Greath Strength Muscle Control

DISCLAIMER
The exercises and advice contained within this book is for

educational and entertainment purposes only. The exercises
described may be too strenuous or dangerous for some people,
and the reader should consult with a physician before engaging
in any of them.
The author and publisher of this book are not responsible in any
manner whatsoever for any injury, which may occur through the
use or misuse of the information presented here.
Great Strength by Muscle Control originally published in the

1913
Modern Reprint Edition

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THE AUTHOR
GREAT
STRENGTH BY
MUSCLE-CONTROL
By
MAXICK
With 54 Full-Page Illustrations
from Special Photograph
TWO SHILLINGS &

SIXPENCE NET
EWART, SEYMOUR & CO., LTD.

TWELVE BURLEIGH STREET, STRAND
LONDON, W.C.
NOTICE TO READERS.
In this book I have described the general application of
Muscle Control. It will be naturally understood that it is
impossible to deal in one book with all uses to which it can be
put.
I therefore wish all sufferers from Functional Disorders,
and those desirous of improving their strength, to write to me for
full particulars of my Treatment by correspondence. Under
guarantee I am prepared to cure a considerable number of
complaints, including the following: –
CONSTIPATION, INDIGESTION,
HEARTBURN, FLATULENCE,
RHEUMATISM, LUMBAGO, CORPULENCE,
FLAT CHEST, FURRED TONGUE,
LASSITUDE, ETC., ETC.
Special terms will be accorded to readers of “Great
Strength,” so kindly mention this book when writing to: –
MAXICK & SALDO,
ETON AVENUE, NORTH FINCHLEY, LONDON, N.

CONTENTS.
CHAPTER PAGE
I. The Strong Man of the Past – The Art of
Muscle-Control. . . . . . . . . 8
II. My Own Experience – What is Muscle-
Control?. . . . . . . . . . . 11
III. Weight-lifting – Where the old Weight-lifter
failed – The New Science . . . . . . 13
IV. Weight-lifting without Muscle-Control – What
is the proportionate Value of different Lifts? –
Positions. . . . . . . . . . . 18
V. Hints upon Training – Weight Practice Table . 22
VI. Control of the Muscles applied to Weight-
lifting – How to arrive at the Merit of a Feat . 28
VII. Two Hands to Chest. . . . . . . . 31
VIII. The Double-Handed Military Press. . . . 42
IX. The Double-Handed Continental Press. . . 48
X. The Double-Handed Jerk . . . . . . 54
XI. Passing a Bell from Two Hands to One. . . 60
XII. The One Hand clean to Shoulder . . . . 68
XIII. The Single-Handed Military Press . . . . 77
XIV. The Single-Handed Jerk . . . . . . . 82
XV. The Bent-Press . . . . . . . . . 88
XVI. One-Hand anyhow to Shoulder . . . . . 96
XVII. The Snatch . . . . . . . . . . 100
XVIII. The Swing . . . . . . . . . . 105
XIX. The Application of Muscle-Control to Sports . 109
MAXICK
4
G R E AT S T R E N G T H B Y M U S C L E C O N T R O L
1. Sterno Cleido Mastoid.

2. Trapezius.
3. Deltoid.
4. Pectoralis major.
5. Latissimus dorsi.
6. Serratus magnus.
7. Biceps.
8. Intercostales externi.
9. Rectus Abdominis.
10. Supinator longus.
11. Flexor carpi radialis.
12. Extensor communis digi torum.
13. Gluteus medius.
14. Tensor vaginae femoris.
15. Pectineus.
16. Adductor longus.
17. Rectus femoris.
18. Vastus externus.
19. Vastus internus.
20. Patella.
21. Tibialis anticus.
22. Gastrocnemius.
23. Soleus.
24. Peroneus longus.
25. Extensor proprius pollicis.
26. Peroneus tertius.
27. Gracilis.
28. Psoas.
29. Brachialis anticus.
30. Sterno Hyoid.
31. Omo Hyoid.
32. Palmaris longus.
5
MAXICK
6
1. Sterno Cleido Mastoid.

2. Trapezius.
3. Deltoid.
4. Infraspinatus.
5. Teres minor.
6. Teres major.
7. Triceps.
8. Latissimus dorsi.
9. Brachialis anticus.
10. Supinator longus.
11. Extensor carpi radialis.
12. Anconeus.
13. Flevor carpi ulnaris.
14. Gluteus medius.
15. Extensor carpi ulnaris.
16. Extensor communis digitorum.
17. Extensors ossis metacarpi pollicis and primi internodi pollicis.
18. Gluteus maximus.
19. Fascia Lata.
20. Adductor magnus.
21. Biceps.
22. Semi-tendinosus.
23. Semi-membranosus.
24. Gastrocnemius.
25. Soleus.
26. 7th Cervical Vertebrae.
27. Palmaris longus.
28. Olecranon.
29. Erector Spinae.
7
MAXICK
GREAT STRENGTH
BY
MUSCLE-CONTROL
CHAPTER I.
THE STRONG MAN OF THE PAST.

IN my book which has appeared under the title of “Muscle-
Control” I confined myself to an exposition of the science itself. Space
forbade more than mere mention of some of the many advantages to the
health and general physique which must result from a proper
acquirement of Muscle-Control. In this new volume it is my intention
to demonstrate how the science may be applied, so that in strength-
tests, or even in the ordinary course of work, the whole of the energy
expended shall be directed to the accomplishment of the task.
To understand my meaning it is necessary to consider the
senseless waste of energy which occurs when any big muscular effort is
made by an individual who knows not how to relax those muscles
which he is not requiring at the moment.
The old-time strong man developed his muscles solely by means
of contraction of them. He had an idea that the more he exercised them
by contraction, the stronger he must become – oblivious of the fact that
his toughened muscles were always being impeded in the work by the
antagonism of opposed muscles. Thus, such a man had invariably to
expend about twice as much energy as was necessary for the work he
had to perform – so much force for the task must the contracted
operating muscles put forth, and so much, again, to overcome the
contracted opposed muscles. Up to a certain point, the operating
muscles might succeed, but with each severer degree of contraction of
the muscles there is a disproportionate increase of antagonism of the
opposed muscles, until the power of the former is held completely in
check and a muscular deadlock is reached.
8
What weight-lifter practising with uncontrolled muscles has not

had the experience of failing to perform a lift – one, perhaps, which he
has often accomplished fairly easily – simply because he finds, when
the weight has been raised to a certain position, for some (to himself)
totally inexplicable reason he is unable to lift it any further? He
struggles frantically, but all to no purpose: the opposed muscles are so
contracted that the operating muscles cannot move.
No wonder, then, that the terrible exertions of weight-lifters as
evidenced by their tortured expressions when attempting a big lift,
produced an impression on spectators that weight-lifting was not only
painful to witness, but must be positively dangerous to the lifter.
And such an impression was not far from the truth. When the
muscles are all in such a state of contraction any supreme effort is very
likely to result in rupture of the shorter and tougher muscles, and, what
is worse, injury to one or more of the important internal organs.
THE ART OF MUSCLE-CONTROL.

The lifter who applies the science of Muscle-Control to weight-
lifting converts that which under old conditions afforded an ugly
spectacle into an art beautiful to witness. There is no desperate
distortion of the body, caused by general contraction of all the muscles
simultaneously, but a series of easy and graceful poses as each set of
muscles is brought into operation, while those which are not required
are relaxed. The whole strength of the muscles is applied to accomplish
the desired end; there is none wasted in struggling against the action of
other muscles which can be of no assistance at the moment.
The weight-lifter who has mastered the science is as the engine-
driver who knows exactly how to get the utmost speed and power out
of his engine at the expenditure of just the right amount of stored
energy. He knows that the admission of too much steam into the
cylinders will not help, but will hinder the working of his engine; and
he adjusts his regulator and valve-travel accordingly. The blundering
weight-lifter is as a man who, discovering that the steam provides the
9
MAXICK
motive force, gets the idea that the more of it in the cylinders the
greater will be the result in speed and power; and, with valves at full
travel and with wide-open regulator, cries, “Let her rip!” And she does
rip, but not in the manner intended.
Although the main portion of this present work will deal with
the application of “Muscle-Control” to weight-lifting, it is not to be
supposed that perusal of the same can only benefit followers of this
sport. No athlete, no sportsman, no man or woman engaged in any
occupation, could fail to benefit by learning how to get the utmost
energy out of the muscles without risk of strain.
I propose to devote short sections later on to the application of
Muscle-Control to various sports, and to show how application of the
science must result in increase of energy output, in the saving of
unnecessary effort, with consequent less risk of strain, and in
improvement to the general health.
10
CHAPTER II.
MY OWN EXPERIENCE.
IN “Muscle-Control” I related how by exercise of my muscles I
had reached a certain stage of development, and then, to my surprise,
found that I had come to a standstill.
I could not understand it. It was not that I had arrived at the
limit of my strength – I felt convinced that I was capable of far more
output of energy, but whenever I tried to increase my strength tests my
muscles seemed to become locked. And then it was, as I have already
said, that I learned of the resistance of one set of muscles to another,
and realised that if any muscle, or set of muscles, is to have free play of
action all the opposing muscles must be relaxed by the effort of will.
And by dint of practice, with continuous mental application to the
subject, I found that this was not only within the range of possibility,
but not so difficult of attainment as I had supposed.
For an explanation of the process by which control of the
muscles may be attained, I must refer readers to my book “Muscle-
Control.” I assume that most of them have read that work; to those who
have not done so I would say that it would be to expect too much to
profit by the application of any science, if one is not conversant with
the science itself.
WHAT IS MUSCLE-CONTROL?
Although I cannot go into the subject of Muscle-Control here,
yet for the benefit of those who have not read my earlier work, while
urging upon them the necessity of doing so before attempting to follow
the directions laid down in the present book, I will endeavour to explain
briefly what is meant by Muscle-Control.
While practising to develop my muscles by contraction of them
I had constantly endeavoured to keep them supple by means of massage
and kneading. But, as I have already stated, this did not overcome the
11
MAXICK
difficulty of preventing a certain muscle from operating

