there’s an obstinate pair. I will offer some of my disjointed
logic to give air and space to the unapproachable couple in hopes
to uncover a notion worthy of your time and focus. Ahem… here
lot of requests are coming over the ‘net asking me for an
upbeat melody to accompany the muscle recovery blues. Guys and gals
over 40 and 50 who are hitting the weights and seeking muscle growth
for the first time since their school days notice the path is steeper
and narrower than 25 years ago. What’s wrong? Is it the toxins
in the air, the hole in the ozone layer, gravity rising with the
cost of living, the stress of commuting under rifle fire…
what? Is it maturity whose growing companions are the easy chair,
appetite and stomach?
about you? Are you getting older by the minute and deplore every
second as they tick by like drops of water from melting ice? It’s
okay. That doesn’t make you a festering crank who’s
failing to age gracefully; a whimpering old sort unfairly burdened
with another of life’s mean tricks or a resentful has-been
recalling with exaggeration the days of glory gone by. You are at
the crossroads, where life and its bittersweet struggles are either
engaged or suffered. You face a fork in the road: confront or submit,
resist or yield, tackle or be tackled. Choices. Choices are for
the free, the liberated, the strong and courageous.
Clear the air as you take a deep breath. The majority of mature
men and women neglect a physical exam by the family doctor until
chest pain and shortness of breath gain their interest. Don’t
might want to visit a friendly endocrinologist for a blood test
to determine the health of your metabolism and hormonal system.
He or she may have legitimate suggestions for you to consider in
upgrading lagging glandular functions… adrenal gland, thyroid,
pancreas. This is very complicated stuff and is gaining headline
attention over very recent years. Aging and longevity are fiercely
competing with classical cancer, AIDS, dementia, heart ailments
and diabetes for solutions and answers from the awesome scientific
world. Extensive research is under way and already progress has
been productive and practical.
to your less dramatic but equally impressive body-revivalists, the
best one can do naturally, as time moves on like a rhino with its
tail ablaze, is to train hard, eat right and keep smiling. Sweet
and simple. There’s something about simplicity that is a delight
to the senses and music to the ears, an upbeat melody for singing
not unlikely that some of those disappointed with their muscle recovery
are not in sufficient condition to meet their expectations, demands
and desires. If one has stayed in shape over the years, maintained
a healthy bodyweight and has not labored their system with appalling
food and drink, he or she will recover faster upon entering a muscle-building
program. Slow recovery might be an indication of one’s lack
of health and fitness. You’ve got to get in shape to get in
better shape -- to build tougher muscle and might. Press on with
youthful enthusiasm to gain superior fitness, which enables and
assures maximum muscular development.
you regain balance and vitality within -- chemistry, metabolism,
nervous system, brain, emotions, intellect -- and as you become
in tune and fire on all cylinders, the faster, harder and longer
you can go with focus and desire.
intensity where possible. Work around injuries; warm up, use appropriate
wraps and an anti-inflammatory on occasion. Of course, don’t
hurt yourself. You know I favor multi-approach volume training mixed
with heavy load, low-rep days throughout the month. Attack from
all angles and attitudes. My workouts are universal, I believe,
and are all over the davedraper.com site, in the newsletters and
throughout the books.
best we can do as ironheads, I’m increasingly convinced, is
push on fully but smartly. I, as you, want to endure in my muscle
building and good health. And I want to proceed in a forward motion
-- to aspire, to achieve, to confront, challenge and go on with
vigor and might to win. Once past 40 and 50, these aggressive manners
and goals take on a different appearance and different meaning.
So far, so good. Day by day they are fulfilled if we don’t
let go, don’t submit, yield or grow faint.
must be taken every day to accommodate our continuing demand on
our decreasingly responsive system. This is not a grim report. It
simply means it is to our best advantage to practice all the rules
and regulations we’ve come to know that contribute to our
development. This is not obsession; this is our worthy pursuit.
There’s nothing new, just the margins are more defined --
more critical -- as time goes clicking by. I list these as “The
Twelve Rules of Nutrition” on page 177 in Brother
Iron, Sister Steel, should you wish a quick review…
not a bad idea right about now.
maintain continuity, here’s a brief summary: No junk foods;
a lot less simple sugar; much more protein; smaller, more frequent,
balanced meals starting with a nutritious breakfast; lots of fresh
and colorful vegetables and ample vitamin- and mineral-packed fruit;
avoid grease, fried food and excessive fat, while being sure to
ingest sufficient essential fat (EFAs); much more water, and take
a daily multiple vitamin and mineral.
to that vitamin/mineral a chondroitin, glucosamine and MSM formula
for the joints and connective tissues that you’ll be leaning
on, and another two grams of Vitamin C for cellular health and reconstruction.
Extra antioxidants are increasingly important and will fit in there
some place, somehow, if you use both paws.
here for the supplements we sell... the same ones Dave takes.]
I mention no more alcohol, cigarettes or other drugs? Also, might
I repeat: Steaks are King? They aggressively rule muscle and might.
a protein powder handy in the kitchen and at work to deliver protein
where and when you need it. It’s often difficult or a nuisance
to feed the hard-worked and recovering muscles when they cry out
must maintain an anabolic environment to assure repair and growth.
You might consider the weekend meal-loading system I practiced in
the dungeon days, as described in Chapter 15 of Your
Body Revival. Pack in the protein and carbs on the
weekends and blast the weights intensely -- with the aid of the
fuel and nutrition overload -- through the weekdays. The season
ahead provides the perfect setting for this aggressive technique.
Beware: This is not a loose bulk-gaining principle. You eat big
and reasonably right on Saturday and Sunday and you train big and
right and tight the remainder of the week. Ba-Boom.
lay off unless inspired by lightening and thunder. Back off the
volume or intensity or load or pace, periodically, and train for
the love and feel of it. Change workouts when needed, not when you
get bored. You might not achieve the overload required for muscle
growth if you don’t penetrate a plateau zone of a given exercise
or group of exercises. Frequent skipping about in workout style
and exercise choice is good for fun and maintenance, but not serious
enough for serious growing. Sometimes you have to chew the iron
before you spit it out. Sometimes you have to swallow it.
in some slumpbusters periodically to accentuate your well-ordered
training scheme. You’ll find these on page 139, in Chapter
14 of Brother Iron.
attitude is like your living, breathing automatic pilot. Keep the
rascal full of hope, well supported and alert. This doesn’t
happen by itself; it takes work, care and self-control. Establish
your training scheme and trust it. If doubt slips in, unconsciously
your workouts become less intense and less desirable because you
are no longer sure of them. Focus your eagle eye on those realistic
goals. Visualize them. Unless they are far-fetched and fanciful,
you are likely to achieve them when you believe them. Be absolutely
confident. Get tough.
is one of the miracle workers in our muscle building and rebuilding
project. Fatigue robs us of fire and drive in the gym, and lack
of deep sleep deprives us of the premier hours of growth, when we
are visited by the ever lovin’ GH (growth hormone). Shooting
for eight hours of sleep a night is vital. A nap, when you have
the luxury, is a wise and beneficial investment in cellular healing
and energizing. Sweet dreams.
is a bigger threat to our health than we fully realize. Diminish
stress in your life and watch your muscles grow, the fat evaporate
and bad habits disintegrate. People will smile and say, “Hi,
give me five.”
word, bombers: Top your tanks, check your landing gear and be prepared
for unpredictable weather this time of year.
vigilant. Watch your wings.
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