Protein is the most important macronutrient for building muscle — but most people overthink the numbers. Here’s the simple IronLab rule: Daily Protein Target Eat 0.7–1 gram of protein per pound of bodyweight. Examples: Keep it simple. Best Protein Sources Why Protein Matters IronLab Tip Hit your protein target first — the rest of your […]

A power rack is the center of any serious home gym. But with so many brands on the market, which one gives you the best balance of safety, durability, and price? IronLab’s top choice for 2025 is: ⭐ REP Fitness PR-1100 Power Rack This rack hits the perfect balance between quality and affordability. Why We

If you want to build a strong, aesthetic physique but don’t have hours to train, this 45-minute full-body routine is your new foundation. This is an IronLab Performance program designed for maximum efficiency — perfect for home or commercial gyms. Warm-Up (5 Minutes) Workout (35 Minutes) 1. Dumbbell Bench Press — 4×8–10 Builds chest size

Creatine monohydrate is the most researched, most effective, and most affordable supplement for strength and muscle gain. If IronLab Performance had to recommend just one supplement, this would be it What Does Creatine Do? Creatine helps your muscles produce more ATP — the energy used during intense lifting, sprinting, and explosive movements. This results in:

Building a home gym doesn’t have to be expensive — and it absolutely doesn’t need to look cheap. With the right pieces, you can put together a serious bodybuilding-ready setup for under $800. This guide gives you the exact equipment I recommend at IronLab Performance based on durability, versatility, and long-term value. 1. Adjustable Bench