The Ironmaster Super Benches and System of Attachments
The world's most versatile adjustable weight benches.
Building a home gym starts with the weight bench. Learn what makes the Ironmaster Super Benches so unique.
Blog
Consistency Is Key for Body Composition Changes
Get the most our of your workouts and reach your goals.
Given there’s not a lot we can do to influence our bone percentage, we’re talking about changing our muscle-to-fat-ratio when referring to body composition changes.
Is the Mind Muscle Connection Important?
Does more focus result in benefits?
When to Utilize Bilateral vs Unilateral Training
Pro Tips You Can Immediately Use In Your Training
When most people are given their first resistance programme many of the exercises will use both arms or both legs, known as bilateral training. This isn't necessarily a bad idea to build a base level of strength and co-ordination. However, once those foundations have been achieved, introducing single leg or arm exercise, known as unilateral training can offer up several interesting benefits.
Ensure Your Gains with Hypertrophy Training
All aboard the muscle-gain train. Hypertrophy training has just entered the station!
Are you struggling to get the t-shirt arm-busting muscles you dream of? Has the well run dry on your muscle-building gains?
Nordic Curls
Humbling and effective, Nordic Curls are amazing for your hamstrings.
Even before it was a hashtag, the Nordic Ham Curl was being used to strengthen and rehabilitate both athletes and non-athletes.
Ice Baths: When are they of benefit?
Are they as cool as all of the hype?
You don’t need to look far to see one of your favorite sports stars dunking themselves in a bath full of ice in the name of recovery. As we know, recovery is essential for progress. Therefore it would be reasonable to assume that having an ice bath to improve recovery would be advantageous but it all depends on what you are recovering from.
Best Weight Training Volume Strategies
More is More – Drop sets, Cheat Reps, and other Volume Strategies for Better Gains Weight Training
How can we increase volume without keeping us in the gym for hours weight training? These 8 volume strategies are the best for keep your gains on track in the home gym and commercial gym.
Why you need to start mace training, today!
Mace training is an easy and hugely beneficial add to your home gym routine, here's why.
Training with a mace isn't something from the middle ages, it's a modern and well-developed method to enhance or even replace your workout program.
7 Reasons to Never Skip Leg Day Again
You could be making a huge mistake by skipping leg day.
You could be making a huge mistake by skipping leg day. We’ll show you 7 crazy reasons why you should never skip leg day again.
Overcoming Strength Training Plateaus
Stuck on the same weight with your lifts? You might have hit a strength training plateau. But not to worry, we’re here to help you break through it.
Seeing your progress stall doesn’t have to be permanent. Make your strength training plateau a distant memory with these 5 tips.
Suicide Grip Bench Press: Friend or Foe?
Bench and dumbbell pressing efficiencies are clear, but at what cost?
Is this controversial grip best for your bench? Let’s run down the pros and cons so you can decide for yourself.
Overhead Pressing
How to Choose Between Standing and Seated Overhead Press
The overhead press, like many exercises, can be easily modified to target full-body or specific muscles. Here you'll learn how to choose the correct OHP for your workout and goals.
The Ultimate Lean Bulking Diet Guide
You’ll need a lean bulking diet to build muscle and fill out the way you want to. We’ll show you how to make that happen.
Tired of feeling scrawny and wish you could put on some muscle? If you’re looking to fill out your t-shirt arm sleeves or make your booty pop in a new pair of jeans, then it might be time for you to start a lean bulking diet.
How to Lean Out and Have a Successful Summer Cut
It’ll be pool season before you know it. Here’s what you can do to be ready.
Learn how to create a sustainable weight-cutting diet so you can slim down, trim off the extra fat, and reveal those washboard abs you spent all winter building up in the gym.
5 Lower Back Exercises to Improve Your Weight Training
Level Up Your Lower Back Training and Watch Your Strength and Injury-Resistance Skyrocket!
When was the last time you got a sick lower back pump? Never? Well, you’re not alone. The idea of training the lower back in isolation is still pretty underground. But if you’re not doing at least some isolated lower back training, you’re missing out on all kinds of performance and back health benefits.
What is bodybuilding?
Bodybuilding isn’t just a competitive sport. You can be a bodybuilder too! Learn all about the basics and what it takes to transform your body.
Bodybuilding isn’t just a competitive sport. You can be a bodybuilder too! Learn all about the basics and what it takes to transform your body.
Weight Vest Workouts
Weight vest workouts can bring your fitness to the next level; plus, we've included a 1 day vest training program.
