A Training Program for Advanced Beginners - Bill Pearl (1957)

 Iron Man February-March 1957

Now that you have completed the first phase of your weight training, you should be in pretty good physical condition and ready for a stiffer program. By a stiffer program I mean more work with exercises that require a little more thought and concentration. You will notice that the exercises to be outlined in the following are very similar to the routines you just completed. This is true but they vary somewhat and there is sufficient difference to stimulate more muscular growth, also the variation will help to eliminate monotony in training. As you progress in your training you will find that six weeks or approximately 18 workouts are sufficient on one set of exercises, after this period of time one tends to get stale and progress is slower than it should be. It is discouraging to the beginner not to be improving all the time for they are very impatient and want results, and therefore it is important to change your program at the right time. Avoid the changing of workout too soon for it requires a certain amount of work to gain results so when the proper amount of time is not utilized on a set group of exercises for a period of time the muscles fail to get enough work to show the effects. So consequently thru the years we have arrived at a normal period of time for routine changes and the best gauge of time to date is a six weeks period. Now there is a possibility that when you are more advanced you may find that you are working on the wrong routine and therefore will have to change sooner but this is best determined by the experienced trainee. 

If you have followed the routine of exercise outlined in the last issue of Iron Man the results should have been the following: a gain in bodyweight of at least 5 to 15 lbs. (if you are striving to gain bodyweight) and if in need of losing at least a maintaining of your starting bodyweight or a decrease of about 5 to 7 pounds. An increase of at least an inch on your arm and 1 to 2 ½ inches on your chest – if not then the adjustment period in your particular case is slow and better gains should be experienced on this program, so do not become discouraged… just work harder than before and you will get results. It is difficult to explain why some respond so quickly to exercise and othes have to work so much longer to get the same kind of results. The simplest explanation to this is: some trainees’ metabolism is such that they assimilate the work given their muscles and when they eat, their body assimilates their food much more quickly and thoroughly than the average person. The physiology of the individual governs the reaction of the muscles to systematic exercise, and of course common sense helps in anything one does, so do not over-do or do not be slack on the effort expended in your training.

You will find at the completion of the first workout program that you have educated the muscles to work properly on all the exercises and since this routine you are about to follow is similar it will take but one workout to get used to the following outlined exercises. There may be some difficulty encountered in a few of the movements, but it is hoped that there is sufficient explanation given on the main points that you will be able to execute them properly.

Due to the difficulty of doing the shoulder shrugs without an instructor to check you we are displaying the two positions so that you can check yourself in a mirror. Try to do as shown and you will be certain to do the exercise as intended.

Now for the workout – first of all limber up with a bending and twisting motion to lumber up the lower back. This will prepare you for your first exercise.

Exercise No. 1 – Incline Situps

This is the same abdominal exercise as used on your first training schedule, but the incline situp places more resistance on the abdominals since the head is down and the feet are elevated. So raise the abdominal board 12” to 16” and do sit-ups just as before, inhale as you lie back, and exhale as you come to a sitting position – chances are you will find that 10 to 25 repetitions will be about all you can manage the first workout night. Even though you have been doing 50 or more repetitions on the flat board, you must remember the leverage is against you even more so and the work is about doubled. On the first night do a comfortable number of repetitions and increase the height of the board as the exercise become easier.

Exercise No. 2 – Leg Press

(this is referring to the vertical leg press) Here is the leg exercise that seems to attract a large group of new trainees in the gym for they can generally handle a lot of weight – this naturally makes one feel better for they feel like they are making progress. It is an excellent leg exercise and if done properly will bring about outstanding development to the thighs. You should first of all adjust yourself in the proper position under the platform that you place your feet on. One thing to keep in mind is to keep the back flat on the incline board – do not elevate the back at all for a rounding of the back removes a great deal of the benefit of the exercise. Not only that but the rounding of the back has a tendency to pull the lower back which, naturally, is to be avoided. Another thing to avoid Is letting the thighs rest on the lower ribs. Keep your knees out and to the side of the rib box when you lower the weight. Do not attempt to bounce the weight back up to legs length with a rebound off the chest of stomach. – Use your legs – that is the object of the exercise.

