Tommy Kono June 27,1930 - April 24, 2016

Louis Abele - Charles Coster (1955)

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MIGHTY LOUIS ABELE . . . 

THE BASIC POWER BOY

by Charles Coster (1955)

He was one of Power Training's pioneers, one of the greatest heavyweight lifters of all time. His tremendous battles with John Davis and Steve Stanko rank among the classics of our sport and are remembered wherever weightlifting holds sway.

The prodigies being performed by by present day Olympic lifters are very great indeed, but it would be a pity if one of America's earliest and greatest heavyweights was forgotten entirely.

When John Davis and Steve Stanko were taking it in turn way back in 1940-41 to exceed each other with mighty weightlifting performances, Louis Abele also made his appearance and together this trio waged spectacular lifting battles which earned them the title of "The Immortal Three of American Lifting."

Louis couldn't have chosen a more awkward or difficult time to appear, and right from the start he seemed fated to run into 'quality' competition from other youthful aspirants of somewhat unusual ability. 

 

 A Clean of 300 comes easily and swiftly into the shoulders of Abele. 

At the time, this was near record poundage.

In 1937-38 Clean and Jerks of 300 pounds were scarce in any class, but suddenly Weldon Bullock and John Roach appeared from out of the blue, and at 17 years of age, with very little training preparation, both youths Cleaned and Jerked 300 lbs.

A little later in his weightlifting career Louis received 'pressing' competition from two other lifters -- for John Grimek made a 285-lb second attempt Press on one occasion, and yet another sensational find in the person of Gregory George resulted in Presses ranging between 260 and 290 lbs at various times.   

Gregory George didn't stay in the lifting game as long as most, but he caused quite a stir whilst he was there. He was a 'natural' if ever there was one, and the very first time he was introduced to the weights he made a full Deep Knee Bend with 400 lbs very easily.

However, I am getting ahead of myself somewhat. The incident which first brought 17-year old Louis Abele to my attention occurred in early 1938 . . . and I regarded it as one of the most important weight training 'experiments' I had come across up to that time.

With Olympic lifts of 175-175-230 lbs which were made at about 160 lbs bodyweight, Louis decided to specialize on leg work in an endeavor to gain extra bodyweight and more power.

This was a subject I was very interested in at that time, so I waited for the results with interest.

After six weeks of training there was a 10 lb gain in bodyweight, and after a rest period he decided to have another go at further leg specialization. The result of the second experiment brought him another eight pound gain in bodyweight, and his Olympic lifts began to soar round about this time. He made lifts of 230 Press, 245 Snatch, and 300 Clean and Jerk before he was 18 years of age, and at the Tri-State Meet in 1938 he totaled 790 via 235-245-310 lbs.

His bodyweight had gone up to 185-190 lbs at this time, and it seemed that he was all set for a distinguished Olympic lifting career.

In view of the effect which specialized leg training with weights has had upon this remarkable athlete's career, an account of the leg routine will be of the greatest interest to anyone seeking basic power, strength, and muscular development.

The system used was as follows:

One Leg Dip, 215 lbs x 15 reps (each leg)

Leg Press, 400 x 20 reps

Step on Stool, 180 x 20 (each leg)

Calf Exercise, 25 reps

Leg Press, 260 x 10

Front Squat, 260 x 10.

Just before his 18th birthday, Louis was able to squat 12 times with 380 lbs -- so powerful had he become. The foregoing leg routine was taken from my scrapbook of weightlifting information which I have compiled over a long period of time, but I believe this news was originally published elsewhere -- and if this is the case I would like to acknowledge the fact, for such news as this is invaluable in assessing the 'cause and effect' of a lifter's progress.)

[I neglected to put the source, but I think the author is talking about a short write-up that was featured in IronMan Volume 4, Number 4]:

http://ditillo2.blogspot.ca/2008/03/leg-specialization-louis-abele.html

And yes, I had outside help finding that very specific and otherwise very hard to find info.
Thanks, Joe!

A program such as I have recorded here calls for the greatest fortitude, so murderous is its severity. Louis himself said that at the end of a workout his legs felt like rubber and he was scarcely able to walk, but after the initial 'toughening' had taken place, he was okay the day afterwards.

Before his 18th birthday this lifer Bent Pressed 220 lbs -- he had developed such strength.

At the Mid-Atlantic Championships in 1938, while weighing 190 lbs, Louis Abele made an 815-lb Olympic total by way of 240-255-320 . . . taking 3rd place to the phenomenal Steve Stanko who scored 850 with lifts of 245-260-345 . . . and Bill Good who turned in the best total of his life at 845 via 245-260-340.

Little 'snags' like this were always being encountered by Louis, but he could not be discouraged as future events will show . . . and even the presence of 16 year old John Davis, who had earlier won the Metropolitan heavyweight crown with lifts of 249-233-321, only served to intensify Louis' determined efforts to 'get to the top'. (John Davis had cleaned 341 lbs in training at that time.)

There doesn't seem to be much reason to doubt that Abele's thigh and hip specialization enabled him to lay a very solid foundation upon which to build his Olympic aspirations, and by mid 1938 he had built up such terrific thigh/hip/back power that he was able to perform 10 squats with 540 lbs when weighting between 200 and 205.

He recorded 255-260-335 when establishing an 850-lb total at the Junior National Championships, and this was followed shortly afterwards by a solid increase of 25 lbs in his total t the 1939 Senior National AAU Championships where he forced out 265-280-330. The Clean and Jerk ws a first attempt lift, but he could get no higher and had to be content with second place . . . Steve Stanko being a decisive winner with an 895 total and lifts of 270-280-345 pounds.

At the YMCA on December 18th these two youths had another workout together and presented the audience with some sensational lifting

Stanko weighed in at 220 and Abele at 210. Both men displayed remarkable improvement in all-round ability, but in spite of his best efforts Louis once again came off second best. He Pressed and Snatched 280 lbs and Clean and Jerked 350 with his second lift, also Cleaning 360 with his last attempt, only to miss the Jerk. His 910 lb total was amazingly good for a lifter so young, especially in view of the fact that he had a Press and a Snatch of 290 at arms' length, but not held, at this contest.

Steve Stanko had to make lifts of 285-290-370 in order to keep this youngster at bay, but full credit should be handed to Steve for making three Clean and Jerks of 350-360-370 without any sign of failure, the latter lift being a new world record in those days.

Round about this time of course John Davis was showing distinct signs of coming permanently into the heavyweight picture, and accounts of wonderful lifts and totals were being circulated.

In spite of the knowledge that he was up against a couple of absolute phenomenons, Louis Abele intensified his efforts, and so on February 17, 1940, at the Lighthouse Boys Club in Philadelphia he pressed 280, snatched 296 and clean and jerked 365 for a 941 total. He was 20 years of age and 215 lbs bodyweight at this time.       

A young Louis Abele lifts for the Lighthouse Boys Club. 

He's seen making his starting Press of 275 pounds.

His persistent efforts must have shaken the opposition considerably for shortly afterwards at the Middle Atlantic Championships Stanko, Davis and Abele all competed, and only 10 lbs divided the 1st, 2nd and 3rd place totals.

Once more Steve came home with the bacon, returning Olympic lifts of 280-301-37nd a 950 total. Davis, who was by far the lighter man, made 295-280-365 for a 940 total. Abele also recorded 940, by way of 280-295-365.

The next heavyweight onslaught took place at Madison Square Gardens, New York on the 25th May, 1940. Stanko made a 950 total in spite of a badly cut hand, and Abele, who weighed 217, made a 910 total that was composed entirely of first attempts only. Some idea of this 20 year old youth's power can be visualized when I tell you that his first attempts were 285-280-345 lbs.

As well, an idea of the terrific struggle for supremacy that was taking place can be seen from the following facts: In August of 1940, twenty-year old John Davis jerked 400 lbs from the shoulders when weighting around 200 lbs himself, and many witnessed this achievement. In September of that year Steve Stanko pressed 300, snatched 300, and clean and jerked 380 during an Outdoor Exhibition Picnic Meet. The 380 was jerked from the shoulders twice.

During that year Steve and Gregory George put on an exhibition match which resulted in Stanko making a 970 total via 300-295-375, and with Gregory George notching 870 lbs with lifts of 290-260-320.

Events such as these will very effectively illustrate for us the tempo of the times, as it was almost sixteen years ago.

Before the Second World War brought competitive Olympic weightlifting to a standstill in 1941 some wonderful contests were due to take place between Louis Abele, John Davis, and Steve Stanko in a series of three epics that made sporting history at the time.

The first of these great clashes concerned Davis and Stanko, Abele being absent. On the second occasion Davis was not present. But on the third and final battle all three heavyweights were there. Those readers who read my stories of Stanko and Davis which were published in this magazine [Muscle Power] recently will perhaps remember the outcome of the first epic. But if they do not, it can be briefly stated that at the Western Union Invitation Meet of October 19th, 1940, 194-lb John Davis made a total of 995 to exceed Steve's total by 20 lbs. The respective figures for the lifting were as follows: (Davis) 310-305-380; (Stanko) 305-300-370.

Steve weighed 226 lbs that night, and in an effort to equal Davis' total and thus lose only on bodyweight, he asked for 390 for his last Clean and Jerk. He made a magnificent Clean, but missed the Jerk, and so ended the first of the epics.

In April of 1941 at the Middle Atlantic Championships, the second epic weightlifting struggle took place, this time being between Abele and Steve Stanko, Davis being absent due to a training injury. In all their previous meetings Steve had always managed to get a lead on the Press, but this time things went differently.

Stanko pressed 300-310 (failing with a 320 third attempt). Abele staggered everyone by pressing 290-305-315 and creating a new American National Heavyweight record. When the Snatch came to be decided both lifters displayed rare form, Abele reaching 300 lbs and Stanko running through 290-300-310 without failure.

Disaster nearly overtook Abele on the Clean and Jerk for he failed to Jerk 360, twice, but with his last attempt he was successful. Stanko took and succeeded with 370, then 381 an then made a credible effort with 400, but failed.

It was curious to note the way Abele's totals overtook the ones put up by Stanko at the previous contest each time. But when the next match took place Steve's total had jumped just that amount higher, and Abele's improved ability was always about the same distance behind.

There must have been a terrific amount of toil and sweat behind these wonderful achievement. Let us not forget that fact.

The Final Epic

  The relative positions of these three great lifters underwent a severe shakeup when the final epic clash took place on May 23rd, 1941, at The Arena, Philadelphia on the occasion of the Senior National Olympic weightlifting championships.

All three men took part. Twenty-year old John Davis weighed in at 201, Abele scaled 218, and Steve Stanko 223. Davis was the winner with a total of 1,010; Abele came second with 975; The Human Derrick Steve Stanko placed 3rd with 970. Undoubtedly this weightlifting battle was the greatest of all. Stanko had the most unusual experiences that night, for his commencing poundages were the only ones that were passed, and yet he still managed to notch 970 lbs. Abele pressed 295 and then 305; reached a 300 lb Snatch, and traveled via 355 and 370 on the Clean and Jerk. Davis pressed 310 and 320 (actually 322.75); snatched 317.25 and clean and jerked 370 after missing with his first attempt.

Where these lifters would have stopped if the War had not put the brakes on it is difficult to say. Steve Stanko unfortunately ran foul of a serious leg complaint (found to be phlebitis). Abele was the son of a building contractor and consequently found himself booked up with heavy work. John Davis went into the Army . . . and that was that.

Just before the last epic took place the American lifters went on tour, and when they were in Cuba Louis Abele made some of his best lifts. On one occasion he pressed 310, snatched 300 and clean and jerked 370. 

"The great colored lifting sensation." 

Welcome to 1941.

Ken Burns' recent Jackie Robinson documentary:

http://www.pbs.org/kenburns/jackie-robinson/

Abele by this time had developed a massively muscular physique and stood 5'9". His neck was 18", chest 49, biceps 18, forearm 14, waist 33.5, calf 18, and thigh 28.5. Without a lot of specialization he could One Hand Snatch 190, One Hand Jerk 210, and Bent Press 240. He curled more than 180 and dead lifted 630. His ability on the Squat or D.K.B. (deep knee bend) was unquestionably of a superior variety, and the practice of those weight training movements mentioned earlier in this story must have done much to enhance his prospects of Olympic weightlifting fame. 

He came from good strong German stock in the first place, and his father was said to be a very strong man. His parents must have been very proud of Louis, for he rose from the bottom to the top in just five short years.

It is more than a pity that this young man's athletic career was not able to run its full and normal course, for I feel convinced that he had not exhausted his possibilities by any means, and in saying goodbye to this Hero of the Iron Game I hope that this article will provide the proof that he is not forgotten.

We wish you the very best of luck, Louis Abele.

A more detailed look at Louis Abele's training can be had here, thanks to Chester Teagarden:
http://ditillo2.blogspot.ca/2010/03/louis-abele-chester-teegarden.html 

The Good Barbell System - Courses One and Two - Harry Good (1937)

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Note: Courses 3 and 4 are here:

http://ditillo2.blogspot.ca/2016/03/the-good-barbell-system-of-training.html

The wall charts for them have been added (April 14/2016).

TABLE OF CONTENTS

Introduction

The Question of Eating

Time for Exercising

Sleep, Rest and Worry

Should a Person Drink While Exercising

Concentration

What to Wear While Exercising

Bathing After Exercising

How to Breathe While Performing the Exercises

How Many Exercises Should be Performed at One Exercise Period

How Often to Train

Should One Miss Exercise Periods

Holding the Barbell

The Question of How Much Weight Beginners Should Use

Lowering the Barbell

For Those Who Have Experience

Good Barbell Exercise Course No. 1

Good Barbell Exercise Course No. 2

Introduction

The "GOOD" barbell courses are devised after years of intensive study and actual experience with hundreds of the different exercises for barbells, dumbbells and various exercise equipment.

Experiments with the numerous and varied courses and association with lifters and body culturists has made us capable of selecting the best barbell and dumbbell courses today. The exercises included have developed the strongest men in America and this is a proven system of the right combination of exercise. Some have become champions in physical development using this system of training but they will improve the health, muscular development and strength of anyone if they are followed persistently for some time. The exercises are explained in the least amount of words and made as understandable as possible, and are void of "nonsense" to enlarge them.

We wish all taking up these courses the best in health, muscular development and strength. Always remember that not everyone can be a champion of strength, bodily development, or physique.

As years go by we hope to prove to the exercising public our honesty and sincerity concerning the selling of courses and exercising equipment. Our motto is "Honesty is our Policy." We want you to be satisfied.

 The Question of Eating

For those that follow these barbell courses for some time, it will not be necessary to worry about the food that should be eaten if the individuals are normal in bodyweight. The exercises will do wonders to the condition of the stomach and digestive tract. This, however, does not mean one should "stuff" one's self full of all kinds of "trash." It is always better to be moderate in everything and that also pertains to eating to keep the stomach in the best of condition.

Our motto is to eat plenty of wholesome foods, fruits and vegetables, but avoid most white flour products. One does not need to eat food which he does not like simply because others say it is good for him; not all stomachs are alike. Those wishing to reduce in bodyweight and at the same time get a muscular development should avoid the fatty, starchy food, pastries and sweets and never overeat. Overeating is only a habit and can be avoided. One of the authors of this course has lived on two meals a day for a period of over three years and at the same time has been stronger than ever before. This does not mean that all others will benefit by such a course of eating, but in some cases two meals a day will be sufficient. We, however, recommend three meals a day for the person who works hard every day and then takes a course of barbell or dumbbell exercises three or four times a week. This is also true of individuals who are underweight and wish to gain bodyweight. In such cases we advise eating foods that produce weight and plenty of natural sweets. Following these courses for some time will normalize the body and if wholesome foods are eaten well take away fat and build muscle. Very corpulent persons find it hard to reduce and usually the trouble is of a glandular nature.

