Dave Draper’s Musclebuilding Q&A

I am an alcoholic, used to work out regularly but not for the past few years. What is your advice to get out of this funk and back in shape?

Some things never change. Some things must change.

Alcohol wrecked my life by time I was 40. Health, family, home, work, gone. Haven’t had a drink or recreational drug since release from the hospital with very-near-fatal congestive heart failure 30 years ago.

I stopped the hard way — drink and die or stay straight and live. Chose the latter, by God’s grace. Works wonders.

Walk a lot, get before the iron and do some old-fashioned pushing and pulling — standing barbell curls and light bench presses. This is a neat combo for easy interest and easy re-learning and rapid response and pure fun.

Keep it that way for a long time. Don’t get crazy, don’t injure yourself, don’t make big demands, don’t make it a pressure, but keep it consistent. Three times a week or every third day works… work up to four sets of 12, 10, 8, 6 reps.

Get the miles in on off days… stairs and uphill if you can.

In time add an exercise for the back (pulldowns, one-arm dumbbell rows, assist chins) once a week. Dips are fun and productive… dumbbells are best for pressing when you’re invested… on you go and grow with wisdom and increasing confidence and enthusiasm…

Zoom… You can do it… pray about it…

God’s strength… the Bomber

I started at 298 and am now down to 253 at 6’2. I would love to get down to 240 working out 5 to 6 days.  I was taking medicine for diabetes to now nothing One question: When arising, should I eat something with coffee or coffee alone pre workout?

You’re doing great. If you were doing aerobic only, the no-calorie pre-training routine might be defensible. Since you’re lifting and seeking to build muscle as you lose fat weight, I’d have a small protein meal (6-8 oz Bomber Blend mixed in water for example).

Carry on the good work… Godspeed… Dave

I love to get out on a road and run, and have now been running for several years, but wonder if I should put more attention to weight training, which I do for about 30 minutes twice per week. As I get into my 50s, do you have any suggestions for me? Can I continue as I’m doing for the long term, or is there a worry here?

Aerobics are important and do their part in assisting one in a pursuit of fitness. You love running, obviously — the lift and the results. I’m a musclebuilder who wants and seeks health also, but my accent is on muscle building. Beware: too much running will interfere with sound and healthy musclebuilding advances. I believe your knees might begin to show the strain, and your feet, ankles or hips from all the pounding — good sneakers, soft ground or not, but even more so on the road. In my opinion, and especially as we age, a good mix of weights and aerobic is 25% spin bike or running and 75% weights. We lose muscle regularly each year after our mid-20s and spinning or running are not muscle builders after the initial conditioning phase.

Try superset training — if you don’t already — to match your apparent need-to-move nature. You’ll love it for pace and rhythm and muscular results and aerobic-conditioning effect.

Go… God’s speed… Dave

I am not a body builder but at almost 55, an avid weight lifter and person who is constantly in search of new nutrition information and training advise. I weight train 5 days a week (arms/shoulders 2x, legs 2x, chest/back 1x) I ride the bike every morning (Mon-Sat) for 75 minutes and try to ride an additional hour 4 nights a week as well. On occasion I run 3-4 miles instead. On Sunday I don’t train at all. I stick with my diet (detailed in email) every day except Saturday for dinner when I eat what I want. I would like to retain my weight about 120 lbs with fuller muscles and added strength but wonder, am I doing too much cardio? From a woman who has worried about weight my entire life, it is hard. Though I have lost weight and have good shape and fair muscle tone, I notice that my inner thighs and inner upper arm skin seems less firm. Can you help here?

Everything is good. You’re healthy, in condition and your bodyweight’s in a desirable range… and you have the resources — know-how, discipline, energy and spirit to continue.

Cloudy Thoughts:

I suspect swapping some aerobic time from running and biking for some more time in the weight room might be a good idea. Eventually, you need to think in terms of longevity and the wise distribution of your demand on the body. Running is tough on the joints. Your weight workouts are balanced and there’s room to play and investigate different MOs to accomplish this ‘n that. Remember, 55 is a wonderful time to train, enjoy and discover… exceeding your already commendable form might be a who-needs-it pressure.

Whatever you do, don’t be harsh on yourself. Be aware and grateful for what you have and what’s before you. Your diet (as described in the email) is a bit light for muscle building. Some lean red meat makes us strong, tuna works wonders and, of course Bomber Blend has been know to restore youth to cranky old men. Lotsa salad with olive oil and balsamic, some fruit daily keeps the doctor away.

Standing barbell curls with a little thrust after ample warm up supersetted with pulley pushdowns are good for kids and certain adventurous, fit 120-pound adults… easy does it…

God bless us… Dave

I ate a ton over the holidays. Does tuna & water work for the next weeks?

• Smart portions of chicken and lean meat and salads work as well
• Low the milk products and smart on the carb intake
• Eat enough, no more
• Train, stay active, skip a meal or hit a Bomber Blend meal replacement when sluggish
• Lotsa water
• Chosen supplements

I’m thinking of doing daily cardio and just training muscle groups once a week in order to get cut. What do you think of that idea?

I’ll pass quickly on training muscle groups once a week. Not fulfilling to me, thus, no fun, and does not rest well with my commonsense, although I’m sure it’s okay for advanced, long-time, well-muscled trainees.

I prefer twice-a-week per body part training for completeness and on-going muscle and energy balance.

We’re all different… experiment… eventually, suit yourself accordingly.

Carry on the good fight… God’s speed… Dave

I have been lifting since the late 1960s and believe I understand the formula for size and bulk is best accomplished with sets of heavy weight and low reps, while definition is normally accomplished with sets with high number of high reps with lighter weights. Do you feel that a older person ) should concentrate on higher reps for overall health and conditioning rather than sets using heavier weights?  I understand that heavy weights if not abused may be more beneficial for bone strength and higher reps although condition may tend to wear joints faster. What is your belief?

The above are the basic rules of the barbell.

In all my years of training — yesterday and today — I like and believe in mixing the reps, typically in the 12, 10, 8, 6 range, starting with an attentive warm-up set. Going heavy is costly, though tough and meaningful exertion works well with legitimate weight.

A nutritious conscious musclebuilder should have no problem with bone strength and density. The joints are another story. They take a beating — wear, tear, misuse, abuse — and need careful attention, right movement, rest, balance and protection.

God’s might… DD

I’ve been having trouble lately with both of my elbows — am still working out, but they are hurting. Any input?

All the joints are overused and abused by lifters and seldom get the rest they need. We’re too busy lifting… hard.

Besides rest, some basics that help me:

• Warm up slowly and surely.
• Wrap the elbow under stress when pain begins or is eminent (I improvised an elbow wrap from a halved knee wrap fitted with Velcro for easy on and off — slip-on commercial version not suitable).
• Certain extension movements, for triceps in particular, might have to be discarded or replaced, permanently or temporarily. Or they might need to be modified, abbreviated or lightened. This is where our musclebuilding commonsense and creativity and survival instincts come together. Find a groove that works.
• Be sensible. Certain pain can be approached and tolerated. Know it and deal with it. I’m sure you do. And then there is pain that is absolutely wrong and damaging and should not be allowed, endured and pursued, or real and permanent injury is in the works. And the injury migrates.
• I don’t use ointments or OC meds… twice a week I use a anti-inflammation med.

You might find rearranging your workout is helpful. You might be pushing too much on one day – spread the stress out – alternate repetitive movements or action. Rep schemes too high or weights too heavy and reps too low?

Eat right, rest wisely, lift sensibly, rock on, Godspeed… Dave

I recently started “Draper’s All Time Favorite” as well as the 3000-calorie balanced menu… first time I am following such a higher protein low carb diet as well as so little cardio. My muscles and muscularity seemed to deflate. I am going to give your program a seven-week shot, but am nervous about putting on body fat at 3,000 calories. I suffer from “Analysis Paralysis,” meaning I have a whole bookshelf full of workout books.

The fewer the resources sometimes, the better—you being the main one.

You’ve chosen a tougher, more aggressive musclebuilding training approach. Great time of year to explore the territory. It’s more fun, but you might want to adjust your fat-critical eye. A little winter mass is healthy and will support the muscle growth and adjust you to adjusting — stretch you, test you.

Get too rigid with the iron and something’s gotta give. And don’t forget, any unlikable bulk-gain is easily corrected.

Train hard and have fun… Dave

My wrists hurt – I think it’s chronic inflammation.  I’m wondering what you think about wrist surgeries. Do they work or does that backfire? I’m continuing my training, but am aware of potential damage or need of repair.

I don’t know that a good orthopedic MD could offer you a solution to your problem if it’s inflammation. I have similar hand and wrist quirks that are a result of torquing and over-work. They come and go according to my care and awareness.

I note the discomfort and limitation, and am more and more careful each reoccurrence to prevent what seems to be weakness or oversensitivity. I do wrist curls and various specific region-strengthening movements to build up the area, warm up always and allow ample time for repair (actually, I warm up and work my way through the pain wherever and whenever it arises using commonsense and instinct to guide me — sound familiar?).

I think you will become increasingly careful in performing different daily tasks that once were simple, but have now become problematic. Familiarity, growing and learning. My wrist are currently okay cuz of the extra attention and thoughtfulness I afford them. Comes with age and need and fear of liability. They have improved with time and finesse.

I use a wrist wrap on the right wrist for certain demanding movements.

So glad you are pressing on and fighting hard. Go… Godspeed… Dave

Dave, I’m trying to get into top shape for my 50th birthday. What do you suggest?

I was 50 once. Today I’m up to my ears in old. My latest dance, to the tune and words of That Lucky Old Sun — ya put your left leg out and drag your right leg in, you put your left leg out and drag your right leg in. Keep this up till you get where you’re going, if you still remember where that might be.

Crazies like us need expression. Glad I learned how to put one word after another that make some sense cuz the weights they don’t go up and down like they usta. Down still works, but the up part is dragging way behind.

Stay strong and happy and healthy, you’re doing fine.

See ya, sonny… Godspeed… Dave

I hope you can help me. I very confused as to what to do. I’m 48, 5’8″ and weigh 170. I have 16″ calves 23″ thighs 35″ waist 42″ chest 15″ neck and 14 1/2 arms. I don’t know if I need to lose the gut or beef up and try to get some size on my upper body.

I understand your dilemma. I’d attend both goals at once by holding your bodyweight, eating the prescribed musclebuilding diet and training to build overall muscle, over time. Time and perseverance and guts carry us along the tough road. Be alert, watchful and hopeful. You’re the leader of the forces.

Your legs are doing fine… cycle three or four days a week (HIIT style best) and do your extensions, curls and leg presses (or squats) once a week for health and muscular density (not power, necessarily), and hit the upper body and torso for two or three workouts.

I like chest and back one day – day off – legs and lower back – day off – shoulders and arms — and an added day – day 4 – for play, for what’s missing, for good luck and God.

I like supersetting opposing muscle groups… sure, uninterrupted pace… persistent focus and intense muscle exertion… dogs… chocolate… Adele…

You must try and test and experiment to determine your favorite, most beneficial combinations. Here’s where Brother Iron is handy… best chapters to review—

Workout routines

General nutrition

Six keys

Rejoice… prosper and grow strong and muscular in 2012… Dave   <<< Godspeed >>>

At age 63, I’m on a four-day split 63. I read in IronMan that a three-day split is better. If true, do you have a program to follow or should I just stay with the four?

Guess it depends on the exercise choices, muscle-group combinations and intensity of each workout, as well as recuperative ability, aches and pains, health, goals, time and pressures, and one’s mental and emotional structure…

Easy. Which do you prefer? Three’s enough. But, then, is four better?

I’m a 69 wreck and two workouts weekly are bearable. I’m thinking three per week with less intensity per workout might be better. I am a guinea pig. I shall try the plan on the beast this week. How about you?

Risky business, this metal and muscle stuff…

Rejoice… DD

What did you think of Zuver’s? You went there, right?

At least you have some real parts, and more bits and pieces may come. In fact, here’s a nice collection of photos and material the folks in the forum collected, much of it from Ken Leistner, who visited during the heyday, and another great bit from Dick Tyler.

Carry on… Dave Draper

I have been reading about bench dips on the web, which can be contradictory. Some folks are honky dory about them and others warn off doing them, all of which leaves me guessing.

Bench dips are fun and effective, but aggravate the elbows when done regularly and with gusto. Hand placement is important (not too close nor too wide) and best for a pumpy movement when in a bind or on the road or backstage.

Heels up on a bench emphasize effect.

Let your instincts and commonsense and twinges of pain guide you. Elbows are some of man’s best friends.

Go… Godspeed… DD

Just found out on visit to orthopedic surgeon (rotator cuff surgery on other shoulder is now due–cartilage damage) that I have a torn biceps tendon. Is it safe to work out with this?

So sorry. I’ve had similar injuries and the surgeon did not suggest physical therapy, expecting I was better equipped to determine the course of repair. I’m sure there is a workout scheme you can follow to soothe the beast within. I would not make any recommendations — too risky.

You, with your wisdom and commonsense and pain signals and madness, are the best instructor and guide. Take it easy,  stealth training, warming up lots, partial movements, low-exertion… eat right, rest, heal… Godspeed… Dave

My biceps are the most lagging bodypart. They respond best to certain types of movements, mainly cheat barbell curls and any heavy weight on the concentration curls. Are alternative types of curls better than the barbell curl for adding mass?  What do you think of the seated barbell curls?

The standing barbell curl beats them all for size and hardness and power. However, you need alternatives to avoid burning out. Seated dumbbell alternate curls, reverse curls, low dumbbell incline curls are top notch.

Be sure to achieve full range of motion in your movements. Seated bar curls are okay, but full ROM is not possible. Stick with any choices for at least 3-4 weeks to saturate yourself, varying rep ranges (12,10,8,6) to suit mood, physical feelings, and etc.

Train madly, but don’t overtrain. Pack in the protein… regularly.

Carry on… God’s speed… Dave

The  50s is a great span of time in mans’ life; enjoy and embrace them.

Weight training and muscle- and strength-building are wonderful endeavors and can reap more rewards than you expect; appreciate and develop them.

Genetics play a major role in one’s development. All you can do is apply yourself sensibly… enthusiastically… hopefully.

Expect a lot, but not too much. Train hard, eat right, be consistent and be positive. Don’t injure yourself, overtrain, doubt, fret or dismay. The muscle will come as you weave you’re way through your training schemes. You have, after all, access to our web page and the guidance of Brother Iron… you’re way ahead of the game (just joking, but not really).

Hold a body weight that is comfortable and not reaching toward lean. You need the extra ab-hiding bulk to provide strength and energy and muscle building nutrient-intake to encourage and fortify lean muscle growth. In time — after this winter season, or the next, or the next — you will feel ready for getting ripped and the changes in programing to achieve it.

By that time you’ll have grown enormously in character and personal understanding and patience and discipline and popular support and, possibly, shoulder mass.

Getting to lean too fast is muscle-costly and tiresome.

We try our best, by God…

Dave

I notice you do Smith Machine work often…especially pressing. I always thought Smith Machine weren’t good for shoulder work due to the static design. I’ve stayed away from them due to this. Wondering if I should give them a try. I do have some shoulder issues and do regular barbell presses.

You’re right. The stiff, unyielding action of the Smith Machine is no replacement for the real deal unless you can no longer do the real deal. That’s me, and I’m not alone. Thus, I have discovered the advantages of the racked and guided bar. I cheerfully modify the movement to engage a sufficient portion of the deltoid without threatening its already compromised health. I do them seated on a steep incline bench, alternating them with dumbbell incline presses thru the week.

Try ‘em… the timing might be right… don’t expect too much… we do what we can.

Have fun… Godspeed… Dave