Dave Draper’s Musclebuilding Q&A

I’m 23 years old and have been lifting for 6 years and I love it. But honestly, I’m a bit confused, I need advice. I’m 6′1″ 200 lbs (lean), and I cannot gain quality mass. I know I should train heavy and basic, but should I not focus on weight and instead decrease my rest periods to 30-45 seconds, or should I focus more on increasing my weights every set therefore resting a bit longer? Or maybe I should do 2-3 heavy sets followed by 2 drop sets or rest-pause sets? What about partial reps, are those any good?

Next my diet. First two meals: six egg whites, oatmeal with fruit (banana, blueberries), a scoop of protein, flaxseed oil and some almonds…then a shake usually before and after workout…then ground turkey with brown rice with olive oil and onions or green peppers…then I try to have a shake or something before bed. Should I add something or take something out? Supplements: protein, glutamine, creatine, flaxseed oil, bcaa’s, and now that the summer’s coming I was thinking of adding L-carnitine, CLA, L-tyrosine to lean out a little more.

Your zeal is there, and your schedule is good for now (till you get the urge and need to alter it) and your diet is close.

Diet:
I’d add lean red meat for aggressive muscle growth, throw in tuna and cottage cheese for your second meal, and add some cut fresh salad vegetables. Stay light on the starchy carbs (as an example, have a salad instead of rice).

Supplements:
I like the protein powder, which I consider a food, the L-Glutamine, creatine, branch chain aminos and EFAs. Skip the special nutritional additions (L-carnitine, CLA, L-tyrosine) and pick up a scuffed copy of “Brother Iron Sister Steel” with the dollars you save. Everything in the way of tips, hints, routines, nutrition and motivation I know to answer questions and keep you going… straight talk — fun reading.

Workout:
Train intensely with a range of reps from 6 to 10-12. Superset 70% of the routine; skip drop sets and partial reps. Train with a pace that suits your nature plus your muscle building goals. Rely on instincts here, what pleases you inside.

Squats, deadlifts and bentover barbell rows and standing barbell curls are important for you… prepare yourself with sound workouts in these and go for singles in squat and deads once a month or so.

Thanks for tuning in.

God’s speed…. Dave