PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - DEDICATION & PREFACE - By Mark H. Berry

Originally posted on NaturalStrength.com on 16 April 2004 *Pictures are randomly selected

and are not necessarily from the book.

DEDICATION

This humble volume is respectfully dedicated to the strength heroes of the past, who have
done so much to popularize weight-lifting and the development of the male physique by
means of heavy exercise.

We, of the present age generation, owe a profound debt of gratitude to the old timers, some of
whom are still with us, but particularly to the many who have passed on.

May the efforts of the future continue to reflect honor upon those who were instrumental in
advancing the cause of Human Strength and Development.

Mark H. Berry

PREFACE

In presenting this book to the public, the author has in mind the dissemination of physical
training knowledge in a manner making possible the easy memorization of essential facts. He
has put into effect certain personal ideas on arranging instruction to the advantage of the
reader. We have all observed at times, the ease with which certain facts are retained by the
memory, while others slip the mind completely. The important factors governing this, seem to
be a thorough interest and the desire to retain those facts which have an important bearing on
subjects of greatest interest to the reader. Having this idea in mind, we have attempted to
arrange the chapter matter in such a manner as to impress indelibly upon the mind certain
salient facts which govern the proper training and development of he human body, with
particular emphasis on the acquisition of 100% masculinity.

No attempt has been made to compile a complete encyclopedia of every known exercise or
method of exercising the muscles. Completeness is most valuable in relation to the
thoroughness of instruction and usefulness in attaining satisfactory results. The reading of no
one chapter can be relied upon to give thorough information on any part of the body. The
entire subject matter of this volume must be studied and mentally digested if your knowledge
of the methods advocated is to be considered complete. A repeated perusal of the exercise
ideas contained herein may be gleaned from the photographs.

For obvious reasons, the author must omit from the illustrations in this volume many valuable
exercises which have been fully illustrated in the books "Super Strength" and "The Key to
Might and Muscle." The majority of fundamental bar bell training exercises for the
development of the body are included among the illustrations in the first named book. When
advisable, we refer to many of these exercises in connection with our discussion on
developing each part of the body; when necessary, the details of such exercises are covered.
We feel certain that most valuable exercises are properly illustrated in the present volume, and
can assure readers of the highest degree of satisfaction from the practice of such exercises as
we have included herein, without the addition of any others. The foundation movements of
bar bell training are described at considerable length in the chapter entitled "A Complete
Course in Bar Bell Exercise;" the majority of the movements described in that chapter are
illustrated on one page in rather small size, due to the fact they are so well known to bar bell
physical culturists. In the final analysis, most substantial results could be expected from
adhering to the course outlined in that one chapter, as such standard, time tested bar bell
exercises have proven reliable and result producing over a long period of years.

The author must acknowledge his gratitude to every ardent physical culturist with whom he
has come in contact. He has learned something from everyone with whom he has dealt on the
subject of physical education and the training of the human body. In helping his many pupils
and others who have sought his advice, he has found it necessary and essential to concentrate
upon many unusual problems which would not otherwise come to his attention. The desire
uppermost in his mind is that the reader will consider the book a real help in advancing to
complete health and strength.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 1 - Why Exercise? A Brief
Introduction to the Results One May Expect - By Mark H. Berry
Originally Posted on NaturalStrength.com on 22 April 2004

In this age, it is the man who is equal to unusual situations who succeeds in every walk of life.
The man capable of holding the difficult post must be he can stand the greatest strain and
stress of circumstances without wilting or suffering a collapse. This is true whether the strain
be of mental or physical nature. The nerves must, in every case, be able to stand up under the
strain, and a greater physical reserve means steady and well trained nerves under positive
control. The mental worker thus equipped is far superior to his fellow men who are lacking in
the physical back ground.

There can be no growth without life or activity. This is true of the human being as much as of
the modern city or a great nation. The city expands and the nation becomes great in direct
proportion to the amount of life and activity within it. Keep a small child inactive and it will
fail to bloom into full grown manhood or womanhood. In direct ration to the extent you keep
the child tied up will it fail to attain its rightful heritage of vital maturity. Keep the child in
bed and it will turn out at maturity nothing more than a helpless cripple. Keep the child
confined in the house with no chance to romp and play and regardless of the amount of
sunlight which may shine upon the child, it will reach maturity weak and ailing. Let a youth
or young man cultivate habits of laziness or indolent inactivity and he becomes soft and
physically useless. For this reason you find so many clerical workers and others following soft
vocations who are thin, weak and practically void of muscle. Particularly is this true when the
individual has never found it necessary to indulge in hard work or strenuous activity of any
kind. Coming out of school, and never having been athletic, they drift along the line of least
resistance into a pen or pencil pushing job or light machine work involving no particular
effort. Some few will grow fat in such a life, especially if they have had to do some form of
hard work during boyhood, as for instance on a farm, or if they have been fairly athletic in
school. Each of us has an inheritance, handed down from our vigorous hard-working
ancestors, of internal organs capable of withstanding the strenuous life. We should be capable
of surviving the rugged life of the pioneer. Nature meant each and everyone of us to be strong
and virile, with every life-sustaining function developed to the fullest extent. We were not
placed on earth to be a bunch of mollycoddles or weaklings devoid of muscle. Not by any
means. We are on this earth to carry our some great mission, and nature intended that strong
and supremely fit men should carry out the destinies of the human race. Look at the
anatomical chart. Note the shape and proportions of the muscles of man. If you are not using
your muscles as you should, if your muscles fail to show the contours which they naturally
should, then you are cheating yourself and not making the most of the wonderful body with
which you were endowed.

The occupations of the present day do not demand any degree of muscular development or
strength, but the health and efficiency of the individual does demand that he possess a strong
and fully developed physical organism. If you fail to appreciate our reference to health in
connection with a properly developed body, I can only say that it will be difficult for the non-
physical culturist to realize the meaning of health in the degree possessed by those who are
wholly and vigorously alive.

As one grows older, either constant improvement or deterioration takes place. There is no
standing still in life; life is motion, and one cannot stand still and yet remain in motion. The
very forces which keep you alive depend upon activity. We sometimes hear persons speak of
preserving their present conditions, physically, but in reality there is nothing you can do to
preserve a certain degree of health, strength or development. When such a condition is
apparently is taking place, it is necessary to strive constantly to improve in order to hold a
certain standard; otherwise you are really slipping, ever though slightly.

Up to maturity, providing no condition of disease is present, one should continue to improve

physically, and having reached that stage, the average man begins to deteriorate. The wise
individual takes steps to continue improving and to prolong the age of actual and inevitable
decline. Each of us has some sort of "before" and "after" history. At maturity, we are either
better or worse physically than we were in our youth. In middle age, we have either improved
or deteriorated. You will hear average men speak of how good they were "before" and how
badly they have gone back "after." However, among physical culturists, the average story is
just the reverse, and it is far from uncommon to hear almost unbelievable tales of how much
improvement has taken place between "before" and "after." It resolves mainly into the manner
in which your life in conducted. Each person holds within himself the power for improving;
by following certain known rules, and living in a sensible manner, any person who is not
suffering serious disease may realize the joys of a strong, enduring, vital life of health.

Within the following pages, the author has set forth the rules which must be followed. None
should despair or give up hope, as many of those who are now recognized among the world's
leading examples of physical perfection had to start from a condition of weakness and even
chronic sickness. Even though you should fail to attain the same degree of ideal perfection
exhibited by the models illustrating this book, you may at least realize the limits of your own
possibilities and acquire a physique and health of which you may well be proud.

In your case, before and after can mean a great deal, as it did in the case of many of the
athletes of whom we have used photographs to illustrate this book. One of the outstanding
cases of physical improvement is that of Albert Manger, of Baltimore, Maryland. At the age
of 21, he weighed 97 pounds. Unfortunately, he had no photo taken at that time, but after
exercising for one year and gaining 26 pounds he had a Kodak snapshot taken. That is, he
weighed 123 pounds at that time: a copy of that photo is to be found in these pages. During
the past year or more, he has been weighing over 190 pounds in the best condition less than
eight years after starting to exercise with bar bells. Sometimes you hear of weighing in for a
lifting contest at 181 pounds, but it is necessary to train down to do so. How would any of my
readers who weigh 97 pounds to 123 pounds like to be in such a condition that they found it
necessary to train down to 18l? We believe Manger first came into prominence as a lifter
about five years ago, and he weighed around 180 pounds normally at that time. So you see, he
continues to improve in development and strength.

We would suggest that you closely observe the tremendous difference in the condition of Mr.
Manger as shown by the comparative photographs in these pages. Certainly, we cannot
guarantee such results for you or anyone else, but investigation fails to reveal any essential
reason as to why he should improve to a greater extent than other individuals, unless it was
due to the fact that he was far under weight for a young man of his height. Still, you will meet
many young men who a are tall and emaciated in appearance. If Albert Manger was
successful in doubling his bodyweight, surely some other undeveloped young men should be
able to bring their bodyweight to normal. Besides increasing his strength to the extent that he
has been able to win the Light Heavyweight Champ ionship of America for the past four or
five years; Manger has also won A.A.U. Championships in his district of the country at
putting the shot and throwing weights. If he has failed to become the National champion at
such sports we can only say that other outstanding performers at weight throwing did not
weigh less than a hundred pounds at the age of twenty-one.

We also show you the "before and after" photographs of Joseph Jerzeski of Cleveland, Ohio,
who made a remarkable improvement in ten months' time. Permit me to copy his letter as
published in an article I wrote for STRENGTH Magazine. He was just recovering from an
attack of arthritis at the time the first photo was taken. " I was paralyzed and had to be fed for
a month. Six months passed and every joint in my body was affected with inflammation;
severe pains and aching accompanied the least possible movement. I was pitied by my
friends, for I was underweight, pale and crippled. But I was a different man when I appeared
on the beach this year. Due to bar bell training I have gained twenty-five pounds. I could
barely lift the 1 1/4 plates overhead when I started training, but by gradually increasing the
weight I was able to use more weight. By doing so my health returned, the severe pain and
stiffness left me, and my strength increased till at present I am able to handle my partner, who
weighs 160 pounds, in hand to hand balancing."

A gain of twenty-five pounds would hardly seem remarkable for the average man, but Mr.
Jezeski was not in an average state of health, so in that case twenty-five pounds was a degree
of improvement worth taking about.

David Myshne, of New York City, was another twenty-one year old "man" weighing less than
one hundred pounds. At a height of five feet, eight and a half inches, he weighed 92 pounds.
He weighed less than Manger probably because he was somewhat shorter than the latter. After
practicing the exercise principles advocated herein, he built himself up to a bodyweight of 148
pounds, and now possesses a splendid physique. Comparative figures reveal some very
worthy increases. Neck 13 1/2 to 16 1/4; normal chest, 32 3/4 to 41 3/4; upper arms, 10 1/2 to
14 3/4; forearms 9 3/4 to 12 1/2; waist, 27 1/2 to 31; hips 33 3/4 5o 37; thigh 17 1/2 to 22 1/2;
calf, 13 to 15; wrist, 6 3/4 to 7 1/8; ankles, the same at 8 3/4. What one of my readers who
happens to be cursed with weakness and a sickly looking body would not welcome a chest
girth of nine inches, with five inches added to each thigh and four and a quarter inches on his
arms?

Then Joe Miller of Salunga, Pa., added ten inches to his chest girth in the space of one year
with corresponding increases all over. Compare his "before and after" condition: neck 13 1/2 -
16; normal chest, 32 1/4 - 42 1/4; waist, 32 and unchanged; hips, 38 - 39 1/2; thigh 18 1/2 -
22; calf 12 1/2 - 14 3/4; upper arm, 12 1/2 - 14 1/4; forearm, 9 3/4 - 12 3/4; at the end of the
year he weighed 160 pounds at a height of five feet, six and a quarter inches.

William "Bill" Raisch is now recognized as one of the leading male adagio dancers of the
stage, and in great demand, due to his strength in handling his partners. Nevertheless, he can
look back a few years when physical strength seemed as a far fetched dream, never to be
attained. As a young boy he had the misfortune to suffer a most severe burn which nearly
destroyed the muscular tissue and skin of his entire right upper arm. Physicians solemnly
declared there was no hope of the arm ever being useful. Young Raisch went along for a few
years, hoping against hope for some means of regaining the natural use of his arm. He became
acquainted with the physical culture movement, and after attempting light methods for a
while, was introduced to the possibilities of progressive exercise with bar bells. He witnessed
Henry Steinborn in training, at the time the latter was at about his best. Inspired by the
example of the wonderful physique of Steinborn, young Raisch was fired into action, and
within a short space of time a remarkable improvement was noted in the appearance and
condition of his arm. The physicians who had claimed there was no hope were amazed at the
degree of improvement. The transformation was almost equal to building new tissues to
replace those entirely destroyed by fire. Closely peruse the photographs of Bill you will find
herein; note the shape and present muscularity of his right arm, then try to imagine that the
same right arm had once been burned almost to the bone. Bill Raisch is today, positively
about the huskiest specimen of 165 pound manhood you would want to meet.

Consider, also, the efforts of physical improvement necessary on the part of Joe Nordquest
and Alan P. Mead, both of whom are to found among our collection of illustrations. At the
age of eight, Joe Nordquest suffered the loss of his left lower leg; he stared to exercise with
bar bells in his mid teens and had to wage a long, hard, uphill fight to build himself up. Alan
P. Mead lost one lower limb in the late war, and after returning to civilian life undertook to
develop himself to compensate for his great physical loss. The same progressive measures
have succeeded in making him a record holder at lifting, and probably the world's most
outstanding example of a living chart of anatomy, for all the muscles of his body are so clear
cut as to suggest such a chart. We have numerous people who have developed themselves in
spite of the fact that they are handicapped with the loss of one limb.

As a further proof of the results to be realized from the regular practice of vigorous physical
exercise we will cite another case which should prove interesting.

A gentleman who holds a position of good standing in the engineering profession, visited us
and related his experience in raising his bodyweight from 120 pounds in street clothes to 175
stripped, and overcame the dread disease, consumption, or tuberculosis of the lungs. He had
run himself down into that condition of poor health by working night and day for several days
at one time, such periods of overwork being repeated quite frequently, in an effort to complete
rush contracts. A friend advised progressive bar bell exercise, and luckily for him, he heeded
the advice. Due to the diseased condition of his body, no improvement in body weight was
noted during the first six months, but from then on progress was sure and steady. Today, you
would be inclined to disbelieve any statement concerning his ever having suffered from
consumption.

The strenuous exercises to which he has become accustomed has made it possible for him to
lose sleep for great stretches of time, and although his bodyweight is temporarily reduced, his
reserve of energy gives him the recuperative powers to survive strenuous engineering
campaigns with no ill effects. For instance, while his fellow workers are stricken with various
minor illnesses as the result of exposure to semi tropical heat wile harvesting sugar cane, he
was in such condition that the extreme heat caused him no trouble. His physicians were
positive when diagnosing his sickness as consumption; strenuous exercise brought him around
to health, even though physicians generally warn against any form of strenuous exertion when
suffering that disease.

As one of our pupils, a professor of psychology, stated, "I want to say that I consider the
psychological effect of developing a good body to be of tremendous importance. I am much
stronger than I have ever been before. I no longer suffer from the feeling of inferiority which
had handicapped me. I believe that all men who have a weak body are secretly ashamed of it.
However, they often develop disagreeable traits to compensate for the feeling of inferiority
due to the weak body. Besides increasing my strength I have increased my endurance. I can
walk twenty miles over very rugged country in deep snow with no bad effects, whereas
formerly it tired me to walk three or four. I no longer suffer from constipation and bilious
spells which affected me during the years of my youth."

What greater proof for the need of widespread physical education is needed than a knowledge
of the sickness, weakness and physical defects among our populace. For instance, during the
late war when the Draft was put into effect, in making examinations of young men for
entrance into service it was found that forty-seven out of every hundred had physical defects,
still quite a large percentage of those with minor defects were kept in the army, many of them
given treatment to fit them for active service. However, twenty-one out of a hundred were
rejected as unfit for service, even though the requirements of the Draft were not as strict as
those for entrance into the regular army.

If we are to apply these figures to the average populace it would be bad enough, but we must
remember these men represented the flower of our youth or young manhood, men between the
ages of twenty-one and thirty mostly, with a small percentage from eighteen to twenty. We
would rightfully expect young men of these ages to present a higher degree of efficiency. If
such findings are true among young men, how about middle-aged men? Surely the physical
standard among the latter would hardly compare with the younger men. Reliable figures also
show us that 75% of our school children have defects, which are certain later to lead to bad
health. It has further been figured that there are something in excess of forty-two million men
and women gainfully employed in this country, and out of that number two million must
remain away from work every day due to sickness. The computed average, for each employed
person, of days lost annually is eight days, plus, or a total of at least three hundred and fifty
million working days lost each year. You can figure it anywhere from five to ten dollars a
day, and at either extreme the amount of lost money is appalling. Health authorities tell us the
majority of those minor disabilities could be prevented.

To the average citizen, the only incentive for physical training is the winning of some title,
prize, or purse. Senseless indeed, would it be to advocate physical culture or athletics for
training the body if the only benefit derived was the winning of medals, or money or glory.
The great physical culture movement would be an utter folly if this were true, and physical
exercise would be valueless except for athletes who could make a good living out of it. Many
athletes do, of course, consider the glory and prize to be of utmost importance, just as school
boys are apt to think of athletics and physical condition as a means of winning honors for their
school. Physical training and exercises are encouraged in schools and colleges for a different
reason. The intelligent educators who are responsible for the inclusion of physical training in
our universities and public schools realized the importance of physical exercise as a necessary
measure in promoting and safeguarding good health and a life of usefulness among our future
citizens.

Proper physical training builds a reserve of vital energy in the human system and strengthens
the internal organs so that they will function in a healthy manner. There results an increased
resistance to disease and a greater prospect of a long and useful life. Muscles are strong and
enduring only when they receive strong impulses form the internal, controlling organism, the
nerves, and the bloodstream, by means of strong circulatory and respiratory functions. The
active muscles must be properly nourished or they would waste away. An increase in the size
of muscles signifies a more efficient working of the vital organs. We state a logical fact when
we say that larger muscles and greater strength cannot result without increased nourishment
being abstracted from the food.

Since the dawn of history, physical strength has been worshipped by humanity. The man of
great strength has been recognized through the ages as the complete man. In the days of the
cave man, the law of the survival of the fittest prevailed as it does even today in the jungle.
Then, men hunted one another, and the strongest survived each conflict. Men began to live in
colonies known as tribes, and the man who was physically most fit ruled as chief. Now days,
no such condition prevails, it is true; nevertheless, supreme physical condition is just as much
admired today as in the days of the cave man. Witness the glamour of heroism surrounding
our athletic champions. The physical hero of today is better known and given greater publicity
than our giants of mentality. The athlete is evidently acclaimed for his excellence in some
branch of sport, but the subconscious urge leading people to cheer him is the age old worship
of physical strength.

To the average person, the subject of weight lifting and the cultivation of strength is merely
something of interest to men who are naturally strong and rugged and wish to make a living as
professional strong men in a circus. To those devotees who have been initiated into the
romance of the lore of strength, it possesses a certain fascination. It is doubtful if any sphere
of human endeavor offers such opportunities for a vivid imagination. To the earnest initiate,
the romance of strength offers unlimited play for imaginary adventures. Each new enthusiast
dreams of the time when he shall be one of the leading lights with a big part to play in making
world strength history. Though the realization of such dreams may come to but a limited
number, the great majority never lose hope of some day sitting among the elite.

The individual who has just decided to exercise is faced with a most perplexing problem. If,
in his search for a suitable method, he reads the principal magazines devoted to exercise, his
dilemma will be all the more pronounced. Means of exercising are as diverse as the hobbies
and means of amusement indulged in by our fellow citizens. Systems and courses of physical
culture are nearly as numerous as the professors who conduct them. Providing a justifiable
excuse or explanation could be given for the existence of each of the widely heralded systems,
there would hardly be any sensible reason for the writing of this present book. However, as a
fair amount of study and investigation will prove to the open minded individual who is
searching for the truth, there are both correct and incorrect ways of exercising. Some
exercises, if continued in a regular manner, will prove beneficial; others will turn out to be
nothing more than a waste of time, and most of all, many means of exercising may result in
harm to the inexperienced beginner. Certain things in regard to healthful exercise of the
human body should be understood by one who wishes to intelligently choose a means of
physical exercise. It is with this idea in mind that we now endeavor to enlighten the
uninitiated.

Chiefly, the reason for practicing muscular exercise is to promote a sound condition of health.
This is induced by stimulating and invigorating the action of the vital functions. First of all,
the circulation is stirred up, and an acceleration of the circulation results in a demand for more
oxygen through the lungs. With a stronger and more vital circulation of blood coursing
through the veins and arteries, the various internal organs are bound to benefit. The increased
blood flow and consequent demand upon the digestive and assimilative functions results in a
better average state of health, the internal organs are more vigorous, the muscles better
nourished, the individual is stronger, more enduring and more efficient in general.

The observant reader will soon be aware of our advocacy of weight lifting exercises as a
means of properly developing the human male body. We refer to such exercises at this time as
weight lifting exercises, chiefly because the uninitiated will at first be unable to disassociate
bar bell exercises from actual weight lifting. Closely related as they are, due to the nature of
the apparatus used in the practice and performance of both, and the fact that all prominent
figures in the weight lifting world have been developed and trained along the same identical
lines, there exists in reality a considerable difference between the two.

When body building exercises are practiced with bar bells with the idea in mind of developing
and strengthening the muscles and improving the health, the physical culturist performs a
certain routine of movements with moderate weights. At the start, very light poundages are
handled, performing each movement a certain number of times. Very gradually the repetitions
and poundages are added to as he becomes accustomed to the exercise. Two things take place.
The muscles grow to become better able to do the new work, and at the same time by
increasing the resistance the muscles are coaxed to grow and become capable of
accomplishing even more. In the performance of bar bell exercises, no attempt if made of
exert the body, not to actually use the strength, till you have progressed to an advanced stage.
At that time you will be thoroughly prepared to train along advanced lines or to participate in
actual lifting should you desire.

Weight lifting in the strict sense consists of attempts to elevate the greatest possible amount in
one movement or series of movements which combine into one continuous lift. The main
difference between actual lifting and body building exercises is the degree of exertion put into
the effort. In lifting, you put every bit of energy at your command into the effort, while in
exercising a number of repetitions are performed, each of which is well within your reserve
limit, and no attempt is made to handle the limit of your ability, even for the full number of
counts.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 2 - LIFTING AND ATHLETICS
COMPARED - WE THRASH TO A CONCLUSION - By Mark H. Berry

The Question of Physical Strain in Lifting as Compared to Popular Athletics.

Giving serious consideration in every angle of the subject, one cannot help realizing the folly
of certain ideas commonly entertained by misinformed persons on the subject of weight lifting
and heavy exercise. The chances are that if you inform your friends of your intention to begin
a course of bar bell exercise, they will immediately warm you of the dangers attending the
practice of weight lifting. You will be gravely told how your muscles will become stiff and
cramped and you will suffer with the terrible condition of becoming muscle bound. They will
go further to tell you of how the heart becomes strained and the internal vital organs
weakened from the strenuous exertions attending the lifting of heavy weights.

Suppose we discuss these points in an open-minded manner, with the object in mind of
arriving at the truth, instead of mere hearsay. As to weight lifters and bar bell users being stiff
and sore, anyone who is acquainted with experienced bar bell users being stiff and slow,
anyone who is acquainted with experienced bar bell physical culturists will never hold such
an opinion. The majority of advanced bar bell men are exceeded in suppleness only by
contortionists, while the highest degree of speed is necessary if one is to excel at the modern
quick lifts.

It is to the other insinuation, which is positively unfounded in fact, that we wish to devote a
little time and space. We refer to the idea that an undue strain is placed upon the heart and
blood vessels by the practice of either bar bell exercise or weight lifting specialization. Let us
make a direct comparison of the exertions of weight lifting and popular athletic pastimes.
When we lie quietly in bed the heart beat is at its lowest ebb of healthy functioning. The blood
pressure is then at greatest ease. When we sit up, both the heart beat and blood pressure are
called upon to perform with slightly greater force, though the difference is negligible in a
normal healthy person. When we move about on the feet in an easy manner, both the heart
beat and blood pressure are quickened to a slight extent. When we walk fast, they are
quickened even more, while in running fast or performing any other form of violent exertion,
the circulatory organs are called upon to work at high pressure. Every normally healthy
person is called upon at sometime or other to exert themselves strenuously. Infrequent violent
exertions to which the individual had not grown accustomed would be expected to place some
strain upon the muscles and vital organs.

Through training the athlete accustoms his muscles and organs to the extreme exertion, and as
long as the exertions are not too severe or repeated too often, we have no proof of
harmfulness resulting. It is, however, not exactly sensible for the untrained man to attempt to
run any distance, or run fast up flights of stairs. Never having accustomed his heart and blood
vessels to the strain, he is unprepared for the exertion. His greatest temporary distress will be
a feeling of short windedness which means his circulatory system hasn't been accustomed top
exchanging carbonic acid and oxygen in the tissues. The trained athlete is in a trained
condition chiefly due to the fact that his oxygenizing organs (heart, lung and blood vessels)
are trained to replace the tissue waste almost as fast as it takes place.

In order to take care of the additional work which his circulatory system is called upon to
perform, the blood pressure must be raised and the heart must beat faster to carry on the work.
During violent exertion of any kind, the mouth must be opened to admit sufficient air into the
lungs. This is caused by the desire for oxygen on the part of the muscular tissues.

Let us now refer to the duration of the effort as the term of violence. That is, the term of
violence in relation to the strain upon the vital functions, the time when they are forced to the
limit. In running the one hundred yard dash, the term of violence last for approximately ten
seconds among fast sprinters. An untrained man might take fifteen seconds and suffer great
discomfort due to his poor physical condition. During that length of time, the heart must
pound like a trip hammer to carry on the necessary work, the arteries, capillaries, and veins
are stretched and forced to contract with great effort in sending the blood surging through the
muscles. Near the finish of the race, the face of sprinter will be distorted as in agony as a
result of the effort to keep up speed over the full distance. So great is the effort during the
term of violence in running a spring of this nature that the athletes can maintain the pace for a
distance of an eighth of a mile, or two hundred and twenty yards, and hardly any farther. Near
the finish of either of these two sprinting distances, the athlete makes an extra effort to travel
faster, and when this final spurt is started it can be continued but a short distance. The sprinter
may keep up his sprinting pace over the longer distance of two hundred and twenty yards, but
if he starts the final spurt near the end of the one hundred yard distance, he could run but a
very short distance past that mark. The longer of these two sprints takes around twenty-two
seconds. The two hundred and twenty yard dash therefore places the greater strain on the
internal vital functions, due to the prolonging of the term of violence. In running the quarter
mile distance, or four hundred and forty yards, the athlete must run at a slower pace, as it is
humanly impossible to keep up an actual sprinting pace over so great a distance, still a terrific
pace is maintained. This is really the hardest of all running races, due to combined distance
and fast pace. The term violence last more than three-fourths of a minute in the case of really
fast men, and around a minute for a slower athlete.

Going to the other extreme of running, we have the marathon race, over a distance of twenty-
six miles, three hundred and eighty-five yards. The term of violence lasts around two and half
hours in this case: here we find the man incapable of running a very fast pace, as the heart,
lungs and blood vessels are unable to exchange oxygen and carbonic acid rapidly enough to
enable him to run but little faster than a walk. While at no time is the blood pressure and heart
action nearly as severe as in the case of sprinting, but the system is forced to work at its limit
for a great length of time. All other distance races from a half mile up to the marathon, simply
offer variations in the effect upon the xbody. In an attempt to win, the athlete forces himself to
near the point of exhaustion within the time limit of the term of violence. We refer to the short
sprint as an exhibition of speed, and the distance race as an exhibition of endurance.
Endurance in this respect simply means the internal functions are trained to carry on the duties
of repairing the body over a greater length of time. The effect upon the heart, lungs, and blood
vessels is practically identical. We should almost expect the distance race to be more severe,
but this class of athlete lasts in competition longer than the sprinter.

As to the effect upon the system, we cannot very well determine whether one class of running
is more conducive to longevity than the other, as too many things must be taken into
consideration after the years of competition are over. We believe one reason the distance
runner lasts longer is due to the necessity of leading a very regular life if he expects to meet
the demands of his game. Sprinters and other athletes seldom lead as regular habits as the
distance man. We have used running as a means of comparing the term of violence in athletic
events, principally because running is pretty well understood by the average person, and it is
encouraged very widely among school boys and older youths everywhere. We can in the same
manner refer to the time of exertion in rowing, bicycle riding, tennis playing, swimming,
boxing, wrestling, or competitive games. Some of these are more easily comparable to
running, as swimming rowing and bicycle riding, as the term of violence is more continuous
than in boxing, wrestling, baseball or football.

The boxer and wrestler learns to moderate his exertions in such a way as to permit him
conserving his strength to the finish. If he were to start out too fast at first he would become
"winded" or incapable of continuing the full distance. Nevertheless, the same term of violence
applies, as the circulatory-respiratory function must work at high pitch. In games such as
baseball and football, the periods of extreme exertion are more intermittent, but the functional
violence is there just the same, though more in the nature of a series of sprints. You
sometimes hear talk of a wrestler being more enduring or a more capable athlete than the
boxer, because wrestling bouts last longer and the men are seemingly more fresh at the finish.
However, the degree and nature of the exertion is entirely different, and the human limit of
the term of violence must apply in wrestling as in anything else. Were the wrestlers to work at
a high pitch, they could last no more than about fifteen minutes, just as the boxer could last
but a few rounds at his fastest pace. It is all a matter of the nature of the exertions to which
each athlete has become accustomed.

If you have properly followed all the foregoing, you should now notice that regardless of the
nature of the exertion, as long as the athlete forces his body to produce the greatest possible
amount of energy for the exertion, the effect upon the system will be in relation to the
duration and severity of the term of violence. For instance, a sprinter who never ran a race
longer than one hundred yards should tax his system to a lesser degree than the sprinter who
has also competed over the two hundred and twenty yard distance. The quarter mile man may
tax his system more than the sprint man, but we do not reason along the line that the mile
runner places a greater strain on his system than the quarter miler. The half mile and mile
races cannot be run at such a fast pace, and the circulation does not need to function so
forcibly.

Something else must be considered in boxing; in addition to the exertions the pugilist receives
a rather severe pummeling.

We now wish to call attention to the term of violence in performing feats of lifting heavy
weights. Please note these remarks do not pertain to body developing exercises with bar bells
and allied apparatus, wherein no attempt is made at strenuous exertion, as we shall properly
call your attention at another time, but we are now making a comparison of other athletic
pastimes with strenuous weight lifting as a sport and form of athletic competition. The most
prolonged of all recognized lifting feats is undoubtedly the lift known as the Two Hands
Anyhow; in this lift, it is first necessary to raise a heavy bar bell overhead, either with one or
both hands, to hold the bell overhead with one hand while you bend over and pick up a
smaller bell with the other hand, and straightening up, raise the smaller bell up alongside the
larger one. A most cautious lifter, taking great care to go slowly, would take no more than a
half minute. The quickest lifts take but one or two seconds to perform, in which space of time
a heavy weight is raised from the floor to arms length overhead. Several other lifts would take
no more than five or ten seconds.

The Two Hands Anyhow lift might be compared to the quarter mile run, in the matter of
elapsed time, although the term of violence last but one-half to three-fourths as long, and we
are certain no lifter ever became as momentarily exhausted as the average good quarter miler.
None of the other recognized lifts can compare with the sprints for duration of the term of
violence, nor does the athlete force himself to the physical limit as in the case of a fast century
or furlong dash man. The term of violence in weight lifting is neither as severe nor as great
duration as in running the sprints. Yet, in view of this fact, weight lifting is referred to as a
certain means of injuring the heart and blood vessels. The whole truth in the matter is that
those who make such assertions are not speaking from actual knowledge, but just as badly
misinformed repeaters of hearsay, regardless of their standing in the community.

We do not wish it understood that we subscribe to the policy of athletics being harmful. To
the contrary, we are firmly convinced of the benefits to be derived from the proper
participation in athletics. Immediately preceding, we have been discussing the effect of
athletic exertions on the human system, but not with the intention of proving any harm will
result. What we have endeavored to point out is the fallacy of claiming weight lifting to be
injurious to the circulatory-respiratory system, and at the same time advocating participation
in competition along other athletic lines, when the strain upon the system is in reality less
severe in weight lifting.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 3 - THERE IS NO SUCH THING AS
"MUSCLE BOUND." EXPLAINING HOW ONE ATHLETE MAY SEEM
SLOW AND AWKWARD IN COMPARISON WITH ANOTHER - By Mark
H. Berry

You hear all kinds of talk about weights making a man "muscle bound," but have you ever
seen anyone in that condition? Neither have I, and the truth is I have been seeking a specimen
of that malady for quite a few years.

Much foolishness have been written concerning the possibility of losing endurance and
suppleness by practicing exercises with weights. The idea that bar bell exercise will make
anyone slow, stiff and short-winded is one of the most senseless bits of nonsense ever fostered
on an unsuspecting public. The average beginner in physical training exercises hasn't any
endurance or suppleness to speak of, so it is only sound logic that you cannot remove that
which does not exist. The average man can run but a short distance without becoming short-
winded, and he is so stiff that he can't perform the most simple and easy bending movements,
so he cannot very well lose suppleness from practicing any form of exercise.

The average physical culture enthusiast who practices lifting as a hobby and lifts real heavy
weights continuously is more supple than the average well-trained acrobat or gymnast, and
has a greater amount of really worth-while endurance than the average well-trained athlete in
any branch of sport. I don't mean that he is a champion marathon runner, or long distance
swimmer of the caliber of George Young or Gertrude Ederle, and like specialists; certainly
not, but how many boxers or wrestlers, baseball or football players could turn in worth-while
performances in either of the sports just enumerated? There is no sense or reason in expecting
an athlete to beat specialists outside of his own branch of sport.

We have never heard of anyone criticizing either Dempsey or Tunney for being unable to beat
the champion sprinters or swimmers in their specialties. Nor has anyone spoken of Charley
Paddock or Johnny Weismuller being soft because they could not enter the ring on even terms
with the heavyweight boxing champion. The champion tennis players are quick and enduring,
but you don't expect them to run the hundred yards in less than ten seconds or win marathon
championships. And funny as it might seem to say it, Dempsey and Tunney would probably
appear "muscle bound" on the tennis court playing opposite Tilden or LaCoste. There is little
doubt that the first class tennis players would make any of the champion pugilists or baseball
players appear so slow that they would seem to be wearing lead soled shoes. It is doubtful if
the pugilist or the ball player would be capable of following the tennis player for more than of
a few minutes without becoming short-winded. However, you don't notice the sports writers
getting excited about it. The champions in no line of sport are expected to excel in other
specialties. It is all a matter of mastering one thing and excelling in that one specialty, but we
feel safe in making the statement that the average weight lifter is a better all-around performer
and has a higher average combination of speed, suppleness and endurance than the average
specialist in any other line of sport.

I give you my word that this condition of being "muscle bound" is as vague to me as the first
day I heard the term; frankly, I don't know what the term means. As a boy I used to believe
such stories concerning "strong men" simply from hear-say, as I knew nothing whatsoever
about weight lifting. It really is a wonder I ever became interested in heavy exercise after
having a belief of such nature implanted in my mind, and to this day I have never seen one
individual who was slow or stiff from the use of heavy weights. I have seen men who are slow
and stiff, short-winded and generally in very poor physical condition, but they haven't done
anything in the line of exercise since playing ball or swimming as school boys. Just as I have
explained in connection with the subject of the strong men and sex, some of the "knocks"
used in advertising propaganda are absolutely unfounded in fact. Quite a long time ago, we
gave a brief explanation of the origination of the "muscle bound" theory in the pages of
STRENGTH magazine. We believe this particular explanation good enough to repeat herein:

"You may be curious to know from whence the crazy fallacy emanated, creating a false
impression concerning the value of bar bell exercise; as I have promised to enlighten you on
the matter, please follow me. Light exercise, calisthenic drills and simple physical culture
methods have been taught and practiced in this country for quite a number of years with
varying degrees of success and benefit. Years ago, an old school of light exercise 'professors'
sprang up and enjoyed a very income by signing up those who had hopes of regaining lost
health and acquiring a certain degree of development and strength. These early 'professors'
had a big field to work in, and without any periodicals to give out information in those days,
the seekers after physical improvement had to enroll in the private courses of the early
professionals, there being no other way in which any form of physical development could be
attained.

Then, within the first few years of the present century, the progressive bar bell was introduced
to the physical culture public. Within a few years this scientific method of exercise was
enjoying a wonderful success and continued to gain in popularity. Those who had striven in
vain to acquire perfect health and development by means of light methods, had discovered a
means of bringing their dreams of physical perfection to reality. The light exercise 'professors'
became alarmed and sought some way in which to combat the new system that threatened
their livelihood. They noticed one fact that could be used as a point in the disfavor of heavy
exercise. Previous to the introduction of the adjustable bar bell, weight lifters and 'strong men'
had performed with big solid dumb bells having thick handles, so that none who were
naturally big and strong had any chance to take up the game of lifting as it existed in those
days. The old time 'strong man' was a beefy man and due to the fact that quick lifts and
progressive exercise methods were unknown, he did nothing but slow feats of strength. The
light, quick man didn't have a chance in those days of thick-handled solid bells, so no one but
big husky men turned to the sport and because they did nothing but slow movements they
grew big and fat.

"So, here the advocates of light methods thought to throw a scare into the ranks of the
ambitious physical culturists and warned them of the danger of becoming slow and awkward
if they were so foolish as to take up bar bell exercise. Of course, there was not the slightest
mention between the methods employed by the old time professionals and the modern idea of
progressive exercise, but there was a hope of discouraging exercise enthusiasts who might be
led to try the new system which was proving so popular. The 'muscle bound' bugaboo also, no
doubt, started in the same way; as a means of explanation, take the case of any person who is
over stout. You will admit they are not, as a rule, very supple or quick in actions, and due to
the thickness of their arms, the range of movement is greatly restricted; as many of the old
time 'strong men' were big and beefy, and fairly well covered with fat, there is a great
possibility that they were not exactly supple, and due to the comparative shortness and
thickness of their arms, they no doubt had difficulty in clasping their hands in back of them.
There is no reason to say that slow lifting movements with big solid weights made them fat
and clumsy, anymore than to suggest such a reason for the build of the average fat man.

"Nevertheless, the fact that many old time lifters were of such a build gave the 'knockers' a
chance to start the wild fairy tale of the 'muscle bound' goblin.

On the other hand, it does not follow that a weight lifter is slow or clumsy simply because he
is proportionately huge; for instance, take the case of Karl Moerke, who stands five feet, two
inches and weighs around two hundred and twenty pounds; I have seen him move as quickly
as any lightweight. And Arthur Giroux might impress you as being 'beefy' standing about five
feet, ten inches and weighing close to two hundred and fifty pounds, but I have seen jump on
a fast moving trolley as nimbly as any conductor who is daily accustomed to hopping on and
off the running board. However, we must consider the fact that these men were trained along
modern lines on quick lifts, even though they have accumulated considerable weight in the
meantime; I certainly do not consider these men to be possessed of an ideal build, but wish to
show that lifters who are far from slender can be quick when trained along the correct lines. I
trust my explanation of the origin of the anti-heavy exercise propaganda will help you to see
the folly of the idea that progressive resistance exercise is dangerous. To sum up, we find it
necessary to put you wise to the silly superstitions which started as nothing more than
propaganda."

As we might conclude, this "muscle bound" business can be boiled down to muscles trained
for one specialty not being so efficient for other movements when compared to a specialist in
another line of sport. Imagine how "muscle bound" the pugilist would appear in trying to
swim along with Johnny Weismuller or Duke P. Kahanamoku. In the same way the swimmer
seems soft and out of condition as compared to the boxer. The tennis player has it all over the
boxer for continuous activity, but the racket wielder seems very much undeveloped alongside
the man who wears padded mitts. The boxer would also seem foolish in trying to move as
quick as a first class lifter moves with a heavy weight. So, why not call a spade a spade, and
recognize that fact that athletic specialists must become accustomed to certain kinds of
movements, foreign to all other athletics.

In a practical sense there can be no earthly reason for making a comparison between a boxer
and a lifter, any more that there is a sensible reason for comparing the boxer to the swimmer
with an idea to claiming the boxer is a poor swimmer because of confining his training to
preparation for the ring; and vice versa. The intelligent observer in the field of athletics and
physical training realizes that a man excels in the branch of sport for which he properly
prepares himself. Proper preparation would imply training along recognized lines for his pet
sport, and on the whole specializing in that field alone.

If a pugilist were capable of outlifting the fellow who spent most of his time in the practice of
weight lifting, you will agree that that latter is a "ham" in his line, and merely wasting his
time. In the same way, we would expect the pugilist to be the better man with the gloves.
Concerning this point there should be no doubt. However, a lot of other things must be
considered. Because on athlete is a better boxer and excels another when boxing gloves are
used, by no means proves the boxer to be superior physically in a hand to hand or rough and
tumble encounter. There have been numerous instances of professional pugilists of
prominence receiving a beating in a street fight by a non-boxer. Furthermore, there is
generally a standing challenge by the best wrestlers to meet the leading boxers in a mixed
bout. It is quite likely, and we believe it to be true, that the wrestler would get the best of the
argument. The boxer is usually not used to rough and tumble tactics of being tossed and
flopped around; and he lacks bodyweight in proportion to his height. There can be no doubt as
to the wrestler being the stronger physically. He is also likely to be far more enduring, being
accustomed to longer periods of active combat.

Taking two such athletes, weight for weight, the boxer is more likely to be taller and more
slender of physique. As his training is more along the line of speed and quickness, he might
find it inconvenient to be grasped by one of his bodyweight who was more squat of build, and
possessed of greater strength. For all general purposes outside of the boxing ring, we would
say the wrestler and the lifter are both superior to the boxer. It is a matter of general
knowledge that wrestlers remain active for a much long period than boxers, and lifters hold
their form longer than either. When you get down to the final consideration, the entire
question depends upon your physical ambitions. If you are a true physical culturist and
worship the physique of perfect proportions, you can have little choice in the matter. Careful
consideration will point out the fact of lifting exercises being far superior for developing
purposes.

However, as many men, especially young men, expect us to compare any example of physical
condition with the pugilist, we must have a few remarks to make. If you are thinking of your
future life, a subject always referred to when weight lifting is mentioned, we would say it is a
pretty poor risk to follow a line of sport wherein the contestants are considered old men
before the age of 35. Numerous indeed are the cases of pugilists who have gone insane from
the pummeling that they have suffered in the ring. A great number of prominent boxers pass
away before the age of thirty, yet the sporting writers of our daily papers take it as a matter of
fact, and no attempt is made to draw unusual attention to the fact.

Let us, for instance, point to the untimely deaths of Harry Greb, Tiger Flowers, Billy Miske,
Jimmy Delaney and Pancho Villa, to mention a few. The danger in the case of boxers, when
an operation becomes necessary or sickness overtakes them, is the lack of physical reserve.
The body is so weakened by keeping trained down and continual competition that nothing is
left for emergencies. Whenever a prominent athlete, boxer or ball player dies, we are
accustomed to having many persons ask us why they failed to rally. These people fail to
realize that we are advocates of body building and the cultivation of manly strength, and we
are mainly interested in proving the superiority of bar ball training over the widely accepted
methods now in vogue. We are interested in all lines of sport and believe the well-trained
athlete should enjoy a healthier and longer life than the average individual; but over-training
is so customary among all classes of athletes that many athletes are committing slow suicide.
In view of such facts, it makes us wonder why those who boost such sports take delight in
knocking bar bell training and lifting, which enjoys a lower rate of mortality than any branch
of sport. After all, the real purpose of physical training is to make the average individual more
efficient and longer lived. The purpose of physical training certainly is not to see how well a
man can be trained to fight for a few short years during his early youth, and to spend the rest
of his years regretting the time he has spent at being hammered around the ring.
If you think I am stretching things, my reply is that you are unacquainted with the true facts.
A little investigation will open your eyes to number of physically broken ex-fighters in our
large cities. Sports writers like to joke about the number of ex-fighters who have become
mentally softened and like to cut paper dolls. It is neither as funny or exaggerated as it may
seem, and instead of being a mean of provoking mirth, it should be cause for consideration by
sound-thinking citizens. Personally, I like the sport of boxing or prize fighting, whichever you
may chose to call it, and I confess to having looked longingly on honors to be won in the
sport, but in reality the game has turned out dozens of bums for every man who became
successful. In comparing the professional boxers with bar bell physical culturist, you will do
well to consider a few salient facts and decide upon the ambitions uppermost in your mind. If
you are set upon becoming a fighter, by all means fight, and be sure to train for fighting. A
course of body building exercises with bar bells will give you the strength foundation so
necessary in such a rugged sport.

On the other hand, if your are mostly interested in attaining a high degree of physical
perfection and wish to maintain a high standard of efficiency for a long term of years, you
should forget fighting as a business and trained for first class development. I hate to be seen in
the light of a knocker, but in view of all the knocks we bar bell followers are accustomed to
getting from trainers and "rubbers" in the boxing business, we might as well get down to the
truths. The greatest truth in connection with pugilism, for that matter baseball, and all other
popular sports, is that they are big financial propositions for everyone concerned. Without
tremendous publicity in the daily newspapers, the great crowds could not be drawn into the
gates; and without good sized payments being doled out to the sports writers, the publicity
could not be maintained.

This is all a matter of sound facts, and just recently some of the big metropolitan papers have
instituted a new policy in relation to sports. These progressive publications now prohibit the
taking of bribes by their sports writers for the boosting of big sporting events. A new policy is
also being introduced by some of these papers to give less space to professional sports, in
favor of amateur athletics. In time, this up-to-date movement is bound to become universal.
And, it won't take many fiascos like the recent Sharkey-Stribling thing to do it. Why, the
sporting writers were taken down to Florida from all over the country and put up in swell
style; for months the writers had been leading the readers towards the climax, so as to
encourage the spending of money of fans in making the trip to see the fight. Eliminate all the
exaggerated publicity and boxing and baseball would soon lose their attractiveness. Just now
it seems impossible to do the same with weight lifting, but we might recall that Sandow
caused quite a stir in this country when he appeared, and Breitbard was pretty widely
heralded. The former was capably managed by a man who has since become one of the
greatest theatrical managers and producers, and the latter strong man was acclaimed due to
being both Polish and Jewish. People of Jewish persuasion especially, will pay money to see a
good Jewish athlete and the Polish people are not slow to turn out. Foreign language
newspapers gave wide publicity to Breitbart. So you see, it would be possible to stimulate
interest in two men as was done in the cases of Sandow and Breitbart, and by using the boxing
promoters' method of boosting shows, it would be possible to get a great amount of space in
the daily papers devoted to weight lifting. I am not forecasting any such possibilities, but just
mention how it might be done. Public opinion would change just as quickly in favor of heavy
exercise.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular
Development - (circa 1930) - CHAPTER 4 - ENDURANCE THOROUGHLY
DEFINED. ALSO DIFFERENT FORMS OF ENDURANCE COMPARED -
By Mark H. Berry

Perhaps you may truly be impressed by the specimens of perfect manhood shown on these
pages and may be decided to turn over a new leaf with the ultimate idea of emulation. This
idea may be uppermost in your mind when along comes some skeptical friend with a
suggestion of "What good will all the muscles be to you? Those guys may have strength, but
they couldn't beat so-and-so in a distance running race. They haven't the endurance."

Just what makes a man enduring? Anyone who has had interest in athletics, even to the extent
of reading about sports, has an idea that endurance is dependent upon regular hard training. In
the minds of the majority of such people, the requisite training consists chiefly of running a
certain number of miles. The idea is so deeply imbedded in the minds of the general sports
following populace, that even those who have paid some serious attention to physical culture
retain the belief that if greater endurance is desired they need only run a few miles daily.
Furthermore, it is commonly supposed that endurance cannot be possessed unless a certain
amount of distance running is practiced.

Endurance is, in reality, the ability of the body to keep up repairs during continuous physical
activity. It has to do with the nutritive function which is explained at great length in the
chapters "Studies In Physiology." The combined actions of the circulatory and respiratory
functions have a duty to perform in ridding the blood of the poisons generated by the actions
incidental to life, and to furnish sufficient oxygen to repair the continuous wear and tear.
During physical exercise or manual work, the accumulation of poisons in the muscles is
multiplied, consequently the amount of oxygen required by the system is multiplied. When
the untrained individual engages in any great amount of physical exertion, the waste poisons
accumulate faster than his system can get rid of them. His blood stream becomes choked with
the poisons and is unable to carry them to the lungs as fast as they are formed. At the same
time, the required amount of oxygen cannot be carried to the muscle tissues. In reality, the
trouble is hat the muscular tissues throughout his body have not been accustomed to carrying
on repairs at the rate now demanded of them; the blood stream becomes choked with
poisonous gases; the lung cells are overworked attempting to carry on an unaccustomed
amount of work. Soon the individual becomes so poisoned as to require cessation of all
activity.

The athlete who possesses extremely high powers of endurance has combined circulatory and
respiratory functions working so nearly perfect as to be able to carry on the tissue repairs
nearly as fast as they are broken down. As a result of the efficiency of these functions, he is
capable of carrying on his exertions for a rather indefinite length of time, depending on the
degree of his exertions. However, even the most enduring man requires a rest some time, as
the human body is capable of only a certain amount of continued activity and no amount of
training or preparation will enable the nutritive functions to keep up a perfect state of repairs
during continuous exertion. Some athletes may train by running twenty miles or more almost
every day, running at an easy trot. By this method of training they are not able to reach the
highest attainable state of distance running endurance. But, in a race over the marathon
distance of twenty-six miles, three hundred and eighty-five yards, when competing with other
athletes these highly trained men reach a state of near exhaustion.
Bicycle riders, engaging in a six day race, may spend half of the time riding; the two members
of each team alternating at riding and resting throughout the entire six days and nights. This
constitutes a highly trained form of endurance, though hundreds of bike riding professionals
have gone through dozens of such races. Some years ago, athletes took part in six day running
and walking races. Endurance bike riding is really more violent than long distance running,
but the latter athletes are probably far more exhausted than the former. It is also quite likely
that the bike riders recover quicker from a long race, which would probably be due to more
constant training of a competitive nature in the company of dozens of other riders.

It is customary for pugilists to box through twelve or fifteen rounds at a fairly lively pace.
Several years ago, twenty round bouts were common, and previous to that time the pugilists
engaged in much longer bouts at times. Of course, the longer the bout, the slower the action,
but fifteen or twenty rounds must be about the limit of high speed endurance among first class
athletes.

It is generally recognized that the average, healthy young fellow who is untrained would be
incapable of keeping up boxing activity for more than two or three rounds, a matter of from
six to nine minutes exertion. Compared to this, the length of a professional bout seems great,
but the elapsed time does not amount to so much in actual minutes. A ten round bout lasts
about thirty-nine minutes, with nine minutes out for rests. A fifteen round bout includes forty-
five minutes of actual activity, and fourteen minutes for rests, a total of one hour lacking one
minute. One hour of activity is included in a twenty round bout, with nineteen added minutes
for rests.

So you see in actual time, the boxer does not keep going as long as the distance runner. A
fifteen mile race would last slightly longer than a twenty round bout. A marathon race lasts
nearly twice as long as a twenty round bout. Bicycle racers very commonly ride an hour or
longer without a rest, at times covering well over seventy miles in he hour when riding behind
a pacing motor. It is true, there are other factors besides endurance involved in a boxing or
pugilistic contest, but factors besides endurance involved in a boxing or pugilistic contest, but
at he same time the boxers rest a minute out of every four minutes, while the runner and the
bike rider keep going without a let up. If a man runs fast, he is completely tired by the time he
has covered an eighth of a mile; by not running at his limit of speed he can last a quarter of a
mile. Thus, in he violent exertion entailed by running extremely fast, a man is limited to
twenty some seconds or approximately one-third of a minute; we refer to the 220 yard dash or
the 200 meter dash, which seems to be about the high speed running limit. A quarter of a mile
run is made slightly over three quarters of a minute by first class athletes; about one minute
would be the running limit of that rate of speed.

Professional wrestlers are quite accustomed to bouts of from one to two hours duration, but it
is necessary to rest quite a little during a bout of that duration, or the contestants could not
continue. It is rather difficult to determine just what the limit of human endurance is, when the
extreme of fast action is continued, but it is somewhere around twenty to thirty minutes.

We must recognize different types of endurance. The marathon runner, bike racer, soccer
player, oarsman, hockey player, boxer, wrestler, and swimmer all require the quality of
endurance in a different sense. The man who is trained to excel at either cannot compete on
even terms with the specialist in any of the other. Remember one mention of the common
belief hat running is the main requisite in the development of endurance. However, the
marathon runner would be sadly lost in attempting to follow a first class tennis player or a
team of soccer players through a game; the running endurance of the marathoner would be of
little use in rowing or swimming with good men trained for those sports. The boxer, wrestler,
swimmer, oarsman, and tennis player, each must use his arms continuously as well as the legs.
No one would expect Tunney, Dempsey, or any other first class pugilist to be able to jump
around on the tennis court with Tilden, La Coste, or other racket wielding stars. Neither
would we expect them to swim with Young, Ross, Vierkoter, or other good endurance
swimmers. And the tennis player or swimmer isn't expected to get in the ring or on the mat
with one of the good cauliflower eared gentlemen. The champions in all of the above
mentioned sports possess endurance almost in the utmost degree, but only in the sense that
they have trained for their specialty. Unaccustomed movements will find them completely
lost. Other qualities besides endurance have to be considered in athletic excellence. Some
sports require speed and agility, the fast movements to be kept up continuously, as in tennis,
soccer, and hockey. Rowing calls for continuous application of strength and a fair amount of
quickness. In boxing and wrestling, the movements are alternately fast and slow, the element
of speed being spasmodic. In swimming and bike riding, the element of speed in distance
races is applied in a steady drive. It is also possible for the strong man to display the quality of
endurance in connection with feats of strength, as when competing in a lifting contest or
giving a public exhibition, where he must step from one high class feat of strength to another.

You wouldn't let anyone tell you that the champion pugilist or wrestlers aren't enduring,
simply because they are untrained to enter a marathon race with a chance of winning. You
undoubtedly have more respect for the boxer and wrestler than you have for the long distance
running champion. The sporting fans also think more of the first class ball players than of
marathon runners. Yet, it is unlikely that many ball players would be capable of putting up
even a fair exhibition on the endurance running track. The average long distance runner would
be a poor physical specimen for the ring, mat, or diamond among classy performers. So, you
see, the world doesn't regard endurance with the same degree of importance as some people
are inclined to attach to it. That is, endurance in the running sense. Endurance in another way
is a different matter. We all admire the man who has plenty of sand and won't give up easily.
That is just what real endurance should mean in an athletic sense, whether you are referring to
running, tennis playing, swimming, fighting, pitching a grueling extra inning game, or
anything else in an athletic sense.

The strong man has just as high a degree of endurance as any other class of athletes, but of
course in a different sense than marathon running or swimming endurance. In order to excel
in his specialty, an athlete must devote his time to that one thing, and not to foolish attempt to
outplay another man at his pet game. Even he bar bell exercising enthusiast displays a high
degree of endurance in taking a thorough advanced workout. The average athlete couldn't
follow a fairly good bar bell man through a workout of an hour. To begin with he wouldn't
have enough strength, and even if lighter weights were used he would be all tired out long
before the hour was up. We have seen this very thing happen time and again. The purely
physical improvement side of bar bell training throws an entirely different light on the subject.
If a young man has ambitions to make good in one of the popular lines of sport, but lacks the
physique and strength to stand the gaff, he is wise to first develop himself and then to think of
specializing on the game of his choice. Spending a few months or even a year or two at bar
bell body building exercises isn't devoting your life to weight lifting. It is just the same as
taking time off from work for a year or so to improve your education. After acquiring a more
rugged physique the young man can train along recognized lines for the gaining of
proficiency in the game he wishes to follow. A more rugged physique and greater strength to
carry you through competition is worth more than just "wind" as it is generally known. It is
far better for the aspiring athlete to properly develop himself to improve his staying powers
than to go out on the road and run miles in the hopes of "getting better wind."

Distance running ability doesn't mean a thing in the majority of sports and games, nor for that
matter, in the ordinary cares of life or the maintenance of health. Don't misunderstand us; we
have seen the majority of great distance men, and we have long been an enthusiastic marathon
fan. But, we realize the exaggerated importance attached to distance running ability. The
physique developed by such runners is hardly the type to inspire or instill a desire for physical
improvement in the minds of our young men. Experts don't advise road work to improve
swimming ability, nor have we ever heard of tennis players running miles to become better
able to get around on the court. Boxers do a certain amount of road work to improve the
staying powers of their legs, but you could easily count up hundreds of promising young
boxers who have burnt themselves out and left their fighting ability "back on the road
somewhere' as the expression is sometimes made.

The continuous leg action in boxing is somewhat identical to jogging along on the road, but
actual running ability is not required. Anyway, the greater amount of road work is done to
reduce the boxer after a spell of taking life easy and growing a little soft. Ball players do a fair
amount of jogging to reduce and condition themselves in the spring training camps, but during
the active playing season, nothing like hat is needed to keep in condition. The boxer who
trains consistently and fights regularly always keeping in condition, needs very little road
work. If you choose to train with bar bells and practice weight lifting, and you aren't satisfied
with your distance running ability, you can go out in the park or jog through the streets if you
wish. However, outside of the improvement in running, it is doubtful if you will notice any
gain in endurance so far as other physical activities are concerned.

I am positive it won't make you more enduring or capable in performing tiring feats of
strength. Personally, I have done a great deal of running and walking, especially during my
'teens and while never any wonder at any distance running. I have always been pretty fair at
walking. One thing I have noticed about walking fairly fast through city streets is that a rest of
a day or two from walking would give me extra reserve and make it possible to walk with
greater ease. My legs were always more capable at both lifting and swimming when doing
very little walking. As to running in connection with swimming and lifting practice, I have
often experimented and personally my efficiency would be greatly lessened. Such athletes as
tennis players and swimmers will sometimes note a lack of pep if running is attempted as a
means of conditioning.

Unscrupulous advertising instructors, with something to sell you will sometimes speak of a
man being strong externally and weak internally. Such a thing is an utter impossibility, and
cannot be substantiated by any know fact in the science of physiology. What they are
referring to is the possession of great physical strength minus exceptional endurance, and in
an attempt to prey on the general ignorance of the public on matters pertaining to the human
body, they speak of an imaginary heavily muscled man who is incapable of winning a
marathon race or some other specialized endurance test. The public does not think, whatever
the issue may be; our dear public relies on the daily newspaper, the movie, or hearsay for
opinions on all matters of importance. Likewise, on physical training matters, the average
person knows little or nothing, but they imagine an athletic man should be capable of any feat
in the realm of sports. The average person fails to realize the difference in specializing for
particular branch of sport, and that only specialists excel as we have recently pointed out.
The class of instructor to whom we have just referred, should know better if he has any right
to be selling physical culture courses. If he know better then he is resorting to something akin
to fraud in order to sell you a course or some apparatus. As we have briefly hinted at in this
chapter and have explained at considerable length in another chapter, the development and
maintenance of large and strong muscles depends on better efficiency of the internal
functions. We are not, of course, referring to fat; but to increased size of muscles means
corresponding increase in the powers of circulation, respiration, and assimilation. As we have
further explained, the specialist in one line of athletics excels the specialist in another branch
of sport, and what may appear to be high class endurance in the ring, many be of no value on
the running track, the tennis court, or in the swimming pool. When increased muscular size is
required to make a man more rugged and physically more capable, one means of developing
such size is just as satisfactory as another, but some methods are more certain to bring about
the increased size and may be depended upon to do the trick in a shorter space of time.
Muscle is muscle, when it is of the proper size. And hen, when you expect to excel at some
particular specialty after improving your strength and development, you must train at your
specialty; there is no other sensible way of reaching success. The time you devote to properly
developing yourself is lost to your favorite game, but it is worth considerable more in the end.
For instance, a young man who is ambitious to make good as a boxer, but who is lacking the
proper degree of strength and ruggedness to reach success, will do better to forget boxing for
some time and follow a course of developing exercises. Very rarely does the practice of
boxing, and the incidental training of a boxer, improve the development of a man. If he starts
slim and lacking in ruggedness, the chances are he will remain so, unless he trains as we have
suggested.

The truly great men of the prize ring have been fully developed before entering the game.
They came into the game with the strength and ruggedness and did not start as striplings and
develop to muscular champions. The majority of the great fighters have followed some form
of hard work, involving strenuous physical exertion, before taking up boxing. The young lad
who is only of average strength is making a serious mistake if he enters the game without first
developing. Some one has said something to the effect that for every good man brought out in
boxing, the game has made hundreds of "hams and bums." They are the ones who were
physically unfitted for the game, or were improperly handled. The young man who aspires to
fame as a boxer should not let anyone give him bad advice about training by light methods to
build himself up. He will only fail by following such foolishness. Having acquired the proper
development, it is time to start specialized training for actual ring work. At that time, our
aspiring boxer can quit his developing exercises and go through the customary routine of the
boxer.

Before closing the present discussion I wish to correct a mistaken impression which may be
lurking in the minds of some readers. Once in a while we hear of some boxer growing out of
one class into another, or possibly to a second class heavier than he formerly belonged. Some
persons are likely to form a hurried conclusion that the form of exercise caused them to
develop to such an extent. It may be observed that the majority of boxers are of an immature
age; practically all boxers enter the game long before full maturity; therefore they should
naturally continue to grow and increase in size if no steps were taken to keep from gaining in
bodyweight. Hungry managers usually insist on the boys in their charge keeping the lightest
possible class. It is only when nature insists on putting too much weight for him to keep in the
lighter class that the average boxer is permitted by his manager to enter a heavier class. Truly,
the constant exercise has quite a lot to do with making him grow. The muscles become larger
and more solid from the regular training, which also helps to make him jump a class or so.
Naturally, the average man will continue to grow until well past twenty-five and often until
past thirty, without becoming fat; just healthy growth. You can appreciate the battle that is
constantly going on between nature and the reducing methods to keep in a certain bodyweight
class.

Many boxers are through when they reach a heavier class as the competition proves too much
for them. Furthermore, the constant reducing work has a bad effect on their strength and
endurance. There is no reason why any athlete should be physically "through" or "all shot"
between twenty-one and thirty, yet such is the case with thousands of promising boxers. It has
in the past been fairly common for boxers, jockeys, and some other athletes to suffer with
consumption due to the efforts to keep down the bodyweight. That is the folly of too much so
called endurance exercise. It would be far better for the athletes to practice forms of exercise
designed to build them into heavier classes and to husband their strength rather than to
practice so much "endurance" work as to rule their health in later life.

After learning our frank opinion of pugilism in the scheme of physical endurance you may
question our repeated reference to training methods for improving the physique for boxing.
The reason should be obvious to those who have closely followed physical culture to any
extent. So many men, especially young men and boys, entertain ambitions of becoming
fighters, or at least regard professional boxers in a spirit akin to hero worship, that it is
expected of us to give advice on improving he physical condition of those young men who are
ambitious to make a success of boxing. Please note that we distinguish between prize fighting
and actual boxing as a means of exercise. The pugilist practices boxing for business reasons
and not as a physical culture.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 5 - IS HEAVY EXERCISE
DANGEROUS? - By Mark H. Berry

Bar Bell Exercise is Different Than Competitive or Record Lifting. But Does the Weight
Lifter Run Any Risks?

In the minds of some persons who are totally ignorant concerning the true facts, a crazy belief
exists to the effect that anyone who practices weight lifting or feats of strength either as an
amateur or professional is doomed to various terrible physical afflictions, and sudden death.
Nothing can compare with an investigation of the true facts, in the face of such ungrounded
assertions. If my readers happens to be one of those who consider weight lifting dangerous, I
might suggest a question. Have you an idea of the number of athletes killed each year while
participating in some of our major sports? Well, then, we might enlighten you by pointing to
some of the awful truths concerning the supposedly more healthful forms of sport which our
youths are advised to follow in preference to becoming "muscle bound" from practicing
weight lifting.

During the football season of 1928, the rather shocking figures show that nineteen players met
death! Imagine, the flower of our youth, engaging in a healthful recreation, destined to
inculcate the pulsating life of real manhood within his veins! Another recent year showed the
greater number of twenty deaths as a result of football injuries. Then our manly art of self
defense, boxing, claimed ten deaths during last year. And the American National Pastime,
baseball, assisted the grim reaper in cutting off the lives of seven players during the season of
1928. These figures are most reliable, as they were given us by the Evening Public Ledger, of
Philadelphia. That newspaper has a library of information where a close record is kept of all
important and interesting facts. Sometime ago the New York Times published an article
calling attention to the smaller number of deaths and serious injuries resulting from the
playing of baseball as compared to other sports. The majority of baseball injuries are of a
minor nature, seldom resulting seriously.

The great number of football deaths is really alarming when you consider the short duration of
the season, about two months, or hardly any longer. Baseball is played for six months out of
the year, but it really has a higher ratio than boxing, which is an all year round sport. We have
mentioned only the deaths from these three manly sports. How about the thousands who
suffer serious injuries? Practically every town of any importance has its weekly major
casualties during the football season. Why, you know as well as I, that if weight lifting
showed any such figures, the people would rise up and clamor for drastic laws prohibiting the
use of anything heavier than one pound Indian clubs or wooden wands for calisthenics drill.
Actually I don't know personally of a single death which occurred during or as a result of a
weight lifting injury.

I remember about fifteen years ago, having seen a sarcastic comment in the Police Gazette to
the effect that a strong man had been killed in Germany when a heavy weight fell on his head,
or, as I believe they termed it, "ivory dome." Supposing a man was killed fifteen years ago
while lifting. Just think of the hundreds who have met death during the same length of time
right here in America while engaging in the playing of "sane" sports. We can figure that
upwards of three hundred young men have met death playing football; a possible hundred and
fifty in boxing matches; and maybe a hundred in baseball. A total of five hundred and fifty,
but suppose we be conservative in the absence of authentic figures for the entire period and
cut the number in half, two hundred and seventy-five. What can our athletic coaches and
trainers have to say concerning the mortality in the sports they advocate in preference to
weight lifting and exercising with weights? Don't think we are trying to conceal any figures
on weight lifting mortalities. We know that Breitbart died as a result of blood poisoning from
an injuring caused by a rusty nail puncturing his back during the performance of his act. That,
however, was a strong man exhibition stunt, and not actually weight lifting, but for the sake of
argument we will include it as a weight lifting death.

Strong men die every once in a while of old age, possibly not at the age of a hundred, but
neither does the average person live to be a hundred. Then, there was a famous strong man of
nearly fifty years ago, who used to experiment on himself. He would pump the food out of his
stomach after a length of time, instead of allowing it to pass on into the intestines. His theory
was that after digestion had taken place there was no use of allowing the food matter to
remain in the body to putrify and thus poison the system. As you know from studying
elemental physiology, the stomach merely prepares the food for assimilation, and nourishment
is taken from the food in the intestines. That man died of some form of starvation. That was
many years ago.

Recently there was a case of a young lad of nineteen dying of impoverishment of the blood
from experimenting on vegetarian diets. He was a physical culturist of some sort, but not a
weight lifter or bar bell man, even though he pulled autos with his teeth, and id some other
crazy stunts. By this I mean the stunts are crazy for a youth who has trained properly, and at
any rate such stunts should only be practiced by men who are really strong and have properly
trained for strength. There is no sense in classing this last foolish young fellow as a strong
man, or a weight lifter. He was a vegetarian, and we have yet to hear of a vegetarian strong
man.

The case just related completely exhaust our list of strong men or "near strong men" deaths.
We know of a bar bell user who was killed in an automobile accident when his car upset out
on the public highway going at a high rate of speed. We also were acquainted with a young
man of promising ability as a lifter who was asphyxiated in bed from illuminating gas. I
suppose that at some time or other, bar bell users have died of smallpox, diphtheria, typhoid,
or homicide, but that certainly has no connection with weight lifting injuries. Understand I
don't know of any such cases, but suppose it is possible for bar bell users to die in the same
manner as a great many other people. Anyway, that hasn't anything to do with the subject at
hand, thirty-six deaths in one year directly as a result of injuries in three of our major athletic
sports, - football, baseball, and boxing.

Countless youths have also done irreparable injury to themselves by participation in these
same and other popular forms of sport. I can remember that as a boy, one thing impressed me
greatly; the number of men to be seen who walked with one stiff leg due to "water on the
knee" as a result of a football injury. I lived in a number of towns and cities as a young boy,
and noticed such cases wherever I lived. Figures may be available on the number of men and
youths who annually suffer this type of injury; we don't happen to have access to any such
figures, but we are sure they would be alarming. Possibly you don't live in a community
where you have a chance to observe such cases, but make inquiry around any college or
hospital if you want to get an idea of the number who suffer serious injuries, broken limbs,
collar bones, ribs, and skulls.

In baseball, we presume the majority of deaths result from being "beaned" or hit on the head.
We recall being that way once, and if we remember clearly the ball bounced over around third
base. If this was any evidence of a "solid ivory dome," we imagine the thick skulled may have
led us into weight training. We do not wish to be misunderstood on our attitude concerning
sports. We believe in sports and athletics, for those who are qualified to compete. However,
we want to point out the absurdity of condemning a healthy and beneficial form of exercise,
wherein one or tow may have met death in a score or more of years, while no attention is
called to the high rate of annual mortality in some of the favored sports. Twenty deaths in one
season from football, when it is quite probable weight lifting would be outlawed if half that
number of deaths had occurred in one hundred years of lifting. Right there is the point we
wish to emphasize.

We mentioned a whole-heartedly favorable attitude toward athletics. Certainly; nevertheless,

we believe athletic coaches are sometimes too prone to rush immature youths into athletic
competition. We don't believe in competitive athletics for school boys, and certainly not in the
manner in which such competitions are conducted at present. They may speak of the danger
of straining the heart from the use of weights, but why not consider the far greater possibility
of causing irreparable injury to the hearts of immature grammar and high school athletes? The
strain caused by the excitement and anxiety to win is not a fancy of our imagination. Actual
facts will substantiate our statements. The running of a hard race places a strain upon the heart
and vascular system in generally that cannot possibly occur during the performance of the
most difficult lift. Please understand that all through this chapter we have been referring to
actual weight lifting, and not to body-building exercises with bar bells and allied apparatus.
There is a great difference in the two, and actual lifting should only be engaged in by the
athlete who has properly prepared himself by months of careful training exercises. Moreover,
weight lifting is not encouraged among boys of school age.

When you practice actual lifting, the heart, lungs, blood vessels, and muscles must work hard,
but in the practice of body-developing exercises, no such amount of effort is expended. In
lifting, you attempt something near your limit; in bar bell exercising, you keep well within the
strength limit at all times. Coming back to our comparison to physical strains in running and
lifting, the duration of effort is far shorter in the performance of a lift. If you run a hundred
yards in ten seconds, or eleven or twelve seconds, depending on your speed, the excessive
strain upon the vital organs endures for that length of time. The furlong is run in twenty to
twenty-five seconds, depending on your speed; the quarter mile in something less than a
minute; the mile in four and a half to five minutes and so on. The majority of modern lifts
require an effort of but two seconds duration; it takes longer to perform a broad jump. Even
the slowest of lifts, the Two Hands Anyhow, takes only about a half minute. A man simply
couldn't prolong it to a minute with any chances of success, and yet the hardest of all races,
the quarter mile, places a great strain on the athlete for nearly a minute.

It is undoubtedly true that many of the mortalities in sports occur among those who are
improperly prepared for competition. Not so long ago, a Philadelphia newspaper sports writer
called attention to the great number of injuries among the contestants in an amateur wrestling
tournament, whereas among professionals it is rare for a serious injury to occur. Of course,
the crowd is sometimes led to believe the men are suffering pain, but that is mostly
hippodroming. As the sports writer mentioned, the professional is prepared through correct
training for the strenuous efforts, while the amateurs are sometimes not physically fit to enter
a wrestling match. This could be even more true in a football game, but is not so likely in
boxing, as the last sport is pretty well supervised and physicians carefully examine the
contestants. If a football player has a weak and poorly developed neck he runs a big chance of
getting hurt if a few players pile on top of him. The truth probably is that the majority of
football players are not physically fit to engage in so rough and dangerous a game.

I hope some of my readers don't think I am in favor of pink tea parties or ping pong games for
our athletic young men. Not on your life. Football is a fine game, likewise boxing, and there is
nothing finer than baseball. Nothing would please me better than to have my son star at
running, baseball, and football, but I don't want him to jump into athletics without a proper
physical foundation. That is what I am driving at; the youth who is athletically ambitious
should undergo a developing program to properly build up his body. Following such
preparation the risk of serious injury would be slight. Anyway, it is not entirely sane to
encourage immature youths to participate in competitive athletics. Give them a chance to
grow and develop.

Just where the talk about becoming ruptured through weight lifting originated, we cannot
determine, but we have a fairly sound theory to account for it. Around mills, shops, and
foundries where men must engage in hard manual toil, quite a few men have the misfortune of
suffering a rupture. It is observed that the injury takes place while the men are lifting or
carrying heavy, awkward and cumbersome objects. The lifting of heavy weights is put down
as the cause of this injury, but the average men knowing nothing of the mechanics of the
human boy, makes no effort to determine why the laborer becomes ruptured. It is only in
recent years that factory efficiency experts got wise to the truth and had placard printed
showing the right and wrong ways of lifting cumbersome objects. Weight lifters and students
of bar bell exercise have long been aware of the truth.
Regardless of all the placards that may be hung on factory and foundry walls, laborers still
may be observed lifting in dangerous positions. A lack of proper training in the fundamentals
of bodily movements is largely responsible. The workman leans over at the waist and with the
legs nearly straight when he wants to pick up anything, light or heavy. Just watch any average
man at work and you will observe the truth of this assertion. If two or more workmen must
carry some very heavy object, they bend over at the waist and struggle along with rounded
back. In this faulty position, the abdominal walls are subjected to a terrific strain in supporting
the viscera; the back muscles are also subjected to a great strain and as the back is holding the
body in the bent position, proper muscular tensions is removed from the abdomen. The
muscular walls of the abdomen are then liable to separate, or the inguinal rings may allow part
of the large intestine to protrude.

The proper way to lift a heavy object from the floor or ground is to keep the back flat and do
the bending with the hips and knees; the legs are intended to carry a strain of that sort, so let
them do it. Trained lifters always use this correct position when a hard lift is attempted.
Furthermore, the trained lifter is muscularly sound and fit to attempt a difficult lift. If he finds
occasion to bend the back, harm is not likely to result. Personally, I do not know of a single
instance of a man or boy suffering a rupture as the result of practicing either weight lifting or
bar bell exercise. I do know, though, of many cases of rupture having been remedied by
means of scientific exercise. If a non-physical culturist tries to scare you by claiming bar bell
exercise or lifting will rupture you, put him down as a an ignoramus. If a professional
physical culturist tries to tell you the same thing, he is simply trying to make money off you
by selling you something in which he is interested.

You may have heard another of the foolish notions; to wit, that there is danger of bursting a
blood vessel while weight lifting. Permit me to ask you to recall what I had to say a little
while ago about the comparative duration of different athletic events. Remember that lifting
places hardly any continuous strain on the body. The effort is completed in a few seconds.
Then think a while about the duration of the strain upon the vascular system during a hard
running race; or in rowing; or in boxing; or in wrestling; or, for that matter, in a hard
swimming race. Why sometimes you would think the blood vessels would break during
extreme competitive strains in many popular forms of athletics. A strain, no matter how
severe, of only a few seconds' duration, cannot compare with a severe strain lasting for
minutes.

And then, the most pernicious of all the means of knocking weight lifting. Certain
professional instructors consider it to their advantage to claim that weight lifting and bar bell
exercise unsexes a man. They sometimes even go so far as to state that strong men don't have
children, and can't have children. I can only say that personally I am probably acquainted with
as many strong man as any individual in America. It would be foolish to attempt to list all the
strong men, amateur and professional, who have healthy , normal sons and daughters. A great
number of strong men come into prominence while young and single; later they marry, and, as
with most married couples, the union is blessed with offspring; they see no reason for
shouting the news from the housetops. Having children, after all, is a pretty common matter. I
know of only a couple of strong men who haven't children. But ,on the other hand, how about
some of the professional instructors who are so cunning as to foster this pernicious story about
the unsexed strong man? I can point to some of them who are married, well past maturity, and
childless. That, of course, is their own business, and I should not care to say that it meant
there was anything wrong with them. However, it should be possible for them to make a
living in the physical culture field without using such low down methods of advertising.
As to the matter of virility, I would say that as a group, strong men are undoubtedly more
virile than the average run of normal, healthy men. In my experience as an instructor and
consultant, I am privileged to know something of the intimately personal affairs of many men.
One case might be cited. Recently I published in the pages of STRENGTH, the photograph of
the child of a lifter in his thirties. The child was born after he had been using bar bells two
years, but had been married more than eight years. He proudly called attention to this fact, and
was willing to openly give credit to bar bells, but we considered it best not to mention the
statement in connection with publication of the child photo.

The only danger I can see in connection with the practice of weight lifting is the possibility of
becoming conceited. Pride in his strength and the exhilarating feeling of healthful efficiency
may lead to over estimate his superiority over his less fortunate fellows.

Sometime ago, a French Physical Culture Magazine, know as "La Culture Physique"
published an article detailing deaths at an early age of numerous athletes in all branches of
sport. Disregarding the boxers mentioned, they listed eleven athletes in such sports as tennis,
cycling, soccer, wrestling, and track athletics, at the following ages: 2 at 20, one each at 23;
27, 30, 40, and 44; and 2 at 38 and 43. The attitude of this particular French magazine is that
competitive sport is ( as they put it ) an enemy of humanity. It is a peculiar thing in America
that a baseball player or a boxer may die between twenty-five and forty, and no one seems
unduly alarmed, but if a new item were to appear of the death of a strong man under sixty,
various indeed would be the comments.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - Introduction to the chapters that follow - By
Mark H. Berry

SOME IMPORTANT STUDIES IN PHYSIOLOGY IN THREE SECTIONS OR

CHAPTERS

A) Digestion and Diet. B) Respiration. C) Circulation. Also a Short Introductory Chapter

The physical culture enthusiast may be gravely informed by some of his friends that it is a
natural impossibility to increase the size of one's muscles by means of exercise. Indeed, some
physicians may even hold this view, while at the same time admitting the beneficial effect of
regular exercise. A brief study of the essentials of physiology will bear out the theory of
increasing muscular size by means of the proper sort of exercise, as well as creating additional
strength and functional powers. Of course, we who have experienced a physical
transformation, and have observed the effects of exercise and healthful living in countless
other cases, do not need a scientific explanation to convince us of the truth. However, a great
many things take place in the transformation of a weakling to an athlete by means of exercise.
Providing the exercise is of a general nature and thoroughly vigorous (none other should be
considered), the breaking down of the tissue cells incidental to increased exertion creates a
demand for oxygen, which increases the functional activities of the lungs, heart, and blood
vessels, and in order to repair the waste going on, a greater amount of nourishment is
abstracted from the food taken into the stomach, thus we cause a more healthy condition of
the respiratory, circulatory, and digestive powers. The muscle grows because of increased
nourishment in the part.
Muscular growth and efficiency is likewise promoted through increased vascularity; that is,
by enlargement and greater elasticity of the blood vessels supplying the muscles; a greater
flow of blood is constantly passing through the muscles instead of lying stagnant in the
abdomen or innermost parts of the body. It is also possible, in the body of the habitually
inactive person, for the blood to circulate but weakly in the muscles, the greater amount of
circulation taking place in the larger blood vessels. This condition is far from being conducive
to health. The obese person has an accumulation of adipose tissue in excess in various parts of
his body, representing so much waste matter; constricting the action of the blood vessels and
internal organs. Healthful activity burns up the excess fat and renders the individual more
efficient. Many persons eat large quantities of food with no apparent benefit to themselves.
When the system has no demand for the entire quantity of food, a resulting clogging takes
place in the internal organs and the individual suffers one form or another of disease.

Those who remain emaciated even when eating excessively suffer similarly but in a slightly
different way. Due to no demand for nourishment on the part of the tissue cells, the system is
taxed to take care of, and eliminate digested food matter, or possibly partly digested matter. A
lack of proper assimilation is responsible for both the obese and emaciated conditions.
Healthful exercise creates a demand for nourishment which appropriates the nutritive
properties from the food; and, as we have shown, the entire system of life forces receives
beneficial stimulation.

On the face of the matter, it must seem rather queer and somewhat mysterious in the mind of a
deep thinking novice in physical culture to be told that a few months of regular exercise will
cause an individual to gain weight. Think it over in a serious manner and see if you can
actually link together a substantial chain of events which will bring about the accumulation of
added healthy flesh. The theory of exercise attempts to establish that without changing the
diet or amount of food taken into the stomach, the individual will gain from fifteen to fifty
pounds within a period of time, varying from two to five or six months. And the only thing
required of the individual is to perform a stipulated routine of movements known as physical
exercise. That is the theory behind the propaganda of exercise; a theory which has been
proven as practical in countless cases. A most mysterious and complicated system of vital
functions is responsible for the enlargement of the human muscles, resulting in added
bodyweight.

The real answer to this question would involve an endless train of facts and functions closely
connected with the mystery of life itself. However, to come to a satisfactory understanding of
the matter, we can trace this mystery by starting with the first circumstance which for the time
will be considered responsible. You perform a physical movement known as exercise which
consists of bending your arm. The biceps muscle of the upper arm is involved. The muscular
bulk is interwoven with blood vessels, veins, and arteries; the activity of the muscle facilitates
the passage of blood in its veins; that is, the contraction of the muscle squeezes the blood
through its veins; as the veins contain small valves to prevent the blood flowing backwards,
the blood is sent flowing with greater force towards the heart. The displaced blood must be
augmented by fresh supply, which is drawn from the arteries through the capillaries. Thus the
circulation of blood is stirred up to a certain extent beyond the normal rate. The smaller cells
and tissues which compose the muscular bulk are broken down by the exertion, hence there is
waste to be carried off by the venous blood, and the new material to replace it must be
furnished by the blood from the capillaries.
Carbonic acid is formed by the breaking down of the tissues, which must be carried off by the
venous blood; oxygen is required to repair the damage, which is carried to the tissues by the
arterial blood drawn through the capillaries. Having established the improvement of muscles
by constant activity interspersed with a proper amount of rest, we also find that veins of
slightly larger size will permit a greater flow of blood to and from the muscles. Tissues
generally develop in proportion to their vascularity, or the amount of blood which can be
furnished when required.

We will show, later in this volume, that health cannot be maintained by eating alone, nor by
breathing deeply without accompanying the breathing with strenuous exertions. Instead of
telling one to eat carefully or to breathe deeply, to stir up the vital forces, we find that in order
to cause one to be healthier and stronger we must change his physique to a better standard, stir
up his sluggish circulation into a vital current of life; in that way alone may we succeed in
making his internal vital organs stronger and capable of greater resistance to disease, a
physically and mentally more efficient example of mankind.

After reading that which follows, you may be doubtful concerning the correctness of other
theories and explanations you have read. There has been a terrible lot of foolish wild stuff
propounded on the physical training question. A good deal of it wholly unfounded in fact. The
basic principles of the conclusions given herein are purely physiological in the truest sense of
the word.

Just how valuable this information may be to the average reader is rather difficult to state. A
complete knowledge of the body processes should, it would seem, prove interesting as well as
valuable to any serious minded physical culturist. Particularly so, the mysterious functions
connected with the nutrition of the muscular fibres of the body. To begin with, let us ask
ourselves a few questions dealing with the subject at hand. What happens to a muscle when
you cause it to contract? Do tissues break down? If so, how are they built up again? Why do
you get out of breath and why does your heart beat fast? Don't say that these are foolish
questions and that the answers are quite obvious.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 6 - DIGESTION AND
ASSIMILATION - Also Diet Suggestions for Maintaining Health - By Mark
H. Berry

When the subject of physical training is mentioned to the average person, they immediately
think of a special diet or the college training table. On the other hand, mention the term
physical culture, and the average person thinks of vegetarianism. However, as we know, there
is a group of physical culturists who are constantly in physical training, and to whom there is
no such thing as a training table; nor does the subject of a meatless diet appeal to them. These
are the men whom I prefer to call Practical Physical Culturists, comprised of advanced bar
bell men. My reason for referring to bar bell men as "practical physical culturists" in a
practical sense: in other words, they depend on real exercise for the promotion of health,
whereas too many persons who prefer to be known as physical culturists rely on diet, fasting,
water, bathing, and in fact, practically everything but physical exercise or real physical
culture.

It seems to me that it would be possible to write volumes on this angle of the physical training
question, without causing myself any worry or undue trouble. Don't misunderstand me,
please, as I recognize the value of dietetics in the promotion of health, but at the same time I
distinguish between sensible eating and faddism.

Over twelve years ago, I changed to a mixed diet after having lived on a meatless diet for
eight years. During a good part of that time, my vegetarianism was so strict that peanut butter
was used instead of the cow variety. I made a thorough study of the subject, and can say with
every degree of confidence that my diet was as sound as that of the most scientific vegetarian.
Reading voraciously every book and article on the subject obtainable I followed the masters
who convinced physical culturists they were leading them to emancipation from weakness,
disease, and every other human sin and evil through the religion of diet; even war and murder
could be overcome, we were told, by easing the annual slaughter of innocent animals. I have
since learned that some of the foremost protagonist of a bloodless dietary, preceded me in
reversal of ideas on the consumption of foodstuffs. The outstanding evil in the vegetarian
doctrine is that some of those who preach loudest on the merits of a meatless diets are
hypocrites. They simply don't practice what they preach. They lead thousands of people into
buying proprietary foods and meat substitutes, and though they cannot be classed as
prevaricators, due to not openly claiming to follow a meatless diet, nevertheless the inference
is drawn by the eager enthusiasts who follow such teachings and become emaciated.

For female typists who perform no kind of physical exercise, or for males who prefer to lead
and effortless, effeminate sort of an existence, some of the meatless, raw food, milk and nut
diets will serve to keep skin and bone together. If my reader happens to be that kind of male
( I won't say man) then you may suit yourself, but you are simply wasting your time reading a
book on vigorous, manly exercise.

Those who suffer with a venereal taint in the blood may realize satisfactory results on some of
those diets, but not the man who wishes to be 100 % masculine, vigorous, muscular, and
energetic. I simply do not know of any vegetarian strong men, or of any physical culturist
who has advanced to physical perfection on a vegetarian diet. I do know of some good men of
muscle who like to eat vegetarian meals occasionally, and for the sake of novelty I enjoy
eating in certain vegetarian restaurants in New York City. I am even convinced that it would
be beneficial to the health of many people to eat fairly regularly in some of those restaurants. I
would go so far as to advise anyone who wished to gain weight to eat one meal every day in
of the first class vegetarian restaurants in New York City, providing they would eat a full
meal and not be afraid of overeating. Some of the foods you may get there are extremely
filling, and when plenty of liquid is included, added bodyweight should be forthcoming. Still,
everyone may not take to the strange dietary so readily, as the following incident will prove.

In the company of Mr. Siegmund Klein and other New York strength fans, I have often
enjoyed a vegetarian meal. On one occasion we took a group of visiting strong men to one of
the restaurants referred to above, thinking it would be a novel treat. Instead, two of our friends
actually became sickened and disgusted attempting to eat the imitation meats. That is a
general attitude we have found among strong men: they abhor the idea of trying to eat such
mystery foods and prefer substantial, every-day grub, as we might say.

There can be no practically sensible reason for carrying on a discussion on the merits and
demerits of different foods. It would take a volume or more to do so, and then the chances are
you would be more confused than ever. Generally when one of my pupils requests
information on the proper diet for increasing bodyweight, the following advice is give: Eat
three good-sized meals daily, including plenty of meat, thick soups, potatoes, spaghetti,
macaroni, eggs, cheese, beans, peas, cereals and cream, bread (preferably whole grain) and
lots of butter, fresh vegetables of every kind, also green and leafy vegetables in abundance,
and fruits, fresh, canned, and stewed. In other words, we might as well say, eat everything that
is wholesome and nourishing. For the purposes of gaining bodyweight or maintaining a high
degree of physical efficiency we believe in three good solid meals each and every day. Soup,
preferably of the thick variety, with both the noon and evening meals, and a good amount of
liquids with the meals. In the army, we observed the extraordinary gains of bodyweight made
by the new recruits: by questioning and observation we learned the men were eating more
than the customary amount, also more regularly, and including a great deal more liquid with
their meals. Of course, a more active life and regular hours had considerable to do with it.

The individual who is accustomed to hard work, especially out-of-doors, is able to eat much
larger quantities; in fact he needs it. For breakfast he could include eggs and bacon, oatmeal,
cornmeal, and in fact, a much heavier sort of dietary, while at lunch and dinner, or dinner and
supper, the active man would best eat about the same sort of meal as above outlined. The
athlete in training should try hard to include digestible foods and eat about the same as the
hard-working man, being sure to make his dietary wholesome and of wide variety. So long as
foods are relished and cause no bad effects, they can be eaten by one who is active.

Some people advocate skipping a meal now and then, but to do so is really liable to lead to
bad habits of elimination. There is nothing so beneficial to the promotion of perfect health as
getting into the habit of regular hours of elimination. The internal eliminative organs will
perform their duties like clock work, providing you give them some encouragement, and
besides establishing regular hours for the purpose, eating three times daily is most important.
Not so long ago, a noted authority on gastro-enterology delivered an address over the radio.
He stated among other important things that some solid food should be included with every
meal, and meals should not be skipped.

For the proper regulation of the body, we advocate eating stewed fruits such as prunes,
apricots, or peaches, with your breakfast every morning; also eating generous portions of
spinach, cabbage, or other similar foods at your other tow meals; the system requires a great
amount of roughage to properly carry on the function of elimination. Persons suffering from a
ptsoed and inflamed condition of the intestinal tract may find it necessary to eliminate all
rough and coarse foods from the diet until the trouble is overcome. That is a condition
requiring the attention of a physician. A suitable diet in such case a case would be one
wherein soft, blend foods predominated.

Many thin underweight persons have a ptosed condition of the stomach and intestines which
means a sagging or dropped condition of the organs, preventing them form emptying food in a
normal manner, thereby causing the retained food to ferment and putrify. This condition is
due to a lack of internal fat, which would hold the organs in their normal position. They must
endeavor to correct this condition by overcoming the congestion of the dropped organs and
encourage the accumulation of internal fat. The physician, when consulted concerning ptosed
organs, will generally prescribe a proper fitting abdominal belt, which should be put on while
in a recumbent position, and taken off in the same way, and worn at all times when on the
feet. The following should prove of benefit in raising sagging organs: while lying down, try to
push the congested organ upwards with gentle but firm manipulations of the hands; then try to
widen the diaphragm arch by placing the fingers under the lower ribs, and while taking short,
quick breaths force the ribs outward.
Diet suggestions for those with sagging organs and much underweight: eat quite large meals
of well cooked cereals like cream of wheat, or wheatena, corn starch, mashed potatoes,
toasted white bread, macaroni, spaghetti, fresh greens and vegetables, cornmeal, thick soups,
and eat plenty of fruits, but have them stewed and strained so they are free of all skins, seeds
and coarse particles. Drink buttermilk and milk in fair quantities. It is best to have all
vegetables mashed, and the meat broiled, with milk scalded before drinking. Sugar and cream,
jellies, gelatin and puddings may be eaten.

As to coffee and tea, we believe them harmless so far as the average, healthy male is
concerned. If you find them harmful in your case, or prefer not to drink them, substitute cereal
coffee or cocoa. Warm drinks with the meals are most beneficial to the digestive processes.
There is something we might mention in connection with beverages and drinking water which
is not generally understood. Many persons believe it essential to drink hot water for the
correction of constipation, while in fact, hot water has the opposite internal action. You may
recall that many people suffer from dysentery or diarrhea during the summertime, induced by
the eating or drinking of too much cold stuff, which chills the internal organs and bring on the
trouble. The drinking of scalded milk is known as a reliable remedy, but other hot drinks will
achieve the same result. However, if you are troubled with constipation it is not a good idea to
drink too much of cold beverages in an attempt to overcome the trouble.

The vigorous man should not know he possesses a stomach, and it is a fact that strong men
seldom pay attention to their stomachs. On the other hand, those who worry about the food
they eat and try to pamper the stomach, somehow or other are certain to have cause for worry.
As long as you exercise strenuously at fairly regularly intervals, and an attempt is made to eat
sensible combinations of wholesome food, the stomach is best left alone. Truly, we do not
advocate gorging or over-eating and just because a man is unusually strong is no reason for
him expecting to abuse himself and get away with it. Louis Cyr was one example of the
strong man who abused himself in this respect. He was accustomed to engaging in eating
marathons with Horace Barre and other men. It is said of Cyr that he would eat a dozen eggs
at one meal and then sit and control his abdominal muscles, thinking he was aiding to the
digestion of the excess food. This sort of thing undoubtedly led to his demise at an earlier age
than he should have died. Still it may be like the man who lived to be 96 and failed to live to a
hundred because he drank too much whiskey all his life.

Children need more food in proportion to their weight than adults, because they are more
active internally and externally, and must provide for the growth of the new tissue; also due to
a relatively greater loss of heat, owing to a comparatively larger body surface. Advancing age
usually means a less active life as well as less active metabolism. For a healthy person leading
a normal life, appetite and experience seem safe guides by which to control the diet. They will
at least prevent under nutrition and the consequent lessening of the body's natural powers of
resistance to disease. We will refer to this question a little later.

Dieticians have worked out a system of figuring the bodily heat and energy requirements by
setting a standard unit with which to make their computations; this is termed a calorie, which
represents the amount of heat necessary to raise the temperature of a kilogram of water on
centigrade degree or two degrees Fahrenheit. Different foodstuffs produce different quantities
of heat. For instance, each gram of fat produces about 9.3 calories, each gram of
carbohydrates about 4.1 calories, and each gram of proteins about the same.
When you get down to the practical side, there seems to be something wrong about trying to
proportion your food to suit the calorie tables, as it is found that persons living under like
conditions, seem to require very much smaller quantities of proteins and of energy than
others. One person could live on what might starve others, while some would be continually
overfed. It has been the experience of some persons by means of experimenting, that a dietary
of just the correct amount of calories will not give sufficient food quantity to satisfy the
appetite day after day. A strict regime of that sort will always tend to grown tiresome, and in
time the subject of the experiment will have a continual longing for more food. Some
additional quantity is disposed of in the system which cannot be accounted for by means of
instruments or experiments. Presumably this extra quantity is used to keep the body at par, or
to store up a reserve. Reserve energy in the body is something quite indefinable with our
present degree of knowledge, but the glands store up a reserve in a mysterious manner.

It is our contention that persons who limit the food intake and lead an active life weaken
themselves in some way. We have observed this among our acquaintances, and although we
have said nothing and they are probably unaware of the fact, we believe in our own mind that
some weakened condition can be observed. Sometimes we have felt this was reflected in
premature baldness among athletes, but others cases would seems to disprove the baldness
theory. Of one thing we seem to be certain, and that is those who limit their food intake
beyond reasonable requirements are not very active sexually; whether or not that is an
important question to most of you; but in the final analysis, we believe it to be a salient point
in determining the effects of your manner of living upon your vitality and virility. Should I
offend anyone in this respect, I wish to be pardoned, but fundamentally if my theory could be
properly substantiated in fact, it would prove of utmost importance in the scheme of real
physical fitness. From a personal knowledge of many men, and due to my position giving me
entrance to the intimate personal facts in the lives of many men, I am somewhat convinced on
this one point. My old grandfather, who in many is respects is quite a sage for wisdom, has
held such and opinion for many years; he has long been energetic and youthful far out of the
ordinary for one of his years.

We might give the following figures for those interested in the calorie system, though these
can only be given as approximate when applied to general cases, but will give an idea of the
bodily requirements in this respect. A person leading a quiet inactive life would require about
fifteen calories for pound of bodyweight daily; one who is moderately active would need
eighteen to twenty calories per pound of bodyweight; while a hard-working man or
strenuously engaged athlete would need twenty to twenty-five. In attempting to compute your
diet on this basis, do not forget what we have just said about allowing some extra quantity to
satisfy the appetite and assure the body of complete nutrition.

Experiments have prove that a diet of only proteins, carbohydrates and fats will not be
sufficient to properly sustain life. A certain other element is necessary, known as vitamins;
these do not serve a s source of energy, but are in some way essential to metabolism, though
their exact nature has not been determined. Pellagra, scurvy, and beriberi, as well as various
forms of acidosis are caused by a deficiency in vitamins. They are found in fresh fruits, the
skins and peelings of vegetables, milk, eggs, and in the bran of rice, wheat and other cereals.
Foods are robbed of this element when the bran is removed as in white flour and polished
rice, or when potatoes are peeled, or in the boiling of vegetables and throwing away the water
in which they were boiled. Paper bag, waterless, and steam cookery all originated in an
attempt to preserve these vital elements and mineral salts; as even in the steam or vapor
passing off when cooking, the vegetables are robbed of such essentials.
Digestion is not, as some persons are inclined to believe, confined to the stomach, but
essentially digestion includes all the processes which assist in preparing the food for use in the
body. The first step is in the mouth where the food is ground up by the teeth so that it shall
present a greater surface to the action of the digestive juices, and where it is mixed with the
salivary juices making it suitable for passage into the stomach, there to be mixed and churned
with other juices; the stomach also acts as a reservoir to properly distribute the mixed food
into the small intestine for further digestion and where the greater amount of assimilation
takes place.

A special adaptation to food is seen in all the digestive secretions, and it well shown in the
salivary glands. A copious watery secretion is evoked by the presence of dry food in the
mouth, but a thick mucoid secretion is passed out on moist particles of tasty food; and
example of the purposive nature of the secretion. The watery saliva moistens dry food, the
mucoid secretion welds the food into a bolus, preparatory to its being swallowed. The
character and nature of the gastric secretion also depend on the nature of the food. A rapid
secretion of effective juice is poured out on flesh foods, a scanty secretion in the case of milk
is due to the fat contained therein; fat inhibits gastric secretion; the secretion evoked by the
ingestion of milk is found to be the weakest gastric juice of all, and , in addition, the
pancreatic juice secreted is the least in amount. That is, when an equivalent quantity of
nitrogenous food is given as flesh, bread or milk, the least secreting activity is evoked in the
case of milk. The secretion poured out on milk is effective, but at the same time economic.
The importance of milk as a food is apparent from this, and particularly when economy of
digestive gland activity is important.

What we have mentioned in connection with the action of gastric juices on fat, prompts us to
mention a few words concerning the eating of fried foodstuffs. When fried in the ordinary
manner, that is, in shallow grease, the fat or grease permeates the entire article of food. The
gastric secretions cannot then properly act on the food. If the frying is done in deep grease, so
that the food sinks entirely beneath the surface, the hot grease forms a coating around the
food, making it more desirable for health purposes.

To properly understand your body, the means of bringing about a general improvement, and
the constant maintenance of a high degree of efficiency, it is necessary to posses a thorough
knowledge of digestion and related functions, which also includes circulation and respiration.
He who attempts to control his health by diet alone can succeed but partially, as a thorough
reading of the chapters on respiration and circulation will prove.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 7 - RESPIRATION: THE PROPER
WAY TO BREATHE - By Mark H. Berry

THE MECHANICS OF RESPIRATION. THIS CHAPTER CONTAINS THE KEY NOTE

TO HEALTH AND DEVELOPMENT.

The physical culturist has been taught to look upon the act of respiration, or breathing, in the
wrong light. Not that we mean too great an importance has been attached to it, but instead of
being taught to understand the true connection of respiration in relation to other functions, the
physical culturist has been led to think of deep breathing as a direct means of invigorating and
purifying the body. We intend to show you, and at the same time to prove, that quantity of air
in the lungs which is continually being inhaled and exhaled does not constitute the act of
respiration. Instead of taking place in the lungs, the essential processes of respiration take
place in all the tissues and organs of the body. The act of breathing is merely one of the outer
doors of the entire chain of acts comprising the function of nutrition. To make a comparison
for the purpose of better understanding, we might say the respiratory act has a part to play in
like manner to the work of the stomach. We know that the stomach prepares the food for
complete digestion and assimilation in other organs, and though the gastric function as
performed by the stomach is essential it is but one of the first steps in the nutritive function of
the body.

In so far as the physical culturist is concerned, respiration must be considered essentially as a

part of the complete function of nutrition. In other words, as one of the important parts of the
business of furnishing the body with healthy material to take place of the old material broken
down every second the individual is alive. The tissues must be relieved of carbonic acid and
supplied with oxygen if life is to continue. The rapidity of this change is in proportion to the
nutritive activity of the individual and the rapidity of the circulation of blood. The constant
breaking down of the cells of the body forms carbonic acid. This breaking down of the cells is
multiplied by muscular exertion, so that the more strenuous the exertion, the greater the
quantity of carbonic acid formed, which must be expelled by the lungs.

Likewise the greater the quantity of oxygen which must be absorbed into the blood to carry on
the work of repair to the body. The lung capacity varies with the sexes, the age, the health and
physical condition, the stature and various other influences. There is a certain quantity of air
present in the lungs after even the most forced expiration; that is know as Residual air, and
cannot be expelled. Although the amount of Residual air varies with individuals, authorities
have place the average quantity at 100 cubic inches, although it may vary from as low as 40 to
well over 200.

In the ordinary act of respiration, a comparatively small volume of air is taken into the lungs
with inspiration and expelled by the succeeding expiration. The Residual air remains in the
lungs as a physical necessity to preserve them from collapse, which would result from the
force of outside air, if the lungs were completely emptied. There is, therefore, no reason for
considering the Residual air when computing the breathing capacity of the individual. In order
to arrive at the figures which will denote the breathing capacity we must compute the air
which can be inhaled and exhaled. Such figures, besides offering useful points of information,
are of value here to give you a thorough understanding of the true value of ordinary breathing,
which can be expelled but is only expelled by means of forced expiration. This is known as
Reserve air, and which we will say for the purpose of illustration equals the quantity of the
Residual air, or 100 cubic inches.

The amount of air changed during ordinary breathing amounts to anywhere from seven cubic
inches in complete repose up to 75 or more cubic inches during excitement. On the average,
this Tidal, or ordinary breathing air amounts to about twenty cubic inches. Then, when a
direct effort is made to increase the volume of air in the lungs, thus when you make a violent
or intense muscular effort, when you sing, blow, yawn, or sneeze, you temporarily arrest the
act of breathing and make a very deep inspiration. The air thus taken into the lungs is know as
Complemental air. The amount of Complemental air would, of course, vary with the degree of
effort, but for the purpose of quoting figures we will say 100 cubic inches, or slightly more,
may be taken into the lungs. Adding up the above figures, which we will suppose pertain a
man of average height, we find during the act of ordinary breathing he has around 200 cubic
inches of air in the lungs after an ordinary exhalation, and from 10 to 50 or more cubic inches
additional after an ordinary inhalation.

The Extreme Breathing Capacity of the man is figured by adding the Reserve, Tidal, and
Complemental airs, and not computing the Residual air, which cannot be changed. This would
give us a figure of 220 or more cubic inches of air which could be taken into the lungs or
expelled at the will of the individual. Bringing these figures down to something easier to
understand, the amount of air which can be changed in the lungs would fill two boxes of
about 4 3/4 inches square. Counting the Residual air in the total, the amount of air in the lungs
would fill two boxes of about 5 1/2 inches square. Now note that the amount of air changed
during ordinary breathing would fill two boxes as small as two or three inches square. The
Vital capacity or Extreme Breathing capacity varies, not according to bodyweight or the bulk
of the individual, but according to his height. For every inch in height between five and six
feet, add eight cubic inches. Age also causes a variation, the capacity increasing up to the age
of thirty and then gradually decreasing. Obesity also cause the Vital Capacity to diminish.

It must be understood that figures of this nature may vary greatly with individuals, but they
give us some basis by which we may come to an intelligent understanding on the subject. A
certain type of physical culturist will tell you to breathe deeply at all times, or the air will not
reach the innermost cells of the lungs; and that shallow breathing causes disease by allowing
the more remote lung cells to become inactive for want of air. However, physiology does not
substantiate this idea, as the following explanation will prove--there is a certain physical fact,
know as the law of diffusion of gases. When two gases or mixture of gases are brought in
contact with each other, they quickly mingle or diffuse, until the whole mass has a uniform
density and composition. This takes place even between light and heavy gases in opposition to
the law of gravity. Due to this fact, the mixture of air in the lungs is at all times quite uniform,
and the interchange of fresh air in the upper portion of the respiratory apparatus and the more
impure air of the deeper parts is going on constantly. Still another point must be considered,
which is that of the atmospheric air, being lighter than the carbonic acid saturated air of the
lungs, penetrates to the deep portion of the lungs with greater rapidity than the latter ascends
to the trachea.

An intelligent study of the respiratory act therefore reveals that instead of the gaseous
contents of the air being completely changed with each inspiration, there is no such
intermittent character connected with the oxygenation of the blood, such as attends the
mechanical process of respiration. It is in the pulmonary vesicles that the interchange of gases
with the blood takes place, and as the diffusion of gases is constantly going on, the air therein
maintains quite a uniform composition.

Among physical culturists, arguments have been carried on, pro and con, concerning the
correct method of breathing. Permit me to give a thorough explanation of my opinion, the
same being the conclusion of considerable study on the matter. Some people advocate
diaphramatic control, others argue about the part the abdomen or the chest should play in the
act of breathing. We believe any system of thoroughly deep breathing can be correct,
providing certain rules of healthful activity are observed.

Proper oxygenation of the blood is the prime essential. Other than that, the mere mechanical
act resolves itself into accustoming oneself to certain muscular acts. If one exercises
vigorously, the respiratory act is carried on unconsciously, but thoroughly. It is only those
who attempt deep breathing without the proper degree of activity who must worry about the
manner of breathing. It is essentially a false doctrine to teach that the respiratory function can
be improved by deep breathing, if unaccompanied by the physical exertion.

The purpose of respiration or the act of breathing, is to supply the system with oxygen and
relieve it of carbonic acid; the arterial blood is charged with oxygen, which it carries to all
parts of the body, then after passing through the capillaries it becomes venous blood, loaded
with carbonic acid, which it carries to the lungs to be expelled. Thus the lungs change the
venous blood to arterial blood.

The chief physiological reason for a chest of great size is so that the individual will be capable
of greater physical exertion; muscular activity causes a greater amount of carbonic acid to be
expelled from the lungs, which means that a greater amount of oxygen must be supplied in
order to properly purify the blood. Through training, we may accustom the respiratory
function to furnishing an increased supply of oxygen, cause the chest to enlarge, and stimulate
the vital forces to increased activity, thus promoting better health.

Three different types of respiration, or ways of breathing, may be recognized; The abdominal,
the inferior costal, and the superior costal.

In the abdominal type, the action of the diaphram and consequent movements of the abdomen
are most prominent. In the inferior costal type, the action of the muscles which expand the
lower part of the thorax, from the seventh rib down, is most prominent. In the superior costal
type, the action of the muscles which expand the thorax above the seventh rib and which
elevate the entire chest is most prominent. It is true that all these muscles are used to some
extent in every normal act of respiration; nevertheless, the action and control of each of these
types is distinct. The abdominal type is most marked in children under the age of three.
During childhood, the two sexes begin to show entirely different types of respiration. In the
male, the abdominal, conjoined with the inferior costal type is predominant; in the female, the
superior costal type predominates, while the inferior costal type is insignificant.

Without some effort to control the breathing in a different manner, the male continues to
breathe mainly by the action of the diaphram and the lower part of the chest; but in the female
the action is almost entirely confined to the upper part of the chest. It can be plainly seen that
the abdomen will be greatly involved in normal breathing of the male.

A physiological reason can be given for the female breathing in this manner. It is a provision
by nature to relieve the woman of abdominal pressure during the period of gestation.

Now to discuss the various muscles involved in breathing, or, to be specific, we will treat on
those which control the movements of the chest cavity. Three distinct groups of muscles are
involved in inspiration: those used in ordinary respiration, which have the strongest action;
those which act as auxiliaries to the breathing; and the extraordinary auxiliaries, which act as
muscles of inspiration only when the breathing is extremely deep or difficult: in the first
group are the diaphram, the intercostals, the levatores costarum, the scaleni muscles; in the
second group are the serratus posticus and trapezius, the pectrorals, and the serratus magnus.

In the male, in ordinary breathing, the most active muscles are the diaphram, intercostals, and
the levatores costarum. In the female, breathing with the upper chest control, the scaleni
muscles are brought into action mostly.

To consider the muscles controlling expiration: During the ordinary act of breathing, the
predominating muscles are the internal intercostals, the infra-costals, and the triangularis
sterni. During extremely deep breathing, other muscles must assist, as the external and
internal obliques, the sacrolumbalis, and the transversalis.

The ribs are somewhat twisted upon themselves, and have a general direction forward and
downwards; the first rib is nearly horizontal, but each succeeding rib is more oblique. It may
be stated in general terms that inspiration is effected by descent of the diaphram and elevation
of the ribs; and expiration by elevation of the diaphram and descent of the ribs. The ribs are
raised by the action of the scaleni muscles and the intercostal muscles. The three scalene
muscles are attached to the cervical vertebrae and the first and second ribs. The intercostals
have two functions: the external intercostals raise the ribs and the internal intercostals lower
the ribs: the former run forward and downwards from the back part of one rib to the front part
of the next below; the latter run backwards and downwards from the front of one rib to the
back of the next rib below.

The diaphram is by far the largest and most powerful of the muscles involved in respiration,
so it seems reasonable that the act of breathing should be carried on principally through the
action of that particular muscle. As the diaphram moves downward during inspiration, it is
evident that the abdominal organs will be involved in the movement, so we must make room
for this action by extending the abdomen.

Elsewhere, we go to considerable length to show the capacity of the lungs and the distribution
of each type of air contained in the lungs. We wish to call attention to the fact that the
quantity of air in the lungs, which is being continually inhaled and exhaled, does not
constitute the act of respiration. To the contrary, the essential processes of respiration take
place in all the tissues and organs of the body, and not in the lungs. Respiration is essentially
part of the function of nutrition. The continuance of life is dependent upon the tissues being
relieved of carbonic acid and supplied with oxygen. The rapidity of this change depends upon
and is in proportion to the nutritive activity of the individual and the rapidity of the blood
circulation. Carbonic acid is formed by the breaking down of the cells of the body, the same
being multiplied by muscular exertion. Therefore, the more strenuous the exertion, the greater
the quantity of carbonic acid which is formed and must be expelled by the lungs. Moreover,
the greater the quantity of oxygen which must be absorbed into the blood to carry on the work
of repair to the body.

The lungs are capable of holding a certain amount of air, the same varying with stature, age,
health, physical condition and other influences, besides the sex of the individual. As we show
elsewhere, the aeration of the blood has none of the intermittent character which attends the
mechanical process of respiration.

The interchange of oxygen and carbonic acid is continuous. Ordinary breathing is carried on
with more or less rhythm, from five to eight ordinary respirations being followed by one more
deep and profound than the rest. This extra deep breath effects a more even change of the air
in the lungs. This does not mean that the shallow chested individual oxygenizes his blood as
well as the one who has a normally full chest. It is also obvious that we must breathe pure
fresh air at all times if a normal condition of health is to be maintained. The shallow chested
individual would not have sufficient room for his lungs to expand sufficiently to properly
aerate his blood.

Certain facts relating to the respiratory act have been determined by scientific physiologists.
From lengthy tests and experiments on thousands of subjects, it has been found that the
extreme breathing capacity remains constant in an individual during health; as long as the
individual remains the same physically, it is impossible to change the breathing capacity by
practice or habit. The breathing capacity will be decreased by certain diseases, notably
consumption: likewise with advancing age; and will also be decreased if the person becomes
fat; but the capacity will remain the same as long as the physical proportions and state of
health remain the same. Therefore, it is necessary to get at the thing in another way; causing
the circulation and nutrition to become more active, thereby demanding a greater amount of
oxygen, which is best accomplished by developing the entire muscular system and
accustoming the physical organism to greater activity; the circulation and nutrition will both
be stimulated to increased action. And, as we explain at another place, vigorous leg work
creates the greatest demand for increased activity of the respiratory function.

Before concluding, we will repeat, you can accustom yourself through practice of any of
breathing and it will be perfectly alright as the function of aerating the blood will undoubtedly
be carried on in a normal manner, though it is quite evident that in ordinary breathing, a
certain type of breathing is peculiar to each of the sexes. Certainly, it would be foolish for a
woman to cultivate the practice of the bringing the diaphram and lower chest into
predominate action; and in the same way it seems to us that for the male sex, the proper
method of breathing under ordinary circumstances, is by the principal use of the diaphram,
with the lower chest playing a minor part.

We have shown elsewhere that the amount of air normally inhaled and exhaled during
ordinary breathing is comparatively small, but still sufficient to support the normal body
functions. When a man, particularly an athlete, exerts himself vigorously, he is quit apt to
breathe sufficiently deep, and you will soon find that the control is principally diaphragmatic,
with the other muscles just mentioned carrying on their work; and in very forced breathing,
the neck and shoulder muscles will do a good part of the work.

The sensible thing, if you to insure correct breathing, is to thoroughly develop the body and
keep it first class working order by means of regular healthful exertions.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 8 - CIRCULATION: THE
FUNCTION OF THE BLOOD CIRCULATION AND ITS IMPORTANCE
TO PHYSICAL CULTURISTS - By Mark H. Berry

We have been discussing the function of circulation as related to respiration and the proper
nutrition of the muscles; therefore, we might profit by paying a little direct attention to the
circulation of the blood and the organs which control it. The blood is contained in a closed set
of branched tubes, which it completely fills, and which are commonly referred to as blood
vessels; the blood is carried away from the heart through the arteries and distributed to all
parts of the body. The veins carry the blood back to the heart from all parts of the body. The
capillaries connect the arteries and veins throughout the body, and it is really in the capillaries
that the work of the bloodstream is carried on. These small vessels are hair-like and form a
network. A certain amount of force of pressure is necessary to carry the blood through the
vessels. This force or pressure originates in the heart, but something else must be accounted
for when explaining the complete working of the force or pressure.

The pressure thus exerted is known as blood pressure. The arterial blood pressure is much
stronger than the pressure in the veins, known as venous pressure. The arterial pressure is
fluctuating, varying from the strongest pressure in the larger arteries in a slightly weaker
pressure in the small arteries. The venous pressure on the other hand, is strongest in the
smaller veins, as the flow of blood is from the small veins to the larger veins; the venous
pressure is low and relatively even. The rapidity of the blood flow is governed by the needs of
the body.

Under ordinary circumstances, the general circulation is not affected. The blood supply to one
organ or muscles, or to several organs or muscles may be increased without need of a greater
flow throughout the entire system. The blood vessels in one part of the body may contract to
counterbalance a dilation in another part of the body. However, when the increased demand is
general throughout the system, then owing to the limited quantity of blood in the body, the
rate of circulation must be increased to furnish the necessary addition. During minor
exertions, the blood pressure is balanced, but this comparison cannot take care of all
emergencies; therefore, a greater flow of blood means a greater blood pressure.

The arterial pulse is caused essentially by the variations of pressure within the artery,
produced by the intermittent expulsion of blood from the heart; the systolic pressure is the
highest point on this wave of arterial pressure; diastolic pressure the lowest point; the
difference between the two, is called the pulse pressure. By certain indirect methods, it is
possible to determine these pressures with a fair degree of accuracy. The factors effecting the
difference between the systolic and diastolic pressures are: an increase in the amount of blood
delivered at each beat from the heart into the aorta would tend to increase the difference;
likewise a rapid emptying of the blood vessels would tend to increase this difference, whether
or not the extra blood flowed through the capillaries into the veins, or regurgitated into the
heart owing to a diseased condition of the heart.

The amount of blood pumped into the arteries and the amount which escapes from them in
both directions must be equal, otherwise large amounts of blood would accumulate in, or
disappear from the arteries. The rigidity of the arterial walls also exerts an influence on the
arterial pressure. Were the arteries absolutely rigid tubes, the heart would be compelled to
move the whole column of blood with each beat, while between the beats the flow of blood
would stop. A high systolic pressure in the arteries and practically no diastolic pressure would
then result; while the pulse pressure would be exceedingly high.

Arteriosclerosis sufferers frequently show high pulse pressures. As described above, slightest
changes in the rigidity of the arteries will affect the pulse pressure, though to a less marked
degree. The ventricles force a certain amount of blood into already full arteries; due to their
flexibility, the arteries extend to accommodate this extra quantity; as long as the heart is
contracting, the arteries extend, but as soon as the heart contraction is over the contractile
powers of the arteries cause them to send blood into the capillaries rapidly enough to be at
their normal size for the next heart contraction.

Arteriosclerosis is a condition wherein the arteries become stiff and rigid, and less adapted for
the unceasing work they are called upon to perform; this condition is the result of either
advancing age or disease. One suffering this condition runs a big chance by engaging in
violent physical exertion; death is often brought about during times of great excitement or
unaccustomed exertion, by the rupture of a tiny blood vessel in the brain. This is known as
apoplexy, and is brought about by the blood vessels being incapable of handling the increased
pressure; being stiff and hardened throughout the system, something has to give, so a small
and weak part of the vascular system breaks to permit the necessary expansion. The arteries of
the normal person being elastic, take care of the increased pressure demands by expansion, as
we have explained.

Arterial pressure increases with age, as the arteries are less elastic. Likewise conditions of
health may effect the normal muscular tone of the arteries and heart, if the heart loses its force
or the arteries become too flabby the blood pressure is low, while the blood pressure is high, if
the arteries are hardened or the heart over-stimulated.

The work of the heart may be made more difficult by increased peripheral existence, that is,
greater contraction or constriction of the smaller arteries, necessitating increased work to send
the blood circulating throughout the body. A wonderful power of adapting itself to the amount
of work required of it, whether we are at rest, or exerting ourselves to the maximum, is
possessed by the heart, which has been called the best motor know to man. Without hesitation
or experiment, this organ instantly adapts itself to any demands made upon it. As soon as
there is a demand the heart accomplishes it, though its capabilities are greatly increased by
training; by reason of becoming accustomed to much exertion the muscular tissue on the heart
is thickened giving it greater power to work, and making a rapid beat more easily sustained.

The factors controlling the blood pressure in the larger arteries are two in number-- the
amount of blood pumped into the arterial system by the heart, and the resistance offered to the
escape of blood from the system through the smaller arteries and capillaries. The elasticity of
the vessels walls and the total quantity of blood in the body are of minor importance. These
various factors may interact upon one another in a most complicated manner. Should the
arterial pressure be increased from any cause, the vagus nerve is stimulated, with the result
that the heart is slowed and less blood is delivered into the aorta; the volume of blood is
rapidly changed, the blood vessels change their caliber, so that within certain limits the blood
pressure is not altered.

Someone with a mechanical and mathematical turn of mind has figured it out that the arteries
in the human body have strength enough to withstand the steam from a locomotive boiler,
having a pressure of fifteen times the normal atmospheric pressure. Also that a barrel of blood
passes through the vascular system in one hour; and in one day, two railroad tank cars could
be filled with the amount of blood passing through the vascular system. The heart is indeed a
wonderful pump. The heart of a man weighs, on the average, approximately ten to twelve
ounces and contains four distinct cavities. The two upper cavities are known as the right and
left auricle, and the lower two as the right and left ventricle, the latter being the most
capacious by about 30%. The blood passes from the venae cavae into the right auricle and
from there into the right ventricle. The blood then passes into the lungs and back into the heart
through the left auricle, to the left ventricle, and out into the general circulation by way of the
arteries, then through the capillaries, thence on through the veins and back again to the heart.
It has been estimated authoritatively that little more than two ounces of blood is contained in
the separate cavities at any one time, although the actual capacity of each of the cavities is at
least twice as great. The complete process of circulation takes a little over one half of a
minute.
The heart is approximately the size of your clenched fist, yet it carries on a tremendous
amount of work. The entire volume of blood in the body passes through the heart once in
about every half minute, an amount of something less than four grams in the average man. It
has been established on reliable authority that the blood volume of man amount to, on the
average, around 4.9%, or approximately one twentieth of the bodyweight. The heart beats
well over one hundred thousand times daily or something like fifty million times in the course
of a year.

Generally, the supposition is that the heart works continuously without interruption, still
although true that the heart muscles receive no considerable rest, the heart cycle works in such
a way that the various muscles involved each in turn pause for a short time. First both auricles
contract, then both ventricles contract, following which there is a pause. The same order
taking place again. This complete order is know as the cardiac cycle or heart beat. The
average complete heart beat lasts 8/10 of a second, and is divided in this manner: the
contraction of the auricles lasts 1/10 of a second, the contraction of the ventricle 3/10 of a
second, the remaining 4/10 of a second being taken up the pause or rest. Each heart muscle
contraction, both auricular and ventricular is known as the systole, while the period of
relaxation is known as the diastole, either auricular or ventricular. The heart beat frequently
varies, due to certain conditions, posture, sex, age, state of health and exertion. The heart beat
is more rapid in females. The average normal male, sitting at ease, has a heart beat of 72; in
females it varies to 8 or 10 beats more. Infants have a heart beat of well over 100. A material
increase in the heart beat will be noticed as the result of exercise and digestion, or a fall in
blood pressure; a rise in blood pressure will cause a diminishing of the beat.

The blood has several functions; removing carbon dioxide from the cells and carrying oxygen
from the lungs to the cells; removing waste material from the cells, it also carries nutritive
properties from the digestive organs to the cells; distributes internal secretions to various parts
of the body; equalizing the chemical properties of the body. If the blood becomes heated in
one part of the body it is cooled in another, thus the blood maintains an average body
temperature. Furthermore, the blood is able to resist to a certain extent, due to the nature of its
composition, bacteria and germs that might enter the body.

Certain chemical changes are associated with the activities of the living cells throughout the
body; and interchange of food and waste material constantly taking place. Metabolism is the
term by which the process of replacing worn out tissues with new material is known; while
the process of assimilating food is know by the term nutrition. A thorough discussion of the
processes ought properly to deal with each organ individually. However, we will consider the
matter, generally as it will interest the student of physical training who wishes to understand
by what mean or processes new muscle is built and strength is developed.

It is necessary to supply the body with certain elements, in order to properly maintain it.
These elements are generally supposed to consist of water, mineral salts, and organic bodies,
(proteins, carbohydrates, and fats); it is not, however, altogether certain that this enumeration
fully expresses the needs of the body. In experiments upon animals, failures to maintain them
have been noted upon a diet containing these elements in proper proportion. Our knowledge
of the exact needs of the body is limited, as we have no direct means of establishing the exact
elements appropriated by the body and the manner in which it is accomplished. It is from our
examination of the food taken into the body, and a close check on the various waste products
eliminated that we derive our knowledge of the nutritive needs. The food we eat is utilized
partly to repair the tissue waste, and partly to furnish bodily heat and muscular energy. It is
practically immaterial, so far as the body heat and muscular energy is concerned, whether the
energy is provided by carbohydrates, fats, or proteins; the essential point is that the quantity of
food into energy is much the same way as though the same foods were burned outside the
body, with the same amount of waste products left. Heat, mechanical and chemical work are
all produced therefrom. The food is prepared by the mouth and stomach, passes into the small
intestine where the greater amount of assimilation takes place. The nourishing elements are
absorbed by the blood and carried to the venae cavae and thence to the right auricle of the
heart. The various internal organs and glands all have a part to play in bringing about the
proper chemical mixture of the blood. The nutritive elements are carried on through the
vascular system and picked up by the cells as needed. A healthy digestion and assimilation of
food is dependent upon vigorous circulatory and respiratory functions.

By simply eating the proper foods you cannot expect to maintain a healthy condition of life;
nor by breathing alone. In addition, one must lead an active life, strenuous physical exertion
being most important to properly and thoroughly stimulate the circulation. I trust you thus
appreciate the necessity of vigorous circulation to carry blood through each of the essential
functions of nutrition. As we have explained elsewhere, the proper aeration of the blood
demands sufficient oxygen, thus encouraging deep breathing. As the oxygen demand takes
place in the tissues throughout the body, the mere act of breathing deeply without strenuous
exertion accomplishes nothing. You must exercise vigorously, using the entire body to create
a want of oxygen; the heart beat is quickened and the breathing becomes deeper. The result is
a better nourished condition of the entire body. We can also understand the result of such
activities upon the brain. A sluggish., impoverished stagnant blood stream cannot maintain
health in any part of the body, while a vigorous circulation of pure blood (which has been
thoroughly oxygenized) results in a better nourishment of the brain as well as of the entire
body.

Leading authorities in physiology have proven the existence of hunger or the demand for food
to be seated in the cells throughout the body, rather than in the stomach. Cutting off the food
supply of animals, so that food could not enter the system, regardless of how much was eaten,
the hunger continued. The seat of oxygen demand has been established in a like manner by
experiments on animals, whereby the want of oxygen has been definitely proven to lie in the
tissues; by preventing the blood from flowing from the heart; the animal would breathe
violently in an attempt to aerate his blood, showing that the mere presence of oxygen in the
lungs was of no value so far as the need of oxygen in the system was concerned. Convulsive
efforts at breathing have also been observed after profuse hemorrhage, showing the demand
for oxygen on the part of the tissues caused violent breathing, which could not be satisfied due
to the shortage of blood to carry oxygen throughout the system.

As to proving the real sense of hunger to be located in the system rather than in the stomach,
it has been observed in the case of persons as well as animals with serious injury to the small
intestines so as to make impossible the proper passage of food, that regardless of the quantity
of food eaten the hunger would be persistent. Of course, a local satisfaction would take place
immediately upon filling the stomach, which would soon pass when the systemic
requirements were not met. On the other hand, a well nourished person in good health and
with an abundance of reserve nourishment in the blood may abstain from food for a
considerable time without becoming unduly hungry.

After duly considering all of the foregoing concerning the nutrition of the body - respiration,
circulation, and the digestive and assimilative processes, we can better understand the reason
for the value of bar bell exercise and strenuous lifting. The demand for vigorous internal
functions is stimulated, and by resting for long periods between the periods of exertion, we
succeed in better nourishing the body.

The muscles are capable of storing up a chemical substance, glycogen, which is formed by the
liver. This chemical substance accumulation is increased by regular physical exercise, and
when the muscular tissue cells increase in size and strength, it is undoubtedly through the
accumulation of this chemical substance, glycogen.

The tissues do not multiply, nor do the cells, but they do increase in size in the manner just
described. It must be understood that these accumulations are separately every minute. This
energy storage is consumed through oxygenation. Muscular size is increased in another,
though more indirect way.

There is an important physiological bearing on the acceleration of the venous circulation by

contraction of muscles, on the nutrition. It is apparently necessary that the supply of blood
should be increased in a muscle, in proportion to and during its activity; for at that time its
destructive assimilation is undoubtedly augmented, and there is an increased demand on the
blood to supply the waste. It is apparently a provision of nature that the activity of a muscle
facilitating the passage of blood in its veins, and consequently its flow from the capillaries,
induces an increased supply of the nutrient fluid. As the development of tissues is generally in
proportion to their vascularity, this may account for the increase in the development of
muscle, which is the invariable result of exercise.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 9 - ANATOMY MADE EASY:
ESSENTIALS THE PHYSICAL CULTURIST SHOULD KNOW - By Mark
H. Berry

Anatomy will at once appear to be an important subject in the mind of the serious student,
when a thorough physical education is contemplated. The subject is included among the
studies of the child in school. Nevertheless, the ignorance of the average citizen, whether or
not they have just "finished" their education is appalling. The true physical culturist who has
serious hopes of acquiring a healthy body, must know considerable concerning the make-up
and actions of the different parts of his body. Theoretically, one should say the better he
understands the construction and functions of his entire physical organism, the greater the
results he can expect from his exercise practices.

In this day and age, with so much being written on matters pertaining to physical and health
culture, there can be no excuse for remaining ignorant of essentials, at least. A knowledge of
anatomy is necessary to the student of physical training methods who wishes to properly
understand what he is doing; especially is this true if he wishes to arrange and conduct his
own training routine. It has been said that the better a man understands anatomy, the farther
he will advance in physical development. A great amount of truth is contained in the
statement, although one may attain to great heights in physical achievement without knowing
anything of anatomy, physiology, or training rules, providing he is under the constant
supervision of a coach or instructor. However, the physical culturist who is sufficiently
interested to read a book of this nature has ambitions to be able to govern his own training
procedure.

It is fine and commendable to be able to memorize the names of all the muscles and bones of
the human body. The truth is, though, that the majority of students however great her interest
in the subject, will find the memorization of such names quite difficult and uninteresting.
There is no use evading the truth; the study of anatomy and physiology is a dry subject. In our
treatment of the subjects, an effort is made to vary from the usual presentation of knowledge
along this line.

We can appreciate that the subjects of anatomy and physiology make dry reading and rather
difficult study for even those who are primarily interested. Personally, we might confess a
clear understanding in this respect. When in school, these subjects were most distasteful, and
physiology especially used to give us a queer sensation of the "the creeps." This was, of
course, some time before we began to show any indication of a life interest in these and allied
subjects. Study and reading along such lines became interesting only after there existed some
practical reason for knowledge of this sort. We might therefore conclude that it is the manner
in which the subjects are presented which give them the appeal which is necessary if the
memory is to absorb knowledge in substantial quantities. We shall therefore tackle anatomy
and physiology, or as we prefer to refer to both in this chapter as anatomical physiology, from
the angle of the physical culturist whose primary interest lies in the use of bar bells as a means
of bodily exercise. To begin with, we shall consider the larger and more important muscles
and the bones to which they are attached.

Every movement of the arms, legs, the fingers, toes, and head or the body proper, depends
upon the movement of the bones underneath which compose the human skeleton. There is no
way in which the bones may be moved except by the contraction of the muscles which control
the bones. By comparison, we mean drawing together of the muscular fibers which compose
the muscular bulk. To simplify the memorizing of important knowledge, we will consider the
various muscle groups of the body according to antagonistic muscles pulls on the various
levers of the body. In referring to the levers of the body, we may have in mind any of the
principal limb divisions or the torso in its mechanical actions of bending and twisting. Any
muscular action is dependent upon bones lying underneath for actual structural strength, and
upon one or more joint actions. The majority of the principal joints act on the ball and socket
principle, while the spinal column can be compared to a flexible shaft.

Every bone can be moved in at least two directions; some bones can be moved in practically
every direction. With the contraction of one muscle, or set of muscles, the opposing muscle,
or muscles, must be stretched or extended. So we find each muscle is capable of two
important movements, contraction and extension. An easy example of this can be cited in the
case of the movements of the forearm, which are controlled by the muscles of the upper arm.
Everyone, regardless of limitations of their knowledge of the subject, knows the location of
one muscle in the human body, whether or not they can call it by name. We refer to the biceps
of the upper arm. The function of this muscle is to flex the forearm upon the upper arm; in
other words, to move the forearm towards the upper arm. The muscular fibers of the biceps re
drawn together, causing the muscle to bulge, in the accomplishment of which the hand moves
toward the shoulder. While this is going on the triceps muscle on the back of the upper arm is
extended. Now, suppose you straighten the arm out; this is accomplished by the triceps
muscles contracting, meanwhile, the biceps is extended. When you throw a ball or stick, or
when you strike a blow with the fist, it is the triceps which causes the arm to straighten.
Suppose you assume the "show your muscle" attitude. Note the bent upper arm; the biceps
muscle has contracted to pull the bones of the forearm into a position of right angles with the
upper arm bone. Now observe the triceps muscle on the under side of the upper arm; in this
position the triceps muscle on the under side of the upper arm; in this position the triceps is in
a relatively weak position. If the upper arm is straightened out from the right angle position,
the triceps muscle contracts to pull the forearm bones into straight line with the bones of the
upper arm.

To get a better understanding of these muscular pulls, bend your right arm again into the right
angle position; place your left hand first on the biceps, then on the triceps, as you alternately
work the forearm back and forth. This same principal of muscular pull is involved throughout
the body, though in somewhat different form, depending on the bonds and mass involved.
When one muscular pull is fully contracted, the opposing or antagonistic muscular pull is in
its weakest position for work. Note how the biceps is stretched when the triceps has
straightened the arm out to the limit; also the stretched condition of the triceps when the fist is
doubled over the shoulder. Curling and "cleaning" movements of every sort bring the biceps
into action. All arm extensions, such as pressing, jerking, and snatching, bring the triceps into
action. We have just described muscle pull "A;" next is muscle pull "B."

Somewhat identical in muscular action and practically the same leverage principle governs
the movements of the thigh or upper leg. The large muscles on the front of the thigh are to be
compared to the triceps on the back of the upper arm; that is, by contracting, they straighten
the leg; the principal muscles involved are the vastus internus, vastus externus, rectus
femorus, and sartorius; refer to Figure A. When the knee is bent, and you wish to straighten
the leg, these muscles are contracted to draw the lower leg bones into a straight line with the
upper leg bone. The muscles on the under or rear side of the leg, which act in the same
manner as the biceps of the arm, are know as the "hamstring" muscles: the biceps femoris (leg
biceps), the semitendinosus and the semimembranosus being those principally involved. The
feel the muscular pulls with your hands, sit on a chair and alternately bend and extend one leg.
Leg extending or straightening movements affect the muscles on the front of the thighs. These
movements must be properly variated to reach all of the important muscles; as for instance,
the sartorious is affected when you rise from a squatting position with the knees turned out;
sitting in the familiar tailor's squat with knees out, rise to the standing position; the knees
must be drawn together as well as straightened. Deep knee bends performed with the knees
pointed to the front effect the muscles differently than when the knees are turned out. The
muscles on the back of the thigh are effected by movements where you straighten up from a
forward bending position, especially when the knees are kept locked. Special exercises by be
performed, such as leg curls, and pressing weight on the feet, for the benefit of the
"hamstring" or thigh biceps muscles.

Muscle Pull "C"

The antagonistic muscle pull of the neck are far more complicated, and as well will give you a
more thorough understanding of the muscular action involved in movements of the body. On
either side of your neck you will find a long, cord like muscle running from behind the ear to
the collar bone at the top of the chest; both muscles nearly meet at this point in front of the
neck. Place one hand across the front of your throat, the thumb on one muscle, the fingers on
the other; with the other hand on the chin, resist the forward and downward movement of the
head. Although various other muscles are involved, these are the chief ones; but they result in
this movement of the head only when working in unison: if one of these muscles, known as
the sterno-cleido-mastoid, works alone, it results in a downward twisting movement; the
muscles on the right side tends to pull the ear down towards the chest, the reverse movement
being accomplished by the muscle on the left side. The forward movement of the head is also
assisted by the rectus anticus major and rectus anticus minor muscles, which are t he direct
antagonists of the muscles on the back of the neck.

The backward movement of the head is caused by the flexion of the splenius and trapezius
muscles. As a small amount of experimenting will prove to you, it is possible to move the
head in practically any direction; muscular contractions are responsible for each movement.
For movements benefiting the neck muscles we would refer you to the chapter on neck
exercise. You could practice the movements suggested above, but the neck is best benefited
by working it in conjunction with the truck, shoulders, arms and legs.

Next, let us consider the muscles governing the forward and backward movements of the
body proper, or as it is sometimes called, the torso. The principal muscles pulls are exerted by
the abdominal and lower back muscles; we will call this, muscle pull "D." The spine, being
very flexible, permits of movement in almost any direction; providing the muscles have been
trained to the proper degree of suppleness. The average person is quite liable to cause a
painful strain by bending or twisting around, whereas the trained athlete enjoys perfect
freedom of movement in any direction.

A forward bending of the body is brought about in two ways. It is generally supposed that the
rectus abdominus, external and internal obliques and associated muscles of the abdomen,
known as the abdominal muscles, pull the body forward as in the familiar abdominal exercises
of sitting up with the feet held immovable. However, this action is brought about chiefly by
the psoas and illiacus muscles which are seated deep in the abdomen in the pelvis region. That
is, if the body is held stiff and moved toward the thighs, or if the thighs are moved towards the
body. The action of the abdominal group is the compression of the abdomen, or doubling up
of the body. However, these muscles also assist in the performance of the sit up, as we
endeavor to fold the body up as we flex the body upon the thighs. You may experiment and
you will find that it is extremely difficult to perform any form of sitting up exercise if the
body is held in an exaggerated erect position, when the work is thrown entirely on the psoas
and illacus group; or rather when the body is doubled up in conjunction with the sit up, there
is less leverage for the muscles to overcome. The muscle pull involved in the backward
bending of the body is likewise complicated, it being possible for the backward bending to be
accomplished in varying degrees.

The chief muscle is the erector spinae, running the entire way along the spine, the largest bulk
being in the region known as "the small of the back." The buttocks, or hip muscles also have
considerable to do in pulling the body backwards and holding it erect. The latissimus muscles
pull the shoulders down and back, thus assisting in the backward inclination of the body.
Many other minor muscles assist in one way or another, but your knowledge needs only to
include the ones we have mentioned. As you must readily understand, the actions of the back
and abdominal muscles serve to suggest the most appropriate exercises. Either a sidewise
bending or a twisting of the body is brought about by the gluteus and sartorious muscles, and
referred to on the chart, as muscle pull "J."

The chest is held in a high arched position by the pull of the back muscles just mentioned, as
well as by the combined action of the neck muscles and the trapezius muscles. The trapezius,
the rhombodeus major and rhombodeus minor muscles all assist the latissimus in pulling the
shoulders backward. The pectoral muscles, major and minor, tend to pull the shoulders
forward and constrict the chest. The trapezius muscles move the shoulders upwards, assisted
to some extent by the various muscles of the neck. A downward movement of the shoulders
will involve the latissimus to some extent, whether towards the front or back; a downward
movement towards the front also involves the pectorals, but these latter muscles are not
included if the pull is towards the back. The pectorals are developed by forward movements
of the arms; the trapezius by upward movement of the shoulders, also by downward and
backward shoulder movements which likewise bring into action the latissimus and less
important muscles.

The upper arm bones are controlled by important muscles of the shoulder, upper back, and
upper chest. Suppose you hold your arm out to the side; draw it forward and the pectoral
muscles contract to do the work; draw the arm back and the latissimus muscle contracts. The
pectoral muscles are the breast muscles of the upper chest; the latissimus muscles are situated
on the broad of the back and form a big bulge just under the arms. Hold your hand on your
breast or pectoral muscle and then move your arm back and forth. You will then be able to
feel the extension and contraction of the pectorals. Place your left hand point of your right
shoulder. Now raise the right arm overhead. As you do so, you can feel the movements of the
deltoid muscle which covers the shoulder point. Hold your right arm straight out to the side
and move it about in various directions while holding the left hand on the deltoid. You will
note that is has the power of contracting in three different directions to move the arm, either
forward, backward, directly overhead, or in a combination of forward and upward, or
backward and upward. Overhead arm exercises are most beneficial.

These arm and shoulder movements are referred to as muscle pulls "E," "F," and "G."

Muscle Pull "H"

The principal movements of the calf in which you will be interested will be flexing and
extensing of the foot upon the lower leg. The extension of the foot or raising of the heel is
brought about chiefly by the pull exerted by the gastrocnemius, soleus, and plantaris muscles,
which make up the bulk of the muscular mass on the back of the calf. The muscles on the
front of the calf are chiefly responsible for flexing the foot upon the lower leg or raising the
toes towards the knee. You may have heard the muscles in t his region referred to as the
"shin" muscles; the particular muscle referred to is the tibialis anterior which is assisted by the
extenor digitorum longus, the extensor hallucis longus, and the peronaeus tertius. The calf
works chiefly when the weight of the body must be supported wholly or partly on the toes.
However, as described in the proper chapter, various other movements are practically as
beneficial.

Muscle Pull "T"

Place your right forearm on the table in front of you, fist clenched thumb uppermost. Move
the clenched fist from side to side, and observe the action of the forearm muscles. The left
hand may be placed on the right forearm to feel the muscular action. When the fist is moved
inwards or flexed on the forearm, the muscles in action are, flexor carpi radialis, the palmaris
longus, the flexor carpi ulnaris, and the larger of the flexors of the thumb and fingers. When
the wrist is extended, or the fist turned back, the muscles in action are, the extensor carpi
longus, extensor carpi brevis, and the extensor carpi ulnaris.

Then try moving the fist up and down while keeping the thumb uppermost; very little freedom
of action is possible, as you will find, though the downward action is far more free and more
powerful, due to the form of the wrist joint, just as the movement of the flexion is more
powerful than that of the extension. The downward motion is controlled by the flexor carpi
ulnaris and the extensor carpi ulnaris;m the upward motion by the flexor carpi radials and
extensors of wrist and thumb. Now, if you will turn the palm side of the hand downward
while keeping the elbow in the same relative position, this action is known as pronation of the
forearm, and the muscles involved are, pronator teres, pronator quadratus, flexor carpi radials
and the bachioradialis.

If you next the palm down all the way around till it is up and over as far as possible you
perform the complete movement of supination, involving the supinator muscle, the biceps of
the upper arm, the brachioradialis, on the bulgy outside part of the forearm, has a part to play
in both movements. This muscle plays the dual role of both supinator and pronator; its duty
being to bring the hand into the midway position.

Curling movements with the palm turned up, effect the muscles which pull the fist over
toward the front of the forearm, or the supinators. All exercises and lifts involving extension
of the arm bring into play the muscles which draw the fist toward the back of the forearm.
Reverse curling effects the muscles controlling pronation of the forearm. Holding a kettle bell
in the hand with the palm turned to the front while making an overhead press effects the
muscles which pull the wrist down as in adduction. All of these exercises combine forearm
actin with biceps and triceps action. You may practice exercises for the forearm muscles alone
by imitating the first and third motions; the second is of too little consequence to both with in
an exercise. If you practice the forearm exercises outlined in another chapter, in addition to
the general practice of all around exercises outlined herein, you will need nothing further for
the forearms. The gripping incidental to holding and handling bar bells and heavy dumb bells
and kettle bells will bring about a powerful development of the muscles in the forearm
controlling the clenching of the fingers.

One may make a most careful study of every small muscle in the body, with the intention of
striving for a perfect development of he entire muscular system. Such enthusiasm would
certainly be commendable, but is entirely unnecessary if proper training methods are followed
for the development of the larger and more important muscles and muscle groups. If you were
to endeavor to strengthen and develop the minor muscles separately and individually, you
would find it practically an impossibility. These minor muscles, for the most part, act as
accessories to the major muscles, carrying on essential duties of assisting when the strain is
most severe upon the larger muscles. It is undoubtedly a statement of fact, if we say the
average person, who is unaccustomed to physical exertion exists with almost a total absence
of most of the minor muscles. It stands to reason if the larger muscles are weak, flabby and
undeveloped and still the person manages to hold together and "get about" that the smaller
and weaker muscles of the human anatomy are practically nonexistent. These minor muscles,
of which there are hundreds throughout the body, reach a high degree of strength and
development, only where the individual is accustomed to extremely strenuous exertion.

I presume it is possible for many of the minor muscles to deteriorate entirely on a soft,
sedentary worker of thirty or older. There is also another possibility in connection with the
many small muscles of the body. I refer to the probability of being unable to develop many of
the smaller muscles, if the individual has been accustomed to any form of physical activity up
to the age of thirty and beyond. This is, of course, only an extreme possibility in rare
instances, where the individual has not taken part in athletics or any form of hard work after
the beginning of adolescence. In reading works on anatomy, we will note statements in
reference to certain minor muscles that they are sometimes lacking entirely. This fact is no
doubt due to the reasons given in the foregoing explanation. The only sensible and practical
way to reach these muscles and make certain of developing them to the full extent is by giving
all of the large muscle groups an amount of work which requires the limit of contractile
powers. If every part of your body is exercised along the lines recommended in this volume,
you may fell sure of reaching the most remote muscles.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 10 - A CHEST OF WHICH YOU
MAY BE PROUD - By Mark H. Berry

OF FIRST IMPORTANCE IN GENUINE PHYSICAL DEVELOPMENT. THE

ESSENTIALS OF CHEST DEVELOPMENT GOVERN THE BUILDING OF THE ENTIRE
BODY.

Too many false impressions exist in connection with the expansion and development of the
chest. The idea seems to be quite general that in order to bring about an enlargement of the
chest you must breathe deeply, meanwhile expanding the chest and extending the arms to
assist in a greater expansion. This idea was at first the talking point of free hand and
calisthenic exercise propagandists, but has since been incorporated into the light apparatus
field. The habit of regularly breathing deeply is healthful, and should be adopted by everyone.
However, deep breathing exercises, practiced at intervals, during which time you force a
greater amount of air into the lungs than is required for physical needs of the body, has no
important value in the scheme of physical training or development. A quantity of air beyond
normal requirements is only needed during and immediately after physical exertion. The
tissues all over the body are in need of more oxygen as a result of the physical exertion, the
blood must discharge the carbonic acid in the lungs and gather up the life giving oxygen,
carrying it back to the tissues of the body. We are merely hinting at this process at this
particular time, but did consider the subject at considerable length in the chapter on
Physiology.

For the present, let us assure you that it is necessary to accompany deep breathing with fairly
strenuous exertion if you wish to derive any amount of benefit so far as the lungs and chest
are concerned. You must create a demand for more oxygen by means of hard work.
Furthermore, if you expect the chest to remain at an increased normal size after becoming
accustomed to special chest exercises, it is necessary to strengthen certain muscles to be able
to hold the bones in a position favorable to greater chest girth and capacity. To bring about the
desirable strengthening of these important muscles, you must exercise them in a manner
conductive to tension in the right direction. No amount of movements with light resistance
will properly develop and strengthen the muscles just referred to. Just as in the development
and strengthening of the arms and legs, you know the necessity of vigorous exercise to cause
muscular growth, and the same thing applies to the muscles holding the chest in proper
position. Special movements should be practiced, which directly effect the muscles across the
broad of the back; however, we consider of far greater value, the class of exercises which
bring about enforced deep breathing through vigorous use of the largest muscular groups of
the body. By practicing leg exercises, which also bring into active play the muscles of the hip
region and back, you cause a natural expansion of the lungs and chest; and you won't find it
necessary to force deep breathing. This class of exercise movement also serves to strengthen
and develop the muscles which hold the body erect, the shoulders back, and the chest out. The
spinal column is held in a more natural position; the muscles of the entire back, becoming
more firmly knit, tend to hold the shoulder blades down and in, with a resulting uplifting of
the rib-box in front.

Constant attention to holding the body erect, and the chin in, will assist you in acquiring a
manly chest. Some young fellows have the ambition to possess a large chest, but at the same
time they are afraid of exciting undue comment by walking with the chest held out. If you
harbor ideas of that sort, and fear being ridiculed for possessing an erect body and prominent
chest, your efforts to develop a satisfactory physique will amount to little. Supposing some of
the fellows around your town should joke about your "chesty" attitude. Just keep mum for a
while until you have gained in strength and development. Then they will respect you for your
physical abilities rather than try to make fun of you. There in no use being foolish about the
matter. A slovenly fellow who goes about in a slouchy manner at all times will never develop
into an imposing example of manly physique. Theories are continually being propounded on
the development of the chest. One instructor after another for many years has endeavored to
present to the public and entirely new conception of exercises best adapted for enlarging and
rounding out the upper part of the torso. After due consideration of the numerous systems, it
would seem to us the problem would best be solved selecting outstanding examples of chest
development and then determining what general method of exercise was principally followed
by the majority. The folly of theorizing will then be apparent, when we many so readily place
our finger tips on the photographs of practical examples and say in effect, "the finest models
of chest development all followed one similar line of training."

We only need to suggest that all of the world's finest examples of chest size and development
are to found among the illustrations in these pages. Should some reader be able to call to mind
and isolated case of an individual athlete whose chest is particularly large and pleasing in
contour, who has through and evident oversight been omitted from this collection of
photographs, we are certain better models will be found among the great number included
herein. Practically every professional strong man and outstanding amateur lifter has a splendid
chest, and it is obvious we could not hope to include the photo of every "iron man." You may
be the sole judge in the matter so far as your personal satisfaction is concerned. Choose any
number of chests among the many to be found herein, say twelve, twenty-five, or fifty. Then
pick an equal number of pugilists, wrestlers, runners, gymnasts, oarsmen, or the advocates of
light dumb bell systems. You will find it impossible to find fifty outstanding examples of
superb chest development among any of the separate branches of training suggested, and in
fact, you will soon concluded there are not that many first class chests among all other
branches of sports and exercise systems, yea, not even twenty-five, nor twelve. Try and see if
you can match an equal number of strong men for high quality of chest.

At first, upon seeing my suggestion to practice strenuous leg work to expand and enlarge the
chest, some readers may fail to grasp the idea and hastily figure that the reasoning is unsound.
It is about the same as teaching the novice that the real force behind a punch must start from
the toes, or in snatching the bar bell that the effort is supplied by the back and legs instead of
the arms, which merely act as connecting links. That is why purveyors of light dumb bells and
other light resistance systems are able to sell to the novice, who fails to understand the real
significance of exercise movements.

The most important reason for expanding the chest is to make room for the lungs, so as to be
better able to aerate the blood. Now, considering your chest exercises, you must make them
conform as much as possible to natural functional movements. The lungs will work most
vigorously when the largest muscles groups in the body are called into vigorous action.
Muscular action increases the tissue waste and consequent need of oxygen, so the greatest
desire for oxygen takes place when the legs and buttocks are working. This brings us down to
the essential of prescribing plenty of leg work. This may not develop the muscles on the chest,
but is calls for a natural expansion and due to the strengthening of the muscles of progression,
which when vigorous have a joint action of effecting the back muscles in such a way as to
pull downward on the shoulder blades. A strong back or backbone as some prefer to say it,
combined with a strong pair of legs is conductive to an erect carriage. The muscles causing an
erect carriage also tend to pull the shoulder blades down and back and hold the chest in an
expanded position.

Have you ever noticed how it is necessary to force the inhalations and exhalations in
connection with light forms of chest exercise. Really, you can keep waving your arms around
for the longest time, almost indefinitely it would mean, without so much as encouraging the
breathing. No benefit at all will be derived unless you consciously breath deep. Try to do
twenty deep knee bends, even without any weight and see if you can keep from breathing
deeply. The reason is due simply to the external lung or chest function we have just
mentioned. You either breath deeply or stop moving; one or the other; while in the arm
waving variety of exercises the blood isn't stirred up sufficiently to call for a noticeable
increase in oxygen requirements. This is simply getting your exercises down to the
fundamentals of physiology, and nothing else.

The strong man requires a roomy chest to help produce his strength. The better he is
functionally able to aerate his blood, the more he is to produce energy. No worthwhile feat of
strength is performed without physiological action; by this we mean the energy must be
supplied continuously and without let up or you fail when the feat is only partly completed.

It takes a fast sprinter less than ten seconds to cover the hundred yard dash; that is but a short
space of time, comparatively but a moment, but just consider the tremendous amount of
energy put forth in the space of that moment. Just think of the way the heart must beat, and
blood vessels circulate the blood throughout the body within so short a space of time. The
runner becomes extremely winded or short of breath, simply because muscular tissue has been
torn down faster than it can be replaced and he must stop because of a shortage of oxygen in
his blood. You cannot bring about such a condition by means of any form of arm work within
ten seconds' time; nor by chinning, dipping, curling, pressing, or whatever you may chose to
do. For one reason, you will find it impossible to produce an equal amount of energy solely
with the arms and shoulders in such a short space of time, and the mass of muscle involved
does not require the same amount of vascular aeration.

To get back to the thought we had in mind, concerning the strong man and the production of
energy. In reality, we mean weight lifter or bar bell user and not the ordinary exhibiting type
of showman. Even in such a quick feat as a snatch, a great many physiological functions must
take place before the weight is resting at arm's length and yet the complete lift takes but a
couple of seconds. Plenty of room for the lungs is important even for a feat taking but that
small amount of time. He does not become as winded as the hundred yard man, due to a
smaller amount of energy and vascular aeration being called for. Not even in the two arm
clean and jerk would he become quite as winded. But have him place a fairly heavy weight on
his shoulders and perform as many deep knee bends as possible within ten seconds' time. He
will then become more winded than the sprinter covering the century dash. There are other
feats of exercises, of course, where the same condition may be brought about. Don't
misunderstand me; arm exercises place a demand upon the respiratory function, but not in the
same degree. I trust you now understand the reason. Certain arm movements are valuable in
bringing about a better chest position; also in developing the muscles covering the chest;
however, it is a great waste of time to practice lengthy repetitions with light resistance, when
a comparatively few movements with moderate weights will accomplish far more in
development, and strength, and furthermore in bringing about a correct position.

What we have said of light methods is also true, to a certain extent, of arm and shoulder
exercises performed with heavy weights. Unless supplemented by vigorous leg exertion, the
chest expansion will not reach the ultimate limit for the individual. Certain arm and shoulder
movements cause for the moment, an uplifting of the rib-box, and if continued over a
sufficient length of time, will result in a permanent raising of the thorax. This is dependent
upon a proper tensioning of the muscles which hold the thorax in an arched position, chiefly
the muscles of the upper back, the latissimus, trapezius, rhomdobius, and minor muscles.
Exercises which develop these muscles and the pectorals will bring about an increased size of
chest; that is, by thickening the muscles covering the thorax. However, as we have explained,
proper chest size and lung space is dependent upon increasing the functional powers, which
can most easily be brought about by leg and lower trunk exertions. In conjunction with the
increased functional capacity, we develop and strengthen muscles which hold the spine in the
natural position; and by placing tension on the muscles which square the shoulders and raise
the chest, we bring about a proper erect carriage. Just try to arch or round the back and at the
same time expand the chest. You can't to it. Now observe when you expand the chest, the
downward pull of the back muscles. In this way, a proper tension of the muscles of the lower
back, and the buttocks and leg muscles which work in conjunction with the lower back will
hold the chest in proper position.

We would suggest three groups of exercises for chest development. Of chief benefit, vigorous
leg work; this may include the deep knee bend, especially with feet flat and sitting down as
far as possible; also the straddle lift; the leg press where you lie on the back and press weights
on the soles of the feet; and dead lift exercises, both with the knees straight and bent. That
would cover the first class.

The next group would include movements for the actual development of the muscles covering
the chest and upper back. Pressing weights in various positions while lying on the back will
develop the pectorals; likewise straight arm leverage movements in the same position. The
latissimus, thombodius, and trapzius muscles, along with minor muscles involved in any
action of these muscles, must be strengthened and developed by means of a varied range of
movements. The trapezius is not developed in its entirety by should shrugging movements;
that sort of work takes care of the upper part of the muscle; it is strongly involved in pulling
the shoulders back. The latissimus, which exerts the strongest action in control of the shoulder
blades, will be taken care of in the preliminary stages by a movement resembling rowing, in
which a bar bell is raised to the chest while the body is bent forward at the hips; the elbows
must be held out from the body, later, various overhead movements and lifting bells to the
chest will involve the latissimus. Hardly anything this better for this purpose than supporting a
bar bell at the shoulder in a Bent Press. All snatches, cleaning and jerking movements bring
these muscles into vigorous action, as the shoulder blade is pulled back controlling the arm
movements.
The last group of chest benefiting exercises is closely related to the second. Overhead
movements which tend to raise the thorax. In the early developmental stages, these overhead
movements should be slow and deliberate, and can be performed with both arms together, as
well as alternate overhead movements. The uninitiated may be easily fooled in regards to the
momentary and lasting benefits of some exercises. I recall a certain incident which might
prove enlightening to some of my readers. An instructor was selling course of personal
instructions to a thin, flat chested and very much under weight young fellow. To impress him
with the assured benefits in chest expansion to be derived, the instructor had an assistant
measure the fellow's chest; the then gave him a routine of dumb bell movements to be
practiced for ten minutes; at the end of that period the chest was measured again, and the tape
showed an increase of two inches. The young lad positively was convinced that his chest had
increased in size two inches, within the ten minutes. Whereas, the truth of the matter was, as
nothing but such movements as would effect the muscles surrounding the chest were practiced
in the ten minutes, the blood was drawn from all parts of the body to this region, and of
course, the fellow was a little short of breath and was certain to hold his chest in a better
position for a short time; the latter reason probably accounted for more of the temporary
increase than the former. The same instructor one time wished to prove he was as tall as
another party, unbeknown to the second party. Having thick, wavy hair, he ruffled it up pretty
well and set his hat on to of the mass of wavy hair, then the walked alongside the other man to
convince the witness of his height. I don't know whether he got away with it in the minds of
the others or not.

To show you one of the prominently glaring follies in widely recognized theories of physical
culture, permit to quote from one of the masters on the subject of physiology. Fernand
Lagrange, M.D., who wrote a very easily understood book, "The Physiology of Bodily
Exercise" in the latter part of the past century. To properly substantiate our advice to
specialize on vigorous leg exercise, it is necessary to quote from him at considerable length.

"At first sight we should be inclined to believe that the exercises performed with the upper
limbs, which are moved by the muscles of the shoulders and trunk, to be most like to raise the
ribs; and in fact exercises of the arms are generally regarding as excellent for increasing the
respiratory power."

"It would be illusory to set any value on the elevation of ribs or a favorable direction of the
costal articulations, on the strength of the inspiratory muscles, etc., if the lungs were not
increased in size at the same time as the thoracic cavity is dilated. If the lungs become
weakened, the upper ribs fall in, and the best formed chest becomes flat. An empty thoracic
cavity is incompatible with raised ribs, and do what we will an empty chest assumes the
position of inspiration."

"Thus in the thorax, the volume of the receptacle is determined by the size of the contents. If
you wish to develop the chest, do not try to raise the ribs, but try to inflate all the air cells of
the lungs; you cannot do it by any mechanical means, and the most clever combinations of
muscular movements give but an incomplete result when unaccompanied by the movement -
voluntary or instinctive - of forced inspiration."

" - a definite increase in size, persisting during repose, can only be brought about through
increased volume of the lungs."

"How is it that the lungs can increase in size through athletic exercise? By a mechanism well
known in physiology, by the filling out of certain air cells ordinarily inactive, which only
come into play during forced inspiration."

"A definite increase in the volume of the lungs is the consequences of frequent repetition of
this supplemental respiration."

"Under the influence of unusual exercise the vesicles increase in size and contain more air.
More blood is also supplied to them. Their capillary network becomes richer, and their
nutrition more active. Thus in the end they take up more room. It is in this manner that the
regular working of a great number of air cells, ordinarily inactive, can rapidly increase the
size of the lungs."

"So whatever form the exercise takes, if the arm alone is working, we shall not find that the
breathing is much quickened. The exercise may induce local fatigue before the intensity of the
respiratory need has increased. It may even happen the work of both arms together does not,
after a given time, amount to enough to demand more ample respirations. In general, the
exercises which are performed with the legs represent more work than those which are
performed with the arms."

"We must not then trust to the exercises of the arms to expand the chest."

"Exercises of strength lead rapidly to an increase in the size of the thorax."

"Mountaineers all have large chests, and the Indians who live of the high plateau of the
Cordillera in the Andes, have been noted for the extraordinary size of their chests. This great
development in mountaineers is due to two causes which act in the same direction: frequent
accent of steep incline, and constant residence at great heights at which the air is rarefied. The
climbing of these slopes needs a great quantity of work, which causes increase of the
respiratory need: respiration in a rarefied atmosphere obliges a man to take deeper breaths in
order to supplement, by the quantity of air breathed, the insufficiency of it vivifying
properties."

Again he says: "The lower limbs are then more than capable than the arms of awakening the
respiratory need, which is proportions to the expenditures of force."

"Going along a hanging ladder by the hands only, dumb-bell exercise, holding out weights at
arm's length, are movements which quickly fatigue the limbs without causing any marked
disturbance in the respiratory functions. When we are obliged to stop these exercises, it is not
because we are short of breath, but because our muscular force is expended." Then again, "By
continual practice in raising weights with the arm outstretched it is possible very greatly to
develop the muscles which extend the arm on the shoulder; but the great organic functions,
respiration, circulation, etc., will participate very little or not at all in the work."

"In raising a very light dumb bell the arm alone is in action. If the weight is heavier, the
muscles of the trunk are associated with those of the arm and shoulder. If finally the weight is
nearly as great as the man can lift, we see the extensor muscles of the legs and thighs contract
just as vigorously as the others to produce a vigorous upward thrust."

"The exercises which make the legs work actively almost all need the cooperation of thorax."
"Hence we draw a practical conclusion," "the exercises of the legs are generally to be
preferred to those of the arms when we wish to develop the chest and raise the ribs." It is not
strange that through all these years, physical culturists have been practicing arm and shoulder
exercises to expand the chest, when great authorities on physiology have pointed out the need
of using the large and powerful muscular masses of the body in order to create the demand for
greater functional power of the respiratory system? Some bar bell instructors have stressed the
importance of exercising the leg and back vigorously, but the majority have failed to
recognize the natural laws which must be observed and bring them to the attention of their
pupils. The greatest bulk of physical culturists have simply been teaching false doctrines,
seemingly in total ignorance of the truth. We believe we are the first among American
physical culturists to stress these obvious facts to an appreciable extent. Yet, as you may note,
there is nothing original in our contentions. Simply a proper understanding of physiology,
which may be studied by any serious minded student of physical training. Physicians should,
of course, understand such things, but their minds are taken up with other matters, of greater
importance to them than physical training.

Arm and shoulder exercises for the chest, performed with light dumb bells, cables and other
light resistance apparatus, can be traced back sixty or more years. No advance have been
made in giving instruction along such lines during the entire time; the same arm waving
nomenclature has been followed and copied by one instructor after another. At the time
Lagrange wrote his notable work, progressive bar bell exercise as we know it had not been
introduced, and although he recognized the necessity of exercising the legs, buttocks, and
back to properly accelerate the vital functions, he had no suitable system of developing
exercises to which he could point. He did recognize strength and lifting exercises, but in later
years great advances shave been made in the arrangement of lifting exercises. Even among
lifters and advanced bar bell users, you will meet some who do not properly understand the
physiological functions and attach too great an importance to light dumb bell drills. One or
two of these strong men fail to realize that the chest girth of which they are proud results from
the strenuous leg exercise they perform and not from the fancy arm waving. If a man uses an
extremely heavy bar bell on his shoulders regularly in performing the deep knee bend, plus
championship lifting, it matters little whether or not he practices a routine of light dumb bell
exercise, regardless of his personal views on the subject. His opinion would carry little weight
in the final analysis, unless the years of deep knee bends with heavy weights and other
strenuous leg work had never been practiced.

A little investigation will also prove to you the folly of the light exercise systems sometimes
advocated later in life by men who have laid claim to fame on their ability as weight lifters.
Sandow was probably the best know example of this. For years Sandow advocated nothing
but bar bell training and traveled the world as a strong man, laying claim to being the
strongest man of all time. Then later in life when he decided to forego the show life, he
established gymnasiums in different parts of England and also conducted a mail order
physical culture system.

He also sold the right of using his name on light, spring-grip dumb bells. The truth of the
matter is, as you can soon determine, these dumb bells were invented and manufactured long
after Sandow had reached his zenith of physical condition. Various other weight lifters and
strong have since tried to emulate Sandow by "originating" light systems of their own. These
instructors are foolish enough to make claims such as to being the greatest of strong men, and
that they can make you just like them, when others who have been connected with physical
culture just as long, or longer than they, know what little success they achieved was due to
exercising with bar bells. It is such commercial stunts that makes the strong man business so
mistrusted. Worst of all, is the individual who will deliberately and knowingly make false
statements to confuse the minds of novice physical culturists, for purely commercial reasons.
You may read the "authoritative" statements of certain instructors concerning the training
methods of really famous strong men. You will, in one breath, be told that "my system was
originated by me" and that "so and so followed this same system;" "so and so" referred to
being a man whose period of fame antidated the new system by a score or more of years. A
most enlightening point in this connection might be mentioned. A thoroughly reputable and
long established Continental European magazine recently devoted a large part of one issue to
denouncing, criticizing, and pointing out erroneous statements in an American article on a
celebrated strong man. The Europeans know something concerning European strong men and
their training methods, and the truth is so generally known by the public of Europe, that it
would be difficult to get away with false statements over there. Whereas in America, none but
those who have been interested in the subject for considerable time have any correct notion
concerning the facts of training for strength, development and health.

A phenomena is sometimes observed which seems rather odd. It is noticed that a certain
athlete has a normal and expanded chest of practically the same size. It is further observed
that the athlete is exceptionally well developed, a sterling example of masculinity. To cite a
case: Mr. Otto Arco pays no attention to his physical measurements; however, sometime ago
we had occasion to need some such figures, and in quoting some of his measurements Mr.
Arco mentioned the odd fact hat no difference could be found between his normal and
expanded chest. Anatomically and physiologically, such a condition may be explained.

We must refer you back to our outline of the lung capacity and the normal interchange of air.
We called attention to the fact that the lung cells could not be multiplied, and that the only
way in which greater lung size could be accomplished was through making a normally greater
room for the lungs by enlarging the chest cavity. Now, it is understood that such enlargement
can take place to a limited extent only, sooner or later a limit is reached, beyond which the rib
box or chest cavity cannot be increased. When the muscles of the upper body have been
developed to the fullest extent and the normal chest brought up to the highest standard, the
muscles will be holding the chest in a permanently expanded position. The majority of well
developed men will notice hardly more than two inches difference between the normal and
expanded chest for the same reason, whereas poorly developed individuals may have a chest
expansion (from normal to expanded) of something more. Person suffering from pthisis, or
consumption, may have a difference of several inches, due to the fact the lungs are in poor
condition and in a collapsed state.

You may wonder how the man with the fully expanded normal chest could take care of the
demands of extra exertion. The man with such a chest would need to breathe very easily and
take care of his oxygen needs for ordinary exertions, while deeper and greater frequency of
breathing would supply sufficient oxygenation in time of great exertion. Very few well
developed bar ball and strong men would have a noticeable difference between the normal
and expanded chest were it not for muscular contraction adding to the size.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 11 - RUGGEDNESS SEATED IN
THE LEGS - By Mark H. Berry
VIGOROUS EXERCISE MOVEMENTS NECESSARY.

Various brief expressions have been employed to denote the possession of an exceptional
degree of strength in a man, such as "his shoulders are broad;" "he has a powerful back;' "a
man with such arms must be strong;" and so on. These highly descriptive expressions more or
less imply that the man of strength is to be judged by such rules as broad shoulders, or a
strong back, or a muscular pair of arms. Granting the necessity of such physical factors,
nevertheless, speaking with a hearty regard for facts, it would be more benefiting the truth to
mention that the greatest physical feats of which man is capable are performed by the legs.
This is true, whether we refer to speed, endurance, quickness, or strength. Whatever the
physical task you may mention, and even though the arms apparently do the work, it is in
reality the power of the legs, though sometimes in combination with the back and hips, that
puts the punch into the effort. This is entirely obvious, to anyone in so far as running,
jumping, mountain climbing, skating, and bike riding is concerned, but it may not be quite so
obvious in relation to boxing, baseball, football, wrestling and tennis.

However consider the question seriously for a moment and you will understand that the power
for every arm and shoulder movement which really counts in any of these games starts from
the toes. Try to stand absolutely still and make effecting use of a baseball bat or a tennis
racket, or try to get stream into throwing a baseball or delivering a punch. Then you will
realize the importance of the legs in all branches of athletics. The thigh muscles are the largest
an most powerful in the human body, which is the chief reason.

If among your acquaintances there is a venerable citizen of three or four score, whose early
life was spent out in the open, who now moves about with grace and agility that belies his
years, engage him in conversation and ten chances to one he will tell you in a manner, which
if boastful is certainly excusable, of the miles he would walk when a few years younger, and
of the hard work he was always accustomed to. His legs were always used to hard work,
walking, climbing, carrying, lifting, pulling and hauling. You won't find many men of
advanced years who look and act younger than they really are, who were always used to
sitting or standing still; the man of that type is most likely to appear many years older than he
actually is, having broken down with old age long before he naturally should. A close
relationship does indeed exist between good solid underpinning and a spry old age; a man will
deep pretty youthful and nimble as long as his legs hold out under him, and it is a matter of
sound reasoning that the better the condition of his leg muscles before he reaches advanced
years, the better they will be when he gets around the accepted time for a man to become
feeble and shaky. The man with a strong, capable pair of legs is more apt to possess a straight
supple back. It is rare to see a man with a straight back and erect carriage shuffling along with
a feeble gait. It is doubtful if you ever encounter such an individual, they simply don't belong
together.

The jumping ability of an individual has sometimes been used as a sign of the prospective
length of life. This may not, of course, be exactly true in the strict sense of the word, but here
is no denying the fact that strong springy legs should remain spry and nimble longer than the
weak-kneed variety. Regardless of his age in years, as long as a man can get around over the
ground with a firm springy step, he is really not old. The possession of leg power will soon
seem important when you understand that the man with really powerful legs, also has a really
powerful back, and a full roomy chest of great capacity. The man of this type will have a torso
covered with firm muscles as it naturally should be, his shoulders will be broad, surmounted
by a man sized neck, and his arms are certain to compare with the rest of his physique. You
cannot develop legs of superior strength without developing the muscles of the back and
torso. Leg work always stimulates the actions of the lungs and heart, as due to the great size
of muscles involved, the bloodstream must be pumped to and from the muscles, and
thoroughly oxygenized of all impurities. As a result, the chest is sure to be fully expanded. It
is known to modern physical educators that leg exercises of a certain type are the most certain
means of acquiring a chest of magnificent proportions. This explains the big advantage the bar
bell user has over the followers of light exercise methods and gymnastic work. As a simple
experiment to prove this contention, try waving your arms around a dozen times with a book
or light object in each hand; then make a dozen repetitions of a deep knee bend, and see which
movement causes you to breathe deeper.

When dressed on the street, it is true there is not much opportunity to display or give evidence
of your possession of good legs. Great breadth of shoulders and or a size seventeen neck may
impress people; it may also be easy on the street to distinguish the size and shape of a
wonderful chest; but did you ever notice the magnetism in a walk of a dominant, energetic
man? His step is firm and elastic, his shoulders are drawn back and his head is erect looking
the world in the eyes. The dominant man, a leader among men, is strong and vital. The legs
have a lot to do with the personality and the man with the firm step and erect carriage will
leave a lasting impression in your mind, while the man of shambling gait passes out of your
memory. The latter is generally shiftless and of the "spineless" type, a weakling with no aim
in life always taking the orders of others: he slouches along, eyes downcast. One man has
backbone, the other hasn't. The man possessing powerful legs should also have strong
powerful buttocks and back muscles. There is said to be a close connection between firm, well
knit buttocks muscles and virility.

When the muscles of the buttocks and the region of the loins become soft and flabby, the
virile powers of manhood are waning. The muscles of progression form a powerful chain of
vital energy; the legs are most important in this wonderful chain, and we should always
consider the legs as a unit in this chain. The leg power requires a complete development of all
the leg muscles, so there is no reason for dwelling upon the subject of developing one part of
the legs at a time; the proper way to do the job is to practice a number of movements designed
to bring out the combined strength and muscularity of the legs as a whole. Furthermore, the
legs must be exercised in conjunction with the muscles in close proximity. The muscles of the
front of the thigh must be connected to strong abdominal and waist muscles, and the shin
muscles on the front of the lower leg must be strong to hold the feet firm. The thigh biceps
must be connected to equally powerful buttocks muscles on one end, and almost run in a
continuous chain down the calf to the tendons of Achilles. Your program of training exercises
must embrace movements designed to work the muscles in groups such as we just mentioned.
Legs thus developed cannot be otherwise strong and full of power.

Sometimes walking is referred to as an ideal exercise for the legs, but in walking he legs are
not given a wide range of movement. In running, the range of contraction and extension is
more complete, but even there it is not complete enough. In order to better explain just what I
mean, permit me to give you an example. Probably you have noticed an aging man who found
it most difficult to get up on his feet from a sitting or kneeling position. Many men of
advanced years are quite capable while on the feet, but find it extremely difficult to get up and
down. Walking is a splendid leg exercise, but just such a condition as this results from
confining the leg exercise to walking and running. To properly preserve the use of the leg
muscles, we must regularly practice movements requiring complete contraction and extension
of all the leg muscles, but principally the great extensors on the front of the thighs. Such
movements will also strenuously involve the action of the calf muscles, especially when a fair
variety of leg exercises is your policy. Lacking such movements calling for complete action,
the muscles will later in life waste away and lose all for of springiness essential to
youthfulness. The wasting of the thighs and lack of springiness in the calves are sure signs of
physical decline and always accompany old age. A small amount of observation will convince
you of the necessity of something more complete in action; if the thighs especially are to
preserve the desirable elasticity of youth.

Observe different individuals walking; even in the most exaggerated walking motion you can
find, the thigh muscles move in but a small degree of their complete range. Likewise the calf,
ideally adapted to hiss or mountain climbing where the heel must be raised to the limit in
adding to the force behind the thigh lacks the proper action in walking on the level.

The foregoing stresses the importance of leg strength in preserving youthfulness. The athlete
who must keep at the top in this chosen branch of sport will sooner or later realize the
importance of preserving strong and springy legs. The necessity of taking proper care of the
legs is realized and recognized by coaches and trainers in all athletic lines. Athletes begin to
hit the toboggan slide on the down grade to oblivion when the legs go back on them. Pugilists,
ball players, tennis players, runners and jumpers alike know that their athletic longevity
depends upon keeping he legs young more than upon any other muscular factor. The reason
for connecting leg strength with ruggedness will be apparent when you have properly
considered the true importance of all of the above. Ruggedness implies the ability to
withstand hardship of any nature, to be rough and ready in any emergency calling for physical
combat or unusual physical effort. The rugged man is he who can tramp all day over rough
land carry gun and pack and be ready the next day for the same sort of journey; or in boxing,
the rugged man can stand up toe to toe and exchange punches with his opponent; take
everything the other fellow has to offer and still be handing out the worst punishment. In
wrestling, the rugged man can rough it up without let up; athletes generally get out of the
woods or mountains, working or tramping to cultivate the quality of ruggedness. When you
thing of ruggedness seriously, you don't think or arm of shoulder strength; anyone who knows
anything of physical training would laugh at the idea of developing ruggedness by waving the
arms about with light dumb bells in the hands. Such foolishness would only be a waste of
time, and won't even satisfactorily develop the arms and shoulders. Ruggedness implies the
power of the legs to keep pushing ahead with powerful strides when the going is rough, to be
able to keep the feet under any difficulty.

Whether or not the arms weaken and the shoulders grow too tired to raise the arms, the rugged
man has legs equal to carrying him forward. The only way to develop the quality of
ruggedness is to strengthen the legs to the last degree. When the legs have been so
strengthened that no reasonable force can prove too great a resistance, the man can believe
himself to be strong and the general tone of all his physique will be of such high quality as to
make perfect health a certainty. Leg strength and ruggedness will prove valuable assets to the
man whose business never makes it necessary to tramp over rough terrain or engage in
personal combat. Business and professional duties sometimes become so trying that a man
must keep going hour after hour, without rest and hardly any sleep. Success then shines upon
the man who does not falter, but sees the crisis safely through.

For general good health and physical efficiency accompanying powerful legs gives to any
man, whether business man or athlete, the reserve which enable him to keep going in times of
extreme stress. A man who walks in a spry and energetic manner is possessed of physical
buoyancy and reserve aplenty; the regular practice of walking in such a manner should help
preserve the spirit of youthfulness, but something more than walking is required to develop
and reserve such buoyancy. One must develop the strength necessary to keep the weight of
the growing heavy with advancing years. Light exercises certainly can't do it, as the large
muscles of the legs are intended for powerful exertions. Nature has so placed them as to make
the man capable of carrying, pushing and pulling heavy objects, and to be able to lift such
heavy things into proper positions for handling. The addition of light weights held in the
hands cannot materially add to the work placed upon such powerfully constructed muscles.
The lifting feats of famous athletes will prove to you the immense powers hidden in properly
trained legs. By the time you have read through this volume, you will better understand the
possibilities of developing leg strength. You wouldn't expect to train for a marathon race by
taking a slow stroll along the street; nor to train for a hundred yard dash by jogging the length
of a city block. Merely for the reason that such races as the marathon and the hundred yard
dash call for quality training to develop the powers required in such contests. You know very
well that light work wouldn't prepare you for any athletic event. Nothing but hard training
would be of any use. Well, in the same way the legs can only be strengthened and put in good
condition by giving them hard work. You have to use good solid resistance, which is best
furnished by use of weights.

The beginner at bar bell exercise should not expect to start immediately on heavy work, nor
must he think of practicing difficult movements at the very first. The bar bell should be loaded
to something like thirty-five to fifty pounds for the beginner. The former figure for rather
weak individuals and the latter poundage for men of average health and strength. It will be
essential for his to begin on simple movements with rather light weights; then as become
stronger and the muscles have started to show definite results, you progress form simple
squatting and bending exercises with light poundage to the same movements with heavy
weights. After the first two or three months, your program must include a variety such as the
following; for the big extensor muscles of the thigh, the deep knee bend, the straddle lift, and
the dead weight lift with two hands, and the leg press, which is valuable for the biceps
muscles on the inner side of the thigh; for the last named purpose you may also practice the
exercise of raising a bar bell from the floor to your thighs while keeping the legs straight.
Advanced movements of this nature consist of some of the following; the leg curl, another
valuable exercise for the small of the back, buttocks, thigh biceps, and calf consisting of
holding a bar bell on the shoulders and bending forward at the waist while keeping the knees
stiff; weights may be tied to the feet and a leg curl in an erect position may then be practiced.
For the extensors of the thighs, some of the best advanced stunts are Roman Column and
Roman Chair work, which also get the abdominals at the same time; the Roman Board
described herein is also splendid. For the muscles of the lower leg, first start with rising on the
toes while holding weights in the hands, or on the shoulders; then later on practice walking
and hoping around the room on tip-toes while holding moderate weights; walking and running
upstairs with a bar bell on the shoulders is very good. To properly exercise the calves it is
necessary to give them a great amount of resistance to overcome. Due to the construction of
the foot, the lever formed by the foot and leg bones place a strain equal to three times the
bodyweight upon the calf muscles. Here you have an explanation of the failure of light
exercises for the building up of these muscles. The muscles on the front of the lower legs,
commonly known as the "shins" will be given valuable exercise, if you practice leg bending
movements with the feet flat on the floor.

Two essentials of leg exercise which we must not fail to consider of importance might be
briefly described as combining the leg work with strenuous exertions of the arms and upper
body as the one essential; overhead lifting, especially with quick lifts and pressing in the
Continental and bent press positions will prove of value in combining the arm thrust with
complete contractions of the leg muscles. The legs become more useful when trained in this
manner. Observe that in such popular athletic pastimes as baseball, basketball, tennis, boxing,
and in shot putting and throwing the hammer and javelin, the legs are used in conjunction
with the arm thrusts. The legs also acquire extra strength and become more useful if the idea
is followed of giving them a certain amount of work which we might term as "working the
muscles from the opposite direction." Examples of this are Roman Chair, Roman Column,
and Roman Board exercise, the leg curl, and two exercises we mentioned wherein the knee
are kept straight while the body is bent forward. Nothing can compare with these essentials in
making for muscular coordination.

The close student of advance physical culture should be interested in the conformation of the
leg muscles denoting the greatest strength and leg power. As to the calves, they need not be so
large for the production of pure strength if the man is not required to move about very much.
However, in climbing grades, or getting over the ground as rapidly as possible while handling
heavy objects, exceptional calf development is of prime importance. Tall, slender men require
a calf development to properly handle their own bodyweight, but if the muscular bulk is light
compared to the height and framework, the man would possess a relatively small amount of
bodily power and would not be expected to handle exceptionally heavy things. Overhead
lifting does not necessarily require large calves, but dead lifting from the ground and pushing
and pulling heavy objects dies call for high quality calves. Refer to photographs throughout
this volume for example of first calf development. Still, the properly developed calf does not
round out into the same shape on all men. It seems obvious there must be various types of calf
development according to individual physical types, each of which may possess great strength
and quickness. The calf size and shape is controlled by many factors, such as the relative
lengths of the lower and upper leg bones, the total length of the foot, the length of the heel,
and the development of the muscles on the back of the thigh. On the man of relatively slender
proportions, the calf may be of the long, tapering sort of build, the largest girth being but a
short way below the knee. This type of calf may be just as strong or stronger than the
extremely bulging type, as the bulk of muscle may be there, which is required to properly
handle the body, but the greatest bulk of muscle is not concentrated appropriate to a large
measurement of the most pleasing shape. However, you will not find the strongest calves in
this class, nor will you find it among sprinters.

The limit in size to which the calf may be developed in controlled by the bony conformation
of the foot and lower leg. Possessing a certain type of leverage, the calf is of proportionately
large size. Another type of leverage makes great size of calf unnecessary for ordinary
movements. The type of thigh possessing greatest strength has a great muscular bulge on both
sides just above the knee; also a full rounded curve on the back of the thigh. For this reason,
the thigh measurement does not always serve as a satisfactory means of judging comparative
leg strengths. The muscles just above the knees best serve the purpose of extending the leg
when bent at an acute angle, as in performing a very deep knee bend, a vigorous contraction
of these muscles is essential to raise the body from the low squatting position. High class
lifters are always in getting a low position under the bell regardless of which of the active
overhead lifts they may be performing. Moreover, the muscles just above the knees serve you
best when considerable climbing is necessary, in the action of continually locking the knees.
At such times, good calf and knee development is of greater importance than a large
measurement just below the buttocks. It is for this reason that some exceptionally strong men
have seemingly poor thigh measurements. Some classes of lifting and exercising will produce
a large measurement of the upper part of the thighs; as back, harness, and hand and thigh
lifting, where the legs are bent to only a slight extent. Truly, the well balanced thigh would be
developed by combining this latter class of lifting with full squat exercises.

Although the legs are generally recognized in all forms of active athletics as of major
importance in the physical make up of man, nevertheless body culturists of all classes pay too
little attention to the lower limbs. When we refer to body culturists, we mean physical
culturists, gymnasts, physical training students and directors, and in fact all those who make a
special effort to develop the muscular system. There is, indeed, a common inclination to place
altogether too little importance upon the thorough muscular development of the legs. A
simple example of this may be observed in the popular attempt to permanently enlarge the
chest by arm movements with light resistance.

Even a slight attention to athletics will show the observer that the greatest endurance and
sustaining powers will be found among the man who use their legs most. Endurance is not by
any means chiefly dependent upon the training of the leg muscles to run long distances.
Something altogether different takes place; which requires and explanation of considerable
length. The leg muscles when brought into proper use as a unit, require the coordination of the
buttocks and certain of the back muscles. These muscles being by far the largest group in the
body, when brought into active play, call for an increased exchange of carbon dioxide and
oxygen; which in turn demands and acceleration of the functions of circulation and
respiration. The lungs work more efficiently and the bloodstream is kept in a state of greater
purity when the chest is full and deep. Physical exercise calls for a greater size of the chest to
make room for the lungs; consequently the demand of muscular activity for increased lung
power brings about an expansion of the chest, which if the exertion is repeated frequently
enough, will become permanent.

Now you may understand why leg work is so closely linked with lung power and endurance.
The largest muscles of the body are certain to call for greater power on the part of the
circulatory and respiratory functions. It is, of course, necessary to build up the muscles
surrounding the chest cavity, by means of special developing work, and although such
development will result in an increased measurement of the chest, the greatest natural
expansion can only be expected by employing the natural bodily functions directly involving
the vital organs enclosed in the chest.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 12 - MANLY ARMS INSPIRE
CONFIDENCE - By Mark H. Berry

We might say that arms developed as the arms of a man should be inspire confidence to the
possessor, and at the same time they invite respect from others. To the average person, the
arms are the seat of strength, and the possession of bulging upper arms denotes exceptional
strength, and the larger the arms, the stronger the man.

The man with large, well-muscled arms simply cannot be otherwise than strong. It matters not
what sort of legs oar back the man may have, his arms have big muscles; therefore, they must
be strong, likewise the man must be strong all over. We are making no attempt to foster this
impression, as believe it to be false in may respects, but at the same time we recognize the
value of a properly developed and well proportioned pair of arms, both for the sake of
appearance and the strength which may be exhibited by the arms when the rest of the body is
normally developed. Students of advanced physical culture know real well that well muscled
strong arms are essential to the man of great strength, but do not place them in a position of
major importance, as we realize that strength in an extraordinary degree depends on the
proper development and training of all parts of the body. It is relatively quite easy to acquire a
pair of finely developed arms, so we may as well consider a few examples of perfect
proportions in arm development, and at the same time suggest a few of the best known
methods of bring the arm muscles to the full state of development.

Certain principles are followed in all methods of exercising the arms. If you pick up a pair of
light wooden dumb bells, most likely you will alternately bend and extend the arms. These are
the fundamental movements of arm exercise, whether you use dumb bells, chest expanders,
wall pulley weights, free hand calisthenics. In bar bell and heavy dumb bell exercise, the
principles are the same, although the use of adjustable weights makes possible the important
features of progressive resistance. Likewise, the use of weights of varying degrees of
heaviness changes the movements from pure arm to combination arm, shoulder, and chest
exercises, and when a high poundage standard is employed, the legs and back must be
included in the effort. It is only when the student had advanced to this pint that the highest
degree of arm development can be expected. Curling a bar bell can hardly be beaten for
increasing the size and strength of the arm flexors and biceps. This consist of raising the bell
from the thighs to the chest by bending the arms. In the regular curl, the palms are turned up;
a variation should also be practiced, holding the bell with the knuckles up; this is known as
the "reverse curl." Later, other variations can be followed, such as the alternate single arm
curls with a kettle bell or dumb bell in each hand. These bells may be used for both the
regular and reverse curls.

Other parts of the body are effected when performing curling exercises, with the forearms
coming in for a big share of benefit.

The biceps can be brought to their limit by the use of the few exercises just mentioned, but the
arm extensors offer a more complicated problem when considering their thorough and
complete development. To properly strengthen and stimulate the growth in several
attachments comprising the bulk on the back and under side of the arms, quite a variety of
movements, involving all manner of leverage principles are required. In the early part of your
training, such movements will suffice, as the pressing of a bar bell from the chest to full
length of arms overhead; also a similar press wherein the bell is started from a position on the
neck behind the head; and some single arm presses with either dumb bell or kettle bells.

In prescribing exercises to develop the arms, we may with absolute certainty of accomplishing
satisfactory results advise the practice of two movements with bar bells. The two arm curl and
the two arm press. No other set of exercises, no form of exercises can be relied on to produce
equally satisfactory development. To the beginner, it is only necessary to arrange these two
valuable movements for the arms. However, the wise culturist recognizes the importance of
varying the angel of muscular contractions, when a well rounded and fully developed arm is
desired. Those models of perfection whose arms may be pointed to as examples of the
ultimate in arm development have reached such a high state only after years of constant
application of scientific principle of advanced exercise. Supplementary to the two movements
mentioned, they have practiced all manner of additional and special exercises, including
presses with one arm and with both arms in every conceivable position. During the early part
of the training program, the curl and the press will serve the purpose of bringing the largest of
the arm muscles into a well-rounded state of development, but certain minor fibers and
attachments in addition to separate smaller muscles will be brought up to a high degree of
cultivation only by employing the muscles in a variety of positions. Movements requiring the
arm to straighten with force against sufficient resistance will tend to develop the triceps. One
and two arm pressing of all kinds, using bar bell, dumb bell, and kettle bells will bring results.
In pressing with both arms you are enabled to handle greater resistance and apply a greater
amount of force by bringing the legs and back into action, thus permitting the use of the full
limit of arm strength. Exercises which incorporate the principles of leverage and performed in
positions to make their execution difficult also have an important place in the program, but
are far from being the most important. Some little explanation may be required to make the
principle more clear to you.

Suppose, for instance, you employ a small amount of resistance which the arm muscles can
easily handle; at first, providing you are weak, the muscles involved will be slightly
strengthened, but it will not be long till the resistance cannot be added to regularly enough,
when the benefit will cease entirely. On the other hand, we will suppose you gradually work
up, adding to the resistance in a regular and progressive manner till you are handling weights
which require you to bring the back and legs into play in order to complete the full arm
movements. Let us analyze the one arm press, which serves to illustrate the point, in
executing the single handed Military Press, you stand erect and slowly press the weigh to
arms length; to illustrate the other extreme, suppose we perform a Bent Press in which it is
necessary to bend both legs and body to the limit in order to straighten the arm. It is
sometimes said that the Bent Press is accomplished by leverage entirely, making it
unnecessary to actually press with the arm, but if you will take up the practice of this lift you
may learn something to the contrary, that a great amount of effort is really required of the
triceps.

In combining the power of the body and legs with the arm, it is possible to get the arm into
position where a tremendous amount of force can be applied by the triceps, practically
throughout the entire range of contraction. Another important principle in her introduced,
which is that of exercising the muscles in groups. This principle alone accounts for the great
amount of strength it is possible for the trained strong man to apply on a given feat. The
Shoulder Bridge effects the arms in exactly the same way, the body is bridged into a position
favorable to the joint application of the triceps and latissimus power. To realize the ultimate in
strengthening and increasing the size of your arm muscles, you must use sufficient resistance
to incorporate other major muscles of the body into the action. Thus, the triceps derive the
greatest benefit when you use enough weight to make necessary the use of the back and legs
in elevating the bell to straight arms. The idea of forcing the triceps to contract to the very
limit has been applied by different exercises wherein the arm is raised behind the body,
locking the elbow and while holding a weight in the hand. The triceps are effected identically,
but in a more beneficial way, by the use of the Bent Press and the Shoulder Bridge lifts.

You may use this principle in performing the majority of popular lifts, whether the lifts are in
the overhead class or performed while lying on the floor. The former group would include the
Snatch and Jerk lifts with either one or both arms; but especially the slow pressing movements
where combined body and arm strength is employed, as in the One Hand Bent Press, One
Hand Side Press, and the Two Hands Push or Continental Press. The second group includes
the Shoulder Bridge particularly, with a fair amount of benefit derived from heavy Wrestler
Bridges. Undoubtedly, the Bent Press movement is the most valuable for bringing out the full
development of the triceps and adjoining muscles. This is due to the full flexion called for in
flexing these muscles to the limit in conjunction with the deltoids and latissimus muscles.
Here, again, we witness the principle of working the muscles in groups, as noted in
determining the most efficient exercises for the deltoids, latissimus, and muscles of the legs.

An advanced essential in connection with the complete development of the biceps is that of
contracting the biceps and then bringing the deltoids into play. To illustrate, the biceps is the
most fully contracted when the arm is placed in the following position - draw the fist up in the
familiar "show your muscle" attitude, draw the fist down as close to the deltoid as possible,
and then raise the elbow up alongside the head while holding the fist back of the head and as
far down on the neck as you can, If you do this correctly, you will experience a stabbing pain
as though a knife were being thrust in your arm. The biceps is thus contracted in a moderate
degree when holding a bell at the shoulder preparatory to an overhead lift and during the early
stage of the overhead lift. To overcome this passive contraction in overhead lifts, as we might
call it, modern lifters sometimes employ a peculiar method of gripping the bar when making
double-handed lifts. In the ordinary way of holding a bell, the thumbs encircle the bar; in the
new method, the thumbs are kept under the bar, on the same side as the fingers. This keeps the
biceps out of the action to a great extent, while in the ordinary way of holding a bar the
encircling thumb effects a downward pull on the bell when the efforts are directed towards an
overhead lift. For exercise purposes, it might be best to use the ordinary grip. In lowering a
bell from overhead, the biceps play an important part in relieving the force of the downward
motion, working to some extent with the deltoids. Herculean hand balancers who perform a
hand to hand act bring the biceps into play in this manner considerably.

At this moment, we might direct your attention to Mr. Otto Arco, whose arms are perfect
examples of complete or ultimate development. We have discussed the Bent Press lift as the
perfect triceps developer, yet those who are acquainted with Mr. Arco might call attention to
his remarkable arms and mention the possibility of the Bent Press never having played a part
in their development. Certainly, but then allow us to direct your attention to the feats to which
Mr. Arco has long been accustomed, during his hand to hand experience. His routine requires
that at certain times he must handle his partner on a straight arm while drawing the triceps and
latissimus muscles close together. Which principle is identical to the combined muscular
movements in such lifting exercises as the Bent Press, the Shoulder Bridge, and the
Continental Press.

Although his development has resulted from hard work at lifting, wrestling, and hand
balancing, during the last fifteen years his exercise consisted almost wholly of acting as
under-man in his act. Their routine calls for Otto to lift his brother about in several very
difficult positions. Daily exhibition of muscle control probably has a great deal to do with this
pronounced muscular prominence, and separation. The beginner, though, shouldn't make the
mistake of expecting to achieve an equal degree of development by emulation the Arco
Brothers act. You must remember that several years of the hardest work of developmental
work must serve to bring out the necessary development, strength, and suppleness. Specialists
on the rings, horizontal and parallel bars will be quite sure of developing good arms for the
repeated handling of the body in difficult positions. However, hand to hand work in advanced
hand balancing exercises will prove even a better method of bringing out a noticeable
development, and among this type of heavy exercise devotee you will find some of the best
arms. The majority of first class men in both gymnastics and hand balancing have at some
time during their training experience handled weights to gain the highest degree of strength
and development. Solid iron dumb bells, expanders and several other proprietary forms of
exercising apparatus will all tend to increase the size and improve the shapeliness of the arms.
Experience has taught me that however well a man may succeed in developing himself by
such methods, more satisfactory results will be forthcoming from following the proper bar
bell exercise.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 13 - BACKBONE PLUS:
STRENGTHENING THE NECK AND SPINAL COLUMN - By Mark H.
Berry

The term "Backbone" is often used to designate the spinal column, but probably more often it
is used to describe the degree of courage or moral strength possessed by a person. Again, the
term may be applied figuratively to an organization or group of persons, in reference to the
strength or efficiency of such a body. In each case, we might say the literal meaning is
identical. Suppose we try to determine if there can be any sound reason for comparing the
moral courage of an individual with the strength of vigor of his spinal column, or back bone.
Certainly it is possible for a man to be unusually strong in the back and still lack courage or
aggressiveness. And, in the same way, we believe it possible for a person to possess certain
aggressive qualities, quite commonly referred to as "gaul," which makes the person appear
courageous, and yet they are lacking in physical vigor, including a weak and crooked spine.
"Gaul" or excessive imposition of your "nerve" upon other others does not, however,
constitute courage. When put to the real test, an individual of this type would be found
lacking in true courageous qualities. In a like manner, some persons may have overbearing
habits of conduct towards their fellow men, which makes them appear unusually aggressive.
However, in a pinch, they would be found unable to back up the apparent aggressiveness
unless a corresponding degree of physical training was possessed. On the other hand, the man
with a strong back who lacks courage is an excellent proof that his physical training has been
woefully lacking. If his physical strength had been properly developed and uniform
cooperation of the entire body had been cultivated, he would have sufficient confidence in
himself to possess the quality of courageousness. The true implied meaning behind the use of
the term "back bone" as designating certain moral qualities, is that the spinal is the seat of all
nervous energy. Therefore, if the seat of energy is vibrating with health and power, the entire
make-up of the man should correspond.

Efficiency of the nervous energies seated in the spinal cord is dependent upon a healthy
condition of the entire internal organism. The vital functions must be unusually efficient,
otherwise the highest degree of vigor cannot be maintained. The proper condition of the spinal
column is closely related to the tension and elasticity of the muscles connecting it with the
rest of the skeleton and the vital organs. Each separate vertebrae must be held in its true
position, otherwise pressure on the nerves passing through and between the vertebrae will
result. This will result in undernourishment and incapacity of some of the muscles or organs.
As we all know, the spinal column is subjected to a great amount of twisting and jarring
during the course of an ordinary day, and unless the muscles of the back are sufficiently
strong, these repeated jars and twists, even though each is slight, will result in some
disalignment of the vertebrae. Furthermore, the stronger the muscles connecting the spinal
column, the greater the protection from continuous shocks to which the spinal cord is
subjected.

As we have proven in another chapter, development of muscles is dependent upon the amount
of blood which regularly courses through them. In other words, increased circulation must
accompany increased development of any muscle. All of which, of course, depends on the
necessary amount of physical exercise. The increased circulation of the life stream, brought
about by the exercise and subsequent development, is bound to have a beneficial effect on the
spinal cord and its connecting nerves, adding to their nourishment an stimulating them to
increased vigor and activity.

Thus, we can understand how increased vigor of the back muscles can result in greater
functional power of the spinal cord and consequently greater nerve force throughout the body.
If you have ever investigated any of the several courses on the market for increasing the nerve
force, you will find that they advocate and prescribe certain twisting movements which are
designed to stimulate the circulation of blood in and near the spine. Quite a number of fancy
phrases may be used to describe the resulting action, but that is all it resolves to. Such simple,
non apparatus exercises, or light resistance movements, as the case may be, are nothing more
than poor substitutions for real manly exercise of a vigorous nature. The class of exercises to
which we have just referred may prove of benefit to those who are in a weak and rundown
condition, but for the man who wished to know the value of real nerve force, such
kindergarten exercises can prove of little value.

You cannot exert any part of the muscular system, however small and unimportant, without
involving the spinal column. Not only due to the nerves which stimulate the movement
emanating from the spine, but the spine must be stiffened and held erect by the various
muscles controlling it.

Vigorous health and a high state of physical efficiency is dependent upon a high degree of
muscular efficiency of the muscles running along the spinal column.

In running through our correspondence we happened to notice a case which might prove
interesting to ambitious athletes who are striving to increase their running speed. Having read
an article in STRENGTH Magazine on the relation of strength in the lower back to speed and
jumping ability, one of our pupils determined to make a test to see how much his running
speed could be increased by exercising the small of the back. This is what he had to say
concerning the results of a special training program:

"Therefore, I did not do a single exercise whereby I deliberately used the muscles on the front
of the thigh, but confined myself to the ones which employed the muscles on the back of
thigh. I even discarded the abdominal exercise. And the results? My best "speed" before dong
this on the 100 yard dash was 14 seconds (in track shoes); the best time is now all 11 4/5, in
football shoes. Understand, I am not quoting these figures as anything near records for they
are far from that as I am from you (he lives a thousand miles distant) but merely, to show
what results I obtained."

Quite a few prominent bar bell men are capable of covering the century dash in ten seconds.
Generally you will find these same men are good at lifting heavy weights from the floor.
Good calf and thigh development together with powerful buttocks an small of the back would
be responsible in each instance. Likewise, men who are good at the quick lifts generally are
excellent jumpers.

One thing seems to be certain as concerns exercise of the neck. The neck evidently is one part
of the human anatomy which does not suffer from too much exercise. By this I do not mean
that you cannot overstrain the muscles of the neck by imposing upon them exertions which
are too strenuous. But when the neck muscles have been properly prepared through strength
developing exercises, it is possible to place almost unbelievable demands upon these muscles
without any possibility of injury resulting. Apparently contradictory to what we have just said,
we must caution the enthusiast to proceed slowly at first, as stiffness or soreness in the
muscles of the neck will prove difficult to overcome and cause great annoyance in every
movement of the head while it lasts. As the average man very seldom uses his neck in a
strenuous manner, the entire structure of this part of the body is so flabby and feeble as to be
capable of withstanding very little vigorous exertion. So, while we may go as far as to say the
neck is in little danger of being overtrained, such advice is intended only for he who has been
accustomed to some form of fairly vigorous exercise for this part of his anatomy. Within
certain limits, of course, the neck seems to gain in both development and strength in
proportion to the amount of work it is given. Certain natural characteristics of leverage,
controlled by the bony framework and muscular attachments, govern the ultimate size to
which the neck or any other part of the body may be developed.

Judging by actual examples, it would appear that the limit of massive development which may
be acquired in this part of the body is far greater than the possible limit of any other part. Any
man who is interested in acquiring a neck of great size may readily do so by practicing the
proper form and amount of exercise. Reasonable limitations must be expected; the small man
must not work in the hopes of building a twenty inch neck, which would be massive on
anyone exception colossal giants. Some few years ago, there was a great fad for exhibiting
huge necks, among professional wrestlers and strong men especially. Lately, it is quite
common for strong men and amateur weight lifters to refrain from exercising the neck so as to
not acquire a bull dog type of neck. The largest are to be found among wrestlers, amateur as
well as professional, but the most massive specimens are to be observed among the
heavyweight professionals. It is truly a case of supply and demand, as the wrestlers needs a
strong, thickly muscled neck, capable resisting tremendous force, and repeated work of this
sort results in the type of development which is needed to withstand such efforts. Strong men
and weight lifters often possess a neck of large size, when a special attempt is made to bring
about extraordinary development.

A number of athletes have demonstrated the tremendous strength possibilities of the neck by
permitting themselves to be hanged. Prominent among these being Farmer Burns, one of the
grand old men of wrestling, and we seem to recall that Bernarr Macfadden also subjected
himself to the same test during the days when he was actively identified with wrestling. These
men may not have been hanged in the same manner as one who is to be executed, but it does
seem possible that a man might perfect his neck strength and muscularity to such an extent as
to survive a real hanging. It is hardly likely that anyone is going to train with that end in view,
still we considered the subject might prove interesting enough as to be worthy of mention.

I also know of one case where a young high school athlete accidentally brought about his
death by handing, through rushing his program on a homemade neck exercising machine. He
rigged up a contraption consisting of an overhead pulley to which weights could be attached,
with one end of the cord fastened to his head and neck. By overstepping the bounds of
reasonable safety, he added too much weight to the counter balance and caused himself to be
lifted from the floor, handing by the neck. This I have previously told in the pages of
STRENGTH Magazine, but it may herein serve the purpose of a warning to the over
ambitious. At any rate, it is unnecessary to fool with an overhead pulley attachment, and run
the risk of hanging.
The wrestler bridge is most commonly used by advance physical culturists, both as an
exercise and lift for strengthening and developing the neck. For general purposes this should
be sufficient when used in conjunction with overhead lifts and exercises, which have a strong
developing influence on the neck. It is a moot question as to whether the men who lift the
heaviest weights in the bridge have the strongest necks, but we are certain that the men with
the largest neck do not in every case succeed with the greatest poundage in bridge lifting.
However, in wrestling there is a closer connection between the best neck development and the
ability to resist the opponent's efforts by bridging. In bridge lifting, the ability to withstand the
uncomfortable feeling on the scalp while holding a set position is important; likewise the
strength of the arms and shoulders will govern the amount of weight which may be raised. An
athlete with a powerful neck may lack the necessary and shoulder strength to elevate a record
poundage to lengthy of arms over his chest, and another man may possess all the essential
physical qualities and lack insensibility to the terrific pressure which is brought to bear upon
his scalp and neck. Though the wrestler bridge lift must remain as the best known method
among strength tests for judging neck strength, yet it is far from ideal for the purpose. For
developmental purposes, in addition to the regular neck bridge, lifters practice the reverse
bridge, supporting the body on the head and toes with the face and stomach towards the floor.
A variety of movements may be performed in this position; rocking the head back and forth
and sidewise. Another valuable bridge exercise consists of walking around with the feet while
the head is kept in one spot, meanwhile keeping the arms folded.

We would therefore conclude that the ideal method of exercising the muscles which make up
the development of the neck would consist of movements calling for great resistance in every
conceivable direction. One aid in this general direction is to have a partner grasp your head
firmly in his arms and then for you to tug bull dog fashion, allowing him to bear his weight on
your head and neck as much as you can stand. Probably a better way and certainly one which
is more comfortable is to make a wall pulley, and by wearing a helmet to which the pulley
cord is attached, you may pull and haul while twisting the neck in various positions. Teeth
lifting is a capital means of exercising the neck, but care must be take to save the teeth and
gums from injury. If the teeth are not in good condition, this form of exercise should not be
practiced, and heavy lifting must only be indulged by those with perfect teeth. Performers of
"iron-jaw" feats get plenty of vigorous neck exercise. This customary manner of doing this
class of feats is to hand upside down from the knees and support the weight of either humans
or heavy objects by a teeth grip. Sometimes they support a moving, twisting, or swinging
partner, which places even greater strain upon the neck. I recall a tragic ending to an act of
this kind. The male member of the team was doing the "iron-jaw" work, supporting his lady
partner, who was swinging 'round and 'round in a circle. The man, unable to resist a sudden
impulse to sneeze, was forced to open his mouth, causing his partner to be catapulted into the
audience where a hat pin pierced her body, resulting fatally. You can tell this happened a few
years ago, for if it had happened during the past few years there would hardly have been a hat
pin in the audience to cause the death of the unfortunate performer.

The amateur will hardly be wise in attempting feats of that kind, but may get practically the
same effect by wearing a helmet to which weights are attached to a cord, and by bending
forward at the hips, move the head in every possible direction.

Some courses in physical culture include self-resistance movements for the neck. These
exercises consist of pressing against the head with the hands to resist the efforts of moving the
head sidewise, as well as back and forth. Truly, the neck may be exercised in this manner, but
not sufficiently vigorous to bring out high grade development or any degree of strength. The
main fault with such resistance is that the will cannot be fully exerted and still maintain the
resistance. If you do not understand just what I mean, try the following experiment to
convince yourself. Place one hand, or if you wish, both hands, on your head and then try to
resist the movement of your head if you really desire to move it in any direction. Also try this
- set your head firmly in any position and then try to move it with the strength of either one or
both arms. The truth of the matter is, that your will to hold the head firm of for that matter to
move the head, it far stronger than any effort you may direct towards counteracting the head
with the hands.

The possibilities of neck development are limited in the individual according to his bony
framework, the exact point of muscular attachments, and several other factors. This, of
course, is true of every part of the body. It is rare to find a well-muscled neck on a man of
extremely slender proportions who is flat chested and narrow shouldered, as a large and well
developed neck is dependent upon certain muscular attachments. You may have noticed that
men with thick necks seems to have rather short necks, and seldom do you find a neck of
great size which gives the appearance of being long. Stand before a mirror: draw your chin in
and set the muscles of your neck so that it will appear as thick and wide as possible. Now
observe that in order to bring about this appearance it was necessary to raise the chest and
square the shoulders. The neck muscles being attached to the collar bone, rib, sternum (breast
bone) and shoulders, a flexion of the muscles causes a combined lifting of the bones to which
they are attached. A proper development of the muscles composing the neck will result in a
permanent elevation of the chest, and a squareness of the shoulders. This is one of the reasons
for a short, thick appearance of the neck. A properly developed neck is accompanied by well
developed trapezius muscles, as without full development of these muscles the neck will not
possess correct proportion and a high degree of strength. Proper development of the trapezius
brings a bout a favorable position of the shoulders, to permit of sufficient freedom for the
lungs.

We have just described some of the results of proper neck development, but the same points
might be referred to in a sense of cause and effect. Proper development causes a certain
position of the bones of the chest and shoulders, but in a greater degree an extreme
development is dependent upon a certain type of bony framework. The man with naturally
long and well-arched collar bones, or clavicles, ribs and sternum, has an advantage over the
average man whose bone lengths and shapes are just average. Likewise, the man with a thick
round head and long square jaw bones has a decided advantage in the upper muscular
attachments of the neck. If one's head is of a narrow type and the face is thin, it stands to
reason that the upper part of the neck cannot become as thick as the neck of a man with a
broad face and head and square jaw bones. It will generally be found that these points just
outlined are accompanied by corresponding bone proportions throughout the entire physique,
which make possible greater mechanical strength of the various levers governing the
movements of the body.

The difference between the positions of the wrestler's bridge as a lift and as an exercise is that
in the former the head and heels must be closer together than when practicing it purely for
exercise purposes. When extremely heavy weights are handled, the body must be set in a most
firm position, while in exercising no such strain is placed on the neck and body. For the
purpose of exercising, the bridge may be maintained on the crown of the head and feet, but if
this position should be attempted for lifting, you would find the body spread out too much,
and it would be necessary to bridge on the forehead and feet, so as give the neck, shoulders,
and back muscles an opportunity to lock properly for the exertion.

With the forehead in contact with the floor, the muscles of the neck, upper back, and
shoulders are flexed to a great extent, thus making it easier to maintain the uncomfortable
position. While getting into the bridge, the proper procedure is to first roll up to the position,
then draw your heels farther back under you and roll over onto the forehead. One way of
taking the wrestler's bridge exercises is to assume the bridge and then after pulling the bell
over your face to the chest, press the bell to arm's length several time succession. Another
way is to hold the bell at arm's length over the chest, and then to alternately roll the head till
the shoulders and neck rest on the floor, and then back again to the original position. The
point in the execution of this movement is to keep the legs as immobile as possible; but do not
try to keep from using them even to a slight extent.

One way to do the bridge, and about the most efficient for developing the neck; instead of
using the legs to assist in bridging, do not bend the knees, but keep the legs extended straight
and bridge only with the head. Do not attempt this method until you have been well used to
the regular way of bridging. After becoming accustomed to holding the body in the position
of the legless bridge (as we might call it) you can work the head back and forth; we caution
you beforehand that this is a severe, but most effective exercise. The wrestler's bridge is
invaluable as a means of invigorating and energizing the spinal column. By including this
particular exercise in the regular program, you need never worry over the possibility of spinal
or nerve trouble.

It is a fact well known to physical educators that sore throat is an unknown ailment to those
who have a well developed neck. It is also my conclusion that the regular practice of this
exercise will go a long way toward preventing headaches.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 14 - SQUARING YOUR
SHOULDERS - By Mark H. Berry

Whether or not broad shoulders have anything to do with one's ability to survive the cares and
worries of this earthly existence, as you will hear some folks say, we cannot properly decide.
Nevertheless, we are certain that the broad-shouldered man should have the edge on the
majority of his fellow men so far as health, strength, and personal appearance is concerned.
Naturally, broad shoulders are caused by skeletal construction or the length of certain bones in
the shoulders, mainly the length of the clavicles. It cannot be satisfactorily decided whether or
not the bones of the skeleton can be lengthened by the influence of exercise and healthful
methods of living. We are fairly certain concerning the thickening of the periosteum covering
the bones, due to healthful exercise and hygienic living, and it would seem to us as thought
such influences should have a similar effect of lengthening certain bonds. Especially if the
good habits of exercise are formed during the period of active growth.

Strange as it may seem to the average person and contrary to popular beliefs, growth does not
cease at twenty-one, that is so far as growth affects average American and Northern
Europeans. Normally, some growth should continue till twenty-five and even to thirty and
beyond in some cases. Therefore, it is possible that the actual framework of the shoulders may
be widened as well as the muscles on the points of the shoulders may be developed. The latter
method of shoulder improvement will account for the greatest increase of course, and is the
surest means of changing your appearance in this respect. The effect of broad shoulders upon
physical proportions and athletic ability is discussed at considerable length elsewhere in this
volume.

The athlete, whether stripped or semi-stripped, will look his part if his shoulders are properly
developed. The principal muscle to be fully developed, if we are to acquire the limit of our
possibilities, is the deltoid. Athletes of class in every popular branch of sport must have
exceptional shoulders. No man can make a name for himself in the game of strength without
very well developed and powerful deltoids. Good deltoids are simply one of the essentials in
the make up of the man of strength. For many years a popular test of the strength of a man
was to see how much he could hold out at arm's length. In those days a good deal of the work
of earning a livelihood depended on vigorous deltoids, as in the swinging the scythe, flail,
axe, pick and shovel, or pitchfork. Back in those days when the "muscling out" test was
originated, they took it for granted that a man was equally strong all over if his deltoids were
strong. Men toiled with the whole body, and light exercise methods of developing muscles
"individually" were unknown, so it would be unusual for a man to be strong in the shoulders
an weak in the legs, hips and back. Today it is possible for a fellow to have fairly strong
shoulders and at the same time be woefully lacking in strength in other important parts of his
anatomy, due to the popularizing of certain forms of gymnastic and light resistance methods
of exercise. No fellow of that type would have the strength to compare with the well trained
bar bell user, who would have superbly powerful muscles below the waist to back up his
shoulders and arms. The man with nothing but shoulder strength will be limited by the general
weakness of his lower body, while the properly trained man will be able to produce greater
deltoid strength because the strength of his lower body is capable of holding him erect against
the strain of a resistance well beyond the strength of the other fellow.

So much for the desirability of possessing shapely deltoids; the ambitious reader wants to
know the quickest and most dependable method of acquiring them. To develop a given part of
the body, we must place a certain amount of strain upon the individual muscle while forcing it
to move throughout a full range of contraction. If we were to attempt to exercise each muscle
individually, we would find it quite a difficult thing to do, that is, to endeavor to exercise each
muscle individually without bringing other muscles into play. Such a thing is, in fact,
impossible, as no muscle on the human frame can be moved without effecting other muscles.
We can approach this effect by bringing one muscle into the principal action, the other
muscles involved acting as auxiliaries. The use of light resistance to develop the shoulders
may succeed to a certain extent, but not to the satisfaction of ambitious muscle culturists. The
man who uses light methods will be neglecting his legs and the powerful back and hip
muscles. He who is wise enough give the lower part of his body the correct of amount of
resistance will be capable of exerting a greater amount of strength with his shoulders than the
light exercise advocate who has used simple exercises for the large leg and torso muscles.
These muscles, when properly developed and strengthened, will hold the body erect and keep
the feet firmly planted while the shoulders and arms are performing their required tasks. At
first, no direct effort need be made to exercise the deltoids if you are just starting on a bar bell
program. All overhead pressing movements will suffice for quite some time. Usually the first
exercises will be the two arm press in a few variations, both in front of and behind the neck,
plus one or two movements with a bell in one hand. The next step should consist of special
work for the deltoid alone, such as the one arm military with variations, as the regular style
with a dumb bell, also another style with a kettle bell. The alternate kettle bell press is
likewise splendid; holding a light kettle bell in each hand, you alternately press them from the
shoulders to arm's length overhead. The crucifix should be included in this class of shoulder
exercises; it is best performed by first lifting two kettle bells to full length of arm overhead,
then dropping the arms to the cross or crucifix position. For developmental purposes, it is very
good to practice raising and lowering the bells from the thighs to full length of arms overhead,
but be careful not to cause a cramping of the deltoids.

Such movements may be made directly in front of the body, as well as at the side. When fairly
heavy weights are used these movements are as effective as they are simple. You must be
careful to avoid too great a percentage of this form of exercise in the program, as although the
range of contraction is complete, a stiffening effect must be guarded against, as slow leverage
movements may tend to cramp and tighten the muscles and tendons. It is doubtful if many
physical culturists will narrow their exercises down to the sole practice of this class of
movements. Those most liable to do so are the fellows who use solid iron dumb bells only.

The third principle is exercising the deltoids is to work them in conjunction with the legs and
the back. You will notice we continually refer to this particular principle in connection with
developing and strengthening different parts of the body. It is a principle long advocated by
STRENGTH Magazine, and one reason for the superiority of the properly trained bar bell
man. The majority of lifting movements incorporate this principle, and of course we are
referring to the bar bell lifts where the weight is raised overhead. Herculean hand balancers
also use this principle, though unconsciously, while performing difficult feats in their line of
work. Consequently, to the last man, they possess admirable deltoids. Hand to hand work also
gives exercise to the deltoids while the body is held in various positions. The all around bar
bell man who follows a routine of widely variated exercises and lifts is certain to possess
completely developed deltoids.

One thing to be guarded against in physical development is a restriction of the shoulder

action. Possibly this is the condition some persons refer to as muscle bound, although I am
making no allusion to an actual cramping or binding. Simply a restriction or limiting of the
freedom of action. There is only one way in which this condition may be brought about, and
that is through practicing nothing but slow developmental movements for the development of
the muscles surrounding and governing the shoulders. For instance, if your only form of
exercise was the practice of dumb bell movements where it was necessary for you to tense the
muscles each time you contracted them. To illustrate, if you take a pair of dumb bells and
practice pulling the arms backward for the development of the latissimus muscles. The
movements will always be relatively slow and while you succeed in a acquiring a certain
degree of development the muscles will be tightened too much through becoming accustomed
to the slow movements of limited range. Or, if through any form of exercise you bring about a
condition of too much flatness of the shoulder blades, the range of arm movement will be
limited to some extent. If you do not quite get my meaning; presumably you have noticed
some capable athletes in all branches of sport whose shoulder blades protruded in a certain
extent, yet there was really nothing wrong with their usefulness as an athlete. The looseness of
the shoulders in consequence of this freedom of the shoulder blades in reality added to their
athletic efficiency by giving them a greater range of arm movement.

Do you understand? If instead of the shoulder blades being free they were held back very flat,
the arm movements would be limited for the reason that the shoulder blades could not move
freely. This does not mean that a man should be round shouldered, as there is considerable
difference, though we have noticed some round shouldered athletes who were quite capable.
As long as the shoulders are not pulled forward and the chest cramped, the man is physically
O.K. in respect to posture. A condition akin to that which we have just described may be
brought about by practicing slow movements entirely for the pectorals or the deltoids. If the
first, the tightness would be in front rather than in back as in the case of the latissimus. If in
the deltoids the entire arm action would be limited. If at all three points, then his usefulness
would be greatly limited. Such a condition cannot be brought about if you practice actual bar
bell lifting, especially of a quick nature. Nor can it be brought about if you practice the sort of
bar bell developing exercises outlined herein, as the range of movements is very wide and no
effort is made to tense the muscles with each contraction.

A general program such as we suggest repeatedly throughout this volume is the best insurance
against such a condition. Another reason why the condition will not result from the practice of
approved bar bell movements is that the muscles are exercised in large groups, whereas in
practicing light dumb bell or other light resistance forms of exercise he muscles are worked
singly. A man may also have a flat back and not be troubled with this condition as long as
great mobility of the shoulders blades exists; that is, if the shoulder blades can be moved with
great ease and freedom.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 15 - FURTHER EXERCISE HINTS:
THE CLASSIQUE TORSO: GETTING A GRIP ON LIFE: THE VALUE OF
MASSAGE: BATHING - By Mark H. Berry

To fully appreciate the possibilities of physical perfection, one must spend considerable time
observing the sculptor masterpieces to be found in our leading Art Museums. Then he must
see, at first hand, the physique of several of the finest examples of living physical perfection.
He must see some of these men practicing physical exercises and to properly augment the
knowledge gained by observation, one must practice the same or similar exercises. For it is
only by a thorough understanding of the muscular conformation of the torso that one may
fully appreciate the beauty of the perfectly developed male body. The great masters of
sculptor art have idealized the male physique in their creations, by combining several living
models into one masterpiece of perfection. After a visit to one of our great Museums of Art,
you may have marveled at the perfectly molded bodies with muscles so clearly defined, each
separated from the next, and the thing which will cause the deepest impression will be the
outlines of the muscles of the abdomen and the sides. Due reflection may have caused you to
wonder as to the possibilities of any human attaining such remarkable separation. It is true
that you will find but few living examples of the muscular conformation of the torso as shown
by sculptor masterpieces. Now and then, you will meet a living model of this type, whose
torso will compare favorably, especially when posed under lights, or on the medium of
photographic print. Photographs may serve as a medium of study, but the shadows and high
lights to be found on satisfactory photographs tend to mislead, emphasizing, as they do, the
muscular prominences and exaggerating the depressions between the muscles.

Providing you are fortunate enough to have an opportunity of visiting a gymnasium where
well known exponents of physical perfection are to be observed in training, you may have a
capital chance of first hand study of the true possibilities of developing the torso. Experts at
muscles control can create an impression that is far from the real state of their development by
standing under the proper arrangements of light and having a photo taken. It is possible to
bring about a most decidedly pronounced abdominal development by perfection endless
repetitions of common abdominal exercises. When a high degree of strength is desired, it is
essential that high grade resistance be supplied. Moreover, certain muscles can be brought out
only by the practice of heavy exercise, or advanced resistance movements.

In addition to the familiar and time worn exercises such as, rising from a prone to a sitting
position, and bending backwards over a chair, then to come up to a sitting position, a fellow
will derive great benefit from the exercise of lying on a table or bend with the legs extended
over the edge; tie weights to the feet and while keeping the knees straight, raise the legs up
over the body. It will be necessary to hold firmly to the table with your hands. We would refer
you to the chapter on corrective exercises for rupture, and also to the chapter dealing with
Roman apparatus. Roman Chair, Roman Column, and Roman Board exercises, all of which
are in a class by themselves for advanced work.

Getting a Grip on Life

Back in ancient days, the practice of hand shaking originated. Not so much for the purpose of
greeting a friend and passing the time of day, but for a more practical reason of determining
something concerning the physical strength of the man behind the clasp hand. One theory
bases the beginning of hand shaking as a desire to judge the wrestling ability of a man.
Another theory seems far more interesting and romantic, if we may the use the word here.
According to his theory, hand shaking originated in the days of armor clad noblemen; a man
presented his hand to show he carried no weapon with which to strike his friend. It is also
claimed that the practice of tipping the hat originated the same way; the armor helmet was
removed to show the man approached in a relation of friendliness with no fear of those whom
he greeted.

Nowadays, we shake hands to determine if a man is a frat or lodge brother; or give a man the
"glad hand' to win his favor in preparation for an election campaign or sell him insurance or
gold brick stock. Otherwise hand shaking means little except when you grab hold of a cold
clammy hand and imagine the possessor must have a back bone of the same consistency.
Hand shakes or rather the manner in which men grip your hand may have something to do
with the subconscious mind and character analysis. I am about convinced it denotes more in
that way than it does the physical strength of the one who grips with you. Some to the
strongest men hardly clasp your hand, and when referring to men of strength, I don't just mean
weight lifters, but farmers, mechanics, and others possessing unusual strength. On the other
hand, a lot of fellows who wish they were unusually strong cultivate a nut cracker grip and try
to pulverize the hand of everyone whom they meet. I recall quite a few of this type who grab
quickly and put everything they have into the one effort to subdue the one they are greeting. A
hand clasp can be firm, warm and welcoming without trying to prove you are the strongest
man on earth. Probably the psycho-analysts could give an explanation of this; it may be that
some individuals fear others will not consider them extraordinarily strong, so they with to
remove all doubts in the first offensive. Nevertheless, and disregarding all of the foregoing, a
powerful grip is a valuable asset, and worth cultivating by the physical culturist who desires
to handle heavy and unwieldy things with comparative ease. Physicians have long recognized
the gripping powers as giving some indication of the nervous energy possessed by the
individual, and in many methods of conducting physical tests, the grip is accorded a place of
importance, in our leading colleges.

To develop a powerful grip, you must recognize the necessity of enlarging and strengthening
the muscles of the forearm. To acquire such development and also to develop thick and
powerful wrists, you might supplements your regular bar bell exercise program by the
inclusion of the forearm exercises illustrated in these pages. Siegmund Klein was kind enough
to present us with some excellent exercise poses, illustrating a few of the finest forearm
developers.

The first is a fine bar bell exercise; you may also reverse the grip, that is, with the knuckles up
and palms down. The second employs the principle of leverage, and by using a weight on the
end of a bar or stick in this manner you have what has sometimes been referred to as the anti-
bar bell. This exercise principle may also be reversed, with the bar to the front instead of to
the rear. The principle has infinite possibilities as a special exercise idea and you may practice
all the movements suggested in our discussion of the forearm muscles. Winding a weighted
cord on a stick has long been recognized as a highly valuable means of developing the
forearms. You may practice this movement with the knuckles up as well, and we would also
advise practicing this winding exercise with the stick held at arm's length in front of the body.
Always vary the effect by winding the cord in both directions. This stick and cord idea could
easily constitute your only forearm exercise, and you would be certain of satisfactory results.

Juggling a large plate about is one of the finest grip strengtheners; you may start with a
twenty-five and progress to a fifty, and later on to a seventy-five pounder. Then you may feel
assured of having a good grip. Some of the fellows with an extra fine grip like to drop a big
plate from one hand and catch it with the other; this really takes a grip of quality if you use a
seventy-five pound plate.

Walking around the room carrying big plates in the fingers give the gripping powers plenty to
do. John Y. Smith, the wonderful old fellow who is well past sixty, practices walking up and
down stairs and all around the gym while carrying a heavy bell in each hand. Besides
strengthening the grip, your calf exercise is taken care of at the same time when you do this.
An old reliable is to drop a heavy dumb bell from one hand and catch it in the other,
alternating back and forth while straddling the bell. The grip will be strengthened by handling
bar bells with thick handle bars, but if you devote too much of your lifting to the use of tick
bars, your poundage will suffer. Handling round iron ball of various weights and sizes would
be very good, and one man a contrivance consisting of a half sphere which could be gripped
in this manner, with a bar hung below for adjustable plates. Progressive gripping exercise you
might call it.

Handling a block weight by various finger and hand grips might be included by the iron man
looking for unusual strength. Finger lifting and the One and Two Hands Dead Lifts are
invaluable for the same purpose.

Strange indeed, but sadly true, at least sadly so to the ambitious physical culturist who is not
blessed by nature with large hands and long fingers is the fact that some men have
extraordinary grips without noticeable development. The man with a small hand and short
fingers may slave for a long time and yet fail to surpass the gripping powers of another man
who never does any exercise, but whose fingers are unusually long and mechanically
constructed to supply the necessary leverage. I have known of such individuals, with long thin
forearms and fingers long enough to entwine the average hand like the tentacles of an
octopus. When a man with such hands trains for greater strength the world sees a super grip
capable of twisting tough iron and possibly of breaking coins.

It is to be observed that strong men who do considerable difficult grip work, invariably have a
peculiar construction of fingers as a result of, and which enables them to do this class of work.
The last joint of every finger inclines in such a way as to favor the gripping of objects and the
thumb turns in to oppose the fingers properly. Robert L. Jones has acquired this same type of
fingers from years of standing (up side down) on his finger tips. Or rather, from the fingers
becoming properly adapted to the requirements, the contact is actually made on the first joint
instead of on the finger tips. Incidentally, he has also acquired a peculiar formation of the
forearm muscles, so that just above the wrist the forearm looks about as large as the upper
part.

The Value of Massage

Correct massage has a principal value of accelerating the circulation of blood in the muscles.
If you will recall the chapter on blood circulation you will understand that the flow of blood is
from the arteries through the capillaries into the veins and through the latter back to the heart;
also that valves situated at intervals in the veins prevent the blood flowing backward. In
massaging, the movements should always be towards the heart for this reason. No good would
be accomplished by attempting to force the blood back against the valves of the veins, but
when the movements of massage are performed correctly, the flow of blood is stimulated in
the veins thus drawing blood from the arteries through the capillaries. This assists in the tissue
repairs by increasing the quantity of nourishment and prevents the accumulation of poisonous
waste matters that would cause stiffness. That explains the reason massage is good after
exertion for preventing soreness in the used muscles. Proper massage can only be learned
through personal instruction and lengthy practice, but the bar bell can learn to knead his
muscles and rub in some form of emolient with benefit. We would suggest getting book on
the subject for a fairly complete understanding of the manner of applying the fingers and
hands to the muscles. Otherwise you may gently pinch and knead the muscles with your
fingers and rub in a circular motion, always applying the pressure towards the heart.

Bathing

As to the correct temperature of water for bathing, diverse indeed are the opinions. Advice on
this subject in connection with bar bell exercise has generally been to use tepid or mildly
warm water for the average man. Especially do we advise against the practice of cold water
bathing by those who wish to build themselves up. Instead, we suggest a hot bath with plenty
of soap following each and every work out. Hot, or very warm water stimulates the circulation
in the muscles at the surface; beside having a cleansing effect upon the skin, something which
cannot be said of cold water. Those who are not used to cold water bathing are likely to
experience a cramping or congestion in the muscles which have been active. Immediately
following exertion, the accelerated flow of blood continues in the muscles, carrying away
carbonic acid and furnishing oxygen where needed.

Cold water will tend to chill and reduce the rapidity of the circulation in the surface muscles,
thereby inducing stiffness. It has sometimes been claimed that hot water is weakening; but
only when continued for long periods of time. A short and snappy hot bath can result in
nothing but benefit. We believe it best to retire after taking the bath, so if practical, arrange to
exercise late in the day. Do not get into the habit of rushing out of doors in cold weather,
immediately after your bath. It is best to stay indoors for about an hour, as one runs a chance
of contracting pneumonia by such foolishness.

We cannot too strongly stress the importance of keeping warm while exercising. To work up a
free sweat is one of the most healthful things you can do. You should dress warmly in cold
weather if your training room is cold. Wear heavy or warm clothing and then remove it as you
get warmed up; but don't chill yourself. Many young fellows hinder their progress in
development and even contract stiff and sore muscles by dressing too scantily when the
temperature is low. This is from reading foolish magazine articles on exercising nude.
Professional athletes don't do such things. They can't afford to. Neither can athletic coaches
afford to let their charges become stiff through such practices. Athletes who know anything
about conditioning wear plenty of warm clothing till they are warmed up, and then they take
cautions to prevent chilling. You have only to observe such athletes in training to realize the
truth of this assertion. Did it ever occur to you that big league ball pitchers have a reason for
wearing long woolen sleeves, even in warm weather?

If troubled with small pimples or to the skin distresses of a minor nature, we advise the use of
laundry soap for bathing purposes, either a borax or naphtha type of soap.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 16a - Determining Proper
Proportions - By Mark H. Berry

If this present volume serves no other purposes, I want it to satisfy every reader in seeking the
solution of one problem. And that is to be able to offer a means of arriving at satisfactory
understanding on the matter of correct physical proportions for men of all types. So many
ideal tables have been published as to make the subject most confusion to everyone. None of
the tables of measurements or standards for arriving at ideal proportions agree, so the
intelligent observer can be excused for deciding that ideal proportions really depend on the
personal opinion of those interested. We only wish this question could be easily and finally
decided by mapping out a table of figures to be applied to every individual. This, however, is
an utter impossibility, as humans differ so greatly as to make each man a rule unto himself.

For centuries, idealists have been trying to determine or arrive at some understanding on the
ideal physical man. Physical perfection has been sought by countless thousands, and yet no
definite scale has ever been determined whereby one could know when this quality was
achieved. It has all been a matter of opinion and regardless of any figures or authorities
quoted, each claimant to high honors has found some authority or figures in support of his
claim. If all humans were built proportionately alike, then it might be consistent to speak of
one type as being ideal. But, when we consider that practically each nationality and race
presents a different problem of physical proportions, we cannot so easily refer to any one type
as being ideal without being unfair to all others.

Personally, I would be inclined to favor the tall man as most nearly approaching the ideal of
physical perfection, providing he came up to certain accepted standards of proportions.
However, it is very rare to find a tall man who approximates any of the standards set down by
authorities, either ancient or modern. Many tall athletes present a most pleasing and desirable
appearance, but ideal standards must be altered if they are to pass, and those who possess the
required girth of each body unit lack the pleasing effect upon the eye. A practically identical
thing may be said in reference to men of shorter than average stature. This type of man has an
easier time developing his muscles to approximate the ideal standards, and in photographs he
strikes an appeal to the eye of both trained and untrained observer. But, if seen personally, the
majority of people will be inclined to reject him as an ideal due to his lack of stature. To
appeal to the eye upon personal observation the ideal physical man should be of at least
average height. However, a man of that height, with both pleasing proportions and ideal
measurements may appear only on paper, and as we cannot make men to order, it is necessary
to arrive at a decision in favor of some existing example regardless of his stature. The males
of one nationality will be found to run towards a short stocky type with thick bodies, broad
shoulders and short legs. Those of another country may be slight of build as well as lacking in
height. The men of still another country may be inclined towards medium height or taller and
excessively fleshy. While those of still another country may be tall and rather slender. Those
who are of the naturally short type with long bodies and short legs will present an entirely
different problem than the tall man with long legs, so far as physical perfection and ideals are
concerned. The long you consider this question, the more you are inclined to decide that it is
necessary to set different standards of physical perfection for each of the most general types
of man, toward which each individual may strive.

It is a matter of fairly good knowledge that animals are limited in size, weight, and strength by
the breed to which they belong. That is, a pure bred draft horse is expected to grow to a larger
and more powerful size than a coach horse or a race horse. The last named horse, while
possessing the proper muscular mass to generate the power necessary for fast racing, is of
very slender construction as compared to the huge draft horse. Among dogs, the same
comparison can be made between the greyhound and the mastiff, the whippet and the bulldog.
Mixed breeding will not give to the offspring the full qualities of each breed, but would bring
about an inferior breed of both the strength and speed types. The highest qualities of either
power or speed will be found only in the animal of pure breed. There would be no sense in
attempting to change one type into the other.

We can to a certain extent draw a parallel in the case of humans. However, among humans
there exists no distinct type to equal the pure bread animal. We do know, though, that human
vary considerable in natural height and size. The majority of men of one nationality are taller
and more massive than the average of another nationality. Even among the members of one
nationality, the members of some families are noticeable larger than the average. As a rule, in
all countries farmers and mountaineers are of a greater stature and size than city dwellers. Not
being controlled in mating as are pedigreed animals, humans do no marry those of the same
size or physical characteristics as themselves. A man whose ancestors were all giants, is quite
apt to marry a woman of small size, whose ancestors were for the most part small. And, on the
other hand, the large woman is likely to choose a man of smaller than average size. As this
has been going on for ages, there exists no particular strain of blood comparable to specialized
types, as in the case of the draft horse or race horse.

While it must be true that some individuals are naturally better adapted to certain forms of
physical tasks than the majority, still the average man cannot determine his own possibilities
unless some steps are taken to bring out hidden qualities. The ancestors of the largest
percentage of people have been of a hard working vigorous type, even though in some cases a
few generations removed. Physical strength is not the heritage of only a few, but is a quality
handed down from vigorous toiling ancestors to millions now living upon the earth. Many
American would have a difficult time attempting to determine the quality of ancestral stock
from which they have descended. It is to be expected that an unbroken line of sedentary city
dwellers could not pass on the same degree of health and physical qualities, as several
generations of healthy, active rural dwellers. If you should find that your ancestors for
generations had dwelt in the slum sections of cities in America and Europe, you could decide
that your chances of becoming an athlete would amount to little. Your ancestors for
generations might have been well to do, with no reason for engaging in physical toil. The
descendants of long lines of wealthy forebears seem to be physically more efficient and enjoy
a better state of health than the average. The reason for this would lie in the popularity of
outdoor activities among the members of the wealthy class, which has existed for a long time.
This having been true of the wealthy class in the past, it is now becoming more true of the
great bulk of sedentary city and town dwellers. Lacking the necessary toil to keep them
healthy, they are adopting various spare time activities to take care of their physical needs.

A man with a bony framework of average or smaller than average size should hardly expect to
acquire the physical proportions of a great athlete whose bones are all of exceptional size. A
great deal has been written about the small-boned man and his chances of developing muscles
of great size. There is absolutely no reason why the man with light bones should not be able to
become exceptionally strong, with impressive muscles of pleasing proportion. But at the same
time we must consider the facts fairly and squarely. Take three men of an equal height, say
five feet, eight inches. One of these men has a wrist measurement of 8 1/2 inches, ankles of 10
inches, his feet are fairly large and broad, his shoulders and hips are naturally very broad, due
to the bony framework, and his arms are long, giving him a reach of about 72 inches. Another
of the three has a wrist of 7 inches, ankle 9 inches, his shoulders and hips may appear rather
broad, but not in comparison with the first mentioned man; this man we will say has a reach
of 68 to 70 inches. The third man has a wrist measuring only 6 inches, ankle 8 inches, his feet
may not be small in length, but in width are very narrow, his shoulders do not appear
noticeably broad, and he is rather small in the hips. His reach is 66 to 68 inches. There we
have examples of three distinct types.

The first man can easily build himself up to weigh 200 pounds or more of good solid muscle.
The second man may develop to about 180 pounds bodyweight, while he third party will be
very well built at 165 pounds, without acquiring any fat. There will, of course, be some great
difference in he appearance of each man as compared to the others. The first man might
develop a chest as large as 46 inches normal, whereas the third man could be well content
with a normal chest girth of 42 inches. The man of medium sized frame would get a chest of
about 44, let us say, but there will be some difference in the muscular mass and shape of the
chest of the heavy boned man as compared to the other two. His chest will be thick in
appearance when viewed from any angle, it will be heavy at the shoulders, and deep and thick
just above the waist. The chests of the other two men, especially the one with the smallest
bones, will present a greater tapering from the waist to the point of greatest girth. The best
effect in physique photography would probably be secured by the man of medium bones, the
fellow with the 7 inch wrist and about 9 inch ankle, this bone size being about the average for
a man of sixty-eight inches height. As to other physical measurements which might be
expected of each of the three men, we will give a rough sort of estimate. It must be
understood by the student that many factors have to be considered in trying to estimate the
probable greatest size of muscle to be attained by any individual. Later on in this volume, we
will try to arrive at rules for determining these points to the personal satisfaction of each
reader. The following figures must be understood as problematical, but they will give you
some basis of comparison between men of varying types.

The heavy boned man could develop his arms and calves to measure 17 inches; his neck an
inch or more larger, and thighs of 26 to 28 inches, depending on other important details. The
second man could in all probability easily attain the following: Neck, 16 1/2 or 17 inches,
upper arm and calf 16 inches, and thigh 24 or 25 inches. The light boned man might well be
contented with a neck of 15 1/2 or 16 inches, upper arm and calf 15 inches, and thigh of 22 or
23 inches. Do you notice that? A difference of one inch between each of the men on neck,
arm and calf, with greater differences of about two inches on chest and thigh. Between the
first and third man, we find a difference of from two to four or more inches. A terrible
difference, to be sure, be we must consider the fact that a dwelling house does not have the
framework of an office building. In the matte of strength, the three men would simply be
classified according to their respective bodyweights of 165, 180, and 200 pounds. We are of
course presuming that each of the three men would be equipped about equally as to muscular
coordination, nerve force, intelligence and so forth.

It is possible for an exceptional 165 pound athlete to be superior to scores of 200 pounders,
and very frequently 190 pound athletes are more efficient than heavier men. However, when
strength or bodily power is considered, the good big man is better than the good little man,
which is a common statement in relation to athletes. While the figures given above were the
probable standards of development for certain types, we must emphasize that such limits do
not really apply in every case, and particularly is this true when considering every part of the
body. It is possible in some cases for a man with poor framework and attachments for upper
body development to have more ideal attachments of the lower body, and vice versa. After
reading all the foregoing figures and comments, you may arrive at some idea as to your
possibilities by studying various photographs of athletes shown in these pages. Then resolve
to study and learn as much as you possibly can concerning your body and the means of
developing it to the highest possible state of efficiency. And bear in mind that although
certain reasonable limits are mentioned for a man of your type, it is possible through proper
application to exceed such standards to a certain degree.

Let us try to reason this question out in a sensible manner, with a hearty regard for an attempt
to arrive at truths. A little study of sound facts will be of great help. The physical proportion
of thousands of representative American young men sheds some light upon the subject.
Consider the shoulder breadth as a mean of judging proportions. Striking an average from
various groups of thousands of young college men, we find in the group represented by very
small youth of five feet, two inches tall, to be about fifteen inches. The average breadth
among many thousands of college students, we find to be seventeen inches, which represents
the average breadth for the young man of average American male height, just under five feet,
eight inches. Other points to be noticed in connection with these shoulder breadths in relation
to height are the breadths of the head and neck. Here we find a variance of only nine-tenths of
an inch in head breadth, between the narrowest and broadest heads, and one and one-tenth
variance in breadth of neck. This fact contributes greatly to the appearance of the great
breadth on the tall man; between the two extremes, we find a difference in shoulder breadth of
four inches, but only about one inch difference in head and neck breadths.

When we figure out proportions, we find the tall man to have a shoulder breadth of 25.6% of
his height, with 24.2 for the short man: in both cases very close to one-fourth the height. The
man of average height figures more exactly to the 25% mark. Table 1 should serve to assist
you in making comparison to your own proportions. It is a mean average of thousands of
American college youths.

These figures, we might say, represent young men of average physical development, or rather
we might say young men who are not developed physically; however, they should prove
interesting in making it possible to make comparisons between average healthy young men
and well developed physical culturists.

We must acknowledge at this time our indebtedness to a book by Dr. Jay W. Seaver,
Anthropometry and Physical Examination, for the majority of the figures of this nature quoted
herein.

Fully matured men with unusually large frames would have shoulders of much greater breadth
than the figures given here. Likewise, well-developed strong men will have shoulders of
possibly two inches wider than the figures of average young men of the same height and
relative framework. A strong man with well-developed deltoids on top of a large frame will
have shoulders of tremendous breadth. In comparison with this increased width of shoulders,
the head breadth will be of the same approximate size as the figures given on the above chart,
thus adding to the appearance of great breadth.

The neck breadth of well-developed men will be considerably greater, the chest width would
also be several inches greater, whereas the hip and waist breadths would be likely to be nearly
identical to those of undeveloped men. Judging from this, you can realize the finer
proportionate appearance. This business of reading figures, lengths, breadths, girths, and so
forth may prove rather dry. If it proves uninteresting to you, then I would venture the
statement that you are not sufficiently interested in the subject of physical proportions to care
to work out standards for your own development. Neither will you be at all concerned about
the subject of discerning the difference between the average undeveloped man and ideal
specimens of manhood. There is no use in talking or reading about ideal proportions, unless
you have some sound knowledge of the basic principles of your subject. Hence my object in
presenting these figures to you.

According to an ancient Egyptian canon, the length of the middle finger was used as a
common measure of all other proportions. Nineteen finger lengths being considered as the
total height, five fingers the height of the knee, eight fingers the length of the arm. Another
system, of modern origin, divides the height of the body into eighths, figuring the head as
one-eighth, the knee as one-fourth, the pubis one-half, the nipples as three fourths, the
shoulder breadth one fourth, and the length of arm spread the full height. Comparing both
these standards to the measurements of thousands of representative American college men, we
find the second mentioned standard most closely related to actual figures. Some standards
agree on the height of the knee as one-fourth of the total height; the height of the pubis is
agreed upon as one-half of the total height. Beyond that they do not agree. The height of the
sternum, according to the second standard, should be 75% of the total height; according to the
second standard, it should be approximately 82%. When compared to the actual measurement
tables to which we have referred, we find the second mentioned standard in very close
agreement. According to the actual physical measurements, the height of the knee is
approximately 26% of the height. The approximate average of the pubis is 50% of the height.
In the case of a figurative average man, the height of the sternum would be approximately
82% of the height of the man. We are all more or less familiar with the general fact that tall
men are relatively longer in the legs than the short man, therefore we may readily surmise that
any such figures as we have just quoted cannot apply to men of all heights. Roughly, perhaps,
they may be applied, but not accurately. To give you a fair idea of true measurements as
compared to such theoretical proportions, let us consider the Table 2.

These figures show that the 82% theory for the height of the sternum is very accurate. It may
be that the ancient Greeks were proportionately long in the legs and shorter in the body than
men of the present day. The errors we find in percentages for the other heights are: in the
pubic height an actual 51% for the tall man and 48 1/2% for the short man, and in the knee
height 26% for the average, 27% for the tall man, and 25 1/2 for the short man. These errors
will prove that which we have already stated about tall men having relatively longer legs, and
short man relatively shorter legs than either the average or the theoretical ideal figures.
Further proof that the same table do not apply to all men.

Considerable misunderstanding exists concerning the small-boned man, and amid the
confusion many men who have an average sized bony framework consider themselves
unusually small boned. To enable you to clear up this matter in your mind, I am quoting
physical measurements of thousands of American college students. The muscular girths are,
of course, very poor in the eyes of physical culturists, but the wrist and knee girths should
prove enlightening. Furthermore, these figures give you a better idea of how the average
healthy young man shapes up, and how he compares with yourself and well known examples
of physical development. When the average reader of this book notes the truth to be found in
these figures, he should realize his chances of acquiring a perfect physique and great strength
are no worse than the chances of any average normal young American of his height. These
figures will prove to you that a man with a seven inch wrist isn't so small boned after all, but
in reality he may have larger wrists than the average man of his height. With training, his
wrists are quite likely to thicken to some extent, gaining anywhere from a half inch up to a
full inch. The wise student will not expect such results in a couple of months.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 16b - Determining Proper
Proportions - By Mark H. Berry

Using 57.8 inches as an average height of the American man, and in the majority of tables we
find this to be the average height figure, we herewith give you a number of comparative
physical measurements (see Table 3).

By no means should anyone confuse these figures with ideal measurements. They represent
the physical proportions of average young college men, and as before mentioned, can be taken
as a good standard by which to judge the proportions of the average healthy untrained man.
You will note the somewhat more husky figures in the O columns, especially in the average
height group. The X columns represent records kept at Yale University by Dr. Seaver. The A
column represents records kept at Amherst. The O figures are from a chart prepared by Dr.
Luther H. Gulick and represent students a physical training school. This would explain the
huskier proportions to be found in the O column. The oldest record on anthropometrical date
in colleges of the United States is to be found at Amherst, where students have had the
advantage of physical examination and exercise advice since 1861. All of the figures quoted
in connection with this discussion are rather old, but serve the purpose nevertheless. Those
whom we might consider the greatest scientists in this field conducted examinations and
experiments some forty and fifty years ago. We might say that research along these lines was
at its height around that time.

Often have I heard an ambitious beginner in physical culture express the wish to develop in
the same proportion as his instructor. Many of these wishes have been nothing short of
foolish, as the instructor was a short man with broad shoulders, while the pupil was of the tall
and comparatively slender type with shoulders of no greater breadth than those of his
instructor. Just recently I heard this same wish expressed by a young man of about six feet in
height; his instructor is of shorter than average height, broad shouldered, proportionately very
long in the body, and short in the legs. The pupil may have shoulders of no greater breadth
than the instructor, though six or seven inches greater in height. The pupil is of the type
possessing a small head and face while the instructor has a head and face of more than
average size. There is a tremendous difference in the skeletal framework of these men; it is
simply impossible for the all man to develop along the lines of the shorter man.

The tall young man just referred to can develop into a wonderful specimen of manhood; in
fact, at present he has a splendid physique. Possessing, as we have mentioned, a small head
and face, with fairly broad shoulders, trim waist and rather small round joints. Providing he
continues the training which has resulted in a forty pound bodyweight increase with several
months' time, he can acquire a more pleasing physique than that to which he aspires. I recall
another case of a man entertaining foolish hopes. A tall fellow, six feet three or four inches in
height, wishing to be built like his instructor, who is nearly a foot shorter, and of extremely
sturdy build. The tall man has shoulders which should be regarded as narrow for one of his
height. His ambitions waned after considerable exercise had failed to produce a build like that
of his instructor.

What so many physical culturists fail to realize, is the difference in bony framework of
various individuals. If a representative group of American young men, standing about six feet,
two inches in height, have an average shoulder breadth of nineteen inches, then men of shorter
stature with an equal breadth of shoulder should have a good foundation for a muscular build.
A short man of five feet, four inches with a shoulder breadth of nineteen or twenty inches,
truly must be consider in a far different light than the tall man whose shoulders are only of
average breadth.

A truly impressive build may be acquired by the short man possessing such shoulders. His
head will hardly be any larger than that of the average for his height, but with shoulders a few
inches wider than the average, his neck will undoubtedly develop to great size, his chest
should expand to a size equaled only by athletes of much greater height. A short man of this
type of build is most likely to have an unusually long body, which is all the more favorable to
a relatively massive development, and exceptional strength.

Referring to the breadths, you may compare the correct breadth as being approximately one-
third of the chest circumference, so you see in a correctly proportioned man the figures would
move up a few points above those quoted for average college students. The neck breadth
would change by one or more inches. Either is our discussion of proportions, we mentioned
certain figures on breadths and girths. As such figures applied only to average
underdeveloped young men, we will now attempt to make a comparison with more
symmetrical proportions. The breadths given for the man of average height represent an
individual weighing 139 pounds, with a 34 normal chest, and 13 3/4 inch neck. Refer to the
second column of physical measurements on an earlier page. As we know, a man of nearly
five feet, eight inches in height, and weighing 139 pounds is very much under weight.
Furthermore, such neck and chest girths are far from what they should be. Suppose we try to
be very conservative, and even at that a man of the bony framework represented should have
neck, calf and flexed upper arm measurements of fifteen inches, normal chest of at least forty,
and thigh of twenty-two inches. Such measurements would indicate a bodyweight of between
150 and 155 pounds, and he would be far from Herculean in aspect.

The figures in Table 4 represent measurements which are far from massive, according to the
conception of muscular proportions you might receive after reading the claims of some strong
men, or the advertisements of some physical culture courses. Don't misunderstand the
intention of the writer and conclude that these figures are suppose to represent the final work
in ideal proportions. By no means do we intend to convey any such impression, but any man
built as these figures suggest, can consider himself very well proportioned. Indeed, he would
qualify as an example of excellent proportions. Allowance will have to be made for any
variance in ankle and wrist proportions. An individual may have a thin wrist and thick ankle
or vice versa.

The error to be found in connection with most table of measurement I have seen is that while
they propose to represent the possibilities of development, very few well developed men
attain such girths. I would suggest that you look over the measurements of such famous
athletes as Sandow, Hackenschmidt, Saxon, and so forth to be found in another chapter. You
will then realize the impossibility of attaining some of the girths as widely advertised unless
you are gifted with and unusual frame. In some athletic circles, a belief exists to the effect that
the athlete should be possessed of a tapering build, tall, broad of shoulder, narrow of hips and
legs; a deep, round chest and good-sized arms are admired, but nothing like the muscles on
the legs is expected. Just why this sort of idea of the athletic build should have gained
popularity it is extremely difficult to imagine. As far as we can determine, an ideal of this
nature must have gained a hold on the imagination due to a general admiration of the tall,
relatively slender athlete. In the present volume, we might point to photographs of Anthony
Sansone, Tom Tyler, and Dave Willoughby as sterling examples.

To tell the truth, personally, we admire the tall fellow, and we can readily understand such a
feeling on the part of the general public. The athlete of the type represented by the three men
just mentioned is naturally narrow in the hips and his legs appear slender in contrast with the
short stock fellow or the tall, heavy athlete, especially when no attempt is made to make the
leg muscles prominent. However, a great deal of this effect is due to the length of the leg
bones and a natural trimness of the joints. The muscle is really there, but is stretched over a
great length. That the strength is there, no one will deny, as we have only to point to the
lifting ability of Tyler and Willoughby. Sansone is not interested in lifting for records, but we
have only to judge of the shapeliness of his muscles to know he has the potential power if he
wants to apply it. As much as we admire this tall and comparatively slender man, as a strength
and development enthusiast we must consider certain other values. We know that in actual
strength the six-footer weighing one hundred seventy-five to one hundred eighty-five pounds
does not compare in strength with the man of the same height who weighs fifty pounds more.
Then again, we find a shorter man weighing in excess of two hundred may be fore more
efficient at either lifting or general strength. Charles Rigoulot is of average height; muscular,
and not fat looking as he has been in recent years. Such a degree of development was not
abnormal to him, as his bony framework was adapted to an extreme type of muscularity. Of
course, many other men have been born with an equally heavy skeleton, but they have failed
to arrange their lives in a proper manner to build a natural limit of physique. It is foolish to
refer to fully-developed muscles as being "dormant." We do not expect to tax our mental
powers to the limit at all times, nor do we expect the heart, lungs, and other vital organs to be
just strong enough to carry on the everyday duties attached to keeping us alive; in a high state
of health, the body working well within the limit at all times, with plenty of reserve for
emergencies. Efficiency, both mental and physical, is maintained only when there is plenty of
reserve. What weak, spineless creatures we would be if our muscular structure only needed to
be powerful enough to carry on the ordinary duties of and everyday existence.

While it may be natural for one type of man to develop along the tapering, broad-shouldered
and relatively slender-legged lines, another man with a heavy skeleton would be very much
underdeveloped if built in os was Sandow, and Saxon was very little taller than average,
though Gorner and Steinbach both stand around six feet and weight about two hundred forty-
five. Some individuals are altogether too prone to speak of abnormal development; something
we are at a loss to properly define. Certainly we know what is meant in theory by the
expression "abnormal development." But in a practical sense, we fail to conceive of such a
thing. Refer to the photos of Stanley Zbyszko and you will have an idea of the type of
muscularity referred to by some persons as abnormal. At other times, you will hear such
muscles called "dormant muscles." The implication being that the muscles are useless in
every day life and merely of value to the possessor at infrequent periods. Now, so far as the
average man is concerned, the muscular development of Zbyszko would be abnormal, simply
for the reason that he couldn't hope to attain anything approaching it. To the average man, an
equal degree of development would be impossible, regardless of what system of exercise he
followed. The truth of the matter is, no other man of his height has ever attained such
development, nor has any athlete of a different height attained a proportionate degree of
muscular massiveness. We are referring to the Zbyszko of a few years ago at the time he was
purely proportion. The man with broad hip bones and large joints has the potential framework
for a heavy development, and we expect to see it on him. In fact, we admire the extremely
muscular physique because it gives us an idea of the developmental possibilities of human
muscles and great strength. Look at the tremendous development of Charles Rigoulot, five
feet, eight inches in height, and two hundred and thirty pounds; yet he is quick as a flash in
action, and handles weights beyond the limit of any other human, in a quick and supple
manner. Of what use would Rigoulot be physically if built in proportion to Sansone,
Willoughby, or Tyler? Possibly he might weigh as much as one hundred and sixty-five
pounds, and granting he would be just as fast, where would his wonderful strength be? If the
larger muscles were unnatural, the individual would be unable to move them properly, and in
fact, it would be impossible to properly nourish them.

We can only reasonably conclude that the man of heavy bony framework which is adapted to
a massive development also has vital organs of greater size to properly nourish the muscles
nature intended him to have. If he neglects to take advantage of the potential powers born in
him, he simply goes through life in a low state of health efficiency. Through the means of
proper exercise, he may build muscles and strength in proportion to the framework his
forebears handed down to him. Truly, the man of the rangy type, regardless of his height, may
develop a most pleasing build, especially if his hips are narrow, his legs are straight, and
shoulders quite broad in comparison with the rest of his body. This type produces the most
graceful looking figure, but never the physique of most exceptional power or ruggedness. As
physical culturists, we are interested in the relatively slender fellow, but as strength
enthusiasts, we are interested in the type which produces the greatest bodily power and the
muscular development essential to the highest degree of strength. It is in reality this last
reason that makes us gaze in awe at the colossal, beefy strength athletes, who possess nothing
in physical beauty, but in the production of pure, unadulterated power, they have it; men like
Cyr, Swoboda, Miller.

We have just brought up an important point to be considered in discussing the question of,
and deciding upon ideal proportions. All men of one height do not have the same length of
arms. The man with extra long arms generally has shoulders of far greater than average width,
which also tends to complicate the problem considerably. According to the majority of ideal
tables, the arm span should be equal to the height, but upon strict investigation of facts,
arrived at by measuring athletes and well-developed men, we are most apt to find the span of
arms to exceed considerably the height of the individual. The trouble with charts of average
measurements, such as those of leading colleges, to which we have previously referred, and
upon which ideal tables are mostly based, is that they represent an average run of men and not
exceptionally well-developed men who might be used as models of physical excellence. A
short man, standing no more than five feet, four inches in height, may have an arm span of
four to six inches in excess of his height. Whether or not this would prevent his being
considered as an ideal type, the fact in which we should be most interested is the relative ease
with which he may develop the muscles of the upper body. Among those of short stature who
excel as athletes in all branches, you will find a predominance of this physical type; broad
shoulders, long arms, long body and proportionately short legs.

The same thing will be found true only to a less extent, among athletes who are of average
height or even taller. It is only among very tall athletes that the arm span will be no greater
than the height. I am referring to athletes of outstanding ability and exceptional physique. The
man with shoulders of greater than average breadth and fairly long arms, develops arm,
shoulder, and chest muscles much easier than the man with average bone length. As a result,
he is able to do things of an athletic nature with greater ease, and although his legs may be
short and not proportionate in size, he is physically efficient on his feet. This type of man is
likewise more apt to develop the highest degree of strength compared to bodyweight. And of
importance to us in this discussion, a degree of muscularity most nearly approaching
perfection when judged by the experienced eye. From a health standpoint, the man of this type
we are at present considering, is vitally more efficient. Broad shoulders and a predisposition
to roomy chest development, plus long body in relation to leg length, mean extra room for the
vital organs. Besides being better for vital functions, the endurance and recuperative powers
should be of high quality.

I realize this discourse may seem to have strayed from the original intention of arriving at
some satisfactory conclusion regarding ideal proportions. However, it is my wish to convince
you of the confusion attending any such attempt to set up invariable standards. The more we
consider the subject, the more we will become convinced of the necessity of some medium
other than the tape measure, by which to judge of ideal and perfect proportions. The very
word proportions gives us the key. The experienced eye must serve to judge of the correctness
of proportionate size of one part of the body as compared to another. Granting this to be so,
the next point to be observed, is some standard by which the enthusiast may judge himself
personally, both as to his degree of proportion and as to his nearness to perfection of muscular
size as compared to his bony framework. Sometime ago, in an article written for STRENGTH
Magazine, the writer declared the face head the best standard for deciding proper proportions
for each individual, the trained eye being the best judge. Truly, difference of opinion will
creep in here as to the exact degree of development of muscularity, but such failure to
recognize a common standard is to be expected, regardless of the method adopted.

Taking the width of the face and head as a criterion, we should decide first as to whether the
neck is properly developed in proportion. Now, as a little thought will convince you, this first
step is correct whether your ideas of ideality lean towards the exaggerated Herculean or the
immature Apollo-like figure. The inexperienced person may be impressed with the
appearance of a physique which would be considered altogether undeveloped by the
connoisseur who has grown used to gazing upon good physiques and expects to see
something most extraordinary before becoming unduly elated. The average man or boy may
be impressed by a type of muscular development which would not be impressive to the
experienced observer, whose eye is trained to judge muscular development and proportions.
The man or boy with eye untrained in such matter can serve as a good judge of
impressiveness alone, but not for symmetry or proportion. The muscles of an athlete may be
huge but unsymmetrical; nevertheless, impressive. The thoroughly trained eye is needed if
judgement of symmetry and proportion is to be worthwhile.

The neck should conform to the physical type of the individual. Thus in the second step, you
have a way of arriving at some definite conclusion as to the proper size of the flexed upper
arm. The short, thick set man should have an arm somewhat smaller than the girth of his neck.
Figure one inch difference for the short man of this type and two inches for the tall man of the
same type. The proportionately slender man, whether tall or short, should have arm and neck
girths of about equal size. As we are considering two extremes, the short thick man and long
slender neck, we must expect variations of all kinds in between. Judge by the appearance of
the neck as compared to the face. In doing so, consider whether the face, also including the
head, is round and full when viewed from the front, long and thin, or of a square type with
prominent jaws. Due to these variations, you will find exceptional cases, where the proportion
appears correct to the eye, but the tape measure tell a different tale; the eye should be a more
sensible means of judging. In case you question our use of a tape when the eye is to be the
judge, let us explain that this chapter is intended as a source of information to those who wish
to become expert in judging physical perfection in their own case as well as in viewing the
poses of others.

The forearm must conform to both the upper arm and size of the hand. The chest should
appear full and roomy as compared to the waist, possessing a full arch in front and a long
tapering curve in the back when viewed either from the side or the rear. In depth, the chest
must be compared to the length or depth of the head, and the waist and hips as well. The waist
must be trim and muscular, clean cut and minus fat, but not too slender so as to give a wasp-
like appearance. A degree of graceful symmetry must exist between the waist, hips, and
thighs. If the hips are narrow and the buttocks small but shapely, the thighs may be slender
without detracting from the general appearance. Broad hips and prominent buttocks would
call for a square and thick set waist in order to preserve proportions. Then the thighs would
have to be very well built and muscular. Well rounded, tapering curves on the front and sides
of thighs and a full curve in the back of the thighs should be looked for. The calf should
conform to the standard of the neck and upper arm. The tall, rather slender fellow, or small
fellow built along identical lines should have neck, biceps, and calf of about equal size. The
fellow with extra broad shoulders, long arms, and short legs would have calf smaller and neck
larger. In either case, the calf must appear full and round in proportion to thigh, knee, ankle
and foot.

With all the foregoing duly considered, experience in observing well-developed men, both in
the living flesh and in photograph, will prove the only satisfactory means of ripening the
judgement. Following, you will find more tables of comparative measurements, this time
suggesting figures to which one may reasonably expect to develop rather as compared to both
the average figures previously quoted and exceptional figures seldom attained. Before you
may expect to competently judge of ideal perfection, you must consider in turn each chapter
of this volume and having read the entire book from cover, reread this data on proportions.
PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular
Development - (circa 1930) - CHAPTER 17 - WHAT ARE YOUR
CHANCES? - By Mark H. Berry

The average novice in physical culture may entertain no definite ambitions regarding his
future. Possibly he entertains no hopes of becoming world famous, either for shape or
strength, and may even consider himself hopeless as an athletic candidate. Nevertheless, it
would seem to us that even the least ambitious among beginners must secretly wonder at his
possibilities of attaining a well-developed body with a degree of strength at least greater than
the average man can claim. It is only natural for a man to feel some pride in his physical
appearance and physical strength. We know from experience in corresponding and conversing
with men in all walks of life the shame and feeling of inferiority which the minds of men.
Though every attempt may be made to hide the true feeling from his associates, and a brave
front may be maintained to cover up his realization of physical weakness, the man may be
ashamed to appear on a bathing beach and qualms of sensitive backwardness may overtake
him at the suggestion of disrobing in front of his fellows. Can it not be true that this mental
attitude on the part of the majority of men really accounts for the great multitude who are
unable to swim, and never make a serious attempt to learn? Who can deny that more men
pride in attiring themselves in the latest stylish raiment, than appearing publicly in athletic
attire?

The great majority of men and youths "dress up" on holidays and week-ends with some
feeling of personal pride; personal pride in the clothes they wear; but the same feeling of self
satisfaction is missing even among the proportionately few who do appear on the bathing
beach. Clothes of which the man may be proud can be purchased everywhere, for a certain
sum. But, shapely muscles cannot be so easily acquired; there is also a price to be paid for a
physique of perfection and the degree of health which is certain to accompany it; outside a
small monetary consideration for competent instruction, the price consists of a certain number
of hours spent in exertion. A man may be unwilling to sweat a little to acquire manly strength
and a physique of which he need not feel ashamed, the majority of individuals will go to
extremes to keep up appearances in clothes and personal attire so as to command the respect
of their fellows. This is due to a false sense of values set up and maintained by society in
general. To take pride in the appearance of one's clothes is commendable, but to place a
higher value on tailored appearance than on the appearance of the human body is false and
unnatural. Weakness and disease can only result when such comparative values are
recognized by society. Every normal male has within him the possibilities of acquiring a
perfectly proportioned, strong and healthy body. It must be realized than only a few men can
acquire strength in the proportion possessed by world champions. Still, considering the small
percentage of men who take the trouble to train for and acquire exceptional strength and
development, any normal man who makes a conscientious attempt at exercising regularly
stands a splendid chance of being recognized as a member of the "perfect man" class and as
strong man of exceptional ability. If the ambition is no higher than the possession of a finely
developed physique and strength simply greater than that of the average man, then the
attainment depends only on following certain well known principles, and is within the reach
of even those who have some fault in their make up. Stop for a moment to consider the
remarkable transformation in the cases of Joe Nordquist, and Alan P. Mead, who overcame
the handicap of having only one good leg, or of Bill Raisch, with the burned arm which
physicians declared beyond repair. These mane have attained a place of fame in the physical
culture and theatrical world. Within this volume we also mention a few other outstanding
cases of those who were seemingly hopeless, yet we have cases where men with congenital
club foot acquired a degree of development and strength of which any normal man might be
proud.

We might say, if it were necessary to mention any general rule governing the chances of a
given individual acquiring exceptional development and strength, that some few things may
be observed as guides. The man with a larger than average bony framework has fine
possibilities of developing unusual proportions. To determine if your bones are larger than
average, refer to the tables given in another chapter, where the average girth, shoulder
breadth, and so forth are given for American young men. The shoulder breadth is taken by
measuring the width from the outside of one deltoid to the outside of the opposite deltoid,
about two inches below the bony formation on the point of each shoulder. Do not take a tape
measure and measure around the upper back, but calculate as accurately as possible the width
of the shoulders; calipers would serve best as a means of measuring, but few would have
access to calipers of sufficient size.

The length of the arms measured from one finger tip to the other is important when computing
the bony framework. Among the average run of men, the arm span is either equal to or
slightly less than the height. The average short man will have an arm span closest to the
height. The man with longer than average reach, we should say, has things in his favor as far
as potential physique is concerned. The majority of men possessing exceptional development
will be found in the long-armed class. And, as regards the development of strength in an
extraordinary degree, the same is true, with the possible exception to this rule being in the
colossal class. Men of extremely large frame, standing well above six feet, are not so apt to
have arms of proportionately great length. The type of man to whom we refer as an exception
is the class who generally develop into the ponderous type, weighing in excess of two
hundred twenty-five. Some little misunderstanding exists concerning long arms and strength.
Even some men who are recognized as authorities will state that extraordinary pressing ability
should be possessed only be the short-armed man, and they will sometimes go so far as to say
that the long armed man cannot become good at certain feats of strength.

I remember just a few years ago writing to a man who is generally accepted as somewhat of
an authority. It was directly after John Y. Smith, a sixty year old man weighing 154 pounds
had alternately pressed a 100 lb. dumb bell in each hand three times. This man mentioned, in
replying to my letter, that Smith must have short arms. The truth of the matter is, John Y., has
arms of unusual length. Then just recently I noticed the assertion of some persons that Bill
Lilly must have short arms to be so good at the Shoulder Bridge. Bill's correct height is five
feet, five inches, and his reach is five feet, ix and a half inches, making no attempt to stretch;
in fact, I believe he could add another inch to the arm span measurement by stretching a little.
To show you how opinions are formed by one or possibly a few authorities and then adopted
by the great body of enthusiasts; for in no other way would so many individuals have this
mistaken impression; let me mention another case concerning the Two Arm Pull Over.

Two of the best men of whom I know on this particular feat are of the unusually long-armed
type. Both are shorter than the average in height, yet their arms are probably as long as the
average tall man; one of these men stands about five feet, four inches, yet his reach is seventy
inches, a difference of six inches. Yet, it is generally supposed that short men should excel on
this feat. We are even unable to find any basis for the belief that only short-armed men excel
at holding out, or muscling out, weights at arm's length. This false impression may have
resulted from observing the apparently short arms of some of massive giants who excelled at
holding out weights. As we previously mentioned, tall heavy men are not so apt to have long
arms in proportion to their height. Then combined with the great girths of their arms and
body, the arms may have seemed short. Among the strength athletes of my personal
acquaintance, those who excel at muscling out weights have arms of greater than average
length. In another chapter I call attention to my conviction that long-armed men have better
attachments for developing muscles, which results in corresponding strength.

To arrive at a sensible idea of your potentialities in development, refer to the numerous

photographs illustrating this volume; also not the comparative measurements of different
athletes and models. You must observe whether your face and head is naturally long and
narrow, or broad, and either round or square. Also note how your hands compare in size with
other men; if your joints are large and heavy, you have a much better chance of acquiring
exceptional development. Look for photographs of athletes of your own natural type. Be fair
and candid with yourself, and don't expect to equal the proportions of a man of an entirely
different bony framework.

The wrist girth of an experienced strong man must be figured as somewhat larger than it
would otherwise have been; anywhere from one-half to a whole inch; as continuous strenuous
exertion will tend to thicken the tendons and ligaments of the wrist and to some extent
separates the small bones composing the wrist. Another benefit claimed for regular physical
exercise is a thickening of the periosteum covering of the bones and of the entire skeleton.

It may prove both natural and interesting to discuss the type of measurements that would
constitute possible human limits, and then to mention probable limitations in your own case.
The flexed upper arm is so often used as a standard that we find it almost impossible to
disassociate the biceps from physical proportions. Experience with physical culturists and
strong men has taught us to have doubts in many instances when the upper arm girth is
concerned; however, many figures are quite reliable. Supposing from force of habit, we start
on the upper arm and from there on proceed through all the main muscular girths. We are
fairly certain of some strength athlete possessing arms of twenty to twenty-one inches. The
latter figure was the greatest arm girth attained by the great French athlete, Apollon. He stood
just under seventy-seven inches in height, so his arm was 27 1/4% of his height. Louis Cyr
was credited with twenty-two inches, which, if true, would be about 30% of his height.
Stanley Zbyszko is slightly shorter than Cyr, and his arm has been claimed to be twenty and
twenty-one; around 30% of his height. Ivan Samokov would likewise have an arm of about
the same proportion. A man of average height, sixty-eight inches, would have an arm of pretty
near the same. A short man, standing only five feet, two inches in height, would have an arm
of eighteen and a half inches. We are fairly safe in making the statement that no man of such
short stature ever had such an arm. A sixteen inch arm would be truly massive on a man of
that stature. Otto Arco claims to have had a seventeen inch arm at his best, and he stands
about sixty-two inches. This would be about 27 l/2%, or in equal proportion to the arm of
Apollon.

The above represent human limitations of muscle. A man of average height with a seventeen
inch arm has something far out of the ordinary, and it would be one-fourth, or 25% of his
height. In the same proportion, the man of five feet, two would have an arm of 15 1/2, and the
six footer would have an arm of 18. Some athletes have such arms, but they are quite rare. We
might therefore conclude, so far as arms are concerned, that 25% represents an exceptional
measurement among strong men, while 27 1/2 to 30% represents truly massive girths,
possessed by few men in history.

The biceps, neck and calf are very often supposed to measure equally on the ideal figure. In
another chapter, we discuss the possibilities of this theory being sound. Actually, we may find
the neck most often the largest of the three. We can safely conclude that the percentages
stated for the arm may be used as a guide in computing neck girths. It will be far more
probable that the 27 1/2% to 30% girths may be possessed by a greater number of athletes
than for the same percentage to be developed on the arm. As for the calf, we find Apollon had
a calf of 26 3/4%. The gigantic Louis Cyr had a calf of 39 1/2%, if a measurement of twenty-
eight inches was true in his case. To be more practical, we find a percentage of 25% to
represent a calf of exceptional size, very well developed, but not huge. Thighs in proportion
would be between 35% and 40%. The chest is regarded as one of the most important parts of
the human anatomy. The massive Louis Cyr, with a chest of about sixty inches, had an 84
1/2% chest. Apollon had a chest of about 67%. A man with a chest equaling 70% of his height
can pride himself on having a most exceptional chest girth.

All of the above proportionate percentages can only be equaled by men with great natural
potentialities. Nor is it essential or desirable that he should. Though Tony Sansone will not
divulge his true measurements, we can guess and calculate therefrom. The man of average
frame might develop the proportions of the Sansone type, with the following percentages:
Chest 60%; arm, neck and calf, 21 or 22%; thigh 32%. These percentages might represent a
finely proportioned specimen of manhood, in a naturally slender fellow. Of course, for a short
squat built fellow they would be far from satisfactory, but many tall men need nothing better,
and yet acquire a perfect physique.

Within the present volume you will observe men who, although short of stature, have been
content to make the most of their natural height. That they have been successful in doing so is
proven by a glance at their magnificent physiques. Those who are of average height, or taller,
are often inclined to look upon the short man with a belittling attitude. Many men cannot
conceive of the short man being possessed of an exceptional physique or great strength. Even
among physical culturists, who should know better, there is often an inclination to discredit
the achievements of the man who happens to be a few inches under accepted tables for
standards of height. Should a short man be acclaimed the possessor of a marvelous physique,
or honored as the most ideal in perfection of proportionate physical development, there are
some who are unwilling to admit that a short man can be looked upon as an example of the
highest attainable aims in a physical sense. Such an attitude is altogether unfair.
For instance, consider the physique of Mr. Otto Arco; marvelous is indeed a weak superlative
to apply when referring to this athlete. Here is a man who has, for years, been acknowledged
as possessed of ideal masculine muscular proportions. There is nothing left to be desired so
far as his development is concerned. Every single muscle is under the immediate control of
his will; his control is absolute. You are certain to be impressed at the perfection of his
development.

Some taller men might be apt to look down upon Otto Arco, were they to meet him in street
attire. Before hastily adjudging him as lacking in physical abilities, it should be remembered
that he been very successful in wrestling with heavyweights, even though weighing in the
lightweight class, and it takes a real good big man to exceed his lifting records.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 18a - OVERCOMING YOUR
DEFICIENCIES - By Mark H. Berry

One of the prime essentials of physical training science is the correction of physical defects.
We may have in mind the ultimate betterment of the human race, raising the majority of
humans to a much higher state of physical and mental efficiency than now enjoyed by any
individual. We cannot, however, begin to accomplish these high aims until we reduce the
number of persons who are below normal to a minimum. Presuming there will always be a
certain number of persons below normal due to injuries and the aftermath of serious disease, it
must be realized that at the present time the largest number of humans are physically below a
healthy normal and the mean average could not possibly be taken as a normal state of health,
development and strength.

I have before me thousands of figures showing various measurements of the American youth
in several great Universities. The proportions of the average college student show a physically
inferior type of young manhood, when compared with even the most conservative tables of
"ideal" measurements. Certainly the young men in our colleges, composed of youths in the
late teens and early twenties, represent a higher type, physically than the average citizen 18 to
30 years of age. The average college youth must be considered as a very much undeveloped
young man, so far as the physical culturist or idealist is concerned. This, then, only gives us a
slight idea of the weak and undeveloped state of the average citizen. Before we can suggest
measures for the correction of any physical defects, we must arrive at some normal conclusion
regarding the physical state which must be accepted as normal as well as the higher type may
be accepted as more ideal. The primary aims of the individual who is below par should be
directed towards reaching the state recognized as normal. Having corrected the defects, the
ambitions may then be directed towards perfection.

It matters considerably whether your physical defects consists of lack of muscular

development of certain parts of the body, or a condition such as bow legs or knock knees; the
latter two conditions in many cases result from uneven development of the leg muscles, and
may be corrected by means of proper exercise. However, if the bones are bent as a result of
rickets in childhood, or the legs vary from normal due to some peculiarity of build, it may be
impossible to actually bring about any change altering the appearance by a complete
development of the leg muscles. If you are bow-legged we must first determine why. Stand
before a mirror and observe where the bend occurs. If the lower leg bones seems fairly
straight and the bow is caused by a deflection at the ankles and knees, we may prescribe
proper exercises to develop the muscles on the outside of the thighs. A long swelling curve of
the lower leg bones is quite natural, so if a bowed condition of the legs is caused by this
curve, it is only necessary to properly develop the calf muscles.

To correct knock-knees, we have to develop and strengthen the muscles on the inside of the
thighs, providing the condition is amenable to correction. Some men are naturally knock-
kneed due to broad hips and formation of the ankle and knee joints. You may easily notice
that women, as a rule are knock-kneed as far as the bones of the legs are concerned. Still, if
the legs are properly filled out with flesh, the condition is not apparent. If the leg bones of a
woman run straight as in the case of the majority of men, a bow-legged appearance is quite
evident, though the legs are actually not bent. A man with a natural inclination toward knock-
knees may overcome the appearance by filling out the legs with muscle. Whether a person
toss in or out is very important in connection with the correction of either bow legs or knock
knees. We do mean by this that a person whose legs are bent one way turns his feet in a
certain direction. The reader knows from observation that this is not true, as some bow legged
persons are pigeon toed while others toe out very much. In either case, the appearance of the
legs can be changed considerably by the person making some effort to change the position of
the feet while walking. The big objection to the practical application of this advice is that
most persons are very conscious of the manner in which they walk, and to change their
manner of walking would make them fearful of ridicule. While it seems most natural,
theoretically, to advocate walking with the toes pointed straight ahead, we must consider that
some persons inherit an inclination to walk toeing in while others find it most natural to toe
out. This may be due to the formation of the feet, ankle, and knee joints. By means of
conscious effort, the manner of walking may be changed, but at the same time we doubt very
much if it is practical for every one to attempt to walk with the toes pointing straight ahead.

Allow me to digress for an instant to mention something we have observed. Two middle aged
sisters in whom there was born a great urge for walking, and although they themselves never
had occasion to do a great amount of walking, the male children of both were born with the
urge for fast and long distance walking. It is strange to relate that one sister always had
walked with toes pointed out at an exaggerated degree, while the other has always walked
with the toes turned in. Or, rather, there may be nothing so strange in that fact, but it is very
strange that the male children of these women should point their toes exactly in the manner of
their mothers. We have not had an opportunity to observe whether or not these characteristics
were handed down from generations back, but the one living parent of the two women to
whom we referred walks with his toes pointed straight ahead. Furthermore, among the
brothers of the two women, the toeing in characteristic is very predominate. In support of the
contention that these characteristics are inherited, let us point out the oddity that the majority
of the members of the second and third generations toe in while one sister who toes out has a
son who walks in the same manner. It is also quite evident that bow legs run in some families,
which can only be due to a peculiar formation of the leg joints.

In cases of this kind, we may actually bring about a change in the appearance of the legs, but
an actual alteration of the bowed condition can hardly be expected. Referring again to the
matter of changing the position of the feet, it was our intention to call attention to the
possibility of bringing about a complete development of those muscles which might be
lacking in size and shape.

Another observation we have made, and one which you may quite easily conduct to your own
satisfaction concerns the proportion of men and women with good calf development who toe
in. Some may actually be placing the feet in straight line, but the impression is created by a
pigeon toed walk. An observation of this sort cannot be accepted as final for the reason that
too many things must be considered. It is possible to observe only a limited number of men
whom one can only see in athletic, gym, or bathing costume. That is, you cannot walk along
the street and observe upon the average man whether there is any connection between good
calves and "toeing in." Then again, among well built girls who have schooled themselves to
walk in a dainty or graceful manner, you would hardly find any walking with toes turned in.
Possibly in the days before they realized the possession of shapely legs, they may have
walked in that manner. Observation among girls who are no so particular as to the manner of
walking will tend to show some connection between well-rounded calves and the manner of
walking to which we have alluded. When speaking of a good-looking calf in this respect, we
refer to the muscles on the inside of the calf. Sometimes you see a calf which looks good from
the side, but a front or rear view shows it to be lacking in shapeliness. It is very rare for a calf
which is well-developed on the inside to show to disadvantage in any position. A well
rounded and properly developed lower leg, of course, needs full development on all sides, but
a poorly looking calf is generally lacking in the inside bulge of the muscle.

Certain we are not going so far as to presume that everyone who toes in has well shaped legs,
as such is far from the truth. What we refer to is the great percentage of persons with good
calves who toe in. We trust you discern the difference in meaning which we intend to convey.
Rather than good calves resulting from turning the toes in while walking, it is quite likely that
the mode of walking is influenced by the formation of the calves. If the latter were true, then
we would have to decide what caused the calf development among those who live under
natural conditions, as primitive people, very few will be found who walk with the toes turned
out. There seems to be little reason for questioning the manner of walking with the toes
pointed straight ahead or slightly turned in as being most as being the most natural.

The habit of wearing heels on shoes, and particularly high heels, has undoubtedly leg to
turning the toes out. This mode of walking is supposed to be more graceful and pleasing to the
eye. Truly, a decided pigeon-toed walk is far from graceful, and while modern shoes are worn
a slight toeing out probably does look best. The "Charlie Chaplin walk" is by no means
graceful or good to look upon, but we doubt if it is any worse than and exaggerated toeing in.
In our way of thinking, a physical balance is maintained, regardless of the manner in which
you walk, providing the body is carried erect and you really walk. It is taken for granted that
we do not include a slouchy, shambling, or shuffling gait. As agreement has never been
reached regarding the proper way to walk. In the army, where they make a business of
walking, it all depends on which army you belong to. In different parts of the world, the
armies march in somewhat different gaits. For instance, the "German goose-step" compared to
the U.S.A. stride. One authority on walking will tell you to lean slightly forward, while
preserving an erect carriage, and let the forward progression be governed by this forward
inclination of the body. Most authorities agree on a very erect carriage, modified heel and toe
stride, while the first mentioned style of progression would require the weight to be placed on
the ball of the foot, the heel to be used only incidentally. A correct heel and toe bring the
knees into action very little, the drive coming from the hips; while many people walk
correctly enough while employing very free action of the knees, which places the main work
upon the thighs. We have digressed somewhat from our original intention in a discussion of
walking, in order to make certain a proper understanding of the part of the reader.

What we started to say was-as long as the individual really walks- a muscular balance is
maintained, and while a toeing in action of the feet may be better for development purposes,
one who toes out may walk just as fast as the one who does not. I have heard it claimed that
good walkers always toe straight ahead or toe in, but this claim is certainly not substantiated
by fact. Now, it is to be observed when the toes are turned either in or straight ahead, there is
an entirely different action of the foot and lower leg than takes place when the toes are turned
out while walking. In the first mentioned style, the calf is brought into more direct action in
raising the heel, while in the latter style the calf muscle more or less locks itself and the effort
is placed on other muscles to compensate for the loss of calf action. If there was any close
connection between calf development and walking ability, the man with the largest calves
would be the best walkers and among competing pedestrians we would find the best calf
development. Such, however, is not the true state of affairs. That there is some connection
between good inside calf development and the rapid forward progression of the body is
attested by the splendid calves to be found among first class sprinters. In walking, other
muscles may claim some extra share of the burden and preserve an equal balance of
efficiency, but in sprinting, the last ounce of effort is required of all the muscles involved. At
least, we believe that to be a fair definition to apply to the case.

The calf muscles bearing the greater brunt of the work of propelling the body forward, are the
gastrocnemius, the soleus, the flexor longus pollicis, the flexor longus digitorium, and the
tibialis posticus: various other muscles play an important part. The point to be remembered in
connection with exercising such muscles is that as long as the complete action of the limb is
involved, all of the muscles, of both major and minor importance will be benefited. However,
at present we are discussing the muscular action of walking in relation to the calf, with a
possible solution of whether the manner of walking has some bearing on the development. As
I have just said a short while ago, a balance is preserved by the muscles regardless of the
manner of placing the feet; but while we may walk just as efficiently in one way as in another,
the result in muscular development may not be as satisfactory. The flexor longus policis
muscle which we have just mentioned has the function of governing the main effort of the big
toe in conjunction with extending the foot. This muscle will be brought into most active play
when toeing in or straight ahead. An exaggerated toeing out would result in giving this muscle
only a small share of its rightful work. The other two muscles, mentioned directly after the
above, will do a greater amount of work when the foot is pointed straight ahead, or when the
toes are turned in slightly. The gastrocnemius and soleus muscles carry on the greatest amount
of the work, consequently they are the strongest and the best developed of the lower leg
muscles. Toeing out continually will result in developing and strengthening these muscles on
the outer side of the leg, which is more desirable. Furthermore, as we have hinted, the straight
or the inward turning of the feet will bring about a better development of the three underlying
muscles above mentioned. A greater bulk underneath will tend to increase the bulge and
circumference of the entire calf.

Probably the most common physical fault to be observed amount the great bulk of humanity is
the condition or defect of carriage known as round shoulders. The majority of persons are not
concerned as to whether or not they stand or walk erect, but among those seeking physical
fitness grave concern is entertained. We would venture to state that although normal muscular
tone is responsible for the proper relative positions of each part of the body, a mental
condition is most often to blame for anyone being round shouldered. If one fails to be
concerned regarding his carriage, and occupational habits engender faulty posture, then a
stoop shouldered, round shouldered, or partly hump backed condition is most likely to result.
It is not our contention that so far as the average person is concerned, a desire must exist in
favor of proper posture. Some individuals work at the most arduous forms of toil and yet
remain erect, and in an instance of this sort we would say the physical efforts have been so
properly distributed over the entire muscular system as to result in balanced muscle pulls
among the muscles of progression. The chain of muscle groups known under the term of
muscles of progression are mainly responsible for holding the body properly erect. We refer
in particular to the great muscles of the legs, buttocks, and back. When a balanced condition
of strength is present in these muscles the shoulder blades are pulled down and back, the head
is held erect on top of the spinal column, and the entire body is well-balanced on the feet. You
may have notice laborers who work all day with pick and shovel in a bent over position, but
still walk erectly; but the majority of these will be of the short, and stocky type of build. The
stocky man compactly built and due to being thick in proportion to length, a permanent bend
is less likely to occur. Slender men, especially those who are tall and slender, are more prone
to faulty posture.

As it was our intention to state at first, mental condition on the part of some people
predisposes to faulty posture. They fear ridicule if seen to walk with shoulders back and chest
out. The average person is only too likely to look upon correct posture as an exaggerated way
of walking, sitting or standing, and then the slouchy, "street corner tough" sort of carriage is
least likely to provoke comment among average people. The soldier is trained in correct
posture through compulsion until it becomes second nature, but the man in the street has no
one to compel him to hold an erect carriage. Have you ever noticed an exceptionally tall
person, particularly a tall girl or young woman trying to bend down to the height of the
average person around them? Short persons are more apt to hold themselves erect in an
attempt to look taller. A small amount of observation among those around you will convince
you of the accuracy of these assertions.

Correct posture is not altogether a matter of proper muscular development or unusual physical
strength, as we have noticed quite a few strong men, and many athletes in other branches of
sport and athletics who were round shouldered and made no attempt at holding an erect
carriage. On the other hand, you may observe thousands of young women who are certainly
not muscularly strong, but nevertheless carry themselves very erect. Possibly this is due to the
normal female lumbar arch, which is more accentuated than on the male. This arch would
tend to cause a greater normal contraction of the back muscles, and an interlocking of the
back and buttock muscles, resulting in a downward pull on the shoulder blades and a
consequent protrusion of the chest. I remember the remarks of my maternal grandfather on
this subject. At the time he was sixty years of age, tall and fairly slender, and though he had
for years been accustomed to strenuous physical effort, his carriage was exceptionally erect at
all times. It was not until seventy-five that he showed any signs of bending, and then it was as
the result of the shrinking in height which accompanies old age. He seemed to believe that
proper posture was an inborn trait, firmly imbedded in every fibre of the individual and those
who were properly constructed would remain erect, regardless of the amount of bending
involved in their work. Perhaps there is a great amount of logic in such reasoning. At least, we
have noticed that the world's most famous strength athletes are examples of correct posture. In
correcting round shoulders, we would first urge the cultivation of a subconscious desire for
correct posture.

The sensible procedure in correction of round shoulders is to first implant in the mind a
subconscious desire for correct posture at all times. Then we work to strengthen the muscles
which hold the shoulders in their natural position. And in combination with these two factors,
we impress upon the individual the necessity of practicing correct posture. As to the exercises
possessing the most value in correcting the position of the shoulders, we must strengthen the
muscles across the broad of back by practicing exercises which call for the shoulders to be
drawn back against resistance. Likewise, the muscles all along the spine must be developed
and properly toned up. As suggested a few paragraphs ahead, the muscles group known as the
muscles of progression play a most important part in the scheme of fostering correct posture.
These muscles are best strengthened and developed by forward bending movements,
especially where the back is held straight and the hips or buttocks act as a hinge. Exercises in
each of the above groups would include exercise No. 3 on the bar bell chart; the deep knee
bend with feet flat on the floor and where the body is bent well forward during the movement
of coming to the erect position; also the stiff legged dead lift exercise, being particular to pull
the shoulders back and throw the chest out each time you straighten up; also such lifting
exercises as the one and tow arm Snatches. The majority of the movements given in my
special course of lifting motions are also excellent for the correction of round shoulders.

Another common physical defect is flat feet. Some persons have flat feet without suffering
any pain or discomfort, or in fact without the presence of any defective condition. Persons in
this class have a naturally extremely low arch of the foot, but their physical efficiency is
impaired in no way. I have known of first class athletes who had this type of arches, who
could run and jump with the best. I might mention particularly one of the best adagio dancers
on the stage who is noted for his strength and agility in handling his partners, and yet his
arches are of this type. Instances of this sort only go to show that in imprint of the foot really
means nothing, and the fact that the imprint shows a high arch would not necessarily imply
that that no foot trouble was present. Cases have been known of people suffering foot
discomforts when the arch was of normal height and curve. A painful case of fallen arches
should receive the attention of a foot specialist, but simple cases may be corrected by proper
exercises combined with sufficient rest. Adhesive tape bandages are helpful, but should be put
on at the direction of a foot specialist who could also prescribe a proper fitting arch support in
case one were needed. Calf exercises, such as you will find described in another chapter, are
most beneficial for strengthening the arches.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 18b - OVERCOMING YOUR
DEFICIENCIES - By Mark H. Berry

Walking in sand in the bare feet has a very strengthening effect of the feet, ankles and calves,
and if continued regularly for a summer, should serve to overcome any of the less serious
conditions of weak arches. Low heeled shoes should also be worn by those who wish to
strengthen the arches. However, do not make the foolish mistake of wearing low-heeled shoes
one day and shoes with high heels another day, or as some women often do, wear both types
on the same day. This advice may seem most applicable to women, but just the same, a man
might wear tennis shoes or "sneakers" when taking it easy, and then walk all around the
business part of town in shoes with heels of an inch or more. For one who has become
accustomed to the practice of wearing shoes of various types and whose feet and ankles are in
first class of doing things, as the muscles will become strengthened in one position is never
wisest to allow the body to become accustomed to only one way of doing things, as the
muscles will become strengthened in one position and if subjected to another position a strain
may result. Along this line of reasoning, some criticism has at times been made concerning
the training of track athletes to run under ideal conditions only, whereas physical training
should prepare the man for any exceptional physical test. If the athlete is trained to run on a
cinder path, he is likely to pull a tendon or sprain an ankle if circumstances should call for a
life and death race over uneven ground. This argument was brought forth during the late war.
Sprints were conducted in the training camps, with the contestants army shoes, pants and
shirts rather than the spiked running shoes and track outfit, as it was reasoned to be a better
preparation for physical efficiency to train the men to run fast in ordinary regalia.

If you have ever accustomed yourself to retiring at a certain hour and then circumstances
should make it necessary to stay up later, you can appreciate the effect of habit upon the
human system. Eating the meals too regularly at the same hours every day will produce the
same habit effect on the system, which should be ideal for health purposes under ordinary
conditions; but should you find it necessary to suddenly change your hours of eating the effect
upon your system would not be so good. Returning to the subject of wearing shoes of
different styles, we might mention that lifters have sometimes failed to make good in a public
performance due to wearing shoes when they had been training in bare feet. Still, for general
training purposes, it is best to change around once in a while. The developmental effect which
results will be to your advantage.

If your physical defect happens to be an unevenness of the shoulders, that is, one shoulder is
higher than the other, we must first of determine the reason. Scholars sometimes acquire such
faulty posture through the habit of sitting at the desk with one arm resting on the desk, or by
writing while sitting in a twisted position. Clerks and bookkeepers are also liable to be
effected in the same way. Occupational postures may also result in a twisting or unevenness
of the shoulders, as in carrying always with one hand, or in the use of one arm in the
performance of daily tasks. Whatever the cause, we must first seek to overcome it if possible.
Of course, if a man must swing a hammer, use a saw, or do some other task with one hand
only, because his livelihood depends on the skill he has mastered with the one hand, we
cannot very well ask him to attempt to hammer and saw equally well with each hand. In such
a case, we must prescribe exercises for the other arm to overcome the unbalanced condition. If
the condition is due entirely to posture, we may through suggestions and exercise change the
postural habits. Some persons walk in a lop-sided manner, merely through habit; to overcome
this we need to develop muscles which will create antagonistic muscle pulls and thus bring
the body into a better position.

To suggest a few corrective measures, let us consider a few possible cases. If a person has
been used to carrying a heavy pail or basket in the right hand only for a long time, the muscles
on the left side of the body will developed more than those on the right side, as when a weight
is carried in the right hand, the left side muscles must contract to hold the body from falling
over to the right. When a person walks without a weight, the right shoulder is likely to he
higher than the left, due to the pull exerted by the stronger left side muscles. A side exercise
of holding a loaded dumb bell or kettle ball in the left hand and then practicing side bending
exercises will tend to correct the unbalanced condition by strengthening the muscles on the
right side. The rule to follow in these cases is to practice the exercise while holding the bell in
the hand on the side having the lowest shoulder. However, if a side bending exercise is
practiced while holding a bell overhead with one hand, the hand on the high shoulder side
should hold the bell. Such an exercise would be performed by holding the bell overhead, say
in the right, and with the feet fairly well apart to bend over to the left as far as possible and
then come back to the erect position. It is necessary to bend the left knee to do the exercise
properly.

The same principle should be followed in prescribing exercises for the correction of scoliosis
or sidewise curve of the spine. When the spinal curvature is of long standing, quick results in
correction must not be expected and a determined fight might have to be maintained for years
with hope of nothing more than slight improvement. Here we are referring to serious
curvature of long standing. With cases of slight curvature in growing children or youths,
constant attention for a relatively short space of time will work wonders.

Hanging at arm's length on a horizontal bar or form of trapeze with a weight tied to the feet
will also be beneficial in overcoming a condition of spinal curvature. At first very light
weights should be used, say, 5 or 10 pounds, and it might be best to tie the weight between
both feet. Hang in this position for about five minutes daily, and after the first month it may
be repeated twice daily, adding considerably to the weight attached to the feet. As long as you
are able comfortably to hold the position, there is no danger of using too much weight,
though, of course, you will find it impossible to use anything very heavy. The best way of
attaching weight to the feet would be to tie two loops to the weight, slipping one over each
foot; in this way the weight would be suspended equally between the feet, and a center of
balance would established by the body.

A physical defect consisting of nothing more than a state of unbalanced development or a lack
of muscular development requires only developing exercises for the muscles in question.
Where a lack of development exists as the result of infantile paralysis, or as the result of some
other disease, improvement has sometimes been realized after following corrective measures
without a let-up for periods varying from several months to a few years. As accessory
measures to exercise, massage, electricity, and manual manipulations are all important.

Hiding the clavicles and the adams apple are two sources of worry to physical culturists upon
whom these parts are prominent, and our reason for mentioning both at the same time is due
to the fact that such attempts do not so often result successfully. The clavicles, or collar bones,
may be covered on individuals who are rather generously endowed with fat, but practically
every muscular man shows these bones rather prominently. Of course, it is possible to pose in
such a position as to hid the collar bones momentarily, but we would suggest that you
scrutinize the photographs of the leading examples of physical perfection, and you will notice
how common it is to display them prominently. Even upon the illustrious Mr. Eugene Sandow
a lack of clavicular covering is strongly evidenced. To all doubting skeptics we would say,
look and be convinced.

On many men, particularly those the tall, raw boned and thoroughly masculine type ( if you
know what is mean ) you will note an awfully prominent adams apple. My reason for
referring to such men as being thoroughly masculine is that you would rarely associate the
particular type with sissified tendencies. By no means do we mean that a man must show a
prominent adams apple to prove masculinity, but on the other hand, rare indeed is it for a
woman to show one prominently. The deep male voice is often closely associated with this
prominence, but at the same time we aren't so sure that a weak or high pitched male voice is
caused by a lack of the aforesaid apple. The queer combination of a weak voice on a strong
man has sometimes been remarked as calling for some explanation. If there is any satisfactory
explanation to be made we have formed a theory which when thoroughly investigated may
mean nothing. It has seemed to us as though athletes with thick powerful necks may have
choked the adams apple or the vocal cords with muscles. Wide observation will at least prove
to you the lack of connection between strong muscles and a strong or deep voice. As a boy we
shared the somewhat widespread belief that the two must go together. So common is this
notion that you will notice how many would be toughs and "hard guys" purposely cultivate a
low voiced manner of talking. We had our awakening when we grew older and had an
opportunity to see great athletes at first hand. The fallacy of that particular popular notion
dawned upon us. Our explanation is that many men cultivate or effect a low voice to impress
people, while the fellow who is recognized or in the public eye has no need of a gruff voice to
effect an impression. If your adams apple is prominent, forget it; you may succeed in building
up the neck to such an extent as to make it less prominent, but there is no sense in worrying
about it. Remember it is entirely masculine and for that reason should cause no concern to the
manly fellow.

Our experience has proven that the majority of men who become interested in thoroughly
practical mean of physical improvement, are not the ones who are overweight and wish to
reduce. Obese, or plain fat men as a rule seemingly do not care to exert themselves
strenuously enough to realize results. Of course, that is one reason they are fat, insufficient
activity; whether or not they overeat, this is true. We would say it is far easier to reduce a man
than to build up a thin, scrawny fellow into a Hercules. Yet, fat men will spend all imaginable
sums of money for some magic formula, rather than to change their habits of inactivity. Truly,
it is wise for the overweight individual to regulate his diet, just as it is essential for the thin
fellow to eat the proper foods for gaining weight. Eliminate as much as possible foods from
the diet, such as potatoes, spaghetti, macaroni, cereals, white bread, sweets and pastries.
Plenty of liquid with the meals is advisable, as well as to drink copiously of water between
meals. If soups are included with the meals, be sure they are of the thin or watery variety.
Make up the bulk by eating good quantities of salads and greens. Also, lean meats in
preference to fat varieties. Greens and leafy vegetables are especially beneficial in helping to
remedy an excess adipose condition.

At first do not attempt to kill yourself by exercising too violently. No one gets fat overnight,
nor within a couple of weeks, so don't try to lose your accumulation in such a short space of
time. Start in easily, and be content to proceed cautiously till you have become thoroughly
accustomed to the unusual activities. Regularly increase the amount of your exertions,
keeping within your limit at all times, and perform the movements quickly and as steadily as
possible. It is splendid to perspire very freely and no rest should be taken between exercises.

A very fat man shouldn't attempt a lot of bending movements at first, as due to the adiposity
around his internal organs, they are greatly embarrassed, causing him great discomfort and
little good. The general exercises given throughout this volume are to be recommended for
reducing purposes; the bar bell course is given in one chapter, or the Lifting Motion exercises
in another. Three periods of strenuous exercise (bar bell exercise) per week should be
sufficient at first, though on the alternate days you should put in about ten minutes practicing
free hand abdominal and leg raising movements. The man who is unable to sit up in an
abdominal exercise should practice kicking his legs up in the air, both in a reclining and
standing position; also bending the knees upon the abdomen, bending to the front and to the
side; also stationary running, raising the knees to the maximum.

The secret to be observed in arranging a bar bell routine is to include a good number of
abdominal and hip exercises. Practice a full set of these before and after the regular
movements for the rest of the body. Keep moving and work up a sweat. If results aren't
forthcoming to a noticeable degree, arrange to do more work; changing to four periods of
strenuous work in each seven days. Just as any thin fellow may improve, any overweight
fellow may trim himself down to the desired proportions. Anyone, in fact, may improve their
physical condition. You must the necessary amount of work to accomplish your purpose.
Wear woolen clothing to induce sweating if you care to, but don't wear rubber bandages or
clothing as it is most unhealthful. Good hot and warm baths fine aids to the proper stimulation
of skin elimination.

Various claims have been made at time relative to the value of exercise in curing or
overcoming rupture. We would advise anyone who is ruptured to consult a physician as to the
advisability of an operation or other corrective measures. Physicians in general have nothing
favorable to say of exercising for rupture, and stress the point that the modern method of
operating makes the part stronger than ever, by an overlapping of the structures. Regardless of
this attitude, we have received numerous reports of effective corrections by means of proper
exercise, even though we have never directly advised such measures.

Some individuals believe in the efficiency of exercise for the purpose, and either request
information on the proper movements or set about to arrange the matter to suit themselves. It
is for this class of individual especially that we give the following suggestions:

It us understood that exercise measures of correction should never be attempted unless the
hernia is of an inconsequential nature. Sometimes a predisposition may exist, in which case
exercises of the proper sort can so strengthen the parts as to prevent the possibility of an
occurrence. Abdominal and leg raising movements are beneficial. Start in at first very easy,
and be content to progress very slowly. After adding strength to the surrounding muscles in
general, the inclined board may be put into use with great effectiveness: refer to the
illustration of Klein on his "In-Klein Board." You may make a similar with no trouble out of
an ironing board with one end placed on a chair or stairs; the feet strapped to the upper end for
sit up exercises. Practice sitting up with no weight, assisting by extending the arms well
forward. Do not use weights, nor hold the hands behind the head until you feel certain the
parts are greatly strengthened.

Also, practice lying on the board in the reverse position, head up and feet down. At first, just
raise the legs alone, then later you may fasten weights to the feet. Swing the legs sidewise in
this position as well as straight up. These movements are splendid as abdominal developers.

Headaches-the bane of civilized mankind. Arguments persist, pro and con, as to the reasons
for this efficiency destroying affliction. Many are the reasons advanced, and cures without
number have been prescribed, but to no evident avail, as the average citizen continues to
suffer. Let one who is free of headache tell you how to overcome the terrible plague. Why
follow the advice of physicians who are unable to overcome the trouble themselves? Drugs,
potions and various forms of nerve-deadening dope can do no better than temporarily relieve
the pain, which later recurs with even greater ferocity. The writer can honestly claim that he
hardly knows the meaning of such aches and pains. He has dim recollections of having at
sometime or other experienced a headache. He forgets now whether it was malaria, influenza,
or just a common cold which gave him a taste of this most common affliction. He also faintly
remembers having had pains in the head after being hit with a missive of some sort. Still, it is
doubtful if this form of pain was in reality any relation to the common headache.

My formula for the relief and cure of headache is - to become free of the terrible scourge of
mankind - constipation: beware of eyestrain, and keep from worrying as much as possible.
Many persons suffering a headache have in reality a diseased tooth condition, which must be
overcome. Having been a physical culturist since the age of fourteen, his habits have been
unusually regular; he has been fairly consistent over a long period of years in the matter of
systematic physical exercise, and some degree of intelligence has been used in the selection of
diet. In offering advice for my readers, I would make the following suggestions.
Establish the habit of performing systematic bodily exercise. It is better to keep in an active
condition, rather than to force your physical powers by competitive games or athletics.
Establish the habit of perfect elimination by thoroughly natural means, and without the aid of
physics, laxatives, cathartics, purgatives, enemas, pills, powders, or proprietary water. Keep
the body well flushed with healthful liquids, particularly pure water. Eat fruits, greens, and
leafy vegetables in generous quantities. Stewed fruits, such as prunes, apricots peaches, and
figs should be eaten at one meal every day. Take nothing in the form of medicine to regulate
the bowels, and by no means take anything which is supposed to relieve or cure headache.
Particularly must one be sure not to take aspirin. Those who use this preparation for
headaches will never be free of the trouble. Temporarily the ache or pain is relieved only to
come back with greater intensity. I have yet to hear of anyone who takes aspirin and knows
what it is to be free of headache. The author never tasted aspirin, and does not wish to learn
the flavor of any form of poison. Luckily, he was warned about this stuff when it first
appeared on the market. If you, friend reader, have cultivated the habit of using this, or any
other form of "dope," break yourself of the habit at all costs. Some wise person has said that a
day is taken off your life for every aspirin tablet taken, and I am convinced they are right.

Only those who have exercised regularly over a period of years can fully understand what a
feeling of perfect health means. Even after the really strenuous forms of activity have been
neglected, the joys of continuous sound digestion, clock-work regularity of elimination, and
consequent freedom of headaches can never be told in words. Internal muscular habits, when
properly established by correct habits of life, become as certain as the heart beat and the
function of breathing.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 19 - A COMPLETE BAR BELL
COURSE: STANDARD BODY DEVELOPING EXERCISES - By Mark H.
Berry

We offer this part of the present volume for the especial benefit of those readers who own,
have made, or otherwise have access to a bar bell set, but have never enrolled in a recognized
course of instruction. We do not claim this chapter alone to be superior to certain available
instructions on the subject; however, any reader possessing fair intelligence may, by carefully
studying the entire text of this volume, arrange for himself an exercise program quite equal to
any well advertised course of instruction. We therefore suggest a most careful reading of the
various chapters on developing different parts of the body, after which the exercises which
follow may be put into practice.

The TWO ARM CURL is shown by Figure A on the Bar Bell Chart. This exercise is
performed by raising the bell from the hand position (the arms hanging straight at the sides
with the bell held in both hands) to the shoulders or upper chest by flexing the forearms on the
upper arms, keeping the elbows stationary. It is advisable to bend the wrists upward and keep
them in that position throughout the exercise. Do not execute the movement too slowly, nor
should the bell be swung up and down mechanically. Keep the body erect, and the chest well
out. Inhale deeply with each upward movement and exhale as the bell is lowered. Repeat five
times at first; add one repetition each week, and after doing the counts for a week, add ten
pounds and start over on five repetitions.
For the man of moderately average strength, that is, one who does not consider himself
possessed of strength, we would advise starting with thirty pounds. The man of slightly larger
than average size or who has had some experience in exercising and can be said to have extra
average strength, we suggest thirty-five pounds as a start. The extra tall man of slender
proportions even though he works at hard work, might better start with thirty pounds. Very
small men will do best to use only twenty to twenty-five pounds at the start; while we would
advise only fairly strong men to use forty or forty-five pounds at the beginning. Young boys
or very physically inferior men only use fifteen pounds. Advise has sometimes been given to
stop when the curling poundage approximates half your bodyweight, but there is no sensible
reason for limiting yourself to such a poundage, providing you can continue to execute the
full number of movements correctly. The majority of advanced bar bell men should have no
trouble exercising correctly with one hundred pounds or slightly more.

The TWO ARM PRESS may be started with five or ten pounds more than you are using in
the curl, if the movement seems easy to you. We notice that some individuals have a difficult
time mastering overhead pressing, and if this seems to be true in your case, use the same
poundage suggested in the first exercise. The bell is pressed or slowly pushed from the chest
to full arm's length overhead. Inhale as the bell ascends, exhale as the bell is lowered to the
chest. Observe the same rules for advancement as given with the first exercise. It is not
essential to stand absolutely erect, or in the military position, and you may lean the head back
slightly when executing the movement. Refer to the two poses of Eugene Sandow performing
this exercise. Sandow is standing with one knee bent, but we suggest keeping both legs
straight.

The next exercise movement we like to call "the rowing motion" and generally refer to it as
such. The principal point to be observed is the raising of the bell to the chest in a free manner,
while keeping the elbows pointed straight out to the side. Some individuals are at first unable
to touch the chest with the handle bar; and some men always seems to have difficulty in doing
the movement correctly, but this we believe to be due to a faulty manner of practice which
soon becomes a bad habit. Take pains at first to master it correctly, and you will never have
further trouble. The position of the entire body is important; stand with the feet spread pretty
well apart, the knees straight, and the body bent forward at the hips with the back kept as flat
as possible: it will even help in maintaining the correct position, to arch the back to some
extent, with an exaggerated position of sticking the hips out. Try to start the exercise with the
same amount of weight you are using in the two arm curl, but in order to master the arm
movement correctly it will be best to use a very light weight at first. Don’t use a poundage
that will prevent you getting on to a free and easy manner of raising the elbows till the bar
touches your chest. A similar movement has been advised at times as a substitute for this bar
bell exercise; in the other, kettle bells are used, the idea being that it is easier to concentrate
on the muscles of each side when one kettle bell is used at a time. However, we believe the
practice of the kettle bell substitute will fail to enable you to master the correct movement.
Whereas in the bar bell exercise you must raise the bell to the chest, when using kettle bells
you can cheat yourself without being aware of the fact. If any advanced bar bell fellows are
unable to touch the chest easily with a bar, it is through the bad habit of doing the movement
only partly with a kettle bell. The complete movement is executed by assuming only partly
with a kettle bell. The complete movement is executed by assuming the body position
mentioned above; the bell hanging at arm's length straight down from the chest; the arms are
then drawn up till the bar comes in contact with the chest, making sure to have the elbows
pointing straight out to the side. Start at five counts and work up to ten, as suggested for the
two preceding exercises.
The fourth exercise in this group consists of performing a two arm press while in the prone
position; though instead of lying flat on the floor, we recommend having a small box or stool
under the broad of the back, so as to permit a freer action of the arms. When lying on the
floor, the elbows stop at the level of the back and the bell cannot be lowered to the chest. If
the upper body is raised above the floor, as when a stool or box is used under the broad of the
back, the bell may be lowered to the chest and the arms are thus given a more complete range
of movement, which also acts in the same way on the pectoral muscles of the chest, and the
front position of the deltoid muscles of the shoulders. Use the same poundage and repetitions
as in the first exercise.

The fifth number of this group is the shoulder shrug. Standing erect with the arms hanging at
the sides, the hands gripping the bar bell which rests against and directly across the front of
the thighs. Keeping the arms straight, raise the bell by shrugging the shoulders as shown in
the illustration. Please note the only movement is made by raising the shoulders in an attempt
to touch the ears with the deltoids. A similar exercise consists of rolling the shoulders in the
same manner; instead of raising the shoulders straight up, you raise them towards the front in
a sort of round shouldered position, then on up and back as far as possible and then down to
the starting point. We would suggest doing the movement in the first mentioned way for the
first two months or longer, and then alternating at both styles. Use the same poundage as in
the curl to start with, but after the first few months you can use something heavier. Work from
ten up to twenty repetitions, by adding two counts each week.

The sixth exercise is for the thighs and calves, and known as the deep knee bend or regulation
squat. The bar bell is lifted over the head and placed across the back of the neck and
shoulders. Stand with the heels fairly close together, toes turned well out; then squat down
balancing the body on your toes, till you nearly sit on the heels; then regain the erect position
again, allowing the heels to touch the floor only when the standing position has been gained.
It is easier to go through with this exercise if you keep moving at a fairly even rate, and do not
hesitate. Begin with the same weight as in Exercise 1, but after the first month you may use
fifteen pounds more than in the curl. To make our meaning clear, beginning the second month
you will add twenty-five pounds to the amount you have been using the first month. After the
second month, add at the rate suggested for all the preceding movements. Work from ten up
to ten to twenty repetitions, in jumps of two each week.

The seventh exercise is for the sides of the waist and hips. Refer to the illustration. After
completing the deep knee bend, do not lower the bell, but keep it at the back of the neck.
Stand with the legs spread a fair distance apart, the weight evenly distributed on both feet.
Bend the body directly to the side, first to one side and then to the other, as far as you
comfortably can. Repeat ten times to each side, add two repetitions each week up to twenty.

The eighth is known as the reverse curl, and similar to the regulation curling exercise with
two hands. In the first exercise of this group you held the bar with the under grip, that is, with
the knuckles turned down, palms up; now you reverse the grip, knuckles up, palms down. Use
about two-thirds of the weight you handle in the regular curl. The bell is raised only to the
position shown, starting from the hand position, or with the arms hanging straight. Same
number of counts as for the first exercise.

The ninth exercise is the wrestler's bridge, for neck and spine, but is practiced for its effect on
the former. Assume the bridge position with weight supported on head and heels, the bar bell
lying on floor just in front of the head. Reach over, grasp the bar and pull the bell over to the
chest. Then press the bell up to arms length as illustrated. Lower the bell to the chest and
repeat the pressing movement. At first, we would advise doing the exercise in this manner.
Later on you may practice a variation; instead of holding the stationary bridge position, you
hold the bell aloft at arms length and rock the head back and forth, allowing the shoulders to
touch the floor at the one extreme. Use a very light weight for either bridging exercise at first.
Add to the weight gradually, never attempting to rush your progress. In the pressing exercise,
repeat five times, working up to ten. In the rocking variation of the bridge, repeat the same
number of times.

For the tenth, eleventh, and twelfth exercises to make your program, select a forearm, a calf
and an abdominal exercise. The most common calf exercise is to practice rising on the toes
while holding a weight on the shoulders. Vary it by having the toes turned well in, straight
ahead, and turned out. Later you may practice these same movements with the toes on a block
of wood, a book, or any other raised object. For an abdominal exercise, you may practice the
ordinary sit-up, with the feet caught under some immovable object, and bar bell behind the
neck; or you may practice a similar exercise while seated cross wise on a chair, the feet
securely held down, and the bar bell resting across the front of the chest. Use a very light
weight at first; repeat only three or four times and work up to several repetitions before
increasing the weight; make no attempt to rush the progress.

The foregoing bar bell exercises constitutes a most satisfactory course for body developing
purposes. If the beginner will be content to practice three times weekly for a period of ten or
twelve weeks, we can practically guarantee results well worth the time and trouble of anyone.
After that you may select suitable advanced exercises from other chapters in this volume,
alternating turn about on the above group and some other exercises. We might suggest
devoting at least one day per week to the Lifting Motion Exercises given in another chapter;
that is, after putting in the right amount of time of these body building exercises.

SOME PECULIARITIES TO BE OBSERVED IN ARRANGING EXERCISE PROGRAMS

FOR GREAT NUMBERS OF MEN

From experience in observing and supervising the exercise of men of all classes, we have
learned a few little points not generally understood by the average physical culturist. It is also
probable that the average instructor has not the proper opportunity to observe these facts,
which are so necessary when exercise is to be prescribed. In suggesting the starting poundage
for different men, you cannot be guided entirely by physical proportions; not by the kind of
work followed by the man. One expects young farmers, due to the nature of their work, to be
stronger than clerical workers or ordinary town and city dwellers. True, they may be
possessed of a greater amount of strength and capable of standing the arduous tasks of toil.
However, the young farmer as a rule has a poorer quality of coordination than young city
dwellers, and for this reason we find it necessary to prescribe a rather light amount of weight
at first. If we were to suggest weights in proportion to his evident strength, the average young
farmer finds it difficult to correctly execute many of the movements. A somewhat similar
condition is true of men who are unusually tall and proportionately quite slender. The man of
this type may easily adapt himself to some branches of athletic sport, as baseball, tennis,
swimming, basketball, and even to some extent in boxing. He is, on the other hand, at a great
disadvantage in wrestling and leverage movements requiring the application of strength of
some degree. The unusually tall man may have to be started on the same poundage as a short
man of much lighter bodyweight for this reason.
Another point which tends to cause confusion is the form of work followed by the man as a
means of earning a livelihood. The general impression seems to be that a man will not and
cannot be strong unless he works at some laborious occupation. Another opinion, just the
reverse of this, is held by many men who do work hard all day long: they have an idea they
use too much energy during the day to make any improvement in strength and development
by exercising outside of working hours. Ordinarily, we might be inclined to think this last
opinion was correct as the sedentary worker (he who does little or nothing during the day)
should have plenty of time and opportunity to store up energy and grow stronger on regular
exercise in the evening. There is just one important drawback to this conclusion. Too many
sedentary workers are afraid of exerting themselves when they practice their exercise course,
consequently they get into the habit of going through the program in a desultory manner,
utterly void an any enthusiasm and eager only to get through with the each exercise period.
The man or youth who expects to realize results from simply going through the motions is
wasting his time, to say the least. He should simply resign himself to the fate of growing old
and feeble as quickly as possible. The fellow who exerts himself all day long will generally
tackle his exercise with a great feeling of zest and ambitions to see what he can accomplish.
We must judge each individual case accordingly. Some men who do considerable lifting
during the course of an ordinary day might fail to benefit from the instructions given the
average man. In the majority of such cases, it is best to limit the amount of work so far as
repetitions are concerned, but to accustom the pupil to fairly strenuous exercise as soon as we
can with safety. The exercises to be beneficial, must be of a more strenuous nature than the
customary occupational exertions, referring of course to the effect upon the body as a whole
and not to a few isolated muscles which may receive fairly beneficial exercise at the daily
work. When a man becomes accustomed to more strenuous exertions at exercise than is
necessitated at his occupation, he soon becomes capable of doing the daily work more easily.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 20 - THE FIVE INTERNATIONAL
LIFTS: WITH HINTS ON ATTAINING PROFICIENCY - By Mark H. Berry

Every bar bell enthusiast who entertains any great deal of interest in knowing his game
thoroughly should have at least a working knowledge of the group of lifts knows as the Five
International Lifts. This particular group of lifts has been recognized for some time for
championship competitions by the principal lifting countries in their respective championship
contests; however, three or four lifts from this group are selected, as for instance, in the last
Olympic Games only the three two-handed lifts were contested on, while in the Olympic
Games of 1924 the entire group of five lifts was used. The lifter who aspires to world
eminence as well as the less ambitious bar bell man who wishes to compare his ability with
the best performers the world over; both of these should devote a certain amount of time to
thorough mastery of the Five International Lifts.

As the five lifts are generally contested in a certain order, it will profit you to practice them in
that sequence, and we will therefore consider each lifting movement in the preferred order.

THE ONE HAND SNATCH

The theory of this lift is that the weight should be tossed from the floor to arm's length
overhead in one quick and continuous movement. Some years ago, the general method of
Snatching was to bend over and with one powerful sweeping movement, to send the bell
overhead. Gradually lifters incorporated more and more science into their efforts, recognizing
the possibilities of raising the record standards by employing every advantage to be gained by
lowering the body under the weight. Now days as the Snatch is performed by the leading
exponents, the weight is raised to a certain height as the body is lowered and folded up in an
effort to get a straight arm under the bell with a minimum initial lifting height from the floor.

The most efficient bar will be found to be rather long, six feet being the ideal length. About an
inch in diameter is the most efficient thickness of the bar. A thick bar should never be used for
this lift if you entertain ideas of acquiring exceptional ability. Load your bar with the plates
about four feet apart and you are ready to begin practice. All lifters do not snatch alike,
neither will the same style be found most efficient in every case; although the average lifter
would probably be able to lift just as well, regardless of the style employed, just as long as he
thoroughly mastered one style.

We will, first of all, describe the most common method of Snatching from the floor. Stand
with the feet far enough apart to give you perfect balance; for a short man this might be
twelve inches, while some tall men would probably find twenty-four inches the most
comfortable. Stoop down to the weight by bending the hips and knees, keeping the back as
straight and flat as possible. Grasp the bar firmly with the lifting hand, which we will presume
is the right hand. The left hand should be rested upon the left knee. Quickly change the air in
our lungs, inhale and get set; you must concentrate on a powerful upward pull, also
endeavoring to throw the bell back over your head as it ascends. Do not hold the breath, but
he lifting movement should commence just as quickly as the lungs are filled. Keeping the
right arm straight, but not tensed, you suddenly straighten and pull the bell to the approximate
height of the upper chest. As soon as the bell reaches that height, you quickly drop under the
weight as shown in the illustration, so as to get a straight arm under the bell. The you rise to
the standing position.

Do not imagine that the movement can be properly learned in a short time. The proper
mastery of the Snatch will require hours of constant practice. When performed correctly, all
of the movements involved mold into one, and the observer will hardly notice that the lifter
straightens up before dropping under the weight. The movements will follow so smoothly as
to cause the impression that the lifter simply pulls the weight from the floor and drops down
to let the bell fly upward to the straight arm position. The left arm, which apparently is free,
plays a most important part in the actual efforts of lifting; first, on the initial pull from the
floor, the left arm presses downward on the left knee and thereby assists the legs and back in
the upward pull; secondly, the left arm assists the body in maintaining the proper balance
when dropping under the weight. As you gain experience in Snatching, you must learn to set
the grip firmly on the bar without gripping the bar too tightly. Many lifters employ a grip
known as "hooking;" in this manner of gripping, the thumb is gripping by one or two fingers.
This insures a perfect grip on the bar without tightening the muscles of the arm. However, the
lifting rules of the International Federation have been changed to prohibit the use of the
"hook," so it will be better for you to master the lift without this means of gripping. When
"hooking" it is possible to use some sticky substance on the fingers to make certain of a
secure grip, and it has also been possible for the lifter to fasten small pieces of tape on his
finger tips or finger nails to assist in locking the thumb and fingers.

Having described the bent over starting position of the Snatch, we will now describe another
method. Instead of bending down and getting set for the initial upward pull, the lifter "dives"
or rather squats down and pulls the bell upward without any hesitation. Standing close to the
bar with the feet a comfortable distance apart, you bend down quickly, grip the bar and pull it
upwards, continuing the balance of the lift as described in the early part of this chapter. We
prefer to recommend this style of starting the lift and believe you will profit by thoroughly
mastering the "dive." It will be impossible to employ the "hook" when the lift is performed so
quickly, but if the proper sort of bar is used, it will be unnecessary to worry about the grip.
There are but two methods of starting the Snatch, but there are various styles of getting under
the weight. We recommend the style discussed above as the best for the average lifter, but
when properly mastered one of the following styles might prove more efficient for some
lifters.

Some lifters hardly move the feet at all when Snatching, while others jump from the floor and
spread the feet far apart. One style of getting under the bell is to drop to one side and rest the
body on one thigh. In some countries, the majority of the lifters will be seen to squat straight
under the bell, balancing themselves precariously on their toes. Others squat while keeping
the feet on the floor, possibly shifting one foot slightly. Regardless of the style of footwork
employed, you will notice that experts drop the body as far as possible, as we might say,
"collapsing" under the weight. Any lifter who Snatches without dropping low or folding up
under the bell simply is not making full use of the possibilities of scientific Snatching, and is
thereby limiting the amount of weigh he may handle. Any means you may take to cultivate or
improve the low position in Snatching will prove highly profitable in the end. Among my
lifting motion exercises, you will find some capital movements which should greatly assist in
complete mastery of the low position. Practice dropping into this position with a light weight
overhead, and gradually add to the poundage till you can drop perfectly with a respectable
weight. The deep knee bend with flat feet is a first class exercise for training the muscles to
become strong in this position.

ONE HAND CLEAN AND JERK

This lift really consists of two distinct movements or lifts which are combined into one lifting
trial. However, the utmost of lifting skill and strength must be employed in elevating the
weight to the shoulder as well as in raising it to length of arm above the head. We will first
consider the One Hand Clean to shoulder as a separate lift. Using a bar loaded similar to the
one employed in the One Hand Snatch, the lifter stands close to the bar with the feet spaced
from twelve to twenty-four inches apart, according to his height. He may then employ either
the "dive" or the bent over position for the initial lifting movement. As the method of "diving"
should now be pretty well understood after practicing the Snatch, we need only outline the
movements after the bar is gripped. Instead of using the "over grip" as in Snatching, we now
use the "under grip;" that is, the palm of the hand faces to the front and the knuckles are
down. Pulling strongly upwards till the body is erect, the lifter then bends his knees and drops
to the necessary extent to permit bending the arm and fixing the bell.

A tall man who moves quickly may find it unnecessary to drop very low in order to fix the
bell at his shoulder, but the average lifer will find it necessary to "dip" to the fullest extent and
employ the greatest amount of science to properly succeed with a creditable poundage. The
employment of the highest degree of science in lifting an exceptional poundage is used in this
process. The average lifter in handling a fair weight will employ another position. A small
percentage of men, particularly those who are long coupled and energetic will find it quite
easy to elevate weights from the floor directly in one quick movement. When viewed in
action it will seem as though the weight is simply tossed from floor to shoulder, but actually
the movement is quite complicated. As the weight is pulled upwards to the shoulder,
presuming the right arm is used, the lifter pivots on the left foot and swings the right foot
around in a quarter circle, so that he is facing in the direction of the left end of the bar bell.

The scientific value of this movement is that the bell needs only be moved upwards and not
swung around at the same time. The body is accommodated to the position of the bar, as the
bell travels upwards. As he pivots on the left foot, the lifter bends his knees, thus lowering the
body to enable the weight to be pulled in to his shoulder. The above method is by far the
easiest, as long as the lifter is capable of exerting a strong enough pull. The intermediate style,
where the elbow is fixed upon the hip, is performed in practically the same way, but as the
pull is not strong enough to send the bell as high as the shoulder, the lifter drops low enough
to set the elbow on the hip bone. After which, he assumes the erect position.

The most scientific method of cleaning a weight involves a very low drop of the body, fixing
the elbow on the thing. Great practice will be necessary in order to properly master the
balance of the body in this extreme position. The latter style should only be employed when a
very high poundage is attempted. The necessity of using this style is due to the inability to
raise the weight to any considerable height, so the body must be lowered to the extreme. A
good Bent Press man who wishes to handle the bell with one hand all the way or a first class
Jerk performer, who is handling a very high standard, may employ this extreme style.

A lifter who cultivates a dashing, energetic style of approaching and handling his weights can
manage highly creditable poundage without resorting to the extremely low style of squatting.

THE ONE HAND JERK

A novice at lifting, or an improperly trained lifter, is making a Jerk with one hand, and would
hold the bell at the shoulder and "jump" it up. That is, he would take a little jump and toss the
bell to arm's length. The experienced lifter who has been properly trained, uses the same
principle, but as he wishes to put up a much heavier than the novice, he employs the strength
of his entire body to good advantage. The method of Jerking best adapted to the average lifter,
consists of resting the elbow on the hip and in that manner puts the strength of the entire body
behind the upward thrust of his arm. Having cleaned the bell to the shoulder, the elbow is
rested upon the hip. The leg on the lifting side should be advanced, with the knee locked; the
other leg may be slightly bent at the knee, but he weight of the body should be centered upon
the straight leg on the lifting side. Suddenly bend the right leg (assuming the right arm is
doing the lifting) and quickly straighten both legs, throwing the arm upwards off the body. As
the bell travels upward, bend the legs again and drop under the moving weight, getting arm
straight. A good, spring pair of legs will prove valuable to the man who want to get down
under a weight of respectable poundage. Here again we see the value of training yourself the
work efficiently in the low position, as mention in describing the Snatch. Up until quite
recently, lifting rules generally permitted resting the lifting had, as well as the bar itself, on
top of the shoulder. Under International rules this position is prohibited, so you must hold the
bell at the shoulder without actually resting the bar on top of the shoulder, though the had and
bar may both be resting against the side or front of the deltoid; this point represents a delicate
sort of technicality. At first, you may be put to considerable inconvenience in accommodating
yourself to the new position, but practice will soon make the correct position an easy one. The
hand may actually rest on the pectoral in front of the chest, with the bar passing down along
the side of the deltoid. Some good lifters stand with both knees braced, others with only the
leg on the lifting side straight.

Some men stand with the right forward, others with the left forward. When both knees are
braced, we would advise having the right foot forward. Whatever the position of the bell at
the shoulder, and the relative position of the feet, of one thing we must be sure; the leg on the
lifting side must be locked and the weight must be centered over that leg. It will help
considerably to distribute the weight all over the body, if you learn to lean somewhat to the
other side while holding the bell. Now, suddenly bend the legs and with great force just as
suddenly straighten them; this will give impetus to the bell, sending it upwards; as the arm
straightens out, drop under the bell by bending the knees and spreading the feet apart. Another
trick in getting the arm locked under the bell, is to swing the hips well to the right as the legs
are bent. This will also help to properly center you under the bell.

A preferred style of jerking, and the style which is sometimes enforced in International
contests, is performed by tossing the bell directly form the shoulder. Having Cleaned the bar
bell, some men prefer to reverse the foot position, advancing the foot opposite to the lifting
side. Distribute you weight solidly on both feet, extend the free arm as an aid to preserving the
balance of your body; quickly bend both knees and concentrating every ounce of your energy
at your command, send the bar bell to arms' length overhead. Special attention must be given
to the footwork; at the starting position, the feet will be quite close together, but as the bell is
tossed overhead, the feet will be quite close together, but as the bell is tossed overhead, the
feet are spread fairly wide apart. Although at the beginning of the lift the arm is not supported
on the body, as the legs are bent, the arm is momentarily rested upon the side of the chest in
order to get the full force of the body behind the effort. The lifting rules are continually being
juggled and rewritten in regards to small details and technicalities, so at times the rules may
prevent the use of the shoulder as a support for the bar. In that case, the bar may be rested on
the side of the deltoid, whereas if this technicality is not stipulated, either the bar or the lifting
hand could be rested on top of the shoulder. In tossing weights overhead, quickness is the
main essential and the lifter should pause with the weight at the shoulder for no more than the
required two seconds.

THE TWO HANDS SNATCH

As with the majority of lifts, there are various methods of performance which might be
officially passed within the strict interpretation of the lifting rules. However, the same general
principle is observed regardless of the style employed; that is, the bell man must be taken
from the floor to full length of arm overhead in one continuous motion. Actually, as with the
One Hand Snatch, there are several movements executed in such a continuous manner as to
become one.

The most efficient manner for the majority of lifters is performed by pulling the weight to the
maximum height, and then to get under the ascending bell by bending the knees and splitting
the feet, one forward, the other to the rear. First, stand close to the bar, body erect; bend down
and grip the bar firmly, but do not tense the muscles of the arms. Note that the bending is
done with the knees and hips and the back is kept as straight as possible. Holing firmly to the
bar, and keeping the feet straight, suddenly straighten up, pulling the bell as high as you can
along the front of the body. When the bell reaches a certain height, and just before losing its
momentum, bend the knees; as the knees are bent, you slide one foot forward, the other well
to the rear. As you pull the weight upwards from the floor, throw the strength of your entire
body into the effort and endeavor to send the bell back over the top of your head.
Briefly described, that is the general lifting procedure, but the actual performance involves
numerous details which can only be learned through constant practice. The first detail to be
mentioned is the use of the arms. During the early part of the lift, the arms are kept straight
but not tensed; at this stage, the arm muscles are not employed in a vigorous manner. As the
bell ascends, the arms are allowed to bend and straighten out in succession; it is only during
this final state of straightening the arms that they play an active strenuous part. As in the
majority of lifting movements of this nature, the bell is not taken directly to the completed
position in the erect position, but the body is accommodated to the ascending bell in such a
manner as to take full advantage of every possible degree of science.

In pulling the bar off the floor, you must concentrate on sending it as high as possible before
squatting under the bell to get it to straight arms length. You suddenly straighten up, pull the
bell as high as possible, and just before the bell slows up, you quickly drop beneath it, either
by squatting or splitting the feet.

As the bell travels upward, bend the knees, splitting the feet, one forward, the other to the
rear. Some men will slide feet over the floor to move them, others will jump from the floor as
the bell ascends and land with the feet spread apart. Another style of splitting the feet consists
of stepping smartly with one foot, and in that manner slipping directly under the weight. This
method makes certain of getting the bell to the rear far enough over the back.

In dropping under the weight, lifters employ different methods, depending for the most part
on the style which they have been taught, or as is most likely the case, the style employed by
the majority of lifters in their circle. Some lifter squat on flat feet, other squat on toes almost
sitting on their heels, while no doubt the greatest number employ some style of splitting the
feet. We lean very strongly toward the last named style and prefer to teach it to our pupils.
There are several ways of splitting the feet; you may jump from the floor, spreading the feet
apart awkwardly; you may slide one foot backward, hardly moving the other; the Snatch may
also be performed by stepping smartly forward with one foot; or each foot may be slid
smoothly, one forward, the other to the rear. Decide upon and master one method. Your
Snatch will be successful in proportion to your ability to direct the bell well over your back,
as the arms may be more easily locked. Whereas a bell placed too far forward will be
impossible to control and lose its momentum before the arms are straightened.

An efficient method of Snatching is performed by stepping forward under the ascending bell.
As the bell reaches the maximum height, instead of sliding one foot to the rear in addition to
shifting the other forward, the latter performs the principal movement, and in this manner the
bell is placed well to the rear, not by being pulled back but by the lifter moving forward under
it.

There is no reason for questioning the efficiency of the squatting styles, when correctly
mastered, but the chief objection is raised on the risk of losing the balance. Andre Sundberg,
the phenomenal American middleweight, has mastered several styles of snatching, at each of
which he has marked success, but prefers to try for records by splitting the feet.

THE TWO HANDS MILITARY PRESS

At present, we recognize two styles of performance, the International and the American,
which has been adopted from the British. The two principal points of difference are the
position of the feet and the starting position of the bell. In the International style the feet may
be kept forty centimeters (about 16 inches) apart; in the American style, the heels are kept
together. The American style permits holding the bell at chin level before making the press,
where the International calls for the bar to be rested on the chest. Otherwise the actual lift is
the same. Keeping the body rigidly erect, the knees locked, and the eyes pointed forward, the
bell is pressed slowly overhead to full length of arms. The complete lift consists of Cleaning
the bell to the starting position, and after a pause of two seconds, pressing it overhead. By
flexing the buttocks muscles and locking the hips and thighs, you may assist considerably in
the successful completion of a heavy Military Press. Note that instead of encircling the bar
with the thumbs as well as the fingers, rest the bar on the thumbs. This grip is especially
valuable in the Two Arm Press, as by releasing the thumbs the biceps are kept from exerting a
downward pull. You can readily learn to Clean, Jerk, and Snatch just as well as to Press while
using this style of grip.

TWO HANDS CLEAN AND JERK

Consisting of two distinct movements, each of which might be classified as a purely separate
lift, as in the single arm Clean and Jerk, the ambitious lifter is compelled to thoroughly master
each important movement. We will therefore, first of all pay attention to the Cleaning of the
bar with two hands.

TWO HANDS CLEAN TO SHOULDERS

The first stage of this movement is the same as the start of the Two Hands Snatch. Instead of
being able to throw the weight to arm's length overhead, the poundage standard of the Two
Arm Jerk makes it necessary for the lifter to resort to the limit of his abilities to raise the bell
to his shoulders. Having stared the weight from the floor, it should be pulled to the greatest
possible height; then the combination of proper timing, footwork and lowering the body
should enable you to secure the bell at the shoulders. An alternative of styles is offered the
ambitious student of lifting. In raising the bell to his shoulders, he may squat straight under,
pull the weight up and over as he slides one foot backward, jump under the ascending bar
with feet well spread apart, or a possible combination of these styles. We recommend splitting
the feet, but for those to whom one of the squatting styles might be more suitable, we include
a description of each of the recognized methods of Cleaning.

From the bent over position, pull the bell upwards as close to the chest as possible. Study the
illustrations closely for a correct understanding of the approximate height to which the bell
should be pulled before dipping. As it begins to slow up, collapse suddenly, splitting on foot
forward, the other to the rear. At the same time, the elbows must whipped forward in pulling
the bar in to the chest.

Another variation of the double splitting of the feet is performed by pulling the bell up, over,
and back, doing practically all of the splitting with the foot which moves to the rest. This foot
is slid back as far as possible.

An exaggerated method of squatting under the bell in Cleaning is a method in which the lifter
squats on his toes nearly sitting on his heels; it should be needless to tell you that this
variation of the squat is extremely risky; in using this method it is necessary to raise the bell
to a maximum height. The bell is pulled up close to the body, then the lifter drops to a low
squat whipping the elbows forward, and catching the bell on upraised palms. Whatever the
method of Cleaning, as soon as the bell reaches the chest, gain the upright position. Standing
erect, the knees locked and the feet close together, allow the bar to rest across the upper part
of the chest; do not grip the bar tightly, but simply let the hands firmly support the weight. Do
not get into the habit of holding the bell very long at the chest, as the bearing down effect of
the weight will force the muscles into inefficient positions. Suddenly and very smartly bend
the knees and immediately snap them straight again, gaining impetus to the upward
movement of the bell. The arms should be thrust upward with as much snap as you are able to
muster into one explosive motion. If the feet have been split apart, it is safer and best to bring
the forward foot back alongside the rear foot, rather than to bring the rear foot forward. It is
rather surprising to observe how few lifters take this precaution to save straining the muscles
of the back.

In "Cleaning" a bell, you will observe a variety of styles employed by leading performers.
You will see some men pulling the bar directly upwards and whipping the elbows forward to
secure the bell at the shoulders; in this case, the feet will be split evenly, one slightly forward,
the other slightly to the rear. Then, you will observe some men leaning backward as the pull
the bell up towards the chest. A most efficient style and that employed by Rigoulet in
connection with the "thumb free" grip consists of pulling the bell up and over; or as some
might prefer to say it, the bell is actually "pulled in." As the bell is raised from the floor, one
foot is slid well to the rear, the other just slightly forward, and the bell is brought up and back
over to the upper chest. Whatever the style employed, the action of the elbows is very
important. They must be whipped smartly forward and the hands must be brought back as far
as possible. In fixing the bell overhead, you must always keep the mind set on a successful
completion, and toss the bell back as well as possible. Part of the backward fixing is induced
by moving the body forward under the bell.

As a preparatory position in jerking, instead of resting the bell as the upper chest with elbows
pointing to the floor, the bar may be rested on the deltoids with the elbows pointing straight
out. The advantage claimed for this method is that the arms may be straightened in half the
distance necessitated by the usual method. Advice sometimes has been give the young lifter to
hold the bell off the body before jerking, but it is obvious that greater force may be exerted on
the weight if it is jerked directly off the body. Some few individuals may be successful in
employing such a style, but proof is lacking of the value of hat position in creating records or
in elevating worthy poundages officially. We would therefore advise resting the bar either on
the upper chest or the deltoids. From that position, you proceed somewhat as in the One Hand
Jerk; standing with both knees locked, the weight distributed well over both feet, which are
planted solidly on the floor, you suddenly bend the legs and hips slightly. With a pause of an
instant, you straighten the legs and back with great force, shooting the arms upward, and
sending the bell as high as possible. As the bell ascends, you drop under it by bending the
knees and spreading or "splitting" the feet.

There are many points to be observed in mastering the various niceties of timing, splitting,
and so forth. Most of these technicalities and fine points can only be learned through practical
experience. Each man will proceed somewhat differently in the way he goes about lifting a
bell to the shoulders and getting it overhead, but certain fundamentals are observed by every
successful lifter. Some men split the feet evenly, one forward, the other backward; others may
slide one foot to the rear with hardly any motion of the other foot. Undoubtedly the most
scientific manner of splitting the feet is to step smartly forward under the bell, at the same
time slight the other slightly to the rear. Many lifters find it most satisfactory for locking the
shoulders to keep the eyes to the front, but others of fame lean the head way back.
Furthermore, there is a difference of opinion on the matter of bringing the feet together at the
completion of the lift. One side maintains that the forward foot should always be brought back
alongside the rear foot, in order to avoid straining the small of the back; and in the face of
such a warning, you will observe the majority of lifters bringing the rear foot forward, and
with no apparent harmful results. We would, however, prefer to advise the first mentioned
method, as we recognize the logic of a possible lumbar strain due to the severity of the back
contraction with a weight held overhead.

The essentials in lifting success are, of course, first of all, you must have the necessary
strength. Quickness is a primary essential; without it you are slow and clumsy, regardless of
the power you have in your muscles. Endurance is seldom considered as important to the
successful bar bell lifter. However, any lifter who survives a first class contest on five lifts,
knows that something besides pure lifting ability is required to see him through. In a contest,
where you take three separate trials on each of five different lifts, and must extend yourself in
hopes of winning, you are in reality forcing yourself to your approximate limit on each of
fifteen trials. Every bit of energy at your command must be expended with each effort, and it
must be further considered that some of the lifts consist of two movements, each of which
calls for the same degree of effort; as in the Jerk lifts, both with one or two hands, where you
first do your utmost in an attempt to "Clean" the bell to the shoulder, and having succeeded in
doing so, you must immediately put forth the same force in raising the bell to arms length.

Track athletes know that something more than speed is essential in running the quarter mile
distance. Endurance is required just as much as going through a long distance run, but in a
different sense; the long distance runner needs only endurance, the 440-yard man needs
enduring speed, the power to hold his speed more than four times as long as the century dash
fellow. In the same way, a lifter may be strong on one lift, or on a few trials at that particular
lift, as in trying for a record on the Two Arm Clean and Jerk. But, when he must do
practically as well on that lift in addition to putting forth his best efforts on twelve more
complete attempts, something more besides strength and speed and lifting skill is required.
You can state the quality briefly as endurance.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 21 - THE BENT PRESS: THE
MOST FASCINATING LIFT, ALSO THE SIDE PRESS - By Mark H. Berry

Immediately following, we are outlining the important points in the performance of the Bent
Press Lift. Right after the Bent Press, we describe another similar lift, the Side Press or One
Arm Push. We want you to read the lift descriptions in this order; but strange as it may seem,
we advise mastering the Side Press first. The man who has thoroughly mastered the details of
the latter lift and can perform it smoothly will run into fewer difficulties in getting onto the
fine points of the more complicated Bent Press. To do the job properly and absolutely
thoroughly, the man who is willing to spend extra time on the successful mastery of these lifts
will make more certain progress by first practicing a Side Press exercise with a dumb bell of
moderate weight. In an effort to accomplish the greatest possible lift with one hand, European
lifters years ago evolved the Bent Press. At first this lift was undoubtedly nothing more than
an exaggerated one hand press. It was observed that a greater poundage could be handled with
one hand if the lifter bent slightly to the side rather than to stand bolt upright. Then as the
lifting attempts mounted into increasingly higher poundage, the athletes were forced to bend
farther to the side.
Observations by some of the craftier men led to ways and means of employing a lower bend
to improve the quality of the lift. Although evolved or invented on the continent of Europe,
the lift has long since passed into disfavor in that part of the world, but has taken a firm hold
on the lifters of Great Britain and the United States. We will not enter into the controversy as
to which individual was mainly responsible for the perfection of the lift as we now know it.
To the enthusiast, the greatest interest should lie in learning to perform the movement
correctly. We shall, therefore, consider the chief technicalities involved in mastering the Bent
Press.

To begin with, very few men will find themselves adaptable to the complicated series of
movements at the very start. Some few men will never be able to perform the lift. The proper
way to get started is to first master preliminary exercise movements, and once having learned
the rudiments, the actual lift should not be so difficult of mastery. Side Pressing exercises,
where you press a dumb bell to arms length while bending to the side and the bar bell lift
known as the Side Press will both prove useful in preparing yourself for this splendid lift, with
which you may raise the greatest poundage overhead with one hand. A bar bell of rather
extreme length is best for the advanced or experienced lifter, though the beginner may have
greater success with a bell of three or four feet in length.

Having lifted the bell to the shoulder, you balance it on one hand which we will assume for
the present is your right. Observe that the forearm is perpendicular, and it should remain so
throughout the lift. A straight line of support should run almost directly down through the
forearm and the right leg. The right elbow should rest on the hip, and it is possible for you to
hold the position. Some few men will find it necessary to force the arm away over on the
upper back in order to gain a substantial support for the arm. Before commencing on the
actual pressing, it is well to concentrate the mind on the complete movement as it must be
performed and not expect to center the attention on each stage of the continuous lift.

The scientific principle of the Bent Press consists of keeping the bell about shoulder height,
supported on a straight line running through the perpendicular forearm and right leg. While
the weight is thus supported, mainly by bone strength, the body is so manipulated by bending
as to almost place the upper arm in a straight line below the forearm; then, at the proper
moment, the right leg is bent and by means of a full squat, you succeed in bring the arm
straight under the bell; from this position, you stand erect with the bell.

Following is a more detailed description of each of the main stages; endeavoring to give as
concise and complete description as possible with a minimum of illustrations. The bell is
balanced on the right hand; it is best to swing the bar around so as to bring it as near as
possible to being parallel with the shoulders. As to the exactness of your balance, it is better to
have the bell slightly out of balance on the front or far end, rather than on the back or thumb
end. Keeping the bell balanced on the right hand, you bend towards the left; meanwhile,
keeping the left leg straight. It will be best to keep the left knee locked until you have bent
pretty well to the side. Then you gradually begin to bend forward and bend the left knee.
When performed in the usual manner, the body is bent neither directly to the side nor forward,
but half way between.. You may help steady the body by resting the left hand on the left thigh
or knee. As some lifters perform the lift, the hand is kept firmly on the knee and not removed
throughout the entire bending movement. Others slide the left arm down along the left leg till
the arm pit rests upon the knee. Some form of arm support is quite imperative if the lift is to
be successful with a heavy poundage. Try to keep the right leg straight as long as possible, or
until the arm is nearly straight. Having reached a position where you find it necessary to bend
the right knee, you bend the body to the limit and work into a squat with the arm straight
under the bell. The final squat is one of the most important points if you expect to properly
master the lift. With the bell safely balanced, and assisting with the left arm, force the body
erect and the lift will be completed. Many beginners make the mistake of pulling the bell over
with them when starting the bend to the side; this brings both the right leg and forearm out of
perpendicular line. You must cultivate sufficient suppleness to enable you to keep the right
leg, right arm, and the bell in practically the same position while bending the body and the left
leg; only altering the relative position of these parts when ready to bend the right leg.

Although we have stressed the importance of keeping a perpendicular line running straight
through the supporting leg and lifting forearm, you will find it impossible to keep the forearm
directly able the hip after you have bent well to the side. The extreme side bending will cause
the elbow to move upward along the side of the body; however, the forearm must remain
perpendicular. Those who find it impossible to rest the elbow on the hip at the
commencement of the lift should adopt a style of pulling the lifting arm well to the back and
using the latissimus muscle as a means of support. The perpendicular forearm is likewise
essential when this method is employed.

Some swinging or turning of the bar is necessary, as with the sideward and forward bend of
the body, you also alter the position of the upper arm and lifting hand. The thumb end of the
bell will follow the head to some extent as you go down, and as you gain the upright position
at the finish of the lift, the bell is bound to swing back around again. A decided fast turning of
the bar is induced by some lifters, but a moving weight is more difficult to balance than a
stationary one, so you will do well to cultivate steadiness of the bar. A constant upward
pressure on the bar must be maintained throughout the lift, even thought he bell remains at
one level. The latissimus muscle must be strong to properly support the upper arm as a terrific
strain is placed on that muscle during the entire lift. A large and powerful latissimus is a great
help, and furthermore, this lift develops the muscles better than any exercise you can practice.
All in all, the Bent Press is extremely complicated, but once mastered, you will always feel
well repaid for your trouble.

THE SIDE PRESS

The action of the Side Press is very similar to that of the Bent Press, and although the rules
governing it call for more strict positions, the lift is not a complicated one. A bar bell is used
should be Cleaned to the shoulder with one hand. Stand with the feet about twelve inches
apart, both legs straight, the bell at the shoulder. At the commencement of the lift, the
shoulders must be level and the lifting arm must be kept free of the body throughout the entire
lift; likewise, the free arm must be kept clear of the body and cannot assist in any way. The
proper commencing position should be with the body erect, weight squarely placed on both
feet, legs straight, the free arm held out to the side; the lifting arm held off the body, the bar
bell at shoulder height and several inches from the deltoid. It will be best to turn the bar bell
as we suggested for the Bent Press, that is with the bar almost parallel to the shoulders. You
will find the lifting arm will need some support, and this is best supplied by the latissimus,
which may be flexed strongly, the triceps resting against it. Lean to the side, and keep bending
as far down as you can, meanwhile vigorously exerting the combined latissimus and triceps to
steady and evenly press the weight. As it is impossible to actually bend far to the side, you
will learn to bend partly forward. The farther you can bend the body, the more successful the
lift will be, as the legs must remain straight.
The accomplished Side Presser will learn to lock the whole upper body and use the hips as a
hinge; very little could be accomplished by bending to the side, while keeping the legs in the
perpendicular starting position; you must learn to thrust the hips out well to the lifting side,
inclining both legs in the same direction; this assists in properly centering the body and at the
same time a counter balance is effected. The hip position will be assisted by turning both feet
in the same direction, having both point well to the left. This lift is not nearly as hard to learn
as it sounds. Proper mastery of details will enable you to perform the Side Press in a very
technical manner. First using the free arm as a counter-balance, and then the hips in the same
manner. It will pay you well, to get this movement down pat before attempting the Bent Press,
and then make an exaggerated Side Press when first attempting the more difficult lift. The
longer you can keep both legs straight, when commencing the side bend of the Bent Press, the
less trouble you will have in getting under the bell. The Bent Press, like the One Arm Snatch,
is performed slightly different by every specialist, but is hard to do a decent Side Press
without following the details as just outlined. This is due to the compulsory arms free from
the body and locked knees limiting the muscular actions.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 22 - LIFTING MOTION
EXERCISES: A COMPLETE AND NOVEL SYSTEM OF PHYSICAL
EXERCISES: ALSO GUARANTEED TO IMPROVE THE LIFTING
ABILITY OF ANYONE - By Mark H. Berry

While we do not wish to detract from the value of the standard and well established exercise
movements with bar bells and kindred apparatus, nevertheless we believe it possible to
substitute another set of movements which will prove every bit as successful and satisfactory.

To those who are about to begin a bar bell training course, or to those who have had some bar
bell experience and wish to follow an entirely different sort of program, we offer the
following. These particular movements have not been practiced to any great extent anywhere,
though we will not go so far as to claim originality. To make any such claim would only serve
to admit a lack of knowledge of our subject. In as much as modern bar bell lifting comprises
the best possible system of training the human body, and as we are primarily interested in
developing speed as well as strength, we do not hesitate to recommend these movements as a
complete exercise system or course. Furthermore, as America is searching for champion
lifters in an effort to excel the world, there is no better method of developing our talent than
by encouraging the novice to specialize on exercises of this nature. The movements are
fundamentally the same as the standard recognized lifts, therefore it will be a simple matter
for our budding athlete to later change over to actual lifts; and, with a far greater chance of
attaining expert proficiency than if he had been practicing exercises which were entirely
foreign to the lifting movements.

First: The One Hand Clean Motion

Bend over in the first position, pull the bell up and over to the shoulder into the second
position. You will note that as the bell is pulled upward, the knees are bent and you assume a
full squat as the bell reaches the shoulder. This movement should be executed rather quickly.
Immediately lower the bell to the floor, at the same time allowing the body to come back to
the first position. Practice keeping the left hand on the left knee to assist in the lifting with the
right arm. Repeat five times, and then the same number of repetitions with the left arm.

Second: One Hand Stiff Legged Snatch Motion.

The object of this movement is to raise the bell from the floor to arm's length overhead in one
movement, without bending the knees. Assume position, pull as hard as you can and throw
the bell up. Lower bell to floor and repeat a total of five times. Then do the same with the
other arm. Keep the back as straight as possible throughout the motion.

Third: One Hand Jerk Motion.

From position, toss the bell upward, and at the same time bend the knees and squat into
position. Keep the left arm free of the body. In performing this movement, you are to toss the
bell up very quickly and the squatting is to be just as quick, or rather the leg and ram
movements are to be in unison. Assume the erect position, and repeat four more times; then
the same with the left arm.

Fourth: Bent Snatch Motion.

Raise the bell overhead with one hand. Now, still holding the bell overhead, squat into
position. Then return to the first position and repeat a total of five times. The left should be
exercised the same number of times.

In practicing all of the foregoing motions, use an amount of weight which will permit proper
performance with respect to every detail. At first it will be necessary to use very light bells,
but after becoming accustomed to the coordinated movements, you will undoubtedly be
surprised at the ease with which you handle what was formerly a heavy weight. Practice three
times a week, and increase one repetition each week. After practicing three days on the tenth
repetition, increase the weights and start again on five counts. Remember to keep your eyes
on the bell at all times, as by doing so you help to preserve your balance.

Fifth: Stiff Legged Motion.

This is similar to the second motion, excepting that the bell is to be raised only to the shoulder
instead of overhead. Pull the bell into position without bending the knees. Perform the
movement as quickly as possible. Lower bell to the floor and repeat, afterwards changing to
the other hand.

Sixth: Two Hands Clean Squat.

From the first position pull the bell up quickly and strongly and then sink into the low squat of
the second position. Be sure to have the elbows well forward when holding the bell in the
second position, as this will help you preserve the balance. Also keep the feet flat on the floor
as otherwise your balance will be rather precarious. Let the bell back down to the floor; it will
be easier if you first rise to the erect position and then lower the bell. Five repetitions should
be sufficient.

Seventh: Two Hands Stiff Legged Snatch.

The same as the second motion, but with two rather than one hand. Send the bell quickly to
arm's length overhand and repeat a total of five times.

Eighth: Two Hands Squat Jerk.

With the bell at the shoulders, it should be tossed to length of arms overhead. As the bell is
tossed overhead, the knees should be bent, and you squat deeply into position. This complete
motion should be performed quickly and smoothly. Come to the erect position while holding
the bell overhead, lower it to the chest and you are ready to repeat. As you begin to handle
heavier weights, it will assist greatly to make the complete movement quickly and without a
stop. That is, sink to squat and spring immediately to the erect position.

Ninth: Two Hands Stiff Legged Clean.

The bell is to be lifted from the floor to the erect position. The principal object is to start from
the erect position in front of the weight, then to bend down quickly, grasp the bell and pull it
to the chest, all without a stop; and while keeping the knees straight. This same plan may be
followed in practicing the seventh motion.

Tenth: Two Hands Alternate Split Jerk Motion.

Starting with the bell at the chest, the feet fairly close together, and the knees straight,
suddenly bend the knees and toss the bell to full length of arms overhead. As the bell travels
upward, split the feet, moving one forward, the other to the rear. From the second position,
lower the bell, at the same time bringing the feet together. Then repeat the movement, this
time alternating the position of the feel. Repeat a total of ten time, that is, five times with the
right foot forward, and five times with the left forward. Increase two counts each week for
this motion.

Eleventh: Two Hands Rapid Press Motion.

This is identical to the regular two arm press, only that the movement is performed quickly
and without a stop. Stand erect and in rapid succession press the bell to length of arms
overhead, and back to the chest without a stop. Five counts should be plenty.

Twelfth: Special Bridging Motion for the Neck.

This is similar to the regulation Wrestler's Bridge. Assuming that position with a bar bell
within arms reach at the head, you pick the bell up and hold it at arm's length. Note that you
have the toes and not the entire foot in contact with the floor. Rock the head till the shoulders
merely touch the floor, then back till the bar bell rests on the floor, meanwhile keeping the
arms straight and held out at an angle.

Benefits derived from the foregoing exercises: The entire body is developed and strengthened
by each motion. A little study of anatomy will reveal the principal muscles involved in each
motion.

The entire group of exercises just outlined will prove very efficient in training oneself to
master the low position in lifting. We know of no better way of getting accustomed to the low
position of bending the knees to get under weights. In modern lifting, the prime essential
seems to be a proficiency in getting down under the bell as it travels upwards. Even though
you do not care to master the extreme low styles in lifting, the regular practice of movements
such as these will make your legs more springy and efficient, whatever your style of lifting.
For instance in the Two Arm Clean, you may prefer the style of Charles Rigoulot;
nevertheless, a certain amount of time spent on the low squat will make your knees stronger
and more supple for the other style.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 23 - THE WORLD'S STRONGEST
MEN: ALSO THE STRONGEST MAN - By Mark H. Berry

With so many athletes claiming to be the world's strongest, the questions become most
confusing to the beginner or casual observer. Those who are fairly well acquainted with the
recognize lifts and the accepted records are not so liable to pay attention to the claims of every
professional who wishes to be known as the best the world has ever seen. As in many other
things, a misunderstanding cannot exist if the public is informed concerning the facts. Right
here is the key to the solution of the all the faking which has been imposed upon a most
gullible public. Enlighten our dear public concerning the facts. However, such education is
easier said than done; till no reader of this volume need longer be in doubt on matters
pertaining to strength. Just what class of strength feats form the best criterion for deciding
which individual is the stronger. Among professional exhibiting strong men we find some
who gain a reputation by bending iron bars, breaking chains, tearing phone books and decks
of cards, driving nails through boards with a blow of the fist and feats of a like nature. Others
make a name for themselves by performing supporting feats and holding weights upon the
feet or body.

One strong man claims distinction on his ability to make a high class one hand lift; another
points to his two arm lifting ability; another expects fame to honor him due to his Back or
Harness Lifting. How are we to recognize all of these men as the "strongest man" and which
should be entitled to the greatest honor? To properly decide the question, it is first necessary
to arrive at some conclusion as to what type of strength feat requires and demonstrates the
greatest degree of strength. We know of Arthur Saxon having put overhead with one hand 336
and possibly 370 pounds; the great Arthur also succeeded in putting the greatest amount of
weight overhead with two hands when he lifted 448 pounds in the Two Hands Anyhow style,
raising 336 with the right arm in a Bent Press, and then bringing a kettle bell of 112 pounds
up alongside of the heavier bell. The greatest Two Hands Jerk stands to the credit of Karl
Swoboda, of Vienna, who jerked 408 3/4 pounds after lifting it to the shoulders in the
Continental style, that is, with two movements form the floor to the shoulders, he also lifted
overhead the enormous weight of 442 pounds, after others had put the bell at his shoulders.

The best Jerk poundage accomplished by Saxon was 350 pounds, so it would seem Swoboda
was far superior on actual two arm lifting and strength. The Two Hands Anyhow is a splendid
method of lifting when a high class poundage is elevated overhead, but the lift is not
recognized as superior to a double handed Jerk. A small man of 122 pounds bodyweight has
lifted 272 pounds in the Anyhow style while his best Jerk was 238 pounds. When we consider
that only the best 148 pound men are capable of Jerking 272, no one would be so foolish as to
imagine the 122 pound man as strong as the high class 148 pound men.

Granting the necessity of tremendous strength in accomplishing the 448 and 272, we are
compelled in fairness to the lifting game and its devotees to make comparison on the
generally recognized double handed lifting poundage of these same men. The Two Hands
Anyhow happens to be a lifts practiced by few lifters, and due to not being generally
recognized throughout the world, it is rather difficult to use it as a means of arriving at a
decision on the strongest man among all lifters. It must be recognized that one lifter may excel
everyone else at lifting a weight with the little finger, another may outshine all others at teeth
lifting, and so on, but there certainly is no reason for basing a claim to the title of strongest
man upon the ability to excel in this one way. Some standard must be used which is generally
recognized throughout the world, and as no one lift can be used in fairness to all lifters, an
officially recognized as the basis of championship competition. Certainly the man with the
highest total on this set should be entitled to more consideration than the man who bases his
claims on an ability to do some one unusual feat.

A discourse on strength or physical development will hardly be complete without a certain

amount of discussion concerning the strongest man living today as well as the strongest man
of all time. Frankness will be the best policy in this respect, so we might as well state that no
individual ever earned the right to be known as the world's strongest man. There will,
however, be no harm in considering the worthiness of all claimants to the title. Louis Cyr, of
Montreal, Louis Uni (Apollon) of France; Arthur Saxon, of Germany; Eugene Sandow,
likewise of Germany; all of these have probably been best known throughout the world as
properly entitled to the honor. As far as strength is concerned, two or three big Viennese
lifters were properly better fitted for the title. Joseph Steinbach and Karl Swoboda were both
men of tremendous strength, yet because they were not theatrical showmen the world heard
little of them. Scores of athletes throughout history have laid claim to being the strongest man
of all time, and during recent years the strong men have proven no exceptions to this practice.
Warren Lincoln Travos. Lionel Strongfort, and Herman Gorner have had staunch supporters,
nevertheless the elements of personal opinion, national patriotism, and publicity influences
must all be considered.

Before we may properly entertain the claims in behalf of any of the above named athletes, it
will be necessary to decide which merits shall entitle each to worthy consideration. Some of
the men were pure lifters, others showmen performing exhibition feats of strength; some of
lifters belong to the Back and Harness lifting school, others to the bar bell branch of the game.
Louis Cyr was undoubtedly the greatest Back and Harness lifter of whom we have any record,
and at grip lifting (lifting weights off the floor with hand grips) he was also supreme. Warren
L. Travis is the other athlete in the group representing this same type of lifting. In Back
lifting, Cyr has been credited with 4300 pounds, while Travis has claimed 4000 pounds. The
latter has claimed the same poundage in the Harness lift. Cyr has been credited with 1897 3/4
pounds for the Hand and Thigh Lift, while Travis has claimed no more than 1600 pounds.
Travis has raised 881 3/4 pounds with two fingers, and in a repetition Back lift, 2500 pounds
fifty times in twenty-five seconds.

To the best of our knowledge, Travis has never claimed to be stronger than Cyr, and as the
latter has been dead for a number of years Travis has without a doubt been rightfully entitled
to some distinction as a Back, Harness and dead weight lifter. Practically all claims in behalf
of Apollon have been made by Frenchmen, and as no world's records are credited to him, it is
rather difficult to seriously entertain such claims. By no means do we wish to belittle the
abilities of the wonderful Apollon, but his principal feats were of such a nature that it was
necessary to see them at first hand to fully appreciate the strength of the man. He performed
feats with awkward and cumbersome thick handled bells, which other strong men found it
quite impossible to handle. However, when comparing him with the best men of his time as
well as those of other days, it is necessary to compare feats pound for pound, so that if a man
handicaps himself by using bells with unusually thick handles, we cannot very well consider
the feat in compiling a record lift or in a comparison of his lifts with others.

Eugene Sandow was undoubtedly the possessor of the best shape among all modern men, but
there is absolutely no basis for referring to him as the world's strongest man. He was not the
strongest man in the world at any time in his career, much less to be considered the strongest
man of all time. His best feats were: One Hand Bent Press of 271 pounds, a Two Hands
Anyhow of 269 pounds . (216 B.B., and 53 K.B.), Two Hands Snatch 231, and One Hand M.
P., 121, Sandow was a remarkable showman, and should be entitled to recognition as such,
but his lifts and feats of strength simply did not compare with those of other strong men who
appeared before the public either during, before, or after his best days. Louis Cyr made a One
Hand Press of 273 3/4 pounds, which although not a Bent Press, nevertheless exceeded the
best poundage of Sandow. Arthur Saxon is officially credited with 336 pounds and
unofficially 370 pounds has been claimed for him on a one hand Bent Press. Saxon
accomplished a Two Hands Anyhow of 448 pounds, and could Snatch more than two hundred
pounds with one hand. These few figures will serve as a fair comparison of the strength of
Sandow and Saxon, the latter being entitled to quite a bit of consideration in a discussion of
strongest men. Among the more modern claimants to the title, Lionel Strongfort, whose real
name is Max Unger, bases his claims on a reputed Bent Press of 312 pounds and a supporting
feat of holding an automobile and bridge, the weight of which was claimed to be 7000
pounds. Herman Gorner, a German who resided for some time in South Africa and who has
lately been performing in England, can with every sound reason be seriously considered
among the few strongest men of whom we have any record. His lifting feats are all first class,
and besides, his professional act includes real strength feats. His best official lifts are: Two
Hands Clean and Jerk, 352 3/4 pounds; One Hand Swing, 203 1/2 pounds; Two Hands
Snatch, 264 1/2 pounds; Two Hands Clean and Jerk behind neck, 336 3/4 pounds; Two Hands
Dead Lift in British style, 652 1/4 pounds; One Hand Dead Lift in British style, 548 1/2
pounds, and 501 pounds, with right and left hands.

Joseph Steinbach of Vienna, Austria, has officially performed a Two Hands Continental Jerk
of 387 pounds, a Two Hands Snatch of 264 3/4 pounds; Two Hands Continental Press of 335
pounds. At the same time, he holds the world's records on lifts performed with two dumb
bells.

Karl Swoboda, a massive Viennese lifter, was the first man to correctly succeed with over
four hundred pounds in the Two Hands Jerk, accomplishing 408 3/4 in the Continental style.
He also succeeded in Jerking 422 pounds from his shoulders after the weight had been put in
position for him at the shoulders.

Having duly considered the above several claimants, and of course there are dozens of others
who might be included, we should now pay honor to the present world's champion bar bell
lifter, Charles Rigoulot, of France. As bar bell lifting is no recognized as the standard means
of testing the strength of strong men, both amateurs and professionals, we must recognize the
Frenchman as the world's strongest man. Rigoulot has lately succeeded in a Two Hands Clean
and Jerk, of 402 pounds. In the Two Hands Snatch, Rigoulot has accomplished 110 pounds,
and in the One Hand Snatch, 254 right and 221 pounds left.

If asked for my estimation of the proper ranking of the strongest men, I would list Charles
Rigoulot at the top.
As to the ranking of the other leaders, it would be rather a difficult matter to decide which was
best when they were all accustomed to different lifts and lifting conditions. Therefore, it
might be well to rank several on an equal basis as entitled to the distinction of "goliaths of
humanity." In this rating, we would include Apollon, Cyr, Gorner, Saxon, Swoboda, and
Steinbach. We are inclined to rank a man according to his bar bell lifting ability rather than on
the grounds of exhibition or Back lifting feats. Remember that in his day, Cyr ranked at the
top as a bar bell lifter, with his double handed Clean and Jerk of 347 pounds, Continental
Press of 301 pounds, Side Press of 273 1/4 pounds, and Snatch with either hand of 188 1/2
pounds. Saxon came along with a Bent Press of 336 pounds, Steinbach beat Cyr on the
Continental Press by thirty-four pounds, and now Rigoulot has beat him by over fifty pounds
on the Two Hands Clean and Jerk, and by sixty-five pounds for the One Hand Snatch.

As great as the feats of Cyr may appear, we are of the opinion that they can be greatly
exceeded if first class lifters take the trouble of training on the Back lift and the Hand and
Thigh Lift, as well as lifting awkward and cumbersome objects. Cyr is credited with a Back
lift of 4300 pounds, but strict investigation fails to prove that the weight was authentic. The
weight consisted on men from the audience who volunteered to stand on the platform. The
method of computing the weight was to take the work of each man for his weight as he
stepped on the platform. However, the majority of experts are willing to grant that Cyr should
have been capable of lifting that amount of weight.

When we consider that an amateur middleweight, Boyd Shearer, of Portland, Oregon,

succeeded with 3502 pounds under strictly official conditions, and that Travis has lifted 3660
under contest conditions, on the same evening that he performed nine other heavy feats, we
believe some good heavyweight should be able to train himself to exceed the lift of Cyr. The
Hand and Thigh lift of 1897 1/4 we believe can be exceeded, and firmly consider a number of
good heavyweights capable of doing so if they specialized on the lift for a while. Three
American middleweights have succeeded with creditable poundage on this lift; Charles
MacMahon with 1500 pounds, Frank Olender and Frank Dennis with 1410 pounds. The lifts
of Olender and Dennis were performed under strictly official conditions. A small European,
George Lettle has been credited with 1763 pounds for the Hand and Thigh Lift. As this man
was hardly more than a featherweight, and as the lift was evidently performed under fairly
strict conditions, we can easily realize the possibilities if the really good big men would
become interested in the lift. Some of the champion heavyweights should be capable of lifting
a ton if they took it seriously for a while. The last man on the Two Hands Dead lift among the
above quartet is Frank Dennis, whose record is 506 1/4 pounds. Herman Gorner holds the
official world's record with 652 1/4 pounds. Here is a difference of practically one hundred
and fifty pounds, or 30% better. Why not figure that the lifts of Llender and MacMahon could
be exceeded by 30% by first class heavyweights? On the gross lifts, John Grun Marx
continually claimed two tons for a Harness lift, and Charles Sampson actually lifted 4003
pounds with Harness at the London Sporting Club. There is no question about it; Sampson did
not compare with the greatest strong men, so we feel confident of someone beating the heavy
lifts of Cyr, when first class men become sufficiently interested in such feats.

Again, we might consider men like Steinbach, Gorner, Moerke, and Steinborn, whose all
around ability on strength lifting feats rank them at the top. Rigoulot now Cleans and Jerks far
more than any of these men could Continental Jerk. Or, in other words, we might say that
Rigoulot is capable of handling all by himself, weights far greater than those other giants of
man power could Jerk from the shoulders, regardless of how the weight was placed in
position for them. Also, in the Snatch lifts, both with one and two hands, he outshines these
other men by many pounds. Only one man, Karl Swoboda, has Jerked a heavier weight than
Rigoulot, and he had to Continental the bell to the shoulders; that is, lift it from the floor to
shoulders in two movements. Employing this style, he managed 408 3/4 pounds, whereas
Rigoulot has tossed to arm's length 402 pounds after raising the bell to his shoulders in one
movement. The Frenchman is still a young man, and there is no doubt he will improve. We
might as well look forward to a Clean and Jerk exceeding the best previous Continental Jerk.

To properly consider the case of those strong men who prefer Back, Harness and Hand and
Thigh Lifting, and supporting feats where thousands of pounds are held above the body, we
wish to say that personally we try to be very open-minded concerning their respective claims.
As far as total poundage is concerned, this class of strong men can show the highest figure.
Therefore, if gross weight was to be considered as entitling the man to highest honors in the
strength field, the gross weight specialist would certainly win out. And therein hangs a tale,
and darned hard one to unravel if we wish to be absolutely fair to all concerned.

Professionals get into the gross weight class because the extremely heavy lifts impress the
audience while bar bell and dumb bell lifting means nothing to the show going public. The
majority of the strong men in this class have trained in their earlier days with bar bells almost
exclusively, while the others have combined both types of lifting throughout their career. But,
when a man must make a living, he shows the class of work the public likes to see, and very
soon the rush of business finds him entirely taken up with exhibition lifting, supporting, and
so forth. So far as pure strength lifting feats are concerned, the exhibiting professional in most
cases is not as strong as he was an amateur. On the other hand, the professional who instructs
and has an opportunity to keep in condition on actual bar bell lifts will continue to improve.
The controlling bodies of weight lifting throughout the world, sponsor and encourage straight
bar bell lifting only. This is true in every country where lifting is given official recognition.
We feel certain that nowhere in the world outside of the United States has an attempt been
made to officially conduct National lifting championships on such lifts as are commonly
classed under the heading of "Body Lifts."

The Association of Bar Bell Men, sponsored by STRENGTH Magazine has been awarding
medals and diplomas for totals on this class of lifts; and in 1927, at the instigation of the
writer, championships were conducted in the various bodyweight classes, for both amateurs
and professionals, for the first time in history of lifting, we are certain. The lifts encouraged in
the group are the Back Lift, Harness Lift, Hand and Thigh Lift, One Finger Lift, Two Finger
Lift, Teeth Lift, with the Two Hands Dead Lift included. Even with this attempt at
encouragement, heavyweight professionals have made no attempt at competition. The
professional in the lifting game seldom enters a contest, and when a contest is mentioned, he
talks in terms of big money, and insists on his own terms. However, the fact that a number of
amateur and professional "Body" lifters in the lighter classes did compete shows the
possibility of arousing and keeping alive some interest in that branch of sport.

With official world wide recognition lacking, and with leading heavyweights unwilling to
regularly perform records under official sanction in public, the "Body" lifting branch of the
game can hardly register a serious claim to consideration in deciding the strongest men. The
outstanding bar bell lifters lift in public, either for records or in competition, at rather frequent
intervals. Considering all of the above facts, we can hardly be blamed for insisting that bar
bell lifters be honored in preference to lifters who base their claims on the ability to perform
other feats. We would undoubtedly hold a different opinion if a champion Back and Harness
lifter would register poundage on the recognized bar bell lifts about equal to the performances
of some of the leading bar bell men whom we have considered.

For instance, a man like Gorner, Moerke, Steinbach, or Steinborn who also held high records
on the other class of lifts. Back some years ago, Louis had a good right to be considered the
world's strongest man; he was supreme at "Body" lifting, and also could lift poundage equal
to, if not superior to, the best bar bell lifters. During recent years, Warren L. Travis was
undoubtedly the best Back and Harness lifter, but Travis is now retired and to the best of our
knowledge there is no outstanding performers at that class of strength feats at the present
time. Up until the advent of Charles Rigoulot as top man of bar bell lifting, that branch of the
game was undoubtedly confused as to a champion. Several men were considered but none
stood above the others. There can be no doubt as to the right of Charles Rigoulot to the title at
the present time; and of course, he is the greatest bar bell man of all time.

