Welcome to the Gymchats IV : 137 - 156

posted by Scott Andrew Bird
Filed in : Gymchats (formerly twitterchats)
Tags : Google+

Over the past few months we've had some superb discussions on Google+ : thank you all. It really is fantastic to hear your ideas and techniques on such a wide variety of training topics.
I've outlined the most recent conversations (the weekly Gymchats) below. First though, if you're not sure what they are (and how to take part in one), here's a quick summary :

The Gymchats are a mix of discussion and interview; looking at a different training-related topic each week. To take part, just add a question or comment to the main discussion thread (and the thread is announced in the newsletter, the forums and on Google+ itself - wherever you are, you'll see it).

NB : if you're a professional trainer, coach or athlete - and would like to share your experience with the fantastic audience here - I'd love to hear from you. Just post a comment below, or contact me privately.

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Gymchat 152 - Leg Training

posted by Scott Andrew Bird
Filed in : Gymchats (formerly twitterchats)
Tags : discussion

A quick reminder about this week's gymchat - a discussion on Leg Training. Really looking forward to it.

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When it comes to the lifting of heavy objects, the emphasis is often placed on the upper body. A little chest training, some back work, some work on the arms and perhaps a spot of grip.

And for many people, that's about it.

This week we'll be exploring the oft-overlooked - yet equally important - side of any decent lifting routine : leg training. Much more than just squats (though they're certainly a fantastic place to start), it'll actually provide many more benefits than pure size or strength.

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


Details -

Who : Strength-training fans
Topic : Leg Training
When : Wed Jan 18, 9pm EDT (1am UTC)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/UBF8EyNEato

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.

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Incidentally, to find out the details of upcoming discussions as soon as they're announced, grab the Strength & Fitness Newsletter. Absolutely free.

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Transcript of Gymchat 148 - Training for Football II

posted by Scott Andrew Bird
Filed in : Articles
Tags : google+, gymchats

This was a fantastic discussion, taking a close look at the training required for this wonderful sport. Thanks Justin, appreciated.

For the people who missed the conversation, here's the transcript (as a free PDF) :

Gymchat 148 - Training for Football II

And to find out the details of upcoming discussions, just subscribe to the weekly Strength & Fitness Newsletter. Again, absolutely free.

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Welcome to the Gymchats III : Using Google+

posted by Scott Andrew Bird
Filed in : Articles
Tags : Google+, Gymchats

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.

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Welcome to the Gymchats II : Previous Discussions

posted by Scott Andrew Bird
Filed in : Gymchats (formerly twitterchats)
Tags : Gymchats

For the Gymchats (formerly twitterchats), the move to Google+ has been a fantastic thing. It's now possible to review previous discussions, add a comment or two, search for relevant people and interesting topics to discuss. Absolutely love it.
Here's a quick summary of the discussions we've already held on Google+, and links to each. Feel free to jump in and share your own views. And if you'd like to volunteer to be interviewed in a future discussion, just let me know.

Look forward to hearing from you.

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Welcome to the Gymchats

posted by Scott Andrew Bird
Filed in : Articles
Tags : Gymchats

I love these discussions. They started back in February 2009 as a way to share, debate and learn a wealth of training-related information. In that time we've heard numerous ideas, tips and suggestions; and been pointed to some fascinating sites, apps, podcasts, books and equipment.

Thanks to everyone who's taken part - it really is appreciated.


Still, it always frustrated me a little that there's no easy way to point people to previous discussions. Unless you were there at the time, there wasn't a lot you could do.

Accordingly, we'll be moving these conversations to a platform that makes this sort of thing nice and painless : Google+.

Google+ (or just G+) offers a lot of advantages, both for the people who are there and those that can't make it at the time. Specifically :

• Each post on G+ has a permalink, so you can point people to previous discussions. This is just the same as any other URL, so you'll be able to share it in the usual ways.
• The questions/answers can be as long as you like - no more 140 character restriction. It's still a good idea to keep them reasonably brief (so people can read and absorb them in time), but you're not limited at all.
• Posts and comments can be edited if necessary. If you spot a glaring mistake somewhere (in one of your own points), you can go back and fix it.

And seeing as we're moving to Google, a new name is in order. I'll be running with 'Gymchats', as it isn't too much of a change and makes the subject matter pretty clear. The topics themselves will be exactly the same.

Incidentally, if you haven't used Google+ before and would like an invitation, I have a few left. Otherwise, swing by my profile and add me to one of your circles.

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Upcoming Twitterchats

posted by Scott Andrew Bird
Filed in : Gymchats (formerly twitterchats)
Tags : twitterchats

I absolutely love talking about training, and the twitterchats have proven to be a great way to share ideas. New exercise combinations, DIY equipment, injury prevention and much, much more. Love it.

We've got some great discussions coming up, and if you'd like to be a guest for one, the details are below. First though, a brief description of a twitterchat :

The twitterchats are weekly discussions (held on Twitter, hence the name) on a range of strength-training topics. Quite apart from being fascinating conversations in their own right, they're a lot of fun.


To join in, simply add #sbgym to each of the messages you send. If you set up a search column for 'sbgym' (here's how), you'll be able to see what everyone else is saying.

That's it. Swing on by - we'd love to hear your thoughts.

Upcoming Twitterchats

Over the past couple of years we've covered a range of subjects relating to strength-training & nutrition. Old-time strongman skills, hormones & diet, biphasic sleeping, setting up a gym and so on. Anything and everything that'll help us break PRs and smash our goals.

Over the next month or two, here are just a few of the topics we'll be discussing :

• Sports Injuries
• Buying Second-Hand Equipment
• Strength & Conditioning for Judo
• Training for Beginners
• Myofascial Release

Full details of these discussions will be in the Strength & Fitness Newsletter, as well as in the Straight to the Bar Forums. Really looking forward to them.

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Resources for Twitterchat 106 - Recovery : Improving Monophasic and Biphasic Sleep

posted by Adam Stoffa
Filed in : Gymchats (formerly twitterchats)
Tags : biphasic sleep, recovery, twitterchats

This is a post by the astonishingly creative Adam Stoffa (@SEEAdamTrain) and Straight to the Bar's own Scott Andrew Bird (@scottbird). Resources for Twitterchat 106 - Recovery : Improving Monophasic and Biphasic Sleep.

Sleep is essential for maximizing recovery and improving performance. Scott switched over to biphasic sleep way back in September 2006, whereas Adam has been working hard to maximize the benefits of a single good night's rest. Although their approaches are different, both have found improvements to sleep to be extremely rewarding.

In this week's twitterchat we'll compare and contrast these two forms of recovery work. The benefits of each approach, how to do it and what impact it has (a very positive one) on your training. Really looking forward to it.

NB : if you'd like to join us, the details of how (and of 'what this is') are here :

Twitterchat 106 - Recovery : Improving Monophasic and Biphasic Sleep

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Must Have Tools and Equipment for the Field Sport Athlete

posted by Troy Anderson
Filed in : Gymchats (formerly twitterchats)
Tags : AFL, conditioning, diet, kettlebells, recovery, twitterchat, twitterchats

This is an accompaniment to Twitterchat 97 - Training for Football : AFL. Enjoy.
I thought I would share a few items that I have used for myself and my footy athletes to keep them strong and as injury free as possible.

Some cost a couple bucks and some cost nothing. Nonetheless they are all hyper valuable items that have definitely made a huge impact upon my playing career.

If you have been playing for any period of time you'll usually have run into a
handful of problems and below are the tools that I have used to fix most of these.

Problems :

-- Separated Shoulders
-- Pulled Torn Hamstrings
-- Osetisis Pubis
-- Cramping
-- Back Pain Irritation
-- Grand Final Level Performance

TRX -- absolutely awesome tool for rehabbing shoulders and building critical upper back strength; also has great value for advanced core workouts, single leg strengthening, and stretching/opening up hips and shoulder joints.

Ultimate Sandbag -- these are the absolute best tool for building full body strength and fitness; especially when it comes to developing unilateral strength, power, and anaerobic endurance with a microscopic learning curve.

I would recommend athletes have a strength pack.

Training Video --

Kettlebell(s) -- the kettlebell has probably made the biggest difference in my playing career and longevity.

