Lean Body Coaching Newsletter | Issue #105 | April 16th 2013

By Lee Labrada
Hunter Labrada

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 levels!

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 results.

Click here now to get the lowdown on this must-have training tool and see sample pre-exhaust technique workouts for all the major body parts.



Today's Recipe : Slammin Salmon Burgers.
By Johnathan Zamora
Salmon Burgers

The benefits of omega-3 fatty acids cannot be understated. with literally dozens of reasons to make room for salmon on your plate. 

Today's recipe is packed with deep sea goodness, easy to prepare and tastes amazing.

There also packed with protein, yielding over 40 grams per burger, with 11 grams of healthy fats. 

Today's "Ask Lee"  :  Is it Ok to take Stimulants after Heart Surgery?

 By Lee Labrada

Today's "Ask Lee", comes from Josian, Josian asks... 


Hi Lee, i have a question for you, can I train my chest properly at home?

I'm currently unable to visit my gym but at home I have an adjustable bench and dumbbels ranging from 10kg to 50 kg.

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. 

Your friend.


Hello Josian, 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 equipment. 

Gym machines , certainly have their place, but there's nothing stopping you building a great chest using the equipment you have at home.

Here is a sample routine to get you started.

  • Flat bench DB press        X 3 Sets   X  8-10 reps.   
  • Low incline DB press       X 3 Sets    X   8-10 reps.
  • High incline DB flyes       X 3 Sets   X   10-12 reps
  • Flat bench  DB pullover   X 2 Sets   X   15 reps.


DB = Dumbbell.

Begin with a warm up set,  and rest around 60 seconds after each main set and 1-2 minutes between each exercise. 

There's 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.  

Remember, 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 good form.

This is a solid routine you can do once or twice per week depending on your recovery abilities.

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 grow.

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 equipment.

Ensure your nutrition and supplementation are spot on and you'll see great results from the routine.

I would suggest you  check out my suggested diet and supplementation advice for gaining mass by clicking here:

Until next time,  stay healthy and strong. 
Get lean, live lean!

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition.