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ROUTINES
FROFESSIONAL MUSCLE
POWER-PLUS SYSTEM ‘a
RBELL
TRAINING
ROUTINES
INCLUDING DUMBBELLS
Bama?
BA
THE MOST COMPLETE AND COMPREHENSIVE
COURSE ON SUPER WEIGHT TRAINING
AVAILABLE TODAY!
| JOE BONOMO PUBLISHED BY BONOMO CULTURE INSTITUTE, INC.
Y @ NEW YORI
NEPERAATISGRIBR TOON IEY 1841 BROADWAY « NEW YORK, N.Y, 10023
ON HEALTH AND aoe
PHYSICAL DEVELOPMENT © Cao MOUAL VIII MMILCX by JOE BOWED
3 Afabsm:] ah fap Vga PY 440 ee
Proferrine’ BARBELL SYSTEM
Pa lH Mar LIAL Ly
CONTENTS
LET ME TELL YOU ABOUT MYSELF & ABOUT THIS BARBELL TRAINING SYSTEM... baw
fiona! Avtabigranhy Told Ta Vou By The Authar-JOF BONOMO.
LETTER Wo. 1 TO STANT YOU, OFF ON THE us WEEK wa
\ winch sian fone Re ft : man
Alnerase Say Rasany SFr maea Lig Basal Bab Rol
OUMMBELL WARM-UP ROUTINE NO. 2. neanntante SMART ND, 2onus20 8:21
4 tert fase burton Pron is Feaicg Rd
ARUEL STRENGTH ROUTINE NO. ¥ CHART NO. 3.22828
Ta Han tows Cart Strayer outied With Asal Aso
J Tew Hosek Sens Bros Steegen eve Wah Achaia aa
ARDELL STRENGTH ROUTINE NO. 3. CHART NO. 5.26 8.27
Ley & Foot Dowe/ober Stems Revs Wal Ano Analyt
| eA An Over Pret On-Bock Stren Rese Pith Anata SNARE SER 8
SARGELL STRENGTH ROUTINE NO. 5.
AANTE NO, 7on..30.31
Si bgped ee Lp Seng tie ich Aas Ae
LETTER No.2 To START YOU OFF ON YOUR SECOND WEEN. 34838 bi
Puscnel cries fo Veu'Ov Your Seed Neat Peining Seon JOE BONONO
‘QUESTION & AnumEne COVERING YOUN SxcONG MEE. tienen 8&7
mo Quattona Cancrneng The bert Ton Ta Exot
MUSCLE MEALTIG LECTUME e012 FOR THE SECOND WEEK. 38828
Ti huts Lise OF Mecho Je Aevin Covarer Aco
OUMBELL WanieP ROUTINE NO, 2 CHART NO. 8.0 & At
‘Dummasel Seng ison Ue Trevang Revtine To Sent Tea Week
BARBELL STRENGTH ROUTINE NO. CHART NO. innit 8 88
al Us Yo. eat Soeagin Row tna Wien Anaianica Aalfe
BARMELL STRENGTH ROUTINE NO.) CHART NO. 10.84 8 45
Should Shrspany Seong Rowtine Mi Aare dare
BARBELL STMENGTH ROUTINE NO CHART NO, 11.40 ha?
Fru Honk Rerase Curt agin Rowan We i
BARGELL STMENGTH ROUTINE WO. 0
Teo Mange Pressing Puno Meu nv ih A
BARBELL STRENGTH ROUTINE NO. 10
CHART NO. 12. 48.
CHART NO, 12....808 89 LETTER NO. 3 STARTS YOU OFF ON YOUR THIRD WERK S058
‘Prsonl Latter To You Covering Your Third Watt Tring Sasi JOE BOWOMS™
QUESTIONS & ANGERS COVERING YOUR THIRD WEI mimnicinmnevinmnnin
‘Aniwers To Qvortoen Concern Acie Sect ec Bal
MUSCLE MEALTH LECTURE NO.3 FOR THE THIRD WeEK
YOUR MUSCLES WHATTHEY OG fwr'! & Puta
Drevin Or The Fiener At Extane tae Grove
DUMBBELL WARNEUP ROUTINE NO. & LEWART NO, 02 & 63
Te Domi Cus Mor Up Franing Rextane adr Wr
SARBELL SIRENGTM ROUTINE NO. 1
Te hone oes HFauen Behind We) Revie Wik Astana) Aaa
WARBELL STRENGTH ROUTINE NO. 12» uf CHART NO. 16...66 8-67
‘Ons Lap San U Swot Rowrine Win anata oar
ache Exo Svengie Routing MAES Ant
CHART NO. 18... Ho
snneon HART NOL Pil 80
BARBELL STRENGTH ROUTINE NO. 14 CHART WOML...20 879 ‘
BARBELL STRENGTH ROUTINE WO. 15, CHART HO. 10,72 875 x
Tht Our AF Arm ang tne With Asie Ans
Se)
LETTER NO. « STARTS YOU OFF ON YOUR FOURTH WEEK.
