The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [Worthless Exercises]( [The 5 Most Worthless Exercises of All Time]( by Christian Thibaudeau Most exercises have value if you do them correctly. But not these. Hope you're not doing any of them. [Shoulder Health]( [Tip: Two Surprising Exercises for Shoulder Health]( by Dan Chavez These two moves can help you prevent and even eliminate shoulder pain. [Go Heavy or Go]( [Tip: Go Heavy or Go... Make Gains Anyway]( by Christian Thibaudeau If the bar ain't bending, you're just pretending, right? Well, not so fast. Here's why. [Perfect Biceps Curl]( [The Perfect Biceps Curl]( by Tim Arndt Curls seem easy to master, yet most lifters are leaving some gains on the table. Use these science-based tricks to build bigger bi's. [Right Weight to Grow]( [Tip: Are You Using the Right Weight to Grow?]( by Shawn Wayland Most people don't according to this new study. Check it out. [Training to Failure]( [Tip: Pros and Cons of Training to Failure]( by Christian Thibaudeau It's the most important key to muscle growth. And it'll fry your CNS and lead to injury. Wait, which is it? A little of both. Here's why. [Replacement Mills]( [Beware of Testosterone Replacement Mills]( by Dr Christopher Senger Some TRT clinics use a cookie-cutter approach. You might as well drive up, push your ass through the window, and get a shot. Here's how to find a good one. [Barbell Clean Complex]( [Tip: A Murderous Barbell Clean Complex]( by Eric Bach This one-bar finisher contains elements that will help you perfect your explosive pulls and activate your glutes. [A Better Way to RDL]( [Tip: A Better Way to RDL]( by Ben Bruno This dead-stop, pinned variation of the Romanian deadlift is easier on your back, keeps your form in check, and nails your glutes. [3 Ridiculous Things]( [3 Ridiculous Things People Say About Diet]( by Christian Thibaudeau You've heard these sayings before. They make sense... if you don't think about them very hard. Let's think about them hard and get to the truth. [The Complete Ab Exercise]( [Tip: The Complete Ab Exercise]( by Kelvin King, Jr This movement builds core strength, nails the abs, and even hits those hard-to-reach serratus muscles. [Try the Kettlebell Krusher]( [Tip: Try the Kettlebell Krusher]( by Eric Bach All you need for this quick workout is 8 minutes and a kettlebell. Check it out. [Shoulder Health]( [A Strongman's Guide to Shoulder Health]( by Chad Coy, TJ Kuster Love lifting heavy? Then you either have some shoulder issues or you soon will. Follow these 5 steps to get them healthy and keep them healthy. [Non-Organic Produce]( [Tip: Do This to Fix Non-Organic Produce]( by TC Luoma Here's how to make your non-organic fruits and vegetables as healthy as their organic counterparts. [Use a Spotter]( [Tip: Another Good Reason to Use a Spotter]( by Shawn Wayland Does having a spotter lead to better bench press performance, even if he doesn't touch the bar? Check out this fascinating new study. [Exercise More Effective]( [Tip: Use This to Make Exercise More Effective]( by TC Luoma This substance, with its broad list of abilities, is the Superman of supplements. [Get Harder Down There]( [Tip: Get Harder Down There]( by TC Luoma 7 things that will give you better erections (and 2 things that won't). [Cure for Sugar Cravings]( [Tip: The Cure for Sugar Cravings]( by Chris Shugart It's easy to drop bodyfat if your cravings for sweets and other junk are taken away. Here's one way to do it, according to science. [Sissy Machine]( [Tip: The Sissy Machine That'll Get You Strong]( by Calvin Huynh The wimpiest machine in the gym can actually help you build strength and muscle. Who knew? Try these two exercises. [Serious Athletes]( FEATURE ARTICLE [The Big Problem With Bulking]( by Christian Thibaudeau [The Big Problem With Bulking]( Traditional bodybuilding protocols are divided into bulking and cutting phases. Both phases use extreme approaches to achieve opposite effects. For bulking, success is normally measured by the increase in scale weight, without much regard to appearance. Some even recommend force-feeding yourself and skipping any physical activity that might slow your weight gain. Supposedly you'll be able to diet off the fat during the cutting phase. To do this, calories are drastically restricted and cardio is increased to speed up fat loss. The Problem? Fat Cell Hyperplasia You can add size or volume to a structure either by making the existing components bigger (hypertrophy) or by increasing the number of components (hyperplasia). Fat cells are like little bags. The more fat you put in the bags, the bigger they get. But the bags can only hold so much fat, and our body is a storage machine built for survival. As a result, it can also increase fat storage by adding more fat cells. When overeating for a significant period of time, your body increases its number of fat cells. While you can make existing fat cells smaller by emptying them via fat loss, it's impossible to remove fat cells without surgery. Your body can make fat cells, but it can't remove them. The more fat cells you have, the easier it is for your body to store fat. So by adding new fat cells to your body you're actually making it better at gaining body fat and you make it worse at losing it. By doing a dirty bulk, you can stimulate adipocyte hyperplasia, which will make it harder to lose fat and easier to gain it over time. TRENDING [Fish Oil: You're Using It Wrong]( [Fish Oil: You're Using It Wrong]( by TC Luoma Fish oil burns fat and curbs inflammation if used correctly. The problem? Many people are screwing it up. Here's how to use it to get real results. [Lifter's Elbow: The Cause & The Cure]( [Lifter's Elbow: The Cause & The Cure]( by Dr John Rusin Three common things you probably do in the gym that will wreck your elbows, plus a few smart tricks that'll fix you right up. [Velocity Diet]( POWERFUL WORDS Remember, a busy commercial gym is a great place for an 8-station circuit workout as long as you don't mind that every single person in the gym will hate you forever. – [T Nation (Instagram)]( The ability to endure pain and persevere is a huge predictor of success in life and probably the most important predictor of success in the gym. – [TC Luoma]( There are several benefits of competing. The biggest one is, regardless of the specific competition, you have an absolute, clearly defined goal. Competition will give you the motivation and focus to push beyond perceived limits. – [Michael Warren]( [Let's see who has the coolest story, bro.]( [stay out of shape]( [Which would you choose?]( [Don't be a wanker.]( Copyright © 2018 T Nation LLC, All rights reserved. 1850 Reliable Circle, Colorado Springs, CO 80906 [Unsubscribe From List](