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Channel Posts
| 2 |  πΏππ πΏππ πΆπππ
If I had to boil down my advice on achieving your training goals, It always comes down to these two words. Tried and tested, time and time again by boyh myself and countless others who walk the same road.
Take these keys and use them to unlock your true potential. Utilise them and journey from the pond of normalcy to the sea or untapped potential.
πππππππππ - If you find that youβre not breaking a sweat, youβre completing the reps easily or youβre getting bored during your workout, these are surefire symptoms that you need to up the intensity. More weight, more reps, more struggle. Your body responds to working hard, not hardly working.
πππππππππππ - you can have all the intensity in the world and be hell on wheels for a short time but if you canβt deliver that effort day to day, week to week, month to month, chances are youβre going to stagnate.
I will go over these two a lot in future posts, in the meantime, when training I want you to bear in mind...
INTENSITY + CONSISTENCY = VICTORY | 601 |
| 3 | Thus, the order of ππ«πππ¬π©π¦π ππ©π π₯π’πͺπ¦π°π±π° was born. Men of great strength and physical prowess. Forever changed by the secrets within the dusty volumes those frail old men so desperately clung too.
This new Order set off throughout the world to share the Iron Gospel with those seeking guidance in the ways of strength and combat.
Come, Initiateβ¦. The Iron Path awaits. | 518 |
| 4 | ππ«πππ¬π©π¦π ππ©π π₯π’πͺπΆ
The wise men of old sought to hide their wisdom within lofty towers, keeping the knowledge of Alchemy under lock and key for generations.
The rest of us, left to struggle in the dark, learned through trial and error. Relying on guidance passed down from father to son to craft ourselves into strong men with strong values.
These self-appointed βwise menβ watched us grow and resented our progress, and from their towers waged a war of guile and trickery to undermine and destroy those they deemed βunworthy.β
But they underestimated their foe. We turned upon them and in a whirlwind of righteous might, reduced their towers and hideaways to smouldering rubble and ruin.
Seizing their Alchemical tomes amongst the madness, a group of barbarians split off from the horde and dedicated their lives to their study, understanding the power they could gain by combining these mystical principles with their martial ways. | 499 |
| 5 | Nothing, I repeat, NOTHING happens by chance in this regard. You will never accidentally "get jacked" or "get lean."
The duty of transformation falls at your feet, it can ONLY be carried out by the one who seeks it, no other can move the weight for you, nor can you rely on others for motivation.Β
You must become a self-perpetuating machine, constantly inacting the Cause so you may relish in the Effect.
Forever crafting your tomorrow...
TODAY | 266 |
| 6 | This principle embodies the fact that there is a "Cause for every Effect'" and an "Effect for every Cause." Meaning, that nothing merely "happens for no reason" and that there is no such thing as chance.
You will not find a finer example of the principle than can be found in Anabolic Alchemy.Β
ππ₯π’ βππ²π°π’
Through physical training the initiate enacts their will upon the material plane. Using focussed and intentional actions to encourage growth in the very fibers of their being. By making the choice to train, and train hard, you are directly shaping your future through your actions taken today.Β
ππ₯π’ ππ£π£π’π π±
By walking the Iron Path and being consistent with your training rituals, you will reach the results you set out to achieve. Larger, stronger tissue, your lungs and heart operating more efficiently, your physical aesthetic forever changed because of actions you took days, weeks and months prior.Β You live within the effect you directly caused. | 251 |
| 7 |  π
π’π«π π₯ | 233 |
| 8 | This spark yearns for work, for work is all itβs known.
And so we relish in the work. We carry the yoke with gladly for we know through this act weβre building ourselves day by day, rep by rep.
ππ«πππ¬π©π¦π ππ©π π₯π’πͺπΆ is merely the beginning, the easiest and plainest way to understand the doctrine of progress.
Once you begin to master this craft, its formula and methods can be applied to any endeavour.
Come, initiate, harness the spark of divinity that lives within, that holy flame, and put it to work.
The Great Work | 193 |
| 9 | ππ₯π’ π
π’π€π¦π«π«π¦π«π€
βπ« π±π₯π’ πͺπ¦π°π±πΆ π±π΄π¦π©π¦π€π₯π± π¬π£ ππ―π¦πͺπ¬π―π‘π¦ππ© π‘ππ΄π« π¬π²π― π¬π―π‘π’π― π΄ππ° π£π¬π―πͺπ’π‘.
From the moment that divine spark burst forth from utter darkness, we have existed.
As it tore through the cosmic dawn, this nameless host of living fire, it willed the formless into form, striding from star to star, crafting world after world all in the name of the great work, the first of the Grand Architects.
We are no different. Beings who seek to perfect the vehicles they reside in. To transcend the base in favour of becoming more complete humans.
By choosing to become more complete humans, we automatically become better equipped to assist and guide those around us.
