On the Forums

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, head over to the forums :

• All About Australian Pull-ups
  Al Kavadlo
  Al takes a look at a great exercise - the Australian Pull-up.
  
• Two PRS : Bench and Squat
  A great day in the gym.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Steve Maxwell: Half-Moon/Iranian Twisting Push-Up

Enjoy last week's Circular Push-ups? Grab a taekhte and try these.

Good fun.

Deal of the Week - TRX Mobile Workouts

In last week's twitterchat we noted the value of the TRX for combat athletes. Here's a simple way to store your favourite workout or two on a mobile device - the TRX Mobile Workouts.

Good fun.

Coming Events

Twitterchat 57 - Achieving Optimum Health : It's pretty clear that health is strongly connected to your training. Feel better and you're well on the way to a solid performance in the gym.

This week we're diving into the world of Optimum Health - how to eat better, feel better, and function better in the weight-room. Helping us to navigate this fascinating area is NU FIT's, own Max Barry (@NU_FiT). Fantastic.


Details -

Who : Strength-training fans
Topic : Optimum Health
When : Wed Mar 17, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

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

See you there.

Got an event that you'd like to add? Let me know.

Reading - The Primal Blueprint

Over the past week I've been getting a number of questions about my diet, particularly on the difference between Paleo and Primal approaches. The Primal Blueprint (full review) takes a detailed look at the Primal side of the fence.

As Sandy notes, since switching to Primal he's noted a number of changes in both body composition and overall health. If you're curious to see how, pick up a copy of The Primal Blueprint.

Great book.

Exercise of the Week : Battling Ropes Pole Pull

I love Battling Ropes work, and this is one of my favourite exercises. The humble Pole Pull.

Enjoy.

The Primal Blueprint is one book worth reading. If you've been confused in the past about what to eat, and how much to eat...even when to eat, then this book will help you make some decisions that will help you get the most out of your food plan.
Additionally, if you've been unsure about the best exercise approach, the author, Mark Sisson will give you some solid ideas. There are quite a few things he writes that I agree with and there are a few that I don't, as I have found that for my clients and me a more thought out program gets excellent results.

The book is really more about getting healthy than a book about working out. That said, if you are working to get leaner, stronger and healthier, and you haven't been pleased with your results then you should buy this book. Sisson's general principles will help you immensely.

The Primal Blueprint opens up with a wonderful introduction that is essentially a "primer". Sisson illustrates the main differences between "Conventional Wisdom" and his 10 laws of Primal life. Much of what passes as conventional thought is truly based on flawed science, protecting special interests, or both. A great example is that most of us think of grain as the "staff of life". On the other hand, Sisson quotes Jared Diamond, UCLA evolutionary biologist, as calling propagation of grain the "worst mistake in the history of the human race".

From here the book quickly moves into the 10 Laws of the Primal Blueprint. Nothing is all that earth shattering but combined, the mandates make up so much more than the parts. Representative of the laws "Use your brain" and "Avoid poisonous things". Combining the 10 together will, however, be earth shaking.

The book goes into significant detail on each of the 10 as it unfolds. Sections include nutritional philosophy and the science behind it. The primal laws of working out... (Hint: sometimes less is more). And finally some great information about altering your lifestyle so that it is congruent with your goals. I found the nutritional information to be the most useful and beneficial. The exercise section is the least complete.

Many folks have said that the book doesn't truly map out a plan of action. I think this is a benefit though, as so many so-called "diets" are so dogmatic that compliance is a virtual impossibility. For that reason, I'd agree that the title may be a bit misleading. In my mind, a "blueprint" leaves nothing to chance. It's a complete plan in other words. More accurately the Primal Blueprint is a supply list and you will fill in the blanks as to how you will utilize the supplies. I don't find that a shortcoming at all.

On the Forums

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, head over to the forums :

• Improve Your Athletic Performace with Depth Jumps
  Al Kavadlo
  Depth jumps are much underrated - they're a great exercise. Al explains; and there's also a box-jump discussion in the main area of the forums, and several jump-training variations here.
  
• Floral Apron Adventures
  You'd never know there was some illness-caused gym-free time recently. The serious training is back on.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Mighty Mitts Competition

There's a stack of great video coming out of the current Arnold. Here's just a taste of the Mighty Mitts competition. Good stuff.

Deal of the Week - Card Tearing eBook

This is a fantastic book (full review).

Tearing a deck of cards is an amazing activity, and this book will show you exactly how to do it. It's a complete progression, including advice on everything from training to selecting the right cards at the right time.

What's more, as part of a birthday celebration, Jedd is currently offering this book at the discounted price of just $19.97. If you've ever considering testing yourself with this wonderful feat, now's the perfect time to do it.

Love it..

Coming Events

Twitterchat 56 - Bodyweight Training for Combat : If you've ever trained in any of the martial arts, no doubt you're well aware of the incredible range of bodyweight exercises. For warming up, technique work, strength-training and stretching. Good fun.

This week we're diving into the world of Bodyweight Training - specifically for combat - the many things that work and the ways to incorporate them in your training. Helping us to navigate this fascinating area is MMA Stuff's, own @jimmyvo. Fantastic.


Details -

Who : Strength-training fans
Topic : Bodyweight Training for Combat
When : Wed Mar 10, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

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

See you there.

Got an event that you'd like to add? Let me know.

Exercise of the Week : Circular Push-up

Here's a simple one that I was first taught many years ago in a Judo class (it was part of our warm-up routine) - the Circular Push-up.

As the name suggests, the body moves in a circular motion, like this :

Love it.

On the Forums

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, head over to the forums :

• Elbow Pain when Lifting
  Various authors
  This is a very interesting thread on the elbow pain sometimes experienced during training. Possible causes and solutions.
  
• The One Arm Chin-up: A Lesson in Humility
  Al Kavadlo
  Ever tried working toward the OAC? Great experience.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Thick Rope Training

A dose of rope work. Good stuff.

Deal of the Week - The Definitive Guide to Kettlebell Juggling

This is a brilliant collection.

Kettlebell Juggling is an amazing activity, and these DVDs will show you exactly how to do it. It's a complete progression, assuming nothing more than a basic proficiency with a kettlebell.

What's more, Logan has updated this collection with an even greater array of bonus materials - including regular video tutorials to help keep you at the top of your game.

Perfect.

Coming Events

Twitterchat 55 - Log Training : If you've ever considered competing in a Strongman competition, a dose of log work will quickly form a major part of your routines.

This week we're taking a close look at this superb form of training - what it is, how to do it well, and the many ways to make it even more challenging. Helping us to navigate this fascinating area is Strongman Chase Karnes (@ChaseKarnes), who's certainly no slouch with the log. Fantastic.


Who : Strength-training fans
Topic : Log Training
When : Wed Mar 3, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

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

See you there.

Personal Record Every Day

What's your latest PR? No matter what sort of training you enjoy, there are always records to be broken. Helping to highlight that process (as well as giving away some fantastic training gear) is none other than Adam Glass and Josh Hanagarne. Nice one.

Got an event that you'd like to add? Let me know.

Reading : Diesel Crew Bending eBook

Ready to bend some steel?

Grab a copy of the Diesel Crew's Bending eBook.

Superb.

Exercise of the Week : Seated Half-Press

Although the Seated Half-Press looks like a shoulder exercise, it's actually for the lateral head of the triceps. And a new triceps movement is always welcome.
From the original article :

To perform the movement, put a bench in a power rack and set the pins just above head height. With the bar directly overhead, take a shoulder-width grip and point your elbows out to the sides. Press, pause at the bottom and repeat.

Love it.

On the Forums

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, head over to the forums :

• A Brief History of Circuit Training and Peripheral Heart Action (PHA)
  If you joined us for the discussion on Circuit Training the other day, you'll find this fascinating. A glimpse into the history of Circuit Training and Peripheral Heart Action.
  
• Neck Training Basics
  Getting ready to begin training your neck? Where do you start? Mike explains.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Heavy Axle Front Squat

Use your axle for everything. Over to Warwick.

Deal of the Week - The StrongerGrip Swing Ball

This is a fantastic tool.

You may have seen the original version in use in one of Rocannon's videos, and the one pictured at left is the updated incarnation. Loadable, tough and brutal.

Love it.

Coming Events

Twitterchat 54 - Fat Loss : Looking to shed a little excess bodyfat? Get back your former shape, move down a weight division whilst staying strong, or show some definition perhaps.

This week we're diving into the world of Fat Loss - what it is, things that work and the way to tie it in to your training. Helping us to navigate this fascinating area is Jimmy Smith Training's, own @jimmysmithtrain. Fantastic.

Details -

Who : Strength-training fans
Topic : Fat Loss
When : Wed Feb 24, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

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

See you there.

Got an event that you'd like to add? Let me know.

Reading : Strength Training Anatomy

This is a fantastic book.

As Josh explains, it superbly shows what's going on while you train.

Love it.

Exercise of the Week : The Bradford Press

Named after weightlifter Jim Bradford, the Bradford Press (sometimes called the Rainbow Press) is one of the first shoulder exercises I added to my routines. And once you try it, you'll understand why.

