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 discussing the various ways to connect with your trainer (or client, depending on which side of the fence you sit) when you're not actually in the same physical location. Join us for Online Training II.

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If you're a strength coach or personal trainer, do you offer any online services as part of your training? If you're an athlete, have you ever used any; or would you like to find out a little more about them?

We first looked at this topic a little over a year ago, following a discussion on Setting Up a Strength Training Facility. If you're a personal trainer or strength coach, this is an ideal opportunity to discuss the pros and cons of offering online services.

Everything from custom program design to teleseminars and video training.

And if you're curious about online training from the other side of the fence (as the client), this is a great chance to find out a little more. Helping us do just that is Renaissance Fitness' Derek Peruo. Fantastic.

And if you've just joined us on Google+, welcome. Join us on April 11th, 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 :

• Happy Easter - Now Eat the Whole Damn Egg!
  Maik Wiedenbach
  The value of eating both the yolk and the white.

  
  

• A Word of Advice for Training
  Justin Andrushko
  The importance of fundamentals.

  
  

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 : Training for the Reverse Muscle-up (aka 'Elevator')

Over to Jim Bathurst, who's currently training for a particularly challenging movement. The Reverse Muscle-Up.

Nice one.

Gymchat 164 - Online Training II

If you're a strength coach or personal trainer, do you offer any online services as part of your training? If you're an athlete, have you ever used any; or would you like to find out a little more about them?

We first looked at this topic a little over a year ago, following a discussion on Setting Up a Strength Training Facility. No matter which side of the fence you're on (trainer or athlete), this is an ideal opportunity to discuss the pros and cons of online services.

Everything from custom program design to teleseminars and video training.

Helping us navigate this fascinating topic is Renaissance Fitness' Derek Peruo. Fantastic.


Details -

Who Renaissance Fitness' Derek Peruo
Topic : Online Training II
When : Wed Apr 11, 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/212QTHfqoCi

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.

Tip of the Week: A Routine for Neck-Training Beginners

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 a dose of neck training. Using a neck harness, a fitness ball, bodyweight exercises and so on. There are certainly more than a few ways to do it.

This tip comes to us from the recent Gymchat on the topic, and is a routine aimed at complete neck-training beginners who are looking to get started on this wonderful journey. Over to Andrew Nalepa.

Good news for anyone who is beginning neck training, "you" are pretty much all you need. I like Mike Bruce's beginner program on Straight to the Bar, but another really simple beginner program is this :

Lay on your back on the floor, or on your bed, and just raise your head, curling your chin to your upper chest, as many times as you can. Then lay on your stomach, and raise your chin to the ceiling as many times as possible. Then lay on your side and curl your ear toward your shoulder as many times as you can, and then lay on your other side and do the same thing.

Many people who have never done any neck training have difficulty just laying on their back and curling just their head 20 times. It is a really simple starting point just using gravity. To progress, you could do more reps, do more sets, or start holding a book to your head as you do your repetitions.

NB : if you like the sound of this and want to further explore the wonderful world of neck training, check out the free guide here. The exercises, equipment and techniques you'll need.

Checking Out : Convict Conditioning II

If you read the original Convict Conditioning, you know you're in for a treat. This time it's all about the Bodyweight Squat.

And as this one comprises both an instructional DVD and book, it's certainly comprehensive. To give you an idea of what's contained within, here's a snippet from the Dragon Door site :

Filmed entirely - and so appropriately - on "The Rock", Wade's Convict Conditioning Ultimate Bodyweight Squat Course explodes out of the cellblock to teach you in absolute detail how to progress from the ease of a simple shoulderstand squat--to the stunning "1-in-10,000" achievement of the prison-style one-leg squat. Ten progressive steps guide you to pushup mastery.

Sounds great.

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Review : MuscleTech NeuroCore

Over on the blog this week, Derek reviewed the MuscleTech NeuroCore pre-workout supplement.

It's intense stuff.

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.

Over the past week or so I have gotten into a groove of watching youtube videos of strength and conditioning coaches training their athletes. One thing that has come to my attention is that in this day and age of training with all the "innovative training" and "functional training" methods out on the market today, it has really taken away from the fundamental development of athletes. What I mean by this is that trainers have outfitted their gyms with all these new training tools/fancy toys that supposedly give them an advantage over the competitors.

However, I see these tools becoming the standard to training which is extremely concerning for me considering that the use of these tools takes away from building a solid foundation of movement and strength.

If you are unsure about what I am writing about I will give you an example; the use of sleds, parachutes and other resistance running or even accelerated running tools on the market today should NOT be used on athletes that still need to learn how to run! You do not need anything but space to teach an athlete how to run properly, and even run an effective training session that will have excellent results. The truth is, only a very small percentage of people become 'experts' in movement (running, lateral movement, etc) and until someone becomes an expert the growth, development, and improvement of an athlete's running mechanics can and will improve immensely with just the training without the use of any tools.

"My god, I feel like I can take on the universe right now!"

I was standing in the middle of the gym, water bottle in hand, my shirt drenched in sweat. I had just finished an 80 minute-long upper body workout and was shaking uncontrollably from all the hard work.

