{"id":46806,"date":"2023-06-19T07:58:16","date_gmt":"2023-06-19T13:08:26","guid":{"rendered":"https:\/\/www.elitefitness.com\/articles\/?p=46806"},"modified":"2023-06-28T14:14:49","modified_gmt":"2023-06-28T18:14:49","slug":"ironoverload-io-hardcore-29-weightlifters-guide-to-maintenance-and-gains","status":"publish","type":"post","link":"https:\/\/www.elitefitness.com\/articles\/ironoverload-io-hardcore-29-weightlifters-guide-to-maintenance-and-gains\/","title":{"rendered":"IronOverload.io Hardcore 29 &#8211; Weightlifters guide to maintenance and Gains"},"content":{"rendered":"<div class=\"player_container player-46806\" ><div class=\"spp_player_textabove\"><b>  <\/b><\/div><div id=\"sm2-46806\" class=\"playercontent sm2-bar-ui compact flat full-width full-width-player\"><div class=\"bd sm2-main-controls\">\n\t\t\t\t\t\t\t\t\t<div class=\"sm2-inline-element sm2-button-element\">\n\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-button-bd\" style=\"background: transparent 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style=\"display:none;\">0.75x<\/div>\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"playerpitch1\">1x<\/div>\n\t\t\t\t\t\t\t\t\t\t<div class=\"playerpitch2\" style=\"display:none;\">1.25x<\/div>\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"playerpitch3\" style=\"display:none;\">1.5x<\/div>\n\t\t\t\t\t\t\t\t\t\t<div class=\"playerpitch4\" style=\"display:none;\">2x<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"sm2-button-bd\" style=\"\">\n\t\t\t\t\t\t\t\t\t\t<div class=\"secrewind\"><\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"sm2-playlist\">\n\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-playlist-target\"><\/div>\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"sm2-progress\">\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-progress-bd\">\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-progress-track\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-progress-bar1\" style=\"display:none;\"><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-progress-bar\"><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-progress-ball\"><div class=\"icon-overlay\"><\/div><\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-row timestamp\">\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"sm2-inline-time timestamp\">0:00<\/div><div class=\"sm2-inline-duration timestamp\">00:28:58<\/div><\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"sm2-inline-element sm2-button-element sm2-volume\" style=\"0\">\n\t\t\t\t\t\t\t\t\t   <div class=\"sm2-button-bd\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"sm2-inline-button sm2-volume-control volume-shade\"><\/span>\n\t\t\t\t\t\t\t\t\t\t<a href=\"#volume\" class=\"sm2-inline-button sm2-volume-control\" style=\"\"><\/a>\n\t\t\t\t\t\t\t\t\t   <\/div>\n\t\t\t\t\t\t\t\t  <\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"bd sm2-playlist-drawer sm2-element\">\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t<div class=\"sm2-playlist-wrapper\">\n\t\t\t\t\t\t\t\t\t<ul class=\"sm2-playlist-bd\"><li><a href=\"https:\/\/feeds.soundcloud.com\/stream\/1544316181-elitefitness-podcast-ironoverloadio-hardcore-29-weightlifters-guide-to-maintenance-and-gains.mp3\">IronOverload.io Hardcore 29 &#8211; Weightlifters guide to maintenance and Gains<\/a><\/li><\/ul>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div><div class=\"sppbuttons\" style=\"\"><a class=\"button-itunes\" target=\"_blank\" style=\"display:none !important;\" href=\"https:\/\/itunes.apple.com\/ca\/podcast\/evolutionary-radio\/id1071339501?ls=1\">Apple Podcasts<\/a><a class=\"button-g-play\" target=\"_blank\" style=\"display:none !important;\" href=\"https:\/\/www.google.com\/podcasts?feed=aHR0cHM6Ly9mZWVkcy5zb3VuZGNsb3VkLmNvbS91c2Vycy9zb3VuZGNsb3VkOnVzZXJzOjgxMjkyNDQ5Ny9zb3VuZHMucnNz\">Google Podcasts<\/a><a class=\"button-embed\" 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href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9mZWVkcy5zb3VuZGNsb3VkLmNvbS91c2Vycy9zb3VuZGNsb3VkOnVzZXJzOjgxMjkyNDQ5Ny9zb3VuZHMucnNz\"><\/a><a class=\"spp-button-custom4\" target=\"_blank\" style=\"display:none !important;\" href=\"\"><\/a><a class=\"spp-button-custom5\" target=\"_blank\" style=\"display:none !important;\" href=\"\"><\/a><a class=\"spp-button-custom6\" target=\"_blank\" style=\"\" href=\"https:\/\/podcasts.apple.com\/ca\/podcast\/ironoverload-io-hardcore-29-weightlifters-guide-to\/id1511973055?i=1000617553632\"><\/a><a class=\"spp-button-custom7\" target=\"_blank\" style=\"\" href=\"https:\/\/podcasts.google.com\/feed\/aHR0cHM6Ly9mZWVkcy5zb3VuZGNsb3VkLmNvbS91c2Vycy9zb3VuZGNsb3VkOnVzZXJzOjgxMjkyNDQ5Ny9zb3VuZHMucnNz\/episode\/dGFnOnNvdW5kY2xvdWQsMjAxMDp0cmFja3MvMTU0NDMxNjE4MQ?sa=X&ved=0CAUQkfYCahcKEwjAlYbhyOb_AhUAAAAAHQAAAAAQCg\"><\/a><a class=\"spp-button-custom8\" target=\"_blank\" style=\"\" href=\"https:\/\/open.spotify.com\/episode\/6VU6hI9U5OM7krSuImCzZu\"><\/a><\/div><\/div>\n<p>  <a href=\"https:\/\/www.elitefitness.com\/articles\/wp-content\/uploads\/2023\/06\/IronOverload.io-Hardcore-29-Weightlifters-guide-to-maintenance-and-Gains-.