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.

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

[Video] Grocery Shopping with Pro Bodybuilders w/ Victor Martinez
Join along team MHP athlete and IFBB legend, Victor Martinez, as he hits up all his grocery spots to grab his preferred food sources for the week.
6.9K Reads 1 Comment
[Video] How to Workout Like a Bodybuilder: Training Tips from 8x Undefeated Mr. Olympia Lee Haney
8x undefeated Mr. Olympia, Lee Haney, provides M&S with insight into how he used to train for competition during his illustrious bodybuilding career.
8.9K Reads 0 Comments
Charles Glass's "Beginners' Essentials" Bodybuilding Workout
Charles Glass is an iron legend and his coaching style is coveted by some of the greatest in the business. This workout is inspired by his coaching style.
144.9K Reads 16 Comments
How to Eat Like a Bodybuilder: Dieting Tips from 8x Mr. Olympia Lee Haney
8x Mr. Olympia, Lee Haney, provides Muscle & Strength with insight into how he used to diet for competition during his illustrious bodybuilding career.
18.9K Reads 0 Comments
What Brian Shaw Eats for Lunch: Cooking Bison w/ 4x World's Strongest Man
In our first episode of "What's for Lunch", we join 4 time World's Strongest Man Brian Shaw in his kitchen as he cooks some bison, rice, and carrots.
13.5K Reads 0 Comments
Lateral Raise Supersets w/ Brandon Hendrickson
Men's Physique Champ and Beast athlete, Brandon Hendrickson, shows us how he pairs partials with lateral raises in this shoulder building superset.
6.8K Reads 0 Comments
Clean Fast Food: Pollo Tropical & Dunkin' Donuts w/ Steven Cao
Steven Cao takes us through the drive thru at Pollo Tropical and Dunkin' Donuts to show us how to eat clean when on the go and in need of food for fuel.
4.8K Reads 0 Comments
Badass Bodybuilder Boxing: Robert Timms & Jessie Keller's HIIT Circuit
IFBB Pros and Team Gaspari athletes, Robert Timms and Jessie Keller, give us an insight into one of their favorite alternative forms of training - Boxing!
4.9K Reads 1 Comment
[Video] What Physique Champions Eat for Breakfast w/ Brandon Hendrickson
2018 Men's Physique Champion, Brandon Hendrickson, gets welcomed into the Muscle & Strength Breakfast Club in this episode of "What Pros Eat for Breakfast".
6.6K Reads 0 Comments
[Video] How to Perform Leg Extensions w/ Victor Martinez
Bodybuilding legend and MHP athlete, Victor Martinez, breaks down how to properly perform leg extensions. Give some of these tips a try on your next leg day.
5.8K Reads 0 Comments
Grocery Shopping with The World's Strongest Man, Brian Shaw
Join 4x World's Strongest Man and Team Redcon1 athlete, Brian Shaw, as he takes us on his typical grocery run at Costco and explains what he buys.
6K Reads 1 Comment
[Video] How to Perform Dumbbell Pullovers w/ Victor Martinez
IFBB Legend and Team MHP athlete Victor Martinez breaks down how to properly perform the dumbbell pullover and where you can fit it into your routine.
10K Reads 0 Comments
An Inside Look into the Trophy Case of 8x Undefeated Mr. Olympia Lee Haney
8x Undefeated Mr. Olympia, Lee Haney, invites Muscle & Strength into his home to show us his 8 Sandow trophies while reflecting on his epic career.
4.4K Reads 1 Comment
[Video] 3 Big Forearm Building Exercises w/ Victor Martinez
If you want big arms, you have to train forearms. Take these 3 exercises from IFBB legend, Victor Martinez, and start building your forearms today.
10K Reads 0 Comments
[Video] Epic Cheat Meals: Doughnut Cheeseburgers w/ Brandon Hendrickson
Men's Physique Champ and team Beast athlete, Brandon Hendrickson, visits the South Carolina State Fair for their infamous doughnut bacon cheeseburger.
3.6K Reads 0 Comments
[Video] How to Target the Rear Delts w/ Brandon Hendrickson
Brandon Hendrickson, shows us his 2 favorite exercises for building bigger rear delts. Cap off your shoulders by performing these 2 movements in your workouts.
