Dave Draper’s Musclebuilding Q&A

I was wondering what you thought about eating oatmeal for breakfast? It seems to be a good source of complex carbs and has some protein in it as well. I had been eating egg whites and a banana for breakfast, but the oatmeal gave me so much more energy. What are your thoughts?

If you’re a musclebuilder and putting a demand on your system, I suggest you add some protein. I just broke three eggs into a glass, dribbled milk on top and drank it down (Mugsy the cat got one of the yolks… loves ‘em and they’re good for him). I then had bran and some nuts.

Laree adds raw oats to her cottage cheese, flax peanut butter, Bomber Blend breakfast concoction (don’t ask) and says it keeps her full until mid-afternoon, so maybe the two of yu are onto something.

I’m covered when it comes to breakfast and quick meals cuz I have Bomber Blend on the shelf — the best. Two scoops in reduced-fat milk starts my day everyday. I rest easy, I blast hard.

You’re doing a good job… you are attentive and sensible and consistent.

Godspeed… Merry Christmas… 2009, here we come… Dave

My question is about training back and chest in the morning AND night on the same day? Maybe before I leave for work in the morning go to the fitness center and do 3 sets of just some benches and some pulldowns, 8-10 reps each. Have a shake and go to work. Then in the evening do my regular routine. Is this overkill? Honestly, my strength goals (beyond my squats) involve these two exercises, and I really want to jack up my accomplishments.

If it makes you feel good for the day, try it… a little stimulation… maybe occasionally, rather than regularly.

The experience might lead to another training MO or alternate schedule or back to training as usual, discovering you’re interfering with your evening push — the main event.

If you’re thinking of of Jacking Up your accomplishments… calm the beast… you’ll burn out, fret more, enjoy less.

What’s the rush? You never get there, you are there.

Godspeed, dd

I am a huge fan and am now reading Your Body Revival. I’ve been lifting off and on since age 10.  I’m 37 now and weigh 300 lbs. My bodyfat varies between 26-30%. I dream about getting below 15%. I was surprised by the level of dairy and eggs used in your sample menu in the book. Have you changed your diet any with regards to your milk and egg intake since Your Body Revival was written?

Thanks for reading and writing.

My menu has the same ingredients, only I eat less; I’m older, lighter, more moderate training, not fantasizing about packing on muscle.

Even after the bypass18 months ago, no change was suggested. My cholesterol and triglycerides are okay.

We’re all different — chemistry, weak links, strengths.

Juggling your menu to suit your training, your goals, your health and your lifestyle and disciplines takes time and patience and attention. I’ favor high protein, low to medium worthy carbs and non-greasy fats. Go poultry and fish, lots of fresh salad vegetables and enough fruit. Clean and safe for most everybody… little low fat cottage cheese, some lean red meat here and there, low salt, more water.

Try Bomber Blend as meal replacement or meal convenience or pure healthy musclebuilding pleasure.

Go… Godspeed… Dave

How important is speed in squats and deadlifts? Somebody told me I raise the bar too slow in squats and deadlifts. I try to lift fast, but sometimes it just doesn’t happen. Is speed the best way to get a huge deadlift and squat?

Do them however you can. Slow and steady matches my ability, personality and response to the exercise and consideration of injury and safety. I found my groove early on and fought to retain it.

Of course, the weight handled and acceleration are directly related. The main thing is to be aware of a hitch in the movement or a faltering in your form. When that happens, it’s time to back off the weight and practice lighter.

Light weight explosive movements are said to have their place in training, affecting both slow and fast twitch attributes of the muscles involved.

Know thyself… Go… Godspeed… Dave

Could you give some tips or advice on losing the so called love handles? This is what I need help on.

Eat right — that’s the big factor here — train hard, don’t exercise specifically to muscularize the area.

Depend on overall training and muscle growth and stimulation to do the trick — reducing bulk and toning and strengthening.

Add sufficient aerobics — walking and wind sprints and cycling.

Sorry there’s no magic. This one’s in the diet.

dd

What can I do if I order the top squat and my bar doesn’t fit in it? I read in a forum the bar might sometimes shift if it’s too small.

I’m extraordinarily happy with the Top Squat, its functions and soundness. I use a thicker Olympic bar and the fit is tight, though the bar does not settle deeply into the unit.

When the bar is smaller than average, a thin layer of inner tube glued into the top squat is a permanent solution. We don’t usually hear about the bar shifting anymore, though. That happened more with the metal top squat, which we no longer make.

The TS has tabs of added polyurethane buildup at each end to accommodate bar-thickness disparities. Those with thick bars are able trim away the tabs with an exacto knife to achieve the proper fit.

Great unit… love it, whether I have good shoulders or bad. It affords super control, ability to locate the bar position on the back with the simple raising or lowering of the hands. An invaluable asset in maintaining true form, overcoming lost balance and locating muscle engagement.

Go, squat, grow… DD

A friend of mine started doing a high volume push-up routine a couple months ago and I’m really shocked at how much muscle mass he has put on. In a few weeks I’m moving into my first apartment, can’t take any of my weight lifting equipment with me and I can’t afford a gym membership at the moment. I was thinking about doing a stand-alone push-up routine like my buddy. Do you see any problems with this idea?

Here’s an idea:

Include other exercises to work different muscles and add interest and fun to your musclebuilding: dips between chairs backs (like kitchen chairs back to back) or off the end of a coffee table with your feet up, kick into a handstand with stocking feet, heels to the wall and perform press-ups from the floor (tough).

Check out a doorway chinning apparatus and, of course, include your abdominal work (leg raises, hip crunches).

I highly recommend the TRX suspension unit: see fitnessanywhere.com… there’s more to the exercise unit than meets the eye.

Jog and sprint, eat, rest and live right… smile, be happy; it all helps.

Remember — we’re all different and respond differently to various exercise plans than others.

Go… Godspeed… Dave