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Steve Shaw
Understanding Progression: Weight and Intensity
More! More! More! Do more!
How many times have you read that in an article, or on a forum post? Progression is king, but what exactly is progression? Is it good enough to simply add more weight each time you workout? Or should you be upping the training ante with advanced intensity techniques?
The answer to these [...]
3 x 3 Powerlifting Routine
The 3×3 powerlifting system is performed in an 8 week cycle, comprised of 2 phases. Phase 1 is a high volume phase which is used to work on lift form and building muscle mass, and Phase 2 which is focused on building strength.
Before beginning the 3×3 routine, you must know your current 1RM for squat, [...]
Beginner Weight Lifting Routine Essentials
Beginning lifters tend to grow on just about any program or routine. So, with this in mind, the question becomes…does it really matter what a beginning lifter does, as long as they just do it? The answer is a resounding yes. There are essentials that every beginner should follow. These essentials will help maximize time [...]
Side Effects from Creatine Supplementation
There is no doubt: creatine is the most wildly popular bodybuilding and performance enhancing non-hormonal supplement on the market. Pennsylvania State University did a study which revealed that creatine supplementation results in increased strength and muscle mass gains.
But is creatine supplementation dangerous? Are the negative criticisms of creatine valid? Let’s take a look.
A popular criticism [...]
Old School Westside Barbell Training
Old School Westside Barbell Training.
Old school Westside Percentage Training.
SQUAT and BENCH
Week 1: 70% x 8×3
Week 2: 75% x 8×3
Week 3: 80% x 6×3
Week 4: 85% x 5×2
Week 5: 80%x2, 85%x2, 90%x2
DEADLIFT
Week 1 – 15 singles @ 65%
Week 2 – 12 singles @ 70%
Week 3 – 10 singles @ 75%
Week 4 – 8 singles @ 80%
Week 5 [...]
Understanding Training Cycles for Maximum Strength and Size Gains
Most lifters know that the body adapts to a training style over a given period of time. Eventually, even with the best training program, strength and/or size gains grind to a halt. Often, a lifter will change programs and find that the progress still isn’t there.
This failure to progress is caused by a simple misunderstanding [...]
Bulldozer Bodybuilding Bulking System
Much is said about the subject of bodybuilding bulking. Two primary bulking camps exist: clean and dirty. Clean bodybuilding bulkers believe that you should eat an excess amount of calories, but they should come from healthy sources. Dirty bulkers believe that a calorie is a calorie, and regardless of its source – healthy or junk [...]
Bulldozer Weight Training System Basics, by Muscle and Brawn
Origins. The Bulldozer Training system is a mix of Doggcrapp training, Max-Stim training, and Mike Mentzer’s Heavy Duty training. On the surface, Bulldozer Training doesn’t necessarily look like any of these systems. Here is what I pulled from each…
Doggcrapp Training. Doggcrapp Training focuses on performing 3 sets to failure with a given weight, using a [...]
Steve Shaw Interview
Ah, yes. Your eyes are not deceiving you. I am interviewing myself. Strange but true. While I am compiling interviews for this newly launched site, I wanted to share a little bit of information about myself.
So here goes nothing…
When did I catch the lifting bug?
I caught the bug in college. I attended New Mexico Tech, [...]
Steve Shaw
Steve Shaw, Muscle and Brawn Feature and Content Writer
Steve Shaw is the webmaster and primary content writer for Muscle and Brawn. Steve has over 10 years of training experience in both bodybuilding and powerlifting, and is a proponent of big eating and short workouts.
Steve attended New Mexico Institute of Technology, where he studied astrophysics and [...]