This Week on Straight to the Bar

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

• Gem From the Vault : The Lost Art of Overhead Pressing
  Scott Andrew Bird
  A couple of very interesting ratios here. How do you stack up?

  Incidentally, I wrote this one more than 7 years ago. My numbers have gone up slightly since then :)

  
  



• Looking At : May 12, 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 : Hollow Rocks

Superbly simple.

Gymchat 203 - 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.

btw, Kirk's offline for a couple of weeks - I'll let him fill everyone in on the details when he gets back. In the meantime, we'll be presenting a couple of guest-hosted Gymchats. And if you'd like to help moderate one of them, just let me know.

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Details -

Who : TBA
Topic : TBA
When : Wednesday May 15, 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 this is the first time you're joining us for one of the Video Gymchats, welcome. There are three basic ways to watch this (depending on whether you want to join us on the Hangout and ask a question or two, or just sit back and take it all in) - full details here. However you like to do it, we've got you covered.

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Coming Up : In upcoming Gymchats we'll be discussing CrossFit, Rope Training and the Fitness Future of technologies such as Google Glass. Get your questions ready.


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

Tip of the Week: 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 : Couch to Commando

Looks great.

Although the finished book won't be out for a few weeks (more details as they arise), if you've checked out any of Don's work you know you're in for a treat.

And to give you an idea of what's contained in Couch to Commando, here's a quick blurb from Don's site :

[Couch to Commando] contains over 20 programs divided into 5 levels designed to take people literally from Couch Potato to Commando ready. All of the programs have been developed and thoroughly tested over the last 5 years from programs used by my clients to achieve their military fitness goals.

Sounds great.

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

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

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

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

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Fat loss. It's certainly a goal for an awful lot of people, but where exactly do you start? What do you eat, what do you do?

This week we'll be discussing this fascinating area. Whether you're looking to do a little fine-tuning or shed a load of 'extra material', we'll detail precisely how to do that. Joining us is Online Fitness Coach Vic Magary, Personal Trainer Kirk Fontaine and You. Should be a great one - see you there.

This Week on Straight to the Bar

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

• Gem From the Vault : Row, Row, Row
  Scott Andrew Bird
  There are many, many variations of the humble Bent-Over Row. Dive in.

  
  

• Looking At : May 5, 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 : The Undergrip Pinch Pull-up

Adam and the GripMo. Good stuff.

Gymchat 203 - Fat Loss (with Vic Magary)

Fat loss. It's certainly a goal for an awful lot of people, but where exactly do you start? What do you eat, what do you do?

This week we'll be discussing this fascinating area. Whether you're looking to do a little fine-tuning or shed a load of 'extra material', we'll detail precisely how to do that. Joining us is Online Fitness Coach Vic Magary, Personal Trainer Kirk Fontaine and You. Should be a great one - see you there.

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Details -

Who : Online Fitness Coach Vic Magary, Personal Trainer Kirk Fontaine and You
Topic : Fat Loss
When : Wednesday May 8, 9pm EST

See you there.

NB : If this is the first time you're joining us for one of the Video Gymchats, welcome. There are three basic ways to watch this (depending on whether you want to join us on the Hangout and ask a question or two, or just sit back and take it all in) - full details here. However you like to do it, we've got you covered.

---

Coming Up : In upcoming Gymchats we'll be discussing CrossFit, Rope Training and the Fitness Future of technologies such as Google Glass. Get your questions ready.


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

Tip of the Week: 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.

Checking Out : Grip Strength

I stumbled across this one over the weekend, and I have to say, it looks great.

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 looks like 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 Renaissance Fitness Supplement Kits we mentioned recently - superb idea.

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

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

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

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

This week we'll be talking about the fascinating world of Intermittent Fasting. What it is, why it's worth considering and how it all works. Helping us tackle this fascinating area is Personal Trainer and Strongman Josh Hewett and Personal Trainer Kirk Fontaine. Should be a great one - see you there.

