Dave Draper’s Musclebuilding Q&A

I have issue that no one talks about: the physiological and emotional issues that come with the iron mistress — how bad we feel if we miss a workout. Lose 3 or 4 lbs and that’s the end of the world. Feeling weak is for the other guy. I find out this form of behavior exists at any age once you get hooked. I notice this is real.

A reminder: Weight training is a tough challenge and serves to strengthen our muscles and bones and our minds and our spirits. When we are tested, we either grow or submit. None of us are alone in this stretch of time we call life. We win, we lose, we enjoy, we endure, we grow old and we let go.

Dwelling on the negatives is a full time occupation with poor pay. Change jobs. Rejoice in the positives and grow rich.
Pray about everything and be thankful always…

Dave

Do you recall any biceps exercises that will help create separation between the inside bi’s and tri’s? I have very little separation, and am hoping it is correctable.

I’m not sure we have that kind of training ability or control.  I think it’s a hereditary structure implication. Stick to your basic and hard training, eventually giving each exercise time and investment to do its good work.

Go… Godspeed… Dave

How do YOU decide that a muscle group has recovered enough start tearing it up again? 

Intuition, commonsense, pain assessment (degree and type of pain), associated training-time lapse, ennui, Ouiji board and guesswork and moon rising.

dd

I’ve read your books, Your Body Revival and Brother Iron. I have been riding a stationary bike since July 2004. I am up to 15 miles in 45 minutes — 420 calories burned on it every day. I also work weights daily, but have stopped losing weight. I am 57 years old, 5’6″ 240 lbs, diabetic under control.

Congrats on the bike riding. Make that 45 minutes your limit. You ought to up the intensity using a thoughtful interval training cycling for a smart change — more enthusiastic, energetic and one third less time-consuming. More effective, shorter, tougher.

I don’t know what to say except you might need a more effective weight training routine, more intensity in performance or the patience to endure with the hopeful assumption you’re gaining muscle from your existing training.

The other option is a good look at your menu. High protein, fewer high-glycemic carbs, good fat (EFAs) only and in portions that assure a drop in bodyweight. Eating at proper intervals and timing is important.

You read the books, so we’re left with few options to discuss. Just reaffirmations and encouragement… very critical components. Carry on the good fight.

God’s speed… Dave

Do you know when “the Dungeon” beneath the hotel first opened? Do you know where the equipment from Santa Monica’s Muscle Beach went upon its closing? Did it go to the Dungeon or down the beach to the Pen in Venice?  Or both?

I arrived in Santa Monica in the spring of 1963 and recollect the Dungeon was three years old then.

The gym moved across Fourth and Broadway less than a block to a storefront location for a year or two before relocating to the underside of the Surf Rider Motel on the beach along Pacific. This is about halfway between the original Muscle Beach location and the Venice pen.

That’s all I recall. Carry on the good fight… Dave

Update from a reader: With reference to the question about the disposition of Muscle Beach equipment, the Dungeon. When the weights came off the beach they were stored by Baron Leone, the wrestler. They then went to the Alley Gym between Ocean Avenue and Second Street, which was the first off beach location for the Muscle Beach Weightlifting Club. Then in the early 1960s (pre-Draper) to the Dungeon at 4th and Broadway.

I am 56 years old and just had  my left knee repaired. I am ready to start squatting again. I can’t do low rep sets anymore, but can do sets of 10-12. I don’t have a problem with my shoulder rotation, but I have never liked how the weight felt on my shoulders or lower neck. No matter how much padding I use, the bar hurts my shoulders and neck. I am thinking of trying out the Top Squat if it makes the load on the shoulders and neck more comfortable. Comments?

Here’s the scoop. I absolutely love the unit. It makes true squatting a pleasure. The bar goes across the back via a three-inch hard polyurethane structure that does not dig into the traps harshly. The bar is then positioned to move as you want or need it to by raising or lowering the rugged, shoulder-saving handles. The Top Squat enabled me to squat well into my 60s when shoulder limitations prevented me from squatting with an Oly bar. Perfect reps with 425 was my last squat workout at 64.

As it goes, time and its attending aggravations (stenosis) has limited my leg work to farmer walks with kettlebells. I miss the top squatting more than malted milk shakes.

That it will work for you is not guaranteed. You might also try padding the bar with a towel or a vinyl-covered rubber pad specifically made for the purpose of padding.

Be wise. Be aware. Warm up. You might want to wrap the knees and squat to a bench till you feel safe and sound.

Still crazy… Dave and friends

I had knee surgery and now think I may have stenosis. Do you take any medication for the stenosis?  Is this malady typical in men in their 60s like us? 

I suggest you google stenosis and review the links and info. I have/had spinal stenosis and after various tests and an MRI was advised to have a L2, L3, L4, L5 lamenectomy (surgery to drill holes for nerve passage), which I had a couple of years ago. Apparently I tried alternative treatments too long and the nerve damage was severe enough that the surgery did not fix the problem.

