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 Hack Squat
  Scott Andrew Bird
  History and technique for this wonderful exercise. Love it.

  
  

• Looking At : Oct 20, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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'd like to submit your own piece for Straight to the Bar, here's how.

Video : Barstarzz In Paris (at the King of Push and Pull event)

Nice one guys.

Gymchat 220 : High Intensity Training - HIT (Chris Lutz)

High Intensity Training (HIT) - what exactly is it, and should it be part of your training routine?

This week we'll be explaining exactly what HIT is, and how everything works; as well as some of the fascinating research into this area in particular. Tackling this is Personal Trainer Chris Lutz, joined by Strongman & Personal Trainer Josh Hewett. If you've got questions for Chris or Josh, just swing by the event page for this Gymchat (during the discussion itself). Details below.


Details -

Who : Personal Trainer Chris Lutz and Strongman & Personal Trainer Josh Hewett
Topic : High Intensity Training - HIT
When : Wednesday Oct 23, 9pm EDT (the Event page shows what time that is in your local timezone)
How : Watch the live stream, and ask questions, directly on the Event page. We'll also post the full video shortly after the Gymchat.

See you there.

Previously : Last week we held Gymchat 219 - Assessing Current Fitness Trends (with Adam Klymkiw and Josh Hewett). Great discussion.

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

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Coming Up : we've got several fantastic discussions lined up for the next few months, details shortly. One of those is an area I'm intrigued by personally, the Future of Fitness. Fascinating topic.

To give you an idea of what we'll be talking about and why it's essential (especially if you're a fitness professional yourself, or planning to be), here's a quick primer. And if you'd like to join us on the panel, just drop Josh a line. We'd love to hear from you.

Tip of the Week : A Moment of Silence

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.

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How do you mentally prepare for a workout? Listen to heavy music and generally get psyched up?

Try doing the opposite. Parth explains.


In the article Silence for Intense Workouts, Parth shares an interesting idea :

There is a moment right between my warm-up, and workout. Sometimes it is brief, perhaps lasting a few seconds, but other times it is long, lasting almost ten minutes. It is a moment of silence. Of reflection. The quiet before a storm. The soothing nature of the wind, steadily picking up the dead leaves off the tree and dropping them gently on the ground before the final gust of wind begins the season of autumn.


This is my moment of ZEN. To make sure that I am mentally THERE. I don't want to be thinking about my job interviews, about that girl I like, or about that thing I wanted to buy but was too broke 'cause I still live with my parents. No, it all goes away.

And yes, the music can come on right after this. Works well.

Revisiting : Warrior Power T's

Remember these? Fantastic things.

We first looked at these around 4 years ago, and they've been part of my training arsenal ever since. Comprising push-up handles with a very small connection to the ground, they make almost any variety of push-up just a little more challenging. A quick video to give you an idea :

The Warrior Power T's - love 'em.

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Quick update on the Lift the Blob package we mentioned recently - fantastic collection.

I'd love to hear how you go with it, when it comes to tackling this challenging feat you really can't go past Lift the Blob. Superb.

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

If you're a fitness professional, you're doubtless aware that the training world is changing rapidly. A number of things - say, online training - simply weren't realistic 10 years ago.

What do you think the fitness world will look like in the future - in 5, 10, 20 years' time?

Why I think about the future

First, a brief introduction. The reason I spend any time at all (and it's actually quite a bit) thinking about the future.

The best time to launch a new product/new process/new type of service is right when the world is ready for it. When the various technologies exist, and you feel that people will get behind you as soon as you announce it. Buy the product/service, talk about it, and help you in any way possible.

• If you do it before this, it won't feel quite right to people. When a better option comes along, people will move instantly to that.
• If you wait until after the world is ready, you'll be too late. You might still achieve some success, but nothing like the success you would have achieved if you'd been ready a little earlier.

Knowing roughly how long it will take to put everything together, you can work backwards. You need to have started working on things this long before you think the world will be ready. This means that you'll be developing things before the technology is ready, and if people find out what you're doing, they'll think you're unrealistic (at best). That's OK.

