Misery Loves Company

Dave Draper

Questions from the bomber ranks

Page 1

Before Laree and I hop in the bomb and head north to Bill Pearl’s Oregonian territory for a workout in his old barn gym, I thought I’d leave you with a stack of questions and answers to clutter your mind. So that you don’t think you’re the only one, here are a few bombers struggling with troubles of their own.

We’re strange creatures, gaining comfort from the quandaries of others. That doesn’t make us bad people. Listen, empathize, and learn.

Q: I came across an article that said you went from 165 to 235 pounds in a year. I’d like to embark on a similar bulking diet, but I have a few questions. I’d like to know how often you trained each muscle per week and/or how often you would recommend training. I would also like to know approximately how much you were eating.

A: You read some article printed for entertainment value and not real information. Some muscle mags often do that (not this one, of course). Truth is, I never gained more than 10 pounds in any given year while I was determined to build size and strength, and I did that by consistent force-feeding and training in general. I trained each muscle group two or three times a week, depending on the season or year of my life, and today I suggest training each muscle group twice a week as the solid way to achieve muscle mass and density, fitness and muscularity.

Everyone is different, and few, very few, muscle builders require less. The theories recommending less come from either the drug camp, where gains come from thin air; or the scientific camp, where gains come from books, note pads and theories and not experience; or boastful hotshots with limited understanding and desire making deceptive claims. You’ve got to blast it, or you’ll get big and strong and fat.

Bring on the red meat, milk products and eggs big-time, along with chicken and fish, lots of salad and fresh vegetables and choice fruit. Get your carbs from whole grains. Protein rules. Add essential fatty acids to your diet and a good protein powder for convenient and essential meals—a.m., p.m., pre- and postworkout. Bomber Blend is the best, in my opinion.

No secrets here. Major bulking—say, from 165 to 235 pounds in a year—is crazy. Not healthy, not fun, not possible. Ten pounds a year is wise and manageable for a young man.

Train hard, eat right, and settle in. You can’t hustle musclebuilding.

Q: I’m trying to get information on muscle building and cardio for my friend who is incarcerated. As his time to exercise is severely limited and equipment is insufficient, he needs in-cell training recommendations.

A: The best way to answer the exercise question is by asking myself, “What would I do if I were in the same dilemma?”

I was once speaking directly to prisoners in their barred cells who asked the same question. I suggested running in place, performing high-rep crunches and leg raises and pushups. There are ways to grasp bars (if available) and use them to push and pull in a manner that duplicates real exercise. Deep knee bends and lunges move a lot of blood. These various improvised movements, developed into a tight routine by practice and common sense, will provide plenty of muscle work and deep breathing and will raise the heart rate considerably.

The greater the affinity one has for exercise, the more realistic and doable these basic suggestions are. The process requires heart, imagination, purpose and fortitude—at the same time building those qualities, something your friend needs in stacks while behind bars.

Buy tuna at the prison store, drink lots of water, read the Bible.

Q: As I’m trying to get leaner, should I lay off the protein before and after workouts? I’m getting about 250 grams of protein per day, and part of that is 50 before and 50 after the workout. I’m trying to lose the fat and not the muscle. I’m wondering if the protein was causing more harm than good.

A: The last place you want to reduce your calorie consumption is with protein. Your protein composes only 1,000 calories of your total daily intake. I recommend that you maintain the anabolic environment (complete proteins, essential fats and nutrient-strong carb foods) and continue to train smart and hard. Let the training build the muscle and the good food provide the energy and ingredients for muscular gains over time. Think of gaining muscle rather than losing fat.



Eric Broser


If you find something on the Web that IM readers should know about, send the URL to Eric at bodyfx2@aol.com.


Looking at him now, you’d hardly believe that Anthony Presciano fought a serious battle with childhood obesity. Until the age of 14 he was badly overweight and lacked the education or desire to make a change. When he entered middle school in 1989, however, Anthony decided to try out for the football team, and with the guidance of his older brother he lost more than 40 pounds between the seventh and eighth grades.

Muscle “In” Sites

Eric Broser

Muscle “In” Sites


Here’s a site for you photo freaks. If you like to browse images of bodybuilders for inspiration, post on message boards or convert to a screen saver for your PC, it’s a site made for you! Although not all of the photo galleries are complete yet, you can easily access hundreds upon hundreds of photos of everyone from Reg Park to Boyer Coe, Samir Bannout to Dorian Yates—even current Mr. Olympia Ronnie Coleman. And if you’re a fan of the legendary Arnold Schwarzenegger, as I am, then this is your one-stop shop of classic images (some of which belong to

Bodybuilding Success With the Power Rep Range Shock Max-Mass System

Eric Broser

Bodybuilding Success With the Power Rep Range Shock  Max-Mass System

When I first created the Power/Rep Range/Shock training program in 2001, I thought only my training partners and I would ever use it. Once I saw how well it worked, however, I began to implement the system with my personal-training clients as well. When bodybuilding and fitness discussion boards became more popular, I decided to post about my program, hoping that perhaps other people might find it beneficial.

More Bomber Q&As

Dave Draper

More Bomber Q&As

Q: I’ve been in shape and a regular gym rat until a year ago. My third beautiful child, now 18 months old, sorta did me in. I’m now what they call obese. Ugh! I’m going back to the gym this week and was wondering if I should do only cardio to lose the first 50 pounds and then add the weights. What do you think?

Up With Bananas

Becky Holman

Up With Bananas

You probably know that bananas are a good source of potassium—one supplies about 10 percent of your daily requirement. That mineral can help prevent muscle cramps. But did you know that bananas are also a good source of tryptophan, an amino acid that helps boost serotonin, a mood regulator, in the brain? In fact, many antidepressant drugs, like Prozac, manipulate serotonin levels.

Advice: Feeling down? Eat a banana.