This Week on Straight to the Bar

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

• Gem From The Vault : Straight to the Grip Contest Part V - The No-Sets
  'Napalm' Jedd Johnson
  This is part of Jedd's brilliant Straight to the Grip Contest series, looking specifically at the No-Set Techniques. Love it.

  
  

• Looking At : Oct 6, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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

Video : DIY Finger Exerciser (TTK)

A home-made TTK (Titan's Telegraph Key). Nice one Ross.

Incidentally, if you've never used one of these before, here's how.

Gymchats

This week we've got not just one, but three incredible Gymchats lined up for you. If you love talking about training as much as we do, you'll understand why.

A few details :

Gymchat 216 - Fat Loss Nutrition (with Ryan Phillips)

Fat Loss. How exactly do you go about things, and what can you expect? How do you move from the 'physical transformation' to the 'keeping it off' stage?

This week we'll be covering this area in depth, with Fat Loss Expert Ryan Phillips and Strongman & Personal Trainer Josh Hewett. If you've got questions, just swing by the event page for this Gymchat (during the discussion itself). Details below.


Details -

Who : Fat Loss Expert Ryan Phillips and Strongman & Personal Trainer Josh Hewett
Topic : Fat Loss Nutrition
When : Monday Oct 7, 9am 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 217 - Underground Strength Training (Zach Even-Esh)

When it comes to a no-nonsense training approach, it's fair to sat that Zach Even-Esh walks the walk. His Underground Strength Gym is filled with ropes, sleds and thick-handled equipment of all types. An incredible place.

This week we're discussing this 'Underground Strength' approach to training. Why he does what he does, what works and how to incorporate these ideas into your own training.

Joining Zach is Strongman & Personal Trainer Josh Hewett - also a huge proponent of the no-nonsense training approach. If you've got questions for Zach & Josh, just swing by the event page for this Gymchat (during the discussion itself). Details below.


Details -

Who : Strength Coach Zach Even-Esh and Strongman & Personal Trainer Josh Hewett
Topic : Underground Strength Training
When : Monday Oct 9, 9pm 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.

Gymchat 218 - Alternative Approaches to Exercise Prescription (Matthew Palfrey)

Your exercise routine. Which elements are set in stone, and which can simply be swapped for an alternative? And how exactly do you know what that alternative could - and should - be?

Diving in to this fascinating area is Strength Coach Matthew Palfrey, together with Strongman & Personal Trainer Josh Hewett. If you've got questions for Matt & Josh, just swing by the event page for this Gymchat (during the discussion itself). Details below.


Details -

Who : Strength Coach Matthew Palfrey and Strongman & Personal Trainer Josh Hewett
Topic : Alternative Approaches to Exercise Prescription
When : Monday Oct 10, 8am 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.

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Previously : Last week we held Gymchat 215 - The Health, Fitness, & Fat Loss Benefits of GARLIC (with Josh Hewett and Kurtis Frank). Great discussion.

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

---

Coming Up : In upcoming Gymchats we'll be talking to Mike 'The Machine' Bruce, Al Kavadlo and many, many others. Full details shortly.

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

Tip of the Week: Returning to Heavy Training - Inspecting the Equipment

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 an answer to the question 'If you're using your old gear, how do you test things to make sure they're still safe and working correctly?', directed at Vic Magary during the Heavy Training after a Break Gymchat. A great discussion.

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"I think the most important thing to inspect would be the J-cups where you set the bar. Also simply taking a wrench to all of the bolts of a rack to make sure they are good and tight. Depending on the type, you may want to double check the collars. I'd think the barbell and plates would be fine even after a few years as long as they were subject to normal conditions."

Good stuff.

Re-Reading : Upgraded Chef - 12 Core Recipes to Supercharge Your Body & Brain

This is a very interesting book that we first looked at a year ago now. If you missed the discussion the first time around, here's a quick recap :

This looks great.

