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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
01 Aug
Body composition, Bodybuilding, Powerlifting

Ditch the bro split for size and strength – Dean Robertson

  • Posted by Marc Keys
  • Leave a comment
INTRODUCTION If you are coming to Cast Iron Strength to gain some knowledge on how to be Bigger, Faster or Stronger, the likelihood is, you know what a “Bro Split” is. However, if you don’t...

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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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07 Mar
back training, Bodybuilding, Uncategorized

Exercises I dislike – Episode one – The Bent Over Row

  • Posted by Marc Keys
Everyone has a list of exercises they don't like and for whatever reason so I thought it might be a fun and maybe even an informative exercise (pun not intended) to list out some...

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21 Jun
Bodybuilding, Olympic weightlifting, Physical exercise, Powerlifting, Sport, Sports medicine, Strength Sports, Weight Training

More Injuries.

  • Posted by Marc Keys
After writing the last installment about deep squatting the question of injuries and the rate in which they occur in both weightlifting and powerlifting peaked my intrest. To this end I have performed a...

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23 Apr
Bodybuilding, Food, Genetically Modified Food, Health, marc keys, Nutrition, Organic, Science, Weighlifting

Genetically Modified Horse Shit.

  • Posted by Marc Keys
"Nutritionists" around the globe are decrying the evils of "Frankenstein foods" and GM plants. It has come to the point where you can go to a supermarket and either spend 90p ($1.38) for...

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10 Jan
Block, Bodybuilding, Clean, Power, Power Clean, Snatch, Sport, Squat, Weighlifting

Squat Clean From Blocks (hip)

  • Posted by Marc Keys
Start of PullTop of PullStart of ReceiveReceiveSquatFinish ...

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