A Larger, More Shapely Chest Can Be Yours, Part One - Roger Eells

 

Back in 1934 the first booklets, "A Larger More Shapely Chest Can Be Yours" appeared. They were tremendously successful and the first few hundred were quickly sold. Their chest-developing value spread and requests from all over the world poured in for copies. Additional ones were printed and they too rapidly found their way into the hands of bodybuilders who, equipped now with result producing information, rapidly increased the size of their chest to dimensions that were formerly believed to be only within the capabilities of the heavyweights. 45-inch chests were the exception among even the heavyweights prior to the publication of this booklet. Now, 45-inch chests are not uncommon in the lightweight division. 

The booklet was always sold on a moneyback guarantee and in not one instance did we receive a request for a refund. On the contrary, we received hundreds of letters complimenting us on the information it contained. Our claims were too modest in the opinion of purchasers. Many of them far surpassed the gains that we had promised them if they would follow carefully the information within its pages. 

Three years have gone by since we advertised the original booklet and we still receive requests for it. So many, in fact, that we decided to revise and reprint, bringing it up to date in every respect. 

There will be found a great deal of new information within the pages to follow for a large number of readers. It is new information because in the last few years since this booklet has been advertised you have been encouraged to work at lower repetitions in your exercises. The only advantage to low repetitions is that it is less work to exercise. However, if one is going to exercise why not follow a system that will produce 10 times the results in half the time? We can promise you just  that! This new information will, in one month, give you more chest development than six months of ordinary barbell routines. And that is a truly conservative statement. 

We ask only that you approach this new system with an open mind. If you have any preconceived ideas as to the manner in which certain exercises should be performed, we want you to do yourself the favor of forgetting them. Or at least temporarily until we can prove that this new system is the most result-producing discovery in the field of physical development in recent times. 

It may surprise you to learn the exercises used are standard ones. It is the way in which they are performed that gives the results! It is not necessarily the weight used, but how  it is used. There is a right way and a wrong way to breathe when exercising to build the chest and every bodybuilder should get it clearly in mind when and how to breathe if he is desirous of obtaining all the results possible from his efforts. 

There is one group of exercise enthusiasts who are of the opinion that one must breathe through the nose at all times. It is a foolish misconception. How ridiculous it would be for a hundred yard dash man to attempt to breathe through his nostrils during the contest, or a wrestler, or a swimmer or any of the other strenuous sports activities. When large quantities of air are needed by the system it is natural to open the mouth in order to breathe with greater ease. And so it is with exercising for developmental purposes.

There is just one other thing that should be clearly understood before we go into the details of the exercise program designed to rapidly increase the dimensions of the rib box. What is gained through exercise must be retained by the will to carry the chest up, not thrown out with the shoulders strongly back. Rather, an effort should be made to make yourself as broad as possible with the chest held high -- just comfortably.

The exercises designed to increase the size of the chest are three in number. It is of vital importance that you follow the suggestions laid down to the very letter, otherwise you will reap only a part of your reward. So long as you are exercising, make the effort to concentrate on what you are doing and why you are doing it. It is the surest road to rapid gains and success in your endeavors. 

The exercise procedure as outlined in this treatise is designed to increase the depth and breadth of the rib box, not the musculature. If you desire to increase musculature of the chest at the same time I will give you a description of a pulley machine easily constructed for that purpose. 

The three exercises are: 

  - the deep knee bend or squat as some prefer to call it,

  - the two-arm pullover with barbell, and

  - the straight legged dead lift. 

If the thought "old stuff" has entered your mind get rid of it immediately. This is not "old stuff" but new! It is absolutely necessary that you retain an open mind if you are serious in your desire to obtain increased chest size. 

It may appear to you that I am harping on certain things and repeating them an unnecessary number of times. I have long ago learned that repetition of certain statements is the only means of getting some people to understand that they are really important. It is unlikely that this applies to any of my readers in this case, but I am merely taking this precaution that should be there one among my readers who falls into this category, he will not suffer from too hurriedly reading this little booklet. The repetition of certain points will be impressed upon even the most careless followers of our chosen sport. 

It may be said that chest growth is almost entirely dependent upon exercises of strength. An increase in size of lungs is absolutely necessary to realize a larger rib box. This is most easily accomplished by leg and back exercises, and when performed in a certain manner, leads to rapid growth. 

