Dave Draper’s Musclebuilding Q&A

I’m thinking of doing daily cardio and just training muscle groups once a week in order to get cut. What do you think of that idea?

I’ll pass quickly on training muscle groups once a week. Not fulfilling to me, thus, no fun, and does not rest well with my commonsense, although I’m sure it’s okay for advanced, long-time, well-muscled trainees.

I prefer twice-a-week per body part training for completeness and on-going muscle and energy balance.

We’re all different… experiment… eventually, suit yourself accordingly.

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

I hope you can help me. I very confused as to what to do. I’m 48, 5’8″ and weigh 170. I have 16″ calves 23″ thighs 35″ waist 42″ chest 15″ neck and 14 1/2 arms. I don’t know if I need to lose the gut or beef up and try to get some size on my upper body.

I understand your dilemma. I’d attend both goals at once by holding your bodyweight, eating the prescribed musclebuilding diet and training to build overall muscle, over time. Time and perseverance and guts carry us along the tough road. Be alert, watchful and hopeful. You’re the leader of the forces.

Your legs are doing fine… cycle three or four days a week (HIIT style best) and do your extensions, curls and leg presses (or squats) once a week for health and muscular density (not power, necessarily), and hit the upper body and torso for two or three workouts.

I like chest and back one day – day off – legs and lower back – day off – shoulders and arms — and an added day – day 4 – for play, for what’s missing, for good luck and God.

I like supersetting opposing muscle groups… sure, uninterrupted pace… persistent focus and intense muscle exertion… dogs… chocolate… Adele…

You must try and test and experiment to determine your favorite, most beneficial combinations. Here’s where Brother Iron is handy… best chapters to review—

Workout routines

General nutrition

Six keys

Rejoice… prosper and grow strong and muscular in 2012… Dave   <<< Godspeed >>>

I have been reading about bench dips on the web, which can be contradictory. Some folks are honky dory about them and others warn off doing them, all of which leaves me guessing.

Bench dips are fun and effective, but aggravate the elbows when done regularly and with gusto. Hand placement is important (not too close nor too wide) and best for a pumpy movement when in a bind or on the road or backstage.

Heels up on a bench emphasize effect.

Let your instincts and commonsense and twinges of pain guide you. Elbows are some of man’s best friends.

Go… Godspeed… DD

My biceps are the most lagging bodypart. They respond best to certain types of movements, mainly cheat barbell curls and any heavy weight on the concentration curls. Are alternative types of curls better than the barbell curl for adding mass?  What do you think of the seated barbell curls?

The standing barbell curl beats them all for size and hardness and power. However, you need alternatives to avoid burning out. Seated dumbbell alternate curls, reverse curls, low dumbbell incline curls are top notch.

Be sure to achieve full range of motion in your movements. Seated bar curls are okay, but full ROM is not possible. Stick with any choices for at least 3-4 weeks to saturate yourself, varying rep ranges (12,10,8,6) to suit mood, physical feelings, and etc.

Train madly, but don’t overtrain. Pack in the protein… regularly.

Carry on… God’s speed… Dave

I’m 52 and have been dieting for months but it’s not going very well, and I’m not enjoying my workouts any more. The pump is gone. Can you make any suggestions?

You might as well get used to the body’s personality and independence. All you can do is train hard, eat right (high protein, ample nutrient-high carbs and essential fatty acids — often and regularly) and rest as you are able. If you seek fat loss by under-feeding yourself, you will find you will pump less and lose it sooner. Muscle pump is only a temporary condition based on fluid retention — blood and water.

Add Creatine to your diet as well as a high quality protein powder before and after your workouts (12 ounce drinks) for energy, muscle performance and growth and a solid, full-muscle feeling.

God’s speed… dave

The reason I am writing you is I am preparing for a competition and having trouble losing lower back fat. Also how much cardio and what type would you recommend? I thank Jesus for God’s mercy that he chose to save me, and looking back always had his hand on my life.

You have the Holy Spirit and the iron. You’re rich.

Most of us have natural fat reservoirs that can drive the focused musclebuilder crazy. Time and sensible training and commitment are the responsible characters for defeating this rascal. No single exercise, no advanced diet, no tricks seem to work better.

Too much attention toward the elimination of fat cost us muscle and training joy. Keep the cardio training sensible: HIIT style on stationary bike is best for you as a bodybuilder. Work on building that muscle.

Irony: Last-ditch contest training is harsh on the body and mind and soul.

Go… Godspeed… Dave

I need your advice on calves – very stubborn. Can i work them every day? Looking forward to hearing from you, and hello from South Africa.

Calves were my weak point. It seems to me anyone who displays great calves was born with them. Work them every day and twice on holidays… heavy weight, low reps… light weight, high reps… at the park, in the car, while you sleep, during late-night TV…

The best calf exercise by far is Donkey Calf raises… hard to find a willing partner these days…

Say hi to your neighbors for me… Dave USA

I’ve been weight training for about fifteen years and despite my skinny frame I’ve managed to put on a solid 45lbs of muscle. However the one bodypart that’s given me the most problem is my arms — although they have greatly improved there still not quite proportionate to the rest of my physique. Would you have any suggestions on how I could significantly improve my arms while just maintaining the rest of my physique for a period of time to allow more recovery for whatever arm training you might suggest?

Arm priority is sensible and fun if you’re not pushing the over-the-hill wagon across no-man’s land. Serious blasting can lead to damage, destruction and injury. Just sayin’.

Were I you, providing I passed the flex and vigor and courage and passion test, I would take a month-long alternate route to get where I wanted to go. Often, straying from the normal path is interesting and enlightening, and the  scenery can be breathtaking. Watch your step.

I like supersetting biceps and triceps. My favorites for big and strong arms:

• Standing barbell curls and overhead triceps extensions – 4, 5 sets x 10, 8, 6 reps and 15, 12, 10 reps
• Seated alternate dumbbell curls lying  triceps extensions – 4, 5 sets x 10, 8, 6 reps and 15, 12, 10 reps

Not enough for arms? Add forearms — wrist curls, thumbs up curls and pulley pushdowns – 4 x 12 -15 reps, 8 reps, 12 – 15 reps

Here we have a twice-a-week arm-priority routine that might do the trick. I’d say “certainly will do the trick “only if you were following the Bomber nutritional plan. The question is, what “trick” is.

Clean reps, total focus, sure pace and obliging body thrust and rhythm where needed and where entertaining.

On the days aside from the above plan, do heavy dumbbell inclines for chest and shoulders and tris, heavy one-arm dumbbell rows for back, bis and core, heavy squats for legs, according to your own schedule and commonsense. These will generally build the body and contribute to the body’s systemic muscle growth, a desirable hormonal effect.

Rest, repair and reap… God’s speed… Dave

I feel as though I am reading my own text before it is penned when gleaning your articles, the best yet to be written. I literally feel in your articles all the benefits that weight training has been providing all these years.

Thanks for the good word. The tough get tougher when time reaches out its heavy hand and rests it on our shoulder. At first a welcome challenge; shortly an ever-growing burden, bearing down and wearing down. We fight the good fight with all our might.

Go… God’s speed… Dave

I know you prefer volume training over HIT training.  Is this also true in the case of a lifter in his mid-60s with only some experience?

“Yup,” said the older feller wearing the ripped Bomber T-shirt.

• incline dumbbell press (shoulders, chest, some triceps)
• widegrip pulldowns — seated lat row (back, some biceps)
• standing barbell curls (biceps and some core)
• pulley pushdowns (triceps)
• machine dips (shoulders, chest, triceps, some back)

Train regularly, eat right, reap wonderful rewards, enjoy.

Godspeed… Dave

Having a problem dropping the last 6-7 pounds for the show coming up. Any help would be awesome!

