The Weekly Dose – January 12, 2020

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [The Anabolic Pulse]( [The Anabolic Pulse]( by TC Luoma Use this high-tech supplement for protein pulsing, for post-workout recovery, and to prevent muscle loss during dieting or fasting. [Bicep Training]( [Tip: Triple-Threat Bicep Training]( by Gareth Sapstead Here's a smart way to clobber every fiber of your biceps for faster growth. [Should You Trust]( [Should You Trust Steroid-Using Trainers?]( by Christian Thibaudeau It's a controversial topic, and the answer isn't as black or white as you might think. Here's what you really need to know. [Muscle-Building Method]( [Tip: My Favorite Muscle-Building Method]( by Christian Thibaudeau Simple, but not easy. Here's how to stimulate hypertrophy like never before. [Big Strong Guys Can't Do]( [5 Things Big Strong Guys Can't Do]( by Chris Peil Strong and muscular? Great! Now it's time to ramp up your ability to do shit outside of the gym. Here's how to unlock your real-world strength. [New Chest Growth]( [Tip: The Superset For New Chest Growth]( by Calvin Huynh Pair these two exercises together for a pec-popping challenge. [Protein Mysteries Solved]( [4 Big Protein Mysteries Finally Solved]( by TC Luoma How much protein should you eat per meal, per day, and during diets? And what kind of protein is best for gains? Answers here. [Boost Your Deadlift]( [Tip: The Easy Way to Boost Your Deadlift]( by Jason Brown Blast up a new PR with this plateau-busting training method you can do in a commercial gym. [Get Inside-Out Peeled]( [Get Inside-Out Peeled]( by Paul Carter Every lifter should get completely ripped at least once. Don't think you can do it? You can. Here's how. [Power of 6 Sequencep]( [Tip: The Power of 6 Sequence]( by Scott Abel This fat-burning complex is simple to understand and simple to execute, but don't confuse simple with easy! [Crank Up the Curl]( [Tip: 5 Ways to Crank Up the Curl]( by Justin Kompf How to change the angle, offset the load, and increase TUT for bigger biceps. [Training to Failure]( [Tip: The Latest on Training to Failure]( by TC Luoma A definition of what training to failure actually is, along with concise instructions on how, when, and why to do it. [Serious Athletes]( FEATURE ARTICLE [Genetics: The Hard Truth]( by Bret Contreras [Genetics: The Hard Truth]( Having worked with the crème de la crème of male and female athletes and physique competitors, I can tell you that many of my everyday Joes and Janes worked just as hard, trained similarly, and sacrificed just as much. The difference is genetics, and the research is heavily in support of this – so much so that scientists have coined the term "non-responders" to exercise interventions. There are people who seemingly can't improve their aerobic capacity, people who seemingly can't gain muscle (but this appears to be muscle-specific), and people who seemingly can't gain strength. On the other hand, there are outliers who hit the genetic lottery; they respond extraordinarily well (often three times greater than the norm) to training stimuli. These freaks of nature tend to be the most respected and revered in strength & conditioning and bodybuilding. But unless you've got a similar genetic disposition, you can emulate their every move and not get anywhere near the same results. In fact, their program may be far from optimal for you. My advice is to learn the science and gain insight through trial and error so that you can write your own program rather than copying the routine of your fitness idol. While you may never build calves the size of cannonballs or squat triple bodyweight, there are muscles you can build substantially and exercises you can excel at. Focus on those rather than dwelling on your shortcoming. TRENDING [The 100-Day Squat Challenge]( [The 100-Day Squat Challenge]( by Brad Dieter, PhD A scientist decides to squat heavy for 100 days in a row to see what happens. What he discovered will change your ideas about training. [Avoid This Pulldown]( [Avoid This Pulldown & Pull-Up Mistake]( by Joel Seedman, PhD Some people actually think this technique blunder is the correct form. They're wrong. Check it out. [Velocity Diet]( POWERFUL WORDS Being fat, not liking it, and wanting to change is not a body image disorder. People who say that have given up and want you to give up too. – [T Nation (Instagram)]( Deep squats done with a weight that's a little heavier each time you train affect your body in a way that no other exercise can. And believe me when I say that "other methods" have been tried. They just don't work. – [Mark Rippetoe]( One of the worst fitness trends is the "over-quantification" of everything. Most fitness trackers don't offer true control – they give an illusion of control, often without any relevant context. The problem? The more effort you put toward outside-in dictations, the more you lose the ability to listen to the wisdom of your own body. – [Scott Abel]( [Beach Bodies]( [Fix Ugly]( [No Talent]( [Worth It]( T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Unsubscribe From List](