How do you go about fine-tuning something like fat loss? Once you've made the major adjustments, where do you go from there?

This week we'll be discussing just one part of the puzzle - hormone optimisation. The various ways to measure and adjust your hormone production, in order to achieve better body composition. Helping us tackle this fascinating area is Personal Trainer and Strongman Josh Hewett, alongside Personal Trainer Kirk Fontaine. Should be a great one - 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.

---

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 : Gymchat 176 - Fitness & Health Devices
  Chas Melichar
  We've discussed the Future of Fitness from a number of angles over the years - everything from Workout Clothing to the gadgets and apps that can help keep track of all you do. This discussion definitely focussed on the latter.

  
  

• Looking At : Apr 14, 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 : Planche Progression Guide

Want to know how to work up to the Planche? Over to Caleb.

Good stuff.

Gymchat 201 - Hormonal Optimisation (with Josh Hewett)

How do you go about fine-tuning something like fat loss? Once you've made the major adjustments, where do you go from there?

This week we'll be discussing just one part of the puzzle - hormone optimisation. The various ways to measure and adjust your hormone production, in order to achieve better body composition. Helping us tackle this fascinating area is Personal Trainer and Strongman Josh Hewett, alongside Personal Trainer Kirk Fontaine. Should be a great one - 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.

---

Details -

Who : Josh Hewett
Topic : Hormonal Optimisation
When : Wednesday Apr 17, 9pm EST
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.
How : Google+ Hangout. If you've never been to one, here's how to take part.

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.

---

Previously : In Gymchat 200 we talked about 'Beginning Powerlifting', with serious fan of the iron Chadwick Haines (aka Horse From Hell) 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.

---

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: A Routine for Neck-Training Beginners

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 love a dose of neck training. Using a neck harness, a fitness ball, bodyweight exercises and so on. There are certainly more than a few ways to do it.

This tip comes to us from last year's Gymchat on the topic, and is a routine aimed at complete neck-training beginners who are looking to get started on this wonderful journey. Over to Andrew Nalepa.

Good news for anyone who is beginning neck training, "you" are pretty much all you need. I like Mike Bruce's beginner program on Straight to the Bar, but another really simple beginner program is this :

Lay on your back on the floor, or on your bed, and just raise your head, curling your chin to your upper chest, as many times as you can. Then lay on your stomach, and raise your chin to the ceiling as many times as possible. Then lay on your side and curl your ear toward your shoulder as many times as you can, and then lay on your other side and do the same thing.

Many people who have never done any neck training have difficulty just laying on their back and curling just their head 20 times. It is a really simple starting point just using gravity. To progress, you could do more reps, do more sets, or start holding a book to your head as you do your repetitions.

NB : if you like the sound of this and want to further explore the wonderful world of neck training, check out the free guide here. The exercises, equipment and techniques you'll need.

Checking Out : Pushing the Limits!

Fantastic book.
A couple of months ago we looked at the PDF version, which is definitely a worthy investment. And now, I'm pleased to see that a paperback edition is also available. Looks great.

If you missed the original announcement and are just wondering what it's all about, a brief clip from Jason Ferruggia's foreword (full version here) will give you an idea :

Pushing the Limits! is the book I wish I had when I first started working out. Knowing Al's secrets and various progressions would have saved me years of wasted time, frustration and injuries. As awesome as Raising the Bar was I think Al has taken it to another level with Pushing the Limits!. The variations of The Big Three and progressions Al lays out will keep you busy for years.

Al Kavadlo's Pushing the Limits!. Superb.

---

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 :

• The Future of Workout Clothing
  Scott Andrew Bird
  Where's it All Going?

  
  

• Looking At : Apr 7, 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 : JDI True Fitness

Feel like hitting the gym? Definitely.

Good stuff Jay.

Gymchat 201 - 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 10, 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.

---

Previously : In Gymchat 200 we talked about 'Beginning Powerlifting', with serious fan of the iron Chadwick Haines (aka Horse From Hell) 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.

---

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: Speedbag Punch Technique

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.

---

The humble speedbag is a fantastic tool. When it comes to the right way to use it, there's no better place to discuss technique than the incredible Speed Bag Forum.

Amazing place.

This tip comes to us from SBF's own Alan Kahn, and looks at a couple of the basic techniques (leading up to a front + side punch combination). Good stuff.

Checking Out : The Onnit FIT Primalbell

This looks great.

Over on the Google+ Community pages we talked about the Onnit FIT Primalbell, an iron kettlebell sculpted into the head of a rather aggressive chimpanzee. Good stuff.

If you haven't seen it yet, here's a brief video to show you what we're talking about :

And apart from the appearance - as cool as it is - the main thing to consider is the thickness of the handle. It's around 30% thicker than normal, ensuring a solid grip workout every time. Quite a bonus.

Want even more? No problem. As I'm sure I'm not the only one looking for a slightly heavier version, you'll be pleased to know that both 1.5 pood and 2 pood versions will be appearing shortly.

Fantastic.

---

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.

Over the past couple of years we've seen a number of unusual ideas in the 'workout clothing' space; some of them a little more promising than others. To give you an idea, here are just a few of the things we've seen :

Under Armour E39 Compression Shirt

First up, an Under Armour shirt with several sensors built in (pictured above). Measuring things like heart rate, temperature and speed.

The MotivePro Suit

A suit that vibrates when a particular position is attained. Could be a great way of instantly checking your form.

The Squid

As with the Under Armour one, this is another sensor-enhanced workout shirt. In addition to recording things like heart rate and ambient temperature, The Squid measures how much effort one side of the body is putting in relative to the other. Nice one.

Stanford's 'Cooling Glove'

On the recovery side of the equation, Stanford University's 'Cooling Glove' is a fascinating idea. Always On recently had a great video showing this device in action.

Radiate Athletics

Recently we looked at the Radiate Athletics shirt on Kickstarter, which promises to change colour according to body temperature. Interesting idea.

Of course, added to the above are the various strength-assisting, compression and moisture wicking items that are seen in any number of gyms and competitions.

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 Forgotten Lifts
  Scott Andrew Bird
  Looking for something just a little bit different? Try some of these.

  
  

• Looking At : Mar 31, 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 : Home-Made Sissy Squat Device

Good stuff Josh. Love the Sissy Squat.

Gymchat 201 - 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 3, 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.

---

Previously : In Gymchat 200 we talked about 'Beginning Powerlifting', with serious fan of the iron Chadwick Haines (aka Horse From Hell) 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.

---

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: Ice for Better Sleep

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.

---

Sleep is easily my favourite form of recovery. Huge fan of a well-timed nap, and the associated dietary fine-tuning. Love it.

This tip comes to us from the Gymchat on sleep as a recovery method, and is a comment by Personal Trainer Derek Peruo on how he helps his new clients get a solid dose of shut-eye. Very interesting approach.

Over to Derek :

For sleep, I usually recommend zinc and magnesium. If those don't help, I also recommend an ice pack to the back of the neck right before bed.

The ice pack lowers core temperature and promotes the release of melatonin.

And yes, all of those things work extremely well. Good stuff.

Checking Out : Head Games

Remember this?

A discussion over the weekend on 'concussion in sports' (very interesting topic - would love to hear your thoughts) led to mention of a few resources on the subject, beginning with the book 'Head Games' by Christopher Nowinski. A great read.

(and if you prefer spending your free time in front of the TV, there's also a movie version.)

Question : have you read/seen these, and are there any others that you'd recommend on the same subject? It's a big, big topic.

---

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 : Biphasic Sleep - 30 Day Summary
  Scott Andrew Bird
  I've received several questions on this lately (both on the original article and via Google+); time to pay another visit. After all, sleep is easily my favourite form of recovery.

  
  

• Looking At : Mar 24, 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 : How I Mentally Approach Heavy Day - Brandon Lilly

Solid advice.

Gymchat 201 - 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 Mar 27, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

NB : If 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.

---

Previously : In Gymchat 200 we talked about 'Beginning Powerlifting', with serious fan of the iron Chadwick Haines (aka Horse From Hell) 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.

---

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: Neck Bridge Progressions

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

This tip is in the form of a video which we first saw back in 2008; I was reminded of this technique after a brief discussion of neck training over on Google+. It's a very interesting series of neck bridge variations.

---

Over to Martin Rooney :

Good stuff.

Checking Out : Power, Speed, Endurance

This looks great.

Once again, this one's made its way to the top of my 'to read' list. Brian MacKenzie's Power, Speed, Endurance.

Detailing various CrossFit Endurance techniques, the book examines proper running, cycling, and swimming mechanics in Brian's inimitable way. As the reviews point out :

I have been a CrossFit Endurance certified coach since 2009. When I first learned of the anaerobic endurance approach it resonated with what I learned as a competitive rugby player. The seminar was eye-opening and opened exciting possibilities.

The book contains everything I learned at the certification seminar, plus added photos. I used to frequently refer to my notes, but have now replaced those with this book. It helps to have a coach, but this is an added resource that if followed will revolutionize your endurance training. No dogma, this stuff works.

Perfect.

---

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.

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 : Biphasic Sleep - 30 Day Summary
  Scott Andrew Bird
  I've received several questions on this lately (both on the original article and via Google+); time to pay another visit. After all, sleep is easily my favourite form of recovery.

  
  

• Looking At : Mar 24, 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 : How I Mentally Approach Heavy Day - Brandon Lilly

Solid advice.

Gymchat 201 - 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 Mar 27, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

NB : If 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.

---

Previously : In Gymchat 200 we talked about 'Beginning Powerlifting', with serious fan of the iron Chadwick Haines (aka Horse From Hell) 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.

---

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: Neck Bridge Progressions

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

This tip is in the form of a video which we first saw back in 2008; I was reminded of this technique after a brief discussion of neck training over on Google+. It's a very interesting series of neck bridge variations.

---

Over to Martin Rooney :

Good stuff.

Checking Out : Power, Speed, Endurance

This looks great.

Once again, this one's made its way to the top of my 'to read' list. Brian MacKenzie's Power, Speed, Endurance.

Detailing various CrossFit Endurance techniques, the book examines proper running, cycling, and swimming mechanics in Brian's inimitable way. As the reviews point out :

I have been a CrossFit Endurance certified coach since 2009. When I first learned of the anaerobic endurance approach it resonated with what I learned as a competitive rugby player. The seminar was eye-opening and opened exciting possibilities.

The book contains everything I learned at the certification seminar, plus added photos. I used to frequently refer to my notes, but have now replaced those with this book. It helps to have a coach, but this is an added resource that if followed will revolutionize your endurance training. No dogma, this stuff works.

Perfect.

---

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.