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 : Making Your Own Gym Equipment - DIY Grip Tools
  Scott Andrew Bird | Follow @scottbird
  There's nothing quite like building your own.

  
  

• Looking At : Mar 10, 2019
  Scott Andrew Bird | Follow @scottbird
  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 a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : How to Build Muscle with Fasting (Thomas DeLauer)

Great information.

Gymchat 278 - 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 an example below, and 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 195 we discussed Fitness Over 40 with Corporate Trainer Kevin Redman and Personal Trainer Kirk Fontaine. Great conversation.


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

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week : Steel Bending Benefits - Increased Neural Strength

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

This tip comes to us from 'Unbreakable' Adam Glass' superb article Why Bend Steel?; and looks at just one of the great benefits of a regular dose of steel bending. Increased Neural Strength.

---

Over to Adam :

First benefit is to your neural strength: Steel bending is an exceptional way to build your single unit application of tension. What I mean is this - you have to tense and load every muscle in your body, take out all "leakages", brace everything together and direct it through you hands with a sniper's precise angle. If you get sloppy punching on the nails ends, you will hurt yourself. You could possibly punch yourself in the face, roll your hands out of the groove, stab yourself, or any other combination of less desirable outcomes. This activity will turn your wrist to stone. Your ability to direct power will be significantly increased. This will directly carry over to any other strength-skill you currently have. The way I load up to bend a Huge Stainless Steel Bastard is exactly the same feeling as when I load up to pull a max dead, to press a 48kg bell, or to slam an axe through a log. It adds a critical power appliance to your "strength skill tool box".

This increase in strength and power naturally will carry over to an increase in your endurance. Anyone who has bent a nail will tell you the first time they bent it was so tiring. I have watched people sweat bullets bending their first respectable nail. As time goes on you gain huge reserves of power. A personal testament to this level of power for me was October 2007 when I bent 150 60D nails in one hour using the double under (DU) grip. That represented a massive improvement from Jan 2007, when bending 10-15 nails left my hands extremely fatigued.

Good stuff.

Checking Out : The Log Bar Training Guide (Kindle Edition)

Looks good.

I get a lot of questions about training with a Log Bar (great tool), and this looks like an ideal resource for doing just that - The Log Bar Training Guide (Kindle Edition). Definitely the next item on my fitness reading list.

Incidentally, if you'd like to ask a question or two, just swing by the contact page. And for the full reading list, Goodreads.

---

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 : 30 Day Challenge - Becoming a Morning Person
  Scott Andrew Bird
  Is it possible to switch from being a 'night owl' to an early riser? Yep.

  
  

• Looking At : Mar 4, 2018
  Scott Andrew Bird | Follow @scottbird
  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 a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : Great Calisthenics Session

Making everything look easy.

Gymchat 278 - 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 an example below, and 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 134 we discussed From Diabetic to Fit (with Diabetes Warrior's Steve Cooksey). Great conversation.


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

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week : Steel Bending Benefits - Increased Neural Strength

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 'Unbreakable' Adam Glass' superb article Why Bend Steel?; and looks at just one of the great benefits of a regular dose of steel bending. Increased Neural Strength.

---

Over to Adam :

First benefit is to your neural strength: Steel bending is an exceptional way to build your single unit application of tension. What I mean is this - you have to tense and load every muscle in your body, take out all "leakages", brace everything together and direct it through you hands with a sniper's precise angle. If you get sloppy punching on the nails ends, you will hurt yourself. You could possibly punch yourself in the face, roll your hands out of the groove, stab yourself, or any other combination of less desirable outcomes. This activity will turn your wrist to stone. Your ability to direct power will be significantly increased. This will directly carry over to any other strength-skill you currently have. The way I load up to bend a Huge Stainless Steel Bastard is exactly the same feeling as when I load up to pull a max dead, to press a 48kg bell, or to slam an axe through a log. It adds a critical power appliance to your "strength skill tool box".

