​Happy Friday!  Welcome to the Iron Made Gym Newsletter.  Our goal with this production is to share information with our unique community that will help you reach your goals.

​I wanted to take a moment to say thank you to all our members and friends who stopped in to sign our congratulations poster for Jill Byers.  Previously this summer she represented the state of Pennsylvania in the National Special Olympics in Seattle, Washington.  She came in 6th in singles and 2nd in doubles for bocce.  Last week Jill and Andrea, doubles partners, were honored by carrying the torch in for the opening ceremonies for the PA Special Olympics Western Sectionals for Fall sports held at Slipper Rock University.  Congratulations Jill, thank you for your dedication to competitive sport play and being part of our Iron Made Family, we are proud of you.

We have addressed the importance of changing the stressor, the main exercise continually to avoid detraining.  One of the ways to add variety is the use of bands.  Simple exercises to implement bands to would include:  shoulder press, bench press, deadlift, rack pulls, and good mornings.  In the Book of Methods by Loui Simmons, he highlights some benefits to band implementation:  accommodating resistance, added kinetic energy in the eccentric phase by out-acceleration, gravity, similarity to muscle and connective tissue, tremendous stability.  Try and see!

Follow us on our social media platforms! 
 
We are committed to offering free personal training sessions two times a week, and we promote these via our social media platforms.

Until next time Iron Made Community.

“Ego kills talent” - Unknown

Many Blessings,
Kevin Byers

​Happy Friday!  Welcome to the Iron Made Gym Newsletter.  Our goal with this production is to share information with our unique community that will help you reach your goals. 

One of the most stubborn muscle groups to grow is the traps and upper back.  Sometimes we can get in a rut of performing a couple varieties of shrugs and throw in a rope face pull for upper back and think we are good to go.  The Conjugate Training system stresses the importance of strength in these areas as it directly effects the big three (Bench, Squat, and Deadlift).  By being stronger in these areas it will also help with posture and functional training. 

In the article ‘The Best Way To Build Traps, 13 Tips For Strong Traps’, T-Nation speaks on methods, techniques, and exercise assembled by wide range of professionals across the industry.  Enjoy the article here, and don’t forget, put it into practice:  https://www.t-nation.com/training/the-best-way-to-build-traps

Follow us on our social media platforms!   

We are committed to offering free personal training sessions two times a week, and we promote these via our social media platforms.

Until next time Iron Made Community.

“Don't ask what's the least you can do. Ask what's the most you can bear.” – Tom Bilyeu
​
Many Blessings,
Kevin Byers

Good morning Iron Made Family!

Thursday I was invited to take part in a radio sports podcast conducted by Aaron Simpkins.  Aaron is the founder of True Strength Apparel.  We discussed the Super Bowl of bodybuilding, Mr. Olympia, which is occurring this weekend.  I hope you enjoy the content, and I would love to hear your predictions for the finals tonight in our blog comment section.

Listen to the full conversation below.

Thank your Aaron for having a fun discussion! 

Check Aaron out on Facebook and www.truestrengthapparel.com

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold

Many Blessings,
Kevin Byers

Happy Friday!  Welcome to the Iron Made Gym Newsletter.  Our goal with this production is to share information with our unique community that will help you reach your goals. 
​
As we took time to reflect on the anniversary of 9/11, we want to thank all of those who have served and are serving to protect our country.  I’m sure most of you remember exactly where you were in 2001 when you heard the news of the twin towers being hit.  According to NBC 2,753 people lost their lives due to the attacks.  

This week we are excited to share with you Mr. Noah Eckman’s story on our podcast Bench Talk EP#3.  I encourage you to listen to his life experience regarding family environment, mindset, and his journey in competitive shooting.  I hope you are inspired by the way he carries himself with compassion and generosity.  If his story brings you value, please share it!  

Follow us on our social media platforms!   

We are committed to offering free personal training sessions two times a week, and we promote these via our social media platforms.

Until next time Iron Made Community.
​
“The only way to truly learn something is by doing it.  Yes, listen to guidance.  But don’t wait.” – Naval Ravikant

Many Blessings,
Kevin Byers

Happy Friday!  Welcome to the Iron Made Gym Newsletter.  Our goal with this production is to share information with our unique community that will help you reach your goals. 

Let’s discuss methods for the bench press.  Three methods can be implemented:  maximum effort (when using a barbell do single reps), dynamic method (submaximal weights, 40-50% of max, with maximal speed), and repetition to near failure (implement every 4-5 weeks for 2 weeks in a row while using 3 sets with rest of 5 minutes between sets).

By using periodization for the bench press you can create a wide variety of exercises at our facility.  If we start with the variety of bars:  swiss bar (4 grips), axle bar, earthquake bar, and regular bar (implement 3 width grips).  Then we can add different ways of tension:  band single/double loop or under bench loop, hanging plates on the bar with bands, and pressing against bands in the power rack.  Consider exercise variations:  power rack press, pin press in the power rack with or without bands, floor press with bar or dumbbell, floor press using power jack stands, and all incline /decline variations.  Use creativity and have fun.  Remember always change the stimulus or detraining will occur.  

Weight training can be performed by nearly anyone.  In the article ‘Preventing Muscle Loss With Age’ by Jane Brody, she discusses the importance of weight training later in life.  She mentions the statistic that half the muscle loss can happen by the age of 70!  She also iterated a research statistic from Dr. Maria Fiatarone, “…eight weeks of “high-intensity resistance training” significantly enhanced the physical abilities of nine frail nursing home residents aged 90 and older. Strength gains averaged 174 percent, mid-thigh muscle mass increased 9 percent and walking speed improved 48 percent.”  No matter, what your age, or others in your life, we can all function better with a stronger muscular system.  You can read the entire article here: https://www.nytimes.com/2018/09/03/well/live/preventing-muscle-loss-among-the-elderly.html

Follow us on our social media platforms! 
 
We are committed to offering free personal training sessions two times a week, and we promote these via our social media platforms.

Until next time Iron Made Community.
​
“I don’t have talent, so I just get up earlier.” – Henry Rollins

Many Blessings,
Kevin Byers