Time for Exercising

The best time to exercise is in the afternoon between 2:30 and 5 o'clock, or in the evening between 8 and 10 o'clock, providing the evening meal is between 6 and 7 o'clock. This, however, is not possible for some persons because of their occupations, and under such conditions it will be necessary to exercise whenever possible. It is best to finish the exercise period at least an hour before eating or not begin to exercise for at least an hour after a meal. We do not advise one to exercise in the morning if your occupation is of a rather strenuous nature as the body will tire to some extent and the day's work will probably be more difficult to perform.

Sleep, Rest and Worry

To succeed in the shortest possible time in acquiring a muscular development and strength, sleep and rest are most essential. Some persons can do with less sleep than others, but our advise is to average at least 8 hours of sleep every night. We do not mean that it is always necessary to sleep 8 hours every night, but if an hour is lost one night make up that time the following night or with rest in the day. There is no definite time to go to sleep as long as the proper sleep acquired.

Rest is just as essential as sleep, but this is not always possible because a person's occupation usually must come first. But get all the rest possible during your leisure hours. When following a barbell and dumbbell course with the idea of getting the best results in the shortest time possible, avoid other sports or forms of exercise because the exercise in the barbell and dumbbell course will take care of the muscles throughout the entire body. Make yourself lazy while not exercising, but never be lazy while exercising.

Worry should be avoided by everyone for health's sake, but sometimes it attacks a person almost without warning and will be nerve-wracking. Fight it the best way possible, because worry is a bad "sickness" if it gets a foothold. Worry will reduce the bodyweight of a person quickly and other sickness may be brought on because of it. Whatever the worries are, try to change the attitude of mind or the environments. Exercise will help get rid of your worries but at the same time do not expect good results in the way of improved strength and muscular development until your worries have disappeared. To succeed best, never worry, get sufficient sleep and rest.

Should a Person Drink While Exercising

Some persons wonder whether or not they should drink while exercising. Yes, drink if necessary because no harm will result as long as drinking is done in sips. Never drink cold water while the body is heated from exercising; drink the water warm if there are no objections by the one exercising. A very satisfying drink is plain lemon juice with warm water. This drink is satisfying and is very healthful. Never sweeten it with sugar. Avoid strong drinks at all times. 

Concentration

To derive the full benefits from exercising, we advise everyone to concentrate on the muscles that are being exercised. This helps to draw the blood to those muscles, assisting in swelling them while being exercised. The reason a muscle or group of muscles enlarge while being exercised is because the blood is being rushed there in greater quantities than when the muscles are not being exercised. Always think of what is being done and if one wishes to derive the best results, concentration will be most helpful. Never let the mind wander when performing an exercise.

What to Wear While Exercising

What one should wear depends entirely upon where the individual exercises -- out in the open sunlight during a warm day, or in a cold corner of the garage or shed where there is no heat. Those having a regular place where the temperature can be regulated are very fortunate. Unless it is very warm where one exercises it is always best to wear a sweat shirt and trunks; where there is any kind of a draft an extra robe of some kind to wear while resting is advisable. When exercising in a cold place always wear a pair of heavy pants to prevent the legs from getting cold. The wrap or coat to be worn between exercises, while resting. Always warm the body thoroughly before starting the exercise. You will make progress under most any condition if you are ambitious. If anyone wishes to sweat profusely for reducing, wear heavy clothing and never rest longer between exercises than necessary.

Bathing After Exercising

Taking baths after exercise periods depends to a great extent upon the conveniences at your disposal. It is much easier to take baths in some homes during the warm season than during the cold. If there is a bathtub or a shower available our advice is to take a warm bath shortly after the exercise period and follow this with a thorough rub, using a rough towel. If these conveniences are not available, take a bath as best possible. Never take a bath in cold water immediately after exercising. Indulge only in such a bath after the body has been cooled naturally and the nerves are calm. Never bathe in extremely cold water for health's sake. That is only for those who are in perfect condition, and want to do such things for their recuperative benefits. A real warm bath is very beneficial or nervous individuals before retiring, and will make on sleep better.

How to Breathe While Performing the Exercises

  Breathing plays a very important part in the exercise program and we advise all our pupils to read the exercises carefully concerning this matter. Those who have had no experience with exercising before taking up our barbell courses must follow the breathing and exercising movements in coordination as best possible until they can perform them rhythmically and as stated in each exercise. Some exercises may require more frequent breathing than explained, when a heavy weight is used and we advise that the breathing be done the best way possible on such occasions; this, of course, will not be necessary until after having exercised for some time and then there will be a more thorough understanding of the whole matter. Always remember not to hold the breath while exercising. Breathing performed under normal conditions means breathing through the nose only, but breathing while performing the exercises in these courses must be done at times by inhaling and exhaling through the nose and mouth to give the lungs the proper amount of air. Do not breathe in a "jerky" manner or by forcibly blowing the air out of the lungs, but just follow the natural way and inhale deeply at all times. Exhale with a "ha." 

How Many Exercises Should be Performed at One Exercise Period

There are 14 regular exercises in these courses and five of these are dumbbell exercises. We advise all who wish all-around development and strength to perform all these exercises during a training period. These exercises can all be performed within an hour, without performing them faster than necessary and also allowing sufficient time for rest periods. If some individuals wish to perform more exercises than included in the course, our advice is to select exercises for the parts of the body that are underdeveloped, in comparison to other parts, or exercise for the parts of the body that the pupil desires to make outstanding. For this purpose exercises may be repeated from the same course or selections made from some of the exercises described in the "Good Dumbbell Courses," cable exercises or some other special exercises. We advise our pupils to adhere to the number of exercises in the courses because they are sufficient for most individuals. A person must recuperate for the following exercise period by allowing sufficient rest to build up the torn down tissue, thus bringing about bodily improvement. If less than 14 exercises are desired for one training period, perform those that build up the parts of the body that are underdeveloped in comparison. Always remember to include several leg exercises because they are of great importance in "tuning up" the internal organs and aiding bodily development.

 

How Often to Train

 Training depends to some extent on the individual for reasons such as the occupation that is followed, reserve of nervous energy, ambitions of what is to be acquired in the way of muscular development, etc. The best results for most persons are received by training three times every week with a rest day between each exercise period.

The above schedule includes persons doing all types of work. Should it be impossible at times to perform the above schedule, two exercise periods a week must do. However, best results cannot be expected if only two exercise periods a week are performed. Sometimes there are jobs of a very strenuous nature, lasting 12 or more hours a day for a long period of time. In such cases twice a week may be sufficient for best results, otherwise the body may be "sapped' of the reserve energy. After becoming accustomed to exercising and if the individual is very ambitious and has plenty of reserve energy, or either does not have a very strenuous job or does not work at all, training four times a week may be the best if one wishes to acquire a muscular development in the shortest possible time. In this case there must be two exercise periods on following days. The individual must judge for himself unless  personal instructor who understands barbell training can give one advice as to whether or not he is draining himself too much nervous energy. It must always be remembered that it is better not to force one's self all the time. Champions of strength usually practice only three times weekly; sometimes they do a few special exercises or a light workout on off days and they have times they do a few special exercises or a light workout on off days and they have reserve of energy and know how to keep it because of years of training. If they desire to keep fit and acquire health and a fairly well developed body, this will be accomplished by performing the complete courses only two times weekly. A schedule like this should not be started until after a period of several months of exercising with the barbells and the body is in good condition. After exercising for some time most everyone will want the best development and strength to be acquired unless it is a person well up in years who wishes only health and improved bodily condition. Remember, never let laziness enter into the program if success is desired, because exercising three times a week will not hurt anyone if the advice given in other parts of these courses is followed.

Should One Miss Exercise Periods

  It is best not to miss an exercise period to get the best possible results in the shortest length of time. If it is necessary to miss occasionally, the next exercise period can be lengthened somewhat by performing more exercises, either some from another exercise course or by repeating some of the exercises of the same course. Always remember that missing an exercise period must not happen too often. After having exercised regularly for a period of a month or more, missing one or more exercise periods will be beneficial and is recommended. After several months of regularity, exercise will become a habit like eating; this is especially true then the individual has become more interested and his body changes, gets stronger and healthier. The internal organs will feel the effect.

Holding the Barbell

 Most exercises explain or the figures show how the barbell or dumbbells should be held while doing an exercise. There are three ways of gripping a barbell. One way is to grip the bar with the knuckles away from the body as done in Figure 3, Course 1, commonly called the overgrip. This grip is used when lifting a barbell to arms' length overhead. Another method is known as the undergrip with the palms facing away from the body, as shown in Figure 2, Course 1. This grip is used mostly when a barbell is curled to the chest with one or two hands. The following grip is usually used when heavy weights are lifted off the floor or in straddle exercises such as shown in Figure 6, Course 1. Notice the hands are on opposite sides of the bar and the palms facing each other. This manner of gripping necessary for this exercise but is not necessary for the leg and back exercise in Figure 8, Course 1, unless the grip is weak. 

To make the grip secure, especially in one-handed cleaning to the chest, use the method of placing the thumb under the fingers encircling the bar. This is known as the "hook" grip and with this grip the hold on the bar will not release easily but at first some painful pressure is placed on the thumb until accustomed to it. Do not use this grip unless really needed because more grip strength is developed the other way.

The Question of How Much Weight Beginners Should Use

  When receiving the "Good Barbell Courses" we advise that the course be read thoroughly and the wall charts be examined. Then do the exercises of the first course but read the explanation given before attempting each one. The weight to be used is not mentioned for the reason that all those taking up barbell training vary greatly in strength and some are stronger than others in certain parts of the body making it possible for them to use more weight than others in the same exercise. 

An instructor is only able to select the right weights for his pupils to start with when they are with them, otherwise it will be mostly guess work. For the first several weeks the beginner should perform the exercises with very light weights, and leg and back exercises require more weight than the upper body and overhead exercises. Always select the weight by the number of repetitions to be performed in the exercises.

For example, the two arm curl is to be performed from five to 10 repetitions, so a weight that can be handled at least 10 repetitions is selected, but the exercise is only performed five repetitions to start with. For instance, on Monday and Wednesday, the exercise is performed for five repetitions; on Friday and the following Monday, the exercise is performed for six repetitions; on Wednesday and Friday, seven times and so one until 10 repetitions are done twice. By this time the soreness that is experienced, if one is not accustomed to exercising, has left and an understanding of how the exercises should be performed correctly has been acquired, using light weights.

Now increase the weight sufficiently for each exercise so that they can be done smoothly to the maximum number of repetitions. Whenever able to perform the exercises correctly without too great an effort for the maximum number of repetitions, increase the weight as mentioned and start over again, now at a higher level of strength and development. How re-inKarmic is that!

Do not increase the weight and repetitions too fast or too slow, but follow the schedule as mentioned above under the two arm curl. It will not be necessary to count the repetitions every exercise period unless the maximum number of repetitions can be performed in some exercises to make an increase. Some days one is stronger and the repetitions can be performed more times than called for, while on other days the same person may be unable to perform the same number of repetitions. However, do not let laziness take advantage because to improve, a person must gradually force himself as the time passes.

After about three months of exercising with the first exercise course, start with the second course, alternating using course one for one exercise period and course two the following period. Follow the same schedule in course two as in course one. Start with light weights in some exercises in course two because of the difficulty of performing them, and also learning to perform the new exercises correctly.

This schedule of making the increases in weight and repetitions cannot keep on indefinitely because the increases in weight will prevent one from working up to the maximum number of repetitions in the course. Start doing the repetition and weight increases as outlined for "Those Who Have Had Experience." Such changes in repetitions and weight increases will work the muscles in many different ways on alternate days, making them work harder with less repetitions than when a regular routine is followed.

After exercising for about five or six months on Course 1 and 2, include our Courses 3 and 4, alternating with the first two courses.

[See link for Courses 3 and 4 above.]

Lowering the Barbell While Exercising

 When exercising always lower the barbell of dumbbells as slowly as when raising them, because the lowering movement also develops the muscles. Some exercises require a fast upward movement, such as the one arm swing exercise, so lower the dumbbell in the same manner. Do not perform the exercises in a jerky manner.

For Those Who Have Had Experience

Whatever your ambitions are for the future concerning muscular development, lifting ability and strength, our advice is to include the weightlifting courses in your exercise program. These courses include some very important exercises and the whole program could be varied and made more interesting by doing exercise Course No. 1 at one exercise period and following with weightlifting Course No. 3 next period; then exercise Course No. 2, followed by weightlifting Course No. 4.

Whether or not one is interested in weightlifting, Courses 3 and 4 can be used as exercises. Great muscular development can be obtained following only the two barbell exercising courses and four dumbbell courses. The "GOOD" Dumbbell Courses contain the most wonderful arrangement of bodybuilding exercises to be obtained. [Speaking of which I'm happy to say I obtained a copy of Dumbbell Courses 3 and 4 with the wall charts last night.] 

For those who have had experience with other barbell courses and have followed a schedule for some time(such as mentioned previously for beginners to use); or have acquired a good development, proceed as follows: Perform the exercises the number of times stated in the course for YOU, using a weight until the maximum number of repetitions stated is reached, then, increase the weight.

For example, use this procedure on Monday. On Wednesday use the following procedure: Start with the same weight or slightly more than used when performing the exercise 5 or 10 repetitions. Now perform 5 repetitions, then put down the weight and increase sufficiently that only 3 to 5 repetitions can be performed.

For example, if a man can press 120 lbs 10 times in succession he should take about 130 lbs and press the weight 5 times, then put down the weight and increase the poundage sufficiently that he can do only 3, 4, or 5 repetitions. Never do less than 3 repetitions; when able to do 5 repetitions, increase the weight slightly.

On Friday use the following procedure: For the exercises that call for 5 to 10 repetitions in your course before increasing, do only from 4 to 6 repetitions. Those from 6 to 12 repetitions, do only 5 to 8 before increasing the weight. The procedure is different because less repetitions are done and slightly heavier weight is used than when the 5 to 10 method is used. In the 4 to 6 repetition schedule use at least 5 lbs more, working up to 6 repetitions before increasing the weight to start at 4 again.

Notice the three different schedules of repetitions and increases.

1) First Exercise Period: 5 to 10 repetitions before increasing the weight and starting over at 5 repetitions.

2) Second Exercise Period: 5 repetitions, then increase the weight and do 3 to 5 more repetitions.

3) Third Exercise Period: 4 to 6 or 5 to 8 repetitions before increasing the weight and starting over at 4 or 5 repetitions. Use a slightly heavier weight than in the first exercise period.

Different weights and repetitions are used in the same exercises during these procedures, working the muscles from all angles in the different courses. It may seem rather difficult to understand these different procedures at first but after some time a thorough knowledge will be acquired.

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Good Barbell Course No. 1

Exercise 1. One Arm Swing With Dumbbell

Place the dumbbell on the floor between the feet and to the rear. Now bend over, keeping the back quite flat, bending the knees and placing one hand on the thigh above the knee. With the other hand, grasp. You are now in the position shown in Figure 1, Course 1. Start the exercise by swinging the dumbbell forward and up, straightening the legs and back simultaneously and also assist by straightening the arm on the thigh at the commencement of the exercise. When the dumbbell reaches the position at arm's length overhead the other arm is free and away from the thigh. The arm that grips the dumbbell is kept straight throughout the entire exercise. From the overhead position lower the dumbbell to the position shown in Figure 1, and repeat the exercise. Inhale when swinging the dumbbell overhead and exhale when lowering to starting position.

