Bosco Arms & Shoulders

The Author respectfully dedicates this book on muscular armrand shoulders to the man who possesses the most pcrfcct

development in the world-JonN C. Gnrnasr.

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MUSCULAR ARMSAND SHOULDERS

A Bosco BookBy

HARRY B. PASCHALL

Published by:Wm F. Hinbern

3249o- CloverdaleFarmington, Michigan

48336-4008usA

Originally hrblished in 1953

Modern Reprint Edition

Copyright @ L976, 1997 by Wm F. Hinbern

Manufactured in the United States of America

Published by:Wm F. Hinbern32430 CloverdaleFarmington, Michigan48336-4008USA

Note: For an illustrated catalog containing hundredsof books, courses, magazines, etc. on bodybuilding,weight lifting, strength, old-time strongmen, etc.,send $ t.OO to the publisher at the above address.

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CONTENTS

Chapter

Foreword

One Arms...and the Man

Page

4

5

TWo A Discussion of Training Methods 14

Three Exercises for the Arms and Shoulders 29

Four How to Do It - A Programme for Action 4L

, *,,n I courd ,J:;],X,:':1* oook is wri,,errby the " World's Foremost Authority on Physictl (irrl-ture ", but I am afraid to make such a categorical sl,nlt.:ment. After all, I have only been a student of lrrxlybuilding and weight lifting for forty years. A lifctirnr:is not long enough to learn all there is to know aborrt,this vital subject.

So I shall merely say that the contents of this bookrepresent what one rhan has learned through close associ-ation with the leading men of muscle, through practical,realistic shoulder-to-shoulder workouts in the world'sleading training centres. The impractical methods havebeen weeded out, and this brief work gives you the gistof accepted practice of the present-day stars. I believcfirmly that anyone who puts this information to practicaluse will be able to develop strong, shapely and perfectlymuscled arms and shoulders.

It may be of some small comfort to other musclehcarlsto know that the author is still as much in love with bar-bells and dumb-bells as he was forty years ago, and stilluses them regularly and happily.

FLoRIDA 1958. Hennv B. PescHALr,.

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CHAPTER ONE

Anrvrs AND THE MEN

N THE beach at Cape Muy, several years ago, wewatched a little iniident so typical it might have

occurred anywhere in the world. A family_ group wasenjoying the salt surf and the sunsl!1", and qaPa was'Iik-e

-so many others, a camera fan. He trained the lens

on each member of the family in turn, and flnally focusedon ten-year-old Junior. The youngster immediatelyassumed the arms-cocked-at-right-angles muscle posefamiliar to Strongmen for generations, and tensed biceqsalmost as big as oysters. " Look at me, Pop," he shouted," I'm Superman ! "

It is s5 natural to think of the upper arms when onementions the word " muscle ", that it must almost beinstinctive. As kids in the school yard, we remembergathering around the most athle,tic.schoolboy and- askil ghim to ''Let us feel your muscle ". We never thoughtof feeling the vastus externus, the lattissimus dorsi, orthe pectoralis major-no sire,e, Bob-it was alwaYf tfebicefs. Powerfully developed arms remain, through.theyeafs, the hallmaik of the strength champion, and it islogical that the average physical culturist devotes a greatdell of thought and time to the culture of the arms.

The very first training book we bought aq a fourteen-year-old boy was entitled Strong Arms and Shoulders. Iniorty years we have come full circle. Instead of readingabout-Iumpy arms, we are writing about them ourselves,and we hope to show you that we have learned somethingof the subject in the ensuing four decades.

The most important single thing we have learned isthat the deltoid-muscles of the shoulders are really moreworthy of consideration *n"] the various muscles of the

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MU.SCULAR ARMS AND SHOUT, I ) I . : IT,H

arm if you are aiming at an impressive physirlru:. Wr,will go even further-the shoulders are the KII)Y lomasculine physical perfection.

Fortunately, it is impossible to develop the tlt:lt,oirlmuscles to their full power and beauty withiout also r:xt'r-cising the arms thoroughly, so the possessor of brourl,rounded, muscular shoulders is invariably fitted withwell-developed arms as well. The opposite is also truc;i1 i.s possible to pui$ bulky arms without an appropri-ately large shoulder development-so it is important fhatthe seeker of perfection approach the subject from thcproper angle. Remember-shoulders first; arms secon<I.

Let me tell you a little inside story, not generallyknowno which brings out the truth of the axiom abovc.F"gk i! f9a9, at the " Mr. USA " physique competitionin California, among dozens of contestants, there werethree outstanding, world-famous bodybuilders : JohrrGrimek, Clancy Ross and Steve Reeves. The latter twowere then at the zenith of their po\Mers, and each harlbeen strongly touted as possible winners. Reeves, as &matter of fact, in that year won the " Mr. Univcrse "award in London. When posing, under the spotlight, allthree men showed tremendous muscular bulk and separa-tion, and presented a problem to the very capable judges.The contest was decided very simply. Baekstagc theofficials observed the men walking about in a reldxedcondition-no strutting; no flexion. In repose the fullroundness of the incomparable Grimek shoulders was soconvincing that all doubt was instantly removed. Theonly serious question then rose: who would be ratedsecond and who third ? This is what caused the longdiscussion among the judges at that contest, which waicommented upon at great length in some of the musclemagazines. Shoulders had won over biceps.

Nature can be trusted as the most efficient of all muscle" carpenters " ; she always builds up the proper musclestructure when the body makes the right and naturaldemand. Well-rounded deltoids are not an accident :

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ARM TYPES

There are almost as many different types of arms as thereare people ! Some, as shown in the upper left, have ashort biceps, with long tendon. The upper right pictureshows the long, full biceps which crowds the ioint.Lower left, comparative over-development of the tricepsin relation to biceps. Lower right, the unique " lumpon a lump " effect achieved by some musclemen through

" cramp t' curls.

MUSCULAR ARMS AND SI{OTI t , I ) I . : I IS

!h"y emphasise arm development because of ' I l rc s l ror l r . r rr^ng ef fect t_h"y give to the upper arm. Thc srvt . r ' ; r o l ' t l r , .Grimek deltoid adds much to the muscular lrrrl i i ,r l ' lr ir.biceps. You simply cannot have a perfect rrlrrr rrrrl.ssthe deltoid is developed too, becauie the slroulrlr.r. isnecessary to give Porver to the arm. The best l i l ' lr.r.s :u'r.noted for shoulder development. You may say, ir, l, l lr ispoint, " who cares about deltoids-what f warrt is :r,rreighteen-inch biceps ". The point I would like to nurli.is.that an eighteen-inch arm (providing you can gct it)without comparable deltoid development will nof lool<T big_ as a sixteen-inch biceps which does have propcr.shoulder muscles to go with it.

In carefully considering the impressive points of thcmale physique, the average judge's eyes wil start at tlrctop. The breadth of the shoulders receives careful corr-sideration before any other part of the body reccivcsattention. In my own experience as a contest jurlgc, Ihave eliminated many men from the competitiori at, tlrisvery first glance because their deltoid developrnt:rrl, rlirlnot measure up to championship calibre. Antl, irgrrirr,many _other men who did not possess comparable rlcvt'lop-ment below the shoulders have been givgn a chanct, irrthe contest because of outstanding shoulders.