As to answering the question of who should be entitled to the distinction of "Strongest Man of
All Time," we prefer to leave the reply to the judgment of our readers.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 24 - THE CHAMPIONS IN
PHYSICAL DEVELOPMENT: THE CHAMPION FOR MUSCULARITY:
THE CHAMPION FOR SHAPELINESS - By Mark H. Berry

Every realm of human endeavor has its outstanding exponents, and wherever the element of
competition enters a champion is recognized. We have now been considering a discourse on
the world's strongest man. Why not a champion for physical development? This sphere of
physical culture is attractive to a greater number than excelling in strength. Of even more
widespread interest would probably be the matter of deciding the champion for shapeliness or
physical perfection. The ideal physique of the present day. Therefore, let us lengthen our
discussion of championship for muscular development and shapeliness: the ideal types of
physique, we might say.

First, suppose we consider the candidates who are most impressive in muscularity. Many
points have to be taken into account. Some athletes are impressive due to massiveness alone;
size alone is their fort, and in proportion to men of smaller size, they fail to measure up so
well. The muscles of the giant seldom stand out as you will find them on some of the smaller
men, especially athletes in the middleweight and lightweight classes. The exceptionally large
man is apt to possess a light covering of adipose tissue over all his muscles, lending a smooth
appearance to the muscles, and eliminating the lines of separation. Likewise, the majority of
human mastodons possess muscular bulges composed of a certain amount of fat intermixed
with muscle. This is, of course, true to some extent, of any athlete who is not trained down too
fine; but the point we wish to bring out is that truly massive measurements must be composed
of a large part of adipose tissue.

For massiveness combined with pleasing proportions, we probably must recognize the French
giant, Apollon as supreme. In our estimation, though, the palm for muscular development as
the eye sees it, proportions and appearance of the development, regardless of the size of the
man, goes to Otto Arco, whose true name is Otto Nowoslielski. Arco, compared with all
others, is honestly a man best fitted to wear the olive branch for excellence and muscular
development. If ever given the opportunity to gaze upon this remarkable physique, I am sure
the only point on which you may vary my opinion is that of actual size. Arco is, in street
attire, a small man. Nevertheless, what does it matter if the man possesses the qualifications in
development entitling him to the honors we wish to bestow.

George Hackenschmidt, among other big men, might be chose by some as a more fitting
example of development. Keeping this possibility in mind, and comparing the muscles of
Hackenschmidt and Arco we are sure you will be convinced as to the comparative justice of
our opinion. The muscles of Hackenschmidt simply do not stand out as those of Arco, either
individually, in groups, or as a whole.

Truly, the supreme example of physical perfection among modern mortals was Eugene
Sandow. Very few will question this statement. Sandow was far from the strongest man, even
of his time; nor did he possess the largest measurements or the most massive muscles, even
for athletes of his own height; but Sandow certainly had shape, that indefinable something
which pleases the eye and leads men and women alike to worship the possessor as an idol.
Still, as impressive as we must concede the physique poses of Sandow to be, the writer cannot
reconcile himself to the belief that Sandow excelled all other men in the effect created upon
the eye of muscular impressiveness. Some of the poses of Arco, we believe, create an
impression of muscularity, not even to be found in the wonderful poses of Sandow.

In deciding upon the athlete most qualified to be know as champion for shapeliness, or
possessor of the most ideal physical proportions, we can refer you to another chapter, where
we discourse at considerable length upon the subject of ideal proportions. We see no reason
for carrying on any sort of argument at this time in support of our conclusions. The proper
thing, as we see it, is to suggest that the reader carefully consider the merits of all poses. Then
decide whether or not you feel inclined to agree with our opinion that Siegmund Klein should
be recognized as the model of the present day, most entitled to the distinction. We have now
selected three champions in physical culture; one for strength, another for development, and
the third for ideal proportions.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 25 (Part I) - SANDOW, SAXON, ET
AL., FURTHER DISCUSSIONS ON THE SUBJECT OF STRENGTH - By
Mark H. Berry

The wave of popularity upon which the doctrine of muscular development has ridden for
some years has often been attributed to the rise of Eugene Sandow, and his contemporaries, to
fame. To delve into the matter at some little length will convince us that Sandow and his
fellows were merely fortunate to appear during a certain period. As we might put it in other
words, they were actors with parts in a great play. Sandow first become known in 1889; quite
a number of very good strength athletes preceded him during a period of ten years or so.
These athletes comprised but one side of the rising consciousness of the necessity of physical
education in the life of modern civilized humans. The great strong men of that day
represented the purely physical side. The other side could more aptly be referred to as being
purely mental, represented by educators, physicians and scholars who began to make a
scientific study of the problems of physical education. Some of these men introduced systems
of physical exercise, ranging all the way from a simple group of calisthenic movements up to
the most complete and complicated systems embracing the use of all forms of gymnasium
apparatus.
If we were to delve into the subject, intent upon finding some cause for the increasing interest
in physical education, we might arrive at a conclusion similar to the following brief
hypothesis. The age of machinery was rapidly advancing in all parts of the civilized world.
Men were finding less reason to employ physical strength in the performance of the world's
work. Is it not reasonable to surmise that some urge within man, inherited from toiling
ancestors, prompted the adoption of some means of substitution for the physical activity
lacking in their occupations. The scholar, with plenty of time at his disposal for thinking,
probably observed the physical decline of the urban populace, resulting from insufficient
exertion. The urge within the blood of man, coupled with the observations of the scholar,
undoubtedly accounted for the interest in physical education. It would take an entire book to
follow this hypothesis to a satisfactory conclusion. However, a little thought will convince
you of the truth of the assertion that the lack of wearying toil in the necessary work of the
world has a close relationship to the present day popularity of athletics and active games of
diversion. Furthermore, modern machinery gives us the leisure time to engage in such games.

The beginning of weight lifting as we now know it is rather remote, and its early history is
most indistinct. Certain it is that ancient man must have at times held some form of
impromptu contest to determine the strongest man in the tribe or village. Such a contest, most
likely would have consisted of the lifting of cumbersome rocks. Just what sort of tests would
be included in the contests we can only imagine; it seems that men of that ancient date would
have been impressed by the lifting of a huge rock from the ground more than by the overhead
lifting of stones with either one or two hands. We are inclined to believe that one hand over
head lifting is the most modern of all styles as more science and study of the subject was
necessary before methods were perfected.

Without the employment of some science, it is impossible to lift a stone or other cumbersome
object of any size with one hand. Primitive man, if he engaged in any contests to determine
the strongest man ( without engaging in physical combat) would have confined such efforts to
the lifting of the largest stone from the ground, and the throwing of large stones with either
one or two hands. The shouldering of heavy objects must have held the interest of men of
ancient times, when the subject of strength was discussed. Such tests would have a practical
application to his regular life. It might at times be necessary for a man, unaided, to lift or roll
a rock of large size; it might also prove a matter of life or death to be able to throw or hurl a
large stone at an animal or adversary; and, throughout most of history, it has been of immense
practical value to be able to shoulder and carry a heavy load.

Just when, or why, dumb bells were originated it is impossible to tell. The earliest
employment of a lifting apparatus in the form of a bar bell probably was the use of an axle
and two wheels in a lifting contest. That would have been ages before a dumb bell or anything
like a dumb bell was thought of. Exhibiting strong men appeared in public only during the
past few hundred years. They would lift familiar objects to be found anywhere, such as casks,
kegs, barrels, large stones, and with the aid of harness might also lift a horse or cow. Scale
weights of solid iron could also be easily procured for single arm feats like muscling out a
weight at arms' length or lifting a weight in the teeth. Sometime during the past two centuries,
some instructor in physical exercise conceived the idea of holding handy pieces of iron in the
hands as an aid to the effectiveness of the prescribed exercises. Besides observing hat
different weights were required for individuals of different degrees of strength, it was also
soon noticed that a greater degree of strength and development could be obtained by
exercising with slightly heavier weights than they had been accustomed to handling.
In time, impromptu lifting contests with the heavier bells created a demand for bells of still
heavier weight. After impromptu contests developed considerable interest in lifting as a sport,
even though of no more than local importance in certain communities, some of the more
clever men struck upon the idea of a longer handled dumb bell for two-handed lifting
contests. This in brief outlines the evolution of the bar bell up to its most crude state, a solid
piece of iron on each end of a long bar. That stage was reached something over a hundred
years ago. Since that time, various changes have taken place in the design of bar bells, in
order to add an efficient means of making them progressive. Progressive graded weight
exercise, as we know it today, with bar bells and dumb bells and kettle bells has been known
for a relatively short time. Probably it would not be so easy to prove exactly where, when, or
by whom it originated, as undoubtedly very strong claims might be advance in favor of men
of different nations. Professor Edmund Desbonnet, of Paris, began along modern lines in
1885. Various changes have been brought about from time to time, but the fundamentals have
remained the same, wherever the system has been adopted. Professor Louis Attila, an athlete
with a wide European experience, opened a physical culture studio in New York City in 1894
and was instrumental in proving to American athletes the value of heavy exercise. The
system, however, was known to American athletes previous to the advent of Attila, through
the visits of European strong men to gymnasiums in our leading cities. Eugene Sandow did a
lot to popularize lifting exercises when he toured this country in 1893.

In spite of all these preliminary efforts at introduction, the public in general did not begin to
recognize the value of heavy exercise until the Milo Bar Bell Company came into existence. It
was then, in 1902, that the progressive graded weight system of physical culture was
introduced in a thorough manner to the American public. The subsequent establishment of
STRENGTH magazine has undoubtedly proven a greater influence in the popularization of
heavy exercise than any other factor.

In America, the bar bell and weight lifting movement can be said to be purely of a physical
culture nature. In Europe, bar bells are used chiefly as a means of indulging in the sport of
weight lifting, while in the United States, but a few of those who follow progressive weight
exercise become interested in weight lifting as a sport. In the United States there are
undoubtedly a few hundred thousand men who have exercised to some extent with bar bells.
As to the number of men actually interested in the sport of weight lifting in an active way,
there are probably as many as five thousand. These figures are purely hypothetical, it must be
understood, but we believe that we are qualified as much as anyone to make a fairly accurate
guess. Truly, a large percentage of the non-lifters among the bar bell users practice some of
the lifts occasionally, or at least they have at odd times tried their hand in at the game, as we
might say. Proficiency at any thing, however, only attends the efforts of those who are
persistent over a considerable length of time, and as greater number of men and youths are
interested in muscular shapeliness and physical proficiency than in exhibiting strength
publicly, more time is devoted to developing exercises than to lifting practice. Many mistaken
impressions are current concerning bar bell exercise and weight lifting.

One of the most mistaken of all these faulty impressions is the belief that strong men and their
followers are to be classed as rough necks; or if the use of that particular expression seems too
strong, we might state it more mildly by saying popular belief classifies those who practice
strength feats and muscle developing exercises among laborers and truck drivers. There is no
intention here to malign men who make their living driving trucks, but I trust you know as
well as I the popular use of the term "truck driver" when hard work is mentioned. Having
personally had different ideas of those who are followers of the "iron game" as it is called by
enthusiastic devotees, I have kept a close check for a long time on the occupation, as well as
the ages of those who enroll as my pupils. This check has proven that only about one-fourth
of those who enroll in a bar bell course are to be classed as not belonging to white collar
occupations. This would include farmers, mechanics, machine operators, laborers and all men
who follow what might be termed ordinary jobs. This one-fourth would also include
policemen, soldiers, railway and street car employees, and many other lines of work. Another
fourth we find consists of college and high school students, with the largest percentage among
the former. One half of the total enrollment, we find, belongs among office workers, clerks,
and many others employed in white collar occupations, or as they are sometimes called,
pencil pushers, who are not called upon to perform any amount of physical work. Of the
remaining one-fourth, we find fifteen percent belong to the class of higher salaried men, small
business men, office executives, school teachers, etc. Ten percent of the total number are from
the professions, mostly as physicians, clergymen, lawyers and dentists, with some few big
business executives. When you consider the relative number of average citizens employed in
the classes listed above and compare them with the enrollment figures you can appreciate the
high occupational standard of those interested in bar bell exercise. The reader may then
readily understand how mistaken the impression is that bar bell users are comparable to the
class mostly associated with pugilism or as they are otherwise known, "rough necks."

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 25, Part 2 - SANDOW, SAXON, ET
AL., FURTHER DISCUSSIONS ....(Continued) - By Mark H. Berry

A question may enter the minds of many. Are men as strong today as in days of old, and are
the strongest and best built men of today on a par with the best men of other days? We will
first give our replies and then do some explaining by way of making ourselves thoroughly
understood. We believe that among the active strong men of the present day will be found
stronger men and a greater number of stronger men than at any time in the history of the
world. With the exceptions of Arthur Saxon and his ability at the Bent Press and Louis Cyr at
Back Lifting, the strong men of today are capable of doing anything within the capabilities of
old timers. The real reason, we believe, why the records of both these men stand, is because
the lifts are unpopular and not properly encouraged. The majority of lifting records are held
by the men of Continental Europe, and while records are continually soaring on those lifts
which are popularized, the Bent Press stands as a discredited lift in the mind of the modern
European lifter. We have already discussed the Back Lift. We are firmly convinced there are
more well developed men in the world today than at any other time in modern history. With
the exception of Eugene Sandow, we believe the most shapely men of today are at least the
equal of the best models of all other times.

Permit us to elucidate. Perhaps you noticed our references to modern times in connection with
well developed men. It is rather a moot question as to whether or not the average man of
today, or rather of modern times, is as rugged and well developed as the average man of
ancient times. When considering the average run of men, the majority of whom are not
athletic, we might be inclined to believe the man of ancient times better built and stronger
than the average Mr. Citizen of recent years. But, as to health, it is quite possible the people of
hundreds of years ago were less healthy than the people of today. Mainly due to sanitation,
hygiene, a more learned healing fraternity, etc. The regular visitation of scourge, pestilence,
epidemic, famine, and so on, reaped a tremendous harvest among the inhabitants of the earth
in years gone by, and countless numbers were maimed, weakened, and invalid among those
who safely evaded the call of the grim reaper. We firmly believe people live longer today on
the average than at any time in the history of the world. Life was hard enough on even the
young inhabitants of early times, but must have been altogether too rough for those advanced
in years. Nowadays there are many helps and aids to prolonging the life of the aged, but in
ancient times a person was in the way and defenseless as soon as it became necessary to rest
from the everyday struggle for existence.

Comparing average men, the above pretty nearly sums up the situation, but we believe the
athletic and physical culture populace of today to be far more physically efficient than the toil
worn man of ancient days. Likewise, due to the advancement of physical training, we believe
there are far more physically efficient men (and women) in the world today than at any
previous time in history. Looking back over the number of heavyweight strong men who were
famous twenty-five to fifty years ago, in Europe and America, on may be led to believe there
were more strong men and stronger men than during the past few years. During those years,
people had fewer means of diversion, and but a small percentage of the populace took part in
athletics or sports of any kind. It is only in late years that participation in sports has become so
widespread. At the same time, outdoor athletic games such as baseball and football,
(European and American) have become extremely popular, regularly drawing many thousands
to witness the players. Boxing and wrestling also enjoy an amount of popularity and
prosperity never dreamed of in the days just mentioned. Furthermore, professional strength
performances formerly enjoyed a high place in the show world, whereas today very little
attention is paid to the professional strong man by the public. While there are a greater
number of lifters and strength enthusiasts in the world today, very few are professionals, and
for that reason less attention is paid to professional stunts; the majority of modern lifters
practice the recognized bar bell lifts and a number of body building exercises. It is no doubt
true that we would hear of more sensational heavyweights and the strength game would even
be farther advanced today, if it were not for the fact that so many husky young men become
interested in the popular branches of sport. They are thus lost to the strength game, where any
fine natural athlete would likely become proficient.

Just imagine the number of great athletes absorbed in professional baseball in the United
States. It is logical to assume that the great ball players would have been equally great in one
or more other lines of sport or athletics if their attention and specialization had been directed
into other channels. I hold an opinion or theory, or whatever else you may choose to call it,
which may or may not be original with me. Neither have I the slightest idea as to whether or
not you will be inclined to agree with me. I hold the belief that any athletically inclined
American youth would prefer to excel at one of the more popular branches of sport rather than
at some sport which enjoys only a small amount of publicity. For instance, the popularity and
public acclaim of athletes like Babe Ruth and Jack Dempsey, must result in our youth
preferring baseball and boxing to other branches of sport, providing it were possible for them
to make good. If a youth can't become a great ball player or boxer, he inclines toward some
other game at which he might succeed. There are a number who do not choose baseball or
boxing because of intellectual, professional, or business ambitions, even though they could
excel at the games. Some of the recruits to amateur athletics are enlisted from among men
who have higher ambitions in an intellectual way.

The theory I started to propound could be summed up something like this. An exceptional
ability as a strength athlete is made or developed, the man with natural athletic ability should
have an excellent chance of developing into an outstanding performer; but as practically all
great natural athletes are absorbed by the more popular branches of sports, and thus lost to
weight lifting, we must look among those who are developed, to find our strength champions.
Maybe the world discovers the men with the greatest strength propensities, but I believe a
great number of men who could become equally as famous for strength are never known to
the strength game.

Strength enthusiasts of today should feet a debt of gratitude towards Eugene Sandow, who
thrilled audiences in Europe and America during the last decade of the nineteenth century
with his wonderful showmanship and the remarkable shapeliness of his physique. Witnessing
the perfection of his muscular development and apparently super human strength undoubtedly
caused more men and boys to become interested in the improvement of the human body than
the efforts of any other single human. Many who thus became enthusiasts in the cause of
physical culture later contributed in no small measure by passing on the inspiration to others
through the medium of teaching, writing, and by personal appearance in the theater. The
mortal Sandow has passed to his reward, but the immortal Sandow will live for ages in the
memory of those who have been inspired by the beauty of his physique, whether they had the
pleasure of witnessing him in the flesh or on photograph.

He was born in Konigsburg, Germany, in 1867, his real name being Frederick Mueller. It was
in the city of Brussels, Belgium, whither he had gone to escape service in the German army,
that young Mueller met a group of former schoolmates in a café. Knowing of his enthusiasm
for feats of strength, these friends told him of a great strong man who was conducting a
gymnasium across the street from the café. It was in this way that young Mueller was first
introduced to the man who was to initiate him into the art of professional showmanship,
without which training he would probably never have attained such remarkable proficiency
and world wide honors and a degree of distinction seldom bestowed upon any individual. The
great master whom he met in Brussels was Professor Attila, who had been acclaimed in every
part of Europe where he had toured. Frederick Mueller requested employment of Attila and
was given part time work, the best the Professor could afford at the time. In order to make
ends meet, the youth posed wherever such part time employment could be had. For three
years, Attila trained him in the secrets of the strong man game, and when ready to take him on
the stage said, "Henceforth, I'll call you Sandow, Eugene Sandow. Work hard and be advised
by me, and that name will not merely make you famous, but will get you a fortune."

They traveled together for a while and then separated, young Sandow going to Italy, where he
posed for artists and sculptors and wrestled to keep himself. But he fared badly in trying to
manage himself haphazardly. Sometime later, or in 1889, Professor Attila summoned Sandow
to go to London to defeat some strong men who were exciting a great amount of comment.
Sandow, who was in Italy, wrote that he was unable to afford the trip, and requested traveling
expenses of the Professor. Arriving in London, Sandow was given special instructions for the
occasion by Attila, and succeeded in vanquishing the renowned Sampson and his pupil
Cyclops, both of who were powerful men. At another time, this man Charles Sampson
officially lifted 4003 pounds with a Harness Lift, and Cyclops (Franz Bienkowski) was
probably the best man the world has known at bending and breaking coins. From that time on
Sandow was lionized as the greatest of strong men, and the most perfect physical specimen
among mortal men. Coming to America, he had the good fortune to be managed by Flo
Ziegfield, now famous as the producer of musical shows and folly girls. He appeared all over
the United States for a considerable length of time, and later settled in England, where he
opened schools and gymnasiums, remained until his death a few years ago. Sandow was
denied admittance to his native land, owing to having run away from military duty; otherwise
he could have made a fortune by appearing in all cities of Germany where the populace was
eager to see him.

With great honor being justly due Eugene Sandow for his part in the popularization of weight
lifting and the cultivation of a superb physique, we must owe an equal debt of gratitude to the
man who brought him to the fore, his teacher and inspiration, Professor Louis Attila. Besides
having served in that honorable capacity, the great Professor likewise was instructor and the
physical inspiration to a host of others, prominent in all walks of life. To name a few, among
well known strong men and athletes, Warren Lincoln Travis, Lionel Strongfort, George W.
Rolandow, H. W. Titus, Anthony Barker, Bobby Pandour, Louis Cyr, Horace Barre, Arthur
Dandurand, Adolph Nordquest, and James J. Corbett all served under his instruction for some
length of time; likewise the famous French physical training authority Professor Edmund
Desbonnet; among those of high social standing, J.P. Morgan, Jr., Alfred Vanderbilt, Lord
Lonsdale of England, and Baron Rothschild of France; Sousa of Band leading fame, and
among theatrical men, Klaw, Erlanger, Hammerstein, Ziegfield; among the royalty of Europe,
the pupils of Professor Attila included King Edward of England, when he was Prince of
Wales, and the six children of King Christian of Denmark, some of whom later became royal
heads of European countries; to name them by the title which they were later known, Crown
Prince Fredercik, future king Haakon of Norway, King George of Greece, the Duchess of
Cumberland, Queen Mother Alexandra of England; also Princess Dagmar, later Empress of
Russia, and mother of the late Czar Nicholas.

Professor Attila was born in the year 1844 at Karlsruhe, Germany, and died at the age of
eighty in New York City. He was extremely active and preserved a great deal of his strength
until near the end. Attila was responsible for the introduction of many of the feats of strength
we know today, such as the Roman Column, the Roman Chair, supporting feats in the human
bridge position, tearing packs of playing cards; he likewise originated the hollow globe ended
bells we know today. Many bar bell and dumb bell exercises in use today were also originated
by the Professor.

The Attila Studio was founded in New York City about 1894, and after the demise of the
founder, was carried on for some time by Siegmund Klein until he opened his own studio four
years ago.

Undoubtedly the most famous team of strong men the world has ever known was the Saxon
Brothers, their real name being Hennig; Arthur, Herman, and Kurt.

Herman Goethe is also known in this country by the name of Herman Saxon. A few years
ago, this athlete visited several cities throughout the country, calling himself by his most
distinguished name. Quite a furor was raised in some quarters, as it was claimed the man was
an imposter. However, after running the thing down, we find the man really had a right to use
the name, for reasons we will now disclose for the first time in print. When the Saxon
Brothers first came over, the original Herman was one of the trio. Unfortunately he has
suffered an injury and found it necessary to leave the act in Ringling Brothers Circus. As
several weeks had still to be played, Arthur signed Joe Lambert to fill in for the balance of the
season. The following year, when Arthur and Kurt came over, they had another man taking
the place of their younger brother, who was then identified by the name Herman Saxon. His
true name was Herbert Goethe, the athlete to who we have referred. Although not quite as
large nor as strong as the original Herman Saxon or Hennig, nevertheless, he was a first class
performer, a capable lifter, and worthy of a place among the famous Saxon brothers.
In case anyone should consider this an odd thing to do, that is ring in another man as one of
the Saxon Brothers, or as actually happened, two men, (Goethe and Lambert) it may be worth
noting that the Saxon Trio was greatly shifted about during the existence of that particular
strong man team. Briefly this is its history. The trio was brought into being by Arno Saxon, no
relation to the "Saxon" Brothers or Hennigs. He joined forces with an Oscard Hilgenfeldt and
a nineteen year old youth (later famous as the genuine Arthur Saxon); then Oscard left to be
replaced by a man named Somerton, was also replaced by an Adolph Berg; and then with
Arno Saxon out, the seventeen year old Herman Hennig joined the trio, and later Kurt
Henning took the place of Berg, but the latter returned at one time when Herman went out on
his own for a while. These changes all took place in England, whence the original trio had
been enticed by the fame and fortunes of Eugene Sandow. When the Saxon Trio first visited
America, it consisted of the three Hennig Brothers, up until the changes occasioned by the
injury to Herman, when his place was taken in turn by Joe Lambert and Herbert Goethe. So
you see, in the final analysis, this last named man had a very good right to be traveling the
country in recent years under the name of Herman Saxon.

To return to the happenings in England, as we said, the Saxon Trio journeyed to the tight little
isle to cash in on the popularity stirred up by Sampson and Sandow. The latter had suddenly
appeared in London to defeat Sampson, and was to realize the feeling of chagrin himself at
the hands of the nineteen year old Arthur Hennig. At that time Arthur could Bent Press 267
pounds, and when Sandow tried to duplicate the performance he ran into a clever piece of t
rickery. Arthur always Bent Pressed his bell with the bar running level, but having noted that
Sandow tilted the bell, the 267 pounder was prepared for the trial by partly filling the bar with
quick silver. Thus when the handsome Eugene tried to press it, he was bound to meet with
failure when the bell was tilted. As he grew older, Arthur Hennig became a great deal
stronger, far surpassing Sandow in strength.

As to which country has the strongest men or has produced the greatest number of strong men
in the past, that is a moot question. The patriotic citizens of each of several countries can point
with pride to a long list of names of famous strength athletes, claiming the title for their
country on the basis of many stellar performers. It is difficult and perhaps unfair to state that
any one country has a majority of stronger men than any other country; after all, it is
impossible to determine the actual truth concerning such a proposition. We in the United
States, for instance, do not care to acknowledge that the men of European nations are more
powerful and rugged than our own young manhood.

Even in the face of positive figures showing the evident superiority of European weight
lifters, we do not wish to accept it as a conclusion that our young men are fundamentally
weaker than the men of other countries. We may argue weight lifting is an unpopular sport
over here; hence our best natural prodigies of strength are absorbed in other and more popular
sports. However, basing our calculations in actual figures, we must bow to Continental
Europe as the majority of recognized champion strong men have been born and raised over
there.

At the present time, the strongest man when judged by International weight lifting rules, is a
Frenchman, Charles Rigoulot; the next best are Germans, Herman Gorner, Karl Moerke, and
Henry Steinborn. Gorner is the only one of this trio who has been active so far as record
making is concerned, within the past few years. Ernest Cadine, another Frenchman, is of high
rank and at the present time probably superior to either Moerke or Steinborn. Several other
countries can boast of high class men, especially among the amateurs. In this class, at the
recent Olympic Games, Germany took first place as a team; four years previously, France
took the honors, but Germany was barred from entering; at the Olympics previous to that, or
in 1920, Italy won first place.

The present Olympic champions in each class are: Heavyweight, Germany; Light
Heavyweight, Egypt; Middleweight: France; Lightweight: tie Germany and Austria;
Featherweight, Austria; Austria can lay claim to the citizenship of quite a few of the strongest
men the world has known; Joseph Steinbach, Karl Swoboda, Wilhelm Turek, Graf, and a host
of others. Germany has produced besides Gorner, Moerke and Steinborn of recent times,
Saxon, Sandow, Sampson, and others.

The present amateur heavyweight champion is a German, Strssberger, who won the title at the
Olympics of 1928. France has give the world a long list of famous and outstanding
champions: Apollon, Francois, Vasseur, Bonnes, Roumageon, Cadine, Batta, etc. Switzerland,
the famous Deriaz Brothers.

Canada had Louis Cyr, who was probably the strongest at all around strength in his time. The
United States has produced the Back and Harness lifter, Warren L. Travis, and Joe Nordquest
as the only real record holders among the heavyweights. Nearly every country of Europe can
point to some athletes who might be considered among the strongest of men; Russia to
Hackenschmidt and Lurich; Poland to Zbyzsko, etc.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 26 - Part 1 - OVERWORK, AND
THE PROPER AMOUNT OF EXERCISE: OTHER ANNOYING
QUESTIONS REPLIED TO - By Mark H. Berry

Overwork must be guarded against by the ambitious seeker after superb physical condition.
Overzealousness is quite certain to spell defeat, if it leads you to continually over exert
yourself.

The ambitious beginner, especially the beginner of youthful age, may try to follow the
training pattern of some well-known professional pugilist or other athlete. What he does not
understand is that the pugilist is training to reduce his bodyweight, by removing all traces of
surplus flesh, drying as much water as possible out of his system, and making himself as lean
as possible and still hold enough strength and endurance to give a good account of himself in
the ring. The man or boy who takes up physical culture with the idea of building muscles all
over his body and adding to his bodyweight must follow an entirely different procedure. If
such a beginner practices endurance work involving countless repetitions of exercise
movements and covers miles on the road and track, he will be draining any reserve he
happens to possess and will only succeed in making his muscles scrawny. The published
bodyweight of the pugilist is very deceiving when compared with averages citizens. The
pugilist of ability who weighs l45 pounds may have the framework and muscular structure of
a pretty husky ordinary man of 160 or 165 pounds; and the pugilist of the latter bodyweight, if
out of hard training and living the life of the ordinary man, would probably weigh around 180
pounds and possibly more.
The beginner is following the wrong track if he expects to build up to the fighting weight of a
pugilist, and expects to enter the ring at that weight. For instance, if a young man of 135
pounds bodyweight aspires to fame as a boxer and desires to enter the lightweight class. The
average young man of 135 pounds bodyweight would first of all need to build himself up to
145 or 150 pounds by means of body-building exercise. Then when he was in fairly good
condition at that weight he could begin the necessary training to get in condition for boxing as
a lightweight. It is a mistake for the average young fellow to imagine he only needs to build
up to the boxer's fighting weight. Of course, if it were possible to follow the boxer's training
stunts and build up a certain bodyweight, that would be fine. But it is not possible for the
average fellow to train as hard as the pugilist and at the same time gain weight. If the training
routine of the pugilist brought about an increase in bodyweight, it would not serve the purpose
of reducing him for a bout. Some forms of exercise will have the effect of bringing the body
to a normal state whether you are overweight or underweight, but his is not true of endurance
exercise. Some boxers do grow while following active training, for which a sound explanation
can be given. The majority of boxers enter the game before reaching maturity, hence there is a
natural tendency toward additional growth. The continued exercise also influences the
development of harder and larger muscles, plus a thickening of tendons and ligaments
throughout the body. The internal organs should also accumulate a certain amount of weight
as the athlete reaches full maturity which may be as late as thirty.

Many athletes, amateur as well as professional, are continually carrying on a battle with
nature in an attempt to keep their bodyweight down to a minimum. When nature is opposed,
such opposition can only be temporary or there is only one result. Weakness, and possible
disease or death. It is nothing short of slow suicide to interfere with the natural rate of growth
when a youth or young man has not stopped growing. In the majority of cases where boxers
grow into a heavier class, it simply means that he was unable to further resist the efforts of
nature towards full growth.

Recently a pupil wrote me of his failure to realize results in developing muscles. He had read
somewhere of the necessity of breaking down muscular tissues before any increase could be
accomplished. Wherefore he reasoned that the only sensible thing to do was to bring about a
continual breaking down of the tissues if he wished to cause a worthwhile degree of
upbuilding. He selected one part of his body, his arms, and every day went through a
tremendous amount of movements. Needless to say, his efforts netted him nothing.

Another pupil followed a similar line of reasoning. That is, he is a pupil but decided to
disregard the instructions we gave him and follow a scheme of his own. He had been
exercising two or three months when he reported the plan he had followed during the entire
period. His routine consisted of exercising every day and on each day he repeated an exercise
schedule several times. His plan was something like this; practice the Two Arm Curl, also the
Two Arm Press repeating each six times, and during the evening return to each of these
exercises ten times and repeat the full number of repetitions. Not only did he practice the Two
Arm Curl and the Two Arm Press on this plan but altogether included about a dozen exercises
for all parts of the body and repeated each one in the same way. We don't understand how he
managed to survive such a strenuous and tiresome program for so great a length of time. A
very well-trained bar bell man of husky build may be able to stand a program similar to either
of the above for considerable time with apparently no harmful results.

There can be no sensible reason for training along such lines. Overwork, in the form of
exercise, may not be attended with noticeable harmful results. One may be overworking the
body continually, month after month, and never be aware of the fact, as no unpleasant effects
may be noticed. The only visible sign of such overwork may be a lack of progress in strength,
development and physical abilities. To exercise or train steadily for several months or a year
without noticeable improvements must certainly be a sign that something is wrong. To
determine what is wrong may call for careful observation of the case by an experienced
expert, still be believe a careful study of the present volume will make it possible for any
intelligent student of physical exercise to diagnose and correct any condition in his own case.

It must be pointed out that overwork may not be the underlying cause of one's failure to
improve consistently, and all factors involved must be given due consideration. Theoretically,
one who continues regular progressive exercise of the proper sort should continue to improve
almost indefinitely, or at least until the age of physical decline sets in. In this particular
instance, our thoughts will be centered upon actual weight lifting as well as exercises of
weight lifting nature. We have stated that theoretically improvement should be continuous.
However, practically, we are apt to find that the majority of lifters and bar bell physical
culturists do not continue to improve steadily according to our theory. We have often stated
that continuous improvement over an indefinite period cannot be expected, as at sometime in
life one must expect to reach the pinnacle of his achievements, and from that point a gradual
decline must be expected, though added effort may result in being able to more or less
preserve the ultimate abilities for some time. Granting the accuracy of this qualification of the
theory of continuous improvement, we must point out the weak point in applying it to the
individual case. Just when can we expect the individual to reach the pinnacle of his physical
abilities? In some sports, the average athlete seems to be at his best between twenty-one and
twenty-five, while in other sports the average may be considerably higher. Although we are
sure to meet with the rare exception, it seems logical to expect the average man to reach the
peak of possible improvement around the age of forty. Please understand that our remarks
apply to the man who has been training since a youthful age, and not to one who has only
started physical training in his late thirties. In a case of the last mentioned kind, where the
individual has been in either a weak or only fair condition up to his late thirties, he may
continue to improve for many years. But, a man who became interested in physical
improvement at that late date would never know the true possibilities born in him. These
remarks also apply to a man of a more advanced age, up the time when actual old age has set
in. Many men may improve physically as late as sixty, but he degree of improvement which is
to be expected depends upon many factors. This will be discussed at another time in this
book.

Our remarks for the present will deal with the athlete in the flush of manhood; for instance, a
young man of twenty-five to thirty who has been exercising and training for a number of
years. It is only in such instance that really worthwhile observations can be made. Having
studied rather closely the comparative abilities and improvements of weight lifters who
perform in public competitions, we have observed here and there an instance of an athlete
continuing to improve at a rate comparable to the rapid advances made by the science of
weight lifting in general. Whereas the majority of competing athletes seem to reach a certain
peak in their abilities and then either hold such abilities over a period of time or lose some of
their speed, strength or agility, certain others improve with each passing year.

At times we were tempted to form the conclusion that certain known limits of lifting ability
must be set as the ultimate point of improvement which may be reached by any athlete. The
main factor determining this being a high average of existing records in the bodyweight class
of the athlete. Many times we have nearly reached the point of accepting this conclusion as
final, only to notice a man here and there passing all known standards of strength possibilities,
basing strength upon the lifting ability. And, following on his heels, we find dozens of other
athletes passing the previous limitations. We are now about willing to conclude that a limit
really does not exist, so far as either strength or lifting science are concerned. This conclusion,
we believe, may also be applied to all forms of athletics. This conclusion must, of course, be
made with reservations, as no one would hardly be so foolish as to say that athletes of the
future will be capable of doubling or trebling the strength or speed of the present day athlete.
What we mean when we refer to the non existence of a limit is that such a limit is at a point
far beyond present day capabilities. For years there has much speculation concerning
developing "nine second men" in sprinting the hundred yard dash. The most authentic record
of speed over this distance seems to be 9-2/5, and I believe some professional has tried to lay
claim to either 9 or 9-1/5 seconds. Any claim such as the latter must, at the present time, be
regarded as gross exaggeration; but we are sure the day will come when nine second hundred
yard dashes will be as common as 9-9/10 or 10 second dashes during recent years.

A better understanding of training methods, physical conditioning, and running science will
result in faster running time. Just as in weight lifting; not so many years ago it was considered
extremely exceptional for a man to succeed in Snatching with one hand a weight equal to his
own bodyweight. Now, it is nothing uncommon for lifters to Snatch far in excess of
bodyweight with one hand, and many can do so with either hand. For years the evident limit
in single handed Snatching was around two hundred twenty pounds, for the heaviest and
strongest men. Likewise a weight of three hundred has long been regarded as most
exceptional for a one hand lift even when the slow and scientific Bent Press was resorted to.
A few men succeeded with slightly over three hundred pounds in the Bent Press, but a quick
lift of that poundage has remained as practically an utter impossibility. However, a young
Frenchman, Charles Rigoulet, has lately been improving by leaps and bounds on the one hand
Snatch and recently set a new mark of 254 pounds. To us it seems with the realm of things
possible to say that three hundred will some day be accomplished in the one hand Snatch.
This is true of practically all modern lifting and will be discussed later.

We may seem to have digressed somewhat from our observations on overwork as applied to
physical exercise. However, it has been our desire to impress upon the mind of the reader
certain obviously logical and related matters pertaining to continual wasting of the energies. If
we reach a logical conclusion that physical improvement should be continuous up to a certain
age, then any physical stagnation or failure to improve rather indefinitely should be
considered as a sign of incorrect training methods. Generally, if one over-exercises for any
length of time we would expect certain signs of overwork to be plainly evident. These signs
might include a continual feeling of languidness throughout the day, inability to thoroughly
recuperate through sleep, repeated stiffness of the muscles, extra susceptibility to colds, a lack
of the feeling of well being, and loss of the desire to train or exercise. We would expect,
however, that the individual would recognize danger signals so plainly evident as these.
Furthermore, it is quite likely very few individuals would continue training if so distressed.
So, our discussion should more properly pertain to those muscle culturists who are evidently
in either fair or seemingly excellent condition and still fail to make continuous progress at an
age when such improvement should rightfully be expected. Much discussion has attended the
matter of daily exercise. For some time, recognized authorities on bar bell exercise have
contended that daily exercise with heavy weights was far too strenuous, and that better results
could be expected if a program was followed of exercising on alternate days or only three
times a week. Some physical culture instructors have taken exception to this advice, and a few
men of high standing in the bar bell field have likewise seen fit to disagree with any rule
which did not prescribe exercise for practically every day in the week.

A like controversy has been carried on concerning whether or not we should continually strive
to handle heavier weights, or regularly practice with moderate weights and attempt the limit
only occasionally. To us, these are two of the most important points to be decided, and we
might call them the key-notes of proper training. The ideal amount of exertion is the question
all instructors and athletes would like to have answered to their entire satisfaction. In the
entire scope of physical training, that is probably the most difficult question to decide.
Knowledge of physical education will be nearly complete when a definite solution to this
problem is arrived at. In lieu of exact knowledge, applicable to every case, we can at least
proffer the advice that in case of doubt it is best to under exercise slightly than to risk the
chance of over exercising. We can definitely establish this fact that during extremely rigid
training, little or no reserve energy is stored by the body.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 26 - Part 2 - OVERWORK, AND
THE PROPER AMOUNT OF EXERCISE: OTHER ANNOYING
QUESTIONS REPLIED TO - By Mark H. Berry

I can recall certain incidents in connection with my own experience with exercise and over
work. At a rather early age, I showed considerable interest in rather long walks. For a boy the
walks were exceptionally long. I should say that at about eleven or twelve I commenced to
walk for considerable stretches, but no attempt was made to make time or to cover any set
number of miles. I would simply start for some distant objective, such as a cave in the nearby
foothills of mountains, and by spending the greater part of the day on my feet would complete
the round trip and incidentally quite a few miles for one so young. As a young boy very
seldom walks in a straight line when out in the woods and fields, it is difficult to say how
many miles might have been traversed on any of these frequent excursions, but the walking
would generally consume the greater part of a day.

As I grew older, a fondness for long hikes seemed to develop and by the time I was fifteen
and sixteen it was a common thing for me to walk fifteen to twenty miles on a Saturday
afternoon, and from thirty to forty miles on a Sunday. During my sixteenth year, I covered
various distances of between fifty and sixty miles in one day. Of course, a start was made very
early in the morning and the arrival at home was well after dark. Some of these walks
consumed fifteen and sixteen hours, which I now believe to be too much of an endurance test
for one of the youthful age of sixteen. My experiences in this would have no place in the
present discussion if it were not for the after effects which were noted. Arriving home late in
the day after one of the longest walks, and having spent the day on my feet with only a
minimum of food, I would eat as much as m appetite dictated, but due to excess fatigue, my
appetite was not very ravenous. I simply would feel too tired to eat, in spite of the fact that the
day had been started with only a light breakfast at day break or earlier, and at noon the only
food had consisted of a few sandwiches (cheese and raisin principally) which had been carried
in a coat pocket. Although thirst would demand considerable water during the day, I am now
convinced that sufficient liquid was not furnished my system during the day.

Retiring at ten perhaps later, it was nearly impossible to sleep and the entire night was spent
under conditions very closely resembling ague; intermittent fever and chills. Strange to say,
though, the next day would find me but slightly tired. Judging from this, I must have been in
fairly good condition, but the worst part of it probably is that the untoward effects were never
realized and properly appreciated. At the ages of fifteen and sixteen, I weighed around ninety
to ninety-five pounds stripped, at a height of about five feet, two, to five feet, five (if my
memory serves me correctly); for one of years and physique, the walking feats were no doubt
commendable as such, but altogether too strenuous and fatiguing. Had the long been the sum
of my exercise activities, the possibilities of over-training or overwork would not have been
so prominent, but in addition I started to run a couple of miles nearly every morning, and
whenever Saturday or Sunday didn't find me out hiking I was out running or walking over hill
and dale. On top of all this, I took some part in other sports, swimming very regularly in the
summer, skating once in a while during the winter, and occasionally fooling around at boxing,
wrestling, and ball playing. Thousands of skinny kids, such as I was, do all of the latter, but
few cover the same number of miles on the road in addition. During that time I practiced
vegetarianism, to which I shall allude in the proper chapter. It is, indeed, a wonder that upon
taking up bar bell exercise during my sixteenth year, a gain of twenty or more pounds in
bodyweight took place in a few months' time.

Today, I look back upon that period of boyhood years spent in overwork ( or over exercising)
with regret. I place the blame on the incompetence of those who wrote articles to inspire
physical culturists. Truly, my people frowned upon such activities, but nothing was done to
interfere with me. What I believe was really needed was the counsel and advice of physical
culturists who knew what was correct and what was incorrect in physical training for the
youthful amateur. That is exactly the service I am trying to render, and I wish it understood
when advice or suggestions are given that they are offered as the result of considerable
experience and observation. As a boy and a youth, I was an avaricious reader of everything
pertaining to the health and development of the human body, with an inclination common to
all young people, towards the new and sensational. It is presumed that a large number of those
who read this book are of the same class. Great confusion attended my early efforts at
physical improvement from reading of the ideal plan of training for both strength and
endurance at one time. This is one of the most contradictory statements it is possible to make,
when speaking of both in the strict sense. Endurance as it is commonly understood, and great
strength each call for an entirely different type of physique and training. A great deal depends
on your definition of endurance, but in this particular instance reference was made to distance
running (or rather middle distance running) as the ideal type of endurance work which should
accompany strength developing exercises. The athlete who trains for pure endurance such as
the ability to run miles, cannot expect to possess a physique which would be accepted as a
model anywhere. The distance runner keeps himself trained down to the minimum of
muscular size and bodyweight in other words in a finely drawn condition. The man who
wishes to acquire a perfectly developed physique and great strength must train in such a
manner as to continually build a reserve of energy and accumulate bodyweight. It is doubly
pernicious to proffer advice to the youth of growing age that he should combine distance
running with body-developing exercise.

We have duly considered overwork. That is one side of the picture. Some attention must be
paid to the other side; this might aptly be referred to as wishing for physical improvement
without exerting oneself sufficiently.

From a health standpoint, there is something to be said in favor of under training, providing
one exercises consistently at fairly strenuous work in preference to any program of over
training. A high state of health efficiency might be maintained by exercising regularly about
twice a week and at times only once weekly, providing the man has first put himself in good
physical condition. Our remarks at present do not concern the man who finds it convenient to
exercise a limited amount of time each week and is satisfied simply to maintain good health
and fair muscles. But to the other fellow who under exercises, he who is alarmed at the
possibility of over exerting himself, we wish to point out the folly of expecting value for
nothing.

If you are troubled by exertions which cause you to breathe harder than normally, or you quall
at thoughts of perspiring profusely, satisfactory results from your exercises may be a long way
off. Do not become alarmed because your muscles become stiff and sore after the first
attempts at exercising; this only denotes that your circulatory and respiratory functions have
not been accustomed to the task of repairing tissue waste from exertion; as a result certain
chemical products of the tissue repairs remain in the muscles causing a stiffness. Continue
your work, and the stiffness will wear off. Likewise do not become scared if you notice one or
more prominent veins on your arms or legs. Increased physical activities and higher muscular
efficiently demands vascularity or greater size and elasticity of the blood vessels. You may
have noticed the large veins on the forearm of the man who works hard with his hands and
arms. Athletes who use the legs a great deal have enlarged veins on those limbs; hand
balancers have them on the shoulders and upper arms. There is positively no connection
between enlarged veins of this nature and varicose veins. True varicose veins appear like a
large bunch of angle worms and not just a single protuberance here and there. Varicose veins
also cause a certain degree of pain, but not enlarged veins from physical exertion. Varicose
veins are generally caused by the lack of a proper degree of activity, especially while standing
on the feet for long periods of time; or by the wearing of tight garters or other articles of
clothing which constricts the circulation.

Activity should be beneficial rather than harmful for such a condition, thought the person
should also endeavor to keep off the feet as much as possible. Varicose veins are sometimes
brought about by the flabbiness and weakness of the muscles; therefore, anything which tends
to improve the muscular tone will prove beneficial. The tyro physical culturist must
understand that it is necessary for the heart to beat faster and harder during and immediately
after exertion, thank during the time you are sitting at ease or moving about at any ordinary
gait. There would, indeed, be something seriously wrong with you if your heart did not beat
faster with greater force. As you have been shown, in a chapter on physiology, the circulation
is stirred up to supply the tissues with oxygen, after clearing away the waste matters formed
as a result of the exertions. The degree of the exertion determine the extent to which the heart
beat is accelerated.

One of the reasons for failure to make satisfactory progress in physical exercise is the fear of
some men of causing the heart to beat fast; others sometimes think they experience an
irregularity in the heart beat, and when a physician tells some people their heart beat is
irregular, they become almost scared to death. We have seen instances of such individuals
actually pining away, afraid to move in a hurry. Nothing is so liable to bring on the death of
the average person as to scare them about the condition of their heart.

We quote the opinion of Dr. Milton J. Raisbeck, of New York city, as given in an address
before the Eastern Homeopathic Medical Association. According to this doctor, extra heart
beats should be no cause for alarm, as it is a provision of nature to insure continued beating of
the heart. The heart is made up of a great many cells, as he explained it; each cell is capable of
starting the contraction which we know as the heart beat. Generally certain of the cells set the
pace or the rate of the heart beat. Sometimes these governing cells change their pace,
especially when a person rests after exercise. If the pacemakers change very quickly, a few of
the other cells may not be able to keep the pace; then you conscious of an extra or irregular
beat. Fear should not be felt at the occasion of such irregularities as an irregular heart beat is
perfectly normal in many areas. Dr. Raisbeck also cautioned his brother physicians about
frightening patients by telling them they have an irregular heart beat.

It is possible for the ambitious physical culturist to be at one time careful of his living habits
and sensible in regards to extremes. I can easily appreciate the confusion which greets the
enthusiast on every hand. Searching for the truth on matters pertaining to healthful living he
reads every magazine and book available and the pity of it all is that opinions are rife and
convictions clash as the protagonists of one cult deride the faddists of another "ism." The
confused enthusiast has no way of discerning the truth, so he is apt to choose the fad which
meets his fancy for the moment. For a while he may follow one diet, then failing to note the
wonderful results promised, he switches to another. In the end, he is most likely to become
disgusted with the entire movement which claims exercise as the backbone of its preachings
but relegates actual physical exertions to a position of unimportance, in favor of practices of
dieting and abstinence which call for a minimum of exertion.

To understand the entire physical culture movement, I need only look back over my own life.
Having passed through the period of hero worship of an individual, which had such a strong
hold on me as to make me a willing follower of any idea advocated by the individual; having
experimented on one diet scheme after another, and tested the value of various foods, I
likewise experimented with exercise and systems of training. Now wonder I have little faith in
some of the teachings that once held me in a spell.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 27 - Part A - SPECIAL
APPARATUS YOU MAY MAKE. VALUABLE MEANS OF AIDING YOUR
DEVELOPMENT - By Mark H. Berry

Realizing the demand for a convenient apparatus with which strength enthusiasts might
practice the gross lifts, such as the Back, Harness, and Thigh lifts, we offer the contrivance
shown at Figure X. Ordinarily, a tremendous amount of weight is required in order to practice
this class of lifts, and outside of the expense of acquiring sufficient weight, a great amount of
time and labor is involved in loading and unloading the lifting apparatus. Lifters may be fond
of exercise, but the expenditure of energy involved in the task of adjusting a ton or more of
weights amounts to a waste of valuable strength which might be better employed in lifting
practice. By means of the leverage device illustrated, you are enabled to train on these
valuable lifts with no more weight than a regular bar bell outfit. A small investment is
necessary in the beginning, to purchase the long beam and attachments, but the benefits
derived in development, strength, and personal satisfaction will be well worth the initial
trouble and expense of rigging it up. Having made the apparatus, consult the chart which
follows: this tells you how to figure out the amount of weight you will be lifting.

To practice a Hand and Thigh lift will be most simple, as you will only need to stand above
the lifting point with a "T" bar in your hands. The Harness lift may be practiced by standing in
the same position, only it will be necessary to wear either shoulder or waist straps. By rigging
up a Back Lift platform as illustrated, that famous lift may also be mastered, and most
important of all, without danger of injury as there is nothing to fall on you.
The following scale is made up on the basis of a total length of twelve feet for the lifting
beam; the notches spaced one foot apart, and one foot between the point of attachment and
first notch.

The Back and Harness lifts should be practiced with the connection at the first notch; you can
experiment on the second and third notches for practicing the Hand and Thigh, and the
Jefferson and Kennedy lifts.

To equal a heavier poundage, use a heavier bar bell and multiply; as a 200 pound bell at notch
10 would be equal to 2000, 1000, and 666 2/3 respectively, with the lifting hook in notches 1,
2, or 3. Due to the varying weights of different woods, no attempt is made at accuracy in the
figures mentioned for the approximate weight of the beam; assuming that your lifting beam is
four inches square, we would suggest computing the weight of the beam as equal to fifteen
pounds if the lifting hook is at the first notch, and twelve pounds if the hook is at the third
notch. The use of a beam six inches in diameter would more than double the weight of the
beam. The beam weight equivalent must be added to your computation of poundage, as
shown on the chart; for instance, if you had a two hundred pound bar bell at notch No. 10, and
the lifting hook was at the first notch, the two hundred pounds would equal two thousand,
plus the beam weight equivalent of 15 pounds, making a total of 2015 pounds as your lift.

Mr. Warren Lincoln Travis trains for the Back lift on an apparatus to that illustrated by Figure
Z. A regular platform beam scale is used to stand on, the back is pressed upwards against a
stationary platform, thus causing the scale platform to be moved. You may easily compute the
poundage by referring to the balance weights belonging to the scale; on some scales a one
pound weight is equal to one hundred pounds, on others a two pound weight equals one
hundred pounds, and so on; in case you are unfamiliar with the markings, you will find such
figures as these on the balance weights:

The upper figure denotes the exact weight of the balance weight and the lower figure denotes
the poundage it equals on the end of the scale beam.

Knowing the equality, you may then hang on bar bell plates to equal heavier counter balance
poundage. For instance, if one pound was equal to one hundred on the scale beam, that is, if
the scale registers a Back Lift of 3000 pounds and you weigh 175 pounds, your lift is really
2825 pounds. To be exact, the 175 pounds in this case, should represent your weight plus the
weight of any blocks, stools, or boxes necessary on the platform to assist in the lift. A Harness
Lift or a Hand and Thigh Lift may also be practiced on a platform scale, though instead of
your back pressing against a framework, you must either grab hold of, or fasten your harness
to cross bars which are firmly fastened to the floor. A little ingenuity will make it possible for
you to practice these valuable lifts, but of course accurate records cannot be very well
computed on such a contrivance.

To many who are accustomed to exercising in a gymnasium, the rowing machine is most
valuable and no workout would be complete without several minutes in the rowing seat. We
recognize the value of the rowing movement as an exercise, so in order to make our bar bell
gymnasium complete, we exhibit a means of converting your weight outfit into a novel
rowing machine. You many use two steel bars, or for that matter, a pair of broomsticks should
answer the purpose. Your attention is drawn to illustrations A-A and B-B which give you an
idea of the possibilities of making an apparatus which will assist in making a rowing machine
of your bar bell outfit. The high apparatus makes possible a valuable variation of the rowing
motion performed while standing erect. The low apparatus may be used with a stationary seat,
placing the greatest amount of muscular work on the arms, shoulders, and torso; while the use
of a moving seat, having either rollers or wheels and foot supports will bring the entire body
into active play. At first, the use of the leverage principle as oars may seem awkward,
however, a little practice and experimenting will prove the adaptability of a bar bell to the
rowing exercises. At first, try extremely light weights on the end of your bars and gradually
add more weight, also experiment with the plates at different distances from the fulcrum. The
trick is to approximate the action of rowing as nearly as possible.

It is true that every requirement of developing and strengthening the human body is satisfied
when a complete bar bell outfit is employed; we also recognize a value in certain
supplemental exercises. If one goes about his work in the proper way, and takes a little trouble
to learnthe fundamentals of muscular mechanics, the highest degree of physical perfection
may be acquired and maintained. There is a certain value in adding novelty to your efforts,
just as long as you serve the same purpose without a needless waste of either time or energy.
The strength enthusiast who has a small space for a private gymnasium and the desire to rig
up some apparatus for himself may rather easily build the sort of contraption to be found in
Figure C-C.

Positively no claim is made to originality in offering this idea, though it is believed we are the
first to present his form of apparatus to the public in connection with bar bells. It may seem a
strange coincidence that just after we decided on adding this to the present book we received
letters from two bar bell users, accompanied by sketches of apparatus similar to that which we
are presenting. Exercising machines of this type were introduced at least forty or fifty years
ago, proof of which we have in books in our possession. Of course, bar bells or kindred
apparatus were not used for the counterweight. As you will see, our idea has been to offer a
form of framework on which a regular long bar bell handle may be used to serve as a pulley.
The possibilities of an arrangement of this sort will be limited only by the ingenuity of the
enthusiast. However, we advise this class of exercise as nothing more than a supplement in
your regular bar bell routine.

We show one way of making the wall brackets. You may devise any other scheme which will
be more suitable to your requirements. This apparatus will prove particularly valuable for
exercising the pectorals and the muscles of the broad of the back. If wall brackets are
inconvenient, you may rig up a sort of carpenter's horse, as illustrated. Overhead pulleys are
valuable, also for pectoral and latissimus development. Be certain to use strong ropes and
couplings and there will be no cause for accident. One does not have to be so extra handy with
tools to nail together such additions to the exercise equipment. To begin with, we might say
that the larger and more complete the assortment of bar bell plates, handle bars, and so on, the
better off the small lifting gym will be. That much can be taken for granted, but, although
many beneficial exercises, lifts and feats may be performed with the ordinary bar bell outfit,
certain other accessories have important uses. High grade advanced work of real value
requires the use of certain other apparatus. On of the first essentials of any lifting gym,
whether semi-private or for a small club, is to have a lifting platform, or a floor where weights
may be dropped when necessary. Among a group working out together, occasion may at times
arise when it will be necessary to drop a weight. It is different with the man working alone in
his bedroom; he can be careful, an must be careful; furthermore, he is particular to use
weights well within his limit at all times, so there is no reason to let go of any bell he is
handling. But, in a group, rivalry is bound to exist to some extent, and someone is likely to
fail or let a weight slip at times.

The lifting platform should be made of heavy pieces of lumber to withstand any poundage
which may be dropped upon it. The rule should be enforced to have all actual lifting attempts
performed upon the platform. Easy exercises, or difficult exercises at which the members are
fairly well experienced may be performed on any floor. It is advisable to have a Roman Chair,
and if any of the members understand a little carpentry, this should be easy to make.

A pair of rings will be found of great use for chinning practice. A bar, or piece of pole may be
run through both rings to form a trapeze. Be sure to have a knob of some sort on each end of
the bar to prevent the possibility of a fall.
A horizontal bar can be put up between two uprights, or the wall and one upright. Regulation
parallel bars are quite expensive, whether bought or home made. But, you don’t need
portable, adjustable uprights; run two bars between any form of stationary uprights, or
between the wall and uprights. As the principal use for parallel bars in a club of this sort will
consist of dipping tests, they need not be very long. For this purpose, we are suggesting the
corner of a room as a suitable place to rig up parallel bars. When rigged up in this manner, the
bars must be of uneven length, but this need not interfere with dipping tests and valuable
exercises which may be practiced on this form of apparatus. Your bars, both horizontal and
parallel, must be of very strong material to prevent the possibility of accident. Use either very
hard wood or good steel. Wooden bars must be no less than l 1/2 inches in diameter, an it
would be best to use a two-inch bar; one-inch or larger of good quality steel can be relied
upon. A thin bar is easier to work on, as a thick bar will place a premium on the size of your
hands.

I would say that stairs of some sort should be available for leg exercises. You can easily have
a set of stairs, made of six wooden boxes nailed together. Be sure your boxes are good and
strong. On a set of stairs like these you may practice walking up and down stairs while
carrying heavy weights, both on the shoulders and in the hands. If the climbing is done on the
toes, you have a wonderful calf exercise.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 27 - Part B - SPECIAL APPARATUS
YOU MAY MAKE. VALUABLE MEANS OF AIDING YOUR
DEVELOPMENT - By Mark H. Berry

The deep knee bend is one of the old reliables, and needs to be practiced by every strength
fan. Many fellows do not use enough weight, as they have too much trouble getting the bell
on and off their shoulders. There is a method of rocking a heavy bell on to the shoulders for a
deep knee bend, but many fellows do not care to use this method. The hardest part of the
exercise is getting up the first time, when the bell is rocked over to the shoulders. Some
fellows are afraid of being forced to sit down hard with the weight, after rocking it over. To
overcome these obstacles, you may rig up a stand such as we show. The stationary uprights
may be about four or four and half feet in height (depending upon the average height of your
club members); grooved blocks of varying sizes should be made to accommodate the height
of each man who will use the stand; these blocks may be fitted on the tops of the uprights, and
held in place by removable pins.

The bar bell is loaded on top of the uprights; the lifter steps under the bar; taking it upon his
shoulders; he may then carry the bell clear of the stand and perform his deep knee bend
exercises. The stand may also be used to become accustomed to holding heavy weights at the
shoulders to strengthen the wrists, arms and shoulders for overhead lifting; as a word of
caution, we advise you to be sure of the correct height at which you load the bar bell for deep
knee bend practice. If the bell stands too high, you will be unable to lift it either off or on the
uprights; but if it is a little low, you may easily lift it by proper use of the legs. An easy rule to
follow would be to have the height of the bar, when placed across the uprights, about fifteen
inches less than the height of the lifter, for use by real tall men, with a difference of a foot in
height for short men. I would suggest making the stationary uprights four feet in height,
cutting small grooves in the top of these uprights to hold the bar for a short man. Blocks may
then the made of 3, 6, 9, and 12 inches in height, for a full range of adjustments.

A helmet for wrestler bridge practice is needed by the majority of bar bell men. Both as a lift
and as an exercise, the wrestler bridge is uncomfortable to many, so a helmet will solve the
problem of making neck exercise comfortable. I made one of sweater material, using several
layers to insure protection of the scalp. The band which runs over the crown of the head
should be thickly padded, while the hand which encircles the head need only be of one
thickness. The crown bank should run to the bottom, otherwise you will be annoyed by the
ridge were the bands cross. This helmet can be quickly slipped on and off with no trouble. It
is worn with the top bank running from front to back.
Reference to the illustrations will give you a few ideas as to how supplementary exercises
may be taken with the use of special contrivances. You may add very good ones for every part
of the body. It is even possible to work out a complete system, using nothing but the counter-
weights and other apparatus we have shown, although our intention was merely to suggest
something which would add novelty to the bar bell training program.

Effective as we find the bar bell outfit and associated parts, it likewise has faults, as we might
say of any other apparatus or idea, however ideal it may appear. The weakness in the use of
the bar bell, dumb bell or kettle bells is a means of exercising the pectoral and latissimus
muscles throughout their complete range of contraction in a direct exercise movement. We are
convinced the said muscles are completely developed and strengthened during the practice of
an all around bar bell training program, including a wide variety of exercises and lifts.
However, a direct means of reaching these muscles is both desirable and ideal. Therefore we
present the use of pulley exercises among the present collection of training methods. We are
not so foolish to claim originality for something that has been commonly practiced by many
muscle culturists; still, it is quite likely the majority of my readers have never had the idea
introduced to them. This principle is best explained by referring to the Two Arm Pull Over.
When practiced in the ordinary way, with a bar bell and a pair of dumb bells, this contractory
action of the pectoral and latissimus muscles takes place during the first half of the movement
arc only; for instance, you raise the bell from the floor to above the chest, keeping the arms
straight; the muscles can contract to a further extent if the resistance can be applied from the
half way position while moving the arms all the way down to the body, or in drawing the hand
on down to the floor. If a pulley rope is used, the resistance can be applied all the way as
shown in Illustration C-C. Likewise, as shown the arm may be moved from in back of the
body in an overhead sweep and down in front of the body, much the same as in pitching a
baseball overhead; in the drive of an overhead swimming stroke, or in certain tennis strokes.

