Lean Body Coaching Newsletter | Issue #134 | July 31st 2013

By Lee Labrada

If you are a bodybuilder or athlete, you may be interested in increasing your vascularity, in other words, the visibility of your veins. To many athletes, vascularity is a desirable trait, and is the hallmark of muscle maturity.

While vascularity is a result of low body fat and genetics, there are key strategies you can employ to increase the degree of vascularity you're able to achieve.

In today's Lean Body Coaching Newsletter, I'm going to share my methods for improving your vascularity.

I've put together an informative article and video explaining how to utilize cardio, advanced resistance based techniques, and supplementation to quickly increase vascularity.

Click Here to Find Out How To Massively Increase Your Vascularity Now..

350 Calorie Shrimp Burger
350 Calorie Shrimp Burger:
By Kevin Alexander of FitMenCook
Here's a great way to enjoy a low calorie , high protein meal that's both healthy AND tastes fantastic.

While it is less than 350 calories, don't be fooled! It packs quite a punch and can satisfy even the hungriest fitness fanatic.  

It's also a great option for that summer dinner party. Instead of yet another beef burger based barbecue , why not treat your guests to a protein packed, mouth watering sea-food option.

 Nutritional Information :

  • Calories (Per Serving): 334
  • Protein  37 grams.
  • Carbohydrates  30 grams.
  • Fat 6 grams.   

Click Here For the Recipe and Full Cooking Instructions

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By Lee Labrada

Do I Need to Change My Workout Every 4-6 Weeks?

Our "Ask Lee" today comes from Hugo, NYC, USA.

Hello Mr Labrada, I was told by our gym instructor that I must change all the exercises in my workout every 4 weeks or I won't make any additional progress. 

It seems to make sense but would appreciate your opinion on this matter . I have friends in the gym who say this is a myth. They have great physiques and use many of the same exercises for years.

Thank you in advance for your help.

Hugo L.  NYC. 

 Hi Hugo,  in my honest opinion: NO!

I know a lot of people might disagree with me on this topic, but I believe in far less frequent changes. This opinion is anchored in the age old adage: "If it ain't broke, don't fix it". 

If you are experiencing good progress in your physique and strength under a current regimen, why change it just for the sake of changing it ? 

Use your current regimen until your results begin to diminish, or your goals demand a different type of training. Keep in mind when I say this, I don't mean stop using progressive resistance.   While I advocate sticking to a routine until it becomes less effective, you should still use a heavier weight or decrease rest times when your previous working weights start to feel light. 

My opinion on why you shouldn't change your workouts frequently,  just to match an arbitrary time scale is based on extensive personal experience.  There are core exercises that should be considered fundamental to any hypertrophy program. Replacing them, simply for the sake of change, isn't optimal.

Squats, presses, and rows immediately come to mind. These exercises have enough variants and machines that replicate the motion to keep people doing a new form of the exercise every week for a year. However, the fact of the matter is that the basic motions work for everyone - from your complete novice to an IFBB pro. 

The point being, there is only so many things you can change about a workout in terms of exercises, before your changing things just for the sake of changing them.

Alright, so if you aren't supposed to change up the exercises all the time, what are you supposed to change ? 

I touched on it earlier, but the most important variables in training, in my opinion, are not that of exercises, but the weight, reps, and rest used to perform these exercises. 

Changing your workouts in this respect still keeps the body guessing, but at the same time you aren't getting away from your tried and true exercises. 

Try cycling your weights and reps schemes, for example: If you do heavy flat barbell presses one week for 6-8 reps per set, the next time you train chest you could do dumbbell incline for 10-12 reps while concentrating on control and quality. 

Doing this will keep your body guessing, which is why proponents of changing your workouts recommend it in the first place. However using my approach will allow you to remain focused on exercises that benefit YOU the most. 

Try implementing this version of altering your workout instead of throwing your entire workout out every four weeks.  I promise you won't regret it.  
Until next time,  stay healthy and strong. 
Get lean, live lean!

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition.