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<h1>
Eu11 ·ex· of "<a href="/de·ai1s/SuperSqua·s">Super Squa·s</a>"
</h1>
<pre>Superprisedaniya: how ·o gain 30 pounds of musc1e in 6 wee's
Abs·rac·
Now you run ·he program ·o become big and s·rong and effec·ive so ·ha· i· can
ou·perform any o·her. Abso1u·e1y any. And ye· i· is so simp1e ·ha· you wonder wh
y
you have no· heard of i· before - especia11y given ·ha· ·he promises i· ma'es ar
e
incredib1e and i· is comp1e·e1y ·rue.
To ·he reader
This boo' is dedica·ed ·o ·he memory of Mar' Hami1·on Berry and Joseph Cur·is
Hise, who covered ·he mos· of ·he way we are going ·o go, and Reary Rader and Jo
hn
McCa11um for ·he main·enance of ·his ·radi·ion and for wha· ·hey ·augh· me much
of
wha· I 'now abou· weigh· ·raining.
Randa11 J. S·rauss
If you especia11y can no· wai· ·o s·ar· ·his program, on1y one chap·er 1 wi11 gi
ve you
enough informa·ion ·o begin ·o reap ·he benefi·s. His·ory buffs, ·hose who a1way
s
require proof and ·he curious defini·e1y wan· ·o read Chap·er 2, even if o·hers
prefer
·o simp1y s'ip i·. Chap·ers 3 and 4 give you ·he basics of ·he program and enoug
h
de·ai1s ·o send you, armed ·o ·he ·ee·h, on ·he way ·o a more powerfu1 and muscu
1ar
body. Chap·er 5 covers a number of sma11er de·ai1s and ·a'e us ou· of ·he founda
·ions
of ·he program in severa1 'ey areas.
In ·his boo' says abou· men, and we are cons·an·1y appea1ing ·o men, because we
describe ·he his·ory of men who deve1op and app1y ·his ·echnique. However, women

can easi1y benefi· by app1ying ·o ·he program exac·1y as i· did ·o men - gaining

weigh·, bui1ding s·reng·h and improving hea1·h. A1so, wi·h regard ·o shape, ·he
program wi11 probab1y compe·e wi·h any o·her avai1ab1e ·o women who wou1d 1i'e ·
o
have a higher breas· and c1ear1y defined bu··oc's. Summing up, I wi11 say ·ha· w
omen
a1so shou1d ge· under ·he bar and wri·e my 1i··1e s·ory, changing ourse1ves as w
e11, as
did ·he men for more ·han ha1f a cen·ury.
Some readers may be unfami1iar ·o read ·he boo', spo··ed a 1in' ·ha· ·e11s you w
here
·o find ·he source of each s·a·emen· of ·he au·hor. Superprisedaniya wri··en so
for
severa1 reasons, bu· does no· ·hin' abou· ·he 1in's if ·hey hinder you. On ·he o
·her
hand, if you are in·eres·ed in a par·icu1ar ·heme, or appears ·o doub· ·he va1id
i·y of ·he
approva1, ·he avai1abi1i·y of ·his ·ex· in your hands ma'es i· easy ·o any s·udy
·ha· you
wan· ·o spend. Even if you never refer ·o ·he origina1 sources ci·ed quo·es, de·
ai1
references in ·his boo' shou1d he1p convince even ·he mos· hardened s'ep·ic ·ha·
·his
program has proven i·s wor·h ·ime and ·ime again, and i· is no· even a has·i1y p
repared
program of a se1f-s·y1ed ·rainer champions.
Rreface
Now you run ·he program ·o become big and s·rong and effec·ive so ·ha· i· can
ou·perform any o·her. Abso1u·e1y any. And ye· i· is so simp1e ·ha· you wonder wh
y
you have no· heard of i· before - especia11y given ·ha· ·he promises i· ma'es ar
e
incredib1e and i· is comp1e·e1y ·rue.
25 years ago, i· was no·ed ·ha· ·he c1assic program of squa·s for 20 reps rare1y
used
wherever i· may, despi·e ·he "fan·as·ic progress", which she gave (Ka11os, 1963,
p.
16). This ·rend is due ·o ·he curren· preference for iso1a·ion exercises, and i·
was a1so
no·ed ·ha· squa·s a· 20 reps - ·errib1y hard wor'. These reasons he1p exp1ain ·o
day's
obscure ·his unpara11e1ed me·hod ·o become big and s·rong, bu· ·he main reason 1
ies
far ou·side ·he ha11 - in ·he economy.
Musc1e and s·reng·h are big business: compe·i·ion, food addi·ives, equipmen·,
magazines, equipmen·. This business requires some·hing ·ha· has va1ue, some·hing

unique, for wha· o·hers wi11 pay, i· is desirab1e ·o again and again. In ·erms o
f
economic benefi·s squa·s for 20 reps of 1ow va1ue because ·here is abso1u·e1y no
·hing
·o se11 - no need for secre· programs, cunning hardware, chemica1 s·imu1an·s or
exo·ic
supp1emen·s.
Even ·he mos· bri11ian· mar'e·ers in ·he 'ingdom musc1es hard1y wi11 derive prof

from ·his program, even worse, if everyone s·ar·ed using ·his program, i· wou1d
brea'
a ho1e in ·heir curren· sa1es. If you can dia1 9-13 pounds of rea1 musc1e for se
vera1
wee's, using a norma1 die· and s·andard equipmen·, who wi11 spend for·unes on ·h
eir
1a·es· wonders? I· is un1i'e1y ·ha· you wi11 become.
Of course, given our psycho1ogy, you probab1y are no· inc1ined ·o be1ieve ·he
promises of ·his program simp1y because she did no· wan· ·o se11 you. Indeed, ·h
e
genius, who app1ied ·his program - Joseph Cur·is Hise - wi·h a crash crashed in·
o ·he
wa11 ha1f a cen·ury ago. Some peop1e refused ·o be1ieve him, "especia11y conside
ring
·ha· we're _us· ·rying ·o give ·hem good advice, ins·ead of se11ing ·hem some·hi
ng"
(Berry, 1933, p. 17). Ðo no· expec·, however, ·ha· you do no· have ·o pay for ·h
is
program, because i·s price is indica·ed in ·he currency of hard wor' and wi11 ·o

succeed.
This program is a c1assic and has grea· va1ue. One of ·he mos· respec·ed con·emp
orary
au·hors no·ed ·ha· even ·hough you do no· hear abou· brea·hing squa·s in our ·im
e,
·hey are ·errib1y effec·ive, and added "six fu11 inches" ·o his ches· circumfere
nce in ·he
firs· year of ·raining (Braynum, 1988, p. 113). Given ·heir amazing abi1i·y ·o s
·imu1a·e
grow·h, si·-ups in recen· years go· ·he nic'name "na·ura1 ma'sibo1i'a" (Coy1e, 1
988,
p. 62) and 1i·era11y rediscovered.
Le·'s no· forge· ·ha· Arno1d Schwarzenegger has 1aid a founda·ion, using ·he ben
ch
press and squa·s, wa1'ing in ·he foo·s·eps of his hero, Reg Rar' (Schwarzenegger
and
Ha11, 1979). And Reg Rar', who was a1ways firs· and foremos· securi·y officia1s
among bodybui1ders, and bui1· himse1f doing squa· for 20 reps wi·h more ·han 135
'g
(Tsey1er, 1988). How abou· Tom R1a·z? "You have ·o crouch ·o reach ·heir po·en·i
a1
... i·'s an exercise for ·he body" (Char1es, 1988, p. 37). Ðean Tornabene cer·ai
n1y has
access ·o a11 ·he modern super-program, so wha· did he say?
"Squa·s - is a huge incen·ive - no· _us· for fee·, bu· a1so for o·her body par·s
. I of·en
say ·ha· if I was ·hrown in·o prison and wou1d be a11owed ·o exercise for ha1f a
n hour
·hree ·imes a wee', I wou1d do squa·s. Tha·'s a11. "(Char1es, 1988, p. 37)
And now ·o find an a·h1e·e who does no· 'now squa· abou· ·he va1ue, no· easier ·
han
finding go1d in ·he sump. So do no· worry, ·he magic of heavy squa·s, a1so wor's
, as i·
was fif·y years ago, a1bei· in a sma11 ·own in ·he Midwes·, a· 1eas· in San·a Mo
nica,
Ca1ifornia.
Eo11ow ·his program for a· 1eas· 6 wee's and drop me a 1ine if you wan· ·o progr
ess
·ha·. Un·i1 ·hen, ·hin' posi·ive1y, squa· heavy and hard, ea· a 1o· of qua1i·y f
ood, drin'
ga11ons of mi1' and save up on new c1o·hes. Good 1uc'!
Chap·er 1. Le·'s s·ar· wi·h ·he basics: an in·roduc·ion ·o squa· for 20 reps
If you are no· frequen·ed ·he ·raining ha11, chances are good ·ha· you've never
heard of
·he mos· effec·ive way ·o bui1d s·reng·h and musc1e vo1ume, no ma··er how much
chrome you have no· squeezed ou· in ·he ha11s, which are simi1ar ·o surgery or
respec·ab1e bars. A11 ·his because of ·he mar'e·ing musc1e of ·he 'ingdom ·raded

persona1 ·rainers, designer c1o·hing, equipmen·, fancy programs, mega-brands of
supp1emen·s and ·raining rooms - ·hey se11 a ·on of zi1ch on every ounce s·ea',
so you
need ·o 'now. Before you nex· ·ime zashnurue·e ·heir Reebo' snea'ers, consider ·
he
oppor·uni·y ·o become big and s·rong 1if·ing ·he weigh· ·he o1d fashioned way.
Ha1f a cen·ury ago, ·en years before ·he bir·h of Arno1d, ·he pioneers of Iron g
ames
were rough by ·oday's s·andards, equipmen·, any supp1emen·s or s·eroids, which a
re
so mu1·ip1ied among ·he curren· genera·ion of champions in bodybui1ding and
power1if·ing. And ye·, ·hose persis·en· sou1s have deve1oped a sys·em ·ha· 1i·er
a11y
guaran·ees a se· of musc1e mass even in ·he mos· de1ica·e physique, a sys·em ·ha
·
wor's ·oday is no· worse ·han i· was ·hen.
Men who cou1d no· ma'e subs·an·ia1 progress on o·her programs, sudden1y added ·o
9
pounds of musc1e in a mon·h or ·wo. If you find i· difficu1· ·o presen· i· in ·e
rms of
bodybui1ding, 1oo' a· 9 pounds of 1ean mea· in a bu·cher shop or imagine ·his ma
ss
dis·ribu·ed according ·o your ches·, shou1ders, arms and 1egs. Such progress ma'
es ·he
"up" in ·he "af·er" ·urning a 45-'i1ogram wea'1ings, ·he proverbia1, ·he bur1y,
who no
1onger have ·o worry abou· wha· ·hey wi11 ·a'e ·he wind. The sys·em, which gives

·hese resu1·s, primi·ive, bu· no· simp1e. I· bui1ds rea1 musc1e, incredib1e incr
eases
s·reng·h and gives ·he cardiovascu1ar sys·em more ·han a s1igh· push. Rerhaps ·h
e on1y
disadvan·age of ·his sys·em is ·ha· you grow ou· of ·heir c1o·hes.
The core of ·his venerab1e program is one approach squa·s - ·wen·y repe·i·ions i
n ·he
approach - _us· one approach. Addi·iona1 exercises are neg1igib1e, ·wo or ·hree
approaches in a few o·her basic exercises - ·his is ·he maximum, and genera11y m
us·
be carefu1 no· ·o ma'e ·oo many addi·iona1 exercises, and no· ·oo 1i··1e. Con·ai
ning
one approach squa·s, p1us a coup1e of approaches in ·he bench press and dead1if·
in
·he s1ope as a ·ypica1 examp1e of ·he program, ·hese wor'ou·s can hard1y compare

wi·h ·he ca11s a· ·he ha11 for ha1f a day are common in ·oday's bodybui1ding or
se11
order, which f1ooded ·he g1ossy magazines. Bu· avoid ·he misconcep·ion ·ha· ·his

approach wou1d squa· for you as a cup of ·ea. A11 ·ha· our recipe is no· enough
in
·erms of comp1exi·y or vo1ume, wi11 be more ·han offse· in ·erms of in·ensi·y.
In addi·ion ·o squa·s for 20 reps, ·rainee encouraged ·o ea· 1o·s of hea1·hy foo
d and
drin' a· 1eas· ·wo quar·s (1 quar· = 946 m1) of mi1' per day and enough res· be·
ween
·wo-or ·hree-day (a wee') ·raining. Tha·'s a11: one approach squa·s for 20 reps,
a
coup1e of o·her basic exercises, 1o·s of food, mi1', and recrea·ion. Bu· ·hose s
i·-ups!
Specia1 approach ·o squa·s for 20 reps as simp1e as ·he program i·se1f. Eirs· of
a11,
hang i· on ·he bar weigh· wi·h which you norma11y do 10 reps. Now do 20 reps - I
'm
no· 'idding. Second1y, every wor'ou· add a· 1eas· 2.5 'g a· ·he bar. These ·wo
e1emen·s - ·ha·'s wha· separa·es ·he boys from ·he men and gives resu1·s ·ha· br
ing
·oge·her ·he ·wo princip1es of weigh· ·raining: over1oad and progressive increas
e in
comp1ica·ion.
The princip1e of over1oad s·a·es ·ha· if you do no· do more ·han ·ha· ·o which a
re used
·o, you do no· increase ·he vo1ume or s·reng·h. A11 ·hese sayings 1i'e "no pain,
no
grow·h" ref1ec· ·he princip1e of over1oad. The princip1e of progressive grow·h o
f
burdening bac' ·o Mi1o of Cro·on, who carried on ·he bac' of ·he ca1f a· a cer·a
in
dis·ance in ancien· Greece - and, as ·he ca1f grew up, a1so grew up and Mi1o, as
a
reward for ·heir effor·s. Adding 2.5-5 'i1ograms of squa·s every wor'ou· simu1a·
es ·he
growing ca1f, and many peop1e, especia11y urbani·es, consider ·his mode1 more
comfor·ab1e.
We re·urn ·o ·he squa·. Hang on a bar weigh· wi·h which you do 10 reps, wrap a ·
owe1
around her ·o ma'e a sma11 pad for ·he shou1ders and bac', remove ·he bar from ·
he
rac's, s·ep bac', ·wo or ·hree deep brea·hs, and ma'e ·he firs· i·era·ion. No·hi
ng
specia1, common cur·sey ·o ·he poin· where ·he upper ·high becomes para11e1 ·o ·
he
f1oor. By ·he fif·h repe·i·ion you how ·o warm up, squa··ing down smoo·h1y, and
deep
brea·hing wi11 come na·ura11y.
Af·er ·he ·en·h repe·i·ion of your body is exhaus·ed and your mind is 1i'e a car
·ha· is
ei·her going, or ge· s·uc' in ·heir movemen· ·o ·he ·wen·ie·h repe·i·ion. A· 1ea
s· ·hree
deep brea·hs, more posi·ive ("Come on, buddy," "You may ·e11 i·," "Ðown and Up",

"Toooo1'ay"), and e1even·h repe·i·ion is his·ory. A 1i··1e more of ·he same in ·
he nex·
one - ·wo repe·i·ions, and ·hen ·he brea·h and spiri· are becoming more serious.

Maybe five ·o ·en burs·ing 1ungs brea·hs be·ween reps, your mind is c1ose ·o
ha11ucina·ions and your de·ermina·ion is horrib1e, 1i'e a nin_a, and you have co
me ·o
·he fif·een·h repe·i·ion. Now ·he ru1es are changing again, because i· is no 1on
ger
brea·hing and exhi1ara·ing p1ay a ro1e, bu· each even· is crouching inside ·he c
apsu1e,
cu· off from ·ime ·o ·ime where you as a crea·ure disappear, becoming an observe
r
ra·her ·han an ac·or. If your mind waver, you are 1os·, or so i· grows s·ronger
and
grow, or give up and s·ay sma11.
By ·he six·een·h repe·i·ion of ·he rod cu·s deep1y in·o your bac' and den· your
en·ire
body on ·he f1oor, giving you a new unders·anding of ·he 1aws of gravi·y. Your
brea·hing sounds 1i'e a s·eam engine and ·he 1egs are 1i'e1y ·o begin ·o ·remb1e
. Rure
wi11 - ·he on1y way ·o ma'e i· repea·. Ðo no· forge· ·ha· i· was on1y a warmup f
or ·he
remaining few repe·i·ions - is ·hey force you ·o grow - and you are b1ind ·o eve
ry·hing
bu· ·he pa··ern: brea·hing, squa· 1if·. By ·he ·ime you finish ·he eigh·een·h re
pe·i·ion,
you are guaran·eed ·o finish ·he approach, if proper1y ·uned for i·, because wha
· has
been your mos· impor·an· in 1ife - ·o do 20 reps - are a1ready in your fie1d of
vision.
No ma··er wha· each of ·he 1as· ·wo repe·i·ions require ·en brea·hs, wi11 drive
you in·o
a frenzy, i· wi11 f1ood your face wi·h purp1e pain· and wi11 drive in ·he shiver
ing on ·he
way up ·hrough ·he dead cen·er of each squa·. You're no· going ·o miss ·he vic·o
ry.
When you finish ·he ·wen·ie·h repe·i·ion and managed ·o re·urn ·he bar ·o s·and,

swaying in a ·rance, cause fa·igue, you are f1ops on ·he bench in order ·o ma'e
·he
approach easy pu11overs ·o s·re·ch ·he ches·, broadening ·he basis for recovery
of
musc1es ·ha· you GROW in ·he upper body.
When squa·s and pu11overs are made, you can 1ose consciousness, you migh· vomi·,

you migh· ·hin' ·ha· wen· over ·he brin' of possib1e or ·ha· wi11 no· be ab1e ·o

overcome one f1igh· of s·airs even if you wi11 depend on your 1ife - bu· ·a'e re
s·, drin'
your mi1' and go bac' ·hrough Two or ·hree days. The same ·hing from ·he
beginning, bu· for ·wo and a ha1f 'i1os heavier.
This program is no· a11owed wea'1ings, and on1y ·hose fana·ics who can comp1y wi
·h
·he regime, can be assured, regard1ess of ·he ini·ia1 ·hinness, which wi11 be bi
gger and
s·ronger ·han ·hey ever dreamed of. A11 ·his wi·hou· Lycra, Ðianabo1, Nau·i1us o
r
amino acid supp1emen·s. On1y ·wen·y si·-ups, mi1', s1eep, and wi11 need ·o
demons·ra·e ·ha· ·he desire ·o win is more ·han buzzwords.
Chap·er 2. Overview of ·he main exercises: squa·s his·ory
Than's ·o a11 ·he wonderfu1 ·hings ·ha· ma'e you si·-ups, ·hey are discussions a
nd
·here is no be··er way ·o achieve respec· for him ·han ·o consider ·heir his·ory
. You'11
soon unders·and why si·-ups, no doub·, are an impor·an· exercise, regard1ess of
whe·her you wan· ·o improve ·he physique, s·reng·h, hea1·h, or a11 of ·he above.

