Articles by Dave Draper
Bulking for the Winter
Older and Stronger
Over Training
Ready for Action - a Discussion about Gear
Articles
by Dave Draper
Bulking for the Winter
Older and Stronger
Over Training
Ready for Action - a Discussion
about Gear
To bulk up or not to bulk up this winter, that is the question. Perhaps not the
question on everyone's lips, but I'm stirred by the email of those readers who
are lightweights, inch along in their struggle for muscle and resist the long-range
adventure of bulking and bombing.
It's been so long since I've strayed from my automatic menu of essentials
that I'm beginning to take on the features and personality of The
Muscleman Robot by Mattel. Pull the string from my lower lumbar and I say,
"Where's my tuna and water?" or "I want Bomber Blend." The voice is
monotone and mechanical, the expression serious and the movements stiff.
I'm not much fun to play with anymore and I won't go away.
Bulking up would change my appearance and I could start pushing the
weights around in the gym once again, maybe even some of the members like
I used to when I was younger. "Hey, I'm using that bench, lady." Lately,
they just ignore me or hiss. I hate that.
It's tough to listen to your own advice when push comes to shove. Adding
muscle is cool, but at the cost of the quivering striation in your pecs or
the loss of that brazen vein tracing a solitary path across the biceps?
Hmmmm. Who really wants to trade in his minor six-pack for a major keg?
(Yes, the only clothes that fit me are out-stretched, extra-large sweats
but I can squat with plates, Bubba.)
Gaining weight at 6 feet, 220 pounds and 60 years will require a few
adjustments and it would be a good idea to spend 30 seconds answering some
basic questions, like: Why? How? When? What about your training? No doubt
we can all learn from a review of the list.
"Why?" can go around in a circle before the answer is clear. Various
personalities roaming within my concerned body clamor to be heard.
Mr. Wonder is curious and his goal is to observe the bulking process,
determine its current success and failure possibilities and report it to
the IronOnline readers. -- Studious.
The big, bad and insecure child wants to growl and flex and get huge and
strong, that's why. You got a problem with that? -- Stupid.
The guy who writes the newsletter, DD Dull, says, "It's time to stir it up
and stretch it out: Keeps the interest from freezing up in the winter and
fires up the goals before the spring." -- Smart, almost.
"Let's put some meat on those bones. Plenty of good food under the power
of good training is good medicine." Here we have the observation and
optimism of the logical, but often spacey elder, Doc D, who inhabits the
thin air of the cosmic web pages and speaks his mind occasionally. --
Sensible.
The Blond Bomber looks forward to blasting it through the winter and
building up his muscle stockpile for getting ripped in the spring. --
Simple.
It's a change, a challenge, a worthy goal, a fun and interesting
experience, healing and stabilizing and defensive. It's productive (unless
you already register 30 on the BMI scale or have busted out your XXL
sweats).
"How?" is straightforward. Only a few choices are available at the
captain's table, the same meal schedule with bigger portions of protein
and complex carbs. Steak dominates the plate and butter melts on the
vegetables. Additional servings of fruit and cottage cheese are sought,
and the protein powder flies like a B-52. Another meal might be tossed in
just to be revolting. A flagrant option (hold onto your hat) could be the
inclusion of stuff like ice cream and cheesecake. I dunno, girls and
boys... this is, like, weird.
Eating becomes a primary activity, shopping an event, food costs rise,
muscles grow and that's that. Quality food and careful feeding begets a
quality body and superior well-being. Protein powder must be logically
assessed as an integral part of the food budget, not as a supplement.
Protein shakes are valuable and inexpensive meals, not secondary snacks.
Cut out the cappuccino or beer or the spouse's allowance.
"When?" is sometime in November as The Bash fades from the headlines and
the world goes back to normal; as the filmmakers decide who will star in
the screenplay and when it will be released. Five months of living in
sweatshirts and sweatpants can be ugly, and it sure is dumb. In March and
April the cocoon is slowly shed and the morphed creature emerges. What if
I gain 15 jiggly pounds of fat, it's stuck like pudding everywhere and I
can't lose it... ever? Life is often cruel.
How about the training? That will unfold as the food intake and the body
weight increase. I'm certain it will be similar to my current methods of
operation with an increase of the weight handled in most exercises.
Strength improves agreeably with the addition of food and pounds.
Motivation increases in a reasonable, direct proportion with the increase
in muscle strength. And, unless the mass gained is too much, too soon and
too loose, endurance and energy will rise as well. We become ideal muscle
builders with the perfect anabolic environment: fuel to press on and on,
ingredients for extensive repair and construction, developing body weight
to accommodate ever-growing muscle overload and the amplified attitude to
motivate. Stand clear of moving parts.
Seeking personal records in favorite heavy lifts (squats, deadlifts,
dumbbell presses, thick bar curls) that provide comprehensive stimulation
will frequent the agenda. Risk of injury will be carefully monitored and
overtraining avoided.