I used to constantly pull/tear hamstring muscles after implementing a steady diet of swings and single leg RDLs - these injuries have basically disappeared. Also great tools for doing non-foot impact conditioning as well as when used with get-up drills great loaded mobility for athlete. I personally get my kettlebells now from Christian's Fitness Factory - really great product and price with great service and people to back it. I would recommend athletes have 1 heavy kettlebell 24-32kg and 2 light kettlebells 12-16kg.

Vibram 5 Fingers Shoes -- I have just added these in the last year or so and nothing has more quickly 'activated' on turned on my posterior chain (this muscle that make your run fast, cut sharper, harder to tackle, and kick further) you can do all the soft tissue and mobility work in the work and nothing works faster than these to turn that stuff on.

Celtic Sea Salt + BCAA Powder + Glyco-Charge/Waxy Maize -- this the ultimate cramping cure we play in very hot weather (sometimes up to 110F) and cramping is very common. When I put this concoction into play I never cramp and I usually have more than enough 'go'. Plus with the waxy maize as opposed to other sugars it is very easy on the GI tract.

Tens Unit -- whether it is a bad back or dicey shoulders or hamstrings, I happen to have had all 3, these little units are the best and will aid recovery very quickly when used with a lot of ice. I have more than once recovered a moderately pulled hamstring using one of these units and ice to well enough to play levels very quickly.

LaCrosse & Golf Ball -- they aren't very sexy and if you don't have enough cash to pay for very regular sports massage you need these two little items, with as much running as is done in footy and other field sports the soft tissue of the feet and legs need some TLC. I have spent hours on these units and there always seems to be some more work to be done. The hidden bonus here is that you gain a new level of body awareness.

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Troy M Anderson

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Twitterchat 15 : Pinch Grip Training

posted by Bill 'Body By Long' Long
Filed in : Gymchats (formerly twitterchats)

In this week's twitterchat we're discussing the many forms of pinch grip training - the equipment, techniques and competitions.

The twitterchat will be an open forum, moderated by Straight to the Bar's Scott Bird (@scottbird) and Body by Long's Bill Long (@bill_long1); both of whom have been training grip for nearly as long as they can remember.

First up a quick definition. What is a pinch grip?

A pinch grip is where an object is held by the thumb pushing towards the fingers (think of carrying a book or newspaper by your side). As Alfred pointed out, it's the thumb that does a lot of the work.

The width of this grip is broken into narrow and wide pinching. All other things being equal, a wide pinch grip is more difficult for the majority of people.

A few examples of pinch gripping :

• Blob work (video)
• Plate pinching (video)
• Hub lifts (video)
• Anvil lifting
• Narrow pinching using a coin or steel washer (video)
• Finger walking with a sledge hammer (video)
• Jumper cable pinching

Equipment

• SSE Pinch Plate (video)
• IronMind Hub (video)
• Mouse (video)
• Sledgehammer
• Anvil

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Today's Twitterchat on Pinch Grip Training

posted by Bill 'Body By Long' Long
Filed in : Gymchats (formerly twitterchats)
Tags : grip, twitterchats

Thanks to everyone who joined in today's twitterchat with Body by Long's Bill Long (@bill_long1). It really was a fascinating discussion on the many types of pinch training.

A few highlights :

• 'some indirect methods include plate curls, anvil pinch lifts, plate pinch lifts, finger walking using a sledge hammer and many more'


• 'pinch lifting will help you lift more weight in the long run'


• 'how would someone who's just getting into grip strength start?'


• 'I don't have a TTK but use some jumper cables with rubber bands on them for direct thumb work'


• 'pinch lifting has carried over in my lifting by increasing my clean and press, deadlifts, bench an more ..got to hold the bar tight.'


• 'you can make a blockweight if you don't have a blob for the same type of movements'

Overall it was a great discussion. As there were a number of questions we didn't get to, the discussion will be continued in a few weeks (date to be confirmed).

In the meantime, here's a bit more information (and video) on the many things we discussed :

• Definitions, and general introduction to pinch training
• Training with Block Weights
• An Introduction to Blobs
• Ryan Johnson's 6 Dime Pinch
• Fattening up bars

Next week we'll be continuing the discussion on shoulder injuries and rehab with The Rotater's Chris Melton. See you there.

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