WHAT'S NEW @ davedraper.com
May 3... Fast As You Can, But Don’t Hurry—Each day of the week brings a different feel to the workout. Here Dave looks at the days, one through seven, and puts his unique spin on the Work Week.You can read it here on the website, or here via printable pdf download.
Pssst. Hey you, over here. Ya wanna buy a bridge from Brooklyn... includes instructions for reassembling in Korean, Spanish and Babazwani, an Allen wrench and free-delivery. All parts are shrink-wrapped.
Hmmm... Where would you put the Statue from France? I see...
How about a genuine prototype of the Draper Dungeon complete with chains and hooks and devices of torment at a very dark and cold discount price? Contact Laree at lareedraper AT gmail.com for details.
Remember me telling you a few weeks ago about my back problems? (Whining, really -- don't remind me.) Some of the strangest twists have come about since then, which you'll read about as the process moves along, but as an interlude let me add that things are much, much better already. One of the curveballs has been discovering the immediate benefit of a variety of back exercises, most of which had previously been on the forbidden list… wrong list, apparently. Jeff Martone is a gifted instructor who's been through his share of injuries (and a few other people's); in the following article he'll describe the steps he took to rebuild his ailing back. This is part one to grease the groove; part two is in the articles section on his site.
Cholesterol, hormones, kidney function and prostate. What a bucket of worms, right? Might be ugly, but you still need to dive in and make your way through the muck. For an overview, let's go to Will Brink to get a look at the thought process he goes through while choosing his blood tests and interpreting the lab results. What's high, what's low and which elements need immediate attention, long-term monitoring, or are headed for smooth sailing? Here's an inside look at his blood readings.
Three weeks into kettlebell training doesn't put me in a position to make many suggestions, especially considering three weeks is about the average new-exercise drop-off point. Still, I've discovered a few tidbits I suspect will keep me in the basement with these handled globes on off-gym days; I'll send the tips your way from time to time in case your busy life makes you a prime kettlebell candidate, too. One aspect that really opened this up for me was discovering Mike Mahler's article on working with heavier 'bells. You see, I thought kettlebell workouts were entirely geared around lighter weight, conditioning workouts, cool in their own right, but the addition of a couple of heavy workouts to the mix multiplied the draw immensely. Here's Mike with more.
Layers of clothing were stripped off, and long sleeves got shifted lower in the drawer the past couple of weeks. Soon the sleeves will be gone and weakness in the shoulders will be obvious to all. That oughta get your attention! Luckily, it's never too late to put thickness to your beautiful shoulders, and Richard Baldwin has just the solution. Girls, remember Linda Hamilton in that Terminator flick, which was it, T2? You want those, don't ya? Guys, maybe you can't build Don Howorth delts, but you can surely beef up from your wintertime dullness. Over to Richard.
About those Draper Dungeon prototypes: If interested in the details, I'm at lareedraper AT gmail.com.
April 26... A Gym on Every Corner a Robust Society Does Not Make: More gyms, fewer places to work out. And on top of that, fewer people paying any attention. So the story goes, and that's the meat of Dave's weekly article. You can read it here on the website, or here via printable pdf download.
What do your friends have to say about your training, especially those who are entering the more, ahem, mature ages? One reader wrote of his struggle to explain himself, and that declaration brought on a heart-felt discussion about age and weight lifting among the IronOnline forum regulars. See if you can identify yourself in the following thread on aging, training and friends.
Over the past months our health and fitness database mushroomed into a reference used by thousands to get an overview of topics of interest, from weight training how-tos and exercise descriptions, to Golden Era history and personalities, cardiovascular health and self-help fixes for body aches and muscular imbalances. To build on our shared knowledge, you can trust we've uncovered the top informational sites to propel you forward for further research. I'm incredibly pleased with the progress so far, and sometimes wake up in the morning thinking of new tricks to hide in the database. Bookmark this health and fitness database for your first reference stop.
I'm not even (and won't ever be) a part of the "love cardio" clique. Still, recently revived habits remind me of the value of aerobic training in life and lifting. Spring's get-in-shape-for-summer mentality provides a convenient opening to revisit the subject. Let's look in on John Christy as he discusses cardio training:
"Aerobic work increases the volumetric mass of the left ventricle which in turn increases cardiac output. Every time your heart pumps you get more blood per pump, and remember, more blood equals faster recovery. And when I say faster recovery I not only mean between workouts, I mean when you’re resting between sets. This additional between-set recovery will make the difference whether you’ll make your goal reps or not. If you add up the difference between making that rep or not over a several-year period it’ll mean the difference between being developed and very developed."
Sound good? Here's how to lay the foundation.
I couldn't be more elated with the responses to the new seminar DVD, and certainly Bill and Dave feel the same. Early reports describe it as a winner; my guess is, at least part of the reason is it's a kick for people who have followed the guys in pictures over the years to finally hear their voices, see the interaction between the two, get to know their personalities in a way that's not possible with still photos, and, finally, to discover the tips they've learned over 50 and 60 years of continuous training. Don't take it from me; read what others have to say.
And now, if you're ready to pick up a copy of your own, here's the direct link. Don't forget to check inside the cover for the 32-page transcript of Dave and Bill's private conversation following the seminar. My favorite part.
Almost forgot! One of our brother sites, IronAge, has opened the forum to all-comers, no registration necessary. This site's a must-visit for anyone passionate about training in the Golden Era, a real class act. Drop by over the weekend when you have time to snoop around. You'll love it.
April 19... A Peek at Dave's Email Box—Let's grab a look inside Dave's mailbag today, as he answers the questions that Spring brings. You can read it here on the website, or here via printable pdf download.
Refresher course: It's not the outside that counts. So writes my IronOnline forum moderating partner, Bill Keyes, as he occasionally reminds us to care more for our internal workings than for the shape of our delts and glutes. This is especially true these sunny spring days when the layers of clothing begin to shed and our fitness dreams are lean and muscular, which of course is, as Mikey would say, MINT. Still, let's give an inside look at the guts of the matter.
I didn't dissuade you of the image of rippling abs and cuts in your quads? One fast track is the quick-paced workouts of the late Vince Gironda, whose writings often to push toward simple workouts with decreasing rest periods. This link explains much of Gironda's thoughts over the years, and the second is a live training log where you can watch the progression over the past couple of months through today.
Iron Game historian Joe Roark's Iron History board is now open for reading by non-members. Those who may have been hesitant to register can now simply drop in on a whim to discover essentials of your favorite lifter, implement or event. For instance, here's a thread with photos and memories of the York Hall of Fame.
And here's Dave's history page, where you'll certainly find something you didn't know. Not even Dave remembers much of what Joe digs up.
How much is your bench is probably the most common question heard among newer lifters, but the one I like best is "how many chins can you get?". If your initial flash is "Ugh!" let's see if Ian King can clue you in on the techniques to get that number up from zero.
Practice that until we meet again. Wouldn't you like to be one of the few who can jump the bar and pump out a dozen easy reps? If you're female and can pop off a chin or two, you're surely one in a thousand. Doesn't that sound intriguing?
April 12... What kind of advice would you expect from Dave if talking about Overcoming Discouragement and Disappointment? You can read it here on the website, or here via printable pdf download.
The Bill Pearl/Dave Draper seminar DVDs arrived a few days ago, and the booklet inserts appeared just this afternoon. Dave'll be signing the booklets tomorrow morning in time for us to ship the DVDs orders in the afternoon. Can we get one on the way to you?
The book I was telling you about last week is guidance for my last step before searching out a more serious plan of treatment for back pain (not as drastic as surgery, no worries there). It's getting a little tough to sit here, and the truth is, sitting here is most of my job. And if this book is right, it's the sitting here that's causing the problem… and due to what, you ask? Bad posture. I don't know if it's gotten bad enough to need outside attention, or if these simple back extension exercises will do the trick; I'm aiming to find out. Some of this sitting time involved sorting out back pain information to share with the many readers who need it. If that sounds like you or someone you know, follow the forum link through to the Back Pain page in our database, where you'll find a nice collection of reference material. The diagnosis process is a bit overwhelming, but it's a whole lot more attractive than blinding agreeing to back surgery. And seriously, who among us hasn't had some back pain along the way?
Last week after Dave fired up the generator 'cause his article wasn't done, I took advantage of the juice to watch Dan John's hard training DVDs here on my computer… yep, both of them. Many readers know Dan as not only a top former track and field competitor, but as a current highland games competitor, an outstanding coach and a prolific writer who's main theme is to stop stalling, buy a bar, lay it on the ground and get it overhead. Mainly, he's a can-do guy who will make a workout out of anything, and encourages you to do the same. Rather than take up too much space here, I'll write up my thoughts at the following links; in case you don't get there, I'll just tell you quickly: I'm a fan.
I joined the ranks of the kettlebell enthusiasts this week (you may have known this was coming if you read the recent Kettlebell vs Barbell thread), and there's a tiny bit of, maybe, embarrassment is the right word, as an old gym owner tromps downstairs to swing around an iron ball on a handle. But, I'm liking it enough and see plenty of potential, sufficient to say the embarrassment should ease in a week or two. Here's a collection of information and links for the full kettlebell treatment.
We're heading to Alaksa in June for a small IronOnline Bash get-together at Corey and Ellen Pavitt's new gym in Juneau. You're invited, of course. I'm adding the information link, and request an email if you think you might like to go -- our hosts need a bit of warning for food and event planning.
You may remember our forum discussions covering Bill Starr's book, The Strongest Shall Survive, and the promise of the author answering our questions once the book review month was complete. Done and done -- Bill's answers to our final queries are now online. If you didn't spend any time with the material a couple months ago, try to find some time this weekend and click around in the Starr section, because for certain, some of your training questions will be answered there.
April 5... Last week Dave promised his big-biceps at 65 plan; this week he backs off. Mostly. You can read it here on the website, or here via printable pdf download.
The guy at the grocery store yesterday told me we've had more rain here on the central coast of California than they've had in Rain City Seattle. The numerous mudslides on our road, some of 'em kinda big, convinced me the rumor was probably true. It's rained for 24 hours since I talked with him, and so far our power has been out for a good part of that time -- a tree came down (again), blocked the road and brought down the electricity.
Spending the day without electronic conveniences and, take note, stuck in place here on the side of this hill, I read a back pain book that I'll tell you about next week after I give it a test run, road my spin cycle (no washing machine jokes, please), did some stretching, started a pot roast, took a nap and eventually went a little stir crazy.
One notable reason: We just got word of shipments coming in from both the dvd replicator and the booklet printer; the Bash 05 Seminar dvd with Dave and Bill Pearl is D O N E. Hey, man, I've got *stuff* to do!
Now, I know you've heard this before, but that was all a prelude to the real thing… today's announcement. I put up an order link -- above -- we'll ship the DVDs immediately upon receipt early next week. And guess what? It was worth the wait!
A couple of weeks ago I mentioned Alwyn Cosgrove and Lou Schuler's new book, The New Rules of Lifting, and since then Alwyn dug up an excerpt for me to post for you. The book's hardcover, 286 pages, and well illustrated. Alwyn provides the exercise instruction and workout theory, which Lou presents in his easy-going, enjoyable style. This book's a winner; check out the excerpt.
You're read about Dave's thick-handle cable attachments, probably drooled a little, maybe even frowned in disappointment because you have a home gym setup; you've got a cage, a nice set of weights and your dumbbells go as high as you need. But what the heck are you going to attach a thick handle to? There's no pulley system in your garage, and that ancient laundry line pulley's rusted tight. Odis and the guys at Torque to the rescue: $685 and a small spot in the corner brings you cable pulldowns, lat rows, pressdowns, rope tucks, triceps extensions, one-arm cable crossovers -- you name it! This new cable tower, plus the free weights already in your garage and a Draper thick handle or two make you King of the Neighborhood.
I'm about done here. The generator's noisy and the fireplace is crackling. If the cable that gets us on the internet is re-connected, this will be sitting in your inbox Wednesday night. If not, it's anybody's guess. Unless, of course, it's more than a day late, in which case I'll put this on a disk and trek out the road a few miles to Kinko's to send it out onto the information superhighway. Modern day version of "I hiked to school three miles, in the snow".
March 29... How many days a week should you train? If you haven't asked yourself that question over and over, you're a rare one. This week Dave tackles the topic. You can read it here on the website, or here via printable pdf download.
I know you've seen these links a million times. Here's a million and one, just in case today's the day Dave's pushed you over the edge. One container of each is the golden option:
Dave's personal protein powder blend
Our trusted time-release vitamin formula from Super Spectrim
I spent a bit of time last weekend (far longer than expected) sorting out some of our Alaska trip details. You may remember our friend Corey Pavitt invited us for a weekend in Juneau, Alaska, mid-June for an IronOnline Bomber Bash event. It turns out the mid-June weekend is Alaska's version of all-day, all-night sunshine, and I'm just as curious as anything to discover how that feels. Corey and his wife Ellen built a fabulous new gym -- grand opening's next week -- and you're invited to join us as we help him break in the facility the weekend of June 16th. After my weekend bopping around making our trip plans, my suggestion if you're considering the trip: Get a hotel and car rented, and cancel later if needed -- selection gets more limited as the days pass.
I'm at the consideration stage of making a change-up in my workouts -- 17 years in the same gym, change won't come easy -- and had questions of the kettlebell enthusiasts in the forum. Such as: Don't you miss hefting a heavy weight from the floor once in a while? Seems like a mix of a couple days of KBs and a couple days in the gym would be better, as well as more interesting. Follow the link to see how you fared with the answers.
Heavy stuff is fun; the challenge and success is thrilling. Low-rep heavy training is the bomb for size and strength, and here's the why and whatfor according to Mike Mahler.
Once you've considered 3x3s or 5x5s, what are your other options? In this article by P.J. Striet, you'll discover literally too many training techniques and protocols. Bookmark this one for future reference; it's a great recap for those days when you hit a snag and need to reverse trend, or when you can't figure out what the heck that new training authority's writing about.
I hope you'll take a few minutes in peace and seriously consider making your way to Alaska in June. The Bomber Bash isn't for everyone else; it's for us
March 22... Part two of Dave's commentary on weight gain, here you'll find the exercise selection to add to last week's menu and nutrition advice. Thin men unite! You can read it here on the website, or here via printable pdf download.
As far as I've seen (and my weight training library, while certainly not "complete," is definitely above average), there isn't a comprehensive dumbbell training book currently in print. Not until last week that is, when Fred Fornicola and Matt Brzyski's new book, Dumbbell Training for Strength, hit post offices around the country filling pre-publication book orders. Outstanding work, guys!
Overhead pressing continues to hold a place in my top-three exercises, which place varies from time to time, probably depending on how sore my legs are. If you need a little more convincing than the occasional mention here, jump on over to this comprehensive Charles Poliquin commentary on a most-excellent movement.
Now that our work is done here, perhaps you're ready for some light reading. Both Ed Corney and Danny Padilla sparked energy into their websites lately, making these outstanding stops on your competitors' website visits. We'll start here, with an IronMan Magazine poolside interview with Ed Corney.
Moving on... how to you think Danny -- The Giant Killer -- Padilla remembers his 1981 Olympia experience? Can't guess? He's here to give us the inside scoop. Stop and set a spell!
March 15... Guys Getting Big... Couple a guys cornered Dave in the gym the other day, "Hey, Dave, how do we gain weight?!" In gathering his thoughts -- you know Dave, he has to write stuff down -- today's weight gain column, part one, emerged. You can read it here on the website, or here via printable pdf download
Last I heard, Dave's planning to expand on the weight-gain theme next week, so let me just slip you a couple of links before changing the subject. We've got two pages on the site demanding attention in the midst of his article: Bomber Blend recipes and the benefits of Super Spectrim vitamin/mineral, along with the formula. Pop on over for a preview while the topic's hot on your mind.
I don't think anyone will gain any weight from this, but at the finish of my workouts lately, I've been holding the weight at the top of a couple of movements, to failure -- a static hold -- breathing but otherwise immobile. The days following bring on intense body pain, making me of course want to do it again. We discuss static holds here.
