March 26, 2003
no, Mister Dave. I don’t want to go to the gym and get beat
up. Don’t hurt me. I’m too young to die.
every workout has to be a knockdown, drag-out battle. I’m
all for blasting it and drawing blood, but sometimes it’s
just plain good to go to the gym and roll around on your back like
a playful dog.
those curious days when the old mutt -- puppy, actually -- in me
comes yapping to the foreground all paws and no restraint, either
because I’m way ahead of the game or so far behind it doesn’t
really matter, I let myself go and follow my tail. The results are
always the same: a good time accompanied by relief, learning and
growth. Oddly, the workouts are equally intense and unrelenting
as the prescribed regimens; that I don’t anticipate them,
that they are spontaneous, the real deal and not a repeat performance
gives the execution of the movements freshness and the training
a sense of adventure.
long has it been since you associated freshness and adventure with
a proponent of sticking to a workout scheme for six weeks to achieve
the maximum results it can afford. Too little time with one plan
and you don’t dig in deeply enough to excavate its densest
ore; you don’t overload the muscles repetitively enough with
might and discovery to send the message to the brain that you need
more powerful cellular structure, more rippling muscle to accommodate
the consistently applied workload -- you need the muscles to grow.
Nevertheless, a tail-wagging diversion is often what’s necessary
to put some bark in the routine and bite in the workouts. Sit, stay,
roll over... good doggie.
get bored regularly? Tough. Keep digging!
people talk about surprising the muscles with new routines. Whoopee.
What’s this, a birthday party at the Pizza Hut? You’ve
got to pound size and density and shape into your muscular system.
That’s when they and their possessor are their happiest, most
content. Surprise your neighborhood this summer and train like an
animal this spring.
are those who proclaim intense, steady, slow repetitions for maximum
muscle intensity, some thing bordering on isometrics and dynamic
tension with a twist of language suggesting it’s the cutting-edge
method. Where has the motion gone, the action, the excitement, the
circulation of oxygen and blood and nutrients, the expression and
revelry? Put me under an Olympic bar for 10 minutes while I do six
reps (or whatever) and I’ll implode. Do it on a regular basis
and you as an aspiring musclebuilder will last three days to three
weeks. Don’t listen to me. I’m just hypered, old-fashioned
workouts of 45 minutes, three times a week are the outer limits
for the most efficient muscle and strength growth.” This theory
is getting a lot of play from some wise guys who fear the demons
of catabolism and don’t really understand how anybody could
want to go to the gym and get huge or ripped or strong and healthy.
In 45 minutes a good natural bodybuilder carrying any muscular size
is just getting warmed up and inspired. You want time to fly? Throw
the clock out the window. Zoom, zoom. You want to grow? You’ve
got to do some saturating and penetrating and exploding. Boom, boom.
workout a week per bodypart for beginner and advanced bodybuilders
is a recent rule put forth by the big guys (who hang out on the
corner near the Rexall). Makes sense as long as you’re intertwining
and blending and overlapping exercises in such a brilliant way that
every bodypart is receiving its necessary twice weekly blessing
and bombing after all.
be stingy. Don’t be cowardly. Don’t be lazy. Don’t
be dumb. Be generous and be wise. Use your common sense and train
hard and efficiently, with good order, crisp pace, absolute focus,
intelligence and zeal. Stop listening to the noisy voices out there
that confuse you with the latest ingredient, method, holistic adventure,
scheme, gadget, scam or whatever.
in the mirror and be that person you see, your best friend. Give
him or her credit for inner knowledge and understanding. Learn the
very simple basics in exercise and nutrition and practice and apply
them happily and with confidence. Now you are on your way, not their
way. You’ll learn and you’ll grow as the days go by
with your tender loving care. Stand and be strong.
know the gym and training and good nutrition are important to you.
Your health and well-being and body comfort are necessary and you
don’t want to make them your god or your worship. My gym is
full of good folks who just love to mingle and stimulate and break
up their day. It’s healthy, productive and freeing. The one-hour
expression refreshes the spirit, renews the body and inspires the
mind. The gym is a refuge and fueling station, bombing and blasting
excluded. It’s a place and time to coax the muscles and fill
the lungs and bloodstream with oxygen and goodness. Eyes toward
the skies you grab, lift, push and pull the iron, engage the cables
and pulleys and make the back work. The moments are yours, well
lived and valuable.
who? Periodization when? Androstendione what? That’s what
I say, that’s what I like to hear. Keep training, never doubt
and turn up the volume if you get the urge. Forget the news, life
for you who are mad about your training and are currently mad “at”
your training as well, which includes all of the above terrific
characters, here’s a Draper Diversion you are permitted to
enjoy from time to time. It’s not exactly a box of chocolates,
but then it’s not sardine and onion pie either.
BREAKING THE MOLD WITH THE MOLD BREAKER
with a lightweight leg routine to plunge into a highly stimulating
warmup and aerobic-like program. Responders: Heart and lungs, legs,
lower back, midsection, grip and a multiplicity of related muscle
throughout the torso.
press 3x25 – for burn and oxygenization
Stiff-leg deadlift 3x10 – stimulation and therapeutic advantages
Standing calf raise 3x15 – stimulation and burn
a weight that allows and encourages total attention to form, moderate
rhythm of contraction and extension, near perfect and precise reps
with 80 percent output. Set-pace is back n’ forth, back n’
forth, near non-stop, yet no race. You’re looking for hard-earned
joy, not knockdown, gasping misery.
straying from the norm assures originality and maintains agility.
Unless we are dared, threatened or cajoled, an oddball collection
of exercise combinations is seldom permitted and seldom sought.
However, they provide rarely experienced mind and body stimulation,
a teaching distraction and possible doorways to less-than-ordinary
yet profitable training MOs.
Bent-bar reverse-grip curl 3x6-8 -- bis, forearms, grip, torso stabilizing
Close-grip pullover n’ press 3x6-8 -- lats, tris, pecs, front
incline DB press 3x6-8 -- front shoulder, related pec and minor
Reverse close-grip overhead pulldown 3x6-8 -- back n’ lat,
bit of bis
close-grip bent-over row 3x6-8 -- lat n’ back, accenting lower
Dips -- feet up on bench 3x6-8 -- tris, mixed upper body, chest,
this diverse routine is something to think about during these trying
times besides the trying times. Don’t let your training slide,
don’t let your guard down and don’t withhold your affections
from yourself and those around you. Train hard, eat right and be
ready. We’ve got work to do and no one does it better than
a well conditioned, spiritually and emotionally fortified bomber.
it up and keep it close to home. God bless you… Dave
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