The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-09-20 ) LATEST ARTICLES [ Biceps Training ]( ) [5 Biceps Training Tricks You Haven't Tried]( ) by Christian Thibaudeau Think you've done everything you can for bigger biceps? Nope, you haven't. Try these tricks and strategies. [ Lower-Body Imbalances ]( ) [Tip: How to Fix Your Lower-Body Imbalances]( ) by TJ Kuster Correct those strength imbalances and lift more weight safely. Add this exercise to your program. [ Seasoned Lifter ]( ) [7 Things Every Seasoned Lifter Needs to Do]( ) by Lee Boyce It's time to put away your childish things and train like a grown-ass man or woman. Here's how. [ Deadlift Mistakes ]( ) [Tip: Fix the Two Most Common Deadlift Mistakes]( ) by Dan North These two exercise variations work fast to help you deadlift more weight without getting banged up. [ Zone Training ]( ) [Strength Zone Training]( ) by Nick Tumminello Are your exercise choices covering BOTH strength training zones? Check the list and build big muscles with a purpose. [ Squat Challenge ]( ) [Tip: The 20-Minute Squat Challenge]( ) by Lee Boyce Improve your conditioning and get ripped... in the squat rack. Here's how. [ 3D Core Training ]( ) [3D Core Training]( ) by Adam Vogel Your ab training plan is lacking. Here's what's missing, plus eight great core moves for pro-level performance. [ Zombie Squat ]( ) [Tip: The Zombie Squat]( ) by TJ Kuster Fix your wonky front squat and pack some meat onto your quads with this exercise. [ Transformation Agent ]( ) [The Ultimate Body Transformation Agent]( ) by TC Luoma This naturally-occurring substance maximizes carb intake in muscle, burns fat, and prevents the storage of extra carbs. Here's the science. [ Shoes Off ]( ) [Tip: Take Your Shoes Off to Lift]( ) by TJ Kuster If you train at home (or can be sneaky at the gym), here's why you should ditch the shoes when squatting and deadlifting. [ More Potatoes ]( ) [Tip: Eat More Potatoes, Get Ripped]( ) by Calvin Huynh Your efforts to get shredded need to include this tuber. Here's the science. [ Gym Performance ]( ) [Tip: Can Wearing a Mask Help Gym Performance?]( ) by TC Luoma A Brazilian journal suggests that training with that thing on your face might actually have some long-term benefits. [Serious Athletes]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-09-20 ) FEATURE ARTICLE [Blast Through a Squat Plateau]( ) by Bronwen Blunt [ Blast Through a Squat Plateau ]( ) Do heavy squat stand-ups. It's shocking how well this little trick works. Just warm up to about 90% of your max but don't squat this weight. Unrack it and hold it for 10 seconds then put it back down. Continue to add 5-10% for each set and up to 20% over your 1RM. Be conservative if it's your first time trying this. This is a way to overload your squats, which will allow your body to recognize and adapt to heavier weights beyond your current capabilities. It stimulates your nervous system and makes you feel more comfortable with heavy weight on your back. Once you become more comfortable with these overloads, your current 1RM is going to feel a lot less taxing. Pay attention to your setup to maintain stability during the movement. Proper breathing and bracing is extremely important to avoid injury. Most people neglect the importance of proper breathing while unracking the bar. It's a problem that can get you out of position and make or break your squat. Want more advice? Check out nine other [damn good squat tips]( from T Nation coaches. TRENDING [ Lessons From Deadlifting 500 Pounds ]( ) [15 Lessons From Deadlifting 500 Pounds]( ) by Mike Roussell, PhD Great. Another article that makes you question everything you're doing. Oh well, at least there are plenty of tips that we can start using right away. [ CrossFit Girls ]( ) [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. [ Velocity Diet ]( ) POWERFUL WORDS The best exercise app for your phone is pre-installed: the off button. – [T Nation (Facebook)]( Anyone who says calories don't matter has zero credibility. But anyone who claims calories are all that matter has even less credibility. – [Jade Teta]( ) Listen to everyone. Idolize no one. – [Chris Shugart]( ) [ Pro Tip ]( [ Ten Worst Diets ]( [ Cool things about fitness ]( [ Things that tell the truth ]( T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Unsubscribe From List](