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 Dragon Flag
  Al Kavadlo
  Ready for a challenge?

  
  

• Looking At : Jul 13, 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 : Muscle-Ups For Reps

Nice one. btw, if you're currently unable to do them, here's the basic progression.

Gymchat 253 - 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: Atlas Stone Technique

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.

---

As you may have already noticed, we're constantly adding new pages to the Guides section of this site. One of the most recent additions looks at the many ways to lift heavy stones - good fun.

To get you in the mood for a little stone work, here's the incredible Jouko Ahola explaining (and demonstrating) one of the most popular forms - Atlas Stone lifting. Love it.

NB : In addition to the technique itself, Jouko makes an excellent point near the end of the video. He notes that in his own training the platforms are a little higher than those used in competitions, and the stones are slightly heavier. Sage advice indeed.

Re-Reading : Raising the Bar

Remember this? Superb book.

Over the weekend I found myself discussing calisthenics with a friend of mine, which resulted in two things :

1. an impromptu workout
2. a re-reading of Al Kavadlo's superb book, Raising the Bar : The Definitive Guide to Bar Calisthenics.

If you haven't already, check it out. Love it.

---

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 : Thomas Topham - The First Modern Strongman
  Scott Andrew Bird
  Where it all began.

  
  

• Looking At : Jul 6, 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 : Pec Poppin' Pushups

Nice one.

Gymchat 252 - The Power of Mental Strength (Dru Patrick)

How important is it to be mentally strong? Does it help you gain physical strength?

This week we'll be looking closely at the area of Mental Strength - explaining exactly what it is, how it impacts physical strength and how to go about acquiring some. Helping us tackle this fascinating area is Powerlifter Dru Patrick - Powerlifting Instructor at Crossfit Gulf Coast - 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 Dru 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 : Powerlifter Dru Patrick, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : The Power of Mental Strength
When : Wednesday Jul 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 Josh to one of your circles, and he'll send you 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: Planche Nugget

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.

---

Noticed this nugget on the Bodyweight Culture Forums (login required), in a discussion on the Planche :

The skill is very simple to describe but hard to do. Here we go:

• Take the ab-wheel.
• Get into a pushup position while holding an ab wheel.
• Now instead of rolling it toward your head, roll it toward your feet and back.

If you can roll the wheel with straight arms down to the point where the wheel will touch your pubis (lower front of hipbone) and bring it back up to the pushup position, you should hurry and take Paul Hamm's spot in the Olympics.

Nice one.

Checking Out : Maximum Functional Mass

Superb.

If you watched the Gymchat last week, you'll know exactly what to expect. Bud Jeffries shares some truly incredible information.

We'll post a full review shortly, but in the meantime, here's a piece from Bud's own site to help explain what Maximum Functional Mass's all about :

The first in our new series on how to build muscles - Large muscles! Powerful muscles! Muscles that can do more than they look like they can do. Muscles that actually work, not just look impressive.

Maximum Functional Mass.

---

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 : Blast from the Past - Neck Training Methods
  Scott Andrew Bird
  Ready for a seriously strong neck?

  
  

• Looking At : Jun 29, 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 : The Pass Around

Nice one.

Gymchat 251 - Gaining Maximum Functional Muscle Mass (Bud Jeffries)

What's the relationship between size and strength? How much muscle mass do you need to add to get seriously strong, and at what point does it actually work against you?

This week we'll be tackling this enigmatic area with the incredible Bud Jeffries, who I first saw performing in 2006 (he was tackling a bottom-up-squat with an insane 1,000lb).


Joining Bud is 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 Bud 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 : Performing Strongman Bud Jeffries, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Gaining Maximum Functional Muscle Mass
When : Wednesday Jul 2, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, or join the hangout (get your questions ready), directly on the Event page. We'll also post the full video shortly after the Gymchat.

Previously : In Gymchat 250 we discussed Serious Training for Ignored Populations (with Personal Trainer & Massage Therapist Bill Kociaba, joined by 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: 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 :

1. 

   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.
   
2. 

   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.
   
3. 

   Pull towards your chest.
   Pull your strong hand (pinch side) towards your chest. The index finger splits the deck. You must pinch hard!
   
