Upper Body Specialization - Anthony Ditillo (1974)

 

The kind of muscle density which the top physique men today possess is certainly different in appearance and texture when compared to the physique stars of a few years ago.  

The muscles seem to be separated not only be the natural anatomical structures but also, the various sections and muscle fibers seem to be fully and individually developed. Such results are usually seen only on the sports drug addicts and a few others. In truth, most men DO resort to various drugs to give them this development, but this does not prove to me that such drug taking is either necessary or advisable. I believe that most of us have been brainwashed into thinking that anabolics are some kind of wonder drug that will catapult anybody into the champions' category with almost no work on his part. 

But after personal experimentation I can say without a doubt that nothing could be further from the truth! You can use all the hormones and pharmaceutical aids you want; if you're not in the championship category they are not going to get you there on their own power. You may win a local contest, but believe me, you have to have everything going for you in today's physique or lifting scene to become a champion. Just popping pills will not do it for you. HARD ADVANCED TRAINING will do far more than any anabolic will ever do. Believe it. It's the truth. 

If you have ever had the opportunity to watch any of the top men train, you should have noticed immediately how differently they train compared to you and me. It's not that they use different movements or a complex grouping of various exercises for the various body parts that constitutes the difference . . . it's in the INTENSITY of effort that they are extraordinary. 

If you and I can ever concentrate as fully as they do, on a well balanced variety of movements and learn to work to your utmost on these movements, you will gain as you have never gained before. And this is without the use of hormones, amphetamines, thyroxin or any other drug which has become the household word of todays super stars.

The kind of muscle quality and density I have been talking about has been developed by Steve Sepaniak. He has truly developed his upper body completely on his own and without the use of bodybuilding drugs of any kind. 

His training routing is brutally hard for anyone to follow and perhaps this is why he has progressed as far as he has. 

His dietary habits will seem too rigid for some to follow, but perhaps this is why he looks the way he does. There is virtually no fat on this man. When in hard training, the individual muscle fibers of the pectorals, deltoids, latissimus, etc., stand out in bold relief for anyone to see. And Steve trains hard TWELVE months out of the year! 

Some fellows believe that it is impossible to train HEAVY and at the same time maintain a well-muscled appearance. Not so for Steve. It seems that he has found what we have all been looking for: a proper balance between rest, hard work and correct dieting, which will enable the trainee to train with as heavy a weight as he can correctly handle all year round, without getting overly bulked or smooth,. 

Steve never trains down. he feels it only robs you of muscle size gains and training time. To him it makes no sense to bulk up and then cut up. He does both at the same time. And without light pumping movements of any kind. All his movements are heavy and basic and he feels ALL can benefit from this type of routine. And after watching him train and get a good look at his physique for the last eight months I have to agree with him.

I know you have read many articles dealing with hard work on the basic exercises but how many such articles will take the time out to tell you WHY you should use such and such a movement and HOW such a movement should be performed to give you the best results in the shortest possible time. It is easy to list a certain number of movements and not go into detail about each one of them but this is not really telling the trainee ANYTHING!

Why is it that most powerlifters do not look as strong as they are and most bodybuilders look much stronger than they are? Aside from the behemoth super-heavies, the powerlifters in the lower weight classes do not look physically capable of the poundages they handle and for the most part, most physique champions do not come even close to the strength of these strongmen. This all has to do with training goals and training procedures. But it is really possible to until both training motivations into one complete unit which will guarantee you BOTH gains in size, strength and muscle definition. Steve Sepaniak has found one way to do this. 

Let us use the bench press for example. 

Most fellows feel this is the greatest all-around movement for the chest. And if performed correctly and with severe work and training energy, most will gain rapidly in the chest area from this movement alone. 

But now we come to exercise technique and exercise training style. Here is how Steve uses this movement as the cornerstone of his upper body routine. He begins by using a medium grip so as to allow all the muscles a chance to feel and benefit from the weight. No excessive back arch, no hips off the bench, no wasting energy locking out the weight after taking it off the rack before the beginning the set. He fluidly takes the weight from the cradles and immediately lowers it to the chest to begin his first rep. All repetitions are performed rhythmically with an even speed up and down. All unnecessary movement is prohibited and with small regular weight jumps he reaches a weight of 400 or so and it is from here on up he begins to raise his hips to enable his muscles to become accustomed to heavier and heavier weights. After reaching a limit for that day, he decreases in poundages with an increase in repetitions and pauses at the chest are now utilized. With each set the weight gets lighter on the bar but the training intensity is still at an all time high. Every possible repetition is performed for each set and each set is worked to a complete burnout until you find him with a weight of around 300 and it looks just as hard as 430 did when he was at his heaviest a few sets ago. 

You see, Steve not only gets the size and strength benefits of the heavy doubles and singles on the way up, but he also gets the muscle shaping/densifying benefits of the lighter weights and higher reps on the way down. This way, his last set is just as important as his first. This way he can gain both in size and shape at the same time. 

From this he goes into flat bench flyes with 100-pound dumbbells and he is restricted in the amount of weight he can handle because we only have 100s in our YMCA. But Steve makes up for this by performing every rep possible for each chosen set. 

The same goes for the parallel dip with weight. Once again he performs as many reps as possible for each set. 

In short, this is the way he trains EVERY body part and this is the way he uses EACH MOVEMENT. He works every set completely, with no thought to the next one coming up.

This is the kind of training that will give you the size and shape you desire. I have seen its results and have experienced its results on myself but in a different degree. 

Everyone knows that wrapping the knees with thick, heavy elastic bandages will help you increase your squatting poundage. Well, for the entire summer I performed upright complete full squats until I thought they would come out of my ears, and I used no wraps of any kind. Two months after this experiment I tried to power squat and about six weeks later I power squatted 575, a personal training record. Also, over the summer the stricter full squatting increased my leg development and overall strength markedly. This is similar to the quality, intensive training I am speaking to you about, only for you fellows it will be for bodybuilding purposes. 

I myself can bench press 375, but I can get on terrific workout using much less if I perform the movement the way Steve does and the way you should for best results. Don't be misled into thinking a certain exercise poundage will automatically give you the physique development you desire. Both Terry Todd and Reg Park have pressed 305 behind the neck. Do they look similar? We have a 181-pound lifter who has only a 45-inch chest, yet can bench almost as much as I by using legal powerlifting techniques, yet his muscles are small because he relies upon technique instead of sheer muscle strength to raise the weight. This is why his muscles do not possess the size they should for the weight he can lift. He is actually cheating his muscles of their potential size and shape for the ability to excel in lifting competition. This may be alright for a lifting competitor but it makes no sense for a bodybuilder to fall into such a way of training. 

And using too light a weight is even worse. This way, you can pump the muscles with blood and lactic acid and this pump will give the illusion of muscle size but such a condition is temporary and when training has to be cut down for any length of time, so does the size of the muscles diminish. 

The way Steve trains does away with both these problems. He uses strict style up until he has to cheat some for muscle overload with EXTREMELY heavy weights and he also gets the muscle shaping and pumping on the way down from the heavy movements and this allows him to build SIZE and SHAPE and STRENGTH all at the same time, without losing any precious training time for any one goal.

In order to obtain all the benefits possible when training the way we are advising you to, it is necessary for you to rely heavily on dietary supplementation and correct dietary habits. Steve uses at least five ounces of liquid predigested protein per day along with three multivitamin tablets, four high potency B complex tablets, 800 milligrams of Vitamin E, Iron supplement, wheat germ oil. etc. In short, you can be sure he sees to it that from a supplementary standpoint, he is lacking in nothing which will aid him in furthering his training results. 

Also, his everyday diet is strict, sound and at the same time plentiful. Two pounds of ground sirloin steak along with three pounds of creamed cottage cheese, various amounts of tuna fish and other sources of protein from various types of meat, eggs and fish make up the mainstay of his everyday diet. The only beverage he drinks is water. Naturally, he drinks quite a bit of it., In this way his diet will not ALLOW him to put on any excess weight and with the intensity of his workouts, you can see how everything works hand in hand for the best gains possible. 

1) Perform each repetition of every set strictly and thereby place stress upon the muscles you want to build. 

2) Do not cheat while performing repetitions until it is absolutely necessary. 

