The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-11-22 ) LATEST ARTICLES [ Biohacking Myths ]( ) [3 Biohacking Myths That Need to Die]( ) by Calvin Huynh Biohackers sometimes figure out great things. Other times, they create the equivalent of radioactive monsters that have to be killed, like these. [ Nilsson Press ]( ) [Tip: Master the Nilsson Press]( ) by Christian Thibaudeau Save your shoulders while building your pecs. Here's how. [ Two Things ]( ) [Two Things That Kill Your Strength]( ) by TJ Kuster More is definitely not better... especially when it comes to these practices that'll kill your capacity to lift heavy. [ Perfect Pullover ]( ) [Tip: The Perfect Pullover]( ) by PJ Striet Bring back this muscle-building move. Here's a version that protects your joints while allowing you to go heavier. [ Out-Lift ]( ) [Out-Lift the Big Guys, Out-Perform the Little Guys]( ) by Charley Gould Get stronger, increase power and athleticism, and look jacked. Train across the force-velocity curve. Here's how. [ Weak Chest ]( ) [Tip: One Exercise to Fix a Weak Chest]( ) by Christian Thibaudeau Build the mind-muscle connection and recruit your pecs like never before. Here's how. [ Tight Hamstrings ]( ) [Fix Tight Hamstrings Forever]( ) by Adam Vogel The countless hours many of us spend stretching our hamstrings are a tragic waste of time. Here's a legitimate way to fix the problem. [ Warm Up ]( ) [Tip: The Ultimate Way to Warm Up]( ) by Adam Vogel Stop wasting your time and get to the heavy stuff. These quick drills are all you really need. [ Powerful Cousin ]( ) [Creatine's Powerful Cousin]( ) by TC Luoma This amino acid does what creatine can't – it prolongs muscle performance in activities that last longer than 60 seconds. [ Lateral Raise ]( ) [Tip: This Risky Lateral Raise is Best]( ) by TC Luoma EMG studies determine that the most effective lateral raise is also the most dangerous version. Check this out. [ Arnold Press ]( ) [Tip: The NEW Arnold Press]( ) by Gareth Sapstead Ramp up this classic shoulder-building exercise with the constant tension alternate method. Here's how. [ Kind of Voice ]( ) [Tip: Men With This Kind of Voice Score More]( ) by TC Luoma Researchers figured out the kind of voice that's more likely to lure women into their bedrooms. Hint: It's not a Porky Pig voice. [Serious Athletes]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-11-22 ) FEATURE ARTICLE [A Mineral For Depression and Anxiety?]( ) by Chris Shugart [ A Mineral For Depression and Anxiety? ]( ) Researchers gave 126 people diagnosed with mild to moderate depression a bottle of pills. They were told to take one tablet per day. Two weeks later, half of those people reported feeling a little better. Four weeks after that, those same people reported feeling significantly better. The symptoms of their depression had lessened. Anxiety had decreased too. The other half of the group? No improvements at all. So what's going on here? Well, these folks were part of a study looking at the role magnesium plays in depression. Half of them took cheap over-the-counter magnesium and the other half, the control group, took a placebo. Is Depression a Magnesium Deficiency? It's not as simple as "magnesium cures depression" – although some medical professionals have been making that claim since at least 1967 – but it's pretty clear that a magnesium deficiency at least exacerbates the problem. We've known for a while that deficiency is linked to depression, anxiety, and inflammation. But this is the first randomized clinical trial to really test out magnesium's ability to reduce or control the symptoms of depression. Perhaps not coincidentally, most people these days are at least a little deficient in magnesium, and it's estimated that 15 million American adults suffer from depression. That's almost 7% of the population. Is this simply the result of widespread magnesium deficiency? For now, we can at least say that the two are related. Magnesium and Muscle Modern agriculture tends to strip out the magnesium in foods. You can't expect to grow nutrient-rich food from nutrient-stripped soil. It's even removed from our water supply during treatment. Stress also causes our bodies to "waste" magnesium. Magnesium plays a big role in insulin sensitivity (you want that), muscle function (comes in handy) and protein synthesis (gains, bro). Since magnesium supplementation is safe and inexpensive, it only makes sense to add this to your supplement arsenal. What Kind of Magnesium? This study used magnesium chloride at 248 mg per day, but magnesium aspartate is a better choice (more bioavailable). If you're already taking [ZMA®]( for its testosterone-optimizing benefits, you're getting a healthy dose of magnesium aspartate. TRENDING [ Double Your Pull-Ups ]( ) [Tip: Double Your Pull-Ups in 30 Days]( ) by Scott Hansen This simple rep scheme will turn you into a pull-up pro in just a month. [ Total Core Training for Lifters ]( ) [Total Core Training for Lifters]( ) by Eric Bach To train the core musculature properly, you need to do the right exercises at the right time. Here's your complete guide. [ Velocity Diet ]( ) POWERFUL WORDS Weak people get offended. Even weaker people get offended by proxy. – [T Nation (Facebook)]( The greatest gap in most people's training isn't a lack of novelty, but rather a lack of mastery. – [Tony Gentilcore]( ) If exercise is medicine, then we're much more likely to take our daily dose when it tastes good. So find a form of exercise you enjoy. – [Nick Tumminello]( ) [ Steroids ]( [ Can you grow please ]( [ Gym Selfies ]( [ Real Lifters ]( T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Unsubscribe From List](