I R O N    K I W I

Kia ora and welcome to IRON KIWI, the definitive site for the new 50+ lifter who needs useful, real-world advice from their age-group, not some young netspurt trying to create an online profile and attract clients.

Follow the About me link to read up on my amazing life-story (trust me, it isn't) and why this site exists; the short version is I started lifting late and I like it. Boom. Told you it was the short version.

If you are a novice to weight-training I recommend you start with the left-hand menu before the below articles just to set your foundation right. Otherwise, peruse the articles and find something of benefit to apply in your life now.

Let me leave you with this quote: As I get older I realise age is just a number. As I watch my body f**k out on me with each passing year, I realise my number's up soon. Your welcome. Kia kaha koutou.


WORK-OUT RELATED
• Never waste a failed lift NEW
• Do you have to shoulder-press?
• Rows vs deadlifts
• How big can I get (Part II)
• Simple signs of over-training
• Different progressions for different body parts
• High reps vs low reps
• Optimal exercises
• A case for flys
• Working out with no results?
• Benchpress reflections
• Deadlifts and frying your CNS
• Behind the neck press: is it safe?
• Anaerobic vs aerobic work-outs
• Refine your exercise choice
• About that benchpress
• Learning to lift intuitively
• How do you like to work out?
• Why you need a goal
• Warming up (before exercise)
• Squat tips (1)

PROGRAM RELATED
• What your program needs
• Programs make the lifter
• Getting stronger lifting less
• Working up to a heavy set
• A twist on bro splits
• 7-Reasons to use triples, doubles and singles
• Waves, deloads and periodisation
• How bro splits can beat fatigue
• A twist on the 5x5 routine
• An easy-to-use bro split
• Routine basics
• Breaking plateaus using 3x3

EXERCISE HOW TO
• Building traps
• How to shoulder press
• How to benchpress
• How to do bent over rows
• How to squat
• How to perform RDLs
• How to deadlift

FAQs
 • Am I too old to work out?
 • How big can I get (Part I)?
 • What programs, sets and reps should I do?
 • Where have all the good times gone?

POPULAR POSTS
• Strength standards
• 15 benefits of strength-training
• Duckfeet: How to cure foot flare (when squatting)

NUTRITION RELATED
• Why you shouldn't diet
• Carbs, insulin and the anabolic window
• Fat loss for men
• Beer and bodybuilding
• Glycogen, fat and other sh*t
• Eat for size and not get fat?
• Guts and love handles
• A weight-loss program

CARDIO RELATED
• Jump-rope joy
• Why walking is still valid cardio
• How then should I run?

HEALTH RELATED
• Working out after a heart attack (Part I)
• Working out after a heart attack (Part II)
• Working out after a heart attack (Part III)
• Working-out with COPD
• Movement and mental health

FROM LEFT-FIELD
• Food is not medicine
• The joy of plateaus
• Average height and weight

PEOPLE I LIKE
Brett Gibbs ✓
Internationally renowned kiwi power-lifter, he is an amazing athlete. Check him out. Grow a beard.

Cathy Millen ✓
A kiwi power-lifting legend! Visit her site, discover her achievements and passion, be inspired.

ARTICLES I LIKE
5-signs you're eating too much fruit ✓
Bigger calves, bigger performance? ✓
Do squats produce testosterone? ✓
Why people have to squat differently ✓
Carbs don't make you fat ✓