The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-09-27 ) LATEST ARTICLES [ Train at Home ]( ) [Train at Home. Get Better Gains]( ) by Christian Thibaudeau Stop depending on a commercial gym. Here's why you need to build a simple home gym and how to do it. [ Neurological Contrast ]( ) [Tip: The Neurological Contrast Method]( ) by Christian Thibaudeau Here's a clever way to add an inch to your biceps. [ Heavy Hitter ]( ) [How to Become a Heavy Hitter]( ) by Alexander Chrysovergis Momma said knock you out. Always listen to mama. Here are the four exercises to help you build a knockout punch. [ Bad Shoulders ]( ) [Tip: Bad Shoulders? Avoid This Chest Exercise]( ) by Gareth Sapstead Protect your shoulders and pump up your pecs with this move instead. [ Stuff We Like ]( ) [Stuff We Like – Books 3]( ) by T Nation Improve your body, expand your mind, and enhance your life. Here are some great books to help. [ Lateral Raise Mistake ]( ) [Tip: The Number One Lateral Raise Mistake]( ) by Matthew Ibrahim Some people think this exercise doesn't do much for your delts. Those people are doing it wrong. [ Squatting 800 ]( ) [Leaner, Healthier, and Still Squatting 800]( ) by John Gaglione John has always been strong. But could he stay strong while losing over 135 pounds? Check out his dramatic story. [ Super Strict ]( ) [Tip: From Super Strict to Slighted Cheated]( ) by Christian Thibaudeau Add some size to your arms with this challenging training method. Here's how to do it. [ The Anabolic Pulse ]( ) [The Anabolic Pulse]( ) by TC Luoma Use this high-tech supplement for protein pulsing, for post-workout recovery, and to prevent muscle loss during dieting or fasting. [ Not Yoked ]( ) [Tip: The Reason You're Not Yoked (Yet)]( ) by Dan North Struggling to build shoulders and traps? Eliminate your biggest obstacle with these three exercises. [ Hex Bar Exercises ]( ) [Tip: Hex Bar Exercises – Beyond The Deadlift]( ) by Brandon Holder If you're only using a trap bar for deadlifts, you're missing out. Load it up and add it to any of your workouts with these moves. [Serious Athletes]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-09-27 ) FEATURE ARTICLE [A Food Hack for Fat Loss]( ) by Eric Bach [ A Food Hack for Fat Loss ]( ) Set kitchen hours. It almost sounds too simple to work. But the most important pillar of fat loss is creating a caloric deficit. To build muscle, you need to create a caloric surplus. Until you nail energy balance, most other factors of dieting are trivial. Setting hours in the kitchen is a simple way to help you create that deficit or surplus. Just make the kitchen off limits at some point. Clean up as you cook dinner, eat your meal, then close up shop. Make the kitchen off limits. Setting a stopping point eliminates excessive grazing during your nightly date with Netflix. To build muscle, just expand those kitchen hours and make a muscle-building dessert. Here's the one I recommend: Yogurt Berry Blast Greek yogurt provides a quick hit of protein and gut-healthy probiotics with minimal sugar and fat, making it a perfect way to end your day. Add a fruit, a raw nut, and you'll have a muscle-building meal with an excellent balance of proteins, fats, and carbs. Ingredients - Plain, non-fat Greek yogurt - One cup of berries - One packet Stevia - 1 scoop vanilla or chocolate [Metabolic Drive®]( - A quarter cup of raw nuts - Topper: Shredded coconut or 90% dark chocolate TRENDING [ Tip: Do the Bridge Press For Pecs ]( ) [Tip: Do the Bridge Press For Pecs]( ) by Bret Contreras This underrated chest exercise builds pecs, delts, and triceps. No bench required. Here's how you do it. [ Fake Strength ]( ) [Fake Strength: Stop Arching the Bench Press]( ) by Tim Henriques Re-think the big arch for bench pressing. It doesn't create any real strength, and admit it: it's cheating. Here’s why. [ Velocity Diet ]( ) POWERFUL WORDS No goal has ever been reached by being sad about the discipline it takes to get there. Self pity has never accomplished a task, nor has a challenge ever been out-whined. – [T Nation (Facebook)]( Hard and simple are keys to big and strong. – [Mark Rippetoe]( ) Consistent practice with a focus on self-improvement is the key to mastery of any skill. Strength training brings that idea home like nothing else. – [Tim Henriques]( ) [ Obsessed ]( [ Best Exercises ]( [ Habits/Routine ]( [ Weak People ]( T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Unsubscribe From List](