The Weekly Dose

The Weekly Dose – December 22, 2019 THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [The Deload]( [The Deload: Everything You Need Know]( by Christian Thibaudeau Most people don't need to deload because their workouts are wimpy. Here's how to tell if you're worthy of a deload, along with how to do it. [5 Heavy Band Exercises]( [Tip: 5 Heavy Band Exercises for Legs & Glutes]( by Gareth Sapstead No access to big weights? These banded exercises will get the job done. [Reignite Chest Growth]( [The 4 Best Ways to Reignite Chest Growth]( by Lee Boyce What you do AFTER your heavy barbell work makes all the difference in the world. Here's how to get your chest growing again. [No More Forearm Pain]( [Tip: No More Forearm Pain From Benching]( by Chris Peil Bench press heavy enough for long enough and your forearms will get cranky. The hammer press can fix that. [Stuff We Like Books 2]( [Stuff We Like – Books 2]( by T Nation What books make you better? Here are six that you need to throw into your Amazon cart right now. [The Back Burner]( [Tip: The Back Burner]( by Tom Morrison Finish off your back workout with a few rounds of this. Bonus: It'll wake up your rhomboids too, which will help improve your crappy posture. [10 Combo Exercises]( [10 Combo Exercises That Aren't Stupid]( by Gareth Sapstead Think combination exercises are useless? Some are, but not these! They're great for fat loss, muscle growth, and athleticism. [Most Misused Machine]( [Tip: The Most Misused Machine in the Gym]( by TJ Kuster It's supposed to train your glutes and hamstrings, but most people just wreck their low backs. Here's how to use the GHD correctly. [3 Capsules Perfect Sleep]( [3 Capsules for Perfect Sleep]( by Dani Shugart Chill out, reduce nighttime anxiety, and get the best sleep of your life. You'll lose fat easily and produce more testosterone. Here's how. [Delt Workouts]( [Tip: 4 Untraditional Delt Workouts]( by Justin Kompf Shake up your shoulder training with these exercises and the pyramid rep scheme. [Kung Fu Lunges]( [Tip: Kung Fu Lunges for Killer Quads]( by Gareth Sapstead Got a couple extra minutes on leg day? Add these to your workout plan and try not to throw up. [Monster Glutes]( [Tip: Monster Glutes, Meatier Hamstrings]( by Gareth Sapstead Build an athletic butt and strong hamstrings with these clever exercise variations. [Serious Athletes]( FEATURE ARTICLE [Start Your Workout With Pulling]( by Ben Bruno [Start Your Workout With Pulling]( The first exercise in your routine generally gets the most attention and therefore sets the tone for the rest of your workout. Chances are, if you're like most guys, that exercise is a press. This has both physical and mental ramifications. On a physical level, it means that you're always doing your pulling exercises in a fatigued state, meaning you can never quite give it your all. On a mental level, it establishes the mindset that pressing is more important, so when it comes time for your pulling, you're more likely to half-ass it. Furthermore, if your workout gets cut short for any reason, guess what invariably gets nixed? The pulling. Try starting your workout with either chin-ups or some sort of row to allow you to attack it when you're both physically and mentally fresh. Another reason this works is that pulling seems to have much less of a detrimental effect on pressing than vice versa, meaning if you do chin-ups before the bench press, your bench press won't take nearly as big a hit as your chin-ups would if you did them afterwards. Really, who are we kidding? You'll be able to muster up the energy for pressing no matter where it falls in the workout. Save the stuff you like best for the end. TRENDING [Deconstructing the Deadlift]( [Deconstructing the Deadlift]( by Mark Rippetoe There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling. [4 Lat-Building Exercises]( [Tip: 4 Lat-Building Exercises You've Never Tried]( by Sivan Fagan You've probably never even SEEN these before. Give 'em a shot! [Velocity Diet]( POWERFUL WORDS If you were serious about your New Year's resolution, you'd be doing it already. – [T Nation (Facebook)]( If you would like to die early, then by all means keep believing that anger is what makes you awesome. But you won't be kicking much butt from your grave. – [Paul Carter]( Don't get caught up too much in how you "feel" after a training session. Recovery is best assessed by how you perform. If you wake up absolutely torched from your last session but still manage to hit your expected numbers, you've recovered. – [Charles Staley]( [Training]( [Habit and Routine]( [Don't look]( [Right Now]( Copyright © 2019 T Nation LLC, All rights reserved. 1850 Reliable Circle, Colorado Springs, CO 80906 [Unsubscribe From List](