Syatt Fitness: The Week In Review (5/25/2014)

memorial day

Good morning!

I hope you’re having a wonderful Memorial Day weekend and enjoying your friends, family, and loved ones.

I’ve got a host of great articles and strength lessons for you in this installment of The Week In Review so if you’re bored and looking for something good to read I’ve got you covered.

Enjoy your long weekend and stay tuned for some big new info coming out next week.

Never Minimal. Never Maximal. Always Optimal.

-J

Articles By Jordan

Scap Push-Up Progressions for Shoulder Health and Function

Correcting the Conventional Deadlift

 

Daily Strength Lesson’s

Monday’s Strength Lesson: If you aren’t having fun, you aren’t doing it right.

Training is supposed to be a blast.

You’re supposed to go into the gym *expecting* to have a good time.

You’re supposed to leave the gym feeling even better than when you walked inside.

Unfortunately, as many of us progress in strength and performance (especially fitness professionals), we forget how fun training should be and it eventually becomes another “thing to do.”

…another stressor and task that simply needs to be done.

God, that sounds awful.

Training for me, as I’m sure it has been for many of you, is my saving grace. Anytime I’ve needed time away, time to clear my head, time to get my aggression out..training has been there and helped me in so many ways.

I couldn’t imagine what I would do if I let training turn into another check box on the to-do list.

Fortunately, if this has happened to you, there are numerous ways to get the fun back into your training. I actually work with a lot of lifters and coaches who specifically just want to have more fun. If I had to give my top 3 tips to have more fun in the gym, they would be:

1) Define a single, specific goal: Without a goal you have no idea what you’re trying to achieve. If you have no idea what you’re trying to achieve there’s no way to measure progress. Without a measure of progress…you’re doomed to fail. Define a single, specific goal – it could be ANYTHING – and program for it accordingly. Whether your goal is to improve vertical leap, gain strength, or simply have more fun (ya, you can make that your goal!) just make a goal and go after it!

2) Hire a coach: We’re all busy. We all have tons of work to get done and, often times, the last thing we want to do is write a program for ourselves. So don’t. Hire someone else to write your program for you. Not only will it be more fun (the anticipation that builds from waiting to read your next program is freakin’ incredible!) but it’ll likely be more effective. Not necessarily because they’re a better programmer than you…but because if you actually hire someone to write your programs you’ll be more likely to stick to it and give it everything you’ve got.

3) Stop taking yourself so seriously: Seriously…stop. Quit going into the gym with a mean mug on your face and start smiling ear-to-ear. Start saying hello to random people and start making it a priority to have fun. Remember, going to the gym is supposed to be a blast – not a pissing contest. Get in there, smile, and have fucking awesome time!

 

Tuesday’s Strength Lesson: Quads aren’t as bad as the fitness industry makes ’em out to be!

I can’t take it anymore.

On a near daily basis I hear various coaches preaching about the perils of the quads and how *EVERYONE* is “quad dominant” and *EVERYONE* needs to solely emphasize the glutes & hammies.

“No one should train the quads directly!” they’ll say. 

Well…I say malarky.

I say the quads are *extremely* important and, from an athletic performance standpoint, a majority of athletes *need* to train the quads. 

I mean, christ, a quick glance at the fastest people in the world (sprinters) will clearly show a strong set of quads is not inherently a cause for concern.

Granted, when working with a sedentary, general population you’d probably be better off getting away from quad-dominant movements and emphasizing the glutes/hammies. 

Per usual, though, there is no one-size-fits-all recommendation as the training program *needs* to be tailored to the individual and their specific needs.

 

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

Designed to improve speed, power, and overall strength, this upper-body training session isn’t for the faint of heart.

1) Close-Grip Bench Press: 9 x 3 @ 75%1RM
2) Wide-Grip Incline Bench Press: 3 x 5
3) Inverted Row w/ 2sec Hold at Top: 4 x 8
4a) [Weighted] Neutral-Grip Chin-Up: 3 x 10
4b) [Weighted] Push-Up: 3 x 10
4c) DBell Front Shoulder Raise: 3 x 10

 

Thursday’s Strength Lesson: There is such a thing as tucking the elbows TOO MUCH during the bench press.

We always hear it:

“Tuck your elbows!”

“Keep your elbows close to the sides of your body!”

“Don’t ever bench without tucking the elbows!”

and so on and so forth and blah blah blah

But, as most things in the fitness industry, this cue has been taken to the extreme. So much so that I now see coaches teaching the bench press with the arms literally rubbing against the sides of the body.

Big mistake.

Not only is this extremely inefficient but, ironically, it can be even *more* dangerous than benching from an un-tucked position. 

I’m currently writing an article on this very topic so I’ll save the meat of the info for that but, in the meantime, remember that too much tucking is just as bad (if not worse) than not tucking at all.

 

Friday’s Strength Lesson: “A ship is safe in harbor– but that’s not what ships are for.

Recommended Reading

  1. Shin Splints: What You Need to Know via Seth Larsen
  2. Change the Tune: Accomodation & Stagnation via Will Vatcher
  3. Scap Push-Up Progressions for Shoulder Health and Function via Syatt Fitness
  4. Researchers Who Provided Key Evidence For Gluten Sensitivity Have Now Shown It Doesn’t Exist
  5. Exercise Science: What Is It Good For? via Greg Nuckols
  6. How Deep Down the Rabbit Hole Do We Really Need to Go? via Tony Gentilcore
  7. Two Tips to Make Your Training Program Better Today via Will Levy
  8. New Study on Protein Overfeeding: A Critical Analysis via Brad Schoenfeld
  9. Correcting the Conventional Deadlift via Syatt Fitness
  10. Tennis and Golfer’s Elbow: Understanding and Treating Epicondlylitis via Precision Nutrition
  11. Assessments You Might Be Overlooking: Breathing via Greg Robins
  12. The Effects of Intermittent Fasting on Human & Animal Health via Bojan Kostevski
  13. Menstrual Matters: How Your Cycle May Affect Your Training via Girls Gone Strong
  14. Coregasms: Potential Mechanisms via Dean Somerset & Bret Contreras
  15. It’s Not What You Do, It’s How You Do It via Stacey Veronica Schaedler








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