The Weekly Dose

The Weekly Dose – March 24th, 2019 THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [30-10-30 Technique]( [Growth Explosion: The 30-10-30 Technique]( by Ellington Darden, PhD Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it. [One-Arm Pull-Up]( [Tip: 4 Weeks to a One-Arm Pull-Up]( by TJ Kuster How many single-arm pull-ups can you do? Really, not even one? Follow this plan and fix that. [7 Most Important Lifts]( [The 7 Most Important Lifts]( by Clay Hyght, DC Quick, name the seven most effective exercises. Got it? Now see if your list matches ours. [Quad Killers]( [Tip: Two Quad Killers You've Never Tried]( by Susy Natal These untraditional exercises will leave you pumped for hours... if you can take the pain. [Double the Pain]( [Double the Pain]( by Gareth Sapstead You can rapidly increase muscle gains with twice daily training... if you do it right. Here are the rules. [Protein Cookies]( [Tip: Quadruple Chocolate Protein Cookies]( by Chelsie Lysenchuk Whip up a batch of these minty, high-protein cookies and put them in your face right now. [Question of Strength 54]( [Question of Strength 54]( by Christian Thibaudeau Are SARMs safe, legal, and as effective as steroids? Does German Volume Training work for natural lifters? [Size and Strength]( [Tip: A Top Training Method for Size and Strength]( by Eric Bach So you want to be big AND strong? Well, it's hard to beat this training method. Take a look. [Lifting Forever]( [The Secret to Lifting Forever]( by T Nation Most people quit lifting weights in their 20s, but a few become lifelong lifters. What's their secret? What keeps them going? We ask the experts. [CBD Oil Kinda Sucks]( [Tip: Here's Why Your CBD Oil Kinda Sucks]( by TC Luoma The CBD you're rubbing on your aching muscles and joints probably isn't doing you any good. A new study reveals the problem. [When You Pig Out]( [Tip: What Really Happens When You Pig Out]( by TC Luoma Does having a big sloppy meal kill your diet? Exactly how much fat do you gain when eat more than you should? Answers here. [Drawbacks to Keto Diet]( [Tip: 8 Huge Drawbacks to the Keto Diet]( by TC Luoma The physical price tag for doing the keto diet is awfully high. Are you sure you want to trade your health for a few measly pounds? Read this. [Serious Athletes]( FEATURE ARTICLE [Burn Fat With 3 Lifting Techniques]( by Nate Palmer [Burn Fat With 3 Lifting Techniques]( Turn your body into a calorie-torching furnace by extending the final set of your lifts. These "finisher sets" have always been a staple in bodybuilding because they allow you to get in more reps than a traditional straight set. Studies now show that these techniques also lead to fat loss with full muscle retention. Rest-Pause Training 1. Go to technical failure on your last set, where you can't get any more reps without your form breaking down. 2. Take a 15-second break or 10 breaths. 3. Pick the weight up again and go to technical failure. 4. Put it down and take another 15-second break, followed by the final set. Rest-pause sets are best used on assistance lifts and not main lifts because your form can degrade on bigger exercises like squats and deadlifts. Back-Off Sets Immediately after you finish your final set of an exercise, strip off 30-50% of the weight and then do as many reps with that weight as you can, aiming for 15-25. Since you should already be slightly tired from your previous sets, you won't be able to get as many reps with that weight as you would if you were fresh. Do these for either main or assistance exercises. Drop Sets Start with a weight you used for your work sets and get as many reps as possible before reaching technical failure. You should keep 1 rep "in the tank" in order to get the most out of this technique. Immediately after finishing, drop the weight 20-25% and rep out again. Three drops is ideal, with the final set taken to total failure with a weight that should be 50% of the starting weight. TRENDING [Stop Eating Brown Rice]( [Tip: Stop Eating Brown Rice]( by TC Luoma Brown rice has a few minor benefits compared to white rice, but not many. And it has several drawbacks. Check this out. [100 Reps to Ripped]( [100 Reps to Ripped]( by Dennis Weis Sets of 50-100 reps, performed with a minimum number of pauses, can be used to break plateaus, build muscle, or burn fat. Here's how. [Velocity Diet]( POWERFUL WORDS Right now someone just as busy as you is making the time to train. – [T Nation (Facebook)]( Pain is a wonderful lever. An example would be a persistent pain in your chest that could be a heart attack. If you knew that were the case, most likely you'd start eating better or exercising. The trouble is, most people simply have it too good. They don't experience pain often enough to force any kind of a change in behavior. – [Dan John]( I've worked with and taught hundreds of trainers. And those who are the most successful – both financially and in getting their clients results – aren't always the smartest. They're the most fun to be with. They're high energy, positive, and charismatic. – [Christian Thibaudeau]( [Small butt]( [What's your excuse?]( [Only date tall guys]( [Making time to train]( Copyright © 2019 T Nation LLC, All rights reserved. 1850 Reliable Circle, Colorado Springs, CO 80906 [Unsubscribe From List](