Instructions

RE

Advanced Exercises.

Inch's System.

Instructions re Advanced Exercises.

HE object must be, in following out my Advanced Course, to regard the movements not as feats of strength, but as weight-lifting exercises.

With regard to Diagram 1, here a pair of dumbbells, ranging in weight from 10 1030 lbs. according to the ].mpil's strength and development, will be necessary, and in deciding what weight to use, the pupil's age, occupation and amount of previous training, whether in the form of athletic sports, or in dumb-bell, developer or weight-lifting work, must be taken into consideration. To help obtain the fight poundage, a simple method is 10 perform the movements with different dumb-bells, and when a pair has been found with which the movements can be performed, without fatigue. about seven or eight times each. then this may be regarded as being about right. as the movements should. on no account. be performed more than ten limes each hand on diagram 1. Roughly speaking. a man of about 9 stone with. say. a ) 2 inch arm. would use a pair of 10 lb. dumb-bells. and repeat the movements about eight times, unless he had had previous weight-lilting practice. and was more-toughened and seasoned. in which case he might use I Sib. dumb-bells. This would apply to a man of 10 stone, with 12 or 13 inch biceps. or a man of 12 stone. about 12it or 13 inches round the biceps. I may say, very few people can perform these movements with a 20 lb. dumb-bell in each hand. the average weight to commence being

either lOoT IS Ibs. each hand. The idea is always to perform them without straining. but. as you grow stronger and your development improves. then you increase the poundage of the bells. This rule applies to the whole of the diagrams. The movements explain themselves, but I would say that on no account must the breath be held whilst you are exercising, and the descriptive matter given herein will make doubly plain the meaning of the diagrams.

The best time for practising these exercises is about 9 p.m., or another good time as an alternative is 4 p.m. As these exercises are advanced exercises. and there/ore more difficult than usual developing movements, morning should be regarded as the wrong time for their performance. II is advisable 10 practise the movements, where possible, in front of a good mirror. The room should be well ventilated, and the movements should on no account be hurried, and be performed once per diem only. and no exercise more than 10 times each hand.

EXPLANATORY MATTER. DIAGRAM I.

EXERCISE I. Sland al allenlion. arm. by .ideo. Now Iwi.t wri.t.from one .ide to the other. gripping the bell. tigbtly. Grind in the m"lClc. 01 Ihe forearm loroiblylo .... ·ard.you.lhen in the oppo.ite dir~tion. till tired Fi""palm.to fronl. then to.ide., I •• tlyknuokle.tofronl.

For flexors ~nd extensors of the forearm.

EXERCISE 2. Po.ition .. , before. palm. lurned 10 Ihe front, Upper arm. pre .... d again.llhe.ides.

Draw up Ihe bell • .,ltu"ately tiU hand and bell touch ,boulder. A. right

hand bell come. up, left hand bell goc.down.

For Biceps.

EXERCISE 3. A, abo'e, only perform Ihi. exerci,e wilh the knuckle.lurned oul. ward •. When Ihe arm i. hythe.ide, oee thai you ten,e Ihetricep.a. much •• p<».ibkbypre .. ingthearmbackw.rd.a.l.raopo .. il>le p .. tlhe.ideolthigb.

For triceps, biCeps and edensnu of forearm.

EXERCISE 4. Hold bell, at ,houlders. Now hold out at .rm·, length. horizont.l line with ,houlders. then. without ~llow;ng elbows to moVe from position in line with shoulders. draw bad to ,houlders again. Le.n the head baok ao the arm. go out. For hiaps &nd deltoids.

EXERCISE 5. Bell, at .houlders. Pre ... bo.e head .imultaneoa,ly. leoning head back", the arm, go up. After ob.ervin~ right number of repetition •. repeat altern.te movement,. twiOling neok Irom ,ide to .ide to lollow movement 01 each bell., it i. pressed aloll.

For trieeps. deltoid ~nd neek development.

EXERCISE 6. Bell,.t ,houlders, Pres. above head. then lower with

perfeotly straight .rm. to hori~ontal line with .houlder., leaning head ,<"ell back. Draw baok to ,houlder. a, in Exerci.e No.4 and repeat

Biceps and pectorals, also deltoids.

EXERCISE 7. Hold bell, in front of the thigh, with knuckle. turned oUI_

w.rd, and p.lm. toward, thigh,.

