Dave Draper’s Musclebuilding Q&A

I’m thinking about taking July off from training. What happens if you don’t train?

What if I don’t train? Holy smoking guns! Just presenting the notion causes me to cringe, like I made a blasphemous statement before the raging spirits of muscle and power. The thunder I heard, that flash of light — tell me they were my imagination.

Let’s try that again. Ask yourself

>> What if I don’t train?

• You shrivel up and die within seconds. Just Kidding! It takes days. Still kidding. Personally, I’m hoping humor will protect me from obliteration, an old-fashioned superstition steeped in mysterious fact. When I don’t train (never happens) I wisely wear a wooden cross around my neck to guard me from demons.

• Guilt is immediate, and eats away at the soul.

• The muscles die from lack of stimulation and tender, loving care.

• You become confused ­ life and things become less clear. Disorder rules, collapse is inevitable.

• You care less, as there is less to care for and care about.

• Stress mounts, as that which dissipated the dreadful disease is no longer present.

• People point and stare and whisper about your squishy arms and jelly belly. People can be cruel.

• What once was light in weight becomes indescribably heavy. Oooff is an unappealing (and most revealing) sound you make more and more frequently, like, when carrying out the garbage.

• Your snug T-shirt fits like a sack and your baggy sweatpants like a leotard. Cute.

• You find it fatiguing to order pizza and beer from Joe’s Place. You wish they’d just send it automatically.

• Great energy is expended moving from the recliner to bed after the late show, nevermind moving the iron from the squat rack to the benchpress after work.

• The only discipline you exhibit is when your dog drags you around the block for the evening poop ‘n scoop. Down, Spot.

If you are just starting out on a routine and need to purchase a set of barbells, what would you need in numbers and weight of them?

I’d head for the nearest sporting goods store and look at their selection of adjustable barbells and dumbbells. Base your decision on seriousness of mission, your goals, your strength, space available and budget.

The more weight equipment you have, the less adjusting of weight required for different exercises. Garage sales and flea markets and newspaper ‘for sale’ ads are a good place to shop. — Oh, heck, online savvy shoppers would be on the local craigslist, or so I hear

You should have at least a long bar, two short bars and 150 pounds of weights. More is better, less will work. Build your body, health and gym from there.

dd

What do you mean by “pump” in training? What is meant by “no rest” in the dumbbell routine?

I don’t understand the Q.

Generally speaking, I rest just long enough to let the burn subside and gain my wind to hit the next set intensely and with focus — in straight sets or supersets (one set of one exercise followed immediately by one set of another exercise).

The pump is the temporary feel-good inflow of blood supporting the tissues under load. Enjoy it while it lasts.

Glad to have you aboard… God’s strength… DD

It is very difficult for me to stay focused on my bodybuilding dream when I have to deal with all this “discouragement” on my own. How do you do it?

Lack of encouragement does not necessarily mean discouragement. It’s nice and good to have an audience of approval or at least acceptance, but when it is not present and you continue your pursuits, you know you have the desire needed to approach your goals, whatever they might be. I recognized my goals were worthy and I obliged myself in spite of and, perhaps because of, the lack of support around me. I saw weight lifting as a tough application that separated me from the conventional crowd and that I found especially appealing. I wanted to be different.

There’s an answer to your question in here somewhere. Weight lifting early on, though not the most popular interest of the day was then and, of course, is today valuable, productive and right.

I was attracted, thank God, and encouragement/inspiration/purpose came from within. No one discouraged me.

dd

Is there a secret to doing front squats? When I try the front squats I just fall over. Are there any tips or just supreme strength and conditioning required?

The front squat is a terrific movement. I’m sure there are smart and elaborate instructions for the movement on the web, but it’s courage, commonsense, warming up, trial and error and practice.

• Keep the bar in a high and secure position, shoulders back, eyes upward, back flat
• Drop down with minimum of forward motion
• Reach parallel target position and power straight up
• No forward lean or lag

Here’s a helpful link to learn the squat pattern using Dan John’s goblet squats.

Have fun… Godspeed… Dave

Could you help me with an exercise routine I saw in a magazine?  It was about a bodybuilder whose exercise was lateral dumbbell raises and his sets were

40lb x 10 reps
50 x 10
60 x10
80 x 10

What is the purpose of this? I’ve seen this quite a bit with other bodybuilders I’ve read about. Wouldn’t more sets with 80lbs be more beneficial?

I’m not being a wiseguy here, but don’t believe much of what you read in the mags. It’s all a tale unless you write it yourself.

Perhaps the lifter is warming up, prepping and psyching with each set for an all-out crescendo on the final set.

We work out, share, inspire, win and lose and learn and grow, always changing and experimenting… we press on… no rules but intensity and consistency.

Godspeed… DD

I’m getting ready to join a gym, but the places I went to were very shiny. This just doesn’t feel right. Can I get a good workout there, or where should I look?

It is brought to my attention regularly that I speak to the choir. The choir, my dear friends, is all that is left. The congregation is leaving the blessed building daily. Look at the gyms today; they’re veritable playgrounds, complete with elaborate, electronic toys, monkey bars, see-saws and swings; noise, misbehavior and disorder. Where are the squat racks?

A few good workout facilities are sprinkled about the musclebuilding landscape. They struggle like a bear whose hind leg is caught in a trap, pulling and straining to gain freedom, bleeding and losing strength. The decent gyms among the chains are packed with pretenders and charlatans, imitators and mimics, bullies and wise guys and male and female hound dogs. Some know they are and some don’t.

The remnant of seekers is strong and growing stronger. In every exercise center there is a striver who lost 10, 20 and 50 pounds, avoided heart surgery, leveled his blood sugar, restored his self-esteem or delightedly shopped for appealing summer wear — a brand new experience. Look and you’ll find a determined believer who lifted 300 pounds, did his first chin-up or plans to enter a master’s athletic event.

The best we can do is spread the word to anyone who will listen, follow the precepts of healthy and mighty living as best we can and support one another. We never know when a lost, weak, overweight, undernourished and ailing soul will see or hear us and be saved from a life of hurt and soft.

Go, man, go!

dd

I’m returning to the gym after a long layoff (college, law school, starting a practice, getting married… getting old!). I trained regularly through high school and early college years. Will muscle memory bring strength back fast?

The thing you have going for you is the gym floor and training savvy. Your past experiences with the weights and the struggle prepares you for the obstacles ahead and eliminates the doubts, wrong moves and wondering.

However, how much muscle-memory you’ve retained after a 15 to 20-year layoff remains to be determined. That’s part of the fun of returning to your workouts after an absence.

Be realistic in your hopes and aspirations, and be thrilled with your revived energy and training desire. Regard it as a blessing or good fortune.

God’s speed and don’t you dare quit… for your sake, your kids’ sake and your wife, God and country… Dave

I’m getting ready to re-start my training. Do you think I should join a gym or train at home?

Often motivation on the gym floor surrounded by hard trainees and sights and sounds still falls flat. It’s in our hearts and minds and not always at our fingertips.

Ideally, one would have a home gym and a gym membership too. One or two workouts a week at the Colosseum and two or three in the dungeon, according to moods and needs.

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

What is your advice for fitting in training with a busy life? I just don’t seem to have the time anymore.

I think the best advice comes wrapped up with a clear, almost sharp, yet friendly and humorous reminder of the consequences of foregoing one’s exercise and dietary responsibilities during the holiday season; the unwanted weight gain, loss of muscle and fitness, discipline and mental balance, a great habit interrupted, the uncontrolled extension of a minor training gap which has been know to last till the spring and at a very large cost.

The softball approach is correct, but the same as the next and last. Savvy tough — a cute kick in the pants — rings a bell for most, and we appreciate the cue.

I did a miniature article on fitness for a local mag and suggested a push-pull routine of one exercise for each action to accompany a short core and leg raise routine, done first as a warm-up (2 ­ 3 sets x maximum, 10 -25 reps). Many exercise combinations will work and therefore can be alternated according to a trainee’s modified “busy life” training scheme (every other day, three days a week, whenever). I offered the standing barbell curl and the incline dumbbell press cuz there’s plenty of overlapping muscle action (3 ­ 4 sets x 10 repetitions). Alternates can be seated lat row and machine dips, or leg press and stiff-leg deadlift… etc…

Short burst workouts performed with focus and spirit can be very effective for muscle stimulation and cardio activity. Not a beat will be lost and something will be learned, about training, about oneself.

It’s getting the folks to the gym. Encouragement is like nitro. A training partner and a commitment during busy times is a clever combination. Spouse, like-minded friend…

Early AM is best and precludes excuses and reasons to miss throughout the day. Home training works anytime and it might be good timing to examine the notion. Small pair of adjustable dumbbells and an improvised bench can open new doors to the garage, basement, bedroom corner and nifty lifestyle.

A big cautionary note: Don’t eat and drink like a fool. I sometimes want to soften that one, but it’s important to guys and gals of all ages. The days come and go, and mixed in with the fun and freedom is guilt, a dark cloud not far overhead. Then the months go by and life is a small mess — lethargy, overweight, grimness, lost disciplines, procrastination — oh, my.

It’s a serious, pervasive problem. Nip that one in the bud pronto.

dd

I too have had open heart surgery… could stand a challenge and especially from you to really keep the momentum.

The end-of-year challenge the IronOnline forum members do works because it has the spirit of many. Review the logs on the forum of those who participated — they’re interesting and insightful, and perpetuate the reader and the writer.

Then start yourself a training log in the logs section. People will cheer you on. Great opportunity to press on with shared power… while being private, focused and alone… my preference…

Go… Godspeed… Dave

I’ve read your website for a long time and use and enjoy the Stella’s Kitchen cookbook. I have a question about training: I use the machines at the gym but was told they don’t build muscle. Is that true? I normally do the press machine for 20-25 reps.

I prefer free weights for overall muscle building as they require control exercised by you only. Machines are useful, do build muscle and strength and are particularly valuable when injury or other limitations prevent free weight application (the press machine and your wrist, for example). The comment they don’t build muscle is false and is probably based on the fact that the muscle action is isolated and guided, thus demanding less lateral control of the user — limited muscle engagement. Think about it.

Continue to train with the free weights and invest in some heavier dumbbells for advanced performance. I suggest, also, that you train in a lower rep range (6-12 reps, 15 maximum on warm-ups) for stronger and better toned muscles and training interest.

Stella’s a champ.

If you don’t already, please subscribe to our free weekly newsletter at davedraper.com. It’s not a commercial, but good motivation and info and encouragement to keep you goin’ with the rest of us bombers.

Head ‘em up and move ‘em out

With God’s speed… Dave

I have no access to a gym but have a couple of dumbbells about 18-20lbs each. I’m visiting south east Asia — do you have any suggestions on how to muscle up? For food, it’s either white rice and veggies and meat. And do you think low carb is best year round or just to cut up?

Lots of rice and fish and fresh local vegetables and fruit and water… this is a great diet for musclebuilding and fat loss. Red meat and milk when you can get it.

Pushups, dips, chin ups, floor presses with legs overhead and supported by a wall with grip variations on all movements and any curls, presses and laterals the dumbbells provide.

Walk hills and stairs with loaded backpack… vary the carbs, low or high — according to training exertion, bodyweight needs, power goals, experiments — always protein high and EFAS…

Live, lift, learn and grow… Dave  <<<Godspeed>>>

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 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