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Happy Saturday, IRON Gladiator - I am about to hit the road to watch some of our wrestlers compete.
But, before I hit the road, my commitment to you is to share IRON lessons so you can LIVE a Stronger LIFE.
For context, I am writing this a few weeks after my 50th birthday and I have been training since June 1989. Although many of these lessons are applicable for men over 40 or for men as we "get older", I have found much of these principles of strength also apply to athletes.
Please enjoy and most of all, put these "advices" to the test and apply them:
1) Train the Big Lifts Like You’re a Working Man, Not a Modern-Day Instagram Bodybuilder
Bill Starr hammered this home:
Squat. Press. Pull. Load it. Recover. Repeat.
Too many men train like they’re auditioning for Instagram instead of building real-world strength.
I imagine many have sustained injuries trying to impress people they don't know and will never know on Instagram.
Do this instead:
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Pick 3 – 5 core lifts per session
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Work them 3 – 5 sets of 3 – 6 reps
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Leave 1 or 2 reps in the tank, especially if you’re over 40
Yesterday I did this with Trap Bar Deads and Benching. I worked up to a heavy set of 5, then a heavy set of 3. Afterwards, I went lighter on the Deads, removing one plate each set and doing sets of 3. This gave me some extra Deadlift volume and also the ability to focus on speed as the weights got lighter.
Dan John called this Easy Strength. I recommend it for athletes as well, not just adult men. Don't destroy yourself on the barbell lifts. Keep all reps clean. Minimize grind reps.
Starr believed strength was built through consistent, sub-maximal work, not annihilation. As always, consistency is KING.
Train hard. Leave the gym feeling like you could do more—not like you can’t walk tomorrow. This is great for adults and of course great for athletes.
Strength that lasts beats ego lifting every time.
2) Earn the Pump Through IRON, Not Junk Volume
Dave Draper loved the pump—but he earned it through heavy basics, not fluff. Draper would DB Bench heavy dumbbells, same with rowing, curling, triceps and of course, chins and dips.
The mistake men and athletes make:
- Endless sets with time wasting exercises (Excessive Machines & isolation exercises)
- Endless exercises, not enough focus and intensity
- Zero progression - same weight month after month
The Draper Rule:
If you want muscle at 40+, do this:
- Heavy compound lift first (5 x 5 or 6 x 3)
- THEN 1 – 2 assistance movements, preferably as a superset
- Finish with loaded carries, sleds, and bodyweight work (This formula has never failed us at The Underground. We also warm up with sleds, carries and calisthenics).
The pump becomes a side effect of strength, not the goal.
That’s how muscle sticks around instead of disappearing by 50.
3) Recovery Is a "Weapon" — Use It Like a Pro
Old-school lifters trained hard, but they also:
- Ate real food (Steak, Eggs, Fruits, Salad, Potatoes, Milk)
- Slept like champions and often took a daily nap
- Respected rest days
You don’t need more supplements. You need better recovery discipline and whole foods.
Non - negotiables:
- 7+ hours of sleep
- Protein at every meal
- At least 1 day per week of active recovery (walks, sleds, mobility)
As I’ve said for years:
You don’t get weaker because of age—you get weaker because you stop respecting recovery and you stop eating whole foods (instead, you eat processed crap).
Strength starts in the mind. I am now 50, I refuse to go down that road of giving up and being weak minded.
I have to prove it to the athletes, prove it to you and most of all, prove it to Myself!
I will see you soon.... in the Squat Rack.
Live the Code 365,
Zach Even - Esh
PS - Dads are supposed to be STRONG. It is our duty and obligation. If you're a Dad, step up and get training with us.
Look at some of the feedback from Dad STRONG; We have Men talking about being in better shape in their 40s and beyond vs their 20s.
Building the MIND and The Body.
Now, It's your turn.....
Join us HERE - 7 Days FR-EE Intro to Dad STRONG
