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 :

• Hyponatremia: What is it?
  Kirk Fontaine
  What's it all about, and how does it impact your workouts?

  
  

• Looking At : Aug 19, 2012
  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 : Power Row (Upper Body Sled Pull)

Ready for a little upper-body speed work?

Nice one Brent.

Gymchat 183 - Goals & Goal Setting

Training goals. Do you need to set them? How do you go about it?

This week we'll be exploring this fascinating area of training; Goals & Goal Setting. The various ways to create them; how to track your progress, and what to do when you get there.

Helping us explore this fascinating topic is none other than Grapplefit's Barry Gibson. Fantastic.


Details -

Who : Grapplefit's Barry Gibson
Topic : Goals & Goal Setting
When : Wed Aug 22, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Link : https://plus.google.com/u/0/113406428532094481598/posts/S7LKhR4cnN3

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Barry any training-related questions you like.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Exercise and Aging. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.

Tip of the Week: The Power of Naming Your Workouts

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

---

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

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

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

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

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

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

Good stuff.

Checking Out : Primal Move Certification Program

This looks great.

If you're interested not only in learning how to move better but also in teaching others those skills, check out Dragon Door's Primal Move Certification Program. Very interesting indeed.


The video below will help explain what it's all about :

Good stuff.

Quick update on the superb Fixing Elbow Pain we mentioned recently. There's a full review here, but suffice to say that if you've ever experienced conditions like Tennis Elbow or Golfer's Elbow, it's essential reading.

Love it.

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 : Shot Tossing for Dynamic Grip Strength
  Jedd 'Napalm' Johnson
  Ready for some very creative ways to train?

  
  

• Looking At : Aug 12, 2012
  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 : Assisted Band Training Workout

Ready for a solid outdoor workout, but your strength's not quite where you'd like it to be yet? Consider something like this.

Nice one Dave.

btw, if you want to try something like this yourself, all you need is a light band or two. These are ideal.

Gymchat 182 - Exercise and Aging

As we live longer and longer, the active part of that - the healthspan, if you like - also grows.

One of the outcomes from this is that people are now beginning their own strength-training journeys at a variety of ages - it's entirely reasonable to begin at age 8 or 80; or anything inbetween.


This week we're taking a close look this 'training at any age' philosophy. If you're already in your 50s/70s/90s or beyond, how do you start? What sorts of things should you - and could you - be doing?

And for those of us that haven't quite reached those points yet, how do we make sure we're still ready for the heavy stuff when we get there?

Helping us explore this fascinating topic is none other than Personal Trainer Kirk Fontaine. Fantastic.


Details -

Who : Personal Trainer Kirk Fontaine
Topic : Exercise and Aging
When : Wed Aug 15, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Link : https://plus.google.com/u/0/113406428532094481598/posts/7483jTr37Eu

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Kirk any training-related questions you like.

See you there.


Quick update on last week's gymchat : Once again, sincerest apologies for this - we've unfortunately had to reschedule this one. The new date will be announced shortly.

Tip of the Week: Nails - Converting Imperial to Metric

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

---

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

Love it.


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

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

Nail Shank Gauges

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

Nail Lengths

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

Enjoy.

Checking Out : Primal Stress

This looks superb.

If you checked out the Resilience Breathing offering we noted recently, you've already got an idea of what's in store with the complete Primal Stress package. Suffice to say that it's comprehensive.


What's it all about? Over on the main site, Tanya explains it beautifully :

Scott Sonnon's revolutionary new work Primal Stress clearly and comprehensively explains the impact of stress on the body, and how not only to offset but to optimize it in order to build the best possible life that you can. If you suffer any symptoms due to excessive stress from your job or your lifestyle (and who doesn't?) you need this book. Even if you don't think that you suffer due to inordinate stress, you need this book. Basically, if you have a body, you need this book. What you learn from it can change everything.

Perfect.


Quick update on the superb Fixing Elbow Pain we mentioned recently. There's a full review here, but suffice to say that if you've ever experienced conditions like Tennis Elbow or Golfer's Elbow, it's essential reading.

Love it.

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 :

• Fight Fat With CLA from eVitamins
  Derek Peruo
  The Meat Man Cometh.

  
  

• Looking At : Aug 5, 2012
  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 : Advanced Frog Stand Variations Tutorial

Not convinced that bodyweight exercises can be challenging? Have a go at these.

Fantastic.

Gymchat 181 - Training With Grippers II

We've talked a lot about grip training over the years - everything from DIY Grip Tools to Pinch Grip Training. Love it.

This week we're returning to a personal favourite, the world of hand grippers. What to get, what to do and so on.

And if you've got any specific questions on your own gripper work, fire them in. We'll get through as many as we can.

Helping us explore this fascinating topic is none other than certified Mash Monster, Strongman and Personal Trainer Matt Hunt. Fantastic.


Details -

Who : Certified Mash Monster, Strongman and Personal Trainer Matt Hunt
Topic : Training With Grippers II
When : Wed Aug 8, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Link : https://plus.google.com/u/0/113406428532094481598/posts/W9uSMZ77asJ

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Matt any gripper-related questions you like.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Arm Training. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.

Tip of the Week: When Possible, Buy Meat Locally

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

---

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

Jeff Marraccini explains :

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

Great point.

Checking Out : Zeo Sleep Manager Pro

Fantastic.

I'm a big fan of the restorative powers of sleep - as a recovery method, to aid creativity and a whole lot more. It's all good.

Accordingly, I'm intrigued by the new Zeo offering - the Zeo Sleep Manager Pro - which provides a personalised sleep quality assessment, and then offers advice on how to tweak things. Good stuff.

As you've no doubt worked out by now, I read a lot. Over the years we've noted many, many sites looking at various aspects of training and nutrition; and here's another one to add to that list.

Derek's superb Renaissance Fitness Newsletter : a bi-monthly affair which covers the various tips and techniques he's picked up over the years. A great read.

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 :

• A Brief History of Circuit Training and Peripheral Heart Action (PHA)
  Scott Andrew Bird
  How it all began.

  
  

• Looking At : Jul 29, 2012
  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 : 100 Places to do Pullups

Ever find yourself thinking that pull-ups are great, but that you don't have anywhere to do them?

Scooby has a few ideas.

Gymchat 180 - Arm Training

Arm training can be a complex beast.
Considering the first exercise that comes to mind for many people is the humble bicep curl, it's a little tricky to encourage arms to gain size and strength in all the 'right' ways. The ones that help with your own goals, whether you're a professional Armwrestler, Powerlifter or Olympic Gymnast.

This week we're looking at Arm Training overall. What's involved, how it helps, and how to make sure it works for you. And if you've got any specific questions on your own arm training, fire them in. We'll get through as many as we can.

Helping us explore this fascinating topic is none other than Olympic athlete, personal trainer and nutritionist Maik Wiedenbach. Fantastic.


Details -

Who : Olympic athlete, personal trainer and nutritionist Maik Wiedenbach
Topic : Arm Training
When : Wed Aug 1, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Link : https://plus.google.com/u/0/113406428532094481598/posts/17RMFN2V4zw

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Maik any training-related questions you like.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Interval Training. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.

Tip of the Week: Training for Unusual Feats

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

---

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 : Industrial Strength Grip Vol. 2

Fantastic.

If you've ever seen 'Unbreakable' Adam T Glass in action, you'll appreciate just how valuable this is.

I'll post up a full review shortly, but briefly : if you're looking for seriously strong hands & forearms, grab a copy of this.

Industrial Strength Grip Volume II.

Quick update on the superb Fixing Elbow Pain we mentioned recently. There's a full review here, but suffice to say that if you've ever experienced conditions like Tennis Elbow or Golfer's Elbow, it's essential reading.

Love it.

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 : Bare-Handed Nail Driving Basics
  Ryan Pitts
  We've looked at a number of incredible strength feats over the years, and this is definitely one of my favourites. A spot of Bare-Handed Nail Driving.

  
  

• Looking At : Jul 22, 2012
  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 - Take the Slack Out of the Bar

Over on the Diesel Strength site, Powerlifter Jesse Burdick shares a very interesting idea : when performing the deadlift, take the 'slack' out of the bar. Good stuff.

Gymchat 179 - Interval Training

There are many, many ways to get your sweat on. Not to mention recycling the air in the room.
One of the most popular - particularly when it comes to conditioning work - is some form of Interval Training. Running, punching, skipping and so on.

Of course, there's a lot more to it than simply adjusting the length of your rest breaks. This week we're exploring interval work of all kinds; what it is and how to make it work for you.

Helping us explore this fascinating topic is none other than the Cube Dweller Fitness Guy himself, Troy Pesola. Fantastic.


Details -

Who : The Cube Dweller Fitness Guy, Troy Pesola
Topic : Interval Training
When : Wed Jul 25, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Link : https://plus.google.com/u/0/113406428532094481598/posts/igTZeb2NJmE

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Troy any training-related questions you like.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Exercise and the Brain. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.

