Uncategorized - Cast Iron Strength

24 Nov

New Day’s Resolution – 4 Easy Goal setting tasks that will guarantee you succeed in your fitness goals.

November 24, 2015
Posted by Marc Keys
Diet, Fitness, Getting Fit, goals, Psycology, strength, Time Keeping, Time Managment
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The side hustle show, one of the many different podcasts I listen to had an episode on time hacking it is certainly worth a listen and if you are interested in the topic of setting...

18 Nov

Strength and Conditioning, Strength and Conditioning Research, Uncategorized

Strength and Conditioning Research the TL;DR Version – November 2015

November 18, 2015
Posted by Marc Keys
Conditioning, research, review, sports science, strength, TL;DR
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TL;DRChains and bands can provide a good strength stimulus over longer periods of training for athletes of different sporting backgrounds and untrained subjects. We can't say if this is due to a novel stimulus...

11 Nov

Strength and Conditioning Research, Uncategorized

Strength and Conditioning Research the TL;DR version October 2015

November 11, 2015
Posted by Marc Keys
change of direction, research, Science, Strength Training, training for rugby, Training for size, Training to Failure
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TL;DRSome researchers are obviously of the opinion that block perodisation means doing the exact same workout (or stimulus) 2 weeks in a row. If you want to increase change of direction increase your relative strength...

28 Oct

Uncategorized

Recovery 101 – Sleep

October 28, 2015
Posted by Marc Keys
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Sleep is by far the most important recovery tool you have in your arsenal. Travel fatigue can compound the normal precomp stress/excitement you might normally get before entering competition as such it is important...

28 Aug

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5 Reasons as a Powerlifter you should never miss a lift.

August 28, 2015
Posted by Marc Keys
How to be a good lifter, Novice Powerlifter, Powerlifting, Programming
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Powerlifting is a sport of physical limitations there are few sports that rub someone against their own physical and mental limitations on a daily basis. If you ever meet a good powerlifter, weightlifter or...

26 Aug

Uncategorized

Velocity Based Training – The beginner’s guide – Part 2

August 26, 2015
Posted by Marc Keys
gym aware, power, PUSH band, speed, strength, VBT, Velocity
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Using the barbell velocity to guide your training? Whilst the use of velocity based “training zones” is still novel and yet to be proved the concept can be added on to a more traditionally planned strength...

24 Aug

Uncategorized

Velocity Based Training – The beginner’s guide – Part 1

August 24, 2015
Posted by Marc Keys
athlete, gym aware, gym programme, Programming, sport, Velocity
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If you haven't seen some of the latest gadgets doing the rounds such as push bands, barbell sensi or gymaware then you're probably not on the internet very often or you're not involved with...

25 Jun

Uncategorized

Getting Hench – 5 easy tips to help you look less like a child in a t-shirt.

August 12, 2015
Posted by Marc Keys
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Tip 1 - Food is your friend Everyone has been told at one stage in their gym life that they need to consume more calories to grow and get bigger, your aware of it... then...

24 Jun

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Why Fractional plates are the sign of terrible programming.

June 24, 2015
Posted by Marc Keys
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Fractional plates are the band aid of the strength training world when you're trying to stick to the same old sets x reps scheme and progress week to week by adding 1 kg to...

16 Jun

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Back to Basics series – The Conventional Deadlift (Part 1 – Performing the lift) – Technique advise designed from the ground up to make your better.

June 16, 2015
Posted by Marc Keys
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TL;DR Build will help to determine your stance width (each of which has cons and benifits) Your grip and stance need to be centred with the bar. There are 4 grip options each with pros and cons. You...

10 Jun

Lean Machine, Uncategorized

Lean Machine – Update 6 – Taming the beer monster

This one has been coming down the pike since I started this process, I love beer I should probably start a beer blog as I think I would definitely make the time to write...

22 May

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12 MUST SEE TIPS TO LOSE WEIGHT!

May 22, 2015
Posted by Marc Keys
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1 - Eat 2 - Less 3 - Calories 4 - Than 5 - You 6 - Require 7 - To 8 - Maintain 9 - Your 10 - Current 11 - Body 12 - Mass maybe I should add some click add so you can...

14 May

9 Week Bench Blast, Bench Press Programmes, Uncategorized

The 9 Week Bench Blast – Smash your bench press plateau.

May 14, 2015
Posted by Marc Keys
Bench Press, Calculators, Cast Iron Strength 9 Week Bench Blast, Programmes
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The Cast Iron Strength bench blast is a 9 week volume based programme that uses Perplin's chart and the intensity by number of lifts devised by Hristo Hristov in 2005. Before we go into...

12 May

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Strength and Conditioning Research the tl;dr version – May 2015

May 12, 2015
Posted by Marc Keys
JSCR, Science, sports science, strength and conditioning research
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Does the functional movement screen predict injury? (in coast guard cadets)Joseph Knapik et al looked at the predictive power of the 7 functional movment screen tests using a 1045 coast guard cadet sample (770...

05 May

Opinion, Strength and Conditioning, Uncategorized

8 Things in the last 8 Years that I thought I knew, that where bullshit. (Part 2)

5 - Placebo mattersOnce you come to accept what can be a harsh reality that a lot of the physical training that involves "optimisation" is pretty much a big crock of shit then you...

03 May

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The Swole Food Review – Wannaburger – Edinburgh

May 3, 2015
Posted by Marc Keys
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Who - Wannaburger a fast food company based in Edinburgh offer a half way house between McDonalds and a hipster soaked gastro pub.Where -Wannaburger7-8 Queensferry Street Lane Edinburgh, City of Edinburgh EH2 4PAExperience - Wanna burger...

01 May

Lean Machine, Uncategorized

Lean Machine – Update 3 – Mini Goal 1 = Calorie Counting

May 1, 2015
Posted by Marc Keys
android, Calorie counting, Calories, Diet, lean machine, myfitnesspal, Nutrition
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GOAL 1 - Record accurately 90% off all the calories that you consume everyday (aim for 100% of the food you consume).For the first week of the lean machine project I am not really...

29 Apr

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8 Things in the last 8 Years that I thought I knew, that where bullshit. (Part 1)

April 29, 2015
Posted by Marc Keys
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8 Years ago I was 22 and of course new everything there was to know about everything. I had recently graduated from my masters course I had amassed the huge total of 620 kg...