Develop Maximum Strength - Hal Stephens (1949)

 

Intro from Peary Rader: 

We feel that too much attention is given by many barbell men to the development of bulk and shape to the exclusion of the more valuable quality of strength and energy. It has been said that if you train for shape, strength will follow. This is FAR from the truth but because it sounds "catchy" it is often quoted as fact. We hope that we can interest the body builder in a strong, vigorous body as well as a shapely one with impressive measurements. 

A great deal of the emphasis is being placed, these days, on the ultimate muscular development with special attention paid to shape, size, and separation of the muscles. In the opinion of the writer, it would be well to also consider development of great bodily strength along with building a fine looking physique. 

We do not intend to imply that bodybuilders are lacking in strength, but it does seem that many of them simply do not think enough about attaining a maximum of power. A well rounded training program should include strengthening exercises which toughen the ligaments and tendons of the body as well as increase the maximum contractile power of the muscles. 

Increased muscular development and an increase of strength usually go hand in hand, although they very frequently do not. You have probably seen both extremes: in one case a muscular giant that cannot press much over bodyweight, and in another case a lifter with a "string bean" physique who lifts unbelievable poundages, certainly more than his appearance would indicate. 

Men have admired the great strength stars for centuries. Arthur Saxon became immortal in the lifting world because of his terrific feats of strength, particularly in the bent press. [You've all seen enough photos of Artie SocksOn, er, SlacksOff bent pressing]. 

                                                               Okay, which Saxon bro didn't show up for the gig. 

                                           He's likely out back heaving up mounds of butter and pounded beer. 

                                                                            No matter, the show must go on! 

He cared very little about the appearance of his physique. On the other hand, Eugen Sandow became famous for both his strength ability and his matchless physique. He was a master showman who capitalized on his assets. The point we hope to bring out is, he not only looked strong, he was strong! 

While many of us may prefer to specialize on either bodybuilding for a perfect physique, or indulge in competitive lifting alone, there are thousands of weightlifters, including the writer, who enjoy mixing competitive lifting with bodybuilding training. 

When combining different aspects of lifting, you may not excel or reach the top in both phases of the weight-game, but you will experience many of the benefits and honors that each has to offer. 

There are several ways in which a bodybuilder can go about building maximum power. One method consists of employing heavy exercises for not more than 3-5 repetitions for several sets. 

Another effective method which could be used in conjunction with the heavy exercise would be the practice of the quick competitive lifts. 

Special strengthening exercises and the utilization of supporting lifts for strengthening tendons and ligaments should not be overlooked. 

HEAVY EXERCISES AND DEVELOPMENTAL LIFTS

It has been proven many times over that in order to be able to lift a heavy weight, you have to train with heavy weights. If you have an ambition to military press 200 pounds, you will have to work constantly near your limit in order to succeed. 

We are going to suggest several exercises and attempt to show how you can increase the physical power of the entire body. 

1) The Deep Knee Bend

This familiar exercise is a favorite for developing great strength, particularly in the legs and back. Greatest muscular development seems to come from 10-20 repetitions with maximum resistance. 

For maximum lifting power, however, we are going to recommend that you get loaded and put a poundage on the bar that will permit not more than 4 or 5 repetitions. Many strength athletes start with about 3 reps, 4 sets should be a MINIMUM.  

Rest before loading the bar with a poundage which permits 2 or 3 reps, and try that for 3 or 4 more sets.

Then add 10 pounds and perform a single attempt. 

Add another 10 pounds and perform another single attempt. 

Continue until you reach your near or actual limit. 

Caution: do not approach your limit too closely, if you do not have safety devices or spotters. Don't fail to warm up before commencing the heavy lifting. 

2) The Half Knee Bend 

This exercise is commenced in the same manner as the full knee bend, but the bar is not lowered more than a foot vertically while the exercise is being done. It simply means what the name implies: that only half a deep knee bend is performed. Because the movement is very limited, it would be best to load the weight to your maximum full knee bend poundage for a single attempt, and perform 10-15 rapid half knee bends. This is one exception where high repetitions are recommended. 

The half knee bend greatly strengthens the muscles, tendons, and ligaments in the vicinity of the knee and also the muscles of the thigh. 

Practiced with maximum poundage for 5 repetitions and 3-5 sets, it is a basic exercise-lift for increasing the poundage you can lift in the two hands jerk. 

To develop great supporting strength, load the bar to a poundage 50-100 pounds in excess of the resistance used in the half knee bend and lift it off the rack or standards (which, incidentally, you must have). Hold it for 20-30 seconds and perform several very slight dips before replacing it on the rack. Repeat this procedure for 5-10 sets. 

You will find that over time it is possible to lift quite a considerable poundage off the rack, but take care that you increase the resistance very gradually. It's quite a task to extract your neck from under the bar should it be pinned to the floor accidentally [nice one, Hal!]. 

