Good morning and happy Friday!
This week has been insanely hectic but a whole lot of fun. In addition to an overall great work week (read: my clients making INCREDIBLE progress), I had the opportunity to speak to a group of high school and college lacrosse players about optimal nutrition for sports performance. I’m still new to presenting but I’m happy to report that it went extraordinarily well, the athletes loved the discussion, and I was invited back to speak again in the near future.
In other news…
I’m ecstatic to announce that my first piece of SyattFitness apparel is completed and will be sold through this website within the next few months. Below I’ve provided a sneak peak of the t-shirt so take a look and let me know what you think. If you’re positive that you’re going to buy one as soon as it’s available just shoot me a quick e-mail to email@example.com because I know demand is high and I want to make sure I order enough.
Anywho, let’s get on to The Week in Review. There’s lots of good info, strength lesson’s, and articles to review over the weekend!
Never Minimal. Never Maximal. Always Optimal.
Articles By Jordan
Daily Strength Lesson’s
Monday’s Strength Lesson: A good lifter values improvement in form/technique just as much as improvement in strength.
Trainees often try to keep loading up the bar at the expense of form. They feel as though total weight lifted is unquestionably the most important component of strength and subsequently risk their health/safety in order to lift heavier.
What they feel to realize, however, is that an improvement in technique is just as good as an improvement in strength because, in reality, they’re one in the same.
For example, pretend that right now you can Squat 225lbs for a difficult 5 reps with “o.k.” form. You continue training and when October rolls around you find that you can now Squat 225lbs for 5reps with *perfect* form – that’s a new personal record! What was once challenging and form-breaking is now relatively easy and you can maintain proper technique. In short…you’re stronger!
Adding more weight to the bar isn’t the only way to make progress. Focus on form/technique first and then add weight. The strength will come.
Tuesday’s Strength Lesson: Coaches and trainers often say “linear periodization is a waste of time.” I say they’re wrong:
As a trainee progresses from beginner to intermediate and eventually advanced, I’d say it’s true that linear periodization becomes less and less applicable on a regular basis.
That being said, used correctly it can still be used to make extraordinary progress.
For example, I recently sustained a horribly painful hip injury that kept me from training for several weeks. Once the rehab process was over I chose to use linear periodization with my Squats to help get me back to where I was as quickly and safely as possible.
What did I do?
I started by Squatting the bar and every time I went into the gym I increased the weight by 10 total pounds and completed 3 sets of 5 reps. In doing so I’ve been able to keep an eye on the injury to make sure nothing flares up while making consistent and rapid progress back to my previous strength levels.
Case in point: Linear periodization isn’t useless. Like most things in life, used correctly it can be extraordinarily effective.
Wednesday’s Strength Lesson: If a supplement is named after an explosive (i.e. C4), has 3 consecutive X’s in a row (i.e. MASSGAINER XXX!!!), and/or claims to build X amount of muscle in X amount of days you can safely assume that it is 100% worthless.
The [unfortunate] reality is that most supplements don’t “work” the way they’re advertised. In fact, they usually don’t “work” at all. While there are a select few that have been shown to improve performance/health/etc, the vast majority are simply marketing scams.
So how do we sort through all the crap? How do we know what “works” and what doesn’t?
Fortunately, I’ve got a very simple answer:
Examine.com‘s Supplement-Goals Reference Guide tells you EVERYTHING you need to know about supplements. In my opinion, this guide is unquestionably the best resource within the entire fitness/health industry regarding supplementation.
Get your hands on it by clicking HERE
The best part about the Supplement-Goals Reference Guide is that they aren’t trying to sell you any supplements. Plain and simple they ONLY give you the highest quality information in order to help you achieve your ultimate goals. There’s no hidden agenda/marketing scam; it’s purely science-based info written with your best interest in mind.
I’d note, I am an affiliate of this product but – as you should already be aware – I only support/promote products that I truly believe in. I have my copy of the Supplement-Goals Reference Guide and absolutely love it; there’s no doubt in my mind that you will too.
Get your own copy HERE
Thursday’s Strength Lesson: Want to get stronger? Stop analyzing everything and just put more weight on the bar!
Trainees often ask how my clients/athletes/and I continue to get stronger week in and week out.
They’ll ask 1,000+ different questions such as:
- What kind of periodization are we using?
- What percent 1RM are we using?
- What lifting tempo are we using?
This usually goes on for 2-3 minutes and then, just as I’m about to have a conniption, I calmly tell them to “stop analyzing everything and just put more weight on the bar!”
It’s as simple as that.
Put more weight on the bar, lift it while maintaining proper technique, rest for a few minutes, then repeat.
Friday’s Strength Lesson: “Your time is limited, don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living the result of other people’s thinking. Don’t let the noise of other’s opinion drowned your own inner voice. And most important, have the courage to follow your heart and intuition, they somehow already know what you truly want to become. Everything else is secondary.”
- Quick and Easy Ways to Feel and Move Better via Greg Robins
- Do You Need to Squat Deep? via Dean Somerset
- Eggs: Healthy or Not? via Dr. John Berardi
- 5 Things You Must Understand About Baseball Long Toss Programs via Mike Reinold
- Make Your Hips Feel Amazing and Lift More Weight via Diesel Strength & Conditioning
- Top 3 Reasons Your Legs Suck via Shelby Starnes
- How to Get a Better Butt: Step Up Your Knowledge via Bret Contreras
- How Many Carbohydrates Do You Need via Lyle McDonald – an oldie but a goodie
- Interview with Jordan Syatt (IPA World Record Holder) via Fittus Jerkus
- Athleticism and Strength Training: Can the Two Mix? via Tony Gentilcore
- Training for Throwers – Part 1 via Chad Wesley Smith
- Heavy Sled Towing Trumps Light Sled Towing for Acceleration via Bret Contreras
- Thoughts on Dietary Beliefs and How They Affect Us via JC Deen
- Minimalist Hamstring Training via Diesel Strength & Conditioning
- The Great Cholesterol Consensus, Pt. 1 via Dylan Klein