The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-11-15 ) LATEST ARTICLES [ Hypertrophy Exercises ]( ) [9 Hypertrophy Exercises for Abs]( ) by Gareth Sapstead Abs aren't built in the kitchen. They're built with resistance training. Here's how to do it anywhere without a machine or weight plates. [ Quad Builder ]( ) [Tip: The Tall Guy Quad Builder]( ) by Lee Boyce Got longs legs and tiny quads? Here's how to fix that. [ Blood Flow Restriction ]( ) [Blood Flow Restriction Training Made Simple]( ) by TC Luoma Everything you need to know about BFR training: How tight to make the straps, where to get them, exercises, rep schemes, and frequency. [ Hamstrings ]( ) [Tip: A New Way to Hammer the Hamstrings]( ) by Lee Boyce Trigger some new hamstring growth with this exercise. No fancy machine required. [ Uncommon Curls ]( ) [8 Uncommon Curls for New Biceps Growth]( ) by Dan North It's not always about adding more weight. It's about triggering the adaptive response in a whole new way. Try these. [ Chest Builder ]( ) [Tip: The Most Effective Chest Builder. Period.]( ) by Christian Thibaudeau It's definitely not the barbell bench press. Check it out. [ Big Shoulders ]( ) [How to Build Big Shoulders, Minus The Pain]( ) by Andrew Coates Got shoulder issues? Keep pressing. Just use exercises that keep the pain away. Here they are. [ Strong Hammies ]( ) [Tip: 3 New Ways to Build Strong Hammies]( ) by Adam Vogel You need more than the standard leg curl. Try out one of these clever exercises. [ Natural Lifters ]( ) [The Best Damn Supplement for Natural Lifters]( ) by Christian Thibaudeau Plazma™ helps you train harder, handle more volume, recover faster, and come back stronger. Here's how. [ Glutes ]( ) [Tip: 3 New Ways to Scorch Your Glutes]( ) by Austin Teets Use these slick mini-band exercises to activate your glutes and finally add some batter to that flapjack ass of yours. [ Small Calves ]( ) [Tip: Small Calves Equals Shorter Life]( ) by TC Luoma Multiple studies indicate that there's a correlation between the size of your calves and your mortality. For real. [ WAP Workout ]( ) [Tip: The WAP Workout]( ) by Chris Shugart Lose 4 pounds of abdominal fat without changing your diet. How? With this wicked-ass peddling workout. [Serious Athletes]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-11-15 ) FEATURE ARTICLE [3 Ways to Know If Your Form Sucks]( ) by Joel Seedman, PhD [ 3 Ways to Know If Your Form Sucks ]( ) 1. You're always sore. Experiencing periodic levels of low-grade soreness is something every lifter gets accustomed to. However, consistent levels of extreme soreness that last several days or longer oftentimes indicates that body mechanics are amiss. Proper movement mechanics involve heightened levels of motor control and proprioceptive feedback. When we lack these things, we're more likely to collapse during the eccentric (negative) phases of exercises simply because we're unable to maintain structural rigidity and intramuscular tightness. As a result, this overstretches our muscles and musculotendon units, thereby creating excessive micro-trauma and muscle damage. And no, this does not lead to additional muscle growth. In fact, research is now showing that extreme soreness can actually lead to atrophy, not hypertrophy, due to our inability to recover from such inordinate levels of micro-trauma. 2. You rarely feel or apply the mind-muscle connection. The mind-muscle connection is real. It's even been substantiated by scientific studies. While this doesn't require every lifter to use inordinately light loads and enter a Zen-like state of mental concentration to hone in on their targeted musculature, it does mandate that a certain level of mind-muscle connection be present during most lifts. Ironically, the more dialed in your lifting mechanics are, the more likely you are to feel the appropriate muscles working. Proper technique inevitably produces a solid muscle-mind connection with strong neural connections. If you haphazardly do exercises with little focus as to what muscles are being worked or rarely feel the targeted muscles being stimulated, chances are your form and body mechanics kinda suck. 3. You frequently train with lifting accessories. If you typically use a lifting belt, lifting wraps, straps, weightlifting shoes, or any other training accessory other than chalk, chances are you demonstrate various levels of dysfunction throughout your body. These tools act as a crutch, offering support, tension, and assistance that your muscles should be providing. When the muscles forfeit these responsibilities even slightly, natural recruitment patterns are altered, leading to various forms of movement deficiencies. Check out these [14 other not-so-obvious signs]( that your form sucks. TRENDING [ Best Chest Exercise ]( ) [Tip: The Best Chest Exercise You've Never Tried]( ) by Chad Waterbury A new exercise for pecs and a new method to trigger chest growth. Add this odd-looking move to your current program. [ In Defense of CrossFit ]( ) [In Defense of CrossFit]( ) by Chris Shugart For all its flaws, CrossFit has done wonders for fitness. It's time we give credit where credit is due, even if CrossFitters are kinda annoying. [ Velocity Diet ]( ) POWERFUL WORDS You can't fix ugly. But you can build muscle and lose fat. Close enough. – [T Nation (Facebook)]( It takes no talent to be in shape. It takes just a modicum of discipline to do what's necessary. – [Jim Wendler]( ) When you focus on building strength and muscle, you attract people who are into the same stuff. Having like-minded friends is powerful. These connections can open doors, keep you motivated, and improve your health all around. – [Dani Shugart]( ) [ Fit Guys ]( [ No Talent ]( [ Cant Fix Ugly ]( [ Endure Pain and Persevere ]( T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Unsubscribe From List](