Tosa! tata! To: You Civaeiny Your Faurth Woot -By JOE SONOWG
QUESTIONS & ANSWERS COVERING YOUN FOURTH WEEK.wunnannnmmnn
‘Marwers To Orovtone Concerning Toe Rectory Syatert,
MRISELEHEALTH LECTURE FOR THE FOURTH WEEK. . Pore
‘owt Coates Eery Lancy To Sues ite By Lowi Te Breathe Corey
BUMOBELL WARMUP ROUTINE 460.5 CHART NO. 38..82 683
‘Dowe Knee Bod Oe Fore Buena Wels Rae
BARBELL STRENGTH ROUTINE NO. 16
BARBELL STRENGTH ROUTINE WO. ¥,
‘hist Gating Bort! Strength Power Gh Asma Aare
Abaorrina! Me Barbet Strength Mau tne Ich Anata! Anais
BARUELL STRENGTH ROUTINE NO. 18. at
nes fe Brgnt Burtt Srey eure Mis nonce ara
BARBELL STRENGTH ROUTINE N10. 20. ‘CART NO. 25.
‘Ede Bena Barew Strange Raine Wh Anamica Anan
LGWART NO.2)....04 6 m8
ACWART NO. 22-86 6 47
aon HART NO, 24,80 81
sr 02
LETTER NO. 5 TO START YOU OFF ON THE FIFTH WECI
Paral Late Fos You Sbvring Voor Filth Dek Tenino Sector By JOE BOWOND™
‘QUESTIONS & ANSHERS COVERING YOUN FIFTH WEEN... .
‘Anraers To Gumrisns Covering The Etta Of Exmcae On Th eat
MUSCLE-MEALTH LECTURE NO. 5 FOR THE FIFTH WEEK.u
vour ciacuearony syareM 8 YOUN Meant
‘av Your ott Mans The Flow OF Sioa! Fo Feed The Boy
DUMBBELL WARIKU ROUTINE NO. 6 = CHART NO. 38.109 8 108.
BARBELL STRENGTH MOUTINE WO. 2). [CMART NO. 27.108 & 108.
Tact Bide Bartel Srength Rowtne Pith Rasaricl Aaya
GAREELL STRENGTH ROUTINE NO. 22... A NOMART NO. 28... 108 8 107
Foting Barbet Seeyth Route ch ara Aa
BARBELL STRENGTH ROUTING Ne. 23 anc HARRT NO. 2.108 8 168
‘ins Hod Ont Up Soegth atin Wen aston) Anal
BARGELL STRENGTH ROUTINE WO.2 0 MART NG. 1.1108 187
‘Dee Hood Get Ue Stray Ravine With diatonic! Anaya
BARUELL STRENGTH. ROUTINE DO. 25. (OMART No. 311128 193
Svan 1 Bor Senin Ravti th whan Aira CONTINUED FROM PREVIOUS PAGE
Ta
1G SESSION NO. 6
LETTER No. #10 START You OFF ON THE SIXTH WEEK... inti
Tonos ate To Ys Eoewrng Your Sait Peet's Ping 4y 308
QUESTIONS & ANSWERS COVERING YOUR SIXTH VIEEK, - new tio
MUSELEMEALTH LECTURE NO. G FOR THE SIXTH WEEK. wo 817
Youn BIGEST#VE SVETEM AND NOW)? HORKE
Thon 1c Ababa Muinente From Food & Guinean ui Charly
DUMBBELL WARALUP ROUTINE. NO. 7 (CHART NO. 222... 1228 129
it Lage Bug itt Doral
BARBELL STRENGTH ROUTINE NO. 26 CHART NO. Bs 124 1S
Kner Booting Ring O8 Yast) Bart) Retng Bis Anatoizal Anapnie
BARBELL STRENGTH NOUTINE NO. 77 GHAR NO. Bicone 128 87
BARBELL STRENGTH ROUTINE Wo. 25. é CHART NO. 26... 130 4 120
Tino Mods Seat abet! Soangin Movie Without Fish Gt Soren
BARBELL STRENGTH ROUTINE NO 29. ves CHART NO, 36 porn ¥90 8 121
Comntonation Pes & Mee Bae ott Simpy Fan
LETTER NO, 77D START YoU ofr ow THE SEVENTH WEEK
‘Peritna! Cater To Yew Concer
OUEsriON® & ANSWERS COVERING YOUR SEVENTH WEE.
MUSCLE HEALTH LECTURE NO. 7 FOR THE SEVENTH WEEK.
SOUT NUTRITION THE BODY BUILDERS a THE ENERGY SUPPLIERS
‘Raw To Sheet The Cornet Food Far Ierens
DUNEBELL WARKLUP ROUTINE NO, 8 CHART NO.
OUMBBELL WARUP_ ROUTINE. NO. 0 GHART NO.
On nd Baur Catone SB Oe Raiog
BARBELL STRENGTH ROUTINE WO, 20. CHART NO.
‘ne Hana Clean torn ori! Seen Rowtae Ta ive Timp
BARMELL STRENGTH ROUTINE 40. 31 (CHART NO.
‘See Rang Guach Wise Peet Boal Pte Inca Pr
WARBELL STRENGTH ROUTINE NO, 22 CHART NO.
BARBELL STRENGTH ROUTINE NO, 33
Flan Coot Lf Barbe arena Rowtina That fr Eve
Tone
Yo Severn Necks Ting Wy 10% BOWOWO
en CHART NO,
THR 1S
1308 137
12010 1
tan 8 va
1528 15
JLETTER NO. 8 TO START YOU OFF ON THE EIGHTH WEEK.
Tanah Lanes fo fou Concerning Fu Ein Weak? Ta
f QUESTIONS 8 ANSWERS COVERING YOUR EIGHTH WEEK
answers To Gostans Conewriay Phe Kidneys and Te Goae Reltioa
i MUSCLE HEALTH LECTURE No. @ FOR THE EIGHTH WEEK
Tite Utiivany Sara & Tre BoOY ORGANS /HVOL VED.
iw Polson Wave hur! Gutued OF BY The Body
wey 10 BON OHO
i Ta Gre
SPSCIAL COUIrMENT ROUTINE NO. 1 CHART Wo. 0
Taret Bunce Fourie Us Socio! Eautamné Wich Vu Wi tract
panset. STRENCT
Tere Hind Bp Pe
forint Sangin Rot
BARBELL STRENGTH ROUTINE 10. 35. (CHART NO.
j Fre Monch Cines Bork Bras Sango Hostlag
BARBELL STRENGTH ROUTINE WO. 36 sony CHART WO, A.
Trt Hoe er etl Steg Ranson Fini I) High Boition
ROUTINE WO. 34 CHART Wo, 64
BARBELL STRENGTH ROUTINE NO, 37... nies CHAR NO. 7
fd Banding Stomp Riitna RM sinsasical Aral
wo a 188
see 6 1
we 8167
100 8 100
seein
mm LETTER NO, 9. TO START YOU OFF ON YOUR NINTH WEEK. new 177
Prsonat Lat Ta Was Canconng Yur tonin Meat 9 Fusing sy GE BONGO
“QUEETIONS & ANEWERS COVERING YOUR NINTH WEI umn nnnuannennneniaminis 4788 128
inert Cnationn Cancarny Fhe Se sac! Syren Bone itr
MUSELE HEALTH LECTURE NO. @ FOR THE NINTH WEEE en 8 18H
SPECIAL EQUIPMENT ROUTINE NO. 2 Seis CHART NO. a8... 1028 193
Tie 8 Faverm Ras Ching Hoss Eairant WNEK Vou Wi Boaroct
OUNESELL HaRMLUP ROUTINE NO. 10. (CHART NO. 40... 104 m 105
Marsantl Dvmeeet Maa Te Sta Ovt Ths Gly Sia
WARUELL STRENGTH ROUTINE NO. 38...
EFTER Mo, 1070, TART YOUN OFF oN aun TAT mee
QUESTIONS & ANEWERS COVERING YOUR TENTH WEEK. 200 & 201
WUSGLEMEALTN LECTURE WO. 16 FOR THE TENT EEE ama
y FE ee aa ta ee ie nea
uae Manu nacre ei CHART WO a04 08
+A SAREELL St RONOTN ROUT NO. ANT 06200207
~ aman STRENGTH ROUTINE NO, ois Sipe pas Ce
sansacr sane cata ha CHART No.6t.-210 421
{ saad sthenat nouTing No. cont no. sitar
sapees. snenoTi MU at n COOK 1 thmeld wt
cece Eoyirvent nour M. sinh nat ”
wed seurtent neuron fore cane. st0 a0
reste
ES SS Sena
i Ber Naat em id
ROME WOEX REFERENEE FLA ON HAE CONTENTS OF Ti WOOK. mare
I Reena
Cams FOR STRENGTH PROGRESSION THROUBMOUT YOUN 0 EEX SESSION ...222 8 223
\VALEDIETORY—JO£ BONOWO SPEAKS. UPON YOUR GRADUATION DAY. a0 Amour Joe wonGMO Axo
THE wawoMO CULTURE INETITUTE, (Ne
When Yau read the xmasing wor) of my boyhoad, You
‘won't be the leat bit sarpeieed that Taktowed auch to
Tine interest In developing a wore muscular body.
Tn face, I'm eure you'll he inupited whee yOu discover
thatthe ragged, powerful physique which {wo proudly
dplay throughout my publicalions, actualy, belie
‘ar mot, nuarted ata exmwny litle Kid
| wasn’t Hort with any exceptional qualities leading to a super phy
‘que, nor was Tan Infant prodigy blessed with unusual muetlur power
Quite the contrary. een. remem 10 Mividly--he puny, under
developed, mervoun, mid Hite boy that 1-vas,
Le eee
1k wae that very wesksew, tbat Inck off normal boyish strength and
agility was What very physical (rallty whieh gnawed ak me every time
the Kida yelled, "Dey, Toothpick™..untt Ttecanae bse wil a Burning
yy to be SOMEBODY when I grow uip.to be big, strong -admieed and
respected.
Just look at my boyhood pletare shown here; sera you'll agree
tot this under dewolaped body exraily did ot conan to great ib
Iitlon to Achieve succes and power (Tat Hut Uke 49 many” other
leas Eaunro es trbeues aed evry, baN gel sesso penta ts tchiee
this
My Lent dasive did sot: roma a disim forever. IL was unex
seebtely sparred ine Wing ocd memiows day toa
{irritie beating from (he neighborhood bully. x fellow not much olde.
