The Weekly Dose

The Weekly Dose – February 3rd, 2019 THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [Men Train Their Glutes]( [Real Men Train Their Glutes]( by Paul Carter Want a stronger, more powerful body? You need a strong butt. Glute-specific training isn't just for the girls. Here's your man-plan. [Short Burst Training]( [Tip: Short Burst Training for Life Gains]( by Chris Shugart Here's how to use exercise snacks to live longer, eat more without getting fat, and look better with your pants off. [Saturated Fat]( [Tip: Saturated Fat – Animals vs. Coconuts]( by TC Luoma Why is one considered bad and the other good? Here's the real story. [Fat Cell Destroyer]( [Fat Cell Destroyer!]( by Ellington Darden, PhD Use the science of thermodynamics to destroy flab and stoke your metabolism. [Confederacy of Dunces]( [Tip: Don't Join the GMO Confederacy of Dunces]( by TC Luoma A new study shows that strongly anti-GMO people think they know the most about the subject, but actually know the least. [Been Begging For]( [Tip: The Drill Your Body's Been Begging For]( by Travis Hansen It looks silly, but every step will activate your muscles, prime your joints, and get you closer to crushing your next workout. [Question of Power 2]( [Question of Power 2]( by Paul Carter Are big lifts best for delt size? Is the leg press worthless? And how do you avoid embarrassment at competitions? Answers here. [High-Dose TRT]( [Tip: High-Dose TRT or Mild Steroid Cycle?]( by TC Luoma Some docs are prescribing larger dosages of T for men with low test. But is this TRT or an actual steroid cycle? Is it safe? Info here. [Probiotics and ACV]( [Tip: Probiotics, Sourdough Bread, and ACV]( by TC Luoma Are certain types of bread chockfull of probiotics? Are all types of apple cider vinegar good for you? [Muscle Up Top]( [Muscle Up Top, Hustle Down Below]( by Nick Tumminello Want a bodybuilder upper body and a linebacker lower body? Here's your program. [Carnivore Diet is Dumb]( [Tip: The Carnivore Diet is Dumb]( by Chris Shugart Is an all-meat diet healthy or is it just the latest diet fad for unstable people who need attention? Let's break it down. [Joint Mobilizations]( [Tip: Joint Mobilizations for Heavy Lifters]( by TJ Kuster Hate traditional stretching? Limber up with these simple drills. [Shock Your System]( [Shock Your System!]( by T Nation Gains stalled? Not looking forward to training anymore? It's time to mix things up and reignite progress. Here are 7 ways to do it. [Boost Your Willpower]( [Tip: Flex to Boost Your Willpower]( by Chris Shugart Wanna skip that workout? Wanna eat that ice cream? Here's how to increase willpower instantly, according to science. [Internet Injury Police]( [Tip: Calling Out the Internet Injury Police – A Rant]( by Paul Carter Safe exercises, dangerous exercises, and ass-clowns. [Increase Triceps Size]( [Tip: Increase Triceps Size by 50% in 8 Weeks]( by TC Luoma This often neglected or maligned method of doing reps proved to work way better than the traditional way. [Load Inverted Rows]( [Tip: The Best Way to Load Inverted Rows]( by Andrew Heming Inverted rows are an excellent back builder, but they're hard to load up. Until now. Add weight like this. [Permanent Fat Loss]( [Tip: The Two Keys to Permanent Fat Loss]( by Dr Jade Teta What's the best diet for losing fat? Answer: Any eating plan that contains BOTH of the elements discussed here. [Activate Supersets]( [Tip: 5 Inhibit-Activate Supersets]( by Calvin Huynh How to grow lagging muscles and move better. [Serious Athletes]( FEATURE ARTICLE [Metabolic Compensation Prevents Fat Loss]( by Dr. Jade Teta [Metabolic Compensation Prevents Fat Loss]( The law of metabolic compensation illustrates the adaptive and reactive nature of metabolism. The metabolism is constantly seeking balance or homeostasis. As a result, when you push on the metabolism in any direction, it will push back against you. This is much like a tug-o-war against an unbeatable opponent. The only way to win such a game is to let go of the rope so the other team goes tumbling helplessly to the ground. You can do this with your metabolism by learning to play a different type of game than "eat less, exercise more." Most people use this simplistic mantra, and therefore view the metabolism as a calculator. They believe it has a linear, predictable, and stable function. All that's necessary is to punch in the right numbers and weight loss utopia is achieved. Of course, this isn't true in practice. • What happens when you eat less? You get hungry, your energy crashes, and cravings ensue. • What happens when you exercise more (longer, harder, or more frequently)? You get hungry, your energy crashes and cravings ensue. Now, different people will respond to this in different ways (that's another law). But if you push on the metabolic system for any length of time in this fashion, it will compensate. Not only will it compensate with changes in hunger, cravings, and other sensations, but it'll also slow its metabolic rate. This decelerated metabolic output aspect of compensation is known as "adaptive thermogenesis." In other words, through various mechanisms not fully understood, the metabolism will reduce its rate of caloric burn significantly. Some research suggests up to a 25% decline in daily energy expenditure. These changes seem to be coming from a combination of muscle mass loss, changes in leptin/thyroid output, and a spontaneous decrease in non-exercise associated movement (NEAT). The bottom line is that if you compare the metabolic output of two 180 pound people, one who has dieted to that weight and one who has not, the dieter will suffer a metabolic rate about 300 calories lower than the non-dieting counterpart. This metabolic decline along with the strong urge for eating and other emerging metabolic phenomena are what I term "metabolic compensation." To "let go of the rope" and beat the metabolism at this game requires you to be diligent with your approach. Not going to extremes with diet and exercise, cycling the approach with periods of less food and exercise for periods of more food and exercise, and learning to read the body's metabolic signals are important strategic maneuvers for metabolic success. Check out the other [four laws of metabolism](. TRENDING [Women's Bodybuilding]( [The Death of Women's Bodybuilding]( by John Romano More and more women are lifting weights, but women's pro bodybuilding is dying fast. Here's why, plus a frightening look at the cause of “man face.” [The 1000-Rep Arm Workout]( [The 1000-Rep Arm Workout]( by Matt Kroc This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it? POWERFUL WORDS The best ab exercise is pushing away from the dinner table. And then lifting the table overhead and walking with it. And then slamming it into the ground repeatedly. – [T Nation (Facebook)]( I've trained a client with three kids, an hour commute to work, and 5-6 twelve-hour workdays each week – and he still finds a way to train 3-4 times a week. You have time, now prioritize. If training every day for hours isn't ideal for you, pick a more efficient training split. A workout is only as good as its execution. Determine what you'll do and then execute it. – [Eric Bach]( Wanna know the best way to inspire your gym buddies? Be inspirational yourself. Develop a physique that might inspire people to ask how you built it, and train in a way that others should emulate. – [Charles Staley]( [Your new diet]( [Over Training]( [Not your friends]( [Strong]( Copyright © 2019 T Nation LLC, All rights reserved. 1850 Reliable Circle, Colorado Springs, CO 80906 [Unsubscribe From List](