Iron Alchemy by G Diesel
“It is a cold world. To survive, you have to turn yourself into a tank.” This has long been my perspective. That the secret to survival and eventual, inevitable prosperity, is to utilize focused, intense training to become strong and durable and then to allow that strength to permeate all aspects of my life.
The bitter months of The Winter Arc afford us this opportunity. To use the raw material of cold iron, hearty food and the scorching flames of the inspired soul to create a new, more formidable human machine… One that cannot be stopped. This is alchemy of the highest order. This December, you are the master of these dark arts.
It is in this spirit pf determined defiance to the elements, that I have crafted eight advanced alchemy axioms to own The Winter Arc, making this “black hoodie season” one to remember.
Stir the Pot In the realm of training, I have long said “with mastery comes efficiency”. Once you know your way around the weight room, once you know your body, once you have command of a wide array of core movements, your workouts don’t need to be marathons or require fancy movements or schemes. In many ways, your nutrition is the same. Sure, there’s always a place for gourmet cooking, but the truth is that homemade single-pot meals can be the core of a mass-building nutrition protocol. They provide an athlete with delicious simplicity, allowing for multiple meals to be created at once, with minimal clean-up. Chilis and bone broth soups are affordable nutrient-dense powerhouses that can warm you up and bulk you up all at once. Break out the crock pot for the Winter Arc and reap the benefits.
Ingredients for a wicked Winter Arc chili.
Break the Circuit One way to turn up the “heat” and the intensity for The Winter Arc, is the introduction of “giant sets” aka “circuit training”. In this style, an athlete combines multiple exercises in succession and moves from one to the other with no rest in between, until completing the circuit or “trip”. Circuit training allows for maximum stimulus in minimal time, incorporates a cardio component to your training that improves conditioning and ensures the target muscle group is precision-bombed into new growth. It is not for the faint of heart, which is why I am sharing it with you.
Here are some examples of simple, effective circuits that can take a blowtorch to your cold month training. Feel free to experiment and swap in your favorite movements, but no matter what, keep it moving.
Arms 4 Trips Thru: Alternating DB Curls, Overhead DB Extensions, Barbell 21s, Skullcrushers w/ CGBP, 15-10 reps per set
Delts 4 Trips Thru: DB Side Raises, Machine Presses, Rear Delt Laterals, Shrugs, 20-10 reps per set
Back 4 Trips Thru: Front Pulldowns, T-Bar Rows, DB Pullovers, Wide Grip Pullups, 15-6 reps per set
Legs 4 Trips Thru: Leg Extension, Squat, Leg Press, Leg Curl, 20-10 reps per set
Chest 4 Trips Thru: Flat DB Flyes, Barbell Bench Press, Incline DB Press, Pushups
Levrone hoodie up, locked in.
Hibernate Daily Sleep is where the muscle-building magic happens. And so few of us get enough of what we need for optimal growth. Animals of all species sleep the most in their earliest years because this is the period of the most rapid growth. As adults we let too much of life’s daily madness get in the way of a proper night’s sleep, once so critical for systemic recovery, brain health and new muscle growth. To optimize the restorative power of the sleep we do get, let’s take these simple steps: Sleep in a cold, dark environment. Read, or incorporate the consumption of calming content into your pre-bed ritual. Utilize sleepy-time tea or supplements like DREAM to relax and prime yourself for deeper, more prolonged REM sleep. Do as the mighty grizzly bears do and hibernate daily this winter solstice.
Immunize Often The Winter Arc also falls right in the middle of cold and flu season. It is for this reason that we must take whatever measures we can to remain healthy. Beyond the basic external hygiene of washing our hands, on the inside, we can also take measures to fight illness. Consuming ample fruits and vegetables, drinking antioxidant-rich juices and teas and taking extra Vitamins C, D3 and Zinc will certainly aid in boosting immune function. When it comes to building resistance to the elements, I also rely heavily on my supplements. Every day starts with a health-bolstering cocktail of LIFE Natural Power Greens and RISE Amino Recovery Elixir. I also do all I can to ensure I address any deficiencies by taking a powerful multivitamin, GCode EDGE. EDGE not only provides hefty dosages of vitamins, but critical minerals, herbs and detox nutrients to boost systemic wellness. A healthy body with a vigorous internal environment is one primed for growth and performance. Do not shortchange yourself by overlooking the micronutrients.
Train Outside Go back to nature and get the blood flowing. While the world locks themselves inside with the heat cranking, get outside and break a sweat. Run. Hike. Bike. Throw the football. Shoot hoops. I take every chance I get to go outside and train with my daughters who are aspiring athletes, in order to remind myself that I’m an athlete myself. The fresh air and sunlight will help you sleep deeper and feel better, promoting overall vitality, as you are slowly transforming into a true winter warrior.
Iron Mike pounds the pavement. Bundled up, training in the cold.
Bundle UP In the rugged winter climate of the Beast Coast, we look forward to bundling up. We prefer work wear when we are putting in the work. Oversized sweats, flannels, beanies and skullies, work boots. Utilitarian gear intended for labor. The gym is not a designer runway—not a place for color-coordinated Gym Shark “fits” and your freshest kicks. Save the fancy Lu Lu Lemon leggings for pilates class. Keep your joints and muscles warm, your hood up like blinders, your sweats shrouding your work-in-progress. The stringer tanks and short shorts are for South Beach and Vegas. Most of the time, from the sweltering Summer months to the most frigid times of year, I train in my garage. In that way, bundling up is a necessity, not a fashion choice. This ain’t no party. We’ve got work to do.
Carbs UP One of the worst mistakes an athlete can make is to abandon carbohydrates in the name of “eating clean”. Carbs are the preferred fuel source of your muscles and brain. They replenish the glycogen stores or “gas tanks” of the muscles that are depleted during exercise and prolonged fasts. The more abundant glycogen, the greater and athlete’s strength and endurance. The more muscle an athlete carries, the more storage available for more glycogen from more carbs. Remember, carbohydrates are “protein sparing”, meaning the more carbohydrates you consume, the more efficiently protein and amino acids can do their most important job—to be utilized for recovery and muscle building, the top priorities of your Winter Arc campaign.
Share The Gift One of the motivations behind articles such as the one you’re reading, beyond just infusing our brand with value and broader meaning for its supporters, is a fundamental belief about training and the lifestyle. That not unlike the disciplines of the martial arts, the more a student learns, the more incumbent it is upon them to teach. To pass on wisdom, knowledge and experience, to the next generation or those just beginning their journey, becomes your duty. The sport has done so much for me, it is the least I can do to share the gift, dedicating myself to becoming an iron sensei for others on the road less traveled.
To teach is the duty of every lifetime student. With mastery comes responsibility.