antagonistically to another in action. I thought over the subject night
and day, until I discovered that by concentrating my mind on the
muscles in action and on those that were in a position to interfere with
their free play I could, while contracting the former, maintain the latter
in the passive condition of relaxation.
I worked on the idea until I had evolved the system which is
known under my name. I had practised patiently, standing in front of a
mirror, pulling, pressing, and coaxing the muscles I desired to isolate
and those which showed a disposition to interfere.
Having mastered one set of muscles, I turned my attention to
another, and so on until there was not one voluntary muscle which I
could not isolate instantly, holding all others in a state of relaxation by
the mere effort of will.
And then I found, when applying my controlled muscles to feats
of strength, that, after a little practice, the unrequired muscles would
relax almost automatically, leaving the operating muscles to devote the
whole force of their energy to the task before them.
My next discovery was that not only had I brought my body to a
most extraordinary condition of development and control combined
with a strength that was deemed almost uncanny, but that my controlled
muscles had also gained greatly in powers of endurance, because, being
relieved from pressure by the surrounding muscles, the flow of blood to
them was absolutely unretarded.
12
CHAPTER III.
WEIGHT-LIFTING.
THE British Islands may be regarded as the home of scientific
Weight-lifting.
The progress of the science was marked by the gradual
elimination of every position that required strength for the support of
the weight. The scientific weight-lifter maintained (logically, I must
admit) that any position demanding unduly strained or contracted
muscles for the successful support of a heavy weight must, of necessity,
be a bad position.
The scientific aim, therefore, was to secure positions in which
the weight would be supported by the bones, and as long as the weight-
lifter managed to discover positions which effectively served the object,
and means of shifting from position to position, all went merrily
enough. But the time arrived when the limit of elimination of
unnecessary movement and muscular strain was reached, and with it
came a lull in the breaking of records: indeed, it was a rare thing to hear
even of any attempt at record-breaking.
As it is with most things in which, apparently, the limit has been
reached, interest drooped and almost died, and such was the moribund
state of affairs in the weight-lifting world when I landed in this country
and gave my first public demonstration at the Apollo-Saldo School in
Great Newport Street on January 19th, 1910.
There, in the presence of a distinguished assembly of strong
men and physical culturists, I made the following records: –
Lifts: – One-hand jerk . . . . . . . . . . . . . . 232 lbs.
Double-handed Military Press . . . . . . 222 lbs.
Double-handed Continental Press . . . . 240 lbs.
Double-handed Clean and Press . . . . . 254 lbs.
13
MAXICK
Double-handed Clean and Jerk . . . . . 272 lbs.

Double-handed Jerk . . . . . . . . . . . 322 ½ lbs.
These lifts were considered miraculous for a man of my weight,

which has never exceeded 10 st. 7 lbs. at any time when putting up
records. As none could explain the cause of such physical power, and as
explanation was nevertheless demanded, the know-alls were in a
dilemma.
“This man has no science,” it was said. “He knows nothing of
weight-lifting positions; and yet up go the weights as though they were
feathers. How is it done?”
I had performed feats which, hitherto had been deemed
absolutely impossible, with an ease which confounded the knowing
ones; and as they could find no reply to the query, they had to take
refuge in dubbing me a freak; and a freak I was popularly supposed to
be, for little did they guess that I was using a science absolutely
unknown at the time, and that was the science of Muscle-Control which
I had discovered, and which I had applied to weight-lifting with such
seemingly miraculous results.
WHERE THE OLD WEIGHT-LIFTER FAILED.

In his study of positions the weight-lifter had entirely over-
looked the importance of Muscle-Control, although he had paid a good
deal of attention to the ordinary mechanical working of the muscles.
Thus, when a lifter pulled a bar-bell up to his chest and jerked it aloft,
his mind was concentrated on the bar-bell or weight, and not on the
muscles employed. His object was to get the weight aloft; to the
muscles that were performing the task he paid no attention. The whole
action was therefore controlled to a considerable extent by the weight;
consequently a number of available groups of muscles were either left
inoperative when they might have been usefully employed, or were
brought into play unnecessarily, to the hampering of the lifting muscles.
14
It was when affairs were at this stage that I introduced the

theories which I had evolved from my own observation, study and
experience. A few tests of them by others: the example of my own
powers soon convinced others how sane and practical they were, and,
needless to say, my first converts were drawn from the lifters
themselves. The result was that records began again to go up in an
apparently miraculous manner, and, consequently, there was once more
a boom in weight-lifting.
The general public, ignorant at first of the cause, conceived the
notion that the lifters were extending themselves and improving their
positions: but as the advance in records continued to such a pitch,
people began to discover that the lifters were applying a new science to
the weight-lifting.
THE NEW SCIENCE.

But, though Muscle-Control was at the bottom of the whole
business, the lifters did not grasp all at once the full significance of the
improvement they were making by means of it.
I approached a lifter on the subject, whom I knew to have
greatly increased the poundage of his lifts during the first three or four
months of my stay here. He assured me that he had done nothing but
practise three of my best-known Muscle-Control movements, just for
the fun of the thing; and that he had found that through that alone his
muscles were not only more responsive, but that he felt no soreness or
stiffness after lifting.
I then explained to him how to get the best results out of a
certain lift by deliberately concentrating his mind upon the muscles
instead of upon the weight. At first this gave him some little trouble, for
by concentrating upon his muscles he baulked when grabbing at the
bar. But the awkwardness soon passed, and he surprised himself by the
ease with which he pulled a bar several times to the chest which he had
previously had difficulty in lifting once.
15
MAXICK
PUPIL J. HAYES.
16
This is only an isolated case, but there are many others I could
cite if thereby any useful purpose would be served.
It is, however, generally acknowledged that the revival of
weight-lifting in this country dates from my arrival upon its hospitable
shores; and it is moreover admitted that the high figures at which
records stand to-day owe much to the adoption and application of my
methods.
Far be it from me to claim that all these improvements are due
entirely to my teaching, for a new school of lifting has arisen; but, as I
have from time to time pointed out, a very great deal of it is owing to
the increased control that the weight-lifter of to-day possesses over his
muscles.
I feel sure that with but few exceptions the existing records will
again move along, when the knowledge contained in this book has been
thoroughly assimilated by the lifters who have “stuck.”
17
MAXICK
CHAPTER IV.
WEIGHT-LIFTING WITHOUT MUSCLE-

CONTROL.
I WOULD like to say a few words on Weight-lifting itself, before
proceeding to show how necessary it is that everyone who takes up the
sport should apply himself to the study of Muscle-Control.
I will begin by setting myself to consider the question whether
Weight-lifting without Muscle-Control is dangerous?
If Weight-lifting be used as a means to an end, it may be
detrimental and debilitating; for a man who attempts to develop his
muscles by means of heavy weights will drain his body of the vitality
that he needs to build new muscles and to increase his endurance. If, on
the other hand, he has obtained a good and supple development with
unimpoverished blood, he will be fresh and fit to withstand the strain of
a heavy lift.
A muscle that has been brought into prominence and condition
by means of Muscle-Control is full of energy and resistance, ready to
work, and well fortified; whereas the muscle that has been tired by
heavy work is usually lacking in resistance, and jaded.
To attempt feats of strength in this latter condition will and does
cause heart strain.
The moral of this short chapter is self-evident.
Do not attempt feats of strength when your muscles are sore and
tired, from whatever cause. It is a well-known thing that athletes in
general suffer from rheumatism in later life, proving that overworked
and toughened muscles are lacking in resistance against uric-acid
deposits.
18
WHAT IS THE PROPORTIONATE VALUE OF

