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 Become a Better Armwrestler
  Scott Latella
  Win more often.

  
  

• Looking At : May 4, 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 : Tricep Exercise Tweaks

Interesting ideas.

Gymchat 246 - The Pursuit of a HUGE Deadlift (Craig Bongelli)

Love the deadlift. Incredible exercise.
There's plenty of information around which explains the basics, and how you can increase your PR by a plate or two. Question is, what happens then? How do you go from 'better than average' to freakishly strong?

Discussing this area in obsessive detail is Strongman and Strength Coach Craig Bongelli, 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 Craig 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 : Strongman and Strength Coach Craig Bongelli, Personal Trainer (and Strength Athlete) Josh Hewett and You
Topic : The Pursuit of a HUGE Deadlift
When : Wednesday May 7, 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.

See you there.

Previously : In Gymchat 245 we discussed Grip Strength (with the insanely strong Jedd Johnson 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: Constantly Fine-Tune Things

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've received more emails over the years on the transition to biphasic sleeping than almost anything else I've ever written. I can't thank everyone enough for those, they really are appreciated. Thank you.

Most of them take the form of 'do you think this would work...' and the answer is usually to try it and see. I really haven't made any large structural changes to the original routine; however there has been a little fine-tuning. A snippet from the article Biphasic Sleep : 30 Day Summary explains the overall idea :

When I started doing this, my idea was to have a 1.5 hour nap and a 3 hour main sleep period. This proved to be a little under what my body required, and I switched to a 3/4.5 hour split (3 hours by default, 4.5 on workout days). Once again this didn't feel like quite enough, and I changed to a regular 1.5 hour nap followed by a 4.5 hour sleep (every day). This feels right.

I say this to demonstrate that making small changes can be of benefit, and I'll continue to make them as required. As the volume of weight training increases (as it almost certainly will), as I age and as my life situation in general changes; the length of the main sleep period will change.

Good stuff.

Re-Reading : Grip Strength

Great read.

The book is based on a series of interviews that Performing Strongman Robert Spindler conducted with the incredible Tommy Heslep. I suspect there are more than a couple of gems in there.

Looking at Heslep's own training and insights, Grip Strength shares the methods for building some insane grip strength. If you're ready to take your grip seriously and build some brutally strong hands, this book is an ideal starting place.

To give you an idea, here's a snippet from the book which explains what it's all about :

This book is about grip strength. First and foremost, it focuses on the crushing grip, the kind of strength you need to close heavy duty hand grippers. It also has sections on the pinch grip, on thick bar training, on endurance grip strength and one on several grip strength feats you might want to try. (This book does not cover wrist strength or wrist strength feats.) As you will see, it covers training for any kind of strength that is classified as grip strength by the most universally accepted definition.

Additionally, it provides a fascinating insight into the life, training and career of Tommy Heslep himself. Overall it's a great mix.

Grip Strength: How to Close Heavy Duty Hand Grippers, Lift Thick Bar Weights, and Pinch Grip Just About Anything.

---

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 : Suspension Training 101
  Derek 'Body by D-Rock' Peruo
  Let's get started.

  
  

• Looking At : Apr 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 : Car Deadlift Training

This is a great piece of equipment - would love one here. Over to the incredible Jeff King.

Gymchat 245 - Feats of Strength (Grip Strength) (Jedd Johnson)

Sitting firmly at the heart of many forms of training is Grip Strength. Whether you're a Performing Strongman, Competitive Athlete or anyone who enjoys spending a bit of time with the iron.
This week we'll be investigating two key aspects of grip work - the various feats you'll occasionally see, and grip training in general. Tackling these is the insanely strong Jedd Johnson, 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 Jedd and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Q&A (during the discussion itself).

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 : The insanely strong Jedd Johnson, joined by Personal Trainer (and Strength Athlete) Josh Hewett
Topic : Feats of Strength (Grip Strength)
When : Wednesday Apr 30, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : You can sit back and watch the live stream, or join the hangout and ask your questions directly via the Event page. We'll also post the full video shortly after the Gymchat.

See you there.

Previously : In Gymchat 243 we discussed How to Improve Your Pull-Ups (with Strength Coach Frank DiMeo 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: Becoming Aware of Your Transverse Abdominis

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.

---

There's an awful lot more to abdominal work than exercises like the humble crunch. Everything from Louie's infamous 'Stand-Up Abs' to the many, many varieties of the squat.

Before doing any of that, however, it helps to understand a little about the various muscles being worked. For that, it's over to Kat 'The Mighty Kat' Ricker.

For starters, from Kat's superb article Specific Training for the Transverse Abdominis: Belt It In, here's a quick way to learn to feel what your TA is doing :

Begin by becoming aware of this muscle. Sit upright on a bench. Have a partner face you, place both of his hands on your shoulders, and gently push you backward (gently!). Your goal is to maintain your upright position, not allowing your spine to extend/your back to arch. Your TA will kick in to achieve your goal.

Good stuff.

Checking Out : Bruce Lee - The Evolution of a Martial Artist

This looks great.

It's safe to say that there have been many, many books on Bruce Lee published over the years. Looking at his training philosophy, approach to nutrition and a whole lot more. Fascinating areas.


Joining the ranks is Bruce Lee - The Evolution of a Martial Artist by none other than JKD practitioner and historian Tommy Gong. As the book itself isn't released until June 1st (although you can pre-order it here), the Amazon page will give you a good idea of what's included :

Tracing Bruce Lee's path from wing chun student to jeet kune do founder, this biography chronicles Lee's physical journey--from Hong Kong to Seattle to Oakland to Los Angeles and back again to Hong Kong--as well as his voyage of self-discovery and actualization. The book draws on numerous conversations with Bruce Lee's childhood classmates, former students, and family friends, offering a unique insight into the life of the legendary martial artist.

Tommy Gong's Bruce Lee - The Evolution of a Martial Artist.

---

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 : Kipping Pull-ups
  Al Kavadlo
  Cheating, or just a different approach?

  
  

• Looking At : Apr 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 : ANW 6 Warmup Room Session

More Ninja Bedroom goodness.

Gymchat 245 - Feats of Strength (Grip Strength) (Jedd Johnson)

Sitting firmly at the heart of many forms of training is Grip Strength. Whether you're a Performing Strongman, Competitive Athlete or anyone who enjoys spending a bit of time with the iron.
In this discussion we'll be investigating two key aspects of grip work - the various feats you'll occasionally see, and grip training in general. Tackling these is the insanely strong Jedd Johnson, 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 Jedd and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Q&A (during the discussion itself).

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 : The insanely strong Jedd Johnson, joined by Personal Trainer (and Strength Athlete) Josh Hewett
Topic : Feats of Strength (Grip Strength)
When : Wednesday Apr 30, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, and ask questions, directly on the Event page. We'll also post the full video shortly after the Gymchat.

See you there.

Previously : In Gymchat 243 we discussed How to Improve Your Pull-Ups (with Strength Coach Frank DiMeo 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: A Routine for Neck-Training Beginners

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 neck training. Using a neck harness, a fitness ball, bodyweight exercises and so on. There are certainly more than a few ways to do it.

This tip comes to us from last year's Gymchat on the topic, and is a routine aimed at complete neck-training beginners who are looking to get started on this wonderful journey. Over to Andrew Nalepa.

Good news for anyone who is beginning neck training, "you" are pretty much all you need. I like Mike Bruce's beginner program on Straight to the Bar, but another really simple beginner program is this :

Lay on your back on the floor, or on your bed, and just raise your head, curling your chin to your upper chest, as many times as you can. Then lay on your stomach, and raise your chin to the ceiling as many times as possible. Then lay on your side and curl your ear toward your shoulder as many times as you can, and then lay on your other side and do the same thing.

Many people who have never done any neck training have difficulty just laying on their back and curling just their head 20 times. It is a really simple starting point just using gravity. To progress, you could do more reps, do more sets, or start holding a book to your head as you do your repetitions.

NB : if you like the sound of this and want to further explore the wonderful world of neck training, check out the free guide here. The exercises, equipment and techniques you'll need.

Re-reading : Pushing the Limits!

Fantastic book.
We looked at this one (both the PDF version and the paperback) a little over a year ago. If you missed it the first time around, check it out. Highly recommended.

To give you an idea of what it's all about, here's a brief passage from Jason Ferruggia's foreword (full version here) :

Pushing the Limits! is the book I wish I had when I first started working out. Knowing Al's secrets and various progressions would have saved me years of wasted time, frustration and injuries. As awesome as Raising the Bar was I think Al has taken it to another level with Pushing the Limits!. The variations of The Big Three and progressions Al lays out will keep you busy for years.

Al Kavadlo's Pushing the Limits!. Superb.

---

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 : Why Conditioning is King
  Dean Coulson
  Have you got what it takes?

  
  

• Looking At : Apr 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 : Belt Squat Protocol

Very interesting idea, and a fantastic exercise - the Belt Squat.

Gymchat 244 - 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 243 we discussed How to Improve Your Pull-Ups (with Strength Coach Frank DiMeo 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: Ice for Better Sleep

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.

---

Sleep is easily my favourite form of recovery. Huge fan of a well-timed nap, and the associated dietary fine-tuning. Love it.

This tip comes to us from the Gymchat on sleep as a recovery method, and is a comment by Personal Trainer Derek Peruo on how he helps his new clients get a solid dose of shut-eye. Very interesting approach.

Over to Derek :

For sleep, I usually recommend zinc and magnesium. If those don't help, I also recommend an ice pack to the back of the neck right before bed.

The ice pack lowers core temperature and promotes the release of melatonin.

And yes, all of those things work extremely well. Good stuff.

Checking Out : Improving Your Pull-ups (Frank DiMeo)

Good stuff.

I'm a huge fan the various forms of pull-ups, and the Gymchat last week was certainly an excellent exploration of the area. Nice one guys.

Improving Your Pull-ups is one of the many superb resources mentioned in the discussion. This is the Kindle edition of Frank's own book on the subject, outlining a 12 week program that does exactly what the title suggests. And in no small way.

Highly recommended.

---

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 :

• The Reversal of Sports : From 'Aspirational' to 'Pure'
  Scott Andrew Bird
  Possible? Likely? What do you think will happen?

  
  

• Looking At : Apr 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 : World's Highest Push-up

Now that's explosive.

Gymchat 243 - How to Improve Your Pull Ups (Frank DiMeo)

There are certainly many, many varieties of chin-ups and pull-ups. Fantastic exercises.
This week we're taking a detailed look at these amazing exercises, and discussing how to increase both their quality and quantity. Whether you can already knock them out by the dozen, or are gearing up for your first.

Helping us tackle this one - as well as your questions (just post them on the Event page, or use the Q&A tool during the discussion itself) is Strength Coach Frank DiMeo, 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 Frank and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Q&A (during the discussion itself).

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 Coach Frank DiMeo, joined by Personal Trainer (and Strength Athlete) Josh Hewett
Topic : How to Improve Your Pull Ups
When : Wednesday Apr 9, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, and ask questions, directly on the Event page. We'll also post the full video shortly after the Gymchat.

See you there.

Previously : In Gymchat 242 we discussed The Role of Genetics in Aesthetics & Performance (with Powerlifter Bill Piche 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: Speedbag Punch 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.

---

The humble speedbag is a fantastic tool. When it comes to the right way to use it, there's no better place to discuss technique than the incredible Speed Bag Forum.

Amazing place.

This tip comes to us from SBF's own Alan Kahn, and looks at a couple of the basic techniques (leading up to a front + side punch combination). Good stuff.

Checking Out : 8 Weeks to SEALFIT - A Navy SEAL's Guide to Unconventional Training for Physical and Mental Toughness

Looks great.

