Courtesy of Jan Dellinger
Thank You, Jan!
Course Number One is done on the first training day of the week.
Course Two, middle day of the week.
Course Two, middle day of the week.
Course Three, last training day of the week.
Do not work in Course Number Four until several months (minimum) have been spent on the first three.
COURSE ONE
1) Two Arm Curl (figs. 3 and 4)
2) Two Arm Overhead Press (figs. 1, 2 and 5)
3) Bentover Row (figs. 6 and 7)
4) Deep Knee Bend, squat on toes differentiated from the flat-footed variety (fig. 8)
5) Lying Lateral Raise (figs. 9 and 10)
6) Stiff Legged Deadlift (fig. 11)
7) Rise on Toes (fig. 12)
8) Situp (fig. 13)
9) Lateral Raise Standing (fig. 14)
10) Side Bend (fig. 15)
11) One Arm Pullover (fig. 16)
12) Wrestler's Bridge (figs. 17 and 18)
13) Shoulder Shrug (fig. 19)
14) Manual Neck Resistance, forward (fig. 20)
15) Reverse Curl (fig. 21)
There is no mention made of multiple sets of any exercise. In some, Lurie says to start at 8 reps, add one rep each week, up to 12 reps, and then add weight (1.25 lbs. for laterals, reverse curls, one arm pullover). The movements which involve larger muscle groups (deep knee bend, stiff legged deadlift and a few others, 10-15 reps. Shrugs 15-20 rep range, and calf raise 15-30 before adding 5 lbs.
COURSE TWO
1) One Arm Hammer Curl (fig. 22)
2) Backward Triceps Raise with Body Bent Forward (figs. 23 and 24)
3) Bentover Lateral Raise (fig. 25)
4) One Leg Half Squat a.k.a. Step Up (fig. 26)
5) Two Arm Supine Press (figs. 27 and 28)
6) Half Snatch from Hang a.k.a. High-High Pull (fig. 29)
7) Rise on Toes (fig. 30)
8) Situp (fig. 31), 10-25 reps, add no more than 5 lbs., back to 10 reps.
9) Barbell Forward Raise, Standing (fig. 32)
10) Toe Touch Side Bend (fig. 33) - harder than it looks!
11) One Arm Pullover (fig. 34) - one arm pullovers in these courses.
12) Manual Neck Resistance, Rear (fig. 35)
13) Shoulder Shrug (fig. 36)
14) Manual Neck Resistance, Front (fig. 37)
15) Reverse Wrist Curl with Straight Arms (fig. 38)
COURSE THREE
1) Two Arm Reverse Curl (fig. 40)
2) Two Arm Press Behind Neck (fig. 41)
3) One Arm Row, note elbow position, pulling away from body, not into it (fig. 42)
4) Squat, Flat Footed, 10-15 reps bodybuilding-style, not Hise-Berry style (fig. 43)
5) Lying Lateral Raise (figs. 44 and 45)
6) One Arm Swing, do not swing weight all the way overhead (figs. 46 and 47)
7) Rise on Toes (fig. 48)
8) Situp (fig. 49)
9) Crucifix (fig. 50)
10) Side Bend (fig. 51)
11) Pull Up to Waist, think "Yates" Row (fig. 52)
12) Neck Bridge, do not use weight until ready for it (figs. 53 and 54)
13) Shoulder Shrug (fig. 55)
14) Manual Neck Resistance, Front (fig 56)
15) Wrist Curl (fig 57)
ADVANCED EXERCISES
1) Special Triceps Press, overhead under-grip triceps press with barbell (figs. 58 and 59)
2) Kickback, a.k.a. Triceps Pushaway (figs. 60-61)
3) Side Press (fig. 62)
4) Roman Column, (no illustration)
5) Floor Press (fig. 63)
6) Bent Arm Lying Lateral (fig. 64)
7) Advanced Stiff Legged Deadlift, on the floor, as opposed to standing on a box (no illustration)
8) One Legged Rise on Toes (fig. 65)
9) Situp on Bench (fig. 66)
10) Forward Raise, Lying (fig. 67)
11) Advanced Deltoid Exercise, no figure or precise description. Makes a general statement to drop to an 8-12 rep range if 10-15 makes you plateau in any of the aforementioned deltoid exercises.
12) Advanced Side Bend, much like the "windmill" which is popular with the kettlebell community (fig. 68)
SPECIALIZED ADVANCED ROUTINES
A four paragraph section in which Lurie LIGHTLY broaches the subjects of multiple sets of individual exercises (makes recommendations as to which ones would be ideal candidates for multiple sets), but notes that doing this will probably force one to go to a split routine of 5-6 days per week. He mentions that advanced men often do this type of training but he really does not go hard to recommend it.
In fact, the opening sentence of the first paragraph in this section says, "After SEVERAL YEARS (my emphasis) of barbell training, advanced exercisers often adopt various specialized routines." Then he briefly goes into the set system and increased training frequency.
Enjoy Your Lifting!