No peeking under the oversized sweatshirt ... ride the spin bike for 20
minutes three or four times a week instead. Keep your eye on the
springtime and your grip off the love handles. Feel the power and pump and
don't scrutinize and criticize tone and shape. You are not scratching an
itch or rubbing your nose. You are a work in progress, not a canvas to be
unveiled. You are a construction zone, persons at work, a hardhat area
where machines and material are scattered and in use. Proposed completion:
late spring-early summer, 2003.
Today, mid-October, the sun is shining, the sky is blue, the air is warm
and the skin is glowing beneath short sleeves. Bulking up, packing on the
pounds, getting huge on big steaks and heavy squatting under layers of
sweatshirts sound like the pressing plans of a tomorrow.
Right now I'm going to get some fall rays out on the deck while they last.
See ya later.
By the time you receive this conjecture, Laree and I will be zooming
across the desert to reach a cool halfway point en route to Las Vegas.
Wish you could be there so we could talk face to face while they're
covered with barbecue sauce and big smiles. I'll give the gang your best
and save you a few ribs if there are any left over, although, you'd more
likely to get a 600-pound bench press for reps.
Bomb on, dear friends. Dave
We are older than we were one month ago, a lifetime older, and bear expanded responsibilities by which to live. Our contribution to the great effort before us must include physical fitness and readiness.
Don't let your training fade with your tan; don't put on the pounds along with your hooded-sweatshirt. Every fall, with its short days and cooling temperatures, we fall with our loss of motivation and grab-bag excuses. This year, of course, will be different as we choose not to falter. Not wanting to lose control where we need not, our exercise and smart eating will remain fixed in place.
I remind you that it is as simple as replacing a few old wasteful habits with crisp new ones that reinforce your whole being. The fact is we are all enriched as each one of us adds to his or her individual capability, strength and well-being.
New habits in exactly one hundred words:
1) Walk/jog one mile three days a week. Cardio-vascular health. 2) Eat smaller meals, more often. Better assimilation, regularly fuels and feeds the system, reduces cravings. 3) Avoid large meals and long gaps between meals. Fat builders. 4) Drink two quarts of water daily. Energize and afford function. 5) Eliminate empty (non-nutritious) calories and high sugar intake (pop, candy, cake). Spikes insulin, distresses hormones, deposits fat. 6) Increase protein from animal sources. Builds muscle and might. 7) Increase positive activity level. Stay busy. Raises metabolism. 8) Incorporate regular resistance exercise — lift weights. Establish and nurture years of strong health.
I know you heard it all before.
When I was a little kid the only way I learned important stuff was through repetition. You know, the multiplication tables — seven times seven equals forty-nine — The Gettysburg Address — Four-score and seven years ago. It's no different today. Those one hundred words are the constants in achieving a strong, trim and well-muscled body for the years to come. They, like Lincoln's immortal words, offer freedom and will go down in history.
Three questions for you to ponder:
Do any of you doubt that we need to be sturdier, more alert and resistant to outside forces that interrupt our normal daily life — impact from a fall, winter viral infection, darting across a busy intersection or carrying a heavy load? To the degree that we cannot appropriately respond to these challenges are we not vulnerable or, at least, dependent? Does everyone agree that the best way to accommodate physical demands is through regular thoughtful exercise and sound eating practices?
They are not trick questions and I'm not selling anything. I am not boasting or singing a solo. I'm hoping to catch your attention, set you in motion and keep you in motion for your own good.
Gym members, here's a series of movements to perform as a change of pace. You have sixty dedicated minutes. Enter the gym, pull up a piece of floor and with little rest complete three sets of abdominal crunches (twenty reps) alternately combined with three set of leg raises (ten reps). You're warmed up and stretched out. Good.
Wasting no time, set up a light weight on the racks of a bench press. Assume a typical pressing position using a grip that is eighteen inches wide instead of the conventional wide grip. Perform four sets of descending reps (15, 12, 10, 8), increasing weight appropriately. Go for eighty-percent intensity with one minute between sets. You'll work triceps, front deltoids, chest and substantial torso power.
Your next exercise is a standing barbell curl with the same scheme of sets, reps, pace and intensity. You'll work biceps and grip with sufficient resistance in the back muscles as they counter-balance your deliberate and powerful curl movement.
Ready to engage the shoulders, lower chest, triceps and upper back regions, move to the adjustable plate-loaded dipping bars, free-standing bars or assisted dips off the edge of a standard bench. Improvise to accommodate a bar-dip movement that co-works and stimulates the attractive combination of muscles and offers great functional might to the upper body. Four sets of ten reps with sixty to ninety-second pauses.
Finish the upper body routine with the seated lat row. A very complete and agreeable resistance, this cable exercise adds effective stabilizing power to the entire back from the erectors to the scapulae. Grip, forearms, biceps and minor pectoral muscles undergo a fair amount of overload while the lats and back do most of the beneficial work. Execute four sets of eight to ten moderate-paced repetitions, seeking a full range of motion.
I enjoy and appreciate a tight, focused and intense workout. This simple combination is versatile, as it may be defined by the user. Two or three sets can be substituted for the recommended four. Intensity is individual as is weight and pace. A beginner with a good coach can count on the routine to exhilarate him and teach him the playing field. A pro with the right temperament can pleasantly pummel herself with a heated volley of the basic exercises.
