The Weekly Dose

The Weekly Dose – January 6th, 2019 THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [Question of Strength 50]( [Question of Strength 50]( by Christian Thibaudeau How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt. [Protein Cookies]( [Tip: 20-Minute Chocolate Chip Protein Cookies]( by Chelsie Lysenchuk These healthed-up cookies will satisfy your cravings without expanding your waistline. [Best Ab Exercise]( [Tip: The Best Ab Exercise You're Doing Wrong]( by Pieter van der Linde Get your hip flexors out of this movement and you'll build better, stronger abs. Take a look. [Full Range Strength]( [Full Blown Muscle, Full Range Strength]( by Nick Tumminello Blast your arms, shoulders, back, and chest with these seven unique drop sets. [Bake Your Bacon]( [Tip: Bake Your Bacon]( by Chris Shugart Here's how to enjoy bacon with fewer calories and easier clean-up. Bonus: How to make turkey bacon that doesn't suck. [Rectus Abdominis]( [Tip: Light Up Your Rectus Abdominis]( by Pieter van der Linde Build your six-pack and crank up your core strength with this surprisingly tough exercise. [Truths About Dieting]( [6 Hard Truths About Dieting]( by Eric Bach Fat loss is supposed to be tough and you need an honest appraisal of what you're up against. This is it. [Biceps Gap]( [Tip: How to Fill In Your Biceps Gap]( by Calvin Huynh Even if you didn't inherit the best genetics for big arms, this superset will make a visual impact. [Diets v Workout Nutrition]( [Tip: Low-Carb Diets vs. Workout Nutrition]( by Christian Thibaudeau Peri-workout nutrition is important... and it should contain carbs. So what do you do if you're on a low-carb diet? Answers here. [30 Minutes to Mass]( [30 Minutes to Mass]( by Paul Carter Yes, you do have time to train... if you'll make a plan, shut up, and stop socializing. Follow these guidelines and check out the sample programs. [Overfed Undernourished]( [Tip: You're Overfed But Undernourished]( by TC Luoma Vitamin and mineral deficiencies in America are astonishingly high, with over 90% of us lacking in at least one mineral. [Post-Show Depression]( [Tip: How to Fight Post-Show Depression]( by Christian Thibaudeau Many bodybuilders get depressed after a competition, even if they win. Why? And what can be done about it? [One-Rule Diets]( [One-Rule Diets That Work Every Time]( by Chris Shugart Keep it simple and get ripped. Here are 4 one-sentence plans that require a little discipline but not an ounce of overthinking. [Say About Training]( [Tip: The Worst Thing to Say About Training]( by Chris Shugart If you want to motivate a client, your spouse, or your training partner, the words you use are important. Here's the latest science. [Gains Without Squats]( [Tip: Can You Make Gains Without Squats?]( by Christian Thibaudeau It depends. Here's what you need to know. [Build Your Back with 21s]( [Tip: Build Your Back with 21s]( by Jason Brown Blow up your lats, rhomboids, rear delts, and traps with his new twist on a classic intensity technique. [Triceps Training]( [Tip: Max Tension Triceps Training]( by Nick Tumminello Ramp up your triceps workout with this new drop set variation. [Your Chronotype]( [Tip: Is Your Chronotype Making You Depressed?]( by Chris Shugart Could THIS be making depressive symptoms worse? According to science, yes. [The Fat Loss Hormones]( [Tip: The Fat Loss Hormones]( by Eric Bach There are a lot of people out there who say hormones don't matter when it comes to losing fat. They're wrong. [Serious Athletes]( FEATURE ARTICLE [Do You ALWAYS Need a Training Goal?]( by John Berardi [Do You ALWAYS Need a Training Goal?]( Train for long enough and you'll come to realize that sometimes in life you need to consciously put one set of goals onto the back-burner of your priority stove and place another set of goals on the front where it's hot. For some, that means putting their custom birdhouse construction hobby on their personal back-burner, so that they can focus on their health, physique, and strength. But for others, they may need to go in the opposite direction. Since it's impossible to put all the important things in our lives on the hottest burners, it's important to give ourselves permission to rearrange which things go where. However... Make no mistake – putting something on the back-burner doesn't mean neglect. When I say that it's sometimes okay to have no training goals, I'm not saying it's okay to stop training and morph into a lazy slob. Rather, I'm saying that it's acceptable to simply maintain your physique while focusing on something else for a while. There have been times when I've placed training on the back-burner. During these times, I'm not neglecting my physique, but instead I'm simply maintaining what I've built while focusing more effort on other things. And if you want to be generally strong and muscular for the rest of your life, you've got to learn how to do this too. As with most things in life, building something from the ground up is much harder than maintaining it. Whether you're "maintaining" your professional life in order to grow your physique or "maintaining" your physique in order to grow your profession, be conscious of how you're allocating your resources. Don't get stuck in the "zone of mediocrity" where you're always dabbling yet never committing to anything. If you can afford to "back-burner" your training now it's because you expressly committed to it in the past and reaped the results of your intense efforts. TRENDING [Worthless Exercises of All Time]( [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. [Keep the Fat Off]( [3 Proven Habits That Keep the Fat Off]( by Chris Shugart Losing fat is simple. Staying lean is difficult. Only about 10 percent of people are able to do it. Here's what they have in common. POWERFUL WORDS Train so hard you won't need Photoshop. – [T Nation (Facebook)]( The key to sustained progress is to continually add small increments to the load to coax (not force) the muscles into strength adaptation. – [Charles Poliquin]( Sometimes, when things are most convenient to us (like having a bench press in the garage or a treadmill in the spare bedroom), we use it the least. But for others, this is the ideal situation. Figure out if you're a garage gym junkie or if you get better and more consistent workouts by driving to a gym. Know which environment is best for you and do most of your training there. – [Chris Shugart]( [Toss the scale]( [Squat or Deadlift]( [I'm Single]( [Synergists]( Copyright © 2019 T Nation LLC, All rights reserved. 1850 Reliable Circle, Colorado Springs, CO 80906 [Unsubscribe From List](