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 :

• From the Vault : Switching to a Paleo Diet
  Scott Andrew Bird
  There were some fantastic stories and experiences shared in the Long-Term Paleo discussion last week. If you're considering a move to this nutritional regime yourself, this article will explain exactly how to get started.

  
  

• Straight to the Bar Flickr Group
  Various authors
  I love photography (pics here from the New Zealand trip), and there have been several great photos posted here recently, notably by Roy Scott, Zach Wheeler, Davie Easton and Wild Kiwi. If you haven't already, add some of yours. Love seeing where/how everyone trains and competes.

  
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : Underwater Kettlebell Drills

Fantastic.

Gymchat 148 - Training for Football II

No matter which sports you enjoy, if a spot of Football is on the list you're in for a treat. Regardless of the flavour you follow, it's certainly a great game to play (and to watch). Highly recommended.
This week we're continuing our 'Training for Football' series (we first looked at the wonderful world of Aussie Rules almost a year ago), with an examination of the American form of the sport. How to train, when to start and how to incorporate it into your other routines. Helping us explore this fascinating topic is none other than Running Back, certified Strength and Conditioning specialist and Student of Human Kinetics Justin Andrushko. Fantastic.
Details -

Who : Strength-training fans
Topic : Training for Football II
When : Wed Dec 14, 9pm EDT (1am UTC)
Where: https://plus.google.com/113406428532094481598/posts/3iPVz43wjvi
How : Post a comment, question or reply

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 Long-Term Paleo. 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: Contrast Bath Technique

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 from Bill Long's great article Road to Recovery : Contrast Baths; and explains the basic technique.

---

Over to Bill :

Fill two tubs, one with hot water and the other with cold water. The temperature of the tubs should be about 55F/13C for the cold and for the hot tub make it as hot as you can handle. Now get into the cold water first and flex your muscles slowly and rotate your joints in small movements as best you can in the tub. Do this for 2 minutes. Then get out of the cold tub, transfer to the hot tub and do the same as before. But for only a time period of 30 seconds. Rotate back and forth for a total of 15 minutes ending in the cold tub. If you do not have access to these big tubs you can always do this at your home.

Takes a little getting used to, but the results are well worth it. Good stuff.

Checking Out : Keyboard Athletes Guide to Pain Relief & Prevention

As a long time (28 years) 'Keyboard Athlete', I'm keen to check this one out. Looks great.
Created by Master Trainer Jen Waak, the Keyboard Athletes Guide to Pain Relief & Prevention is targeted specifically towards office athletes who suffer from neck pain, shoulder pain, back pain, carpal tunnel, computer eyes, and other maladies related to being focused on a screen all day. If your lifestyle is anything like mine, you know how easy it is to fall into the 'tied to your desk' routine.

Although my 'books to read' pile has grown to insane proportions, I suspect this one will quickly make its way to the top. Looks great.

Quick update on the superb Crush! DVD we noted a couple of weeks ago : fantastic.

I'll post up a full review shortly, but suffice to say that Jedd 'Napalm' Johnson's latest DVD is absolutely perfect. If you're ready to take your gripper work seriously, grab a copy of Crush!.

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 :

• Are Protein Shakes Necessary when Following a Paleo or Primal Diet?
  Scott Andrew Bird
  Shortly after the discussion on Nutritional Basics, we took a look at this particular topic over on Google+; and there were some very interesting responses indeed.

  
  

• Straight to the Bar Flickr Group
  Various authors
  I love photography (pics here from the New Zealand trip), and there have been several great photos posted here recently, notably by Roy Scott, Zach Wheeler, Davie Easton and Wild Kiwi. If you haven't already, add some of yours. Love seeing where/how everyone trains and competes.

  
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : Inspiring Movement (2011)

Indeed.

Gymchat 147 - Motivation II

What is motivation? What role does it play in your training, and how can it be improved?
This week we're returning to this fascinating area; looking at things from a number of angles. What it is, how to get it, and how to use it to your advantage.

