Dave Draper’s Musclebuilding Q&A

A couple of months ago I was in downtown Newark and when I walked past the YMCA, I thought about Dave. Yes, it is still there!

Fifty years ago… I was 20, smooth, 230, 19″ arms, and a Harley Davidson FLH roared at the twist of my wrist. I parked it on gravel behind a chain link fence at the Elizabeth Y and cruised into the 2×4 weight room to become familiar with my very first Olympic bar.

Today, I just returned from the Dominican Hospital in Santa Cruz after the replacement of an old and depleted pacemaker — in at 7, out by noon. Yes!

God loves us… Dave

Along the lines of eating  every three hours, does snacking on foods such as cheese sticks and granola bars or nuts factor into that, or should I eat full meals every three hours?

For me, these are not always full meals (two or three meals are good), but more substantial than you suggest– more like four ounces of cottage cheese and a 3.5 ounce can of tuna or cottage cheese with fruit and nuts, a glass of milk with a scoop of protein  or four ounces of chicken, some raw vegetables — cherry tomatoes and leaf spinach and small protein shake, or maybe a hamburger patty and cottage cheese, raw veg and milk.

You’re seeking musclebuilding protein, quality fats and nutritious carb foods for energy and bulk.

See ya… DD

I’ve noticed over the years that a lot of  big-name bodybuilders tend to shrink and dwindle away with age. Is there hope for this 51-year-old ironhead?

We’re all different, no big news there. Body chemistry, motivations, lifestyles…

It’s hard work to keep the body going strong… I succumbed to a variety of physical failings in my mid-60s (heart complications, dismal bypass, lamenectomy, neuropathy, cancer and company). Until then I was a brute.

45 to 64 were some of my best and favorite training years. Do not fret. Be hopeful and sensible.

Some people wisely cut back on their training with age and are content with staying healthy and in condition. Some jam, some let go, some blow it.

Who knows when the hammer will drop, how heavily, or not.

dave

In Brother Iron you wrote about spending time with Reg Park…would love to hear about your training sessions with him…did you guys use the same training methods?

Reg was a man to be respected, admired and loved. He was an adult, strong-willed, a rock. I never quite grew up on time. There was 15 years between us — when I was 25, he was 40. Big difference in age and training needs and approaches. He trained heavy and hard, not so much supersetting as I did.

Great husband and dad with a great wife and kids. A good friend, self-assured without arrogance, a most commendable marriage of qualities.

Reg born on June 7, 1928, in England, and he died, as most of us remember, in November of 2007. What most people don’t know is that his father owned a gym and a barbell company.

We press on, by God… Dave

Happy 70th, Dave! I also have a question: Is there anything a person over 60 can do to stop the skin from getting thinner? Like drinking more water or eating more protein? I noticed my skin is not as tight as it was when I was in my 30s and 40s. Is that normal?

Yup… a B-70… 80 should be a regular riot. Looking old age in the eye ain’t easy, making friends is iffy.

We all age differently and at differing paces. I really haven’t heard of any special ingredients or dos-and-don’ts beyond personal care, healthy exercise, a good muscle-building diet that you’re already aware of, basic vitamin/mineral supplementation, sound rest.

I’d add fish oil to your diet for skin and heart function… lotsa water is good for many healthy reasons.

In case  this is your next question, yes, I’ve been on Super Spectrim VM for near 40 years.

Beware — Smoking and booze and chasing women will kill ya — Be wise.

Lets face it, kid, the first wrinkle is the deepest. God bless you in your pursuit of muscle and might, joy and equilibrium.

Godspeed… dd

My girlfriend thinks she’s a little overweight at only 125, but wants to slim down in her waist, butt and thighs… it would be great if you could send some advice my way or refer me to an already existing plan to help her out. also, she thinks that NOT eating is going to help her… maybe hearing from a credible source that nuitrition is a necessity and could help her lose weight would change her mind on her plan.

Losing weight for a gal who is only slightly overweight is all so simple, but takes a lot of time and articulation to outline. Summed up, it requires consistent exercise, right eating and devotion. Those who have difficulty with discipline and patience and motivation fall to the wayside, and the wayside is crowded — piled high.

Your girlfriend needs to know that starvation diets are truly harmful, cause muscle loss, hormonal dysfunction, low resistance, diminished energy, unclear thinking, depression and irritability to say the least; the weight-loss is temporary and soon the starvation process is dangerously repeated. One must eat right always — high protein foods (poultry, fish, eggs, red meat, milk products)  carbs high in nutrients (fresh vegetables and some fruit, maybe small portions of oats, beans and nuts). Eat often, but not a lot at a sitting. No sugar and no junk and no smokes and lots of water. These are rules to live by.