DIFFERENT LIFTS?
If asked this question I should reply that the Double-handed
Press (not Military) is of greatest value, inasmuch as without doubt this
lift finds out any weak point in the lifter's anatomy, enabling him to
know where his physique requires improvement and attention.
Moreover, it is a very simple lift, and does not demand the application
of a great deal of science.
I once read a book upon Weight-lifting wherein the author stated
that he was against slow lifts, particularly the Slow Press. This led me
to think that the author was no good at these lifts himself. Later, to my
amusement, I found him strongly advocating the Lying-on-the-back
Slow Press. For this lift only strong arms are necessary; but for the
Double-handed Press, performed standing, not only strong arms, but
powerful deltoids, trunk, spinal, and abdominal muscles are essential,
as well as a strong will, for the accomplishment of a heavy lift.
Teachers of Weight-lifting should be broad-minded, and not
condemn a particular lift because they themselves do not appear to
advantage in it.
If any lift at all should be barred from competitions it is the
“Bent-press,” not because it is a trick lift, but because it is a one-sided
lift. Although it is true that there is nothing to prevent a lifter from
practising it with both right and left hands, in the first place, very few
lifters do so, and secondly, it is really dangerous to bent-press with the
left hand a weight above one's own body-weight. The pressure exerted
directly over the heart by the weight of the bell must have a prejudicial
effect upon that all-important organ.
A scientific bent-presser will suffer little or no injury by
pressing with the right arm, but it is unfortunate that it is unusual and
unsafe for lifters to use both right and left arms alike, for a symmetrical
body is difficult to retain under such conditions.
Happily there is no other lift in the Weight-lifting category to
which this objection can be applied.
19
MAXICK
To make the Bent-press comparatively safe, and to keep both

sides of the body symmetrically proportioned, it should be performed
with both right and left arms alike; and the weight should be pressed
from the back of the hip and not the front, for this is the only way to
minimise the pressure upon the heart.
POSITIONS.
It is quite obvious, even to the uninitiated, that differently built
men must modify the positions in the scientific lifts to suit themselves.
This does not mean that they should just invent or use a position for
themselves, for there can only be one perfectly way to perform a lift;
therefore, all other positions must be modifications of one style.
Except where there are two or more ways of equal merit and
usefulness for performing a lift, the lifter will do well to work entirely
from the perfect position, getting as near to it as possible. In nearly
every case he will eventually find that he has mastered the position
accurately, whereas he would never have done so had he given way in
the first instance and kept to his own faulty method.
I have seen a position of a lift described as being one that suited
short men only, but I should be pleased to know what a man's height
has to do with a position. Nothing whatever! If a five-foot man be built
in proportion to a six-foot man, the position should be identical.
Naturally, the taller man would have greater advantage in the clean
lifts, because he has more time in which to get speed or “way” upon the
bell, whereas in the case of a short man no sooner has his bell left the
ground than it must be turned.
Recently a question of speed has cropped up, which I feel sure
will be of interest to recount here. More than one man advocates the
pulling of the bar slowly at first and then quickly in a certain part of the
lift. In any case this will happen, but it stands to reason that every
ounce of pull that can be put into the lift should be exerted right from
the beginning. This does not mean that the bar is to be jerked off the
ground, for that may make the direction of the weight erratic, which is
fatal to good and accurate lifting; but the pull must be strong,
20
determined, and steady throughout, and the speed increased to the

required extent to enable you to get the bell to the height necessary for
fixing in a stable position.
21
MAXICK
CHAPTER V.
HINTS UPON TRAINING.

THE importance of training to a schedule cannot be over
estimated, and we cannot do better than give an extract dealing with
this matter, from my book “How to Become a Great Athlete,” which
reads as follows: –
“When training and practising, always use a schedule.
Do not work promiscuously, because constant repetition is
absolutely essential for the attainment of great skill in any
branch of sport.
“If you work without a schedule you may miss one
particular movement for weeks on end, and consequently when
called upon to use it in competition you would be
metaphorically 'floored,' unless you happened to be boxing,
when the expression 'metaphorically' could be changed to
'actually.'
“This working to a schedule applies particularly to
pedestrianism, cycling and swimming, and more especially to
rowing. Anyone, in fact, working over a distance must train in
this way, or he will not get the best results out of his work.
“It stands to reason that a runner who wished to cover a
mile in record time would not attempt to traverse the first 100
yards in ten seconds, for the obvious reason that he would
exhaust himself.
“He would have to discover for himself how many yards
he must traverse per second to get over the mile in the shortest
possible space of time, and then train accordingly.
“The same applies to Weight-lifting or feats of
endurance. If a competitor starts trying to make records with his
first lift he is apt to take pounds off his other lifts, and, through
that, off his total. First get a decent total together, and then, if
22
necessary, return to any of the lifts that you think you can
improve upon. Always ascertain at what hour a contest is going
to take place, and do your real training at that hour of the day,
and thus you will assure an easy response of the muscles on the
day of the contest.
“Always train in the costume that you intend wearing on
the eventful day, this rule being particularly important in regard
to the shoes of a runner, and the boots of a weight-lifter.
“If training for the latter sport, always practise with the
same seconds that you intend taking into the ring with you, so
that you do not waste energy giving instructions as to the
loading of your weights, etc.
“Before competing in a wrestling or weight-lifting match
or competition, keep off the legs as much as possible for at least
two days before, and do not lift heavy stuff for at least six days
previous to the contest.
“This resting applies to a great many other sports in a
greater or lesser degree, but in Weight-lifting it is all-important.
“Do not make the mistake of exerting yourself too
suddenly at the beginning of your lifting practice. Remember
that all the muscles are not ready to work, and, until they are
warmed up by gentle exertion, there is always danger of a
muscle or a set of muscles getting overstrained through lack of
responsive support from the surrounding muscles.
“It is advisable at the start, therefore, to 'warm up' with a
bar heavy enough to bring all the muscles well into action,
without in any way tiring them. Begin on a light lift, and work
up to the heavier lifts, but do not work up too gradually, as this
uses up too much strength. Remember 'You cannot eat your
cake and have it too.'
“The preliminary warming-up accomplished, one light
attempt at any particular lift should be all that is necessary to
prepare you for the position of a 'top lift.' In the 'waits,' while
23
MAXICK
your opponents are lifting, sit comfortably resting in a chair,

clad in a warm dressing gown, and take things easy.
ADAM WERKMANN.
Winner of 7 stone Amateur Championship, 1913.

24
“BATHS, DIET, ETC.

“We will now go on to consider the important items of
baths, diet, etc.
“The judicious use of a cold bath is a wonderful tonic,
and if a reaction is easily obtained. I recommend its daily use
after exercise. But in the case of an athlete desirous of putting
on weight, a tepid bath is advisable, as cold water is too
toughening to the ligaments, tendons and muscles. As soon as
he has gained the desired increase, he will do well to toughen up
with cold water.
“The cold bath should on all occasions be followed by a
brisk rub-down with flesh gloves or a rough towel. Never stand
about undressed, but get right into your clothes if you do not
want to contract rheumatism in later years.
“Massage and manipulation of the muscles are always
good, but should be avoided, however, a few days before the
performance of feats of strength, as the effect may be to leave
the muscles too slack for strenuous efforts.
“A warm, or Turkish, bath weekly is necessary to keep
the skin acting properly. Massage and flesh gloves to follow if
the ordinary bath be taken; but in the Turkish bath the
shampooers will perform the necessary massage.
“Meals should be taken at regular hours, and this rule
applies also to exercise and sleep. If a cup of Horlick's Malted
Milk be sipped a few minutes after exercising, risk of stiff and
sore muscles will be considerably minimised.
“Always sleep in a well-ventilated room, though not in a
draught, with light bed covering. A flannel sleeping-suit should
be worn in winter instead of a heavy covering of blankets. Nine
hours' sleep is not too long for juniors, or in fact for anybody
who has a good amount of physical exertion to go through.
“Oral cleanliness is important, and a pocket toothbrush
25
MAXICK
should be carried in order that the teeth may be brushed after

each meal. Upon retiring or rising, the mouth should be
thoroughly cleansed with a good antiseptic wash.
“It is essential for the individual desirous of gaining
great strength to spend a deal of time in the open air.
“All outdoor sports are beneficial, the reasons being
manifold and too well known to require repetition here.
“OTHER TIPS.
“Keep a small piece of resin handy, and roll it about in
the hands, as this is far more effective than using it in powdered
form.
“Do not get excited if your opponent gets ahead of you
on a lift or two. It is the TOTAL that WINS.
“Do not waste strength in loading or setting your own
bells.
“KEEP WARM WHILE LIFTING.”
* * * * *
WEIGHT PRACTICE TABLE.

I have drawn up the subjoined useful Weekly Weight Practice
Table for weight-lifters in training, and will introduce the same with the
following recommendations:
Always use the proportions given for practising the different
lifts.
Never attempt a record oftener than once weekly.
Rest from the weights for two consecutive days, attempting the
record on the third day.
On the day that the record is attempted, keep off the legs as
much as possible before lifting.
26
Try to beat a previous record by a pound at a time – it is by far

the surer way.
When other exercises are performed, go through them after the
lifting.
Only practise the lifts at which you wish to excel, or those at
which you are particularly good.
Snatch or One-hand One-hand Two- Two- Two-
Swing. Clean. Bent- hands hands hands
press. Clean. Military. Jerk.
First day:
REST. REST. REST. REST. REST. REST.
Second
Day:
REST. REST. REST. REST. REST. REST.
Third
day:
ATTEMPT ATTEMPT ATTEMPT ATTEMPT ATTEMPT ATTEMPT
RECORD. RECORD. RECORD. RECORD. RECORD. RECORD.
Fourth
day:
Half of Half of Half of Half of Half of Half of
limit. limit. limit. limit. limit. limit.
Fifth day:
Four-
fifths of Two-thirds Four-fifths Four-fifths Two- Four-fifths
limit. of limit. of limit. of limit. thirds of of limit.
limit.
Sixth
day:
Two- Four-fifths Two- Two- Four-fifths Half of
thirds of of limit. thirds of thirds of of limit. limit.
limit. limit. limit.
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CHAPTER VI.
HOW THE CONTROL OF THE MUSCLES IS

APPLIED TO WEIGHT-LIFTING OR TO
THE PERFORMANCE OF FEATS OF
STRENGTH.
ALL feats described and dealt with throughout these pages will
be accompanied by a list of the chief muscles used in the different parts
of the lift or feat, and the student will apply the rule here outlined to the
performance of any feat whatever.
He should first ascertain, by performing with a comparatively
light weight any given feat, the most important muscle used, and then
should practise bringing those muscles under control, or into high
relief, in the exact position and the identical sequence in which he will
use them. Many feats will bring into play a number of groups of
muscles simultaneously, and in such case simultaneous control and
contraction of such groups should be studied.
During the contraction or control of the said muscles,
uninvolved groups of muscles should be left as far as possible in a state
of absolute relaxation and abeyance.
There are two reasons for this – the first being that these relaxed
muscle groups will in no way hamper the working muscles; the second,
that a relaxed muscle will not require the quantity of blood that is
needed by those muscles brought into play. Thus a greater supply of
blood will be available for the working muscles, with consequent
temporary increase of power.
HOW TO ARRIVE AT THE MERIT OF A FEAT.

