Dave Draper’s Musclebuilding Q&A

Where do I get started on my training again after congestive heart failure and insertion of a pacemaker? My arteries are clear, blood pressure is good and now I have a better VO2. I’ve kept up an exercise program until getting sick; I’d like some advice into this phase. Who better to ask? You got me started in this iron thing and with your history (health wise), where do I go from here?

Since you can’t go backward (there ain’t no room left), it must be forward.

I’m getting a pacemaker soon, too, and I expect I’ll do what I always do: Go to the gym a little too soon and wander amid the equipment and pick out exercises like pieces of chocolate from a two-pound box. My favorites first and, not to be piggy, just nibble on the edges. Savor what I can and chomp on the gooey ones that taste good.

Partial movements on the machines, some guided pressing and pulling without stretching or compacting, lots of oxygenizing and gratitude between sets, always warming up.

I would not go to the gym floor until mid-day, when the body is up and running smoothly.

Though random in style, whatever you do will have meaning at the completion of your efforts; a direction and pathway will be initiated, courage and confidence established and the rebuilding begun.

I dare not be specific — I leave that up to the man in charge (you the man). Train for 30 to 45 to 60 minutes every other day (or so), depending on recovery and the stars.

Eat right, rest a ton and be nice to your dog… Godspeed… Dave

I long ago read Brother Iron, Sister Steel, and have been a fan of Dave’s writings ever since. I have always been a really skinny guy, weighing in at around 130 pounds. I have tried for many years to build muscles and I was flabbergasted when my doctor told me a year ago that I have an under-active thyroid. A friend from the gym recommended I read up on Dr. Mauro Pasquale’s Metabolic Diet plan. Is low carb, high fat the way for me, or do I need those carbs to get some more muscle?

Keep it simple. Go 40, 30, 30 in your food ratios, with protein your golden resource, and nutritious carbs and EFAs your silver and bronze.

The more we read, fuss, balance, wonder, doubt and seek the perfect walk, the more we stumble and mumble. We’re all different (my latest secret), as you have been reminded with notice of your faulty thyroid.

Red meat and milk products are great weight gainers and muscle and power builders.

Menu and training consistency is absolutely critical.

I’m not advertising here; I’m honestly advising. Without Bomber Blend I’d be struggling more than I do to maintain my weight and muscle repair. It’s the perfect food to add here and there at effective times to restore and replenish, energize and build.

Train hard, eat right, relax and rest a lot, be strong and be grateful and happy,

Go… Godspeed… Dave

Since January I have been trying to gain some weight. Last time I did this, when I got up to 240 lbs I felt a little bad, sluggish, old, but when I changed my diet and went back to supersets I shredded some major fat. I was leaner than I had ever been. So I’m back at it again; what do you think?

Why don’t you find an agreeable weight — 220 to 225 — and barrel along with enough mass to satisfy the size and hardness, energy, strength and appetite you like?

I’m stronger and more aggressive in the gym at 230, but smoother and more sluggish than at 220. At 215 I’m leaner, but less substantial in size and power. Thus, 220 serves me well.

From there, if I get the urge to drop weight or increase weight, it’s within reach. I give it a go until it becomes negative, and I return to the set-weight of 220.

Age and stresses make a difference. Stay in control.

Go… Godspeed… Dave

I know you are a great fan of supersets. I’m 60, been training for about a year, and have a elbow tendon issue (which is getting better, thanks to IOL forum). Would you mind giving me your best dumbbell superset combos? I’ve been training light avoiding biceps and triceps isolation stuff, but hope to get back on track with them soon.

You might want to investigate wrapping the elbows to mitigate pain during exercise movement and reduce pain and inflammation due to stress. This often requires practice, familiarity and wrapping specific region on and off during stressful exercises only. Works for me.

My favorite dumbbell movements for biceps include seated alternate curls, low incline (15-20 degree) to 45-degree incline curls, thumbs-up curls… sets of 6 to 10 reps.

Favorite dumbbell triceps moves include one-arm or two-arm overhead tri-extensions or lying tri-extensions. These take practice and finesse to target the muscles, while saving the elbows.

Always warm-up plenty, don’t hyper-extend the elbows in either contraction or extension.

Go for smooth, thoughtful action without pumping aggression… sets of 8 to 12 reps.

Superset any of the choices above to suit your ability and needs and desires. They all work. 2, 3 or 4 supersets X the prescribed reps; applying two supersets every four workouts, depending on recovery and the rest of your workout.

Of course, drink Bomber Blend for strength, health and pleasant dreams.

Godspeed… Dave

What do you think of my workout? Monday: 1-squat 2-bench press 3- deadlift 4-seated dumbell press 5-bent over row. 6 sets each (20-20-10-10-5-5); Thursday: 1-intense cardio (70 minutes) 2-pullover (4 sets of 20) 3-crunches (6 sets) 4-calves (6 sets) 5-forearm grip (6 sets with an heavy hand gripper). I’m 37, if that matters.

Preface:

1) we’re all different (personality, physical structure, chemistry, motivation, purpose) and respond to different training styles, or

2) everything works when we apply ourselves honestly.

Your training methodology, though interesting (20,20,10,10, 5,5) is not my style. I prefer four or five workouts a week with a broader mix of basics and an eye on hitting everything twice a week.

This allows for more musclebuilding finessing, allows room for a bad workout without a week before recovering it, is less likely to produce injury and allows room for training around an injury or overload. There’s more time to practice and learn exercise nuance, it’s less nasty and boring and static, more lovable and appealing and alive. It’s as intense, yet spread out more sensibly for hypertrophy and repair. I like 75 percent supersetting in a weight program and three days a week 20-minute cardio whenever.

I suspect you’re pleased with your workout. Great. When you get the urge to blast it from another direction, take the words I offer as friendly persuasion. It’s fun and not unwise to stretch our wings before the four winds.

I’m a Bomber… Dave

At 54, I find I can just cope with two intense 45-minute workouts a week. In fact, even with lots of good solid protein (tuna, salmon or sardines two times a day), as well as six-to-eight hours of sleep a night, I still sometimes feel bushed two days after my exercise night. What, if anything, am I doing wrong? Also, should I continually be trying to add to my poundages in all the exercises as I go along, using strict form, of course?

Try training less intensely four times a week — robust, yet more lovable workouts — tough, but not harsh — conditioning, without the max overload. This might be more sensible, valuable and open the door to some intense workouts in the future.

Once you become accustom to the new training style and input, a growing process in itself, you should begin a slow advance on the weight you handle. This can done with the old hit-and-miss technique for the fun and advantage of it.

Form and focus are imperative, but form is often compromised as we get older and injury and limitations rear their ugly heads — new grooves are invented to engage the muscles. Allow the body to move as a unit, a little thrust here and there where fair, and not in isolation. I’m not crazy about the word “strict.” Go with the flow.

There are the ups and downs and limitations common to all of us as the years pile up, but you should do fine.

Consider the value of nutrient-packed carbs and EFAs in your diet. EFAs are your essential fatty acids and nutrient-packed carbs are your living foods — the best of the fruits and vegetables and including nuts and legumes - vital energizers. You might be lacking in B-complex and creatine; I see no red meat…

Bomber Blend pre- and post-workouts and Super Spectrim for the past 30 years have helped, I do not doubt.

Keep a high protein anabolic environment and adopt volume training techniques to condition, detoxify and energize your body. Davedraper.com is full of accessible info about basic routines and basic nutrition — the best form.

If instinct and common sense don’t resolve the problem, might be time to visit a doctor for a check-up… some blood tests. As regular check-up is a real good idea for all of us from time to time.

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

On trying to do leg curls, the bench is too short or I’m too long. I can’t fit my shoulders thru the end of the bench. I overcame this by kneeling on my hands and knees hooking my heels on the end of the bench. No one can tell me if this is a good method to work the hamstrings or not. What do you think?

Call me a bonehead, but I cannot visualize your action.

Try this: Stand on one leg on a small block, hold onto an upright for stability and curl the free leg — full extension and full contraction — with a light weight strapped to the ankle. Alternate legs for 3 or 4 sets of 15 reps twice a week.

Walk some hilly grades with focus on glutes and hams.

Neighborhood stair climbing, slowly and deliberately (as if weight exercising), is also effective for overall thigh building, as well as for heart action.