Only by igniting the light that lives within can we be a lantern to those who seek the True path.
Through Spiritual growth, we begin to expand our knowledge of self and our place within the All.
Through Physical training, we begin to harness the very spark of divinity that gave birth to all things, a fragment of which lives deep within us. | 181 |
| 10 | A rest day is not, however, lying in your pit and stuffing your face playing video games. A well rounded routine needs well rounded rest.
This can look like a long hike with your partner or friends, some swimming, even a gentle jog or some other forms of whatβs dubbed βactive recovery.β Personally on my off days I like to do some gentle cardio and train my grip work/neck strength to aide me in my grappling.
Better yet you could include some reading, writing, drawing into your rest days. Expand on a hobby youβve not had time for, use your physical rest days as mental training days. Forever improving be it physical or mental.
Always upwards.
As usual, my inbox is always open, donβt hesitate to drop me a line if you have anything you want clarified or expanded upon.
Until next time
AA | 207 |
| 11 | π―π’π°π±
Thereβs no such thing as overtraining, only under-recovering.
As counter productive as It may seem, without the proper opportunity for rest and recuperation the initiate will run into many issues in their physical quest. High fatigue levels will begin to rear their head through tendinitis, muscle strain and tears and generally feeling lethargic and run-down.
This can become even more of an issue for those initiates that are multi disciplinary, training heavy lifting alongside combat sports or other physical avenues. Rest and training timing will become crucial for you maintaining your physical schedule and not succumbing to the ills of under recovery.
As covered in the last pillar (sustenance) food is crucial in aiding your bodies recovery process, you simply cannot recover without the building blocks available to replace those spent via training. | 200 |
| 12 | After the initiate has calculated the above numbers, the next step is to work out their basal metabolic rate, this may sound technical but can be easily discovered by using an online calculator (Iβll leave a link in the comments.)
With this number now known to us, we can assess how many calories weβll need per day to prompt our body to grow. Begin by adding calories slowly, increasing only by one to two hundred per day for the first couple of weeks monitoring your weight throughout.
If you see no change, slowly increase calories until you see a steady and healthy weight increase, keeping an eye out for any excess fat (although slight fluff is to be expected, a beer gut is a sign something is amiss)
With the above taken in and understood, the initiate should now have a basic understanding with which to begin aligning their intake with their physical goals.
Any questions please do not hesitate to ask, Iβll do my best to answer and advise.
Until next time. | 283 |
| 13 | ππ―π¬π±π’π¦π« - One to three grams per pound of physical mass, for example a two hundred pound man would be consuming 200g of protein per day. This should be taken from only the best sources (dairy, unprocessed meats, fish, eggs, nuts etc.)
π ππ―ππ¬π₯πΆπ‘π―ππ±π’π° - A handy formula to remember is ten percent of your total caloric intake for the day. A diet of four thousand calories equates to four hundred grams of carbohydrates (to be taken from good clean sources such as rice, couscous, sweet and regular potatoes, whole bread and pastas and fruit in moderation.)
π£ππ±π° - Crucial for muscle growth, the initiate will want to consume roughly half a gram of fat per pound of physical mass. For example, a two hundred pound man would aim to consume 100g of healthy fats per day (healthy fats are those found in dairy, animal products, eggs, nuts, avocados etc.) | 250 |
| 14 | π±π₯π’ π°π’π π¬π«π‘ ππ¦π©π©ππ―
π°π²π°π±π’π«ππ«π π’
When accruing size and strength itβs crucial the initiate supplies their body with only the finest materials. You wouldnβt build a fortress out of rotten wood and crumbling rock, you should treat your body no different.
Below is a basic formula on physical transmutation, the art of turning base foods into living tissue. A crucial area of Anabolic Alchemy and one worthy of a deeper understanding.
This particular pillar can be split again into three parts. | 238 |
| 15 | If followed consistently, week in week out, this routine will not fail to pack on size and strength when practiced alongside proper nutrition and rest.
I used this method for just over a year, this is my go-to when Iβm between programs/training styles.
The trick here is consistency, nothing works if itβs not followed correctly, almost everything works when followed with discipline and intensity.
I hope this simple, but shockingly effective, guide allows you to align your physical geometry and grow yourself into the person you wish to be.
I present you with the tools, tried and tested, the work I leave up to you.
For clarity - movements marked (heavy) are to be completed at 80% of your 1RM (one rep max) with up to 2mins rest between sets. Movements marked (moderate) are to be completed at a weight that allows you to complete ten reps, but not more than 15, these movements are always AMRAP for the last set (as many reps as possible until failure) with strictly 1min rest between sets.
Comments/inbox queries more than welcome, no such thing as a stupid question (almost) so donβt be shy if you need anything clarified. | 266 |
| 16 | πππΆ ππ«π’
Flat Bench Press - 5 sets of 5 reps (heavy)
Dumbbell Incline press - 3/5 sets of 10/15 reps (moderate)
Machine Chest Fly - 3/5 sets of 10/15 reps (moderate)
Pushups - 3/5 sets, as many as possible in 30 seconds.
