The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-10-11 ) LATEST ARTICLES [ Calorie Restriction ]( ) [The Calorie Restriction Controversy]( ) by TC Luoma Does the eat-big-train-hard lifestyle shorten your lifespan? That's what some people say. Here are the facts. [ Natural Pulldown ]( ) [Tip: The Natural Pulldown]( ) by Adam Vogel In sports and life, your limbs move reciprocally. So why don't we train that way? Try these moves for real-world back strength. [ 6 Essential Exercises ]( ) [6 Essential Exercises for Big Guys]( ) by Lee Boyce Here's how big guys can make those leverage disadvantages work in their favor to break plateaus and build even more muscle. [ Bigger Biceps ]( ) [Tip: 6 Weeks to Bigger Biceps]( ) by Christian Thibaudeau All you need to do is to focus on the upper-arm muscles you've been missing. Here's how. [ Groin Gains! ]( ) [Groin Gains!]( ) by Matthew Ibrahim Strengthen the muscles in your groin and you'll protect your hips and knees during heavy deads and squats. Here's how to do it. [ MCT Oil ]( ) [Tip: The Truth About MCT Oil]( ) by TC Luoma Are you using MCTs? Maybe you are. Maybe you just THINK you are. Here's what you need to know. [ Stuff We Like ]( ) [Stuff We Like – Footwear 5]( ) by T Nation Lift heavy, run fast, or do a little bit of everything with this collection of fitness shoes. [ The Curl ]( ) [Tip: The Curl You Can't Handle]( ) by Christian Thibaudeau But try anyway because it'll add some extra bang to your guns... fast. [ Structured Peptides ]( ) [Structured Peptides: The Next Generation of BCAAs]( ) by TC Luoma Whether for muscle growth, reduction of fatigue, or to preserve muscle while dieting, structured peptides reign supreme. Here's why. [ Huge Legs ]( ) [Tip: Huge Legs, Bigger Glutes, No Back Pain]( ) by Dan North Combine these two squat variations for awesome results. [ The Chaos Method ]( ) [Tip: The Chaos Method]( ) by Brandon Holder Add a little chaos to your training and blow through your sticking points. [ Hours of Sitting ]( ) [Tip: How to Counteract Long Hours of Sitting]( ) by TC Luoma What's happening to your athletic performance levels, along with your ass, from spending so much time just sitting around? [Serious Athletes]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-10-11 ) FEATURE ARTICLE [Your Body is a Barbell]( ) by Al Kavadlo [ Your Body is a Barbell ]( ) Many of the all-time great bodybuilders used bodyweight exercises in their training regimens. But many of today's lifters are under the misimpression that any exercise that doesn't involve moving a ton of iron is automatically a waste of time. Sure, you do need to lift something heavy in order to increase your strength, but that load doesn't always need to come from an external source. Your own bodyweight can offer plenty of resistance. Anyone who considers himself strong should be able to complete at least 30 full push-ups and 10 full pull-ups. If you're unable to master those foundational movements, you owe it to yourself to give calisthenics a fair shake. Bodyweight training keeps you mobile, balanced, and honest about your real world, pound-for-pound strength. Bodyweight Exercise: A Great Body Fat Tester It's easy to think you're getting stronger if your lifts are going up, even if your waistline is expanding right along with them. Increasing your body mass can improve your leverage to lift an external load, regardless of whether that mass is comprised of fat or muscle. With calisthenics training, however, any superfluous body weight you're carrying will decrease your leverage and make your exercises more difficult by creating additional resistance. In other words, if your body fat percentage is greater than your max number of push-ups, you have a low strength to mass ratio, which is basically a more scientific way of saying that you're too fat. If this is the case for you, the only pie you should be eating is a big ol' slice of humble pie. Put your ego aside and devote yourself to improving the basics. It doesn't matter how much you can deadlift; if you can't do a single pull-up, you're not strong. TRENDING [ Tip: Do This Before Leg Day ]( ) [Tip: Do This Before Leg Day]( ) by Jason Brown Here's how to wake up and prepare your body for your toughest lower-body workout. [ Tip: Joe Weider Killed My Gains ]( ) [Tip: Joe Weider Killed My Gains]( ) by TC Luoma The Father of Bodybuilding, as he called himself, did a lot of great things for weightlifting, but he also led a lot of people astray. [ Velocity Diet ]( ) POWERFUL WORDS Selfies are a lot sadder when you think of them as alone-ies. – [T Nation (Facebook)]( If you want to lose body fat, your path is clear – restrict processed carbs, practice portion control, and don't pretend that your workouts "earn" you the right to eat treats or to eat more food in general. – [TC Luoma]( ) There are some very intelligent trainers that can get you contest-ready, but these trainers will be realistic with a timeframe. If you're talking to someone who's promising you a total-body transformation in a couple of weeks, you're going to get burned. – [TJ Kuster]( ) [ What's your excuse ]( [ Only Date Tall Guys ]( [ Hey Life Coach ]( [ Nutrition ]( T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Unsubscribe From List](