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

Three Key Things Every novice lifter should be doing.

  • August 17, 2015
  • Posted by Marc Keys
  • Beginner, Beginner Strength Training, Getting Stronger, Novice Strength
1 - Choose a programme and stick to it. It doesn’t matter if you do 5/3/1, starting strength, stronglifts or whatever programme you have found on t-nation or bodybuilding.com or wherever people go to...

Read more

  • Facebook
  • X
  • Pinterest
  • LinkedIn
  • Telegram
Read More
20 Nov
Novice Strength Programme

The Fledgling Freak – Novice Strength Programme

  • November 20, 2014
  • Posted by Marc Keys
  • Beginner, First Strength Programme, Novice Strength Programme
Below is our recommended beginner strength and size programme we recommend that you start light and progress slowly always making sure that your technique is as close to perfect as you can make it. ...

Read more

  • Facebook
  • X
  • Pinterest
  • LinkedIn
  • Telegram
Read More
28 May
Uncategorized

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...

Read more

  • Facebook
  • X
  • Pinterest
  • LinkedIn
  • Telegram
Close
Search Blog
Blog Archives
Site Policies
  • Privacy Policy
  • Cookie Policy (UK)

© 2026 Cast Iron Strength. All rights reserved

Manage Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behaviour or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
  • Manage options
  • Manage services
  • Manage {vendor_count} vendors
  • Read more about these purposes
View preferences
  • {title}
  • {title}
  • {title}
Scroll To Top