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 : Owning an Underground Gym - Some Insights
  Al Heinemann
  The first 18 months of the Terminal City Barbell Club.

  
  

• Looking At : Sep 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 more writing in 2014 and would like to submit your own piece for Straight to the Bar, here's how.

Video : Ascending Pull Up Ladder

Great exercise, and an interesting bit of technique fine-tuning. Nice one.

Gymchat 258 - Fitness Business Strategies (Matt Palfrey)

If you've been involved with the fitness industry for any length of time, chances are you've thought about setting up your own gym. Perhaps you've already got one.

Either way - how do you promote it? Attract new customers? Learn about what works, and what doesn't?


This week we'll be discussing this area in detail, answering all of the above and a whole lot more. Joining us is Strength & Conditioning Coach Matt Palfrey, together with 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 Matt 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 : Strength & Conditioning Coach Matt Palfrey, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Fitness Business Strategies
When : Monday Sep 22, 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 on the main site shortly after the Gymchat.

Previously : In Gymchat 257 we discussed Muscle Activation Techniques (with Core Strength's Eric Seifert and Personal Trainer and Strength Athlete Josh Hewett). Great conversation.

If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

Tip of the Week: Getting Back Into It

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.

---

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 : StrongerGrip BandGrips Handle and StrongerGrip BandAnchor

Fantastic.

Ryan goes into a bit more detail over on the Strongergrip Blog, but in short : you'll want these. Beautifully simple idea.


These will be available in a couple of days. In the meantime, the pre-order page briefly explains what they are :

It is a handle that conveniently allows a resistance band to attach and a 1-1/8" diameter handle to pull. The handle also is perfect size for FatGripz and other thick grip sleeves.

StrongerGrip BandGrips. Beautiful.

---

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 : A Word of Advice for Training - The Importance of Fundamentals
  Justin Andrushko
  Understanding the basics.

  
  

• Looking At : Sep 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 more writing in 2014 and would like to submit your own piece for Straight to the Bar, here's how.

Video : Band Assistance (for Pull-Ups, Dips & Push-Ups)

This past weekend I was showing someone here how to perform Band-Assisted Pull-Ups. If you'd like to give them a try yourself - and if pull-ups are currently just out of reach, they really do help - Ross Enamait demonstrates the procedure here. Nice one.

Gymchat 257 - Muscle Activation Techniques (Eric Seifert)

How do you assess - and correct - muscular imbalances? Is there any value to isometric exercises, and how do you perform them?

What about active vs passive stretching - should you be doing one or the other, and when?

We'll be touching on all of these areas and a whole lot more in this week's discussion. Tackling this will be Core Strength's Eric Seifert, joined by Strength Athlete & Personal Trainer 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 : Core Strength's Eric Seifert, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Muscle Activation Techniques
When : Monday Sep 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 on the main site shortly after the Gymchat.

Previously : In Gymchat 256 we discussed Injury Prevention & Management (with Exercise Physiologist John Paul Catanzaro and Personal Trainer and Strength Athlete Josh Hewett). Great conversation.

If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

Tip of the Week: Fast or Slow Reps?

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.

---

One of the areas that Josh Hewett and John Paul Catanzaro covered in Gymchat 256 - Injury Prevention & Management was the general approach to choosing rep speed based on your goals. John Paul outlines the basic idea :

Good stuff.

Checking Out : Resistance Bands

Fantastic things.

If the video above got you considering some resistance bands (and they're well worth having - incredibly versatile things), you'll be pleased to know that there are a number of varieties available. I personally use the Iron Woody ones, and I've also had good experiences with these.

As for what to do with them : in addition to the assistance exercises that Ross noted, check out a few of the videos on the guide page. If you want a way to make a particular exercise gradually easier/more difficult through part of the range, bands are ideal.

---

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 : 30 Day Challenge - Becoming a Morning Person
  Scott Andrew Bird
  Is it possible to switch from being a 'night owl' to an early riser? Yep.

  
  

• Looking At : Sep 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 : 907x5 Deadlift with Reverse Bands

George Leeman doing a little band work. Good stuff.