When performing this exercise and the dumbbell reaches a position overhead but slightly forward, the legs have almost straightened, then perform a slight dip by bending the legs slightly more. This will place the dumbbell in a position at arm's length overhead. Straighten the legs and the exercise is completed. Perform the exercise with either arm. This is one of the best all-around body-building exercises and is a wonderful warming up exercise. Always include this exercise in your program if possible. Perform from 6 to 12 repetitions. When maximum number of repetitions has been reached, increase by 5 lbs and start over again. 

Exercise 2. Regular Two Arm Curl

Place the barbell on the floor in front of the body over the instep and the feet placed about eight inches apart. Now bend over and grasp the bar with the knuckles toward the body and hands slightly more than shoulder width apart. Stand erect, bringing the barbell in front of the thighs with arms hanging at the sides. From this position commence the exercise by keeping the body erect and the elbows at sides and stationary. Start the curling motion by bringing the hands forward, bending the wrists upward until the barbell reaches a position as shown in Figure 2, Course 1. Lower the barbell to position in front of thighs and straighten the arms. From this position repeat the exercise. Always remember to keep the upper arms stationary at the sides. Inhale when curling the barbell to the chest and exhale when lowering. This exercise should not be performed too fast or too slow. This is a great biceps developer and also develops the muscles of the forearms, wrists and hands. Perform the exercise from 6 to 12 repetitions. When maximum number of repetitions has been reaches, increase 10 pounds and start over again.

Exercise 3. Two Arm Military Press

Place the barbell in front of the body same as in exercise two. Now bend over and grasp the bar with the knuckles away from the body and the hands placed slightly more than shoulder width apart. Now pull the barbell to the chest by straightening the legs and back and bending the arms. Hold the barbell as shown in Figure 3, Course 1. Having placed the feet about 12 inches apart, keep the body erect, looking forward, start pressing the barbell until it reaches a position at arms' length overhead. From the overhead position lower the barbell to the chest and repeat the exercise. Inhale when pushing the barbell overhead and exhale when lowering to chest. Do not perform this exercise too slowly. This exercise develops the triceps and the muscles of the shoulders and back. Perform the exercise from 5 to 10 repetitions. When maximum number of repetitions has been reached, increase 10 pounds and start over again.


Exercise 4. Rowing Exercise

Place barbell on the floor in front of the body, now bend over, keeping the legs straight. Grasp the barbell with the hands shoulder width apart, knuckles away from the body. Now raise the barbell from the floor, keeping it hanging at arms' length. Keeping the upper body stationary as shown in Figure 4, Course 1, pull the barbell to the chest above the nipples as shown in Figure 4, Course 1. Lower the barbell to the starting position, several inches off the floor and repeat the exercise. Throughout the entire exercise never bring the barbell to a position below the chest line. Inhale when pulling the barbell to the chest and exhale when lowering. This exercise develops the muscles of the broad of the back and to get the best results must be performed as explained. If it is impossible to pull the bell up until it touches the chest, pull it up as high as possible. Perform the exercise from 8 to 14 repetitions. When maximum number of repetitions has been reached increase the weight 10 pounds and start over again.


Exercise 5. Shoulder Bridge Exercise

From the position shown in Figure 5, Course 1, begin the exercise by pushing the bell to arms' length and at the same time raise the buttocks off the floor as far as possible. (This movement of raising the buttocks makes it possible to push heavier weights to arms' length.) Lower the body and barbell to the position shown and repeat the exercise. Inhale when pushing the bell to arms' length and exhale when lowering it. To get the weight in a position to begin the exercise, it is possible to pull the barbell over the head with bent arms of have blocks as shown for barbell. If high plates are used it is possible to roll the weight to the midsection and from there bring barbell to position as shown. This exercise develops the triceps, deltoids, back and leg muscles. Perform the exercise from 6 to 12 repetitions. When maximum number of repetitions has been reached, increase 10 pounds and start over again.


Exercise 6. Straddle Exercise

Start the exercise from the position shown in Figure 6, Course 1. Raise the body to a standing position by completely straightening the legs, lower the body to the position shown and repeat the exercise. To perform the exercise correctly keep the back flat as possible and perform the exercise correctly by using as much of the strength of the legs as possible. This is very important because a rounded position of the back will place too much pressure on the midsection and also make the exercise easier and less beneficial. Reverse the position of the hands when half of the repetitions are completed. Inhale when coming to the erect position, exhale when erect, inhale when lowering and exhale when lowered. This exercise is a great developer of the muscles just above the knees, the entire thighs and buttocks. To make this exercise somewhat easier, perform the exercise while standing on the floor instead of the raised position as shown, but less benefit is derived when performing the exercise thus. Perform the exercise from 8 to 16 times. When the maximum number of repetitions has been reached, increase the weight 10 pounds or more and start over again.


Exercise 7. Two Arm Pullover, Half Circle

Begin the exercise as shown in Figure 7, Course 1; keeping the arms perfectly straight, raise the barbell off the floor; bring it upward and forward in a half circle until the bar rests on the thighs. From this position return to the starting position shown and repeat the exercise. Throughout the entire exercise the arms must be kept perfectly straight and the buttocks must not be raised off the floor. Inhale when starting the exercise and exhale when lowering the bell to the starting position. This exercise can also be performed by stopping when a quarter circle is completed, placing the bell perpendicular to the body, then lowering it to position shown. This exercise deepens the rib box and also develops the muscles of the chest, midsection and groin. Perform the exercise from 10 to 20 times. When the maximum number of repetitions has been reached, increase 2.5 or 5 pounds and start over again.


Exercise 8. Leg and Back Exercise

With a barbell over the instep and the feet placed about 20 inches apart begin the exercise from the erect position. Lower the body by bending the leg sand grasp the bar as shown in Figure 8, Course 1, with the arms inside the knees. From this position stand erect by using the strength of the legs and also the back. When coming to the erect position be sure to keep the back quite flat. After the erect position has been reached, throw back the shoulders and raise the chest. Lower the barbell again to the position shown and perform the movement without any weight. Lower the body again, grasping the barbell, then stand erect. Repeat by alternating these movements with and without the barbell. Inhale when coming to erect position, exhale while standing erect, inhale when lowering and exhale while lowered.

This exercise can be made more difficult by standing on blocks almost level with the bar, and placing the heels together. Perform the movements of this variation same as the above exercise except that the arms are on the outside of the knees when in the lowered position. This variation is far more difficult than the above exercise and the weight of the barbell should be reduced to almost half. After exercising for some time, and if so desired, perform half of the repetitions of either variation of the exercise, or perform one variation during one exercise period and then the other during the next. Be sure not to round the back and abdominal muscles. The strain of the exercise is to to placed on the powerful leg muscles, which are so essential in feats of strength where weights are lifted off the floor. This exercise develops the legs, buttocks, small of the back and trapezius muscles which extend from the shoulders to the base of the neck. Perform these exercises from 8 to 14 times. When maximum number of repetitions has been reached, increase the weight 10 to 20 pounds and start over again.


Exercise 9. Calf Exercise

Stand in the position shown in Figure 9, Course 1. Now raise up the toes as high as possible and hold position for a second, if possible. Lower to the floor and when so doing change the position of the heels by turning them out. Raise to the former position and lower with the heels together. Repeat the exercise by alternating the movements. The balance of the body may be lost during this exercise but after some practice one becomes accustomed to balancing correctly. Inhale when raising the body and exhale when lowering. This exercise develops the muscles of the legs below the knee, especially the calf muscles. Perform the exercise from 20 to 40 times. When the maximum number of repetitions has been reached, increase 5 or 10 pounds and start over again.


