Dave Draper’s Musclebuilding Q&A

I have been an avid martial artist since 1983. I have laid off workouts for the past two years due to an injury sustained at a competition. I’m 43 and am ready to go back out and play again. I have a good workout set up for the training on the martial arts side, but have been looking at different ways for strength. My thoughts are to train the body as one instead of chest, a few days later legs, etc. In a fight, as I am sure you know, the body works as one machine.

Take your time re-entering the activities. Be wise, confident and persevering, but don’t allow enthusiasm or need to make up for lost time or excessive drive cause overtraining, injury and disappointment.

With your martial arts on top of it all, you might want to go for weights just twice a week, giving yourself an extra rest day, or a low-output day… a count blessings day…

Each day will be different exercises than the day that matches them before. Monday, flat bench, Wednesday, incline bench, like that.

Think dumbbells instead of barbells — save the shoulders from certain injury, stronger movements,  forget the declines… Pullovers are good.

You’re doing great… carry on the good fight…

Godspeed… Dave

I am a 57-year-old man, been training since I was 21. Last May I had a TIA. There was no lasting physical damage and I’ve gradually been getting back into training. Docs said it was okay to train but not any holding breath to avoid pressure build-up. Depressing when this first happened, nobody could believe it had been me who had suffered a stroke. Have you any had any other experience with this?

Sorry to see this. This stuff is frightening, painful and inconvenient. I’ve had a bunch of medical attention — congestive heart failure, stent procedures, TIA, heart attack, quadruple bypass, pacemaker installation. Rugged struggle. We press on with courage and wisdom, fear and doubt, doctor’s advice and commonsense, trial and error and wonder and thanksgiving.

I have no definitive training advice beyond the above high-jinx; it’s all been a day-by-day plan for the past 25 years. Train regularly, eat right, rest a lot, laugh every chance you get, love your neighbor…

My soul finds rest in God alone, my salvation come from him…
He is my fortress, I will never be shaken… Psalm 62

Godspeed… Dave

I have recently developed tennis elbow or water on the elbow. I had it a few years ago and it went away on its own. Have you ever had this problem and if you did, did you find a fast cure?  I am using heat and ice.

Fast cure? Bullet to the head or amputation above the elbow.

Further insight: If you have in fact water on the elbow (or knee), you can visit a doctor and have it drained. If it’s swelling only, that’s a different thing.

You’d be wise to back off your triceps and pressing movements as you seek to discover which action or actions are the culprits in the crime. Make needed modifications. Warm up lots, always. I use an on-off wrap to support my right elbow when extending. Gives me an advantage and mitigates the pain.

Obstacles make us agile, if they don’t break our necks and paralyze us…

(trying out a new dark humor… maybe I should stick to humor-lite)

Go… Dave

I’m coming up on 62 in February. My knees are giving me problems, especially my right knee.  In May I’m having a partial knee replacement on my right knee.  How do I keep my leg strength when I can’t squat anymore?

You’ll be wise to listen to your physical therapist and take your time… walking is a great exercise, inclines and stairs eventually.

Light extensions and curls might be included with leg presses in time. The extent of the injury and the particulars of the repair will certainly determine your course of rehab.

You’ll get a few clues from your PT and previously wounded friends and settle on listening to yourself and your instincts to lead you to recovery. You’re a smart guy…

Oh, and prayer… dd

In terms of taking a layoff, how often do you think one should set down the iron and for how long?

Depends on a bunch of factors — your training intensity, training frequency, exercises performed,lifestyle, recuperative ability, age, health, stress, condition and such.

Once a week when I was young, twice a week till I 60, three times a week when I didn’t care. Now when I need to, 1 day on, two off works.

A lay-off of more than a week only when it’s important — injury, health, vacation, obligations, urge.

dd

I am having biceps surgery on Thursday… Any advice and/or direction you can offer would very much be appreciated. I had my right rotator cuff (with some biceps tearing) repaired about 2.5 years ago; it’s come back really well, good and strong.  I am hoping for the same with this.

Tough one,  and I don’t have any advice that’s worthwhile.

My mumbling mouthful: Biceps repairs are iffy cuz there’s no dense, sinewy tissue to sew together or connect, as I understand it from my biceps surgery and surgeon 10 years ago.

I think injuries, as we muscleheads and strength athletes know them, are in the hands of the injured. Commonsense, mind- and emotion-, as well as, body-control, sensibleness, patience, rest and nutrition, and slow introduction of partial movements associated with the injured area.