Tip of the Week: Addressing Squat Weaknesses - Bending at the Knees First

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

---

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

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

Over to Rick.

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

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

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

How to fix it

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

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

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

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

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

Checking Out : Resilience Breathing

Powerful techniques.

If you ever find yourself in any sort of stressful situation (physical or mental), you need this. In Resilience Breathing, Sonnon outlines a series of breathing techniques to help you counterract that stress, and regain control. They really do make a huge difference.

And the best part? The entire package is absolutely free.

Beautiful.

Quick update on the superb Fixing Elbow Pain we mentioned recently. There's a full review here, but suffice to say that if you've ever experienced conditions like Tennis Elbow or Golfer's Elbow, it's essential reading.

Love it.

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 :

• Happy Bastille Day - What is the Deal with Red Wine?
  Maik Wiedenbach
  Maik takes a great look at the 'French Paradox' : particularly when it comes to wine & longevity.

  
  

• Looking At : Jul 15, 2012
  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 : Learning the Planche? Try this.

If you're progressing toward the planche, try this exercise. On a Pommel Horse, or anything else that provides plenty of stability and a little clearance. Nice one.

Gymchat 178 - Exercise and the Brain

As you're no doubt aware, a regular dose of exercise has many, many benefits.
This week we're taking a look at just one of those; an aspect of physical fitness that's often overlooked. The impact of exercise on the brain.

What happens to the brain during periods of exercise, and during recovery? How can you adjust your own fitness regime (and your lifestyle in general) in order to maximise these benefits? From the other side of things, can you use a regular dose of exercise to help heal the brain after an injury? Improve memory? Increase IQ?

Helping us explore this fascinating topic is none other than personal trainer Kirk Fontaine. Fantastic.


Details -

Who : Personal trainer Kirk Fontaine
Topic : Exercise and the Brain
When : Wed Jul 18, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Link : https://plus.google.com/u/0/113406428532094481598/posts/ieWBkYrftys

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Kirk any training-related questions you like.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Recovery Work for the Hands. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.

Tip of the Week: Rice Bucket Rehab

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

---

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

If you've never tried doing these, the process is incredibly simple. From the post 'Rice Digs', a brief description :

Pour some uncooked rice into a bucket and repeatedly burrow your hands into it. Make fists, rotate your wrists and generally move your hands around whilst they're surrounded by rice.

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

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


From the post Rice Bucket Rehab :

Good stuff.

Checking Out : Body Hero

This is a great mix.

As much as I like Dragon Door's HardStyle Magazine, it tends to focus on a fairly narrow area of training. Their new offering - Body Hero - contains a much broader array of information on physical transformation. Everything from bodyweight conditioning to mental toughness.

It's a great blend.

To see what I mean, take a look at the first issue. Body Hero.

Quick update on the superb Fixing Elbow Pain we mentioned recently. There's a full review here, but suffice to say that if you've ever experienced conditions like Tennis Elbow or Golfer's Elbow, it's essential reading.

Love it.

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 :

• DIY : How to Build a Wrist Roller
  Matt Hunt
  Looking for a DIY project for the weekend? Have a go at this.

  
  

• Looking At : Jul 8, 2012
  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 : Coming Soon - Mike 'The Machine' Bruce's World Record Attempt

If you've ever read articles by the incredible Mike 'The Machine' Bruce (or been lucky enough to see him perform live), you may have seen this feat. It's the one pictured at the top of this piece.

As he explains in this video, he's getting ready to perform it one more time - setting a new world record in the process. Fantastic.

Gymchat 177 - Arm Training

Arm training can be a complex beast.
Considering the first exercise that comes to mind for many people is the humble bicep curl, it's somewhat surprising that it's a little tricky to encourage arms to gain size and strength in all the 'right' ways. The ones that help with your own goals, whether you're a professional Armwrestler, Powerlifter or Olympic Gymnast.

This week we're looking at Arm Training overall. What's involved, how it helps, and how to make sure it works for you. And if you've got any specific questions on your own arm training, fire them in. We'll get through as many as we can.

Helping us explore this fascinating topic is none other than Olympic athlete, personal trainer and nutritionist Maik Wiedenbach. Fantastic.

---

As a bonus, we'll also be having a bit of a giveaway this week. Maik will be giving out 5 copies of his latest ebook, 30 Secrets for Bigger Arms shortly after the gymchat, to randomly chosen commenters. If you'd like a chance to win copy of the book, just fire in a question or comment at any point during the discussion.


