Lean Body Coaching Newsletter | Issue #147 September 18th 2013
Lee Labrada
How to Build A Massive Chest!
If you've hit a plateau in your chest development then today's featured article is a must read!

I'm going to reveal the exact routine I used to develop a chest which helped me win over 22 amateur and professional bodybuilding titles. 

You'll discover:
  • How often to train your chest.. the RIGHT way...
    (this might surprise you)
  • Which Exercises to use for balanced chest development.
  • How many Reps you need to perform.
  • The optimal rest time between sets for maximum chest stimulation.
I've included a detailed VIDEO of me exercising chest so you can follow along and check out the correct form for every exercise.

Salmon Burger With Lime Mayo
Salmon Burger With Lime Mayo
By Johnathan Zamora | 

Today's recipe may look high in fat compared to a typical "Lean Body" approved recipe. However, look a little closer and you'll see the fat content is coming from Salmon.

Salmon is rich in Omega-3 fatty acids. This kind of fat has a wide range of health benefits. These range from decreasing the risk of heart disease to protecting against arthritis.
While all the health benefits are fantastic, one often overlooked benefit of Omega-3's is that in numerous studies - they have been shown to lower body fat levels. 
That's right my friends - this meal is both healthy and helps you lose bodyfat, do I need to say any more?
It's extremely easy to prepare, and you can make up larger batches, then freeze what you don't need for use later on.
It's healthy, it's hearty and with the addition of my "secret-sauce" and lime mayo, it tastes so good, you'll think you were cheating.
When it comes to this recipe, you really can have your burger and eat it too. 

Nutritional Information  
  • Calories (Per Serving): 414
  • Protein: 42g
  • Carbohydrates:10
  • Fat: 12

Click Here For the Full Recipe and Full Cooking Instructions

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by Lee Labrada

Today's ask Lee question comes from Tony Douhitt.

Lee, I've heard that you do concentration curls before barbell curls in your biceps workouts. 

My training partner says this is wrong, that you should always do concentration curls at the end of your biceps routine. Can you explain?

Denver, CO.

 Tony, you are right, I have always done concentration curls prior to doing my barbell curls in my biceps workouts. 

The reason for this boils down to a principle which I have followed from early on in my training: the pre-exhaustion principle. What pre-exhaustion refers to is a training principle in which you fatigue a muscle group first using an isolation exercise; then overload it by following it with a compound exercise.  

In the case of the biceps, the concentration curls are the isolation exercise. An isolation exercise is an exercise which involves one muscle group. Concentration curls effectively isolate the biceps by eliminating the involvement of the frontal deltoids and supporting muscles. 

A compound exercise on the other hand, involves more than one muscle group. Barbell curls involve not only the biceps, but the muscles of the frontal deltoids, and even the back muscles.

The concept then, is to tire out the biceps using the concentration curls, then immediately go to the barbell curls, where the frontal delts and back muscles assist the biceps in the completion of the movement, and effectively overload the biceps. 

This is a very high intensity training principle, so your biceps muscles must be thoroughly warmed up before starting to avoid injury.  I hope that this helps.  

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

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition

Lee Labrada Bodybuilding Talk | How To Stay Motivated To Grow.

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