The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [Simple But Brutal]( [Simple But Brutal: The Workout Plan]( by Paul Carter Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan. [Nail Your Upper Glutes]( [Tip: Nail Your Upper Glutes]( by Nick Tumminello Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation. [Obey the Mirror Rule]( [Tip: Obey the Mirror Rule]( by John Romano Most gyms have mirrors, but did you know there are some unwritten rules about them? Learn them here [Cure for Puny Calves]( [The Cure for Puny Calves]( by T Nation Look down at your calves. Sad, huh? Don't worry, eight of our experts drop their best training tips here. [Goblet Squat Test]( [Tip: The Goblet Squat Test]( by Dr John Rusin If you can pass this test, move to heavy barbell squats. If not, you have some work to do first. [Grip & Forearms]( [Tip: Build Your Grip & Forearms Like This]( by Tom Morrison This old-school strength test can be used as a new-school method for building wrist mobility and strength. Check it out. [6 Weeks to Great Abs]( [6 Weeks to Great Abs]( by Eric Bach Most ab exercises are garbage. But do these 4 types of ab movements each workout and those babies will pop through. [Frankenstein Holds]( [Tip: Master Push-Ups With Frankenstein Holds]( by Travis Hansen Correct your ugly, injury-causing push-up technique with this drill. [Can't Do This?]( [Tip: Can't Do This? Then Hold Off on Bench Presses]( by Dr John Rusin Pass this relative strength test with flying colors before you bench press. Many people can't, even if they think they can. [Weighted Carry Exercises]( [The Top 10 Weighted Carry Exercises]( by Alex Nurse Build monster real-world strength and a rock-solid core. Here are several weighted carries to try out, from beginner to advanced variations. [Protect Your Wrists]( [Tip: Protect Your Wrists from Lifting Injuries]( by Tom Morrison Get more range of motion and improve your weightlifting technique with these simple stretches. [Colbert Workout Plan]( [Tip: The Colbert Full-Body Workout Plan]( by Bradley Joe Kelly This classic high-frequency program will have you training your entire body every other day. Check it out. [Made America Fat]( [The Food That Really Made America Fat]( by TC Luoma Chances are, if you're fat or even a little chubby, this food is a big part of the problem... even if you're not eating it. [Protein Ice Cream]( [Tip: Make Protein Powder Ice Cream]( by Chris Shugart High protein, super clean, no added sugar, and holy-crap delicious. Get the easy recipe here. [Do Pull-Ups Like This]( [Tip: Do Pull-Ups Anywhere Like This]( by Drew Murphy No pull-up bar? No problem. Try this. [Stuff Ends Achy Knees]( [Tip: This Stuff Ends Achy Knees]( by TC Luoma This natural substance works as well as ibuprofen to stop knee pain but without the bad side effects. [A New Kind of Food Log]( [Tip: A New Kind of Food Log]( by Chris Shugart Food diaries are helpful, but tedious and time sucking. Researchers have found something that works just as well, and it's kinda fun. [Flourless Chocolate Cake]( [Tip: Eat Flourless Chocolate Cake]( by Dani Shugart A high protein, no-sugar-added dessert that'll fire up the gain train and kill your cravings for junky desserts. Get the recipe here. [Prevent Sun Damage]( [Tip: Take This to Prevent Sun Damage]( by TC Luoma Protect yourself from premature aging and skin cancer with this common supplement. [Serious Athletes]( FEATURE ARTICLE [The Best Rep Range for Back Growth]( by Lee Boyce [The Best Rep Range for Back Growth]( Many people think low rep training is good for back size. But with the exception of deadlifts, you usually don't need to do ultra heavy low-rep sets when training back. The muscles of the back (especially the scapular muscles) are really there to help keep our posture erect. They maintain the long contractions that help stabilize the spine and shoulder blades and help us walk tall. Training the muscles for endurance zeroes in on this capacity. The quads respond well to high-rep training and lots of time under tension, and the same holds true for the upper back. This doesn't mean you have to do sets of 30 reps on your seated rows; super-high reps would lead to grip fatigue and the arms taking over anyway. It just means you can avoid going so heavy that you're down to sets of 3 or 5. Instead, use supersets or even compound sets that'll up the time under tension. Choose one grip-intensive lift like rows or chins, and one that doesn't involve grip nearly as much, like straight-arm cable pushdowns. Extending the TUT is a great way to do high lactate training and blast the back. TRENDING [Stop Taking Multivitamins!]( [Stop Taking Multivitamins!]( by TC Luoma Multivitamins don't work. But there are 19 things that do help you live longer, look better, and perform optimally. Here they are. [Erector Set]( [Erector Set]( by Mike Robertson Whether your goal is to build an amazing physique, a record deadlift, or simply put slabs of muscle on your lower back, try out a few of these exercises. [Velocity Diet]( POWERFUL WORDS A smart workout is an investment, but a dumb workout is a bill. – [(Facebook)]( Certain exercises pose greater risks to the joints than others, but every guy has the right to train however the heck he chooses. As lifters, we can choose to assume a lot of risk or little risk since we're the owners of our bodies. – [Bret Contreras]( The longer you've let yourself go, the harder it'll be to create habits that'll make you leaner and stronger. But you won't ever change unless you see challenges as what they are: beatable. The good news is, the more punches you throw, the better you get at it. – [Dani Shugart]( [Lift weights, not cupcakes]( [Comment with your answer.]( [Comment back with your answer!]( [Call that last part a bonus.]( Copyright © 2017 T NATION LLC, All rights reserved. [Unsubscribe From List](