The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER] [The Weekly Dose] LATEST ARTICLES [Kroc] [Kroc: From Matt to Janae] by Chris Colucci The transgender powerlifter and bodybuilder formerly known as Matt Kroc speaks out. [Set-Rep Scheme] [Tip: Do This Set-Rep Scheme for Size] by Christian Thibaudeau There are many set-rep protocols for hypertrophy, but this one has stood the test of time. Check it out. [Cable Flyes] [Tip: Try Low to High Cable Flyes] by Clay Hyght, DC Bring up your upper chest with this unique exercise. Here's how. [Stop Taking Multivitamins!] [Stop Taking Multivitamins!] by TC Luoma Multivitamins don't work. But there are 19 things that do help you live longer, look better, and perform optimally. Here they are. [Antagonist Training] [Tip: Perform Antagonist Training] by Chad Waterbury Recover faster and get stronger by manipulating your nervous system. Here's how. [Metabolic Demand] [Tip: Understand the Law of Metabolic Demand] by Dr Jade Teta Stop using the word "weight" and get smarter about calories. This will help. [Improve Your Deadlift] [13 Ways to Improve Your Deadlift, Fast!] by Tony Gentilcore These tips, cues, adjustments, and "tricks" will have you deadlifting more weight right away. Check 'em out. [Build Your Shoulders] [Tip: Build Your Shoulders With This Workout] by Christian Thibaudeau Going heavy builds muscle, but don't forget constant tension and lactate build-up. This routine provides both. Check it out. [Ladder Method] [Tip: Use the Ladder Method] by Chad Waterbury Accumulate volume, manage fatigue and get strong with this smart training method. Here's how. [Pull-Ups - Chin-Ups] [Pull-Ups Vs. Chin-Ups] by Tyler Thomas We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both. [Kettlebell Swings] [Tip: Do Kettlebell Swings for a Big Deadlift] by Erick Avila Develop explosiveness, grease the groove, and improve work capacity. Here's how. [Isolation Exercises] [Tip: Stop Focusing on Isolation Exercises] by Christian Thibaudeau Your best gains will come from getting strong on the big basics. Here's why, and what to do. [CrossFit Training] [The Future of CrossFit Training] by Christian Thibaudeau CrossFit is no longer just an endurance contest between people with crappy form. It's now a sport and real competitors need to train smarter. [Go Negative] [Tip: Go Negative to Get Positive Results] by Chris Shugart Sometimes a kick in the butt works better than a pat on the back, especially for fat loss. Here's why. [Power Shrug] [Tip: Do the Power Shrug for Traps] by Christian Thibaudeau Use controlled momentum to make barbell shrugs safer and more effective. Here's how. [Build That Back] [Tip: Build That Back With 21's] by Ben Bruno Get stronger lats, biceps and even abs by doing chin-ups using the reverse 21 method. Here's how. [Lateral Raises] [Tip: Use Bands for Lateral Raises] by Adam Bentley Medial delts get bigger and stronger when you stress the mid-range of lateral raises. Here's why. [Start Committing] [Tip: Stop Trying, Start Committing] by Chris Shugart It's time to cut the crap and reach your physique goals. Trying is lying. Start committing instead. Here's how. [Leg Press] [Tip: Do the 2-Minute Leg Press] by T Nation High reps and continuous tension can build a mountain of muscle, especially on your legs. Try this workout. [Serious Athletes] FEATURE ARTICLE [Hit a Muscle Two Days in a Row] by Christian Thibaudeau [Hit a Muscle Two Days in a Row] You’ve heard this before: "A muscle needs 72 hours of recovery after intense strength training.” But what if you could progress faster by disregarding this belief? If you’re wanting to build a muscle group, do a second bout of resistance training 24-36 hours after the first stimulation. Olympic lifters snatch, clean & jerk, and squat pretty much every day. Top CrossFit athletes hit the whole body daily to some extent. Russian powerlifters do the bench, deadlift, and squat multiple times per week. It's simplistic to believe in the "train, rest the muscle for 72-96 hours, train again" model. Adaptation is a continuous process. It doesn't have distinct catabolic-then-anabolic periods. The body is constantly breaking down and building-up muscle tissue. And the ratio will vary depending on various elements like training status, nutrition, and rest. So train a few basic movements and do them often. Hit the same muscle group two days in a row, and you’ll feel a much better contraction on the second day and get a better pump. Afterwards, the muscle will stay pumped-looking for a lot longer. But don’t do a third day in a row for the same muscle or you’ll feel flat. Day 1: Do heavier work on the big compound exercises. Day 2: Do 15-20 minutes of light pump work for the same muscle group, then move on to your normal workout for that day. Here’s one way to program it. A 4-days on, 1-day off split it would look like this: Day 1: Pressing muscles (main workout) Day 2: Pressing muscles (pump work); Pulling muscles (main workout) Day 3: Pulling muscles (pump work); Legs (main workout) Day 4: Legs (pump work); Abs, conditioning (optional) Day 5: OFF Repeat The second session is there to enhance the anabolic response to the first session. It does this by prolonging the period of increased protein synthesis and also increasing nutrient transport to the muscles. TRENDING [The Cure for Puny Arms] [The Cure for Puny Arms] by Christian Thibaudeau Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms. [Top Priority for Lower Traps] [Top Priority for Lower Traps] by Mike Robertson Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them. [Velocity Diet] POWERFUL WORDS Hit the gym every day for YOU, not for someone else. That said, make sure your ex sees the results. – [T Nation (Twitter)] If you sprint consistently, you'll build a superhero physique. Your hamstrings will be thick and powerful. Your glutes will sit high and tight like a military fade haircut. And no other exercise will decimate body fat faster. – [Eric Brown] Successful people learn from adversity and use it to make them stronger. Weaker people use adversity as a crutch; it's something to blame their failures on. Assume responsibility and you assume control over everything in your life. – [Matt Kroc] [Lifting gloves] [Myth of women] [Eat a ton] [Dont be upset by the result] Copyright © 2016 T NATION LLC, All rights reserved. [Unsubscribe From List]