All decisions regarding the merit of a lifter's performance
should be considered in relation to his body-weight, as this is of the
greatest possible importance in arriving at an accurate conclusion.
28
At the end of the description of the various lifts dealt with I

have stated what might be considered to be a good performance in
proportion to body-weight.
I have, throughout, been most careful to point out all details,
close attention to which goes to make the success of a lift. I need not
claim that this work contains more detail than all the other works of this
description combined, for the reader will find that out for himself.
Owing to the difficulty that a teacher has in posing for the
different positions of the feats, I found it impracticable to pose for all of
them myself, and have therefore secured the services of my partner, Mr.
Monte Saldo, for a number of illustration, while Mr. Aston, Britain's
strongest man, and my pupil, Mr. Hayes, have been good enough to
pose for the One-hand Clean and Two-hands Press in their respective
styles.
FIGURE 1.
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FIGURE 2.
30
CHAPTER VII.
TWO HANDS TO CHEST.

(1) WALK up to the bar, place the toes just underneath it, and pounce
softly down, grasping the bar, as shown in Fig. 1.
(2) Stand up with the bell, getting as much impetus as possible
from the straightening of the legs.
(3) Follow the leg impetus by pulling well with the arms and
shoulders.
(4) This should bring the bell as high as the nipples, with still a
little “way” on it. (See Fig.2.)
(5) Now comes the psychological moment for turning the bar.
(6) Allow the “heels” of the hands to come forward like a flash of
lightning, the elbows quickly and softly following; and,
simultaneously with these two movements, the legs should be
bent and one foot lunged forward (See Fig. 3.)
(7) Take particular care to keep the elbows low throughout this lift
(see Fig.2), otherwise they will not be easily slipped under the
bar.
(8) The mind must be concentrated upon slipping the elbows under
the bar; the pull is easily accomplished mechanically.
(9) Use a straight bar that turns freely inside the discs. Using this
method I have succeeded in lifting 272 lb. at 10 st. 7 lb.
A good performance at this lift would be one and three-quarters
the body-weight of the lifter.
KEY TO FIG. 1.
Muscles that must be deliberately thought of and controlled
from the picking of the bell from the floor to the straightening of the
legs:
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(1) Thighs . . .
(2) Forearms . . Simultaneously (A).
(3) Trapezius . .
(4) Infraspinatus . .
(5) Teres major . .
(6) Teres minor . . Simultaneously (B).
(7) Erector spinae. .
(8) Arm Muscles . .
(9) Abdominal Muscles . Simultaneously (C) .
Group A must be controlled to bring the bell from the ground.
When the bell has left the ground, keep Group A working, and
bring the muscles of Group B into instantaneous play.
32
FIGURE 3.
33
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FIGURE 4.
34
FIGURE 5.
35
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These muscles must be kept working until the bell reaches the
point shown in Fig. 4.
It will hardly be advisable to straighten the legs more than
shown in Figs. 2 and 4, because one is apt to allow the thigh muscles to
go out of control for a fraction of a second.
From the point reached in Fig. 4 the arm muscles must be
brought into use simultaneously with the abdominal muscles, until the
position illustrated in Fig. 2 is arrived at.
At this juncture the thighs begin to bend again, the elbows are
kept low, and the bell has arrived at the chest.
As you stand erect with the bell, as shown in Fig. 3, practically
every muscle in the body will be used to hold the bell stable, and ready
either for the jerk or press.
As will be explained in the right place, identical tactics will not
be used for the press and jerk, for, although the same muscles will be
employed in both lifts, they are used in a different manner.
Figs. 4 and 5 illustrate a very ingenious method of getting a bell
to the chest without expending a great deal of leg effort. The first part
of the lift is carried out in the identical manner as illustrated by Figs. 1,
2, and 3, with this apparently minor difference: the thumb is placed in a
line with the fingers, and is used as a finger, the grip being taken wider.
The advantage of this position is considerable to a lifter with weak
thumbs, inasmuch as at no point of the lift does the whole weight of the
bell rest on the thumbs alone, as is the case in the unusual method.
Further, considerable freedom of the arms is secured and the elbows are
more easily kept low and near the body.
Sufficient “way” having been got upon the bell, the lifter should
bring the following groups of muscles into play: first in the order
mentioned and then simultaneously, adhering rigidly to the positions
illustrated by Fig. 5, i.e., elbows low and the body bent well back, with
the top of the thigh and hips thrust forward.
36
(1) Supinator longus .

(2) Extensor carpi radialis. Arm Muscles.
(3) Brachialis anticus .
(4) Rectus abdominis .
(5) Erector spinae . Trunk Muscles.
The bell may now be rested across the chest above the clavicle
(collar bone) and on the deltoids, as shown in Fig. 6, while the thumb is
passed under the bar and the correct grip secured, as shown in Fig. 7.
Fig. 6 incidentally shows a position adopted by the purely scientific
lifter for jerking his bar to arm's length above the head, and, as it
illustrates the bell very much out of control of the arm and shoulder
muscles, is a position that should not be used except for changing the
position of the thumbs.
It may be added that some lifters prefers to jerk the bell from the
chest with the thumbs behind the bar, as it enables them to “fix” the bell
more easily at arm's length. If used or adopted for the jerk, the lifter
will not be advised to employ this method for the Military or
Continental Press, for a man can get more grit and power into a slow
lift if he grip his bar tightly and with a straight wrist.
Remember that in all clean lifts, including the swing and snatch,
it is fatal to delay getting underneath the weight until you have
exhausted the pull. The weight must in all cases be turned while it still
has “way” upon it, so that it may be caught going up, as it were.
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FIGURE 6.
38
FIGURE 7.
39
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FIGURE 8.
40
FIGURE 9.
41
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CHAPTER VIII.
THE DOUBLE-HANDED MILITARY PRESS.
BEFORE going into the details of this lift, importance should be
placed upon the manner in which the bell must be brought to the chest.
The higher and the quicker it is brought to the position shown in
Fig. 8, the easier will the bell be pressed overhead. A very common
error made by the average lifter is that he gets the bell to the chest and
then begins thinking about the Press. This is wrong. Before the bell is
lifted from the ground the lifter should have already got the muscles
actually required for the Press tightened up, and well under control. It
would pay him, therefore, to pull his bell straight up from the floor, to
the commencing position of the lift, without a second dip. The muscles
that must be in working order and under simultaneous control for the
first part of the Press are as follows:
(1) Forearm . . . .
(2) Brachialis anticus. .
(3) Deltoids . . . .
(4) Latissimus dorsi . . Simultaneously.
(5) Erector spinae . .
(6) Gluteus medius . .
(7) Gluteus maximus. .
Holding all the muscles rigid, lift the bell upward and forward
as far as possible by means of the deltoid, until you reach the position
shown in Fig. 9. It would obviously mean disqualification were the
lifter to bend farther back than illustrated by Fig. 9.
An anatomist would instantly observe that the deltoid has been
42
lifted slightly, carried upward, as it were, with the bell. This is as it

should be, as will be presently explained.
The bell, having reached the point shown in Fig. 9, is
sufficiently high to allow the triceps to be brought for the first time
during the lift into effective use. The triceps must, therefore, receive
mind concentration in addition to the groups of muscles above
mentioned, and by their aid the bell should be pressed steadily upward
and backward until it reaches the position shown in Fig. 10, when the
straightening of the arms may be simplified by the lowering of the
deltoids from the position into which they had been lifted in Fig. 9 and
the pressing-through of the triceps. The pressing-through and the
locking of the arm should be carried out in a thorough manner, however
light the weight.
The rules provide that the heels must be kept closed, the legs
straight, and the body quite erect throughout the lift.
An excellent performance in this lift would be one and a half
times the lifter's body-weight.
My best official performance in this lift was 230 lb., at 10 st. 5
lb.
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FIGURE 10.
44
FIGURE 11.
45
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FIGURE 12.
46
FIGURE 13.
47
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CHAPTER IX.
THE DOUBLE-HANDED CONTINENTAL

