Dave Draper’s Musclebuilding Q&A

I am 67-yr-old training regularly with one-minute rest between sets. I’ve read 90-seconds rest is required for people in their 60s.  Do I have to rest 90 seconds between set to get better results? Have I to finish the workout in 30 minutes, or can I work out for an hour and still be in the limits of growth hormone? Can I do aerobic exercise in the morning with an empty stomach even without taking protein diet to protect my muscle from burning along with fat? What is the fat percentage in boiled chicken breast, and how can I remove the fat in chicken breast or meat?

In my opinion you are being far too critical of your training pace. Train according to your ability, will and desire. Train with form and focus and 80-percent maximum exertion while being careful of risk of injury. Forget the clock.

Have a suitable protein drink and do your aerobic in the morning as you please, followed by your weight workout.

Worry and fuss less. Apply commonsense and instinct and awareness and less intellect and study. Eat plenty of EFAs and no fried food and do your best to trim fats from animal foods… quit counting this and that and train hard, be consistent and be happy.

Training will set you free… Be strong… Godspeed… Dave

I am currently experiencing trouble with motivation to train and eat clean. The strange thing is, I know how beneficial training is for my health and appearance, but over the past month junk food and being lazy is what the mind is telling me it wants and I am sick to death of it!! I’m ready to explode back into my training and kick the junk food habit once and for all. Dave, could you please recommend me a book, or any tips on motivation? I am desperate to reclaim the body I once had and any help you can please give me will be greatly appreciated.

Allow me to repeat myself. It’s worth it, it’s the best advice I have to offer: My book, Brother Iron Sister Steel, is a great presentation of straight talk for the bodybuilder of all ages. Fun to read, packed with photos from good old days, overflowing with training and nutrition information, musclebuilding tips and hints and motivation.

You can buy a slightly marred copy for 15 dollars. I suggest you get moving now; it only gets worse as time goes by.

A simple fun routine 3x a week to light the way. Do not expect too much and don’t try to catch up on lost time by joyless, frustrated training and dieting. Slow-but-sure and moderation are the pathways to walk. I also suggest you ignore all recent most bodybuilding input and supplementation. as it is hype and irrational and discouraging. Brother Iron is real and fun and rewarding…

Go… Godspeed… DD

I am interested in starting a workout program and I haven’t a clue on what I need to do in order to work out and get positive results. Is there some guideline that I should follow?  I have an exercise bike and free weights.  Should I work out every day or every other day?  Also, how much protein and carbs am I suppose to consume?

You might ease into things by working out three alternate days a week doing the most basic pushing exercises (dumbbell presses) and pulling exercises (exercises barbell and dumbbell curls, seated lat rows, wide grip pulldowns) plus lunges for legs. A total of 5 movements, working up to three sets of each for 12, 10, 8 reps.

On off days walk hills and stairs, jog or bike…

Set in motion, you will learn, observe, investigate and grow. Persevere, be humbly proud of your undertaking, seek it proponents and benefits and rewards and come to love the grand encounter. It’s more than it appears to be. Soon you’ll be squatting and deadlifting for fun and core strength and health.

Here’s some nutritional and training direction through some brief, straightforward davedraper.com links, a great summary of training advice…

• http://www.davedraper.com/keys-to-bodybuilding.html

• http://www.davedraper.com/general-nutrition.html

• http://www.davedraper.com/workouts-more.html

If you have not already, please sign up for our free weekly newsletter, IronOnline, for valuable tips, hints and encouragement. A non-commercial companion to
your daily workouts.

You might view our forum… or join in… a smart and friendly bunch

Go… God’s Might… Dave

How do you come up with your ideas for a column every week?  I’m hoping to come up with an idea for a third book, but am coming up empty. Not even throw-away ideas….  Just blank.  Thanks in advance.

Not without a lot of staring at a blank screen. Daydreaming, allowing the subconscious to wander, praying, ranting and raving and pleading are all part of my material-seeking techniques. 553 columns  in 10 years on similar subject matter — health, fitness, muscles, the gym, nutrition and thou.

