Gigantic Newsletter # 4

Take a look at the following topics in this issue:

1. Periodized workouts
2. Incorporating cardio into your workouts
3. Training for specific body types

Hi,

There are many people out there, who will lift for a while, but then hit a wall. Their strength stops increasing, they stop putting on mass, and they may find it very difficult to get back on track. This is called a plateau. There are several possible causes for this, but the most common is overtraining. If you were to perform three heavy sets of bench every day, after a very short while, you would be severely overtrained. Your body needs to be able to regroup after being pushed the way it is when you lift. It is a common problem for many people to think that if they have stopped making gains, they must not be pushing themselves hard enough, so they will simply add another exercise to their workout. This is counterproductive. What they most likely need is some time away from the weights so they can recover. If you find yourself in this position, I suggest a week or two off. You may lose some strength and size during this time off, but it is easier to gain it back than it is to fight for months to progress when you are overtrained.

This is where periodized routines come in handy. The basic purpose of periodization is to avoid plateaus. There are some basic stages that periodized routine contain. The routine begins with long, low intensity workouts, and ends with short, high intensity workouts. This way, the body cannot become accustomed to one type of workout, and we receive some variation in the intensity of our workouts.

The first stage is geared toward building mass and endurance. During this phase, you should use 3-5 low volume, low intensity sets of about 8-15 reps. You may even decide to increase the reps to 20. By keeping your movements slow, you are looking to increase muscle size due to increased blood flow to the muscles, and therefore more nutrients and fluids reaching them. You should also notice increased vascularity if you are near or below a 10% body fat. By performing several sets with many reps, you will increase your endurance.

Phase two is designed to increase strength, and maintain or increase muscle size. Workouts in this stage should consist of medium intensity and volume with 3-5 sets of low to medium number of reps (2-6). The use of several sets of few reps promotes strength increases, and when done slowly will maintain and slightly increase muscle size.

During the third stage, the goal is to increase power. Volume during this phase should be medium or low, with 3-5 high intensity sets of 2-4 reps. Movements should be explosive. Be careful, though. Do not bounce the weight or put excessive strain on your elbows and knees by locking them or hyper extending them or you will end up with joint problems.

The fourth phase is the peak. During this phase, the volume is low, and the intensity is extreme. The workouts contain 1-4 sets of 1-4 reps. The weight is really stacked on now, and you should be getting stronger. Movements are explosive, and near maximal effort on every rep.

The fifth and final stage is where you look back, and admire your routine. It is usually two to three weeks, and the volume and intensity are very low. Your workouts should consist of 2 or 3 sets of 12-15 reps. This is when you recover from your routine, and really need to take it easy.

If you are a not competitive lifter, you should probably use each stage for 1-3 months; however, if you are preparing for competition the longest phase should be stage 1. This will help you establish yourself before upping the intensity. The other phases should be shorter, depending on what area needs the most work for you personally.

Next, I would like to explain how to best incorporate cardio work into your routine. Please remember that nothing I say is written in stone. I always want to encourage you to experiment with different things to find what works best for you.

Cardio work is important for endomorphs. The typical endomorph will find it very easy to put on weight, and difficult to shed extra pounds. Not everyone is the same in terms of losing weight, so depending on the person, a good amount of cardio is 30 minutes 3-6 times a week. If you are an endomorph, and not losing weight at a rate of about 1-2 pounds a week, then increase the cardio to about 2 or 3 hours a week. If you are losing more than 1-2 pounds a week, reduce the cardio.

Mesomorphs should also include some cardio in their workouts. The typical mesomorph is at or has few problems reaching their target weight and bodyfat percentage. Some cardio is good. I suggest 30 minutes 1-3 times each week. Try to find the right amount of cardio to maintain your target weight.

The role of cardio training in an ectomorph's routine should be minimal. Ectomorphs have trouble putting on weight especially lean mass. For many ectomorphs, any cardio at all is detrimental. Unless needed, ectomorphs should stay away from cardio.

ECTOMORPH

About 75% of the emails I get asking for bodybuilding advise come from ecto's. Ectomorphs are generally thin, with a narrow chest and long thin arms and legs. These people are also in many cases easily tired, with low physical endurance, tend to be picky about foods they eat, and sleep lightly. Ecto's have a hell of a time putting on muscle, and can usually lose fat in a heartbeat. This is probably the worst body type for bodybuilding. Don't lose hope though if you want to get big, you are just going to have to work at it. One nice thing about ecto's is that they are chiseled. They have a nice six-pack, and are well defined.

These perks will have to go if you want to get big. You will have to eat like a pig. Everything. Lots of ectomorphs stay skinny and wonder why they aren't gaining muscle. It is because they have nothing to work from. At 6-10 bodyfat, where is the muscle going to come from? If you are an ectomorph, you have to try to look like an endomorph until you get to at least 12% bodyfat. Do this by cramming down as many carbs as you can. About 60% of your diet should be carbs. Don't worry, if you are an ectomorph, this weight will come off if you want it to. Try to get a lot of protein too. You should take in at least 4500 calories every day. Train intensively. Use heavy sets with 5-8 reps, and take 3 minutes rest between each set. Avoid cardio work, and avoid high rep, light weight sets. Since Ecto's have thin stomachs, and little abdominal muscle, regular sit-ups and crunches will not be as helpful as weighted sit-ups and crunches. Just hold a plate behind your head or on your chest and do sets of 10-15. Once you feel you have gained a good amount of muscle, and you still have some excess fat on you, you can cut back to get down to a lower bodyfat percent.

MESOMORPH

This is the ideal body type for bodybuilding. These people have a great muscular build, with little bodyfat. They have few problems gaining or losing weight. Generally, mesos have a great tolerance of pain, and can sleep deeply. They have broad shoulders as well. Generally they have an appetite, and will eat lots of good food. They have a good metabolism, and therefore have little to worry about when it comes to nutrition. They are naturally active, and enjoy being outside, and sports. They are natural athletes. I get very few emails from mesos asking for advice about bodybuilding. Mesos can use just about any good routine and gain lean mass.

ENDOMORPHS

Endomorphs have a lifelong struggle with weight to deal with. Some are more prone to putting on weight than others. Their mass is centered around the belly and hips. Gaining strength is relatively easy for endos, but they have a high bodyfat percentage, thick skin, and little vascularity. Spot reduction does not work. This is the theory that if you exercise a certain area of your body, that area will tone up. Take the abdomen for example. You can do sit-ups until you are screaming in pain, but the only result will be a bigger waistline unless you get your bodyfat percent down.

Here is what to do if you are an endomorph. Limit your carb intake to 30% of your calories. Eat lots of protein, and avoid excess fat. It is imperative that endomorphs avoid carbohydrates. If you are still having problems, lower your total calorie intake by 500 calories a day at the beginning of each week until you see some improvement. Do not go overboard though, and stay above 1650 calories a day. Look at the cardio section above for information about endomorphs. Cardio work should be an important part of an endomorph's workout schedule. Endos should perform heavy sets with a range of reps between 8 and 12 for upper body and 10 and 20 for lower body.