PRESS
(British Adaptation).
THIS lift will be treated in a purely technical manner regarding
position only, for exactly the same muscles are used as for the Military
Press, but with more freedom. There is no restriction as to position of
the body as long as the bar is pressed and not jerked aloft.
As the lifter here in England is allowed to jump or jerk the bell
off his chest, he should be compelled to keep the knees stiff, for if he be
allowed to bend the legs at any part of the lift there is nothing to
distinguish the lift from a jerk.
The photographs illustrating this lift have been posed for by my
pupil, Mr. Hayes, who has lifted 160 lb. in the manner here described,
whilst weighting no more than 8 st.
Fig. 11 shows the position at the start. The knees are straight,
the body hung forward from the waist, and the bell held well back, but
not resting. The body should now be very suddenly bent backward, the
bar being pushed hard aloft and brought back over the eyes, as shown
in Figs. 12 and 13, front and profile views respectively. As the bell
travels over towards the eyes, the back-bend may be further
exaggerated and a better position secured for the triceps, as shown in
Fig. 14. The body should now be brought erect as shown in Fig. 15, and
the heels brought to within 12 ins. of each other for the completion of
the lift.
48
THE DOUBLE-HANDED CONTINENTAL

PRESS
(Correct Style).
As with the British adaptation of the above lift, I shall deal only
with the technical points, for the muscles used in the Military Press are
the same as here employed, with the addition of the bent thigh.
Secure position illustrated in Fig. 7, with the bell gripped hard,
and the same muscles controlled as for Military Press. Now begin to
bend steadily backwards, hollowing the back (see Fig.16) the whole
way up, not merely at the waist. The rear leg will be kept almost
straight, and the front leg bent to enable the back to be hollowed with
less tightness and strain, and further to bring the deltoids and triceps
into a more powerful position for work and under better control.
It must be understood that the bending of the thigh must be
simultaneous with the pressing aloft of the bar, and must not precede it,
for the purpose of jerking the bell from the chest.
Fig. 17 shows the bell fixed at arm's length before the thigh is
straightened, proving that no assistance in the manner of a jerk has been
obtained. The thigh may only bend during the press, and must not
straighten until the bell has been fixed with straight arms above the
head. I have succeeded in lifting over twice my body-weight in this
manner, but should consider one and three-quarters of the lifter's body-
weight as a meritorious performance.
49
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FIGURE 14.
50
FIGURE 15.
51
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FIGURE 16.
52
FIGURE 17
53
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CHAPTER X.
THE DOUBLE-HANDED JERK.

IT will be opportune for us to consider this lift now, for it is so
closely related to the Continental Double-handed Press that the same
illustrations will apply.
This lift is the Genuine Two-hands Anyhow, unless the bar be
pulled clean to the chest, when it is known as the “Two-handed Clean
all the Way.” The lift with bar and kettle-bell, used by the professionals
in England, and known as the “Two-hands Anyhow,” must not be
confused with the Two-hands Jerk. The jerk is undoubtedly one of the
finest lifts in the whole category, for it is a lift wherein the tension may
be spread over the whole body, and is, further, a quick lift, entailing no
strain upon the heart.
The muscles used are exactly as for the Military Press, with this
addition; whereas in the Military Press the legs are of little importance
except as supporting muscles, in the Double-handed Jerk they are not
only used to support the combined weight of the lifter and the bell, but
are called upon to give the necessary impetus for jerking the bell away
from the chest. It is a common fallacy to think that a very pronounced
jerk is necessary for this lift. With a light bell a long jerk with the legs
will of course give a lot of momentum to the bell, enabling it to be
fixed without the arm muscles being brought into play, except for
holding the bell aloft, as the leg impetus is sufficient to send the weight
to that height. When, however, the bell is in the neighbourhood of twice
the lifter's body-weight, a long jerk is out of the question, for if the legs
be bent beyond a certain point the leverage upon the knee becomes too
great, and the legs are so hard put to it to support the weight that speed
is not to be expected. All muscles, therefore, must be controlled as for
the Military Press, with perhaps additional concentration upon the
erector spinae, the reason being that a very heavy weight will force
itself down on to the chest, and by a greater hollowing of the back, as
shown in Fig. 16, the chest will be in a better position to help support
the weight.
54
Having secured the control of the necessary muscles, retaining

their rigidity mechanically, give a short, strong dip and jerk with the
thighs, concentrating very strongly upon a quick straightening of the
legs.
Simultaneously with the straightening of the legs bring the
triceps powerfully and determinedly into play, pushing the weight
upward and backward.
Of course the weight will not travel far if it is near your limit;
therefore the shoulders must be lowered by some method that will
enable you to lock your arms, paying due attention to the fact that
unless the shoulders be well supported by a stable position of body and
legs the weight will not remain aloft. There are many methods of
dipping to get the arms locked, but only one that I know of which is
satisfactory, and that is the following:
It is understood that you have got the weight as high as strength
of arms, body, and legs will get it, and that if you split the legs or
indulge in any fancy acrobatic work the bell well instantly come down
(Please remember that we are now talking of a weight that is too heavy
to jerk straight out to arm's length.)
Instead of dipping at all, hollow the back from waist to
shoulder, bring to hips to the front, slightly advance and bend the
forward leg, but not beyond the point of stability. The rear leg will be
kept almost straight at the knee, but sloped as much as desired to
accommodate itself to the bend of the front knee.
Fig. 17 shows recovery from the strain of locking the arms by
this method – for the strain is but momentary – and the very stable and
powerful position shown does not require enlarging upon.
A splendid performance in this lift would be twice the lifter's
body-weight.
My best performance at this lift was 322 ½ lb., at 10 st. 7 lb.
I have performed the feat of jerking over the double body-
weight six times in public in England, and about the same number of
times on the Continent, which shows that it is no fluke.
55
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FIGURE 18
56
A final word of advice to the student of this lift is: Remember at

all times to hollow the back from waist to shoulder, not only at the
waist, and to contract the erector spinae muscles by effort of the mind,
not to leave them to look after themselves.
TWO HANDS ANYHOW TO CHEST.

Unapparent as it may seem on the surface, muscle-control plays
a considerable part in enabling the lifter to get a heavy weight to the
chest. Most lifters that I remember performing this feat allow the rectus
abdominis to relax after the bell has been lifted on to the belt. This is
obviously to the lifter's disadvantage, for two reasons: the first is that
the rigidity of the body is unassured, and the second is that he may
injure the internal organs.
The lift to the belt is accomplished with a similar pull and with
the same muscles as used in the Two-hands Clean to Chest. It is always
advisable to lift the bell well above the belt, to ensure it dropping
inside, and not outside, of the buckle. The rectus abdominis must be
contracted right from the start of the lift. The height shown in Fig. 18 is
the best to wear the belt, unless you are weak in the abdominal muscles,
when it may hang somewhat lower.
There are two methods of turning the bar to the chest, identical
with the two shown for performing the Two-hands Clean.
The impetus for the turn is secured by a dip and jerk of the
thigh, with a second dip or back bend as used in the two styles of the
Two-hands Clean.
The lifter is exhorted to use the abdominal muscles and to
concentrate upon them very strongly the whole time that the bar is in
contact with the body.
57
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FIGURE 19.
58
FIGURE 20.
59
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CHAPTER XI.
PASSING A BELL FROM TWO HANDS

ON TO ONE.
THIS is a good feat to practise, and useful to the professional
lifter in England, as it is used in the lift known as the “Two-hands
Anyhow.” The weight having been jerked to arm's length by means of
the double-handed jerk, it is then passed on to one hand. A kettle-bell is
then lifted above the head with the disengaged hand.
There are two very simple reasons why this lift cannot be
legitimately called the “Two-hands Anyhow.” The first is that it is
partly a supporting feat, and that one hand is used twice. Another point
that is generally overlooked is that the kettle-weight is never really
aloft, as it is resting on the forearm.
My object, therefore, will not be to teach the Barbell and Kettle-
bell lift, as it will surely be eliminated from British championships
sooner or later, but to explain the safest and strongest method of
passing a bell from both hands to one.
When the bell has been jerked aloft a secure position of the feet
is important. From 12 ins. to 14 ins. should separate the heels,
according to the height of the lifter.
Fig. 19 shows the bell just fixed on the two arms. The strain
here is carried by the erector spinae chiefly. The bar should now be
slanted, the hand that is going to take the weight being stretched high
and carried over outside the line of the shoulder. The hand in this case
is the right, and will be referred to as such throughout the description of
this lift, although the feat should be practised with both left and right
hands alike.
At no part of the feat should the right arm bend, the success of
the lift depending entirely upon the manipulation of the positions and
controlling of the muscles in such wise that there will be no risk or
chance of the right elbow unlocking.
60
The position illustrated in Fig. 20 shows the right hand stretched

high and the left shoulder lowered.
Concentrate upon and keep under control the following
muscles:
(1) Triceps . .
(2) Trapezius . .
(3) Erector spinae . Simultaneously.
(4) Thighs . . .
Now dip with the thighs and straighten them strongly again (see
Fig. 21), in such a manner that you have the bar-bell on the move after
the legs straighten. At the psychological moment pass the right hand
(without bending the arm) about half the distance it will have to travel
to reach the centre. (See Fig. 22.) Concentrate now more strongly upon
the triceps of the right arm, carrying the bell well over to the right
again, and repeat the leg jerk, this time passing the hand to the exact
centre of the bar, which should have been previously indicated by a
light rubber ring. (See Fig. 23.)
The weight will now have been transferred from both legs to the
left leg. Disengage the left hand from the bar and grasp or palace it
under the left-hand discs, and push the bar over into the position shown
in Fig. 24. When the movements have been mastered with a light bell,
make the movements as mechanically as possible, so that the bar will
not take your attention from the muscles during the critical parts of the
feat.
Fig. 25 illustrates a bell fixed with most of the effort and control
concentrated at the shoulders.
As a contrast we may refer back to Fig. 19, which shows the
bell fixed with most of the effort and control concentrated upon the
erector spinae muscles.
A lifter with a weak back should use the method illustrated by
Fig. 25, for continued strain upon the spine during the time that it takes
to pass the bell steadily would be apt to prove injurious or even
61
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detrimental to the health.
FIGURE 21.
62
FIGURE 22.
63
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FIGURE 23.
64
FIGURE 24.
65
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FIGURE 25.
66
FIGURE 26.
67
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CHAPTER XII.
THE ONE HAND CLEAN TO SHOULDER.

