The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-12-06 ) LATEST ARTICLES [ Vanity Lifters ]( ) [The 10 Exercises Vanity Lifters Need]( ) by Gareth Sapstead Do you lift to look good naked? Cool. But this leaves gaps that lead to imbalances and injuries. Let's fix that, pretty boy. [ Leg Raises ]( ) [Tip: A Better Way to Do Leg Raises]( ) by Gareth Sapstead Ramp up this basic core exercise like this. And try not to pass out. [ Diamond-T Calves ]( ) [Gold School: Diamond-T Calves]( ) by Ellington Darden, PhD In four weeks, you can build the best calves of your training career. Warning: It's going to hurt — a lot. [ Big Lifts ]( ) [Damn Good Alternatives to the Big Lifts]( ) by Dan North If the bench, deadlift, squat, and overhead press are causing you pain, don't worry. These variations will still get you bigger and stronger. [ Viking ]( ) [Tip: Press Like a Viking]( ) by Andrew Coates This twist on a strongman event is great for building shoulders, even if they're feeling a little busted up. [ Question of Strength ]( ) [Question of Strength 62]( ) by Christian Thibaudeau When to switch up your training, how keto affects muscle growth, and why your chest stopped growing even though you can bench a ton. [ Core Exercise ]( ) [Tip: A Core Exercise to Make You Cry]( ) by Gareth Sapstead Or cuss. You choose. Check it out here. [ Stuff We Like ]( ) [Stuff We Like – Food & Snacks 7]( ) by T Nation Go ahead, eat up. Just choose wisely. Here's some of our favorite goodies. [ One Exercise ]( ) [Tip: One Exercise for Bigger Shoulders & Pecs]( ) by Andrew Coates Here's an easy way to build your delts and your chest. Bonus: It's great for working around banged-up shoulders. [ Prevent Muscle Loss ]( ) [Prevent Muscle Loss: The Definitive Guide]( ) by TC Luoma Can't go to the gym right now? Here are eight nutritional strategies to help you keep your hard-earned muscle. [ Cronus Squat ]( ) [Tip: The Cronus Squat]( ) by Michael Shaughnessy Ditch the power rack and try this functional, full-body squat instead. [ Band-Built Butt ]( ) [Tip: A Band-Built Butt is a Superior Butt]( ) by TC Luoma This banded exercise actually builds rounder glutes and thicker hamstrings than hip thrusts or kettlebell swings. [ Don't Do This ]( ) [Tip: Don't Do This When You're Trying to Lose Fat]( ) by Chris Shugart If you do, you'll lose more muscle. [Serious Athletes]( ?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-20-12-06 ) FEATURE ARTICLE [Lose 10 Pounds Forever]( ) by Tony Gentilcore [ Lose 10 Pounds Forever ]( ) There are two things to look at if you're wanting to get leaner. Let's tackle the training first and then the diet. Training "What makes muscle, keeps muscle." From a specificity standpoint, if the goal is fat loss the general consensus is to train a metric ton and make yourself hate life and exercise till you can't feel the left side of your face. While I can respect the sentiment, it's a faulty approach with regards to fat loss. Fat loss plans should alternatively be referred to as "muscle maintenance" plans. The idea should be to maintain or keep as much muscle as possible while in a caloric deficit. The easiest way to do so is to lift heavy things – remind the body to hold on to precious lean tissue. To that end, traditional strength training should still be prioritized even if fat loss is the main goal. This isn't to say you can't help expedite the process with some strategically placed circuits/HIIT/or metabolic finishers. But if you've already ensured a caloric deficit via nutrition, adding tons of training volume via high(er) rep sets and endless metabolic conditioning is usually nothing more than a one-way ticket to Crankypantsville and sacrificing muscle. Don't forget to lift appreciable weight. Force the body to keep your hard-earned muscle. Nutrition The barrier to fat loss for most has little to do with education. People know what to do. There's something emotional that prevents them from doing it. It reminds me of something a friend of mine said about clients of his who complain about his coaching style. Every now and then someone will chime in and say something like "nothing you have said is new to me, or something I couldn't have done myself without paying you." "Well, were you doing it?" he'll ask. It's such a money response. For some reason, people will hear the following: - Make your own food to bring to work. - Limit access to trigger foods that can make you overeat. - Use smaller plates. - When in doubt, eat more protein. - Drink more water. - Eat your freaking vegetables, you child. ... and people who hear this will say stuff like, "That's so simple. I already know all that!" Okay, so do it. TRENDING [ Trap Bar Deadlifts ]( ) [Reasons Trap Bar Deadlifts Are King]( ) by Lee Boyce For non-powerlifters, trap bar deads beat the pants off the barbell variation. Here's why. [ Realistic Gains After 40 ]( ) [Tip: Realistic Gains After 40]( ) by Christian Thibaudeau How much muscle can an advanced, natural lifter gain in middle age? Here are the facts. [ Velocity Diet ]( ) POWERFUL WORDS Calluses are your body's way of saying, "Fixed it. More please." – [T Nation (Facebook)]( If you actually chew, and not inhale your food, and take at least 15-20 minutes or so doing it, you'll actually get FULL on a lot less food. – [Paul Carter]( ) The key to making progress? Consistency. The key to staying consistent? Maximizing the time you have and making training a priority instead of an afterthought. Here's how: Train first thing in the morning. If something is important, schedule it first in your day before life's other demands kick in. Those with the most demands and responsibilities get the best results when they wake up and hit it. – [Eric Bach]( ) [ Yoga Pants ]( [ Meat for Strength ]( [ The Declaration of Training ]( [ Antidepressant ]( T Nation LLC 1850 Reliable Circle Colorado Springs, CO, 80906 [Unsubscribe From List](