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 :

• It's a Charity Thing
  Scott Andrew Bird
  In the Goals & Goal Setting gymchat we held a few weeks ago we discussed our goals for the year; as well as various ways to set them. A fascinating conversation.

  Although I didn't go into detail into the ones that fall outside the bounds of 'fitness & health', one of my own is to increase awareness of and support for various charities. One of these was noted in the post The Power of Transformation - Kiva.

  In line with that, I've just made a small-but-significant change to the forums. New users will now be asked to contribute a small annual fee (99c, although there's a PayPal donation button there if you'd like to donate more than this); with the money going to various charities. There's a full breakdown here.

  In return, you'll receive access to some fantastic extras. Here's a brief summary :

  • PDF versions of major articles.
  • Access to all newsletter archives (everyone else just sees the last 5 issues).
  • Advertising-free version of the Forums.
  • Access to additional Forum areas.
  • Strength & Inspirational Wallpapers.
  • Ability to post progress images.
  • Form review area.
  • Previews of merchandise.
  • Contests.

  Now, over to you. Do you agree with the charities I've selected, or are there others you'd prefer to support?



• Gem From the Vault : Addressing Weaknesses in The Squat
  Rick Walker
  If last week's Gymchat got you thinking deeply about your own squatting progress, you're not alone. Here's how to fix several of the common problems.

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : Modified Inverted Rows

Very interesting indeed.

Gymchat 153 - Cycled Bulking

I've been chatting with Maik recently about his approach to bulking, and about his thoughts on nutrition in general. Fascinating to say the least.
In this week's Gymchat we'll be investigating this cycled approach to bulking, what it involves, and when to use it; as well as sharing a few ideas on bulking in general. Whether you're doing something similar there, have a competition coming up later in the year, or are simply curious about packing on a bit of mass; we'd love to hear your questions, comments and ideas.
Details -

Who : Olympic athlete, personal trainer and nutritionist Maik Wiedenbach
Topic : Cycled Bulking
When : Wed Jan 25, 9pm EDT (1am UTC)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/A22kdSuBnzg

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 Leg 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: The Modified Jefferson Lift

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.

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

---

Over to Jason :

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

Good stuff.

Checking Out : 101 Fitness Myths (Kindle Edition)

This is a superb gathering of no-nonsense training information.
I'll post up a full review during the week, but suffice to say that this one contains some fascinating points. Maik's take on the strength-training world is not exactly mainstream; but it's certainly well-supported and highly effective.

A snippet from the reviews on Amazon :

"My only regret is that I did not have "101 Fitness Myths" years ago. Amid the din of conflicting exercise and diet advice out there, this book brings clarity to what really counts for self-improvement...background research, common sense, and an affirmation that the fundamentals of bodybuilding do work ."

Definitely a great read. No matter how far into your training journey you are, it's well worth checking out.

Maik Wiedenbach's 101 Fitness Myths.

Quick update on the superb Crush! DVD we noted a few weeks ago : fantastic.

Bill's posted a brief review here, but suffice to say that Jedd 'Napalm' Johnson's latest DVD is absolutely perfect. If you're ready to take your gripper work seriously, grab a copy of Crush!.

This Week on Straight to the Bar

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

• Gem From the Vault : Bars, Plates, Hooks and Collars
  Scott Andrew Bird
  In the middle of hitting the local garage sales, and keeping an eye on sites like eBay? Same here.

  Here's what I'm after.



• Where it All Began : Re-Entering the World of Fitness
  Scott Andrew Bird
  Tomorrow marks the 8th anniversary of this site, and I have to say, your feedback has been amazing.

  A question for you : if you were starting again today (or someone asks you how to begin), what would you do? How would you get going?

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : UK Bar-barians London Parks (part 1)

I love training in public parks (especially this sort of thing), and the video below demonstrates some great ways to squeeze a little out of simple setups. Good stuff.

Gymchat 152 - Leg Training

When it comes to the lifting of heavy objects, the emphasis is often placed on the upper body. A little chest training, some back work, some work on the arms and perhaps a spot of grip.

And for many people, that's about it.

This week we'll be exploring the oft-overlooked - yet equally important - side of any decent lifting routine : leg training. Much more than just squats (though they're certainly a fantastic place to start), it'll actually provide many more benefits than pure size or strength.