THIS lift is one that is so well known in England that I approach
it with some diffidence. I have, however, had opportunities of studying
the methods of the men who lift colossal weights in this manner in
proportion to their body-weight, and who have applied muscle-control
to their principles with remarkable results. Of course the up-to-date
method of fixing the bar in this lift is “Elbow on Thigh,” as used by
Aston and Pullum: and the “Upper Arm on Thigh,” as used by Saldo
and myself. I have been fortunate enough to secure photographs of
Aston and Saldo at the important points of this lift, and it is interesting
to note here how two men of entirely different build can use the same
principle with success.
Some time ago a controversy was fought out in the pages of
Health and Strength, the official organ of the British Weight-lifters'
Association (Amateur and Professional), concerning the superiority of
the “Elbow on Thigh” versus the “Elbow on Hip” for the One-hand
Clean.
The matter was speedily settled by the publication of two
photographs of Mr. Monte Saldo, showing the bar-bell safely fixed
many inches below the point that the bell would have to reach before
the elbow could be fixed on the hip. It was then pointed out by Saldo
that the bar was not fixed low for the sake of fixing it low, but to enable
a heavier bar to be lifted and fixed than would be possible to lift as high
as the hip.
Fig. 26 shows the exact method of grasping the bar. The
following muscles should now be brought under simultaneous control:
68
(1) Forearm . . . . . .
(2) Triceps of disengaged arm .
(3) Thighs . . . . . . Simultaneously.
(4) Rectus abdominis . . .
(5) Biceps . . . . . .
Pull hard and stand erect. (See Fig. 27.) By the time you are
erect, sufficient momentum will have been imparted to the bar by the
legs to give it a few inches of “way.” At this point do not flop down
with the elbow or upper arm on the thigh, as so many lifters do; but as
you bend over to the right, bringing the elbow below the bar, catch the
bell as it rises – coming up, as it were – and deliberately pass the elbow
or upper arm on to the inside of the thigh. There will be no sudden
impact that will knock the elbow off the thigh; for you will be
controlling the muscles throughout the lift.
The same muscles will be acting from the time the bell is picked
from the floor until it is fixed upon the thigh.
I may here mention that Mr. Aston was photographed in
positions similar to those of Mr. Saldo as shown in Figs. 26 and 27, but
the positions of both men in this part of the lift were absolutely
identical – as they should be – so that it has not been necessary to
repeat them.
Figs. 28 and 29 of Saldo and Aston respectively at the “Fix”
show the same principle effected by different muscles. Aston, as will be
observed, stands more upright, and fixes his elbow near the top of the
thigh; whereas Saldo crouches more, fixing the bar very low on the
thigh indeed, and momentarily supporting the weight upon the inside of
the upper arm. Both men are controlling the intercostal muscles
strongly at this juncture, which prevents the body buckling and the bell
from getting out of control.
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FIGURE 27.
70
FIGURE 28.
71
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FIGURE 29.
72
To stand erect without great strain upon the abdominal muscles,

Saldo brings his bell over towards the shoulder, momentarily resting the
bell upon the outside of the shoulder. (See Fig. 30.) Still concentrating
upon the intercostal muscles, he stands erect, and swings the bell round
ready and in position for the Bent-press. Aston, however, uses a
different method, his bell being fixed higher upon the thigh, and the
weight being supported almost entirely by the elbow in a very stable
position, he is able to jerk it up into the position shown in Fig. 31.
Aston has lifted 250 lb. in this manner.
A good performance in this lift would be one and a half times
the body-weight, the feat having been performed by Aston, Saldo,
Pullum, and myslef.
For this lift a bent bar, with a slight “back hang,” should be
used.
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FIGURE 30.
74
FIGURE 31.
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FIGURE 32.
76
CHAPTER XIII.
THE SINGLE-HANDED MILITARY PRESS.

OF all the above-head lifts this is the most difficult, for not only
are a very limited number of muscles brought into play, but the weight
being used on one side of the erect body, the slightest false move or
lack of control of the muscles involved throws the lifter out of balance,
and the feat is spoiled. Fig. 32 shows the correct manner in which to
begin the lift. The muscles that should be brought under control at this
stage are as follows:
(1) Forearm . . . .
(2) Deltoid . . . .
(3) Latissimus dorsi . .
(4) Rectus abdominis . Simultaneously.
(5) Gluteus maximus .
(6) Thighs. . . . .
(7) Ankles. . . . .
Fig. 33 indicates the wrong direction in which to continue
pressing the bell. If the bell be pressed to the side, the body must go out
of the correct position.
Fig. 34 shows the correct continuation of the Press, and also the
exact part of the lift where the triceps should be powerfully controlled.
When the bell has gone up to a certain distance it usually seems
to stick, and the lifter is tempted to bend to one side, which spoils the
lift. Were he to exercise patience and keep still doggedly controlling the
muscles and tightening up the weak places, he would frequently turn
apparent failure to success. Always travel in towards the head with the
bell to keep it in control, and over the feet. I may here remark that in all
strength presses the gluteus maximus should be strongly contracted, and
the hips kept rigid and under control.
77
MAXICK
A meritorious performance of this feat would be two-thirds of

the lifter's body-weight. My best performance at this lift was 112
English pounds in competition, with considerable ease.
78
FIGURE 33.
79
MAXICK
FIGURE 34.
80
FIGURE 35.
81
MAXICK
CHAPTER XIV.
THE SINGLE-HANDED JERK.

UNDOUBTEDLY the most beautiful lift of all. The Snatch and Swing
run it very close in picturesqueness; but such a mass of metal may be
got aloft by this method without strain, that I consider it the one-handed
lift par excellence that stands eminently by itself.
I also believe that, if it were to be specialised in, almost as much
could be got aloft as by the Bent-press.
The mistake that lifters make here is that they take up a bent-
press position from the start of the lift. This brings the bell too near the
ground from the outset, and leaves them little room in which to dip for
fixing the bell. Were they to keep the bell high, as in Fig. 35, more
muscles would be in full working order, and plenty of room for lunging
and fixing would be secured.
Having got the bell to the shoulder by the method preferred,
bring the following muscles under simultaneous control:
(1) Wrist . . . .
(2) Forearm . . .
(3) Deltoid. . . .
(4) Latissimus dorsi . Simultaneously.
(5) Erector spinae . (See Fig. 35.)
(6) Gluteus maximus
(7) Thighs. . . .
Concentrate strongly, dip and jerk with the thighs, which should
bring the bell well above the head.
Now either advance the forward foot a few inches or bend the
knee well, simultaneously hollowing the back, more especially in the
region of the waist on the rear leg-side. (See Fig. 36.)
82
The bell will now be about three-quarters of the way up, when
the position will be so strong and stable that any method may be safely
used for finishing the lift. Personally I generally allow the left leg to
give just a little, but more usually I slide (not lunge) my forward foot a
few inches to the front at the finish of the lift instead of during the lift.
Fig. 37 shows that the shoulder has been brought directly underneath
the centre of the bar.
The same muscles should be controlled throughout the lift, and
as this control becomes mechanical, the lifter will find himself able to
put a great deal of conscious power into the triceps, these latter being
the only muscles that require attention after the initial effort has been
made.
My best performances at this lift were as follows: 239 lb. in
Munich and 232 lb. in London. I may here add, however, that I have
jerked 100 kilos, about 2 cwt., while weighing 50 kilos (double the
body-weight). This was performed on the spur of the moment after I
had been specialising for some time on the position and control of the
muscles used in this lift.
A good performance of this lift would be one and a third of the
lifter's weight.
The bar should have a slight “back-hang.” Hesitation when the
bell is at the shoulder will spell defeat if you are trying your limit.
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FIGURE 36.
84
FIGURE 37.
85
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FIGURE 38.
86
FIGURE 39.
87
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CHAPTER XV.
THE BENT-PRESS.
THIS lift came from Germany, having been introduced by
Sandow and revived by Arthur Saxon.
There is little doubt that Saxon's method is as near perfection as
is possible, although it is probable that his build is particularly suited
for the feat. Suffice it to say that, although a heavy man, he has come
very near to pressing his double body-weight, a feat that I feel sanguine
of performing if any special inducement were offered.
Saxon's Bent-Press of 370 lb. is considerably above the
poundage of his double-handed jerk, which may give one a very good
idea that the possibilities of both lifts are about equal as regards
poundage.
Saxon has lifted about 450 lb. in a combined bar-bell and kettle-
weight lift. This was quite legitimately a “Two-hands Anyhow,” for he
bent-pressed the heavy bar-bell before bringing the kettle-bell aloft,
using one arm only for each lift. This lift caused a certain amount of
interest in Germany, and was recognised as a wonderful feat.
A suggestion made in one of the weight-lifting clubs that it
should be used in the competitions was instantly defeated, for it is of
course a stage feat requiring years of practice, and therefore
impracticable for the amateur. The professionals are so few on the
Continent that their requirements are absolutely disregarded both by
amateurs and public alike.
Perhaps if Saxon had spent more time on the Continent he
would have succeeded in making the Bent-Press popular, for Arthur is a
genial and modest fellow, well liked by all with whom he comes into
contact.
The positions illustrated by Figs. 38, 39, 40, 41, and 42 have
been founded upon the Bent-Press used by Saxon, with modifications
made to suit the ordinary individual.
88
Fig. 38 shows a very good position for starting the bell. From
above the waist the body is tilted slightly forward, the elbow supported
(not really resting upon) the hip. The heel is turned slightly outwards to
enable the hip to be brought comfortably under the elbow.
The muscles to be controlled at this part of the lift are:
(1) Forearm. . . . . . .
(2) Biceps . . . . . . .
(3) Latissimus dorsi . . . . Simultaneously.
(4) Intercostals, both sides . . .
(5) External oblique, both sides .
The bell should actually be front-heavy, the back-hang is

entirely illusory, being held over in that position voluntarily by the
lifter. The object of this balance will be presently explained.
Fig. 39 shows the bell under “way,” and the best position for the
bell as it leaves the hip. The supporting leg is here shown slightly bent,
but, in the case of a lifter who presses sideways, should be kept
straight. From the positions of the legs in Fig. 40 it will now be realised
that the body is descending in a forward direction, not sideways, which
will account for the legs being bent.
It must now be explained that the more the lifter bends to the
front the more will his elbow go over to the back, and the better will the
arm be supported. In the case of a lifter whose shoulders and brachialis
anticus are not supple enough to allow the bell to go so far back, the
side-press should be used and the supporting leg kept straight. Fig. 40
explains better than words what is being aimed at throughout the lift,
which is to bring the shoulder lower than the elbow, far enough to
allow the triceps to be used. It is very easy to go much lower than this,
but the trouble would be that the shoulder gets too far outside the
balance or “stand” of the lifter, and will topple over. Even should he so
adapt his position that he keeps outside the balance, the shoulder will
be upside down and he will be unable to lock it securely enough to
89
MAXICK
enable him to rise to the erect posture.
FIGURE 40.
90
FIGURE 41.
91
MAXICK
FIGURE 42.
92
I have always maintained that it is not worth going lower than

shown in illustration 40: for, although it is possible sometimes to get
erect from such a low fix the occasions are so rare that many failures
will be recorded to a very rare success. How many failures have been
seen lately at this lift, and how tiresome for the public to watch failure
after failure, when all they want is to see a bell lifted in an attractive
style!
From the position shown in Fig. 40, where the shoulder is
unlocked, to the position shown in Fig. 41, where the shoulder is
locked, the lifter has to have his wits about him. The locking of that
shoulder is going to transfer the weight from the dead centre of the two
feet to a position over the front of the feet, and he must be prepared for
this and arrange for the alteration of the balance centre.
It is now that the front-hang of the bar may be used to assist the
lifter. If the weight were actually “back hung” at this part of the lift it
would almost surely topple over the instant the shoulder was locked. In
the present instance, however, as the bell is pushed to arm's length by
control of the triceps and the shoulder is locked (as shown in Fig. 41),
the resistance against the front hang should be relaxed, when the weight
will balance down steadily towards the hip, enabling the lifter to lock
his shoulder with little risk of over-balancing, and will further assist
him in standing erect with the weight equally distributed on both legs
(see Fig. 42). The rising aloft should always be assisted with the
disengaged hand, making the movement steadier and the balance surer.
The control should be concentrated upon the deltoid and triceps during
the coming aloft, unless the lifter possess an exceedingly good lock in
the elbow, when more attention may be given to steady pressure with
the legs. From Figs. 39 to 41 the movement should be a steady
progression, the hip being pushed under the weight until the shoulder is
locked.
The usual advice of some lifters to sit with the bell when the
shoulder is locked should be taken very cautiously. If you are obliged to
sit to get both legs under the weight, let it be as slightly as possible, for,
once the knees are bent to a right-angle, great strain is brought upon the
knees, and the chances of coming aloft with a really heavy bell are
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MAXICK
small.
A meritorious lift in the Bent-press would be one and three-
quarters of the lifter's body-weight.
94
FIGURE 43.
95
MAXICK
CHAPTER XVI.
ONE HAND ANYHOW TO SHOULDER.

(1) STAND the bell on end, by grasping its extreme end and pulling
up to the shoulder and then jerking out to straight arm.
(2) Balance it carefully, and transfer the hand down to the centre of
the bar (previously marked).
(3) Place the elbow inside the hip, and, holding the bar with the
neck, close to the hand, stand erect. The bell will then over-
balance and come to the shoulder entirely of its own
momentum.
Concentrate very strongly upon hollowing the back and pushing
the hips forward. Also be careful to stand erect, endeavouring to lift the
weight bodily. The bar should on no account be further out of the
perpendicular before leaving the ground than shown in Fig. 43, or it
will slide away instead of balancing over to the shoulder.
The muscles to control are the following:
(1) Forearm. . . . .
(2) Upper arm . . . .
(3) Pectoralis major(on the
side you are lifting). . Simultaneously.
(4) Erector spinae . . .
(5) Rectus abdominis . .
(6) Thigh. . . . .
As the bell turns to the shoulder, grip hard to prevent it coming
over too fast.
96
FIGURE 44.
97
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FIGURE 45.
98
FIGURE 46.
99
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CHAPTER XVII.
THE SNATCH.
(1) GRASP the centre of the bar with the disengaged hand held (not
resting) on the knee. (See Fig. 44.) Use and control the identical
groups of muscles required for the One-hand Clean (Fig. 26)
with the exception of the biceps.
(2) Stand upright, pulling the bar as high as possible. (See Fig. 45.)
(3) Before the bar has ceased to travel, slip the elbow under, and
dip into the position shown in Fig. 46.
Here control and concentrate upon the following muscles
simultaneously:
(1) Deltoid. . . . .
(2) All arm muscles . . Simultaneously.
(3) Thighs . . . . .
(4)Allow the body to rebound from the knee, to assist in coming

up.
(5)The whole lift must be accomplished in one continuous
movement.
(6)Use a slightly bent bar, with the bend turned in towards you, so
that when lifted it turns well into the palm of the hand, and
when fixed at the finish of the dip it will not be apt to roll off
the thumb, the bend causing the bar to rest right over into the
hand.
(7)See that the bar turns freely in the discs.
Albert Soguel, who posed for these remarkable pictures,
snatched in perfect style 144 ½ lb. whilst weighing under 9 st. 6 lb., the
bell weighing more than 12 lb. over his body-weight. This is the best
snatch in proportion to weight on record, and is particularly worthy of
100
merit, as he had reduced his weight from 10 st. 4 lb. to enable him to
compete for the 9 st. 7 lb. championship of the world, which he won,
performing the above feat almost at the end of the match.
The lifter's own body-weight would be a meritorious snatch.
101
MAXICK
FIGURE 47.
102
FIGURE 48.
103
MAXICK
FIGURE 49.
104
CHAPTER XVIII.
THE SWING.
(1) REST the bell on the floor, well to the front. (See Fig. 47.)
(2) Pull back strongly, swinging the bell between the legs, as shown
in Fig. 48.
Concentrate or control the following muscles:
(1) Forearm . . . . .
(2) Deltoid . . . . .
(3) Erector spinae . . . Simultaneously.
(4) Thighs . . . . .
(5) Disengaged arm . .
(3) Fling the bell upwards (not forward) as high as possible. (See
Fig. 49.)
Concentrate and control the same muscles as given above, with
the addition of the triceps of the lifting arm, and the biceps of
the thigh.
(4) Now lock the shoulder and arm by dipping at the correct
moment (see Fig. 50).
(5) Manipulate the rebound of the shoulder on the knee to bring you
to the erect position again.
Important. – Take particular notice that in the Snatch and Swing
a clever lifter fixes his weight well below the height of the shoulder.
A meritorius lift in the Swing would be the lifter's own body-
weight.
Both Saldo and myself have swung over our own body-weight,
Saldo being the first man of his weight to succeed in doing this feat.
105
MAXICK
Fig. 51 shows the correct finish for all single-handed lifts. The
muscles to be kept under control are:
(1) Forearm. . . .
(2) Triceps . . . .
(3) Gluteus maximus . Simultaneously.
(4) Thighs. . . .
(5) Ankles. . . .
106
FIGURE 50.
107
MAXICK
FIGURE 51.
108
CHAPTER XIX.
THE APPLICATION OF MUSCLE-CONTROL

TO SPORTS.
GOLF, TENNIS, AND CRICKET.
[In such a work as the present, there is, of course, no space to go into
details concerning the muscles, and combinations of muscles, that each
particular sport brings into action; the object of these chapters is
merely to give the student or follower of any of the above-mentioned
sports an idea of the manner in which he or she may apply Muscle-
Control to any stroke, be it accomplished with club, racket, or bat.]
GOLF.
THIS game, if we except football, probably appeals to a greater
number of people than any other outdoor game in existence, and is
therefore the one first dealt with in this chapter. Nothing technical will
enter into this brief exposition, for reasons already given.
To digest for a moment, I would call attention to the difference
of opinion among championships of both professional and amateur
ranks concerning suitable clothing. Some players advocate a tight
jacket to enable the retention of more or less check over the swings.
One player of note has publicly declared that if he remove his coat his
swings are erratic.
It is quite obvious to the most inexperienced beginner that this
argument is very unpractical and unsound. If we agree with this
gentleman's point of view, we are admitting that a split seam in the
shoulder or back of his coat would turn him from being a champion
into a bad player.
Surely the more elastic and responsive support supplied by
nature in the form of muscles will be of more value than a tight jacket.
No lifeless material ever invented or discovered is capable of the
enormous contrasts in flexibility and resilience of the muscles. In a
fraction of a second a muscle may be changed from a condition of
109
MAXICK
softness, comparable only to cotton-wool, to one of steely hardness that

is simply baffling to science.
The foregoing preamble has been inflicted with the object of
proving to the reader that in any game where speed and endurance are
important factors supports of any description are unnecessary, besides
being a handicap to the full development and utility of the muscles.
In golf, the muscles of shoulder, chest, and forearm are called
most continuously into play.
The difficulty of correct relaxation of certain muscles or groups
of muscles during a stroke has been the golfer's bugbear for
generations. The unconscious contraction of thighs, hips, and muscles
around the waist spoil not only the game, but the temper of the player.
True, the teachers always tell their pupils to relax, and to keep
the knees and thighs in a state of passivity as far as any save the
supporting muscles are concerned (and these work without conscious
effort); but do they tell the pupils how to relax?
A true swing of the club, unhampered by any contracted
muscles, is the secret of perfect golf, and this is only possible to the
player who has his muscles under control in its true sense.
To the golfer, therefore, we offer the following advice: Discover
by experience which muscles should be contracted, and which relaxed,
during any particular shot or stroke, and pay more attention to those
muscles that should be relaxed during the stroke than to those that
should be contracted. After a time these muscles will remain passive of
themselves, when full attention may be given to the striking muscles. A
condition of suppleness and control of the whole muscular system will
ensure good, consistent play at all times with little fatigue and no loss
of temper.
The muscles mostly used in golf are: Pectoralis major and
minor, deltoids, biceps and forearm. Many other muscles are used in a
lesser degree: and all uninvolved muscles should be absolutely relaxed
to permit of a free, undeviating swing of the club. Lack of control over
the muscles above mentioned is responsible for the manner in which
110
even champions break down at short drives and putts.

LAWN TENNIS.
This delightful and fascinating game is one usually followed by
the more robust. In many cases it is responsible for the vigour and
agility of many of its devotees, for they start in youth and keep to it
consistently. It is essentially a game wherein all muscles of the body are
called upon to do their utmost.
There are many players of sterling merit, as far as the actual
game is concerned, but they lack speed of action. Such a player is
looked upon as good but slow.
The slow player will never become a champion. This slowness
is accounted for by lack of response of certain groups of muscles, and
is not necessarily inherent slowness. He has probably studied the game
thoroughly and carefully, but not his muscles.
As he darts hither and thither he will frequently move the
weight of his body, using but a few of the muscles available for such a
purpose.
Again, in his eagerness to reach the flying ball, he will contract
muscles that will impede or prevent the correct execution of his stroke.
A fast player gets there on time with the position of the body
adjusted to meet the ball in such a manner that not only is the ball
struck, but, at the moment ball and racket meet, the player may change
the direction of the ball to nonplus his opponent. This is entirely
different to the player who just aims at knocking the ball over the net
anywhere so long as it goes over. The great tennis player must, and
does, have his muscles well controlled and not unduly contracted at the
beginning of a stroke. He first gets the racket up against or near the
ball, in a favourable position for following through. After that he
practically does what he likes. How few players possess this control is
only too apparent to the spectator. Much erratic and inconsistent play is
undoubtedly due to lack of control of the muscles, and the absence of
harmony in the working of the muscles used in getting to the ball and
those muscles used for striking the ball. The most important muscles
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MAXICK
used in lawn tennis are the following, although all-round control is

necessary: –
Deltoids, latissimus dorsi, rectus abdominis, serratus magnus,
erector spinae, biceps, triceps, and forearm. Good supple legs are also a
valuable asset.
CRICKET.
This ancient and essentially English game calls for a greater
diversity of muscle qualities than probably any other existing. This fact
will explain the reason why we so seldom find a player combine the
qualities of bowler and batsman to any great degree of efficiency.
A good batsman is often an indifferent bowler. Specialisation in
cricket is therefore important unless the player have complete control
over his muscles. There is no logical reason why such a player should
not bowl and bat with equal precision and success.
The continuous use of the bat causes a form of muscle-binding
of the deltoid and pectoral muscles in the ordinary player. This renders
these muscles antagonistic to good bowling, where suppleness and
quickness of them is essential. This muscle-binding has a further
deleterious effect upon the cricketer, inasmuch as it limits the variety of
his play.
A batsman who has a set form of striking the ball according to
the manner in which it is bowled is more easily “caught out” than the
player with a diversity of moves, that leave the opposing side in the
dark as to the direction that the ball will take after contact with the bat.
I claim that if all cricketers were consistently to practise
Muscle-Control, and apply it to their sport, a faster and more interesting
game would result, and players would bowl and bat equally well.
Muscle-Control applied to the muscles in chief use would
prevent actual binding of the muscles, and keep them in positions
relative to the physical make up that would increase their utility both as
concerns variety of play, endurance, and speed.
It would be difficult to select any particular muscles for
112
preferential attention in all-round cricket; but the following are in

greatest use for both batsman and bowler in somewhat different
degrees, and should therefore be those to which the cricketer ought to
pay most attention when studying “Muscle-Control”: –
Pectoralis major and minor, rectus abdominis, intercostal and
serratus magnus muscles, latissimus dorsi, infraspinatus, teres major,
erector spinae, gluteus maximus and medius, deltoid, triceps, biceps,
brachialis anticus, and all muscles of forearm.
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MAXICK
FOUR POSES FROM “MUSCLE-CONTROL.”
Controlling Deltoids,
Latissimus Dorsi, and
Trapezius. Exercise to ensure
Symmetry of Form.
Loosening of Deltoids,
Isolation of the Latissimus, Dorsi, and
Trapezius. Trapezius.
114
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DISCLAIMER

The exercises and advice contained within this book is for

Great Strength by Muscle Control originally published in the

Modern Reprint Edition

No part of this course may be reproduced or transmitted in any

Manufactured in the United States of America

TWO SHILLINGS &

EWART, SEYMOUR & CO., LTD.

MAXICK & SALDO,

ETON AVENUE, NORTH FINCHLEY, LONDON, N.

1. Sterno Cleido Mastoid.

1. Sterno Cleido Mastoid.

THE STRONG MAN OF THE PAST.

What weight-lifter practising with uncontrolled muscles has not

THE ART OF MUSCLE-CONTROL.

difficulty of preventing a certain muscle from operating

Double-handed Clean and Jerk . . . . . 272 lbs.

These lifts were considered miraculous for a man of my weight,

WHERE THE OLD WEIGHT-LIFTER FAILED.

It was when affairs were at this stage that I introduced the

THE NEW SCIENCE.

WEIGHT-LIFTING WITHOUT MUSCLE-

WHAT IS THE PROPORTIONATE VALUE OF

To make the Bent-press comparatively safe, and to keep both

determined, and steady throughout, and the speed increased to the

HINTS UPON TRAINING.

your opponents are lifting, sit comfortably resting in a chair,

Winner of 7 stone Amateur Championship, 1913.

“BATHS, DIET, ETC.

should be carried in order that the teeth may be brushed after

WEIGHT PRACTICE TABLE.

Try to beat a previous record by a pound at a time – it is by far

HOW THE CONTROL OF THE MUSCLES IS

HOW TO ARRIVE AT THE MERIT OF A FEAT.

At the end of the description of the various lifts dealt with I

TWO HANDS TO CHEST.

(1) Supinator longus .

lifted slightly, carried upward, as it were, with the bell. This is as it

THE DOUBLE-HANDED CONTINENTAL

THE DOUBLE-HANDED CONTINENTAL

THE DOUBLE-HANDED JERK.

Having secured the control of the necessary muscles, retaining

A final word of advice to the student of this lift is: Remember at

TWO HANDS ANYHOW TO CHEST.

PASSING A BELL FROM TWO HANDS

The position illustrated in Fig. 20 shows the right hand stretched

detrimental to the health.

THE ONE HAND CLEAN TO SHOULDER.

To stand erect without great strain upon the abdominal muscles,

THE SINGLE-HANDED MILITARY PRESS.

A meritorious performance of this feat would be two-thirds of

THE SINGLE-HANDED JERK.

The bell should actually be front-heavy, the back-hang is

enable him to rise to the erect posture.

I have always maintained that it is not worth going lower than

ONE HAND ANYHOW TO SHOULDER.

(4)Allow the body to rebound from the knee, to assist in coming

THE APPLICATION OF MUSCLE-CONTROL

softness, comparable only to cotton-wool, to one of steely hardness that

even champions break down at short drives and putts.

used in lawn tennis are the following, although all-round control is

preferential attention in all-round cricket; but the following are in

FOUR POSES FROM “MUSCLE-CONTROL.”