Focus and finesse, muscle action without resistance, and, in time, light weight and long warm ups, more focus and finesse and onward in reps and range of motion and another hint of additional weight/resistance.
Time goes by; you live, you learn and grow, you restore, you adapt and compensate. The beat goes on.
Continue to be strong and courageous… God’s mercy and might… Dave

Deadlift problems… hurt my back a little, caught a minor cold, took some time off and now, after a month in the weight room, all my lifts are back to normal but the deads took a dive. I suppose it is silly to want to deadlift 250 just because I could three years ago, or 8 x 235 anyway, but it is kind of a hobby of mine.

Give the deads a rest for awhile. Do some healthy non-aggressive stiff-legged DLs to keep your back and mind placated; give the one-arm dumbbell rows a good toss and perform full range-of-motion seated lat rows with a good arch at the end-pull contraction… no maniacal thrusting, maintain good control.

Eat right, gain a few red-meat pounds and return to the deadlifts in a powerlifter’s month (three weeks), refreshed, sensible and smiling — teeth bared.

Systemic movements are known to crash when we get out of rhythm, tilt and go bananas. We press on…

FYI — Bodybuilder’s month = five weeks.

God’s might… Dave

How long do I have to stay out of the gym before I can train after back surgery? My doctor is saying six months, and I can’t take that.

Sorry for your dilemma, but this is not a situation I am qualified to or would dare advise you on.

Certainly, you want to be positive the diagnosis is precise and the surgery absolutely necessary. I would seek a second opinion and direction from a sport-savvy surgeon or medical professional and continue to research empirical circumstances. Add this volume of knowledge and understanding to your commonsense and instincts and astutely ease into a quasi-educated plan.

I recently had an L2, L3, L4, L5 lamenectomy and was back in the gym within weeks applying the above ad hoc principles. Be smart, sensitive, sensible, wise, focused and rational and forbearing — warm up, go slowly, enjoy…

There are too many unknowns (age, condition, mentality, severity of injury) for me to make evaluations and offer worthwhile advice. And I would offer them only to me, not others… too speculative and consequential.

God Bless you… 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

You’re still a inspiration to us old dungeon gym rats. I have a question: I think I have a hernia. Have you ever had one and what was your down time from the gym? What was the recovery time?

I don’t think you’ll go through major withdrawals. By the time you enjoy a well-deserved rest, you’ll visit the gym and start poking around the machines that are suitable, applying cautious effort.

That’s all it takes for your system to re-awaken — commonsense and survival will help you plan a smart workout.

While avoiding stress and strain on the repairing hernia, you’ll soon know its limitations and work around them. All the time your confidence and sense of wellbeing will soar.
See?  Nothing to it! Smile, be happy… Dave

I’ve just had hip replacement. I’ve been released from the doctor and am ready to get back in shape. I have a good range of motion with both hips, but can’t yet do a stomach crunch. I can bend half way over so I suppose I can do upper body action. What do you suggest?

I know nothing about hip rehab, but I’m sure there are a dozen or more great exercises you can slip into if you go to an agreeable gym, assuming you’re released from physical therapy that is.

Start off light with the machines — dips, various-grip pulldowns, pulley pushdowns, seated lat row, flat and incline presses on the Smith Press, mild rope tucks.

You can then try some freehand movements as your growing strength and familiarity guide you.

Play for week or two, warming up slowly, experimenting and designing an appealing and  efficient and safe training scheme. All your movements executed with high regard for your rehabbing hip will contribute to their repair.

2 to 3 sets x 10s is a good range as you fight the good fight. Specific hip rehab is in your hands and the   hands of the therapists.

Eat right, rest a lot, be wise, be aware, be courageous, be thankful, walk around hurdles…

Go… Godspeed… Dave

I have an irritated biceps tendon. I stopped doing exercises that hit that area, curls and back exercises, but now it hurts doing things like hoisting dumbbells into position for presses. My question is, would you advocate doing no upper body work till this heals or try to use light weights on machines that don’t stress the injury too much? I want to get back to the heavy weights ASAP.  The thought of doing cardio to replace my iron fix is so depressing!

Sometimes a layoff is just what we need, though I wouldn’t know how to do that.

Unfortunately, a biceps tendon injury usually demands full rest and icing, or the recovery time will take ages.

I have found best success with going extraordinarily light with controlled and penetrating high reps (10 - 15 — not ultra high). The warming up and the finessing are priceless and often make the way clear.

Pain is your companion and guide. Engage absolute focus and searching, working your way heavier set by set till an intuitive voice says, “Just right.” Do this where necessary with confidence and appreciation for the education and sensitivity injury and light weights provide. You might enjoy the feel of the reps and the change of pace… modify your training a few degrees.

Tough and intense doesn’t necessarily mean heavy and struggling. You go too heavy too soon and you have your hands full for, like, ever.