When was this Lurie course published (no dates are given in the booklet)? My best guess is the 1940s, probably late in the '40s. Dan's zenith as a competitive bodybuilder was in that time period, running a very close second to Frank Leight, who won the Mr. America title in 1942. The judges had great difficulty deciding between Frank and Dan. And Dan won the Most Muscular award at the Mr. America as often as four times according to some sources. Per Dan himself, he went from competitor to administrator in 1947 when he founded the IFBB in collaboration with Joe Weider, and that did not last all that long. But my biggest guidepost in dating the age of this course is the fact that Ed Theriault, a tremendous bodybuilder and handbalancer himself, posed for the exercise shots. Ed got considerable exposure in Weider magazines of the late 1940s and perhaps early '50s. Considering that Dan and Joe had a falling out around 1947, it is hard to picture Joe giving Ed much press if he worked with Dan post fallout. Having said that, Ed seemingly disappeared from the Weider mags with some suddenness. Whether that was Ed's idea, or Joe's punitive nature is debatable. But you can bet that if Ed posed for pictures in Dan's course after the falling out, Ed would have been dead to Joe. Either way, pictorially, this course seemingly dates back to the late 1940s or very early '50s.
ReplyDeleteThanks for getting a time period for these courses, Jan! Joe and his Vindictive Business Principle strike again. Ed T. got somewhat stuck in the middle it sounds like, and the fun and games of him doing a handstand photo on the Weider's desk was soon forgotten. https://www.bodybuilding.com/fun/images/2013/ben-weider,-ed-theriault-and-joe-weider-in-montreal.jpg Okay . . . we're looking at a piece of history from the late '40's or very early '50's!
DeleteHere's one I haven't seen still. A 1950 Weider offering . . . https://www.ebay.com/itm/225057041366
DeleteTable of Contents, and I really got a laugh outta some of the headers there! https://i.ebayimg.com/images/g/KJ8AAOSwqMhiwLfc/s-l1600.jpg
DeleteI wonder on whose body Weider super-imposed his head on the cover of "his" Championship course in 1950?
DeleteWould this 1950 course have been written by Charles A. Smith?
I'm wondering if Charlie Smith didn't write just about everything for the Weider outfit! He wrote for a whole slew of other Weider pubs as well. Was the headless body in this case Abe Goldberg's? I believe so.
DeleteCurious if that '50 course is the first weight training full course Weider put out. This guy, forever the salesman . . . "Let My Magazines Help You" . . . quite a topic heading, that one. I'm sorta almost kinda willing to bet bacon to baloney the first three month's layouts would transition into the first three month's of the later Weider System with Scott, Poole and others as models for the charts.
DeleteThem apostrophe's and their misuses are somethin' else when you're tired!
DeleteOwned York's and Weider's versions of those, but not Lurie's. Again, my education is furthered.
ReplyDeleteThe Supine Press in Course 2, Figure 27, ought, obviously, to be done by serious ultra-advanced trainees with both feet also up on that slender pedastal or box; and, performed with thumbless grip, including during the clean from the floor and the lying backwards onto the narrow box or pedastal. I might be recollecting a bit wrong, but, didn't Bob Hoffman claim he would repeat that thumbless clean-then-lying-back-on-his-toilet-cover supine press 50 times while shaving each and every morning?
But, no, I haven't found anything yet searching for Alan Mead's training program.
Joe, this whole toilet bowl deal got me thinking while I was shaving just now. The big names go through the same marital deal we lesser mortals do . . . I got an image of Bob, over time, being scolded by Rosetta, Gracie, Dorcas, and Alda . . . "Bob! How many times do I have to tell you to put the seat down when you exercise!" The throne may be gold but the rules of the kingdom are the same.
DeleteCommenting late (my unfortunate habit), I wonder if Weider took his idea of a different course each training day from this one of Lurie's?
ReplyDeleteHello TT63! Cool question, and wonder which came first here and with that egg too. Nine outta 10 chickens agree . . . no, really. Lemme see if I can get hold of Jan D sometime on this one.
ReplyDeleteTruthTeller....Dan Lurie wrote and stated publicly that he and Joe Weider collaborated in the latter 1940s when Joe left the established Weider Sports Equipment Co. Inc, at 2875 Bates Road in Montreal in search of "greener pastures" here in the United States. BTW, this expansion move left brother Ben to hold down the fort on Bates Road. Allegedly, the Lurie-Weider association was based on a shared interest in bodybuilding and ethnic heritage. According to Dan, he assumed the lead in the working relationship-- in fact, being the idea guy behind the formation of the IFBB, even professing to have written its constitution and by-laws. So, it is not far-fetched at all to believe Lurie, who was already a known commercial bodybuilding commodity, took the lead in formulating the barbell courses depicted above. Eventually, the student (Joe) usurped the mentor (according to Dan) and went into business for himself. So, it seems a safe bet to believe that Joe took a lot of ideas which might have originally been Dan's and implemented them under the Weider banner, including those training courses. Really, the exercises are the exercises. It is just a matter of,first, updating the exercise models, deciding on how much diversity you plug into the individual workouts, print them, advertise them and get the distribution of them rolling.
ReplyDeleteAs always, VERY much appreciated, Jan.
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