Now .wing up in fronl of the body. taking care not to bend the arm •• till the bell, ore right over head. Carry them back a, far a. po .. ;ble. taking up a firm po. it ion at commencement with one foot in front of the olher.

For deltoid. and eredor spinae.

EXERCISE 8. Hold bell. at side of thigh •. p.lm. turned toward. thiBh ••

R.i", bells till arm, form horizontal line with .houlden. ,traight .rm •.

E.pand che,t a, .rm, .re rai,ed.

Deltoids and trapezius.

Diagram 2. In these exercises a man from say 9 stone to 10k stOlle, who had not done much previous weight-lifting practice. would probably find 30 or 3S lba right in exercises 5hown on Diagram 2. If he has had previous weight"lifting practice, something may be left to his discretion. A man of average height, weighing from 10

stone to 12 stone, would probably be able to handle 45 lbs if he were not an absolute beginner at physical exercises, in which case such a weight would be too heavy. Exercise 4 on Diagram 2 should on no account be repeated more than twice, as it involves a strain on the heart. Once is usually quite sufficient.

A short res! is advised between I and l a, but not between us~ng the right and left arms in either 01 these exercises. As a rule a res! is advisable between each exercise with either dumb-belle or bar·bell, excepting those on Di"gram 1, which should be performed right off the reel.

In the dumb. bell exercises on Diagrams 2 and 3 no movements should be performed more than five times.

EXPLANATORY MATTER. DIAGRAM 2

EXERCISE I. Swing. Take up " form po,ilion wilh Ihe fee' anou, 12 in,. aparl. leh hand "",ing on Ibe left knee. righ' hand gr •• ping dumb.bdl. which must be stood on end between the fed. Now lean back ,li~nlly and .wing bell up in front of 'he body with" straight arm.

Giveju" ,ufficient impeh" to Ihe weight by leaning backward, and .traight.· ening the leg' .• 1,0 pr""ing with the left .rm to take overhead with the added leverage exerted by the right ,houlder muscle. By thi, method the deltoid will be developed in a ,nrpri.ing manner. The lilt mu,t be performed fairly ,lowly, nol quickly. Resist the weight of the bell in

going up and towering as much as possible with!he deltoid.

be lowered to original po'ilion "'ing ,tr.ighl arm

Repeat with lef, arm.

M".elu exercised-Deltoids. erector spinae. legs

EXERCISE lao A, before, only ,wing up with b"nt arm. Then lower to the shoulder, res;,ting weight of the bell. Ihen be'ween feet.

Repeat with left arm

Museles "xereised-Biceps. deltoid. triceps. tegs and back.

EXERCISE % .. Slrailht pUll. Pla~~ dumb.kll I><I,,"een feel. longwaYI on. Now $I""P down. bending the lOR" .1'0 Ihe arm. and take a firm hold of Ihe bell with the right hand. the lef, being placed on the Idt knee

Rai.e younelf up. al the ,.me time .K.ning Ihe lull J>Ow.r of Ihe bi""",. and .Iowly draw the bell 10 tbe ,houlder. I'r ... ing tbe right elbow againot the body.o Ihat leverage may be gained. Now hold out the left arm in line ,,';th Ih~ .houlder. Feel logelher. Pre .. overhe.d wilhout .Ilowing body to lean to ono .ide. Re,urn and repeot from .houlder only

Repeat left orm.

Muscle> u!Occised_Bie"p •. I.'.ep., and deUoids.

EXERCISE 3. Bent Pre... Rai.e bell '0 Ihe .houlder quickly. take h.lf lum round aDd Ihru,l out rilthl hip 10 fall inlopooilionforlheprell. Elbow on hip r.ther to In. hack. Now hold bell ,Iighlly away Irom .boulder and fall toward. the 1.1, knee, pu.hing wi,h Ihe right onn. Keep Iell hand on Idl knee rillbell i. righl overhead. when you moy ulili .. ldth.ndinhelpini }'ou rei.in ~recl po.ilion wilh bell overhead If your .houlder lire. you may

u.c I~ft hand to help tower bell to .houlder.

Repeat Imm ,houlder only.

Repea' left orm

Mu.des uHci ... d-T.,,,,,p •• ddtoid. obtiq\1uS "bdominus.

EXERCISE 4. Lyinl down and ri$inl wilh d\1mb-bdl. Hold boll

overhead. righl h.nd. Bend bolh knee •. place lell hand on Oooro lillie 10 Ihe rear ... lend the lell leg lorward and .it down. Now extend righl leg. kndi..g left arm unlit you are re,tinlt on the elbow. Lea" .lowly backward. to prone

To .isc. Bend leh les.nd drow •• me up ""Iii left 1001 i. benealhyour right call.

Turn o,er to your lefl .ide. bending lefl arm until you ",.ton th •• lbow.«t><J carrying ,h. dumb_bell over 10 that ,ide. Lean forward. tokittg great (;Sr. to prCKrveIhebalanccof the kllunlilyou are able 10"r"1lillhlenIhelell0 rm.UJ>OR wh.ich you mu" ""I Ihe grealer pa.rt of the .... ·ei~ht. You will now k able to Hel onlo bOlh knee •. when Ihe right loot .hould be placed on ,he ground. and you "'ill be able to ,i ... Perform thi,exe,ci.., once only. firOi wilh Ihe right arm and Ihen. al'er a ,hort 'eOl. wilh the left. In. lew we.k. il may be t,ied Iwice in succe"ion. but ~r.al core mu.1 be laken. a. il involve. a great &train on Ihe h<"rI.

Practi.allyalilhemusde. a,e called into pl.)· in th',cxerci ••.

Diagram 3. In exercises 6 and 7 on Diagram 3 it is advisable to use SOT 10 lb.fese in each hand than used for exercises on Diagram 2. Thisis tbe geoerel rule, but in an exercise such as No.8, an exception might weI! be made. as when lying on the floor there is much less strain on the heart, and there would be no danger in performing the exercise until the triceps muscles are well tired.

EXPLANATORY MATTER. DIAGRAM 3.

EXERCISE S. Juk fro", shoutdu.

RoiK dumh·bell to shoulder by quick pull in. re.ting dbow au body. and holdinsleh .rminnori.ontallinewi,h .noulder. Bend Ihekne" •. lhenqnickly "'"i~hten .g.in. jerking the b.1I aloft

The netei.e may be vori.d by completing the .traighleningof Ihe.no by pu.hingh.rd with Ihetricepamu.cle. or yon moy m.kc a sccond dip of the leg, which will enable you t".".ighten y"ur arm without pu,hing.t.1I

In lo,,·ering to ohoulder. reo;" ,hewe;ghl" much as pouible with "i<epo.

Rep".t from eheulder only.

Repeal with leI! ano

Musclu eureiud-Trieeps and leI musdu.

EXERCISE 6. Two dumb·beth.

Stondbetween bells. Now pull in quickly 10 Ihc .houlder."epping backward. w;lh Iheright 1001 andleaningbackw.rd.'oenoblebell. ,obe lifted upw;thoul Jo .. of.trength.

Pre .. overhMd, feel t08elher, .imu!taneou.ly. half numher of rrpelil;"n.

puforming remainder of ",,,vcrnenl. alternalely.

Nu.des uu~ised Tri,,~ps, ddloid. neck and back muodu.

EXERCISE 7. Two dumb-bello.

Rai.e right hond bell ",'erhe.d. the other lyin~ belween feet, Stoop down, keeping eyes on dumj,·bell overhead. Pick up bell from belween Ih" feet, . drawing ,arne up 10 .houlder. Now lower righl hand bell 10 ,hDulder, oher which pre>ll Iell hand bell .I"h,.t Ihe same lime loweriull th" right hand beJJ belweenlhe leg. (heighl 01 knee.j. Dfllwuprighlh.nd bell to.houlder, AI the

same lime lowering left hand bell to .houlder. pre .. right hand aloft. at the ... me time lowering left hand bell between leg. and 50 on.counling bylhe right

hind. Each lime It i. r.ised overhud count. one movemenl.

The.bove may be varied by holding righl hand bell aloft. bringing up Iheleh hand beILo.erhe.d. dropping right hand bell to .houlder. Ihen between knee •. relurn righl overhead. then lefl hand between knee.whil.1 righl i. hdd overhead.

and.oon.

Boll. Ih .... e movemu.ls mllsl nol bit done Ihe UIII" nighl. however.

MU$deo esercised-Bicepl. deltoid abdominah and back mllscI .....

EX£RCISE 8. Two dllmh-bdls.

Sil on floor wilh one bell al ont.ide 01 each leg. slood 0" end. Now 1"." backward •• re.ting Ihe dhow. on Ihe noor. and u.ing .arne a. a lulcrum wilh

which 10 lever Ihe bell. upward •.

Now P''''' overhead .imultaneou.ly. after which p<:rform an equal number 01

altemlle llIovemenu.

Ilanydiflicultybee~p<:rienced in pre .. ing.lhe bridge po.ilion may be adopld 1""1 drawn up beneath Ihe body. and body rai.ed from Hoor. Retum bell. to Aoor by .itling up. allowing weight of your body to counlerbalance weight of

bell •.

Muscleo nerciud-Trieeps.

Diagram 4. In diagram 4 nothing but a bar-bell is used. and the following notes will be found helpful: A man of about 9 stone would find a 50 lb. bar-bel! sufficient. a man about 10 stone say 651bs., an 11 stone man 70 lbs., and a 12 stone man might use 75 or 80 lb s. , but. of course. all depends on the man's previous practice. his condition, and the amount of "knack" thai he has acquired from practising with weights. I t is. of course. here that a pupil who can alford to subscribe to my personal lessons obtains value for his money. as I carefully con" sider a man's development, etc., and then allot to him exercises which in every case he finds are just the thing. But the possessor of this small booklet will no doubt be satisfied to work out M best he may

from information given herein, a course for himself, and I guarantee in any case, although results will not be so good as if I had arranged the exercises myself, he will be surprised at results,

In Exercise I there would be no harm in continuing about 20 times, but l a causes a much greater strain on the heart, and therefore should not be repeated more than 10 times. Care must be taken here, or you might overstrain. It would be foolhardy to hurry on with the exercises regardless of comfort. with the object of developing to your limit in six months or so, when you would be certain to achieve better results in double the time with comfort, and with no danger of overstrain. and of detriment to your constitution and vital and staminal powers.

In Exercise 2 on Diagram 4 the same bar-bell should be used and the movements performed 4 Of S times, but in Exercise 3 you may go on till tired without the slightest danger of strain.

In Exercise 4 repeat about 4 times.

A short rest to be taken between each of these exercises, and prior to commencing the movements I recommend that a bowl of cold water be al hand, with a sponge and towel, so that a rub down may be had after the exercise, followed by friction with flesh gloves.

These movements should not be performed too near the usual hour for retiring, or possibly you might be kept from sleeping.

EXPLANATORY MATTER. DIAGRAM 4.

EXERCISE I. Place bell at Ihe back of the ned, rai.ing the .houlders So that the b.r re.h on Ihe musde. running.llhe lOp of the.houlders. Ri.e on I"" • •• high a. po.,ible, for calfdcvclopmenl. lnlhi'excrci'e,ec lhat you endeavour each lime tori.e to the highe.tpoint possible

EXERCISE I... Retaining bell in position .bo'·e. lower body by bending Jegs lill

lhe bultoch touch heel. lor thigh development Inhale a. you godown, e~hale

EXERCISE 2. Stand witn the bell hdd at the height of the knee.. Pull in from thi. pooition 10 ,houlden •• nd pre .. overhead. Theh.el.muot bekcp"otle,her. and you mUll nDl leaD backword. or make a hollow bad.

May be varied by placilli! the bell al lhe back 01 the neek and pre"iogov"r_

hc.dfrom lhi.po.ilion. TI,. laueri, ,he harderexer.i.e of ,h.,wo. Repeal

Irom.hould.roonly.

Musdes eIudud: Triceps. deUoids. Reek.

EXERCISE 3. Stand "'i,h bell at height of knees. Now sop bar lighlly. and lumlhchand.fim lo,,·.rd •• nd Ihen away from the body •• f.rupo .. ible for ,,·ri., .. d fo,..,.rmde....,lopment.

Follow above by shrugging Ihe .houlder.. r.i.ing them •• high a, po"ible_

ond I.king""renolto bend Ihearm,. Relurn.od repe.,forlhebenefilDf 'Ihe

largemu.d" runoinglrom neck 'o,houldef>-Irapniul.

EXERCISE 4. S,.nd w;lh bar running over the in".!». Stoop down and g"'p .arne.pulling in 10 the.houldcro. From .boulderojerk overhead. Lowert" .hDUld.ro.,.."i"ing lh" weillhl by contraction of the tri""I".lh"n 10"'.' 10 the

ground.nd repeal wilhoullea.inSllooflhebar.

