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Iron on Iron-Brigman Fitness, 204 S Rose Avenue, Kannapolis, NC (2026)

09/24/2026

Author CS Lewis has a very famous quote, deriding, “Men without chests…”-

I saw a video yesterday that I wholeheartedly agreed with. It was in relation to the amount of volume, needed to build muscle. It has become very en vogue to push a low volume agenda. Basically, teaching that, “it can be done without a lot of gym time, or work.”

Of course, in our society, that line of thinking grows very popular, very quickly.
People just aren’t willing to put time, energy, effort and work, into much anymore. I really believe this line of teaching has been genuine. I believe that it’s been pushed and promoted to get a non-committal society, to do SOMETHING!
Or maybe it’s to get an easy gym membership or an easy personal training commitment. I don’t know and I can’t really speak for them. I can and will, just tell you what I do.

So, this is it-My routine:

I’ve documented several times, that I do a Push, Pull, legs routine. This breaks down as follows.

One Week
Push
Pull
Push
Legs
Pull
Push
Legs

Next week:

Pull
Push
Pull
Legs
Push
Pull
Legs

Yes, I’m aware that’s seven days. Again, I’m not telling you what to do, I’m just telling you what I do.

Broken down into reps, I basically get 155 reps of some form of chest presses (and other movements) one week, and around 100 reps, the next week. Since we are talking about chest, that’s what I’ll continue to focus on, but, this is really all movements.

Lifts are:
Incline bench
Incline dumbbell
Flat bench on press machine
Close grip, flat bench

This is not including dips and overhead presses.
This is high volume. I also sleep and eat to recover, and, I love doing it and I’m not lazy lol.
I also take every set to failure, which is also not popularly taught today. I personally believe it’s to kind of coddle a generation and mindset of lazy people, to get them to at least, do something. I do understand that thinking and there is some nobility in that.

Again, you asked, so that’s what I do. It also burns a ton of calories, which helps with and is actually the key to fat loss.
Yes, there are outliers, such as Mike Mentzer and Dorian Yates. I loved Mentzer (he has passed) and still love, Dorian. But, let’s remember, their method was an outlier method. Arnold and basically everyone else, practiced and taught, high volume.

So, can it “be done” (minimum work and gym time). I suppose it can, to at least “do something”. I personally, don’t want to just, “do something”. I want to push myself to the limit, to see how far I can go. Believe it or not, this mindset and the effect will blend over into every area of your life, to transform you!!
Have a great day friends!!

09/21/2026

Ok! It’s Monday-I hope you have a workout planned. Start the week off strong!

Let’s talk pain and injury. Going into my journey of the physique that I was after, I knew I would never get to where I wanted to be, without broad, strong, thick and wide shoulders. You can’t have the “V”, without the width, up top.
I also knew that I would never get that, if I didn’t somehow, overcome the, almost 35 year pain and aches in my shoulders. Between baseball and weights, my shoulders ached like a toothache. They aches to the degree that, they would keep me awake at night, and many periods in my life, when I couldn’t lift them above parallel.
OTC medicine wouldn’t touch them pain, whatsoever. Any pressing movement was extremely limited. Consider that. Bench presses, overhead presses, and dumbbell presses were extremely limited in the amount of weight I could use. It felt like knives, going through both shoulders. Prescription medicine and even surgery were out of the question, for many reasons.. there is great potential, that, neither would be effective. A few years ago, I heard Joe Rogan and Andrew Huberman talk of BPC-157 on his show, “The Joe Rogan Experience”. They spoke of the healing and anti inflammatory properties in the peptide.

Fast forward to this past January. I gave BPC-157 and TB-500 a shot. I’m glad I did!! They were completely life changing! All of a sudden, within a few weeks, most of my range of motion was back and I could once again, lift as much weight as I could hand, with very limited pain (if you would like information on BPC and TB, please reach out!)
This is when and how my transformation began to take place. BPC and TB can be taken separately or in a blend. I like them separately better, so, I can work with dosage.
Now, with the lifting pain solved, I could work out like I had been wanting to, for years. However, at night, I was still having pain, when I would lay down. Again, it would be so intense at times, it would awaken me, from a deep sleep.
A few weeks ago, my cousin texted me and told me to look into DMSO. I purchased this bottle from Amazon. Once again, almost a miracle!! Before bed, I’ll take a cotton swab… douse it with DMSO and rub it into my arms and shoulders. This is my word… the pain, leaves within minutes and allows me to sleep through the night.
Now? I can work out hard and get the proper sleep/recovery!

If you would like any information or assistance in either of these, or programs, please reach out!

09/20/2026

Ok Gang…. Let’s talk Gym Subculture. A subculture is a culture within our overall culture or society. In my life, other than the gym, the subcultures that I’ve belonged to, have primarily been ball teams (primarily baseball), employment and church.
The gym, or maybe more specifically, the gym that I belong to, HPT (High Performance Training) in Kannapolis, is without a doubt, the least judgmental and easiest to be a part of, than any of the others.

Most people that have been a part of each of these, would probably agree with this. Ball teams are pretty good. You do have the occasional stats, “me” guy, the surly person or overall bad teammate. Employment? It can be pretty bad. Jealousy over positions, pay, and a host of other things. Church? Are you kidding? I love Jesus with all of my heart. But, church is the worst of these and it would require a book, (which I may write lol) of all these.
But, the gym. Everyone in the building, at some point, was a beginner. The reasons for their beginnings are so varied, but, in most cases, it was a trial. A breakup. Fighting an addiction. A health crisis. Poor self image. Aging. Do you recognize these? These are low places. Difficult places. Places in life that oftentimes require deep introspection, prayer and some people resort to therapy.
The gym to me, is my therapy. My mind gets cleared, while my body improves.
As I’ve mentioned many times, working out has been a major part of my life. But, personally, I dialed in, because I was getting older, and I wasn’t feeling as good as I once did, and for the rest of my life, I wanted to be lean, ripped and jacked. The only negativity that people encounter is typically from people who don’t work out and feel threatened. Significant others may do this, or friends. One that I’ve encountered was from men, my age or older who like to get a passive aggressive “shot” in, by asking about “supplements”. What they are implying is, you look like that because of steroids. Can I tell you something? You could fill yourself with every steroid known to man and if you don’t put the work in, you will be as fat and sloppy as the person that asked the question of “supplements”. They are implying that they could look like that as well, if they took steroids. No they wouldn’t. Because they are too lazy to put the work in. I’m not by the way. But, that statement comes about… but, it’s never anyone in the gym. It’s people, again, that are too lazy to put the work in.
The gym is a welcoming place. A place where most of us have been where you are. We look to help and want to help. That’s why I’ve started the fitness program and made myself available for training and assistance. Because I want to help.
So, find a gym today and become a part of it! My personal recommendation, if you are within 20-30 minutes from it, is HPT in Kannapolis!

09/15/2026

TUT!!! No.. it’s not an ancient king!! TUT in the iron community is an anachronism for “TIME UNDER TENSION”.

Human’s hate tension. It feels like it wrecks our nervous system. However, tension is a necessity of life. In our love and romantic relationships, a healthy amount of tension is essential. It’s the the anticipation. It’s the mind going to places that we need and desire.
Tension is healthy in our professional lives. It’s what pushes us and drives us to be better. To excel. To push forward.
Tension in athletics, pushes us to victory..or yes. Even defeat, if you can’t handle it.

In the iron community, concerning the proper way to lift? There is absolutely, nothing more important.
I don’t see it as much as I used to. In my current gym, most people are knowledgeable enough to not do, what I’m about to describe. However, I did see it yesterday, with two young men working out. Here it is.. loading up the bar and going as fast and as hard as possible. A quick lower (almost a drop) and an explosive raise. The raise is not the issue as much, as the lowering is.
I practice, believe in and teach, a slow, steady and smooth lowering of the weight, and never letting it rest at the lowered state, stopping, just before the bottom. Then, raising back up, with as much force as possible. Why is this “the way”? Because the entire time, through every rep and every set, our muscles are under tension. This causes HYPERTROPHY. What is this? It is the increase in cell size. When we lift and lower weights, it pushes blood to the muscle cells (the pump). When this occurs, it causes tiny, micro stress on the muscle cell fibers. God created our bodies to adapt. Adapting in this case is to increase the cell size with water and protein. This builds the muscle back larger. That’s how to grow your muscles. So, for everyone that has messaged and asked my “how” do I lift. That’s it. Every lift, I attempt to do slow, steady and smooth and push with as much force as possible, on the acceleration. But, the lowering is slow.. keeping the muscle under tension the entire time.
Give it a try! I promise, it works! You may have to let the ego go and even do less weight. That’s fine! The muscle doesn’t know how much weight you are lifting and lowering. It just knows that it’s under tension and needs to adapt!! Arnold never curled more than a 40 lb dumbbell. But, what he DID do was focus on form, and tension!

