The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [6 Workout Mantras]( [6 Workout Mantras That Mostly Suck]( by Christian Thibaudeau There's a kernel of truth in every training mantra. But there's also a kernel of crap. So let's break them down and toss out the trash. [Two Cardio Workouts]( [Tip: Two Cardio Workouts That Build Muscle]( by Dani Shugart These untraditional metcon workouts are mixed right into your weight training. Try not to pass out. [Grip Position]( [Tip: Grip Position and Shoulder Mechanics]( by Joel Seedman, PhD Here's a common form mistake that most lifters don't even know they're making. [8-Minute Fat Burners]( [The New 8-Minute Fat Burners]( by Eric Bach Who's got time to dick around with fat-burning routines that take, like, forever? Add one of these to the end of your regular workout. [For Fat Loss]( [Tip: Low Fat vs. Low Carb For Fat Loss]( by TC Luoma What's better for improved body composition? One study says it might not be what you think it is. [Neglected Chest Exercise]( [Tip: The Most Neglected Chest Exercise]( by Michael Warren For pure size gains, many bodybuilders have forgotten about this pec-building staple. [Paradox]( [The Steroid-Marijuana Paradox]( by John Romano Weed hysteria is subsiding and full legality is looming. Are steroids next? They should be. Here's why. [Triceps]( [Tip: The Best Exercise Order for Triceps]( by John Meadows Build your tri's and avoid elbow pain by using this sequence for triceps training. [25 Reps for Bigger Legs]( [Tip: 25 Reps for Bigger Legs]( by Akash Vaghela When you walk into a room, do people think you're riding a stork? If so, here's the workout method you need. [17 Nutrition Tips]( [17 Nutrition Tips That Change Your Life]( by TC Luoma Useable, practical, little-known hacks you can start doing right away to change the way you look, live, and even love. [Drop Sets]( [Tip: Drop Sets – Effective for Growth or Not?]( by TC Luoma Here's what science has to say about drop sets, along with some recommendations. [Master the Hip Clean]( [Tip: Master the Hip Clean]( by Tom Morrison Here's a great movement for the beginner Olympic lifter or for anyone who wants to build some impressive traps. [Lose 10 Pounds of Fat]( [How to Lose 10 Pounds of Fat, Forever]( by T Nation You aren't fat, but you'd like to lose about 10 pounds to better show off those muscles. Here are the best tips from our experts. [Fix Your Back Pain]( [Tip: Fix Your Hips, Fix Your Back Pain]( by Tom Morrison Take this test to check your mobility, then learn how to fix it if there's a problem. [Go Heavy Retain Muscle]( [Tip: Go Heavy to Retain Muscle]( by Christian Thibaudeau Here's why doing high reps during diet phases can backfire, and why it's best to keep it heavy even when cutting. [Supersize Your Dumbbells]( [Tip: Supersize Your Dumbbells and Barbells]( by TC Luoma Here's how to make your barbells and dumbbells more effective and build more carryover strength. [Cardio for Very Big Lifters]( [Tip: Cardio for Very Big Lifters]( by Amit Sapir How does one of the world's strongest bodybuilders and powerlifters do cardio? You may be surprised. [First Thing in the AM]( [Tip: Do This First Thing in the AM]( by TC Luoma Your life may depend on doing one simple thing as soon as you wake up in the morning, especially if you're over 40. [Painful Training]( [Tip: Painful Training: The Good, Bad, and the Ugly]( by Christian Thibaudeau Does it really take a lot of pain to get a lot of gain? Here's the truth. [Serious Athletes]( FEATURE ARTICLE [Increase Workout Density]( by Chris Shugart [Increase Workout Density]( Increasing training density – doing the same amount of work in less time – is a form of progression, like adding weight. So, if you train for over an hour, it's time to tighten it up, increase your work capacity, get focused, and start making gains. Set a Countdown Timer Put your phone to work and use the countdown timer feature. Set it for one hour if you normally train for over an hour. Complete your normal workout before the timer stops. If the timer chimes and you're not finished, make it a rule to just stop and leave the gym. This is your punishment for goofing around. Now, this doesn't mean to rush your workout or use poor form. Rest as needed between sets too. Only now, with that clock ticking and the sense of urgency in the back of your mind, you may realize that you don't really need as much time as you've been taking between sets. You'll build your sense of body awareness. Or you may just stop training with a herd of bros. You know, when six dudes use one bench press and perform one set each every 20 minutes. Likewise, the countdown will keep you in check and minimize distracting conversations or getting hypnotized by the TVs or your wife's butt. People who've used this trick have even reported fat loss and less need for cardio. Amazing what less standing around will do. But I Don't Train Over an Hour! Good. But increasing your training density can still be beneficial. Do you have a lifting workout that takes 40 minutes to complete? Do it, but see if you can bring it down to 35 minutes. Chances are you can. This doesn't work with every training method of course, but for most people it'll keep them in the zone and provide a host of benefits. TRENDING [Want Big Arms?]( [Want Big Arms? Stop Wasting Your Time!]( by Ellington Darden, PhD You've spent 6 months trying to add a quarter inch to your arms. Dr Darden has just one question: “Why take 6 months to do it when you could do the same thing in 2 weeks?” Here's how... [Strong, Healthy Butt]( [6 Exercises For a Strong, Healthy Butt]( by Dr John Rusin Want to look damn good? Want to amplify athleticism? Then train the glutes directly. Here's how to do it while protecting the low back. [Velocity Diet]( POWERFUL WORDS Make America grind again. – [T Nation (Instagram)]( Trying to get jacked? Frequency is king. It's true for hypertrophy and even more true for strength. Research backs this up. Hit each muscle a minimum of twice per week for maximum growth. – [Christian Thibaudeau]( Changing your body might be easier if you devoted the time you'd ordinarily spend on cardio to doing more weight lifting or preparing some calorie-restricted meals. – [TC Luoma]( [Thunder bolts and lightning.]( [Priorities.]( [Choose your T-shirt model wisely...]( [cheat-weekend]( Copyright © 2018 T Nation LLC, All rights reserved. 1850 Reliable Circle, Colorado Springs, CO 80906 [Unsubscribe From List](