Gymchat 256 - Injury Prevention & Management (John Paul Catanzaro)

Have you ever been unable to train (or unable to do the things you'd like to do) due to injury? How do you minimise the risk of it happening again?

And if you're fortunate enough to have avoided them completely, what sorts of things can you do to ensure it stays that way?

This week we'll be joined by Exercise Physiologist John Paul Catanzaro, together with Strength Athlete & Personal Trainer Josh Hewett looking closely at these and a whole lot more. Fantastic.


NB : We'd love to hear your questions and comments. If there's a particular subject you'd like John 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 John Paul Catanzaro, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Injury Prevention & Management
When : Wednesday Sep 10, 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 on the main site shortly after the Gymchat.

Previously : In Gymchat 255 we discussed The Pillars of Paleo (with Kettlebell and CrossFit Coach Adam Farrah and Personal Trainer and Strength Athlete Josh Hewett). Great conversation.

If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

Tip of the Week: Fine-Tuning Your Lifestyle

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.

---

One of the areas that Josh Hewett and Adam Farrah covered in Gymchat 255 - Pillars of Paleo was the general approach to fine-tuning your lifestyle. Though the specifics will obviously vary from person to person, Adam outlines the basic idea :

Good stuff.

Checking Out : Encyclopedia of Underground Strength and Conditioning (Zach Even-Esh)

Fantastic.

I've long been a fan of Zach's approach to training (for a bit of an overview, check out Gymchat 217), and suffice to say I'm looking forward to this one. Full review shortly, in the meantime a couple of lines from the main page :

"From the minute I began reading I was completely captivated. The mixture of life lessons along with powerful workout information is what makes this book truly phenomenal and one that belongs on any strength enthusiast's book shelf." -- AJ Roberts

Zach Even-Esh's 'Encyclopedia of Underground Strength and Conditioning'.

---

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 : Australian Strongman Don Athaldo
  Scott Andrew Bird
  The man behind 'The Athalding System'.

  
  

• Looking At : Aug 31, 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 : Josh Hewett's Pursuit of a 600lb Deadlift

Fantastic goal.

Josh is working with Strength Coach Craig Bongelli (who we chatted with in Gymchat 246 - great discussion), specifically targetting a 600lb pull. Good stuff.

Gymchat 255 - Evolutionary Eating (The Pillars of Paleo)

What's your current diet like? What do you eat, and why?

In Gymchat 205 we talked to the wonderful Adam Farrah about the basics of the Paleo Diet, and how it can help.

This week we're returning to the conversation - looking at things in detail. Examining exactly how everything works, and how to tweak it in order to get what you want.

Once again we're joined by Kettlebell and CrossFit Coach Adam Farrah, 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 : Kettlebell and CrossFit Coach Adam Farrah, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Evolutionary Eating (The Pillars of Paleo)
When : Apologies for the late notice; we had to adjust the date for this one. It'll be on Friday Sep 5, 3:00pm 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 on the main site shortly after the Gymchat.

Coming Up : We've got several fantastic discussions coming up shortly - with Personal Trainer Jaime Smith, 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: The Power of Naming Your Workouts

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.

---

Here's a simple technique which greatly increases the potential of your workouts. Kira describes the full process in the article Give Your Workout a Name!, but here's a quick story to give you the basic idea :

A few years ago, a couple of young dudes I trained with (Muay Thai), wanted to do some extra conditioning work. I offered to take them on a run up Puke Hill on the weekends.

After a few nervous side-glances, both of them asked, "Why is it called Puke Hill?" After striking a suitably melodramatic pose, I just smiled and then walked away.

When they finally got to do the run, I noticed three distinct changes to the way they normally trained:

• Intensity - It was the hardest I'd seen either of them train.
• Team-work - When one of them almost gave up, the other one slowed down and ran beside his friend--helping him to complete the last set of sprints.
• Accomplishment - After the run, neither whined or complained. In fact, despite their exhaustion, both had shit-eating grins plastered across their ugly faces.

Of course Puke Hill is just a hill. Sure it was steep, and using it for interval-sprints was quite challenging, but what hill sprints aren't challenging? So here's the point of my story: I believe that by simply giving the run a name, my two padawans trained harder, worked together better, and gained a greater sense of individual and shared achievement.

Good stuff.

Checking Out : Master The Kettlebell (Max Shank)

Looks great.

Max Shank's 'Master The Kettlebell' is quite simply the book I wish I'd had when I was first experimenting with kettlebells. I'll post up a full review shortly; in the meantime, here's a snippet from the main page on Dragon Door :

This book is a must-have for current or aspiring RKC or HKC instructors, or anyone who needs real, practical, and POWERFUL advice for kettlebell use. The exercise descriptions, mobility information, and solid program design strategies are incredibly worthwhile. My advanced clients will love having a resource to reference when practicing new intermediate/advanced moves at home too. A great all around approach and one that I will be very proud to regularly reference and share.

Max Shank's 'Master The Kettlebell'.

---

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 : GripWalking
  Dan Hardisky
  A great way to get a little grip work.

  
  

• Looking At : Aug 24, 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 : Strongman Circuits & Tug of War Battles

A look at the training approach of the incredible Zach Even-Esh.

Gymchat 255 - Evolutionary Eating (Paleo Revisited)

What's your current diet like? What do you eat, and why?

In Gymchat 205 we talked to the wonderful Adam Farrah about the basics of the Paleo Diet, and how it can help.

This week we're returning to the conversation - looking at things in detail. Examining exactly how everything works, and how to tweak it in order to get what you want.

Once again we're joined by Kettlebell and CrossFit Coach Adam Farrah, 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 : Kettlebell and CrossFit Coach Adam Farrah, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Evolutionary Eating (Paleo Revisited)
When : Monday Sep 1, 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 Personal Trainer Jaime Smith, 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: Sleep Hygiene

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.

---

One of the areas that Josh Hewett and Sincere Hogan covered in Gymchat 253 was the general approach to sleep hygiene. Though the specifics will obviously vary from person to person, Sincere outlines the basic idea :

Good stuff.

Checking Out : Jedd's Braced Bending DVD

Ever watched Jedd Johnson's Braced Bending DVD? Love it.

This is an incredible collection of strength feats - and how to train for them. The video on the sales page will give you an idea of what's included, but suffice to say : if you're interested in learning how to tackle longer bars, frying pans and all kinds of fun stuff - this DVD's for you.

Braced Bending.

---

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 : Outdoor Log Workout
  Scott Andrew Bird
  Fantastic.

  
  

• Looking At : Aug 17, 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 : How To Squat

Over to the incredible Alan Thrall.

Gymchats 254 - TBA

As Josh is currently on-the-road (his Instagram feed will give you an idea of what he's getting up to), we're rescheduling the next couple of discussions. New details 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.


Previously : In Gymchat 253 we discussed Improving Recovery & Performance (with New Warrior Training Systems' Sincere Hogan and Personal Trainer and Strength Athlete Josh Hewett). Great conversation. If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

Tip of the Week: Nails - Converting Imperial to Metric

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 incredibly enjoyable ways to train, bending things is certainly high on the list. I love wandering around hardware stores in any case, and always seem to end up in the 'nails and fasteners' area.

Love it.


The first time I did that however (well, the first time after Jedd suggested I try a little nail-bending), I was in for a bit of a shock. The days of Imperial -> Metric conversion charts were gone, and the nail sizes were all noted in millimetres.

If - like me - you're looking to go the other way (I learnt a number of core concepts from friends in the US, and Imperial measurements were everywhere), the following might help. From the article Nails : Converting Imperial to Metric, a couple of tables that may come in handy :

Nail Shank Gauges

Gauge sizes	Decimal inches	Decimal Millimeters
18	.049	1.24
16	.065	1.65
15	.072	1.83
14	.083	2.10
13	.095	2.41
12	.109	2.76
11	.120	3.04
10	.134	3.40
9	.148	3.76
8	.165	4.19
7	.175	4.44
6	.203	5.15
4	.238	6.04

Nail Lengths

Nail Penny sizes	In fractions of inches	In millimetres
2d	1	25.4
3d	1 ¼	31.8
4d	1 ½	38.1
5d	1 ¾	44.5
6d	2	50.8
7d	2 ¼	57.2
8d	2 3/8 or 2 ½	60.3 or 63.5
9d	2 ¾	69.9
10d	3	76.2
12d	3 ¼	82.5
16d	3 ½	88.9
20d	4	101.6
30d	4 ½	114.3
40d	5	127.0
60d	6	152.4
70d	7	177.8
80d	8	203.2
90d	9	228.6
100d	10	254.0

Enjoy.

Re-Reading : UnThinkable

Fantastic book.

UnThinkable is Scott Rigsby's autobiography; and perhaps the most inspirational story you'll ever hear.

If you don't know Scott, part of the book's description on Amazon will give you a good idea :

After losing both of his legs in a car accident at age 18, Scott Rigsby battled his way back from depression and addiction to achieve the unthinkable--become the first double-leg amputee ever to cross the finish line in the sporting world's most gruelling and prestigious competition, the Ironman Triathlon. Scott has since become an inspiration to hundreds of thousands of physically challenged and able-bodied athletes the world over. Unthinkable documents Scott's remarkable journey.

It's an incredibly inspirational book. Definitely one to check out.

---

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 : Lift Fast, Lift Strong
  Justin Andrushko
  The benefits of lifting fast.

  
  

• Looking At : Aug 10, 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 : Shoulder Training Tips? Intensity!

Over to the incredible George Leeman.

Gymchat 254 - Improving Recovery & Performance (Sincere Hogan)

No matter what your training goals are, chances are that at some point you've thought about recovery. What to do - and when - in order to spend as much quality time as possible around the iron.

This week we'll be exploring those various recovery options. The things to do before/during/after training, and between the workouts themselves. Adjusting sleep, oxygen intake, temperature and so on.

Helping us get a handle on everything is New Warrior Training Systems' Sincere Hogan, 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 Sincere 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 : New Warrior Training Systems' Sincere Hogan, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Improving Recovery & Performance
When : Wednesday Aug 13, 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 Personal Trainer Jaime Smith, 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: When Possible, Buy Meat Locally

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.

---

In the article Fight Fat With CLA from eVitamins, Derek noted the value of getting some quality meat in your diet. One of the key factors is to keep an eye out for things like 'grass-fed beef'; another is to purchase from local sources whenever possible.

Jeff Marraccini explains :

Scott, I also look for local sources. Even grass-fed meat coming from far away likely has more risk of being exposed to excessive heat, cold, or other environmental conditions. Unfortunately, it is not always possible so I have to compromise from time to time.

Great point.

Looking Forward To : Jim Stoppani's Encyclopedia of Muscle & Strength (2nd Edition)

Looks good.

Although it's not out for a while yet (Oct 12), I'm keen to check out the 2nd Edition of Jim Stoppani's Encyclopedia of Muscle & Strength.

I'll certainly be posting a review shortly after it becomes available; in the meantime, a couple of brief comments from the first edition of the book :

Readers will appreciate the combination of plain facts and expert advice. Anyone looking to build muscle mass will appreciate this thorough, no-nonsense guide to proper strength-training technique.

The book is very well written, and provides a complete, precise set of tables throughout the chapters that allow the novice or advanced bodybuilder or strength athlete to start using proven exercises/techniques to improve their appearance and/or performance. The "Rating" matrices of Time/Length/Difficulty/Results alone were, for me, worth the price of the book.

Jim Stoppani's Encyclopedia of Muscle & Strength. 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 : Road to Strong
  Davie Easton
  Its only 110kg per hand...

  
  

• Looking At : Aug 3, 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 : Punch Drumming - Offenbach's 'Orpheus in the Underworld' (aka 'The Can Can')

Over to the incredible Alan Khan.

Incidentally, there are an incredible number of speedbag techniques employed here. To learn more about them, swing by his other videos on Straight to the Bar; and head over to the Speedbag Forums. Fantastic place.

Gymchats 253 - TBA

As Josh is currently on-the-road (his Instagram feed will give you an idea of what he's getting up to), we're rescheduling the next couple of discussions. New details 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.

Coming Up : We've got several fantastic discussions coming up shortly - with Personal Trainer Jaime Smith, 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: Training for Unusual Feats

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.

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When Jeff Wilson was training for the Soda Can Crush (video below), he quickly realised that his usual training approach wouldn't work. For one thing, you can't progressively crush a can of soda.

In the article Unusual Goals Require Unusual Measures, he explains exactly how to tackle something like this. Here's a snippet to give you the basic idea :

I knew that without actually being able to accomplish the feat that my training would have to take a drastic turn from what I had become accustomed to over the years. The seemingly supplemental exercises of my workouts would now become my core movements.

I scoured my repertoire (as well as the training logs of top gripsters world-wide) for hand, wrist and grip exercises to find those that closely mimicked the movement I would use for the crush - and I came to the conclusion that the final crush of an unbraced bend was strikingly similar. With some alterations to my particular style of bending I knew I could get huge carryover to the soda crush. I upped my bending frequency a bit and focused on generating as much power as possible through the final crush down as I could with each piece of steel I attempted. During my bending sessions I used high volume, isometrics and pre-kinking steel that was a little out of my league, but I didn't want to bend too often because going too overboard with unbraced bending can potentially set you up for some pretty nasty injuries. I knew that I also needed movements that I could safely perform on a very regular basis that would have big carry over to the can crush, while having very little risk of injury in order to accomplish my goal in a timely manner.

And the feat itself? Over to Jeff :

Love it.

Re-Watching : Techniques for Light Indian Club Swinging (DVD)

'Army' Maguire certainly knows what he's talking about. Superb DVD.

I'm about to dive back in to Techniques for Light Indian Club Swinging, and will certainly be sharing a few thoughts shortly afterward. In the meantime, I highly recommend the many other videos he's shared over the years. My favourite is this one, outlining both the history and key benefits of a dose of club training :

Good stuff.

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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 : Kettlebell, TRX, & Ultimate Sandbag Exercises for Healthy Shoulders and Happier Hamstrings
  Troy Anderson
  Look after yourself.

  
  

• Looking At : Jul 27, 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 : Team Wingate - Obstacle Course (2014)

An impromptu obstacle course. Good stuff.

Gymchat 253 - TBA

We're still finalising the details for this week's discussion. I'll post them 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.

Coming Up : We've got several fantastic discussions coming up shortly - with Personal Trainer Jaime Smith, 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: Addressing Squat Weaknesses - Bending at the Knees First

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.

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When it comes to the squat, Powerlifter Rick Walker clearly knows what he's talking about.

If you've ever tackled this wonderful exercise yourself and felt that your form just didn't feel quite right, check out his article Addressing Weaknesses in The Squat. To give you an idea of what it's all about, here's how he corrects one of the more common problems found in squat technique - the simple act of Bending at the Knees First.

Over to Rick.

This is a common problem among many beginning squatters as the lifter is usually afraid of falling backwards with the weight. Instead of sitting back first, the lifter will bend at the knees to go down. This causes the knees to go forward well over the toes and often times causes the lifter to go up onto their toes in the hole. This is not only dangerous, but you are limiting how much you can squat. The pressure on the patellar tendons in this position is tremendous and leads to big time problems down the road.

Yes, some lifters, especially Olympic lifters, can adapt to these kinds of stresses from having their knees that far forward.

However, the goal here is to improve the squat and move more weight, and that will be accomplished by sitting back into the squat.

How to fix it

The lifter must learn to sit back and not down. This can take a long time to get them to do, and even longer to get them to do it under maximum loads. I start all newbie squatters on a box.

I use a very high box and a very light load, usually the empty bar with some light JumpStretch© bands attached for tension. The basic commands I give are for the lifter to sit back like he is searching for a chair that is behind him. Once the lifter can get down to the high box by sitting back, I lower it an inch and start all over. Eventually the lifter will be able to sit back to a parallel box and the movement will become second nature.

