Syatt Fitness: The Week in Review (8/17/2014)

deadlift

I couldn’t help myself.

I saw this meme and immediately burst into a fit of hysterics so I had to share it with you.

Plus, I think I’m going to make this a regular part of The Week in Review. In addition to the list of weekly good reads, strength lessons, exercise videos, etc…each week I’m going to post one of the funniest fitness memes on the web.

Speaking of doing something new each week, I recently (like 4-hours ago) came up with a new idea for a weekly column about which I’m getting wicked excited.

I don’t want to give anything away just yet but I’ve already spent some time putting ideas together so keep your eyes peeled for the first edition of my new weekly column within the next few weeks.

In the mean time, I hope you have an amazing rest of the weekend and enjoy this installment of The Week in Review!

-J

Articles By Jordan

1 Powerful Mind Trick to Help You Stay on Track with Your Diet…Forever

Westside Barbell Raw Lifting Q&A

Daily Strength Lesson’s

Monday’s Strength Lesson: What are you waiting for? Just do it…now…like NOW!

Over the past few years, a decent chunk of my time has been devoted to speaking to young, up-and-coming professionals in the fitness industry in addition to other industries as well.

Inevitably, the conversation often turns to what they want to accomplish in their respective field and how they *eventually plan* to do something about it but, in the meantime, they’re (insert excuse here – i.e. too busy, not ready, still in school, etc, etc, etc).

Bull shit.

Seriously.

Bull shit.

Here’s the rub…there will NEVER be an “ideal” or “perfect” time to kick things up a notch and start chasing your dreams.

There will NEVER be a moment where you reflect and say “ya know what…my schedule’s pretty much wide open…I’ll start now.”

That will never happen.

There will always be excuses, obligations, and reasons holding you back.

Always.

So if you *truly* want to succeed and if you *truly* want to get ahead in your industry…start NOW!

– Make website
– Start writing and researching about topics that interest you
– Reach out to those you look up to in your field

Don’t worry about “getting it right” on the first try because, well, that’s not gonna happen so you might as well embrace it.

Just start. And start now.

Because if not now….when?

 

Tuesday’s Strength Lesson: Not sure how squeeze/brace/flex your abs? Give this a shot.

Bracing your abs prior to a heavy lift is crucial for not only displaying maximal force but also keeping your spine safe throughout the entire movement.

The major issue is…lot’s of people have no idea how to brace their abs.

Well, they know how. It’s an instinctive reflex. They just aren’t sure how to do it on command.

Let me help you.

Next time you’re about to initiate a heavy lift I want you to do this immediately beforehand:

1) Take a quick, big breath into your belly.

2) Close your mouth and press your tongue against the roof of it as hard as humanly possible

3) Squeeze your abs as if you were constipated and trying to squeeze out a big ‘ol poop

4) Lift

Seriously.

Not joking.

Now, it’s important to exercise enough control where you don’t *actually* poop because…well…I think that’s obvious.

But, that’s how you brace your abs.

That’s going to create a huge amount of intra-adominal pressure (IAP) and help you lift more weight while keeping your spine safe.

So, essentially what I’m saying is, pretending like you’re trying to poop will help you lift more weight.

Need more of a visual instruction? Watch this brief instructional video

 

Wednesday’s Strength Lesson: Time to pony up and get your short-shorts & headbands on because today is Sample Workout Wednesday!

Short for time?

Need a quick, effective, full-body routine to get you in and out of the gym in 60-min or less?

I’ve got you covered. Give this training session a shot:

1) Conventional Deadlift: 3 x 4

2a) Pause Bench Press: 3 x 6
2b) Goblet Bulg. Split Squat: 3 x 6/leg

3a) [Weighted] Chin-Up: 3 x 6
3b) Half Kneeling DBell Overhead Press: 3 x 8/arm
3c) Batwing Row: 3 x 10

 

Thursday’s Strength Lesson: Is your grip failing you on the Deadlift? Here’s a few quick tips to improve your grip strength.

1) Quit using straps: They aren’t inherently bad and I even use them for certain variations but, by and large, if you want your grip strength to improve then quit using straps and start challenging your grip by actually holding the weight. If you never hold the weight then you’ll never improve your grip.

2) Constantly challenge your grip: Use a variety of movements that *force* you to work on grip strength. Drills such as Farmers Carry’s, DB Lunges, [weighted] Chin-Ups, and Heavy DB Rows are all fantastic movements that can be used to improve a variety of athletic qualities including grip strength.

3) Use chalk: Seriously. Slap a shit ton of chalk all over your hands. And I don’t mean swipe a tiny stripe over your callouses. I mean powder your entire arm in chalk. Granted, it might seem excessive but #BroScience clearly shows a positive correlation between more chalk and increased strength. You wanna be strong(er), right? Use moar chalk.

 

Friday’s Strength Lesson:Making the simple complicated is commonplace. Making the complicated simple, awesomely simple, that’s creativity.

Recommended Reading

  1. Myth: Paleo Diets are Always High in Meat & Fat via Eirik Garnås
  2. Gym #Selfie Challenge: Quit Posing and Show us what Hard Work Really Really Looks Like via Bri Wilson
  3. What is the Best Squat Stance? via Adam Pine
  4. Aim for the Healthiest Life You Can Enjoy, Not Just Tolerate via Yoni Freedhoff
  5. Westside Barbell Raw Lifting Q&A via Syatt Fitness
  6. 3 Mistakes Coaches Make when Training Women via Tony Gentilcore
  7. Exercise of the Week: Serratus Wall Slides via Eric Cressey
  8. New Study on the Anabolic Window of Opportunity via Brad Schoenfeld
  9. 1 Powerful Mind Trick to Help You Stay on Track with Your Diet…Forever via Syatt Fitness
  10. How to Tell When a Trainer Sucks via Christian Thibaudeau
  11. Ignorant and Incompetent People Aren’t Aware of Their Ignorance and Incompetence via Bret Contreras
  12. What’s the Best Diet? via Dr. John Berardi
  13. What Videogames Can Teach Us About One Of Fitness’s Most Powerful Concepts via Dick Talens
  14. Eating When You’re Sick: Should You Feed a Cold or Starve a Fever? via Precision Nutrition
  15. Critical Eye for Program Design via Tony Gentilcore






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