The last statement may seem illogical to a great number of you. It is absolutely necessary that you accept it as true just as all others who have gone before you. It will save you wasted effort and a great deal of time if accept this fact and let the experience of others guide you rapidly to your goal. However, if you think the way to a big chest is through arm exercises, and intend to prove it to the world be prepared for a sad and disillusioning journey. And, don't say we didn't warn you!

If you have just recently begun barbell exercises you are extremely fortunate in having purchased this little booklet. You have not had the opportunity to get into a lot of bad exercise habits, neither have you had time to toughen your muscles through using too-heavy weights at low repetitions. Your progress will be the more rapid for your good fortune. If, on the other hand, you are a veteran you have no doubt, on occasion, used what is referred to as "low repetitions," and at another period in your exercise experience have followed a program of "high repetitions." 

In the deep knee bend you have possibly worked as low as five repetitions using all the weight you could possibly handle, while at another time you may have used all the weight you could, repeating the exercise 20 counts. When you used five repetitions you managed it in the "grunt and groan" style. When using 20 counts (providing you ever did), you accomplished them in the "machine gun" fashion, doing the 20 repetitions as rapidly as possible just to get them over with. Breathing was irregular and shallow, certainly not methodical with the definite purpose in mind of developing the chest. You very likely have always thought of the deep knee bend as a leg developing exercise. It is, but what is more important it is the finest of all chest developing exercises. 

When you do but five repetitions in the deep knee bend you increase your leg strength but the rib box increase is very slight. Perhaps none at all after the first two months of exercise. Also, when using 20 counts, rapid style, one breath to the squat, you build strength and endurance and your chest grows slightly faster, but where is the logic in using five repetitions and getting little or no results, or 20 counts for that matter, if they are not performed in a manner that will produce results. 

To realize chest growth that is real chest growth, both rapid and far surpassing what is generally considered good, breathlessness must be created. Mountain climbing is one means of solving the problem. And it cannot be denied that mountain climbers and all people living in the mountains have superior chests. However, not many of us have a convenient mountain in our back yards, nor the time or inclination to run up the side of it between the two arm press and the rowing motion exercises. 

Note: I attempted to support myself and my desires by selling home-gym mountains for a time. The delivery costs proved prohibitive to profit, pretty sure about that now, and holy cow, I mean, how many people have a garage big enough to hold a mountain, aside from that small group of Pygmy immigrants lifting in Spokane? Live and learn, as they say, live and learn. 

Fortunately, we have a good substitute for mountain climbing in the form of the deep knee bend . . . when it is done in a certain manner. 

One should use a weight that is easy for him to handle. If you are not using bodyweight in the squats it is to your advantage to reach that poundage as rapidly as possible. More than bodyweight is hardly necessary for rapid chest growth providing the exercise is performed in the special manner as you will be advised shortly.   

Continued in Part Two . . . 

Enjoy Your Lifting! 

 

 

Back Developing Course - Harry Good (1945)

 

The Author, Harry Good

Building a shapely, strong and powerful back is of utmost importance to the weightlifter and strength athlete. This is especially true of the small of the back; if weak in comparison to the rest of the body, it deprives the lifter from lifting the heaviest weights and the strength athlete from performing the greatest feats of bodily strength. 

To the body culturist and those who wish to develop the ultimate in shapeliness, the upper back or broad of the back must be developed to "V" shape proportions to beautify the masculine figure. This course will develop the entire back from the shoulders on down to the buttocks. Reference is made to what parts of the back are chiefly involved in the various exercises. The individual can select the exercises needed mostly for their purpose. 

This course does not include the best barbell and dumbbell exercises for back development. Many similar exercises are included in the GOOD Barbell and Dumbbell courses. 

It will be worth the effort of those who lack back development to specialize on this course at times to expedite development. 

GOOD Courses One and Two: 

https://ditillo2.blogspot.com/2016/04/the-good-barbell-system-courses-one-and.html  

Courses Three and Four: 

https://ditillo2.blogspot.com/2016/03/the-good-barbell-system-of-training.html

Dumbbell Courses Three and Four: 

https://ditillo2.blogspot.com/2016/06/the-good-dumbbell-system-of-training.html 

The Amount of Weight to Use 

The number of repetitions mentioned in each exercise will determine the amount of weight to be used in each exercise. For example: if an exercise is to be performed from 6 to 12 times with the weight being used, an increase in weight is necessary for continued progress. The following exercise period, increase the weight according to the poundage mentioned for that certain exercise. During following training periods gradually increase to the maximum number of repetitions mentioned in each exercise. For continued progress in development and strength, gradual increases in the poundages used must be made as well as the number of repetitions increased as mentioned for each exercise. 

Some persons can use more weight than others in the same exercise because of their greater strength. Another factor involved regarding the amount of weight used in an exercise is determined by how correctly the exercise is being performed. For best results, perform all exercises correctly. 

Note: These intro sections always seem so simple to understand, yet so easy to forget when convenient. 

Time for Exercising

There is really no specific time to exercise for anyone. However, one feels more peppy and stronger at certain intervals during the day and that may be the best time to select. Avoid exercising an hour before or after a meal. If one has a strenuous occupation, it may be best to exercise before starting the work because this will enable one to handle more weight in the exercises. For those who sit most of the time during the day the best time to exercise is afterwards or before retiring, making the night more restful and relaxing. Determine for yourself the time most suitable or satisfactory. 

How Many Exercises to Perform at One Exercise Period, and
How Often to Perform the Exercises 

All of the exercises in this course  can be performed at one training period if one wishes to concentrate fully on developing the parts of the body these exercises involve. Greatest success will be accomplished in the shortest possible time by such a schedule of specialization. It is best not to continue indefinitely performing only the exercises of this course but instead include some of these exercises with a general bodybuilding program of barbell and dumbbell exercises. When including this course with a general program of exercises, half of these exercises can be included in one training period and the following exercise period perform the other half of the exercises. 

An all-around course of progressive weight training is usually limited to from 12 to 16 exercises, depending, of course, on the desires or ambitions of the individual, as well as the maximum energy that can be spent without overtraining. Most persons training with weights should exercise three or four times weekly, including from 12 to 16 exercises each time. Some may follow the same program more often, but much depends on the individual, the effort put into the exercises, weight used and recuperative powers to build up the body for the next training period. 

Overtraining is more harmful to one's general health and when continued will retard muscle growth, give on a tired and worn out feeling because the body will be sapped of energy and loss of bodyweight may result. Sufficient rest is essential at all times if the desire is to gain in bodyweight. If one wishes to reduce in weight, exercising more often may be necessary as well as higher repetitions for  each exercise with less weight used performing the exercise.

This course can be included in your weight training program by alternating with a regular barbell or dumbbell course, such as performing the exercises of this course on a Monday, followed by a barbell course on Wednesday, etc. 

When performing an exercise, concentrate fully on the exercise and the muscles involved. Relaxing between exercises is very beneficial and should be adhered to at all times. 

Breathing

Explanations of how to breathe while performing the exercises are included in each exercise. However, one must always remember not to hold the breath at any time while exercising. When performing the exercises, do not breathe in a jerky manner or forcibly blow the air out of the lungs, but, instead, breathe in a natural manner as much as possible and inhale deeply at all times and exhale with a "ha."

It is not necessary to breathe only through the nose while exercising, as under normal conditions, but, instead, breathing through the nose and mouth is necessary to give the lungs the proper amount of air. After training for a short time with weights, great lung power will be developed and short-windedness will be a thing of the past. When training, or at any time, get all the fresh air possible -- far greater benefits will be derived from exercising and one will recuperate quicker. 

THE EXERCISES 

Gripping the bar for the Two-Arm Snatch and Jerk Exercises 

The above position shown is known as the "get set" style for the snatch and the jerk. Another method is known as the "diving" style, where the lifter stands erect with the barbell over the insteps as shown. He then dives and quickly grasps the pulls [grips and rips] the barbell upwards. Both styles can be practiced and when performing either style be sure to lower the body correctly as shown, bending the legs and keeping the back as shown.

Perfection of position and style in the various lifting positions will later enable one to lift heavier weights with greater ease than when faulty methods are adhered to.

While this is only a course of exercises for developmental purposes with some Olympic lift styles included, a thorough description of the five Olympic lifts with full explanation of styles, positions, etc., are included in the Good Barbell Lifting Courses 3 and 4. 

