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

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

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


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

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

Details -

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

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

• Gem From The Vault : How to Get Your Gym on the Map
  Yael Grauer
  We'll be going into this in the Online Training Gymchat - the various ways to tell people where you are, and what you do.

  
  

• Looking At : May 18, 2014
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you're keen to do more writing in 2014 and would like to submit your own piece for Straight to the Bar, here's how.

Video : Leg Press Foot Position

Love the Leg Press.

Gymchat 247 - The Power of Visualization (Jen Mulhall)

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

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

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


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

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

Details -

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

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

Tip of the Week: Lifting Without a Spotter

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

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I love the home gym - it's definitely the perfect place to focus, and to really get to work. Particularly when you're training solo.

That said, there are a few things to keep in mind when lifting by yourself. In the Setting Up the Home Gym Gymchat, Andrew noted his own guidelines for Lifting Without a Spotter. Good stuff.

From Gymchat 167 - Setting Up the Home Gym :

My personal general rules for lifting without a spotter:

Don't do:

• 1. Anything I haven't done before.
• 2. Anything that could get me killed.
• 3. Anything that I am not 100% sure that I will get all the reps.
• 4. Anything that I cannot do with good form.

Do:

• 1. Anything that doesn't violate the "don't do" and will get me stronger!

Love it.

Checking Out : The Amazing Samson

Looks great.

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

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

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Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

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

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

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

  
  

• Looking At : May 11, 2014
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you're keen to do more writing in 2014 and would like to submit your own piece for Straight to the Bar, here's how.

Video : Resisted Backpedal

Nice one.

Gymchat 247 - TBA

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

In the meantime, take a look at some of the previous episodes of the show - there's a full list here. And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

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

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

Tip of the Week: How a Paleo Diet Can Benefit Strength Training

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

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My diet has been gradually improving for years (since I began lifting weights), becoming cleaner and more streamlined over time. This was all with the purpose of having a greater intensity in the gym, and recovering faster. Of course there are many other benefits; these are just the two that were on my radar.
In May 2009 I decided to make a transition to a new eating approach altogether, the Paleo Diet. Not only did I experience a number of incredible health benefits, the intensity and recovery aspects increased markedly. Here's a brief look at the main benefits of the Paleo Diet, as far as strength-training is concerned.

From The Straight to the Bar Guide to the Paleo Diet :

As strength-training is a major part of my life, I was careful to ensure that the Paleo Diet integrated well with it. I'm pleased to report that it's a great mix, and even comes with a number of benefits. These include :

Energy levels maintained : as your body isn't being subjected to constant insulin spikes under the Paleo Diet, you'll have a much more stable level of energy going in to the gym. This is particularly noticeable after you've been on the diet for a few weeks or so.

Better recovery : although it's most notable in the form of improved sleep, you'll find that your body's ability to recover from your workouts is improved overall. And this is definitely a good thing.

Improved focus : one of the most surprising benefits from a switch to Paleo (in my case at least) has been an improvement in mental clarity. This change can have a very subtle effect on training; remembering exactly what happened in a prior session and just how much impact it had. Additionally, you'll find an array of subtle benefits from it when you're outside the gym. Love it.

Fantastic.

Re-Reading (and Watching) : Head Games

Remember this?

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

And yes, it's a great read.

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

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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.

One of the upcoming Gymchats (our weekly show on strength training) will be discussing the various types of Online Training. With existing clients, or with people you've never met.

If you currently offer online training services and would like to be on the panel, just drop Josh Hewett (Personal Trainer, Strength Athlete and the show's Moderator) a note and we'll sort out the details.

Cheers.

Incidentally, if you've never seen the show and would simply like to check one out, here's a complete list :

straighttothebar.com/gymchats/links

Great discussions.

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

Thanks again to everyone who watched and joined in the discussion Gymchat 246 - The Pursuit of a HUGE Deadlift [with Strongman and Strength Coach Craig Bongelli, joined by Personal Trainer (and Strength Athlete) Josh Hewett, Strength Coach Frank DiMeo and Strength Coach Nassim Jebran] - much appreciated. If you haven't seen it yet (or simply want to go over a particular point again), here's the entire video.

The Gymchat videos are always available online (Youtube), but there are times when you'd prefer a local copy. If you're travelling, or going to be without an internet connection for a while, there are a couple of ways to grab the videos :

1. Download the final video using a tool such as Keepvid. This will let you download the entire video in a range of formats, and is absolutely free. You'll find it here.
2. Capture the screen as the video is playing. You can do this using Quicktime, software such as Screenflow or Camtasia, or an app like iShowU. Some are more expensive than others, but they all work extremely well.

Of course, both of these are entirely optional. If you just want to watch some of the past Gymchat videos, you'll find the all the details and links here :

straighttothebar.com/gymchats/links

Cheers.

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

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

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

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

Details -

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

See you there.

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

• Gem From The Vault : How to Become a Better Armwrestler
  Scott Latella
  Win more often.

  
  

• Looking At : May 4, 2014
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you're keen to do more writing in 2014 and would like to submit your own piece for Straight to the Bar, here's how.

Video : Tricep Exercise Tweaks

Interesting ideas.

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

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

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

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

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

Details -

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

See you there.

Previously : In Gymchat 245 we discussed Grip Strength (with the insanely strong Jedd Johnson and Personal Trainer (and Strength Athlete) Josh Hewett). Great conversation.

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

Tip of the Week: Constantly Fine-Tune Things

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

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I've received more emails over the years on the transition to biphasic sleeping than almost anything else I've ever written. I can't thank everyone enough for those, they really are appreciated. Thank you.

Most of them take the form of 'do you think this would work...' and the answer is usually to try it and see. I really haven't made any large structural changes to the original routine; however there has been a little fine-tuning. A snippet from the article Biphasic Sleep : 30 Day Summary explains the overall idea :

When I started doing this, my idea was to have a 1.5 hour nap and a 3 hour main sleep period. This proved to be a little under what my body required, and I switched to a 3/4.5 hour split (3 hours by default, 4.5 on workout days). Once again this didn't feel like quite enough, and I changed to a regular 1.5 hour nap followed by a 4.5 hour sleep (every day). This feels right.

I say this to demonstrate that making small changes can be of benefit, and I'll continue to make them as required. As the volume of weight training increases (as it almost certainly will), as I age and as my life situation in general changes; the length of the main sleep period will change.

Good stuff.

Re-Reading : Grip Strength

Great read.

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

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

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

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

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

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

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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.