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

The short version :

Scott Andrew Bird is a Heritage Photographer documenting Australia's rich colonial and engineering history. He's currently based in the beautiful city of Sydney.

The longer version :

Scott Andrew Bird is lucky enough to have been behind a camera for more than 30 years, having been given one by his father at age 10. His father - a professional motor sports photographer - also showed him exactly how to use it, and a lifelong passion was born.

From that point onward, nearly every major experience was documented on film (and, of course, memory cards). Celebrations, vacations, fireworks displays and a whole lot more.

In 2005/6, after using the incredibly powerful (and highly recommended) Adobe Photoshop Lightroom for a while, Scott decided to scan all of his film-based photographs. This simple decision (and the months of work which followed) led to quite an astonishing revelation :

in addition to the celebrations, vacations, fireworks displays; many of the photos he'd taken over the years were of early Australian sites and buildings. It was clear that a love for documenting Australian history had existed all along.

Now aware of the driving force, Scott began focussing on two key aspects of this incredibly rich history -

Australia's colonial heritage : the sites, and buildings which formed this
Australia's engineering heritage : the bridges, roads, culverts and so on which contributed enormously to the nation's growth

And in many cases, both. Projects such as the Great North Road and the numerous Convict-Built Bridges are examples of this.

These days, he's both documenting and researching both of the above areas. If you're also a fan of colonial and engineering heritage - or simply enjoy beautiful images of Australia - dive in. Enjoy.

Purchasing Downloads and Prints

All of the images on this site are available for purchase as downloads and prints. To buy any of them this way :

NB : if this is your first time purchasing prints online, you'll be blown away by the quality. To give you an idea, here are a few of my own images on display :

Contacting Scott Andrew Bird

If you'd like to get in touch - to ask a question, or to request photographs of a particular location - the simplest way is to use the form here. He'll get back to you as soon as possible.

This Week on Straight to the Bar

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

• Conor's Corner : Training Outside of Your Comfort Zone
  Conor Doherty
  Time to challenge yourself.

  
  

• Looking At : Feb 3, 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 : Calisthenics Workout

How's your planche?

Nice one Sami.

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

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

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

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

---

Details -

Who : CrossFit Level 1 Coach, Dai Manuel, Personal Trainer Kirk Fontaine and you.
Topic : Explaining Crossfit Principles
When : Thursday Feb 7, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

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

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

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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: Checking Your Squat Depth

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 a thread on the VirtualMeet Forums, looking at a device called the Safety Squat. Very interesting idea.

---

Over to James Chochlinski :

The safety squat arrived yesterday. No instruction manual, just a picture. Tried some squats with it using just the bar. Seems to work similarly to the youtube video sensor. Placement just above the knee requires deeper squat to trigger the sensor; Not as deep when placed higher up on the thigh. It's just a level sensor, so the difference is due to the shape of my thigh. Happy with the safety squat so far.

James was also kind enough to share some video of the device in action :

The obvious use is for powerlifters when training for a meet. However, on Google+, Raymond Ho shared an alternative way to put it to work :

The idea is actually good. I see people when they start loading up the bar (which is too heavy for them) they start to get higher out of the holes until it looks more like a partial rep. and if you squat by yourself then it stops you from cheating.

Sounds great.

I'm curious : has anyone here used a device like this, and what are your thoughts on the idea?

Checking Out : The StrongerGrip Epic Sledge

This looks fantastic.

As the name implies, this isn't your everyday sledgehammer. Weighing in at a meaty 26lb when empty, this loadable hammer goes all the way up to the 70lb mark (and even higher if you use lead shot).

Tough, challenging and a thing of beauty. The StrongerGrip Epic Sledge.

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

As we noted, we'll be reviewing these just as soon as they're available. And if you missed the announcement, here's a brief video to explain the basic idea :

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

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

This Week on Straight to the Bar

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

• Light Exercise After Meal Lowers Post Prandial Triglycerides, Study Finds
  Matthew Denos
  Very interesting indeed.

  
  

• Conor's Corner : Dynamic Stretching Before A Workout
  Conor Doherty
  How do you get ready to hit the weights?

  
  

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 : Deloading the Blob

Adam, this is a superb piece of DIY. Love it.

Gymchat 197 - 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 Jan 30, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

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

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

---

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

Tip of the Week: The Modified Jefferson Lift

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 Jason's superb article 29 Things to do with a Barbell in the Corner; and looks at just one of the many ways to put a partly-loaded barbell to work. The Modified Jefferson Lift.

---

Over to Jason :

This is where you straddle the barbell with both legs, and grasp above the weights while you lower yourself straight down as if sitting down into a chair. The R.O.M. is limited so you can use heavier weights if you feel comfortable.

Good stuff.

Checking Out : Super Human Workshop

These look superb.

The Super Human Workshop DVDs contain video versions of the recent Super Human workshops. This series looked at the world of strength-training from a number of angles; everything from bending to mobility. For a complete list, check out the videos at superhumanworkshop.com.

Fantastic.

---

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

As we noted, we'll be reviewing these just as soon as they're available. And if you missed the announcement, here's a brief video to explain the basic idea :

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

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

This Week on Straight to the Bar

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

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

  
  

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

  
  

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

Video : Zakaveli's One Arm Pull-Ups

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

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

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

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

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

---

Details -

Who : CrossFit Level 1 Coach, Dai Manuel, Personal Trainer Kirk Fontaine and you.
Topic : Explaining Crossfit Principles
When : Thursday Jan 24, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

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


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

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

---

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

Tip of the Week: Finding a Good Training Partner

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

This tip comes to us from the Gymchat on 'Motivation', and is part of a longer discussion of training partners. Enjoy.

---

Over to Roger :

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

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

Good stuff.

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

This looks superb.

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

Fantastic.

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

---

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

As we noted, we'll be reviewing these just as soon as they're available. And if you missed the announcement, here's a brief video to explain the basic idea :

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

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

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

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

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

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

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

High Load vs Low Load

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

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

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

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

Protein Synthesis Rate Depends More on Volume than Load

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

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

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

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

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

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

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

This Week on Straight to the Bar

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

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

  
  

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

  
  

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

Video : Compilation - Adam Raw Calisthenics 2012

Some very interesting movements in here. Nice one.

Gymchat 196 - TBA

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

However you take part, enjoy.

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

---

Details -

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

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

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


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

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

---

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

Tip of the Week: Tracking What You Eat

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

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

---

Over to Derek :

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

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

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


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

Good stuff.

Checking Out : The Primal Connection

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

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

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

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

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

As we noted, we'll be reviewing these just as soon as they're available. And if you missed the announcement, here's a brief video to explain the basic idea :

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