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  • Home
  • Blog
  • About Marc
  • Contact Marc
  • Coaching
    • Cast Iron Strength Gym
    • Online Coaching
    • Edinburgh Barbell
    • What is Powerlifting?
  • Testimonials
  • Programming & Calculators
    • One Repition Maximum Calculator
    • 531 – Programme Calculator and Breakdown
    • Bench Press Program Calculators
      • Cast Iron 10 week Bench Programme
      • The Brad Gillingham 12 week Raw Bench Program
    • Olympic Lifting Programme Calculators
      • 4 Week Novice/Intermediate Weightlifting Programme
    • Squat Programme Calculators
      • Smolov Base Cycle
      • Russian Squat Routine
      • Russian Squat Masters
    • Deadlift Programme Calculators
      • Coan/Phillipi Deadlift Routine
    • Nutrition Calculators
      • Low Carbohydrate Diet Macro Calculator (women)
      • Low Carbohydrate Diet Macro Calculator (men)
      • Intermitent Fasting Based Macro Split (leaning up)
  • Physiotherapy and rehabilitation services
    • Physiotherapy / Rehabilitation
    • About Alistair Inglis (Chartered Physiotherapist)
Read More
05 Feb
hypertrophy, Uncategorized

How to make training for size uncomplicated and effective

  • Posted by Marc Keys
  • Bodybuilding, how to get bigger, how to put on size, muscle size, strength, tanned
  • Leave a comment
After weight loss training to get jacked and tanned has to be the next most common training goal people have and just like weight loss most people over complicate the hell out...

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16 Jun
Opinion, Powerlifting

Praying for the disappearance of the “fitness” philosopher and the end of the barbell sport circle jerk.

  • Posted by Marc Keys
  • Bodybuilding, Fitness, instagram, Opinion, Rant, social media
  • Leave a comment
I have a confession to make, I am fucking addicted to Instagram, I love it.  Definitely, my favourite social media platform it has all the things I like about YouTube (video basically!) and way...

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06 Jun
Powerlfiting, Programme

The Best Assistance Exercises for Powerlifting and why you need them in your programme.

  • Posted by Marc Keys
  • Assistance, Back, Bodybuilding, Exercixses, front squat, Row, WG Pull up
  • Leave a comment
Almost all of my writing tends to be on the bigger picture things like programming, why to choose specific exercises over non-specific or technique when it comes to powerlifting.  I am guilty of not...

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28 May
Uncategorized

Three Things a Novice lifter shouldn’t do

  • Posted by Marc Keys
  • Beginner, Bodybuilding, how to, Powerlifting, weight training
1 - Lift Heavy or Lift to failure. When you first take up lifting if you are doing it for sport (weightlifting or powerlifting) or for health/fitness the most important thing to do is to...

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12 Mar
Arm Training, Biceps, Bodybuilding, Triceps, Uncategorized

Bigger arms a quick primer on getting bigger gunz

  • Posted by Marc Keys
  • Arm Training, Biceps, Bigger Arms, Bodybuilding, Guns, Hints and Tips, Triceps
I know a lot of the "performance" crowd like to use this as a good butt for their particular brand of dull humour but let's face it your lifting weights chances are you want...

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