4. 

   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.
   
5. 

   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.
   

Tearing cards.

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 : Personal Trainer Magazine

Looks great.

Although I'm not a Personal Trainer myself, I'm very much interested in the world of fitness. From both the client and business sides of things.

With that in mind, I'm certainly intrigued by John Spencer Ellis' Personal Trainer Magazine. Available in both PDF and Kindle forms (same content, it's just personal preference), I'll be checking it out tonight. Review soon.

Personal Trainer Magazine.

---

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 : James Dotson
  James Dotson
  Love hearing how people began their own training journey.

  
  

• Looking At : Jun 22, 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 : Adam Glass' Flag Progress, May - Jun 2014

This video says a lot about Adam Glass - incredible tenacity and experimentation. Good stuff.

Gymchat 249 - Serious Training for Ignored Populations (Bill Kociaba)

This is a fascinating area, and quite possibly one you haven't spent much time thinking about - strength training for the blind, those in wheelchairs and anyone else with reasonably uncommon requirements.

On this week's show we'll be talking to Personal Trainer & Massage Therapist Bill Kociaba - who himself is completely blind. Bill teaches exercise classes via the Blind Cafe online community, runs his own gym and promotes a number of bodybuilding shows.


Joining him is 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 Bill 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 Trainer & Massage Therapist Bill Kociaba, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Serious Training for Ignored Populations
When : Wednesday Jun 26, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, or join the hangout (get your questions ready), directly on the Event page. We'll also post the full video shortly after the Gymchat.

Previously : In Gymchat 248 we discussed Establishing Standards for Strength & Progressions (with Personal Trainers (and Strength Athletes) Brian Tabor and 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: Training When Travelling

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.

---

We've had a number of questions over the years along the lines of 'how do I train when travelling?'. Mark Konen's approach (from the article Pack Light, Train Hard) :

Well traveled suitcase.

I am visiting my sedentary family soon and I will not be near a gym so here is my plan:

First, there is a wide variety of bodyweight exercises I can do including push-ups, sit-ups, mountain climbers, burpees, squats, pull-ups and jumping rope. I can fashion these as a circuit or even as a Tabata workout. So, the first thing I will pack is the Gymboss interval timer. Since I will already have my laptop with me, I could also use an online Tabata timer.

To make the bodyweight exercises even more challenging, I will bring along my jumpstretch bands; specifically the mini-bands. I can add resistance to any exercise I do and can also use it for assistance in pull-ups and range of motion (ROM) work. I also have a couple minor, nagging injuries that would benefit from some band work.

I will bring some running gear and would run in areas where I could also find some things like rocks to lift and throw. I may add in some hills and speed training. (I do use the word "speed" with a sense of humor)!

I'll toss in a Captains of Crush Gripper. I can use that while watching sports on the tube.

OK, so far so good. But I really would like to do some heavy lifting so what can I do that is the same as what I would do at my home gym? Sandbag training! All I have to do is to take my sandbag liners of 50, 25 and 10#, empty them at home and then go buy a couple of 50# bags at a hardware store close to where I'll be staying. Sand is cheap.

That about covers all I could possibly need to get in great workouts while out of town. Since I am going to a colder clime, it may be unlikely there will be a heavy snowfall this early in the season, but if I happen to be in a big snowstorm, you can't beat snow shovelling! Snow shovel intervals could be interesting, challenging and fun. Come to think of it, I'll have to look in my dad's garage. I wonder if he has a sledgehammer? I may be able to talk my mom into steering the car while I push it down the street for time or reps!

Good stuff.

Re-Visiting : How to Make Atlas Stones

Superb.

A conversation during the week (on Strongman competitions in Australia) led to a discussion on the best way to make & train with Atlas Stones. For the answer, well, let's just say that this DVD should be on your shopping list. Jedd Johnson / Steve Slater's 'How to Make Atlas Stones'.

Good stuff.

NB : regarding the Australian Strongman competitions, there are actually quite a few on the calendar. I'll post up a full list shortly; if you're running one there and would like me to spread the word, let me know. 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 : DIY - How to Build Your Own Tire Sled
  Matt Hunt
  Love building your own equipment?

