The Weekly Dose

The Weekly Dose – March 3rd, 2019 THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [Building Complete Yoke]( [Building the Complete Yoke]( by Paul Carter This program will build your traps, rear delts, and neck, but also your other yoke muscles. [First Supplements to Buy]( [Tip: The First Supplements to Buy]( by Chris Shugart Gap supplements are essential. Here's why you need them. [Testosterone Levels]( [Tip: The 3 Types of Testosterone Levels]( by TC Luoma Getting tested? Here's what to ask for from the lab. [Question of Strength 53]( [Question of Strength 53]( by Christian Thibaudeau Coaches and steroid users, the best trap exercises, Russian vs. American kettlebell swings, and box jumps for conditioning. [The Insulin Factor]( [Tip: The Insulin Factor]( by Christian Thibaudeau Every fat loss diet works via caloric deficit, but insulin plays a role too in body composition... and it's not always the bad guy. [High T and Baldness]( [Tip: High T and Baldness]( by TC Luoma Testosterone replacement therapy is awesome but you'll lose your hair, right? Well, it's not that simple. Here are the facts. [Quad-Building Exercises]( [15 Quad-Building Exercises for Women]( by Susy Natal Glutes get all the attention. A big butt is nice, but it needs to be balanced, both aesthetically and functionally, with strong quads. [How Much Protein]( [Tip: How Much Protein Should Natural Lifters Eat?]( by Christian Thibaudeau How many grams for hypertrophy phases? How many grams for fat-loss phases? Here's where to start. [Abbreviated Brutality]( [Abbreviated Brutality – The Workouts]( by Eric Bach These 4 training methods would kill most guys who think they need to spend two hours in the gym. [Fat Loss Muscle Retention]( [Tip: Fat Loss and Muscle Retention]( by Paul Carter Do you have to lose some muscle to lose fat? Not really. Here are some calorie guidelines to get you started. [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. [Impossible Burger]( [Tip: The Verdict on the Impossible Burger]( by TC Luoma Science has finally made a realistic alternative to meat patties, but does this stuff hold up to scrutiny? Here's the real scoop. [Toes Down Squatting]( [Tip: Toes Down When Squatting]( by Tony Gentilcore Squats causing lower back pain? Here's why your toes might be the problem and what to do about it. [Smoothie]( [Tip: The Smoothie That Could Save Your Life]( by Chris Shugart Having a stroke or heart attack really interferes with making gains. Consume two cups of this food every day to prevent that. [Serious Athletes]( FEATURE ARTICLE [Tough Rep Schemes You've Gotta Try]( by Christian Thibaudeau [Tough Rep Schemes You've Gotta Try]( There's no one best set/rep scheme for every goal, but there are plenty of great ones to choose from. Here are two: For Strength: 5 x 2 using 90% Five "hard doubles" is easier psychologically, even if you're using the same percentage and do the same total reps as the 10 singles. It can be difficult to maintain focus and intensity over 10 sets, even if each set is very short. You also recruit more motor units doing hard doubles than singles at the same intensity level because you create some fatigue with the first rep and are forced to recruit more motor units to be able to perform the second rep. Ten singles can be very effective for advanced lifters with lots of heavy lifting experience because they're generally able to recruit more motor-units in that one rep. Intermediate lifters will get better results from the doubles because they can't recruit as many fibers in the first rep and need the second to get complete stimulation. For Size: 8 x 8 using 60% with short rest Legendary bodybuilding coach Vince Gironda called this "the honest workout" because of the simple, honest muscle it could build. Just do 8 sets of 8 reps. The volume is high so keep the weights around 60% of 1RM. That's a weight you could handle for about 12 reps. Here's the catch: Take only 30 seconds between sets. This is obviously demanding and the goal is to create the biggest pump possible in the shortest time possible. That means strictly-timed rest periods and not being afraid to reduce the weight when needed. You'll build muscle, increase work capacity, and ramp up your conditioning. TRENDING [Bulletproof Coffee is Stupid]( [Tip: Bulletproof Coffee is Stupid]( by TC Luoma Four reasons why you shouldn't drink this popular but goofy breakfast replacement. [Being Fat Is Your Fault]( [Tip: Being Fat Is Your Fault]( by Chris Shugart And that's good news. Here's why the first step to fat loss is taking personal responsibility. Warning: Real talk here. [Velocity Diet]( POWERFUL WORDS If you ask your girlfriend what day it is and she says "leg day," put a ring on it. – [T Nation (Facebook)]( Are you overweight? Every time you eat obvious junk food, you either take a step backward or temporarily halt your progress. And since many of these foods have addictive properties, moderation goes into the trash faster than junk mail. If your goal is to lose fat for good, cheat foods have to be set aside. – [Chris Shugart]( Lifting weights is a skill – one that only gets better with practice. Ask any world-class pianist, ballerina, or artist, and they would agree: You can't just show up once a week and expect to perfect your craft. Yet by working each mu – [Andy Van Grinsven]( [Breaking News - Eats carbs, Doing fine.]( [How to read a label]( [Your hand picked it up]( [Breaking News - Bulking Phase]( Copyright © 2019 T Nation LLC, All rights reserved. 1850 Reliable Circle, Colorado Springs, CO 80906 [Unsubscribe From List](