• Maintain sufficient protein
• Smaller meals more often
• Go fish and poultry and eggs, no milk products
• Salads with oil and vinegar
• Banana early in day okay
• No late night eating
• Stay active
• Don’t over train
• Don’t over-aerobicise
• Pose a lot
• Avoid stress
• Rest plenty
• Be positive

God’s speed.

dd

Have you ever given lectures about motivation and getting people to live better lives through exercise, nutrition and discipline? During the early years at Gold’s Gym, when you worked out there, what was the atmosphere like? Did the gym have a lot of members or just a small number of hardcore enthusiasts? Did you share training techniques or was everyone going their own way? Where there people you trained with and learned from or were you the teacher? How much of a role did nutrition play in those days?

I’ve done a bunch of talks and seminars in the past. These days I just try to remember what I said and follow the precepts with the few minor necessary adjustments, adaptations, moderations and alterations and obliterations.

In the mid-60s only a garage-full (literally) of real muscleheads existed… Gold’s handful of members included a cross section of beach bodies, strong guys and local color. By the end of the ’60s the gym attracted a new and emerging mob. Here comes Arnold and Frank and Franco… A potpourri of enthusiasts, sharing, observing, lifting, playing, biting and learning.

Time, crowds, technology, big biz, pro competition, drugs and carelessness have produced a mess I’m no longer interested in. I’m not old-fashioned, but I am locked into the goodness and honesty and quasi sanity of the old days — chins and dips, sets and reps, bombing and blasting. That doesn’t mean I didn’t trip over my own two feet to come to these conclusions. Nutrition was big and basic.

Tons and miles of training knowledge and research and study… it’s all on computers in universities… nothing’s changed. Lift and learn.Lift and shut up. Lift and be consistent. Lift and drink your Bomber Blend…

God’s speed… Dave

A recent IronMan Magazine talks about getting bigger arms and triceps by going to failure and drop sets for every set. I have always been told to go to failure only on the last set. What is your opinion on that?

It all works… you try this method and that method, all heading in the same direction, and pick and choose the one or ones that work for you, or you enjoy, or you trust, or seems good for the moment… methods and styles come and go like seasons.

Drop sets are not meant as a long-term training MO, nor for the older lifters. I like sensible intensity every set, as long as the heart doesn’t burst and structure doesn’t tear.

No one said we were sane…

Go… Godspeed… Dizzy D

You are a weirdo….I thought your newsletter was about bodybuilding, not inner turmoil. I have my first show coming up…any useful tips?

Big thanks for reading and writing.To answer your probing question I suggest you sit silently before a mirror and look deeply into your eyes, as if seeking to penetrate your soul and discover your inner self. After several minutes of focus and meditation, ask yourself the following questions: Who am I? Why am I entering the upcoming show? Will they approve of me? Who are they, anyway?

Just joking — there are so many variables I can’t begin to give you a comprehensive answer.

• Train hard, but don’t overtrain.
• Eat clean, but don’t starve yourself.
• Get plenty of rest, avoid excessive water-weight last days, but don’t dehydrate.
• Devise a last-days carbo-loading plan.

Everyone is different in these preps. Don’t be late in preparation (posing, music, tan, trunks, final-days-of-training plan, transportation, backstage needs) and avoid last minute stress. Visualize success and enjoyment. Be courageous and humble and good natured. Pray for God’s strength…

Rock… D

I’m 19 and have been training for six months. I have a lot of questions for you.  I train six days a week, splitting bodyparts as I was instructed by a friend. He told me to switch to a new routine every two months, and then he moved away. Could you write me a new program? I also wanted to ask about the bench press. How can I get my bench to 225? Should I work more singles? I was thinking about benching every other workout. Are squats important? Some guys say they are, but they’re really hard.

I’m very generous with my time and info, but you are young and not seeking on your own. You want answers dropped in your lap, and thus, I expect you want muscle and might gained as conveniently. Everything you ask is answered on the davedraper.com website, in the IronOnline forum, or in Brother Iron Sister Steel (go to the local library—they’ll order it for you). Dig around.

This is tough stuff for tough people, takes lots of time and is a wonderful adventure, worth every mighty minute.

