Iron Society Gym

03/21/2018

#21 - What does a training program consist of?
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Mesocycles is four weeks. Micro cycle is one week. That converts into training blocks. All these different cycles and blocks make up the periodization of a training program.
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When starting out, we recommend you seek out the advice of a professional before writing your own program.
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Check out our Society Speaks Podcast! Episode 2 will be on 'How to choose the right program for your training'. Episode 2 coming soon. Support us by Liking, commenting, subscribing, and sharing!

03/12/2018

The Importance of Fitness Buddies

Those who shy away from gyms and fitness classes when solo, or who tend to be more introverted. Great for those focused on specific, shared or complementary goals (e.g., losing weight, getting stronger, training for an event). Ideal for pals who want to spend more time together and be more active. Also great for coworkers or stay-at-home parents.

Why it works: “Having a reliable workout buddy increases your chances of sticking with your program,”

Potential pitfalls: “If your workout partner is down all the time, complaining, you will eventually lose motivation,”
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One Society Under the Iron ⠀
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Have you seen the Society Speaks Podcast? The official podcast of Iron Society Gym. Link in Bio

03/09/2018

These 10 Tips Will Make Going to the Gym Easier
1. Fuel Yourself the Right Way
2. Avoid Peak Times
3. Don't Trust the Calorie Counts
4. Ask the Staff
5. Don't Forget to Breathe
6. Don't Fear the Free Weights
7. Work With a Personal Trainer
8. Know When to Push Yourself and When to Chill
9. Wear Wicking Gear
10. Be Reasonable With Post-Workout Treats
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One Society Under the Iron ⠀
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Have you seen the Society Speaks Podcast? The official podcast of Iron Society Gym. Link in Bio

03/02/2018

Keep calm, TEAMWORK makes the DREAM WORK.
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Strive for PROGRESS, not PERFECTION!
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One Society Under the Iron ⠀
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We now provide ONLINE TRAINING! Training plans start as low as $50. We have 4-week, 8-week, and 12-week plans. DM us for more info.

03/01/2018

8 Exercises to Do on a Pull-Up Bar

1. Pull-Ups - Grip the bar with hands spread shoulder width apart, palms facing away. Pull up until your chin touches the bar, then lower.

2. Chin-Ups - Grip the bar with your palms facing TOWARD you, and feel the burn in your biceps as you pull upward. It's excellent for your anterior deltoids as well.

3. Toes Above Bar - Hang from the bar, and, keeping your legs perfectly straight, bring them up to touch your feet to the bar. Slowly lower, and repeat.

4. Knee Raises - Engage your abs and bring your knees to your chest, then slowly lower them until your legs are extended once again.

5. The Climber Pull-Up - Do a regular pull-up, but before lowering yourself, shift your weight to the right, then to the left. It's incredibly tough to do, but it's amazing for building strong shoulder, arm, and back muscles.

6. Negative Pull-Ups -- This exercise focuses on the eccentric (lower) phase of the movement, and it shreds your biceps in a brand new way. Stand on a chair and grip the bar like you are doing a pull up, then step off the chair and slowly lower yourself until your arms are extended.

7. Windshield Wipers - This is a core workout only for the most hardcore. Grip the bar in the chin-up position (palms facing you) and keeping your legs straight, swing them from right to left, mimicking the motion of a windshield wiper.

8. Hanging Reverse Shrugs - Grip the bar with your palms facing you, and keep your arms perfectly straight. Moving only your shoulders, try to push the shoulder blades downward and away from your ears. You'll feel the burn in your traps, and it's a great isolation movement.
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One Society Under the Iron ⠀
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We now provide ONLINE TRAINING! Training plans start as low as $50. We have 4-week, 8-week, and 12-week plans. DM us for more info.

02/28/2018

#20 - BASEBALL PLAYERS NEVER RUN LONG DISTANCE! EVER!
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Why would you choose to do a low intensity, long duration exercise with no breaks when baseball is full of high intensity, short duration movements? It just doesn't make sense.
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To all little league, high school, college, and even pro baseball coaches... stop telling these kids to run so much long distance! ::drops the mic::
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Check out our latest podcast on athlete training! CLICK LINK -> https://buff.ly/2FDJOyX

02/27/2018

10 Strength-Training Tips For Beginners That Will Make Your Workout More Effective
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1. You can start with just your bodyweight.
2. Begin with two days a week and build up.
3. Prep your muscles before you start.
4. Pair an upper-body move with a lower-body move.
5. Aim for 15 reps and three sets per exercise.
6. When you’re using weights, here’s how much weight you should start lifting.
7. Stick to the same moves each day when you're starting out.
8. Fit in a post-workout stretch if you can.
9. Refuel with water, carbs, and protein.
10. Take rest days when your body tells you to.
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One Society Under the Iron ⠀
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We now provide ONLINE TRAINING! Training plans start as low as $50. We have 4-week, 8-week, and 12-week plans. DM us for info.
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02/26/2018

Think of your workouts as important meetings you've scheduled with yourself, remember. bosses don't cancel.
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A little progress each day adds up to big results.
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One Society Under the Iron ⠀
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We now provide ONLINE TRAINING! Training plans start as low as $50. We have 4-week, 8-week, and 12-week plans. DM us for info.
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02/23/2018

The very first episode of Society Speaks! Join us as the crew (, , , and ) discusses the difference between athlete training vs general population training, GPP vs SPP, why its important for athletes to peak at the right times, and more.

The very first episode of Society Speaks! Join us as the crew (, , , and ) discusses the differ...

02/23/2018

"I want to inspire people, I want someone to look at me and say, "Because of you, I didn't give up." - Louie
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Be inspired!
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One Society Under the Iron ⠀
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We now provide ONLINE TRAINING! Training plans start as low as $50. We have 4-week, 8-week, and 12-week plans. DM us for info.
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