Marc Keys - Cast Iron Strength - Page 13 of 26

About Marc Keys

As a coach Marc's philosophy uses a minamilast approach that yields superior performance gains. Having worked as a coach for over 7 years providing support for athletes from over 30 sports (Olympic, Paralympic and commonwealth medallists) he has plenty of time to learn his craft. Marc currently works full time as a strength coach based in Edinburgh. A competitive power lifter for 5 years some carrer highlights include (2011 - British and Commonwealth Senior Champion, 2012 World Championship squad member for great britian and former holder of 3 British records). Marc Coaches strength and power sports in his spare time and continues to develop castironstrength. View all posts by Marc Keys →

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09 Jun

Three Fundamentals of strength training that aren’t going anywhere regardless of what any guru thinks.

June 9, 2014
Posted by Marc Keys

Number one - Strength is movement specific Your back is relative to your glutes so it breaks down under heavy loads yadda yadda herp te derp. Your ability to produce force in a movement pattern is...

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06 Jun

Bench Press – Stop Hating, start gaining!

June 6, 2014
Posted by Marc Keys
Bench Press

TL;DR Version - The exercise is not to blame it's usually how you do it. Injury rates in the shoulder are common in weight training bench press or not. Arch your back! Keep the bar straight and your...

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03 Jun

Three Fitness Fads that need to crawl into a hole and die

June 3, 2014
Posted by Marc Keys

1 - Fat burner supplements. Allow me to let you in on a little secret, if you want to lose body fat you need to eat less energy and exercise. This little know ultra secret...

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02 Jun

IPF 3rd Classic World Championships Live

June 2, 2014
Posted by Marc Keys

----->Live Stream! <---- Scoreboard Time Table Time Table (PDF) Mens Results Womens Results

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29 May

Strength and Conditioning Research the TL;DR version – May 2014

May 29, 2014
Posted by Marc Keys

The effects of 8 weeks plyometrics training on upper and lower limb performance in Elite handball players. 23 players engaded in an 8 week programme or a control group that performed regular training with no...

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28 May

Three Things a Novice lifter shouldn’t do

May 28, 2014
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...

19 May

Three underhanded tips for instant gainz

May 19, 2014
Posted by Marc Keys

Exercise scientists hate me... or some 60 second ab nonsense here are three hints that have helped me to add instant kilos to a lift or to see greater return from my effort with...

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12 May

Dynamic Method – Using bands and chains to complment your big 3 training

May 12, 2014
Posted by Marc Keys

https://www.youtube.com/watch?v=vvSBuJaSZ3A Yours truly using bands not as they are originally intended. The dynamic effort popularised by Louie Simmons of westside barbell is a method utilised a lot by equipped lifers primarily multi-ply feds tend to use...

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10 May

Sequencing your training as a non strength athlete (field sports).

May 10, 2014
Posted by Marc Keys

As strength athletes we have it pretty easy we only need to worry about one physical attribute that we need to train maximal force production. As a games player or endurance athlete there are...

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05 May

State of the Science – Muscle Growth and Resistance Exercise. May 2014 review.

May 5, 2014
Posted by Marc Keys

Stuart M. Phillips of McMasters university, Hamilton, Canada prodcued a 69 study review entitled A Brief Review of the Critical Processes in Exercise-Induced Muscular Hypertrophy the full text of which is freely available. During...

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28 Apr

Things I’ve Learned In My First Year As A Weightlifter – Guest Post by Jodi Mullen

April 28, 2014
Posted by Marc Keys

A guest post by Jodi Mullen you can get more from Jodi over at All the heavy lifting, his weightlifting based blog/website. Around a year ago, I started training as a weightlifter - though my...

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24 Apr

Power Clean Tutorial

April 24, 2014
Posted by Marc Keys

https://www.youtube.com/watch?v=Vek2XOEh30M

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17 Apr

Dealing with overuse injuries as a lifter – a 45 minuite talk on coping strageys on the most common injury in lifting.

April 17, 2014
Posted by Marc Keys

https://www.youtube.com/watch?v=ww80e8E6D9o https://www.youtube.com/watch?v=wDIUqaW_Y90 https://www.youtube.com/watch?v=LtsOeGpFEsc https://www.youtube.com/watch?v=w0z7-mGCplM

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16 Apr

Deadlift Tutorial

April 16, 2014
Posted by Marc Keys

https://www.youtube.com/watch?v=T8W91ufr4bE

11 Apr

Nick Foxall – 343 kg / 755lb Deficit pull (105 kg bw, 22 years of age)

April 11, 2014
Posted by Marc Keys

https://www.youtube.com/watch?v=dxUDqYYAMMA

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09 Apr

20 Reasons you should shut up and squat.

April 9, 2014
Posted by Marc Keys
Humour, List, Satire, stop being a pussy, Why I should squat

Reason one little girls are stronger than you - Ever hear the saying somewhere in China there is a girl warming up with your max? Well if you don't squat there is a girl in...

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02 Apr

Strength and Conditioning Research the TL;DR (too long didn’t read) version – April 2014

August 15, 2025
Posted by Marc Keys
JSCR, research, Strength and conditioning, strength training research

Concentric Hamstring and Quadricep strength of american football players in the NFL scouting combine. Large study with an elite population! 1.252 players tested. Strength ratio for hamstring to quadriceps was measure at 68-69% for...

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01 Apr

World Strongest Man 2014 Videos

April 1, 2014
Posted by Marc Keys

https://www.youtube.com/watch?v=WrgRYV17hOE https://www.youtube.com/watch?v=Zk8on3vWs-s https://www.youtube.com/watch?v=Xmdrr1aNwjw

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