  
  

• Looking At : Jun 15, 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 : The Fitness Skeptic - What You Must Be Able to Do in Any Debate

Nick Tumminello shares some fantastic information on a range of fitness-related topics, and this is certainly no exception. Good stuff.

Gymchat 249 - TBA

Unfortunately we've had to reschedule this one - apologies for that. I'll post the new details 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.

Previously : In Gymchat 248 we discussed Establishing Standards for Strength & Progressions (with Personal Trainers (and Strength Athletes) Brian Tabor and 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: It's Never Too Late to Start

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.

---

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.

Re-Reading : Becoming a Supple Leopard

This is one of the books we mentioned in our discussions of 'cataloging the fitness shelves' - Kelly Starrett's 'Becoming a Supple Leopard'. Great book.

Suffice to say it's well-and-truly Kelly Starrett. If you've seen any of his videos, you'll understand what I mean.

For now, a quick overview on what the book's all about :

In short, it's Kelly's approach to mobility. A detailed understanding of how the body works, in order to improve athletic performance, reduce injury time and a whole lot more.


From the Amazon page -

If you are like me you won't put this thing down. I am going through it a second time as I write this. I have already recommended it to all my patients, and this will be a staple in my office and it is a must read for anyone that has a BODY - I guess that covers all of you reading this. In closing I have spent thousands of dollars on seminar after seminar. I can say unequivocally that this book has more information in it, which by the way is very simplistic for you to implement, than all of the education I have received on the dynamics of the human body.

Becoming a Supple Leopard. Fantastic.

---

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 : Odd Object Training
  Kevin 'Sgt Sweaty' Miller
  Ready for something a little different?

  
  

• Looking At : Jun 8, 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 : Coach B and the Dip

Good stuff Mike.

Gymchat 249 - 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.

Previously : In Gymchat 248 we discussed Establishing Standards for Strength & Progressions (with Personal Trainers (and Strength Athletes) Brian Tabor and 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: Try a Caffeine Nap

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.

---

I initially wrote this back in 2006 during a brief period without coffee (I tried giving it up, but ultimately switched to the current 'one cup per day' routine), and it's still a very intriguing idea. Although I take the occasional nap and get a regular caffeine fix, I rarely combine the two.

For a start, they take place at different times of the day.

I'm curious though - has anyone here sampled a Caffeine Nap? I'd love to hear your thoughts; particularly if it's a regular thing.


From the article 'Caffeine Napping' :

Sleep researchers at Loughborough University were looking at various ways to keep motorists awake on long journeys. The winner - perhaps somewhat surprisingly - was the 'caffeine nap'.

The idea is simple : drink a cup of coffee and immediately take a brief (15-20min) nap. This helps clear the body of adenosine, a chemical commonly believed to make you drowsy.

Very interesting indeed.

Reading : Switch: How to Change Things When Change Is Hard

Looks great.

This is the one that Brian mentioned in the Gymchat last week (and if you're wondering how it relates to strength-training, he explains it here) - Chip & Dan Heath's Switch: How to Change Things When Change Is Hard. Although it's been out for a while now, I missed it the first time around and am definitely looking forward to diving in (I read their previous work a few years ago, and they're great writers).

Full review shortly. Chip & Dan Heath's Switch: How to Change Things When Change Is Hard.

---

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 Build Your Own Sandbag
  Derek 'D-Rock' Peruo
  Whether it's for the versatility, experimentation or budget constraints - this is the only way to go.

  
  

• Looking At : Jun 1, 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 : Paleo Breakfast

Curious : what do you currently eat for breakfast? Cereals, this sort of thing or something else entirely?

Gymchat 249 - 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.

Previously : In Gymchat 247 we discussed The Power of Visualization (with Personal Trainers (and Strength Athletes) Jen Mulhall and 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: Tie Your Water Consumption to the Number of Calories You Burn

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.

---

I drink a lot of water (mostly in the form of green tea, unless it's during a workout). Still, how do you work out how much you need?