Stay strong and vital… Go… God’s Might… DD

I was wondering if you have any ideas as to why dips have recently been causing middle upper back pain. I can dip with a 45-lb plate fairly comfortably. The other day I was warming up with bodyweight and I felt a sharp pain in my upper back. I know I should see a doctor, but the last couple of doctors I went to for other issues basically told me to stop lifting heavy since yadda yadda blah blah. Why is it that so many doctors whom we go to for our health are overweight?

You’re groaning as we all do from time to time when the muscles and bones and attachments and our training practices are at odds with each other.

Doctors don’t always have specific answers, except the old, ho-hum stand by, rest. Why most are out of shape is another story — busy, stress, wrong eating habits established years ago, personally irresponsible and probably hate it.

As for us, we must plod on. Warm up always, train sensibly, focus intently, and expect injuries if you insist on training heavy and blasting it.

Then it comes down to risk, working near danger zones, working around pain, modifying exercises and their grooves and improvising workouts and exercises to accommodate injuries. Break out the straps and wraps and anti-inflammatory over-the-counter meds. Sometimes ice.

Do your dips without weight, slow down the reps, lean forward, put your feet upon a box or reduce the range of motion.

Or eliminate dips entirely for the time being. They might be the main antagonist for some reason or another. It’s the same with all problem areas and movements — focus and redefine the groove to satisfy pain and injury needs. Move on with caution and gratitude.

Go… Godspeed… Dave

For a few weeks now I have done the following: machine bench presses, 1 set, 8-10 reps, followed immediately by bentover barbell rows, 1 set, 8-10 reps, followed immediately by seated pec flys, 1 set, 8-10 reps, followed by seated lat pulldowns, 1 set, 8-10 reps. I do this circuit 4 times. Great results. I want to add another exercise for back and chest. So, do you think I continue with the type of alternating back/chest series, or do all the chest work first, then do all the back work?

Good for you. I see creativity and wonder in your training.

Try three separate supersets of chest and back, rather than a six-set circuit.

For example:

Bench press supersetted with widegrip pulldown (4 sets x 8 -10 reps)

Dumbbell incline supersetted stiffarm dumbbell pullover (4 sets x 8 - 10 reps)

Barbell row supersetted with light flys (4 sets x 8 - 10 reps)

A six-set circuit is a bit dizzy and too long to be an efficacious musclebuilder. Single sets will work, but since you are multi-setting with success it might be wise to continue the methodology — and since you might miss the ongoing push.

The truth is in the performance of the exercises — the focused exertion applied by the one welding the iron.

Go… Godspeed… Dave

At 235 pounds, I have the size I want. How much cardio can I do without too much loss of muscle mass?

Like all our training, aerobic input is personal: Work up to four 20-minute cardio sessions a week at moderate engagement and note your response.

This is healthy and within the practical and productive range. There’s no rush.

Once you’ve adapted and are familiar with the characteristics of cardio training, you can modify the input to suit your needs: more frequency, longer sessions or higher or lower input per session.

Try 12- to 15-minute High Intensity Interval Training, or HIIT, for musclebuilding-suitable workouts.

Eat right, be consistent, Godspeed… Dave

I’ve had two discectomies done on my L5-S1, and my latest MRI says L5-S1 is herniated again, along with L4-5. I am addicted to pumping iron, and have not been able to do it for over a year and a half. Also, if I can’t row, what do you suggest? I do have a lat machine and a reverse hyper machine.

I’m just one of the mortals pushing his own limits. Time to renew our thinking, I suspect,  train with commonsense, and pay closer and wiser attention to muscle exertion and stimulation through more isolated movements, less weight and more-focused reps.

In other words, readjust and relearn, have the courage and brains to accept new realities; don’t further endanger your system.

You just might be surprised and gratified how much training joy and satisfaction and productivity there is in the wisely modified training approach. I was.

About the rowing, I’m reluctant to say. Pulldowns are ok, and one-arm rows while leaning for support, if you go moderately light and thoughtfully (remember word rupture when you get rambunctious).

Start looking into physical therapy and hip-mobility moves. Always warm up… well. Use back-support benches, but don’t think they are the answer to relieving stress on vulnerable regions.

Ask your doc about the value of an inversion bench for treatment. Repair might be an option.