An advanced lifter should be able to use from 500-700 pounds in this supporting and dipping lift, and a man with not more than one year of serious training should be able to handle as much as 300-400 pounds. Of course, this poundage would be determined in part by the type and nature of your previous training. 

Work up in 20 pound jumps from a moderate weight if you are in doubt as to the amount of resistance to use. 

This supporting method builds great supporting strength throughout the entire body. We learn that the back must be kept straight, so that the terrific compression of the vertebrae will be absorbed evenly. We also learn that plenty of deep breathing is essential for body growth and that the chest box may actually increase in size as a result of lifting heavy weights on compressed, air-filled lungs. J.C. Hise follows this principle in his "breathing shoulder shrugs," which have met with some measure of success.

A variation of this lift consists of grasping the bar with a pressing grip (with bar in front of neck) and placing the shoulders under the bar before you lift it off the rack [front squat position]. Holding the barbell in a position preparatory to jerking the weight, perform a few shallow dips. Replace the bar on the rack and rest a couple of minutes before the next attempt. Repeat for 5-10 times. 

Although you cannot handle quite as much weight as when the bar rests behind the neck, you will find that this method of lifting greatly strengthens the wrists and arms as well as the back and legs. It is a wonderful help toward improving your ability to jerk heavy poundages. 

3) The Dead Weight Lift      

This fine strength-building exercise develops tremendous power in the back and legs and also increases the supporting ability of the arms and trapezius muscles. For attaining maximum strength and development, perform the regular dead lift (with back straight) for 5 to 10 repetitions and 3 to 5 sets.

To increase ultimate lifting power use maximum poundage for 3 reps and perform no less than 5 sets. Do not attempt single attempts unless you are training for a dead lift competition. Work up to heavy weights very gradually over a period of weeks if you have experienced any back trouble or injury in the past. Use at least 15 reps at first to condition your back to this exercise, and then increase resistance. 

If one grip is reversed to prevent losing hold on the bar, alternate the grip for each set. Reversing one grip tends to cause a slight lateral curvature in the spine and unless the grip is alternated this curvature might become pronounced. An over-grip is preferred by many lifters, some of which use a hook grip (fingers overlapping the thumb) to hold the bar. 

You may have sensed by now that the dead lift is a terrific grip strengthener, which it is. A thick-handled bar bell will severely tax the grip. 

To develop supporting power, place the barbell plates on blocks so that the bar is slightly above knee level and load the bar until only 5 reps are possible. Grasp the weight and lift the bar until you stand erect. Repeat the 5 reps for 4 to 5 sets.

We do not recommend the stiff-legged dead lift, because of the danger of placing too much strain on the back.

4) The Straddle Lift

This heavy exercise is also excellent for developing supporting strength. It affects approximately the same muscle groups as the dead lift, except that in this lift it is possible to keep the back perfectly straight. 

Place the barbell plates on blocks at least 12 inches high and straddle the bar preparatory to lifting. Place one hand on the bar in front of you and one behind you. Keep the back straight and lower the body until the legs are straight. Perform a series of dips or 1/4 bends. 

Begin by using maximum poundage for 10-15 reps, and increase the poundage with fewer reps per set over a period of two weeks. Work into 4-5 sets of 5 reps each. Alternate with the placement of the hands in order to insure even strengthening of the body.

The above exercises are designed to increase overall body strength, particularly the large muscles of the legs and back. 

The next series of exercises and lifts will increase lifting and supporting power of the hands, arms, and the shoulders. 

HEAVY EXERCISES AND LIFTS FOR DEVELOPING HAND, SHOULDER AND ARM STRENGTH

1) Two Hands Jerk

One of the best strengtheners for arm and shoulder strength is the two hands jerk. Jerk (or jerk-press) the barbell to arms' length and hold this weight for several seconds. Resist the weight strongly as you return it to the shoulders. Repeat the jerk for 4-5 repetitions and 3-5 sets. Use maximum poundage and try several single attempts. 

You can greatly increase the ligament or supporting strength by using a high rack (above head height) and lifting the weight with arms already extended and elbows locked out. Even better and certainly a safer method consists of suspending a pair of chains, cables or heavy rope from overhead rafters and fastening them to the bar so that it will hang at a point a few inches above the head. Split the feet fore and aft to lower your body under the weight and lift the barbell with arms locked. Hold the bar in the overhead position for a few seconds before lowering the weight. Repeat for 5-10 times using a poundage 50-75 pounds in excess of your limit jerk. If you are interested in increasing your one-arm jerk or bent press poundage, practice this supporting lift with one arm and less poundage. 

2) The Supine Supporting Lift

This lift is similar to the jerk as far as it affects the strengthening of the wrist and elbow region. The lifter assumes a supine position on the floor and extends his arms vertically. The barbell is lifted up by an assistant. It is grasped with a pressing grip and strengthening of the wrists, elbows and triceps is accomplished by lowering the bar a few inches and pressing it out. Have the barbell loaded to a poundage approximately 50 pounds heavier than your best supine press. 

