Documente Academic
Documente Profesional
Documente Cultură
A N D S H OUL DERS
A Bosco Book
By
HARRY B. PASCHALL
Published by:
Wm F. Hinbern
3249o- Cloverdale
The Author respectfully dedicates this book on muscular armr
Farmington, Michigan
and shoulders to the man who possessesthe most pcrfcct 48336-4008
development in the world-JonN C. Gnrnasr. usA
CONTENTS
Chapter Page
Foreword 4
Published by:
Wm F. Hinbern
32430 Cloverdale
Farmington, Michigan
48336-4008
USA
!h "y em phas is ear m d e v e l o p m e n t b e c a u s eo f' Il r c sl rorl r.rr each part must be a harmonious portion of the whole'
r^ n gef f ec t t _h" ygiv e to th e u p p e r a rm. T h c s rvt.r' ;rol ' tl r,. We niignt interject at this point a bit of advice to the
-chances
Grimek deltoid adds much to the muscular lrrrlii ,rl' lrir. serious"bodybuiider. Your as a competitor will
biceps. You simply cannot have a perfect rrlrrr rrrrl.ss be E reatl y" enhanced i f you const ant ly check your
the deltoid is developed too, becauie the slroulrlr.r.is staridard against that of the officials *ho, will judge you.
necessary to give Porver to the arm. The best lil'lr.r.s:u'r. If you hav'e good development in three key places' you
-
noted for shoulder development. You may say, ir,l,llris imbrove your position. These three parts are : the
point, " who cares about deltoids-what f warrt is :r,rr sh6ulderc"-tn" V taper formed by the latissimus dorsi
eighteen-inch biceps ". The point I would like to nurli. of the back - and ouistanding calf development. Three
is.that an eighteen-inch arm (providing you can gct it) equallv important drawbacks to the perfect physique
without comparable deltoid development will nof lool< shtuld also be eliminated : Under-development of the
deltoids in comparison with the arms an unsightly
T big_as a sixteen-inch biceps which does have propcr.
shoulder muscles to go with it. over-development of both latissimur .r+d p€ctorals -(p-ul-
In carefully considering the impressive points of thc ticularly thre pectorals),- and ungainly t{g\ and hip
male physique, the average judge's eyes wil start at tlrc d".r"lop^ent (particulaily the sagging inner thigh muscles
top. The breadth of the shoulders receives careful corr- just above the knee).
sideration before any other part of the body reccivcs ' Having now issued my official warning, after the
attention. In my own experience as a contest jurlgc, I manner 5f att arresting officer (" anything you sa-y may
have eliminated many men from the competitiori at, tlris be used against you'i), let us return to the real meat
very first glance because their deltoid developrnt:rrl, rlirl of this vohime-tire development of the arms and should-
not measure up to championship calibre. Antl, irgrrirr, can everybody secu"e-a,n gight_een-inch arm ? This
many _othermen who did not possesscomparable rlcvt'lop- "rr.
d"p"nds largely ,rpon the individual, for throughout.the
ment below the shoulders have been givgn a chanct, irr wo^rld. there" ai" no two men alike in their potentials.
