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by on Aug 24, 2014 in Week In Review | 2 comments

Syatt Fitness: The Week in Review (8/24/2014)

Cardio - You Mean Running to the Squat RackG’morning!

I’ve got a boat load of great info for you in this installment of The Week in Review including 15 brand new articles, 5 strength lessons, and one of my most popular instructional videos to date.

Enjoy and have a great weekend!

-J

Articles By Jordan

Fitness Myths that NEED to Die: Spot Reduction

The Top 13 Ways to Succeed by 25

Daily Strength Lesson’s

Monday’s Strength Lesson:Wolves don’t lose sleep over the opinion of sheep.

wolvesThere are always going to be haters.

Always.

No matter who you are or what you do, there are always going to be people who try their hardest to bring you down and keep you there.

The bigger you get and the more successful you become, the more determined these haters are going to be. 

It’s easy to let them get to you and even allow what they say to keep you from pushing further.

But you can’t let that happen.

You need to remember their hate is simply a projection of their own insecurities. You are literally doing what they weren’t strong and courageous enough to do so it’s easier to try and bring you down than it is to motivate themselves up. 

Don’t let the hate stop you, deter you, or second guess yourself

Use the hate.

Embrace it.

Funnel it to a place inside you that allows you to transfer it into an undying thirst for success.

Use it as a motivational furnace and keep stoking the fire as more hate comes in.

The more hate you get, the better you become.

Keep this in mind moving forward.

You’re a wolf; pay no attention to the sheep. Keep driving forward and do what you need to do to achieve your goals.

 

Tuesday’s Strength Lesson: Faster down, faster up.

Specifically for the squat, this is unquestionably one the single best cues I’ve learned over the years. 
Often times, as the weight gets heavy(er), lifters will slow the eccentric (lowering) portion of the lift down in an attempt to establish more control of the weight and sometimes because they start to get scared.

Don’t let this happen.

The less you think about the movement – the less “in your head” that you can be – the more fluidly you will move and the more efficient you will become with your lifts.

Specific to the squat, thinking too much and slowing down the movement will hinder your ability to not only move efficiently and re-bound out of the hole, but it will also make it more difficult to display your true maximal strength.

Granted, you shouldn’t free-fall until your ass hits the floor…but you need to *move as fast as possible while maintaining control of the weight at all times.*

It can be tricky at first and will definitely take practice, but actively trying to move as fast as you can *while maintaining control* will drastically improve your overall performance.

Want to increase your squat by up to 50lbs in 12-weeks?

Cover Photo  2The Elite Performance Squat Seminar is the premier tool used by countless coaches and lifters to help them learn and understand optimal squat technique, coaching, and programming.

 

Wednesday’s Strength Lesson: Time to pony up and get your head bands and short-shorts on because today is sample workout Wednesday!

Have nagging knee pain but still wanna grab a lower body strength workout?

I’ve got you covered.

Below I’ve provided a challenging and effective training session specifically designed to work around knee pain/injury.

That being said, this is no substitute for a doctors opinion. If you have pain, first and foremost, get it checked out by a qualified professional. If they clear you for training, give this a shot:

1) 2″ Raised Conventional Deadlift: 3 x 5

2) Barbell RDL: 3 x 8

3a) Single-Leg Hip Thrust off Bench: 3 x 12/leg
3b) Deadbug: 3 x 10

 

Thursday’s Strength Lesson: Having trouble with the Single-Leg RDL? Watch my brief video and give these two quick tips a shot to drastically improve your performance:

1) Touch the wall behind you: rather than think about bringing the DB/KB to the floor in front of you, actively try to touch the wall behind you with your free leg. This’ll promote more of a hip-hinge pattern instead of bending through the torso.

2) Allow your trail leg to lightly glide on the floor: if you’re having trouble balancing just keep the toes of your trail leg lightly against the floor as you complete the movement. You’ll reap all the same benefits without having to worry as much about tipping over throughout the drill. As you get better, feel free to move towards a true single-leg stance.

 

Friday’s Strength Lesson:If you have everything under control, you aren’t moving fast enough.

move faster

Recommended Reading

  1. The Sensitive Sensible Gluten Truth via Ramsey Nijem
  2. Hustle and Flow for More Muscle via Bryan Krahn
  3. Q&A: Speed Work via Mike Robertson
  4. It’s Time to Shut Up About Round-Back Deadlifts via Seth Larsen
  5. The Key to Results: Consistency via Tony Gentilcore
  6. The Top 13 Ways to Succeed by 25 via Syatt Fitness
  7. The Ultimate Guide to Everything You Ever Wanted to Know about IIFYM via Mike Samuels
  8. The Myth of 1g/lb: Optimal Protein Intake for BBers via Menno Henselmans
  9. An Open Letter to Everyone Who Has Told Women ‘Don’t Get Too Muscular!’ via Sophia Herbst
  10. Bear Crawls vs. Crab Walks via Eric Cressey
  11. Which Training Method is Best for Improving Power? via Chris Beardsley
  12. Fitness Myths that NEED to Die: Spot Reduction via Syatt Fitness
  13. 4 Tips You Need to Know for a Bigger Bench Press via Adam Pine
  14. How to Work Out Through Leg Pain or Injury via Miguel Aragoncillo
  15. How to Train for Power via Tony Gentilcore






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Fat Gripz
  • Lairn

    Off the subject, but should a person base their protein intake solely on their weight regardless of whether they have a low or high percentage body fat?

    • http://syattfitness.com/ Jordan Syatt

      Great question, Lairn. I prefer basing protein intake more off of lean body mass and goal weight rather than current body weight (especially for individuals with a higher BF%).