Friday, February 15, 2008

The Rader System - Part One

Photo - A customized squat bar on home made stands.

The IronMind Buffalo Bar -

The History of These Methods

It is not customary for the history of a course to be given, but the history of the methods taught herein is so definite, inspiring and easily traced that we believe it will be of great value and interest to the reader. It will likewise give him an idea of what results have been obtained by others and what he, himself, might expect. It will also give him assurance that this is not the hasty brainchild of one man interested only in placing of a few sheets of instructions on the market for the sole purpose enhancing his own finances.

This course, you will find, is the culmination of the combined efforts of the great mass of the body-culturists of the world, in their search for the best methods in the past 30 years.

One of the strongest mortals known to history was Milo of Croton. History tells us that when a youth, Milo desired to become the strongest man in all Greece. Knowing that he could not become strong merely by desiring to be strong, he determined to build up strength and development by making his exercise progressively harder. In order to accomplish this, he chose a young calf and carried this around the stadium on his shoulders every day until the calf had become a full grown bull, and Milo had achieved his ambition and become, not only the strongest man in Greece, but in all the world. Thus was born the progressive weight system of bodybuilding.

Down through the years this method has slowly been refined and perfected until we have our modern, adjustable plate loading weights known as barbells and dumbbells. Used with the most modern and scientific methods, they have become the most effective and desirable means of developing a perfect physique, great strength and superb health.

Weightlifting and barbell exercise has been known and practiced in this country for many years. However, it remained for Alan Calvert to start “Strength” magazine in the early part of this century. In the past 50 years since, barbell exercise has made astounding gains until it is, at present, the most universally practiced method of developing a perfect physique.

As is to be expected, many methods have been developed and practiced with barbells – all of them having merit. However, it was soon evident that there were some types of physiques that absolutely refused to respond to any of the regular courses. Also many exercisers were dissatisfied with the speed with which they were progressing.

It was shortly after the first world war that there came to this country a German weightlifter by the name of Henry Steinborn. He was considered the strongest man in the world at that time and as he trained at Sigmund Klein’s gym, where most of the notable in the game trained frequently at that time, it was observed that he always performed and emphasized the value of the squat – always doing many repetitions with very heavy weights. Klein began using it himself and on his pupils with very pleasing results. Mark Berry, then editor of “Strength” Magazine, sometimes trained at Klein’s gym and soon became a devotee of the squat. Previous to this time he had been quite famous as a lifter but could never bring his weight up over 130 lbs. as he desired. However, with the use of the squat he soon reached 180 lbs. and a fine development. Mr. Berry began publicizing this exercise program through “Strength” magazine and “Strong Man” magazine. Rudy Gambacorta was one of his first successes – making very fast gains in a short time. Shortly after this, J.C. Hise of Homer, Ill., being dissatisfied with his development, weighing about 180 lbs. at 5’8” after years of barbell training, decided to try the methods Berry advocated. The results were so great that no one was willing to believe him, for he had gained 29 lbs. in on month’s time. The bodybuilders of America owe a great deal to the experiments and publicity on the squat as given by Mr. Berry and Mr. Hise. At a still later date Roger Eels of Columbus, Ohio did much to develop the squat or deep knee bend program. He used this method in his bodybuilding studio in Columbus. His studio was famed for giving most rapid gains to the pupils.

It was at the time Berry and Hise started their work with the squat that the author became interested in this program through early writings of Berry. Up to this time, after years of effort, he had utterly failed to gain a pound of bodyweight or an inch of development tho he had tried all the different methods and coursed he could obtain. This new application of barbell exercise and special diet appealed to him and he at once adopted it an began obtaining the first results of his life. Imagine his great joy when he gained 10 lbs. in one month, after years of failure. He subsequently gained over 75 lbs. in the following two years. He acquired great strength and development that enabled him to win the Mid-Western Heavyweight lifting title for 8 years (or until he turned professional in order that he might teach others the amazing and valuable methods he had learned).

During all the years since that time the author of this course has taught men, both by mail and personally, using variations of this method. He has done much experimenting and research. It is largely due to his efforts that this type of barbell exercise has reached its present high state of perfection. It is universally recognized by experts everywhere as the quickest and surest method of attaining great development, strength, and perfect health. It is today the most used program in body culture studios throughout America.

Almost every famous strongman, weightlifter, and perfect man of recent years has used this program at some time during his exercise career in order to make great increases in his development and strength and health. To cite only a few – Terlazzo, one of the world’s greatest lifters, used it to bring his weight up from 132 lbs. to 150 lbs. and become the world’s greatest lightweight lifter. John Davis, for 12 years the world’s strongest man, used it to bring his weight up from 180 lbs. to over 220 lbs. Louis Abele, one of the world’s greatest lifters, is a product of this program. John Grimek once used it to bring his bodyweight up 12 lbs. in one week and the squat has always been an important exercise in his programs. Most of the present day winners of perfect man contests will tell you that the squat program has figured prominently in the development of their superb physiques.

The man who is recognized by all as the strongest man who ever lived, Paul Anderson, stated out as an average boy and did almost nothing else but the squat for the first year or so of his training. While on this program he became famous for his strength and today, in 1956, he is amazing the world with his unbelievable feats of strength and his massive muscular development. He has reached a squat poundage of over 900 lbs. and it is expected that he will eventually reach 1,000 lbs. Most of his great power and development is the result of a program similar to what you will find in this course. Of course, not everyone will want the massive size of Paul, but the happy part about barbell exercise is that you can stop at any stage of development you wish, and where you will be satisfied. You can then maintain this state of development the rest of your life with a minimum of training with the weights.

A few men have used this program in an effort to determine how much weight could be gained, and have gone up to around 300 pounds. Of course, at this bodyweight, they possessed some fatty tissue, as it is not normal for anyone to weigh this much in muscular condition. The condition of these few has led to the belief in some quarters that program will make a fat man of you. However, this idea is fostered by the opponents of this method and has no foundation in fact whatsoever, as can be seen from the marvelous muscular physiques of such men as Grimek, Terlazzo, Eels, Abele, Davis, Baptiste, Steinborn, Terry, Santo Leone, Lurie, Horvath, Donovan, Fritzman, Loprinzi, Fay and a host of others.

We must consider, also, that there are different types of physiques. Some men possess a thick skin and even when trained down fine they appear to have fat on them and there is little they can do about it. You can’t change your body type but you can acquire perfection for your physical type. Both types are very beautiful when fully developed. The other type has a very thin skin through which the very tissue and veins seem to stand out in bold relief. These men can develop a most impressive physique tho they seldom acquire the massive proportions of the smooth type. Both types have their good qualities and we should be satisfied to make the best of whatever type we have. Most people will fall in between these two extremes. You will likewise find that much of your skeletal formation is inherited and cannot be changed no matter how much you try. For instance, some of us fall into the naturally slender type. Others are of the broad, heavy type. Some have a narrow shoulder framework and can never broaden their shoulders to the extent that they will compare with the naturally broad type. There will be many other characteristics that have a similar fixed proportion. You will find, however, if you will study the matter thoroughly, that there are a few famed perfect men in every type. There are perfect men with broad shoulders – others with narrow shoulders – some heavy and some light in general build. Do not be dissatisfied with your type but try to perfect it.

You will, of course, want to know what gains you can expect from this course. This, of course, will be governed by how will you apply yourself to it and to the conditions under which you train and live. Also, your type will have something to do with it. Some men gain rather slowly and find a pound per week a good gain in bodyweight (especially is this satisfactory if you happen to be one of those many men who find it impossible to gain on any other program). Others, at the other end of the extreme, will gain, at times, as much as one pound per day. However, this is unusual. You may find that at times you will make a gain of 4 or 5 pounds in just a few days, then not gain at all for some time. It is quite common for some en to gain in such uneven tempo. Other men will sometimes find they must work out hard for quite a length of time before they will start to gain at all. In extreme cases this period has extended to three months, after which they will commence to gain quite satisfactorily. However, these are not common cases. Generally you can expect to begin gaining within a week or two if you are in good health. Some men who are in hard condition will gain more slowly, especially those who work hard physically. An office worker who is usually soft often gains very rapidly. Your diet and rest will greatly affect your gains also. So try to reason these things out and you will arrive at a reasonable estimate of what you can expect.

Training Advice of Importance

Previous Exercise Experience

It is desirable that the pupil planning to follow this course has had a previous exercise experience with barbell on any good all-round barbell course. This, however, is not absolutely necessary. Anyone can receive equal benefits from this course.

If you are new to barbell exercise, we strongly advise that you start this course with very light weights and then very slowly add weight. Take about one month to train rather easy. This month should be looked upon as a hardening period in preparation for the heavier, more difficult work later on. We would say that after this month of preparatory exercise, gradually increased in intensity, any beginner of sound internal organs should be ready to follow the course as further outlined.

For those who have had considerable previous experience, it is quite right that you should, after the first three exercise periods, proceed with course just as described and in full intensity. It is to be understood that you can not develop great strength, size and gain added weight without a great deal of hard work – there is no easy way. At first you may find it rather hard to contemplate this heavy program with relish, but as you see your body begin to grow in size and strength you will soon find that your exercise periods are the most enjoyable parts of the day.

Arrangement of Your Program

It is very necessary that the pupil read this course carefully. It is advisable that he read it over several times so that he can acquaint himself with all details of this program. The reason that we ask this is that you are to be your own instructor more or less, and your success will largely depend on how well informed you are regarding the program you are following. The pupil must arrange his program and living habits to conform, as nearly as possible, to the instructions given in this course.

The pupil must, by study and experiment, determine the number of exercise periods per week he gains best on – the proper number of repetitions for each exercise – the proper number of hours of sleep per night – the foods that agree with him best. He must learn to know his body. You will have to live with this body all your natural life – know it thoroughly – treat it right and it will serve you well.

Age and Fast Gains

Many people ask if they are too old to make gains with barbells. Thus far we have found no one, of any age, who will not benefit greatly from the regular and intelligent use of barbells. People have used them in moderation up to the age of 80. Of course, any great gains must not be expected in muscular size and strength after the age of 50. However, for those over 50, there is no better method of developing and maintaining fine health than the moderate use of barbells. It is advisable that people over 50 who use weights or who do not use them consult their doctor every six months for a physical checkup. This is one way of correcting any conditions before they get out of hand. Those under 50 should have a physical checkup every year.

Young people up to the age of 30 or even 40 can make very fast gains on the proper program. After 30 you should expect very little change in bone size, however, you can make very good progress in muscular growth up to 40, and from then on to age 50 your progress would not be so fast. The most rapid gains are to be made between the ages of 18 and 30.

Correct Living Habits

It is very important that all your habits be in harmony with the laws of Nature if you are to make the greatest gains in health, strength, and development. At first you ma find it a little hard to make the necessary changes but later on you will realize that it is the only life worth while. Your life will be so much richer, fuller, and more enjoyable.

You will find it difficult to make good gains if you do not obtain the proper amount of sleep, or if you overwork, if you do not obtain sufficient rest, if you do not obtain sufficient amounts of the proper foods, if you have sexual excesses, if you have mental anguish, worry and emotional disturbances. All these things must be properly harmonized. In the following paragraphs we will give you advice concerning these and many more things affecting your progress. Study them carefully.

Mental Habits

It is necessary that you control your mind at all times, as it has a great deal to do with the condition of your health. We find that anger, hatred, jealousy, etc., greatly upset all the functions of the internal organs and sap the energy of the body. Try at all times to control your thoughts and emotions. Keep a calm and serene mind. Try to live in harmony with your fellow men.

You should develop positive habits of thought. Look on the bright side of life, but don’t close your eyes to the fact that everything else is not perfect in the world. DEVELOP YOUR MIND AND BODY TO THE LIMIT. This will give you the courage to face any problem or emergency in life without fear – knowing that you are equal to any task that might confront you. Have faith in yourself. Nothing is impossible to those who will not admit defeat. This is not mere theory – the author has seen it demonstrated many times.

Do not neglect your spiritual development. You will find this one of your greatest comforts and greatest sources of strength.

It may seem strange to some that all the above has any bearing on the development of a perfect physique, but we assure you that you will eventually realize that it has.

Sleep, Rest and Relaxation

Sleep is the real restorer. Without it we could not live long. Man can go without food for from one month to three months, but he would die soon without sleep. Men who work at a heavy barbell program need lots of sleep. This need varies with different people. I have known barbell men who did well on 7 or 8 hours sleep per night. Most athletes require 9 or 10 hours. Only the pupil himself can determine the correct amount in his case. Sleep until you feel rested and refreshed. You cannot make proper gains without sufficient sleep.

You should take every opportunity to rest and relax. Don’t walk when you can ride. Don’t stand when you can sit down. Don’t run when you can walk. This applies to men who are working out with barbells and wish to gain weight. To gain weight you must CONSERVE ALL THE ENERGY POSSIBLE. It is advisable that you take a short nap in mid-day. Many prefer to do this after the mid-day meal. Take advantage of every opportunity to relax. Relaxation is in large part mental. You cannot relax your muscles unless your mind is at ease and relaxed. You must eliminate worry from your life. It helps matters not at all. It is just a parasite on your energy.

Most barbell men find it easy to go to sleep or to relax. You should, however, practice relaxation at every opportunity. You can do this while seated, lying down, or at work. If you are working try to completely relax the muscles not used in your work. Be conservative of your movements. Do not make two movements if one will suffice. When seated do not allow yourself to fidget. Relax all your muscles. When lying down concentrate on relaxing every muscle in the body, even those of the face. Deep breathing often helps in this.


It is always well, when possible, to take a shower after a workout. This should not be cold. It should be of body temperature, or just slightly warmer. Hot baths are bad as they are weakening. Cold baths, when the body is hot and perspiring, are often quite harmful due to the shock to the nervous system. Do not indulge in them. Showers or tub baths at body temperature are best. If you find it impossible to take a bath after a workout, it will not affect your health or development. Baths are for cleanliness and for those who are sick.

Some doctors have advised that too many baths in the winter can result in washing away too much of the natural oils of the skin and causing skin disorders. When taking winter baths one should try to make them showers, if possible, and use as little soap as possible to cleanse the skin. Tub baths are as apt to wash germs onto the skin as to wash them off, and in addition, they have a tendency to wash away too much skin oil. Showers flush away germs and dirt. The skin does not produce as much oil in the winter as in the summer, so that more frequent bathing and more soap can be used in the summer.


Massage is very valuable in the attainment of health, strength, and development. In many cases of specialization, massage of the part specialized upon between the exercises will greatly hasten the development of the muscle. It helps carry away fatigue poisons and also to break down hard and toughened tissue.

Massage should never be harsh and rough. Gentle kneading of the muscle and stroking toward the heart is best. Always massage toward the heart. Massage between exercises also helps prevent much of the soreness often felt from unusually heavy workouts.

Diet For Gaining Weight

In the process of weight gaining and bodybuilding the matter of diet is of paramount importance. Many courses and instructors tell you that you can eat anything you want and gain weight and build a fine physique. This is not true. Many men have failed in their bodybuilding because they did not follow the correct diet.

The correct diet is not complicated, neither is it difficult. The man who is reducing has a difficult diet problem, but not the man who wishes to gain weight, because he is permitted to indulge, in fact, he is encouraged to indulge in the things he probably likes most. In other words, a weight gaining diet is a pleasure to follow, as you will see from a perusal of the following instructions.

The stomach is an organ that is very elastic. It can be distended or will contract, according to the amount of food you are accustomed to putting into it. If you have, for years, been eating rather lightly, your stomach will be contracted or shrunken up to accommodate the amount of food generally eaten. Now, in order to gain weight you must increase the amount of food taken into the stomach and assimilated into the blood. There will be a great need of much more nourishment because you are exercising very strenuously and also because you will be adding bodyweight very fast. Both of these things require a great deal more food. Now, when we tell you to eat a great deal more, you will at first have some difficulty accommodating the extra food, because your stomach will have to gradually adjust its size to accommodate the extra food without discomfort. We want our pupils to understand this.’

Contrary to teaching you may have received before, you will not be able to gain much unless you increase the quantity of food eaten. There are exceptions to this rule, of course, for you may know of someone who is very thin and who, at the same time, eats twice what an ordinary person eats. Still they don’t gain weight. This is because their metabolism and their internal functions are not operating efficiently enough to utilize the food in added bodyweight. Other people may be quite fat, even tho they eat like the proverbial bird. This is another type of malfunction of the internal processes. The training program we are about to give you will speed up the metabolism and strengthen the function of the internal organs so that you will properly utilize the food you eat to gain added muscular bodyweight (not fat).

You should not work out for at least an hour and a half after a meal, and better, wait for two hours. You should not eat for at least a half hour after a workout – better wait longer. Never allow yourself to become constipated, you will find that the diet and exercise program we are giving you will tend to correct this condition. Many fellows have found almost immediate relief, while others have experienced a gradual improvement. Chew your food well always. Take plenty of time to eat. You should have an hour for each meal, and with the proper mastication of your food it should take you about an hour to eat. Try never to eat a large meal while worrying of emotionally upset. Always come to a meal calm, relaxed and with pleasure at the thought of thoroughly enjoying your meal. You will find it advantageous to lie down and relax, either before of after a meal, or both.

Since approximately 75 percent of the body weight is made up of water, it is evident that in order to gain much in body weight and development, one must greatly add to his consumption of fluids. This does not necessarily mean water alone. It can be milk, fruit juices, vegetable juices and many foods that contain large quantities of fluid, as well as soups, etc. However, it is our one desire that the pupil consume great quantities of water and milk. In order to do this you will drink water at every opportunity. Keep your tissues saturated. Drink it between exercises when working out. This practice is very effective in a weight gaining program. Many men take a drink between each exercise.

It is very important that the pupil drink at least two quarts of whole milk per day. THIS IS ONE OF THE MOST IMPORTANT PARTS OF THIS WHOLE COURSE. DO NOT NEGLECT IT. Milk is the finest food in existence. Some pupils find they have some discomfort from drinking milk. However, with a little ingenuity they can find a multitude of ways of taking milk other than in its natural state. It can be made into drinks such as postum, ovaltine, cocomalt, malted milks, ice cream, cheese, cereals and milk, whole wheat bread and milk, and many other mixtures that you may personally prefer. Some pupils drink three or four quarts per day. All the above foods and drinks can be taken with benefit with your other foods.

You may like to add cream and honey to your milk to enrich it still more. However, do not make it so rich that it sickens you.

Thick soups are also of great benefit to the weight gainer. Bodybuilders like to mix up a good soup with lean meat, potatoes, an onion, beans, some butter, and any other vegetables that may be on hand, and then, when the soup is being eaten, cool it down a little by adding some cream or milk.

Here are some foods that you should try to include in your diet also. Cod liver oil, orange juice, tomato juice, wheat germ and soy bean foods. We especially ask that the pupil include at least ONE LARGE GLASS OF ORANGE JUICE EVERY DAY.

Cream, eggs, butter, cheese and nuts are all required foods for weight gaining. Also try to eat an abundance of green vegetables and fruits at all times. Be sure you don’t leave these out. Also eat lots of lean meat – beef is preferred. Potatoes eaten with lots of butter are excellent. Also, if you are now eating white bread, change over to whole wheat bread at once and be sure that it is whole wheat. Much of the so-called whole wheat bread of today is colored white bread with a sprinkling of bran in it. Home made bread is much preferred to any other kind. White bread has almost no food value at all. Fruit pies are permissible, if you care for them.

Of recent years it has been found that most of the body tissue is made from protein. We will not go into the tedious details about proteins and how they build muscle, but we want to emphasize their supreme importance in a bodybuilding program. In years past, bodybuilders have gotten sufficient protein for a good bodybuilding program from blind overeating of a wide variety of foods such as meat, milk and cheese etc. We now know, however, that protein is a MUST in the bodybuilder’s diet and we know what foods supply the most and the best protein and can be sure of obtaining ample of this necessary nourishment. Such foods as lean meat, (especially beef), liver, eggs, soy flour, cheese, milk, are among the best protein foods. Any one or all of them, if used in sufficient quantity, can supply you with ample first class protein. That is why we always recommend that you include some of these foods in your meals. You must realize that if you abstain from these foods or eat in insufficient quantities you will certainly hinder your progress, and you may stop it altogether. Of course, we find certain amounts of protein in other foods, but in smaller quantities, so that you would have to eat a great amount of most of them; to obtain the needed protein for the progress you wish to make. If you were a cow with more than one stomach and time to eat all the time as a cow does, then you could, perhaps obtain enough protein from grass. If you have made any study of livestock feeding whatever, you know that the farmer and feeder are very careful to feed food supplements such as “cake” made of soy or cotton seed and other similar products as well as vitamin and mineral supplements to be sure that their stock has all the needed elements for growth. It is a sad but true fact that more research seems to have been done, and more attention given to the proper feeding of cattle than to the proper feeding of humans. A farmer will be very careful in the feeding of his livestock and will attend college to study such work but will never give a thought to correct the nourishment of his own body. We have huge research laboratories and experimental centers concentrating millions of dollars on development of better feeding methods for animals, but almost nothing for better feeding of humans. It seems we have placed much of the emphasis in the wrong place. The modern cow has the most perfect diet in existence, man has the most imperfect.

Just now there are many fine protein supplements on the market. One of the best of these is Super Protein sold by Body Culture Equipment Co., Alliance, Nebr. It is made from milk and is one of the highest class proteins available. It is available in either powder or tablet form. Other protein supplements are made from soy flour which are also very valuable. This type, however, usually has a high percentage of carbohydrates which ten to add fat as well as muscle, tho this is helpful in extremely thin people. Such things as malt, honey, eggs, sugars, flavorings etc., are added to make this type of protein palatable. In addition to this you mix it with milk. This is the cheapest per pound protein supplement. However, the Super Protein is lower in price in amount of usable protein, and does not have carbohydrates to make you fat. Other protein supplements are made from liver, etc., however they are quite high in price, tho they are very high class proteins.

You may look upon the price of protein supplements as very high, however, it has been found that it is cheaper to obtain proteins from these supplements than from meat, eggs, etc., tho not so much pleasure in the eating.

We do recommend that you take some protein supplement with your meals. Later on in a suggested diet we will show you how you should take the supplement.

We have also found that many bodybuilders will benefit greatly from adding a vitamin-mineral supplement. Many of these are on the market, some are better than others. We prefer a natural vitamin to the synthetic, as we believe they are much more usable in the body. They cost more but are also worth more. Of course, a person is expected to get all the vitamins and minerals he needs from his foods but he does not always utilize these as he should and so we find that many men gain better if they add these in tablet form. Please understand, protein and vitamin-mineral supplements are not absolutely necessary to your progress, but they have been proven very helpful. Both fruits and vegetables should be eaten in large quantities for they contain large amount of vitamins and minerals. You cannot gain without an increase in your caloric intake and these are your fuel foods such as potatoes, bread, sweets, butter, cream, fat from meat, all starchy foods, so do not short yourself on such foods. You will find that thick soups made of meat, potatoes, vegetables, juices, milk and butter etc. can be very helpful in gaining for they supply the necessary proteins, vitamins and minerals and lots of carbohydrates for caloric increase as well as the fluid necessary for weight gaining.

The Six Meal A Day Plan

If it is convenient, it is often found a great help to eat 4 to 6 meals per day, tho this is not necessary.

Many men have found that the addition of a light lunch at about 10 o’clock, another at about 3:30 p.m. and another just before bed time has been the secret of very fast gains. None of their meals would be as large as usual, but much more frequent. This gives the internal organs a better chance to function efficiently compared to the system of overloading them three time a day as is generally done. So whenever circumstances will permit it, we recommend the 5 to 6 meal a day plan for weight gainers. Many doctors use this system for sick people or people with digestive disorders and you should realize that it is a healthful plan.

These between meal lunches should consist of such things as eggs, cheese, fruit, silk, lean meat, as well as a good protein supplement. All the foods mentioned except fruit are foods high in proteins, the one great muscle building food.

Following are two suggested diets for weight gaining. You can, and doubtless will find it desirable to vary these somewhat. However, both these diets have been followed by pupils who had hound it impossible to gain on the standard diet, but with no change in the exercise routines they made remarkable progress by just changing to these diets. You can use these to build your own diet. WE MUST TELL YOU HERE – THESE ARE WEIGHT GAINING DIETS ONLY. THEY ARE TO BE USED DURING YOUR WEIGHT GAINING SPECIALIZATION ONLY. WHEN YOU REACH YOUR DESIRED BODYWEIGHT YOU SHOULD CHANGE BACK TO A NORMAL DIET. You may find it wise to change back to a normal diet for a month anyhow and alternate between these heavy diets and a normal diet, remaining on each for a month at a time. You will learn a great deal about your diet from these changes.

The first diet is a 6 meal a day diet as follows:

Breakfast –

2 eggs 2 slices wheat bread
2 glasses milk Ham or bacon
3 tsp Protein Vitamin Mineral

Mid-Morning –
Meat sandwich 1 glass of milk

Lunch –
1/3 lb. Steak Cottage cheese
1 vegetable 2 glasses milk

Mid-Afternoon –
Cheese Sandwich 1 glass milk

Dinner –
1/3 lb. Steak 2 vegetables
2 slices bread 2 glasses milk
2 tsp. Protein 2 Vitamin Mineral

Evening –
2 eggs 1 glass milk
2 tsp Protein

This is a heavy diet and for those unable to eat in this manner, we suggest cutting out the mid-morning and mid-afternoon lunch. Something like the following will work well:

Breakfast –
Juice 2 eggs
2 glasses milk 2 slices bread
Bacon 2 tsp Protein

Lunch –
2 sandwiches (meat or cheese)
2 glasses milk 2 pieces fruit
2 tsp Protein

Dinner –
½ pound steak 2 vegetables
2 slices bread 2 glasses milk
Dessert 2 tsp Protein

Evening Snack –
2 sandwiches 1 glass of milk

2 glasses milk 4 slices cheese

¼ lb cottage cheese 1 glass milk
2 slices ham

Super Protein has been recommended with the above diets. If you prefer you may substitute some other protein supplement.
You will do well to refrain from tea, coffee, beer and alcoholic beverages. They can do you no good and will likely do you harm.
In regard to milk: Don’t let this become a substitute for solid foods or your diet will fail. You must not fill up on milk to a point where you find you can’t eat your meals.

It is to be expected that some of you will not be able to start heavy diet immediately if you have been used to eating very lightly. It may take you some time to become accustomed to more food. Furthermore we want to caution against becoming a “glutton”. Such eating can only eventually cause harm. Don’t expect gains on a “Canary bird” diet, however. You just can’t make progress without ample nourishment. People with digestive disorders should use caution with heavy diets and should consult their physician in regard to such feeding.

We must caution you against eating snacks between your regular scheduled meals or lunches. This will spoil your schedule and cause your gains to slow up or stop. After reaching your desired bodyweight and muscular size you should moderate your eating habits to maintain a healthful bodyweight and physical condition.

Frequency of Workouts

This subject is very important to your gains. If you exercise too often you will not be able to recuperate between workouts. Most fellows following this course find three exercise periods best. A great many gain best on but two exercise periods per week. It is SELDOM advisable to have four such strenuous workouts per week. We advise the pupil to start out with two periods per week such as on Tuesday and Friday. Later on you may, if you find it desirable, change to three per week. You should always have one or two days rest between workout periods. While following this course, do not indulge in any other formal exercise if you wish the greatest results. Swimming, tennis and other such sports take energy that should be conserved for your exercise periods and gaining. Later on, after you have gained to the desired weight and size you can indulge in other activities without any loss of development.

You may take your workout at any period of the day. We never advise such heavy workouts in the morning, however. Your energy is low at this time and it is advisable not to do anything before 11 o’clock. The best time is the day id either just before your evening meal (about 1 hour before) or about 2 hours after the evening meal. Allow at least ½ hour after exercise before eating. It is well to lie down and rest for 15 minutes after a workout.

Split Workout Program

Another method of working out that has a great value for those with low energy is the split workout program. In this you perform your lower body exercises in the morning about 1 hour before lunch and your upper body exercises in the evening. Or if you prefer, you may do the upper body exercises in the morning and the leg exercises at night. This allows you to work harder on both sections of the body and still not exhaust your energy. This type of course will not be convenient to everyone, however.

It should be considered, however, and if convenient, the pupil should give it a trial because even the advanced man will find he can work harder on his exercises by splitting the work load in this manner. Many men who found it impossible to gain in any other manner have obtained very good results from this system.

Your Workout Program

The squat or deep knee bend has become the most important and most effective exercise known for developing the muscles and adding bodyweight. It is also the most effective means for developing a large chest. This is because of the forced deep breathing caused by the use of the large masses of muscles of the hips, thighs, and lower back. Likewise because of the strenuous use of these large muscle masses, the metabolism is sped up and the functional process of all the vital organs is strengthened and vitalized. It is because of this that the squat has become known as a “Growing” exercise. Other exercise can and have been used in much the same manner but it has been found that the squat, properly performed, is much more convenient and effective than any of the others. In this course, the squat is the primary of most important exercise. Others in the program are secondary. Even so they are important in the scheme of the program. Most of your energy and concentration will be applied to the squat, however.

Hard Work Necessary

Many barbell men think they are working hard until they are placed on the specialized program. It is absolutely necessary that you work the thighs and your breathing apparatus (chest and lungs) to their limit in order to benefit from the squat. You should also work hard on the other primary exercises, but, as we said before, the squat will receive most of your attention. We ask our personal pupils to make as many repetitions as the possibly can handle. It is well that you have someone at hand to help you up in case you get down and can’t make another repetition. Of course, you can allow the weight to fall off the shoulders if you are where this is possible without damaging the floor. Personally, the author practiced letting go of the bar with one hand and even two hands (it will stay put with a lot of weight on it) and place the hand or hands on the thighs and push against the thigh strongly with one hand. Thus you will be able to came up on difficult squats and you never need to be stuck on the bottom with a squat. We strongly advise that everyone learn this. When doing 20 repetitions of the squat, you will often find that at about 15 repetitions you think you can’t make another. However, if you will just keep trying you will usually find that you can finish out the full 20 repetitions. If there are times when you are so tired that you find you cannot quite make 20 – don’t let it worry you. It is the last five that give you THE RESULTS - not the first 15 so always try to finish up. You will have to do some real fighting at times.

Number of Repetitions and Adding Weight

For the squat or deep knee bend there are a number of effective repetition schedules. However, you should never go below 8 or 10 repetitions per set if you wish to make the greatest progress in bodybuilding. Less than 8 repetitions is very valuable for development of power but greatest results muscular development of bodyweight gains will not be forthcoming.

Two sets of 10 repetitions has been found very good for beginners. We usually start beginners on one set of 20 repetitions, however. Some men who would be classified as advanced men will use as high as 4 sets of 10 repetitions and one set of 20 repetitions and two sets of 10 or perhaps a set of 20, a set of 15 and a set of 10.

You may want to use one method for a month and then change over to the other for a month. The important thing to bear in mind is that the legs and chest must be worked to their limit. Add weight to the bar as often as you can, whether you are using 20 repetitions or several sets of 10. Some fellows add 5 pounds every week. Others try for 10 every week. There will be times when you feel that you can’t possibly add any weight and still complete the proper number of repetitions. But quite often if you put the weight on you will find that you can make the grade. As you become more advanced you will not be able to add weight so often.

We usually recommend 10 or 12 repetitions in the upper body exercises. In all exercises you will find that when you add weight to the bar you will not be able to make the full number of repetitions for about two exercise periods. When you reach the prescribed number then add more weight.

In other words, you may be using 10 repetitions. When you add 5 lbs. you probably will have to drop back to 8 repetitions, but try to do more each workout and when you reach 10 or 11 repetitions it is time to add another 5 lbs. In the heavy leg exercises you can usually add 10 lbs. at a time.

Breathing Methods

Proper breathing with the squat is utmost importance. We use what is termed the “Puff and Pant” style of breathing. The exerciser stops between each repetition of the squat and takes 3 to 6 more deep breaths. This is very important for the increase in size of the chest and for weight gain. By the time you finish all squats you will be puffing like a steam engine. You should continue this deep breathing for some time after finishing the squats. We usually recommend that the pupil perform the pullover directly after the squat while still breathing hard. this same puff and pant style of breathing is beneficial when used with other exercises also – tho to a lesser extent.

