Gigantic Newsletter #1

Lower Body Exercises
Supplement Section
Routine

12-22-98

Hi all,

Welcome to the first issue of the Gigantic Newsletter. For the most part, this newsletter will come out monthly on or around the 15th. I plan to do a series of articles on full-body workouts. I will probably divide it up into 3 or 4 parts, each focusing on a different area. This month I will include mostly legs. After all, what better way to build than from the ground up? I will also try to include sections on supplements, routines, and an occasional article on nutrition, and technique. But, enough talk, on with the newsletter!

Lower Body Exercises

Many people do not realize how important the lower body is to bodybuilding. Sometimes you see guys at the gym who work biceps 5 days a week, nothing else, and they wonder why they never get any bigger. Actually, the lower body is very important in developing lean upper body muscle mass. This is what is called the spillover effect. By developing a good lower body and back, you can expect to see at least some gain in size in the rest of your body including bis, tris, and to a lesser extent forearms. So the following are exercises you should try to incorporate into your workout if you can.

Calves- What can I say? You can do calf raises or you can do some calf raises. There are variations however. The best way to do them is to find a place such as a stair, or even a 2x4 and stand on it with your heels off it. Stand so that the front of each foot is on the platform up to about the middle of the arch in your foot. Hold on to some dumbells, or a barbell, and lower the back part of your feet until your heels touch the ground, or you can't go down any further. You should feel a good burn in your calves. Then raise yourself on your toes as high as you can go. These can also be done on a leg press machine, seated, or on a squat machine. You may want to hold the weight in front of you to help you keep your balance.

Quads- Any type of exercise where you go from a bent-leg position to a straight-leg position will work the quads. Squats, leg extensions, and leg press are especially good for them.

Regular squats- You will need a squat rack, or a squat machine. With free weights stand with your feet at shoulder-width apart, and the bar supported on your shoulders or the very top of your back. Do NOT rest it on your backbone at the bottom of your neck. Use a wide grip. I like to hold the bar about 8 to 12 inches from each shoulder. As you squat down, try to keep your back straight, and your knees directly above your toes. You can have your toes facing out or straight, but not in, as you will only end up hurting yourself. As you raise the weight, concentrate on using your legs, not your back. The weight should go straight up and down.

Front squats- Very similar to regular squats, only you are holding the weight in front of your body. Cross your arms, and touch opposite shoulders. Hold the weight on your shoulders, and adjust the angle of your arms until you find a comfortable position. Some people say that if you feel a slight choking feeling you are doing it right, but don't get carried away. Make sure you go straight up and down with the weight.

Leg press- You will need a machine for these. Different foot positions (wide, narrow, as well as vertical) will work different part of the quad, as well as more intensely than others, so find some positions you like, and vary them a little. Do not turn your feet in, lock your knees, or bring your knees in narrow, as this can lead to knee problems. As the weight gets closer to your body, your knees should get farther apart.

Leg extensions- This will also require a machine. It is pretty simple to figure out. Push the weight with your leg until your leg is straight, but don't lock your knees.

Hamstrings and buttocks- The best exercises for this area is stiff-leg deadlift, leg curls, and lunges.

Stiff-leg deadlift- Contrary to the name, your legs should not be locked, because you will have cartilage problems. Stand with your feet at shoulder width apart, and grab a barbell on the floor with an alternating grip (One hand under, one hand over) a little wider than shoulder width apart. Your legs should be almost straight, and your back should be level, not bent, or arched. Pick up the barbell, bringing it up until you are standing upright. Do not bend your back as you bring the weight up.

Lunges- These are another great exercises for hamstring and buttocks. You may start by holding dumbells at your sides, or a barbell as you would for squats. Take a large step forward, and touch the knee of the leg that is behind you to the ground. Then in one motion, push with back up to the original position. Be sure to do this for both legs.

Leg curl- Usually can be done on the same machine as leg extensions. Curl the weight with one leg at a time, and do not lock your leg at the bottom of the exercise.

Well, that is a good start for a leg workout. You will also work your lower back a little. Remember that for optimum gains in your lower body you should do 3-4 sets of 8-10 reps, with a slow tempo (2-0-4 at the minimum) for each exercise.