6.5K Reads 0 Comments
[Video] Full Day Of Eating w/ Victor Martinez
IFBB Legend and Team MHP athlete, Victor Martinez, takes us through a full day of what he typically eats to maintain size and minimize unwanted fat gain.
6.9K Reads 1 Comment
[Video] Badass Shoulder Building Workout (Plus MAJOR Blood Sugar Crash!)
Follow Team Prosupps Athlete & IFBB Pro, Jason Poston, while he performs a full shoulder workout & goes into some of the struggles of being a type-1 diabetic.
11.1K Reads 1 Comment
[Video] What Physique Pros Eat for Breakfast | Steven Cao's High Protein Egg Scramble
IFBB Men's Physique Pro, Steven Cao, gets inducted into the Muscle & Strength Breakfast Club in this episode of "What Physique Pros Eat for Breakfast".
10.3K Reads 1 Comment
[Video] Perfect Pull Ups | 4 Exercises to Help You Perform Pull Ups
Struggle to perform pull ups? Start using these 4 exercises that will help you build the strength needed to perform perfect bodyweight pull ups in no time.
13.1K Reads 0 Comments
[Video] Grocery Shopping with Men's Physique Champion Brandon Hendrickson
Brandon Hendrickson takes us through his local Whole Foods and tells us the food options he typically picks up for his weekly trip to the grocery store.
10.9K Reads 0 Comments
[Video] How to Build Classic Arms | 4 Arm Exercises You Should Do
IFBB Classic Physique Pro and Team Gaspari athlete Robert Timms provides us with some of his favorite arm exercises to build classic & massive arms.
10.5K Reads 1 Comment
What Bodybuilders Eat for Breakfast w/ Victor Martinez
In this episode of "What Bodybuilders Eat for Breakfast", bodybuilding legend and MHP athlete Victor Martinez joins the Muscle & Strength Breakfast Club
15.2K Reads 0 Comments
Intensely Brutal Leg Workout w/ Brandon Hendrickson
In this video, Team Beast athlete and 2018 Olympia Men's Physique champion, Brandon Hendrickson, takes us through his typical leg day prep workout.
22.6K Reads 0 Comments
Mr. Olympia Motivation: Ronnie, Jay, Phil Heath, Kai, Cedric, Bumstead & More
Prepare for the 2018 Mr. Olympia contest with a motivational compilation of all of the Olympia competitors Muscle & Strength has worked with over the years.
5.4K Reads 0 Comments
Pump Up Your Chest | Steven Cao's Fuller Chest Workout
In this video, Steven Cao takes us through his chest day workout. Steven likes to focus on hitting the upper chest & pumps a lot of volume into his workout.
14.3K Reads 0 Comments
 Full Day of Eating During Prep w/ Brandon Hendrickson
In this video, we follow Beast Sports athlete Brandon Hendrickson as he eats a typical day’s worth of food while prepping for the 2018 Mr. Olympia.
16.4K Reads 1 Comment
Bigger Biceps: 4 Unique Bicep Curls Using a Bench
In this video, Jason Poston shows us four unique bicep curl variations he likes to do when he's looking to build bigger and more defined biceps.
10K Reads 0 Comments
What Pro Bodybuilders Eat for Breakfast | The Fit Couple Edition
In this episode of "What Bodybuilders Eat For Breakfast", fit couple and team Gaspari athletes, Robert Timms and Jessie Keller, join the M&S Breakfast Club.
7.8K Reads 0 Comments
Aesthetic Back Day Workout | Gerardo Gabriel's Complete Back Training
In this video, Team Nutrex athlete Gerardo Gabriel takes us through his typical back workout at the Nutrex Headquarters. Give it a try for yourself!
13.9K Reads 0 Comments
M&S Quick Tip: Shoulder Striation Superset w/ Steven Cao
Team BPI athlete & IFBB Pro, Steven Cao, shows us one of his favorite shoulder supersets. Give it a try on your next shoulder day for a great shoulder pump!
6.6K Reads 0 Comments
How to Perform Bulgarian Split Squats
Team Gaspari athlete Jessie Keller shows us how to perform a perfect Bulgarian split squats and explains different ways you can use the leg exercise.
15.7K Reads 0 Comments
Clean Fast Food: Whataburger & Chick-fil-a w/ Jason Poston
Jason Poston takes us through what he orders at Chick-fil-a & Whataburger. He also shows how he customizes his order to fit his needs being a type-1 diabetic.