This Week on Straight to the Bar

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

• Gem From the Vault : Bruce Lee's Back Injury
  Scott Andrew Bird
  What really happened - and how would you address an injury like this?

  
  

• Looking At : Apr 28, 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 : Pinch Grip Around the Body Passes

Simple idea, fantastic exercise. Over to Adam.

Incidentally, he manages to make it look almost effortless. It's not.

Gymchat 202 - Intermittent Fasting (with Josh Hewett)

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

This week we'll be talking about the fascinating world of Intermittent Fasting. What it is, why it's worth considering and how it all works. Helping us tackle this fascinating area is Personal Trainer and Strongman Josh Hewett and Personal Trainer Kirk Fontaine. Should be a great one - see you there.

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Details -

Who : Intermittent Fasting
Topic : Intermittent Fasting
When : Wednesday May 1, 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 this is the first time you're joining us for one of the Video Gymchats, welcome. There are three basic ways to watch this (depending on whether you want to join us on the Hangout and ask a question or two, or just sit back and take it all in) - full details here. However you like to do it, we've got you covered.

---

Coming Up : In upcoming Gymchats we'll be discussing CrossFit, Rope Training and the Fitness Future of technologies such as Google Glass. Get your questions ready.


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

Tip of the Week: 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.

Checking Out : The Human Effect Matrix

Looks great.

We'll be discussing this one in detail shortly, but suffice to say, it looks fantastic.

For a brief introduction to this incredibly powerful tool, it's over to Examine's own Sol Orwell :

At the end of the day, we care about answering one question: What does a supplement do?

And today we finally solved that problem. We've replaced the confusing and cumbersome "Human Trials Database" with a "Human Effect Matrix".

For every supplement in our database, a handy table will tell you what effect each supplement has and how noticeable that effect is.

Does Supplement X help with Y? Now you'll know.

For a complete rundown, head over to the official blog. Good stuff.

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

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

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

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

This Week on Straight to the Bar

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

• Gem From the Vault : Getting to Know Personal Trainer Vic Magary
  Scott Bird & Vic Magary
  I love finding out more about the people here - their training, background, ideas and goals. Always fascinating.

  
  

• Looking At : Apr 21, 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 : Free Training Days

Interesting idea.

Gymchat 202 - 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.

---

Details -

Who : TBA
Topic : TBA
When : Wednesday Apr 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 this is the first time you're joining us for one of the Video Gymchats, welcome. There are three basic ways to watch this (depending on whether you want to join us on the Hangout and ask a question or two, or just sit back and take it all in) - full details here. However you like to do it, we've got you covered.

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Previously : In Gymchat 201 we talked about 'Hormonal Optimisation', with Personal Trainer and Strongman Josh Hewett and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the broadcast, the video is available over on Kirk's Youtube Channel. That's also the best place to subscribe to the videos directly, and to see previous discussions.

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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: Becoming Aware of Your Transverse Abdominis

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

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There's an awful lot more to abdominal work than exercises like the humble crunch. Everything from Louie's infamous 'Stand-Up Abs' to the many, many varieties of the squat.

Before doing any of that, however, it helps to understand a little about the various muscles being worked. For that, it's over to Kat 'The Mighty Kat' Ricker.

For starters, from Kat's superb article Specific Training for the Transverse Abdominis: Belt It In, here's a quick way to learn to feel what your TA is doing :

Begin by becoming aware of this muscle. Sit upright on a bench. Have a partner face you, place both of his hands on your shoulders, and gently push you backward (gently!). Your goal is to maintain your upright position, not allowing your spine to extend/your back to arch. Your TA will kick in to achieve your goal.

Good stuff.

Checking Out : The Complete Hockey Training System

Looks great.

We'll post a review shortly, but suffice to say that I'm really looking forward to this one. Written by none other than Personal Trainer Conor Doherty, the Complete Hockey Training System is a collection of considerations and routines designed to help athletes become stronger, faster and more flexible on the ice.

And if you've seen Conor in action on the Gymchats or the Conor's Corner videos, you know you're in for a treat.

The Complete Hockey Training System.

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

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

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

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