Syatt Fitness: The Week in Review (9/21/2014)

What Muscle Does That Work

G’morning!

I hope you’re having an awesome weekend and are excited for this brand new installment of The Week in Review.

Before we get to the goods, for your viewing pleasure here’s an impromptu 45-sec dance number I put on in between sets of deadlifting.

Oh! I also want to remind you about my brand new online powerlifting team wich is starting tomorrow. Today is the last day to sign up so if you want to train like an elite lifter while competing for $$$ prizes…sign-up here.

In the meantime, I’ve got a ton of great info for you in this installment of The Week in Review so enjoy and have a great weekend.

-J

Articles By Jordan

My Powerlifting Meet: A Brief Recap

9 Little-Known Tips to Improve Your Squat: Part 1

 

Daily Strength Lesson’s

Monday’s Strength Lesson: Being a good listener will take you further than any amount of talking ever could.

Few people are good listeners.

Like…truly good listeners.

Most people prefer to hear the sound of their own voice and go on, and on about themselves with little regard for others.

This is why good listeners stand out.

People can tell if you’re listening or blowing them off.

People can tell if you’re invested in their story, their life, and them as an individual.

People can tell if you really care.

So what to do going forward?

Quit yapping. Start listening.

– Want your nutrition clients to make better progress? Quit talking and start listening.

– Want your potential leads to start signing up more often? Quit talking and start listening.

– Want to get double meat for the price of single meat at Chipotle? Quit talking and start listening.

The moral of today’s strength lesson?

Quit Yapping. Starting listening.

 

Tuesday’s Strength Lesson: If you’re frustrated with your lack of progress in the gym but you aren’t following a specific training program…you have no right to be frustrated.

Period.

It doesn’t matter who you are or how much you [think you] know…if you aren’t following a pre-planned training program geared towards your individual goals…quit complaining.

That’s your problem.

So what’s your next steps?

1) Define your goal

2) Find a training program that suits that goal

3) Follow that program *for a minimum* of 8-12 weeks.

Rinse. Wash. Repeat.

 

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

Tryna get your swole on?

How about blowin up dem quads, glutes, hamstrings, and erectors?

Give this training session a shot – I did it yesterday:

1) Back Squat: 4 x 8

2) Goodmorning: 4 x 10

3a) Glute-Ham Raise w/ Hip Extension: 4 x 12

3b) Ab Wheel Rollout: 4 x 12

 

Thursday’s Strength Lesson: Exercise variation is important…but variations in volume & intensity are more important.

I was wrong.

Based on previous experiences, I used to believe changing exercises every single training session was optimal for improving strength & performance.

I was wrong.

The reality is that exercise variation (while definitely important) isn’t nearly as important as regularly waving training volume and intensity.

This is good news.

Now you don’t need to worry about finding a crazy new exercise variation to avoid accommodation.

Instead, just stick to the basic lifts. They work perfectly fine.

Of course, I do recommend slightly varying movements to avoid overuse injuries and to address glaring weaknesses (i.e. switching btw Sumo & Conv. DLing).

But there’s no need to switch variations every single training session.

Personally, I change training programs (and exercises) every 3-4 weeks.

But what helps me and my clients most is using a systematized approach to varying the total volume & intensity that allows us to make continued, long-term progress.

 

Friday’s Strength Lesson:For most of life, nothing wonderful happens. If you don’t enjoy getting up and working and finishing your work and sitting down to a meal with family or friends, then the chances are that you’re not going to be very happy. If someone bases his happiness or unhappiness on major events like a great new job, huge amounts of money, a flawlessly happy marriage or a trip to Paris, that person isn’t going to be happy much of the time. If, on the other hand, happiness depends on a good breakfast, flowers in the yard, a drink or a nap, then we are more likely to live with quite a bit of happiness.

 

Recommended Reading

  1. So You Want to Start Sprinting? via Eric Cressey
  2. Low Back Pain? Here are the Best Sex Positions via Christine Bezruki
  3. 9 Little-Known Tips to Improve Your Squat: Part 1 via Syatt Fitness
  4. How Do You Program for That? via Dean Somerset
  5. Lay off the Juice Cleanse Diet. You’ve Been Lied To via Erin Brodwin
  6. My Powerlifting Meet: A Brief Recap via Syatt Fitness
  7. To-Doned List via Sol Orwell
  8. Don’t Take Your Vitamins via Emily Oster
  9. 5 Questions with Alex Viada via Juggernaut Training Systems
  10. Pause Bench Press via Matt Rossignol
  11. Coregasms Survey Results via Dean Somerset & Bret Contreras
  12. Time I Got Something off My Chest via Marianne Kane Fass
  13. Fat Dairy May Keep T2D at Bay via Kristina Fiore
  14. Are Fad Diets Killing You? via Pat Koch
  15. The Nocebo Effect: How Your Power of Suggestion May Harm Your Clients viaJonathan Fass and Matthew Danziger






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