate pretty high pressure... I don't understand is this HIIT or LISS??

I'm really grateful!

No Profile Pic
Posted Sat, 02/02/2013 - 21:50
zfmartin

Hi Steve, I am looking to get back into weightlifting after a long absence. I need to shed some fat and also build muscle. I only have maybe 3 dedicated days per week due to my crazy work schedule, is there a good workout you would recommend for me? And also what kind of cardio is good? Like how many times per week, how long, etc? I would think a beginner program would be appropriate but also looking for a good long term workout as well. Thanks!

mnsjason's picture
Posted Thu, 02/07/2013 - 17:02
mnsjason

You might want to check out this beginner full-body routine: http://www.muscleandstrength.com/workouts/beginner-fullbody-workout.html

As far as cardio, you can throw it in on your off days. Feel free to mix it up between steady-state cardio and HIIT cardio. If you're unable to include the cardio on your rest days, post-workout is a good time to include it.

No Profile Pic
Posted Sat, 02/02/2013 - 22:15
zfmartin

I would also like to ask if it is absolutely necessary to include a rest day in between lift days. Again I'm not sure my schedule will allow it. At least once a week I would have to do back to back. Is that ok?

mnsjason's picture
Posted Thu, 02/07/2013 - 17:06
mnsjason

While it's not ideal, it should be ok if you're eating right and getting enough rest. Rest days are pretty important in that they give your body time to recover and build. I'd actually suggest a different routine than the one I previously recommended, as it wouldn't be a great idea to perform the same routine back to back. A split like this one would better suit your needs: http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

No Profile Pic
Posted Tue, 02/05/2013 - 09:07
Soren

hi steve,
i mention a few times, tthat u can be contacted by a private message, but my mind doesnt seem to gget, where this private message thingie is located?
got a couple of questions from a danish follower :)

First off: Power Muscle Burn 5 Day Powerbuilding Split
im trying to incorporate this into my schedule, but i dont seeem to see any rest time? i mean, how long should the rest time be? 90 sec? 60 sec?

would this workout give me any positive results, sinice im in KCAL deficit, due to weightloss? (already lost 75ish pounds, 38kg)

my schedule is starting monday.
Xfit, offday, Xfit, chest/tri, back/traps, shoulder/bic, deadlift/abs/calfs

No Profile Pic
Posted Tue, 02/05/2013 - 21:10
Shane

Hi Steve... I just recently completed 2 cycles of this workout (60 days) http://www.weighttraining.com/workout-plans/adrian-peterson-workout-plan and the results were pretty good but I want to try something new because im beginning to plateau..I'm 18 with solid muscle and in good shape overall..I was wondering if you could take a look at that workout and tell me which one of your workouts would be most beneficial to me after completing that. I have been lifting pretty consistently for about 3-4 years. My goals are to gain muscle mass, gain strength and definition...thanks so much for the help

No Profile Pic
Posted Wed, 02/06/2013 - 09:39
Shaun

hi Steve

how r u men ?

i need your advice for the bulldozer training..

can you recommend me what type of supplement that i can take ?

previously i took whey protein from optimal gold...

No Profile Pic
Posted Sun, 02/10/2013 - 06:24
Kevin

Hi Steve. I am new to all this and was just wondering if you could give some advice and tips. I am 27 and I'm 5ft 9 and I weight approx 170lbs I want to start bulking up and gain muscle mass and develop a larger body including legs. Any info on best protein shakes to start with and also I will be using home gym equipment which will be dumbbells and a bench press with barbell too any advice as to the best exercises and routines would be really appreciated. Mainly I don't want to start doing exercises but not doing it right and wasting time. Would rather get advice from someone who knows and do it properly. Many thanks. Kevin

No Profile Pic
Posted Tue, 02/12/2013 - 12:09
Michael Garcia

I just started one of the full body routines , The Grinder. I just wanted to know if some cardio on the days off might be to much a day after this workout?

Joey's picture
Posted Thu, 02/14/2013 - 15:01
Joey

Cardio on Off Days is totally fine, but listen to your body.

No Profile Pic
Posted Wed, 02/13/2013 - 16:17
Ben

Hiya Steve, I'm 15 and currently weight training to get rid of the curse of being skinny, is this program
For me do you think,
Thank you x

No Profile Pic
Posted Tue, 02/19/2013 - 00:57
Joseph

for the dumbbell only full body workouts or any full body work outs in general should you rotate your program every few weeks for or does it matter? how often do you increase weights, & once you reach your goal whether you are trying to lose weight or build muscle do you stay with a certain measurement in weights? sorry if you have a hard time understanding my question i'm having hard time trying to explain what i'm asking.

