Hope you’re enjoying your weekend!
Great week filled with a ton of good fitness info. This edition has four new strength tips, updated Training log and 15 recommended readings.
Strength Tips
Monday
Be a student your whole life.
Part of what makes lifting fun is the challenge of optimizing your training.
Finding ways to improve your technique, make your program more efficient, and better your diet.
Learn from others. Ask questions! Read as much as you can.
If you assume you already know everything, you’re limiting your opportunities for success.
Tuesday
Quick tip on how to brace for a squat or deadlift.
Bracing properly under a load will allow you to move more weight and perform the lift safely.
Here are 5 simple steps on how to brace for a squat and deadlift.
– Squeeze your glutes together like you’re trying to crack a walnut between your butt cheeks.
– Ribs down. Keep your bottom rib in your belt buckle.
– Take a big breath of air into your lower back, getting your entire lower torso to expand. Get fat with air and hold your breath.
– Flex your abs as hard as you can, like you are about to get punched in the stomach.
– Stand up tall, proud chest.
This allows you to maintain proper position throughout your lift, letting you move heavy weight safely and efficiently.
Thursday
Focusing on too many cues at once is convoluting and disruptive.
Stick to one or two technical cues during a lift.
Deadlift: “Chest up!” “Drive your heels through the floor!”
While being mindful is good, you don’t want to over-coach yourself out of a lift.
Friday
“Some people want it to happen, some wish it would happen, others make it happen.”
Recommended Reading
1) 9 Best Deadlift Tips via Bret Contreras
2) The Big Calorie Counting Strawman via James Krieger
3) The Lessons of Peyton Manning via Scott Abel
4) The Five Biggest Contradictions in Fitness via Nick Tumminello
5) Kettlebell Leg Training via Mike Robertson
6) How to Use Lifting Straps [Video Tutorial Inside] via Jordan Syatt
7) Alanylglutamine via Examine.com
8) Everything You Know About Corrective Exercise Is Wrong via Tony Gentilcore
9) Lifting Weights Burns Fat. Why Weight Lifting Is Better Than Cardio For Fat Loss via James Fell – Body for Wife
10) Mike’s Rules for Staying Lean and Strong on the Road via Mike Samuels
11) Movement is Medicine via RossTraining.com (Ross Enamait)
12) Weighty Matters: How Bad Do We Want Good News Regarding Childhood Obesity? This Bad via Yoni Freedhoff
13) 5 Matters of Muscle via Bryan Krahn
14) A Pragmatic Approach to Tendonitis in Powerlifting via Reactive Training Systems
15) Sumo Deadlift – Beginner vs Expert via Boris Sheiko Official
