The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [CrossFit Girls Are Stronger]( [Why CrossFit Girls Are Stronger Than You]( by Charles Staley Many CrossFit women can do 200-pound clean & jerks and they have six-packs without dieting. Sound like you? Probably not. Here's why. [Get Killer Workouts]( [Tip: Get Killer Workouts With This Plant Oil]( by TC Luoma Increase work performance by up to 50% with this inexpensive oil. [3 Tips Newbies]( [Tip: 3 Tips Newbies Don't Want to Hear]( by Paul Carter Fairly new to lifting? Here's some harsh advice you might not like, but you should definitely take to heart. [Coconut Oil]( [Coconut Oil: Health Food or Heart Killer?]( by Tessa Gurley Coconut oil went from superfood to serious concern for the American Heart Association. They say it clogs the arteries. Are they right? Here's the real story. [Principles of Technique]( [Tip: The 4 Principles of Great Technique]( by Charles Staley Keep these rules in mind for every lift and you'll make more gains and keep your joints healthy. [How to Stay Lean]( [Tip: How to Stay Lean and Still Build Muscle]( by Paul Carter Seven simple tips to help you build muscle without packing on the fat. [One-Legged Exercises]( [The 4 Mandatory One-Legged Exercises]( by Dr John Rusin Want to get strong in the big lifts? Want to stay uninjured? Master these four unilateral exercises. [Ring Pull-Ups]( [Tip: You Need to Be Doing Ring Pull-Ups]( by Drew Murphy Here's why, plus how to prevent the most common mistake. [A Common Mistake]( [Tip: A Common Mistake That Kills Your Gains]( by Paul Carter We all do it, but we'd make a lot more progress if we didn't. Check it out. [Times of Day to Work Out]( [The Best & Worst Times of Day to Work Out]( by Lee Boyce Find out why you shouldn't work out first thing in the AM, when the best time is, and what to do if you have to do morning workouts. Details here. [Steroids Make Ignorant?]( [Tip: Do Steroids Make You Ignorant?]( by Chris Shugart These are the drawbacks most people never talk about. So let's talk about them. Read this before you hit the needle. [Hip Hinge vs. Squat]( [Tip: Hip Hinge vs. Squat, Know the Difference]( by Dr John Rusin If you get these movement patterns mixed up, your deadlift, KB swing, and RDL will do more harm than good. Here's what you need to know. [Gym Owners Crazy]( [The 10 People That Drive Gym Owners Crazy]( by John Romano Who are the most annoying people in the gym? Check out this gym owner's vicious (and funny) list. [Myths About Testosterone]( [Tip: The Top 3 Myths About Testosterone]( by Tessa Gurley It's time to dispel some of the media scare stories you've heard about testosterone replacement therapy. [Kettlebell Deadlift]( [Tip: Master the Kettlebell Deadlift]( by Dr John Rusin To do a kettlebell swing correctly, first you need to be able to do perfect dumbbell or kettlebell deadlifts. Here's how. [Combat Muscle Loss]( [Tip: Combat Muscle Loss With This Fat]( by Erick Avila Catabolism is the enemy. Here's an easy way to smack it down. [Band Work]( [Tip: Supplement Your Training With Band Work]( by Jason Brown High-rep band exercises will help you to avoid injury and build some extra muscle. Give these a shot. [Your Science-Butt]( [Tip: Get Your Head Out of Your Science-Butt]( by TC Luoma Stop panicking about natural and unnatural chemicals in food. Here's why. [Unethical Losers]( [Tip: Fake Natties Are Unethical Losers]( by Christian Thibaudeau Time to call out those punks who can't handle playing by the rules. [Serious Athletes]( FEATURE ARTICLE [Two Ways to Get Fired Up]( by Eirik Sandvik [Two Ways to Get Fired Up]( If your progress has stalled and motivation is waning, don't panic. Here are two different approaches to take: 1. The Same-But-Different Approach Keep your basic lifts the same but make minor adjustments. It's mentally stimulating and leads to better physical adaptations. Variety is the simplest form of adjustment. Some people can do the same exercises with the same set and rep schemes for a long time, but most people prefer at least some bit of variety. Not variety for the sake of variety, but intelligent changes – either a change in the training system you use, or within the system you're following. The same-but-different approach can be used for whatever kind of training system you're already on. Consider the bench press. Instead of dumping it entirely or changing the sets and reps, try things like: • Use a closer or wider grip than normal • Add chains or bands • Start the lift from pins just above the chest (dead press) • Press against pins (isometric work) • Do a new variation of the exercise (board press, floor press, etc.) You don't always need much to get out of training depression, but you always need something. And small things often make a big difference. 2. The 180 Approach Do something completely different, even if it takes you out of your comfort zone. Sometimes the training system you normally use stops being beneficial. Not because it's flawed, but because you've adapted and it doesn't give you the same progressive results it used to. Achieving mastery is like acing a test in subject. Once you do it, you can choose to go further and make the subject your all-encompassing focus, you can complement it with something else, or you can go master a different thing and change your goals. By turning 180 degrees, you'll have to open your eyes again. It can be frightening because it'll challenge your beliefs and comfort level. But being challenged is a good mark of progress and a clue that you're on the right path. This doesn't mean going from barbells to dumbbells. That would be more like the same-but-different approach. You'd have to go further than that and do something requiring different skills. For iron-lovers, this approach can mean things like yoga, running, cycling, martial arts, gymnastics, or a specific sport. The benefit of moving differently is to always improve in some manner: body comp, strength, performance, agility, mobility, stamina, etc. The key is to train in a way that supports your goals. TRENDING [The Best Forearm Exercise]( [The Best Forearm Exercise]( by Tim Henriques Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear. [Best Exercise for Body Hardness]( [Tip: The Best Exercise for Body Hardness]( by Christian Thibaudeau Want to decrease fat and build muscle? Add this movement to your workouts. [Velocity Diet]( POWERFUL WORDS Right now someone busier than you is working out. Stop using that excuse. – [T Nation (Facebook)]( To lose body fat you first need to adopt a plan, any plan, because they all work pretty much the same. Secondly, you need to find ways to thwart hunger, because hunger is the enemy of willpower and good intentions. – [TC Luoma]( Some double-blind hazmat suit vortex study done in a controlled environment where people can't make a phone call for six weeks while only eating broccoli and apples is not real life. Real life has a human element to it, and that means different methods are going to work for different people at different times. – [Paul Carter]( [The space between...]( [Belch thunder, fart lightning.]( [Or not. Or maybe just a bit.]( [Minimum weight and body comp standard]( Copyright © 2017 T NATION LLC, All rights reserved. [Unsubscribe From List](