The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER] [The Weekly Dose] LATEST ARTICLES [6 Lifting Strategies] [6 Lifting Strategies That Always Work] by Mike Sheridan Cut through all the complex weight lifting theory with these proven strategies for building strength and muscle. [Tip: Do Partner Flyes] [Tip: Do Partner Flyes for Bigger Pecs] by John Meadows Manual resistance flyes. Yeah, this is gonna hurt. Here's how to do them. [Foam Roll Your Calves] [Tip: How to Foam Roll Your Calves] by Dr John Rusin Foam rolling hurts so good. Problem is, most people aren't using the right methods. Here's how to correctly target the calves. [4 Paths To Strength] [The 4 Paths To Strength] by Christian Thibaudeau There's more than one way to build nasty strength, but you always have to be smart about max effort training and exercise variety. Here's your guide. [Jettison Technique] [Tip: Use the Jettison Technique for Dips] by T Nation Increase time under tension and build your chest with this excruciatingly awesome drop-set technique. [Tip: Eat Proffles!] [Tip: Eat Proffles!] by Chris Shugart Protein waffles, that is. Easy to make, flour-free, and high protein. Get the recipe here. [Fix Anterior Pelvic Tilt] [7 Ways to Fix Anterior Pelvic Tilt] by Kasey Esser Fix this common posture problem. Not only will you look better, but you'll get better results from training. [Push-Back Push-Up] [Tip: Master the Push-Back Push-Up] by Nick Tumminello Build your shoulders with this unique delt-dominant push-up variation. Here's how. [Rack Pull and Chin-Up] [Tip: Do the Rack Pull and Chin-Up Superset] by Dr John Rusin This challenging back builder combines compression and decompression exercises for max results. Here's how to do it. [Perfect Warm-Up] [The Perfect 6-Minute Warm-Up] by Dr John Rusin Don't waste all your training time warming up. But don't skip the warm-up either. Get primed to lift in just 6 minutes. Here's how. [Tip: Set Higher Rep PRs] [Tip: Set Higher Rep PRs] by Charles Staley Hitting a new one rep max is great, but setting an 8 or 10RM will also help you reach your goals. Here's why. [Unilateral Leg Strength] [Tip: Test Your Unilateral Leg Strength] by Ben Bruno These four challenges will test your lower body strength and give you a heck of a workout. Check 'em out. [Weight Gainer Cookies] [Tip: Make Healthy "Weight Gainer" Cookies] by Chris Shugart Protein researchers give these cookies to their test subjects to insure plenty of quality calories are eaten. Now you can make them too. [Deconstructing the Deadlift] [Deconstructing the Deadlift] by Mark Rippetoe There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling. [Do Front Squats First] [Tip: Do Front Squats First] by Dean Graddon Want bigger quads? Do this quick front-squat ramp before you do anything else on leg day. [4 Rowing Challenges] [Tip: Take These 4 Rowing Challenges] by Eric Cressey Get your metcon on and have some "fun" too. Here's how. [Thyroid Health] [TipTip: Get Enough Iodine for Thyroid Health] by Bill Roberts A mild deficiency can make it harder for you to stay lean. Here's where to get it and how much you need. [Wobble Squat] [Tip: Try the Wobble Squat] by Chad Coy Looks crazy, but it's used by strength athletes to train the squat and bulletproof the core. Here's how to do it. [Tight Hamstrings] [Tip: Fix Your Tight Hamstrings] by Kelvin Ali All you need is a lacrosse ball and the ability to tolerate pain. Here's how to do it. [Serious Athletes] FEATURE ARTICLE [8 Tips for Perfect Rows] by John Gaglione [8 Tips for Perfect Rows] A thick, strong back is a sign of a strong lifter. The erectors, lats, rhomboids, and traps are essential for both weekend warriors and competitive lifters. We all know guys at the gym that look impressive from the front but resemble middle school kids from the rear. Don't copy them. The barbell row (and its variations) is one of the best movements for both back size and strength. Unfortunately it's also one of the most butchered lifts, which is a shame as too much body English completely diminishes the barbell row's potential benefits. This isn't to say that sometimes you can't work up a little heavier and use looser form, but many take this to an extreme, performing "rows" that resemble a penguin having a seizure. The key is to keep tension on the muscles you're trying to work, namely the upper back. Leave your ego at the door. The Rules 1. Make sure to perform a proper hip hinge. Your rowing stance shouldn’t look like a squat. 2. Sit back to get the torso parallel to the floor. 3. Only bend the knees slightly. 4. Keep the core braced to ensure a neutral spine and to help eliminate unnecessary body English. 5. Keep the chest proud and the shoulders packed to ensure shoulder health and optimal muscle recruitment. 6. When in doubt, lighten the weight and really focus on the muscle being worked. If you feel it in your legs, lower back, and neck, you're using too heavy a weight. 7. Holding each rep for a one-count at the top eliminates most bad technique. 8. Work the lats isometrically from time to time. TRENDING [8 Workout Mistakes] [8 Workout Mistakes You're Probably Making] by Lee Boyce Training abs at the wrong time, using dumb supersets, "pulling a CrossFit," and other programming mistakes that nearly everyone makes. [How to Burn Stubborn Body Fat] [How to Burn Stubborn Body Fat] by Dr Jade Teta Eating less and exercising more isn't going to get rid of stubborn pockets of fat. Here's the smart way to blast those love handles and saddlebags. [Velocity Diet] POWERFUL WORDS Conditioning prepares you for battle. Cardio makes you really good at running away slowly. – [T Nation (Twitter)] Pain means don't do it. Discomfort means suck it up, buttercup. – [Ben Bruno] Are your muscles worth anything? Can they actually lift anything that isn't perfectly balanced or affixed to a perfectly knurled cadmium steel bar? Can they do functional work, or are they just for show? Do yourself a favor and test them in a real-life, real functional way. – [TC Luoma] [Youre-capable-of-much-more] [Tired-of-Being-Fat-and-Ugly] [If-you-think-lifting-weights-is-dangerous] [I-Want-a-LightSaber] Copyright © 2016 T NATION LLC, All rights reserved. [Unsubscribe From List]