Of course, my articles are only 1,200 words long and don’t involve a plot and cast of characters.

I have a blank screen before me once again and Laree just passed by commenting with frustration, “I have no idea for my blog post!” Groan…

Laree and I are lucky in that we publish our words weekly and have a regular readership. Incentive is there, feedback from readers helps. We get to practice writing by force of persuasion and purpose.

All I need is one line to open with and I’m on my way… I follow my nose…

Glad the keyboard is in your hands, a worthy companion…

Be well… God loves us… Dave

I am 11 years old and work out with weights for at least 30 minutes each time I go to  the gym, which most of the time is restricted to weekends.  Would you mind giving some training  direction to guide me in the right direction?

Yo!

Start as I did when I was your age: Practice and have fun with pushups, dips, chin ups, climbing trees, running stairs and doing handstands.

Forget time. Life has surrounded us with a gym full of equipment and exercises if we look around and jump in. Jumping is another musclebuilding exercise…

dd

Glad to see we are both above ground  with a sense of humor. Started working out again about 6 weeks ago. Need your wisdom here: Doing 3 sets of flat and 3 sets of incline bench with dumbbells. What about throwing in a 4th set of 3 reps at a higher weight?

Sure, unless you get a suspicious signal of overload.

I do a similar scheme starting with a very low incline and raise the bench slightly with each set till somewhat steep after 5th or 6th set. Often I superset with stiff-arm DB pullovers (sets one through three) and seated lat rows (sets four through six).

Live it, smile and press on like you know what you’re doing… Heck, nobody’s looking…

Go… Godspeed… Dave

Just curious, and if you don’t want to answer, it’s fine also, but what weights are you lifting these days? I got a little slack for a few years on weights, flexibility and general training. My wife gave me a new weight set (300 lbs) for Christmas. I could barely bench 140 in mid January, but as of Saturday evening I’m up to 220 at 5 reps. I lift/push/pull 3 times per week. My goal is 300 before I turn 60 in a couple of years. The number is not important, just a target.

Welcome back… Just in the nic of time.

How much weight I lift is a mystery to me, but it sure is heavy. It’s better I don’t know… Life is cruel enough… I don’t have to measure it.

Two plates is commendable, but know this, my buddy — the bench press and seeking singles is a mistake. The shoulders will complain and you will listen and pay large. Injury is around the corner for those who insist. Instead, persist.

I can’t bench a plate… pain, damage. Dumbbells on various degrees of incline are smarter, better and healthier musclebuilders. DBs work for good.

Be bold and wise and adaptable simultaneously. There is great joy and reward in vigorous workouts with lighter weights.

Drink Bomber Blend and be nice to your wife. Anyone who buys her husband 300 pounds of iron for Christmas is special.

Show this to your sweety, your birthday is coming up fast: http://www.powerblock.com/

Look alive… Dave

I’m a young woman who started strength training 9 months ago in order to combat T2 diabetes. It is working like a charm! Last night I asked my trainer how much muscle I’ve gained in this time period. She said two pounds. I was very disappointed to hear this. Am I being too impatient? Or do I need to spend more time in the gym?

Not exactly… you’re responding like a classic ironhead. Count your blessings as you strive for more. I can name a dozen gleaming gems without really trying:

1) You have turned your diabetes around
2) You have gained substantial muscle (two pounds)
3) You’re invested… without training that hard and strong, two pounds might very well have been two pounds of burdensome fat
4) You are healthier in mind, body and spirit — awareness, alertness and readiness — energy and endurance
5) You have wise, valuable and commendable goals
6) You are pursuing them with passion and fortitude and growing knowledge and understanding
7) Improvements and advances have happened and are happening now that are internal and not measurable with a calculator, or the eye — especially your eye. We all need glasses.
8) You’re being tested by your own will, voluntarily, and it’s making you stronger and more courageous
9) You’re meeting new people, making new friends and getting to know yourself as you dedicate yourself to your good mission and as you research and workout
10) You’ve got a hobby, productive and fulfilling and fun
11) You’re an authentic musclehead who knows a curl from a sidearm lateral raise, a pump and burn from maximum muscle exertion and the last rep, focus and form from a couch and a remote, bodyfat percentage from a beer and pizza
12) You have your own personal trainer, belong to IronOnline and are a burgeoning bomber.

You’re rich, getting richer. Press on with joy, eagerness and grateful confidence. It’s a wonderful journey.

Godspeed… Dave

I managed 130 workouts last year, from my semi truck they have come. Now it’s very tough going due to extreme cold where my job has taken me, plus losing decent consistency the last couple of months. Have hit my dumbbells all of 00 times so far this year, ashamedly. Feel like this 57-yr-old iron & diesel pusher could use some starter fluid. Got any, Dave?

You’ve got tough circumstances: Icy cold, make-shift training from your truck and you aren’t 17.

We beat ourselves up when we stumble, which is good discipline. But we are often unfair and bring ourselves down in a negative spiral when stumbles mount.

Eat right, take hearty walks, hills and stairs, with a weighted pack or carrying dumbbells for an energetic, effortful change of pace… Works legs and core and system.

Do one exercise or a tight superset with medium weight and smooth higher reps for pump and burn and form and focus.

Put aside old routine and MOs and create new mini workouts for fun, experience and just to be on a loose path till you can get it together… together, as you know it.

You’re a rare species… mix it up, stay warm, Godspeed… DD

I’ve been buying new muscle magazines, cannot get enough of the lifestyle I guess. Lately I’ve been training for strength but am trying to keep tabs on my physique also. I’m working on my abs before my actual workout. I do one set: 12 reps of multiple exercises hitting every different angle possible. Is this ok for an ab routine and if not what’s an efficient way of reaching my goal of getting a solid and RIPPED core? On my leg days I do just quads and hams, and was wondering on splitting the two with just a “quad day” and a “hams day” or do it sporadically for a hypertrophy shock. Another question: How often before it’s too much for abs and calves?

I’d begin with dumping the magazine habit… Check out the pics for interest, perhaps, but forget the rockin’ information. Remember, the pros have advanced nutritional and usually chemical mechanisms.

Some guys are born with abs, some guys work a lifetime to get them and they develop a poor imitation. There is no answer to the riddle, but hard work, trial and further trial. You’re doing okay. Choose a few favorite movements each workout and raise the reps per set to the burning range… leg raises, rope tucks, hanging leg raises, core work.

One of the secrets to prominent abs is a lean-body diet, which can be a sacrifice too large to make when full-on muscle- and power-building.

Unless I misunderstand your routine, I don’t think you can achieve what you want in 30 to 45 minutes in the gym four days a week.

Why bother splitting your leg training? I really think you’re reading too much pro-lifter b.s. and relying less on your instinct and commonsense and inner drive.

Most big-calf lifters, like the ab guys, are born with them: Thank you, Mother; Thank you, Father. Hard to overtrain those rascals. You can try.

Train hard, eat right, be strong, be happy… Godspeed… Dave

I have been training for approximately 6 months now, and whilst I saw good muscle gains in the first couple of months, I no longer seem to be making any gains. I keep wondering if I am overtraining. I train each muscle group 2 to 3 times per week and give it everything I can when in the gym. I eat correctly, getting the protein and carbs etc and do not eat junk food.

Doubt if you’re no longer making gains… you’re learning and growing in ways you don’t realize. The body is adapting and responding and the growth will come… six months is almost brand new to the process…

Never quit, be strong, and in time you’ll know what to do… instinct and commonsense and experience are your best guides…

Got the basics right…  you will then apply yourself confidently with renewed awareness… Training is a painful compromise and also a great joy… You’ll see as time and practice and trial and error go by and you become knowledgeable and understanding… You are  your best trainer and partner, if you persist and trust yourself.

dd

I’m currently deployed to Iraq. I am really enjoying the weight training and it really serves as my entertainment as there isn’t a lot to do here as you can imagine.  My weight training session lasts for about an hour.  I created a 4-day workout that is attached.  Each week my strength seems to increase and I up the weight a little on some of the exercises or I may add an extra set.

