The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER] [The Weekly Dose] LATEST ARTICLES [PR in 2 Weeks] [PR in 2 Weeks, Guaranteed] by Jesse Irizarry The simplest training methods to help you squat and deadlift heavier, plus a 30-second warm-up everyone should be doing. [Burn Until You're Big] [Tip: Burn Until You're Big] by Christian Thibaudeau Good news: This hypertrophy training technique works fast. Bad news: It feels like your muscles are on fire. Try it if you dare. [Stretch Hip Flexors] [Tip: The Right and Wrong Way to Stretch Hip Flexors] by Dr John Rusin Yes, you need to stretch your hip flexors, but you'd better do it right. Here's what you need to know. [Biggest Diet Mistake] [The Single Biggest Diet Mistake] by T Nation What's the biggest diet or nutrition mistake lifters make? We asked doctors, coaches, bodybuilders, and fitness pros. Check out their surprising answers. [Lateral Raises Wrong] [Tip: You're Doing Lateral Raises Wrong] by Dean Somerset It's a common form mistake and an easy fix. Here's how to do it right for better results. [Know How Often to Train] [Tip: Know How Often to Train] by Christian Thibaudeau How often should you hit it hard in the gym? That depends on a few things. Here's what you need to keep in mind. [6 Push-Up Variations] [6 Push-Up Variations You've Never Tried] by Joel Seedman, PhD These six push-up variations do it all. They can build your chest, strengthen your core, and even boost your bench press. Check 'em out. [De-Stress] [Tip: De-Stress and Boost Recovery in 3 Minutes] by Bret Contreras Stress kills. Even worse, it really interferes with getting jacked. Try this technique to squash anxiety fast. [Stop Sitting on a Ball] [Tip: Stop Sitting on a Ball] by Dr John Rusin This popular form of self-therapy isn't a good fix, and it can make things worse. Here's why, plus a better way to soothe your butt-hurt. [Choose The Right Weight] [Tip: Choose The Right Weight] by Christian Thibaudeau Most lifters trying to build muscle are either going too light or too heavy. Here's how to find your sweet spot for hypertrophy. [The Stretch] [Tip: The Stretch You Should Do Every Day] by Bret Contreras Feel better in 30 seconds. This is a must for those who have to sit a lot at work. Take a look. [Cheat Reps Worth It?] [Are Cheat Reps Worth It?] by John Meadows Trainers say to avoid cheat reps, but bodybuilders use them with success. So who's right? Here's the truth, plus a pro's guide to using them correctly. [Train to Failure] [Tip: Train to Failure, Conservatively] by Christian Thibaudeau Lifting until you can't do another rep can build muscle, but only if you plan it wisely. Here are the details you need to know. [Forget the IT Band] [Tip: Forget the IT Band] by Dr John Rusin Foam rolling the IT band is popular, but it's not doing what you think it's doing. Here's what's really going on, plus a better method. [Don't Just Get Tired] [Tip: Don't Just Get Tired. Get Better.] by Joe DeFranco This is one of the most important lessons you can learn when it comes to choosing a workout plan or a coach. Check it out. [Let Go of Control] [Tip: Let Go of Control and Grow] by Dave Tate Here's one of the big "secrets" of success in the gym. Most people won't want to hear it. That's why most people are weak. [Treat Lower Back Pain] [Tip: Treat Lower Back Pain the Smart Way] by Dr John Rusin Ever roll around on a lacrosse ball or two tennis balls taped together? That might be hurting more than helping. Here's a better way. [10-Second Core Killer] [Tip: The 10-Second Core Killer] by Tony Gentilcore This exercise makes even the hardest plank variation seem easy. Check it out and give it a shot. [Serious Athletes] FEATURE ARTICLE [Get Ripped "Wogging"] by TC Luoma [Get Ripped Wogging] Don't dismiss this style of exercise just because it's got a stupid name that makes you sound like you have a speech impediment. As you might guess, wogging is a combination of walking and jogging, and it's not just a remedial program for wanna-be distance runners. New research that shows that walkers who vary their speed burn up to 20 percent more calories than walkers who maintain a steady speed. By slowing down, or even stopping, and then accelerating, you're changing the kinetic energy of your body and that requires more energy, i.e., calories. Just walking in this halting, stop-and-go manner is effective in burning fat, but combining the concept with running instead of walking turns it into an extremely effective fat-burning regimen. As such, it should more accurately be called "wunning," but there's only so much cuteness we all can take. Do This: • Simply walk briskly for a time and then accelerate into a fast run. • Once you begin to tire and your pace drops off dramatically, start walking again until you recover enough to break into another run. • The distance you cover is irrelevant. Instead, set out to "wog" or "wun" for a pre-determined length of time, say, 30 minutes. • Three 30-minute sessions a week will do wonders in slicing off that ugly fat. TRENDING [Boost Gains] [4 Things to Do AFTER Lifting to Boost Gains] by Dr John Rusin After training you have a 5-15 minute window of opportunity to greatly accelerate recovery and overall progress. Here's exactly what to do. [5 Foods You Should Be Eating] [5 Foods You Should Be Eating] by Brian St Pierre If you want to build a healthy, muscular physique, the quality of your food matters. Here's what to add to your diet. [Velocity Diet] POWERFUL WORDS If your friends encourage you to skip your workout, don't wait. Make new friends immediately. – [T Nation (Twitter)] Whether you're promoting muscle gain or maximizing fat loss, insulin is the switch you need to learn to flip: "on" for gains, "off" for fat loss. – [Clay Hyght, DC] If you're motivated, you train harder. If you train harder, you get more results. Then it becomes a cycle. You get more results so you become even more confident in the program, which gets you even more motivated. You see the pattern. – [Christian Thibaudeau] [Have you had your antidepressant today?] [Don't worry, you never will.] [Squats are easy.] [It's called the right way.] Copyright © 2016 T NATION LLC, All rights reserved. [Unsubscribe From List]