Strength & Fitness Newsletter

What's This?

The Strength & Fitness Newsletter is a weekly email newsletter which summarises the things added to Straight to the Bar (as well as a few gems from the archives). Absolutely free.

btw, I’d love to hear your feedback – both on the individual items and the newsletters themselves. Drop a comment below the relevant issue, or swing by Twitter ( I’m @scottbird ).

 

cheers,

Scott

Podcasts

I listen to an ever-changing pool of podcasts, discussing the many aspects of training and nutrition possible. Most recently :
FoundMyFitness (Dr Matthew Walker on Sleep)

Over to you. Any you’d recommend?

Strength Training on Instagram

It’s fair to say that we’ve checked out quite a few images over the years – on Flickr & Smugmug in particular.

A friend of mine just pointed me to Chris Stanciu ‘s Instagram feed, which contains a great mix of nutrition and workout images :

instagram.com/officialgainsthetics.

Twitter Lists

I use Twitter for a number of things, as I’m sure everyone else here does. To talk about strength training, nutrition and many other topics. Works well.

To make this a little easier – and so people can dive right in to the topics that interest them – I use Twitter’s ‘List functionality quite a bit. There’s a full list of them here :

https://twitter.com/scottbird/lists

Whatever you’re in to, it’s all there.

NB : the above lists are always being fine-tuned. If you know of someone who tweets regularly about a particular subject and should be on one of them, let me know.

Other (Daily) Newsletters You Might Like

Finally, for a daily dose of tangentially-related information – check out the following. All are compiled daily, and cover the following topics :

Electric Cars in Australia (great way to help tackle air-pollution)
Leave It In The Ground (tackling air-pollution from a slightly different angle)
Better Sleep Nightly (my favourite form of recovery)

And yes, they’re absolutely free.

Ferocious Fitness (Phil Ross, Marty Gallagher)

Remember this? Great book. Ferocious Fitness:A Fighter’sProven Action Planto Develop Blazing Power, Animalistic Strength and Killer Conditioning is a distillation of Phil Ross’ trainingwisdom, in the form of a superbly comprehensive book.

We took a look at the digital version recently, and you’ll be pleased to know that the paperback version is now available. Definitely worthy of a place on the fitness shelf.

Phil Ross’ Ferocious Fitness.

NB : There’s a full list of all the equipment/books/videos we recommend over in the SttB Strength Store. Dive in.

Monday, 18 Aug 2014

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 :

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’re keen to do more writing in 2014 and would like to submit your own piece for Straight to the Bar, here’s how.


Video : How To Squat

Over to the incredible Alan Thrall.



Gymchats 254 – TBA

Mystery Guest

Mystery Guest.

As Josh is currently on-the-road (his Instagram feed will give you an idea of what he’s getting up to), we’re rescheduling the next couple of discussions. New details shortly.
In the meantime, take a look at some of the previous episodes of the show – there’s a full list here. And if you’ve got any questions or comments on the various topics discussed, we’d love to hear them. Just leave a note below the video.

Previously : In Gymchat 253 we discussed Improving Recovery & Performance (with New Warrior Training Systems’ Sincere Hogan and Personal Trainer and Strength Athlete Josh Hewett). Great conversation.
If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

Tip of the Week: Nails – Converting Imperial to Metric

Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there’s always a way to improve what you’re doing.


150mm (6

150mm (6″) Nails.

When it comes to incredibly enjoyable ways to train, bending things is certainly high on the list. I love wandering around hardware stores in any case, and always seem to end up in the ‘nails and fasteners‘ area.
Love it.


The first time I did that however (well, the first time after Jedd suggested I try a little nail-bending), I was in for a bit of a shock. The days of Imperial -> Metric conversion charts were gone, and the nail sizes were all noted in millimetres.
If – like me – you’re looking to go the other way (I learnt a number of core concepts from friends in the US, and Imperial measurements were everywhere), the following might help. From the article Nails : Converting Imperial to Metric, a couple of tables that may come in handy :

Nail Shank Gauges
Gauge sizes Decimal inches Decimal Millimeters
18 .049 1.24
16 .065 1.65
15 .072 1.83
14 .083 2.10
13 .095 2.41
12 .109 2.76
11 .120 3.04
10 .134 3.40
9 .148 3.76
8 .165 4.19
7 .175 4.44
6 .203 5.15
4 .238 6.04
Nail Lengths
Nail Penny sizes In fractions of inches In millimetres
2d 1 25.4
3d 1 ¼ 31.8
4d 1 ½ 38.1
5d 1 ¾ 44.5
6d 2 50.8
7d 2 ¼ 57.2
8d 2 3/8 or 2
½
60.3 or 63.5
9d 2 ¾ 69.9
10d 3 76.2
12d 3 ¼ 82.5
16d 3 ½ 88.9
20d 4 101.6
30d 4 ½ 114.3
40d 5 127.0
60d 6 152.4
70d 7 177.8
80d 8 203.2
90d 9 228.6
100d 10 254.0

Enjoy.

Re-Reading : UnThinkable

Fantastic book.
UnThinkable is Scott Rigsby‘s autobiography; and perhaps the most inspirational story you’ll ever hear.
If you don’t know Scott, part of the book’s description on Amazon will give you a good idea :

After losing both of his legs in a car accident at age 18, Scott Rigsby battled his way back from depression and addiction to achieve the unthinkable–become the first double-leg amputee ever to cross the finish line in the sporting world’s most gruelling and prestigious competition, the Ironman Triathlon. Scott has since become an inspiration to hundreds of thousands of physically challenged and able-bodied athletes the world over. Unthinkable documents Scott’s remarkable journey.

It’s an incredibly inspirational book. Definitely one to check out.


Quick update on the Hip Thruster we mentioned recently – fantastic thing.
Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

Exercise of the Week : Four Corners Drill



There are some great exercises in this clip – particularly the deceptively simple Four Corners Drill at the start. Nice one.


Incidentally, if you’d like to get in touch regarding this or any other aspect of strength, you can contact me here. Look forward to hearing from you.

New Guide : The Straight to the Bar Guide to Fat Loss

We’ve received some fantastic feedback following Vic Magary‘s Gymchats on Fat Loss, cheers. Greatly appreciated.
If fat loss is one of your own fitness goals, and you haven’t yet watched the discussions, you’ll find them all here. I’ve also added several other fat loss resources we’ve noted over the years – all of them highly recommended. Dive in.


Straight to the Bar Strength Calendar

Taking part in, helping out with or going to watch an upcoming strength competition?
Tell us about it.

Kettlebell Exercise Demonstrations & Tutorials

Pavel Tsatsouline with Flamebell

We’ve looked at a lot of kettlebell exercises and variations over the years – in the form of tips, tutorials and demonstrations.
Where do you find them all? Right here – a complete list of Kettlebell Exercise Demonstrations & Tutorials.
Enjoy.

A Daily Dose

Straight to the Bar Daily

Love this stuff? Same here. If you’re looking for a daily dose of strength-training goodness, grab the Straight to the Bar Daily.
Absolutely free.

Giving

If you’ve been training for a while, gradually cleaning up your diet, no doubt you’ve experienced the amazing power of transformation. It’s a tremendous feeling.
If you’re ready to give someone else a hand to transform their own lives – through education, sharing equipment, financial help – take a look at the full list of organisations on the Giving page. Cheers.