Earlier we fleshed out static contraction training, and that morphed into a top-drawer discussion on HIT vs volume. The guys in the IOL forum can talk HIT and volume like none other, all the while retaining their good social graces. There's a small printer icon at the bottom of the page; use that to re-format the thread for a printable page because this doozie's a long one.
Canadian strength coach Christian Thibideau, one of the few modern-day proponents of this type of isometric training (notwithstanding the followers of the one-and-only Charles Atlas, and the un-parallelled John Grimek), writes, "I see isometric exercises as very beneficial for all classes of athletes." His article Isometrics for Mass provides the details.
Hey, before I sign off (and I’m not nagging about how or if you record your diet, but considering Dave did bring it up again), as I mentioned last week, my daily calorie guesstimate was off by about 200 calories. That's the difference between joy and frustration for most of us. Enough about me: If Chris McClinch, the guy who wrote The 10 Commandments of Getting Cut, easily one of the most read articles on our website, admits to being wrong on his guesstimates, maybe it's time for you to take another look. You can read Chris' thoughts in his blog, here.
March 8... What's That Draper Guy Thinking?
This week Dave's gives us a look at what goes on behind those eyes of his, moving around the gym floor between sets. We'll see his sets and reps, then we take a gander at his neighbor's movements. You can read it here on the website, or here via printable pdf download.
It's not because I train at the same gym that Dave's images fit in my head so well. Wasn't he pretty much saying what you thought during your time in the gym yesterday? Oh, yes, no doubt about it. Lucy and Baggie Pants and the rest of the motley crew frequent all the gyms around the world, and you and I, I'll bet, have the same conversations bouncing around our brains. You thought you were the only one, maybe?
Of interest in reference to Dave's article this week, you'll find the following exercise descriptions top shelf:
Diet Analysis Software -- Worth the Price?
Several years ago I used the free online version of fitday.com for tracking my daily calories, but waiting for the entries and searching via the internet was frustrating and I bagged it after a week or two. Last week I sprung loose the $29 for the PC version of the Fitday software download, and I'm here to tell you, wow! What a difference it's made in my food choices! There's nothing I haven't done before, but it's notable to see the macronutrient percentages graphed automatically, making it simple -- really simple -- to see where I've gone wrong during the day. Diet analysis software has come a long way these past few years; it's now a terrific tool for those of us with fat-loss goals. Let's use the this forum thread to find out if diet analysis software is useful for weight gain, and if any of my pals in the forum have other software ideas to offer.
Here's a question I've been asked a few dozen times, with no answer at hand: How many calories will a pound of muscle burn? If I gain muscle, how much more can I eat? Says Fred Hatfield, "On the average, during a normal course of a day, one pound of muscle will burn somewhere between 30-40 calories, give or take." There's a lot more where that came from: a Lee Haney/Fred Hatfield nutrition seminar transcribed by Dennis Weis. You probably won't have any time left, once you finish a thorough read of the report, so when you get done, bookmark Dennis' site and go back to it next time you have some research time to spare. It's packed with unusual reading treats, from educational to old-time musclebuilding personalities, a real treasure.
Athletic Conditioning -- Motion for Everyone
Had enough diet and nutrition input? I'll say! Let's go to Alwyn Cosgrove to shove us in the right direction: back to work. I can always find something interesting to read over at Alwyn's; this time we delve into athletic conditioning. For instance, here's a little goodie most people don't know, balanced training: "If you can’t handle the same loads for two opposing movements, increase the volume of the weaker movement." You'll find the reason behind this important key, plus more, at the link above. Alwyn's got an outstanding new book out, by the way. Check out The New Rules of Lifting during your cruise of his site.
March 1... This week in I Heard the News Today, Oh Boy, we get another view of Dave's romp through the gym, this time focusing on the exercises that are working. Press behind necks, anyone? You can read it here on the website, or here via printable pdf download.
Getting a jumpstart on spring, Hugo Rivera, the about.com Guide to Bodybuilding, offers this 14-page guide entitled, Lard to Hard. This is his overview of the big picture of physical transformation, and covers the basics from exercise program to nutrition, supplementation to rest and recovery. I say, go for it; don't forget, March goes out like a lamb (or something like that) and leads directly to waterfront activities.
Now, as long as I have you thinking about shimmying into that swimming suit, let's ask Will Brink to explain how whey protein can help in the weight loss arena. In fact, he'll use this long article to describe the full gamut of benefits found in whey protein, most of which you probably don't know. If you're convinced, make your way back to davedraper.com and to score a jug of Bomber Blend, pure gold.
I didn't do this on purpose, but it does seem that I've gone off on a fat-loss tangent this newsletter. What the heck, we're here, and a bunch of us need the wake-up call, so let's go for it. In this article from Life Extension, we'll see how hormones contribute to obesity, and then we'll see if we can find an answer to our personal overfat problems.
Let's wrap this up with a stop over at the IronOnline wiki database, where we'll find the weight-loss page full of links to our conversations and top tips to set you on your way to a lean summer season.
Guess we know what's on my mind these days! As an aside, it's easy for most of us to forget there are those among us who are desperate to gain weight. And so, for the one in a hundred, here's your ticket to more heft in those shoulders.
February 21... How'd you like to meet the crew Dave hauls with him to the gym each day? It's a wacky bunch, let me tell you, and all of them casually entrenched between his ears. You can read it here on the website, or here via printable pdf download.
As I write this, we're about ten days into our discussion of Bill Starr's classic book, The Strongest Shall Survive. The array of topics in the book offers a bite for everyone; topics to date include quarter squats, brewer's yeast, injury care, magnesium, layoffs, backoff sets, wheat germ oil, timed squats, deadlifts, lecithin, flexibility, explosive work and the backbone of it all, 5x5 routines. Any of these topics catch your fancy?
You know, the truth is, Dave's wrong about cardio. (There, I said it.) At least, I know for certain most women need more cardio work, but I think men need more cardio than Dave suggests, too. Now, I know his basic premise is that people will skip the gym entirely if they have to do cardio, or they'll skip their weight training in favor of wandering along on a treadmill watching tv, and of course in those cases, he's bang on: skip the cardio and get on the gym floor. All others, catch a ride on this link to discover just how much mileage I got over in the forum by describing Dave as "flat wrong" in the topic line.
You're sure to remember Chris McClinch, the guy who wrote the 10 Commandments of Getting Cut, easily one of the top accessed pages on our website. He's back with another diet installment, one he claims is not perfect, simply Good Enough.
Sometimes I like to make you work, and I also like to offer you treasures turned up by my friends in the IronOnline forum. It's always a pleasure to leave you with a grin, so let's hop on over to Staten Island's Mario Strong's musclehead site, where he bios our favorite Hollywood big-back stars from the 1930s to the present. I didn't know Serge Nubret was born in Guadeloupe; never knew the Three Stooges met Hercules.
February 15... Well into winter and on the home stretch toward 64, we're up for another of Dave's semiannual fitness assessments: How’s the body doing after another six months of devoted and thoughtful training? You can read it here on the website, or here via printable pdf download.
Last week churned out one of the highest click-through links in our newsletter history, and guess which link caused the ruckus. Give up? (Too hard to go back for a review, I know.) It was the link to our hormone page in the database. Guess that shows the average age bracket of the "Draper here" readers, doesn't it?
Before you forget everything lodged in your short-term memory from in your scan last week, let's build on our efforts a little. Two members of our early IronOnline email discussion group offered expert instruction on testosterone and estrogen -- yes, you men have and need estrogen, but hey! you sure as heck don't need too much. I sorted through their offerings and compiled a couple of long forum posts for you to print and review over the weekend.
The first is Tom Incledon's posts, which mainly cover testosterone and how prohormones work. Prohormones are now illegal in the US, but his teaching on the science will contribute to your hormone manipulation knowledge.
And here's Don Bouldry's collection, documenting his hormone-hell story, how he clawed his way back to above-normal levels, and what you can shoot for in your own efforts.
Our favorite doc over at the Tempus Clinic, Mike Nichols, is a leader in applying medical science to manipulate the body back to health. His clinic targets the primary diseases known to kill early, or severely destroy quality of life (you know the ones: cardiovascular disease, diabetes, obesity), using lab testing, doctoring, diet and specific exercise prescriptions. The work they do is absolutely amazing, and I’m certain we'll hear more of their successes as the media and medical field catches up with them. Meanwhile, here's an overview of some of the trickier aspects of physical health, heart disease and hormone manipulation gleaned from a recent 89-page Tempus report. The full report is available at the top of the page you'll land on, in pdf form for download and printing.
That's about enough science for one newsletter, especially since even though I haven't read Dave's article as I type this on Tuesday, I can pretty much guess there has to be a "skip the science and get down to work" line in there somewhere. Before we get back to work, for the fun of it I want you to go to this link; grab a steaming cup of coffee or tea, or a frothy protein shake and settle in for a nice read.
February 8... Bomb Squad Confirms Earthshaking Discovery— Ever get a slump in your pump or suffer depressing bench pressing? Are you slipping in your dipping? Is your chinning less than winning and do you hurl when you curl? When you squat, would you rather not; that is to say, your squattin' is rotten? Is your deadlift adrift? Your bentover row, has it lost its flow? You can read it here on the website, or here via printable pdf download.
Getting Rid of Charles Atlas Calves— Skinny calves are the bane of anyone who wants to wear shorts in the sunshine, at least those bombers alert enough to recognize a Charles Atlas booklet. The guys in the forum tackle the problem with some ideas that with effort and consistency on your part will give you growth before the June rays.
What's All the Hype About Breakfast? Since the 50s it's been written that breakfast is the most important meal of the day, but did you believe it? Heck, if you're like most adults, you may not even eat breakfast. You're in a hurry; you're trying to lost weight... maybe you just got into a bad routine. Dave's forever nagging about having something to eat in the morning -- a protein drink is his favorite suggestion -- and now let's get Chris Aceto to explain why it's so important.
A 50-Year-Old's Hormone Review — We'll never get far from the subject of hormone replacement. I mean, I just had major birthday milestone -- 50, if you didn't see the screeching headline in the forum last week that which was to be my life secret -- and the positives and negatives of hormones never get far from my mind. You dudes, you need to listen up, too. Decreasing testosterone often leads to depression in both men and women, and it doesn't take much of a decrease to mess with your head.
What's the Scoop on Title IX? There's a high school wrestling newspaper reporter who wrote an outstanding blog entry cutting to the chase of a disturbing aspect of the feminist movement. The reporter, Bob Behre, took a bit of National Review contributor Kate O'Beirne's book, Women Who Make The Word Worse, and expanded on it to explain what's been happening in US athletics. For instance, did you know the incredibly successful men's swim team from UCLA has been shut down? I didn't. Here's the full column, uncovered by forum member Barney Shannon, including an agreeable bit of back and forth presenting both sides.
We welcome your thoughts in the forum about any of the discussions above. Questions and opposing viewpoints are how we learn, and the IronOnline forum members truly enjoy the camaraderie as we sort through our thoughts. We treasure each other, even.
February 1... Several times a week Dave gets mail from parents who've heard weight training is bad for kids. When can they get started -- how long do the poor kids have to wait?!
Let's get 'em going, shall we? You can read it here on the website, or here via printable pdf download.
Before we do anything else, here's a link to last week's newsletter, which an unusual number of subscribers apparently didn't receive. There's a pdf link at the top of the page, just below the beach shot of Betty and Dave; use that and the newsletter will print out nicely for later reading.
Moving on, this week I've got a little something for everybody, a sweet bit of history to daydream about, a couple of training tips, something to think about, even something to buy.
In the history department, the good news is that Ed Corney's site is back online, only this time it's packed with his thoughts on life in the Golden Era and beyond… Pumping Iron and the years that followed. Unbeatable photos from the posing master -- click on NEXT at the bottom of each page for the full treat.
You hand strength guys already know John Brookfield as the gripmaster, but did you know he writes a monthly grip-tips article for IronMind? This month he's discussing back pressure, like that used for arm wrestling. If you scroll down a bit and click on the link to "more grip tips," you'll discover January's page, wherein he demonstrates a technique used by strongman competitors to strengthen their forearms. You, too, can have thick, powerful forearms!
Initiated by a detailed description written by Keith Wassung, the forum guys dig through the ins and outs of power rack training. This one's good for the old timers who will enjoy the reminiscing, and good for the new folks who aren't familiar with this aggressive training. Dig in.
Here's the "something to buy" part: that photo of Dave squatting that's in the upper left corner of the forum and store pages. It's an 8x10 classic black and white, personalized, simply autographed, or left pristine, $10.00. Sweet!
I'll leave you today with a forum post to ponder, one that may help clear your head of some confusing clutter you heard at the gym this week. Feel free to add your thoughts at the end of this fine post.
January 25... Third in the series of muscle-building movements (and after an obviously uplifting stop at the gym this afternoon), Dave describes the final exercises in this set-up. You can read it here on the website, or here via printable pdf download.
Long-time readers will remember a monthly book club discussion hashed out among the IronOnline group several years ago. Since then, we've moved from that email group to a board forum making the whole thing accessible to more people, but we hadn't brought back the book discussions until a couple of weeks ago when Corey Pavitt (the next Mr. Alaska) stirred up new interest.
It took about a nanosecond to choose the first book for review -- Bill Starr's The Strongest Shall Survive -- because a number of the forum members have used Bill's book for the past three decades to guide them to strength and health. And that information they've passed along to the rest of us come-latelys.
This is an especially good choice for a group like this to work through since it covers not only weight training routines and exercises, but also has an extensive nutrition section documenting the various vitamins, minerals and some of the off-the-beaten-path nutrient sources such as Brewer's yeast and lecithin.
Don't let the subtitle, Strength Training for Football, throw you off course. Following Bill's weight training suggestions will make you stronger, period. It's something we all need, and frankly, it's something many of us don't strive for, at least not past the initial -- read: easy -- strength gains that come when we begin our musclebuilding efforts.
The book discussion begins February 6, and will be monitored by Dr. Ken Leistner and Dan Martin, experts in SSSS (Starr's Strongest Shall Survive, silly!), who are sure to set us straight when we go astray. As a finale, Bill Starr joins us to answer our remaining questions in early March, after which the entire discussion will be archived for later reference.
Here's where the action takes place.
And if you'd like a copy to get a headstart, you can pick one up at IronMind, here.
Or, if you'd prefer not to order online, you can send a check or money order to the publisher, $19.95 plus $6 shipping, to Fitness Consultants and Supply, 1011 Warwick Drive, 3-C, Aberdeen, MD 21001.
I don't think you'll be sorry. There's something in this book for everyone. Even without the book, I'm certain you'll gain a truckload of knowledge by visiting the discussion forum in February. In fact, you may end up learning how heavy lifts really, really work. Beauty!
January 18... Dave's going to expand on a few more exercises this week, right after he rants on bodybuilding at bit. It's a good rant -- you can read it here on the website, or here via printable pdf download.
I've got a little download for you; it's a collection of Dave's thoughts that would be useful to those getting started or re-started on a workout plan. After a brief introduction, it's Dave's 6 Keys to Bodybuilding, his 12 Nutrition Rules, his menu, a reference guide of books, websites and journals, plus a couple sample training log pages. Feel free to forward this link or download the pdf and print it for your non-internet savvy friends.
Now that you've brushed up on the basics, maybe you want to spend a little time this weekend fine-tuning your nutrition plan. Are you getting enough of the vital ingredients? Too many calories hidden in your favorite food? Not sure what fatty acids are or why you'd want to know? It's all here, including the all-important calculators. Hint: The easiest way to nutrient insurance is a good quality, time-released vitamin/mineral. The one we trust is Super Spectrim.
Most of the powerlifting techiniques used today were invented and perfected in Bill "Peanuts" West's Westside Gym, and popularized beginning in articles written by Bill in Joe Weider's Muscle Builder magazine, 1965-1971. When Peanuts -- real name William Weiss, bet you didn't know that -- died in 1984, there was no memorial marker placed on his gravesite, and eventually no one remembered where he was buried.
Bill Ennis (from Weightlifter's Warehouse) tracked down the burial site and organized donations to pay for a memorial marker. The ceremony commemorating the placement of the marker is scheduled for Saturday, February 4 in Culver City, and all are welcome to attend. More information about the commemoration, Peanuts' history and a few photos are at this link.
All set to fire up the video editing software for a marathon work weekend, and plan to have a good report for you next week...
January 11... Dave's really great at exercise form, both in the doing and in the explaining. Even decades ago, rhythm and pace were a part of the Bomber mystique. This week and next, Dave gives us a taste of his flowing movements. You can read it here on the website, or here via printable pdf download.
A few days before Thanksgiving I realized I was going to miss my self-imposed deadline on the Pearl-Draper DVD projects, and revised my send-to-production date forward to December 5th.
Great idea, but a couple of days later my sister went into the hospital with pneumonia, an emergency room visit that extended into a four-week stay, followed by a couple weeks of regular attention needed by yours truly as the only local family member. My sister regains her independence today as we go for a test drive in order for her to grab hold of her car keys, and, after I spend a few days cleaning my desk, I go back to the DVD project.
First, of course, I have to remember how to fire up the software. How's that go again?
New, new target deadline: DVDs ship to production February 6. Hold me to it.
If you don't have a clue what I'm talking about, or if you just want a refresher of that sweet weekend, the link below will take to you the bash overview video clip. Sweet!
Of course, Dave's seminar and interview partner was Bill Pearl, whose book Keys to the Inner Universe is certainly one of the best training books ever written. In its 638 pages -- monstrous! -- you'll find hundreds of exercises described and illustrated, nutrition well outlined, workout routines laid out and much, much more. It's an incredible bargain at $39.95.
Moving away from the training and toward the personal, Bill's autobiography is packed with memories and photographs that tell his amazing history. For a taste of what's inside, here's Beyond the Universe, Chapter 1.
That's all well and good, but I suppose you'd like something you can use today, right? Mid-winter, pulsing with post-New-Year resolution energy, is a great time to switch over to a 5x5 routine. Most of us do higher reps for too long of a stretch, and many have never spent any time in the lower-rep range. This is a mistake because it's vital to use lower reps in order to push the limits of strength; that's what makes us stronger. Midway down the page below, after you get the drift of how to do a 5x5 routine, you'll find a spreadsheet calculator that you'll want to download for later use. Even if you're well invested in your current program, everyone should do a 5x5 program at some point during the year.
By the time I write again, I'll have reorganized my DVD project bin and be ready to re-saturate. Happy days!
January 6... Two Zero Zero Six — Dave's off on a mission, starting the year off right with his passionate instruction: Save the world one bomber at a time. You can read about it here on the website, or here via printable pdf download.
We ended last week with a review of Keith Wassung's tips to a successful self-critique. Since it was such a wildly popular link, let's follow up with an article from Chris McClinch to pulverize the bad habits written at the top of your resolution list.
New stuff over at Cyberpump, and this one's a biggie: Train Hard with Dr. Ken, a website jammed with Leistner reprints familiar to only the most mature of lifters -- the rest of us will recognize some, but few have seen the full collection. It'll cost ya 12 bucks for a ticket, but once you get in, your password, which lasts a year -- a dollar a month, less than a cup of coffee! -- will provide access to all of Cyberpump: Joe Roark's Iron History columns, the GripBoard, the IronPage, the Arthur Jones Museum, and so much more. Bill Piche, the editor over at Cyberpump, is the Gandalf of musclebuilding webmasters worldwide, and we owe him for his efforts at archiving such a great collection.
Contrary to earlier thoughts, exercise benefits early knee and hip arthritis; so says a recent study on osteoarthritis. What's not clear is why so few of us are following the exercise directives: Less than 40 percent of Americans get the minimum level of daily exercise. (Citizens of most other countries get more exercise by walking, something many of us scorn as we drive our cars around the gym parking lot looking for a closer slot.) Here's more.
Start the New Year off right: Stock your cupboard with Bomber Blend. Might as well toss in a bottle of Super Spectrim vitamin/minerals while you're shopping. Magic!
December 28, 2005... In this week's column, True Musclebuilders Don’t Let Go...They Just Modify Their Grip, Dave takes a look at this month's training activity (or lack thereof) and turns us back in the forward direction. You can read it here on the website, or here via printable pdf download.
As we tape the wrap on another year -- kind of a brutal one, we should take a moment to notice -- most will spend a few minutes accidentally pondering our attitudes and performance over the past twelve months. Those who will make positive changes in 2006 are those who purposefully take an hour or two to put pen to paper, noting a state of being and determining a path to betterment. Here's how to get started.
In 1926, Milo Barbell Company published The Key to Might and Muscle, by George F. Jowett. Along with other great old-time weight training publications, NaturalStrength.com has republished Jowett's material online; you'll find the link above especially interesting if you have an aching back, or the hint of one. What's notable, along with the enjoyable writing style and the exercises outlined, is how accurate the information turns out to be some 80 years later. Sure, there are a few points of departure from what we now know, but all things considered, it's remarkably accurate.
Tough week to be working, no doubt about it. It's hard to keep your head on your work when the offices across the alley are dark, and there's nothing but half-eaten boxes of chocolate in the lunchroom. But just because I'm about to send you off to a romp through the history of bodybuilding doesn't mean you're off the hook on the self critique assignment above. Get that done over the next few days and you'll be very pleased with yourself, set on your mission and be rid of the nag of guilt sitting atop your right shoulder.
The happiest and healthiest new year follows!
December 21... All I want for Christmas...
... are my training questions answered? If that fits your gift list, Dave's got something for you in this week's newsletter, a choice Q&A session to give you something to ponder this fine low-energy workday -- here on the website, or here via printable pdf download.
I'm not going to argue with Dave (no way), but still, isn't it sort of my job to present other sides of the training equation? During the Bash seminar with Bill Pearl last summer, one of the questions was about stretching, and Dave gave pretty much the same answer as above. (Good sign; the story doesn't change with the audience.) But Bill, who agreed that he didn't and doesn't stretch, said he thought it was one of the mistakes of their era and recommended stretching to maintain flexibility into old age. Here's more from our IronOnline fitness database.
Another of the questions above was answered with a few sample exercises. Again, let's go to the database for reference.
Finally, because by now it's the Thursday before Christmas (that turns out to be true whether you believe in Jesus Christ as Lord or not), you may be looking for a tasty distraction. Since it would be considered tasteless for me to send you off to the local handmade chocolate shop website (don't even ask), let's enjoy Keith Wassung's reminiscence of Joe vs the squat rack.
Merry Christmas, all!
December 14... What else to you expect Dave to write about a week and a half before Christmas, his most memorable squat workout? Nah... that ain't it. Think Holiday Training Gap, and warnings thereof. Here, get your kick in the behind here on the website, or here via printable pdf download.
Ya got six bucks? In 1965 Norm Komich snuck a Super 8 video in a paper bag into the Brooklyn Academy of Music and thus began his secretive career filming the Golden Era bodybuilding contests. In what's sure to be known as the bargain of the century, he burned a batch of DVDs of his footage of these gems and is offering them for about cost in order to share this great bit of history. I think the dvd has the '65, '66, maybe '68 contests from the Brooklyn Academy of Music (Mr. America, Universe and Olympia), plus the highly debated 1980 Olympia in Sydney. There's some guest posing -- Sergio in Mexico -- and a segment of Chuck Sipes, who befriended Norm about a hundred years ago. Or maybe it was just thirty.
If you saw the E True Hollywood Story about Dave, most of the contest footage they used came from the film on this DVD. Here's how to get your copy.
There may be a few readers who haven't settled into a Christmassy spirit, maybe in an attempt to keep their heads on straight (a worthy goal). For you, I offer this meaty cholesterol thread from the forum, one that will either confuse you completely, or set you off on a medical adventure the likes of which only House could endure.
Or maybe you're caught mid-way; you're not ready to give in to eggnog yet, but you don't really want to go back to work, either. Nelson Montana wrote a two-part article covering the basics -- and some of the secrets -- of the history of the iron game that should keep you occupied until your mid-morning coffee break.
As for me, I think I'll fire up the mp3 player and listen to Steve Holt's new Christmas offerings, maybe put that dreamy holiday spirit in motion. Here's your download link; Steve's an instrumental genius, plays all the parts himself -- you'll like this stuff.
December 7... Dave's getting pretty meaty for the holiday month. This week he'll rev you up, but not before he finds some way to bust you on some lazy aspect or another. Hot stuff, this one. Dave's weekly article is on the website, or here via printable pdf download.
Problems with your squat form? Here's one thought from a groovy IronOnline customer.
In a recent study performed with monkeys and mice it was observed that those subjects wearing Bomber t-shirts grew bigger and more attractive muscles than those dressed in standard brand t-shirts. Further research with the controlled groups indicated that power and energy doubled in the participants wearing the Bomber Ts.
These classy training tops, which can also be worn to weddings, class reunions and funerals, are available today in limited supply. Be the first on your block order your .
I'm going to go way commercial on you this week. Just this week, I promise, but it's too perfect an opportunity to suggest IronOnline items for your gift giving, or your own want list, for that matter. Last week was too early, next week heading into too late, but this week we're dead-on for shipping and early delivery before Christmas.
But first, Dave talked about where to train, which reminded me of a new page in our database: Home Gym Setup. If you're pondering the idea, this will point out the things you need to consider before carving out your own personal dungeon space.
Now then, back to holiday shopping. We ship daily from California. Priority mail shipping arrives across country in 3-4 days; UPS takes a week and parcel post takes a bit longer, 10 days or more. Top Squats, thick bars and cable handles ship UPS from the plant in Indiana and take about a week for delivery.
Dave's new book, Iron On My Mind, is in stock and is a great gift idea for friends and family who are regular davedraper.com visitors. Or, hey, I got it, how about a gripper for an unexpected stocking stuffer surprise?
Even the clearance bin is a good shopping stop because not only are there slightly scuffed books, but there are also close-out items such as lifting gloves and tee-shirts, brand new and heavily discounted.
Don't have a clue which book your weight-training officemate might want? No problem, we have online gift certificates -- buy it today, download and print it on your desktop printer for delivery at your company party tonight.
We've been hanging around the local hospital a bunch this past week. Let me tell you this: Nothing will make you more aware of the value of fitness and good eating than an hour in the critical care unit. An hour daily will cure you of your full list of bad habits.
I know we're entering the thick of holiday partying and wide food margins. Still, don't let yourself lose complete control. It's such a long haul back; it's just not worth it. You know it today, and you'll *really* know it next month, and I ain't kidding!
It's a great and hopeful time, relax and enjoy it; we'll catch up with you next week.
November 30... We're going to get a little deeper into the nitty-gritty depths of exercises this week as Dave describes how he tweaks his movements to fit his structure. Plus, new this week, links to specific exercise descriptions are embedded into the online page. Dave's weekly article is on the website, or here via printable pdf download.
More great new pages are filling out our health and fitness database, and I'll bet you find some stuff in there you didn't know, and links out to buried-treasure pages that will keep you occupied for hours. It's becoming a collection of answers to questions your friends and family might ask, sort of a one-link solution to get them started on whatever health topic has their attention. Heh heh, this will come in especially handy in about a month. Bookmark it.
We've come full circle in the iron world, today's functional lifters following in the footsteps of guys like Arthur Saxon and Herman Goerner of the late 1800s, early 1900s. Before machines were found in fitness facilities, before pads were wrapped around benches, guys like Arthur and Herman (there weren't any women, not until Pudgy Stockton hit the sand at Muscle Beach in the late '30s to gain us access) practiced what's now termed "functional," that is lifting big stuff from the ground to overhead, fast for speed, or over a long time for endurance. It was a variety pack that made them strong and athletic. Here, let Bud Jeffries explain.
I practiced some functional lifting of my own last week, what I've come to call my publisher's carry. It's pretty similar to what the farmers call walks; you'd recognize it if you saw someone doing it, slogging up and down from the pallet slats to the storeroom. Now that Dave's new book is carefully stacked, I'd be real happy to pull one out for Dave to sign for you -- maybe you could get your kid to order you one for Christmas if you email this link.
We're here -- it's holidays all month long, whether or not you choose to participate. In one of my all-time favorite Draper articles, Bulgebellious Miserabeles, Dave gives us a closer look. I'll leave you off there this week for a timely reminder.
November 22... What he going to talk about this Thanksgiving week? Getting our house in order, that's what, and I'm not talking about our living pad, I'm talking about the internal. Convicting, here's Dave's weekly article is on the website, or here via printable pdf download.
Two days this side of Thanksgiving isn't the greatest time to be thinking about dieting -- that'll come along soon enough -- but small changes are easy, and there's a new study that demonstrates up to a 20-percent drop in heart disease and blood pressure risks by simply replacing 10 percent of dietary carbs with protein. 10 percent? That's nothing! Here's the documentation.
As long as we're talking holidays (since we're out early this week, in time for this to do some good), here's a link to Chef Vinny's tips to stay thin this Thanksgiving. As the good chef says, remember, a turkey should be the only thing called a Butterball.
Alwyn Cosgrove, writing for the website elitefts.com, presents a good argument of bringing us back to middle ground following over-reaction to various training modalities and coaching strategies. I found myself guilty of a couple of his examples, and I'm heading off to tell Dave he's guilty, too. Which of Alwyn's points hit home with you?
I mentioned our exercise description forum last week, but I’m back for another round because we've expanded it to about 125 exercises and cross-referenced them by bodypart in our new IOL wiki database. When you adjust for various handles and angles, there are probably thousands of exercises, but for most of us there is a core group, all represented here. You'll find Dave's descriptions of all the basics; Bill Peel (Wicked Willie from the IronOnline forum) provides the color by expanding on the old-time movements, and I've collected photos, training routine suggestions and links to cover full-body training such as sled dragging, tire flipping and stone lifting to round out the selection. Find a page that interests you and head off to practice this long weekend.
November 16... Happy days! One day between today and Monday we'll get a next-day-air package with a couple of copies of this little gem, then some day next week, depending on holiday schedules, we'll get a call from the trucking company to schedule delivery of a couple pallets of ink-saturated books. At about a hundred cartons of books, that's a day for what would be called "functional lifting" in anybody's lexicon. Here's the overview from Dave, plus a few of his thoughts from yesterday's workout—his weekly article is on the website, or here via printable pdf download. And, if you're a little antsy and want more, here's a reprint of Dave's Iron On My Mind preface.
We've had requests over the years -- demands, really -- for a "Draper here" compilation book. If you fit into this demanding group, here's the direct link to bypass the preface and get your copy on order:
When's the last time you heard of the FDA issuing a health claim for supplements? Would you believe there's two coming down the pike? The FDA is responding to a new group of studies showing substantial health benefits and medical cost savings from two ingredients: Omega 3 oil and Lutein, specifically for heart and eye health.
In fact, supplement intake is getting favorable attention in the congress, too, and that after all the gloom and doom heard in the supplement industry just last year. There's a bi-partisan committee recently formed to review the case for supplements, and a new bill that would allow federal health savings accounts to cover supplement costs. Here's where I got the scoop.
Plus, check this, calcium is also on the FDA approval list.
A number of the guys in the forum followed Vince Gironda's methods through the '60s and '70s and love to talk about his unique ideas. It's great fun for the rest of us who came late to Vince's offbeat scene. I think you'll enjoy this excerpt from Dick Tyler's West Coast Bodybuilding Scene, and if interested in a new abdominal exercise, follow the links at the bottom to Wicked Willie's frog crunch description with his tricky adaptations.
Along the same lines, we're also archiving descriptions of other lesser-used and little-remembered exercises. Mark this link to reference the next time you read of an old-time movement you want to try at home.
That's the scoop for this week. We're about a week from sending the new DVD of the Bill Pearl/Dave Draper seminar and interview video off to production before we settle down for a two-person share of December rest and relaxation. It'll be our first ever, assuming we can follow through with our healthy plan.
November 9... This week Dave's been counting his blessings, and gives you a few suggestions for your own math project. Here, let him expand on his thinking in his weekly article on the website, or here via printable pdf download.
One of the things I'm most thankful for is the camaraderie and information sharing of the IronOnline forum (not that I'm telling you anything you didn't already know). It's a terrific group of people, enthusiastic, inspiring, knowledgeable. We've found another way to share the memories, research and knowledge: Our new IOL database.
