Dave Draper’s Musclebuilding Q&A

I’ve been having trouble lately with both of my elbows — am still working out, but they are hurting. Any input?

All the joints are overused and abused by lifters and seldom get the rest they need. We’re too busy lifting… hard.

Besides rest, some basics that help me:

• Warm up slowly and surely.
• Wrap the elbow under stress when pain begins or is eminent (I improvised an elbow wrap from a halved knee wrap fitted with Velcro for easy on and off — slip-on commercial version not suitable).
• Certain extension movements, for triceps in particular, might have to be discarded or replaced, permanently or temporarily. Or they might need to be modified, abbreviated or lightened. This is where our musclebuilding commonsense and creativity and survival instincts come together. Find a groove that works.
• Be sensible. Certain pain can be approached and tolerated. Know it and deal with it. I’m sure you do. And then there is pain that is absolutely wrong and damaging and should not be allowed, endured and pursued, or real and permanent injury is in the works. And the injury migrates.
• I don’t use ointments or OC meds… twice a week I use a anti-inflammation med.

You might find rearranging your workout is helpful. You might be pushing too much on one day – spread the stress out – alternate repetitive movements or action. Rep schemes too high or weights too heavy and reps too low?

Eat right, rest wisely, lift sensibly, rock on, Godspeed… Dave

Just found out on visit to orthopedic surgeon (rotator cuff surgery on other shoulder is now due–cartilage damage) that I have a torn biceps tendon. Is it safe to work out with this?

So sorry. I’ve had similar injuries and the surgeon did not suggest physical therapy, expecting I was better equipped to determine the course of repair. I’m sure there is a workout scheme you can follow to soothe the beast within. I would not make any recommendations — too risky.

You, with your wisdom and commonsense and pain signals and madness, are the best instructor and guide. Take it easy,  stealth training, warming up lots, partial movements, low-exertion… eat right, rest, heal… Godspeed… Dave

I need advice from you because I am out of options. I strained my brachialias doing one-armed rows heavy a year ago. I found heat effective and horrible smelling DMSO, which I know you have been around. Ice has never worked for me. Can you think of anything I am missing. Got the diet and vitamins down.

I know the problem well and do the same tricks to avoid, heal and overcome the circumstance.

I like thumbs-up or any version of reverse-grip dumbbell curls with whatever range of motion I can effect. I often use an adjustable wrap from the elbow down across the tender region. The wrap contains the muscle mass and mechanics and enables me to work through the defect sometimes painlessly, or at least sufficiently.

If you apply your own version of deep muscle massage to the forearm, seeking painful nodules or knots within the area, you can sometimes work these out… allowing healthy nerve activity or whatever. A good pro, which I am yet to employ, performs miracles for some athletes.

That’s about all I know. Keep snooping, sneaking, slipping and sliding around… my best training advice to those over 30—>

God’s speed… Dave

While I was benching, I had a complete tear (2.6cm) of my right rotator cuff (supra spinatus). My Ortho Physician will repair it shortly. In your experience, do people regain adequate strength and resume benching after such a procedure?

I’ll give you 10 to 1 odds the bench press was the cause of the injury.

Advice: Nix the bench press. Go dumbbells for growth and strength and health. Incline DBs suggested for power shoulders and avoidance of excess lower pec development.

You’re good, if you’re young and smart (not my age and dumb)… easy does it…

Be strong and courageous… Godspeed… Dave

I am 62, going in for shoulder re-surfacing due to arthritis from heavy training in my younger years. What exercises can I do after the surgery for shoulders, chest, arms ? Any & all help would be greatly appreciated.

You’ll work your way through recovery and it’ll become clear pretty soon. Your  doctor will guide you.

I would be forward looking to the basics, eventually, with those handy dumbbells and not the rigid bar, and much lighter weights with sufficient muscle-exertion and tons of form and focus. Mild pressing will come after healing and shoulder health is certain, and a new training style will emerge.

Here’s how I did it: Return after shoulder surgery.

Be strong internally and courageous, and make this your last major injury and repair.

Go … Godspeed… Dave

I have a long history of training, mixed with drinking that culminated in a recent divorce. I’m no longer drinking, but my life is in shambles and I now discover I need a major surgery. I guess I just want your advice on how best to recover from my impending operation.

You have your hands full of life’s battles. The first thing is to shake off the doubts, guilts, anger and fear (they must be put aside like useless baggage) and get on with the immediate basics: train sensibly (just get to the gym and push, pull and stimulate, day-by-day-by day, using your commonsense – it will unfold wonderfully), eat simple meat-veg-dairy meals regularly, and tidy up your surroundings, physical and psychological and spiritual. This is that famous one-step-at-a-time, step-by-step process we all must take from here to there.

Order and organization and simplicity in your daily life is absolutely necessary. You’ve got a number of things that need fixing and healing. Time, patience, courage, persistence…

Got guts, Will Travel — Got Iron, Will Travel Boldly — Got God, Will travel Surely and Certainly and Magnificently.

It’s tough alone. Not long ago (say 30 years ago) by my own making I was in a mess so bad it’s beyond description. My relationship with God rekindled then amid a series of catastrophes and I grabbed hold of things tightly – by his grace – as I described above. I survived, revived and refreshed.

Jesus Christ is my Lord and savior… about as simple and basic and direct as you can get…

Hope something in this note rings a bell…

Go… Godspeed… Dave

I can’t wait for Brother Iron Sister Steel to come out on Kindle, and your weekly newsletter is always a great read. Last night I had one of those workouts where  everything hurt, my hips, my shoulders, my wrist, my bad ankle… Blah blahh  blahh. I am usually on a high the whole day after a workout, but today I am flat, still sore and a little cranky. My training consists mostly of deadlifts, squats and military press.

Sorry for your blues. About sore and cranky: maybe you have a subtle bug, or you’re overtrained and need a rest, or you’re a little low, nutritionally (feed yourself generously, sensibly) or you need your mommy (that’s not funny, bomber). A change of routine can be just what the doctor ordered.

Be grateful you can’t bench press or you’d be in big trouble. You have a grand yet punishing combo of standards. It would be beneficial, healthy and enjoyable to broaden you workout… dumbbell presses on bench (incline), some barbell curls, one arm rows, pull-ups for back and stretching, lunges to break away from squats…

Boredom, sluggishness, aches upon aches and sameness can bring down a weightlifting fortress.

Did you have your Bomber Blend today? Be nice to everyone, others first… be grateful… Some books, btw, are better in print. BISS has a ton of photos and reference pages and outlines, all of which are best dog-eared and in hand. Get a slightly scuffed copy for $15…

Go… God’s speed, mercy and grace… The Bomb

I use the bench press for building my pecs, but it seems like my shoulder pain is getting worse by the day. Is this a form issue?

Beware:The most common and disabling shoulder problems come from excessive bench pressing and using too much weight in the exercise. The bench press is an over-rated exercise and is not the best for developing favorable pectoral muscles.

If you want a strong and well-shaped chest perform dumbbell presses on both the flat bench and the 45 degree incline, 4 sets x 6 to 10 reps of each exercise. Straight-arm cable crossover are the next exercise I suggest, 3-4 sets x 8-10 reps, at the end of your routine. Twice weekly.

Perform dips (lean forward to engage pecs) on triceps days. Occasionally do bench presses as an exercise for reps only when you get the urge throughout the month. You’re better off.

Remember to eat right and rest well, and the fact that this musclebuilding takes time, is a tough person’s sport and should be forever.

Go… Godspeed… Dave

I am 59 closing in on 60. I have had the knees  done, and the damnedest thing happened—I tripped over a chair on the deck and the next thing you know my right shoulder is gone, surgery was three weeks ago. The doc says it is going to be a long time and then it will only be 5lbs. to start. I see my bomber arms and shoulders going away, but when I can I will try… never stop.

Rats.

The tough part is behind you. You, with your iron know-how, iron-will and iron-madness, will be back on the bench and under the steel sooner than they think. Be aware and be wise and discover, learn and grow from the tough experience surrounding you. Eat right, rest lots, thank God, don’t bench press…

We press on because we must, it’s where it’s at, it’s Rule #1 and we strangely love it…

Dave

In the fall of 2008 I had a titanium cage, plate, two rods and screws placed between L-5 and S-l in my back, and the next spring had a similar surgery at C-5-6-7 to redo a surgery that had not worked. When I do rope tucks, which I enjoy, the lower back hardware presses against the L-4 disc and I have some discomfort. Is there a way of modifying the rope tucks-not going down as far and still keeping them effective ?

I suspect there is and you must discover it through ongoing sensitive searches. I kneel before the cable unit, use a rope mostly, and go at the weight, pace and variety of grooves that feel just right.

I let the reps add up to 40 or 50 per set, three or four sets depending on stretch, burn, energy, mood and remaining workout plan.

Care and attention is the main ingredient here.

dd

I hear of you speaking about tendonitis now and then. I have a sor” spot on the inside of my right elbow, so I try to use light weights when I do curls. Does you use anything to tone down the soreness? I’m 74 and have written before. Any suggestions would be deeply appreciated.

I vary my movements — thumbs up or reverse curls with dumbbells or reverse curl instead of straight bar curls. And I limit the range of motion…  all modifications according to pain.

Wrapping the elbow with an elastic elbow wrap helps me also. Warming up with light weight and progressing the weight slowly set by set allows me to go reasonably heavy. Some movements can no longer be done weekly cuz of a good overload workout… that is, I hit a good workout with a favorite exercise and skip a week due to soreness on certain tri exercises.

God’s speed… Dave

I’m 55 years old and have a real problem with pain on the inside of my elbows. It flares up after I do bench or any lift where stress is put on that area. What can I do to help with this? Is it my tendons that are burning? Any supps that will help?

Sorry that I have no certain resolution. Sounds like tendon pain, though it could be muscle or joint inflammation. Rest works (ugh) and for many the intake of chondroitin and glucosamine and MSM helps, such as Body Ammo. Fish oil is a good move, too, if you’re not already taking that.

I apply lightweight warm-ups with focus and try to determine the guilty, aggravating exercises. I eliminate them temporarily or alter them (range of motion, groove, weight) or focus on other bodyparts till a plan unfolds.

Wrapping sometimes helps. Dumbbells replacing the rigid barbell in exercise often helps. Natural grooves and tracking are essential to avoiding undo stresses… Laree says triggerpoints in the forearm or problems in the shoulder often display pain in the elbow.

We press on… God’s Speed… Dave

I had shoulder surgery a month ago and would like to know how long you stayed out of the gym after your surgery. How did you get started again? I’ve been walking, but I’d like to get back to the gym.

I’ve been lifting for so long (over 50 years) that I have a real feel for my physical capacities. I eased into a basic workout three weeks after the surgery and tested myself carefully with each rep and set. In the first day I pieced together a simple workout to nicely stimulate the whole body.

From there on I increased the weight used, the pace or the exercises performed.

A thought: You might add some simple and basic pushing and pulling exercise to your walking to keep your circulation and upper body muscle fresh, alive and useful and growing. They diminish without use. A pair or two of light dumbbells will serve you well.

Godspeed… Dave

Thanks for the information on tendonitis in the newsletter. I have this on both of my elbows and I cannot bench press heavy. As a result of this tendonitis, my arms are lagging behind compared to the rest of my body. Please advise  how I can correct the situation.

First, you might re-read the newsletter. It is a bit info-packed and complex and each line offers more insight than you might realize upon one reading.

A few suggestions:

• Don’t bench… Go to dumbbells. This bench limitation should not affect your arm growth.
• Wrap the elbows (on-off set-by-set) when doing tri extensions and other tri-direct work.
• Try working forearms regularly as part of your arm routine — don’t ask why and expect an answer beyond “it helps.”
• Reverse curls, thumbs-up curls, wrist curls add ammo to your arm arsenal.
• Try biceps, triceps supersetting: Standing barbell curl and lying triceps extension//seated dumbbell alternates and seated overhead triceps extension with barbell//low-incline dumbbell curl and machine dips or pulley pushdowns.
• Train hard, mixing weight between moderate to heavy and moderate to light-moderate.

Don’t hurry, stay focused, be precise, keep moving. Work arms up to twice a week.

Pack in the protein and have pre- and post-workout feedings for growth and energy.

