I’ve got a ton of new training, nutrition, fat loss, and strength gain articles here for you in this installment of The Week in Review but, before we dive into the fitness rabbit hole, I want to share a short anecdote with you about the quote, “he who hesitates is lost,” which has tremendously influenced my life.
When I was 8, my mom first said it to me in a car ride on the way back home from one of my first wrestling practices.
Sweaty, exhausted, and annoyed at myself, I told her I should’ve won a match but waited too long to take the other guy down so time ran out before I could get my points back.
She smiled, made steady eye contact with me in the rear view mirror (the way moms always do), and whispered…
“He who hesitates is lost.“
She left it at that.
At the time I didn’t understand what she meant but, as the years went on, it became one of the most powerful things she ever said to me.
By the time I started wrestling in high school, it was my mantra before every match. Never again was I going to let time run out. Not before I’d left it all on the mat.
Now, I wear this quote and it’s value very close to the vest, but I wanted to share it with you because of the massive effect it’s had on me, my life, my business, and my happiness.
It’s driven me to travel across the world, build a business from the ground up, fight for athletic success, and pursue the greatest relationships I’ve ever had.
And I’m telling if you this story because, if you want to get better today, just by 1%, don’t hesitate.
Not even for a second.
See what you want. Fight for it. Take it.
With that in mind, today I’ve got another great edition of The Week in Review ready for you.
My training logs are back, I’m posting them daily on Instagram, and I’ve shared some brand new videos with you below. If you want to see everything I post (training videos, motivational pieces, and more) you canfollow me on Instagram @SyattFitness
Hybryid Face Pulls: 3 x 12
I haven’t come up with a definitive name for these yet because I just made them up last week, so for now we’ll call them Hybrid Face Pulls. The most advanced and challenging face pull variation I’ve ever used, they’re a great lat builder and phenomenal for improving shoulder health and performance.
Front Lever Abdominal Progression: 3 x 8If you feel like torturing yourself, give these atomic ab builders a shot. A front lever progression, the goal is to keep your body in 1 straight line from your toes all the way to your shoulders the entire time. As you lower your legs you’ll want to bend your knees and/or hips – don’t let this happen! Hips and knees fully extended create the longest lever arm and make this drill one of the most effective isometric ab exercises I’ve ever used. 3 sets of 6-8 reps near the tail end your training session is more than enough to torch your abs and leave you so sore you won’t be able to laugh for a week.
I recently made the infographic below to showcase the top 4 technique points of my one of my favorite glute building exercises, the single-leg hip thrust. A staple in nearly all of my client training programs, I usually train the single-leg hip thrust near the tail end of my training sessions for higher volume rep schemes (3 – 4 sets of 10-20 reps). I recently wrote an in-depth article/video series on the single-leg hip thrust which you can read HERE.
To quickly re-cap the technique points:
1) Support all your weight in your upper back – not your arms. This is one of the most crucial mistakes people make as it significantly inhibits glute involvement.
2) Squeeze your butt cheek hard. That’s how the booty grows!
3) Drive through your heel – not your toes. Again, this will severely inhibit glute involvement.
4) Place your heel directly beneath your knee, not in front and not behind. Directly beneath for the best glute activation.
More Than 1,100 People Have Join the
Powerlifting for Fat Loss 30-Day Challenge
As of this morning 1,112 people have already joined and I couldn’t be more stoked to see their progress.
If you haven’t already, you can download your free copy of the 30-day challenge training and nutrition manualHEREand get access to the community forum, nutrition guidelines, training program, exercise video tutorials, and a whole lot more.