Dave Draper’s Musclebuilding Q&A

I recently started “Draper’s All Time Favorite” as well as the 3000-calorie balanced menu… first time I am following such a higher protein low carb diet as well as so little cardio. My muscles and muscularity seemed to deflate. I am going to give your program a seven-week shot, but am nervous about putting on body fat at 3,000 calories. I suffer from “Analysis Paralysis,” meaning I have a whole bookshelf full of workout books.

The fewer the resources sometimes, the better—you being the main one.

You’ve chosen a tougher, more aggressive musclebuilding training approach. Great time of year to explore the territory. It’s more fun, but you might want to adjust your fat-critical eye. A little winter mass is healthy and will support the muscle growth and adjust you to adjusting — stretch you, test you.

Get too rigid with the iron and something’s gotta give. And don’t forget, any unlikable bulk-gain is easily corrected.

Train hard and have fun… Dave

The  50s is a great span of time in mans’ life; enjoy and embrace them.

Weight training and muscle- and strength-building are wonderful endeavors and can reap more rewards than you expect; appreciate and develop them.

Genetics play a major role in one’s development. All you can do is apply yourself sensibly… enthusiastically… hopefully.

Expect a lot, but not too much. Train hard, eat right, be consistent and be positive. Don’t injure yourself, overtrain, doubt, fret or dismay. The muscle will come as you weave you’re way through your training schemes. You have, after all, access to our web page and the guidance of Brother Iron… you’re way ahead of the game (just joking, but not really).

Hold a body weight that is comfortable and not reaching toward lean. You need the extra ab-hiding bulk to provide strength and energy and muscle building nutrient-intake to encourage and fortify lean muscle growth. In time — after this winter season, or the next, or the next — you will feel ready for getting ripped and the changes in programing to achieve it.

By that time you’ll have grown enormously in character and personal understanding and patience and discipline and popular support and, possibly, shoulder mass.

Getting to lean too fast is muscle-costly and tiresome.

We try our best, by God…

Dave

Currently I am weight training on a bulking program around 2PM. I would love to train early before work, but am lost as to what I should be eating before such an early workout. Is it better to wait until later in the day, thus having additional meals in my system to help me train?

Here’s a thought: Train in the AM as you choose after an ample protein shake. I did this for most of my training career (bulking, cutting, power training, pre-contest) and loved it. You and your nutritional system adjust in a short time to the schedule.

Remember, your night-before meal is ready to go (assimilated and ready to serve you fuel and muscle building support) when you get up for the day.

You’ll have the rest of the day to feed yourself like crazy.

Try it… Live, lift, learn and grow.

Get Huge.

Godspeed, Dave

I am 24 years old, 5’10′ at 73kg after three years of training. My whole skeleton is weak, and my ribcage and shoulder bones are too narrow. I tried supplements, but the result was zero. Can you help?

There’s not much you can do with your bone structure beyond what you’re already doing. A sound diet (including meat and milk products) and focused weight training are the pathways to improvement. I believe everyone has gifts and qualities and strengths and weaknesses they are born with and, accordingly, degrees of potential.

Evaluate your strengths and weaknesses and with courage and wisdom adjust your life to fit and fulfill them.

Here are a couple of favorite links:

• General nutrition guidelines
• Keys to bodybuilding

Unless you have a medical problem, hard training, right eating and a courageous attitude are your best answers.

None of this is easy or quick… but it is fantastic…

Godspeed… Dave

I just don’t seem to be putting on size. Does that come with age? I’m 22. And what kind of weight gains do I have to make to gain size? I’ve read that I need 5 pounds on my arms to gain one inch on them!!

With time and guts and hard training and love… You’ll be gaining 5 to 10 a year of more or less solid weight and good strength. Train hard, eat right, don’t rush it and don’t injure yourself…

Forget about the “pounds per inch” stuff… it’s too general… not reliable.

The long haul is under way, and you will notice your growth and gains come in spurts and fits and starts. Flow with them all. Get the basics in diet and training down and don’t ever swerve from them and you cannot fail. Read Brother Iron Sister Steel and all your questions will be answered as if by a friend who knows you.

Add another meal of cottage cheese and tuna (3 -4 oz of each) and/or another protein shake – 1/2 before and 1/2 after your workout — each day. Another banana and loads of fresh vegetables and at least one red meat meal a day.

Stuff to think about… gotta go… DD

I have checked out most of the articles on your website. I also looked into the forums and was particularly interested in the Dan John Mass Made Simple forum. That might be the right way for me to go. My only worry is that I may put on some unwanted fat. Even at a light weight of 140, my bodyfat percentage is still too high at around 16%. Maybe it’s because I am 35 now. Are there any good body fat calipers at a good price that you could recommend?

Mass Made Simple and fat calipers do not go well together… I’d skip the measuring device and commit to some tough training under Dan John’s superior guidance… gaining muscle and strength can get messy… Relax and blast…

You’re a young man at 35 and, if healthy, have years of fulfilling and productive training before you…

Choose a basic musclebuilding program and hit it with vigor, consistency and high hopes…

Brother Iron works… Godspeed… Dave

I heard you did mass bulking programs, but today’s athletes seem to stay leaner. Should I stay lean or go for a bulking period?

Staying lean and gaining muscle weight slowly over time is a workable procedure and a common choice of current-day bodybuilders. It’s risk-free and safe. Also dull and predictable.

I ascribe to the bulking principle to gain muscle mass while one’s a young man. The increase in food intake provides a positive anabolic environment — plenty of nourishment to restore intensely trained muscles, add new muscle to compensate for muscle overload — and supply fuel for repair and training energy.

The added pounds of hard-yet-uncut bodyweight afford greater strength with which to train heavier and harder… greater hypertrophy. Resistance to illness and injury, given one is careful, is improved and the less one is deprived of food, the happier a person generally is. There is less time searching for the tiniest striation and paper-thin skin, a major hang-up for the well-defined musclehead. Scrutinizing is agonizing and a waste of time.

When mass and power are in place long enough, hard muscle develops and matures. At the right time — usually as the spring takes hold and summers is not far ahead — one initiates an attitude, a menu and a training program to eliminate the fat and retain the muscle. And lo and behold, there the person stands, bigger and better, wiser and more experienced. Your choice.

Do this: Eat increased amounts of red meat, tuna fish, eggs, cottage cheese daily and added Bomber Blend protein drinks before and after your training for four to six weeks. Be courageous, be cool and don’t gorge yourself. Your anabolic environment will soar and you’ll get strong and probably smooth out a tad. Don’t freak. Train harder with the iron (install supersets), but don’t increase your aerobic exercise. Be confident, don’t doubt. The challenge I pose will introduce you to a few new sensations, considerations and training excesses and boundaries.

Another thought: Commit yourself to 6 weeks on Dan John’s Mass Made Simple program.

I am not physically big in any sense of the word, but I am muscular, having trained since I was 12 years old.  Could there still be room for growth after all these years?  Being 29 years old, should I continue to strive to pack on more muscle, or should I quit training for size?

Not unless you find it frustrating and loathsome. Training for size is a sound and spirited methodology, delivering musclebuilding improvement and fulfillment, whether size is gained or not…

You might still grow…

dd

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>>>

I had a quadruple bypass and had a heart attack, so I have a stent. I’m a non-smoker with pretty decent cholesterol. I am in cardiac rehab, but I can’t build the muscle back like I had before. I have lost 48 pounds, and weigh 167 or so. What can I do to lose this flab on my belly and arms? How did you do it, Dave? Did it take years after your surgery? Is there a special protein drink or something? I am using a whey protein drink once a day but I would want to change it if needed.

An off-the-cuff, hip-shot summary (you might want to take cover): I, at 65, was back in the gym within 21 days of the bypass, taking baby steps guided by my own nose. I lost 15 pounds by time the smoke cleared and have generally maintained that weight as I’ve fought like a wounded hound dog since then, three and half years ago.

As we age, slow down and confront limitations, it’s tough to maintain muscle and prevent fat storage, fight as we might. There are no special ingredients beyond the needed meds and the typical dose of supplements we musclebuilding nuts take to make things better. We’re all different and age according to our sum-total selves determined by genes, lifestyle, care and abuse and the fortuity factor or God’s plan, your choice (I pray… hard).

I’m only able to train two or three times a week, as I’m a small wreck at 68. Still, under the right light and squinting eyes, I look a lot like me.

I like Ageless Growth and Bomber Blend…

Go… God’s Might… Dave

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