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 Commercial Gym in 2020
  Scott Andrew Bird | Follow @scottbird
  Training in 5 years' time.

  
  

• Looking At : May 31, 2015
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : How to Bench Press, with Eric Spoto

Excellent tutorial.

Gymchat 277 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - there's a full list here. And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 255 we discussed Pillars of Paleo (with Kettlebell and CrossFit Coach Adam Farrah and Personal Trainer and Strength Athlete Josh Hewett). Great conversation.

If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

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 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.

Looking Forward To : Jedd Johnson's Inch Dumbbell DVD

Really looking forward to this one.

The list of books to read / videos to watch seems to have grown rapidly over the past couple of weeks (and here's my Goodreads page if you'd like to add to it). Next up is Jedd's Inch Dumbbell DVD; and as with all of his stuff, it looks fantastic.

Full review shortly - Jedd Johnson's Inch Dumbbell DVD.

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Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

During the past week we've discussed a number of great links; on Google+, Twitter, the Daily 'Paper' and so on. Here are a few of my favourites.

Part I : From the Clients' Perspective

I drive up to the local gym (and when I say 'I drive', the car actually did most of the work) and park out back. It's almost silent these days as nearly all of the cars are electric.

It's the first time I've been to this one (just moved here), and they want to ask me a bunch of stuff. A Personal Trainer asks about my training experience and goals, a blood test is taken and they ask a stack of preference-related stuff for my gym card. The music I like, whether I prefer hot weather to cold and so on. I also give them access to several of the items my watch records - heart rate, blood pressure and glucose levels.

The gym card is filled with all this info. As well as giving me out-of-hours access to the gym (mainly so I can train before work), it sets everything up the way I like it. The right weights (based on whatever it thinks is reasonable, or previous PRs), the right music, the right temperature in the area around me. There's a small black square for swiping the card next to every piece of equipment.

Side note : I usually wear a watch whenever I train, and it could certainly do all the same 'gym card swiping' stuff, but not everyone likes to wear one. So swiping it is.

After my training I hit the showers. Once again the gym card knows the basic settings I like, as well as learning as it goes. How hot the water is, the severity of the air driers, the - well, you get the idea.

There's a cafe & restaurant downstairs, but I go straight back to the car. There's a fast food place on the way home, and that'll be fine. Hamburgers once again.

Part II : from the Gym-Owner's Perspective

I love this new setup. We've had this gear for a few weeks now, and most of it's automated - so I get to spend even more time walking around and helping people.

There are three main areas I changed this time around (it was time to renovate the building anyway, so I did a little extra). They are :

All Electricity is Produced On Site

The first major change was to build a huge canopy over the main parking area, and cover it with solar panels. That provides enough electricity for part of the gym, as well as letting all the clients charge their cars. Small thing, but most of them seem to really like it.

The rest of the gym's electricity comes from solar panels on the roof. It really didn't take that many, and the guys also installed some batteries so we can use the excess in the mornings and evenings. Makes a huge difference.


The Gym Card System

This one took a little experimentation, but it's great the way it works now.

The basic idea is that we record all the usual info for each client, add a bit of health data and whack the whole lot onto a card for each of them. This card sets up each machine (or area, in the case of free weights) with the 'right' starting weight based on whatever the client did the previous time, their PRs and their goals. It learns as they go, so the starting weights automatically adjust over time.

It also adjusts things like the seat height, and fills the air with the type of music you like (or none at all). It's easy enough to override if you don't like something, but it works really well and makes your entire training experience a whole lot simpler.

Connecting Everything to the Gym Card System

This is ongoing, but we've already done a fair bit of it. Hooking everything up to the gym card, so everyone can customise things as much as possible.

The building's quite large, and the gym takes up most of it. Both the main training areas, and the various food, drink & change facilities around the outside. These are the ones we're gradually adding to the new system.

As an example, the main change areas. Inside each one is a row of giant cubicles, with a shower/toilet/bench etc in every one. Quite large, and extremely private.

There's a small swipe area on the inside wall, next to the main door. Swiping the card automatically adjusts the air temperature in the room, ambient music (if any), how hot the water is when you first start the shower - whatever the client has set up. There are also 'More like this / less of this' buttons beside each of the taps, air vents and speakers. Easy to adjust.

What next? Same thing for the rest of the place. We've already started work on the cafes downstairs, and we'll have the entire place done in the next 12 months or so. Should be great.

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 : How to Make Your Own Bumper Plates on a Budget
  Scott Andrew Bird | Follow @scottbird
  Ready to try a spot of Olympic Weightlifting? Make your own 'plates'.

  
  

• Looking At : May 24, 2015
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : How To Perform Glute Ham Raises

Just got your new toy? Here's how to use it :

Nice one.

Gymchat 277 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - there's a full list here. And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 276 we discussed How to GRIND for Your Gains (with Strength Coach (and Strength Athlete) Nassim Jebran and Personal Trainer and Strength Athlete Josh Hewett). Great conversation.

If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

Tip of the Week: Lifting Without a Spotter

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.

---

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 the Setting Up the Home Gym 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.

Checking Out : StrongerGrip Wrist Rattler

I love the StrongerGrip stuff. Top quality gear.

This is a very interesting device - the Wrist Rattler. You can doubtless see the basic idea from the image at left; and yes, it's highly customizable. Looks great.

The StrongerGrip Wrist Rattler. Good stuff.

NB : if you're grabbing one soon (before midnight), use the code SG10 at checkout for a %10 discount.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

During the past week we've discussed a number of great links; on Google+, Twitter, the Daily 'Paper' and so on. Here are a few of my favourites.

Looks great.

Remember Kelly Starrett's wonderful Becoming a Supple Leopard? The updated version - the 2nd Edition - is about to hit the virtual shelves. Looking forward to it.

Full review shortly; in the meantime, a quick overview to give you an idea of what the book's all about :

It's Kelly's approach to mobility. A detailed understanding of how the body works; in order to improve athletic performance, reduce injury time and a whole lot more.

Becoming a Supple Leopard - 2nd Edition. Fantastic.

---

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 : Conditioning Without Trying - Walking 10,000 Steps Per Day
  Scott Andrew Bird | Follow @scottbird
  Time for a stroll.

  
  

• Looking At : May 17, 2015
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : Weighted Dip Basics

I was asked a couple of times during the week about adding weight to dips, so here's a quick tutorial on doing just that :

Nice one. Incidentally, the weight can be anything at all (preferably with a hole to feed the chain through) - I frequently use kettlebells here. Whatever's handy.

Gymchat 277 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - there's a full list here. And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 276 we discussed How to GRIND for Your Gains (with Strength Coach (and Strength Athlete) Nassim Jebran and Personal Trainer and Strength Athlete Josh Hewett). Great conversation.

If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

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 blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

---

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 : Becoming a Supple Leopard - 2nd Edition

Looks great.

Remember Kelly Starrett's wonderful Becoming a Supple Leopard? The updated version - the 2nd Edition - is about to hit the virtual shelves. Looking forward to it.

Full review shortly; in the meantime, a quick overview to give you an idea of what the book's all about :

It's Kelly's approach to mobility. A detailed understanding of how the body works; in order to improve athletic performance, reduce injury time and a whole lot more.

Becoming a Supple Leopard - 2nd Edition. Fantastic.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

During the past week we've discussed a number of great links; on Google+, Twitter, the Daily 'Paper' and so on. Here are a few of my favourites.

Looks great.

Matt Foreman's 'Olympic Weightlifting for Masters: Training at 30, 40, 50 & Beyond' looks at the various aspects of programming and expectations for a slightly older athlete; notably how particular elements differ from their younger counterparts.

As one of the reviewers says :

After reading Matt's book I now longer feel I have to apologize for lifting less than my younger cohorts. -Peter Nathan, World Champion.

Fantastic.

---

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 : Let the Voting Begin
  Scott Andrew Bird | Follow @scottbird
  Ready to make your own? Great.

  
  

• Looking At : May 10, 2015
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : Bodyweight Skill Progressions

As Max notes in the video's description :

There are two roads to strength, one is to add more weight, the other is to progress the skill.

This is a glimpse at the second part of that.

NB : He certainly engages in both. For a great demonstration, check out The Fat Bar.

Gymchat 277 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - there's a full list here. And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 276 we discussed How to GRIND for Your Gains (with Strength Coach (and Strength Athlete) Nassim Jebran and Personal Trainer and Strength Athlete Josh Hewett). Great conversation.

If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

Tip of the Week: Constantly Fine-Tune Things

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.

---

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 : Olympic Weightlifting for Masters

Looks great.

Matt Foreman's 'Olympic Weightlifting for Masters: Training at 30, 40, 50 & Beyond' looks at the various aspects of programming and expectations for a slightly older athlete; notably how particular elements differ from their younger counterparts.

As one of the reviewers says :

After reading Matt's book I now longer feel I have to apologize for lifting less than my younger cohorts. -Peter Nathan, World Champion.

Fantastic.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.