the contest because of outstanding shoulders. The small man has a smaller potential than the six-footer,
What do we look for in the perfect male physirlrrt: I naturally. Anyone und_er_E' _6'. who develops sixteen-
Certainly our first consideration must be givcrr"to iluLt and-a-half-inch arms will look just as good_as the six-
part of their muscular equiprnent which acct.rrl,rurl,t:s footer who has 18". Yet manf- men 9'1ou1d 5' 6u have
maleness. We do not look for the soft curvt's ol' I lrc a.""lop"cl eighteen-inch arms. we offer E"y tt4ligenn
female; we regard with horror the current tenrkrrrr:y lo i" Mr.'Amer|ca " 1951) as an example. John Grimek
over-development of the male pectoral muscles. Wt: rl<r It""a, E, gt,,.and has tirlt eigfrteen-inch arms. The larg-
not want broad hips. We look instinctively lirr rvirlt. rhnp"ly'muscular arms oT which we have record were
shoulders ; the V taper from armpits to rvaist ; tltc srvt:ll- "ri
those o'f Lonir uni (Apollon), who possessed twenty-inch
jng oqtward curve of the thighs and an adequatc n)uscu- biceps rvith matching deltoids. our old training partner,
lar calf development. And of all these things, powt.r.l'rrl Johi McWilliams, got his arms u-p . to .'rvell over 20" '
shoulders count first. U"Witti"ms is u, rito".rg six feet, and Apgllon. stood about
This little book is intended as a specialized treatisc orr 6' 4". We would con[lude that anybody with fair bone
the arms and shoulders, but we belibve all specializa,tiorr ,trrr"t.."" and leverage, who stands- 5' 7" ot taller, has a
must be considered in the light of the whole physiquc ; potential of eighteen-inch upper arms.
8 I
. r'
r*
MT TSCUL AR ARM S AND SHO ULDE R S
TRICEPS
t2 rB
TRAINING M ETH OD S
,.
MU S CULA R AR M S AN D SH O U L D E R S
Other musclemen, the sworn protagonists of Lumps,
go all out for a number of highly concentrated and
specialized routines. There is the Set System ; the Super-
Set Svstem. the Peak Concentration Svstem. the Rest-
Pause System, the Heavy and Light System, the Multiple
Set System, etc., etc. Some are simple systems, using
many sets of one or two exercises, and others are in
favour of a thousand-and-one different exercises. We
might put down right here our own reactions to these
various methods. We have observed that men who use
a very simple system of perhaps two or three exercises
-the curl, the press, and perhaps press on bench-and
do many sets of these movements, do get big arms in
many cases,but their a ms are merely bulky, not shapely.
And, on the other hand, the ones who employ a great
number of movements over hours of exercise time, are
apt to get a high degree of separation and distended
blood vessels, and not enough actual bulk and compar-
able strength. The safe way to go in this, as in almost
every human endeavour, is somewhere in the middle of
the road.
Thirty-odd years ago, in the first training quarters we
had established in our local YMCA, over the vehement
protests of the physical director, who swore we would get
musclebound, we had a group of lads training with us.
At that time we did a routine of some dozen general
exercises, and then practised some bent presses, and
maybe one or two other lifts. The rest of the gang
followed our lead, except for one fellow named Bill. Bill
didn't like the agony of doing deep knee bends, and rowing
movements and snatches and jerks and bent presses. He
did just two exercises-two hand presses and two hand
curls. He would repeat these time after time, while the
rest of us were doing all-round stuff. f suppose he might
have done twenty or thirty sets of presses and curls
during an evening. After a few months of this we noticed Jacr DrrrNcrn, Mr. America, 1949, has a beautifully pro-
something. Bill had the biggest upper arms of us all. portioned physique. His arms, though large, fit perfectly into
True, he couldn't snatch anything, and he was no good the overall picture. His physique was built by very heavywork-
18 outs ; a fact anybody could guess by a glance at this photograph,
19
.rt
;,q
MU S CULA R AR M S AND S H OU L D E R S
at cleaning a heavy weight to his shoulders, and he
couldn't squat with nearly as much as the rest of us,
and he was a sort of an awkward chap, but one day we
put the tape on him and found hehad sixteen-and-a-half-
inch biceps. The " Set " system had been born. The
last time f saw Bill, some ten years ago, he still had big
arms, but the rest of his physique was nothing to write
home about. Ald, in spite of his curling and pressing,
over the years, his arms were not nearly as shapely as
they might have been. Further, they never got over a
limit of seventeen inches. The Set system, in its simpli-
fied form, had w"orked fairly well, but it was not perfect.
Another time, some twenty years ago, we were greatly
interested in weight-lifting, and we had a pretty good
team of young fellows at this same YMCA. Most, of our
practice, after a starting period cf a few months, when
general exercises were used, was devoted to doing the
three Olympic lifts. A couple of the boys wanted to
get bigger arms, so they could walk around town in the
summer months with their sleeves rolled up and impress
the babes. So, as a concession, we advised them fo do
just one exercise in addition to their lifting-practice.
This was the Dumb-bell Circle movement, done with a
pair of twentv-pound dumb-bells. At the close of train-
ing, we would all do three sets of just as many reps. as
we could squeeze out on this one. Lo and Behold l The
whole team got sixteen or better arms ! And this, on
just one exercise, with a minimum of weight.
Some dozen years ago, we spent quite a lot of time
around the York Barbell Club Gy* in York, Pennsyl- Rosnnr W. Nrenv, of Greenwich, Conn., is a well-known
vania. Probably the most famous strength and muscle American author (mystery, sports, westerns), who was for
stars in the whole world trained at York. Back around
many years a lifting champion in New England. Now past
1940 a big six-footer from the neighbouring village of
forty, he has built the impressive (near 17 inch) arms shown in
Carlisle named Jake Hitchens began to haunt the gym.
this photo through practice of the exerciseslisted in this book.
Jake was not at all interested in strength, but he was (He is also one of the author's best friends and severestcritics !)
enthralled by huge muscular girths. He had the idea
that the way to get big muscles was to do exercises with
bog weights. So he followed John Grimek and Steve
20 2L
.. a.
it'.
M,USCULAR ARlVIS AND SHOULDERS
Stanko through their exercise routines, but instead of
using zl-lb.to 60-lb. dumb-bellsin the various chest-and
shoulder-building routines used by these mighty cham-
pions, he insisted on using 75-lb. and 100-lb. dumb-bells.
Of course, he couldn't do the movements exactly like
John and Steve, so he bent his arms at the elbow instead
of keeping the a ms straight, and thus reducedthe strain.
He did curls by bouncing, bending back, and swinging
the bell; he piessedthe1ar overliead *ith a push"r.td
shove. He absolutely refused to do deep knee bends.
Results: Jake grew l8-inch arms and a 50-inch chest.
Ife was the first man, to our knowledge, to go all-out
for " Cheating' exercises.
We would like to say, at this point, that Jake got very
strong from this unorthodox practice, but this would not
be so. He got bulk, it is true, but he was never anyway
near as strong as he looked. We recall one time when
the York boys played a dirty trick on Hitchens. There
were four lifting platforms in the big gym, and each of
them had a revolving York International bar. Jake liked
to use the one on a platform close to the Dream Bench,
so he could sit down and relax. (The Dream Bench was
so-called becauseso many lifters had.rested on it while
dreaming of becoming World Champidn.) This bar, like
the others, was usually loaded-up with a pair of 5-lb.
discs, which, with the 45-Ib. weight of the bar, made up
a barbell with a weight of 135 Ib. (minus collars). Jake
was accustomed to seizing this bar and doing a set of
perhaps ten rough, violent pressesto start his workout.
Unknown to Hitchens, and to other strangersas wellothe
boys at the York foundry had cast a number of plates
somewhat thicker than the regular 45-lb. discs, which
looked exactly like the usual weights. These super-discs
weighed 75 lb. So one day the boys fixed up Jake's Errwooo Hornnoor typifies the rugged man of muscle. g.
favourite bar with seventy-fives instead of forty-fives, so long-time lifting champion, he has also won honours in the
that it weighed f95 lb. instead of 135. physique field. He has bent-pressed278| lbs. with one hand ;
Jake, always a breezy conversationalist, came rushing military pressed235, snatched 235, jerk 3o5 lbs. He is 5 feet,
into the gym, full of vim, vigour and vitality. He felt
7 inches, weighs r75 lbs. The arm is 16 inches, and it is not
qq
a- bad, is it ?
23
MU"SCULAR ARMS AND SHOULDERS TRAINING M ETH OD S
super, he opined, and would show the boys how to take bench were responsible for the frnishing.touches on these
^they
a real rough workout. He grabbed his warm-up bell. It arms. Before ever did any inclin_ebench move-
went to the shoulders,a little harder than usual, but when had big, strong arms.from their practice as
ments, they-weightlifters,
not so
he started to push it vigorously overhead, his first violent champion _but their arms were
shove only carried it as high as his nose, and it began to round'ed.and shlapely. We must conclude,therefore, !ha!
sink downward. The boys in the gym began to gather dumb-bell exercisesof this type have a very beneficial
round. " What's the trouble, Jake ? " they asked solicit- effect in stiaping suPer-atps.
ously. "Are you sick ? Do the weights feel _h"qo_y About fiv'e years previous to this particular period
to-day ? " Poor Jake was completely dumbfounded. He another York barbell-man was distinguished for unusual
thought he was losing his strength. He tried the bar arm-d.evelopment. He was Dave Mayor, lftS Vo:tt he1vy-
again",and again, and-still couldnit lift it. He asked one weight betiveen the Bill Good period and Stanko's time.
of the others to try it, and of course the weight of 195 Dafe was really a bodybuildef rather than a lifter, and
meant nothing to guys like Grimek and Stanko, an{ !h9Y before he cameio Yorli had done all his exercisingin the
played with it titie a toy. Poor Hitchens decided he family kitchen in Philadglphig. IIe was about 6' 3" t'allt
sfrouta see a doctor, and reluctantly put on his street and weighed about 250 lb-. To him must be. attributed
clothes and went away. The next time he came into the the discSvery of the value of developilg the brachialis as
gym the 75-lb. phonby plates had been removed, and a contributibn to biceps size. Dave',s favourite move-
Jake was back to normal. ments were barbell ex6rcises; the pull-up to chin, and
The boys at York did a lot of experimentation with the rowing movement with weights-bver 300.1b' He. go.t
all sorts irf oaa equipment and gym furniture. Thgy arms ovei Ig inches around in the day when l7-inch
rigged up several pulleys, and were among tle first to do arms were consideredextraordinary. I can remember the
pul-ley oi " Lat " machine exercises._They also had built incredulous look on Sig Klein's fabe when he told me in
-crudely,
iery the first Incline Beneh_I,"9ve_1saw. This Philly, " Did you feel fftat guy's arms ? I thoughtthey
bench had a seat about half-way up the'incline, and was woulh'be like mush-and thiy are hard as iron ! " When
consequently very comfortable to use. Stanko, Grimek, Dave stood on the lifting-plalform, all one could seewas
Bacod Lauiiano and others, spent 'most of their exelcise those huge bulging arms.,
time upon thi-s piece gf furniture, usin-g dumb-bells of At this" ratt a light-heavy named Steve Gob,
varyinf weights.- The flat bench was seldomused, e19ept of New Jersey, "-p"iiod,
fott in American liftifg, and
finishing righi up at "o*peling
the top.- He presse{ 270 lb' in a
ny Stantco,ivho liked to pull over bars in excessof s00 lb.
over his head from the floor, and then do a press or two. perfect-.nilitr"V'pr"5 back fiefore f$+O. He had a pair
I have never seen Grimek on the flat bench, which may bt tn" finest and shoulders we have ever seen,and
explain the normal beauty of his 4at, athletic, pectoral we inquired. "i*i
about them. It seemedthat in the Jersey
mriscles,so much in contrast with the other over-'peced' Gy* lie frequented, lhe loyq had a habit of competing
musclemen of this era, whose fondnessfor bench-presses ori tiftitrg hei,vy dumb-bells, doing alternate presses,and.
has " done them wrong ". also pressinqthem simultaneously. He did a lot of see-'
You can travel the world over and not find better arms g* irt.rr.ri"ith a pair of hundreds, and_hadsucceeded
than those of Grimek and Stanko, whose bicepstape flg* with'hundred-and-tienty-fives. AII of the men in this
13$ to 19 inches. Dumb-bell exerciseson'the incline gym had remarkable arm-sand shoulders. Later on, stan
24 25
M.USCULAR ARMS AND SHOULDERS
Stanczyk devoted a lot of time to dumb-bell presses,and
his Olympic press went up from 280 to nearly S00 lb.
Over the years, we have found no better exercisefor the
arms and shoulders combined than dumb-bell pressing
of this type. Sig Klein had used this to great advantage
back around 1925 in building the best physique of his
I
era. IIe once did ten reps (each arm) with a pair of
hundreds.
It is significant that Louis Uni (Apollon) used to use
blockweights in his act, gripping several of these awkward
weights together, and doing swings and snatches with
them. His magnificently' shaped 20-in. arms testify
to the effectiveness of single-armed movements with
dumb-bells.
We trained in the samegym. with Johnny McWilliams,
who has probably the largest arms of to-day (they run
from 2O to 21 inches), and with Eric Pedersen,who was
runner-up to Steve Reevesfor " Mr. America " 1947, and
who had the highest hump on the biceps we ever saw, and
l8-inch arms as well. We learned something from each
of these men. From McWilliams, the value of the French
Press, or Triceps Curl ; and from Pedersenthe shaping
value of the " cramp " curl, or peak contraction curling.
Peary Rader, editor of Iron Man Magazine, once used
a rather unique form of rest-pause arm training, which
he said put a. full inch on his arms in two weeks. r Bei-ng
in a gymnasium all day lorqg, he was able to use this
system, which would be impractical to the average man.
He started in the morning and did two exercisesonly,
one for biceps, one for triceps, using about ten reps. on
each. He did a curl for the biceps, and a French Curl
for the triceps. He would do two sets of ten reps. each
on each of these movements, thus working both triceps
and bieeps pretty thoroughly, but not to exhaustion. This photo of the incomparable Gnrurr shows him doing a
Then he would take a full hour's rest while he did other deltoid exercise, seated. The perfection of the Grimdk
work. At that time he would repeat his two exercises shoulders is a result of many dumb-bell movements with com-
another two sets. Then another hour's rest. He did this paratively light weights.
throughout the day-usually doing six exerreisesessions.
26' 27
M"U S CULA R A R MS AND SH O U L DE .R S
IIe also did a little muscle " cramping " after each session,
to be sure the muscle was thoroughly flooded with blood. CHA P T E R THREE
This is somewhat similar to the svstem used bv manv
weightlifters to increase their poundage in th; pr.s. Fon, THE An u s AN D Sn o U L D ER S
ExnRcrsES
This is a good " bhtz " technique, but cannot be pursued
for more than a couple of weeks at a time, or you will of the oldest of all exercise move-
EXERCISE l.-One
find yourself all washed up. Any time you try to do THE BAR. There are many
ments is CHINI{ING
daily exercise you will come pretty shortly to a sticking variations of this; using a palms-in or palms-out grip,
point, and the only thing to do is rest for a week. variations in width of handgrip, gripping the wrist, fore-
We have come to certain well-shaped conclusions about arm or upper arm of one hand with the other, finally
barbell training..{t"{ man-)r years i1 t-he game. We think leading to the one-hand chin. We put this exercise first,
many prominent body culturists of the present day have not because it is the best biceps developer, but because
demonstrated their training ideas are wrong by the mis- it is so well known. What bov hasn't tried to see how
shapen condition of their bodies. The period of endless many times he could chin, in contests with his playmates?
sets (one exercise repeated ad inf,nitum) has had its hey- It is also a non-apparatus movement and can be practised
day and is definitely over. All that anyone may expect by anyone qho finds barbells and dumb-bells unavailable.