If you had asked me then to join you for another workout, I would have said yes.

That's because right before my workout, I took a heaping scoopful of MuscleTech NeuroCore, and that is what made all the difference!

My friends over at eVitamins.com sent me a bottle of this magic powder to use and review; and let me tell you: this pre-workout stimulant is more than just a fancy cup of coffee! In fact, it takes coffee to a whole new level with the addition of beta-alanine to buffer lactic acid, L-citruline to increase nitric oxide, creatine to increase strength, and geranium extract to fire up your nervous system.

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 :

• What is the Best Time to Workout?
  Maik Wiedenbach
  When do you work out, and what do you consume before/during/afterward?

  
  

• Looking At : Apr 1, 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 : Bulgarian Bag Screaming Eagle Seated Step

Here's a look at a rather unusual exercise - the superbly named Screaming Eagle Seated Step. Note that it's a lot tougher than he makes it look.

Good fun.

btw, although he's using a Bulgarian Bag in the video, this exercise works well with a lot of things. Experiment.

Gymchat 163 - Belts, Wraps & Straps II

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 : if you're thinking to yourself 'didn't we just cover this topic a couple of weeks ago?', yes we did. However, as several people contacted me afterwards and explained they were experiencing connection problems at the time, we've decided to revisit this one. Really looking forward to hearing everyone's ideas.


Details -

Who : Olympic athlete, personal trainer and nutritionist Maik Wiedenbach
Topic : Belts, Wraps & Straps II
When : Wed Apr 4, 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/9e53QLypmor

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 Neck Training. 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 Straight to the Bar Guide to Neck Training

If last week's gymchat got you into the mood to try a little neck training, you'll definitely want to check out the latest addition to the Straight to the Bar Guides. Complete with many of the resources we noted during the discussion, it's a great introduction to this somewhat unusual area of training.

Love it.

Tip of the Week: Speedbag Punch 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.

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The humble speedbag is a fantastic tool. When it comes to the right way to use it, there's no better place to discuss technique than the incredible Speed Bag Forum.

Amazing place.

This tip comes to us from SBF's own Alan Kahn, and looks at a couple of the basic techniques (leading up to a front + side punch combination). Good stuff.

Checking Out : 15 Years of RMAX

This month, RMAX has been around for an incredible 15 years. Not bad at all.

To celebrate, they're currently offering some pretty healthy discounts on the various equipment, training and packages they sell. If you're considering buying a clubbell or two, now's the time.


Just head on over to the store, pick-up anything you like, and use one of the coupon codes pictured above (there's also a larger version on the site) when you check out. That's all there is to it.

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.

I love a dose of neck work. Not only is it incredibly functional (more on that in a minute), a solid yoke looks downright impressive.

First though, a quick definition :

To a tailor measuring you up for a shirt (OK, imagine you're getting married or something; you can't wear t-shirts ALL the time), the yoke refers to the section from one shoulder to the other. Not around the back, but up and over the top. Bigger neck = bigger measurement.

To anyone who loves the iron, the yoke is simply the collection of muscles that sits around the neck and makes it look as though you're permanently wearing one of those inflatable travel pillows. Those muscles help protect your neck from all sorts of damage (which is why you'll often see footballers, wrestlers and MMA athletes working them seriously).


For a slightly more anatomical look at things, the yoke consists of :

Traps (Trapezius)

If the first exercise that came to mind when you read the word 'yoke' was the humble shrug, join the club. Although there are many ways to hit the traps, the shrug is at the top of the list for a good reason - it works.

The traps help with several movements of your arms above your head (picture the movement of a pull-up, for starters). The top shelf always gets a little harder to reach after a solid deadlift day.

Rear Delts (Posterior Deltoids)

These are simply the muscles at the back of the shoulders, and help to raise your arms behind you (think of a rear lateral raise).

Neck (Several muscles, all designed to rotate and tilt your head in various directions)

There are several muscles involved, but they have a common purpose : to help protect the cervical spine. And rotating/tilting the head of course.

If you're a combat athlete, a strong neck will make it more difficult to knock you down (and greatly increase your options if you find yourself on the ground). If you're involved in contact sports such as Rugby, it'll help protect your head when you slam into an opponent. If you're involved in high-speed motorsports (as a driver or rider), you've no doubt felt the physical strain as you take each corner. A strong neck will help reduce that.

In short, a strong neck is a great thing to have.

The Equipment

First let me point out that you can strengthen your neck without any equipment at all. The bodyweight exercises are just fine.

Still, if you want to make things a little more interesting, here are the types of neck-training gear available :

The Neck Harness : this is a great piece of gear.

As Andrew mentioned in the Gymchat :

I love the neck harness. I have one of my own. It is a devise that is like a dip belt for your head. It allows you to strap weight to hang from a chain underneath your chin. I use it by strapping up the weight, getting myself into "deadlift position" and then curling my head back against gravity and the weight.

If you have a partner, you can lay down on a dumbbell bench, with your head hanging off one end, and have someone strap the weight up behind your head and do curls that way.