Geez, we’re dumb… Onward… Dave

I am doing 45-degree leg presses and strict leg extensions and my legs are wasted at the conclusion of my leg workout.  Unfortunately, squats are history due to two operations on my neck.  What do you think about leg presses and leg extensions?

I understand about disappointing limitations. Rats. But you’re doing the best you can, and it isn’t bad. I’m currently following a similar regime, though I add 4 sets of curls to the leg extensions and the 4-5 sets of presses. I miss the squats, but a recent laminectomy has me out from under the bar. Rats, again, though I feel lucky, fortunate and blessed to have the option. It works.

Our gym has a very cool squatting machine by Bodymaster, which settles the load on your shoulders like a standing calf machine. The heavy duty beast handles tons of weight and neatly replicates the action of a full squat. I use one or the other.

Have you tried squatting while holding dumbbells or a trap bar? Walking lunges with your hands full of dumbbells? Me, neither. Those in the know say these work. I’ll try them if you try them. You go first.

Go… Godspeed… Dave

I’m a 68-year-old man. I don’t feel I’m lifting too much weight, but after workouts the left side of my left elbow hurts and both shoulders hurt. Weights range in poundage from 30 pounds to 40 pounds. I do 15-10-5 reps. Should I back these off or lower my weights?

Oh, boy. The stinkers. Elbows and shoulders and past 25; to back off or not back off.

I don’t know, and I say this with a whiny sigh. The origins of injury and pain are often varied and uncertain and the ultimate resolutions are no less a mystery. I’m going to the gym in an hour and face similar circumstances and wonder which way I’ll go to outwit my adversary.

Warming up is important. I’ll have my right elbow wrap in action, on and off as needed. You might consider a similar assistance, a smaller version of a knee wrap, to handle the load, protect the joint, reduce the pain and enable more exertion — sets and reps or weight handled.

The shoulder limitation demands more creativity. The range of exercises from presses to lateral raises need to be investigated and modified and improvised. The answer is found by trial and (near) error. Try both avenues — alter the reps or alter the weight — for a week and make assessments during and after (days following) the workout.

Focus, feel, find, fix, finished… fun. That’s what I’d do.

There are always your over-the-counter anti-inflammation meds: Tylenol, Advil, Aleve.

Carry on the good fight… we press on… foreword march… never quit… never…

Godspeed….DD

My husband will have hip replacement surgery soon and there is a lot on my plate and the organizer in me wants to have all the ducks in line, including keeping my training and nutrition up to par. Do you have any thoughts?

I hear nothing but good things about hip replacements, even though nothing about the thought of hip surgery sounds good. You’ll both be so relieved and more complete when the deed is done.

Round up the ducks, but let a few wander. They’ll be back on their own, quacking. Visit the weights when you are able if for nothing else but companionship and understanding and stability.

And, of course, both you and your spouse need to eat well to nourish the dealing and healing process, so it’s part of the big picture. You’re not alone, either; there’s the Mister, and a song in your heart and on your lips.

Be strong and courageous. Those words ring in my ear… they are followed by Trust in the Lord.

Godspeed… Dave

I was wondering if you had any suggestions for a routine I can do after a serious illness. I am able to walk with a walker, do three-pound dumbbells, some stretches with a band for legs.

I don’t know your incapacity, thus a training regimen is difficult to arrange. I can only guess and tell you the things I do.

• Putting time into walking with the walker is great exercise, greater than I ever before realized. I set 50 foot and 100 foot distances in the front yard with plastic deck chair as markers. I go the distance and sit, regain my breath and go again for a total of 10 times. If the idea appeals to you, set the distances and number of sets according to your needs.Try this: Get yourself a pair of simple hand grips of light (to medium) resistance (any sporting goods store). These are great little tools to affect grip exercise and can be performed simultaneously with rhythmic arm and upper body action to simulate a range of exercises (curling, tricep lockouts, pec-contraction a la the Hulk… improvise movements and sets and reps or segue movements into one long set — very aerobic)
• A lightweight exer-band or bungee cord can provide numerous muscle-stimulating exercises… Be playful and improvise and allow time for development of strength, energy, interest, intuit know-how and confidence in the at-first-sight-’n-effort feeble exercises.
• Dynamic Tension, or flexing your muscles in repetitious contractions — alone or against each other — should be considered: mild ab-crunches, partial leg raises, simulated presses and pulls and agreeable torso twists. More invention…

More ideas pop up and develop in time as you apply yourself and take some steps forward.

Whatever your affliction, getting the blood to move and the lungs to expand and contract is essential to hasten healing. Don’t make the designed routine a burden but a precious addition and joy — a smart choice, a fun option to accompany you on yet another journey.