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-45758 size-medium\" src=\"https:\/\/www.elitefitness.com\/articles\/wp-content\/uploads\/2023\/06\/IronOverload.io-Hardcore-29-Weightlifters-guide-to-maintenance-and-Gains-.jpg\" width=\"1280\" height=\"720\" \/><\/a><\/p>\n<div align=\"center\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/Z0pr00yX0ZE\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<p> In this IronOverLoad episode your hosts Stevesmi and Da Mobster from the UK Iron Den discuss weightlifters guide to maintenance and gains<br \/>\n\u2022\tWhy strength cycles are a good idea<br \/>\n\u2022\tHow to tweak your diet and training post cycle to keep gains<br \/>\n\u2022\tWhy you must NEVER max out in training<br \/>\n\u2022\tAvoiding over training<br \/>\n\u2022\tWhat is meant by maintenance<\/p>\n<p>Link to Evo threads:<\/p>\n<p>1.\t<a href=\"https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/overtraining-symptoms-5899.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/overtraining-symptoms-5899.html<\/a><\/p>\n<p>2.\t<a href=\"https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/training-critique-basic-weight-lifting-80015.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/training-critique-basic-weight-lifting-80015.html<\/a><\/p>\n<p>3.\t<a href=\"https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/getting-stronger-but-not-bigger-69119.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/getting-stronger-but-not-bigger-69119.html<\/a><\/p>\n<p>4.\t<a href=\"https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/strength-sets-reps-load-3d-delts-38226.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/strength-sets-reps-load-3d-delts-38226.html<\/a><\/p>\n<p>5.\t<a href=\"https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/olympic-lifting-cycle-advice-47109.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/anabolic-steroids-peds\/olympic-lifting-cycle-advice-47109.html<\/a><\/p>\n<p>For 1-on-1 coaching\/consultation\/source help requests hit up Stevesmi    <\/p>\n<p><a href=\"https:\/\/www.elitefitness.com\/forum\/members\/stevesmi.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.elitefitness.com\/forum\/members\/stevesmi.html<\/a><\/p>\n<p><a href=\"https:\/\/www.evolutionary.org\/forums\/members\/stevesmi.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/members\/stevesmi.html<\/a><\/p>\n<p>Where to get blood tests: <a href=\"https:\/\/www.evolutionary.org\/forums\/source-talk\/bloodwork-private-md-5695.html\" rel=\"noopener\" target=\"_blank\">https:\/\/www.evolutionary.org\/forums\/source-talk\/bloodwork-private-md-5695.html<\/a><\/p>\n<p>Please note we\u2019re not doctors and the opinions are ours. It\u2019s our view and is based on our experience and views on the topic. Our Podcasts are for informational purposes and entertainment only. The Freedom of speech and 1st amendment applies.<\/p>\n<div style='text-align:left' class='yasr-auto-insert-visitor'><\/div>","protected":false},"excerpt":{"rendered":"<p>0.75x 1x 1.25x 1.5x 2x 0:0000:28:58 IronOverload.io Hardcore 29 &#8211; Weightlifters guide to maintenance and Gains Apple PodcastsGoogle PodcastsPlayer EmbedShare Leave a ReviewListen in a New WindowDownloadSoundCloudStitcherSubscribe on AndroidSubscribe via RSSSpotify In this IronOverLoad episode your hosts Stevesmi and Da Mobster from the UK Iron Den discuss weightlifters guide to maintenance and gains \u2022 Why [&hellip;]<\/p>\n","protected":false},"author":43,"featured_media":46808,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","yasr_overall_rating":0,"yasr_post_is_review":"","yasr_auto_insert_disabled":"","yasr_review_type":"","footnotes":""},"categories":[486],"tags":[559,558],"yasr_visitor_votes":{"stars_attributes":{"read_only":false,"span_bottom":false},"number_of_votes":0,"sum_votes":0},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>IronOverload.io Hardcore 29 - Weightlifters guide to maintenance and Gains - Articles and Blog - EliteFitness.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.elitefitness.com\/articles\/ironoverload-io-hardcore-29-weightlifters-guide-to-maintenance-and-gains\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"IronOverload.io Hardcore 29 - Weightlifters guide to maintenance and Gains - Articles and Blog - EliteFitness.com\" \/>\n<meta property=\"og:description\" content=\"0.75x 1x 1.25x 1.5x 2x 0:0000:28:58 IronOverload.io Hardcore 29 &#8211; 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