This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : Using Pulse Rate to Determine Rest Break Length
  Scott Andrew Bird
  How long do you rest betweens sets? More importantly, how do you determine that?

  
  

• Looking At : Jun 30, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.

Video : How To Squat With Perfect Form

Good stuff Jonnie.

Gymchat 203 - Explaining Crossfit Principles (with Dai 'The Moose' Manuel)

If you've spent any time exploring the world of fitness, chances are you've heard of CrossFit.

This week we're going to be discussing the thinking behind it - what it is, and the logic behind doing things the CrossFit way. The daily workouts, Olympic Lifting, diet and a whole lot more. Helping us tackle it is CrossFit Level 1 Coach, Dai Manuel. Fantastic.

NB : I'm very keen to hear both Dai's thinking on CrossFit, and yours. If you've got questions or opinions on the CrossFit approach, join us on the Hangout. Here's how.

---

Details -

Who : CrossFit Level 1 Coach, Dai Manuel, Personal Trainer Kirk Fontaine and you.
Topic : Explaining Crossfit Principles
When : Wednesday Jul 3, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

NB : If this is the first time you're joining us for one of the Video Gymchats, welcome. There are three basic ways to watch this (depending on whether you want to join us on the Hangout and ask a question or two, or just sit back and take it all in) - full details here. However you like to do it, we've got you covered.

---

Coming Up : In upcoming Gymchats we'll be discussing Rope Training, Sandbag Work for Beginners and the Fitness Future of technologies such as Google Glass. Get your questions ready.


And if you'd like to suggest a topic for a future discussion - or volunteer to be interviewed on the show - just drop us a line. Cheers.

Tip of the Week: Overhand Card Tearing

Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

---

When it comes to the various feats of performing strongmen & women, one that frequently comes to mind is the tearing of a deck of cards. In the article Overhand Card Tearing, Bikes Cut the Correct Way, Adam explains the basic technique for doing exactly that :

• 

  Hold it firmly.
  Hold the deck firmly with your weak hand (right side shown for me) with the deck firmly and horizontal to the floor.
  
• 

  Pinch the deck.
  Pinch the deck with the strong hand with the thumb and index finger. It's the same grip you use to use a remote control.
  
• 

  Pull towards your chest.
  Pull your strong hand (pinch side) towards your chest. The index finger splits the deck. You must pinch hard!
  
• 

  Turn your weak hand towards the floor.
  Continue to pull hand towards your chest, turn your weak hand towards the floor. The deck will rip - not twist - if you have a tight grip. The tear line will be clean.
  
• 

  Separate the deck.
  Continue to pinch the deck hard and pull back towards your chest until you separate the deck. The line will be a clean cut right through the deck. With this method you can put the cut anywhere you want on the deck.
  

It takes pain tolerance and hand strength with this method. Keep practicing. THERE IS NO TRICK. Rub some lip balm on your hands after you tear if the skin is raw.

I can now rip decks of bicycles in less than 3 seconds, and quarter them in a second with this grip. It makes you strong.

NB : it's certainly possible, but by no means easy. If you enjoyed doing that and would like to take it a step further, check out Jedd's superb Card Tearing eBook. Invaluable resource.

Checking Out : Bodybuilders Never Die

I love finding out how people got from there to here.

Next on the reading list is Jim Moore's Bodybuilders Never Die - They Simply Lose Their Pump, a look at his transformation from skinny teenager to national champion. And as he freely admits, there were one or two challenges along the way.

Bodybuilders Never Die. Comes out today.

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Quick update on the Renaissance Fitness Supplement Kits we mentioned recently - superb idea.

As we noted, we'll be reviewing these shortly. And if you missed the announcement, here's a brief video to explain the basic idea :

For more information, head on over to the official site - renaissancefitnessinc.com.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Calves : How to Build Them
  Maik Wiedenbach
  How do you train your calves? Maik has a few ideas.

  
  

• Looking At : Sep 9, 2012
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.

Video : R & P (Ring and Pinkie) Hub Lifting

Love it.

Gymchat 184 - Mental Preparation for Bodybuilding Contests (with Maik Wiedenbach)

This week sees the beginning of the Video Gymchats - simply a video version of the discussions we've been holding for more than 3 years now. Same time, same topics.

One notable change : as my own bandwidth here's a little ordinary at best, these Video Gymchats will be held by Personal Trainer Kirk Fontaine. If you've joined us for the previous Gymchats, you'll appreciate just how incredible this is. Please make him feel welcome.


For the first of the Video Gymchats, Kirk will be interviewing Olympic Athlete / Bodybuilder / Personal Trainer Maik Wiedenbach; discussing the mental side of preparing for a bodybuilding competition. The what, how and why.

