Steve Shaw

Steve Shaw
Quick Stats
Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. His best competition lifts are a 602.5 pound squat, a 672.5 pound deadlift, and a 382.5 pound bench press. Steve is also known as a powerbuilder. His goal is to help others build as much muscle and strength as humanly possible.

Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. His best competition lifts are a 602.5 pound squat, a 672.5 pound deadlift, and a 382.5 pound bench press. Steve is also known as a powerbuilder. His goal is to help others build as much muscle and strength as humanly possible.

After reaching a body weight of 346 pounds as a powerlifter, Steve Shaw underwent a dramatic body transformation. He lost over 100 pounds.

During his 10 years in the health and fitness industry as a writer and editor, he has written three books and hundreds on articles. Steve Shaw also runs the popular Massive Iron YouTube channel.

Steve Shaw's Content

Super-8 Three Day Bodybuilding Workout Plan
Take your gains to a whole new level with this challenging muscle building system. Super-8 training focuses on ramping sets of eight on big compound movements.
141.4K Reads 38 Comments
Increase Squat Strength With These 70 Tips
Take your barbell squat from average to enormous. These seventy tips will help you to improve your training, form, focus and weaknesses. Time to smash new PRs.
43.1K Reads 8 Comments
16 Squat Tips To Improve Form, Strength And Size
It's time to improve your barbell squat form and performance. These 16 tips by mammoth raw squatter Steve Shaw will help you get your squats on track in no time.
67.2K Reads 21 Comments
8 Week Periodized Squat Workout Plan
This program is designed to help strength athletes add 10-30 lbs to their squats over an 8 week period. Each week lifters alternate between rep work and heavy sets.
97.3K Reads 11 Comments
Old School Series: 1990s Bodybuilding Routine
Time for some blood and guts! Set aside volume training and focus on quality above quantity. This 4 day workout split is based upon the training style of Dorian Yates.
186K Reads 20 Comments
Old School Bodybuilder Flexing Muscles in the Gym
Can you handle training like Arnold Schwarzenegger, Sergio Oliva or Lou Ferrigno? These legends set a new standard for muscle mass and training frequency.
693.5K Reads 98 Comments
How To Structure A Workout Routine
Not sure if the training system you created is good to go or horrible? The following four steps will help you build a quality muscle building workout from the ground up.
171.1K Reads 15 Comments
How To Set Up A Fat Loss Diet Plan
Ready to drop a few pounds? This article contains a 7 step process that will help set up an eating plan and cardio approach to maximize fat loss and body composition.
107.1K Reads 9 Comments
Back, Shoulders And Traps Workout
Bro: it's time to work the torso. Set aside chest, bicep & abs for a moment. This workout helps you beef up your back, shoulders and traps, and fill out that t-shirt.
599.2K Reads 37 Comments
Squat & Deadlift Muscle Building Program
It's time to get nasty in the gym. This muscle building approach has you working both squats and deadlifts on the same day, alternating between heavy and volume days.
164.9K Reads 30 Comments
Muscle Building 101: Sets, Reps & Workout Splits
Learn workout fundamentals. Everything you need to know about set & rep schemes, body part splits and full body workouts is explained in this article by Steve Shaw.
46.9K Reads 7 Comments
Why Does Every Workout System Seem To Work?
Here's the great muscle building mystery: why is it that so many workout systems appear to work, yet 90% of lifters are struggling to make decent gains? Find out...
28.6K Reads 19 Comments
Progressive Overload, A Complete Guide
A workout without a progression approach is like a car without an engine. This article takes a look at various ways of adding weight using common set and rep schemes.
69.1K Reads 7 Comments
50 Strength & Muscle Building Tips You Should Know
What do you need to make quality gains? While most lifters rush towards complexity and training overkill, what they really need simplicity and training refinement.
99.1K Reads 56 Comments
2 Body Transformation Tips For Immediate Results
When you study the body transformation stories contained on M&S, you will find the two keys to great results: precision eating and consistent progression overload.
54.2K Reads 14 Comments
Long Cycle Beginner Muscle Building Workout
The Long Cycle program uses auto-regulation, allowing a lifter to progress on each exercise at a natural rate, while also maximizing muscle mass and strength gains.
489.4K Reads 53 Comments
Delicious vanilla weight gainer shakes
10 amazing weight gainer shake options for those of you who are having a tough time packing on size. Try these 800 calorie plus shakes and let us know what you think!
974.4K Reads 25 Comments
Do Partial Reps Build Muscle More Effectively?
Partial reps: bodybuilders use them, powerlifters use them, but should you use them? Learn the pros and cons of using partial reps with and without lockouts.
50.3K Reads 5 Comments
Why Broscience Works: Muscle Building Art Versus Science
Who wins: art or science? Take a look at 3 of the hottest science versus broscience topics: frequent feeding, post-workout nutrition and fasted morning cardio.
29K Reads 12 Comments
Do You Need Cardio For Fat Loss?
When most people commit to weight loss they rush to the gym and start grinding out hours of cardio. Find out just how much of a role cardio plays in the fat loss process.
174.1K Reads 18 Comments
3 Week Muscular Back Building Rotation
Build a bigger back by rotating through 3 unique workouts. Week one is hard and heavy, week 2 features higher reps and week 3 is moderate reps and exercises.
172.3K Reads 13 Comments
Cookies And Cream Bulking Milkshake
This muscle building weight gainer shake tastes amazing and requires very few ingredients. It is the perfect nutritious post-workout treat after a hot taxing workout.
55.1K Reads 4 Comments
 Endomorph Bodybuilding: How To Optimize Your Diet & Workout For Results