09/13/2026

Legs on the Lord’s Day! Yes.. legs. The primary muscles in the body. They aren’t the show muscles. But, they are your foundation. It’s been proven that squats naturally raise men’s testosterone. Your quadriceps are your body’s largest muscle. Please take my word… working legs intensely, will assist all of the other muscles in your body to grow.

There is so much to be said about leg training, that, I may do another, more detailed article later in the week. They are definitely the toughest to train for most people. They take a lot of energy from you, and they take longer to recover from work days (I train mine on Thursday and Sunday). Legs also are typically the most difficult muscles to see the effects of training. Women usually get quicker results and some men do (My Son is a man that gets quicker results than upper body), which is another reason, a lot of men, skip leg day. This is such an epidemic that, it’s actually a joke…”don’t skip leg day.” We’ve all seen the guy that is completely buff in his upper body and holding it all up on stilts. That tells me a lot about that guy. Primarily, he’s more concerned with looking good than actually being good.
Squats themselves are a perfect metaphor for life. Sometimes, you can get drastically low…. Do you have what it takes to rise again!?
With that being said, let’s do legs today!!!

I’ll post some workout examples later this week!

09/12/2026

Ok.. two topics today! It was a very busy week for the business, so, I wasn’t able to give as much information. So, let’s talk abs first!
Someone mentioned to me, “You have abs and you still eat what a burger”. Yes. Indeed I do, on both accounts . Believe it or not, my diet isn’t as tight as some would think. Most days, I have at least one meal that would surprise you. I believe in enjoying life and having fun. I love food. Love it. I always have. So, I’m not going to deprive myself of things I enjoy. So, my key is this:

I still stay in a calorie deficit, and I train abs like a madman.
First.. you have to maintain a deficit. The reason is, to have visible abs, your body fat is going to have to be 10 percent or less (mine is currently 6). That’s a must. So, if I’m a little looser with what I eat, That means I will definitely train everything harder. Not just abs. You can’t spot reduce fat. That’s another subject. But, I’ll get extra steps in, extra reps and sets. Anything to maintain the deficit.
Secondly, I do some form of ab movement daily. Actually, 3 or 4. Then, I have designated ab days (same days as legs).
My abdominal exercises are the following:

Crunches (weighted)
Machine crunches
Weighted leg raises
Hanging leg raises
Rope reverse crunches (weighted)
V-ups
Planks
Reverse crunches (weighted)

On ab days, I do everyone of these.
However, everyday, I do anywhere from 3-4 of these. I do 5 sets of 10 on everyone of these exercises.

Note*anything weighted and hanging are especially important.

Ok-Books! I love books as well! Yesterday, I was driving, and I had, had a nice week, closing several deals. I was thanking God for my blessings and my mind went to a Charlie Sheen quote… one word. “Winning”!!

I remember the statement..”The only thing I’m addicted to is winning!”

I love that! It’s a mindset. Losing is also a mindset. Have you ever been in or watched someone go into a negative spiral? They would talk negatively and the more they did, the more negative things would get? Like a black cloud followed them.
Listen! There is power in words!! Watch the words that come out of your mouth or what you listen to! If it’s negative?? That’s what you will attract. Every time.
So, attract winning!! Make it your mindset, thought process and vocabulary.
Which, brings me to Tim Grover’s book titled..”Winning”.

Not surprisingly, he was Michael Jordan’s personal trainer!

Give it a listen or read today!! Learn to win!!

09/07/2026

What day is it? Labor Day? Well.. yes. Monday? Well… yes on that too. But, today is really “Muscle Monday”.

Quick lesson from the gym this morning. There’s a gentleman that’s been coming since around April. He’s probably my age, or a bit older. He comes up to me, gets my attention and excited (because all of us need validation at times), and he says, “Hey buddy.., when I started in April, I couldn’t curl 20 lbs.. now, watch this! (He had a 55 that was about to rip him over lol)-Ge curled that 55!!
What’s my point you ask? Glad you asked. Since April, I’ve watched him. You can tell he has limited experience in the gym. I don’t force myself, I wait on someone to ask for help and have in this occasion as well. But, he works out without a “plan”. That’s obvious, as he just kind of goes from the smith machine press, to a dumbbell curl, then to the leg machine, with absolutely no order or plan, whatsoever.
But, I digress to my point. He is STILL making gains!!! Why? Because he’s here doing it! He has NO plan (we are going to work on that). But, he’s gotten much stronger, just because he’s doing it! Since I’ve started the page and chronicled my progress even on my personal page, I have had people ask me about a “plan”. I will give you one. I promise. But, the primary plan?? Make up your mind that you are going to do it!! Just will. Perseverance. Ambition and hunger. Start with that, and then, we will devise a plan.

Have a great Muscle Monday!

09/04/2026

Let’s talk books! Yes, on a fitness page. Reading has really been the biggest portion of my life. It’s a means of entertainment, as well as information and education. I listen to more books these days, than sitting down and reading. That’s due to my busy schedule. But, I’m still consuming the material. The reason for the importance for this, is what I’ve been saying in every post. The fitness is a mindset! Your best program? Making up
Your mind to do it. Your best supplement? Making up your mind to do it. Your best diet? Making up your mind to do it? You get the picture. You have to decide what you want and get after it!
I’ve listed my 5 favorite, non fiction books, that have benefited me in my life. All five, I have read multiple times.. I had a difficult time in getting to five. So, the are my five favorite!

1. The Way of The Superior Man
2. The Big Stick
3. Green lights
4. 48 Laws of Power
5. EM Bounds on Prayer (Because everything hinges on prayer)

I realize that most of these are completely geared towards men. All can enjoy and men, I highly encourage you to definitely get started on them!

09/02/2026

Two topics today! Yesterday was for the “dough”. Remember Mcconaughey’s Dad? Triceps are for dough and biceps for the show? Today, we look at the biceps. 1/3 of of the upper arm. The prefix “bi” means two heads, while the “tri”ceps has 3! These are the front view arm muscles. These are the muscles that you can walk up to any 3 year
Old little boy and ask to see his muscles, and what will he do?? That’s right! Flex his biceps.

These are worked, primarily in pulling movements, and are best suited on back days; because majority of the back exercises also are performed with a pulling motion. The many variations of curls, pulls ups, rows and back exercises work the biceps. Like I’ve mentioned before, I do a “Push, Pull, Legs” routine. So, on pull days, my back and biceps get the work. Let me know if I can be of any help!!

Next! I ran across these today! These were magazines and posters that I had, as a kid! All the way back to 8-9 years old, I could look at Rambo and Rocky and think…”I want to look like that!!”
Now, here is the beauty of that. I also dreamed of being the second baseman for the Atlanta Braves!! Well, you find out pretty early that, the Braves dream may not happen. But, here’s the good news!! You CAN look like these photos!! Set the goal, implement the plan, and make it happen!! Never give up on your goals! Crush them! Set new ones and then, crush those too!!

09/01/2026

The biceps are for “show”, but, “these are for the dough.”-Matthew McConaughey (actually, his Dad).

What did Matthew’s father mean by that statement? The triceps are the “work” muscles. They give you power and overall strength in your arms, especially, for pushing!

Every pushing exercise is powered by the triceps. For anyone that desires big arms and overall arm strength, the triceps make up 2/3 of the entire upper arm.

Push downs, extensions, push ups, any kind of press, and my favorite… dips all are tricep exercises.

Message me for any workout or supplement product information! Have a great day!

Iron on Iron-Brigman Fitness

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