The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER] [The Weekly Dose] LATEST ARTICLES [5 Form Mistakes] [5 Form Mistakes You Don't Know You're Making] by Joel Seedman, PhD Pulldowns, overhead presses, bench presses, pull-ups, rows. Your form sucks on all of them. Really. Here's where you're messing up. [Stop Labeling] [Tip: Stop Labeling Your Body Type] by Chris Colucci Endomorph, ectomorph, mesomorph: Dumb labels from the 1940s that were never meant for lifters. Here's the real story. [Build Biceps] [Tip: Build Biceps With Science-Backed Methods] by Adam Bentley Five quick tips to help you finally stretch out those shirtsleeves. [Politically Correct] [4 Politically Correct Fitness Lies] by Dani Shugart Let's cut the crap and talk about how touchy-feely fitness advice actually works the opposite of how people expect. Consider this your trigger warning. [Empty Bar] [Tip: Always Start With An Empty Bar] by Paul Carter Some of the strongest lifters on the planet start their workouts with an empty bar. Here's why you should too. [Build Your Triceps] [Tip: Build Your Triceps With These 6 Methods] by Adam Bentley Take a few tips from ridiculously strong powerlifters and apply these training methods. [Missing CrossFit Exercise] [The Missing CrossFit Exercise] by Dr John Rusin CrossFit-style training is asymmetrical and incomplete, and people are paying the price with injuries. Here's how they can fix it. [Dumbbell Complexes] [Tip: Do These Dumbbell Complexes] by Travis Hansen Two quick workouts to blast off body fat and improve all-around athleticism. Easy to do in a busy gym too. Check 'em out. [Box Jumps] [Tip: Use Box Jumps The Right Way] by Eric Bach That means NOT using them for conditioning or cardio. Here's why. [4 Ways to Burn Fat] [4 Ways to Burn Fat That Beat HIIT] by Nick Tumminello How to use Supramaximal Interval Training (SMIT) to torch fat, improve fitness, and increase athletic performance. [Test Your Glutes] [Tip: Test Your Glutes] by Joel Seedman, PhD Are your butt muscles firing properly? Here are 8 quick tests. Pick a couple and find out. [Upper Body Strength] [Tip: Test Your REAL Upper Body Strength] by Jim Wendler Two exercises are all you need to test out your upper body strength for sports performance. Check 'em out. [Body Fat Set Point] [Change Your Body Fat Set Point] by Bill Roberts Can't get lean or stay lean? Can't handle carbs? Impaired gene expression and nutrient partitioning could be the problem. Here's how to fix it. [Stop Rowing] [Tip: Stop Rowing With Excessive ROM] by Joel Seedman, PhD Using full range of motion is good, except when it's bad and leads to injury. Here's how to fix this common form mistake. [Single-Best Calf Exercise] [Tip: Discover the Single-Best Calf Exercise] by Chad Waterbury Looks odd, but it damn sure works. Check it out. [Lower Body Strength] [Tip: Test Your Lower Body Strength] by Jim Wendler Choose either the squat or deadlift and take this test. Do you measure up? Check it out. [Ankles and Feet] [Tip: Strengthen Your Ankles and Feet] by Joel Seedman, PhD This strange looking movement will really help prevent injuries. Check it out. [Best Biceps Exercises] [Tip: Do the 4 Best Biceps Exercises] by Christian Thibaudeau For direct biceps training, you can't beat these variations. Funny thing is, most people have never even tried them. [Pulldown & Pull-Up] [Tip: Avoid This Pulldown & Pull-Up Mistake] by Joel Seedman, PhD Some people actually think this technique blunder is the correct form. They're wrong. Check it out. [Serious Athletes] FEATURE ARTICLE [Your Thyroid Requires Carbs] by Travis Hansen [Your Thyroid Requires Carbs] The thyroid gland is a very powerful moderator of metabolism, growth, energy production, body temperature, heart rate, and more. There are several studies, some dating back to the 1970's, that show impairment of thyroid expression with low-carb dieting. Since the thyroid gland works in harmony with our central nervous system (CNS), it's in a power-based athlete's best interest to make sure he or she is consuming adequate carbs to prevent any pitfalls. Our CNS drives athletic performance, and without a strong functioning thyroid you're doomed to perform poorly, especially if you're a female prone to potential thyroid disease or ESS (euthyroid sick syndrome). As examples, consider some of the Paleo diet people who, after adopting the controversial diet, soon exhibit symptoms that are similar to thyroid deficiency. They're tired, their muscles are flat, and they're as cold as cavemen in a blizzard without a mastodon fur cape. T3 drops off the scale. It's not good. On the other hand, consider the pro-bodybuilders that have bucked the age-old practice of preparing for competition by going low-carb. A few years ago, Branch Warren and Jay Cutler consumed between 750 and 1000 grams of carbs a day in preparation for the Olympia. Both looked full and hard thanks to well-functioning thyroids and carbs in general. 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. Just one question: "Why take 6 months to do it when you could do the same thing in 2 weeks?" Here's how... [The Get Shredded Diet] [The Get Shredded Diet] by John Berardi, PhD This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat. [Velocity Diet] POWERFUL WORDS 1. Make the plan. 2. Do the work. 3. Repeat until strangers hate you. – [T Nation (Twitter)] Training specifically for conditioning without a well-developed strength base is a waste of time. There's simply no better way to increase your work capacity than increasing your ability to produce force. If your primary interest is being more effective at moving yourself and/or submaximal or maximal loads more efficiently, training for strength contributes much more to your goal than training for endurance. – [Mark Rippetoe] Habit and routine are more effective than motivation. Develop the skill of doing what you don't feel motivated to do. – [T Nation (Facebook)] [Everything happens for a reason.] [If you can carry on a deep conversation] [According to serving sizes] [The purpose to training] Copyright © 2016 T NATION LLC, All rights reserved. [Unsubscribe From List]