What’s sometimes thought to be leg stenosis can be peripheral artery disease (PAD), and can sometimes be treated with stent placement. You might have neither dilemma… just a reaction or healing period post-knee surgery. See your doc if trouble prevails…

Get that blood moving… stay strong… Godspeed… Dave

I had a quadruple bypass and had a heart attack, so I have a stent. I’m a non-smoker with pretty decent cholesterol. I am in cardiac rehab, but I can’t build the muscle back like I had before. I have lost 48 pounds, and weigh 167 or so. What can I do to lose this flab on my belly and arms? How did you do it, Dave? Did it take years after your surgery? Is there a special protein drink or something? I am using a whey protein drink once a day but I would want to change it if needed.

An off-the-cuff, hip-shot summary (you might want to take cover): I, at 65, was back in the gym within 21 days of the bypass, taking baby steps guided by my own nose. I lost 15 pounds by time the smoke cleared and have generally maintained that weight as I’ve fought like a wounded hound dog since then, three and half years ago.

As we age, slow down and confront limitations, it’s tough to maintain muscle and prevent fat storage, fight as we might. There are no special ingredients beyond the needed meds and the typical dose of supplements we musclebuilding nuts take to make things better. We’re all different and age according to our sum-total selves determined by genes, lifestyle, care and abuse and the fortuity factor or God’s plan, your choice (I pray… hard).

I’m only able to train two or three times a week, as I’m a small wreck at 68. Still, under the right light and squinting eyes, I look a lot like me.

I like Ageless Growth and Bomber Blend…

Go… God’s Might… Dave

Two years ago I discovered a small vertical spine injury (C5) due to heavy bench press. Now I have considerably reduced my bench. Can I further proceed this way? I am afraid of further spine injury.

Since this happened a while back, I assume you’ve already seen a doctor and have been cleared for activity. Now is the time to alter your training methods to suit your aging body, to prevent further injury and to cease antagonizing existing injuries, while maintaining health, muscle and mobility. Lighter weights with more personal mind and muscle engagement — focus, form and proper muscle tracking — should become your priority.

Give the heavy bench a rest, broaden your exercise repertoire to avoid redundancy and to stay muscle-fresh. Be prepared to change change course and adapt. The training road ahead, though subject to detours, is interesting and you will proceed at a good clip. Be strong.

Ease into your exercises with curiosity and bold caution… warm up, proceed slowly, don’t go heavy, stimulate, seek healthy range of motion, don’t overtrain and allow time for healing. Lift and learn and grow.

The whole process of musclebuilding and weight training is personal, becomes more and more personal as we proceed and progress, and injury repair, rehab and recovery collectively is the most personal aspect of the iron life.

We press on, eating right and resting well and laughing often…

Godspeed… Dave

I have a serious eye illness. I can’t lift heavy weights and I feel very down. I’m afraid I cant lift heavy weights anymore.

I’m sorry for your plight. I hope you are willing and able to readjust to lighter-weight workouts with a magnified focus on muscle intensity without the extensive internal pressure that adversely affects the eyes.

It’s there, find it, it’s worth the search, the challenge. Focus and determination are your companions. Prayer helps.

I can do all things through Him who gives me strength.

Go… Godspeed… Dave

Update: We received the following email from another lifter with an eye issue. Perhaps this will help others:  I just read about the guy who can’t lift heavy weights anymore due to his eye disease. May I suggest he look into the www.fiteyes.com website. Some of us with glaucoma still lift weights but we must watch our breathing and keep our heads up. No declines. Avoid face down movements. Do higher reps instead of low reps. Learning to breath EASILY while lifting is the secret. It’s not easy at first.

If I’m doing two body parts per workout, , say arms and legs, should I do all legs and then all arms ? Or can it be split up —two sets for legs followed by two sets for arms , etc., to the end. Or does it not matter?

Don’t train randomly, unless you’re a pro and know what you’re doing, or you’re just goofing around.

I mix pushing and pulling when supersetting (complimentary or closely related muscle groups). Ex: press (Shoulders) and pulldown (Lats/back), curl and pushdown.

But legs I separate and train alone till fully loaded.

Commonsense, instincts, exercise appeal, progress and personality equal one’s training style.

Go… Godspeed… Dave

I had a heated discussion with a fellow bomber on decline movements for pecs. In his opinion, they must be included in a chest routine for total chest development. I have never been a big fan of them.. looking over brother iron/sister steel, you do not mention them at all. What’s your thought about declines?

NOT…

The lower pec area grows easily. Just look around at other trainees… over-development of lower pecs = hangy pecs in time… not good…

I prefer degrees of incline to hit hard-to-grow upper pec region and those coconut delts…

Drapes