This increase in strength and power naturally will carry over to an increase in your endurance. Anyone who has bent a nail will tell you the first time they bent it was so tiring. I have watched people sweat bullets bending their first respectable nail. As time goes on you gain huge reserves of power. A personal testament to this level of power for me was October 2007 when I bent 150 60D nails in one hour using the double under (DU) grip. That represented a massive improvement from Jan 2007, when bending 10-15 nails left my hands extremely fatigued.

Good stuff.

Checking Out : HUMBGO XG Heated Jacket

Looks great.

The HUMBGO XG is a thin, power-heated jacket - an ideal combination. What's more it's fast : 5 seconds to feel the heat (which lasts for an incredible 8 hours).

Look forward to trying one. The HUMBGO XG Heated Jacket.

---

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 : Australian Strongman Don Athaldo
  Scott Andrew Bird
  The man behind 'The Athalding System'.

  
  

• Looking At : Feb 25, 2018
  Scott Andrew Bird | Follow @scottbird
  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 a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : Several Ab Exercises

Great mix.

Gymchat 278 - 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 an example below, and 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 133 we discussed Workout Nutrition (with Examine.com's own Kurtis Frank). Great conversation.


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

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week : Using (and Making) a Fat Bar

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 Max Shank, in the form of a video from the article The Fat Bar. Take a look.

---

This video shows the bar in action. To read how it helps, and how to make one; head over to the article The Fat Bar. Nice one.

Over to Max :

Good stuff.

Checking Out : iGUANEYE Jungle

These look great.

I'm a big fan of 'bare feet whenever possible' for running, a spot of lifting and for just walking around the house. Outdoors though, well these look ideal :

The iGUANEYE Jungle.

---

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 : 30 Day Challenge - Becoming a Morning Person
  Scott Andrew Bird | Follow @scottbird
  Is it possible to switch from being a 'night owl' to an early riser? Yep.

  
  

• Looking At : May 22, 2016
  Scott Andrew Bird | Follow @scottbird
  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 a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : How to Hang Clean with a Kettlebell (NO WRIST BANGING!)

Great tutorial.

Gymchat 278 - 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 an example below, and 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 187 we discussed Bodyweight and Suspension Training (with the incredible Pierre Johnson, joined by Personal Trainer Kirk Fontaine). 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.


NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

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+,

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 : Australian Strongman Don Athaldo
  Scott Andrew Bird | Follow @scottbird
  The man behind 'The Athalding System'.

  
  

• Looking At : May 15, 2016
  Scott Andrew Bird | Follow @scottbird
  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 a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : The Hook Grip

Great explanation.

Gymchat 278 - 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 an example below, and 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 187 we discussed Bodyweight and Suspension Training (with the incredible Pierre Johnson, joined by Personal Trainer Kirk Fontaine). 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.


NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

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.

Checking Out : StrongerGrip PUGS (Push Up Globe Spikes)

These look great.

For several years now I've been using the 'Warrior T' Push-up Handles (same basic idea), with no problems at all. Love 'em.

The StrongerGrip PUGS (Push Up Globe Spikes) are a slightly different shape, though with the same goal in mind - to make push-ups a little more of a challenge. In particular, the wrist plays a much bigger role.

I'll post a few thoughts shortly, and I'm also keen to hear from others who try them out. The StrongerGrip PUGS (Push Up Globe Spikes).

---

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 : 30 Day Challenge - Becoming a Morning Person
  Scott Andrew Bird
  Is it possible to switch from being a 'night owl' to an early riser? Yep.

  
  

• Looking At : Sep 7, 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 : 907x5 Deadlift with Reverse Bands

George Leeman doing a little band work. Good stuff.

Gymchat 256 - Injury Prevention & Management (John Paul Catanzaro)

Have you ever been unable to train (or unable to do the things you'd like to do) due to injury? How do you minimise the risk of it happening again?

And if you're fortunate enough to have avoided them completely, what sorts of things can you do to ensure it stays that way?

This week we'll be joined by Exercise Physiologist John Paul Catanzaro, together with Strength Athlete & Personal Trainer Josh Hewett looking closely at these and a whole lot more. Fantastic.