I've been intrigued by Dave's work for a while now (he's at bulletproofexec.com if you'd like to check it out), and am really keen to dive in to this one. The latest incarnation of the Upgraded Chef ebook.

The book outlines his own philosophy when it comes to nutrition. The reviews on Amazon describe it well; here's a sample :

This book is meant for people who want to learn to cook with less toxins in less time and to eat a Bulletproof (or better-than-paleo) diet. It is not a self-upgrade manual; it's a cookbook for people who want to use healthy cooking techniques to upgrade the way their body works.

Good stuff.


NB : I'd love to hear your thoughts on this one - he certainly has some interesting ideas. What do you think of Dave's approach overall?

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Quick update on the Lift the Blob package we mentioned recently - fantastic collection.

I'd love to hear how you go with it, when it comes to tackling this challenging feat you really can't go past Lift the Blob. Superb.

This Week on Straight to the Bar

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

• Gem From The Vault : The Zercher Squat
  Scott Andrew Bird
  Unusual, challenging and extremely effective. Love it.

  
  

• Looking At : Sep 29, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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

Video : Creating an Outdoor Sledgehammer Station

Very good explanation of an outdoor sledgehammer setup. Nice one Ross.

Gymchat 215 - The Health, Fitness, & Fat Loss Benefits of GARLIC (with Kurtis Frank)

As you saw in the Gymchat last week, we talk a great deal about supplementation on Straight to the Bar. To assist with strength gains, fat loss, recovery and a whole lot more.

This time we're taking a close look at one product in particular - garlic. When to have it in the form of food, and when to take it in pill form; mechanisms of action ( mainly hydrogen sulphide signalling ); potential benefits to body composition and of course the various research surrounding it.

Helping us uncover this fascinating topic is Examine.com's own Kurtis Frank, joined by Strongman & Personal Trainer Josh Hewett. Details below.

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Details -

Who : Nutritionist Kurtis Frank and Strongman & Personal Trainer Josh Hewett
Topic : The Health, Fitness, & Fat Loss Benefits of GARLIC
When : Wednesday Oct 2, 9pm EST
How : Watch the live stream over on the main site. We'll also post the full video shortly after the Gymchat.

See you there.

---

Previously : Last week we held Gymchat 214 - How to Create an Effective Supplement Stack (with Josh Hewett and Paul Teixeira). Great discussion.

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

---

Coming Up : In upcoming Gymchats we'll be talking to Zach Even-Esh, Mike 'The Machine' Bruce, Al Kavadlo and many, many others. Full details shortly.

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

Tip of the Week: The Benefits of Getting Your Shoes Fitted (Rather Than Fitting Them Yourself)

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 were a number of great points raised in Gymchat 185 - Training for Marathons & Triathlons, including this suggestion from Chas. There are real benefits to having your shoes fitted, rather than simply picking the ones you think will work well.

Well said.

Checking Out : Deadlift Domination

This looks great.

As with Deadlift Dynamite, this is an insight into Andy Bolton's own deadlift training - in the form of an 8 week training plan. The premise - increasing volume for a short period, focusing exclusively on strength gains - is interesting indeed. Definitely one to check out.

Andy Bolton's Deadlift Domination.

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Quick update on the Lift the Blob book we mentioned last week - looks fantastic.

We'll be posting full details over on the blog shortly. In the meantime, a brief video to help explain the blob's fascinating history :

Good stuff.

This Week on Straight to the Bar

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

• Gem From The Vault : Visualisation
  Scott Andrew Bird
  See it before you lift it.

  
  

• Looking At : Sep 22, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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

Video : 1,325 reps 16kg Kettlebell Snatch (1 set)

Nice one Rob.

Gymchat 214 - How to Create an Effective Supplement Stack (with Paul Teixeira)

It's fair to say that my diet's changed an enormous amount over the years. As has my thinking on supplementation.