Details -

Who : Olympic athlete, personal trainer and nutritionist Maik Wiedenbach
Topic : Arm Training
When : Wed Jul 11, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/ED17tPr1Ubw

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Maik any questions you like on arm training.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Fitness & Health Devices. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.

---

Incidentally, we noted a number of people, products and services during the discussion. I've put all of these into a Google+ Circle, which I'm more than happy to share with everyone looking to keep up with the world of Fitness Devices. If you'd like a copy, just let me know.

Tip of the Week: Finding Running & Cycle Routes When Travelling

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

---

When you're travelling, how do you find a suitable running or cycle route for your training? Chas has a few ideas.
From the discussion Gymchat 176 - Fitness & Health Devices :

For bike routes and running routes, strava.com, mapmyfitness, garmin connect, and dailymile.com are all good sources of information for routes. With mapmyfitness, I can even download the routes into my Garmin forerunner watch and actually have it navigate along the exact same route - and in some cases, even race against the person who made the route!

Well worth checking out.

Checking Out : HardStyle Abs

Really looking forward to this.

I've long been a fan of Pavel Tsatsouline's work, and I'm certainly keen to check this one out. It's currently next on my 'virtual reading pile'.


A couple of paragraphs from the main page will explain what it's all about :

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

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

Pavel's HardStyle Abs. Looks great.

Quick update on Industrial Strength Grip II : last week we mentioned the imminent arrival of Volume 2 of the Industrial Strength Grip DVD. To get an idea of what it's all about, check out the sample video here.

If you've ever seen 'Unbreakable' Adam Glass in action, you'll appreciate just how powerful these techniques are. 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 :

• Owning an Underground Gym: Some Insights
  Al Heinemann
  Considering setting up your own gym? Having successfully done exactly that, Al has a few suggestions.

  
  

• Gettin' Swole II
  Derek Peruo
  Derek takes a close look at the Now Foods L-Citrulline Performance Supplement.

  
  

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 : Mighty Joe's Forearm Training

A superb look at the way 'Mighty Joe' Musselwhite tackles his forearm work. Nice one.

NB : the video's been split into two parts. The first part is above; you'll find the second one here. Enjoy.

Gymchat 176 - Fitness & Health Devices

Having an IT background, it's no surprise that I spent years surrounded by electronic gadgets of all shapes and sizes.
What was a surprise, however - at least initially - is just how many of them there are in the world of health and fitness. Helping you to do everything from running more efficiently to finding the perfect way to lift a little more weight. Love it.

This week we'll be diving in to this world, looking at both what's currently possible and the various things we'd love to see. Helping us get a handle on this is ultrarunner, airline captain and insanely competitive triathlete, Chas Melichar.

Join Chas and I for Gymchat 176 - Fitness & Health Devices. Fantastic.


Details -

Who Ultrarunner, airline captain and insanely competitive triathlete, Chas Melichar
Topic : Fitness & Health Devices
When : Wed Jul 4, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/daqWtGT81Cb

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Chas any questions you like on fitness devices.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Stretching. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.

Tip of the Week: Atlas Stone Technique

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

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

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

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

Looking Forward To : Industrial Strength Grip II

'Unbreakable' Adam Glass has just announced that Volume 2 of the Industrial Strength Grip DVD will be available shortly. This contains a whole lot of information on the various ways to put the humble weight plate at the heart of a solid grip workout.

To give you an idea, check out the video here - featuring a super simple one-plate arm workout. Good stuff.

Bonus : if you've ever considered the idea of using Isometric work in your training, no doubt you've checked out the Extreme Power with Isometrics DVD (and if not, give it a look - it really is superb).


If you're just looking for an idea of what it's all about though, grab the PDF below. A great read.

11 Reasons You Must Do Isometrics

Absolutely free.

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 :

• Grip Training Essentials : Plate Wrist Curls
  Matt Hunt
  A fantastically simple way to strengthen your wrists. Love it.

  
  

• Salt - Friend or Foe?
  Maik Wiedenbach
  Maik takes a look at this much maligned combination of electrolytes. Good stuff.

  
  

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 Swinging Introduction

This is a fantastic video.

Mark de Grasse pointed to this lecture by the incredible Richard 'Army' Maguire, held at Dan Inosanto's school in 2010. He outlines both the history and key benefits of a dose of club training; as well as demonstrating several basic techniques. Good stuff.

NB : it's certainly comprehensive, and runs a little over half an hour. If you've got a spare 30mins though, it's well worth watching. Love it.

Gymchat 175 - Stretching

Stretching. We all feel as though we should do some, but we're not quite sure when. Or how.

