The Iron Forge

04/08/2025

This Week's Training | Quad Focused Lower Body Session

Complete leg workout from Iron Forge coaching program demonstrating safe, effective training for massive quad development without destroying your spine.
What we covered:

Smith machine squat setup with proper foot positioning for quad emphasis
Leg press technique to avoid lower back strain and maximize muscle activation
Romanian deadlift "wall touch" cue for perfect hip hinge mechanics
Bulgarian split squat foot placement for quad vs glute targeting
Training modifications for those with back issues and mobility limitations
Why exercise selection matters more than weight for long-term progress

Complete quad focused leg workout from Iron Forge coaching program. Build massive legs without destroying your spine.Iron Forge leg day workout with detailed...

01/08/2025

Most people chase "optimal" splits that they can't stick to.

They see some influencer doing 6-day push/pull/legs on Instagram and think that's what they need for results.

Three weeks later, they're missing half their sessions and wondering why they're not making progress.

In this Thursday's training (part 3 of our 8-week series), I break down the exact framework my coaching team uses to design custom training splits.

WHAT YOU'LL LEARN:

- Why consistency beats optimization every time
- How many days YOU should actually train
- Beginner vs intermediate vs advanced recommendations
- Recovery factors that determine your split
- The 3 constants that never change
- Warning signs you're overtraining

The bottom line: For 90% of people, the difference between upper/lower, push/pull/legs, and full body is negligible.

Pick what fits your life and what you can stick to consistently.

P.S. - If you want help applying this to your specific situation, we work with a small group of guys each month to build their complete training and nutrition protocol. Link in bio.

🚨 The split selection mistake 90% of lifters make (and the simple fix that changes everything)Most people chase "optimal" splits they can't stick to. In thi...

26/07/2025

When you're nearly 50 and skeptical about spending money on coaching because nothing has worked before. Tom went from drinking daily and never tracking food to losing 22 pounds in a year because brotherhood accountability made all the difference.

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Interested in starting your transformation? Comment the word TRAIN below and I'll send over the details on my Iron Forge Coaching and how to get started.

25/07/2025

🚨 Real talk: Most people are training wrong for their experience level

I used to think I was "intermediate" after 2 years in the gym. Turns out I was still a beginner who needed to master basics, not chase advanced programs.

Here's how to honestly assess where you really are:

Movement Quality: Can you squat, deadlift, press with good form when you're tired?

Recovery: Do you bounce back from hard workouts within 48 hours?

Progression: Have you consistently added weight/reps over months?

Exercise Variety: Can you learn new movements without your form falling apart?

Body Awareness: Can you tell the difference between RPE 7 vs RPE 9?

If you're struggling with 2+ of these, you're probably still building your foundation (which is totally normal and nothing to rush).

The problem? Most people jump to "advanced" programs because they look cooler, then wonder why they plateau after a few months.

Your nervous system takes YEARS to fully adapt, not weeks.

Just dropped a deep dive on this - covers the biology behind why your body adapts differently at each stage and how to program accordingly.

Been there? Drop a 🙋‍♂️ if you've ever realized you were training above your level.

Every advanced lifter started with perfect basics. The problem? Most people skip this foundation and wonder why their progress stalls after a few months.Your...

23/07/2025

Eight years ago, I lost everything because I couldn't figure out why I felt so empty inside.

I was working hard, providing for my family, doing everything I thought a good man was supposed to do.

But no matter what I accomplished, I still felt like it wasn't enough.

I kept looking for other people to make me feel valuable. My wife, my kids, my work. When they couldn't do that for me, I got angry and blamed them.

That anger cost me my marriage and my relationship with my children.

It took me years to realize that the problem wasn't them. It was me.

I never learned how to be enough for myself first.

In this video, I break down what that actually looks like and how to build that foundation as a man.

If you've ever felt like nothing you do matters, this might help.

You work hard, provide, sacrifice, and give everything to your family. But no matter what you do, it never feels like enough. They don't appreciate what you'...

14/07/2025

New video breaks down bench press technique from the ground up.

Covers elbow positioning, hand placement, lat engagement. Then walks through a complete chest workout with explanations for each exercise.

Barbell bench press technique breakdown
Hammer strength incline press
Cable crossovers with constant tension
Tricep extensions
Machine chest press

Real training with real explanations. No fancy stuff, just what works.
https://www.youtube.com/watch?v=oRzz7M4ApvA

Complete chest workout with detailed bench press technique breakdown. Learn the proper form to build a bigger chest and avoid common mistakes.Exercises:Barbe...

04/07/2025

+Are you tired all the time even though you're eating well and training hard?

The problem might not be your macros. It might be missing micronutrients.

I just released the complete Iron Forge Baseline Stack - 6 supplements that address the most common nutrient deficiencies affecting energy, performance, and recovery.

This isn't generic advice. It's the exact protocol I've used with thousands of clients, including specific brands, dosages, and timing.

You'll learn:

✓ Why bioavailability matters more than price
✓ The difference between cheap and quality supplement forms
✓ How to recognize deficiency symptoms
✓ Critical medication interactions
✓ When creatine and electrolytes are worth adding

Bottom line: If you want consistent energy and optimal performance, this is your foundation.

Are you getting the right nutrients for optimal energy, mood, and performance? This complete guide breaks down the 6 essential supplements that address the m...

02/07/2025

I’m testing a new group coaching concept with 20 men from our community for the next 6 weeks.

This would be a small group style training where you will work directly with me and my staff.

We provide the accountability, the programming, the nutrition, and the comradery. All you have to do is show up and get in incredible shape.

Interested?

Comment the word PODS below and I’ll send the details

02/07/2025

I'm testing a new group coaching concept with 20 men from our community for the next 6 weeks.

This would be a small group style training where you will work directly with me and my staff.

We provide the accountability, the programming, the nutrition, and the comradery. All you have to do is show up and get in incredible shape.

Interested?

Comment the word PODS below and I'll send the details

30/06/2025

The 6 symptoms that are actually connected

After helping over 2,000 men optimize their performance, I've discovered that low testosterone rarely shows up alone.

It typically comes with five other symptoms that most guys treat separately:

✓ Poor sleep quality
✓ Stubborn belly fat
✓ Brain fog
✓ Declining strength
✓ Energy crashes
✓ Low motivation

Here's what I've learned: These aren't separate problems requiring separate solutions.

They're all connected, and when you understand how they work together, you can address them much more efficiently.

I just released a complete breakdown showing exactly what each symptom means and the integrated optimization approach we use at Iron Forge.

Key insight: You can't optimize what you can't measure. Most men need proper lab work first to understand what's actually happening.

Your family needs the best version of you. This is how you build the competence to optimize for life.

Tag a man who needs to see this. 💪

27/06/2025

Most men approach nutrition like women. Here's why that fails.

You're focused on weight loss instead of performance optimization. You're measuring success by the scale instead of your capacity to lead your family and excel at work.

That's exactly why you feel trapped in the same 20-pound cycle year after year.

Here's the truth: When you fuel your body to handle demanding work days, dominate your training, and show up as the leader your family needs, body composition improvements happen naturally.

I just released the complete performance nutrition strategy I use with my private clients - hardworking dads who refuse to accept mediocrity.

You'll learn:

→ Strategic macro targets based on your actual mission (not generic recommendations)
→ How to time nutrients around projected activity
→ Why post-workout timing matters less than total daily competence
→ Performance-based measurement that predicts long-term success

This is how you develop the competence to fuel your body for the responsibilities that matter most.

Your family deserves a protector who has the energy to lead them.

Tag a man who needs to develop this competence. 💪

🔥 STOP dieting. START optimizing. This changes everything.Hard working dads - you're thinking about nutrition backwards.While everyone else is counting calo...