What do we look for in the perfect male physirlrrt: ICertainly our first consideration must be givcrr"to i luLtpart of their muscular equiprnent which acct.rrl,rurl,t:smaleness. We do not look for the soft curvt's ol' I lrcfemale; we regard with horror the current tenrkrrrr:y loover-development of the male pectoral muscles. Wt: rl<rnot want broad hips. We look instinctively lirr rvirlt.shoulders ; the V taper from armpits to rvaist ; tltc srvt:ll-jng oqtward curve of the thighs and an adequatc n)uscu-lar calf development. And of all these things, powt.r.l'rrlshoulders count first.

This little book is intended as a specialized treatisc orrthe arms and shoulders, but we belibve all specializa,tiorrmust be considered in the light of the whole physiquc ;

8

ARMS AND THE MAN

each part must be a harmonious portion of the whole'

We niignt interject at this point a bit of advice to the

serious"bodybuiider. Your -chances

as a competitor will

be Ereat ly" enhanced i f you constant ly check your

staridard against that of the officials *ho, will judge you.

If you hav'e good development in three key places' you

imbrove your position. -

These three parts are : the

sh6ulderc"-tn" V taper formed by the latissimus dorsi

of the back - and ouistanding calf development. Three

equallv important drawbacks to the perfect physique

shtuld also be eliminated : Under-development of the

deltoids in comparison with the arms an unsightly

over-development of both latissimur .r+d p€ctorals -(p-ul-

ticularly thre pectorals),- and ungainly t{g\ and hip

d".r"lopênt (particulaily the sagging inner thigh musclesjust above the knee).' Having now issued my official warning, after the

manner 5f att arresting officer (" anything you sa-y may

be used against you'i), let us return to the real meat

of this vohime-tire development of the arms and should-

"rr. can everybody secu"e- a,n gight_een-inch arm ? This

d"p"nds largely ,rpon the individual, for throughout.the

wo^rld. there" ai" no two men alike in their potentials.

The small man has a smaller potential than the six-footer,

naturally. Anyone und_er_ E' _6'. who develops sixteen-

and-a-half-inch arms will look just as good_ as the six-

footer who has 18". Yet manf men 9'1ou1d 5' 6u have

a.""lop"cl eighteen-inch arms. -

we offer E"y tt4ligenn

i" Mr.'Amer|ca " 1951) as an example. John Grimek

It""a, E, gt,,.and has tirlt eigfrteen-inch arms. The larg-

"ri rhnp"ly'muscular arms oT which we have record were

those o'f Lonir uni (Apollon), who possessed twenty-inch

biceps rvith matching deltoids. our old training partner,

Johi McWilliams, got his arms u-p . to .'rvell over 20" 'U"Witti"ms is u, rito".rg six feet, and Apgllon. stood about

6' 4". We would con[lude that anybody with fair bone

,trrr"t.."" and leverage, who stands- 5' 7" ot taller, has a

potential of eighteen-inch upper arms.

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MTTSCULAR ARMS AND SHOULDERS

Structure has quite ? bi! to do with arm development.We have always thought that John Grimek had the idealmuscular leverage, and that this accident of birth gavehim a great advantage in attaining his position aJthebest-developed man of his era. The length of the upper-arm bones in relation to those of the for-earm, makels-thedifference between a good " natural " presser and a poor9ne._ {grthe1, the point _of insertion bf the biceps-andbrachialis in the bones of the forearm determines whetheror not a man will be a " natural " curler. Actually, thepoorer_ yoqr leverage, the greater your potentialities formuscular development to compensate for it.

We have watched many_new men come into the gym-nasium and start on a standard course of barbell exeicise.Some of these men grew like weeds in a garden; their!i.q"pt immediately took _on slape ?nd siie, completelyfilling the upper arm with a bdll-like lump of muscle.Others, using exa_ctly the same exercise, failed to get suchdevelopment. Why ? The reason was the diffeience inarm leverag-e. _ We have also notieed that every individualarm has a slightly different shape. Some have full, thickbjcepq which-crorvd the_joint,-and others have a humpclose to the shoulder and a long low spape several inchdsin length at the insertion in the Elbo*. 'lV" have sketchedsome of these different types of arms for inclusion in thisbook. .4lt *"yone can do is to fully develop the tyjie ofarm which he"naturally possesSes.

We are constitutional]y allergic to long, dry-as-dust,anatomical discussions about bones, muscles and sinews,but some simple understanding of the structure of the?rlnsmayhslp the student to more readily build up to hisfull potentjal, To that end, _we have included alsimpledrawing of the arm in this book. The Biceps Braihii(hereinaf_ter referred. to by the slmpler term of biceps) is atwo-headed muscle (and in its higtily developed state, youcan see the division in the form- of u,n inddntation) withits origin in the bone of the shoulder, and its insertion inthe radius bone of the forearm. This muscle does not,

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Rov HnLIGENN, Mr. America, r95r, has one of the world'sfinest physiques. His r8 inch arms are in keeping with thebalance of his tremendous musculature. He is iust as Strong

as he looks, and agile as a Panther.

11

,MIJSCULAR ARMS AND SHOULDERS

as many think, constitute the great bulk of the upperarm. It is possibly less useful as a muscle than- theBrachialis Anticus, the muscle which goes into actionwhen you lift a weight to the shoulder, and which formsthe side of the upper arm. A great deal of your muscularbulk is represented by the-brachialis-when you doubleup your arm in the accepted right-angle position. Whenyou do rowing movements, this muscle does the work.The largest muscle of the upper arm is the three-headedTricepg on the back of the arm, which is shaped like ahorseshoe when the arm is straightened to the rear if thearm is_ fuly develop_ed. This muscle is mueh strongerthan the biceps, and comes into use when weights arepressed over head, and in various other ways.

-To sim-

pldy : The biceps comes into play when you turn thepalm of the hand from down to up, and assists when thebrachialis " curls " or bends the arm to the shoulder.The triceps come into play when you straighten the arms.The supinator muscles of the forearm come into playwhen you grip an object and turn the hand inward;-th-epronator museles when you turn the hand back upon theforearm, as in the reverse curling motion.

Now let us turn to a consideration of ways and meansto fully develop these muscles.

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t2 rB

THE ANATOMY OF

THE ARM AND SHOULDER

TRICEPS

CHAPTER TWO

A DrscussroN oF TnerNrNc MBrnons

A MoNG ar,r, classes of athletes, nobody can deny thatA rysightlifters have the best arms. Next to thdm, wewould place handbalancers and roman ring performers.Some forkmen get very capable arms in the-p-erformanceof their regular tasks, notably men who use pick andshovel, the farmer, and men in various phases of the con-struction or building trades. \Me recall quite well ourearly 4"yq, when we worked with a building gung duringour school vacation, eyeing the plasterers' bare arms asthey worked at their craft. We noticed several of thesemen with extraordinary biceps, developed by the twistingand turning-in of the hand as they wielded their trowelsand mortar boards. Among lumberjacks and farmers,we noted very-well-developed forearms and brachialis,due to sawing movements, while gripping hard with thehands. These men also built amazing hands and wrists,and were very strong.

We knew dr" -rn,

many years'69o, who worked in afactory, and used a spanner in a peculiar way for eighthours every dry. He developed the large bulgeiof museleof the fofearm which bulks up when you hold the armin the " gooseneck " position, so that his forearm was afull two inches larger than his upper arm at the biceps.His arm looked like a case of elephantitis, and was arevolting sight. The reason for this was, of course, thathe had developed this one portion of the arm at theexpense of all the other muscles, which were given prac-tically no exercise at all. This fellow, incidentally, wasalmost unbeatable at the sport of wrist-turning, as wasevery other workman we have run across who devoted alot of time to turning and twisting the arm while usinga wrench or spanner in his daily work.

