Lean Body Coaching
Newsletter | Issue #105 | April 16th
In today's Lean Body Coaching
Newsletter, we'll be showing you how you can use
the "Pre-Exhaust" technique in your training
to blast your muscle gains to new
Guest author Hunter Labrada, will show
you several simple tricks to overload your
muscles, stimulate them for new gains, and get a
killer pump in the process.
If you're not familiar with the
Pre-Exhaust technique, it involves using an isolation exercise (an exercise that involves one
joint, for example, leg extensions), to tire out,
or "pre-exhaust" a muscle group, before
immediately performing a compound exercise (an exercise involving two joints, for
example, squats.) The result is
high-intensity training that promotes maximal
here now to get the lowdown on this must-have
training tool and see sample pre-exhaust
technique workouts for all the major body
Today's "Ask Lee" : Is it
Ok to take Stimulants after Heart
Today's "Ask Lee", comes from Josian, Josian asks...
Lee, i have a
question for you, can I train my chest properly at
I'm currently unable to
visit my gym but at home I have an adjustable
bench and dumbbels ranging from 10kg to 50
My friends tell me I can't
get a real workout at home and need to go to my
gym to use proper equipment.
I would like to focus on
my upper and middle chest, I would greatly
appreciate a reply, thank you.
can get a fantastic chest workout at home using
your adjustable bench and dumbbells. In fact, some
of the best physiques were created using basic
machines , certainly have their place, but there's
nothing stopping you building a great chest using
the equipment you have at home.
is a sample routine to get you started.
bench DB press X 3
Sets X 8-10 reps.
incline DB press X
3 Sets X
incline DB flyes X
3 Sets X
bench DB pullover X 2 Sets
with a warm up set, and rest around 60
seconds after each main set and 1-2 minutes
between each exercise.
no need to overly complicate the tempo of each
exercise and set. Take 2-3 seconds to lower
the weight, (the negative) no pause at the
bottom and then 1 second to raise the weight.
it's not all about how much weight you lift, it's
about keeping your muscles under tension, and
tiring them out so that they cannot perform any
more unassisted repetitions. Always keep your
training poundages at a level you can manage in
is a solid routine you can do once or twice per
week depending on your recovery
Keep a log of
your workouts, always try and add a little weight
to the bar each time, this is called progressive
resistance and will force your muscles to
I'm sure your
friends have good intentions, but be assured
you can make fabulous progress with the equipment
you have to hand. It's all about the effort put
forth, not the newest shiny piece of
nutrition and supplementation are spot on and
you'll see great results from the
suggest you check out my suggested diet and
supplementation advice for gaining mass by clicking here:
next time, stay healthy and
lean, live lean!
for a Lean Body,
& CEO Of Labrada
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