101 “Silver Strength Bullets” to Build Strength & Burn Fat Fast

101 “Silver Strength Bullets” to Build Strength & Burn Fat Fast

“Silver Strength Bullets” are my weekly shortlist of quick, actionable bullets to get you stronger, leaner, and performing at a higher level. I send them to my private members-area via email every Friday morning. And over the past few months I’ve compiled a fistful of my best Silver Strength Bullets into one place (here!) and laid them out for you as neatly as possible. There are 101 — because my marketer friend, David, told me odd numbers are catchy. I don’t know if that’s true (I’m no marketer) but I did put a buttload (?) of time and effort into these — and they work very well — so I hope you enjoy them enough to plop a couple in your back pocket and save ’em for later. Listen. As you’ll see, I’m not trying to sell you anything. These are free, a gift from me to you, because what I want to do — all I want to do — is give you clear, practical, and effective strategies to help you achieve your goals (whatever they may be). Cool? Cool. Here’s your 101 Silver Strength Bullets. And, should you want it, HERE is a free copy of The Metabolic Blueprint — a comphrensive workout manual with 101 of my best metabolic strength workouts for faster fat loss. Enjoy! -J 101 Silver Strength Bullets! 1…There’s no such thing as “too much” rear delt work. You can literally train them every day (with varying volumes and intensities) and your shoulders will get stronger, healthier, and more defined. The Bent Over Rear Delt Raise is my go-to exercise for them. 2…Eating fat doesn’t make you fat. The main driver of fat loss is total calories in vs. calories out. I actually...
New Deadlift Drill for Advanced Lifters: Cable Lumbar Extensions

New Deadlift Drill for Advanced Lifters: Cable Lumbar Extensions

Before the internet shits itself because I’m rounding my back, this drill is not for beginner lifters or general fitness enthusiasts. The risk:reward just isn’t worth it for them and, realistically, they have much more important things to develop (core strength and control, hamstring & glute strength, blah blah blah). That being said, if you’re an advanced deadlifter trying to take your deadlift towards the elite end of the spectrum, this exercise will give you a tremendous advantage. Because — and I explain this in the video — most lifters actively avoid any exercise that trains their back in lumbar flexion. That’s a mistake. Because if you’ve ever missed a deadlift or grinded through near max weight, you know just as well as I do your back is probably going to round. Sometimes a little. Sometimes a lot. Either way, actively avoiding low back flexion in your training (as an elite lifter, not a general fitness enthusiast) isn’t doing you any favors. And, in my opinion, you’re a lot less likely to hurt yourself (and a lot more likely to lift heavier weight) by strategically training your lower back in its weakest position.  Some will agree. Many will disagree (I’m wicked excited to see the comments section!). Regardless, I hope you find this video helpful and, as always, if you have any questions or comments post ’em below. New Deadlift Drill for Advanced Lifters: Cable Lumbar Extensions Watch the whole video — don’t skip around! Have You Read The Deadlift Bible? (It’s Free) Downloaded and read by nearly 10,000 lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an...
The MOST Common Deadlift Mistake Women Make (And How to Fix It)

The MOST Common Deadlift Mistake Women Make (And How to Fix It)

I chose this as the feature picture — not because she has good technique — but because she’s making the same deadlift mistake I outline in today’s video.  She’s actually making several mistakes (shoulders way too far back, hips too low, forgot to put on clothes before going to the gym, etc) but those are topics for a different day. Today we’re focusing on one mistake. A big one. Arguably the most common deadlifting mistake I see among women — even advanced — lifters. I’ll explain everything in the video so make sure you watch it from start to finish (don’t skip around or I promise you’ll miss a big piece of the puzzle) but this mistake, if not addressed, will dramatically increase your risk of lower back pain/injury and definitively keep you from hitting big personal records.  It’s a simple fix in theory but, practically, it’s harder to ‘stick.’ So pay attention. Listen closely. And watch the video the whole way through.  If you have any questions post ’em in the comments section and I’ll get back to you as soon as possible. The MOST Common Deadlift Mistake Women Make (And How to Fix It)  Have You Read The Deadlift Bible? (It’s Free)   Downloaded and read by nearly 10,000 lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manual outlining optimal deadlift technique, progressions, programming, and more.   CLICK HERE TO DOWNLOAD YOUR FREE DEADLIFT BIBLE              ...
Deadlift Technique 101: Tackling the Most Common Mistake

Deadlift Technique 101: Tackling the Most Common Mistake

Deadlift Technique 101: Tackling the Most Common Mistake Is deadlifting 2x, 3x, or even 4x your body weight a long-term goal you’d like to hit within the next year? Are you ever nervous you’re going to hurt your back on the next rep? Do you feel like your deadlift technique is pretty solid but you could probably lift more with one or two small tweaks? Do you love deadlifting so much you spend all week thinking about how awesome your next deadlift workout is going to be? Not you? THIS workout might be worth a shot. If it does sound like you, pay attention and watch the short video below because I’m going to show you one of the most common deadlift mistakes most lifters don’t even realize they’re making. Spoiler Alert: it has NOTHING to do with your set-up or how you initiate the lift. Have You Read The Deadlift Bible? (It’s Free) Downloaded and read by nearly 10,000 lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manual outlining optimal deadlift technique, progressions, programming, and more. CLICK HERE TO DOWNLOAD YOUR FREE DEADLIFT BIBLE          ...
Constructing the Ultimate Deadlift Workout: Your 3 Step Guide

Constructing the Ultimate Deadlift Workout: Your 3 Step Guide

I’m not going to waste your time or mine rehashing the benefits of deadlifting and why you should do it. If you’re reading this you already know the deadlift is arguably the single best exercise for building strength, power, and lean, hard muscle while burning a mountain of calories, decreasing body fat, and improving performance. If you want a complete (and free) guide to deadlifting technique, progressions, variations, and benefits go HERE. If you want to learn my 3-step system for constructing the ultimate deadlift workout pay close attention and don’t let your mind wander because this short article will show you exactly what to do. Who the Hell am I? My name is Jordan Syatt — nice to meet you — and I’m one of the few people in the world who can honestly say I’ve deadlifted 4x my body weight. You can watch me do it (530lbs at a body weight of 130lbs) HERE. I’m a small guy at 5’4″ and only 130lbs but I’ve never subscribed to the whole “bigger is stronger” mentality that impregnates the world of powerlifting. “Big Isn’t Strong. Strong is Strong.”   I’ve competed in the 132lb weight class for the past 6-years and in that time frame built my deadlift from a max of 250lbs to 535lbs. In March of 2012 I hit my first ever 3x body weight deadlift (405lbs at a body weight of 132lbs) and now I use that same weight for speed work.  I tell you all of this not to impress you but to impress upon you that I’m not some half-baked keyboard jockey sitting in a bean bag chair in my mom’s basement making shit up to...
Female Powerlifters: 5 Reasons Every Woman Should Try Powerlifting

Female Powerlifters: 5 Reasons Every Woman Should Try Powerlifting

To celebrate the launch of the free 30-Day Powerlifting for Fat Loss Challenge, I’m excited to share today’s guest post written by my friend, client, and badass female powerlifter, Emily. We started working together just over 7-months ago and in that time frame Emily has completely transformed her body, strength, and mind. In her article, Emily offers phenomenal insight into the world of powerlifting, female powerlifters, and why every woman should try powerlifting at some point in their life. Enjoy! -J If you told me a few years ago that I would be competing in a powerlifting competition, I would have laughed in your face.  I was an avid weightlifter and I loved feeling strong and setting new personal records in the gym, but the concept of prioritizing strength gains in my training would have seemed like too much of a sacrifice. I just wanted to look good, be healthy, and feel like a badass on occasion… surely my well-rounded training plan was ideal for accomplishing these goals, right? I mean, sure.  It worked fine.  Here I am back in 2011. I was doing a lot of spinning, road biking and upper body strength training at the time and I was perfectly happy with (and even proud of) the way I looked. At some point, though, I got tired of going to the gym day after day just for the sake of maintaining my physique.  Shouldn’t all the hard work I was putting in amount to something more? I thought so. I needed a way to channel my passion. Enter: powerlifting! I had been starting to see that a lot of physique-focused and recreational...
Barbell Complex Madness: 3 New Fat Burning, Muscle Building Barbell Complexes

Barbell Complex Madness: 3 New Fat Burning, Muscle Building Barbell Complexes

If you keep up with my training on Instagram (#AlwaysOptimal), you’ve recently seen me experimenting with different training methods including emphasized eccentrics, constant tension sets, and a variety of barbell complex variations.  While each methodology encompasses its own unique set of benefits, today I’m excited to share with you 3 of my personal favorite barbell complex variations and outline how you can incorporate them into your individual training programs to use them most advantageously.  Barbell Complex Madness: 3 New Fat Burning, Muscle Building Barbell Complexes   Barbell Complex #1: Front Squat to Reverse Lunge Complex “Quad dominant” is a popular fitness industry buzz-phrase that, unfortunately, leads coaches to believe we should only strengthen the posterior chain (hamstrings, glutes, etc) and never directly train the quads.  I say malarky. Of course, strengthening the glutes, hamstrings, and entire posterior chain is important for a variety of reasons…but neglecting the quads is a surefire way to sabotage your strength and overall performance.  In fact, it wasn’t until I started making my quads a priority that my squat radically increased and I finally raw squatted 3x my bodyweight. Not to mention, strong quads improve a variety of athletic movements like, oh I don’t know…sprinting? Enter: The Front Squat to Reverse Lunge Complex The Front Squat to Reverse Lunge Complex is simultaneously one of the most brutal and effective drills for improving lower body strength and performance. Getting the best of both worlds in bi-lateral and uni-lateral training, this particular complex is one of my personal favorites for improving squat performance as it absolutely destroys your quads and glutes while forcing you to maintain an upright torso throughout the entire drill. Barbell Complex #2: Alternating Unilateral to Bilateral RDL Complex As if RDL’s...
4 of The Worst Deadlift Mistakes You Could Ever Make