Helping us explore this fascinating topic is none other than Personal Trainer Roger Lawson. Fantastic.


Details -

Who : Strength-training fans
Topic : Motivation II
When : Wed Dec 7, 9pm EDT (1am UTC)
How : Post a comment, question or reply

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 Nutritional Basics. 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: Setting up Bands for Dumbbell Benching

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 from the Diesel Crew, in the form of a quick video demonstration. How to set up bands for the dumbbell bench press.

---

It's actually fairly straightforward (once you've done it a couple of times). The steps :

1. Create a loop
2. Put a twist in the loop
3. Set a neutral, thumb up hand postion inside the ends of the band
4. Rotate the thumb down as you move the band to a upper to mid back position
5. Maintain band tension as you pick up the bands and throughout the movement

A quick video demonstration :

Good stuff.

Considering : Business Management for the Personal Fitness Trainer

If you've ever thought about running your own gym (or any fitness business for that matter), you might be wondering exactly where to begin.
I'm keen to check out Charles M Ware's upcoming look at this very topic, Business Management for the Personal Fitness Trainer. It's a complex and fascinating area, as Derek certainly noted in the Setting Up a Strength Training Facility twitterchat.

(Incidentally, the books he mentioned are also great sources of information on this topic).

Looks like a good one.


Quick update on the StrongerGrip Loadable Club Set we noted a while ago : I had a great discussion recently on club workouts for beginners. Great way to train.

When it came to the equipment part of the discussion, we both agreed on the loadable clubs from StrongerGrip. 3lb empty and around 8lb loaded up. Beautiful things.

Shortly after the discussion on Nutritional Basics, we took a look at this particular topic over on Google+. There were some very interesting responses indeed; the entire thread's at :

https://plus.google.com/u/0/113406428532094481598/posts/7aoRay2osgj

Swing by, and share your own thoughts. I'd love to hear how everyone else approaches things.

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 :

• Welcome to the Gymchats III : Using Google+
  Scott Andrew Bird
  I love Google+. It's proven to be a great place to share article links & commentary, photos and research from both the fitness and medical worlds. It's also ideal for the Gymchats.

  
  

• The Bearhug Deadlift
  'Unbreakable' Adam Glass
  Adam incorporates some fantastic (and somewhat uncommon) lifts in his training. Here's a great one - the Bearhug Deadlift.

  
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : 720lb Bench Dips

I found myself discussing weighted bench dips with a friend the other day, and he pointed me to this. Good stuff.

Gymchat 146 - Nutritional Basics

It's clear that what you eat plays a huge role in your fitness, health and overall well-being.
No matter how far into your strength-training journey you are though, it's not always apparent just what to do. How much of everything do you need? In what forms? Where from?

Helping us explore this fascinating topic is none other than Personal Trainer Roger Lawson. Fantastic.


Details -

Who : Strength-training fans
Topic : Nutritional Basics
When : Wed Nov 30, 9pm EDT (1am UTC)
How : Post a comment, question or reply

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 Running. 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: Dumbells for the Home Gym - How Heavy Should They Be?

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 from the Gymchat on 'Training at Home', and is part of Jackie 'Hot at Home' Burgmann's description of her own setup. The weight of the dumbbells she owns.

---

From Gymchat 144 - 'Training at Home' :

I usually find my 10rep max weight, then always keep a set of dbs that are one step higher at home. once i've progressed to those with 10reps, I buy another set up, it sits idle for a few months til I need it, but eventually I need it. now that my legs are super strong, I do have some heavy stuff here for legs that I'll never need for arms. but getting a set of adjustables that go super high is probably the best way to ensure you always have a place to progress to.

Watching : Crush!

As I'm sure many of you already know, I'm a huge fan of gripper training. It's highly addictive.

Still, there's a lot more to it than simply grabbing the nearest gripper and squeezing it repeatedly. Whether you're competing or simply doing it to build strength, a spot of instruction goes a long, long way.