I'm a big fan of both physical and mental strength, and this book has an intriguing combination of the two. Mark Divine's 8 Weeks to SEALFIT.

Full review shortly, in the meantime here's a comment from the Amazon page to give you a taste :

Jumping into this program taught me something really important: you cannot HIDE from the work required here. I've been doing more traditional weight lifting and strength programs at the gym over the last many months, and while the plans and programs have gone rather well for me, in just six days of working on this program I realized that I hadn't been giving it my all, and I'd been cutting corners. With 8 Weeks to SEALfit, if you stay committed to the work in front of you, you can't hide. And that's a great thing.

Good stuff. 8 Weeks to SEALFIT.

---

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 - The Forgotten Lifts (part II, part III)
  Scott Andrew Bird
  Looking for something just a little bit different?

  
  

• Looking At : Mar 30, 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 : Serious Grip Strength

Good stuff.

Gymchat 242 - The Role of Genetics in Aesthetics & Performance (Bill Piche)

When it comes to physical aesthetics and performance, how much is down to 'having good genes' and how much is simply a matter of working hard?
This week we're looking closely at the role of each, and to what extent each can change or be changed. Helping us tackle this one is Powerlifter Bill Piche, 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 Bill and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Q&A (during the discussion itself).

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 Bill Piche, joined by Personal Trainer (and Strength Athlete) Josh Hewett
Topic : The Role of Genetics in Aesthetics & Performance
When : Wednesday Apr 2, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, and ask questions, directly on the Event page. We'll also post the full video shortly after the Gymchat.

See you there.

Previously : In Gymchat 241 we discussed Advanced Fat Loss - Losing the Last 10lb (with Online Fitness Coach Vic Magary 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: Neck Bridge Progressions

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 in the form of a video which we first saw back in 2008; I was reminded of this technique after a brief discussion of neck training over on Google+. It's a very interesting series of neck bridge variations.

---

Over to Martin Rooney :

Good stuff.

Checking Out : Basic Anabolic Hypertrophy Training

Perfect.

We mentioned this one a couple of months ago, and you'll be pleased to know that Josh is currently using it for his own hypertrophy goals - full details shortly.

In the meantime, a quick look at what BAHT is and how to get it :

---

Josh Hewett's shared some fantastic information over the years - in the form of videos, articles and, well, just doing it. Good stuff.

Basic Anabolic Hypertrophy Trainingis a detailed guide to putting a little more muscle on your frame; regardless of your starting point. A summary of what works, why, and how to use it. If you're serious about getting bigger, this is an excellent place to start.

Best of all, it's absolutely free. Basic Anabolic Hypertrophy Training.

---

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 : Giving it Away (part I, part II)
  Scott Andrew Bird
  When you're upgrading your fitness equipment, what do you do with the old stuff?

  
  

• Looking At : Mar 23, 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 : Axle Zerchers from the Floor

Nice one Mike.

Gymchat 241 - Advanced Fat Loss : Losing the Last 10lbs (Vic Magary)

Fat loss. We outlined the basic idea in a recent Gymchat ( #231 ); what happens when progress slows down a little or stops altogether? How do you lose the last few pounds?
This week we'll be tackling this very question, detailing some of the advanced strategies that can really pay dividends in the quest for fat loss perfection. Taking things from 'very good' to 'exceptional'.

Joining us is Online Fitness Coach Vic Magary, 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 Vic and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Q&A (during the discussion itself).

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 : Online Fitness Coach Vic Magary, joined by Personal Trainer (and Strength Athlete) Josh Hewett
Topic : Advanced Fat Loss - Losing the Last 10lbs
When : Wednesday Mar 26, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, and ask questions, directly on the Event page. We'll also post the full video shortly after the Gymchat.

See you there.

Previously : In Gymchat 240 we discussed Periodization (with Strength Coach Karsten Jensen 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: Holding the Bar in the Front Squat

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 not so much 'How to Hold the Bar in the Front Squat' (though the article shows no fewer than 10 ways to do just that), as much as a simple demonstration that there are often many ways to achieve the same result in strength training. If what you're doing isn't working (or you simply don't enjoy it), try something else.

