The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-11-29 ) LATEST ARTICLES [ User's Manual ]( ) [The Testicle User's Manual]( ) by TC Luoma Learn all about testicles and be the life of the party or, alternately, be shunned by everyone there. It kinda depends on the party. [ One Exercise ]( ) [Tip: One Exercise for Abs, Obliques, and Glutes]( ) by Gareth Sapstead Bonus: This dynamic, do-it-all core move can be done just about anywhere. Take a look. [ Forgotten Exercise ]( ) [The Forgotten Exercise for Big Quads]( ) by Dr Sam Spinelli Advanced versions of this squat are anything but sissy. Take a look. [ Banded Curl ]( ) [Tip: Banded Curl – The Right Way and the Wrong Way]( ) by Nick Tumminello Adding a band to your biceps curls has a lot of benefits, but don't screw it up. Check this out. [ Leg Curls ]( ) [Leg Curls: Seated, Lying, or Standing?]( ) by Cameron Gill If you've only got time to do one type of hamstring curl, make it this one. Warning: Deep dive ahead! [ Crunches ]( ) [Tip: You'll Never Do Crunches the Same Way Again]( ) by Gareth Sapstead Instantly fix a common problem with cable crunches and build a six pack that pops. Here's how. [ Natural Food ]( ) [Can This Natural Food Substance Fight Viruses?]( ) by TC Luoma Phytochemicals can treat a number of human diseases, possibly even those caused by viruses. Here's the science. [ Glutes ]( ) [Tip: Build Walnut-Cracking Glutes]( ) by Nick Tumminello Here's a simple way get more glute work out of your staple strength lifts. [ Chill Out ]( ) [Chill Out With This Non-Prescription Drug]( ) by TC Luoma De-stress and take the edge off without feeling drugged. Here's something that will do just that. [ Vertical ]( ) [Tip: A Very Weird Way to Boost Your Vertical]( ) by James de Lacey Need to jump higher? Try this simple trick. [ Nervous System ]( ) [Tip: Hack Your Nervous System, Set New PRs]( ) by TJ Kuster Squat or bench more weight than ever with this seriously simple trick. [ Exercises ]( ) [Tip: 3 Do-Anywhere Exercises for Back & Shoulders]( ) by Dan North Add these high-tension moves to your gym workout or do them at home. The results are the same: bigger delts and upper back. [Serious Athletes]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-11-29 ) FEATURE ARTICLE [Use ALL the Rep Ranges]( ) by Dean Graddon [ Use ALL the Rep Ranges ]( ) Conventional wisdom led us to believe that low-rep ranges (1-5) build strength, moderate-rep ranges (6-12) were best for hypertrophy or size, and high-rep ranges (more than 12) develop muscular endurance. While that's partly true, the problem is in the application of the idea. Lifters were advised to specialize in the rep ranges associated with their goals. So, powerlifters and Olympic lifters never really went past about 5 reps per set. Bodybuilders stuck primarily with the "hypertrophy zone," while beginners and people training at home with plastic-covered dumbbells would only do high-rep sets to work on their "definition." What we know now is that, regardless of your goals, there are benefits for everyone in all rep ranges: - Powerlifters, or anyone with strength goals, would be well-served to put on some size with hypertrophy-focused training (more than 6 reps). More muscle moves more weight. - Bodybuilders, or people with hypertrophy goals, need to lift heavy (5 or fewer reps) on a regular basis to improve their strength foundation. As your limit strength goes up, so does your sub-maximal strength, at least to a point. By improving your 3RM and 5RM, you'll be able to lift that much more during your hypertrophy work, leading to greater gains. - Everybody should regularly throw in some high-rep work for just about anything, other than deadlifts and the O-lifts. The increased vascularization, extended time under tension, and improved mind-muscle connection all make high reps worth your time. Chase the pump. There's something truly special about 20-rep sets of squats. A solid program will include all rep ranges in some way, whether by hitting low, medium, and high reps all in the same workout, or by cycling through them in a periodized program. Sure, prioritize the rep range most closely associated with your goal, but no matter what, you need to train in all rep ranges. TRENDING [ 6 Exercises ]( ) [6 Exercises For a Strong, Healthy Butt]( ) by Dr John Rusin Want to look damn good? Want to amplify athleticism? Then train the glutes directly. Here's how to do it while protecting the low back. [ 4 Exercises for a Thick Back ]( ) [4 Exercises for a Thick Back]( ) by Lee Boyce Do you turn sideways and disappear? Then you need to work on back thickness. Pull-ups alone won't do it either. Try these exercises. [ GET20 ]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-11-29 ) POWERFUL WORDS Confidence is silent. Insecurities are loud. – [T Nation (Facebook)]( The ability to endure pain and persevere is a huge predictor of success in life and probably the most important predictor of success in the gym. – [TC Luoma]( ) It doesn't matter what exercises you do or what diet you're on, if you're not working hard and being consistent, it won't pay off. The common denominator isn't the method, it's you. – [Charles Staley]( ) [ Successful People ]( [ Cardio ]( [ Stop This ]( [ Therapy ]( T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Unsubscribe From List](