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Bob Hoffman s

I

SIMPLIFIED

S Y S T. E M of
·BARBELL
T R A I N I~N

cA word about tbe Author
BO(n MMemol 190:!-Showed fI.tst tnterest 10 atnluucs b!t· ~:lt~ll1nc oU, or btl}'~ num!nu rcuod ~nIlls C:our~ 200 nmes. l!l03--~tnrt"d to «hocl Iwo mOflthJ! h~for'C!: 6,h bJrthdn}', UIOO-At ogo or \C'h. ..... aJlQdlRed ttl".rMbm'l, reee ()f ten mU~.s lor' boys undC'l;" 26, 'on. !.!l'lo--t;'oUowf!d bls fll"!91··tl'":Uft yeu by maU" PhYsical CuHur., cuerae. Tho SwobQ.ua szstcm. UI}I-1\'ov~d to \Vegl VlrlfJnJa. Gl'CW Up' nlonu O~llo Rh'('!'"-h:al'n~d re mIn.,. p!uld14;:, rQw. s~~t!::. S~h, hunt, troJ) oful {rteo.t1y {o1~J~1ldnil outUOCrr eeuvruee. lat;:-1J'lrst.. roncl'l'I;d l'tEs prct;;..,nt /:IgjgM of o~.n. 3 In ..• wu!gla 14-0 I)OUi,ds, mostly 1t!C!t. l.!H3-P'ht}'~ football en OhJb '\'.ail(!.)" team, against mf!l'l H4!arl.y twice h[;s; .. ,~, :iOI111:'l or whcrn became gn:.i\t f\ll-.\.u:u'!r'IC"Im p]!J.:.r~.-s n bEt 1.a11t01"_ l'U-Z.1ov d 1.0 PIUJI1)i,lrf1h, 8tMhJrttCQ !r<.ttn hlCl'L 5ch(l(.11-we-nt tf.l'''v[u·l, At ;l,tl,IJ;lplnJ; li:11:irh, \Q 1:000m ItlOtllC')' r,tt) to (;f)Ho-,c:ot,"!, C1HUlr·,rI.J.~d hHert':!lt In ,..tMetle:! b;.' ."iJJ(mdlrki:IIPill·C ;:lu]{!I oil ri v ee, e'.!i.Il-l!lelnc and s:wlmmlng:. llU5-Wo;n UH~ nMU)lll'il1 chmTlpiiOnt;hip. auarte r rnl11Z1'C?In.OI:! raac ~Mi ',';'ClLl as manJ" othC!'!" p!.'tzes: M fl-t!.tUHlc B..porM, 11}.IC-U.cpenlc-(t whl of .rm\ICHL~It:::httmprOI~h~lI. (':r)mp~1~d ·~u !l.hLrl-l;:ofrlj tJ.~'(:llllio III one rc.It;J!bl;, "'il'Ln.Lng .!lot W01"\':iE!Uann third In any D! them-tblrt-C"IHI srlver- eups In au-ewes named, th~ "Iron 11'1.1).1"\" "b~t ~h(! PL'tH:hUftlh uew!rl).l'i ce rs, l'IHG-Hod wOfi'l:'l.·d t.htr[n[l: S\LmI1'II(:.t" V,'];ICtIo\j-tl1\on d..omJ. CQltlltr'll t:tien lobs. 'ti'Io1Jl ,)'(,lIr \11,[(1 r!k"..d !n [bic:h)f)' J1'Lt'lk.Jng~lu ... n.J:II {.or Brlll:!:lh g:OVel'IUfU!:.1'I1-Woimt I~ work at 9por!Jdlt'lle' AUllf:U~ Sh:n·€!."" few mcnms Iatee-c-scou .II£!"B.din~ sn.11I!:Sthr·Qu.lih Itc('at. Intorest In and Itnowluodge of etnleucs D"f a 11 eeets .• By t.hi .. Un\-i,\ h~ ~ w-on h\mth'(l(ij; oi niHil'lle5l oI pI! .'i~:ru:.m~rI,"I:i. W.luc:hoo, pJIl(IU~I5, cess. D:;; we-H

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c.r~"JP""d.. dl-Mn. from t,y-pholcl rever, :satd 'to have weak heart,

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19l7-"ti'lQ W:!I1" year; cnll!;i(!d tv.'o clay!:. 3ft-~,. wm- wag d@eltu·ccl • .G \w:(!lu;. I3tlll'r Mltr.::tl!d t1J .1:;:0 La uffieers trnlnlnu schoct :al fod. Nlo.gnra. N. Y. wes IC<lrJirlllf the ctess. when U was: d.Is~Q\.'cl"cd lhnt Bob v.'tU;; o~1.)I' 18. Inw tnllt un"~-c.i;:H'!must h~ :1:l y1"'3Z'ti1(I.t nze. wenr hack (0 hi;$: ~enn.f'l.!'tton. w goon 0 "nrC""I1I, l'f:lo'nc:-d M Aug"u-Iftn. O~ •• In URlph,l'":tUOll for lh~ lrl.P ~o Fr.:mco. Will in (:11.0(810 (;It pbY$ic;J.i lt~JnlUJ: In hi' I'I£!".t!lm-l!'nt, ~x('~Il(!d nt all fcrms of auueuee In thr: a("my. won lil'st the rC!g.~mCll1tttl boxing cb;,mpio:n5h.1p_ Uum ""':)$ di'l.-l$i<1l1,"l ftn~ t;cr~15 charnplon. Hart \"lo:eigh~d 167 po,"mds In the nthh.Ue 3(:livillr:.s (l! UHiil. flD.u.Hy W('Ir.J'i d " bit o' ..cr- 17~. $Q wt"f"i i.hQ hC1W~". W(:Ilshl ehcu"IJ1fJJl or bUt l)J:~rt 0", tug' ftrmy. W-on "he n~HJonal c::hOJnplon~hip 0:: WttU Q:S OUit't Wonls

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Boa HorFMIlN, wilh part 01 Ibe morc lhan sao Irophi.s, models, cups, wo:tches. etc., he won du.r-E:tlg etbletle his career.

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m:my jeave. U.ls.-~.Iy In the Y'Im:r w~nt t:co P:m:r1a.a----'IiI._'l;Q' member oJ Co. A 111th 23th P'~. dlvu.lan .. Be.som thtl ;BQ\ualliihtln&!:' ee i'o-,usht Bdtlsb c)ulrn,ploM Ba.Dd5mnn Boro:b."'I.n1tIl_T Wli!n!li.thO F';i!'.neh .c!l\i.imp!,QU _ 'Ot!o:at£e Ca:rpa:nt:lu. 'lh,'C= IUlivy anc1: ma:1;'~t'J.-e lndud.inl!i, CII:!I'IiI= ~rU1e.)'. IP:J wtU a.=I, many U. 5 • ./c.r'i'n:f t;h..o..inp,illfi!li, In Junlf! mO'l,1(1d toO \h~ reeoe. willil ~~:ad ,8.:1 QD.(!' of lh~ nmt to I1li!ht. tU;UlUluWlClCl IllmftlJ :Inf\'nt ilCUol'!;by eopt~l"!nll' :d: P:rUOllt:l'"$. :lIIillor 12 buil_(J~ hQ.~ 1~:t._ '!J1(ilr _mru:-J~ _~I'I;_ liil :body 0-.'" tH(W:P.mMt .. BD-d: tD, tlu:. hO:llpltRJ. fJnd tho:n to tha ,f:.fQnt During: !hlil ,:/-aJJ r ttJIl)k fI;:'l1. j n ,i'iI.ll Hi I:! mlI,Jor baCtles .of _!he Am,a,rl~an Army \villl A:bSC:'d lIi~d d~C\Ot"IIIi,(l1iLlmv. :J:j,flll-I'tl mo. Hh!! t:l.Jt '01 d'QQo~UClnJ __ I.nc.lude~ 9~L,,I.Lln 01'40tl!ll LclO,l;\o14, :hl$:tu~:.t DOllilit&n dHCIl'a Uon, Itl:Illllin wn i" C1'OU. ErCl3li1Cl3<;.ro:Ix de lUI,1ITe wltta. ;t::IiDlnu ~n d ~hit'l'1 Amo..ri_-CIm 'o:'dtrt 'ilftliltl' _:rUtli!1iI! I-l~nrt, Silver S~r rnllll:lal for -ox'LromQ ,1II!A1!;'IIlm,r In. eeuee, rs,PL"lCl.ii!DliJlI~be4 S'erv!cCl' Irfed.lilil,:n.ncl. . B. C, D InfilJftry"

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",rrny o!l~IQt,~C'JI :rt'coiyjng btl om'aorii ~rnmb$.1:on \;!:; iJ;I(lQI,a,l ~r~onal a:cUo., 14l.., ~ betc ~"Q' l'IlS ~[nh et nhdD,Y,. U~,I.!J-No.me in. AtQlllUt. Wal1,lhl;l _nQt!tlru"I IllUtmvJI;iI~hl;p ,In ~9~!~ '11:i! 1lTt1 d_.(I~ .a.t hom.~ and: l:iI'!.hnr fIof.$.'t )Jd"i.l:l a, Cob_Ullur~ ",lib rl.t,I'iTeU~, J (jI,2hJ\f,Qde .lu1:f,JlliC't" -liitl!'P 'tIJW1IJ"d tLU :P1!(i'S'!::n w'or1::. 'by 1.aWIlI; t -II .J job" JII:_ll.inll :Il: bO!IJ"~ tiD health, lind eeereise, cD.lled I.h.o LlbrQfY :'W(i,]:Lh4 cne tliouu:nd, pa,_ll:e:I~ price $2;0.00'., move.d to ~1\o:r c;dfil1nuQ~

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l:ll.wness.,. On:8[ly rese 10 thE Pl'esldency 0_1 "Lhflicomp.o:ny.conllnul:.d lr.ue:rest in ~:ittt or unusurJ volume' 01 work. l!;l_2].....-f'ln.Bl.bl' lum,ed the :'Ir:I,~D1'E:htly Cl'lre-iu]Jy ~Lliirnt!d $tt:;[I(lt that nil ,Iran&' men Mtt tr-a..!.n~d with beroeus, T-o thIS iJJiiin~ a'll .hIS otl'lJ<I!!tia LmJ.ning, :tLn IU:s ~eti.ce w.!.t& lDail or,th~·r ~~S IiI1n~ nll reens of e~erd.se. had bu]U tits wli!'l,t\hL .to jU!;t 11.0M.L:~'tue :li.cht:1n8 in ~-Ce, to 160'In this ~(!ibr til 192'3. Wos :DOt partle:uI'3'rly strong. and cou.ld no t pJ"O:Il~:rly nrees SO :p(I.Wlcls when h~ tlr-st iT'lQrl thl! bar"bEoP. $f~ r- co''D1if-d.c:ntbll!:! (l/f.crt eut UI=I :il) PC1u.nl15 wlt:Q :tI~ ~d.. m4--Afler one ,~_,.' g.:!" !.nt!iIII.H;;u-bar-bc.H t.t.o.lnlnlZ (h,u:; toprtSrIW'C 0;[ ~, bDd IrLilncd 1~1 \0 U'::1'--O:mtl~u~di a, wtlTk

