Ryan - Forged at the Edge

There's one exercise I recommend to men over 35 who have elbow pain.

The Zottman Curl.

This is a great exercise for strengthening all of the elbow flexors.

Which are important in overall elbow health.

Especially if your training involves a lot of pressing movements.

You don't want this to be a limiting movement for you.

As always we are focusing on control and not ego.

So pick a weight that you can control for 8-10 reps.

Repeat for 2-3 sets.

You can do this at the end of your sets.

Or at the start of the session before your push movements.

Stick it in your weekly schedule.

And help bulletproof those elbows.

Let me know how you get on.

🛡⚔️

Think about how you actually move through life.

You reach across the car.

You twist to lift something.

You turn to pick up your kids.

Nothing in real life moves in a straight line.

But most men train like it does.

Chest day.

Back day.

Leg day.

Everything isolated.

Everything in one plane.

And then they wonder why they feel stiff, unbalanced and like their body isn't working the way it should.

This is a cable rotation exercise.

It builds rotational strength and stability — two things that become critical as we age.

Because after 35 it's not just about how strong you are pushing forward or pulling back.

It's about how well your body can control movement in every direction.

Upper body and lower body working together.

The way they were designed to.

Train like this consistently and you move better.

Feel better.

Stay injury free longer.

That's the goal after 35.

Not just strong.

Strong in every direction life throws at you.

Save this.

Add it to your next session. ⚔️

Training after 35 hits different.

It needs to be if we want to stay strong and mobile for as long as possible.

So here's 6️⃣ things to do if your over 35:

1️⃣ Stop maxing out every session — train for longevity not ego

2️⃣ Add compound movements that work multiple muscles together

3️⃣ Prioritise mobility and movement quality alongside strength

4️⃣ Walk more — it's not cardio, it's maintenance

5️⃣ Recover like it's part of the programme — because it is

6️⃣ Train for what your body needs to do in life — not just how it looks standing still (this one is gold)

If you're a Dundee man over 35:

⚔️ who wants to get stronger
⚔️ who needs to build a training routine
⚔️ who needs accountability

Then let's have a chat.

My gym is 100% private.

Its time for you to get forged.

🛡⚔️