How this applies to the world of fitness

The vast majority of fitness professionals I work with absolutely love what they do, and plan to be doing it for as long as they possibly can. Quite understandably - it's a fantastic area.

This means that most of them will still be training in 5, 10, 20 years' time. After all, those dates really aren't all that far away.

Given that, it makes sense to think about what the fitness industry will be like in 5, 10, 20 years. Especially if you expect to have new tools and opportunities during that time.

Questions

To get you started in thinking about the future of the fitness industry, a few questions for you :

If you were training the same clients 50 years ago, would your offering be different? In what way?

If they lived in another country, how would you interact with them? What equipment would you expect them to have? What sorts of things would you expect them to know?

Now flip everything forward to 5/10/20 years into the future. The world may well be different (in fact, it's almost certain that it will be) - what will your training look like?

Tools & Resources

Over the years we've noted a number of tools that could form part of your training - now and in the future. Workout clothing, quantitative self devices, energy-harvesting gym equipment and so on. Everything that falls into the 'not essential, but a great bonus' area.

In terms of someone's overall health & fitness - what sort of things would you like to see here?

Final Thoughts

You may agree with some of these ideas but not others, or have additional ones you'd love to share. Whatever the case, make sure you check out Gymchat 224 - The Future of Fitness (Roundtable); and drop us a line on Twitter. We'd love to hear your thoughts on the Future of Fitness.

This Week on Straight to the Bar

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

• Gem From The Vault : Starting Your Fitness Journey - 10 Things to Consider
  Scott Andrew Bird
  Just getting started? Welcome.

  
  

• Looking At : Oct 13, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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'd like to submit your own piece for Straight to the Bar, here's how.

Video : Eric Lilliebridge - Deadlift Training Week 3, 370kgs (815lbs)

Nice one Eric.

Gymchat 219 - TBA

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

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Details -

Who : TBA
Topic : TBA
When : Wednesday Oct 16, 9pm EST
How : Google+ Hangout. If you've never been to one, just swing by the Event page (we'll post that shortly) and ask a question or three.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

Previously : Last week we held three incredible discussions - Gymchat 216, Gymchat 217 and Gymchat 218. Absolutely fantastic.

If you missed any of the live streams, you can watch the full videos over on Josh's Youtube channel. Dive in.

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Coming Up : In upcoming Gymchats we'll be talking to Mike 'The Machine' Bruce, Al Kavadlo and many, many others. Full details shortly.

If you'd like to suggest a topic for a future discussion - or volunteer to be interviewed on the show - just drop us a line. And if you'd like to add your comments and suggestions on the Gymchats in general, you can do that here. Cheers.

Tip of the Week : Finding a Personal Trainer

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.

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When it comes to getting a fitness professional who's going to help you clarify and reach your goals, finding one is half the battle. Offering a couple of suggestions in that area is Total Transformation's John Kaiser, who's had more than a little experience himself.

Nice one. Over to John.


From the article Eliminating the Lug Nuts: How to Find a Good Trainer, a few thoughts :

Get the Digits. Step one, ask your trainer for references that you can contact. Step two, contact those references. It is amazing how many people miss step two--apparently asking for references only as a bluff. When you call the list of references, ask about their results. Where did they start and how far has he taken them? Did their hard work combined with his training know-how pay off? Has he been reliable and professional?

Good trainers get results; lug nuts only get your money.

One Size Fits All. Is the nutrition/training sheet your trainer gives you just a black and white copy--the same one he hands out to all his clients? Or does she/he give you a personalized workout and nutrition plan? You are paying for a personalized approach, so make sure you get it!

Good Trainers Personalize, Bad Trainers Xerox

Can't we All Just get Along? There is nothing worse than putting down several hundred dollars on a personal trainer only to find that the two of you can't get along. So pay for a few individual sessions (even if it costs a bit more). This will give you an opportunity to get to know the trainer, see how he runs his shop, and strike up a rapport. You aren't auditioning him/her for the role of best friend, but you should expect a certain level of professionalism.

A good trainer is always professional

Good stuff.

Looking Forward To : 'Strongman' on DVD

Fantastic.

Remember the film 'Strongman'? A fascinating look at Stanley 'Stanless Steel' Pleskun - a truly amazing guy.

It's about to hit the shelves in the form of a DVD, and Digital Download (on iTunes, Amazon Instant and Vudu). Really looking forward to checking it out once again.

'Strongman'.

---

Quick update on the Lift the Blob package we mentioned recently - fantastic collection.

I'd love to hear how you go with it; when it comes to tackling this challenging feat you really can't go past Lift the Blob. Superb.

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

This Week on Straight to the Bar

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

• Gem From The Vault : Straight to the Grip Contest Part V - The No-Sets
  'Napalm' Jedd Johnson
  This is part of Jedd's brilliant Straight to the Grip Contest series, looking specifically at the No-Set Techniques. Love it.

  
  

• Looking At : Oct 6, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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'd like to submit your own piece for Straight to the Bar, here's how.

Video : DIY Finger Exerciser (TTK)

A home-made TTK (Titan's Telegraph Key). Nice one Ross.

Incidentally, if you've never used one of these before, here's how.

Gymchats

This week we've got not just one, but three incredible Gymchats lined up for you. If you love talking about training as much as we do, you'll understand why.

A few details :

Gymchat 216 - Fat Loss Nutrition (with Ryan Phillips)

Fat Loss. How exactly do you go about things, and what can you expect? How do you move from the 'physical transformation' to the 'keeping it off' stage?

This week we'll be covering this area in depth, with Fat Loss Expert Ryan Phillips and Strongman & Personal Trainer Josh Hewett. If you've got questions, just swing by the event page for this Gymchat (during the discussion itself). Details below.


Details -

Who : Fat Loss Expert Ryan Phillips and Strongman & Personal Trainer Josh Hewett
Topic : Fat Loss Nutrition
When : Monday Oct 7, 9am EDT (the Event page shows what time that is in your local timezone)
How : Watch the live stream, and ask questions, directly on the Event page. We'll also post the full video shortly after the Gymchat.

See you there.

Gymchat 217 - Underground Strength Training (Zach Even-Esh)

When it comes to a no-nonsense training approach, it's fair to sat that Zach Even-Esh walks the walk. His Underground Strength Gym is filled with ropes, sleds and thick-handled equipment of all types. An incredible place.

This week we're discussing this 'Underground Strength' approach to training. Why he does what he does, what works and how to incorporate these ideas into your own training.

Joining Zach is Strongman & Personal Trainer Josh Hewett - also a huge proponent of the no-nonsense training approach. If you've got questions for Zach & Josh, just swing by the event page for this Gymchat (during the discussion itself). Details below.


Details -

Who : Strength Coach Zach Even-Esh and Strongman & Personal Trainer Josh Hewett
Topic : Underground Strength Training
When : Monday Oct 9, 9pm EDT (the Event page shows what time that is in your local timezone)
How : Watch the live stream, and ask questions, directly on the Event page. We'll also post the full video shortly after the Gymchat.

Gymchat 218 - Alternative Approaches to Exercise Prescription (Matthew Palfrey)

Your exercise routine. Which elements are set in stone, and which can simply be swapped for an alternative? And how exactly do you know what that alternative could - and should - be?

Diving in to this fascinating area is Strength Coach Matthew Palfrey, together with Strongman & Personal Trainer Josh Hewett. If you've got questions for Matt & Josh, just swing by the event page for this Gymchat (during the discussion itself). Details below.


Details -

Who : Strength Coach Matthew Palfrey and Strongman & Personal Trainer Josh Hewett
Topic : Alternative Approaches to Exercise Prescription
When : Monday Oct 10, 8am EDT (the Event page shows what time that is in your local timezone)
How : Watch the live stream, and ask questions, directly on the Event page. We'll also post the full video shortly after the Gymchat.

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Previously : Last week we held Gymchat 215 - The Health, Fitness, & Fat Loss Benefits of GARLIC (with Josh Hewett and Kurtis Frank). Great discussion.

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

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Coming Up : In upcoming Gymchats we'll be talking to Mike 'The Machine' Bruce, Al Kavadlo and many, many others. Full details shortly.

If you'd like to suggest a topic for a future discussion - or volunteer to be interviewed on the show - just drop us a line. Cheers.

Tip of the Week: Returning to Heavy Training - Inspecting the Equipment

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

This tip is an answer to the question 'If you're using your old gear, how do you test things to make sure they're still safe and working correctly?', directed at Vic Magary during the Heavy Training after a Break Gymchat. A great discussion.

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"I think the most important thing to inspect would be the J-cups where you set the bar. Also simply taking a wrench to all of the bolts of a rack to make sure they are good and tight. Depending on the type, you may want to double check the collars. I'd think the barbell and plates would be fine even after a few years as long as they were subject to normal conditions."

Good stuff.

Re-Reading : Upgraded Chef - 12 Core Recipes to Supercharge Your Body & Brain

This is a very interesting book that we first looked at a year ago now. If you missed the discussion the first time around, here's a quick recap :

This looks great.

I've been intrigued by Dave's work for a while now (he's at bulletproofexec.com if you'd like to check it out), and am really keen to dive in to this one. The latest incarnation of the Upgraded Chef ebook.

The book outlines his own philosophy when it comes to nutrition. The reviews on Amazon describe it well; here's a sample :

This book is meant for people who want to learn to cook with less toxins in less time and to eat a Bulletproof (or better-than-paleo) diet. It is not a self-upgrade manual; it's a cookbook for people who want to use healthy cooking techniques to upgrade the way their body works.

Good stuff.


NB : I'd love to hear your thoughts on this one - he certainly has some interesting ideas. What do you think of Dave's approach overall?

---

Quick update on the Lift the Blob package we mentioned recently - fantastic collection.

I'd love to hear how you go with it, when it comes to tackling this challenging feat you really can't go past Lift the Blob. Superb.

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

This Week on Straight to the Bar

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

• Gem From The Vault : The Zercher Squat
  Scott Andrew Bird
  Unusual, challenging and extremely effective. Love it.

  
  

• Looking At : Sep 29, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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'd like to submit your own piece for Straight to the Bar, here's how.

Video : Creating an Outdoor Sledgehammer Station

Very good explanation of an outdoor sledgehammer setup. Nice one Ross.

Gymchat 215 - The Health, Fitness, & Fat Loss Benefits of GARLIC (with Kurtis Frank)

As you saw in the Gymchat last week, we talk a great deal about supplementation on Straight to the Bar. To assist with strength gains, fat loss, recovery and a whole lot more.

This time we're taking a close look at one product in particular - garlic. When to have it in the form of food, and when to take it in pill form; mechanisms of action ( mainly hydrogen sulphide signalling ); potential benefits to body composition and of course the various research surrounding it.

Helping us uncover this fascinating topic is Examine.com's own Kurtis Frank, joined by Strongman & Personal Trainer Josh Hewett. Details below.

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Details -

Who : Nutritionist Kurtis Frank and Strongman & Personal Trainer Josh Hewett
Topic : The Health, Fitness, & Fat Loss Benefits of GARLIC
When : Wednesday Oct 2, 9pm EST
How : Watch the live stream over on the main site. We'll also post the full video shortly after the Gymchat.

See you there.

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Previously : Last week we held Gymchat 214 - How to Create an Effective Supplement Stack (with Josh Hewett and Paul Teixeira). Great discussion.

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

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Coming Up : In upcoming Gymchats we'll be talking to Zach Even-Esh, Mike 'The Machine' Bruce, Al Kavadlo and many, many others. Full details shortly.

If you'd like to suggest a topic for a future discussion - or volunteer to be interviewed on the show - just drop us a line. Cheers.

Tip of the Week: The Benefits of Getting Your Shoes Fitted (Rather Than Fitting Them Yourself)

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.

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There were a number of great points raised in Gymchat 185 - Training for Marathons & Triathlons, including this suggestion from Chas. There are real benefits to having your shoes fitted, rather than simply picking the ones you think will work well.

Well said.

Checking Out : Deadlift Domination

This looks great.

As with Deadlift Dynamite, this is an insight into Andy Bolton's own deadlift training - in the form of an 8 week training plan. The premise - increasing volume for a short period, focusing exclusively on strength gains - is interesting indeed. Definitely one to check out.

Andy Bolton's Deadlift Domination.

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Quick update on the Lift the Blob book we mentioned last week - looks fantastic.

We'll be posting full details over on the blog shortly. In the meantime, a brief video to help explain the blob's fascinating history :

Good stuff.

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

This Week on Straight to the Bar

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

• Gem From The Vault : Visualisation
  Scott Andrew Bird
  See it before you lift it.

  
  

• Looking At : Sep 22, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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'd like to submit your own piece for Straight to the Bar, here's how.

Video : 1,325 reps 16kg Kettlebell Snatch (1 set)

Nice one Rob.

Gymchat 214 - How to Create an Effective Supplement Stack (with Paul Teixeira)

It's fair to say that my diet's changed an enormous amount over the years. As has my thinking on supplementation.

If you're wondering what you should be taking, when and - perhaps most importantly - how to put them together in a way that will actually help you reach your goals - then make sure you join us for this one. Bodybuilder Paul Teixeira talks to Strongman & Personal Trainer Josh Hewett. Details below.

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Details -

Who : Bodybuilder Paul Teixeira and Strongman & Personal Trainer Josh Hewett
Topic : How to Create an Effective Supplement Stack
When : Wednesday Sep 25, 9pm EST
How : Watch the live stream over on the main site. We'll also post the full video shortly after the Gymchat.

See you there.

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Previously : Last week we held Gymchat 213, a roundtable discussion looking at How to get BIGGER and STRONGER. Great discussion.

On the panel were Josh Hewett, Suneet Sebastian, Louis Farone, Paul Marsland and Jason Paris. If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

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Coming Up : In upcoming Gymchats we'll be talking to Zach Even-Esh, Mike 'The Machine' Bruce, Al Kavadlo and many, many others. Full details in the in the Strength & Fitness Newsletter.

And if you'd like to suggest a topic for a future discussion - or volunteer to be interviewed on the show - just drop us a line. Cheers.

Tip of the Week: The Stages of Workout Nutrition

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

This tip is a brief look at the major stages of workout nutrition, and their goals. A bit of fine-tuning here can go a long way indeed.

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From Gymchat 133 - Workout Nutrition :

Kurtis Frank.

Any meal can contribute to a workout (glycogen replenishment mostly), but generally workout nutrition is broken into three segments. The pre-workout, the intra-workout (optional dependent on goals), and the post-workout.

Pre-workout is literally just a meal you eat before you hit the gym. It holds more importance than other meals (say, breakfast if you train in the PM) since the nutrients you ingest at this meal will still be floating around in your blood when it comes time for a workout.

Intra-workout is typically something you bring to the gym to sip on, and where stuff typically gets all fancy with supplementation and is the area most people like to talk about. (This includes post-workout shakes consumed immediately after training)

Post-workout is when you get home and make a nice meal. There are typically higher rates of muscular metabolism and generally more metabolic direction to muscle and away from fat mass (compared to other meals). So nutrients post workout tend to be put to better fates than other meals.

Good stuff.

Looking Forward To : Lift the Blob

This sounds superb.

We'll post full details during the week, but suffice to say that if grip's your thing, this is one you'll want. A guide on lifting this challenging beast, written by none other than 'Napalm' Jedd Johnson.

Fantastic.

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Quick update on the Renaissance Fitness Supplement Kits we mentioned recently - superb idea.

As we noted, we'll be reviewing these shortly. And if you missed the announcement, here's a brief video to explain the basic idea :

For more information, head on over to the official site - renaissancefitnessinc.com.