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.

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 Build Your Own Sandbag
  Derek 'D-Rock' Peruo
  Whether it's for the versatility, experimentation or budget constraints - this is the only way to go.

  
  

• Looking At : Jun 1, 2014
  Scott Andrew Bird
  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 more writing in 2014 and would like to submit your own piece for Straight to the Bar, here's how.

Video : Paleo Breakfast

Curious : what do you currently eat for breakfast? Cereals, this sort of thing or something else entirely?

Gymchat 249 - 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 247 we discussed The Power of Visualization (with Personal Trainers (and Strength Athletes) Jen Mulhall and 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: Tie Your Water Consumption to the Number of Calories You Burn

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

---

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

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

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

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

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

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

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

Re-reading : Never Let Go

I love this book.

I spent a fair bit of time over the weekend scanning the barcodes of fitness books (ready to add to the main part of Goodreads) following a book fair here. Love the things.

In the process I came across a few fitness gems, such as Dan John's wonderful Never Let Go: A Philosophy of Lifting, Living and Learning.

And as you'll quickly see, it's packed with incredible insights that Dan delivers in a, well, Dan John sort of way.


The book is based on a series of articles, each providing fantastic insights into Dan's approach to training. To give you an idea, a quick comment from the Amazon page :

Anything will work for three to six months. What then? That's the dynamic message I got from Dan's book. Oh, there was a lot more here. But I generally take one or two new and interesting ideas from a book --- assuming it's a good book. And this one is.

A great read.

---

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.

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 : The Pistol Squat
  Al Kavadlo
  Time to build a new neurological pathway.

  
  

• Looking At : May 25, 2014
  Scott Andrew Bird
  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 more writing in 2014 and would like to submit your own piece for Straight to the Bar, here's how.

Video : Raw Series, Back - Seated Cable Row

Nice one.

Gymchat 248 - 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 247 we discussed The Power of Visualization (with Personal Trainers (and Strength Athletes) Jen Mulhall and 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.

Re-Reading : Convict Conditioning 2

Great read.

We first talked about this one a couple of years ago - Paul Wade's excellent Convict Conditioning 2 - and it's safe to say that there are some very interesting ideas in there. It's full of them.

To give you an idea, here's a brief piece from one of the comments on the Dragon Door page :

In plain English, but with an amazing understanding of anatomy, physiology, kinesiology and, go figure, psychology, Coach Wade explains very simply how to work the smaller but just as important areas of the body such as the hands and forearms, neck and calves and obliques in serious functional ways.

His minimalist approach to exercise belies the complexity of his system and the deep insight into exactly how the body works and the best way to get from A to Z in the shortest time possible.

Convict Conditioning 2. 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.

Looks great.

Alexander Zass' The Amazing Samson is another of the superb resources noted in Gymchat 237, with Logan Christopher and Josh Hewett. And as with the 'Görner the Mighty' book we noted at the time, I haven't read it for many, many years. Certainly keen to dive in this time around.

The book details Zass' life and feats, both in training and in his various performances. 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 : How to Get Your Gym on the Map
  Yael Grauer
  We'll be going into this in the Online Training Gymchat - the various ways to tell people where you are, and what you do.

  
  

• Looking At : May 18, 2014
  Scott Andrew Bird
  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 more writing in 2014 and would like to submit your own piece for Straight to the Bar, here's how.

Video : Leg Press Foot Position

Love the Leg Press.

Gymchat 247 - The Power of Visualization (Jen Mulhall)

There's a PR up for grabs. Just before you begin the lift, what do you say to yourself? What are you thinking about?

This week we'll be discussing the incredible power of Visualisation, and how it can help in this exact situation. Whether you're looking to break your own record, or beat the competition.

Taking us through the entire process - and sharing their own experiences on what works, and what doesn't - are Personal Trainers (and Strength Athletes) Jen Mulhall and Josh Hewett. Fantastic.


NB : We'd love to hear your questions and comments. If there's a particular subject you'd like Jen and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Hangout and ask them directly.

And if you'd like to point your friends/colleagues to the discussion, just use the 'share' button at the top of that page. The more the merrier.

Details -

Who : Personal Trainers (and Strength Athletes) Jen Mulhall and Josh Hewett, and You
Topic : The Power of Visualization
When : Wednesday May 22, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, or join the hangout (get your questions ready), directly on the Event page. We'll also post the full video shortly after the Gymchat.

Coming Up : In an upcoming Gymchat we'll be discussing the various forms of Online Training, and how each can be integrated into your existing fitness business. If you're a Personal Trainer who's currently offering online services - and would like to be on the panel - just drop Josh a line. Cheers.

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 : The Amazing Samson

Looks great.

Alexander Zass' The Amazing Samson is another of the superb resources noted in Gymchat 237, with Logan Christopher and Josh Hewett. And as with the 'Görner the Mighty' book we noted at the time, I haven't read it for many, many years. Certainly keen to dive in this time around.

The book details Zass' life and feats, both in training and in his various performances. 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.

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

• Gem From The Vault : Training for the Planche
  Al Kavadlo
  Up for a challenge?

  
  

• Looking At : May 11, 2014
  Scott Andrew Bird
  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 more writing in 2014 and would like to submit your own piece for Straight to the Bar, here's how.

Video : Resisted Backpedal

Nice one.

Gymchat 247 - 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 246 we discussed The Pursuit of a HUGE Deadlift (with Strongman and Strength Coach Craig Bongelli, Personal Trainer (and Strength Athlete) Josh Hewett, Strength Coach Frank DiMeo and Strength Coach Nassim Jebran). 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.

Re-Reading (and Watching) : Head Games

Remember this?

There have been a number of discussions here recently examining the general area of sports-related brain injuries; especially in light of proposed rule changes. The book Head Games by Christopher Nowinski has certainly been noted a number of times.

And yes, it's a great read.

A couple of questions : have you read this one in particular (or seen the movie)? Secondly, are there any other resources you'd recommend on the area of 'concussion in sports'? It's a big, big topic.

---

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.

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 Become a Better Armwrestler
  Scott Latella
  Win more often.

  
  

• Looking At : May 4, 2014
  Scott Andrew Bird
  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 more writing in 2014 and would like to submit your own piece for Straight to the Bar, here's how.

Video : Tricep Exercise Tweaks

Interesting ideas.

Gymchat 246 - The Pursuit of a HUGE Deadlift (Craig Bongelli)

Love the deadlift. Incredible exercise.
There's plenty of information around which explains the basics, and how you can increase your PR by a plate or two. Question is, what happens then? How do you go from 'better than average' to freakishly strong?

Discussing this area in obsessive detail is Strongman and Strength Coach Craig Bongelli, together with Personal Trainer (and Strength Athlete) Josh Hewett. Fantastic.

NB : We'd love to hear your questions and comments. If there's a particular subject you'd like Craig and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Hangout and ask them directly.

And if you'd like to point your friends/colleagues to the discussion, just use the 'share' button at the top of that page. The more the merrier.

Details -

Who : Strongman and Strength Coach Craig Bongelli, Personal Trainer (and Strength Athlete) Josh Hewett and You
Topic : The Pursuit of a HUGE Deadlift
When : Wednesday May 7, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, or join the hangout (get your questions ready), directly on the Event page. We'll also post the full video shortly after the Gymchat.

See you there.

Previously : In Gymchat 245 we discussed Grip Strength (with the insanely strong Jedd Johnson 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.

Re-Reading : Grip Strength

Great read.

The book is based on a series of interviews that Performing Strongman Robert Spindler conducted with the incredible Tommy Heslep. I suspect there are more than a couple of gems in there.

Looking at Heslep's own training and insights, Grip Strength shares the methods for building some insane grip strength. If you're ready to take your grip seriously and build some brutally strong hands, this book is an ideal starting place.

To give you an idea, here's a snippet from the book which explains what it's all about :

This book is about grip strength. First and foremost, it focuses on the crushing grip, the kind of strength you need to close heavy duty hand grippers. It also has sections on the pinch grip, on thick bar training, on endurance grip strength and one on several grip strength feats you might want to try. (This book does not cover wrist strength or wrist strength feats.) As you will see, it covers training for any kind of strength that is classified as grip strength by the most universally accepted definition.

Additionally, it provides a fascinating insight into the life, training and career of Tommy Heslep himself. Overall it's a great mix.

Grip Strength: How to Close Heavy Duty Hand Grippers, Lift Thick Bar Weights, and Pinch Grip Just About Anything.

---

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.

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 : Suspension Training 101
  Derek 'Body by D-Rock' Peruo
  Let's get started.

  
  

• Looking At : Apr 27, 2014
  Scott Andrew Bird
  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 more writing in 2014 and would like to submit your own piece for Straight to the Bar, here's how.

Video : Car Deadlift Training

This is a great piece of equipment - would love one here. Over to the incredible Jeff King.

Gymchat 245 - Feats of Strength (Grip Strength) (Jedd Johnson)

Sitting firmly at the heart of many forms of training is Grip Strength. Whether you're a Performing Strongman, Competitive Athlete or anyone who enjoys spending a bit of time with the iron.
This week we'll be investigating two key aspects of grip work - the various feats you'll occasionally see, and grip training in general. Tackling these is the insanely strong Jedd Johnson, joined by Personal Trainer (and Strength Athlete) Josh Hewett. Fantastic.

NB : We'd love to hear your questions and comments. If there's a particular subject you'd like Jedd and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Q&A (during the discussion itself).

And if you'd like to point your friends/colleagues to the discussion, just use the 'share' button at the top of that page. The more the merrier.

Details -

Who : The insanely strong Jedd Johnson, joined by Personal Trainer (and Strength Athlete) Josh Hewett
Topic : Feats of Strength (Grip Strength)
When : Wednesday Apr 30, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : You can sit back and watch the live stream, or join the hangout and ask your questions directly via the Event page. We'll also post the full video shortly after the Gymchat.

See you there.

Previously : In Gymchat 243 we discussed How to Improve Your Pull-Ups (with Strength Coach Frank DiMeo 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: Becoming Aware of Your Transverse Abdominis

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.

---

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

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

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

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

Good stuff.

Checking Out : Bruce Lee - The Evolution of a Martial Artist

This looks great.

It's safe to say that there have been many, many books on Bruce Lee published over the years. Looking at his training philosophy, approach to nutrition and a whole lot more. Fascinating areas.


Joining the ranks is Bruce Lee - The Evolution of a Martial Artist by none other than JKD practitioner and historian Tommy Gong. As the book itself isn't released until June 1st (although you can pre-order it here), the Amazon page will give you a good idea of what's included :

Tracing Bruce Lee's path from wing chun student to jeet kune do founder, this biography chronicles Lee's physical journey--from Hong Kong to Seattle to Oakland to Los Angeles and back again to Hong Kong--as well as his voyage of self-discovery and actualization. The book draws on numerous conversations with Bruce Lee's childhood classmates, former students, and family friends, offering a unique insight into the life of the legendary martial artist.

Tommy Gong's Bruce Lee - The Evolution of a Martial Artist.

---

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.