Social media has a new “must-do” fitness trend every week, and I’ll usually get the same DM right after: “Is this legit?” This post breaks down 10 of the most common claims clients ask me about, what the evidence actually supports, and what to focus on instead. Because the main thing still wins, and most of the rest is fluff stuff.
Read MoreYou don’t need a more extreme diet. You need fewer blind spots. This guide breaks down the hidden calorie leaks that stall fat loss, plus a practical plan to eat more food volume, feel fuller, and still lose fat.
Read MoreMost people don’t need more cardio. They need a stronger foundation first. If your workouts feel like you’re always starting over, your body feels beat up, or fat loss keeps stalling, adding more cardio usually just adds fatigue and hunger. This post breaks down the Iron Camp order of operations: progressive strength training, daily steps (NEAT), protein-forward nutrition, and recovery. Build the base, then use cardio as a tool, not a punishment.
Read MoreCarbs aren’t the enemy of getting lean. A consistent calorie surplus is. In this post, we break down what carbs actually do, why they support training performance and recovery, and how to use them strategically while dieting. You’ll learn a simple “carb targeting” method (train days vs rest days), practical pre- and post-workout guidelines, and how to choose higher-fiber carb sources to stay fuller and more consistent.
Read MoreMost 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.
Read MoreProtein 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.
Read MoreNot 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.
Read MorePilates 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.
Read MoreThe 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.
Read MoreCreatine 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.
Read MoreRead MoreYou’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.
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