Dave Draper’s Musclebuilding Q&A

I am a 19-year-old bodybuilder training for an upcoming power meet, and have been training for five years. My training partner and I have been training to failure for about three months. Here is the sets and reps we train with: 1st set-12 reps (warm up), 2nd set-10 reps,  3rd set-8 reps, 4th set-6 reps. What are your thoughts?

This has been my favorite rep scheme (adding a fifth set of 4) since I was your age (like 50 years ago). I like the weight and rep variation for interest and the power, mass, density and shape building qualities they provide.

For your power training, you’re ready to rearrange the reps to  include triples, doubles and one-rep maximums. How you should do this is every lifter’s personal journey and I suggest you seek some advice from masters like Rickey Dale Crain or Lou Simmons… folks like them.

You’re on your merry way. Be alert, be wise, be daring and be safe. There are injuries out there and you do not — I repeat  — you do not want them.

Bombs away… Dave            <<<Godspeed>>>

Hi Dave, I just wanted to ask you how long my workout sessions should last when the goal is size and strength. Appreciate it.

This varies from one hour a day three times a week to two hours a day five times a week, depending on at least a dozen different factors:

• Goals — how much and quality of mass;
• Commitment — training style-performance-discipline;
• Hereditary basics — metabolism and structure and genetics;
• Nutrient ingestion — menu quantity and quality;
• Will and willingness;
• Age and health and condition and intelligence and so on.

Train hard, eat right, be strong and be happy. I could tell you to add plenty of lean red meat to your daily menu, and quality peanut butter and bananas to your shake, and a meal of tuna and water to your existing diet, and cottage cheese and plenty of raw fresh fruit and vegetables regularly and, by all means, enjoy Bomber Blend — the best protein in the world.

Creatine helps (Anabol Naturals for purity and absorption)

Dave

 I am writing this because I am growing disappointed with my efforts to grow a massive physique.  I have been working out for close to 4 years and I work hard to achieve but I seem to get minimal results.  I eat lots of protein, whole foods and shakes.  I am beginning to feel as though I should cut the weight and work on fitness because I cannot accomplish my goal like I would like to.

Not everyone can be huge and muscular, just like not everyone can run a mile in five minutes or play concert piano or hit a bull’s eye at 100 yards. You’re doing the right things, but if it’s dragging you down, reassess your goals, your potentials, your strengths and weakness, and reassert your goals with renewed commitment, or redefine them.

Disappointment is as common as fleas on a hound, but if it persists, life becomes a heavy weight and joy is seldom realized.

No tricks… ill-gotten gains are costly.

dave

I’ve been exercising a lot. My goal was to lose body fat, and gain muscle at the same time. I run three times a week, usually 5-6 miles a day, and I have an intense weight session in the afternoons, usually 75-90 minutes. Unfortunately, I haven’t gained much in the way of muscle weight. My diet is mainly fish, chicken and whey, with a lot of carbs such as whole grain bread and cereal, and some fats such as olive oil and almond oil. On average my calorie consumption is around 2000-2300 calories. Am I not gaining any muscle because I’m not eating enough?

Good and healthy input, great conditioning… Yeah, tough to build muscle — fitness and leanness yes, mass, no –

Good menu… perhaps not enough food for that training volume, especially with a muscle gaining goal. Training I suspect will adjust as you enter your new phase… running should be modified to accommodate your goals and physical needs… too much running, too far, too redundant.

I’m of the methodology it take years and numerous cycles and various approaches to achieve tough and worthy goals. I call it bombing and blasting…

Go… Dave

I’m a junior in high school, going into my senior season of playing football. My problem is I can’t put on any pounds.  I was around 6 ft about 180, but recently had some major surgery done and dropped 25 lbs. I’ve tried routine after routine, but can’t figure this out.  I have a starting position waiting for me if I can just gain some weight fast.

What you’re seeking is unwise and unhealthy — too much, too soon, a stress on your systems. Frustration and disappointment are unfriendly and menacing companions. Be grateful for the day.

Having said that, I offer the following:

Train hard, eat right, be strong and be happy. Add plenty of lean red meat to your daily menu, add quality peanut butter and bananas to your protein shakes, and a meal of tuna and water to your existing diet, milk and cottage cheese and plenty of raw fresh fruit and vegetables regularly and, by all means, enjoy Bomber Blend– the best protein powder in the world.

Creatine helps for about two-thirds of users (Anabol Naturals for purity); about a third are non-responders.

Here’s a longer discussion of my weight gain thoughts, which honestly boil down to this: Most people don’t stick to the program long enough. Weight gain (or weight loss) is day after day, week after week, month after month. Most try for a few days at a time and don’t understand it may take a year or more of consistency. Carry on.

You might view our forum… or join in… a smart and friendly bunch…
Go… God’s Might… Dave

Which of your supplements would be your top four for mass building at a young, healthy 52?

In order of preference from my viewpoint:

• Bomber Blend – try chocolate and vanilla and choose favorite. Vanilla is most popular and I, as many, combine the two flavors periodically.
• Super Spectrim VM (no iron)
• Anabol Naturals Creatine
• Ageless Growth

Other goodies in my regimen:

• Anabol Naturals Nitro Max
• Extra C, wheat germ oil, essential fatty acids, CoQ10, Amino Ammo, wheat germ oil

Enjoy your heightened training. Train hard, eat right, be strong, never quit… Thanks for the support…
Go… Godspeed… Dave

I am to work with a 14-year-old skinny boy who wants to be on the wrestling team.  He has never played sports and is a junkfood junky who would blow away in a strong wind. Do you have any strength building routines for someone that young?  What exercises would you give him, reps and intensity and for how long?

Kid needs more than a strength routine. He needs inspiration, direction, purpose and encouragement.

For starters just get him in the gym for the fun of it, for an introduction and discovery. He needs to want to train, and train with consistency and intention.

There are numerous workout variations based on the subjects health, guts and willingness.
Get him on the best of the fundamentals at first to give him a pleasing, straightforward taste of the iron. A push - pull routine, such as light-to-moderate weight benchpress with perfect form (not for low-rep power, as bad form and injury will surely follow), deadlifts (with same caveat), dumbbell clean and press, standing barbell curls, squats and walking lunges with dumbbells. Three sets of 10, 8, 6 reps is fair once he’s familiarized.

Midsection should include hanging leg raises and high-hip crunches and hyperextensions eventually.

Your (our, everyone’s) job is to get him going and get him engaged with confidence and enthusiasm. Some kids understand the worth of sacrificing to achieve, developing discipline and character, and investing in body mind and soul health. Most kids and adults, it appears, don’t.

Further, the boy needs to realize, understand and accept the fact smart eating affords him health, energy and strength. His hard work, should he work hard, will come to little and slowly without sound eating practices — good food intake, including breakfast, regularly and consistently and 30 minutes prior to exertion. No outright junk like pop, sweets and grease. More protein from meat, good carbs from fresh veggies and fruit, good EFAs — non-greasy fats. Some descent fast foods out there will work.

Have fun, be patient and encouraging and strong. Godspeed… Dave

I’m in my mid-50s. I have been training a long time and have always had problems with my legs,  no matter what. I have the upper body of a pro, but my legs looks like a young amateur. When I squat my back hurts; when I leg press I gain no mass. Is there anything more I try before I give up and accept that I have poor symmetry?

I’m afraid I have no suggestions as it seems you’ve tried everything.

Fifty and healthy and muscularly fit is a great blessing and achievement. You will continue to seek leg mass, no doubt, but seeking to keep them strong, healthy and long-lasting might be your wisest and most joyful goal.

Godspeed in your ventures… Dave

Being the connoisseur that you are of the rare and precious metals, Iron and Steel, do you think bench press, shoulder press, rows and qquats are the way for mass building or should one include something like the beautiful tri exercise superset madness of close-grip bench and concentration curls; skull crushers and preachers and french press and 21s for arms?

It’s all good,  if you’re consistent, devoted (yet not obsessed), train hard (but sensibly), eat plenty of the right foods (but don’t explode) and get plenty of good rest (without getting sluggish).

The basics do it, the supersets work, the food consumption is vital and the time is a must, but you are in charge.

I trust from your note you’ll apply the various MOs and discover what works for you. And then you’ll agree, it’s all good… at the right time.

Beware of heavy bench and those nutty last reps — Injuries are not good for mass building.
Think dumbbells.

I could tell you to add plenty of lean red meat to your daily menu, and quality peanut butter and bananas to your shake, and a meal of tuna and water to your existing diet, and cottage cheese and plenty of raw fresh fruit and vegetables regularly and, by all means, enjoy Bomber Blend – the best protein in the world.

Creatine helps — Anabol Naturals for purity.

Go… Godspeed… Dave

What rep progression to move on to next and what workout do you typically switch to following your all-time favorite? I’m aiming for traditional winter goals - stay at around the same belt size, but aim to gain some strength at the consequence of an extra four or five pounds of bodyweight.

I’m not a personal trainer and I don’t know you — your specifics. What I have done when reaching for your mass-gaining goals is eat more protein.

Routine can remain basically the same with modifications in the basic exercises or their groove and performance. Don’t be afraid of big changes if holidays disrupt your timing and moods and needs.

Try variations of days and combos and sets and reps to relieve pressure or training sameness, and to investigate upclose other systems or formats. As long as you’re positive, confident and leaning forward, it all works.

We press on — loose-handed, steady grip.

Carry on… Godspeed… DD

How late is your last meal of the day? And what food do you suggest?

I worry less about my last meal as gaining weight is difficult and retaining muscularity is not (providing I train and eat smartly, which I do unless I’m in the hospital or doctor’s waiting room — inside joke, ha).

An hour before retiring is good unless it’s a major meal… sleep is delayed and colorful and scary.

I’ll down a Bomber Blend anytime I feel the need for provision, late or early; a can of tuna and a glass of water is another Draper stabilizer. A small omelet works, if you’re less hardcore. We have great thick yogurt in my neighborhood, brand name The Greek Gods, that I like a lot.

If you train or work hard in the AM, a late meal will provide valuable energy and sustenance and not store as fat.

dd

I’m a young guy — 21 — and trying real hard to gain weight. My thoughts were 6000 clean kcals, split 55% carbs, 25% protein, 20%fats. Is that about right?

We’re a crazy bunch we are.

I’d raise the protein considerably.

I never counted anything when your age and training to get big… just pushed forward day by day. Only thing I counted was the weight on the end of the bar.

Go… get huge, don’t burst… Dave

I just turned 27 and I’ve been working out for years. I’ve been trying lately to take more days off and have been more willing to rest. In fact your split of 3 on, 1 off/3 on, 2 off has been so helpful. I am very strong, but the size just won’t come. Any suggestions on how I can increase the muscle volume?

My legs are big, but somewhat undefined. Should I maybe stop training them for a while and just focus on the upper?

No… Robust deadlifts and squats are systemic exercises stimulating whole-body growth.

Your training sounds right on. A four-day-a-week routine can be tried for a month with a variation on reps (4 or 5 sets x 12, 10, 8, 6 reps).

Change-ups are good once you’ve achieved your training level… instincts really kick in if we let them.

Throw in another balanced meal daily; bring on the red meat daily; try Bomber Blend.

You’re young: Lift hard, eat right, rest a lot, think smart (commonsense and intuition), be confident and persist, apply the basics, dismiss the hype, laugh when you get the chance and be good.

Go… Dave

All in all I’m happy where I am, but I would love to gain another ten or twelve pounds of solid muscle. Can you help?

Well, no, not really. It’s up to you to continue a strong and sensible training scheme that keeps you interested and fulfilled. It all works if effort and commonsense and accrued insight are applied. Be confident and enjoy the tough journey.

My findings: After our prime years, muscle size does not come without its share of bulky mass. Accept that and you’ll be strong in your training.

Have fun, grow slowly and be energetic and healthy. Muscle-only comes slowly and can be frustrating, interfering with attitude and maintenance.

