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 :

• Cardio on an Empty Stomach - Does it Burn More Fat?
  Maik Wiedenbach
  For fat loss, there's nothing like a little cardio to start the day. Or is there?

  
  

• Looking At : Mar 25, 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 : Foam Rolling for the Lower Body

It may look a little unusual, but a spin with the foam roller is a fantastic part of a solid recovery session. Highly recommended.

NB : this is the roller he's using in the video. Great thing.

Gymchat 162 - TBA

Still confirming a couple of details with this one. I'll announce everything shortly, over on Google+, Twitter, Facebook and the blog. Wherever you are, you'll hear about it.

NB : if you've just joined us on Google+, welcome. Swing by on Mar 28, and add a comment/ask a question or three. Dive in.


Details -

Who : Strength-training fans
Topic : TBA
When : Wed Mar 28, 9pm EDT (2am UTC)
How : Post a comment, question or reply
Where : Google+

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 on Belts, Wraps & Straps. 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.

Maik Wiedenbach Interview

Quick one : Personal Trainer Maik Wiedenbach will be interviewed this Monday (at 9:30 EDT) on Good Day NY, about the 101 Fitness Myths ebook and training in general. If you're in the area, watch it live; we'll also be posting the video as soon as it's available.

Tip of the Week: Ice for Better Sleep

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.

---

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 recent 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.

Stocking Up : 15% off Everything at AtLarge Nutrition

I've long been a fan of the team at AtLarge Nutrition (here's why). Superb guys.

If you haven't already, swing by their store, grab as much as you can, and get a huge 15% discount when you go to check out. Protein powders, BCAA; whatever you like.

Beautiful.

Quick update on the superb The Primal Blueprint we first looked at quite a while ago now. Holds up extremely well.


Recently I re-read this (yet again - it's a great book), after discussing the numerous benefits of a Primal diet with a friend of mine. There's a full review here, but suffice to say if ridiculously good health is something you're after, 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.

• Returning to heavy lifting after a break : got a very interesting question on twitter recently from Powerlifter John Deal. After being away from the iron for 10 years, how do you get back into it?

  Vic has a few ideas.



• Discussion on Neck work : for a very interesting (albeit brief) discussion on neck training, head over to this thread on Google+. Love hearing how people train.


• Retinal tissue grown from stem cells : we looked at some fascinating medical research over the past week including this one. Incredible idea.


• Maik on Fox : Personal Trainer Maik Wiedenbach will be interviewed this Monday (at 9:30 EDT) on Good Day NY, about the 101 Fitness Myths ebook and training in general. Should be a good one.


• Setting up a fitness website : over on the forums we're looking at the process of setting up a fitness website. This started because I'm currently helping a friend of mine (who's a Personal Trainer) do just that, but it's fast becoming an invaluable resource for anyone looking to tackle something like this. Dive in.

NB : to see all of these as they appear (and to share your own thoughts on things), the simplest way is to follow me on Google+. You'll see these, and a whole lot more.

Quick reminder : in this week's Gymchat we'll be discussing the various protective/assistive devices available - the Belts, Wraps & Straps - when & how to use them, and what role (if any) they play in your training.

See you there.

---

When do you need to use a bit of protection/assistance in the form of a lifting or chinning belt, a pair of wraps or straps? How do you use them, and do you need to?

When I bought my first set of bars & plates, it was assumed by the barrel-chested salesman that I'd be wanting the abovementioned assistance devices. Perhaps it was because I sounded keen to experiment; perhaps it was because he was on commission. Either way, I ended up with a few of the standard 'extras'.

This week I'd like to look at when and how to use these items - if they're essentials for everyone who lifts, or if they're only suited to particular types of training. Helping us explore this fascinating topic is none other than Olympic athlete, personal trainer and nutritionist Maik Wiedenbach. Fantastic.

NB : As a bonus, five random questioners (from this Gymchat in particular) will receive several small gifts. I'll announce details a little closer to the discussion itself, but suffice to say that they're probably already on your wishlist. It's good stuff.

And if you've just joined us on Google+, welcome. Join us on Mar 21, and add a comment/ask a question or three. Dive in.

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 :

• Is Red Meat Deadly?
  Maik Wiedenbach
  A defense of these wonderful foods.

  
  

• Looking At : Week Ending Mar 18, 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 : Band Terminal Knee Extension Step Ups

A very interesting exercise combination for dealing with particular types of knee pain. Nice one.