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


Details -

Who : Strength-training fans
Topic : Leg Training
When : Wed Jan 18, 9pm EDT (1am UTC)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/UBF8EyNEato

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 Motivation. 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: Finding a Good Training Partner

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.

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

---

Over to Roger :

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

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

Good stuff.

Looking Forward To : Drop Dead Healthy - One Man's Humble Quest for Bodily Perfection

As you can probably tell from the title, this is a humourous look at a very interesting subject - that of 'active health'. Things you can do to increase your own wellbeing.
The author, AJ Jacobs, outlines the book in his recent TED talk How healthy living nearly killed me; though the basic premise is summed up on the same site :

For a full year, A.J. Jacobs followed every piece of health advice he could -- from applying sunscreen by the shot glass to wearing a bicycle helmet while shopping.

It's an interesting idea, and whilst I wouldn't necessarily choose the same pieces of advice to explore, I like the overall concept of self-experimentation. Should be an interesting read.

Quick update on the superb Crush! DVD we noted a few weeks ago : fantastic.

Bill's posted a brief review here, but suffice to say that Jedd 'Napalm' Johnson's latest DVD is absolutely perfect. If you're ready to take your gripper work seriously, grab a copy of Crush!.

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 : Buyers' Guide : the Power Rack
  Scott Andrew Bird
  A near-essential piece of equipment for the home gym. Invest in a good one, it really will make a huge difference.

  
  

  
  
• Gem From the Vault : Kettlebell Buyers' Guide
  Scott Andrew Bird
  Another fantastic tool for the home gym (indoors or outdoors). Beautiful thing.

  
  

Also, thanks to everyone who's been asking about Kiva following the 'Power of Transformation' piece. It really is appreciated.

And for everyone who already knows how life-changing Kiva can be, join us on the Straight to the Bar Team.

See you there.

---

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : The Traveling Mill

This is definitely the time of year for training outdoors (in this part of the world, anyway), and The Traveling Mill looks ideal. Nice and smooth.

Gymchat 151 - Motivation II

What is motivation? What role does it play in your training, and how can it be improved?
This week we're returning to this fascinating area; looking at things from a number of angles. What it is, how to get it, and how to use it to your advantage.

Helping us explore this fascinating topic is none other than Personal Trainer Roger Lawson. Fantastic.


Details -

Who : Strength-training fans
Topic : Motivation II
When : Wed Jan 11, 9pm EDT (1am UTC)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/34XmDRqbZ8K

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 Goals & Goal Setting. 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: Tracking What You Eat

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.

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

---

Over to Derek :

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

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

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

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

Good stuff.

Checking Out : Iron Nation (Kindle Edition)

I'm really looking forward to this.

Over the last couple of weeks I've been catching up on quite a bit of reading, particularly of the various training-related books I inadvertently missed the first time around. Next on the list is a perfect example : Bob Whelan's Iron Nation.

Iron Nation is a compilation of training strategies from some of the heaviest players in the Iron Game. This is training the old-fashioned way - heavy weights, good food and plenty of recovery.


As a guide, here's a snippet from just one of the reviews on Amazon :

Once I started reading this book, I could not put it down. This is a fascinating, informative collection of articles and interviews from people with life-long dedication to training.

This book takes a different and interesting approach than most other books on training and physical development. These are "real life," nuts-and-bolts accounts of the approaches, life stories and workouts of some of the well-known and respected experts actively involved in strength training over a period of decades. They are incredibly inspiring and motivating stories of training, ranging from strength training to body building, and lifting, among others.

Perfect.

NB : this is the Kindle edition of the book, but it's also available in paperback. Whichever you prefer.

Quick update on the superb Crush! DVD we noted a few weeks ago : fantastic.

Bill's posted a brief review here, but suffice to say that Jedd 'Napalm' Johnson's latest DVD is absolutely perfect. If you're ready to take your gripper work seriously, grab a copy of Crush!.

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 : Resolutions and Goal Setting
  Joe Hashey
  Ready to set some big targets for 2012? Here's how.
  
• Gem From the Vault : Starting Your Fitness Journey : 10 Things to Consider
  Scott Andrew Bird
  If you're just getting started, here are a couple of things to think about. Makes a huge difference.

  
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : DIY Cable Machine

No cable machine available? Here's how to make your own.

Fantastic.

NB : it's a comprehensive video (it runs just under 20min); showing the entire process.

Gymchat 150 - Goals & Goal Setting

This is definitely the time of year to take stock of your life. To look at what you've been doing, and to set your goals for 2012.
This week we'll be taking a look at Goals & Goal Setting (in a fitness & health context, of course) - what to aim for, how to set targets, recording & measuring everything; as well as sharing ideas on your own goals for this year. Really looking forward to it.
Details -

Who : Strength-training fans
Topic : Goals & Goal Setting
When : Wed Jan 4, 9pm EDT (1am UTC)
Where: https://plus.google.com/u/0/113406428532094481598/posts/JhMXEv93yMo
How : Post a comment, question or reply

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 Getting Started. 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: Constructing the Inner Shell

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.

This tip comes to us from Derek's superb article How to Build Your Own Sandbag; and looks at a simple way to build the sandbag's inner shell.

---

Over to Derek :

Inner linings can be made out of contractor bags. Contractor bags are thicker than garbage bags and are used on construction sites for waste disposal. They come in various sizes, from 30 to 55 gallons, so find a size that works for your project. I used four 42-gallon contractor bags. I doubled-bagged the sacks and filled each with roughly 15lb of sand. Then I rolled each into neat little parcel and used packing tape to keep everything from exploding all over my rug.

Leave room for the sand (or stones or shot) to move around inside your inner linings. About 3/4 full is good. The final product should shift and move as you use it. This is what makes sandbag training unique.

Good stuff.

Checking Out : The Precision Nutrition Fat Loss Crash Course

This looks superb.

If one of your goals is to shed a bit of excess fat, but you're not quite sure what to do/where to start, have a look at the Precision Nutrition Fat Loss Crash Course. Absolutely free.


This 5-day course goes through the basics of fat loss - no matter what your starting point is. Whether you're looking to lose a few pounds or a few hundred - without severely compromising your strength in the process - the Precision Nutrition Fat Loss Crash Course is the perfect place to start.

There are two versions (one for men, one for women), and you'll find the details here :

• Precision Nutrition Fat Loss Crash Course for Men
• Precision Nutrition Fat Loss Crash Course for Women

Fantastic information.

Quick update on the superb Crush! DVD we noted a few weeks ago : fantastic.

Bill's posted a brief review here, but suffice to say that Jedd 'Napalm' Johnson's latest DVD is absolutely perfect. If you're ready to take your gripper work seriously, grab a copy of Crush!.

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 :

• Transcript of Gymchat 148 - Training for Football II
  Scott Andrew Bird
  This was a fantastic conversation. If you were unable to join us at the time, here's the full transcript.

  
  

• Straight to the Bar Flickr Group
  Various authors
  I love photography (pics here from the New Zealand trip), and there have been several great photos posted here recently, notably by Roy Scott, Zach Wheeler, Davie Easton and Wild Kiwi. If you haven't already, add some of yours. Love seeing where/how everyone trains and competes.

  
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : Hub Juggling

Yep, he's a freak. Nice one Aaron.

Gymchat 149 - Getting Started

I love training; it's safe to say that these days it's a key aspect of my life. Can't get enough.
Still, if you're just considering embarking on this incredible journey, you may be wondering exactly where to begin. What equipment to use, how much space you need (if you're setting up a home gym), what to eat & drink; what to do. There are a lot of questions.

This week we'll be answering as many of them as possible. Discussing how to 'Get Started', no matter what your goals are. Sharing the information that helped us on our own journeys, as well as the things we've picked up along the way.

Helping us explore this fascinating topic is none other than Personal Trainer, Martial Artist and Strength Coach Chris Smith. Fantastic.


Details -

Who : Strength-training fans
Topic : Getting Started
When : Wed Dec 21, 9pm EDT (1am UTC)
Where: https://plus.google.com/u/0/113406428532094481598/posts/KhQHPQToBtq
How : Post a comment, question or reply

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 Training for Football II. Some superb ideas in there.

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

Tip of the Week: Re-Position your Thinking on Meal Composition

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

This tip comes to us from Methuselah's great article Transitioning to a Paleo Diet; and looks at Step 4 in the transition, Re-Position your Thinking on Meal Composition.

---

Over to Methuselah :

You have some meat, some vegetables and some brown stuff - this was how I heard a young child describe mealtimes on a recent documentary. Clearly it depends where you are in your transition as to how much and which types of brown stuff you have with your meals. But as you start to pick off the bad guys like rice and potatoes, you need to start seeing meals as meat and vegetables only.

The challenge is then to be inventive and use variety to keep things interesting. Ever eaten a rabbit? Lamb's hearts? Venison liver? Fresh Crab? There are hundreds of types of fish. Indeed there are hundreds of varieties of vegetables too. And with the potential to throw coconut, nuts, seeds and fruit into the bargain, suddenly pasta seems a little dull - mere padding. This is how you need to think. Exciting recipes for Paleo meals abound on the internet.

Takes a little getting used to, but the results are well worth it. Good stuff.

Checking Out : MILO

It's that time of year again.

Whether it's for yourself or as a gift, this is definitely the time of year to set up a magazine subscription or two. Paper or digital downloads; there are plenty to choose from.


Personally, I lean towards publications such as Ironmind's MILO (though as it's US-only, getting it delivered isn't exactly easy). How about you : what's on your magazine must-have list?

Quick update on the superb Crush! DVD we noted a couple of weeks ago : fantastic.

I'll post up a full review shortly, but suffice to say that Jedd 'Napalm' Johnson's latest DVD is absolutely perfect. If you're ready to take your gripper work seriously, grab a copy of Crush!.

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 :

• From the Vault : Switching to a Paleo Diet
  Scott Andrew Bird
  There were some fantastic stories and experiences shared in the Long-Term Paleo discussion last week. If you're considering a move to this nutritional regime yourself, this article will explain exactly how to get started.

  
  

• Straight to the Bar Flickr Group
  Various authors
  I love photography (pics here from the New Zealand trip), and there have been several great photos posted here recently, notably by Roy Scott, Zach Wheeler, Davie Easton and Wild Kiwi. If you haven't already, add some of yours. Love seeing where/how everyone trains and competes.

  
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : Underwater Kettlebell Drills

Fantastic.

Gymchat 148 - Training for Football II

No matter which sports you enjoy, if a spot of Football is on the list you're in for a treat. Regardless of the flavour you follow, it's certainly a great game to play (and to watch). Highly recommended.
This week we're continuing our 'Training for Football' series (we first looked at the wonderful world of Aussie Rules almost a year ago), with an examination of the American form of the sport. How to train, when to start and how to incorporate it into your other routines. Helping us explore this fascinating topic is none other than Running Back, certified Strength and Conditioning specialist and Student of Human Kinetics Justin Andrushko. Fantastic.
Details -

Who : Strength-training fans
Topic : Training for Football II
When : Wed Dec 14, 9pm EDT (1am UTC)
Where: https://plus.google.com/113406428532094481598/posts/3iPVz43wjvi
How : Post a comment, question or reply

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 Long-Term Paleo. 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: Contrast Bath 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.

This tip comes to us from Bill Long's great article Road to Recovery : Contrast Baths; and explains the basic technique.

---

Over to Bill :

Fill two tubs, one with hot water and the other with cold water. The temperature of the tubs should be about 55F/13C for the cold and for the hot tub make it as hot as you can handle. Now get into the cold water first and flex your muscles slowly and rotate your joints in small movements as best you can in the tub. Do this for 2 minutes. Then get out of the cold tub, transfer to the hot tub and do the same as before. But for only a time period of 30 seconds. Rotate back and forth for a total of 15 minutes ending in the cold tub. If you do not have access to these big tubs you can always do this at your home.

Takes a little getting used to, but the results are well worth it. Good stuff.

Checking Out : Keyboard Athletes Guide to Pain Relief & Prevention

As a long time (28 years) 'Keyboard Athlete', I'm keen to check this one out. Looks great.
Created by Master Trainer Jen Waak, the Keyboard Athletes Guide to Pain Relief & Prevention is targeted specifically towards office athletes who suffer from neck pain, shoulder pain, back pain, carpal tunnel, computer eyes, and other maladies related to being focused on a screen all day. If your lifestyle is anything like mine, you know how easy it is to fall into the 'tied to your desk' routine.

Although my 'books to read' pile has grown to insane proportions, I suspect this one will quickly make its way to the top. Looks great.