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TRAINING METHODS

This man has remained in my memory over the yearsas a warning against over-speeialization in exercise. YouCAN overdevelop certain parts of the body at the expenseof others, and you may lose athletic proportions in doingso. Some roman ring performers I have seen remind meof this chap, because they are all arms, shoulders, pec-toral and latissimus muscles, with small legs. This issometimes true of handbalancers as well, with the excep-tion of the " bottom man ", who necessarily developsgood legs in holding up the others. If you want almostideal all-round development, tumblers, as a class, are un-excelled. An acrobat must develop almost every musclein order to have muscular co-ordination and control suffi-cient to enable him to flip and leap and twist through theair in his amazing convolutions. The ideal weightliftershould be a tumbler as well.

My first course in arm exercise was quite simple. Itemployed almost exactly the same basic exercises youwill find in many mail-order muscle courses to-day. First,the ehinning exercise for the biceps. Second, the push-ups for the triceps. The chins were done with the palmsof the hands turned in, and we found that we got betterresults when we kept our hands quite wide apart. Thiswas a personal matter, and many find they do better withhands close together. The push-ups were first done onthe floor, then with feet elevated on the seat of a chair,and later we did pushups while in the handstand positionwith our heels against a wall for balance. We also diddips between two chairbacks, with our knees bent to keepfrom touching the floor.

Many of the first sixteen-inch biceps were created inthis very way. We can recall Earle Liederman andCharles Atlas training at the YMCA in New York, doinginnumerable routines or " sets " of dips between theparallel bars. This was all very well, but too many dlpscall upon the pectoral muscles for aid, particularly whenthe triceps tire, and men who do hundreds of these areapt to get an overdevelopment of the pectoral muscles.

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MUSCULAR ARMS AND SHOULDERS

Also, they do not get the proper deltoid musculature tofit in with their big arms. Many of our latter-day muscle-men have carried this dipping even further by tying aweight to the feet. They, too, are trifling with disaster,because of over-emphasis on the breast muscles.

Boxers, who punch the light and heavy bag, have verygood arms as a rule. It has often amazed me to findboxers with a splendid biceps development, when onewould think most of their effort was devoted to straight-ening the arms in the punching motion, thus tending todevelop the triceps. However, a little thought willexplain this-a boxer twists his hand as he strikes, andthis pronation of the hand from palm up to palm downis the very motion for which the biceps is designed. Itwould be well for you to remember this later on when weconsider exercises for the biceps.

If you are to obtain the ultimate in arm and shoulderdevelopment, you are going to have to use progressiveweight training. We have never known eighteen-incharms developed in any other way. So it is necessary thatwe spend a little time in considering the best methodsused by the current crop of muscle men. There are moreeighteen-inch arms to-day than ever before in history,and it is a direct result of arm specializhtion with dumb-bells and barbells. We have trained with many of thesemen, and may be able to save you time and energy bysetting down what we believe,to be the true essentials.

There are several systems worth consideration. Theolder school of thought has little use for any sort ofspecialization to build big arms. They practice a routineof some dozen exercises for the entire body and limbs andlet the arms come out as they will. Their chief logicconsists of saying that you must use the arms to hold thebarbell or dumb-bell while doing other exercises, so thearms naturally get more than their share of exercise. Ifone followed this system, the arms might grow to fifteen,or even 16 inches, but you would never get the sort ofarms that bodybuilders desire in this day and age.

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Seu LopRrNzI won the Most Muscular Man title in U.S.A.in 1946. His 18 inch biceps are notable for their high bulge.He operates a gymnasium in Portland, Oregon, and is a most

sincere bodybuilder.

,. bt'

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Other musclemen, the sworn protagonists of Lumps,go all out for a number of highly concentrated andspecialized routines. There is the Set System ; the Super-Set Svstem. the Peak Concentration Svstem. the Rest-Pause System, the Heavy and Light System, the MultipleSet System, etc., etc. Some are simple systems, usingmany sets of one or two exercises, and others are infavour of a thousand-and-one different exercises. Wemight put down right here our own reactions to thesevarious methods. We have observed that men who usea very simple system of perhaps two or three exercises-the curl, the press, and perhaps press on bench-anddo many sets of these movements, do get big arms inmany cases, but their a ms are merely bulky, not shapely.And, on the other hand, the ones who employ a greatnumber of movements over hours of exercise time, areapt to get a high degree of separation and distendedblood vessels, and not enough actual bulk and compar-able strength. The safe way to go in this, as in almostevery human endeavour, is somewhere in the middle ofthe road.

Thirty-odd years ago, in the first training quarters wehad established in our local YMCA, over the vehementprotests of the physical director, who swore we would getmusclebound, we had a group of lads training with us.At that time we did a routine of some dozen generalexercises, and then practised some bent presses, andmaybe one or two other lifts. The rest of the gangfollowed our lead, except for one fellow named Bill. Billdidn't like the agony of doing deep knee bends, and rowingmovements and snatches and jerks and bent presses. Hedid just two exercises-two hand presses and two handcurls. He would repeat these time after time, while therest of us were doing all-round stuff. f suppose he mighthave done twenty or thirty sets of presses and curlsduring an evening. After a few months of this we noticedsomething. Bill had the biggest upper arms of us all.True, he couldn't snatch anything, and he was no good

18

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Jacr DrrrNcrn, Mr. America, 1949, has a beautifully pro-portioned physique. His arms, though large, fit perfectly intothe overall picture. His physique was built by very heavy work-outs ; a fact anybody could guess by a glance at this photograph,

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at cleaning a heavy weight to his shoulders, and hecouldn't squat with nearly as much as the rest of us,and he was a sort of an awkward chap, but one day weput the tape on him and found hehad sixteen-and-a-half-inch biceps. The " Set " system had been born. Thelast time f saw Bill, some ten years ago, he still had bigarms, but the rest of his physique was nothing to writehome about. Ald, in spite of his curling and pressing,over the years, his arms were not nearly as shapely asthey might have been. Further, they never got over alimit of seventeen inches. The Set system, in its simpli-fied form, had w"orked fairly well, but it was not perfect.

Another time, some twenty years ago, we were greatlyinterested in weight-lifting, and we had a pretty goodteam of young fellows at this same YMCA. Most, of ourpractice, after a starting period cf a few months, whengeneral exercises were used, was devoted to doing thethree Olympic lifts. A couple of the boys wanted toget bigger arms, so they could walk around town in thesummer months with their sleeves rolled up and impressthe babes. So, as a concession, we advised them fo dojust one exercise in addition to their lifting-practice.This was the Dumb-bell Circle movement, done with apair of twentv-pound dumb-bells. At the close of train-ing, we would all do three sets of just as many reps. aswe could squeeze out on this one. Lo and Behold l Thewhole team got sixteen or better arms ! And this, onjust one exercise, with a minimum of weight.

Some dozen years ago, we spent quite a lot of timearound the York Barbell Club Gy* in York, Pennsyl-vania. Probably the most famous strength and musclestars in the whole world trained at York. Back around1940 a big six-footer from the neighbouring village ofCarlisle named Jake Hitchens began to haunt the gym.Jake was not at all interested in strength, but he wasenthralled by huge muscular girths. He had the ideathat the way to get big muscles was to do exercises withbog weights. So he followed John Grimek and Steve

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.. a.

i t ' .

Rosnnr W. Nrenv, of Greenwich, Conn., is a well-knownAmerican author (mystery, sports, westerns), who was formany years a lifting champion in New England. Now pastforty, he has built the impressive (near 17 inch) arms shown inthis photo through practice of the exercises listed in this book.(He is also one of the author's best friends and severest critics !)

2L

M,USCULAR ARlVIS AND SHOULDERS

Stanko through their exercise routines, but instead ofusing zl-lb.to 60-lb. dumb-bells in the various chest-andshoulder-building routines used by these mighty cham-pions, he insisted on using 75-lb. and 100-lb. dumb-bells.Of course, he couldn't do the movements exactly likeJohn and Steve, so he bent his arms at the elbow insteadof keeping the a ms straight, and thus reducedthe strain.He did curls by bouncing, bending back, and swingingthe bell; he piessed the1ar overliead *ith a push"r.tdshove. He absolutely refused to do deep knee bends.Results: Jake grew l8-inch arms and a 50-inch chest.Ife was the first man, to our knowledge, to go all-outfor " Cheating' exercises.

We would like to say, at this point, that Jake got verystrong from this unorthodox practice, but this would notbe so. He got bulk, it is true, but he was never anywaynear as strong as he looked. We recall one time whenthe York boys played a dirty trick on Hitchens. Therewere four lifting platforms in the big gym, and each ofthem had a revolving York International bar. Jake likedto use the one on a platform close to the Dream Bench,so he could sit down and relax. (The Dream Bench wasso-called because so many lifters had.rested on it whiledreaming of becoming World Champidn.) This bar, likethe others, was usually loaded-up with a pair of 5-lb.discs, which, with the 45-Ib. weight of the bar, made upa barbell with a weight of 135 Ib. (minus collars). Jakewas accustomed to seizing this bar and doing a set ofperhaps ten rough, violent presses to start his workout.Unknown to Hitchens, and to other strangers as wello theboys at the York foundry had cast a number of platessomewhat thicker than the regular 45-lb. discs, whichlooked exactly like the usual weights. These super-discsweighed 75 lb. So one day the boys fixed up Jake'sfavourite bar with seventy-fives instead of forty-fives, sothat it weighed f95 lb. instead of 135.

Jake, always a breezy conversationalist, came rushinginto the gym, full of vim, vigour and vitality. He felt

qqa-

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Errwooo Hornnoor typifies the rugged man of muscle. g.long-time lifting champion, he has also won honours in thephysique field. He has bent-pressed 278| lbs. with one hand ;military pressed 235, snatched 235, jerk 3o5 lbs. He is 5 feet,7 inches, weighs r75 lbs. The arm is 16 inches, and it is not

bad, is it ?

23

MU"SCULAR ARMS AND SHOULDERS

super, he opined, and would show the boys how to takea real rough workout. He grabbed his warm-up bell. Itwent to the shoulders, a little harder than usual, but whenhe started to push it vigorously overhead, his first violentshove only carried it as high as his nose, and it began tosink downward. The boys in the gym began to gatherround. " What's the trouble, Jake ? " they asked solicit-ously. "Are you sick ? Do the weights feel _h"qo_yto-day ? " Poor Jake was completely dumbfounded. Hethought he was losing his strength. He tried the baragain", and again, and-still couldnit lift it. He asked oneof the others to try it, and of course the weight of 195meant nothing to guys like Grimek and Stanko, an{ !h9Yplayed with it titie a toy. Poor Hitchens decided hesfrouta see a doctor, and reluctantly put on his streetclothes and went away. The next time he came into thegym the 75-lb. phonby plates had been removed, andJake was back to normal.

The boys at York did a lot of experimentation withall sorts irf oaa equipment and gym furniture. Thgyrigged up several pulleys, and were among tle first to dopul-ley oi " Lat " machine exercises. _ They also had builtiery

-crudely, the first Incline Beneh_ I,"9ve_1 saw. Thisbench had a seat about half-way up the'incline, and wasconsequently very comfortable to use. Stanko, Grimek,Bacod Lauiiano and others, spent 'most of their exelcisetime upon thi-s piece gf furniture, usin-g dumb-bells ofvaryinf weights.- The flat bench was seldom used, e19eptny Stantco, ivho liked to pull over bars in excess of s00 lb.over his head from the floor, and then do a press or two.I have never seen Grimek on the flat bench, which mayexplain the normal beauty of his 4at, athletic, pectoralmriscles, so much in contrast with the other over-'peced'musclemen of this era, whose fondness for bench-presseshas " done them wrong ".

You can travel the world over and not find better armsthan those of Grimek and Stanko, whose biceps tape flg*13$ to 19 inches. Dumb-bell exercises on'the incline

24

ib:

TRAINING METHODS

bench were responsible for the frnishing. touches on thesearms. Before ̂ they ever did any inclin_e bench move-ments, they had big, strong arms.from their practice aschampion

-weightlifters, _ but their arms were not so

round'ed. and shlapely. We must conclude, therefore, !ha!dumb-bell exercises of this type have a very beneficialeffect in stiaping suPer-atps.

About fiv'e years previous to this particular periodanother York barbell-man was distinguished for unusualarm-d.evelopment. He was Dave Mayor, lftS Vo:tt he1vy-weight betiveen the Bill Good period and Stanko's time.Dafe was really a bodybuildef rather than a lifter, andbefore he cameio Yorli had done all his exercising in thefamily kitchen in Philadglphig. IIe was about 6' 3" t'alltand weighed about 250 lb-. To him must be. attributedthe discSvery of the value of developilg the brachialis asa contributibn to biceps size. Dave',s favourite move-ments were barbell ex6rcises; the pull-up to chin, andthe rowing movement with weights-bver 300.1b' He. go.tarms ovei Ig inches around in the day when l7-incharms were considered extraordinary. I can remember theincredulous look on Sig Klein's fabe when he told me inPhilly, " Did you feel fftat guy's arms ? I thoughttheywoulh'be like mush-and thiy are hard as iron ! " WhenDave stood on the lifting-plalform, all one could see wasthose huge bulging arms.,

At this" ratt "-p"iiod,

a light-heavy named Steve Gob,of New Jersey, fott

"o*peling in American liftifg, and

finishing righi up at the top.- He presse{ 270 lb' in aperfect-.nilitr"V'pr"5 back fiefore f$+O. He had a pairbt tn" finest

"i*i and shoulders we have ever seen, and

we inquired. about them. It seemed that in the JerseyGy* lie frequented, lhe loyq had a habit of competingori tiftitrg hei,vy dumb-bells, doing alternate presses, and.also pressinq them simultaneously. He did a lot of see-'g* irt.rr.ri"ith a pair of hundreds, and_had succeededwith'hundred-and-tienty-fives. AII of the men in thisgym had remarkable arm-s and shoulders. Later on, stan

25

M.USCULAR ARMS AND SHOULDERS

Stanczyk devoted a lot of time to dumb-bell presses, andhis Olympic press went up from 280 to nearly S00 lb.Over the years, we have found no better exercise for thearms and shoulders combined than dumb-bell pressingof this type. Sig Klein had used this to great advantageback around 1925 in building the best physique of hisera. IIe once did ten reps (each arm) with a pair ofhundreds.

It is significant that Louis Uni (Apollon) used to useblockweights in his act, gripping several of these awkwardweights together, and doing swings and snatches withthem. His magnificently' shaped 20-in. arms testifyto the effectiveness of single-armed movements withdumb-bells.

We trained in the same gym. with Johnny McWilliams,who has probably the largest arms of to-day (they runfrom 2O to 21 inches), and with Eric Pedersen, who wasrunner-up to Steve Reeves for " Mr. America " 1947, andwho had the highest hump on the biceps we ever saw, andl8-inch arms as well. We learned something from eachof these men. From McWilliams, the value of the FrenchPress, or Triceps Curl ; and from Pedersen the shapingvalue of the " cramp " curl, or peak contraction curling.

Peary Rader, editor of Iron Man Magazine, once useda rather unique form of rest-pause arm training, whichhe said put a. full inch on his arms in two weeks. r Bei-ngin a gymnasium all day lorqg, he was able to use thissystem, which would be impractical to the average man.He started in the morning and did two exercises only,one for biceps, one for triceps, using about ten reps. oneach. He did a curl for the biceps, and a French Curlfor the triceps. He would do two sets of ten reps. eachon each of these movements, thus working both tricepsand bieeps pretty thoroughly, but not to exhaustion.Then he would take a full hour's rest while he did otherwork. At that time he would repeat his two exercisesanother two sets. Then another hour's rest. He did thisthroughout the day-usually doing six exerreise sessions.

26'

This photo of the incomparable Gnrurr shows him doing adeltoid exercise, seated. The perfection of the Grimdkshoulders is a result of many dumb-bell movements with com-

paratively light weights.

27

I

it:

M"USCULAR ARMS AND SHOULDE.RS

IIe also did a little muscle " cramping " after each session,to be sure the muscle was thoroughly flooded with blood.This is somewhat similar to the svstem used bv manvweightlifters to increase their poundage in th; pr.s.This is a good " bhtz " technique, but cannot be pursuedfor more than a couple of weeks at a time, or you willfind yourself all washed up. Any time you try to dodaily exercise you will come pretty shortly to a stickingpoint, and the only thing to do is rest for a week.

We have come to certain well-shaped conclusions aboutbarbell training..{t"{ man-)r years i1 t-he game. We thinkmany prominent body culturists of the present day havedemonstrated their training ideas are wrong by the mis-shapen condition of their bodies. The period of endlesssets (one exercise repeated ad inf,nitum) has had its hey-day and is definitely over. All that anyone may expectfrom limited use of a muscle is unbalanced over-develop-ment. The arms must be worked from a number of anglesto make a fully developed, balanced arm. We think, too(as we have always thought), that an arm must be strongin order to look strong. The use of " cramping " light-weight exercises should not be overdone. Yet we alsofeel, conversely, that many weightlifters would havebetter arms if they did include the practice of some shap-ing or muscle-moulding exercises as well as their purestrength movements.

In the schedules of exercises which we set up in anotherchapter, you will find that all of these contain a strength-building exercise, followed by u muscle-moulding move-ment. We believe this is the way to the perfect arm.

CHAPTER THREE

ExnRcrsES Fon, THE Anus AND SnoULDERS

EXERCISE l.-One of the oldest of all exercise move-ments is CHINI{ING THE BAR. There are manyvariations of this; using a palms-in or palms-out grip,variations in width of handgrip, gripping the wrist, fore-arm or upper arm of one hand with the other, finallyleading to the one-hand chin. We put this exercise first,not because it is the best biceps developer, but becauseit is so well known. What bov hasn't tried to see howmany times he could chin, in contests with his playmates?It is also a non-apparatus movement and can be practisedby anyone qho finds barbells and dumb-bells unavailable.The movement itself is simple. You simply hang at full-length and pull the body upward until the chin is abovethe bar. The wide-arm chin, pulling the body up untilthe back of the neck touches the bar is a great favouritewith some of our best known bodybuilders. It affectsthe latissimus more than the arms. The bar should begripped with palms toward the body for better bicepsresults.

EXERCISE z.-The PUSH-UP is the second well-knownmovement practised by almost everyone. This is thestandard non-apparatus triceps developer. It may bemade progressive by starting with the simple movementon the floor, then between chairbacks or on parallel bars,then elevations of the feet until finally push-ups are donein the handstand position. This exercise, particularlyhandstand push-ups, tiger bends, etc., is a favourite ofthe very best physique stars. One of the advantages ofthese first two exercises is that after you have developed'powerfully-muscled arms you can keep them in good con-dition by doing chins and push-ups when apparatus isnot available.

2g

ib:

28


EXERCISE 3.-The TWO-HAND CURL is the number-one barbell exercise for the biceps. You grasp the barwith the undergrip (palms forward) about shoulder-widthapart. The arms are held straight, you breathe in deeplyand bring the hands up until the arms are fully flexed.The elbows come forward slightly at the end of the move-ment, to facilitate flexion. Turning the wrists in to startthe curl helps to flex the biceps. Breathe out as youlower the bar to full aqm's length in front of the thighs.Be sure to forcibly straighten the arms, until you feel thetriceps " lock-out " at the bottom of each curl.

EXERCISE 4.-The TWO-HAND PRESS is essentiallva_ triceps and deltoid exercise. The bar is grasped withthe overgrip, slightly more than shoulder-width apart.You pull it in to the shoulders by squatting before thebar, toes under it, feet six or eight inches apaft, back flat.The arms are loose, and the pull starts slowly, then accel-erates as the bar comes past the knees. The knees aredipped slightly as you turn the hands over at the should-ers, then they are locked stiffiy before you begin to pressoverhead. Locking tbe_hip section, swaying the pelvisforward is recommended, in order to get a firm base topress upon. Now, breathing in deeply, the barbell ispushed to arm's length, keeping it in as close to the faceas possible-. As it reaches the top of the head, the presBis slightly backward to secure an e4sy armlock. Breatheout as the bell is lowered to the chest or collarbone, uponwhich the bar should rest to start the movement. Do notrest a press upon the raised deltoids to start.

EXERCISE 5.-The SWINGBAR CURL is a newer exer-ciseo a favourite of John Grimek and Steve Stanko. Ashort thirteen-inch bar is used, with the discs in thecentre, so the hands may grip outside the weight. It isperformed in a seated position, with the torso bent for-ward, the thighs spread so the bar may descend betweenthe legs. The bell is curled right in to the neck, permit-ting a very complete flexion of the biceps, and when

30

-C eilN

8l

;f

@rwort;euRL @ Two t{A}rD PPEr(


lowered, the triceps are locked out forcibly at the bottomof the arc. This makes the swingbar curl an almost idealmuscle-rnoulding exercise for the entire arm. The handsare close together, which intensifies the "cramping" actionat the top of the curl.

EXERCISE 6.-The FRENCH PRESS, also eruoneouslycalled a " triceps curl ", affects the triceps in the sa--esort of a high contraction manner as you get for thebiceps in the preceding exercise. This makes it exceed-ingly valuable as a muscle-moulder or shaping exercise.The swingbell may also be used very well here, althougha barbell is satisfactory. This is best done seated, theb-aris first heJd straight overhead, then lowered to the backof neck, while keeping the elbows stationary. This isimportant-the elbows must remain pointing straight up,only the forearms move. This may also be done whilelying on a bench, with slightly different effect.

EXERCISE 7.-The INCLINE CURL is another of themuscle-moulding movements. This is done by standingat the head of an incline bench (45 degree angle), andextending the whole arm down the bench, so that it restsagainst the bench along its whole length. The dumb-bellis now curled in to the shoulder, without lifting anyportion of the upper arm from contact. You must notlift the shoulder

EXERCTSE 8.-The PRESS BEHIND NECK has aneven better concentrated effect on both triceps and del-toids than the regular standing two-hand press. Manynow prefer to do this movement while seated, but thatposition is optional. The barbell is first " cleaned " tothe shoulders, then tossed overhead to rest up on the backof the shoulders. The hands must of necessity take a widegrip, which naturally places more work on the shouldermuscles. The head is leaned forward, and the weightpressed to arm's length. As the bell passes. the top of

a2@ ntif Be**n NE.K

q} fwurdtsAR euRL

@wrêiinss

if

@tileunE Cunu

33


the head, it comes forward slightly, just as the bar goesslightly backward in the regular press. In all these exer-cises, breathe in fully and deeply as the bar moves up,and breathe out strongly as the bar comes down.

EXERCISE 9.-DUMB-BELL CURLS on Incline Benchare splendid muscle-moulders. The use of dumb-bellsallows greater flexibility of movement, and full flexionand extension may be secured. The position also keepsbody-motion out of the exercise, insuring that all workis done by the arm muscles. The fact that the arms hangslightly backwards because of gravity helps to make thisideal for locking oui the triceps at the bottom of the arc.Lift the elbows at the finish of the curl to intensifv the" cramp " effect on biceps.

EXERCISE 10.-The TRICEPS RAISE behind backwith barbell is another wonderful muscle-moulding move-ment. In this the bar is grasped with wide grip, palmsforward. From a standing position, with bar held touch-ing the back of the thighs, you keep arms stiff and raisebell upward, at the same time inclining the torso forwarduntil it reaches a position parallel to the floor. You raisethe bar just as far as it will go, and'then give a littleextra lift at the end, to fully knot the inner head of thetriceps. This is " muscle-spinning " pure and simple, butit does add to shape and size of the tricepso resulting ina pronounced horseshoe conformation. You may finddumb-bells better in this exercise.

EXERCISE 11.-The CRAMP CURL is another puremuscle-spinner. It has been used to give the " lump "on a lump effect to the biceps of many noted physiquecontestants-notably Eric Pedersen, whom we have seenuse it until we thought he would fall flat on his face. Ithas value as a shaping movement only and is not recom-mended to pure-strength athletes. This is done eitherstanding or- seated, and with the torso bent forward.

34

)3, cueu olINCIINE BEACt

l€AN FoRlAlAtD - FE'|N('- D.g.IN AND A? ACROSf, CI\E'T.FrArtH WlTil Yz MO,'|EMEXf€.

'ferewsRaBE,3s*urp B,lcK.

. .3; t '1'

a

85

MU.SCULAR ARMS AND SHOULDERS

Pedersen stood and rested his non-lifting hand on somesupport. The dumb-bell is curled up and slightly inward,to the centre of the neck. The first movements are fullextensions, and then the arc is shortened until only half-curls are made, thus keeping the biceps in a constantstate of contraction, until flnally the biceps is crampedso tightly it hurts. This is the movement many muscle-men refer to when they say they are " pumping up "their arms.

EXERCISE 12.-The ONE-HAND PRESS with dumb-bell or barbell was responsible for the splendid arms ofmany old-timers, and has unfortunately fallen into disusein later years. It is a good exercise because it permits afreer and more complete movement of the arm than whentwo hands are used simultaneously, and it is also inspir-ing to the trainee because he can flatter his ego by usingmore weight. It should be done without bending com-pletely over, but with a generous side movement, keepingthe legs straight. If the elbow is kept well back on theside to start more weight may be handled, and the devel-opmental effect is also improved

EXERCISE 13.-The PULLOVER AND PRESS ONBENCH is a good exercise for the triceps, front of deltoidsand pectoral muscles. It should not be confused withthe currently popular bench press in which the bdr ishanded to the lifter. We do nbt approve of this latterexercise because its excessive use has brought about avery unpleasing over development of the pectoral muscles,tending to feminize the male physique. The pullover andpress limits the amount of weight handled to the amountthe lifter may pull over to the chest, and this part of theexercise is the most important portion.

EXERCISE 14.-One of our personal favourite arm move-ments is DUMB-BELL CIRCLES, adapted from the oldo'Tottman " exercise. This is one of the very best muscle-moulders because its action fits perfectly the real function

36

@ EENctt ?"E , @tunvELt erReLEt

WRI9T FITKOHINCtINE BEilCIT

wEt

\+t

ii!:

PALA^s UP- PALM6 DOWN

87


of the biceps. It builds wristso forearms, at the sametime it affects biceps, triceps and brachialis. The dumb-bells alternately dCscribe full flat circles in front of thebody, the wrists being turned up at the bottom on theoutward arc, and turned downward on the inner arcThis exercise alone built a whole class of sixteen-incharms, or larger, in one of our classes twenty years ago,when no other arm specialization was used by any ofthe members.

EXERCISE l5.---WRIST FLEXION with forearms sup-ported upon the knees is a good accessory exercise tohelp develop forearms and wrists proportionate to upperarms. This movement is done with palms turned up andpalms turned down. The barbell is usually used, althoughdumb-bells will probably give wider range of movement,and also permit turning the wrists in a clockwise orcounter-clockwise direction

EXERCISE 16.-The INCLINE BENCH PRESS withdumb-bells is a better developer than the ordinary benchor supine press with barbell. This affects the pectoralsand deltoiis in a better fashion than the bench press,and gives the high chest, so much admiped. Both JohnGrimek and Steve Stanko owe much of their splendiddevelopment to use of dumb-bells on the incline (45degrees) bench. They do not use extremely hbavyweights either: The use of extremely heavy weights inthe bench press has been responsible for a great deal ofpectoral distortion. You will do better to keep theweight of the dumb-bells to less than f00 lb.

EXERCISE 17.-The PULL-UP to chin with barbell isone of the best deltoid and brachialis exercises known.IJse a close grip (about six or eight inches between thehands), stand

-erect and pull up steadily and strongly

until the centre of bar touches the chin. It is said thatI{erman Goerner could do 286 lb. in this movement. Wehave seen a number of very strong men . do 200 lb.

38'

lut t, UP ro cntrt.

:f,

89


Actually, w€ would say, the weight used. should comesomewhere between that which you can curl and theweight you can press. This is one of the MUST exerciseson our schedule.

EXERCISE I8.-DELTOID DUMB-BELL EXERCISEis a compound movement. Keeping the arms straight,bells are first lifted to shoulder height from the front,then from the sides. This affects the shoulders from bothfront and side and helps to round them. Fairly lightweights must be used, for this is not a feat of strength,but a muscle-moulding movement. One of Grimek'sfavourite exercises is to do alternate raises all the wayover head, sometimes with palms up, sometimes withpalms down and sometimes with palms sideways.

EXERCTSE 19.-DUMBELL PRESSES, done alternately(see-saw press) or together, are probably the very bestall-round shoulder and arm exercise. Every greatstrength athlete I have krtown has done a great deal ofdumb-bell work. One hint may help you in handlingmore weight in either style : try to keep the elbows wellback instead of in front of the body. In the alternatepress, some body motion, from side to side;,helps to startthe bells ; but this should not be exaggerated, because sodoing takes the work from arms and shoulders where. itbelofigs if you. are to d.erive the most benefit from thissplendid exercise.

EXERCISE 20.-The WRIST ROLLER is a simple buteffective forearm, wrist and finger developer. A roundbit of wood, or pipe, about two inches in diameter is idealfor this. Bore a hole through the centre of this bar, placea stout cord through it about three and a-half feet long,and attach a disc to the bottom. Then wind the weightup with arms extended at shoulder height. Turn towardthe body-then turn away from the body. Two tripseach way will usually leave you with arms paralyzed, ifyou have attached the proper amount of weight.

40

CHAPTER FOUR

How ro Do rr-A PnocRAMME FoR AcrroN

fN THE preceding chapter we have shown you, mostlyr. through simple illustrations, the best arm and shoulderspecialization exercises. One might think the best wayto get powerful arms would be to make up a scheduleof these twenty movements and go through them daily.Nothing would be further from the truth. Men withperfect arms have learned that too many exercises arejust as harmful as too few. And daily exertion is notthe way to solid development.

It is true that rnany top physique stars have used harddaily workouts for a couple of weeks preceding a contestto gain muscular separation, but just as many more havefound that this arduous daily toil results in staleness,lack of tone, and even smaller measurements. You willfind the daily exercise boys among those who are syn-thetic strong men ; fellows who simply MUST work outevery day because they fear that a lost workout willresult in a loss of a quarter inch on their biceps. Thepure " musele-spinners " are in this class. Solid muscle-men, like Grimek, need only one or two workouts a weekto maintain full size and contour.

This is not to say ttrat there is not a place in a special-ization programme for daily workouts. Sometlmes ashort "Blttz" schedule may make use of a few exercisesand daily work, but over the long pull, the best resultswill come from thrice-a-week workouts. Through testswith many pupils, we have also come to the conclusionthat full rest periods about every six weeks are very help-ful to continirous progress. Tfiere is no pr.ofit in going" stale tt.

We believe that it takes real hard work to build bigarms, but we also see no good reason for becoming slaves

4l

i;f:

MT]SCULAR ARMS AND SHOULDERS

to exercise. Three- and four-hour workouts are all riglrtfor professionals, but the average chap has to work fora living, and he has only so much energy. Weight-training will add to this energy quotient if properly used.ff abused, it cannot fail to do harm instead of good. Weconclude that six hours per week is enough exercise forthe average man, and is sufficient to give him physicalperfection. So our schedules will be based on three two-hour workouts weekly, with at least one day's restbetween each session.

Another thing : A great many fellows rush headlonginto certain specialization programmes without thoughtto the body as a whole. Thus, they defeat their purpose.There must be harmonious growth of the whole physique,and unless certain basic exercises are included in even alimited schedule, the results will not be worthwhile. Wealways include one powerful overall exercise in anyspecialization programme-usually the breathing squat.And we also include some chest-shaping exercises inbetween our arm routines. The best breathing exercisewe know is the one given first in our book MuscleMoulding, which is done without weight resistance.

Several pupils have told us, upon following this type ofarm specialization, that their chests have grown severalinches, much to their surprise. That is the very reasonwe include such movements. You cannot get bigrarmswithout getting a big chest, too. The two go togetherlike fish and chips. The best thing about using a goodrousing set of squats at the start of an arm programmeis its effect upon the whole bodily metabolism. The bodyknows it has been working, and demands nourishmentfor growth. It makes better use of the food you eat, andthe arm and shoulder exercises you do in addition to thesquat, thus find Mother Nature in a good mood topromote growth.

Another reason many pupils fail to get the desiredresults from specialized training is because they fail tomake use of weight training's most important principle

42

Have you ever seen better tricepsshows in this picture. This is the

and, mind you, it is not

than EnwooD Horsnoorarm that presses 278 lbs.,over 16 inches !

: it?

43

MUSCULAR ARMS AND SHOUI,DERS

-that of gradual progression. Too m-any think th"ymerely need-to do fo-ur,

-five, or six sets of ten repetitions

each .ir the curl or press, and presto-eighteen-inch arms !They try to force the muscl-es instead of coaning lh9-.In our o-wn wo"kouts we have always tried to give inter-est to training by making each.succeeding session a littleharder than The last. Sometimes we are only able tosqueeze out one more repetition on a certain movement-iperhaps we are able to add five pounds to the bar-Urit atwiys we try to show progress. The-effect of thison the *itta is important, Tot the mental side of thismuscle-building brisiness. is just as productive as thephysical. Whdn using this progressive principle you williraturally come to a point *here more weight and morereps. ard manifestly ihpractical, and it is then when yousliould stop and rest for a week and then begin with adifferent s6hedule and with somewhat reduced weights.

In shaping the muscles, we must not overlook the valueof muscie c6ntrol. The Greats of the game have beenmen who devoted a lot of time to mental massage of themuscle groups. Sandow, Grimek, Klein, Bark,-ald al-lthe othei outstanding stars have learned to flex, fllck-a.ndripple every muscle band in the arln simply by thinkinga6,5ut it. inis mental control has a:very beneficial effecton the very shape of the muscles. The biceps themselveslearn to leap higher at the word of command. Tt is wellto rest the arms between ellercises by flexing them, ry?v-ing them loosely, making the musclei ebb and flow. Youca"n also add io the efrectiveness of certain " cramp "movements by exerting this mental control to fully-flexthe muscle while using a weight. Old-timers like MaxSick and Otto Arco carried tfiis mental control to suchpeaks of efficiency that their arms were tremendous when^measured in the flexed position. Arco had 17-in. bicepswhen weighing about 140 lb. A point worth remember-ing, howei"", is that these short riren had superlative all-roirnd development, without a single weali link in thechain. They-were just as strong as they looked.

44

Mighty JouN Gnrux doing the wrist roller exercise with az5 lb. weight. Most men will find 5 to ro lbs. plenty, but

The Glow laughs at z5 lbs. What an arm !

:br

45


It is beneficial, too, to apply physical massage to themuscles after you use them vigorously. Between exer-cises, rub, knead and gently pinch the muscles you havebeen using. This helpi to loosen them, allo-ws thefatiguepoisons to be carried-a*&y, and keeps the blood flowing.iVhett using the set system, this is not only beneficial, itis almost imperative if the muscles are to be able to dotheir three sets without complete fatigue.

If you have ever had occasion to watch a celebratedmuscieman in action, you may have noticed how oftenhe rests. Indeed, in a fwo-hour workout, the Star spendsa good three-quarters of the time lounging around. Hewiil do one set of ten curls, for example, then he will dosome deep breathing, sit down, relax, perhaps even liedown fof perhaps 1wo or three minutes. Then heapproachesihe blr and does another set. IIe rests againbêiore doing the final set. It may take him 30 secondsto do 10 reps-and he will rest at Ieast 120 secondsbetween seti. He does this with all his exercises. Thisis the best way for the average man to app_roach his train-itrg. Don't rush through it. Work hard when you areac[ually doing an exercise, and give it all your energy;but always rest long enough between moYement-s to giveyour heait and lungs time to return to normal. Somebeople recuperate fasler than others. For one, one mi4uteis long enough between sets. For another, three minutesmay be desirable. We have found it wise to sprinklethrough our own workouts, about ten sessions of forcedbreat[ing of from 10 to 20 breatbs, holding on to thesquat radk and forcing the hands down, as shown in the"Bosco" breathing movement. This has the effect of re-turning respiration and pulse to normal much faster thanif we merely rest, or do nolhing. And besides, it is buildingthe chest and getting valuable oxygen into the bloodstream.