Gymchat 161 - Belts, Wraps & Straps

When do you need to use a bit of protection/assistance in the form of a lifting or chinning belt, a pair of wraps or straps? How do you use them, and do you need to?

When I bought my first set of bars & plates, it was assumed by the barrel-chested salesman that I'd be wanting the abovementioned assistance devices. Perhaps it was because I sounded keen to experiment; perhaps it was because he was on commission. Either way, I ended up with a few of the standard 'extras'.


This week I'd like to look at when and how to use these items - if they're essentials for everyone who lifts, or if they're only suited to particular types of training. Helping us explore this fascinating topic is none other than Olympic athlete, personal trainer and nutritionist Maik Wiedenbach. Fantastic.

NB : As a bonus, five random questioners (from this Gymchat in particular) will receive several small gifts. I'll announce details a little closer to the discussion itself, but suffice to say that they're probably already on your wishlist. It's good stuff.

And if you've just joined us on Google+, welcome. Swing by on Mar 21, and add a comment/ask a question or three. Dive in.


Details -

Who : Strength-training fans
Topic : Belts, Wraps & Straps
When : Wed Mar 21, 9pm EDT (2am UTC)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/Sceed2uV7wT

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 on Supplementation. 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.

Tip of the Week: Neck Bridge Progressions

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.

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 : Raising the Bar

Here's another one that's quickly moved up to the top of my 'books to read' list. Looks fantastic.

To help give you an idea of why, here's a snippet from the foreword by Paul Wade (author of Convict Conditioning) :

[Raising the Bar] is something very special. It's likely the most important book on strength and conditioning to be published in the last fifty years. That's a big claim, but I stand by it. Not only is it of historical importance as the only book I've ever seen that's dedicated to bar athletics--the "missing link" of strength training--but it's also a phenomenal conditioning resource in its own right. In this book you'll learn all the techniques you need to succeed; you'll find out how to dominate different types of bar set-ups; you'll discover how to combine and balance your bar moves with other advanced training techniques, like handstand push-ups; and, just as crucial, you'll be taught to forge all these new skills into a routine of laser-like efficiency.

Beautiful.



Quick update on the superb The Primal Blueprint we first looked at quite a while ago now. Holds up extremely well.


Recently I re-read this (yet again - it's a great book), after discussing the numerous benefits of a Primal diet with a friend of mine. There's a full review here, but suffice to say if ridiculously good health is something you're after, 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.

• Fitness gadgets like the The MOTOActv : as I haven't yet used this one personally, I was very interested to see the brief review on Before You Buy. An unusual device.


• Watching Formula One races online : last week we discussed the various ways to watch the Olympics online; this week we're looking for solutions relating to Formula One. If you're travelling, or the local coverage isn't available, a bit of streaming video is ideal.


• The Subwing : this is a very interesting bit of gear, that combines the feeling of flying with the fun of waterskiing. Watch the video and you'll see what I mean.


• Extreme cycling and jumping : During the week we saw some great mountain biking clips (particularly this one), as well as an incredible jump from more than 70,000'. Yep, 70,000.


• 'Cool hands may help people exercise longer' : on the 'unusual studies' side of things, this one is particularly thought provoking - the idea that some people may be able to exercise longer when their hands are relatively cool. No doubt there'll be a lot more to come on that one.

NB : to see all of these as they appear (and to share your own thoughts on things), the simplest way is to follow me on Google+. You'll see these, and a whole lot more.

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 :

• Shrugs - The Most Misunderstood Exercise in North America?
  Maik Wiedenbach
  Maik explores the potential of the humble shrug. Beautifully simple exercise.

  
  

• Looking At : Week Ending Mar 11, 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 : Basics of the Kettlebell Goblet Squat

Great exercise.

Gymchat 160 - Supplementation

What do you take, when and why?

I'll announce the full details during the week on Google+ (just confirming a couple of things), but that's the general topic. Vitamins & minerals, protein shakes and everything else you take to help fine-tune your regular diet. Should be a great one.


NB : If you've just joined us on Google+, welcome. Join us on Mar 14, and add a comment/ask a question or three. Dive in.


Details -

Who : Strength-training fans
Topic : Supplementation
When : Wed Mar 14, 9pm EDT (2am UTC)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/1k2YnK3A8my

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 on Recovery Methods : Sleep II. 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.

Tip of the Week: Holding the Bar in the Front Squat

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.

This tip is not so much 'How to Hold the Bar in the Front Squat' (though the article shows no fewer than 10 ways to do just that), as much as a simple demonstration that there are often many ways to achieve the same result in strength training. If what you're doing isn't working (or you simply don't enjoy it), try something else.

---

From the article Holding the Bar in the Front Squat :

If the Mike Boyle article on T-Nation has you considering the Front Squat, you may be mindful of just how awkward it can be to hold the bar. Like Zercher Squats, they're often overlooked simply due to the difficulty.

There are several ways to hold the bar for the Front Squat. If one method doesn't feel right, or your current flexibility or injury precludes it, try one of the others. It really is a great exercise.

Good stuff.

Checking Out : The Tsunami Bar

This is one incredible bar. To get an idea of what it is, here's a bit of video showing it in action :

Although you may be wondering about the strength of something like that, as Dave Tate noted recently :

I didn't trust it to bench 225 until I saw that someone squatted 700 pounds with it.

And yes, it's definitely on the wishlist.

NB : it's being tested at the moment; production begins in a few weeks. Fantastic.



Quick update on the superb The Primal Blueprint we first looked at quite a while ago now. Holds up extremely well.


Over the weekend I was re-reading this (yet again - it's a great book), after discussing the numerous benefits of a Primal diet with a friend of mine. There's a full review here, but suffice to say if ridiculously good health is something you're after, 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.

• Sleep devices like the WakeMate : in the discussion on 'Sleep as a Recovery Method', we noted several interesting devices and applications to improve your slumber. Of these, a standout is the WakeMate. Very interesting idea.
• The idea that exercise alters your DNA : although it's obvious that a little exercise has numerous physical benefits, it's great to hear that 'altering your DNA' is one of them. Fascinating study.
• Wolfram | Alpha Pro : I've been talking to several people recently about the best ways to analyse all of the health & fitness data being produced by devices like the FitBit, the Withings products and so on. A service that looks ideal for doing just that is Wolfram | Alpha Pro. Anyone here used it?
• How you'll be watching the 2012 Olympics : the 2012 Olympics really isn't all that far away, and I'm trying to decide on the best ways to watch it. Ideally it would include some form of 24hr streaming video that would cover all events at once (I can only watch one at a time, but I'd love to be able to choose which one that is). How's everyone else here planning to watch it? Any streaming services that look promising?
• Various medical discoveries, such as a way to block the body's response to cold : finally, we noted various medical discoveries throughout the week. This one - a way to block the body's response to cold - has massive potential.

NB : to see all of these as they appear (and to share your own thoughts on things), the simplest way is to follow me on Google+. You'll see these, and a whole lot more.

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 :

• When Do You 'Make It' in the Gym?
  Conor Doherty
  Your bench numbers may be under control, but what do you aim for with everything else?

  
  

• Looking At : Week Ending Mar 4, 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 : Band Resisted Tug-of-War

Interesting idea.

Gymchat 159 - Recovery Methods : Sleep II

Sleep is a topic that's long fascinated me, and it was one of the first ones we tackled in the original Twitterchats (now Gymchats); nearly 3 years ago.

This week I'd like to return to it with the simple questions :

'How do you sleep?' and 'How does it influence your recovery?'

Look forward to hearing your answers, no matter what they are. Biphasic sleep, ZMA, late evening meals; whatever works for you.

See you there.


NB : If you've just joined us on Google+, welcome. Join us on Mar 7, and add a comment/ask a question or three. Dive in.


Details -

Who : Strength-training fans
Topic : Recovery Methods : Sleep II
When : Wed Mar 7, 9pm EDT (2am UTC)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/1k2YnK3A8my

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.

Incidentally, cheers for all the feedback on the Maik Wiedenbach interview we mentioned last week. For those that haven't seen it yet, head over here.

Nice one.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion on Heavy Duty - The Mentzer Legacy. 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.

Tip of the Week: Buying a Power Rack - Determining the width you'll need.

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.

This tip comes to us following a discussion I had over the weekend (I was helping a friend choose a power rack), and is a snippet from the article 'Buyers' Guide : the Power Rack'. Determining the width you'll need.

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Although the width of a barbell never changes (within one type, that is - standard bars are about a foot shorter than their Olympic counterparts), the width of racks vary from brand to brand. The rack's minimum width will depend largely on what you're going to do with it.