Lots of changes will be made in your routine as the days, weeks and months go by. Certainly you can expect the gains will grind to what appears to be a halt. Mean trick. The usual over-exertion and wear will produce an injury (injury is a personal instructor) and boredom and discouragement (absolute jerks) will join forces in tripping you up. But you will press on.

Your routine is very military — not bad, but too regimented and redundant to develop a healthy and healthfully functioning body. It’s serves a purpose today to familiarize you with the basic moves and grab hold of initial muscle growth. But it is static and monotony-bound.

I like to mix things up more. Pushing and pulling in supersets — more fun, interesting, athletic, body-useful, efficient, time- and mind-saving, flowing, creative. Try it here and there when you feel free.

Dave

Firstly with regards to supersets, is it best to have quite similar exercises, or just target the same muscle group? Do you find it best to perform your sets of one exercise, with say a minute rest between sets and then move onto the second exercise, or perform the second exercise during the period you would use for the rest?And what exercises would you recommend for strengthening my back, in particular my lats?

I prefer supersetting opposing muscle groups. Both work, but same-muscle group supersetting is extremely intense… good for limited blasting.

How I set up the rest depends on my goals and training condition… I preferred a smooth, minimum-rest, no-hurry pace for years and years. As I grow older more rest and attention to form and recovery is important.

For the lats, widegrip chins, seated lat rows, dumbbell rows, barbell rows are my all-time favorites.

Never quit…Godspeed… Dave

I left the gym seeing no effect and having no fun. I feel a little betrayed by the fitness magazines. Do you have any suggestions for getting back to the gym. HIT training, maybe?

You’re right; the magazines are written to sell merchandise, and not necessarily to train and educate. This unhappy fact becomes evident to most everyone real quick and it is a painful betrayal, as you say.

There is nothing new in 50 years, no great breakthrough in nutrition or exercise. It’s hard and consistent basic training, smart eating and the inner strength that grows as the muscles grow, set by set, rep by rep, workout after workout.

There’s joy in the iron and its magnetism.

HIT is for mistreated pit bulls… Stick to davedraper.com, go through it slowly and surely, never quit.

Go… Godspeed… Dave

I just finished an 8 -week cycle of your All Time Favorite routine … really enjoyed it and added some muscle. I’m looking for something new and was considering the 6 Day Fat Burner. Is this designed to be a 6 day only mini-cycle or can it be used for several weeks? Or can you suggest another routine I might switch to?

Most routines work for a month or so, and then fade as enthusiasm fades and as muscles become accustomed to the work load. Give it a run for the money.

Or, you can stick with some version of the all-time-favorite routine, introducing your personal creative variations of exercises… Bit of a discovery journey that will cause you to wonder, think, improvise and test. You can’t go wrong; everything you do with fascination and good effort is prosperous.

Look at other listed routines for exercise replacements. Check out Slumpbusters for some supersetting bursts within the five-day workout.

Just don’t quit. Go with the flow… Godspeed… Dave

What would be the best-fastest-safest way for me to recover and get back to my lifting schedule after a long absence following a successful surgery? I know I can probably work on my lower areas (abs? legs?) Or will I have to possibly start from scratch or square one? It’s hard for me to fathom not being able to workout, and how I’m going to be able to deal with it.  I’m 63 now, going on 29.

We are amid the tough times when injuries and limitations besiege us. No one is immune. It’s — dare I say the words — old age. I didn’t expect the debilitation to be so soon and so quick and so crappy.

You will deal with the repairs according to your own needs and abilities and, finally, determination. Don’t let determination become an enemy; a strong will can push a good man over the edge.