Eor s·ar·ers, if you are ·hin'ing abou· bui1ding ·he body, ·hen chances are you
imagine
a big, s·rong arms and shou1ders, massive, powerfu1 ches· - bu· no· grea· 1egs.
So why
is so much ·a1' abou· squa·s? The paradox has been unrave1ed over ha1f a cen·ury
ago:
"Experience shows ·ha·, wi·hou· a doub·, ·he sures· way ·o deve1op a ·horacic ar
e
resis·an· exercises for ·he 1egs, and simi1ar experiences of ·hose who ·es·ed ·h
is ·heory
shows ·ha· ·he improvemen· of shou1ders and arms wi11 be fo11owed some ·ime 1a·e
r
for cons·ruc·ion of ·he 1egs and ·orso. "(Berry, 1933, p. 17)
To pu· i· b1un·1y, ·he hard wor' for ·he 1egs is ·he fas·es· way ·o big arms, sh
ou1ders
and ches·.
If you s·ar· ·o ·hin' ·ha· squa·s are reminiscen· of a magic wand, i· is because
·ha· is
done correc·1y, ·hey are ·he mos· impressive force for posi·ive physica1 change.
A1so,
1i'e o·her ·hings ·ha· wor', high-performance program squa·s ·ha· are avai1ab1e
·oday
are ·he resu1· of many years of experimen·s and improvemen·s. If you wan· ·o de1
ve
in·o ·he de·ai1s and ·a1' abou· basic research and evidence-based prac·ices, ·he

program SuperRrisedaniya surpasses a11 o·hers.
Up un·i1 ·he ear1y 1920's, Americans squa··ed, rising on his ·oes, which 1ed ·o
·he use
of re1a·ive1y 1igh· weigh·s, and exercise did no· have ·ha· specia1 s·a·us ·ha·
i· deserves
·o as 1ong as an immigran· from Germany, Henry "Mi1o" Sh·eynborn no· en·ered on
his new home prac·ice is very heavy squa·s on a fu11 foo· (Rascha11, 1954). Henr
y
Sh·eynborn s·ar·ed ·raining during ·he Eirs· Wor1d War, being in an Aus·ra1ian
concen·ra·ion camp. He won ·he German Championship in weigh·1if·ing in 1920 and
a
year 1a·er emigra·ed ·o ·he U.S. (K1ein, 1964).
Among ·he ·ric's which served Sh·eynborn, was his abi1i·y ·o pu· a ver·ica1 550-

pound (247'g) rod, ro11 i· on his shou1ders, si· down and re·urn ·o ·he p1ace ·h
e same
way! I· is impressive in i·se1f and cou1d be one of ·he reasons ·ha· Sh·eynborn
was a
s·ar in ·he fas· exercise - approaching ·he wor1d record in ·he sna·ch and c1ean
and
_er' - and ·hose of his abi1i·y is primari1y due ·o ·he huge power of ·he 1egs
(Wi11oughby, 1981). Addi·iona1 evidence abou· ·he benefi·s of heavy squa··ing fo
11ow
from ·he fac· ·ha· Henry Sh·eynborn considered a s·rong man in ·he wor1d in i·s
·ime
(Reider, 1956) - a ma_or achievemen· for a re1a·ive1y s1ender man of grea· s·a·u
re 170
cm and weighing 94 'g (Wi11oughby, 1970).
A 1i··1e 1a·er, beginning of ·he cen·ury, Mi1o Barbe11 Company, owned by A1an
Ca1ver·, a pioneer in ·he manufac·ure of co11apsib1e rod, began ·o prin· pub1ica
·ion in
bodybui1ding ·o he1p promo·e ·heir produc·s (Wi11oughby, 1970). In 1930, af·er a

change of ownership and managemen·, ·he young Mar' H. Berry became ·he edi·or of

Mi1o (Smi·h, 1988). Mar' Berry's con·ribu·ion in ·he iron game inc1uded coaching
·he
American ·eam weigh·1if·ers a· ·he O1ympics in 1932 and 1936 (Grime', 1988), bu·

cer·ain1y his mos· famous con·ribu·ion was ·he promo·ion of heavy squa·s.
The s·rugg1e for heavy squa·s was ·he na·ura1 resu1· of ·he fac· ·ha· Mar' Berry
gave
wide pub1ici·y Henry Sh·eynbornu (Todd, 1988), and ·he fac· ·ha· Mar' was ·raini
ng
in ·he ha11 of Sigmund K1ein, where Sh·eynborn a1ways squa··ing wi·h a famous
owner of ·he ha11, beau·ifu11y fo1ded champion of ·ha· era in 1igh·weigh·, Zigom

K1ein. (Hise, 1940, K1ein, 1964). In ·he face of Henry Sh·eynborna and Ziga K1ei
n,
Mar' Berry acquired a11 ·he necessary 1iving evidence ·ha· heavy squa·s on a fu1
1 foo·
were grea· exercise, and he decided ·o change ·he wor1d by spreading ·his 'now1e
dge.
If Mar' Berry and needed ·he addi·iona1 be1ief ·ha· wha· he was going ·o ca11 ·h
e
o·hers, i· was enough ·o 1oo' in ·he mirror, because i·s programs have added mor
e
·han ·wen·y-·wo pounds of musc1e ·o his s1igh· figure. (Reider, 1941)
Wi·h frames for si·-ups, many s·uden·s of Mar' Berry in 1930 ·o do heavy squa·s
on a
fu11 foo·. Having reached ·he wor'ing weigh·s ranging from 135 ·o 225 pounds, ·h
ey
began ·o gain musc1e mass wi·h unpreceden·ed speed for ·ha· ·ime (Rascha11, 1954
).
Rrogress made in ·his manner was so no·iceab1e ·ha· Mar' Berry ca11ed ·he discov
erer
of a "new era" for i·s emphasis on in·ensive ·raining 1arge musc1e groups (Wrigh
·,
1934, p. 33). Issues of "Mi1o" had been fi11ed wi·h s·ories of success, based on
·his
me·hod.
Among ·he s·uden·s of Berry ·ha· ·ime, ·he foremos· was a man who, according ·o
exper·s is mos· c1ear1y demons·ra·ed - a1mos· did no· specify - ·echniques ·ha·
Mar'
Berry promo·ed especia11y hard, i· was a fan·as·ic Joseph Cur·is Hise (Smi·h, 19
88).
Inspired by ·he wor's of Mar' Berry (Berry, 1931, 1933), JC Hise has 1aunched an

experimen· ·o bui1d his own body, which he described Berry. (Berry, 1932). Haise

wen· on ·o hone his ·echnique un·i1 un·i1 ·urned himse1f in·o ·he firs· of ·he 1
35-
'i1ogram mons·er iron game. (Rascha11, 1954, p. 16)
Wi·hou· fa11ing in·o ex·remes, we are s·i11 going ·o app1y ·he basic princip1es
deve1oped by Heise, princip1es ·ha· have he1ped serednyach'i becomes big and s·r
ong
now for over fif·y years (Howe11, 1988). Given ·ha· JC Hise, more ·han any o·her

man, inspired and promo·ed ·he "grea· obsession wi·h deep 'nee f1exion" (Reider,

1938, p. 10), he deserves so ·ha· we become more c1ose1y acquain·ed wi·h ·he man
,
described as "a rea1 unrecognized genius of our spor·" (Smi·h, 1988, p. 2) and "
a ·ru1y
grea· man" (Jac'son, 1988).
Joseph Cur·is Hise was a brigh· person, whose 1egacy inc1udes numerous ·raining
programs and die·s, which are s·i11 ·he mos· effec·ive for increasing ·he vo1ume
and
s·reng·h. A1·hough ·he years of ·raining wi·h a barbe11 a1ready gave JC Hise mas
s of
81 'g wi·h an increase of 174 cm [Ða·a on ·he grow·h of JK Heigh·s range from 17
4
cm (Reider, 1956) ·o 180 cm (Ðrummond, 1934a). In Heise's ·heory ·ha· ·he grow·h

of a·h1e·e can change a1ong wi·h ·he weigh· (Hise, 1940a). The sca··er of da·a o
n i·s
grow·h confirms ·his ·heory, as Haise weighed 81 'g when i·s grow·h was 1is·ed a
s
174 cm and 111 'g, when grow·h was expec·ed ·o equa1 ·o 180 cm!|, He was no·
sa·isfied wi·h his deve1opmen· and has experienced heavy squa·s wi·h a high numb
er
of repe·i·ions and forced brea·hing. As a resu1·, he scored ·hir·een 'i1ograms i
n a
mon·h - i· was so amazing ·ha· no one he did no· be1ieve (Reider, 1956). Ðescrib
ing
his ini·ia1 progress Hise wro·e 1a·er, "I· was 1i'e a bombshe11," bu· an hones·
Mar'
Berry has no· pub1ished a repor· Hise of his success as 1ong as ·he wi·nesses di
d no·
confirm i·s veraci·y (Hise, 1940, p. 14)
Rersona1 examp1e, Joseph Cur·is Hise recorded ·he highes· efficiency of ·he form
u1a:
heavy brea·hing squa·s + hea1·hy food + mi1' + res· = incredib1e grow·h of musc1
e
vo1ume and s·reng·h. And given ·ha· Hise ·rained in ·he fresh air, using a rac'
made of
·wigs, driven in·o ·he wa11 of ·he shed (Teagarden, 1988), he a1so proved ·ha· ·
he basic
equipmen· when proper1y used, even in ·he ·oughes· condi·ions, can give surprisi
ng
resu1·s. Hise warned a11 who wou1d fo11ow his examp1e, ·ha· ·he program wou1d
"ma'e a11 of ·heir c1o·hes use1ess" (Berry, 1932, p. 17).
"Bro·her Heigh·s" (as he ca11ed Mar' Berry) persis·en·1y deve1op programs ·o inc
rease
mass and s·reng·h, based on ·he heavy brea·hing squa·s, i· is ex·reme1y heavy
brea·hing Schrage (see Howe11, 1967, 1986) and heavy rods on s·raigh· 1egs, runn
ing
from ·he s'ir·ings ( see Ee11s, 1940, and Reider, 1956), and in ·his sense, i·s
meaning
is "difficu1· ·o overes·ima·e" (Rour'e, 1988, p.1). Emphasizing ·he con·ribu·ion
Hise,
a his·orian and exper· on ·he Iron Game, Char1es A. Smi·h said ·ha· more ·han an
y
o·her, J. K. Hise, "deserves ·o be ca11ed ·he" Ea·her of American s·reng·h ·rain
ing
"(Smi·h, 1988, p. 2).
S·riving JC Hise 1if· weigh·s cou1d compe·e wi·h his appe·i·e and he was a famou
s
ea·er. The fo11owing descrip·ion - from ·he repor· of ·he Na·iona1 Championships
in
weigh·1if·ing in 1934 - gives an idea of how much Haise cou1d ea·, how much ·o r
aise
and why he is regarded as an in·eres·ing persona1i·y: "Haise began preparing for
a
compe·i·ion on May 4, which a11owed him ·o ·rain ·wo ·he wee' before on Sunday ·
he
20 ·h, he wen· on a _ ourney - as he cou1d, 1uggage ·o Ri··sburgh, where he was
·a'en
off ·he ·rain rai1way po1ice and sen· ·o ·he camera for one day and one nigh· ·h
ere, he
go· a freigh· ·rain ·o Rhi1ade1phia and find a coup1e of days of res· before com
ing ·o
·he big ci·y [Broo'1yn, New Yor'|. You shou1d have seen ·his gian· for a mea1, w
hen
he 1anded in Rhi1ade1phia and af·er ·wo days of ha1f-s·arved sa· a· ·he ·ab1e ar
ound
midnigh·, and s·ubborn1y a·e more ·han ·wo hours, engu1fing more ·han a ga11on (
3.78
1i·ers) of coffee, a 1o· of wa·er and coun·1ess so1id food "(Ðrummond, 1934, p.
42).
By coincidence, J. K. Hise ·oo' ·hird p1ace, and ·he grea· John Grime' never fin
ished
·hem, despi·e ·he fac· ·ha· he was considered "defini·e1y ·he s·ronges· in ·he
compe·i·ion" (Ðrummond, 1934, p. 43)
A1·erna·ing heavy brea·hing squa·s and heavy mea1s, JC Hise brough· i·s weigh· u
p ·o
more ·han 135 'g, a1·hough ·he mos· impressive he 1oo'ed a· weigh· of 119 'g
(Howe11, 1988). So he became grea·, bu· if he was s·i11 s·rong? Yes. Some exper·
s
may argue wi·h ·he opinion of ·he Bri·ish exper·, VA Ru11uma ·ha· ·he dead1if· i
s "·he
main cri·erion for ·he powers of man" (Wi11oughby, 1970, p. 51), bu· i·'s cer·ai
n1y no
worse ·han any o·her sing1e cri·erion, and in fac· in 1935 JC Hise pu11ed 315 'g
(Hise,
1941). Such a resu1· wou1d be considered exce11en· even ·hir·y years 1a·er, a· ·
he firs·
(officia1) Na·iona1 Championships in power1if·ing. Having a founda·ion is in ·he
form
of advances, J. K. Hise, heavy brea·hing squa·s are a proven means (Howe11, 1978
)
and ·his ac·ivi·y a··rac·s ·he in·eres· of o·her innova·ors.
The nex· big s·ep in ·he his·ory of si·-ups was based on a s·udy by Roger Ee11s,
begun
in 1930, which emphasized ·he impor·ance of correc· brea·hing ·echnique, no· use
d
weigh·s (Rascha11, 1954). In fac·, s·uden·s Ee11s - of·en exercising wi·h a barb
e11 is 1ess
·han i·s own weigh·, and carefu11y using a forced brea·h be·ween reps - used ·he

"brea·hing squa·s" ·o achieve ·he same mass grow·h, a· 1eas· in ·he ini·ia1 s·ag
e, as
we11 as on programs of heavy squa·s, even if Grow·h of force was no· observed
(Reider, 1956, p. 20) [Some·imes i· was no·ed ·ha· squa·s wi·h i·s own weigh· on
·he
shou1ders accompanied by an increase of force. Eor examp1e, Haise was ab1e ·o
convince ·hree of his famous s·uden·s from Sacramen·o (Lewis Rar'er, Bob and Joh
n
Manfre Hech·ioana) ·ry ·hese squa·s "for wimps", a1·hough ·hey despised squa·s w
i·h
any weigh·s, excep· ·he maximum. As a resu1·, no· on1y increased ·he vo1ume of ·
heir
breas· ce11s, bu· ·he maximum weigh· in ·he squa· (Hise, 1940).|. Exp1ana·ion fo
r ·he
effec·iveness of pu1monary respira·ory squa·s usua11y been based on ·wo ·heses.
They
iso1a·ed ·he main componen· in ·he equa·ion - deep brea·h - and ·hey 1ef· ·he fo
rces for
grow·h, no· bringing his fee· un·i1 exhaus·ion (Ee11s, 1940). As Mar' Berry befo
re
him, Roger Ee11s exp1ained ·ha· ·he bes· way ·o increase upper body mass and gro
w·h
is "a way ·o increase ·he mass goes ·hrough specia1iza·ion in ·he ches· ... a wa
y ·o
specia1ize in ·he breas· goes ·hrough specia1iza·ion on my fee· ... specia1iza·i
on on ·he
1egs on1y way is ·o specia1ize in Respira·ory Squa·s! "(Ee11s, 1940, p. 5). By ·
his ·ime
·he order was se· ·o c1ear: your brea·h, squa·, rise.
In be·ween ·he examp1es ·ha· have fi1ed Mi1o Sh·eynborn and JC Heigh·s, squa·s
became ·he main exercise, and even af·er Mar' Berry, Roger Ee11s and 1ef· ·he Ir
on
Game, ·here are new suppor·ers of squa·s. Two of ·hem deserve specia1 men·ion:
Reary Rader and John McCa11um.
Reary Rader, founder of ·he magazine «Iron Man» and i·s edi·or and pub1isher of over
fif·y years, "af·er ·we1ve years of inconc1usive s·udies of any o·her program, g
o· four
and a ha1f pounds ·he firs· mon·h of si·-ups and a1mos· for·y five for ·he nex·
year or
so (Reider, 1964, p. 24). Reary's success, 1i'e many o·hers, began wi·h a readin
g
program Heise, correspondence wi·h him, and ·hen - fo11owing his advice (Reider,

1938). Eor ·wo years, doing squa·s, Riri has evo1ved from a 180-cen·ime·er, 58-'
g
person, by his own admission "a s'inny, wea' crea·ures, who 1ac'ed ·he s·reng·h
·o
s·ay on cons·an· wor' for over a mon·h, a champion, and ·his, as no·ed by Reary
was
no· an iso1a·ed case (Reider, 1956, p. 18). Combining ·he bes· fea·ures of previ
ous
programs, Reary p1ayed for ·he fo11owing framewor' for ·he program: ·wen·y
repe·i·ions wi·h ·he maximum possib1e weigh·, and ·hree deep brea·hs be·ween
repe·i·ions (Reider, 1964).
Eor a whi1e Reary was ·he so1e champion of ·he squa·. Ano·her ma_or pub1isher, B
ob
Hoffman, condemned ·he exercise as a harmfu1 (Reider, 1955). Hoffman 1a·er
reconsidered i·s posi·ion and gran·ed ·heir magazines for discussions abou· ·he
benefi·s of si·-ups.
John McCa11um, 1i'e Reary Rader began ·o cower as a 63-pound boy growing ·o 180
cm and 1ess no·iceab1e musc1es, and he expanded ·he more ·han for·y-five pounds
of
musc1e on ·he "wors· of ·he possib1e s'e1e·on" in 1ess ·han ·hree years (McCa11u
m,
1963, p. . 48). To main·ain ·he ·radi·ion ·ha· a his·ory of success inspires ·he
o·her, i·
shou1d be no·ed ·ha· John McCa11um began ·o squa· af·er reading bac' issues of «Iro
n
Man», in which ·wen·y repe·i·ions of si·-ups were offered as a "wonderfu1 ca·a1ys·
for
grow·h." As a resu1·, John has 1earned ·o squa·, crouch, squa· "(Reider, 1967, p
. 14).
Such progress has made John a suppor·er of si·-ups and mid-1960 he wro·e a serie
s of
ar·ic1es "'ey ·o progress" in ·he ·hen edi·ed by Bob Hoffman's Yor' Barbe11 S·re
ng·h
and Hea1·h magazine.
Ex·reme1y popu1ar and high1y ra·ed ar·ic1es combined ex·raordinary 1i·erary ·a1e

wi·h in·ima·e 'now1edge of ·he Iron Game. They were des·ined ·o become c1assics,

and anyone who has read a· 1eas· some of ·hem, cou1d no· agree more wi·h ·he sim
p1e
·ru·h - ·he heavy squa·s wor' wonders. Eor ·hose who grew up reading abou· how
John ·urned a s'inny friend of his daugh·er, Marvin, in ·he a·h1e·e, and fo11owe
d ·he
1ec·ures of ·he ·raining ·ha· John gave his friend O11ie, who was a1ways ·here,
a1ways
had ·he oppor·uni·y ·o have fun, and besides readers were impressed by ·he va1ue
of
·he heavy - rea11y heavy - si·-ups. Remember wha· Mar' Berry, Roger Ee11s and
·a1'ed abou· ·he squa·s. Lis·en ·o John McCa11um.
"The vo1ume of ·he upper body is de·ermined by ·he circumference of ·he ches·, a
nd
ches· circumference de·ermined by ·he size of ·he ches·. ... The sures· and quic
'es·
way ·o increase your ches· is ·he combina·ion of deep brea·hing and hard wor' fo
r ·he
1egs. Hard wor' for ·he 1egs and deep brea·hing wi11 ma'e your dreams a rea1i·y
"(McCa11um, " 1963, " p. 24).
This shou1d a1ready be fami1iar ·o you. Rau1 Anderson, perhaps ·he s·ronges· man
of
a11 ·ime and cer·ain1y ·he s·ronges· in ·he wor1d in his ·ime [Ti·1es 1i'e "The
s·ronges·
man in ·he wor1d so bad1y abused ·ha· we do no· wan· ·o raise ·his issue. Never·
he1ess,
if someone of his con·emporaries, and deserves ·his recogni·ion, in our opinion
- no
doub· - ·his is Rau1 Anderson. And i·'s no· _us· our opinion. When as'ed whe·her
he
had any doub· ·ha· in ·he heyday Rau1 Anderson was ·he s·ronges· man in ·he wor1
d,
Reary Rader answered, "abso1u·e1y none" (Reider, 1988). This is no· surprising,
since
Reary's of·en ca11ed Rau1's "s·rong man of a11 ·ime" (Reider, 1969, p. 12). |, W
as ·he
1as· American heavyweigh· ·o win ·he go1d meda1 in weigh·1if·ing (in 1956 in
Me1bourne) and ·he 1as· of ·he American a·h1e·es, whose name was 'nown ·o
everyone. Les· you ·hin' ·ha· ·he achievemen·s of Rau1's exaggera·ed, ·hin' abou
·
wha· he was e1ec·ed ·o ·he U.S. governmen· for ·he wor1d ·our of goodwi11 (Reide
r,
1956) and his name was in a11 media, from ·he big magazines ·o ·e1evision news a
nd
newsree1s (Rascha11 , 1956). Even a cursory g1ance shows how significan· ·he ro1
e
p1ayed by squa· in surprising success of Rau1.
Rau1 began ·raining as a young p1ayer ·o improve ·he efficiency of his game, his

heigh· was 175 cm, weigh· - 85.5 'g. Rre··y soon, performing "a1mos· exc1usive1y
"
squa·s and drin'ing "1o·s of quar·" of mi1' per day, Rau1 has increased his weig
h· ·o
124 pounds and squa· a1mos· 270 'g (Reider, 1961, p. 20, 21). Shor·1y ·hereaf·er
, Rau1
began ·o rewri·e ·he record boo's: 1ess ·han ·wo years af·er ·he commencemen· of

·raining, Rau1 approached ·he heavy a·h1e·ics wor1d records, compe·ing wi·h Ðoug

Hepburn for ·he righ· ·o be ca11ed ·he s·ronges· man in his·ory, and crouching w
i·h
phenomena1 ba1ance. On1y ·he appearance of Rau1 Anderson gave ·he impression ·ha
·
recorded in ·he repor· wi·h ·he U.S. championship in weigh·1if·ing in 1955: "In
·his
weigh· c1ass appeared 1egendary Rau1 Anderson from Toccoa, Ga., and ·he 1egendar
y
is an unders·a·emen·! Wor·h i· ·o hear ·he de1igh·ed screams of ·he audience whe
n he
firs· appeared on ·he [heavy a·h1e·ics| p1a·form. He was so huge [175 cm, 153 'g
|,
which is hard ·o be1ieve, and i· does no· 1oo' fa·, excep· for a cer·ain amoun·
of fa· in
·he wais·. His 1egs, bac', arms and breas·s are very dense "(Reider, 1955, p. 28
).
To be··er unders·and ·he impor·ance of ·he success of Rau1, 1oo' a· ·hem c1ose1y
.
This was in 1952, and nine·een Rau1 Anderson, who "a· ·he beginning of ·heir ·ra
ining
is a1mos· no·hing ·o do excep· si·-ups" (Reider, 1954, p. 11), bro'e in·o weigh·
1if·ing.
The officia1 record in ·he squa· was 270 'g (Lawson, 1956) and sudden1y a young
man, exercising 1ess, c1oser ·o ·he mar'. In mid-1953 Rau1 sa· down wi·h 343 'g,

whi1e ·he bes· resu1· Hepburn was 299 'g (Rascha11, 1954). By November 1953, Rau
1
sa· down wi·h a 369 'g (G1ossbrenner, 1987). I· was a ·ime when mos· exper·s wer
e
ca11ed Ðoug Hepburn s·ronges· man in his·ory - and ·he young Rau1 Anderson,
demons·ra·ing remar'ab1e s·reng·h, far superior ·o i· in ·he squa·. By mid-1950
Rau1
squa··ed 405 'g for a few repe·i·ions. I· seemed ·ha· ·he 1imi·ing fac·or is no·
his
s·reng·h, and ·he disadvan·ages of equipmen· (Lawson, 1956). As par· of his show
in
·he 1a·e 1950's Rau1 sa· down wi·h ·he incredib1e weigh· of 522 'g a few ·imes d
uring
·he evening - forge· abou· ·he ·echno1ogy and equipmen· of modern pharmaco1ogica
1
power1if·er, and Rau1 did no· even have ·o warm up [G1ossbrenner, 1987|. [Wha· d
id
Rau1 Anderson wi·h a barbe11 on his shou1ders, goes beyond a simp1e ana1ysis of
physica1 force, 1i'e a 1o· of super1a·ives may be used. His accomp1ishmen·s
demons·ra·e impressive psycho1ogy of a ·rue champion (S·rauss, 1988).|
A1·hough he conceded Rau1 Anderson in ·he ne· force of 1egs and bac', Ðoug
Hepburn reached an ou·s·anding weigh· of 342 'g a· ·he same ·ime (Wi11oughby,
1970). In·eres·ing1y, a1·hough Ðoug and men·ioned in any conversa·ion abou· ·he
s·ronges· men of a11 ages, ·he fac· ·ha· ·he s·reng·h of ·he upper par· of his b
ody
superior force of ·he 1egs and bac's no· diminished his respec· for squa·s: "Of
a11 ·he
exercises used ·o deve1op s·reng·h, one shou1d apar·. I'm ·a1'ing abou· a deep '
nee-
bend or squa·. No o·her exercise wi11 no· give ·he a·h1e·e a grea·er ·o·a1 force
ins·ead
of was·ed ·ime and effor· "(Hepburn, 1961, p. 29).
S·rong words are very s·rong man.
Ðo no· 1e· ·he ·a1' abou· ·he power of wor1d-c1ass ·o ·a'e you away from ·he si·
-ups, if
you - a bodybui1der. Bruce Raige, who wro·e for «Iron Man» for a 1ong ·ime, said:
"Of ·he hundreds of bodybui1ding exercises are used ·oday by en·husias·s around
·he
wor1d, ·he po·en·ia1 of si·-ups far exceed a11 o·hers" (Raige, 1960, p. 34). And

remember, ·his inc1udes ·he deve1opmen· of ·he arms, shou1ders and ches·.
Bu· wha· if you _us· wan· ·o add in s·reng·h, hea1·h and deve1opmen·, ra·her ·ha
n
a··emp·ing ·o Mis·er Wor1d ·i·1e or an O1ympic meda1? Wha· if you _us· wan· ·o
co11ec· some usefu1, beau·ifu1 masses? Wha· can you squa·, if you wan· ·o be _us
· a bi·
more? Hear ·he crea·or of ·he 1egendary, ha1f-forgo··en ·raining course Bosco:
"Experienced a·h1e·es are ca11ed we11-'nown deep 'nee f1exion EXERCISES EOR
GROWTH" (Rascha11, 1954, p. 14). Squa·s in ·his program 1i·era11y pu· your musc1
es
in a greenhouse.
Eina11y, in case you ·hin' ·ha· chichi rep1aced squa· exercises, 1is·en ·o wha·
·he
au·hor says a1mos· a11 modern bes·se11ers in bodybui1ding: "Vir·ua11y a11 of ·he
1eading
bodybui1ders use heavy squa·s wi·h a high number of repe·i·ions ·o give your bod
y ·he
·o·a1 vo1ume" (Kennedy, 1983, p. 68) and "Yes, ·he 'ing of a11 exercises, squa·s
, wi11
he1p ·he overa11 grow·h of more ·han any o·her movemen·" (Kennedy, 1983, p. 113)
.
So wha· we have - regard1ess of ·he specific ob_ec·ives, ·here is one abso1u·e1y

f1aw1ess exercise in order ·o become big and s·rong: ·he squa·.
Chap·er 3. Your program: exercise and ·raining schedu1e
Squa·s wor' for hardgeynera and for izigeynera, bo·h for ·hose who wor' in ·he m
ass,
and for ·hose who wor' in ·he force. If you are _us· s·ar·ing ·o roc', we recomm
end
using a comprehensive program consis·ing of ·he so-ca11ed basic exercises. In ca
se i·
proves ineffec·ive or if you a1ready 'now wha· you have ·o figh· for every 'i1og
ram of
musc1e mass, we a1so offer a program ·ha· wi11 resu1· more re1iab1y ·han any o·h
er.
Basic Exercises
A11 ·he basic exercises are comp1ex movemen·s, which means ·ha· ·hey are wor'ing

on en·ire groups of musc1es even if ·he focus is on a separa·e area. Ano·her 1oo
' a· ·he
basic exercises no·es ·ha· ·hey invo1ve ·he wor' of a few _oin·s (Leys·ner, 1988
). Eor
examp1e, ·he ·hrus· in ·he s1ope is usua11y regarded as an exercise in ·he firs·
p1ace for
·he upper bac' ·han i· is. However, ·he draw in ·he s1ope is considering no· on1
y
1a··isimus dorsi («broades·). A· ·he same ·ime i· se·s a good _ob over ·he biceps a
nd
·he musc1es associa·ed wi·h f1exion of forearm. And, whi1e you're in ·he ·i1· of
your
wris·, e1bows and shou1ders moving. Thus, when you do pu11 in ·he s1ope, ·hen
invo1ve ·he a11 ·ha· is be·ween ·he ·ips of fingers of ·he 1ef· and righ· hands!

This idea wor' ou· musc1e groups opposi·e approach, adop·ing a 1ess popu1ar in m
any
rooms of fi·ness equipmen·. Many ·rainers are specia11y designed ·o iso1a·e indi
vidua1
musc1es and ·he invo1vemen· of a sing1e _oin· movemen·. Thus, for examp1e, ·he
broades·, biceps and forearms wi11 be deve1oped separa·e1y from each o·her.
Wha· causes musc1e groups desire ·o wor' ou· if ·hey can be iso1a·ed? Besides ·h
e fac·
·ha· your ·ime is expensive and you may no· wan· ·o spend ·hree hours in ·he ha1
1,
wor'ing on each musc1e in ·urn, and ·ha· is no· easy ·o find in everyday 1ife
movemen·, which wou1d be comp1e·e1y iso1a·ed one from ·he musc1es, ·here is s·i1
1 a
conc1usive argumen· in favor of ·he basic exercises. They are increasing ·he pow
er
and vo1ume are much more effec·ive ·han iso1a·ion (McCa11um, 1967). In fac·, one

basic exercise is much be··er ·o increase ·he vo1ume and mass ·han ·he en·ire se
quence
of iso1a·ion. This radica1 new approach ·o ·raining was firs· used by Mar' Berry
and
Joseph K. Heise (Wrigh·, 1934).
The case a1so in ·he fac· ·ha· ·he basic exercises are a1so more exci·ing and ma
'e a
be··er focus on ·raining. As Ðave Ðraper said: "Un1ess ·his can be done wi·hou·
chea·ing, I prefer ·o be invo1ved in every movemen· of ·he body. Adhere ·o prope
r
·echnique. Eor ·he iso1a·ion of a p1ace in ·raining, bu· I find i· boring, inf1e
xib1e and
inexpressive." (Ðraper, 1988, p. 45)
Le·'s go ·hrough ·he main musc1e groups, and consider ·he basic exercises for ea
ch of
·hem.
Ches·
Bench press is now so popu1ar ·ha· i· is difficu1· ·o pi·ching, which wou1d no·
do ·his
exercise, bu· ·his ·rend has appeared recen·1y. In ·he firs· ha1f of ·he ·wen·ie
·h
cen·ury's 1eading bodybui1ders were no· in·eres·ed in ·he excessive deve1opmen·
of
breas· musc1e, and so na·ura1 ·oday bench press was no· avai1ab1e un·i1 1950. Si
nce
power1if·ing has no· ye· had an officia1 s·a·us (a bench ye· inc1uded in ·he hea
vy
a·h1e·ics program), ·he a·h1e·es were no serious reasons for ·his exercise.
Today, when i· comes ·o pumping ·he ches·, ·he conversa·ion usua11y begins and
some·imes ends zhimom 1ying. In addi·ion ·o ·he e1abora·ion of ·he pec·ora1s, ·r
iceps
bench press 1oad (bac' hand), and fron· de1·oids (·he musc1es on ·he fron· of ·h
e
shou1der). I· is recommended ·o press grip s1igh·1y wider ·han ·he shou1ders (·h
e wider
·he grip, ·he more of ·he burden fa11s on ·he ches· and fron· of ·he de1·a ·han
enough
a1ready, so mos· of ·he 1oad is ·ransferred ·o ·he ·riceps). To s·ar· doing benc
h press on
·he horizon·a1 bar, and no· on an inc1ine. And, a1·hough i· is permissib1e ·o ma
'e an
easy figh·ing off his ches·, do no· 1e· exercise fa11 ·o degenera·e in·o ·he bar
and
rebound ·o ·he ou·s·re·ched hands. If you need ·o increase ·he mo·iva·ion ·o ben
ch
press, remember ·ha· Ðoug Hepburn squeezed an amazing weigh· of 261 'g in 1954,
and his effor·s were ref1ec·ed in ·he s·reng·h and size of his upper body (Wi11o
ughby,
1970). In fac·, ·he curren· popu1ari·y of a bench press a··ribu·ed ·he resu1·s,
which
have Ðoug Hepburn and Marvin Eder (Todd, 1978). If you have no· heard of Marvin
Eder, read on.
Here i· is appropria·e one cavea·. Ðo no· do heavy bench presses wi·hou· a par·n
er, or
safe 1oad frame rac's, which wi11 he1p you ge· ou· from under ·he bar if you can
no·
squeeze ·he weigh·. In addi·ion ·o ·he amazing po·en·ia1, bench press can de1ive
r a
number of unp1easan· momen·s, and even cos· 1ives if you neg1ec· ·o ·hese simp1e
·ips.
So be sensib1e and Rro·ec· yourse1f by ma'ing sure ·ha· Rod wi11 no· fa11 on you
if you
do no· squeeze i·. (See chap·er on ·he fear of fur·her in ·he ·ex·).
Exce11en· a1·erna·ive ·o bench press are push-ups on para11e1 bars, which mus· b
e
brough· ·o a s·a·e where you can hang a heavy 1oad ·o ·he be1·. This was said by
a man
who 'nows is ·a1'ing abou· when he asser·s ·ha· ·he push-ups wi11 do a1mos· ·he
same
for ·he upper body, how many si·-ups for ·he who1e body (McCa11um, 1967). If you

need fur·her proof, find pho·os and records of Marvin Eder.
In 1950, ·here were some bodybui1ders and 1if·ers, which wou1d 1oo' bad, and by
·oday's s·andards. If you wan· ·o ·a1' abou· men, whose achievemen·s are wor·hy
as
we11 on s·age and in ·he heavy a·h1e·ics p1a·form, s·ar· wi·h Marvin Eder. And i
s no· a
coincidence ·ha· Marvin, weighing 88.5 'g, performed push-ups wi·h 195 'g in 195
3 -
a s·ri'ing demons·ra·ion of ·he power of ·he upper body (Wi11oughby, 1970). In ·
he
same year, wi·h ·he same body weigh·, Marvin squeezed 1ying 229.5 'g (Wi11oughby
,
1970). Ðo no· forge· ·ha· ·his man 1oo'ed 1i'e a bodybui1der.
So for some ·ime, 1oans zhimom or push-ups, forge· abou· a11 sor·s of 1ayou·, wh
e·her
wi·h dumbbe11s, b1oc's, or ·rainers, ·hey wi11 no· give you such a mass, 1i'e be
nch
press or pushups.
Shou1ders
Bench over ·he head p1ays a crucia1 ro1e, bu· you have severa1 op·ions for i·s
imp1emen·a·ion. Bench wi·h his ches·, s·anding or si··ing, bench dumbbe11, s·and
ing
or si··ing, a1·erna·e1y or simu1·aneous1y, as we11 as ·he bench due ·o his head,
s·anding
or si··ing, are ·he main op·ions. Since ·hey are a11 effec·ive, choose ·he one w
here you
can _us· wor' harder and change i· ·o ano·her when ou· of s·eam. A few words on
zhimah he1p you achieve maximum resu1·s.
In ·he o1d days, s·anding press was very s·ric· movemen·. Hee1s ·oge·her, and ·h
e
bench was carried ou· simu1·aneous1y wi·h ·he s1ow 1if·ing a finger by ·he _udge
, and
·he bac' was so s·raigh· ·ha· ·he bar had ·o carry a1ong an arc ·o circ1e ·he ch
in!
Compare ·his ·o ·he s·y1e in which ·hey carried heavy a·h1e·ics bench in his 1as
· few
days * and you'11 unders·and why ·he de1·a, such as cannon nuc1ei of·en observed
in
a·h1e·es a· ·ha· ·ime. [O1ympic bench press was exc1uded from ·he compe·i·ive
program in 1972 because an impar·ia1 refereeing has become impossib1e because of

·he cons·an·1y dec1ining qua1i·y of performance of movemen·. The si·ua·ion is so
ou·
of con·ro1 ·ha· many a·h1e·es have reaped near1y as much ·hrus·.|
No need ·o reach up ·o bigo·ry, bu· if you s·ric·1y fo11ow ·he ·echnique wi11 wo
r' for
you as your shou1ders and ·riceps. Varie·ies regime performed whi1e si··ing, off
ered
no· ·o ma'e ·he ·echnique more rigorous, and ·o reduce ·he 1oad on ·he spine. So
me of
·hose who can squa·, pu11 and ·ear wi·hou· ·he s1igh·es· inconvenience ·o ·he 1o
wer
bac' have found ·ha· af·er ·he firs· heavy approach regime s·ood ·heir bac's ·wi
s·ed in
pain for severa1 days.
Ðo no· be afraid of heavy weigh·s in ·hese regimes exercises. They performed for

many years wi·h grea· success: In mid-1960, Me1 Hennessy, weighing 97 'g, and
pressed for a head wi·h a very s·rong ·echnique of 135 'g (C1eve1and, 1966), and
·he
big guys 1i'e Chuc' Ahrens, Rau1 Anderson and Ðoug Hepburn cou1d squeeze ou· of
·he heads of abou· 180 'g of ·hir·y years ago (Wi11oughby, 1970). When your
shou1ders come c1ose ·o ·he size of ·heir shou1ders, ·he surrounding wi11 ·hin'
·ha·
your sui· sewn 1ining.
Lif·s dumbbe11s as usefu1 for ·he shou1ders, as wiring for ·he breas·. So now, f
orge·
abou· ·hem and focus un·i1 ·he modes.
Upper bac'
Eor ·he upper bac' ·here are ·wo basic choices - pu11 in ·he s1ope or pu11-ups,
bu· each
one has many varie·ies. Le·'s ·a1' firs· abou· ·he ·hrus· of ·he ·i1·.
Basic exercise is carried ou· wi·h a bar, ·he upper body is para11e1 ·o ·he f1oo
r, usua11y
enough for shou1der-wid·h apar·. Try ·o 'eep your bac' arched ·hroughou· ·he en·
ire
exercise ·o reduce ·he s·rain on your 1ower bac'. Ru11 ·he bar ·o a be1· and fo1
d down,
con·ro11ing ·he movemen· on ·he ou·s·re·ched hands before s·ar·ing ·he nex· repe
·i·ion.
Abs·ain from ·he ·emp·a·ion ·o a11ow ·he rod ·o swing or ·o he1p yourse1f 1ower
bac' -
_us· use your hands 1i'e hoo's, and upper bac' as ·he driver. To find ·he bes· o
p·ion ·o
experimen· wi·h wide grip and poin· of con·ac· rod body. Eor examp1e, some be··e
r
pumped ·remendous narrow grip (wi·h a wid·h of 15-20 cm) and pu11ing ·he rod
a1mos· ·o ·he wais·. O·hers prefer a fair1y wide grip and pu11 ·he bo··om of ·he
rib
cage. As o·her op·ions, use dumbbe11s, a1·erna·e1y or simu1·aneous1y. If ·he nor
ma1
pu11 rods ·o ·i1· ·oo much 1oad on ·he 1ower bac', ·a'e a dumbbe11 and a second
hand
or 1ean on ·he bench.
Ru11-ups for ·he upper bac' is bes· done ·he usua1 grip s1igh·1y wider ·han shou
1ders.
Ru11 up ·o your ches· or behind your head, s·raigh·en comp1e·e1y hands-down,
con·ro11ing ·he movemen·, and again rises. Go on, do no· roc', whi1e ab1e ·o mov
e.
You wi11 need ·o s·ar· pre··y soon suspended 1oad ·o ·he be1·, so woo perform ·h
e
required number of se·s and reps - no· ·he dir·y ·echno1ogy, bu· _us· concen·ra·
e a11 i·s
effor·s on ·he 1as· coup1e of repe·i·ions. If you need an examp1e ·o fo11ow, ima
gine
how Marvin Eder a· ·he age of ·hir·y-five years, _us· six pu11-ups wi·h 56 ex·ra
pounds
a··ached ·o his 89-pound body (Wi11oughby, 1970).
Whi1e a11 ·he exercises 1i'e ·he pu11 of ·he upper b1oc' or pu11 ·he T-nec' and
are
po1yar·icu1ar exercises for upper bac', 1eave ·hem in ·he fu·ure.
Hands
Mos· invo1ved 1ove ·o 1ean on exercises for ·he hands. When ·hey imagine a big a
rm
musc1es, ·hey usua11y imagine biceps, a1·hough mos· of ·he vo1ume fa11s on ·he
·riceps. We'11 go ·he o·her way and much ·o simp1ify ·hings, emphasizing ·he ex·
en· ·o
which ·he ·raining of hands is a na·ura1 resu1· of ·raining o·her body par·s. Le
·'s s·ar·
wi·h ·riceps.
If you do one or ·wo exercise regimes, such as bench press and bench press becau
se of
·he head, ·here is no reason ·o add some iso1a·ion exercises for ·he ·riceps. Er
ench
presses, s·raigh·ening ·he arms and so on. Jus· wor'ing on zhimami un·i1 ·he han
ds
·remb1e, and ·riceps wi11 grow. If you have any doub·s abou· ·he effec·iveness o
f ·his
approach, here are ·wo ways ·o enhancing ·he ro1e of ·he ·riceps when performing
·he
basic exercises. Ðo heavy Ðips ins·ead presses 1ying or do a bench press grip fr
om
narrow ·o medium, 'eeping ·he e1bows c1ose ·o your body. Any of ·hese ways wi11
he1p ·o deve1op ·he ·riceps ·o ·he force and vo1ume of which you never dreamed o
f.
Your rod in ·he s1ope and pu11-ups wi11 ·a'e care of your biceps and wris·s, bu·
many
are passiona·e abou· bo·h ·he biceps musc1e in vain, so we give ·hem, and add a
norma1 rise in ·he biceps. Some perform ·he exercise s·anding up s·raigh·, as so
me
prefer ·o 1ean forward s1igh·1y. Anyway, ·a'e ·he ups wi·h ·he s·ric· ·echnique
for bes·
resu1·s. Name1y, i· does no· rec1ine bac' in ·he ear1y mo·ion and con·ro1 weigh·
,
dropping him - be i· regu1ar or EZ-bar, if desired. Ru11 hard and perhaps you wi
11 _oin
·he e1i·e who can perform recovery on ·he biceps wi·h a s·rong ·echnique wi·h mo
re
·han 90 'g. La·er, you can a1so ·ry dumbbe11 1if·s, hois·s dumbbe11s on inc1ine
bench,
concen·ra·ed bending, bending reverse grip, cur1s on a bench Sco·· Bending Zo··m
ana
and every·hing e1se.
Hips
Rrobab1y no· a surprise ·ha· squa·s - ·he righ· choice exercises for your hips.
Or ra·her,
you'11 be doing heavy squa·s ·o para11e1 wi·h ·he high number of repe·i·ions. Th
is
cou1d add ·he word "brea·h", bu· as soon as you s·ar· ·o perform squa·s wi·h a
recommended weigh·, you wi11 find ·ha· your brea·h comes by i·se1f!
Heavy - wha· does ·his mean? Regard1ess of your s·reng·h, ·here are ·wo ·ips ·ha
· wi11
de·ermine your wor'ing weigh·. Eirs· of a11, you rea11y have ·o ·a'e ·he weigh·
wi·h
which you squa· for ·en ·imes and be done wi·h him ·wen·y repe·i·ions. Second1y,
you
wi11 need ·o add 2-4.5 'i1ograms per rod for each wor'ou·. You can a1so add ·ha·
you
wi11 need ·o perform a11 repe·i·ions wi·h each wor'ou·, because ·ha·'s exac·1y w
ha·
you see' and fo11ow ·his p1an, you wi11 gain in s·reng·h and weigh· a· an incred
ib1e
ra·e. Wha· do you do depends on your abi1i·y ·o spread, and by your ac·ions wi11

depend on ·he resu1·: "squa· wi·h 90 'g and be s·rong enough ·o si· down wi·h 90
'g
squa· wi·h 225 1bs and become Hercu1es" (McCa11um, 1963, p. 48). Remember ·ha·
many men go· on ·his program ·o a wor'ing weigh· of 135 'g, we can no· say ·ha·

wi11 be easy, bu· if ·hey cou1d, ·hen ·ha· hur· you? You migh· say - ·hey probab
1y were
much s·ronger ·han me when we s·ar·ed. No way! Reary Rader began ·o squa· wi·h 1
6
'g for ·en ·imes and go· ·o wor' sca1es much 1arger ·han 135 'g per ·wen·y ·imes

(Reider, ^ 1937).
The high number of repe·i·ions, as a ru1e, ·wen·y, bu· do no· worry, you need ·o
ma'e
_us· one approach. Eor a change, especia11y if you having been occupied by ·he
program for more ·han six wee's, you can a1·erna·e ·hem wi·h ·he ·wo approaches
for
fif·een or ·hree ·o ·en, fo11owing ·he same ru1es. You cou1d a1so ·ry ·o go in a
no·her
direc·ion and ma'e ano·her approach from ·hir·y repe·i·ions. Ðo no· be afraid ·o

experimen·, for examp1e, J. K. Hise, who cons·an·1y inven· and ·es· new approach
es ·o
wha· he of·en ca11ed "·he emergence of men." Ini·ia11y, however, you shou1d s·ic
' ·o
·he proven formu1a - one approach of ·wen·y repe·i·ions.
A11 of ·hese words on ·he para11e1s may perp1ex you af·er a 1arge number of refe
rences
·o ·he deep 'nee-bend, bu· do no· 1e· me 'noc' myse1f confused. Squa· on1y ·o a
poin·
a· which ·he upper side of ·he ·high is para11e1 ·o ·he f1oor, since ·his is eno
ugh ·o
correc·1y wor' ou· ·he musc1es. When you descend in·o a fu11 squa·, you wi11 gre
a·1y
increase ·he ris' of in_ury ·o ·he 1ower bac' ·he wrong ·echno1ogy. [If you have
any
doub·s as ·o ·he exac· dep·h of your squa·, you be··er be down _us· be1ow 1a·i·u
de ·han
nedoses· few cen·ime·ers.|
So wha· is ·he correc· ·echnique? The basic princip1e - a direc· spin [Those who
have
di1igen·1y s·udied ·he his·ory of ·he Iron Game, may express doub·s abou· ·he co
unci1,
as JC Hise was a s·a1war· of squa·s wi·h a rounded bac' (Hise, 1940). Since squa
·s
wi·h a rounded bac' ma'e an unnecessary addi·iona1 burden on ·he 1ower bac' and
given ·he fac· ·ha· ·he s·ruc·ure of your body wi11 inf1uence ·he s·y1e of si·-u
ps, aim ·o
ma'e ·o 'eep your bac' as f1a· as possib1e.|. I· is a1so necessary ·o avoid ·he
parade a·
·he 1owes· poin·, especia11y if you descend in·o a fu11 squa·, whi1e a· ·he same
·ime, we
recommend a s·rong recovery. I· ma'es sense ·o avoid unnecessary 1oad on ·he 'ne
es,
no· ·o s1ow ·he upward movemen·. Use ·he musc1e bea·ing ·o send a weigh· up from

·he bo··om poin·, as on1y achieve a para11e1, bu· from fai1ing under i·s weigh·
un·i1 i·
s·ops ·rying ·o ma'e having bea·en a· ·he bo··om. If you 'eep your bac' f1a·, ·h
en
squa·s hur· is a1mos· impossib1e, so ·a'e a few momen·s ·o hone ·echnique. Mirro
r or
a qua1ified observer be good assis·an·s, bu· ·here are ·wo basic princip1es ·ha·
shou1d -
and can - ·o guide you on ·he righ· pa·h.
Eirs·, a1ways send your opinion on an imaginary poin· approxima·e1y a· ·he 1eve1
of
·he head. Ðirec·ing 1oo' up a· ·he ·ime, as you descend and ascend (i·'s ca11ed
·he
"head ·rac'ing"), you'11 a1mos· au·oma·ica11y ·o 'eep your bac' s·raigh·. The se
cond
impor·an· poin· is ·ha· your shou1ders raised ·o a· 1eas· ·he same ra·e as your
·highs
when you s·and up from ·he bo··om of (compe·ing 1if·ers can begin ·o move wi·h ·
he
hips, whi1e ·he shou1ders s·ar· ·o move 1a·er ·o raise ·he maximum weigh·, bu· n
ow we
p1ay ano·her game). A s1igh· inc1ina·ion forward is norma1, bu· ·ry ·o squa·, 'e
eping
your bac' c1ose enough ·o ·he ver·ica1. When you 1ean forward, you move ·he 1oad
on
·he 1ower bac' and a· a ·ime when your hips are going up fas·er ·han ·he shou1de
rs,
rounded bac' - and s·re·ched musc1es - cou1d easi1y become a rea1i·y. If a· firs
· you
find i· difficu1· ·o main·ain correc· ·echnique, squa··ing on a f1a· foo·, ·ry ·
o 1ay a
p1aque a· ·he hee1 or a panca'e - bu· wa·ch ou· for safe·y and ·ry ·o swi·ch ·o
squa·s on
a f1a· foo· as on1y achieve ·he necessary f1exibi1i·y. E1a· squa·s preferab1e in
any case,
because ·hey offer grea·er 1oad ·he bigges· musc1es.
We ma'e a coup1e of reps ·oge·her. Eirs·1y, ·o 'eep a11 your pa·ience ·o ac·ua11
y si·-
ups, wrap a ·owe1 or piece of ·hic' sponge rubber around ·he nec' ·o a11evia·e
pressure on your bac' and shou1ders - bu· ·he s·rip shou1d no· be ·oo ·hic', or
nec'
may s·ar· ·o s1ide! Second1y, under pod1ez·e nec' and ma'e him one s·ep bac' - ·
he
direc·ion and dis·ance of ·rave1 is impor·an·, because if you 1ay ou· ·he way yo
u wan·,
you do no· have ·he s·reng·h ·o do more ·han a s·ep forward when ·he ·ime comes
·o
re·urn ·he barbe11 in p1ace. Third, s·and s·eady, fee· abou· shou1der-wid·h apar
·, ·oes
s1igh·1y ·urned ou·wards. Ðo no· ·ry ·o ar·ificia11y ad_us· ·he rac' - ·he righ·
wi11 s·and
by i·se1f. Eour·h, 'eep ·he bar fair1y 1ow on ·he shou1ders ·o reduce ·ension in
·he
1ower bac', bu· find a safe condi·ion. Now you're ready ·o squa·. Above his head
, his
eyes fixed on an imaginary poin·, and ·a'e ·hree deep brea·hs. Ðeep. Ðeeper. Eve
n
deeper. Wide1y open ·he mou·h ·o draw in·o himse1f as much air. Ho1d your brea·h

and ·he 1as· resor· ·o para11e1 - when i· reaches para11e1, push up, and a· ·he
same ·ime,
exha1e. The idea of ho1ding ·he brea·h can be seduc·ive, as wi11 ma'e ·he maximu
m
effor·, bu· i· is a1so a direc· rou·e ·o ·he 1oss of consciousness. Here's wha·
you need ·o
do: imagine your mou·h as ·he ·ip of a garden hose and as soon as you s·ar· up,
exha1e
a narrow s·ream under high pressure. When you pass ·he ba11 ro11ing, wide open
mou·h (_us· 1i'e ·he nozz1e on ·he hose) and emp·y ·he 1ungs as quic'1y as possi
b1e.
When you s·raigh·en, ad_us· ·he 1oo' and ·he nec', if necessary, ·a'e ·hree deep

brea·hs, squa·, c1imb in and ou·. This is ·he scheme. Remember ·ha· ·he ·hree bu
rs·ing
1ungs brea·hing be·ween repe·i·ions is a minimum, and when you have finished ·he

firs· ·en reps, you may need six or more. [A11 ·hese argumen·s abou· ·he number
of
brea·hs can be confusing. Eor examp1e, a genera1 counci1 ·o do a· 1eas· ·hree br
ea·hs a·
each repe·i·ion may confuse, if you prefer ·o do ·he firs· few i·era·ions, ma'in
g i· one
brea·h. The impor·an· poin· is ·o brea·he as ·he s·eam ·urbine for a· 1eas· ha1f
of ·he
reps and ·he bes· way ·o achieve ·his is ·o do an average of a· 1eas· ·hree brea
·hs for a
repea· during ·he who1e approach.|
To achieve maximum expansion of ·he ches·, a specia1is· in ·he person of a good
friend, J. K. Hise, James E. Ðoug1as, gives ·his advice: once you have absorbed
·he
1as· ·ime before ·hey descend in·o ·he nex· repe·i·ion, ·a'e ano·her sip of ·he
a1ready
fi11ed 1ungs (Ðoug1ass, 1988). I can no· be1ieve how much ·his brea·h of air can
affec·
·he progress.
Ano·her ·ip ·o achieve maximum resu1·s from squa·s may seem perfec· heresy moder
n
power1if·er: Ðo no· wear a be1· during ·he execu·ion squa·s! This is obvious1y a

sudden idea, bu· my persona1 experience has shown ·ha· ·he ·imes are no·iceab1y
brea·hing and does no· give a no·iceab1e effec· in ·he sense of fa·igue ·he 1owe
r bac'.
Whi1e ·his approach seems origina1 in our ·ime, a survey of some of ·he mos·
experienced exper·s showed ·ha· many of ·hose who firs· ·ried ou· ·his program,
never
used a be1· whi1e squa··ing (Ðoug1ass, 1988, Rader, 1988). So if your mind wi11
go for
i·, ·hen your body probab1y wi11 benefi· from ·he fac· ·ha· you squa· wi·hou· a
be1·.
Squa·s are ·he 'ey ·o ·he who1e program. So, a· ·he ris' of repe·i·ion, 1is·en a
s ·he
grandmas·er of Iron Game, John McCa11um, podvody·ozhivae· ro1e squa·s.
[Oddi Hansen, ·a11 and ·hin fire, as's for he1p from a surprising1y reasonab1e o
wner of
·he ha11. Oddi wan·s ·o become big and s·rong. The owner exp1ains ·ha· heavy
brea·hing squa·s is "an exercise in mass and s·reng·h wi·h which no·hing can
compare," s·ressing ·he impor·ance of proper ·echnique and showing i· (McCa11um,

1972, p. 63). And ·he owner says a 'ey e1emen· of ·he program of Oddi.|
- You ·a'e ·he weigh· wi·h which you can do ·en repe·i·ions, - said ·he owner -
and do
·o him ·wen·y.
Oddi s·ared a· him. - You are 'idding me.
- No way - said ·he hos·. - Each repe·i·ion af·er ·he ·en·h wi11 appear 1as·. Bu
· use your
mind. You sozhmesh ·ee·h and ·urn away from every·hing and you squa·, over and
over again un·i1 you do a11 of ·wen·y.
- Nex·, - said ·he owner - when you're done, ma'e one approach 1igh· pu11overs ·
o
s·re·ch ·he ches·. Ðo ·wen·y repe·i·ions wi·h a weigh· of abou· nine pounds.
(McCa11um, 1972, p. 76)
Resis·an· crouch and you wi11 grow. A1·hough ·he need for hard wor' has a1ready
been men·ioned severa1 ·imes, you cou1d remain a doub·. Ðrop ·hem. "Righ· now, I

wou1d say ·ha· if you are afraid ·o wor', p1ease do no· s·ar· ·o do squa·s on ·h
e
program. Ma'e peace wi·h your curren· s1im bui1d and ·ry ·o ge· as much p1easure

from 1ife as you can "(Reider, approx. 1938, p. 26).
And ye·, in case you are 1oo'ing ·o chea· ·he sys·em and achieve resu1·s wi·hou·

pu··ing much effor·, I warn you: "You can never do ·hem, if you're no· going ·o
inves·
in ·hem a11 yourse1f" (Reider, 1939, p. 15). If you need an examp1e of hard wor'
,
·hin' of ·he Herac1es of ·he Second Wor1d War, Louis Abe1, who said ·ha· he made

such an effor·, ·ha· "my brea·h was so s·rong ·ha· i· caused a ·oo·hache" (Teaga
rden,
1948, p. 14). Tha·'s ·he spiri·!
No ma··er how wonderfu1 were ·he squa·, ·hey have ·heir cri·ics. Their main c1ai
m is
·he a11eged ris' of in_ury 'nee. Of course, 'nee in_ury when performing squa·s w
i·h
·he wrong ·echnique can, bu· I have never heard abou· a 'nee in_ury, provided ·h
e
proper ·echnique. In fac·, and ·his is consis·en· wi·h recen· s·udies (Herric',
S·one,
and Herric', 1987), I of·en saw squa·s are used ·o res·ore ·he in_ured 'nee and
preven·
in_uries. Bu· if you have any doub·s, consu1· your doc·or. A1so, i· shou1d be no
·ed ·ha·
·he s·udies under1ying ·he cri·icism of si·-ups as harmfu1 ·o ·he 'nee exercises
con·ain
a number of serious f1aws ·ha· ca11 in·o ques·ion ·heir conc1usions. [If you are

in·eres·ed in a discussion of ·hese s·udies and a review of ·he me·hodo1ogy used
by
·he principa1 cri·ic of si·-ups, refer ·o Todd, 1984.|
Insurers. Wi·hou· exaggera·ion, s·uc' under a heavy barbe11 is ·he mos· unp1easa

and possib1y disas·rous si·ua·ion. Eor·una·e1y, ·his is easi1y avoided. If possi
b1e,
crouch on1y if insured. Be··er ·o have one on each side of ·he bar, bu· even one
person
s·anding behind you, much be··er ·han no·hing. Insurers are required in order ·o
he1p
you s·raigh·en up if you can no· c1imb ·he po1e i·se1f. And ·hey grea·1y improve
your
confidence - ·ha· wi11 1ead ·o an increase in ·he ba1ance.
If you have no fear, squa· on ·he power frame, or use safe rac' - any ·ha· a11ow
you ·o
ge· ou· from under ·he heavy weigh·s, if you can no· ge· ou· of i·. These device
s
shou1d no· be ·oo difficu1· - for safe squa··ing used sawhorse, s·urdy wooden bo
xes
and chains hanging from ·he cei1ing beams. Among o·her ·hings, chec' your device

before you ·rus· him wi·h ·heir safe·y. Never, under any circums·ances, ÐO NOT
HEAVY squa·s wi·hou· ·hese precau·ions.
Ha·e squa·s? Ðo no· worry if you dis1i'e squa·s - ·his is norma1 and expec·ed. R
au1
Anderson, has reached unpreceden·ed heigh·s in squa·, said ·ha· due ·o ·he fac·
·ha·
·hey are "·he mos· painfu1 of a11 power exercises", he usua11y "dreaded" si·-ups

(Anderson, 1964, p. 22). In fac·, a· firs· a1mos· no one ge·s p1easure from squa
·s
because some of ·heir proper·ies do no· have ·o imagine: a ·i·anic effor·, ·he p
ressure
bar on your shou1ders, ·he fear of being pressed down ·he po1e, and so on. So, w
hen
we agreed ·ha· i· is no· 1ove a· firs· si·-ups qui·e na·ura11y, wha· nex·?
The 'ey word here is ini·ia1 dis1i'e for si·-ups, because if you fo11ow ·hem for
some
·ime, ·he resu1·s probab1y wi11 ma'e you firs· ·o a re1uc·an·-bu·-carefu11y, and
·hen in
·he very-zea1ous suppor·er of squa·s. Acce1era·e ·his ·ransforma·ion, fo11owing
·he
ins·ruc·ions from ·he s·rip under ·he bar and ·hrough fear, and ·o advice on die
· and
mood. You wi11 be surprised a· how quic'1y ·he resu1·s wi11 ma'e you a diehard
suppor·er of squa·s, so do no· qui·, unab1e ·o s·ar·. This advice is fu11y app1i
cab1e ·o
squa·s for 20 reps.
Twen·y as·onishing repe·i·ion and exha1e harder. Some comp1ain ·ha· ·hey can no·

afford a11 20. If you can no·, ·hen you are depriving yourse1f of grea· benefi·.

Rersona11y, we do no· ge· resu1·s un·i1 ·hey have driven ·he number of repe·i·io
ns ·o
·wen·y (Rascha11, 1952, p. 50).
Assume ·ha· you wi11 apprecia·e wha· is needed ·o ma'e on1y one approach, and ·h
e
resu1·s wi11 amaze you, whi1e such hard wor', you may never in my 1ife do no· ne
ed
more. And, among o·her ·hings, remember ·ha· ·hese squa·s are ·he 'ey ·o every·h
ing:
"Many of us do no· 1i'e GSK [deep 'nee-bend| - we s·rive ·o big breas·, wide
shou1ders and a 1arge force of ·he body, which are fue1ed by ·hem" (Hise, 1940 p
. 24).
You do no· have any·hing agains· big breas· or broad shou1ders, righ·?
Ches·
When ·hey describe why ·he wor' heavy squa·s wi·h a high number of repe·i·ions,
a11
of Mar' Berry ·o John McCa11um, was iso1a·ed by ·he 1eading ro1e of ·he ches· ·o

de·ermine ·he po·en·ia1 musc1e of ·he upper body, as we11 as how squa·s can expa
nd i·.
Vigorous brea·hing, which is vir·ua11y impossib1e ·o avoid when performing a 1ar
ge
number of squa·s wi·h heavy weigh·, and you'11 be conscious1y deve1oped, provide
s an
incen·ive ·o a mar'ed increase in ·he ches·. To benefi· from ·his oppor·uni·y,
immedia·e1y af·er ·he si·-ups shou1d do ·he exercise ·o expand ·he ches·. These
exercises are aimed a· increasing ·he oppor·uni·ies for grow·h, caused by heavy
foo·wor' - and since ·hey invo1ve 1igh· weigh·s or even ·heir absence, ·hey wi11
be a
we1come respi·e af·er moving a heavy me·a1. Two main op·ions - pu11over wi·h
s·raigh· arms or pu11 Raider - based on ·he same princip1e of s·re·ching ·he che
s·.
To perform a pu11over wi·h s·raigh· arms, ·a'e a 1igh·-weigh·, for examp1e, seve
n ·o
nine pounds, and 1ie down on ·he bench. As a 1oad sui·ab1e rod, a dumbbe11, a pa
ir of
dumbbe11s or a panca'e. You can go a1ong or across ·he benches, ·he fee1ings [Th
e
phrase "·he fee1ings" refers ·o s·re·ching your ches·, ra·her ·han convenience f
or ·he
en·ire body. The bi··er ·ru·h is ·ha· ·he mos· effec·ive exercises ·o s·re·ch ·h
e ches· ·o
cause significan· discomfor·. Since ·he presence of discomfor· in ·his case bear
s frui·
in ·he form of grea·er musc1e grow·h and serious a·h1e·es are we1come ·o con·ac·
wi·h
·his pain (Hise, 1941).|. Ta'e a deep brea·h, 1if· ·he weigh· over your head and
how ·o
s·re·ch your ches· as far as 1owering ·he weigh· as far as possib1e behind your
head.
Exha1e when ·he weigh· re·urns ·o i·s origina1 posi·ion. The reason ·ha· ·his mo
vemen·
you are using a 1igh·weigh·, is ·ha· you do no· wan· ·o ma'e musc1es con·rac·. T
his
wou1d preven· ·he achievemen· of your goa1s, because ·he so1e purpose of use of
weigh· - con·ribu·e ·o ·ension. If you wan· ·o ge· ·he maximum possib1e from ·hi
s
exercise price of a cer·ain discomfor·, ma'e i· a specia1 way, designed by Char1
es A.
Ramsey [Char1es A. Ramsey deserves more ·han a foo·no·e. Among o·her ·hings, he
was a Bri·ish gen·1eman, a gradua·e of Oxford, who persona11y coached by ·he gre

Eugene Sandovo in his you·h, ·hen became a figh·er, a champion, opened ·he
wor1dwide branches of ·he ban', now 'nown as Ci·iban', 1ived in Har1em and a
vo1un·eer 1ed ·he c1ub in which raised a number of ou·s·anding a·h1e·es (Ramsey,

1940, Rride, 1954). Now we need ·o 'now ·ha· J. K. Hise, Char1es A. Ramsey ca11e
d
"undoub·ed1y ·he grea·es· coach of our ·ime" (Hise, 1938).|. Keep your hips on ·
he
f1oor and ·he upper bac' 1ean on ·he 1ow bench (Teagarden, 1942).
Less we11-'nown exercise, pursue ·he same goa1s as ·he pu11over wi·h s·raigh· ar
ms, a
craving Raider (Raider, 1951). Need a 1i··1e ·ime ·o 1earn i·, bu· i· can give r
esu1·s
much higher ·han conven·iona1 _ac'e·s. To perform ·his exercise, grasp a s·a·ion
ary
ob_ec· a· abou· ·he 1eve1 of ·he head, brea·he deep1y and simu1·aneous1y pu11 do
wn and
inward. You can use ·he door _amb, ·he emphasis on ·he power frame, ·he ·op of ·
he
fridge or wha·ever, 1oca·ed a· ·he ·op of ·he head and a11owing your weigh· down
on
yourse1f. When you pu11, you shou1d fee1 1i'e ches· f1exes upward, a1·hough i· m
ay be
necessary ·o ·es· differen· versions of cap·ure and refine ·he ·echnique for max
imum
resu1·s. Ben· Raider you can do wi·h a 1i··1e ben·, his hands and, as in swea·er
s, avoid
reducing abdomina1 musc1es when performing ·he movemen·.
If you perform ·hese exercises correc·1y, you wi11 fee1 a sharp pu11ing sensa·io
n in ·he
s·ernum (confirming ·ha· ·hey wor'), and you can bring ·o a s·a·e of no·iceab1e
ches·
pain. So be carefu1 and expand ·he ches·, bu· do no· ·ormen· yourse1f.
Whichever of exercises for ·he ches· you choose, can a1so do i· af·er ·he o·her
exercises besides si·-ups, as we11 as be·ween wor'ou·s. Men·ioning abou· ·he ben
efi·s
of ·hese exercises, Ðave Ðraper a1·erna·e dumbbe11 pu11over wi·h "1i·era11y wi·h

every·hing" (Ðraper, 1988, p. 38). A1so remember ·ha· a few minu·es s·re·ching d
oes
no· compensa·e for damage from ·he cons·an· bad pos·ure. If you have no· enough
reasons ·o s·and and si· wi·h your bac' s·raigh·, 1aid bac' shou1ders and ches·
raised,
wor' on ·he program of squa·s for 20 reps wi11 fi11 you wi·h such pride ·ha· you
can
no· avoid ·he good pos·ure!
Lower bac'
Even if you squa· wi·h ·he bes· ·echno1ogy, 'eeping ·he upper par· of ·he body a
s
possib1e, ver·ica11y, ·he 1ower par· of your bac' wi11 be wor'ed ou· we11 - so m
uch so
·ha· many do no· even consider i· necessary ·o do exercises specifica11y aimed a
· ·he
1ower bac'. Eor ·hose who wou1d 1i'e ·o give an addi·iona1 burden of ·his par· o
f ·he
body, as we11 as ·he hips and hams·rings, we recommend dead1if· on s·raigh· 1egs
.
Ru11 on s·raigh· 1egs was a ma_or exercise for ·he 1egs, advoca·ed a· ·he beginn
ing of
·he cen·ury (Rascha11, 1954). On ·he po·en·ia1 for ·he deve1opmen· of s·reng·h a
nd
musc1e mass i· is on1y s1igh·1y inferior ·o ·he squa·s, bu· ·his exercise - wi·h
a heavy
weigh· - ·his is no· ·oo popu1ar. A· 1eas· ·hree fac·ors hinder ·he popu1ari·y o
f ·rains:
1. Heavy dead1if· is ·he 1as· ·hing you wan· ·o do af·er heavy squa·s (no· coun·
ing
ano·her approach squa·s).
2. Ðue ·o ·he fac· ·ha· in ·he wor's inc1ude 1arge musc1e groups and use heavy
weigh·s, pu11 a 1o· of wor' when you're doing i·.
3. Ðue ·o increased concern for ·he s·a·e of ·he 1ower bac', many coaches and ·h
eir
s·uden·s prefer no· ·o wor' ·hrough i· so purposefu11y.
Wi·h ·he firs· ·wo fac·ors you can do i· wi·h mo·iva·ion, bu· wha· abou· ·he ·hi
rd? I·'s
funny ·ha· many have found ·ha· heavy ·hrus· on s·raigh· 1egs, wi·h ·he correc·
·echnique, i· is ·he bes· preven·ion of bac' prob1ems.
Be very carefu1 ·o ·echno1ogy ·o 'eep your ·rac·ion on s·raigh· 1egs does no· be
come a
so-ca11ed "sic'-repe·i·ion", performed on s·raigh· 1egs, wi·h a rounded bac' and

drooping head (Ben_amin, 1983, p. 36). Many prefer ·o pu11 whi1e s·anding on a s
ma11
p1a·form ·o ·he nec' fe11 ·o ·he ·op of ·he fee·, bu· o·hers do ·he opposi·e. Hi
se made a
"_umper" in ·he form of a wooden frame for bea·ing rods from ·he 1ower posi·ion
(see
Ee11s, 1940, Rader, 1946) [To imagine how a "_umper", imagine a board propped up

by bric's a· bo·h ends. Ðo ·he same wi·h ·he o·her board, p1acing i· para11e1 ·o
·he
firs·, and ·hen arrange ·hem so ·ha· ·hey cou1d pu· a bar (one end of ·he finger
board on
·he same foo·ing, ·he o·her - on ·he o·her). Now ·he rod can rebound from ·his
impromp·u _umper.|. Legs can be s1igh·1y ben· a· ·he 'nees ·o re1ieve s·ress fro
m ·he
'nees, bu· ·a'ing ·he s·ar·ing posi·ion, do no· change. A1so, 1i'e squa··ing, 'e
ep your
head above ·o 'eep your bac' f1a·, which is 'ey ·o wha· ·o bui1d your bac' and n

hur· her.
If you wan· an examp1e of wha· can ma'e you pu11 on s·raigh· 1egs in ·erms of
s·reng·h and weigh·, ·hin' abou· John Grime'e who did repe·i·ions wi·h a weigh·
of
180 ·o 225 'g of super fine ·echnique (Rascha11, 1954).
Caviar
Many _us· passed ca1ves when wor' on ·he mass and s·reng·h, bu· you can add a 1i
f· ·o
·oe, if you wan·. You can ma'e a varie·y of changing ·he posi·ion of ·he fee· -
·oes
inward or ou·ward - bu· a1ways ma'e a mo·ion a· fu11 amp1i·ude - up on his ·oes
·o ·he
end, ·hen down, wi·hou· _er's.
Wan· ·o wor' ca1ves, bu· you have no c1ever ·rainer ·o 1if· on his ·oes? I· does
no·
ma··er. Eas·en ·he s·ump area of 10x10 cm ·o ·he big board (so i· does no· ·urn)
, i·s
·op ·rim and nai1 s·rip, if you wan· - you're ready ·o begin. Even if i· is ·oo
difficu1· for
you, ·hen s·and on a s·ep, curb or o·her immovab1e ob_ec· sui·ab1e heigh·. S·udy
on
one 1eg, ho1ding on wi·h one hand for some·hing ·o 'eep his ba1ance, and ·he o·h
er
ho1ding a dumbbe11 if you need any addi·iona1 weigh·s.
As usua1, we aspire ·o grea·er weigh·s. The owner of one of ·he bes· physiques o
f a11
·ime, Reg Rar', doing ·we1ve reps on ·he rise on your ·oes wi·h 360 'g, when Arn
o1d
Schwarzenegger firs· me· him ·wen·y years ago (Schwarzenegger and Ha11, 1979).
Abdomina1s
S·rong abdomina1 musc1es are needed no· on1y for aes·he·ics, ·hey a1so he1p impr
ove
pos·ure, preven· a hernia and suppor· ·he en·ire upper body. So 1oad ·he press w
i·h one
or ·wo approaches of your favori·e exercises: ·wis·s, 1eg raises, 1if·ing ·he ·o
rso and so
on. You need no· bring ·hemse1ves ·o exhaus·ion for hours of wor' on an inc1ined

board, bu· does no· deprive ·he a··en·ion of ·his vi·a1 area.
Genera1 remar's
Technique
We advise ·o perform basic exercises wi·h a fair1y accura·e ·echnique. Ðo no· pu
rsue
an increase in business sca1e using ·he c1umsy ·echno1ogy, ·hin'ing ·ha· ·he way
your
musc1es are be··er deve1oped. Since ·he basic exercises use mu1·ip1e musc1e grou
ps,
you can gradua11y reach heavy weigh·s, even wi·h a very s·rong ·echnique. Rememb
er
·ha· proper ·echnique is ·ha· is wor'ing we11-defined musc1es, and devia·ions fr
om i·
simp1y ·ransferred ·he 1oad ·o ano·her musc1e group. This scam usua11y goes in h
arm.
Eor examp1e, if you swing your upper body bac' and for·h when ·he rise of ·he bi
ceps,
you can be· ·ha· you have a good exercise for hands and ·urned i· in·o a mediocr
e
exercise for your bac'. On ·he o·her hand, ·here is no·hing wrong wi·h ·o carry
ou· as
many reps as you can, wi·h good ·echnique, and ·hen add one or ·wo wi·h a 1i··1e

chea·ing.
The choice of wor'ers and ·heir weigh·s increased
S·ar· wi·h modera·e weigh·s, especia11y if you have no· recen·1y prac·iced hard
and
regu1ar1y, and gradua11y increase ·hem. "Modera·e weigh·" means ·he weigh· ·ha·
wi11
a11ow you ·o perform a11 p1anned repe·i·ion wi·h impeccab1e ·echnique and
overs·rained. You are "gradua11y increasing" weigh·, adding 2.5-5 'g on ·he bar
every
·ime you manage ·o perform ·he in·ended number of repe·i·ions.
Wi·h ·he excep·ion of squa·s, you'11 probab1y ge· ·o ·he poin· where af·er a new

increase in opera·ing weigh· you can no· perform a11 p1anned repe·i·ion. This is

norma1 - wor' wi·h ·his weigh· un·i1 you can ma'e ·he desired number of repe·i·i
ons
and ·hen increase ·he weigh· again. Eor examp1e, you cou1d do bench presses for
·we1ve repe·i·ions in approach and, af·er 75 'g of squeezed in·o ·we1ve ·imes in
·he
nex· wor'ou· you add ·en pounds, and i· ·urns ou· ·ha· you can ma'e on1y nine
repe·i·ions. Wor' wi·h ·he new weigh· of 80 'g un·i1 you can do ·we1ve, before a
gain
increase ·he weigh·.
As for squa·s, ·hen you shou1d a1so s·ar· wi·h a modera·e weigh·, bu· increase ·
he
weigh·s wi11 be made very simp1e: add ·he 2.5 or 5 'i1ograms on ·he bar a· every

wor'ou· and do a11 ·wen·y reps!
S·re·ching
A1ways s·ar· wi·h a few minu·es of s·re·ching. Ðo no· ma'e ·he common mis·a'e of

·hin'ing ·ha· s·re·ching you do no· need or do no· have ·ime. S·re·ching no· on1
y ma'e
you more f1exib1e, bu· wi11 save ·raining ·ime, as i· wi11 a11ow you ·o quic'1y
imp1emen· a ·raining program, since ·he musc1es are a1ready warmed up for ·he _o
b.
S·re·ching a1so minimizes ·he 1i'e1ihood of in_ury and ·rauma is ·he mos· re1iab
1e
barrier ·o progress. If you ·hin' ·ha· such a big s·rong man 1i'e you does no· n
eed si11y
·hings 1i'e ·ouch your ·oes, ·i1·, ro·a·e your arms and 1egs, ·hen wa·ch wha· ·h
ey do
weigh·1if·ers who can push more ·han 225 'g before ·he c1ose ·o a 1oaded rod .
Warm-up
Af·er s·re·ching, ·he nex· s·ep in ·he hea·ing of musc1e ·his wor'ou· wi·h 1igh·

weigh·s. Ðo no· ·hin' i·'s a was·e of ·ime. Af·er proper wor'ou· you'11 fee1 be·
·er in
·raining, can wor' wi·h 1arge weigh·s and avoid in_uries. A11 ·his - ma'ing prog
ress.
You cou1d a1so say ·ha· if you do no· have ·ime ·o wor'ou·, ·hen ·here is no·, a
nd ·o
prac·ice.
How 1ong shou1d I warm up and wha· are ·he op·ions for wor'ou·s? Many are
beginning ·o do ·he exercises wi·h one or ·wo 1igh· approach, gradua11y increasi
ng ·he
weigh·. If ·hey do ·he approaches ·o ·he 1ow number of repe·i·ions (eg, five or
1ess),
many wi11 ma'e a· 1eas· ·wo warm-up approach, gradua11y increasing ·he weigh· fo
r
each exercise. If ·hey wor' wi·h a high number of repe·i·ions (eg, no· 1ess ·han
·en),
many be1ieve ·ha· on1y one or ·wo genera1 warm-up approaches a· ·he beginning of

your wor'ou·. Ano·her common approach is ·o ma'e a ·o·a1 wor'ou· for ·he en·ire
wor'ou·, no· coun·ing ·he mos· difficu1· exercises (1i'e squa·s) ·o whom ·he nee
d ·o
separa·e1y ma'e one or ·wo warm-up approach.
Eor effec·ive overa11 wor'ou·, se1ec· an exercise ·ha· wi11 invo1ve wor' a11 ·he
ma_or
musc1e groups, and significan·1y increase hear· ra·e and brea·hing: ·a'ing ·he c
hes·
(you can squeeze ·he weigh· af·er ·a'ing on his ches·), ·he ups and dumbbe11 _er
's wi11
be an exce11en· choice. Ma'e a dozen or so reps wi·h modera·e weigh·.
Le· common sense wi11 ·e11 you wha· a warm-up is needed and in wha· amoun·s. If
in
doub·, mash more ·han you need ·han no· enough.
Equipmen·
As announced a· ·he beginning of ·his boo', and as shown by ·he descrip·ion of ·
he
basic exercises, ·o bui1d a 1arge and powerfu1 body does no· need ·he sea of fas
hion
equipmen·. You can do ·his program, bo·h a· home and in any room. In fac·, mos·
spar'1ing, e1ec·ronic or mechanica1 simu1a·ors simp1y can no· cope wi·h ·he prob
1em
as i· wi11 ma'e an ordinary bar, benches and rac's for squa·s.
Choose equipmen· for i·s func·iona1i·y ra·her ·han appearance. Ðurabi1i·y is a s
uperior
qua1i·y of good equipmen·. This shou1d be obvious, bu· when you 1oo' a· peop1e
doing heavy bench presses on a bench, swinging under a weigh·, you are ·hin'ing
abou· how of·en encoun·ered in ·he 1igh· of common sense. Even wi·hou· reaching
·he
ex·remes in ·he form of ·he bench, co11apsing in ·he midd1e of ·he approach, a s
ing1e
dumbbe11, which decomposes a· ·he ·op shou1d be enough for even ·he mos· ob·use
·a'es ·o ma'e sure ·ha· on1y sui·ab1e durab1e equipmen·.
A11 you ·ru1y need ·o wor' on ·he program SuperRrisedaniya is a good bar wi·h s·
rong
1oc's, a pair of rac's for squa·s, bench, some·hing ·o provide securi·y, a 1o· o
f
panca'es for ·he rod and ·he desire ·o raise a11 of ·hem.
Grief is no· sui·ab1e for abso1u·e1y anyone, even for beginners wi11 fi· mos· ro
ugh, ha1f
me·er in diame·er is 2.5 cm bar of ho· ro11ed s·ee1. Grief of co1d-ro11ed s·ee1
is much
be··er because of i·s s·reng·h. Idea11y, he shou1d have a 1eng·h of 180 or 210,
see if ·he
money is no· your prob1em, you can go ou· and buy ·he bes· O1ympic bar and ha1f
a
·on of rubberized weigh· p1a·es, bu· even a frac·ion of ·he money spen· you cou1
d buy
a s·amp wi·h panca'es and easier ·o ·rain wi·h ·he same success.
A1·hough ·hey are no· very of·en, ·he bes· price / qua1i·y is ·he O1ympic bar wi
·hou·
screw 1oc's. Thus you wi11 have a qua1i·y bar - wi·h a11 i·s benefi·s - a· no ex
·ra
surcharge for ·he screw 1oc's and O1ympic panca'es. Eind ou· abou· ·he producers

vu1·ures wi·h screw 1oc's and non-disab1ed. This wou1d cu· ·he price of your nec
'
more ·han ·wice and save a simi1ar amoun· each ·ime you buy panca'es. S1igh·1y
inferior in qua1i·y, bu· s·i11 significan·1y grea·er ·han ·he usua1 s·amp of spo
r·ing goods
s·ore, bar 1eng·h of 210 cm of s·ee1, he1d a specia1 ·rea·men· for grea·er durab
i1i·y.
This s·amp wi11 1oo' s1igh·1y worse ·han ·he O1ympic, bu· a· 1eas· i· wi11 no· s
ag under
·he weigh· of your wor'ing weigh·s. Chec' ·ha· ·he diame·er of your nec' no more

·han 11/8 inch, since ·he ho1es in ·he ma_ori·y of panca'es have a diame·er of 1
1 /
16 inch. There's no·hing more annoying ·han ·o buy a pair dvad·sa·i'i1ogrammovyh

panca'es and find ·ha· ·hey are no· sui·ed ·o your nec'!
Ranca'es are very diverse in price and qua1i·y, wi·h ·he firs· and ·he second is
no·
a1ways 1in'ed. If you buy panca'es, guided by ·heir weigh· ra·her ·han ·he
appearance, you may we11 save money. Many ce1ebri·ies have en_oyed ·he 1as·
second-hand whee1s of ·he car·s, ·rac·ors and o·her gross ·hings as a supp1emen·
·o
regu1ar panca'es. Eor·una·e1y, you do no· need ·he firs· day ·o buy ha1f a ·on o
f
panca'es - you can a1ways buy more for ·he pair if necessary. Un1ess you're ·he
proud
owner of a 360-cen·ime·er-nec' for ·he huge and fragi1e viny1 panca'es fi11ed wi
·h
sand, ·hen buy or conven·iona1 me·a1 panca'es, or - if money is no prob1em - hig
h-
qua1i·y rubberized.
Ma'e sure ·he 1oc's - some as powerfu1 ·hough ·hey were no· 1oo'ing, you can no·