from limited use of a muscle is unbalanced over-develop- The movement itself is simple. You simply hang at full-
ment. The arms must be worked from a number of angles length and pull the body upward until the chin is above
to make a fully developed, balanced arm. We think, too the bar. The wide-arm chin, pulling the body up until
(as we have always thought), that an arm must be strong the back of the neck touches the bar is a great favourite
in order to look strong. The use of " cramping " light- with some of our best known bodybuilders. It affects
weight exercises should not be overdone. Yet we also the latissimus more than the arms. The bar should be
feel, conversely, that many weightlifters would have gripped with palms toward the body for better biceps
better arms if they did include the practice of some shap- results.
ing or muscle-moulding exercises as well as their pure
strength movements. EXERCISE z.-The PUSH-UP is the second well-known
In the schedules of exercises which we set up in another movement practised by almost everyone. This is the
chapter, you will find that all of these contain a strength- standard non-apparatus triceps developer. It may be
building exercise, followed by u muscle-moulding move- made progressive by starting with the simple movement
ment. We believe this is the way to the perfect arm. on the floor, then between chairbacks or on parallel bars,
then elevations of the feet until finally push-ups are done
in the handstand position. This exercise, particularly
handstand push-ups, tiger bends, etc., is a favourite of
the very best physique stars. One of the advantages of
these first two exercises is that after you have developed'
powerfully-muscled arms you can keep them in good con-
dition by doing chins and push-ups when apparatus is
not available.
28 2g
MUSCULAR ARM S AND SHO ULDE R S
..3
;t'
1'
MU.SCULAR ARM S AND SHO ULDE R S
men refer to when they say they are " pumping up "
their arms.
EXERCISE 12.-The ONE-HAND PRESS with dumb-
bell or barbell was responsible for the splendid arms of
many old-timers, and has unfortunately fallen into disuse
in later years. It is a good exercisebecauseit permits a
freer and more complete movement of the arm than when
two hands are used simultaneously, and it is also inspir-
ing to the trainee becausehe can flatter his ego by using
more weight. It should be done without bending com-
pletely over, but with a generousside movement, keeping
the legs straight. If the elbow is kept well back on the
side to start more weight may be handled, and the devel-
opmental effect is also improved
EXERCISE 13.-The PULLOVER AND PRESS ON
BENCH is a good exercisefor the triceps, front of deltoids
and pectoral muscles. It should not be confused with
the currently popular bench press in which the bdr is
handed to the lifter. We do nbt approve of this latter
exercisebecauseits excessiveuse has brought about a
very unpleasingover developmentof the pectoral muscles,
tending to feminize the male physique. The pullover and
presslimits the amount of weight handled to the amount
the lifter may pull over to the chest, and this part of the
exercise is the most important portion.
EXERCISE 14.-One of our personalfavourite arm move-
ments is DUMB-BELL CIRCLES, adapted from the old INCtINEBEilCIT
o'Tottman exercise. This is one of the very best muscle-
" WRI9TFITKOH wEt
moulders becauseits action fits perfectly the real function PALA^sUP- PALM6DOWN
36 87
MUSCULAR ARM S AND SHO ULDE R S
i;f:
MT]S CULA R A R MS AN D SH O U L D E R S
to exercise. Three- and four-hour workouts are all riglrt
for professionals, but the average chap has to work for
a living, and he has only so much energy. Weight-
training will add to this energy quotient if properly used.
ff abused, it cannot fail to do harm instead of good. We
conclude that six hours per week is enough exercise for
the average man, and is sufficient to give him physical
perfection. So our schedules will be based on three two-
hour workouts weekly, with at least one day's rest
between each session.
Another thing : A great many fellows rush headlong
into certain specialization programmes without thought
to the body as a whole. Thus, they defeat their purpose.
There must be harmonious growth of the whole physique,
and unless certain basic exercises are included in even a
limited schedule, the results will not be worthwhile. We
always include one powerful overall exercise in any
specialization programme-usually the breathing squat.
And we also include some chest-shaping exercises in
between our arm routines. The best breathing exercise
we know is the one given first in our book Muscle
Moulding, which is done without weight resistance.