Get to the gym post haste and do what you can in torso and leg work, and sneak in wrist curls and little highly-focused mini-curls with a dumbbells. You are about to learn how to get maximum exertion with minimum weight and abbreviated motion. Soon you’ll branch out as you test your potential. You’ll find a path upon which to trod with sufficient comfort, safety and fulfillment, as you listen and focus and improvise and play.

Light weights, thoughtful reps, certain machines and tiny dumbbells are your temporary tools of choice. They work wonders. Be encouraged.

You know better than I what to do… follow your nose.

Godspeed… Dave

Do you have “cheat” days as pertains to your diet?  A lot of bodybuilding nutritionists seem to be pushing it.  I don’t like them because it makes me feel guilty.  What do you say?

It might help to change your word from cheat to refuel, accomplishes the same goal without the negative connotation.

Do you have my book, Brother Iron Sister Steel? This dandy book will answer all your questions, all those I encountered and sought successfully to overcome. Get to know the answers before the problems arise. Learn and, better yet, understand the things of iron.
Worth a million bucks to the hungry musclebuilder… Get a slightly scuffed copy for $15.00
Worth it for the photos alone…ez read, packed with real stuff…

Feed yourself well, train hard and don’t be afraid to carry a few extra pounds to help you do the job — More energy, more punch, more pump… get lean later.

Godspeed,

Dave

My son is 12 years old, skinny and small. I just ordered some of your protein as I’m trying to help my son get bigger and stronger. I wish to help him naturally with good things for his body.  He does play AAU baseball. Your advice is greatly appreciated.

You and your boy are off to a good start. I truly love Bomber Blend for ingredient value, mixability, taste and digestibility. He can have short shots mixed into a two- or three-ounce glass of reduced-fat milk or juice or water anytime, as a boost or when eating is sloppy, or near bedtime.

It’s a great breakfast meal or pre-sport energizer. Better than and cheaper than conventional meals.

Of course, see to that he is active in sport and play, running, jumping and climbing.

He’s not too young to work out with the weights, especially if he has some basic guidance and common sense input. Chins and dips at home lead to presses and curls and the joys and benefits of a valuable diversion.
Godspeed… Dave

I blew out my shoulder a year ago, age 56 now — gained 20 lbs of fat, drink beer, smoke 2 packs a day. I’m depressed and I miss the gym. How do I get started?

Renew your life; the iron will do it.

Dump the cigs and beers, they’re for losers. Wrong direction. Be a hero, not a zero.

Get back to the gym with new eyes and a new mind and apply the old favorites. No expectations. Forget yesterday and your youthful abilities and, of course, the stupidities that we all share.

Enjoy and appreciate what the gym and the iron can do for you today. Play. A few awkward workouts and you’ll slip into gear.

It’s called iron triumph…

Go… Godspeed… Dave

About this time of year when the sun disappears, I fall off the workout wagon, smoke cigarettes, get mad at myself and fight like hell to get back. Any suggestions will be sincerely appreciated.

You asked for it: When depression strikes me I pray extra passionately to God Almighty. Jesus is my rock.

On a more secular level, try adding vitamin D to your diet. D comes from the sun and supplies are low in the winter months. Also, 5-HTP, a serotonin precursor, might stimulate the brain’s production and add to mental well-being.

Remind yourself regularly of the richness of discipline and sensible weight training and the deathly curse of smoking, guilt and serious self-deprecation. Remind yourself of the consequences of carelessness and personal disrespect and irresponsibility.

Humble yourself wisely. Don’t wait till death stares you in the face and breathe it’s hot stench upon you. You’re in control, or you’re not, your choice, your decision.

Trust me… I’ve watched and recorded the dark process close and up front.

Train hard, eat right, be strong, waste not another dime or breath on the devilish, murderous devices.

Iron, might, right eating, rest and grateful thoughts… not smoking and poking and stinking self-condemnation.

Invest in and ingest Bomber Blend. Your weekly cigarettes cost about the same as a tub of the best-tasting and greatest musclebuilding protein in the World. Forward or backward, which way to go?

Go… Dave