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 :

• Mizuno Wave Enigma Running Shoes Review
  Bill 'Body By Long' Long
  Having just competed in the North Face Endurance Challenge, this is a perfect time to check out the Mizuno Wave Enigma running shoes. Beautiful.

  
  

• Welcome to the Gymchats
  Scott Andrew Bird
  This was a great discussion, and Google+ is the ideal platform for these conversations. Here's why.

  
  

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 : Forward Step Down with Resistance Bands

This is a very interesting combination - part of a RBT series intended to minimise ACL injuries. The Forward Step Down with Resistance Bands.

Good stuff.

Gymchat 133 : Workout Nutrition

The other side of training - nutrition.
This week we're continuing our series 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 Examine.com's Kurtis Frank. Fantastic.


Details -

Who : Strength-training fans
Topic : Workout Nutrition
When : Wed Aug 31, 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 Finding a Personal Trainer. Some superb ideas in there.

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

Tip of the Week: Tearing Your First Deck of Cards - Squeeze your Thumb

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 in the form of a card-tearing technique correction from Jedd 'Napalm' Johnson, and shares an oft-overlooked part of the tearing process. The importance of the thumb.

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From the article Three Technique Corrections for Tearing Your First Deck of Cards :

Many people fail to realize the importance of the thumb in tearing a deck of cards and barely engage it. The thumb can be used to secure the deck of cards in your hands by pressing hard against the side of the deck. The thumb can also be used to wrap over a fingertip or two to increase your crimp grip power on the outside cards.

Good stuff.

Checking Out : The BXT (Body Xtreme Trainer)

This looks fantastic.

The BXT is a progressive resistance tool for assisting with things like handstands, pushups and a whole lot more. It also serves as a suspension trainer of sorts, for a standard full-body workout.

Looks great. Anyone here tried one?


Quick update on the Feats of Strength DVD : Last week we noted this incredible resource. Fantastic.

If you're keen to incorporate some old-time strongman techniques into your own training, Feats of Strength is a perfect place to start.

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 :

• 30 Day Challenge : Becoming a Morning Person
  Scott Andrew Bird
  After 40 years of being a night owl, I decided to see if it's possible to adjust your bodyclock and become a morning person.

  It is.



• Straight to the Bar Flickr Group
  Various authors
  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 : Horseshoe Hearted in Phonebook Pages

If last week's discussion on Horseshoe Bending got you fired up and ready to give it a shot, check this out. Hearting a shoe in paper 'wraps'. Superb.

Gymchat 132 : How to Find a Personal Trainer

I love these discussions. They started back in February 2009 as a way to share, debate and learn a wealth of training-related information. In that time we've heard numerous ideas, tips and suggestions; and been pointed to some fascinating sites, apps, podcasts, books and equipment.

Thanks to everyone who's taken part - it really is appreciated.

Still, it always frustrated me a little that there's no easy way to point people to previous discussions. Unless you were there at the time, there wasn't a lot you could do.

Accordingly, we'll be moving these conversations to a platform that makes this sort of thing nice and painless : Google+.

Google+ (or just G+) offers a lot of advantages, both for the people who are there and those that can't make it at the time. Specifically :

• Each post on G+ has a permalink, so you can point people to previous discussions. This is just the same as any other URL, so you'll be able to share it in the usual ways.
• The questions/answers can be as long as you like - no more 140 character restriction. It's still a good idea to keep them reasonably brief (so people can read and absorb them in time), but you're not limited at all.
• Posts and comments can be edited if necessary. If you spot a glaring mistake somewhere (in one of your own points), you can go back and fix it.

And seeing as we're moving to Google, a new name is in order. I'll be running with 'Gymchats', as it isn't too much of a change and makes the subject matter pretty clear. The topics themselves will be exactly the same.

Incidentally, if you haven't used Google+ before and would like an invitation, I have a few left. Otherwise, swing by my profile and add me to one of your circles.

The discussion itself : How to Find a Personal Trainer

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Time to take your training up a notch.
No matter what your training goals are, chances are you've considered the possibilities of having your own Personal Trainer. Someone to help design a program and to keep you on track.

This week we're discussing exactly how to find one, the many benefits they bring and the types of things to consider. Helping us explore this fascinating topic is none other than Personal Trainer Kirk Fontaine (@fitnewbie). Fantastic.


Details -

Who : Strength-training fans
Topic : How to Find a Personal Trainer
When : Wed Aug 24, 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 twitterchat : Thanks once again to everyone who took part in the discussion on Horseshoe Bending. Some superb ideas in there.

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

Tip of the Week: Rope Climbing Technique - The Cinch and Pinch

Each week we publish a number of tips and techniques via twitter, facebook, 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 in the form of a video from CrossFit Oldtown, and shares one of the most popular techniques for climbing a rope.

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From the article Rope Climbing Technique : The Cinch and Pinch :

Good stuff.

Looking Forward To : Feats of Strength

Now this is my kind of training.

If you've ever considered learning some of the strength feats that performing Strongmen have long been known for, this is an ideal place to start. Bending steel, tearing phonebooks, breaking chains and so on. The good stuff.

Bud Jeffries and Logan Christopher both demonstrate each one, along with various tips and techniques that'll make this a serious part of your training. To get an idea, check out the video.

Whether you're planning to be a professional strongman (or woman) or not, learning these skills will help you to become insanely strong. Beautiful.



Quick update on the SEALFIT Training : A few weeks ago we noted this incredible training approach. Fantastic.

If you're keen to incorporate some military fitness into your own training, SEALFIT is a perfect place to start.

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 :

• The Bulgarianization Experiment
  Al Heinemann
  This is a very interesting insight into how different trainers deal with their clients, and which approach is most effective. Definitely one to think about.




• Australian Strongman Don Athaldo
  Scott Andrew Bird
  Walter Joseph Lyons (better known as Don Athaldo) was an Australian Circus Strongman in the 1920s and 1930s. Although he published several books, it was his The Athalding System mail-order offering that helped give him lasting fame.

  Here's a brief biography of this incredible man.

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 : Farmers Walk Variations and Alternatives

A brief overview of Farmers Walk technique and variations. If you're just beginning your Strongman career, this is definitely one to check out.

Great information Josh.

Twitterchat 131 - Horseshoe Bending

Ready to take your bending up a notch?
As strength feats go, a spot of horseshoe bending is downright impressive. This week we're discussing how to get started - and for the seasoned veterans, how to fine-tune things a little - in the world of Horseshoe Bending. Progressions, Wrapping, Techniques and much, much more.
Helping us explore this fascinating topic is none other than the Diesel Crew's Jedd 'Napalm' Johnson (@jeddjohnson). Fantastic.
Details -

Who : Strength-training fans
Topic : Horseshoe Bending
When : Wed Aug 17, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

If you've never been to one of these twitterchats 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 twitterchat calendar.

See you there.

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

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

Tip of the Week: Maximising Your Workouts

Each week we publish a number of tips and techniques via twitter, facebook, 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 Synergy Athletic's Joe Hashey, and shares some simple ways to ensure you get the most from your training sessions.

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From the article 5 Ways to Maximize Your Workout :

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

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

• Monitor Rest Periods.

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



• Be Creative With Conditioning

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

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

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

Good stuff.

Reading : The Way to Live

I love this book.

Recently I've been reading a load of books on the history of Physical Culture, and George Hackenschmidt's The Way to Live is the one I'm currently working through. Absolutely superb.

First published in 1908, The Way to Live has been published numerous times since - in fact it's still one of the largest selling books on Physical Culture. My own copy is decidedly more recent, but just as full of incredible information. It's a great read.

Full review shortly, but just quickly, here are the main parts of the book :

• Dozens of very inventive exercises (both bodyweight and weighted), for people at any stage of their training
• Hackenschmidt's thoughts on training, nutrition and recovery
• A brief biography of Hackenschmidt, complete with numerous photos of the champion wrestler

As you can see, there's a lot in there. If you're at all interested in the history of this great man, The Way to Live is essential reading. Love it.


Quick update on the SEALFIT Training : A few weeks ago we noted this incredible training approach. Fantastic.

If you're keen to incorporate some military fitness into your own training, SEALFIT is a perfect place to start.

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 :

• 7 Health & Fitness Monitoring Devices
  Scott Andrew Bird
  One of the many things we discussed in last week's twitterchat was the abundance of health & fitness monitoring devices. Here are just a few of my favourites.




• Straight to the Bar Flickr Group
  Various authors
  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 : Goblet Carry

Via Fight Geek : an interesting exercise by Kevin Carr - the Goblet Carry. Looks good.