I'll post up a full review shortly, but suffice to say that Jedd 'Napalm' Johnson's latest DVD is absolutely perfect. If you're ready to take your gripper work seriously, grab a copy of Crush!.

Brilliant.


Quick update on the StrongerGrip Loadable Club Set we noted a while ago : I had a great discussion recently on club workouts for beginners. Great way to train.

When it came to the equipment part of the discussion, we both agreed on the loadable clubs from StrongerGrip. 3lb empty and around 8lb loaded up. Beautiful things.

I love Google+. It's proven to be a great place to share article links & commentary, photos and research from both the fitness and medical worlds. It's also ideal for the Gymchats.

For those who are new to these conversations, a quick definition : the Gymchats are weekly discussions (currently held on Google+) on a variety of fitness-related topics. Everything from nutrition to competition; if it relates to training, we'll be talking about it.


To give you an idea of what these look like, the most recent Gymchats have been listed below :

Gymchat 145 - Running
Bill Long
Conversation on Wed Nov 23, 9pm EST (2am GMT)

Although I've sampled a number of forms of strength-training, running isn't one of them. Yet.

This week we're taking a look at this enigmatic activity, and finding out just what I'm missing out on. How to train for it and how it helps with other forms of
your training (and overall condition). Fantastic.


Gymchat 144 - Training at Home
Jackie Burgmann
Conversation on Wed Nov 16, 9pm EDT (1am UTC)

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.

This week we're returning to our conversation on Training at Home - equipment & space required, sharing progress and getting feedback. The many ways to make the most of what's available. Fantastic.


Gymchat 143 - Strength Training Over 40
Raymond Ho, interviewed by Kirk Fontaine
Conversation on Wed Nov 9, 9pm EST (2am GMT)

A little over a year ago we first looked at the idea of training longevity; specifically Strength Training Over 40. Time to revisit some of those ideas, from a slightly different angle.

This week we'll be returning to our discussion, looking at the nutritional, recovery, injury and equipment considerations related to training at this age. Everything that will help make sure you're stronger, healthier and in generally better condition in your 40s (and onward) than you are/were in your 20s.


Gymchat 142 - Fitness & Autism
Eric Chessen, interviewed by Kirk Fontaine
Conversation on Wed Nov 2, 9pm EST (2am GMT)

Good afternoon or evening Plussers I will be hosting a gymchat with Eric Chessen of Autismfitness.com who is speaking on autism and fitness. We will be discussing how health and fitness principles are used in helping autistic people. Jump in the discussion to chat and ask questions concerning this issue.
Gymchat 141 - Stretching & Warming Up
Kirk Fontaine, interviewed by Derek Peruo
Conversation on Wed Oct 26, 9pm EST (2am GMT) When you work out, do you warm up at all? Stretch perhaps? Or do you dive straight in? This week we'll be discussing the benefits of warm-ups and stretching - how, and when. Fantastic.
Gymchat 140 - How Do You... III
Everyone
Conversation on Wed Oct 19, 9pm EDT (1am UTC) 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.


Gymchat 139 - Hand Strength II
Lane Hagen
Conversation on Wed Oct 12, 9pm EDT (1am UTC)

I love challenging the hands. Fingertip push-ups, climbers' chins, TTK work and a whole lot more. Good fun.

This week we're continuing our discussion on Hand Strength, focusing on the Grip Training side of things. What it is, why it's important and how to go about it. Fantastic.


Gymchat 138 - Hand Strength
Lane Hagen
Conversation on Wed Oct 5, 9pm EDT (1am UTC)

I love challenging the hands. Fingertip push-ups, climbers' chins, TTK work and a whole lot more. Good fun.

This week we're taking an in-depth look at all aspects of Hand Strength. What it is, why it's important and how to train for it. Fantastic.


Gymchat 137 - Grip, Clubs & Health
Ryan Pitts
Conversation on Wed Sep 28, 9pm EDT (1am UTC)

I'm a huge fan of hand and forearm strengthening. Serious grip training, and all kinds of leverage work.

