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From: T Nation - Sunday May 06, 2018 05:00 pm
The Weekly Dose The Weekly Dose – May 6th, 2018
THE WEEKLY DOSE
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The Weekly Dose

LATEST ARTICLES
11 Good Deadlift Tips
11 Damn Good Deadlift Tips

by T Nation

Master the deadlift. Here's the best advice from several top coaches and experts.
Tip: A Pre-Meal Trick For Fat Loss

by Christian Thibaudeau

Got about 7 minutes? Do this before you eat.
Tip: Bodyweight, Grip Width, & Bench Press by Paul Carter Here are two tips guaranteed to boost your bench press.
The MATADOR Intermittent Diet by Eric Bach Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.
Tip: Rest-Pause for Size & Strength by Eric Bach This training method not only works fast, it's also extremely satisfying if you like heavy weights. Check it out.

Tip: 3 Ways to Master the Mind-Muscle Connection

by Michael Warren

Get more muscle growth with internal focus of attention. Here's how.
Master the Ridiculously Strict Pull-Up by TJ Kuster Most people who say they can do 10 or more pull-ups are only doing a few REAL pull-ups. The rest are cheated. Get strict to get strong. Here's how.
Tip: The One-Second Bench Press Fix by Charles Staley Fix your shoulder pain. Improve your bench press. Just use this simple technique.
Tip: Do 10-Plus Reps for Upper Back by Lee Boyce Here's why you should train upper back often and with higher reps, along with the best exercise choices.
A New Supplement Stack for Fat Loss by Adam Hayley Stubborn fat areas don't always respond to just diet and exercise. Sometimes, you need a little extra help to drop that last bit of blubber. Try this.
Tip: Want Bigger Quads? Do High Reps. by Lee Boyce There's a time to go big or go home, but not for quadriceps isolation. Here's why.
Tip: The Main Stretch You Need to Move Better by Eirik Sandvik This stretch helps with just about everything. It even helps you activate and train your glutes more effectively.
The 5 Most Worthless Exercises of All Time by Christian Thibaudeau Most exercises have value if you do them correctly. But not these. Hope you're not doing any of them.
Tip: Big-Butt Women Live Longer by TC Luoma Science suggests that big-bootied women will outlive us all. Check this out.
Tip: The Rep Rules for Big Compound Lifts by Lee Boyce Here's how to get the most results from the biggest, baddest exercises.
Tip: Where Does Body Fat Go When You Lose It? by TC Luoma Only 1 out of a 100 people really knows what happens to fat when you diet. Sad!
Tip: The Oblique Builder by Drew Murphy A strong core takes more than just ab training. Give this exercise a shot.
Tip: The Deadlift and Carry Challenge by Linden Ellefson Combine two killer exercises and get better at just about everything. Take a look.
Tip: Gains Stopped? Do Less, Not More by Shawn Wayland A new study shows the shocking effects of overtraining. Check this out.
Serious Athletes

FEATURE ARTICLE

Can You Lose Fat and Build Muscle At The Same Time? by Dr. Jade Teta
Lose Fat and Build Muscle



The body functions in anabolic (building up) and catabolic (breaking down) cycles. It likes to either devote its resources to storing fat and muscle (anabolism) or burning fat and muscle (catabolism). It can do both, but it's the metabolic equivalent of rubbing your head and patting your tummy. It's not easy and takes time to master.
 
There are two notable exceptions to this rule:
 
1. Those on anabolic steroids
 
2. Beginners
Both groups seem to be able to respond to diet and exercise in exactly the way we wish we all did. They lose fat and gain muscle. For all of us natural and seasoned exercisers, we have to be far more careful. This multitasking nature of the metabolism is the primary reason most people fall into what I call the "skinny fat" or "muscle fat" categories:
 
Skinny Fat:If you exercise like crazy and eat like a bird you'll burn fat, but you'll burn muscle too. This can often leave a person smaller, but much flabbier. Not really what most people are after.
 
Muscle Fat:If you train with weights and gain some fat (or don't lose it) it's like putting a jacket on top of two sweaters – you're naturally going to look bulky.
This is the law of metabolic multitasking at work.
 
This experience is individual and largely contingent on the type of exercise you do, as well as the type of diet you choose as you lose weight. We now know that a higher protein diet and a lifting-centered workout routine helps the metabolism multitask much better.
 
Alas, many people miss these two critical points. They don't do the style of weight training that's best at building muscle, opting for fast-paced cardio-centered lifting over traditional bodybuilding and heavy strength-training exercise.
 
They also forego carbs and shirk on their protein. Carbs are the major stimulator of the hormone insulin (protein is too, and even more so in certain situations and in certain people), and insulin is a major anabolic hormone. Without insulin muscle building is compromised.
 
The solution for this is to get more nuanced in your training and diet. Find your Goldilocks zone: not too much, not too little, but just right. This is most important for carbs and cardio. You likely need both, but not too little or too much.

TRENDING
Rules from the Bodybuilding Legends

Rules from the Bodybuilding Legends

by Bradley Joe Kelly

Back in the day, guys were big, strong, lean, athletic, and even healthy. Here are 6 seemingly forgotten ideas or methods that you'd do well to emulate today.
The Cure for Puny Arms

The Cure for Puny Arms

by Christian Thibaudeau

Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms.
Velocity Diet

POWERFUL WORDS
Outwork your...
 
1. Genetics
2. Doubts
3. Excuses
4. Competition – T Nation (Facebook)
To go far you need to consider your training a team sport, and never think you're above asking others for guidance. Sometimes just the smallest piece of advice can save you years of frustrating trial and error. – Bradley Joe Kelly
It can be liberating to have fewer "responsibilities" where the gym is concerned, allowing you to train based on how you feel instead of blind devotion to a programmed schedule and a percentage-of-1RM chart. – Lee Boyce
Earn it
Yeah, stop sucking
Food is the most abused anxiety drug.
amazing women who lift
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