A Quick Invitation : One of the first strength-training tools I can remember seeing my dad use was a pair of hand grippers, purchased from a local sporting-goods store. Fantastic things.

This week we're discussing these wonderful pieces of equipment - if you're ready to get serious about your grip work, join us for Training With Grippers II.

See you there.

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We've talked a lot about grip training over the years - everything from DIY Grip Tools to Pinch Grip Training. Love it.

This week we're returning to a personal favourite, the world of hand grippers. What to get, what to do and so on. And if you've got any specific questions on your own gripper work, fire them in. We'll get through as many as we can.

Helping us explore this fascinating topic is none other than certified Mash Monster, Strongman and Personal Trainer Matt Hunt. Fantastic.

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 :

• Fight Fat With CLA from eVitamins
  Derek Peruo
  The Meat Man Cometh.

  
  

• Looking At : Aug 5, 2012
  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 : Advanced Frog Stand Variations Tutorial

Not convinced that bodyweight exercises can be challenging? Have a go at these.

Fantastic.

Gymchat 181 - Training With Grippers II

We've talked a lot about grip training over the years - everything from DIY Grip Tools to Pinch Grip Training. Love it.

This week we're returning to a personal favourite, the world of hand grippers. What to get, what to do and so on.

And if you've got any specific questions on your own gripper work, fire them in. We'll get through as many as we can.

Helping us explore this fascinating topic is none other than certified Mash Monster, Strongman and Personal Trainer Matt Hunt. Fantastic.


Details -

Who : Certified Mash Monster, Strongman and Personal Trainer Matt Hunt
Topic : Training With Grippers II
When : Wed Aug 8, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Link : https://plus.google.com/u/0/113406428532094481598/posts/W9uSMZ77asJ

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Matt any gripper-related questions you like.

See you there.

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

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

Tip of the Week: When Possible, Buy Meat Locally

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

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In the article Fight Fat With CLA from eVitamins, Derek noted the value of getting some quality meat in your diet. One of the key factors is to keep an eye out for things like 'grass-fed beef'; another is to purchase from local sources whenever possible.

Jeff Marraccini explains :

Scott, I also look for local sources. Even grass-fed meat coming from far away likely has more risk of being exposed to excessive heat, cold, or other environmental conditions. Unfortunately, it is not always possible so I have to compromise from time to time.

Great point.

Checking Out : Zeo Sleep Manager Pro

Fantastic.

I'm a big fan of the restorative powers of sleep - as a recovery method, to aid creativity and a whole lot more. It's all good.

Accordingly, I'm intrigued by the new Zeo offering - the Zeo Sleep Manager Pro - which provides a personalised sleep quality assessment, and then offers advice on how to tweak things. Good stuff.

As you've no doubt worked out by now, I read a lot. Over the years we've noted many, many sites looking at various aspects of training and nutrition; and here's another one to add to that list.

Derek's superb Renaissance Fitness Newsletter : a bi-monthly affair which covers the various tips and techniques he's picked up over the years. A great read.

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.

A Quick Invitation : this week we'll be talking about a key area for various types of bodybuilders, sportsmen/women and athletes in general - Arm Training. See you there.

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Arm training can be a complex beast.

Considering the first exercise that comes to mind for many people is the humble bicep curl, it's a little tricky to encourage arms to gain size and strength in all the 'right' ways. The ones that help with your own goals, whether you're a professional Armwrestler, Powerlifter or Olympic Gymnast.

This week we're looking at Arm Training overall. What's involved, how it helps, and how to make sure it works for you. And if you've got any specific questions on your own arm training, fire them in. We'll get through as many as we can.

Helping us explore this fascinating topic is none other than Olympic athlete, personal trainer and nutritionist Maik Wiedenbach. Fantastic.

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 :

• A Brief History of Circuit Training and Peripheral Heart Action (PHA)
  Scott Andrew Bird
  How it all began.

  
  

• Looking At : Jul 29, 2012
  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 : 100 Places to do Pullups

Ever find yourself thinking that pull-ups are great, but that you don't have anywhere to do them?

Scooby has a few ideas.

Gymchat 180 - Arm Training

Arm training can be a complex beast.
Considering the first exercise that comes to mind for many people is the humble bicep curl, it's a little tricky to encourage arms to gain size and strength in all the 'right' ways. The ones that help with your own goals, whether you're a professional Armwrestler, Powerlifter or Olympic Gymnast.

This week we're looking at Arm Training overall. What's involved, how it helps, and how to make sure it works for you. And if you've got any specific questions on your own arm training, fire them in. We'll get through as many as we can.

Helping us explore this fascinating topic is none other than Olympic athlete, personal trainer and nutritionist Maik Wiedenbach. Fantastic.


Details -

Who : Olympic athlete, personal trainer and nutritionist Maik Wiedenbach
Topic : Arm Training
When : Wed Aug 1, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Link : https://plus.google.com/u/0/113406428532094481598/posts/17RMFN2V4zw

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Maik any training-related questions you like.

See you there.

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

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

Tip of the Week: Training for Unusual Feats

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

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When Jeff Wilson was training for the Soda Can Crush (video below), he quickly realised that his usual training approach wouldn't work. For one thing, you can't progressively crush a can of soda.

In the article Unusual Goals Require Unusual Measures, he explains exactly how to tackle something like this. Here's a snippet to give you the basic idea :

I knew that without actually being able to accomplish the feat that my training would have to take a drastic turn from what I had become accustomed to over the years. The seemingly supplemental exercises of my workouts would now become my core movements.

I scoured my repertoire (as well as the training logs of top gripsters world-wide) for hand, wrist and grip exercises to find those that closely mimicked the movement I would use for the crush - and I came to the conclusion that the final crush of an unbraced bend was strikingly similar. With some alterations to my particular style of bending I knew I could get huge carryover to the soda crush. I upped my bending frequency a bit and focused on generating as much power as possible through the final crush down as I could with each piece of steel I attempted. During my bending sessions I used high volume, isometrics and pre-kinking steel that was a little out of my league, but I didn't want to bend too often because going too overboard with unbraced bending can potentially set you up for some pretty nasty injuries. I knew that I also needed movements that I could safely perform on a very regular basis that would have big carry over to the can crush, while having very little risk of injury in order to accomplish my goal in a timely manner.

And the feat itself? Over to Jeff :

Love it.

Checking Out : Industrial Strength Grip Vol. 2

Fantastic.

If you've ever seen 'Unbreakable' Adam T Glass in action, you'll appreciate just how valuable this is.

I'll post up a full review shortly, but briefly : if you're looking for seriously strong hands & forearms, grab a copy of this.

Industrial Strength Grip Volume II.

Quick update on the superb Fixing Elbow Pain we mentioned recently. There's a full review here, but suffice to say that if you've ever experienced conditions like Tennis Elbow or Golfer's Elbow, it's essential reading.

Love it.

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 first time I can remember hearing about circuit training was shortly after watching the Bruce Lee masterpiece, Enter the Dragon. Although Lee was well known for his muscular-yet-wiry physique, he certainly cranked things up a notch for this film.

More on the 'how' in a minute. First, a little history.

Circuit Training

Circuit Training was first developed by R.E. Morgan and G.T. Anderson at the University of Leeds in 1953. The idea was simple :

A circuit consists of 9 to 12 stations (circuits consisting of fewer stations are often used now), with each station representing one exercise. At each station an exercise is performed, with a specific resistance and for a specific number of reps.

Work at each station takes 30-60 seconds, after which, the trainee moves directly to the next station on the circuit (with no break) and begins the exercise. An aerobics station requiring 15-180 seconds of work is placed between the main exercise stations.

This original formula has changed little over the years, and has benefited from occasional refinements rather than a complete redesign. For example, it is now common to see people performing circuits with fewer than 9 stations, and circuits where all exercises are themed (such as boxing in boxercise).

Peripheral Heart Action (PHA)

A decade later, a system called Peripheral Heart Action (PHA) was developed by Dr Arthur Steinhaus, and popularised by bodybuilder Bob Gajda. Although it's often confused with circuit training, the goals are somewhat different.

In PHA, trainees seek to keep the blood flowing strongly through the body, throughout the entire workout. The smaller muscles around the heart are worked on first, followed by the larger muscles around the body's periphery.

Although the basic structure of a PHA workout is similar to that used in Circuit Training, there is a key difference in approach. In PHA, exercises are selected that will enable the trainer to pump blood to the extreme ends of the body, aiding overall circulation and seeking to reduce a build-up of lactic acid.

As an example, here is a 'typical' PHA workout. Note that the exercises alternate between focusing on upper and lower body muscle groups, with different areas being worked each time.

These exercises would collectively comprise one cycle, with 5-6 cycles generally being performed. The resistance of each exercise is increased for each new cycle.

• Standing Overhead Press
• Squat
• Lat Pulldown
• Standing Calf Raise
• Push-up
• Abdominal Crunch

Each exercise is performed for 10-12 repetitions, with the trainee moving directly onto the next exercise at the culmination.