Be sure to avoid letting the weight down too far. There is a comfortable position to let the legs to and on the first few workouts be sure to feel your way along on the exercise. The real thing to avoid is placing too much pressure on the lower ribs for more trouble has come from this than anything else. Remember that the ribs at the lower portion of your rib box are short and flexible but they will nly stand so much pressure and when they are injured it is a slow process of healing, for all movement and breathing seem to bother them. Keeping this all in mind, breathe comfortably doing your exhaling as you lower your legs to the down position beside the chest and inhale as you press the weight up to legs length. Do 3 sets of 10 reps.

Exercise No. 3 – Calf Exercise on Leg Press Machine

This is a very effective calf exercise and it will seem awkward at first, but once you get the feel of it you can concentrate on the exercise and do a good job on working the calves. First of all assume the same position as for the leg presses but place the toes at the back edge of the platform, straighten out the legs completely, be sure to keep the knees locked out all thru the exercise. Push the platform up until your calves reach a complete contraction then let the foot bend downward as far as possible. To work the inside portion of the calves turn the toes out and heels in: to work the outside portion turn the toes in and the heels out. A good balanced routine is to do one set with the toes pointing straight ahead then do a set with the toes out and end up by doing a set with the toes pointed inward. Be sure to concentrate on the calves while you are doing the exercise and try to extend and contract the muscle as much as possible. Do three sets of 15-20 reps each.

Exercise No. 4 – Shoulder Shrugs

This is a basic exercise but an excellent one for developing size and power in the trapezius muscles. Use the regular reverse grip and take a little wider than shoulders width grip; start with the shoulders either level or a little below level, then draw the shoulders up as high as possible. As illustrated, attempt to touch your deltoids to your ears; this will give you the right idea and you cannot help but pull the shoulders up to their limit. A good practice is to rotate the shoulders back at the top position; this helps to strengthen the upper back and will aid you in bettering your posture. A fairly heavy weight can be used in this exercise, but start with a medium heavy weight and add 10 lbs. to your second set. Do 10 repetitions, inhale on the upward motion and exhale on the downward. 2 sets of shrugs will be sufficient.

Exercise No. 5 – Two Hands Military Press

A similar exercise to the press behind neck but a little easier for the leverage is much better, therefore you can handle more weight. This is a very popular lift among all trainees – both the bodybuilder and lifter seem to use this as a measuring of one’s strength. It is a fine shoulder and arm developer and should be used as such; so in doing the exercise keep the back straight and the hips locked solidly enabling you to push or press from a solid platform. Keep the elbows in a position a little forward of the bar and endeavor to keep the forearms pointing straight up and down all the time – this gives on better leverage. One more important thing is to try and keep the elbows from rotating outward too much. You will find keeping these few things in mind an asset to handling more poundage: inhale on the upward movement; exhale on the downward motion; always lower the barbell to the chest; also straighten the arms out completely when pressing it overhead. Do 2 sets of 10 reps.

Exercise No. 6 – One Arm Rowing

An excellent exercise for the upper back, back of the shoulder and latissimus dorsi. It also works the biceps but the primary purpose of the exercise is for the development of the latissimus. To begin with, support of some sort is necessary to prevent cheating, so there are various ways it can be done correctly. One is placing the opposite hand of the one that you are using on a bench or box, or putting the hand on your knee for support. Another method is laying the forearm on a raised object and then laying you forehead on your forearm. The idea of the support is to prevent using the back to help bring the weight to your shoulder level. You should keep the back flat or straight as possible and when you pull the weight up do the work with the latissimus as much as possible; do not heave or jerk the weight up. Always start the weight at arms length and pull it to a position of about shoulder level, keeping the weight away from your body. Now when yu lower the weight back to arms length do 2 sets of 10 repetitions. One thing that is very important: do not hold the dumbbell like a barbell – hold it with the palm facing in and knuckles facing away from your body as shown in photograph. If you hold it as a barbell you are defeating the purpose of the exercise and also the weight cannot be pulled as high.

