Syatt Fitness: The Week In Review (8/30/2013)

syattfitnesslogoGood morning and happy Friday!

I hope you’re doing well and ready to enjoy a long and relaxing weekend. I’ve got a bunch of great articles and strength lessons to share with you in this installment of Syatt Fitness: The Week In Review but, before I get to those, I have one brief announcement.

The past 12-weeks I hosted the first ever Syatt Fitness GET STRONG Challenge in which the participants received 12 weeks of progressive strength training programs and competed to see who could gain the most strength in that time frame. While the winner has yet to be chosen, the results have been remarkable and I wanted to share some with you:

Marlee added over 80lbs to her Deadlift!

Ephraim added 45lbs to his Bench Press!

Rob added over 40lbs to his Squat!

And that’s only the beginning! The results of the other participants are still piling in and I’m blown away by the tremendous strength gains. Everyone is hitting RIDICULOUS Personal Records!

I’m telling you this:

1) Because I’m proud of the participants

and

2) I’ll be running another 12-week Syatt Fitness GET STRONG Challenge starting around October 1st. If you’re interested in participating (and winning $$$ prizes) shoot me a brief e-mail explaining why you’d like to join the challenge.

My e-mail: jordan@syattfitness.com

Until then, enjoy this installment of The Week In Review.

Never Minimal. Never Maximal. Always Optimal.

-J

Articles By Jordan

Training to Failure: 5 Questions You Need to Answer

Optimal Nutrition for Strength Performance

 

Daily Strength Lesson’s

Monday’s Strength Lesson: I’m regularly asked to summarize my philosophy on strength training. People usually ask with the assumption that I’ll go into a long-winded monologue explaining the ins and outs of periodization, variation, intensity and volume, form and technique, etc, etc, etc,.
Blech

I prefer a more simple approach:
– Sometimes you lift very heavy weights for 1-6 repetitions.
– Other times you lift lighter weights as fast as possible for 1-5 repetitions.
– And other times you lift moderate weights for 8-20 repetitions.

Have fun.

Get strong.

Smile

 

Tuesday’s Strength Lesson: Forums are not the right place to learn about training or nutrition.

Don’t get me wrong, there are certainly some very smart people circulating throughout various forums dispelling common myths and spreading great information…

However, those people are few and far between.

If you want to learn accurate, research and experience based information start with high quality material from the best in the industry. For example:

– The Science and Practice of Strength Training
– Supertraining
– Special Strength Training Manual for Coaches
– Building the Efficient Athlete via Eric Cressey
– Post Rehab Essentials via Dean Somerset

And

– Precision Nutrition
– Alan Aragon‘s Research Review
– Martin Berkhan‘s leangains.com
– Lyle McDonald’s bodyrecomposition.com

And that’s just tip of the iceberg.

Please, do yourself a favor and stay away from the forums.

 

Wednesday’s Strength Lesson: Variation is great…but there’s nothing wrong with a good ‘ol fashion Chin-Up.

It currently seems to be “in” to find the newest/craziest/brotacular exercise variations imaginable. While some turn out to be useful and effective, it’s easy to lose sight of whats important – THE BASICS – and get caught up in the debauchery of ridiculous variations.

The standard Chin-Up is unquestionably one of the greatest exercises of all time and should be a staple in pretty much EVERYONE’S programming.

Sure, it may seem boring and even too simple to be effective, but realistically the Chin-Up is one of the safest, most productive, and accessible exercises in a lifters’ repertoire.

Can’t do a full Chin-Up?

Having trouble with proper technique?

Watch this short video for a bunch of tips and tricks.

 

Thursday’s Strength Lesson: Please, for your own safety (and my sanity), don’t turn to watch yourself Squat/Deadlift/OHP/etc in the mirror.

First and foremost, it’s dangerous.

If someone were to say “Hey! You should torque your spine while lifting something heavy,” would you do it?

Probably not.

Well, that’s what you’re doing when you turn to watch yourself in the mirror while training!

I don’t care if you watch yourself while performing less complex movements (bicep curls, shrugs, etc) but at least make sure you’re facing the mirror.

Second, in my opinion, you shouldn’t watch yourself Squat/DL/OHP/etc in the mirror at all…even if the mirror is right in front of you. Instead I suggest you get someone to record your lifts so you can watch them afterward and correct on the subsequent sets.

When lifting, you should only focus on lifting.

 

Friday’s Strength Lesson: “You should bring something into the world that wasn’t in the world before.

It doesn’t matter what that is. It doesn’t matter if it’s a table or a film or gardening – everyone should create.

You should do something, then sit back and say, ‘I did that.'”

Recommended Reading

  1. Smart Things We Did With Starting a Fitness Business via Eric Cressey
  2. High Protein Intake: Myths and Misconceptions About Safety via Brad Schoenfeld
  3. What Really Causes Heart Disease? via myscienceacademy.org
  4. Understanding Nutrition Is About More Than Simply Knowing How To Eat via Yoni Freedhoff
  5. How Weight Loss Makes You Fatter via Jen Sinkler
  6.  To BCAA Or Not To BCAA via Anyman Fitness
  7. Why You Need to STOP Setting Goals via Bojan Kostevski
  8. Four Strategies for Better Shoulder Mobility via Adam Vogel
  9. Training to Failure: 5 Questions You Need to Answer via Syatt Fitness
  10. Quick and Easy Ways to Feel and Move Better via Eric Cressey and Greg Robins
  11. Older and Infamed? Try Strength Training via Precision Nutrition
  12. Is Overtraining Real? via Adam Bornstein
  13. Optimal Nutrition for Strength Performance via Syatt Fitness