Exercise 10. Deep Knee Bend of Flat Feet

Place the barbell on the shoulders behind the neck, now lower the body into the position shown in Figure 10, Course 1. From this position raise to the erect position by using the strength of the legs only. When standing erect, throw the shoulders back and the chest out, then lower again and repeat the exercise. Always inhale when coming to the erect position, exhale when standing erect, inhale when lowering and exhale when lowered. This exercise is a great developer of the muscles just above the knees and develops the muscles of the entire thigh, the buttocks and the small of the back. The rib box and great lung capacity is developed when performing this exercise. Always remember to keep the back quite flat when performing this exercise. A rounded back will make the exercise less beneficial. Perform the exercise from 8 to 14 times. When the maximum number of repetitions has been reached, increase 10 or more pounds and start over again. This exercise can be performed in a different manner by lowering the body into a half deep knee bend and from that position standing erect. This is more of a developer of the upper thighs. It is possible to use more weight in this exercise than when the full squat is used. The two exercises can be performed during one exercise period by doing half the repetitions with the full squat and rest with the half squat, or perform them on alternate exercise periods. When heavy weights are used in either of these exercises it will be necessary to have two trestles or stands made to assist in placing the barbell on the shoulders.


Exercise 11. One Arm Push With Dumbbell

Stand in the position as shown in Figure 11, Course 1. Now push the dumbbell overhead and at the same time bend over slightly to the opposite side. Lower the dumbbell to the position shown and repeat the exercise. Inhale when pushing the dumbbell overhead and exhale when lowering. When starting the exercise, be sure to have the feet in the position shown with the elbow against the side of the body. This is a wonderful exercise for triceps, shoulders and the muscles of the back. Perform the exercise with either hand. Perform the exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight 5 pounds and start over again .


Exercise 12. Shoulder Shrug With Dumbbells

With a dumbbell in either hand, stand erect, dumbbells hanging at arms' length at the sides, knuckles away from the body. Raise the right shoulder as high as possible as shown in Figure 12, Course 1. While lowering the right shoulder raise the left, and repeat, alternating. This exercise can be changed by raising both shoulders at one time or it can be performed by doing circular movements with the shoulders, by moving them forward, backward and upwards. When dumbbells are raised with both shoulders at one time, exhale when raising the dumbbells and inhale when lowering. When the movement of raising one shoulder at a time is used, perform the breathing as best possible. This exercise develops the trapezius muscles. This exercise also improves the appearance of the neck which is of great importance. The muscles developed by these exercises are very essential in performing overhead lifting movements. Perform the exercise from 14 to 24 times. When the maximum number of repetitions has been reached, increase the weight 5 pounds on either dumbbell and start over again.


Exercise 13. Back Hand Curl With Dumbbell

Grasp a dumbbell in the right hand, bending over slightly, place the left hand on the knee, chair or some other object of the same height with the dumbbell hanging at arm's length. Begin the exercise by keeping the palms down and bending the elbow and wrist; keeping the upper arm stationary, bring the dumbbell to the position shown in Figure 13, Course 1; lower to the former position with the arms hanging down and entirely straight, and repeat. Perform the exercise with either arm. Inhale when raising the dumbbell and exhale when lowering it. This exercise when performed correctly is a great forearm, wrist and grip developer.

This exercise can be changed by standing erect with a dumbbell in either hand, hanging at arms' length at the sides. From this position both dumbbell can be curled until they are at shoulder height in front of the body. Remember to keep the palms of the hands down, bending the wrist until the forearm forms the shape of a "gooseneck" as shown. Keep the upper arm stationary at the sides throughout the entire exercise. Perform these exercises from 6 to 12 times. When the maximum number of repetitions has been reached, increase the weight 5 pounds on either dumbbell and start over again.


Exercise 14. Two Arm Dumbbell Exercise for Mid-Section

Make a careful study of Figure 14, Course 1, before beginning the exercise. The dumbbell in the right hand is on the floor and the dumbbell in the left hand is overhead. The right leg is slightly bent at the knee and the left leg is perfectly straight. Notice the position of the feet. Keeping the arms in a straight line as shown, bring the dumbbell in the left hand to the floor by swinging it in a half circle away from the sides, at the same time swing the dumbbell in the right hand overhead. The position now is just opposite to the one shown in Figure 14, Course 1. Repeat the exercise. Always inhale when in the position shown. This exercise develops the muscles at the front and sides of the body, small of the back and along the spine. Perform the exercise from 8 to 14 times. When the maximum number of repetitions has been reached, increase the weight of either dumbbell 2.5 or 5 pounds and start over again.

       

      

Good Barbell Course No. 2

Exercise 1. Two Hand Deadlift Exercise Holding Barbell Behind the Legs

Placing the barbell behind the legs and the feet about 12 inches apart, sit in the deep knee bend position and grasp the bar with the hands as shown in Figure 1, Course 2. Start the upward movement and continue until erect. Lower the bar to the starting position and repeat the exercise. When coming to the erect position, be sure to keep the back as flat as possible, using the leg  muscles to perform the exercise. When the erect position has been reached, throw the chest forward and the shoulders back. This is a great warming up exercise, and develops the muscles of the legs, buttocks, small of the back and the abdominal muscles. Perform this exercise from 6 to 12 repetitions. When the maximum number of repetitions has been reached, increase the weight 10 pounds and start over again.


2. Two Arm Press From Behind the Neck

Grasp the barbell with both hands, considerable more than shoulder width apart; now bring the weight to the chest and press the barbell to arm's length overhead. Press it as high as possible and then lower to the position shown and repeat. Inhale when pressing the bar overhead and exhale when lowering. This exercise develops the muscles of the back, shoulders and the triceps. Perform the exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight 10 pounds and start over again.


3. Deep Knee Bend With Heels Together

Placing the barbell in front of the body over the instep, bend over and grasp it with a grip more than shoulder width apart. Now straighten the legs and pull with the back and arms and bring the weight to the chest. From this position press or jerk the barbell overhead and lower it behind the neck, as in Figure 2, Course 2. Standing erect, place the heels together, toes pointing out, then lower the body into the position shown in Figure 3, Course 2. As the body is lowered, raise on the toes as shown. Come to the erect position while balancing on the toes as high as possible. Hold the position for a moment and then lower the heels to the floor before lowering the body to the position shown. Repeat the movement. When raising and lowering the body in this exercise, always remember to have the knees pointing outward to assist in balancing the body. The exercise should always be performed in this manner. Inhale when coming to the erect position, exhale when erect, inhale when lowering and exhale when lowered. The breathing can also be done in any manner best suited to the individual, but always remember to inhale, not exhale, when coming to the erect position. This exercise is a wonderful developer of the legs below the knees, and also directly above the knees. The upper thighs and buttocks are also developed. Perform the exercise from 8 to 10 times. When the maximum number of repetitions has been reached, increase the weight 10 pounds and start over again.


4. Abdominal Sit-Up Exercise and Leg Raise

Lie on the floor with the handle of a light barbell touching the crown of the head. After the feet are placed securely under a bar or some other object, roll the barbell forward until it rests behind the neck. Begin the exercise by raising to the sitting position as shown in Figure 4, Course 2. Be sure to lower the body forward and as far toward the feet as possible. Return to the lying position and repeat the exercise. Remember not to bend the knees at any time during the exercise. This exercise must not be performed too fast or too slow. Inhale when coming to the erect position, exhale when in the sitting position, inhale when lowering and exhale when in the lying position. This exercise is a great developer of the midsection, the small of the back and the muscles of the front of the thigh. Perform the exercise from 6 to 12 repetitions. When the maximum number of repetitions has been reached, increase the weight 2.5 or 5 pounds and start over again. The following exercise can also be performed after the sit-up, or alternate, perform the sit-up then the leg raise.

Having attached some light weight to the feet with a strap, rope, or some other method, lie down flat on the floor and place the hands, with the knuckles up, under the buttocks. Begin the exercise by raising the legs to a position overhead and toward the head. Lower the legs to the floor and repeat. Be sure to keep the legs straight throughout the entire exercise. Inhale when raising the legs overhead and exhale when lowering. If the upper body has a tendency of raising off the floor, place a weight on the chest. This exercise develops the lower abdominal regions and the muscles of the buttocks and hips. These exercises are especially good to reduce excessive body-weight around the midsection. Perform this exercise for the same number of repetitions as specified for the sit-up exercise and never increase the weight more than 2.5 pounds for either leg at one time. If necessary, start these exercises without using any weight for several weeks.


5. Straight-Legged Dead Lift Exercise

Place the barbell in front of the body as shown in Figure 5, Course 2. From this position stand erect by using mostly the muscles of the small of the back. Lower to the position shown and repeat the exercise. Always remember to keep the legs perfectly straight throughout the entire exercise. Perform the exercise with a steady pull. Inhale when coming to the erect position and exhale when lowering. When the erect position is reached throw the chest forward and the shoulders back.

Some individuals will find it impossible to lower the bell to the floor while keeping the legs straight; in such cases it is advisable to grasp the bell an stand erect by bending the knees. After the erect position is reached keep the legs straight and lower the bell as far as possible toward the floor and as the exercise is repeated it will be possible to lower the bell a little more after each repetition. After a period of time it will be possible to lower the bell to the floor while performing the exercise. Perform this exercise with a weight that does not place any undue strain on the small of the back and midsection. This exercise develops the parts of the body just mentioned and also the muscles along the back of the legs and spine. Perform the exercise from 8 to 14 times. When the maximum number of repetitions has been reached, increase the weight 10 pounds and start over again.


6. Leg Press

Wearing ordinary walking shoes to protect the arches of the feet, place the barbell on the feet, hands at the sides as shown in Figure 6, Course 2. Straighten the legs, get set, then lower the legs to the starting position, rounding the back toward the upper body as far as possible without losing the balance. Repeat by straightening the legs. Inhale when pushing to straighten the legs and exhale when lowering. After performing this exercise for some time a more perfect balance of the barbell is attained making it impossible to pull over the head and to arms' length sufficient weight to use in this exercise. Other methods of placing the barbell on the feet can be employed by either placing the barbell on blocks as shown in Figure 6, Course 2, or by having someone place the barbell on the feet. Another method is to have several sturdy chairs or other objects to place the barbell on, then like down and place the feet under the bar. This is a great all-around exercise for the legs. Some strength athletes can perform this exercise with five or six hundred pounds several times in succession. Harry Good has succeeded in doing with one leg three complete repetitions with 380 pounds and eight repetitions with 340 pounds. Perform the exercise from 8 to 14 repetitions. When maximum number of repetitions has been reached, increase the weight 10 or more pounds and start over again.


7. Wrestler's Bridge Exercise

Lie flat on the back with barbell on the floor, the handle touching the crown of the head. Now pull the barbell over the head and to the chest pushing it to arms' length. Then bend the knees bringing the feet as far as possible toward the buttocks and at the same time raise the buttocks off the floor, placing the feet a comfortable distance apart. Begin the exercise by raising the shoulders off the floor, using the neck strength only, until the position shown in Figure 7, Course 2, is reached. Lower the shoulders to the floor and repeat. Be sure to perform the entire exercise with a steady movement of the neck. Never perform it in a jerky manner. Inhale when raising the body and exhale when lowering. This exercise develops the muscles of the neck and upper back. The appearance of the neck will be greatly improved by performing this exercise persistently. Perform the exercise from 6 to 12 repetitions. When the maximum number of repetitions has been reached, increase the weight 5 or 10 pounds and start over again.


8. Lying Press

Lie down with some object or block about 6 inches in height placed under the upper back; the handle of the barbell touching the crown of the head. How grasp the barbell and pull it over to the lower part of the neck with the barbell in the position shown in Figure 8, Course 2. Begin the exercise by pushing the bar to arms' length. Lower to the position shown and repeat. Inhale when pushing the barbell to arms' length and exhale when lowering. This exercise develops the triceps, upper back, shoulder and chest muscles. Perform the exercise from 6 to 12 repetitions. When the maximum number of repetitions has been reached, increase the weight 10 pounds and start over again. The exercise can also be performed by lying on the floor, but it will be impossible to lower the barbell to the position shown and a complete movement of the exercise will not be possible nor full benefit derived. It will be less difficult to get the barbell on the chest using this method.


9. Leg Exercise, Stepping on Box

Having placed a barbell on the shoulders, stand in front of a strong box. Now place the foot well in the center of the box and lean slightly forward with the upper body, start the upward movement until the body is erect on the box, as shown in Figure 9, Course 2. Lower the body keeping the foot on the box, and repeat. When beginning the upward movement, do so by only using the strength of the leg that is being exercised. Inhale when performing the upward movement and exhale when lowering. In this exercise do not use a box that is less than 12 inches in height. To advance the exercise after becoming more accustomed to the balancing and the legs have become stronger, increase the weight or step up on a slightly higher object. When the object reaches a position exceptionally high, it may be necessary to assist to some extent with the opposite leg when starting the upward movement. Perform this exercise with either leg. Real strength is developed in the leg muscles by performing this exercise. Perform the exercise from 5 to 10 repetitions. When maximum number of repetitions has been reached, increase the weight 5 or 10 pounds and start over again.


10. Pectoral and Chest Exercise With Dumbbells

Lie down flat on the floor, arms outstretched to the sides and a dumbbell in either hand, knuckles down, as shown in Figure 10, Course 2. Keeping the arms straight, raise the dumbbells to arm's length perpendicular to the body. Lower the dumbbells to the floor at a slightly different angle, and from that position raise again. Lower and repeat the exercise by changing to another angle. Perform this exercise from all angles, from the hips to the overhead position. Inhale when raising the dumbbells and exhale when lowering. This exercise develops the pectorals, chest, shoulder and upper back muscles. A more advanced position for the exercise is to lie with the back on a slightly raised object. Perform the exercise from 10 to 18 repetitions. When the maximum number of repetitions has been reached, increase the weight of either dumbbell 2.5 pounds and start over again.


11. Complete Deltoid Exercise With Dumbbells

Stand erect, feet together, a dumbbell in either hand, hands hanging at arm's length at sides with knuckles away from the body. Raise the dumbbells in a circular movement until the position shown in Figure 11, Course 2, is reached. Lower the dumbbells to the sides and repeat. Throughout the entire exercise the arms must be kept straight and when starting the exercise from the sides, bend the upper body back to some extent and at the same time throw forward the chest and mid-section. Inhale when raising the dumbbells overhead, exhale when overhead, inhale when lowering and exhale when lowered. This exercise not only develops the deltoids but also the muscles in the small of the back, abdominal region and pectorals. Perform the exercise from 6 to 12 times. When the maximum number of repetitions has been reached, increase the weight of either dumbbell 2.5 pounds and start over again.


12. Zottman Exercise With Dumbbells

With a dumbbell in either hand, stand erect, keeping the dumbbells hanging at arm's length at the sides and slightly forward with the palms to the front. From this position curl the dumbbell in the right hand along the body upwards, and toward the chest, to the shoulder where the hand is turned completely around or at least as far as possible while holding the forearm and upper arm stationary. Now bend the wrist making the forearm into a "gooseneck," then lower the dumbbell out and y from the side as shown in Figure 12, Course 2, (right hand). When starting to lower the dumbbell in the right hand, curl the dumbbell in the left hand toward the shoulder as shown in Figure 12. Course 2, (left hand). Do the movement at the shoulder, the same as done by the right hand. At the time the dumbbell in the left hand reaches the shoulder, the dumbbell in the right hand has been lowered to the side of the leg, from which position the exercise is repeated. Throughout the entire exercise the upper arms are kept stationary at the sides and the forearms and wrists will do the turning and twisting movements. Inhale and exhale the best way possible. This exercise is a great developer of the forearms, wrists, hand and the biceps. Perform the exercise from 6 to 12 times. When the maximum number of repetitions has been reached, increase the weight of either dumbbell 2.5 pounds and start over again.


