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 : The Demise of Monkey Bars
  Scott Andrew Bird
  Cause of accidents, or a sad loss?

  
  

• Looking At : Feb 8, 2015
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : Workout and Vitamin Supplementation

More diet-related goodness : supplementation. Nice one.

Btw, what sorts of supplements do you take there?

Gymchat 275 - How Food Choices Affect Your Body (Kamal Patel)

What's your current diet like? More importantly, what should it be like?

This week we take a look at the world of nutrition - how various types of foods affect your body. Regardless of your training goals, it's important to understand how what you eat impacts things.

Helping us tackle this one is Nutrition Researcher Kamal Patel, joined by Personal Trainer (and Strength Athlete) Josh Hewett. Fantastic.


NB : We love hearing everyones' comments, questions and feedback in general. If there's a particular subject you'd like Kamal and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Hangout and ask them directly.

And if you'd like to point your friends/colleagues to the discussion, just use the 'share' button at the top of that page. The more the merrier.

Details -

Who : Nutrition Researcher Kamal Patel and Personal Trainer (and Strength Athlete) Josh Hewett
Topic : How Food Choices Affect Your Body
When : Monday Feb 9, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, join the hangout (just add Top Form Fitness to one of your circles, and Josh'll send out the URL when the Hangout starts), or jump in the Q&A on the Event page itself. We'll also post the full video shortly after the Gymchat.

Coming Up : We've got several fantastic discussions coming up shortly - with Powerlifter Bill Piche, Strength & Conditioning Coach Matt Palfrey and many, many others. Of course, we're always scheduling more; if you'd like to suggest either a topic or a person that should definitely be on the show, drop us a line. Cheers.

Tip of the Week: Modifying Lifts - The Jefferson

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.

This tip comes to us from Jason's superb article 29 Things to do with a Barbell in the Corner; and looks at just one of the many ways to put a partly-loaded barbell to work. The Modified Jefferson Lift.

---

Over to Jason :

This is where you straddle the barbell with both legs, and grasp above the weights while you lower yourself straight down as if sitting down into a chair. The R.O.M. is limited so you can use heavier weights if you feel comfortable.

Good stuff.

Checking Out : Weighted Vest Workouts

Looks good.

Next on the reading list here : Jonathan Thompson's 'Weighted Vest Workouts'. A close look at this deceptively simple piece of equipment; how to load it up (in all kinds of ways), and how to put it to work. There's also a spot of detail on ankle and wrist weights.

The kindle version's already available, the paperback edition comes out Feb 17th.

NB : If you've been training for a while, chances are you already know many of the exercises it outlines. However, if you're just beginning your strength-training journey, this looks like a great addition to your collection.

Jonathan Thompson's 'Weighted Vest Workouts'. Good stuff.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

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 : Nails - Converting Imperial to Metric
  Scott Andrew Bird
  Ready to begin your nail bending journey? Live in a country where Metric measurements are the norm?

  
  

• Looking At : Feb 1, 2015
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : George Leeman's Diet

Love seeing stuff like this.

Curious : what's your own diet like?

Gymchat 275 - How Food Choices Affect Your Body (Kamal Patel)

What's your current diet like? More importantly, what should it be like?

This week we take a look at the world of nutrition - how various types of foods affect your body. Regardless of your training goals, it's important to understand how what you eat impacts things.

Helping us tackle this one is Nutrition Researcher Kamal Patel, joined by Personal Trainer (and Strength Athlete) Josh Hewett. Fantastic.


NB : We love hearing everyones' comments, questions and feedback in general. If there's a particular subject you'd like Kamal and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Hangout and ask them directly.

And if you'd like to point your friends/colleagues to the discussion, just use the 'share' button at the top of that page. The more the merrier.

Details -

Who : Nutrition Researcher Kamal Patel and Personal Trainer (and Strength Athlete) Josh Hewett
Topic : How Food Choices Affect Your Body
When : Monday Feb 9, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, join the hangout (just add Top Form Fitness to one of your circles, and Josh'll send out the URL when the Hangout starts), or jump in the Q&A on the Event page itself. We'll also post the full video shortly after the Gymchat.

