Syatt Fitness: The Week in Review (8/31/2014)

its a rest for the weightsTop o’ the mornin’ to yeh!

I hope you’re having an awesome long weekend enjoying it to the fullest.

One of my best friends recently came to visit me all the way from Israel and he’s staying in Boston through the weekend so we’re about to head out and enjoy the city.

In the meantime, I’ve got a ton of great info for you including 15 articles, 5 strength lessons, and one of my most popular exercise video tutorials in this installment of The Week in Review!

Enjoy and have a wonderful weekend!

-J

BIG ANNOUNCEMENT

The brand new Syatt Fitness GET STRONG shirt is now available to order HERE!

TShirt 2Styles include

  • Women’s Tank Top
  • Women’s T-Shirt
  • Men’s T-Shirt

You can order all of your shirts directly from THIS LINK.

Articles By Jordan

Fitness Myths that NEED to Die: The Paleo Diet Edition

You’re Doing Push-Ups Wrong! Here’s How to Correct Them.

Daily Strength Lesson’s

Monday’s Strength Lesson: Pulling the slack out of the bar is overrated.

There.

I said it.

I know a bunch of internet experts are gonna get their Oshkosh in a bunch after reading this but I’m o.k with that.

Here are my thoughts:

1) Pulling the slack out of the bar is *essential* for non-competitive lifters. It WILL keep you in a safer position and save your back.

2) For competitive lifters, pulling the slack out of the bar can be helpful…but it’s definitely not essential. In my opinion, it’s one of those skills that’s important to learn early on in your career but, as you get stronger and more efficient, it becomes less and less beneficial.

It only takes watching some of the best Deadlifters in the world to know that many of them rip the bar off the floor without pulling even the slightest bit of tension. 

Of course, there are others who take great time and care to pull as much tension out as possible prior to initiating the lift.

So what can you take from this?

*Find what works for you!*

An individualized approach?

Blasphemy, I know

– If you’re just starting out and/or are mainly lifting for general health/athletic purposes…pull the slack out of the bar.

– If you’re a competitive lifter and mainly focusing on bringing up your DL, try different set-ups and techniques to push yourself to the next level. If that entails pulling the slack out of the bar…great. If not…that’s great, too.

 

Tuesday’s Strength Lesson: Everyone cheats on step-ups. Do you?

Step-ups are one of my favorite single-leg drills. Unfortunately, pretty much everyone cheats which negates all associated benefits.

How do they cheat?

They jump off the back leg.

When performing the step-up you want to use your back leg *as little as possible* while focusing almost entirely on driving through your front, stance leg.

Do you cheat or do you do the step-up properly?

Watch my brief video tutorial to find out

 

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

Looking for a killer full-body workout?

Give this a shot.

1) Sumo Deadlift: 3 x 4

2a) [Weighted] Chin-Ups: 3 x 6
2b) Front Squat: 3 x 6

3a) Seated DBell Overhead Press: 3 x 8
3b) Farmers Walk: 3 x 100ft
3c) Cable Facepull: 3 x 12

 

Thursday’s Strength Lesson: Can you make it through the middle ground?

The beginning is always the easiest. Whether it’s a new exercise program, nutrition guidelines, or even a business endeavor…it’s fun, exciting, and you’ve got all the motivation in the world.

Then it happens.

Things get to be “normal.”

It’s no longer quite as fun or exciting. Your motivation begins to dwindle and it becomes easier and easier to justify not putting in as much effort.

This, the middle ground, is where it matters most.

If you can make it through the middle ground and continue to give it everything you’ve got…you *will* succeed.

Period.

Regardless of the endeavor, if you can continue to push and make it through the middle ground you will go far beyond most people’s wildest dreams.

 

Friday’s Strength Lesson:Some people will always throw stones in your path. It depends on what you make with them. Wall or bridge? Remember, you are the architect of your life.

wall or bridge

Recommended Reading

  1. 9 Tips for Dedicated Lifters via Daniel John
  2. How to Lose Weight: The Best Way to Lose Fat, and Avoid Fad Diets via JC Deen
  3. 4 Reasons You Aren’t Gaining Muscle via Brad Schoenfeld
  4. What Are the Best Glute Exercises? via Bret Contreras
  5. How to Get Stronger via Tony Gentilcore
  6. You’re Doing Push-Ups Wrong! Here’s How to Correct Them. via Syatt Fitness
  7. The Unbiased Truth about Marijuana via Examine.com
  8. 6 Steps to Fixing Your Clients’ Broken Diets via Mike Samuels
  9. Fitness Myths that NEED to Die: The Paleo Diet Edition via Syatt Fitness
  10. Client Behavior Change Understanding the Transtheoretical Model via Mark Young
  11. How to Decide When You Don’t Know How to Decide via Bryan Chung
  12. Throw It All Away via Nate Green
  13. 10 Steps to Great Squatting Technique via Chad Wesley Smith
  14. 3 Ways to Use the Pause Squat via Matt Rossignol
  15. The Green Smootie Diet and Juice Fasting Craze! Healthy or Hype? via Tom Venuto






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