Supplement Section

This month I would like to give you a general knowledge of supplements to expand upon in later issues. There are many supplements available, but they can be classified in only a few major groups:

Vitamins and minerals. These should be part of every lifter's supplementation. The best vitamins to supplement are C and E. These are relatively inexpensive, and provide many benefits. Both are antioxidants. They also help with overall health. The best minerals are magnesium and calcium. Magnesium aids in protein synthesis, and calcium aids in the contraction of muscles as well as bone structure.
Protein and amino acid supplements. These include creatine, and protein products such as whey. If you can afford it, whey is a great supplement. It provides you with protein which lifters need greatly, and has very few side effects if any. Creatine I would also recommend, but it may have some side effects such as wear and tear on the kidneys and dehydration if you are not careful.
Weight gain powders. These usually have a 4-digit number in the name. If you are in desperate need of calories go ahead and buy them, but they are a waste of money for most people. The manufacturers load them up with simple carbohydrates such as sugar to increase the calories. Many of them have only 4-5 servings per container and at 20-30 bucks a pop, that can get expensive.
Steroids and other prohormones. These include steroids, and hormone boosters like androstenedione. These are usually affective, but they come at a risk. Many can cause severe side affects, and not just the illegal ones. Andro for example is only legal because of weaknesses in FDA policies. If you are looking to get big quick, and are willing to deal with the side effects, go ahead.
Meal replacement supplements. These would include products such as MetRX. These are great if you have trouble eating meals on a regular basis, and are looking to still get proper nutrition. Don't take these if you are just looking to add more calories. A regular meal is much better for you than one of these.

Routine Section

In every issue of this newsletter, I will try to include a routine. It is good to have a little variety, so try to find at least 2 or 3 good routines and alternate after you finish each one. This month I have a periodized routine included. It lasts about 14 weeks, and will add strength as well as mass.

It is arranged like this: 1x2=1 set of 2 reps

Include 10-15 hard minutes of ab work 3-4 times a week throughout the entire routine.

Week 1

Day 1

Bench-3x12

Barbell Curls-3x12

Incline Press-3x10

Dumbell Curls-3x10

Dumbell Press-3x10

Seated Hammer Curls-3x10

Dumbell Flyes-3x12

Day 2

Squat-3x12

Deadlift-3x12

Lunges-3x12

Front Squat-3x10

Calf Raises-3x12

Leg Press-3x12

Day 3

Military Press-3x12

Tricep Extensions-3x10

Lat Raises-3x10

Tricep Pressdown-3x12

Front Raises-3x10

Close Grip Bench Press-3x10

Reverse Flyes-3x10

Day 4

Same as day 1

Day 5

Squat-3x12

Stiff-leg Deadlift-3x10

Leg Curls-3x12

Front Squat-3x10

Calf Raises-3x12

Leg Extensions-3x12

Day 6

Same as day 3

Day 7

Rest!!!

Repeat week one for week 2. After week 2, decrease the reps in each exercise, and add a sufficient amount of weight so that you reach or almost reach failure on the last set of each exercise. Stay at the same number of reps for two straight weeks, but try to increase the weight by at least 2.5-5% each week. At week 7, even out the number of reps for all the exercises. Those exercises that started at 10 reps should stay at last week's reps for another 2 weeks, but keep increasing the weight if you can. Starting at week 11, decrease the reps from the previous week by 1, and really try to pile on the weight. You may want to add a few extra sets if you feel up to it, as well as some heavy negatives (no more than 3 per set, and 2 sets per exercise). Week 14- MAX OUT on days 1, 2, and 3. Days 4-7 rest and get ready for the next routine. You should take at least another 4-7 days off before you begin the next routine. I suggest a total of 10 days rest between day 3 of week 14, and the first day of the next routine. You may be overtrained after this routine, so be sure to get enough sleep, and proper nutrition while you recover.

Take it easy guys. Remember, if you have any questions, my inbox is always open (frank416@megsinet.net). Good luck in your lifting, and in life until next month.

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