Sumo squats and rack pulls will take the most room; somewhere around 40" would be an absolute minimum, but your best bet is to measure your own squat (outside one foot to outside the other).

If you intend to bench press in the rack, or use the bench as a seat for other exercises (such as the overhead work I mentioned earlier), make sure the bench fits. If you're buying them both at the same time, great. Test them out.

One more thing to note with the bench inside the rack - if you plan to use dumbbells from the bench, make sure there's plenty of room to drop the dumbbells once they get heavy. Oh, and something to protect the floor (in the drop zone) is always a good idea - a couple of rubber mats will do nicely.

Good stuff.

Checking Out : Mastering the Muscle-Up

Remember the muscle-up DVD we mentioned on Google+ a while ago?

It's still on the top of my 'must see, soon' pile. Have to say though, it looks fantastic. If you've ever wanted to improve your skills with this wonderful exercise, this is definitely the ideal way to learn them.

Beautiful.

Quick update on the superb Super Human Training Workshop (#2) we noted a few weeks ago. Looks fantastic.

For all the details of who/what/when (and believe me, there's a lot going on), head over to http://superhumanworkshop.com.

Perfect.

Being a bit of a 'gym rat' I've seen a bit of how people operate. Some are putting up impressive numbers all over the place, while others are only concerned about putting 2 plates on each end of the bar and benching it.
Ya, it's a pretty big accomplishment and ego boost once you're able to bench 225lbs (that's two 45lb plate plus the bar), but it shouldn't be the only thing that these monkeys strive for.

There's more to working out than just putting up impressive bench press numbers. Here's a list of other numbers to strive for. When you hit these numbers, then you can consider yourself one of a select bunch that's made it in the gym.

Here's the list:

1. Benching 225lb

   I'll just get it out of the way. It's probably the exercise that's done more than anything else, the bench is always in use, and meatheads have a hunched look because of it. This is an awesome number, but make sure you hit the next number to even out muscular imbalances.



2. 20 Pullups

   This number has been up for debate around plenty of fitness forums. There are many "tests" around that say if you can do over 13 reps, then you're considered 'above average'. In my opinion, that's pretty good, but I'm not going by numbers that fitness guides are throwing out there. These are numbers that are going to put you closer to 'elite' status among your peers.



3. Squatting 315lb

   Ever see a guy squating 3 plates a side? Probably not. That's because they're over doing chest exercises instead. If you want strong legs, skip the leg press, put some weight on your back and squat. There's a reason powerlifting competitions don't include the leg press as an event. The squat is harder and you'll be a stud in the gym once you hit this number. Athletically, you'll also dominate because of the leg strength you've accumulated.



4. Deadlift 2.5 x your weight

   Ya, I put exact numbers for the other exercises, but when you consider bodyweight, it's tough for me to keep putting numbers that skinny runts will never hit. If you can put up 2.5 times your bodyweight, you've developed some serious strength. This is not just a leg exercise either, as you're working your hip extensors and overall posterior chain. This is another exercise, like the squat, that should be a staple in your program if you're looking to increase your overall strength and power.

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.

• Maik Wiedenbach interview : Maik is the World Physique 'Personal Trainer of the Month' for March 2012. You can see the full piece here.
• 'Know Your Own Skin' iPhone app : we noted several very interesting applications for both Android and iOS, including the 'Know Your Own Skin' app (iPhone only for now). Anyone here tried it?
• Fitocracy : Although the site's been around for a while, the addition of various Red Bull challenges has really given it a push. Good stuff.
• Larry Smarr article : this piece in MIT's Technology Review neatly describes why I'm a huge fan of the 'Quantified Self' movement. Very inspiring story.
• Pivothead Video glasses : stumbled across these the other day. Anyone here used them for something like snowboarding or skateboarding videos?
• Ekso selling first exoskeleton : we first saw this a while ago, at a TED conference. Absolutely incredible. Now Ekso (formerly called Berkeley Bionics, if you don't recognise the name) is starting to sell these fantastic devices.
• The 'Truth About Exercise' documentary : I noted this one briefly in the recent discussion on Mike Mentzer. It combines HIT-style training with a new battery of tests and observations; fascinating ideas overall. Would love to hear what you think.

NB : to see all of these as they appear (and to share your own thoughts on things), the simplest way is to follow me on Google+. You'll see these, and a whole lot more.