God’s strength… Dave

A friend of mine went to a chiropractic association meeting last weekend in conjunction with the Arnold Classic. Lou Ferrigno was a surprise guest speaker; he mentioned he had had both knees replaced and possibly needs a hip replacement. I have heard about more and more ex-athletes having similar stories to tell at a relatively young age. I thought the topic of severe joint issues such as these and how heavy weightlifting and/or steroid use over long periods of time may or may not influence these issues could be a good topic for one of your Bomber Blasts.

Thanks for the suggestion. My answers would only be guesses after referencing my years in the musclebuilding world. Real research and stats are not my thing.

Every hardworking pro takes a beating from his or her intense overload to achieve championship ranking — fighters and football players at the top (more accurately, bottom) of the heap.

Mix squats, deadlifts and overhead presses with adrenalin and boundless determination, and you have big muscle and big trouble.

Musclebuilding is wonderfully healthy until we lose commonsense. Ego and pride and insecurity and stupidity take us down.

As to addressing the affect of steroids on joint health, I don’t know enough to be relevant.

Train hard, eat right, be happy… Dave

What workout routines do you suggest for someone working out in the home with no weights?

The best routines are improvised by the purposeful trainee according to time and place, strength, condition and aptitude and, last and most important, desire. You’ve gotta want it, and you’ve gotta be persistent.

You have crunches, leg raises and high-step running in place; there are push-ups and dips between chairs, and their variations (feet raised, arms close together or wide apart) for core, shoulders, chest and triceps.

Push-ups with body inverted and feet against wall for support… strongman movement.

Chin-ups are superior for bis and back, if an overhead bar is rigged.

Lunges and single-leg squats will develop healthy and functioning hips and thighs. Throw in calf raises off a block between sets to complete the structure development.

You’ll be surprised when you invent your own freehand exercises; there’s dynamic tension and isometric exercise.

These exercises need to be practiced, understood, developed and then arranged in an order that suits the trainee. Three sets of each of max-reps is a practical goal.

Trial routines are profitable and will teach you and strengthen you and lead you to a variety of workable workouts. Don’t doubt their value. They work for everyone and most champs relied on them at one time or another — sooner and later.

Go forward… Godspeed… Dave

When did you face the “aging” realizations you’ve been writing about? I’m one of those diehards who can’t or refuse to get the hint. Also, your last couple of newsletters have included more exercise suggestions than usual. Is that in response to that one guy who complained, saying he wanted more workout tips? I’d have sent him shopping for a muscle mag off the rack.

I’ve observed the incremental aging process for a hundred years and it’s been most aggressive in the last two years. I write about the process from my point of view to help IronOnline readers (mostly no spring chickens, either) who identify with me, and me with them.

I cannot pretend I’m bombing it like a young bomber. I hope to teach, encourage and prepare them for the days and workouts ahead. And, too, I know the subject matter (the aches and pain and the pursuit of training); it’s fresh and, thankfully, something to write about.

Gotta throw in exercises and plans and hopes and aspirations for the faithful IOLers who are not yet arthritic. Keeps me young.

Sprouts and yogurt and Godspeed… Draper

Does the Top Squat have the same kind of neck comfort as the Manta Ray?

I have used the Manta Ray and recognize its attributes. However, for my structure it alters the true squat movement, perching the bar too high on the back presenting bar-instability and a high center of gravity, which misplaces the load (resistance) on the thighs and lower back.

With the Top Squat, the dense polyurethane eliminates the acute pressure of the narrow bar and allows the lifter to position the bar where he finds it most advantageous and desirable.

Very comfortable… I love it.

Do the handles on the Top Squat dig or push down on to the shoulders like the Safety Squat bar?

I felt trapped in the Safety Squat Bar; that one didn’t work for me, which is why I designed mine. I was simply looking for a way to bring the hands forward, and the Top Squat does that perfectly.

Does the Top squat sit still on the upper back? Or do you have to move the handles up and down as you lower and rise while performing the squats?

The handles can remain fixed in one position, though there is great advantage in raising and lowering the handles as you squat to locate the bar in the most perfect position across the back for comfort or muscle action or balance.

The Top Squat takes very few sets and reps, plus some fun-focus to get to know and understand and exploit.

Built like a bridge to handle heavy, heavy weight. Your shoulders and neck will be relieved, your thighs most grateful.

Go… Godspeed… Dave