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 :

• Conor's Corner : Hockey Training with Bands - The Band Push-Up
  Conor Doherty
  Another great way to put bands to work - no matter where you are.

  
  

• Looking At : Mar 17, 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 : 40 Incredible Kettlebell Exercises

Here's a great way to see what's possible with a kettlebell. Nice one Srdjan.

Gymchat 200 - Beginning Powerlifting

How do you enter the world of Powerlifting - move from 'training hard' to competing? How do you find the meets, and what can you expect when you get there?
This week we'll be discussing the ins and outs of this change with serious fan of the iron Chadwick Haines (aka Horse From Hell), who's recently made the transition himself. Joining Chad (and keeping us all on track) is Personal Trainer Kirk Fontaine. Should be a great one - see you there.

NB : If this is the first time you're joining us for one of the Video Gymchats, welcome. There are three basic ways to watch this (depending on whether you want to join us on the Hangout and ask a question or two, or just sit back and take it all in) - full details here. However you like to do it, we've got you covered.

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Details -

Who : Beginning Powerlifting
Topic : Beginning Powerlifting
When : Wednesday Mar 20, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

See you there.

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Previously : In Gymchat 199 we talked about 'Stretching & Warming Up', with Certified Athletic Trainer Conor Doherty 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: 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.

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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.

Checking Out : The Anatomy of Stretching, Second Edition

This looks great.

Although the paperback version first appeared a couple of years ago, the one I'm currently waiting for is the Kindle version of the Second Edition. Comes out March 26th.

There's a 'Look Inside' offering on the Amazon page so you can check it out, but 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.

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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 :

• Conor's Corner : Hockey Training with Bands - Overhead Band Squat
  Conor Doherty
  A great way to get started with bands.

  
  

• Looking At : Mar 10, 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 : How do you reduce the swelling - and should you?

Quite a long video (about 25min), but a fascinating look at the subject of inflammation. To ice, or not to ice?

Cheers Kelly.

Gymchat 200 - 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 Mar 13, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

Previously : In Gymchat 199 we talked about 'Stretching & Warming Up', with Certified Athletic Trainer Conor Doherty 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: 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.

Checking Out : Carlson Labs Fish Oil

Looks great.

Over on the Renaissance Fitness site, Derek took a look at the Carlson Labs brand of fish oil. Here's are a couple of brief pieces to give you an idea :

Omega-3s reduce inflammation and pain from physical training, boost brain power and metabolism, reduce stress, lubricate joints, and lower body fat using doses as high as 6,000 mg.

Fish oil should contain plenty of Omega-3s. Carlson's Super Omega-3 Gems contain a combined 500 mg of EPA and DHA per serving from 100% Norwegian-quality deep, cold water fish like salmon, tuna, mackerel, herring, lake-trout and sardines. That's double the recommended minimum dose of 250 mg!

And for the full review, head over here. Good stuff.

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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 :

• Conor's Corner : Hockey Training with the Overloaded Trap Bar Deadlift
  Conor Doherty
  The next phase of your trap bar training.

  
  

• Looking At : Mar 3, 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 : Front Lever on Door Ledge

Up for a challenge? How about a front lever on a doorframe. Nice one.

Gymchat 199 - Stretching & Warming Up (with Conor Doherty)

Stretching and Warming Up. We all know we should be doing some, but when? How? And perhaps most important : does it actually help?
This week we're going to discuss the various ways to get your stretch on, how to warm up and why you might want to do a little of both. Helping us explore this fascinating topic is none other than Certified Athletic Trainer Conor Doherty. Fantastic.

NB : I'm very keen to hear both Conor's thinking on these areas, and yours. If you've got questions or opinions on stretching or warming up, join us on the Hangout. Here's how.

---

Details -

Who : Certified Athletic Trainer Conor Doherty, Personal Trainer Kirk Fontaine and You
Topic : Stretching & Warming Up
When : Friday Mar 8, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

Previously : In Gymchat 198 we talked about 'The Science of Muscle Growth', with Chemist & Personal Trainer Kevin Stock 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: 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.

Checking Out : Kung Fu TV Series Flashback - Behind the Scenes With David Carradine

Great read.
This is a reprint of a 1974 interview with Carradine (the time he was in the TV series 'Kung Fu'), that initially appeared in Fighting Stars magazine. If you watched the original series, this is a fantastic walk down memory lane.

Grab it (free) here.

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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 just as soon as they're available. 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 :

• Conor's Corner : Trap Bar Deadlifts
  Conor Doherty
  A brief introduction to this wonderful exercise.

  
  

• Looking At : Feb 24, 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 : 1st Griptopz Champs - Susana Ferreira

A spot of video from the first Griptopz Championships. Nice one.