We generally recommend that the pupil perform about 3 to 5 squats with one breath between each squat, and from there on he will use 3 or more breaths between each squat, gradually increasing the number of breaths between squats as he progresses with squat repetitions, as you require more deep breathing as you tire from the squat. When you reach 20 repetitions you may be taking as many as 8 or 10 deep breaths.

Here are a few more points to remember. Always the breathing is done through the mouth. Each breath is made as large as possible and an effort made to use the entire chest capacity. On the last breath you draw in all the air you can then make an extra effort to fill the lungs still fuller. This extra effort does much for the expansion of your chest. As you make this last effort you hold the breath and perform your squat and then repeat your breathing procedure as before. Squatting on full lungs with the rebound method places an additional expansion strain on the rib box. All this deep breathing results in rapid growth of the chest. However, the breathing alone, without the vigorous exercise will not give you the results.

The pupil must understand that the lungs are of a spongy nature and that they contain both blood and air. They have a great capacity for both. Now, when you do deep breathing without exercise you only fill the lungs with air but when you perform vigorous leg exercises you cause the heart to fill the lungs with blood also. Then when you take your deep breaths you get greater expansion because the blood and air both demand more room.

DEEP BREATHING IS IMPORTANT AND IT IS IMPORTANT THAT YOU DO IT AS INSTRUCTED. You may find that it tires you considerably to breathe this and that you could use more weight by paying less attention to breathing, but don’t neglect it – concentrate on deep breathing.

Don’t try to keep accurate count of every breath taken between the squats. Guess at them as you will find it difficult to concentrate on the exercise count if you try to count breaths also.

Here are a few more hints on breathing chest gains and development that the author has used for some time but which have never been published before. They are a little difficult for a man to learn the first lesson but he can gradually learn a little with each workout.

In order to give greater lift to the upper chest try to contract the muscles on the front of the neck very vigorously, then when these are contracted make an effort to contract the back of neck muscles by pulling the head back slightly. You will find that this gives considerable lift to the upper chest and also is a fine developer of the neck muscles. Now, after you have learned the above method here is another little help. This will also be effective in developing the back muscles. Some pupils get unusual development of the back muscles by this variation of breathing with the squat. As you breathe out allow the shoulders to sag and the back to hump – this will force all the air out of the lungs. Now, as you breathe in straighten up and even slightly arch the back. You will find that by working this movement in conjunction with the neck work given above you get great expansion of the entire chest as well as superb neck and back exercise. This is the ultimate perfection in breathing methods with the squat. Do not neglect to learn them even though it takes a little time to master all the movements you are called on to make.

Do not allow yourself to get into the habit of breathing in the abdomen or too much in the lower chest. Breathe into the upper chest. This is where you want the added development, not the lower chest or abdomen.

The Use of Cambered or Bent Bars and Loading Racks

The pupil will find that a bent bar or what is called a cambered bar will be helpful in the squatting. This bent bar will not roll on the shoulders as you squat, and makes squatting much more pleasant. It is not a necessity, as you can use a straight bar, but it is much more convenient. If you don’t want to bend your regular (and you shouldn’t) you can obtain a bar of the right diameter and length at your hardware dealers and bend it, putting about a 1 inch camber in it. This is enough to prevent rolling on the shoulders.

Positions For Squatting

Many men find it best to squat with their back slightly bent or humped. That is, they go down with the back straight and flat but allow it to bend or hump as they come up from the squat. The body usually tips forward slightly as they start to come erect. The bar may roll up the neck and it is quite painful. The cambered bar will not so this. We prefer that our pupils squat with a flat back – and sometimes even a slight arch – throughout the entire squat. As we point out later in the course, the flat backed squat allows greater freedom form congestion for the vital organs than does the round backed style.

The Rader Squat Program

The following “Standard Squat Course” or program should be followed by all beginners on this course. It is the best schedule ever arranged for the majority of men. The other programs following this one may be followed by advanced pupils if desired. However if the “Standard Course” continues to give you results you will be wise to remain on it as it will be most satisfactory.

Two Arm Press
Two Arm Curl
Two Arm Supine Press
Rowing Exercise

When you can do 12 repetitions add another 5 pounds to the bar. Then you will have to start at 9 or 10 repetitions again. A beginner should work hard on one set of repetitions for each exercise as long as he continues to gain. When his gains slow up he should add another set for each exercise and continue this way as long as gains continue, then add another set, making three sets of each exercise. Reps can remain the same except in the squat where he should never attempt to do three sets of 20 reps.

Squat or Deep Knee Bend

After a considerable period of squatting for 20 reps you can try two or three sets of 10 or 15 reps. This breaks the monotony and also often stimulates greater gains.

Two Arm Pullover (you may substitute the Rader Chest Pull)
20 reps

15 to 20 repetitions

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