The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-10-04 ) LATEST ARTICLES [ Upper Body Exercises ]( ) [5 Upper Body Exercises You've Never Tried]( ) by Christian Thibaudeau Consistency is a must, so is there a place for variety? Yes. Add these five new lifts to your accessory work. [ Standard Dips ]( ) [Tip: Do This Instead of Standard Dips]( ) by Gareth Sapstead Don't let this classic exercise wreck your shoulders. Keep building your chest with this simple tweak. [ Reverse Lunges ]( ) [Reverse Lunges, But Better]( ) by Gareth Sapstead If you're not a fan of reverse lunges it's probably because you're not using these tips. [ Gold School ]( ) [Gold School: Triceps So Big...]( ) by Ellington Darden, PhD I'm thinking about great, big triceps. Triceps so thick that you'd have to rest them on a desk or chair to keep them from tiring your shoulders and elbows. What did these old-school guys do to get them? [ Bench Press ]( ) [Tip: A Better Way to Bench Press]( ) by Matthew Ibrahim Spare your joints and build your chest with this smart variation. [ Strong Delts, No Pain ]( ) [Strong Delts, No Pain]( ) by Bradford Cooke If conventional barbell pressing hurts your shoulders, there's a solution for that. Try these exercises and make some new, no pain gains. [ Bigger Delts ]( ) [Tip: Sit and Twist for Bigger Delts]( ) by Gareth Sapstead Add this to your next shoulder workout, especially if military presses bother your shoulders. [ Rehab Stuff ]( ) [Death to Foam Rollers and Boring Rehab Stuff]( ) by Adam Vogel Lifters spend too much time on the floor rolling around and rubbing on themselves. Here are three better ways to keep yourself in the game. [ Chin-Ups First ]( ) [Tip: Do Close-Grip Chin-Ups First]( ) by Christian Thibaudeau If you really want bigger biceps, start your workout with these. Here's how many sets and reps to do. [ Performance Enhancer ]( ) [The Legal Performance Enhancer]( ) by TC Luoma Increase work capacity, stimulate protein synthesis, and reduce catabolism. And say goodbye to the hardgainer label. [ Your Butt ]( ) [Tip: 4 Ways to Blow Up Your Butt]( ) by TJ Kuster Make these common exercises more glute dominant with these simple tweaks. [ Bottled Water Scam ]( ) [Tip: The Bottled Water Scam]( ) by TC Luoma You too can become a bottled water entrepreneur and make scads of cash by bamboozling gullible people. [ Core Exercise ]( ) [Tip: The Core Exercise You've Never Tried]( ) by Gareth Sapstead It's like a Pallof press, but vertical. Take a look. [Serious Athletes]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-10-04 ) FEATURE ARTICLE [The Hybrid Training Split]( ) by Charles Staley [ The Hybrid Training Split ]( ) You've done body part splits. Same with upper/lower splits and full-body training. But you've probably never organized your workouts this way. The hybrid split incorporates both whole-body days as well as upper and lower days into a 4-day training week. Here's how it looks: Monday: Whole-Body - Front Squat - Incline Dumbbell Press - Loaded Back Extension - Weighted Pull-Up - Hammer Curl - Lying Tricep Extension Wednesday: Whole-Body - Leg Press - Dip - Romanian Deadlift - T Bar Row - Barbell Curl - Pushdown Friday: Lower-Body - Back Squat - Hip Thrust - Split Squat - Seated Leg Curl Saturday: Upper-Body - Weighted Push-Up - Chin-Up - Military Press - Low Cable Curl When you first test-drive this split, you'll notice several benefits right off the bat. You'll train four days a week. While this isn't ideal for everyone, if you find three workouts too few and five too many, the hybrid split will feel just right. You'll constantly switch between whole-body, lower-body, and upper-body sessions. Lots of variety to keep things interesting. You'll enjoy the ability to train "globally" twice a week, while also benefiting from those super-focused lower and upper-body sessions that upper/lower splits provide. Check out the [tips]( before trying this split. TRENDING [ Sandwich Press for Big Pecs ]( ) [Tip: Do the Sandwich Press for Big Pecs]( ) by Joel Seedman, PhD Want to recruit as many chest fibers as possible? Yes, you do. Add this to the end of your next chest workout. [ Increase Athleticism in 6 Minutes ]( ) [Increase Athleticism in 6 Minutes]( ) by Bret Contreras Five simple things you should do daily to increase your athletic functioning. [ Velocity Diet ]( ) POWERFUL WORDS Things that tell the truth: 1. Small children 2. Drunk people 3. Yoga pants 4. 1RMs – [T Nation (Facebook)]( Weak people make excuses. Strong people make it happen. – [Paul Carter]( ) What we're missing genetically can (somewhat) be made up with mental strength. It takes no talent to give effort and be disciplined. It takes no talent to be consistent. It takes no talent to be better today than you were yesterday. – [Jim Wendler]( ) [ Make Time ]( [ Pick your hard ]( [ Small Butt ]( [ Breaking News ]( T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Unsubscribe From List](