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

Train hard and always… God’s Might… Dave

My 18-year-old son is 5′11″ tall and weighs 130 pounds. He is in good health and has good energy, but cannot gain weight. I recently ordered your protein powder as I just found your web site googling around. Is there any advice you can give to get his weight and body fat up? He will be leaving home in the fall for college and I would like for him to have a successful protocol he can follow on his own.

Adding Bomber Blend to your son’s menu is a good start. He can use it for breakfast, midday supplemental feedings, when on the run, before and after exercise — worthy and costly ingredients for musclebuilding and health.

If I were in your boy’s situation, I’d add red meat to my diet regularly, more milk products (cottage cheese, yogurt, 2-percent milk) and other animal proteins. Nuts, fresh fruit, and various fresh cut vegetables every day. More complex carbs of value and good fats (essential fatty acids, olive oil, flax), and avoid sugar and grease. Supplement with a good vitamin-mineral (I like Super Spectrim, have for 35 years) and EFAs (Omega 3 fish oil).

Encourage him to work out with the weights for 30-45 minutes, three or four days a week… sensible pressing, curling, squatting, and deadlifting… chins and dips and push-ups and midsection… 2 or 3 sets of each of the basics… a routine will emerge.

These basics work if applied consistently, persistently and with mission purpose in mind. Not obsession, but determination; not affliction, but discipline. Too many give up too easily. Don’t miss a meal plus don’t miss a workout equals success extraordinaire.

If you haven’t already, please sign up for our free weekly newsletter for valuable tips, hints and encouragement…a non-commercial companion to your or his daily workouts.

Go… Godspeed… Dave

I long ago read Brother Iron, Sister Steel, and have been a fan of Dave’s writings ever since. I have always been a really skinny guy, weighing in at around 130 pounds. I have tried for many years to build muscles and I was flabbergasted when my doctor told me a year ago that I have an under-active thyroid. A friend from the gym recommended I read up on Dr. Mauro Pasquale’s Metabolic Diet plan. Is low carb, high fat the way for me, or do I need those carbs to get some more muscle?

Keep it simple. Go 40, 30, 30 in your food ratios, with protein your golden resource, and nutritious carbs and EFAs your silver and bronze.

The more we read, fuss, balance, wonder, doubt and seek the perfect walk, the more we stumble and mumble. We’re all different (my latest secret), as you have been reminded with notice of your faulty thyroid.

Red meat and milk products are great weight gainers and muscle and power builders.

Menu and training consistency is absolutely critical.

I’m not advertising here; I’m honestly advising. Without Bomber Blend I’d be struggling more than I do to maintain my weight and muscle repair. It’s the perfect food to add here and there at effective times to restore and replenish, energize and build.

Train hard, eat right, relax and rest a lot, be strong and be grateful and happy,

Go… Godspeed… Dave

I’ve been trying to gain weight for a long time. I’m 16 years old and I weight 150. I need to get bigger for football season next year. It would be great if you could give me some advice or tips on how to get a little bigger.

Tough for some guys to gain weight during the teens. You’re often busy and growing in all different directions. Of course, there are a lot of rolly pollies out there these days eating too much of the wrong foods and who are too inactive physically. Bad choice — you’re safe — stay safe.

Certainly incorporate a sound system of weight training three days a week, being careful to exercise the whole body for function, good shape and power. Too much power training can lead to imbalance and injury. Too much aerobic can inhibit weight gain. I suggest a heavy bodybuilding MO.

You need to eat more GOOD food in a protein-high balance (40,30,30–> protein, nutrient-high carbs, non greasy — high EFA fat).

You need to eat regularly from breakfast — all day, every three hours, plus or minus — till bed time and you need a lot of rest. Think of adding more milk products and eggs and red meat to your menu.

I offer you direction through some brief, straight-forward davedraper.com links, a great summary of training advice, specifically this weight gain page and this general nutrition page.

Bomber Blend is the best protein powder for healthy musclebuilding and at the lowest possible price for the quality… just sayin’… perfect meal replacement, breakfast, pre-workout meal or weight gainer when added to regular eating schedule.

Go… Godspeed… Dave

How would one truly recognize the upper limit of muscular weight gain? Suppose you really hit this limit, does the muscle still require as much stimulation just to keep it from fading away?

Good questions. A regimen of thoughtful conditioning should be enough, re-enforced with intensified training as one gets the urge, or suspects the maximum of muscle and endurance acquired needs a boost.

Of course, the devoted bodybuilder (musclehead nutso) will not always settle for an apparent limit of muscular development and will pursue any one of a thousand or a zillion training methods to advance his cause (at least, that’s what I’ve been told).

During these days of training, muscle-size frustration is accompanied by the continued etching of muscle, training creativity, sustenance of a healthy challenge, hopefulness… and occasional overtraining and a touch of dumb. The words persist and persevere come to mind.

Live and learn and grow… Dave

I’m 23 years old and have been lifting for 6 years and I love it. But honestly, I’m a bit confused, I need advice. I’m 6′1″ 200 lbs (lean), and I cannot gain quality mass. I know I should train heavy and basic, but should I not focus on weight and instead decrease my rest periods to 30-45 seconds, or should I focus more on increasing my weights every set therefore resting a bit longer? Or maybe I should do 2-3 heavy sets followed by 2 drop sets or rest-pause sets? What about partial reps, are those any good?

Next my diet. First two meals: six egg whites, oatmeal with fruit (banana, blueberries), a scoop of protein, flaxseed oil and some almonds…then a shake usually before and after workout…then ground turkey with brown rice with olive oil and onions or green peppers…then I try to have a shake or something before bed. Should I add something or take something out? Supplements: protein, glutamine, creatine, flaxseed oil, bcaa’s, and now that the summer’s coming I was thinking of adding L-carnitine, CLA, L-tyrosine to lean out a little more.

Your zeal is there, and your schedule is good for now (till you get the urge and need to alter it) and your diet is close.

Diet:
I’d add lean red meat for aggressive muscle growth, throw in tuna and cottage cheese for your second meal, and add some cut fresh salad vegetables. Stay light on the starchy carbs (as an example, have a salad instead of rice).

Supplements:
I like the protein powder, which I consider a food, the L-Glutamine, creatine, branch chain aminos and EFAs. Skip the special nutritional additions (L-carnitine, CLA, L-tyrosine) and pick up a scuffed copy of “Brother Iron Sister Steel” with the dollars you save. Everything in the way of tips, hints, routines, nutrition and motivation I know to answer questions and keep you going… straight talk — fun reading.

Workout:
Train intensely with a range of reps from 6 to 10-12. Superset 70% of the routine; skip drop sets and partial reps. Train with a pace that suits your nature plus your muscle building goals. Rely on instincts here, what pleases you inside.

Squats, deadlifts and bentover barbell rows and standing barbell curls are important for you… prepare yourself with sound workouts in these and go for singles in squat and deads once a month or so.

Thanks for tuning in.

God’s speed…. Dave

I would like to lower my bodyfat to about 8-10%, and also improve my overall cardiovascular condition, but I am not as big as I would like to be. How can I add cardio to my routine and not sacrifice energy during my lifting?

Every young musclebuilder’s dilemma — to gain muscle mass without bodyfat.

I lift hard and eat wisely to build muscle, and I keep a keen eye on bodyfat margins. Alas, only a few with rare metabolisms can gain muscle weight only.

Expect to hold some extra weight as you pursue muscle power and mass. The extra pounds provide energy and ready essential ingredients for tissue repair and building. It’s an investment. Training to be lean can be costly in the musclebuilding process.

Do a minimum of aerobic (3 or 4 20-minute interval cardio sessions per week) along with a maximum of weight training and smart eating.

Generalities: Superset where you can happily, 4 sets x 6,8,10,12 reps per exercise generally, 2 or 3 exercises per muscle group, each group twice a week, legs once a week, gut and calves every other day. Warm up, Blast it, Be persistent.

If you’re not familiar with supersetting, read this explanation of superset training.

This forum thread on 8×8 and 10×10 workout routines covers another style of fast-paced training that’ll get you in shape pronto.

Carry on,

dd