Go… God’s Strength… DD

I’m 47, work in finance and am about two months from a bodybuilding competition. I’m getting nervous because I’m so sore and stiff all the time and wondering if I should drop out. Or do you think this will pass?

My outspoken opinion: No way would I add the pressure of competition to your life if I were you. It’s not healthy, productive or wise in my opinion and will stir up anxiety and disappointment, not to mention pain and risk of injury. Be grateful you can breathe, lift and enjoy your workouts without pushing your training away from you with skin-deep competitive aspirations in the middle of a busy life and complicated world.

Pain reduction requires training reduction or pain medications… Try Aleve.

Train smart, eat right, be happy… Godspeed… DD

I’ll be 55 in couple of months, work out 3x/wk for 70 to 90 minutes, weights and some cardio. I work out in the basement, free weights, resistance bands and speed bag, pretty Spartan, but the price is right. If I mix it up more for a little more variety and only do some of the exercises once a week is that enough to maintain strength, weight and (what little) definition I have?

Once you’ve invested the years in the iron and have developed ample muscle density and training savvy, you’ve earned reasonably wide training margins. This allows time to experiment and to enjoy and to learn and grow. Those 75 to 90 minutes three ties a week must not become long, dragged-out affairs void of wandering and experiencing and playing.

Trust yourself. If after a month of mixed and instinctive training you are pudgy and weak, we were wrong. Oops.

A good musclehead is never really wrong for very long.

Godspeed… Dave

New injuries have arisen — I slightly tore some cartilage in my left knee and saw the surgeon yesterday. I am going to gut it out for a while and see if I can handle a bit of pain and avoid the surgery. My right rotator cuff is also bothering me and I have had to really reduce the weights in an attempt to continue training while recovering without losing to much muscle size. My plan has been to compete again next fall at 60 years of age. Hopefully, I can get my body together enough to do that.

Be aware, friend. May I?

Your choice to train for competition is, I suspect, going to be costly. Commonsense and responsibility go out the window when goals are set in stone-cold time and the warm, flexible body is ignored.

Be strong, be tough, but don’t beat the bull to death.

Moderate while it’s your choice and not the painful, unbending command of a bent and broken body.

Moderation, not a child’s road, will take you further along the path…

You’ll last longer and feel better and be healthier and look mightier.

Go… Godspeed… Dave

I am 43 years old and want to know if I have a chance at competitive body building.

I’m not one to dash another man’s hopes and dreams, but I’m also not one to advise a person to take a narrow and overgrown pathway to nowhere.

At 43 muscle and might are important, but health and the joy of living should precede the travel. Training for competition can become an overwhelming distraction, costly, confounding and absorb more of one’s time than it deserves. The rewards are anticlimactic, even if you win.

Train for you and goodness sake, growth in character and body and mind and spirit and the journey along the way. Mr. This or That at 21 is cool and sensible and worthy, but twice a lifetime later health and wholeness (and a solid bod with meaty arms) are a wise man’s goals and rewards.

Be wise, be strong, be happy.

Go…Godspeed… Dave

PS: Abridged answer — Who can say? Try it. If you don’t like it, quit and train for fun and fulfillment.

In many of today’s journals  and magazines the current champs and trainers seem to encourage taking one bodypart per workout and blasting it to the max, thus advising training each body part once a week!  Your valued opinion?

You read that stuff?  Like anything is current. You might not believe this,  but I’ve never read any of  the magazines… before the beginning of time, during my years associated with them, or in the ages since.

What I know I observed or got from the race horses mouth and practiced and pursued. I like supersetting opposing body parts, full range of motion, blasting sensibly, three-on, one-off, two-on, one-off and hitting every muscle group more or less twice a week: Power and muscle-priority are sought when the time is right and I feel the urge or need.

Form, focus, and freedom or improvisation of groove . Invent, create, trial and error… it’s all good.

Try the latest rage or system you mention above… can’t hurt if your common sense and instincts are in tact. Not a good idea for the novice lifter, however.

Fight the good fight… Godspeed… DD