Dave Draper’s Musclebuilding Q&A

1) My torso completely dwarfs my arms, giving me a bad side view. I need to supersize my arms. I’ve been doing 15 sets of heavy triceps work. For biceps, 14 sets. I’ve been following this routine over a year, twice a week. But there’s no improvement in size AT ALL. Do hourly swimming sessions four times a week thin arms? Or can it be my diet? 2) I can see & feel a six pack in my mid section when I tighten it. But when I leave it relaxed, my belly looks big.

Probably not diet if it is protein-high and full of good and fresh stuff  — veggies and clean carbs and EFAs.

You’re as fit as a fiddle, but want the body of a bass. Your problem is the healthy, but contradictory, swimming regimen. You can do both and life is good, but you will not excel at both at once: opposing musclebuilding activity; volume swimming naturally encourages the body to be efficiently strong and buoyant, hence, streamlined musculature, less muscle bulk and more internal fat and surface fat.

Life is full of compromises…

As a swimmer you have well-developed diaphragm muscles from proper and dutiful breathing. And in the watery environment your associated abdominal and breathing muscles are left to properly distend as you inhale and exhale. That, plus the swimmer’s buoyancy factor, might be a hard to overcome problem. Due to structure and genetic factors, not everyone can achieve the desirable six-pack.

My thoughts… press on… God’s strength… DD

I work out three days a week with weights and some cardio. Every other day I do 40 minutes of just cardio. My issue is I get so sore. I had stents two years ago so this soreness scares the hell out of me. In your opinion, am I training too hard? I’m only 62.

Press on…

It’s not the sets and reps or exercises performed, as much as it is the protracted intensity of the repetitions. Exertion must be wisely monitored. My body applied the brakes involuntarily by inserting injury from overload in joints and tendons.

We’re all different, as we all agree, and harshness of aging became most significant in me at the tender 64. I was forced to finesse my physical and psychological descent daily. The attitude and emotions became a mix of alarm, disappointment, reluctant surrender, bitter compromise, gratitude and understanding and relief.

We fight with all our might in spite of our plight… Be strong and very courageous… be prepared for appropriate training modifications.

Godspeed… Dave

I’m struggling with a big plateau in progress. Truly, what are you thoughts about Mike Mentzer’s High Intensity training theories?

I’d rather hang by my thumbs, or, to be less harsh, there must be more enjoyable and sensible methods of scaling the mountains, where you can appreciate the scenery, breathe the fresh air, feel the earth beneath your feet and regularly thank God for the exciting challenge.

Maybe trying the madness is just what you need to lead you to your next lovable series of training routines and perceptions.

Dave

Quick question: Obviously, my traps get some work with a lot of things I do. But can you advise me on ONE specific exercise I can add to put on some bulk up there?

Dumbbell shrugs: Don’t roll the shoulders, simply move up and down with full range.

Start with moderate weight, work up the rack and think 12- to 6-rep range as you ascend.

Do one trap workout every 4 or 5 days… You’ll hurt…

And don’t forget, we are genetically limited… not all traps grow like weeds…
Godspeed… dd

I used my Top Squat for the first time today and have two snags that maybe you can give me some suggestions to help. Although I inserted the Top Squat onto a nice thick Olympic Bar, I am having a problem with keeping it in place. It seems to be rolling down my back giving me the feeling that I am gonna lose it. Also even though because of the rolling down my back issue prevented me from using much weight, I still got blistered around my traps. I was only wearing a T Shirt and will wear a sweatshirt next time to see if that help.

I know this might sound nutty, but are you certain you have the Top Squat on the bar correctly? It almost sounds as if you have the unit upside down. The bar should sit in the Top Squat, and the handles will have a slight bend upwards. The Top Squat doesn’t rest on top of the bar, and the handles don’t point down.

If the bar is loose in the Top Squat, you have a couple of options. Either cement a layer of inner tube inside the unit to take up a bit of space, or, if your bar’s older, wind a layer of duct tape around the bar where the ends of the unit are located when installed.  This works well to make a snug fit.

The Top Squat takes a bit of healthy practice and positioning to gain control and full advantage. See the Top Squat page and click on video link highlighted in red.

It is to the lifter’s advantage that the bar rolls to desirable positions by the direction of the lifter to gain maximum resistance productivity. As you gain equipment understanding and confidence, you’ll relax the shoulders and apply a less-intense control of the handles. It’s a dream piece of equipment.

Go…

Dave

Can you suggest an exercise for my lower biceps? My biceps routine is standing hammer dumbbell curls supersetted with reverse s-bar curls. I cannot do a curl with a barbell or dumbbell where my wrist is flat — there is a spot in my left shoulder that hurts even with 40 pounds on the bar, yet no problem with 70-pound dumbbell hammer curls.

Do all the curl movements you can imagine or invent that don’t hurt. Enjoy, bombing sensibly.

Biceps, as do all the muscles of the body, build according to pre-described plans. If you’re not hooked up for thick lower biceps, they will not be persuaded.

Reverse curls with a bent-bar are nice… go heavy sometimes  –  safely, even belted — with an aggressive, yet thoughtful body thrust.

I like 4-5 sets of anything x 10, 8, 6 reps.

Go… DD

I keep reading about how these trainers these days want all exercises done standing up. They say it strengthens the core and such.  I can understand that but what if you have a back problem and need the support of a bench? How much of a difference does it make doing a exercise standing as  opposed to sitting?  I’m sure that I’m getting some of the benefit of the exercise even though I’m sitting on a bench. What’s your opinion?  Some also do not recommend direct arm work. They say it can lead to injuries and other problems because the biceps and triceps do not use those ranges of motion in anything we do in everyday life.  They say to use pull-ups and dips, those are great, but how about some curls and triceps extensions just to change it up?

Much of today’s personal training instruction is fair and legit. They are aimed at health, fitness, flexible bodies with balance and mobility and sufficient strength.

Bodybuilding and weight training as muscleheads know it and pursue it is not a body-healthy sport. Danger ahead. Hard Hat area. Be Aware — Take Care. High Risk Zone.

First, the trainee has to decide what he wants — big guns, coconut delts or a trim and fit body with balance and mobility — and what he’s willing to sacrifice for it. I chose the former, you can choose a smart blend of the two.

I’m shifting my style as my choices curiously disappear and as I note smart ways to engage my muscle systems and recruit muscles left to flounder by nonuse or misuse.

A little late, but helpful and interesting, healing and focusing. I prefer bombing, but what the heck.

Laree is digging into the mobility training and methods to engage the body healthfully, as she continues her need and desire to lift like an ironhead.

I sit, I stand, I kneel, I hang, I lean and I focus and engage sensibly. I tried bench pressing while standing and fell on my head. Don’t get confused, be alert, listen, learn, apply different yet appealing methodology with commonsense and inner antennae.

Sit when you must… Heck, sit when you feel like it… Godspeed… Dave

I’ve been exercising a lot. My goal was to lose body fat, and gain muscle at the same time. I run three times a week, usually 5-6 miles a day, and I have an intense weight session in the afternoons, usually 75-90 minutes. Unfortunately, I haven’t gained much in the way of muscle weight. My diet is mainly fish, chicken and whey, with a lot of carbs such as whole grain bread and cereal, and some fats such as olive oil and almond oil. On average my calorie consumption is around 2000-2300 calories. Am I not gaining any muscle because I’m not eating enough?

Good and healthy input, great conditioning… Yeah, tough to build muscle — fitness and leanness yes, mass, no –

Good menu… perhaps not enough food for that training volume, especially with a muscle gaining goal. Training I suspect will adjust as you enter your new phase… running should be modified to accommodate your goals and physical needs… too much running, too far, too redundant.

I’m of the methodology it take years and numerous cycles and various approaches to achieve tough and worthy goals. I call it bombing and blasting…

Go… Dave

Is there a maximum time I should work out?  Up to now my workouts have varied between one and one and a half hours  - about 45 minutes lifting weights and another 45 or so doing stretching and flexibility exercises like Yoga postures.  I’m wondering if this may be too long. Also, for the last few weeks I don’t appear to be losing any weight, despite dropping my calorie intake to around 1800 calories a day.  Am I doing something wrong?

An hour a day, five or six days a week is ideal for most.

You might alternate your two 45-minute programs.

Be consistent, focused, determined, sensibly intense and high-spirited. Life’s great investment.

The first pounds of weight loss are the least difficult. You are now encountering the second pounds, a more stubborn group. Fight the good fight.

Chances are your muscle development is becoming evident at the scale. Muscle is heavier than fat weight. Fat pounds might very well be continuing on the decline as muscle weight is on the rise.

dd

I’ve been on a vegan diet — 45 days later, I’ve lost 26 pounds,  206 to 180. But, I’ve gotten a bit ’smooth’ in the process even though I’ve been getting to the gym 3 days a week. I finally came off the vegan diet and added chicken and turkey protein back into it.  My muscularity is returning! Your opinion on vegan, please.

Skip to and stick with the 2nd phase of your diet. You sacrificed a lot of muscle to lose the bodyfat due to the lack of sufficient and complete proteins. I suspect strength and energy took a hit as well. Go clean — veggies, fruits, grains, nuts — but don’t go broke.

The best eggs, Bomber Blend, some cultured milk products, fish and poultry are super wholesome foods and musclebuilders. Shop around and spend some extra dough on the best foods out there… from those farmers and ranchers who are conscientious and health-minded and care about the things we care about… the presence of antibiotics, drugs and hormones, clean and humane conditions and wholesome feeding of animals… pesticide-free conditions, freshness.

There’s muscle-friendly lean red meat out there that meets the superlative qualifications… make you strong like bull…

That which costs me muscle is too expensive for my pocketbook… and biceps. Time to break out the discipline and bicycle.

Go… Godspeed… Dave

I just started 5×5 workouts. Is it necessary to do all the warm ups that are prescribed?

There are numerous versions of the 5×5 workout…
Unless you’re older and stiffer or have a history of injury, warm-up just enough to suit yourself.

Warming up ever-so-slowly but surely, like sneaking up on the heavier poundages, has great benefits in conquering the heavier goals. Try it sometime.

There’s a terrific section in the forum dedicated to 5×5 workouts. Spend a little time fleshing out your plan.

dd

I am 60 and have shoulder pain. The doc said little cartilage left in the shoulders, probably from years of weight training and/or osteoarthritis.  I may be a future candidate for shoulder replacements.  In the interim is there any workout you can suggest that minimizes direct shoulder movements?  

Slim pickens. Get to know your pulley and cable apparatus for a wide range of extension and crossover movements, most of which you invent as you apply yourself to the resistance of various handle arrangements… tucks, pull-ins, one- and two-handed chest crossovers, overhead triceps extensions and any variations of those sample exercises as possible… from where you pull to where you extend, stretch, tug or raise.

At 67 and a vic of several surgeries, I like one-arm lateral raises to front and side, focused bar and dumbbell curls, various pull downs, seated lat rows, one-arm dumbbell rows, stiff-arm dumbbell pullover, any and all core, abdominal and leg work.
Some machines are friendly toward over-used shoulders… snoop around.
Use light weights, warm-up big time, be smooth and creative in exercise engagement, go moderate here and there, where and when you can, and rest lots.

Go sensibly and consistently… Godspeed… Dave