The Weekly Dose

The Weekly Dose – December 9th, 2018 THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [3 Bad Ideas]( [3 Bad Ideas You Need to Stop Repeating]( by Christian Thibaudeau You've heard these things before. You've probably repeated them. Well, stop it. They're oversimplified and sometimes flat-out false. [Trap Bar Death March]( [Tip: The Trap Bar Death March]( by Ryan Taylor Short on time? Here's a nasty, versatile, total-body workout. [1-Plate Deficit Deadlift]( [Tip: The 1-Plate Deficit Deadlift]( by Paul Carter This is probably the most productive change you can make with your deadlift training. Here's why. [Build Meaty Hamstrings]( [How To Build Meaty Hamstrings]( by Eric Bach Are your hammies on the puny side even though you train them? Here's how to build them with science and sweat. [Intrusive Deadlift]( [Tip: The Recovery Intrusive Deadlift]( by Paul Carter Yes, do deadlifts. But program them wisely or you'll crash and burn. Here's why and what to do about it. [Total Body Power]( [Tip: The Push-Up for Total Body Power]( by Eric Buratty Nail your core. Build your triceps. Try this athletic push-up variation. [Calf Exercises]( [10 High-Performance Calf Exercises]( by Nick Tumminello & Justin Parkes Calf exercises for athletes and those who want to move like them. Oh yeah, and they'll build bigger, stronger calves too. [Big ROM, Bigger Gains]( [Tip: Big ROM, Bigger Gains]( by Charles Staley Here's why range of motion is so important for gaining muscle mass. Do your favorite exercises pass the test? [Build Consistency]( [Tip: 3 Ways to Build Consistency]( by Dan John If there's one answer to every question about getting bigger and stronger, it's this: be consistent. Here's how to do it. [Therapeutic Lifting]( [Therapeutic Weight Lifting]( by David LaPlaca, PhD Does stretching, foam rolling and all that recovery stuff make you want to slit your wrists? Here's how to lift in a way that's therapeutic. [Protein Synthesis Switch]( [Tip: Flip the Protein Synthesis Switch]( by TC Luoma Control mTOR and you control the switch that turns on muscle protein synthesis in response to lifting. Here's a supplement that does it. [Why Do You REALLY Lift]( [Tip: Why Do You REALLY Lift?]( by Andrew Heming To be in it for the long haul, you need to come up with something deeper than just getting bigger or stronger. Here's what to do. [Forget Squat Depth]( [Forget About Squat Depth]( by JL Holdsworth Two authorities on squatting think squat depth is arbitrary and senseless. Here are 5 things about squats that they think are much more important. [The Best Calf Exercise]( [Tip: Best Calf Exercise Just Got Practical]( by Andrew Heming It's the best hypertrophy exercise for calves, but you've probably never used it because it's, well, awkward. Well, not anymore. [Deadlift Like This]( [Tip: Crappy Genetics? Deadlift Like This]( by Paul Carter Suck at deadlifting? If it's a leverage or arm-length issue, here's a tip that'll help you yank big numbers off the floor anyway. [How Going to the Gym]( [Tip: How Going to the Gym Can Make You Fatter]( by TC Luoma If you know you're going to hit the gym tomorrow, it often affects what and how much you eat today. Here's the science. [Lift for Life]( [Tip: Lift For Life – The 5 Tips You Need]( by Christian Thibaudeau Here's what to do when you feel like quitting. [Over-35 Lifter]( [Tip: 5 Best Exercises for the Over-35 Lifter]( by Scott Hansen Been lifting hard for years? Add these joint and spine-friendly movements to your program and keep making gains. [5 Ways to Stay Motivated]( [Tip: 5 Ways to Stay Motivated... Forever]( by Michael Warren Want to be lifting hard and loving life for the next 50 years? Here's how to do it. [Serious Athletes]( FEATURE ARTICLE [5 Secrets of Building Mass]( by Dan John [5 Secrets of Building Mass]( So you want to put on mass fast, right? There are some important guidelines you'll need to follow. Here are the first five. And if you're looking to get huge, you'll need to check out the [next five too](. 1. Mass building, like fat loss, has to be done at the exclusion of everything else. A guy with 14-inch arms will sometimes ask me about a mass building program, but worry to death about his "six pack" (meth addicts have six packs, for the record), his cardio, his "game," and about five other things. Once you get 16-18 inch arms, I'll allow you to worry about all those other things. 2. You need to spend time under the bar. You have to find ways to load your body and move the weights for up to several minutes without releasing the load (putting the bar down or resting on a machine). 3. Eat. Stop worrying about every calorie as if you were a college cheerleader. On a mass-gaining program, you must eat. When I put on forty pounds in four months my freshman year in college, I used to eat some sandwiches before dinner so "I wouldn't be so hungry during dinner." Think Shark Week when you sit down to eat and warn the others at the table not to reach across your plate. Likewise, workout nutrition is imperative. 4. You must master resting. I know there's this urge to do this and that and this after every workout, but for a mass building program, you have to accept that cardio consists of changing channels with the remote. If you don't sleep eight-plus hours a night, it's going to impact your mass gains. Many famous bodybuilders have advocated the "muscle nap," a long nap in the afternoon to simply gain muscle. Remember, you grow while you rest. Pick-up basketball games are not rest! 5. Bulking programs have very few movements. Well, let's put it this way: Good bulking programs have few movements. When I've had my most success with mass building, the number of movements I've used is always around seven or eight, total. Learn to love them. TRENDING [The Perfect Carb for Lifters]( [The Perfect Carb for Lifters]( by Nate Miyaki White rice (not brown) is the ultimate grain for athletes and lifters. [Do Metabolic Resistance Training]( [Tip: Do Metabolic Resistance Training, Not Cardio]( by Alwyn Cosgrove This type of training raises the metabolism, preserves muscle, and torches fat. Here's how to do it. POWERFUL WORDS It's funny when people say, "That guy's on steroids!" when they see a photo of a bodybuilder. No kidding. It's like saying, "That guy's on a bicycle!" at the Tour de France. We know, dude. Everyone knows. Relax. – [T Nation (Facebook)]( You cannot be loose or passive if you want to lift heavy things. – [Tony Gentilecore]( Deadlifting teaches you how to fight... and how to want something bad enough to go out and get it. It teaches you how to impose your will on your environment. – [Charles Staley]( [Squat hard and often]( [How to get motivated to train]( [Squat til you walk funny]( [New Year Resolution]( Copyright © 2018 T Nation LLC, All rights reserved. 1850 Reliable Circle, Colorado Springs, CO 80906 [Unsubscribe From List](