Mu •• lu exercised: ErecCor .pi ...... biup., triceps, and leg mu.d ....

DiagramS These are all bar-bell exercises, and in Exercise Sand Sa the same weighl bar-bell should be used as used in Diagram 4. but in Exercise 6 you should reduce the weight about 10 lbs. on account of the exercise being more difficult, and in 6a it is wise to reduce50ri0 lbs. below the bell used in Exercise 6. though in Exercise 7 no one. unless very weak, would benefit with much less than 112 lbs.

This letter is a splendid exercise for preparing for double-handed pulling to the shoulders, and if a man specially wished to excel. and knew lie was sound, having already had weight-lifting practice.There would be no harm in him using a 200 lb. Of even 250 lb. or 280 10_ bell. if he had such a weight.

Exercise 8 is a difficult one, so is Exercise 9, and it will suffice 10 say that a weak man could use about 25 lb. bar-bell, whilst a strong man cannot well use much more than a 6S lb. belL

Exercise 6 or 6a should not be repeated more than four limes, but Exercises 7, 8 and 9 may be repeated till tired without danger of strain,

EXPLANATORY MATTER. DIAGRAM 5,

EXERCISE 5, Lie on back with bar running behind head, Now pull over till bari. held over the che,t, Draw (hc feet up well beneath Ihe body, forming po'ilion known as (he" Bridge" in wrestling, Now push overhead

Muscles exercised: Trioeps alld eredor spin .. ,

EXERCISE 5 .. , Po.ition a. before. Res( the Lar on the lower pari of the

abdomen, arm, nearly straight, Lower body toward, the ground, after which quickly return to former po,ilion. jerking the Lar from off Ihe abdomen and p",hing.ameoverhead

M\lsclu eu:rci~ed: Deltoid., tdeeps and erector spin ...

EXERCISE 6. Laid on back. prone. bell held over ehe'l, Holding ben in thi, po,ition,ri,e to a ,;!ling po.ition. Thi.i.acapit.luerci,efortheabdominal. but care mu,tbe exerci..,d in performing.ameforlearof over .• train.

EXERCISE: 6.... A, above, only bell held .11 the while with perfectly 'trai~ht arm, overhead. T"kecare not to hold bell too larin Iront in an endeavour 10 help youroelfget to a ,itl;ng po,ition.or;twill pa .. out of your control.

Muscles exercised: Abdomill"I&.

EXERCISE 7. Bdl on ground. bar runnin8 o,er in'tep. Stoop down with per_ fectiy,traightlc&,andregainpo,ition I. When erect. draw the ,houlders well b.ek and repeat.

Muscles exercised, Erector "pin ...

EXERCISE 8, Stand with bell at heighl of knees, dbow, and upper arm. pre .. ed well into the ,ide,. Knuckle, up. Now draw the bell up till arm, are half benl,

lakinlcore th ... 1 the upper ... rms are n()! allowed to leave Ihe sides.

Wri,j,mu,tbe turned over.l end 01 movemenl.

Muscles exercised: Ex;eMors of forearms and biceps.

EXERCISE 9. Draw bell up to chin Or"S near there a, po"ible. Elbow, ra;,ed a, high a. po .. ihle. but the bell mn", not be turned right over a. in nsnal position at ,hould"(,ee.ketch). Now turn the wrist beneath the bell by grippinshar tightly, and .. erling ,trength of forearm mn,cle •. without allowing the elbow. to moVe more than an inch or '0. Return and repeat. Perform the movement.

"eadily-noierking

Having now made rules for all the dilferent movements which go to form my Advanced Course, I will describe the best method of allotting the different movements to different days

Monday-Light dumb·bell exercises (Diagram I) should be used On this day, followed by the exercises shown On Diagrams 2 and 3.

Tuesday-Use the light dumb-bell exercises only.

Wednesday-Perform Light dumb-bell movements. followed by bar_bell exercises. Diagrams 4 and 5.

Thursday-Light dumb-bells only

Friday-Complete re5t.

Saturday-Diagrams 2 and 4. and the Light dumb-bell movements from Diagram I.

Sunday-Complete rest.