Exercise daily. This should include 20 to 30 minutes aerobic exercise (walking or jogging is the best, treadmill and stationary bike work — shorter High Intensity Interval Training, AKA — HIIT, is best method to apply). To build desirable and attractive, injury resistant, functional and life-sustaining muscle, people need to exercise with weights and resistance equipment. It’s fun, easy to learn and most rewarding. It adds vitality and vigor to the body and mind, teaches you who you are, builds character and fat-burning, shapely muscle.

Train the whole body with a small handful of fulfilling exercises (pick four from my favorite variety-pac, sets and reps: dumbbell incline presses, stiffarm dumbbell pullovers, seated lat row, widegrip pull downs, machine dips, barbell curls and full squats). Rotate workouts every 4 to 6 weeks. The tummy, butt and waist line will respond much better to form change when the whole body is working and building muscle. Very soon the gym and working out will become a familiar and respected tool… a dance, a love affair.

It takes time, but what’s the rush? Exercise is a wonderful diversion when you’re young and able. It’s a hellish chore when you’re old, fat and broken down.

Stop here! Don’t you get it?

Reread the last thought or two. Please. Don’t wait till it’s too late. Think I’m being harsh or overly dramatic? Look around you. Do you want to look like the mobs of desperate, sallow-eyed, enervated people walking the streets, malls and airports in every neighborhood across the globe?

Be thankful you are not and choose not to be, that you are in control, know what to do, and enjoy doing it. Be thankful, pretty lady. You’re safe. Exercise, eat right and look, feel and be sharp.

Gotta go, kids. Be strong and God’s speed… Dave Draper

I have tendinitis in both elbows and can’t bench heavy. As a result of the tendinitis, my arms are lagging behind the rest of my body. How can I correct this?

A few suggestions:

• Don’t bench… Go to dumbbells. This bench limitation should not affect your arm growth.
• Wrap the elbows (on-off set-by-set) when doing tri extensions and other tri-direct work.
• Try working forearms regularly as part of your arm routine — don’t ask why and expect an answer beyond “it helps.”
• Reverse curls, thumbs-up curls, wrist curls add ammo to your arm arsenal.
• Try biceps, triceps supersetting: Standing barbell curl and lying triceps extension//seated dumbbell alternates and seated overhead triceps extension with barbell//low-incline dumbbell curl and machine dips or pulley pushdowns
• Train hard, mixing weight between moderate to heavy and moderate to light-moderate.
• Don’t hurry, stay focused, be precise, keep moving.
• Work arms up to twice a week.

Pack in the protein and have pre- and post-workout feedings for growth and energy.

Be strong and God’s speed… Dave

 I’m 50 pounds overweight and haven’t worked out since college. I’m ready to get started — do you think I should buy some gym equipment or is a gym membership better for me? I’m 45.

You’re a candidate for a gym membership. You might look for a short-term membership (three months) and hire a personal trainer who is savvy and willing to get you started with the basics in three workout sessions. A handful of exercises plus sufficient cardio will do the trick. Arrange to see him or her once a month for a workout upgrade and some guidance. This is comfortable and allows you — better yet, requires you — to teach yourself by careful training attention and practice. PTs can become companions (not good) or slow-moving crutches.

In three months you can determine if a gym works or a home gym is preferred.

I wrote a book called Your Body Revival that is straight talk to the overweight written in the style of the newsletter and will serve you well… nutrition and diet, training tips and hints, smart routines for home training and gym training, how to choose a gym, gym behavior for newbies and motivation and much more.

See our e-store… there are specials on slightly scuffed copies of Revival and Brother Iron Sister Steel. I think they’ll cause the effect you’re looking for.

Hesitate no longer.

I’m 23 and have always been skinny. My friend took me to the gym recently and I enjoy it and already see some muscle I didn’t have before. I bought a couple of bodybuilding magazines and am learning a lot. Some of the guys at the gym are using steroids to a limited degree. Can you talk about that a little?

Very pleased to see you’ve been drawn to lift weights and build muscle and might. The great rewards from the task of moving iron are not limited to muscle shape and size and strength. There’s health of the body, mind and soul, the growth of character — discipline, patience, commitment and perseverance — and the unbelievable journey along the way.

Observation tells me those who achieve muscle and might by the assistance of drugs gain the fringe benefits of cosmetics alone — sometimes missing the courage or heart or sacrifice — only to lose them when they cease the crooked habit. While you’re young, learn and grow the right and real way or I suspect you’ll regret the lost time.

Hook up with the forum on davedraper.com for authentic training advice, tips and hints. Much of the info in the magazines is exaggerated and may be presented to sell stuff and make money. Be aware.

This is simple stuff, but tough work.

Most of all, be consistent, be confident, train hard, eat right and enjoy your workouts…

God’s Might… Dave

I’m 60 and just started getting migraines. At first I thought it had to do with workouts, so I quit training, but the migraines continued, so I’m back to training a little. Not sure what to do. Hurts like hell!

I suffered weekly migraines (?) from pre-four childhood till my early 20s. One day a week was lost to a lonely dark room with ice on my head and thrashing around in bed. They were battles I cannot explain or try to explain to anyone. I understand.

Thanks for reading and writing, and continue to pick up the pieces and put them back together again.

God’s Strength… Dave

I had shoulder surgery two months ago, and now have lost some feeling in my arm.  I used to train a lot, but now I use the elliptical and stationary bike. Do you have any suggestions for me?

I’m sorry for your predicament, and can only suggest you continue to train with the abilities at hand.

You are your best therapist at this point and will progress according to your focused and thoughtful, hopeful and courageous input. Persist. Things might improve (neural pathways regaining degrees of health) with time and exercise, action and healing and positive attitude. Be inventive and creative and daring in your self-determined exercise approaches.

Eat right always. The elliptical and the bike provide plenty of aerobic activity. You’re weight should be in control.

I have some short-circuitry in my hams and calves… working as I suggest is the best I can do. I wonder about the benefits of massage…

We fight the good fight, hope and pray… Godspeed… dave

I’ve heard about off-season & in-season training before, but I’m quite confused. What do they mean? How many seasons are there in bodybuilding? How long is one off-season & one in-season?  And how should one train during these seasons?

Off and on (or in) season refers to a competitive trainee’s schedule. Events — athletic or bodybuilding — are held at a certain time of year, the in-season, and training in recuperation of theses events is called the off-season. Preparation for upcoming competitions is a mix of both.

To the everyday trainee, the in season is that warm and sunny time of year when one hits the beach or wears body-revealing clothing — shorts, tank tops — and plans to be in his or her best shape.

Generally, one often adds weight, bulks up, during the off-season to gain muscle mass and power and a release from strict training. Conversely, one drops excess body weight to be lean and mean for the summer’s eyes, the in-season.

Stay strong, train hard, God’s speed… Dave

I am a 40-year-old truck driver, 6ft2, weight is 304. I’m out of shape big time. I want to get started on a program. Do I need to start with standard exercises or start with smaller weight? My lower back is hurting from sitting all the time.

This is no news to you, but you need to drop weight as you apply yourself to the basic, simple and most effective exercises. Start light in weight used, but put in the sets and repetitions to provide adequate muscle exertion. Aerobic exercise (deliberate walking, stationary bike, rowing machine) should be done daily for 20 minutes.

You might need to dare yourself to go to the gym of your choice just to look around… like going to a shop to buy a jacket or a holiday turkey or a car. Fear not (I know, easily said) cuz most people in the gym are not unlike you — rather new, wondering and in need of physical conditioning.

Ask permission to hop on a stationary bike for five minutes. The activity diverts self-consciousness to effort and performance, and a hint of endorphins or adrenaline or pure confidence charges the system and you painlessly, shamelessly transform into one of the committed trainees. Works!

In the truck, if you’re away from home, you might consider a kettlebell. Very handy tool, those.

I believe the best book for you to read as a beginner seeking advanced status is Brother Iron Sister Steel.  See your library, Amazon.com or our online store. I wrote this to get people like you where you want to go with no wasted words; just motivation, inspiration and the plain facts in exercise, nutrition and savvy.

With the basic training and regular activity and weight loss, your lower back will repair, strengthen and be ready for simple and more direct exercise — good mornings, deadlifts, hyperextensions.

Do you get our free weekly newsletter for encouragement and training information? Easy to subscribe, see above.

God’s speed… Dave

I’m scheduled for heart surgery Friday. By now I have been through all of the woes is mes etc. I am ready to put this bear to bed. My only concern is to still have the ability to push that stuff we call iron. I did not realize how much I would miss pumping and exercising in my gym. My doctor says nothing when I tell him, but his expression says it all. I’m praying and asking for your prayers as well.

At this point I’d be, as you, praying a lot and imagining a recovery experience that was interesting and exciting and hopeful. I learned so much every day about so many areas of life as I recovered from congestive heart failure 30 years ago. Recovery is ongoing, as is training, and progress is daily. I never anticipated what it would be like or assessed my possibilities or limitations; I simply entered the process and followed the doctor’s orders with modifications of my own based on commonsense, intuition and madness. It took long, as I look back, but was not long in the process cuz it was taking place with adventure and consistency.

