Author Notes: The ten years behind the counter and on the floor of my gym in California have signaled to me that everyone must exercise and eat right if he or she hopes to live a sound and fulfilling life. Too few do and far too many lives are in a shambles because of it. As conscientious gym owner, I am in a prime position to help the ailing, negligent and uneducated masses. And, certainly others and I do.
Brother Iron, Sister Steel was written to engage that edge of the population who dare to walk in the gym only to walk out because purpose and desire were missed. It was written as well for the tentative trainee who wanders the floor with desire, yet remain is without a clue. The intermediates who love the pump and burn and want to dig in deeper will, undoubtedly, identify with the facts, tales, fascinations and frustrations of muscle building as visited by an old timer... still and always one of the boys. The young and the hardcore... about them I cannot be sure, only that in the years to come, should they endure, they will appreciate the content and philosophy and, perhaps, wish they had referenced it sooner.
Are you confused and have a question about your training? If there is an answer, chances are the answer is here. Be strong. Dave Draper
About the Author: Dave Draper is a former Mr. America, Mr. Universe, Mr. World of the 1960s and '70s. Currently fifty-eight, Dave began his training adventure at the age of eight; fifty years of bodybuilding experience form the nucleus of his life, his book and his gym in Central California.
My fingers don't float over the laptop with the greatest of ease. Eventually, they find the keys as if they were lost and manage to depress two or three at once. I mutter and tap, delete, backspace and tap, mutter, tap. We're moving right along.
Thus far, if you started at the beginning, you've read of the early days, Muscle Beach, my emergence as a bodybuilder, the training styles I embrace and the exercises I do: how, why and when. Nutrition and its role were outlined and hopefully caused you to consider how, when, what, why and how much to eat. A variety of obscure peeves were addressed and lesser-recognized attributes applauded. What's left?
How about the daily obstacles that detract from the joy of lifting? Let's scrape together a heap of the most unpopular and revolting stumbling blocks we can recall and give them a toss. The pungent pile should sufficiently beat us up and make us stronger.
Overtraining
Plateaus and Sticking Points
Genetics
Discouragement and Lack of Motivation
Negative Conditions
Nausea After a Workout
Packed City
Abandoned Workout Routines
I Ain't Got No Time and I Ain't Got Nobody
Changes
Pain and Injury
Rotator Cuff — The Most Common Injury
Injury Rehabilitation
Steroids
Aging
Smoking
Slumps and Seasons
Training Partners and My Dog, Spot
Training On and On
OVERTRAINING
As we move along in our training and vigorously apply the six basic keys (if you forgot 'em, see page 33), we need to be aware of the various bodybuilding snags and pitfalls. At any and every level of training our deadliest and most subtle enemy is overtraining. After an initial surge, muscular gains come slowly at best and only from a lot of hard work. We therefore conclude that the harder we work, the greater our growth. This faulty “more is better” logic will surely lead us to a discouraging dead-end. In our eagerness to build muscle, we exceed our beginning training limitations and tear down more muscle tissue that the body is able to repair.
The major symptoms of overtraining are chronic fatigue, insomnia, loss of appetite, proneness to injury and illness and the inability to achieve a pump. You may think you have the flu as muscles ache, bodyweight and strength drop and you have a nagging loss of interest in your training.
If any of these symptoms of overtraining heap up on you, ease off your training immediately and take time out to re-evaluate yourself and your workouts. Recovery from overtraining is often brought about by decreasing your training levels, either the number of workouts, number of exercises or number of sets.
This may be a good time to be creative. Try something new or alter your training to reactivate your interest. Check out your diet. Make sure you're getting plenty of muscle-building protein and carbohydrate before and after your workouts. The body feeds off its own tissue as an energy source if not adequately supplied by food intake. It's vital to keep your attitude up and seek encouragement from partners and friends. This healthy sharing and introspection furthers your learning experience and overall awareness.
You may wisely choose to take a layoff entirely, giving the body a chance to recuperate and your mind the needed time away from the gym. You'll come back after the rest days mentally and physically refreshed and with renewed enthusiasm.
The information and advice given above is standard: concise, clean and safe. I feel like Percival the Nobleman. You may all go about your busy business and build concise, clean and safe muscles. I must admit that I have generally overtrained in adherence to my obstinate theory that hypertrophy must be an insistent process. Slam the workouts, eat big and in smart balance, rest as you must equals The Draper Formula (a.k.a. The Bomber Formula).
Slam means slam: sets and reps and numerous movements in volume with heavy doubles and triples on the systemic movements two or three times a month. No misses, no layoffs, the head and body hard at work. I'm not saying it works. I'm not telling you to try it. It's what I do.
There's a term, “periodization,” we talked about earlier attached to a method of training that I've always practiced, undoubtedly one of the most common training methods employed by bodybuilders and attributable to their common sense. Simply (minus all the technical garbage), periodization means training for a given goal over an extended period of time with appropriate changes in sets, reps, exercises and phases. Such an approach intelligently and comprehensively works the different muscles in differing ways to satisfy their respective and varying growth components without overtraining or overloading: maximum efficiency accomplished. I believe I apply the principles of ... ahem ... periodization to the max, accidentally.
Anonymous
Posted November 26, 2000
Dave Draper didn't have to win the Mr. America title to be an American original in my book. I've just completed reading his book; the semi-autobiographical Brother Iron-Sister Steel. Within the pages you get a taste of the Golden Era of bodybuilding. Draper, Zane, Arnold, Columbu, champions all and all concurrently training at the Mecca of bodybuilding, Gold's Gym in Venice, California.More importantly, Dave examines and explains the inner being of every man and women who has chosen to take the road less traveled in gyms, basements and garages throughout the world. Draper explains, in a Mark Twain style, how to travel smarter and further down that road than you would on your own. His writing provides a perfect balance of wisdom, toughness, encouragement and a smattering of forgiveness so you can get on with it. This book is a must read. But be warned: Don't expect the author to take any credit for your inivitable progress. As Dave so succintly states: 'It's not what you know, but what you do that counts.' A refreshing honesty from the exagerated claims of other books in this field. Give it a go. You'll see.
1 out of 1 people found this review helpful.
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Posted November 11, 2000
I've read this book three times in less than a month and learn new things each time. The author cuts through all the psuedo-science on exercise and nutrition and the psycho-babble on motivation and presents what has worked for him in entertaining detail. And while the exercise/nutrition information is first-rate, I've found the self-effacing autobiographical revelations even more fascinating. This book is an absolute 'must have' for anyone who incorporates weight training into their exercise program. If you're just starting out, it will save you years of expensive and time-wasting trial and error. If you're an experienced trainer, you'll pick up all the subtle nuances of training technique and program development to make your training more effective.
1 out of 1 people found this review helpful.
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Posted October 9, 2000
Dave Draper¿¿the original ¿Blonde Bomber¿ of bodybuilding has put together the be-all, end-all book on bodybuilding and creating the healthy lifestyle. Dave¿s unique, everyman style of writing makes this book easy, exciting and enjoyable to read. His deep insights will trigger and motivate you from within giving you the confidence and guidance to succeed in your personal goals. The book also includes Dave¿s beginnings in the world of weights and personal encounters with other greats from the ¿Golden Age¿ of bodybuilding. Included is a massive appendix in the back that is worth the price of the book by itself. Having acquired a small library of books pertaining to bodybuilding, diets, motivation and biographies over the last 20 years this book is head and shoulders above them all. Buy this book!!!!
1 out of 1 people found this review helpful.
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Posted May 6, 2004
I met Dave Draper at a book signing and what an amazing opportunity! He is brilliant when it comes to health and fitness and can easily inspire anyone to take control of their own fitness. This book is an awesome reference for novices and hard-core lifters alike. I've been lifting for 12 years and second only to my Bible, this is the book I go to for guidance.
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Posted June 17, 2001
I have found this book to be the best because it relates to the novice. The person that isn't sure as to whether or not they want to exercise. The truth in each paragraph will help those that need the help in staying with the program. I have re-read this book on occassion when I need to plan my training techniques while out of town, it gives numerous routines to help anyone succeed at any level of training. I also enjoy www.davedraper.com as Daves visitors treat you like family. Buy the book and join the site and learn how you can become healthier and more knowledgable about you.
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Posted October 8, 2000
In a world of copycats, Dave is a 100% original creation. When it was far from hip to be a bodybuilder, he quite simply became one of the best the world has ever seen. Later, when it became not only hip but potentially highly profitable to be a top bodybuilder, he walked away from the hype and 'scene' of it all, returning to the serenity and purity of the movement and work for its own sake and its own inherent rewards. Rewards that many of the current crop of pros apparently fail to grasp, and will never attain. Dave now offers the lessons and teachings of a lifetime in the gym with the wisdom and patience of a true master of the discipline. With the volumes of words written on the subject, none so clearly impart their insights from the soul or with such delight in the work, play, love and philosophy of the world of iron.
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Overview
Author Notes: The ten years behind the counter and on the floor of my gym...