Another possible reason for the lifter's inability to sit back is hamstring strength. If the lifter has weak hamstrings, he won't be able to sit back into a squat without falling. It gets much worse as the weight increases. To address this, get the lifter on the glute-ham machine pronto!

This is the best way to bring up lagging hamstrings and prepare the lifter for handling more weight in the squat correctly. I have also found Romanian Deadlifts and reverse hypers to be effective for improving the sit back portion of the squat.

And yes, I can assure you that it works. Cheers, Rick.

Re-Reading : HardStyle Abs

Great book.

I'm still working my way through several books which have been unavailable for a while. Next up : Pavel Tsatsouline's excellent HardStyle Abs. For the unitiated, a couple of paragraphs from the main page to explain what it's all about :

The sole goal of Hardstyle Abs is to achieve an extraordinarily strong mid-section. But not simply to swivel heads with your rippling "six-pack". For, according to Pavel, your abs should be simultaneously weapon, armor and force generator. The six-pack is just a side effect of the coiled power with which you now operate.

Hardstyle Abs will give you impenetrable body armor--to withstand a direct hit of the greatest magnitude. Hardstyle Abs will give you the generative force to retaliate with a devastating backlash. And Hardstyle Abs will help you lift more weight than ever before--more safely.

Can't wait to get into it.

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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 :

• How They Got Started : Ray Hulm
  Ray Hulm
  How it all began.

  
  

• Looking At : Jul 20, 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 : Misses Are Just Warm-ups

Excellent way of looking at it Jedd.

Gymchat 252 - Alpha Aesthetics (Personal Development In The 21st Century with Omar Atlas)

How do you become the 'alpha dog' - the leader of the pack? And how do you use strength training to do it?

This week we're exploring this enigmatic area - the intersection of bodybuilding and personal development. Tackling this is the wonderful Omar 'Bromar' Atlas, 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 Omar 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 : Physique Coach Omar 'Bromar' Atlas, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Alpha Aesthetics (Personal Development In The 21st Century)
When : Monday Jul 22, 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.

Previously : In Gymchat 251 we discussed Gaining Maximum Functional Muscle Mass (with Performing Strongman Bud Jeffries and Personal Trainer and Strength Athlete Josh Hewett). Great conversation.

If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

Tip of the Week: Rice Bucket Rehab

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.

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In the discussion on Recovery Work for the Hands we noted several superb recovery techniques, including the ever-popular Rice Digs.

If you've never tried doing these, the process is incredibly simple. From the post 'Rice Digs (for Grip-Training Warmups)', a brief description :

The exercise is an extremely simple one; pour some uncooked rice into a bucket and repeatedly burrow your hands into it. Make fists, rotate your wrists and generally move your hands around whilst they're surrounded by rice. To make it more difficult, use sand or even lead shot instead of the rice. Nice and painful.

NB : All other things being equal, a finer material will feel more difficult. Things like lead shot have less give, and will quickly prove challenging. Rice is a good starting point.

And to make things a little clearer, have a look at the video below. Great exercise.

Re-Reading : Paul Anderson - The Mightiest Minister

Remember this? Superb book.

As you can probably tell, I'm gradually re-reading several books I haven't had available for a while (they were in storage). Next up : Randall J. Strossen's Paul Anderson: The Mightiest Minister.

If you haven't yet read it, there's a brief description below (and if you have, I'd love to hear your thoughts).

From Amazon :

What'd he really squat? How about the back lift and those one-arm presses? If you want to know, you'll want to read this book. An Olympic gold medalist, world champion and world record holder in weightlifting, Paul Anderson is widely considered by the leading authorities to be one of the strongest men who ever lived, and his unofficial lifts continue to be the source of jaw-dropping wonder. This highly acclaimed book combines a readable style with scholarly precision; it compiles the principle articles on Paul Anderson from the major periods of his life, documents and reviews his lifts - both official and unofficial - and tells the story of the man who was dubbed a wonder of nature by the awestruck Russians, who were happy to stand out in the rain just for a chance to watch him lift.

Can't wait to get into it.

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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.