Gymchat 198 - The Science of Muscle Growth (with Kevin Stock)

How do you grow muscle in the healthiest, strongest and fastest way possible? Whether that's for strength, size & shape or simply because it makes everything you do just that little bit easier?

This week we're going to be talking about the science of muscle growth; what to do, when and how often. Helping us tackle this one is Chemist & Personal Trainer Kevin Stock, Personal Trainer Kirk Fontaine and You. Should be a great one.

NB : I'm very keen to hear both Kevin's thinking on these areas, and yours. If you've got questions or opinions on body composition and muscle growth, join us on the Hangout. Here's how.

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Details -

Who : Chemist & Personal Trainer Kevin Stock, Personal Trainer Kirk Fontaine and You
Topic : The Science of Muscle Growth
When : Wednesday Feb 27, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

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Previously : In Gymchat 195 we talked about 'Fitness Over 40', with Corporate Trainer Kevin Redman and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the broadcast, the full 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: 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.

Checking Out : GripTopz LeverTop

This looks fantastic.
The above video reminded me of just how many GripTopz variations there are, including the superb LeverTop. The video will give you a good idea of how it works, and a snippet from David Horne's rules page will give you an idea of how brutal this thing can be :

This event is a test of wrist and pronator strength.

Start by kneeling down beside the apparatus.
Grasp the handle only, with one hand, in an underhand grip with the thumb side closer to the loading pin.

You have to start the lift with your elbow tip touching the thigh top as you kneel on the floor. This keeps you from dropping the elbow too low. The lift is started with the forearm approximately parallel to the floor.

The apparatus is lifted in this style until the mark (at 6.5" from the floor) reaches or goes above the horizontal bar placed at 16.5", measured from the underside of the bar to the floor. This allows a 10" lift.

At this height, the forearm still has to be parallel to the floor, and the referee will now tell you that the height is achieved. After this you will hold the weight, with the arm parallel to the floor for 2 seconds. So the referee will say "height, one, down". Taking two seconds from the word height to the word down. This is a strict lift. If the arm doesn't stay parallel then it is a failed lift.

Superb. The GripTopz LeverTop.

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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 just as soon as they're available. 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 :

• Conor's Corner : Sport Specific Exercises
  Conor Doherty
  Do they exist?

  
  

• Looking At : Feb 17, 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 : The Good, the Bad, and the Ugly - One Arm Handstand Work Winter 2013

Good stuff Jim. It's great to see a progression like that.

Gymchat 198 - 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 Feb 20, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

Previously : In Gymchat 195 we talked about 'Fitness Over 40', with Corporate Trainer Kevin Redman and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the broadcast, the full 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: Using (and Making) a Fat Bar

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 Max Shank, in the form of a video from the article The Fat Bar. Take a look.

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This video shows the bar in action. To read how it helps, and how to make one; head over to the article The Fat Bar. Nice one.

Over to Max :

Good stuff.

Checking Out : The Concise Book of Muscles, Second Edition [Kindle Edition]

Really looking forward to this.
This is the Kindle edition of the superb The Concise Book of Muscles; essential reading for anyone interested in anatomy at any level. One of my favourite books on the subject.

If you're keen to check it out, take a look through the preview on the main page (it's from the paperback version, but the content's the same). Dive in.

The only downside - you'll have to wait until next month to buy it. Fortunately it's worth every second of that.

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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 just as soon as they're available. 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 :

• Conor's Corner : Importance of Hip and Thoracic Spine Mobility For Hockey
  Conor Doherty
  Reduce Injuries, Improve Skills.

  
  

• Looking At : Feb 10, 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 : Club Warmup

Ready to warm up your shoulders, elbows and wrists? Grab a pair of clubs.

Nice one.

Gymchat 197 - Stretching & Warming Up (with Conor Doherty)

Stretching and Warming Up. We all know we should be doing some, but when? How? And perhaps most important : does it actually help?

This week we're going to discuss the various ways to get your stretch on, how to warm up and why you might want to do a little of both. Helping us explore this fascinating topic is none other than Certified Athletic Trainer Conor Doherty. Fantastic.

NB : I'm very keen to hear both Conor's thinking on these areas, and yours. If you've got questions or opinions on stretching or warming up, join us on the Hangout. Here's how.

---

Details -

Who : Certified Athletic Trainer Conor Doherty, Personal Trainer Kirk Fontaine and you.
Topic : Stretching & Warming Up
When : Friday Feb 15, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

Previously : In Gymchat 195 we talked about 'Fitness Over 40', with Corporate Trainer Kevin Redman and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the broadcast, the full 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: Steel Bending Benefits - Increased Neural Strength

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 'Unbreakable' Adam Glass' superb article Why Bend Steel?; and looks at just one of the great benefits of a regular dose of steel bending. Increased Neural Strength.

