Syatt Fitness: The Week In Review (4/6/2014)

geeky meathead

If you’re an aspiring geeky meat head, you’ve come to the right place.

Lot’s of science, lot’s of heavy lifting, and, of course, the best fitness info.

Before we get to the good stuff, don’t forget to sign-up for my Maximum Strength Seminar next weekend in the heart of NYC! Focusing on the squat, press, and deadlift, this 5-hour seminar is going to cover everything you need to know to become a better coach and stronger lifter.

I’m keeping the seminar relatively small and spots are nearly filled up so make sure to reserve your seat sooner rather than later.

With that being said, have a wonderful weekend and enjoy this installment of The Week In Review.

Never Minimal. Never Maximal. Always Optimal.

-J

Articles By Jordan

For Personal Trainers: A Brand New Online Coaching Platform

The Top 13 Ways to Succeed by 25

6 Little-Known Tips to Improve Your Bench Press

Daily Strength Lesson’s

Monday’s Strength Lesson: Weighing yourself weekly (or even daily) isn’t bad. In fact, weighing yourself on a consistent basis might even be beneficial.

The scale gets a lot of hate.

The scale alone can’t measure true fat loss, nor can it tell you how much muscle you’ve gained. Plus, it doesn’t matter what the scale says as long as *you’re happy* with how you look and feel.

However, and this is a big however, it’s important to note that individuals who weigh themselves on a consistent basis are more likely to achieve and maintain a healthier body weight in the long-term.

Does this mean you *need* to weigh yourself?

No, of course not.

All it means is that weighing yourself isn’t inherently bad and may in fact help some people achieve their goals.

 

Tuesday’s Strength Lesson: If you want to get stronger you [eventually] need to put more weight on the bar. Per usual, though, there’s more than one way to skin a cat and there’s definitely more than one way to get stronger.

Below I’ve outlined 3 ways to get stronger without putting more weight on the bar:

1) Perform more repetitions with the same weight.

Let’s say 4 weeks ago you max’d your squat at 225lbs for 1 rep. Today you feel really good and hit 225 for 3 reps. 

Boom. You’re stronger.

2) Use the same weight with better overall technique.

Let’s say 3 weeks ago you deadlifted 315lbs for 5 reps with shitty form. Your back started rounding, you hitched the last few reps…overall it wasn’t pretty.

Today, though, you come in to Deadlift and hit 315lbs for 5 flawlessly beautiful repetitions.

Boom. You’re stronger.

3) Use the same weight while using a larger range of motion (ROM).

Let’s say 8 weeks ago you max’d your 2-board bench press at 185lbs for 1 rep. Today you feel really good and hit 185lbs using a full ROM.

Boom. You’re stronger.

 

Wednesday’s Strength Lesson: Get your head bands and short-shorts ready because today’s Sample Workout Wednesday!

Need to get in & out of the gym fast but still get a great upper body training in? No worries, I’ve got you covered:

1a) Alternating DBell Bench Press: 3 x 5/arm
1b) [Weighted] Chin-Up: 3 x 5

2a) Tall Kneeling Landmine Press: 3 x 6/arm
2b) Seated Cable Row with 2sec Pause on Chest: 3 x 8
2c) DB Curl to Shoulder Press: 3 x 8
2d) Cable Face Pull: 3 x 12
**Note** Don’t rush through 2a-2d. Perform each exercise in succession with at least 30-sec rest between movements.

 

Thursday’s Strength Lesson: Knee pain and injuries suck. Especially when all you want to do is keep building your squat and deadlift but can barely do either without exacerbating pain.

Fortunately, there are numerous ways to work around knee pain/injury while still improving strength.

Specifically, using a more hip-dominant training approach (opposed to knee-dominant) will keep stress off your knees while continuing to build strength in the glutes, hamstrings, erectors *and* improving knee stability.

What are some great hip dominant drills?

Wide Stance Goodmorning vs. Bands

Stop and Go Goodmorning

Arch Back Goodmorning

Barbell Elevated Deadlifts

Cable Pull Through Variations

Injuries suck but I’m of the mindset that there’s always a way to improve…no matter what.

 

Friday’s Strength Lesson: “You can never cross the ocean until you have the courage to lose sight of the shore.”

 

Recommended Reading

  1. How to Build Back to Overhead Pressing via Eric Cressey
  2. 3 Phases of Muscle Injury & Applied Healing via Jeff Cubos
  3. For Personal Trainers: A Brand New Online Coaching Platform via Syatt Fitness and StrengthPortal
  4. Early Morning Exercise: 2 Tips to Make it More Effective via Tony Gentilcore
  5. The True Hip Flexor Stretch via Mike Reinold
  6. The Top 13 Ways to Succeed by 25 via Syatt Fitness
  7. Considerations in Athletic Performance Enhancement: Overhead Strength Movements via Bret Contreras
  8. Does Training to Muscular Failure Lead to Greater Hypertrophy? via Chris Beardsley
  9. 3 Common Fat Loss Mistakes You Aren’t Familiar With via JC Deen
  10. Tips for Getting in Shape via The Onion
  11. The Ultimate Persona-Based Strategies for Hitting Your Macros via Dick Talens
  12. 15 Common Mobility Mistakes via Eric Cressey
  13. Building a Superhuman Core via Tony Gentilcore
  14. The Biomechancis of Squat Depth via Brad Schoenfeld
  15. 6 Little-Known Tips to Improve Your Bench Press via Syatt Fitness






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