3) After working up to a limit weight, work down for the same number of sets and perform as many reps as possible for each set.

4) Choose basic barbell movements as the mainstay of your routine, using heavy dumbbell movements as assistance movements only.

5) Flooding the muscles with light pumping movements is wasted effort. 

6) Be sure to follow the dietary principles outlined here as closely as possible. 

Steve trains his chest and shoulders on Mon/Thurs; his upper back on Tues/Fri; arms on Wed/Sat. He performs approximately 40 sets for his chest and shoulders, 25 sets for his upper arms and 20 sets for his back work. This is why he separates the various body parts the way he does. Such severe, hard training must be coupled with the right rest or you will SURELY overtrain. 

There would be no point to go set for set throughout all this training for it is really not necessary. What is important are the main points which we have already gone over. The main thing to remember is how to work and in what way for best results. 

One thing I can dwell on: his feeling about barbell vs. dumbbell work. He feels that for all-over strength and development the barbell has it all over the dumbbell. He uses mainly barbell movements in his training routine. He only uses a few assistance movements with dumbbells. 

I have now outlined for you the way Steve trains and the training philosophy behind his methods. I realize that his way of doing things is not easy and it will take a lot of will power for anyone to try and follow in his footsteps, but it will be well worth the effort. 

Finally, here is Steve's present routine for forging muscle density in the upper body . . . 

MONDAY & THURSDAY

Chest and Shoulders

Bench Press: approximately 16 sets, working up to a maximum single and then down for sets of repetitions. 

Flat Bench Flyes: 3 sets using 100-pound dumbbells for a maximum number of reps per set. 

Olympic Clean and Press: 8 sets working up to a maximum double and then down for 3 sets of forced reps. 

Seated Press Behind the Neck: 6 sets of between 5 and 7 repetitions using around 205 pounds. 

Dips: 5 sets using 100-pound dumbbell and forcing maximum reps per set. 

Lateral Raises: 6 sets using 50-pound dumbbells alternating between front laterals and side laterals. 

TUESDAY & FRIDAY

Back Work

Weighted Chins Behind the Neck: 8 sets working up to a weight making 7 reps difficult to perform.

Bentover Rowing: using a barbell, 6 sets of approximately 8 reps, using the heaviest weight possible.

Dumbbell Rowing: 4 sets using 100s working one arm at a time and forcing all reps possible per set. 

Straight Arm Pulldowns on Lat Machine: 6 sets using between 5 and 7 reps and forcing the poundage at all times. 

WEDNESDAY & SATURDAY

Arm Work

On this bodypart Steve is truly innovative. He performs between 20 and 25 sets and uses whatever movements suit him at such a time. He keeps the weight heavy and the reps between 6 and 8 and he continually forces both reps and poundage. 

Enjoy Your Lifting!  

Melvin Wells

 

Ray Van Cleef on Melvin Wells at the 1949 Mr, America in Cleveland . . . 

Melvin Wells placed second with a score of 63.5 points. The enthusiastic response that greeted this muscular marvel in the competition was only surpassed by Jack Delinger. A month earlier this new physique sensation won the "Mr. New York State" title by a comfortable margin. At Cleveland again justified the praise that has been showered on him so liberally since he came into sudden prominence at Bob Hoffman's birthday show in York last November. 

His unassuming nature is particularly evident in a contest of this kind. The majority of the contestants are puffed up like pouter pigeons when exposed to the audience. Some make themselves ludicrous with the exaggerated postures they assume endeavoring to accentuate their development. 

The naturalness of Wells' stance and actions is by contrast especially admirable. Wells differs from the majority of physique contestants in other respects. This superman from Buffalo does not participate in the self-inflation orgies that take place in the dressing room prior to a contest, when the frenzied "pumping up" activities dominate the atmosphere. 

In the Mr. America competition it was noticeable that Wells confined his posing display to the restricted number of poses. Some of the other contestants took advantage of the situation by doing a series of poses much in excess of the specified number. Wells' good sportsmanship in this connection added to his prestige. 

His greatest liability is his comparatively poor calf development. But his drawback is overshadowed by the extraordinary features of his physique, particularly the remarkable development of his upper arms, shoulders and upper back. Wells won more individual honors than any other contestant at Cleveland. In addition to placing second in the Mr. America event, he was selected as Most Muscular Man and won the subdivision contests for Best Arms and Best Back. It was truly a field day for this popular athlete. 

From Joe Roark: 

After his final try for the Mr. America, Melvin Wells stopped competing but did guest pose for approximately ten shows, some of them in Canada. In October, 1993 I spoke on the phone with him, a black bodybuilder in an era when being black, in some cases, blacklisted you from the best placing. His wife Julia joked that maybe he should have painted him white so he would have a chance of winning at the AAU Mr. America. Melvin stopped most exercise in 1990 due to kidney problems and bone cancer. 

Melvin Two articles on Wells, the first from HEALTH and STRENGTH, March 24, 1949 . . . 

Heralded as the greatest discovery since John Grimek, sensational Melvin Wells, the Buffalo Hercules, hit the headlines when he stole the show at Bob Hoffman's 50th birthday show held at York last November. This dusky superman is no doubt a phenomenon and I prophesy a tremendous future for him in the body-building world. 

Twenty-nine years of age, this outstanding discovery who was brought out of oblivion, says Frank Wrzesinski in the (second article to follow) in the January issue of Strength & Health, just simply grew up strong. 

At the age of eight Melvin began to use rocks as weights. Anything that was heavy fascinated him and he would try to lift it. Rock-lifting was his hobby for many years, though he did not understand nor could he explain this unusual urge. While serving overseas in the USAAF he kept in trim by lifting small car wheels. 

Returning from overseas he took some professional tuition. He is now lifting 281 pounds Clean & Press, cleaning the weight without splitting. His one-arm military press is at about 150 pounds and he performs deep knee bends with 450. 

Employed at the Ford Motor Corporation, Melvin plays softball for the work's team and is a keen swimmer. 

His measurements?

Height - 5'10"

Weight - 203 pounds

Neck - 17-1/4"

Upper Arm - 18-3/8"

Cold forearm - 13-7/8"

Waist - 30-3/4"

Thigh - 25-1/4"

Calf - 16-1/8"

What I can't understand is that the chest measurement is 48" normal, 48-3/4" expanded. 

I wish that all authorities would adopt the standard Health & Strength form and give normal inflated and expanded measurements, from which much can  be learned. Anyway, it will be interesting to compare the lifting abilities of "wedge-torso" Wells with the "square-torso" Johnny Davis! 

From Strength & Health, January, 1949 . . . 

The Buffalo Hercules, by Frank Wrzesinski

The average person today seems to have the erroneous impression that strong men and perfect physical specimens are totally extinct in this 20th century of ours and that the crowded and unhealthy conditions of our big cities in which most of us live are not conducive to the growth and development of strong and healthy bodies. 

Oh, that pesky modern world. 

When speaking of strong and physically developed men most everyone seems to think first of the circus or fall back on their knowledge of history which recounts the daring feats of the bold and powerful Vikings or some other barbaric tribes that lived a long time ago. Those were supposed to have been real he-men in comparison with whom the men of today are mere weaklings. 

Berserkers? Average height and weight 5'8" and 160 pounds. When the legend becomes fact, print the legend. 

Such supposition is far from truth. As a matter of fact, today we have more physically strong men in this so-called "soft" world of ours than they did in the days of yore. [but then, where's the marketable sales hype in facts when a guy wants to sell supplements and pre-workout crap to kids of all ages and levels of intelligence?) Recent research has shown that even an average college athlete of today would have quite a difficulty fitting into one of those steel armor outfits which were worn by these supposedly strong heroes of the Middle Ages. 

Strong and physically developed men are right in our midst and walk the sidewalks of our big cities today, their powerful muscles and marvelous physiques hidden from our eyes by the ethical and fashion requirements of our civilization. The age of mechanization in which we live overshadows them entirely as they are seldom called upon to perform unusual feats exhibiting their strength. It is only a sheer incident that leads to their discovery, otherwise in the privacy of some gymnasium, garage or a cellar they train their beautifully developed bodies and get into play their bulging muscles that could be the object of admiration by many.

In recent years the trend in physical culture as well as the fine publicity and promotion by such magazines as "Strength and Health" in glorifying the strong men of today has done a great deal for those forgotten physical specimens. Until recently they were like the pearls on the bottom of the ocean bed waiting to be discovered and brought to the surface where they can dazzle the eyes of onlookers with their brilliance and beauty. 

You've guessed by now that the author is getting wordy in an attempt to make a full article out of the limited knowledge of how Wells trains . . . 

Such was almost the fate of Melvin Wells, the strong man from Buffalo who possesses a most phenomenal physique and herculean strength. 

Melvin, who only recently was brought out of oblivion, just simply grew up strong. This was as natural for him as for the eagle to soar high into the sky or the panther to slink noiselessly and gracefully while stalking her prey. 

What is more amazing is that Melvin never had any professional training in the development of his almost mythical physique nor had he any forethought of ever cashing in on his strength or physical prowess. He simply grew strong by responding to that urge or rather a yearning to become physically fit which all men possess to a certain degree but in most cases never follow up. 

Next is something from John McKean in 2015 . . . 

It will surprise many that during Grimek's heyday there was another competitor who pressed and curled better, but according to serious, expert officials of the time, actually displayed more impressive arm musculature! 

His name was Melvin Wells, a physique man who placed second in a few early 1950s Mr. America contests, while always winning best back, and most muscular awards. It is said that no photo did this man justice, but he achieved the first REAL 19" arm, so full, thick, and defined as to defy description during those times. 

And he got size and strength with a very basic, all-round training scheme. 

Mel's entire arm program consisted of only 3 x 10 in the strict curl and press! Yet, when I say STRICT, Wells took this to a whole 'nother level. Our USAWA rules tell us for curling to put a sheet of paper behind our head and butt, backed up to a wall, then curl (without the paper slipping) for training. Wells didn't use the paper thing, but very reliable witnesses observed him ALWAYS performing very SLOW, picture-perfect barbell curls, full range, with 150 pounds for his 3 sets of 10. One writer counted him doing 12 perfect strict reps with 145 in front of a large crowd at the famous York picnic. 

 

His presses were perhaps even more noteworthy -- 3 sets of 10, super strict with 120 pounds. 

Oh, wait . . . 

I forgot to mention these were ONE-ARM PRESSES. Absolutely no side leaning or back bend either. 

And finally, "Marvelous Marvin Wells" by Charles A. Smith:

Since Melvin Wells appeared at the Bob Hoffman birthday strength show there have been requests for more information and photos of this sensation. We are glad to be able to present the following interesting story and the accompanying photos. Whether you agree with the author that Melvin is the finest built man in the world you must admit that he has the type of physique that is distinctly different and very outstanding. We will have still better photos to show you at a later date. In the photos Melvin is 5'10.5" tall and weighs 205 pounds, with a 48" chest, 18-3/8" arm (cold), 14" forearm, 31" waist and 26" thighs. His arms and shoulders are outstanding. -- Peary Rader

As I begin this story, I have a picture of Melvin Wells in front of me. Looking at it, I suddenly realize how incapable I am of doing justice to this most remarkable athlete. Not if I strummed a million minutes away on this typewriter could I give you any idea of the superhuman development of this man.

It is quite a few weeks ago since I first met Melvin at the Bob Hoffman birthday show. Ever since then, I have been wondering about him. How did he get this way? What exercises did he use? Was he always well built? 

You and I have perhaps seen the top flight physique men. We may have witnessed Ross pose, thrilled to the superb development of Grimek, admired the beauty of Reeves' statuesque musculature. We think we have a pretty good idea of what makes a man a strength athlete, an outstanding specimen of manhood. 

Right here and now, we will have to scrap those ideas and opinions. Melvin Wells sets standards which will in all probability, never again be approached in our time. 

Those who know me have wondered at what I have had to tell them about Wells. They know I am not the kind of guy to go overboard about anything or anyone. They regard me as a bit of a cynic, a hard man to please. Many frankly disbelieved my statements about Melvin, upon my return from York. They ate their words when I let them see the pictures. They were frankly and openly amazed. 

And yet, astonishing as these pictures are, they simply do not do the man justice. To gaze upon the flesh instead of the image, is an experience no one is ever likely to forget. 

There are many wonderfully developed athletes in our world of weights. There are men of gigantic power. Melvin Wells ranks with the best. His is the perfect combination of bulk, definition and strength.

Melvin Wells was born 29 years ago (article is from IronMan, Jan-Feb 1949), in Sulligent, Alabama. His mother had a family of three boys with Melvin being the firstborn. Mrs. Wells soon knew that her son was something above the ordinary boy. When the family moved to Buffalo in upstate New York, Melvin was but a child, but a child with a remarkably sturdy frame for his eight years. Even at that early age, the desire for health and strength was making itself apparent. Melvin cluttered up his bedroom with rocks and large stones which he used to lift in as many ways as his imagination conjured up. 

In school, he excelled as an all round athlete. During the years he attended Hutchinson High, he played basketball, baseball, and football. He was a letterman in baseball and football and an ALL HIGH in basketball.

In his after-school years, Melvin played basketball for a transportation company, helping them to win five titles in 1940. It might be mentioned here that at present Melvin plays softball for the Ford Motor company, his present employers, as first basemen and has belted out the most home runs on the team. 

The natural desire for strength, which had always been with him since his earliest childhood days, prompted him to take up weight training. In 1942, Melvin bought his first set of weights. They scaled 205 pounds. Such was his natural strength, and the progress he made during the first three months, that he soon found the original set much too light for his needs, and he was forced to make another purchase. 

Although his training was rather haphazard, his power and presence was such that his friends soon began calling him Hercules. They of course now realize that the term is a trifle inadequate. 

Melvin served in the armed forces during the was as a member of the Air Force. He rose to the rank of First Sergeant and out of 25 months, served 14 overseas. His opportunities for weight training did not come very often, but he managed to keep in trim with small railroad car wheels. 

It was upon his return from military service that Melvin really started to go to town. The prewar years' training was irregular, but now he took his workouts seriously and made astonishing strides. 

Melvin is an advocate of HEAVY training. He has never had professional tutelage or training of ANY description. 

When he first commenced his weight workouts, he was told that he should never use more than eight repetitions, as this was the best number for strength and development. Melvin has kept to this advice, and it has certainly worked out wonderfully well with him.

He told me that on the nights when he feels in form, he does several sets of 8 reps, but on the training days when he doesn't feel so energetic, he uses up to 15 reps with less sets. 

The measurements listed for Wells are of course interesting. They were ALL TAKEN COLD. No pumping up beforehand. 

During the Hoffman birthday show, Melvin gave ample proof that his muscles are not merely for show. He performed several strict curls with 145 pounds -- 12 reps as I counted them. 

Several rowing motions with 250, an uncounted number of squats with 350 and many ridiculously easy presses with 205 pounds. 

He has made 10 reps with 400 pounds in the deep knee bend. Some of his other lifts are as follows: 

Military press. Strick style, no back bend. 281 pounds. 

One arm military press. 150.

Squats (Melvin says "several"). 450 pounds. 

Bench press, several reps. 330.

For his military press, Melvin cleans the weight WITHOUT SPLITTING OR BENDING THE LEGS. He aims to train for competition lifting, and his greatest ambition is to represent his country in the next Olympics.

Melvin has no diet fads. He eats whatever he fancies. "Good and wholesome food is the best" he tells me. He does however, eat regularly and PLENTY. 

He reads all the weight training magazines avidly, and his favorites are, needless to say, IronMan and Strength & Health. Effing Weider A-holes. 

Contrary to popular supposition about weight men, Melvin does not have a single track mind. He likes quiet entertainment, music, the theater, swimming, and plenty of rest. 

So, not much in the way of brand spankin' new and innovative wonder layouts with the weights. Heavy training on the basic lifts of the time. The ones we all use. Good food in abundance. Plenty of rest. A tranquil mind that enjoys life while it lasts. Simple enough! 

Enjoy Your Lifting! 

 

  

Auto-Suggestion: Key to Greater Progress - Bradley Steiner

 

https://www.woodlibrarymuseum.org/wp-content/uploads/rare-books/S_ADLE.PDF 

Originally published, 1922. 
Only cutting edge "new" material allowed here on TTSDB.

The human mind and spirit have fantastic power. Not one person in a thousand makes full use of his capacity for determined, sustained effort in areas where he would like to better himself, or where he could enrich his life through a fuller, more concentrated use of his spiritual resources. 

People tend to sell themselves short, to give up, to call it quits and throw in the towel before they've even begun to tap the latent strengths within themselves. 

Most bodybuilders are no exception to this unfortunate fact. As a result, they derive only half of the possible benefits from their training that they otherwise could. They fail to muster that extra "something" -- that intangible burst of determination that would see their strength and development surging ahead in leaps and bounds. 

The few who have learned to tap this inner strength are indeed fortunate -- but this article has been written for those who haven't, in order to teach them how it's done. It may well prove to be the most important factor for success that you'll ever learn in your bodybuilding career. 

Weightlifters, bodybuilders and powerlifters can all benefit from the intelligent application of mind power in their training. This is no mystical jabber either. It really works. Anyone who discounts the mental side of lifting is cheating himself. 

In case you're doubtful, let me tell you about a personal experience of mine -- the one that drove home the importance of the mind in physical training . . . 

Some time ago I had reached a sticking point in the press behind neck. I was stuck at the same poundage that I had been using for two weeks. The press behind neck is one of the basics, one of the most important exercises, so I wanted to keep pushing the resistance up for better results. I use 4 sets of 8 repetitions with a heavy weight. That makes the last couple of sets pretty rough. At the beginning of my next workout I was determined to FORCE myself to handle more weight. 

To put it bluntly . . . I was angry at myself. It seemed only logical to me that seven workouts with the same weight should have prepared my shoulders and arms to handle a heavier weight. As I was to discover, my idea at the time that the sticking point was a mental one proved to be correct.

I began my workout. After the warmup, heavy seated curls, and some light lateral raises, I was ready for the press behind neck. I looked down at the barbell and began to experience a slight degree of tension. During the previous weeks I hadn't really thought about the exercise. I just lifted the weight and ran through the repetitions. But knowing the weight was heavier MADE me think! My mind anticipated a greater effort and it unconsciously prepared my body for a greater output of energy. I KNEW that I would fight out each and every rep of the set. I was determined. I HAD to boost the poundage for greater gains, I told myself, and I blocked out everything else in the world except for the exercise I was about to do. I told myself, I ORDERED myself -- I'd make it. I HAD TO MAKE IT! 

At the time I was using auto-suggestion without even being aware of it.

I bent forward, fastened my hands on the bar, and brought it suddenly over my head to rest momentarily behind my neck. 

The first set began. 

I rammed the bar up as hard and fast as I could in good form. 

Silently and quickly I counted out the reps . . . the set was done!

I followed the same procedure for the next three sets, and when it was over I had learned a lesson: You can do it if you want it badly enough. 

Many trainees reach what they believe to be their limits in squatting, bench pressing and what have you. But they only THINK that they've reached their limit. If they are absolutely determined to to go all-out, they can go a lot further than they've ever dreamed possible!

See yourself in your mind's eye performing the full set in perfect form. It works with every exercise. 

Succeeding in lifting is similar to succeeding in any field. You've got to believe in yourself. You must cast aside all doubts and approach each workout with a granite wall of confidence and determination behind you. If you fail to do this, then you're only lessening the results and rewards that could be yours with each workout. 

Auto-suggestion is the trick. It's the secret that will enable you to tap the powers of your mind and spirit, and use them to boost your physical efforts. 

Competitive weightlifters in the championship classes know the power of the mind when it comes to making a record lift. When a top weightlifter approaches the Olympic bar and pauses for a moment to look at the weight and meditate, he sure as heck isn't thinking about his income tax returns! He's harnessing the tremendous source of mental power that will enable him to explode every ounce of effort in getting that weight overhead. He tells himself that he'll do it. He KNOWS he'll make it. It's life or death! He's going to drive that weight up and no "buts" about it. 

Take a tip from the Olympic stars . . . Use Your Head! 

Enjoy Your Lifting!