How do you get started? Before or after your workout? Is it really worth the effort?

This week we're going to discuss the various ways to get your stretch on, when to do it and the benefits of doing so. Helping us explore this fascinating topic is none other than Great Weight Lifting's John Cammidge.

Join John and I for Gymchat 175 - Stretching. Fantastic.


Details -

Who Great Weight Lifting's John Cammidge
Topic : Stretching
When : Wed Jun 27, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/URxB5xGCCVW

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask John any stretching-related questions you like.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Training Around Injuries. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.

Tip of the Week: Overhand Card Tearing

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

---

When it comes to the various feats of performing strongmen & women, one that frequently comes to mind is the tearing of a deck of cards. In the article Overhand Card Tearing, Bikes Cut the Correct Way, Adam explains the basic technique for doing exactly that :

1. 

   Hold it firmly.
   Hold the deck firmly with your weak hand (right side shown for me) with the deck firmly and horizontal to the floor.
   
2. 

   Pinch the deck.
   Pinch the deck with the strong hand with the thumb and index finger. It's the same grip you use to use a remote control.
   
3. 

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

   Turn your weak hand towards the floor.
   Continue to pull hand towards your chest, turn your weak hand towards the floor. The deck will rip - not twist - if you have a tight grip. The tear line will be clean.
   
5. 

   Separate the deck.
   Continue to pinch the deck hard and pull back towards your chest until you separate the deck. The line will be a clean cut right through the deck. With this method you can put the cut anywhere you want on the deck.
   

Tearing cards.

It takes pain tolerance and hand strength with this method. Keep practicing. THERE IS NO TRICK. Rub some lip balm on your hands after you tear if the skin is raw.
I can now rip decks of bicycles in less than 3 seconds, and quarter them in a second with this grip. It makes you strong.

NB : it's certainly possible, but by no means easy. If you enjoyed doing that and would like to take it a step further, check out Jedd's superb Card Tearing eBook. Invaluable resource.

Checking Out : Techniques for Light Indian Club Swinging (DVD)

If you watched the 'Army' Maguire video above, no doubt you're keen to dive in and learn the essential skills behind these tools. No matter what their weight.

Although there are many instructional videos on clubs of all kinds, I'm particularly keen to check out Army's own DVD - Techniques for Light Indian Club Swinging. Looks superb.

Quick update on the superb Fixing Elbow Pain we mentioned recently. Suffice to say that if you've ever experienced conditions like Tennis Elbow or Golfer's Elbow, it's essential reading.

Love it.

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 :

• Card Tearing - Stability
  Matt Hunt
  When it comes to tearing cards, a major hurdle is often just getting a firm grip on the deck. Matt shares a few ways to do just that.

  
  

• Looking At : Jun 17, 2012
  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 to Build an Outdoor Pull-Up Bar

Nice one Steve.

Gymchat 174 - Training Around Injuries

Despite our best efforts, everyone gets injured from time to time. A minor scratch, or something a little more serious.

When that happens, how does it impact your training? Does it depend on which area is injured? Or the severity perhaps?

This week we're going to discuss the various ways to assess, resolve and work around the problems you may face. Helping us explore this fascinating topic is none other than Grapplefit's Barry Gibson.

Join us for Gymchat 174 - Training Around Injuries. Fantastic.


Details -

Who Grapplefit's Barry Gibson
Topic : Training Around Injuries
When : Wed Jun 20, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/75n9UFiy2Yx

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Barry any training-related questions you like.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Fitness in 2030. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.

Strongman for Charity : Edward Fox

I love stuff like this.

'Spartan' Ed Fox is currently in training for the UK's Strongest Athlete competition next month. In addition to the glory of competing in something like this, Ed is helping to raise money for the incredible Make a Wish Foundation.

If you'd like to help Ed throw a dollar or two in their direction, it'd certainly be appreciated. Details here.

Tip of the Week: Training When Travelling

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

---

On Google+ recently I noticed a question from Moz Erly along the lines of 'how do I train when travelling?'. A few years ago, Mark Konen faced a similar situation. His solution (from the article Pack Light, Train Hard) :

Well traveled suitcase.

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

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

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

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

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

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

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

Good stuff.

Checking Out : The StrongerThanU Ultimate Anchor

Remember the StrongerThanU Ultimate Anchor we mentioned last year?

It's arrived. Fantastic.

Quick update on the superb Fixing Elbow Pain we mentioned recently. Suffice to say that if you've ever experienced conditions like Tennis Elbow or Golfer's Elbow, it's essential reading.

Love it.