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...
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...
The Single-Leg Hip Thrust: 3 Critical Mistakes You Never Want to Make

The Single-Leg Hip Thrust: 3 Critical Mistakes You Never Want to Make

The single-leg hip thrust is one of the few drills I put in nearly every one of my online coaching clients training programs. Why? Because the single-leg hip thrust will help you get better at pretty much everything. Want to increase your deadlift strength? Do the single-leg hip thrust. Want to shape your glutes? Do the single-leg hip thrust. Want to add $1000/month to your income? I don’t know if it’ll help but doing the single-leg hip thrust definitely won’t hurt. Take my online coaching client, Kelly, for example. Kelly and I started working together in my online coaching program about 6-months ago and she’s completely re-shaped her glutes, burned a ton of fat off her frame, and dramatically increased her strength. We’ve used a bunch of strategies to help her along the way, but the single-leg hip thrust (plus all of its variations) has been a staple in her training programs and a major contributor to her success. To help you better understand the single-leg hip thrust and how to get the most bang for your buck, I filmed the short video below outlining 3 of the most common single-leg hip thrust mistakes. The Single-Leg Hip Thrust: 3 Critical Mistakes You Never Want to Make Single-Leg Hip Thrust Mistake #1: Pushing Off Your Elbows One of the most common technique mistakes I see on a regular basis, you never want to push off your elbows during the single-leg hip thrust. Without going into mind numbing detail, when you push through your elbows the load is transferred away from your hips which keeps your glutes from doing the work and reduces the effectiveness of the drill. In other words, pushing off your...
The RKC Plank is Massively Overrated: Try This Brand New Plank Variation to Blast Your Core

The RKC Plank is Massively Overrated: Try This Brand New Plank Variation to Blast Your Core

The RKC Plank gets a whole lot of lovin’ among personal trainers and not for bad reason. It’s an effective drill that can dramatically increase anterior core (AKA your abs) activation while simultaneously teaching you how to create total body tension. But… The RKC Plank is Overrated There, I said it. The RKC Plank is a massively overrated exercise especially for intermediate to advanced lifters. While the RKC Plank can be good for beginners, as a lifter progresses in strength the RKC plank becomes increasingly useless. To help you better understand why the RKC Plank isn’t all it’s cracked up to be, I filmed the short video below explaining the RKC Plank as well as a brand new plank variation of my own creation which is far more effective (and brutal on the abs). The RKC Plank is Massively Overrated Try This Brand New Plank Variation to Blast Your Core The RKC Plank: A Brief Re-Cap Without going into mind numbingly boring detail, the RKC plank purposefully forces you to generate as much tension as possible throughout your entire body from your toes all the way to your fists. And while this can be useful in some circumstances, in this instance when you generate tension throughout your entire body, you rely less on your core muscles to stabilize your torso and more on the stability you’ve created elsewhere throughout your body. While this isn’t inherently a bad thing, the goal of a plank is to strengthen your core muscles to resist lumbar hyperextension (i.e. overarching your lower back) – not to increase muscular activation simply for the sake of increasing muscular activation.  Granted, muscular activation is a very important component to consider when designing a training...
Training to Muscle Failure: 5 Hacks for Serious Lifters

Training to Muscle Failure: 5 Hacks for Serious Lifters

Think back to the first time you ever lifted weights. What did you do? You probably walked up to a dumbbell rack, picked up the heaviest weight you could hold, and performed some exercise movement–heck, any exercise movement–to the best of your ability. Rep after rep after rep. And you did so until you could no longer move the weight. Then you rested—probably until you felt fresh again—and repeated. Sometimes, a little naivety and simplicity is a good thing. But that simplicity is also why so many people are frustrated by what they do in the gym. Beyond the exercises you perform and the frequency with which you train, most people don’t know how hard to push on any given set. They don’t know how to build muscle. And they don’t know how to build strength. What they do know how to do is just perform exercises. It’s the reason why “training to muscle failure” is one of the most highly debated topics in the fitness industry and, truth be told, it’s extremely misunderstood. I’ve spent enough time studying the topic to know that there’s no simple answer. Some people swear that taking every set to failure is the secret to success while others insist it’s a recipe for guaranteed injury and “overtraining.” Is training to muscle failure good or bad? Right or wrong? Will it help you achieve your goals or will it devastate your body and ruin your chances for success? The answer – as most things in life – depends entirely on the individual as well as their needs, goals, and preferences. Unfortunately, though, saying “it depends”...
Proper Squat Form for a Safe, Strong, and Perfect Squat

Proper Squat Form for a Safe, Strong, and Perfect Squat

In This Proper Squat Form Tutorial You’ll Learn… The best foot width for heavy and pain free squats How to create more surface area for your feet, balance more efficiently, and transfer force more effectively If letting your knees pass your toes is a dangerous or smart strategy If sending your hips back or sitting straight down is optimal for elite squat performance The best bar position (high or low?) for your body type Proper Squat Form for a Safe, Strong, and Perfect Squat I hope you enjoyed this squat tutorial and that it’s helped you better understand proper squat form in a way that’s simple, straightforward, and allows you to squat a metric shit ton of weight. Increase Your Deadlift by 30lbs in 30 Days with the FREE Deadlift Bible Downloaded and read by thousands of 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. Plug in your info below and I’ll send your free copy directly to your e-mail in less than 60-seconds. Never Minimal. Never Maximal. Always Optimal. -J World Record Strength! Sign Up & I’ll Send Your 4 FREE World Record Strength Training Manuals Directly to Your Inbox Name: Email: We respect your email privacy...
2 Shortsighted Lifting Mistakes Keeping You from Getting Strong

2 Shortsighted Lifting Mistakes Keeping You from Getting Strong

When you first start strength training getting stronger is quick, easy, and simple. But as you continue to gain strength and become an advanced lifter things get a little bit trickier. Attention to detail becomes increasingly important and understanding nuances in programming strategies, exercise selection, training philosophies, etc is essential for your long-term success. To that end, in today’s article I’ve outlined 2 shortsighted lifting mistakes that will hinder your progress and keep you from getting to the next level. Keep in mind, I made both of these lifting mistakes for years on my journey to becoming an Elite level powerlifter. Fortunately, I finally saw the error in my ways and made the necessary changes which allowed my clients and me to get exceptional results. 1. You Do Too Many Warm-Up Sets Warm-up sets are meant to [hold for dramatic pause] warm you up before your heavy work sets. Crazy, I know. But the thing is, many lifters (especially intermediate to early advanced lifters) shoot themselves in the foot by warming up too much. And that’s not a typo. They warm-up too much. Here’s the Deal If you’re fatigued, tired, out of breath, or burned out before you even start your work sets then you’re excessively warming up. It might sound counterintuitive, but one of the most common mistakes I see among intermediate to early advanced lifters is taking too many warm-up sets as they progress towards their work sets. In theory, taking lot’s of warm-up sets sounds like a smart idea as it gives your mind and body a sufficient amount of time and stimulus to prepare for heavy lifting. But what many lifters fail to realize is that as...
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...