---

From the article Holding the Bar in the Front Squat :

If the Mike Boyle article on T-Nation has you considering the Front Squat, you may be mindful of just how awkward it can be to hold the bar. Like Zercher Squats, they're often overlooked simply due to the difficulty.

There are several ways to hold the bar for the Front Squat. If one method doesn't feel right, or your current flexibility or injury precludes it, try one of the others. It really is a great exercise.

Good stuff.

Re-Reading : The Anatomy of Stretching, Second Edition

Great book.

Although the paperback version first appeared a couple of years ago, the one I'm talking about here is the Kindle version of the Second Edition. Fantastic.


If you haven't read it before, check out the 'Look Inside' offering on the Amazon page. Suffice to say that it's one of the best books on stretching you'll ever see. Here's a piece from one of the reviews to help explain why :

Walker's book provides wonderful schematic drawings on how the muscles are involved at the very moment of each specific stretch. Unlike other stretching anatomy books, Walker's provides a specific itemization of how to do the exercise, what body part is affected, what injury it treats, what sport it's good for, and when to avoid the stretch if you have a particular injury. It's the best diagrammed text around.

Perfect.

---

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 : Checklists and Complex Problems
  Adam Stoffa
  A simple approach to solving complex problems, like designing a fitness program.

  
  

• Looking At : Mar 16, 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 : Handstand Pushups on Dip Bars

Nice one.

Gymchat 240 - Periodization (Karsten Jensen)

Periodization. It's quite possibly a term you've heard before, but what exactly is it? How did it start, and what's involved?
This week we'll be discussing this area in detail, answering all of the above and a whole lot more (we'll answer as many of your questions as we can - just jump in the Q&A, which'll appear during the discussion itself).

Taking us through the entire process is Strength Coach Karsten Jensen, joined by Personal Trainer (and Strength Athlete) Josh Hewett. Fantastic.

NB : In addition to the questions, we'd love to hear your comments & suggestions. If there's a particular area you'd like Karsten and Josh to address, just swing by the event page for this Gymchat and drop us a line.

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 Coach Karsten Jensen, joined by Personal Trainer (and Strength Athlete) Josh Hewett
Topic : Periodization
When : Wednesday Mar 19, 9:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, and ask questions, directly on the Event page. We'll also post the full video shortly after the Gymchat.

See you there.

Previously : In Gymchat 239 we discussed How to Get HUGE! (with Strongman and Strength Coach Craig Bongelli 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: Buying a Power Rack - Determining the width you'll need.

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 following a discussion I had over the weekend (I was helping a friend choose a power rack), and is a snippet from the article 'Buyers' Guide : the Power Rack'. Determining the width you'll need.

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Although the width of a barbell never changes (within one type, that is - standard bars are about a foot shorter than their Olympic counterparts), the width of racks vary from brand to brand. The rack's minimum width will depend largely on what you're going to do with it.

Sumo squats and rack pulls will take the most room; somewhere around 40" would be an absolute minimum, but your best bet is to measure your own squat (outside one foot to outside the other).

If you intend to bench press in the rack, or use the bench as a seat for other exercises (such as the overhead work I mentioned earlier), make sure the bench fits. If you're buying them both at the same time, great. Test them out.

One more thing to note with the bench inside the rack - if you plan to use dumbbells from the bench, make sure there's plenty of room to drop the dumbbells once they get heavy. Oh, and something to protect the floor (in the drop zone) is always a good idea - a couple of rubber mats will do nicely.

Good stuff.

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.

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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 : Evolution of Sandbag Training
  Josh Henkin
  Looking for something a little different?

  
  

• Looking At : Mar 9, 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 : Squat Battle - a Powerlifter, a Weightlifter, a Strongman and a Bodybuilder

Squatting your bodyweight - max reps in 5 minutes. Simple idea, great contest.

Gymchat 238 - 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 (during the discussion itself) and jump in the Q&A.