Quick update on the superb Crush! DVD we noted a couple of weeks ago : fantastic.

I'll post up a full review shortly, but suffice to say that Jedd 'Napalm' Johnson's latest DVD is absolutely perfect. If you're ready to take your gripper work seriously, grab a copy of Crush!.

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 :

• Are Protein Shakes Necessary when Following a Paleo or Primal Diet?
  Scott Andrew Bird
  Shortly after the discussion on Nutritional Basics, we took a look at this particular topic over on Google+; and there were some very interesting responses indeed.

  
  

• Straight to the Bar Flickr Group
  Various authors
  I love photography (pics here from the New Zealand trip), and there have been several great photos posted here recently, notably by Roy Scott, Zach Wheeler, Davie Easton and Wild Kiwi. If you haven't already, add some of yours. Love seeing where/how everyone trains and competes.

  
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : Inspiring Movement (2011)

Indeed.

Gymchat 147 - Motivation II

What is motivation? What role does it play in your training, and how can it be improved?
This week we're returning to this fascinating area; looking at things from a number of angles. What it is, how to get it, and how to use it to your advantage.

Helping us explore this fascinating topic is none other than Personal Trainer Roger Lawson. Fantastic.


Details -

Who : Strength-training fans
Topic : Motivation II
When : Wed Dec 7, 9pm EDT (1am UTC)
How : Post a comment, question or reply

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 Nutritional Basics. 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: Setting up Bands for Dumbbell Benching

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.

This tip comes to us from the Diesel Crew, in the form of a quick video demonstration. How to set up bands for the dumbbell bench press.

---

It's actually fairly straightforward (once you've done it a couple of times). The steps :

1. Create a loop
2. Put a twist in the loop
3. Set a neutral, thumb up hand postion inside the ends of the band
4. Rotate the thumb down as you move the band to a upper to mid back position
5. Maintain band tension as you pick up the bands and throughout the movement

A quick video demonstration :

Good stuff.

Considering : Business Management for the Personal Fitness Trainer

If you've ever thought about running your own gym (or any fitness business for that matter), you might be wondering exactly where to begin.
I'm keen to check out Charles M Ware's upcoming look at this very topic, Business Management for the Personal Fitness Trainer. It's a complex and fascinating area, as Derek certainly noted in the Setting Up a Strength Training Facility twitterchat.

(Incidentally, the books he mentioned are also great sources of information on this topic).

Looks like a good one.


Quick update on the StrongerGrip Loadable Club Set we noted a while ago : I had a great discussion recently on club workouts for beginners. Great way to train.

When it came to the equipment part of the discussion, we both agreed on the loadable clubs from StrongerGrip. 3lb empty and around 8lb loaded up. Beautiful things.

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 :

• Welcome to the Gymchats III : Using Google+
  Scott Andrew Bird
  I love Google+. It's proven to be a great place to share article links & commentary, photos and research from both the fitness and medical worlds. It's also ideal for the Gymchats.

  
  

• The Bearhug Deadlift
  'Unbreakable' Adam Glass
  Adam incorporates some fantastic (and somewhat uncommon) lifts in his training. Here's a great one - the Bearhug Deadlift.

  
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : 720lb Bench Dips

I found myself discussing weighted bench dips with a friend the other day, and he pointed me to this. Good stuff.

Gymchat 146 - Nutritional Basics

It's clear that what you eat plays a huge role in your fitness, health and overall well-being.
No matter how far into your strength-training journey you are though, it's not always apparent just what to do. How much of everything do you need? In what forms? Where from?

Helping us explore this fascinating topic is none other than Personal Trainer Roger Lawson. Fantastic.


Details -

Who : Strength-training fans
Topic : Nutritional Basics
When : Wed Nov 30, 9pm EDT (1am UTC)
How : Post a comment, question or reply

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 Running. 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: Dumbells for the Home Gym - How Heavy Should They Be?

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.

This tip comes to us from the Gymchat on 'Training at Home', and is part of Jackie 'Hot at Home' Burgmann's description of her own setup. The weight of the dumbbells she owns.

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From Gymchat 144 - 'Training at Home' :

I usually find my 10rep max weight, then always keep a set of dbs that are one step higher at home. once i've progressed to those with 10reps, I buy another set up, it sits idle for a few months til I need it, but eventually I need it. now that my legs are super strong, I do have some heavy stuff here for legs that I'll never need for arms. but getting a set of adjustables that go super high is probably the best way to ensure you always have a place to progress to.