Coming Up : We've got several fantastic discussions coming up shortly - with Powerlifter Bill Piche, Strength & Conditioning Coach Matt Palfrey and many, many others. Of course, we're always scheduling more; if you'd like to suggest either a topic or a person that should definitely be on the show, drop us a line. Cheers.

Tip of the Week: Finding a Good Training Partner

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.

This tip comes to us from the Gymchat on 'Motivation', and is part of a longer discussion of training partners. Enjoy.

---

Over to Roger :

Finding a good training partner is rough and really all depends on the person's temperament. Some like to train with someone who is far above them as motivation to get better while others like someone who is at their level or slightly beyond them, otherwise they get discouraged because the gap is so wide (a prime example of that negative self talk).

I would start by just searching the gym for someone who does a similar style of training (or something completely different if you're in to trying new things) that you do or someone who has attributes that you'd like to have (e.g. freaky strong, etc) and strike up a chat with them. You already have at least the gym in common, so start there.

Good stuff.

Checking Out : Strength Training Past 50 (3rd Edition)

Very interesting.

Although I've got a few more years until I reach the 50 mark myself, there are certainly people in my 'friends & family' circles who qualify. I suspect this book will answer an awful lot of questions.

This is the 3rd edition of 'Strength Training Past 50', by Wayne Westcott and Thomas R. Baechle. Although it doesn't hit the shelves until April 23, the reviews from previous editions will give you a fair idea of the contents.


From 'Strength Training Past 50' II :

At 67 I had developed upper back pain associated with spinal arthritis. Upon the advice of a reviewer, I ordered the book, bought some free weights, and immediately began training to strengthen the muscles that support my spinal column. After a month of carefully following the recommended workout schedule, I found myself completely pain free. Although the results are proof of the pudding, I was particularly impressed with the authors' emphasis on safety and their guidance on how to find your point of beginning and to progress without injury.

'Strength Training Past 50'. Looks great.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

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 : Setting Up A Home Gym
  Scott Andrew Bird
  Ready to get started? Great.

  
  

• Looking At : Jan 25, 2015
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : One Arm Pushup

How do you perform a One Arm Pushup? Like this.

Gymchat 274 - Forskolin For Fat Loss & Muscle Building (Kurtis Frank, Examine.com)

Forskolin (from Coleus Forskohlii). Although it's often marketed in muscle building and fat loss contexts, there are a few things to consider before adding it to your arsenal.

This week we'll be taking a deep dive into the history & research surrounding this one, examining the pros and cons of taking it. Helping to explain what it is and how it works (and whether or not it's worth adding to your shopping list) is Examine.com's own Kurtis Frank, joined by Personal Trainer (and Strength Athlete) Josh Hewett. Fantastic.


NB : We love hearing everyones' comments, questions and feedback in general. If there's a particular subject you'd like Kurtis and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Hangout and ask them directly.

And if you'd like to point your friends/colleagues to the discussion, just use the 'share' button at the top of that page. The more the merrier.

Details -

Who : Examine.com's own Kurtis Frank and Personal Trainer (and Strength Athlete) Josh Hewett
Topic : Forskolin For Fat Loss & Muscle Building
When : Monday Jan 26, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, join the hangout (just add Top Form Fitness to one of your circles, and Josh'll send out the URL when the Hangout starts), or jump in the Q&A on the Event page itself. We'll also post the full video shortly after the Gymchat.

Coming Up : We've got several fantastic discussions coming up shortly - with Powerlifter Bill Piche, Strength & Conditioning Coach Matt Palfrey and many, many others. Of course, we're always scheduling more; if you'd like to suggest either a topic or a person that should definitely be on the show, drop us a line. Cheers.

Tip of the Week: Building a Bulletproof Body

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.

Over the past few weeks we've looked at some great pieces from Josh Hewett's excellent 'Bulletproof Your Body' series. If you've missed any, here's a quick overview.

To give you an idea, a brief piece from the post :

---

Fix muscle imbalances by addressing your weak or inhibited muscles rather than trying to stretch out the tight ones. The key is to address the root cause, not just the symptom. This is why I suggest to avoid passive stretching, and instead to employ active stretching, isometric exercise, and corrective isolation exercises.

Good stuff. And again, this is only a snippet from the full piece - swing by Josh' blog for the entire article. A great read.

Checking Out : The Cyclops Legend Bell Kettlebell

Say hello to the Cyclops 'Bell : 20kg of beautifully weighted, sculpted kettlebell. Fantastic.

We'll post a full review shortly; in the meantime, you can grab one here :

https://www.onnit.com/legend-bells/.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

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 : Bars, Plates, Hooks and Collars
  Scott Andrew Bird
  The Heart of The Home Gym.

  
  

• Looking At : Jan 18, 2015
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : 835lb Speed Deadlift

Time for a spot of serious speed work with the incredible George Leeman. Good stuff.

Gymchat 273 - 10 Tips for Achieving Balance in Your Life & Your Diet (Aeryon Ashlie)

If you're fortunate enough to be on your own strength-training journey - and experience the incredible transformations, both physical and mental - that come with it; you're doubtless keen to help as many other people as possible to do it themselves. It really is a fantastic feeling.

Still, if you've ever been approached by someone who's keen to 'get in shape', you may be wondering just where they should begin. How to go from 'couch potato' to following a fitness lifestyle.

This week we'll be exploring this in detail; looking at the many things which help you move from where you are to where you want to be. Helping us tackle this is Fitness Competitor Aeryon Ashlie, and Personal Trainer (and Strength Athlete) Josh Hewett. Fantastic.


NB : We love hearing everyones' comments, questions and feedback in general. If there's a particular subject you'd like Aeryon and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Hangout and ask them directly.

And if you'd like to point your friends/colleagues to the discussion, just use the 'share' button at the top of that page. The more the merrier.

Details -

Who : Fitness Competitor Aeryon Ashlie and Personal Trainer (and Strength Athlete) Josh Hewett
Topic : 10 Tips for Achieving Balance in Your Life & Your Diet
When : Monday Jan 19, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, join the hangout (just add Top Form Fitness to one of your circles, and Josh'll send out the URL when the Hangout starts), or jump in the Q&A on the Event page itself. We'll also post the full video shortly after the Gymchat.

Coming Up : We've got several fantastic discussions coming up shortly - with Powerlifter Bill Piche, Strength & Conditioning Coach Matt Palfrey and many, many others. Of course, we're always scheduling more; if you'd like to suggest either a topic or a person that should definitely be on the show, drop us a line. Cheers.

Tip of the Week: Strengthen Your Neck, Reduce Pain, Increase Lifts

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.

This tip is from Josh Hewett's excellent 'Bulletproof Your Body' series. The 'right' way to strengthen your neck.

Over to Josh :

---

When starting a neck strengthening program, you must be careful to be very progressive... start slow and easy and work your way up to more challenging exercises over time. For example, you can begin your exercise program by doing simple chin tucks while sitting or standing. (See video)

Once you get comfortable with basic sitting/standing chin tucks, you can try doing the exercise lying down. Build up to doing around 10 reps, holding for 5 to 10 seconds each rep. The goal is to increase the muscular endurance of your muscles as well as their strength. Your neck is designed to carry the weight of your head all day, not to lift trains or buses!

Good stuff. Note that this is only a snippet from the full piece - swing by Josh' blog for the entire article. A great read.

Checking Out : The Fluidstance 'Level'

Interesting idea - especially if you spend a chunk of your day behind a desk. To help explain the general concept, a spot of video :

So many questions - particularly around potential physiotherapy applications. Still, it's an intriguing idea. The Fluidstance'Level'.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

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 : Glossary - Strength Training Equipment
  Scott Andrew Bird
  What does it all do?

  
  

• Looking At : Jan 11, 2015
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : Winter Workout Routine

What are your winter workouts like?

Gymchat 272 - NLP Skills for Fitness Professionals (Jen Mulhall)

Neuro-Linguistic Programming. Certainly an interesting - if somewhat controversial - form of psychotherapy. Perhaps more widely known in communications and personal development contexts.

This week we'll be looking closely at these last two areas, identifying the specific skills which are most valuable in a strength-training environment. Particularly for those on the Fitness Professional side of the fence.

Tackling this one are are Personal Trainers (and Strength Athletes) Jen Mulhall and Josh Hewett. Fantastic.


NB : No matter where you stand on a subject like this, we'd love to hear your thoughts. If there's a particular subject you'd like Jen and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Hangout and ask them directly.

And if you'd like to point your friends/colleagues to the discussion, just use the 'share' button at the top of that page. The more the merrier.

Details -

Who : Personal Trainers (and Strength Athletes) Jen Mulhall and Personal Trainer (and Strength Athlete) Josh Hewett
Topic : NLP Skills for Fitness Professionals
When : Monday Jan 12, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, join the hangout (just add Top Form Fitness to one of your circles, and Josh'll send out the URL when the Hangout starts), or jump in the Q&A on the Event page itself. We'll also post the full video shortly after the Gymchat.

Coming Up : We've got several fantastic discussions coming up shortly - with Powerlifter Bill Piche, Strength & Conditioning Coach Matt Palfrey and many, many others. Of course, we're always scheduling more; if you'd like to suggest either a topic or a person that should definitely be on the show, drop us a line. Cheers.

Tip of the Week: How to Fix Your Shoulders

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.

This tip is from Josh Hewett's excellent 'Bulletproof Your Body' series. The 'right' way to fix up your shoulders.

Over to Josh :

---

The pain and other problems of the forward head are sometimes referred to collectively as "Upper Crossed Syndrome". But just because it's called a syndrome doesn't mean it's a disease or structural problem you have to accept and live with. It is simply mechanical pain from poor slouching posture, and can be fixed.

Here are some exercises you can start incorporating on a daily basis (or whenever you have time). I also suggest you use some of them as a warm up before your upper body workouts:

Good stuff. Note that this is only a snippet from the full piece - swing by Josh' blog for the entire article. A great read.

Checking Out : Zen Mind, Strong Body

This looks great.

Zen Mind, Strong Body is an insight to the training philosophy driving the incredible Al Kavadlo; in the form of a number of articles he's written over the years. Really looking forward to it.

I'll share a few thoughts once I've finished it here; in the meantime, a brief comment from none other than Paul Wade :

Zen Mind, Strong Body expertly covers the methods, the moves, the nutrition, the equipment, the benefits, the philosophy and even the culture of bodyweight training. If you are a newbie uncertain about whether to explore bodyweight, or an advanced athlete looking for a new take on the most ancient conditioning method, this is now the definitive go-to book.

Good stuff. Al Kavadlo's Zen Mind, Strong Body.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

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 : Workout Locations - the Beach
  Scott Andrew Bird
  When it comes to outdoor training, the beach is ideal.

  
  

• Looking At : Jan 4, 2015
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : How (& When) to Use Weightlifting Straps

Nice one.

Gymchat 271 - Chat with Craig Bongelli (Topic TBA)

Really looking forward to this one - Craig's certainly a fascinating guy.

As we're still finalising the details, I'll post an update on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - there's a full list here. And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Details -

Who : Strongman and Strength Coach Craig Bongelli, Personal Trainer (and Strength Athlete) Josh Hewett, and You
Topic : Chat with Craig Bongelli (Topic TBA)
When : Monday Jan 5, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, join the hangout (just add Top Form Fitness to one of your circles, and Josh'll send out the URL when the Hangout starts), or jump in the Q&A on the Event page itself. We'll also post the full video shortly after the Gymchat.

Coming Up : We've got several fantastic discussions coming up shortly - with Powerlifter Bill Piche, Strength & Conditioning Coach Matt Palfrey and many, many others. Of course, we're always scheduling more; if you'd like to suggest either a topic or a person that should definitely be on the show, drop us a line. Cheers.

Tip of the Week: How to Fix Your Back

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.

This tip is from Josh Hewett's excellent 'Bulletproof Your Body' series. The 'right' way to fix up your back.

Over to Josh :

---

What happens when you sit all day (at a desk, watching TV, or while driving) is that certain muscles, ie: glutes, can become lengthened and weak while other muscles compensate and become tighter to take up the slack, ie: QL (lower back) and psoas (hip flexors). This can lead to all sorts of issues including back pain. Weak abdominal muscles is also a culprit.

So what can you do to restore muscular balance and function to get rid of that pain? The progressions I follow are very similar to what I outlined in my Fix Your Knees blog post:

1. If it's an acute injury see a medical professional and get assessed. Rest and ice.
2. Test your Active Range of Motion as comfort allows (avoid passive stretching).
3. Use Isometric Exercises to activate the weak muscle groups.
4. Once muscles start to "fire" better, you can add in some isolation exercises to target and strengthen those muscles.
5. Progress towards compound multi-joint exercises that incorporate those muscles.

Good stuff. Note that this is only a snippet from the full piece - swing by Josh' blog for the entire article. A great read.

Looking Forward To : The Grapplefit 'Secret' Playbook

This sounds great.

We'll certainly be looking at this one a whole lot closer when it's finished, but for now it's just a 'heads up' - the Grapplefit 'Secret' Playbook. A collection of workouts and training strategies from the incredible Barry Gibson.

Full details soon.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

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 : Sleeping on the Job
  Scott Andrew Bird
  Time for a power nap?

  
  

• Looking At : Dec 28, 2014
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : Diesel on a Dime - Holiday Edition

Nice one.

Gymchat 271 - Chat with Craig Bongelli (Topic TBA)

Really looking forward to this one - Craig's certainly a fascinating guy.

As we're still finalising the details, I'll post an update on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - there's a full list here. And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Details -

Who : Strongman and Strength Coach Craig Bongelli, Personal Trainer (and Strength Athlete) Josh Hewett, and You
Topic : Chat with Craig Bongelli (Topic TBA)
When : Monday Jan 5, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, join the hangout (just add Top Form Fitness to one of your circles, and Josh'll send out the URL when the Hangout starts), or jump in the Q&A on the Event page itself. We'll also post the full video shortly after the Gymchat.

Coming Up : We've got several fantastic discussions coming up shortly - with Powerlifter Bill Piche, Strength & Conditioning Coach Matt Palfrey and many, many others. Of course, we're always scheduling more; if you'd like to suggest either a topic or a person that should definitely be on the show, drop us a line. Cheers.

Tip of the Week: Knee Rehabilitation Progression

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.

This tip is from Josh Hewett's excellent 'Bulletproof Your Body' series. The 'right' way to fix your knees after surgery.

Over to Josh :

---

Good stuff. Note that this is only a snippet from the full piece - swing by Josh' blog for the entire article. A great read.

Reading/Watching/Listening To in 2015

A few people have asked what I'm going to be reading/watching/listening to in 2015. It's safe to say that it's quite a list.

I'll certainly be sharing that shortly; and I'd also love to hear what's on your own. What sorts of things do you plan to Read/Watch/Listen to in 2015?

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

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 : Strains and Sprains
  Scott Andrew Bird
  Causes and treatments.

  
  

• Looking At : Dec 21, 2014
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : The Chaos Row

Looking for a challenge?

Gymchat 270 - Are Saturated Fats Really That Bad for You? (Kirsten Gallagher)

What's the research like on saturated fats and cholesterol - what levels are optimal? How much do we need, and what sorts of things should we avoid?

This week we'll be tackling these and a whole lot more, together with Personal Trainers Kirsten Gallagher and Josh Hewett. Fantastic.


NB : We'd love to hear your questions and comments. If there's a particular subject you'd like Kirsten and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Hangout and ask it directly.

And if you'd like to point your friends/colleagues to the discussion, just use the 'share' button at the top of that page. The more the merrier.

Details -

Who : Personal Trainers Kirsten Gallagher and Josh Hewett, and You
Topic : Are Saturated Fats Really That Bad for You?
When : Monday Dec 23, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, join the hangout (just add Top Form Fitness to one of your circles, and Josh'll send out the URL when the Hangout starts), or jump in the Q&A on the Event page itself. We'll also post the full video shortly after the Gymchat.

Coming Up : We've got several fantastic discussions coming up shortly - with Powerlifter Bill Piche, Strength & Conditioning Coach Matt Palfrey and many, many others. Of course, we're always scheduling more; if you'd like to suggest either a topic or a person that should definitely be on the show, drop us a line. Cheers.

Tip of the Week: Fix Your Feet

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.

This tip is from Josh Hewett's excellent 'Bulletproof Your Body' series. The real benefits of including your feet in your training.

Over to Josh :

---

You need to gradually strengthen your feet and slowly introduce them to greater range of motion. Walking barefoot on soft sand or grass is a great way to start... plus it feels good! If you have access to a beach or a well manicured lawn, slowly progress from walking barefoot for a few minutes at a time and working up to a longer duration, before introducing any more challenging barefoot activities.

For walking on solid surfaces such as concrete, I suggest you wear appropriate footwear that will provide minimal support while still allowing for greater natural movement of your feet.

Good stuff. Note that this is only a snippet from the full piece - swing by Josh' blog for the entire article [.pdf]. A great read.

Considering : The Straight to the Bar 'Got Yoke?' T-Shirt

Although the 'Circus Strongman' t-shirts we ran recently were insanely popular, my personal favourite is still the 'Got Yoke?' design we did a while ago. And as we've received a number of requests recently for this wonderfully simple design, it's back on the virtual shelves for a week or two.

If you're doing some last minute shopping for a fitness-minded friend, you'll find it here :

cafepress.com/straighttothebar.1461650272

Cheers.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

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 : How to Make a Sandbag for $10
  Scott Andrew Bird
  Time for a bit of DIY.

  
  

• Looking At : Dec 14, 2014
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : Different Squats for Different Roles

Was chatting about this with a friend over the weekend, and Dave explains the concept well here. The use of different squat variations to suit different applications.

Nice one.

Gymchat 268 - Bulking on a Budget (Adam Klymkiw)

How do you pack on a bit of mass without spending a lot of money? Is it realistic to do so, and to what extent?

This week we'll be examining this area in detail; looking at what to get, when, why and how much it's all going to cost. Tackling it is Personal Trainer Adam Klymkiw, joined by Personal Trainer and Strength Athlete Josh Hewett. Fantastic.


NB : We'd love to hear your questions and comments. If there's a particular subject you'd like Adam and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Hangout and ask it directly.

And if you'd like to point your friends/colleagues to the discussion, just use the 'share' button at the top of that page. The more the merrier.

Details -

Who : Personal Trainer Adam Klymkiw, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Bulking on a Budget
When : Monday Dec 15, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, join the hangout (just add Top Form Fitness to one of your circles, and Josh'll send out the URL when the Hangout starts), or jump in the Q&A on the Event page itself. We'll also post the full video shortly after the Gymchat.

Coming Up : We've got several fantastic discussions coming up shortly - with Powerlifter Bill Piche, Strength & Conditioning Coach Matt Palfrey and many, many others. Of course, we're always scheduling more; if you'd like to suggest either a topic or a person that should definitely be on the show, drop us a line. Cheers.

Tip of the Week: Stretching Causes Weakness

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.

This tip is from Josh Hewett's excellent 'Bulletproof Your Body' series. The impact of stretching on both strength and injury.

Over to Josh :

---

Exercise physiologists have concluded that passive stretching not only has no effect on preventing injuries, but it can actually make you even more likely to get hurt. But I didn't take their word on it... I've experienced the effects of passive vs. active stretching first hand. I've also worked with biomechanics specialists who use Applied Kinesiology muscle testing as a reproducible way to measure muscle strength and responsiveness. They demonstrated that in almost every case a passive stretch is performed the muscles will test weak after. On the other hand, active isometric exercise will improve muscle activation.

Good stuff. Note that this is only a snippet from the full piece - swing by Josh' blog for the entire article. A great read.

The Future of Fitness : Health & Fitness Predictions for 2015

We've looked at the possible future of both health & fitness many times over the years - Workout Clothing, Virtual Training Partners, various medical discoveries and of course the Gymchats. Particularly #224.
It's time once again to peek into the near-term future. Here are just a few of the health & fitness-related things I think we're likely to see over the next year or so.

• Far more discussion & research surrounding the potential of 'smart fabrics'; with the idea of creating clothing (for everyday use - not just in workouts) to monitor/record/share various types of biometric data. Heart rate, glucose levels and so on.
• Addition of various sensors and devices - both mobile and static versions, for people and buildings - to monitor ambient air quality in many areas. Real-time maps ultimately created from this information.
• Significantly more (than in 2014) 3D-printing of prostheses, and assistive devices.
• A number of attempts to create metamaterials (which are completely synthetic - don't exist anywhere in nature) to solve specific medical problems.
• Much more realtime health monitoring possible, and used in a number of small trials.
• Growing medical use of information from commercial fitness devices (the many types of fitness wearables on the market). I suspect this information will be used in much the same way by an ever-growing number of fitness professionals.

Over to you. Do you agree or disagree with the various things listed; the items themselves or the timeframe? And is there anything you'd add to the list - anything you think we'll probably see in 2015? I'd love to hear your thoughts.

---

Of course, there's a whole lot more - on these, and other aspects of health & fitness. Head over to the 'Futurism' category and jump in the conversation.

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 : Napping in the Afternoon
  Scott Andrew Bird
  

  'Those who dream by day are cognizant of many things which escape those who dream only by night.' - Edgar Allen Poe

  
  

• Looking At : Dec 7, 2014
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do more writing in 2014 and would like to submit your own piece for Straight to the Bar, here's how.

Video : Training Progressions for the 'Pistol' Squat

Ready to begin working up to a Pistol Squat? Josh explains the progression here.

Nice one.

Gymchat 267 - Carving out a Niche in the Strength Equipment Business (Eric Chessen)

Whether you're on the 'fitness enthusiast' or 'fitness professional' side of the fence (or perhaps a little of both), chances are you've had an idea at some point for a new piece of equipment. Or perhaps a change to an existing one.

This week we'll be discussing the various ways to go from 'wouldn't it be good if...' to having your own line of fitness equipment. Where do you start? How do you get the word out? Who do you ask for help?

Helping us tackle this one is Exercise Physiologist Eric Chessen, joined by Personal Trainer and Strength Athlete Josh Hewett. Fantastic.


NB : We'd love to hear your questions and comments. If there's a particular subject you'd like Eric and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Hangout and ask it directly.

And if you'd like to point your friends/colleagues to the discussion, just use the 'share' button at the top of that page. The more the merrier.

Details -

Who : Exercise Physiologist Eric Chessen, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Carving out a Niche in the Strength Equipment Business
When : Monday Dec 8, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, join the hangout (just add Top Form Fitness to one of your circles, and Josh'll send out the URL when the Hangout starts), or jump in the Q&A on the Event page itself. We'll also post the full video shortly after the Gymchat.

Coming Up : We've got several fantastic discussions coming up shortly - with Powerlifter Bill Piche, Strength & Conditioning Coach Matt Palfrey and many, many others. Of course, we're always scheduling more; if you'd like to suggest either a topic or a person that should definitely be on the show, drop us a line. Cheers.

Tip of the Week: Setting a Gripper

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.

This tip comes to us from the incredible Jedd 'Napalm' Johnson, and takes the form of a superb video. Enjoy.

---

Incidentally, if you want to learn more techniques like this, check out Jedd's own The Grip Authority.

Fantastic site.

Looking Forward To : Periodization Training for Sports (3rd Edition)

This looks great.

Although it's not out until early in the new year (Jan 15), the third edition of Tudor Bompa/Carlo Buzzichelli's Periodization Training for Sports promises to be a fantastic read. From the Amazon page :

In this new edition of Periodization Training for Sports, Bompa teams with strength and conditioning expert Carlo Buzzichelli to demonstrate how to use periodized workouts to peak at optimal times by manipulating strength training variables through six training phases (anatomical adaptation, hypertrophy, maximum strength, conversion to specific strength, maintenance, and tapering) and integrating them with energy system training and nutrition strategies. Coaches and athletes in 35 sports have at their fingertips a proven program that is sure to produce the best results. No more guessing about preseason conditioning, in-season workloads, or rest and recovery periods; now it's simply a matter of identifying and implementing the information in this book.

Tudor Bompa/Carlo Buzzichelli's Periodization Training for Sports.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.