Over time this collaboration will grow, perhaps even into one of the top collection of health and fitness knowledgebases online. Already this week, as the pages begin to get fleshed out, you'll found links to uncommon pages of information, comprehensive overview sections, memories, photos and carefully selected archived discussions packed with tips even your doctor and personal trainer didn't know.
Visit today. And bookmark this as a favorite that will grow as a trusted resources in the days and weeks to come. This link will drop you off at the main page; the sections we've opened with are available under the links at the left. (If you happen to hit a page that asks for a password, the page is empty and the software is awaiting an editor's password to begin the page.)
Speaking of databases, congratulations to Joe Roark, the Flex Magazine historian, and Bill Piche, creator and tech wiz of Cyberpump (where Iron History is hosted), on the second anniversary of the largest collection of Iron records on the 'net. It's an energy-consuming endeavor, and we appreciate your efforts at archiving our history.
The IronHistory.com board is generally a registered-user board -- it's free, but requires real-name registration. Joe and Bill have opened the board for the un-registered to kick the tires in honor of this anniversary. Go on, pay a visit.
The controversy over the bird flu notwithstanding, flu season is upon us and questions abound. Should you get a flu shot? Do you train when sick; above the neck, below the neck -- does it matter? Rob Faigin, the author of one of the best selling books on our website (only our publications have sold better than his book, Natural Hormonal Enhancement), offers this flu protection report.
Maybe you noticed the IOL database link name above and wondered what the heck's a wiki? It's a collaborative, multi-editor database, something like a frequently asked questions list (a FAQ) that grows massively. What we found over the past years was difficulty in finding and sharing our best information from the forum. Our IOL wiki will fix that problem.
If you have suggestions for new sections or would like to contribute, drop me a note and we'll get it done. Visit now, click around and see what we have in mind.
November 2... We had a cold snap here this week, followed by a couple of days of 80-degree sunshine, thankfully. Still, the chill, along with some drizzle, brought Dave face to face with winter. Here, let him expand on his thinking in his weekly article on the website, or here via printable pdf download.
Most people know their total cholesterol count, and these days they know there's a difference between LDL (low-density lipoprotein, the "bad" cholesterol) and HDL (high-density lipoprotein, the "good" cholesterol). I use the quotation marks to note there's much more to the story than just bad and good; cholesterol is vital to bodily functions and is only bad under certain circumstances.
Did you know raising HDL cholesterol can save your life? And that it's possible -- even easy -- to do?
Your homework for the weekend? A complex overview of what's known about HDL cholesterol that I got from Byron, a resourceful IronOnline contributor. When you hit the medical jargon, skim over it; the document is mostly lay-person lingo that will teach you what you need to know.
I can't really think of another place than online forums where there are decades of difference between participants, where young folks or beginners can hang with people who've been around a whole lot longer. Contributing to a respectful yet lively forum -- or just reading along, stealth bombing we call it -- is a way for the old hands to pass along their secrets, while at the same time teaching the beginners, and keeping us all youthful and involved.
Mixed in with the depth of experience are a few key tidbits that can make or break your workout career. We've collected some of our hard-learned tips in the IronOnline forum here. Pay attention, your dues now will pay hefty returns later.
Ever wonder why powerlifters have big, er, girths? You think that's fat? Not so, not even. Since powerlifting is a low-population sport, it's likely you've never been around powerlifters in training. They don't train in fitness clubs; you won't see any powerlifting at Bally's. Take a look under the surface of this Men's Health article by Stephen Perrine on extreme powerlifting lifestyles.
After that glimpse of powerlifting gave you a little tug in the gut, cruise on over to Westside Barbell and let Louie Simmons tell you how to use the tools of the trade, bands and chains for speed strength, sled pulling for legs and glutes, and a wealth of articles covering the specifics of deadlifting, bench pressing and squatting for competition or personal strength.
Spend some time over at Louie's. You'll learn a lot, even if powerlifting isn't your thing. Many of the training styles used at Westside can be used in your bodybuilding, strongman and fitness programs.
October 26... Musing for an afternoon either brings out Dave's best writing, or it gets him into trouble. This week, maybe both. Here's his weekly article on the website, or here via printable pdf download.
Once he finished dreaming up that fishy scenario and made his way to the gym, one of the tools he used and that I don't think he's talked about before is his new Max-Mini thick-bar pulley handle. Most of you reading today don't have a home gym, but that shouldn't stop you from training with these great handles. Pass along our thickbarhandles.com website to your gym owner or manager; these handles will stand out in your gym -- no common pulley handles compare. Here's the max-mini handle page.
We just watched a new Jet Li movie; isn't he the greatest? Well, aside from my really fav, Jackie Chan. (I know I'm about to get bombarded by Bruce Lee fans, but I really don't know that much about the father of martial arts movies.) Are the movie martial artists for real, and if so, which are and which aren't? The answer to this question was one of the most active topics on the forum this week. Don't forget, log in to take advantage of all the forum features (or sign up and log in if you haven't yet registered).
I have a hard time sleeping enough, and I know I'm not alone. Something about up and at 'em, early bird gets the worm, and all that stuff makes me feel lazy if I sleep past dawn. I've been doing better this past year, trying to learn how to sleep well and fully. Here's a new study that will help put aside those lazy feelings: More sleep reduces breast cancer risk. That oughta do it; check out the rest of the story.
One of the things I got done this week (when I wasn't sleeping): Fixed the long-busted RSS feeds. Grab the new links when you're ready for newsfeed technology.
One of the first websites I saw -- after Bill Pearl's, right after amazon.com, which was literally everywhere back then -- was Cyberpump. For the past ten years, long before most of us ventured into cyberspace, Bill Piche has been writing some of the best training articles on the web, and has single-handedly collected the top high-intensity written material, grip specialists and iron historians for our reading and archival pleasure. Next up: His collection of articles in an ebook, available at hardtraining.com. Here's an excerpt of Common Sense Training to get you started.
Last thing. Take a minute and let us know where you're from -- peg yourself on our new IronOnline Frapper. Nothing to it.
October 19... Once the new thick-diameter EZ curl bar filtered its way into garage gyms around the States (along with the solitary one that shipped to Denmark -- yes, Henrik, the House, owns the only Draper EZ curl bar outside the mainland US), it didn't take long for requests for alterations to come streaming in. Could Torque make one a little thicker? How about straight bars, could they make a 2-inch-thick Olympic-style bar? What about different lengths, could they do that, too?
Turns out they could. Shipping this week, in addition to the 1.5-inch-thick EZ curl bar, let me introduce you to the new 2-inch-EZ curl bar and the new IronWorker, a 2-inch-diameter, knurled Olympic bar that comes in 4-foot, 5-foot, 6-foot and 7-foot lengths.
The Mr. Olympia contest results crossed Dave's desk and caused some reflection, especially after his less-than-stellar leg training session. Here, see for yourself in his weekly article here on the website, or here via printable pdf download.
The news media has us hustling over to the doc-in-the-box for a flu shot, by way of the pharmacy where we're told to beg, borrow or steal a hoard of Tamiflu that may or may not work… just in case every neighborhood in the entire world gets sucked up into the not-actually- pending bird flu pandemic. Oh. Sorry. Got a little carried away.
The flu-scare topic came up in the forum this week: Should we get a flu shot? And should we worry about a pandemic? Catch the answers right here.
Need a goal, a little motivation to get you safely through the long winter months ahead? Our friends over at Midwest Christian Bodybuilding are hosting the first-ever cyber bodybuilding contest. It's never been done before; I haven't a clue what to expect. But if you go into it with the sole purpose of using it as a tool to hold tight to your training and diet through the rainy season, you'll be a winner, no doubt about it. The contest date is March 11, plenty of time to get your act together. Here's whatcha gotta do.
Now for the rest of you that sounds like a horrid way to spend the winter. Forget that, you want to bulk up. Well, hey, we've got just the program for that, too. In fact, we've got a couple of choices. Here are two muscle-building programs from my moderator partner, Bill Keyes, that Henrik saved with his other IronOnline treasures from several years ago. Make your plan, adjust, and post your thoughts in this bulking program thread.
You heard the news already, right? That we shipped the new book -- Iron On My Mind -- to the printer Tuesday? You know what that means, right? Freedom! I'll get back on the Pearl/Draper DVD video editing project in about a week, but until then, it's downtime around here. Catch up on some backed-up chores on my desk, hit the gym, then build a fire and read a book over the weekend. And it won't be a weight training book, either..
October 12... We have a lot of fun in the forum, and we dig deep into training and nutrition, too. This week our pal, Corey Pavitt, invited the IronOnline readers to join him for an Alaska Bash event at his new gym next June -- he includes you in his invitation, in case you've always wanted a reason to create your Alaskan dream vacation -- and I got hammered for not paying more attention to shoe styles when trying to defend my position of squatting with raised heels. Aside from the heel-lift issue, there are other great tips for squatters in that thread at the link below.
Again this week there's new research hitting the mainstream about the value of Omega 3 oils. We talk about it in the forum most every week, but it takes a while to get the hang of which oils are which, what their values are and how to make changes in your personal oil dietary profile. Here's a fabulous overview on Omega oils that you'll want to bookmark for future reference.
From the recent flurry of forum posts about upcoming bodybuilding contests (and I'm not referring to the big question, who will take second to Ronnie Coleman this weekend), there's still some season left in this year's amateur contests. One of the guys from the IronOnline forum, Gerry Triano, is an expert posing coach, and offers this tutorial for bodybuilding competitors.
We've visited Christian's bodybuilding museum before, but it's been awhile, and it gets better every time I see it. It's an amazing site that you can lose yourself in for hours at a time. Here, enter the time machine back to Sandow's day and the memories of the early musclebuilders.
Randy Strossen, over at IronMind, is an expert on all things weightlifting -- equipment, training regimes, and especially, from my point of view (and unrelated to the page I'm sending you off to), photography. I hadn't seen this page on his site before, and wanted to pass it along to those of you who may be preparing to build a lifting platform.
Dave slid out of jury duty this week, and offers his thoughts on training interruptions in his weekly article here on the website, or here via printable pdf download.
October 6... We're barracaded here in the house, working on Iron on My Mind, Dave's new book that's scheduled to ship to the printer Monday the 17th. Dave'll give you the opening rundown in his weekly article here on the website, or here via printable pdf download.
Gregg Avedon is a fitness model who knows how to train, how to build muscle while staying lean enough for photo shoots year-round. In this long article, he discusses his diet basics, beginning with a summary and finally developing the macronutrient breakdown details.
Now that you've seen Gregg's personal diet and the reasoning for his recommendations for others, compare that with Jerry Brainum's article on nutrition for women, wherein he adds a brief discussion on the three types of estrogen:
You're not lazy; you're just working wrong. That's the message from Chris McClinch in his new body transformation article in the IronOnline forum library this week. It's the basics of exercise that will put the above diet practices in motion.
And now, for the guys who just ain't interested in all that science or some other guy's structured program, let's have some pictures. I'll bet a hundred people have written to us over the years asking where to find the website of everyone's favorite blast from the past and a prince among men, new to the internet, here's Reg Park.
Do you have other training or nutrition questions you wish we'd cover? We're waiting for your input -- love to have new topics and new participants; join us in the IronOnline forum here at this link. We'll get you the answers you need, and add a good supply of training motivation along the way.
September 28... Missing workouts, overtraining and other training mishaps have Dave's attention in today's column; it's here on the website, or here via printable pdf download.
Coming off a low-grade, long-duration cold bug, I've been going through my own version of "get to the gym and get something done," anything to keep a tight grip on the gym habit. It's thrilling to be able to ramp up the training and get a little aggressive in the gym again without suffering through re-orientation pain. As we in the Northern Hemisphere enter the winter months when flu bugs swarm the workplace, it's imperative that we do everything in our power to hit the gym at least twice a week to maintain shooting distance of optimum fitness.
One of the most enjoyable and distracting ways to entertain yourself in the gym during an off-time is to change your workouts radically. Pick two or three big movements and a couple of active rest exercises and string them together, circling the gym floor six or eight or ten times until you're breathing hard and feeling full of it. Dave develops this further in his article on slumpbusters; here's a link where you'll find a handful of sample exercise combinations that will make your body sing.
If you need a little expansion on the above article, in particular to cover plateaus and overtraining, Dave's written about that, too.
As always, Bomber Blend and Super Spectrim vitamin/minerals are a staple around our house. I have no doubt this combination of supplementation will get you through the winter in greater health; you may get hit with a virus, but it's less likely to hold you down as long. And you'll feel greater vitality through your increasingly healthy days. Complete descriptions and label information are at hand, links above.
If you try a slumpbuster workout that gives you a thrill or you design an exercise combination you can't wait to share, we're all ears over in the forum. Drop by; we'll keep each other company through this sometimes lonely pursuit.
Click here to snoop around our recent conversations, and feel free to jump right in with your questions or comments.
September 21... Dave spent four days in St. Louis last week at the US Bench Press Nationals. Here's a look at his memories from the weekend; it's here on the website, or here via printable pdf download.
Grippers sure are a blast, both as an important hand training tool, and as a super-cool party toy to stash in your gym bag or haul along in your back pocket whenever you might run into musclebuilders. About the only thing that will break the ice better in that crowd are 30- and 40-year-old muscle mags, and grippers are easier to cart around.
No sooner have you pulled your gripper out, you'll have a chorus of "let me try"s vying for attention.
Yesterday we added grippers from Heavy Grips to our online store. These run in spring pressure from 100 to 300 pounds, and cost $17.95 for a single, discounted for multiples. In fact, you can grab the whole set of five grippers for $69, so you and your mates will have room to move up… at a discount. Grippers are fun tools; you'll have years of challenge from them. Here's the link to the page in the store.
And here's a long article by Clay Edgin describing grip training, how to use grippers, how to design a gripper workout routine, and how to advance beyond simple squeezing to full grip training. He also discusses pinch gripping and other hand-training techniques done without grippers to enhance your hand and finger strength. Don't miss this one.
Thick bar training, an essential part of grip work, is central to dinosaur training, a la Brooks Kubik, who made a guest appearance in our IOL email discussion group (the precursor to our IronOnline forum). Brooks did an outstanding job for us, both in explaining his training methods and answering questions about his book, Dinosaur Training, Lost Secrets of Strength & Development. Settle in for a nice, long read of the archive of his IronOnline material.
We're never more aware of the changes in season than when hit by the first cold snap of the fall. A thunderstorm rolled through the county yesterday, hitting pretty much everywhere but our neighborhood, and it had our community scurrying with last-minute preparations for winter. Most years we get these chores done in a lazy fashion that runs through October, but this year an unexpected storm front caused a change in pace.
Dan Johns writes about training through the seasons in the article below and his words, combined with my wood stacking of yesterday and the excessive rest brought on by an extended flu bug, hit home with me today. This year I'll step forward with a plan for my fall training. Perhaps you'll join me after considering Dan's essay.
September 14... Slowing down to review how we burn thru time, Dave takes a step-by-step view of his Friday workout in his article, right here on the website, or here via printable pdf download.
Dave doesn't wrap his after-workout protein drink in a paper bag or a little brown jug; that part was a lie, er… creative play on words. No, he carries his shake to the gym in his favorite plastic shaker bottle, the cracked side craftily repaired with a torn chunk of duct tape. But just in case you think the regular references to his Bomber Blend drink are a cute joke or a bit of Bomber slang, I'm here to tell you he's as consistent with his protein shakes as he is with his workouts.
You know why? They work, that's why. Shakes are a convenient way to add protein fuel to your daily food intake, and there's absolutely no better protein shake formula for the maturing person than Bomber Blend. That's it, seriously no lie.
Here's the link to score some of Dave’s Bomber Blend whey protein powder for yourself. The complete formula information is available at this link; price is $24-$29 per jug, depending on quantity purchased; comes in mellow-tasting, low-carb chocolate and vanilla. Test for yourself; send it back for a refund if you don't like it. Pretty easy.
We were talking about Dave's history over in the forum this weekend, and I was asked to find and post some photos of the wood furniture he built with pier wood back in the '70s. Here's a direct link to the page so you can take a look at these massive hunks of furniture art.