Exercise No. 7 – Prone press on Bench with Medium Wide Grip (Bench Press)

Since the prone press is a very beneficial exercise and an extremely popular one with the beginner as well as the advanced trainee we are using it again in our second schedule. You can gain a great deal from the prone press; strength and endurance plus size, and in using the medium wide grip you should note an advance in weight. You do the same exercise as in your first program but with a wider grip. As was explained in the first program you start with the narrow grip to learn the proper method of doing the exercise and develop a pressing groove. So after doing the close grip for six weeks you should be able to do the medium wide grip prone without too much trouble. With the wider grip the pectoral muscles will get a little more work and your shoulders will get a little different type of work. You will find that heavier poundages can be used, for the wider hand spacing gives you freedom of movement and the leverage is much better in the majority of cases. Do 3 sets of 10, use the same sequence of breathing as before, inhale down, exhale as you press the weight to arms length.

Exercise No. 8 – French Curl with Dumbell Seated

This outstanding tricep exercise is relatively easy but nonetheless a very effective one. There are a few things to keep in mind when doing it though, to get the best results. First of all start the exercise with the arms fully extended above the head, inhale and lower the weight to a position behind the head. Keep the elbows pointing inward and make sure the arms are folded as much as possible; this enables you to get a complete extension and when you press the weight back up to arms length be sure to lock the elbows out. Do not attempt to grasp the dumbbell on the handle, instead place your hands flat on the plate with only the thumbs around the handle. This means the dumbbell will be facing downward; the most comfortable position and one which allows you to extend the arms completely in the overhead position. Do 2 sets of 10 repetitions.

Exercise No. 9 – Dumbell Curls Seated

To vary your arm work and to work the biceps from a little different angle we are using the dumbells while seated. To begin with sit at the end of the bench or box so that the legs can be held close together; this allows the dumbells to be kept in close to the body and not forced to be held away from the body. Start with the arms fully extended, palms facing in toward the body. As soon as weights pass the thighs turn the palms up thereby forcing the biceps to ball up to more of a peak. Curl the dumbells to a full contraction position, then when you start to lower the dumbells back to arms length turn the pals inward to the body again. Inhale on the curling upward and exhale as you lower them to arms length; do them slow and smooth; work the muscle both ways; do not curl and drop them down with no resistance. Do 2 sets of 10 repetitions.

Exercise No. 10 – Incline Press with Barbell

While this is just another variation of the incline press with dumbells, it does force one to do the exercise in a strict manner for if the individual follows just a few simple rules that I will mention right now he cannot go wrong. To begin with lie on the incline board; after placing the hands out as far as possible on the barbel start the exercise with the arms fully extended, inhale as you lower the bar to the very top of your chest. The ideal position is the point where the two most prominent bones meet at the base of your neck. Try to keep the elbows under the weight at all times, exhale as you press it back to arms length. Do the exercise slow and smooth; do not try to bounce it off your chest for nothing is gained by this practice. You will notice a good stretch to the upper chest if the bar is lowered to the position indicated. You might find it a little awkward at first until you get the balance of the weight under control. Do 2 sets of 10 repetitions.

Exercise No. 11 – Bent Arm Laterals

This is a good chest exercise and one we have retained from our first schedule. Follow the same procedure as in the previous workout; keep the elbows well out and about level with your ears; be sure to bring the dumbells together at the top or when the dumbells are extended at arms length above the chest. Do 2 sets of 10 repetitions. Inhale down, exhale as they are brought back to the starting position.

This is the workout schedule for your second training period. Please keep in mind that you cannot accomplish anything without effort, and regardless of how good a workout schedule is, it is only as good as the application on the part of the person using it. You have gone through your basic conditioning program so feel free to add more weight to your exercises, work harder but maintain strict form on your exercises. You lose a lot of the effectiveness of your exercises if you cheat and you are only cheating yourself so do them right, keeping in mind that cheating exercises are for the advanced for they can control the muscles and get the results.

Here is a breakdown on poundages in relation as to how they should be increased on the 1^st to 2^nd set: