Body Coaching Newsletter | Issue #138 | August
today's Lean Body Coaching newsletter, female
bodybuilding champ and author Cecile Bayeul,
how to formulate an optimal fat loss diet by
sticking to 5 simple to follow, yet vital
discover which foods to include, and what you need
to avoid, if you want to shred
fat and build a killer set of
also get two complete diet plans. One for men and
one for women. These include a full workout and
supplementation program , so you'll have all your
you're a beginner or an advanced trainee, you'll
be able to put these 5 Fat Loss Tips to work for
you right away...
protein provides a large variety of benefits in
addition to purely adding more protein to your
contains branched chain amino acids to repair
muscle tissue and prevent muscle breakdown.
It also contains cysteine and lactoferrin,
which helps protect your body from free radicals
and boosts your immune system.
also raises your body's natural levels of
glutathione, this antioxidant is responsible for
proper immune system function.
Whether you need to
increase your dietary protein intake or you just
want to look after your health, ISO Lean Pro fits
Are High Reps Better For Getting more Cut up Muscles?
Our "Ask Lee" today comes from Will B. Mass.
Hello Mr Labrada.
In my gym, a guy in great shape noticed me doing a lot of 8 rep sets on the bench press and told me to that I should do much higher reps , 12-15 for getting toned and cut up, leave the 8 rep range for power-lifters.
Is this 100% correct , what do you think?
Hello Will, let me say firstly that 8 rep sets are not typically considered low rep sets.
I would also disagree that 8 reps is a typical powerlifter rep range.
Countless studies have shown us that the optimal rep range for hypertrophy (muscle growth) is between 6-10 reps. 8 reps sits in the middle of the proven range and I would encourage you to continue your reps in that range.
There's absolutely nothing wrong with experimenting within different ranges, 1-3 rep sets, 10-15 rep sets.All of these ranges can help shock your body into new growth and strength, but as a general rule, the 8-10 rep range is a solid guide for consistent gains in lean mass.
As far as 12-15 reps getting you "cut" muscles, I'm afraid, with all due respect, this individual is wrong again. Muscles don't become cut based on the number of reps you do on any given set.
This falls into the same category as the suggestion that certain exercises will make your muscles more cut than others. For example , a common myth is that doing flyes on a pec-dec machine will get you a more cut up (ripped) chest, whereas bench pressing won't.
These are hugely pervasive myths that don't stand up under any logical analysis.
Muscles don't become cut or ripped based on the angle you work them at or the number of reps you perform. Body-fat is the variable that defines how "cut" you look.
The number of reps you perform and the exercises you perform do not dictate how cut a muscle looks. Getting cut and ripped comes down to reducing body fat levels by dieting, and getting lean enough that your muscles become clearly visible.
Until next time, stay healthy and strong.
lean, live lean!
for a Lean Body,
& CEO Of Labrada
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