Some Tough Expander Movements -- David Webster (1950)

 

                                                          From this issue, courtesy of Liam Tweed. 

                              MUSCLE "TICKLING" ROUTINE OF TOUGH EXPANDER MOVEMENTS

Get a stretcher. 

Find a masseur. 

I have just finished a really tough workout on the strands with some of the club members and they all agree that some of the exercises prove excellent movements to produce the "ache" so many bodybuilders desire in their training. 

This month, with this in mind, I am going to explain some really good muscle ticklers. If you like to know you have been working hard, het not feel utterly fatigued, then these are the exerises for you. You may think it is strange to work extremely hard yet not feel exhausted. This phenomenon is easy to explain . . . 

Where "big" movements, i.e., movements where combined muscle groups work at the same time are performed, a most tiring effect is experienced, especially if the thighs or back are functioning strongly. However, many of these strand pulling exercises give us isolated work which gives a burning sensation in the muscles being used. Follow the instructions carefully and you will have added bulk and definition within your grasp. 

Here goes . . . 

Back Press and Trunk Twist.

A very easy one for limbering up, but if you have tight hamstrings you will feel a bit of stretching on the back of your legs. The strands are held across the back in the usual position for back pressing, i.e., elbows well into yhour sides, forearms horizontal. The feet should be a little apart. As you press the strands to straighten your arms turn to push the right hand as near as possible towards the left toe without bending the knees. The head should bend right forwards, endeavoring to touch the left knee. Resume the upright position, bending the arms as you do so, then repeat to the opposite side. 12 reps, 6 each side, should be sufficient to warm up. 

Curl Variation

You are going to like this variation of the Curl. Many call this a cheating curl and I don't particularly like the term because trainers tend to think of leaning back, using heaves, jerks and so on. Actually, what happens is a reduction of the range of movement while the muscle work remains the same as the standard version.

The exercise is done in the usual manner one handle under the instepm the other in the hand. Use a heavier poundage than normal and when you feel another rep is impossible in strict style shorten the movement so the arm is not locked as the strands are lowered. Each successive rep should get shorter until only half movements are being done, from the halfway position to the end of the exercise where the biceps are very strongly contracted Do get that contraction without deviating from the vertical plane by twisting the forearm. It's a terrific pumping up exercise if done correctly. 

Back Press. 

The back press provides great shoulder work as well as taxing the triceps. A better power and muscle builder is hard to find. The variation to start with is the back press in strict style, that is to say, without body movement. The photo above shows the starting position, and the angle of the forearms should be carefully copied.  

Now, this next part is most important. As you start pressing the strands to shoulder level turn the hands and lift the elbows. Push slightly forwards so that the strands never lose contact with the body. When the arms are straight return to the starting position. 

3 sets of 8-10 reps will be sufficient but use as many strands as you can hsandle doing the stated number of reps. Later you will find by bending forwards heavier poundages can be handled and by still more advanced movements really terrific poundages can be done without very much change of muscle work. 

For the Calves 

To give your arms a rest if you are performing these in sequence I suggest a calf exercise. In common with all calf exercises better results are obtained if the toes are raised. Several methods can be adopted for strand attachment but when boiled down they all amount to the same thing . . . a heel raise with toes raised at the start of the exercise. 

One end of the strand should be fixed very low by some means and the other end held in the hand The photograph shows the ends looped under a dumbbell. You can improvise with an easy chair leg (look out, Ma!), hooks or eyes screwed into wall, floor, or block.

Tension can be adjusted by holding the strands high or low so always have the hand in the same place each workout A single heel raise is done making the body travel directly upwards. 

Note the free hand is used to prevent forward leaning. Try to get a good stretch as you lower and when you can raise make sure you go as far as you can. It's that last fraction of an inch that produced the "ache." Do this movement properly, brother, and you will get muscles on your muscles on your muscles on your muscles on your muscles on your muscles on your muscles on your muscles on your muscles on your muscles on your muscles on your muscles on your muscles. 

Triceps Stretch

The triceps stretch when done with the strands is even more severe that when practiced with weights and those who have done this exercise with bar or dumbbell will know just how hard it is. 

It may be practiced standing or seated. I prefer sitting for several reasons. First, it checks the natural inclination to bend back or push the hips forward. Secondly, It also helps prevent lateral movement, and lastly by holding the hand on the seat as shown in the photo you stop the hand from sliding thus reducing the distance the strands are being pulled. 

Keep the non-pulling arm straight at all times and the top part of the other arm should be kept as close to the head as possible. The pulling hand should start from behind the neck and without moving the upper arm the elbow joint should be straightened so that the arm is overhead. 

Sure is hard, isn't it! Just wait, fellow, 'till you do 3 sets of 8 hard reps working each arm alternately. 

That's all space permits so till next time bash on, and don't groan too loudly, will you . . . 

Enjoy Your Lifting!