The Weekly Dose

The Weekly Dose – May 12th, 2019 THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [New Biceps Finishers]( [Pump and Grunt – New Biceps Finishers]( by PJ Striet Try these grueling training methods while the wuss boys next to you are doing their stale barbell curls for 3 sets of 10. [Eat More of This]( [Tip: Get Mom and Dad To Eat More of This]( by TC Luoma This is potentially the greatest gift a son, daughter, grandson, or granddaughter could ever give to their aging parents or grandparents. [Rip Away the Fat]( [Rip Away the Fat, Not the Muscle]( by Clay Hyght, DC Stop overcomplicating it. Get back to basics with these four simple guidelines and get shredded fast. [Protein Lemon Squares]( [Tip: Protein-Packed Lemon Squares]( by Chelsie Lysenchuk You've gotta try these lemony blackberry jam protein squares... immediately. [Driver of Muscle Growth]( [The Real Driver of Muscle Growth]( by Paul Carter A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found. [Got Angry Knees]( [Tip: Got Angry Knees? Squat Like This]( by Andrew Coates You don't have to ditch all your leg training when your knees are acting up. Try this squat variation instead. [Ask Us Anything 4]( [Ask Us Anything 4]( by T Nation Can banging a bodybuilder make you fail a drug test? Can anyone build 19-inch arms? Is soreness necessary? All this and more! [Bad Girl Machine]( [Tip: The Truth About the Bad Girl Machine]( by Paul Carter Can strength athletes actually benefit from the adductor and abductor machine? Here's what you need to know. [10-6-10 Method for Size]( [The 10-6-10 Method for Size]( by Paul Carter To really grow, you have to do concentric, eccentric, and even isometric reps. Here's a training method that combines all three in one set. [Trap Bar Deadlifts Are King]( [Tip: 3 Reasons Trap Bar Deadlifts Are King]( by Lee Boyce For non-powerlifters, trap bar deads beat the pants off the barbell variation. Here's why. [Keto and Bodybuilding]( [Tip: Keto and Bodybuilding Don't Mix]( by TC Luoma Keto revisionists are saying you can eat plenty of protein and still stay in ketosis, but they're wrong. Again. Here's why. [Power Training for Muscle]( [Tip: Simple Power Training for Muscle]( by Scott Hansen More power equals more muscle and more athleticism. Here's an easy way to toss in some power-building movements before your workout. [Serious Athletes]( FEATURE ARTICLE [Build Your Puny Shoulders]( by Dr John Rusin [Build Your Puny Shoulders]( Shoulders Require Metabolic Stress to Grow Believe it or not, the shoulders don't usually respond well to heavy weights. The deltoid is made up of mostly of slow twitch muscle fibers. That means most lifters will get results from higher rep ranges, around 12-20 reps. Higher reps work for almost every lifter by decreasing external loads placed on the shoulder joint, thus decreasing cumulative joint stress over time. Less weight moved equals less stress on the joints. But this doesn't give you the excuse to get fluffy with your shoulder training and go light without challenging yourself. Building strength and size in the shoulders requires placing an emphasis not only on progressively overloading staple movements, but also on eliciting a huge metabolic pump effect in the tissues. More Reps, More Sets, Less Rest There are a few key methods that will increase the metabolic stress of the shoulders that work extremely well for growth: 1. Increase the rep ranges over 20 reps and really pump the muscle full of blood. 2. Do more sets. Try 4 to 5 instead of the conventional 3. 3. Reduce rest periods between sets to only 20-40 seconds. This applies to just about any shoulder movement. Regardless of which one you choose, it'll turn your shoulder workout into a metal blood bath and get them growing again. TRENDING [Get Frisky Before Training]( [Tip: Ladies, Get Frisky Before Training]( by Dr Jade Teta Experiencing the "big O" before exercise may help women get better workouts. Check out this titillating info. [Want Big Arms]( [Want Big Arms? Stop Wasting Your Time!]( by Ellington Darden, PhD You've spent 6 months trying to add a quarter inch to your arms. Dr Darden has just one question: “Why take 6 months to do it when you could do the same thing in 2 weeks?” Here's how... [Velocity Diet]( POWERFUL WORDS Anyone who has the time and energy to post a gym selfie with the hashtag #KillingIt is most definitely not killing it. – [T Nation (Facebook)]( A bar on your back is a great tool. Adding more weight is a great tool. But if those are your only tools, you'll have a tougher time progressing when you hit a roadblock. I know, lots of tough guys will disagree. And many of them will also be getting hip replacements by age 50. Don't be the guy who uses the word "only" a lot when it comes to training topics. His toolbox is sparse and his go-to tools will get rusty. – [Chris Shugart]( Some are born with physical advantages that others don't have. But on the flipside, the act of working through your disadvantages can become your greatest advantage down the road. Yes, for us lifters, not having the advantage sucks, but that's how it is. The question is, what will you make of it and how can you continue to better yourself? – [Christian Thibaudeau]( [Mandatory Lifts]( [Yoga Pants]( [Not to be trusted]( [Skinny Jeans]( Copyright © 2019 T Nation LLC, All rights reserved. 1850 Reliable Circle, Colorado Springs, CO 80906 [Unsubscribe From List](