The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-10-18 ) LATEST ARTICLES [ Gains Made Simple ]( ) [Gains Made Simple]( ) by TJ Kuster Training doesn't have to be a calculus equation. Here's how to make gains and look great without sweating the small stuff. [ Mobility Drills ]( ) [Tip: The 5 Best Mobility Drills for Lifters]( ) by Lee Boyce Technically sound strength training is dependent on good mobility. Here are the moves experienced lifters need. [ The Training Method ]( ) [The Training Method That Does It All]( ) by Charley Gould Get strong like a powerlifter, jacked like a bodybuilder, and powerful like an athlete... at the same time. Try this. [ Healthier Shoulders ]( ) [Tip: One Exercise for Wider, Healthier Shoulders]( ) by Christian Thibaudeau This forgotten move will make your delts stronger, rounder, and healthier. Geez, what more do you want? [ Superhuman Hamstrings ]( ) [5 Steps to Superhuman Hamstrings]( ) by Adam Vogel Here's your recipe for bigger, stronger, better performing hamstrings. [ Plank ]( ) [Tip: The Smarter Way to Plank]( ) by Adam Vogel Stop screwing up this basic core move. Here's a simple trick to help you get it right. [ Strong Jaw, Lean Body ]( ) [Strong Jaw, Lean Body]( ) by Arianna Hoffman Fix your face, help out your gut, decrease your appetite, and get shredded. Here's how. [ More Muscle ]( ) [Tip: Fewer Options, More Muscle]( ) by Christian Thibaudeau Some commercial gyms are going out of business. But that doesn't have to affect your gains. Here's why. [ Mineral Deficiency ]( ) [The Mineral Deficiency Epidemic]( ) by TC Luoma Not getting enough of these five minerals affects testosterone production, protein synthesis, energy levels, and carb utilization. Let's fix that. [ Quick Workout ]( ) [Tip: Quick Workout, Serious Results]( ) by PJ Striet Strapped for time? Get a great workout anyway. All it takes is twenty minutes. Here's what to do. [ Work Out Harder ]( ) [Tip: A Creepy Trick to Make You Work Out Harder]( ) by TC Luoma Who needs a coach, trainer, or superior workout partner when you can do this? A low-budget solution to a big-budget problem. [ Body Fat Test ]( ) [Tip: The 1-Minute Body Fat Test]( ) by Chris Shugart You may not be overweight, but most people are overfat according to one study. Are you? Find out right now. [Serious Athletes]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-10-11 ) FEATURE ARTICLE [No-Barbell Strength Test]( ) by Charley Gould [ No-Barbell Strength Test ]( ) You should be able to do 5 reps of dumbbell bench press per side with 50% of your bodyweight. That would be a 100-pound dumbbell for a 200 pound man. Before you throw a tantrum, yes, the barbell bench press is absolutely valuable. The problem is, you can get away with pushing heavy weights even if you have glaring weaknesses and faulty mechanics. When you become "efficient" despite these issues, it's only a matter of time until your strength reaches a glass ceiling and you get hurt. Once you refine your pressing mechanics and eliminate or decrease imbalances, you'll stay healthy and build more strength over the long haul. The one-arm dumbbell bench press exposes any weak links and gives you immediate feedback on strength discrepancies between sides. With this info, you're able to train each side individually and bring up weak points in your shoulders, pecs, and triceps. As a bonus, the unilateral load forces your core to work overtime to avoid the humiliation of falling off the bench. Can't Do It? Take a brief hiatus from the barbell, dust off your dumbbells, and get re-acquainted with them. Perform the exercise with one arm or alternate sides on each rep, focusing on slowing down the eccentric (negative) portion of the movement and mixing in iso-holds at various positions. See if you can pass these [six other no-barbell strength tests](. TRENDING [ Lean vs. Shredded ]( ) [Lean vs. Shredded: The Cold Hard Truth]( ) by Akash Vaghela Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know. [ The Best Core Exercise ]( ) [The Best Core Exercise. Period.]( ) by Joel Seedman, PhD This exercise makes you suck air, improves upper body strength, eases back pain, and builds a concrete core. [ Velocity Diet ]( ) POWERFUL WORDS Civilize the mind; make savage the body. – [T Nation (Facebook)]( No matter how edgy or advanced a training method may seem, if it doesn't make you stronger, hotter, or more athletic, it's a total waste of time. – [Paul Carter]( ) Genetics dictate reality. The good news is, we can all build a better body. And many of us can even build an impressive physique. Whatever blueprint you've been given, make the most of it, and build your best, healthiest, strongest, and most-muscular body. – [Ellington Darden, PhD]( ) [ Great Body ]( [ Eat ]( [ Training ]( [ Armor Plating ]( T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Unsubscribe From List](