Syatt Fitness: The Week In Review (3/23/2014)

lift weights fasterOh hi 🙂

I hope you’ve had a fantastic weekend and are thoroughly enjoying this glorious Sunday morning.

Right now I’m sipping on my usual cup o’ joe (getting ready for a hefty re-fill) and about to spend the entire day filming.

No, no, I’m not in an upcoming blockbuster movie (yet); I’m spending the day filming exercise video’s and descriptions. Most of these video’s are for my  Maximum Strength Squat, Press, Deadlift Seminar in NYC on April 13th (which you should probably sign up for HERE) while the rest are for my personal library, future articles, and online clients.

Speaking of my clients, I’m always searching for ways to improve my coaching and help my clients get the absolute best results. In need of a fresh insight on metabolic conditioning, I recently picked up a copy of Jen Sinkler’s Conditioning Manual, Lift Weights Faster.

…amazeballs.

Just to name a few awesome things about it…

  • 130 pick-and-choose metabolic conditioning circuits
  • Over 225 exercise descriptions
  • A video library coaching the technical lifts

This manual is freakin’ incredible. 

I’ve already started using the circuits with some of my clients (they love it!) and plan to continue using it with extraordinary success.

If you want to ramp up your training (just in time for beach season) I can’t recommend Lift Weights Faster highly enough.

Anywho, enough chit-chat.

I hope you enjoy this installment of The Week In Review and, as always, if you have any questions or comments feel free to shoot ’em my way.

-J

Articles By Jordan

Get Ready for Beach Season & Get Coached by Jordan Syatt for $10 per Month!

Lift Strong, Lift Safe: How to Breathe When Lifting Weights – Part 3

 

Daily Strength Lesson’s

Monday’s Strength Lesson: Short rest periods have a time and a place but, when the goal is increased maximal strength, short rest periods can hurt your performance.

Many trainee’s enjoy pushing the pace of their workouts; minimal rest, high intensity, ya know…the common “go-go-go, more-more-more!” mentality.

While short rest periods certainly have their own unique benefits, they can actually inhibit strength performance.

Keep in mind, there are obviously suitable instances in which shorter rest periods can be utilized within a maximal strength focused program…but there are many other instances in which shorter rest periods are completely inappropriate. 

To illustrate, when handling extremely heavy loads (~85% 1RM and above), there are very few reasons (if any) to rest for less than 2-3 minutes following each set.

Often times trainees who want to “push themselves to the limit” will try to reduce these rest periods in an attempt to keep their heart rate elevated and “feel” like they’re working harder.

Big mistake.

When handling maximal loads it’s *far more important* to fully rest and recover between each set. Not only from a performance standpoint but from a safety perspective as well.

 

Tuesday’s Strength Lesson: Pain is not normal; quit trying to convince yourself otherwise.

Yesterday I was speaking to a client who was telling me she’s been in pain for a long time now but didn’t think it was important to tell anyone.

She figured it was “normal” to have pain as it’s “just a part of life, right?”

Wrong.

If you’re in pain, something needs to be addressed immediately.

Granted, pain doesn’t necessarily = injury…but it does mean there’s *some* underlying issue which needs to be monitored.

If you’re continuously training through pain assuming it’s “normal” or “just a part of life,” you need to stop now.

If your coach is telling you to “suck it up” and “get over it,” you need to find a new coach.

There is almost *always* a way to train around pain in safe and effective manner. Better yet, more often than not, there is almost *always* a way to reduce or completely eliminate the pain for good.

Pain is not normal; quit trying to convince yourself otherwise.

 

Wednesday’s Strength Lesson: Get your sweat bands and short-shorts ready cause it’s sample workout Wednesday!

Today’s workout is a sweet little full-body routine designed to increase strength, improve performance, and, of course, get your swole gainz on.

1a) Box Jump: 4 x 4
1b) Speed Push-Up vs. Bands: 4 x 5

2a) Pause Squat: 3 x 5
2b) Pause Bench Press: 3 x 5

3a) Offset DB Single-Leg RDL: 3 x 8/leg
3b) Seated Single-Arm Cable Row with 3-sec Pause on Chest: 3 x 8/arm

4a) Single-Arm DB Bench Press x 6/arm
4b) [HEAVY] Goblet Squat x 6
4c) Chin-Up x 6
4d) Hamstring Curl on Physio Ball x 6
4e) Hammer Curl to Overhead Press x 6
***Note***
Complete 4a – 4e as many times as possible in 5-minutes. Rest for 2 minutes. Complete as many rounds as possible in 4-minutes. Done.

 

Thursday’s Strength Lesson: Think Westside doesn’t work for raw lifters?

Wrong.

Arguably the most misunderstood and wrongly represented training system in the world, Westside most definitely works for raw lifters.

Truth be told, as soon as someone tells me “Westside doesn’t work for *insert type of trainee here,* it becomes clear that they don’t understand the basic principles off of which Westside was (and continues to be) built.

The truth is this: There is not a single “right” way to use Westside. The major component of Westide’s programming is*individualizing* based on the lifters needs, goals, and preferences. Remember, no two lifters at Westside have the same program; *everything* changes from lifter-to-lifter for a variety of reasons.

Keep in mind, I don’t agree with everything Westside does. However…I do understand the system and there is absolutely no way to make an intelligent argument against the validity of their programming.

If you *truly* understand Westside, you grasp the fact that individualization, above all else, is the key to their system and the major reason why it can (and does) work for raw lifters.

More info? Read my Westside Barbell Raw Lifting Q&A

 

Friday’s Strength Lesson:Only if you’ve been in the deepest valley can you ever know how magnificent it is to be on the highest mountain.

 

Recommended Reading

  1. Why You Should NOT Finish Your Workouts Exhausted via Nia Shanks
  2. How to Stay Full in a Caloric Deficit via Syatt Fitness
  3. 4 Reasons You Aren’t Getting Stronger via David Dellanave
  4. Lift Strong, Lift Safe: How to Breathe When Lifting Weights – Part 3 via Syatt Fitness
  5. My Story: Life as a Former Fat Boy & My Personal Fitness Struggles via JC Deen
  6. The Unexpected, Underrated Strength Exercise You’re Not Doing via David Dellanave
  7. Diets High in Animal Protein May Help Prevent Functional Decline in Elderly Individuals via ScienceDaily
  8. Who’s Your Mentor? Why Trainers & Coaches Need Coaching via Precision Nutrition
  9. Get Ready for Beach Season & Get Coached by Jordan Syatt for $10 per Month! via Syatt Fitness
  10. 5 Things I Learned About Training Through Reading Research via Bret Contreras
  11. A Deeper Look at Sets & Reps via Mladen Jovanović
  12. Nutrition for Maximizing Recovery via Spencer Nadolsky
  13. If You Don’t Like It, Don’t Do It! via Jen Sinkler
  14. The Speed Ladder Fallacy via Dean Somerset
  15. Does Cardio After an Overnight Fast Maximize Fat Loss? via Brad Schoenfeld






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