A Quick Invitation : in this week's gymchat we'll be talking about a fantastic approach to working out, Interval Training. What it is, how it works and the many ways to help it become part of your own routines.

See you there.

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There are many, many ways to get your sweat on. Not to mention recycling the air in the room.


One of the most popular - particularly when it comes to conditioning work - is some form of Interval Training. Running, punching, skipping and so on.

Of course, there's a lot more to it than simply adjusting the length of your rest breaks. This week we're exploring interval work of all kinds; what it is and how to make it work for you.

Helping us explore this fascinating topic is none other than the Cube Dweller Fitness Guy himself, Troy Pesola. Fantastic.

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 : Bare-Handed Nail Driving Basics
  Ryan Pitts
  We've looked at a number of incredible strength feats over the years, and this is definitely one of my favourites. A spot of Bare-Handed Nail Driving.

  
  

• Looking At : Jul 22, 2012
  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 : Deadlifting - Take the Slack Out of the Bar

Over on the Diesel Strength site, Powerlifter Jesse Burdick shares a very interesting idea : when performing the deadlift, take the 'slack' out of the bar. Good stuff.

Gymchat 179 - Interval Training

There are many, many ways to get your sweat on. Not to mention recycling the air in the room.
One of the most popular - particularly when it comes to conditioning work - is some form of Interval Training. Running, punching, skipping and so on.

Of course, there's a lot more to it than simply adjusting the length of your rest breaks. This week we're exploring interval work of all kinds; what it is and how to make it work for you.

Helping us explore this fascinating topic is none other than the Cube Dweller Fitness Guy himself, Troy Pesola. Fantastic.


Details -

Who : The Cube Dweller Fitness Guy, Troy Pesola
Topic : Interval Training
When : Wed Jul 25, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Link : https://plus.google.com/u/0/113406428532094481598/posts/igTZeb2NJmE

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Troy any training-related questions you like.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Exercise and the Brain. Some superb ideas in there.

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

Tip of the Week: Addressing Squat Weaknesses - Bending at the Knees First

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

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When it comes to the squat, Powerlifter Rick Walker clearly knows what he's talking about.

If you've ever tackled this wonderful exercise yourself and felt that your form just didn't feel quite right, check out his article Addressing Weaknesses in The Squat. To give you an idea of what it's all about, here's how he corrects one of the more common problems found in squat technique - the simple act of Bending at the Knees First.

Over to Rick.

This is a common problem among many beginning squatters as the lifter is usually afraid of falling backwards with the weight. Instead of sitting back first, the lifter will bend at the knees to go down. This causes the knees to go forward well over the toes and often times causes the lifter to go up onto their toes in the hole. This is not only dangerous, but you are limiting how much you can squat. The pressure on the patellar tendons in this position is tremendous and leads to big time problems down the road.

Yes, some lifters, especially Olympic lifters, can adapt to these kinds of stresses from having their knees that far forward.

However, the goal here is to improve the squat and move more weight, and that will be accomplished by sitting back into the squat.

How to fix it

The lifter must learn to sit back and not down. This can take a long time to get them to do, and even longer to get them to do it under maximum loads. I start all newbie squatters on a box.

I use a very high box and a very light load, usually the empty bar with some light JumpStretch© bands attached for tension. The basic commands I give are for the lifter to sit back like he is searching for a chair that is behind him. Once the lifter can get down to the high box by sitting back, I lower it an inch and start all over. Eventually the lifter will be able to sit back to a parallel box and the movement will become second nature.

Another possible reason for the lifter's inability to sit back is hamstring strength. If the lifter has weak hamstrings, he won't be able to sit back into a squat without falling. It gets much worse as the weight increases. To address this, get the lifter on the glute-ham machine pronto!

This is the best way to bring up lagging hamstrings and prepare the lifter for handling more weight in the squat correctly. I have also found Romanian Deadlifts and reverse hypers to be effective for improving the sit back portion of the squat.

And yes, I can assure you that it works. Cheers, Rick.

Checking Out : Resilience Breathing

Powerful techniques.

If you ever find yourself in any sort of stressful situation (physical or mental), you need this. In Resilience Breathing, Sonnon outlines a series of breathing techniques to help you counterract that stress, and regain control. They really do make a huge difference.

And the best part? The entire package is absolutely free.

Beautiful.

Quick update on the superb Fixing Elbow Pain we mentioned recently. There's a full review here, but suffice to say that if you've ever experienced conditions like Tennis Elbow or Golfer's Elbow, it's essential reading.

Love it.

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.