Looking forward to it.

NB : I'll post detailed instructions on the blog regarding 'how to watch live, how to ask questions, where to find the video later' and so on; in the meantime, just follow either Kirk or myself on Google+. We'll be starting at the usual time, 9pm EST on Wednesday.

Details -

Who : Olympic Athlete / Bodybuilder / Personal Trainer Maik Wiedenbach
Topic : Mental Preparation for Bodybuilding Contests
When : Wed Sep 12, 9pm EST (here's how to find out when that is in your timezone)
How : Google+ Hangout. Follow either Kirk or Scott for details on the live feed.

See you there.

Tip of the Week: Getting Back Into It

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

---

If you've been away from the iron for a while, how do you get back into it?
Vic takes a thorough look at this in the 'Returning to Heavy Training After a Break' ebook. For a brief overview though, check out the discussion we held on that very same topic.

In Gymchat 136 - Heavy Training after a Break, Vic noted :

I lost a LOT of strength on some lifts. It was surprising. That's why that initial 3 weeks of lighter work was important to me - it was smart to underestimate my strength at first.

And

It's important to consciously do less those first few weeks. I was off for almost 2 years - as a rule I did not put any more than 135lbs on the bar the first week. I did not push any sets to failure the next two weeks while still staying at 5 reps or less for most sets.

Good stuff.

Checking Out : Martial Arts Stance Training (DVD)

This looks superb.

Paul Zaichik takes a look at a key component of almost every Martial Art or Yoga form; the stances. Not simply 'how to do them', but a detailed examination of the essentials behind performing them flawlessly.


From the main page :

There are three components to stances, which most people lack. These are:

• Flexibility or Depth
• Strength and Endurance
• Balance and Stability

In addition common requests had to do with muscle and joint pain while performing the stances. If you are reading this, there must be a part of your stances that you want to improve. What you may not know, is that all the factors mentioned above are very interdependent. Take balance for instance. If you try to go deeper than you flexibility allows, you will fall off balance. If your joints begin to hurt, you will get out of stance or will find yourself off balance as well. The same would happen if you lack strength or endurance, you are bound to fall in one direction or another. Now that you know the above, you may be surprised to find that your strength maybe lacking due to your lack of flexibility. Your joints may hurt due to poor strength, balance or flexibility as well.

Fantastic.


Quick update on the StrongerGrip Modular Grip System (MGS) we mentioned recently - absolutely fantastic.

If you haven't seen it yet, check out the video. Warning : you will want one.

Beautiful.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gettin' Swole
  Derek Peruo
  Derek takes a close look at the Now Foods Arginine and Glutamine Performance Supplements.

  
  

• Are You Stretching Enough?
  John Cammidge
  Do you stretch? Before or after your workouts; or perhaps both?

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

NB : If you'd like to submit your own piece for Straight to the Bar, here's how.

Video : Shane Hamman - World Record Squatting from 1994

I love seeing stuff like this.

Although better known more recently as an Olympic Weightlifter, Shane Hamman began his strength sport career as a Powerlifter. Here he is in 1994, enjoying a little squatting. Nice one.

Gymchat 172 - Combat Athletics : Getting Ready for the Fight

If you're involved in any form of combat, you'll be well aware that your training differs somewhat from bodybuilders, casual gymgoers and the vast majority of other athletes.

This week we're going to discuss what these differences are, and - if you're a combat athlete - how to train in a way that's going to help you win fights; not simply look as though you should. Helping us explore this fascinating topic is none other than Grapplefit's Barry Gibson.

Join us for Gymchat 172 - Combat Athletics : Getting Ready for the Fight. Fantastic.


Details -

Who Grapplefit's Barry Gibson
Topic : Combat Athletics : Getting Ready for the Fight
When : Wed Jun 6, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/ZH1p27Zbgci

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Barry any training-related questions you like.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Online Training III. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.


NB : Derek's just launched a consulting service, helping various trainers to set up their own online offerings. If you'd like to take advantage of this invaluable assistance (it really does speed things up), get in touch with him over at renaissancefitnessinc.com. Good stuff.

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

Tip of the Week: It's Never Too Late to Start

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

---

We'll be discussing this in a lot more detail in an upcoming Gymchat (and if you'd like to be involved, let me know); the idea of starting your strength-training well into your senior years. We've looked at a number of older athletes over the years (for an idea of how many there are, just take a glance at the 'still got it' tag on the blog), and this quote sums up my thinking perfectly.
From the post 'Exercise in Healthy Older Adults' :

Age is not a contraindication to exercise, which can usually be initiated safely in older persons.

