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If you've spent any time exploring the world of fitness, chances are you've heard of CrossFit.

This week we're going to be discussing the thinking behind it - what it is, and the logic behind doing things the CrossFit way. The daily workouts, Olympic Lifting, diet and a whole lot more. Helping us tackle it is CrossFit Level 1 Coach, Dai Manuel. Fantastic.

NB : I'm very keen to hear both Dai's thinking on CrossFit, and yours. If you've got questions or opinions on the CrossFit approach, join us on the Hangout. Here's how.

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 :

• What is More Effective for Building Muscle Mass: Intensity or Volume?
  Matthew Denos
  Few repetitions with heavy weights or more repetitions with light weights?

  
  

• Conor's Corner : Instability Training
  Conor Doherty
  Invaluable Tool, or Flavour of the Month?

  
  

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 : Zakaveli's One Arm Pull-Ups

I've never seen so many strict One Arm Pull-Ups. Fantastic.

Gymchat 196 - Explaining Crossfit Principles (with Dai 'The Moose' Manuel)

If you've spent any time exploring the world of fitness, chances are you've heard of CrossFit.

This week we're going to be discussing the thinking behind it - what it is, and the logic behind doing things the CrossFit way. The daily workouts, Olympic Lifting, diet and a whole lot more. Helping us tackle it is CrossFit Level 1 Coach, Dai Manuel. Fantastic.

NB : I'm very keen to hear both Dai's thinking on CrossFit, and yours. If you've got questions or opinions on the CrossFit approach, join us on the Hangout. Here's how.

---

Details -

Who : CrossFit Level 1 Coach, Dai Manuel, Personal Trainer Kirk Fontaine and you.
Topic : Explaining Crossfit Principles
When : Thursday Jan 24, 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'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.


Previously : In Gymchat 195 we talked about 'Fitness Over 40', with Corporate Trainer Kevin Redman and Personal Trainer Kirk Fontaine. Great discussion.

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.

---

If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can send us a message privately here, or swing by our Community site on Google+. Look forward to hearing from you.

Tip of the Week: Finding a Good Training Partner

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 Gymchat on 'Motivation', and is part of a longer discussion of training partners. Enjoy.

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Over to Roger :

Finding a good training partner is rough and really all depends on the person's temperament. Some like to train with someone who is far above them as motivation to get better while others like someone who is at their level or slightly beyond them, otherwise they get discouraged because the gap is so wide (a prime example of that negative self talk).

I would start by just searching the gym for someone who does a similar style of training (or something completely different if you're in to trying new things) that you do or someone who has attributes that you'd like to have (e.g. freaky strong, etc) and strike up a chat with them. You already have at least the gym in common, so start there.

Good stuff.

Checking Out : Eat and Run - My Unlikely Journey to Ultramarathon Greatness

This looks superb.

Eat and Run covers the story of Ultramarathoner Scott Jurek. Co-written with author Steve Friedman, it's a memoir looking at just what it's taken to master such a gruelling sport. Everything from diet to the mental side of running Ultramarathons.

Fantastic.

NB : Although this book actually came out in a couple of formats a few months back, I was waiting for this one (the paperback). And yes, it's still on my 'books to read' list.

---

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

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.

I have been training with weights for over 15 years, yet only a year ago did I decide to focus on and improve my diet. Not surprisingly, exercising and following a well-designed diet of healthy eating for one year has packed more muscle on me than 15 years of exercise with unplanned eating.

Many of us who aspire to become stronger, faster, and in better condition, tend to neglect our diet. This article will elaborate on the diet aspect and specifically the importance of eating breakfast.

"Most people eat 150% more calories in the evening than they do in the morning."

When it comes to eating, recent research shows that it’s not only what we eat that is important but when we eat. In fact, the time of the day we eat:

• Affects how our food is metabolized [1]
• Determines how much food we eat throughout the day [2]

This article will focus on the second element—the time of the day we eat affects our overall calorie consumption—and will arouse interest to those of us who want to eat less and lose fat.