From the original article :

The exercise looks similar to a Military Press, except that the weight is moved in an arc from in front of the head to behind it; and back again. This manages to work all parts of the deltoids, as well as giving the forearms something to think about. An unusual, but highly effective, movement.

As with a number of fairly uncommon exercises, a brief video demonstration also goes a long way :

Nice one.

On the Forums

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, head over to the forums :

• Rob's Training Log
  Size and strength. Perfect.
  
• Floral Apron Adventures
  The serious training continues.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Kettlebell Basics with Steve Cotter

Kettlebell training is superb. If you're just getting started, take a look at this. Good stuff.

Deal of the Week - Metolius Eco Ball

A few weeks ago, Derek Peruo took a look at 'Chalkless Chalk' - the Metolius Eco Ball. I finally got a chance to test it out myself, and I have to say, it's exactly like he said.

Superb stuff.

Coming Events

Twitterchat 53 - Circuit Training : Looking to shed a little excess bodyfat? Train in small groups, indoors or outdoors? Perhaps you simply want to take full advantage of the equipment you've already got. Circuit training may be just what you're after.

This week we're discussing the ins and outs of circuit training - what it is, some common and uncommon ways to use it and the ways to incorporate it into your routines. Helping us to navigate this fascinating world is Jackie, better known as @girlwithnoname. Fantastic.


Who : Strength-training fans
Topic : Circuit Training
When : Wed Feb 17, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

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

See you there.

Got an event that you'd like to add? Let me know.

Reading : The Grip Masters Manual

I love this book.

Jeff's recent can-crushing exploits reminded me that this is just one of the many fantastic feats and training ideas John Brookfield shares with the world. If you're looking for world class grip strength, make sure you've got a copy of this.

Superb.

Exercise of the Week : The Serratus Crunch

I first came across this one several years ago, in Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding - The Serratus Crunch. Good fun.

The Serratus Anterior (sometimes known as the Serratus Magnus, or 'boxers' muscle) is perhaps best thought of as the '3 fingers' on your side, below each arm. Its job is to hold the scapula (shoulderblade) against the thoracic wall (rib cage). The Serratus Crunch comes in two main forms, each of which is described here.

What does it look like in action? Here's a quick demo of the hanging version from Oracle Fitness :

Nice one.

On the Forums

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, head over to the forums :

• My 3 Basics for Building The Neck
  Mike 'The Machine' Bruce.
  More neck-training goodness from The Machine. Good stuff.
  
• Floral Apron Adventures
  The serious training continues.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Viking Presses with Tyres (Tires)

Here's another great way to put heavy tyres to good use - a Viking Press or three. Good stuff.

Deal of the Week - Grrl's Valentine's Day Wishlist

Long-term readers may recall The Mighty Kat's superb Grrl's Valentine's Day Wishlist. With Valentine's Day 2010 less than a week away, here's a perfect opportunity to help the girl in your life enjoy her strength-training sessions that little bit more.

Absolutely free.

Coming Events

Twitterchat 52 - Becoming a Fitness Professional : Considering becoming a qualified trainer, coach or nutritionist? How do you go about it, what does it cost and how long does it take?

This week we're discussing the paths to becoming a fitness professional, no matter where you live or which qualification you're after. Helping us to navigate this fascinating world is David Sandel, better known as @AthleteCreator. Fantastic.

Details -

Who : Strength-training fans
Topic : Becoming a Fitness Professional
When : Wed Feb 11, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

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

See you there.

Got an event that you'd like to add? Let me know.

Reading

A couple of quick updates :

Last week I mentioned that I'd be posting the review of Tim Hull's superb Functional Correction Manual. Here it is :

straighttothebar.com/ebooks/functionalcorrectionmanual/

Also, keen-eyed readers may have noticed that the ebook given away to all new subscribers is now Jedd Johnson's excellent '14 Things you NEED for your First Strongman Contest'. For everyone who was already signed up, here's your complimentary copy :

mediafire.com/?wkzno2hkd55

Enjoy.

Exercise of the Week : The Backlift

The Backlift isn't seen terribly often these days, although it's certainly a challenging test of strength. Good fun.

I first came across this lift when I saw an old photo (above) of Thomas Jefferson 'Stout' Jackson performing in 1916. Warren Lincoln Travis was also well known for training the backlift.

What does it look like in action? Here's Derek Poundstone performing the most common variation of this lift at Fortissimus 2009 :

Good stuff.

On the Forums

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, head over to the forums :

• Neck Gymnastics
  Mike 'The Machine' Bruce.
  Dynamic bridging work - nice one.
  
• Floral Apron Adventures 9
  More training goodness from GoodyGirl77.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Burpees 21 Style

Here's an interesting variation of the humble Burpee - over to Joe. Good stuff.

Deal of the Week - Functional Correction Manual

If you've ever woken up and thought 'that shouldn't still be sore', or you've become accustomed to spending the first hour of each day in 'walking like a zombie' mode, you need this book.

A full review will be coming shortly; in the meantime, swing by and check out the Functional Correction Manual.

Superb.

Coming Events

Twitterchat 51 - Warming Up : How do you currently get warmed up for your workouts, or for competition? Light weights, a little cardio, various bodyweight movements? More importantly, how should it be done?

This week we're discussing the various things people do prior to a solid session, or a competition lift or two. Helping us to navigate this fascinating world is Train Better Fitness's Chris Smith. Fantastic.

Details -

Who : Strength-training fans
Topic : Warming Up
When : Wed Feb 3, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

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

See you there.

Got an event that you'd like to add? Let me know.

Exercise of the Week : JM Press

JM Blakley is well-known in Powerlifting circles (particularly when it comes to the Bench Press), and this exercise clearly shows why. It's a fantastic triceps builder.

Once again, this is an exercise which is best learnt by seeing it, and then doing it. Describing / demonstrating the JM Press, the man himself :

Superb. Give it a shot.

On the Forums

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, head over to the forums :

• GoodyGirl77's Training Log
  Cardio, heavy squats and some serious ab work. Here's what GoodyGirl77's getting up to.
  
• Josh Hanagarne's Training Log
  More training goodness. Z-Health, Kettlebells and Bending.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Dynamic TKEs

Knees feeling a little beaten up? Smitty looks at a great way to incorporate an old favourite into your workous. Nice one.

Deal of the Week - Convict Conditioning

My 'books to read' list piled up over the past month or so (and yes, both Christmas and my birthday had more than a little to do with it), and one I've been extremely keen to dive in to is Convict Conditioning. As Josh points out (excellent review incidentally), the book teaches progressions for several challenging bodyweight exercises.

Chief among them - for me personally - is the One-Armed Handstand Push-up. Yep, one arm.

Fantastic.

Coming Events

Twitterchat 50 - Nutrition for Combat Athletes : What should you eat when you're getting ready for a fight? How about the rest of the time?

This week we're discussing the nutrition side of training - specifically for combat athletes. Cutting weight, getting ready for an upcoming battle, or simply keeping yourself in great condition year-round. Helping us to navigate this fascinating world is TDA Training's Nathan Teodoro. Fantastic.

Details -

Who : Strength-training fans
Topic : Nutrition for Combat Athletes
When : Wed Jan 27, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

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

See you there.

Got an event that you'd like to add? Let me know.

Exercise of the Week : Hise Shrug

Joseph Curtis Hise (often called The Father of American Weight Training) popularised a number of great ideas in the west, including the flat-footed squat. Here's another one of his great legacies - the Hise Shrug.

The Hise Shrug is essentially a shrug performed with the bar resting across the traps, as if you were about to perform a high-bar squat. Note that it's not exactly a comfortable, pain-free movement; though it's certainly an effective one when it comes to building (and toughening up) the traps.

For that reason alone, it's definitely a keeper.

Good fun. Give it a shot.

On the Forums

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, head over to the forums :

• Josh Hanagarne's Training Log
  Z-Health, Kettlebells and Bending. Here's what Josh's getting up to.
  
• The Machine's Training Log
  More training goodness. Mike 'The Machine' Bruce's approach.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Brothers in Grip Tip: "Wrong-way" Blob Lifts

A great way to increase the challenge of your blob training - put your hand the 'wrong way'. Nice one.

Deal of the Week - The Ultimate Sandpack

Remember the Ultimate Sandpack video we saw recently? Brilliant bit of kit - extremely versatile, and incredibly well made.

If you're ready to kick your training up a notch, give it a run.

Beautiful thing.

Coming Events

Twitterchat 49 - Training with Minimal Equipment : As great as it is to train in a well-stocked gym, there are plenty of times when that equipment simply isn't available. Fortunately, there's always an alternative or three.

This week we're discussing some of the ways to get a solid workout when you only have a little equipment, or none at all. Helping us to navigate this incredible array is Body By D-Rock's Derek Peruo. Fantastic.

Details -

Who : Strength-training fans
Topic : Training with Minimal Equipment
When : Wed Jan 20, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

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

See you there.

Got an event that you'd like to add? Let me know.

Exercise of the Week : Steinborn Lift

Although Henry 'Milo' Steinborn is comparatively well known (notably for bringing the Barbell Squat to the US), the Steinborn Lift is an animal not often seen.

It's perhaps easiest to explain via a demonstration :

Good fun. Give it a shot.