Another thing we talk about in the discussion group is our favorite workout memories. The stories run the gambit from PRs to pump, Kentucky to Kenya. Here's my moderator partner, Bill Keyes.
And, yes, we do talk about training there, that more than anything else. Here's a look at our cookbook author, Stella Juarez, as she puts her attention on the 50s.
I hope the links above give you a smile as Dave and I shut down early this afternoon for a trip to the county fair, always good for a grin in the fall in Santa Cruz County.
September 7... Dave's heading out to St. Louis next week for the Bench Press Nationals, where he and Odis and crew will hook up to show off Dave's Top Squat, which will be resting solidly on the Dungeon rack. Both Saturday and Sunday, the promoter plans to interview Dave in the intermission; the Top Squat and thick handle bars are popular with the powerlifters and I expect the guys will have a great weekend watching some hefty presses. Here's the event details for those within driving distance.
You know, we're not the only ones getting a rush training with the new tools. Dr. Ken's a fan of thick-bar training. Here, see for yourself:
"It’s only because I use the Stealth and Sweepmaker thick-handled accessory bars that Dave made that I can roll up frying pans. Really? Well, using thick-handled bars surely assists in a stronger grip, more control when exercising the other muscles, and gives me a lot more training enthusiasm." -- Dr. Ken Leistner
Click here to check out Dave's new EZ curl thick bar.
And his thick bar handles are here.
And did you know the guys are Westside use the Top Squat? Sure enough:
"The Top Squat is a constant tool at Westside Barbell. It is unique in that it hits the legs like no other device I have ever used. An added bonus: It functions with the hand grips taking all the pressure off the shoulders so one can concentrate on leg development as it is designed to do." -- Louie Simmons, Westside Barbell
When you get to the Top Squat link here, you'll find further description, photos and a video clip of Dave explaining its use. We do still have a supply of the plain metal units, which will be on sale for $89 until they're gone.
All this has Dave thinking about the nifty new tools—and a new exercise innovation—in his article, right here on the website, or here via printable pdf download.
August 31... Let's lighten things up, shall we? It's been a tough week, and if you got this far in the newsletter, perhaps it means you're ready for an hour's distraction from the devastation of the hurricane, or already preparing your work shutdown for the long weekend. And you sure don't need me to tell you where to send a donation for hurricane relief. Instead, would you like a few pages to put a sweet smile on your face before your turn back to real life?
We'll swing back fairly distant, the late '40s in York, Pennsylvania, home of York Barbell and the Hoffman Muscletown boys. In the words of Dr. Al Thomas, here's a firsthand report of the way it really was.
Fast forward about 20 years to Dave's memory of his early West Coast days, in the Muscle Beach Dungeon, 1963. This is the article that woke me up to what a great writer Dave had become. There must be 300 articles since, but this one… this was it for me.
Dave wrote an overview of the recent history of bodybuilding -- and when I say recent, I mean the past 50 years or so… not all that recent, but modern musclebuilding in the grand scheme of things. Intertwined with Dave's personal history, I believe you'll like this one a lot.
If you're getting a kick out of the nostalgia, here's a set of links to enough solid iron memories to keep you busy until Friday, when you can shut down and head to the lake with family and friends.
Relax and enjoy your long weekend; pray for the folks in the South, and contribute what and where you're able.
And now, Dave gets heavy. He looked around during our trip north, and what do you suppose he saw? You'll find his column here on the website, or here via printable pdf download.
August 25... Home late Tuesday night, which of course means catchup work and workouts... meaning nada on the newsletter, deadline Wednesday. Thursday work for you? Here are Dave's thoughts of our trip north over the past week — You'll find his column here on the website, or here via printable pdf download.
I came back from our Oregon visit with the Pearls even more impressed by Bill, although that seems barely possible. What an amazing person. And I'll let you in one another secret: The conversation between he and Dave -- the one I got on tape -- was fabulous. No kidding, there isn't a one of you who won't enjoy it; they covered everything. What was planned to be a 10- or 15-minute add-on to the upcoming DVD morphed into a two-tape segment as the guys began to ask each other questions covering the whys and hows of their lifetime training. I'm thrilled with what developed, and can't wait to share it with you.
In the meantime, do you know the story of how Dave first came to appreciate Bill, his friendship and generosity? Well, you see, it's like this… 1965, somewhere in LA, sorta on his way to Brooklyn… here's the rest of the story.
Now Bill by then was Mr. Universe at least a couple times over on his way to what eventually became five Mr. U titles. At the same time, with the encouragement of Leo Stern, he expanded the standard posing routine entertainment into a full-scale strongman show. Tearing license plates, blowing up hot water bottles until they exploded… wait, let's have Dick Tyler describe the sights and sounds of a Bill Pearl Strongman Show.
A few years go by -- seven, to be precise -- and we find Bill back on stage for another shot at the Mr. Universe. Why? Hard to say, exactly. Partly a public challenge, mostly the persuasion of Leo, I suppose. Bill's autobiography begins as the question of why takes center stage; have a look.
The stack of email messages we returned home to included one from a guy begging Dave to design a year's worth of workouts. But guess what? No need, because, as with many other experiences Dave stumbled into, Bill's already done that, too. I'm going to drop you off at Bill and Judy's website, on the page that sets up a 20-month training plan. If you're already into intermediate or advanced level training, you can jump several months into the program by clicking on the "select a program" link at the top, after reading the intro material, of course. Not only will you find the exercise routines and workout suggestions, but you'll also have individual exercise descriptions and illustrations.
Guess what else: Bill's a generous guy -- we both mentioned that already -- and the 20 Months to a Champion Physique pages are absolutely free. Jump on over.
August 17... We're heading up to Oregon to spend a long weekend with the Pearls, the trip to include the business end of my video camera, where I'm told I'll get to tape a conversation between Bill and Dave to add as a special feature on our upcoming DVD. I promise to get them to talk about all the questions I know you original IronBlasters want answered.
We'll head inland a hundred miles or so before we turn north, hafta get out of this layer of fog that's been overhead for the entire month of August. Now I know most of the US and parts of the rest of the world are floating on a blanket of heat and some fog sounds practically spiritual to you right now, but in our case, if we don't see the sun by Friday, I'm thinking danger, danger.
Dave occasionally collects his email questions into a Q&A article covering topics from A to Z, usually when we're busy getting ready for a trip. He's done it again this week -- It's here on the website, or here via printable pdf download.
We do have a new selection of clearance items, including Brother Iron, Sister Steel, Your Body Revival and other scuffed (read: discounted) books from our clearance shelf, which also includes a couple video tapes and the clear-out tee shirts. If you've been meaning to order up a spare copy of your favorites, now's the time.
Late August isn't the greatest time to suggest research, so I won't lay that on you right now. We'll get after heart health in depth later in the fall. Meanwhile, there is new research showing the tremendous possibility of Omega 3 oils -- that is, fish oil -- versus the often-negative effects of statin drugs. Thanks go to one of our forum members, a cardiovascular perfusionist who studies both alternative and mainstream medicine, for this finding.
I promise to sift through my assortment of heart fitness links for future study. I've been collecting material for ages and there's sure to be new research to complicate what's simple. Until then, I already know how to simplify the complicated: Our hearts beat more powerfully and for longer through movement and relaxation.
We sit too long and stress too much. Get out, get active and have some fun this weekend. You'll live better, if not longer. I'm sure of it.
August 10... Another bit of inspiration for you… over at the Mr. Olympia tribute site, Paolo's organized and optimized 208 photos of Dave, making a visual space for the Blond Bomber on this outstanding photo collection site. These photos are available on davedraper.com -- it's likely none of these will be new to you if you've spent any time kicking around over here, but at Paolo's, the thumbnails load in a quick shot, leading to enlargements, some of which will really get you fired up for your workout. Now, I know Dave was never Mr. Olympia; Paolo's expanded the site to include Friends of MRO, of which Dave certainly qualifies.
Do we have any readers within driving distance of St. Louis? Dave's flying in to meet Odis, who's driving in from Indiana, trucking a Dungeon set up and a collection of Dave's bars, handles and the top squat to show at the US Bench Press Nationals September 17th and 18th. Competitors and spectators alike are welcome; Dave and Odis would love to shake your hand.
Speaking of powerlifting, the American Powerlifting Evolution site provides a comprehensive recap of the history of the sport. John Sanchez has built an outstanding website that's sure to grow into as important a collection to powerlifting as Musclememory.com is to bodybuilding. Click on the bouncing Paul Anderson to enter the site.
The trip to St. Louis is primarily to show powerful bench pressers how to protect their shoulders during squat workouts. Bench press specialists know their upper body strength goes up when they squat, so that's what they do… regularly… even though they may not plan to squat in competition. Yet their shoulders are often too tight to get their wrists comfortably back to wrap their fists around the squat bar. Here's where the top squat comes in -- voila! No need to pull the shoulders that far back when the handles are right there in front of you.
As Dave mentioned last week, we're closing out the non-polyurethane-covered metal top squats, $89 each until they're gone. A top-notch explanation is at here -- a detailed review by Brian Johnston of IART personal training certification -- then here's the link to Brian's place and our link to the top squat information page, including new photos to answer your "how does it work" questions.
I particularly liked Dave's column this week, Thorns and Roses. Take some time with it, print it out, maybe enjoy it with a leisurely cup of coffee or your pre-workout protein shake. It's a nice one and worthy of special reading time -- It's here on the website, or here via printable pdf download.
August 3... SPECIAL NOTICE FOR MEN AND WOMEN OF STEEL
The Top Squat has won the hearts of shoulder-impaired lifters worldwide for enabling them to squat freely, safely and powerfully. The device comes with or without a stiff polyurethane coating, each offering its own advantages. The unpadded Top Squat simulates the rugged bar-on-the-back rawness preferred by authentic powerlifters. The real deal, it is remarkably less expensive, does a remarkably effective job, yet is remarkably less popular.
Thus, we are closing out our stock of streamlined Top Squats and offering them to the discerning and shrewd (and gutsy) lifter at a special price. Don't tell anyone, but you can get your TS for $89.00 if you act in the next 24 hours, give or take a month or so... whatever.
"How does it work?"
That's a common question we hear when the subject of Dave's Top Squat invention comes up. Pictures tell this story better than words, so earlier this afternoon I added a couple of close-ups to the Top Squat page. Here's the page with the photos, along with complete information on the device and how to order.
Thinking about shoulder problems remind me of how much I slump over this keyboard. I've been working on this posture stuff, practicing real hard, in fact, but had an unpleasant wake-up call when pictures of the recent Bomber Bash started popping up over in the forum. I thought I was doing pretty good, making a lot of progress and feeling pretty cool, but no… no, that's not what I saw in those slump-shoulder snapshots.
I'm back on the hunt for exceptional posture.
There's pretty convincing evidence -- including some pictures of little ole me in the Bash photo archive -- that hunching shoulders adds years to our appearance. And it effects a lot more than just appearance, too, even though that's what may give us the wake-up call.
Things ache more when we slump. The spine feels better, and works better, when it's held upright. Our lungs work better, shoulder pain and headaches disappear, the chest is held higher, bowels function properly and even jaw pain may ease.
Does your posture need your attention? I found a great overview at the Chiropractic.org website, and I'll pass you on over there now.
I like it when Dave lets his mind wander, makes for fun reading. I especially like the snippets of memories, which you'll find in this week's article, hidden amid the current. It's here on the website, or here via printable pdf download.
July 31... Two years in the making, the Dungeon was designed to fulfill the needs of veteran powerlifters and bodybuilders who wish to train at home, yet demand the best and strongest equipment at their disposal. The gear must be versatile, quickly interchangeable, extremely solid, suited to a limited footprint, yet in no way miniaturized. It must be rugged, but not an ugly and scrappy sight to see. It should inspire, rather than remind the users of a pile of malfunctioning rubble collected over the years... it might very well become one of their most reliable companions for the rest of their lives.
The Dungeon meets these requirements without compromise; in fact, the apparatus developed in the course of seeking perfection. It's particularly suitable for police and fire stations and personal-training facilities.
The video mid-way down this following link was taped between 1 AM and 3 AM by a pair of desperate transients held hostage by wiseguys.
Serious weightlifters seeking big biceps and big triceps now have at their disposal the serious 1.5” EZ curl bar. Simply grasping the thick bar with its knurled finish, advantageous bends and extended-gripping range expresses exertion and might. You naturally follow its lead.
The improved thickness of the bar allows the resistance to spread more evenly across the hand for painfree comfort. Further, the increased diameter provides greater hand control, enabling the user to define the groove or track of an exercise for specific muscle engagement.
The physics of the thick bar modifies the mechanics of the exercises performed, presenting the user with a distinctive load dynamic that directly translates into muscle growth. Work becomes intense play with results.
Girls love thick EZ curl bars, too.
It’s good for the heart to see your friends having a genuinely good time with one another. This video candidly displays some 175 to 200 buds from different parts of the world at play during the three-day Bomber Bash of July 8th, 9th and 10th. Rarely are camaraderie, wholesome laughter, high spirits, healthy foods, good sportsmanship and honorable interests demonstrated so strikingly.
No sex, drugs and rock n’ roll. Just barbells, sunshine and protein n’ carbs.
Train hard, lift weights and have fun.
July 27... It's finally ready for primetime: The Draper Dungeon. Odis and Chuck came from Indiana to set it up for the Bomber Bash visitors to test; we filmed a demonstration video on it last weekend, and Dave's here to talk about it this week in his new article, "In Case We Don't Answer the Phone." It's here on the website, or here via printable pdf download. There's a picture of the beast there, too, so you can see it with your own eyes.
In this new book excerpt, the afterword from West Coast Bodybuilding Scene, Dick Tyler tells the story of the 1965 Mr. America from his point of view, front and center.
Here's a link to our forum photo gallery—go in and check out the newest Bash photos, or add your comments to other great shots you'll find there. Or here's a link to our favorite memories section of the original IOL email group. That ought to keep you entertained for your morning coffee.
July 20... Dave takes a look at the personality traits muscle-builders develop in this week's article. It's here on the website, or here via printable pdf download.
Of those traits, I'm going to put the above items one, two and four into play next week, persevering with disciplined single-mindedness. Next week's devoted solely to editing the Pearl/Draper seminar video we taped during the Bomber Bash, and incompletion isn't an option. That's the attitude you're supposed to take when goal setting, right? Okay, that's it, then: First step of preparing the video will be done next week. Of course, that doesn't mean it will be ready for you; we'll still have some steps to take before that great day.
Meanwhile, we'll also have a short Bash video and a Draper Dungeon demo video ready before next week's mailing. I'll have links for you then.
Plus, we're about an hour from having Dungeon pricing that will include breakdowns for people who want to buy the rack separately from the add-on attachments, which is a big breakthrough for most in terms of finances, and especially so for Odis (the main man at Torque Athletic), who had to partially re-engineer the beast, and break out the pricing bit by bit.
All this means we'll be in a position to take orders for Dave's Dungeon home gym as early as, well, tomorrow. But since you'll probably want to see pictures and the demo clip first, that will all be online in a few days, with links in next week's newsletter.
Woo hoo! Can you believe it? Dave and Odis have been working on this for close to three years. Congratulations to them for creating such a beauty, no kidding. They started together after Pavel Tsatsouline introduced them a few years ago, after which they pretty quickly hooked up to invent Dave's top squat.
Along the way, the thick-bar handles were designed, and there's even a way-nifty new thick-handle EZ curl bar that'll also be online next week. Here's the thick-bar power handle link so you can take another look.
Say, before I head out, last week I sent you off to Mike Mahler's kettlebell training article, but I forgot that many of you may not be familiar with kettlebells, or may scoff at KB training. There are a number of generously helpful people in our online forum; one of them, Byron, wrote up this explanation of the surge of popularity of the modern kettlebell.
Interesting reading, just to get a proper overview.
July 14... Things are hectic coming off our Bomber Bash weekend... running a little late this fine Thursday morning. Dave writes of our grand experience; it's here on the website, or here via printable pdf download.
I'm so glad Dave wrote about our company of strangers; I was, as last time and the times before, so overwhelmed by the new friendships and overall companionship I'd barely know where to start.
