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

What Bodybuilders Eat For Breakfast w/ Santi Aragon
IFBB Pro Santi Aragon joins the Muscle & Strength Breakfast Club. Check out this video to see exactly what the IFBB Classic Pro eats for breakfast.
15.1K Reads 2 Comments
15 Min Quick Ab Circuit for Shredded 6 Pack Abs w/ Gerardo Gabriel
In this video, Men's Physique Pro & Nutrex athlete Gerardo Gabriel takes us through his quick 15 min ab circuit that helped him build his shredded 6 pack.
22.8K Reads 4 Comments
Extremely High Volume Pyramid Chest Workout w/ Robert Timms
In this video, Robert Timms takes us through his typical chest workout. Robert utilizes pyramid & reverse pyramid sets to pump up the volume in this workout.
16K Reads 0 Comments
How to Use Supersets, Trisets, & Giant Sets for Muscle Growth
In this video, The Hypertrophy Coach (Joe Bennett) explains how you can add supersets, trisets, & giant sets to your workout programs to build more muscle.
8.5K Reads 0 Comments
Sleeve-Bursting Arm Pump Workout w/ Ryan Terry
In this video, Ryan Terry takes us through an off-season arm workout. This workout is a quick arm workout you can do in 30 mins and has a ton of volume.
8.9K Reads 0 Comments
Grocery Shopping with Physique Pros w/ Gerardo Gabriel
In this video, Gerardo Gabriel shows us exactly what he purchases from the grocery store just days into his off-season. Learn how this pro balances his diet.
11.6K Reads 1 Comment
How to Prepare Your Body for Heavy Workouts
In this video, Joe Bennett tells us exactly what we should focus on during our warm ups to activate our muscles - which can lead to better workout sessions.
9.1K Reads 0 Comments
A Day With Ryan Terry | Living in America
In this episode “A Day With”, we follow Ryan Terry shortly after he’s moved to America. Watch how he has adapted to the American lifestyle in Florida.
6.1K Reads 0 Comments
Quick Tip: Weight Lifting For Tall Guys w/ 7ft Matt Morgan
In this video, Redcon1 athlete and 7 footer Matt Morgan (aka The Genetic Giant) provides viewers with weightlifting tips for taller guys. Check it out!
7.6K Reads 0 Comments
Super High Volume Leg Workout w/ Steve Kuclo
A few months back, we visited Steve Kuclo during his 2018 Arnold Classic Prep. In this video, The King Snake takes us through one of his Quad Workouts.
8.9K Reads 1 Comment
HIIT Outdoor Combat Cardio Workout w/ Gerardo Gabriel
In this video, Gerardo Gabriel takes us through a Marine style HIIT combat cardio style circuit outside. Give it a shot as form of cardio in your workout!
14.5K Reads 0 Comments
High Volume V Taper Back Workout w/ Brandon Hendrickson
In this video, IFBB Men's Physique Pro Brandon Hendrickson takes us through the same back workout he uses while prepping to make his V Taper pop on stage.
20.2K Reads 1 Comment
Aesthetic Training Tips | How to Build Shredded Shoulders
In this video, MuscleTech athlete and IFBB Classic Pro Santi Aragon shows you some tips on how to build aesthetic and shredded shoulders. Give them a try!
7.6K Reads 0 Comments
What Physique Pros Eat for Breakfast w/ Gerardo Gabriel
In this episode of our popular series, What Pro Athletes Eat for Breakfast, we follow Gerardo Gabriel around the kitchen as he prepares his breakfast.
14.7K Reads 3 Comments
Best Cable Exercises For Chest Isolation
In this video, IFBB Physique Pro and Beast athlete Brandon Hendrickson provides us with some of his favorite cable exercises that isolate the chest.
12.4K Reads 0 Comments
A Day With 300LB 7Ft Matt Morgan
In this video, we follow Redcon1's Matt Morgan. Standing at 7ft tall, weighing 300lbs, he is one massive physique competitor, salesman, and politician.
13.4K Reads 0 Comments
Quick Tip: How to Perfect Your Lat Pull Downs
In this video, The Hypertrophy Coach Joe Bennett gives us a few tips on how to maximize the lat pull down exercise to build more back muscle. Check it out!
9.5K Reads 0 Comments
Clean Fast Food: McDonalds & Taco Bell w/ Santi Aragon
In this video, Santi Aragon takes us through the drive thru at Mcdonald's and Taco Bell to show us how you can eat out and still eat clean food sources.
29K Reads 4 Comments
When to Use Different Kinds of Barbells in the Gym
In this video, Joe Bennett gives us his insight on the many different barbells you might find in the gym and how to use them within your workouts.
10.2K Reads 0 Comments
Super High Volume Chest Workout w/ Steve Kuclo
A few months back, we visited Steve Kuclo during his 2018 Arnold Classic Prep. In this video, he takes us through one of his Arnold prep chest workouts.
14.9K Reads 0 Comments
How to Choose the Best Deadlift Variation for Your Goals
In this video, The Hypertrophy Coach Joe Bennett breaks down several variations of the deadlift and how to use them in your hypertrophy workout programs.
10.6K Reads 0 Comments
Ab Exercises for 8 Pack Abs w/ Brandon Hendrickson
In this video, IFBB Men's Physique Pro Brandon Hendrickson breaks down 4 ab exercises he likes to perform to get his abs stage ready and shredded.
24.1K Reads 2 Comments
Clean Fast Food: Panda Express & Panera Bread
In this video, Brandon Hendrickson takes us through the drive thru at Panda Express & Panera to show us how you can eat out & still eat clean food sources.
15.3K Reads 1 Comment
Return of the King Snake | Lifestyle | Ep. 3
In this video, Team ALLMAX athlete Steve Kuclo gives us a behind the scenes look into how a pro bodybuilder balances work and life when trying to return to the contest stage.
7.8K Reads 0 Comments
Return of the King Snake | Nutrition | Ep. 2
In this video, Team ALLMAX athlete Steve Kuclo gives us a behind the scenes look into how a pro bodybuilder eats and diets to return to the contest stage.
8.6K Reads 0 Comments
What Physique Pros Eat For Breakfast w/ Ryan Terry
Last year's Men's Physique Arnold Classic winner, Ryan Terry, joins the Muscle and Strength Breakfast Club in this edition of "What's for Breakfast?".
13.9K Reads 0 Comments
EZ Bar Vs Straight Bar Curl: Which is Better For Building Biceps?
BSN athlete Scott Herman breaks down the differences between the EZ Bar Curl and the Straight Bar Curl. Which one should be in your arm workout routine?
103.9K Reads 6 Comments
Return of the King Snake | Training | Ep. 1
In this video, Team ALLMAX athlete Steve Kuclo gives us a behind the scenes look into how a pro bodybuilder trains to return to the contest stage.
12.6K Reads 3 Comments
5 Recovery Tips to Help You Build Muscle Faster
Let's face it, you likely love to focus on training. But what about recovery? Check out these 5 tips to recover faster and build more muscle over time!
44K Reads 2 Comments
How Much Protein Should You Consume Post-Workout? Ft. Courtney King
In this video, Courtney King breaks down how much protein you should consume post workout based on the type of workouts you perform & your fitness goals.
13.6K Reads 4 Comments
Quick Tip: How to Isolate Your Chest on Machine Flys
In this video, IFBB Pro Regan Grimes shares a simple, yet effective, technique to eliminate all shoulder engagement while performing machine pec dec flys.
13.9K Reads 0 Comments
Chris Bumstead's Classic Bodybuilding Chest Workout At The Mecca
What do you do the morning after a 10,000 calorie cheat meal? If you're IFBB Pro Chris Bumstead, you train chest of course...especially if it is a Monday.
24.4K Reads 0 Comments
Regan Grimes’ Favorite Bicep Building Exercises & Tips
In this video, IFBB Pro and Team BPI athlete Regan Grimes shares 3 mass building bicep exercises he has used to gain some serious size on his biceps!
10.1K Reads 1 Comment
Courtney King's Best Shoulder Sculpting Exercises For Women
In this video, team BPI Athlete Courtney King shares four of her favorite shoulder sculpting exercises. Learn how Ms. Olympia Bikini trains her shoulders!
7.8K Reads 0 Comments
Courtney King's Bleacher Booty Workout
BPI Athlete Courtney King shares one of her favorite 15-20 min outdoor circuit routines for leg toning and glute development without using any equipment.
8.6K Reads 0 Comments
Regan Grimes vs. Jose Raymond - Heavy Bodybuilding Chest Workout
Pro Bodybuilders Regan Grimes & Jose Raymond destroy chest at the M&S HQ in Columbia SC! Check out this heavy bodybuilding chest workout and give it a shot!
10.5K Reads 0 Comments
Booty Burner: Courtney King's Full Glute Workout
Team BPI athlete Courtney King presents her Booty Burner complete glute workout plan. This program uses supersets to grow and strengthen your glutes!
168.4K Reads 4 Comments
Chris Bumstead's 10,000 Calorie Cheat Day After 2017 Olympia
MHP followed Classic Physique Athlete Chris Bumstead around LA after the 2017 Olympia to get an inside look into how bodybuilders really eat post show.
14.2K Reads 1 Comment
A Simple and Effective Bicep/Medial Deltoid Combo Exercise
David Morin finishes off his video series at Muscle & Strength with a simple and effective bicep/medial deltoid combo exercise! Try it out for yourself!
10.1K Reads 0 Comments
IFBB Pro Jose Raymond's Injury Prevention Techniques
Veteran IFBB Pro and team BPI athlete, Jose Raymond, breaks down three simple rules for injury prevention and longevity in the gym. Check them out!
5.6K Reads 0 Comments
Regan Grimes’ 3x8 Back Workout Finisher
IFBB Pro Regan Grimes stopped by the M&S HQ Gym to share one of his favorite tri-set finishers for back! Give it a shot after your next back workout!
6K Reads 0 Comments
Quick and Easy Protein Energy Ball Recipe
In our final video featuring Kaged Muscle CEO Kris Gethin, his girlfriend Sunshine takes us through her simple energy ball snack recipe using Re-Kaged.
9.5K Reads 0 Comments
Are You Fit? Try David Morin's Fitness Assessment Test
Team Dymatize athlete David Morin has created the ultimate fitness test to see how fit you really are. Give it a try and let us know where you stand!
8.1K Reads 0 Comments
Jose "The Boston Mass" Raymond's Mass Building Exercise Recommendations
There's one thing that Jose Raymond knows how to do... build MASS. Check out his top 5 favorite mass building exercises in this video & start doing them!
9.1K Reads 0 Comments
High Protein Muscle Building Waffle Recipe
Looking for a high protein breakfast that is filling and sweet? Try out this high protein, muscle building waffle recipe packed with 55g of protein!
8.6K Reads 0 Comments
3 Tips For Staying Shredded & Lean Year-Round w/ David Morin
David Morin has been a fitness cover model for more than a decade and is always shoot-ready. In this video, David gives you 3 tips for staying lean all year!
17.1K Reads 0 Comments
Extreme Active Recovery! A Day in The Life With Kaged Muscle CEO Kris Gethin
Often times, how successful you are in the gym comes down to how well you recover outside of the gym. Check out how Kris Gethin recovers in this video.
5.6K Reads 0 Comments
How to Warm Up in the Gym Using an Olympic Barbell
Warming up is a crucial part to preventing injury and being able to accomplish your long-term goals. Get started with this Olympic barbell warm up routine.
6K Reads 0 Comments
3 Ways to Increase Your Bench Press Strength with Vernon Davis
Get some training tips from one of the best tight ends to ever play football! In this video, Vernon Davis talks about how you can improve your bench press!
13.7K Reads 0 Comments
NFL Tight End Vernon Davis - Off Season Track Training
Get some training tips from one of the best tight ends to ever play football! In this video, Vernon Davis takes us down to the track for his speed training.
6.6K 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