B Ni M thot lots stronger. than myselt
Alter hi, 1 il wha I should hy anomie tng Deore It
lished since, let me tell you, the beuting wat waeth I
I went to the libraries and started to-read books, | wanted to be
srong..to be able to box, Wo reste. 0 give that Dully jak what be de
ried Portutately for him, we never eromed paths again. Fortunately
fF mie— well, lot ene tll you et about the early. youre
a followed these fuihfully
om the bloek 1 wax sil Just, “Hey, Toothpick
1 apparently wax biewed with some 1001 of
art of will power that just wouldn't lot my de
tds sway and die i another eee
Moet Loblained some
snd dillgenddy and although ¥ thought 1 wash
fared Us the other Bi
So..tuckily
stick toi
Buck to the Hibrarios | went. And to gymnasium, ball parka, foot
boll elds, weight Ifting clubs, places where boxers and wrestlers gaivered
Twas a persiatent lite. cunt [read about everything 1-could lay my
hands on'in thw fld af health and Phyeleal evelopment
| cornered trainers, wresiters, boxer fired questions at everybody
who war tomelsody in his tnletic circle. ‘The answers give’ me Tots Of
ng the human body.
Maybe these strong men took pity, om me: maybe thies p
athletes just answered to get rid of me_but ta all, ech and every ont,
am deaply geeatful. For, among the many cut and dried answers, {learn
Srereta? prafemlonal seciets of matecle building Uhal each person valoda
‘mach as his life,
cmbining these svcrets sith the knowledge of the human body
tnd the scores f theories about strength by leading autharitien uf that
time, T orived at several starting deduction about mauscles which were
sxerciaed begun ahiey were sued to Wk the limbs, and about muscu
which were continually neglected due to the fact that gnoity pulled the
inte back to thet normal position, “I leamed Uheea and olber base
Principies. But more important, I gained an inaght, x clue to why wan
fo weak. and In almoat a Pevelation | beyan to sense the sswers
4JDEBONOMO AT THE AGE OF 10. AT
THES TUAE KNOWN AE “TOOTHPICK”
8 quseterhnones fe aa t
Bers gueatone ond
ote
or emote,
ieee ite big ree
Mabe to show rani eS
404 hal roost Sean
im an bat ad eae
IM i chat te
od alt pad ots
or, ie a
ieraihioed of my nace.
{te teighbarhoo geo
fou how da
nT had titeovered sje,
a cmt te worse Nt
rity ett
sna 2-0 coming mnt
“an ea Oren eat
Fy MOND or Rox,
id THe HEROES
‘rood hs
Bonome intya, (ei
matt pelo a
daca rita enya
I evap cca enn
etl cotati as eB
MY deeisoment Tig
santhoritas con
ina a
mm. and new strenght
fe a ron ahd aaa my
aT ee lene und itecieg
foeBaner
cabins
ee
epee gureanee actaneeo
ence or re Senet
EMAC Or RS aa ea oe
© PensonaL LETTER
© QUESTIONS AND ANSWERS
© MUSCLE. HEALTH LECTURE to
rida
CT ed
iL | ee
Professional
QUMBBELL WARMUP ROUTINES
BARBELL STRENGTH ROUTINES OF AMERICA
Cie aae a
Dear Stu
Before you start on your first weeh’s Training Sesion ma 18 fer a few words o|
advice cod cpconrngeniane, wil take only al fest wvutee of Your Ene cand will repo
ath a clear insight into what isin store for ¥0l
First, let me assure you that the effectiveness of this Post n of muscle-teuilding has
teen thoroughly proven..noc onty ty che unusual Byaigud I Mae Of reonally wequlred Di
piving tts principles, but by hundreds and ti eeda of ather men who have followed its tn
vg Ae Pre gran nou rom thelr own experiences how tit oie haw Brought about
traction. These man Moet Cranmer muscle power. endowed, am i ath oe Fee
decidedly lle ed ore Important, the renewed stimulus of lowing health ond wig
Seoun vitally
It la not that J want to over-etess the need far you to lave
very confidence in me ancl this exclusive ayater.-.0hal {a Wie
ie corn confidence i the murcle potentialities iying Govrens
that ot wn body. Without this baste self-reliance vou conn’ &®
oa a our musele-creating workouts and achieve rewire
new strengif.
You must go at theee muscle-building routines with desi
ance ang corfidienee. ao tht in the end you will Be rewarded op
Sromised...wtth a bonus of @ unt rippling with muscular vital
ity. Do nat become too eager. ar ree (0 com
vrexion. “The minima spam of the course is ten weeks Nothing
Fou can do.can shorten this time.
‘Take each training session in its corteet onder. each exer
cise movement of each session inthe order prescribed, TMM i60 1Y%
eo efully worked out, backed by aver 20 years of exXBSrINAt
tem carefull cureand professional strong men. wrestlers, bors
4 training ameter” Jescription. By the time you are ready for the
Sante otha muscles of your body will have been conditioned
ter seeioi Moen, the mare difficult exercises unl be eater 4 40
1 it a ent in eoing the Job for whic they were desiense
a ring your body ta-@ new peck of stamina, atrenath and «nerdy
For gaining superatrength ryatematic barbell tring. F
ganized by people who have learned their basin ss through personal
seperience. has decided advantages over other es atrenuous forms
SaPeecte-bullding. Ts wity I alucays recommend bat il train
oF ratnoae of my wtudenta who have aired folten m-0/e Pie
tn (0 Cone of building courses. These couracs have their pre in
lisinary vi plueprint of building a flexible muscular body. Hie
the Over int seeks above normal athletic strengin, the astounding
$ CLUB
oo. a
‘Ghenesuroperteer INTERNATIONAL AUTHORITY ON WEALTH AND PHYSICAL DEVELOPMENT Mages)
NO.
rasa
Le EB, ve moat
ea ae © NEW tom, Wr. ona
~~ NTERATTONAL sUTHORT OW NERUICARO SESE AUTHORITY ON HEALTH AND PHYSICAL DEVELOPMENT
spar BoWwer OF champion weight lifters, the dynam overawing force of wréstiers, and the
ae peered Bunch OF prize Boxers. he muse mene oven to-more advanced training sich
a is presented tn this syater
Ac musclesachieving program must be taben with dendiy erloumen Everything
from many releie te earbel anda fete pieces of mctial egies twhich can be purckanet
Iromr ma, elable ouroes. everything ehene Ener eee OUP muscular improves
formal sranatitction charts to clearly demonsirite ie eer oe Teiiny procedure, ana:
dion ge. etyats dlagramy to clarify for you thet Imuscte group being brought (nt
complhtag ROM S-Mer-leman mudcesheith foie ake OUD
complishing.
NOW What You're we
You'll fd that after tco or three aessionn, yous body twill take om a new wttatity, you
nil feel the spring in your step. the lols of pag Sneray giving vigor for every activity. Yor
a serait will bacome'a pleesure, something to ain with laok fortward...not 4 tank, but
sone bowed ritual almost a religion of health ana oii
bate much of your tirme and life
Vhen you tun
wer" session. And,
D the next two pag
‘course, the first 1
Jou ll Find your first week'n “Quention & An
oh is devoted ta the weights you are gulag ae
pace ma incorest inns) mah cree aulls or dumbbeils.Bcan recommend no one man.
chosturer ¥ Oust another. Biniply, beceuine We ner hon Cheup OF expensive a net mmy be pur
jamied for...but what you do with them after ven haw ci n red Oring th
fame, You can have tha beat et on the mnurker co Uf they jurt te a
round in a vcrner wath
Fie wae nk ust, they are of red benefit to you. "At tha en,
ings diy ar of lee use If you just play around ent ie tustead of follou
@ muscle te stele routing that is progremive. ore (ieee of through
Comic puliling wevion that gets at ALL the musclog acho gy
a0 ful sore
are ttt Page OF this eoiree, youl fire your progres che Start
apazing.a record of your measurements beginning yon and each week there
thee (At You progress through the many exciting hong Hand daribbelt ra
{hex ou begin to twild muscle and sirengih ‘and (t's going to show up on
these charts Junt wait and wee You'll Be able to see the difference and than
youl hnow that chero’a a differcoce!
fic {at 0 Yourself’ Do not become say discouraged Remam faith
fulto thie wystem Every indication points to tie cone ing results for
Jol so renee eee far there. The healthier robust, mena Physique
mand pee dete kn store for you.itatborth sour aie t an on.
thusiantic effort
Your friend and instructor,
Geo Banom
408 YONOMO PERFORMING A pitas
WITH SOLIG ARON WEIGHTS. MOT DIF
FICULT WHEN YOU KNOW Hom. AND
WAVE DEVELOrED suren srmenotn
TOAPPLY WHAT YOU KNOW.
8 QUESTIONS
&
ANSWERS
by
Joe Bonomo
INTERNATIONAL AUTHORITY ON
HEAL © PHYSICAL DEVELOPMENT
ABOUT THIS WEEK.....
“
QUESTION: 14 there way special length for the bar wed in
adjustable barbets?
ANSWER: ‘The standard lengths ere 4 ft barv und collar
attachments weighing approximately 2Vs Ibs...6 fl ars and
collar attachments. woighing 25 tbs...and 6 f
lifting bars and collars weighing approximatel,
QUESTION,
plates, Is ther
type plates?
ANSWER: Due tothe mechanical fact that any weight takes
certain amount of force to overcome its inertia to movement,
there is quite a strain on the hands when lifting bar bells with
plates which are locked to the bar. As the weight is lifted or
“Snatched” up, it i often necessary to turn the hands over or
under the bur according to the exercise. If the plates ane
“locked” this means that either the grip must be loosened
‘somewhat to permit the hands to turn, or the entire weight
Of the plates must be turned, Lodsening the yrip is dangerous
1s the bar bell could slip. Turning the entire weight has the
disadvantage of causing an additional strain or duty which
limits the total amount of weight whieh ean be used in an
awe heard about “Revolving” hur bell
any advantage this type has aver the “Locked
The revolving plates; ar relatively speaking, the revelving
bur; eliminates the strain on the hands and wrist muscle
making it possible to use fram 19 to 30 pounds mare
weight in all the exercises ard lifts than in posible with
the plain locked bur sets.
Such freedom of action, permitting the use of heavier weights
for the sume effort, enables the muscles of the hody to
obtain workouts at a much higher pitch of muscle-building
efficiency. In addition, the revolving bar bells are designed
so that they have a perfect center of gravity with equalized
weight distribution, giving natural balance and contro.
QUESTION: Do dumbbells also come with revolving plates
ANSWER! Yes, dumbbells too, are algo manufactured with
the same principle applied. When buying equipment, you ure
strongly urged to buy a “matched” set of dumbbell and barbell
plates and bars. Their inter-changrability is more economical
in the long run,
HEALTH 18 WEALTH! SPEND IT WISELY QUESTION: About dumbbells used in the tenining routines.
how do they come, what do they look like?
ANSWER: Primarily, dumbbells are manufactured in two
styles...fit, the “Solid Dumbbell” type: and secondly the
Dumbbell iar” type with adjustable weight plates. The solid
dumbbells are now available in sizes ranging from 1 Ih, to 20
Ibi. weight, Individually they are cheaper in cast than the ad
justable bar type, but xineo a number of them are needed, the
Coit Is greater in the end. Their advantage is that, if you cun
afford a complete set, you have available a wide varioty of
nts for different types of exercise movements, Fortuny
the cost of « complete set is not prohibitive for the
average perton. If you intend to really be serious about
keeping yourself fit and trim, your weightlifting equipment
is not really complete without these. The smaller sizes are
ideal for women und children falls in your home, and see
handy fora family group. workout
‘The Dumbbell Bars consist of a special bar‘and pintes whiets
are easily attached so that varied weights can be used, ‘The
ailable in 1%, 24 5, 10, 95 ane 50 Ib. sizes. sor
‘range of weights ean be used. The bar itself
can be used for exercise movement requiring lighter weights,
QUESTION: Now that | know the difference between the
solid dumbbells and the adjustable bar and piste type dumb-
bells...can you tell me whether barbolls come the same way’?
ANSWER; Barbells invariably are made up with a combin:
ation of « bar and adjustable weight plates. If you are care-
ful and judicious when buying your equipment, you ean
obtain equipment so that the same plates for the dumbbells
are alvo suitable for the tarbellls. Crate
[ios OT
eas
mA WNL
EXTENSORS OF THE
FOREARM
There are threw distinct
2) es found in the body. Flew are SKEL
ETAL muscles, xtanisaly dl
fore lhe shelstin, providing power (
rat and sitength. Second ace
spre! pen of ac hal Frm
ruexons oF 18 See ee Mee
fetta uous Sera eae ae
* earls ste ise
‘ recs mssce eeeneami
stemocteyae ON \ se oe Sesser
VV Canvssinus woest TY OREERTAE MERLE ote
TRAPEZIUS —— PECTORALLS MINOR The SMOOTH MUSCLES are, on the
veeronits a Sonar Une horse
mas
OBL. QUUS. Tiler putin wane ictus nee a
EXTERMUS: fect . ‘fom
a Seats s =e
ne a | feet oee oe are
WECTUS 5 bs sted in the calf of the ing
PECTINEUS a oa by saeetre nies eee
Hnastrates dramatically how 1m
QUADRICEPS the structure of the human body” It
FERORIS the powerful movements often required
SARTORIUS pom the muecle manen ested n
ihe writ would need be many
tthe It pasaen alae
ss t-suppy a9 meh
‘and power, would be. b0 1
tees
GRACILIS
mete
VASTOS. LATERALIS
vastus fondom acl a4 a traramieson
WEDIALIS tm the cl i
ADDUCTOR LONoUS yl green newn ops
TENbON OF ly speaking: « mance formed
QUADRICEPS sae of fines renmuing alongside
avoucToR NAenus: anther. The mie gu
( GASTROCHEMIGE: ction, more Or lean
TUBIALIS ANTERIOR otelanes with thelr eats
TiBiales anticus d traning
ince te mince e attached usually
soLeus femtevet draws the bone
PEROMAEUS LonGuS \
Sa
Aewites" TexDox Sei meaer ane
‘ a Suche asie eas
y Swen dios ty gremtionen ea
hes S Sorta iat dene rage och i
a MT eee: Md eta IMPORTANT MUSCLES... wh
Pee
Pease
forom net. 8 eemen ioe
thine, the amoust of wack or siren
fapuble oF being rendered by a muse
deperaie on the force or gireagth of the
{Unauo, and the distance through
ity of amuscte, the
ehaeto shorten and drave the bores
ether, depends onthe sondition of
finces which mane up the mass of
‘istingulshed: from Une us
Sootradtable tendons. Mo increase the Tene
Sontiactlity of a much requires mus
lar exercise, Auth muselo Hoe work wavor
a wh . IMPRAS PENAL
uel mupplied to the a
"Yair DURiNg proces rerults RNOMBOI DEUS MAJOR
ate of ime tn Uke fash
ad olf, Daring LATTISSIMUS OORST
ne blood fetus new an
malesial. The stimulated ac:
thom leven the mculsy ras, there
by enlargingand srengchening the rue ‘oper quus
UnTeRNUS
DowEnis
SPINA
SCAPULAE
ERES MINOR
Wien exercise is conducted according
Sey ene neers
Wewsed, tevtoping eee mute ume CLUTEUS MEDIUS fo OBL quus
ee creas fe teeenus
wach muscle fibre. TENSOR [ ABDOMI NS:
FASCIAE LATAE ——
GLuTAcus
to develop WAXIUS:
Tae exerciaes in a weekly training
tian go once over the body. At frst,
a vastus |
ties +
Wate ky tyes ovroatnss BICEPS FEMORIS
See urcete Meare en SEVITENPINERE
tRachiaopuge eed the pings GASTROCHEMIUS
Tiirtcrmes ieiaornecemary to ARWILLES TENoan
Imrie ese. "However vagy’ PEROMAEUS, LONGUS.