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Over to Adam :

First benefit is to your neural strength: Steel bending is an exceptional way to build your single unit application of tension. What I mean is this - you have to tense and load every muscle in your body, take out all "leakages", brace everything together and direct it through you hands with a sniper's precise angle. If you get sloppy punching on the nails ends, you will hurt yourself. You could possibly punch yourself in the face, roll your hands out of the groove, stab yourself, or any other combination of less desirable outcomes. This activity will turn your wrist to stone. Your ability to direct power will be significantly increased. This will directly carry over to any other strength-skill you currently have. The way I load up to bend a Huge Stainless Steel Bastard is exactly the same feeling as when I load up to pull a max dead, to press a 48kg bell, or to slam an axe through a log. It adds a critical power appliance to your "strength skill tool box".

This increase in strength and power naturally will carry over to an increase in your endurance. Anyone who has bent a nail will tell you the first time they bent it was so tiring. I have watched people sweat bullets bending their first respectable nail. As time goes on you gain huge reserves of power. A personal testament to this level of power for me was October 2007 when I bent 150 60D nails in one hour using the double under (DU) grip. That represented a massive improvement from Jan 2007, when bending 10-15 nails left my hands extremely fatigued.

Good stuff.

Checking Out : Pushing the Limits!

This looks fantastic.
I'm a big fan of Al's work, and Pushing the Limits! certainly doesn't disappoint. I'll post up a full review shortly; in the meantime, here's a snippet from Jason Ferruggia's foreword (full version here) to give you an idea of what it's all about :

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!. Looks superb.

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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 just as soon as they're available. 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 :

• Conor's Corner : Training Outside of Your Comfort Zone
  Conor Doherty
  Time to challenge yourself.

  
  

• Looking At : Feb 3, 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 : Calisthenics Workout

How's your planche?

Nice one Sami.

Gymchat 196 - Explaining Crossfit Principles (with Dai 'The Moose' Manuel)

If you've spent any time exploring the world of fitness, chances are you've heard of CrossFit.

This week we're going to be discussing the thinking behind it - what it is, and the logic behind doing things the CrossFit way. The daily workouts, Olympic Lifting, diet and a whole lot more. Helping us tackle it is CrossFit Level 1 Coach, Dai Manuel. Fantastic.

NB : I'm very keen to hear both Dai's thinking on CrossFit, and yours. If you've got questions or opinions on the CrossFit approach, join us on the Hangout. Here's how.

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Details -

Who : CrossFit Level 1 Coach, Dai Manuel, Personal Trainer Kirk Fontaine and you.
Topic : Explaining Crossfit Principles
When : Thursday Feb 7, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

Previously : In Gymchat 195 we talked about 'Fitness Over 40', with Corporate Trainer Kevin Redman and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the broadcast, the full 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: Checking Your Squat Depth

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 a thread on the VirtualMeet Forums, looking at a device called the Safety Squat. Very interesting idea.

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Over to James Chochlinski :

The safety squat arrived yesterday. No instruction manual, just a picture. Tried some squats with it using just the bar. Seems to work similarly to the youtube video sensor. Placement just above the knee requires deeper squat to trigger the sensor; Not as deep when placed higher up on the thigh. It's just a level sensor, so the difference is due to the shape of my thigh. Happy with the safety squat so far.

James was also kind enough to share some video of the device in action :

The obvious use is for powerlifters when training for a meet. However, on Google+, Raymond Ho shared an alternative way to put it to work :

The idea is actually good. I see people when they start loading up the bar (which is too heavy for them) they start to get higher out of the holes until it looks more like a partial rep. and if you squat by yourself then it stops you from cheating.

Sounds great.

I'm curious : has anyone here used a device like this, and what are your thoughts on the idea?

Checking Out : The StrongerGrip Epic Sledge

This looks fantastic.

As the name implies, this isn't your everyday sledgehammer. Weighing in at a meaty 26lb when empty, this loadable hammer goes all the way up to the 70lb mark (and even higher if you use lead shot).

Tough, challenging and a thing of beauty. The StrongerGrip Epic Sledge.

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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 just as soon as they're available. 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 :

• Light Exercise After Meal Lowers Post Prandial Triglycerides, Study Finds
  Matthew Denos
  Very interesting indeed.

  
  

• Conor's Corner : Dynamic Stretching Before A Workout
  Conor Doherty
  How do you get ready to hit the weights?

  
  

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 : Deloading the Blob

Adam, this is a superb piece of DIY. Love it.

Gymchat 197 - 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 Jan 30, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

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Previously : In Gymchat 195 we talked about 'Fitness Over 40', with Corporate Trainer Kevin Redman and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the broadcast, the full 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: The Modified Jefferson Lift

Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

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

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Over to Jason :

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

Good stuff.

Checking Out : Super Human Workshop

These look superb.

