The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-11-08 ) LATEST ARTICLES [ Is He Natural or Not? ]( ) [Is He Natural or Not?]( ) by Christian Thibaudeau Who's natural and who's not? The answer isn't always clear, but here are the seven signs of steroid use. [ Mobility Move ]( ) [Tip: One Mobility Move for Meatheads]( ) by Lee Boyce Get your hips, T-spine, and shoulders ready for the big weights with this simple drill. [ Sexy Fiber Article ]( ) [The World's First Sexy Fiber Article]( ) by TC Luoma Only one type of supplemental fiber reduces body fat while smoothing out digestive problems. Most others cause gas and irritate the bowels. [ Bigger Squat ]( ) [Tip: Build a Bigger Squat With This Exercise]( ) by Matthew Ibrahim Bonus: It'll also add some durability to your hips and knees. Check it out. [ Deadlift Injury ]( ) [Cure Your Deadlift Injury With Deadlifts]( ) by Lee Boyce Screw the chiropractor. Here are step-by-step instructions on how to train your way back from a deadlift injury. No foam rolling required. [ Reverse Lunge ]( ) [Tip: Make The Reverse Lunge More Powerful]( ) by Gareth Sapstead Do you alternate or step forward with the same side? Deficit or normal? It matters. Here's how to make lunges more effective. [ Stuff We Like ]( ) [Stuff We Like – Equipment 5]( ) by T Nation New gear, new gains! Check out some of our favorite new training equipment. [ How to Train ]( ) [Tip: How to Train in 3 Dimensions]( ) by Abby Keyes The majority of lifters spend their time doing frontwards or backwards movements, which is a whole world of stupid. Let's fix that. [ Workout Recovery ]( ) [Proven, Affordable Workout Recovery]( ) by TC Luoma There are plenty of exotic ingredients out there, many with a proven track record, but sometimes all you need is the basics. [ Bum Shoulder ]( ) [Tip: The Bum Shoulder Bench Press]( ) by TJ Kuster If you've got shoulder pain and you're not ready to ditch the barbell just yet, try benching like this. [ Fatigue-Proof Fighting ]( ) [Tip: A Workout for Fatigue-Proof Fighting]( ) by Alex Chrysovergis Guard your face without burning out. Strengthen your shoulders to stay resilient. Here's how, plus a cool breathing technique. [ Intermittent Fasting ]( ) [Tip: The Double-Fail of Intermittent Fasting]( ) by TC Luoma Are millions of people skipping breakfast, maybe lunch, and tasty, TV-time snacks for no damn reason? A new study says yes. [Serious Athletes]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-11-08 ) FEATURE ARTICLE [Two Reasons to Use Partials]( ) by Christian Thibaudeau [ Two Reasons to Use Partials ]( ) 1. Use partials to strengthen a specific part of the range of motion. This is based on the principle of accentuation, which means doing an exercise only in the range of motion you wish to strengthen. This method can be used in powerlifting to strengthen a sticking point in a movement. It's also common in athletics. In track and field, quarter or half squats are popular because they overload the specific range of motion required in their sporting activities. Once you've built a solid base of overall full ROM strength, overloading the specific range of motion can transfer to performance. 2. Use partials to build muscle. This is the "keep the muscles under tension" approach used by bodybuilders. This concept is about utilizing a multi-joint exercise to isolate a specific muscle. No, you aren't truly isolating it since other muscles will come into play, but the target muscle will be put under constant tension similar to an isolation exercise. The main difference is you'll be able to use more weight. Do this by keeping reps only in the range of motion where the target muscle is doing most of the work by itself. You want to avoid going into the "transition" zones where other muscles start to take over so that maximum tension is maintained on the target muscle. Exercise purists warn against anything that's not full range of motion. But a partial range of motion can help with strength and hypertrophy gains. Here are a [few other things]( exercise purists get wrong. TRENDING [ How Much Can You Lift ]( ) [How Much Can You Lift (Wimp)?]( ) by Brad Kaczmarski If you can bench 300 pounds, how much should you be able to squat, deadlift, clean, or push press? According to one man, they’re all related. Here’s how. [ Dangerous Gym Equipment ]( ) [The Most Dangerous Gym Equipment of All Time]( ) by Nick Tumminello Here's are the four riskiest pieces of equipment in your gym, plus what you can do to stay out of the ER. [ Velocity Diet ]( ) POWERFUL WORDS The cure for happiness is action. The catalyst for action is the removal of your sense of entitlement. – [T Nation (Facebook)]( The only time it's healthy for a person's waist to be bigger than their chest is when they're pregnant. – [Al Kavadlo]( ) No impressive physique is built without an impressive foundation of strength. – [Eric Bach]( ) [ Useless Exercise ]( [ Pregnant ]( [ Being Fat ]( [ Fail ]( T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Unsubscribe From List](