The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-11-01 ) LATEST ARTICLES [ Powerhouse Exercises ]( ) [3 Powerhouse Exercises Better Than Benching]( ) by Christian Thibaudeau Got a puny chest? Bench pressing more weight won't be what builds it. If your pecs have stopped growing, here's what to do. [ Z-Press ]( ) [Tip: A Better Way to Z-Press]( ) by Christian Thibaudeau The Z-press is getting more popular. This variation gives you a better mind-muscle connection and even more core activation. [ 3 Common Mistakes ]( ) [3 Common Mistakes That Eff-Up Your Workouts]( ) by Adam Vogel Here's how to save time, boost motivation, and supercharge your results by dropping the fluff and focusing on what actually matters. [ Hammer Curl ]( ) [Tip: The Ultimate Hammer Curl]( ) by Christian Thibaudeau Make these three changes to how you do your hammer curls and you'll see new growth fast. Check it out. [ Advanced Core Training ]( ) [Advanced Core Training, Minimal Equipment]( ) by Gareth Sapstead Want a strong core and great abs? You'll have to progress beyond basic crunches and planks. Here's how to do it at home. [ Reverse Lunge ]( ) [Tip: The Right Reverse Lunge]( ) by Gareth Sapstead Press fast forward on your leg growth. Just choose the right lunge variation for your goals. Here's how. [ More Effective ]( ) [Make These 5 Exercises More Effective]( ) by Nick Tumminello Build muscle and full range-of-motion strength with these exercises for your legs, back, glutes, and biceps. [ Iron Cross ]( ) [Tip: The Big Guy's Iron Cross]( ) by Lee Boyce Sure, little gymnasts can do it, but can you? Give this variation a shot for stronger lats and abs. [ Muscle Growth ]( ) [A Legal Substance That Turns On Muscle Growth]( ) by TC Luoma This naturally-occurring supplement activates hypertrophy and amplifies the results from lifting weights. Here's how. [ Your Shoulders ]( ) [Tip: Make Your Shoulders Feel Good Right Now]( ) by Gareth Sapstead Grab a band and run through this quick routine. Your big ol' banged-up shoulders will thank you. Check it out. [ Amino Acid ]( ) [Tip: Start Taking This Unknown Amino Acid]( ) by TC Luoma Increased muscle growth, enhanced collagen synthesis, and three other great reasons to use this little-known amino. [ The Squat ]( ) [Tip: The Squat That'll Revolutionize Your Training]( ) by Alan Bishop Build strength and size without the low-back stress. Try the Hatfield squat and watch your 1RM skyrocket. [Serious Athletes]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-11-01 ) FEATURE ARTICLE [Do You Know Too Much?]( ) by Eric Cressey [ Do You Know Too Much? ]( ) Imagine Joe Average needs an organ transplant, so he tirelessly scours the internet to learn everything there is to know about the procedure. Finally, the day of his operation comes. He shows up at the hospital and tells his doctor that he's "really well read" and wants to do the surgery himself. Crazy, huh? At least once a month, I meet someone who's read all there is about training to the point that it's practically been memorized. The only problem? He's fat, weak, inflexible, uncoordinated, and deconditioned. He's the guy showing up at the hospital to do his own organ transplant. He doesn't understand that there's a lot more to this. None of this knowledge translated to physique or performance gains. Why does this happen to some folks? Well, some people just spend way too much time in internet fantasy land to actually go out and train. They see what they read as everything they need to be successful, but in reality, it's just one piece of the puzzle. Information can help you tremendously, but only if you're willing to work your ass off, too. So, take the experts' advice to heart, but also go beyond the internet to find the environment that'll motivate you to bust your hump. TRENDING [ Lift This Way ]( ) [Tip: Lift This Way, Build Muscle 3 Times Faster]( ) by TC Luoma Research shows this training method builds muscle and strength much, much faster. Check out the science. [ Effective Training Splits ]( ) [The 8 Most Effective Training Splits]( ) by Eric Bach It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work. [ Velocity Diet ]( ) POWERFUL WORDS Calluses are your body's way of saying, "Fixed it. More please." – [T Nation (Facebook)]( Avoid perfectionism. Fat loss isn't about being perfect, it's about being better. Assume that occasional lapses of judgment and willpower will happen and when they do, avoid self-judgment and simply move forward. – [Charles Staley]( ) Instead of forcing yourself to endure doing stuff you suck at, why not spend more time getting better at the stuff you're really good at? It's a novel concept, but doing stuff you're good at tends to leave you feeling happy and more likely to partake in said endeavor again. – [Dean Somerset]( ) [ Veterans Grind ]( [ Powerlifts ]( [ Doesn't Have Time ]( [ Discourage Your Goals ]( T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Unsubscribe From List](