Now, let uslurn to consideration of actual programmes.The three suggested routines following are intended tobe used for sli weeks each, with one week of full restbetween programmes.

46

t .

a,

B.

4.

5.

6.

7.

8.

9.

10.

tt.

12,

HOW TO DO IT

EXERCISE SCHEDULE NO. I

Warm-up Exercise :Do some bends, a couple of squats, flex the arms.

Broathlng Squats :20 Reps. Take 3 deep breaths between last 10.

Bosco Breathing Exereise :20 Breaths, pushing ilown with hanils on raek.

Pull-up to Chin.5 Reps. Use lairly heavy bar.

Pull-up to Chin :10 Reps. Use lighter bar.

Two-hanil Press :3 Reps. Use heavy bar.

Two-hand Press :5 Reps. Use lighter bar, and repeat another set.

Two-hand Curl :5 Reps. Use heavy bar.

Two-hand Curl :10 Reps. Use lighter bar, anil repeat another set.

Swing Bar Curl :12 Reps. Repeat 10 reps, and then 8 reps.

Trioeps Raise (Ex. 10) :12 Reps. Repeat 10 reps, and then 8 reps.

Dumb-bell Deltoid Exercise (Ex. 18) :Three sets.

EXERCISE SCHEDULE NO. 2

l. Warm-up Exereise. (As above.)2. Breathing Squats. (As above).3. Boseo Breathing Exerciso. (As Above.)4. Pull-up to Chin. (Heavy.)5. Pull-up to Chin. (Light.)6. Ineline-beneh DB Press. Three sets ; 12, l0 and 8 reps.7. Freneh Press. Three sets ; 12, l0 anil 8 reps.8. Inoline-bench Gurls (Ex. 9). Three sets ; 12,10 anil 8 reps.9. Gramp Curls (Ex. 11). Three sets ; 12, 10 and 8 reps.

10. Dumb-bellCircles (Ex. 14). Three sets I as many as possible.

11. Wrist Roller (Ex.20). Twiee each way.

47

.. f:

I t 'l '

7.2.3.4.5.


EXERCISE SCHEDULE NO. 3

Warm-up Exereise.Breathing Squats.Boseo Breathing Exercise.Pull-ups. (Heavy anil Light.)Pullover anil Press on Bench. (Heavy anil Light.) Two sets;

5 and 10 reps.Dumb-bell Alternate Press (Ex. 19). Three sets ; 12,l0 and

8 reps.Two-hand Curl. (Heavy anil Light.) Two sets ; 5 antl

10 reps.Dumb-bell Curl on Incline (Ex. 9). Three sets ; 12, 10 and

8 reps.Wrist Flexion (Ex. 15). Two sets palm up ; two sets palm

down.Cramp Curl. Three sets.Triceps Raise (Ex. 10). Three sets.

Development of Physical Powerby Artlur Scxon

ln 1906 The Strongest Man in the World, wrote his first of two booksdescribing his simple methods for dcvcloping gcnuine strength andpowcr, not just uaeleas artificially gwollcn murcles. While his methodewere simple maybc evcn crude by todayl Etandards, he explains in delailwitl photos how to do ten difTerent lifts using barbclls, dumbbellr andkettlebellg plus ring and ball lifting. km what its likc to lift 3SO lbs withonc hand! In addition, read about his early family lifc, dict, world travels,exploits, feats of strength, record lifts, and press releases regardingweight lifting as well as his little known md highly successful mestlingcareer. A brief biography with photos of his brothcrs Hermann and Kurt,who along with Arthur, compriscd the famed Soxon Tlio rounds out thebook. An cyc witness account, at thc cnd of thc book, by famous PCauthority Thomas Inch substantietcs Saxon's claims. The rare photos onthe front and back covcr plus 45 photos and illustrations are more thanworth the pricc of this beautiful 5x7 tradc papcrback with 122 pages.Otrly I l5.OO + i 3.OO A.tH UaA t Crnrdr; I 5.OO 8&H dl othcn.

6.

7.

8.

9.

Thr conglctc rct of 3 cour.c., bcrutlfullyrrgrlntod, rord for rord; lu thclr orlSlttlforDrt, .. rhlppcrl rltb Xllo Brrbcllr rlurln3lbo Roc;lrrg 2O'sl

The Truth About Weight Liftingbg AlanCahrcrt

The lrst hardcover book in America on wcight lifting war publishcd in

19l I by thc inventor of the famous Milo Triplex ond Pupler combinationbarbells, dumbbclls, and kettlebclls. Fiftecn chaptcrs dcvotcd to smc ofthc grcatest known fcats of strcngth, how they were pcrformed, whichwere genuine, and which wcre fakc. How to strcngthen tltr body forheavy work by thc training methods uscd by all famoua strong men. Thedifference betwecn strcngth and power. Weight lifting vs. hcavy dumbbellexerciscs. Exhibition fcats: lifts vs. supports or musclc strcngth vs. boncstrcngth. Remarkable records of some 140 lb. l i f terg. How to do; thestandard dumbbell lifts; thc snatch, swing, jerk, and prcas; the one-armpress, bcnt press, muscling out, dead weight lifting, harness lifting, backlifting, chain snapping, coin breaking, card tcuing, stage work, etc. lfBob Hoffman is Thc Fatter of Anerimn Weighl Liftng, then Alan Calvcrt

is The Orandfather! Ordcr a copy today of this beautiful 5x8 tradepaperback with 160 pagcs and 42 photos and illustrations, youll lovc it!Oaly | 2O.OO + | 3.OO 8&H UgA & Crudri I 6.O0 8&tI dl othrrr,

Milo Barbell CoursesOvcr the ycars, countlcss pcople havc askcd how theoldtime strongmcn trained. Wcll, here it isl Available againfor thc first timc in 60 years, the smc courrc! that wcrcshipped with Alan Calvert's famous Milo Barbclls. His Milo

equipment and instruction via his courscs and Slrengrthmagazinc wcre the last word in wcightlifting in NorthAmcrica from 1902 to 1935. In fact, ifyou liftcd weights,you probably owncd a Milo and were following Calvert's

world famous Milo Barbell Courses! Calvcrt developcd ahuge following with e ferocious loyalg. Many lcgcndarystare ofthc atrength world got their start with MiIo BarbellCourses & equipment; John Grimck, Bob Hofiman, DickBachtell, Siegmund Klcin, Anton Matysek, Gcorgc Jowctt,'Milo'Steinborn, Joe Nordquest, Ottlcy Coultcr, Thc GoodBrothers, David P. Wil loughby, etc. Bcginner,intermcdiate and advanced. A % X ll & fully illustratcd.Ouly I gO + a 3 8&H USA & Crnede; | ? rll othcrr.

10.lt.

The amount of weight to use in these exercises mustbe left to individual selection. But it is important thatyou keep adding to the weight each week. This means,naturally, that you should start off with a weight quiteeasy to handle for the full number of sets an{ reps. Then,each exercise duy, try to add a single rep. as you go along,until the beginning of the next week, when you add 1+ lb.to single-arm exercises, and 1+ lb. to two-hand mov6-ments. If you have no discs as small as 1+ lb., try tokeep on making rep. increases for two weeks and add2l- and 5-lb. weights each fortnight.

After your week of complete rest on the seventh week,begin again with weights very comfortable to handle.

Order from:Wm F. Hinbern

3243o CloverdaleFarmington, Michigan

48336-4008usA

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by Arthur Seroa

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