John Farbotnik
Just one more example to make the procedure more clear before we discuss the exercises in detail. Should you weigh in the neighborhood of 150-170 pounds and have been accustomed to exercising in the deep knee bend with 200-225 pounds x 10 repetitions, then drop your weights 50 pounds and squat no less than 20 times, preferably 30 counts if you are one of those fortunate individuals who can. There are a great many who are capable of squatting 40 repetitions but will not use 30 for no better reason than laziness, but of course their excuse is something else.
Up to this point you have perhaps read discussions concerning high repetitions elsewhere but never to my knowledge was it suggested that the weight be light enough to be easy in execution so far as concerns leg strength. In the old style of deep knee bends you were accomplishing your squats with the energy stored in your thighs. When exercising the new way for chest growth you will not dissipate the thigh energy or strength to the extent that you had previously done.
You will discover, after a trial, that you are squatting on lung power and not thigh strength. In developing lung power you will increase the size of the lungs. No one so far as I know has been able to exhibit large lungs in a small rib box. It would be like displaying a quart of liquid in a pint bottle. It follows that the chest assumes the position of its contents, large lungs assuring you of a deep, shapely chest.
J.C. Hise
We shall now discuss in detail the exercises to which we have already referred. The manner in which these exercises are to be executed is decidedly singular and we urge you to pay particular attention to the description. We shall discuss them in order of the deep knee bend, the two arm pullover, and the straight legged deadlift.
The amount of weight to be used in the deep knee bend depends entirely upon your present strength and endurance. It should be of such a poundage that you are capable of squatting no less than 20 times, preferably 30, in the manner about to be described.
It is suggested, and I think that you will find it a necessity, that you use a bar that is slightly bent (cambered) for this exercise. It will prevent the bar from rolling on your neck, a condition that proves to be quite painful, and lowers your repetitions many counts.
Moreover, it is desirable to have a support of some description to hold the loaded bar at shoulder height for easy accessibility in placing the bar across your shoulders preparatory to performing the exercise. It is, in addition, found to be a handy little gadget for removing the bar from your shoulders when you are breathless.
It is to be fully understood that you are exercising on lung power.
Your legs should be little more than mildly tired when you have competed the exercise but your chest should be COMPLETELY tired. You will experience pains in the chest from the expanding chest walls. These are growing pains and you should work at sufficiently high repetitions to maintain that feeling after every session of squats. When you reach the point of no longer feeling a fullness in your chest following the execution of this exercise you should go to higher repetitions of slightly higher weights. But at no time use less than 20 counts per exercise. If you can use 40 repetitions you are going to have a chest that will surpass your wildest dreams.
Now, let us perform the exercise.
Place the weight on your shoulders and taking three very deep breaths squat on the third one, going down on full lungs, exhaling on the way up.
Take three more DEEP breaths and go down again on full lungs, rise and repeat 20 to 30 times. Three very deep breaths between squats and hitting bottom on full lungs is the important part of the exercise and should be kept in mind at all times.
Should you experience slight dizziness from the deep breathing disregard it for the first three exercise periods. If it continues after that it is indicative that you are not using enough weight. Still -- I don't want you to think that the heavier the weight you use the greater results you will obtain. It is not the amount of weight you use but how you use it that results in rapid chest growth.
Experiment a little with your repetitions to find the weight that causes your chest to feel full at the completion of the exercise. 20 counts may suit you mentally but 30 may prove more productive physically. At the end of the squats you should be gasping for breath. Do not try to see how quickly you can return to normal breathing but maintain the full chest that this exercise will give you by carrying it in the position throughout the rest of the day.
The second exercise is the two arm pullover with a barbell. It is to be performed in a special manner. I have observed men who have specialized on this exercise who received excellent results. But when used in conjunction with the breathing squats, the results obtained are startling!
In execution one lies prone upon the floor and holding a barbell of such weight that will permit you to repeat the exercise about to be described 20 to 30 repetitions. This may prove to be as little as 15 pounds or as much as 40 or 50. It is doubtful if over 50 pounds need ever be used even by the very strongest as a developmental exercise.
With the bar held at arm's length above the chest take a deep breath and lower the weight to arm's length behind your head. When the plates touch the floor, raise the bar to a position over your chest and exhale. Inhale deeply, exhale, inhale again and lower the weight to arm's length, keeping the elbows locked throughout the exercise, until the plates again contact the floor then raise the bar above your chest and exhale. Repeat 20 to 30 repetitions. Throughout the exercise concentrate on spreading the rib box as much as possible in all directions.
Because of its chest-deepening qualities it is advisable to repeat this exercise daily during the chest specialization program. The exercise does not dissipate a great deal of energy and in some instances even twice daily will not prove to be excessive. We are referring only to the pullover.
The next in order is the straight legged deadlift. While this is primarily a power exercise, it has chest-deepening qualities that cannot be found in any other exercise to the same extent. It can be explained that the chest receives its benefit from the breathlessness created due to the strenuous exertion of the large back, hip and thigh muscles all working in unison to overcome the resistance of the weight used. Moreover, in correctly finishing the exercise, the shoulders are pulled up and strongly back thereby flexing the large latissimus muscles of the back. It is not mere coincidence that one observes among the best deadlifters the finest upper as well as lower back development.
Doug Hepburn reg-deadlifting in training.
Approximately one-third more weight can be handled in the straight legged deadlift of a "hopper" is used. Numerous men have suffered sprained backs from the regular straight legged deadlift. All danger is avoided when a hopper is used and all the great advantages of the exercise are not only retained but multiplied many fold in conjunction with this easily constructed apparatus.
or . . .
It is our opinion that in the regular straight legged deadlift, only the light weights should be used for the reason that your back is rounded when the bell touches the floor. There is a short period of relaxation and in the pull which follows in the straightening process there is the danger of a sprain. However, if you "dive" with the weight and bang it hard on the floor or hopper the vertebrae remain in line. When this condition exists there can be no possibility of back strain. The muscles of the back do no relax sufficiently to permit the spine to kink which would result in a torn or displaced vertebrae. Just remember that heavy weight handled carefully like a crate of eggs is disastrous, while heavy weights handled like iron develops power and a man's chest!
We feel that ever bar bell man should have a hopper at his disposal and for that reason we are including in this treatise information and drawings from which you can construct your own apparatus.
The hopper is made from two pieces of 4x8 lumber 48 inches in length. If the 4x8 is not available use 2x8 lumber. Two thicknesses will result in 4x8. These can be bolted together when they are attached to the end supports which hold the contact planks from the floor. The entire construction should then be anchored to the floor or a bottom placed in the apparatus itself in order to keep it from bouncing around the room when in use. Reference to the drawings should make the details of construction perfectly clear.
In executing the straight legged deadlift exercise on the hopper one performs it much in the same manner as when doing the regular exercise excepting that you use a great deal more weight. Bend your knees, keeping the back flat in coming erect the first time with the weight used. Then, locking your knees dive with the weight with the weight hitting the hopper with all the force of the dive. Immediately upon contact of the weight and hopper pull, and come to the erect position. Use a weight that you can repeat at least 20 repetitions. This weight will be approximately one-third more than you can handle 10 repetitions in the straight legged deadlift without a hopper. In other words you can use one-third more weight in the same exercise for twice the number of reps.
The rowing exercise, snatches, cleans, dead lifts, etc., all reach the latissimus muscles of the back. There is an auxiliary apparatus that may well become a part of the barbell man's equipment. I am referring to the overhead pulley. When used in conjunction with barbell exercises the latissimus muscle takes on a much fuller appearance. It is a foregone conclusion that the trapezius, deltoids, pectorals, an triceps will come in for a large share of benefit if one persists in the use of the pulley over a reasonable period of time.
The construction is quite simple. Arrange a strong pulley overhead. An old chest expander handle makes a good grip and on the other end of the rope attach a large hook to be used for holding the waitress that worked at Ed Gein's favorite coffee shop, er, holding weights of various sizes.
In performing the exercise use a weight that you can handle 20 times. Using the right arm stand with your right shoulder towards the pulley. Grip the handle securely and, keeping the elbow locked, pull down, the hand traveling behind your back for five counts. The next five repetitions your hand travels across your chest flexing the pectoral muscle each time. The next 10 repetitions are completed facing the machine. Use the overgrip pull down, arm locked throughout the entire movement, letting the hand travel back as far as you can. Flex the triceps forcibly with each movement. Complete five counts in this fashion and then the last five by using the undergrip. The elbow is bent in this movement and locked only as the arm reaches the farthest point behind you.
The prone crucifix with dumbbells of moderate weight while supported on a box or stool will tend to spread or deepen the chest. The pectorals, or course, receive direct exercise from this particular movement.
THE EXERCISES MENTIONED AND EXPLAINED ARE TO BE A PART OF YOUR REGULAR PROGRAM AND NOT TO BE CONSIDERED A COMPLETE COURSE IN THEMSELVES.
Throughout this booklet I have said that you should not do this or that. Perhaps it has been just a little confusing and in order that it shall be made as clear as possible I am going to list in a concise manner what I feel to be the most important things when one is primarily interested in developing the chest to the ultimate of one's capabilities.
DON'T:
1) Don't handle a straight legged deadlift like it was a crate of eggs. Dive with the weight and bounce it hard.
2) Don't squat on empty lungs.
3) Don't breathe through your nose while exercising.
4) Don't slouch throughout the day and expect an hour of exercise three times a week to correct what you spend the rest of the time destroying.
5) Don't use too heavy a weight in the pullover exercise.
6) Don't crowd your squat poundage. The weight is not all-important. What is important is the way you breathe, so do that correctly.
DO:
1) Take three deep breaths between each deep knee bend.
2) Open your mouth and suck in great quantities of air. Fill your lungs completely and forcibly.
3) Always squat on full lungs.
4) Extend your ribs and keep your hips on the bench or floor when doing your pullover exercise.
5) Dive with the dead lift bell and bounce it hard on the hopper.
6) Continue deep breathing long after the squats.
7) Demand breathlessness from your squats.
8) Carry yourself comfortably erect at all times.
9) Enjoy Your Lifting!
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