Syatt Fitness: The Week In Review (6/21/2013)



Good morning and happy Friday!

If you follow me on Facebook, Twitter, or other social media outlets you’re probably aware that I constantly blow up my feeds with new articles, tips, and tricks to help improve your health, strength, and performance.

Well, several days ago a friend told me he’d love for me to provide a weekly re-cap of everything posted so he could have all of the info in an easy-to-read and accessible format. Needless to say, I thought it was a great idea and have now started The Syatt Fitness Week In Review.

Within this column I’ll provide my most recently written articles, daily Strength Lesson’s, and a variety of great posts that I’ve read throughout the week. I’m sure I’ll be making lot’s of changes to this column throughout the coming months, though, so if you have any specific recommendations please let me know. The whole point of this series is to provide YOU with high quality information so do not hesitate to tell me what YOU want to see.

I hope you enjoy this new series and I look forward to hearing your suggestions.

Have a wonderful weekend!

Never Minimal. Never Maximal. Always Optimal.


Articles By Jordan

1. Stop Substituting Forward Lean for Squat Depth

2. Top 10 Exercises for Bigger Shoulders

Daily Strength Lesson’s

Monday Strength Lesson: Practice doesn’t make perfect. Perfect practice makes perfect.

Every repetition is an opportunity to practice and re-enforce perfect technique. From the warm-up sets all the way to the work sets, every rep should be executed flawlessly and without technical breakdown. If that means reducing the weight to ensure proper technique then do it!

Perfect practice makes perfect.

Tuesday Strength Lesson: Don’t let supplement companies fool you; fat loss doesn’t have to be complicated. With the right mindset anyone can achieve their physique-based goals by following a few simple guidelines. When designing fat loss programs I generally adhere to 5 basic principles. They are:

1) Create a net caloric deficit
2) Eat sufficient amounts of protein
3) Have planned “re-feeds”
4) Include heavy weight training
5) Roll with the punches!

Want to learn how I approach fat loss? Read more by clicking HERE.

Wednesday Strength Lesson: “Perfect” technique is different for everyone and always subject to change.

Since I started lifting my technique has changed on *all* of my lifts numerous times. For example, in the Bench Press I’ve tried every technique under the sun and even still play around with my foot positioning. In the Squat I toy with hand positioning, and in the Deadlift I’m always testing different set-up techniques.

Don’t get locked into the idea that there’s only one right way to lift. Every coach, athlete, and lifter has their personal understanding of “ideal” technique, but remember that “ideal” is what works best for you! Don’t be afraid to get out of your comfort zone and try something new. Who knows, you might just like what happens

Thursday Strength Lesson: Want to instantly increase your Bench Press? Squeeze the bar as hard as you possibly can throughout the entire movement. I’ll bet you hit a new personal record.

Too often trainees un-rack the bar with loose hands and barely any tension throughout their body. Come to think of it, they sort of resemble a wet noodle flopping around on the Bench Press.

If you want to lift heavy then you need to get tight! Literally try to choke the barbell – your knuckles should turn white – on every single rep. Give it a shot at your next Bench workout and let me know how it goes.

Friday Strength Lesson: “Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.”


Recommended Reading

Organic vs. Conventional: What’s Healthier? via Joe Leech

Reasons Your Deadlift Is NOT Improving via Chaz Malewski

10 Challenging Ways to Chinup and Row via Ben Bruno

Play Boy Dumbbell Rows via Nick Tumminello

How to Increase Your Strength and Performance Instantly via Tony Gentilcore

Quick and Easy Ways to Feel and Move Better via Greg Robins

Back Pain: The Postural-Structural-Biomechanical Modela nd the Bio-Psycho-Social Model via Bret Contreras

When a Calorie Is Not a Calorie?  via Evidence-Based Fitness

Big Lifts and Core Training via Mike Robertson

Timing of Calcium and Vit D Supplementation May Affect How Bone Adapts to Exercise via ScienceDaily

Mobility Exercise of the Week: Left-Stance Toe Touch via Eric Cressey

You’ll Never Squat Again: Why PT’s and Doctors Should Learn Biomechanics via Bret Contreras

Plank Walks with Band Resistance via James Smith

Coaching Cues to Make Your Bench Press More Effective via Eric Cressey

How to Run Faster and Jump Higher via Jason Ferruggia