God never left my side, I knew that, and my restoration was sure. I read the Bible to learn and be before God every night and have since those whacky days began  in 1982. Jesus saves, heals, loves and has compassion and mercy on us, his creation.

In less than a week you’ll be reviewing the difficult days you now have ahead. You’ll smile and be lifted high with appreciation and thankfulness. The rest is life, day by day, with all the battles before you mere skirmishes by comparison to your memory of Friday.

The first thing they’ll have you do is the stationary bike… get that valve in action.

Next phase, huge and ripped.

God’s strength and love…. Dave

Is there a sure way to maintain muscle while losing bodyfat? I’m entering my first bodybuilding competition, I don’t use steroids and I’m an ectomorph. It took me a long time to add my muscle so I want to make sure I maintain my gains.

It is best to have trained for years to assure sound muscle mass, density and integrity, and to have diminished large amounts of excess body fat before training down for competition. Getting lean for competition always costs muscle tissue.

Stay high in protein, don’t starve and take your time. Drop a pound a week and see how you feel and look. You don’t want to *need to* lose more than 5% of your bodyweight to achieve decent competition-muscularity.

This is a large and complex matter, and peculiar to each individual.. Training for competition thwarts musclebuilding progress. One interferes with and sacrifices sound muscular gains in one’s attempts to gain muscle definition. Like trying to cross the continent, but regularly taking side trips along the way to sight-see. You never accomplish the major goal.

Get huge… God’s speed…Dave

My work schedule has changed and I now have to train at noon when the gym is packed with people who don’t know how to train and my training partner can’t join me. I’m floundering, this isn’t going well. Do you have any suggestions on how to get a new training partner?

Stay focused, don’t scowl or glare, keep moving and have contingency workout plans if you’re unable to move according to routine. Beats rage or anger, which is stress — catabolic. Hard, I know. Practice patience and understanding.

I had great training partners in the past (life and times were different), but would not consider it today. Don’t want to be responsible to another personality or wait for him to arrive when I’m itching to go.

Happily, I get to train when it is least crowded. Trained at 6am for 20 years… now early afternoon is perfect.

God’s speed… dd

At 60, I’m working through a bad shoulder and increasing weights slow as it goes. How I can strengthen muscles around the cuff? Should I work around the back of the shoulder?  I hate using light weights but I must find patience.

You almost have to have the injury, particularly injury of the shoulder, to determine how to rehabilitate it and proceed to put the repair into action. The shoulder is in the middle of everything, pushing, pulling, squatting, loading and unloading and scratching your back.

Rest, which we hate, works. The favorite basics using light weights with precise form and major focus work. The bench press is not a good idea. In fact, it’s a bad idea. I recommend dumbbells.

One day soon you might consider voluntarily ending your love affair with heavy weights (they are so demanding and troublesome and fickle), and falling in love with weights of moderate poundages. You are likely to enjoy training more, improve your muscle and maintain your strength and extend your healthy workout life. Alas, might take one or two more injuries or one long-lasting ripper to convince you.

There are one-arm lateral raises you might want to investigate for repair and growth. Stabilize yourself with one hand grasping a rack and with the free hand gripping a light weight perform lateral raises in a variety of directions with a variety of grooves. Discover what works by what feels good and right. Lots of focus, a little thrust, lean this way and that, very light at first and proceed with honorable caution. Work in the 8,10,12 rep range.

Courage and wisdom and God’s strength… Dave The Chopper

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Here is my dilemma: I am 56 and carrying about 40 lbs of fat.  Being a big strong guy I have never found it a real issue, but I would love to know what being in real shape is like and enter into this phase of life with vigorous health in which to enjoy the fruits of my labor.

Big-and-strong is fun. You’re going to hate losing weight and the strength and energy that goes with it. Then there are the diet changes and all those sets and reps. You’ll need to change your training approach and attitude to allow for these trade-offs. Some links to review, though you heard it all before.

• General nutrition
• Underlying theme
• I love super sets

I would decide on dropping 20 pounds by summer and go on a four-day-a-week (twice a week per muscle) program in which weight handled was not the issue –  accentuate exertion, pace and focus for 3 to 4 sets of 6 to 12 to 15 reps.

Be loose and creative in routine, but tight in performance. You’re 56. Time for finesse, instinct, iron rock ‘n roll to drive you on.

It takes courage, a bit of trust, hope and faith, a few practice sessions (they’re all practice sessions) and what some call foolhardiness. Get some sun.

dd