The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-10-25 ) LATEST ARTICLES [ Men, Don't Eat These ]( ) [Men, Don't Eat These Things Before Sex]( ) by TC Luoma Lots of articles tell you what to eat before sex to make it better, but this one tells you what NOT to eat, which is sometimes way more important. [ Home Gym Extras ]( ) [Tip: The Home Gym Extras You Need]( ) by Christian Thibaudeau Got a bench, a rack, a bar, and a mountain of plates? Awesome. Now it's time to have some fun. [ Body Proportions & Lifting ]( ) [Body Proportions & Lifting – What You Need to Know]( ) by Tom Sheppard Do you have long or short arms? Long or short legs? Here's how to get bigger and stronger, no matter your genetics. [ Harder Punches ]( ) [Tip: One Exercise for Harder Punches]( ) by Alex Chrysovergis You shouldn't hit people. But if you HAVE to, this exercise will make it a one-punch fight. [ Muscle and Strength ]( ) [The 7 Questions of Muscle and Strength]( ) by Nick Tumminello Answer these questions to create the best training plan for YOU. [ Overload Curl ]( ) [Tip: The Ultimate Overload Curl]( ) by Christian Thibaudeau Your arms and ego will take a hit, but your biceps will definitely grow! Try this. [ Bodyweight Training ]( ) [4 Bodyweight-Training Myths... Busted!]( ) by Al Kavadlo Think you've got good reasons to choose barbells and dumbbells over bodyweight training? Think again. [ Press Heavier ]( ) [Tip: Activate Your Pecs, Press Heavier]( ) by Christian Thibaudeau Use this as an assistance movement or as an activation exercise prior to a chest hypertrophy workout. [ Goodbye ]( ) [Goodbye to Love Handles and Belly Fat]( ) by TC Luoma No, this formulation won't make you lose 25 pounds without exercise or diet, but it will help you whittle away that last bit of stubborn fat. [ Muscle and Strength ]( ) [Tip: Should You Lose Some Muscle and Strength?]( ) by Lee Boyce At a certain point, it pays to do a little self assessment and ask yourself how big and strong is big and strong enough. [ The Chin-Up ]( ) [Tip: The Chin-Up for Newbies AND Pros]( ) by Gareth Sapstead It's the perfect variation for beginners and even hardcore lifters looking for an even greater challenge. Check it out. [ Legs & Glutes ]( ) [Tip: 5 New-to-You Exercises for Legs & Glutes]( ) by Jason Brown Single-leg work in this plane is missing from most workout plans. Don't leave it out of yours. Here's what to do. [Serious Athletes]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-10-25 ) FEATURE ARTICLE [Scorching High Reps For Quads]( ) by Chris Shugart [ Scorching High Reps For Quads ]( ) Looking back at bodybuilding history, you often see advice like this: "The quads need higher reps than other muscle groups, like 15-20 or more to grow." But somewhere this old rule got lost. Maybe it's the "go heavy or go home" mindset, which has its place but kills the benefits of time under tension. Or maybe it's because sport coaches write most of the training articles and books these days, and they don't care too much about quads that split your blue jeans apart, only strength and function. Or maybe it's more simple than that. Maybe it's because high-rep quad work hurts more than anything else. Most lifters would much rather pile on the plates and do single-digit reps. That hurts, but it's a different kind of pain and strain. But 20 reps of an exercise that targets the quads, taken to failure or close to it? That's some soul-grinding, hypertrophy-inducing pain. The Spleen-Popping Leg Press Routine Pick an exercise that mainly hits the quads. Let's just use a leg press as an example. - To shift tension more onto the quads, use a closer foot width, press mainly through the toes rather than the heels, and keep your feet a bit lower on the sled. - Shoot for 25 reps. Keep the tension constant, don't lock out at the top. Just close your eyes and grind. If you can't get 25, lighten the load. If you get 30, add some weight. Do two or three sets. - After your "sissy" light work, retrieve your spleen. It may have popped out and rolled across the gym. Then add weight and knock out a few heavy sets in the normal 8-10 rep range. Another option: Forget counting reps and grind for two minutes straight. You'll figure out the best weight to use after a practice run or two, so put away the percentage of 1RM charts. Now, this doesn't mean to only do high reps. Just don't forget about them. And it doesn't mean you can't eventually work up to some heavy weights for higher reps. Bodybuilder Tom Platz used to squat 350 pounds for around 50 reps. Maybe he was on to something. TRENDING [ Incline Bench ]( ) [Tip: Should You Ditch the Incline Bench?]( ) by TC Luoma The incline press doesn't do what you think it does. Do this exercise instead. [ Respect These People ]( ) [Tip: Respect These 5 People in Your Gym]( ) by Chris Shugart The gym is full of phone-obsessed, squat rack curling wankers. Thank goodness these five awesome types of people are there too. Check 'em out. [ Velocity Diet ]( ) POWERFUL WORDS No one ever wrote down a plan for getting weak and fat. Those are things that happen when you don't have a plan. – [T Nation (Facebook)]( Eat to support your training, not to fill an emotional need. – [Jim Wendler]( ) Without challenges, the human body will soften. We thrive when we push our boundaries, reach goals, and blast personal records. We perform better, we look better, and we feel alive. So if we want to improve, we have to seek out new challenges, struggle, and win. – [Dan John]( ) [ Goals by Age ]( [ Not Strong ]( [ Abs Made in Gym ]( [ Don't Have a Plan ]( T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Unsubscribe From List](