I have a 50# kettlebell by my bed, with my harness right beside it, and sometimes, if I haven't trained that day, and I won't the next, I'll strap it up and do neck extensions for reps.

Where to get them : online at places like Amazon, and offline at high-end fitness and sporting-goods stores.

Plate-loading Neck Helmet : I first saw these in the form of PDA's infamous 'Spartacus' , and they're essentially just a helmet with a loading pin on top. Load it up (with a modest weight, it's all you'll probably need), and perform the usual array of neck movements.

Where to get them : online at places like eBay and Craigslist. Alternatively, these make a fantastic DIY project.

An exercise ball (sometimes known as a Swiss ball, Fitness ball or Stability ball) : This is one of my own favourites, because it provides a good level of control and is close to being one of those 'anywhere, anytime' forms of training.

To see how you can use an exercise ball for neck work, take a look at the Will Heffernan video below.

Where to get them : online at places like Amazon, and offline at various fitness and sporting-goods stores. Be sure to look for terms like 'commercial grade' or 'anti-burst'.

The 4-way Neck Machine : This is a great machine, albeit a little expensive. The picture at right will give you an idea of how it operates; the primary advantage is the ability to determine the resistance accurately, making it possible to plan a precise routine.

Where to get them : online from places like Amazon, eBay or Craigslist, and offline at high-end fitness and sporting-goods stores.

The Exercises

Whether you're using your own bodyweight (or perhaps that of a training partner), or resistance in the form of something like a weight plate or kettlebell, these various technique videos will show you the basics :

• Neck Bridge Progression
  First up, a staple of wrestlers everywhere - the bridge. Also shown are some very interesting ways to kick it up a notch.
  
• Neck Strengthening with an Exercise Ball
  Grab the fitness ball - it's the extremely creative Will Heffernan.
  
• The Neck Harness
  There are several ways to use a neck harness (the basic technique is shown in the video below), including the somewhat unusual pulling a van approach. However you use it, it's a great piece of gear.

  NB : Siegmund Klein also performs some very interesting neck harness exercises in his 'Super Physique' Course.



• Jaw Lifting : What, Why and How
  Finally, a spot of jaw lifting. Although you may not think of this as a neck exercise, let me assure you that it is. Fantastic.
  
  

Of course, there are many, many more. For a little variety in your neck workouts, check out articles like A Little Yoke Work : 10 Exercises for a Bigger Neck. Good fun.

A Routine for Neck-Training Beginners

If you're just entering the world of neck training, welcome. As I mentioned above, you don't actually need any equipment (though it's great if you do).

Let's dive in.

The basics are actually pretty simple. Here's a routine that Andrew suggested in the Gymchat, and Mike 'The Machine' Bruce also advises a similar routine in his videos :

Good news for anyone who is beginning neck training, "you" are pretty much all you need. I like Mike Bruce's beginner program on Straight to the Bar, but another really simple beginner program is this:

Lay on your back on the floor, or on your bed, and just raise your head, curling your chin to your upper chest, as many times as you can. Then lay on your stomach, and raise your chin to the ceiling as many times as possible. Then lay on your side and curl your ear toward your shoulder as many times as you can, and then lay on your other side and do the same thing.

Many people who have never done any neck training have difficulty just laying on their back and curling just their head 20 times. It is a really simple starting point just using gravity. To progress, you could do more reps, do more sets, or start holding a book to your head as you do your repetitions.

Good stuff.

Where to find out more

A number of these devices have been reviewed on this site, as well as on the forums and on Google+. Of these, my own favourites are :

• Gymchat 162 - Neck Training II (part I)
  How, why and where. Fantastic discussion.
• Books such as Kelso's Shrug Book and Bruce Lee's The Art of Expressing the Human Body.
  Superb.
• GripWalking
  Think of a grip-focused Farmer's Walk. Dan explains.
• Weighted Climbers' Chins
  These are not only challenging and extremely fun, they'll do more for your upper back than you'd believe. Superb.
• Momentum
  Sometimes it's all about the weight on the bar.
• Simple Neck Mobility Exercises
  In addition to the strengthening is a general focus on neck health (actually, that applies to any area of your training). John Sifferman takes a look at some simple neck mobility exercises that will help with exactly that.

There's also an incredible array of articles and videos on this site. Use the search box at the top of each page, or get in touch directly.

Final thought on neck training

I think Bruce Lee said it best in an interview on Hong Kong's TVB :

If a man has a strong neck, he probably is a man of power.

Whatever the reason, a strong neck is a fantastic thing to have.

Quick reminder : in this week's Gymchat we'll be discussing the various ways to get your yoke on (and why you might just want to) - in Neck Training II. Superb.

See you there.

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There's nothing quite like having a strong neck. And if you're a martial artist, rugby player or Formula One driver; you'll understand just why.

This week I'd like to return to this wonderful form of training (we first looked at it almost 3 years ago now, in Twitterchat 27) - what it involves, who it applies to, how to get started and a whole lot more. Helping us explore this fascinating topic is none other than combat athlete Andrew Nalepa. Fantastic.

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