Most people don’t need a new program. They need to understand the difference between total sets and working sets. Total sets include everything you do in a session, warm-ups and ramp sets included. Working sets are the ones done close enough to failure (roughly RPE 7–9) to actually trigger strength and muscle growth. In this article, you’ll learn how to spot whether a set “counts,” how many working sets you likely need each week, and how to structure your ramp sets so you earn 1–3 high-quality working sets without living at RPE 10.
Protein powder isn’t a scam. It’s a convenience tool. At Iron Camp we prioritize whole-food protein first, but when life gets busy or you’re consistently missing your daily protein target, a quality powder can help you stay consistent. This article breaks down when protein powder is actually beneficial, how much protein most active adults need, and 10 high-protein, low-calorie ways to use it without replacing real meals.
Not all pain is the same. This guide shows you how to tell training discomfort from injury using a simple traffic-light system so you know when to train, when to modify, and when to stop. Learn to manage DOMS, handle tendon aches with smart loading, spot red flags, and follow a step-by-step return plan after a tweak. Train hard, protect your progress, and keep moving.
Pilates is great for mobility and core control. If your goal is visible change after 30, prioritize strength training. Progressive overload builds muscle, protects bone, and drives real body recomposition.
The Iron Camp Method is a proven system combining strength & hypertrophy training, mobility, and nutrition—designed for every body, at every age, in every stage of life. Whether you train in-person in Greenwich, CT, or remotely anywhere in the world, this method delivers sustainable, measurable results without the gimmicks.
Creatine monohydrate is one of the most researched and effective supplements available — but it’s still misunderstood. In this article, we break down what creatine actually does, how it boosts strength, muscle growth, recovery, endurance, and even brain health, all backed by science. Whether you’re a seasoned lifter or just getting started, here’s why creatine deserves a spot in your daily routine.
You’re training hard — but are you recovering smart? These 3 common mistakes could be holding back your gains. Learn how to eat, move, and hydrate for better recovery and performance the Iron Camp way.
Split training or full-body workouts — which is better for your busy schedule? We break down the pros, cons, and what the research says so you can train smarter.
