Daily Archives: June 13, 2025

Relentless Growth: My Rules for Training, Eating, and Evolving

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Relentless Growth: My Rules for Training, Eating, and Evolving

Welcome to Iron Resilience. This is more than a program. This is a mindset, a system, and a code. If you’re looking for shortcuts or magic hacks, this isn’t for you. But if you’re ready to train with intent, fuel with purpose, and live with discipline, then read on. This is how I train, how I grow, and how I live.

PART 1: MY TRAINING RULES FOR REAL GAINS

Failure

Failure is for ego lifters chasing validation. I train smart. I stop my sets just before form breaks or the next rep might fail. I’m not afraid of effort, but I’m not chasing burnout either. Sometimes I might fail but it’s never the target. I keep it tight and intentional.

Progression

Progress is non-negotiable. Every set has a purpose. If I’m drained or pressed for time, I reduce the volume but never the effort. I don’t waste sets. I don’t waste reps. Every session I show up to build not just burn calories.

Splits

My training split fits my recovery. Training more than 4 days a week isn’t necessary; you only need to hit the muscle groups twice per week. However, I prefer to train 6 days a week. The best split is the one I stick to with intensity and consistency. And so far 4-6 day splits have made the cut.

Small Tweaks

Rep ranges aren’t sacred. If 6 to 12 reps doesn’t feel right, I do 6 to 10. If I can’t hit 40 burn reps, I go for 30. I don’t obsess over the numbers I obsess over the effort. The goal is always the same: Move heavy weight, build real size.

PART 2: HOW I EXECUTE

Alternating Exercises

I don’t get attached to one movement. I rotate intelligently. Dumbbell bench one week, chest dips the next. Keeps my body guessing and my progress moving. Every movement hits with purpose.

Total Sets

I start with the minimum effective volume. Then I earn the right to do more. Volume is a tool, not a badge of honor. I add sets only when recovery is locked in and strength is climbing.

Calves

Calves don’t need power sets. They need volume, stretch, and time under tension. Low rep work for calves? Not worth it. I train them high volume and with intent.

Quads

A 20-rep squat set will show you who you are. I use it when I need to level up the pain and the growth. It’s brutal but effective. I don’t chase comfort. I chase results.

PART 3: DONT FORGET NUTRITION

Training is the spark but nutrition is the fuel. Without it, the fire dies out. I match my intake to my output. Calories, protein, carbs, fats I track it all based on my goals.

If I want to grow, I eat in a surplus. 10 to 20 percent over maintenance keeps the gains coming without getting sloppy.

If I’m cutting, I keep a slight deficit. Enough to drop fat while holding onto strength. Simple. Effective.

PART 4: DIALING IN THE DETAILS

Nutrient timing matters. I eat within two hours before and after training. Fuel in, damage out, recovery begins. My body gets what it needs when it needs it.

This isn’t guesswork. This is a strategy. When I want to sharpen it even further, I reach out to people who know more than me. No ego. Just execution.

PART 5: DONT BE HALF HEARTED

This system only works if you commit. No shortcuts. No half effort. I give everything. I stay consistent. I push myself past excuses. I make sure when I leave the gym, I know I gave it everything.

This program works. But only if I work it. Every rep. Every exercise. Every session. I treat it like a daily debt I pay with sweat. And when I finish, I walk out with my conscience clean.

PART 6: SHOW UP AND ADAPT

I don’t skip a workout because one piece of equipment is taken. I adapt. No bench? I use dumbbells. No dumbbells? I use a machine. I stay in motion. I stay in control.

I don’t lose momentum. I don’t waste time waiting. I stay fluid and I finish the session no matter what. That’s Iron Resilience.

This is my system. My philosophy. My standard. If you want to build a body that lasts and a mindset that can’t be broken, this is where it starts.

Live disciplined. Train with intent. Build Iron Resilience.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

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