Weighted vests are underrated. Many people are under the impression that weighted vests are only useful when preparing for some sort of military selection, as it helps to mimic the equipment you’ll be carrying out on the field. Whilst they absolutely can be used for that, weighted vests have lots of utility not only for regular resistance training but also to aid fat loss.
Start Bodybuilding Like a Pro - Natural Men's Physique & Bodybuilding with Harry Ranson
Start Body Building Like a Pro
Ironmaster got to catch up with and learn more about harry and his success in the competitive fitness world. Plus, he drops an exclusive 3-day split bodybuilding program to get you started on your competitive journey.
Why You Need to Start Strength Training Now
Make a Life Change and Give Strength Training a Try
Looking to lose a few pounds? You want a makeover from the inside out—one where you achieve the body you want and create a happier, more confident version of yourself. Strength training can help you do that and a whole lot more!
Gluteal Development for Functional Performance
Advanced glute dev with workout program.
Learn from two of the top names in bodybuilding competition and training how to develop your glutes like a pro. Andre Adams and Dr. Sunny Andrews provide an in-depth look and a one-day workout to kick start your training.
How to Recover After a Workout
Learn how you can reduce muscle soreness and bounce back faster from your training sessions.
How to recover after a workout: reduce muscle soreness, recover faster, and stay on track with your fitness goals using ice baths and more.
You Need a Strong Upper Back
Why building a bigger back will help build your entire body.
With your upper back training, you can expect better squats, benches, and deadlifts from here on out.
Time Management for Meal Planning
Time Management
The Truth About Cheat Days
Dispel the noise around Cheat Days and have a plan for the holidays.
When it comes to non-linear dietary approaches, we have a few options: Refeeds, Diet Breaks, Cheat Days
Nutrition Series: Meal Planning & Prep, Part 1
Learn the importance and how-to's of meal planning.
Time to put all of our basic nutrition to work where the “rubber meets the road” and talk about meal planning.
How to Break Through a Weight Loss Plateau
Scale Not Budging? Here Are 10 Foolproof Ways on How to Break Through a Weight Loss Plateau
Struggling with how to break through a weight loss plateau? Here are 10 ways to get you back to losing weight again!
SAID Principle
How to Leverage Progressive Overloading for Muscular Development
How to Leverage Progressive Overloading for Muscular Development
Top Workouts When You’re Short on Time
HIIT, Tabata, and EMOM are three quick workouts that can help you burn a lot of calories in a short amount of time.
Pressed for time? Does fitting a workout in seem impossible? Here are 3 quick workouts you can squeeze into your busy schedule to maximize calorie burn!
Intermittent Fasting
Is a diet that offers superior weight loss, better muscle retention... too good to be true?
Proponents of Intermittent Fasting will claim superior weight loss, improved cardiovascular health, decreased cancer risk, neuroprotective effects, improved glucose metabolism and lengthened life span as benefits of fasting.
Warming Up For Lifting Using Calisthenics Exercises
Calisthenics exercises are great preparation for heavy lifts later in training.
The most commonly practiced form of calisthenics, often used to supplement other forms of training such as Crossfit and weightlifting.
Nutrition Series, Part 2: Fluids
Explore the importance, and often overlooked benefits of proper hydration for your health and fitness goals.
Staying appropriately hydrated will help you reach your health and fitness goals and should be a priority, not an after-thought.
Top 10 dumbbell leg workouts
Friends don’t let friends skip leg day. Why? Because your friends don’t want you to have a massive torso with chicken legs.
Here's our top 10 dumbbell leg workouts to help you start off on the right foot and make your leg day much more interesting.
Open-Kinetic Chain vs Closed-Kinetic Chain Exercise for Bodybuilding
Demystify the hype around kinetic chain training.
Ever wonder what all the hype is around open or closed kinetic chain training? If you follow some of the top fitness influencers on social media, you have probably heard these technical buzz words dropped at some point.
Nutrition Series, Part 1
Macros and Micros
A mixture of the intake of foods will provide your body with a variety of nutrients and calories from all of our macronutrient sources as well as an assortment of micronutrients. Food is our fuel and can be enjoyed while still meeting our health and fitness goals.
Why You Should Take Your Workouts Outside This Summer
Still exercising in your old, monotonous space? Get the energy and motivation boost you need by taking your workouts outside this summer.
How To Prepare a Space for The Perfect Home Gym
What size and style of gym do your goals require?
Finding a perfect place for your home gym equipment can be a challenge. Here are some tips on how to best select and prepare your area.