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J~]~~~ ~~: ~~~B" ;lJ_25.,......;~rn 11:'.1;1 u..;. t hli.:r'tIC!n t:11iI.lninlZ h~Ld !If"t!lI Lly 1.1 .,roved b1J' clhLetlc ill bUlI.Y a;t IllL IIIPC1rtJ' .. W'C-,11 mod:a:LI on on-o kng.lnt:u b:'lp :by co mpC!'UnE,J:in 'Q' '(]ty torm . .of liu,h]ii:lth:s In wb:~C'h tn_ere 'WtioS co-~UUon in \.b,t! c:I LI.'C!!iI be vWtcd clurlnlr t~ hi! L-r~p Qf (I Wr;~11;,,'d'tmbtion-DlD5f17 IiiQUtlU"('5,.. trn .. IIw fD'lnj:" _~wJntr, t=m:Q_Q:ldtllJ. __ but, ~Q .hot ~lJn"!n,rl, ru n.nmli: , 'bro_Dd ,tv.m.P,; ~a an!iL Wn:'~nl_lllJ, l~Rcwed ;u: :0 l!:u:m!X!-t of On C!I.t"ht (loA" (lllLlmplo.tuJ:dp en-w' :Iri .Ph.llad:~_JI'b.IIl .• lil;!7- Wein ,eVM,y CI;~~Ul.l n whim 1 lUll .IULd. nu ~:p,PQrlUnl~ '10 ,eom:pitUi. D .. ~el :b(lll'l".(r on,a W:f"'.JU_lfUJ ~1;IW'f.iill; 1l'~:a'~I:O!1 eh~mp!Dn.lnlp, 'ni1UOnlil. heov~wclght W~~bt UIUn.g ~m,i:llaJilihlp. t.O'y_nU'q~QI" ,pltcblDS 1li:hAr.n:pI(l..n:il1 ~:p'! hlllnli1_ b!'J,ll 1$a.aU:;1J Dnltlb, c'L~ etC'... ICk .. _ mclde:_rllltQ bnrbe.U lrirdn_lr.Ul .a.n,1:i U.l'U1Ut :m.II1d.o1L !'on:iblc fDr Dob 'to '::;(001 CIIt -aViI!Il")1' J»W",oI;fIt lit"\Wlt:y, ;U' ,4"YQ ,n Irn pow~r, -lIg)t:ed, -c::o..o:NUIlIIICJGnt f.lr.Q1n"l Judll:1"I'!ont of i!p.O.co 4.ncl dJSYiiI'I:I1iJ .00 U:w\ bli3 eCl'Uldi COntrol U"Ul 11UJc ruUUI!t:t t.l!!U In, Mtu.1 'boU, ':he' tn C'tjO pounc1 Q;uolt with toue; .of CO fee1: :plfty-ed 2H: 11_llm~1I In. Uie counlZ'Y dl4mp,ltLn.illt!:lSDnd l'!:!lJl.t:;IloJ: p "to them without I ,sin_IlI'1t! u i1f'leDt ~nd "-_It. .. t.h 0- u.mf:l Uma un h·tI~yY 'wdl:t=litl. Co:nvlno:4 ,1:.\ ~re.p~ rrL!i.n,), 1l;C!ID-gle..h,t l WtlRh~ tn..1n.In1!l U~8 ~CI b~ fo,rm of C!Df.I c:Hthl:r.IIJU'_. l:[]1ra~]~.J'lY 111:10. d~vgtl:d mnJof' UmD to b'l,lx[neq.. <conllUlnt1y ~ravlI:lIn;:. d.rlvll1~ rt.!,l:)tJlfll T :Fw,r:1 !',iG,OOOIl1U~_:III .)I'l!:l!lr. ~_m1n_1Z 10!' ~tlund. bB.l'l)~U IlS ])ul.o(I'rhl!: !b.IIlR~, JC~:P't.lp .sEQ[](! iI;i"tu:n;lol;t

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19!U~The YOl"Jt tt".onD. Kot bettll!!i"" and better. Wiii.:"! nearing t.he t;op," It=--;SnengUt Dl'Id' iI-.!:iI1tI!; ~arlnEi (If· w-bleh BDb Holli:O:an :I'I.U been 'Uu:! ,.:.di.t.Ol" frDm be£fnnlns: tQ now" bad ltsln«~U,Ol"l~ Four 'York Wtere made the Ol¥"mpi.e 'h!8ZfI... .aab h~d. :bC'c:n 5!!..1e"'(:;tcd B1:! 'tr.Iln:cr gf UU! c~ph:: t~run.. 'i'ark t~{tnl, nnt 'WOD :ru.1;tg:nal ~:~an:r. tl1J.e whIch It .h~ hl:']d t[), p~sent, tDut l'CJ-keni w,Qn nAUljn41 'uth~:! lh.fll, year.,
lm---..BID,'b WOB p;ro1'e~"_cmd. ,Wt:l.ng diotqpj,oll..shEp 0",' AmUlCd:i III tOilliptlUUIQ-D. bl!a.~lii::hf; C:1B.!.!. 'CO:nlp.1el-t'i:! b.lJI lAmOUI, ILwmty WCiJk:s of tr.DJnil'l.G'. durIng w:b,lclt t.u: ~_b~(! wC1rld:.:. t1!'clHds :In ~~'~ ob:uL azu;1 wUng ilbWly. ,At tho tCmple1Jon 'U'f tbls p~, we!.8l1td. U3~~ ]:IQ'unc!B. Her pnrY'td \ba' Yurk, SM~ 1;,0 "IX:! the WO_fl!::FS ib~.I!it ~ca3 Lra1DlnQ: Q':Ijt4ID. 'Tb.c )"~lIrIi ])~ lD lJl3,I B'ob wu trainer fOl· tnt! A.mnfitiii_1\Q.lytnp!_c Ut;;un ~Qln. YtJr1< tll!.n.1n hnd ~l)nlJ ll.p.. ..Te-rlm%D' wtnn:l..nI tha O,lyr.r:rLOllc: cl.mttl'b!on.£.hlPO," EtI~. year' Ih1f point ,!:in m,am," be--n' ,101 UUi' Y,orJc tec:m w:on .Jr"l)t-L}r hQnOrl,t ~vnrll:.l yean' liall1in:f au the tII'~S. l'-1l:~:rL1!IIi thc' thrti~ UIU and ,otalr~ c.ltablllhln#' :tnOfllt. r th!l! world" ~~I. o 'Wlftnln,8 rtUU\:7 'LVlIrl(1".'t.! Uelll. DQ'b~ grtW ,b:lrilf;:flr md rtr'Onr'cr! wc.lll::n1~1f 2M .pl()undti t'l:el!:l'I'W;," __~_lUlo'lLtb !SO POU:JIIM W-Ilil .aJ l :h ~ ~Qu14 ,,1It: I)'VOI'b~,ul:_ willi, CinONJld, In 1l:i-o l)G.81Ilnlrur In lPUQ' of :Y~.IJJ'II uf lll~MlvlI:_ at.hletICll. on :btl 3e l1'.l b_ltbtd.U. Doh Ufhrdi ::lO:! 1l0undEt ClVli'_!"1:i i;l 'wUhcne I)~ Qnn. on, hll :r11h--21O. I\Ie~Clln,-

.r:Lnd C'ornpete:-d wbe:n be -coulil. l'll!O=-wl;!!"l~ o:ilcl!; il1t(l w!!'J2hi ll1th~" Cgm_Pi!,tH:.l:r)'D, o~l'le of th.e P'tlI1Cf11 wh:J'n,~ in lilt! ,,~h:~\' :n;a.Ucutltl ~UlmI)ICinsh1p thnt yeilir, UttJfir.:rt 'Y-ark blnbtoll. rtl:1l In d:iiU$ rietJon.. had ~ b'UDt. '''Ib,ig' Ia thi! ball that B_c,b usfld tIC! 'ltIsta'bU&h h1!1, mool!!m, WCJrld's l'(!IroTd' .01 2~ in. the o.:ne hand We. Q'\I'1!J"i.hil!ild (,h.(!ntprn;S!! litYltd. fnmous Y-otk:' team had Its bl2li!in!1.i~ thai Yi:!:IiT. Sc.cn ..... :s.eck.lng ~nd obwlnl:ng :rruitc:-bIl:3 ~ w'"l.h ,:iU D1~ 'LBII.:IQ.!I; In the eest.

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An ~~;~~f,;2B;~YIII,e~'IY, be Pi"Q\!~d hJ1I tn'~f~' In a;nd lm-OWle.dl:b In winn.m. wall jjv-t:.r ~L'lO ,~Uill!lt_tc= t-l"tiiph10'.I, hifll MJI Pl'Ove4 b1J' knowledg"c ,0_1 b",l1¥ 'buUd~ng' by re-ll.l:hln. the, top o:f tl'Ile ,ph;y~!~1J!l tt'".[Iln!..rur WIl:II'J h~I'1 'tlle, wc:tld's I;t lea!:!!:rUI' ~hyl"':',c3.1 (II i'ifi'C:tOI'. thD ~uthQ.1' o.f a dozenE:liD-putn:r 'boo\;J:~.!,.:tl ( t(ll' 1I;l-l' ~~th iUldi A_t:ol_Ui"i"naB~ne, t~ ~ wQ"r'ld'(i, l~8d!i:uI p:~:~] ~iDlml mQ.lIZli:l:lntl. W'b-cn YQuloUow orwe oJ hl5; II:~. ycn;r ~n b(l' 5llt'e tha1 youfoUow th~, ~ ~:rI!st~'l"l:cttcon whJeb. cart be hnd. Sob .1:1 lP'0W' ~ctll1I"! ::your CQ1"," ... ~Uor, wU.b YC1'1U',elf_on" usme Yo:r~ bllrl;mUS :I3.n.i:! fcUowinllJ ht:!; In:5U:W:::UCi:iI, bll!!' ,uDIiUI!.e-es yoW'"

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Everybody Should Exercise
are about to launch on what hos proven to he the very besl form of pbysicCIJ training. While the chief object 01 barbell pbysical training is to aid the individual who practices such exercise!) to keep lit in the shortest possible period of time, with the least expe.nditure of energy. barbeUs have long proven their ability 10 produce the maximum of strength and development. Every strong man worthy of the name has troined considerably with barbells. To obtain strength and muscle, with resulting development, the muscles must be made to work. The harder the work, the greater the results obtained. All the besl buil! men who take part in the Mr. America centes], or the many preliminary Besl Buill Man contests which lead up 10 the great national event. practice with barbells. Whlle few men or women who follow the simplilied system of barbell training oHared in this course desire great strength or large muscles, the graduates of the school of strength and health. the barbell way, have proven that ibis system is best. York hcs long been famed as the canter of the s:b"ength wodd. Members of the York Borbell Club year alter year win all or nearly all of the national weight lUting titles, invariably the other places are won by York trained men. All the Unitad States records and the majority 01 the world's records are held by members ol tha Yo.rk team. All prool that we know our business and that Bob Hoffman's York COUI>;esof training are soundly and scientifically arranged and do bring superior results. As we will constantly reiterate throughout this COlUSe, you obtain from exercise what you put into it. the champions of strength and development put all they had into barbell training. They became the world's strongest and best built men. If you wish to reach the limit in strength, health and development. after following these COlUSes for a lime. you will desire more weight and more equipment. The addition of the famous York 7 in 1 outfit will provide you with adjustable dumbells. York pale.nted Health Shoe and Head Strap. But if your wish is only to keep superlatively fit. strong both inside and out. following this course which is known. as Bob Halfman's Simplified System of Bcrbsll Physical Training will bring you the results you desire. Practicing the some proven 10 be besl system of training. wh~ch has produced scores of thousands of superbly built and powerful men, handling less weight. and practicing 10.: shorter training periods will bring you as much of the champions' strength and development as you wish to attain.

'10U

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It still is the very best. and the additional courses. but considerable lime is required to use the various appliances which make up the famous Bob Heffmon's "Big Twelve Specia!.. Lack 01 space is no • 4 . prefer. from exercising in their homes with barbells. wrist developer. trained progressively as he carried the small calf each day until it grey.. the world's leading physical director. the equipment and courses it contained. For this and a host 01 other reasons. can experience the unusually favorable results 01 barbeH training. Milo of Crotona. proved itself 10 be the best system 01 physical training.ing more leisurely than thaI. weight lifting movements and the practice 01 actual weight lifting. II quickly proved its superiority over all others and rapidly forged to the front. Hindus and Egyptians. simplified system of barbell training devised by Bob HoUman." Sullicient space is required for the use of the longer bar. more result producing system of barbell training Was oHered to the strength and health seeking world by Bob Hoffman. The usuol training equipment included a 210 pound barbell. all hough the majority will enjoy lrain.reamlined. even startling results. weights have been employed by tbose who sought more than average strength. This set of weights. can be hod. makes it possible for every intelligent man or woman to laste the Ihrilling benefits of weight training. This st. Rather we hope and expect that it will be a m. a barbell system was offered for sale by a subsidiary 01 the York Barbell Company. 01 training which would make it possible for large groups of men to train in a minimum of time with barbells. The moderate cos! of the equipment. Over two hundred thousand York barbells are in use throughout the world. now that this simplified system.ntroducing Ihis best form of physical training to hundreds of thousands or millions of additional men and women. this new and simplified system of barbell training was devised. will provide the maximum of benefit. While it will bring favorable. this new and beautiful barbell with its lime saving features. with the oddition of a dumbell course COnsisting of 48 exercises and a leg course of 20 additional exercises. Icpcnese. for crt least a century. to prevent many persons. who gained endless lame as the strongest man of his time. to leel well and to look well. durnbell bars. in the minimum of time.Progressive barbell training was practiced by the ancient Chinese. This system consisted 01 Iour courses of exercises. In this country. York Iron Boots. Lack 01 time is no longer an excuse. the small space required for this modern form of barbell training. as the len exercises of either course can be practiced in len minutes if you. to be a huge bulL This was an early example of progressive training.eans of i. it will not completely supersede the heavier. one of which was the desire to develop a system. In 1902. who should benefit from this form of training. . thus beCOming the world leader. more complete sets 01 weights. Everyone who desires physical betterment. More than a decade ago a greally improved. head strap.

. sweelhecrls. or a weight which will tux the strength 01 tbe strongest. most cthlollc man. You can. tor this barbell eon he. or physicat condition.longer <m excuse.. cmd pleasurable way.li"ed System 01 Barbell Trcrining. Everyoneneeds exercise.. air force end other service groups have pronouncad this lorm 01 lraining which is known CIS Bob Hollmcrr's Simpli. os the w'ry best They have adopted it in training their men and it has plnyed (1 mosl lmporlQnt potl in buildinq the fighting men clcur nation. hut a means 01 building internal strength as w. men and women. Tell them about it so thct they eem obtoin pleasure and physicol benefit from il too. lew seconds the barbell is ad[ustoble from a weight which is suitable lor a child. 01 every pby.. should follow Bob Holiman's Shll.saJvea 10 go hQck to their old slclhlul form 01 e. interesting.11. in the o. York barbells beve long been the leaders. In 0..g engendered by barbell trcdning. this new. stronger heorts. All who have experienced the glad40. physical tr'CIining teochers and athletic coaches 01 lamous universities.eIl. will never permit Ihem. is the lac! that it is readily and quiekly adaptable 10 people 01 every age. superior assimila:lion.Oll who works next to you at desk or bench. groups at the dub. While most emy exercise is better than noexercise. at buelness. not only the best way 10 build strength end musde. The <. corps.. are the certain ondprompt result 01 progressive barbell training. And experts over 011 the world. riorform 01 training. ..plilied System oi Batbell Trai. perfect elimination. mgr.<isting.gh tostretch the orm. obtaIn your physicol desires through practicing with this Simplified System of Bcrbell Training. Boys and gi. larly n". nexvy. an. Tell your Ir!ends of the splendid results you obtained. . husbcnds and wives.5tr'Onger lungs" be Iter acting kidneys.l condition. better dlgesUon. 01 schools ond colleqes. a weak or sick man.dB this sup . Thecoutses to follow are so arranged lhat every member 01 the family can use the barbell. regwd.be.rls. non-apparatus courses will nol bring the results thgiore desired.rrny. how good you Ieel.r)'ge e!\Ou.1 I!!etil 01 progressive barbelliraining e with a good adjustable barbell.alive feetin. Stronger hmclional and organic rrclion. everyone you come Iatoconlcct wilh needs this best forlll 01 Iraining. they'U see how good you look The additional members 01 YOUT family. Ihe m. Progressive barbell training has long proven to be a superior forI!! of physical training. 5 . front or overhecrd.ning. used in any spgee lc. both sexes."".less of your present age. liver.s 10 the side.s]CQ. pdrticu.. aged man or woman.

the upper chest or Pectoral muscles. Even the lungs. the motivating power of respiration. muscular fibres. making it possible to walk . particulmly the internal muscles and organs. all the import a. . pull. muscles which are the mark of !he well-developed. The major muscle groups of the body are: the muscles of the neck. improve his "ilality and sexual povrer). theory that the heart strengthens and improves as the result of exercise.JHlLE . are greatly benefited by these movements. the processes which make you !irst feel better then look better and be more enduring. lift or carry. jump. while it has been proven through the years that the strongest and best built men. the Triceps. The hear! is a muscle and the huge and powerful American Medical Association backs our long proven.. the most important muscle groups 01 the body can be reached and vastly benefited by a comparatively iew exercises. The movements of the stomach with resulting improved digestion. the Latissimus Dorsi group.nt muscle groups 01 the body are brought into action. Serratus Magnus and External Obliques. laught 10 work or coordinate efficiently. the muscles of the sides including the Rhomboids. the muscles 01 the abdomen. the leaders in the strength world. the muscles of the fronl of the arm. are largely muscular in their action.2 is particularly valuable.lined courses oHered in this booklet. it's evident that this Course No. the Deltoids or muscles 01 the shoulders. separately. better aclion in the intestines and the bowels. powerful man. which pro" 6 .•run.Each Exercise Develops an hnportant Group of Muscles the body contains 720 muscles. As practically every internal process is continued in lull or in part by musculcr action. In the second course. the muscles which make the back broader. the muscles on top of the shoulders extending over to the neck. are those men who have developed and exercised theirmusdes from every possible angle. the Trapezius muscles. these consisting of 4 billion . the muscle groups a~reoperated in unison. and impart the pleasing slope to !he shoulders. push. the upper back. the vital section. which rue entirely muscular in performing their functions. The exercises are designed primarily to bring into action all the muscles 01 the body. In the lirst of the stream. the muscles 01 the lower back which are so important (they imparl strength and vital power to the man. the muscles 01 the back 01 the arm. while they are designed to move the body and its parts in every manner conceivable. the Biceps. '4.

Ih'" energy. No. muscles 01 the out. slda bend which operales the muscles over agr". speed. the rapid deep knee bend looted instecd 01 the deep knee bend on loee ollhe firsl course. Four men using the same bcrbell go Ihrou.. three heO:Vier crnd linol e. breathing de . endurance.e fourth exercise. the thigbs.d lb.gh Ihe course without hurrying.Il in a hurry as little crs five minutes is required. The sequence of the exerclaes requlreaonly seconds in making just two weight cbango$' throughout Ih".cis e s. which .se courses.. nervous energy.. lhe rowing motion nnd tha shoulder shrug.ghl of the barbell at any slage. taking lime to' leel the movements every inch.strengthens the arms and !!boulders from 0: now angie . the dead weigbtlift the same weight ill. Additional weIght is added lor th.t. ighi.Ire :three .2 there is the usual warm upexerelse to get the muscles in cctlon.. in just twenty minutes . the blood chculat1ng laster.. stimulates all the internal works. muscle grou'ps which can hcmdle the Ieest weight are brought iuto ccticn iin. uwvements. instead 01 the much more ..gweighls and changing the "Hold Tile" collars is a mailer only of seconds.ghl into definile uctlon in th .simple ahoulder raise." nat All the important muscle groups 01 the body ere brou... we I! is not I1(>C"'ssary to reduce the wel. !he huge muscles 01 !he upper legs. The press behind neck instead ol !he regular military type of press.leet and incase the lUe sustaining internal org(lns o:nd processes..The barbell (eelolum instead 01 th".S"" pmcticed. employed wIth the two hands preas. you could add three ." one which more fully than any other b.. the upright rowing motion instead 01 the usual . developing strength. end the ropid dead weight lilt or cl". W .. A few minutes spent with eitber 01 these two new courses 01 Bob Holfmo:n's Sin::plilled System 01 Barbell Traioi.of rowing motions.s crraagoin odded cm. 2 the movements are som ..:tercise~ of the COUl.per and more regwm . the side bend and the two hands curl. The gTecUy o:dvanced straddle hop insl$ad 01 raise on toes. the muscles 01 the cedi ernd the complieatedmusdes of the foot cmd crnkle. etc. ol the body many diff .evelopiug exercises in ten mimnes . addin. cmd much more vigorou. The very vigorous two hands sno.special e"e. n's easy lor one person to practice these ten body d.ercises o:re $iO o:nanged that the.in9's into play all th ..of theseexercises consistingol the warm up. renl :muscles (J.1the "strnddle lift. balance.whal simikrr. When you ho:vethe time and the inclination.sly.er body. . 7 . with the changed position.bentover type .. of the way.Jich. In Cours .. Then the hock hand cud insterrd of the front curl which brings into action new individual ond groups 01 muscles.TE> involved and immensely benellted. There <.. the "world's hest eXE>rGUle.ater rang"..ngwill quickly dezacn&In:de 10 you lhe muscles which are involved. A neck . but are a bit mere advanced. The "good morning" exercise or bend over instead ollhe dead weight liJI. 'Tbee:o:.o:ning movemen! insleo:d 0.. timing. In Course No.

pull up overhead and down to Ihe thighs in an are. To be thin and scrawny if you are on the thin side. While all the movements of these courses. the two hands pull over will bring most rapid results. particularly all the bending and twisting movements. a chest deepening. Continue for ten to twenty repetitions. expanding movement. to be krt. il you are greaHy overweigh!. The weight you employ in the first series should be about right. more than any other part. will improve the respiration and develop the chest. The best chest development _exercise is the two hands pull over in its various forms.movement-the neck is the most conspicuous part of the body when clothed. . deeper chests are healthiest. but you will be benefited even more rapidly i1 at least once Or twice a week you perform a few additional abdominal exercises. keeping the arms straight. it is not necessary. wit! become a muscle developing movement. for splendid results will be obtained by following the course exactly as it is offered. or you con make use of the head or neck strap such as is 0 part of the York "'Big Twelve Special. WhUe it is desir-able al limes to practice the three suggested added exercises. will bring rapid and superior results. place barbell at arms' length back 01 head. the two hands pull over in its various forms. While it receives considerable benefit from nearly all 01 the movements. Lie upon your back on the floor. with a long list 01 double chins. Most 01 the exercises benefit the mid section. ten to fifteen repetitions in the second course. with ten to fifteen movements in each exercise 01 the first course and ten different exercises. bending back and touching the head to the floor or sitting up with the inclined abdominal board. particularly those which require more rapid and fuller breathing." a cable expander set. Perform the movement slowly and steadily. Abdominal raises which cem be practiced lying upon a chair with the fee! thrust under some heavy immovable object. Men with larger. and Hils special exercise. firs! alone and later with progressive resistance such as with the York Iron Boots. otherwise a good breathing exercise. This movement is practiced with a barbell of moderate weight. The best of these are leg raises while lying. Your condition is shown to all who observe by your neck." the "Seven in One" and the Special "Home Gym. inhale very. very deeply as the weight goes back of head. It is the easiest to develop of all the muscles. but the lirst to show signs of age. exhale as the bar goes toward the thiqhs. the special wrestler's bridge e:s:ercise in its various forms will quickly bring the ultimate in neck development.

shoulder width apart lor the dead weight llft. Exercise more vigorously and greater results are obtained. WHh the overgrip. Vigorous exertion erccelerotes the action 01 the vital functions. In removing the bell !rom the shoulders. more vital power and endurance.How Exercises Should Be Performed T'S law olllJe that we gel what we pay lor in this world. and with the palms 01 the hands lacing each other. move il forward and • 9• I . they are raised. The usual hand grip is with the hands at shoulder width apart. merely press it 10 the top 01 YOUf head. the most important 01 which we will endeavor to outline in this little course. one band in front 01 the body. reverse grip ill employed with ex ercis es su ch as lhe straddle HIt or the heavy dead weight lilt. over and lower it in one continuous movement. it ill necessary to place the weight upon the shoulders in back of neck. A. There are two ways of holding the barbell The first known familiarly as the undergrip is seldom used except in the reguJar two arm curl. or approximately 20 inches. the one commonly employed in aU mevements in which the weight is lifted or pulled to Ihe shoulder or overhead. With a lairly heavy weight this is best cccompltshed by pulling the weigh! 10 lhe chest as in readiness for a regular two ann military press. Then pressIng or Jerking it over head and lowering it to the back of the neck With the moderate weight of the usual exercise you can pul! the weight up.hould be employed in all forms 01 heavy lilting. In some 01 the exercises which you Will practice. pcrlms up and knuckles down. the name implies. and nature fills those demands with more strength and muscle. Th". In ectucl weigh! lilling Or heavy deep knae bending the back is always kept fiat. The lIat back •.lJ. In a number 01 movements such as the sill! legged dead weight lift or th". With it the bell rests in the palms of the hands o. certain dehnlte principles should b" followed. the back is rounded so thai the muscles will receive the qleat· esl range 01 movement wilh resulling benefit. the bar is grasped with the hands in the proper position. in which more moderate weights are employed. if it is light enough for you. the other to the rear in the straddle lilt. it creates demands. This prevenls soreness of the spine or undue strain 01 back muscles. Exercise a a little and you obtain favorable results but only in a moderate amount. In handling borbella. you grasp the bar wHh lhe knuckles above the bar and the thumbs below. bend over.

But in any event don'! be alarmed at !he mu. ten to !HIe_enmovements are best. probably n.0 keep fil in the easi.ale as the weight goes up. lheusual exercise should be prrrcticed from ten 10 fifteen movements. superior results ere obtained. wish 10 go [crther by ocquirinq ami traini:l!g with more weight and more applicm. a somewhot diHerenl mcmner than the man who wishes 1.tren. during and oIter!he more vigoroU$ exercises that you breethe through the mouth as well 05 the nose. II is cualom. arB contlnuedct least until lhee)Cerclse makes itseH lelt. Therefore il will be nec'"ssary it is desirable that you breathe lully and freely. size and weight.sl possible woy.a.s· euler slillness. or even il in condltion the CaUl"!H~S of exercises will probably bring into aclion some little used Of seldom used muscles. exhore as it is lowered 10 the shoulders. and the time and energy you have ot your dlspcscl. But you must keep in mind as you odv<lnce !hat we pay lor what we gel in this world and it you wish superior results .tendollSCIlld ligamenls heavier weights with lewer movements ere prucUced. physical desires and ambitions. give a jump 0. highe". Easier :mo'lelI!ents such as the shoulder shrug. in two h. II is best 10 hendle an amount 01 w0ight whlch yOUCC!ll utilize compotolively easily in the beginni. weigbt training to inhale during the e. It is cuStomary 10 proctlce most moveme. In .xernon 01 the movement. will train. So crs SOOI1 as y':'ur muscles Cue accustomed 10 Ihe exercise.nls. certainly more then ten 10 IiIteenmoveme.s from ten 10 fillean ropetitions.essor muscular soreneu may result. move up 10 hundling the weight !h..lower.on.ds pressing. you must poy for !hem with q bit more vigorous work. jerk with th'e legs 10 roise il over the head. In the deep knee bend inhale as you rise with the weight. who will.nt.ng.. Less time cmd energy is required by using lairlyheavy weights than lighl weights. Slight slilfn. for muscle building.ant and is gov. erned chielly by who! you wish to accomplish . and Ioreadurence. For instance. il will vanish in q day or two.s the weight or body is lowered. The courses included in this booklet are priimarily designedo:s gel lit ond keep fit courses.ovements ~ 10 ~ . exhale cs you lower into the full squat position. in.gth and condition. The really embttious man. and 10 exhale a.ce~.elc. The number 01 repetitions to employ is most iimport.ever to return again . II comparatively heavy. present s. You may be eut of eondition.ot you can properly use in eocil exercise the desired number of times wilhoul undue slrain or IOO'1u.. corch it upon the chest and then lowe r. 'This can be avOided 10 a great exten! by a moderate be9'fnni. But for the besl all around benefit irom this course. Work herder end you will gain mote. Take it easy and you will benefit bul in a lesser wuy. inh. But In all m.ary in. repetilions ere in order. the strcddle hop." take YOUl" liime in !he beginning..e. the raise on loes. The amount 01 weight you should use must be. determined oller considerrrticn 01 yOUl" age. I usually say. You will obtain [rom e>::ercise exactly who! you put into it.ng. "make hcsle slowly.building strength in muscles..

50 thai they CaD continue with the practice of the repetitions.salislied with the weight that you ccn handle ten to fi1teen rep eIHiens . continuin. unless you Were too badly 0111 01 condition to stert. use less weighl.en!.lirsl or wcrrm up exercise. Then be .only you KnoW how you leel during and CI. preferably not less them Iwelve at emy time. ~ 11 . Fer . Otherwise a good arm exercise may become a poor arm and body exercise.. There are few men and boya over 16 years of 09'" who will nol be nble to stc:rl with thi. your condition tbat day be your guide and perform the exarcum lawer repetitions. In Ihree months. inside and 0\11. Read the instruclions carefully. It is highly important thai Ihey . an amount that you can conveniently handle . let. ruler you are advanced.g this weight in the curl cmd the .alles! weigh Is placed UpO. You :must be you!" own Instructor 10 a gr"at e'xlent. best to read the description 01 the exercises each Irainin.be followed properly. With this syslem you will evenlually recrch the point where you ccn not progress Iu. II. But if you find your"ell unable to perform an exercise the expected number 01 limes. You should then experience c buoycmt leel· lng 01 well being efter your exerctse. thirty pounds is 100 heavy. As your strength increases work up to fifteen again. not el(bausted. .he fully enou..ty pounds in the . at least 52 training periods.sid" bend.. Make it a habit 10 read the descriptions 01 each exercise !horoughly and often.g period. to work. Who:n to increase the weigh I you are using· is the next question. . reducing the movements 10 ten. Continue with thls weight until It is easy for you 10 prcctica fifteen movements.ranslormalion in your body. you shouldn't work on your nerve 100·olten .lor len repetltlons.lter your tlain.ing.rlher. very hard one day a week. When !his point is reached add more weigh!. lor your success depends upon the proper execution 01 each exercise. the Importemt metter is 1. In five to six weeks you should detect noticeable physico! improvem.this is not absolutely essential. Until you are far advanced.Perlorm all exercises until you are comfQtJably tiled.. due 10 long neglect of the body or palll illnesees.0 breal. You should experience aleeling 01 exhilaration oller you have had your shower or bath and reslad a bit Some days you will havo less p~p and energy th= othere. Don't conlus~ this lack 01 P"P with laziness.h that the working muscles will be supplied with the oxygen they require . you should have made a moderate I. the bar WaDe or the bot with Iw<>oj the ~lD.!Iwo or three exercise periods.g. Ihe number of e>::ercil!es just enough to leave you comfortcbly tired 01 the completion of your training period. Wilh this system 01 trcininq you should feel betler aner the :!irs. There are irequently three or lour apparenUy small details thai must be understood and followed.Dthe end. The weight you select in each movement should be ius! enouqh to make 11 poasible for you to perform the exarclses the desired number ofUmes. While it is benefidal. 13 weeks. then add 10 the weight.

yet you will accomplish more and get there faster il you follow the simple rules I am about to oHer. remembering that the more you put I • 12· . You need these rest days 10 permit nature 10 build up your body. Wednesday. or in the early evening two hours alter your evening meal. provide you with a fair degree of streng1h. alter your day's work is done. Persistence is very important.rable anticipation. Morning exercise brings the orgems and muscles into action belore Illey or" thoroughly awake. during which nature does its work. but you can p~actlce the lilst course without hurrying in len minules. energy and endurance. With live times a week. The longer you continue withoul missing your training. or 50 thai you will complete your traIning a hall hour or an hour belore permanently retiring. the surer you are to succeed. Il you do. you do not exercise with your weights or induJge in other forms oj cnhletics. a day 01 rest from exercise. Thursday and Saturday could b" your Iraining days. A day of work. meets the demands that have been made upon Ill. make up lor it by training Iwo days in succession. With the four times a week system Monday. or any similar program that suits you will serve well.. if followed regularly and persistently. Tuesday. Try not to IIlisa an exercise period. Monday. It lakes the edge off the dey's pep and energy which can beller be spent at your prolession or vocation. or Monday. II every other day is not convenienl. Be sure however 10 have lwo or three days a week during which. The evening is Ihe best lime 10 exercise.When and How to Train T a proven fact that even irregular training with light or mOderate. The courses included in this book. Exerdsing so that you will have from a half hour 10 an hour of time before the evening meal.rsday and Saturday. lor then your training becomes a habit which you will look forward to with pleasu. 11you have the time and the inclination. Thursday and Friday.1 course will nol oblain beneficial results from the equipment and training instruction you have at your disposal. health and development. Wednesday. your muscles and every desirable physical quality in less time and wilh less ellorl than with any other system cl training. Tuesday. will build your body. Thu. The ideal way to exercise is every other day. you could train lour or Jive times a week. are the best times lor exerctse. is weights will benent you tremendously. When you make it a habit of omitting your training you are likely to miss eltogether and 0. You can spend mora time with your training set if you desire. body and provides a surplus ol strength. seven times in two weeks.

.. wish to regain your normal youthful . staTches. pastries and ether sweets .ed 0:. But b~ sure 10 include in aacb trcrlninq day's an.eally c. A really hot tub both is weakening. Perspiration ia very beneficial to you. Well covered.Heel of exarelse. least one 01 the courses exacl!y asolfered in tbis book.. alter you experience the splendid results which . highly benefidal. barbell will offer. Eat less 01 sugars. must produce a great deal rnare heat. of evan 50s crod 755 ccm be obtaIned to increase lhe . What should you eal? 11 you ar'eallove~Jed business man. 20 pound weights. gel OUI 0111. mosl oduJta.. you go through your training schedule. Weight training men have splendid appetites and con digo.all the materials it can require Ior mcintencnce and building. Keep yourself Warm. superior rosults.ligure. you can go through both 01 the courses in one day. etc. which is proal that it does weaken you" creoling a need and dema Ior sleep. If you become . Extremely cold wole. Building the ability to handle more weighl bring5.!lowing this course of training. Eat a variety 01 good food ot meal times only. . This requires energy.. has a shocking affect cmd it is eomlcrtcble to very few. The underwelqht person. you will h<lVeall the information about any phase 01 training you could desire. in various icrms. Don't sleep in a very cold room.ad Sirength and Health MagaZine or oblcdn some 01 my books which oro devoted to speci"lized strength II is not possible in So brief a COUlSeto tell you much about the rules and heallh subjects.Jrutt pie.ght [0 ten hours is 'essential lor growing boys who are addedefforl ill I. or precttce other movements which m"y 511gge. >" sistcmce the. but it is better to prochce SUn balhin..st most anything.ength and muscle. custards. For dessert.. It is only important that the advanced weight man supply his body with ample quantities 01 ..ov. when training. you wil1 deslre to oblain more weighl. It is my desire to aid you in building your strengtha:nd physical powers. 01 health.. mutton. Sleep where it is Seven or eighl hOUlS 01 sleep is the desired amount lor Ei. Bee!.into exercise the more you. 11 you make it a habit 10 re.ry cold or very hot. 25 pounders.t'Wlgth and muscle. cut down a bit <In what you babilua!ly consume. never ve.are the usual ". use water hardly above the body temperature. It will halp you sleep belter.. fruitJ. Sun baihiog is great. Iots. poultry and llsn. ParUcuiarly during Ihe cooler weather. as the body couilcrtcble.£ weights which oecompcntes this course. . bul J will make no suggeslklOs which will at emy lime cause you. usuclly the younger man. But rast crssured lhal you will bellefit IremendolUlly if you never use a pound mare' welghl than you obtain with the set 0. needs plenty 01 good wholesome food to build his body and 10 replace what ha has used up through exercise. wiJI help you build . ice c<'.plenly of lealy vegetables as well cs the heovier vegetables and thick soups. putting lerth ~ 13 . decrvor at.51 themselves to you. and to provide nature with a reserve wilh which 10 build more sl.am.g when notexerosing. di.scom1orL For instance in bathing. keep yourself wel!o.nnb'mous end enthused as you probably will.

the 10 and finally the 121h. 50. 30. Marine Corps.r Time. camps. and with the first pair 01 121125. While this course WQS originally designed to be used with the York Aristocrat Barbell. 50.1 living. 75. The steel pipe bat 01 the Victory set weighs 711. C. against the collar. pound plales you have an even ]0 pound" to . With Ihe Wc. Four men should have no diificulty in performing all the. With the pair oj 111. the outfit weighs 15. an average man with 30 pounds in the Urat exercise. at school. this new barbell and simplified system 01 barbell training offers a means 01 building strength and muscle. II you wore training a group of men or women and desired 10 have your charges work in at least a semi-military fashion. the weights 01 which are as indicated above. performing the exercises without undue hasle so thai the most beneficial results can be had by leeling the weight resistance every inch of the way as the weight i~ raised and lowered. aI boys' camps. 75. SO of the Aristocrat weighls in the first series are possible with the War Time. but in the seccnd series. 30i with the addition 01 the pair 01 lOs. A men a bit larther advanced could eastly perform the first series 01 three exercises with 50 pounds. then the 5. ln training of service groups 01 the Army. which 01 course is the best way for large groups to exercise. with the 1'1.. 75. wo. C. A:s. the others stand in line back of him at ease with hands all hips or clasped in rear of back. pounds. lhe weakest man or woman can uae the bar. you would have groups of four menwtrh each barbell. Using a SY5• 14 . wtth the 5&. Sea Bees and Merchant Marine. This system 01 loading has several advantages. 100 of the Aristocrat will be 45. it also serves weU with the Victory and War Time York Barbells. 100 or 105. a good bosis for athletics. With this system. M. Alt Force.tart with. 75 with all iron plales up to 45 and then a pair of Composition plntes and in the third series the SO. the lotal weight is 75. "rIME . 45. wHh groups of C. C. The 1'/. tho 20. The smallest man should be first in line. Navy. feel a comlortable distance apart..rk and the genera] business 0.How Much Weight You Should Use will be saved if the bar is loaded with the smallest plmas inside. you can have 30. instead 01 30. Y. A small woman or weak man could start with IS or 20 pounds. the painted steel bar weighs 15 pounds. or even 75. next the 2'{z. exercises of one course in twenty minutes. When severcl people are to exercise with one barbell time will be saved it persons of nearly equal strength will use the same barbell. weights. wUh the 2'/28 added the weight is 20.

