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PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - DEDICATION & PREFACE - By Mark H. Berry
Originally posted on NaturalStrength.com on 16 April 2004 *Pictures are randomly selected and are not necessarily from the book.
DEDICATION This humble volume is respectfully dedicated to the strength heroes of the past, who have done so much to popularize weight-lifting and the development of the male physique by means of heavy exercise. We, of the present age generation, owe a profound debt of gratitude to the old timers, some of whom are still with us, but particularly to the many who have passed on. May the efforts of the future continue to reflect honor upon those who were instrumental in advancing the cause of Human Strength and Development. Mark H. Berry
PREFACE In presenting this book to the public, the author has in mind the dissemination of physical training knowledge in a manner making possible the easy memorization of essential facts. He has put into effect certain personal ideas on arranging instruction to the advantage of the reader. We have all observed at times, the ease with which certain facts are retained by the memory, while others slip the mind completely. The important factors governing this, seem to be a thorough interest and the desire to retain those facts which have an important bearing on subjects of greatest interest to the reader. Having this idea in mind, we have attempted to
arrange the chapter matter in such a manner as to impress indelibly upon the mind certain salient facts which govern the proper training and development of he human body, with particular emphasis on the acquisition of 100% masculinity. No attempt has been made to compile a complete encyclopedia of every known exercise or method of exercising the muscles. Completeness is most valuable in relation to the thoroughness of instruction and usefulness in attaining satisfactory results. The reading of no one chapter can be relied upon to give thorough information on any part of the body. The entire subject matter of this volume must be studied and mentally digested if your knowledge of the methods advocated is to be considered complete. A repeated perusal of the exercise ideas contained herein may be gleaned from the photographs. For obvious reasons, the author must omit from the illustrations in this volume many valuable exercises which have been fully illustrated in the books "Super Strength" and "The Key to Might and Muscle." The majority of fundamental bar bell training exercises for the development of the body are included among the illustrations in the first named book. When advisable, we refer to many of these exercises in connection with our discussion on developing each part of the body; when necessary, the details of such exercises are covered. We feel certain that most valuable exercises are properly illustrated in the present volume, and can assure readers of the highest degree of satisfaction from the practice of such exercises as we have included herein, without the addition of any others. The foundation movements of bar bell training are described at considerable length in the chapter entitled "A Complete Course in Bar Bell Exercise;" the majority of the movements described in that chapter are illustrated on one page in rather small size, due to the fact they are so well known to bar bell physical culturists. In the final analysis, most substantial results could be expected from adhering to the course outlined in that one chapter, as such standard, time tested bar bell exercises have proven reliable and result producing over a long period of years. The author must acknowledge his gratitude to every ardent physical culturist with whom he has come in contact. He has learned something from everyone with whom he has dealt on the subject of physical education and the training of the human body. In helping his many pupils and others who have sought his advice, he has found it necessary and essential to concentrate upon many unusual problems which would not otherwise come to his attention. The desire uppermost in his mind is that the reader will consider the book a real help in advancing to complete health and strength.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 1 - Why Exercise? A Brief Introduction to the Results One May Expect - By Mark H. Berry
Originally Posted on NaturalStrength.com on 22 April 2004 In this age, it is the man who is equal to unusual situations who succeeds in every walk of life. The man capable of holding the difficult post must be he can stand the greatest strain and stress of circumstances without wilting or suffering a collapse. This is true whether the strain be of mental or physical nature. The nerves must, in every case, be able to stand up under the strain, and a greater physical reserve means steady and well trained nerves under positive control. The mental worker thus equipped is far superior to his fellow men who are lacking in the physical back ground. There can be no growth without life or activity. This is true of the human being as much as of the modern city or a great nation. The city expands and the nation becomes great in direct proportion to the amount of life and activity within it. Keep a small child inactive and it will fail to bloom into full grown manhood or womanhood. In direct ration to the extent you keep the child tied up will it fail to attain its rightful heritage of vital maturity. Keep the child in bed and it will turn out at maturity nothing more than a helpless cripple. Keep the child confined in the house with no chance to romp and play and regardless of the amount of sunlight which may shine upon the child, it will reach maturity weak and ailing. Let a youth or young man cultivate habits of laziness or indolent inactivity and he becomes soft and physically useless. For this reason you find so many clerical workers and others following soft vocations who are thin, weak and practically void of muscle. Particularly is this true when the individual has never found it necessary to indulge in hard work or strenuous activity of any kind. Coming out of school, and never having been athletic, they drift along the line of least resistance into a pen or pencil pushing job or light machine work involving no particular effort. Some few will grow fat in such a life, especially if they have had to do some form of hard work during boyhood, as for instance on a farm, or if they have been fairly athletic in school. Each of us has an inheritance, handed down from our vigorous hard-working ancestors, of internal organs capable of withstanding the strenuous life. We should be capable of surviving the rugged life of the pioneer. Nature meant each and everyone of us to be strong and virile, with every life-sustaining function developed to the fullest extent. We were not placed on earth to be a bunch of mollycoddles or weaklings devoid of muscle. Not by any means. We are on this earth to carry our some great mission, and nature intended that strong and supremely fit men should carry out the destinies of the human race. Look at the
anatomical chart. Note the shape and proportions of the muscles of man. If you are not using your muscles as you should, if your muscles fail to show the contours which they naturally should, then you are cheating yourself and not making the most of the wonderful body with which you were endowed. The occupations of the present day do not demand any degree of muscular development or strength, but the health and efficiency of the individual does demand that he possess a strong and fully developed physical organism. If you fail to appreciate our reference to health in connection with a properly developed body, I can only say that it will be difficult for the nonphysical culturist to realize the meaning of health in the degree possessed by those who are wholly and vigorously alive. As one grows older, either constant improvement or deterioration takes place. There is no standing still in life; life is motion, and one cannot stand still and yet remain in motion. The very forces which keep you alive depend upon activity. We sometimes hear persons speak of preserving their present conditions, physically, but in reality there is nothing you can do to preserve a certain degree of health, strength or development. When such a condition is apparently is taking place, it is necessary to strive constantly to improve in order to hold a certain standard; otherwise you are really slipping, ever though slightly. Up to maturity, providing no condition of disease is present, one should continue to improve physically, and having reached that stage, the average man begins to deteriorate. The wise individual takes steps to continue improving and to prolong the age of actual and inevitable decline. Each of us has some sort of "before" and "after" history. At maturity, we are either better or worse physically than we were in our youth. In middle age, we have either improved or deteriorated. You will hear average men speak of how good they were "before" and how badly they have gone back "after." However, among physical culturists, the average story is just the reverse, and it is far from uncommon to hear almost unbelievable tales of how much improvement has taken place between "before" and "after." It resolves mainly into the manner in which your life in conducted. Each person holds within himself the power for improving; by following certain known rules, and living in a sensible manner, any person who is not suffering serious disease may realize the joys of a strong, enduring, vital life of health. Within the following pages, the author has set forth the rules which must be followed. None should despair or give up hope, as many of those who are now recognized among the world's leading examples of physical perfection had to start from a condition of weakness and even chronic sickness. Even though you should fail to attain the same degree of ideal perfection exhibited by the models illustrating this book, you may at least realize the limits of your own possibilities and acquire a physique and health of which you may well be proud. In your case, before and after can mean a great deal, as it did in the case of many of the athletes of whom we have used photographs to illustrate this book. One of the outstanding cases of physical improvement is that of Albert Manger, of Baltimore, Maryland. At the age of 21, he weighed 97 pounds. Unfortunately, he had no photo taken at that time, but after exercising for one year and gaining 26 pounds he had a Kodak snapshot taken. That is, he weighed 123 pounds at that time: a copy of that photo is to be found in these pages. During the past year or more, he has been weighing over 190 pounds in the best condition less than eight years after starting to exercise with bar bells. Sometimes you hear of weighing in for a lifting contest at 181 pounds, but it is necessary to train down to do so. How would any of my readers who weigh 97 pounds to 123 pounds like to be in such a condition that they found it
necessary to train down to 18l? We believe Manger first came into prominence as a lifter about five years ago, and he weighed around 180 pounds normally at that time. So you see, he continues to improve in development and strength. We would suggest that you closely observe the tremendous difference in the condition of Mr. Manger as shown by the comparative photographs in these pages. Certainly, we cannot guarantee such results for you or anyone else, but investigation fails to reveal any essential reason as to why he should improve to a greater extent than other individuals, unless it was due to the fact that he was far under weight for a young man of his height. Still, you will meet many young men who a are tall and emaciated in appearance. If Albert Manger was successful in doubling his bodyweight, surely some other undeveloped young men should be able to bring their bodyweight to normal. Besides increasing his strength to the extent that he has been able to win the Light Heavyweight Champ ionship of America for the past four or five years; Manger has also won A.A.U. Championships in his district of the country at putting the shot and throwing weights. If he has failed to become the National champion at such sports we can only say that other outstanding performers at weight throwing did not weigh less than a hundred pounds at the age of twenty-one. We also show you the "before and after" photographs of Joseph Jerzeski of Cleveland, Ohio, who made a remarkable improvement in ten months' time. Permit me to copy his letter as published in an article I wrote for STRENGTH Magazine. He was just recovering from an attack of arthritis at the time the first photo was taken. " I was paralyzed and had to be fed for a month. Six months passed and every joint in my body was affected with inflammation; severe pains and aching accompanied the least possible movement. I was pitied by my friends, for I was underweight, pale and crippled. But I was a different man when I appeared on the beach this year. Due to bar bell training I have gained twenty-five pounds. I could barely lift the 1 1/4 plates overhead when I started training, but by gradually increasing the weight I was able to use more weight. By doing so my health returned, the severe pain and stiffness left me, and my strength increased till at present I am able to handle my partner, who weighs 160 pounds, in hand to hand balancing." A gain of twenty-five pounds would hardly seem remarkable for the average man, but Mr. Jezeski was not in an average state of health, so in that case twenty-five pounds was a degree of improvement worth taking about. David Myshne, of New York City, was another twenty-one year old "man" weighing less than one hundred pounds. At a height of five feet, eight and a half inches, he weighed 92 pounds. He weighed less than Manger probably because he was somewhat shorter than the latter. After practicing the exercise principles advocated herein, he built himself up to a bodyweight of 148 pounds, and now possesses a splendid physique. Comparative figures reveal some very worthy increases. Neck 13 1/2 to 16 1/4; normal chest, 32 3/4 to 41 3/4; upper arms, 10 1/2 to 14 3/4; forearms 9 3/4 to 12 1/2; waist, 27 1/2 to 31; hips 33 3/4 5o 37; thigh 17 1/2 to 22 1/2; calf, 13 to 15; wrist, 6 3/4 to 7 1/8; ankles, the same at 8 3/4. What one of my readers who happens to be cursed with weakness and a sickly looking body would not welcome a chest girth of nine inches, with five inches added to each thigh and four and a quarter inches on his arms? Then Joe Miller of Salunga, Pa., added ten inches to his chest girth in the space of one year with corresponding increases all over. Compare his "before and after" condition: neck 13 1/2 16; normal chest, 32 1/4 - 42 1/4; waist, 32 and unchanged; hips, 38 - 39 1/2; thigh 18 1/2 -
22; calf 12 1/2 - 14 3/4; upper arm, 12 1/2 - 14 1/4; forearm, 9 3/4 - 12 3/4; at the end of the year he weighed 160 pounds at a height of five feet, six and a quarter inches. William "Bill" Raisch is now recognized as one of the leading male adagio dancers of the stage, and in great demand, due to his strength in handling his partners. Nevertheless, he can look back a few years when physical strength seemed as a far fetched dream, never to be attained. As a young boy he had the misfortune to suffer a most severe burn which nearly destroyed the muscular tissue and skin of his entire right upper arm. Physicians solemnly declared there was no hope of the arm ever being useful. Young Raisch went along for a few years, hoping against hope for some means of regaining the natural use of his arm. He became acquainted with the physical culture movement, and after attempting light methods for a while, was introduced to the possibilities of progressive exercise with bar bells. He witnessed Henry Steinborn in training, at the time the latter was at about his best. Inspired by the example of the wonderful physique of Steinborn, young Raisch was fired into action, and within a short space of time a remarkable improvement was noted in the appearance and condition of his arm. The physicians who had claimed there was no hope were amazed at the degree of improvement. The transformation was almost equal to building new tissues to replace those entirely destroyed by fire. Closely peruse the photographs of Bill you will find herein; note the shape and present muscularity of his right arm, then try to imagine that the same right arm had once been burned almost to the bone. Bill Raisch is today, positively about the huskiest specimen of 165 pound manhood you would want to meet. Consider, also, the efforts of physical improvement necessary on the part of Joe Nordquest and Alan P. Mead, both of whom are to found among our collection of illustrations. At the age of eight, Joe Nordquest suffered the loss of his left lower leg; he stared to exercise with bar bells in his mid teens and had to wage a long, hard, uphill fight to build himself up. Alan P. Mead lost one lower limb in the late war, and after returning to civilian life undertook to develop himself to compensate for his great physical loss. The same progressive measures have succeeded in making him a record holder at lifting, and probably the world's most outstanding example of a living chart of anatomy, for all the muscles of his body are so clear cut as to suggest such a chart. We have numerous people who have developed themselves in spite of the fact that they are handicapped with the loss of one limb. As a further proof of the results to be realized from the regular practice of vigorous physical exercise we will cite another case which should prove interesting. A gentleman who holds a position of good standing in the engineering profession, visited us and related his experience in raising his bodyweight from 120 pounds in street clothes to 175 stripped, and overcame the dread disease, consumption, or tuberculosis of the lungs. He had run himself down into that condition of poor health by working night and day for several days at one time, such periods of overwork being repeated quite frequently, in an effort to complete rush contracts. A friend advised progressive bar bell exercise, and luckily for him, he heeded the advice. Due to the diseased condition of his body, no improvement in body weight was noted during the first six months, but from then on progress was sure and steady. Today, you would be inclined to disbelieve any statement concerning his ever having suffered from consumption. The strenuous exercises to which he has become accustomed has made it possible for him to lose sleep for great stretches of time, and although his bodyweight is temporarily reduced, his reserve of energy gives him the recuperative powers to survive strenuous engineering
campaigns with no ill effects. For instance, while his fellow workers are stricken with various minor illnesses as the result of exposure to semi tropical heat wile harvesting sugar cane, he was in such condition that the extreme heat caused him no trouble. His physicians were positive when diagnosing his sickness as consumption; strenuous exercise brought him around to health, even though physicians generally warn against any form of strenuous exertion when suffering that disease. As one of our pupils, a professor of psychology, stated, "I want to say that I consider the psychological effect of developing a good body to be of tremendous importance. I am much stronger than I have ever been before. I no longer suffer from the feeling of inferiority which had handicapped me. I believe that all men who have a weak body are secretly ashamed of it. However, they often develop disagreeable traits to compensate for the feeling of inferiority due to the weak body. Besides increasing my strength I have increased my endurance. I can walk twenty miles over very rugged country in deep snow with no bad effects, whereas formerly it tired me to walk three or four. I no longer suffer from constipation and bilious spells which affected me during the years of my youth." What greater proof for the need of widespread physical education is needed than a knowledge of the sickness, weakness and physical defects among our populace. For instance, during the late war when the Draft was put into effect, in making examinations of young men for entrance into service it was found that forty-seven out of every hundred had physical defects, still quite a large percentage of those with minor defects were kept in the army, many of them given treatment to fit them for active service. However, twenty-one out of a hundred were rejected as unfit for service, even though the requirements of the Draft were not as strict as those for entrance into the regular army. If we are to apply these figures to the average populace it would be bad enough, but we must remember these men represented the flower of our youth or young manhood, men between the ages of twenty-one and thirty mostly, with a small percentage from eighteen to twenty. We would rightfully expect young men of these ages to present a higher degree of efficiency. If such findings are true among young men, how about middle-aged men? Surely the physical standard among the latter would hardly compare with the younger men. Reliable figures also show us that 75% of our school children have defects, which are certain later to lead to bad health. It has further been figured that there are something in excess of forty-two million men and women gainfully employed in this country, and out of that number two million must remain away from work every day due to sickness. The computed average, for each employed person, of days lost annually is eight days, plus, or a total of at least three hundred and fifty million working days lost each year. You can figure it anywhere from five to ten dollars a day, and at either extreme the amount of lost money is appalling. Health authorities tell us the majority of those minor disabilities could be prevented. To the average citizen, the only incentive for physical training is the winning of some title, prize, or purse. Senseless indeed, would it be to advocate physical culture or athletics for training the body if the only benefit derived was the winning of medals, or money or glory. The great physical culture movement would be an utter folly if this were true, and physical exercise would be valueless except for athletes who could make a good living out of it. Many athletes do, of course, consider the glory and prize to be of utmost importance, just as school boys are apt to think of athletics and physical condition as a means of winning honors for their school. Physical training and exercises are encouraged in schools and colleges for a different reason. The intelligent educators who are responsible for the inclusion of physical training in
our universities and public schools realized the importance of physical exercise as a necessary measure in promoting and safeguarding good health and a life of usefulness among our future citizens. Proper physical training builds a reserve of vital energy in the human system and strengthens the internal organs so that they will function in a healthy manner. There results an increased resistance to disease and a greater prospect of a long and useful life. Muscles are strong and enduring only when they receive strong impulses form the internal, controlling organism, the nerves, and the bloodstream, by means of strong circulatory and respiratory functions. The active muscles must be properly nourished or they would waste away. An increase in the size of muscles signifies a more efficient working of the vital organs. We state a logical fact when we say that larger muscles and greater strength cannot result without increased nourishment being abstracted from the food. Since the dawn of history, physical strength has been worshipped by humanity. The man of great strength has been recognized through the ages as the complete man. In the days of the cave man, the law of the survival of the fittest prevailed as it does even today in the jungle. Then, men hunted one another, and the strongest survived each conflict. Men began to live in colonies known as tribes, and the man who was physically most fit ruled as chief. Now days, no such condition prevails, it is true; nevertheless, supreme physical condition is just as much admired today as in the days of the cave man. Witness the glamour of heroism surrounding our athletic champions. The physical hero of today is better known and given greater publicity than our giants of mentality. The athlete is evidently acclaimed for his excellence in some branch of sport, but the subconscious urge leading people to cheer him is the age old worship of physical strength. To the average person, the subject of weight lifting and the cultivation of strength is merely something of interest to men who are naturally strong and rugged and wish to make a living as professional strong men in a circus. To those devotees who have been initiated into the romance of the lore of strength, it possesses a certain fascination. It is doubtful if any sphere of human endeavor offers such opportunities for a vivid imagination. To the earnest initiate, the romance of strength offers unlimited play for imaginary adventures. Each new enthusiast dreams of the time when he shall be one of the leading lights with a big part to play in making world strength history. Though the realization of such dreams may come to but a limited number, the great majority never lose hope of some day sitting among the elite. The individual who has just decided to exercise is faced with a most perplexing problem. If, in his search for a suitable method, he reads the principal magazines devoted to exercise, his dilemma will be all the more pronounced. Means of exercising are as diverse as the hobbies and means of amusement indulged in by our fellow citizens. Systems and courses of physical culture are nearly as numerous as the professors who conduct them. Providing a justifiable excuse or explanation could be given for the existence of each of the widely heralded systems, there would hardly be any sensible reason for the writing of this present book. However, as a fair amount of study and investigation will prove to the open minded individual who is searching for the truth, there are both correct and incorrect ways of exercising. Some exercises, if continued in a regular manner, will prove beneficial; others will turn out to be nothing more than a waste of time, and most of all, many means of exercising may result in harm to the inexperienced beginner. Certain things in regard to healthful exercise of the human body should be understood by one who wishes to intelligently choose a means of physical exercise. It is with this idea in mind that we now endeavor to enlighten the
uninitiated. Chiefly, the reason for practicing muscular exercise is to promote a sound condition of health. This is induced by stimulating and invigorating the action of the vital functions. First of all, the circulation is stirred up, and an acceleration of the circulation results in a demand for more oxygen through the lungs. With a stronger and more vital circulation of blood coursing through the veins and arteries, the various internal organs are bound to benefit. The increased blood flow and consequent demand upon the digestive and assimilative functions results in a better average state of health, the internal organs are more vigorous, the muscles better nourished, the individual is stronger, more enduring and more efficient in general. The observant reader will soon be aware of our advocacy of weight lifting exercises as a means of properly developing the human male body. We refer to such exercises at this time as weight lifting exercises, chiefly because the uninitiated will at first be unable to disassociate bar bell exercises from actual weight lifting. Closely related as they are, due to the nature of the apparatus used in the practice and performance of both, and the fact that all prominent figures in the weight lifting world have been developed and trained along the same identical lines, there exists in reality a considerable difference between the two. When body building exercises are practiced with bar bells with the idea in mind of developing and strengthening the muscles and improving the health, the physical culturist performs a certain routine of movements with moderate weights. At the start, very light poundages are handled, performing each movement a certain number of times. Very gradually the repetitions and poundages are added to as he becomes accustomed to the exercise. Two things take place. The muscles grow to become better able to do the new work, and at the same time by increasing the resistance the muscles are coaxed to grow and become capable of accomplishing even more. In the performance of bar bell exercises, no attempt if made of exert the body, not to actually use the strength, till you have progressed to an advanced stage. At that time you will be thoroughly prepared to train along advanced lines or to participate in actual lifting should you desire. Weight lifting in the strict sense consists of attempts to elevate the greatest possible amount in one movement or series of movements which combine into one continuous lift. The main difference between actual lifting and body building exercises is the degree of exertion put into the effort. In lifting, you put every bit of energy at your command into the effort, while in exercising a number of repetitions are performed, each of which is well within your reserve limit, and no attempt is made to handle the limit of your ability, even for the full number of counts.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 2 - LIFTING AND ATHLETICS COMPARED - WE THRASH TO A CONCLUSION - By Mark H. Berry The Question of Physical Strain in Lifting as Compared to Popular Athletics. Giving serious consideration in every angle of the subject, one cannot help realizing the folly of certain ideas commonly entertained by misinformed persons on the subject of weight lifting and heavy exercise. The chances are that if you inform your friends of your intention to begin a course of bar bell exercise, they will immediately warm you of the dangers attending the
practice of weight lifting. You will be gravely told how your muscles will become stiff and cramped and you will suffer with the terrible condition of becoming muscle bound. They will go further to tell you of how the heart becomes strained and the internal vital organs weakened from the strenuous exertions attending the lifting of heavy weights. Suppose we discuss these points in an open-minded manner, with the object in mind of arriving at the truth, instead of mere hearsay. As to weight lifters and bar bell users being stiff and sore, anyone who is acquainted with experienced bar bell users being stiff and slow, anyone who is acquainted with experienced bar bell physical culturists will never hold such an opinion. The majority of advanced bar bell men are exceeded in suppleness only by contortionists, while the highest degree of speed is necessary if one is to excel at the modern quick lifts. It is to the other insinuation, which is positively unfounded in fact, that we wish to devote a little time and space. We refer to the idea that an undue strain is placed upon the heart and blood vessels by the practice of either bar bell exercise or weight lifting specialization. Let us make a direct comparison of the exertions of weight lifting and popular athletic pastimes. When we lie quietly in bed the heart beat is at its lowest ebb of healthy functioning. The blood pressure is then at greatest ease. When we sit up, both the heart beat and blood pressure are called upon to perform with slightly greater force, though the difference is negligible in a normal healthy person. When we move about on the feet in an easy manner, both the heart beat and blood pressure are quickened to a slight extent. When we walk fast, they are quickened even more, while in running fast or performing any other form of violent exertion, the circulatory organs are called upon to work at high pressure. Every normally healthy person is called upon at sometime or other to exert themselves strenuously. Infrequent violent exertions to which the individual had not grown accustomed would be expected to place some strain upon the muscles and vital organs. Through training the athlete accustoms his muscles and organs to the extreme exertion, and as long as the exertions are not too severe or repeated too often, we have no proof of harmfulness resulting. It is, however, not exactly sensible for the untrained man to attempt to run any distance, or run fast up flights of stairs. Never having accustomed his heart and blood vessels to the strain, he is unprepared for the exertion. His greatest temporary distress will be a feeling of short windedness which means his circulatory system hasn't been accustomed top exchanging carbonic acid and oxygen in the tissues. The trained athlete is in a trained condition chiefly due to the fact that his oxygenizing organs (heart, lung and blood vessels) are trained to replace the tissue waste almost as fast as it takes place. In order to take care of the additional work which his circulatory system is called upon to perform, the blood pressure must be raised and the heart must beat faster to carry on the work. During violent exertion of any kind, the mouth must be opened to admit sufficient air into the lungs. This is caused by the desire for oxygen on the part of the muscular tissues. Let us now refer to the duration of the effort as the term of violence. That is, the term of violence in relation to the strain upon the vital functions, the time when they are forced to the limit. In running the one hundred yard dash, the term of violence last for approximately ten seconds among fast sprinters. An untrained man might take fifteen seconds and suffer great discomfort due to his poor physical condition. During that length of time, the heart must pound like a trip hammer to carry on the necessary work, the arteries, capillaries, and veins are stretched and forced to contract with great effort in sending the blood surging through the
muscles. Near the finish of the race, the face of sprinter will be distorted as in agony as a result of the effort to keep up speed over the full distance. So great is the effort during the term of violence in running a spring of this nature that the athletes can maintain the pace for a distance of an eighth of a mile, or two hundred and twenty yards, and hardly any farther. Near the finish of either of these two sprinting distances, the athlete makes an extra effort to travel faster, and when this final spurt is started it can be continued but a short distance. The sprinter may keep up his sprinting pace over the longer distance of two hundred and twenty yards, but if he starts the final spurt near the end of the one hundred yard distance, he could run but a very short distance past that mark. The longer of these two sprints takes around twenty-two seconds. The two hundred and twenty yard dash therefore places the greater strain on the internal vital functions, due to the prolonging of the term of violence. In running the quarter mile distance, or four hundred and forty yards, the athlete must run at a slower pace, as it is humanly impossible to keep up an actual sprinting pace over so great a distance, still a terrific pace is maintained. This is really the hardest of all running races, due to combined distance and fast pace. The term violence last more than three-fourths of a minute in the case of really fast men, and around a minute for a slower athlete. Going to the other extreme of running, we have the marathon race, over a distance of twentysix miles, three hundred and eighty-five yards. The term of violence lasts around two and half hours in this case: here we find the man incapable of running a very fast pace, as the heart, lungs and blood vessels are unable to exchange oxygen and carbonic acid rapidly enough to enable him to run but little faster than a walk. While at no time is the blood pressure and heart action nearly as severe as in the case of sprinting, but the system is forced to work at its limit for a great length of time. All other distance races from a half mile up to the marathon, simply offer variations in the effect upon the xbody. In an attempt to win, the athlete forces himself to near the point of exhaustion within the time limit of the term of violence. We refer to the short sprint as an exhibition of speed, and the distance race as an exhibition of endurance. Endurance in this respect simply means the internal functions are trained to carry on the duties of repairing the body over a greater length of time. The effect upon the heart, lungs, and blood vessels is practically identical. We should almost expect the distance race to be more severe, but this class of athlete lasts in competition longer than the sprinter. As to the effect upon the system, we cannot very well determine whether one class of running is more conducive to longevity than the other, as too many things must be taken into consideration after the years of competition are over. We believe one reason the distance runner lasts longer is due to the necessity of leading a very regular life if he expects to meet the demands of his game. Sprinters and other athletes seldom lead as regular habits as the distance man. We have used running as a means of comparing the term of violence in athletic events, principally because running is pretty well understood by the average person, and it is encouraged very widely among school boys and older youths everywhere. We can in the same manner refer to the time of exertion in rowing, bicycle riding, tennis playing, swimming, boxing, wrestling, or competitive games. Some of these are more easily comparable to running, as swimming rowing and bicycle riding, as the term of violence is more continuous than in boxing, wrestling, baseball or football. The boxer and wrestler learns to moderate his exertions in such a way as to permit him conserving his strength to the finish. If he were to start out too fast at first he would become "winded" or incapable of continuing the full distance. Nevertheless, the same term of violence applies, as the circulatory-respiratory function must work at high pitch. In games such as baseball and football, the periods of extreme exertion are more intermittent, but the functional
violence is there just the same, though more in the nature of a series of sprints. You sometimes hear talk of a wrestler being more enduring or a more capable athlete than the boxer, because wrestling bouts last longer and the men are seemingly more fresh at the finish. However, the degree and nature of the exertion is entirely different, and the human limit of the term of violence must apply in wrestling as in anything else. Were the wrestlers to work at a high pitch, they could last no more than about fifteen minutes, just as the boxer could last but a few rounds at his fastest pace. It is all a matter of the nature of the exertions to which each athlete has become accustomed. If you have properly followed all the foregoing, you should now notice that regardless of the nature of the exertion, as long as the athlete forces his body to produce the greatest possible amount of energy for the exertion, the effect upon the system will be in relation to the duration and severity of the term of violence. For instance, a sprinter who never ran a race longer than one hundred yards should tax his system to a lesser degree than the sprinter who has also competed over the two hundred and twenty yard distance. The quarter mile man may tax his system more than the sprint man, but we do not reason along the line that the mile runner places a greater strain on his system than the quarter miler. The half mile and mile races cannot be run at such a fast pace, and the circulation does not need to function so forcibly. Something else must be considered in boxing; in addition to the exertions the pugilist receives a rather severe pummeling. We now wish to call attention to the term of violence in performing feats of lifting heavy weights. Please note these remarks do not pertain to body developing exercises with bar bells and allied apparatus, wherein no attempt is made at strenuous exertion, as we shall properly call your attention at another time, but we are now making a comparison of other athletic pastimes with strenuous weight lifting as a sport and form of athletic competition. The most prolonged of all recognized lifting feats is undoubtedly the lift known as the Two Hands Anyhow; in this lift, it is first necessary to raise a heavy bar bell overhead, either with one or both hands, to hold the bell overhead with one hand while you bend over and pick up a smaller bell with the other hand, and straightening up, raise the smaller bell up alongside the larger one. A most cautious lifter, taking great care to go slowly, would take no more than a half minute. The quickest lifts take but one or two seconds to perform, in which space of time a heavy weight is raised from the floor to arms length overhead. Several other lifts would take no more than five or ten seconds. The Two Hands Anyhow lift might be compared to the quarter mile run, in the matter of elapsed time, although the term of violence last but one-half to three-fourths as long, and we are certain no lifter ever became as momentarily exhausted as the average good quarter miler. None of the other recognized lifts can compare with the sprints for duration of the term of violence, nor does the athlete force himself to the physical limit as in the case of a fast century or furlong dash man. The term of violence in weight lifting is neither as severe nor as great duration as in running the sprints. Yet, in view of this fact, weight lifting is referred to as a certain means of injuring the heart and blood vessels. The whole truth in the matter is that those who make such assertions are not speaking from actual knowledge, but just as badly misinformed repeaters of hearsay, regardless of their standing in the community. We do not wish it understood that we subscribe to the policy of athletics being harmful. To the contrary, we are firmly convinced of the benefits to be derived from the proper
participation in athletics. Immediately preceding, we have been discussing the effect of athletic exertions on the human system, but not with the intention of proving any harm will result. What we have endeavored to point out is the fallacy of claiming weight lifting to be injurious to the circulatory-respiratory system, and at the same time advocating participation in competition along other athletic lines, when the strain upon the system is in reality less severe in weight lifting.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 3 - THERE IS NO SUCH THING AS "MUSCLE BOUND." EXPLAINING HOW ONE ATHLETE MAY SEEM SLOW AND AWKWARD IN COMPARISON WITH ANOTHER - By Mark H. Berry You hear all kinds of talk about weights making a man "muscle bound," but have you ever seen anyone in that condition? Neither have I, and the truth is I have been seeking a specimen of that malady for quite a few years. Much foolishness have been written concerning the possibility of losing endurance and suppleness by practicing exercises with weights. The idea that bar bell exercise will make anyone slow, stiff and short-winded is one of the most senseless bits of nonsense ever fostered on an unsuspecting public. The average beginner in physical training exercises hasn't any endurance or suppleness to speak of, so it is only sound logic that you cannot remove that which does not exist. The average man can run but a short distance without becoming shortwinded, and he is so stiff that he can't perform the most simple and easy bending movements, so he cannot very well lose suppleness from practicing any form of exercise. The average physical culture enthusiast who practices lifting as a hobby and lifts real heavy weights continuously is more supple than the average well-trained acrobat or gymnast, and has a greater amount of really worth-while endurance than the average well-trained athlete in any branch of sport. I don't mean that he is a champion marathon runner, or long distance swimmer of the caliber of George Young or Gertrude Ederle, and like specialists; certainly not, but how many boxers or wrestlers, baseball or football players could turn in worth-while performances in either of the sports just enumerated? There is no sense or reason in expecting an athlete to beat specialists outside of his own branch of sport. We have never heard of anyone criticizing either Dempsey or Tunney for being unable to beat the champion sprinters or swimmers in their specialties. Nor has anyone spoken of Charley Paddock or Johnny Weismuller being soft because they could not enter the ring on even terms with the heavyweight boxing champion. The champion tennis players are quick and enduring, but you don't expect them to run the hundred yards in less than ten seconds or win marathon championships. And funny as it might seem to say it, Dempsey and Tunney would probably appear "muscle bound" on the tennis court playing opposite Tilden or LaCoste. There is little doubt that the first class tennis players would make any of the champion pugilists or baseball players appear so slow that they would seem to be wearing lead soled shoes. It is doubtful if the pugilist or the ball player would be capable of following the tennis player for more than of a few minutes without becoming short-winded. However, you don't notice the sports writers getting excited about it. The champions in no line of sport are expected to excel in other specialties. It is all a matter of mastering one thing and excelling in that one specialty, but we
feel safe in making the statement that the average weight lifter is a better all-around performer and has a higher average combination of speed, suppleness and endurance than the average specialist in any other line of sport. I give you my word that this condition of being "muscle bound" is as vague to me as the first day I heard the term; frankly, I don't know what the term means. As a boy I used to believe such stories concerning "strong men" simply from hear-say, as I knew nothing whatsoever about weight lifting. It really is a wonder I ever became interested in heavy exercise after having a belief of such nature implanted in my mind, and to this day I have never seen one individual who was slow or stiff from the use of heavy weights. I have seen men who are slow and stiff, short-winded and generally in very poor physical condition, but they haven't done anything in the line of exercise since playing ball or swimming as school boys. Just as I have explained in connection with the subject of the strong men and sex, some of the "knocks" used in advertising propaganda are absolutely unfounded in fact. Quite a long time ago, we gave a brief explanation of the origination of the "muscle bound" theory in the pages of STRENGTH magazine. We believe this particular explanation good enough to repeat herein: "You may be curious to know from whence the crazy fallacy emanated, creating a false impression concerning the value of bar bell exercise; as I have promised to enlighten you on the matter, please follow me. Light exercise, calisthenic drills and simple physical culture methods have been taught and practiced in this country for quite a number of years with varying degrees of success and benefit. Years ago, an old school of light exercise 'professors' sprang up and enjoyed a very income by signing up those who had hopes of regaining lost health and acquiring a certain degree of development and strength. These early 'professors' had a big field to work in, and without any periodicals to give out information in those days, the seekers after physical improvement had to enroll in the private courses of the early professionals, there being no other way in which any form of physical development could be attained. Then, within the first few years of the present century, the progressive bar bell was introduced to the physical culture public. Within a few years this scientific method of exercise was enjoying a wonderful success and continued to gain in popularity. Those who had striven in vain to acquire perfect health and development by means of light methods, had discovered a means of bringing their dreams of physical perfection to reality. The light exercise 'professors' became alarmed and sought some way in which to combat the new system that threatened their livelihood. They noticed one fact that could be used as a point in the disfavor of heavy exercise. Previous to the introduction of the adjustable bar bell, weight lifters and 'strong men' had performed with big solid dumb bells having thick handles, so that none who were naturally big and strong had any chance to take up the game of lifting as it existed in those days. The old time 'strong man' was a beefy man and due to the fact that quick lifts and progressive exercise methods were unknown, he did nothing but slow feats of strength. The light, quick man didn't have a chance in those days of thick-handled solid bells, so no one but big husky men turned to the sport and because they did nothing but slow movements they grew big and fat. "So, here the advocates of light methods thought to throw a scare into the ranks of the ambitious physical culturists and warned them of the danger of becoming slow and awkward if they were so foolish as to take up bar bell exercise. Of course, there was not the slightest mention between the methods employed by the old time professionals and the modern idea of progressive exercise, but there was a hope of discouraging exercise enthusiasts who might be
led to try the new system which was proving so popular. The 'muscle bound' bugaboo also, no doubt, started in the same way; as a means of explanation, take the case of any person who is over stout. You will admit they are not, as a rule, very supple or quick in actions, and due to the thickness of their arms, the range of movement is greatly restricted; as many of the old time 'strong men' were big and beefy, and fairly well covered with fat, there is a great possibility that they were not exactly supple, and due to the comparative shortness and thickness of their arms, they no doubt had difficulty in clasping their hands in back of them. There is no reason to say that slow lifting movements with big solid weights made them fat and clumsy, anymore than to suggest such a reason for the build of the average fat man. "Nevertheless, the fact that many old time lifters were of such a build gave the 'knockers' a chance to start the wild fairy tale of the 'muscle bound' goblin. On the other hand, it does not follow that a weight lifter is slow or clumsy simply because he is proportionately huge; for instance, take the case of Karl Moerke, who stands five feet, two inches and weighs around two hundred and twenty pounds; I have seen him move as quickly as any lightweight. And Arthur Giroux might impress you as being 'beefy' standing about five feet, ten inches and weighing close to two hundred and fifty pounds, but I have seen jump on a fast moving trolley as nimbly as any conductor who is daily accustomed to hopping on and off the running board. However, we must consider the fact that these men were trained along modern lines on quick lifts, even though they have accumulated considerable weight in the meantime; I certainly do not consider these men to be possessed of an ideal build, but wish to show that lifters who are far from slender can be quick when trained along the correct lines. I trust my explanation of the origin of the anti-heavy exercise propaganda will help you to see the folly of the idea that progressive resistance exercise is dangerous. To sum up, we find it necessary to put you wise to the silly superstitions which started as nothing more than propaganda." As we might conclude, this "muscle bound" business can be boiled down to muscles trained for one specialty not being so efficient for other movements when compared to a specialist in another line of sport. Imagine how "muscle bound" the pugilist would appear in trying to swim along with Johnny Weismuller or Duke P. Kahanamoku. In the same way the swimmer seems soft and out of condition as compared to the boxer. The tennis player has it all over the boxer for continuous activity, but the racket wielder seems very much undeveloped alongside the man who wears padded mitts. The boxer would also seem foolish in trying to move as quick as a first class lifter moves with a heavy weight. So, why not call a spade a spade, and recognize that fact that athletic specialists must become accustomed to certain kinds of movements, foreign to all other athletics. In a practical sense there can be no earthly reason for making a comparison between a boxer and a lifter, any more that there is a sensible reason for comparing the boxer to the swimmer with an idea to claiming the boxer is a poor swimmer because of confining his training to preparation for the ring; and vice versa. The intelligent observer in the field of athletics and physical training realizes that a man excels in the branch of sport for which he properly prepares himself. Proper preparation would imply training along recognized lines for his pet sport, and on the whole specializing in that field alone. If a pugilist were capable of outlifting the fellow who spent most of his time in the practice of weight lifting, you will agree that that latter is a "ham" in his line, and merely wasting his time. In the same way, we would expect the pugilist to be the better man with the gloves.
Concerning this point there should be no doubt. However, a lot of other things must be considered. Because on athlete is a better boxer and excels another when boxing gloves are used, by no means proves the boxer to be superior physically in a hand to hand or rough and tumble encounter. There have been numerous instances of professional pugilists of prominence receiving a beating in a street fight by a non-boxer. Furthermore, there is generally a standing challenge by the best wrestlers to meet the leading boxers in a mixed bout. It is quite likely, and we believe it to be true, that the wrestler would get the best of the argument. The boxer is usually not used to rough and tumble tactics of being tossed and flopped around; and he lacks bodyweight in proportion to his height. There can be no doubt as to the wrestler being the stronger physically. He is also likely to be far more enduring, being accustomed to longer periods of active combat. Taking two such athletes, weight for weight, the boxer is more likely to be taller and more slender of physique. As his training is more along the line of speed and quickness, he might find it inconvenient to be grasped by one of his bodyweight who was more squat of build, and possessed of greater strength. For all general purposes outside of the boxing ring, we would say the wrestler and the lifter are both superior to the boxer. It is a matter of general knowledge that wrestlers remain active for a much long period than boxers, and lifters hold their form longer than either. When you get down to the final consideration, the entire question depends upon your physical ambitions. If you are a true physical culturist and worship the physique of perfect proportions, you can have little choice in the matter. Careful consideration will point out the fact of lifting exercises being far superior for developing purposes. However, as many men, especially young men, expect us to compare any example of physical condition with the pugilist, we must have a few remarks to make. If you are thinking of your future life, a subject always referred to when weight lifting is mentioned, we would say it is a pretty poor risk to follow a line of sport wherein the contestants are considered old men before the age of 35. Numerous indeed are the cases of pugilists who have gone insane from the pummeling that they have suffered in the ring. A great number of prominent boxers pass away before the age of thirty, yet the sporting writers of our daily papers take it as a matter of fact, and no attempt is made to draw unusual attention to the fact. Let us, for instance, point to the untimely deaths of Harry Greb, Tiger Flowers, Billy Miske, Jimmy Delaney and Pancho Villa, to mention a few. The danger in the case of boxers, when an operation becomes necessary or sickness overtakes them, is the lack of physical reserve. The body is so weakened by keeping trained down and continual competition that nothing is left for emergencies. Whenever a prominent athlete, boxer or ball player dies, we are accustomed to having many persons ask us why they failed to rally. These people fail to realize that we are advocates of body building and the cultivation of manly strength, and we are mainly interested in proving the superiority of bar ball training over the widely accepted methods now in vogue. We are interested in all lines of sport and believe the well-trained athlete should enjoy a healthier and longer life than the average individual; but over-training is so customary among all classes of athletes that many athletes are committing slow suicide. In view of such facts, it makes us wonder why those who boost such sports take delight in knocking bar bell training and lifting, which enjoys a lower rate of mortality than any branch of sport. After all, the real purpose of physical training is to make the average individual more efficient and longer lived. The purpose of physical training certainly is not to see how well a man can be trained to fight for a few short years during his early youth, and to spend the rest of his years regretting the time he has spent at being hammered around the ring.
If you think I am stretching things, my reply is that you are unacquainted with the true facts. A little investigation will open your eyes to number of physically broken ex-fighters in our large cities. Sports writers like to joke about the number of ex-fighters who have become mentally softened and like to cut paper dolls. It is neither as funny or exaggerated as it may seem, and instead of being a mean of provoking mirth, it should be cause for consideration by sound-thinking citizens. Personally, I like the sport of boxing or prize fighting, whichever you may chose to call it, and I confess to having looked longingly on honors to be won in the sport, but in reality the game has turned out dozens of bums for every man who became successful. In comparing the professional boxers with bar bell physical culturist, you will do well to consider a few salient facts and decide upon the ambitions uppermost in your mind. If you are set upon becoming a fighter, by all means fight, and be sure to train for fighting. A course of body building exercises with bar bells will give you the strength foundation so necessary in such a rugged sport. On the other hand, if your are mostly interested in attaining a high degree of physical perfection and wish to maintain a high standard of efficiency for a long term of years, you should forget fighting as a business and trained for first class development. I hate to be seen in the light of a knocker, but in view of all the knocks we bar bell followers are accustomed to getting from trainers and "rubbers" in the boxing business, we might as well get down to the truths. The greatest truth in connection with pugilism, for that matter baseball, and all other popular sports, is that they are big financial propositions for everyone concerned. Without tremendous publicity in the daily newspapers, the great crowds could not be drawn into the gates; and without good sized payments being doled out to the sports writers, the publicity could not be maintained. This is all a matter of sound facts, and just recently some of the big metropolitan papers have instituted a new policy in relation to sports. These progressive publications now prohibit the taking of bribes by their sports writers for the boosting of big sporting events. A new policy is also being introduced by some of these papers to give less space to professional sports, in favor of amateur athletics. In time, this up-to-date movement is bound to become universal. And, it won't take many fiascos like the recent Sharkey-Stribling thing to do it. Why, the sporting writers were taken down to Florida from all over the country and put up in swell style; for months the writers had been leading the readers towards the climax, so as to encourage the spending of money of fans in making the trip to see the fight. Eliminate all the exaggerated publicity and boxing and baseball would soon lose their attractiveness. Just now it seems impossible to do the same with weight lifting, but we might recall that Sandow caused quite a stir in this country when he appeared, and Breitbard was pretty widely heralded. The former was capably managed by a man who has since become one of the greatest theatrical managers and producers, and the latter strong man was acclaimed due to being both Polish and Jewish. People of Jewish persuasion especially, will pay money to see a good Jewish athlete and the Polish people are not slow to turn out. Foreign language newspapers gave wide publicity to Breitbart. So you see, it would be possible to stimulate interest in two men as was done in the cases of Sandow and Breitbart, and by using the boxing promoters' method of boosting shows, it would be possible to get a great amount of space in the daily papers devoted to weight lifting. I am not forecasting any such possibilities, but just mention how it might be done. Public opinion would change just as quickly in favor of heavy exercise.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 4 - ENDURANCE THOROUGHLY DEFINED. ALSO DIFFERENT FORMS OF ENDURANCE COMPARED By Mark H. Berry Perhaps you may truly be impressed by the specimens of perfect manhood shown on these pages and may be decided to turn over a new leaf with the ultimate idea of emulation. This idea may be uppermost in your mind when along comes some skeptical friend with a suggestion of "What good will all the muscles be to you? Those guys may have strength, but they couldn't beat so-and-so in a distance running race. They haven't the endurance." Just what makes a man enduring? Anyone who has had interest in athletics, even to the extent of reading about sports, has an idea that endurance is dependent upon regular hard training. In the minds of the majority of such people, the requisite training consists chiefly of running a certain number of miles. The idea is so deeply imbedded in the minds of the general sports following populace, that even those who have paid some serious attention to physical culture retain the belief that if greater endurance is desired they need only run a few miles daily. Furthermore, it is commonly supposed that endurance cannot be possessed unless a certain amount of distance running is practiced. Endurance is, in reality, the ability of the body to keep up repairs during continuous physical activity. It has to do with the nutritive function which is explained at great length in the chapters "Studies In Physiology." The combined actions of the circulatory and respiratory functions have a duty to perform in ridding the blood of the poisons generated by the actions incidental to life, and to furnish sufficient oxygen to repair the continuous wear and tear. During physical exercise or manual work, the accumulation of poisons in the muscles is multiplied, consequently the amount of oxygen required by the system is multiplied. When the untrained individual engages in any great amount of physical exertion, the waste poisons accumulate faster than his system can get rid of them. His blood stream becomes choked with the poisons and is unable to carry them to the lungs as fast as they are formed. At the same time, the required amount of oxygen cannot be carried to the muscle tissues. In reality, the trouble is hat the muscular tissues throughout his body have not been accustomed to carrying on repairs at the rate now demanded of them; the blood stream becomes choked with poisonous gases; the lung cells are overworked attempting to carry on an unaccustomed amount of work. Soon the individual becomes so poisoned as to require cessation of all activity. The athlete who possesses extremely high powers of endurance has combined circulatory and respiratory functions working so nearly perfect as to be able to carry on the tissue repairs nearly as fast as they are broken down. As a result of the efficiency of these functions, he is capable of carrying on his exertions for a rather indefinite length of time, depending on the degree of his exertions. However, even the most enduring man requires a rest some time, as the human body is capable of only a certain amount of continued activity and no amount of training or preparation will enable the nutritive functions to keep up a perfect state of repairs during continuous exertion. Some athletes may train by running twenty miles or more almost every day, running at an easy trot. By this method of training they are not able to reach the highest attainable state of distance running endurance. But, in a race over the marathon distance of twenty-six miles, three hundred and eighty-five yards, when competing with other athletes these highly trained men reach a state of near exhaustion.
Bicycle riders, engaging in a six day race, may spend half of the time riding; the two members of each team alternating at riding and resting throughout the entire six days and nights. This constitutes a highly trained form of endurance, though hundreds of bike riding professionals have gone through dozens of such races. Some years ago, athletes took part in six day running and walking races. Endurance bike riding is really more violent than long distance running, but the latter athletes are probably far more exhausted than the former. It is also quite likely that the bike riders recover quicker from a long race, which would probably be due to more constant training of a competitive nature in the company of dozens of other riders. It is customary for pugilists to box through twelve or fifteen rounds at a fairly lively pace. Several years ago, twenty round bouts were common, and previous to that time the pugilists engaged in much longer bouts at times. Of course, the longer the bout, the slower the action, but fifteen or twenty rounds must be about the limit of high speed endurance among first class athletes. It is generally recognized that the average, healthy young fellow who is untrained would be incapable of keeping up boxing activity for more than two or three rounds, a matter of from six to nine minutes exertion. Compared to this, the length of a professional bout seems great, but the elapsed time does not amount to so much in actual minutes. A ten round bout lasts about thirty-nine minutes, with nine minutes out for rests. A fifteen round bout includes fortyfive minutes of actual activity, and fourteen minutes for rests, a total of one hour lacking one minute. One hour of activity is included in a twenty round bout, with nineteen added minutes for rests. So you see in actual time, the boxer does not keep going as long as the distance runner. A fifteen mile race would last slightly longer than a twenty round bout. A marathon race lasts nearly twice as long as a twenty round bout. Bicycle racers very commonly ride an hour or longer without a rest, at times covering well over seventy miles in he hour when riding behind a pacing motor. It is true, there are other factors besides endurance involved in a boxing or pugilistic contest, but factors besides endurance involved in a boxing or pugilistic contest, but at he same time the boxers rest a minute out of every four minutes, while the runner and the bike rider keep going without a let up. If a man runs fast, he is completely tired by the time he has covered an eighth of a mile; by not running at his limit of speed he can last a quarter of a mile. Thus, in he violent exertion entailed by running extremely fast, a man is limited to twenty some seconds or approximately one-third of a minute; we refer to the 220 yard dash or the 200 meter dash, which seems to be about the high speed running limit. A quarter of a mile run is made slightly over three quarters of a minute by first class athletes; about one minute would be the running limit of that rate of speed. Professional wrestlers are quite accustomed to bouts of from one to two hours duration, but it is necessary to rest quite a little during a bout of that duration, or the contestants could not continue. It is rather difficult to determine just what the limit of human endurance is, when the extreme of fast action is continued, but it is somewhere around twenty to thirty minutes. We must recognize different types of endurance. The marathon runner, bike racer, soccer player, oarsman, hockey player, boxer, wrestler, and swimmer all require the quality of endurance in a different sense. The man who is trained to excel at either cannot compete on even terms with the specialist in any of the other. Remember one mention of the common belief hat running is the main requisite in the development of endurance. However, the marathon runner would be sadly lost in attempting to follow a first class tennis player or a
team of soccer players through a game; the running endurance of the marathoner would be of little use in rowing or swimming with good men trained for those sports. The boxer, wrestler, swimmer, oarsman, and tennis player, each must use his arms continuously as well as the legs. No one would expect Tunney, Dempsey, or any other first class pugilist to be able to jump around on the tennis court with Tilden, La Coste, or other racket wielding stars. Neither would we expect them to swim with Young, Ross, Vierkoter, or other good endurance swimmers. And the tennis player or swimmer isn't expected to get in the ring or on the mat with one of the good cauliflower eared gentlemen. The champions in all of the above mentioned sports possess endurance almost in the utmost degree, but only in the sense that they have trained for their specialty. Unaccustomed movements will find them completely lost. Other qualities besides endurance have to be considered in athletic excellence. Some sports require speed and agility, the fast movements to be kept up continuously, as in tennis, soccer, and hockey. Rowing calls for continuous application of strength and a fair amount of quickness. In boxing and wrestling, the movements are alternately fast and slow, the element of speed being spasmodic. In swimming and bike riding, the element of speed in distance races is applied in a steady drive. It is also possible for the strong man to display the quality of endurance in connection with feats of strength, as when competing in a lifting contest or giving a public exhibition, where he must step from one high class feat of strength to another. You wouldn't let anyone tell you that the champion pugilist or wrestlers aren't enduring, simply because they are untrained to enter a marathon race with a chance of winning. You undoubtedly have more respect for the boxer and wrestler than you have for the long distance running champion. The sporting fans also think more of the first class ball players than of marathon runners. Yet, it is unlikely that many ball players would be capable of putting up even a fair exhibition on the endurance running track. The average long distance runner would be a poor physical specimen for the ring, mat, or diamond among classy performers. So, you see, the world doesn't regard endurance with the same degree of importance as some people are inclined to attach to it. That is, endurance in the running sense. Endurance in another way is a different matter. We all admire the man who has plenty of sand and won't give up easily. That is just what real endurance should mean in an athletic sense, whether you are referring to running, tennis playing, swimming, fighting, pitching a grueling extra inning game, or anything else in an athletic sense. The strong man has just as high a degree of endurance as any other class of athletes, but of course in a different sense than marathon running or swimming endurance. In order to excel in his specialty, an athlete must devote his time to that one thing, and not to foolish attempt to outplay another man at his pet game. Even he bar bell exercising enthusiast displays a high degree of endurance in taking a thorough advanced workout. The average athlete couldn't follow a fairly good bar bell man through a workout of an hour. To begin with he wouldn't have enough strength, and even if lighter weights were used he would be all tired out long before the hour was up. We have seen this very thing happen time and again. The purely physical improvement side of bar bell training throws an entirely different light on the subject. If a young man has ambitions to make good in one of the popular lines of sport, but lacks the physique and strength to stand the gaff, he is wise to first develop himself and then to think of specializing on the game of his choice. Spending a few months or even a year or two at bar bell body building exercises isn't devoting your life to weight lifting. It is just the same as taking time off from work for a year or so to improve your education. After acquiring a more rugged physique the young man can train along recognized lines for the gaining of proficiency in the game he wishes to follow. A more rugged physique and greater strength to carry you through competition is worth more than just "wind" as it is generally known. It is
far better for the aspiring athlete to properly develop himself to improve his staying powers than to go out on the road and run miles in the hopes of "getting better wind." Distance running ability doesn't mean a thing in the majority of sports and games, nor for that matter, in the ordinary cares of life or the maintenance of health. Don't misunderstand us; we have seen the majority of great distance men, and we have long been an enthusiastic marathon fan. But, we realize the exaggerated importance attached to distance running ability. The physique developed by such runners is hardly the type to inspire or instill a desire for physical improvement in the minds of our young men. Experts don't advise road work to improve swimming ability, nor have we ever heard of tennis players running miles to become better able to get around on the court. Boxers do a certain amount of road work to improve the staying powers of their legs, but you could easily count up hundreds of promising young boxers who have burnt themselves out and left their fighting ability "back on the road somewhere' as the expression is sometimes made. The continuous leg action in boxing is somewhat identical to jogging along on the road, but actual running ability is not required. Anyway, the greater amount of road work is done to reduce the boxer after a spell of taking life easy and growing a little soft. Ball players do a fair amount of jogging to reduce and condition themselves in the spring training camps, but during the active playing season, nothing like hat is needed to keep in condition. The boxer who trains consistently and fights regularly always keeping in condition, needs very little road work. If you choose to train with bar bells and practice weight lifting, and you aren't satisfied with your distance running ability, you can go out in the park or jog through the streets if you wish. However, outside of the improvement in running, it is doubtful if you will notice any gain in endurance so far as other physical activities are concerned. I am positive it won't make you more enduring or capable in performing tiring feats of strength. Personally, I have done a great deal of running and walking, especially during my 'teens and while never any wonder at any distance running. I have always been pretty fair at walking. One thing I have noticed about walking fairly fast through city streets is that a rest of a day or two from walking would give me extra reserve and make it possible to walk with greater ease. My legs were always more capable at both lifting and swimming when doing very little walking. As to running in connection with swimming and lifting practice, I have often experimented and personally my efficiency would be greatly lessened. Such athletes as tennis players and swimmers will sometimes note a lack of pep if running is attempted as a means of conditioning. Unscrupulous advertising instructors, with something to sell you will sometimes speak of a man being strong externally and weak internally. Such a thing is an utter impossibility, and cannot be substantiated by any know fact in the science of physiology. What they are referring to is the possession of great physical strength minus exceptional endurance, and in an attempt to prey on the general ignorance of the public on matters pertaining to the human body, they speak of an imaginary heavily muscled man who is incapable of winning a marathon race or some other specialized endurance test. The public does not think, whatever the issue may be; our dear public relies on the daily newspaper, the movie, or hearsay for opinions on all matters of importance. Likewise, on physical training matters, the average person knows little or nothing, but they imagine an athletic man should be capable of any feat in the realm of sports. The average person fails to realize the difference in specializing for particular branch of sport, and that only specialists excel as we have recently pointed out.
The class of instructor to whom we have just referred, should know better if he has any right to be selling physical culture courses. If he know better then he is resorting to something akin to fraud in order to sell you a course or some apparatus. As we have briefly hinted at in this chapter and have explained at considerable length in another chapter, the development and maintenance of large and strong muscles depends on better efficiency of the internal functions. We are not, of course, referring to fat; but to increased size of muscles means corresponding increase in the powers of circulation, respiration, and assimilation. As we have further explained, the specialist in one line of athletics excels the specialist in another branch of sport, and what may appear to be high class endurance in the ring, many be of no value on the running track, the tennis court, or in the swimming pool. When increased muscular size is required to make a man more rugged and physically more capable, one means of developing such size is just as satisfactory as another, but some methods are more certain to bring about the increased size and may be depended upon to do the trick in a shorter space of time. Muscle is muscle, when it is of the proper size. And hen, when you expect to excel at some particular specialty after improving your strength and development, you must train at your specialty; there is no other sensible way of reaching success. The time you devote to properly developing yourself is lost to your favorite game, but it is worth considerable more in the end. For instance, a young man who is ambitious to make good as a boxer, but who is lacking the proper degree of strength and ruggedness to reach success, will do better to forget boxing for some time and follow a course of developing exercises. Very rarely does the practice of boxing, and the incidental training of a boxer, improve the development of a man. If he starts slim and lacking in ruggedness, the chances are he will remain so, unless he trains as we have suggested. The truly great men of the prize ring have been fully developed before entering the game. They came into the game with the strength and ruggedness and did not start as striplings and develop to muscular champions. The majority of the great fighters have followed some form of hard work, involving strenuous physical exertion, before taking up boxing. The young lad who is only of average strength is making a serious mistake if he enters the game without first developing. Some one has said something to the effect that for every good man brought out in boxing, the game has made hundreds of "hams and bums." They are the ones who were physically unfitted for the game, or were improperly handled. The young man who aspires to fame as a boxer should not let anyone give him bad advice about training by light methods to build himself up. He will only fail by following such foolishness. Having acquired the proper development, it is time to start specialized training for actual ring work. At that time, our aspiring boxer can quit his developing exercises and go through the customary routine of the boxer. Before closing the present discussion I wish to correct a mistaken impression which may be lurking in the minds of some readers. Once in a while we hear of some boxer growing out of one class into another, or possibly to a second class heavier than he formerly belonged. Some persons are likely to form a hurried conclusion that the form of exercise caused them to develop to such an extent. It may be observed that the majority of boxers are of an immature age; practically all boxers enter the game long before full maturity; therefore they should naturally continue to grow and increase in size if no steps were taken to keep from gaining in bodyweight. Hungry managers usually insist on the boys in their charge keeping the lightest possible class. It is only when nature insists on putting too much weight for him to keep in the lighter class that the average boxer is permitted by his manager to enter a heavier class. Truly, the constant exercise has quite a lot to do with making him grow. The muscles become larger and more solid from the regular training, which also helps to make him jump a class or so.
Naturally, the average man will continue to grow until well past twenty-five and often until past thirty, without becoming fat; just healthy growth. You can appreciate the battle that is constantly going on between nature and the reducing methods to keep in a certain bodyweight class. Many boxers are through when they reach a heavier class as the competition proves too much for them. Furthermore, the constant reducing work has a bad effect on their strength and endurance. There is no reason why any athlete should be physically "through" or "all shot" between twenty-one and thirty, yet such is the case with thousands of promising boxers. It has in the past been fairly common for boxers, jockeys, and some other athletes to suffer with consumption due to the efforts to keep down the bodyweight. That is the folly of too much so called endurance exercise. It would be far better for the athletes to practice forms of exercise designed to build them into heavier classes and to husband their strength rather than to practice so much "endurance" work as to rule their health in later life. After learning our frank opinion of pugilism in the scheme of physical endurance you may question our repeated reference to training methods for improving the physique for boxing. The reason should be obvious to those who have closely followed physical culture to any extent. So many men, especially young men and boys, entertain ambitions of becoming fighters, or at least regard professional boxers in a spirit akin to hero worship, that it is expected of us to give advice on improving he physical condition of those young men who are ambitious to make a success of boxing. Please note that we distinguish between prize fighting and actual boxing as a means of exercise. The pugilist practices boxing for business reasons and not as a physical culture.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 5 - IS HEAVY EXERCISE DANGEROUS? - By Mark H. Berry Bar Bell Exercise is Different Than Competitive or Record Lifting. But Does the Weight Lifter Run Any Risks? In the minds of some persons who are totally ignorant concerning the true facts, a crazy belief exists to the effect that anyone who practices weight lifting or feats of strength either as an amateur or professional is doomed to various terrible physical afflictions, and sudden death. Nothing can compare with an investigation of the true facts, in the face of such ungrounded assertions. If my readers happens to be one of those who consider weight lifting dangerous, I might suggest a question. Have you an idea of the number of athletes killed each year while participating in some of our major sports? Well, then, we might enlighten you by pointing to some of the awful truths concerning the supposedly more healthful forms of sport which our youths are advised to follow in preference to becoming "muscle bound" from practicing weight lifting. During the football season of 1928, the rather shocking figures show that nineteen players met death! Imagine, the flower of our youth, engaging in a healthful recreation, destined to inculcate the pulsating life of real manhood within his veins! Another recent year showed the greater number of twenty deaths as a result of football injuries. Then our manly art of self defense, boxing, claimed ten deaths during last year. And the American National Pastime, baseball, assisted the grim reaper in cutting off the lives of seven players during the season of
1928. These figures are most reliable, as they were given us by the Evening Public Ledger, of Philadelphia. That newspaper has a library of information where a close record is kept of all important and interesting facts. Sometime ago the New York Times published an article calling attention to the smaller number of deaths and serious injuries resulting from the playing of baseball as compared to other sports. The majority of baseball injuries are of a minor nature, seldom resulting seriously. The great number of football deaths is really alarming when you consider the short duration of the season, about two months, or hardly any longer. Baseball is played for six months out of the year, but it really has a higher ratio than boxing, which is an all year round sport. We have mentioned only the deaths from these three manly sports. How about the thousands who suffer serious injuries? Practically every town of any importance has its weekly major casualties during the football season. Why, you know as well as I, that if weight lifting showed any such figures, the people would rise up and clamor for drastic laws prohibiting the use of anything heavier than one pound Indian clubs or wooden wands for calisthenics drill. Actually I don't know personally of a single death which occurred during or as a result of a weight lifting injury. I remember about fifteen years ago, having seen a sarcastic comment in the Police Gazette to the effect that a strong man had been killed in Germany when a heavy weight fell on his head, or, as I believe they termed it, "ivory dome." Supposing a man was killed fifteen years ago while lifting. Just think of the hundreds who have met death during the same length of time right here in America while engaging in the playing of "sane" sports. We can figure that upwards of three hundred young men have met death playing football; a possible hundred and fifty in boxing matches; and maybe a hundred in baseball. A total of five hundred and fifty, but suppose we be conservative in the absence of authentic figures for the entire period and cut the number in half, two hundred and seventy-five. What can our athletic coaches and trainers have to say concerning the mortality in the sports they advocate in preference to weight lifting and exercising with weights? Don't think we are trying to conceal any figures on weight lifting mortalities. We know that Breitbart died as a result of blood poisoning from an injuring caused by a rusty nail puncturing his back during the performance of his act. That, however, was a strong man exhibition stunt, and not actually weight lifting, but for the sake of argument we will include it as a weight lifting death. Strong men die every once in a while of old age, possibly not at the age of a hundred, but neither does the average person live to be a hundred. Then, there was a famous strong man of nearly fifty years ago, who used to experiment on himself. He would pump the food out of his stomach after a length of time, instead of allowing it to pass on into the intestines. His theory was that after digestion had taken place there was no use of allowing the food matter to remain in the body to putrify and thus poison the system. As you know from studying elemental physiology, the stomach merely prepares the food for assimilation, and nourishment is taken from the food in the intestines. That man died of some form of starvation. That was many years ago. Recently there was a case of a young lad of nineteen dying of impoverishment of the blood from experimenting on vegetarian diets. He was a physical culturist of some sort, but not a weight lifter or bar bell man, even though he pulled autos with his teeth, and id some other crazy stunts. By this I mean the stunts are crazy for a youth who has trained properly, and at any rate such stunts should only be practiced by men who are really strong and have properly trained for strength. There is no sense in classing this last foolish young fellow as a strong
man, or a weight lifter. He was a vegetarian, and we have yet to hear of a vegetarian strong man. The case just related completely exhaust our list of strong men or "near strong men" deaths. We know of a bar bell user who was killed in an automobile accident when his car upset out on the public highway going at a high rate of speed. We also were acquainted with a young man of promising ability as a lifter who was asphyxiated in bed from illuminating gas. I suppose that at some time or other, bar bell users have died of smallpox, diphtheria, typhoid, or homicide, but that certainly has no connection with weight lifting injuries. Understand I don't know of any such cases, but suppose it is possible for bar bell users to die in the same manner as a great many other people. Anyway, that hasn't anything to do with the subject at hand, thirty-six deaths in one year directly as a result of injuries in three of our major athletic sports, - football, baseball, and boxing. Countless youths have also done irreparable injury to themselves by participation in these same and other popular forms of sport. I can remember that as a boy, one thing impressed me greatly; the number of men to be seen who walked with one stiff leg due to "water on the knee" as a result of a football injury. I lived in a number of towns and cities as a young boy, and noticed such cases wherever I lived. Figures may be available on the number of men and youths who annually suffer this type of injury; we don't happen to have access to any such figures, but we are sure they would be alarming. Possibly you don't live in a community where you have a chance to observe such cases, but make inquiry around any college or hospital if you want to get an idea of the number who suffer serious injuries, broken limbs, collar bones, ribs, and skulls. In baseball, we presume the majority of deaths result from being "beaned" or hit on the head. We recall being that way once, and if we remember clearly the ball bounced over around third base. If this was any evidence of a "solid ivory dome," we imagine the thick skulled may have led us into weight training. We do not wish to be misunderstood on our attitude concerning sports. We believe in sports and athletics, for those who are qualified to compete. However, we want to point out the absurdity of condemning a healthy and beneficial form of exercise, wherein one or tow may have met death in a score or more of years, while no attention is called to the high rate of annual mortality in some of the favored sports. Twenty deaths in one season from football, when it is quite probable weight lifting would be outlawed if half that number of deaths had occurred in one hundred years of lifting. Right there is the point we wish to emphasize. We mentioned a whole-heartedly favorable attitude toward athletics. Certainly; nevertheless, we believe athletic coaches are sometimes too prone to rush immature youths into athletic competition. We don't believe in competitive athletics for school boys, and certainly not in the manner in which such competitions are conducted at present. They may speak of the danger of straining the heart from the use of weights, but why not consider the far greater possibility of causing irreparable injury to the hearts of immature grammar and high school athletes? The strain caused by the excitement and anxiety to win is not a fancy of our imagination. Actual facts will substantiate our statements. The running of a hard race places a strain upon the heart and vascular system in generally that cannot possibly occur during the performance of the most difficult lift. Please understand that all through this chapter we have been referring to actual weight lifting, and not to body-building exercises with bar bells and allied apparatus. There is a great difference in the two, and actual lifting should only be engaged in by the athlete who has properly prepared himself by months of careful training exercises. Moreover,
weight lifting is not encouraged among boys of school age. When you practice actual lifting, the heart, lungs, blood vessels, and muscles must work hard, but in the practice of body-developing exercises, no such amount of effort is expended. In lifting, you attempt something near your limit; in bar bell exercising, you keep well within the strength limit at all times. Coming back to our comparison to physical strains in running and lifting, the duration of effort is far shorter in the performance of a lift. If you run a hundred yards in ten seconds, or eleven or twelve seconds, depending on your speed, the excessive strain upon the vital organs endures for that length of time. The furlong is run in twenty to twenty-five seconds, depending on your speed; the quarter mile in something less than a minute; the mile in four and a half to five minutes and so on. The majority of modern lifts require an effort of but two seconds duration; it takes longer to perform a broad jump. Even the slowest of lifts, the Two Hands Anyhow, takes only about a half minute. A man simply couldn't prolong it to a minute with any chances of success, and yet the hardest of all races, the quarter mile, places a great strain on the athlete for nearly a minute. It is undoubtedly true that many of the mortalities in sports occur among those who are improperly prepared for competition. Not so long ago, a Philadelphia newspaper sports writer called attention to the great number of injuries among the contestants in an amateur wrestling tournament, whereas among professionals it is rare for a serious injury to occur. Of course, the crowd is sometimes led to believe the men are suffering pain, but that is mostly hippodroming. As the sports writer mentioned, the professional is prepared through correct training for the strenuous efforts, while the amateurs are sometimes not physically fit to enter a wrestling match. This could be even more true in a football game, but is not so likely in boxing, as the last sport is pretty well supervised and physicians carefully examine the contestants. If a football player has a weak and poorly developed neck he runs a big chance of getting hurt if a few players pile on top of him. The truth probably is that the majority of football players are not physically fit to engage in so rough and dangerous a game. I hope some of my readers don't think I am in favor of pink tea parties or ping pong games for our athletic young men. Not on your life. Football is a fine game, likewise boxing, and there is nothing finer than baseball. Nothing would please me better than to have my son star at running, baseball, and football, but I don't want him to jump into athletics without a proper physical foundation. That is what I am driving at; the youth who is athletically ambitious should undergo a developing program to properly build up his body. Following such preparation the risk of serious injury would be slight. Anyway, it is not entirely sane to encourage immature youths to participate in competitive athletics. Give them a chance to grow and develop. Just where the talk about becoming ruptured through weight lifting originated, we cannot determine, but we have a fairly sound theory to account for it. Around mills, shops, and foundries where men must engage in hard manual toil, quite a few men have the misfortune of suffering a rupture. It is observed that the injury takes place while the men are lifting or carrying heavy, awkward and cumbersome objects. The lifting of heavy weights is put down as the cause of this injury, but the average men knowing nothing of the mechanics of the human boy, makes no effort to determine why the laborer becomes ruptured. It is only in recent years that factory efficiency experts got wise to the truth and had placard printed showing the right and wrong ways of lifting cumbersome objects. Weight lifters and students of bar bell exercise have long been aware of the truth.
Regardless of all the placards that may be hung on factory and foundry walls, laborers still may be observed lifting in dangerous positions. A lack of proper training in the fundamentals of bodily movements is largely responsible. The workman leans over at the waist and with the legs nearly straight when he wants to pick up anything, light or heavy. Just watch any average man at work and you will observe the truth of this assertion. If two or more workmen must carry some very heavy object, they bend over at the waist and struggle along with rounded back. In this faulty position, the abdominal walls are subjected to a terrific strain in supporting the viscera; the back muscles are also subjected to a great strain and as the back is holding the body in the bent position, proper muscular tensions is removed from the abdomen. The muscular walls of the abdomen are then liable to separate, or the inguinal rings may allow part of the large intestine to protrude. The proper way to lift a heavy object from the floor or ground is to keep the back flat and do the bending with the hips and knees; the legs are intended to carry a strain of that sort, so let them do it. Trained lifters always use this correct position when a hard lift is attempted. Furthermore, the trained lifter is muscularly sound and fit to attempt a difficult lift. If he finds occasion to bend the back, harm is not likely to result. Personally, I do not know of a single instance of a man or boy suffering a rupture as the result of practicing either weight lifting or bar bell exercise. I do know, though, of many cases of rupture having been remedied by means of scientific exercise. If a non-physical culturist tries to scare you by claiming bar bell exercise or lifting will rupture you, put him down as a an ignoramus. If a professional physical culturist tries to tell you the same thing, he is simply trying to make money off you by selling you something in which he is interested. You may have heard another of the foolish notions; to wit, that there is danger of bursting a blood vessel while weight lifting. Permit me to ask you to recall what I had to say a little while ago about the comparative duration of different athletic events. Remember that lifting places hardly any continuous strain on the body. The effort is completed in a few seconds. Then think a while about the duration of the strain upon the vascular system during a hard running race; or in rowing; or in boxing; or in wrestling; or, for that matter, in a hard swimming race. Why sometimes you would think the blood vessels would break during extreme competitive strains in many popular forms of athletics. A strain, no matter how severe, of only a few seconds' duration, cannot compare with a severe strain lasting for minutes. And then, the most pernicious of all the means of knocking weight lifting. Certain professional instructors consider it to their advantage to claim that weight lifting and bar bell exercise unsexes a man. They sometimes even go so far as to state that strong men don't have children, and can't have children. I can only say that personally I am probably acquainted with as many strong man as any individual in America. It would be foolish to attempt to list all the strong men, amateur and professional, who have healthy , normal sons and daughters. A great number of strong men come into prominence while young and single; later they marry, and, as with most married couples, the union is blessed with offspring; they see no reason for shouting the news from the housetops. Having children, after all, is a pretty common matter. I know of only a couple of strong men who haven't children. But ,on the other hand, how about some of the professional instructors who are so cunning as to foster this pernicious story about the unsexed strong man? I can point to some of them who are married, well past maturity, and childless. That, of course, is their own business, and I should not care to say that it meant there was anything wrong with them. However, it should be possible for them to make a living in the physical culture field without using such low down methods of advertising.
As to the matter of virility, I would say that as a group, strong men are undoubtedly more virile than the average run of normal, healthy men. In my experience as an instructor and consultant, I am privileged to know something of the intimately personal affairs of many men. One case might be cited. Recently I published in the pages of STRENGTH, the photograph of the child of a lifter in his thirties. The child was born after he had been using bar bells two years, but had been married more than eight years. He proudly called attention to this fact, and was willing to openly give credit to bar bells, but we considered it best not to mention the statement in connection with publication of the child photo. The only danger I can see in connection with the practice of weight lifting is the possibility of becoming conceited. Pride in his strength and the exhilarating feeling of healthful efficiency may lead to over estimate his superiority over his less fortunate fellows. Sometime ago, a French Physical Culture Magazine, know as "La Culture Physique" published an article detailing deaths at an early age of numerous athletes in all branches of sport. Disregarding the boxers mentioned, they listed eleven athletes in such sports as tennis, cycling, soccer, wrestling, and track athletics, at the following ages: 2 at 20, one each at 23; 27, 30, 40, and 44; and 2 at 38 and 43. The attitude of this particular French magazine is that competitive sport is ( as they put it ) an enemy of humanity. It is a peculiar thing in America that a baseball player or a boxer may die between twenty-five and forty, and no one seems unduly alarmed, but if a new item were to appear of the death of a strong man under sixty, various indeed would be the comments.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - Introduction to the chapters that follow - By Mark H. Berry SOME IMPORTANT STUDIES IN PHYSIOLOGY IN THREE SECTIONS OR CHAPTERS A) Digestion and Diet. B) Respiration. C) Circulation. Also a Short Introductory Chapter The physical culture enthusiast may be gravely informed by some of his friends that it is a natural impossibility to increase the size of one's muscles by means of exercise. Indeed, some physicians may even hold this view, while at the same time admitting the beneficial effect of regular exercise. A brief study of the essentials of physiology will bear out the theory of increasing muscular size by means of the proper sort of exercise, as well as creating additional strength and functional powers. Of course, we who have experienced a physical transformation, and have observed the effects of exercise and healthful living in countless other cases, do not need a scientific explanation to convince us of the truth. However, a great many things take place in the transformation of a weakling to an athlete by means of exercise. Providing the exercise is of a general nature and thoroughly vigorous (none other should be considered), the breaking down of the tissue cells incidental to increased exertion creates a demand for oxygen, which increases the functional activities of the lungs, heart, and blood vessels, and in order to repair the waste going on, a greater amount of nourishment is abstracted from the food taken into the stomach, thus we cause a more healthy condition of the respiratory, circulatory, and digestive powers. The muscle grows because of increased nourishment in the part.
Muscular growth and efficiency is likewise promoted through increased vascularity; that is, by enlargement and greater elasticity of the blood vessels supplying the muscles; a greater flow of blood is constantly passing through the muscles instead of lying stagnant in the abdomen or innermost parts of the body. It is also possible, in the body of the habitually inactive person, for the blood to circulate but weakly in the muscles, the greater amount of circulation taking place in the larger blood vessels. This condition is far from being conducive to health. The obese person has an accumulation of adipose tissue in excess in various parts of his body, representing so much waste matter; constricting the action of the blood vessels and internal organs. Healthful activity burns up the excess fat and renders the individual more efficient. Many persons eat large quantities of food with no apparent benefit to themselves. When the system has no demand for the entire quantity of food, a resulting clogging takes place in the internal organs and the individual suffers one form or another of disease. Those who remain emaciated even when eating excessively suffer similarly but in a slightly different way. Due to no demand for nourishment on the part of the tissue cells, the system is taxed to take care of, and eliminate digested food matter, or possibly partly digested matter. A lack of proper assimilation is responsible for both the obese and emaciated conditions. Healthful exercise creates a demand for nourishment which appropriates the nutritive properties from the food; and, as we have shown, the entire system of life forces receives beneficial stimulation. On the face of the matter, it must seem rather queer and somewhat mysterious in the mind of a deep thinking novice in physical culture to be told that a few months of regular exercise will cause an individual to gain weight. Think it over in a serious manner and see if you can actually link together a substantial chain of events which will bring about the accumulation of added healthy flesh. The theory of exercise attempts to establish that without changing the diet or amount of food taken into the stomach, the individual will gain from fifteen to fifty pounds within a period of time, varying from two to five or six months. And the only thing required of the individual is to perform a stipulated routine of movements known as physical exercise. That is the theory behind the propaganda of exercise; a theory which has been proven as practical in countless cases. A most mysterious and complicated system of vital functions is responsible for the enlargement of the human muscles, resulting in added bodyweight. The real answer to this question would involve an endless train of facts and functions closely connected with the mystery of life itself. However, to come to a satisfactory understanding of the matter, we can trace this mystery by starting with the first circumstance which for the time will be considered responsible. You perform a physical movement known as exercise which consists of bending your arm. The biceps muscle of the upper arm is involved. The muscular bulk is interwoven with blood vessels, veins, and arteries; the activity of the muscle facilitates the passage of blood in its veins; that is, the contraction of the muscle squeezes the blood through its veins; as the veins contain small valves to prevent the blood flowing backwards, the blood is sent flowing with greater force towards the heart. The displaced blood must be augmented by fresh supply, which is drawn from the arteries through the capillaries. Thus the circulation of blood is stirred up to a certain extent beyond the normal rate. The smaller cells and tissues which compose the muscular bulk are broken down by the exertion, hence there is waste to be carried off by the venous blood, and the new material to replace it must be furnished by the blood from the capillaries.
Carbonic acid is formed by the breaking down of the tissues, which must be carried off by the venous blood; oxygen is required to repair the damage, which is carried to the tissues by the arterial blood drawn through the capillaries. Having established the improvement of muscles by constant activity interspersed with a proper amount of rest, we also find that veins of slightly larger size will permit a greater flow of blood to and from the muscles. Tissues generally develop in proportion to their vascularity, or the amount of blood which can be furnished when required. We will show, later in this volume, that health cannot be maintained by eating alone, nor by breathing deeply without accompanying the breathing with strenuous exertions. Instead of telling one to eat carefully or to breathe deeply, to stir up the vital forces, we find that in order to cause one to be healthier and stronger we must change his physique to a better standard, stir up his sluggish circulation into a vital current of life; in that way alone may we succeed in making his internal vital organs stronger and capable of greater resistance to disease, a physically and mentally more efficient example of mankind. After reading that which follows, you may be doubtful concerning the correctness of other theories and explanations you have read. There has been a terrible lot of foolish wild stuff propounded on the physical training question. A good deal of it wholly unfounded in fact. The basic principles of the conclusions given herein are purely physiological in the truest sense of the word. Just how valuable this information may be to the average reader is rather difficult to state. A complete knowledge of the body processes should, it would seem, prove interesting as well as valuable to any serious minded physical culturist. Particularly so, the mysterious functions connected with the nutrition of the muscular fibres of the body. To begin with, let us ask ourselves a few questions dealing with the subject at hand. What happens to a muscle when you cause it to contract? Do tissues break down? If so, how are they built up again? Why do you get out of breath and why does your heart beat fast? Don't say that these are foolish questions and that the answers are quite obvious.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 6 - DIGESTION AND ASSIMILATION - Also Diet Suggestions for Maintaining Health - By Mark H. Berry When the subject of physical training is mentioned to the average person, they immediately think of a special diet or the college training table. On the other hand, mention the term physical culture, and the average person thinks of vegetarianism. However, as we know, there is a group of physical culturists who are constantly in physical training, and to whom there is no such thing as a training table; nor does the subject of a meatless diet appeal to them. These are the men whom I prefer to call Practical Physical Culturists, comprised of advanced bar bell men. My reason for referring to bar bell men as "practical physical culturists" in a practical sense: in other words, they depend on real exercise for the promotion of health, whereas too many persons who prefer to be known as physical culturists rely on diet, fasting, water, bathing, and in fact, practically everything but physical exercise or real physical culture. It seems to me that it would be possible to write volumes on this angle of the physical training
question, without causing myself any worry or undue trouble. Don't misunderstand me, please, as I recognize the value of dietetics in the promotion of health, but at the same time I distinguish between sensible eating and faddism. Over twelve years ago, I changed to a mixed diet after having lived on a meatless diet for eight years. During a good part of that time, my vegetarianism was so strict that peanut butter was used instead of the cow variety. I made a thorough study of the subject, and can say with every degree of confidence that my diet was as sound as that of the most scientific vegetarian. Reading voraciously every book and article on the subject obtainable I followed the masters who convinced physical culturists they were leading them to emancipation from weakness, disease, and every other human sin and evil through the religion of diet; even war and murder could be overcome, we were told, by easing the annual slaughter of innocent animals. I have since learned that some of the foremost protagonist of a bloodless dietary, preceded me in reversal of ideas on the consumption of foodstuffs. The outstanding evil in the vegetarian doctrine is that some of those who preach loudest on the merits of a meatless diets are hypocrites. They simply don't practice what they preach. They lead thousands of people into buying proprietary foods and meat substitutes, and though they cannot be classed as prevaricators, due to not openly claiming to follow a meatless diet, nevertheless the inference is drawn by the eager enthusiasts who follow such teachings and become emaciated. For female typists who perform no kind of physical exercise, or for males who prefer to lead and effortless, effeminate sort of an existence, some of the meatless, raw food, milk and nut diets will serve to keep skin and bone together. If my reader happens to be that kind of male ( I won't say man) then you may suit yourself, but you are simply wasting your time reading a book on vigorous, manly exercise. Those who suffer with a venereal taint in the blood may realize satisfactory results on some of those diets, but not the man who wishes to be 100 % masculine, vigorous, muscular, and energetic. I simply do not know of any vegetarian strong men, or of any physical culturist who has advanced to physical perfection on a vegetarian diet. I do know of some good men of muscle who like to eat vegetarian meals occasionally, and for the sake of novelty I enjoy eating in certain vegetarian restaurants in New York City. I am even convinced that it would be beneficial to the health of many people to eat fairly regularly in some of those restaurants. I would go so far as to advise anyone who wished to gain weight to eat one meal every day in of the first class vegetarian restaurants in New York City, providing they would eat a full meal and not be afraid of overeating. Some of the foods you may get there are extremely filling, and when plenty of liquid is included, added bodyweight should be forthcoming. Still, everyone may not take to the strange dietary so readily, as the following incident will prove. In the company of Mr. Siegmund Klein and other New York strength fans, I have often enjoyed a vegetarian meal. On one occasion we took a group of visiting strong men to one of the restaurants referred to above, thinking it would be a novel treat. Instead, two of our friends actually became sickened and disgusted attempting to eat the imitation meats. That is a general attitude we have found among strong men: they abhor the idea of trying to eat such mystery foods and prefer substantial, every-day grub, as we might say. There can be no practically sensible reason for carrying on a discussion on the merits and demerits of different foods. It would take a volume or more to do so, and then the chances are you would be more confused than ever. Generally when one of my pupils requests information on the proper diet for increasing bodyweight, the following advice is give: Eat
three good-sized meals daily, including plenty of meat, thick soups, potatoes, spaghetti, macaroni, eggs, cheese, beans, peas, cereals and cream, bread (preferably whole grain) and lots of butter, fresh vegetables of every kind, also green and leafy vegetables in abundance, and fruits, fresh, canned, and stewed. In other words, we might as well say, eat everything that is wholesome and nourishing. For the purposes of gaining bodyweight or maintaining a high degree of physical efficiency we believe in three good solid meals each and every day. Soup, preferably of the thick variety, with both the noon and evening meals, and a good amount of liquids with the meals. In the army, we observed the extraordinary gains of bodyweight made by the new recruits: by questioning and observation we learned the men were eating more than the customary amount, also more regularly, and including a great deal more liquid with their meals. Of course, a more active life and regular hours had considerable to do with it. The individual who is accustomed to hard work, especially out-of-doors, is able to eat much larger quantities; in fact he needs it. For breakfast he could include eggs and bacon, oatmeal, cornmeal, and in fact, a much heavier sort of dietary, while at lunch and dinner, or dinner and supper, the active man would best eat about the same sort of meal as above outlined. The athlete in training should try hard to include digestible foods and eat about the same as the hard-working man, being sure to make his dietary wholesome and of wide variety. So long as foods are relished and cause no bad effects, they can be eaten by one who is active. Some people advocate skipping a meal now and then, but to do so is really liable to lead to bad habits of elimination. There is nothing so beneficial to the promotion of perfect health as getting into the habit of regular hours of elimination. The internal eliminative organs will perform their duties like clock work, providing you give them some encouragement, and besides establishing regular hours for the purpose, eating three times daily is most important. Not so long ago, a noted authority on gastro-enterology delivered an address over the radio. He stated among other important things that some solid food should be included with every meal, and meals should not be skipped. For the proper regulation of the body, we advocate eating stewed fruits such as prunes, apricots, or peaches, with your breakfast every morning; also eating generous portions of spinach, cabbage, or other similar foods at your other tow meals; the system requires a great amount of roughage to properly carry on the function of elimination. Persons suffering from a ptsoed and inflamed condition of the intestinal tract may find it necessary to eliminate all rough and coarse foods from the diet until the trouble is overcome. That is a condition requiring the attention of a physician. A suitable diet in such case a case would be one wherein soft, blend foods predominated. Many thin underweight persons have a ptosed condition of the stomach and intestines which means a sagging or dropped condition of the organs, preventing them form emptying food in a normal manner, thereby causing the retained food to ferment and putrify. This condition is due to a lack of internal fat, which would hold the organs in their normal position. They must endeavor to correct this condition by overcoming the congestion of the dropped organs and encourage the accumulation of internal fat. The physician, when consulted concerning ptosed organs, will generally prescribe a proper fitting abdominal belt, which should be put on while in a recumbent position, and taken off in the same way, and worn at all times when on the feet. The following should prove of benefit in raising sagging organs: while lying down, try to push the congested organ upwards with gentle but firm manipulations of the hands; then try to widen the diaphragm arch by placing the fingers under the lower ribs, and while taking short, quick breaths force the ribs outward.
Diet suggestions for those with sagging organs and much underweight: eat quite large meals of well cooked cereals like cream of wheat, or wheatena, corn starch, mashed potatoes, toasted white bread, macaroni, spaghetti, fresh greens and vegetables, cornmeal, thick soups, and eat plenty of fruits, but have them stewed and strained so they are free of all skins, seeds and coarse particles. Drink buttermilk and milk in fair quantities. It is best to have all vegetables mashed, and the meat broiled, with milk scalded before drinking. Sugar and cream, jellies, gelatin and puddings may be eaten. As to coffee and tea, we believe them harmless so far as the average, healthy male is concerned. If you find them harmful in your case, or prefer not to drink them, substitute cereal coffee or cocoa. Warm drinks with the meals are most beneficial to the digestive processes. There is something we might mention in connection with beverages and drinking water which is not generally understood. Many persons believe it essential to drink hot water for the correction of constipation, while in fact, hot water has the opposite internal action. You may recall that many people suffer from dysentery or diarrhea during the summertime, induced by the eating or drinking of too much cold stuff, which chills the internal organs and bring on the trouble. The drinking of scalded milk is known as a reliable remedy, but other hot drinks will achieve the same result. However, if you are troubled with constipation it is not a good idea to drink too much of cold beverages in an attempt to overcome the trouble. The vigorous man should not know he possesses a stomach, and it is a fact that strong men seldom pay attention to their stomachs. On the other hand, those who worry about the food they eat and try to pamper the stomach, somehow or other are certain to have cause for worry. As long as you exercise strenuously at fairly regularly intervals, and an attempt is made to eat sensible combinations of wholesome food, the stomach is best left alone. Truly, we do not advocate gorging or over-eating and just because a man is unusually strong is no reason for him expecting to abuse himself and get away with it. Louis Cyr was one example of the strong man who abused himself in this respect. He was accustomed to engaging in eating marathons with Horace Barre and other men. It is said of Cyr that he would eat a dozen eggs at one meal and then sit and control his abdominal muscles, thinking he was aiding to the digestion of the excess food. This sort of thing undoubtedly led to his demise at an earlier age than he should have died. Still it may be like the man who lived to be 96 and failed to live to a hundred because he drank too much whiskey all his life. Children need more food in proportion to their weight than adults, because they are more active internally and externally, and must provide for the growth of the new tissue; also due to a relatively greater loss of heat, owing to a comparatively larger body surface. Advancing age usually means a less active life as well as less active metabolism. For a healthy person leading a normal life, appetite and experience seem safe guides by which to control the diet. They will at least prevent under nutrition and the consequent lessening of the body's natural powers of resistance to disease. We will refer to this question a little later. Dieticians have worked out a system of figuring the bodily heat and energy requirements by setting a standard unit with which to make their computations; this is termed a calorie, which represents the amount of heat necessary to raise the temperature of a kilogram of water on centigrade degree or two degrees Fahrenheit. Different foodstuffs produce different quantities of heat. For instance, each gram of fat produces about 9.3 calories, each gram of carbohydrates about 4.1 calories, and each gram of proteins about the same.
When you get down to the practical side, there seems to be something wrong about trying to proportion your food to suit the calorie tables, as it is found that persons living under like conditions, seem to require very much smaller quantities of proteins and of energy than others. One person could live on what might starve others, while some would be continually overfed. It has been the experience of some persons by means of experimenting, that a dietary of just the correct amount of calories will not give sufficient food quantity to satisfy the appetite day after day. A strict regime of that sort will always tend to grown tiresome, and in time the subject of the experiment will have a continual longing for more food. Some additional quantity is disposed of in the system which cannot be accounted for by means of instruments or experiments. Presumably this extra quantity is used to keep the body at par, or to store up a reserve. Reserve energy in the body is something quite indefinable with our present degree of knowledge, but the glands store up a reserve in a mysterious manner. It is our contention that persons who limit the food intake and lead an active life weaken themselves in some way. We have observed this among our acquaintances, and although we have said nothing and they are probably unaware of the fact, we believe in our own mind that some weakened condition can be observed. Sometimes we have felt this was reflected in premature baldness among athletes, but others cases would seems to disprove the baldness theory. Of one thing we seem to be certain, and that is those who limit their food intake beyond reasonable requirements are not very active sexually; whether or not that is an important question to most of you; but in the final analysis, we believe it to be a salient point in determining the effects of your manner of living upon your vitality and virility. Should I offend anyone in this respect, I wish to be pardoned, but fundamentally if my theory could be properly substantiated in fact, it would prove of utmost importance in the scheme of real physical fitness. From a personal knowledge of many men, and due to my position giving me entrance to the intimate personal facts in the lives of many men, I am somewhat convinced on this one point. My old grandfather, who in many is respects is quite a sage for wisdom, has held such and opinion for many years; he has long been energetic and youthful far out of the ordinary for one of his years. We might give the following figures for those interested in the calorie system, though these can only be given as approximate when applied to general cases, but will give an idea of the bodily requirements in this respect. A person leading a quiet inactive life would require about fifteen calories for pound of bodyweight daily; one who is moderately active would need eighteen to twenty calories per pound of bodyweight; while a hard-working man or strenuously engaged athlete would need twenty to twenty-five. In attempting to compute your diet on this basis, do not forget what we have just said about allowing some extra quantity to satisfy the appetite and assure the body of complete nutrition. Experiments have prove that a diet of only proteins, carbohydrates and fats will not be sufficient to properly sustain life. A certain other element is necessary, known as vitamins; these do not serve a s source of energy, but are in some way essential to metabolism, though their exact nature has not been determined. Pellagra, scurvy, and beriberi, as well as various forms of acidosis are caused by a deficiency in vitamins. They are found in fresh fruits, the skins and peelings of vegetables, milk, eggs, and in the bran of rice, wheat and other cereals. Foods are robbed of this element when the bran is removed as in white flour and polished rice, or when potatoes are peeled, or in the boiling of vegetables and throwing away the water in which they were boiled. Paper bag, waterless, and steam cookery all originated in an attempt to preserve these vital elements and mineral salts; as even in the steam or vapor passing off when cooking, the vegetables are robbed of such essentials.
Digestion is not, as some persons are inclined to believe, confined to the stomach, but essentially digestion includes all the processes which assist in preparing the food for use in the body. The first step is in the mouth where the food is ground up by the teeth so that it shall present a greater surface to the action of the digestive juices, and where it is mixed with the salivary juices making it suitable for passage into the stomach, there to be mixed and churned with other juices; the stomach also acts as a reservoir to properly distribute the mixed food into the small intestine for further digestion and where the greater amount of assimilation takes place. A special adaptation to food is seen in all the digestive secretions, and it well shown in the salivary glands. A copious watery secretion is evoked by the presence of dry food in the mouth, but a thick mucoid secretion is passed out on moist particles of tasty food; and example of the purposive nature of the secretion. The watery saliva moistens dry food, the mucoid secretion welds the food into a bolus, preparatory to its being swallowed. The character and nature of the gastric secretion also depend on the nature of the food. A rapid secretion of effective juice is poured out on flesh foods, a scanty secretion in the case of milk is due to the fat contained therein; fat inhibits gastric secretion; the secretion evoked by the ingestion of milk is found to be the weakest gastric juice of all, and , in addition, the pancreatic juice secreted is the least in amount. That is, when an equivalent quantity of nitrogenous food is given as flesh, bread or milk, the least secreting activity is evoked in the case of milk. The secretion poured out on milk is effective, but at the same time economic. The importance of milk as a food is apparent from this, and particularly when economy of digestive gland activity is important. What we have mentioned in connection with the action of gastric juices on fat, prompts us to mention a few words concerning the eating of fried foodstuffs. When fried in the ordinary manner, that is, in shallow grease, the fat or grease permeates the entire article of food. The gastric secretions cannot then properly act on the food. If the frying is done in deep grease, so that the food sinks entirely beneath the surface, the hot grease forms a coating around the food, making it more desirable for health purposes. To properly understand your body, the means of bringing about a general improvement, and the constant maintenance of a high degree of efficiency, it is necessary to posses a thorough knowledge of digestion and related functions, which also includes circulation and respiration. He who attempts to control his health by diet alone can succeed but partially, as a thorough reading of the chapters on respiration and circulation will prove.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 7 - RESPIRATION: THE PROPER WAY TO BREATHE - By Mark H. Berry THE MECHANICS OF RESPIRATION. THIS CHAPTER CONTAINS THE KEY NOTE TO HEALTH AND DEVELOPMENT. The physical culturist has been taught to look upon the act of respiration, or breathing, in the wrong light. Not that we mean too great an importance has been attached to it, but instead of being taught to understand the true connection of respiration in relation to other functions, the
physical culturist has been led to think of deep breathing as a direct means of invigorating and purifying the body. We intend to show you, and at the same time to prove, that quantity of air in the lungs which is continually being inhaled and exhaled does not constitute the act of respiration. Instead of taking place in the lungs, the essential processes of respiration take place in all the tissues and organs of the body. The act of breathing is merely one of the outer doors of the entire chain of acts comprising the function of nutrition. To make a comparison for the purpose of better understanding, we might say the respiratory act has a part to play in like manner to the work of the stomach. We know that the stomach prepares the food for complete digestion and assimilation in other organs, and though the gastric function as performed by the stomach is essential it is but one of the first steps in the nutritive function of the body. In so far as the physical culturist is concerned, respiration must be considered essentially as a part of the complete function of nutrition. In other words, as one of the important parts of the business of furnishing the body with healthy material to take place of the old material broken down every second the individual is alive. The tissues must be relieved of carbonic acid and supplied with oxygen if life is to continue. The rapidity of this change is in proportion to the nutritive activity of the individual and the rapidity of the circulation of blood. The constant breaking down of the cells of the body forms carbonic acid. This breaking down of the cells is multiplied by muscular exertion, so that the more strenuous the exertion, the greater the quantity of carbonic acid formed, which must be expelled by the lungs. Likewise the greater the quantity of oxygen which must be absorbed into the blood to carry on the work of repair to the body. The lung capacity varies with the sexes, the age, the health and physical condition, the stature and various other influences. There is a certain quantity of air present in the lungs after even the most forced expiration; that is know as Residual air, and cannot be expelled. Although the amount of Residual air varies with individuals, authorities have place the average quantity at 100 cubic inches, although it may vary from as low as 40 to well over 200. In the ordinary act of respiration, a comparatively small volume of air is taken into the lungs with inspiration and expelled by the succeeding expiration. The Residual air remains in the lungs as a physical necessity to preserve them from collapse, which would result from the force of outside air, if the lungs were completely emptied. There is, therefore, no reason for considering the Residual air when computing the breathing capacity of the individual. In order to arrive at the figures which will denote the breathing capacity we must compute the air which can be inhaled and exhaled. Such figures, besides offering useful points of information, are of value here to give you a thorough understanding of the true value of ordinary breathing, which can be expelled but is only expelled by means of forced expiration. This is known as Reserve air, and which we will say for the purpose of illustration equals the quantity of the Residual air, or 100 cubic inches. The amount of air changed during ordinary breathing amounts to anywhere from seven cubic inches in complete repose up to 75 or more cubic inches during excitement. On the average, this Tidal, or ordinary breathing air amounts to about twenty cubic inches. Then, when a direct effort is made to increase the volume of air in the lungs, thus when you make a violent or intense muscular effort, when you sing, blow, yawn, or sneeze, you temporarily arrest the act of breathing and make a very deep inspiration. The air thus taken into the lungs is know as Complemental air. The amount of Complemental air would, of course, vary with the degree of effort, but for the purpose of quoting figures we will say 100 cubic inches, or slightly more,
may be taken into the lungs. Adding up the above figures, which we will suppose pertain a man of average height, we find during the act of ordinary breathing he has around 200 cubic inches of air in the lungs after an ordinary exhalation, and from 10 to 50 or more cubic inches additional after an ordinary inhalation. The Extreme Breathing Capacity of the man is figured by adding the Reserve, Tidal, and Complemental airs, and not computing the Residual air, which cannot be changed. This would give us a figure of 220 or more cubic inches of air which could be taken into the lungs or expelled at the will of the individual. Bringing these figures down to something easier to understand, the amount of air which can be changed in the lungs would fill two boxes of about 4 3/4 inches square. Counting the Residual air in the total, the amount of air in the lungs would fill two boxes of about 5 1/2 inches square. Now note that the amount of air changed during ordinary breathing would fill two boxes as small as two or three inches square. The Vital capacity or Extreme Breathing capacity varies, not according to bodyweight or the bulk of the individual, but according to his height. For every inch in height between five and six feet, add eight cubic inches. Age also causes a variation, the capacity increasing up to the age of thirty and then gradually decreasing. Obesity also cause the Vital Capacity to diminish. It must be understood that figures of this nature may vary greatly with individuals, but they give us some basis by which we may come to an intelligent understanding on the subject. A certain type of physical culturist will tell you to breathe deeply at all times, or the air will not reach the innermost cells of the lungs; and that shallow breathing causes disease by allowing the more remote lung cells to become inactive for want of air. However, physiology does not substantiate this idea, as the following explanation will prove--there is a certain physical fact, know as the law of diffusion of gases. When two gases or mixture of gases are brought in contact with each other, they quickly mingle or diffuse, until the whole mass has a uniform density and composition. This takes place even between light and heavy gases in opposition to the law of gravity. Due to this fact, the mixture of air in the lungs is at all times quite uniform, and the interchange of fresh air in the upper portion of the respiratory apparatus and the more impure air of the deeper parts is going on constantly. Still another point must be considered, which is that of the atmospheric air, being lighter than the carbonic acid saturated air of the lungs, penetrates to the deep portion of the lungs with greater rapidity than the latter ascends to the trachea. An intelligent study of the respiratory act therefore reveals that instead of the gaseous contents of the air being completely changed with each inspiration, there is no such intermittent character connected with the oxygenation of the blood, such as attends the mechanical process of respiration. It is in the pulmonary vesicles that the interchange of gases with the blood takes place, and as the diffusion of gases is constantly going on, the air therein maintains quite a uniform composition. Among physical culturists, arguments have been carried on, pro and con, concerning the correct method of breathing. Permit me to give a thorough explanation of my opinion, the same being the conclusion of considerable study on the matter. Some people advocate diaphramatic control, others argue about the part the abdomen or the chest should play in the act of breathing. We believe any system of thoroughly deep breathing can be correct, providing certain rules of healthful activity are observed. Proper oxygenation of the blood is the prime essential. Other than that, the mere mechanical act resolves itself into accustoming oneself to certain muscular acts. If one exercises
vigorously, the respiratory act is carried on unconsciously, but thoroughly. It is only those who attempt deep breathing without the proper degree of activity who must worry about the manner of breathing. It is essentially a false doctrine to teach that the respiratory function can be improved by deep breathing, if unaccompanied by the physical exertion. The purpose of respiration or the act of breathing, is to supply the system with oxygen and relieve it of carbonic acid; the arterial blood is charged with oxygen, which it carries to all parts of the body, then after passing through the capillaries it becomes venous blood, loaded with carbonic acid, which it carries to the lungs to be expelled. Thus the lungs change the venous blood to arterial blood. The chief physiological reason for a chest of great size is so that the individual will be capable of greater physical exertion; muscular activity causes a greater amount of carbonic acid to be expelled from the lungs, which means that a greater amount of oxygen must be supplied in order to properly purify the blood. Through training, we may accustom the respiratory function to furnishing an increased supply of oxygen, cause the chest to enlarge, and stimulate the vital forces to increased activity, thus promoting better health. Three different types of respiration, or ways of breathing, may be recognized; The abdominal, the inferior costal, and the superior costal. In the abdominal type, the action of the diaphram and consequent movements of the abdomen are most prominent. In the inferior costal type, the action of the muscles which expand the lower part of the thorax, from the seventh rib down, is most prominent. In the superior costal type, the action of the muscles which expand the thorax above the seventh rib and which elevate the entire chest is most prominent. It is true that all these muscles are used to some extent in every normal act of respiration; nevertheless, the action and control of each of these types is distinct. The abdominal type is most marked in children under the age of three. During childhood, the two sexes begin to show entirely different types of respiration. In the male, the abdominal, conjoined with the inferior costal type is predominant; in the female, the superior costal type predominates, while the inferior costal type is insignificant. Without some effort to control the breathing in a different manner, the male continues to breathe mainly by the action of the diaphram and the lower part of the chest; but in the female the action is almost entirely confined to the upper part of the chest. It can be plainly seen that the abdomen will be greatly involved in normal breathing of the male. A physiological reason can be given for the female breathing in this manner. It is a provision by nature to relieve the woman of abdominal pressure during the period of gestation. Now to discuss the various muscles involved in breathing, or, to be specific, we will treat on those which control the movements of the chest cavity. Three distinct groups of muscles are involved in inspiration: those used in ordinary respiration, which have the strongest action; those which act as auxiliaries to the breathing; and the extraordinary auxiliaries, which act as muscles of inspiration only when the breathing is extremely deep or difficult: in the first group are the diaphram, the intercostals, the levatores costarum, the scaleni muscles; in the second group are the serratus posticus and trapezius, the pectrorals, and the serratus magnus. In the male, in ordinary breathing, the most active muscles are the diaphram, intercostals, and the levatores costarum. In the female, breathing with the upper chest control, the scaleni
muscles are brought into action mostly. To consider the muscles controlling expiration: During the ordinary act of breathing, the predominating muscles are the internal intercostals, the infra-costals, and the triangularis sterni. During extremely deep breathing, other muscles must assist, as the external and internal obliques, the sacrolumbalis, and the transversalis. The ribs are somewhat twisted upon themselves, and have a general direction forward and downwards; the first rib is nearly horizontal, but each succeeding rib is more oblique. It may be stated in general terms that inspiration is effected by descent of the diaphram and elevation of the ribs; and expiration by elevation of the diaphram and descent of the ribs. The ribs are raised by the action of the scaleni muscles and the intercostal muscles. The three scalene muscles are attached to the cervical vertebrae and the first and second ribs. The intercostals have two functions: the external intercostals raise the ribs and the internal intercostals lower the ribs: the former run forward and downwards from the back part of one rib to the front part of the next below; the latter run backwards and downwards from the front of one rib to the back of the next rib below. The diaphram is by far the largest and most powerful of the muscles involved in respiration, so it seems reasonable that the act of breathing should be carried on principally through the action of that particular muscle. As the diaphram moves downward during inspiration, it is evident that the abdominal organs will be involved in the movement, so we must make room for this action by extending the abdomen. Elsewhere, we go to considerable length to show the capacity of the lungs and the distribution of each type of air contained in the lungs. We wish to call attention to the fact that the quantity of air in the lungs, which is being continually inhaled and exhaled, does not constitute the act of respiration. To the contrary, the essential processes of respiration take place in all the tissues and organs of the body, and not in the lungs. Respiration is essentially part of the function of nutrition. The continuance of life is dependent upon the tissues being relieved of carbonic acid and supplied with oxygen. The rapidity of this change depends upon and is in proportion to the nutritive activity of the individual and the rapidity of the blood circulation. Carbonic acid is formed by the breaking down of the cells of the body, the same being multiplied by muscular exertion. Therefore, the more strenuous the exertion, the greater the quantity of carbonic acid which is formed and must be expelled by the lungs. Moreover, the greater the quantity of oxygen which must be absorbed into the blood to carry on the work of repair to the body. The lungs are capable of holding a certain amount of air, the same varying with stature, age, health, physical condition and other influences, besides the sex of the individual. As we show elsewhere, the aeration of the blood has none of the intermittent character which attends the mechanical process of respiration. The interchange of oxygen and carbonic acid is continuous. Ordinary breathing is carried on with more or less rhythm, from five to eight ordinary respirations being followed by one more deep and profound than the rest. This extra deep breath effects a more even change of the air in the lungs. This does not mean that the shallow chested individual oxygenizes his blood as well as the one who has a normally full chest. It is also obvious that we must breathe pure fresh air at all times if a normal condition of health is to be maintained. The shallow chested individual would not have sufficient room for his lungs to expand sufficiently to properly
aerate his blood. Certain facts relating to the respiratory act have been determined by scientific physiologists. From lengthy tests and experiments on thousands of subjects, it has been found that the extreme breathing capacity remains constant in an individual during health; as long as the individual remains the same physically, it is impossible to change the breathing capacity by practice or habit. The breathing capacity will be decreased by certain diseases, notably consumption: likewise with advancing age; and will also be decreased if the person becomes fat; but the capacity will remain the same as long as the physical proportions and state of health remain the same. Therefore, it is necessary to get at the thing in another way; causing the circulation and nutrition to become more active, thereby demanding a greater amount of oxygen, which is best accomplished by developing the entire muscular system and accustoming the physical organism to greater activity; the circulation and nutrition will both be stimulated to increased action. And, as we explain at another place, vigorous leg work creates the greatest demand for increased activity of the respiratory function. Before concluding, we will repeat, you can accustom yourself through practice of any of breathing and it will be perfectly alright as the function of aerating the blood will undoubtedly be carried on in a normal manner, though it is quite evident that in ordinary breathing, a certain type of breathing is peculiar to each of the sexes. Certainly, it would be foolish for a woman to cultivate the practice of the bringing the diaphram and lower chest into predominate action; and in the same way it seems to us that for the male sex, the proper method of breathing under ordinary circumstances, is by the principal use of the diaphram, with the lower chest playing a minor part. We have shown elsewhere that the amount of air normally inhaled and exhaled during ordinary breathing is comparatively small, but still sufficient to support the normal body functions. When a man, particularly an athlete, exerts himself vigorously, he is quit apt to breathe sufficiently deep, and you will soon find that the control is principally diaphragmatic, with the other muscles just mentioned carrying on their work; and in very forced breathing, the neck and shoulder muscles will do a good part of the work. The sensible thing, if you to insure correct breathing, is to thoroughly develop the body and keep it first class working order by means of regular healthful exertions.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 8 - CIRCULATION: THE FUNCTION OF THE BLOOD CIRCULATION AND ITS IMPORTANCE TO PHYSICAL CULTURISTS - By Mark H. Berry We have been discussing the function of circulation as related to respiration and the proper nutrition of the muscles; therefore, we might profit by paying a little direct attention to the circulation of the blood and the organs which control it. The blood is contained in a closed set of branched tubes, which it completely fills, and which are commonly referred to as blood vessels; the blood is carried away from the heart through the arteries and distributed to all parts of the body. The veins carry the blood back to the heart from all parts of the body. The capillaries connect the arteries and veins throughout the body, and it is really in the capillaries that the work of the bloodstream is carried on. These small vessels are hair-like and form a
network. A certain amount of force of pressure is necessary to carry the blood through the vessels. This force or pressure originates in the heart, but something else must be accounted for when explaining the complete working of the force or pressure. The pressure thus exerted is known as blood pressure. The arterial blood pressure is much stronger than the pressure in the veins, known as venous pressure. The arterial pressure is fluctuating, varying from the strongest pressure in the larger arteries in a slightly weaker pressure in the small arteries. The venous pressure on the other hand, is strongest in the smaller veins, as the flow of blood is from the small veins to the larger veins; the venous pressure is low and relatively even. The rapidity of the blood flow is governed by the needs of the body. Under ordinary circumstances, the general circulation is not affected. The blood supply to one organ or muscles, or to several organs or muscles may be increased without need of a greater flow throughout the entire system. The blood vessels in one part of the body may contract to counterbalance a dilation in another part of the body. However, when the increased demand is general throughout the system, then owing to the limited quantity of blood in the body, the rate of circulation must be increased to furnish the necessary addition. During minor exertions, the blood pressure is balanced, but this comparison cannot take care of all emergencies; therefore, a greater flow of blood means a greater blood pressure. The arterial pulse is caused essentially by the variations of pressure within the artery, produced by the intermittent expulsion of blood from the heart; the systolic pressure is the highest point on this wave of arterial pressure; diastolic pressure the lowest point; the difference between the two, is called the pulse pressure. By certain indirect methods, it is possible to determine these pressures with a fair degree of accuracy. The factors effecting the difference between the systolic and diastolic pressures are: an increase in the amount of blood delivered at each beat from the heart into the aorta would tend to increase the difference; likewise a rapid emptying of the blood vessels would tend to increase this difference, whether or not the extra blood flowed through the capillaries into the veins, or regurgitated into the heart owing to a diseased condition of the heart. The amount of blood pumped into the arteries and the amount which escapes from them in both directions must be equal, otherwise large amounts of blood would accumulate in, or disappear from the arteries. The rigidity of the arterial walls also exerts an influence on the arterial pressure. Were the arteries absolutely rigid tubes, the heart would be compelled to move the whole column of blood with each beat, while between the beats the flow of blood would stop. A high systolic pressure in the arteries and practically no diastolic pressure would then result; while the pulse pressure would be exceedingly high. Arteriosclerosis sufferers frequently show high pulse pressures. As described above, slightest changes in the rigidity of the arteries will affect the pulse pressure, though to a less marked degree. The ventricles force a certain amount of blood into already full arteries; due to their flexibility, the arteries extend to accommodate this extra quantity; as long as the heart is contracting, the arteries extend, but as soon as the heart contraction is over the contractile powers of the arteries cause them to send blood into the capillaries rapidly enough to be at their normal size for the next heart contraction. Arteriosclerosis is a condition wherein the arteries become stiff and rigid, and less adapted for the unceasing work they are called upon to perform; this condition is the result of either
advancing age or disease. One suffering this condition runs a big chance by engaging in violent physical exertion; death is often brought about during times of great excitement or unaccustomed exertion, by the rupture of a tiny blood vessel in the brain. This is known as apoplexy, and is brought about by the blood vessels being incapable of handling the increased pressure; being stiff and hardened throughout the system, something has to give, so a small and weak part of the vascular system breaks to permit the necessary expansion. The arteries of the normal person being elastic, take care of the increased pressure demands by expansion, as we have explained. Arterial pressure increases with age, as the arteries are less elastic. Likewise conditions of health may effect the normal muscular tone of the arteries and heart, if the heart loses its force or the arteries become too flabby the blood pressure is low, while the blood pressure is high, if the arteries are hardened or the heart over-stimulated. The work of the heart may be made more difficult by increased peripheral existence, that is, greater contraction or constriction of the smaller arteries, necessitating increased work to send the blood circulating throughout the body. A wonderful power of adapting itself to the amount of work required of it, whether we are at rest, or exerting ourselves to the maximum, is possessed by the heart, which has been called the best motor know to man. Without hesitation or experiment, this organ instantly adapts itself to any demands made upon it. As soon as there is a demand the heart accomplishes it, though its capabilities are greatly increased by training; by reason of becoming accustomed to much exertion the muscular tissue on the heart is thickened giving it greater power to work, and making a rapid beat more easily sustained. The factors controlling the blood pressure in the larger arteries are two in number-- the amount of blood pumped into the arterial system by the heart, and the resistance offered to the escape of blood from the system through the smaller arteries and capillaries. The elasticity of the vessels walls and the total quantity of blood in the body are of minor importance. These various factors may interact upon one another in a most complicated manner. Should the arterial pressure be increased from any cause, the vagus nerve is stimulated, with the result that the heart is slowed and less blood is delivered into the aorta; the volume of blood is rapidly changed, the blood vessels change their caliber, so that within certain limits the blood pressure is not altered. Someone with a mechanical and mathematical turn of mind has figured it out that the arteries in the human body have strength enough to withstand the steam from a locomotive boiler, having a pressure of fifteen times the normal atmospheric pressure. Also that a barrel of blood passes through the vascular system in one hour; and in one day, two railroad tank cars could be filled with the amount of blood passing through the vascular system. The heart is indeed a wonderful pump. The heart of a man weighs, on the average, approximately ten to twelve ounces and contains four distinct cavities. The two upper cavities are known as the right and left auricle, and the lower two as the right and left ventricle, the latter being the most capacious by about 30%. The blood passes from the venae cavae into the right auricle and from there into the right ventricle. The blood then passes into the lungs and back into the heart through the left auricle, to the left ventricle, and out into the general circulation by way of the arteries, then through the capillaries, thence on through the veins and back again to the heart. It has been estimated authoritatively that little more than two ounces of blood is contained in the separate cavities at any one time, although the actual capacity of each of the cavities is at least twice as great. The complete process of circulation takes a little over one half of a minute.
The heart is approximately the size of your clenched fist, yet it carries on a tremendous amount of work. The entire volume of blood in the body passes through the heart once in about every half minute, an amount of something less than four grams in the average man. It has been established on reliable authority that the blood volume of man amount to, on the average, around 4.9%, or approximately one twentieth of the bodyweight. The heart beats well over one hundred thousand times daily or something like fifty million times in the course of a year. Generally, the supposition is that the heart works continuously without interruption, still although true that the heart muscles receive no considerable rest, the heart cycle works in such a way that the various muscles involved each in turn pause for a short time. First both auricles contract, then both ventricles contract, following which there is a pause. The same order taking place again. This complete order is know as the cardiac cycle or heart beat. The average complete heart beat lasts 8/10 of a second, and is divided in this manner: the contraction of the auricles lasts 1/10 of a second, the contraction of the ventricle 3/10 of a second, the remaining 4/10 of a second being taken up the pause or rest. Each heart muscle contraction, both auricular and ventricular is known as the systole, while the period of relaxation is known as the diastole, either auricular or ventricular. The heart beat frequently varies, due to certain conditions, posture, sex, age, state of health and exertion. The heart beat is more rapid in females. The average normal male, sitting at ease, has a heart beat of 72; in females it varies to 8 or 10 beats more. Infants have a heart beat of well over 100. A material increase in the heart beat will be noticed as the result of exercise and digestion, or a fall in blood pressure; a rise in blood pressure will cause a diminishing of the beat. The blood has several functions; removing carbon dioxide from the cells and carrying oxygen from the lungs to the cells; removing waste material from the cells, it also carries nutritive properties from the digestive organs to the cells; distributes internal secretions to various parts of the body; equalizing the chemical properties of the body. If the blood becomes heated in one part of the body it is cooled in another, thus the blood maintains an average body temperature. Furthermore, the blood is able to resist to a certain extent, due to the nature of its composition, bacteria and germs that might enter the body. Certain chemical changes are associated with the activities of the living cells throughout the body; and interchange of food and waste material constantly taking place. Metabolism is the term by which the process of replacing worn out tissues with new material is known; while the process of assimilating food is know by the term nutrition. A thorough discussion of the processes ought properly to deal with each organ individually. However, we will consider the matter, generally as it will interest the student of physical training who wishes to understand by what mean or processes new muscle is built and strength is developed. It is necessary to supply the body with certain elements, in order to properly maintain it. These elements are generally supposed to consist of water, mineral salts, and organic bodies, (proteins, carbohydrates, and fats); it is not, however, altogether certain that this enumeration fully expresses the needs of the body. In experiments upon animals, failures to maintain them have been noted upon a diet containing these elements in proper proportion. Our knowledge of the exact needs of the body is limited, as we have no direct means of establishing the exact elements appropriated by the body and the manner in which it is accomplished. It is from our examination of the food taken into the body, and a close check on the various waste products eliminated that we derive our knowledge of the nutritive needs. The food we eat is utilized
partly to repair the tissue waste, and partly to furnish bodily heat and muscular energy. It is practically immaterial, so far as the body heat and muscular energy is concerned, whether the energy is provided by carbohydrates, fats, or proteins; the essential point is that the quantity of food into energy is much the same way as though the same foods were burned outside the body, with the same amount of waste products left. Heat, mechanical and chemical work are all produced therefrom. The food is prepared by the mouth and stomach, passes into the small intestine where the greater amount of assimilation takes place. The nourishing elements are absorbed by the blood and carried to the venae cavae and thence to the right auricle of the heart. The various internal organs and glands all have a part to play in bringing about the proper chemical mixture of the blood. The nutritive elements are carried on through the vascular system and picked up by the cells as needed. A healthy digestion and assimilation of food is dependent upon vigorous circulatory and respiratory functions. By simply eating the proper foods you cannot expect to maintain a healthy condition of life; nor by breathing alone. In addition, one must lead an active life, strenuous physical exertion being most important to properly and thoroughly stimulate the circulation. I trust you thus appreciate the necessity of vigorous circulation to carry blood through each of the essential functions of nutrition. As we have explained elsewhere, the proper aeration of the blood demands sufficient oxygen, thus encouraging deep breathing. As the oxygen demand takes place in the tissues throughout the body, the mere act of breathing deeply without strenuous exertion accomplishes nothing. You must exercise vigorously, using the entire body to create a want of oxygen; the heart beat is quickened and the breathing becomes deeper. The result is a better nourished condition of the entire body. We can also understand the result of such activities upon the brain. A sluggish., impoverished stagnant blood stream cannot maintain health in any part of the body, while a vigorous circulation of pure blood (which has been thoroughly oxygenized) results in a better nourishment of the brain as well as of the entire body. Leading authorities in physiology have proven the existence of hunger or the demand for food to be seated in the cells throughout the body, rather than in the stomach. Cutting off the food supply of animals, so that food could not enter the system, regardless of how much was eaten, the hunger continued. The seat of oxygen demand has been established in a like manner by experiments on animals, whereby the want of oxygen has been definitely proven to lie in the tissues; by preventing the blood from flowing from the heart; the animal would breathe violently in an attempt to aerate his blood, showing that the mere presence of oxygen in the lungs was of no value so far as the need of oxygen in the system was concerned. Convulsive efforts at breathing have also been observed after profuse hemorrhage, showing the demand for oxygen on the part of the tissues caused violent breathing, which could not be satisfied due to the shortage of blood to carry oxygen throughout the system. As to proving the real sense of hunger to be located in the system rather than in the stomach, it has been observed in the case of persons as well as animals with serious injury to the small intestines so as to make impossible the proper passage of food, that regardless of the quantity of food eaten the hunger would be persistent. Of course, a local satisfaction would take place immediately upon filling the stomach, which would soon pass when the systemic requirements were not met. On the other hand, a well nourished person in good health and with an abundance of reserve nourishment in the blood may abstain from food for a considerable time without becoming unduly hungry. After duly considering all of the foregoing concerning the nutrition of the body - respiration,
circulation, and the digestive and assimilative processes, we can better understand the reason for the value of bar bell exercise and strenuous lifting. The demand for vigorous internal functions is stimulated, and by resting for long periods between the periods of exertion, we succeed in better nourishing the body. The muscles are capable of storing up a chemical substance, glycogen, which is formed by the liver. This chemical substance accumulation is increased by regular physical exercise, and when the muscular tissue cells increase in size and strength, it is undoubtedly through the accumulation of this chemical substance, glycogen. The tissues do not multiply, nor do the cells, but they do increase in size in the manner just described. It must be understood that these accumulations are separately every minute. This energy storage is consumed through oxygenation. Muscular size is increased in another, though more indirect way. There is an important physiological bearing on the acceleration of the venous circulation by contraction of muscles, on the nutrition. It is apparently necessary that the supply of blood should be increased in a muscle, in proportion to and during its activity; for at that time its destructive assimilation is undoubtedly augmented, and there is an increased demand on the blood to supply the waste. It is apparently a provision of nature that the activity of a muscle facilitating the passage of blood in its veins, and consequently its flow from the capillaries, induces an increased supply of the nutrient fluid. As the development of tissues is generally in proportion to their vascularity, this may account for the increase in the development of muscle, which is the invariable result of exercise.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 9 - ANATOMY MADE EASY: ESSENTIALS THE PHYSICAL CULTURIST SHOULD KNOW - By Mark H. Berry Anatomy will at once appear to be an important subject in the mind of the serious student, when a thorough physical education is contemplated. The subject is included among the studies of the child in school. Nevertheless, the ignorance of the average citizen, whether or not they have just "finished" their education is appalling. The true physical culturist who has serious hopes of acquiring a healthy body, must know considerable concerning the make-up and actions of the different parts of his body. Theoretically, one should say the better he understands the construction and functions of his entire physical organism, the greater the results he can expect from his exercise practices. In this day and age, with so much being written on matters pertaining to physical and health culture, there can be no excuse for remaining ignorant of essentials, at least. A knowledge of anatomy is necessary to the student of physical training methods who wishes to properly understand what he is doing; especially is this true if he wishes to arrange and conduct his own training routine. It has been said that the better a man understands anatomy, the farther he will advance in physical development. A great amount of truth is contained in the statement, although one may attain to great heights in physical achievement without knowing anything of anatomy, physiology, or training rules, providing he is under the constant supervision of a coach or instructor. However, the physical culturist who is sufficiently interested to read a book of this nature has ambitions to be able to govern his own training
procedure. It is fine and commendable to be able to memorize the names of all the muscles and bones of the human body. The truth is, though, that the majority of students however great her interest in the subject, will find the memorization of such names quite difficult and uninteresting. There is no use evading the truth; the study of anatomy and physiology is a dry subject. In our treatment of the subjects, an effort is made to vary from the usual presentation of knowledge along this line. We can appreciate that the subjects of anatomy and physiology make dry reading and rather difficult study for even those who are primarily interested. Personally, we might confess a clear understanding in this respect. When in school, these subjects were most distasteful, and physiology especially used to give us a queer sensation of the "the creeps." This was, of course, some time before we began to show any indication of a life interest in these and allied subjects. Study and reading along such lines became interesting only after there existed some practical reason for knowledge of this sort. We might therefore conclude that it is the manner in which the subjects are presented which give them the appeal which is necessary if the memory is to absorb knowledge in substantial quantities. We shall therefore tackle anatomy and physiology, or as we prefer to refer to both in this chapter as anatomical physiology, from the angle of the physical culturist whose primary interest lies in the use of bar bells as a means of bodily exercise. To begin with, we shall consider the larger and more important muscles and the bones to which they are attached. Every movement of the arms, legs, the fingers, toes, and head or the body proper, depends upon the movement of the bones underneath which compose the human skeleton. There is no way in which the bones may be moved except by the contraction of the muscles which control the bones. By comparison, we mean drawing together of the muscular fibers which compose the muscular bulk. To simplify the memorizing of important knowledge, we will consider the various muscle groups of the body according to antagonistic muscles pulls on the various levers of the body. In referring to the levers of the body, we may have in mind any of the principal limb divisions or the torso in its mechanical actions of bending and twisting. Any muscular action is dependent upon bones lying underneath for actual structural strength, and upon one or more joint actions. The majority of the principal joints act on the ball and socket principle, while the spinal column can be compared to a flexible shaft. Every bone can be moved in at least two directions; some bones can be moved in practically every direction. With the contraction of one muscle, or set of muscles, the opposing muscle, or muscles, must be stretched or extended. So we find each muscle is capable of two important movements, contraction and extension. An easy example of this can be cited in the case of the movements of the forearm, which are controlled by the muscles of the upper arm. Everyone, regardless of limitations of their knowledge of the subject, knows the location of one muscle in the human body, whether or not they can call it by name. We refer to the biceps of the upper arm. The function of this muscle is to flex the forearm upon the upper arm; in other words, to move the forearm towards the upper arm. The muscular fibers of the biceps re drawn together, causing the muscle to bulge, in the accomplishment of which the hand moves toward the shoulder. While this is going on the triceps muscle on the back of the upper arm is extended. Now, suppose you straighten the arm out; this is accomplished by the triceps muscles contracting, meanwhile, the biceps is extended. When you throw a ball or stick, or when you strike a blow with the fist, it is the triceps which causes the arm to straighten. Suppose you assume the "show your muscle" attitude. Note the bent upper arm; the biceps
muscle has contracted to pull the bones of the forearm into a position of right angles with the upper arm bone. Now observe the triceps muscle on the under side of the upper arm; in this position the triceps muscle on the under side of the upper arm; in this position the triceps is in a relatively weak position. If the upper arm is straightened out from the right angle position, the triceps muscle contracts to pull the forearm bones into straight line with the bones of the upper arm. To get a better understanding of these muscular pulls, bend your right arm again into the right angle position; place your left hand first on the biceps, then on the triceps, as you alternately work the forearm back and forth. This same principal of muscular pull is involved throughout the body, though in somewhat different form, depending on the bonds and mass involved. When one muscular pull is fully contracted, the opposing or antagonistic muscular pull is in its weakest position for work. Note how the biceps is stretched when the triceps has straightened the arm out to the limit; also the stretched condition of the triceps when the fist is doubled over the shoulder. Curling and "cleaning" movements of every sort bring the biceps into action. All arm extensions, such as pressing, jerking, and snatching, bring the triceps into action. We have just described muscle pull "A;" next is muscle pull "B." Somewhat identical in muscular action and practically the same leverage principle governs the movements of the thigh or upper leg. The large muscles on the front of the thigh are to be compared to the triceps on the back of the upper arm; that is, by contracting, they straighten the leg; the principal muscles involved are the vastus internus, vastus externus, rectus femorus, and sartorius; refer to Figure A. When the knee is bent, and you wish to straighten the leg, these muscles are contracted to draw the lower leg bones into a straight line with the upper leg bone. The muscles on the under or rear side of the leg, which act in the same manner as the biceps of the arm, are know as the "hamstring" muscles: the biceps femoris (leg biceps), the semitendinosus and the semimembranosus being those principally involved. The feel the muscular pulls with your hands, sit on a chair and alternately bend and extend one leg. Leg extending or straightening movements affect the muscles on the front of the thighs. These movements must be properly variated to reach all of the important muscles; as for instance, the sartorious is affected when you rise from a squatting position with the knees turned out; sitting in the familiar tailor's squat with knees out, rise to the standing position; the knees must be drawn together as well as straightened. Deep knee bends performed with the knees pointed to the front effect the muscles differently than when the knees are turned out. The muscles on the back of the thigh are effected by movements where you straighten up from a forward bending position, especially when the knees are kept locked. Special exercises by be performed, such as leg curls, and pressing weight on the feet, for the benefit of the "hamstring" or thigh biceps muscles. Muscle Pull "C" The antagonistic muscle pull of the neck are far more complicated, and as well will give you a more thorough understanding of the muscular action involved in movements of the body. On either side of your neck you will find a long, cord like muscle running from behind the ear to the collar bone at the top of the chest; both muscles nearly meet at this point in front of the neck. Place one hand across the front of your throat, the thumb on one muscle, the fingers on the other; with the other hand on the chin, resist the forward and downward movement of the head. Although various other muscles are involved, these are the chief ones; but they result in this movement of the head only when working in unison: if one of these muscles, known as the sterno-cleido-mastoid, works alone, it results in a downward twisting movement; the
muscles on the right side tends to pull the ear down towards the chest, the reverse movement being accomplished by the muscle on the left side. The forward movement of the head is also assisted by the rectus anticus major and rectus anticus minor muscles, which are t he direct antagonists of the muscles on the back of the neck. The backward movement of the head is caused by the flexion of the splenius and trapezius muscles. As a small amount of experimenting will prove to you, it is possible to move the head in practically any direction; muscular contractions are responsible for each movement. For movements benefiting the neck muscles we would refer you to the chapter on neck exercise. You could practice the movements suggested above, but the neck is best benefited by working it in conjunction with the truck, shoulders, arms and legs. Next, let us consider the muscles governing the forward and backward movements of the body proper, or as it is sometimes called, the torso. The principal muscles pulls are exerted by the abdominal and lower back muscles; we will call this, muscle pull "D." The spine, being very flexible, permits of movement in almost any direction; providing the muscles have been trained to the proper degree of suppleness. The average person is quite liable to cause a painful strain by bending or twisting around, whereas the trained athlete enjoys perfect freedom of movement in any direction. A forward bending of the body is brought about in two ways. It is generally supposed that the rectus abdominus, external and internal obliques and associated muscles of the abdomen, known as the abdominal muscles, pull the body forward as in the familiar abdominal exercises of sitting up with the feet held immovable. However, this action is brought about chiefly by the psoas and illiacus muscles which are seated deep in the abdomen in the pelvis region. That is, if the body is held stiff and moved toward the thighs, or if the thighs are moved towards the body. The action of the abdominal group is the compression of the abdomen, or doubling up of the body. However, these muscles also assist in the performance of the sit up, as we endeavor to fold the body up as we flex the body upon the thighs. You may experiment and you will find that it is extremely difficult to perform any form of sitting up exercise if the body is held in an exaggerated erect position, when the work is thrown entirely on the psoas and illacus group; or rather when the body is doubled up in conjunction with the sit up, there is less leverage for the muscles to overcome. The muscle pull involved in the backward bending of the body is likewise complicated, it being possible for the backward bending to be accomplished in varying degrees. The chief muscle is the erector spinae, running the entire way along the spine, the largest bulk being in the region known as "the small of the back." The buttocks, or hip muscles also have considerable to do in pulling the body backwards and holding it erect. The latissimus muscles pull the shoulders down and back, thus assisting in the backward inclination of the body. Many other minor muscles assist in one way or another, but your knowledge needs only to include the ones we have mentioned. As you must readily understand, the actions of the back and abdominal muscles serve to suggest the most appropriate exercises. Either a sidewise bending or a twisting of the body is brought about by the gluteus and sartorious muscles, and referred to on the chart, as muscle pull "J." The chest is held in a high arched position by the pull of the back muscles just mentioned, as well as by the combined action of the neck muscles and the trapezius muscles. The trapezius, the rhombodeus major and rhombodeus minor muscles all assist the latissimus in pulling the shoulders backward. The pectoral muscles, major and minor, tend to pull the shoulders
forward and constrict the chest. The trapezius muscles move the shoulders upwards, assisted to some extent by the various muscles of the neck. A downward movement of the shoulders will involve the latissimus to some extent, whether towards the front or back; a downward movement towards the front also involves the pectorals, but these latter muscles are not included if the pull is towards the back. The pectorals are developed by forward movements of the arms; the trapezius by upward movement of the shoulders, also by downward and backward shoulder movements which likewise bring into action the latissimus and less important muscles. The upper arm bones are controlled by important muscles of the shoulder, upper back, and upper chest. Suppose you hold your arm out to the side; draw it forward and the pectoral muscles contract to do the work; draw the arm back and the latissimus muscle contracts. The pectoral muscles are the breast muscles of the upper chest; the latissimus muscles are situated on the broad of the back and form a big bulge just under the arms. Hold your hand on your breast or pectoral muscle and then move your arm back and forth. You will then be able to feel the extension and contraction of the pectorals. Place your left hand point of your right shoulder. Now raise the right arm overhead. As you do so, you can feel the movements of the deltoid muscle which covers the shoulder point. Hold your right arm straight out to the side and move it about in various directions while holding the left hand on the deltoid. You will note that is has the power of contracting in three different directions to move the arm, either forward, backward, directly overhead, or in a combination of forward and upward, or backward and upward. Overhead arm exercises are most beneficial. These arm and shoulder movements are referred to as muscle pulls "E," "F," and "G." Muscle Pull "H" The principal movements of the calf in which you will be interested will be flexing and extensing of the foot upon the lower leg. The extension of the foot or raising of the heel is brought about chiefly by the pull exerted by the gastrocnemius, soleus, and plantaris muscles, which make up the bulk of the muscular mass on the back of the calf. The muscles on the front of the calf are chiefly responsible for flexing the foot upon the lower leg or raising the toes towards the knee. You may have heard the muscles in t his region referred to as the "shin" muscles; the particular muscle referred to is the tibialis anterior which is assisted by the extenor digitorum longus, the extensor hallucis longus, and the peronaeus tertius. The calf works chiefly when the weight of the body must be supported wholly or partly on the toes. However, as described in the proper chapter, various other movements are practically as beneficial. Muscle Pull "T" Place your right forearm on the table in front of you, fist clenched thumb uppermost. Move the clenched fist from side to side, and observe the action of the forearm muscles. The left hand may be placed on the right forearm to feel the muscular action. When the fist is moved inwards or flexed on the forearm, the muscles in action are, flexor carpi radialis, the palmaris longus, the flexor carpi ulnaris, and the larger of the flexors of the thumb and fingers. When the wrist is extended, or the fist turned back, the muscles in action are, the extensor carpi longus, extensor carpi brevis, and the extensor carpi ulnaris. Then try moving the fist up and down while keeping the thumb uppermost; very little freedom
of action is possible, as you will find, though the downward action is far more free and more powerful, due to the form of the wrist joint, just as the movement of the flexion is more powerful than that of the extension. The downward motion is controlled by the flexor carpi ulnaris and the extensor carpi ulnaris;m the upward motion by the flexor carpi radials and extensors of wrist and thumb. Now, if you will turn the palm side of the hand downward while keeping the elbow in the same relative position, this action is known as pronation of the forearm, and the muscles involved are, pronator teres, pronator quadratus, flexor carpi radials and the bachioradialis. If you next the palm down all the way around till it is up and over as far as possible you perform the complete movement of supination, involving the supinator muscle, the biceps of the upper arm, the brachioradialis, on the bulgy outside part of the forearm, has a part to play in both movements. This muscle plays the dual role of both supinator and pronator; its duty being to bring the hand into the midway position. Curling movements with the palm turned up, effect the muscles which pull the fist over toward the front of the forearm, or the supinators. All exercises and lifts involving extension of the arm bring into play the muscles which draw the fist toward the back of the forearm. Reverse curling effects the muscles controlling pronation of the forearm. Holding a kettle bell in the hand with the palm turned to the front while making an overhead press effects the muscles which pull the wrist down as in adduction. All of these exercises combine forearm actin with biceps and triceps action. You may practice exercises for the forearm muscles alone by imitating the first and third motions; the second is of too little consequence to both with in an exercise. If you practice the forearm exercises outlined in another chapter, in addition to the general practice of all around exercises outlined herein, you will need nothing further for the forearms. The gripping incidental to holding and handling bar bells and heavy dumb bells and kettle bells will bring about a powerful development of the muscles in the forearm controlling the clenching of the fingers. One may make a most careful study of every small muscle in the body, with the intention of striving for a perfect development of he entire muscular system. Such enthusiasm would certainly be commendable, but is entirely unnecessary if proper training methods are followed for the development of the larger and more important muscles and muscle groups. If you were to endeavor to strengthen and develop the minor muscles separately and individually, you would find it practically an impossibility. These minor muscles, for the most part, act as accessories to the major muscles, carrying on essential duties of assisting when the strain is most severe upon the larger muscles. It is undoubtedly a statement of fact, if we say the average person, who is unaccustomed to physical exertion exists with almost a total absence of most of the minor muscles. It stands to reason if the larger muscles are weak, flabby and undeveloped and still the person manages to hold together and "get about" that the smaller and weaker muscles of the human anatomy are practically nonexistent. These minor muscles, of which there are hundreds throughout the body, reach a high degree of strength and development, only where the individual is accustomed to extremely strenuous exertion. I presume it is possible for many of the minor muscles to deteriorate entirely on a soft, sedentary worker of thirty or older. There is also another possibility in connection with the many small muscles of the body. I refer to the probability of being unable to develop many of the smaller muscles, if the individual has been accustomed to any form of physical activity up to the age of thirty and beyond. This is, of course, only an extreme possibility in rare instances, where the individual has not taken part in athletics or any form of hard work after
the beginning of adolescence. In reading works on anatomy, we will note statements in reference to certain minor muscles that they are sometimes lacking entirely. This fact is no doubt due to the reasons given in the foregoing explanation. The only sensible and practical way to reach these muscles and make certain of developing them to the full extent is by giving all of the large muscle groups an amount of work which requires the limit of contractile powers. If every part of your body is exercised along the lines recommended in this volume, you may fell sure of reaching the most remote muscles.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 10 - A CHEST OF WHICH YOU MAY BE PROUD - By Mark H. Berry OF FIRST IMPORTANCE IN GENUINE PHYSICAL DEVELOPMENT. THE ESSENTIALS OF CHEST DEVELOPMENT GOVERN THE BUILDING OF THE ENTIRE BODY. Too many false impressions exist in connection with the expansion and development of the chest. The idea seems to be quite general that in order to bring about an enlargement of the chest you must breathe deeply, meanwhile expanding the chest and extending the arms to assist in a greater expansion. This idea was at first the talking point of free hand and calisthenic exercise propagandists, but has since been incorporated into the light apparatus field. The habit of regularly breathing deeply is healthful, and should be adopted by everyone. However, deep breathing exercises, practiced at intervals, during which time you force a greater amount of air into the lungs than is required for physical needs of the body, has no important value in the scheme of physical training or development. A quantity of air beyond normal requirements is only needed during and immediately after physical exertion. The tissues all over the body are in need of more oxygen as a result of the physical exertion, the blood must discharge the carbonic acid in the lungs and gather up the life giving oxygen, carrying it back to the tissues of the body. We are merely hinting at this process at this particular time, but did consider the subject at considerable length in the chapter on Physiology. For the present, let us assure you that it is necessary to accompany deep breathing with fairly strenuous exertion if you wish to derive any amount of benefit so far as the lungs and chest are concerned. You must create a demand for more oxygen by means of hard work. Furthermore, if you expect the chest to remain at an increased normal size after becoming accustomed to special chest exercises, it is necessary to strengthen certain muscles to be able to hold the bones in a position favorable to greater chest girth and capacity. To bring about the desirable strengthening of these important muscles, you must exercise them in a manner conductive to tension in the right direction. No amount of movements with light resistance will properly develop and strengthen the muscles just referred to. Just as in the development and strengthening of the arms and legs, you know the necessity of vigorous exercise to cause muscular growth, and the same thing applies to the muscles holding the chest in proper position. Special movements should be practiced, which directly effect the muscles across the broad of the back; however, we consider of far greater value, the class of exercises which bring about enforced deep breathing through vigorous use of the largest muscular groups of the body. By practicing leg exercises, which also bring into active play the muscles of the hip region and back, you cause a natural expansion of the lungs and chest; and you won't find it
necessary to force deep breathing. This class of exercise movement also serves to strengthen and develop the muscles which hold the body erect, the shoulders back, and the chest out. The spinal column is held in a more natural position; the muscles of the entire back, becoming more firmly knit, tend to hold the shoulder blades down and in, with a resulting uplifting of the rib-box in front. Constant attention to holding the body erect, and the chin in, will assist you in acquiring a manly chest. Some young fellows have the ambition to possess a large chest, but at the same time they are afraid of exciting undue comment by walking with the chest held out. If you harbor ideas of that sort, and fear being ridiculed for possessing an erect body and prominent chest, your efforts to develop a satisfactory physique will amount to little. Supposing some of the fellows around your town should joke about your "chesty" attitude. Just keep mum for a while until you have gained in strength and development. Then they will respect you for your physical abilities rather than try to make fun of you. There in no use being foolish about the matter. A slovenly fellow who goes about in a slouchy manner at all times will never develop into an imposing example of manly physique. Theories are continually being propounded on the development of the chest. One instructor after another for many years has endeavored to present to the public and entirely new conception of exercises best adapted for enlarging and rounding out the upper part of the torso. After due consideration of the numerous systems, it would seem to us the problem would best be solved selecting outstanding examples of chest development and then determining what general method of exercise was principally followed by the majority. The folly of theorizing will then be apparent, when we many so readily place our finger tips on the photographs of practical examples and say in effect, "the finest models of chest development all followed one similar line of training." We only need to suggest that all of the world's finest examples of chest size and development are to found among the illustrations in these pages. Should some reader be able to call to mind and isolated case of an individual athlete whose chest is particularly large and pleasing in contour, who has through and evident oversight been omitted from this collection of photographs, we are certain better models will be found among the great number included herein. Practically every professional strong man and outstanding amateur lifter has a splendid chest, and it is obvious we could not hope to include the photo of every "iron man." You may be the sole judge in the matter so far as your personal satisfaction is concerned. Choose any number of chests among the many to be found herein, say twelve, twenty-five, or fifty. Then pick an equal number of pugilists, wrestlers, runners, gymnasts, oarsmen, or the advocates of light dumb bell systems. You will find it impossible to find fifty outstanding examples of superb chest development among any of the separate branches of training suggested, and in fact, you will soon concluded there are not that many first class chests among all other branches of sports and exercise systems, yea, not even twenty-five, nor twelve. Try and see if you can match an equal number of strong men for high quality of chest. At first, upon seeing my suggestion to practice strenuous leg work to expand and enlarge the chest, some readers may fail to grasp the idea and hastily figure that the reasoning is unsound. It is about the same as teaching the novice that the real force behind a punch must start from the toes, or in snatching the bar bell that the effort is supplied by the back and legs instead of the arms, which merely act as connecting links. That is why purveyors of light dumb bells and other light resistance systems are able to sell to the novice, who fails to understand the real significance of exercise movements. The most important reason for expanding the chest is to make room for the lungs, so as to be
better able to aerate the blood. Now, considering your chest exercises, you must make them conform as much as possible to natural functional movements. The lungs will work most vigorously when the largest muscles groups in the body are called into vigorous action. Muscular action increases the tissue waste and consequent need of oxygen, so the greatest desire for oxygen takes place when the legs and buttocks are working. This brings us down to the essential of prescribing plenty of leg work. This may not develop the muscles on the chest, but is calls for a natural expansion and due to the strengthening of the muscles of progression, which when vigorous have a joint action of effecting the back muscles in such a way as to pull downward on the shoulder blades. A strong back or backbone as some prefer to say it, combined with a strong pair of legs is conductive to an erect carriage. The muscles causing an erect carriage also tend to pull the shoulder blades down and back and hold the chest in an expanded position. Have you ever noticed how it is necessary to force the inhalations and exhalations in connection with light forms of chest exercise. Really, you can keep waving your arms around for the longest time, almost indefinitely it would mean, without so much as encouraging the breathing. No benefit at all will be derived unless you consciously breath deep. Try to do twenty deep knee bends, even without any weight and see if you can keep from breathing deeply. The reason is due simply to the external lung or chest function we have just mentioned. You either breath deeply or stop moving; one or the other; while in the arm waving variety of exercises the blood isn't stirred up sufficiently to call for a noticeable increase in oxygen requirements. This is simply getting your exercises down to the fundamentals of physiology, and nothing else. The strong man requires a roomy chest to help produce his strength. The better he is functionally able to aerate his blood, the more he is to produce energy. No worthwhile feat of strength is performed without physiological action; by this we mean the energy must be supplied continuously and without let up or you fail when the feat is only partly completed. It takes a fast sprinter less than ten seconds to cover the hundred yard dash; that is but a short space of time, comparatively but a moment, but just consider the tremendous amount of energy put forth in the space of that moment. Just think of the way the heart must beat, and blood vessels circulate the blood throughout the body within so short a space of time. The runner becomes extremely winded or short of breath, simply because muscular tissue has been torn down faster than it can be replaced and he must stop because of a shortage of oxygen in his blood. You cannot bring about such a condition by means of any form of arm work within ten seconds' time; nor by chinning, dipping, curling, pressing, or whatever you may chose to do. For one reason, you will find it impossible to produce an equal amount of energy solely with the arms and shoulders in such a short space of time, and the mass of muscle involved does not require the same amount of vascular aeration. To get back to the thought we had in mind, concerning the strong man and the production of energy. In reality, we mean weight lifter or bar bell user and not the ordinary exhibiting type of showman. Even in such a quick feat as a snatch, a great many physiological functions must take place before the weight is resting at arm's length and yet the complete lift takes but a couple of seconds. Plenty of room for the lungs is important even for a feat taking but that small amount of time. He does not become as winded as the hundred yard man, due to a smaller amount of energy and vascular aeration being called for. Not even in the two arm clean and jerk would he become quite as winded. But have him place a fairly heavy weight on his shoulders and perform as many deep knee bends as possible within ten seconds' time. He
will then become more winded than the sprinter covering the century dash. There are other feats of exercises, of course, where the same condition may be brought about. Don't misunderstand me; arm exercises place a demand upon the respiratory function, but not in the same degree. I trust you now understand the reason. Certain arm movements are valuable in bringing about a better chest position; also in developing the muscles covering the chest; however, it is a great waste of time to practice lengthy repetitions with light resistance, when a comparatively few movements with moderate weights will accomplish far more in development, and strength, and furthermore in bringing about a correct position. What we have said of light methods is also true, to a certain extent, of arm and shoulder exercises performed with heavy weights. Unless supplemented by vigorous leg exertion, the chest expansion will not reach the ultimate limit for the individual. Certain arm and shoulder movements cause for the moment, an uplifting of the rib-box, and if continued over a sufficient length of time, will result in a permanent raising of the thorax. This is dependent upon a proper tensioning of the muscles which hold the thorax in an arched position, chiefly the muscles of the upper back, the latissimus, trapezius, rhomdobius, and minor muscles. Exercises which develop these muscles and the pectorals will bring about an increased size of chest; that is, by thickening the muscles covering the thorax. However, as we have explained, proper chest size and lung space is dependent upon increasing the functional powers, which can most easily be brought about by leg and lower trunk exertions. In conjunction with the increased functional capacity, we develop and strengthen muscles which hold the spine in the natural position; and by placing tension on the muscles which square the shoulders and raise the chest, we bring about a proper erect carriage. Just try to arch or round the back and at the same time expand the chest. You can't to it. Now observe when you expand the chest, the downward pull of the back muscles. In this way, a proper tension of the muscles of the lower back, and the buttocks and leg muscles which work in conjunction with the lower back will hold the chest in proper position. We would suggest three groups of exercises for chest development. Of chief benefit, vigorous leg work; this may include the deep knee bend, especially with feet flat and sitting down as far as possible; also the straddle lift; the leg press where you lie on the back and press weights on the soles of the feet; and dead lift exercises, both with the knees straight and bent. That would cover the first class. The next group would include movements for the actual development of the muscles covering the chest and upper back. Pressing weights in various positions while lying on the back will develop the pectorals; likewise straight arm leverage movements in the same position. The latissimus, thombodius, and trapzius muscles, along with minor muscles involved in any action of these muscles, must be strengthened and developed by means of a varied range of movements. The trapezius is not developed in its entirety by should shrugging movements; that sort of work takes care of the upper part of the muscle; it is strongly involved in pulling the shoulders back. The latissimus, which exerts the strongest action in control of the shoulder blades, will be taken care of in the preliminary stages by a movement resembling rowing, in which a bar bell is raised to the chest while the body is bent forward at the hips; the elbows must be held out from the body, later, various overhead movements and lifting bells to the chest will involve the latissimus. Hardly anything this better for this purpose than supporting a bar bell at the shoulder in a Bent Press. All snatches, cleaning and jerking movements bring these muscles into vigorous action, as the shoulder blade is pulled back controlling the arm movements.
The last group of chest benefiting exercises is closely related to the second. Overhead movements which tend to raise the thorax. In the early developmental stages, these overhead movements should be slow and deliberate, and can be performed with both arms together, as well as alternate overhead movements. The uninitiated may be easily fooled in regards to the momentary and lasting benefits of some exercises. I recall a certain incident which might prove enlightening to some of my readers. An instructor was selling course of personal instructions to a thin, flat chested and very much under weight young fellow. To impress him with the assured benefits in chest expansion to be derived, the instructor had an assistant measure the fellow's chest; the then gave him a routine of dumb bell movements to be practiced for ten minutes; at the end of that period the chest was measured again, and the tape showed an increase of two inches. The young lad positively was convinced that his chest had increased in size two inches, within the ten minutes. Whereas, the truth of the matter was, as nothing but such movements as would effect the muscles surrounding the chest were practiced in the ten minutes, the blood was drawn from all parts of the body to this region, and of course, the fellow was a little short of breath and was certain to hold his chest in a better position for a short time; the latter reason probably accounted for more of the temporary increase than the former. The same instructor one time wished to prove he was as tall as another party, unbeknown to the second party. Having thick, wavy hair, he ruffled it up pretty well and set his hat on to of the mass of wavy hair, then the walked alongside the other man to convince the witness of his height. I don't know whether he got away with it in the minds of the others or not. To show you one of the prominently glaring follies in widely recognized theories of physical culture, permit to quote from one of the masters on the subject of physiology. Fernand Lagrange, M.D., who wrote a very easily understood book, "The Physiology of Bodily Exercise" in the latter part of the past century. To properly substantiate our advice to specialize on vigorous leg exercise, it is necessary to quote from him at considerable length. "At first sight we should be inclined to believe that the exercises performed with the upper limbs, which are moved by the muscles of the shoulders and trunk, to be most like to raise the ribs; and in fact exercises of the arms are generally regarding as excellent for increasing the respiratory power." "It would be illusory to set any value on the elevation of ribs or a favorable direction of the costal articulations, on the strength of the inspiratory muscles, etc., if the lungs were not increased in size at the same time as the thoracic cavity is dilated. If the lungs become weakened, the upper ribs fall in, and the best formed chest becomes flat. An empty thoracic cavity is incompatible with raised ribs, and do what we will an empty chest assumes the position of inspiration." "Thus in the thorax, the volume of the receptacle is determined by the size of the contents. If you wish to develop the chest, do not try to raise the ribs, but try to inflate all the air cells of the lungs; you cannot do it by any mechanical means, and the most clever combinations of muscular movements give but an incomplete result when unaccompanied by the movement voluntary or instinctive - of forced inspiration." " - a definite increase in size, persisting during repose, can only be brought about through increased volume of the lungs." "How is it that the lungs can increase in size through athletic exercise? By a mechanism well
known in physiology, by the filling out of certain air cells ordinarily inactive, which only come into play during forced inspiration." "A definite increase in the volume of the lungs is the consequences of frequent repetition of this supplemental respiration." "Under the influence of unusual exercise the vesicles increase in size and contain more air. More blood is also supplied to them. Their capillary network becomes richer, and their nutrition more active. Thus in the end they take up more room. It is in this manner that the regular working of a great number of air cells, ordinarily inactive, can rapidly increase the size of the lungs." "So whatever form the exercise takes, if the arm alone is working, we shall not find that the breathing is much quickened. The exercise may induce local fatigue before the intensity of the respiratory need has increased. It may even happen the work of both arms together does not, after a given time, amount to enough to demand more ample respirations. In general, the exercises which are performed with the legs represent more work than those which are performed with the arms." "We must not then trust to the exercises of the arms to expand the chest." "Exercises of strength lead rapidly to an increase in the size of the thorax." "Mountaineers all have large chests, and the Indians who live of the high plateau of the Cordillera in the Andes, have been noted for the extraordinary size of their chests. This great development in mountaineers is due to two causes which act in the same direction: frequent accent of steep incline, and constant residence at great heights at which the air is rarefied. The climbing of these slopes needs a great quantity of work, which causes increase of the respiratory need: respiration in a rarefied atmosphere obliges a man to take deeper breaths in order to supplement, by the quantity of air breathed, the insufficiency of it vivifying properties." Again he says: "The lower limbs are then more than capable than the arms of awakening the respiratory need, which is proportions to the expenditures of force." "Going along a hanging ladder by the hands only, dumb-bell exercise, holding out weights at arm's length, are movements which quickly fatigue the limbs without causing any marked disturbance in the respiratory functions. When we are obliged to stop these exercises, it is not because we are short of breath, but because our muscular force is expended." Then again, "By continual practice in raising weights with the arm outstretched it is possible very greatly to develop the muscles which extend the arm on the shoulder; but the great organic functions, respiration, circulation, etc., will participate very little or not at all in the work." "In raising a very light dumb bell the arm alone is in action. If the weight is heavier, the muscles of the trunk are associated with those of the arm and shoulder. If finally the weight is nearly as great as the man can lift, we see the extensor muscles of the legs and thighs contract just as vigorously as the others to produce a vigorous upward thrust." "The exercises which make the legs work actively almost all need the cooperation of thorax." "Hence we draw a practical conclusion," "the exercises of the legs are generally to be
preferred to those of the arms when we wish to develop the chest and raise the ribs." It is not strange that through all these years, physical culturists have been practicing arm and shoulder exercises to expand the chest, when great authorities on physiology have pointed out the need of using the large and powerful muscular masses of the body in order to create the demand for greater functional power of the respiratory system? Some bar bell instructors have stressed the importance of exercising the leg and back vigorously, but the majority have failed to recognize the natural laws which must be observed and bring them to the attention of their pupils. The greatest bulk of physical culturists have simply been teaching false doctrines, seemingly in total ignorance of the truth. We believe we are the first among American physical culturists to stress these obvious facts to an appreciable extent. Yet, as you may note, there is nothing original in our contentions. Simply a proper understanding of physiology, which may be studied by any serious minded student of physical training. Physicians should, of course, understand such things, but their minds are taken up with other matters, of greater importance to them than physical training. Arm and shoulder exercises for the chest, performed with light dumb bells, cables and other light resistance apparatus, can be traced back sixty or more years. No advance have been made in giving instruction along such lines during the entire time; the same arm waving nomenclature has been followed and copied by one instructor after another. At the time Lagrange wrote his notable work, progressive bar bell exercise as we know it had not been introduced, and although he recognized the necessity of exercising the legs, buttocks, and back to properly accelerate the vital functions, he had no suitable system of developing exercises to which he could point. He did recognize strength and lifting exercises, but in later years great advances shave been made in the arrangement of lifting exercises. Even among lifters and advanced bar bell users, you will meet some who do not properly understand the physiological functions and attach too great an importance to light dumb bell drills. One or two of these strong men fail to realize that the chest girth of which they are proud results from the strenuous leg exercise they perform and not from the fancy arm waving. If a man uses an extremely heavy bar bell on his shoulders regularly in performing the deep knee bend, plus championship lifting, it matters little whether or not he practices a routine of light dumb bell exercise, regardless of his personal views on the subject. His opinion would carry little weight in the final analysis, unless the years of deep knee bends with heavy weights and other strenuous leg work had never been practiced. A little investigation will also prove to you the folly of the light exercise systems sometimes advocated later in life by men who have laid claim to fame on their ability as weight lifters. Sandow was probably the best know example of this. For years Sandow advocated nothing but bar bell training and traveled the world as a strong man, laying claim to being the strongest man of all time. Then later in life when he decided to forego the show life, he established gymnasiums in different parts of England and also conducted a mail order physical culture system. He also sold the right of using his name on light, spring-grip dumb bells. The truth of the matter is, as you can soon determine, these dumb bells were invented and manufactured long after Sandow had reached his zenith of physical condition. Various other weight lifters and strong have since tried to emulate Sandow by "originating" light systems of their own. These instructors are foolish enough to make claims such as to being the greatest of strong men, and that they can make you just like them, when others who have been connected with physical culture just as long, or longer than they, know what little success they achieved was due to exercising with bar bells. It is such commercial stunts that makes the strong man business so
mistrusted. Worst of all, is the individual who will deliberately and knowingly make false statements to confuse the minds of novice physical culturists, for purely commercial reasons. You may read the "authoritative" statements of certain instructors concerning the training methods of really famous strong men. You will, in one breath, be told that "my system was originated by me" and that "so and so followed this same system;" "so and so" referred to being a man whose period of fame antidated the new system by a score or more of years. A most enlightening point in this connection might be mentioned. A thoroughly reputable and long established Continental European magazine recently devoted a large part of one issue to denouncing, criticizing, and pointing out erroneous statements in an American article on a celebrated strong man. The Europeans know something concerning European strong men and their training methods, and the truth is so generally known by the public of Europe, that it would be difficult to get away with false statements over there. Whereas in America, none but those who have been interested in the subject for considerable time have any correct notion concerning the facts of training for strength, development and health. A phenomena is sometimes observed which seems rather odd. It is noticed that a certain athlete has a normal and expanded chest of practically the same size. It is further observed that the athlete is exceptionally well developed, a sterling example of masculinity. To cite a case: Mr. Otto Arco pays no attention to his physical measurements; however, sometime ago we had occasion to need some such figures, and in quoting some of his measurements Mr. Arco mentioned the odd fact hat no difference could be found between his normal and expanded chest. Anatomically and physiologically, such a condition may be explained. We must refer you back to our outline of the lung capacity and the normal interchange of air. We called attention to the fact that the lung cells could not be multiplied, and that the only way in which greater lung size could be accomplished was through making a normally greater room for the lungs by enlarging the chest cavity. Now, it is understood that such enlargement can take place to a limited extent only, sooner or later a limit is reached, beyond which the rib box or chest cavity cannot be increased. When the muscles of the upper body have been developed to the fullest extent and the normal chest brought up to the highest standard, the muscles will be holding the chest in a permanently expanded position. The majority of well developed men will notice hardly more than two inches difference between the normal and expanded chest for the same reason, whereas poorly developed individuals may have a chest expansion (from normal to expanded) of something more. Person suffering from pthisis, or consumption, may have a difference of several inches, due to the fact the lungs are in poor condition and in a collapsed state. You may wonder how the man with the fully expanded normal chest could take care of the demands of extra exertion. The man with such a chest would need to breathe very easily and take care of his oxygen needs for ordinary exertions, while deeper and greater frequency of breathing would supply sufficient oxygenation in time of great exertion. Very few well developed bar ball and strong men would have a noticeable difference between the normal and expanded chest were it not for muscular contraction adding to the size.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 11 - RUGGEDNESS SEATED IN THE LEGS - By Mark H. Berry
VIGOROUS EXERCISE MOVEMENTS NECESSARY. Various brief expressions have been employed to denote the possession of an exceptional degree of strength in a man, such as "his shoulders are broad;" "he has a powerful back;' "a man with such arms must be strong;" and so on. These highly descriptive expressions more or less imply that the man of strength is to be judged by such rules as broad shoulders, or a strong back, or a muscular pair of arms. Granting the necessity of such physical factors, nevertheless, speaking with a hearty regard for facts, it would be more benefiting the truth to mention that the greatest physical feats of which man is capable are performed by the legs. This is true, whether we refer to speed, endurance, quickness, or strength. Whatever the physical task you may mention, and even though the arms apparently do the work, it is in reality the power of the legs, though sometimes in combination with the back and hips, that puts the punch into the effort. This is entirely obvious, to anyone in so far as running, jumping, mountain climbing, skating, and bike riding is concerned, but it may not be quite so obvious in relation to boxing, baseball, football, wrestling and tennis. However consider the question seriously for a moment and you will understand that the power for every arm and shoulder movement which really counts in any of these games starts from the toes. Try to stand absolutely still and make effecting use of a baseball bat or a tennis racket, or try to get stream into throwing a baseball or delivering a punch. Then you will realize the importance of the legs in all branches of athletics. The thigh muscles are the largest an most powerful in the human body, which is the chief reason. If among your acquaintances there is a venerable citizen of three or four score, whose early life was spent out in the open, who now moves about with grace and agility that belies his years, engage him in conversation and ten chances to one he will tell you in a manner, which if boastful is certainly excusable, of the miles he would walk when a few years younger, and of the hard work he was always accustomed to. His legs were always used to hard work, walking, climbing, carrying, lifting, pulling and hauling. You won't find many men of advanced years who look and act younger than they really are, who were always used to sitting or standing still; the man of that type is most likely to appear many years older than he actually is, having broken down with old age long before he naturally should. A close relationship does indeed exist between good solid underpinning and a spry old age; a man will deep pretty youthful and nimble as long as his legs hold out under him, and it is a matter of sound reasoning that the better the condition of his leg muscles before he reaches advanced years, the better they will be when he gets around the accepted time for a man to become feeble and shaky. The man with a strong, capable pair of legs is more apt to possess a straight supple back. It is rare to see a man with a straight back and erect carriage shuffling along with a feeble gait. It is doubtful if you ever encounter such an individual, they simply don't belong together. The jumping ability of an individual has sometimes been used as a sign of the prospective length of life. This may not, of course, be exactly true in the strict sense of the word, but here is no denying the fact that strong springy legs should remain spry and nimble longer than the weak-kneed variety. Regardless of his age in years, as long as a man can get around over the ground with a firm springy step, he is really not old. The possession of leg power will soon seem important when you understand that the man with really powerful legs, also has a really powerful back, and a full roomy chest of great capacity. The man of this type will have a torso covered with firm muscles as it naturally should be, his shoulders will be broad, surmounted by a man sized neck, and his arms are certain to compare with the rest of his physique. You
cannot develop legs of superior strength without developing the muscles of the back and torso. Leg work always stimulates the actions of the lungs and heart, as due to the great size of muscles involved, the bloodstream must be pumped to and from the muscles, and thoroughly oxygenized of all impurities. As a result, the chest is sure to be fully expanded. It is known to modern physical educators that leg exercises of a certain type are the most certain means of acquiring a chest of magnificent proportions. This explains the big advantage the bar bell user has over the followers of light exercise methods and gymnastic work. As a simple experiment to prove this contention, try waving your arms around a dozen times with a book or light object in each hand; then make a dozen repetitions of a deep knee bend, and see which movement causes you to breathe deeper. When dressed on the street, it is true there is not much opportunity to display or give evidence of your possession of good legs. Great breadth of shoulders and or a size seventeen neck may impress people; it may also be easy on the street to distinguish the size and shape of a wonderful chest; but did you ever notice the magnetism in a walk of a dominant, energetic man? His step is firm and elastic, his shoulders are drawn back and his head is erect looking the world in the eyes. The dominant man, a leader among men, is strong and vital. The legs have a lot to do with the personality and the man with the firm step and erect carriage will leave a lasting impression in your mind, while the man of shambling gait passes out of your memory. The latter is generally shiftless and of the "spineless" type, a weakling with no aim in life always taking the orders of others: he slouches along, eyes downcast. One man has backbone, the other hasn't. The man possessing powerful legs should also have strong powerful buttocks and back muscles. There is said to be a close connection between firm, well knit buttocks muscles and virility. When the muscles of the buttocks and the region of the loins become soft and flabby, the virile powers of manhood are waning. The muscles of progression form a powerful chain of vital energy; the legs are most important in this wonderful chain, and we should always consider the legs as a unit in this chain. The leg power requires a complete development of all the leg muscles, so there is no reason for dwelling upon the subject of developing one part of the legs at a time; the proper way to do the job is to practice a number of movements designed to bring out the combined strength and muscularity of the legs as a whole. Furthermore, the legs must be exercised in conjunction with the muscles in close proximity. The muscles of the front of the thigh must be connected to strong abdominal and waist muscles, and the shin muscles on the front of the lower leg must be strong to hold the feet firm. The thigh biceps must be connected to equally powerful buttocks muscles on one end, and almost run in a continuous chain down the calf to the tendons of Achilles. Your program of training exercises must embrace movements designed to work the muscles in groups such as we just mentioned. Legs thus developed cannot be otherwise strong and full of power. Sometimes walking is referred to as an ideal exercise for the legs, but in walking he legs are not given a wide range of movement. In running, the range of contraction and extension is more complete, but even there it is not complete enough. In order to better explain just what I mean, permit me to give you an example. Probably you have noticed an aging man who found it most difficult to get up on his feet from a sitting or kneeling position. Many men of advanced years are quite capable while on the feet, but find it extremely difficult to get up and down. Walking is a splendid leg exercise, but just such a condition as this results from confining the leg exercise to walking and running. To properly preserve the use of the leg muscles, we must regularly practice movements requiring complete contraction and extension of all the leg muscles, but principally the great extensors on the front of the thighs. Such
movements will also strenuously involve the action of the calf muscles, especially when a fair variety of leg exercises is your policy. Lacking such movements calling for complete action, the muscles will later in life waste away and lose all for of springiness essential to youthfulness. The wasting of the thighs and lack of springiness in the calves are sure signs of physical decline and always accompany old age. A small amount of observation will convince you of the necessity of something more complete in action; if the thighs especially are to preserve the desirable elasticity of youth. Observe different individuals walking; even in the most exaggerated walking motion you can find, the thigh muscles move in but a small degree of their complete range. Likewise the calf, ideally adapted to hiss or mountain climbing where the heel must be raised to the limit in adding to the force behind the thigh lacks the proper action in walking on the level. The foregoing stresses the importance of leg strength in preserving youthfulness. The athlete who must keep at the top in this chosen branch of sport will sooner or later realize the importance of preserving strong and springy legs. The necessity of taking proper care of the legs is realized and recognized by coaches and trainers in all athletic lines. Athletes begin to hit the toboggan slide on the down grade to oblivion when the legs go back on them. Pugilists, ball players, tennis players, runners and jumpers alike know that their athletic longevity depends upon keeping he legs young more than upon any other muscular factor. The reason for connecting leg strength with ruggedness will be apparent when you have properly considered the true importance of all of the above. Ruggedness implies the ability to withstand hardship of any nature, to be rough and ready in any emergency calling for physical combat or unusual physical effort. The rugged man is he who can tramp all day over rough land carry gun and pack and be ready the next day for the same sort of journey; or in boxing, the rugged man can stand up toe to toe and exchange punches with his opponent; take everything the other fellow has to offer and still be handing out the worst punishment. In wrestling, the rugged man can rough it up without let up; athletes generally get out of the woods or mountains, working or tramping to cultivate the quality of ruggedness. When you thing of ruggedness seriously, you don't think or arm of shoulder strength; anyone who knows anything of physical training would laugh at the idea of developing ruggedness by waving the arms about with light dumb bells in the hands. Such foolishness would only be a waste of time, and won't even satisfactorily develop the arms and shoulders. Ruggedness implies the power of the legs to keep pushing ahead with powerful strides when the going is rough, to be able to keep the feet under any difficulty. Whether or not the arms weaken and the shoulders grow too tired to raise the arms, the rugged man has legs equal to carrying him forward. The only way to develop the quality of ruggedness is to strengthen the legs to the last degree. When the legs have been so strengthened that no reasonable force can prove too great a resistance, the man can believe himself to be strong and the general tone of all his physique will be of such high quality as to make perfect health a certainty. Leg strength and ruggedness will prove valuable assets to the man whose business never makes it necessary to tramp over rough terrain or engage in personal combat. Business and professional duties sometimes become so trying that a man must keep going hour after hour, without rest and hardly any sleep. Success then shines upon the man who does not falter, but sees the crisis safely through. For general good health and physical efficiency accompanying powerful legs gives to any man, whether business man or athlete, the reserve which enable him to keep going in times of extreme stress. A man who walks in a spry and energetic manner is possessed of physical
buoyancy and reserve aplenty; the regular practice of walking in such a manner should help preserve the spirit of youthfulness, but something more than walking is required to develop and reserve such buoyancy. One must develop the strength necessary to keep the weight of the growing heavy with advancing years. Light exercises certainly can't do it, as the large muscles of the legs are intended for powerful exertions. Nature has so placed them as to make the man capable of carrying, pushing and pulling heavy objects, and to be able to lift such heavy things into proper positions for handling. The addition of light weights held in the hands cannot materially add to the work placed upon such powerfully constructed muscles. The lifting feats of famous athletes will prove to you the immense powers hidden in properly trained legs. By the time you have read through this volume, you will better understand the possibilities of developing leg strength. You wouldn't expect to train for a marathon race by taking a slow stroll along the street; nor to train for a hundred yard dash by jogging the length of a city block. Merely for the reason that such races as the marathon and the hundred yard dash call for quality training to develop the powers required in such contests. You know very well that light work wouldn't prepare you for any athletic event. Nothing but hard training would be of any use. Well, in the same way the legs can only be strengthened and put in good condition by giving them hard work. You have to use good solid resistance, which is best furnished by use of weights. The beginner at bar bell exercise should not expect to start immediately on heavy work, nor must he think of practicing difficult movements at the very first. The bar bell should be loaded to something like thirty-five to fifty pounds for the beginner. The former figure for rather weak individuals and the latter poundage for men of average health and strength. It will be essential for his to begin on simple movements with rather light weights; then as become stronger and the muscles have started to show definite results, you progress form simple squatting and bending exercises with light poundage to the same movements with heavy weights. After the first two or three months, your program must include a variety such as the following; for the big extensor muscles of the thigh, the deep knee bend, the straddle lift, and the dead weight lift with two hands, and the leg press, which is valuable for the biceps muscles on the inner side of the thigh; for the last named purpose you may also practice the exercise of raising a bar bell from the floor to your thighs while keeping the legs straight. Advanced movements of this nature consist of some of the following; the leg curl, another valuable exercise for the small of the back, buttocks, thigh biceps, and calf consisting of holding a bar bell on the shoulders and bending forward at the waist while keeping the knees stiff; weights may be tied to the feet and a leg curl in an erect position may then be practiced. For the extensors of the thighs, some of the best advanced stunts are Roman Column and Roman Chair work, which also get the abdominals at the same time; the Roman Board described herein is also splendid. For the muscles of the lower leg, first start with rising on the toes while holding weights in the hands, or on the shoulders; then later on practice walking and hoping around the room on tip-toes while holding moderate weights; walking and running upstairs with a bar bell on the shoulders is very good. To properly exercise the calves it is necessary to give them a great amount of resistance to overcome. Due to the construction of the foot, the lever formed by the foot and leg bones place a strain equal to three times the bodyweight upon the calf muscles. Here you have an explanation of the failure of light exercises for the building up of these muscles. The muscles on the front of the lower legs, commonly known as the "shins" will be given valuable exercise, if you practice leg bending movements with the feet flat on the floor. Two essentials of leg exercise which we must not fail to consider of importance might be briefly described as combining the leg work with strenuous exertions of the arms and upper
body as the one essential; overhead lifting, especially with quick lifts and pressing in the Continental and bent press positions will prove of value in combining the arm thrust with complete contractions of the leg muscles. The legs become more useful when trained in this manner. Observe that in such popular athletic pastimes as baseball, basketball, tennis, boxing, and in shot putting and throwing the hammer and javelin, the legs are used in conjunction with the arm thrusts. The legs also acquire extra strength and become more useful if the idea is followed of giving them a certain amount of work which we might term as "working the muscles from the opposite direction." Examples of this are Roman Chair, Roman Column, and Roman Board exercise, the leg curl, and two exercises we mentioned wherein the knee are kept straight while the body is bent forward. Nothing can compare with these essentials in making for muscular coordination. The close student of advance physical culture should be interested in the conformation of the leg muscles denoting the greatest strength and leg power. As to the calves, they need not be so large for the production of pure strength if the man is not required to move about very much. However, in climbing grades, or getting over the ground as rapidly as possible while handling heavy objects, exceptional calf development is of prime importance. Tall, slender men require a calf development to properly handle their own bodyweight, but if the muscular bulk is light compared to the height and framework, the man would possess a relatively small amount of bodily power and would not be expected to handle exceptionally heavy things. Overhead lifting does not necessarily require large calves, but dead lifting from the ground and pushing and pulling heavy objects dies call for high quality calves. Refer to photographs throughout this volume for example of first calf development. Still, the properly developed calf does not round out into the same shape on all men. It seems obvious there must be various types of calf development according to individual physical types, each of which may possess great strength and quickness. The calf size and shape is controlled by many factors, such as the relative lengths of the lower and upper leg bones, the total length of the foot, the length of the heel, and the development of the muscles on the back of the thigh. On the man of relatively slender proportions, the calf may be of the long, tapering sort of build, the largest girth being but a short way below the knee. This type of calf may be just as strong or stronger than the extremely bulging type, as the bulk of muscle may be there, which is required to properly handle the body, but the greatest bulk of muscle is not concentrated appropriate to a large measurement of the most pleasing shape. However, you will not find the strongest calves in this class, nor will you find it among sprinters. The limit in size to which the calf may be developed in controlled by the bony conformation of the foot and lower leg. Possessing a certain type of leverage, the calf is of proportionately large size. Another type of leverage makes great size of calf unnecessary for ordinary movements. The type of thigh possessing greatest strength has a great muscular bulge on both sides just above the knee; also a full rounded curve on the back of the thigh. For this reason, the thigh measurement does not always serve as a satisfactory means of judging comparative leg strengths. The muscles just above the knees best serve the purpose of extending the leg when bent at an acute angle, as in performing a very deep knee bend, a vigorous contraction of these muscles is essential to raise the body from the low squatting position. High class lifters are always in getting a low position under the bell regardless of which of the active overhead lifts they may be performing. Moreover, the muscles just above the knees serve you best when considerable climbing is necessary, in the action of continually locking the knees. At such times, good calf and knee development is of greater importance than a large measurement just below the buttocks. It is for this reason that some exceptionally strong men have seemingly poor thigh measurements. Some classes of lifting and exercising will produce
a large measurement of the upper part of the thighs; as back, harness, and hand and thigh lifting, where the legs are bent to only a slight extent. Truly, the well balanced thigh would be developed by combining this latter class of lifting with full squat exercises. Although the legs are generally recognized in all forms of active athletics as of major importance in the physical make up of man, nevertheless body culturists of all classes pay too little attention to the lower limbs. When we refer to body culturists, we mean physical culturists, gymnasts, physical training students and directors, and in fact all those who make a special effort to develop the muscular system. There is, indeed, a common inclination to place altogether too little importance upon the thorough muscular development of the legs. A simple example of this may be observed in the popular attempt to permanently enlarge the chest by arm movements with light resistance. Even a slight attention to athletics will show the observer that the greatest endurance and sustaining powers will be found among the man who use their legs most. Endurance is not by any means chiefly dependent upon the training of the leg muscles to run long distances. Something altogether different takes place; which requires and explanation of considerable length. The leg muscles when brought into proper use as a unit, require the coordination of the buttocks and certain of the back muscles. These muscles being by far the largest group in the body, when brought into active play, call for an increased exchange of carbon dioxide and oxygen; which in turn demands and acceleration of the functions of circulation and respiration. The lungs work more efficiently and the bloodstream is kept in a state of greater purity when the chest is full and deep. Physical exercise calls for a greater size of the chest to make room for the lungs; consequently the demand of muscular activity for increased lung power brings about an expansion of the chest, which if the exertion is repeated frequently enough, will become permanent. Now you may understand why leg work is so closely linked with lung power and endurance. The largest muscles of the body are certain to call for greater power on the part of the circulatory and respiratory functions. It is, of course, necessary to build up the muscles surrounding the chest cavity, by means of special developing work, and although such development will result in an increased measurement of the chest, the greatest natural expansion can only be expected by employing the natural bodily functions directly involving the vital organs enclosed in the chest.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 12 - MANLY ARMS INSPIRE CONFIDENCE - By Mark H. Berry We might say that arms developed as the arms of a man should be inspire confidence to the possessor, and at the same time they invite respect from others. To the average person, the arms are the seat of strength, and the possession of bulging upper arms denotes exceptional strength, and the larger the arms, the stronger the man. The man with large, well-muscled arms simply cannot be otherwise than strong. It matters not what sort of legs oar back the man may have, his arms have big muscles; therefore, they must be strong, likewise the man must be strong all over. We are making no attempt to foster this impression, as believe it to be false in may respects, but at the same time we recognize the
value of a properly developed and well proportioned pair of arms, both for the sake of appearance and the strength which may be exhibited by the arms when the rest of the body is normally developed. Students of advanced physical culture know real well that well muscled strong arms are essential to the man of great strength, but do not place them in a position of major importance, as we realize that strength in an extraordinary degree depends on the proper development and training of all parts of the body. It is relatively quite easy to acquire a pair of finely developed arms, so we may as well consider a few examples of perfect proportions in arm development, and at the same time suggest a few of the best known methods of bring the arm muscles to the full state of development. Certain principles are followed in all methods of exercising the arms. If you pick up a pair of light wooden dumb bells, most likely you will alternately bend and extend the arms. These are the fundamental movements of arm exercise, whether you use dumb bells, chest expanders, wall pulley weights, free hand calisthenics. In bar bell and heavy dumb bell exercise, the principles are the same, although the use of adjustable weights makes possible the important features of progressive resistance. Likewise, the use of weights of varying degrees of heaviness changes the movements from pure arm to combination arm, shoulder, and chest exercises, and when a high poundage standard is employed, the legs and back must be included in the effort. It is only when the student had advanced to this pint that the highest degree of arm development can be expected. Curling a bar bell can hardly be beaten for increasing the size and strength of the arm flexors and biceps. This consist of raising the bell from the thighs to the chest by bending the arms. In the regular curl, the palms are turned up; a variation should also be practiced, holding the bell with the knuckles up; this is known as the "reverse curl." Later, other variations can be followed, such as the alternate single arm curls with a kettle bell or dumb bell in each hand. These bells may be used for both the regular and reverse curls. Other parts of the body are effected when performing curling exercises, with the forearms coming in for a big share of benefit. The biceps can be brought to their limit by the use of the few exercises just mentioned, but the arm extensors offer a more complicated problem when considering their thorough and complete development. To properly strengthen and stimulate the growth in several attachments comprising the bulk on the back and under side of the arms, quite a variety of movements, involving all manner of leverage principles are required. In the early part of your training, such movements will suffice, as the pressing of a bar bell from the chest to full length of arms overhead; also a similar press wherein the bell is started from a position on the neck behind the head; and some single arm presses with either dumb bell or kettle bells. In prescribing exercises to develop the arms, we may with absolute certainty of accomplishing satisfactory results advise the practice of two movements with bar bells. The two arm curl and the two arm press. No other set of exercises, no form of exercises can be relied on to produce equally satisfactory development. To the beginner, it is only necessary to arrange these two valuable movements for the arms. However, the wise culturist recognizes the importance of varying the angel of muscular contractions, when a well rounded and fully developed arm is desired. Those models of perfection whose arms may be pointed to as examples of the ultimate in arm development have reached such a high state only after years of constant application of scientific principle of advanced exercise. Supplementary to the two movements mentioned, they have practiced all manner of additional and special exercises, including presses with one arm and with both arms in every conceivable position. During the early part
of the training program, the curl and the press will serve the purpose of bringing the largest of the arm muscles into a well-rounded state of development, but certain minor fibers and attachments in addition to separate smaller muscles will be brought up to a high degree of cultivation only by employing the muscles in a variety of positions. Movements requiring the arm to straighten with force against sufficient resistance will tend to develop the triceps. One and two arm pressing of all kinds, using bar bell, dumb bell, and kettle bells will bring results. In pressing with both arms you are enabled to handle greater resistance and apply a greater amount of force by bringing the legs and back into action, thus permitting the use of the full limit of arm strength. Exercises which incorporate the principles of leverage and performed in positions to make their execution difficult also have an important place in the program, but are far from being the most important. Some little explanation may be required to make the principle more clear to you. Suppose, for instance, you employ a small amount of resistance which the arm muscles can easily handle; at first, providing you are weak, the muscles involved will be slightly strengthened, but it will not be long till the resistance cannot be added to regularly enough, when the benefit will cease entirely. On the other hand, we will suppose you gradually work up, adding to the resistance in a regular and progressive manner till you are handling weights which require you to bring the back and legs into play in order to complete the full arm movements. Let us analyze the one arm press, which serves to illustrate the point, in executing the single handed Military Press, you stand erect and slowly press the weigh to arms length; to illustrate the other extreme, suppose we perform a Bent Press in which it is necessary to bend both legs and body to the limit in order to straighten the arm. It is sometimes said that the Bent Press is accomplished by leverage entirely, making it unnecessary to actually press with the arm, but if you will take up the practice of this lift you may learn something to the contrary, that a great amount of effort is really required of the triceps. In combining the power of the body and legs with the arm, it is possible to get the arm into position where a tremendous amount of force can be applied by the triceps, practically throughout the entire range of contraction. Another important principle in her introduced, which is that of exercising the muscles in groups. This principle alone accounts for the great amount of strength it is possible for the trained strong man to apply on a given feat. The Shoulder Bridge effects the arms in exactly the same way, the body is bridged into a position favorable to the joint application of the triceps and latissimus power. To realize the ultimate in strengthening and increasing the size of your arm muscles, you must use sufficient resistance to incorporate other major muscles of the body into the action. Thus, the triceps derive the greatest benefit when you use enough weight to make necessary the use of the back and legs in elevating the bell to straight arms. The idea of forcing the triceps to contract to the very limit has been applied by different exercises wherein the arm is raised behind the body, locking the elbow and while holding a weight in the hand. The triceps are effected identically, but in a more beneficial way, by the use of the Bent Press and the Shoulder Bridge lifts. You may use this principle in performing the majority of popular lifts, whether the lifts are in the overhead class or performed while lying on the floor. The former group would include the Snatch and Jerk lifts with either one or both arms; but especially the slow pressing movements where combined body and arm strength is employed, as in the One Hand Bent Press, One Hand Side Press, and the Two Hands Push or Continental Press. The second group includes the Shoulder Bridge particularly, with a fair amount of benefit derived from heavy Wrestler Bridges. Undoubtedly, the Bent Press movement is the most valuable for bringing out the full
development of the triceps and adjoining muscles. This is due to the full flexion called for in flexing these muscles to the limit in conjunction with the deltoids and latissimus muscles. Here, again, we witness the principle of working the muscles in groups, as noted in determining the most efficient exercises for the deltoids, latissimus, and muscles of the legs. An advanced essential in connection with the complete development of the biceps is that of contracting the biceps and then bringing the deltoids into play. To illustrate, the biceps is the most fully contracted when the arm is placed in the following position - draw the fist up in the familiar "show your muscle" attitude, draw the fist down as close to the deltoid as possible, and then raise the elbow up alongside the head while holding the fist back of the head and as far down on the neck as you can, If you do this correctly, you will experience a stabbing pain as though a knife were being thrust in your arm. The biceps is thus contracted in a moderate degree when holding a bell at the shoulder preparatory to an overhead lift and during the early stage of the overhead lift. To overcome this passive contraction in overhead lifts, as we might call it, modern lifters sometimes employ a peculiar method of gripping the bar when making double-handed lifts. In the ordinary way of holding a bell, the thumbs encircle the bar; in the new method, the thumbs are kept under the bar, on the same side as the fingers. This keeps the biceps out of the action to a great extent, while in the ordinary way of holding a bar the encircling thumb effects a downward pull on the bell when the efforts are directed towards an overhead lift. For exercise purposes, it might be best to use the ordinary grip. In lowering a bell from overhead, the biceps play an important part in relieving the force of the downward motion, working to some extent with the deltoids. Herculean hand balancers who perform a hand to hand act bring the biceps into play in this manner considerably. At this moment, we might direct your attention to Mr. Otto Arco, whose arms are perfect examples of complete or ultimate development. We have discussed the Bent Press lift as the perfect triceps developer, yet those who are acquainted with Mr. Arco might call attention to his remarkable arms and mention the possibility of the Bent Press never having played a part in their development. Certainly, but then allow us to direct your attention to the feats to which Mr. Arco has long been accustomed, during his hand to hand experience. His routine requires that at certain times he must handle his partner on a straight arm while drawing the triceps and latissimus muscles close together. Which principle is identical to the combined muscular movements in such lifting exercises as the Bent Press, the Shoulder Bridge, and the Continental Press. Although his development has resulted from hard work at lifting, wrestling, and hand balancing, during the last fifteen years his exercise consisted almost wholly of acting as under-man in his act. Their routine calls for Otto to lift his brother about in several very difficult positions. Daily exhibition of muscle control probably has a great deal to do with this pronounced muscular prominence, and separation. The beginner, though, shouldn't make the mistake of expecting to achieve an equal degree of development by emulation the Arco Brothers act. You must remember that several years of the hardest work of developmental work must serve to bring out the necessary development, strength, and suppleness. Specialists on the rings, horizontal and parallel bars will be quite sure of developing good arms for the repeated handling of the body in difficult positions. However, hand to hand work in advanced hand balancing exercises will prove even a better method of bringing out a noticeable development, and among this type of heavy exercise devotee you will find some of the best arms. The majority of first class men in both gymnastics and hand balancing have at some time during their training experience handled weights to gain the highest degree of strength and development. Solid iron dumb bells, expanders and several other proprietary forms of
exercising apparatus will all tend to increase the size and improve the shapeliness of the arms. Experience has taught me that however well a man may succeed in developing himself by such methods, more satisfactory results will be forthcoming from following the proper bar bell exercise.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 13 - BACKBONE PLUS: STRENGTHENING THE NECK AND SPINAL COLUMN - By Mark H. Berry The term "Backbone" is often used to designate the spinal column, but probably more often it is used to describe the degree of courage or moral strength possessed by a person. Again, the term may be applied figuratively to an organization or group of persons, in reference to the strength or efficiency of such a body. In each case, we might say the literal meaning is identical. Suppose we try to determine if there can be any sound reason for comparing the moral courage of an individual with the strength of vigor of his spinal column, or back bone. Certainly it is possible for a man to be unusually strong in the back and still lack courage or aggressiveness. And, in the same way, we believe it possible for a person to possess certain aggressive qualities, quite commonly referred to as "gaul," which makes the person appear courageous, and yet they are lacking in physical vigor, including a weak and crooked spine. "Gaul" or excessive imposition of your "nerve" upon other others does not, however, constitute courage. When put to the real test, an individual of this type would be found lacking in true courageous qualities. In a like manner, some persons may have overbearing habits of conduct towards their fellow men, which makes them appear unusually aggressive. However, in a pinch, they would be found unable to back up the apparent aggressiveness unless a corresponding degree of physical training was possessed. On the other hand, the man with a strong back who lacks courage is an excellent proof that his physical training has been woefully lacking. If his physical strength had been properly developed and uniform cooperation of the entire body had been cultivated, he would have sufficient confidence in himself to possess the quality of courageousness. The true implied meaning behind the use of the term "back bone" as designating certain moral qualities, is that the spinal is the seat of all nervous energy. Therefore, if the seat of energy is vibrating with health and power, the entire make-up of the man should correspond. Efficiency of the nervous energies seated in the spinal cord is dependent upon a healthy condition of the entire internal organism. The vital functions must be unusually efficient, otherwise the highest degree of vigor cannot be maintained. The proper condition of the spinal column is closely related to the tension and elasticity of the muscles connecting it with the rest of the skeleton and the vital organs. Each separate vertebrae must be held in its true position, otherwise pressure on the nerves passing through and between the vertebrae will result. This will result in undernourishment and incapacity of some of the muscles or organs. As we all know, the spinal column is subjected to a great amount of twisting and jarring during the course of an ordinary day, and unless the muscles of the back are sufficiently strong, these repeated jars and twists, even though each is slight, will result in some disalignment of the vertebrae. Furthermore, the stronger the muscles connecting the spinal column, the greater the protection from continuous shocks to which the spinal cord is subjected. As we have proven in another chapter, development of muscles is dependent upon the amount
of blood which regularly courses through them. In other words, increased circulation must accompany increased development of any muscle. All of which, of course, depends on the necessary amount of physical exercise. The increased circulation of the life stream, brought about by the exercise and subsequent development, is bound to have a beneficial effect on the spinal cord and its connecting nerves, adding to their nourishment an stimulating them to increased vigor and activity. Thus, we can understand how increased vigor of the back muscles can result in greater functional power of the spinal cord and consequently greater nerve force throughout the body. If you have ever investigated any of the several courses on the market for increasing the nerve force, you will find that they advocate and prescribe certain twisting movements which are designed to stimulate the circulation of blood in and near the spine. Quite a number of fancy phrases may be used to describe the resulting action, but that is all it resolves to. Such simple, non apparatus exercises, or light resistance movements, as the case may be, are nothing more than poor substitutions for real manly exercise of a vigorous nature. The class of exercises to which we have just referred may prove of benefit to those who are in a weak and rundown condition, but for the man who wished to know the value of real nerve force, such kindergarten exercises can prove of little value. You cannot exert any part of the muscular system, however small and unimportant, without involving the spinal column. Not only due to the nerves which stimulate the movement emanating from the spine, but the spine must be stiffened and held erect by the various muscles controlling it. Vigorous health and a high state of physical efficiency is dependent upon a high degree of muscular efficiency of the muscles running along the spinal column. In running through our correspondence we happened to notice a case which might prove interesting to ambitious athletes who are striving to increase their running speed. Having read an article in STRENGTH Magazine on the relation of strength in the lower back to speed and jumping ability, one of our pupils determined to make a test to see how much his running speed could be increased by exercising the small of the back. This is what he had to say concerning the results of a special training program: "Therefore, I did not do a single exercise whereby I deliberately used the muscles on the front of the thigh, but confined myself to the ones which employed the muscles on the back of thigh. I even discarded the abdominal exercise. And the results? My best "speed" before dong this on the 100 yard dash was 14 seconds (in track shoes); the best time is now all 11 4/5, in football shoes. Understand, I am not quoting these figures as anything near records for they are far from that as I am from you (he lives a thousand miles distant) but merely, to show what results I obtained." Quite a few prominent bar bell men are capable of covering the century dash in ten seconds. Generally you will find these same men are good at lifting heavy weights from the floor. Good calf and thigh development together with powerful buttocks an small of the back would be responsible in each instance. Likewise, men who are good at the quick lifts generally are excellent jumpers. One thing seems to be certain as concerns exercise of the neck. The neck evidently is one part of the human anatomy which does not suffer from too much exercise. By this I do not mean
that you cannot overstrain the muscles of the neck by imposing upon them exertions which are too strenuous. But when the neck muscles have been properly prepared through strength developing exercises, it is possible to place almost unbelievable demands upon these muscles without any possibility of injury resulting. Apparently contradictory to what we have just said, we must caution the enthusiast to proceed slowly at first, as stiffness or soreness in the muscles of the neck will prove difficult to overcome and cause great annoyance in every movement of the head while it lasts. As the average man very seldom uses his neck in a strenuous manner, the entire structure of this part of the body is so flabby and feeble as to be capable of withstanding very little vigorous exertion. So, while we may go as far as to say the neck is in little danger of being overtrained, such advice is intended only for he who has been accustomed to some form of fairly vigorous exercise for this part of his anatomy. Within certain limits, of course, the neck seems to gain in both development and strength in proportion to the amount of work it is given. Certain natural characteristics of leverage, controlled by the bony framework and muscular attachments, govern the ultimate size to which the neck or any other part of the body may be developed. Judging by actual examples, it would appear that the limit of massive development which may be acquired in this part of the body is far greater than the possible limit of any other part. Any man who is interested in acquiring a neck of great size may readily do so by practicing the proper form and amount of exercise. Reasonable limitations must be expected; the small man must not work in the hopes of building a twenty inch neck, which would be massive on anyone exception colossal giants. Some few years ago, there was a great fad for exhibiting huge necks, among professional wrestlers and strong men especially. Lately, it is quite common for strong men and amateur weight lifters to refrain from exercising the neck so as to not acquire a bull dog type of neck. The largest are to be found among wrestlers, amateur as well as professional, but the most massive specimens are to be observed among the heavyweight professionals. It is truly a case of supply and demand, as the wrestlers needs a strong, thickly muscled neck, capable resisting tremendous force, and repeated work of this sort results in the type of development which is needed to withstand such efforts. Strong men and weight lifters often possess a neck of large size, when a special attempt is made to bring about extraordinary development. A number of athletes have demonstrated the tremendous strength possibilities of the neck by permitting themselves to be hanged. Prominent among these being Farmer Burns, one of the grand old men of wrestling, and we seem to recall that Bernarr Macfadden also subjected himself to the same test during the days when he was actively identified with wrestling. These men may not have been hanged in the same manner as one who is to be executed, but it does seem possible that a man might perfect his neck strength and muscularity to such an extent as to survive a real hanging. It is hardly likely that anyone is going to train with that end in view, still we considered the subject might prove interesting enough as to be worthy of mention. I also know of one case where a young high school athlete accidentally brought about his death by handing, through rushing his program on a homemade neck exercising machine. He rigged up a contraption consisting of an overhead pulley to which weights could be attached, with one end of the cord fastened to his head and neck. By overstepping the bounds of reasonable safety, he added too much weight to the counter balance and caused himself to be lifted from the floor, handing by the neck. This I have previously told in the pages of STRENGTH Magazine, but it may herein serve the purpose of a warning to the over ambitious. At any rate, it is unnecessary to fool with an overhead pulley attachment, and run the risk of hanging.
The wrestler bridge is most commonly used by advance physical culturists, both as an exercise and lift for strengthening and developing the neck. For general purposes this should be sufficient when used in conjunction with overhead lifts and exercises, which have a strong developing influence on the neck. It is a moot question as to whether the men who lift the heaviest weights in the bridge have the strongest necks, but we are certain that the men with the largest neck do not in every case succeed with the greatest poundage in bridge lifting. However, in wrestling there is a closer connection between the best neck development and the ability to resist the opponent's efforts by bridging. In bridge lifting, the ability to withstand the uncomfortable feeling on the scalp while holding a set position is important; likewise the strength of the arms and shoulders will govern the amount of weight which may be raised. An athlete with a powerful neck may lack the necessary and shoulder strength to elevate a record poundage to lengthy of arms over his chest, and another man may possess all the essential physical qualities and lack insensibility to the terrific pressure which is brought to bear upon his scalp and neck. Though the wrestler bridge lift must remain as the best known method among strength tests for judging neck strength, yet it is far from ideal for the purpose. For developmental purposes, in addition to the regular neck bridge, lifters practice the reverse bridge, supporting the body on the head and toes with the face and stomach towards the floor. A variety of movements may be performed in this position; rocking the head back and forth and sidewise. Another valuable bridge exercise consists of walking around with the feet while the head is kept in one spot, meanwhile keeping the arms folded. We would therefore conclude that the ideal method of exercising the muscles which make up the development of the neck would consist of movements calling for great resistance in every conceivable direction. One aid in this general direction is to have a partner grasp your head firmly in his arms and then for you to tug bull dog fashion, allowing him to bear his weight on your head and neck as much as you can stand. Probably a better way and certainly one which is more comfortable is to make a wall pulley, and by wearing a helmet to which the pulley cord is attached, you may pull and haul while twisting the neck in various positions. Teeth lifting is a capital means of exercising the neck, but care must be take to save the teeth and gums from injury. If the teeth are not in good condition, this form of exercise should not be practiced, and heavy lifting must only be indulged by those with perfect teeth. Performers of "iron-jaw" feats get plenty of vigorous neck exercise. This customary manner of doing this class of feats is to hand upside down from the knees and support the weight of either humans or heavy objects by a teeth grip. Sometimes they support a moving, twisting, or swinging partner, which places even greater strain upon the neck. I recall a tragic ending to an act of this kind. The male member of the team was doing the "iron-jaw" work, supporting his lady partner, who was swinging 'round and 'round in a circle. The man, unable to resist a sudden impulse to sneeze, was forced to open his mouth, causing his partner to be catapulted into the audience where a hat pin pierced her body, resulting fatally. You can tell this happened a few years ago, for if it had happened during the past few years there would hardly have been a hat pin in the audience to cause the death of the unfortunate performer. The amateur will hardly be wise in attempting feats of that kind, but may get practically the same effect by wearing a helmet to which weights are attached to a cord, and by bending forward at the hips, move the head in every possible direction. Some courses in physical culture include self-resistance movements for the neck. These exercises consist of pressing against the head with the hands to resist the efforts of moving the head sidewise, as well as back and forth. Truly, the neck may be exercised in this manner, but
not sufficiently vigorous to bring out high grade development or any degree of strength. The main fault with such resistance is that the will cannot be fully exerted and still maintain the resistance. If you do not understand just what I mean, try the following experiment to convince yourself. Place one hand, or if you wish, both hands, on your head and then try to resist the movement of your head if you really desire to move it in any direction. Also try this - set your head firmly in any position and then try to move it with the strength of either one or both arms. The truth of the matter is, that your will to hold the head firm of for that matter to move the head, it far stronger than any effort you may direct towards counteracting the head with the hands. The possibilities of neck development are limited in the individual according to his bony framework, the exact point of muscular attachments, and several other factors. This, of course, is true of every part of the body. It is rare to find a well-muscled neck on a man of extremely slender proportions who is flat chested and narrow shouldered, as a large and well developed neck is dependent upon certain muscular attachments. You may have noticed that men with thick necks seems to have rather short necks, and seldom do you find a neck of great size which gives the appearance of being long. Stand before a mirror: draw your chin in and set the muscles of your neck so that it will appear as thick and wide as possible. Now observe that in order to bring about this appearance it was necessary to raise the chest and square the shoulders. The neck muscles being attached to the collar bone, rib, sternum (breast bone) and shoulders, a flexion of the muscles causes a combined lifting of the bones to which they are attached. A proper development of the muscles composing the neck will result in a permanent elevation of the chest, and a squareness of the shoulders. This is one of the reasons for a short, thick appearance of the neck. A properly developed neck is accompanied by well developed trapezius muscles, as without full development of these muscles the neck will not possess correct proportion and a high degree of strength. Proper development of the trapezius brings a bout a favorable position of the shoulders, to permit of sufficient freedom for the lungs. We have just described some of the results of proper neck development, but the same points might be referred to in a sense of cause and effect. Proper development causes a certain position of the bones of the chest and shoulders, but in a greater degree an extreme development is dependent upon a certain type of bony framework. The man with naturally long and well-arched collar bones, or clavicles, ribs and sternum, has an advantage over the average man whose bone lengths and shapes are just average. Likewise, the man with a thick round head and long square jaw bones has a decided advantage in the upper muscular attachments of the neck. If one's head is of a narrow type and the face is thin, it stands to reason that the upper part of the neck cannot become as thick as the neck of a man with a broad face and head and square jaw bones. It will generally be found that these points just outlined are accompanied by corresponding bone proportions throughout the entire physique, which make possible greater mechanical strength of the various levers governing the movements of the body. The difference between the positions of the wrestler's bridge as a lift and as an exercise is that in the former the head and heels must be closer together than when practicing it purely for exercise purposes. When extremely heavy weights are handled, the body must be set in a most firm position, while in exercising no such strain is placed on the neck and body. For the purpose of exercising, the bridge may be maintained on the crown of the head and feet, but if this position should be attempted for lifting, you would find the body spread out too much, and it would be necessary to bridge on the forehead and feet, so as give the neck, shoulders,
and back muscles an opportunity to lock properly for the exertion. With the forehead in contact with the floor, the muscles of the neck, upper back, and shoulders are flexed to a great extent, thus making it easier to maintain the uncomfortable position. While getting into the bridge, the proper procedure is to first roll up to the position, then draw your heels farther back under you and roll over onto the forehead. One way of taking the wrestler's bridge exercises is to assume the bridge and then after pulling the bell over your face to the chest, press the bell to arm's length several time succession. Another way is to hold the bell at arm's length over the chest, and then to alternately roll the head till the shoulders and neck rest on the floor, and then back again to the original position. The point in the execution of this movement is to keep the legs as immobile as possible; but do not try to keep from using them even to a slight extent. One way to do the bridge, and about the most efficient for developing the neck; instead of using the legs to assist in bridging, do not bend the knees, but keep the legs extended straight and bridge only with the head. Do not attempt this method until you have been well used to the regular way of bridging. After becoming accustomed to holding the body in the position of the legless bridge (as we might call it) you can work the head back and forth; we caution you beforehand that this is a severe, but most effective exercise. The wrestler's bridge is invaluable as a means of invigorating and energizing the spinal column. By including this particular exercise in the regular program, you need never worry over the possibility of spinal or nerve trouble. It is a fact well known to physical educators that sore throat is an unknown ailment to those who have a well developed neck. It is also my conclusion that the regular practice of this exercise will go a long way toward preventing headaches.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 14 - SQUARING YOUR SHOULDERS - By Mark H. Berry Whether or not broad shoulders have anything to do with one's ability to survive the cares and worries of this earthly existence, as you will hear some folks say, we cannot properly decide. Nevertheless, we are certain that the broad-shouldered man should have the edge on the majority of his fellow men so far as health, strength, and personal appearance is concerned. Naturally, broad shoulders are caused by skeletal construction or the length of certain bones in the shoulders, mainly the length of the clavicles. It cannot be satisfactorily decided whether or not the bones of the skeleton can be lengthened by the influence of exercise and healthful methods of living. We are fairly certain concerning the thickening of the periosteum covering the bones, due to healthful exercise and hygienic living, and it would seem to us as thought such influences should have a similar effect of lengthening certain bonds. Especially if the good habits of exercise are formed during the period of active growth. Strange as it may seem to the average person and contrary to popular beliefs, growth does not cease at twenty-one, that is so far as growth affects average American and Northern Europeans. Normally, some growth should continue till twenty-five and even to thirty and beyond in some cases. Therefore, it is possible that the actual framework of the shoulders may be widened as well as the muscles on the points of the shoulders may be developed. The latter method of shoulder improvement will account for the greatest increase of course, and is the
surest means of changing your appearance in this respect. The effect of broad shoulders upon physical proportions and athletic ability is discussed at considerable length elsewhere in this volume. The athlete, whether stripped or semi-stripped, will look his part if his shoulders are properly developed. The principal muscle to be fully developed, if we are to acquire the limit of our possibilities, is the deltoid. Athletes of class in every popular branch of sport must have exceptional shoulders. No man can make a name for himself in the game of strength without very well developed and powerful deltoids. Good deltoids are simply one of the essentials in the make up of the man of strength. For many years a popular test of the strength of a man was to see how much he could hold out at arm's length. In those days a good deal of the work of earning a livelihood depended on vigorous deltoids, as in the swinging the scythe, flail, axe, pick and shovel, or pitchfork. Back in those days when the "muscling out" test was originated, they took it for granted that a man was equally strong all over if his deltoids were strong. Men toiled with the whole body, and light exercise methods of developing muscles "individually" were unknown, so it would be unusual for a man to be strong in the shoulders an weak in the legs, hips and back. Today it is possible for a fellow to have fairly strong shoulders and at the same time be woefully lacking in strength in other important parts of his anatomy, due to the popularizing of certain forms of gymnastic and light resistance methods of exercise. No fellow of that type would have the strength to compare with the well trained bar bell user, who would have superbly powerful muscles below the waist to back up his shoulders and arms. The man with nothing but shoulder strength will be limited by the general weakness of his lower body, while the properly trained man will be able to produce greater deltoid strength because the strength of his lower body is capable of holding him erect against the strain of a resistance well beyond the strength of the other fellow. So much for the desirability of possessing shapely deltoids; the ambitious reader wants to know the quickest and most dependable method of acquiring them. To develop a given part of the body, we must place a certain amount of strain upon the individual muscle while forcing it to move throughout a full range of contraction. If we were to attempt to exercise each muscle individually, we would find it quite a difficult thing to do, that is, to endeavor to exercise each muscle individually without bringing other muscles into play. Such a thing is, in fact, impossible, as no muscle on the human frame can be moved without effecting other muscles. We can approach this effect by bringing one muscle into the principal action, the other muscles involved acting as auxiliaries. The use of light resistance to develop the shoulders may succeed to a certain extent, but not to the satisfaction of ambitious muscle culturists. The man who uses light methods will be neglecting his legs and the powerful back and hip muscles. He who is wise enough give the lower part of his body the correct of amount of resistance will be capable of exerting a greater amount of strength with his shoulders than the light exercise advocate who has used simple exercises for the large leg and torso muscles. These muscles, when properly developed and strengthened, will hold the body erect and keep the feet firmly planted while the shoulders and arms are performing their required tasks. At first, no direct effort need be made to exercise the deltoids if you are just starting on a bar bell program. All overhead pressing movements will suffice for quite some time. Usually the first exercises will be the two arm press in a few variations, both in front of and behind the neck, plus one or two movements with a bell in one hand. The next step should consist of special work for the deltoid alone, such as the one arm military with variations, as the regular style with a dumb bell, also another style with a kettle bell. The alternate kettle bell press is likewise splendid; holding a light kettle bell in each hand, you alternately press them from the shoulders to arm's length overhead. The crucifix should be included in this class of shoulder
exercises; it is best performed by first lifting two kettle bells to full length of arm overhead, then dropping the arms to the cross or crucifix position. For developmental purposes, it is very good to practice raising and lowering the bells from the thighs to full length of arms overhead, but be careful not to cause a cramping of the deltoids. Such movements may be made directly in front of the body, as well as at the side. When fairly heavy weights are used these movements are as effective as they are simple. You must be careful to avoid too great a percentage of this form of exercise in the program, as although the range of contraction is complete, a stiffening effect must be guarded against, as slow leverage movements may tend to cramp and tighten the muscles and tendons. It is doubtful if many physical culturists will narrow their exercises down to the sole practice of this class of movements. Those most liable to do so are the fellows who use solid iron dumb bells only. The third principle is exercising the deltoids is to work them in conjunction with the legs and the back. You will notice we continually refer to this particular principle in connection with developing and strengthening different parts of the body. It is a principle long advocated by STRENGTH Magazine, and one reason for the superiority of the properly trained bar bell man. The majority of lifting movements incorporate this principle, and of course we are referring to the bar bell lifts where the weight is raised overhead. Herculean hand balancers also use this principle, though unconsciously, while performing difficult feats in their line of work. Consequently, to the last man, they possess admirable deltoids. Hand to hand work also gives exercise to the deltoids while the body is held in various positions. The all around bar bell man who follows a routine of widely variated exercises and lifts is certain to possess completely developed deltoids. One thing to be guarded against in physical development is a restriction of the shoulder action. Possibly this is the condition some persons refer to as muscle bound, although I am making no allusion to an actual cramping or binding. Simply a restriction or limiting of the freedom of action. There is only one way in which this condition may be brought about, and that is through practicing nothing but slow developmental movements for the development of the muscles surrounding and governing the shoulders. For instance, if your only form of exercise was the practice of dumb bell movements where it was necessary for you to tense the muscles each time you contracted them. To illustrate, if you take a pair of dumb bells and practice pulling the arms backward for the development of the latissimus muscles. The movements will always be relatively slow and while you succeed in a acquiring a certain degree of development the muscles will be tightened too much through becoming accustomed to the slow movements of limited range. Or, if through any form of exercise you bring about a condition of too much flatness of the shoulder blades, the range of arm movement will be limited to some extent. If you do not quite get my meaning; presumably you have noticed some capable athletes in all branches of sport whose shoulder blades protruded in a certain extent, yet there was really nothing wrong with their usefulness as an athlete. The looseness of the shoulders in consequence of this freedom of the shoulder blades in reality added to their athletic efficiency by giving them a greater range of arm movement. Do you understand? If instead of the shoulder blades being free they were held back very flat, the arm movements would be limited for the reason that the shoulder blades could not move freely. This does not mean that a man should be round shouldered, as there is considerable difference, though we have noticed some round shouldered athletes who were quite capable. As long as the shoulders are not pulled forward and the chest cramped, the man is physically O.K. in respect to posture. A condition akin to that which we have just described may be
brought about by practicing slow movements entirely for the pectorals or the deltoids. If the first, the tightness would be in front rather than in back as in the case of the latissimus. If in the deltoids the entire arm action would be limited. If at all three points, then his usefulness would be greatly limited. Such a condition cannot be brought about if you practice actual bar bell lifting, especially of a quick nature. Nor can it be brought about if you practice the sort of bar bell developing exercises outlined herein, as the range of movements is very wide and no effort is made to tense the muscles with each contraction. A general program such as we suggest repeatedly throughout this volume is the best insurance against such a condition. Another reason why the condition will not result from the practice of approved bar bell movements is that the muscles are exercised in large groups, whereas in practicing light dumb bell or other light resistance forms of exercise he muscles are worked singly. A man may also have a flat back and not be troubled with this condition as long as great mobility of the shoulders blades exists; that is, if the shoulder blades can be moved with great ease and freedom.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 15 - FURTHER EXERCISE HINTS: THE CLASSIQUE TORSO: GETTING A GRIP ON LIFE: THE VALUE OF MASSAGE: BATHING - By Mark H. Berry To fully appreciate the possibilities of physical perfection, one must spend considerable time observing the sculptor masterpieces to be found in our leading Art Museums. Then he must see, at first hand, the physique of several of the finest examples of living physical perfection. He must see some of these men practicing physical exercises and to properly augment the knowledge gained by observation, one must practice the same or similar exercises. For it is only by a thorough understanding of the muscular conformation of the torso that one may fully appreciate the beauty of the perfectly developed male body. The great masters of sculptor art have idealized the male physique in their creations, by combining several living models into one masterpiece of perfection. After a visit to one of our great Museums of Art, you may have marveled at the perfectly molded bodies with muscles so clearly defined, each separated from the next, and the thing which will cause the deepest impression will be the outlines of the muscles of the abdomen and the sides. Due reflection may have caused you to wonder as to the possibilities of any human attaining such remarkable separation. It is true that you will find but few living examples of the muscular conformation of the torso as shown by sculptor masterpieces. Now and then, you will meet a living model of this type, whose torso will compare favorably, especially when posed under lights, or on the medium of photographic print. Photographs may serve as a medium of study, but the shadows and high lights to be found on satisfactory photographs tend to mislead, emphasizing, as they do, the muscular prominences and exaggerating the depressions between the muscles. Providing you are fortunate enough to have an opportunity of visiting a gymnasium where well known exponents of physical perfection are to be observed in training, you may have a capital chance of first hand study of the true possibilities of developing the torso. Experts at muscles control can create an impression that is far from the real state of their development by standing under the proper arrangements of light and having a photo taken. It is possible to bring about a most decidedly pronounced abdominal development by perfection endless repetitions of common abdominal exercises. When a high degree of strength is desired, it is essential that high grade resistance be supplied. Moreover, certain muscles can be brought out
only by the practice of heavy exercise, or advanced resistance movements. In addition to the familiar and time worn exercises such as, rising from a prone to a sitting position, and bending backwards over a chair, then to come up to a sitting position, a fellow will derive great benefit from the exercise of lying on a table or bend with the legs extended over the edge; tie weights to the feet and while keeping the knees straight, raise the legs up over the body. It will be necessary to hold firmly to the table with your hands. We would refer you to the chapter on corrective exercises for rupture, and also to the chapter dealing with Roman apparatus. Roman Chair, Roman Column, and Roman Board exercises, all of which are in a class by themselves for advanced work. Getting a Grip on Life Back in ancient days, the practice of hand shaking originated. Not so much for the purpose of greeting a friend and passing the time of day, but for a more practical reason of determining something concerning the physical strength of the man behind the clasp hand. One theory bases the beginning of hand shaking as a desire to judge the wrestling ability of a man. Another theory seems far more interesting and romantic, if we may the use the word here. According to his theory, hand shaking originated in the days of armor clad noblemen; a man presented his hand to show he carried no weapon with which to strike his friend. It is also claimed that the practice of tipping the hat originated the same way; the armor helmet was removed to show the man approached in a relation of friendliness with no fear of those whom he greeted. Nowadays, we shake hands to determine if a man is a frat or lodge brother; or give a man the "glad hand' to win his favor in preparation for an election campaign or sell him insurance or gold brick stock. Otherwise hand shaking means little except when you grab hold of a cold clammy hand and imagine the possessor must have a back bone of the same consistency. Hand shakes or rather the manner in which men grip your hand may have something to do with the subconscious mind and character analysis. I am about convinced it denotes more in that way than it does the physical strength of the one who grips with you. Some to the strongest men hardly clasp your hand, and when referring to men of strength, I don't just mean weight lifters, but farmers, mechanics, and others possessing unusual strength. On the other hand, a lot of fellows who wish they were unusually strong cultivate a nut cracker grip and try to pulverize the hand of everyone whom they meet. I recall quite a few of this type who grab quickly and put everything they have into the one effort to subdue the one they are greeting. A hand clasp can be firm, warm and welcoming without trying to prove you are the strongest man on earth. Probably the psycho-analysts could give an explanation of this; it may be that some individuals fear others will not consider them extraordinarily strong, so they with to remove all doubts in the first offensive. Nevertheless, and disregarding all of the foregoing, a powerful grip is a valuable asset, and worth cultivating by the physical culturist who desires to handle heavy and unwieldy things with comparative ease. Physicians have long recognized the gripping powers as giving some indication of the nervous energy possessed by the individual, and in many methods of conducting physical tests, the grip is accorded a place of importance, in our leading colleges. To develop a powerful grip, you must recognize the necessity of enlarging and strengthening the muscles of the forearm. To acquire such development and also to develop thick and powerful wrists, you might supplements your regular bar bell exercise program by the inclusion of the forearm exercises illustrated in these pages. Siegmund Klein was kind enough
to present us with some excellent exercise poses, illustrating a few of the finest forearm developers. The first is a fine bar bell exercise; you may also reverse the grip, that is, with the knuckles up and palms down. The second employs the principle of leverage, and by using a weight on the end of a bar or stick in this manner you have what has sometimes been referred to as the antibar bell. This exercise principle may also be reversed, with the bar to the front instead of to the rear. The principle has infinite possibilities as a special exercise idea and you may practice all the movements suggested in our discussion of the forearm muscles. Winding a weighted cord on a stick has long been recognized as a highly valuable means of developing the forearms. You may practice this movement with the knuckles up as well, and we would also advise practicing this winding exercise with the stick held at arm's length in front of the body. Always vary the effect by winding the cord in both directions. This stick and cord idea could easily constitute your only forearm exercise, and you would be certain of satisfactory results. Juggling a large plate about is one of the finest grip strengtheners; you may start with a twenty-five and progress to a fifty, and later on to a seventy-five pounder. Then you may feel assured of having a good grip. Some of the fellows with an extra fine grip like to drop a big plate from one hand and catch it with the other; this really takes a grip of quality if you use a seventy-five pound plate. Walking around the room carrying big plates in the fingers give the gripping powers plenty to do. John Y. Smith, the wonderful old fellow who is well past sixty, practices walking up and down stairs and all around the gym while carrying a heavy bell in each hand. Besides strengthening the grip, your calf exercise is taken care of at the same time when you do this. An old reliable is to drop a heavy dumb bell from one hand and catch it in the other, alternating back and forth while straddling the bell. The grip will be strengthened by handling bar bells with thick handle bars, but if you devote too much of your lifting to the use of tick bars, your poundage will suffer. Handling round iron ball of various weights and sizes would be very good, and one man a contrivance consisting of a half sphere which could be gripped in this manner, with a bar hung below for adjustable plates. Progressive gripping exercise you might call it. Handling a block weight by various finger and hand grips might be included by the iron man looking for unusual strength. Finger lifting and the One and Two Hands Dead Lifts are invaluable for the same purpose. Strange indeed, but sadly true, at least sadly so to the ambitious physical culturist who is not blessed by nature with large hands and long fingers is the fact that some men have extraordinary grips without noticeable development. The man with a small hand and short fingers may slave for a long time and yet fail to surpass the gripping powers of another man who never does any exercise, but whose fingers are unusually long and mechanically constructed to supply the necessary leverage. I have known of such individuals, with long thin forearms and fingers long enough to entwine the average hand like the tentacles of an octopus. When a man with such hands trains for greater strength the world sees a super grip capable of twisting tough iron and possibly of breaking coins. It is to be observed that strong men who do considerable difficult grip work, invariably have a peculiar construction of fingers as a result of, and which enables them to do this class of work. The last joint of every finger inclines in such a way as to favor the gripping of objects and the
thumb turns in to oppose the fingers properly. Robert L. Jones has acquired this same type of fingers from years of standing (up side down) on his finger tips. Or rather, from the fingers becoming properly adapted to the requirements, the contact is actually made on the first joint instead of on the finger tips. Incidentally, he has also acquired a peculiar formation of the forearm muscles, so that just above the wrist the forearm looks about as large as the upper part. The Value of Massage Correct massage has a principal value of accelerating the circulation of blood in the muscles. If you will recall the chapter on blood circulation you will understand that the flow of blood is from the arteries through the capillaries into the veins and through the latter back to the heart; also that valves situated at intervals in the veins prevent the blood flowing backward. In massaging, the movements should always be towards the heart for this reason. No good would be accomplished by attempting to force the blood back against the valves of the veins, but when the movements of massage are performed correctly, the flow of blood is stimulated in the veins thus drawing blood from the arteries through the capillaries. This assists in the tissue repairs by increasing the quantity of nourishment and prevents the accumulation of poisonous waste matters that would cause stiffness. That explains the reason massage is good after exertion for preventing soreness in the used muscles. Proper massage can only be learned through personal instruction and lengthy practice, but the bar bell can learn to knead his muscles and rub in some form of emolient with benefit. We would suggest getting book on the subject for a fairly complete understanding of the manner of applying the fingers and hands to the muscles. Otherwise you may gently pinch and knead the muscles with your fingers and rub in a circular motion, always applying the pressure towards the heart. Bathing As to the correct temperature of water for bathing, diverse indeed are the opinions. Advice on this subject in connection with bar bell exercise has generally been to use tepid or mildly warm water for the average man. Especially do we advise against the practice of cold water bathing by those who wish to build themselves up. Instead, we suggest a hot bath with plenty of soap following each and every work out. Hot, or very warm water stimulates the circulation in the muscles at the surface; beside having a cleansing effect upon the skin, something which cannot be said of cold water. Those who are not used to cold water bathing are likely to experience a cramping or congestion in the muscles which have been active. Immediately following exertion, the accelerated flow of blood continues in the muscles, carrying away carbonic acid and furnishing oxygen where needed. Cold water will tend to chill and reduce the rapidity of the circulation in the surface muscles, thereby inducing stiffness. It has sometimes been claimed that hot water is weakening; but only when continued for long periods of time. A short and snappy hot bath can result in nothing but benefit. We believe it best to retire after taking the bath, so if practical, arrange to exercise late in the day. Do not get into the habit of rushing out of doors in cold weather, immediately after your bath. It is best to stay indoors for about an hour, as one runs a chance of contracting pneumonia by such foolishness. We cannot too strongly stress the importance of keeping warm while exercising. To work up a free sweat is one of the most healthful things you can do. You should dress warmly in cold weather if your training room is cold. Wear heavy or warm clothing and then remove it as you
get warmed up; but don't chill yourself. Many young fellows hinder their progress in development and even contract stiff and sore muscles by dressing too scantily when the temperature is low. This is from reading foolish magazine articles on exercising nude. Professional athletes don't do such things. They can't afford to. Neither can athletic coaches afford to let their charges become stiff through such practices. Athletes who know anything about conditioning wear plenty of warm clothing till they are warmed up, and then they take cautions to prevent chilling. You have only to observe such athletes in training to realize the truth of this assertion. Did it ever occur to you that big league ball pitchers have a reason for wearing long woolen sleeves, even in warm weather? If troubled with small pimples or to the skin distresses of a minor nature, we advise the use of laundry soap for bathing purposes, either a borax or naphtha type of soap.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 16a - Determining Proper Proportions - By Mark H. Berry If this present volume serves no other purposes, I want it to satisfy every reader in seeking the solution of one problem. And that is to be able to offer a means of arriving at satisfactory understanding on the matter of correct physical proportions for men of all types. So many ideal tables have been published as to make the subject most confusion to everyone. None of the tables of measurements or standards for arriving at ideal proportions agree, so the intelligent observer can be excused for deciding that ideal proportions really depend on the personal opinion of those interested. We only wish this question could be easily and finally decided by mapping out a table of figures to be applied to every individual. This, however, is an utter impossibility, as humans differ so greatly as to make each man a rule unto himself. For centuries, idealists have been trying to determine or arrive at some understanding on the ideal physical man. Physical perfection has been sought by countless thousands, and yet no definite scale has ever been determined whereby one could know when this quality was achieved. It has all been a matter of opinion and regardless of any figures or authorities quoted, each claimant to high honors has found some authority or figures in support of his claim. If all humans were built proportionately alike, then it might be consistent to speak of one type as being ideal. But, when we consider that practically each nationality and race presents a different problem of physical proportions, we cannot so easily refer to any one type as being ideal without being unfair to all others. Personally, I would be inclined to favor the tall man as most nearly approaching the ideal of physical perfection, providing he came up to certain accepted standards of proportions. However, it is very rare to find a tall man who approximates any of the standards set down by authorities, either ancient or modern. Many tall athletes present a most pleasing and desirable appearance, but ideal standards must be altered if they are to pass, and those who possess the required girth of each body unit lack the pleasing effect upon the eye. A practically identical thing may be said in reference to men of shorter than average stature. This type of man has an easier time developing his muscles to approximate the ideal standards, and in photographs he strikes an appeal to the eye of both trained and untrained observer. But, if seen personally, the majority of people will be inclined to reject him as an ideal due to his lack of stature. To appeal to the eye upon personal observation the ideal physical man should be of at least average height. However, a man of that height, with both pleasing proportions and ideal
measurements may appear only on paper, and as we cannot make men to order, it is necessary to arrive at a decision in favor of some existing example regardless of his stature. The males of one nationality will be found to run towards a short stocky type with thick bodies, broad shoulders and short legs. Those of another country may be slight of build as well as lacking in height. The men of still another country may be inclined towards medium height or taller and excessively fleshy. While those of still another country may be tall and rather slender. Those who are of the naturally short type with long bodies and short legs will present an entirely different problem than the tall man with long legs, so far as physical perfection and ideals are concerned. The long you consider this question, the more you are inclined to decide that it is necessary to set different standards of physical perfection for each of the most general types of man, toward which each individual may strive. It is a matter of fairly good knowledge that animals are limited in size, weight, and strength by the breed to which they belong. That is, a pure bred draft horse is expected to grow to a larger and more powerful size than a coach horse or a race horse. The last named horse, while possessing the proper muscular mass to generate the power necessary for fast racing, is of very slender construction as compared to the huge draft horse. Among dogs, the same comparison can be made between the greyhound and the mastiff, the whippet and the bulldog. Mixed breeding will not give to the offspring the full qualities of each breed, but would bring about an inferior breed of both the strength and speed types. The highest qualities of either power or speed will be found only in the animal of pure breed. There would be no sense in attempting to change one type into the other. We can to a certain extent draw a parallel in the case of humans. However, among humans there exists no distinct type to equal the pure bread animal. We do know, though, that human vary considerable in natural height and size. The majority of men of one nationality are taller and more massive than the average of another nationality. Even among the members of one nationality, the members of some families are noticeable larger than the average. As a rule, in all countries farmers and mountaineers are of a greater stature and size than city dwellers. Not being controlled in mating as are pedigreed animals, humans do no marry those of the same size or physical characteristics as themselves. A man whose ancestors were all giants, is quite apt to marry a woman of small size, whose ancestors were for the most part small. And, on the other hand, the large woman is likely to choose a man of smaller than average size. As this has been going on for ages, there exists no particular strain of blood comparable to specialized types, as in the case of the draft horse or race horse. While it must be true that some individuals are naturally better adapted to certain forms of physical tasks than the majority, still the average man cannot determine his own possibilities unless some steps are taken to bring out hidden qualities. The ancestors of the largest percentage of people have been of a hard working vigorous type, even though in some cases a few generations removed. Physical strength is not the heritage of only a few, but is a quality handed down from vigorous toiling ancestors to millions now living upon the earth. Many American would have a difficult time attempting to determine the quality of ancestral stock from which they have descended. It is to be expected that an unbroken line of sedentary city dwellers could not pass on the same degree of health and physical qualities, as several generations of healthy, active rural dwellers. If you should find that your ancestors for generations had dwelt in the slum sections of cities in America and Europe, you could decide that your chances of becoming an athlete would amount to little. Your ancestors for generations might have been well to do, with no reason for engaging in physical toil. The descendants of long lines of wealthy forebears seem to be physically more efficient and enjoy
a better state of health than the average. The reason for this would lie in the popularity of outdoor activities among the members of the wealthy class, which has existed for a long time. This having been true of the wealthy class in the past, it is now becoming more true of the great bulk of sedentary city and town dwellers. Lacking the necessary toil to keep them healthy, they are adopting various spare time activities to take care of their physical needs. A man with a bony framework of average or smaller than average size should hardly expect to acquire the physical proportions of a great athlete whose bones are all of exceptional size. A great deal has been written about the small-boned man and his chances of developing muscles of great size. There is absolutely no reason why the man with light bones should not be able to become exceptionally strong, with impressive muscles of pleasing proportion. But at the same time we must consider the facts fairly and squarely. Take three men of an equal height, say five feet, eight inches. One of these men has a wrist measurement of 8 1/2 inches, ankles of 10 inches, his feet are fairly large and broad, his shoulders and hips are naturally very broad, due to the bony framework, and his arms are long, giving him a reach of about 72 inches. Another of the three has a wrist of 7 inches, ankle 9 inches, his shoulders and hips may appear rather broad, but not in comparison with the first mentioned man; this man we will say has a reach of 68 to 70 inches. The third man has a wrist measuring only 6 inches, ankle 8 inches, his feet may not be small in length, but in width are very narrow, his shoulders do not appear noticeably broad, and he is rather small in the hips. His reach is 66 to 68 inches. There we have examples of three distinct types. The first man can easily build himself up to weigh 200 pounds or more of good solid muscle. The second man may develop to about 180 pounds bodyweight, while he third party will be very well built at 165 pounds, without acquiring any fat. There will, of course, be some great difference in he appearance of each man as compared to the others. The first man might develop a chest as large as 46 inches normal, whereas the third man could be well content with a normal chest girth of 42 inches. The man of medium sized frame would get a chest of about 44, let us say, but there will be some difference in the muscular mass and shape of the chest of the heavy boned man as compared to the other two. His chest will be thick in appearance when viewed from any angle, it will be heavy at the shoulders, and deep and thick just above the waist. The chests of the other two men, especially the one with the smallest bones, will present a greater tapering from the waist to the point of greatest girth. The best effect in physique photography would probably be secured by the man of medium bones, the fellow with the 7 inch wrist and about 9 inch ankle, this bone size being about the average for a man of sixty-eight inches height. As to other physical measurements which might be expected of each of the three men, we will give a rough sort of estimate. It must be understood by the student that many factors have to be considered in trying to estimate the probable greatest size of muscle to be attained by any individual. Later on in this volume, we will try to arrive at rules for determining these points to the personal satisfaction of each reader. The following figures must be understood as problematical, but they will give you some basis of comparison between men of varying types. The heavy boned man could develop his arms and calves to measure 17 inches; his neck an inch or more larger, and thighs of 26 to 28 inches, depending on other important details. The second man could in all probability easily attain the following: Neck, 16 1/2 or 17 inches, upper arm and calf 16 inches, and thigh 24 or 25 inches. The light boned man might well be contented with a neck of 15 1/2 or 16 inches, upper arm and calf 15 inches, and thigh of 22 or 23 inches. Do you notice that? A difference of one inch between each of the men on neck, arm and calf, with greater differences of about two inches on chest and thigh. Between the
first and third man, we find a difference of from two to four or more inches. A terrible difference, to be sure, be we must consider the fact that a dwelling house does not have the framework of an office building. In the matte of strength, the three men would simply be classified according to their respective bodyweights of 165, 180, and 200 pounds. We are of course presuming that each of the three men would be equipped about equally as to muscular coordination, nerve force, intelligence and so forth. It is possible for an exceptional 165 pound athlete to be superior to scores of 200 pounders, and very frequently 190 pound athletes are more efficient than heavier men. However, when strength or bodily power is considered, the good big man is better than the good little man, which is a common statement in relation to athletes. While the figures given above were the probable standards of development for certain types, we must emphasize that such limits do not really apply in every case, and particularly is this true when considering every part of the body. It is possible in some cases for a man with poor framework and attachments for upper body development to have more ideal attachments of the lower body, and vice versa. After reading all the foregoing figures and comments, you may arrive at some idea as to your possibilities by studying various photographs of athletes shown in these pages. Then resolve to study and learn as much as you possibly can concerning your body and the means of developing it to the highest possible state of efficiency. And bear in mind that although certain reasonable limits are mentioned for a man of your type, it is possible through proper application to exceed such standards to a certain degree. Let us try to reason this question out in a sensible manner, with a hearty regard for an attempt to arrive at truths. A little study of sound facts will be of great help. The physical proportion of thousands of representative American young men sheds some light upon the subject. Consider the shoulder breadth as a mean of judging proportions. Striking an average from various groups of thousands of young college men, we find in the group represented by very small youth of five feet, two inches tall, to be about fifteen inches. The average breadth among many thousands of college students, we find to be seventeen inches, which represents the average breadth for the young man of average American male height, just under five feet, eight inches. Other points to be noticed in connection with these shoulder breadths in relation to height are the breadths of the head and neck. Here we find a variance of only nine-tenths of an inch in head breadth, between the narrowest and broadest heads, and one and one-tenth variance in breadth of neck. This fact contributes greatly to the appearance of the great breadth on the tall man; between the two extremes, we find a difference in shoulder breadth of four inches, but only about one inch difference in head and neck breadths. When we figure out proportions, we find the tall man to have a shoulder breadth of 25.6% of his height, with 24.2 for the short man: in both cases very close to one-fourth the height. The man of average height figures more exactly to the 25% mark. Table 1 should serve to assist you in making comparison to your own proportions. It is a mean average of thousands of American college youths. These figures, we might say, represent young men of average physical development, or rather we might say young men who are not developed physically; however, they should prove interesting in making it possible to make comparisons between average healthy young men and well developed physical culturists. We must acknowledge at this time our indebtedness to a book by Dr. Jay W. Seaver, Anthropometry and Physical Examination, for the majority of the figures of this nature quoted
herein. Fully matured men with unusually large frames would have shoulders of much greater breadth than the figures given here. Likewise, well-developed strong men will have shoulders of possibly two inches wider than the figures of average young men of the same height and relative framework. A strong man with well-developed deltoids on top of a large frame will have shoulders of tremendous breadth. In comparison with this increased width of shoulders, the head breadth will be of the same approximate size as the figures given on the above chart, thus adding to the appearance of great breadth. The neck breadth of well-developed men will be considerably greater, the chest width would also be several inches greater, whereas the hip and waist breadths would be likely to be nearly identical to those of undeveloped men. Judging from this, you can realize the finer proportionate appearance. This business of reading figures, lengths, breadths, girths, and so forth may prove rather dry. If it proves uninteresting to you, then I would venture the statement that you are not sufficiently interested in the subject of physical proportions to care to work out standards for your own development. Neither will you be at all concerned about the subject of discerning the difference between the average undeveloped man and ideal specimens of manhood. There is no use in talking or reading about ideal proportions, unless you have some sound knowledge of the basic principles of your subject. Hence my object in presenting these figures to you. According to an ancient Egyptian canon, the length of the middle finger was used as a common measure of all other proportions. Nineteen finger lengths being considered as the total height, five fingers the height of the knee, eight fingers the length of the arm. Another system, of modern origin, divides the height of the body into eighths, figuring the head as one-eighth, the knee as one-fourth, the pubis one-half, the nipples as three fourths, the shoulder breadth one fourth, and the length of arm spread the full height. Comparing both these standards to the measurements of thousands of representative American college men, we find the second mentioned standard most closely related to actual figures. Some standards agree on the height of the knee as one-fourth of the total height; the height of the pubis is agreed upon as one-half of the total height. Beyond that they do not agree. The height of the sternum, according to the second standard, should be 75% of the total height; according to the second standard, it should be approximately 82%. When compared to the actual measurement tables to which we have referred, we find the second mentioned standard in very close agreement. According to the actual physical measurements, the height of the knee is approximately 26% of the height. The approximate average of the pubis is 50% of the height. In the case of a figurative average man, the height of the sternum would be approximately 82% of the height of the man. We are all more or less familiar with the general fact that tall men are relatively longer in the legs than the short man, therefore we may readily surmise that any such figures as we have just quoted cannot apply to men of all heights. Roughly, perhaps, they may be applied, but not accurately. To give you a fair idea of true measurements as compared to such theoretical proportions, let us consider the Table 2. These figures show that the 82% theory for the height of the sternum is very accurate. It may be that the ancient Greeks were proportionately long in the legs and shorter in the body than men of the present day. The errors we find in percentages for the other heights are: in the pubic height an actual 51% for the tall man and 48 1/2% for the short man, and in the knee height 26% for the average, 27% for the tall man, and 25 1/2 for the short man. These errors will prove that which we have already stated about tall men having relatively longer legs, and
short man relatively shorter legs than either the average or the theoretical ideal figures. Further proof that the same table do not apply to all men. Considerable misunderstanding exists concerning the small-boned man, and amid the confusion many men who have an average sized bony framework consider themselves unusually small boned. To enable you to clear up this matter in your mind, I am quoting physical measurements of thousands of American college students. The muscular girths are, of course, very poor in the eyes of physical culturists, but the wrist and knee girths should prove enlightening. Furthermore, these figures give you a better idea of how the average healthy young man shapes up, and how he compares with yourself and well known examples of physical development. When the average reader of this book notes the truth to be found in these figures, he should realize his chances of acquiring a perfect physique and great strength are no worse than the chances of any average normal young American of his height. These figures will prove to you that a man with a seven inch wrist isn't so small boned after all, but in reality he may have larger wrists than the average man of his height. With training, his wrists are quite likely to thicken to some extent, gaining anywhere from a half inch up to a full inch. The wise student will not expect such results in a couple of months.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 16b - Determining Proper Proportions - By Mark H. Berry Using 57.8 inches as an average height of the American man, and in the majority of tables we find this to be the average height figure, we herewith give you a number of comparative physical measurements (see Table 3). By no means should anyone confuse these figures with ideal measurements. They represent the physical proportions of average young college men, and as before mentioned, can be taken as a good standard by which to judge the proportions of the average healthy untrained man. You will note the somewhat more husky figures in the O columns, especially in the average height group. The X columns represent records kept at Yale University by Dr. Seaver. The A column represents records kept at Amherst. The O figures are from a chart prepared by Dr. Luther H. Gulick and represent students a physical training school. This would explain the huskier proportions to be found in the O column. The oldest record on anthropometrical date in colleges of the United States is to be found at Amherst, where students have had the advantage of physical examination and exercise advice since 1861. All of the figures quoted in connection with this discussion are rather old, but serve the purpose nevertheless. Those whom we might consider the greatest scientists in this field conducted examinations and experiments some forty and fifty years ago. We might say that research along these lines was at its height around that time. Often have I heard an ambitious beginner in physical culture express the wish to develop in the same proportion as his instructor. Many of these wishes have been nothing short of foolish, as the instructor was a short man with broad shoulders, while the pupil was of the tall and comparatively slender type with shoulders of no greater breadth than those of his instructor. Just recently I heard this same wish expressed by a young man of about six feet in height; his instructor is of shorter than average height, broad shouldered, proportionately very long in the body, and short in the legs. The pupil may have shoulders of no greater breadth than the instructor, though six or seven inches greater in height. The pupil is of the type
possessing a small head and face while the instructor has a head and face of more than average size. There is a tremendous difference in the skeletal framework of these men; it is simply impossible for the all man to develop along the lines of the shorter man. The tall young man just referred to can develop into a wonderful specimen of manhood; in fact, at present he has a splendid physique. Possessing, as we have mentioned, a small head and face, with fairly broad shoulders, trim waist and rather small round joints. Providing he continues the training which has resulted in a forty pound bodyweight increase with several months' time, he can acquire a more pleasing physique than that to which he aspires. I recall another case of a man entertaining foolish hopes. A tall fellow, six feet three or four inches in height, wishing to be built like his instructor, who is nearly a foot shorter, and of extremely sturdy build. The tall man has shoulders which should be regarded as narrow for one of his height. His ambitions waned after considerable exercise had failed to produce a build like that of his instructor. What so many physical culturists fail to realize, is the difference in bony framework of various individuals. If a representative group of American young men, standing about six feet, two inches in height, have an average shoulder breadth of nineteen inches, then men of shorter stature with an equal breadth of shoulder should have a good foundation for a muscular build. A short man of five feet, four inches with a shoulder breadth of nineteen or twenty inches, truly must be consider in a far different light than the tall man whose shoulders are only of average breadth. A truly impressive build may be acquired by the short man possessing such shoulders. His head will hardly be any larger than that of the average for his height, but with shoulders a few inches wider than the average, his neck will undoubtedly develop to great size, his chest should expand to a size equaled only by athletes of much greater height. A short man of this type of build is most likely to have an unusually long body, which is all the more favorable to a relatively massive development, and exceptional strength. Referring to the breadths, you may compare the correct breadth as being approximately onethird of the chest circumference, so you see in a correctly proportioned man the figures would move up a few points above those quoted for average college students. The neck breadth would change by one or more inches. Either is our discussion of proportions, we mentioned certain figures on breadths and girths. As such figures applied only to average underdeveloped young men, we will now attempt to make a comparison with more symmetrical proportions. The breadths given for the man of average height represent an individual weighing 139 pounds, with a 34 normal chest, and 13 3/4 inch neck. Refer to the second column of physical measurements on an earlier page. As we know, a man of nearly five feet, eight inches in height, and weighing 139 pounds is very much under weight. Furthermore, such neck and chest girths are far from what they should be. Suppose we try to be very conservative, and even at that a man of the bony framework represented should have neck, calf and flexed upper arm measurements of fifteen inches, normal chest of at least forty, and thigh of twenty-two inches. Such measurements would indicate a bodyweight of between 150 and 155 pounds, and he would be far from Herculean in aspect. The figures in Table 4 represent measurements which are far from massive, according to the conception of muscular proportions you might receive after reading the claims of some strong men, or the advertisements of some physical culture courses. Don't misunderstand the intention of the writer and conclude that these figures are suppose to represent the final work
in ideal proportions. By no means do we intend to convey any such impression, but any man built as these figures suggest, can consider himself very well proportioned. Indeed, he would qualify as an example of excellent proportions. Allowance will have to be made for any variance in ankle and wrist proportions. An individual may have a thin wrist and thick ankle or vice versa. The error to be found in connection with most table of measurement I have seen is that while they propose to represent the possibilities of development, very few well developed men attain such girths. I would suggest that you look over the measurements of such famous athletes as Sandow, Hackenschmidt, Saxon, and so forth to be found in another chapter. You will then realize the impossibility of attaining some of the girths as widely advertised unless you are gifted with and unusual frame. In some athletic circles, a belief exists to the effect that the athlete should be possessed of a tapering build, tall, broad of shoulder, narrow of hips and legs; a deep, round chest and good-sized arms are admired, but nothing like the muscles on the legs is expected. Just why this sort of idea of the athletic build should have gained popularity it is extremely difficult to imagine. As far as we can determine, an ideal of this nature must have gained a hold on the imagination due to a general admiration of the tall, relatively slender athlete. In the present volume, we might point to photographs of Anthony Sansone, Tom Tyler, and Dave Willoughby as sterling examples. To tell the truth, personally, we admire the tall fellow, and we can readily understand such a feeling on the part of the general public. The athlete of the type represented by the three men just mentioned is naturally narrow in the hips and his legs appear slender in contrast with the short stock fellow or the tall, heavy athlete, especially when no attempt is made to make the leg muscles prominent. However, a great deal of this effect is due to the length of the leg bones and a natural trimness of the joints. The muscle is really there, but is stretched over a great length. That the strength is there, no one will deny, as we have only to point to the lifting ability of Tyler and Willoughby. Sansone is not interested in lifting for records, but we have only to judge of the shapeliness of his muscles to know he has the potential power if he wants to apply it. As much as we admire this tall and comparatively slender man, as a strength and development enthusiast we must consider certain other values. We know that in actual strength the six-footer weighing one hundred seventy-five to one hundred eighty-five pounds does not compare in strength with the man of the same height who weighs fifty pounds more. Then again, we find a shorter man weighing in excess of two hundred may be fore more efficient at either lifting or general strength. Charles Rigoulot is of average height; muscular, and not fat looking as he has been in recent years. Such a degree of development was not abnormal to him, as his bony framework was adapted to an extreme type of muscularity. Of course, many other men have been born with an equally heavy skeleton, but they have failed to arrange their lives in a proper manner to build a natural limit of physique. It is foolish to refer to fully-developed muscles as being "dormant." We do not expect to tax our mental powers to the limit at all times, nor do we expect the heart, lungs, and other vital organs to be just strong enough to carry on the everyday duties attached to keeping us alive; in a high state of health, the body working well within the limit at all times, with plenty of reserve for emergencies. Efficiency, both mental and physical, is maintained only when there is plenty of reserve. What weak, spineless creatures we would be if our muscular structure only needed to be powerful enough to carry on the ordinary duties of and everyday existence. While it may be natural for one type of man to develop along the tapering, broad-shouldered and relatively slender-legged lines, another man with a heavy skeleton would be very much underdeveloped if built in os was Sandow, and Saxon was very little taller than average,
though Gorner and Steinbach both stand around six feet and weight about two hundred fortyfive. Some individuals are altogether too prone to speak of abnormal development; something we are at a loss to properly define. Certainly we know what is meant in theory by the expression "abnormal development." But in a practical sense, we fail to conceive of such a thing. Refer to the photos of Stanley Zbyszko and you will have an idea of the type of muscularity referred to by some persons as abnormal. At other times, you will hear such muscles called "dormant muscles." The implication being that the muscles are useless in every day life and merely of value to the possessor at infrequent periods. Now, so far as the average man is concerned, the muscular development of Zbyszko would be abnormal, simply for the reason that he couldn't hope to attain anything approaching it. To the average man, an equal degree of development would be impossible, regardless of what system of exercise he followed. The truth of the matter is, no other man of his height has ever attained such development, nor has any athlete of a different height attained a proportionate degree of muscular massiveness. We are referring to the Zbyszko of a few years ago at the time he was purely proportion. The man with broad hip bones and large joints has the potential framework for a heavy development, and we expect to see it on him. In fact, we admire the extremely muscular physique because it gives us an idea of the developmental possibilities of human muscles and great strength. Look at the tremendous development of Charles Rigoulot, five feet, eight inches in height, and two hundred and thirty pounds; yet he is quick as a flash in action, and handles weights beyond the limit of any other human, in a quick and supple manner. Of what use would Rigoulot be physically if built in proportion to Sansone, Willoughby, or Tyler? Possibly he might weigh as much as one hundred and sixty-five pounds, and granting he would be just as fast, where would his wonderful strength be? If the larger muscles were unnatural, the individual would be unable to move them properly, and in fact, it would be impossible to properly nourish them. We can only reasonably conclude that the man of heavy bony framework which is adapted to a massive development also has vital organs of greater size to properly nourish the muscles nature intended him to have. If he neglects to take advantage of the potential powers born in him, he simply goes through life in a low state of health efficiency. Through the means of proper exercise, he may build muscles and strength in proportion to the framework his forebears handed down to him. Truly, the man of the rangy type, regardless of his height, may develop a most pleasing build, especially if his hips are narrow, his legs are straight, and shoulders quite broad in comparison with the rest of his body. This type produces the most graceful looking figure, but never the physique of most exceptional power or ruggedness. As physical culturists, we are interested in the relatively slender fellow, but as strength enthusiasts, we are interested in the type which produces the greatest bodily power and the muscular development essential to the highest degree of strength. It is in reality this last reason that makes us gaze in awe at the colossal, beefy strength athletes, who possess nothing in physical beauty, but in the production of pure, unadulterated power, they have it; men like Cyr, Swoboda, Miller. We have just brought up an important point to be considered in discussing the question of, and deciding upon ideal proportions. All men of one height do not have the same length of arms. The man with extra long arms generally has shoulders of far greater than average width, which also tends to complicate the problem considerably. According to the majority of ideal tables, the arm span should be equal to the height, but upon strict investigation of facts, arrived at by measuring athletes and well-developed men, we are most apt to find the span of arms to exceed considerably the height of the individual. The trouble with charts of average measurements, such as those of leading colleges, to which we have previously referred, and
upon which ideal tables are mostly based, is that they represent an average run of men and not exceptionally well-developed men who might be used as models of physical excellence. A short man, standing no more than five feet, four inches in height, may have an arm span of four to six inches in excess of his height. Whether or not this would prevent his being considered as an ideal type, the fact in which we should be most interested is the relative ease with which he may develop the muscles of the upper body. Among those of short stature who excel as athletes in all branches, you will find a predominance of this physical type; broad shoulders, long arms, long body and proportionately short legs. The same thing will be found true only to a less extent, among athletes who are of average height or even taller. It is only among very tall athletes that the arm span will be no greater than the height. I am referring to athletes of outstanding ability and exceptional physique. The man with shoulders of greater than average breadth and fairly long arms, develops arm, shoulder, and chest muscles much easier than the man with average bone length. As a result, he is able to do things of an athletic nature with greater ease, and although his legs may be short and not proportionate in size, he is physically efficient on his feet. This type of man is likewise more apt to develop the highest degree of strength compared to bodyweight. And of importance to us in this discussion, a degree of muscularity most nearly approaching perfection when judged by the experienced eye. From a health standpoint, the man of this type we are at present considering, is vitally more efficient. Broad shoulders and a predisposition to roomy chest development, plus long body in relation to leg length, mean extra room for the vital organs. Besides being better for vital functions, the endurance and recuperative powers should be of high quality. I realize this discourse may seem to have strayed from the original intention of arriving at some satisfactory conclusion regarding ideal proportions. However, it is my wish to convince you of the confusion attending any such attempt to set up invariable standards. The more we consider the subject, the more we will become convinced of the necessity of some medium other than the tape measure, by which to judge of ideal and perfect proportions. The very word proportions gives us the key. The experienced eye must serve to judge of the correctness of proportionate size of one part of the body as compared to another. Granting this to be so, the next point to be observed, is some standard by which the enthusiast may judge himself personally, both as to his degree of proportion and as to his nearness to perfection of muscular size as compared to his bony framework. Sometime ago, in an article written for STRENGTH Magazine, the writer declared the face head the best standard for deciding proper proportions for each individual, the trained eye being the best judge. Truly, difference of opinion will creep in here as to the exact degree of development of muscularity, but such failure to recognize a common standard is to be expected, regardless of the method adopted. Taking the width of the face and head as a criterion, we should decide first as to whether the neck is properly developed in proportion. Now, as a little thought will convince you, this first step is correct whether your ideas of ideality lean towards the exaggerated Herculean or the immature Apollo-like figure. The inexperienced person may be impressed with the appearance of a physique which would be considered altogether undeveloped by the connoisseur who has grown used to gazing upon good physiques and expects to see something most extraordinary before becoming unduly elated. The average man or boy may be impressed by a type of muscular development which would not be impressive to the experienced observer, whose eye is trained to judge muscular development and proportions. The man or boy with eye untrained in such matter can serve as a good judge of impressiveness alone, but not for symmetry or proportion. The muscles of an athlete may be
huge but unsymmetrical; nevertheless, impressive. The thoroughly trained eye is needed if judgement of symmetry and proportion is to be worthwhile. The neck should conform to the physical type of the individual. Thus in the second step, you have a way of arriving at some definite conclusion as to the proper size of the flexed upper arm. The short, thick set man should have an arm somewhat smaller than the girth of his neck. Figure one inch difference for the short man of this type and two inches for the tall man of the same type. The proportionately slender man, whether tall or short, should have arm and neck girths of about equal size. As we are considering two extremes, the short thick man and long slender neck, we must expect variations of all kinds in between. Judge by the appearance of the neck as compared to the face. In doing so, consider whether the face, also including the head, is round and full when viewed from the front, long and thin, or of a square type with prominent jaws. Due to these variations, you will find exceptional cases, where the proportion appears correct to the eye, but the tape measure tell a different tale; the eye should be a more sensible means of judging. In case you question our use of a tape when the eye is to be the judge, let us explain that this chapter is intended as a source of information to those who wish to become expert in judging physical perfection in their own case as well as in viewing the poses of others. The forearm must conform to both the upper arm and size of the hand. The chest should appear full and roomy as compared to the waist, possessing a full arch in front and a long tapering curve in the back when viewed either from the side or the rear. In depth, the chest must be compared to the length or depth of the head, and the waist and hips as well. The waist must be trim and muscular, clean cut and minus fat, but not too slender so as to give a wasplike appearance. A degree of graceful symmetry must exist between the waist, hips, and thighs. If the hips are narrow and the buttocks small but shapely, the thighs may be slender without detracting from the general appearance. Broad hips and prominent buttocks would call for a square and thick set waist in order to preserve proportions. Then the thighs would have to be very well built and muscular. Well rounded, tapering curves on the front and sides of thighs and a full curve in the back of the thighs should be looked for. The calf should conform to the standard of the neck and upper arm. The tall, rather slender fellow, or small fellow built along identical lines should have neck, biceps, and calf of about equal size. The fellow with extra broad shoulders, long arms, and short legs would have calf smaller and neck larger. In either case, the calf must appear full and round in proportion to thigh, knee, ankle and foot. With all the foregoing duly considered, experience in observing well-developed men, both in the living flesh and in photograph, will prove the only satisfactory means of ripening the judgement. Following, you will find more tables of comparative measurements, this time suggesting figures to which one may reasonably expect to develop rather as compared to both the average figures previously quoted and exceptional figures seldom attained. Before you may expect to competently judge of ideal perfection, you must consider in turn each chapter of this volume and having read the entire book from cover, reread this data on proportions.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 17 - WHAT ARE YOUR CHANCES? - By Mark H. Berry The average novice in physical culture may entertain no definite ambitions regarding his future. Possibly he entertains no hopes of becoming world famous, either for shape or strength, and may even consider himself hopeless as an athletic candidate. Nevertheless, it would seem to us that even the least ambitious among beginners must secretly wonder at his possibilities of attaining a well-developed body with a degree of strength at least greater than the average man can claim. It is only natural for a man to feel some pride in his physical appearance and physical strength. We know from experience in corresponding and conversing with men in all walks of life the shame and feeling of inferiority which the minds of men. Though every attempt may be made to hide the true feeling from his associates, and a brave front may be maintained to cover up his realization of physical weakness, the man may be ashamed to appear on a bathing beach and qualms of sensitive backwardness may overtake him at the suggestion of disrobing in front of his fellows. Can it not be true that this mental attitude on the part of the majority of men really accounts for the great multitude who are unable to swim, and never make a serious attempt to learn? Who can deny that more men pride in attiring themselves in the latest stylish raiment, than appearing publicly in athletic attire? The great majority of men and youths "dress up" on holidays and week-ends with some feeling of personal pride; personal pride in the clothes they wear; but the same feeling of self satisfaction is missing even among the proportionately few who do appear on the bathing beach. Clothes of which the man may be proud can be purchased everywhere, for a certain sum. But, shapely muscles cannot be so easily acquired; there is also a price to be paid for a physique of perfection and the degree of health which is certain to accompany it; outside a small monetary consideration for competent instruction, the price consists of a certain number of hours spent in exertion. A man may be unwilling to sweat a little to acquire manly strength and a physique of which he need not feel ashamed, the majority of individuals will go to extremes to keep up appearances in clothes and personal attire so as to command the respect of their fellows. This is due to a false sense of values set up and maintained by society in general. To take pride in the appearance of one's clothes is commendable, but to place a higher value on tailored appearance than on the appearance of the human body is false and unnatural. Weakness and disease can only result when such comparative values are
recognized by society. Every normal male has within him the possibilities of acquiring a perfectly proportioned, strong and healthy body. It must be realized than only a few men can acquire strength in the proportion possessed by world champions. Still, considering the small percentage of men who take the trouble to train for and acquire exceptional strength and development, any normal man who makes a conscientious attempt at exercising regularly stands a splendid chance of being recognized as a member of the "perfect man" class and as strong man of exceptional ability. If the ambition is no higher than the possession of a finely developed physique and strength simply greater than that of the average man, then the attainment depends only on following certain well known principles, and is within the reach of even those who have some fault in their make up. Stop for a moment to consider the remarkable transformation in the cases of Joe Nordquist, and Alan P. Mead, who overcame the handicap of having only one good leg, or of Bill Raisch, with the burned arm which physicians declared beyond repair. These mane have attained a place of fame in the physical culture and theatrical world. Within this volume we also mention a few other outstanding cases of those who were seemingly hopeless, yet we have cases where men with congenital club foot acquired a degree of development and strength of which any normal man might be proud. We might say, if it were necessary to mention any general rule governing the chances of a given individual acquiring exceptional development and strength, that some few things may be observed as guides. The man with a larger than average bony framework has fine possibilities of developing unusual proportions. To determine if your bones are larger than average, refer to the tables given in another chapter, where the average girth, shoulder breadth, and so forth are given for American young men. The shoulder breadth is taken by measuring the width from the outside of one deltoid to the outside of the opposite deltoid, about two inches below the bony formation on the point of each shoulder. Do not take a tape measure and measure around the upper back, but calculate as accurately as possible the width of the shoulders; calipers would serve best as a means of measuring, but few would have access to calipers of sufficient size. The length of the arms measured from one finger tip to the other is important when computing the bony framework. Among the average run of men, the arm span is either equal to or slightly less than the height. The average short man will have an arm span closest to the height. The man with longer than average reach, we should say, has things in his favor as far as potential physique is concerned. The majority of men possessing exceptional development will be found in the long-armed class. And, as regards the development of strength in an extraordinary degree, the same is true, with the possible exception to this rule being in the colossal class. Men of extremely large frame, standing well above six feet, are not so apt to have arms of proportionately great length. The type of man to whom we refer as an exception is the class who generally develop into the ponderous type, weighing in excess of two hundred twenty-five. Some little misunderstanding exists concerning long arms and strength. Even some men who are recognized as authorities will state that extraordinary pressing ability should be possessed only be the short-armed man, and they will sometimes go so far as to say that the long armed man cannot become good at certain feats of strength. I remember just a few years ago writing to a man who is generally accepted as somewhat of an authority. It was directly after John Y. Smith, a sixty year old man weighing 154 pounds had alternately pressed a 100 lb. dumb bell in each hand three times. This man mentioned, in replying to my letter, that Smith must have short arms. The truth of the matter is, John Y., has arms of unusual length. Then just recently I noticed the assertion of some persons that Bill
Lilly must have short arms to be so good at the Shoulder Bridge. Bill's correct height is five feet, five inches, and his reach is five feet, ix and a half inches, making no attempt to stretch; in fact, I believe he could add another inch to the arm span measurement by stretching a little. To show you how opinions are formed by one or possibly a few authorities and then adopted by the great body of enthusiasts; for in no other way would so many individuals have this mistaken impression; let me mention another case concerning the Two Arm Pull Over. Two of the best men of whom I know on this particular feat are of the unusually long-armed type. Both are shorter than the average in height, yet their arms are probably as long as the average tall man; one of these men stands about five feet, four inches, yet his reach is seventy inches, a difference of six inches. Yet, it is generally supposed that short men should excel on this feat. We are even unable to find any basis for the belief that only short-armed men excel at holding out, or muscling out, weights at arm's length. This false impression may have resulted from observing the apparently short arms of some of massive giants who excelled at holding out weights. As we previously mentioned, tall heavy men are not so apt to have long arms in proportion to their height. Then combined with the great girths of their arms and body, the arms may have seemed short. Among the strength athletes of my personal acquaintance, those who excel at muscling out weights have arms of greater than average length. In another chapter I call attention to my conviction that long-armed men have better attachments for developing muscles, which results in corresponding strength. To arrive at a sensible idea of your potentialities in development, refer to the numerous photographs illustrating this volume; also not the comparative measurements of different athletes and models. You must observe whether your face and head is naturally long and narrow, or broad, and either round or square. Also note how your hands compare in size with other men; if your joints are large and heavy, you have a much better chance of acquiring exceptional development. Look for photographs of athletes of your own natural type. Be fair and candid with yourself, and don't expect to equal the proportions of a man of an entirely different bony framework. The wrist girth of an experienced strong man must be figured as somewhat larger than it would otherwise have been; anywhere from one-half to a whole inch; as continuous strenuous exertion will tend to thicken the tendons and ligaments of the wrist and to some extent separates the small bones composing the wrist. Another benefit claimed for regular physical exercise is a thickening of the periosteum covering of the bones and of the entire skeleton. It may prove both natural and interesting to discuss the type of measurements that would constitute possible human limits, and then to mention probable limitations in your own case. The flexed upper arm is so often used as a standard that we find it almost impossible to disassociate the biceps from physical proportions. Experience with physical culturists and strong men has taught us to have doubts in many instances when the upper arm girth is concerned; however, many figures are quite reliable. Supposing from force of habit, we start on the upper arm and from there on proceed through all the main muscular girths. We are fairly certain of some strength athlete possessing arms of twenty to twenty-one inches. The latter figure was the greatest arm girth attained by the great French athlete, Apollon. He stood just under seventy-seven inches in height, so his arm was 27 1/4% of his height. Louis Cyr was credited with twenty-two inches, which, if true, would be about 30% of his height. Stanley Zbyszko is slightly shorter than Cyr, and his arm has been claimed to be twenty and twenty-one; around 30% of his height. Ivan Samokov would likewise have an arm of about the same proportion. A man of average height, sixty-eight inches, would have an arm of pretty
near the same. A short man, standing only five feet, two inches in height, would have an arm of eighteen and a half inches. We are fairly safe in making the statement that no man of such short stature ever had such an arm. A sixteen inch arm would be truly massive on a man of that stature. Otto Arco claims to have had a seventeen inch arm at his best, and he stands about sixty-two inches. This would be about 27 l/2%, or in equal proportion to the arm of Apollon. The above represent human limitations of muscle. A man of average height with a seventeen inch arm has something far out of the ordinary, and it would be one-fourth, or 25% of his height. In the same proportion, the man of five feet, two would have an arm of 15 1/2, and the six footer would have an arm of 18. Some athletes have such arms, but they are quite rare. We might therefore conclude, so far as arms are concerned, that 25% represents an exceptional measurement among strong men, while 27 1/2 to 30% represents truly massive girths, possessed by few men in history. The biceps, neck and calf are very often supposed to measure equally on the ideal figure. In another chapter, we discuss the possibilities of this theory being sound. Actually, we may find the neck most often the largest of the three. We can safely conclude that the percentages stated for the arm may be used as a guide in computing neck girths. It will be far more probable that the 27 1/2% to 30% girths may be possessed by a greater number of athletes than for the same percentage to be developed on the arm. As for the calf, we find Apollon had a calf of 26 3/4%. The gigantic Louis Cyr had a calf of 39 1/2%, if a measurement of twentyeight inches was true in his case. To be more practical, we find a percentage of 25% to represent a calf of exceptional size, very well developed, but not huge. Thighs in proportion would be between 35% and 40%. The chest is regarded as one of the most important parts of the human anatomy. The massive Louis Cyr, with a chest of about sixty inches, had an 84 1/2% chest. Apollon had a chest of about 67%. A man with a chest equaling 70% of his height can pride himself on having a most exceptional chest girth. All of the above proportionate percentages can only be equaled by men with great natural potentialities. Nor is it essential or desirable that he should. Though Tony Sansone will not divulge his true measurements, we can guess and calculate therefrom. The man of average frame might develop the proportions of the Sansone type, with the following percentages: Chest 60%; arm, neck and calf, 21 or 22%; thigh 32%. These percentages might represent a finely proportioned specimen of manhood, in a naturally slender fellow. Of course, for a short squat built fellow they would be far from satisfactory, but many tall men need nothing better, and yet acquire a perfect physique. Within the present volume you will observe men who, although short of stature, have been content to make the most of their natural height. That they have been successful in doing so is proven by a glance at their magnificent physiques. Those who are of average height, or taller, are often inclined to look upon the short man with a belittling attitude. Many men cannot conceive of the short man being possessed of an exceptional physique or great strength. Even among physical culturists, who should know better, there is often an inclination to discredit the achievements of the man who happens to be a few inches under accepted tables for standards of height. Should a short man be acclaimed the possessor of a marvelous physique, or honored as the most ideal in perfection of proportionate physical development, there are some who are unwilling to admit that a short man can be looked upon as an example of the highest attainable aims in a physical sense. Such an attitude is altogether unfair.
For instance, consider the physique of Mr. Otto Arco; marvelous is indeed a weak superlative to apply when referring to this athlete. Here is a man who has, for years, been acknowledged as possessed of ideal masculine muscular proportions. There is nothing left to be desired so far as his development is concerned. Every single muscle is under the immediate control of his will; his control is absolute. You are certain to be impressed at the perfection of his development. Some taller men might be apt to look down upon Otto Arco, were they to meet him in street attire. Before hastily adjudging him as lacking in physical abilities, it should be remembered that he been very successful in wrestling with heavyweights, even though weighing in the lightweight class, and it takes a real good big man to exceed his lifting records.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 18a - OVERCOMING YOUR DEFICIENCIES - By Mark H. Berry One of the prime essentials of physical training science is the correction of physical defects. We may have in mind the ultimate betterment of the human race, raising the majority of humans to a much higher state of physical and mental efficiency than now enjoyed by any individual. We cannot, however, begin to accomplish these high aims until we reduce the number of persons who are below normal to a minimum. Presuming there will always be a certain number of persons below normal due to injuries and the aftermath of serious disease, it must be realized that at the present time the largest number of humans are physically below a healthy normal and the mean average could not possibly be taken as a normal state of health, development and strength. I have before me thousands of figures showing various measurements of the American youth in several great Universities. The proportions of the average college student show a physically inferior type of young manhood, when compared with even the most conservative tables of "ideal" measurements. Certainly the young men in our colleges, composed of youths in the late teens and early twenties, represent a higher type, physically than the average citizen 18 to 30 years of age. The average college youth must be considered as a very much undeveloped young man, so far as the physical culturist or idealist is concerned. This, then, only gives us a slight idea of the weak and undeveloped state of the average citizen. Before we can suggest measures for the correction of any physical defects, we must arrive at some normal conclusion regarding the physical state which must be accepted as normal as well as the higher type may be accepted as more ideal. The primary aims of the individual who is below par should be directed towards reaching the state recognized as normal. Having corrected the defects, the ambitions may then be directed towards perfection. It matters considerably whether your physical defects consists of lack of muscular development of certain parts of the body, or a condition such as bow legs or knock knees; the latter two conditions in many cases result from uneven development of the leg muscles, and may be corrected by means of proper exercise. However, if the bones are bent as a result of rickets in childhood, or the legs vary from normal due to some peculiarity of build, it may be impossible to actually bring about any change altering the appearance by a complete development of the leg muscles. If you are bow-legged we must first determine why. Stand before a mirror and observe where the bend occurs. If the lower leg bones seems fairly straight and the bow is caused by a deflection at the ankles and knees, we may prescribe
proper exercises to develop the muscles on the outside of the thighs. A long swelling curve of the lower leg bones is quite natural, so if a bowed condition of the legs is caused by this curve, it is only necessary to properly develop the calf muscles. To correct knock-knees, we have to develop and strengthen the muscles on the inside of the thighs, providing the condition is amenable to correction. Some men are naturally knockkneed due to broad hips and formation of the ankle and knee joints. You may easily notice that women, as a rule are knock-kneed as far as the bones of the legs are concerned. Still, if the legs are properly filled out with flesh, the condition is not apparent. If the leg bones of a woman run straight as in the case of the majority of men, a bow-legged appearance is quite evident, though the legs are actually not bent. A man with a natural inclination toward knockknees may overcome the appearance by filling out the legs with muscle. Whether a person toss in or out is very important in connection with the correction of either bow legs or knock knees. We do mean by this that a person whose legs are bent one way turns his feet in a certain direction. The reader knows from observation that this is not true, as some bow legged persons are pigeon toed while others toe out very much. In either case, the appearance of the legs can be changed considerably by the person making some effort to change the position of the feet while walking. The big objection to the practical application of this advice is that most persons are very conscious of the manner in which they walk, and to change their manner of walking would make them fearful of ridicule. While it seems most natural, theoretically, to advocate walking with the toes pointed straight ahead, we must consider that some persons inherit an inclination to walk toeing in while others find it most natural to toe out. This may be due to the formation of the feet, ankle, and knee joints. By means of conscious effort, the manner of walking may be changed, but at the same time we doubt very much if it is practical for every one to attempt to walk with the toes pointing straight ahead. Allow me to digress for an instant to mention something we have observed. Two middle aged sisters in whom there was born a great urge for walking, and although they themselves never had occasion to do a great amount of walking, the male children of both were born with the urge for fast and long distance walking. It is strange to relate that one sister always had walked with toes pointed out at an exaggerated degree, while the other has always walked with the toes turned in. Or, rather, there may be nothing so strange in that fact, but it is very strange that the male children of these women should point their toes exactly in the manner of their mothers. We have not had an opportunity to observe whether or not these characteristics were handed down from generations back, but the one living parent of the two women to whom we referred walks with his toes pointed straight ahead. Furthermore, among the brothers of the two women, the toeing in characteristic is very predominate. In support of the contention that these characteristics are inherited, let us point out the oddity that the majority of the members of the second and third generations toe in while one sister who toes out has a son who walks in the same manner. It is also quite evident that bow legs run in some families, which can only be due to a peculiar formation of the leg joints. In cases of this kind, we may actually bring about a change in the appearance of the legs, but an actual alteration of the bowed condition can hardly be expected. Referring again to the matter of changing the position of the feet, it was our intention to call attention to the possibility of bringing about a complete development of those muscles which might be lacking in size and shape. Another observation we have made, and one which you may quite easily conduct to your own satisfaction concerns the proportion of men and women with good calf development who toe
in. Some may actually be placing the feet in straight line, but the impression is created by a pigeon toed walk. An observation of this sort cannot be accepted as final for the reason that too many things must be considered. It is possible to observe only a limited number of men whom one can only see in athletic, gym, or bathing costume. That is, you cannot walk along the street and observe upon the average man whether there is any connection between good calves and "toeing in." Then again, among well built girls who have schooled themselves to walk in a dainty or graceful manner, you would hardly find any walking with toes turned in. Possibly in the days before they realized the possession of shapely legs, they may have walked in that manner. Observation among girls who are no so particular as to the manner of walking will tend to show some connection between well-rounded calves and the manner of walking to which we have alluded. When speaking of a good-looking calf in this respect, we refer to the muscles on the inside of the calf. Sometimes you see a calf which looks good from the side, but a front or rear view shows it to be lacking in shapeliness. It is very rare for a calf which is well-developed on the inside to show to disadvantage in any position. A well rounded and properly developed lower leg, of course, needs full development on all sides, but a poorly looking calf is generally lacking in the inside bulge of the muscle. Certain we are not going so far as to presume that everyone who toes in has well shaped legs, as such is far from the truth. What we refer to is the great percentage of persons with good calves who toe in. We trust you discern the difference in meaning which we intend to convey. Rather than good calves resulting from turning the toes in while walking, it is quite likely that the mode of walking is influenced by the formation of the calves. If the latter were true, then we would have to decide what caused the calf development among those who live under natural conditions, as primitive people, very few will be found who walk with the toes turned out. There seems to be little reason for questioning the manner of walking with the toes pointed straight ahead or slightly turned in as being most as being the most natural. The habit of wearing heels on shoes, and particularly high heels, has undoubtedly leg to turning the toes out. This mode of walking is supposed to be more graceful and pleasing to the eye. Truly, a decided pigeon-toed walk is far from graceful, and while modern shoes are worn a slight toeing out probably does look best. The "Charlie Chaplin walk" is by no means graceful or good to look upon, but we doubt if it is any worse than and exaggerated toeing in. In our way of thinking, a physical balance is maintained, regardless of the manner in which you walk, providing the body is carried erect and you really walk. It is taken for granted that we do not include a slouchy, shambling, or shuffling gait. As agreement has never been reached regarding the proper way to walk. In the army, where they make a business of walking, it all depends on which army you belong to. In different parts of the world, the armies march in somewhat different gaits. For instance, the "German goose-step" compared to the U.S.A. stride. One authority on walking will tell you to lean slightly forward, while preserving an erect carriage, and let the forward progression be governed by this forward inclination of the body. Most authorities agree on a very erect carriage, modified heel and toe stride, while the first mentioned style of progression would require the weight to be placed on the ball of the foot, the heel to be used only incidentally. A correct heel and toe bring the knees into action very little, the drive coming from the hips; while many people walk correctly enough while employing very free action of the knees, which places the main work upon the thighs. We have digressed somewhat from our original intention in a discussion of walking, in order to make certain a proper understanding of the part of the reader. What we started to say was-as long as the individual really walks- a muscular balance is maintained, and while a toeing in action of the feet may be better for development purposes,
one who toes out may walk just as fast as the one who does not. I have heard it claimed that good walkers always toe straight ahead or toe in, but this claim is certainly not substantiated by fact. Now, it is to be observed when the toes are turned either in or straight ahead, there is an entirely different action of the foot and lower leg than takes place when the toes are turned out while walking. In the first mentioned style, the calf is brought into more direct action in raising the heel, while in the latter style the calf muscle more or less locks itself and the effort is placed on other muscles to compensate for the loss of calf action. If there was any close connection between calf development and walking ability, the man with the largest calves would be the best walkers and among competing pedestrians we would find the best calf development. Such, however, is not the true state of affairs. That there is some connection between good inside calf development and the rapid forward progression of the body is attested by the splendid calves to be found among first class sprinters. In walking, other muscles may claim some extra share of the burden and preserve an equal balance of efficiency, but in sprinting, the last ounce of effort is required of all the muscles involved. At least, we believe that to be a fair definition to apply to the case. The calf muscles bearing the greater brunt of the work of propelling the body forward, are the gastrocnemius, the soleus, the flexor longus pollicis, the flexor longus digitorium, and the tibialis posticus: various other muscles play an important part. The point to be remembered in connection with exercising such muscles is that as long as the complete action of the limb is involved, all of the muscles, of both major and minor importance will be benefited. However, at present we are discussing the muscular action of walking in relation to the calf, with a possible solution of whether the manner of walking has some bearing on the development. As I have just said a short while ago, a balance is preserved by the muscles regardless of the manner of placing the feet; but while we may walk just as efficiently in one way as in another, the result in muscular development may not be as satisfactory. The flexor longus policis muscle which we have just mentioned has the function of governing the main effort of the big toe in conjunction with extending the foot. This muscle will be brought into most active play when toeing in or straight ahead. An exaggerated toeing out would result in giving this muscle only a small share of its rightful work. The other two muscles, mentioned directly after the above, will do a greater amount of work when the foot is pointed straight ahead, or when the toes are turned in slightly. The gastrocnemius and soleus muscles carry on the greatest amount of the work, consequently they are the strongest and the best developed of the lower leg muscles. Toeing out continually will result in developing and strengthening these muscles on the outer side of the leg, which is more desirable. Furthermore, as we have hinted, the straight or the inward turning of the feet will bring about a better development of the three underlying muscles above mentioned. A greater bulk underneath will tend to increase the bulge and circumference of the entire calf. Probably the most common physical fault to be observed amount the great bulk of humanity is the condition or defect of carriage known as round shoulders. The majority of persons are not concerned as to whether or not they stand or walk erect, but among those seeking physical fitness grave concern is entertained. We would venture to state that although normal muscular tone is responsible for the proper relative positions of each part of the body, a mental condition is most often to blame for anyone being round shouldered. If one fails to be concerned regarding his carriage, and occupational habits engender faulty posture, then a stoop shouldered, round shouldered, or partly hump backed condition is most likely to result. It is not our contention that so far as the average person is concerned, a desire must exist in favor of proper posture. Some individuals work at the most arduous forms of toil and yet remain erect, and in an instance of this sort we would say the physical efforts have been so
properly distributed over the entire muscular system as to result in balanced muscle pulls among the muscles of progression. The chain of muscle groups known under the term of muscles of progression are mainly responsible for holding the body properly erect. We refer in particular to the great muscles of the legs, buttocks, and back. When a balanced condition of strength is present in these muscles the shoulder blades are pulled down and back, the head is held erect on top of the spinal column, and the entire body is well-balanced on the feet. You may have notice laborers who work all day with pick and shovel in a bent over position, but still walk erectly; but the majority of these will be of the short, and stocky type of build. The stocky man compactly built and due to being thick in proportion to length, a permanent bend is less likely to occur. Slender men, especially those who are tall and slender, are more prone to faulty posture. As it was our intention to state at first, mental condition on the part of some people predisposes to faulty posture. They fear ridicule if seen to walk with shoulders back and chest out. The average person is only too likely to look upon correct posture as an exaggerated way of walking, sitting or standing, and then the slouchy, "street corner tough" sort of carriage is least likely to provoke comment among average people. The soldier is trained in correct posture through compulsion until it becomes second nature, but the man in the street has no one to compel him to hold an erect carriage. Have you ever noticed an exceptionally tall person, particularly a tall girl or young woman trying to bend down to the height of the average person around them? Short persons are more apt to hold themselves erect in an attempt to look taller. A small amount of observation among those around you will convince you of the accuracy of these assertions. Correct posture is not altogether a matter of proper muscular development or unusual physical strength, as we have noticed quite a few strong men, and many athletes in other branches of sport and athletics who were round shouldered and made no attempt at holding an erect carriage. On the other hand, you may observe thousands of young women who are certainly not muscularly strong, but nevertheless carry themselves very erect. Possibly this is due to the normal female lumbar arch, which is more accentuated than on the male. This arch would tend to cause a greater normal contraction of the back muscles, and an interlocking of the back and buttock muscles, resulting in a downward pull on the shoulder blades and a consequent protrusion of the chest. I remember the remarks of my maternal grandfather on this subject. At the time he was sixty years of age, tall and fairly slender, and though he had for years been accustomed to strenuous physical effort, his carriage was exceptionally erect at all times. It was not until seventy-five that he showed any signs of bending, and then it was as the result of the shrinking in height which accompanies old age. He seemed to believe that proper posture was an inborn trait, firmly imbedded in every fibre of the individual and those who were properly constructed would remain erect, regardless of the amount of bending involved in their work. Perhaps there is a great amount of logic in such reasoning. At least, we have noticed that the world's most famous strength athletes are examples of correct posture. In correcting round shoulders, we would first urge the cultivation of a subconscious desire for correct posture. The sensible procedure in correction of round shoulders is to first implant in the mind a subconscious desire for correct posture at all times. Then we work to strengthen the muscles which hold the shoulders in their natural position. And in combination with these two factors, we impress upon the individual the necessity of practicing correct posture. As to the exercises possessing the most value in correcting the position of the shoulders, we must strengthen the muscles across the broad of back by practicing exercises which call for the shoulders to be
drawn back against resistance. Likewise, the muscles all along the spine must be developed and properly toned up. As suggested a few paragraphs ahead, the muscles group known as the muscles of progression play a most important part in the scheme of fostering correct posture. These muscles are best strengthened and developed by forward bending movements, especially where the back is held straight and the hips or buttocks act as a hinge. Exercises in each of the above groups would include exercise No. 3 on the bar bell chart; the deep knee bend with feet flat on the floor and where the body is bent well forward during the movement of coming to the erect position; also the stiff legged dead lift exercise, being particular to pull the shoulders back and throw the chest out each time you straighten up; also such lifting exercises as the one and tow arm Snatches. The majority of the movements given in my special course of lifting motions are also excellent for the correction of round shoulders. Another common physical defect is flat feet. Some persons have flat feet without suffering any pain or discomfort, or in fact without the presence of any defective condition. Persons in this class have a naturally extremely low arch of the foot, but their physical efficiency is impaired in no way. I have known of first class athletes who had this type of arches, who could run and jump with the best. I might mention particularly one of the best adagio dancers on the stage who is noted for his strength and agility in handling his partners, and yet his arches are of this type. Instances of this sort only go to show that in imprint of the foot really means nothing, and the fact that the imprint shows a high arch would not necessarily imply that that no foot trouble was present. Cases have been known of people suffering foot discomforts when the arch was of normal height and curve. A painful case of fallen arches should receive the attention of a foot specialist, but simple cases may be corrected by proper exercises combined with sufficient rest. Adhesive tape bandages are helpful, but should be put on at the direction of a foot specialist who could also prescribe a proper fitting arch support in case one were needed. Calf exercises, such as you will find described in another chapter, are most beneficial for strengthening the arches.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 18b - OVERCOMING YOUR DEFICIENCIES - By Mark H. Berry Walking in sand in the bare feet has a very strengthening effect of the feet, ankles and calves, and if continued regularly for a summer, should serve to overcome any of the less serious conditions of weak arches. Low heeled shoes should also be worn by those who wish to strengthen the arches. However, do not make the foolish mistake of wearing low-heeled shoes one day and shoes with high heels another day, or as some women often do, wear both types on the same day. This advice may seem most applicable to women, but just the same, a man might wear tennis shoes or "sneakers" when taking it easy, and then walk all around the business part of town in shoes with heels of an inch or more. For one who has become accustomed to the practice of wearing shoes of various types and whose feet and ankles are in first class of doing things, as the muscles will become strengthened in one position is never wisest to allow the body to become accustomed to only one way of doing things, as the muscles will become strengthened in one position and if subjected to another position a strain may result. Along this line of reasoning, some criticism has at times been made concerning the training of track athletes to run under ideal conditions only, whereas physical training should prepare the man for any exceptional physical test. If the athlete is trained to run on a cinder path, he is likely to pull a tendon or sprain an ankle if circumstances should call for a life and death race over uneven ground. This argument was brought forth during the late war.
Sprints were conducted in the training camps, with the contestants army shoes, pants and shirts rather than the spiked running shoes and track outfit, as it was reasoned to be a better preparation for physical efficiency to train the men to run fast in ordinary regalia. If you have ever accustomed yourself to retiring at a certain hour and then circumstances should make it necessary to stay up later, you can appreciate the effect of habit upon the human system. Eating the meals too regularly at the same hours every day will produce the same habit effect on the system, which should be ideal for health purposes under ordinary conditions; but should you find it necessary to suddenly change your hours of eating the effect upon your system would not be so good. Returning to the subject of wearing shoes of different styles, we might mention that lifters have sometimes failed to make good in a public performance due to wearing shoes when they had been training in bare feet. Still, for general training purposes, it is best to change around once in a while. The developmental effect which results will be to your advantage. If your physical defect happens to be an unevenness of the shoulders, that is, one shoulder is higher than the other, we must first of determine the reason. Scholars sometimes acquire such faulty posture through the habit of sitting at the desk with one arm resting on the desk, or by writing while sitting in a twisted position. Clerks and bookkeepers are also liable to be effected in the same way. Occupational postures may also result in a twisting or unevenness of the shoulders, as in carrying always with one hand, or in the use of one arm in the performance of daily tasks. Whatever the cause, we must first seek to overcome it if possible. Of course, if a man must swing a hammer, use a saw, or do some other task with one hand only, because his livelihood depends on the skill he has mastered with the one hand, we cannot very well ask him to attempt to hammer and saw equally well with each hand. In such a case, we must prescribe exercises for the other arm to overcome the unbalanced condition. If the condition is due entirely to posture, we may through suggestions and exercise change the postural habits. Some persons walk in a lop-sided manner, merely through habit; to overcome this we need to develop muscles which will create antagonistic muscle pulls and thus bring the body into a better position. To suggest a few corrective measures, let us consider a few possible cases. If a person has been used to carrying a heavy pail or basket in the right hand only for a long time, the muscles on the left side of the body will developed more than those on the right side, as when a weight is carried in the right hand, the left side muscles must contract to hold the body from falling over to the right. When a person walks without a weight, the right shoulder is likely to he higher than the left, due to the pull exerted by the stronger left side muscles. A side exercise of holding a loaded dumb bell or kettle ball in the left hand and then practicing side bending exercises will tend to correct the unbalanced condition by strengthening the muscles on the right side. The rule to follow in these cases is to practice the exercise while holding the bell in the hand on the side having the lowest shoulder. However, if a side bending exercise is practiced while holding a bell overhead with one hand, the hand on the high shoulder side should hold the bell. Such an exercise would be performed by holding the bell overhead, say in the right, and with the feet fairly well apart to bend over to the left as far as possible and then come back to the erect position. It is necessary to bend the left knee to do the exercise properly. The same principle should be followed in prescribing exercises for the correction of scoliosis or sidewise curve of the spine. When the spinal curvature is of long standing, quick results in correction must not be expected and a determined fight might have to be maintained for years
with hope of nothing more than slight improvement. Here we are referring to serious curvature of long standing. With cases of slight curvature in growing children or youths, constant attention for a relatively short space of time will work wonders. Hanging at arm's length on a horizontal bar or form of trapeze with a weight tied to the feet will also be beneficial in overcoming a condition of spinal curvature. At first very light weights should be used, say, 5 or 10 pounds, and it might be best to tie the weight between both feet. Hang in this position for about five minutes daily, and after the first month it may be repeated twice daily, adding considerably to the weight attached to the feet. As long as you are able comfortably to hold the position, there is no danger of using too much weight, though, of course, you will find it impossible to use anything very heavy. The best way of attaching weight to the feet would be to tie two loops to the weight, slipping one over each foot; in this way the weight would be suspended equally between the feet, and a center of balance would established by the body. A physical defect consisting of nothing more than a state of unbalanced development or a lack of muscular development requires only developing exercises for the muscles in question. Where a lack of development exists as the result of infantile paralysis, or as the result of some other disease, improvement has sometimes been realized after following corrective measures without a let-up for periods varying from several months to a few years. As accessory measures to exercise, massage, electricity, and manual manipulations are all important. Hiding the clavicles and the adams apple are two sources of worry to physical culturists upon whom these parts are prominent, and our reason for mentioning both at the same time is due to the fact that such attempts do not so often result successfully. The clavicles, or collar bones, may be covered on individuals who are rather generously endowed with fat, but practically every muscular man shows these bones rather prominently. Of course, it is possible to pose in such a position as to hid the collar bones momentarily, but we would suggest that you scrutinize the photographs of the leading examples of physical perfection, and you will notice how common it is to display them prominently. Even upon the illustrious Mr. Eugene Sandow a lack of clavicular covering is strongly evidenced. To all doubting skeptics we would say, look and be convinced. On many men, particularly those the tall, raw boned and thoroughly masculine type ( if you know what is mean ) you will note an awfully prominent adams apple. My reason for referring to such men as being thoroughly masculine is that you would rarely associate the particular type with sissified tendencies. By no means do we mean that a man must show a prominent adams apple to prove masculinity, but on the other hand, rare indeed is it for a woman to show one prominently. The deep male voice is often closely associated with this prominence, but at the same time we aren't so sure that a weak or high pitched male voice is caused by a lack of the aforesaid apple. The queer combination of a weak voice on a strong man has sometimes been remarked as calling for some explanation. If there is any satisfactory explanation to be made we have formed a theory which when thoroughly investigated may mean nothing. It has seemed to us as though athletes with thick powerful necks may have choked the adams apple or the vocal cords with muscles. Wide observation will at least prove to you the lack of connection between strong muscles and a strong or deep voice. As a boy we shared the somewhat widespread belief that the two must go together. So common is this notion that you will notice how many would be toughs and "hard guys" purposely cultivate a low voiced manner of talking. We had our awakening when we grew older and had an opportunity to see great athletes at first hand. The fallacy of that particular popular notion
dawned upon us. Our explanation is that many men cultivate or effect a low voice to impress people, while the fellow who is recognized or in the public eye has no need of a gruff voice to effect an impression. If your adams apple is prominent, forget it; you may succeed in building up the neck to such an extent as to make it less prominent, but there is no sense in worrying about it. Remember it is entirely masculine and for that reason should cause no concern to the manly fellow. Our experience has proven that the majority of men who become interested in thoroughly practical mean of physical improvement, are not the ones who are overweight and wish to reduce. Obese, or plain fat men as a rule seemingly do not care to exert themselves strenuously enough to realize results. Of course, that is one reason they are fat, insufficient activity; whether or not they overeat, this is true. We would say it is far easier to reduce a man than to build up a thin, scrawny fellow into a Hercules. Yet, fat men will spend all imaginable sums of money for some magic formula, rather than to change their habits of inactivity. Truly, it is wise for the overweight individual to regulate his diet, just as it is essential for the thin fellow to eat the proper foods for gaining weight. Eliminate as much as possible foods from the diet, such as potatoes, spaghetti, macaroni, cereals, white bread, sweets and pastries. Plenty of liquid with the meals is advisable, as well as to drink copiously of water between meals. If soups are included with the meals, be sure they are of the thin or watery variety. Make up the bulk by eating good quantities of salads and greens. Also, lean meats in preference to fat varieties. Greens and leafy vegetables are especially beneficial in helping to remedy an excess adipose condition. At first do not attempt to kill yourself by exercising too violently. No one gets fat overnight, nor within a couple of weeks, so don't try to lose your accumulation in such a short space of time. Start in easily, and be content to proceed cautiously till you have become thoroughly accustomed to the unusual activities. Regularly increase the amount of your exertions, keeping within your limit at all times, and perform the movements quickly and as steadily as possible. It is splendid to perspire very freely and no rest should be taken between exercises. A very fat man shouldn't attempt a lot of bending movements at first, as due to the adiposity around his internal organs, they are greatly embarrassed, causing him great discomfort and little good. The general exercises given throughout this volume are to be recommended for reducing purposes; the bar bell course is given in one chapter, or the Lifting Motion exercises in another. Three periods of strenuous exercise (bar bell exercise) per week should be sufficient at first, though on the alternate days you should put in about ten minutes practicing free hand abdominal and leg raising movements. The man who is unable to sit up in an abdominal exercise should practice kicking his legs up in the air, both in a reclining and standing position; also bending the knees upon the abdomen, bending to the front and to the side; also stationary running, raising the knees to the maximum. The secret to be observed in arranging a bar bell routine is to include a good number of abdominal and hip exercises. Practice a full set of these before and after the regular movements for the rest of the body. Keep moving and work up a sweat. If results aren't forthcoming to a noticeable degree, arrange to do more work; changing to four periods of strenuous work in each seven days. Just as any thin fellow may improve, any overweight fellow may trim himself down to the desired proportions. Anyone, in fact, may improve their physical condition. You must the necessary amount of work to accomplish your purpose. Wear woolen clothing to induce sweating if you care to, but don't wear rubber bandages or clothing as it is most unhealthful. Good hot and warm baths fine aids to the proper stimulation
of skin elimination. Various claims have been made at time relative to the value of exercise in curing or overcoming rupture. We would advise anyone who is ruptured to consult a physician as to the advisability of an operation or other corrective measures. Physicians in general have nothing favorable to say of exercising for rupture, and stress the point that the modern method of operating makes the part stronger than ever, by an overlapping of the structures. Regardless of this attitude, we have received numerous reports of effective corrections by means of proper exercise, even though we have never directly advised such measures. Some individuals believe in the efficiency of exercise for the purpose, and either request information on the proper movements or set about to arrange the matter to suit themselves. It is for this class of individual especially that we give the following suggestions: It us understood that exercise measures of correction should never be attempted unless the hernia is of an inconsequential nature. Sometimes a predisposition may exist, in which case exercises of the proper sort can so strengthen the parts as to prevent the possibility of an occurrence. Abdominal and leg raising movements are beneficial. Start in at first very easy, and be content to progress very slowly. After adding strength to the surrounding muscles in general, the inclined board may be put into use with great effectiveness: refer to the illustration of Klein on his "In-Klein Board." You may make a similar with no trouble out of an ironing board with one end placed on a chair or stairs; the feet strapped to the upper end for sit up exercises. Practice sitting up with no weight, assisting by extending the arms well forward. Do not use weights, nor hold the hands behind the head until you feel certain the parts are greatly strengthened. Also, practice lying on the board in the reverse position, head up and feet down. At first, just raise the legs alone, then later you may fasten weights to the feet. Swing the legs sidewise in this position as well as straight up. These movements are splendid as abdominal developers. Headaches-the bane of civilized mankind. Arguments persist, pro and con, as to the reasons for this efficiency destroying affliction. Many are the reasons advanced, and cures without number have been prescribed, but to no evident avail, as the average citizen continues to suffer. Let one who is free of headache tell you how to overcome the terrible plague. Why follow the advice of physicians who are unable to overcome the trouble themselves? Drugs, potions and various forms of nerve-deadening dope can do no better than temporarily relieve the pain, which later recurs with even greater ferocity. The writer can honestly claim that he hardly knows the meaning of such aches and pains. He has dim recollections of having at sometime or other experienced a headache. He forgets now whether it was malaria, influenza, or just a common cold which gave him a taste of this most common affliction. He also faintly remembers having had pains in the head after being hit with a missive of some sort. Still, it is doubtful if this form of pain was in reality any relation to the common headache. My formula for the relief and cure of headache is - to become free of the terrible scourge of mankind - constipation: beware of eyestrain, and keep from worrying as much as possible. Many persons suffering a headache have in reality a diseased tooth condition, which must be overcome. Having been a physical culturist since the age of fourteen, his habits have been unusually regular; he has been fairly consistent over a long period of years in the matter of systematic physical exercise, and some degree of intelligence has been used in the selection of diet. In offering advice for my readers, I would make the following suggestions.
Establish the habit of performing systematic bodily exercise. It is better to keep in an active condition, rather than to force your physical powers by competitive games or athletics. Establish the habit of perfect elimination by thoroughly natural means, and without the aid of physics, laxatives, cathartics, purgatives, enemas, pills, powders, or proprietary water. Keep the body well flushed with healthful liquids, particularly pure water. Eat fruits, greens, and leafy vegetables in generous quantities. Stewed fruits, such as prunes, apricots peaches, and figs should be eaten at one meal every day. Take nothing in the form of medicine to regulate the bowels, and by no means take anything which is supposed to relieve or cure headache. Particularly must one be sure not to take aspirin. Those who use this preparation for headaches will never be free of the trouble. Temporarily the ache or pain is relieved only to come back with greater intensity. I have yet to hear of anyone who takes aspirin and knows what it is to be free of headache. The author never tasted aspirin, and does not wish to learn the flavor of any form of poison. Luckily, he was warned about this stuff when it first appeared on the market. If you, friend reader, have cultivated the habit of using this, or any other form of "dope," break yourself of the habit at all costs. Some wise person has said that a day is taken off your life for every aspirin tablet taken, and I am convinced they are right. Only those who have exercised regularly over a period of years can fully understand what a feeling of perfect health means. Even after the really strenuous forms of activity have been neglected, the joys of continuous sound digestion, clock-work regularity of elimination, and consequent freedom of headaches can never be told in words. Internal muscular habits, when properly established by correct habits of life, become as certain as the heart beat and the function of breathing.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 19 - A COMPLETE BAR BELL COURSE: STANDARD BODY DEVELOPING EXERCISES - By Mark H. Berry We offer this part of the present volume for the especial benefit of those readers who own, have made, or otherwise have access to a bar bell set, but have never enrolled in a recognized course of instruction. We do not claim this chapter alone to be superior to certain available instructions on the subject; however, any reader possessing fair intelligence may, by carefully studying the entire text of this volume, arrange for himself an exercise program quite equal to any well advertised course of instruction. We therefore suggest a most careful reading of the various chapters on developing different parts of the body, after which the exercises which follow may be put into practice. The TWO ARM CURL is shown by Figure A on the Bar Bell Chart. This exercise is performed by raising the bell from the hand position (the arms hanging straight at the sides with the bell held in both hands) to the shoulders or upper chest by flexing the forearms on the upper arms, keeping the elbows stationary. It is advisable to bend the wrists upward and keep them in that position throughout the exercise. Do not execute the movement too slowly, nor should the bell be swung up and down mechanically. Keep the body erect, and the chest well out. Inhale deeply with each upward movement and exhale as the bell is lowered. Repeat five times at first; add one repetition each week, and after doing the counts for a week, add ten pounds and start over on five repetitions.
For the man of moderately average strength, that is, one who does not consider himself possessed of strength, we would advise starting with thirty pounds. The man of slightly larger than average size or who has had some experience in exercising and can be said to have extra average strength, we suggest thirty-five pounds as a start. The extra tall man of slender proportions even though he works at hard work, might better start with thirty pounds. Very small men will do best to use only twenty to twenty-five pounds at the start; while we would advise only fairly strong men to use forty or forty-five pounds at the beginning. Young boys or very physically inferior men only use fifteen pounds. Advise has sometimes been given to stop when the curling poundage approximates half your bodyweight, but there is no sensible reason for limiting yourself to such a poundage, providing you can continue to execute the full number of movements correctly. The majority of advanced bar bell men should have no trouble exercising correctly with one hundred pounds or slightly more. The TWO ARM PRESS may be started with five or ten pounds more than you are using in the curl, if the movement seems easy to you. We notice that some individuals have a difficult time mastering overhead pressing, and if this seems to be true in your case, use the same poundage suggested in the first exercise. The bell is pressed or slowly pushed from the chest to full arm's length overhead. Inhale as the bell ascends, exhale as the bell is lowered to the chest. Observe the same rules for advancement as given with the first exercise. It is not essential to stand absolutely erect, or in the military position, and you may lean the head back slightly when executing the movement. Refer to the two poses of Eugene Sandow performing this exercise. Sandow is standing with one knee bent, but we suggest keeping both legs straight. The next exercise movement we like to call "the rowing motion" and generally refer to it as such. The principal point to be observed is the raising of the bell to the chest in a free manner, while keeping the elbows pointed straight out to the side. Some individuals are at first unable to touch the chest with the handle bar; and some men always seems to have difficulty in doing the movement correctly, but this we believe to be due to a faulty manner of practice which soon becomes a bad habit. Take pains at first to master it correctly, and you will never have further trouble. The position of the entire body is important; stand with the feet spread pretty well apart, the knees straight, and the body bent forward at the hips with the back kept as flat as possible: it will even help in maintaining the correct position, to arch the back to some extent, with an exaggerated position of sticking the hips out. Try to start the exercise with the same amount of weight you are using in the two arm curl, but in order to master the arm movement correctly it will be best to use a very light weight at first. Don’t use a poundage that will prevent you getting on to a free and easy manner of raising the elbows till the bar touches your chest. A similar movement has been advised at times as a substitute for this bar bell exercise; in the other, kettle bells are used, the idea being that it is easier to concentrate on the muscles of each side when one kettle bell is used at a time. However, we believe the practice of the kettle bell substitute will fail to enable you to master the correct movement. Whereas in the bar bell exercise you must raise the bell to the chest, when using kettle bells you can cheat yourself without being aware of the fact. If any advanced bar bell fellows are unable to touch the chest easily with a bar, it is through the bad habit of doing the movement only partly with a kettle bell. The complete movement is executed by assuming only partly with a kettle bell. The complete movement is executed by assuming the body position mentioned above; the bell hanging at arm's length straight down from the chest; the arms are then drawn up till the bar comes in contact with the chest, making sure to have the elbows pointing straight out to the side. Start at five counts and work up to ten, as suggested for the two preceding exercises.
The fourth exercise in this group consists of performing a two arm press while in the prone position; though instead of lying flat on the floor, we recommend having a small box or stool under the broad of the back, so as to permit a freer action of the arms. When lying on the floor, the elbows stop at the level of the back and the bell cannot be lowered to the chest. If the upper body is raised above the floor, as when a stool or box is used under the broad of the back, the bell may be lowered to the chest and the arms are thus given a more complete range of movement, which also acts in the same way on the pectoral muscles of the chest, and the front position of the deltoid muscles of the shoulders. Use the same poundage and repetitions as in the first exercise. The fifth number of this group is the shoulder shrug. Standing erect with the arms hanging at the sides, the hands gripping the bar bell which rests against and directly across the front of the thighs. Keeping the arms straight, raise the bell by shrugging the shoulders as shown in the illustration. Please note the only movement is made by raising the shoulders in an attempt to touch the ears with the deltoids. A similar exercise consists of rolling the shoulders in the same manner; instead of raising the shoulders straight up, you raise them towards the front in a sort of round shouldered position, then on up and back as far as possible and then down to the starting point. We would suggest doing the movement in the first mentioned way for the first two months or longer, and then alternating at both styles. Use the same poundage as in the curl to start with, but after the first few months you can use something heavier. Work from ten up to twenty repetitions, by adding two counts each week. The sixth exercise is for the thighs and calves, and known as the deep knee bend or regulation squat. The bar bell is lifted over the head and placed across the back of the neck and shoulders. Stand with the heels fairly close together, toes turned well out; then squat down balancing the body on your toes, till you nearly sit on the heels; then regain the erect position again, allowing the heels to touch the floor only when the standing position has been gained. It is easier to go through with this exercise if you keep moving at a fairly even rate, and do not hesitate. Begin with the same weight as in Exercise 1, but after the first month you may use fifteen pounds more than in the curl. To make our meaning clear, beginning the second month you will add twenty-five pounds to the amount you have been using the first month. After the second month, add at the rate suggested for all the preceding movements. Work from ten up to ten to twenty repetitions, in jumps of two each week. The seventh exercise is for the sides of the waist and hips. Refer to the illustration. After completing the deep knee bend, do not lower the bell, but keep it at the back of the neck. Stand with the legs spread a fair distance apart, the weight evenly distributed on both feet. Bend the body directly to the side, first to one side and then to the other, as far as you comfortably can. Repeat ten times to each side, add two repetitions each week up to twenty. The eighth is known as the reverse curl, and similar to the regulation curling exercise with two hands. In the first exercise of this group you held the bar with the under grip, that is, with the knuckles turned down, palms up; now you reverse the grip, knuckles up, palms down. Use about two-thirds of the weight you handle in the regular curl. The bell is raised only to the position shown, starting from the hand position, or with the arms hanging straight. Same number of counts as for the first exercise. The ninth exercise is the wrestler's bridge, for neck and spine, but is practiced for its effect on the former. Assume the bridge position with weight supported on head and heels, the bar bell
lying on floor just in front of the head. Reach over, grasp the bar and pull the bell over to the chest. Then press the bell up to arms length as illustrated. Lower the bell to the chest and repeat the pressing movement. At first, we would advise doing the exercise in this manner. Later on you may practice a variation; instead of holding the stationary bridge position, you hold the bell aloft at arms length and rock the head back and forth, allowing the shoulders to touch the floor at the one extreme. Use a very light weight for either bridging exercise at first. Add to the weight gradually, never attempting to rush your progress. In the pressing exercise, repeat five times, working up to ten. In the rocking variation of the bridge, repeat the same number of times. For the tenth, eleventh, and twelfth exercises to make your program, select a forearm, a calf and an abdominal exercise. The most common calf exercise is to practice rising on the toes while holding a weight on the shoulders. Vary it by having the toes turned well in, straight ahead, and turned out. Later you may practice these same movements with the toes on a block of wood, a book, or any other raised object. For an abdominal exercise, you may practice the ordinary sit-up, with the feet caught under some immovable object, and bar bell behind the neck; or you may practice a similar exercise while seated cross wise on a chair, the feet securely held down, and the bar bell resting across the front of the chest. Use a very light weight at first; repeat only three or four times and work up to several repetitions before increasing the weight; make no attempt to rush the progress. The foregoing bar bell exercises constitutes a most satisfactory course for body developing purposes. If the beginner will be content to practice three times weekly for a period of ten or twelve weeks, we can practically guarantee results well worth the time and trouble of anyone. After that you may select suitable advanced exercises from other chapters in this volume, alternating turn about on the above group and some other exercises. We might suggest devoting at least one day per week to the Lifting Motion Exercises given in another chapter; that is, after putting in the right amount of time of these body building exercises. SOME PECULIARITIES TO BE OBSERVED IN ARRANGING EXERCISE PROGRAMS FOR GREAT NUMBERS OF MEN From experience in observing and supervising the exercise of men of all classes, we have learned a few little points not generally understood by the average physical culturist. It is also probable that the average instructor has not the proper opportunity to observe these facts, which are so necessary when exercise is to be prescribed. In suggesting the starting poundage for different men, you cannot be guided entirely by physical proportions; not by the kind of work followed by the man. One expects young farmers, due to the nature of their work, to be stronger than clerical workers or ordinary town and city dwellers. True, they may be possessed of a greater amount of strength and capable of standing the arduous tasks of toil. However, the young farmer as a rule has a poorer quality of coordination than young city dwellers, and for this reason we find it necessary to prescribe a rather light amount of weight at first. If we were to suggest weights in proportion to his evident strength, the average young farmer finds it difficult to correctly execute many of the movements. A somewhat similar condition is true of men who are unusually tall and proportionately quite slender. The man of this type may easily adapt himself to some branches of athletic sport, as baseball, tennis, swimming, basketball, and even to some extent in boxing. He is, on the other hand, at a great disadvantage in wrestling and leverage movements requiring the application of strength of some degree. The unusually tall man may have to be started on the same poundage as a short man of much lighter bodyweight for this reason.
Another point which tends to cause confusion is the form of work followed by the man as a means of earning a livelihood. The general impression seems to be that a man will not and cannot be strong unless he works at some laborious occupation. Another opinion, just the reverse of this, is held by many men who do work hard all day long: they have an idea they use too much energy during the day to make any improvement in strength and development by exercising outside of working hours. Ordinarily, we might be inclined to think this last opinion was correct as the sedentary worker (he who does little or nothing during the day) should have plenty of time and opportunity to store up energy and grow stronger on regular exercise in the evening. There is just one important drawback to this conclusion. Too many sedentary workers are afraid of exerting themselves when they practice their exercise course, consequently they get into the habit of going through the program in a desultory manner, utterly void an any enthusiasm and eager only to get through with the each exercise period. The man or youth who expects to realize results from simply going through the motions is wasting his time, to say the least. He should simply resign himself to the fate of growing old and feeble as quickly as possible. The fellow who exerts himself all day long will generally tackle his exercise with a great feeling of zest and ambitions to see what he can accomplish. We must judge each individual case accordingly. Some men who do considerable lifting during the course of an ordinary day might fail to benefit from the instructions given the average man. In the majority of such cases, it is best to limit the amount of work so far as repetitions are concerned, but to accustom the pupil to fairly strenuous exercise as soon as we can with safety. The exercises to be beneficial, must be of a more strenuous nature than the customary occupational exertions, referring of course to the effect upon the body as a whole and not to a few isolated muscles which may receive fairly beneficial exercise at the daily work. When a man becomes accustomed to more strenuous exertions at exercise than is necessitated at his occupation, he soon becomes capable of doing the daily work more easily.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 20 - THE FIVE INTERNATIONAL LIFTS: WITH HINTS ON ATTAINING PROFICIENCY - By Mark H. Berry Every bar bell enthusiast who entertains any great deal of interest in knowing his game thoroughly should have at least a working knowledge of the group of lifts knows as the Five International Lifts. This particular group of lifts has been recognized for some time for championship competitions by the principal lifting countries in their respective championship contests; however, three or four lifts from this group are selected, as for instance, in the last Olympic Games only the three two-handed lifts were contested on, while in the Olympic Games of 1924 the entire group of five lifts was used. The lifter who aspires to world eminence as well as the less ambitious bar bell man who wishes to compare his ability with the best performers the world over; both of these should devote a certain amount of time to thorough mastery of the Five International Lifts. As the five lifts are generally contested in a certain order, it will profit you to practice them in that sequence, and we will therefore consider each lifting movement in the preferred order. THE ONE HAND SNATCH The theory of this lift is that the weight should be tossed from the floor to arm's length
overhead in one quick and continuous movement. Some years ago, the general method of Snatching was to bend over and with one powerful sweeping movement, to send the bell overhead. Gradually lifters incorporated more and more science into their efforts, recognizing the possibilities of raising the record standards by employing every advantage to be gained by lowering the body under the weight. Now days as the Snatch is performed by the leading exponents, the weight is raised to a certain height as the body is lowered and folded up in an effort to get a straight arm under the bell with a minimum initial lifting height from the floor. The most efficient bar will be found to be rather long, six feet being the ideal length. About an inch in diameter is the most efficient thickness of the bar. A thick bar should never be used for this lift if you entertain ideas of acquiring exceptional ability. Load your bar with the plates about four feet apart and you are ready to begin practice. All lifters do not snatch alike, neither will the same style be found most efficient in every case; although the average lifter would probably be able to lift just as well, regardless of the style employed, just as long as he thoroughly mastered one style. We will, first of all, describe the most common method of Snatching from the floor. Stand with the feet far enough apart to give you perfect balance; for a short man this might be twelve inches, while some tall men would probably find twenty-four inches the most comfortable. Stoop down to the weight by bending the hips and knees, keeping the back as straight and flat as possible. Grasp the bar firmly with the lifting hand, which we will presume is the right hand. The left hand should be rested upon the left knee. Quickly change the air in our lungs, inhale and get set; you must concentrate on a powerful upward pull, also endeavoring to throw the bell back over your head as it ascends. Do not hold the breath, but he lifting movement should commence just as quickly as the lungs are filled. Keeping the right arm straight, but not tensed, you suddenly straighten and pull the bell to the approximate height of the upper chest. As soon as the bell reaches that height, you quickly drop under the weight as shown in the illustration, so as to get a straight arm under the bell. The you rise to the standing position. Do not imagine that the movement can be properly learned in a short time. The proper mastery of the Snatch will require hours of constant practice. When performed correctly, all of the movements involved mold into one, and the observer will hardly notice that the lifter straightens up before dropping under the weight. The movements will follow so smoothly as to cause the impression that the lifter simply pulls the weight from the floor and drops down to let the bell fly upward to the straight arm position. The left arm, which apparently is free, plays a most important part in the actual efforts of lifting; first, on the initial pull from the floor, the left arm presses downward on the left knee and thereby assists the legs and back in the upward pull; secondly, the left arm assists the body in maintaining the proper balance when dropping under the weight. As you gain experience in Snatching, you must learn to set the grip firmly on the bar without gripping the bar too tightly. Many lifters employ a grip known as "hooking;" in this manner of gripping, the thumb is gripping by one or two fingers. This insures a perfect grip on the bar without tightening the muscles of the arm. However, the lifting rules of the International Federation have been changed to prohibit the use of the "hook," so it will be better for you to master the lift without this means of gripping. When "hooking" it is possible to use some sticky substance on the fingers to make certain of a secure grip, and it has also been possible for the lifter to fasten small pieces of tape on his finger tips or finger nails to assist in locking the thumb and fingers. Having described the bent over starting position of the Snatch, we will now describe another
method. Instead of bending down and getting set for the initial upward pull, the lifter "dives" or rather squats down and pulls the bell upward without any hesitation. Standing close to the bar with the feet a comfortable distance apart, you bend down quickly, grip the bar and pull it upwards, continuing the balance of the lift as described in the early part of this chapter. We prefer to recommend this style of starting the lift and believe you will profit by thoroughly mastering the "dive." It will be impossible to employ the "hook" when the lift is performed so quickly, but if the proper sort of bar is used, it will be unnecessary to worry about the grip. There are but two methods of starting the Snatch, but there are various styles of getting under the weight. We recommend the style discussed above as the best for the average lifter, but when properly mastered one of the following styles might prove more efficient for some lifters. Some lifters hardly move the feet at all when Snatching, while others jump from the floor and spread the feet far apart. One style of getting under the bell is to drop to one side and rest the body on one thigh. In some countries, the majority of the lifters will be seen to squat straight under the bell, balancing themselves precariously on their toes. Others squat while keeping the feet on the floor, possibly shifting one foot slightly. Regardless of the style of footwork employed, you will notice that experts drop the body as far as possible, as we might say, "collapsing" under the weight. Any lifter who Snatches without dropping low or folding up under the bell simply is not making full use of the possibilities of scientific Snatching, and is thereby limiting the amount of weigh he may handle. Any means you may take to cultivate or improve the low position in Snatching will prove highly profitable in the end. Among my lifting motion exercises, you will find some capital movements which should greatly assist in complete mastery of the low position. Practice dropping into this position with a light weight overhead, and gradually add to the poundage till you can drop perfectly with a respectable weight. The deep knee bend with flat feet is a first class exercise for training the muscles to become strong in this position. ONE HAND CLEAN AND JERK This lift really consists of two distinct movements or lifts which are combined into one lifting trial. However, the utmost of lifting skill and strength must be employed in elevating the weight to the shoulder as well as in raising it to length of arm above the head. We will first consider the One Hand Clean to shoulder as a separate lift. Using a bar loaded similar to the one employed in the One Hand Snatch, the lifter stands close to the bar with the feet spaced from twelve to twenty-four inches apart, according to his height. He may then employ either the "dive" or the bent over position for the initial lifting movement. As the method of "diving" should now be pretty well understood after practicing the Snatch, we need only outline the movements after the bar is gripped. Instead of using the "over grip" as in Snatching, we now use the "under grip;" that is, the palm of the hand faces to the front and the knuckles are down. Pulling strongly upwards till the body is erect, the lifter then bends his knees and drops to the necessary extent to permit bending the arm and fixing the bell. A tall man who moves quickly may find it unnecessary to drop very low in order to fix the bell at his shoulder, but the average lifer will find it necessary to "dip" to the fullest extent and employ the greatest amount of science to properly succeed with a creditable poundage. The employment of the highest degree of science in lifting an exceptional poundage is used in this process. The average lifter in handling a fair weight will employ another position. A small percentage of men, particularly those who are long coupled and energetic will find it quite easy to elevate weights from the floor directly in one quick movement. When viewed in
action it will seem as though the weight is simply tossed from floor to shoulder, but actually the movement is quite complicated. As the weight is pulled upwards to the shoulder, presuming the right arm is used, the lifter pivots on the left foot and swings the right foot around in a quarter circle, so that he is facing in the direction of the left end of the bar bell. The scientific value of this movement is that the bell needs only be moved upwards and not swung around at the same time. The body is accommodated to the position of the bar, as the bell travels upwards. As he pivots on the left foot, the lifter bends his knees, thus lowering the body to enable the weight to be pulled in to his shoulder. The above method is by far the easiest, as long as the lifter is capable of exerting a strong enough pull. The intermediate style, where the elbow is fixed upon the hip, is performed in practically the same way, but as the pull is not strong enough to send the bell as high as the shoulder, the lifter drops low enough to set the elbow on the hip bone. After which, he assumes the erect position. The most scientific method of cleaning a weight involves a very low drop of the body, fixing the elbow on the thing. Great practice will be necessary in order to properly master the balance of the body in this extreme position. The latter style should only be employed when a very high poundage is attempted. The necessity of using this style is due to the inability to raise the weight to any considerable height, so the body must be lowered to the extreme. A good Bent Press man who wishes to handle the bell with one hand all the way or a first class Jerk performer, who is handling a very high standard, may employ this extreme style. A lifter who cultivates a dashing, energetic style of approaching and handling his weights can manage highly creditable poundage without resorting to the extremely low style of squatting. THE ONE HAND JERK A novice at lifting, or an improperly trained lifter, is making a Jerk with one hand, and would hold the bell at the shoulder and "jump" it up. That is, he would take a little jump and toss the bell to arm's length. The experienced lifter who has been properly trained, uses the same principle, but as he wishes to put up a much heavier than the novice, he employs the strength of his entire body to good advantage. The method of Jerking best adapted to the average lifter, consists of resting the elbow on the hip and in that manner puts the strength of the entire body behind the upward thrust of his arm. Having cleaned the bell to the shoulder, the elbow is rested upon the hip. The leg on the lifting side should be advanced, with the knee locked; the other leg may be slightly bent at the knee, but he weight of the body should be centered upon the straight leg on the lifting side. Suddenly bend the right leg (assuming the right arm is doing the lifting) and quickly straighten both legs, throwing the arm upwards off the body. As the bell travels upward, bend the legs again and drop under the moving weight, getting arm straight. A good, spring pair of legs will prove valuable to the man who want to get down under a weight of respectable poundage. Here again we see the value of training yourself the work efficiently in the low position, as mention in describing the Snatch. Up until quite recently, lifting rules generally permitted resting the lifting had, as well as the bar itself, on top of the shoulder. Under International rules this position is prohibited, so you must hold the bell at the shoulder without actually resting the bar on top of the shoulder, though the had and bar may both be resting against the side or front of the deltoid; this point represents a delicate sort of technicality. At first, you may be put to considerable inconvenience in accommodating yourself to the new position, but practice will soon make the correct position an easy one. The hand may actually rest on the pectoral in front of the chest, with the bar passing down along the side of the deltoid. Some good lifters stand with both knees braced, others with only the
leg on the lifting side straight. Some men stand with the right forward, others with the left forward. When both knees are braced, we would advise having the right foot forward. Whatever the position of the bell at the shoulder, and the relative position of the feet, of one thing we must be sure; the leg on the lifting side must be locked and the weight must be centered over that leg. It will help considerably to distribute the weight all over the body, if you learn to lean somewhat to the other side while holding the bell. Now, suddenly bend the legs and with great force just as suddenly straighten them; this will give impetus to the bell, sending it upwards; as the arm straightens out, drop under the bell by bending the knees and spreading the feet apart. Another trick in getting the arm locked under the bell, is to swing the hips well to the right as the legs are bent. This will also help to properly center you under the bell. A preferred style of jerking, and the style which is sometimes enforced in International contests, is performed by tossing the bell directly form the shoulder. Having Cleaned the bar bell, some men prefer to reverse the foot position, advancing the foot opposite to the lifting side. Distribute you weight solidly on both feet, extend the free arm as an aid to preserving the balance of your body; quickly bend both knees and concentrating every ounce of your energy at your command, send the bar bell to arms' length overhead. Special attention must be given to the footwork; at the starting position, the feet will be quite close together, but as the bell is tossed overhead, the feet will be quite close together, but as the bell is tossed overhead, the feet are spread fairly wide apart. Although at the beginning of the lift the arm is not supported on the body, as the legs are bent, the arm is momentarily rested upon the side of the chest in order to get the full force of the body behind the effort. The lifting rules are continually being juggled and rewritten in regards to small details and technicalities, so at times the rules may prevent the use of the shoulder as a support for the bar. In that case, the bar may be rested on the side of the deltoid, whereas if this technicality is not stipulated, either the bar or the lifting hand could be rested on top of the shoulder. In tossing weights overhead, quickness is the main essential and the lifter should pause with the weight at the shoulder for no more than the required two seconds. THE TWO HANDS SNATCH As with the majority of lifts, there are various methods of performance which might be officially passed within the strict interpretation of the lifting rules. However, the same general principle is observed regardless of the style employed; that is, the bell man must be taken from the floor to full length of arm overhead in one continuous motion. Actually, as with the One Hand Snatch, there are several movements executed in such a continuous manner as to become one. The most efficient manner for the majority of lifters is performed by pulling the weight to the maximum height, and then to get under the ascending bell by bending the knees and splitting the feet, one forward, the other to the rear. First, stand close to the bar, body erect; bend down and grip the bar firmly, but do not tense the muscles of the arms. Note that the bending is done with the knees and hips and the back is kept as straight as possible. Holing firmly to the bar, and keeping the feet straight, suddenly straighten up, pulling the bell as high as you can along the front of the body. When the bell reaches a certain height, and just before losing its momentum, bend the knees; as the knees are bent, you slide one foot forward, the other well to the rear. As you pull the weight upwards from the floor, throw the strength of your entire body into the effort and endeavor to send the bell back over the top of your head.
Briefly described, that is the general lifting procedure, but the actual performance involves numerous details which can only be learned through constant practice. The first detail to be mentioned is the use of the arms. During the early part of the lift, the arms are kept straight but not tensed; at this stage, the arm muscles are not employed in a vigorous manner. As the bell ascends, the arms are allowed to bend and straighten out in succession; it is only during this final state of straightening the arms that they play an active strenuous part. As in the majority of lifting movements of this nature, the bell is not taken directly to the completed position in the erect position, but the body is accommodated to the ascending bell in such a manner as to take full advantage of every possible degree of science. In pulling the bar off the floor, you must concentrate on sending it as high as possible before squatting under the bell to get it to straight arms length. You suddenly straighten up, pull the bell as high as possible, and just before the bell slows up, you quickly drop beneath it, either by squatting or splitting the feet. As the bell travels upward, bend the knees, splitting the feet, one forward, the other to the rear. Some men will slide feet over the floor to move them, others will jump from the floor as the bell ascends and land with the feet spread apart. Another style of splitting the feet consists of stepping smartly with one foot, and in that manner slipping directly under the weight. This method makes certain of getting the bell to the rear far enough over the back. In dropping under the weight, lifters employ different methods, depending for the most part on the style which they have been taught, or as is most likely the case, the style employed by the majority of lifters in their circle. Some lifter squat on flat feet, other squat on toes almost sitting on their heels, while no doubt the greatest number employ some style of splitting the feet. We lean very strongly toward the last named style and prefer to teach it to our pupils. There are several ways of splitting the feet; you may jump from the floor, spreading the feet apart awkwardly; you may slide one foot backward, hardly moving the other; the Snatch may also be performed by stepping smartly forward with one foot; or each foot may be slid smoothly, one forward, the other to the rear. Decide upon and master one method. Your Snatch will be successful in proportion to your ability to direct the bell well over your back, as the arms may be more easily locked. Whereas a bell placed too far forward will be impossible to control and lose its momentum before the arms are straightened. An efficient method of Snatching is performed by stepping forward under the ascending bell. As the bell reaches the maximum height, instead of sliding one foot to the rear in addition to shifting the other forward, the latter performs the principal movement, and in this manner the bell is placed well to the rear, not by being pulled back but by the lifter moving forward under it. There is no reason for questioning the efficiency of the squatting styles, when correctly mastered, but the chief objection is raised on the risk of losing the balance. Andre Sundberg, the phenomenal American middleweight, has mastered several styles of snatching, at each of which he has marked success, but prefers to try for records by splitting the feet. THE TWO HANDS MILITARY PRESS At present, we recognize two styles of performance, the International and the American, which has been adopted from the British. The two principal points of difference are the
position of the feet and the starting position of the bell. In the International style the feet may be kept forty centimeters (about 16 inches) apart; in the American style, the heels are kept together. The American style permits holding the bell at chin level before making the press, where the International calls for the bar to be rested on the chest. Otherwise the actual lift is the same. Keeping the body rigidly erect, the knees locked, and the eyes pointed forward, the bell is pressed slowly overhead to full length of arms. The complete lift consists of Cleaning the bell to the starting position, and after a pause of two seconds, pressing it overhead. By flexing the buttocks muscles and locking the hips and thighs, you may assist considerably in the successful completion of a heavy Military Press. Note that instead of encircling the bar with the thumbs as well as the fingers, rest the bar on the thumbs. This grip is especially valuable in the Two Arm Press, as by releasing the thumbs the biceps are kept from exerting a downward pull. You can readily learn to Clean, Jerk, and Snatch just as well as to Press while using this style of grip. TWO HANDS CLEAN AND JERK Consisting of two distinct movements, each of which might be classified as a purely separate lift, as in the single arm Clean and Jerk, the ambitious lifter is compelled to thoroughly master each important movement. We will therefore, first of all pay attention to the Cleaning of the bar with two hands. TWO HANDS CLEAN TO SHOULDERS The first stage of this movement is the same as the start of the Two Hands Snatch. Instead of being able to throw the weight to arm's length overhead, the poundage standard of the Two Arm Jerk makes it necessary for the lifter to resort to the limit of his abilities to raise the bell to his shoulders. Having stared the weight from the floor, it should be pulled to the greatest possible height; then the combination of proper timing, footwork and lowering the body should enable you to secure the bell at the shoulders. An alternative of styles is offered the ambitious student of lifting. In raising the bell to his shoulders, he may squat straight under, pull the weight up and over as he slides one foot backward, jump under the ascending bar with feet well spread apart, or a possible combination of these styles. We recommend splitting the feet, but for those to whom one of the squatting styles might be more suitable, we include a description of each of the recognized methods of Cleaning. From the bent over position, pull the bell upwards as close to the chest as possible. Study the illustrations closely for a correct understanding of the approximate height to which the bell should be pulled before dipping. As it begins to slow up, collapse suddenly, splitting on foot forward, the other to the rear. At the same time, the elbows must whipped forward in pulling the bar in to the chest. Another variation of the double splitting of the feet is performed by pulling the bell up, over, and back, doing practically all of the splitting with the foot which moves to the rest. This foot is slid back as far as possible. An exaggerated method of squatting under the bell in Cleaning is a method in which the lifter squats on his toes nearly sitting on his heels; it should be needless to tell you that this variation of the squat is extremely risky; in using this method it is necessary to raise the bell to a maximum height. The bell is pulled up close to the body, then the lifter drops to a low squat whipping the elbows forward, and catching the bell on upraised palms. Whatever the
method of Cleaning, as soon as the bell reaches the chest, gain the upright position. Standing erect, the knees locked and the feet close together, allow the bar to rest across the upper part of the chest; do not grip the bar tightly, but simply let the hands firmly support the weight. Do not get into the habit of holding the bell very long at the chest, as the bearing down effect of the weight will force the muscles into inefficient positions. Suddenly and very smartly bend the knees and immediately snap them straight again, gaining impetus to the upward movement of the bell. The arms should be thrust upward with as much snap as you are able to muster into one explosive motion. If the feet have been split apart, it is safer and best to bring the forward foot back alongside the rear foot, rather than to bring the rear foot forward. It is rather surprising to observe how few lifters take this precaution to save straining the muscles of the back. In "Cleaning" a bell, you will observe a variety of styles employed by leading performers. You will see some men pulling the bar directly upwards and whipping the elbows forward to secure the bell at the shoulders; in this case, the feet will be split evenly, one slightly forward, the other slightly to the rear. Then, you will observe some men leaning backward as the pull the bell up towards the chest. A most efficient style and that employed by Rigoulet in connection with the "thumb free" grip consists of pulling the bell up and over; or as some might prefer to say it, the bell is actually "pulled in." As the bell is raised from the floor, one foot is slid well to the rear, the other just slightly forward, and the bell is brought up and back over to the upper chest. Whatever the style employed, the action of the elbows is very important. They must be whipped smartly forward and the hands must be brought back as far as possible. In fixing the bell overhead, you must always keep the mind set on a successful completion, and toss the bell back as well as possible. Part of the backward fixing is induced by moving the body forward under the bell. As a preparatory position in jerking, instead of resting the bell as the upper chest with elbows pointing to the floor, the bar may be rested on the deltoids with the elbows pointing straight out. The advantage claimed for this method is that the arms may be straightened in half the distance necessitated by the usual method. Advice sometimes has been give the young lifter to hold the bell off the body before jerking, but it is obvious that greater force may be exerted on the weight if it is jerked directly off the body. Some few individuals may be successful in employing such a style, but proof is lacking of the value of hat position in creating records or in elevating worthy poundages officially. We would therefore advise resting the bar either on the upper chest or the deltoids. From that position, you proceed somewhat as in the One Hand Jerk; standing with both knees locked, the weight distributed well over both feet, which are planted solidly on the floor, you suddenly bend the legs and hips slightly. With a pause of an instant, you straighten the legs and back with great force, shooting the arms upward, and sending the bell as high as possible. As the bell ascends, you drop under it by bending the knees and spreading or "splitting" the feet. There are many points to be observed in mastering the various niceties of timing, splitting, and so forth. Most of these technicalities and fine points can only be learned through practical experience. Each man will proceed somewhat differently in the way he goes about lifting a bell to the shoulders and getting it overhead, but certain fundamentals are observed by every successful lifter. Some men split the feet evenly, one forward, the other backward; others may slide one foot to the rear with hardly any motion of the other foot. Undoubtedly the most scientific manner of splitting the feet is to step smartly forward under the bell, at the same time slight the other slightly to the rear. Many lifters find it most satisfactory for locking the shoulders to keep the eyes to the front, but others of fame lean the head way back.
Furthermore, there is a difference of opinion on the matter of bringing the feet together at the completion of the lift. One side maintains that the forward foot should always be brought back alongside the rear foot, in order to avoid straining the small of the back; and in the face of such a warning, you will observe the majority of lifters bringing the rear foot forward, and with no apparent harmful results. We would, however, prefer to advise the first mentioned method, as we recognize the logic of a possible lumbar strain due to the severity of the back contraction with a weight held overhead. The essentials in lifting success are, of course, first of all, you must have the necessary strength. Quickness is a primary essential; without it you are slow and clumsy, regardless of the power you have in your muscles. Endurance is seldom considered as important to the successful bar bell lifter. However, any lifter who survives a first class contest on five lifts, knows that something besides pure lifting ability is required to see him through. In a contest, where you take three separate trials on each of five different lifts, and must extend yourself in hopes of winning, you are in reality forcing yourself to your approximate limit on each of fifteen trials. Every bit of energy at your command must be expended with each effort, and it must be further considered that some of the lifts consist of two movements, each of which calls for the same degree of effort; as in the Jerk lifts, both with one or two hands, where you first do your utmost in an attempt to "Clean" the bell to the shoulder, and having succeeded in doing so, you must immediately put forth the same force in raising the bell to arms length. Track athletes know that something more than speed is essential in running the quarter mile distance. Endurance is required just as much as going through a long distance run, but in a different sense; the long distance runner needs only endurance, the 440-yard man needs enduring speed, the power to hold his speed more than four times as long as the century dash fellow. In the same way, a lifter may be strong on one lift, or on a few trials at that particular lift, as in trying for a record on the Two Arm Clean and Jerk. But, when he must do practically as well on that lift in addition to putting forth his best efforts on twelve more complete attempts, something more besides strength and speed and lifting skill is required. You can state the quality briefly as endurance.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 21 - THE BENT PRESS: THE MOST FASCINATING LIFT, ALSO THE SIDE PRESS - By Mark H. Berry Immediately following, we are outlining the important points in the performance of the Bent Press Lift. Right after the Bent Press, we describe another similar lift, the Side Press or One Arm Push. We want you to read the lift descriptions in this order; but strange as it may seem, we advise mastering the Side Press first. The man who has thoroughly mastered the details of the latter lift and can perform it smoothly will run into fewer difficulties in getting onto the fine points of the more complicated Bent Press. To do the job properly and absolutely thoroughly, the man who is willing to spend extra time on the successful mastery of these lifts will make more certain progress by first practicing a Side Press exercise with a dumb bell of moderate weight. In an effort to accomplish the greatest possible lift with one hand, European lifters years ago evolved the Bent Press. At first this lift was undoubtedly nothing more than an exaggerated one hand press. It was observed that a greater poundage could be handled with one hand if the lifter bent slightly to the side rather than to stand bolt upright. Then as the lifting attempts mounted into increasingly higher poundage, the athletes were forced to bend farther to the side.
Observations by some of the craftier men led to ways and means of employing a lower bend to improve the quality of the lift. Although evolved or invented on the continent of Europe, the lift has long since passed into disfavor in that part of the world, but has taken a firm hold on the lifters of Great Britain and the United States. We will not enter into the controversy as to which individual was mainly responsible for the perfection of the lift as we now know it. To the enthusiast, the greatest interest should lie in learning to perform the movement correctly. We shall, therefore, consider the chief technicalities involved in mastering the Bent Press. To begin with, very few men will find themselves adaptable to the complicated series of movements at the very start. Some few men will never be able to perform the lift. The proper way to get started is to first master preliminary exercise movements, and once having learned the rudiments, the actual lift should not be so difficult of mastery. Side Pressing exercises, where you press a dumb bell to arms length while bending to the side and the bar bell lift known as the Side Press will both prove useful in preparing yourself for this splendid lift, with which you may raise the greatest poundage overhead with one hand. A bar bell of rather extreme length is best for the advanced or experienced lifter, though the beginner may have greater success with a bell of three or four feet in length. Having lifted the bell to the shoulder, you balance it on one hand which we will assume for the present is your right. Observe that the forearm is perpendicular, and it should remain so throughout the lift. A straight line of support should run almost directly down through the forearm and the right leg. The right elbow should rest on the hip, and it is possible for you to hold the position. Some few men will find it necessary to force the arm away over on the upper back in order to gain a substantial support for the arm. Before commencing on the actual pressing, it is well to concentrate the mind on the complete movement as it must be performed and not expect to center the attention on each stage of the continuous lift. The scientific principle of the Bent Press consists of keeping the bell about shoulder height, supported on a straight line running through the perpendicular forearm and right leg. While the weight is thus supported, mainly by bone strength, the body is so manipulated by bending as to almost place the upper arm in a straight line below the forearm; then, at the proper moment, the right leg is bent and by means of a full squat, you succeed in bring the arm straight under the bell; from this position, you stand erect with the bell. Following is a more detailed description of each of the main stages; endeavoring to give as concise and complete description as possible with a minimum of illustrations. The bell is balanced on the right hand; it is best to swing the bar around so as to bring it as near as possible to being parallel with the shoulders. As to the exactness of your balance, it is better to have the bell slightly out of balance on the front or far end, rather than on the back or thumb end. Keeping the bell balanced on the right hand, you bend towards the left; meanwhile, keeping the left leg straight. It will be best to keep the left knee locked until you have bent pretty well to the side. Then you gradually begin to bend forward and bend the left knee. When performed in the usual manner, the body is bent neither directly to the side nor forward, but half way between.. You may help steady the body by resting the left hand on the left thigh or knee. As some lifters perform the lift, the hand is kept firmly on the knee and not removed throughout the entire bending movement. Others slide the left arm down along the left leg till the arm pit rests upon the knee. Some form of arm support is quite imperative if the lift is to be successful with a heavy poundage. Try to keep the right leg straight as long as possible, or
until the arm is nearly straight. Having reached a position where you find it necessary to bend the right knee, you bend the body to the limit and work into a squat with the arm straight under the bell. The final squat is one of the most important points if you expect to properly master the lift. With the bell safely balanced, and assisting with the left arm, force the body erect and the lift will be completed. Many beginners make the mistake of pulling the bell over with them when starting the bend to the side; this brings both the right leg and forearm out of perpendicular line. You must cultivate sufficient suppleness to enable you to keep the right leg, right arm, and the bell in practically the same position while bending the body and the left leg; only altering the relative position of these parts when ready to bend the right leg. Although we have stressed the importance of keeping a perpendicular line running straight through the supporting leg and lifting forearm, you will find it impossible to keep the forearm directly able the hip after you have bent well to the side. The extreme side bending will cause the elbow to move upward along the side of the body; however, the forearm must remain perpendicular. Those who find it impossible to rest the elbow on the hip at the commencement of the lift should adopt a style of pulling the lifting arm well to the back and using the latissimus muscle as a means of support. The perpendicular forearm is likewise essential when this method is employed. Some swinging or turning of the bar is necessary, as with the sideward and forward bend of the body, you also alter the position of the upper arm and lifting hand. The thumb end of the bell will follow the head to some extent as you go down, and as you gain the upright position at the finish of the lift, the bell is bound to swing back around again. A decided fast turning of the bar is induced by some lifters, but a moving weight is more difficult to balance than a stationary one, so you will do well to cultivate steadiness of the bar. A constant upward pressure on the bar must be maintained throughout the lift, even thought he bell remains at one level. The latissimus muscle must be strong to properly support the upper arm as a terrific strain is placed on that muscle during the entire lift. A large and powerful latissimus is a great help, and furthermore, this lift develops the muscles better than any exercise you can practice. All in all, the Bent Press is extremely complicated, but once mastered, you will always feel well repaid for your trouble. THE SIDE PRESS The action of the Side Press is very similar to that of the Bent Press, and although the rules governing it call for more strict positions, the lift is not a complicated one. A bar bell is used should be Cleaned to the shoulder with one hand. Stand with the feet about twelve inches apart, both legs straight, the bell at the shoulder. At the commencement of the lift, the shoulders must be level and the lifting arm must be kept free of the body throughout the entire lift; likewise, the free arm must be kept clear of the body and cannot assist in any way. The proper commencing position should be with the body erect, weight squarely placed on both feet, legs straight, the free arm held out to the side; the lifting arm held off the body, the bar bell at shoulder height and several inches from the deltoid. It will be best to turn the bar bell as we suggested for the Bent Press, that is with the bar almost parallel to the shoulders. You will find the lifting arm will need some support, and this is best supplied by the latissimus, which may be flexed strongly, the triceps resting against it. Lean to the side, and keep bending as far down as you can, meanwhile vigorously exerting the combined latissimus and triceps to steady and evenly press the weight. As it is impossible to actually bend far to the side, you will learn to bend partly forward. The farther you can bend the body, the more successful the lift will be, as the legs must remain straight.
The accomplished Side Presser will learn to lock the whole upper body and use the hips as a hinge; very little could be accomplished by bending to the side, while keeping the legs in the perpendicular starting position; you must learn to thrust the hips out well to the lifting side, inclining both legs in the same direction; this assists in properly centering the body and at the same time a counter balance is effected. The hip position will be assisted by turning both feet in the same direction, having both point well to the left. This lift is not nearly as hard to learn as it sounds. Proper mastery of details will enable you to perform the Side Press in a very technical manner. First using the free arm as a counter-balance, and then the hips in the same manner. It will pay you well, to get this movement down pat before attempting the Bent Press, and then make an exaggerated Side Press when first attempting the more difficult lift. The longer you can keep both legs straight, when commencing the side bend of the Bent Press, the less trouble you will have in getting under the bell. The Bent Press, like the One Arm Snatch, is performed slightly different by every specialist, but is hard to do a decent Side Press without following the details as just outlined. This is due to the compulsory arms free from the body and locked knees limiting the muscular actions.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 22 - LIFTING MOTION EXERCISES: A COMPLETE AND NOVEL SYSTEM OF PHYSICAL EXERCISES: ALSO GUARANTEED TO IMPROVE THE LIFTING ABILITY OF ANYONE - By Mark H. Berry While we do not wish to detract from the value of the standard and well established exercise movements with bar bells and kindred apparatus, nevertheless we believe it possible to substitute another set of movements which will prove every bit as successful and satisfactory. To those who are about to begin a bar bell training course, or to those who have had some bar bell experience and wish to follow an entirely different sort of program, we offer the following. These particular movements have not been practiced to any great extent anywhere, though we will not go so far as to claim originality. To make any such claim would only serve to admit a lack of knowledge of our subject. In as much as modern bar bell lifting comprises the best possible system of training the human body, and as we are primarily interested in developing speed as well as strength, we do not hesitate to recommend these movements as a complete exercise system or course. Furthermore, as America is searching for champion lifters in an effort to excel the world, there is no better method of developing our talent than by encouraging the novice to specialize on exercises of this nature. The movements are fundamentally the same as the standard recognized lifts, therefore it will be a simple matter for our budding athlete to later change over to actual lifts; and, with a far greater chance of attaining expert proficiency than if he had been practicing exercises which were entirely foreign to the lifting movements. First: The One Hand Clean Motion Bend over in the first position, pull the bell up and over to the shoulder into the second position. You will note that as the bell is pulled upward, the knees are bent and you assume a full squat as the bell reaches the shoulder. This movement should be executed rather quickly. Immediately lower the bell to the floor, at the same time allowing the body to come back to the first position. Practice keeping the left hand on the left knee to assist in the lifting with the
right arm. Repeat five times, and then the same number of repetitions with the left arm. Second: One Hand Stiff Legged Snatch Motion. The object of this movement is to raise the bell from the floor to arm's length overhead in one movement, without bending the knees. Assume position, pull as hard as you can and throw the bell up. Lower bell to floor and repeat a total of five times. Then do the same with the other arm. Keep the back as straight as possible throughout the motion. Third: One Hand Jerk Motion. From position, toss the bell upward, and at the same time bend the knees and squat into position. Keep the left arm free of the body. In performing this movement, you are to toss the bell up very quickly and the squatting is to be just as quick, or rather the leg and ram movements are to be in unison. Assume the erect position, and repeat four more times; then the same with the left arm. Fourth: Bent Snatch Motion. Raise the bell overhead with one hand. Now, still holding the bell overhead, squat into position. Then return to the first position and repeat a total of five times. The left should be exercised the same number of times. In practicing all of the foregoing motions, use an amount of weight which will permit proper performance with respect to every detail. At first it will be necessary to use very light bells, but after becoming accustomed to the coordinated movements, you will undoubtedly be surprised at the ease with which you handle what was formerly a heavy weight. Practice three times a week, and increase one repetition each week. After practicing three days on the tenth repetition, increase the weights and start again on five counts. Remember to keep your eyes on the bell at all times, as by doing so you help to preserve your balance. Fifth: Stiff Legged Motion. This is similar to the second motion, excepting that the bell is to be raised only to the shoulder instead of overhead. Pull the bell into position without bending the knees. Perform the movement as quickly as possible. Lower bell to the floor and repeat, afterwards changing to the other hand. Sixth: Two Hands Clean Squat. From the first position pull the bell up quickly and strongly and then sink into the low squat of the second position. Be sure to have the elbows well forward when holding the bell in the second position, as this will help you preserve the balance. Also keep the feet flat on the floor as otherwise your balance will be rather precarious. Let the bell back down to the floor; it will be easier if you first rise to the erect position and then lower the bell. Five repetitions should be sufficient. Seventh: Two Hands Stiff Legged Snatch. The same as the second motion, but with two rather than one hand. Send the bell quickly to
arm's length overhand and repeat a total of five times. Eighth: Two Hands Squat Jerk. With the bell at the shoulders, it should be tossed to length of arms overhead. As the bell is tossed overhead, the knees should be bent, and you squat deeply into position. This complete motion should be performed quickly and smoothly. Come to the erect position while holding the bell overhead, lower it to the chest and you are ready to repeat. As you begin to handle heavier weights, it will assist greatly to make the complete movement quickly and without a stop. That is, sink to squat and spring immediately to the erect position. Ninth: Two Hands Stiff Legged Clean. The bell is to be lifted from the floor to the erect position. The principal object is to start from the erect position in front of the weight, then to bend down quickly, grasp the bell and pull it to the chest, all without a stop; and while keeping the knees straight. This same plan may be followed in practicing the seventh motion. Tenth: Two Hands Alternate Split Jerk Motion. Starting with the bell at the chest, the feet fairly close together, and the knees straight, suddenly bend the knees and toss the bell to full length of arms overhead. As the bell travels upward, split the feet, moving one forward, the other to the rear. From the second position, lower the bell, at the same time bringing the feet together. Then repeat the movement, this time alternating the position of the feel. Repeat a total of ten time, that is, five times with the right foot forward, and five times with the left forward. Increase two counts each week for this motion. Eleventh: Two Hands Rapid Press Motion. This is identical to the regular two arm press, only that the movement is performed quickly and without a stop. Stand erect and in rapid succession press the bell to length of arms overhead, and back to the chest without a stop. Five counts should be plenty. Twelfth: Special Bridging Motion for the Neck. This is similar to the regulation Wrestler's Bridge. Assuming that position with a bar bell within arms reach at the head, you pick the bell up and hold it at arm's length. Note that you have the toes and not the entire foot in contact with the floor. Rock the head till the shoulders merely touch the floor, then back till the bar bell rests on the floor, meanwhile keeping the arms straight and held out at an angle. Benefits derived from the foregoing exercises: The entire body is developed and strengthened by each motion. A little study of anatomy will reveal the principal muscles involved in each motion. The entire group of exercises just outlined will prove very efficient in training oneself to master the low position in lifting. We know of no better way of getting accustomed to the low position of bending the knees to get under weights. In modern lifting, the prime essential seems to be a proficiency in getting down under the bell as it travels upwards. Even though
you do not care to master the extreme low styles in lifting, the regular practice of movements such as these will make your legs more springy and efficient, whatever your style of lifting. For instance in the Two Arm Clean, you may prefer the style of Charles Rigoulot; nevertheless, a certain amount of time spent on the low squat will make your knees stronger and more supple for the other style.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 23 - THE WORLD'S STRONGEST MEN: ALSO THE STRONGEST MAN - By Mark H. Berry With so many athletes claiming to be the world's strongest, the questions become most confusing to the beginner or casual observer. Those who are fairly well acquainted with the recognize lifts and the accepted records are not so liable to pay attention to the claims of every professional who wishes to be known as the best the world has ever seen. As in many other things, a misunderstanding cannot exist if the public is informed concerning the facts. Right here is the key to the solution of the all the faking which has been imposed upon a most gullible public. Enlighten our dear public concerning the facts. However, such education is easier said than done; till no reader of this volume need longer be in doubt on matters pertaining to strength. Just what class of strength feats form the best criterion for deciding which individual is the stronger. Among professional exhibiting strong men we find some who gain a reputation by bending iron bars, breaking chains, tearing phone books and decks of cards, driving nails through boards with a blow of the fist and feats of a like nature. Others make a name for themselves by performing supporting feats and holding weights upon the feet or body. One strong man claims distinction on his ability to make a high class one hand lift; another points to his two arm lifting ability; another expects fame to honor him due to his Back or Harness Lifting. How are we to recognize all of these men as the "strongest man" and which should be entitled to the greatest honor? To properly decide the question, it is first necessary to arrive at some conclusion as to what type of strength feat requires and demonstrates the greatest degree of strength. We know of Arthur Saxon having put overhead with one hand 336 and possibly 370 pounds; the great Arthur also succeeded in putting the greatest amount of weight overhead with two hands when he lifted 448 pounds in the Two Hands Anyhow style, raising 336 with the right arm in a Bent Press, and then bringing a kettle bell of 112 pounds up alongside of the heavier bell. The greatest Two Hands Jerk stands to the credit of Karl Swoboda, of Vienna, who jerked 408 3/4 pounds after lifting it to the shoulders in the Continental style, that is, with two movements form the floor to the shoulders, he also lifted overhead the enormous weight of 442 pounds, after others had put the bell at his shoulders. The best Jerk poundage accomplished by Saxon was 350 pounds, so it would seem Swoboda was far superior on actual two arm lifting and strength. The Two Hands Anyhow is a splendid method of lifting when a high class poundage is elevated overhead, but the lift is not recognized as superior to a double handed Jerk. A small man of 122 pounds bodyweight has lifted 272 pounds in the Anyhow style while his best Jerk was 238 pounds. When we consider that only the best 148 pound men are capable of Jerking 272, no one would be so foolish as to imagine the 122 pound man as strong as the high class 148 pound men. Granting the necessity of tremendous strength in accomplishing the 448 and 272, we are compelled in fairness to the lifting game and its devotees to make comparison on the
generally recognized double handed lifting poundage of these same men. The Two Hands Anyhow happens to be a lifts practiced by few lifters, and due to not being generally recognized throughout the world, it is rather difficult to use it as a means of arriving at a decision on the strongest man among all lifters. It must be recognized that one lifter may excel everyone else at lifting a weight with the little finger, another may outshine all others at teeth lifting, and so on, but there certainly is no reason for basing a claim to the title of strongest man upon the ability to excel in this one way. Some standard must be used which is generally recognized throughout the world, and as no one lift can be used in fairness to all lifters, an officially recognized as the basis of championship competition. Certainly the man with the highest total on this set should be entitled to more consideration than the man who bases his claims on an ability to do some one unusual feat. A discourse on strength or physical development will hardly be complete without a certain amount of discussion concerning the strongest man living today as well as the strongest man of all time. Frankness will be the best policy in this respect, so we might as well state that no individual ever earned the right to be known as the world's strongest man. There will, however, be no harm in considering the worthiness of all claimants to the title. Louis Cyr, of Montreal, Louis Uni (Apollon) of France; Arthur Saxon, of Germany; Eugene Sandow, likewise of Germany; all of these have probably been best known throughout the world as properly entitled to the honor. As far as strength is concerned, two or three big Viennese lifters were properly better fitted for the title. Joseph Steinbach and Karl Swoboda were both men of tremendous strength, yet because they were not theatrical showmen the world heard little of them. Scores of athletes throughout history have laid claim to being the strongest man of all time, and during recent years the strong men have proven no exceptions to this practice. Warren Lincoln Travos. Lionel Strongfort, and Herman Gorner have had staunch supporters, nevertheless the elements of personal opinion, national patriotism, and publicity influences must all be considered. Before we may properly entertain the claims in behalf of any of the above named athletes, it will be necessary to decide which merits shall entitle each to worthy consideration. Some of the men were pure lifters, others showmen performing exhibition feats of strength; some of lifters belong to the Back and Harness lifting school, others to the bar bell branch of the game. Louis Cyr was undoubtedly the greatest Back and Harness lifter of whom we have any record, and at grip lifting (lifting weights off the floor with hand grips) he was also supreme. Warren L. Travis is the other athlete in the group representing this same type of lifting. In Back lifting, Cyr has been credited with 4300 pounds, while Travis has claimed 4000 pounds. The latter has claimed the same poundage in the Harness lift. Cyr has been credited with 1897 3/4 pounds for the Hand and Thigh Lift, while Travis has claimed no more than 1600 pounds. Travis has raised 881 3/4 pounds with two fingers, and in a repetition Back lift, 2500 pounds fifty times in twenty-five seconds. To the best of our knowledge, Travis has never claimed to be stronger than Cyr, and as the latter has been dead for a number of years Travis has without a doubt been rightfully entitled to some distinction as a Back, Harness and dead weight lifter. Practically all claims in behalf of Apollon have been made by Frenchmen, and as no world's records are credited to him, it is rather difficult to seriously entertain such claims. By no means do we wish to belittle the abilities of the wonderful Apollon, but his principal feats were of such a nature that it was necessary to see them at first hand to fully appreciate the strength of the man. He performed feats with awkward and cumbersome thick handled bells, which other strong men found it quite impossible to handle. However, when comparing him with the best men of his time as
well as those of other days, it is necessary to compare feats pound for pound, so that if a man handicaps himself by using bells with unusually thick handles, we cannot very well consider the feat in compiling a record lift or in a comparison of his lifts with others. Eugene Sandow was undoubtedly the possessor of the best shape among all modern men, but there is absolutely no basis for referring to him as the world's strongest man. He was not the strongest man in the world at any time in his career, much less to be considered the strongest man of all time. His best feats were: One Hand Bent Press of 271 pounds, a Two Hands Anyhow of 269 pounds . (216 B.B., and 53 K.B.), Two Hands Snatch 231, and One Hand M. P., 121, Sandow was a remarkable showman, and should be entitled to recognition as such, but his lifts and feats of strength simply did not compare with those of other strong men who appeared before the public either during, before, or after his best days. Louis Cyr made a One Hand Press of 273 3/4 pounds, which although not a Bent Press, nevertheless exceeded the best poundage of Sandow. Arthur Saxon is officially credited with 336 pounds and unofficially 370 pounds has been claimed for him on a one hand Bent Press. Saxon accomplished a Two Hands Anyhow of 448 pounds, and could Snatch more than two hundred pounds with one hand. These few figures will serve as a fair comparison of the strength of Sandow and Saxon, the latter being entitled to quite a bit of consideration in a discussion of strongest men. Among the more modern claimants to the title, Lionel Strongfort, whose real name is Max Unger, bases his claims on a reputed Bent Press of 312 pounds and a supporting feat of holding an automobile and bridge, the weight of which was claimed to be 7000 pounds. Herman Gorner, a German who resided for some time in South Africa and who has lately been performing in England, can with every sound reason be seriously considered among the few strongest men of whom we have any record. His lifting feats are all first class, and besides, his professional act includes real strength feats. His best official lifts are: Two Hands Clean and Jerk, 352 3/4 pounds; One Hand Swing, 203 1/2 pounds; Two Hands Snatch, 264 1/2 pounds; Two Hands Clean and Jerk behind neck, 336 3/4 pounds; Two Hands Dead Lift in British style, 652 1/4 pounds; One Hand Dead Lift in British style, 548 1/2 pounds, and 501 pounds, with right and left hands. Joseph Steinbach of Vienna, Austria, has officially performed a Two Hands Continental Jerk of 387 pounds, a Two Hands Snatch of 264 3/4 pounds; Two Hands Continental Press of 335 pounds. At the same time, he holds the world's records on lifts performed with two dumb bells. Karl Swoboda, a massive Viennese lifter, was the first man to correctly succeed with over four hundred pounds in the Two Hands Jerk, accomplishing 408 3/4 in the Continental style. He also succeeded in Jerking 422 pounds from his shoulders after the weight had been put in position for him at the shoulders. Having duly considered the above several claimants, and of course there are dozens of others who might be included, we should now pay honor to the present world's champion bar bell lifter, Charles Rigoulot, of France. As bar bell lifting is no recognized as the standard means of testing the strength of strong men, both amateurs and professionals, we must recognize the Frenchman as the world's strongest man. Rigoulot has lately succeeded in a Two Hands Clean and Jerk, of 402 pounds. In the Two Hands Snatch, Rigoulot has accomplished 110 pounds, and in the One Hand Snatch, 254 right and 221 pounds left. If asked for my estimation of the proper ranking of the strongest men, I would list Charles Rigoulot at the top.
As to the ranking of the other leaders, it would be rather a difficult matter to decide which was best when they were all accustomed to different lifts and lifting conditions. Therefore, it might be well to rank several on an equal basis as entitled to the distinction of "goliaths of humanity." In this rating, we would include Apollon, Cyr, Gorner, Saxon, Swoboda, and Steinbach. We are inclined to rank a man according to his bar bell lifting ability rather than on the grounds of exhibition or Back lifting feats. Remember that in his day, Cyr ranked at the top as a bar bell lifter, with his double handed Clean and Jerk of 347 pounds, Continental Press of 301 pounds, Side Press of 273 1/4 pounds, and Snatch with either hand of 188 1/2 pounds. Saxon came along with a Bent Press of 336 pounds, Steinbach beat Cyr on the Continental Press by thirty-four pounds, and now Rigoulot has beat him by over fifty pounds on the Two Hands Clean and Jerk, and by sixty-five pounds for the One Hand Snatch. As great as the feats of Cyr may appear, we are of the opinion that they can be greatly exceeded if first class lifters take the trouble of training on the Back lift and the Hand and Thigh Lift, as well as lifting awkward and cumbersome objects. Cyr is credited with a Back lift of 4300 pounds, but strict investigation fails to prove that the weight was authentic. The weight consisted on men from the audience who volunteered to stand on the platform. The method of computing the weight was to take the work of each man for his weight as he stepped on the platform. However, the majority of experts are willing to grant that Cyr should have been capable of lifting that amount of weight. When we consider that an amateur middleweight, Boyd Shearer, of Portland, Oregon, succeeded with 3502 pounds under strictly official conditions, and that Travis has lifted 3660 under contest conditions, on the same evening that he performed nine other heavy feats, we believe some good heavyweight should be able to train himself to exceed the lift of Cyr. The Hand and Thigh lift of 1897 1/4 we believe can be exceeded, and firmly consider a number of good heavyweights capable of doing so if they specialized on the lift for a while. Three American middleweights have succeeded with creditable poundage on this lift; Charles MacMahon with 1500 pounds, Frank Olender and Frank Dennis with 1410 pounds. The lifts of Olender and Dennis were performed under strictly official conditions. A small European, George Lettle has been credited with 1763 pounds for the Hand and Thigh Lift. As this man was hardly more than a featherweight, and as the lift was evidently performed under fairly strict conditions, we can easily realize the possibilities if the really good big men would become interested in the lift. Some of the champion heavyweights should be capable of lifting a ton if they took it seriously for a while. The last man on the Two Hands Dead lift among the above quartet is Frank Dennis, whose record is 506 1/4 pounds. Herman Gorner holds the official world's record with 652 1/4 pounds. Here is a difference of practically one hundred and fifty pounds, or 30% better. Why not figure that the lifts of Llender and MacMahon could be exceeded by 30% by first class heavyweights? On the gross lifts, John Grun Marx continually claimed two tons for a Harness lift, and Charles Sampson actually lifted 4003 pounds with Harness at the London Sporting Club. There is no question about it; Sampson did not compare with the greatest strong men, so we feel confident of someone beating the heavy lifts of Cyr, when first class men become sufficiently interested in such feats. Again, we might consider men like Steinbach, Gorner, Moerke, and Steinborn, whose all around ability on strength lifting feats rank them at the top. Rigoulot now Cleans and Jerks far more than any of these men could Continental Jerk. Or, in other words, we might say that Rigoulot is capable of handling all by himself, weights far greater than those other giants of man power could Jerk from the shoulders, regardless of how the weight was placed in
position for them. Also, in the Snatch lifts, both with one and two hands, he outshines these other men by many pounds. Only one man, Karl Swoboda, has Jerked a heavier weight than Rigoulot, and he had to Continental the bell to the shoulders; that is, lift it from the floor to shoulders in two movements. Employing this style, he managed 408 3/4 pounds, whereas Rigoulot has tossed to arm's length 402 pounds after raising the bell to his shoulders in one movement. The Frenchman is still a young man, and there is no doubt he will improve. We might as well look forward to a Clean and Jerk exceeding the best previous Continental Jerk. To properly consider the case of those strong men who prefer Back, Harness and Hand and Thigh Lifting, and supporting feats where thousands of pounds are held above the body, we wish to say that personally we try to be very open-minded concerning their respective claims. As far as total poundage is concerned, this class of strong men can show the highest figure. Therefore, if gross weight was to be considered as entitling the man to highest honors in the strength field, the gross weight specialist would certainly win out. And therein hangs a tale, and darned hard one to unravel if we wish to be absolutely fair to all concerned. Professionals get into the gross weight class because the extremely heavy lifts impress the audience while bar bell and dumb bell lifting means nothing to the show going public. The majority of the strong men in this class have trained in their earlier days with bar bells almost exclusively, while the others have combined both types of lifting throughout their career. But, when a man must make a living, he shows the class of work the public likes to see, and very soon the rush of business finds him entirely taken up with exhibition lifting, supporting, and so forth. So far as pure strength lifting feats are concerned, the exhibiting professional in most cases is not as strong as he was an amateur. On the other hand, the professional who instructs and has an opportunity to keep in condition on actual bar bell lifts will continue to improve. The controlling bodies of weight lifting throughout the world, sponsor and encourage straight bar bell lifting only. This is true in every country where lifting is given official recognition. We feel certain that nowhere in the world outside of the United States has an attempt been made to officially conduct National lifting championships on such lifts as are commonly classed under the heading of "Body Lifts." The Association of Bar Bell Men, sponsored by STRENGTH Magazine has been awarding medals and diplomas for totals on this class of lifts; and in 1927, at the instigation of the writer, championships were conducted in the various bodyweight classes, for both amateurs and professionals, for the first time in history of lifting, we are certain. The lifts encouraged in the group are the Back Lift, Harness Lift, Hand and Thigh Lift, One Finger Lift, Two Finger Lift, Teeth Lift, with the Two Hands Dead Lift included. Even with this attempt at encouragement, heavyweight professionals have made no attempt at competition. The professional in the lifting game seldom enters a contest, and when a contest is mentioned, he talks in terms of big money, and insists on his own terms. However, the fact that a number of amateur and professional "Body" lifters in the lighter classes did compete shows the possibility of arousing and keeping alive some interest in that branch of sport. With official world wide recognition lacking, and with leading heavyweights unwilling to regularly perform records under official sanction in public, the "Body" lifting branch of the game can hardly register a serious claim to consideration in deciding the strongest men. The outstanding bar bell lifters lift in public, either for records or in competition, at rather frequent intervals. Considering all of the above facts, we can hardly be blamed for insisting that bar bell lifters be honored in preference to lifters who base their claims on the ability to perform other feats. We would undoubtedly hold a different opinion if a champion Back and Harness
lifter would register poundage on the recognized bar bell lifts about equal to the performances of some of the leading bar bell men whom we have considered. For instance, a man like Gorner, Moerke, Steinbach, or Steinborn who also held high records on the other class of lifts. Back some years ago, Louis had a good right to be considered the world's strongest man; he was supreme at "Body" lifting, and also could lift poundage equal to, if not superior to, the best bar bell lifters. During recent years, Warren L. Travis was undoubtedly the best Back and Harness lifter, but Travis is now retired and to the best of our knowledge there is no outstanding performers at that class of strength feats at the present time. Up until the advent of Charles Rigoulot as top man of bar bell lifting, that branch of the game was undoubtedly confused as to a champion. Several men were considered but none stood above the others. There can be no doubt as to the right of Charles Rigoulot to the title at the present time; and of course, he is the greatest bar bell man of all time. As to answering the question of who should be entitled to the distinction of "Strongest Man of All Time," we prefer to leave the reply to the judgment of our readers.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 24 - THE CHAMPIONS IN PHYSICAL DEVELOPMENT: THE CHAMPION FOR MUSCULARITY: THE CHAMPION FOR SHAPELINESS - By Mark H. Berry Every realm of human endeavor has its outstanding exponents, and wherever the element of competition enters a champion is recognized. We have now been considering a discourse on the world's strongest man. Why not a champion for physical development? This sphere of physical culture is attractive to a greater number than excelling in strength. Of even more widespread interest would probably be the matter of deciding the champion for shapeliness or physical perfection. The ideal physique of the present day. Therefore, let us lengthen our discussion of championship for muscular development and shapeliness: the ideal types of physique, we might say. First, suppose we consider the candidates who are most impressive in muscularity. Many points have to be taken into account. Some athletes are impressive due to massiveness alone; size alone is their fort, and in proportion to men of smaller size, they fail to measure up so well. The muscles of the giant seldom stand out as you will find them on some of the smaller men, especially athletes in the middleweight and lightweight classes. The exceptionally large man is apt to possess a light covering of adipose tissue over all his muscles, lending a smooth appearance to the muscles, and eliminating the lines of separation. Likewise, the majority of human mastodons possess muscular bulges composed of a certain amount of fat intermixed with muscle. This is, of course, true to some extent, of any athlete who is not trained down too fine; but the point we wish to bring out is that truly massive measurements must be composed of a large part of adipose tissue. For massiveness combined with pleasing proportions, we probably must recognize the French giant, Apollon as supreme. In our estimation, though, the palm for muscular development as the eye sees it, proportions and appearance of the development, regardless of the size of the man, goes to Otto Arco, whose true name is Otto Nowoslielski. Arco, compared with all others, is honestly a man best fitted to wear the olive branch for excellence and muscular development. If ever given the opportunity to gaze upon this remarkable physique, I am sure
the only point on which you may vary my opinion is that of actual size. Arco is, in street attire, a small man. Nevertheless, what does it matter if the man possesses the qualifications in development entitling him to the honors we wish to bestow. George Hackenschmidt, among other big men, might be chose by some as a more fitting example of development. Keeping this possibility in mind, and comparing the muscles of Hackenschmidt and Arco we are sure you will be convinced as to the comparative justice of our opinion. The muscles of Hackenschmidt simply do not stand out as those of Arco, either individually, in groups, or as a whole. Truly, the supreme example of physical perfection among modern mortals was Eugene Sandow. Very few will question this statement. Sandow was far from the strongest man, even of his time; nor did he possess the largest measurements or the most massive muscles, even for athletes of his own height; but Sandow certainly had shape, that indefinable something which pleases the eye and leads men and women alike to worship the possessor as an idol. Still, as impressive as we must concede the physique poses of Sandow to be, the writer cannot reconcile himself to the belief that Sandow excelled all other men in the effect created upon the eye of muscular impressiveness. Some of the poses of Arco, we believe, create an impression of muscularity, not even to be found in the wonderful poses of Sandow. In deciding upon the athlete most qualified to be know as champion for shapeliness, or possessor of the most ideal physical proportions, we can refer you to another chapter, where we discourse at considerable length upon the subject of ideal proportions. We see no reason for carrying on any sort of argument at this time in support of our conclusions. The proper thing, as we see it, is to suggest that the reader carefully consider the merits of all poses. Then decide whether or not you feel inclined to agree with our opinion that Siegmund Klein should be recognized as the model of the present day, most entitled to the distinction. We have now selected three champions in physical culture; one for strength, another for development, and the third for ideal proportions.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 25 (Part I) - SANDOW, SAXON, ET AL., FURTHER DISCUSSIONS ON THE SUBJECT OF STRENGTH - By Mark H. Berry The wave of popularity upon which the doctrine of muscular development has ridden for some years has often been attributed to the rise of Eugene Sandow, and his contemporaries, to fame. To delve into the matter at some little length will convince us that Sandow and his fellows were merely fortunate to appear during a certain period. As we might put it in other words, they were actors with parts in a great play. Sandow first become known in 1889; quite a number of very good strength athletes preceded him during a period of ten years or so. These athletes comprised but one side of the rising consciousness of the necessity of physical education in the life of modern civilized humans. The great strong men of that day represented the purely physical side. The other side could more aptly be referred to as being purely mental, represented by educators, physicians and scholars who began to make a scientific study of the problems of physical education. Some of these men introduced systems of physical exercise, ranging all the way from a simple group of calisthenic movements up to the most complete and complicated systems embracing the use of all forms of gymnasium apparatus.
If we were to delve into the subject, intent upon finding some cause for the increasing interest in physical education, we might arrive at a conclusion similar to the following brief hypothesis. The age of machinery was rapidly advancing in all parts of the civilized world. Men were finding less reason to employ physical strength in the performance of the world's work. Is it not reasonable to surmise that some urge within man, inherited from toiling ancestors, prompted the adoption of some means of substitution for the physical activity lacking in their occupations. The scholar, with plenty of time at his disposal for thinking, probably observed the physical decline of the urban populace, resulting from insufficient exertion. The urge within the blood of man, coupled with the observations of the scholar, undoubtedly accounted for the interest in physical education. It would take an entire book to follow this hypothesis to a satisfactory conclusion. However, a little thought will convince you of the truth of the assertion that the lack of wearying toil in the necessary work of the world has a close relationship to the present day popularity of athletics and active games of diversion. Furthermore, modern machinery gives us the leisure time to engage in such games. The beginning of weight lifting as we now know it is rather remote, and its early history is most indistinct. Certain it is that ancient man must have at times held some form of impromptu contest to determine the strongest man in the tribe or village. Such a contest, most likely would have consisted of the lifting of cumbersome rocks. Just what sort of tests would be included in the contests we can only imagine; it seems that men of that ancient date would have been impressed by the lifting of a huge rock from the ground more than by the overhead lifting of stones with either one or two hands. We are inclined to believe that one hand over head lifting is the most modern of all styles as more science and study of the subject was necessary before methods were perfected. Without the employment of some science, it is impossible to lift a stone or other cumbersome object of any size with one hand. Primitive man, if he engaged in any contests to determine the strongest man ( without engaging in physical combat) would have confined such efforts to the lifting of the largest stone from the ground, and the throwing of large stones with either one or two hands. The shouldering of heavy objects must have held the interest of men of ancient times, when the subject of strength was discussed. Such tests would have a practical application to his regular life. It might at times be necessary for a man, unaided, to lift or roll a rock of large size; it might also prove a matter of life or death to be able to throw or hurl a large stone at an animal or adversary; and, throughout most of history, it has been of immense practical value to be able to shoulder and carry a heavy load. Just when, or why, dumb bells were originated it is impossible to tell. The earliest employment of a lifting apparatus in the form of a bar bell probably was the use of an axle and two wheels in a lifting contest. That would have been ages before a dumb bell or anything like a dumb bell was thought of. Exhibiting strong men appeared in public only during the past few hundred years. They would lift familiar objects to be found anywhere, such as casks, kegs, barrels, large stones, and with the aid of harness might also lift a horse or cow. Scale weights of solid iron could also be easily procured for single arm feats like muscling out a weight at arms' length or lifting a weight in the teeth. Sometime during the past two centuries, some instructor in physical exercise conceived the idea of holding handy pieces of iron in the hands as an aid to the effectiveness of the prescribed exercises. Besides observing hat different weights were required for individuals of different degrees of strength, it was also soon noticed that a greater degree of strength and development could be obtained by exercising with slightly heavier weights than they had been accustomed to handling.
In time, impromptu lifting contests with the heavier bells created a demand for bells of still heavier weight. After impromptu contests developed considerable interest in lifting as a sport, even though of no more than local importance in certain communities, some of the more clever men struck upon the idea of a longer handled dumb bell for two-handed lifting contests. This in brief outlines the evolution of the bar bell up to its most crude state, a solid piece of iron on each end of a long bar. That stage was reached something over a hundred years ago. Since that time, various changes have taken place in the design of bar bells, in order to add an efficient means of making them progressive. Progressive graded weight exercise, as we know it today, with bar bells and dumb bells and kettle bells has been known for a relatively short time. Probably it would not be so easy to prove exactly where, when, or by whom it originated, as undoubtedly very strong claims might be advance in favor of men of different nations. Professor Edmund Desbonnet, of Paris, began along modern lines in 1885. Various changes have been brought about from time to time, but the fundamentals have remained the same, wherever the system has been adopted. Professor Louis Attila, an athlete with a wide European experience, opened a physical culture studio in New York City in 1894 and was instrumental in proving to American athletes the value of heavy exercise. The system, however, was known to American athletes previous to the advent of Attila, through the visits of European strong men to gymnasiums in our leading cities. Eugene Sandow did a lot to popularize lifting exercises when he toured this country in 1893. In spite of all these preliminary efforts at introduction, the public in general did not begin to recognize the value of heavy exercise until the Milo Bar Bell Company came into existence. It was then, in 1902, that the progressive graded weight system of physical culture was introduced in a thorough manner to the American public. The subsequent establishment of STRENGTH magazine has undoubtedly proven a greater influence in the popularization of heavy exercise than any other factor. In America, the bar bell and weight lifting movement can be said to be purely of a physical culture nature. In Europe, bar bells are used chiefly as a means of indulging in the sport of weight lifting, while in the United States, but a few of those who follow progressive weight exercise become interested in weight lifting as a sport. In the United States there are undoubtedly a few hundred thousand men who have exercised to some extent with bar bells. As to the number of men actually interested in the sport of weight lifting in an active way, there are probably as many as five thousand. These figures are purely hypothetical, it must be understood, but we believe that we are qualified as much as anyone to make a fairly accurate guess. Truly, a large percentage of the non-lifters among the bar bell users practice some of the lifts occasionally, or at least they have at odd times tried their hand in at the game, as we might say. Proficiency at any thing, however, only attends the efforts of those who are persistent over a considerable length of time, and as greater number of men and youths are interested in muscular shapeliness and physical proficiency than in exhibiting strength publicly, more time is devoted to developing exercises than to lifting practice. Many mistaken impressions are current concerning bar bell exercise and weight lifting. One of the most mistaken of all these faulty impressions is the belief that strong men and their followers are to be classed as rough necks; or if the use of that particular expression seems too strong, we might state it more mildly by saying popular belief classifies those who practice strength feats and muscle developing exercises among laborers and truck drivers. There is no intention here to malign men who make their living driving trucks, but I trust you know as well as I the popular use of the term "truck driver" when hard work is mentioned. Having
personally had different ideas of those who are followers of the "iron game" as it is called by enthusiastic devotees, I have kept a close check for a long time on the occupation, as well as the ages of those who enroll as my pupils. This check has proven that only about one-fourth of those who enroll in a bar bell course are to be classed as not belonging to white collar occupations. This would include farmers, mechanics, machine operators, laborers and all men who follow what might be termed ordinary jobs. This one-fourth would also include policemen, soldiers, railway and street car employees, and many other lines of work. Another fourth we find consists of college and high school students, with the largest percentage among the former. One half of the total enrollment, we find, belongs among office workers, clerks, and many others employed in white collar occupations, or as they are sometimes called, pencil pushers, who are not called upon to perform any amount of physical work. Of the remaining one-fourth, we find fifteen percent belong to the class of higher salaried men, small business men, office executives, school teachers, etc. Ten percent of the total number are from the professions, mostly as physicians, clergymen, lawyers and dentists, with some few big business executives. When you consider the relative number of average citizens employed in the classes listed above and compare them with the enrollment figures you can appreciate the high occupational standard of those interested in bar bell exercise. The reader may then readily understand how mistaken the impression is that bar bell users are comparable to the class mostly associated with pugilism or as they are otherwise known, "rough necks."
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 25, Part 2 - SANDOW, SAXON, ET AL., FURTHER DISCUSSIONS ....(Continued) - By Mark H. Berry A question may enter the minds of many. Are men as strong today as in days of old, and are the strongest and best built men of today on a par with the best men of other days? We will first give our replies and then do some explaining by way of making ourselves thoroughly understood. We believe that among the active strong men of the present day will be found stronger men and a greater number of stronger men than at any time in the history of the world. With the exceptions of Arthur Saxon and his ability at the Bent Press and Louis Cyr at Back Lifting, the strong men of today are capable of doing anything within the capabilities of old timers. The real reason, we believe, why the records of both these men stand, is because the lifts are unpopular and not properly encouraged. The majority of lifting records are held by the men of Continental Europe, and while records are continually soaring on those lifts which are popularized, the Bent Press stands as a discredited lift in the mind of the modern European lifter. We have already discussed the Back Lift. We are firmly convinced there are more well developed men in the world today than at any other time in modern history. With the exception of Eugene Sandow, we believe the most shapely men of today are at least the equal of the best models of all other times. Permit us to elucidate. Perhaps you noticed our references to modern times in connection with well developed men. It is rather a moot question as to whether or not the average man of today, or rather of modern times, is as rugged and well developed as the average man of ancient times. When considering the average run of men, the majority of whom are not athletic, we might be inclined to believe the man of ancient times better built and stronger than the average Mr. Citizen of recent years. But, as to health, it is quite possible the people of hundreds of years ago were less healthy than the people of today. Mainly due to sanitation, hygiene, a more learned healing fraternity, etc. The regular visitation of scourge, pestilence, epidemic, famine, and so on, reaped a tremendous harvest among the inhabitants of the earth
in years gone by, and countless numbers were maimed, weakened, and invalid among those who safely evaded the call of the grim reaper. We firmly believe people live longer today on the average than at any time in the history of the world. Life was hard enough on even the young inhabitants of early times, but must have been altogether too rough for those advanced in years. Nowadays there are many helps and aids to prolonging the life of the aged, but in ancient times a person was in the way and defenseless as soon as it became necessary to rest from the everyday struggle for existence. Comparing average men, the above pretty nearly sums up the situation, but we believe the athletic and physical culture populace of today to be far more physically efficient than the toil worn man of ancient days. Likewise, due to the advancement of physical training, we believe there are far more physically efficient men (and women) in the world today than at any previous time in history. Looking back over the number of heavyweight strong men who were famous twenty-five to fifty years ago, in Europe and America, on may be led to believe there were more strong men and stronger men than during the past few years. During those years, people had fewer means of diversion, and but a small percentage of the populace took part in athletics or sports of any kind. It is only in late years that participation in sports has become so widespread. At the same time, outdoor athletic games such as baseball and football, (European and American) have become extremely popular, regularly drawing many thousands to witness the players. Boxing and wrestling also enjoy an amount of popularity and prosperity never dreamed of in the days just mentioned. Furthermore, professional strength performances formerly enjoyed a high place in the show world, whereas today very little attention is paid to the professional strong man by the public. While there are a greater number of lifters and strength enthusiasts in the world today, very few are professionals, and for that reason less attention is paid to professional stunts; the majority of modern lifters practice the recognized bar bell lifts and a number of body building exercises. It is no doubt true that we would hear of more sensational heavyweights and the strength game would even be farther advanced today, if it were not for the fact that so many husky young men become interested in the popular branches of sport. They are thus lost to the strength game, where any fine natural athlete would likely become proficient. Just imagine the number of great athletes absorbed in professional baseball in the United States. It is logical to assume that the great ball players would have been equally great in one or more other lines of sport or athletics if their attention and specialization had been directed into other channels. I hold an opinion or theory, or whatever else you may choose to call it, which may or may not be original with me. Neither have I the slightest idea as to whether or not you will be inclined to agree with me. I hold the belief that any athletically inclined American youth would prefer to excel at one of the more popular branches of sport rather than at some sport which enjoys only a small amount of publicity. For instance, the popularity and public acclaim of athletes like Babe Ruth and Jack Dempsey, must result in our youth preferring baseball and boxing to other branches of sport, providing it were possible for them to make good. If a youth can't become a great ball player or boxer, he inclines toward some other game at which he might succeed. There are a number who do not choose baseball or boxing because of intellectual, professional, or business ambitions, even though they could excel at the games. Some of the recruits to amateur athletics are enlisted from among men who have higher ambitions in an intellectual way. The theory I started to propound could be summed up something like this. An exceptional ability as a strength athlete is made or developed, the man with natural athletic ability should have an excellent chance of developing into an outstanding performer; but as practically all
great natural athletes are absorbed by the more popular branches of sports, and thus lost to weight lifting, we must look among those who are developed, to find our strength champions. Maybe the world discovers the men with the greatest strength propensities, but I believe a great number of men who could become equally as famous for strength are never known to the strength game. Strength enthusiasts of today should feet a debt of gratitude towards Eugene Sandow, who thrilled audiences in Europe and America during the last decade of the nineteenth century with his wonderful showmanship and the remarkable shapeliness of his physique. Witnessing the perfection of his muscular development and apparently super human strength undoubtedly caused more men and boys to become interested in the improvement of the human body than the efforts of any other single human. Many who thus became enthusiasts in the cause of physical culture later contributed in no small measure by passing on the inspiration to others through the medium of teaching, writing, and by personal appearance in the theater. The mortal Sandow has passed to his reward, but the immortal Sandow will live for ages in the memory of those who have been inspired by the beauty of his physique, whether they had the pleasure of witnessing him in the flesh or on photograph. He was born in Konigsburg, Germany, in 1867, his real name being Frederick Mueller. It was in the city of Brussels, Belgium, whither he had gone to escape service in the German army, that young Mueller met a group of former schoolmates in a café. Knowing of his enthusiasm for feats of strength, these friends told him of a great strong man who was conducting a gymnasium across the street from the café. It was in this way that young Mueller was first introduced to the man who was to initiate him into the art of professional showmanship, without which training he would probably never have attained such remarkable proficiency and world wide honors and a degree of distinction seldom bestowed upon any individual. The great master whom he met in Brussels was Professor Attila, who had been acclaimed in every part of Europe where he had toured. Frederick Mueller requested employment of Attila and was given part time work, the best the Professor could afford at the time. In order to make ends meet, the youth posed wherever such part time employment could be had. For three years, Attila trained him in the secrets of the strong man game, and when ready to take him on the stage said, "Henceforth, I'll call you Sandow, Eugene Sandow. Work hard and be advised by me, and that name will not merely make you famous, but will get you a fortune." They traveled together for a while and then separated, young Sandow going to Italy, where he posed for artists and sculptors and wrestled to keep himself. But he fared badly in trying to manage himself haphazardly. Sometime later, or in 1889, Professor Attila summoned Sandow to go to London to defeat some strong men who were exciting a great amount of comment. Sandow, who was in Italy, wrote that he was unable to afford the trip, and requested traveling expenses of the Professor. Arriving in London, Sandow was given special instructions for the occasion by Attila, and succeeded in vanquishing the renowned Sampson and his pupil Cyclops, both of who were powerful men. At another time, this man Charles Sampson officially lifted 4003 pounds with a Harness Lift, and Cyclops (Franz Bienkowski) was probably the best man the world has known at bending and breaking coins. From that time on Sandow was lionized as the greatest of strong men, and the most perfect physical specimen among mortal men. Coming to America, he had the good fortune to be managed by Flo Ziegfield, now famous as the producer of musical shows and folly girls. He appeared all over the United States for a considerable length of time, and later settled in England, where he opened schools and gymnasiums, remained until his death a few years ago. Sandow was denied admittance to his native land, owing to having run away from military duty; otherwise
he could have made a fortune by appearing in all cities of Germany where the populace was eager to see him. With great honor being justly due Eugene Sandow for his part in the popularization of weight lifting and the cultivation of a superb physique, we must owe an equal debt of gratitude to the man who brought him to the fore, his teacher and inspiration, Professor Louis Attila. Besides having served in that honorable capacity, the great Professor likewise was instructor and the physical inspiration to a host of others, prominent in all walks of life. To name a few, among well known strong men and athletes, Warren Lincoln Travis, Lionel Strongfort, George W. Rolandow, H. W. Titus, Anthony Barker, Bobby Pandour, Louis Cyr, Horace Barre, Arthur Dandurand, Adolph Nordquest, and James J. Corbett all served under his instruction for some length of time; likewise the famous French physical training authority Professor Edmund Desbonnet; among those of high social standing, J.P. Morgan, Jr., Alfred Vanderbilt, Lord Lonsdale of England, and Baron Rothschild of France; Sousa of Band leading fame, and among theatrical men, Klaw, Erlanger, Hammerstein, Ziegfield; among the royalty of Europe, the pupils of Professor Attila included King Edward of England, when he was Prince of Wales, and the six children of King Christian of Denmark, some of whom later became royal heads of European countries; to name them by the title which they were later known, Crown Prince Fredercik, future king Haakon of Norway, King George of Greece, the Duchess of Cumberland, Queen Mother Alexandra of England; also Princess Dagmar, later Empress of Russia, and mother of the late Czar Nicholas. Professor Attila was born in the year 1844 at Karlsruhe, Germany, and died at the age of eighty in New York City. He was extremely active and preserved a great deal of his strength until near the end. Attila was responsible for the introduction of many of the feats of strength we know today, such as the Roman Column, the Roman Chair, supporting feats in the human bridge position, tearing packs of playing cards; he likewise originated the hollow globe ended bells we know today. Many bar bell and dumb bell exercises in use today were also originated by the Professor. The Attila Studio was founded in New York City about 1894, and after the demise of the founder, was carried on for some time by Siegmund Klein until he opened his own studio four years ago. Undoubtedly the most famous team of strong men the world has ever known was the Saxon Brothers, their real name being Hennig; Arthur, Herman, and Kurt. Herman Goethe is also known in this country by the name of Herman Saxon. A few years ago, this athlete visited several cities throughout the country, calling himself by his most distinguished name. Quite a furor was raised in some quarters, as it was claimed the man was an imposter. However, after running the thing down, we find the man really had a right to use the name, for reasons we will now disclose for the first time in print. When the Saxon Brothers first came over, the original Herman was one of the trio. Unfortunately he has suffered an injury and found it necessary to leave the act in Ringling Brothers Circus. As several weeks had still to be played, Arthur signed Joe Lambert to fill in for the balance of the season. The following year, when Arthur and Kurt came over, they had another man taking the place of their younger brother, who was then identified by the name Herman Saxon. His true name was Herbert Goethe, the athlete to who we have referred. Although not quite as large nor as strong as the original Herman Saxon or Hennig, nevertheless, he was a first class performer, a capable lifter, and worthy of a place among the famous Saxon brothers.
In case anyone should consider this an odd thing to do, that is ring in another man as one of the Saxon Brothers, or as actually happened, two men, (Goethe and Lambert) it may be worth noting that the Saxon Trio was greatly shifted about during the existence of that particular strong man team. Briefly this is its history. The trio was brought into being by Arno Saxon, no relation to the "Saxon" Brothers or Hennigs. He joined forces with an Oscard Hilgenfeldt and a nineteen year old youth (later famous as the genuine Arthur Saxon); then Oscard left to be replaced by a man named Somerton, was also replaced by an Adolph Berg; and then with Arno Saxon out, the seventeen year old Herman Hennig joined the trio, and later Kurt Henning took the place of Berg, but the latter returned at one time when Herman went out on his own for a while. These changes all took place in England, whence the original trio had been enticed by the fame and fortunes of Eugene Sandow. When the Saxon Trio first visited America, it consisted of the three Hennig Brothers, up until the changes occasioned by the injury to Herman, when his place was taken in turn by Joe Lambert and Herbert Goethe. So you see, in the final analysis, this last named man had a very good right to be traveling the country in recent years under the name of Herman Saxon. To return to the happenings in England, as we said, the Saxon Trio journeyed to the tight little isle to cash in on the popularity stirred up by Sampson and Sandow. The latter had suddenly appeared in London to defeat Sampson, and was to realize the feeling of chagrin himself at the hands of the nineteen year old Arthur Hennig. At that time Arthur could Bent Press 267 pounds, and when Sandow tried to duplicate the performance he ran into a clever piece of t rickery. Arthur always Bent Pressed his bell with the bar running level, but having noted that Sandow tilted the bell, the 267 pounder was prepared for the trial by partly filling the bar with quick silver. Thus when the handsome Eugene tried to press it, he was bound to meet with failure when the bell was tilted. As he grew older, Arthur Hennig became a great deal stronger, far surpassing Sandow in strength. As to which country has the strongest men or has produced the greatest number of strong men in the past, that is a moot question. The patriotic citizens of each of several countries can point with pride to a long list of names of famous strength athletes, claiming the title for their country on the basis of many stellar performers. It is difficult and perhaps unfair to state that any one country has a majority of stronger men than any other country; after all, it is impossible to determine the actual truth concerning such a proposition. We in the United States, for instance, do not care to acknowledge that the men of European nations are more powerful and rugged than our own young manhood. Even in the face of positive figures showing the evident superiority of European weight lifters, we do not wish to accept it as a conclusion that our young men are fundamentally weaker than the men of other countries. We may argue weight lifting is an unpopular sport over here; hence our best natural prodigies of strength are absorbed in other and more popular sports. However, basing our calculations in actual figures, we must bow to Continental Europe as the majority of recognized champion strong men have been born and raised over there. At the present time, the strongest man when judged by International weight lifting rules, is a Frenchman, Charles Rigoulot; the next best are Germans, Herman Gorner, Karl Moerke, and Henry Steinborn. Gorner is the only one of this trio who has been active so far as record making is concerned, within the past few years. Ernest Cadine, another Frenchman, is of high rank and at the present time probably superior to either Moerke or Steinborn. Several other
countries can boast of high class men, especially among the amateurs. In this class, at the recent Olympic Games, Germany took first place as a team; four years previously, France took the honors, but Germany was barred from entering; at the Olympics previous to that, or in 1920, Italy won first place. The present Olympic champions in each class are: Heavyweight, Germany; Light Heavyweight, Egypt; Middleweight: France; Lightweight: tie Germany and Austria; Featherweight, Austria; Austria can lay claim to the citizenship of quite a few of the strongest men the world has known; Joseph Steinbach, Karl Swoboda, Wilhelm Turek, Graf, and a host of others. Germany has produced besides Gorner, Moerke and Steinborn of recent times, Saxon, Sandow, Sampson, and others. The present amateur heavyweight champion is a German, Strssberger, who won the title at the Olympics of 1928. France has give the world a long list of famous and outstanding champions: Apollon, Francois, Vasseur, Bonnes, Roumageon, Cadine, Batta, etc. Switzerland, the famous Deriaz Brothers. Canada had Louis Cyr, who was probably the strongest at all around strength in his time. The United States has produced the Back and Harness lifter, Warren L. Travis, and Joe Nordquest as the only real record holders among the heavyweights. Nearly every country of Europe can point to some athletes who might be considered among the strongest of men; Russia to Hackenschmidt and Lurich; Poland to Zbyzsko, etc.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 26 - Part 1 - OVERWORK, AND THE PROPER AMOUNT OF EXERCISE: OTHER ANNOYING QUESTIONS REPLIED TO - By Mark H. Berry Overwork must be guarded against by the ambitious seeker after superb physical condition. Overzealousness is quite certain to spell defeat, if it leads you to continually over exert yourself. The ambitious beginner, especially the beginner of youthful age, may try to follow the training pattern of some well-known professional pugilist or other athlete. What he does not understand is that the pugilist is training to reduce his bodyweight, by removing all traces of surplus flesh, drying as much water as possible out of his system, and making himself as lean as possible and still hold enough strength and endurance to give a good account of himself in the ring. The man or boy who takes up physical culture with the idea of building muscles all over his body and adding to his bodyweight must follow an entirely different procedure. If such a beginner practices endurance work involving countless repetitions of exercise movements and covers miles on the road and track, he will be draining any reserve he happens to possess and will only succeed in making his muscles scrawny. The published bodyweight of the pugilist is very deceiving when compared with averages citizens. The pugilist of ability who weighs l45 pounds may have the framework and muscular structure of a pretty husky ordinary man of 160 or 165 pounds; and the pugilist of the latter bodyweight, if out of hard training and living the life of the ordinary man, would probably weigh around 180 pounds and possibly more.
The beginner is following the wrong track if he expects to build up to the fighting weight of a pugilist, and expects to enter the ring at that weight. For instance, if a young man of 135 pounds bodyweight aspires to fame as a boxer and desires to enter the lightweight class. The average young man of 135 pounds bodyweight would first of all need to build himself up to 145 or 150 pounds by means of body-building exercise. Then when he was in fairly good condition at that weight he could begin the necessary training to get in condition for boxing as a lightweight. It is a mistake for the average young fellow to imagine he only needs to build up to the boxer's fighting weight. Of course, if it were possible to follow the boxer's training stunts and build up a certain bodyweight, that would be fine. But it is not possible for the average fellow to train as hard as the pugilist and at the same time gain weight. If the training routine of the pugilist brought about an increase in bodyweight, it would not serve the purpose of reducing him for a bout. Some forms of exercise will have the effect of bringing the body to a normal state whether you are overweight or underweight, but his is not true of endurance exercise. Some boxers do grow while following active training, for which a sound explanation can be given. The majority of boxers enter the game before reaching maturity, hence there is a natural tendency toward additional growth. The continued exercise also influences the development of harder and larger muscles, plus a thickening of tendons and ligaments throughout the body. The internal organs should also accumulate a certain amount of weight as the athlete reaches full maturity which may be as late as thirty. Many athletes, amateur as well as professional, are continually carrying on a battle with nature in an attempt to keep their bodyweight down to a minimum. When nature is opposed, such opposition can only be temporary or there is only one result. Weakness, and possible disease or death. It is nothing short of slow suicide to interfere with the natural rate of growth when a youth or young man has not stopped growing. In the majority of cases where boxers grow into a heavier class, it simply means that he was unable to further resist the efforts of nature towards full growth. Recently a pupil wrote me of his failure to realize results in developing muscles. He had read somewhere of the necessity of breaking down muscular tissues before any increase could be accomplished. Wherefore he reasoned that the only sensible thing to do was to bring about a continual breaking down of the tissues if he wished to cause a worthwhile degree of upbuilding. He selected one part of his body, his arms, and every day went through a tremendous amount of movements. Needless to say, his efforts netted him nothing. Another pupil followed a similar line of reasoning. That is, he is a pupil but decided to disregard the instructions we gave him and follow a scheme of his own. He had been exercising two or three months when he reported the plan he had followed during the entire period. His routine consisted of exercising every day and on each day he repeated an exercise schedule several times. His plan was something like this; practice the Two Arm Curl, also the Two Arm Press repeating each six times, and during the evening return to each of these exercises ten times and repeat the full number of repetitions. Not only did he practice the Two Arm Curl and the Two Arm Press on this plan but altogether included about a dozen exercises for all parts of the body and repeated each one in the same way. We don't understand how he managed to survive such a strenuous and tiresome program for so great a length of time. A very well-trained bar bell man of husky build may be able to stand a program similar to either of the above for considerable time with apparently no harmful results. There can be no sensible reason for training along such lines. Overwork, in the form of exercise, may not be attended with noticeable harmful results. One may be overworking the
body continually, month after month, and never be aware of the fact, as no unpleasant effects may be noticed. The only visible sign of such overwork may be a lack of progress in strength, development and physical abilities. To exercise or train steadily for several months or a year without noticeable improvements must certainly be a sign that something is wrong. To determine what is wrong may call for careful observation of the case by an experienced expert, still be believe a careful study of the present volume will make it possible for any intelligent student of physical exercise to diagnose and correct any condition in his own case. It must be pointed out that overwork may not be the underlying cause of one's failure to improve consistently, and all factors involved must be given due consideration. Theoretically, one who continues regular progressive exercise of the proper sort should continue to improve almost indefinitely, or at least until the age of physical decline sets in. In this particular instance, our thoughts will be centered upon actual weight lifting as well as exercises of weight lifting nature. We have stated that theoretically improvement should be continuous. However, practically, we are apt to find that the majority of lifters and bar bell physical culturists do not continue to improve steadily according to our theory. We have often stated that continuous improvement over an indefinite period cannot be expected, as at sometime in life one must expect to reach the pinnacle of his achievements, and from that point a gradual decline must be expected, though added effort may result in being able to more or less preserve the ultimate abilities for some time. Granting the accuracy of this qualification of the theory of continuous improvement, we must point out the weak point in applying it to the individual case. Just when can we expect the individual to reach the pinnacle of his physical abilities? In some sports, the average athlete seems to be at his best between twenty-one and twenty-five, while in other sports the average may be considerably higher. Although we are sure to meet with the rare exception, it seems logical to expect the average man to reach the peak of possible improvement around the age of forty. Please understand that our remarks apply to the man who has been training since a youthful age, and not to one who has only started physical training in his late thirties. In a case of the last mentioned kind, where the individual has been in either a weak or only fair condition up to his late thirties, he may continue to improve for many years. But, a man who became interested in physical improvement at that late date would never know the true possibilities born in him. These remarks also apply to a man of a more advanced age, up the time when actual old age has set in. Many men may improve physically as late as sixty, but he degree of improvement which is to be expected depends upon many factors. This will be discussed at another time in this book. Our remarks for the present will deal with the athlete in the flush of manhood; for instance, a young man of twenty-five to thirty who has been exercising and training for a number of years. It is only in such instance that really worthwhile observations can be made. Having studied rather closely the comparative abilities and improvements of weight lifters who perform in public competitions, we have observed here and there an instance of an athlete continuing to improve at a rate comparable to the rapid advances made by the science of weight lifting in general. Whereas the majority of competing athletes seem to reach a certain peak in their abilities and then either hold such abilities over a period of time or lose some of their speed, strength or agility, certain others improve with each passing year. At times we were tempted to form the conclusion that certain known limits of lifting ability must be set as the ultimate point of improvement which may be reached by any athlete. The main factor determining this being a high average of existing records in the bodyweight class of the athlete. Many times we have nearly reached the point of accepting this conclusion as
final, only to notice a man here and there passing all known standards of strength possibilities, basing strength upon the lifting ability. And, following on his heels, we find dozens of other athletes passing the previous limitations. We are now about willing to conclude that a limit really does not exist, so far as either strength or lifting science are concerned. This conclusion, we believe, may also be applied to all forms of athletics. This conclusion must, of course, be made with reservations, as no one would hardly be so foolish as to say that athletes of the future will be capable of doubling or trebling the strength or speed of the present day athlete. What we mean when we refer to the non existence of a limit is that such a limit is at a point far beyond present day capabilities. For years there has much speculation concerning developing "nine second men" in sprinting the hundred yard dash. The most authentic record of speed over this distance seems to be 9-2/5, and I believe some professional has tried to lay claim to either 9 or 9-1/5 seconds. Any claim such as the latter must, at the present time, be regarded as gross exaggeration; but we are sure the day will come when nine second hundred yard dashes will be as common as 9-9/10 or 10 second dashes during recent years. A better understanding of training methods, physical conditioning, and running science will result in faster running time. Just as in weight lifting; not so many years ago it was considered extremely exceptional for a man to succeed in Snatching with one hand a weight equal to his own bodyweight. Now, it is nothing uncommon for lifters to Snatch far in excess of bodyweight with one hand, and many can do so with either hand. For years the evident limit in single handed Snatching was around two hundred twenty pounds, for the heaviest and strongest men. Likewise a weight of three hundred has long been regarded as most exceptional for a one hand lift even when the slow and scientific Bent Press was resorted to. A few men succeeded with slightly over three hundred pounds in the Bent Press, but a quick lift of that poundage has remained as practically an utter impossibility. However, a young Frenchman, Charles Rigoulet, has lately been improving by leaps and bounds on the one hand Snatch and recently set a new mark of 254 pounds. To us it seems with the realm of things possible to say that three hundred will some day be accomplished in the one hand Snatch. This is true of practically all modern lifting and will be discussed later. We may seem to have digressed somewhat from our observations on overwork as applied to physical exercise. However, it has been our desire to impress upon the mind of the reader certain obviously logical and related matters pertaining to continual wasting of the energies. If we reach a logical conclusion that physical improvement should be continuous up to a certain age, then any physical stagnation or failure to improve rather indefinitely should be considered as a sign of incorrect training methods. Generally, if one over-exercises for any length of time we would expect certain signs of overwork to be plainly evident. These signs might include a continual feeling of languidness throughout the day, inability to thoroughly recuperate through sleep, repeated stiffness of the muscles, extra susceptibility to colds, a lack of the feeling of well being, and loss of the desire to train or exercise. We would expect, however, that the individual would recognize danger signals so plainly evident as these. Furthermore, it is quite likely very few individuals would continue training if so distressed. So, our discussion should more properly pertain to those muscle culturists who are evidently in either fair or seemingly excellent condition and still fail to make continuous progress at an age when such improvement should rightfully be expected. Much discussion has attended the matter of daily exercise. For some time, recognized authorities on bar bell exercise have contended that daily exercise with heavy weights was far too strenuous, and that better results could be expected if a program was followed of exercising on alternate days or only three times a week. Some physical culture instructors have taken exception to this advice, and a few men of high standing in the bar bell field have likewise seen fit to disagree with any rule
which did not prescribe exercise for practically every day in the week. A like controversy has been carried on concerning whether or not we should continually strive to handle heavier weights, or regularly practice with moderate weights and attempt the limit only occasionally. To us, these are two of the most important points to be decided, and we might call them the key-notes of proper training. The ideal amount of exertion is the question all instructors and athletes would like to have answered to their entire satisfaction. In the entire scope of physical training, that is probably the most difficult question to decide. Knowledge of physical education will be nearly complete when a definite solution to this problem is arrived at. In lieu of exact knowledge, applicable to every case, we can at least proffer the advice that in case of doubt it is best to under exercise slightly than to risk the chance of over exercising. We can definitely establish this fact that during extremely rigid training, little or no reserve energy is stored by the body.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 26 - Part 2 - OVERWORK, AND THE PROPER AMOUNT OF EXERCISE: OTHER ANNOYING QUESTIONS REPLIED TO - By Mark H. Berry I can recall certain incidents in connection with my own experience with exercise and over work. At a rather early age, I showed considerable interest in rather long walks. For a boy the walks were exceptionally long. I should say that at about eleven or twelve I commenced to walk for considerable stretches, but no attempt was made to make time or to cover any set number of miles. I would simply start for some distant objective, such as a cave in the nearby foothills of mountains, and by spending the greater part of the day on my feet would complete the round trip and incidentally quite a few miles for one so young. As a young boy very seldom walks in a straight line when out in the woods and fields, it is difficult to say how many miles might have been traversed on any of these frequent excursions, but the walking would generally consume the greater part of a day. As I grew older, a fondness for long hikes seemed to develop and by the time I was fifteen and sixteen it was a common thing for me to walk fifteen to twenty miles on a Saturday afternoon, and from thirty to forty miles on a Sunday. During my sixteenth year, I covered various distances of between fifty and sixty miles in one day. Of course, a start was made very early in the morning and the arrival at home was well after dark. Some of these walks consumed fifteen and sixteen hours, which I now believe to be too much of an endurance test for one of the youthful age of sixteen. My experiences in this would have no place in the present discussion if it were not for the after effects which were noted. Arriving home late in the day after one of the longest walks, and having spent the day on my feet with only a minimum of food, I would eat as much as m appetite dictated, but due to excess fatigue, my appetite was not very ravenous. I simply would feel too tired to eat, in spite of the fact that the day had been started with only a light breakfast at day break or earlier, and at noon the only food had consisted of a few sandwiches (cheese and raisin principally) which had been carried in a coat pocket. Although thirst would demand considerable water during the day, I am now convinced that sufficient liquid was not furnished my system during the day. Retiring at ten perhaps later, it was nearly impossible to sleep and the entire night was spent under conditions very closely resembling ague; intermittent fever and chills. Strange to say, though, the next day would find me but slightly tired. Judging from this, I must have been in
fairly good condition, but the worst part of it probably is that the untoward effects were never realized and properly appreciated. At the ages of fifteen and sixteen, I weighed around ninety to ninety-five pounds stripped, at a height of about five feet, two, to five feet, five (if my memory serves me correctly); for one of years and physique, the walking feats were no doubt commendable as such, but altogether too strenuous and fatiguing. Had the long been the sum of my exercise activities, the possibilities of over-training or overwork would not have been so prominent, but in addition I started to run a couple of miles nearly every morning, and whenever Saturday or Sunday didn't find me out hiking I was out running or walking over hill and dale. On top of all this, I took some part in other sports, swimming very regularly in the summer, skating once in a while during the winter, and occasionally fooling around at boxing, wrestling, and ball playing. Thousands of skinny kids, such as I was, do all of the latter, but few cover the same number of miles on the road in addition. During that time I practiced vegetarianism, to which I shall allude in the proper chapter. It is, indeed, a wonder that upon taking up bar bell exercise during my sixteenth year, a gain of twenty or more pounds in bodyweight took place in a few months' time. Today, I look back upon that period of boyhood years spent in overwork ( or over exercising) with regret. I place the blame on the incompetence of those who wrote articles to inspire physical culturists. Truly, my people frowned upon such activities, but nothing was done to interfere with me. What I believe was really needed was the counsel and advice of physical culturists who knew what was correct and what was incorrect in physical training for the youthful amateur. That is exactly the service I am trying to render, and I wish it understood when advice or suggestions are given that they are offered as the result of considerable experience and observation. As a boy and a youth, I was an avaricious reader of everything pertaining to the health and development of the human body, with an inclination common to all young people, towards the new and sensational. It is presumed that a large number of those who read this book are of the same class. Great confusion attended my early efforts at physical improvement from reading of the ideal plan of training for both strength and endurance at one time. This is one of the most contradictory statements it is possible to make, when speaking of both in the strict sense. Endurance as it is commonly understood, and great strength each call for an entirely different type of physique and training. A great deal depends on your definition of endurance, but in this particular instance reference was made to distance running (or rather middle distance running) as the ideal type of endurance work which should accompany strength developing exercises. The athlete who trains for pure endurance such as the ability to run miles, cannot expect to possess a physique which would be accepted as a model anywhere. The distance runner keeps himself trained down to the minimum of muscular size and bodyweight in other words in a finely drawn condition. The man who wishes to acquire a perfectly developed physique and great strength must train in such a manner as to continually build a reserve of energy and accumulate bodyweight. It is doubly pernicious to proffer advice to the youth of growing age that he should combine distance running with body-developing exercise. We have duly considered overwork. That is one side of the picture. Some attention must be paid to the other side; this might aptly be referred to as wishing for physical improvement without exerting oneself sufficiently. From a health standpoint, there is something to be said in favor of under training, providing one exercises consistently at fairly strenuous work in preference to any program of over training. A high state of health efficiency might be maintained by exercising regularly about twice a week and at times only once weekly, providing the man has first put himself in good
physical condition. Our remarks at present do not concern the man who finds it convenient to exercise a limited amount of time each week and is satisfied simply to maintain good health and fair muscles. But to the other fellow who under exercises, he who is alarmed at the possibility of over exerting himself, we wish to point out the folly of expecting value for nothing. If you are troubled by exertions which cause you to breathe harder than normally, or you quall at thoughts of perspiring profusely, satisfactory results from your exercises may be a long way off. Do not become alarmed because your muscles become stiff and sore after the first attempts at exercising; this only denotes that your circulatory and respiratory functions have not been accustomed to the task of repairing tissue waste from exertion; as a result certain chemical products of the tissue repairs remain in the muscles causing a stiffness. Continue your work, and the stiffness will wear off. Likewise do not become scared if you notice one or more prominent veins on your arms or legs. Increased physical activities and higher muscular efficiently demands vascularity or greater size and elasticity of the blood vessels. You may have noticed the large veins on the forearm of the man who works hard with his hands and arms. Athletes who use the legs a great deal have enlarged veins on those limbs; hand balancers have them on the shoulders and upper arms. There is positively no connection between enlarged veins of this nature and varicose veins. True varicose veins appear like a large bunch of angle worms and not just a single protuberance here and there. Varicose veins also cause a certain degree of pain, but not enlarged veins from physical exertion. Varicose veins are generally caused by the lack of a proper degree of activity, especially while standing on the feet for long periods of time; or by the wearing of tight garters or other articles of clothing which constricts the circulation. Activity should be beneficial rather than harmful for such a condition, thought the person should also endeavor to keep off the feet as much as possible. Varicose veins are sometimes brought about by the flabbiness and weakness of the muscles; therefore, anything which tends to improve the muscular tone will prove beneficial. The tyro physical culturist must understand that it is necessary for the heart to beat faster and harder during and immediately after exertion, thank during the time you are sitting at ease or moving about at any ordinary gait. There would, indeed, be something seriously wrong with you if your heart did not beat faster with greater force. As you have been shown, in a chapter on physiology, the circulation is stirred up to supply the tissues with oxygen, after clearing away the waste matters formed as a result of the exertions. The degree of the exertion determine the extent to which the heart beat is accelerated. One of the reasons for failure to make satisfactory progress in physical exercise is the fear of some men of causing the heart to beat fast; others sometimes think they experience an irregularity in the heart beat, and when a physician tells some people their heart beat is irregular, they become almost scared to death. We have seen instances of such individuals actually pining away, afraid to move in a hurry. Nothing is so liable to bring on the death of the average person as to scare them about the condition of their heart. We quote the opinion of Dr. Milton J. Raisbeck, of New York city, as given in an address before the Eastern Homeopathic Medical Association. According to this doctor, extra heart beats should be no cause for alarm, as it is a provision of nature to insure continued beating of the heart. The heart is made up of a great many cells, as he explained it; each cell is capable of starting the contraction which we know as the heart beat. Generally certain of the cells set the pace or the rate of the heart beat. Sometimes these governing cells change their pace,
especially when a person rests after exercise. If the pacemakers change very quickly, a few of the other cells may not be able to keep the pace; then you conscious of an extra or irregular beat. Fear should not be felt at the occasion of such irregularities as an irregular heart beat is perfectly normal in many areas. Dr. Raisbeck also cautioned his brother physicians about frightening patients by telling them they have an irregular heart beat. It is possible for the ambitious physical culturist to be at one time careful of his living habits and sensible in regards to extremes. I can easily appreciate the confusion which greets the enthusiast on every hand. Searching for the truth on matters pertaining to healthful living he reads every magazine and book available and the pity of it all is that opinions are rife and convictions clash as the protagonists of one cult deride the faddists of another "ism." The confused enthusiast has no way of discerning the truth, so he is apt to choose the fad which meets his fancy for the moment. For a while he may follow one diet, then failing to note the wonderful results promised, he switches to another. In the end, he is most likely to become disgusted with the entire movement which claims exercise as the backbone of its preachings but relegates actual physical exertions to a position of unimportance, in favor of practices of dieting and abstinence which call for a minimum of exertion. To understand the entire physical culture movement, I need only look back over my own life. Having passed through the period of hero worship of an individual, which had such a strong hold on me as to make me a willing follower of any idea advocated by the individual; having experimented on one diet scheme after another, and tested the value of various foods, I likewise experimented with exercise and systems of training. Now wonder I have little faith in some of the teachings that once held me in a spell.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 27 - Part A - SPECIAL APPARATUS YOU MAY MAKE. VALUABLE MEANS OF AIDING YOUR DEVELOPMENT - By Mark H. Berry Realizing the demand for a convenient apparatus with which strength enthusiasts might practice the gross lifts, such as the Back, Harness, and Thigh lifts, we offer the contrivance shown at Figure X. Ordinarily, a tremendous amount of weight is required in order to practice this class of lifts, and outside of the expense of acquiring sufficient weight, a great amount of time and labor is involved in loading and unloading the lifting apparatus. Lifters may be fond of exercise, but the expenditure of energy involved in the task of adjusting a ton or more of weights amounts to a waste of valuable strength which might be better employed in lifting practice. By means of the leverage device illustrated, you are enabled to train on these valuable lifts with no more weight than a regular bar bell outfit. A small investment is necessary in the beginning, to purchase the long beam and attachments, but the benefits derived in development, strength, and personal satisfaction will be well worth the initial trouble and expense of rigging it up. Having made the apparatus, consult the chart which follows: this tells you how to figure out the amount of weight you will be lifting. To practice a Hand and Thigh lift will be most simple, as you will only need to stand above the lifting point with a "T" bar in your hands. The Harness lift may be practiced by standing in the same position, only it will be necessary to wear either shoulder or waist straps. By rigging up a Back Lift platform as illustrated, that famous lift may also be mastered, and most important of all, without danger of injury as there is nothing to fall on you.
The following scale is made up on the basis of a total length of twelve feet for the lifting beam; the notches spaced one foot apart, and one foot between the point of attachment and first notch. The Back and Harness lifts should be practiced with the connection at the first notch; you can experiment on the second and third notches for practicing the Hand and Thigh, and the Jefferson and Kennedy lifts. To equal a heavier poundage, use a heavier bar bell and multiply; as a 200 pound bell at notch 10 would be equal to 2000, 1000, and 666 2/3 respectively, with the lifting hook in notches 1, 2, or 3. Due to the varying weights of different woods, no attempt is made at accuracy in the figures mentioned for the approximate weight of the beam; assuming that your lifting beam is four inches square, we would suggest computing the weight of the beam as equal to fifteen pounds if the lifting hook is at the first notch, and twelve pounds if the hook is at the third notch. The use of a beam six inches in diameter would more than double the weight of the beam. The beam weight equivalent must be added to your computation of poundage, as shown on the chart; for instance, if you had a two hundred pound bar bell at notch No. 10, and the lifting hook was at the first notch, the two hundred pounds would equal two thousand, plus the beam weight equivalent of 15 pounds, making a total of 2015 pounds as your lift. Mr. Warren Lincoln Travis trains for the Back lift on an apparatus to that illustrated by Figure Z. A regular platform beam scale is used to stand on, the back is pressed upwards against a stationary platform, thus causing the scale platform to be moved. You may easily compute the poundage by referring to the balance weights belonging to the scale; on some scales a one pound weight is equal to one hundred pounds, on others a two pound weight equals one hundred pounds, and so on; in case you are unfamiliar with the markings, you will find such figures as these on the balance weights: The upper figure denotes the exact weight of the balance weight and the lower figure denotes the poundage it equals on the end of the scale beam. Knowing the equality, you may then hang on bar bell plates to equal heavier counter balance poundage. For instance, if one pound was equal to one hundred on the scale beam, that is, if the scale registers a Back Lift of 3000 pounds and you weigh 175 pounds, your lift is really 2825 pounds. To be exact, the 175 pounds in this case, should represent your weight plus the weight of any blocks, stools, or boxes necessary on the platform to assist in the lift. A Harness Lift or a Hand and Thigh Lift may also be practiced on a platform scale, though instead of your back pressing against a framework, you must either grab hold of, or fasten your harness to cross bars which are firmly fastened to the floor. A little ingenuity will make it possible for you to practice these valuable lifts, but of course accurate records cannot be very well computed on such a contrivance. To many who are accustomed to exercising in a gymnasium, the rowing machine is most valuable and no workout would be complete without several minutes in the rowing seat. We recognize the value of the rowing movement as an exercise, so in order to make our bar bell gymnasium complete, we exhibit a means of converting your weight outfit into a novel rowing machine. You many use two steel bars, or for that matter, a pair of broomsticks should answer the purpose. Your attention is drawn to illustrations A-A and B-B which give you an idea of the possibilities of making an apparatus which will assist in making a rowing machine
of your bar bell outfit. The high apparatus makes possible a valuable variation of the rowing motion performed while standing erect. The low apparatus may be used with a stationary seat, placing the greatest amount of muscular work on the arms, shoulders, and torso; while the use of a moving seat, having either rollers or wheels and foot supports will bring the entire body into active play. At first, the use of the leverage principle as oars may seem awkward, however, a little practice and experimenting will prove the adaptability of a bar bell to the rowing exercises. At first, try extremely light weights on the end of your bars and gradually add more weight, also experiment with the plates at different distances from the fulcrum. The trick is to approximate the action of rowing as nearly as possible. It is true that every requirement of developing and strengthening the human body is satisfied when a complete bar bell outfit is employed; we also recognize a value in certain supplemental exercises. If one goes about his work in the proper way, and takes a little trouble to learnthe fundamentals of muscular mechanics, the highest degree of physical perfection may be acquired and maintained. There is a certain value in adding novelty to your efforts, just as long as you serve the same purpose without a needless waste of either time or energy. The strength enthusiast who has a small space for a private gymnasium and the desire to rig up some apparatus for himself may rather easily build the sort of contraption to be found in Figure C-C. Positively no claim is made to originality in offering this idea, though it is believed we are the first to present his form of apparatus to the public in connection with bar bells. It may seem a strange coincidence that just after we decided on adding this to the present book we received letters from two bar bell users, accompanied by sketches of apparatus similar to that which we are presenting. Exercising machines of this type were introduced at least forty or fifty years ago, proof of which we have in books in our possession. Of course, bar bells or kindred apparatus were not used for the counterweight. As you will see, our idea has been to offer a form of framework on which a regular long bar bell handle may be used to serve as a pulley. The possibilities of an arrangement of this sort will be limited only by the ingenuity of the enthusiast. However, we advise this class of exercise as nothing more than a supplement in your regular bar bell routine. We show one way of making the wall brackets. You may devise any other scheme which will be more suitable to your requirements. This apparatus will prove particularly valuable for exercising the pectorals and the muscles of the broad of the back. If wall brackets are inconvenient, you may rig up a sort of carpenter's horse, as illustrated. Overhead pulleys are valuable, also for pectoral and latissimus development. Be certain to use strong ropes and couplings and there will be no cause for accident. One does not have to be so extra handy with tools to nail together such additions to the exercise equipment. To begin with, we might say that the larger and more complete the assortment of bar bell plates, handle bars, and so on, the better off the small lifting gym will be. That much can be taken for granted, but, although many beneficial exercises, lifts and feats may be performed with the ordinary bar bell outfit, certain other accessories have important uses. High grade advanced work of real value requires the use of certain other apparatus. On of the first essentials of any lifting gym, whether semi-private or for a small club, is to have a lifting platform, or a floor where weights may be dropped when necessary. Among a group working out together, occasion may at times arise when it will be necessary to drop a weight. It is different with the man working alone in his bedroom; he can be careful, an must be careful; furthermore, he is particular to use weights well within his limit at all times, so there is no reason to let go of any bell he is handling. But, in a group, rivalry is bound to exist to some extent, and someone is likely to
fail or let a weight slip at times. The lifting platform should be made of heavy pieces of lumber to withstand any poundage which may be dropped upon it. The rule should be enforced to have all actual lifting attempts performed upon the platform. Easy exercises, or difficult exercises at which the members are fairly well experienced may be performed on any floor. It is advisable to have a Roman Chair, and if any of the members understand a little carpentry, this should be easy to make. A pair of rings will be found of great use for chinning practice. A bar, or piece of pole may be run through both rings to form a trapeze. Be sure to have a knob of some sort on each end of the bar to prevent the possibility of a fall.
A horizontal bar can be put up between two uprights, or the wall and one upright. Regulation parallel bars are quite expensive, whether bought or home made. But, you don’t need portable, adjustable uprights; run two bars between any form of stationary uprights, or between the wall and uprights. As the principal use for parallel bars in a club of this sort will consist of dipping tests, they need not be very long. For this purpose, we are suggesting the corner of a room as a suitable place to rig up parallel bars. When rigged up in this manner, the bars must be of uneven length, but this need not interfere with dipping tests and valuable exercises which may be practiced on this form of apparatus. Your bars, both horizontal and parallel, must be of very strong material to prevent the possibility of accident. Use either very hard wood or good steel. Wooden bars must be no less than l 1/2 inches in diameter, an it
would be best to use a two-inch bar; one-inch or larger of good quality steel can be relied upon. A thin bar is easier to work on, as a thick bar will place a premium on the size of your hands. I would say that stairs of some sort should be available for leg exercises. You can easily have a set of stairs, made of six wooden boxes nailed together. Be sure your boxes are good and strong. On a set of stairs like these you may practice walking up and down stairs while carrying heavy weights, both on the shoulders and in the hands. If the climbing is done on the toes, you have a wonderful calf exercise.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 27 - Part B - SPECIAL APPARATUS YOU MAY MAKE. VALUABLE MEANS OF AIDING YOUR DEVELOPMENT - By Mark H. Berry The deep knee bend is one of the old reliables, and needs to be practiced by every strength fan. Many fellows do not use enough weight, as they have too much trouble getting the bell on and off their shoulders. There is a method of rocking a heavy bell on to the shoulders for a deep knee bend, but many fellows do not care to use this method. The hardest part of the exercise is getting up the first time, when the bell is rocked over to the shoulders. Some fellows are afraid of being forced to sit down hard with the weight, after rocking it over. To overcome these obstacles, you may rig up a stand such as we show. The stationary uprights may be about four or four and half feet in height (depending upon the average height of your club members); grooved blocks of varying sizes should be made to accommodate the height of each man who will use the stand; these blocks may be fitted on the tops of the uprights, and held in place by removable pins. The bar bell is loaded on top of the uprights; the lifter steps under the bar; taking it upon his shoulders; he may then carry the bell clear of the stand and perform his deep knee bend exercises. The stand may also be used to become accustomed to holding heavy weights at the shoulders to strengthen the wrists, arms and shoulders for overhead lifting; as a word of caution, we advise you to be sure of the correct height at which you load the bar bell for deep knee bend practice. If the bell stands too high, you will be unable to lift it either off or on the uprights; but if it is a little low, you may easily lift it by proper use of the legs. An easy rule to follow would be to have the height of the bar, when placed across the uprights, about fifteen inches less than the height of the lifter, for use by real tall men, with a difference of a foot in height for short men. I would suggest making the stationary uprights four feet in height, cutting small grooves in the top of these uprights to hold the bar for a short man. Blocks may then the made of 3, 6, 9, and 12 inches in height, for a full range of adjustments. A helmet for wrestler bridge practice is needed by the majority of bar bell men. Both as a lift and as an exercise, the wrestler bridge is uncomfortable to many, so a helmet will solve the problem of making neck exercise comfortable. I made one of sweater material, using several layers to insure protection of the scalp. The band which runs over the crown of the head should be thickly padded, while the hand which encircles the head need only be of one thickness. The crown bank should run to the bottom, otherwise you will be annoyed by the ridge were the bands cross. This helmet can be quickly slipped on and off with no trouble. It is worn with the top bank running from front to back.
Reference to the illustrations will give you a few ideas as to how supplementary exercises may be taken with the use of special contrivances. You may add very good ones for every part of the body. It is even possible to work out a complete system, using nothing but the counterweights and other apparatus we have shown, although our intention was merely to suggest something which would add novelty to the bar bell training program. Effective as we find the bar bell outfit and associated parts, it likewise has faults, as we might say of any other apparatus or idea, however ideal it may appear. The weakness in the use of the bar bell, dumb bell or kettle bells is a means of exercising the pectoral and latissimus muscles throughout their complete range of contraction in a direct exercise movement. We are convinced the said muscles are completely developed and strengthened during the practice of an all around bar bell training program, including a wide variety of exercises and lifts. However, a direct means of reaching these muscles is both desirable and ideal. Therefore we present the use of pulley exercises among the present collection of training methods. We are not so foolish to claim originality for something that has been commonly practiced by many muscle culturists; still, it is quite likely the majority of my readers have never had the idea introduced to them. This principle is best explained by referring to the Two Arm Pull Over. When practiced in the ordinary way, with a bar bell and a pair of dumb bells, this contractory action of the pectoral and latissimus muscles takes place during the first half of the movement arc only; for instance, you raise the bell from the floor to above the chest, keeping the arms straight; the muscles can contract to a further extent if the resistance can be applied from the half way position while moving the arms all the way down to the body, or in drawing the hand on down to the floor. If a pulley rope is used, the resistance can be applied all the way as shown in Illustration C-C. Likewise, as shown the arm may be moved from in back of the body in an overhead sweep and down in front of the body, much the same as in pitching a baseball overhead; in the drive of an overhead swimming stroke, or in certain tennis strokes. Roman Column and Roman Chair work is practically identical, the only appreciable difference being in the style of apparatus employed. Among our illustrations we show a few movements on the Roman Board, an idea of Siegmund Klein's, and a couple of poses on the Roman Chair. To the highly advance bar bell man, this type of apparatus offers unlimited possibilities, both as a means of attaining the ultimate in development and in the demonstration of bodily strength. The beginner must use sense and proceed with caution so far as this class of exercise is concerned. First, take a little trouble in properly adjusting yourself to the chair. The feet should be securely under either the wooden cross piece or straps fastened to the chair. The under side of the knees must fit in a comfortably snug manner over the top of the chair back. Wear shoes for the protection of the toes and insteps. Be content at first to practice a few easy movements to get yourself accustomed to the exertions, then by easy steps you may progress to more difficult feats. We would suggest at first doing only a few repetitions of the preliminary stages for two or three days. After getting properly adjusted on the apparatus, sit back and then practice allowing the knees to bend, the buttocks dropping down as low as possible, still keeping the body upright. Practice several repetitions of this movement and let that suffice for the first few work outs on the Roman apparatus. Then, later accustom yourself to letting the body hang straight down as far as possible; on the column you may hang straight down, the weight of the body suspended from the knees; on the chair, you may hang back to the floor; on the board, lie back as far as possible.