If you're wondering what you should be taking, when and - perhaps most importantly - how to put them together in a way that will actually help you reach your goals - then make sure you join us for this one. Bodybuilder Paul Teixeira talks to Strongman & Personal Trainer Josh Hewett. Details below.

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Details -

Who : Bodybuilder Paul Teixeira and Strongman & Personal Trainer Josh Hewett
Topic : How to Create an Effective Supplement Stack
When : Wednesday Sep 25, 9pm EST
How : Watch the live stream over on the main site. We'll also post the full video shortly after the Gymchat.

See you there.

---

Previously : Last week we held Gymchat 213, a roundtable discussion looking at How to get BIGGER and STRONGER. Great discussion.

On the panel were Josh Hewett, Suneet Sebastian, Louis Farone, Paul Marsland and Jason Paris. If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

---

Coming Up : In upcoming Gymchats we'll be talking to Zach Even-Esh, Mike 'The Machine' Bruce, Al Kavadlo and many, many others. Full details in the in the Strength & Fitness Newsletter.

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

Tip of the Week: The Stages of Workout Nutrition

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 a brief look at the major stages of workout nutrition, and their goals. A bit of fine-tuning here can go a long way indeed.

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From Gymchat 133 - Workout Nutrition :

Kurtis Frank.

Any meal can contribute to a workout (glycogen replenishment mostly), but generally workout nutrition is broken into three segments. The pre-workout, the intra-workout (optional dependent on goals), and the post-workout.

Pre-workout is literally just a meal you eat before you hit the gym. It holds more importance than other meals (say, breakfast if you train in the PM) since the nutrients you ingest at this meal will still be floating around in your blood when it comes time for a workout.

Intra-workout is typically something you bring to the gym to sip on, and where stuff typically gets all fancy with supplementation and is the area most people like to talk about. (This includes post-workout shakes consumed immediately after training)

Post-workout is when you get home and make a nice meal. There are typically higher rates of muscular metabolism and generally more metabolic direction to muscle and away from fat mass (compared to other meals). So nutrients post workout tend to be put to better fates than other meals.

Good stuff.

Looking Forward To : Lift the Blob

This sounds superb.

We'll post full details during the week, but suffice to say that if grip's your thing, this is one you'll want. A guide on lifting this challenging beast, written by none other than 'Napalm' Jedd Johnson.

Fantastic.

---

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

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

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

This Week on Straight to the Bar

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

• Gem From the Vault : Heavy Sandbag Training (Part I)
  Michael Amos
  Building the Sandbags.

  
  

• Looking At : Sep 15, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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

Video : Tire (Tyre) Flip Technique & Alternatives

Nice one Josh.

Gymchat 212 - How to Gain Muscle (with Conor Kelly)

No matter what your goals are, at some point you're going to be thinking of hypertrophy. Packing on a bit of muscle.

How exactly do you go about doing that?

This week we're going to be focusing on this very area - 'Hypertrophy 101' if you like. Helping us is Physique Transformation Coach Conor Kelly, together with Strongman & Personal Trainer Josh Hewett. If you've got questions, add them to the Google Doc. Details below.

---

Details -

Who : Physique Transformation Coach Conor Kelly, together with Strongman & Personal Trainer Josh Hewett
Topic : How to Gain Muscle
When : Wednesday Sep 18, 9pm EST
Questions : Post them here (please add your name if you'd like us to credit you on the show)
URL : We'll be posting this shortly - both on the blog and in the Straight to the Bar Community on Google+.
How : Watch the live stream, or join us on the hangout. Here are the details.

See you there.

---

Previously : Last week we held the first of the Gymchat Roundtables, looking at Training Approaches. Great discussion.

On the panel were Josh Hewett, Adam Klymkiw, Jason Paris, Chris Lutz and Kurtis Frank. And if you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

---

Coming Up : In upcoming Gymchats we'll be talking to Zach Even-Esh, Mike 'The Machine' Bruce, Al Kavadlo and many, many others. Get your questions ready.