5.8K Reads 0 Comments
Around The World Pull Up Routine w/ Robert Timms
Robert Timms' around the world pull up routine builds your back by hitting the lats from different angles using different hand grips and positioning.
10.2K Reads 0 Comments
Superset Swole Arm Workout ft. Santi Aragon & Pastor Pump
Team MuscleTech's Santi Aragon and his coach Pastor Pump join us again and this time they're training arms in a superset fashion to spark arm growth.
15.8K Reads 0 Comments
Tom Hardy Inspired Workout: Train Like Venom
Tom Hardy is known for his body transformations when preparing for movie roles. This inspired workout can help you look like his upcoming character in Venom!
165.4K Reads 18 Comments
M&S Quick Tip: How to Perform Perfect Dumbbell Flys
Team Nutrex athlete and IFBB Pro, Gerardo Gabriel, shares how you should perform dumbbell flys to maximize the chest contraction and stay injury free.
9.7K Reads 1 Comment
Grocery Shopping with Physique Pros w/ Steven Cao
Steven Cao takes us through the grocery section of Target and tells us the food options he typically picks up for his weekly grocery shopping trip.
10.3K Reads 1 Comment
Building a Bigger Chest | Off-Season Chest Workout w/ Ryan Terry
We caught up with IFBB Pro Ryan Terry shortly after his move to America. In this video, he takes us through his intense chest workout to build bigger pecs.
13.7K Reads 0 Comments
What Bodybuilders Eat For Breakfast w/ Jason Poston
In this episode of "What Bodybuilders Eat For Breakfast", Jason Poston invites us into his kitchen to show us one of his favorite breakfast meals.
12.9K Reads 0 Comments
Bicep Blasting Superset w/ Gerardo Gabriel
In this video, Gerardo shows us one of his favorite bicep supersets to pump up his arms. Give it a shot for yourself during your next arm training session.
13K Reads 0 Comments
Clean Fast Food: In-N-Out & Starbucks w/ Robert Timms
In this video, Gaspari Nutrition athlete Robert Timms takes us through the drive thru at Starbucks and In-N-Out to show us how you can eat well on the go.
8.5K Reads 0 Comments
Horseshoe Triceps | 3 Unique Tricep Variations w/ Jason Poston
In this video, Prosupps athlete Jason Poston shows us three unique tricep variations he likes to do when he's looking to build horsehoe defined triceps.
13.5K Reads 1 Comment
Epic Back Day w/ Santi Aragon & Pastor Pump
In this video, Santi Aragon's training coach, Carlos Rodriguez (Pastor Pump), puts Santi through his full off-season back day. Try it for yourself!
9.6K Reads 0 Comments
How to Build Classic Shoulders | 3 Shoulder Exercises w/ Robert Timms
In this video, Gaspari Nutrition athlete & IFBB Pro Robert Timms gives us his favorite shoulder exercises to build the classic shoulders he has on stage.
10.7K Reads 0 Comments
Clean Fast Food: Boston Market & Chick-fil-a w/ Gerardo Gabriel
In this video, Gerardo Gabriel takes us through the drive thru at Boston Market & Chick-fil-a to show us how you can eat out and still eat clean food sources.
13.5K Reads 0 Comments
Muscle & Strength’s 10 Week Women’s Fat Loss Workout
This 10 week women's fat loss training program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.
1.6M Reads 183 Comments
 Aesthetic Training Tips | How to Build a Shredded Chest
In this video, MuscleTech athlete and IFBB Classic Pro Santi Aragon shows you some tips on how to build an aesthetic and shredded chest. Give these a shot!
10.4K Reads 0 Comments
7 Ft. Genetic Giant Chest Workout w/ Matt Morgan
In this video, Matt Morgan performs his typical chest workout and enlightens us on his exercise selection having suffered pec tears while wrestling.
10.6K Reads 2 Comments
Quick Tip: How to Perform Dumbbell Upright Rows
In this video, IFBB Men's Physique Pro & Beast athlete Brandon Hendrickson breaks down everything you need to know to perform the dumbbell upright row.
7.8K Reads 0 Comments