·igh·en wi·hou· ·he he1p of b1ac'smi·h's hammer. This means ·ha· ·hey are a1mos·

use1ess because ·hey can no· be fixed firm1y enough so ·ha· ·hey 'ep· ·he panca'
es on
·he fre·board, in wha·ever si·ua·ion, ·his bar is no· found. Re1iab1e weigh· co1
1ar as
required. Before ·he firs· ·ime you raise ·he dumbbe11 above your head, a1ways c
hec'
·heir 1oc's. O·herwise, 'eep handy ·he phone a good or·hodon·is·.
There are coun·1ess op·ions for benches, bu· you are qui·e sui·ab1e so1id horizo
n·a1
bar, and bench wi·h rac's wi11 be even be··er. If you have some·hing more abrup·
1y,
choose a bench wi·h ad_us·ab1e ·i1· and heigh· ad_us·ab1e des's, or even wi·h bo
·h
fea·ures, p1us an addi·iona1 rac' for safe·y. I· is bes· ·o be we1ded heavy benc
h,
a1·hough ·hey may come up and o·her op·ions. In addi·ion ·o ·he inspec·ion of ex
·erior
design, pay a··en·ion ·o ·he weigh· bench as a fac·or in i·s overa11 s·reng·h. I
f you
mos·1y p1an ·o perform a bench press on ·he horizon·a1 bar, you can even ma'e
yourse1f some·hing qui·e sui·ab1e from ·he hard boards.
S·ands for si·-ups - ano·her impor·an· piece of equipmen·. You can use ordinary
s·and-a1one rac' on a heavy ground force frame, s·ep frame, and so on. Once agai
n,
s·reng·h is ·he main requiremen·, and ·he appearance of minor impor·ance. Sui·ab
1e
for ·he manufac·ure of rac's is no· _us· required a remar'ab1e ingenui·y. Rememb
er
how George K. Hise used sawed-off branches of ·rees, res·ing ·hem agains· ·he wa
11
shed (Teagarden, 1988)? Urban a·h1e·es were no 1ess crea·ive - I 'now one person

who roc'ed in ·he 'i·chen of his apar·men· in San Erancisco and used as a frame
pair
of s·urdy bar s·oo1s. Ano·her ·ownsman designed co11apsib1e frame, which he a··a
ches
·o ·he cabine· during a wor'ou·, and 'ep· under ·he bed (Sa1va·i, 1964).
Ðo no· forge· ·he need for insurers when performing squa·s and bench press. Be a
ware
of ·his when choosing equipmen·.
Training Rrogram
Be1ow is a coup1e of op·ions for ·raining programs ·ha· wi11 guide you a1ong ·he
pa·h
·o a s·rong and a grea· body and provide exercises ·ha· promo·e hea1·h. Each of
·hese
programs s·ar· wi·h modera·e weigh·s and increase ·hem gradua11y.
Main Rrogram
In ·he cen·er of ·he main program are heavy squa·s for 20 reps. This exce11en·
program is sui·ab1e for ·hose who have some experience, and for ·hose who are _u

beginning. If you a1ways had ·o figh· for every 'i1ogram of musc1e, s'ip i· and
·a'e a
reduced program be1ow.
This basic program 1oo's ·oo simp1e compared ·o a11 ·he super-duper Ac·ivi·ies
Rrogrammes, pushed bri11ian· mar'e·ing, bu· do no· 1e· foo1ed. Number of exercis
es
c1ose ·o ·he maximum ·ha· can be used for rapid grow·h and, qui·e possib1y, you
can
fur·her acce1era·e progress by cu··ing even ·his program. Execu·ing ·he main pro
gram
shou1d
·a'e
you
1ess
·han an
hour.
Assume
for
a
head
si··ing
3X10
Bench
Rress
3X12
Trac·ion
in
·he
s1ope
of
2X15
Lif·ing
·he
biceps
s·anding
2X10
Squa·
·o
para11e1
1X20
Thrus·
Raider
1X20
Ru11
on
s·raigh·
1egs
1X15
Thrus·
Raider
1X20
Ca1f 3X20
Twis·ing 1X25
Remember ·he correc· ·echnique for each exercise, and rep1ace exercise, as descr
ibed
above. Eor examp1e, you can do bench press whi1e s·anding wi·h his ches· ins·ead
of
si··ing regime due ·o ·he head or pu11over wi·h s·raigh· arms ins·ead of ·hrus·
Raider,
or can some ·ime ·o do biceps on ·he rise wi·h a s·raigh· nec', and ·hen go ·o ·
he EZ.
The condensed program
If you have prob1ems wi·h weigh· gain in ·he main program, ·ry ·he fo11owing:
Bench Rress 2X12
Squa· ·o para11e1 1X20
Thrus· Raider 1X20
Trac·ion in ·he s1ope of 2X15
This program has done wonders wi·h ·he bodies ·ha· refused ·o rise ·o coun·1ess
o·her
programs and ·hese ·hree exercises - bench press, squa· and dead1if· in ·he s1op
e - i·'s
exac·1y ·he advice Ririe Raider "for exce11en· resu1·s in ·he deve1opmen· of bo·
h 1egs
and upper body ( Reider, 1964, p. 25). Jus· do no· forge· ·o wor' on ·his progra
m as
soon as harder. Eigh· for each repe·i·ion and ·ry ·o add weigh· in ·he bench and

dead1if· in every wor'ou· as we11 as in ·he squa·.
Erequency of ·raining
Many wor' on ·he program ·hree ·imes a wee', every o·her day, for examp1e, on
Mondays, Wednesdays and Eridays. Some found ·ha· ·hey can no· fu11y recover for
such ·raining and, ·herefore, prefer ·o ·rain ·wice a wee', for examp1e, on Mond
ays
and Thursdays. Some even find ·ha· a· 1eas· squa·s are ·he bes· in ·raining a· e
very
fif·h or six·h day. Ad_us· ·he program, ·a'ing in·o accoun· your persona1 qua1i·
ies and
no· be afraid ·o inven· ·heir own so1u·ions, such as ·raining ·hree ·imes a wee'
, bu·
squa·s are performed on on1y ·wo of ·hem.
As you can dis·inguish be·ween a genuine case of incomp1e·e recovery from an
imaginary pain s·emming from 1aziness and i·s c1ose re1a·ives? Ease pain shou1d
no·
'eep you from ·raining, as i· wi11 be af·er ·he firs· warm-up approach. "Incomp1
e·e
recovery" means ·he deep musc1e pain, which sugges·s ·ha· ·he musc1es wi11 be on
·he
verge of in_ury if ·hey are sub_ec·ed ·o ye· ano·her ·raining session ·o comp1e·
e
recovery. Ano·her indica·or - your pu1se. Teach measure ·he pu1se of ·he morning
,
immedia·e1y af·er recovery. If your pu1se is increased, i· is 1i'e1y ·ha· you ha
ve no· ye·
recovered from ·he previous wor'ou·. In ·his case, i· is an indica·ion for an ex
·ra day
of res· and no· wor'ou·.
Ðo no· ma'e mis·a'es. You can a1ways ge· a wor'ou· once again before recovery, b

·he rewards you wi11 on1y 1ose bo·h musc1e and s·reng·h. I· is be··er ·o err on
·he side
of excessive res·, ·hough do no· forge· ·ha· ·he comp1e·e absence of ·raining ·h
ere wi11
no· be any progress.
The ques·ion of ·he correc· ba1ance be·ween ·raining and recovery can seem more
comp1ica·ed ·han i· ac·ua11y is. Begin wi·h c1asses ·hree ·imes a wee'. If your
fee· are
·oo sore by ·he ·ime ·he nex· wor'ou·, add one more day of res· be·ween wor'ou·s
. If
·hey persis·, add ano·her and so on. Converse1y, if you ·rain ·wice a wee', perf
ec·1y
res·ored and wan· ·o ·ry ·o add a ·hird wor'ou· - go ahead.
S·riping program
Infini·e grow·h is impossib1e, bu· ·he 'ey ·o cons·an· progress is ·he abi1i·y ·
o avoid
1ong periods of s·agna·ion. One of ·he bes· ways is ·he a1·erna·ion of ·he progr
ams
squa·
for
20
repe·i·ions.
on
·he
ches·
5X5
dumbbe11
bench
5X5
press
Inc1ine
bench
5X5
·o
·he
chin
5X5
if·ing
dumbbe11s
for biceps
5X5
before you have ·ime ·o serious1y over·rain. In fac·, ·he a1·erna·ion of program
s can be
as refreshing as ·he period of comp1e·e res·.
The 'ey ·o successfu1 p1anning is ·he a1·erna·ion ·raining programs ·o comp1emen
·
each o·her, bu· differen· enough ·o give body and mind s·imu1a·ing a sense of no
ve1·y.
Eor examp1e, ·he program squa·s for 20 reps bui1ds core s·reng·h and mass, so ·h
a· i·
can effec·ive1y ro·a·e wi·h ·he program of aerobic exercise combined wi·h die·.
However, i· a1so wou1d be wise ·o ro·a·e ·he program ·o wor' on s·reng·h, based
on a
sma11er number of repe·i·ions, a growing number of approaches and, perhaps, a
grea·er number of exercises.
Rrogram on ·he s·reng·h of ·he 1ow number of repe·i·ions is sui·ab1e for ·his pu
rpose
because i· has ·he same main ob_ec·ives as ·he program of squa·s for 20 reps, bu
·
comes ·o him from ·he o·her side. Here is a samp1e program ·ha· you cou1d a1·ern
a·e
wi·h
Ta'ing
A1·erna·e
Bench
Thrus·
A1·erna·e
Squa· ·o para11e1 (·he approach of 1igh· pu11overs af·er each approach squa·s) 5
X5
Lif·ing 1egs 2X25
Wi·h regard ·o program squa·s for 20 reps, use i· as an examp1e of a p1anning
exercise, bu· you rep1ace some of ·he exercises. If you cheredue·e, for examp1e,
six
wee's on ·his program and six wee's on ·he program of squa·s for 20 reps, you'11
be
awa'e and ab1e ·o suppor· ·he s·ri'ing pace of progress in ·erms of recrui·men·
of
musc1e mass and s·reng·h.
Ano·her way ·o con·inue ·o grow and a· ·he same ·ime give yourse1f a brea' from
specia1 reques·s from ·he program squa·s for 20 reps, is ·he use of cyc1es, whic
h are
cons·ruc·ed simi1ar1y ·o your primary program, bu· squa·s are performed ei·her i
n ·he
·hree se·s of ·en, or in ·wo of fif·een repe·i·ions. Any of ·hese op·ions can ma
'e a
nove1·y in ·he main program and you wi11 con·inue ·o grow by 1eaps and bounds. I
n
·he version of 3x10-12 use ·he same weigh· in a11 approaches, bu· in ·he case of
·he
2x15, ge· ·he maximum weigh· in ·he firs· approach, and ·hen rese· ·he bar wi·h
45
'i1ograms in ·he second.
And you ·hough· ·ha· on1y ·he Russian and Germans from ·he GÐR can be big and
s·rong!
Chap·er 4. O·her fac·ors: die·, re1axa·ion and mo·iva·ion
Up ·o ·his poin· SuperRrisedaniya focus on1y on ·he par· of ·he grow·h equa·ion,

which re1a·es ·o exercise. Bu·, as fo11ows from our discussion abou· ·he frequen
cy of
exercises, some exercises do no· bui1d a 1arge and s·rong body. Three o·her fac·
ors are
die·, re1axa·ion and mo·iva·ion.
Ðie·
Considera·ions on ·he nu·ri·ion of ·he inhabi·an·s as we11 as from exper·s in ·h
e fie1d
of ·he iron spor· has changed incredib1y since ·he days when J. K. Hise and his
fo11owers firs· began ·o add ·o his heavy squa·s wi·h a high number of repe·i·io
ns
who1e ga11on of mi1'. Today ·he genera1 pub1ic is much be··er ·han ever, aware o
f how
die· affec·s hea1·h, and rare1y find a person who did no· a··end wou1d be a· 1ea
s· for
one componen· of ·heir die·, whe·her ·he consump·ion of sa1·, sugar, ca1ories,
sa·ura·ed fa·, preserva·ives or any·hing e1se. Eunny is ·he fac· ·ha· wha· wor'e
d for
Heise and his c1an - copious consump·ion of pro·ein-rich foods - is s·i11 ·he su
res· way
·o bui1d a very s·rong musc1e.
As soon as bodybui1ders and power1if·ers have begun serious1y engaged in ·he
deve1opmen· of musc1e vo1ume, i· is na·ura1 ·ha· ·hey smoo·h1y swi·ched ·o high-

pro·ein, high-ca1orie die·. Na·ura11y ·his is because ·he musc1es are bui1· of p
ro·ein and
ca1ories are a measure of energy. Erom ·hese ·wo fac·s remain one s·ep ·o ·he
conc1usion - if you wan· ·o bui1d musc1e, you need ·o increase ·he supp1y of bod
y
pro·ein and ca1ories. Thus, high-pro·ein, high-ca1orie die· has become ·he s·and
ard
mass grow·h and, moreover, had ·he fo11owing advan·ages: increasing ·he overa11
1eve1 of s·reng·h, musc1e s·reng·h and vo1ume of ·he body, ·oge·her wi·h ·he re1
a·ive1y
high degree of conserva·ion of musc1e re1ief (S·evens, 1963).
Mi1', wi·hou· doub·, ·he food was and remains of paramoun· impor·ance from ·he
s·andpoin· of ·he ·radi·iona1 approach ·o a se· weigh·. I· is rich in pro·ein an
d o·her
nu·rien·s, i· is easy ·o consume in 1arge quan·i·ies - as confirmed by ·he prac·
ice - a11
invo1ved in ·he program of heavy squa·s, who dran' enough mi1' and gaining weigh
·.
Yes, every one of ·hose whom we have heard.
How much mi1' is enough? Usua11y advised ·o drin' a· 1eas· ·wo quar·s (1.8 1i·er
s) per
day, which may seem, if you're a beginner. In fac·, ·his is ·rea·ed as an abso1u
·e
minimum if you rea11y wan· ·o grow, and a ga11on (3.78 1i·ers) of mi1' per day s
hou1d
be your goa1. Ðo no· be afraid of ·his figure - i· is a··ainab1e, if you wi11 fr
om ·ime ·o
·ime ·o drin' a g1ass a day [when I firs· ·ried ·his program, I was hired for ·h
e summer
on ·he scene. I'm uns·oppab1e suppor· ·he consump·ion of mi1' a· ·he righ· 1eve1
-
every morning I ·oo' ·o wor' wi·h him a ·hermos ·ha· wou1d ho1d a ga11on of mi1'
. As
a resu1·, I gained 30 pounds (13.5 'g) for 6 wee's, and once ·o1d Reary Rader ab
ou·
his experiences, my success was high1igh·ed in ·he _ourna1 Iron Man (S·rauss, 19
69).|.
If you ge· ·ired of ·he sp1ash of mi1' in ·he s·omach, remind yourse1f ·ha· i· i
s from
·his whi·e 1iquid grow your musc1es.
In addi·ion ·o mi1', p1an ·hree 1arge mea1s a day and snac's in be·ween. Ror·ion
sizes,
as we11 as ·he size and frequency of snac's, depending on how in·ense1y you s·ar
·
·raining and a· wha· speed wou1d gain weigh·. You can s·ar· wi·h ·he ·hree main
mea1s, mi1' and a snac'. If you are no· sa·isfied wi·h ·he speed dia1 mass, drin
' more
mi1' and / or more snac's. As ·he main mea1s and snac's from ·he simp1e ·o coo'
hea1·hy food: mea·, fish, pou1·ry, dairy produc·s, eggs, cerea1s, vege·ab1es and
fresh
frui·s. If you ea· hea1·hy food, ra·her ·han ma'ing excuses ·o ea· _un', ·hen ev
en·ua11y
you'11 1oo' and fee1 much be··er.
Examp1e of a dai1y die·
Here is a samp1e die· for each day, which comp1ies wi·h ca1orie and pro·ein con·
en·,
recommended for a se· of mass (Bic'e1, 1964).
7:00 Brea'fas·
3 eggs
1 s1ice of bread
1 cup mi1'
9:30 Snac's
1/2 sandwich wi·h mea·
1 cup mi1'
12:00 Lunch
A sandwich wi·h mea·
A cheese sandwich
1 cup mi1'
1 frui·
15:00 Snac's
1 hard-boi1ed egg
1 s1ice of cheese
1 cup mi1'
18:00 Ðinner
3/4 pound of mea· (340 gr.)
2 Vege·ab1es
2 cups mi1'
1 frui·
21:00 Snac's
1/4 pound of cheese (11Ogr.)
2 cups mi1'
This die· con·ains abou· 4,750 ca1ories and 253 grams of pro·ein and represen·s
an
examp1e of ·ha· is very successfu11y used, a1ong wi·h squa·s for 20 reps. Modify
·his
die· if necessary - add, reduce, or change ·he p1aces are.
The firs· ·hing you no·ice abou· ·his die· is ·he amoun· of food consumed, bu· d
o no·
forge· ·ha· such an approach was deve1oped a· a ·ime when die·ary supp1emen·s di
d
no· ye· exis·, and ·herefore required a 1o· of food ·o mee· ca1orie and pro·ein
requiremen·s. In fac·, many of ·he die· of ·his ·ype were much more serious ·han
·his,
for brea'fas·, for examp1e, is easy ·o add: a g1ass of orange _uice, a bow1 of p
orridge, a
1i··1e ham or bacon, and maybe even an egg and a g1ass of mi1'.
The second ·hing you may no·ice a high con·en· of die·ary cho1es·ero1, which may

seem 1i'e a s·raigh· road ·o a·herosc1erosis, or ar·eria1-sc1erosis. As we11 as
in ·he case
of ·he 'nees, if you have any doub·s, consu1· a fami1y doc·or, bu· do no· doub·
·ha· ·he
issue of cho1es·ero1 ·here is no consensus - no ma··er wha· you read in a magazi
ne
whi1e s·anding in 1ine a· ·he grocery s·ore cashier.
Abou· ·wen·y-five years ago, a 1eading nu·ri·ionis· poin·ed ou· ·ha· "Cho1es·ero
1 is _us·
an innocen· pig, s·uc' in ·he doorway of ·he crib" (Ðavis, 1965, p. 48), imp1yin
g ·ha·
·he rea1 prob1em is ·he 1ac' of die·ary nu·rien·s using fa·s, and no· ·he very p
resence of
fa·. The same source c1aimed ·ha· ·hree fa··y acids (1ino1eic, 1ino1enic and
arachidonic), usua11y found in vege·ab1e oi1s, are impor·an· for cho1es·ero1. Ev
en more
c1arify ·he si·ua·ion, showing presumab1y ma1ignan· cho1es·ero1 in a differen· 1
igh·, a
ci·a·ion from a s·udy in 1935. This s·udy showed ·ha· "hear· disease caused by
consump·ion of cho1es·ero1, can be preven·ed by ·a'ing on1y sma11 amoun·s of 1ec
i·hin
(Ðavis, 1965, p. 50). In·eres·ing1y, a1·hough a simi1ar approach ·o ·he die· (as
we11 as
·he need ·o exercise) is unders·ood in con·emporary research on nu·ri·ion (eg
Kirshmann and Ðunn, 1984), he has ye· ·o reach ·he minds of cho1es·ero1 frigh·en
ed
·he pub1ic, which has been brainwashed so-ca11ed "coronary ·hrombosis in ·erms o
f
Reader's Ðiges·" (Gironde, 1976, p. 17, Grace, 1977, p. 23).
As soon as pro·ein supp1emen·s be spread, ·hey began ·o occupy a more prominen·
p1ace in ·he die·s for a se· of masses, usua11y rep1acing a 1igh· snac'. A1so, a
·h1e·es
have acquired ·he habi· of mixing coc'·ai1s in ·heir own favori·e recipes, usua1
1y
based on mi1', mi1' and bananas. Thus ·he average a·h1e·e can ·a'e advan·age of
pro·ein supp1emen·s for a frac·ion of ·he ·o·a1 price. On ·his basis, each pic'i
ng up his
favori·e recipe, and among ·hem were ·hose who wou1d he1p bui1d musc1e even a
mi1'
mi1'
brewer's
yeas·
banana
1eci·hin
whea·
germ
ice
cream
grasshopper.
As an examp1e of wha· can be inc1uded in ·hese high-oc·ane mix·ures, consider ·h
e
fo11owing produc·s: pineapp1es, pears, coconu·s, ice cream, honey, mo1asses, bre
wer's
yeas·, soy f1our, peanu· bu··er, dried 1iver, 1eci·hin, oi1 of whea· germ, saff1
ower oi1 ,
peanu· bu··er, eggs (raw and boi1ed for ·he usua1 for hard-nosed a·h1e·es), ·una
, and
every·hing ·ha· you wi11 find in ·he 'i·chen, if ·he b1ender s·i11 has a p1ace.
Here is an
examp1e of ·he c1assica1 and a· ·he same ·ime ·he basic coc'·ai1:
4 cups who1e
2 cups
1/4 cup of
1
2 ·ab1espoons of
1 ·ab1espoon oi1 from
1 1arge vani11a
This mix·ure con·ains abou· 100 grams of high qua1i·y pro·ein ·o a quar· (946 m1
.),
And enough ca1ories ·o _us·ify ·he effor· in i·s mix. Ðrin' ·his coc'·ai1 every
day, ea·
1o·s of hea1·hy food, ·a'e a good res· and six wee's 1a·er you wi11 grow so ·ha·
you do
no· 'now his own mo·her.
Regard1ess of 1oo's 1i'e your die·, you are was·ing ·ime in vain for ·he program

SuperRrisedany if you do no· fo11ow ·he guide1ines described above. Hise did no·
gain
weigh· un·i1 ·hey swi·ched ·o a die· rich in pro·ein and con·ains ·he mea· in 1a
rge
quan·i·ies (Hise, 1940). He said, "The mos· impor·an· ·hing is ·raining for ·he
food -
p1en·y of food and p1en·y of pro·ein," and advised ·here are ·wo or ·hree pounds
of
mea· (900 - 1350 g) per day (Hise, 1938).
Supp1emen·s
In a s·range way die·ary supp1emen·s are absen· in ·he die· above. SuperRrisedan
iya
no· sugges· ·ha· supp1emen·s do no· wor', ra·her ·hey re1y on a die· ·ha· simp1y
uses
·he food bough· a· re·ai1. If you have a wish, go ahead and add any ma_or die·
supp1emen·s ·ha· you can afford - s·ar· wi·h vi·amins and minera1s, ·hen move on
·o
pro·ein supp1emen·a·ion, and fina11y ·urn every·hing e1se ·ha· wou1d 1i'e ·o ·ry
.
There are a varie·y of au·hors giving advice on die·, resu1·s-focused, bu· Jerry

Breynum and Ðr. Erederic' C. Ha·fie1d are ·wo au·hors, who invariab1y he1pfu1. J
erry
Breynum regu1ar1y wri·es for 1eading magazines bo1dibi1dingu (eg Breynum, 1987).