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.

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Details -

Who : Strength & Conditioning Coach Matt Palfrey, joined by Personal Trainer (and Strength Athlete) Josh Hewett
Topic : Fitness Business Strategies
When : Monday Mar 10, 9:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, and ask questions, directly on the Event page. We'll also post the full video shortly after the Gymchat.

See you there.

Gymchat 239 - How to Get HUGE! (Craig Bongelli)

Whether it's for strength, competition or aesthetics, how do you go about packing on a serious amount of muscle mass? Is it just a matter of 'eating everything in sight' and training hard?
This week we'll be discussing this area in detail, explaining exactly how to tackle your hypertrophy goals. What's possible, how long it takes and a whole lot more. Taking us through the entire process is Strongman and Strength Coach Craig Bongelli, 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 Craig and Josh to address, just swing by the event page for this Gymchat (during the discussion itself) and jump in the Q&A.

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 : Strongman and Strength Coach Craig Bongelli, joined by Personal Trainer (and Strength Athlete) Josh Hewett
Topic : How to Get HUGE!
When : Wednesday Mar 12, 9:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, and ask questions, directly on the Event page. We'll also post the full video shortly after the Gymchat.

See you there.

Previously : In Gymchat 237 we discussed Old-Time Strongman Training (with 'Physical Culture Renaissance Man' Logan Christopher 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: Use a Weight You Can Control

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

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The full quote is :

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

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

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

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

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

Re-Watching : Westside Dead Lift Secrets

I'd almost forgotten just how good this is. Superb information.

Before you ask - why now? A DVD that's more than a decade old?

It's one of the first videos I watched when I began training in earnest. There's a full review here.

I'm watching it again because I now have a decade of training under my belt, and some of the details described may be things I can only fully appreciate now. The thinking underlying the equipment used and the techniques discussed.

Westside Dead Lift Secrets. Love 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 :

• Gem From The Vault : Jaw Lifting - What, Why and How
  Ryan Pitts
  If the Gymchat last week got you fired up for a spot of Old-Time Strongman training, check this out. Ryan discusses Jaw Lifting.

  
  

• Looking At : Mar 2, 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 : Three Person Salmon Ladder Gaps

Looking for a serious Salmon Ladder challenge? Grab a couple of your training partners and have a go at this. Superb.

Gymchat 238 - 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 (during the discussion itself) and jump in the Q&A.

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, joined by Personal Trainer (and Strength Athlete) Josh Hewett
Topic : Fitness Business Strategies
When : Wednesday Mar 5, 9:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, and ask questions, directly on the Event page. We'll also post the full video shortly after the Gymchat.

See you there.

Previously : In Gymchat 237 we discussed Old-Time Strongman Training (with 'Physical Culture Renaissance Man' Logan Christopher 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: Beginner Neck-Building Program

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 obscenely strong Mike 'The Machine' Bruce, and is a snippet from his superb article Building A Neck Of Steel. Take a look.

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Neck work - whether you're a beginner, or have been training for years - doesn't need to be that complicated. And if you're new to the area of neck strengthening, this is a great place to start.

Over to Mike :

Now that's a neck harness lift.

Following is a beginner program to help get you started from Pencil Neck to Neck of Steel.

• Neck Curls on a flat bench with weight 1-2 sets of 20-30 repetitions
• Neck Harness work [same as above]
• Side of Neck on a flat bench [same as above]

Do this every other day for the first month. Then you can increase the workload to every day you train. Or increase the weighted repetitions to 5 sets of 50 repetitions. Once you can attain 100 straight repetitions in the 3 exercises then it is time to increase the weight.

Good stuff.

Re-Reading : Görner the Mighty

This is one of the books that Logan mentioned in the Gymchat last week - Görner the Mighty. Good stuff.

Although I was lucky enough to read the original book many years ago, I'm extremely keen to dive in to this version - the 2012 reprint - as soon as possible. I suspect that things will look quite different now; after training for a number of years.

Görner the Mighty.

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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.