This week we're taking a look at this superb partnership, particularly when it comes to using equipment such as clubs. Beautiful things.

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 Critical Analysis: Reaction Ball
  Justin Andrushko
  Justin takes a look at the most common reaction ball on the market (the Nike SPARQ eyeReact Ball) - how it works, and how it can help your training.

  
  

• Straight to the Bar Flickr Group
  Various authors
  I love photography (pics here from the New Zealand trip), and there have been several great photos posted here recently (you'll see some of them in the sidebar), notably by Roy Scott, Zach Wheeler, Davie Easton and Wild Kiwi. If you haven't already, add some of yours. Love seeing where/how everyone trains and competes.

  
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : 30lb Swingball

More swingball goodness. Nice one.

Gymchat 146 - Running

Although I've sampled a number of forms of strength-training, running isn't one of them. Yet.
This week we're taking a look at this enigmatic activity, and finding out just what I'm missing out on. How to train for it and how it helps with other forms of your training (and overall condition).

Helping us explore this fascinating topic is none other than Body by Long's Bill Long. Fantastic.


Details -

Who : Strength-training fans
Topic : Running
When : Wed Nov 23, 9pm EDT (1am UTC)
How : Post a comment, question or reply

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 Training at Home. 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: Setting a Gripper

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 from the incredible Jedd 'Napalm' Johnson, and takes the form of a superb video. Enjoy.

---

Incidentally, if you want to learn more techniques like this, check out Jedd's own The Grip Authority.

Fantastic site.

Reading : Hot at Home

There's some great reading here.

Jackie Burgmann's Hot at Home covers several of the topics we discussed in last week's Gymchat (here's the transcript), in a whole lot more detail. I'll post up a full review shortly, but suffice to say, this is well worth checking out.

Fantastic read.


Quick update on the StrongerGrip Loadable Club Set we noted a while ago : I had a great discussion recently on club workouts for beginners. Great way to train.

When it came to the equipment part of the discussion, we both agreed on the loadable clubs from StrongerGrip. 3lb empty and around 8lb loaded up. Beautiful things.

This Week on Straight to the Bar

As I noted last week, I'm currently on vacation in the beautiful New Zealand (back Nov 16). In the meantime, here are a couple of Gems From The Vault :

• 30 Day Challenge : Becoming a Morning Person
  Scott Andrew Bird
  As challenges go, this was certainly a big one. The idea was simple : to find out if it's possible to go from a long-term (40 years) 'night owl', to a morning person in only a month.

  It is.



• Kettlebell, TRX, & Ultimate Sandbag Exercises for Healthy Shoulders and Happier Hamstrings
  Troy Anderson
  This is a fantastic series, looking at some incredibly innovative ways to combine these tools to greatly reduce athletes' injury time. Beautiful.

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : Handstand Obstacle Training

Good stuff.

Gymchat 144 - Training at Home II

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.

This week we're returning to our conversation on Training at Home - the equipment & space required, sharing progress and getting feedback. The many ways to make the most of what's available.

Helping us to navigate this fascinating area is Personal Trainer and author of 'Hot at Home', Jackie Burgmann (aka 'Girlwithnoname'). Fantastic.

Details -

Who : Strength-training fans
Topic : Training at Home II
When : Wed Nov 16, 9pm EDT (1am UTC)
How : Post a comment, question or reply

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 Strength Training Over 40. Some superb ideas in there.

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

This Week on Straight to the Bar

As I noted last week, I'm currently on vacation in the beautiful New Zealand (back Nov 16). In the meantime, here are a couple of Gems From The Vault :

• Thomas Topham : The First Modern Strongman
  Scott Andrew Bird
  A close look at a fascinating 18th century Strongman.




• GripWalking
  Dan Hardisky
  Like your grip work? You'll love this. Great idea.

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : Autumn Training (Parkour)

Nice one.

Gymchat 143 - Strength Training Over 40 : II

A little over a year ago we first looked at the idea of training longevity; specifically Strength Training Over 40. Time to revisit some of those ideas, from a slightly different angle.

This week we'll be returning to our discussion, looking at the nutritional, recovery, injury and equipment considerations related to training at this age. Everything that will help make sure you're stronger, healthier and in generally better condition in your 40s (and onward) than you are/were in your 20s.

Helping us explore this fascinating topic is none other than Zen My Fitness' Raymond Ho. And as I'm still on vacation, this conversation will be moderated by none other than Personal Trainer Kirk Fontaine. Fantastic.


Details -

Who : Strength-training fans
Topic : Strength Training Over 40 : II
When : Wed Nov 9, 9pm EDT (1am UTC)
How : Post a comment, question or reply

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 Gymchat 142 - Fitness & Autism. 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: Improvements in Fitness Trained Autistic Clients

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 use from Eric Chessen, and was part of last week's conversation on Fitness & Autism. Great discussion.

---

From the Fitness & Autism discussion, in response to the question :

What kind of short term and long term improvements do you see in your autistic clients once you start training them?

It depends on the individual, but it is never only physical improvement. That's why I created the PAC Profile, because we're never just looking at physical ability, but adaptive and cognitive abilities as well. In the short-term, I've had athletes begin to really enjoy movement and improve in their gross motor skills, strength, stability, and stamina.

In the long term it becomes a lifestyle, and the athletes begin to embrace movement and fitness.

Good stuff. Whether you know autistic individuals or not, it's great to know what's possible.

I'm on vacation for a few weeks (New Zealand's South Island - I'll be posting plenty of photos shortly after I return); back on November 16th. In the meantime, here are some gems from the archives.
A little over a year ago I posted The Magnificent Seven, a short list of my favourite articles from Straight to the Bar. There have been a number of outstanding pieces since then - accordingly, here's an updated list : the Return of the Magnificent Seven.

Enjoy.

This Week on Straight to the Bar

As I noted last week, I'm currently on vacation in the beautiful New Zealand (back Nov 16). In the meantime, here are a couple of Gems From The Vault :

• Why Conditioning is King
  Dean Coulson
  Conditioning is what is often meant when people talk of 'getting in shape'. Dean explains what it is, how to incorporate it in your training; and above all, why you'll want to. Fantastic.

  
  

• How to Become a Better Armwrestler
  Scott Latella
  There's a lot more than brute strength involved in this wonderful sport. Scott explains.

  
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

Video : Kneeling Jumps into Med Ball Throw -n- Sprint

Very interesting combination.

Gymchat 142 - Fitness & Autism

The ability to dive in and experience almost any aspect of training is something most of us take for granted.

This week we'll be taking a look at the incredible work of Autism Fitness' Eric Chessen, who is certainly well-versed in making a difference in this extremely challenging area. As I'm still on vacation, this interview will be conducted by none other than Personal Trainer Kirk Fontaine. Fantastic.


Details -

Who : Strength-training fans
Topic : Fitness & Autism
When : Wed Nov 2, 9pm EDT (1am UTC)
How : Post a comment, question or reply
URL : TBA (follow Kirk Fontaine for details)

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 Stretching & Warming Up. 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: Why Warm Up?

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 use from Kirk Fontaine, and is a snippet from last week's discussion on Stretching & Warming Up. Was a great one.

---

As part of the , Stretching & Warming Up discussion, in response to a couple of questions on 'Why Warm Up?' :

If you are to participate in exercise the first thing you need to do is warm up. The warm up is important to prepare your mind and body so that you can get the very best out of the exercise. The effect of a warm up on preventing injury is not clear however research does suggest increased muscle temperature decreases the risk of muscle tear. Warming up will :

• Increase your heart rate to give you increased blood flow around the body to the muscles
• Improves oxygen delivery to the muscles
• Stimulates faster muscle contraction
• Improves the joints ability to endure stress.

Good stuff.