Several pupils have told us, upon following this type of
arm specialization, that their chests have grown several
inches, much to their surprise. That is the very reason
we include such movements. You cannot get bigrarms
without getting a big chest, too. The two go together
like fish and chips. The best thing about using a good
rousing set of squats at the start of an arm programme
is its effect upon the whole bodily metabolism. The body
knows it has been working, and demands nourishment
for growth. It makes better use of the food you eat, and
the arm and shoulder exercises you do in addition to the
squat, thus find Mother Nature in a good mood to
promote growth.
Have you ever seen better triceps than EnwooD Horsnoor
Another reason many pupils fail to get the desired
results from specialized training is because they fail to shows in this picture. This is the arm that presses278 lbs.,
make use of weight training's most important principle and, mind you, it is not over 16 inches !
42 43
MUSCUL AR ARM S AND SHO UI , DE R S
.. f:
It'
l'
MUSCUL AR ARM S AND SHO ULDE R S Th. Development of Physical Power
DGv3lopE ntofPhyrlcd by Artlur Scxon
Porat
ln 1906 The Strongest Man in the World, wrote his first of two books
E X E RCI S E S C H ED U L E NO. 3 E describing his simple methods for dcvcloping gcnuine strength and
powcr, not just uaeleas artificially gwollcn murcles. While his methode
7. Warm-up Exereise. EI
-- were simple maybc evcn crude by todayl Etandards, he explains in delail
-- witl photos how to do ten difTerent lifts using barbclls, dumbbellr and
kettlebellg plus ring and ball lifting. km what its likc to lift 3SOlbs with
2. Breathing Squats. 7 { -l I
onc hand! In addition, read about his early family lifc, dict, world travels,
fJ qV .7
ru
|I exploits, feats of strength, record lifts, and press releases regarding
3. Boseo Breathing Exercise. t
r L X:- .
.- t'.i - -J I weight lifting as well as his little known md highly successful mestling
4. Pull-ups. (Heavy anil Light.) career. A brief biography with photos of his brothcrs Hermann and Kurt,
who along with Arthur, compriscd the famed Soxon Tlio rounds out the
5. Pulloveranil Presson Bench. (Heavyanil Light.) Two sets; book. An cyc witness account, at thc cnd of thc book, by famous PC
authority Thomas Inch substantietcs Saxon's claims. The rare photos on
5 and 10 reps. by Arthur Seroa the front and back covcr plus 45 photos and illustrations are more than
6. Dumb-bellAlternatePress(Ex. 19). Threesets; 12,l0 and worth the pricc of this beautiful 5x7 tradc papcrback with 122 pages.
Otrly I l5.OO + i 3.OO A.tH UaA t Crnrdr; I 5.OO 8&H dl othcn.
8 reps.
7. Two-hand Curl. (Heavy anil Light.) Two sets; 5 antl The Truth About Weight Lifting
10 reps. bg AlanCahrcrt
8. Dumb-bellCurl on Incline (Ex. 9). Three sets; 12, 10 and @9iM
-AB@M The lrst hardcover book in America on wcight lifting war publishcd in
down. I ttE
were genuine, and which
heavy work by thc training
wcre fakc. How to strcngthen
methods
tltr body for
uscd by all famoua strong men. The
10. Cramp Curl. Three sets. II')-h - JU difference betwecn strcngth and power. Weight lifting vs. hcavy dumbbell
z l--:r- I exerciscs. Exhibition fcats: lifts vs. supports or musclc strcngth vs. bonc
lt. TricepsRaise (Ex. 10). Three sets. strcngth. Remarkable records of some 140 lb. lifterg. How to do; the
standard dumbbell lifts; thc snatch, swing, jerk, and prcas; the one-arm
press, bcnt press, muscling out, dead weight lifting, harness lifting, back
The amount of weight to use in these exercises must
be left to individual selection. But it is important that
you keep adding to the weight each week. This means,
ffi lifting, chain
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