If it is desired that strength be tested for purposes of ascertain ing", progress. then this should be done On Saturday, in which Case it would be advisable not to perform any other movements whatever. I t is advised that you do not lift your limit too often. but 6econtent to first perfect your development. and make yourself as near perfed as possible in the acquirement of the dilferent scientific positions shown On my diagrams.

Of course the above will have to be altered at your discretion to suit yourself. hut it is suggested that this method of working will suit the average physical culturist and, probably, nine out of every ten men who wish to increase their development and strength

An important part is played by diet, and a good nourishing one should he selected,including oatmeal and milk.eggs, cocoa, beans. peas, all kinds of fruit, and vegetables. with meal once per diem, lentil soup, brown bread, which will all be found muscle-forming, digestible and

nourishing.

It is far better to first obtain good development by means of these exercises, than to endeavour to lift very heavy weights during the duration of the course. A man with good development, well tuned from top to toe, is fM less likely to overstrain himself than the man who uses what strength he las in an endeavour to raise a heavy weight in an unscientific position. This Iect must appeal to everyone, Hence I say, .. Have patience, and take as your motto the idea conveyed by the fable of the tortoise and the hare."

. A perusal of Saxon's The 'Deuelopmeni of Physical Power, published by myself al 3/-, is strongly recommended. Arthur Saxon's contribution to my Adusnced Course was special instructions (with photograph not before published) giving the real secret of the body press, for which Saxon (the strongest man on earth) holds record with 371 lb. I have pleasure in reproducing the photo and matter exactly as it is senl 10 my regular pupils,

PRIVATE CIRCULATION AMONG PUPILS INCH'S ADVANCED COURSE.

THE BENT PRESS

BY

Arthur Saxon.

The above photograph is the only one which has been published showing me wilh the bell si the shoalder w the act of pressing, In it I show how to take up a firm position with the feet, and it will be noticed that the right legis straight contrary to the position g enerally assumed by the beginner attempting to learn the body press, and even by many a lifter who has had years of experience, In the photograph

I show exactly where the elbow should be placed, and it does not require much imagination to gain a correct idea of how the body should fal! in the downward direction I show that it should not fall directly sideways, as many think, but that it falls downwards in the direction of the left knee. which is slightly in advance of the right knee. It will also be seen that I am able, in this position, to fall a good way down" wards without taking the elbow from off the hip, that I am able comfortably to watch the bar. and that my left hand and arm are ready to take up a firm position on the left knee. I rely on the photograph itself ghiing a more accurate idea of the position thaf I take up, than any conjundion of words that I can arrange.

Now 10 describe the remainder of the lift. After having bent downwards a, hinted above, it becomes necessary to allow the right elbow to shift a little more to the back, and to dear the side, or rather the" hip support" altogether. In the ordinary way, no doubt you will not need to be told, Ihalat this juncture you generally go wrong'. The Irick, if such it may be called, i, to forcibly swell out the muscle known a,s Latissimus Dorsi, which will in turn support the right upper arm You press, of course, at this juncture, as hard as you can and continue to fall forwards. Also at this point hold your right hand and arm weU to the hack or the weight will go down to the ground in front of you. 'Do not let it reuohse, keep it all the time as shown in the photograph. Having got a straight arm with your left shoulder somewhere near your left knee, now comes the time at Isst to bend the rigfd leg, which up to now has been straight. You do this just as you would if you were going to sit down, and you will lind that this will not only bring your body straight beneath the weight, hut it will enable you to lock your shoulder. Until your' right shoulder is in the same position as it would be if you were stood erect supporting a hea'Vy

weigllt in one nand ouerheed, you cannot with safely attempt to rise. Therefore, find out whal position the shoulder should be in by standing erect with a heavy bar-bell in one hand overhead,

Having reached the position described above, all that you have to do is to rise, which is done by sheer pressure of the legs. This position at first may not suit you, but as J have succeeded in raising 370 lbe. this way, I respectfully submit that it is well worth anyone's lime in giving same a trial.

One more point relating to the very commencement of the lift is Ihat you must be certain 10 see that you have got the right centre of the b~r before raising to the shoulder. You cannot afford to waste any time or strength in adjusting the bar-bell 10 the correct centre when il is once to the shoulder.

Table of Increase.

~ Sh"win,.y.'",m"f,uduall'ro,ru.;oninth<:cu<:ofl .... pupils_"A"b",inxaman of avera,,,, It,e,,&lh, but nth", heavy,and"B" a man already well developed. and above

"A."