Regain the sitting position by reversing the procedure; double the body up before attempting to raise to the sitting position. Practice that movement several times for the next couple of days. You should soon be ready to practice holding the position when the body is suspended straight out. Practice a couple of weeks at these preliminary exercises before advancing to the use of a weight, and you won't have to get over any feeling of soreness. To handle a bar bell, place it on the floor where you can reach it. Pull the bell directly under your head, then raise it up close along the body till it rests across the upper part of your thighs. Double up and rise to the sitting position with the bell resting on your thighs. To replace the bell on the floor, hold it on the thighs, drop the buttocks as low as possible and lower the body till your head touches the floor. The weight may then be lowered. As you become stronger, the bell may be held on the chest throughout this movement both ways. We would advise you to be fairly capable a the deep knee bend with good weights, and also have no trouble at repeating the abdominal raise across a chair several times before attempting Roman apparatus work. Once you have broken into this form of exercise, you may perform a wide variety of stunts and exercises. You will soon notice a decided improvement in thigh and torso development, as few forms of exercise can compare with it for this purpose. Probably the best feat we ever witnessed on the Roman Chair was performed by the vaudeville team of Mang and Snyder. The feat may, or many not have been originated by them, and we believe others have performed variations since. The larger member of the team took his position on a raised platform on the opposite side of the stage. A large paper hoop was midway between the two. The man on the platform dove through the paper hoop and landed on the hands of the man who was hanging from the chair. The big fellow rose to the sitting position, stood up, pushed his partner aloft, stepped off the chair, and walked from the stage carrying him at arm's length overhead. THE ROMAN BOARD A valuable addition to physical training apparatus has recently been made by the ingenuity of Siegmund Klein. He has given us the Roman Board, possessing all the developmental qualities of the Roman Chair and Roman Column, but far handier and thus more practical to the general bar bell physical culturist who trains in his home or in a small private gymnasium. Any fellow who is even slightly handy with a few tools can put a Roman Board together in a short time. No plans are required; simply pattern it after the photographs to be found on these pages. Mr. Klein had occasion a short while ago, to change the location of his studios. During the moving operations, the Roman Column lying on the floor happened to draw his attention. An idea entered his mind, to try exercising on the horizontal column. So pleased was he with the idea that the Roman Board was the result, and this apparatus is now used by his advanced pupils. By referring to the illustrations, you will see the proper manner of working on the Roman Board. Practically every Roman Chair and Roman Column exercise may be practiced upon it. When you first try it, assume the sitting position shown and merely perform a few easy squats. A valuable suggestion is to be content to practice leverage movements, using the suspended weight of the body as the resistance. Very light weights may be held in the hands after becoming well accustomed to this different variety of exercise.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 28 - (Part A) - TRAINING
SCHEDULES OUTLINED: MEANS OF SPECIALIZING FOR IMPROVEMENT - By Mark H. Berry It sounds pretty nice to propound a theory that one particular method of exercising will bring results to everyone. The proponents of every system of exercise, and every physical instructor can be said to be in the position of liking to make such a claim and the majority do give voice publicly to the claim of infallibility. Business reasons coupled with the gullibility of the public make it almost necessary for advertising instructors to make claims of this nature. Advertising competition is so keen that the proprietors of various systems and courses have continually trying to outdo each other in making outlandish and improbable claims. They are not wholly to blame, though, as the readers of physical culture journals are liable to consider a course worthless unless claims are make to change them from a weakling to a Hercules within a few weeks' time. An attitude of this sort is the height of senseless foolishness; a fellow who has never paid any attention to taking care of himself suddenly decides to improve the condition of his health by becoming strong and well developed. Why he should expect within a few weeks or months to equal athletes who have trained for years is entirely beyond reasoning. The old maxim "anything worth having is worth working for" is a pretty good one when referring to strength and development. Any man who has really achieved a notable possession of these qualities will tell you that he had to work hard. And the truth is there is no other way to reach physical excellency. As I mentioned a short while back, it is a pretty theory, that of maintaining that one particular method of living will produce like results in the case of any and every individual. But, as humans vary so greatly in the way of inherited tendencies toward slenderness, excess stoutness, extreme height or shortness, sluggish or nervous temperaments, and so on, the practical application of any definite method has numerous drawbacks to success. There are certain rules of health and physical efficiency, which, if followed consistently by the average person, will result in daily good health. However, each individual presents a problem, altogether separate and distinct, calling for intelligent study, if the expected results are to materialize. In prescribing a set of exercises to be followed by the average man of a certain bodyweight, several significant facts must be known and considered by the instructor. The age, present and past general conditions of health, the present strength of the individual, physical experience (including exercise and forms of work in which he has engaged) and the physical proportions; all of these must be given consideration, separately as well as in relation to each other; this general outline would include numerous minor details having a direct bearing upon the amount of exercise suitable to the needs of the pupil. If you were following the advise of an instructor through the medium of the mails, you could expect to get the most out of such instruction, if you regularly advised your instructor of your progress and requested constant revision suited to your aims and ambitions. As the present book is designed to offer complete assistance to the student of physical culture in arranging a complete and satisfactory course of training, we shall endeavor to present certain basic principles and flexible rules which may be followed in the expectation of maximum results. Each chapter will be found to deal with an important phase of the science of complete physical education. Thorough study with the idea of memorization must be uppermost in your mind; in this way only, can maximum results be expected. Therefore, the reader must bear in mind that while certain routine programs of training and schedules of increasing repetitions and poundage may be recommended as ideal, circumstances may alter any such rules. The conscientious student will find it best to take each step as suggested in the
earlier chapters, and t hen according to the progress he is making vary his program as indicated in the more advanced chapters. The student of body culture must vary his routine and schedule of increases from time to time in an attempt to determine the line of action which will most efficiently bring the desired results. We have, for the most part, advocated exercising three times weekly, while following a set schedule. For the first three to six months, a plan of such nature should prove best, but after a length of time the pupil may note a pause in his progress. It may first be wisest to experiment with repetitions and poundage as has been suggested. Failing in this, further plans will depend upon the physique strength, vitality and endurance of the subject. The plan now to be suggested may be referred to as the maximum repetition scheme. Presuming for purposes of example, that our student is interested mainly in arm development. Having decided upon chinning the bar and dipping on the floor as the two most reliable forms of exercise for this purpose, our enthusiast might proceed in the following manner. He performs thirty floor dips; then practices an exercise for some other part of the body; he goes back to the arms and chins himself about ten more times; then an exercise for some other part of the body; and once again returns to arm exercise by making thirty more dips, some other non-arm exercise, then ten more repetitions of the chinning movement. This is kept up, practicing dipping and chinning each three times, and between times alternating on the legs, torso, etc. A program of this nature would constitute the height of repetition specialization for one part of the body. A like plan could be followed for any other part of the body instead of the arms, depending upon the aims of the culturist. The bar bell user need not, of course, bother with dipping and chinning, as he has a better means of taking effective exercise. He could alternate curling and pressing movements with a bar bell, kettle bells, and dumb bells, along with heavy exercise for other parts of his physique. I would not recommend a program so strenuous unless the pupil had several months experience along general training lines. To those who are vigorous enough to stand an extra vigorous program, I might suggest a highly specialized program along the lines of the above description, practicing six days every week, After putting in several weeks on such a program, the pupil should take a rest of from one week to a whole month, and then follow the same routine three or four days each week. Then gradually taper off our severe specialization till all parts of the body are receiving an equal amount of work. We might suggest a severe program for those who wish to give each part of the physique a highly specialized period of training. Begin on any part of the body and follow out the plan as outlined some few paragraphs back. Let us suppose you start on the arms, spend eight or ten weeks on them, rest for one week, then specialize on the arms another period of eight or ten weeks, take a rest, concentrate on the abdomen, rest, concentrate on the neck, rest, the back or shoulders, rest; etc. Or, you could take the entire upper body at one time, then the entire lower body. The possibilities are unlimited. For instance, you could specialize one month on each part of the body, or just one or two weeks at a time. A specialization plan for less experienced students could be arranged by exercising one or more parts of the body rather strenuously at two stages of each exercise period. Say, the neck was the part on which you wished to concentrate. This could be done by practicing a few neck exercises at the beginning of the program, then work out all the rest of the body, and finish up with the neck routine. Although we are never inclined toward advocating daily bar bell
exercise for beginners, or in fact any others until they have had plenty of experience along heavy lines of exercise, we know that it is possible to get good results in developing unresponsive parts of the body by doing a certain amount of special work every day. Providing you have been exercising for several months, you may try this on any stubborn part of the anatomy. Exercise in a general way three times weekly, taking a really thorough workout, and on the alternate days practice a few exercises for the part on which you wish to specialize. The strength enthusiast who is interested in exceptional lifting ability will welcome training schedules which might be followed to improve his ability along this line. The party who is only partly informed may hastily conclude that exceptional lifting ability results from pure science or as it is commonly called, "knack." This, however, is a poor definition and the implication is only partly true. Modern lifting science embraces the proper application of your strength combined with the best known methods of temporarily overcoming the force of gravity. The science of lifting calls for the highest possible degree of peed and agility, or, as we might appropriately term it, "athletic ability of the highest degree." It is never wise to start at actual lifting until you are certain of having first built the necessary foundation of muscular development. Actual lifting practice with heavy weights will improve your development and bring out the best that is in you, providing you have first acquired a good degree of development. If you can start the actual lifting practice before developing you run the chance of making but slight progress in development through bringing about a toughened condition of the muscles. When the muscles have been built up to a size and shapeliness corresponding to the structural type of the individual, that is the bony framework, the thoughts may be turned towards improving the quality of the muscles raising their efficiency to the natural limit by specializing in strength building movements. We must likewise differentiate between degrees of exceptional strength. You can train for special strength and high quality muscles without ever testing yourself on feats which require the limit of your abilities. This may be accomplished by performance movements identical to those practiced by the record lifter, though instead of trying yourself on each attempt, several repetitions are performed while keeping well inside the limit of our powers. Though, of course, the record attempting lifter acquires the acme of great strength, it is unwise to constantly try oneself to the limit, and even the record hungry lifter may realize greater success if the routine is split up between repetition work and record attempts. We insist on our pupils putting in considerable time on repetition work with moderate weights until a satisfactory degree of development is attained. One could continue exercising along such lines indefinitely and acquire a good type of development, but when real strength is desired we must change the method of training. Some enthusiasts note this effect after developing muscles of huge size, as a result of patient effort in practicing the right sort of body building movements with graded weights; and, truthfully, it is possible to accomplish fairly good results by the correct application of various other means of resistance. Huge as such muscles might be, unless the scheme of progression had been followed throughout the advanced stage, wherein scientific principles of strength cultivation were employed, their efficiency would not be commensurate with their size. The highest class of advanced work in the exercising field consists of movements calling for
the combined use of large muscular groups. Indeed, the farther you progress in your developing work, the more muscles you bring into play in the performance of important exercises. All advanced overhead lifting movements work the muscles in this manner, likewise in the performance of high class hand to hand work; Roman apparatus work, and the advanced exercises given throughout this volume. Varied are the schemes one might employ to specialize on the development of a particular part of the body. The most severe plan would consist of exercising twice on the same day, six or seven days a week; alternating at each period between special exercises for the part body in question and movements of a general nature; that is, supposing you were working on the calves; you would do a calf exercise, then a general exercise or something for another part of the body, then a calf exercise, and so on. When progress seems slow on one particular lift or exercise, or if you desire to make certain of adding to your ability in the performance of any lift, the best plan to follow is herewith outlined. Drop the poundage considerably, or to a point where the lift or exercise is easily accomplished several times. Then follow a certain rate of increasing repetitions and poundage if an exercise, or poundage if a lift; and do not vary from the set schedule. Arrange the program so it will take several months to pass your present limit, and if you stick religiously to the schedule, results will be forthcoming. About two years ago, I had occasion to conduct a three months' training program in the columns of the Mat Department of STRENGTH Magazine. The program proved so popular that I have often been tempted to republish it at frequent intervals, and believe I did mention it briefly since first it appeared. Believing many of my readers will welcome a proven program of this nature, I am outlining it herewith. Originally we had two groups; one on body developing exercises, and the other on regular lifts. The purpose of the programs, or rather of both programs, was to prepare interested STRENGTH enthusiasts for real heavy lifting, building, as it were, a good solid foundation of strength. For the first month those in the lifting group were asked to practice the Two Hands Dead Lift, Two Hands Snatch, Two Dumb Bells Clean and Military Press, One Hand Snatch - both right and left. Add 20 pounds per week to the Dead Lift, ten pounds to the Two Hand Snatch, five pounds to each dumb bell in the Military Press, and five pounds to the One Hand Snatch. Practice three days per week, for one month, or twelve practice periods in all. For the second month, practice the Right Hand Dead Lift, Left Hand Dead Lift, Two Dumb Bells Clean and Jerk, Two Hands Clean and Jerk Behind Neck With Bar Bell, and One Hand Clean and Jerk with each hand. And 20 pounds each week to the dead lifts, 10 pounds to the two hands bar bells lifts, 5 pounds to each of the dumb bells, and 5 pounds to the weight of the bar bell in each of the single handed clean and jerk lifts. This program is likewise to be followed for four weeks, or twelve periods.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 28 - (Part B) - TRAINING SCHEDULES OUTLINED: MEANS OF SPECIALIZING FOR IMPROVEMENT - By Mark H. Berry
For the third month the lifting group will be asked to change over to the following set; One Hand Side Press, both right and left; Two Hands Pull Over and Press on Back, without Bridge; Two hands Pull Over and Press with Shoulder Bridge; Two Hands Clean and Jerk; One Hand Military Press, both right and left; in all seven lifts to train on. The prevailing rules are: Take your weight and measurements at the beginning of the month, and then not again till the end of the month. Likewise you are not to test your abilities in any of these lifts during the entire month, but to follow out the suggest scheme of progression. To determine the correct poundage for your practice, start out with three-fourths of your best performance in each lift. You are to practice three days a week only; the first week you practice with that amount of weight, repeating as many times as you are comfortably can in each lift; the next week add five pounds to each of the one hand lifts, and ten pounds to each of the two hand lifts; practice with these poundage one week ( that is, three exercise days), add to the poundage at the same rate, and so on till you have completed four weeks, or twelve exercise days. Then on the last scheduled exercise day of the month, rest yourself on all these lifts, and see what you can do; or better still, split the test up into two days. You will then have completed a lifting program of three months, and should be in much better condition to follow up your ambitions so far as lifting accomplishments are concerned. The idea in suggesting this program was that it embraced great possibilities in the way of adding to the general abilities of the participant, giving a firm foundation on which to build higher lifting poundage all around. The exercise group should spend the first month on the Two Arm Curl, Press Behind Neck, Pullover, rowing movement for broad of back, dead lift exercise with straight knees, deep knee bend, Two Arm Press on Back, Shoulder Shrug, calf exercise, Straddle Lift, sit-ups, and neck exercise. Repeat all arm movements five times, leg and back movements ten times. Each week add five pounds to the lighter movements and ten pounds to the heavier exercises. Be sure to start with a poundage in each exercise that you can handle correctly in a comfortable manner. Each entrant is to promise not to take his measurements or weight during the whole month and not to make any lifting tests whatever. In connection with this experiment, you are requested to refrain from any participation in other forms of exercise or sport as much as possible on the intervening days. In The exercise group for the second month are included twelve exercises, nine of them to be performed with a kettle bell, one with a bar bell, and two with either light dumb bell or plates held in the hands. It is suggested that you use poundage that are well within your limit of strength in every one these exercises, it being best to be somewhat under, rather than too close to your limit of strength. Ex. No. l; We will include the curl with kettle bells, repeating five times with each hand; Ex. No. 2; One Hand Military Press exercise with each hand using a kettle bell, and repeating five times slowly. Ex. No. 3; The Kettle Bell Swing, in which the bell is swung from between the legs to the height of the chest and switched to the other hand, and then swung back between the legs, keeping the back flat all the time, and doing all the bending with the knees and hips; repeat a dozen times with each arm. Ex. No. 4; Leaning forward with the hips, rest one hand on a chair, while you hold a kettle bell in the other hand; now keeping the elbow straight out
from the body, raise the bell by bending the arm; repeat five times with each hand; Ex. No. 5; The Crucifix, or muscling out, with two kettle bells; repeat five times. Ex. No. 6; Calf Exercise of rising and lowering on one foot while holding a kettle bell in one hand; repeat ten times. Ex. No. 7; Reverse Curl with kettle bell, five times each hand; Ex. No. 7; Reverse Curl with kettle bell, five times with each hand; Ex. No. 8; The Alternate Pressing Exercise with two kettle bells as the arms are extended overhead. Ex. No. 9; An Abdominal Exercise of sitting sidewise on a chair with the feet hooked under some immovable object, bend back, hold a kettle bell in each hand at the sides of the chest, and raise from the floor to a sitting position; repeat five times; Ex. No. 10; The Deep Knee Bend is performed with a comparatively heavy bar bell, the feet being kept flat on the floor, toes pointed straight to the front, you can manage best by keeping the feet no more than eighteen inches apart, sit down as far as you can then come back to the erect position, repeat twelve times. The next two exercises are for the chest region, and can be performed with 5 pound dumb bells, or by holding a plate of that weight in each hand. Ex. No. 11; Assume the prone position with a small stool or other object under the broad of the back; bend the head back so there is a decided arch to the chest, then begin an alternate Two Arm Pullover, performing a complete half circle with each arm; as one arm is stretched full length overhead, the other should be at the thigh; repeat twelve times with each hand, being sure to keep the arms straight. Ex. No. 12; The other chest exercise will consist of extending the arms to the side while in the same position as in the foregoing exercise; start with both arms straight above the chest, with five pounds in each hand; while inhaling deeply, lower the arms sidewise to the floor, then return to the position over chest while exhaling, keep arms straight. Breathe deeply at all times, through the mouth if necessary. As a rule you should inhale with every flexion of the involved muscle, but rather that be compelled to hold the breath, it is better to inhale with every movement, both flexing and extending, and exhale at the end of each movement. Follow every exercise period with a good bath, a warm soap bath is preferable. As a rub down you may use ordinary rubbing alcohol, or any of the good compounds offered for sale in drug stores. Be sure to exercise no more than three times a week, and try to limit each practice to forty minutes at the most. The exercises for the third month follow: l. One Arm Dumb Bell Curl. 2. One Arm Military Press 3. One Arm Side Press Exercise with Dumb Bell 4. Two Arm Pull Over 5. Rowing Exercise 6. Deep Knee Bend with Flat Feet 7. Walk around room on toes with bar bell on shoulders.
8. Alternate two arm press with either dumb bells or kettle bells, preferably dumb bells. 9. Pressing bell on soles of feet, lying on back. 10. Two Hands Dead Lift - while shrugging shoulders ll. Wrestler's Bridge 12. Abdominal Exercise You may notice a duplication of exercises given during the two previous months, and while no claim is made that this is the best arrangement ever suggested, still it is recommended with the idea of producing results; therefore, it will be to your interest to give it a thorough trial. It should not be amiss to give an explanation of these exercises. In every case it is well to use weights you can handle fairly easy while executing the required number of repetitions, with the exception of No. 9, where it is advisable to use a rather heavy bell, providing you have someone to assist you in case of difficulty. Exercise No. 1 - Use a dumb bell, and keeping the body erect, perform a correct curl, several times with each hand. Exercise 2 - Needs no explanation Exercise 3- Stand with the feet fairly well apart, holding a dumb bell well away from shoulder; slowly press to arm's length while inclining the body slightly to the side, and keeping the knees straight. Repeat several times with each hand. Exercise 4- Perform a complete Two Arm Pull Over exercise several times. Exercise 5 - Stand with feet astride and incline the body forward at the hips; keep back flat with bell hanging in both hands; bring bell up to chest; being sure to point elbows out well to the side. Exercise 6 - Use a rather heavy weight and keep feet flat on floor; sit down as far as possible. Learn to use more than one and a half times your bodyweight. Exercise 7 - Place a bar bell on the shoulders; then walk around the room on your toes with knees still; be sure to keep as high on your toes as you can. Continue till mildly tired. Exercise 8 - Stand with feet flat about twelve inches apart; holding a dumb bell in each hand at the shoulders, alternately press them to arms' length overhead, keeping the body erect and knees straight. The effect will be more beneficial if you hold the bells well away from your shoulders. Exercise 9. - Lying on your back, place a bar bell on the soles of your feet and press up to straight legs, lower as far as possible and repeat. It is advisable to use a heavy weight in the exercise. To get it on the feet, either use tow stools or boxes that will enable you to hold the bell on straight arms, or have a friend place the bell on your hands. Then bring the knees down to your chest, getting the feet under the bar. It is best to wear shoes with heels so that you may rest the bell against the heels. I have always found it best to hold the hands more
than shoulder width apart when putting the bell on the feet, then to bring the feet inside of the hands. Once mastered, you will never regret the time spent on this exercise. Exercise 10 - With the feet well apart, practice the two hands dead lift, keeping the shoulders hunched up or shrugged all the while. Be sure to do all your bending at the knees and hips; keep the back flat. Exercise 11 - Hold a bell over your chest while in the Wrestler Bridge position and lower your shoulders to the floor; raise to the Bridge, and repeat several times. Exercise 12 - Sit crosswise on a chair and with the feet hooked under some immovable object, lean back, bring the bar bell across your chest, and sit up. Holding the bell in place, go back to the floor and repeat. To start our on these exercises, use about three-quarters of the best poundage you can handle in a thorough manner; each week add to the weights as follows: Exercises Nos. 1, 3, 4, 8, 11, 12, add five pounds weekly. Exercises Nos. 2, 5, 6, 7, 9, ten pounds weekly. To exercise 19 you may add twenty pounds weekly. Perform each movement about a dozen times, with the exception of the first three movements, where you should repeat them about six times. Exercise three times a week only, and the best results will be gained if you refrain from all other forms of exercise during the month. Measure yourself at the beginning of the month, and then not again till the end of the month. In connection with the deep knee bend, it may worth while to describe the best known method of placing a heavy bell across your shoulders. A long bar is best, but if you haven't any thing longer than five feet, stand it on a high block. Stand the bar bell on end, then assume a position alongside of the bell, just far enough away so that if tilted over, the center of the bar will land on your neck when you are squatted down. Your right side should be turned towards the bell and your feet about twelve inches apart and parallel. Lean over and rest the back of your neck against the bar, placing your hands at about shoulder width apart. Remember, the bell is still standing upright on end. Now gradually squat and pull the bell over with you, keeping the lower end on the floor or block till you have squatted pretty low, when the bell should easily rock over on your shoulders. Make certain of your balance and come up to the erect position. If the weight is heavy, you will have to work to get up with it, but persevere and you will be well repaid for your trouble. You may then perform your exercise, and to get the bell off simply reverse the procedure; that is, while squatted as low as you can go, drop one end to the floor, push hard with the upper hand, and while still keeping the neck in contact with the bar, rise as the bell is tilted back on to the onend position. When perfectly balanced, bring the head around the bar, meanwhile holding tightly to keep it from falling over.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 29 - RULES OF CONDUCT: THE QUESTIONS OF SEX, ALCOHOL, AND TOBACCO DISCUSSED - By Mark H. Berry EDITORS NOTE: I hesitated to post this chapter but decided to because it is HISTORY. Much of it is NOT GOOD ADVICE. Please remember that this was written over 80 years
ago. Please read this information in a historical context. It may appear strange to say so, but nevertheless, it can be and is true that one may take strict care of himself all his life and die at a comparatively young age, while another man may abuse himself, paying little or no attention to rules of healthful living and survive to a ripe old age. You health culturists who read this must not take offense hastily, as there is a most sensible natural explanation of such seemingly contradictory cases. The first mentioned individual is simply possessed of a weak glandular system, especially so far as the sex glands are concerned, while the second individual is fully sexed and well balanced in a glandular respect. We almost stated that the person of the first case was born with weak glands; that could easily be so; however, other influences in his life may have been contributory, and particularly in the case of the long lived one. There can be little doubt as to some persons inheriting longevity; we all know of countless cases of proof in the contention. What, then, is the make up of the individual to make him longer lived than his fellows? The only sensible and satisfactory explanation is that of a strong set of glands throughout his body, and to all appearances, the glands of sex exert a stronger influence than all others. When they are weak and impaired in any way, the individual is unbalanced in one or more respects. The proper working of these glands is mainly responsible for all human ambitions; the eunuch, or the weakly sexed person, has no individuality, no ambitions, and no desire to amount to anything. The greatest human achievements are all inspired in the main by the internal glandular forces. Love, music, art, literature, leadership, everything worthwhile in life results from these impelling forces. The man of great physical strength, the woman of exquisite beauty, the marvelous singing voice; none of these could be, without the powerful glands of sex. Many persons are undoubtedly strongly blessed in this respect at birth, but through neglect, disease, sin, and living a life of weakness, the forces are depleted. It should also be possible for the person who is born with weaker glands through care and attention to physical improvement to add to the vigor of his natural compliment, and because of careful living to at least nearly approximate the longevity of the naturally gifted person. For, thee glands are so closely associated with muscular and organic strength that an improvement in a physical way by means of vigorous activities should react in a strengthening of the glands. What, then of the individual whom we mentioned in the early part of this chapter, who took strict care of himself but died comparatively young? Great confusion attends the practical side of healthful living. Many physical culturists believe it possible to maintain a high degree of healthful efficiency by means of diet, abstinence, continence, breathing and bathing. They fail in the complete realization of their aims, by failing to stimulate the natural forces through regular strenuous exercise. The important factor in the case of the individual who evidently abused himself but lived long, was a youth spent at hard physical work, or probably the greater part of his life was spent at strenuous toil. You may observe that strenuous physical exertion, not overdone, may offset and counterbalance the effects of many so called violations of dietary rules. If you do not properly understand the reasons for this, we would suggest a re-reading of the complete section of physiology. There can be little doubt but that there is a close connection between sexual vigor and rugged constitution. The glands of sex are closely related to the internal vital organs, the brain and nerves. Those who are fully sexed, possessing strong and very active powers in this respect, are also certain to be possessed of great vitality and the power to survive to a hale and hearty
old age. It might almost be said that those who attain a well advanced age in vigorous condition are certain to be blessed with unusually strong glands of sex. In the case of such an individual, it must have been necessary to take sort of decent care of themselves throughout life, but very often those who are naturally gifted with great virility have been able to disregard the rules of living which the average individual could not possibly ignore for any length of time. Quite likely you have known men of middle age who seemed to be able to eat almost anything and enjoy it; sickness being unknown to them; and they preserved an appearance of being more youthful than their years would indicate. My theory is that young men who are well blessed with virility and lead an continent life should never be fat but rather should incline towards slenderness. I have long held this opinion as to the reason many young men find it difficult to gain weight. In support of the theory we might recall that eunuchs are more fleshy than the average man of their race or nationality. Some peculiarity seems to be present in the blood from sexual glandular secretions when the life is either completely or almost wholly sex free. The masculine sex glands evidently pour out into the blood some element which makes are a man hard and purely muscular, also making the accumulation of adipose tissues practically impossible. Deducing further along this line, we would conclude that this particular mysterious element is not present in a very generous quantity when a young man who leads a continent life is fat. This, of course, is nothing more than a theory and undoubtedly numerous exceptions will be found. However, it is presented here as the result of a long observation and a conclusion of possible interest to others. The phenomena of the unsexed growing fat and larger in size than normal and becoming subservient to dictation or willingly submissive to the will of others may be seen in the case of the steer, which is merely a "changed" bull, but grows good meat for eating, and is easier to handle. The meat of the bull is too tough for satisfactory eating purposes. The capon is simply a "changed" rooster, but grows to a good size of tender meat for eating. The draft horse, being "altered" likewise grows to a good size and although his muscles aren't as hard as those of the stallion, nevertheless he is easily driven, whereas the stallion is flighty and hard to control. The stallion, the bull, and the rooster all have a will of their own like the real man should have, while the eunuch among humans is more comparable to the work horse, the steer and the capon. We wish it understood that there is no intention to allude to fat humans being weak in this respect. We merely wish to show the influence of certain glands upon the nature, mostly as effecting abnormal or subnormal conditions among humans. Many vigorous humans are given to the accumulation of excess flesh due to a change from great activity to a lesser degree of exertion, while the food intake remains practically the same. The question of sex governs the life of a great percentage of men. Judging from my experiences among men of all walks of lie, and from the great amount of correspondence of a most personal nature, I would say the subject plays an important part in the thoughts of the majority of men. Mostly because so much mystery surrounds the subject. Those who have a right to speak have little to say, while in a vile way sex is discussed everywhere by men and women alike. Constituting as it does, an important factor in the lives of all normal beings, asserting itself even when an attempt is made to keep it out of the mind, and hearing so many mistaken notions concerning what is right and what is wrong, there is small wonder that the subject of sex worries so many. It does seem strange that a subject of such great importance in
our lives should be clothed in so much mystery, and degraded with the rottenest sort of filth. Instead of widespread enlightenment, no matter of importance is buried in more secrecy and ignorance. Anyone has a right to seek knowledge of sex; the youth has a right to demand such knowledge of his or her elders, and the person of mature years is not to be pitied for mistakes resulting from ignorance. What a shame that we cannot discuss the subject without drawing the attention of morbid and filthy minded degenerates. Sex can and should be discussed openly in magazines, just as radio and automobiles are now discussed, the strangeness and curiosity would soon disappear. As it is now, sex is played up in the most suggestive manner in some sensational newspapers and cheap magazines to satisfy the morbid whims of immature fools and older hair brained weaklings. Some few are merely in search of a cheap thrill. Even those who have a privilege to disseminate knowledge on sex matters are sometimes inclined to surround the subject with a lot of nonsense, theory, and scariness. Let us get down to brass tacks as much as possible. I know from my correspondence, from personal consultation and actual association with men and youths from all strata of society, just which angles of the subject prove most annoying. I believe in every man leading a clean life, and for this reason I am inclined to favor early marriages. Youths of both sexes are subject to terrible pitfalls as a result of our state of civilized society. Early marriages under proper economic conditions would have a lot to do with elimination of some social evils. It may be a pretty theory to tell young men to lead a continent life, but so many obstacles are thrown in their pathway that the longer marriage is postponed the greater the chances of following the double standard. The existence of the sex urge cannot be denied or too long resisted by men; it is born in the male, and to lead a life of continence after approaching maturity calls for constant struggle. It is also false to tell men that a full degree of strength and muscularity depends on continence; the life of no man is full and complete without the normal expression of the sex instinct. Any man, no matter who or what he is, whose sexual life is incomplete, that man is unbalanced; he is incapable of doing full justice to himself. His associates may be unaware of the true conditions and he may be an evident success in every visible way, but if you were given an opportunity to know the intimate thoughts and actions of the man, you would know differently. Remember, before I proceed further, that my remarks apply to men and not to boys or youths. There is absolutely no foundation in fact, for making a statement that strength depends on a sex free life. Personally, I have my own opinions of those who foster such beliefs. Every man is a law unto himself, so far as the sex question is concerned. We should not, and cannot expect to lay down dogmatic rules of conduct for all men; any attempt to do so in bound to meet with failure. It is my conviction that no one knows the truth on such matters. We may personally conduct our lives as we believe best, and as long as we are satisfied that such conduct is right, there is nothing better to be done in view of the present lack of accurate knowledge. Some men may indulge to an extent that would prove most weakening to the majority; any attempt to hold the strongly sexed man down to the conduct of the weakly sexed man will only result in immoral tendencies or nervous derangement. The man himself may tell fairly accurately what is right in his case. Do not fail to observe the conclusions of the author in regards to the proper nourishment of the body. This will be found in the chapter on digestion and diet. It is generally recognized that men are constituted differently in this respect, and one many may have very active glands, while another most inactive ones. When the blood stream circulates as it should, the muscular organism is strong and altogether masculine, and the man
is really what the word implies, we should expect the gland activities to be strong comparably to the power of the muscles. We cannot imagine a really strong man who is lacking in this respect, as it is the complete action of the sex glands which determine whether an individual is male or female, fully masculine or fully feminine. I am accustomed having men write me for advice and information regarding intimate things in their lives. It is impossible to lay down general rules to be observed by all, or even by any considerable number of men. The individual must make a study of himself, learn what is correct and most desirable so far as he is concerned, and put into practice the facts he has determined. Activity is natural in respect to everything in nature, and in the make up of the man. There is no sound natural basis for undue restriction, though we would also say excess is inexcusable. The man himself may soon determine what is correct in his own case by noting whether or not a feeling of undue lassitude is experienced during the day. Over indulgence may be recognized when a feeling of sleepiness, laziness and continued lack of pep is note. When such reactions are not noted, there can be no reason for restriction. The married couple should be able to settle the question to their own satisfaction by observing such simple rules. Young unmarried men and youths approaching maturity are liable to be bothered by the frequent occurrence of nocturnal emissions. Charlatans, as well as some others with better intentions, may warn these young fellows of a resulting weakness or even go so far as to mention possible insanity later in life, if such losses continue. Such talk is the worst kind of both, and should be entirely disregarded by all young men. The glands of the human body are for the most part, entirely beyond human control. We may be able to influence or stimulate them to increased activity, but we cannot entirely control any of the glands in such a manner as to completely stop them from functioning. Death alone can bring such a result, and if any individual gland, however small and unimportant it may be, was to stop functioning entirely, some serious condition would result, which would be closely akin to a living death. As maturity approaches, the glands become normally more active and at certain periods denote their functioning powers by pouring out some of their elements, when not given expression in the normal manner. Such emissions are positively harmless, as long as the young man is unmarried, healthy, and active. The frequency of such occurrences may be limited to some extent by strenuous exercises for the legs and back; also by retiring with an empty bladder, which may be induced by refraining from the drinking of liquids between the evening meal and the time of retiring. Another scheme suggested when the occurrences seem too frequent is to tie a large knot of cloth in the small of the back to prevent sleeping on the back. Physicians sometimes prescribe bromides which are nothing more or less than nerve deadening drugs, when consulted for a preventative. We advise strongly against the use of such dope. The thyroid gland exerts a strong influence on the function of metabolism. Some persons who eat large quantities of foot and yet remain very thin may simply have an extremely active thyroid. Opposite to this, we have the person who is overly fat; this may or may not be due to deficient thyroid activity. In connection with the proper normal action of the glands of sex, it seems almost natural that young people, who are unmarried, should be free from obesity providing the glands are working properly. SOOTHING SYRUPS FOR THE ADULTS-ALCOHOL AND TOBACCO When given an amount of thought, it does seem strange that man, more or less perfect as he
is, should be the slave of any form of stimulant or pacifier. To mention the subject of alcoholics first: Speaking as a native of the United States, I would say that this is as a question of nationality as anything. A large percentage of Europeans have been accustomed to alcoholics in some form during the greater part of their lives, hence they are quite apt to hold strong convictions in favor of their indulgence, moderate or otherwise. American born children of parents holding such convictions are likely to share the opinions of the parents. Among the majority of those of real old American stock, the desire for alcoholics is less likely to play an important part. Whereas, is Europe they have long been used to such beverages, such is not the case with pure American stock. The entire controversy resolves itself more into a case of Americanizing Europeans who come here, rather than of Europeanizing Americans. Say what you may, anyone is better off, or at least they can be better off without alcoholic beverages. In many parts of Europe, it used to be, and still may be, dangerous to drink water, as near cities particularly the water was unfit for human consumption. This lead to the widespread drinking of wine and beer. As to the use of tobacco, we are in favor, personally, of men smoking; or chewing, if they care for it, providing, of course, they note no untoward effects. If a man continue to use tobacco in the face of noticeable harmful effects, he is altogether foolish. Inhaling of smoke must be injurious to the lung tissues, but as one doctor pointed out to us, the human body has great powers of immunization, and adjusts itself to warding off the effects of whatever poison is contained in tobacco. If the individual has a nervous system too delicate to withstand the effects of tobacco, he should not woo "lady nicotine." The subject of good and bad habits sometimes resolves itself into the matter of vigorous men preferring to do as they please, in some respect, at least; after all, men are not infants, nor are they adjusted the same as women, and real men like to assert themselves in some ways that are not altogether ladylike. Sometimes males who attempt to bee too nice do not give one the impression of being men in the full sense of the word. If you find tobacco is injurious to you, or for any other reason which to discontinue it, there is only one thing to do, and that is to stop. You might take some proprietary preparation to help, but at the same time encourage the use of some kind of dope, as often tobacco cures contain some dope to either deaden the nerves or replace the effect of tobacco. If the will says you want to stop, you can stop, but if the will is only half-hearted, you can't stop because you really don't want to.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 30 - Part A, (LAST CHAPTER), PHYSICAL TRAINING FOR THE REST OF YOUR LIFE - By Mark H. Berry Originally Posted on NaturalStrength.com on 01 April 2006 It has oft been remarked that this is an age of mania, fads and cults. Probably so, but with the urge to lead people to their way of living, there can be no doubt that many of the faddists and cult leaders have brought benefit to thousands, or rather millions, of people. The cult recruit must derive some benefit from the new teachings, otherwise he will not remain in the ranks. Among some physical educators there is an inclination to belittle physical culturists by
classifying their efforts as aimed purely at increasing muscular size. In our way of thinking, an attitude of this sort is altogether unfair. The physical culturist, providing he is sincere in his efforts, is an earnest individual with his own best interests at heart. Through making a study of his body and the application of proven methods he devotes part of his time to the improvement of his physical condition. It is a case of the individual using the best available knowledge to promote the highest possible state of physical efficiency. The physical director is in the business of selling information to others. This is just as true of the college physical educator as it is of the man who advertises a system of instruction by mail, or conducts a studio of personal instruction. The college physical educator plans, conducts, and directs the physical exercise program of large groups of students. A certain amount of benefit is derived by a student body as whole; of that there can be no doubt, as any form of physical exercise if not carried to extreme will prove of some benefit. We also recognize that an effort is made to single out those who have remedial physical defects and prescribe special exercise for their benefit. However, the spirit of the physical culturist is not present in the individuals composing the entire exercise group. There is only too likely to be a feeling of wishing to hurry through the class drills, regarding the allotted time as a period of boredom and the exertions as a necessary evil. The physical culturist who buys information to suit his purpose from an instructor has the interest in mind of wishing to derive a certain degree of benefit; consequently he will work harder for results and pay more attention to the details of the performance. Results are measured by improved health and physical efficiency are bound to be greater among the physical culture group than among the group of students who are compelled to spend a part of their time in calisthenics drill. Enthusiasm is present in the one case; sufficient interest is lacking in the other. In my opinion, physical culture is physical education and vice versa. When each is considered in its true meaning and to the full extent, they are one and the same thing. The aim of the physical educator consider collectively, is to promote a healthful amount of activity and a fair degree of efficiency in handling the body, rather than to make any attempt to develop muscles or great strength. We fully appreciate the attitude of the physical educators as a professional body. The theory of the school director in regards to physical exercise is co-ordination of the physical and mental faculties, resulting in a normal acceleration of the vital forces; and relaxation of the mental forces. Rather than to strive for a noticeable muscular development, they aim for a normal amount of activity and full control of all voluntary bodily movements. The attitude of many physical educators toward physical culture is that of an ambition to develop large and showy muscles with no regard for co-ordination, quickness, agility, or endurance. If this was the full extent of physical culture, its followers would be lacking in the high ideals upon which they pride themselves. The ambitions of the cult would be hollow and aimless. In my estimation, the field of physical education, or of physical culture, whichever you may choose to call it, is not limited to either of these fields, but embraces any and all branches of the science of improving and preserving the normal functions of the human body. The field of corrective exercise is only touched by the average class of physical educators as compared to the work accomplished by professional physical culturists is that of correcting subnormal physical conditions and building a uniform muscular conformation.
The true physical culturist aims to develop complete physical powers in every respect. Contrary to the opinions of many, a fully rounded muscular development is not abnormal. Surely the trained eye of any physical educators will be more impressed with a splendid muscular specimen than with the physique of the individual who is angular and lacking in proportions. The masters of sculptor have always graced their art with exceptionally full muscular development. Even the anatomical charts used in the class room will show a degree of muscularity which is possessed only by physical culturists who practice movements of a strenuous nature. Earnest physical culturists generally have a thorough knowledge of anatomy, physiology, and are generally familiar with the theory of corrective measures of exercise, bathing, and diet. The ideals of the true physical culturist are identical to the aims of the physical educator. Corrective measures simply consist in developing one group of muscles in proper proportion to another group of antagonistic muscles. When all muscles and muscular groups are developed in proper proportion no physical defects can be present. So far as the organic health of the individual is concerned, we can only take the stand that the normal functioning of the physiological processes, induced by a normal amount of activity, should result in good health; when of course, combined with sensible habits of diet, bathing, recuperation, etc. The physical culturist who regards exercise as solely a means to build a big biceps or accomplish some extraordinary feat holds an attitude as narrow as that of the individual who believes calisthenics sufficient for the needs of the healthy mature man. The man who values the feeling of real strength through the passing years with the high degree of every day health it gives him, should lose an opportunity in starting along the road which points to physical training for the rest of his life. We can hope for nothing better than that the reading of this volume will give you an incentive devote a goodly portion of the rest of your life to physical training. In step with the general progress of the world, it will become increasingly necessary to keep in a first class condition of physical efficiency. Sometimes we hear talk of the dangers of exercising, or especially of the harmless of leading an athletic life. We wish to say something concerning the benefits and harmfulness of leading an athletic life; or as we might call it, the strenuous life. Personally, we have certain opinions and convictions on the subject, arrived at after all due and lengthy consideration. We try to the best of our ability to weigh everything we hear or read, in an attempt to arrive at true values. So much is said pro and con about athletics dying young; personally, we do not become unduly alarmed over such statements, until "strong men" are included. There is a considerable difference between the man who trains by means of weight lifting exercises, and he who has trained at competitive athletics of every sort. First of all, we wish it clearly understood that we are not in favor of competitive athletics for schoolboys, which also includes the majority of high school athletes, who are of immature age. If there is any danger of harm resulting from athletics, it is from encouraging immature schoolboys to strain themselves to the limit to win contests. The playing of games, and even participation in running and other athletics could not be harmful if youngsters were not encouraged to force themselves to the limit in order to win. We have known of many cases
where promising young athletes were completely burnt out at reaching twenty-one from specialization in athletics or boxing. We always advise young fellows to develop and strengthen themselves by means of body building exercises rather than to take chances of ruining their health later in life by engaging in athletic competition in their teens. It is far more sane to delay the athletic career and be certain of possessing a physique of which you may be proud at maturity. You will have lots of time for athletics after that, if you are so inclined. Physical training or development exercises are entirely different. Our growing youth needs healthful recreation and corrective exercises to insure his development to full red blooded manhood. This brings to mind another thought in connection with our subject. It has to do with the question of athletic supremacy, and whether or not athletes die unusually young. If you will think back among acquaintances of our schoolboy days, you may recall that for the most part, the boys who excelled in athletics were those of the physically precocious type; in other words, they were prematurely developed physically and although not mature, this class of boys often gives the impression of near maturity. We can very well remember a number of star schoolboy athletes who excelled at baseball, running and jumping especially. They seemed so much larger and stronger than the average boy at their age, so much so, in fact, that it was rather difficult to realize they were so young. However, a few years later, when we had grown, it was with a certain degree of amazement we noticed the majority of these husky athletic schoolboys, were smaller than the average man at maturity, some of them even being "shrimps" alongside of a good man. Years ago I formed the conclusion about to be set down, although I never had occasion to put it in writing before. Now some people might hastily conclude that participation in athletics stunted the growth of these boys. Possibly so, however, our conclusion is somewhat different. To wit; authorities claim as a well establish fact, that the length of life is in proportion to the age of maturity. Among animals this rule works out splendidly, but among humans the average length of life is entirely disproportionate to the age of maturity as compared to animals. It has been claimed, though that the longevity of humans is generally in proportion to the age of maturity, not exactly to a year or two but those who naturally mature early seemingly do not survive to the average age of those who mature late. People erroneously believe twenty-one to be the age of male maturity, while it is generally known by those who understand the subject that many mane do not mature until thirty or older. The logical conclusion then, is that the man who matures at thirty has a better chance of surviving to a long term of years than he who matures at twenty-one. Coming back to our original discussion, we would thus expect the man who matures early to be physically more capable in his teens than he who matures early to be physically more capable in his teens than he who matured later; providing, of course, both were of the athletic type. Obviously, all men who mature early are not of a physically superior type. But applying our conclusions to athletes, we would then find the youth who was nearly mature, to be more capable as an athlete at an early age. We can easily run this form of reasoning down to a sensible conclusion; attaining some measure of recognition as an athlete, early in life, the young man is most likely to specialize and receive great encouragement to continue his activities. The average length of life seems to be something under fifty, many survive well beyond that point, while quite a number do not. There seems to be a law of averages applicable to practically everything, so when many thousands are engaged in athletics, a certain percentage are bound to die under fifty, or even under forty, just as among non-athletic
persons. And, of course, great publicity attends the early demise of athletes, while not attention is drawn to those who survive, nor is any mention made in the press of the millions on non athletes who die prematurely. It is these youthful, so called natural athletes who are most likely to give up activities at an early age. They lived to hard during their early years, considering themselves men before they were really matured, and then after passing the peak in athletic ability, dropped out of competition and training. In the first place, there resulted a weakening from the strain; in the second place, the inactive life proved the hardship to them. When athletes die young, it is among this class almost entirely, but of course the question arises as to whether or not they would have expired early if they had never engaged in athletics. Undoubtedly, the average length of life among athletes is appreciably higher than among average people. If, as we conclude, the precocious type, of individual is destined to a short life, and prominent athletes in some branches of sport are most likely to be drawn from this type, we can expect a great many relatively early deaths among athletes. We believe this would particularly apply to the most popular branches of sport, at which boys and youths take greatest pride in excelling. For instance, baseball, football, running, and boxing; that is, so far as Americans are concerned. I am well aware of the thought that is on your mind. Why does not participation in athletics prolong the life of the athlete? It may to a certain extent, in many cases, but we subscribe more or less to the belief that nothing much can actually be done to greatly prolong life, in our present state of limited knowledge. Some day, in the remote future, men may solve this riddle, but today very little is known that will exert any great influence on longevity. We may, through careful living, escape the ravages of certain diseases, and reduce the effect of time upon our system, possibly adding a few years, and certainly we can make life more enjoyable through proper living. Is it not worth something to reach our declining years physically fit and of some use to yourself and society? To accomplish this purpose alone is worth any trouble or inconvenience you may be put to leading a clean life. Even though not a single year can be added to your life, it is worth something to know that you will not be helpless and broken down in your last days on earth. That is enough to exercise and live for, is it not? You may question the form of reasoning which concludes the length of life may not be appreciably increased. I would refer you back to what was said in the discussion of sex. Some individuals are born with a better set of glands than others, thus inheriting a long life. Our chief reason for concluding that life cannot be greatly increased at the present time is due to the phenomena of the glands in the human body. We are born after a definite period of formation lasting less than ten months; we reach adolescence at the time when the glands are beginning to mature; finally full maturity is attained, which is nothing more nor less than the full bloom of the glands of sex; then after a term of years, these glands begin to dry up, and do what we may, we can do nothing to prevent it ( at least not with our present degree of knowledge ); many people claim to possess secrets of rejuvenation and the prolonging of life, but none is so foolish as to state that they have a means of indefinitely prolonging the activity of the sexual functions. Surely, certain doctors have tried transplanting animal glands in the human body, but although there may be a temporary pepping up of the spirits, it soon passes off, for the body in time absorbs anything put into it; even splints to strengthen bones. Has anyone come forward with a means of postponing the menopause, or change of life in woman? When that can be done, we shall know something of the science of increasing
longevity. Therefore, you see, at a certain time in our life the glands cease to function, and we soon dry up; it is then but a matter of time till we pass from this earthly existence.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 30 - Part B, END, (LAST CHAPTER), PHYSICAL TRAINING FOR THE REST OF YOUR LIFE - By Mark H. Berry Just yesterday, at a meeting of the American Medical Association, Dr. Morris Fishbein, secretary of the Association and editor of "Hygeia" magazine, said prolonged life, that elusive goal of scientists and dreamers for ages, is no nearer at hand today than it was when the quest began. As reported by the Associated Press, the noted physician went on: "The mysterious secret of life, that unknown living force which causes men to survive for three score years and ten, more or less, has been the object of intensive search from almost the beginning of time. Throughout the ages men have craved and sought some miracle that would aid them in living beyond the allotted span, always searching for some elixir of life that would afford them years eternal. Despite all this, and despite the advance in knowledge and improvement in facilities for experiment, we are no nearer the coveted prize than man's earliest ancestor." He also said, in referring to rejuvenation, through gland transplantation, "Of their claims it can only be said that their work is of scientific interest, but they have not as yet demonstrated that one moment of additional life can be guaranteed to any human being who has submitted to their technique. When the cells of the body disintegrate and die there is no magic potion that can raise them from the dead. A tissue that has died can no more be restored to life than can new elasticity be put into a pair of worn our suspenders or garters." The above should at least be interesting, and is the opinion of a recognized medical authority of good repute. On the other hand, the average length of life if undoubtedly increasing, due to hygiene and curative science. Fewer deaths are recorded from children's diseases than formerly, and old people have an easier time than in days gone by. Life and conditions of living used to hard on the aged, whereas modern conveniences give them a chance to survive the rigors of weather and climate. This brings us to a peculiar fact, that although the average length of life in America is increasing, and there are more real old people than ever before, it is also true that the death rate for those between 45 and 75 has increased, no doubt due to a certain group of disease conditions, generally referred to as "degenerative diseases." They are thus spoken of presumably because they become of great import in the years of life when the human body is supposed to degenerate; and likewise, because many persons claim, they are the result of the degenerating effect of fast and hard living. This group includes cancer, cerebral hemorrhage, and apoplexy, organic disease of the heart and acute nephritis, and Bright's Disease. Most victims of these diseases are among those of 45 and older, although organic heart disease, acute nephritis, and Bright's Disease cause appreciable mortality among younger persons. The whole class of illnesses can be caused by some source of infection in the system, as well as from the effects of diseases of childhood, and many also result from an attack of other diseases. What really takes place is that people are cured of one form of disease, which leaves scars on the organs to result in death later in life. However, life is prolonged for a time at least.
We have called attention to the greater number of persons of an advanced age. The potential length of life is not increased, as you will note, among those who survive, but a greater number safely escape the ravages of sickness in one form or another to reach what is now recognized as a natural death. This brings us back to the question of athletes and death. Why do they not survive the ills and weaknesses which claim ordinary people? The trouble with athletes as a class is that they do not consistently take care of themselves, but break training at intervals and dissipate. Moreover, the greatest evil among athletes in general is that of giving up activities and dropping back into the class of ordinary inactive people. Thus they become the prey of disease and death just like ordinary mortals. People with a good potential length of life , that is, those who are born with strong glands and inherit a long life are capable of effectively resisting attacks of disease better than those with a potential short life. That is the real idea or intention we wish to convey in connection with our conclusions about people who mature early and late. Of two men, one of each type, who might have been athletic in early life and retired from strenuous activities, the one who matured late should have the greatest chance of surviving or warding off attacks of degenerative or other diseases. If a healthful and active life is continued, the athlete has a better than average chance of reaching old age. We see examples of this on every hand. Go down to the rowing clubs along the Schuylkill River in Philadelphia. There you will find a number of men up to eighty or beyond who row regularly for the sake of health, but more so for the sake of keeping up a hobby. That is why we find a relatively older age among lifters than among general athletics. Because they keep exercising and lifting as a hobby, whereas the athlete who was in strenuous competition at running, ball playing, boxing, etc., quits because he finds it uninteresting to make a hobby of a game wherein he can no longer excel. Good health is encouraged by healthful exercise, but when the athlete quits he discontinues the healthful exercise; and although he may be in better condition than the average person, he leaves himself open to the attacks of disease in one form or another. Each individual has within him the power to make the most of himself. Even if it is a certainty that one cannot live indefinitely, nevertheless we are certain of being able to increase our efficiency and well being, thus making our years more enjoyable. Furthermore, there is such a close connection between the glands in the body and our state of health and efficiency that there is no sound reason as to why we should not be able to prolong the healthful action of these same glands through accelerating the blood flow by beans of strenuous exercise. It should stand to reason that physical weakness and inactivity result in a drying up of the glands which control our very lives; in fact, we see on every hand examples of this evident drying up and deterioration of the life forces. We mentioned a few paragraphs back the number of octogenarians to be seen rowing of the Schuykill. The point we wish to bring out here is that these venerable gentlemen have continued to make a hobby of their favorite athletic game. The same is mainly true of weight lifters. Every one should have a hobby, and the human mind thrives best with some hobby to relieve the monotony of the daily existence. An active hobby is of greater benefit than an active one and especially so in the case of the man who was formerly active. The ex-athlete who becomes lazy is too apt to accumulate a lot of fat to burden his internal organs. By making a hobby of his athletic game and continuing active, the hobby also tends to keep him in a state of perfect health. The ex-athlete is too apt to preserve a voracious appetite, even though his system no longer requires an unusual amount of nourishment. This is the greatest fault to be found in the giving up of athletic activities, as very few individuals are able to curb an appetite that has been acquired over a long term of years.
In the field of therapeutic and beneficial exercises, none can compare in effectiveness with progressive bar bell exercise movements. It is being proven every day that men in middle age can improve themselves physically and hundreds of men in their sixties have succeeded in greatly improving their state of health and increasing their physical efficiency. This fact is merely a matter of record and there can be little reason for questioning the statement. We even enrolled a lady of sixty, not so long ago, who felt the need of strenuous exercise of the sort she could get with a bar bell. Not so long afterward, this lady encouraged her son to enroll in a course of bar bell exercise, and from the latest accounts both were making satisfactory progress. However, the largest bone of contention seems to be over the question of whether or not a man can survive years of strenuous lifting and strength performances. We can therefore do no better than to mention the names of a few American strong men who are still active after spending a long term of years in the sport, the majority of them having spent their lives in the business. Among those who are fifty years of age, are Otto Arco, Arthur Dandurand, Joe Lambert, George Blymire, and Prof. Leo Stevens; Warren L. Travis is fifty-three and looks no more than forty; James B. Juvenal, a former champion oarsman, who trained with bar bells, is fifty-five; another man of the same family name. James M. Juvenal claims to be over seventy, and is still actively travelling as a strong man; he also uses the name of "Tommy Ryan," but must not be confused with the pugilist of that name: Johy Y. Smith is sixty-four and still going strong: Oscar Mathes is sixty-five, and active; Professor P. H. Paulinetti, the greatest of balancing artists, who used to train with weights and was associated with Richard Pennell, and old time strong man, can still give a wonderful performance of head and hand stand work, at sixty-six. Professor Adolph Rhein, of New York, formerly instructor at the GermanAmerican A.C. of that city, trains regularly three times a week at Klein's Studio, at the age of sixty-three. We might further mention a man who recently went back into training after a lay off of years. Mr. Frank Adams, of Philadelphia, used to be quite an athlete as a young man, having been a partner of Professor Wm. Hermann, who now conducts gymnasiums in Philadelphia. Hermann stayed in the business, but Adams quit. Years of inactivity and eating sweets and pastries in excess brought on dropsy; then he woke up at the age of fifty-seven and realized he would have to go back into training. At that time he weighed over two hundred. Now at fiftynine, he is in the proverbial pink of condition, weighing around one hundred and sixty. I have intended to write and article about this man, but it is too hard to get him to have photographs taken. That is the real trouble with showing middle aged or elderly men who improve through exercise; they think they must compare with youths or they won’t pose for photos. We might mention that Roy L. Smith is around forty-five, and still breaking amateur records, and another figure in the public eye who owes a lot to training with weights is Stanley Zbyzsko, who is fifty. Professor Louis Atilla died at eighty, and was active up to the last, being able to do some of his most difficult feats practically up till the end. We have mentioned a few strong men who are known to Americans; my poor memory no doubt will cause me to forget some important ones. Over in Europe, the number of middle aged strength athletes is legion, and there have been several instances of European lifting athletes improving in competitive lifting ability past the age of forty. Marius Martin, the French featherweight, set world records and continued to improve to such an extent when past that age he came near winning the Olympic title in 1924. In other branches of sport is it rare for a man to be at his best past the age of thirty, with the exception of wrestling, which is
closer akin to lifting. And then we have the case of Mr. W. P. Chapman, of Bangkok, Siam, which might just have been mentioned in the first chapter, but rightfully belongs among the men of middle age who find benefit in exercising regularly in a strenuous manner. Mr. Chapman is now 48 years of age, and did not take up exercise till the age of 35, at which time he weighed 85 pounds and suffered greatly from ill health in various forms. He even goes so far as to say he had not known a day of good health from the time of his birth until he took up strenuous physical exercise. Since starting in 1916 he has not experienced a single day of illness. As he says, "Today my strength and development still increase so much that I feel better off, physically and mentally, than I was twenty five years ago. My weight stripped is now 147 pounds, and my height is 5 feet, 3 inches. It is hardly to be expected that the average individual who takes up physical culture will increase in the same proportions as did Mr. Chapman. Still, his case is not altogether unusual, as we are publishing photos of Mr. David Myshne who increased his bodyweight from 93 to 148, after he had reached the mature age of 21, and Albert Manger, who doubled his bodyweight. We have on record other cases of quite as startling. Mr. Chapman gained approximately 75% while the average physical culturist who is undeveloped and underweight would be highly pleased to gain 25%, while many a man who is evidently in fair condition will make a wonderful improvement in development if 15% is added to his frame. Before closing, we wish to mention our belief that fewer people of middle age appear broken down and aged today than at any time in the history of the world. Although science has found no means of actually adding to the potential length of life, hygiene and better living conditions have combined to prolong youth and make people of forty to seventy more active, youthful, and useful than was true in the past. It used to be common for people of forty and fifty to be considered old and aged because of their dried up appearance and generally feeble condition. Nowadays the majority of people of forty to fifty do not look old, and many sixty and seventy-year old people actually appear younger than their years would apply. Physical culture propaganda has contributed greatly to this result, and we know of so many cases in proof of our contention that there can be no doubt as to the benefits to be derived from a healthful, active life. If you are interested in a future life of health and usefulness, make up your mind to be a physical culturist for the rest of your life. You will have a far better chance of escaping disease and an early death, and each of your years will be full of health and activity.