Twitterchat 130 - Supplements : Vit D

A little dietary fine-tuning can have a big impact. Bigger gains, faster recovery and better health overall. More time in the gym.
This week we're returning to our discussion on supplements, taking a look at one I'm a big fan of - Vitamin D. What it really is, what kinds there are, what they can do and how to get what you need.
Helping us explore this fascinating topic is none other than Body by D-Rock's Derek Peruo (@bodybydrock). Fantastic.
Details -

Who : Strength-training fans
Topic : Supplements : Vit D
When : Wed Aug 10, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

If you've never been to one of these twitterchats 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 twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on The Future of Fitness II. Some superb ideas in there.

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

Tip of the Week: How to Prevent Shin Splints

Each week we publish a number of tips and techniques via twitter, facebook, 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 Body by Long's Bill Long, and shares some simple ways to prevent shin splints from your running sessions.

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From the article How to Prevent Shin Splints :

The pain you feel on your shin is simply caused by overtraining the muscle tissue surrounding the bone. When you run, hike, or walk for a long distance, your shins become tight. They can become so tight in fact that you think your legs are going to snap in half.

Fortunately, there are a few things you can do to prevent this from occurring :


First of all, you need to make sure you have the proper footwear when starting any type of running program. There are specialty stores where they will put you on a treadmill and have you run to see what your "gap" looks like while looking to see if you are running properly. To prevent shin splints you can do a few things. During your warm-up prior to your workout, walk for 50ft and back on your heels. When you're done with your workout while stretching, do it again.

Once you are accustomed to doing this, you can add resistance. You can do this with a buddy or with a dumbbell. Attach a jump stretch band to the DB or have your buddy hold the band and sit on the floor with your legs stretched out all the way; wrap the bands around your feet; then flex your foot back towards you. Hold for a second and take it back to about a 45 degree angle and continue this for 5-8 reps. This will make your shins much stronger and your legs more resistant to injury. This will benefit your weight training while also strengthening your legs. Since you do calf raises, you should do shin flexes or toe raises. When training your quads you do the opposite motion by training your hamstrings, why not start training your shins.

Good stuff.

Checking Out : George Kirby's Basic Jujitsu Techniques

This is an excellent - and free - introduction to this wonderful art.

In Basic Jujitsu Techniques George Kirby lays out 4 key moves to improve your Jujitsu weapons training, as well as the thinking behind each one. To give you a taste of the detailed instruction in the ebook, here's a brief sample.

And if you like what you see, head over here and grab a copy. Once again, it's absolutely free.

Enjoy.


Quick update on the SEALFIT Training : Two weeks ago we noted this incredible training approach. Fantastic.

If you're keen to incorporate some military fitness into your own training, SEALFIT is a perfect place to start.

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 :

• Skull CrushR
  Dan Lapic
  A particularly inventive way of putting a kettlebell to work.




• Straight to the Bar Flickr Group
  Various authors
  There have been several great photos posted here recently (you'll see some of them in the sidebar), notably by 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 : Sliding Shoulders

Interesting exercise - using sliders and bands.

Twitterchat 129 - The Future of Fitness II

What will the fitness industry be like in 5 years' time? 20 years? 100 years?
This week we're returning to our discussion on that very topic - The Future of Fitness II - talking about the things that you think are likely to happen. The role of future gyms and personal trainers; medical technologies that may have an impact; and how we might share our successes and failures. Whatever the future holds.

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

Details -

Who : Strength-training fans
Topic : The Future of Fitness II
When : Wed Aug 3, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

If you've never been to one of these twitterchats 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 twitterchat calendar.

See you there.

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

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

Tip of the Week: Lifting Heavier Atlas Stones

Each week we publish a number of tips and techniques via twitter, facebook, 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 Diesel Crew's Jim 'Smitty' Smith, and shares a simple way to lift heavier Atlas Stones.

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From the article Training Tip : Atlas Stones :

Here is a stone training tip guaranteed to help your athletes transition from conventional training means to non-conventional / strongman training.

You will find your athletes who have been trained primarily trained in deadlifts only, have a hard time stabilizing and adjusting to implements that are not fixed, rigid or lifting in close proximity to their own center of gravity.

The solution? Shorten the range of motion. I just finished a workout with one of my wrestlers who couldn't budge the 160 stone off the ground (at 155 lbs bw), but he can deadlift a lot more than that.

So I lifted the stone on top of one of my tractor tires and had him perform hip extensions for sets of 6-8. This not only conditions his hips and lower back for this position, but also his biceps.

Good stuff.

Checking Out : Ryan's PVC Clubs

I love DIY Equipment.

Remember the clubs that Ryan showed off a while ago, assembled from a handful of PVC pieces? Here's the latest incarnation - smoothed off & painted black. Perfect.


Incidentally, if you're ever wondering why you'd use home-made tools over store-bought ones; it isn't just about money (though that's often a benefit). DIY equipment is a great way to see if you like something before you grab the serious gear. It also lets you customise things a little easier - sometimes you want to test an idea or two.

Whatever the reason, DIY clubs like this are ideal.


Quick update on the SEALFIT Training : Last week we noted this incredible training approach. Fantastic.

If you're keen to incorporate some military fitness into your own training, SEALFIT is a perfect place to start.

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 :

• GripWalking
  Dan Hardisky
  Like your grip work? You'll love this. Great idea.




• Psychological Training in the Gym : Training Space
  Justin Andrushko
  When to turn on the intensity, and how to use it effectively.

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 TRX Spider Man

Interesting exercise.

Twitterchat 128 - Measuring & Monitoring

No matter what your goals are, it's essential to have an idea of your starting point; as well as keeping an eye on your progress along the way.
This week we'll be discussing the various ways to measure particular aspects of your own health & fitness, and techniques for monitoring their changes over time. Your bodyfat, levels of various vitamins, the number of calories you need and a whole lot more.

Whatever your goals are, we'd love to hear how you stay on track. Join us for Measuring & Monitoring. Fantastic.

Details -

Who : Strength-training fans
Topic : Measuring & Monitoring
When : Wed Jul 27, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

If you've never been to one of these twitterchats 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 twitterchat calendar.

See you there.

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

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

Tip of the Week: Making your own Fat Bars

Each week we publish a number of tips and techniques via twitter, facebook, 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 Straight to the Bar's own Scott Andrew Bird, and shares one of the many ways to thicken up your own bars and handles.

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The benefits of thick bars are well known; increasing the grip component of many an exercise.

And although it'd doubtless be fun to rush out and buy a load of thick bars and handles for your workouts; that's not always possible or even desirable. Here's a simple way to fatten up the bars and handles you've already got. Even the fixed-weight dumbbells.


From the article Fattening Up the Chin-up Bar :

The chin-up bar that forms part of the rack - as much as I love it - was just too thin. At a diameter of around 2.5cm/1", it was one of the thinnest bars I use.

Fattening it up a little was a relatively simple (and cheap) process, involving nothing more complex than a length of pipe insulation (just rubber tubing), some super glue and a little cloth tape. If you've never used the tape, think of duct tape with fibres embedded to strengthen it a bit.

The final bar is now a little under 5cm/2" in diameter (not quite as large as I'd like, but much better than it was), and presents just a little more of a grip challenge.

Checking Out : SEALFIT

I love the SEALFIT approach.

If you've ever thought about incorporating aspects of military fitness training (both the group and individual components) into your own workouts, consider SEALFIT. Camps, seminars, online coaching; wherever you are, there's a way to get involved.

Looks superb.

Quick update on the Introduction to Strongman Training DVD : A few weeks ago we noted this incredible instructional video. Fantastic.

Whether you're keen to incorporate some Strongman work yourself, or are coaching others; the Introduction to Strongman Training DVD is a brilliant place to start.

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 :

• Lift Fast, Lift Strong
  Justin Andrushko
  How quickly do you move the bar?




• Outdoor Log Workout
  Scott Andrew Bird
  One of the many ways to get a dose of training in the sun.

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 : Pro-grade vs Hardstyle Kettlebells

Ever wondered what the differences are? Dennis explains.

Twitterchat 127 : How Do You ... II

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 How Do You ... II. Fantastic.

Details -

Who : Strength-training fans
Topic : How Do You ... II
When : Wed Jul 20, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

If you've never been to one of these twitterchats 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 twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Increasing Your Vertical Jump. Some superb ideas in there.

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

Tip of the Week: How Many Calories Do I Need?

Each week we publish a number of tips and techniques via twitter, facebook, 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 Straight to the Bar's own Scott Andrew Bird, and asks the deceptively simple question 'How Many Calories Do I Need?'.

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Whether you're ready to pack on a bit of muscle, or are trying to reduce some excess bodyfat; you need to know how many calories to consume. Fortunately, whilst working it out takes a bit of time, it isn't that difficult.
The first thing to do is to work out your Resting Metabolic Rate (RMR), or Basal Metabolic Rate (BMR) (which is actually a different thing, but often used to mean the same and is close enough for our purposes). This article will explain exactly how :

How Many Calories Do I Need?

Next, Activity costs

Now that you've worked out how many calories you need in order to lie around all day, it's time to add a few for the various physical activities that make life more interesting. These are anything from walking around to doing physical work all day; the table below should give you a good idea.

NB : the weight training will be added in later, so ignore it for now.

Activity Factors:

1.2-1.3 for Very Light (bed rest)
1.5-1.6 for Light (office work/watching TV)
1.6-1.7 for Moderate (some activity during day)
1.9-2.1 for Heavy (labor type work)

Now, simply multiply your RMR by the activity factor (1.6 in my case).

2052 x 1.6 = 3273.6

Finally, the Workouts

For the workouts, multiply your bodyweight (in kg) by the hours you spend by the Metabolic Equivalent (MET) of the particular activity. The table below should cover the most common ones :

intense free weight lifting... 6
moderate machine training... 3
high intensity cycling... 12
low intensity cycling... 3
high intensity walking... 6.5
low intensity walking... 2.5
high intensity running... 18
low intensity running... 7
circuit-type training... 8

So, for a typical weight session for me it would be :

Cost of activity = 84 x 1 x 6 = 504 kCal

Add the values of these to the RMR x activity factor (above) and you'll get an idea of how many calories you need on a workout day. For me, this is 3273.6 + 504 = 3777.6 kCal. Of course this is only for 4 days per week (in my case); the daily average is 3561.6. It's actually a little lower than I thought, but that's still a lot of food to get through!

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NB : The figures noted above reflected my diet at the time of the original article (Dec 2005), and are slightly different now. The process, however, is exactly the same.

Checking Out : Paul Anderson - The Mightiest Minister

This looks fantastic.

As you can probably tell, I'm gradually reading a few books I somehow missed the first time around. Next up : Randall J. Strossen's Paul Anderson: The Mightiest Minister. Looks superb.

If you haven't yet read it, there's a brief description below (and if you have, I'd love to hear your thoughts).

From Amazon :

What'd he really squat? How about the back lift and those one-arm presses? If you want to know, you'll want to read this book. An Olympic gold medalist, world champion and world record holder in weightlifting, Paul Anderson is widely considered by the leading authorities to be one of the strongest men who ever lived, and his unofficial lifts continue to be the source of jaw-dropping wonder. This highly acclaimed book combines a readable style with scholarly precision; it compiles the principle articles on Paul Anderson from the major periods of his life, documents and reviews his lifts - both official and unofficial - and tells the story of the man who was dubbed a wonder of nature by the awestruck Russians, who were happy to stand out in the rain just for a chance to watch him lift.

Can't wait to get into it.
Quick update on the Introduction to Strongman Training DVD : A few weeks ago we noted this incredible instructional video. Fantastic.

Whether you're keen to incorporate some Strongman work yourself, or are coaching others; the Introduction to Strongman Training DVD is a brilliant place to start.

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 :

• The Road to Strong
  Davie Easton
  How to you go from unfit to a competing Strongman? Davie explains.




• Welcome to Google+
  Scott Andrew Bird
  Over the past week or so I've been exploring Google's new social service, Google+ (thanks Adam). Absolutely fantastic.

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 : Super Band Mountain Climbers

Ready for a challenge? These look great.

Twitterchat 126 - Increasing Your Vertical Jump

Let's face it, jumping can be downright fun. Whether it's part of a training session, your chosen sport or you just feel like being a kid - jumping is it.

This week we'll be taking a look at the second of those three options - the sporting side of things. For professional athletes, and those of us who just enjoy an occasional game with friends. No matter how many spectators there are, we'll be discussing the many, many ways to Increase Your Vertical Jump.


Helping us explore this fascinating topic is none other than Shuttle Systems' Kris Aguero (@krisaguero). Fantastic.


Details -

Who : Strength-training fans
Topic : Increasing Your Vertical Jump
When : Wed Jul 13, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

If you've never been to one of these twitterchats 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 twitterchat calendar.

See you there.

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

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

Tip of the Week: How Close is Close?

Each week we publish a number of tips and techniques via twitter, facebook, 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 Straight to the Bar's own Scott Andrew Bird, and asks a question you may not have given much thought to before. How close should your grip in a close-grip press actually be?

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When I began training, I had many, many questions (actually, that's still the case - they're just different ones now). One of these concerned the width of a close-grip bench press.

How Close is Close?

A little digging brought me to the June 2003 issue of USA Powerlifting, specifically an article by Rob Wagner. He noted :

'Let me define a narrow and wide grip. In two separate studies, researchers determined narrow grip as the distance between your acromion processes (slide your hand down your trap and the bony bump you hit is the acromion). They then applied this measurement to the hand spacing (distance between index fingers) on the bar. Wide grip was two times the narrow grip distance. Both groups of researchers found that grips that were 1.65 to 2 times their narrow grip were the most effective strength wise. The way you can determine your grip is to measure the distance between your acromion processes. Now measure the distance between your index fingers when you bench. Divide the bench distance by the acromion distance and if your number is between 1.65 and 2.00 you are in an optimal position (Clemons, J. & Aaron, C, 1997; Wagner, et. al, 1992).'

Time to do a little measuring.

Checking Out : Black Iron - The John Davis Story

This looks fantastic.

As the title states, this is a detailed account of the training and competition of US Weightlifter John Henry Davis. And at nearly 500 pages (including several great photos of Davis in action), it's certainly comprehensive.

For a brief overview of this incredible book, here's Super Strength's Bill Hinbern :

Learn exactly what it was like to train with John.

Read about his legendary battles with Steve Stanko, his World Championship showdowns, his Olympic victories, the Pan-American Games, his battles to beat the Russian champions, his National, World and Olympic records, the day he lifted the ponderous Apollon wheels.

Brilliant.

Quick update on the Introduction to Strongman Training DVD : Two weeks ago we noted this incredible instructional video. Fantastic.

Whether you're keen to incorporate some Strongman work yourself, or are coaching others; the Introduction to Strongman Training DVD is a brilliant place to start.

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 :

• Part 3: Kettlebell, TRX, & Ultimate Sandbag Exercises for Healthy Shoulders and Happier Hamstrings
  Troy Anderson
  This is the third instalment of an excellent series, showcasing a number of extremely creative exercise variations. Superb.




• Switching to a Paleo Diet
  Scott Andrew Bird
  I had a few discussions during the week on the various merits of my diet, which takes a fairly strict Paleo approach. What's your own eating regime like?

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.

NB : I've set up a new commenting system for Straight to the Bar, which makes it even easier to share your views with the world. You can log in using your Facebook, Twitter, Google or Disqus accounts. Much simpler.

Video : Jump Workout

Nice and simple. Love it.

Twitterchat 125 - Supplements : Fish Oil

A little dietary fine-tuning can have a big impact. Bigger gains, faster recovery and better health overall. More time in the gym.

Over a few weeks we'll be taking a detailed look at several of the supplements that are commonly taken, and the benefits they can bring. First up, Fish Oil.


Helping us explore this fascinating topic is none other than nutritionist Jessica (@fish_oil). Fantastic.


Details -

Who : Strength-training fans
Topic : Supplements : Fish Oil
When : Wed Jul 6, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

If you've never been to one of these twitterchats 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 twitterchat calendar.

See you there.

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

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

Tip of the Week: Using Rags, Old Clothes & Curtains to Fill Your Sandbag

Each week we publish a number of tips and techniques via twitter, facebook, 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 Music Teacher & Personal Trainer Anna Papij (@annapapij), currently gearing up for the Fairfield Bootcamp. Should be a great one.

---

Ever find yourself on-the-road and looking for a quick (and inexpensive) way to fill a sandbag or two?

When sand isn't available - or when you're simply after a bit of a change - try filling the bag with rags, old clothes or curtains. Here's one of Anna's own curtain-filled bags, which retains many of the sandbag's properties (reasonably heavy, shifting weight etc) without being incredibly hard or making a mess. Ideal for conditioning work.

To explain how it's done, here's Anna :

I used 2 curtains for their heavy weight. I folded up each curtain and put each one in a plastic bag. I doubled the bag because I'll be using it outside and I don't want water to get in. Then 2 bags, the size of the white one you see, just fit into the black bag. The black bag is waterish proof too so it should be good for outside. All up the bag weighs 12.8kg. It's a decent weight for throwing around for general conditioning.

Reading : UnThinkable

Once again, I'm catching up on a little reading.

This time it's in the form of UnThinkable, Scott Rigsby's autobiography which I somehow missed when it first appeared. It's perhaps the most inspirational story you'll ever hear.

If you don't know Scott, part of the book's description on Amazon will give you a good idea :

After losing both of his legs in a car accident at age 18, Scott Rigsby battled his way back from depression and addiction to achieve the unthinkable--become the first double-leg amputee ever to cross the finish line in the sporting world's most gruelling and prestigious competition, the Ironman Triathlon. Scott has since become an inspiration to hundreds of thousands of physically challenged and able-bodied athletes the world over. Unthinkable documents Scott's remarkable journey.

As I noted above, it's an incredibly inspirational book. Definitely one to check out.

Quick update on the Introduction to Strongman Training DVD : Last week we noted this incredible instructional video. Fantastic.

Whether you're keen to incorporate some Strongman work yourself, or are coaching others; the Introduction to Strongman Training DVD is a brilliant place to start.

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 Archives : Addressing Weaknesses in The Squat
  Rick Walker
  I got several questions during the week on squatting, and this piece answers most of them. How to find out what's wrong, and how to fix it.




• Straight to the Bar Flickr Group
  Various authors
  There have been several great photos posted here recently (you'll see some of them in the sidebar), notably by 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.

NB : I've set up a new commenting system for Straight to the Bar, which makes it even easier to share your views with the world. You can log in using your Facebook, Twitter, Google or Disqus accounts. Much simpler.

Video : The Desecrator

A quick dose of DIY equipment. Nice one Daniel.

Twitterchat 124 - Advanced Bodyweight Training

I love bodyweight training. You can do it almost anywhere, and you've always got the equipment with you.

This week we're looking at some of the advanced forms of bodyweight work. Variations of common exercises, progressive training methods and additional equipment that can provide even more possibilities.


Helping us explore this fascinating topic is none other than We're Working Out's Al Kavadlo (@alkavadlo). Fantastic.


Details -

Who : Strength-training fans
Topic : Advanced Bodyweight Training
When : Wed Jun 29, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

If you've never been to one of these twitterchats 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 twitterchat calendar.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Nutrition for Beginners II. Some superb ideas in there.

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

Tip of the Week: Choosing a Training Partner

Each week we publish a number of tips and techniques via twitter, facebook, 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 via the inimitable Fight Geek (@thefightgeek), and is part of his superb article Training Partners. Enjoy.

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Watching this commercial got me thinking about training partners. Training partners are an essential part of most sports. They provide encouragement, friendly competition, the odd rebuke and of course--help you train the aspects of your sport you can't train by yourself. Or that's what they're supposed to do. Unfortunately, sometimes training partners can prevent progress rather than foster it. So it's important for athletes to be discerning. Over the years I've learned two important lessons about training partners . . .

1. You will become like the person you train with.

   I can't over-emphasize this point. If your training partner is a lazy, ignorant, excuse-filled, thumb-sucking, moron--you'd do better to train by yourself (unless Homer Simpson is your athletic ideal). Only a high-quality training partner can provide high-quality training. Sounds obvious, but I've seen more than a few athletes blow their careers (and health!) by selecting the wrong training partner. This point leads on to the next . . .



2. To get an awesome training partner, you have to be an awesome training partner.

   For the vast majority of my 'training life' I've had great training partners. I'm convinced one of the reasons I've been so 'lucky' is that I've made it my business to work on my partners development just as much as I work on my own. I've always viewed training with others as a means of mutual improvement.

Checking Out : Introduction to Strongman Training DVD

This is a fantastic DVD.

Put together by none other than Jedd 'Napalm' Johnson and Steve Slater (if you've ever made your own stones, you'll know Steve well), the Introduction to Strongman Training DVD is an extremely comprehensive look at this incredibly versatile approach to training. Full review shortly, but to get an idea of what's included, here's Jedd :

http://dieselcrew.com/strongman-training.html


As you can see, it's a very detailed look at this fantastic form of training. Whether you're keen to incorporate some Strongman work yourself, or are coaching others; the Introduction to Strongman Training DVD is a brilliant place to start.

Absolutely love it.

Quick update on the The Ultimate Sandbag : A couple of weeks ago we noted the incredible Ultimate Sandbag. Beautiful thing.

Whether you're looking at it as a conditioning or strength-building tool (or both), swing by the Straight to the Bar Guide to Sandbag Training. Loads of information there, examples and ideas.

Dive in.