We may have been told that breakfast is the most important meal of the day, but it appears that most of us don't give it the attention we should. In fact, most people eat 150% more calories in the evening than they do in the morning. Interestingly, when those who consume most of their calories in the morning are compared with those who eat a larger portion of their daily intake at night, morning eaters are found to consume fewer calories overall [3], suggesting that placing an emphasis on breakfast may help people eat less. It turns out that people are less satisfied by food later in the day, resulting in them eating larger meals closer together and taking in more calories overall. This suggests that it may be more than a coincidence that the modern trend toward later eating and an increase in the prevalence of obesity and overweight are taking place together.

It appears that the time of day one eats impacts overall calories, but how does the type of food eaten factor in? This is the question Dr. John M. de Castro set out to answer, taking a closer look at the relationship between overall daily intake and the proportions of macronutrients (carbohydrates, fats and proteins) eaten at certain times of day [4]. For a solid week, 867 individuals recorded everything they ate or drank, along with the time of day it was consumed, the amount consumed, and the way the food was prepared. This data was then examined to determine how the characteristics of the food eaten during different times of the day impacted the overall amount of food the study participants ate.

Supporting the folk wisdom that breakfast is the most important meal of the day, the analysis revealed that eating more of a macronutrient in the morning was associated with a smaller overall intake of that macronutrient over the course of the day. To determine more precisely which macronutrients had the largest impact on the satiety properties of breakfast, intake was also compared across days. Total overall consumption was compared for days when a participant's morning meal contained less of a particular macronutrient than usual and days when the morning meal contained more than usual. The results showed that each macronutrient has an impact on daily consumption as follows:

Effect of Different Breakfast Macronutrients on the Overall Daily Food Consumption

• Carbohydrate-heavy morning meals are associated with a lower daily intake of both carbohydrates and overall calories.

• Consuming more fat in the morning is associated with a lower daily fat intake and lower total food intake.

• Eating more fat at night is associated with a higher fat intake for the day.

• Protein-heavy morning meals are associated with lower total protein intake over the course of the day.

• Protein-heavy evening eating is associated with a higher total protein intake for the day.

These results confirm that morning meals, which people find particularly satisfying and filling, can lead them to eat less food over the course of a day. In contrast, eating at night is less satiating and can result in a greater overall intake of food. This is true for all three macronutrients—individuals who ate more of each macronutrient in the morning tended to eat less over the course of the day. Furthermore, it appears that the carbohydrate content of breakfast is primarily responsible for its ability to satisfy, while the carbohydrate and fat content of foods eaten in the evening are responsible for the impact of those meals.

What Does This Mean for You?

Food is more satiating when you eat it early in the day. Eating breakfast helps you avoid the late afternoon binge eating. Skipping breakfast, on the other hand, makes you vulnerable to impulsive eating later through the day, and reduces control over what you eat. Eating breakfast has been fundamental for my body transformation over the past year.

Could encouraging people to eat the majority of their daily intake of food in the morning be an effective way to lose unnecessary fat? The evidence seems to suggest so.

Therefore, eat a carbohydrate-rich breakfast, because research shows that eating a full breakfast helps you better control the overall calories you consume daily.

Carrying extra fat is associated with skipping breakfast and eating later in the day [5], and only 4% of those who have lost a significant amount of weight and kept it off report skipping breakfast [6].

In fact, the science shows that an increase of 1 calorie of carbohydrate or fat in the morning results in 1 fewer calorie of food being ingested overall throughout the day. That means, a person who eats a 500-calorie breakfast consumes 100 calories less over the day than a person who eats a 400-calorie breakfast. In study participants, a carbohydrate-rich breakfast resulted in a reduced intake of approximately 108 calories per day, amounting to a projected 11-pound fat loss over one year.

While simply eating more in the morning seems to be associated with eating less overall, focusing on certain macronutrients appears to make a difference as well. People who eat breakfasts high in carbohydrates tend to have a lower BMI than those who skip breakfast or eat a high-protein breakfast [7], and children who eat breakfasts cereals that are high in carbohydrates tend to have lower body weights [8]. This accumulation of evidence suggests that eating a breakfast high in carbohydrates, restricting evening eating, and eating low-energy-density foods may be the optimal dietary pattern—and one that could result in the easy loss of 11 pounds per year.

References

1. Panda S. (2012) Time-restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high-fat diet. Cell Metab. Jun 6;15(6):848-60
2. De Castro (2009) When, how much and what foods are eaten are related to total daily food intake. Br J Nutr. Oct;102(8):1228-37
3. de Castro JM (2004) The time of day of food intake influences overall intake in humans. J Nutr 134, 104 – 111.
4. de Castro JM (2007) The time of day and the proportions of macronutrients eaten are related to total daily food intake. British Journal of Nutrition (2007), 98, 1077–1083
5. Forslund HB, Lindroos AK, Sjostrom L & Lissner L (2002) Meal patterns and obesity in Swedish women – a simple instrument describing usual meal types, frequency and temporal distribution. Eur J Clin Nutr 56, 740 – 747.
6. Wyatt HR, Grunwald GK, Mosca CL, Klem ML, Wing RR & Hill JO (2002) Long-term weight loss and breakfast in subjects in the National Weight Control Registry. Obes Res 10, 78 – 82.
7. Cho S, Dietrich M, Brown CJ, Clark CA & Block G (2003) The effect of breakfast type on total daily energy intake and body mass index: results from the Third National Health and Nutrition Examination Survey (NHANES III). J Am Coll Nutr 22, 296 – 302.
8. Albertson AM, Anderson GH, Crockett SJ & Goebel MT (2003) Ready-to-eat cereal consumption: its relationship with BMI and nutrient intake of children aged 4 to 12 years. J Am Diet Assoc 103, 1613 – 1619.

If you ask a personal trainer, bodybuilder, or fitness expert, chances are they will tell you that intensity (lifting heavy weights for low reps) is key to stimulating muscle growth, while volume (lifting light weights for high reps) is required for definition. It's commonly accepted that low-intensity, long-duration aerobic exercise generally cannot result in significant muscle gains, if any at all. Wikipedia echoes this widespread belief:

"It is generally believed that if more than 15 repetitions per set are possible, the weight is too light to stimulate maximal growth."

This is why the commonly prescribed regime for muscle mass is 8-12 reps at >70% of one repetition maximum, while for shape and definition the prevailing approach is that of 15-25 reps to failure using lighter weights.

But is there any research to support the notion that heavy weights are indeed required for muscle increase? Has anybody ever proven that lighter weights are similarly, if not more effective, in stimulating muscle growth? The truth is that current beliefs on the effectiveness of heavy weight training are based mainly on empirical evidence. From a physiological point of view, we know very little as to how heavier training loads would result in greater muscle hypertrophy than lighter weights lifted to the point of fatigue.

Research has come to challenge and stir debate on what we have so far considered a requirement for muscle hypertrophy. According to recent studies, it appears that heavy resistance (high intensity) is not a pre-requisite for muscle hypertrophy. In fact, volume, not intensity, could be where the secret to fast muscle growth lies.

High Load vs Low Load

In a 2010 study, researchers from the McMaster University (Canada), and the University of Nottingham (UK) attempted to determine how intensity and volume affect muscle growth. Specifically, they compared which of the two -intensity or volume - triggers the highest protein synthesis, anabolic signalling and gene expression in the muscle tissue.

In this study, the researchers asked 15 men to perform 4 sets of leg extensions either with high intensity or with high volume. All men were familiar with this type of exercise as they engaged in lower body resistance training for more than 6 months before the experiment.

The participants performed the 4 sets of leg extensions, resting for 3 minutes between each set, in two different ways as far as the intensity and volume are concerned. In the first way, the intensity was set at 90% of 1 repetition maximum (1RM) and the exercise was performed until failure (90FAIL). In the second way, the intensity was set at 30% of 1RM until failure (30FAIL). Failure was reached when an additional full repetition could not be completed due to fatigue.

As it was expected, in the 90FAIL condition the weight the participants could lift was heavy (80kg) but they could lift it for only a few times (5 reps on average) in each set. In the 30FAIL condition, though, where resistance was set 3 times lower (28kg), the times the weight was lifted increased 5 fold (24 reps). The exercise volume of each condition, which was determined by multiplying the repetitions accomplished by the load (kg) lifted, was higher in the 30FAIL condition (1073) than in the 90FAIL one (710).

Protein Synthesis Rate Depends More on Volume than Load

We know that weight lifting stimulates the production of skeletal muscle proteins. As a result, our muscles grow (hypertrophy). Therefore, by measuring the rate of protein synthesis we can indirectly assess how exercise may affect muscle size.

There are two types of muscular hypertrophy: Myofibrillar, which refers to the contractile component of the muscle cell and results in strength increase rather than size increase, and Sarcoplasmic which refers to the non-contractile component of the muscle cell and results in size increase rather than strength increase.

Researchers examined whether intensity (90FAIL) or volume (30FAIL) resulted in greater activation of protein synthesis in the muscle cells of the participants' quadriceps. Specifically, they looked at both myofibrillar and sarcoplamic protein synthesis. The protein synthesis was measured at rest (before the exercise), at 4 hours-, and 12 hours-post exercise.

As the graph shows, at 4 hours, myofibrillar protein synthesis was elevated in both conditions to almost the same degree. However, protein synthesis was sustained at 24 hours only in the 30FAIL protocol.

Similar results were obtained when sarcoplasmic protein synthesis, and several genes and proteins involved in anabolic signaling were studied.

What does this mean? Simply, low-load high volume weight lifting (30FAIL) is more effective at activating muscle protein synthesis than high-load low volume weight lifting (90FAIL).

Does this mean that low intensity high volume resistance training makes a muscle bigger and stronger, too? Perhaps, it does. In order to find out if this unexpected effect of low-load high volume on protein synthesis leads to increased muscle size and performance, researchers did another experiment.

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 :

• Conor's Corner : Hockey Conditioning Drill
  Conor Doherty
  If you're training for Hockey, how do you get your conditioning work in? Try this.

  
  

• Building a Salmon Ladder
  Scott Andrew Bird
  Looking for a bit of a DIY Equipment challenge? How about building your own Salmon Ladder.

  
  

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 : Compilation - Adam Raw Calisthenics 2012

Some very interesting movements in here. Nice one.

Gymchat 196 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly; here are the various ways to watch/join in.

However you take part, enjoy.

NB : If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.

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Details -

Who : TBA
Topic : TBA
When : Wednesday Jan 16, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.

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'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.


Last Week : In Gymchat 195 we talked about 'Fitness Over 40', with Corporate Trainer Kevin Redman and Personal Trainer Kirk Fontaine. Great discussion.

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.

---

If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can send us a message privately here, or swing by our Community site on Google+. Look forward to hearing from you.

Tip of the Week: Tracking What You Eat

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 forum thread Training Logs : Database, Spreadsheet, Paper etc?, and - amongst other things - touches on the way that Derek records his food consumption. If you're ever looking to do the same thing - whether it's a permanent change or just for a few days - this is a great way to do it.

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Over to Derek :

I use an excel spreadsheet which I keep on my blackberry to track the data. There are three tabs: Daily Log, Overview and Cheat Days.

The daily tab is the form I update regularly with the meals I'm eating that day. Each meal is broken down into fats, carbs and proteins. As long as I don't go over my total grams of food for the day, I have as much flexibility as I need in meal timing and meal composition. This page also has common foods I eat regularly, so I can just copy and paste.

Occasionally I need to adjust my calorie intake, so I'll switch over to the overview tab and plug in the numbers according to my goals. These days, I get roughly half my daily calorie intake from fats.


I allow myself the occasional day where I don't monitor my food and eat whatever I want. As an experiment, I'm limiting the total number of Unlimited Cheat Days to 21 per year. This is roughly one cheat day every two weeks. And because these Unlimited Cheat Days are built into the plan, I don't have to feel guilty about stuffing my face with cake, cookies and pasta--as long as I reel it in the next day.

Good stuff.

Checking Out : The Primal Connection

It's fair to say that I've been looking forward to this one for a long, long time.

I'll post up a review shortly, but suffice it to say that if you liked the Primal Blueprint, you'll absolutely love this. It's a fantastic book.

The Primal Connection covers a broader range of topics than Primal Blueprint. In addition to the information pertaining to diet and exercise is a close look at subjects such as play, sleep and silence - everything you need to not only feel physically healthier, but happier and able to function better. And yes, it's all based on the same evolutionary principles that guide the Primal Blueprint.

All-in-all, it's a fantastic addition to your fitness library. The Primal Connection.

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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 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.

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 :

• Conor's Corner : Hockey Speed Drill
  Conor Doherty
  How do you become faster? Try this.

  
  

• Looking At : Jan 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 : Front Lever Progressions

Love your chin-ups? How about the Front Lever.

Good fun.

Gymchat 195 - Fitness Over 40 (with Kevin Redman)

How does strength-training change when you're a little older? What do you start doing, stop doing or just do in a slightly different way?

This week we're going to be discussing the many forms of 'Fitness Over 40'; everything from serious gym sessions to simply staying active. Helping us tackle this one is Corporate Trainer Kevin Redman, Personal Trainer Kirk Fontaine and you. Should be a great one.

NB : If you're joining us on the Hangout (and sharing opinions, asking questions etc) be sure to get there a little early - only 8 spots are available. Cheers.


Who : Corporate Trainer Kevin Redman, Personal Trainer Kirk Fontaine and you.
Topic : Fitness Over 40
When : Wednesday Jan 9, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : https://plus.google.com/u/0/events/ca7hjv1svnr2g47c5kfdqm1qlvg?cfem=1

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'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can send us a message privately here, or swing by our Community site on Google+. Look forward to hearing from you.

Tip of the Week: Constructing the Inner Shell

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 Derek's superb article How to Build Your Own Sandbag; and looks at a simple way to build the sandbag's inner shell.

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Over to Derek :

Inner linings can be made out of contractor bags. Contractor bags are thicker than garbage bags and are used on construction sites for waste disposal. They come in various sizes, from 30 to 55 gallons, so find a size that works for your project. I used four 42-gallon contractor bags. I doubled-bagged the sacks and filled each with roughly 15lb of sand. Then I rolled each into neat little parcel and used packing tape to keep everything from exploding all over my rug.

Leave room for the sand (or stones or shot) to move around inside your inner linings. About 3/4 full is good. The final product should shift and move as you use it. This is what makes sandbag training unique.

Good stuff.

Checking Out : The Precision Nutrition Fat Loss Crash Course

Remember this?

We first noted this one last year, and it's equally powerful now. If one of your dietary goals is to shed a bit of excess fat, but you're not quite sure what to do/where to start, have a look at the Precision Nutrition Fat Loss Crash Course. Absolutely free.


This 5-day course goes through the basics of fat loss - no matter what your starting point is. Whether you're looking to lose a few pounds or a few hundred - without severely compromising your strength in the process - the Precision Nutrition Fat Loss Crash Course is the perfect place to start.

There are two versions (one for men, one for women), and you'll find the details here :

• Precision Nutrition Fat Loss Crash Course for Men
• Precision Nutrition Fat Loss Crash Course for Women

Fantastic information.

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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 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 - http://renaissancefitness.wordpress.com.

During the past week we've discussed a number of great links; on Google+, Twitter, the Forums 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 :

• Conor's Corner : Speed in Hockey
  Conor Doherty
  How do you become faster? Conor explains.

  
  

• Looking At : Dec 30, 2012
  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 : Mini Kettlebell Workout in the Snow

Do you work out when it's cold? When it's raining? How about when it's snowing?

This is dedication.

What are your Fitness Predictions for 2013?

There were certainly some major changes in the world of fitness & health throughout 2012. Various medical discoveries, new recovery techniques and equipment, and many, many 'Quantified Self' devices. To help you sleep better, run faster, swim further and so on.

Fantastic.


