The Weekly Dose

The Weekly Dose – July 29th, 2018 THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [Testosterone Depression]( [Testosterone and Depression: What You Don’t Know]( by Dr Christopher Senger Doctors often prescribe drugs for depression and anxiety when what you really need is testosterone replacement. Here are the facts. [6 Suspension Strap Moves]( [Tip: 6 Suspension Strap Moves for Serious Lifters]( by Calvin Huynh Think those TRX-style gadgets are just for newbies? Think again. Try these challenging exercises. [Better Dumbbell Flyes]( [Tip: Better Than Dumbbell Flyes]( by Lee Boyce Flyes are fine, but make this change and you'll build much better pecs. [Best and Worst Fats]( [Best and Worst Fats for Bodybuilders & Athletes]( by T Nation Some eat too much, others eat too little. How much fat should a lifter actually have? From what foods? Nine experts weigh in. [Fix Your Push-Up]( [Tip: Fix Your Push-Up]( by Brian McFadden Most people can do a lot of push-ups... with terrible form. Here's how to fix that and build upper-body strength. [Lessons From Bruce Lee]( [Tip: Lessons From Bruce Lee]( by Dr Jade Teta Three lessons from the martial arts legend to help you with lifting and life. [Stubborn Body Fat]( [The Simple Plan For Stubborn Body Fat]( by Eric Bach Nearly every trainer will say that you can't spot reduce. Well, maybe THEY can't. But here's what stubborn body fat actually is, and how to lose it. [Full-Fat Dairy]( [Tip: The Case for Full-Fat Dairy]( by Brian St Pierre Choose the right sources and dairy is not only healthy, it's also a muscle-building powerhouse. [Lessons Mike Mentzer]( [Tip: Lessons from Mike Mentzer]( by Joel Seedman, PhD He was a controversial figure, but he taught us all to think outside the box. [Segregate Our Gyms]( [It's Time to Segregate Our Gyms]( by TC Luoma Pretend CrossFitters and functional training boneheads have invaded our gyms. Let's send them back to where they belong. [Improve Your Diet]( [Tip: A Cheap Way to Improve Your Diet]( by Lonnie Lowery, PhD Phytochemicals, fiber, filling low-calorie volume... try this for one week and you'll get it all. [How NOT to Do Shrugs]( [Tip: How NOT to Do Shrugs]( by Clay Hyght, DC You see dumb guys doing this every week in the gym. Don't be one of them. [Should You Go Keto]( [Should You Go Keto?]( by Christian Thibaudeau Is keto right for you? Here's an unbiased look at the problems and benefits of a ketogenic diet. [Hamstring Exercise]( [Tip: The Hamstring Exercise That Beats Leg Curls]( by Chris Shugart The lying leg curl is great, but it gets boring. Plus, this can work better. [Fight Late-Night Cravings]( [Tip: How to Fight Late-Night Cravings]( by Shawn Wayland Having a TV-induced craving? Don't suffer needlessly, but don't blow your diet either. Here's what to eat. [Weed and the Munchies]( [Tip: Weed and the Munchies]( by Chris Shugart Does marijuana really trigger hunger and cravings? Here's the science, dude. [Restore Mobility]( [Tip: Restore Mobility Through Your T-Spine]( by TJ Kuster Want to push your limits in the gym? Then you need this. [Multi-Purpose Breakfast]( [Tip: The Perfect Multi-Purpose Breakfast]( by TC Luoma A one-bowl breakfast that contains a huge portion of the protein, nutrients, essential fats, and even supplements you'll need for the day. [Daily Stretch]( [Tip: The Daily Stretch Every Lifter Needs]( by Tom Morrison Do this simple stretch to avoid pec injuries, bicep tears, wrist pain, and even tendinitis. [Serious Athletes]( FEATURE ARTICLE [Stop the 1RM Madness]( by Lee Boyce [Stop the 1RM Madness]( It's time to drop the stigma that comes with training for reps in the gym. Doing a higher number of reps isn't going to cause injury from fatigue, given correct loading. I can't recall the last time I heard someone get a serious injury from a set of 10 reps, compared to the amount of times people reach Snap City attempting a heavy single or double. More importantly, let's not act like all of the benefits heavy barbell training provides (such as added bone density, increased testosterone, increased strength, and good neural stress) magically go out the window the second we decide to lift for reps. Moving an appreciable load in any direction will make us strong, period, and in most cases it's much more applicable to real world scenarios. We're much more likely to end up testing the muscular endurance of our deadlift pattern in life before we test anything close to our supposed max. Training for a heavy single or double usually only makes you more skilled at that particular task, and not much else. That's a choice you should think about carefully. The Problem With Strength Standards People in their 20's with very few years of proper lifting under their belt may turn a deaf ear to this and beast-mode train for that 1RM. Still, it would behoove them to think more carefully about what their long-term goals are in and out of the weight room, and just how much a role doing a 650-pound deadlift plays in those goals. Following the strength protocols of people who are paid to train is all fun and games until someone ruptures a patellar tendon. The silver lining behind putting the elite strength standards aside is the fact that level-headed thinking with adjusted expectations can reveal that you're not an unfulfilled lifter just because you can't hit these numbers. In fact, it opens the door for other avenues of training, too. Remember, beyond a certain point, adding strength is a hobby, not a necessity. Aim to get better at the stuff that counts and transfers to real life and you'll be much better off. Still wanting some numbers to shoot for? Try some [attainable strength standards]( for starters. TRENDING [Improve Your Mobility]( [Tip: Improve Your Mobility on Squats & Deadlifts]( by Dean Graddon If your heels come up during squats or you have low back pain during deadlifts, this clever trick will fix you right up. [4 Things You Don't Know About TRT]( [4 Things You Don't Know About TRT]( by Chris Colucci Testosterone replacement therapy is getting more common, but there's still a lot of ignorance out there. Let's smash it. POWERFUL WORDS Going to the gym to walk on a treadmill is like going to a prostitute for a hug. – [T Nation (Facebook)]( It's easy to get excited for a monster set of deadlifts. It's not as easy to get excited about NOT eating something we really want to eat. Nutrition is where mental toughness is really put to the test. – [Chris Shugart]( Nobody is the best at everything, and those who are among the best at something tend to suck at many other things. So in that regard, the fittest title can only be awarded to a generalist. And CrossFitters are the generalists of the training world. – [Christian Thibaudeau]( [Pro tips]( [Cool Things about Fitness]( [Be strong]( [Just man up]( Copyright © 2018 T Nation LLC, All rights reserved. 1850 Reliable Circle, Colorado Springs, CO 80906 [Unsubscribe From List](