The Weekly Dose

THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [Neuro Typing System]( [Nonstop Natural Gains: The Neuro Typing System]( by Christian Thibaudeau The future of training is here. Your neurological type determines what kind of workouts you should be doing for maximum results. Learn your type now. [Treat Light Weight]( [Tip: Treat Light Weight Like It's Heavy]( by Jesse Irizarry Use constant tension even when the load is light. You'll train your body to handle heavier weight and build muscle in the process. Here's how. [Fix Your Jacked Up Feet]( [Tip: Fix Your Jacked Up Feet]( by Dr John Rusin Use this neuromuscular release technique on your feet and don't be surprised when you start feeling better all over. [Neuro Type 1]( [Unlock Natural Gains: Neuro Type 1]( by Christian Thibaudeau To build muscle or strength, your training must match your genetic neurological profile. Here's how Type 1 should train. [Floss Your Shoulder Pain]( [Tip: Floss Your Shoulder Pain Away]( by Dr John Rusin Fixing your shoulder issues can even make your upper back and triceps feel better. Here's why and how to do it. [Hanging Windshield Wiper]( [Tip: The Hanging Windshield Wiper for Abs]( by Kelvin King, Jr Already have a strong core? Get it even stronger with this advanced exercise while also targeting your obliques. [Neuro Type 2]( [Double Your Natural Gains: Neuro Type 2]( by Christian Thibaudeau Your neurological type tells you precisely what workout program is best for you. Here's how Type 2 should train for gains. [Scorch Your Triceps]( [Tip: Scorch Your Triceps With This Exercise]( by Joel Seedman, PhD Combine the best elements of rope pressdowns and straight bar pressdowns to create one hellacious exercise. [Best Rest Periods]( [Tip: The Best Rest Periods for Fat Loss]( by Christian Thibaudeau If your main goal is getting shredded fast, you must manipulate the amount of rest you take between sets. Follow these guidelines. [Neuro Type 3]( [Never-Ending Natural Gains: Neuro Type 3]( by Christian Thibaudeau Neurotransmitter balance dictates your personality. If your training style doesn't match up, progress will stall. Here's how Type 3 should be lifting. [Two Ways to Train Abs]( [Tip: Two Ways to Train Abs with Bands]( by Bronwen Blunt Abs and obliques need resistance to get strong. Here are two exercises you can do anywhere. [Feel Better Move Better]( [Tip: Feel Better & Move Better in 3 Minutes]( by Dean Graddon Six quick mobility drills and stretches to cap off your lifting session. [Neuro Type Workouts]( [The Neuro Type Workouts]( by Christian Thibaudeau What does your neuro type tell you about how you should train for jaw-dropping gains? Just everything. Learn your type and get the workouts here. [Train Muscles More]( [Tip: Train Muscles More Frequently]( by Dean Graddon Stop training one body part a day. Hit every muscle more frequently and build them with this training split. [Way to Nail Your Abs]( [Tip: A New Way to Nail Your Abs]( by John Paul Catanzaro You've probably never tried this exercise before. Check it out. [Steak Makes You Strong]( [Tip: The Real Reason Steak Makes You Strong]( by TC Luoma Lifters swear that red meat makes them stronger, but is there more to a steak than meets the eye? [Methods for Abs]( [Tip: 4 Mandatory Methods for Abs]( by Mark Dugdale IFBB Pro Mark Dugdale shares his smart approach to ab training. Check it out. [Reverse Effects of HFCS]( [Tip: Take This to Reverse the Effects of HFCS]( by TC Luoma Fructose can make you fat and even affect mental capabilities. Here's what you can take to protect yourself. [Low-Body Mobility]( [Tip: The Very Best Low-Body Mobility Exercise]( by Tom Morrison If you're only going to do one mobility drill to improve your squat, this should be it. [Serious Athletes]( FEATURE ARTICLE [Two Things To Do After Lifting]( by Dr John Rusin [Two Things To Do After Lifting]( This may be the most simple method to speed recovery, but it's very effective. As you train a muscle group, increased blood flow is siphoned to the area in order to continue to fuel the activity. This increased local blood flow also triggers a certain amount of fluid accumulation locally from the interstitial fluid balance, which is more commonly noticed as the prolonged pump effect of a tough workout. While the lymphatic system is pivotal to human function, too much local lymph can limit the recovery process of local tissues and the system as a whole. Having control over the amount of local lymph is pivotal to expediting recovery. We can do this a couple ways. 1. Raise Your Arms or Legs First, we can use gravity to our advantage and use a systemic drain by elevating extremities above the level of the heart in order to push lymphatic fluid back into central circulation. On lower-body training days, this may be as simple as lying on your back and elevating your feet and legs (allowing a little knee bend) using a short plyo box. For upper body training, just place the arms overhead in a relaxed position to enhance drainage. 2. Go for a Lazy Walk Reduce lymphatic pooling by using low-level active recovery activities like walking and biking. The active muscle contractions place pressure on the passive veins and lymphatic vessels to push fluid back into central circulation. Walking slowly for a few minutes is as much as you need. TRENDING [The 4 Dumbest Forms of Cardio]( [The 4 Dumbest Forms of Cardio]( by Dr John Rusin The four most joint-destroying types of cardio, plus four safer alternatives that burn fat faster. [Oil Bags: Rise of the Idiots]( [Oil Bags: Rise of the Idiots]( by John Romano You've seen their ridiculous photos. Now it's time you heard the truth about how and why they do it. [Velocity Diet]( POWERFUL WORDS Life has a way of giving you off days from the gym, so don't schedule them. If you have the time, train daily in some capacity. – [T Nation (Facebook)]( I define dieting as when you eat foods that make you sad. – [Paul Carter]( I'm not telling you to go on a low calorie diet, or even to count calories. I'm just telling you that you can volumize what you're eating so that 700 calories are incidentally a lot harder to consume in one sitting. This is the art of volumizing: choosing foods that seem to take up more space in your stomach, but won't make YOU take up more space. – [Dani Shugart]( [Think about it.]( [Tread carefully.]( [Ignore those who try to drag you down.]( [Effort]( Copyright © 2017 T NATION LLC, All rights reserved. [Unsubscribe From List](