Training

Dave Draper's Workout Wisdom

Your questions answered by legendary bodybuilder Dave Draper.

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Dave Draper's Workout Wisdom

QUESTION

Should aerobic exercise come before or after weight training? 

 ANSWER 

If you’re reasonably fit, I suggest 15 to 20 minutes of aerobics first, followed by 10 minutes of midsection exercise, then finish up, unpressured and focused, with your weight routine. Less-fit people prefer to warm up only for five minutes before weight training in order to conserve energy, doing the remainder of their cardio upon completion. Some reserve their cardio for the end of their workout, aiming to burn their excess calories. There are good arguments for all. You chose as you become familiar with your training.

QUESTION

How do I get a flat stomach?

 ANSWER 

To tone the muscle and reduce the size of your midsection, plan to do a basic 10-minute routine of stomach crunches and leg raises, three to four times a week. Fifteen to 20 minutes of intense cardio will help overall tone and introduce metabolic improvements to burn body fat, much of which is stored in the hips and midsection. Plan on a sound high-protein, low-fat menu. Note: Overall weight training contributes to the tone of the stomach and the burning of body fat.

QUESTION

My shoulder hurts when I bench-press. What should I do? 

 ANSWER 

As shoulders endure overuse and misuse, injury and pain are not uncommon. Warm up the shoulders with light weight and high reps. This will align mechanics, bring supportive blood to the muscles, arouse synovial fluid in the joint, and provide warmth for movement ease. If pain persists in your bench as you add weight, try changing your grip (a hand in or a hand out), try the Smith press, or go directly to dumbbells. Dumbbells give you freedom to alter the position of the resisting weight with hand rotation and reestablishment of groove to avoid muscle aggravation. Perhaps a change of angle will allow pain-free movement. You need to listen to the pain and work around it. I prefer this to laying off.

 

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