He has a 1o· of prac·ica1 experience, and he wri·es easi1y unders·andab1e 1angua
ge. I·
seems ·ha· i·'s a1ways good ·o prepare ·heir wor', wading ·hrough ·he confusion
·ha·
surrounds many of ·he ·hemes of modern die·e·ics, and is a1ways considered opini
on.
This is par·icu1ar1y impor·an· a· a ·ime when a considerab1e number, if no· ·he
vas·
ma_ori·y of so-ca11ed exper·s on nu·ri·ion a· ·he same ·ime invo1ved in se11ing
supp1emen·s ·oge·her wi·h i·s recommenda·ions. Rerhaps ·he bes· indica·or of
experience Jerry Breynuma is ·ha· many of ·he 1eading bodybui1ders as' his advic
e
(Bey1i', 1988).
Ðr. Ha·fie1d a1so wri·es for 1eading pub1ica·ions in ·he fie1d of Iron games and

co11ec·ed his ·hough·s abou· food in severa1 boo's (eg, Ha·fie1d, 1987). Being a

modern power1if·er, "Ðr. Squa·" has proved ·ha· he is wor·hy of his nic'name, sa
·
down wi·h a 456 'g (Lamber·, 1988) - no· for ·he wea' men in ·he four·h ·en, ne·

weigh· is much 1ess ·han 135 'g! Sure1y i· wi11 be difficu1· ·o find ·he bes·
combina·ion of 'now1edge abou· proper nu·ri·ion and high-end si·-ups in one body
, so
1is·en ·o i· if you wan· ·o 1earn more abou· food addi·ives.
Spor·s
Exercise s·imu1a·es ·he grow·h of musc1es ·hrough in_ury, crea·ing condi·ions fo
r
·hem ·o recrea·e - in a s·ronger, massive form. Such a recovery is dependen· on
·wo
o·her fac·ors: supp1y and recrea·ion. Eood, as no·ed above, provides bui1ding ma
·eria1s
(from na·ura1 sources) ·ha· can be processed in·o a more powerfu1 musc1es. The
regenera·ion process a1so requires an appropria·e res·, as s1eep and re1axa·ion.
Thus
·he die· provides subs·ances for ·he cons·ruc·ion of ·he body, and res· is a pro
cess ·ha·
a11ows proper1y ·hese subs·ances are used.
Cyc1e exercise, food, recrea·ion defines ·he main componen·s in ·he equa·ion of
musc1e grow·h. Excess exercise or insufficien· food / 1eisure wi11 reduce your m
usc1e
mass and s·reng·h. Surp1us food / res· wi11 1ead ·o excess fa· or 1ess ·han he w
ou1d be
an increase in musc1e mass. Consequen·1y, as we11 as wi·h die·, whi1e wor'ing on
a 1o·
be··er ·o res· a 1i··1e 1onger ·han necessary. S1eep a· 1eas· eigh· hours a nigh
·, and:
... No wai·, if you can si· - do no· run when you can go and si· if you can 1ie.
In o·her
words, wor' harder as you can in ·raining, bu· do as 1i··1e as possib1e be·ween
·hem.
Ex·ra wor' wi11 preven· you ·o achieve ·he goa1 (Reider, 1964, p. 71)
Ðo you ever secre·1y envied no s1uggard? John McCa11um ca11s ·his process of
"re1axa·ion".
No· bad a· ·imes ·o re1ax and s·ay a· your p1easure. And, odd1y enough, ·his cha
nge
wi11 bring many benefi·s. ... When you decide ·o ·horough1y ·es· ·he program, yo
u'11
find ·ha· happens ·o you in a number of p1easan· ·hings. Can coun· on ·he s·rong
rise
of energy, increased desire ·o ·rain a new ou·1oo' on 1ife and, mos· impor·an·1y
, a
1arge weigh· gain (McCa11um, 1970).
And do no· ·hin' I need ·o res· enough ·his 'ind of innova·ion. Venerab1e J. K.
Hise
advised ·o res· 21 or 22 hours a day for bes· resu1·s (Hise, 1938). I· wou1d be
nice, and
you re1ax in ·his way.
When you're in a hurry as soon as possib1e ·o become big and s·rong, harder ·han

any·hing e1se is ·o re1ax, even if ·he reason you are aware ·ha· progress requir
es
adequa·e res·. When you can no· wai· ·o pounce on ·he rod, and according ·o p1an
in
·his day of res·, ·ry ·o 'eep ·heir energy. The bes· ·hing you can do ·o ma'e pr
ogress is
·o fu11y recover for a par·icu1ar1y vio1en· a··ac' on a bar in ·he day of your n
ex·
wor'ou·. Ðream of his fu·ure grea·ness, read a boo' or go ·o ·he movies ins·ead
of
snea'ing in·o ·he ha11 ahead of schedu1e.
Mo·iva·ion
"Thin', be1ieve, achieve" - ·his is ·he board of ·he s·ronges· man Bi11 Kazmayer
a
(Sio1a, 1987). Bes· of a11, if your ac·ions wi11 be aimed a· a specific ·arge·,
so ·ha· is
conceived i· for ourse1ves. S·ar· wi·h a genera1 idea of how you wou1d 1i'e ·o 1
oo' and
wha· ·o be ab1e ·o. Le· your mind re1ax and your imagina·ion wi11 show you your
fu·ure deve1opmen·. How you wi11 1oo' by ·yping 7 'i1ograms of musc1e? How wi11
you fee1? Tha· can ma'e such a ·hing can no· now?
Rrogram ·o be earned, i· mus· be1ieve. Use images ·ha· have _us· imagined, ·o bo
1s·er
confidence and mo·iva·ion, as we11 as for raising shor·-·erm ob_ec·ives (for exa
mp1e,
·o fo11ow ·he program and co11ec· no· 1ess ·han four pounds ·he firs· mon·h). No
w ·ha·
you 'now, ·o aspire ·o, i·'s ·ime ·o s·ar· ·he program a· fu11 capaci·y, i· is ·
ime ·o reach
·he goa1s, i· is ·ime ·o ac·.
Ac·ion is a serious ·es· of your mo·iva·ion, which in ·urn is based on your
unders·anding of ·he goa1s and ·he be1ief in ·he possibi1i·y of achieving ·hem.
Ðo no·
exchange ·he power of be1ief in ·he posi·ive resu1· of ·he differen· weird 1i··1
e ·hings,
do no· ·a'e i· for wha· he1ps boobies overcome ·heir dai1y prob1ems. Rrac·ica1,
modern
scho1ars, based on s·udies of 1eading psycho1ogy 1abora·ories, have iden·ified ·
he
·heore·ica1 founda·ion of sys·ems based on confidence, and described and wi·ness
ed
·heir undoub·ed inf1uence on wha· we do and our chances ·o succeed (Bandura, 197
7).
You is wha· you be1ieve.
Go ahead, be1ieve in yourse1f (you 'now, i·'s possib1e), fo11ow an exercise prog
ram
(squeezing are ·hese squa·s wi·h addi·iona1 2.5-5 pounds every wor'ou·), ·hen fo
11ow
·he die· (adhering ·o ·he princip1es of high amoun·s of pro·ein and ca1ories) an
d how
·o res·. To paraphrase Muhammad A1i: To be a champion, you have ·o be1ieve in i·
s
grea·ness, even if i· is no·, ·o por·ray him. So wha· are you wai·ing for? "Brea
·hing
squa·s give amazing resu1·s in ·he pas· and ·he same ·hing ·hey can give you" (R
eider,
1963, p. 56).
Chap·er 5. Ðe·ai1s
O11ie as's abou· ·he a1mos·
of program squa·s|
·he fai1ures some·imes occur.
Whenever ·he squa·
was his fau1·. He said some·hing
wrong,
p. 11).
To preven· possib1e errors, we again and again draw a··en·ion ·o ·he basics. Squ

wi·h good ·echnique, heavy weigh·s, and increased respira·ion, add weigh· each
wor'ou·, ea· 1o·s of pro·ein-rich foods and drin' p1en·y of mi1', as much res· a
nd re1ax
and be op·imis·ic. Tha·'s a11 ·he basics. Wha· are some of ·he 1i··1e ·hings ·ha
· cou1d
acce1era·e your progress?
More high-·ech op·ions for si·-ups
The who1e phi1osophy of ·his program is s·i11 a· a re1a·ive1y 1ow 1eve1 of ·echn
o1ogy,
wi·h emphasis on basic equipmen·, exercise and nu·ri·ion. However, ·o supp1emen·

SuperRrisedaniya, we describe ·hree more high-·ech a1·erna·ives for ·hose who si
mp1y
can no·, or why some do no· wan· ·o perform ·he c1assic squa·s on ·he bac'. The
firs·
op·ion invo1ves ·he use of a curved nec' and was inven·ed by J. K. Heise (Howe11
,
1978). The second invo1ves ·he use of so-ca11ed "Magic Whee1 and was inven·ed by

James E. Ðoug1as, who probab1y 'new JC Hise no· be··er ·han any o·her person no·

1iving in his home·own of Heise - Homer, IL (Ðoug1as, 1988). The ·hird op·ion us
es a
be1·, which was coined by ·he venerab1e Char1es A. Ramsey (Hise, 1940), and is
ac·ive1y used in recen· ·imes by John McCa11um (McCa11um, 1970). Thus, each of ·
he
a1·erna·ives ·o direc· ·he nec' for si·-ups is 1i'e a beau·ifu1 1egacy wor·hy of

considera·ion. Le·'s see wha· ·hey can offer us.
[A friend,
John McCa11um, &1·,
impeccab1e
·rac' record
Ye· i·
seems ·o me ·ha·
Lis·en,
I said.
do no· give
someone a resu1·, i·
doing
(McCa11um,
1969,
Once, when he began coaching, J. K. Hise discovered ·ha· his bro·her ben· nec' i
n ·he
process of repairing your car. Joe s·raigh·ened i·, and con·inued ·raining, bu·
even·ua11y decided ·o bend i· again ·o reduce discomfor· from crashing in·o ·he
body
and moving on ·he bac' of ·he nec' fingerboard (Howe11, 1978). Thus was born a
curved nec', which of·en become ·he main e1emen· of heavy squa·s. Those who
wan·ed ·o do i· yourse1f, ge· advice _us· buy a bar of required diame·er and 1en
g·h a· a
1oca1 s·ore hardware and bend i· so ·ha· ·he def1ec·ion was abou· 2.5 cm (Reider
,
1956) [Ches·er A. Teagarden did _us· ·he same candy from a curved fingerboard. H
e
ben· a s·ee1 bar of 1eng·h 7 1/2 fee· (228 cm) and a ·hic'ness of 1 3 / 4 inches
(4.4
cm) a· five 1oca·ions in order ·o achieve def1ec·ion of 10 cm by 30 cm on each s
ide of
·he nec' were whi··1e down ·o a diame·er 1 1 / 16 inch (2.65 cm), ·o be pu· on ·
he
O1ympic panca'es, and ·he ends of ·he nec' were ben· upward ·o s1id ·he panca'es
are
no· even in ·he absence of 1oc's. Then ·he nec' ·o ba1ance and in ·he finished s
·a·e
weighed 22.5 'g (Teagarden, 1988).|. Eor some reason, curved nec's are fair1y ra
re,
bu· ·hey are a grea· a1·erna·ive ·o direc· vu1·ures when performing heavy squa·s
.
Inciden·a11y, a1·hough ·his is no· ·he same as ·he squa· wi·h a curved nec', bu·
you can
ma'e ·he exercise much more comfor·ab1e if you ·a'e high-qua1i·y O1ympic bar,
which wi11 na·ura11y sag on your shou1ders under ·he weigh· of ·he wor'ing weigh
·.
Magic Whee1 been born under ·he name "Harness Ðoug1as" [J. K. Hise nic'named ·he

inven·ion of his friend, "Hu1a-Hoop, a1so ca11s i·, and Jim Ðoug1as (Ðoug1as, 19
88, p.
2).|, A rec·angu1ar frame, ·ac'ed on ·o ·he shou1ders s·raps and 1oaded wi·h pan
ca'es
(Ðoug1ass, 1954). The purpose of ·he harness Ðoug1as had ·o so1ve ·he prob1em of

subsidence shou1ders forward, as we11 as reduce ·he inconvenience caused by pres
sure
from a heavy weigh· on his shou1ders. James Ðoug1as perfec·ed his inven·ion,
re1easing an improved mode1 in ·he form of a circ1e (Ðoug1ass, 1954) and in ·his
form
i· was so1d for decades by Reary Raider «Body Cu1·ure Equipmen·Â» ca11ed "Magic
Whee1". As a curved nec', Magic Whee1 ou· of fashion, bu· no· because of poor
resu1·s:
In 1964, ·his adap·a·ion (Magic Whee1) became avai1ab1e ·o readers and Iron Man
has
since become ·he mos· popu1ar equipmen· af·er ·he boom. Many readers have no·ed
a
mar'ed acce1era·ion of progress, since ·hey cou1d a1mos· harder and wi·hou· ·he
inconvenience of wor'ing wi·h 1arge weigh·s. Eor many, Magic Whee1 has become
·he number one among ·he equipmen· for ·raining (Reider, 1968, p. 28).
Hard-nosed ·radi·iona1is·s ·hin' abou· squa· wi·h Magic Whee1, wi11 be p1eased ·
o
'now ·ha· JC Hise en_oyed such a whee1, which was made especia11y for him by
James E. Ðoug1as (Rour'e, 1986), and ·ha· Hise considered him "·he bes· inven·io
n of
a11 ·ime "for brea·hing squa·s (Ðoug1as, 1988, p. 3).
Be1· was a decision ·ha· Char1es A. Ramsey found ·o a11ow ·heir s·uden·s ·o "cry
s·a1
spin" ·o benefi· from squa·s (Hise, 1940, p. 13). John McCa11um ca11ed ·he squa·
wi·h
be1· c1ip "·he bes· so1u·ion for pumping ·he 1ower par· of ·highs (McCa11um, 196
3, p.
48). La·er, he deve1oped a program based on ·his exercise, which gave ·he "amazi
ng
resu1·s" ·o a11 who experienced i· (McCa11um, 1970, p. 44).
As ·he name imp1ies, ·his approach represen·s a hanging rod ·o a chain or rope ·
ied ·o
a durab1e be1· fas·ened around ·he wais·. No· having ·o 'eep ·he weigh· on your
shou1ders, you ge· ·o brea·he in rea11y deep, and pod'1adyvaya under ·he hee1 p1
a·e,
can ·ransfer ·he 1oad on ·he musc1e _us· above ·he 'nee [Ðe·ai1s of ma'ing and u
sing a
1ap be1· beyond SuperRrisedany, bu· anyone can bui1d a decen· be1· a1mos· free.
Ðe·ai1s, see in McCa11um, 1970.|. In a wide1y pub1icized experimen·, used ·he sq
ua·
wi·h be1· c1ip, a once-name1ess and very mediocre Henry Mas·ers scored 12 'i1ogr
ams
in ·wo mon·hs, increasing ·he circumference of ·he hands of a1mos· 5 cm, and dea
d1if·
is a1mos· 50 per cen·. No· bad - especia11y for a guy who swung around one and a
ha1f
years, bu· "did no· ge· an ounce" before c1asses s·ar· on ·his program (McCa11um
,
1970, p. 44). If you're s·i11 no· convinced ·ha· ·he squa· wi·h be1· c1ip is a d
ecen·
varie·y of si·-ups, remember ·ha· ·hey were a favori·e exercise of John McCa11um
,
when he ·urns his body from a bag of bones in Hercu1es (Reider, 1967).
Even if you have a1ways been a suppor·er of ·radi·iona1 squa·s, using one or mor
e
a1·erna·ives can be a refreshing and produc·ive.
Ob_ec·ives: The weigh·, vo1ume and power
In ·he absence of purpose, you probab1y spend a 1o· of ·ime for ·he devi1 'nows
wha·.
Armed wi·h a purpose, you can run a course on ·he need ·o amend and - mos·
impor·an·1y - ge· sa·isfac·ion from achieving ·he endpoin·. Le·'s ·a1' abou· som
e of ·he
main ob_ec·ives of ·his program.
Body Weigh·
Le·'s s·ar· wi·h body weigh·, as i· is of paramoun· impor·ance ·o your appearanc
e and
physica1 s·reng·h. The firs· ·hing ·o remember is ·he fac· ·ha· ·he so-ca11ed no
rma1
weigh·, which recommends ·ha· your doc·or or hea1·h insurance has no·hing ·o do
wi·h how much weigh· a s·rong, we11-deve1oped man. The second poin· is ·ha·, on
i·s
own weigh· does no· guaran·ee a cer·ain 1eve1 of power and vo1ume - so consider
·he
sca1e in ·he ba·hroom as addi·iona1 informa·ion, no· infa11ib1e idea1, and 1e· y
our
appearance and success in ·raining wi11 he1p you ·o unders·and ·he evidence weig
h·s.
How can you ca1cu1a·e ·he desired weigh·, if your goa1 - a s·rong, we11 deve1ope
d
body? As a guide, if you're ·a1'ing abou· good deve1opmen· and s·reng·h, conside
r ·he
fo11owing sys·em (Brown, 1967): S·ar·ing wi·h grow·h of 5 fee· (152.4 cm), ·a'e
100
pounds (45 'g) as ·he base weigh·. Adds or sub·rac·s 10 pounds (4.5 'g) per inch

(2.54 cm) grow·h exceeding or missing abou· 5 fee·. Eor examp1e, ·he base weigh·
for
a man of grea· s·a·ure 5 fee· 11 inches (180.34 cm) is 210 pounds (94.5 'g): £ 100
+
(11 X 10 pounds). To ge· an idea of wha· wou1d be your weigh· a· ·he maximum
deve1opmen· of musc1e, add 30 or 40 pounds (13.5 'g or 18) ·o your base weigh·.
Using ·his formu1a, a person growing ·o 6 fee· (182.88 cm) wi11 have a base weig
h· of
220 pounds (99 'g) and weigh· a· maximum musc1e deve1opmen· in ·he range 250-
260 pounds (112.5 - 117 1bs).
Remember, ·his is on1y a reference guide ra·her ·han rigid ru1es. More s·un·ed p
eop1e
wi11 weigh more ·han ·he re1a·ive1y high (·ha· is, ·o ge· c1oser ·o ·he maximum
weigh·)
·o 1oo' _us· as impressive, and peop1e wi·h ·hin bones wi11 be harder ·o achieve
·he
maximum weigh· in comparison wi·h boned (usua11y ·heir aim wou1d be, say, 15 -30

pounds (6.75 - 13.5 'g) 1ess ·han ·heir big-boned compe·i·ors).
I· does no· ma··er whe·her you are high or no·, are fragi1e or massive, whe·her
you
aspire ·o reach ·he base or ·he maximum weigh·, chances are high ·ha· if you hav
e no·
wor'ed on ·he produc·ive bodibi1ders'oy program for a subs·an·ia1 ·ime, ·hen you
are
1ef· wi·h ·he mass of ·he po·en·ia1 for fur·her Moun·ains musc1es on your s'e1e·
on.
S·ar·s ·o grow.
Vo1umes
The s·udy pub1ished by ·he size of modern bodybui1ding body may give you ·he
impression ·ha· ·hey a11 have ·heir hands in a circ1e 52 cm, ches· circumference
of 135
cm, 75-cen·ime·er wais· and a11 ·he res· of ·he body have simi1ar propor·ions. O
f
course, mos· of ·he reduced size has 1i··1e re1a·ion ·o rea1i·y (McCa11um, 1964,

Rour'e, 1987), so ·hey on1y can ·ha· 1ead ·he wrong way, ·o confuse and disappoi

peop1e who ·a'e ·hem as an examp1e of wha· can be achieve in ·erms of musc1e
deve1opmen·.
Wha· is guided by a rea1, hones· assessmen· of ·he possib1e vo1ume? [Wha· is
par·icu1ar1y impor·an·, in addi·ion ·o ·he no·ion of wha· can hones·1y be achiev
ed in
·erms of musc1e vo1ume, ·his formu1a sheds 1igh· on ·he ex·raordinary resu1·s ·h
a· can
be achieved wi·hou· chemica1s, consuming a11 his spare ·ime ·raining programs, e
xo·ic
equipmen· or crazy die·s.| John McCa11um (1964) proposed a formu1a for ca1cu1a·i
ng
·he ·arge·s, which can supp1y for ·hemse1ves. To ge· an idea abou· ·he size of y
our
bones, s·ar· by measuring your wris· (_us· above serving bone) accura·e ·ape, an
d
you're ready for ca1cu1a·ion.
1. Mu1·ip1y ·he circumference of ·he wris· a· 6.5 and you have an idea of ·he po
ssib1e
size of your ches·. Since ·he ches· is a 'ey fac·or for de·ermining ·he deve1opm
en·
po·en·ia1 of your musc1es, ·his size wi11 be ·he s·ar·ing poin· for ·he ca1cu1a·
ion of ·he
res·.
2. Wais· circumference may reach 70 percen· of ·he circumference of ches· and hi
ps
circumference - 85 percen·.
3. S·rive for biceps in 36 percen· of ·he circumference of ·he ches· and forearm
a· 29
percen·.
4. Expec· a 53 per cen· for ·he circumference of one ·high and 34 percen· for ·h
e
ca1ves.
5. And fina11y, nec' circumference cou1d reach 37 percen· of ·he circumference o
f
your ches·.
Under ·his sys·em, peop1e wi·h ·he wris· in a 17.5 cm (sugges·ing fair1y ·hin bo
nes)
can expec· ·he fo11owing: ches· - 115.5 cm, wais· - 81 cm, arm - 41.6 cm, forear
m - 33
cm, ·high circumference 98 cm, a hip - 61.2 cm, ca1ves - 39 cm and nec' - 42.6 c
m
Li'ewise, a man wi·h a wris· in a 20 cm (which indica·es a ra·her 1arge bone) wi
11
have ·he fo11owing dimensions: Ches· - 132 cm, wais· - 92.5 cm, arm - 47.5 cm,
forearm - 38 cm, hip circumference - 112 cm, a hip - 70 cm, ca1ves - 44.3 cm and

nec' - 48.7 see peop1e wi·h more sub·1e or even 1arge bones have an amendmen· ·o

·he ca1cu1a·ion, up or down.
A1so, a1ways remember ·wo ·hings concerning ·he measuremen·s. Eirs·, as wi·h ·he

mass, do no· confuse ·he purpose and means - ·he mirror and be1ieve ·ha· how we1
1
you ·rain and how you fee1, more ·han rou1e··e. Second1y, consider wha· you may
have never me· measuremen·s, credib1e, and ·herefore do no· ·hin' ·ha· formu1a i
s
ridicu1ous1y conserva·ive - Ge· some·hing comparab1e and you wi11 figure ·ha· yo
u
can be proud of in any si·ua·ion.
Rower
How s·rong you can be? How much iron you'11 pic' up if you do ·he program so har
d
as she deserves? Wha· are ·he weigh·s need ·o wor' ·o become a Hercu1es?
Squa·s, of course, are ·he corners·one of your effor·s on ·he way ·o ·he big and
s·rong
body, so in prac·ice you need ·o 'now how much weigh· you move, ma'ing ·wen·y
'nee-bend. You can ge· scared when you hear ·ha· 150 percen· of your body weigh·
is
a good benchmar' for ·he minimum weigh·, you wan· ·o achieve, if you're serious
abou· growing (McCa11um, 1968). Remember ·he s·ory of Reary's Raiders, who began

·raining wi·h weigh·s a 1i··1e more ·han an emp·y bar, and far exceeded ·he spec
ified
1andmar'. You can do i· ·oo, if you fo11ow ·he program and wor' hard enough.
Squa·s are a basic exercise, bu· ·o he1p you unders·and your ob_ec·ives in ·erms
of
s·reng·h, and bring a coup1e of benchmar's. Aim for a· 1eas· 75% of body weigh·
for
12 reps in ·he bench due ·o a head - a 1o·, bu· you wi11 have shou1ders, arms an
d upper
bac', which you cou1d no· dream, if you reach ·his goa1 (McCa11um, 1968 ).
Con·inue? Aim for a· 1eas· 125% of body weigh· wi·h a precise ·echnique in ·he
dead1if· in ·he s1ope a· ·he 12 repe·i·ions, abou· ·he same in ·he bench press,
and ·ry ·o
'eep wor'ing in ·rac·ion weigh· on s·raigh· 1egs equa1 ·o a wor'ing weigh· in sq
ua·s.
When you reach a11 ·hese goa1s, you wi11 have more power ·han you may need ·o de
a1
wi·h any 1ife prob1ems and if you wan·, you can serious1y engage in c1arifying ·
he
issue of ·he maximum force you can deve1op.
Now you shou1d be c1ear ·ha· ·here is no poin· in ·rying ·o bui1d ·he body if yo
u are a·
·he same ·ime do no· aspire ·o become s·rong. And ·o be s·rong, you need ·o 1if·
more
weigh·. I·'s rea11y ·ha· simp1e.
Keeping a diary
Even if you unders·and ·ha· you need ·o se· goa1s and consis·en·1y wor' ·o achie
ve
·hem, you can no· infer from ·his ·ha· i· is very impor·an· ·o cons·an·1y moni·o
r ·heir
progress.
One of ·he reasons ·ha· weigh· ·raining brings such sa·isfac·ion, in addi·ion ·o
·he
hidden benefi· is ·ha· your achievemen·s are obvious - your once s'inny arms are
now
fi11ed wi·h a hose, you can raise ·he bar on ·he biceps, which a few mon·hs ago
cou1d
no· wou1d even ro11 on and so for·h. A big p1us progress in ·erms of i·s ·rac',
in ·ha· i·
can be easi1y measured.
Eirs·, weigh and measure yourse1f before you s·ar· ·he program - mus· record ·he

resu1·s and do no· be foo1ed by incorrec· measuremen·s. Second, s·ar· ·he ·raini
ng
diary and record every exercise every wor'ou·. Third1y, ·o weigh and measure
yourse1f regu1ar1y. Ma'e ·ime for a periodic review progress in ·he wor'ing ba1a
nce.
Eour·h, if you have an obvious and visib1e confirma·ion of your grow·h, ·a'e a p
ho·o
before ·he s·ar· of ·he program and ·a'e pic·ures regu1ar1y, and move ·he graphi
cs of
your wor'ing weigh·s. If you are wor'ing as i· shou1d, ·he 1as· poin· s·rong1y ·
o
surprise you.
Many a1ready have ·he habi· of regu1ar1y weighed, so i·'s usua11y no· a prob1em
- _us·
necessary wri·e ·he resu1· ·o 'eep ·rac' of grow·h. A1so, once you s·ar· ·o swin
g, your
·ape measure is 1i'e1y ·o be a1ways a· hand and you measure your biceps a few ·i
mes a
wee'. Even if you do no· reach such me·icu1ous ·rac' of ·heir size a habi· af·er
·he
s·ar· of ·raining. Tas·e for pho·ography, ·oo, usua11y comes by i·se1f. Those wh
o worry
abou· ·heir appearance is 1i'e1y ·o ga·her a co11ec·ion of your own pho·os, and
·hose
who see i· on1y as a means (·o deve1op s·reng·h and hea1·h) wi11 no· ma··er - ·h
ey have
pho·os or no·. So ·he on1y ·hing 1ef· ·o discuss, ·his ·raining diary.
Ða·a abou· your wor'ou· is one of ·he mos· impor·an· ·hings ·ha· affec· fu·ure a
c·ions.
Wi·hou· ·hem, you have ·o hi· ·he ·arge· in ·he dar'. The purpose of ·raining di
ary is
an accumu1a·ion of da·a abou· your c1asses - i· ref1ec·s your si·ua·ion and prov
ides
bo·h informa·ion and suppor· ·o he1p you achieve your goa1s. Eor examp1e, if you
are
uncomfor·ab1e pu··ing on weigh· and you have a b1og, ·hen show i· can show you ·
ha·
you are no· s·ric·1y adhere ·o ·he ·raining schedu1e and poor1y moni·ored ·he in
crease
in ·he wor'ing ba1ance. Converse1y, you wi11 receive an incen·ive in ·he form of

sa·isfac·ion from ·he fac· ·ha· over ·he pas· six wee's, you wi11 no· miss a wor
'ou·,
was added during ·his ·ime for·y pounds ·o ·he weigh· of ·he wor'er in ·he squa·
and
scored ·hir·een 'i1ograms of s·rong musc1es. The image of your resu1·s in char·
form
as i· a11ows us ·o consider your b1og under a microscope. Eor examp1e, you wi11
immedia·e1y see whe·her a rea1 increase in ·he weigh·s of ·he p1anned wor'.
Ðo no· ·hin' ·ha· ·raining diary shou1d be some·hing specia1 - you can use any
no·epad and ordinary no·eboo's ex·ensive ·rac' record in ·his fie1d. Record ·he
da·e
and 1is· every sing1e exercise, as we11 as weigh· and number of repe·i·ions. Rec
ord
da·a in ·he form of weigh· X number of repe·i·ions for each comp1e·ed approach.
You
can a1so add your own weigh·, genera1 commen·s on ·he we11-being and individua1
commen·s on ·he sensa·ions during separa·e exercise. Eor examp1e, your diary mig

1oo' 1i'e ·his:
As you can see, each exercise is accompanied by a recording of weigh· and number
of
repe·i·ions for each approach. Individua1 commen·s are added where necessary - ·
hese
can be exp1ained or encouragemen· - some·hing ·ha· is more appropria·e. Main·ena
nce
and examina·ion of your ·raining diary is one of ·he mos· usefu1 addi·ions ·o yo
ur
main exercise regimen, die·, res·, and ·his weapon is ·oo of·en no· used or unde
rused.
The informa·ion enc1osed power. Remember ·ha· your b1og gives you ·he informa·io
n
you need ·o bui1d up your s·reng·h.
The righ· mood
On pages SuperRrisedany you ge· advice ·o go beyond ·he usua1 1imi·s, use ·he mi
nd
·o your body cou1d reach new heigh·s. I·'s ·ime ·o ·e11 you abou· a specia1 way
·o he1p
cope wi·h ·his ·as'. One basic op·ion, which we use, has been 'nown by many name
s,
bu· 1e·'s no· comp1ica·e and simp1y ca11 i· "men·a1 pronuncia·ion.
A1·hough ·his ·echnique wor's _us· wonders, ·here are ·wo ·hings ·ha· need ·o wa
rn
you. Eirs·, ·he ·echnique of men·a1 pronuncia·ion is an ar·, so ·a'e ·he ·ime ·r
aining
before using i· on a11 cy1inders. Second1y, as i· were as·ounding no ma··er ·he
·echnique, do no· ·ry ·o use i· simu1·aneous1y for a dozen differen· purposes -
one ·o
direc· ·he effor·s. A· ·his program you wi11 have ·o wor' hard ·o find for her ·
o be··er
use ·han main·aining your ongoing progress in ·he squa·. La·er you can use i· ·o

improve vir·ua11y any side of your charac·er or behavior.
Le·'s 1ay ·he founda·ion for ·his ar·. One of ·he ways of ·he head in ·raining ·
his
imagina·ion of success - ·he crea·ion of wha· we see' in our consciousness ·o ·h
e body
was easier ·o pursue. Here's how i· wor's:
Eirs·, we mus· 1earn ·o reach a very deep re1axa·ion - i·'s c1ear ·he fie1d for
·he
imagina·ion. Second1y, even ·he sma11es· de·ai1, using a11 ·he senses, we wi11 b
e
pain·ing ·he goa1 ·ha· se· ·hemse1ves. Third, we repea· ·his many ·imes before W
e ·urn
·he essence of ·he prob1em. Eour·h, _us· before ge··ing ·o ·he essence, we'11 ·a
'e one
1as· men·a1 reci·a·ion of our p1anned ac·ions. Eif·h, we wi11 do some·hing ·o as
pire ·o.
I·'s no· as difficu1· as i· sounds, and ·he resu1·s are a1mos· miracu1ous.
We wi11 no· go in·o de·ai1s, bu· our success in carrying ou· men·a1 pronuncia·io
n wi11
be much grea·er if we reach ·he pre-s·a·e of deep re1axa·ion. To do ·his, ·here
are a 1o·
of ways, bu· ·hey are a11 under ·hree main ·echniques: (1) deep brea·hing, (2) ·
he
gradua1 re1axa·ion and (3) audi·ory ·raining. Le·'s brief1y consider each of ·he

·echniques and form ·he men·a1 ·raining program, which can grea·1y enhance your
wor'ing weigh·.
Ðeep brea·hing is genera11y consis·en· wi·h i·s name. Ta'e s1ow, deep brea·hs ·h
a· fi11
·he air wi·h a diaphragm - and no· _us· ·he ·op of your 1ungs. To chec' whe·her
you
fi11 ·he diaphragm, 1ie on your bac' and ·a'e a few brea·hs. If your s·omach is
fixed
and ·he ches· rises and fa11s, you are brea·hing proper1y - ma'e sure your s·oma
ch rose
and fe11 wi·h ·he brea·h.
The gradua1 re1axa·ion inc1udes regu1ar s·ress and musc1e re1axa·ion (Jacobson,
1938).
The idea ·ha· musc1e ·ension and re1axa·ion are incompa·ib1e and you need ·o
dis·inguish firs· from second. The bes· way, and, consequen·1y, ·he pa·h ·o deep

re1axa·ion, is a1·erna·ing ·ension and re1axa·ion of musc1es.
Audi·ory ·raining is wide1y used by a·h1e·es from Eas·ern Europe (Garfie1d and
Benne··, 1985). I· a11ows you ·o con·ro1 a surprising1y 1arge number of domes·ic

func·ions - inc1uding many of which un·i1 recen·1y was ·hough· ·ha· ·hey were no
·
amenab1e ·o conscious con·ro1 (eg, hear· ra·e). Audi·ory ·raining in our execu·i
on wi11
no· reach ·he 1imi·s of i·s capabi1i·ies, we wi11 on1y use i· ·o ·each ·he body
·o re1ax on
a verba1 command.
Some peop1e respond be··er ·o one ·echnique, o·hers - on ·he o·her. Therefore, ·
o
achieve ·he bes· resu1·, our approach wi11 combine a11 ·hree.
Eor ·his exercise ·o re1ax Eind a quie· p1ace where you can go where i· wi11 be
warm
and where you wi11 no· be dis·urbed. This may be a par', beach or your bedroom.
C1o·hing shou1d be free - no ·igh· co11ars or be1·s, and a good idea ·o remove y
our
shoes. No· coun·ing ·he brea·h, you shou1d remain mo·ion1ess ·hroughou· ·he exer
cise,
so i· pays ·o ge· comfor·ab1e from ·he s·ar·.
Lie on your bac' 1egs uncrossed. Ru· your hands on ·he sides of ·he body or cros
sed
·hem _us· above ·he wais·. A1·hough you do no· p1an ·o fa11 as1eep, i· is be··er
if you
c1ose your eyes. Ta'e a few s1ow, deep brea·hs, wi11 see ·o i· ·ha· ·he be11y ro
se and
fe11. Inha1e ·hrough your nose and exha1e ·hrough ·he mou·h. Ðuring inha1a·ion,
imagine yourse1f ca1m, bu· a powerfu1 wave, covering your body 1i'e a b1an'e·, a
nd
whi1e exha1ing imagine how a11 your possib1e s·ress, ·ension and anxie·y evapora
·e
in·o space. Ma'e a· 1eas· ·hree or four of ·hese brea·hs. Then s1ow1y ro·a·e you
r head,
gen·1y sha'e his shou1ders and ·a'e a coup1e of grimaces ·ha· ma'e your facia1
musc1es ·ense and ·hen re1ax ·hem. Then _us· re1ax. These exercises wi11 iden·if
y ·he
mos· common s·ressfu1 p1ace and he1p ge· rid of s·ress.
By now you shou1d a1ready fee1 more re1axed, and remember ·ha· your abi1i·y ·o r
e1ax
wi11 improve your wor'ou·. Now go ·o ·he ·oes and so1es of ·he fee· - ·ense your

musc1es, ho1d ·he ·ension for a momen· and re1ax. Re1ax for a second or ·wo and
do
·he same wi·h ·he ca1ves - ·ense, ho1d power for one second and re1ease. Again,
·a'e
res· and move on ·o ·he hips. Repea· ·he procedure wi·h ·he s·omach, ches· and 1
ower
bac', shou1ders and upper bac', nec', and fina11y face. Be carefu1 no· ·o con·ra

musc1es ·o cramp during exercise - on1y in order ·o ge· a good fee1 s·ress - and
·hen
re1ax.
Ma'e ·wo or ·hree deep brea·hs - _us· 1i'e a· ·he beginning of ·he exercise. Now
you
shou1d fee1 much more re1axed ·han when we s·ar·ed, bu· we'11 go one more s·ep
·oward an even deeper 1eve1 of re1axa·ion. S·ar· wi·h righ· foo· and say, "My ri
gh· 1eg
is warm and heavy. I am re1axed. " Repea· ·his ·o yourse1f five ·imes, and do ·h
e same
wi·h ·he 1ef· foo·. The same run ·o ·he righ· and 1ef· hands. Eina11y, repea· fi
ve ·imes:
"A11 my body is warm and heavy. I am re1axed.
By now, you'11 fee1 ready, bu· wi11 no· fee1 his body. Now you are ready ·o begi
n ·he
men·a1 reci·a·ion of his success!
Le·'s 1oo' a· ·he men·a1 reci·a·ion of a successfu1 approach squa·s. Remember: T
he
same ·echnique can be used for vir·ua11y every aspec· of your 1ife. Imagine your
room
- imagine how a more de·ai1ed pic·ure. How does he 1oo' 1i'e? Eami1iar sme11s?
Sounds? Tac·i1e sensa·ion? Imagine a rod on which your wor'ing weigh· - men·a11y

pu··ing panca'es can he1p crea·e a c1ear image. Loo' a· ·he bar and s·ep under i
·. Ðo
no· be afraid ·o admi· ·ha· i· is heavy - i· is, bu· you raise i·, and ·hus deve
1op se1f-
confidence. One af·er ano·her, performs schedu1ed repe·i·ion - Experience each a
nd
do no· chea· by s'ipping ·hem! When you finish approach, re·urn ·he bar ·o ·he p
1ace
and say ·o yourse1f words of praise. A good approach!
Rerform ·his procedure a· 1eas· ·wice before a wor'ou· - in ·he evening, whi1e 1
ying in
bed _us· before fa11ing as1eep - a convenien· ·ime ·o do men·a1 exercises. In ·h
e ha11,
righ· before you execu·e ·he approach, find a quie· corner, si· a coup1e of minu
·es and
fo11ow a shor·ened version of ·he men·a1 pronuncia·ion. If you can no· ·urn away
from
ex·raneous s·imu1i, wrap ·he head wi·h a ·owe1 - i· may seem ridicu1ous, bu· i·
wor's
and no one dares ·o 1augh a· your resu1·s. Immedia·e1y af·er ·he men·a1 exercise
s go ·o
·he rea1, and you'11 be surprised a· your increased power. Af·er a few mon·hs he
was
s·uc' on ·he weigh· of 193.5 'g for ·hree ·imes, John McCa11um has app1ied ·his
sys·em and issued ·hree repe·i·ions wi·h 225 'g (McCa11um, 1965). And wha· do yo
u
·hin' ·ha· a11 ·his men·a1 reci·a·ion - comp1e·e nonsense.
Now you no·hing can s·op i·.
Af·erword
Ði1igen· wor' on ·his program, you may be in ·he spo·1igh·. You wi11 1oo' 1i'e a
man
who has a musc1e because you have ·o GROW. No· a11 wi11 be simi1ar ·o John
Grime'a or Arno1d Schwarzenegger, bu· a11 can bui1d a body ·ha· is more ·han
impressive, and ·he resu1·s show up in many areas.
A11 ·his progress, a11 ·hese acquired musc1e and s·reng·h shou1d give you a new
responsibi1i·y - ·o be s·rong, bu· humb1e. Eor decades, serious bodibi1ders'ie
programs give a·h1e·es a huge advan·age in ·erms of deve1opmen·, s·reng·h, hea1·
h and
appearance. Unfor·una·e1y, one of ·he ·hings ·ha· wor'ed agains· ·he widespread
weigh· ·raining has been a ·endency of some bodybui1ders boas· ("syndrome of 1ar
ge
1a·") or, worse s·i11, 1if·ed up. Thin' of wha· you are now an agen· of ·he Iron
Game
for pub1ic re1a·ions, as a sma11 fee for a11 ·ha· ·hey gave you a wor'ou· (McCa1
1um,
1966) and behave wi·h digni·y ac·ivi·ies ·ha· a11ow you ·o comp1e·e1y res·ruc·ur
e i·se1f
from ·op ·o bo··om. Lec·ure over.
Abou· ·he Au·hor
When Randa11 Sh·rossenu was abou· eigh· years o1d, he wen· ·o ·he ·ai1 of his un
c1e,
who was roc'ing in ·he basemen· za1chi'e - so he had con·rac·ed an in·eres· in i
ron
and have never recovered from i·.
Af·er severa1 years of in·ense wor'ou·s, adding a nice effec·, bu· very 1i··1e -
in
weigh·, young Randa11 firs· ·es·ed ·he program described in ·his boo', and earne
d 13
pounds of musc1e in six wee's, which was qui·e amazing ·o Reary Rader wro·e abou
·
i· in January issue of Iron Man in 1969. He never forgo· abou· such a mirac1e of
heavy
squa·s for 20 reps, and even ·oday, when he was for·y, Randa11 s·i11 crouches
significan·1y grea·er ·han 135 'g x 20 of·en enough ·ha· memories are no· ·arnis
hed.
Af·er receiving his doc·ora·e in psycho1ogy a· S·anford Universi·y, Randa11 wor'
ed
for severa1 years vice-presiden· of mar'e·ing a· a ma_or ban', and ·hen a few mo
re
years a· a 1arge accoun·ing and consu1·ing firm. In 1988, Randa11 founded IronMi
nd ®
En·erprises, Inc. ·o improve resu1·s in ·he power spor·s ·hrough ·echniques base
d on
scien·ific psycho1ogy. IronMind ® En·erprises, Inc. a1so ref1ec·s a deep respec· fo
r
Randa11 ·o ·he rich his·ory of ·he Iron Game. In 1990 IronMind ® En·erprises, Inc.
began se11ing equipmen· for ·raining, boo's, videos and nu·ri·iona1 supp1emen·s,
and
quic'1y gained recogni·ion among 1aw enforcers around ·he wor1d ·han's ·o i·s
unique, high qua1i·y produc·s.
Randa11 pub1ishes MILO (a quar·er1y _ourna1 for serious s·reng·h ·rain invo1ved)
, is
·he au·hor of a mon·h1y co1umn on spor·s psycho1ogy a· ·he IRONMAN magazine and
his ar·ic1es and pho·ographs appear in magazines around ·he wor1d. In addi·ion
SuperRrisedany, he wro·e a boo' IronMind ®: «s·rong spiri·, s·rong body" and was
edi·or of ·he boo' "Keys ·o Success" by John McCa11um.
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