SLA hoe ore to nar souevs
ADOUCTOR MAGRUS
LONG FLEXOR
OF TOES
) — MUscLE-DIAGRAM ILLUSTRATIONS
by DR, JOHN GILMORE
Cm ee eC meee eet
PROFESSIONA
MUSCLE- BUILDING
BARBELL SYSTEM
a
STARTING POSITION
— | EXHALE... INHALE
RAISE ARM SIDEWAYS,
G . PAUSE.
[=
GLUTEUS WAXIMUS _. vastus ExTennus = OasTROcHENIUS ANATOMICAL nae a eae! SLOWLY START a TO RISE... BREATHE IN HEELS ‘SLOWLY. La STARTING POSITION 4 pees SY RECOMMENDED ABE GOLDBERG SARBELL ME1ONT 35 LBS. SETAILED TRAINING. INSTRUCTIONS “Leg & Foot Developer” STARTING POSITION yasther, stand with toes on block of woad or other, ‘tupport about 2 inches high, Heels rest on {loorees Position 4. idly mtraight, donot ri 2, Slowly lower heals to the flow Position A... ready to 4 BREATHING TEMPO a continuing to Howly the TRAINING COMMENTS: 8 foot support [x soll. Do net rink any- thing flimay. Keep barbell on hast until entire TRAINING SCHEDULE 19 compl FINAL POSITION HOLD UNTIL CHEST 1S FULLY EXPANDED a +++THEN EXHALE, SLOWLY RETURNING TO START A. n hls la an ecole esarces Wa help de lop the PECTORALIS MAJOR mu PECTORALIS micers: Tricers RECTUS ABDONINUS BBLIOUUE EXTERNUS Wo STARTING POSITION RECOMMENDED EXHALE... INHALE. «« START TO PULL, BARBELL UP AND OVER Sai o MiD-POSITION CONTINUE TO BREATHE IN... LOWER ELBOWS TO FLOOR. ..SLOWLY. DEMONSTRATED BY ABE GOLDBERG BELL STRENGTH ROUTINE KO. sl sc TRAINING INSTRUCTIONS or" Pall-Over & Press-on-Back STARTING POSITION TRAINING COMMENTS Should you be vain small dises, the all-over from A to C be easier if the ands ure slightly less than shoulder ‘width apart, This distance must then bbe incrensed before the press, ln order to permit the arma 0 straighten out Large dises may be rolled owe the (ee tw position C.roady for the prest. Dur: ing the peean, the bare Dirought over the face aliyhtly so that he ares eat be Quiekly sition, enabling you to ho! bell for longer dumtion, MUSCLE MOVEMENT 1 From starting position Ay pull the barbell over face 8, until. elbows come ‘to rest on the floor, ax In C. "Keep elbows close to ides " the weight womards until arms are straight. See D, Keep shoulders und buttocks on floor. 3. Lower barbell slowly to position ¢. Ne Return to aterting position A. BREATHING TEMPO Gefore starting muscte novenent. bring barbel In deeply. At posi TRAINING SCHEDULE tet Day, Five times and Oay, Five tines ard Day, Six ti Mth Day, Sin tines Sth Day, Eight t1 6th Day, Tan ti He, As you thon brenthe fore starting the "Pr raath, Presa up hardy while expan im. eat on seventh ay. check Ven wach doy hon rovtine hes tie comettte 1» Exhale slowly, aa you lower barbell slowly to po sition G. He Jakale Then ex io as you return barbell to position A. before repeating. a PRESS POSITION INHALE... PRESS UP a FINAL POSITION EXPAND CHEST... THEN BREATHE OUT. POs ) a ) 2 | Ra ARB PHOTO-INSTRUCTOR €u CHART No.7 12 week STARTING POSITION *. Y BREATHE IN DEEPLY « EXPAND CHEST. ; SLOWLY BEND FORWARD. EXHALE, mm)" 0 TRAINING SCHEDULE Int an, bay. Ss FORWARD POSITION a HOLD UNTIL BREATH IS ALL EXHALED. BREATHE IN WHILE RISING BACK TO POSITION A. ai ELL STRENGTH ROUTINE HO. & DETAILED TRAINING INSTRUCTIONS = “Sill-Legged Pick-Up’ STARTING POSITION Stand on solit box, stool about 12 inches nigh Hold Inward, arms hanging st rai MUSCLE MOVEMENT Demonstrates by ABE GOLDBERG RECOMMENDED BARBELL WEIGHT 95 LES. BREATHING TEMPO 1. Breathe in deeoly expanding cheat to maxisum, just bofare starting te bend formard..po Nere is an exercise... repeated 2. Exhale slowly as you bend for so that lunge areas empty at has reached lowent limit at poxitiow J. Inhale atendily white rising back to starting thon Ae back, Nips, The prin~ 4 cipal muscles Brought into traiqing NG COMMENTS: are (he OELTOID of the shoulders, At fi fat, be careful not to reach tos far forward, TRAPELIUS,, LATISSIMUS DORSI, and Veat you lose balan GUUTEYS Maxis, Tye Berd over and rise slow! yseedon't Yet the pull you donnses loner it gently. Do not make movement abrupt= ANATOMICAL ANALYSIS GLUTEUS KAXIMUS: LATESSIMUS DORSE TRAPEZIUS, PAF ARE SPLRATOS TERES MAJOR DELTOID. TRICEPS a ERM a aaa JOE BONOMO ers or: MUSCLE-BUILDING BARBELL SYSTEM [CONTENTS CONTINUED DUMBBELL