·TOO is not tQO dillieult as diIIerent muscles are involved in each movement.g the weight to 100 poun cis in all. If lour e]!:e1'cises ate tocdlfflcult. st.. compl .D. lak" two strides. It is not difficult to perform the last three exercises in serles as a compound movement.the lOs lor men who have started with 30. btingw.. The movements stort "'"ith tho count on e-lwo-thJee--I.o.thJ-<. One completos Ih. Ready-Exercise.u r. A simila-r procedure is . heart bealing mOre . . inc. lour.nlng Ia to e. then up-holt. The change is made again. t'he shoulder shrug and tho rowing motion.rapidly and forc". then up-down er down-up depanding upon the exerciee.I~m 01 ~xeroising by the counte. 10 illosIIqle thcrl it i5 the ruth repetlLion: theu cne-two-three-Icur..exercise".ing three exercise" b ave the ir I urn. Alter a sligh! peruse the command. the weight i. th".e. the 12'1.. then perform the other two.mus! work harder. jus! 5 « 15« As each man completed his movements he would face 10 the right. brealhe harder. advon cing 10 75 in the second and I 00 in til e t.. adding another pair of 12lfa lor advanced men.. The second course i~ more vigorous but requires even less time as the exercises <IT'" pe. :m uscl es involved or a the imgesl and strongest in the body so unusual laI:igue will not be experienced.fuUy and 01 ccurse good results ·erre obtai. Rest '0 moment. By this I mean perlormill9 Ih e £irst three exercises in succession wi thou I se tling the weight down.sition. Then the count. buill he can do It. With this compound system ollraintng I have performed the entire seTles 01 le. count of two ~tand up with the weighl 01 the slarting pO.roar of tho line.good results are obtained."CI"l." .. The last m. lor the weight resls on the shoulders in two 01 th e exercises.e rapidly.etheir places IQ add to the weight and with the Hold Titecollars and the addition 01 two plales.raddle lilt cmd deep knee bend on toes. perspiration.us! be strong 10 complete the middle series 01 lour exercises without slopping. one-twothree-lour.I"r." induced. the warm up. One ol the best ways to perform this simplified course 01 barbeU trai. oller lha [lrst man has tekan his pesllion in front 01 the borhel). on".". the inslructQr would give the COI!Ull=d.rformed lll. lace to the right agai:n and l<>ke his place crI the .an to use the barbell and the man next in line l<>k...ur men ulring: tho batbell will complete the iil"Sj thrso e)terois" e. or if training with a grou. blood circulcrles laster. te tWQ inauccese ion .e time hellet results are obtained because on.mployed in practieing theae len exercico"". The raise 'on ices. tho press.d the desired amount. 12 repetitions each.. tha side bend and Ihe regular eurl. starling with SGIn the first seri es. at th .ned from Lh". in." series 01 three. At the smo.. one-two.hhd.p wail until others have had their tum.comparatively short lime. and th e· remain. at the c01m1 of one bend over and grClSp the bell. m.. to The same procedure is followed with tha dead Jilt. breathing 1\:".. "ach o·f the I.e more vigorous exercises.mploy lhe system 01 compoundexercises.lwQ. Ready. A man. lor men who have sterted with SO. II) a .

exercise a little and regula:rly and you will greut. Each performs their Ihree exercises either cs a compound series or with a shari rest between.. In the second series. that you go thr-ough (me complete series 01 len movements. the group will comone series before chongi. Motber is in fairly good muscular conditlnn as she has been taking part in the exercises I~r some lime.ically.hal you li.ystem 01 barbell training easily adqptabla to thelr needs.ly improve your physical condition. Younqson is becoming pretty husky . train just as regulo:rly and soon your strength ODd he clth bani:accoun! will ma!::e you a very rich person phys.ou should.re is so much tempt.alioo 10 deviate from.$0 he con use SO. But train a little harder. 75 lor the young sen. hut when lime is it.g son .minutes.ed strength. before you permit yourseU 10 do anything else. young men and women. groups at young men at home or crt the club. the COUIlle and try anaseL! cut or have competition witholher members 01 Q group belore the exercises 01 one oj the coursesere completed. pradiced one of Ihe regular body building courses. 50 pounds lor mother. 100 lor tbe SOl'! and 125 lor lather who has procured some addHional weights so he can obtcdn more Irom his exercises. Physical lTaiuing is like putting money In the b<mk. Sheoan emptoy 30 pounds in the first sezies. It is short I have done sysle.!:Ig the weight.ke it pcssible for you 10 obtain the fullest m.1. t:ime is saved iJ each 01.lq:rly and a liltl e mote each week and your bcrnkercccunt will gr. But serve jusl as regu. will perform the Iirst eenes with 75. either 01 the firstor second courses.BQSure of health. 11 molher were not as s-'rollg nor as ambitious. The llormo1 procedure in lo!\owing this simpllfled is \0 take your tIme.ow just as surely and much mere ra:p.ematmg. Similarly. which bring into action all the meier muscle groups 01 the body. then you OWl do whot you like. barbeU man 01 considerableexperienoe. 0..Barbell training is so Jas. 100 lor lather. during an outing at the beach.~ 10 do what you should belare you do w. or larger groups will lind this simplified s. My last and perhcrps most impotlant bi! 01 advice i.ny group mode up 01 persons 01 greatly div'erstll.moJ training Good results will In truining with a: lemiJr group or a. be obtnined wilh Q minimum 0/ excrticn or fatigue. Ma. strength. Good luck 10 you. thflrflClTe many Illls and strength feats wbich can he practiced. . In the third series 75 pounds lor mother. But make it a rule from which you never deviate.Ialher. she could start with 20 in series 1. sweethearts or at least trcininq pels. may consist plete Husbands and wives.ko. mother and youn. hoppiness and success Irom liIe. tncuntcin or sue om. For insrcnce. Ihe group 01 . • 16 • . 30 in series 2 and SO in the Jast series. rest weI! between movements. With IS repelitiona at least seven minutes seldom necessary to hurry so last. When you have done whot y..and lather. are required. The. Save regulwly little by lillie end over a considerable period you will have a fair bank accoun.idly.

arbeH Training System in proper sequence and grouped according to weight inerecses ere: 1. RAISE ON rOES 9. SHOULDER SHRUG 7. READ ALL THESE CAREFULLY FAMILIAR WlTIi ENTmE TEXT.2 .. SIDE TO SIDE BEND 3. REGULAR DEEP KNEE BEND On the following pages each exercise is clearly described.HE len exercises 01 the Ist Course ollhe Simplified B. ROWING MOTION (Weighl increase 0150%) 8. I. The diagram at the side of each description shows the starting and finishing position and each 01 these positions is numbered and referred to in the description as (Position No. tc. TWO HANDS REGULAR CURL (Weigill increase 01 50%) 4. The ports 01 the body developed by each exercise are given. alter which follows the amount of weight used. STRADDLE LIFT 10.. TWO HANDS MILITARY PRESS 6. The description of performance of the movement is given in bold Iype. TWO HANDS HIGH PULL UP 2. STIFF LEG DEAD LIFT 5. each separate motion is identified by three dots.): The number 01 repetitions are then given. in lighter type. AND BECOME COMPLETELY ·r How to Use the Courses " 17 • . Alter each description.. Position No. are some notes of correct procedure.

an 5.. .houlder width o:pcxrt (Position No.. 2 in diagram) • • . This is not a strength leat but merely a warming up exercise. The movement should be done slowly enough that exertion can be lelt every inch of Ihe way.•• grasp barbell with both hands a bi1 more th. Siand dOlle 10 barboll. There is no pause during any part of this movement.2) arms should be overhead and leg» straight. • continuo movement (Position No. 3 in diagram) . leol 12 to 18 inches apart . . do from ]0 to ]5 r'epetitions.. I in diagram) .•• slrcrighten up pulling barbell 10 a paint a lew inches above the head (Position No. lower the weight IIlopping barbell as II almosl louches the 1100r (Pollition No. lsi Course TWO HANDS Waf"roillg HIGH tJP exercise PULL-UP NOT I!: Selectstarlin9 weight in manner described in text. Use a weight light enough thut you can pull up as described. 1. At completion of upward movement (Position No. I) . IS" .Exercise No.

bend as I. repeat movement .. (position No. repetitions (10 lell and 10 Keep legs ~t. • hom chest lift overh.• Sto:md close iobar· leet 12 to 18 inches apa. lift (0 chest . 1) ••• bend slowly and steo:dily as lar to the left WI po.• .s..5 o·f barbell cise 1.rI .2) •.. .eacl<md ph"c" on back 01 neck (position No.le (Position No.ar to the right as possible • • . right).rctight at aU tlmes.. in exer- pause .sib... do not aHow trunk 10 bend forward.•. S<:m!e weigbt 0. Bend only to side. do 20.• pause for two seconds •. Ist C"urse SIDE TO SIDE BEND Develop.Exercise No.~ all 'he muscles 01 the sides NOTE. Breathe deeply.3) ..2.• grasp barbell wi I h both bandS at fuJI width . • 19 • .

without movinq elbows.:. continue movement .le movement CIS possible.. curl weight 10 shoulde. Breathe deeply. Z) . PALMS OUT . 1.. .db~~I05 Stand close to barbell.. :J • . e.1) .• stand erect (Position No.s close to sides with us Im. ~~.3) . lower barbell to :!irst position (Position No.ereises. Do not lean backward. . Exercise musl be done slowly with strength 01 crtas alone. Keep elbow. lsi Course TWO HANDS Develops REGULAR Il!u:so:.../es CURL 01 Orm . 'tt Non: Some weight 01 in ex..rs (Position No.. do Irom 10 to 15 repetitions.•• s]Qwly..3. both hands. ~ 20 • ..Exercise No. • grasp barbell with ".

. on a box permittinq barbell to go lower than leel.• without bending legs lower barbell until it nearly touches 1100r (Position No. LEG powerful DEAD LIFT muscle. Do not bend knees.2) • . 2 and 3. do 15 repetitions. Turn toes out slightly lor better balance. • 21 • . keep legs straight at all time s. This exercise gives you extreme flexibility. lsi Course STIFF Develop:. Siand close 10 barbell. come back 10 erect position (Position No. leet 12 10 18 inehes apCll'l••• grasp bcnbell with both bands at shoulder width ••• stand erect. COQtinue movement . I) . A.•. barbell againsl thighs (position No.4. 01 lower hack NOTl::Increase weighl of barbell 50% over exercises 1.Exercise No.. you progress you can perlorm movement.. .3) •.

gb' a~14.j.l!l'~ :bolh . ~[r ..close "'6. ..eU.Ji '1'11":11 ill· ~o.01 .~ Drfl!l" I'~(~ 'Il. U .Ii!i.ftiI"'Iart bfurh...~:c ~~ . .= .ht ~ .Dre ath. dlrl~)!e.:.rbeU hut k=e~pS'Y. wi t h.0-::[£: Same ~e.'ii' .I 1 I balet :5'bou~d no~:be':nd - ](.g h~smOV'Ie.=-191 when ]'Q'w.Il ...p:~.~.xer:.ags s~'.u:h'. ~:~ovemmt" .Omiil !.'g U hl :-' 22 . o~ b "rb e] ~ .a'~bl.1 :bD:[.'~ .nt" e!is't '1!)1[_" we~ig(-[ t.0:& 'i'D e.:[ff).P 1..e..g. Ll!.ent X'Q :nol '''OO'K up I tlu. bo.!! ~ [~S'l"'i ~. Sta:nd .1l i! '!I 11 'E' repe..'.r ~rpe. to 11 h.S 1. crt !ItiI. - durln. : eo chest.D .

3) .2) .Exer~ No... lower (Position No... tion No.. sland ore et.6. leel 12 10 IS inches apart ••..eig:nto! in ezerclses 4 and 5. borbell os Stand close to ba. • 23 • . Exhale when lowering..1) . Keep arms straight al all limes..: Same w. do IS 10 20 repetilions. barbell agamsl thighs (Posi.. continua movemen! .• without bending elbows raise shoulders as high as possible (Position No...rbell. force shoulders as high as you ccn. pausIng at extreme heighl for a second before lowering. 9'1'osp borbeU with hoth h=ds slig'bily more tho:n sho\llder width apUri .. 1st COW'5E1 SHOULDER Develops trapezius SHRUG muscles NOTE.

Exercise No. . 24 • . Same wa.. Lower barbell slowly. lift a lew ino:::hes Irom the Ileor withol. leet 12 to 18 inches apart ••• gr<Illp barbell with both ha:nds slightly more than shoulder width apart. Lilt barbell without raising upper body. re. .sisting weight all the way.. continue movement .2) . 1) . 3) .. . Stand close to barbell. lst Course ROWING MOTION Develops muscles 01 upper bcrck and all of upper arm Non:.. Keep legs straight at all limes.1. with upper body still benl over. Breathe deeply . do 10 10 15 repetitions.•• lower to within a few inches of floor (position No. pull barbell to chest (Position No.. ing legs (position No. Keep elbows a bi! Iront as weight touches chest.igbt 01 barbell os exercises 4.ll bend.. 5 end 6.

. The exerciseccn be varied by tuming toes well out during one period and turned in on clher periods end 0:1other Um"'~ straight 10the Irani. grasp barbell with bolli hands at extreme width •.nd slrenglhens Non.Exercise No. Is! Course RAISE Develops cclvss ON TOES leel and arch a. SO repetitions. possible (Position No. . do Ie repetitions with feet in each position. 8. centinue movernent ••.. ..: Increase weight 01 b or bell SO'Yo er e xercis es 4. pull berhell up 10 "hesl.. lower heels 10 11001 (Position No. lift bttrbell ovo.•.. and 7.rhead cmd plece on back 01 neck (Position No .2) ..md close 10' barbell.feel 1210 18 inches apart" •. Slo. 3) . ron!!e up on loes as far as.. Knees must not be bent. n . in aU. . 0" 5. 6..

one in Iront of body.. leel cbeut 18 inches apart ••. lower almost to fioor (Position No. stand erect lifting barbell to crotch (Position No. Keep back straight. Slo:md as lri de tbe barbell. lsi Course STRADDLE Develops LIFT {lexibilily most muscles 01 upper leg and increases NOTE: Some weight 01 barbell as in exercise 8. B. I) •..2) .9.. grasp bar with both hands. do 10 to 15 repetitions. • 26 • . Perform with moderate 2 slowness.Exercise No..•• continue movements .3) ..reathe deeply . one behind (Position No.

B.1) ••. Stand close 10 barbell.. Later the exercise may be prcctieed with heels together.Exercise No. 27 ~ . teet ) 2 to 18 inches apart . ~. grasp barbell with both hands slightly more th.an shoulder width apart . The most dillieull pari 01 this exercise is the balancing on toes. leoning lorward..reathe deeply while lowering body Into lull squat.g. do 10 10 IS repetitions... lsi Course DEEP KNEE BEND ON TOES D. exhale then inhale again belore arisin.heU overhead an d place across back 01 neck (Position No. 3).Icmce 3 NOTE: Same weight 01 barbell as in exercises 8 and 9. 10. • lift barbell to chest • • • lilt b(JJ.2) . repem movement . . raise on toes • • • lower body into lull squat polrition (Position No.we/ops all muscles 01 body and leaches ca. Come to the erect pcsttien crs faat as possible one! keep Irotl). come to erect position (position No.. but once mastered you have no trouble..

Course No. you Can do anything else that you like. lake a swim or just play some game. il you like 10 wrestle and box Or play hand ball. The muscles which have been developed in groups in the hrst course are now taught to work in unison sa that many other desirable physical qualities crre produced. improved digestion. 1 includes a barbell system of unusual merit.riy those 01 the mtd-secrtcn.. speed.1 Or Course No. par!icula. and plan 10 put enough in it Ihct you will receive results satisfactory 10 yourself. exercises which will produce a balanced development as well as intarnul strength and power in the outer muscles. if you !:ike 10 specialize on the exer• 28 • . as well as better operational every bodily process is the certain result 01 followIng thls Course No. Too many men in using their barbell set do not follow the regular course. In nearly every exercise of this Course No. mony wcry~ ts superior.2. more result producLng than the lim! course.1 Second Course of Bob Hoffman's Simplified System of Barbell Physical Training I 'lone Exercises which involve all the muscles.mLE Course No.. The merits 01 barbell tTaining are judged by the results thaI you as an individuoI who ate training with weights obtain. Every barbell man should mentally sign a pledge 10 include one or both 01 these lraining courses in each dcry's weigl1l training. you do harm to the best system 01 physical tral:n!ng. 2 oillob Hoffman's Simplified System 01 Barbell Physical Training in. practically aU cfthe muscles of the body aTe brought into action. just "linker" along and lherefore receive only mediocre results. Constantly keep in mind that you obtain from boTbell work whal you put into it. in addition 10 the strenqth and muscle building which a properly designed system of barbell training wiU produce il properly and persistently followed. Aller you have perlormed the ten exercises of Course No. thus obtoining superior results.2. endurance.2. possess unusual merit and bring superior results. Balance. which brings inlo favorable action all of the principal muscle groups 01 the body. . II you enjoy includinq waigh! lilting. and i1 you do not train properly and live wisely. tumbling or hand balancing in your prcqrcrm. It is intended that this more vigorous course be included in the training 01 the new bcrrbell man only alter at least a month has been spent in conditioning the muscles with the exercises 01 the first course. assimilation and respiration. judgment of space and dlstance.

Ihe S".r privilege. 10 perform the exercises you should before you go 00 to do who! you prefer to do. 10 the But determine. 10. that you will have a symmeldcal developmenl. don'! lai] to practice one of these complete simplified courses. urge all other members of your dub. your friends and acquaintances to practice one of thase complete training courses. increase 0150%) 4. ten exerciGes ~f . 3.eises 01 which you are best. BARBELL BEND OVER UPRIGHT ROW1NG MOTION (Weigh/ increase oj 50%) 8. help others as well as youtsell by never failing 10 practice one 01 these complete courses in conjunction with other exercises you may wish to do on your regular training day. that's you. 7. please. help the barbell movemenl. Jj you train at home or at a club where weights are the chief medium 01 training. guaranlee that your body will be strcnq all over. PRESS FROM BEHIND NECK TWO HANDS REPETITION SNATCH 6.or proper sequence end the Simp H~. ""r plifiad Barbell Trammg Syslem . 9. The inclusion of one 01 these complete courses in every day's training willguarontee your success. ec. REGUIJl. your group. inside and out.cond Advanced. Ccurso of grouped In according 10 weight Increases ere: TWO HANDS PRESS COMPLETE TWO HANDS REVERSE CURL BARBELL TEETOTUM (Weight I.zchtraining day. to devote mosI of your training time exercises 01 which you excel. Every barbell man is judged by the results he obtains. 2. S.R DEEP KNEE BEND BARBELL STRADDLE HOP RAPID HIGH DEAD LIFT • 29 ~ .

L. or Exe.lell will be requhed and you willrecel. feet 12 to 18 inch...5) movemenlB .8 deep kneehe. . and th. do 10 to 15 repe IitiOll5. 2) ••• press bCll'bell to (D'IlI'S length overhead (Position No .I lVIlIJtary Press.nu..ve a good share oj benefit from thIs abbreviated training program. . to arm's le.nd.• continue This aheuld movement be performed so that the weight is felt every inch of the wcry. in this continuous pull-up and pre:G:l8tY.rcise 1101 Course No. • lilt barbell to chest (Position No.4) . up and press. Stand close to ber- bell. Advanced barbell men frequently perlorm Exercise No. Hardly more than two or three ml. The back should be kept straight as possible.1.• lower barbell from ah.re suggested as a warm up exercise. whilepreS6ing the barbell from the chesl overhead. pellanD this continuous pull. it is one of the very best exercises in physical tralnlng. . a great many body builders consider it the very best.!e. If you have 80 litile time some dcry that you considsr seriously mlssing your trailling for that dar. In this latter =se the weight is pulled up and in back of head in one continuous movement... l) .es ap(D'\ ••• grasp baTbeIi with both hcmds about shoulder width apart (Position No.d. .5.est to floor (Position No. 30 . Breathe deeply at all times. It lakes a pretty good man to perform IS rspetilions with 100 pounds in this style. II should have a more 1mporl<ml part in your training. 01 COUI\Se No. .Exercise No. 2nd Course TWO HANDS PRESS COMPLETE WaIming up exercise NOTE: Select startIng weight in manner described in text.. 3) ••• lower barbell to chest (Position No.2.ngth Although this movement is he. the Two Han. .

slond erect bringing barbel! 10 thighs (Position No.. Same weight as in exer- Siand close to barbell.. lower barbell to thighs (Posi· tion No.11 Ihe entire way.3) .. 2nd Course TWO HANDS REVERSE CURL Develops muscles 01 the [ore arm and bicep NOTE: 01 borbell cise 1. about shoul.Exercise No. . repeat movemenl .. grasp barbell with both hands palms lacing in. curl barbell 10 shoulders (Position No. The exercise should be performed slowly. so the weight can be 1 . der width apart •... • 31 • .2) .2. feet 12 to 18 inches apart .. and that there is no swinging ·01 the body to assist in performing Ihe movement. .•• do 10 10 15 repetitions. II is important Ihal the elbows be held at the sides.1) •.

. I) .slightly) .!Owing tru. touching barbell to the iloor (Position No.. " rtlpeal movements •.. •. 3.benl .0 the JIoor (Position No.. come \0 erect posi· tion (Position No.3) •.. 2.hlng barbell 1.si/ie and alsolbe back NOTE: Same weight 01 bar. come 10 erect pQsillon (Position No.) . .1) • . (Ie!! knee is bent sligbtJy) •••..¥! 9' bar.4 in. • . .and dose 10 bQl"bell.me time bending to the right . St. fe e t 18 10 2... bell 10 thighs (position No. I) . .nk al the sa. bell as inoxercises 1 and 2. do 10 to 15 repetitions.•. • 32 ..hes apart . (righllmee is . . s er n e r e c It is one 01 the beststdcexerclses and it also involves with benelicial eli ect all \ he m uscl "'5 01 th e b <JC k. 2nd Course BARBELL Develops muscles ollhe r s s r or c st . grasp th.e bar with bOlhhands slightly m0re than shoulder width apQTj ••• t d t bringi. .Exercise No. swinging trunk at the same :time bending 10 the JeU tou.

feet 12 to 18 inches apart •.. lower to back 01 neek (Position No. 2 and 3_ Siand close 10 burbell. press 10 arm's length o"". do 10 10 IS repetitions.4.• lift barbell to chas t • • . ~ 33 ~ .Exe~cise No. 2nd Course PRESS FROM BEHIND NECK Deve/ops Jhe shouldeIs and arms Non:: increase weight of burbell 50'1'0 over exercises I.1. repeat movement .al developmental eHecl.. aJlereach repetition. It bring~ Ihe muscles into action in a somewhat dlflerent memner than in the two hands press 01 Course No.3) . grasp the ber with both hands slightly more th. .. liil ove.an shoulder width apart •. Do nol lail 10 touch the back of the neck with the barbell.. . with resulling benenci.2) ••. This exercise involves the entire shoulder assembly and particularly develops the muscles of the arms and shoulders.rbead (Position No.1) . .rhead and place on neck (Position No.

The upwo:rd movement of the barbell should be vigorous and as fast as possible.. The leet should be split lore cmd alt cs last as physically possible just as the bar reaches the chin.5. Iron. Stand close to bar.r barbell from arm's length overhead to within a few inches of the floor and repeat movement . grasp bar bell with both hands crt extreme width (Position No. When lifting bo:rbeU to arm's lengtb overhead KEEP THE BAR CLOSE TO THE BODY.rcise No.t fool first then back loot.2) • . The arms shoot oul overhead as the feet touch the !loor (Position No. This is the best single exercise in the entire line of physical training.me weight of barbell CIS in Exercise 4.3) . do 10 to 15 repetitions. thus stand erect with barbell overhead (Position No. feet 12 to IS inches apart ..• lowe. The feel leave the gr'Ound at the same lime and should touch the !loor " 34 " . 1) ••..Exe.. with one long and continuous pull lit! barbell from fioor to arm's length everheed at tbescrme time moving one foot forward and one J 0 Q t backwards (Position No. • bring feel together..2). 2nd Ceurse TWO HANDS REPETITION SNATCH Develops all muscles 01 the body and builds stamina NOTE: Scr.

this movement nlso builds the back.•. 2nd Course BARBELL BEND-OVER back . determIne whlch wqy itIs em. 01 tit" upper legs and massages the intemed organs.c 10 10 15 reF'ctitions.. • 35 • . wilhout bending knees.at the completion of the spHt crt the same time.. Belore starling tbis exercise. .gion o/Iower Non: Same weight 01 bal b ell CIS in exeret se4 end 5..lly more than shoulder width ap<O't •• .clpcsition (Poailicn No. d. cltemntely. __ Siand dQSe 10 bClibnU..2).ier to split.mine lor yOl. lift barb ell from chest overbeo:dcmd place· on back ef neck [Posifion Ne. repeal mOVe· ment . .... cmd the right leg backward. The legs are brought together. 10 er". com".. hut d"ter. 2) . Besides ..3) .... .. I) .!Isell which suits.slrengthening the lower hack. Most bodybulldets Uod it "oilIer to wove the leilies /orwg:rd.inches QP07l • • • gJ<lSp bcttb ell with both hands sligb. Exercise No. ieel12 10 18.6. The Jcrwurd leg ia bent and the bcckwcrd leg is kepi straight (as shown in Position No. first the front then the back leg.. )e= forward as lar as possible (Pesi· ticn No. As you procllce you will he able 10 bend much farther forward.Develops lumbo_" '". lift barbell 1'0 chest . however. II is impcrtanl 10 koep the legs straight. NOT ONE AfTER 'THE OTHER.

Ie el 12 til' 18 inch.•.rs NOTE: Senne weight 01 barbell as in exerci. 7.<iusond back 01 sboulde.g 'erect draw barbell up to chin (Pesiticn Nil'. 'This exeKis .e. Jilling blIlbell from floer til' thighs (Pesition Nil'. Brea1he d".•• repeat move:ment . gives splendid bulk 10 the upper cmn.. grasp bmben with hands sh 0 u Ide r width apart .. lower barbell to sta:rting pcsitien al thighs {Position Nil'. do 1010 15 repetilions.es 4. wbilesUU standin. straighten jegs. • 36 ~ .. 3} . . 2). I) . .Exercise No."ply while lilting borbell. 2nd Co\U'80 UPRIGHT ROWING MOTION Develops uppeI orrns. apart .. Kesp the legs slruigh! and move the upper bcdy as liltle QS possible. Siand close Ie barbell. . tr'll'pe.. drawing bor to chest by arm strength alone.. .. 5 and 15...

come up to erect position (Positicn No. B.an shoulder width apart ••• PI..2) . beck end thighs while en/orced enlaJges Not a: Increase weight of barbell 50% over exercises 4.lU barbell up 10 chest . 2nd Course REGULAR Develops neetly DEEP breathing KNEE chest BEND ell muscles 01 body.•.Exercise No. • 37 + ... leet 12 to IB inches apart ••• grasp barbell with both bands slightly more th. continue movements .3) . Stand close 10 barbell. 1) ••• lower yourself inlo lull squat position (Position No.. 6 and 7. do 10 is one at the inhole avoid Deep breo:thing is an important part 01 this exercise which 01 the basi body building movements known. Inhale deeply stert.• 10 IS repetiticna. 5.. as slra:ight as possible and lenning Jorward as much as possible. Keep the back. lift barbell overbead and place on back 01 neck (Position No. exhale while lowering into full squat position and again deeply while arising.

2) witheut pausing jump.reatbe deeply throughout eatlre drill.gbtly against neck. pausing repecrl movement ••• do IS 1020 repetitions. 9'. feol together • • • graap b(Ubell with both han.!). Stand close to borben.1) •. Loter you can vary ihis exercise by alternately splitting Ihe Jeel for. str.RADDLE .englhens imparts Note: Same weight of berbell as in ellOI'c. calve.legs HOP {eelemd !highs.D No.er wid.spring.ise 8. bringing leet together again (Pesition No •. or somo:owhat lowar Jar more comfed.ineS's Ie . 2nd Course BARBELL Deve.morolhan lihould.d- and alt. B. "38 • .th crpa:d • • . This is a jumping or springing movement and there should be no pause during the entire drill Held bar ti.gainsl neck.lops ST. Iump.ds slightly .and do not lei il bounce a.EXercise Ne.(J eeross bQ:ck 01 neck (PositiO. • • lilt bar bell from chest overhead and place ing the legs o:zpart sideways (Position No.. 3) and witheut. sprea.. lilt baY beU 10 chest .

le.9) and without pausing . Keep the elbows high. u. Sirnplified sY$Lem.r. + 39 • . builds tenilic strength into the upper body. deep knee bend end rugh puJl up or rapid dead weight lill. 10. . .ml.Exercise No. oHen called the clermlnq movew. who use lhl:. Mony body builders lor variation like 10 use a much nnrrcwer grip and practice pulling up 10 chin in this movement With this slyle it brings the muscles inlo action in a somewhat diflerent mcmnec. ccntinuoua pull up and press. It develops the smell of Ihe back and improves posture. Breathe deeply at all times.repeot mevement . This is one 01 the very best exercises in the entire llne 01 physical Irmning. Physical directors of the Royal Canadian Air Force.•.AD LIFT Deve/opsall body muscles Note: Same weight cl barb ell as in fu: ercises 8 <IDd 9. 1) . This e'xarcise..gr'lSp bar with beth hands shoulder width apart (Pcsilion No.el 12 to 18 inches apa:rl . do iU to IS repatitions.ge their men 10 prccliee crt laClsl !hrGewovements. Slo:mcl clcse 10 batbell. 2nd Course RAPID HIGH upper DE. 2) and witheut pausing lower berbell to within a lew inches 01 rIoor (Position No..•• with one quick continuous movement lift bOlbeU from Iloor to' q point even with nipples (Pcsition No. Speed and a continuous movement an! required throughout this drill.

! Cl:dvice and Informotion concerninq the best way 10 normalize your body.g i1 your weight is normal. and itsends me away from the gym leeling like a million.bell training undoubtedly outweigh those who seek 10 reduce their weight by crt leest two to one. With such line courses so simply and sc:!onlillcaUy ananged .•ent. aftercoDsul!ing the churl 01 height and weight. Ihe United States tbe.ghl and bony trcmewcrk.ach day's training.eight II lAnderwelght.abU to practice one or both 01 these courses aller practicing weight lillmg witheur leam.0 you. Those who seek to gain weight with bar .lt offering yol. gain w. be [air with .Never Miss a Training Period a time you will be enthused at the way you leel and pleased to see the great improvement in your physical appec:mmce. so this course would TI"I he complete withol. Ihemunn.'1'10 one has a Jegitimate excuse not to teste the multitude 01 benefi'ts which are the dime! result 01 a proper course in weight training.ro are 37 mlllton under weight adults.. You who read this may be in one calBgory or Ihe other. when you have lime and are particularly "uargenc. While I have asked you 10 include one 01 these courses in ". Firsl you should andeClvor 10 atlain the hodyweight which is nermnl lor your hei. It is nice too to use the set 01 weights which we have ready lor oclion in our music room. They are arranged in a unique time-saving manner. the copyrighted sequence and descripl.\. I AM sura thal after you have proctlced this series 01 mOV(!IMt'lls for Normalize Your Weight r\ 10 st. I have made it a h.er in which they cre xrrronqed. When decidm. While most of the exercises in this course are generally known. the 37 million under-weight cdults there area great many young men and women. Eighteen million overweight adults. performing the entire twenty movements is not too much. You'reeure to obtain splendid results if you persisl.atislicsin. Good luck 1. who desire 10 increcse lheir bodyvreight. Aside from. not yet mature or developed.lose weight if overweight at pre .CCORD1NG " 40 ~ .ion 01 the exercises. guarantees Ihe beneficial results .

An overweight condition is not only unsightly.d to supply your body with foods 10 maintcrin your body at the peak physically. notably Belter Hulrilion.he selection of the loods you should eot. as you visunlize Ihe task you have sel for yOlll'sell. 41 . the Big Chest Book. you need more of the body and weight building foods . your mirror will tell you that you need to reduce your waist and build the size and strength of your limbs. Set a goal for yourself to lose twenty pounds. minerals and vitamin".. and their properties. not only a sign of ignorance.yourseU. beight and skeletal construction. Healthy and Happy and the specialized books such as Secrets of Streng1h and Development. You shouldn't entirely dispense wilh lals such as butter. the pleasingly plump. gluttony or laziness but Is positively dangerous as well. you can constantly hove before you your <1In:bitions. coordinate your eating . [ust remember please. you will guarantee your success by obtaining more complete in/ormation on physical training and right living such as is contained in some of my books. when you are overweight. By having a more complete knowledge of leeds it will greatly assist you in gaining or losing weight. While the berrest essentials only can be included in a course 01 this aize. Big Arms. ThU1. If you are underweight. . Ihe definitely fat.r goal conslanlly belore you il you write down what you inlend to accomplish. a bit underweight Or greatly emaciated. the most important means 10 that end is I. You may have acme annoying ailment to overcome. the moderwely overweigbt. but you should know. whether you wish to gain weight or lose weight.lting. even il you are overweight. How 1. Allbougn your weigbt may apparently check with the eerreet poundage lor your age. a complete treatise on foods. For 10 obtain quick and satisfying results lr-om your physical endeavors. By taking an invenlory of your physical sell you will be in a position to place yoursell in the category to which you belong.. Carrying pounds 01 weighty unsightly fat burdens your organs. Weigh! Li. depending upon your bodyweight at present . As the majority crre underweight you will no doubt desire 10 add pounds of good solid.. and you will be sure to supply your body with every one of the 16 mineral elements il requires. if you have thin arms and legs and a too generous waist line. to gain twenty pounds. nut meeds or animal proteins.0 Be Strong. powerlul muscle to your frame. Whether overweight Or underweight your success will result in great measure according 10 your knowledge of foods and their properties. and greatly restricts their action. that to normalize your body you must reduce the quantity of fat producing loods you consume and to exercise more. your body nonnalizi"ng task is easy. If you are overweight you musl make it a babit to consume loods which will not add 10 your weighl. If you are normal in weight. it win be much easier for you 10 keep you. At any rate. aims and desires. you must live righi. etc. the greatly overweight.. for then you need only build your strength an.

drinklng of ale-oholie beverages. if you give up entirely all harmful habits.&m.lment. You w:i1I gctin best. The wrong kind ·ofexe. CQtr(>C1 eeding. exercise properly and persistently.1 c. I wish to lew words o:bout ccrrectIlvinq.rcise accounts for many failures.on. Heading the lisl is not enough at the righl kind oi exercise.a1exeesses..1 living which you shou. 0:5 correct ealing. which ultimately weak. too much eaiing. some few foil by trcininq too hord but lheseure gT1<crtly in the min. possibly (hrough inheritemce you have less inlem.morgemicand glandular strength thannormm. . Before going on with one 01 the . perherps through the lile you have led.aintenance of '0: \ro:n.1 health you will benefit from large quantities 01 exercise.ollee.oking. or serum excesses you have so weake. and I constoritly list the lour mo:in esaentinls 01 health.s of any kind. To speed the ptogresli Y'O'll obtain youmusl change your mode 01 living. in. it is the combinction ·01 all of these things.properly impo:rt 0:.ens your body and gTecrtly retcrrds your physical progress when once you have launched ou] upon q program QI physical beUe.ority.mo~1 important essentials 01 hecdth. loss of sleep. This leaves th.eat heclerol dleenee. Wbil. There is considerable in Ibis course concerningexercise.e m. but the inability of the body to raspondto exerds<.orbul nevertheless important phases 0. at leas I cut them to a here minimum .e inlo constdercticn. Be certcrin you obtctin sulilcient sleep. If this is 100 dHficult lor you. not worJdng hard enough. There are exnumber 01 rensons lor failure 10 obtain the proper results from your training . the adding together ofml tha leaks.IIo·wthe ctheressenltels 0. These habils will include . I inlend 10 supply the essentials oJ eating. sexu. and dissipation.quil mind and many min. drinking.ned your body that il will not immediately and fully respond 10 physical !:raining such as is' oUelled In Ibis course. if you have a 1Iubnormm beginnIng iI will requira crreascuuble period 10 so improve your bodily processes that you obtcdn the most favorable results from your lmining. even 0.I iii 0:180 01 9'160:1importance. II you 10. loss of sleep. proper sleep and rela:xati. short 01 whotcdle you. a gJ:. smoking. The practice 01 moderoticn in all things islhe besl advice I can oHer you.. tbe muintenrmce 010 tranquil mind and the right sort 01 exercise. Proper living and exercise iJ. This may deloy your progtes!> at fimt.e moderate smoking or moderate drinking of alimulaling beveragesmone will nol ha:nn you greatly.ld la:k.

If you are weak. But if this three weeks ollraining has placed you in good condition as it will unless you have a particularly bad stert. the weakest man or woman. Jast month and last year. rest the 8th. Unless you have qreal handicaps to overcome the single progressive system will normally serve you welL IJ you ore very wenk. the weighl 01 the bar alone. Continue to use the double progressive system as you reach ten counts. and both courses. using the prog'ressive syslem with moderate weighl increases. The average fellow can start with a weight he can handle for ten repetitions. rest the 6th.. feeling much stronger.. and then 01) the third training day again practice 5 repetitions. • 43 . At this point you must determine what to do. injuries or battle wounds. and from this point. you can then work iTom 10 10 IS repetitions using either the double or single progressive system. a wounded veteran lor instance. can advance to the point where there is suIficient resistance for the strongest man. If you are not feeling full 01 pep. 6 repellllcns the Sth..m which permits graded progress.raining apparalus .j can you . adjustable dumhells. and only with the progressive system can you gain steadily Qnd without sirain 01 any sort.. increase the weight by only 5 pounds and shut again with 5 repetitions worlcing up to 10 as described. ""JNLY with measure your gains. know how you compare this day with last week. However. As you follow this system for a time. You rest the next day. can start with a very lIght weight. or badly out of condition. provides a very good workout.• 6 repetitions the 7th. or their partner.. rest the 4th. lor only you know how you Iael and how your muscles and internal system have responded 10 progressive training. if the double proqreasive system is used it will require three weeks 10 go from 10 10 15 repetitions. yQU can start with 5 and the single or double progressive system. t.. one who is recovering from illness. you select a weight which is easy for you to handle 5 repetitions. 7 repetitions the 9th. Most men will lind it best 10 use the double progressive system [[<llll 10 to IS. The most generally used method to progress is from 10 10 15 repeti'lions. you']) leurn lbal IS repetitions with 50-75-100. rest the 101h.The Progressive Syste... but if the single progressive system is employed it will take but ten days. with either the 20-30-50 series or the 30-50-75 series. one who is badly out of condition. adding 10 the weight and again reducing to 5 movements. With barbells. and continue in tbis way until on the 21st day 10 repetitions are reached.

you can arrange your training days so thai you exercise three days. I am lortunate in the lact that I do not drink anything but water. Have not laken a laxative or needed one since childhood days. I never liked coffee. and then have days of rest during whieb the body does it. 44 • . in conjunction with right eating. digestion. strength ond muscle. could not learn to like alcoholic beverages even 10 the exlenl of drinking a gl05s of bear to be polite when invited. and have been rewarded. then you will gain more rapidly and more fully if you eliminate a1! . didn't cere particularly for tea.The every other day system 01 training is the simplest. It is essentia1 in this form of training that you extend yourself at times. or drink collee.ake imporlant intema1 changes. building work SO that you altain your physical desires. leaks. RILE it is true lhat some slrong men smoke. but if you do not wish to train on Sunday. Monday. or if lour days. But if you place your desire 10 build your body. proper exercise will make it possible lor you to livo more fully. but be sure to have from two to lour days a week in which to refrain from special exercise. assimilation and elimination. to acquire more strength. if you like 10 smoke. will m. a sick stomach.. Wednesday. to look better and to feel better. most of them did not have these habits during the years while thoy were building their weight. with most unusual . '~'I f" Correct Eating is Important II you really enjoy drinking alcoholic beverages.. improvements in metabolism. never learned to smoke for I was happy enough without it. hove always had good eating habits. hea1!h. Back to the important subject of Ioods. lemonade or a bit of milk. Wednesday and Friday. is to supply the body with the loads it needs lor heal and energy. Nol a headache. This unusuol henllh. Or greatly moderate such habits and relord your progress a great deal less.. Some men are natura1ly blessed with a good digestive and assimilative system. or even liquor. When they became strong enough such habits were less hormlul. Exercise. world's healthiest man. Thursday. or aoy sort 01 physica1 irregularity since I was 0 child.n eorliar life have ." aU harmlul habits or at least reduce them to the bares! minimum. some drink coiiee. You can \akeyour choice. or else habits i. Saturday. 10 rebuHd broken down tissue and there must be a surplus with whicb to build. We can't have everything in this world and we obtain most from lUe by being moderate in all things. Monday. however. If particularly cmbttious you could train 5 days. at Lhe head of the list. excepliona1 endurance and recuperative powers have given me greater resistance to disease and have made me a leading contender for the title. sWear off all harm1ul habits and progress more rapidly. Most important of all.

. Exercise such as is oHered in lhia book breaks down tissue.need plenty of good solid food. supplying the body and the blood with the building materials it requires. the mere rapid and the better will be his progress. but produces.made il possible lor them to build more powerful internal processes. you'll . Any form of elfort-lifting. and the physical desires you crave are mel. It is easy for such men to moke gains. But the man who does not have this superior . to supply their general needs bul also for an amount 10 aid in the increase 01 muscular gTowili. walking or sex expression. eggs. and the gain of the desired poundages is sure 10 be obtained. . Therefore It is evident that you can noi increase in weigh! through the increase in size and strength of your muscular fibres unless you nol only provide them with sufficient nourishment. heart. To make a gain in body weight. vltomlns. Thus progress is made with progressive training such as is ou!lin. We must have protein in omple. chemicals and other elements which supply heat and energy. 45 . Making demands upon the muscles.•while observing Ihe luws of health. to perform even g'leater tasks when the demand is .ed in this course. PorttcuIer emphasis should be placed upon the eating of proteins for that is the material of which our bodies ore made.made..buiJd extra pounds you will need more than fruits and salads. and some of the glandular meats such as liver. uses up a great deal of the malerials the blood has obtained from the Iced you eal. 11 you are one who desires to . cheese. He must remember that the more Jaws of health he follows. !irs! the cells of the body must gTOW. meet these demands with good food and proper periods of rest . lust supply the body with the food it needs for mainlenance and huiJding. just exercise intelligently and intensively. kidneys or poncrecs. creates demands and progress is wade as ncture nol only meets those demands on the rest days . muscle meal. Make heavier demands upon the body. you will need more than Jets or starches. milk. and stores a bit more as a reserve. and they only grow when they are fed the materials they require. a good share of which will consist of animal protein. is the only means to cause this addilIonal growth and 10 provide the weight and increases of measurement that ere desired.internal strenglh has a greater task 01 hand. the Iewer omissions and commissions which are a part of his daily lile. minerals. llrst of all hreaking down tissue. properly prepared quantities to bulld the desired weight and muscle. .

.rsell right. the drinking lemonade habit will be a good one for youl. During the yenrs in which I climbed the ladder to an undisputed position as the "world's leading physicol director. You muet leem how to treat you. they did not know that improper eating was back of most of their diIliculty. fruit juices and salads. there is a great dan. their indigestion. U r. boiled pork and sauer kraut with mashed potatoes. It's good for you. chicken com soup. their constipation. dotes. nuts. rounder.s a day in my besl athletic days. ~ore healthful IigUI"8." I have received many thousands 01 letters from recrders 01 Strength and Health magazine and from my own pupils. Take cere of ii. steel. eggs. chops. fruit juices (lemonade sweetened with. You'll quickly get stronger. greens and also salads are needed. Although they complained about their aches. ERemember lhat you planning oneabody.. possibly collapse with great loss of lile. mortar. fruit. have but . larger muscles. Few of them realize that success in body building can not be had without correct ealing. iron and many other materials are needed 10 build a modem office building. roast lcmb. you II never get another serious about this for better. fish roe. tomato juice. cocoanut.led. they are bodily cleansers and they do provide the mineruls and vitamins every ceU of the body requires. figs. And iI you don'. berries. broiled fish and more chicken. your lile is greatly restricted crendad. as much as two quart. particularly the fruits.thought that anything would do just so it was filling. I have always consumed considerable quantities of lemonade. lor thut body is you. One must remember that the body can not be buill any more than a building can be constructed without supplyi. While many of these will not build weight. concerning food. 46 . lots of good fresh loods-meats. turtle soup without the spices and with plenty of vegela:bles. bricks. Aside from the meat and vegetables with which you are so familiar you will speed your progress by eating some raisins. build YOUI own body properly while there is no danger of great has ollile.Weight Building Foods one. and when some part of it gives out.ger of the loss of . Stone. vegetables. eat plenty 01 roa:st chicken. boiled chicken. Supply your body with the materials it needs.ng it with the proper materials. grapes. haney is the most beneficial drink which could be obtained. honey. Using poor materials to construct the building means thai somaday the building will greatly deteriorate. thick steaks. and many of them did not gain as rapidly as they should have. rocst beef.They took their eating for gr-an. thick soups with a variety of ingredients. Eat ca:lves' liver and other forms of liver. depanding upon Ihe imporicmce of the worn out pari..

parsnips. plum cake. fried oysters. spinach. grapefruH juice. lemons. canned salmon. huckleberries. wafDe. milk. Brussels sprouts. sugar. artichokes. oranges. roasted. green with butter. bouillon soup. plums. strawberry short cake. tangerines. tapioca. highest in caloric content of all. peas. of which every person should receive q fair supply. mincemeat. as compared 10 425 for navy beans. leeks. honey. 47 ~ . lard. cabbage in any fonn excepl with ham or corned beef. macaroni with cheese. kohlrabi only 15 calories. dumplinqs and those baked with cream are quite rich.n eggplant. capon. turnips. the lile thai is most important to you. U underweight. dandelion. fish in oils such as sardines. raw string beans. candied yams. zwieback. goose and other fowls. bass and cod. pineapples. mangoes. row oysters.your own life. bul as sauce contain 225 calories. barley soup. particularly. lettuce. maple sugar and maple syrup. limas. Doodle soup. potatoes boi1ed llS. jXlfticularly fried or crisp. tortur sauce. most sandwiches. marmalade. fruit salad plain. vegetable salad without oil . banones with cream and sugar. roasted turkey.swis. porticulorly stuffed cmd roasted. loganberries. mushrooms. potatoes. happy and successful. pop com with butler. dried peas. plai. brcccoll. French. Whether you seek to gain weight or lose weigbt you must supply yom body with a great variety 01 good loods. quince. only 25 celeries. only 15 cclenes. hominy cooked has SO calories.r body with a variety olloods so thai it will have aU the ingredients it requires to health. dried lentils. baked egg planl. jellies. owing to their valuable mineral and vitamin content. doughnuts. kale. ices. mussels. all saris of pork products. cranberries. Russian. if overweight eat less 01 the fat Iorming foods. eot more 01 the foods which build weight. eggs.s chord. cakes. pancakes with maple syrup. cucumbers. cantaloupe. papaya. peppers. Ileunder. lobster a la newburg. Foods which should be included in the reducer's diet in greater quantity. canned green beans. frankfurters on buttered roll. prunes. contain just 105 calories as compared to 340 for mcckarel. ham. preserves. rhuborb. carrots. pineapple with cheese. gucrva. candy. mcrshmcdlow.. spaghetti only 65. ice cream. dried pears. onion soup. pears with pacnut butter. duck.s with syrup. But in either event supply you. tomatoes. Make a point to eat proper lood and you will be stronq. honeydew melon. limes. cream. granulated. radishes. kumquats. parsley. pears.ga. muskmelon. rutabagas. ulthough apple fritters. strawberries • . olive oil. dates. 50 calories. Foods which build weight more rapidly are: nuts of all sorts. okra. grapes. currants. healthy. pickles. raspberries. peaches. squash. mayonnaise dressing. beel greens. creamed onions. Ii. raisins. jams. but the apples alone do not build weight. cauliRower. are: apples in most forms. 35 oalories. asparagus.fully maintain it and to build iI. sausage. dried peppers. thick soups. margarine. luna. mutton. bananas <Contain amy 115 calories per portion in spite of the thought most persons have thai they are very lot forming>. hot cross bun. quince. beans.

.. walermelon. 221 6'2" .. 14.... 197 5'11" .. assimilate and eliminate them thclD they contain.. because more calories are required to digest..... 189 5'10" .or mayonnaise...... The majority of foods in this last group will ccuse a weight reduction rather than a gain if eaten in quantity.8 5'5' .... 156 5'6" .... 12S 5'2' .... 165 5'7" . 132 5'3" ·...230 6'3" . 205 6' 0<'" .. .. 239 20-30 N 40 L H N L H 50-6[) N L 110 116 122 12B 135 141 147 154 160 167 174 lSI lS8 195 202 208 115 121 127 132 138 144 150 156 162 168 174 180 186 no 100 105 125 131 137 145 153 162 171 179 187 195 204 212 220 228 237 246 121 127 133 140 147 153 160 166 173 181 188 195 202 209 215 liS 16B 110 115 120 126 132 138 144 150 156 162 IDS 174 180 186 192 219 227 235 121 127 133 141 149 157 165 173 181 189 196 204 211 H6 122 128 134 lID 100 105 140 146 153 166 172 159 179 186 193 199 204 110 115 120 126 131 137 143 149 155 161 167 173 179 185 " 48 ..... walercren..... 173 5'8" .. 120 5'1" .213 6'1" · ..... 181 5'9" · . 140 5'4" ·....... HOFFMAN Height in feel and CHART OF WEIGHT AND HEIGHT FOR MEN Age Groups Inches H 5' ......