No Profile Pic
Posted Tue, 02/19/2013 - 13:04
zorro979

hi steve
i read your Articles
i learned from you a lot
thank you bro
i greatful to you very very much
i have a question for you please ?
i work 5 days routine
if i want to add some methods like ( cluster sets or drop set )
example
arm day
3 Exercise 4 sets for Biceps
i want do cluster set for 8 set 30 sec rest ;4 reps
now how my routine become look like
please teach me the role to add any method to my routine
how many sets & how many reps to any method and any muscle
thanks again bro :)

No Profile Pic
Posted Tue, 02/19/2013 - 20:15
wyatt

hello steve im 15 and looking for a benchpressing program that has me lifting on weekdays and resting on weekends i currently bench 150 and would really like to get it up to 200 before the school year is over. i only have dumbbells from 30-75lb and a bench and a bar with about 250lb in weight ive looked at your 8 week program you posted a while back but i dont really like it i would prefer a program that only had me bencing and useing the dumbbells any help would be awesome.

No Profile Pic
Posted Sun, 03/10/2013 - 06:55
wassay

hi steve im a student 19 y old just started gym my weight is 57 kg i want to gain weight and build muscles. can u maked a routine for me which includes all 7 days. and i want this plan to be of 8 weeks. can u plz help me

No Profile Pic
Posted Sun, 03/10/2013 - 09:32
Ronald Leslie

Hello Mr.Shaw.I'm new to all of this but I've doing your beginner workouts which I appriciate and enjoy. I've read a few articals on the subject and no one mentions how much weight you should use.

mnsjason's picture
Posted Wed, 03/13/2013 - 19:17
mnsjason

The weight you use is entirely dependent on you as an individual. The general idea is to use a weight that barely allows you to complete the low end of a given rep range. For instance, if a given rep range is 8-12, then you'll want to pick a weight that allows you to perform 8 reps with good form. Focus on getting extra reps each session. When you're able to hit 12, increase the weight. Rep ranges are a guideline, so if you feel that you can increase weight when you hit 10 reps, go for it.

No Profile Pic
Posted Wed, 03/13/2013 - 22:52
Wyatt

I can max 155 using the calc it says i can do like 115 12 times should i lift that weight 12 time take a break then lift as many as possible rest and try again till i cant do 8?

No Profile Pic
Posted Sun, 03/10/2013 - 16:44
Tom white

Steve, I am a beginner who has been working out for one month, I currently work my chest every other day.( 3 sets bench, 3 sets flat dumbbell press, 3 sets for dumbbell flys every workout) is this overtraining my chest? I am an ectomorph.

mnsjason's picture
Posted Fri, 03/15/2013 - 18:42
mnsjason

That's a lot of volume for a beginner, especially if you haven't dialed in your form. If you haven't made progress, I'd say that's a pretty clear indication that you're overdoing it. You may want to consider incline bench/dumbbell press on chest day.

No Profile Pic
Posted Wed, 03/13/2013 - 15:16
Danny

Hi i was wondering if you could help me, i am 17 and have been weight lifting for about 5 months but i have usually been doing almost the same thing every day that i go and not specifying on a specific muscle each session. i was wondering if you could recommend a training that will help me put on more muscle and gain more power all over.
Thanks

No Profile Pic
Posted Thu, 03/14/2013 - 21:53
TylerB

Hi Steve
Im currently about to start following your hardgainer routine. Ive been doing doggcrapp training now for around 16 weeks getting moderate gains and im ready to switch it up. One question i have is for example on Monday when u do bench press, do u recommend staying with a bench press every week? or on the next week would you suggest you do an incline, the following a decline, and then back to bench. Also, how many weeks do you recommend training on the hardgainer routine? Thanks!

Tyler

mnsjason's picture
Posted Wed, 03/20/2013 - 17:10
mnsjason

I'd recommend incorporating incline and decline bench in the same day. You can either use a barbell or dumbbells.

No Profile Pic
Posted Sun, 03/17/2013 - 14:57
alex

Hi steve. I am 35 years old 1.81m and for the last 8 months I have been doing a 6 day per week training. That inlcudes a 2 x 3 days schedule of Chest + triceps, Back + Biceps, Legs + Shoulder repetitions of 10. Also i do about 20m of cardio (running at 11km). The result was to go from 86kgs to 79kgs in 5 months and then go to 81kgs in the rest 3 months. I just use whey protein twice a day and eat healthy. I want to push it more seriously now. Can you reccomend me one of your workouts that will boost me up faster? Always taking into account my age (35).

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