Get strong, stay strong, pray… Dave

I’m a 54-year-old male in pretty good shape. I slipped on some ice in March,and broke my right wrist. I continued doing cardio and some ab work; then the cast came off, and I start to work out again. My strength and stamina seemed to be coming back, but my back went doing squats. The doc says I have a slight muscle tear. How long will it take my body to get back to where it was before I broke my wrist?

Depends on the quality and quantity of muscle mass developed - established - before the layoff. The more and the longer, possessed the shorter the recovery time, as muscle cells have “memory.”

That you continued cardio and ab work is a plus. The reconstruction is based on your wise and consistent training from these days forward.

Don’t hurry because it’s dangerous and counter-productive, both physically and mentally. Instead, be confident and resolute, patient and joyful — you’re back in the saddle again and the ride is fun and challenging… or not.

Lacking forbearance, you’re in big trouble: disappointment, frustration, negative imagery, anger, injury, sloppy training… Your sweetie will throw you outta the house… then what?

Another plus is that there’s plenty of summer left for warm-weather spirits, training and repair.

Ten years and you’ll be good as new… just kiddin’… think mid-fall, but every day you’re a little closer, better adjusted and stronger in character.

Go… Eat right… Godspeed… Dave

2 weeks ago I suffered a distal radial fracture during some hand to hand training, basically a broken right wrist.  My question to you is should I continue to train my left arm?  I absolutely hate the thought of completely being laid off of upper body training for over 6 weeks (in a cast 6 weeks, then rehab begins after that).  I want to minimize the losses of my hard work but I also don’t want my left arm to be so far ahead of my right that it may never catch up.   What do you think?  What would you do?

First of all, Sergeant, thanks for all your sacrifice for me and everyone I know. God bless America.

Second, I’d give the injury time to settle in and settle down. Get to know it and give it time to mend through everyday activity. When you get antsy and feel cautiously and wisely confident, sneak up on a training scheme with care and sensitivity.

I had open surgery on the right shoulder and biceps years ago and applied this methodology. I started training within a week of my surgery with various machines that allowed some safe action within the mending area and the sense of balanced training. I moved quickly to lightweight dumbbells, training the injured and healthy equally. Such action provides stimulus to the muscle-memory and improves nutritious blood flow to the tissues and keeps one’s head together. The restrained efforts accelerated healing, and I advanced my training accordingly. Every workout was investigative, focused, satisfying, healing and educational.
Only you can determine the action and level of exertion you can apply without damage. Pain will guide you… improvise movements… stay very light yet effect tough effort through the mind and dynamic tension.
Had I pushed it, my efforts would have been destructive.
You’re smart and intuitive. Recovery is around the corner, virtue development along the way. Go…
Godspeed… Dave

Is there something natural that you may know about that will suppress lower back pain, as well as some back exercises to help as well? I’m 6′, 259 pounds and need to get to around 205-210.

The first thing you’ve got to attend is the excess bodyweight. While perhaps not the root of your problem, it is certainly a major contributing factor. It’s gotta go or your problems will worsen. This is accomplished, as you well know, by exercise and correct eating habits.

Without medical attention, you’re limited to the over-the-counter painkillers like Tylenol and Aleve, and anti-inflammatory products like Advil and aspirin. These will help to a degree.

Bottom line, you lower the stress on your back and your entire system as you lower your bodyweight. It’s a wonderful thing if you or your spouse are great food-makers, but you must take strong and deliberate steps to drop the weight and build the body’s muscular system.

Discipline and perseverance and smart thinking are the tools. Everything will improve as you get in shape: energy, health, strength, endurance, diminishing of pain and of back-overload, attitude and behavior.

I suggest you train in a gym where a stationary bike is available for aerobics (four 20-minute sessions of various intensities a week) and 45-60 minute weight workouts three days a week. Nothing overhead, light weight (to moderate weight, in time) for reps in the 8,10,12 range, entire body with an ear to your low-back pain signals.

Take your time to develop your routine as you feel your way around the gym and recall your past workouts and condition your mind and body. Always warm up. Read my last newsletter for the training approach.

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

Train hard and always… God’s Might… Dave

I broke my toe in a fall the other day. Dumb! Will I be able to work out soon?

I suspect you’ll be back to hobbling about before too long (less than a week) and be able to devise a routine that is suitable and even aggressive.

The pain and instability is high at first and in these long days we become impatient and testy, and finally adapt.

Careful moving about will be good therapy for the injury. All sorts of specific-muscle machines will gain your interest and you’ll put your commonsense to work and discover training from a creative viewpoint.

Train hard, eat right and be strong. God’s might… Dave