Dave Draper’s Musclebuilding Q&A

I do my biceps on leg day and my triceps on chest day. I’ve read mixed opinions on this and would like yours.

I’m not crazy about separating bis and tris. I’ve trained to build muscle by good feeling and fun, though it mostly hurts and is a tedious drag. Thus, shoulders and arms, the tank top muscles, always fit nicely together. You push, you pull  and you curl, you extend and you pump.

And, too, the large areas of the back and front torso are a perfect match, pushing and pulling the chest and back muscles to make them big and strong.

And legs are legs are legs, of course… ooph!

Try that three-day combo as a plateau-breaking change of pace and approach. Dare to superset and dig a whole new way to excite your workouts.

> Shoulders and arms

> Chest and back

> Legs and core

With focus and form and confidence, we press on… Godspeed… Dave

I am 40 years old and was working out on a four day per week program, but seems like I may have been over-doing it.  I tried to go heavy when I could,but I work as a laborer on pipeline construction. I am in a slump and haven’t worked out regularly in over a year. Any suggestions? Thank you.

I’d stick with the three-day-a-week scheme. I suspect your job has you hustling, so you can forgo the aerobic exercise; save time and energy and motivation for focused and formed workouts.

Here’s an idea:

Day 1) chest and back, Day 2) legs and core, Day 3) shoulders and arms — a day between workouts.

Day 1) chest and back>>>

Bench press supersetted with wide-grip pulldowns  (4 sets x 10,8,6 reps)

Dumbbell incline supersetted with stiff-arm dumbbell pullover  (4 x 10,8,6 reps)

Cable crossover  (4 x 8-10 reps)

One-arm dumbbell row  (4 x 10,8,6 reps)

Day 2) legs and core>>>

Rope tucks and leg raises

Leg extensions (4 x 12,10,8 reps)

Leg curls (4 x 12,10,8 reps)

Squats (4 x 12,10,8 reps)

Calf raises (lots of sets of burning high reps between ext and curls and squats)

Day 3) shoulders and arms>>>

Steep incline dumbbell press supersetted with side arm lateral raise (4 x 10,8,6 reps)

Barbell curl supersetted with lying triceps extension (4 x 10,8,6 reps)

Seated dumbbell alternate curls supersetted with pulley pushdowns  (4 x 10,8,6 reps)

That’s plenty for now, providing you train intensely and with focus… Try it and tweak it… add more or less of this and that.

Here you hit everything directly once a week, and everything, but legs twice a week by virtue of muscle-overlap.

On a fourth day if you get the shakes you can blast a little of what you think is missing.

Some worthy links, please read:

Superset Training

Instinctive Training

Slumpbuster Workouts

Focus and form and confidence, we press on… Godspeed… Dave

I have switched from a three day a week workouts to two days cardio between workout schedule, with a timed set and one-rep max test, then a timed set later on various body parts. Each workout is spaced from one another about four days, so I wind up doing legs about twice a month, chest two times a month, arms about twice month. Sure seems like I’ve been missing some workouts here… what do you think?

Hard to beat the original workout plan you described. In my mind, the latter method is rigid and specialized and accomplishes little (or nothing) of the things about training an ironhead loves… diversion, exercise involvement, mind and body harmony, muscle and might growth as stress falls away daily, training freedom, discovery, creativity…

Try it… see if it produces worthy results and is likable. Then move on down the road, wiser and whatever…

Lift, live learn and grow… Godspeed… Dave

What do you think about the fewer reps, higher poundage workouts? I’m 56, train at my home in Nebraska and have found I don’t quite recover quite as fast as I  used to.

Must get lonely in rural Nebraska with few if any to share your iron tossing madness.

I like to mix the reps and weight in the sets of each exercise. For example, barbell curls: I choose a weight that allows me to preform 10 solid reps with a little body thrust to expand the muscle engagement. I can maybe get one more if I gag, scream, bleed and lose my groove — not good — I hold it at 10.

I then add weight and go for eight reps, same rules apply.

Next set, I add sufficient weight and go for six reps.

By this time I’m rockin’ and make another weight addition and go for another six, accepting 5 if I must.

I find the variation in resistance and repetitions is challenging, inspiring and otherwise beneficial to muscle growth.

Yes, recovery is slower as we get older. Our training needs to modified accordingly to avoid injury, overload, fatigue and disappointment.

Train hard and always… God’s Might… Dave

I’m interested in a workout of higher volume than those in Brother Iron. Do you have a favorite routine from back during your competition days that would be worth me trying?

If the routine is not in Brother Iron, make up your own that suits your needs.

Any more volume than I applied in the rough ‘n ready days is almost inconceivable and was short-lived  Overtraining becomes a problem with healthy, enthusiastic young guys, and injury, tedium and plateaus are the eventual outcome.

Be steady and sure and long lasting and happy and grateful. Be wise, be patient. Persevere.

Go… Godspeed… Dave

I currently weight train at home 3 times a day each of 15 minutes duration, doing this rather than training for one session of say 45 minutes I’m able to use heavier weights/resistance per exercise. Working on the premise that the greater the resistance used the greater the muscle growth stimulation, it could be reasoned that multiple sessions would be superior than a single session. However, is this really the case?

Why not?

Give the methodology full rein till you run into troubles — not enough repair time, too schedule consuming, any of various overloads, tedious, confusing — and make appropriate alterations to fix the shortcomings.

Or, go back to conventional training with extended training understanding and  apply the technique when you get the urge or when suitable.

Go… Live, lift, learn, grow… Dave

I’m struggling with a big plateau in progress. Truly, what are you thoughts about Mike Mentzer’s High Intensity training theories?

I’d rather hang by my thumbs, or, to be less harsh, there must be more enjoyable and sensible methods of scaling the mountains, where you can appreciate the scenery, breathe the fresh air, feel the earth beneath your feet and regularly thank God for the exciting challenge.

Maybe trying the madness is just what you need to lead you to your next lovable series of training routines and perceptions.

Dave

I just started 5×5 workouts. Is it necessary to do all the warm ups that are prescribed?

There are numerous versions of the 5×5 workout…
Unless you’re older and stiffer or have a history of injury, warm-up just enough to suit yourself.

Warming up ever-so-slowly but surely, like sneaking up on the heavier poundages, has great benefits in conquering the heavier goals. Try it sometime.

There’s a terrific section in the forum dedicated to 5×5 workouts. Spend a little time fleshing out your plan.

dd

It seems like no matter what I do, I cannot get my bench press to go up. I’m listing my current training program to review.

The more you worry about the bench and pursue heavy weight in its execution, the more you risk severe and long-term injury.

Your musclebuilding outline is okay as you proceed in your daily and on-going training challenge, but it is not one designed for increasing pressing power (it’s bodybuilding accentuated). Tris and front delts are heavily exerted almost daily, leaving not enough rest.

You might want to determine an alternate power program for insertion as a seasonal power push. Here’s a sample bench press routine, if you decide to go that route.

Take a second look at barbell benches — go upward in dumbbells instead. Think lean red meat and Bomber Blend.

Be wise and safe, strong and courageous,

dd

Should I do a wider variety versus the same month after month? My thought is if I don’t do the same ones I won’t be able to maintain the same weight. What maximizes the effectiveness when only training 3 times/week? Am I disciplined and routine to a fault?

Order works, but don’t hem yourself in…

From the last newsletter… answers your question to the best of my ability:

• The older I get, the more I prefer and better I respond to variety in my workouts. This variety includes exercise choice, order, tempo, execution (groove) and exertion.
• Musclebuilding/weight training is not about the exercises; it’s about the lifter and his execution of the exercises. It’s not what you do; it’s how you do it. What I fail to bring in originality, you must bring in execution (ever-renewing zeal, evolving style, improving skill, growing emotion, divine assurance). These work if and when you work.

I have my favorites (actually, the only exercises I’m able to do after many injuries and aging) and I practice them according to feel, need, desire, instinct and commonsense.

After years of training with yourself, I believe only you can uncover the answers.

You’re doing good.

We press on, observe and press some more… Godspeed… Dave

I have  a quick question about old school training. I know you trained at Vince’s Gym in your early years. I have read several articles about Vince’s training methods. What’s your opinion on training three weeks and then taking off a week?

I take off a week and I’m ready to climb the walls.

If you blast it and think you deserve or require a rest period, take a three or four days off, or lighten up for a week, or try an exploratory training variation for a week… but a regular routine of three weeks on, one off is for the North Hollywood set, not this bum from the dungeons..

Go… Praise God… DD

I just finished an 8 -week cycle of your All Time Favorite routine … really enjoyed it and added some muscle. I’m looking for something new and was considering the 6 Day Fat Burner. Is this designed to be a 6 day only mini-cycle or can it be used for several weeks? Or can you suggest another routine I might switch to?

Most routines work for a month or so, and then fade as enthusiasm fades and as muscles become accustomed to the work load. Give it a run for the money.

Or, you can stick with some version of the all-time-favorite routine, introducing your personal creative variations of exercises… Bit of a discovery journey that will cause you to wonder, think, improvise and test. You can’t go wrong; everything you do with fascination and good effort is prosperous.

Look at other listed routines for exercise replacements. Check out Slumpbusters for some supersetting bursts within the five-day workout.

Just don’t quit. Go with the flow… Godspeed… Dave

I have a few questions about the arm routine in the news letter: When you used this routine, did you cut back a bit on other upper body training? Or if you were using something like a 3-day split, did you find your arms had recovered enough to hit the other parts hard? Also, over what sort of time period would you stick to a body part specialization for, or would it be totally dependent on how well it was responding?

This was a typical arm workout, 2 to 3 times a week. Too much… I was mean and neurotic, now I’m just neurotic)

This could be engaged as a muscle-priority routine — arm emphasis routine — modifying remaining muscle groups accordingly. You take the lead.

I regularly overtrained, but my mental intensity — determination and insistence, mono-mindedness and commitment — and wholesome eating enabled my development.

I was very rigid in the mid-’60s when building my significant foundations. I adhered to my prescribed routine for six-week cycles. It was my law. It worked for me.

Training alterations were often simple tweaks of grip or degree of incline or bar vs dumbbell, sets and reps, power or pace.

By the late ’60s I was loosening up my training style. More instinct and feel, less law and order. The timing was right. We need both, rule of commonsense and freedom of spirit.

Train hard, never quit… Godspeed… Dave

What do you think about alternating high volume workouts with the kind where you do drop sets and supersets, less volume but high intensity?

Why not? Whatever gets you through the day.

Just don’t injure yourself. Always warm up. Be sensible. Experiment, experience, observe and modify and apply. Clang! It all works when you’re there, aware and hard at work.

Have fun, slap yourself around when you need to, buckle down and walk tall. 60 minutes of this and that three or four or five times a week and you’ll stay fresh and alive and ready for life’s random sneak attacks.

No junk, eat right, smile, be happy and thank God… Dave

My question is about training back and chest in the morning AND night on the same day? Maybe before I leave for work in the morning go to the fitness center and do 3 sets of just some benches and some pulldowns, 8-10 reps each. Have a shake and go to work. Then in the evening do my regular routine. Is this overkill? Honestly, my strength goals (beyond my squats) involve these two exercises, and I really want to jack up my accomplishments.

If it makes you feel good for the day, try it… a little stimulation… maybe occasionally, rather than regularly.

The experience might lead to another training MO or alternate schedule or back to training as usual, discovering you’re interfering with your evening push — the main event.

If you’re thinking of of Jacking Up your accomplishments… calm the beast… you’ll burn out, fret more, enjoy less.

What’s the rush? You never get there, you are there.

Godspeed, dd

First and foremost thank you for the time that you commit to young bodybuilders like myself through your website and emails. During this past summer I was looking for new routines and came across your all time favorite routine. It caught my eye primarily because the day splits fit what I wanted. After that routine I continued on to your advanced training program which has also been a good experience. I was just debating what kind of routine I may use way down the road when I thought what if I just trained instinctively?

You’re welcome. Keeps Laree and me out of trouble.

I particularly like the All-time-favorite routine for its structure and balance, and time allowance for both power and twice-per-week bodypart assurance. This is a nice plan for modifying in subtle ways to prevent staleness and overload. It allows for instinctive intervention without losing control until your instincts have strengthened and proven their reliability.

My more recent programs offered in the weekly articles over the past months exhibit greater instinctive reliability than those in Brother Iron or listed on the web page. You might find the aforementioned style likable and a suitable match for you or, at least, a change of pace for discovery and challenge. It all works if one applies oneself diligently and attentively and positively.

Instinctive training is particularly valuable and enjoyable when one has years of workouts behind him or her and a sound level of muscle development.

Hope this helps you choose the road to walk… one step at a time.

Dave

What would you suggest for a good forearm workout?

Wrist curls supersetted with reverse curls and pulley pushdowns, 4 to 5 s-sets x 10 -15 reps, 8 -10 reps and 15 to 20 reps respectively.

Any version thereof to suit your training methodology will work. Twice a week should do it… count it as part of your overall arm workout, not an addition to the already existing routine.

Go… Dave

I am hearing to train no more than 3 days a week at most for the natural and hard gainers, even once every 4 days or so if you listen to the HIT people. Is it OK to train every day on split routines if you love it, without hampering your progress?

HIT training is for special cases. I’ll pass, thanks.

I trained and grew and gained through my 40s hitting it hard five days a week.

Don’t forget, I owned a gym at the time and was some version of a pro. After 55 I trained four days a week doing my best to gain, retain, maintain and stay sane. It worked, except for the sanity part.

After 63 I dropped to three days and I find any more is a negative — now 66. Despite health problems (heart bypass, pace maker and stenosis and impending lamenectomy, I’m still hanging in there.

With sensible modifications you can train most days of the week. Good friend Bill Pearl trains six days a week at 77 and loves it.

Go… Godspeed… DD

Recently a bodybuilding friend recommended training only every other day using the same order I have been, but consisting of one set of 10 reps with a light weight and one set to failure with a heavy weight. Walking on a treadmill would be done every other day at a brisk pace for 15 minutes. What do you think of this advice?

The aerobic advice is okay, but if you’re conditioned for it, High Intensity Interval Training or HIIT is smarter. Perhaps do your cardio on non-lifting days, using a more aggressive interval training philosophy.

The exercise info is less productive for health, function, fun or realistic muscle growth and shaping and toning. Though every other day is smart, you need to arrange your exercise routine to engage the body more totally and commonsensically.

My recent most newsletters (past months) have given brief routines that explain my training these days (post-62). Routines are found at the ends of the columns in the webpage; snoop around, always something to learn.

A quick look at my current philosophy — training methodology:  Summer of 2008

Pick 6 basic movements for the each day of three alternate days a week, your choice (3 or 4 sets x 8 to 12 reps).

HIIT training on treadmill will cover a lot of leg health and strength — include uphill position for butt and hams and calves.

Example:

Day one: See last week’s newsletter,  Mister Robert Jones Will Not Go Away

Day two and three: No Rest for Iron-Hoisting Musclehead

I’ve started German volume training; I hit the bench for 10 sets of 10 reps before blowing up my back with another 10 sets of bentover rows. The pump is incredible — literally lasts for days. What do you think? In the end, my training partner and I just love to pump iron.

Well, you’re not lacking in enthusiasm or drive. Because of that, and because you’re bright, whatever you’re doing now is good.

We go through all sorts of training schemes searching for the best techniques and methodology. They all work — the good and bad — in that they keep us interested and attentive and involved. They teach us.

Dump the bad, keep the good and glean through it regularly to to invent and improvise systems to suit you, satisfy you. We’re all different.

The secret is to be consistent, go with the flow and never give up.

Go… Godspeed… Dave