The Weekly Dose

The Weekly Dose - September 9th, 2018 THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [Reasons Marry Fit Person]( [8 Reasons to Marry a Fit Person]( by Chris Shugart Fit people do it better. Marriage, that is. Here's why. [Determine What You Buy]( [Tip: Testosterone Levels Determine What You Buy]( by TC Luoma Science determines the role testosterone plays in your purchases, your social status, and how much action you get. [Injury Prevention]( [Tip: The Lost Movement for Injury Prevention]( by Lee Boyce Keep your knees, hips, and spine healthy and strong with this exercise. [6 Easy Exercises]( [6 Easy Exercises You Won't Be Able to Do]( by Lee Boyce Maybe you're pretty strong. Great. But that just increases the odds that you can't do these easy movements that would allow you to get even stronger. [Smith Machine]( [Tip: Hack the Smith Machine for Huge Legs]( by Tom MacCormick Do hack squats like this and get a pump that'll make your quads feel like they're gonna pop. [Muscle Building Workout]( [Tip: The No-Rest Muscle Building Workout]( by Mark Dugdale Short on time for today's workout? Try this. [Keep Making Gains]( [How to Keep Making Gains]( by Tom MacCormick The idea of muscle confusion is stupid, but strategic variation is different. Here's how to use it to keep the strength and muscle gains coming. [20 Reps in 20 Minutes]( [Tip: 20 Reps in 20 Minutes]( by Chris Colucci Get strong using this classic, highly efficient training method. [Variable SetsReps Method]( [Tip: The Variable Sets and Reps Method]( by Charles Staley No matter what program you're currently using, apply this strategy immediately and that program will work even better. [6 Mandatory Movements]( [6 Mandatory Movements, Personalized for You]( by TJ Kuster Many exercises are known for getting people jacked and strong, but they might not be the best for YOU. Here's how to tell. [Hamstring Movement]( [Tip: The Missing Hamstring Movement]( by Tom MacCormick You probably have a strength imbalance, and maybe a physique imbalance too. This exercise will fill in the gaps. [Get Just a Bit Soft]( [Tip: Get Just a Bit Soft]( by Charles Staley Want to build muscle? Like a lot of muscle? Get ready to lose your abs for a while. Just do it wisely. Here's how. [Spot Reduction is Real]( [Spot Reduction is Real]( by Lonnie Lowery, PhD Target your lower abs and love handles with this freaky method of spot reduction! [Exercise for Deadlifters]( [Tip: The Core Exercise for Deadlifters]( by Ryan Taylor If you deadlift (specifically if you use a sumo stance) this should be one of your key supplemental exercises. [Efficient vs Effective Lifter]( [Tip: The Efficient Lifter vs. The Effective Lifter]( by Charles Staley You're either one or the other. Figure out which and you'll be more likely to reach your goals. [Low-Carb Diets Kill You]( [Tip: Will Low-Carb Diets Kill You?]( by TC Luoma The big Harvard study suggested all you low-carb people may die before your time. Are they right? [Ways Build Bigger Traps]( [Tip: 3 Guaranteed Ways to Build Bigger Traps]( by Thoren Bradley How and when to nail your traps for surefire new growth. [Trainer is a D-Bag]( [Tip: 5 Signs Your Trainer is a D-Bag]( by Mariah Heller Or at least not very good at his or her job. [Steak Over Chicken]( [Tip: Choose Steak Over Chicken]( by TC Luoma People automatically assume that eating chicken is healthier than eating beef. Here are the facts. [Serious Athletes]( FEATURE ARTICLE [Get Explosive, Now]( by Jim Wendler [Get Explosive, Now]( When To Work On Speed If you want to be fast, you have to train like an athlete. You must learn to jump and explode. The best way to do this is to throw objects explosively and jump. For lifters, a simple way to do this is to do a basic warm-up and then some kind of explosive work before your main lifting. Remember that speed should be trained first in a workout, when you're fresh. You don't need to break up your athletic training like you're a bodybuilder – there aren't upper body days and lower body days. You jump and throw. And if you're throwing correctly, your hips and legs will come into play. If not, well, you need to work on that. Simple Med Ball Work This is where a medicine ball comes in handy. Throwing a med ball from a variety of positions – chest pass, overhead forward, and overhead backward – is probably the most common. You don't need a million variations; just get good at a few total body throws and you'll reap the benefits. I don't know why everyone wants so much variety when they can barely master one. A 10-20 pound med ball would probably suit most, but don't confuse weight with being explosive. This isn't a time to measure your pecker by how heavy of a med ball you can use. Use the ball that allows you to be explosive. If in doubt, use a lighter ball. Fifteen to thirty throws before you train would be enough for most people. Don't use this as a conditioning session. Power-Up With Jumps Using jumps (box jumps, jumps over an object, and standing long jumps) are all easy to use and implement in your training. Like the med ball throws, these are best done before your main weight training (or can be done on a separate day) and 15-30 jumps per workout would be a great place to start. As with any workout, you should progressively work up in intensity. No need to go for max distance or height on the first throw or jump of the day. When I was training athletes, I'd use these at the beginning of the workout. In my own training, I have two separate days devoted to these. Finally, don't discount the jump rope. You may stumble in the beginning, but the footwork developed will do wonders. Using a rope for a basic warm-up is easy to do and kills two birds with one big stone. Bottom line? Adding two days (or more) of jumps or throws during a training block will greatly increase your explosive power and tap into a style of training that most never do. It's easy to do – just make sure you start conservatively. TRENDING [Rack Hip Thrusts]( [Rack Hip Thrusts]( by Ben Bruno Hips thrusts are ridiculous looking and uncomfortable. But they're also highly effective. Here's a better way to do them. [Get Ripped Get Walking]( [Get Ripped. Get Walking.]( by Tim Henriques This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact. [Velocity Diet Plan]( POWERFUL WORDS If you eat donuts fast enough, your Fitbit will think you're jogging. – [T Nation (Facebook)]( The sweet spot for muscle gain is doing the most effective volume you can recover from. – [Tom MacCormick]( More muscle has been grown in the 8-12 rep range than all other rep ranges put together. – [Charles Staley]( [Fat Loss]( [Not to be trusted]( [Antidepressant]( [Not Killing It]( Copyright © 2018 T Nation LLC, All rights reserved. 1850 Reliable Circle, Colorado Springs, CO 80906 [Unsubscribe From List](