Lean Body Coaching Newsletter | Issue #137 | August 13th 2013

By Lee Labrada 

Roger Lockridge

If you've been looking for a new strategy to jump start your back development, then today's featured article by Roger "ROCK" Lockridge, is going to put you "BACK on Track!"

During this specialized back routine, you'll focus on just four exercises optimized to produce the greatest growth possible. 

The secret to its success involves four optimally structured back routines rotating over an 8 week period. 

The strategic manner the routines are implemented insures your back is unable to become accustomed to any one exercise, set, rep or rest period mode. You're going to target your back from all angles, maximizing muscle growth.

Today's featured author, Roger "ROCK" Lockridge was named the Bodybuilding.com Writer of the Year and is a regular columnist for Iron Man Magazine. 

If your back development could be improved upon, then follow this routine to the letter - you'll see major gains in just two short months.

Click Here To Find Out How To Get a Big Back in 8 Weeks! 

Lamb Chops & Spicy-Sweet Potato
& Dried Cranberry Waffle
Lamb Chops & Spicy-Sweet Potato & Dried Cranberry Waffle.
By Kevin Alexander | FitMenCook
Today's recipe tastes even better than it looks - and boy does it look tasty!
Lamb, trimmed of fat is a great alternative to the traditional staples of beef and chicken.
Cooked as described, it's succulent and full of flavor. What's more, it delivers just 11 grams of fat per 475 calorie serving.

It's a perfect Lean Body approved meal, packing over 50 grams of muscle building protein per serving , this is one you'll want to prepare over and over again.
Nutritional Information  
(Using 5 oz Lamb Chops / 175g Sweet Potato)
  • Calories (Per Serving): 475
  • Protein: 50 grams
  • Carbohydrates: 40 grams
  • Fat: 11 grams   

Click Here For the Recipe and Full Cooking Instructions

SPECIAL VIDEO - Lee Labrada with Rock Star Paul Pesco - Hall & Oates Lead Guitarist & Musical Director

By Lee Labrada 

I'm really happy to share a great conversation I had recently with my friend Paul Pesco, when he visited Labrada Nutrition headquarters in Houston. Paul, if you didn't know is the lead guitarist and musical director for the mega-hit musical duo Hall & Oates.

(Note to Lean Body Coaching Club Members: If your job has you traveling on the road quite a bit, or you're an over-40 athlete, you're going to love this interview!)  

In our conversation we discuss how Paul manages to stay in great shape while spending at least 4 months on the road during the year and even squeezed in some jamming on our guitars while he was in the office.

Paul is 54 years old and barely looks 34. In this candid interview, we discuss his life in the band and how he maintains his youthful physique and outlook on life.


  Lean Body 
Lean Lipid Fat Burner.
Our all-new EFA's product, Lean Body Lean Lipid, is perfect for anybody who wants to support lean muscle growth, improve brain function, heart-health and overall well-being. 

But, what if you could get even MORE from your fish oil supplement? Not only could you get all of the above, but also get extra help in burning unwanted body fat, resulting in a leaner body? Most people understand the health benefits traditionally associated with the use of a fish oil supplement.

You might be thinking, "How is an essential fatty acids supplement supposed to do what a fat burner or muscle toning product does?" 

Think of Lean Body Lean Lipids as a "supercharged" fish oil supplement. 

Along with the Omega-3 fatty acids EPA and DHA, Lean Body Lean Lipids also includes GLA and oleuropein, an olive leaf extract. These added ingredients give Lean Body Lean Lipids an edge  that other essential fatty acids supplements just can't match.    

Let's look at these ingredients more closely.

We'll start with the special fish oil blend use in Lean Body Lean Lipids.

Unlike other fish oil supplements containing low doses of EPA, Lean Body Lean Lipids contains

2 times more EPA than DHA - and studies show that fish oil supplements with this 2:1 ratio promote more fat loss. 

Then we add in GLA, an Omega-6 essential fatty acid that studies show stimulates fat burning. But, GLA doesn't just help increase fat loss. It actually works double-duty by also helping to reduce body-fat accumulation.

And finally, we add Oleuropein, an olive leaf extract that enhances fat burning and increases energy. 

You'll get the scientifically proven amounts of each ingredient. Every ingredient is listed on the label with their corresponding amounts. Unlike some companies, nothing is hidden in a so called "proprietary blend".  
Available in easy to swallow capsules, you get a combination of healthy, powerful essential fatty acids that you won't find in any other formula. 

Add Lean Body Lean Lipids to your nutrition program today and not only will you enjoy improved health, you'll also have added support to help you burn off unwanted body fat!

Want to find out why Lean Body Lean Lipids is the best essential fatty acid  product on the market? Find Out More Below.


By Lee Labrada

How do you get your chest to grow?

Our "Ask Lee" today comes from Simon T, UK.

Lee, I'm having a hard time getting my chest to grow. My arms shoulders and back all seem to be developing much quicker, and it seems like it really is starting to lag behind. Do you have any tips to bring my chest up?

 Hello Simon, the good news is you're not alone and I can certainly share some advice to help you bring your chest up to par with the rest of your physique.

Almost everyone experiences a lagging body part at one point or another in their bodybuilding journey, but not everyone actively seeks a way to correct it, so I tip my hat to you for doing so. 

The fact that your shoulders and arms are developing faster than your chest can mean one of a couple things. 

The first reason your chest might be lagging behind the rest of your body is genetics. What I mean by this is that you may be genetically predisposed to not carrying as much muscle tissue in the chest area, and/or the muscle tissue in your chest may take more time to develop than in the rest of your physique. 

Weaker genetics in an individual  body part is nothing to get down and beat yourself up over. The great thing about bodybuilding is that it allows us to overcome our genetics and push the limits within the body we were given. 

The second and far more likely reason your chest is lagging behind is that you are performing exercises improperly or excluding optimal exercises from your routine.

Perhaps one of the biggest factors in people's chest being underdeveloped, compared to their arms and shoulders, is their pressing and flying form. 

A common mistake is allowing your chest to concave, or bow in, while pressing or flying. This reduces the load on your pectorals, and partially transfers the load to your front and middle deltoids, as well as your triceps. 

This can result in your pectoral muscles being unable to stretch fully throughout the movement. This leads to inordinately tight pectorals and opens you up to injury, due to your inability to perform the exercise with a full full range of motion.

This problem can be combated with a few simple changes. First, when getting set for presses or flys, contract your scapula, and keep them contracted. In lay-persons terms - bring your shoulders back to a locked position, which will in turn cause your chest to be bowed outward. This is the optimal position for pressing and flying motions, whether you're doing them flat or at an incline.  

Another important aspect to maintaining proper form while performing presses or flys is breathing correctly.  Take as big a breath as you can when you start the rep, and exhale only once on the concentric  portion, (the part of the exercise where you are on your way back up) .

This will force you to keep the outward bow in your chest on the eccentric (lowering/lengthening) portion of the movement.

This allows three things to occur:

1. The force of the weight to be placed upon the pectorals as much as possible.

2. An increased stretch of the pectorals at the bottom of the rep.

3. Your rib-cage and chest are set-up to in the optimal position to begin your pressing or flying  movement.

The second common mistake is allowing your backside to come off the bench when pressing or flying. Allowing your backside to come off the bench while performing these exercises takes the stress off your pectorals, and places it on the joints, spine, and muscles we aren't targeting. In addition, when your backside comes off the bench it destabilizes your body, which can lead to injury.

In addition to poor form, another facet of your chest training that can enhance or detract from your progress is which exercises you include in your program. 

An optimally structured chest routine should include at least one pressing and one fly movement with free weights and at least one more machine press or fly. 

The reason I specified free weight is, unless you have an injury that causes you to be unable to perform the exercise with free weights, you will be much more efficient in your movement, and able to isolate your chest better. 

This is due to the fact , that apart from some very high-end machines,  most aren't adjustable enough to be optimal for all body sizes and types. As a result, this can cause you to use form that isn't ideal for your specific body structure. 

Please don't take that as a "machines are evil" speech, as I strongly believe they are a useful and necessary tool to build your chest. I just prefer to start with free weight as I feel I am able to recruit and exhaust my muscles more effectively. Then I move to the machines once my stabilizing muscles have begun fatigue to the point where it is hard to do the free weight exercises with proper form. 

Switching to machines at this point will allow you to continue to exert maximum effort on your chest, while largely taking the stabilization factor out of the equation. Using this technique for your chest training will allow you to push your chest past its normal limits, and into a state of growth.  

I hope I've provided some actionable advice you can implement into your routine. Follow these tips and I'm sure your chest development will progress at a significantly greater rate.

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

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition