Lean Body Coaching Newsletter | Issue #157 | October 26th 2013
Utilizing Time Under Tension For Massive Leg Growth!
By John Hansen
John Hansen.
For many trainees, often the only parameters changed in their workouts are load (weight used) and the number of reps in each set.

What if I told you that TUT (Time Under Tension) was one of the most important parameters to adjust when it comes to gaining mass?

TUT, is how we describe the amount of time a muscle is firing during a set. So for example,  if your set consists of 10 reps, and you take 4 seconds to complete a rep, your TUT is 40 seconds. 
TUT is especially helpful in leg training. The legs can endure extremely heavy weights;however, your back, joints, and connective tissues may not thank you for it eventually.

By manipulating your TUT, you can reduce the weight used while increasing the amount of load your muscles are under - effectively the best of both worlds. No undue stress on the joints, back or connective tissues, but bigger muscles.

In today's featured article....You'll discover: 
  • The Top 3 Exercises To Use For Leg Growth Using the TUT Protocol.
  • Which Order to Complete the Exercises In and Why.
  • A Unique Technique to follow During your Set to Maximize Growth.
  • A Step by Step Guide On Exactly How to Perform All 3 Exercises for Optimal Stimulus.

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Grilled Chicken With Pineapple & Peppers!
By Kevin Alexander | FitmenCook

It's hard to imagine a more traditional muscle building meal than good ole chicken and rice.

Chicken is a firm favorite with bodybuilders and athletes of all kinds. And, rightly so since it's versatile, tasty, economical, high in protein, and low in fat.  

What you may not know is, it's also packed with other nutrients that improve your health and overall well-being. Chicken contains Niacin, which aids the conversion of protein into usable energy. It also provides Vitamin B6, Iron and even Selenium which helps repair damaged cells and keeps your metabolism fired up. 

If there is a negative to chicken and rice recipes, it's that they can be a little on the bland side. My cook's special today builds on the basic recipe with a unique blend of spices, fruits and seasoning. Combined with a little trick to flavor the chicken before cooking, the FitMenCook version of this classic will have you salivating at the smell, texture, and taste.

Check it out, it's extremely easy to prepare and you'll be a permanent fan forever. You can also mass prepare this dish, store it in Tupperware, freeze it and grab one whenever you're in a rush.

Click Here For the Full Recipe and Full Cooking Instructions 

Nutritional Information  
  • Calories 342
  • Protein: 38g
  • Carbohydrates:40g
  • Fat: 4g

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

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition