Dave Draper's Musclebuilding Q&A

Set and Rep Suggestions

Dave Draper — Wed, 17 Mar 2010 22:32:54 +0000

I’ve got a couple of personal training goals: a strict overhead military press with bodyweight and a one-arm pullup. I’m getting close to both. I’ve been training mostly in the low-rep zone, going to momentary failure. The number of sets is around the 6-8 range. I’ve also used some cheat moves (push press, weighted negative pullups). The problem is I feel like I’ve hit a plateau. Do you think the rep /set combination is good? Some people suggest a lower number of sets, but that doesn’t feel like enough training.

When I hit a plateau — meaning, I’ve applied focus and intensity for a sufficient time and determined progress has become severely limited and my confidence and interest are waning — it’s time to change.

Sometimes it’s a good thing to modify your goals as you press on in the same direction. Go back to the original rep systems or go off on a bodybuilding tangent that revives your overall training spirit and achievement. The goals you aim for now might not be achievable with this approach and this round of forcing and pressing on.

Unless you’re 99, have fun and play with a strong heart and will. Plateaus are inevitable and, if we are inflexible and stubborn, can be downright depressing and destructive.

Blast on… from another direction or with a different approach… slight changes can be significant… substitute dumbbells for bar, use steep incline and DBs, heavy barbell curls with full range of motion plus preacher curls for a worthy cycle…

You are a perfect candidate for Dan John’s book, Never Let Go.

Godspeed… DD

Did Arnold Train Heavy?

Dave Draper — Wed, 17 Mar 2010 22:31:01 +0000

Did you and Arnold focus more on moderate poundage and the feeling of the movement, or did you concentrate on heavy movements? I have heard that Arnold did train lighter in an effort to zero in on the pump. Was this true in your eyes? He made tremendous improvements to his physique in the early to mid ’70s.

The tale of the Oak is true of all of us. There was a time and a season for heavy work, but moderate+ with fight and form was the rule. Sensible, healthy, effective and sustainable.

Go… God’s speed… DD

Pro Bodybuilding

Dave Draper — Wed, 17 Mar 2010 22:30:12 +0000

What exactly do you think of the muscularity and shape of pro bodybuilders? I only ask because my personal opinion limits me to admiring the physiques of the ’60s and ’70s. Do you think that bodybuilding will ever go back to the semi-natural days where body types like Frank Zane will be on top again? Sgt from Baghdad

Oddly, I totally ignore the bodybuilding scene. I was there when I was there and gonzo since I left after the ‘70 Mr. World in NYC. I tripped over it again — oops — while building, owning and operating two cool World Gyms in my Santa Cruz locale between ‘89 and ‘05. I’ve heard of Ronnie Coleman… Wow… the vague limit of my interest and curiosity.

I’m with you, and we’re not alone. Bodybuilding went on advanced life support after 1970, and anyway, I always considered myself a guy who lifts weight for fun and good, not a “bodybuilder.”

Where it goes from here is not clear, a question someone asked after the unloading of the A-bomb 60-some years ago.

I get it, cartoon muscularity, like I get 500 horsepower monster pickup trucks with six-foot tires and three roll bars and a fierce caged driver. Far out…

Hey, my good bud and former gym-partner is in Baghdad, might be a chin and dip away from you. You might look him up as he trains regularly at his post’s new gym. One of the good guys, though I have no doubt you are surrounded by many.

Carry on the good fight. God be with you… Dave

How much weight to use?

Dave Draper — Wed, 10 Mar 2010 22:10:00 +0000

Just curious, and if you don’t want to answer, it’s fine also, but what weights are you lifting these days? I got a little slack for a few years on weights, flexibility and general training. My wife gave me a new weight set (300 lbs) for Christmas. I could barely bench 140 in mid January, but as of Saturday evening I’m up to 220 at 5 reps. I lift/push/pull 3 times per week. My goal is 300 before I turn 60 in a couple of years. The number is not important, just a target.

Welcome back… Just in the nic of time.

How much weight I lift is a mystery to me, but it sure is heavy. It’s better I don’t know… Life is cruel enough… I don’t have to measure it.

Two plates is commendable, but know this, my buddy — the bench press and seeking singles is a mistake. The shoulders will complain and you will listen and pay large. Injury is around the corner for those who insist. Instead, persist.

I can’t bench a plate… pain, damage. Dumbbells on various degrees of incline are smarter, better and healthier musclebuilders. DBs work for good.

Be bold and wise and adaptable simultaneously. There is great joy and reward in vigorous workouts with lighter weights.

Drink Bomber Blend and be nice to your wife. Anyone who buys her husband 300 pounds of iron for Christmas is special.

Show this to your sweety, your birthday is coming up fast: http://www.powerblock.com/

Look alive… Dave

Functional Training

Dave Draper — Wed, 10 Mar 2010 22:08:22 +0000

Regarding the functional training revolution, the question no one seems to be asking: Why do none of the leading exponents appear fit, much less have any “functional” muscle to display? I think the public is seeking magic pills with a bedtime story. If it were only so simple!

You’re right. Functional training is not the tale of the musclebuilder and powerlifter. It’s for coaches and fitness educators. It’s for sport and fitness… and refurbishment.

Let’s face it, a bodybuilder would take a hammer to his head if he thought it would build muscle. He’d light himself on fire for striations and drink cyanide for muscularity.

Warning: Do Not Try These Methodologies. Proven Dangerous to One’s Health.

Sincerely… Draper