Instead, I had the enjoyment of picking through my photographs of the weekend, hundreds of them, to find the best to share. You'll find those at the here , mixed in with photos that others are adding as they get home and have time to upload images, and you'll find a review of word-picture commentary by the weekend's participants here . If the viewing makes you a little wistful, that's a positive affirmation of the camaraderie of ironheads.
Some of you are tired of all this silliness and would like to get back to work. Here's something new to get your motors running -- take your kettlebells and get yourself out in the sunshine.
July 6... This week Dave does a mini-trek through his bodybuilding career, from childhood to where he sits today, here in Santa Cruz, California, as we await our guests from IronOnline to join Bill Pearl and Dave in our seminar and bbq on Saturday. Here's the webpage, and here's the printable pdf version of same.
Most muscle builders know that nutritional life in 2005 was developed on the backs of the early bodybuilders. Throughout Dave's journey, from his early 20s forward, he's been a high protein kinda guy. Lower-than-average carbs and higher-than-average protein is the mainstay of his nutrition plan, and has been for a good 40 years.
Dr. Atkins, through a great deal of personal effort and having withstood more than his share of attacks, popularized the low-carb diet used by Dave and most of the bodybuilders of the Golden Era, and made it mainstream.
Today even the youngest of personal trainers probably knows something of the eating plan of the fascinating Vince Gironda, although it's likely a mixed-up internet-inspired tale that may only loosely be based on fact.
Liver tablets in the mid-to-late '60s, or actually, if Dave hasn't been lying to me, gritty powdered liver floating to the bottom of a glass of water, were joined by chalky soy protein wafers, followed by (we're starting to make progress here) whey protein powders, and eventually the range of supplements we have on hand today.
Nutrition historian Randy Roach is mid-way through a comprehensive book project documenting the intriguing history of bodybuilding nutrition. Meanwhile, an early segment of his report is available at this link for your review.
While Randy's report mostly addresses the nutritional history of muscle building, Nelson Montana covers the same time frame reviewing the personalities involved. From Sandow through the early Hoffman and Weider wars, to our comfortable position in gyms around the world today, you'll enjoy his abbreviated history of bodybuilding, an excerpt of his e-book, The Bodybuilding Truth.
Say, about those gloves we have on discounted clearance: We have three pair of large left, and six or eight pair of each of the other sizes, extra-small through double-extra large. Here's the link again, in case you meant to grab a pair but forgot over the holiday weekend.
Next time we drop in your email box, our last annual Bomber Bash seminar and bbq will be history and our traveling IronOnline friends will be, I hope, safely returned to their cities around the country and beyond. I promise to take a bunch of pictures with my nifty new digital, which will make uploading pictures a breeze. You probably don't remember this, but last year I was still using film -- the real stuff -- and never made the time to scan the images to share online, a full-on personal failure on my part.
This year we're filming the Pearl/Draper seminar for sale on DVD. It'll take a while to edit and produce the video for prime time; you'll see it long before Christmas, though. I'm eager to tackle the video editing project -- we've got three video cameras and my digital at work recording the guys. I can't wait to fake Robin Williams' role as a film cutter in the science fiction film, Final Cut, arranging all the best clips for re-memories… stopping before the part where he gets shot in the chest, of course. If you didn't see the flick (a reasonable assumption), picture him sitting in front of a perfectly clean desk, empty of all folders and yellow post-it notes indicating a host of undone duties found on most of our desks. It's a big desk, with three wrap-around monitors -- each one larger than the monitor on your desk, much larger -- showing the clips as he scrolls through the various sequences to find the best snippets. Way uptown. I haven't edited a single video; that didn't slow down the surge of envy at that set-up. Ooowhee, beaut.
Well, better cut the day dreaming short and get back to my Bash event errands list. Catch ya on the flip side!
June 29... Getting cut for better health has Dave's attention again. It's his version of that summertime thing. We had plenty of false summer starts around here this year... summer came late to our beautiful central coast of California. The truth is, it was a photo shoot that focused Dave's attention. An extra inch in the stomach makes the difference between a good shot -- a usable one -- and the rest of the trash generated in a bodybuilding photo shoot. Anyway, that's what he's thinking about today. Here's the webpage, and here's the printable pdf version of same.
Harbinger, the manufacturer of the lifting gloves we carried at the gym for a dozen years, has re-designed the weight training gloves, now making them with a thinner layer of leather. Doesn't feel like the gloves will last as long, so we're not going to carry them in the future. I have no idea why they changed this model -- when we recieved an order of the new design, I thought they were crazy, sent the order back and got the news.
In the short-term, we bought a few dozen pairs at a discount, the last of their original stock, and will pass the savings on as long as our supply holds out. It's a great glove; if you use gloves, grab a pair for later use when it's time to replace your current pair. At the moment we have a healthy selection of all sizes, XS to XXL. Act now while we have your size so you won't be disappointed next week when it's too late.
48 covershots! Unreal. I didn't have a clue Bill Pearl was on the cover of 48 magazines. I wouldn't be surprised to learn that only Arnold covered more magazine fronts. Most of the covershots are uploaded at Tim Fogarty's Muscle Memory site, if you'd like to take a look. And for the greatest collection of Pearl photos, as well as a truly outstanding selection of other bodybuilding photos, check out this Italian fan site.
Bill's Dave's Bash co-seminar guest -- as if you didn't already know -- and will be here next week to share in the IronOnline camaraderie. You're welcome, too, and it's not too late to make your plans; we'd love to add you to the guest list. We're cooking for 200, adding another name or two gets easier as the number rises. Here's your invitation, in case you haven't already gotten the clue.
Have a great 4th! Celebrate freedom wherever you are -- you have the freedom to hang out at the gym a few hours a week. Many don't understand why we spend our freedom that way, but they're learning, aren't they?
June 22... Updating you on all the inner workings on the Draper front this week, Dave describes the upcoming Bomber Bash, a new book project, his thick bar handles, the Draper Dungeon and more. Here's the webpage, and here's the printable pdf version of same.
Last week's longevity calculator triggered the greatest link clicks of any we've put in the newsletter… ever. And those results were eight to one over the following link, the one that led to that truly excellent women's health booklet. As it turns out, the calculator threw off some outrageously high numbers, high 80s to low 90s pretty much across the board. Nobody's scheduled to die in their 60s or 70s, apparently, so I suppose that's why you didn't feel any great need to go sort out your ailments. That doesn't mean there aren't training issues we have to deal with as we get a little older, so, here, grab hold of some thoughts from our aging group of IronOnline forum members… or contribute your own well-tested plan.
That was pretty sneaky, how Dave slipped in the news of our new book plan. It's been in the hopper for a couple of years, but it took the assistance of KO and a dose of inspiration from Steve Cepello, aka Steve Strong, Jesse Ventura's tag-team partner, to bring this to the front burner. Steve's the guy who drew the Draper back shot we used for the Bomber Blend label, and Karen, well, here's an example of her qualifications.
And here's the Bash itinerary and map download -- it's a printable pdf file. If you have trouble with it and need it in a Word document format, drop me an email and I'll pop it off to you.
In case you need a refresher, your personal Bomber Bash invitation is here.
I've got tiny hands and I'm at least as much of a fan of thick bars and handles as Dave. If you thought your hands were too small for thick handles, rethink that position. Take another look right here.
Beginning tomorrow, we're in full-on Bash mode. We cook all the food ourselves, did you know? A team of IronOnline forum members led by our pal Captain Dan Martin will be chopping and stirring in a rented commercial kitchen on Friday, the chin challenge day, tunes from the '70s cranking. That calls for recipes calculated for 200 hungry iron workers, and multiples checks of the shopping lists. The butcher gets called in, along with a sneaky call to our local handmade ice cream factory, Marianne's.
We're busting out all over.
June 15... This week Dave provides a snapshot of the type of people who frequent gyms, and some of the reasons we train... or don't train. Here's the webpage, and here's the printable pdf version of same.
You wouldn't be reading this website if you weren't interested in weight training and fitness. You probably work out regularly and pay attention to your diet, even if sometimes your input isn't as great as you wish.
Still, most of us confuse fitness with health. I know I sure did, for a long time, too, until I nearly crashed and burned. Women plow through poor health even more than men, interestingly enough. We do seem to make our annual gyn and mammogram appointments, but when it comes to things like heart and organs, our health sometimes takes a backseat to caring for our work and families. So let's take an hour and do a little research to turn over a few trouble spots. ( Guys, pass the links on to your gal, or if you know for sure she won't follow up, do the reading yourself and talk to her about your concerns over a Thursday night date for tea.)
Let's start with this: Give yourself a little longevity test. It'll only take a couple of minutes, promise. On the flip side, the results page is pretty interesting and you may find yourself studying the material and following the suggested links. The calculator works for men, too, so you guys are not off the hook entirely.
Now that I've got your attention, dig a little deeper into the hot spots pointed out by the calculator. This link will take you to an outstanding online book covering the top 25 female health issues, what they are and how to address them. It's well organized so you can click to the section the calculator pointed out as important to you, and the material's clear and thorough.
So whatcha gonna do about everything you just uncovered? You may need to make a doctor's appointment. Okay, fine. Set a deadline right now: Get an appointment before the end of June. Ya got two weeks.
Maybe you need to have a blood panel done. Sometimes it's hard to get the right tests ordered -- did you know in most states you can have blood drawn locally and analyzed elsewhere? Life Extension is one such place for online blood work; even if you don't pursue the testing there, it's interesting to see the selection of blood tests and learn why certain tests are used.
Winter's a lousy time to pursue new health goals, but summer… summer inspires us to focus on our wellbeing. Most of you are just hitting your summer stride. Make use of that great energy to get your health in order for your long, healthy life… and that of your loved ones.
June 8... Before we go on to Dave's weekly column, I did promise last week to have our Bash Itinerary handout ready for download in this week's newsletter. Let's start with that and go from there. This link will take you to a printable, live-click pdf with times, addresses, maps and directions on the first few pages, followed by a central coast tourist guide pointing to all our favorite hangouts. You may want to grab the download for future Santa Cruz vacations even if you won't be around for our July 9th Bash weekend. Here's the overview if you're not familiar with the weekend plans.
Pretty soon I'll mellow out about trying to talk you into making the trek here next month. Meanwhile, I can't pass an opportunity to point out this simple fact: For the over-40 crowd, there's no better set of guides than the Bash speakers, Bill Pearl and our man Dave. Both men have trained for longer than the 40-year-olds have been breathing; there's nothing you're going through in your training they haven't experienced.
Dick Tyler wrote of Bill's strongman act of the late 1950s in West Coast Bodybuilding Scene. I hadn't posted that excerpt on the website before, and now's a good time to remedy that. While you're clicking around, Bill's website has a collection of monthly routines to take you from beginning to advanced in 20 months. He does the thinking and if you do the work as detailed, you can't miss.
Taking a wild stab in the dark, I'd guess the average age of the "Draper here" newsletter readers to be, uh, over 40. How's that for a wide range carefully calculated to display a winning hand? Dave expands on training over 40 this week as part of a Q&A for a book author. Here's the webpage, and here's the printable pdf version of same.
If I'm right, it means many of Dave's thoughts this week hit home with you. So, maybe you're ready for a little more over-40 Draperese. How about if I dig out a few more links for you to send you on your way?
Couple other things Dave mentioned in this weeks newsletter that you might want clarified: HIIT (interval) cardio and his style of superset training.
Speaking of supersetting, I've got a little teaser for you. We're gathering steam on the video projects and one of the videos scheduled for the first round is a Draper Slumpbusters video. Dave uses supersetting in nearly every workout, but nowhere does he capitalize on the technique better than when he needs to bust through a plateau or plough under workout dullness. You'll see it by the end of the summer, I'm sure. Or there'll be no August vacation for us. No, wait, I've got it! I'll work on the video editing while Dave paints the house. Yep, those videos will at least be in a good resting place later this summer because it's been way too long since we shut down for R&R. We're due, whether the house needs painting or not.
June 1... Summer here in Santa Cruz burst forth earlier this week, and as today topped out in the mid-70s under crystal-clear blue skies, Dave and I spent the afternoon downtown strolling between the Bash host hotel, the Pacific Garden Mall and across town toward the yacht harbor. The combination of the first taste of real summer and making Bash observations had us looking through the eyes of our IronOnline visitors, which made us once again fall in love with this gorgeous resort town. If you can possibly swing the trip here for the July 9th weekend, seriously… make it happen. I promise we won't make you paint the house; that was an out-and-out lie.
We took notes of our favorite hangouts, walked the path from the hotel, across the river to the heart of downtown and scribbled the street names and must-stop hideaways onto the back of our movie night catering menu. I'll transcribe the chicken scratch as best I can in time for next week's newsletter, in plenty of time for you to narrow down your weekend choices.
For today, though, we need to get on the stick with our hotel reservations. We contracted with the UCSC Inn on Ocean Street, where the IronOnline room block rates are $115 per night, including a buffet breakfast. If they can find a room at all, non-block guests are paying $165 during July -- and our block expires in just over two weeks.
I snuck in a line about movie night and catering, did you catch that? We were having trouble getting from the Friday night workout to a theater on the theater's Friday prime-time schedule, so we made the switch to hosting the movie in the hotel's conference center, to include hot and cold hors d'oeuvres from a scrumptious catering menu. Made us so hungry picking and choosing, next stop we had to go eat. That took us across the river to the El Palomaro taco bar, which led us… well, you get the picture. And I hope it's such a picture that you're checking the map to figure out where Santa Cruz is -- hint: head west from San Jose to the Pacific Ocean.
Here are details for your weekend planning. First the overview.
Next, the hotel, although once you get to the link, don't make reservations online or you won't get the discounted IronOnline room rate. You'll need to call toll-free 866-827-2466 to get the lower fare.
Finally, here's the guest list as it stands, and an unfolding of our group plans.
I'll catch up with you next week with the full itinerary and directions, and some suggestions for attractions to the north and south -- north San Francisco and the Napa Wine Country, to Big Sur and points south. There's no one in your family who won't find something fabulous in our neck of the woods. We sincerely hope to see you in July.
The beautiful weather also has Dave thinking of summer, dreaming of vacation and remembering summers gone by in his columb this week. Here's the webpage, and here's the printable pdf version of same.
May 25.... Monday morning rolls around and what do you think Dave's thinking about? Let's find out in this week's column, Monday, Monday -- Two More Reasons to Lift Weights. Here's the webpage, and here's the printable pdf version of same.
You ready to spend a little research time? I’ll make an overview as simple as possible, and there’s a lot of material here for those who want to dig a little deeper. First, look to your diet -- is your sugar intake higher than it should be? Are you eating foods you’re allergic to? Do you overeat? Smoke? These are all contributing factors to inflammation, the first indicator of impending arthritis. This link will spell out the details, and at the left of the page you’ll find the reference sheets for extra credit.
Now that you know what causes arthritis pain, would you like to know what you can do about it? Aside from pharmaceuticals -- and better than medications if you take heed of the recent reports of arthritis drugs that have been removed from the marketplace -- there really are a selection of successful natural remedies. How well they work depends mostly on how early you take hold of the problem -- how far along you are in the degenerative process. What this really means is don’t wait until things get worse to take action. Cartilage with little damage can be fully repaired; let the arthritis take a stronghold and the treatment results decline substantially.
Here’s an overview of the natural supplements.
We sell most of the nutrients known to decrease joint inflammation and rebuild cartilage; these are manufactured by companies we have a personal relationship with and trust with our own health. I’ve collected these competitively priced products in a Joint Health section so it will be simple to find your chosen remedy.
Dave uses the Body Ammo Joint Connection daily and is testing out Celadrin & MSM, new from NOW Foods. And I’m pretty confident the combination of Joint Connection, SAMe and Omega 3 was the magic that made the arthritic ache in my shoulder disappear.
I found minor relief from inflammation within a few days, and better yet, a second wave of pain relief kicked in a couple of months later as the soft tissue began to repair. It’s worth a couple of month’s testing if that dull ache is full-time; my much-better-than-last-year’s workouts are daily proof.
Finally, the free solution: water. We need plenty of water to cushion the joints. Simply increasing your water intake can make a big difference in the aches and pains of aging. Start each morning with a glass of water, and keep it going throughout the day.
May 18... Reminiscing on lessons from 1960s Muscle Beach, this week Dave gives us a glimpse of how he kicks himself into motion on a down workout day. Here's the webpage, and here's the printable pdf version of same.
Once hooked on thick-bar work, I don’t see anyone moving back to regular handles, not around our gym in any case, and I doubt if it’ll happen in your home gym either. At the same time as Dave's thick bar cable handles work your grip, they also take pressure off the joints and enable you to work the muscles more effectively and painfree. If you don’t have a home gym to store a set of your own, copy the website address of www.thickbarhandles.com and slip it to your gym owner. If that doesn’t work, buy one yourself and donate it. Your gym mates will remember you at Christmas.
Talk about tools, the simple yet ingenious Top Squat that Dave and Odis designed enables athletes with damaged shoulders to continue the most effective exercise devised: squats. Powerlifters who bench on Monday are often unable to squat well on Wednesday due to tight shoulders; the Top Squat completely eliminates this problem. Parents who want to protect their young football players from a squat-related shoulder injury, personal trainers with clients who just can’t get the hang of deep squats -- even average squatters who want to learn to stay more upright -- all will discover these problems disappear upon first use of Dave’s brilliant squat bar handles, the Top Squat.
Most excellent news for our European squatting brethren who happen to have aching or tight shoulders: Our German distributor has a top squat with your name on it in stock and ready to ship today. Ordering from him will save you shipping costs, plus weeks of anxious waiting, and we’re thrilled to be able to offer you the Top Squat page of Dr. Hermann Korte’s Choice of Champions.
Other extreme Muscle Beach measures are hidden like gemstones in Dave’s workouts. Our friend Henrik (you remember him, The House, from Denmark) transcribed a section of Dave’s workout log sheet from the early ‘60s. Here’s what he discovered in all that hen scratching.
Changing the subject in closing: We hear about hormone replacement research in the news from time to time, usually when there’s bad news to report, but how much do you really know about the hormones that fire life into your body? Is that new-found sluggishness, irritability, depression -- weight gain, even -- a direct response to age-related decreasing hormones? But, wait. You thought menopause was for older women, right? Not so fast, girl. Could be you have a hormone issue trying to get your attention.
Men, in one way or another, this relates to you, too. While this hormone overview at the is directed toward female hormones, you got issues going on, too -- testosterone dropping is one big issue. And even if you’re feeling great, click on the link and pass it along to your spouse, or your mom, or your sister. Chances are good she can use the refresher.
May 11... Dave's ultra-aware of the stresses of getting lean lately because of our new video projects. Once he gets to thinking about things, it usually means we'll be reading about it. How does a muscle-builder think about trimming down? Let's find out. Here's the webpage, and here's the printable pdf version of same.
Nice article, wasn't it? I mean, I'm sure it is for the few who actually spent the winter on a muscle-building mission. The rest who did more of an accidental bulking program, or those of us who worry all winter about being in summer shape might not full appreciate Dave's overgrowth-trimming analogy. Or else, we get it alright, but, like last summer's jeans, it still doesn't fit too well.
Maybe it fits just fine, but we need a different entryway. Here's another Draper summer shape-up strategy for those who don't have a weed-whacker.
There are two supplements Dave uses day in, day out, regardless of his training focus -- planting overgrowth or whacking it back -- whether he's on vacation (can't remember one of these) or away on business, on whichever continent: Bomber Blend protein and Super Spectrim cold-processed, time-release vitamins. Creatine for size and pump and L-Glutamine for recovery and gut health (both from Anabol Naturals) are in the mix, as is Joint Connection, Ageless Growth and the essential fatty acids that make up part of his food choices, but only the two will he insist on regardless of the destination. Hospital or China, nowhere will he go without these two tools.
Read the pages below to learn why these two formulas are so important
to him, and why a good
quality protein powder and a time-release
vitamin should be a part
of your daily food budget.
The Santa Cruz Bash 05 countdown clock is running
-- we're two months from the free seminar with
Dave and Bill Pearl, and the scrumptious bar-b-que
to follow. Any chance of enticing you into
making the trip to [the by then, certainly]
sunny central California?
We're counting heads for food preparation calculations. Are you on the list, or can we get you there?
Every time I pick up one of Dave's new thick bar handles, I sort of caress it a little before I hook it to the pulley. Then I grip it over and grip it under to test new ways to pull or push with it. Having the new handles in the gym has truly jazzed up my training; I'd go so far as to say I'm going to have to rein myself in because my leg training has suffered while I stress my back and triceps workouts, the routines where I can smoothly add more pulley work.
It's a blast. See for yourself how thick bar handles can re-energize your training:
May 4... Mixed in the Dave's motivational message cleverly disguised as goal setting, you'll find our new secret plan—see if you can spot it. Here's the webpage, and here's the printable pdf version of same.
Workouts around the local World Gym have been a blast over the past week because a full set of Dave's new Bomber Power Handles, or rather, the final prototype set, hangs from pulleys on all stations of the Draper-designed, custom-made jungle (a hint, I suppose, of the handles and Draper Dungeon to follow 15 years later).
Monday's back workout featured mostly innovative cable work -- even after 25 years of training, new and unusual handles can provide an extra long pull or a tug to a new target area that a traditional handle can't touch. Thick handles, too, provide a direct hit to the muscle; there's been no messing around with aching elbows for me this week.
Today I set aside my leg workout, normally a favorite, in trade for an arm workout in order to play a little more. I simply couldn't wait to wrap my hands around these gems to try out other angles suggested by some of the other stalwarts who frequent the gym in the mid-afternoons.
There are six new thick-handle bars, plus the original Stealth TriBlaster for a total of seven. Two of them I wasn't too sure about, but after fooling around with each instead of leaving them in a pile of old handles along with my scorn, I discovered they're two of my favorites. Only the dual-handle Back Attack leaves me empty, but Dave thinks it's because my rear deltoids are weak and unable to do the pulls very well… in which case, it's back to work on the Back Attack next week with less weight and better focus purposefully to strengthen up the scrawny rear shoulders.
Dave's favorite bars -- I'm guessing here, but still… ya wanna bet? -- are the Bi-Tri Bomber and the Low Row Sweep Maker. Odis, I think, would go for the V-Max and the Bi-Tri Bomber (the one he dubbed the "bat bar"); the Bi-Tri is part of my top two, also, along with, um, do I have to pick just one? I think I'll have to go with -- and this feels kinda silly because there's really nothing to it other than a thicker-than-average bar with a solid-feeling knurl -- the Max Mini straight bar.
So there ya have it: Considering the choices of the three of us, the Bi-Tri Bomber soars to the top. If you have to choose just one, start there. I'll call Odis and make sure he stocks up on 'em.
I hope you got your coins from the couch as Dave suggested last week, 'cause you're gonna want one of these beauties. Here, have a look around the Bomber's thick bar power handles.
April 27... Back from our zoom down the coast to San Diego, Dave returns to tell the tale: here's the webpage, and here's the printable pdf version of same.
One of the most powerful lifters of all time has died: Pat Casey, whom many purists will forever consider the greatest powerlifter of all time since he competed when no training aids were used, no wraps or straps or bat-wing bench shirts had been developed during Pat's competition days of the late '60s. In competition, and using strict form according to Dick Tyler, who saw him lift on numerous occasions, Pat was the first to bench 600 pounds, the first to squat 800 and the first to total 2,000. John Sanchez, over at the exceptional American Power Lift Evolution website, has compiled a nice summary, photos and articles, which you'll find here.
Pat died of cancer early Friday morning, six weeks before the Association of Oldetime Barbell and Strongmen dinner that is to honor him. AOBS, Vic Boff's organization remarkably carried forward by Artie Drechsler now that Vic's gone, honors several iron history notables each year at its bittersweet event in Saddleback, New Jersey. You're invited to the dinner and the grip, strongman and memorabilia extravaganza slated for the June 11th weekend, details at this link to AOBS.
Great news for Canadian bombers: Dave's Bomber Blend protein is now available through our new Canadian distributor, ACS Fitness, in stock and ready to ship to your doorstep, duty and exchange rate already calculated into the price so you'll know exactly what to expect on your credit card bill. You'll also find our books, Brother Iron, Sister Steel, Your Body Revival and West Coast Bodybuilding Scene, plus, based on Vince Gironda's personal formulas, Ron Kosloff's NSP products, along with Vince's books and training pamphlets. Click on over to ACS Fitness.
Simple but brilliant, that's what this review has to say about Dave's top squat. The reviewer also notes, after less than a week of toying, three distinct uses for the TS for athletes. The top link is the review; this link will hook you up with a top squat of your own.
April 19...Every spring when the weather breaks, Dave, along with the rest of the bodybuilding world, starts thinking about getting lean after his winter bulking. Today he talks about the mental process of seasonal training; here's the webpage, and here's the printable pdf version of same.
A few years ago during the middle of one of our road trips, we stopped at a market for a rotisserie chicken, some tomatoes and milk somewhere between Savannah and Charleston. A thick guy eyed Dave's arms up one aisle and down the next, and eventually stopped us in front of the dairy case to ask how Dave got such thin skin. Turns out he was getting ready for a contest. Here, it's right on topic -- read more.
You know Dave's famous as a tuna-and-water guy, right? Since he left you hanging this week, here's the first of a number of fishy Draper articles, and if you make it to the end, the link at the bottom will take you to more tuna treats.
Get off your duff and on your feet. That's the message Gavin Laird, a sports conditioning coach from Scotland, wants to hit you with. I like overhead pressing a lot, and partake once a week at least, along with other clean movements, deadlifting and squatting. In this article, Gavin explains why these exercises work so well.
You're chinning already, right? So counting reps this week and striving for more the next couple of months should stoke your training fire right along with the rest of the IronOnline forum members who've risen to our latest IOL Challenge: chinning. A chinning bar and a willing heart is all you need to tag along.
Those Chin Challengers who will be in Santa Cruz on July 8th, the evening before our Bash seminar with Bill Pearl and Dave, are counting down not only to the mouth-watering bar-b-que, but also to show their stuff in the Challenge-off at the World Gym Santa Cruz, 5pm that Friday. This link will take you to your personal invitation to our weight-trainer's holiday weekend.
If you make a hotel reservation in Santa Cruz for the July 9th weekend,
would you drop me an email, please? There's
no charge for the seminar and bar-b-que,
but we need to keep a head count 'cause muscle
guys eat a lot… a
pound a person, right? Ha! Where else but
at a musclebuilder's feast will the butcher
agree to those calculations?
April 13... The title of this week's column of Dave's says it all: Bored? It’s Not the Movement. It’s the Mover. Ouch! One reading will send you back for a re-reading; it's smooth. Here's the printable full pdf version.
Dave ran out of space in the column for an expanded squat instruction, and, because it's such a valuable exercise that he wants everyone doing, asked me to send those in need off to learn the finer points of what you knew in high school as deep knee bends.
Let's start here, with the time-honored description, How to Squat.
Now, for the finer points -- the finesse that only Dave can persuade -- here's Dave's portrayal of The Squat.
This morning, before anyone could possibly have known this was to come up in the newsletter, one of the IronOnline forum members asked for input into squatting form. Here's that discussion, in which you can interject any squat form questions you might have, and below that is a link to an earlier forum interchange, similar, yet different.
The more advanced will perhaps have heard whisperings about 20-rep squats, but perhaps have not been close enough to suffer the yelling that follows one of these mighty high-rep sets. Your questions about 20-reppers will be answered at the first link, and here's an excerpt from Randy Strossen's book, Super Squats, at the lower link.
Dave's top squat device will put life back in the squats of those of you with shoulder problems; for a more complete picture of your path back to hearty leg workouts, click this link.
Much more leg training information, including how to front squat or overhead squat, a review of the manta ray and buffalo bar, and a full archive of deadlifting dialogue (instruction, photos and a conversation covering when to insert deads into your weekly routine), see the IOL leg training collection right here.
I'm told I did a lousy job with the Natural Hormonal Enhancement material archive, specifically in editing the exchange between Rob Faigin and Steve Holt (true enough), which made the section "NHE didn't work for me" hard to understand. Which of course means I had to go back and re-do it, taking twice as much time as it would have had I done it right to begin with. Here's the remedied link.
April 6...We stumble around our spring time training mindset, depending mostly upon the weather and if a brief summer-like day stretches into a weekend and beyond. The link above goes to Dave's online article of the week; here's the pdf version.
I hear it's still storming pretty badly all points east (in fact, even here it rained buckets last weekend, and a harsh new storm is blowing in tomorrow); the weather makes it feel like summer's farther away than it really is. One of these days, we'll be startled to discover it's too hot for our clothes and yesterday would have been a good day to dig out those too-tight shorts.
Whether it was Dave's springtime strategies, a flitting vision of shorts that really don't fit or some other pre-summer warning, perhaps you've gotten yourself psyched up for a tight diet. Our great friend the twice almost-Mr. Alaska Dr. Corey Pavitt has documented his dietary regime for your education, and even for your regular use if you have the fortitude.
We've revamped the Draper Bomber Blast section in the forum to make space for Q&A reprints from Dave's email history. Today's topics are "Help with female weight loss," "Weight gain tips for a thin teenager," "Shoulder rehab," and "Cutting for competition." Look here for Dave's answers to these questions, with more to be added regularly.
Do people really do their planned cardio, or do the rest of you bums skate like I do? That's the question we'll be answering in our poll, should you choose to admit to your failings. Here's where to vote yes or no, and to answer how many days per week and for what purpose… and for those who admit to skipping it, let's find out why. You'll be able to view the results via the link above, but you do have to log in to answer the questions.
It's bargain week around here; we've run out of space and have new books to add to the inventory, making it time to clear out some of our long-term titles. You'll also find discounted, very slightly scuffed copies of our best-sellers, too. Click here for savings on quality books to help fill out your training library.
Tired of reading, not ready to go back to work? NPR did a short four-minute segment with Harold Zinkin, the author of the out-of-print Remembering Muscle Beach and inventor of the original Universal machine, on his memories of his friend of more than 60 years, Joe Gold. Here's the download, give a listen.
March 30... Wonder what you can expect as you turn the corner toward 40... 50...60? This week Dave gives us an insight into what concerns him, and what stands out favorably in his training these days. Here's the webpage, and here's the printable pdf version.
Did I tell you of my plan to sneak down to the Nor Cal Strongman event venue last weekend? This year's Nor Cal will be here in Santa Cruz on April 9th, in a park owned by a friend of ours just off Hwy 17, and it's been open to all-comers Sunday mornings until the competition. There's one more pre-event training session this Sunday at 10am -- you're welcome to make your way down the hillside to try this stuff out for yourself, and I really encourage you to be bold and go if the strongman stuff intrigues you, because I'm certain you'll never find a nicer group of guys to show you the ropes.
The strongman competition -- the event on the 9th -- is open to the public; if you're nearby, make the trip 'cause the guys and gals love an audience; all that yelling brings up their lifts by a solid 20 percent.
The rest of the details, including directions, a snapshot of the 105- and 166-pound stones I rolled around last weekend, the bigger ones the guys hoisted around, a great shot of the custom-made redwood log for overhead pressing, and Wayne Shaffer's one-of-a-kind red, white and blue keg-toss guideposts are at this link.
Rob Faigin, the guy who wrote one of the internet's best selling low-carb diet books, Natural Hormonal Enhancement, spent some of his not-so-spare time answering questions in our forum recently, which I compiled into a printable article and posted it in the library section of the IronOnline forum. If you have questions about carb-cycling, post-workout carbs, metabolism and why carb-cycling works, print out the article for further study. You can grab a copy of his comprehensive hormone manipulation book when you're ready for more details, or to get started on a carb-cycling program for your summer weight-loss goals.
Are commercial sport drinks good for you? Click over to Rob's review of sports drinks for athletes, where you'll discover if those $3.00 drinks are worth the greenbacks, and what, if anything, you should be drinking during your training sessions.