Try several attempts at this pressing and increase the weight with each set. Work up to a poundage that need only be supported by the arms to derive noticeable effects. 

It is well to have blocks under the plates in case the weight cannot be sustained in this position. Large plates (45 pound Olympic plates) serve the same purpose. Have someone spot the weight while practicing this strengthening exercise. 

To strengthen the arm for bent pressing, practice this supporting feat with one arm and less poundage (about 30-40 pounds over your best bent press). Harold Ansorge . . . 

. . . who has bent pressed over 300 pounds on several occasions, recommends this supporting lift for strengthening the arms and wrists.

I'm betting this booklet would be interesting . . . and he wrote one on each of the three Olympic lifts: 

3) Heavy Curls

The regular two-arm curl performed with a heavy poundage which allows 3-5 repetitions will strengthen the biceps, forearms and wrists. Use at least 5 sets for best results. Work up to single attempts with maximum poundage, if you desire. Heavy reverse grip curls are excellent for strengthening wrists and forearms. 

EXERCISES FOR STRENGTHENING THE NECK

Exercises for strengthening the neck consist principally of variations of the wrestler's bridge. To add great strength and supporting ability to the neck, practice the wrestler's bridge in the supine position while supporting a barbell in the hands. An increase in poundage provides greater resistance. Pressing the barbell vigorously while in this position strengthens the neck muscles even more. 

THE FAST LIFTS

In contrast to the slower steady lifts, such as the knee bend and dead lift, we have the fast lifts which develop your ability to release energy in one short burst of power. The one or two hands snatch are probably the best examples of fast lifts. 

Practice of these lifts teaches us how to expend a great deal of energy in a short space of time. It also builds up a terrific reserve of nervous energy, something that is very valuable for the emergencies of everyday life.

The two hands snatch, for example, requires not only a quick release of energy, but a fine degree of mental conditioning. The amount of concentration employed by the world's best snatchers is something to behold. Have you noticed how some pace back and forth before the bar as they work themselves up to the proper mental pitch before a lift? They are reaching a very delicate point in attaining a definite mental attitude which will enable them to throw everything into making the lift, and do it with perfect timing and coordination. 

We recommend the practice of the snatch, and clean & jerk, for developing a reserve of explosive energy and physical power. Use not more than 5 reps and preferably 3, for 3-5 sets. Single attempt snatches with maximum poundage are recommended for the young lifter with competitive aspirations. 

The clean & jerk is similar to the snatch in movement and is also a terrific back developer. The fact that it is really two, two lifts in one makes it a wonderful developer of stamina. 

SUMMARY

Great strength is an intangible substance. We cannot very accurately gauge the strength of a man by his appearances, even though he may have excellent development. 

Why are some fellows so much stronger than others of equal development? The difference in strength among weightlifters probably depends upon two major factors: hereditary characteristics and previous training. Since we have very little control over our inherited factors, we will have to concentrate on following proper strengthening programs. 

This discussion with its descriptions of the most effective exercises may be summed up as: 

1) We can develop great contractile power in our muscles by employing a heavy system of exercise in which we seldom exceed 5 reps, but repeat each set for 4 or 5 more times. Although any exercise may be included, we have suggested the heavy ones which contribute the most to overall body power. 

2) It is possible to support very heavy weights though supporting lifts which greatly strengthen the ligaments, tendons, and of course, the muscles. These lifts are very restricted in movement and are intended to toughen the attachments of the muscles to the bony structure. 

3) The quick competitive lifts such as the snatch, and clean & jerk develop in us the ability to put forth tremendous energy and power in short bursts. These lifts may be compared to sprinting as high repetition movements are to long distance running. 

There are very few movements that require the reserve stamina as the two hands snatch or the clean & jerk, and that takes in all sports. 

STRENGTHENING PROGRAMS

Development of maximum strength should begin only after a solid muscular foundation has been acquired. Achieve good muscular growth and then consider developing the ultimate in physical power. 

For the advanced lifter, the heavy exercises can be performed in conjunction with regular training. The bodybuilder will probably be able to allow only one workout per week for strength exercises, unless he is training for a strength contest, in which two or three periods per week might be necessary. 

Some strength athletes such as William Boone find that specialization on one strength feat like the dead lift or jerk is necessary in order to achieve spectacular results.

The strictly competitive lifter is already a lifting specialist and requires little else to develop extra power in his lifts. 

Because of the variety in bodybuilding training programs, we will not attempt to incorporate strengthening exercises into suggested routines, but leave that to advanced bodybuilders who have by now become well established in their training procedure.  

Enjoy Your Lifting! 

June 2025, 101 minutes.

    

December 2024. Illustrated monograph. 288 pages. 

 

Not long ago. 

What could possibly go wrong . . .