From the article 8 Glasses of Water Per Day?, a bit of history that'll make the whole thing a lot clearer :

Most people are aware that the drinking of plenty of water is advisable, and anecdotal evidence suggests that more = better (up to a point). However, where did the current guideline of '8 cups per day' come from?

According to Valtin (i) the origin is probably the 1945 recommendation made by the Food and Nutrition Board of the US National Research Council. This stated :

A suitable allowance of water for adults is 2.5 liters daily in most instances. An ordinary standard for diverse persons is 1 milliliter for each calorie of food. Most of this quantity is contained in prepared foods.

The 2.5 litres was changed to 8 x 8 fluid ounce cups in later recommendations, but is otherwise unchanged.

Incidentally, if you're wondering how to work out the number of calories you're burning these days - here's how to work it out.

Re-reading : Never Let Go

I love this book.

I spent a fair bit of time over the weekend scanning the barcodes of fitness books (ready to add to the main part of Goodreads) following a book fair here. Love the things.

In the process I came across a few fitness gems, such as Dan John's wonderful Never Let Go: A Philosophy of Lifting, Living and Learning.

And as you'll quickly see, it's packed with incredible insights that Dan delivers in a, well, Dan John sort of way.


The book is based on a series of articles, each providing fantastic insights into Dan's approach to training. To give you an idea, a quick comment from the Amazon page :

Anything will work for three to six months. What then? That's the dynamic message I got from Dan's book. Oh, there was a lot more here. But I generally take one or two new and interesting ideas from a book --- assuming it's a good book. And this one is.

A great read.

---

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 : The Pistol Squat
  Al Kavadlo
  Time to build a new neurological pathway.

  
  

• Looking At : May 25, 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 : Raw Series, Back - Seated Cable Row

Nice one.

Gymchat 248 - 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.

Previously : In Gymchat 247 we discussed The Power of Visualization (with Personal Trainers (and Strength Athletes) Jen Mulhall and 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: Dynamic Thumb Training with the Titan's Telegraph Key

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.

---

I love a dose of grip work; it's a great way to challenge yourself. It's also a particularly fun way to train.

Still, there's always a different way of looking at things. Here's an excellent example of that - Jedd shows just how a piece of equipment like the TTK can be put to a slightly uncommon use. I'll let him explain.

From the article Getting the Most out of Your TTK :

Thumb training can be broken up into at least four different types: Dynamic, Static, and Extensor, and Multi-Planar.

The focus of this article will be Dynamic thumb training with the Titan's Telegraph Key, or TTK.

One way to mix things up a bit is to make the Range of Motion longer by adding something underneath the finger-side handle. A catalog is a perfect choice for this. This makes the hand work through a longer range of motion the muscles are not used to. The first time I did this, I was sore for several days from the new stimulus. This technique has worked great for me in my quest for lifting heavier and wider block weights.

A brief demonstration :

Love it.

Re-Reading : Convict Conditioning 2

Great read.

We first talked about this one a couple of years ago - Paul Wade's excellent Convict Conditioning 2 - and it's safe to say that there are some very interesting ideas in there. It's full of them.

To give you an idea, here's a brief piece from one of the comments on the Dragon Door page :

In plain English, but with an amazing understanding of anatomy, physiology, kinesiology and, go figure, psychology, Coach Wade explains very simply how to work the smaller but just as important areas of the body such as the hands and forearms, neck and calves and obliques in serious functional ways.

His minimalist approach to exercise belies the complexity of his system and the deep insight into exactly how the body works and the best way to get from A to Z in the shortest time possible.

Convict Conditioning 2. Fantastic.

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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 : How to Get Your Gym on the Map
  Yael Grauer
  We'll be going into this in the Online Training Gymchat - the various ways to tell people where you are, and what you do.

  
  

• Looking At : May 18, 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 : Leg Press Foot Position

Love the Leg Press.

Gymchat 247 - The Power of Visualization (Jen Mulhall)

There's a PR up for grabs. Just before you begin the lift, what do you say to yourself? What are you thinking about?

This week we'll be discussing the incredible power of Visualisation, and how it can help in this exact situation. Whether you're looking to break your own record, or beat the competition.

Taking us through the entire process - and sharing their own experiences on what works, and what doesn't - are Personal Trainers (and Strength Athletes) Jen Mulhall and Josh Hewett. Fantastic.


NB : We'd love to hear your questions and comments. 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 Josh Hewett, and You
Topic : The Power of Visualization
When : Wednesday May 22, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, or join the hangout (get your questions ready), directly on the Event page. We'll also post the full video shortly after the Gymchat.

Coming Up : In an upcoming Gymchat we'll be discussing the various forms of Online Training, and how each can be integrated into your existing fitness business. If you're a Personal Trainer who's currently offering online services - and would like to be on the panel - just drop Josh a line. Cheers.

Tip of the Week: Lifting Without a Spotter

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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I love the home gym - it's definitely the perfect place to focus, and to really get to work. Particularly when you're training solo.

That said, there are a few things to keep in mind when lifting by yourself. In the Setting Up the Home Gym Gymchat, Andrew noted his own guidelines for Lifting Without a Spotter. Good stuff.

From Gymchat 167 - Setting Up the Home Gym :

My personal general rules for lifting without a spotter:

Don't do:

• 1. Anything I haven't done before.
• 2. Anything that could get me killed.
• 3. Anything that I am not 100% sure that I will get all the reps.
• 4. Anything that I cannot do with good form.

Do:

• 1. Anything that doesn't violate the "don't do" and will get me stronger!

Love it.

Checking Out : The Amazing Samson

Looks great.

Alexander Zass' The Amazing Samson is another of the superb resources noted in Gymchat 237, with Logan Christopher and Josh Hewett. And as with the 'Görner the Mighty' book we noted at the time, I haven't read it for many, many years. Certainly keen to dive in this time around.

The book details Zass' life and feats, both in training and in his various performances. Fantastic.

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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 : Training for the Planche
  Al Kavadlo
  Up for a challenge?

  
  

• Looking At : May 11, 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 : Resisted Backpedal

Nice one.

Gymchat 247 - 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.

Previously : In Gymchat 246 we discussed The Pursuit of a HUGE Deadlift (with Strongman and Strength Coach Craig Bongelli, Personal Trainer (and Strength Athlete) Josh Hewett, Strength Coach Frank DiMeo and Strength Coach Nassim Jebran). 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: How a Paleo Diet Can Benefit Strength Training

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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My diet has been gradually improving for years (since I began lifting weights), becoming cleaner and more streamlined over time. This was all with the purpose of having a greater intensity in the gym, and recovering faster. Of course there are many other benefits; these are just the two that were on my radar.
In May 2009 I decided to make a transition to a new eating approach altogether, the Paleo Diet. Not only did I experience a number of incredible health benefits, the intensity and recovery aspects increased markedly. Here's a brief look at the main benefits of the Paleo Diet, as far as strength-training is concerned.

From The Straight to the Bar Guide to the Paleo Diet :

As strength-training is a major part of my life, I was careful to ensure that the Paleo Diet integrated well with it. I'm pleased to report that it's a great mix, and even comes with a number of benefits. These include :

Energy levels maintained : as your body isn't being subjected to constant insulin spikes under the Paleo Diet, you'll have a much more stable level of energy going in to the gym. This is particularly noticeable after you've been on the diet for a few weeks or so.

Better recovery : although it's most notable in the form of improved sleep, you'll find that your body's ability to recover from your workouts is improved overall. And this is definitely a good thing.

Improved focus : one of the most surprising benefits from a switch to Paleo (in my case at least) has been an improvement in mental clarity. This change can have a very subtle effect on training; remembering exactly what happened in a prior session and just how much impact it had. Additionally, you'll find an array of subtle benefits from it when you're outside the gym. Love it.

Fantastic.

Re-Reading (and Watching) : Head Games

Remember this?

There have been a number of discussions here recently examining the general area of sports-related brain injuries; especially in light of proposed rule changes. The book Head Games by Christopher Nowinski has certainly been noted a number of times.

And yes, it's a great read.

A couple of questions : have you read this one in particular (or seen the movie)? Secondly, are there any other resources you'd recommend on the area of 'concussion in sports'? It's a big, big topic.

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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.