You'll often hear us -- us being Dave, members of the IronOnline forum, and me -- urging women not only to lift weights, but to lift heavier weights, bigger stuff than the 5-pounder your friend passed you when you were just starting out. Well, why? And what can you expect to happen? Here's a recent forum discussion on how a female body changes under heavier weight lifting.
March 23... Dave's going to talk about home gyms today, what to consider and how to make the decision to stay in your local gym or build one in your garage. Here's the online version; here's the downloadable, printable pdf.
All that complicated expert stuff above may have your head spinning. Too much information for the beginning and intermediate muscle builder is frustrating. What you need is just the right amount of education: what do you need to know to make progress your first year. I told you last week about John Hansen's new book, Natural Bodybuilding, and to expect our friend Hugo Rivera's book to hit the streets this week, and so it did. Between the two of them, their books cover the gamut of exercises, workout routines, supplementation, diet and delve well into the mental process of making your plan and sticking with it. Check out my complete write-up of Hugo's book and if interested, there's a $3.00 discount for buying both these new books together; as a combination I consider them an excellent foundation for the beginning-to-intermediate weight trainer.
Jeff O'Connell from Muscle and Fitness is one of my favorite muscle mag writers. He has been for a long time, adding personality to jazz up material that's probably been covered numerous times in the previous decades of muscle writing. Here's a recent bio piece he wrote about Dave that makes my point -- see if you agree.
March 16... Tendonitus, that's a word we hear pretty often around here. You got an achy elbow, a problem wrist? You can probably use a few of Dave's tips from this week's newsletter, craftily entitled, "OUCH!" Here's the online version, and here's the printable PDF.
If you read Dave's weekly newsletter, you'll find links to the knee, elbow and wrist wraps Dave uses. A little different from knee wraps, Tommy Kono has recently come out with a commercial neoprene knee band that he developed for his use after injuries in the late '50s. He and Bednarski, Suggs and Starr were hooked on the things, and shared Tommy's one pair during their training. Tommy sent Dave a pair recently; I think Dave likes to wrap his knees a little tighter than the bands fit, but for prevention purposes or less damaged knees you might give these a look. The bands are sold at bodybuilding.com, at the bottom of this link where Tommy tells of their development.
Some of the folks in the forum have life-changing memories of Charles Atlas, and you can enjoy these stories at the link below. When you get to the post by Wicked Willie, click on the link over to the Sandow Plus site where you'll find an amazing collection of Charles Atlas material, including original brochures and ads that you can print at home. And if you have any Atlas history of your own to share, we'd appreciate your contribution.
Dave's off to Odis' at Torque in Indiana to make the final tweaks of the Draper Dungeon (yes, I, too hope he comes back with new pictures, pricing and dimensions that I can post next week). That means I'm off to the matinee and a small, unbuttered popcorn. He's gone until Saturday; I might even get to make two theater trips if there's anything good playing here locally.
March 9... Recollections of a wintery weekend in Columbus—Dave and I and about 70,000 others!—here's Dave's online article, and here's the printable pdf version.
I can't imagine you have time for any more reading the way we go on around here. Just in case, here's a link to the things I could remember well enough to describe from our Columbus weekend. All the links are live, so if you feel like checking anything out further, there's enough here to last thru a snowed-in weekend should you happen to have one.
'Nother of our friends spent a stressful but productive year writing a new training book for natural bodybuilders. Actually, two of them did -- I'll introduce you to IronMan Magazine contributor John Hansen's book, Natural Bodybuilding, this week, and hopefully will have Hugo Rivera's new book, The Hardgainer's Handbook of Bodybuilding, in stock for next week's newsletter. I'm very impressed with both. Here's John's big accomplishment: Natural Bodybuilding.
It actually did snow on us in Ohio. Then we got home to mid-'70s. No kidding, it was 74 here today, projected to be 78 tomorrow. I'm thinking deck time. Which will of course remind me to bump up my training and slice out some calories because… it's almost summer around here!
March 1... Next stop, Columbus, Ohio and the Arnold Classic extravaganza. We'll shut down the order processing mid-day Wednesday; orders that come in later in the week will ship when we return on Monday.
I think I'll try to catch some fencing this year -- never seen any fencing outside of that James Bond flick, the one where the good guy and the bad guy poked each other up one side of the castle and back down the rear marble staircase. Looking forward to strolling the expo hall without responsibilities; I expect we'll spend more time than normal in the exterior halls where the Olympic and power lifting competitions are held. Ten bucks buys a whole lot of entertainment in Columbus the first week of March.
This week Dave reminds us to carefully consider why we train, because, in Dave's words, "Here’s how I see it. The earth’s surface is no place for weaklings." Here's the link to the online page; here's the pdf.
I spent the past six months working on the editing and typesetting of Dick Tyler's new chiropractic text, Alternative Chiropractic; Dave spent the time wondering when I'd be done hanging over this keyboard, and Dick spent it preparing new material to add to the already thick stack. It's a medical text and meant for the general public, but I sorta want to show it off, for one thing, and we do have a few chiropractic docs who get this newsletter, so if you care to poke around, please do!
If you've been stalling, waiting for a good opportunity to join in the activity in the IronOnline forum, here's your personal invitation. Let's call it all-comers month; we're over there waiting for ya! This link gives the group's background, with some give and take over how the forum runs, and this one is our open invitation to you -- you personally -- to introduce yourself and share the experience.
I've gotten so much from the group… education, motivation, camaraderie, along with a nice collection of memories and laughter along the way. I hope you'll take this opportunity to join in the fun.
Perhaps you have a young family member who's been hinting he or she would like to stumble around the gym behind you. IronMan Magazine publisher John Balik detailed his experience training with his son, Justin, for the IM readers, and in it gave instructions for setting up a beginning foundation of training. It's written with a 14-year-old in mind, but will work for most beginning weight trainers.
With the introduction of the forthcoming Draper Dungeon, we've gotten a few queries about locking dumbbell set-ups for home gyms. There are three manufacturers of this type of system that I know of, and over the next weeks I'll try to sort out through the good and the bad and pass on the information. Today let's take a look at the IronMaster Quick Change Dumbbells as seen through Hugo Rivera's eyes. All this has Dave thinking about the nifty new tools—and a new exercise innovation—in his article, right here on the website, or here via printable pdf download.
February 23... Dave's online today with our Big Bash Announcement, and the various bits and pieces flowing hither and fro behind those mellow eyes—here's the online article, and here's the downloadable pdf.
Was it a good surprise, then, our Bash guest, the secret I'm been holding inside for over a WEEK?!! Real hard holding back the grins, real hard.
I know you'll want to know more, so let me send you off to the appropriate places. First, in a new excerpt online, here's the write-up Dave did on Bill in Brother Iron, including some cool pics.
After that read, move on over to this excerpt, chapter one of Bill's autobiography, Beyond the Universe.
Would you like to know more about Bill? This is his bio page on his website, billpearl.com.
Here's your personal Bash 05 invitation, including what you need to do next if you'd like to join us.
What else did Dave talk about? Oh, right! The Dungeon. Unfortunately, I don't have anywhere to send you for more information yet, since we don't know pricing and measurements, that kind of important stuff, but believe me, we want to get that information online asap, and will do that as soon as the information comes in from Odis. The big O did find a few more photos you might enjoy, though.
This weeks' new NOW Foods products include folic acid, high dosage flush-free niacin, magnesium citrate, ChromeMate, Liver Detox, D-Mannose, grape seed extract, Homocysteine Regulators, Tru Hoodia, horse chestnut extract and hawthorn berry. You can review the uses and product information at the NOW link below.
If your eyes haven't glazed over yet, or you need something to print out to ease the boredom of your morning go-nowhere bike ride, hop on over to IronAge, where one of the members has transcribed an old muscle story from Sports Illustrated, 1974 -- the days of Pumping Iron.
February 16... Back from his trip to Indiana, Dave writes this week about his first look at the new Draper Dungeon. Here's the web look at our new home gym set-up; here's the pdf version of the full newsletter.
In the forum last week the subject of ribcage expansion came up (as it does from time to time), leading to a conversation about pullovers and a comparison between bent-arm and stiff-arm pullovers done with either a barbell or dumbbell. Dave had answered some of the questions in our early IOL email days, so I compiled his thoughts, along with those of others, which you'll find in the forum at the link above.
Last week we talked about the group of notables who were gathering at the World Gym Venice today for an IronAge online Q&A. Because I've spent some time hanging out in the office where they milled around this afternoon, I had a clear image of Zabo bumping into Eddie, making space for Armand, Bill Smith spinning tales, while Jim Morris maintained the peace. Shawn Perine and Greg Merritt from Flex took care of the typing and photographic needs, the entire group soon joined by Manny Perry and Chuck Fautz. Even such luminaries as Ricky Wayne and Dick Tyler got in the act, albeit from afar. Here's a direct link to the commotion.
And if that gets you fired up, pull out your copy of West Coast Bodybuilding Scene for an evening of reminiscing. Don't have a copy on your bookshelf? Here's my favorite excerpt.
After finding manufacturers and ingredients we believe in, our goal in adding new products to the online store is to offer products in either higher dosages (so we can take one capsule or tablet instead of several), and/or a larger bottle size for convenience, providing more than a single month of the supplement. We'll be adding to the NOW Foods line over the next month until we fill out our favorites; this week's new NOW Foods products: Lecithin and Green Tea Extract, Super Odorless Garlic, ZMA,with more to follow next week upon arrival.
I was talking about backaches and sore necks with my friend, Joan, at the post office the other day, and it suddenly dawned on me that I didn't get any requests for details last month when I wrote about the goofy exercise that cured my neck and shoulder aches. Since I've been griping about a sore neck for at least a couple years, it's remarkable to have found an exercise cure -- a non-pharmaceutical cure -- that provided full relief within a single month. You got a sore neck? Here's more on neck rehab.
February 9... Today Dave submits the IOL Research Clinic Report # 577, aka in other circles as Q&A week. The webpage version is here, and the printable, clickable pdf version is here.
The need to stop smoking wells up more strongly this time of year, and even though readers of Dave's column are exercise and food-conscious, many have not yet broken the tobacco habit. Our friend, Lon, from the IronOnline forum, has compiled a list of tobacco dangers, including the occasional social cigar. Here's where the thread starts.
I'm compiling a can't-miss list of Southern California hotspots for our Bash travelers who pass through the south, and could use a little help. If you live in Southern California, have vacationed in there -- or even daydreamed of a sunny California holiday -- could you check over my list and make sure I didn't forget any important stops, please? When we're finished, I'll make a page on the site, including links to the various destinations, for use by future California travelers.
Once we get to the Mecca of Bodybuilding, it's a short hop to the Golden Era, which makes me think of the guys (and a few gals) over at IronAge have special guests answering questions on the forum from time to time. Their big announcement of the week: IronAge special guests, Thursday 2/16, 1pm PST -- Ed Giuliani, Zabo "The Chief" Koszewski, Chuck Fautz, Bill ( Laredo) Smith, Manuel Perry, and the ringleader and head typist of this notable crew, Jim Morris. I can't *even* imagine how Jim could type fast enough to keep up with Eddie, let alone with the rest of the guys gabbing at each other!
You'll have to register to read along (or to read the archives after the fact), so perhaps you should drop by now and make sure you can get logged in.
February 2... How do we claw and stumble our way through the trauma of our workouts? One stumbling block after the next, Dave tackles these back breakers in today's online newsletter. You can grab the clickable, printable pdf version here.
Those of you who enjoy the camaraderie and learning that makes up a good forum have an opportunity to get in on the ground floor of the new IronMan Magazine forum that went live last week. Gene Mozee's posting, plus Jerry Brainum's there, and Lonnie Teper, picture man Bill Comstock and a few other experts are sure to hang around a group like this.
We have a bit of Bash 05 progress to report: We contracted with the host hotel, UCSC University Inn—click here for updated information if you're thinking about a Santa Cruz vacation in July.
January 26... This week Dave's been thinking about the problems we face down—conquer—as weight training athletes. And he finishes, as this past week finished, with thoughts of the great Johnny Carson. You can read his column online here or download the pdf for printing here.
Wondering what to have for breakfast when you've had one too many protein drinks and it takes a dozen scrambled eggs to fill you up? One of the personal trainers in the IronOnline forum designed a new high protein pancake recipe and our squatting chef Stella is perfecting a high protein cookie recipe. Both these recipes are ultra-low carb, use Bomber Blend and Udo's Wholesome Fast Food powder, and lend themselves well to ingredient adjustments. You almost can't miss with these; it's my new daily breakfast and I'm lovin' it!
April 9th will be a big day around town, when our friend Steve Brickman and his partner Barney Bolt present the NorCal Strongman contest here at long-time World Gym member Wayne Shaffer's event park. Competitors can get event and registration information at the NorCal site, and spectators will discover in Santa Cruz a fabulous resort weekend spot -- plus, after he competes in the events, our favorite grip guy over in our IronOnline Forum, Clay Edgin, promises to rip some phone books for us, providing he can still move his fingers.
Each time Dave does a written interview we gain insight into something—him, his training, his faith, or maybe just an endearing story as only he, through crafty elaboration, can tell it. In a toss at new insight then, here's Dave's interview with San Diego radio host Dave DePew.
Looks like those of us who are supplement enthusiasts could be in line for another fight for buying rights. The FDA is reviewing its dietary supplement act of 1994, and if not favorably influenced, could make it harder for manufacturers to bring new food supplement products to market. That not all bad, of course, knowing as we do that some products are bogus and a waste of money at best and downright dangerous at worst. However, it would also mean that people like us would not be able to bring out new products like our Bomber Blend because we wouldn't be able to afford the testing necessary to prove the safety of a simple whey and casein protein blend. The Health Action Center at citizens.org has prepared an online citizen's response letter in order to make your thoughts heard by clicking the link below.
January 19... We often get follow-up questions about Dave's wild tuna and water diet ideas. This week Dave expands on this simple food plan—website version is here and the pdf version is here.
Winter and summer, Dave and I round out our personal supplement list with a selection of NOW Foods nutrients. Some are hard to find; others are hard to find in a bottle that lasts longer than a month, so we've made our personal selection available in our online store.
You can bake with Bomber Blend, did you know that? In fact, Stella is working on a few new recipes for us, which I'll publish here when she's ready. And it's really, really tasty combined with Udo's Wholesome Fast Food, new to our webstore
January 12... And the rain comes down! Which, of course, leads Dave to the gym and this discussion of Much to Say About Nothing. Here's the pdf download of the full newsletter.
These will not last long—if you missed out on the Stella's Kitchen cookbook and simply can't wait for the new version, you're in luck! We had a bookstore supplier with a case in the warehouse and we scooped 'em back up. Here's the link to the print version of Stella's great cookbook.
Wish you could rip a phonebook with your bare hands? Apparently you can, as long as you know the secret techniques Clay Edgin's been whispering in the IOL forum. Take a gander and you'll be hooked, too!
January 5... In this week's article, Muscles by the Bushel, Dave reminds us of the power of attitude; you can also grab the full newsletter here in a clickable, printable pdf format if you prefer.
Bomber Blend is made of top-quality ingredients, and we're proud of it. So why haven't we posted the full formula before now? I'm not really sure, but here it is should you want to compare the added ingredients with your personal want-list. Maybe you'll find you can discontinue use of one of your other supplements!
As well known as the Muscle Beach area—and era!—is, you'd think there would be a place to go to see the history and get a feeling of our weight training roots. Joe Wheatley and Bill Grant are at the front of a new movement to build a Muscle Beach Hall of Fame; to help them get a little momentum to blast them to City Hall, the Rec Department and the financing, please sign the online petition by clicking here. For a longer description of Muscle Beach, Kevin Carbone has written an article here at FitnessSource1.
Steve Gardener's a masterful grip and strength guy from the UK, the first guy to one-hand deadlift the Millennium Inch replica dumbbell as grip and strength enthusiasts already know. Want to learn how he does it? His new grip book is here, available in e-book format for immediate download.
Dave's appearance in Don't Make Waves hits the Turner Classic Movies channel on Saturday, 1/8 at 4am EST. Grab a blank video and test that dusty VCR! Here's the film clip from TCM.
A couple of threads stand out in this week's forum activity—check 'em out: You Know You're a Lifter When, and 2004, The Year in Review.