13. Rowing Exercise With Dumbbells

Place two dumbbells on the floor in front of the body, spacing the feet about 24 inches apart, bend forward, keeping the legs straight, and grasp a dumbbell in either hand, knuckles toward the front. Raise the dumbbells off the floor, then pull one dumbbell up to the side of the neck as shown in Figure 13, Course 2. Lower it and at the same time pull the dumbbell in the opposite hand towards the neck, pull them as high as possible, keeping the back flat as shown in Figure 13, Course 2, at all times. Notice the position of the elbows. Inhale when pulling one dumbbell toward the neck and exhale when pulling the other. The exercise can be changed by pulling both dumbbell toward the neck at one time instead of alternating. These exercises develop the large muscles of the broad of the back and also the neck muscles. Perform the exercise from 6 to 12 repetitions. When the maximum number of repetitions has been reached, increase the weight of either dumbbell 5 pounds and start over again.


14. Bent Press Exercise With Dumbbells

Pull a dumbbell to the shoulder with the right hand and allow one end of the dumbbell to touch the shoulder. Bending to the left with the right upper arm resting against the upper back muscles, hold the dumbbell with the forearm straight up and down. While in this position the right leg is kept straight, toes pointing forward, and the left knee is bent slightly. Place the palm of the left hand on the thigh just above the knee as shown in Figure 14, Course 2. Notice the position of the feet. Push the dumbbell overhead by bending toward the left and when bent half way over, bend the body more toward the front and down. At this stage of the exercise the left leg has been bent to a great extent and the left arm is also bent by sliding it down along the thigh until the upper arm rests against the thigh helping to support the upper body, slide down as mentioned above. While the body is bent in this position, the dumbbell in the right hand is moved into a position almost at arm's length overhead; the movement is completed by bending the right leg and straightening the arm. After the dumbbell is pushed to arm's length, come to the erect position by lowering the dumbbell gradually to the side. Repeat the exercise. Inhale when pushing the dumbbell overhead, exhale when overhead, inhale when lowering and exhale when lowered. Perform the exercise with either hand. This exercise is a great developer of the triceps, the muscles of the sides and the entire back. Perform this exercise from 5 to 8 times. When the maximum number of repetitions has been reached, increase the weight 10 pounds and start over again. This exercise can also be performed with a barbell.

END.

Peak Contraction - Anthony Ditillo (1979)

The peak contraction principle has been used by many bodybuilders for quite a long time. I believe I saw mention of it as far back as twelve years ago in a very popular weight training magazine. This article showed how it was possible, using the peak contraction principle, to add greatly to the definition and muscle shape of the muscles involved. Usually articles appeared showing how it was possible to cut up that massive bulk by using the peak contraction principle and a high protein diet.

By peak contraction it is meant that continuous tension is put upon the muscle being exercised, with the utmost muscular exertion being placed in such a position that the contraction is greatly intensified, to such a degree that the muscle under strain actually peaks, or balls up to a certain extent. This cramping of the muscle at a particular point in the performance of an exercise is what we term peak contraction. And brother, does it work!

Any bodybuilder who is interested in shaping up his massive but smooth physique for an upcoming contest would really benefit from a few months of peak contraction work. Such training would literally cut his muscles to ribbons, as the saying goes. It would also greatly add to his muscle size. At least as far as appearances go, that is.

Of course, in the case of the contestant who is training down for a future event, the addition of muscle size, at this point, is second in importance to the acquiring of a shapely, well muscled, defined physique. The reason that peak contraction work does not usually add greatly to increasing muscle size is that the trainee usually uses light weights, high repetitions, coupled with high set, to literally burn off the outer layer of fat which, in itself, is detrimental in the acquisition of a well defined physique.

So it seems that the peak contraction principle, however effective it may be, can only be used by bodybuilders who need greater muscularity, and who already have developed a basic foundation from which to cut up. This means that the average trainee who is basically underweight cannot utilize this system and expect any real substantial gains.

Up until now, anyone who believed the statements which I have just related to you in the above paragraph, quite naturally would have believed them to be true and would have avoided the peak contraction principle until after he had added greatly to his body mass and power. But today he would be very, very far from the truth.

I am happy to report that some experiments I have conducted with myself a few of the other fellows whom I train, indicate conclusively that the peak contraction method of training can, under the proper circumstances, greatly add to the muscle mass and the power of the trainee.

Of course, we are not talking about the rank beginner in this situation. The men who conducted this experiment with me were all full fledged weight men of at least three years training experience. All were in good basic health. All were eating the types of diets as outlined in back issues of this magazine. These are the weight gaining diets. They are very result producing in themselves. Couple them with the proper training principles and they become fabulous.

The men trained three times per week. They performed full body routines; no super-setting or tri-setting was allowed. This was to be an honest experiment; we wanted to see how much solid, useful muscle tissue could be gained. We were not interested in seeing how large we could pump our muscles with inflated tissue. Only basic movements would be allowed. Each workout lasted about 1.5 hours. Rest periods between sets were kept at a maximum of two minutes.

Our three 'guinea pigs' performed one movement per bodypart and performed 5 sets of between 3-5 repetitions. This was the main part of my research along this line. I wanted to see just what one could expect if heavy weights were used in the peak contraction movements instead of the usual light ones. I thought that perhaps this was the reason why men who had previously used this system could not gain additional muscle size with the principle involved. I believe my experiment proves me right.

At the beginning of this experiment it was hard to find fellows who were willing to take the chance on experimenting on a principle which had never been used before in the way it was to be used now. However, after much prodding and pleading I did manage to find these three. And after a few days preliminary instruction we were on our way -- finally ready to begin!

The men were told to fortify their usually good diets with additional protein by means of a small box of Knox gelatin before retiring at night. This meant an extra 50 grams of protein for muscle building. They also increased their intake of vitamins and minerals. This made them fertile soil for this system to begin its work upon them.

Each workout would begin with the hack squat.

After an initial set of 10 fairly easy repetitions, the weight was increased to an amount that would allow only 4 reps. These repetitions were performed slowly, with concentration on cramping the legs on the finished portion of the movement. When 5 sets of 5 could be performed, the weight was increased. This movement works the entire leg area quite well.

The next movement was for the chest. For this we selected the decline dumbbell press.

 Once again the initial set of 10 repetitions was performed followed by 5 sets of 4 reps. The weights were increased gradually, again cramping at the finish position of each rep.

For the shoulders we chose the lateral raise on the incline.

This is performed by using one arm at a time. You lie on your side on the incline; from here you perform a one arm lateral raise. The same type of personal performance was used, the cramping, and the same rep scheme.

For the upper back we chose the pulldown behind neck on the lat machine. 

We concentrated on cramping the upper back at the end of the movement when the arms are lowered. The same repetition scheme was used. This one is very effective.

Next, for the lower back we chose the bend over exercise with a barbell.

We warmed up with 10 easy repetitions and then increased the weight to all we could handle for 3 reps. When 5 sets of 3 reps could be performed the weight was increased. We were sure to perform this one quite slowly, as it is easy to strain oneself if not careful.

For the triceps we chose the lying triceps extension on bench. 

We made sure to follow the same set/rep scheme as on the hack squats, and performed the reps very slowly in order to cramp the triceps to the fullest. These work the triceps hard!

Finally, for the biceps we performed the Larry Scott preacher bench curl as shown in the photo up top. This one is really a killer, so be sure to work up the poundage slowly before you go all the way out, using the same rep scheme as on the hack squats.

At the end of this routine the trainees were more than surprised as their bodyweight increased and their muscles grew larger because they were worked most completely in an interesting yet severe manner. And most important of all, when they returned to the normal performance of their regular movements they found out that they were much stronger.

For example, Tom Dudas worked up to 150 pounds in the preacher bench curl. When returning to his regular standing barbell curl he handled 180 quite easily.

I used the decline flye movement using this principle and worked up to 90 pound dumbbells. When I returned to the regular flat bench flying motion I found that I could handle 105's in regular style.

Do you see what I am getting at?

Because the peak contraction principle makes the muscles work very hard, when you return to the regular style on the regular movements you will find that you power has increased greatly. And I don't think that will be too hard for you guys to take. do you?