Po ae ( : " AST MONTH in our discussion on chest en- Diigeer eerie cere ‘quiring first, the chest structure, the ribbox, and second, increasing the muscle thickness of the ex- temal muscles around the chest, which is impor tant but only secondary trom the standpoint of impressiveness, size and health. Furthermore, while this point was mentioned in tho provious chapter on chest development, I would like to reiterate and emphasize it again, that too many inexperienced beginners who lack sufficient knowledge on the fundamentals of muscle building have a tendeney to specialize solely on developing the external muscles of the chest instead of first adopting measures and means that would perma- nently expand the ribbox, simplyfying impressive chest culture, ‘As a matter of fact, all qualified authorities on bodybuilding agree, that outstanding chests do- pend, primarily, on chest structure, the formation fof the rib cage, rather than on any particular froup of museles. The fact that muscles which overlay the chest and back are relatively easy to nequire by eystematie training is apt to be over- done, while allowing the ribbox to take care of itself—which doesn't always follow. However, by putting such knowledge as was revealed last month into vigorous practice, chest improvement can cer- tainly materialize, and any other means to aecom- plish this might prove futile, Photos of SAM LOPRINZI By HERE ALDEN ‘A good chest developer it thir decline prets as demonstrated by Sam Loprirai, who conducts 9 fine barbell gym in Perlland, Oregon, and is famout ae one of America's best-bullt men * STRENGTH AND HEALTHOn the other hand no one will deny that thick pectoral development will not help to increase the chest girth, or that wide spreading “lats” will not add at least a couple inches to a chest measure- ment... it will, But think how much more im- pressive such a chest will appear if these muscles Were developed over a ribbox that was wide and deep to start with. Furthermore, flexibility of the (Continued on page 51) Hight, “above: French Presses) decline bench, + FEBRUARY, 1957 Photo at top, right: Bent-arm pullover, Next, below at left: Press on incline be Tet, above: dips between handstand pedes: tals. Directly above: fot with ‘dumbells on incline. bench. At ‘AY lower left: Pul-downs ny on special b 1 right: ‘Bent-arm lateral raises on 3"CHEST (Continued from pages1) couraged more rapid and deeper breathing not only helped to develop tho logs but expanded and enlarged the chests, by reason of forced breathing, resulting from the internal pressure ot the lungs upon the ribs from within. ‘This encouraged now theories and methods, in chest culture, and before you could say “squat.” a surprising umber of different systems were de= vised. ‘The breathing method of squats had some success, which ealled for inhaling @ specific number of breaths hetweon by inhaling enough oxygen and then holding their breath while repeating soveral reps would result in deeper in= spiration, and so, bigger chests, Per- haps the most disturbing of these was the method that employed such noisy breathing that it not only annoyed others training at the tims, but even astonished passersby on the street, t= side the gym. Such “extremists” are in the minority today, but occasionally you still see and hear one of these “oud-mouthed” breathing specialists T's doubtful if special attention given to breatning will bring any bet- tor results for those who practice this style than those who breathe as the ecasion demands” T have never ob- Served any special breathing details, ‘but breathed as nature dictated under the circumstances. However, I rarely experienced a breathless state “watle actually performing leg movements, but immediately upon completion of the exercise T would begin to gasp for tions for a minute or two after which time the inhalation would be slower but more profound. ‘This was always followed by chest movements which helped to lift the vibbox and breathe im ‘enough oxygen to involve the ower chambers of the lungs. This is the portion of the lungs so seldom used ‘m ordinary activity, but is vitally im- portant in achieving maximum expan- sion of the ribbox. Now that a better understanding pleture of how chest size can be in creased hasbeen explained, what methods are necessary to realize this type of chest? Ofmand Td say its easier than most bodybuilders realize, yet it cannot be acquired in a matter of a few training periods. Tt requires persistent and progressive estort with the prime objective to achieve deep and forcotul respiration, which can only be brought about by activating the lange muscles masses of the logs and hips. To illustrate this point more clearly et me ask a question or two: haven't you noticed how much faster” and heavier you have to breathe when You raced to catch a train or bus,” oF sprinted up a couple flights of steps? Even walking up several ‘ighis wil make your heart pound faster and your breathing more noticeable, ‘Therefore, if these ordinary tasks cause the heart and lungs to function more vigorously, just imagine how much more efictentiy his could be accomplished by planning @ systematic training routine to achieve this. Leg work ‘of various forms could accelerate heart and Ing aetion to such a dogreo that internal pressure on the ribs from within would ‘spread and lifts the rihs permanently, cach repetition. Others theorized that | air, taking In short but rapid inhals- | "YORK BARBELL PARTS & EQUIPMENT, When you order York Bar Bells plates, collars paris end other accewories you Feeelve the finest eauloment hich ean be menufactured, well finished, well packed Fuarantecd periects We are the larkent oro: ducers of adjustable berbells and dumbells, ‘well as parts and accessories in the entice world. 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Per bait" 600 Polished aluminum, standard size, new Tbe York Health Becta: Ser Heavy duty head stan and ehain for 700 Order from YORK BARBELL CO. ‘YORK, PENNA. STRENGTH AND HEALTH and this, coupled with proper chest movements, should ‘certalnly” result in a more outstanding davelopment of the chest. Since, this type of training proved successful in myewn case, 1 have often Pocommended it 0 others, feeling cone fident. that others might reap similar Success. This, however, was net s0 end disappointment was was experienced in small percentage of enses, Probing: deeper into the problem, tho answer proved simple enough. {found that hose wito failed to achieve. sucpess dign't follows the program a3 originally outlined, but employed rnch heavior Sreights’ and! cat’ down Grastically on the vepetitions when provided the cue to'thelr feiure. Tn this case it was the portant, yes, very essential that the umber. of repetitions involved should ange’ them to gesp for air when fine Ished, ‘not merely’ breathing” lightly heavier than norinal. Once ths’ was done, using twenty and. more repetl tions forthe frst” set,_with progress sively loss reps. and increased weight with each, susoeeding’ set, the resulta Were amazing. So, Heavier weights in This" ease was ‘mot the answer, but Yathor moderate weights with efouga repetitions to stimulate respiration! {realize that most bods balders even hate to. think “of reps beyond ten counts, especially whore squats are in- Yolved’ ‘Most fellows do five to seven Teps and feel this is, enough. For Strength biiding tis. is proper, but ‘whore greater lung strongth is desired, Migher fepetiions are e SCUBT! fering to my. own experience again, Tfound st more productive to do ‘igwhore from twenty to forty ‘come secutive aquats, with each suceceding Set caling’ for Tess reps and. heavier, Sweignts, ft was tiring, and sometimes Actually exhausting, but only for & Short fame. a no time my encray re- Covered. and my. workout was com plated. with a freshness -superio to Gat it'was before I started and cet fninly ‘the gains T reaped were well worth the efort Tf you thine such training won't bring results all you bave to 0 is try fon squats and ote your heart and Tung reaction from it Next, after you're fully “rested, force. youre” io. do fiventy" (orth “a lighter “Weight, of ourss), end notice Row much deeper Sour breathing. is, ‘This alone. will Prove conclsively the beneficiat reac Eon ‘you might: expect Wf you employ such a schedule, ‘Use light weights to perform fairy high repetitions. and ine Erease the weight with euch series bi Tessen the Peps. ‘Then you can do to more sets with heavier weights) ni mpioy three to Ave reps, mainly 48.8 Strength botider (0 round ut your roe gram nicely “A word in relation to chest. expan- sion, "he nonexercising han holds te ‘pinion tht the greater the expansion tho" better. All exercise entiusieste know the reverse ia tri bocca a the chest is strengthened and the Tunes fre ‘trong. enougl (0 hold their ill ino, they. co not collapse as In case of fvealc lungs. Therefore aa the chest it Usveloped to its maximum size it re tains most of this. girth naturally Hoover cnet expandio from a con tracted state is diferent, dapending cn the fexibiity of the ribs and the ably of the individual to control it Some Strongmen have been Ynown to show @ (Continued on page 54) + FEBRUARY, 1957