Endomorphs have very little issue building muscle, but they also gain fat rapidly as well. Learn how to work with this body type to pack on mass with very little fat.
460.8K Reads 60 Comments
Top 8 Excuses People Use For Not Squatting
Are squats are bad for your knees? Can you substitute running for squats? You've heard all the excuses not to use the barbell squat, now find out if they are valid.
62.2K Reads 22 Comments
Reduce Fat Gain Or Improve Fat Loss
It's time to simplify your diet. This article contains 3 tips that can help you reduce the amount of calories you are eating, and make it easier to maintain weight or lose fat.
36.9K Reads 9 Comments
3 Day Power Muscle Burn Workout Split
Finally! A three day workout split variation for the wildly popular Power, Muscle, Burn muscle building system. Thousands of people have used this system successfully.
767.5K Reads 180 Comments
3 Week NFL Combine Bench Press Program
Improve your bench press strength and endurance with this 3 week program. Workouts cycle between 5x5, 5x8 and 3x3 weeks, ending with an all-out 20 rep test.
188.9K Reads 42 Comments
Power 8 Workout – 3 Day Split
Power 8 combines a 5x5 protocol with a brutally effective 8x8 exercise. This system is perfect for the intermediate lifter who wants to continue to maximize gains.
687.5K Reads 171 Comments
100 Rep Hell: A Shocker Muscle Building Workout
Need a change? You’ve come to the right workout. This one week shocker is meant to break through the boredom and monotony, and beat your body into growth.
217.1K Reads 62 Comments
Lifting Straps And Increasing Your Grip Strength
If you want to improve your grip strength you should never use lifting straps, right? Wrong. The stronger your back is, the stronger your grip strength will be.
40.2K Reads 15 Comments
Answers To 72 Muscle Building Questions
No, no and no! Next question? No! This article contains 72 common muscle building, nutrition, cardio and supplementation questions that can all be answered with "no."
72.6K Reads 94 Comments
Strong man doing a deadlift at powerlifting meet in Russia
What is strong? I've analyzed the national records for several major drug-free powerlifting federations, and compiled my own set of raw strength standards.
1.1M Reads 237 Comments
Shirtless, muscular man doing machine cable flys.
Full body workouts are outdated, right? Wrong. Find out what science tells us about training frequency, increased gains, protein synthesis, and optimal muscle growth.
210.9K Reads 84 Comments
64 Amazing Arnold Schwarzenegger Quotes
64 amazing and inspiring quotes from the Austrian Oak Arnold Schwarzenegger. Mr. Olympia shares his opinions on bodybuilding, life, success and happiness.
465.7K Reads 7 Comments
Muscular man in Muscle & Strength t-shirt plating up food.
Stop guessing and start calculating. Take full control of your diet with this guide to calorie requirements, different BMR equations, and macronutrient breakdowns.
199.2K Reads 26 Comments
Does Using Exercise To Reduce Belly Fat Work?
Get rid of your stubborn belly fat once and for all by using the proper combination of diet, cardio and resistance training. A three step diet plan is included.
77.8K Reads 20 Comments
Lime BBQ Chicken With Salsa Cream Dipping Sauce
Fire up the grill, and drop the chicken into a lime and cilantro marinade. This recipe features big, bold flavors and requires only minimal preparation time.
24.5K Reads 1 Comment
75 Bench Press Tips To Improve Your One Rep Max Strength
This is a compilation of some of the best bench pressing tips you will find on the net. They are brief and to the point, and will help you improve your progress immediately.
315K Reads 34 Comments
100 Fat Loss Tips
Losing weight doesn't have to be a mystery. The following fat loss tips provide practical, real world advice that will help you get on track today.
62.2K Reads 1 Comment
4 Day Maximum Mass Workout
A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets.
8.3M Reads 1K Comments
8 Week Bench Press Builder
Build a bigger bench press with this intense and effective 8 week specialization program that features two pressing workouts per week.
267.7K Reads 68 Comments
Beef Up Your Bench Press 10x3 Workout Program
Bring up your bench press with this intense 10 set x 3 rep bench press specialization workout plan from top powerlifter Steve Shaw
884.2K Reads 213 Comments
4 Day Rest-Pause Muscle Building Workout
4 day "Mini-Dozer" Bulldozer Training muscle building split. Combines rest-pause sets with progressive resistance. Lower volume variation.
207.9K Reads 47 Comments
Whey, Honey And Peanut Butter Protein Bar Recipe
A simple-to-make (and healthy) protein bar that requires only 4 ingredients: chocolate whey protein power, peanut butter, honey and oats.
294.4K Reads 26 Comments
muscular man doing barbell bicep curl
Limited on time? This 3 day training split combines rest-pause sets with progressive resistance to help you build solid muscle in a short amount of time. Get ready to intensify your lifts!
1.2M Reads 189 Comments
Bulldozer Training 4 Day Workout Split
4 day Bulldozer Training muscle building split. Combines rest-pause sets with progressive resistance. Workouts are shorter but more intense.
538.2K Reads 203 Comments
Bulldozer Training: Build Muscle With Rest-Pause
Bulldozer training combines rest-pause sets with progressive resistance. Workouts are shorter but more intense, yielding impressive muscle gains.
135.8K Reads 46 Comments
Adding too much fat on your bulk? Or perhaps you're not gaining any muscle or weight at all? Maximize your bulk with hard and smart training, and diet.
106.5K Reads 6 Comments
Rapidly Build Strength And Size
A beginner workout based around linear progression for someone with a good grasp of exercise form. Stop wasting time in the gym and get results.
723.1K Reads 271 Comments
8 Week Novice Quick Start Workout
New to lifting? Start here. This is a novice quick start guide that will move you from day 1 to day 60, providing you with specific advice and workouts.
938.7K Reads 275 Comments


Kevin Brunetti
Posted on: Thu, 10/12/2023 - 01:59

Good morning Steve,
I am on my 5th week of your 4-day split routine. One question, do I work each exercise for all reps/sets or do I work each exercise once and repeat 3x?

M&S Team Badge
Posted on: Wed, 10/18/2023 - 11:54

Hi, Kevin. Steve had moved on since he wrote this, but I can tell you that you do all sets and reps of one exercise before moving to the next one.

Roy Reyes
Posted on: Thu, 04/20/2023 - 16:28

Steve, I'm 45 with little time to work out. I've always been a gym rat but lately, job, kids,'s been about almost a year since i worked-out. This is my last go'round and I just want to pack on some mass before my gym routine has to naturally start changing. What can I do for an overall routine to pack on some muscle? I typically deadlift, squat, leg extension/curl, dumbbell bench/incline, dips/pulldowns/pushdowns, dumbbell/ez-bar curl, arnold-press. I do calves with squats...I know that's not enough but with time constraints it's the best I can do....

I'd appreciate ANY advice you can offer. I take HC1 creatine and AMP protein.

M&S Team Badge
Posted on: Sat, 04/22/2023 - 14:01

Hi, Roy. Steve is no longer with M&S. He now works on his own channel, Massive Iron. You can reach him there. Now, if you would like for me to chime in on this, let me know and I will be glad to.

Posted on: Mon, 04/22/2019 - 08:18

Steve I’m now entering week 3 of the Bulldozer program and ever since the beginning my body feels like it got massaged by an elephant. This really works!! Couple of questions; when I’m about to experience failure on the next rep, do I reduce the weight or take a short breath and continue? Also do you have any other “bulldozer” programs to try out?

Posted on: Tue, 02/12/2019 - 13:00

Steve - I’m using this program coming back from major cancer battle. Do you require any “warm up” sets on the ancillary exercises or just jump into the sets required. Thanks.