LIGHT DUMB-BELLS.

Commenced January 1 st. I S lb •. each hand. repealing each exercise five limes: by March I fit was able to use 20 lbs. each hand seven time.; and by June lsI could use 251bs. each hand. performing each exercise five limes each hand

This pupil. however. was of .hort, stocky build. consequently had some advantage in short arms etc. Had already tried another system of training.

HEAVY DUMB-BELLS.
J" •. I Feb. 1 Mar. I Ap1.1 May I No. of
Exercise ''''. lb •. lb •. lb •. lb •. repetitions
I 40 45 50 55 60 5 each hand
2 35 40 45 50 50 3
3 40 45 50 55 60 3
4 35 40 45 50 50 I
5 40 50 55 60 60 4
6 30each 35 40 45 50 3
7 30 35 40 45 45 2
8 40 45 50 55 55 7
BAR-BELLS
1&2 7S 80 85 90 95 till tired.
3 75 80 80 85 85
4 75 80 8S 85 90 3 each hand
5 80 85 90 90 95 4
6 50 55 60 65 70 3
'" 40 45 50 50 55 2
7 90 95 100 105 110 10
8 35 40 40 45 45 4
9 30 30 35 40 40
In this case was at no time any attempt to unduly hurry
matters, and at times weights used were handled with comfort, and
exercise. were consequently pleasant to perform. yet the results in
evidence at the end of five months were astonishing. "8."

LIGHT DUMB-BELLS.

Commenced February 1st. 20U):$, each hand. repeated each movernent seven times, increased to 10 repetitions; on March 15th, passed to 251b5. each hand, repeated live time •. increased 10 ten; and on May 151h, 30 Ib5. each hand. repealed five limes, after which no increase in repelilionsexceptin exerci..,. I and 5

HEAVY DUMB-BELLS,

Feb. I Mar. I ApI. I May I June I No. of
Exercise lb. lb •. lb •. lb •. lba. repehhollS
55 60 6S 70 75 4 each hand
SO SO 55 55 eo 3
so 6S 70 75 75
SO 55 eo eo 65
eo 6S 6S 70 70
45each 45each 50 IS 55
40 45 45each 50 each 50 each 3
SO 55 55 so 6S 8 BAR-BELLS.
1&2. 90 95 100 105 105 ti!ltired.
3 85 90 90 95 9S
95 100 105 110 115 4 each hand
100 105 110 115 120 6
6 6S 70 70 75 75
6. 55 60 60 60 6S
105 110 115 120 120 10
40 40 45 SO SO
3S 40 40 45 45 ln both these cases.jt must be understood, neither pupil/orgol that he was performing exercises, and made the mistake of turning the movements into feats of strength each night. II either had been practi!in@withtheideaol enterin@tOmecompetition on a near date.thenheavierliftswouldhavebeentriedatre@ularintervals. and $li@htly heavier weights used in a number of the above e.:ercises.

Medal Awards.

~tomYOffUYOU'H",,,,,ti!l"dtDc<>mp<Ol"for B.onu .lId SilVIO. Io("" .. ls. Fo.", .. l .pplication rurm i. uol with ,hi. h"okld, ."d th" faUowing "n: the lifts to be "erfor",,,d.

BRONZE MEDALLISTS.

9 lSI. Men-(I) Single-handed lift all the way (bar-bell or

dumb-bell), both right and left hands 841bs

(2) Double-handed lift 1201bs.

10 st. Men-(I) Both right and left, as above 95lbs.

(2) Double-handed lift 140161

12 15t. Men-{l) Both right and lelt, as above 1121bs.

(2) Double-handed lift 160 Ib5.

SILVER MEDALLISTS

9 $1. Men-( I) Both right and left. as in bronte 112 lbs.

(2) Double-handed lift 140 11>5.

1011.1. Men-(Il Both right and left. as in bronte 1301b5

(2) Double-handed lift 168lb&.

12 51. Men -(1) Both right and left, as in bronze 140 Ib5.

(2) Double-handed left 190 1bs

NOTE.-in 95t. class no man may exceed 9 st. 4lbs. stripped.

In 1051. class, limit is 10 st. 4lbs. stripped. Anyone above 951. 41bs. considered 10 st. man. above 1051. 4 lb •. considered 12 st.

Anyone over 12$1. considered 12sLcla55.

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