David Barr

Blame Canada

2010-02-27T01:17:26Z

Even though there's a toque-wearing, (possibly drunk on Sleeman's) hockey stick-wielding beaver on my passport, I've always had a difficult time not thinking of myself as somewhat-American. It's just too hard to ignore a cultural Juggernaut when nearly all of its media is shared with us hosers up North. [although I realize that culture is largely shared world-wide, this wasn't the case when my identity originally developed].

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Canada has a tradition of Olympic hockey disappointment, largely because because anything other than a Gold is National embarrassment. Hell, after the loss to Hasek in Nagano, the Federal Government (!) got involved by devising a "WTF??" committee. And the 7th place finish during the last Olympics was so bad that I quickly fled, seeking asylum in California. I haven't been back since.

Maybe after this weekend, I'll have a reason to return.

Note: Congratulations to the women's teams!

My (New) Favorite Training Tool

2010-02-03T03:05:28Z

Of all the heavy lifting I do around here, the most satisfying is taking the latest gear through its paces and bringing you the results. On tap for today is a classic gym toy that's been rejiggered for a time-crunched population.

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I was immediately struck by its similarity to the traditional cast iron bells. I didn't expect this high-tech version to feel the same (at all), but in spite of its differences, it too made me feel as though I could wrestle Zangief. This is critical because it's one thing to create an updated KB, but without that distinct feel, all the ingenuity in the world won't make someone swing it.

The main advantage is the fact that one KettleBlock replaces 8 regular KB's and it's a lot cheaper, too. Changing the weight is ridiculously easy, which is especially helpful when you're time restricted (and perhaps somewhat masochistic -EDT anyone?).
It also helps you to curse in Russian.

For now, I'll keep manhandling my KettleBlock, along with every other piece of equipment that comes my way.

Until next time,
Raise The Barr!

"Your Body Sucks"

2010-01-19T21:30:42Z

I had my suspicions, but it was still a little disconcerting. Walking the Vegas strip with two guys following closely behind me, not even trying to hide the fact that they were completely engrossed in my posterior body movement.

Such is the life of a performance biomechanist, and the gentlemen in question were Editorial Assistant Alan Gurler, and colleague Bryan Kavanah. As it turned out, they couldn't stop analyzing my "intense" gait and the numerous physical problems it might portend. This was my first glimpse of the genius that was Gurler, and in honor of his last week at Weider, I'd like to share a few of things he's taught me -they've literally changed my life.

]]> 1) "Your shoulders suck."

This was probably his first assessment, well before any rigorous examination. Based on his ambiguity, I had to enquire as to whether he meant mobility, strength, stability, etc. His reply:
"Everything. They just suck."

Although he'd never actually say those words to anyone, his point was clear. He showed me several exercises to work on each aspect, and for the first time in years I'm benching without pain. For specifics, be sure to check out John Izzo's incredible 7-Phase shoulder article, Edited by Gurler.

2) "Your core sucks."

Alan was the first to discover that I had a strength imbalance in my core, which would not only limit my lifts, it could potentially lead to back issues. Isometric Bird Dogs were the initial prescription, followed by more dynamic movements as my strength and core coordination improved.

3) "Your knee sucks."

Years after a partial ACL tear, my knee still didn't feel stable at all. A quick lateral step test, and the shocked look from Gurler (when I nearly fell over), was all I needed. Lateral mobility work ensued and my knee hasn't bothered me since. Hell, I even climbed in and out of the Grand Canyon without the slightest hint of problems.

Together, his help has changed my life.

Alan will be missed around the office, but I'm reminded that we'll all be more productive without his ability to engage anyone in lengthy (fascinating) conversation. That and the fact that he's hanging out in Europe for the next year.

With that in mind, I'd like to close with a heartfelt quote from John Cleese: "Good riddance to him, the freeloading bastard! I hope he fries."

What Do You Deserve?

2010-01-06T20:18:32Z

It's a valid question that seems to be absent from most people's personal philosophy (although perhaps I'm looking for it in a place that doesn't exist). This, evidenced by the ubiquitous sense of entitlement I find ravaging the 'day to day', comes to light in the most horrific of manners around the dawn of the New Year. Literally overnight, hedonistic indulgence turns to an almost monastic level discipline -the transient nature of which is only surpassed in magnitude by its impotence.

]]> Next up, excuses and other forms of self-delusion manifest from our psychological safety net. After all, personal responsibility is far too demanding when we can blame everyone, and everything, else. Just relax and back into the warm embrace of obliviousness.

But this doesn't have to be you. You can be different. You can be one of the strong who overcome the lame excuses and self-deception.

1) Start by joining a like-minded community. The support you'll find here is invaluable, not to mention the occasional, and often much-needed, kick in the ass.

2) Don't listen to those who fail. Their "advice" may seem innocuous, but listen to Ackbar (see image above).

3) Understand that you're making a lifestyle change. This isn't short term improvement, after which you should settle back into mediocrity.

4) As always, Raise The Barr!

