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...
How to Do a Backflip: How I Learned (And So Can You) to Do a Backflip in Less Than 20-Minutes

How to Do a Backflip: How I Learned (And So Can You) to Do a Backflip in Less Than 20-Minutes

I always wanted to learn how to do a backflip. Ever since I was a little shit munchkin I thought learning to do a backflip would pretty much be the coolest thing in the entire world. But I think it’s safe to assume everyone would love to learn how to do a backflip. I mean, who wouldn’t want to be able to randomly bust out a sweet backflip whenever you felt like rendering every man and woman within a 3-block radius sexually attracted to the very essence of your being? Right? Exactly. Well, after a decade of weight lifting and 5-years of competitive powerlifting, I finally learned how to do a backflip. The best part? I learned how to do it in less than 20-minutes. In the remainder of this article I’m going to show you exactly how I learned the backflip and why I was able to learn it in such a short period of time. By the end of this piece you will have a much better understanding of the backflip and exactly what steps you need to take in order to learn it as quickly as possible.  Enjoy! -J My First Backflip Before I get into specifics, here’s a video of me doing my first backflip alongside a ridiculously strong and sexy girl (who also happens to be my girlfriend), Garrett. Garrett’s a gymnast. Like…a really, really good gymnast. And when I found out she could do a backflip, well, let’s just say I got pretty jealous. Fortunately, she’s a great coach and promised she’d teach me how to do it. So one Sunday Garrett and I were headed to the facility I coach at (AMP Fitness) when she mentioned she could start teaching me how to backflip before we started...
Powerlifting Meet Recap: My 4x Bodyweight Deadlift and What’s Next for Syatt Fitness

Powerlifting Meet Recap: My 4x Bodyweight Deadlift and What’s Next for Syatt Fitness

Ever since I was 18-years old it’s been my goal to hit a 4x bodyweight deadlift.  At that time I could barely deadlift 225lbs (not even 2x my bodyweight) but I quickly became obsessed with my 4x bodyweight deadlift goal and spent the better part of the next 5-years doing everything I could to achieve it. Finally, in March of 2012, I hit my first 3x BW deadlift: 402.5lbs at a BW of 132lbs Until that pull, a 4x bodyweight deadlift seemed like a far-fetched dream. A monstrous and most likely unattainable feat of strength. Not anymore. As soon as I deadlifted 3x my bodyweight I knew I was going to pull 4x. It was just a matter of time. And patience. A lot of patience. Fast forward almost 3-years to this past Saturday, January 24th, 2015, and I’m excited to announce that I finally achieved my goal. At a bodyweight of 130lbs, I deadlifted 530lbs for my first ever 4x bodyweight deadlift.  It was an extraordinary meet and I couldn’t possibly be any happier with my overall performance so below I’ve provided the play-by-play meet recap, ending with my 4x bodyweight deadlift.  Squat 380lbs (2.9x BW) Lifting in the Raw Classic division (sans knee wraps), this was an all-time personal record. During this past training cycle I ended up with some nagging hip pain and only squatted 1x/week for the last 8-weeks leading up to the meet. Despite the less than optimal training conditions, I’m very happy I was able to set a new personal record and move 1-step closer to a 3x BW squat. Moving forward I plan to squat 3x my...
My Road to a 4x Bodyweight Deadlift: Episode 30

My Road to a 4x Bodyweight Deadlift: Episode 30

My Training Log Week 9, Day 2: Max Effort Bench Today was so-so. Not bad but definitely not amazing. Bench form is starting to feel tighter and smooth again (I switched my foot position closer together and further back) which is helping a lot but it’s not improving as quickly as I’d like. To be honest, I’m probably just getting greedy. My Deadlift is improving rapidly (that’s what I’m focusing on…hence the name of this series) so I just need to stop complaining and take everything in stride. 1) Bench: 4 x 2 @215lbs 2) Pause Bench Press: 3 x 5 @ 185lbs 3) Barbell Bent Over Row: 4 x 6 at 155lbs 4a) Weighted Pull-Up: 3 x 10 +20lbs 4b) Pause Weighted Push-Up: 3 x 10 +45lbs World Record Strength! Sign Up & I’ll Send Your 3 FREE World Record Strength Training Manuals Directly to Your Inbox Name: Email: We respect your email...
My Road to a 4x Bodyweight Deadlift: Episode 29

My Road to a 4x Bodyweight Deadlift: Episode 29

My Training Log Week 9, Day 1: Max Effort Squat & Deadlift Great day. Hit a huge Sumo Deadlift personal record (530lbs x 2 from 4″ mats) and then kept my accessory work pretty light. Overall, I’m feeling good and very happy with how my lifts are progressing. 1) Sumo Deadlifts off 4″ Mats: 4 x 2 @530lbs 2) Front Loaded Barbell Step-Ups: 4 x 8/leg @ 95lbs 3a) Banded Hip Extensions: 3 x 15 3b) Double KB Rack Squat: 3 x 12 @24kg World Record Strength! Sign Up & I’ll Send Your 3 FREE World Record Strength Training Manuals Directly to Your Inbox Name: Email: We respect your email...
My Road to a 4x Bodyweight Deadlift: Episode 28

My Road to a 4x Bodyweight Deadlift: Episode 28

My Training Log Week 8, Day 4: Dynamic Effort Bench Press By and large today was a good session. Increased weight on the speed bench by 10lbs and it still felt pretty smooth and fast. I’ll go up another 10lbs next week. All the accessory work felt great as well, and by the end of the workout my upper back and lats were completely smoked. 1) Speed Bench: 9 x 3 @175lbs 2) Pause Bench Press: 3 x 6 @ 185lbs 3) Dumbbell Row: 4 x 8/arm at 80lbs 4a) TRX Inverted Row: 3 x 10 4b) Pause DB Bench: 3 x 10 @50lbs World Record Strength! Sign Up & I’ll Send Your 3 FREE World Record Strength Training Manuals Directly to Your Inbox Name: Email: We respect your email...
My Road to a 4x Bodyweight Deadlift: Episode 27

My Road to a 4x Bodyweight Deadlift: Episode 27

  My Training Log Week 8, Day 3: Dynamic Effort Lower Body Great day. As you know, my hip has been bothering which has kept me from doing any bilateral squatting for the past 5-weeks. I’ve been doing some corrective work and it’s been feeling better so I decided to try some high box squats and they felt fantastic. No pain. No discomfort. And I felt surprisingly strong. All great things. 1) High Box Squat: 1 x 4 @ 315lbs I planned to work up to 1 top (heavy) set of 4 reps before going into speed squats but I decided to nix speed squats altogether. I figured there was no reason to keep squatting and possibly aggravate the hip on my first day back – especially after such an encouraging set of heavy squats – so I called it there and moved on to speed deadlifts.  2) Speed Deadlifts vs. Bands: 7 x 2 @ 275lbs Felt great. Conventional is in no way, shape, or form my favorite lift but it unquestionably helps to build my sumo strength so I’m happy to train it every now and again. 3a) Front Loaded Bulgarian Split Squats: 3 x 8/leg @ 155lbs I hate these. Love ’em and hate ’em. So sore already. 3b) Barbell Hip Thrust: 3 x 12 @ 295lbs World Record Strength! Sign Up & I’ll Send Your 3 FREE World Record Strength Training Manuals Directly to Your Inbox Name: Email: We respect your email...
My Road to a 4x Bodyweight Deadlift: Episode 26

My Road to a 4x Bodyweight Deadlift: Episode 26

My Training Log Week 8, Day 2: Max Effort Bench Press Overall a good day. Nothing spectacular but nothing I’m disappointed with either. Just a good, standard training day. 1) Bench Press: 3 x 3 @ 215lbs These actually felt relatively easy which was great. Happy to get some quality reps in at this weight. 2) Pause Bench Press: 3 x 5 @ 185lbs 3) Bent Over Row: 4 x 6 @ 145lbs 4a) Weighted Push-Up with Pause on Chest: 3 x 10 +45lbs A lot of people ask me how I do weighted push-ups if there isn’t someone there to put the weight on my back. Here’s your answer. 4b) TRX Wide Row: 3 x 12 My camera battery died before I could record a set of these so I’m just using this video from a previous training session. World Record Strength! Sign Up & I’ll Send Your 3 FREE World Record Strength Training Manuals Directly to Your Inbox Name: Email: We respect your email...
My Road to a 4x Bodyweight Deadlift: Episode 25

My Road to a 4x Bodyweight Deadlift: Episode 25

My Training Log Week 8, Day 1: Max Effort Lower Body Amazing day. Hit a huge all-time PR sumo deadlift (515 x 3 from 4″ mats) and overall just felt really, really strong.  Big confidence boost of a training session and couldn’t be happier with my current rate of progress. 1) 4″ Plate Raised Sumo Deadlift: 3 x 3 @ 515lbs Here’s the big personal record. I’ve actually never held more than 500lbs in my hands so to hit 515lbs for 3 easy reps was an incredible feeling. Over the next few months I’ll progressively lower the mats until I’m pulling from the floor. If all goes as planned, I’ll be able to do this weight using a full range of motion at the end of 12-weeks. 2) Front Loaded Barbell Step-Up: 3 x 6/leg @ 135lbs Still not able to squat because my hips are bothering me so I stuck with Front Loaded Step-Ups. Phenomenal drill and absolutely destroyed my quads, glutes, and abdominals. HERE is my instructional video on how to perform the perfect step-up. 3) Barbell Hip Thrust: 3 x 12 @ 275lbs 3b) Superman Push-Up: 3 x 10  World Record Strength! Sign Up & I’ll Send Your 3 FREE World Record Strength Training Manuals Directly to Your Inbox Name: Email: We respect your email...
My Road to a 4x Bodyweight Deadlift: Episode 24

My Road to a 4x Bodyweight Deadlift: Episode 24

My Training Log Week 7, Day 4: Dynamic Effort Bench Press Today was great. I haven’t done Dynamic Effort (speed) bench press in about 10-weeks so I was wicked excited to get back into it. I’ve neglected it because I wanted to spend more time focusing on hypertrophy but now I’m ready to start including speed work into my routine again. It’s actually pretty crazy. If there’s one thing that’s helped my bench improve over the years I think it’s the relatively high volume that I get from my Dynamic Effort bench press sessions. We’ll see how it helps over the next 12-weeks. 1) Speed Bench: 9 x 3 @ 165 I did 9 total sets but didn’t film them all because you get the gist of it pretty quickly. The goal here is to move as fast as possible while maintaining perfect form. I think I’m moving around too much on the bench but, otherwise, I’m happy with how it felt. 2) Pause Bench Press: 3 x 6 @ 185 Surprisingly easy. I’m judging my bench progress by my strength in this specific variation and it’s progressively improved every single week. Very happy with how this is coming along. 3) Deadstop DB Row: 4 x 8/arm @ 80lbs 4a) TRX High Row: 3 x 12 Brutal drill. I wouldn’t use it with my general population clients or those with shoulder injuries, but it’s an extraordinary upper back move for those that can tolerate it.  4b) Seated DB HCOP: 3 x 15 @ 25lbs Gotta get that pump, right? World Record Strength! Sign Up & I’ll Send Your 3 FREE World...