Speedy Muscles - Reg Park

 

She's tiny! 

Reg Park  brings you those sensational POWER-SPEED exercises, guaranteed to build huge, speedy muscles, loaded with power and filled with endurance. 

POWER -- SPEED -- ENDURANCE -- magic words of a magic era when all men dream of the glory of mythic masculine greatness and impressive STRENGTH with an overwhelming desire. 

A magic era, and a HOSTILE time as well. Never since the beginning of civilization have there been so many wonders of advanced science to live for, and never before has so much emphasis been placed on MIGHT! 

The entire world is bristling with military action . . . girding itself for the inevitable conflict in which the MIGHT of nations will hold the destiny of the world in balance. As unjust as the outcome may seem, it is wise to face the realization that the victors will be the STRONG . . . strong in numbers, strong in the tools of war, and above all strong in their ability to DO THINGS. Just a SHOW of military might will not be the deciding factor . . . ACTION at a time when it is most needed is the answer.  

Jack Lipnick

It may seem like a far cry from the battlefields of the world to your peaceful home gym or bodybuilding club, but the same principle of MIGHT . . . and the ability to use this strength in a definite and useful manner at the very moment you need it the most remains the same. 

GONE are the days when a man was admired for his physical appearance only. TODAY -- a star of the bodybuilding world must possess a combined quality of impressive muscularity and useful power to establish himself as CHAMPION. 

To fit into this changing picture, bodybuilding instruction must incorporate certain new ideas and it is necessary to teach bodybuilders the correct way to train so that besides gaining huge muscle size, their programs will give them that additional quality of utmost muscular utility. In this way their bodies will not only look impressive to the eye, but in addition they will be able to ACT in a forceful and mythculine manner whenever there is the need for such action on their part. 

The first goal of any bodybuilder to strive for is large, powerful muscles. Orthodox and scientific training methods as set down in the regular McWeider System will do this quickly and surely. Then, after this first goal is reached a new and more significant phase of bodybuilding must be entered into in which all the muscles of the body are infused with blinding SPEED . . . panther-like muscular reactions . . . fast on the draw . . . a whole-body mental and physical coordination so rapid in action that split-second timing becomes commonplace. 

To gain this enviable degree of physical perfection is not hard . . . BUT -- you must know how. You must know the exercises to perform. How to perform them and WHEN they will do you the most good.

The ability to do things with your muscles is not the result of a happy accident. It can come only through the application of definite scientific principles . . . 

ENOUGH! Let's get to the real deal already. 

And now . . . 

 . . . for the SECRETS of this sensational type of muscular impressiveness and physical ability. 

POWER-SPEED movements hold the answer. I am going to set down a number of such movements in this article. However, first I want to impress upon the reader that the beginner MUST NOT attempt these movements. They are for the advanced bodybuilder only.

The beginner must for at least the first six months follow a less severe type of program, one which will place most emphasis upon large muscles and power. His muscles must be large and well-formed before he can tackle these movements. 

So, if you are an advanced bodybuilder, here are some exercises for you to practice . . . 

Exercise 1: High Bounce Two-Arm Standing Press

You will need a pair of adjustable racks for this. Raise the racks to a position just about eye level. Make sure your rack or squat racks are solid. Get two pieces of rubber padding and securely affix this padding to the brackets upon which the barbell is laid across the racks. 

Now for a test, load the barbell, which is resting across the racks (or boxes) with the amount of weight you can handle in a limit press. Take the grip you normally use in a two-arm press. Set yourself securely in pressing position and press the barbell overhead. 

Now, carefully lower the barbell so that it drops down onto the padded racks and bounce it off, pressing the weight again. If this is done correctly, this second press will be easier than the first. 

Lower the weight again and once more bounce it off the racks and press it. Perform six presses. Take a rest and perform another six bouncing presses, and then finally a third set. 

Once you become used to the movement you will be able to use a tremendous amount of weight and will make sensational gains in power and speed. 

Exercise 2: Lying Bounce Press Off Blocks

Obtain two solid wooden blocks or two sturdy boxes about 14" high. Secure one rubber mat on the top of each of these blocks. Place the barbell so that the plates rest on these two blocks. 

Now, lie underneath the barbell and take a position similar to the one you would take when performing a supine press. Press the weight off the blocks to straight arm's length. Now lower quite rapidly and bounce the barbell off the blocks, pressing the weight again to arm's length. 

Perform 3 sets of 6 reps in this exercise. 

Exercise 3: Rebound Power Shrug 

You use the same blocks as in the last exercise for this. Place the barbell on the blocks and hold onto the bar with a normal width grip. Now, keeping the elbows stiff, stand up with the weight and at the same time shrug the shoulders as high as you can. 

Lower the weight to the blocks and permit it to bounce off, and again pull up the weight and shrug your shoulders. This exercise will develop ALL the pulling muscles of the body. 

Perform 3 sets of 8 repetitions. 

Exercise 4: Rebound Partial Deadlift

4) Again using the same blocks. Grasp the bar with one palm facing the rear and the other facing to the front. Now, stand up with the weight as in the regular deadlift. Lower the bar to the boxes, bounce it up again and hop, hop, hopper to it, Buster. 

Exercise 5: Speed Quarter-Squat

You will need the rack or a pair of squat racks here again. Adjust them so that when the bar is across them and on your shoulders you will be in a one-quarter squat position. Now, straighten the legs and lift the weight off the racks. Lower the weight back to the rack and immediately straighten the legs again. 

DO NOT try to actually bounce or rebound the bar off the racks, merely raise and lower AS QUICKLY AS POSSIBLE. 

Perform 3 sets of 12 repetitions in this exercise. 

The above routine represents a very thorough workout in itself. You will be able to use so much more weight in the various movements than you have ever used before . . . and it is wise, at the start at least, not to include any other movements in the schedule. 

There are many more power-speed exercises of this nature which can be performed. 

Enjoy Your Lifting!