Now it's time to peer into the future a little bit. I'll write up the full list during the next week or so; in the meantime here's one of the things I'd expect to see in the strength-training landscape in the coming year :

High-Tech Workout Clothing

In 2013 I'd expect to see a lot more in the way of High-Tech Workout Clothing. Think of the various bands/straps/watches currently available, all a little smaller and faster, and embedded in various workout clothes. As sensors continue to become cheaper and more prolific (just think of 'phones now compared to those of just 5 years ago); I suspect that workout clothes will become more and more powerful without looking any different to the things everybody else is wearing.

Really looking forward to it.

Over to you. Do you agree with this? What sorts of things do you expect to see in 2013?

Tip of the Week: Lifting Heavier Atlas Stones

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 Diesel Crew's Jim 'Smitty' Smith, and shares a simple way to lift heavier Atlas Stones.

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From the article Training Tip : Atlas Stones :

Here is a stone training tip guaranteed to help your athletes transition from conventional training means to non-conventional / strongman training.

You will find your athletes who have been trained primarily trained in deadlifts only, have a hard time stabilizing and adjusting to implements that are not fixed, rigid or lifting in close proximity to their own center of gravity.

The solution? Shorten the range of motion. I just finished a workout with one of my wrestlers who couldn't budge the 160 stone off the ground (at 155 lbs bw), but he can deadlift a lot more than that.

So I lifted the stone on top of one of my tractor tires and had him perform hip extensions for sets of 6-8. This not only conditions his hips and lower back for this position, but also his biceps.

Good stuff.

Checking Out : The MuscleMate

Self-massage tools come in a great assortment of shapes and styles - everything you need to do the job.

Defying categorisation as far as shape is concerned, here's the unusual-looking MuscleMate. I'll post up a review shortly; suffice to say though, it certainly looks interesting.

Definitely one to check out.

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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 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 - http://renaissancefitness.wordpress.com.

During the past week we've discussed a number of great links; on Google+, Twitter, the Forums 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 :

• Conor's Corner : Shot Power in Hockey
  Conor Doherty
  What's behind the perfect shot? Conor explains.

  
  

• Looking At : Dec 23, 2012
  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 : Mark Rippetoe on Knee Wraps

This is certainly a long video (about 14min), but very, very thorough. Fantastic.

NB : if you're looking for more insights from Mark, swing by his site at startingstrength.com and grab the book Starting Strength. Great read.

Gymchats Over The Holidays

For everyone who's celebrating Christmas - as well as those who are not - this is certainly a wonderful time of year. Whether you're surrounded by sunshine or snow, have a great time.

As for the Gymchats : there are simply so many people spending time with friends and family that we've decided to take a break for a couple of weeks, restarting in the new year (Jan 9th 2013). We'll be posting the details here, on the blog, on Google+ and so on.

See you then.

In the meantime, here's a playlist that Kirk put together recently which includes all of the Video Gymchats we've done up 'til now. If you missed any at all, this is a great way to see what they're all about.

Tip of the Week: Re-Position your Thinking on Meal Composition

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 Methuselah's great article Transitioning to a Paleo Diet; and looks at Step 4 in the transition, Re-Position your Thinking on Meal Composition.

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Over to Methuselah :

You have some meat, some vegetables and some brown stuff - this was how I heard a young child describe mealtimes on a recent documentary. Clearly it depends where you are in your transition as to how much and which types of brown stuff you have with your meals. But as you start to pick off the bad guys like rice and potatoes, you need to start seeing meals as meat and vegetables only.

The challenge is then to be inventive and use variety to keep things interesting. Ever eaten a rabbit? Lamb's hearts? Venison liver? Fresh crab? There are hundreds of types of fish. Indeed there are hundreds of varieties of vegetables too. And with the potential to throw coconut, nuts, seeds and fruit into the bargain, suddenly pasta seems a little dull - mere padding. This is how you need to think. Exciting recipes for Paleo meals abound on the internet.

Takes a little getting used to, but the results are well worth it. Good stuff.

What's on Your Wishlist?

Throughout the year we've looked at a number of superb strength-training products - books, DVDs, equipment and so on. I've listed several favourites here.

Now it's your turn. With the holiday season in full swing, it's the perfect time to ask :

What's on your own fitness wishlist?

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

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 - http://renaissancefitness.wordpress.com.