Iron Mike Fitness

03/06/2026

It’s always a pleasure to see people who work hard and stay dedicated have success in their endeavors. Best of luck to Xavier and the OSU Cowboys in this next season!

01/21/2026

https://www.facebook.com/share/v/1DZS5iGJGE/?mibextid=wwXIfr

11/25/2025

A simple but effective explanation.

10/20/2025

09/27/2025

Not all protein is the same, and many suggested sources of protein are not very effective. Watch this!

The RP Diet Coach App will build you a custom diet and guide you from start to finish! https://rpstrength.com/dietingBecome an RP channel member and get ins...

09/10/2025

Man’s approach to eating a banana in public.

08/22/2025

06/25/2025

https://youtu.be/rDextDye5vI?si=ed9CHeawgdg_dDS8

The protein grams listed on a label don’t tell you how much protein you are ACTUALLY getting.The grams are just the raw weight, but the % Daily Value reveals...

05/13/2025

“When athletes fail to respect the balance between training and recovery,
things start to go downhill. The fatigue, weakness, and poor performance you naturally experience during an overload linger, and you don't bounce back after rest. Your energy levels are low, your muscles ache more than normal, and the bar feels heavier than usual in the gym. You're stuck in a rut. This is known as nonfunctional overreaching (NFOR), or the bad kind of overreaching. You've pushed yourself too much, or you haven't had a sufficient amount of recovery (or worse, both!). It can takes weeks to regain your performance if you've dipped into NFOR, which could spell disaster if it happens before a big game or competition.
This is often where many recreational athletes go wrong. They get caught up into constantly trying to "confuse" their muscles, changing things up so much they don't achieve an effective overload. At first, you make progress. It's easy to overload when you haven't been exercising and are deconditioned. The fitter you get, the more specific and calculated you need to be to achieve an effective overload. Without that discipline you simply burn out your nervous system with intense sessions. Going "all out" every time will eventually lead to stagnation and symptoms of NFOR.
If this performance rut extends from days and weeks to months, you've pushed yourself into the abyss of overtraining syndrome (OTS). Renowned sport scientist Romain Meeusen, PhD, from Vrije Universiteit in Brussels, defines overtraining as "a plateau or decrease in performance consequent: to training too often, too long or too hard, and not resting enough between training bouts." In practice, athletes might be doing all three: training too much, training too hard, and not resting enough. This is a recipe for disaster in the long run, and it's why a good coach is a crucial piece of every performance puzzle.”

- excerpt from Peak