4 of The Worst Deadlift Mistakes You Could Ever Make

Having pulled 4x my bodyweight (530lbs at BW of 132lbs) and coached numerous lifters to 2-3x bodyweight deadlifts, I like to think I know a little bit about deadlifting. And while deadlift articles are now unfortunately a dime a dozen, this is not your standard deadlift article. So rather than talk about why Deadlifting is awesome or tell you to maintain a neutral spine for 87,453rd time, I’m going to outline 4 deadlift mistakes you’ve probably never considered. Some of the most commonly overlooked deadlift mistakes I see made on a daily basis, each of the brief videos below will show you exactly what you’re doing wrong and, more importantly, precisely how to fix it. In no particular order of importance, here are 4 of The Worst Deadlift Mistakes You Could Ever Make.   Deadlift Mistake #1: Bouncing the Bar Off the Floor Remember, for every action there is an equal and opposite reaction.  Specific to the deadlift, every time the bar hits the floor, the floor is returning the exact same amount of force directly into the bar.  So if you aren’t letting the bar come to a complete stop in between reps and are initiating the lift from a bounce, you’re essentially lifting less weight off the floor and missing numerous benefits. Your Takeaway: If you want to reap all the benefits of a full range of motion (ROM) deadlift, let the bar come to a complete stop in between repetitions. Notably, if you find you’re weakest off the floor and lockout is relatively easy, you need to let the bar come to a complete stop because bouncing the bar is never going to help you get...
Master the Deadlift with 4 Video Deadlift Tutorials and An Entire Manual…FREE!

Master the Deadlift with 4 Video Deadlift Tutorials and An Entire Manual…FREE!

Learn How to Master the Deadlift For FREE! From World Record Powerlifter, Jordan Syatt, In His Brand New Resource The Deadlift Bible     Hey there!   As a world record powerlifter and 4x bodyweight deadlifter, I get a lot of questions pertaining to the deadlift.    And considering I’ve spent the vast majority of my life training, coaching, competing, and helping others get stronger…I decided to write The Deadlift Bible to answer the most commonly misunderstood components of Deadlifting. Q: Have you ever wondered how to find the best deadlift technique for you?   Q: Are you tired of playing guessing games and ready to learn the right way to train and progress the deadlift?   Q: Are you ready to learn the truth about deadlifting and how to get as strong as humanly possible?   If you answered “yes” to just one of these questions then YOU are the exact person for whom I wrote my brand new and FREE training manual: The Deadlift Bible – The World’s Best Deadlift Manual for a Stronger, Safer, & Explosive Deadlift.   Inside I outline everything you need to know to master the deadlift. The Deadlift Bible Includes > 4 video tutorials demonstrating perfect technique for my top 4 deadlift variations   > Explicit programming instructions outlining exactly how to progress from beginner to advanced variations   > Unbiased overviews of my top 4 deadlift variations including the pro’s and con’s of each as well as how to incorporate them into your training program   > My personal favorite deadlift coaching cues that I’ve used with extraordinary success with both myself and my clients   The Deadlift Bible BONUS CHAPTERS Include > An in-depth video tutorial teaching you exactly...
3 Uncommon Deadlift Tips That Also Happen to Be Highly Effective

3 Uncommon Deadlift Tips That Also Happen to Be Highly Effective

This isn’t your standard deadlift article. I’m not going to tell you why deadlifting is awesome and I’m definitely not going to reiterate the same rehashed “deadlift tips” you’ve read in every fitness blog over the past 10-years. Instead, by the end of this article you’re going to learn 3 uncommon, albeit highly effective, deadlift tips that most people have never even considered.  And as a Powerlifting record holder with a 4x body weight deadlift under my belt, I can personally guarantee you these deadlift tips will help you increase your deadlift. Ready to get started? Let’s do this. 3 Absurd Deadlift Tips That Also Happen to Be Highly Effective 1) Quit Thinking About Your Lats Seriously. Quit thinking about your lats. And quit thinking about every other other muscle group as well. I know this is the exact opposite of what every internet expert has ever said so allow me to explain. But First Read This… Thinking about your muscles, how they function, and how you are supposed to use them effectively is a great tool for beginner lifters to understand proper technique. It helps them ingrain the right movement patterns before they start handling near maximal loads. So thinking about your muscles isn’t inherently bad. To the contrary, it does have utility and can help many lifters especially at the beginning of training.  However… As you progress into more of an advanced lifter, thinking about your muscles is a waste of time. Not only that, it may actually impede your performance. See, research has noticed that actively thinking about the effect of your movement (an external focus) will lead to drastically improved performance when compared to thinking about the...