The Super Human Workshop DVDs contain video versions of the recent Super Human workshops. This series looked at the world of strength-training from a number of angles; everything from bending to mobility. For a complete list, check out the videos at superhumanworkshop.com.

Fantastic.

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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 just as soon as they're available. 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 :

• What is More Effective for Building Muscle Mass: Intensity or Volume?
  Matthew Denos
  Few repetitions with heavy weights or more repetitions with light weights?

  
  

• Conor's Corner : Instability Training
  Conor Doherty
  Invaluable Tool, or Flavour of the Month?

  
  

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 : Zakaveli's One Arm Pull-Ups

I've never seen so many strict One Arm Pull-Ups. Fantastic.

Gymchat 196 - Explaining Crossfit Principles (with Dai 'The Moose' Manuel)

If you've spent any time exploring the world of fitness, chances are you've heard of CrossFit.

This week we're going to be discussing the thinking behind it - what it is, and the logic behind doing things the CrossFit way. The daily workouts, Olympic Lifting, diet and a whole lot more. Helping us tackle it is CrossFit Level 1 Coach, Dai Manuel. Fantastic.

NB : I'm very keen to hear both Dai's thinking on CrossFit, and yours. If you've got questions or opinions on the CrossFit approach, join us on the Hangout. Here's how.

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Details -

Who : CrossFit Level 1 Coach, Dai Manuel, Personal Trainer Kirk Fontaine and you.
Topic : Explaining Crossfit Principles
When : Thursday Jan 24, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.


Previously : In Gymchat 195 we talked about 'Fitness Over 40', with Corporate Trainer Kevin Redman and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the broadcast, the full 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: Finding a Good Training Partner

Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

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

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Over to Roger :

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

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

Good stuff.

Checking Out : Eat and Run - My Unlikely Journey to Ultramarathon Greatness

This looks superb.

Eat and Run covers the story of Ultramarathoner Scott Jurek. Co-written with author Steve Friedman, it's a memoir looking at just what it's taken to master such a gruelling sport. Everything from diet to the mental side of running Ultramarathons.

Fantastic.

NB : Although this book actually came out in a couple of formats a few months back, I was waiting for this one (the paperback). And yes, it's still on my 'books to read' list.

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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 just as soon as they're available. 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 :

• Conor's Corner : Hockey Conditioning Drill
  Conor Doherty
  If you're training for Hockey, how do you get your conditioning work in? Try this.

  
  

• Building a Salmon Ladder
  Scott Andrew Bird
  Looking for a bit of a DIY Equipment challenge? How about building your own Salmon Ladder.

  
  

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 : Compilation - Adam Raw Calisthenics 2012

Some very interesting movements in here. Nice one.

Gymchat 196 - 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.

NB : If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.

---

Details -

Who : TBA
Topic : TBA
When : Wednesday Jan 16, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.


Last Week : In Gymchat 195 we talked about 'Fitness Over 40', with Corporate Trainer Kevin Redman and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the broadcast, the full 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: Tracking What You Eat

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 forum thread Training Logs : Database, Spreadsheet, Paper etc?, and - amongst other things - touches on the way that Derek records his food consumption. If you're ever looking to do the same thing - whether it's a permanent change or just for a few days - this is a great way to do it.

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Over to Derek :

I use an excel spreadsheet which I keep on my blackberry to track the data. There are three tabs: Daily Log, Overview and Cheat Days.

The daily tab is the form I update regularly with the meals I'm eating that day. Each meal is broken down into fats, carbs and proteins. As long as I don't go over my total grams of food for the day, I have as much flexibility as I need in meal timing and meal composition. This page also has common foods I eat regularly, so I can just copy and paste.

Occasionally I need to adjust my calorie intake, so I'll switch over to the overview tab and plug in the numbers according to my goals. These days, I get roughly half my daily calorie intake from fats.


I allow myself the occasional day where I don't monitor my food and eat whatever I want. As an experiment, I'm limiting the total number of Unlimited Cheat Days to 21 per year. This is roughly one cheat day every two weeks. And because these Unlimited Cheat Days are built into the plan, I don't have to feel guilty about stuffing my face with cake, cookies and pasta--as long as I reel it in the next day.

Good stuff.

Checking Out : The Primal Connection

It's fair to say that I've been looking forward to this one for a long, long time.

I'll post up a review shortly, but suffice it to say that if you liked the Primal Blueprint, you'll absolutely love this. It's a fantastic book.

The Primal Connection covers a broader range of topics than Primal Blueprint. In addition to the information pertaining to diet and exercise is a close look at subjects such as play, sleep and silence - everything you need to not only feel physically healthier, but happier and able to function better. And yes, it's all based on the same evolutionary principles that guide the Primal Blueprint.

All-in-all, it's a fantastic addition to your fitness library. The Primal Connection.

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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 just as soon as they're available. 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.