πππΆ ππ΄π¬
Barbell Squat - 5 sets of 5 reps (heavy)
Leg Extensions - 3/5 sets of 12/15 reps (moderate)
Hamstring Curls - 3/5 sets of 12/15 reps (moderate)
Machine Calf Raises - 3/5 sets, as many as possible in 30 seconds (moderate)
πππΆ ππ₯π―π’π’
Barbell Military Press - 5 sets of 5 reps (heavy)
Seated Dumbbell Press - 3/5 sets of 12/15 reps (moderate)
Dumbbell Lateral Raise - 3/5 sets of 12/15 reps (moderate)
Dumbbell Shrugs - 3/5 sets, as many as possible in 30 seconds.
πππΆ ππ¬π²π―
Conventional Deadlift - 5 sets of 3 reps (heavy)
Seated Row - 3/5 sets of 12/15 reps (moderate)
Lat Pull Down - 3/5 sets of 12/15 reps (moderate)
Chin-ups - 3/5 sets, as many as possible in 30 seconds. | 201 |
| 17 | πππ«π¦π£π’π°π± πππ°π°
This brief work will serve as a foundation to any aspiring Iron Acolyte and assist them in paving the way towards a formidable form.
These basic, yet tremendously potent, movements are ones that I personally used to build myself from a frail 154lbs to a stalwart 230lbs. This is aimed at those new to Iron Worship or those of you seeking a formal, no nonsense routine. It requires you to have access to a basic gym and know (even if roughly) your one rep maxes for the main heavy movements.
I now present to you, the Anabolic Alchemists beginner guide to Mass Manifestation. | 198 |
| 18 | The second is Focus when performing the actions within your routine.Β
Correct execution is key, and that can only be achieved with a laser focus and being intentional with each repetition.Β
If you're picking up an easy weight and smashing out ten reps with no Focus, you're on the road to nowhere.Β
Each repetition must be undertaken with correct form and appropriate Focus, ensuring the weight is under control throughout the movement, contracting the muscle appropriately, and achieving the levels of fatigue needed to promote growth.Β
Repetitions done half-heartedly will yield half-hearted results.Β
All of your work should be done wholeheartedly, without distraction.Β
Leave your phone in your locker, or at least zipped away. No groupchats, no texting, no excuses. Your work in the gym is for you and you alone, don't allow others to detract from the quality of your workout.Β ///
If you implement these steps within your journey down the Iron Path, I promise you'll see improvement.Β
Next Monday I'll cover Sustenance, in the meantime I'll be drawing up an easy to follow and effective routine appropriate for all knowledge and skill levels.
Stay focussed and your ascent is inevitable.Β
Until next time. | 287 |
| 19 | ππ₯π’ ππ¦π―π°π± ππ¦π©π©ππ―
ππ¬π π²π°
(verb) - "To concentrate attention or effort"
Training without Focus is like stumbling around a castle in the dark, hungry and alone, fumbling from room to room unaware you're just going round in circles. You're going to starve to death.Β
Focus is the lantern that lights the way. It alleviates a portion of the unknown so you can confidently make steps towards the pantry, and feast upon the bounties within.Β
There are two types of Focus surrounding training. The first is ensuring you have a routine that's planned out, appropriate and fits your goals.Β
Popping down the gym and deciding what youre training when you get there is a scatterbrained way to operate and is a surefire way to miss your mark.Β
A regimented routine that is clear and easy to follow is going to make all of this a hell of a lot easier. (I will be writing a simple but powerful routine in the near future that you can adapt to suit, but if you have any queries feel free to drop me a message.) | 271 |
| 20 | ππ²π°π±π’π«ππ«π π’
The old phrase "rubbish in, rubbish out" or perhaps more fitting "as above, so below."
What you consume, in turn, becomes you. When constructing a grand temple, only the finest materials should be used, less the walls crumble and crash down around you. Foods laden with chemicals, needless ingredients, colors, flavours etc. should all be avoided at all costs. I like to stick with the "keep it simple" approach and stay with whole foods that have been altered as little as possible from their natural state.
βπ’π°π±
And on the seventh day... we too must rest. If you have adhered properly to the first two pillars your body will require repairing, this comes about most when we sleep. Going to sleep for the correct amount of time, with the appropriate nutrition taken aboard and the correct work being carried out is the last and possibly most important stage in this process. A lack of sleep can have all kinds of detriment effects on the body nevermind upon one that's trying to grow.
A brief overview to wet your appetite for the articles to come, where I'll delve into each of these pillars appropriately and give them the attention they deserve.
In the meantime, do some research into each subject, any questions you may have I'll be happy to discuss. My inbox is always open.
Remember...
Focus, Sustenance, Rest. | 360 |
