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Note: Courses 3 and 4 are here:
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.
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.
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.
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.]
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.
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.
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.
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