The Weekly Dose

The Weekly Dose – December 13th, 2020 [Click here to unsubscribe](~/AAR0XgA~/RgRhuOnKP0SvaHR0cDovL3RyYWNrLnQtbmF0aW9uLmNvbS8_eHVsPTF2YmtxMzNyNGtsenE1NmZseTlvZjB1dGVlNDQ5N2Vwem4yYjh6NXlvMGc3a3FicGV1eGEwYnJoOXB0ODRoYXI2OHdheDhjZmVkYmJ3MGs0djZ4dzdmeTF1aHl3NnF4bCZlaWg9N3AyZ2M3eW9raTg3dmFoc3hpMHo4aDM3aDkxamhtajhmcW5tN3hkOXBjc1cDc3BjQgoAJPZk1l_UdIZuUht0cmlzdHJhbWJhbGR3aW44NkBnbWFpbC5jb21YBAAAAAA~) [edatatSource] [The Weekly Dose](~/AAR0XgA~/RgRhuOnKP4Q0AWh0dHA6Ly90cmFjay50LW5hdGlvbi5jb20vP3h0bD0xMTc2ZjA1Z3I1cGtyaHRiZTZ3MHRldTBibW9vc3g1ZTVidWUwMGx6N2pzdDh6bHgzd2RrbDA1dHNjcW1kMHFxM3VyODZyeWw3bG5hNmVsbG4zNm1rbGJ5a2hwbnl5ZGNjd2ZxeWl3d3p1NWJ6eHlvNnNmNjFobnpvcHlrODYwYTFzOW1xaDJkMnR5MGd0YjdmYzZoamI4ZzF4NHAyamJ3eGJ3MTcwaHEwNXZkM2ljaWdkMDZmMTJjd211dTg5a3NrdHl5c2ptNzN2eW96MHF6N3ZnMzhlM3dyb2dmcmQydjgzejEzJmVpaD03cDJnYzd5b2tpODd2YWhzeGkwejhoMzdoOTFqaG1qOGZxbm03eGQ5cGNzVwNzcGNCCgAk9mTWX9R0hm5SG3RyaXN0cmFtYmFsZHdpbjg2QGdtYWlsLmNvbVgEAAAAAA~~) LATEST ARTICLES [Bench Press](~/AAR0XgA~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) [The Bench Press: One Barbell, No Weak Points](~/AAR0XgA~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) by Tom Sheppard Destroy your sticking points with just a barbell. No gym membership or fancy equipment required. Here's what to do. [Obliques](~/AAR0XgA~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~~) [Tip: Two Exercises for Rock-Solid Obliques](~/AAR0XgA~/RgRhuOnKP4SCAWh0dHA6Ly90cmFjay50LW5hdGlvbi5jb20vP3h0bD1kYzRtanBweDJoaXRncnF1bGFya213MGZrZmZhYnVvdWgyZnZjMXh4YWMxdHNoa2kyYnJtMnE1MGZqemcwOThneTV1ajNsc3JqNmIzajk3OHR5a2liZ2o3dmFicnpoanE4YjR6dzVwdGV4bHd5OWxvejdvbnkxNGdlYzZobTc2cWRrZG5kYmVrdHhkY3ltbGg1c2xibzhxd2VmYzd2b28wZmhmcnVleDA3azVsM3Fyb2t5ZTJnYWdmemk3MnJjb2ZiZ3Q1bTg5dTB6M29xcXkybzNneDZnZjMwdmw2a2xhbWZhbTZ4eWVxZjhiMXRqYzM1ZGZ3dDF5ZnllZWd2aDJ5aWducml6N2QxY2d3NXBwYnU2MzIyOXpmbnhicWYzZTltNmI1cHNwbjh1N3R6bWt2amJjJmVpaD03cDJnYzd5b2tpODd2YWhzeGkwejhoMzdoOTFqaG1qOGZxbm03eGQ5cGNzVwNzcGNCCgAk9mTWX9R0hm5SG3RyaXN0cmFtYmFsZHdpbjg2QGdtYWlsLmNvbVgEAAAAAA~~) by Gareth Sapstead Bonus: You can do them anywhere with one cheap piece of equipment. [Lat Exercises](~/AAR0XgA~/RgRhuOnKP4R_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~~) [5 Lat Exercises Everyone Is Doing Wrong](~/AAR0XgA~/RgRhuOnKP4R_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~~) by Michael Shaughnessy You do these staple exercises, but are you getting the most out of them? Here's how to do them right for a wider back. [Polyphasic Sleep](~/AAR0XgA~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) [Tip: The Truth About Polyphasic Sleep](~/AAR0XgA~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) by Calvin Huynh Here's what that means and what science has to say about it. [Pig Out](~/AAR0XgA~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_UdIZuUht0cmlzdHJhbWJhbGR3aW44NkBnbWFpbC5jb21YBAAAAAA~) [Oh, Go Ahead and Pig Out](~/AAR0XgA~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_UdIZuUht0cmlzdHJhbWJhbGR3aW44NkBnbWFpbC5jb21YBAAAAAA~) by TC Luoma It isn't as damaging as you might believe and, wonder of wonders, you might actually enjoy life for a few moments! [Planks Suck](~/AAR0XgA~/RgRhuOnKP4R-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) [Tip: Planks Suck, But Not This Variation](~/AAR0XgA~/RgRhuOnKP4R-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) by Gareth Sapstead If you can do this one right for 30 seconds, you're the man. Or the woman. Whatever. Take a look. [Ultimate Squat](~/AAR0XgA~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) [The Ultimate Squat for Performance](~/AAR0XgA~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) by Dan North Get a brutal pump and increase athleticism without the back irritation. Here are six lifts you've got to try. [Vitamin C](~/AAR0XgA~/RgRhuOnKP4R_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~~) [Tip: Does Megadosing Vitamin C Work?](~/AAR0XgA~/RgRhuOnKP4R_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~~) by Calvin Huynh Here's what science – and not some weirdo on YouTube – has to say about it. [These Fats](~/AAR0XgA~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_UdIZuUht0cmlzdHJhbWJhbGR3aW44NkBnbWFpbC5jb21YBAAAAAA~) [These Fats Treat Depression](~/AAR0XgA~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_UdIZuUht0cmlzdHJhbWJhbGR3aW44NkBnbWFpbC5jb21YBAAAAAA~) by TC Luoma When things get bad, depression is a normal response, but if it persists you might need to do something about it. Here's a possible solution. [Pumpkin Pie](~/AAR0XgA~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) [Tip: The Best Low-Carb Pumpkin Pie Recipe Ever](~/AAR0XgA~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) by Chris Shugart No added sugar, no flour, no guilt. Bonus: It's packed with muscle-building protein. [Ways to Row](~/AAR0XgA~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_UdIZuUht0cmlzdHJhbWJhbGR3aW44NkBnbWFpbC5jb21YBAAAAAA~) [Tip: 7 Superior Ways to Row](~/AAR0XgA~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_UdIZuUht0cmlzdHJhbWJhbGR3aW44NkBnbWFpbC5jb21YBAAAAAA~) by Brandon Holder The bentover row is great... if you don't screw it up. Most lifters do. Try these safer, stricter variations for back size and strength. [Drink This](~/AAR0XgA~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) [Tip: Drink This for Balls Like a Brahma Bull](~/AAR0XgA~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) by TC Luoma This grocery store beverage will make it so you swagger when you walk, whether you're actually trying to or not. FEATURE ARTICLE [Better Than Carb Restriction](~/AAR0XgA~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) by TC Luoma [Better Than Carb Restriction](~/AAR0XgA~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) You want to boost insulin sensitivity to get lean and build muscle. And that's what most people think they're doing when they restrict carbs.  Insulin can make you fat or it can make you lean and muscular. It all depends on whether you're insulin sensitive or insulin resistant. Without optimal insulin sensitivity, all that protein you eat never gets delivered to muscle. Instead, a lot of it goes to fat. [Serious Athletes](~/AAR0XgA~/RgRhuOnKP4SmAWh0dHA6Ly90cmFjay50LW5hdGlvbi5jb20vP3h0bD02cTF4eDc3ZDN5bWlwenJocHZoejYxc3J1Y2xramhmaDJwOGhraWVydmt4a3VhMWI5MDE2bGZoMHM0NGNyYWdmcG8zYTZ1eWZuaWQxZTVkNWNjYWE3YmVscW92ZndqZDdsaGJvYmtxNThiMTFnZGY5Ynl2aXI5eno2M2xjY3VvY3F6MTduYmVsOHE5cmN2dmM1dDd5bmR6YThpazludWFiaDU5aXUzeGhrbmwyaTQybGp6NXFqcDE1NDVpc2IyMXM1cTM4Yjg4cHMxamozc3RvMmpham9qMGxwNTFmOWppbnljbzdidXlzdDBsd3Q4ejc4dmd1MW1iZ3Q5YW0zdGJoam5yMmN3eXhjbnFqMTh2NmcydXluZXJ4dTlzZjBnMGV3cW12aXRyMXVtOHJ5MjI5ajd4dXQ2bmR5NjcyYWo4dDR2djdlZGh6bmEzajB0MWVwY3BibnQ3JmVpaD03cDJnYzd5b2tpODd2YWhzeGkwejhoMzdoOTFqaG1qOGZxbm03eGQ5cGNzVwNzcGNCCgAk9mTWX9R0hm5SG3RyaXN0cmFtYmFsZHdpbjg2QGdtYWlsLmNvbVgEAAAAAA~~) Unaware of that physiological fact, people tend to avoid insulin release by constantly eating low-carb diets. Avoidance not only doesn't fix the problem, it leaves you impaired for muscle growth.  The only smart option is to optimize insulin sensitivity and start using carbs to build muscle. So, instead of worrying about carbs and insulin, make them work for you. Here's one strategy that'll help.  Whenever you sit down to eat a meal, make sure you eat some protein, vegetables, and fat before you so much as take the first nibble of your ciabatta bread, pasta, or rice. Eating non-carb foods first leads to lower post-meal glucose and insulin levels. So rather than fearing carbs, take away some of their belly-fat potential by putting them at the end of the line.  Studies have shown that eating protein, vegetables and fat leads to significantly lower blood sugar levels – 29 percent, 37 percent, and 17 percent at 30, 60, and 120-minute post-meal blood samples.  As an added bonus, eating your foods in the order prescribed will also make you a lot less sleepy after your midday lunch, as eating some protein first will interfere with the production of the sleepy-time neurotransmitter serotonin.  But there's one time of day when you need think of carbs first, and that's around your workout. You want an insulin surge going into your workout to maximize nutrient (carbs and fast-acting proteins) uptake into muscle. You need carbs to build muscle efficiently. Don't forget it.  Check out [four other ways](~/AAR0XgA~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) to boost insulin sensitivity and build muscle instead of storing fat. TRENDING [Build Biceps With an Empty Bar](~/AAR0XgA~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) [Tip: Build Biceps With an Empty Bar](~/AAR0XgA~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) by Paul Carter All you need is a light bar and the ability to withstand searing pain. Here's how to do it. [What All Strong Athletes Have in Common](~/AAR0XgA~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_UdIZuUht0cmlzdHJhbWJhbGR3aW44NkBnbWFpbC5jb21YBAAAAAA~) [Tip: What All Strong Athletes Have in Common](~/AAR0XgA~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_UdIZuUht0cmlzdHJhbWJhbGR3aW44NkBnbWFpbC5jb21YBAAAAAA~) by Christian Thibaudeau Strengthen this muscle group and you'll get stronger at damn near everything. [Velocity Diet](~/AAR0XgA~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) POWERFUL WORDS Women who look great in yoga pants do more lifting than yoga.  – [T Nation (Facebook)](~/AAR0XgA~/RgRhuOnKP4RfAWh0dHA6Ly90cmFjay50LW5hdGlvbi5jb20vP3h0bD0zb216dTk5ZzJvcTVsdmVxNmp5dDY5bGp2eXFoa2w0bjF2dTI5Nzh3dDZmZDRvNnU3Z2thaXo3c3V6MmpxaWR4eWRqb3FkeXE2aTAwOXI4b3lkbG9hZjMyMWI4bWFtNjNkb3Y5OW9wdmgyaWhwNHZlZzkyc3ltaXJ2M2g3dzBubm90Z2kwY3A2ZDAwcWlmOXFjejV2aDd1ZDN4N3Z4ZHBzbm96MDhibjl0MXh5a2F1NTRjZ2ZrMmdmcmh3dGtmbDlwd3d3cHQ2cmtleTl3cGs2dHAxaWZpajd6NjljYjUyZTI3d2h2djVoeHI4eDB5amMxaTBoM3A5eHNucmZ3b254N2F1dTlkZHZiMXY0a3p0ZiZlaWg9N3AyZ2M3eW9raTg3dmFoc3hpMHo4aDM3aDkxamhtajhmcW5tN3hkOXBjc1cDc3BjQgoAJPZk1l_UdIZuUht0cmlzdHJhbWJhbGR3aW44NkBnbWFpbC5jb21YBAAAAAA~) Master your body with bodyweight training. Master your surroundings with external loads.  – [Nick Tumminello](~/AAR0XgA~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~~) The more you succeed in effort, discipline, or competition, the more habitual success becomes.  – [Charles Staley](~/AAR0XgA~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~~) [Squat Hard and Often](~/AAR0XgA~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) [Lift Heavy Things](~/AAR0XgA~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) [The Exercise You Hate](~/AAR0XgA~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) [New Year's Resolution](~/AAR0XgA~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) T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Click here to unsubscribe](~/AAR0XgA~/RgRhuOnKP0SvaHR0cDovL3RyYWNrLnQtbmF0aW9uLmNvbS8_eHVsPTF2YmtxMzNyNGtsenE1NmZseTlvZjB1dGVlNDQ5N2Vwem4yYjh6NXlvMGc3a3FicGV1eGEwYnJoOXB0ODRoYXI2OHdheDhjZmVkYmJ3MGs0djZ4dzdmeTF1aHl3NnF4bCZlaWg9N3AyZ2M3eW9raTg3dmFoc3hpMHo4aDM3aDkxamhtajhmcW5tN3hkOXBjc1cDc3BjQgoAJPZk1l_UdIZuUht0cmlzdHJhbWJhbGR3aW44NkBnbWFpbC5jb21YBAAAAAA~)