Syatt Fitness: The Week In Review (5/18/2014)

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Good morning!

I hope you’ve had an amazing weekend and have some fun planned for today’s glorious weather.

I’m actually on my way out to grab a quick Dynamic Effort Bench Press session and afterwards I’ll meet up with a few friends and hopefully make it to the beach.

Man, I love this kinda weather!

Anywho, this past week proved to be exceptionally informative in the fitness industry and, subsequently, I have a ton of great info for you to check out.

Before we get to the meat of this installment, though, I want to fill you in on an extraordinary opportunity. 

My friends and mentors, Mike Reinold and Eric Cressey, recently came out with a brand new product called Functional Stability Training for the Upper Body.

While most fitness products don’t deserve your time or money – they just aren’t worth it – Functional Stability Training for the Upper Body is one of the best resources I’ve ever had.  


It’s incredible.

Nowadays I’m happy to take 1 or 2 things from even the best of products and seminars, but this DVD series taught me more in several hours than I learned in 4 years of University.

Plain and simple, if you want to be the absolute best coach and give your clients extraordinary results, I can’t recommend Functional Stability Training for the Upper Body highly enough.

Better yet, through the end of today it’s on sale at a great introductory price so if there was ever a time for you to invest in your education and client results…the time is now!

Grab your copy here —-> Function Stability Training for the Upper Body

All that being said…

Let’s get to this installment of The Week In Review!

Articles By Jordan

Weighted Planks: The Final Word

A Simple Method for Maximal Strength: How to Work Up to a 1 Repetition Maximum (1RM)

Initiating the Squat: Making the Distincting Between Hip Flexion and Lumbar Hyperextension

Daily Strength Lesson’s

Monday’s Strength Lesson: If you think you’re broken, injured, and “all messed up” then you’re going to be broken, injured, and all messed up.

Research is showing more and more that pain isn’t necessarily caused by injury. In fact, pain is often largely affected by your emotional and mental state. Most interesting, individuals who believe their pain to be worse than it really is endure a slower recovery process.

What’s your takeaway?

The more you re-enforce the idea that you’re broken, screwed up, or asymmetrical (we all are!), the more you’ll re-enforce pain-related symptoms. 

Granted, I’m not suggesting for you to ignore pain.

That’d be stupid.

But I am suggesting that you recognize pain does NOT necessarily equal injury. 

Simply understanding this small bit of information could keep you from acquiring debilitating pain and performing at a high level for years to come.


Tuesday’s Strength Lesson: If you aren’t consistently following a program then you haven’t earned the right to be disappointed in your lack of results.

Q: Have you been following a well-designed training program for a minimum of 8-weeks?

Q: Have you given an individualized set of nutrition guidelines a fair chance for at least 2-months?

If the answer is no then you don’t deserve to be disappointed.

If you go into the gym every day without a program and haphazardly pick & choose a variety of exercises then you don’t deserve to be disappointed

If you sporadically follow a random set of nutrition guidelines without any form of consistency then you don’t deserve to be disappointed.

Here’s the deal:

Progress in strength, performance, and physique enhancement require a great deal of time, effort, and dedication. More importantly, your time, effort, and dedication *MUST* be spent following a specific set of guidelines on a consistent basis.

As the old adage goes, if you don’t have a plan then you’re planning to fail.


Wednesday’s Strength Lesson: Time to pony up and get your head bands & short-shorts ready because it’s Sample Workout Wednesday!

This lower body workout is specifically designed to improve speed, explosive power and strength for the purpose of squatting and deadlifting more weight.


Give it a shot:

1) Heavy KB Swing: 2 x 6

2) High Box Jump: 2 x 3

3) Speed Squat @70% 1RM: 8 x 2

4) Speed Deadlift @70% 1RM: 6 x 2

5a) [Weighted] Glute-Ham Raise: 3 x 8
5b) HEAVY Double Racked KB Front Squat: 3 x 8


Thursday’s Strength Lesson: The stronger you get, the harder it becomes to improve.

At the beginning, gaining strength is easy.

Anything, literally *anything*, will get you stronger at an astonishing rate.

As time goes on, though, progress begins to diminish. Strength gains are fewer and further between, not to mention they’re much smaller in overall amount. 

This is when most people quit.

It’s at this very moment when most people give up and say “obviously I’m just not made for this type of thing.”

Bull shit.

This happens to everyone.

Every single person has to push, shove, struggle, and grind for every ounce of progress.

Even the best lifters in the world.

*ESPECIALLY* the best lifters in the world.

Plain and simple: if strength gain was linear, everyone would squat 1,000lbs. Not to mention, it wouldn’t even be that amazing of a feat if just anyone could do it after a few years of training.

Do you want to be strong?

You better be willing to fight. Not just through a few tough training sessions…but through the tough times when progress seems to be at a standstill.


Friday’s Strength Lesson:Nothing is impossible, the word itself says ‘I’m possible’!

Recommended Reading

  1. Do Heavy Loads Lead to Bigger Strength Gains than Moderate Loads? via Chris Beardsley
  2. Partial vs. Full Reps… or Both? via Menno Henselmans
  3. A Simple Method for Maximal Strength: How to Work Up to a 1 Repetition Maximum (1RM) via Syatt Fitness
  4. Evidence-Based Recommendations for Natural Bodybuilding Contest Preparation via Alan Aragon Eric Helms Peter Fitschen
  5. How to Improve Your Time Management via Dean Somerset
  6. 3 Keys to Exercise Selection for Sport Performance via Chad Wesley Smith
  7. Just Because You Can Pronounce It Doesn’t Mean It’s Good For You via Yoni Freedhoff
  8. 10 Health Myths That Just Won’t Die via Adam Dachis with Spencer Nadolsky
  9. Weighted Planks: The Final Word via Syatt Fitness
  10. Squats and Butt Wink via Ann Wendel
  11. Oil Pulling for Oral Health: Miracle or Hippy Hype? via Ryan Andrews
  12. How Important is Sleep? via
  13. Muscle Buidling’s New Sensation: An Interview with Brad Schoenfeld via Vince Andrich
  14. Does Research Support the Use of Foam Rolling? via Chris Beardsley
  15. Initiating the Squat: Making the Distincting Between Hip Flexion and Lumbar Hyperextension via Syatt Fitness

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