As we move along in our training and vigorously apply the six basic keys, we need to be aware of the various bodybuilding snags and pitfalls. At any and every level of training our deadliest and most subtle enemy is overtraining. Muscular gains come slowly at best and only from a lot of hard work. We therefore conclude that the harder we work, the greater our growth. This faulty "more is better" logic will surely lead us to a discouraging deadend. In our eagerness to build muscle , we exceed our training limitations and tear down more muscle tissue that the body is able to repair.
The symptoms of overtraining are chronic fatigue, insomnia, loss of appetite, proneness to injury and illness and the inability to achieve a pump. You may think you have the flu as muscles ache, bodyweight and strength drop and you have a nagging loss of interest in your training.
If any of these symptoms of overtraining heap up on you, back off your training immediately and take time out to re-evaluate yourself and your workouts. Recovery from overtraining is often brought about by decreasing your training levels, either the number of workouts, number of exercises or number of sets.
This may be a good time to be creative. Try something new or alter your training to reactivate your interest. Check out your diet. Make sure you're getting plenty of muscle building protein and carbohydrate before and after your workouts. The body feeds off its own tissue as an energy source if not adequately supplied by food intake. It's vital to keep your attitude up and seek encouragement from partners and friends. This healthy sharing and introspection furthers your learning experience and overall awareness.
You may wisely choose to take a layoff entirely, giving the body a chance to recuperate and your mind the needed time away from the gym. You'll come back after a few days mentally and physically refreshed and with renewed enthusiasm.
PLATEAUS AND STICKING POINTS
Closely tied to overtraining is the puzzle of sticking points of plateaus. Gains come fast at first. The sport is new, hopes are high and there's victory in achieving your goals. Increase in muscle size, strength and tone are evident. However, as growth begins to normalize, progress slows down to what seems like a screeching halt. Here time groans by and the less serious lifters are taken to the mat.
Be assured that providing you're vigorously applying the basics, improvement is always taking place. It's here where the qualities of discipline, perseverance, determination and patience are developed and are called upon. And here is where real growth takes place in your soul and in your physical self.
Chances are you've become anxious, too close to yourself and far too critical. Changes in muscle density and skin tone are very subtle and often appear only after you become weary of examining yourself. Have faith and press on. Don't submit to a child's disappointment and don't give up the front line trenches.
Bodybuilding curiously parallels all of life itself. Each one of us faces these periods of struggle and stagnation and it's from them that we learn and grow.
Ready for Action, Ready or Not
Throughout my workouts I regularly strap, wrap and cinch myself together
to protect this or that and to enable me to outdo my unsupported self.
This is quite legitimate as few athletes of any sport perform free of gear
of one sort or another for very long. Continual adjustments are required
as I move about the equipment in my multi-set fashion to secure one pair
of wraps suitable for one particular exercise and release another that is
not. Certain straps need to be bound tightly to enable me to exceed a
joint's limits and quick removal is advisable as circulation is inhibited
-- Thank heaven for Velcro.
My belt is necessary for the overhead load yet resists my efforts when
bent over and pulling at an angle. The wrist strap has been in place too
long and my hand is deep blue, swelling and numb. Anybody see my belt? I
thought I left it here by the chalk box. Heavy-duty knee wraps take
tedious minutes to gather and re-roll while the wrist straps and elbow
wraps, looped around my appendages, hang long and loose between sets. I
look like the Curse Of The Untidy Mummy in a tank top and Nikes.
Supersetting squats with pullovers is engaging as I juggle my
belt-cinching and knee wrap procedures (wrapping, un-wrapping and
re-rolling) for the heavy leg movement with tight wrist strapping and
meticulous elbow wrapping (or is it strapping?) for the pullover. A
notorious volume trainer I sometimes carry on like a clown for seven or
ten rounds of this act before fatigue and confusion overcome me. Once I
hoisted a loaded Buffalo Bar across my shoulders and backed out of the
rack to dig into a hopeful set of four reps... you can do it, Draper. I
squinted into the polished mirror before me and noted that my wrists were
impenetrably bound in heavy-duty safety-red elastic binding, my
bandage-fortified elbows could take a bullet and my absolutely
indispensable thick black leather belt lay limply next to my rumpled,
totally essential knee wraps on the floor behind me. Something's wrong
with this reflection. I got the reps but it's confusing out there.
Oh, yeah. I never fail to carry water, a power drink, tissues (runny nose)
and a towel on my excursions and on occasion add gloves, bar
grip-expanders and a manta ray to the collection. Exhausting. I have
enough inventory and strategies for a small business. One day I will go
Public.
There are times when I go out to the wilds of the gym floor, er, naked:
just my gym clothes and me. What freedom. What courage. What innocence.
Truth is, the goofy heap of added attractions allows me to train harder
and heavier with less risk and less damage and soreness. I'm getting the
hang of it after all these years and I appreciate the hand-eye
coordination and the pacing mechanism their application provides. They
contribute a playful dimension to the already playful sport without
resorting to aerobic contraptions resembling Harleys and Corvettes. They
come in pairs and in colors and are under twenty bucks, belts excluded.