A Case of the Monday's :(

2009-12-07T21:26:07Z

It's an uncharacteristically horrible day in Southern California and when combined with the Winter blues, it can make for a depressing combo. Given that many people are already Vitamin D deficient, in spite of higher than normal intakes, the lack of sun exposure can do a number on your energy levels -and from there your gym time.

After speaking with our Assistant Editor last week, it became clear that far too many people are unaware of their poor Vitamin D status, or the need for additional supplementation during the winter. Compounding this problem is the poor intake of healthy fats -again, especially important during the winter.

Increasing both Vit D and DHA intake can make an otherwise horrible season feel like unicorn magic. Well, not magic per se, but certainly better than a four month case of the Mondays.

Now where's that printer...?

Practical Application:

Vitamin D: 1500-3000 IU/d
DHA: 1g/d

Weekly Hate Mail

2009-11-25T19:51:31Z

There are times when people don't agree with what's written, and that's fine (in fact I quite encourage dissent), but what's interesting is the emotional reaction that often accompanies this disagreement. Here's but one (edited) example for your enjoyment (answer below).

FAQ: Your [sic] wrong. Everyone knows that you don't need carbs, but you say that they're good. Stop trying to make everyone fat.

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A. I'll save the epistemological discussion for the end, and simply address the idea that carbs make you fat. Although it's well established that excess carb intake can lead to fat gain, this doesn't suggest that all carbohydrate intake does so. In fact, the article specifically deals with this issue by suggesting that you tailor your carb intake to your level of depletion.

It's unfortunate that you respond to both carbs, and apparently my article, so poorly. Have you considered that each may simply be a consequence of consuming this nutrient in a suboptimal manner? Somewhat paradoxically, by following the plan as outlined, you may improve your mood and mental state, which could help you assess and interpret information better. And of course, your training too.

Quick Tip: if you're very low carb, you can try adding a small bolus of dextrose before training and then maintain blood sugar throughout with a sports drink. The results are noticeable within 15 minutes. This is what some of the fitness models do on set.

Philosophically Speaking

As for the brief epistemological mention; your "question" exemplifies the flaw that occurs when belief is mistaken for knowledge. I'll refrain from further detail and simply leave you to reflect on that, as well as this parting quote:

"Don't take refuge in the false security of consensus."
-Christopher Hitchens

Until next time, Raise The Barr!

Recovery Supplements FAQ

2009-11-04T21:14:28Z

FAQ: Hey Barr, I liked the Recovery Supplements article, but can't I just get my EFA's from flax oil?

A. Flax oil is a great way to increase the amount of good fat in your diet, but it's not ideal for getting the specific EFA you're after. Called DHA, the production of this key fat requires several biochemical steps, and they're not all efficient. So for every gram of omega-3's you're getting, there's not a direct 100% conversion to DHA. Worse yet, this conversion process is even less efficient in males, meaning that you're getting even less bang for your buck.

Fortunately DHA is a pretty hot nutrient these days and it's being added to just about everything you can think of (including recovery supplements). Better still, much of this is algal-derived, making it perfect for vegetarians and those who are concerned about potential marine-based contaminants.

That said, don't throw away your flax oil; it's still an excellent source of good fat, especially for those on high Calorie, or low carb, diets.

Thanks for the question,and until next time, Raise The Barr!

The Greatest Of All Time

2009-10-12T18:22:49Z

A fifteen years ago this week, film was revolutionized. Pulp Fiction graced the Silver Screen with its snappy banter and wicked humor, forever changing the way people saw the world. Although this may seem melodramatic, I was one of those people that the film affected so greatly. No longer was a movie simply entertainment; it was an experience.

Although I was only 17 at the time, the brilliance before me sparked my love of film, and in doing so, unveiled an entirely new perspective. Sure it didn't start off as anything other than a great movie, but what was different about this was that I found myself reflecting on it the next day. And the day after, and so on. Nothing had affected me like this before, and although it took me a while to realize it, I was viewing the world through a slightly different lens.

Here are a few standouts:

-Although this film had incredible performance after incredible performance, to this day I feel like Eric Stoltz stole the show with his faux empathy, and ultimately humorous ineptitude. "No, you don't gotta f*cking stab her three times!"

-The Jimmy Situation, from tampon towel to post-hose towel off, is still my favorite. "This is some f*cked up, repugnant sh*it!"

-Harvey Keitel was the most badass, as Mr. White became Mr. Cool (complete with NSX!).

-"Aw man, I shot Marvin in the face." is the best reaction to any catastrophic accident in the history of the world.

-Marsellus inadvertently shooting the woman in the leg still makes me laugh, no matter how inappropriate it may be.

-At the time of my initial viewing I had no idea what "818" meant, but now it makes me smirk every time I give someone my phone number.

I gotta get outta here... I could do this all day.

Video: Exercises for Bad Drivers

2009-09-21T19:16:30Z

Bridging The Gap, The M&F Way

2009-09-11T22:23:57Z

I was going through the National Strength and Conditioning Association (NSCA) site the other day when something jumped out at me. Looking at the sponsors, a group to which M&F now belongs, it seemed as though many of them had been inadvertently covered in our videos.

For example, I covered Keiser performance in a recent video on Power Training.

There's an entire series of vids that were done at a local Perform Better seminar (and there are still many to come).

Lastly, just today I added a video covering Dartfish, giving a quick sample of some of the things you can do with this incredible technology.

It seems as though we're all single-minded in trying to help improve performance and body composition, which makes it a great community to be a part of. With that in mind, be sure to check out our expanding video library for everything you need to help you reach your goals.

Raise your expectations. Raise The Barr!

Fire Walking In LA

2009-08-30T22:39:22Z

You know those times when the wind shifts and the campfire smoke blows directly into your face? That's what I was met with as I left the house this morning to walk the dogs. Worse yet, in addition to the choking stench, there was a visible haze. It was just hanging there unmoving, as though the world had stopped.

The Los Angeles wildfires were indeed here.

Considering the natural requirements of the animals, I had no choice to continue on the walk, fully laden X-Vest and all. The internal monologue inculcated "breathe through your nose" -patently counterintuitive given that I'd soon be in very close contact with feces. [The "scent" of which was exacerbated by last nights consumption of an entire bucket of dog treats]

Fortunately there was a nice breeze. No, scratch that. The breeze sucked. It was actually HOT. There's something quite disturbing about hot wind (insert flatulence joke). On a warm day, a cool breeze offers respite, and at the very worst, adds to the biting cold of the Canadian winter. But hot wind is just... wrong.

Whatever the details, there will be no outdoor training today. And as the prescient song goes: Nobody Walks in LA.

Raise The Barr!

Munny On My Mind

2009-08-21T19:51:43Z

I dig Asian ladies. A LOT.

Better still, I even have a special place in my heart for those of
Half-Asian descent (hell, I married such a Vixen). But one thing I've never
understood is the fascination with Olivia Munn. Granted she's reasonably
attractive, but she doesn't have the same oomph-factor of a traditional
Asian women, and she seems to barely qualify on the Official Edgemeont Scale
of HAPA-hotness.

But recently I saw a couple of vids of her show, and
now I get it. The thing is, she's just really cool. This has a particular
appeal to many, and once again, partially explains my attraction to Mrs.
Barr. Although she won't be jumping into a giant pie while wearing a vinyl
maid uniform like Olivia did ... Huh. I totally lost my train of thought. I
think I was going to criticize the G.I. Joe movie for not casting Munn as
the Baroness (for which she was seemingly made), but for now I'll just
leave you with this paradigm-shifting clip.

Raise The Barr!

5 Lessons From District 9

2009-08-18T00:25:09Z

1) Parents will bring their kids to anything. It doesn't matter if they're 5-6 years old and the scary 2-hour movie starts at 11:30PM. Numerous warnings fell on deaf ears.

2) Humans are jerks, even to helpless aliens. If you're thinking "it's just fiction" you're missing the point.

3) Although the movie was rife with apartheid parallels, there was something more subversive about the masses of drones. A social commentary on the dearth of critical thought perhaps?

4) CGI is becoming flawless. I've never used the word "flawless" to describe effects before, but this was ridiculously well done.

5) People can stink in public and be completely comfortable with it. WTF?

www.D-9.com

Man's Best Friend or Greatest Weakness

2009-08-07T20:15:48Z

In order to be the best that you can be, one must develop a clear understanding of personal strengths and weakness. From there, it's simply a matter of optimizing strengths and mitigating the weaknesses. But what happens when someone doesn't want to change their weakness. This is just like an addiction ("I can quit anytime I want"), and it's exactly how I feel about dogs.

I don't just think that they're cool -it's much worse than that. I turn into a giddy idiot with the mentality of a 4-year old. They just make me laugh, even when they're not doing anything. It's quite absurd.

Although I traditionally like bigger dogs (eg. boxers and mastiffs), I married into a family of two little guys. People are a little surprised by this when I show them pictures (yes, I have pictures of them), but I couldn't love them any more.

But really, how could you NOT love someone who gets this happy for the simple privilege of sitting on your lap?

Raise The Barr!

Learning to Perform Better

2009-08-03T22:37:27Z

"The whole problem with the world is that fools and fanatics are always so certain of themselves, and wiser people so full of doubts."
-Bertrand Russell

One of the greatest things about learning is that it often seems to show how ignorant we truly are. This weekend, at the Perform Better Summit in Long Beach CA, was a perfect example of this. The focus was form and function, which is something I know a thing or two about. Then again, after this weekend I'm beginning to question how much I actually know.

The talks were incredible, and in spite of my obsession with the human body for the last decade and a half, every pearl dropped from the experts seemed to be something new. A novel way of looking at the body, an intriguing application of biomechanics, or a new concept regarding movement. It was truly impressive.

As a result, there are four video interviews with BIG coaches coming to M&F online. Stay tuned and keep learning!

Stated differently,
Raise The Barr!