Watching : Crush!

As I'm sure many of you already know, I'm a huge fan of gripper training. It's highly addictive.

Still, there's a lot more to it than simply grabbing the nearest gripper and squeezing it repeatedly. Whether you're competing or simply doing it to build strength, a spot of instruction goes a long, long way.

I'll post up a full review shortly, but suffice to say that Jedd 'Napalm' Johnson's latest DVD is absolutely perfect. If you're ready to take your gripper work seriously, grab a copy of Crush!.

Brilliant.


Quick update on the StrongerGrip Loadable Club Set we noted a while ago : I had a great discussion recently on club workouts for beginners. Great way to train.

When it came to the equipment part of the discussion, we both agreed on the loadable clubs from StrongerGrip. 3lb empty and around 8lb loaded up. Beautiful things.

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 Critical Analysis: Reaction Ball
  Justin Andrushko
  Justin takes a look at the most common reaction ball on the market (the Nike SPARQ eyeReact Ball) - how it works, and how it can help your training.

  
  

• Straight to the Bar Flickr Group
  Various authors
  I love photography (pics here from the New Zealand trip), and there have been several great photos posted here recently (you'll see some of them in the sidebar), notably by Roy Scott, Zach Wheeler, Davie Easton and Wild Kiwi. If you haven't already, add some of yours. Love seeing where/how everyone trains and competes.

  
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : 30lb Swingball

More swingball goodness. Nice one.

Gymchat 146 - Running

Although I've sampled a number of forms of strength-training, running isn't one of them. Yet.
This week we're taking a look at this enigmatic activity, and finding out just what I'm missing out on. How to train for it and how it helps with other forms of your training (and overall condition).

Helping us explore this fascinating topic is none other than Body by Long's Bill Long. Fantastic.


Details -

Who : Strength-training fans
Topic : Running
When : Wed Nov 23, 9pm EDT (1am UTC)
How : Post a comment, question or reply

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 Training at Home. 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: Setting a Gripper

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.

This tip comes to us from the incredible Jedd 'Napalm' Johnson, and takes the form of a superb video. Enjoy.

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Incidentally, if you want to learn more techniques like this, check out Jedd's own The Grip Authority.

Fantastic site.

Reading : Hot at Home

There's some great reading here.

Jackie Burgmann's Hot at Home covers several of the topics we discussed in last week's Gymchat (here's the transcript), in a whole lot more detail. I'll post up a full review shortly, but suffice to say, this is well worth checking out.

Fantastic read.


Quick update on the StrongerGrip Loadable Club Set we noted a while ago : I had a great discussion recently on club workouts for beginners. Great way to train.

When it came to the equipment part of the discussion, we both agreed on the loadable clubs from StrongerGrip. 3lb empty and around 8lb loaded up. Beautiful things.

This Week on Straight to the Bar

As I noted last week, I'm currently on vacation in the beautiful New Zealand (back Nov 16). In the meantime, here are a couple of Gems From The Vault :

• 30 Day Challenge : Becoming a Morning Person
  Scott Andrew Bird
  As challenges go, this was certainly a big one. The idea was simple : to find out if it's possible to go from a long-term (40 years) 'night owl', to a morning person in only a month.

  It is.



• Kettlebell, TRX, & Ultimate Sandbag Exercises for Healthy Shoulders and Happier Hamstrings
  Troy Anderson
  This is a fantastic series, looking at some incredibly innovative ways to combine these tools to greatly reduce athletes' injury time. Beautiful.

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : Handstand Obstacle Training

Good stuff.

Gymchat 144 - Training at Home II

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.

This week we're returning to our conversation on Training at Home - the equipment & space required, sharing progress and getting feedback. The many ways to make the most of what's available.

Helping us to navigate this fascinating area is Personal Trainer and author of 'Hot at Home', Jackie Burgmann (aka 'Girlwithnoname'). Fantastic.

Details -

Who : Strength-training fans
Topic : Training at Home II
When : Wed Nov 16, 9pm EDT (1am UTC)
How : Post a comment, question or reply

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 Strength Training Over 40. Some superb ideas in there.

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