Syatt Fitness: The Week in Review (9/14/2014)

Pad For Squats - You Mean TrapsG’morning!

I hope you’re having an awesome weekend and enjoying some well deserved time away from work.

I’ve been in New Jersey all weekend, hanging out with a bunch of my hooligan powerlifter friends, which has been an absolute blast.

Fortunately, this past week was filled with tons of great fitness info so I’ve got a boatload of good reads for you in this installment of The Week in Review.

Enjoy,

-J

BIG ANNOUNCEMENT

Do you want to drastically improve your squat, bench press, and deadlift?

Do you want to compete for free gear and a hefty $$$ prize?

If you answered yes, I’m starting a brand new online Powerlifting team for you and other like-minded individuals. 

SIGN ME UP!

The first team of its kind, participants are accepted on a first-come first-serve basis so if you’re interested in joining I encourage you to sign-up today.

Articles By Jordan

Tired of Training Alone? Join My New Online Powerlifting Team!

Fitness Myths that NEED to Die: The “Right” Way to Kettlebell Swing

10 Things I Wish I Knew When I First Got Into Working Out

 

Daily Strength Lesson’s

Monday’s Strength Lesson: Every single rep of every single set doesn’t have to (and shouldn’t) be a grinder.

“Put more weight on the bar.”

It’s the easiest, simplest, and arguably most accurate way to describe how to gain strength. 

It’s true. You gotta keep putting more weight on the bar.

But there comes a point where it’s important to realize two major things:

1) As you reach higher levels of strength, you won’t be able to put more on the bar every day, week, or even month. The stronger you get, the harder it becomes to improve.

2) Related to the above, if you only focus on trying to put more weight on the bar and subsequently grind every single rep of every single set…you’re going to fail. Big time.

The reality is there are times when it’s appropriate to grind and other times when it’s equally appropriate to back off.

This, finding the balance between the two, is perhaps the “best kept secret” of strength training.

I call it the difference between “grinding” and “grooving.”

Grinding is for displaying strength. It’s when you get under a heavy bar and show how much you’ve got.

Grooving, with light(er) weight, is for ingraining perfect technique, recovering, and *giving your body the rest it needs in order to get stronger.*

Find the balance between the two and you’ll go further than most people could ever imagine.

 

Tuesday’s Strength Lesson: Want to know the best exercise that will drastically improve your back squat?

Good mornings? 

No.

Box Jumps?

No.

Front Squat?

No.

So what is it…

The Back Squat.

Too often we get caught up in the minutia of trying to “fix” truthfully innocuous “imbalances” and issues by performing 10,000 different exercise variations while completely neglecting the 1 thing we’re actually trying to improve.

If your back squat isn’t grooving properly…DO MORE BACK SQUATS!

This message brought to you by #NotEvenPubMed

 

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

Need some time away from the barbell but still wanna get strong as all fuark?

Give this full body workout a shot.

Simple. Quick. Effective. Brutal.

1) Heavy Turkish Get-Up: 2/side, 1/side, 1/side

2a) KB Overhead Press: 3 x 6/arm
2b) Goblet Step-Up: 3 x 6/leg

3a) [Weighted] Chin-Up: 3 x 8
3b) Single-Leg KB RDL: 3 x 8/leg
3c) HEAVY KB Swing: 3 x 12

 

Thursday’s Strength Lesson: Want to make your Deadlift lockout more explosive?

Lock your knees *hard* and as quickly as possible!

Too often I see lifters struggling to lock out weights that should move like speed work.

While this could be for a variety of reasons, one of the more common ones is forgetting to lock the knees out as quickly and explosively as possible.

Not sure what I mean?

I explain exactly how to use this cue to improve your Deadlift lockout in this brief video:

 

Friday’s Strength Lesson:This planet has – or rather had – a problem, which was this: most of the people living on it were unhappy for pretty much of the time. Many solutions were suggested for this problem, but most of these were largely concerned with the movement of small green pieces of paper, which was odd because on the whole it wasn’t the small green pieces of paper that were unhappy.

 

Recommended Reading

  1. Perceived Control Over Setbacks Promotes Persistence via Medical News Today
  2. Earn Your Moderation via Bryan Krahn
  3. Are Eggs Good For You? via Mike Roussell
  4. How Do I Find Maintenance Calorie Intake After Dieting? via Andy Morgan
  5. Functional Strength Gains by Leg Pressing? via Chris Beardsley
  6. 10 Things I Wish I Knew When I First Got Into Working Out via Syatt Fitness
  7. Eating Addictiong, Rather than Food Addiction, Better Capures Addictive-Like Eating Behavior via ScienceDirect
  8. Great Exercise to Enhance Posterior Shoulder Strength, Endurance, and Overhead Stability via Mike Reinold
  9. How Chronic, Prolonged Sitting Impacts Your Body – and What to Do About It via Eric Cressey
  10. Fitness Myths that NEED to Die: The “Right” Way to Kettlebell Swing via Syatt Fitness
  11. 3 Tips for a Bigger Deadlift via Adam Pine
  12. Tired of Training Alone? Join My New Online Powerlifting Team! via Syatt Fitness
  13. Improve Your Bench Press via Matt Rossignol
  14. Does Intrinsic Motivation Strengthen Physical Activity Habit? viaOmar Atlas
  15. The Pain Game (Part 2) via Marianne Kane Fass & Jonathan Fass






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