Roman Column and Roman Chair work is practically identical, the only appreciable
difference being in the style of apparatus employed. Among our illustrations we show a few
movements on the Roman Board, an idea of Siegmund Klein's, and a couple of poses on the
Roman Chair. To the highly advance bar bell man, this type of apparatus offers unlimited
possibilities, both as a means of attaining the ultimate in development and in the
demonstration of bodily strength. The beginner must use sense and proceed with caution so
far as this class of exercise is concerned.

First, take a little trouble in properly adjusting yourself to the chair. The feet should be
securely under either the wooden cross piece or straps fastened to the chair. The under side of
the knees must fit in a comfortably snug manner over the top of the chair back. Wear shoes
for the protection of the toes and insteps.

Be content at first to practice a few easy movements to get yourself accustomed to the
exertions, then by easy steps you may progress to more difficult feats. We would suggest at
first doing only a few repetitions of the preliminary stages for two or three days. After getting
properly adjusted on the apparatus, sit back and then practice allowing the knees to bend, the
buttocks dropping down as low as possible, still keeping the body upright. Practice several
repetitions of this movement and let that suffice for the first few work outs on the Roman
apparatus. Then, later accustom yourself to letting the body hang straight down as far as
possible; on the column you may hang straight down, the weight of the body suspended from
the knees; on the chair, you may hang back to the floor; on the board, lie back as far as
possible.
Regain the sitting position by reversing the procedure; double the body up before attempting
to raise to the sitting position. Practice that movement several times for the next couple of
days. You should soon be ready to practice holding the position when the body is suspended
straight out. Practice a couple of weeks at these preliminary exercises before advancing to the
use of a weight, and you won't have to get over any feeling of soreness.

To handle a bar bell, place it on the floor where you can reach it. Pull the bell directly under
your head, then raise it up close along the body till it rests across the upper part of your thighs.
Double up and rise to the sitting position with the bell resting on your thighs. To replace the
bell on the floor, hold it on the thighs, drop the buttocks as low as possible and lower the body
till your head touches the floor. The weight may then be lowered. As you become stronger,
the bell may be held on the chest throughout this movement both ways.

We would advise you to be fairly capable a the deep knee bend with good weights, and also
have no trouble at repeating the abdominal raise across a chair several times before attempting
Roman apparatus work. Once you have broken into this form of exercise, you may perform a
wide variety of stunts and exercises. You will soon notice a decided improvement in thigh and
torso development, as few forms of exercise can compare with it for this purpose. Probably
the best feat we ever witnessed on the Roman Chair was performed by the vaudeville team of
Mang and Snyder. The feat may, or many not have been originated by them, and we believe
others have performed variations since. The larger member of the team took his position on a
raised platform on the opposite side of the stage. A large paper hoop was midway between the
two. The man on the platform dove through the paper hoop and landed on the hands of the
man who was hanging from the chair. The big fellow rose to the sitting position, stood up,
pushed his partner aloft, stepped off the chair, and walked from the stage carrying him at
arm's length overhead.

THE ROMAN BOARD

A valuable addition to physical training apparatus has recently been made by the ingenuity of
Siegmund Klein. He has given us the Roman Board, possessing all the developmental
qualities of the Roman Chair and Roman Column, but far handier and thus more practical to
the general bar bell physical culturist who trains in his home or in a small private gymnasium.
Any fellow who is even slightly handy with a few tools can put a Roman Board together in a
short time. No plans are required; simply pattern it after the photographs to be found on these
pages. Mr. Klein had occasion a short while ago, to change the location of his studios. During
the moving operations, the Roman Column lying on the floor happened to draw his attention.
An idea entered his mind, to try exercising on the horizontal column. So pleased was he with
the idea that the Roman Board was the result, and this apparatus is now used by his advanced
pupils. By referring to the illustrations, you will see the proper manner of working on the
Roman Board. Practically every Roman Chair and Roman Column exercise may be practiced
upon it. When you first try it, assume the sitting position shown and merely perform a few
easy squats. A valuable suggestion is to be content to practice leverage movements, using the
suspended weight of the body as the resistance. Very light weights may be held in the hands
after becoming well accustomed to this different variety of exercise.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 28 - (Part A) - TRAINING
SCHEDULES OUTLINED: MEANS OF SPECIALIZING FOR
IMPROVEMENT - By Mark H. Berry

It sounds pretty nice to propound a theory that one particular method of exercising will bring
results to everyone. The proponents of every system of exercise, and every physical instructor
can be said to be in the position of liking to make such a claim and the majority do give voice
publicly to the claim of infallibility. Business reasons coupled with the gullibility of the public
make it almost necessary for advertising instructors to make claims of this nature. Advertising
competition is so keen that the proprietors of various systems and courses have continually
trying to outdo each other in making outlandish and improbable claims. They are not wholly
to blame, though, as the readers of physical culture journals are liable to consider a course
worthless unless claims are make to change them from a weakling to a Hercules within a few
weeks' time. An attitude of this sort is the height of senseless foolishness; a fellow who has
never paid any attention to taking care of himself suddenly decides to improve the condition
of his health by becoming strong and well developed. Why he should expect within a few
weeks or months to equal athletes who have trained for years is entirely beyond reasoning.

The old maxim "anything worth having is worth working for" is a pretty good one when
referring to strength and development. Any man who has really achieved a notable possession
of these qualities will tell you that he had to work hard. And the truth is there is no other way
to reach physical excellency.

As I mentioned a short while back, it is a pretty theory, that of maintaining that one particular
method of living will produce like results in the case of any and every individual. But, as
humans vary so greatly in the way of inherited tendencies toward slenderness, excess
stoutness, extreme height or shortness, sluggish or nervous temperaments, and so on, the
practical application of any definite method has numerous drawbacks to success. There are
certain rules of health and physical efficiency, which, if followed consistently by the average
person, will result in daily good health. However, each individual presents a problem,
altogether separate and distinct, calling for intelligent study, if the expected results are to
materialize. In prescribing a set of exercises to be followed by the average man of a certain
bodyweight, several significant facts must be known and considered by the instructor. The
age, present and past general conditions of health, the present strength of the individual,
physical experience (including exercise and forms of work in which he has engaged) and the
physical proportions; all of these must be given consideration, separately as well as in relation
to each other; this general outline would include numerous minor details having a direct
bearing upon the amount of exercise suitable to the needs of the pupil. If you were following
the advise of an instructor through the medium of the mails, you could expect to get the most
out of such instruction, if you regularly advised your instructor of your progress and requested
constant revision suited to your aims and ambitions.

As the present book is designed to offer complete assistance to the student of physical culture
in arranging a complete and satisfactory course of training, we shall endeavor to present
certain basic principles and flexible rules which may be followed in the expectation of
maximum results. Each chapter will be found to deal with an important phase of the science
of complete physical education. Thorough study with the idea of memorization must be
uppermost in your mind; in this way only, can maximum results be expected. Therefore, the
reader must bear in mind that while certain routine programs of training and schedules of
increasing repetitions and poundage may be recommended as ideal, circumstances may alter
any such rules. The conscientious student will find it best to take each step as suggested in the
earlier chapters, and t hen according to the progress he is making vary his program as
indicated in the more advanced chapters. The student of body culture must vary his routine
and schedule of increases from time to time in an attempt to determine the line of action
which will most efficiently bring the desired results. We have, for the most part, advocated
exercising three times weekly, while following a set schedule. For the first three to six
months, a plan of such nature should prove best, but after a length of time the pupil may note
a pause in his progress. It may first be wisest to experiment with repetitions and poundage as
has been suggested. Failing in this, further plans will depend upon the physique strength,
vitality and endurance of the subject. The plan now to be suggested may be referred to as the
maximum repetition scheme. Presuming for purposes of example, that our student is
interested mainly in arm development.

Having decided upon chinning the bar and dipping on the floor as the two most reliable forms
of exercise for this purpose, our enthusiast might proceed in the following manner. He
performs thirty floor dips; then practices an exercise for some other part of the body; he goes
back to the arms and chins himself about ten more times; then an exercise for some other part
of the body; and once again returns to arm exercise by making thirty more dips, some other
non-arm exercise, then ten more repetitions of the chinning movement. This is kept up,
practicing dipping and chinning each three times, and between times alternating on the legs,
torso, etc. A program of this nature would constitute the height of repetition specialization for
one part of the body. A like plan could be followed for any other part of the body instead of
the arms, depending upon the aims of the culturist.

The bar bell user need not, of course, bother with dipping and chinning, as he has a better
means of taking effective exercise. He could alternate curling and pressing movements with a
bar bell, kettle bells, and dumb bells, along with heavy exercise for other parts of his
physique. I would not recommend a program so strenuous unless the pupil had several months
experience along general training lines. To those who are vigorous enough to stand an extra
vigorous program, I might suggest a highly specialized program along the lines of the above
description, practicing six days every week,

After putting in several weeks on such a program, the pupil should take a rest of from one
week to a whole month, and then follow the same routine three or four days each week. Then
gradually taper off our severe specialization till all parts of the body are receiving an equal
amount of work. We might suggest a severe program for those who wish to give each part of
the physique a highly specialized period of training. Begin on any part of the body and follow
out the plan as outlined some few paragraphs back.

Let us suppose you start on the arms, spend eight or ten weeks on them, rest for one week,
then specialize on the arms another period of eight or ten weeks, take a rest, concentrate on
the abdomen, rest, concentrate on the neck, rest, the back or shoulders, rest; etc. Or, you could
take the entire upper body at one time, then the entire lower body. The possibilities are
unlimited. For instance, you could specialize one month on each part of the body, or just one
or two weeks at a time.

A specialization plan for less experienced students could be arranged by exercising one or
more parts of the body rather strenuously at two stages of each exercise period. Say, the neck
was the part on which you wished to concentrate. This could be done by practicing a few neck
exercises at the beginning of the program, then work out all the rest of the body, and finish up
with the neck routine. Although we are never inclined toward advocating daily bar bell
exercise for beginners, or in fact any others until they have had plenty of experience along
heavy lines of exercise, we know that it is possible to get good results in developing
unresponsive parts of the body by doing a certain amount of special work every day.
Providing you have been exercising for several months, you may try this on any stubborn part
of the anatomy. Exercise in a general way three times weekly, taking a really thorough
workout, and on the alternate days practice a few exercises for the part on which you wish to
specialize.

The strength enthusiast who is interested in exceptional lifting ability will welcome training
schedules which might be followed to improve his ability along this line. The party who is
only partly informed may hastily conclude that exceptional lifting ability results from pure
science or as it is commonly called, "knack." This, however, is a poor definition and the
implication is only partly true. Modern lifting science embraces the proper application of your
strength combined with the best known methods of temporarily overcoming the force of
gravity.

The science of lifting calls for the highest possible degree of peed and agility, or, as we might
appropriately term it, "athletic ability of the highest degree." It is never wise to start at actual
lifting until you are certain of having first built the necessary foundation of muscular
development. Actual lifting practice with heavy weights will improve your development and
bring out the best that is in you, providing you have first acquired a good degree of
development. If you can start the actual lifting practice before developing you run the chance
of making but slight progress in development through bringing about a toughened condition
of the muscles.

When the muscles have been built up to a size and shapeliness corresponding to the structural
type of the individual, that is the bony framework, the thoughts may be turned towards
improving the quality of the muscles raising their efficiency to the natural limit by
specializing in strength building movements. We must likewise differentiate between degrees
of exceptional strength. You can train for special strength and high quality muscles without
ever testing yourself on feats which require the limit of your abilities. This may be
accomplished by performance movements identical to those practiced by the record lifter,
though instead of trying yourself on each attempt, several repetitions are performed while
keeping well inside the limit of our powers. Though, of course, the record attempting lifter
acquires the acme of great strength, it is unwise to constantly try oneself to the limit, and even
the record hungry lifter may realize greater success if the routine is split up between repetition
work and record attempts.

We insist on our pupils putting in considerable time on repetition work with moderate weights
until a satisfactory degree of development is attained. One could continue exercising along
such lines indefinitely and acquire a good type of development, but when real strength is
desired we must change the method of training. Some enthusiasts note this effect after
developing muscles of huge size, as a result of patient effort in practicing the right sort of
body building movements with graded weights; and, truthfully, it is possible to accomplish
fairly good results by the correct application of various other means of resistance. Huge as
such muscles might be, unless the scheme of progression had been followed throughout the
advanced stage, wherein scientific principles of strength cultivation were employed, their
efficiency would not be commensurate with their size.

The highest class of advanced work in the exercising field consists of movements calling for
the combined use of large muscular groups. Indeed, the farther you progress in your
developing work, the more muscles you bring into play in the performance of important
exercises. All advanced overhead lifting movements work the muscles in this manner,
likewise in the performance of high class hand to hand work; Roman apparatus work, and the
advanced exercises given throughout this volume.

Varied are the schemes one might employ to specialize on the development of a particular
part of the body. The most severe plan would consist of exercising twice on the same day, six
or seven days a week; alternating at each period between special exercises for the part body in
question and movements of a general nature; that is, supposing you were working on the
calves; you would do a calf exercise, then a general exercise or something for another part of
the body, then a calf exercise, and so on.

When progress seems slow on one particular lift or exercise, or if you desire to make certain
of adding to your ability in the performance of any lift, the best plan to follow is herewith
outlined. Drop the poundage considerably, or to a point where the lift or exercise is easily
accomplished several times. Then follow a certain rate of increasing repetitions and poundage
if an exercise, or poundage if a lift; and do not vary from the set schedule. Arrange the
program so it will take several months to pass your present limit, and if you stick religiously
to the schedule, results will be forthcoming.

About two years ago, I had occasion to conduct a three months' training program in the
columns of the Mat Department of STRENGTH Magazine. The program proved so popular
that I have often been tempted to republish it at frequent intervals, and believe I did mention it
briefly since first it appeared. Believing many of my readers will welcome a proven program
of this nature, I am outlining it herewith. Originally we had two groups; one on body
developing exercises, and the other on regular lifts. The purpose of the programs, or rather of
both programs, was to prepare interested STRENGTH enthusiasts for real heavy lifting,
building, as it were, a good solid foundation of strength. For the first month those in the lifting
group were asked to practice the Two Hands Dead Lift, Two Hands Snatch, Two Dumb Bells
Clean and Military Press, One Hand Snatch - both right and left. Add 20 pounds per week to
the Dead Lift, ten pounds to the Two Hand Snatch, five pounds to each dumb bell in the
Military Press, and five pounds to the One Hand Snatch. Practice three days per week, for one
month, or twelve practice periods in all.

For the second month, practice the Right Hand Dead Lift, Left Hand Dead Lift, Two Dumb
Bells Clean and Jerk, Two Hands Clean and Jerk Behind Neck With Bar Bell, and One Hand
Clean and Jerk with each hand. And 20 pounds each week to the dead lifts, 10 pounds to the
two hands bar bells lifts, 5 pounds to each of the dumb bells, and 5 pounds to the weight of
the bar bell in each of the single handed clean and jerk lifts. This program is likewise to be
followed for four weeks, or twelve periods.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 28 - (Part B) - TRAINING
SCHEDULES OUTLINED: MEANS OF SPECIALIZING FOR
IMPROVEMENT - By Mark H. Berry
For the third month the lifting group will be asked to change over to the following set; One
Hand Side Press, both right and left; Two Hands Pull Over and Press on Back, without
Bridge; Two hands Pull Over and Press with Shoulder Bridge; Two Hands Clean and Jerk;
One Hand Military Press, both right and left; in all seven lifts to train on.

The prevailing rules are: Take your weight and measurements at the beginning of the month,
and then not again till the end of the month. Likewise you are not to test your abilities in any
of these lifts during the entire month, but to follow out the suggest scheme of progression. To
determine the correct poundage for your practice, start out with three-fourths of your best
performance in each lift. You are to practice three days a week only; the first week you
practice with that amount of weight, repeating as many times as you are comfortably can in
each lift; the next week add five pounds to each of the one hand lifts, and ten pounds to each
of the two hand lifts; practice with these poundage one week ( that is, three exercise days),
add to the poundage at the same rate, and so on till you have completed four weeks, or twelve
exercise days. Then on the last scheduled exercise day of the month, rest yourself on all these
lifts, and see what you can do; or better still, split the test up into two days. You will then
have completed a lifting program of three months, and should be in much better condition to
follow up your ambitions so far as lifting accomplishments are concerned.

The idea in suggesting this program was that it embraced great possibilities in the way of
adding to the general abilities of the participant, giving a firm foundation on which to build
higher lifting poundage all around.

The exercise group should spend the first month on the Two Arm Curl, Press Behind Neck,
Pullover, rowing movement for broad of back, dead lift exercise with straight knees, deep
knee bend, Two Arm Press on Back, Shoulder Shrug, calf exercise, Straddle Lift, sit-ups, and
neck exercise.

Repeat all arm movements five times, leg and back movements ten times. Each week add five
pounds to the lighter movements and ten pounds to the heavier exercises. Be sure to start with
a poundage in each exercise that you can handle correctly in a comfortable manner. Each
entrant is to promise not to take his measurements or weight during the whole month and not
to make any lifting tests whatever.

In connection with this experiment, you are requested to refrain from any participation in
other forms of exercise or sport as much as possible on the intervening days.

In The exercise group for the second month are included twelve exercises, nine of them to be
performed with a kettle bell, one with a bar bell, and two with either light dumb bell or plates
held in the hands. It is suggested that you use poundage that are well within your limit of
strength in every one these exercises, it being best to be somewhat under, rather than too close
to your limit of strength.

Ex. No. l; We will include the curl with kettle bells, repeating five times with each hand; Ex.
No. 2; One Hand Military Press exercise with each hand using a kettle bell, and repeating five
times slowly. Ex. No. 3; The Kettle Bell Swing, in which the bell is swung from between the
legs to the height of the chest and switched to the other hand, and then swung back between
the legs, keeping the back flat all the time, and doing all the bending with the knees and hips;
repeat a dozen times with each arm. Ex. No. 4; Leaning forward with the hips, rest one hand
on a chair, while you hold a kettle bell in the other hand; now keeping the elbow straight out
from the body, raise the bell by bending the arm; repeat five times with each hand; Ex. No. 5;
The Crucifix, or muscling out, with two kettle bells; repeat five times. Ex. No. 6; Calf
Exercise of rising and lowering on one foot while holding a kettle bell in one hand; repeat ten
times. Ex. No. 7; Reverse Curl with kettle bell, five times each hand; Ex. No. 7; Reverse Curl
with kettle bell, five times with each hand; Ex. No. 8; The Alternate Pressing Exercise with
two kettle bells as the arms are extended overhead. Ex. No. 9; An Abdominal Exercise of
sitting sidewise on a chair with the feet hooked under some immovable object, bend back,
hold a kettle bell in each hand at the sides of the chest, and raise from the floor to a sitting
position; repeat five times; Ex. No. 10; The Deep Knee Bend is performed with a
comparatively heavy bar bell, the feet being kept flat on the floor, toes pointed straight to the
front, you can manage best by keeping the feet no more than eighteen inches apart, sit down
as far as you can then come back to the erect position, repeat twelve times.

The next two exercises are for the chest region, and can be performed with 5 pound dumb
bells, or by holding a plate of that weight in each hand. Ex. No. 11; Assume the prone
position with a small stool or other object under the broad of the back; bend the head back so
there is a decided arch to the chest, then begin an alternate Two Arm Pullover, performing a
complete half circle with each arm; as one arm is stretched full length overhead, the other
should be at the thigh; repeat twelve times with each hand, being sure to keep the arms
straight. Ex. No. 12; The other chest exercise will consist of extending the arms to the side
while in the same position as in the foregoing exercise; start with both arms straight above the
chest, with five pounds in each hand; while inhaling deeply, lower the arms sidewise to the
floor, then return to the position over chest while exhaling, keep arms straight.

Breathe deeply at all times, through the mouth if necessary. As a rule you should inhale with
every flexion of the involved muscle, but rather that be compelled to hold the breath, it is
better to inhale with every movement, both flexing and extending, and exhale at the end of
each movement.

Follow every exercise period with a good bath, a warm soap bath is preferable. As a rub down
you may use ordinary rubbing alcohol, or any of the good compounds offered for sale in drug
stores. Be sure to exercise no more than three times a week, and try to limit each practice to
forty minutes at the most.

The exercises for the third month follow:

l. One Arm Dumb Bell Curl.

2. One Arm Military Press

3. One Arm Side Press Exercise with Dumb Bell

4. Two Arm Pull Over

5. Rowing Exercise

6. Deep Knee Bend with Flat Feet

7. Walk around room on toes with bar bell on shoulders.

8. Alternate two arm press with either dumb bells or kettle bells, preferably dumb bells.

9. Pressing bell on soles of feet, lying on back.

10. Two Hands Dead Lift - while shrugging shoulders

ll. Wrestler's Bridge

12. Abdominal Exercise

You may notice a duplication of exercises given during the two previous months, and while
no claim is made that this is the best arrangement ever suggested, still it is recommended with
the idea of producing results; therefore, it will be to your interest to give it a thorough trial. It
should not be amiss to give an explanation of these exercises. In every case it is well to use
weights you can handle fairly easy while executing the required number of repetitions, with
the exception of No. 9, where it is advisable to use a rather heavy bell, providing you have
someone to assist you in case of difficulty.

Exercise No. 1 - Use a dumb bell, and keeping the body erect, perform a correct curl, several
times with each hand.

Exercise 2 - Needs no explanation

Exercise 3- Stand with the feet fairly well apart, holding a dumb bell well away from
shoulder; slowly press to arm's length while inclining the body slightly to the side, and
keeping the knees straight. Repeat several times with each hand.

Exercise 4- Perform a complete Two Arm Pull Over exercise several times.

Exercise 5 - Stand with feet astride and incline the body forward at the hips; keep back flat
with bell hanging in both hands; bring bell up to chest; being sure to point elbows out well to
the side.

Exercise 6 - Use a rather heavy weight and keep feet flat on floor; sit down as far as possible.
Learn to use more than one and a half times your bodyweight.

Exercise 7 - Place a bar bell on the shoulders; then walk around the room on your toes with
knees still; be sure to keep as high on your toes as you can. Continue till mildly tired.

Exercise 8 - Stand with feet flat about twelve inches apart; holding a dumb bell in each hand
at the shoulders, alternately press them to arms' length overhead, keeping the body erect and
knees straight. The effect will be more beneficial if you hold the bells well away from your
shoulders.

Exercise 9. - Lying on your back, place a bar bell on the soles of your feet and press up to
straight legs, lower as far as possible and repeat. It is advisable to use a heavy weight in the
exercise. To get it on the feet, either use tow stools or boxes that will enable you to hold the
bell on straight arms, or have a friend place the bell on your hands. Then bring the knees
down to your chest, getting the feet under the bar. It is best to wear shoes with heels so that
you may rest the bell against the heels. I have always found it best to hold the hands more
than shoulder width apart when putting the bell on the feet, then to bring the feet inside of the
hands. Once mastered, you will never regret the time spent on this exercise.

Exercise 10 - With the feet well apart, practice the two hands dead lift, keeping the shoulders
hunched up or shrugged all the while. Be sure to do all your bending at the knees and hips;
keep the back flat.

Exercise 11 - Hold a bell over your chest while in the Wrestler Bridge position and lower your
shoulders to the floor; raise to the Bridge, and repeat several times.

Exercise 12 - Sit crosswise on a chair and with the feet hooked under some immovable object,
lean back, bring the bar bell across your chest, and sit up. Holding the bell in place, go back to
the floor and repeat.

To start our on these exercises, use about three-quarters of the best poundage you can handle
in a thorough manner; each week add to the weights as follows: Exercises Nos. 1, 3, 4, 8, 11,
12, add five pounds weekly. Exercises Nos. 2, 5, 6, 7, 9, ten pounds weekly. To exercise 19
you may add twenty pounds weekly. Perform each movement about a dozen times, with the
exception of the first three movements, where you should repeat them about six times.
Exercise three times a week only, and the best results will be gained if you refrain from all
other forms of exercise during the month. Measure yourself at the beginning of the month,
and then not again till the end of the month.

In connection with the deep knee bend, it may worth while to describe the best known method
of placing a heavy bell across your shoulders. A long bar is best, but if you haven't any thing
longer than five feet, stand it on a high block.

Stand the bar bell on end, then assume a position alongside of the bell, just far enough away
so that if tilted over, the center of the bar will land on your neck when you are squatted down.
Your right side should be turned towards the bell and your feet about twelve inches apart and
parallel. Lean over and rest the back of your neck against the bar, placing your hands at about
shoulder width apart. Remember, the bell is still standing upright on end. Now gradually squat
and pull the bell over with you, keeping the lower end on the floor or block till you have
squatted pretty low, when the bell should easily rock over on your shoulders. Make certain of
your balance and come up to the erect position. If the weight is heavy, you will have to work
to get up with it, but persevere and you will be well repaid for your trouble. You may then
perform your exercise, and to get the bell off simply reverse the procedure; that is, while
squatted as low as you can go, drop one end to the floor, push hard with the upper hand, and
while still keeping the neck in contact with the bar, rise as the bell is tilted back on to the on-
end position. When perfectly balanced, bring the head around the bar, meanwhile holding
tightly to keep it from falling over.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 29 - RULES OF CONDUCT: THE
QUESTIONS OF SEX, ALCOHOL, AND TOBACCO DISCUSSED - By
Mark H. Berry

EDITORS NOTE: I hesitated to post this chapter but decided to because it is HISTORY.
Much of it is NOT GOOD ADVICE. Please remember that this was written over 80 years
ago. Please read this information in a historical context.

It may appear strange to say so, but nevertheless, it can be and is true that one may take strict
care of himself all his life and die at a comparatively young age, while another man may
abuse himself, paying little or no attention to rules of healthful living and survive to a ripe old
age. You health culturists who read this must not take offense hastily, as there is a most
sensible natural explanation of such seemingly contradictory cases. The first mentioned
individual is simply possessed of a weak glandular system, especially so far as the sex glands
are concerned, while the second individual is fully sexed and well balanced in a glandular
respect. We almost stated that the person of the first case was born with weak glands; that
could easily be so; however, other influences in his life may have been contributory, and
particularly in the case of the long lived one.

There can be little doubt as to some persons inheriting longevity; we all know of countless
cases of proof in the contention. What, then, is the make up of the individual to make him
longer lived than his fellows? The only sensible and satisfactory explanation is that of a strong
set of glands throughout his body, and to all appearances, the glands of sex exert a stronger
influence than all others. When they are weak and impaired in any way, the individual is
unbalanced in one or more respects. The proper working of these glands is mainly responsible
for all human ambitions; the eunuch, or the weakly sexed person, has no individuality, no
ambitions, and no desire to amount to anything. The greatest human achievements are all
inspired in the main by the internal glandular forces. Love, music, art, literature, leadership,
everything worthwhile in life results from these impelling forces. The man of great physical
strength, the woman of exquisite beauty, the marvelous singing voice; none of these could be,
without the powerful glands of sex.

Many persons are undoubtedly strongly blessed in this respect at birth, but through neglect,
disease, sin, and living a life of weakness, the forces are depleted. It should also be possible
for the person who is born with weaker glands through care and attention to physical
improvement to add to the vigor of his natural compliment, and because of careful living to at
least nearly approximate the longevity of the naturally gifted person. For, thee glands are so
closely associated with muscular and organic strength that an improvement in a physical way
by means of vigorous activities should react in a strengthening of the glands. What, then of
the individual whom we mentioned in the early part of this chapter, who took strict care of
himself but died comparatively young? Great confusion attends the practical side of healthful
living. Many physical culturists believe it possible to maintain a high degree of healthful
efficiency by means of diet, abstinence, continence, breathing and bathing. They fail in the
complete realization of their aims, by failing to stimulate the natural forces through regular
strenuous exercise. The important factor in the case of the individual who evidently abused
himself but lived long, was a youth spent at hard physical work, or probably the greater part
of his life was spent at strenuous toil. You may observe that strenuous physical exertion, not
overdone, may offset and counterbalance the effects of many so called violations of dietary
rules. If you do not properly understand the reasons for this, we would suggest a re-reading of
the complete section of physiology.

There can be little doubt but that there is a close connection between sexual vigor and rugged
constitution. The glands of sex are closely related to the internal vital organs, the brain and
nerves. Those who are fully sexed, possessing strong and very active powers in this respect,
are also certain to be possessed of great vitality and the power to survive to a hale and hearty
old age. It might almost be said that those who attain a well advanced age in vigorous
condition are certain to be blessed with unusually strong glands of sex. In the case of such an
individual, it must have been necessary to take sort of decent care of themselves throughout
life, but very often those who are naturally gifted with great virility have been able to
disregard the rules of living which the average individual could not possibly ignore for any
length of time. Quite likely you have known men of middle age who seemed to be able to eat
almost anything and enjoy it; sickness being unknown to them; and they preserved an
appearance of being more youthful than their years would indicate.

My theory is that young men who are well blessed with virility and lead an continent life
should never be fat but rather should incline towards slenderness. I have long held this
opinion as to the reason many young men find it difficult to gain weight. In support of the
theory we might recall that eunuchs are more fleshy than the average man of their race or
nationality. Some peculiarity seems to be present in the blood from sexual glandular
secretions when the life is either completely or almost wholly sex free.

The masculine sex glands evidently pour out into the blood some element which makes are a
man hard and purely muscular, also making the accumulation of adipose tissues practically
impossible. Deducing further along this line, we would conclude that this particular
mysterious element is not present in a very generous quantity when a young man who leads a
continent life is fat. This, of course, is nothing more than a theory and undoubtedly numerous
exceptions will be found. However, it is presented here as the result of a long observation and
a conclusion of possible interest to others.

The phenomena of the unsexed growing fat and larger in size than normal and becoming
subservient to dictation or willingly submissive to the will of others may be seen in the case of
the steer, which is merely a "changed" bull, but grows good meat for eating, and is easier to
handle. The meat of the bull is too tough for satisfactory eating purposes. The capon is simply
a "changed" rooster, but grows to a good size of tender meat for eating. The draft horse, being
"altered" likewise grows to a good size and although his muscles aren't as hard as those of the
stallion, nevertheless he is easily driven, whereas the stallion is flighty and hard to control.
The stallion, the bull, and the rooster all have a will of their own like the real man should
have, while the eunuch among humans is more comparable to the work horse, the steer and
the capon.

We wish it understood that there is no intention to allude to fat humans being weak in this
respect. We merely wish to show the influence of certain glands upon the nature, mostly as
effecting abnormal or subnormal conditions among humans. Many vigorous humans are given
to the accumulation of excess flesh due to a change from great activity to a lesser degree of
exertion, while the food intake remains practically the same.

The question of sex governs the life of a great percentage of men. Judging from my
experiences among men of all walks of lie, and from the great amount of correspondence of a
most personal nature, I would say the subject plays an important part in the thoughts of the
majority of men. Mostly because so much mystery surrounds the subject. Those who have a
right to speak have little to say, while in a vile way sex is discussed everywhere by men and
women alike. Constituting as it does, an important factor in the lives of all normal beings,
asserting itself even when an attempt is made to keep it out of the mind, and hearing so many
mistaken notions concerning what is right and what is wrong, there is small wonder that the
subject of sex worries so many. It does seem strange that a subject of such great importance in
our lives should be clothed in so much mystery, and degraded with the rottenest sort of filth.
Instead of widespread enlightenment, no matter of importance is buried in more secrecy and
ignorance. Anyone has a right to seek knowledge of sex; the youth has a right to demand such
knowledge of his or her elders, and the person of mature years is not to be pitied for mistakes
resulting from ignorance. What a shame that we cannot discuss the subject without drawing
the attention of morbid and filthy minded degenerates. Sex can and should be discussed
openly in magazines, just as radio and automobiles are now discussed, the strangeness and
curiosity would soon disappear. As it is now, sex is played up in the most suggestive manner
in some sensational newspapers and cheap magazines to satisfy the morbid whims of
immature fools and older hair brained weaklings. Some few are merely in search of a cheap
thrill.

Even those who have a privilege to disseminate knowledge on sex matters are sometimes
inclined to surround the subject with a lot of nonsense, theory, and scariness. Let us get down
to brass tacks as much as possible. I know from my correspondence, from personal
consultation and actual association with men and youths from all strata of society, just which
angles of the subject prove most annoying. I believe in every man leading a clean life, and for
this reason I am inclined to favor early marriages. Youths of both sexes are subject to terrible
pitfalls as a result of our state of civilized society. Early marriages under proper economic
conditions would have a lot to do with elimination of some social evils. It may be a pretty
theory to tell young men to lead a continent life, but so many obstacles are thrown in their
pathway that the longer marriage is postponed the greater the chances of following the double
standard. The existence of the sex urge cannot be denied or too long resisted by men; it is
born in the male, and to lead a life of continence after approaching maturity calls for constant
struggle. It is also false to tell men that a full degree of strength and muscularity depends on
continence; the life of no man is full and complete without the normal expression of the sex
instinct. Any man, no matter who or what he is, whose sexual life is incomplete, that man is
unbalanced; he is incapable of doing full justice to himself. His associates may be unaware of
the true conditions and he may be an evident success in every visible way, but if you were
given an opportunity to know the intimate thoughts and actions of the man, you would know
differently. Remember, before I proceed further, that my remarks apply to men and not to
boys or youths. There is absolutely no foundation in fact, for making a statement that strength
depends on a sex free life. Personally, I have my own opinions of those who foster such
beliefs.

Every man is a law unto himself, so far as the sex question is concerned. We should not, and
cannot expect to lay down dogmatic rules of conduct for all men; any attempt to do so in
bound to meet with failure. It is my conviction that no one knows the truth on such matters.
We may personally conduct our lives as we believe best, and as long as we are satisfied that
such conduct is right, there is nothing better to be done in view of the present lack of accurate
knowledge. Some men may indulge to an extent that would prove most weakening to the
majority; any attempt to hold the strongly sexed man down to the conduct of the weakly sexed
man will only result in immoral tendencies or nervous derangement. The man himself may
tell fairly accurately what is right in his case. Do not fail to observe the conclusions of the
author in regards to the proper nourishment of the body. This will be found in the chapter on
digestion and diet.

It is generally recognized that men are constituted differently in this respect, and one many
may have very active glands, while another most inactive ones. When the blood stream
circulates as it should, the muscular organism is strong and altogether masculine, and the man
is really what the word implies, we should expect the gland activities to be strong comparably
to the power of the muscles. We cannot imagine a really strong man who is lacking in this
respect, as it is the complete action of the sex glands which determine whether an individual is
male or female, fully masculine or fully feminine. I am accustomed having men write me for
advice and information regarding intimate things in their lives. It is impossible to lay down
general rules to be observed by all, or even by any considerable number of men. The
individual must make a study of himself, learn what is correct and most desirable so far as he
is concerned, and put into practice the facts he has determined.

Activity is natural in respect to everything in nature, and in the make up of the man. There is
no sound natural basis for undue restriction, though we would also say excess is inexcusable.
The man himself may soon determine what is correct in his own case by noting whether or not
a feeling of undue lassitude is experienced during the day. Over indulgence may be
recognized when a feeling of sleepiness, laziness and continued lack of pep is note. When
such reactions are not noted, there can be no reason for restriction. The married couple should
be able to settle the question to their own satisfaction by observing such simple rules.

Young unmarried men and youths approaching maturity are liable to be bothered by the
frequent occurrence of nocturnal emissions. Charlatans, as well as some others with better
intentions, may warn these young fellows of a resulting weakness or even go so far as to
mention possible insanity later in life, if such losses continue. Such talk is the worst kind of
both, and should be entirely disregarded by all young men.

The glands of the human body are for the most part, entirely beyond human control. We may
be able to influence or stimulate them to increased activity, but we cannot entirely control any
of the glands in such a manner as to completely stop them from functioning. Death alone can
bring such a result, and if any individual gland, however small and unimportant it may be,
was to stop functioning entirely, some serious condition would result, which would be closely
akin to a living death. As maturity approaches, the glands become normally more active and
at certain periods denote their functioning powers by pouring out some of their elements,
when not given expression in the normal manner. Such emissions are positively harmless, as
long as the young man is unmarried, healthy, and active. The frequency of such occurrences
may be limited to some extent by strenuous exercises for the legs and back; also by retiring
with an empty bladder, which may be induced by refraining from the drinking of liquids
between the evening meal and the time of retiring. Another scheme suggested when the
occurrences seem too frequent is to tie a large knot of cloth in the small of the back to prevent
sleeping on the back. Physicians sometimes prescribe bromides which are nothing more or
less than nerve deadening drugs, when consulted for a preventative. We advise strongly
against the use of such dope.

The thyroid gland exerts a strong influence on the function of metabolism. Some persons who
eat large quantities of foot and yet remain very thin may simply have an extremely active
thyroid. Opposite to this, we have the person who is overly fat; this may or may not be due to
deficient thyroid activity. In connection with the proper normal action of the glands of sex, it
seems almost natural that young people, who are unmarried, should be free from obesity
providing the glands are working properly.

SOOTHING SYRUPS FOR THE ADULTS-ALCOHOL AND TOBACCO

When given an amount of thought, it does seem strange that man, more or less perfect as he
is, should be the slave of any form of stimulant or pacifier. To mention the subject of
alcoholics first: Speaking as a native of the United States, I would say that this is as a question
of nationality as anything. A large percentage of Europeans have been accustomed to
alcoholics in some form during the greater part of their lives, hence they are quite apt to hold
strong convictions in favor of their indulgence, moderate or otherwise. American born
children of parents holding such convictions are likely to share the opinions of the parents.
Among the majority of those of real old American stock, the desire for alcoholics is less likely
to play an important part. Whereas, is Europe they have long been used to such beverages,
such is not the case with pure American stock. The entire controversy resolves itself more into
a case of Americanizing Europeans who come here, rather than of Europeanizing Americans.
Say what you may, anyone is better off, or at least they can be better off without alcoholic
beverages. In many parts of Europe, it used to be, and still may be, dangerous to drink water,
as near cities particularly the water was unfit for human consumption. This lead to the
widespread drinking of wine and beer.

As to the use of tobacco, we are in favor, personally, of men smoking; or chewing, if they
care for it, providing, of course, they note no untoward effects. If a man continue to use
tobacco in the face of noticeable harmful effects, he is altogether foolish. Inhaling of smoke
must be injurious to the lung tissues, but as one doctor pointed out to us, the human body has
great powers of immunization, and adjusts itself to warding off the effects of whatever poison
is contained in tobacco. If the individual has a nervous system too delicate to withstand the
effects of tobacco, he should not woo "lady nicotine."

The subject of good and bad habits sometimes resolves itself into the matter of vigorous men
preferring to do as they please, in some respect, at least; after all, men are not infants, nor are
they adjusted the same as women, and real men like to assert themselves in some ways that
are not altogether ladylike. Sometimes males who attempt to bee too nice do not give one the
impression of being men in the full sense of the word.

If you find tobacco is injurious to you, or for any other reason which to discontinue it, there is
only one thing to do, and that is to stop. You might take some proprietary preparation to help,
but at the same time encourage the use of some kind of dope, as often tobacco cures contain
some dope to either deaden the nerves or replace the effect of tobacco. If the will says you
want to stop, you can stop, but if the will is only half-hearted, you can't stop because you
really don't want to.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 30 - Part A, (LAST CHAPTER),
PHYSICAL TRAINING FOR THE REST OF YOUR LIFE - By Mark H.
Berry

Originally Posted on NaturalStrength.com on 01 April 2006

It has oft been remarked that this is an age of mania, fads and cults. Probably so, but with the
urge to lead people to their way of living, there can be no doubt that many of the faddists and
cult leaders have brought benefit to thousands, or rather millions, of people. The cult recruit
must derive some benefit from the new teachings, otherwise he will not remain in the ranks.

Among some physical educators there is an inclination to belittle physical culturists by

classifying their efforts as aimed purely at increasing muscular size. In our way of thinking,
an attitude of this sort is altogether unfair. The physical culturist, providing he is sincere in his
efforts, is an earnest individual with his own best interests at heart. Through making a study
of his body and the application of proven methods he devotes part of his time to the
improvement of his physical condition. It is a case of the individual using the best available
knowledge to promote the highest possible state of physical efficiency.

The physical director is in the business of selling information to others. This is just as true of
the college physical educator as it is of the man who advertises a system of instruction by
mail, or conducts a studio of personal instruction. The college physical educator plans,
conducts, and directs the physical exercise program of large groups of students. A certain
amount of benefit is derived by a student body as whole; of that there can be no doubt, as any
form of physical exercise if not carried to extreme will prove of some benefit. We also
recognize that an effort is made to single out those who have remedial physical defects and
prescribe special exercise for their benefit. However, the spirit of the physical culturist is not
present in the individuals composing the entire exercise group. There is only too likely to be a
feeling of wishing to hurry through the class drills, regarding the allotted time as a period of
boredom and the exertions as a necessary evil.

The physical culturist who buys information to suit his purpose from an instructor has the
interest in mind of wishing to derive a certain degree of benefit; consequently he will work
harder for results and pay more attention to the details of the performance. Results are
measured by improved health and physical efficiency are bound to be greater among the
physical culture group than among the group of students who are compelled to spend a part of
their time in calisthenics drill. Enthusiasm is present in the one case; sufficient interest is
lacking in the other.

In my opinion, physical culture is physical education and vice versa. When each is considered
in its true meaning and to the full extent, they are one and the same thing. The aim of the
physical educator consider collectively, is to promote a healthful amount of activity and a fair
degree of efficiency in handling the body, rather than to make any attempt to develop muscles
or great strength.

We fully appreciate the attitude of the physical educators as a professional body. The theory
of the school director in regards to physical exercise is co-ordination of the physical and
mental faculties, resulting in a normal acceleration of the vital forces; and relaxation of the
mental forces. Rather than to strive for a noticeable muscular development, they aim for a
normal amount of activity and full control of all voluntary bodily movements. The attitude of
many physical educators toward physical culture is that of an ambition to develop large and
showy muscles with no regard for co-ordination, quickness, agility, or endurance. If this was
the full extent of physical culture, its followers would be lacking in the high ideals upon
which they pride themselves. The ambitions of the cult would be hollow and aimless.

In my estimation, the field of physical education, or of physical culture, whichever you may
choose to call it, is not limited to either of these fields, but embraces any and all branches of
the science of improving and preserving the normal functions of the human body. The field of
corrective exercise is only touched by the average class of physical educators as compared to
the work accomplished by professional physical culturists is that of correcting subnormal
physical conditions and building a uniform muscular conformation.
The true physical culturist aims to develop complete physical powers in every respect.
Contrary to the opinions of many, a fully rounded muscular development is not abnormal.
Surely the trained eye of any physical educators will be more impressed with a splendid
muscular specimen than with the physique of the individual who is angular and lacking in
proportions. The masters of sculptor have always graced their art with exceptionally full
muscular development. Even the anatomical charts used in the class room will show a degree
of muscularity which is possessed only by physical culturists who practice movements of a
strenuous nature. Earnest physical culturists generally have a thorough knowledge of
anatomy, physiology, and are generally familiar with the theory of corrective measures of
exercise, bathing, and diet. The ideals of the true physical culturist are identical to the aims of
the physical educator. Corrective measures simply consist in developing one group of muscles
in proper proportion to another group of antagonistic muscles. When all muscles and
muscular groups are developed in proper proportion no physical defects can be present. So far
as the organic health of the individual is concerned, we can only take the stand that the normal
functioning of the physiological processes, induced by a normal amount of activity, should
result in good health; when of course, combined with sensible habits of diet, bathing,
recuperation, etc.

The physical culturist who regards exercise as solely a means to build a big biceps or
accomplish some extraordinary feat holds an attitude as narrow as that of the individual who
believes calisthenics sufficient for the needs of the healthy mature man.

The man who values the feeling of real strength through the passing years with the high
degree of every day health it gives him, should lose an opportunity in starting along the road
which points to physical training for the rest of his life.

We can hope for nothing better than that the reading of this volume will give you an incentive
devote a goodly portion of the rest of your life to physical training. In step with the general
progress of the world, it will become increasingly necessary to keep in a first class condition
of physical efficiency.

Sometimes we hear talk of the dangers of exercising, or especially of the harmless of leading
an athletic life.

We wish to say something concerning the benefits and harmfulness of leading an athletic life;
or as we might call it, the strenuous life. Personally, we have certain opinions and convictions
on the subject, arrived at after all due and lengthy consideration. We try to the best of our
ability to weigh everything we hear or read, in an attempt to arrive at true values.

So much is said pro and con about athletics dying young; personally, we do not become
unduly alarmed over such statements, until "strong men" are included. There is a considerable
difference between the man who trains by means of weight lifting exercises, and he who has
trained at competitive athletics of every sort. First of all, we wish it clearly understood that we
are not in favor of competitive athletics for schoolboys, which also includes the majority of
high school athletes, who are of immature age.

If there is any danger of harm resulting from athletics, it is from encouraging immature
schoolboys to strain themselves to the limit to win contests. The playing of games, and even
participation in running and other athletics could not be harmful if youngsters were not
encouraged to force themselves to the limit in order to win. We have known of many cases
where promising young athletes were completely burnt out at reaching twenty-one from
specialization in athletics or boxing. We always advise young fellows to develop and
strengthen themselves by means of body building exercises rather than to take chances of
ruining their health later in life by engaging in athletic competition in their teens. It is far
more sane to delay the athletic career and be certain of possessing a physique of which you
may be proud at maturity. You will have lots of time for athletics after that, if you are so
inclined.

Physical training or development exercises are entirely different. Our growing youth needs
healthful recreation and corrective exercises to insure his development to full red blooded
manhood. This brings to mind another thought in connection with our subject. It has to do
with the question of athletic supremacy, and whether or not athletes die unusually young.

If you will think back among acquaintances of our schoolboy days, you may recall that for the
most part, the boys who excelled in athletics were those of the physically precocious type; in
other words, they were prematurely developed physically and although not mature, this class
of boys often gives the impression of near maturity. We can very well remember a number of
star schoolboy athletes who excelled at baseball, running and jumping especially. They
seemed so much larger and stronger than the average boy at their age, so much so, in fact, that
it was rather difficult to realize they were so young. However, a few years later, when we had
grown, it was with a certain degree of amazement we noticed the majority of these husky
athletic schoolboys, were smaller than the average man at maturity, some of them even being
"shrimps" alongside of a good man. Years ago I formed the conclusion about to be set down,
although I never had occasion to put it in writing before.

Now some people might hastily conclude that participation in athletics stunted the growth of
these boys. Possibly so, however, our conclusion is somewhat different. To wit; authorities
claim as a well establish fact, that the length of life is in proportion to the age of maturity.
Among animals this rule works out splendidly, but among humans the average length of life is
entirely disproportionate to the age of maturity as compared to animals. It has been claimed,
though that the longevity of humans is generally in proportion to the age of maturity, not
exactly to a year or two but those who naturally mature early seemingly do not survive to the
average age of those who mature late. People erroneously believe twenty-one to be the age of
male maturity, while it is generally known by those who understand the subject that many
mane do not mature until thirty or older. The logical conclusion then, is that the man who
matures at thirty has a better chance of surviving to a long term of years than he who matures
at twenty-one.

Coming back to our original discussion, we would thus expect the man who matures early to
be physically more capable in his teens than he who matures early to be physically more
capable in his teens than he who matured later; providing, of course, both were of the athletic
type. Obviously, all men who mature early are not of a physically superior type. But applying
our conclusions to athletes, we would then find the youth who was nearly mature, to be more
capable as an athlete at an early age. We can easily run this form of reasoning down to a
sensible conclusion; attaining some measure of recognition as an athlete, early in life, the
young man is most likely to specialize and receive great encouragement to continue his
activities. The average length of life seems to be something under fifty, many survive well
beyond that point, while quite a number do not. There seems to be a law of averages
applicable to practically everything, so when many thousands are engaged in athletics, a
certain percentage are bound to die under fifty, or even under forty, just as among non-athletic
persons. And, of course, great publicity attends the early demise of athletes, while not
attention is drawn to those who survive, nor is any mention made in the press of the millions
on non athletes who die prematurely.

It is these youthful, so called natural athletes who are most likely to give up activities at an
early age. They lived to hard during their early years, considering themselves men before they
were really matured, and then after passing the peak in athletic ability, dropped out of
competition and training. In the first place, there resulted a weakening from the strain; in the
second place, the inactive life proved the hardship to them. When athletes die young, it is
among this class almost entirely, but of course the question arises as to whether or not they
would have expired early if they had never engaged in athletics.

Undoubtedly, the average length of life among athletes is appreciably higher than among
average people. If, as we conclude, the precocious type, of individual is destined to a short
life, and prominent athletes in some branches of sport are most likely to be drawn from this
type, we can expect a great many relatively early deaths among athletes. We believe this
would particularly apply to the most popular branches of sport, at which boys and youths take
greatest pride in excelling. For instance, baseball, football, running, and boxing; that is, so far
as Americans are concerned.

I am well aware of the thought that is on your mind. Why does not participation in athletics
prolong the life of the athlete? It may to a certain extent, in many cases, but we subscribe
more or less to the belief that nothing much can actually be done to greatly prolong life, in our
present state of limited knowledge. Some day, in the remote future, men may solve this riddle,
but today very little is known that will exert any great influence on longevity. We may,
through careful living, escape the ravages of certain diseases, and reduce the effect of time
upon our system, possibly adding a few years, and certainly we can make life more enjoyable
through proper living. Is it not worth something to reach our declining years physically fit and
of some use to yourself and society? To accomplish this purpose alone is worth any trouble or
inconvenience you may be put to leading a clean life. Even though not a single year can be
added to your life, it is worth something to know that you will not be helpless and broken
down in your last days on earth. That is enough to exercise and live for, is it not?

You may question the form of reasoning which concludes the length of life may not be
appreciably increased. I would refer you back to what was said in the discussion of sex. Some
individuals are born with a better set of glands than others, thus inheriting a long life. Our
chief reason for concluding that life cannot be greatly increased at the present time is due to
the phenomena of the glands in the human body. We are born after a definite period of
formation lasting less than ten months; we reach adolescence at the time when the glands are
beginning to mature; finally full maturity is attained, which is nothing more nor less than the
full bloom of the glands of sex; then after a term of years, these glands begin to dry up, and do
what we may, we can do nothing to prevent it ( at least not with our present degree of
knowledge ); many people claim to possess secrets of rejuvenation and the prolonging of life,
but none is so foolish as to state that they have a means of indefinitely prolonging the activity
of the sexual functions. Surely, certain doctors have tried transplanting animal glands in the
human body, but although there may be a temporary pepping up of the spirits, it soon passes
off, for the body in time absorbs anything put into it; even splints to strengthen bones. Has
anyone come forward with a means of postponing the menopause, or change of life in
woman? When that can be done, we shall know something of the science of increasing
longevity. Therefore, you see, at a certain time in our life the glands cease to function, and we
soon dry up; it is then but a matter of time till we pass from this earthly existence.

PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular

Development - (circa 1930) - CHAPTER 30 - Part B, END, (LAST
CHAPTER), PHYSICAL TRAINING FOR THE REST OF YOUR LIFE - By
Mark H. Berry

Just yesterday, at a meeting of the American Medical Association, Dr. Morris Fishbein,
secretary of the Association and editor of "Hygeia" magazine, said prolonged life, that elusive
goal of scientists and dreamers for ages, is no nearer at hand today than it was when the quest
began. As reported by the Associated Press, the noted physician went on: "The mysterious
secret of life, that unknown living force which causes men to survive for three score years and
ten, more or less, has been the object of intensive search from almost the beginning of time.
Throughout the ages men have craved and sought some miracle that would aid them in living
beyond the allotted span, always searching for some elixir of life that would afford them years
eternal. Despite all this, and despite the advance in knowledge and improvement in facilities
for experiment, we are no nearer the coveted prize than man's earliest ancestor."

He also said, in referring to rejuvenation, through gland transplantation, "Of their claims it
can only be said that their work is of scientific interest, but they have not as yet demonstrated
that one moment of additional life can be guaranteed to any human being who has submitted
to their technique. When the cells of the body disintegrate and die there is no magic potion
that can raise them from the dead. A tissue that has died can no more be restored to life than
can new elasticity be put into a pair of worn our suspenders or garters."

The above should at least be interesting, and is the opinion of a recognized medical authority
of good repute. On the other hand, the average length of life if undoubtedly increasing, due to
hygiene and curative science. Fewer deaths are recorded from children's diseases than
formerly, and old people have an easier time than in days gone by. Life and conditions of
living used to hard on the aged, whereas modern conveniences give them a chance to survive
the rigors of weather and climate. This brings us to a peculiar fact, that although the average
length of life in America is increasing, and there are more real old people than ever before, it
is also true that the death rate for those between 45 and 75 has increased, no doubt due to a
certain group of disease conditions, generally referred to as "degenerative diseases." They are
thus spoken of presumably because they become of great import in the years of life when the
human body is supposed to degenerate; and likewise, because many persons claim, they are
the result of the degenerating effect of fast and hard living. This group includes cancer,
cerebral hemorrhage, and apoplexy, organic disease of the heart and acute nephritis, and
Bright's Disease. Most victims of these diseases are among those of 45 and older, although
organic heart disease, acute nephritis, and Bright's Disease cause appreciable mortality among
younger persons.

The whole class of illnesses can be caused by some source of infection in the system, as well
as from the effects of diseases of childhood, and many also result from an attack of other
diseases. What really takes place is that people are cured of one form of disease, which leaves
scars on the organs to result in death later in life. However, life is prolonged for a time at
least.
We have called attention to the greater number of persons of an advanced age. The potential
length of life is not increased, as you will note, among those who survive, but a greater
number safely escape the ravages of sickness in one form or another to reach what is now
recognized as a natural death. This brings us back to the question of athletes and death. Why
do they not survive the ills and weaknesses which claim ordinary people? The trouble with
athletes as a class is that they do not consistently take care of themselves, but break training at
intervals and dissipate. Moreover, the greatest evil among athletes in general is that of giving
up activities and dropping back into the class of ordinary inactive people. Thus they become
the prey of disease and death just like ordinary mortals. People with a good potential length of
life , that is, those who are born with strong glands and inherit a long life are capable of
effectively resisting attacks of disease better than those with a potential short life. That is the
real idea or intention we wish to convey in connection with our conclusions about people who
mature early and late. Of two men, one of each type, who might have been athletic in early
life and retired from strenuous activities, the one who matured late should have the greatest
chance of surviving or warding off attacks of degenerative or other diseases.

If a healthful and active life is continued, the athlete has a better than average chance of
reaching old age. We see examples of this on every hand. Go down to the rowing clubs along
the Schuylkill River in Philadelphia. There you will find a number of men up to eighty or
beyond who row regularly for the sake of health, but more so for the sake of keeping up a
hobby. That is why we find a relatively older age among lifters than among general athletics.
Because they keep exercising and lifting as a hobby, whereas the athlete who was in strenuous
competition at running, ball playing, boxing, etc., quits because he finds it uninteresting to
make a hobby of a game wherein he can no longer excel. Good health is encouraged by
healthful exercise, but when the athlete quits he discontinues the healthful exercise; and
although he may be in better condition than the average person, he leaves himself open to the
attacks of disease in one form or another.

Each individual has within him the power to make the most of himself. Even if it is a certainty
that one cannot live indefinitely, nevertheless we are certain of being able to increase our
efficiency and well being, thus making our years more enjoyable. Furthermore, there is such a
close connection between the glands in the body and our state of health and efficiency that
there is no sound reason as to why we should not be able to prolong the healthful action of
these same glands through accelerating the blood flow by beans of strenuous exercise. It
should stand to reason that physical weakness and inactivity result in a drying up of the glands
which control our very lives; in fact, we see on every hand examples of this evident drying up
and deterioration of the life forces.

We mentioned a few paragraphs back the number of octogenarians to be seen rowing of the
Schuykill. The point we wish to bring out here is that these venerable gentlemen have
continued to make a hobby of their favorite athletic game. The same is mainly true of weight
lifters. Every one should have a hobby, and the human mind thrives best with some hobby to
relieve the monotony of the daily existence. An active hobby is of greater benefit than an
active one and especially so in the case of the man who was formerly active. The ex-athlete
who becomes lazy is too apt to accumulate a lot of fat to burden his internal organs. By
making a hobby of his athletic game and continuing active, the hobby also tends to keep him
in a state of perfect health. The ex-athlete is too apt to preserve a voracious appetite, even
though his system no longer requires an unusual amount of nourishment. This is the greatest
fault to be found in the giving up of athletic activities, as very few individuals are able to curb
an appetite that has been acquired over a long term of years.
In the field of therapeutic and beneficial exercises, none can compare in effectiveness with
progressive bar bell exercise movements. It is being proven every day that men in middle age
can improve themselves physically and hundreds of men in their sixties have succeeded in
greatly improving their state of health and increasing their physical efficiency. This fact is
merely a matter of record and there can be little reason for questioning the statement. We even
enrolled a lady of sixty, not so long ago, who felt the need of strenuous exercise of the sort
she could get with a bar bell. Not so long afterward, this lady encouraged her son to enroll in a
course of bar bell exercise, and from the latest accounts both were making satisfactory
progress.

However, the largest bone of contention seems to be over the question of whether or not a
man can survive years of strenuous lifting and strength performances. We can therefore do no
better than to mention the names of a few American strong men who are still active after
spending a long term of years in the sport, the majority of them having spent their lives in the
business. Among those who are fifty years of age, are Otto Arco, Arthur Dandurand, Joe
Lambert, George Blymire, and Prof. Leo Stevens; Warren L. Travis is fifty-three and looks no
more than forty; James B. Juvenal, a former champion oarsman, who trained with bar bells, is
fifty-five; another man of the same family name. James M. Juvenal claims to be over seventy,
and is still actively travelling as a strong man; he also uses the name of "Tommy Ryan," but
must not be confused with the pugilist of that name: Johy Y. Smith is sixty-four and still
going strong: Oscar Mathes is sixty-five, and active; Professor P. H. Paulinetti, the greatest of
balancing artists, who used to train with weights and was associated with Richard Pennell,
and old time strong man, can still give a wonderful performance of head and hand stand work,
at sixty-six. Professor Adolph Rhein, of New York, formerly instructor at the German-
American A.C. of that city, trains regularly three times a week at Klein's Studio, at the age of
sixty-three.

We might further mention a man who recently went back into training after a lay off of years.
Mr. Frank Adams, of Philadelphia, used to be quite an athlete as a young man, having been a
partner of Professor Wm. Hermann, who now conducts gymnasiums in Philadelphia.
Hermann stayed in the business, but Adams quit. Years of inactivity and eating sweets and
pastries in excess brought on dropsy; then he woke up at the age of fifty-seven and realized he
would have to go back into training. At that time he weighed over two hundred. Now at fifty-
nine, he is in the proverbial pink of condition, weighing around one hundred and sixty. I have
intended to write and article about this man, but it is too hard to get him to have photographs
taken. That is the real trouble with showing middle aged or elderly men who improve through
exercise; they think they must compare with youths or they won’t pose for photos. We might
mention that Roy L. Smith is around forty-five, and still breaking amateur records, and
another figure in the public eye who owes a lot to training with weights is Stanley Zbyzsko,
who is fifty. Professor Louis Atilla died at eighty, and was active up to the last, being able to
do some of his most difficult feats practically up till the end.

We have mentioned a few strong men who are known to Americans; my poor memory no
doubt will cause me to forget some important ones. Over in Europe, the number of middle
aged strength athletes is legion, and there have been several instances of European lifting
athletes improving in competitive lifting ability past the age of forty. Marius Martin, the
French featherweight, set world records and continued to improve to such an extent when past
that age he came near winning the Olympic title in 1924. In other branches of sport is it rare
for a man to be at his best past the age of thirty, with the exception of wrestling, which is
closer akin to lifting.

And then we have the case of Mr. W. P. Chapman, of Bangkok, Siam, which might just have
been mentioned in the first chapter, but rightfully belongs among the men of middle age who
find benefit in exercising regularly in a strenuous manner. Mr. Chapman is now 48 years of
age, and did not take up exercise till the age of 35, at which time he weighed 85 pounds and
suffered greatly from ill health in various forms. He even goes so far as to say he had not
known a day of good health from the time of his birth until he took up strenuous physical
exercise. Since starting in 1916 he has not experienced a single day of illness. As he says,
"Today my strength and development still increase so much that I feel better off, physically
and mentally, than I was twenty five years ago. My weight stripped is now 147 pounds, and
my height is 5 feet, 3 inches.

It is hardly to be expected that the average individual who takes up physical culture will
increase in the same proportions as did Mr. Chapman. Still, his case is not altogether unusual,
as we are publishing photos of Mr. David Myshne who increased his bodyweight from 93 to
148, after he had reached the mature age of 21, and Albert Manger, who doubled his
bodyweight. We have on record other cases of quite as startling. Mr. Chapman gained
approximately 75% while the average physical culturist who is undeveloped and underweight
would be highly pleased to gain 25%, while many a man who is evidently in fair condition
will make a wonderful improvement in development if 15% is added to his frame.

Before closing, we wish to mention our belief that fewer people of middle age appear broken
down and aged today than at any time in the history of the world. Although science has found
no means of actually adding to the potential length of life, hygiene and better living
conditions have combined to prolong youth and make people of forty to seventy more active,
youthful, and useful than was true in the past. It used to be common for people of forty and
fifty to be considered old and aged because of their dried up appearance and generally feeble
condition. Nowadays the majority of people of forty to fifty do not look old, and many sixty
and seventy-year old people actually appear younger than their years would apply. Physical
culture propaganda has contributed greatly to this result, and we know of so many cases in
proof of our contention that there can be no doubt as to the benefits to be derived from a
healthful, active life.

If you are interested in a future life of health and usefulness, make up your mind to be a
physical culturist for the rest of your life. You will have a far better chance of escaping
disease and an early death, and each of your years will be full of health and activity.