Syatt Fitness: The Week In Review (12/21/2013)

by Jordan Syatt December 21, 2013

Good morning!

I hope you’re having a wonderful weekend and getting excited for the upcoming holiday festivities.

If you follow me on Facebook or Twitter you may have heard that I’m currently on a 3-week cross country trip and, as of yesterday, arrived Chicago, Illinois.

I’ll be spending 4 more days here in Chicago before making my way over to Austin, Texas where I’ll be celebrating the new year. From there I’ll stop in Arizona, Southern & Northern California, Denver, and finally make my way back to Beantown.

To make a crazy trip even crazier, all of my travelling will be done by train.

I know it sounds strange but I bought an Amtrak Rail Pass which allows me 12 train rides (of any length) in a 30-day time slot for only $670! Considering I couldn’t even drive cross country for that cheap I figured it was a no brainer and booked my trip immediately.

I’ll keep you updated with my whereabouts and antics over the duration of the trip but if you have any specific questions feel free to shoot me an e-mail to

Now I’ve gotta get going – heading out to a massive pancake breakfast with several old friends – but I hope you enjoy this installment of The Week In Review and have a great weekend.


Articles By Jordan

You’re Doing Push-Ups Wrong! Here’s How to Correct Them

Specialization Training for Squat Performance

Daily Strength Lesson’s

Monday’s Strength Lesson: Winter is upon us and that can only mean 1 thing…IT’S BULKING SEASON!!!

If you want to gain *quality* mass while improving strength then TODAY is a great day to start.

Not tomorrow.

Not next week.


But what do you need to do in order to effectively gain mass?

It’s Easy!

Just follow my 4 simple rules:

1) Consistently eat in a sufficient caloric surplus

2) Consistently eat enough protein

3) Strength train: Moderate to High Intensity and Moderate to High Volume

4) Keep It Simple, Stupid!

To start getting bigger and stronger TODAY, read my in-depth article (linked below) outlining each of the aforementioned points.

Read here —> Back to The Basics: Creating an Effective Mass Gain Program


Tuesday’s Strength Lesson: “Big isn’t strong. Strong is strong.”

The above, a famous quote from Louie Simmons, is a very important – albeit commonly misunderstood – component of strength training.

Too often we hear that if you want to get strong then you need to get big…huge…ginormous!

I’ve even read the work of some “pro’s” who claim that any guy under 200lbs doesn’t know anything about strength.

I used to get offended…but now I just laugh. Dogma like that…it’s just plain silly!

OF COURSE we can get stronger without getting bigger! In fact, my fat loss clients gain strength while simultaneously losing body fat.


YES!!! They get stronger WHILE losing fat. No, they don’t need to eat bucket loads of junk – well past the point of satiation – just to get as strong as possible.

Getting stronger and getting bigger aren’t necessarily dependent upon one another. If you want to get strong, focus on getting strong.

Remember, “Big isn’t strong. Strong is strong.”


Wednesday’s Strength Lesson: Stop worrying about losing all of your gainzzz over vacation. Strength is surprisingly easy to maintain.

Training during vacation is fine. In fact, it’s a smart thing to train and stay active.

That being said, training (or the thought of it) should not consume every waking moment of your time abroad.



1) You’re on VACATION for Christ’s, sake. This is a time for you to relax and enjoy yourself and those around you.

2) Strength is surprisingly easy to maintain! In fact, when I go on vacation (and have access to a gym) all I need is two 60-min sessions per week and I’m set. If I can get more in…great. If not…no biggy.

3) Strength will return very quickly. When you come back from vacation and hop back on your training schedule, all of your strength will come back sooner than you’d expect. Sometimes, you might even find you come back stronger than before.

Case in Point: Go on vacation and enjoy it! Don’t think about training all the damn time or worry about losing all your gainzzz. Life’s too short for ridiculousness of the sort.


Thursday’s Strength Lesson: Think planks are too easy? Looking for a more challenging variation? No worries, I’ve got you covered. Why don’t you give The Superman Push-Up a shot.

Despite it’s name, the Superman Push-Up is actually a plank variation. Now, unlike a standard plank, the Superman Push-Up utilizes the longest possible lever arm which drastically increases the difficulty of the drill and places far more stress on your core stabilizing musculature.

Additionally, performed correctly, the Superman Push-Up re-enforces proper breathing and bracing patterns while simultaneously facilitating a high level of lat recruitment. In short, it’s a full body drill that will dramatically improve overall performance.

Think you can handle it? Give it a shot and let me know how you fare.


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


Recommended Reading

  1. Lame Tiddlywinks Exercises That Are Actually Worth Your While via Lee Boyce
  2. You’re Doing Push-Ups Wrong! Here’s How to Correct Them via Syatt Fitness
  3. The 10 Best Unilateral Exercises via Bret Contreras
  4. Knowledge Summit: The BS Antidote via Jamie Hale
  5. How to Cook the Perfect Steak – A Photo Guid via John Romaniello
  6. Built By Science via Mike Robertson
  7. How to Do the Top 8 Back Exercises via Tony Gentilcore
  8. 6 Things Your Friend with a Body Image Disorder Wishes You Knew via Armi Legge
  9. Specialization Training for Squat Performance via Syatt Fitness
  10. 3 Considerations for the Aging Athlete via Greg Robins
  11. The Preference for Natural via Jamie Hale
  12. “Chemical” Is Not a Bad Word via Scientific American magazine
  13. Integrating Upper Cervical Flexion with Postural Exercises via Mike Reinold
  14. Best Exercise in Ever: Double Turkish Get-Up via Dean Somerset
  15. Paleo: The Good, Bad, and the Ugly via Dani Shugart

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