Thanks again to everyone who watched and took part in the discussion Gymchat 200 - Beginning Powerlifting (with Chadwick Haines) - much appreciated. If you haven't seen it yet (or simply want to go over a particular point again), here's the entire video. Look forward to hearing your comments.
Conor's Corner : Hockey Training with Bands - The Band Push-Up
Looking At : Mar 17, 2013Over 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.
Here's a great way to see what's possible with a kettlebell. Nice one Srdjan.
NB : If this is the first time you're joining us for one of the Video Gymchats, welcome. There are three basic ways to watch this (depending on whether you want to join us on the Hangout and ask a question or two, or just sit back and take it all in) - full details here. However you like to do it, we've got you covered.
Details -
Who : Beginning Powerlifting
Topic : Beginning Powerlifting
When : Wednesday Mar 20, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.
See you there.
If you missed the broadcast, the video is available over on Kirk's Youtube Channel. That's also the best place to subscribe to the videos directly, and to see previous discussions.
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 not so much 'How to Hold the Bar in the Front Squat' (though the article shows no fewer than 10 ways to do just that), as much as a simple demonstration that there are often many ways to achieve the same result in strength training. If what you're doing isn't working (or you simply don't enjoy it), try something else.
From the article Holding the Bar in the Front Squat :
If the Mike Boyle article on T-Nation has you considering the Front Squat, you may be mindful of just how awkward it can be to hold the bar. Like Zercher Squats, they're often overlooked simply due to the difficulty.
There are several ways to hold the bar for the Front Squat. If one method doesn't feel right, or your current flexibility or injury precludes it, try one of the others. It really is a great exercise.
Although the paperback version first appeared a couple of years ago, the one I'm currently waiting for is the Kindle version of the Second Edition. Comes out March 26th.
There's a 'Look Inside' offering on the Amazon page so you can check it out, but suffice to say that it's one of the best books on stretching you'll ever see. Here's a piece from one of the reviews to help explain why :
Walker's book provides wonderful schematic drawings on how the muscles are involved at the very moment of each specific stretch. Unlike other stretching anatomy books, Walker's provides a specific itemization of how to do the exercise, what body part is affected, what injury it treats, what sport it's good for, and when to avoid the stretch if you have a particular injury. It's the best diagrammed text around.
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.
Conor's Corner : Hockey Training with Bands - The Band Push-UpLooking At : Mar 17, 2013Over 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.
Here's a great way to see what's possible with a kettlebell. Nice one Srdjan.
NB : If this is the first time you're joining us for one of the Video Gymchats, welcome. There are three basic ways to watch this (depending on whether you want to join us on the Hangout and ask a question or two, or just sit back and take it all in) - full details here. However you like to do it, we've got you covered.
Details -
Who : Beginning Powerlifting
Topic : Beginning Powerlifting
When : Wednesday Mar 20, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.
See you there.
If you missed the broadcast, the video is available over on Kirk's Youtube Channel. That's also the best place to subscribe to the videos directly, and to see previous discussions.
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 not so much 'How to Hold the Bar in the Front Squat' (though the article shows no fewer than 10 ways to do just that), as much as a simple demonstration that there are often many ways to achieve the same result in strength training. If what you're doing isn't working (or you simply don't enjoy it), try something else.
From the article Holding the Bar in the Front Squat :
If the Mike Boyle article on T-Nation has you considering the Front Squat, you may be mindful of just how awkward it can be to hold the bar. Like Zercher Squats, they're often overlooked simply due to the difficulty.
There are several ways to hold the bar for the Front Squat. If one method doesn't feel right, or your current flexibility or injury precludes it, try one of the others. It really is a great exercise.
Although the paperback version first appeared a couple of years ago, the one I'm currently waiting for is the Kindle version of the Second Edition. Comes out March 26th.
There's a 'Look Inside' offering on the Amazon page so you can check it out, but suffice to say that it's one of the best books on stretching you'll ever see. Here's a piece from one of the reviews to help explain why :
Walker's book provides wonderful schematic drawings on how the muscles are involved at the very moment of each specific stretch. Unlike other stretching anatomy books, Walker's provides a specific itemization of how to do the exercise, what body part is affected, what injury it treats, what sport it's good for, and when to avoid the stretch if you have a particular injury. It's the best diagrammed text around.
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.
Conor's Corner : Hockey Training with Bands - Overhead Band SquatLooking At : Mar 10, 2013Over 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.
Quite a long video (about 25min), but a fascinating look at the subject of inflammation. To ice, or not to ice?
Cheers Kelly.
However you take part, enjoy.
Details -
Who : TBA
Topic : TBA
When : Wednesday Mar 13, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.
NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.
See you there.
If you missed the broadcast, the video is available over on Kirk's Youtube Channel. That's also the best place to subscribe to the videos directly, and to see previous discussions.
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 comes to us following a discussion I had over the weekend (I was helping a friend choose a power rack), and is a snippet from the article 'Buyers' Guide : the Power Rack'. Determining the width you'll need.
Although the width of a barbell never changes (within one type, that is - standard bars are about a foot shorter than their Olympic counterparts), the width of racks vary from brand to brand. The rack's minimum width will depend largely on what you're going to do with it.
Sumo squats and rack pulls will take the most room; somewhere around 40" would be an absolute minimum, but your best bet is to measure your own squat (outside one foot to outside the other).
If you intend to bench press in the rack, or use the bench as a seat for other exercises (such as the overhead work I mentioned earlier), make sure the bench fits. If you're buying them both at the same time, great. Test them out.
One more thing to note with the bench inside the rack - if you plan to use dumbbells from the bench, make sure there's plenty of room to drop the dumbbells once they get heavy. Oh, and something to protect the floor (in the drop zone) is always a good idea - a couple of rubber mats will do nicely.
Over on the Renaissance Fitness site, Derek took a look at the Carlson Labs brand of fish oil. Here's are a couple of brief pieces to give you an idea :
Omega-3s reduce inflammation and pain from physical training, boost brain power and metabolism, reduce stress, lubricate joints, and lower body fat using doses as high as 6,000 mg.
Fish oil should contain plenty of Omega-3s. Carlson's Super Omega-3 Gems contain a combined 500 mg of EPA and DHA per serving from 100% Norwegian-quality deep, cold water fish like salmon, tuna, mackerel, herring, lake-trout and sardines. That's double the recommended minimum dose of 250 mg!
And for the full review, head over here. Good stuff.
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.
And as we're always looking for ways to improve the show (I love it as it is, but I'm constantly seeking ways to fine-tune things), a couple of quick questions. Hope that's OK.
Thanks again for doing that, really appreciated. If you'd like to line up another one in a month or three (any topic you like - if it's related to strength-training or nutrition, it's fair game), just get in touch with Josh. He'll help arrange a time that suits you both.
cheers,
Hi, and welcome. Really looking forward to this.
Just so you know what's going on (and can tweak things as necessary to suit your own audience), here's a brief overview of the Gymchat process. As you'll see, it's pretty open and you can invite as many people as you like to join us. The more the merrier.
Let's dive in :
You're also welcome to promote anything you're doing right now, or a new project you're almost finished. The easiest way to do this is by putting the relevant text or URL in your lower third; which Kirk can help you set up. It's pretty painless.
NB : if someone's not able to watch the live stream and would like to download it, just point them to something like keepvid.com. It's free, and works extremely well.
Once the video's up on Youtube, I'll also post the details on Straight to the Bar, Twitter, Facebook etc. The word will certainly get out.
That's it. As I said, I'm really looking forward to the discussion. Love these things.
cheers,
Years of research show consuming 250-1,000 mg of high-quality polyunsaturated Omega-3's per day can improve all sorts of issues, including coronary heart disease, hypertension, arthritis, asthma, hay fever, Crohn's disease, psoriasis, chronic fatigue, and attention deficit hyperactivity disorder (ADHD).
Most importantly, Omega-3's reduce inflammation and pain from physical training, boost brain power and metabolism, reduce stress, lubricate joints, and lower body fat using doses as high as 6,000 mg...
Read the full review at Renaissance Fitness Inc..
Conor's Corner : Hockey Training with the Overloaded Trap Bar DeadliftLooking At : Mar 3, 2013Over 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.
Up for a challenge? How about a front lever on a doorframe. Nice one.
NB : I'm very keen to hear both Conor's thinking on these areas, and yours. If you've got questions or opinions on stretching or warming up, join us on the Hangout. Here's how.
Details -
Who : Certified Athletic Trainer Conor Doherty, Personal Trainer Kirk Fontaine and You
Topic : Stretching & Warming Up
When : Friday Mar 8, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.
NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.
See you there.
If you missed the broadcast, the video is available over on Kirk's Youtube Channel. That's also the best place to subscribe to the videos directly, and to see previous discussions.
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 comes to us from the enigmatic Gerard F, and is a snippet from a series of very interesting conversations surrounding the insights of the 'Iron Guru', Vince Gironda. In particular, this thread on Google+.
The full quote is :
Use a weight you can control, and control the weight you use.
This applies to a lot of things, but in this case we were talking about the bench press. Gerard noted :
At best the Bench Press is an "OK" exercise even when done correctly, but nearly everyone performs it based on the wrong concept. Using 8-12 reps its OK, but what happens is, when the reps get tough, your form goes bad, the back arches and/or your torso torques; stress goes from the chest to the triceps to the shoulder/cuff, and your strong side lifts the load that your weak side can't handle.
Over bench pressing gives you a circle looking chest, that's when the shoulders and tris are developed because the chest can't handle the weight, and what happens is the shoulder and tris are targeted more than the pecs.
Very interesting. Would love to hear your thoughts on the subject.
Grab it (free) here.
As we noted, we'll be reviewing these just as soon as they're available. 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.
Conor's Corner : Trap Bar DeadliftsLooking At : Feb 24, 2013Over 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.
A spot of video from the first Griptopz Championships. Nice one.
This week we're going to be talking about the science of muscle growth; what to do, when and how often. Helping us tackle this one is Chemist & Personal Trainer Kevin Stock, Personal Trainer Kirk Fontaine and You. Should be a great one.
NB : I'm very keen to hear both Kevin's thinking on these areas, and yours. If you've got questions or opinions on body composition and muscle growth, join us on the Hangout. Here's how.
Details -
Who : Chemist & Personal Trainer Kevin Stock, Personal Trainer Kirk Fontaine and You
Topic : The Science of Muscle Growth
When : Wednesday Feb 27, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.
NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.
See you there.
If you missed the broadcast, the full video is available over on Kirk's Youtube Channel. That's also the best place to subscribe to the videos directly, and to see previous discussions.
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 comes to us from the obscenely strong Mike 'The Machine' Bruce, and is a snippet from his superb article Building A Neck Of Steel. Take a look.
Neck work - whether you're a beginner, or have been training for years - doesn't need to be that complicated. And if you're new to the area of neck strengthening, this is a great place to start.
Over to Mike :
Following is a beginner program to help get you started from Pencil Neck to Neck of Steel.Now that's a neck harness lift.
- Neck Curls on a flat bench with weight 1-2 sets of 20-30 repetitions
- Neck Harness work [same as above]
- Side of Neck on a flat bench [same as above]
Do this every other day for the first month. Then you can increase the workload to every day you train. Or increase the weighted repetitions to 5 sets of 50 repetitions. Once you can attain 100 straight repetitions in the 3 exercises then it is time to increase the weight.
Good stuff.
This event is a test of wrist and pronator strength.Start by kneeling down beside the apparatus.
Grasp the handle only, with one hand, in an underhand grip with the thumb side closer to the loading pin.You have to start the lift with your elbow tip touching the thigh top as you kneel on the floor. This keeps you from dropping the elbow too low. The lift is started with the forearm approximately parallel to the floor.
The apparatus is lifted in this style until the mark (at 6.5" from the floor) reaches or goes above the horizontal bar placed at 16.5", measured from the underside of the bar to the floor. This allows a 10" lift.
At this height, the forearm still has to be parallel to the floor, and the referee will now tell you that the height is achieved. After this you will hold the weight, with the arm parallel to the floor for 2 seconds. So the referee will say "height, one, down". Taking two seconds from the word height to the word down. This is a strict lift. If the arm doesn't stay parallel then it is a failed lift.
Superb. The GripTopz LeverTop.
As we noted, we'll be reviewing these just as soon as they're available. 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.