In short, it's never too late to start.

Checking Out : Supersize Your Strength

This looks great.

I love reading books from people who have 'walked the walk', and Andy Bolton's certainly done that. Supersize Your Strength is simply a 16 week training program helping you to replicate that tremendous strength in your own training.

Perhaps unsurprisingly (especially if you've read any of his other work), it's very much a 'back to basics' approach. A blend of common sense, and thoroughly tested techniques that have produced some incredible results over the years.

If you're ready to become seriously strong, check out Andy Bolton's Supersize Your Strength.

Quick update on the superb RMAX Fathers Day Specials we mentioned a couple of weeks ago. Whether you're buying gear for yourself or for your father (or a bit of both), you'll love the things they've got discounted. Clubbells, instructional DVDs and a whole lot more.

Dive in.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• The Iron Guru - Vince Gironda
  Maik Wiedenbach
  Maik continues his superb series on bodybuilding pioneers with a brief look at the 'Iron Guru' - Vince Gironda. Superb.

  
  

• Start Here
  Scott Andrew Bird
  Just joined us? Excellent. This page will explain exactly how to get started, and what this site's all about.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

NB : If you'd like to submit your own piece for Straight to the Bar, here's how.

Video : Mike Saffaie's 'Bar Training'.

Nice mix.

Gymchat 158 : Heavy Duty - The Mentzer Legacy

I love a spot of strength history. Many (though certainly not all) of the training approaches of past years are entirely valid today.

This week we'll be discussing the legacy of a well-known bodybuilder that Maik looked at recently - Mike Mentzer. Which of Mentzer's ideas are still useful, and how have they influenced your own training? Helping us explore this fascinating topic is none other than Olympic athlete, personal trainer and nutritionist Maik Wiedenbach*.


Details -

Who : Olympic athlete, personal trainer and nutritionist Maik Wiedenbach
Topic : Heavy Duty - The Mentzer Legacy
When : Wed Feb 29, 9pm EDT (2am UTC)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/DwyWdW318Vq

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

And to see when it's on in your timezone, head over to the calendar.

See you there.

* If you'd like to learn a little more about Maik Wiedenbach and his own fitness career, there's a great interview in the March issue of World Physique magazine. Nice one.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion on Tackling the Obesity Crisis. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.

Tip of the Week: Use a Weight You Can Control

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip comes to us from the enigmatic Gerard F, and is a snippet from a series of very interesting conversations surrounding the insights of the 'Iron Guru', Vince Gironda. In particular, this thread on Google+.

---

The full quote is :

Use a weight you can control, and control the weight you use.

This applies to a lot of things, but in this case we were talking about the bench press. Gerard noted :

At best the Bench Press is an "OK" exercise even when done correctly, but nearly everyone performs it based on the wrong concept. Using 8-12 reps its OK, but what happens is, when the reps get tough, your form goes bad, the back arches and/or your torso torques; stress goes from the chest to the triceps to the shoulder/cuff, and your strong side lifts the load that your weak side can't handle.

Over bench pressing gives you a circle looking chest, that's when the shoulders and tris are developed because the chest can't handle the weight, and what happens is the shoulder and tris are targeted more than the pecs.

Very interesting. Would love to hear your thoughts on the subject.

Good stuff.

Checking Out : RKC Instructor Workshop in Israel

I haven't been to Israel for years (last time, I was using a film-based camera, if that's any indication), and I love the Dragon Door certifications at any time. Superb.

The details are here, but it's essentially a Kettlebell Instructor Certification. If anyone here's planning on attending, I'd love to hear about it.

Looks fantastic.

Quick update on the superb Super Human Training Workshop (#2) we noted a couple of weeks ago. Looks fantastic.

I'll post a full review over on the forums shortly, but in the meantime, Logan's got all the details of who/what/when. Head over to http://superhumanworkshop.com.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• How to Build Your Own Sandbag
  Ready to build your own sandbag? Derek shows just how quick and simple it can be.
  
• One-Handed Deadlifting (515lb)
  I love this lift - the One-Hand Deadlift. Nice one Mike.
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the 'Like' button beneath each post). Cheers.

Video : Sandbag Squatting Variations

Whether you build your own sandbags or buy something like the Ultimate Sandbag, here are a few great ways to put it to use. Sandbag Squatting Variations.

Twitterchat 101 - Auxiliary Olympic Lifts for Core Strength

If the idea of core training doesn't exactly get you excited, make sure you join this discussion. Whether you're working out at home or in a commercial facility, we've got a few ideas to share.

