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 :

• Quael dich, du Sau! (Talent Alone Means Nothing!)
  Maik Wiedenbach
  Sometimes you've just got to put in the work.

  
  

• Looking At : May 6, 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 : Muscle Up Progressions

How are your muscle-ups?

Gymchat 168 - Workout Nutrition II

The other side of training - nutrition.
This week we're returning to our conversation on diet, looking at Workout Nutrition. What to consume before/during/after a workout, how it changes based on workout type, and why it all works. The good stuff.

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

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As a bonus, we'll also be having a bit of a giveaway this week. Maik will be giving out 5 copies of his '101 Fitness Myths' ebook shortly after the gymchat, to randomly chosen commenters. If you'd like a chance to win a copy of the book, just fire in a question or comment at any point during the discussion.


Details -

Who : Olympic athlete, personal trainer and nutritionist Maik Wiedenbach
Topic : Workout Nutrition II
When : Wed May 9, 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/T8rqkYjru3A

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Maik any nutrition-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 : Setting Up the Home Gym. Some superb ideas in there.

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


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

Tip of the Week: Lifting Without a Spotter

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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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 last week's 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.

Looking Forward To : StrongerGrip Modular Grip System

Beautiful.

If you've ever tried any of the StrongerGrip gear (and if you're a grip fan, you absolutely need to give it a run - superb equipment), you'll certainly appreciate this. After being in the works for years, the StrongerGrip Modular Grip System is finally ready for prime time.


Full details shortly, but in the meantime, here's what's in the collection so far :

• The Thickburger grip plug-in
• 2-3/8" V-bar (with other V-bar options as well)
• 3" GripBall plug-in (other sizes to follow)
• Plateau Buster Handle
• StrongerGrip loading pins
• Bear Hug device

Also available will be a hook (like on the GripBalls) into which plugs each of these attachments.

All-in-all, it's an awesome setup. Full specs and videos shortly.

Quick update on the superb Fixing Elbow Pain we mentioned recently. 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.

Quick reminder : in this week's Gymchat we'll be returning to our discussion on Training at Home - the equipment & space required, sharing progress and getting feedback. The many ways to make the most of what's available. Join us for Setting Up the Home Gym.

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I love the home gym - everything's always ready to go, set up exactly the way I like. Adjust weights, add bands/chains/other fun things and dive in. Perfect.
Whether it's a complement to a gym you already go to, or a full-featured setup in its own right; we'll help you create the finely-tuned lair you've always dreamed of. Helping us do just that is none other than combat athlete Andrew Nalepa. 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 :

• My Full Body Workout Routine
  John Camming
  John looks at the foundation of his training - heavy compound work. Nice one.

  
  

• Looking At : Apr 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 : Stone Squatting, Wall Balls and Rope Climbs

Love outdoor workouts.

Gymchat 167 - Setting Up the Home Gym

I love the home gym - everything's always ready to go, set up exactly the way I like. Adjust weights, add bands/chains/other fun things and dive in. Perfect.
Whether it's a complement to a gym you already go to, or a full-featured setup in its own right; we'll help you create the finely-tuned lair you've always dreamed of. Helping us do just that is none other than combat athlete Andrew Nalepa. Fantastic.
Details -

Who : Combat athlete Andrew Nalepa
Topic : Setting Up the Home Gym
When : Wed May 2, 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/RQaYFpqXQEE

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

And to see when it's on in your timezone, head over to the calendar.

See you there.

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

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


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

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 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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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 : DVDs from the Super Human Workshop #2

These look fantastic.

The second Super Human Workshop was truly incredible, and a look at the many people involved will show you exactly why. To say there was some fantastic information shared is an understatement.

For details of the workshop itself, and of what's included in this package, it's over to Logan. Good stuff.

Quick update on the superb Fixing Elbow Pain we mentioned last week. I'll post up a full review shortly, but suffice to say that if you've ever experienced conditions like Tennis Elbow or Golfer's Elbow, it's essential reading.

Love it.

Recently Reviewed : Vasopro Xtreme Pre-Workout Supplement

Derek takes a look at the Vasopro Xtreme Pre-Workout Supplement. What are your thoughts on this product in particular, and on pre-workout supplements in general?

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.

Following Gymchat 205 - Paleo Dieting (with Adam Farrah), I received several questions relating to the Paleo Diet. Of those, the majority asked one or more of the following :

What is the Paleo diet? How can it benefit my strength training? Where/how should I start?

A few answers, based largely on my own experiences. Note that there are others who have been following this dietary approach for even longer, and several are listed below.

What is the Paleo Diet?

Firstly, a look at the basics. What is the Paleo Diet?

In a nutshell, it's a way of eating that mirrors what our bodies are designed to eat. Humans have evolved - over an extraordinarily long period of time - to derive specific nutrients from a number of sources, and we function best when we consume those.

In essence, a large part of optimum health and performance is based on the things we eat.

So what sort of things should we eat? There's a lot of fine-tuning possible, and no two diets are the same; however the basics are :

• Lean meats - including game
• Seafood (and not just fish, try some of the myriad other sea creatures which are available)
• Fruit & vegetables (this will quickly feel 'right', so don't worry if you seldom eat them now)
• Nuts and seeds - there's an amazing variety available, so it's always possible to have a few favourites on standby

Try to avoid :
• Grains (think breads, cereals & pasta)
• Dairy products
• Legumes

And in essence, that's it. Much, much easier (and far more rewarding) than it may sound. For more details on both the individual foods and the science behind their selection, check out Loren Cordain's book The Paleo Diet. A great read.

How Can it Benefit My Strength Training?

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.

Where/How should I start?

Everyone is different in just how quickly and deeply they wish to dive in to a diet such as this. I enjoy making massive lifestyle changes overnight, so I'd happily suggest diving right in. Methuselah takes a slightly more detailed look at this process here.

Regardless of the timeframe, I'd follow the same basic pattern :

• Empty your kitchen of the things you know shouldn't be there. Start with the obvious - the 'they taste great, but they're not exactly healthy' stuff. You know the ones.
• Next, put the 'maybe - not sure about this' items to one side. If you find that you don't want them after trying Paleo for a week or two, get rid of them.
• The next time you go grocery shopping, stock up on the 'good' things. Make sure you have plenty of fruit & veg on hand. This video will give you an idea of just how easy this can be.

Once you get started, it's just a process of constant refinement. Whenever you're unsure about something, just ask. There are plenty of people on this site (and in the forums) who follow a Paleo Diet themselves, and are all-too-happy to help.

Note : it really is that simple. You'll note that the changes continue with time, and the diet just gets better and better.

Further Reading

At the start I mentioned that there are several others who have been following a similar diet for a number of years. In addition to leaving questions on the above articles and in the forums, here are a few sites you may wish to check out :

Pay Now, Live Later : Methuselah was the person who finally encouraged me to give Paleo a run. When you see his site, you'll understand just why I did.

Mark's Daily Apple : although Mark's own approach is slightly different (Primal rather than Paleo), many of the underlying ideas are the same. For more details on his rationale, head over to his site or check out The Primal Blueprint (review).

Real Food University : I've been reading Scott's work for years, and this site showcases his approach beautifully. Good stuff.

Final Thoughts on Switching to a Paleo Diet

Overall, it's fantastic. Although I'm confident that there are many dietary approaches that work (after all, everyone is different), I'd strongly suggest giving the Paleo Diet a shot.

Love it.

As a self-proclaimed professional caffeine junky, Vasopro Xtreme from Mega-Pro has a lot to live up to.

I expect my pills to work has hard as I do, especially if the label has the word "xtreme" on it. I want to feel like a greek god every time I pop those suckers, and they should make people around me cower in fear and reverence at the shear awesomeness of my workouts.

Unfortunately, I did not experience the shock and awe I was hoping for while using Vasopro. In fact, the results were far too ordinary for me to consider this my preferred pre-workout stimulant.

Vasopro is basically a caffeine pill with the addition of acacia rigidula, a shrub that acts like adrenaline and helps burn small amounts of body fat.

The problem with caffeine (any source of caffeine, mind you) is that the more you use it, the less it works. Use caffeine long enough, and you'll need to ingest higher and higher dosages to feel an effect. If the dose gets too high, sleep, blood pressure, heart rate, and a whole slew of other biorhythms are thrown out of whack. Not good.

Each Vasopro pill contains 250mg of caffeine, about the same amount as a medium cup of coffee from Starbucks.

I was taking two pills on a regular basis and, while I felt fantastic the first few days, the feeling was greatly diminished by the end of the first week of use. I tried taking three pills, but became jittery during the workout, so I reduced the dose and was disapointed by the lack of umph only two pills provided.

Quick reminder : in this week's Gymchat we'll be returning to our discussion on training approaches, looking at the many, many ways we all do things. Join us for How Do You...IV, and tell us what's working there.

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One of the many fascinating aspects of strength-training is that everyone has a slightly different approach; based on their own goals, available equipment and information. Love it.

This week we'll be returning to our discussion on training approaches, focusing on the many aspects of fitness other than the lifting itself. What's your current diet like, and do you take any supplements? What sort of music do you listen to whilst training, or do you prefer to lift in silence? Other than getting a good nights' sleep, how do you recover after a heavy session?

However you train, we'd love to hear about it. Join us for part four of the incredible How Do You ... series. Fantastic.

This looks fantastic.

Having experienced my fair share of injuries over the years, I'm very keen to dive into this one to say the least. And as with everything that Jedd puts forward, it's an extremely comprehensive package.

If you've ever been told you have a condition like Tennis Elbow or Golfer's Elbow, you need Fixing Elbow Pain.

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 :

• Why I Started Training
  John Cammidge
  John takes a great look at how he entered the world of training. Nice one.

  
  

• Looking At : Apr 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 : The Four Levels of Climb Ups

Which level are you?

Gymchat 166 - How Do You...IV

One of the many fascinating aspects of strength-training is that everyone has a slightly different approach; based on their own goals, available equipment and information. Love it.
This week we'll be returning to our discussion on training approaches, focusing on the many aspects of fitness other than the lifting itself. What's your current diet like, and do you take any supplements? What sort of music do you listen to whilst training, or do you prefer to lift in silence? Other than getting a good nights' sleep, how do you recover after a heavy session?

However you train, we'd love to hear about it. Join us for part four of the incredible How Do You ... series. Fantastic.


Details -

Who : Strength-training fans
Topic : How Do You... IV
When : Wed Apr 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/GCuS5o3o8PM

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

And to see when it's on in your timezone, head over to the calendar.

See you there.

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

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


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

Tip of the Week: Constantly Fine-Tune Things

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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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 : Fixing Elbow Pain

This looks fantastic.

Having experienced my fair share of injuries over the years, I'm very keen to dive into this one to say the least. And as with everything that Jedd puts forward, it's an extremely comprehensive package.

If you've ever been told you have a condition like Tennis Elbow or Golfer's Elbow, you need Fixing Elbow Pain.

Quick update on the superb Convict Conditioning II we mentioned recently. I'll post up a full review shortly, but suffice to say, it's a great read.

Love it.