NB : We'd love to hear your questions and comments. If there's a particular subject you'd like John and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Hangout and ask it 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 : Exercise Physiologist John Paul Catanzaro, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Injury Prevention & Management
When : Wednesday Sep 10, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, join the hangout (just add Top Form Fitness to one of your circles, and Josh'll send out the URL when the Hangout starts), or jump in the Q&A on the Event page itself. We'll also post the full video on the main site shortly after the Gymchat.

Previously : In Gymchat 255 we discussed The Pillars of Paleo (with Kettlebell and CrossFit Coach Adam Farrah 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: Fine-Tuning Your Lifestyle

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.

---

One of the areas that Josh Hewett and Adam Farrah covered in Gymchat 255 - Pillars of Paleo was the general approach to fine-tuning your lifestyle. Though the specifics will obviously vary from person to person, Adam outlines the basic idea :

Good stuff.

Checking Out : Encyclopedia of Underground Strength and Conditioning (Zach Even-Esh)

Fantastic.

I've long been a fan of Zach's approach to training (for a bit of an overview, check out Gymchat 217), and suffice to say I'm looking forward to this one. Full review shortly, in the meantime a couple of lines from the main page :

"From the minute I began reading I was completely captivated. The mixture of life lessons along with powerful workout information is what makes this book truly phenomenal and one that belongs on any strength enthusiast's book shelf." -- AJ Roberts

Zach Even-Esh's 'Encyclopedia of Underground Strength and Conditioning'.

---

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 : Australian Strongman Don Athaldo
  Scott Andrew Bird
  The man behind 'The Athalding System'.

  
  

• Looking At : Aug 31, 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 : Josh Hewett's Pursuit of a 600lb Deadlift

Fantastic goal.

Josh is working with Strength Coach Craig Bongelli (who we chatted with in Gymchat 246 - great discussion), specifically targetting a 600lb pull. Good stuff.

Gymchat 255 - Evolutionary Eating (The Pillars of Paleo)

What's your current diet like? What do you eat, and why?

In Gymchat 205 we talked to the wonderful Adam Farrah about the basics of the Paleo Diet, and how it can help.

This week we're returning to the conversation - looking at things in detail. Examining exactly how everything works, and how to tweak it in order to get what you want.

Once again we're joined by Kettlebell and CrossFit Coach Adam Farrah, 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 Adam and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Hangout and ask it 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 : Kettlebell and CrossFit Coach Adam Farrah, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Evolutionary Eating (The Pillars of Paleo)
When : Apologies for the late notice; we had to adjust the date for this one. It'll be on Friday Sep 5, 3:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, join the hangout (just add Top Form Fitness to one of your circles, and Josh'll send out the URL when the Hangout starts), or jump in the Q&A on the Event page itself. We'll also post the full video on the main site shortly after the Gymchat.

Coming Up : We've got several fantastic discussions coming up shortly - with Personal Trainer Jaime Smith, Strength & Conditioning Coach Matt Palfrey and many, many others. Of course, we're always scheduling more; if you'd like to suggest either a topic or a person that should definitely be on the show, drop us a line. Cheers.

Tip of the Week: The Power of Naming Your Workouts

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.

---

Here's a simple technique which greatly increases the potential of your workouts. Kira describes the full process in the article Give Your Workout a Name!, but here's a quick story to give you the basic idea :

A few years ago, a couple of young dudes I trained with (Muay Thai), wanted to do some extra conditioning work. I offered to take them on a run up Puke Hill on the weekends.

After a few nervous side-glances, both of them asked, "Why is it called Puke Hill?" After striking a suitably melodramatic pose, I just smiled and then walked away.

When they finally got to do the run, I noticed three distinct changes to the way they normally trained:

• Intensity - It was the hardest I'd seen either of them train.
• Team-work - When one of them almost gave up, the other one slowed down and ran beside his friend--helping him to complete the last set of sprints.
• Accomplishment - After the run, neither whined or complained. In fact, despite their exhaustion, both had shit-eating grins plastered across their ugly faces.

Of course Puke Hill is just a hill. Sure it was steep, and using it for interval-sprints was quite challenging, but what hill sprints aren't challenging? So here's the point of my story: I believe that by simply giving the run a name, my two padawans trained harder, worked together better, and gained a greater sense of individual and shared achievement.

Good stuff.

Checking Out : Master The Kettlebell (Max Shank)

Looks great.

Max Shank's 'Master The Kettlebell' is quite simply the book I wish I'd had when I was first experimenting with kettlebells. I'll post up a full review shortly; in the meantime, here's a snippet from the main page on Dragon Door :

This book is a must-have for current or aspiring RKC or HKC instructors, or anyone who needs real, practical, and POWERFUL advice for kettlebell use. The exercise descriptions, mobility information, and solid program design strategies are incredibly worthwhile. My advanced clients will love having a resource to reference when practicing new intermediate/advanced moves at home too. A great all around approach and one that I will be very proud to regularly reference and share.

Max Shank's 'Master The Kettlebell'.

---

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 :

• How They Got Started : James Dotson
  James Dotson
  Love hearing how people began their own training journey.

  
  

• Looking At : Jun 22, 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 : Adam Glass' Flag Progress, May - Jun 2014

This video says a lot about Adam Glass - incredible tenacity and experimentation. Good stuff.

Gymchat 249 - Serious Training for Ignored Populations (Bill Kociaba)

This is a fascinating area, and quite possibly one you haven't spent much time thinking about - strength training for the blind, those in wheelchairs and anyone else with reasonably uncommon requirements.

On this week's show we'll be talking to Personal Trainer & Massage Therapist Bill Kociaba - who himself is completely blind. Bill teaches exercise classes via the Blind Cafe online community, runs his own gym and promotes a number of bodybuilding shows.


Joining him is 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 Bill 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 Trainer & Massage Therapist Bill Kociaba, Personal Trainer and Strength Athlete Josh Hewett, and You
Topic : Serious Training for Ignored Populations
When : Wednesday Jun 26, 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.

Previously : In Gymchat 248 we discussed Establishing Standards for Strength & Progressions (with Personal Trainers (and Strength Athletes) Brian Tabor 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: Training When Travelling

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.

---

We've had a number of questions over the years along the lines of 'how do I train when travelling?'. Mark Konen's approach (from the article Pack Light, Train Hard) :

Well traveled suitcase.

I am visiting my sedentary family soon and I will not be near a gym so here is my plan:

First, there is a wide variety of bodyweight exercises I can do including push-ups, sit-ups, mountain climbers, burpees, squats, pull-ups and jumping rope. I can fashion these as a circuit or even as a Tabata workout. So, the first thing I will pack is the Gymboss interval timer. Since I will already have my laptop with me, I could also use an online Tabata timer.

To make the bodyweight exercises even more challenging, I will bring along my jumpstretch bands; specifically the mini-bands. I can add resistance to any exercise I do and can also use it for assistance in pull-ups and range of motion (ROM) work. I also have a couple minor, nagging injuries that would benefit from some band work.

I will bring some running gear and would run in areas where I could also find some things like rocks to lift and throw. I may add in some hills and speed training. (I do use the word "speed" with a sense of humor)!

I'll toss in a Captains of Crush Gripper. I can use that while watching sports on the tube.

OK, so far so good. But I really would like to do some heavy lifting so what can I do that is the same as what I would do at my home gym? Sandbag training! All I have to do is to take my sandbag liners of 50, 25 and 10#, empty them at home and then go buy a couple of 50# bags at a hardware store close to where I'll be staying. Sand is cheap.

That about covers all I could possibly need to get in great workouts while out of town. Since I am going to a colder clime, it may be unlikely there will be a heavy snowfall this early in the season, but if I happen to be in a big snowstorm, you can't beat snow shovelling! Snow shovel intervals could be interesting, challenging and fun. Come to think of it, I'll have to look in my dad's garage. I wonder if he has a sledgehammer? I may be able to talk my mom into steering the car while I push it down the street for time or reps!

Good stuff.

Re-Visiting : How to Make Atlas Stones

Superb.

A conversation during the week (on Strongman competitions in Australia) led to a discussion on the best way to make & train with Atlas Stones. For the answer, well, let's just say that this DVD should be on your shopping list. Jedd Johnson / Steve Slater's 'How to Make Atlas Stones'.

Good stuff.

NB : regarding the Australian Strongman competitions, there are actually quite a few on the calendar. I'll post up a full list shortly; if you're running one there and would like me to spread the word, let me know. Cheers.

---

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.

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 :

• 30 Day Challenge : Becoming a Morning Person
  Scott Andrew Bird
  After 40 years of being a night owl, I decided to see if it's possible to adjust your bodyclock and become a morning person.

  It is.



• Straight to the Bar Flickr Group
  Various authors
  There have been several great photos posted here recently (you'll see some of them in the sidebar), notably by Roy Scott, Zach Wheeler, Davie Easton and Wild Kiwi. If you haven't already, add some of yours. Love seeing where/how everyone trains and competes.

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : Horseshoe Hearted in Phonebook Pages

If last week's discussion on Horseshoe Bending got you fired up and ready to give it a shot, check this out. Hearting a shoe in paper 'wraps'. Superb.

Gymchat 132 : How to Find a Personal Trainer

I love these discussions. They started back in February 2009 as a way to share, debate and learn a wealth of training-related information. In that time we've heard numerous ideas, tips and suggestions; and been pointed to some fascinating sites, apps, podcasts, books and equipment.

Thanks to everyone who's taken part - it really is appreciated.

Still, it always frustrated me a little that there's no easy way to point people to previous discussions. Unless you were there at the time, there wasn't a lot you could do.

Accordingly, we'll be moving these conversations to a platform that makes this sort of thing nice and painless : Google+.

Google+ (or just G+) offers a lot of advantages, both for the people who are there and those that can't make it at the time. Specifically :

• Each post on G+ has a permalink, so you can point people to previous discussions. This is just the same as any other URL, so you'll be able to share it in the usual ways.
• The questions/answers can be as long as you like - no more 140 character restriction. It's still a good idea to keep them reasonably brief (so people can read and absorb them in time), but you're not limited at all.
• Posts and comments can be edited if necessary. If you spot a glaring mistake somewhere (in one of your own points), you can go back and fix it.

And seeing as we're moving to Google, a new name is in order. I'll be running with 'Gymchats', as it isn't too much of a change and makes the subject matter pretty clear. The topics themselves will be exactly the same.

Incidentally, if you haven't used Google+ before and would like an invitation, I have a few left. Otherwise, swing by my profile and add me to one of your circles.

The discussion itself : How to Find a Personal Trainer

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Time to take your training up a notch.
No matter what your training goals are, chances are you've considered the possibilities of having your own Personal Trainer. Someone to help design a program and to keep you on track.

This week we're discussing exactly how to find one, the many benefits they bring and the types of things to consider. Helping us explore this fascinating topic is none other than Personal Trainer Kirk Fontaine (@fitnewbie). Fantastic.


Details -

Who : Strength-training fans
Topic : How to Find a Personal Trainer
When : Wed Aug 24, 9pm EDT (1am UTC)
How : Post a comment, question or reply

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

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

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Horseshoe Bending. Some superb ideas in there.

For those who missed out on the conversation, here's a brief summary. Was a great one.

Tip of the Week: Rope Climbing Technique - The Cinch and Pinch

Each week we publish a number of tips and techniques via twitter, facebook, the forums, 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 in the form of a video from CrossFit Oldtown, and shares one of the most popular techniques for climbing a rope.

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From the article Rope Climbing Technique : The Cinch and Pinch :

Good stuff.

Looking Forward To : Feats of Strength

Now this is my kind of training.

If you've ever considered learning some of the strength feats that performing Strongmen have long been known for, this is an ideal place to start. Bending steel, tearing phonebooks, breaking chains and so on. The good stuff.

Bud Jeffries and Logan Christopher both demonstrate each one, along with various tips and techniques that'll make this a serious part of your training. To get an idea, check out the video.

Whether you're planning to be a professional strongman (or woman) or not, learning these skills will help you to become insanely strong. Beautiful.



Quick update on the SEALFIT Training : A few weeks ago we noted this incredible training approach. Fantastic.