This week we're taking a close look at Auxiliary Olympic Lifts for Core Strength, in any form, anywhere. Everything from the prerequisite strength and skills to testing and measurement. Helping us explore this fascinating topic is bodybuilder, serious lifter and fitness writer Kat 'The Mighty Kat' Ricker (@themightykat). Fantastic.


Details -

Who : Strength-training fans
Topic : Auxiliary Olympic Lifts for Core Strength
When : Wed Jan 19, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Fitness for Beginners. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Is it important to set goals when you're just starting, or dive in and see what you enjoy?

Looking Forward To : U-GO Grip Handles

Ryan, these look superb.

If you've ever used any of the StrongerGrip gear, you'll appreciate just how good this stuff is. Hand-made (by someone who actually uses it), perfectly shaped and beautifully finished. It's top-quality equipment.

The U-GO Handles are similar to a small blob in shape, together with a swivelling loop that's ready for a loading pin/sled/cables and so on.

Love it.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Do You Believe in the Human Potential?
  Karsten Jensen
  Definitely. Over to Karsten.
  
• Training Outdoors : Fitness Paths
  Various athletes
  I love training outdoors. Here's a brief look at just one of the many 'fitness paths' around. Perfect.
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like and Retweet icons above & below each post). Cheers.

Video : Ultimate Towel Workout 2

Very creative. Nice one.

Twitterchat 93 - Auxiliary Olympic Lifts for Core Strength

As you may have noticed last week, a couple of Twitter problems prevented us from getting in to this one. Accordingly, we've rescheduled it for this week - same day, same time (Wed 24th). See you there.

---

If the idea of core training doesn't exactly get you excited, make sure you join this discussion. Whether you're working out at home or in a commercial facility, we've got a few ideas to share.

This week we're taking a close look at Auxiliary Olympic Lifts for Core Strength, in any form, anywhere. Everything from the prerequisite strength and skills to testing and measurement. Helping us explore this fascinating topic is bodybuilder, serious lifter and fitness writer Kat 'The Mighty Kat' Ricker (@themightykat). Fantastic.


Details -

Who : Strength-training fans
Topic : Auxiliary Olympic Lifts for Core Strength
When : Wed Nov 24, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Checking Out : Weightlifting Visions 2011

My love of strength-training and photography are perfectly combined in projects like this, Kat's Weightlifting Visions 2011 calendar. If you love surrounding yourself (even when you're not actually training) with images of lifting and equipment, this is ideal.

Kat 'The Mighty Kat' Ricker's Weightlifting Visions 2011.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Rob's Training Log
  Rob Sinnott
  Hard and heavy.
  
• Pushups Hardcore Mix
  Serious Athletes
  If you're looking for a bit of a challenge with your push-ups, check out this video. Some great variations (especially the unstable ones).
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like and Retweet icons above & below each post). Cheers.

Video : Homemade Reverse Hyper

Extremely creative. Fantastic.

Twitterchat 92 - Auxiliary Olympic Lifts for Core Strength

If the idea of core training doesn't exactly get you excited, make sure you join this discussion. Whether you're working out at home or in a commercial facility, we've got a few ideas to share.

This week we're taking a close look at Auxiliary Olympic Lifts for Core Strength, in any form, anywhere. Everything from the prerequisite strength and skills to testing and measurement. Helping us explore this fascinating topic is bodybuilder, serious lifter and fitness writer Kat 'The Mighty Kat' Ricker (@themightykat). Fantastic.

NB : As I'm currently travelling and without internet access for a few days, Derek 'Body by D-Rock' Peruo has graciously agreed to take on the role of guest moderator for this discussion. Should be a great one.


Details -

Who : Strength-training fans
Topic : Auxiliary Olympic Lifts for Core Strength
When : Wed Nov 17, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Getting Started with Combat Training. Some superb ideas in there.

For those who missed out on the conversation, I'd love to hear your thoughts. Are you currently learning one of the many combat sports? Which one?

Checking Out : Primal Blueprint Reader Created Cookbook

Readers of Mark Sisson's (Mark's Daily Apple) newsletter may have noticed a link to The Primal Blueprint Reader Created Cookbook, a fantastic collection of primal-friendly recipes (including more than a couple I'm keen to test out here).

Head over to the blog, check out the newsletter and grab the free ebook. Love it.

Video - DIY Stones with Eye Bolt

This is a very interesting idea, small (relatively) home-made stones with a removable eye-bolt for lifting. Nice one.

Max Brawn

Max Brawn is :

'a social community for fitness fanatics, strength trainers, bodybuilders, powerlifters, weight lifters, and anyone else looking to get in shape and forge the body of their dreams'

by Muscle & Brawn's Steve Shaw. Good stuff.


Got a site, event or product you'd like to recommend? Drop us a line.