Brad Borland
Posted on: Mon, 03/18/2013 - 15:07

Hey Steve,
Been a while, haven't heard from you. I sent you a few emails lately. Hope everything is okay!

Posted on: Sun, 03/17/2013 - 14:57

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).

Posted on: Thu, 03/14/2013 - 21:53

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!


M&S Team Badge
Posted on: Wed, 03/20/2013 - 17:10

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

Posted on: Wed, 03/13/2013 - 15:16

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.

Tom white
Posted on: Sun, 03/10/2013 - 16:44

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.

M&S Team Badge
Posted on: Fri, 03/15/2013 - 18:42

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.

Ronald Leslie
Posted on: Sun, 03/10/2013 - 09:32

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.

M&S Team Badge
Posted on: Wed, 03/13/2013 - 19:17

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.

Posted on: Wed, 03/13/2013 - 22:52

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?

Posted on: Sun, 03/10/2013 - 06:55

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

Posted on: Tue, 02/19/2013 - 20:15

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.

Posted on: Tue, 02/19/2013 - 13:04

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 )
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 :)

Posted on: Tue, 02/19/2013 - 00:57

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.

Posted on: Wed, 02/13/2013 - 16:17

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

Michael Garcia
Posted on: Tue, 02/12/2013 - 12:09

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?

M&S Team Badge
Posted on: Thu, 02/14/2013 - 15:01

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

Posted on: Sun, 02/10/2013 - 06:24

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

Posted on: Wed, 02/06/2013 - 09:39

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...

Posted on: Tue, 02/05/2013 - 21:10

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

Posted on: Tue, 02/05/2013 - 09:07

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

Posted on: Sat, 02/02/2013 - 22:15

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?

M&S Team Badge
Posted on: Thu, 02/07/2013 - 17:06

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: https://www.muscleandstrength.com/workouts/3day-beginners-workout.html

Posted on: Sat, 02/02/2013 - 21:50

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!

M&S Team Badge
Posted on: Thu, 02/07/2013 - 17:02

You might want to check out this beginner full-body routine: https://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.

Posted on: Wed, 01/30/2013 - 18:07

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!

M&S Team Badge
Posted on: Thu, 01/31/2013 - 01:57

What are your goals?

Posted on: Fri, 02/08/2013 - 07:04

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!

Posted on: Thu, 01/31/2013 - 02:38

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!

M&S Team Badge
Posted on: Tue, 02/05/2013 - 17:12

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.

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

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?

M&S Team Badge
Posted on: Thu, 01/31/2013 - 01:57

I am available on the forum via the same username.

Johnathan Quincy
Posted on: Thu, 01/24/2013 - 17:39

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.

M&S Team Badge
Posted on: Thu, 01/31/2013 - 01:57


Posted on: Mon, 01/21/2013 - 02:29

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?

M&S Team Badge
Posted on: Thu, 01/31/2013 - 01:59

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.

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

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.

M&S Team Badge
Posted on: Thu, 01/31/2013 - 01:59

Glad to hear it. Keep working hard.

Posted on: Thu, 01/10/2013 - 13:47

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

M&S Team Badge
Posted on: Thu, 01/31/2013 - 02:00

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

Posted on: Wed, 01/09/2013 - 15:16


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.

M&S Team Badge
Posted on: Thu, 01/31/2013 - 02:00


Posted on: Tue, 12/25/2012 - 11:38

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.


Posted on: Fri, 12/07/2012 - 21:51

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 https://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-power... and the 4 day split version of it. Would it be ok to start up on it?

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

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

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

Thanks Steve!

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

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

Posted on: Fri, 11/30/2012 - 15:18

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.


M&S Team Badge
Posted on: Mon, 12/03/2012 - 16:12

I'll send you an email.

Brian Ford
Posted on: Fri, 11/30/2012 - 14:31

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