Dave Draper’s Musclebuilding Q&A

I’m having trouble getting my heavier dumbbells overhead for incline pressing. Basically what I need is an apparatus for storing the dumbbells in position at the right height to start the exercise. Are you aware of any such training support apparatus being available?

There are ways and techniques to thrust the dumbbells in place with the hips and good timing. This is something one learns in a tough gym setting. Takes practice and strength in grip, arms and back, all of which you are trying to build. And this — cleaning dumbbell into position for pressing– is one of the direct building processes.

I’ve seen such racks at gym conventions and they are heavy duty, for 100- to 175-pound range. One with handyman attributes and resourcefulness, wood, hammer and nails might be able improvise something in one’s garage. Where there’s a will there’s a way.

Another option, and probably what you’re after: power hooks.

Heft and heave… Dave

I was wondering what time of day is best to take carbohydrates? Should they be taken during the earlier part of the day or should they be evenly spread throughout the entire day?

We’re all different and need to be sensitive to our own needs and response to exercise and fuel and tissue-building ingredients.

I’m not a big consumer of carbs (40, 30, 30 ratio) so I spread them throughout the day. We need them for all energy expenditures — chores to heavy workouts.

Complex carbs (rolled or steel-cut oats, for example) don’t convert to energy immediately, and store briefly in the bloodstream for available energy before converting to fat stores (future energy). High-glycemic carbs (some fruits and all sugary foods) are converted quickly and expended quickly (now energy), and if not expended, begin the conversion to fat.

To be specific, how you regulate your carb intake depends on you and your goals.

Overweight? Generally lower intake of low-value high-glycemics, take the majority of your carbs earlier in the day, and/or center them around your training for exercise energy and energy for muscle repair.

It’s always best to combine carbs with protein and fats for steady insulin regulation; carb-only meals tend to spike the insulin.

If you’re active, in condition and train regularly, and not an over-the-top consumer of carbs, a regular intake works well. It’s always wise to surround your workouts with sufficient protein and carbs.

For all purposes train hard, maintain high protein, quality carbs and EFAs, drink water, be consistent and smile. Eat clean, not mean — don’t get freaked out about exact time and place. Leave that madness for the pre-contest pros.

Godspeed… Dave

What supplement do you recommend for elbow joint and for shoulder pain? Should it be fish oil or a combination of fish oil and a glucosamine supplement?

You’re on the right track. Stay with the fish oil and check out this link to Body Ammo’s Joint Connection supplement, a superior combination of glucosamine, chondroitin and MSM.

I wrap the elbow — on and off, set by set, for years — with some degree of success with certain movements.

Sometimes Aleve or Tylenol X or Advil are tossed in the mix during the winter months. Sensible exercise change-up helps avert joint overload without diminishing muscle load.

Hang tough, that’s what we do.

dd

Do I really have to rest for a week every month? I have problems just taking a whole day off and doing nothing.

Me, too.

You don’t want to day time off on purpose because you never know when you’ll be forced to layoff — injury, illness, circumstances.

Plus there’s the sanity factor.

Take a long four-day weekend and hit the rest of the week with mild aerobics, and enjoy the gym with an attitude of play, trial and discovery for an hour one or two of the days.

What can you lose… lots to gain…

Carry on… God’s strength… Dave

I am hearing to train no more than 3 days a week at most for the natural and hard gainers, even once every 4 days or so if you listen to the HIT people. Is it OK to train every day on split routines if you love it, without hampering your progress?

HIT training is for special cases. I’ll pass, thanks.

I trained and grew and gained through my 40s hitting it hard five days a week.

Don’t forget, I owned a gym at the time and was some version of a pro. After 55 I trained four days a week doing my best to gain, retain, maintain and stay sane. It worked, except for the sanity part.

After 63 I dropped to three days and I find any more is a negative — now 66. Despite health problems (heart bypass, pace maker and stenosis and impending lamenectomy, I’m still hanging in there.

With sensible modifications you can train most days of the week. Good friend Bill Pearl trains six days a week at 77 and loves it.

Go… Godspeed… DD

Recently a bodybuilding friend recommended training only every other day using the same order I have been, but consisting of one set of 10 reps with a light weight and one set to failure with a heavy weight. Walking on a treadmill would be done every other day at a brisk pace for 15 minutes. What do you think of this advice?

The aerobic advice is okay, but if you’re conditioned for it, High Intensity Interval Training or HIIT is smarter. Perhaps do your cardio on non-lifting days, using a more aggressive interval training philosophy.

The exercise info is less productive for health, function, fun or realistic muscle growth and shaping and toning. Though every other day is smart, you need to arrange your exercise routine to engage the body more totally and commonsensically.

My recent most newsletters (past months) have given brief routines that explain my training these days (post-62). Routines are found at the ends of the columns in the webpage; snoop around, always something to learn.

A quick look at my current philosophy — training methodology:  Summer of 2008

Pick 6 basic movements for the each day of three alternate days a week, your choice (3 or 4 sets x 8 to 12 reps).

HIIT training on treadmill will cover a lot of leg health and strength — include uphill position for butt and hams and calves.

Example:

Day one: See last week’s newsletter,  Mister Robert Jones Will Not Go Away

Day two and three: No Rest for Iron-Hoisting Musclehead

I’ve started German volume training; I hit the bench for 10 sets of 10 reps before blowing up my back with another 10 sets of bentover rows. The pump is incredible — literally lasts for days. What do you think? In the end, my training partner and I just love to pump iron.

Well, you’re not lacking in enthusiasm or drive. Because of that, and because you’re bright, whatever you’re doing now is good.

We go through all sorts of training schemes searching for the best techniques and methodology. They all work — the good and bad — in that they keep us interested and attentive and involved. They teach us.

Dump the bad, keep the good and glean through it regularly to to invent and improvise systems to suit you, satisfy you. We’re all different.

The secret is to be consistent, go with the flow and never give up.

Go… Godspeed… Dave

At age 20, I have increased my cardio and have started to get leaner.  Problem is this: I’m losing some size and energy.

When you start to lose muscle size and energy,  it’s time to modify your routine and your mindset.

I endorse training to build muscle while accepting the level of bodyfat that serves to strengthen and energize your system. The fat will go with time… slow but sure.

Try High Intensity Interval Training (HIIT) cardio, supersets, eat smart always… You’re young and fit, learning and growing.

Go… Dave