If you're keen to incorporate some military fitness into your own training, SEALFIT is a perfect place to start.

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 :

• The Bulgarianization Experiment
  Al Heinemann
  This is a very interesting insight into how different trainers deal with their clients, and which approach is most effective. Definitely one to think about.




• Australian Strongman Don Athaldo
  Scott Andrew Bird
  Walter Joseph Lyons (better known as Don Athaldo) was an Australian Circus Strongman in the 1920s and 1930s. Although he published several books, it was his The Athalding System mail-order offering that helped give him lasting fame.

  Here's a brief biography of this incredible man.

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : Farmers Walk Variations and Alternatives

A brief overview of Farmers Walk technique and variations. If you're just beginning your Strongman career, this is definitely one to check out.

Great information Josh.

Twitterchat 131 - Horseshoe Bending

Ready to take your bending up a notch?
As strength feats go, a spot of horseshoe bending is downright impressive. This week we're discussing how to get started - and for the seasoned veterans, how to fine-tune things a little - in the world of Horseshoe Bending. Progressions, Wrapping, Techniques and much, much more.
Helping us explore this fascinating topic is none other than the Diesel Crew's Jedd 'Napalm' Johnson (@jeddjohnson). Fantastic.
Details -

Who : Strength-training fans
Topic : Horseshoe Bending
When : Wed Aug 17, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

If you've never been to one of these twitterchats before, here's how to join in the fun. Simple, quick to set up and free.

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

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Supplements : Vit D. Some superb ideas in there.

For those who missed out on the conversation, here's a brief summary. Was a great one.

Tip of the Week: Maximising Your Workouts

Each week we publish a number of tips and techniques via twitter, facebook, the forums, 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 Synergy Athletic's Joe Hashey, and shares some simple ways to ensure you get the most from your training sessions.

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From the article 5 Ways to Maximize Your Workout :

Whether your time is devoted to your family, a career or anything inbetween, chances are your schedule is pretty-well full. Wasting time in the gym simply isn't an option.

Here are a couple of tips to make the most out of that invaluable gym-time.

• Monitor Rest Periods.

  
  In order to achieve your goals, you should be aware of a proper rest period. Also, the rest period should vary according to your objectives. Not only will this save you time, but it will make your workout more effective.



• Be Creative With Conditioning

  
  Many people are looking "to get in better shape." This doesn't have to mean trotting away the hours on a treadmill. You can lift AND condition on the same days. Since we are focused on athlete training, strength development is important, however it won't go far if the person is always fatigued. During pre season preparation, we include things like 6 x 30 yard hills, DB circuits, rope battling, and sledgehammer conditioning. Often, these exercises only take 10-12 minutes to perform at a high intensity.

These are general principles that can be adapted to fit your training goals. For example, my rest periods on maximal effort lifts are longer than on repetition and supplemental exercises. That doesn't mean I shouldn't pay attention to time, it just means I need to adapt the rest period to meet my goals.

With everything on your plate, your training session should be well paced and planned to be efficient and maximize results! Remember, make corrections, not excuses.

Good stuff.

Reading : The Way to Live

I love this book.

Recently I've been reading a load of books on the history of Physical Culture, and George Hackenschmidt's The Way to Live is the one I'm currently working through. Absolutely superb.

First published in 1908, The Way to Live has been published numerous times since - in fact it's still one of the largest selling books on Physical Culture. My own copy is decidedly more recent, but just as full of incredible information. It's a great read.

Full review shortly, but just quickly, here are the main parts of the book :

• Dozens of very inventive exercises (both bodyweight and weighted), for people at any stage of their training
• Hackenschmidt's thoughts on training, nutrition and recovery
• A brief biography of Hackenschmidt, complete with numerous photos of the champion wrestler

As you can see, there's a lot in there. If you're at all interested in the history of this great man, The Way to Live is essential reading. Love it.


Quick update on the SEALFIT Training : A few weeks ago we noted this incredible training approach. Fantastic.

If you're keen to incorporate some military fitness into your own training, SEALFIT is a perfect place to start.