Be strong and God’s speed… Dave

*Note:  A reader responded with the following suggestion*

On  the tendonitis issue,  whenever I get it, I get one of those tennis elbow armbands…wear it practically 24/7 till it goes away.  It works.  It just wraps around the arm, hooks with velcro.  Be sure to place it BELOW the elbow, about two inches or so…

Depending on the injury, it can take from days to a couple of months before it’s all back to normal.  Be sure to wear it when lifting, of course, but  also…just all the time. 

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

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 worked out with weights every day for three straight months followed by an hour long martial arts workout. I think I was getting a little crazy towards the end. Now I am doing weights every 1-2 days out of necessity: trying to lessen the nagging tendonosis in my arms and chronic soreness in my left shoulder (not yet a rotator cuff tear, thank God). At what point does pain heal and the body get stronger?

Like a fuse, you’re burning out. No time to rest and recuperate and think clearly and wisely about what you are doing — to pause and assess and regulate — to observe and enjoy and appreciate yourself and your endeavors and achievements and life around you. Eager and energized enthusiastic is good; driven and obsessed is bad.

Oh, yeah. There’s that: overtraining, injury, exhaustion, low-resistance and the anxiousness and irritability that results.

When you rest adequately, making sure you’re always eating right, and embark upon a sensible and balanced training regimen.

Godspeed… Dave

I’ve been going to the chiro for a while now given some mid back pain, a result of being overweight a few years ago. She said I should avoid squatting, given the pressure on the discs on the back.  She took away my second favorite exercise after deadlifting.  So I am focusing on the leg press instead.  Have you heard of anyone else having been told the same thing and how they might have dealt with it?  Any insight would be greatly appreciated.

Squatting and deadlifting sound like the death sentence to most chiropractors. She might be right-on in your case. Always best to see a professional specializing in sports and athletics when injured.

You can build muscle and might without deads, squats and bench presses.

Add hyperextensions to your midsection and torso workout to strengthen and build muscle in the lower back region. Maybe bring in “sensible, light squats,” if and when back improves. The light weight action goes a long way to fix your head and legs and strengthen the back without dangerous overload.

Leg press can be tough on the back, as well. Be aware. Monitor the movement, warm-up lots, ease into sensible range of motion and, perhaps, support hollow of lower back area with an appropriate thickness of cushion.

You might be able to bring in very light weight deads with a limited range of motion — not too deep, no arching contraction at the top, slow and thoughtful — as your common sense and instinct and pain-signal awareness and lower, yet more muscled body weight permit.

Train consistently and sensibly, and enjoy… Godspeed… DD

Knowing that you went through this last year, I was wondering if you could give me some insight as to what to expect. Was there any side affects and did it effect your workouts any?  I would appreciate any information and helpful hints you could give me.

Everyone reacts to the treatments differently, as you already know. I received 40 rounds of radiation over 8 weeks, no joy to begin with, but no real pain either.

I did experience fatigue — sort of malaise — but managed to drag myself to the gym twice a week for bouts with the iron. Remember, my heart is a major problem, limiting my training input.

Within two weeks of the completion of the radiation I was back to normal energy and endurance and spirits.

Docs said not everyone dips in energy… stay strong, fight hard… you might glide right through it all… If caught in time, radiation on prostate cancer is apparently extremely successful.

Godspeed,

dd

Do you have any tips or exercises to relieve elbow pain that feels like it’s right in the joint? Thoughts on the wide chins? Or upright rows?

The solutions are as numerous and complicated as the problems… need assessment…

Warm up, be aware of proper form, allow plenty of time for recovery.

I have an elbow wrap I use regularly for the past years that allows me to go heavier and get more reps. Hint: I devised it out of a knee wrap cut in half, a loop sewn on one end to slip onto my arm and fixed with Velcro at the right places at the other end as a fastener.

Elbows take a load from every direction as we insist on making our muscles grow. Pressing, dips, triceps extension. Whatever exercises hurt, modify them or go lighter for reps or dump them for a while or for good. A modern and tuned physical therapist has answers (repair and prevention), but they need to know and assess the problem.

Dump the uprights (bad for shoulders and elbows) and abbreviate the full extension on chins, maybe the width… try it for awhile. Use overhead pulley pulldowns as an alternate…

Godspeed… DD