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 : Training Partners
  Kira Robert Clarke (Fight Geek)
  What's your training partner like? If you haven't got one, what sorts of things should you look for? Kira explores.

  
  

• Looking At : Jun 10, 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 : Pike-Ups (with suspension trainer)

Beautifully simple.

If you've just got yourself a suspension trainer and would like to know what to do with it, this is a great place to start. The Pike-Up.

NB : for a much more detailed look at putting this wonderful equipment to work, check out Derek's Suspension Training 101 ebook. Absolutely free.

Gymchat 173 - Fitness in 2030

The world will be a very different place in 2030.

No matter what your vision of the future - something from a sci-fi novel or a technologically advanced version of what we have now - there will undoubtedly be a lot of changes involved. Particularly when it comes to health & fitness.


If you're currently a Personal Trainer (or use one), what sorts of changes would you expect to see over the next 18 years? Will the average age of your clients increase; as people live longer, healthier lives? Will you gradually move away from one-on-one coaching to working with groups and clients online?

And most importantly (particularly as various physical repairs and enhancements get closer and closer) :

Will people still want to train if they don't have to?

There's a lot to think about, whether you're on the trainer or client side of the fence. Whatever you think is likely to happen - and what you'd like to see - we'd love to hear about it. Join us for Fitness in 2030. Fantastic.


Details -

Who Everyone who intends to be training in 18 years' time
Topic : Fitness in 2030
When : Wed Jun 13, 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/c3Xw9qx6paS

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask 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 : Combat Athletics : Getting Ready for the Fight. Some superb ideas in there.

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

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

Tip of the Week: Optimal Rowing 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.

---

If you've ever used a rowing machine, you'll know the feeling well. Sometimes everything just clicks, and sometimes it doesn't.

Like anything though, a little bit of technique goes a long way. From the post Concept2 Rowing Technique, CrossFit Oldtown takes a look at the right way to tackle an indoor rowing machine :

NB : although they're using a Concept2 in this video, the same approach applies to almost any rowing machine. Give it a shot.

Checking Out : RunTarget

Nice and simple.

I'm currently checking out a number of apps for the iPhone and iPad, and the first of those is RunTarget. Looks great.

RunTarget is a basic application that keeps track of where you are, and how fast you are running at any point in time. I'll give it a thorough exploration over the next week or so, but my first impression is certainly positive.

If you enjoy the occasional run as part of your training, it's well worth checking out. RunTarget.

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 :

• Gettin' Swole
  Derek Peruo
  Derek takes a close look at the Now Foods Arginine and Glutamine Performance Supplements.

  
  

• Are You Stretching Enough?
  John Cammidge
  Do you stretch? Before or after your workouts; or perhaps both?

  
  

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 : Shane Hamman - World Record Squatting from 1994

I love seeing stuff like this.

Although better known more recently as an Olympic Weightlifter, Shane Hamman began his strength sport career as a Powerlifter. Here he is in 1994, enjoying a little squatting. Nice one.

Gymchat 172 - Combat Athletics : Getting Ready for the Fight

If you're involved in any form of combat, you'll be well aware that your training differs somewhat from bodybuilders, casual gymgoers and the vast majority of other athletes.

This week we're going to discuss what these differences are, and - if you're a combat athlete - how to train in a way that's going to help you win fights; not simply look as though you should. Helping us explore this fascinating topic is none other than Grapplefit's Barry Gibson.

Join us for Gymchat 172 - Combat Athletics : Getting Ready for the Fight. Fantastic.


Details -

Who Grapplefit's Barry Gibson
Topic : Combat Athletics : Getting Ready for the Fight
When : Wed Jun 6, 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/ZH1p27Zbgci

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 : Online Training III. Some superb ideas in there.

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


NB : Derek's just launched a consulting service, helping various trainers to set up their own online offerings. If you'd like to take advantage of this invaluable assistance (it really does speed things up), get in touch with him over at renaissancefitnessinc.com. Good stuff.

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

Tip of the Week: It's Never Too Late to Start

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

---

We'll be discussing this in a lot more detail in an upcoming Gymchat (and if you'd like to be involved, let me know); the idea of starting your strength-training well into your senior years. We've looked at a number of older athletes over the years (for an idea of how many there are, just take a glance at the 'still got it' tag on the blog), and this quote sums up my thinking perfectly.
From the post 'Exercise in Healthy Older Adults' :

Age is not a contraindication to exercise, which can usually be initiated safely in older persons.

In short, it's never too late to start.

Checking Out : Supersize Your Strength

This looks great.

I love reading books from people who have 'walked the walk', and Andy Bolton's certainly done that. Supersize Your Strength is simply a 16 week training program helping you to replicate that tremendous strength in your own training.

Perhaps unsurprisingly (especially if you've read any of his other work), it's very much a 'back to basics' approach. A blend of common sense, and thoroughly tested techniques that have produced some incredible results over the years.

If you're ready to become seriously strong, check out Andy Bolton's Supersize Your Strength.

Quick update on the superb RMAX Fathers Day Specials we mentioned a couple of weeks ago. Whether you're buying gear for yourself or for your father (or a bit of both), you'll love the things they've got discounted. Clubbells, instructional DVDs and a whole lot more.

Dive in.

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 :

• Bulking - How To Do It Properly
  Maik Wiedenbach
  The 'right' way to get huge.

  
  

• Looking At : May 27, 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 : Accessory Training for the Planche

Good stuff.

Gymchat 171 - Online Training III

If you're a strength coach or personal trainer, do you offer any online services as part of your training? If you're an athlete, have you ever used any; or would you like to find out a little more about them?

We first looked at this topic a little over a year ago, following a discussion on Setting Up a Strength Training Facility. If you're a personal trainer or strength coach, this is an ideal opportunity to discuss the pros and cons of offering online services.

Everything from custom program design to teleseminars and video training.


And if you're curious about online training from the other side of the fence (as the client), this is a great chance to find out a little more. Join Derek Peruo and I for Online Training III. Fantastic.

---

NB : if you're a Strength Coach or Personal Trainer currently offering online services, I'd love to add you to the 'Recommend Trainers' area of the forums. The first 5 people to contact me will be given free access (usually $99 per year) to this section.

Just send me a message privately, and we'll sort everything out.


Details -

Who Renaissance Fitness' Derek Peruo
Topic : Online Training III
When : Wed May 30, 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/F2H9seiUWEJ

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 Derek 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 : Intermittent Fasting. Some superb ideas in there.

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


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

Tip of the Week: Try a Caffeine Nap

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.

---

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

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

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


From the article 'Caffeine Napping' :

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

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

Very interesting indeed.

Checking Out : How to Make Atlas Stones

This looks superb.

Long-term readers won't be surprised to hear that we've talked about stone training a lot over the years (just take a glance at the list of articles tagged 'stone lifting').

As you might expect then, I've been looking forward to this DVD for quite some time. Jedd Johnson / Steve Slater's 'How to Make Atlas Stones'.

I'll post up a review during the week, but suffice to say that if you enjoy a bit of stone work from time-to-time, this DVD should definitely be in your collection.

Good stuff.

Quick update on the superb RMAX Fathers Day Specials we mentioned last week. Whether you're buying gear for yourself or for your father (or a bit of both), you'll love the things they've got discounted. Clubbells, instructional DVDs and a whole lot more.

Dive in.

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 :

• My Home Gym Story
  Conor Doherty
  Putting together a home gym really does open up a wealth of possibilities. Fantastic.

  
  

• Looking At : May 20, 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 : Kneeling Single Leg Box Jumps

Beautiful.

Gymchat 170 - Intermittent Fasting

When it comes to nutrition, there's always 'one more thing'. For me, that's Intermittent Fasting.

This week we're taking a look at this fascinating approach. Where do you start, and why would you want to? What are the benefits, and is it for everyone, or only those trying to shed some excess bodyfat?

It's safe to say that there's a lot to consider.

I'll be announcing the interviewee shortly (still confirming a couple of details); in the meantime, if you've got any questions on Intermittent Fasting (IF), get them ready. Should be a great discussion.


Details -

Who : Lovers of Strength-Training and Nutrition
Topic : Intermittent Fasting
When : Wed May 23, 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/FWg4xVEk2Bt

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 any IF-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 Foods. Some superb ideas in there.

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


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

Tip of the Week: Tie Your Water Consumption to the Number of Calories You Burn

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

---

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

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

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

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

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

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

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

Checking Out : RMAX Fathers Day Special

This looks great.

With Fathers' Day rapidly approaching in many countries (although it isn't until September here), there are certainly a lot of items on sale. If you're in the market for a club or two, check out the current offering over at RMAX : a number of clubbell and training packages have been given a healthy 35% discount.

Good stuff.

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 :

• Gem From the Vault : Small Victories
  Josh Hanagarne
  Improve what you can improve, every day.

  
  

• Looking At : May 13, 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 : Self-Adminstered Supraspinatus Static Release

Chris pointed to this one over on Google+ : one in a series of great videos on Self-Administered Static Release. Good stuff.

Gymchat 169 - Recovery Foods

When you've pushed your body to the limit, how do you recover?
This week we're taking a look at another piece of the recovery puzzle, food. The things that cause the varying levels of soreness following your workouts/competitions/races, and how to minimise their effects through targeted nutrition. What to consume, when and in which forms.

Helping us explore this fascinating topic is none other than ultrarunner, airline captain and insanely competitive triathlete, Chas Melichar. Fantastic.


Details -

Who : Ultrarunner, airline captain and insanely competitive triathlete, Chas Melichar
Topic : Recovery Foods
When : Wed May 16, 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/4S1KX1YKvJr

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 nutrition-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 : Workout Nutrition II. Some superb ideas in there.

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


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

Tip of the Week: Dynamic thumb training with the Titan's Telegraph Key

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

---

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

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

From the article Getting the Most out of Your TTK :

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

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

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

A brief demonstration :

Love it.

Checking Out : To the Last Breath - A Memoir of Going to Extremes

Looks great.

This morning I stumbled across To the Last Breath - A Memoir of Going to Extremes, and I must admit, it looks like a particularly interesting and unusual read. The goal alone is truly impressive :

Physicist Francis Slakey committed himself to climbing the highest peak on every continent and surfing every ocean.

This is a glimpse at that incredible goal, and the various challenges he encountered along the way.

Good stuff.

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 :

• Quael dich, du Sau! (Talent Alone Means Nothing!)
  Maik Wiedenbach
  Sometimes you've just got to put in the work.

  
  

• Looking At : May 6, 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 : Muscle Up Progressions

How are your muscle-ups?

Gymchat 168 - Workout Nutrition II

The other side of training - nutrition.
This week we're returning to our conversation on diet, looking at Workout Nutrition. What to consume before/during/after a workout, how it changes based on workout type, and why it all works. The good stuff.

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 '101 Fitness Myths' ebook shortly after the gymchat, to randomly chosen commenters. If you'd like a chance to win a 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 : Workout Nutrition II
When : Wed May 9, 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/T8rqkYjru3A

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 nutrition-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 : Setting Up the Home Gym. Some superb ideas in there.

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


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

Tip of the Week: Lifting Without a Spotter

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.

---

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

That said, there are a few things to keep in mind when lifting by yourself. In last week's Gymchat, Andrew noted his own guidelines for Lifting Without a Spotter. Good stuff.

From Gymchat 167 - Setting Up the Home Gym :

My personal general rules for lifting without a spotter:

Don't do:

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

Do:

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

Love it.

Looking Forward To : StrongerGrip Modular Grip System

Beautiful.

If you've ever tried any of the StrongerGrip gear (and if you're a grip fan, you absolutely need to give it a run - superb equipment), you'll certainly appreciate this. After being in the works for years, the StrongerGrip Modular Grip System is finally ready for prime time.


Full details shortly, but in the meantime, here's what's in the collection so far :

• The Thickburger grip plug-in
• 2-3/8" V-bar (with other V-bar options as well)
• 3" GripBall plug-in (other sizes to follow)
• Plateau Buster Handle
• StrongerGrip loading pins
• Bear Hug device

Also available will be a hook (like on the GripBalls) into which plugs each of these attachments.

All-in-all, it's an awesome setup. Full specs and videos shortly.

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 :

• My Full Body Workout Routine
  John Camming
  John looks at the foundation of his training - heavy compound work. Nice one.

  
  

• Looking At : Apr 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 : Stone Squatting, Wall Balls and Rope Climbs

Love outdoor workouts.

Gymchat 167 - Setting Up the Home Gym

I love the home gym - everything's always ready to go, set up exactly the way I like. Adjust weights, add bands/chains/other fun things and dive in. Perfect.
Whether it's a complement to a gym you already go to, or a full-featured setup in its own right; we'll help you create the finely-tuned lair you've always dreamed of. Helping us do just that is none other than combat athlete Andrew Nalepa. Fantastic.
Details -

Who : Combat athlete Andrew Nalepa
Topic : Setting Up the Home Gym
When : Wed May 2, 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/RQaYFpqXQEE

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.

And to see when it's on in your timezone, head over to the calendar.

See you there.

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

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


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

Tip of the Week: How a Paleo Diet Can Benefit Strength Training

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

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

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

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

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

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

Fantastic.

Checking Out : DVDs from the Super Human Workshop #2

These look fantastic.

The second Super Human Workshop was truly incredible, and a look at the many people involved will show you exactly why. To say there was some fantastic information shared is an understatement.

For details of the workshop itself, and of what's included in this package, it's over to Logan. Good stuff.

Quick update on the superb Fixing Elbow Pain we mentioned last week. I'll post up a full review shortly, but suffice to say that if you've ever experienced conditions like Tennis Elbow or Golfer's Elbow, it's essential reading.

Love it.

Recently Reviewed : Vasopro Xtreme Pre-Workout Supplement

Derek takes a look at the Vasopro Xtreme Pre-Workout Supplement. What are your thoughts on this product in particular, and on pre-workout supplements in general?

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 :

• Why I Started Training
  John Cammidge
  John takes a great look at how he entered the world of training. Nice one.

  
  

• Looking At : Apr 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 : The Four Levels of Climb Ups

Which level are you?

Gymchat 166 - How Do You...IV

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

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


Details -

Who : Strength-training fans
Topic : How Do You... IV
When : Wed Apr 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/GCuS5o3o8PM

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.

And to see when it's on in your timezone, head over to the calendar.

See you there.

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

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


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

Tip of the Week: Constantly Fine-Tune Things

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.

---

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

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

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

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

Good stuff.

Checking Out : Fixing Elbow Pain

This looks fantastic.

Having experienced my fair share of injuries over the years, I'm very keen to dive into this one to say the least. And as with everything that Jedd puts forward, it's an extremely comprehensive package.

If you've ever been told you have a condition like Tennis Elbow or Golfer's Elbow, you need Fixing Elbow Pain.

Quick update on the superb Convict Conditioning II we mentioned recently. I'll post up a full review shortly, but suffice to say, it's a great read.

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 : Lifting the Inch Replica Dumbbell (part II, III, IV and V)
  Jedd 'Napalm' Johnson
  For the guy that emailed me last night asking 'where do I start with the Inch?' - right here. This is a brilliant series.

  
  

• Looking At : Apr 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 : World Record Caber Tossing

In terms of quantity, that is. 32 at once.

Gymchat 165 - Use What's Around You

Whether you're just starting out, on-the-road or simply don't have the finances available; there's not much you can do in the way of effective strength-training without some decent equipment. Or is there?

This week we're taking a look at the many ways to get a solid workout in, using the things that are around you. A little bit of bodyweight work, a heavy object or two and a whole lot more. Helping us explore this fascinating topic is none other than combat athlete Andrew Nalepa. Fantastic.


Details -

Who : Combat athlete Andrew Nalepa
Topic : Use What's Around You
When : Wed Apr 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/NbTG88BTYJD

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.

And to see when it's on in your timezone, head over to the calendar.

See you there.

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

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


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

Tip of the Week: Becoming Aware of Your Transverse Abdominis

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.

---

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

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

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

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

Here's a visualization to help you zero in on this muscle: imagine you are pulling your belly button into your spine. Place your hand on your belly button and try it, and you'll realize what a dramatic difference actuating this muscle makes. Strengthen it, and you'll have just that much enhancement to the appearance of your midsection.

Here's something you can do while you're driving. Whenever you hit the brake, contract your TA. The momentum of moving forward will provide tangible, manageable resistance. This is a great way to get in some TA work in daily life.

Good stuff.

Checking Out : The Blank Slate

This looks fantastic. Anyone here tried one?

The Blank Slate.

Quick update on the superb Convict Conditioning II we mentioned last week. I'll post up a full review shortly, but suffice to say, it's a great read.

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 Easter - Now Eat the Whole Damn Egg!
  Maik Wiedenbach
  The value of eating both the yolk and the white.

  
  

• A Word of Advice for Training
  Justin Andrushko
  The importance of fundamentals.

  
  

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 : Training for the Reverse Muscle-up (aka 'Elevator')

Over to Jim Bathurst, who's currently training for a particularly challenging movement. The Reverse Muscle-Up.

Nice one.

Gymchat 164 - Online Training II

If you're a strength coach or personal trainer, do you offer any online services as part of your training? If you're an athlete, have you ever used any; or would you like to find out a little more about them?

We first looked at this topic a little over a year ago, following a discussion on Setting Up a Strength Training Facility. No matter which side of the fence you're on (trainer or athlete), this is an ideal opportunity to discuss the pros and cons of online services.

Everything from custom program design to teleseminars and video training.

Helping us navigate this fascinating topic is Renaissance Fitness' Derek Peruo. Fantastic.


Details -

Who Renaissance Fitness' Derek Peruo
Topic : Online Training II
When : Wed Apr 11, 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/212QTHfqoCi

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.

And to see when it's on in your timezone, head over to the calendar.

See you there.

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

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


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.

Tip of the Week: A Routine for Neck-Training Beginners

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

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

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

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

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

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

Checking Out : Convict Conditioning II

If you read the original Convict Conditioning, you know you're in for a treat. This time it's all about the Bodyweight Squat.

And as this one comprises both an instructional DVD and book, it's certainly comprehensive. To give you an idea of what's contained within, here's a snippet from the Dragon Door site :

Filmed entirely - and so appropriately - on "The Rock", Wade's Convict Conditioning Ultimate Bodyweight Squat Course explodes out of the cellblock to teach you in absolute detail how to progress from the ease of a simple shoulderstand squat--to the stunning "1-in-10,000" achievement of the prison-style one-leg squat. Ten progressive steps guide you to pushup mastery.

Sounds great.

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Review : MuscleTech NeuroCore

Over on the blog this week, Derek reviewed the MuscleTech NeuroCore pre-workout supplement.

It's intense stuff.