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

Tip of the Week: 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.

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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.

New Guide : Creating a Home Gym

We received some great feedback following the Setting Up a Home Gym Gymchat (if you haven't seen it yet, the video's here). Cheers for that - greatly appreciated. Thanks.
A new page has been added to the 'Guides' area, The Straight to the Bar Guide to Planning, Designing & Building Your Own Home Gym. Would love to hear what you think.

And thanks again, these discussions are fantastic.

Incidentally, if you'd like to take part in an upcoming Gymchat, just drop Josh a line. You'll find him on Google+.

---

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

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

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

This Week on Straight to the Bar

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

• Gem From the Vault : Pull Like A Strongman
  Max Misch
  Time to lift heavy.

  
  

• Looking At : Sep 8, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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

Video : 3 Quick Tips For The Stiff Legged Deadlift

Nice one Jon.

The Gymchat Roundtables

As you may have seen on Google+, we've been fortunate enough to add a new member to the Gymchats team : Josh 'Do It With Hewett' Hewett. Josh will be one of the hosts of the show, and is currently scheduling various fitness professionals for upcoming episodes.

First up - 'Training Approaches'. Why everyone does what they do, when and how. If you'd like to be on the panel, just drop Josh a line. You can find him on Google+ :

And thanks Josh. Welcome.

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Details -

Who : We'll be announcing the panel shortly. If you'd like to be a part of it, just drop Josh a line.
Topic : Training Approaches
When : Wednesday Sep 11, 9pm EST
Questions : Post them here (please add your name if you'd like us to credit you on the show)
URL : We'll be posting this shortly - both on the blog and in the Straight to the Bar Community on Google+.
How : Watch the live stream, or join us on the hangout. Here are the details.

See you there.

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Coming Up : In upcoming Gymchats we'll be discussing Rope Training, Strength Sports in the Media and the Fitness Education in Schools. Get your questions ready.


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

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If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can send us a message privately here, or swing by our Community site on Google+. Look forward to hearing from you.

Tip of the Week: Build Your Own Tire Sled

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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A tyre (or tire if you prefer) sled is a beautiful thing.
If you're considering adding a little sled work to your routines, but haven't tried it before, this is a great way to see if you like it. What's more, it's an incredibly quick (and easy, and cheap) DIY project. Well worth diving in to.

Matt explains the overall process in his article DIY : How to Build Your Own Tire Sled, but the video below - showing the sled in action - will give you the general idea.

Good fun.

New Guide : Creating a Home Gym

We received some great feedback following the Setting Up a Home Gym Gymchat (if you haven't seen it yet, the video's here). Cheers for that - greatly appreciated. Thanks.
A new page has been added to the 'Guides' area, The Straight to the Bar Guide to Planning, Designing & Building Your Own Home Gym. Would love to hear what you think.

And thanks again, these discussions are fantastic.

Incidentally, if you'd like to take part in an upcoming Gymchat, just drop Josh a line. You'll find him on Google+.

---

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

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

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

This Week on Straight to the Bar

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

• Transformation Techniques (with Jason Paris)
  Jason Paris
  If a physical transformation is one of your goals, check this out. Fantastic series.

  
  

• Looking At : Sep 1, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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

Video : Deadlifting the 78k and 64k Inch Dumbbells Together

Love it. Nice one David.

Gymchat 211 - Training Approaches (Roundtable)

This week we'll be holding the first of the Gymchat Roundtables. Group discussions featuring a number of fitness professionals and competitive athletes.

First up - 'Training Approaches'. Why everyone does what they do, when and how. Love it.

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Details -

Who : Kirk Fontaine, Josh Hewett, Matt Palfrey, Jason Paris
Topic : Training Approaches
When : Wednesday Sep 4, 9pm EST
Questions : Post them here (please add your name if you'd like us to credit you on the show)
URL : We'll be posting this shortly - both on the blog and in the Straight to the Bar Community on Google+.
How : Here are the details. And if you'd like to join us on the hangout, just drop Kirk a line. Cheers.

See you there.

---

Previously : In Gymchat 209 we talked about 'Setting Up a Home Gym', with Strongman Josh Hewett and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the broadcast, the video is available over on Kirk's Youtube Channel. That's also the best place to subscribe to the videos directly, and to see previous discussions.

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If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can send us a message privately here, or swing by our Community site on Google+. Look forward to hearing from you.

Tip of the Week: Become a Morning Person

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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A study published in the American Psychological Association journal 'Emotion' suggested that - at least anecdotally - there may be both happiness and health benefits to getting up early.

As I switched to being an early riser fairly recently (after 40+ years of being a self-confessed night owl), I've noticed a similar change myself. And in our conversations on Google+, Louis George helped explain exactly why :

Our evolution makes us more suited to the "lark" type behavior. The circadian rhythm is based on the pattern of day and night. Fighting it continually, with shift work and personal preferences usually ends badly.

More than behavior patterns, or being organised, I feel, the damage done to hormonal regulation by poor sleep is a bigger factor.

Good stuff.

Checking Out : AtLarge Nutrition Gold Membership

This looks great.
In the same vein as something like Amazon Prime, AtLarge Nutrition is now offering a discount on everything you buy, for a fixed fee. In this case it's a 20% discount for only $75.

If you find yourself buying the AtLarge powders and supplements on a regular basis - and they're highly recommended, well worth checking out - then this is a no-brainer. Definitely worth doing.

The AtLarge Nutrition Gold Membership.

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

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

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

New Guide : Creating a Home Gym

We received some great feedback following the Setting Up a Home Gym Gymchat (if you haven't seen it yet, the video's here). Cheers for that - greatly appreciated. Thanks.
A new page has been added to the 'Guides' area, The Straight to the Bar Guide to Planning, Designing & Building Your Own Home Gym. Would love to hear what you think.

And thanks again, these discussions are fantastic.

Incidentally, if you'd like to take part in an upcoming Gymchat, just drop Kirk a line. You'll find him on Google+.

This Week on Straight to the Bar

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

• Gem From the Vault : The Demise of Monkey Bars
  Scott Andrew Bird
  What are your local parks like?

  
  

• Looking At : Aug 25, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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

Video : Isometric Barbell Bottom Squat Holds

Brilliantly simple. Nice one Nick.

Gymchat 210 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly; here are the various ways to watch/join in.

However you take part, enjoy.

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Details -

Who : TBA
Topic : TBA
When : Wednesday Aug 28, 9pm EST
URL : We'll be announcing this shortly - both on the blog and in the Straight to the Bar Community on Google+.
How : Here are the details. Alternately, just mention to Kirk that you'd like to join us, and he'll help you get set up.

See you there.

---

Coming Up : In a couple of weeks (Sep 4th to be exact) we'll be holding the first of the Gymchat Roundtables. A group discussion featuring a number of fitness professionals and competitive athletes.

The topic will be 'Training Approaches' - why everyone does what they do, when and how. Love it.


Details shortly, but a quick invitation in the meantime : are there any specific questions you'd like everyone to address, or areas you'd like them to talk about? Just leave a comment or two on the Google Doc for this particular discussion. Cheers.

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If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can send us a message privately here, or swing by our Community site on Google+. Look forward to hearing from you.

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.

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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.

New Guide : Creating a Home Gym

We received some great feedback following the Setting Up a Home Gym Gymchat (if you haven't seen it yet, the video's here). Cheers for that - greatly appreciated. Thanks.
A new page has been added to the 'Guides' area, The Straight to the Bar Guide to Planning, Designing & Building Your Own Home Gym. Would love to hear what you think.

And thanks again, these discussions are fantastic.

Incidentally, if you'd like to take part in an upcoming Gymchat, just drop Kirk a line. You'll find him on Google+.

---

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

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

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

This Week on Straight to the Bar

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

• Gem From the Vault : Nails : Converting Imperial to Metric
  Scott Andrew Bird
  Love bending things? Live in a part of the world where the metric system reigns supreme? Same here.

  
  

• Looking At : Aug 18, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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

Video : Going from Beginner to Advanced

Very interesting look at how training changes over time. Nice one Dan.

Gymchat 210 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly; here are the various ways to watch/join in.

However you take part, enjoy.

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Details -

Who : TBA
Topic : TBA
When : Wednesday Aug 21, 9pm EST
URL : We'll be announcing this shortly - both on the blog and in the Straight to the Bar Community on Google+.
How : Here are the details. Alternately, just mention to Kirk that you'd like to join us, and he'll help you get set up.

See you there.

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Previously : In Gymchat 209 we talked about 'Setting up a Home Gym', with Strength Athlete Josh Hewett and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the show, the video is available over on Kirk's Youtube Channel. That's also the best place to subscribe to the videos directly, and to see previous discussions.

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If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can send us a message privately here, or swing by our Community site on Google+. Look forward to hearing from you.

Tip of the Week: Maximising 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.

This tip comes to us from Synergy Athletic's Joe Hashey, and shares some simple ways to ensure you get the most from your training sessions.

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From the article 5 Ways to Maximize Your Workout :

Whether your time is devoted to your family, a career or anything inbetween, chances are your schedule is pretty-well full. Wasting time in the gym simply isn't an option.

Here are a couple of tips to make the most out of that invaluable gym-time.

• Monitor Rest Periods.

  
  In order to achieve your goals, you should be aware of a proper rest period. Also, the rest period should vary according to your objectives. Not only will this save you time, but it will make your workout more effective.



• Be Creative With Conditioning

  
  Many people are looking "to get in better shape." This doesn't have to mean trotting away the hours on a treadmill. You can lift AND condition on the same days. Since we are focused on athlete training, strength development is important, however it won't go far if the person is always fatigued. During pre season preparation, we include things like 6 x 30 yard hills, DB circuits, rope battling, and sledgehammer conditioning. Often, these exercises only take 10-12 minutes to perform at a high intensity.

These are general principles that can be adapted to fit your training goals. For example, my rest periods on maximal effort lifts are longer than on repetition and supplemental exercises. That doesn't mean I shouldn't pay attention to time, it just means I need to adapt the rest period to meet my goals.

With everything on your plate, your training session should be well paced and planned to be efficient and maximize results! Remember, make corrections, not excuses.

Good stuff.

New Guide : Creating a Home Gym

We received some great feedback following last week's Gymchat (if you haven't seen it yet, the video's here). Cheers for that - greatly appreciated. Thanks.
A new page has been added to the 'Guides' area, The Straight to the Bar Guide to Planning, Designing & Building Your Own Home Gym. Would love to hear what you think.

And thanks again, these discussions are fantastic.

Incidentally, if you'd like to take part in an upcoming Gymchat, just drop Kirk a line. You'll find him on Google+.

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

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

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

This Week on Straight to the Bar

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

• Gem From the Vault : Bars, Plates, Hooks and Collars
  Scott Andrew Bird
  We'll certainly be going into this in detail in this week's Gymchat (details below), but suffice to say, this will help explain what the various types are all about. Great when you're buying second-hand gear.

  
  

• Looking At : Aug 11, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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

Video : 555 lb Partial Jefferson Deadlift

Remember the Jefferson Deadlift? Great thing.

Here's the rack-pull version in action. Nice one Logan.

Gymchat 209 - Setting up a Home Gym (with Josh Hewett)

The Home Gym. If you're just getting started, training at home may be the perfect option : the ability to do what you want, when you want; without anyone looking on.
So where do you start - what do you need in terms of space/budget/equipment etc? Should you buy new stuff, second-hand or make your own? Do you miss out on anything by training at home, rather than in a commercial gym somewhere? Helping us tackle this one is Strongman Josh Hewett, alongside Personal Trainer Kirk Fontaine. If you'd like to ask a question or share your own love of training at home, join us on the Hangout. Details below.
Details -

Who : Strongman Josh Hewett, Personal Trainer Kirk Fontaine and You
Topic : Setting up a Home Gym
When : Wed Aug 14, 9pm EST (here's how to find out when that is in your timezone)
URL : We'll be announcing this shortly - both on the blog and in the Straight to the Bar Community on Google+.
How : Here are the details. Alternately, just mention to Kirk that you'd like to join us, and he'll help you get set up.

See you there.

Previously : In Gymchat 207 we talked about 'Body Transformation', with Strength and Conditioning Coach Jason Paris and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the broadcast, the video is available over on Kirk's Youtube Channel. That's also the best place to subscribe to the videos directly, and to see previous discussions.

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If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can send us a message privately here, or swing by our Community site on Google+. Look forward to hearing from you.

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.

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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.

Checking Out : The Sports Gene

This looks great, and the subtitle alone - Inside the Science of Extraordinary Athletic Performance - will explain why. Love it.

I'll post a full review when it arrives; in the meantime, here's a quick snippet from Amazon to help explain what it's all about :

David Epstein delivers an interesting and impressive narrative, through extensive research on sports and genetics. The author highlights what makes a successful athlete, and how to obtain excellence to become one of the elite. The stories and interviews are thought-provoking, and inspiring. This insightful account is a must-read not only for athletes, but coaches, and parents as well. Of all the sports information I've read in books about athletes, this one is a golden gem on this topic. The science behind an athlete's performance is covered to a great extent, and the more you read, the more interesting it becomes. Informative, and educational. Highly recommended!

The Sports Gene. Looks great.

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

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

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

This Week on Straight to the Bar

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

• Gem From the Vault : Glossary - Strength Training Equipment
  Scott Andrew Bird
  If you've been training for a while, you probably already know what everything does. However, if you've just started (or are setting up a home gym for the first time), take a look at this. a basic list explaining what's what.

  
  

• Looking At : Aug 4, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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

Video : Handstand - Banana vs Straight Form

Nice one guys.

Gymchat 208 - How Do You...V

One of the many fascinating aspects of strength-training is that everyone has a slightly different approach; based on their own goals, available equipment and information. Love it.
This week we'll be returning to our discussion on training approaches, focusing on the many aspects of fitness that accompany the lifting itself. What's your current diet like, and do you take any supplements? What sort of music do you listen to whilst training, or do you prefer to lift in silence? Other than getting a good nights' sleep, how do you recover after a heavy session?

However you train, we'd love to hear about it. Join us for part five of the incredible How Do You ... series. Fantastic.

Helping keep us on track is Personal Trainer Kirk Fontaine. If you love talking about training (particularly the way you do things), join us on the Hangout. Details below.


Details -

Who : Personal Trainer Kirk Fontaine and You
Topic : How Do You...V
When : Wed Aug 7, 9pm EST (here's how to find out when that is in your timezone)
URL : We'll be announcing this shortly - both on the blog and in the Straight to the Bar Community on Google+.
How : Here are the details. Alternately, just mention to Kirk that you'd like to join us, and he'll help you get set up.

See you there.

Previously : In Gymchat 207 we talked about 'Body Transformation', with Strength and Conditioning Coach Jason Paris and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the broadcast, the video is available over on Kirk's Youtube Channel. That's also the best place to subscribe to the videos directly, and to see previous discussions.

---

If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can send us a message privately here, or swing by our Community site on Google+. Look forward to hearing from you.

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.

Checking Out : 50% Off Dragon Door Kettlebells

Perfectly timed.

If you find yourself about to grab an extra kettlebell or three, now is a great time to do it. I'm looking to do the same thing myself, and I just noticed a one-day sale over on the Dragon Door Facebook page.

Beautiful.

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

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

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