The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [Muscle-Building Breakfast]( [The Best Muscle-Building Breakfast]( by T Nation People who want to build muscle and lose fat don't skip breakfast. But what are the best foods to eat? Here's what the experts suggest. [The Side Stretch]( [Tip: The Side Stretch You Should Be Doing]( by Tom Morrison Do this oblique stretch before and after training and feel awesome. Check it out. [Do the Opposite]( [Tip: Do the Opposite]( by Charles Staley In training and in life, the majority seldom gets it right. Maybe it's time to do things differently. [Overrated Things]( [The 6 Most Overrated Things in Fitness]( by Dr John Rusin What do benching, burpees, running, sit-ups, and stretching your hammies have in common? They're rituals that make people lose their damn minds. Here's why. [Perfect Squats]( [Tip: Two Tricks for Perfect Squats]( by Travis Hansen Here's how to quickly fix your ugly squat and perfect your form. [Homeostatic Disruption]( [Tip: Trigger Homeostatic Disruption, Sometimes]( by Charles Staley Here's a lesson we can learn from CrossFit, with caution. [Grip Strength Test]( [The Ultimate Grip Strength Test]( by Al Kavadlo Take your strength to the next level with this simple 60-second challenge. Then, build a bone-crushing grip. Here's how. [Stevia Making You Sick]( [Tip: Is Stevia Making You Sick?]( by Tessa Gurley Some people need to avoid stevia. Here's why. [A Better Way to Lunge]( [Tip: A Better Way to Lunge]( by Dr John Rusin This walking lunge variation triggers more muscle growth while sparing your joints and lower back. Check it out. [The Next Big Thing]( [The Next Big Thing in Training & Nutrition]( by T Nation How will people lose fat and build muscle in the near future? Here's what the experts are expecting to see. [What 2 Weeks Off]( [Tip: What 2 Weeks Off Really Does to Your Body]( by TC Luoma Here's how that vacation will affect your size and strength. [The Good and Bad]( [Tip: The Good and Bad of Bodybuilding]( by Lonnie Lowery, PhD Competitive bodybuilding can bring out the best and worst in people. Here's something to think about. [Best Damn Workout Plan]( [The Best Damn Workout Plan For Natural Lifters]( by Christian Thibaudeau Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them. [10 Minute Cardio Workout]( [Tip: The Most Effective 10 Minute Cardio Workout]( by TC Luoma Screw those long sessions on the stationary bike or rower. All you need is a few minutes a week. Here's what to do. [Romanian Deadlift]( [Tip: The Romanian Deadlift, Improved]( by Dr John Rusin The RDL is a staple lift, but not if you suck at it. Here's how to make it work for you. [Food for Better Sex]( [Tip: Eat This Food for Better Sex]( by TC Luoma Oh yeah, and it builds muscle, too. [Workout Consistency]( [Tip: The Most Important Key to Workout Consistency]( by Chris Shugart Researchers have figured out how to stay consistent in the gym. Have you? Check this out. [A Vitamin]( [Tip: A Vitamin for Headaches, A Drug For Sociopaths]( by Chris Shugart Science reveals a new way to prevent headaches. Plus the common headache drug to avoid so you don't act like a douche nozzle. [Hack Your Hip Mobility]( [Tip: Hack Your Hip Mobility]( by Tessa Gurley Warning: This is a yoga pose. Don't worry, it's a yoga pose that improves your lifting and relieves pain. Check it out. [Serious Athletes]( FEATURE ARTICLE [3 Ways to Make Conditioning Count]( by Christian Thibaudeau [3 Ways to Make Conditioning Count]( 1. Challenge the muscles. The human body is built for speed and power. We have the capacity to sustain work for longer periods of time, but dropping the speed/power aspect out of the equation is a mistake. And adding it back will earn you that lean and muscular look everyone wants. That's why conditioning work that includes loaded and explosive work as part of an endurance session is the ideal method to improve the way you look. Farmer's walks, yoke carries, barbell complexes, medicine ball throws, sled pushing, wheelbarrow walking, tire flipping, sledgehammer striking, kettlebell swings, and overhead lunges are all loaded exercises that can be used as part of a conditioning session to not only lose fat and build endurance, but also develop a more muscular body. 2. Involve the whole body. The bigger the engine, the more fuel it burns. So if body composition is your main goal, involving more muscles (bigger engine) during your conditioning session will result in more fuel (fat) being burnt. Furthermore, involving more muscles increases the demand on the cardiovascular system, which obviously has a greater affect on improving your conditioning level and work capacity. Finally, physically demanding work using more muscle groups at one time leads to a greater hormonal response (especially growth hormone and testosterone), which affects both muscle gain and fat loss positively. 3. Embrace Urgency If you have to finish a workout within a certain time you’ll be more focused, which will lead to better workouts. That's why I love things like EMOM (every minute on the minute sets that require doing one set every time the clock hits 1 minute), or doing a specific conditioning session as fast as possible, or doing as many rounds as possible within a given timeframe. This urgency to get as much done as possible puts you in a different mindset, one that's much more conducive to quality workouts. This is especially true for conditioning sessions. It takes your mind off the pain and physical discomfort and allows you to power through, ultimately leading to much better gains. TRENDING [Should You Ditch the Incline Bench?]( [Tip: Should You Ditch the Incline Bench?]( by TC Luoma The incline press doesn't do what you think it does. Do this exercise instead. [Best Chest Exercise You've Never Tried]( [Tip: The Best Chest Exercise You've Never Tried]( by Chad Waterbury A new exercise for pecs and a new method to trigger chest growth. Add this odd-looking move to your current program. [Velocity Diet]( POWERFUL WORDS Statistics say that more than two-thirds of American adults are either overweight or obese. This is the new normal. Don't be normal. – [T Nation (Facebook)]( The notion that there's a difference between natural chemicals like those found in plants and the chemicals produced in a lab is bunk. Lab-made chemicals aren't necessarily bad, and the nutrition dilettantes need to get it in their airy heads that chemicals are the building blocks of the physical world. – [TC Luoma]( The biggest lie in fitness is that running will ruin a muscular physique. Throwing in a day or two of running every week will just make you a more well-rounded athlete without stealing from your hard-earned gains. – [Dean Graddon]( [Drop your answer.]( [Seems that way sometimes.]( [Stay old school.]( [Admit it.]( Copyright © 2017 T NATION LLC, All rights reserved. [Unsubscribe From List](