Figure 2: Two-Arm Snatch from Hang

Grasp a barbell with both hands slightly more than shoulder width apart and assume the position shown. Now straighten the legs assisting with the back and arms and pull the bell as high as possible before lowering the body under the weight in the split, tossing the weight to arm's length overhead, shown in Figure 3.  

Come to the erect standing position, then lower the barbell to the position shown and repeat the exercise. Perform the exercise from 5 to 10 times. When the maximum amount of repetitions has been reached, increase the weight of the barbell 10 pounds and start over again. 

Inhale deeply in the upward pull, exhale when the barbell is overhead, inhale and exhale when lowering the barbell. 

This is an excellent exercise for the entire back, legs and shoulders. 

Figure 3: Two-Arm Split Snatch 

Perform this exercise by starting from the position shown in Figure 1 or by using the "diving" style from the standing erect position. Start the upward pull by straightening the legs with dynamic force, pulling strongly with the back and arms, bringing the barbell to about the height of the head and before the bell has a chance to drop, split under it by moving one foot forward and one foot backward, fixing the bell at arm's length overhead as shown above, then stand erect. 

The lower the split, the easier it is to get under the weight. When splitting under the barbell some throw their heads forward and down while others look slightly upward. Before splitting under the weight, try to give a "second pull" with the arms and back; this can be used very successfully by some while others get the "pull" from the start. 

Perform the exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight of the barbell 10 pounds and start over again. 

Inhale deeply on the upward pull, exhale when the barbell is overhead, inhale and exhale when lowering the bar. 

This is an excellent exercise for the back, legs and shoulders, also for the entire body. 

Figure 4: Two-Arm Olympic Press

This exercise is known as the Two-Arm Olympic Prfess and sometimes it is called a Military Prfess. It is not performed exactly like a military prfess because one can bend slightly one way or the other and backwards to give the barbell more of a "heave" than a military prfess [schtop it!] allows. 

To begin the exercise pull the barbell to the chest, then stand erect, placing the feet in line and apart. Looking straight forward, keeping the trunk erect, with the handle of the barbell touching the body at the lower part of the neck or the high point on the chest, start the press with a steady push by prfessing [damn it] as hard as possible, letting the bar pass close to the face in the upward movement. When the barbell reaches the height of the head move the body and head slightly forward, placing the bell toward the rear as shown above. Complete the exercise by pushing the barbell to arm's length overhead. 

Practice will tell whether the grip on the bar should be close, medium or wide grip to enable one to press more weight because of back, shoulder or arm construction which varies in individuals. 

The press . . . whew, I'm glad that damn "f" is leaving us be now . . . can be performed by encircling the bar with the thumb on one side and the fingers on the other as shown above or the "thumbless" grip with the thumb under the bar can be used.  

When the barbell has been raised to arm's length, then lower it to the chest and repeat the exercise. Perform the exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight of the bell 10 pounds and start over again. Inhale when pressing the barbell overhead and exhale when lowering to the chest. 

This is an excellent exercise for the upper back and shoulder muscles. 

Figure 5: One-Arm Straight-Legged Snatch

To perform the exercise, grasp the barbell as shown, center the grip for balance and place the other hand on the thigh at the knee as shown. Keeping the legs straight with the upper body bent forward as shown, start the upward pull by back, shoulder and arm action, bringing the weight as high as possible, then split under the barbell as shown in Figure 7. The movement must be performed quickly to get under the barbell. Stand erect and then lower the barbell to the floor and repeat. 

Perform the exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight 5 pounds and start over again. Inhale when pulling the bell upwards, exhale when overhead, inhale and exhale when lowering the bell to the floor. Perform this exercise with either hand. 

Because the legs are kept straight in the upward pull until the split is begun great pulling power of the upper body and small of the back is developed. 

Figure 6: Starting the Lift 

There are two ways of starting the one-arm snatch exercise. The position shown in Figure 6 is known as the "get set" style and is most commonly used by lifters because it is possible to get the "hook" grip secure to start the initial pull. 

When starting the upward pull, do not look at the bar, but forward as shown. Keep the lifting arm straight when starting the lift. 

Another method of starting the lift is to stand erect and "dive" for the bar. Perform this "diving" movement neither too fast nor too slow so that it will be possible to grasp the bar securely in the center, using either the "hook" grip or the ordinary grip. When using the ordinary grip, an immediate upward pull can be made; when the hook grip is used, a short pause may be necessary to secure the hold. 

Practice will make perfect. 

Start this exercise from the position shown in Figure 6 or use the "diving" method of gripping the bar. Notice the position of the bent legs and upper body. To start the exercise the lifting arm is straight and the hand of the other arm is placed on the thigh just above the knee. 

Now begin the exercise by pulling hard upwards with the lifting arm, assisting with the arm of the hand on the thigh and at the same time straighten the legs and upper body, pulling the barbell as high as possible, then split under the bell, bringing it to arm's length as shown in Figure 7.  Stand erect, then lower the bell in any desired manner and repeat the exercise. 

Perform this exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight of the barbell 5 or 10 pounds and start over again. Inhale on the upward pull, exhale when the bell is overhead, inhale and exhale when lowering the bell to the floor. Perform this exercise with either hand. 

This is an excellent exercise for the entire back and body. The lower the split of any of these exercises, the heavier the weight to be lifted. 

Figure 8: One-Arm Snatch from Hang

This exercise is performed in the same manner as the One-Arm Split Snatch in Figure 7, except that the barbell is held several inches off the floor to begin the exercise. Grasp the barbell in the center with the right hand, balance it, then lift it several inches off the floor, placing the left hand on the thigh as shown above. Notice especially the position of the entire body and the barbell. 

Now straighten the legs quickly and by pushing with the hand of the arm on the thigh and assisting very strongly with the upper body, pull the barbell as high as possible, then quickly split under the bell, bringing it to arm's length as shown in Figure 7. Stand erect, then lower the bell in any desired manner to the "hang" position and repeat the exercise. 

Perform the exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight of the barbell 5 pounds and start over again. Inhale on the upward pull, exhale when overhead, inhale and exhale when lowering. Perform this exercise with either hand. 

This exercise develops exceptional pulling power and the entire back. 

Figure 9: Leg and Back Exercise

With a barbell over the instep and the feet placed about 20 inches apart begin the exercise from the erect position. Lower the body by bending the legs and grasp the bar as shown, with the arms inside the knees. From this position stand erect by using the strength of the legs and also the back. 

When coming to the erect position be sure to keep the back quite flat. After the erect position has been reached, throw back the shoulders and raise the chest. Lower the bell again to the position shown and perform the movement without any weight. Lower the body again, grasping the barbell, then stand erect. Repeat by alternating these movements with and without the barbell. 

Inhale when coming to erect position, exhale when standing erect, inhale when lowering and exhale when lowered. 

This exercise can be made more difficult by standing on blocks almost level with the bar, and placing the heels together. Perform the movement of this variation same as the the above exercise, except that the arms are on the outside of the knees when in the lowered position. This variation is far more difficult than the above exercise and the weight of the barbell should be reduced to almost half. 

After exercising for some time, and if so desired, perform half of the repetitions of either variation of the exercise, or perform one variation during one exercise period and then the other at the next session. 

Be sure not to round the back while performing these exercises, placing too much of a strain on the small of the back and abdominal muscles. The strain of the exercise is to be placed on the powerful leg muscles, which are so essential in feats of strength where weights are lifted off the floor. 

This exercise develops the legs, buttocks, small of the back and the trapezius muscles which extend from the shoulders to the base of the neck. 

Perform these exercises from 8 to 14 times. When the maximum number of repetitions has been reached, increase the weight 10 to 20 pounds and start over again. 

Figure 10: Rowing Exercise 

Place barbell on floor in front of the body, now bend over, keeping the legs straight. Grasp the barbell with the hands shoulder-width apart, knuckles away from the body, now raise the barbell from the floor, keeping it hanging at arm's length. Keeping the upper body stationary as shown, then pull the barbell to the chest above the nipples as shown in figure. Lower the barbell to the starting position, several inches off the floor and repeat the exercise. Throughout the entire exercise never bring the barbell to a position below the chest. 

Inhale when pulling the barbell to the chest and exhale when lowering. 

This exercise develops the broad of the back and to get best results must be performed as explained. If it is impossible to pull the bell up until it touches the chest, pull it as high as possible. 

Perform the exercise from 8 to 14 times. When maximum number of repetitions has been reached, increase the weight 10 pounds and start over again. 

Figure 11: Straight-Legged Deadlift

Place the barbell in front of the body as shown. From this position stand erect by using mostly the muscles of the small of the back. Lower to the position shown and repeat the exercise. Always remember to keep the legs perfectly straight throughout this exercise. Perform the exercise with a steady pull. Inhale when coming to the erect position and exhale when lowering. When the erect position is reached throw the chest forward and the shoulders back.

Some individuals may find it impossible to lower the bell to the floor while keeping the legs straight; in such cases it is advisable to grasp the bell and using bent legs stand erect. After the erect position is reached keep the legs straight and lower the bell as far as possible toward the floor and as the exercise is repeated it will be possible to lower the bell a little more after each repetition. After a period of time it will be possible to lower the bell to the floor while performing the exercise. Perform this exercise with a weight that does not place any undue strain on the small of the back and midsection. 

This exercise develops the parts of the body just mentioned and also the muscles along the back of the legs and spine. 

Perform the exercise from 8 to 14 times. When the maximum number of repetitions has been reached, increase the weight 10 pounds and start over again. 

Never make a heavy lift out of this exercise because of placing undue strain on the small of the back and midsection.

Figure 12: Two-Arm Split Clean for the Jerk 

The starting position in the two-arm clean & jerk is the same as shown in Figure 1, if the "get set" style is used, although the hands are placed only slightly more than shoulder width apart. Some use a grip only shoulder width apart. The style of "diving" for the weight is most generally used; some use the "hook" style of gripping while others use the ordinary grip. The "hook" grip is used most successfully in cases where the lifter has trouble with the bar rolling out of the hands. 

There are two methods of cleaning a barbell to the chest in the clean style: the split style and the squat style. The squat style is used by lifters who are adapted for this style which enables them to clean a heavier weight to the chest. The squat style, like much other such information, is included in the Good Barbell Lifting Courses 3 and 4.

Two Arm Split-Clean for Jerk 

The split style is used by most all lifters and is most successfully employed because of the perfect balance attained. Start the lean to the shoulders by grasping the bar in the "get set" style or the "dive," whichever is preferred. Now straighten the legs forcibly, pulling the back and arms as hard as possible until the bell reaches a position in front of the lower chest, then quickly split one leg forward and the other back, snapping the elbows forward until the bell is in the position shown above. 

Some lifters in cleaning the weight do not move the front foot but move the other backward. Split as low as possible if you wish to clean heavier weights and pull as hard as possible when cleaning the weight to the chest. A strong second pull is employed by some lifters. 

Figure 13: Two-Arm Jerk

There is only one way of jerking the bar overhead and that is the split style. Note: 1945 date of publication. After having cleaned the barbell as shown in Figure 12, stand erect, holding the barbell firmly at the chest, throwing the chest and elbows forward with the feet in line. Now commence the jerk by bending the legs slightly, and quickly and forcefully straightening them, pushing strongly with the arms and thus throwing the bell upwards as high as possible. At the proper moment, acquired through practice, quickly lower under the barbell by splitting one leg forward and one backward, still pushing the barbell until it reaches a position at arm's length overhead as shown in Figure 13. Then come to the erect position, feet in line to complete the exercise. 

Perform the exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight of the bell 10 pounds and start over again. 

Inhale when cleaning the barbell to the chest, exhale when at the chest, inhale when starting the jerk and exhale at completion of jerk. Some may have to inhale and exhale several times when the barbell is in various position because of tiredness and breathlessness which may result while performing the exercise in repetition form. Note: 5-10 rep clean and jerk sets? The description of tired breathlessness is a wee understatement in my experience. 

The cleaning movement greatly develops the small of the back while the jerk greatly develops the upper back, arm and shoulder muscles. In fact the entire body is greatly involved in the two-arm clean & jerk exercise. 

Figure 14: Two-Arm Swing

Stand erect with a dumbbell in either hand, holding them at arm's length at the sides, bend the legs slightly and the upper body forward to some extent, swinging the dumbbells backwards as shown in Figure 14. From this position, begin the upward movement, keeping the arms straight, then straighten the legs in some "snappy" manner and throwing the upper body slightly backwards, swinging the dumbbells forward and up until they reach a position with the level of the head. Now lower the body by splitting the legs, one to the front and the other to the rear. This throws the dumbbells in a position at arm's length overhead to complete the exercise. When performing this exercise, do a continual movement until the number of repetitions desired to be done are completed. Lower the dumbbells into the position shown in the figure and repeat the exercise. 

Inhale when swinging the dumbbells overhead and exhale when lowering. This is a great all-around exercise and beneficial results can be obtained by performing it. 

To change the exercise, place the feet wide apart and lower the dumbbells between the legs and from that position swing them overhead. Another method is to place the dumbbells on the floor on the sides of the body at the completion of every repetition instead of at the completion of the exercise. Perform only one of these exercise positions at one time. During separate exercise periods, it is advisable to perform the exercise in different positions mentioned. 

Perform from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight of either dumbbell 5 pounds and start over again. 

Figure 15: Side Exercise 

Grasp a dumbbell with the right hand and push or jerk it overhead. Hold dumbbell overhead until feet are placed as shown in Figure 15. Now lower the dumbbell to the position shown with the palm of the hand to the front as shown, and the elbow in line with the shoulders but slightly to the back. 

From this position, push the dumbbell overhead by assisting with the leg opposite the lifting arm bent to some extent, and at the same time, bend the body to the left and slightly forward. Push with the right arm until the dumbbell reaches a position at arm's length overhead. Lower the dumbbell to the position shown and repeat the exercise. 

Inhale when pushing the dumbbell overhead and exhale when lowering. Throughout the entire exercise, the arm opposite the lifting arm should be kept free from the body as shown and the leg on the side of the lifting arm must never be bent. 

This is a wonderful exercise for the triceps, shoulders, back and side muscle. This exercise can be changed somewhat by keeping both legs straight throughout the entire exercise . . . this places more strain on the muscles around the sides and midsection. 

Perform the exercise from 5 to 10 times with either arm. When the maximum number has been reached, increase the weight 5 or more pounds and start over again. 

Figure 16: One-Arm Swing

Place the dumbbell on the floor between the feet and to the rear, now bend over, keeping the back quite flat, bend the knees and place one hand on the thigh above the knee. With the other hand, grasp the dumbbell. You are now in the position shown in Figure 16. 

Start the exercise by swinging the dumbbell forward and up, by straightening the legs and back and assist by straightening the arm on the thigh at the beginning of the exercise. When the dumbbell reaches the position at arm's length overhead and the other arm is free, the dumbbell is lowered to position shown. Repeat the exercise. The arm that grips the dumbbell is kept straight throughout the entire exercise. 

Inhale when swinging the dumbbell overhead and exhale when lowering to the starting position. 

When performing this exercise and the dumbbell reaches a position overhead but slightly forward the legs have almost straightened, then perform a slight dip by bending the knees slightly more. This will place the dumbbell in a position at arm's length overhead. Straighten the legs and the exercise is completed. 

This is one of the best all-around body-building exercise and is a great warming-up exercise. 

Perform the exercise from 5 to 10 times with either arm. When the maximum number of repetitions has been reached, increase the weight 5 pounds, and start over again. 

Figure 17: Rowing Exercise

Place a dumbbell in front of the body and the feet about 24 inches apart. Now bend halfway over, placing the hand on a raised object about 18 inches in height and with the opposite hand grasp the dumbbell with the knuckles forward and hold the dumbbell at arm's length. Pull dumbbell toward the shoulder until it reaches a position as shown in Figure 17. Lower the dumbbell to the hanging position again and repeat the exercise. 

Inhale when pulling the dumbbell to shoulder and exhale when lowering. Always remember when pulling the dumbbell to the shoulder to being the arm into position shown. 

This exercise is a wonderful developer of the muscles of the broad of the back, the muscles on top of the shoulder and the neck muscles. This exercise is a favorite with all those who have or want unusually developed muscles of the broad of the back. 

Perform this exercise from 6 to 12 repetitions with either hand. When the maximum number of repetitions has been reached, increase the weight 10 pounds and start over again. 

Enjoy Your Lifting!