5555 N LAMAR B-110 AUSTIN, TX 78751

Fitness Tips

August 31, 2022
9th Annual Day of the Dead

You’re *not* a competitive lifter - so why lift in the Day of the Dead?

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July 27, 2022
Barbells and Blood Lipids

How are you going to keep your heart happy (literally and figuratively) for the next couple of months?

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June 22, 2022

Maintaining electrolyte balance can be extremely challenging during Austin summers!

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May 18, 2022
If You Can't Take the Heat, Stay in the Kitchen!

I don’t know about you, but I really hate turning on the oven when it’s this hot. Not into grilling? We've got you covered!

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April 29, 2022
How Many Calories for Weight Loss?

Summer/swimsuit season is almost here, which has many of us thinking about drinks with umbrellas and dropping a few pounds!

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April 11, 2022
To Sit or Not to Sit?

A common question among gym-goers is, “How much rest do I take in between sets?” And the answer is, “Well, that depends.”

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March 26, 2022

Anything worth doing is worth doing poorly!

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March 9, 2022
Knees hurt when you squat?

Knee pain when you squat? Before you stop squatting altogether, try these quick fixes.*

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January 12, 2022
The Best Way to Make New Habits "Stick"

Do you want to know the best way to make a new “habit” stick?

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September 7, 2021
8th Annual Day of the Dead

Man performing DeadliftYou’re not a competitive lifter - so why lift in the Day of the Dead?

1. Putting a realistic end date on your goal gives you a clear target and creates a sense of urgency. No matter how much you love training, we all need a little help with motivation from time to time.…

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October 21, 2020
Cross Education

If your right arm is in a sling, and you do biceps curls with your left arm, your right bicep will get stronger. Here's how:

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October 15, 2020
Chopstick Therapy

We’ve all heard the expression, “fake it til you make it”, and it turns out there’s actually science to support it.

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October 7, 2020
Pushup Variations: Is there really that big of a difference?

Michael wanted to quantify the differences between pushup variations, so he turned his workout space into a lab. Here's what he learned:

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September 29, 2020
Does Lifting Weights Count As "Cardio"?

Most of us associate doing "cardio" with promoting heart health and lowering blood pressure. But what about lifting weights? Does it do the same thing?

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July 30, 2020
Can You Add Muscle at Home?

The short answer is maybe. Before we talk about how, we need a little background info. Let's start with muscle fatigue.

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July 21, 2020
Progressive Overload at Home

Progressive Overload is the most important principle in strength training. In short, it means that in order to get bigger and/or stronger, you’ve got to make your muscles work harder over time.

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July 14, 2020
Afraid of Losing Strength?

For those of us training at home with very limited equipment, loss of strength is a very real concern. And the reality is, without the ability to lift at least 80% of our 1RM, we will lose strength. However, there are things we can do to minimize loss. 

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February 26, 2020
Absolute vs Relative Strength

"Strong" can mean different things to different people. In the world of sports, we measure strength is two ways: absolute and relative strength.

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January 28, 2020
Intermittent Fasting vs Calorie Restriction

Intermittent Fasting, in a nutshell, is when a person cycles between periods of eating and not eating. The two most popular methods are: 

  • 16:8 Diet (you eat during an 8-hour window and fast for the remaining 16 hours)
  • 5:2 Diet (two days out of the week you eat 600 calories or less).

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January 20, 2020
SSC and Bench Press

Just about every athletic movement utilizes the Stretch Shortening Cycle (SSC), and strength training is no exception. The SSC is the active stretch of a muscle followed by an immediate shortening of that same muscle. During the eccentric phase, the muscle stores elastic energy.…

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December 17, 2019
Bench Press: To Tuck or not to Tuck?

Coaching cues fall in and out of favor all the time. Right now, “tuck your elbows” is pretty popular. Unfortunately, it’s a terrible cue for the average recreational lifter. But before we get into the “why,” let’s make sure we’re on the same page.…

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December 10, 2019
Sumo vs Conventional: Which One Should You Do?

Even the most inexperienced lifters can usually recognize the difference between sumo and conventional deadlifts: with sumo, the arms are inside the legs (the width of the stance varies greatly), and with conventional, the arms are outside the legs. The hard part is deciding which one to do.

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December 1, 2019
Low Bar vs High Bar Squat

Squats are considered by many to be the King of compound movements. Love them or hate them, there's some squat variation in almost every strength training program. There are countless variations: the two most common are high bar and low bar.…

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November 25, 2019
Deadlift Stance: What's Too Wide?

A common question when learning how to deadlift is, “Where should my feet be?”. That’s an excellent question. And although the deadlift stance is unique to each individual, there are some general guidelines that apply to everyone. 


The easiest and most reliable way to determine an ideal stance for conventional deadlift is to simply do a vertical jump and see where your feet land.…

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November 9, 2019
Eat less, move more. Right?

I think everyone’s probably heard: “If you want to lose weight, eat less and do more.”  It sounds pretty straight forward, right?  But just how much less you should eat, and how much more you should move is a bit of mystery.…

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November 4, 2019
Bench Press Arch

Female bench pressing with archThe bench press has been called the King of Upper Body Lifts. And while you may or may not agree with that statement, you can’t argue with its popularity! Almost everybody does it… and a lot of people have strong opinions about it.

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October 23, 2019
Pre-Lift Ritual

Male weightlifter preparing to perform a snatchA pre-lift ritual is a series of actions or movements that occur immediately before you attempt a heavy lift. (Pre-competition rituals might start a few days out from the actual competition, so we’ll save that for another article.) 

Some rituals evolve over time, some are the result of trial and error, and some are carefully choreographed.…

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October 16, 2019
Bathroom Scale Fail

Almost every home has a bathroom scale. Some get used frequently, others occasionally, and some simply provide a happy home for dust bunnies! 

Scales are great for providing immediate feedback on WEIGHT loss or gain. The problem is, they don’t tell you anything about body composition (fat and lean mass).…

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October 11, 2019
Plantar Fasciitis

It finally cooled off this past weekend! YAY! Fall is on the way! That means that a lot of you will start exercising outside. Walking, maybe walk-jogging, maybe even training for a 5K? Good for you!


Plantar fasciitis (say "PLAN-ter fash-ee-EYE-tus") is the most common cause of heel pain in middle-aged adults. …

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October 7, 2019
Current Research on Fish Oil

A bottle of krill oilIn an effort to protect our hearts, reduce inflammation, and live longer, Americans spend more than $1 billion a year on over-the-counter Omega-3s.

Is fish oil really a wonder pill, or are we just wasting our money?


The Pharmacy Times recently published The Fish Oil Story, a fascinating read.…

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October 5, 2019
6th Annual Day of the Dead

Unsanctioned DEADLIFT-ONLY Meet!


GrassIron's 6th Annual "Day of the Dead" is an unsanctioned, casual meet perfect for both new and experienced lifters. Lifters will compete for one of four 1st place prizes - a Growler filled with local craft beer!

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October 2, 2019
Rounded Back Deadlift

konstantin-konstatinovs deadlifting with a rounded-backMost people cringe when they see someone deadlifting with a rounded back. Even to those who know absolutely nothing about barbell training, it just looks “bad”. 

But lifters do it all the time. Even the best in the world round their backs, especially during conventional deadlifts.…

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September 10, 2019

“Breakfast is the most important meal of the day”. For many years, this phrase was accepted as absolute truth. But is it really? Does skipping breakfast cause weight gain? Does eating breakfast improve brain function? Should you or shouldn’t you?


Until the early 1800s, breakfast was, well, no big deal.…

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August 28, 2019
Foam Rolling

Foam rolling is an incredibly popular form of myofascial release. Manufacturers of foam rollers promise the moon. Some even claim that foam rolling will reduce cellulite. (Oh, if it were only that easy.)

But there’s really not a lot of scientific research on foam rolling. Here’s what we know:

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August 16, 2019
Lateral Band Walks

Lateral Band Walks should an integral part of every warmup. When done properly, they do a fantastic job improving hip stability, strengthening the hip abductors—particularly the glute medius—and increasing knee stability. Having strong and stable joints significantly reduces your risk of injury… and who doesn’t want that?!…

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August 5, 2019
Protein Requirements for Lifters

Two pieces of raw beefAlthough it was once debated, most people now agree that athletes, strength athletes, in particular, need more protein than the average individual.

A recent meta-analysis of 49 studies/1863 participants showed that dietary protein supplementation significantly increased changes in 1RM and muscle size-muscle fiber cross-sectional area.

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July 20, 2019
Elbow Pain

Unfortunately, elbow pain is not uncommon among strength athletes. Many lifters occasionally suffer from tennis elbow or golfer’s elbow. The names are somewhat misleading. Most people who experience elbow pain never swing a racquet or a golf club! 


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July 16, 2019
Air Temp vs. "Feels Like" Temp

It’s officially summer. And in ATX, that means extremely hot. Unfortunately, air temperature doesn't tell the whole story. The "feels like" temperature, or heat index, is much more accurate.


Sweat EVAPORATION is how your body cools itself.

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July 1, 2019
Top 5 Nutrition Tips

There’s so much nutritional information out there, and there have been so many fad diets over the years: Low-Fat, Low-Carb, The Grapefruit Diet, Keto, Paleo, the list goes on and on. It can be really overwhelming.

Fortunately, there are really only 5 things you need to know in order to look and feel better.

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June 29, 2019
Breathing and Bracing

Breathing seems like a no-brainer. We do it every day, all day long. We even do it in our sleep! How hard can it be? Well, like most things, when it comes to breathing and bracing under a heavy load, there’s a lot more to it than meets the eye.…

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June 18, 2019
Nutrition Studies

Most of us are trying to become healthier and live longer, and we rely on research to help us make decisions about what we put into our bodies. But more often than not, the research is contradictory.

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June 17, 2019
Muscle Burn and Muscle Soreness

You know when you’re pushing the prowler, and you feel like your quads might spontaneously combust? The burn is almost unbearable, and then shortly after you stop, it disappears. Ever wondered what causes that?

Here’s a short explanation:

  • When you train at a high intensity, you need a lot of  ATP - quickly.

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June 8, 2019
Nutrient Timing

Book cover of Nutrient Timing by Dr IvyWhen Nutrient Timing: The Future of Sports Nutrition by Drs. John Ivy and Robert Portman was published in 2004, the idea of nutrient timing became extremely popular, and people were talking about the “anabolic window of opportunity” non-stop.

In a nutshell, nutrient timing simply means eating the proper ratio of nutrients (specifically protein and carbs) in specific amounts BEFORE, DURING AND AFTER.

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June 4, 2019
Is Caffeine A Diuretic?​

People LOVE caffeine, and strength athletes are no exception. Caffeine is the most widely used psychoactive substance in the world, hands-down. And for years people have believed that caffeine is a diuretic. In other words, you cannot hydrate with a substance that contains caffeine.…

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May 30, 2019
WL Shoes vs. Chuck Taylors

You have to have the right tool for the job, and squatting is no exception. The real question is: which type of shoe is right FOR YOU? Elevated heel or flat sole? The answer isn't as straight-forward as you might think.…

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May 18, 2019
Counting Calories

In order to lose weight, you need to be in a calorie deficit. (But you already knew that, right?) The big question is: how many calories should you be eating? This is the part where most folks get lost. We’re going to break it down for you and make it easy.…

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May 18, 2019
Macronutrient Goals

When youʼre in a calorie deficit, maintaining lean mass should be your number one priority. After all, your goal is to LOSE BODY FAT, not simply to lose weight. You’ve worked hard to add lean mass. In order to maintain all that muscle, you have to make sure you get enough protein.…

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May 7, 2019
Weightlifting Belts = Weaker Core?

Politics aren’t the only thing that’s polarizing.

Believe it or not, so are weightlifting belts. Depending on who you ask, you can end up with two very different, sometimes passionate responses. One camp insists wearing one will actually weaken your core.…

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April 30, 2019
3 Reasons to Compete in a Meet

Most people are completely intimidated at the thought of competing in a powerlifting meet, for a lot of reasons. 

These are the 2 biggest reasons:


Or onesies, or whatever cute name you've assigned the required "costume".  The thought of wearing one is enough to keep most people off the platform!…

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April 25, 2019
Creatine Supplementation

Does it work and is it safe?

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April 13, 2019
ATP: Heavy Singles

If you’ve ever done heavy singles, you know how important it is to take a long rest period. Most seasoned lifters have a pretty good internal clock. In other words, they intuitively know when they’re ready to lift again. Unfortunately, that’s not always true.

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April 12, 2019
Squat Depth

What's depth? And should you worry about it?

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March 21, 2019
Bench Press Bar Path

What you need to know to avoid shoulder impingement AND move the most weight.

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March 19, 2019
Whole30 vs Paleo

At first glance, they look like they're basically the same thing, but there are very distinct differences between the two.

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March 14, 2019
Moment Arms and Why You Should Care

Get a basic understanding of how forces are acting on your joints when lifting weights.

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March 14, 2019
Hex Bar VS Barbell Deadlift

Although they’re both deadlift variations, there are very important differences.

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March 13, 2019
What are FODMAPs?

And what happens when you eat them?

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March 9, 2019
3 Tips to Avoid the Keto Flu

Why it happens and what you can do about it.

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March 2, 2019
Push Up Progressions

Want to be able to do pushups from the floor! Check this out!

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February 26, 2019
The Skinny on Intermittent Fasting

What the science says...

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February 4, 2019
Frankenstein to Front Squat

Want to learn how to Front Squat properly? Then you absolutely need to read this!*

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February 4, 2019
Log Food or Fail?

Want to lose weight but don't want to log food in an app? Then check this out.

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January 10, 2019
RDLs: 4 Quick Fixes

RDLs are a fantastic posterior exercise... let's make sure you're doing them correctly!

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January 2, 2019
Dos and Don'ts: DB Press

Avoid these common mistakes, and you’re golden.

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December 31, 2018
Paralysis by Analysis

Backward-planning goes against what most of us believe about “goal setting”.

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December 11, 2018
Love/hate lunges? What you need to know.

4 frequent mistakes... and how to fix them!

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December 2, 2018
5 Common Squat Mistakes... and How to Avoid Them

We want everyone everywhere to have a pretty squat. That means you, too.

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October 24, 2018
Clever Hans

In 1891 there was an amazing horse named Hans who could do math. Seriously.

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September 2, 2018
Fake it 'til you make it

It turns out there’s actually science to support it. The body can influence emotions. 

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August 22, 2018
What's your 60-foot cliff?

Who would like to be a guest on a private island?!

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February 4, 2018
Kinesiology Tape

Ever wonder how this brightly colored tape works?

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April 3, 2017
Why MFR for an Optimum Workout

And tips on how to make it last longer

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March 9, 2016
Lose Sleep, Get Fit?

Let’s start with the bad news: we lose an hour of sleep Sunday night. BOO! But wait - there’s good news!

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January 16, 2014
Setting Goals

Successful people set S.M.A.R.T. goals... we'll show you exactly how to do it!

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December 11, 2012
50 Names for Sugar

Identifying sugar can be a challenge, even when you read ingredient lists and food labels.

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October 25, 2012

“What exactly does that mean? Sushi grade fish?”

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September 6, 2012
Farmed vs. Wild

...more calories from fat, fewer grams of protein, and fewer Omega-3s?

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August 7, 2012
Hydration Myths

Does coffee/caffeine actually cause dehydration?

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July 24, 2012
Too Hot to Trot?

It's only May and the mercury's already climbed past 90!

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We specialize in personal trainingpowerlifting, and Olympic Weightlifting. Our trainers/coaches have experience working with clients of all ages/fitness levels. Whether youʼre a couch potato or a competitive athlete, we care about your unique goals, and our only goal is to help you reach them!


5555 N LAMAR B-110 AUSTIN, TX 78751

© 2023 Grassiron LLC. All rights reserved.

*As with any fitness program, individual results may vary. Success Stories and Testimonials are REAL GRASSIRON CLIENTS and are meant to be a showcase of the best results the program has produced; they are not intended to represent or guarantee that everyone will achieve the same or similar results. You should consult your physician before starting any fitness program to determine if it is right for your needs.