WARM-UP ROUTINE cunne, Pace no. ° ovine Na. a sonar BARBELL STRENGTH ROUTINES “SHOULDER SHRUGEING: TWO HANDS REVERSE CURL’ “TWO MANDS PRESS__SITTING POSITION NDING...BARBELL OVERMEAD” LIST OF Cr be 2nd WEEK By now I hope you've ‘Training Session! If you normal sure you've already discovered. probably never knew en lying idle for a tong time. hurt to let you know a strange rif you are conscientious about your train sce these muscles, a Ifany of your muscles you't ably no cause for alarm, unle ix just an indication that these muse being put to hard healthy work for the firs: tim your body la tuned up, propel STRONGMEN'S CLUB OF AMERICA A Messege pom the Directors "Cg pecsonom 5 CTW a eo (EN Lees checked off all your Training Schedules for your first iy neglected the muscles of your body, I'm through little stiff oches and pains.muscles which you ion had. These muscte aches are sign that your muscles hevle Today you probably have to depend on where they muscle nas been given a work-out, Before many weeks Ling, you should be able to actually unity standing out from your body, rippling with every mover nt een using 80 for seem a bit stiff, there is pro- ne you've unduly strained yourself. In most eases, this Yes have been too fong neglected, and are now really ‘cin their existence. Before tong...when mi conditioned by the previous weok’s training. stiff exercising, although id nerves should be nes and soreness, should disappear. After ‘you should feel physically téred, your tense completely relaxed, Bach day you will senee a feeling of Moa gney pervading your entire body, newQUESTION: What isthe best time for exercising? ANSWER: Choose the time which best sults your convnniense, After you have gone through your first week's workout, you will know just how feng it takes you, Since different men work at a Wifferent pace, no set time ean le Alloited, -Aa long ba ¥ou do each exerclss with thoveughsons afd « will lo got the most out of the course, you wil achieve maximum benefit In dividends of muscle, new vigor and strengih, You can best decide whether to work before ‘breakfast in the evening, or do part of the routines In the morning and the balance in the evening. Never skip day—except the day week allotted for reat period. Skip day, then two~and before You know it, your dream of « body covered with rippling, steel fike musclen will hes pépe-droum. Make ‘regular habit of your muscle workouts QUESTION: Should Ido any warm-up limbering exercises before ttarting the exercines echeduled? ANSWER: Ves, limbering-up roviine ls ndvimble. So much work has to be ‘covered in this Course that xpaee is unavailable for detaling exercises, Bost \armeringing and bending and squatting exercises will do to yet the bhood circulating lusty through your wins. In other books [have published are seores of excellent limbering routines. Tncluded in this course arn Dumb- bell Warm-Up Routines. Do. few limbering exercises before doing the ropular Dumb-bell Routine included here QUESTICS!: What ia the best way R: Pleat reod all the material in a wwek's weasion. ‘Thin will ylve you wensive view of your week's watk, ‘Then before doing eich exercive, sean the page on sehich the exerciae la Tiated to refresh your memory, ‘This uu tumaticaly gives ft between ach exatelae..and al the same lime ‘bility. Don't run through your exercises, The way id powerful muscles i ts work hard, not only physically, but Lo apply ll your mental faculties to the exsrelie as well, Coneratrate your attention ‘on the job at hand to achieve maxitutn restlts. You mist make hard work of ft, When you think you have come to your limit in doing » routine, just say 10 "Come on now, [lite more will and effort here,” ‘That Nile extra soing about doing the routines shown? youre effort means mare than can be sai in words QUESTION: Do I need special clothe fur these routines? ANSWER: A pair of good sneak Tit necessary. If you prefer you may times advised n: it permits greater fo0 ccarpela and watch out for slivers fram the floor the boards are bare. Many ‘men prefer to wear a supporter. Da not wear a eweat shirt, unless you are it rested in reducing. Allow as much of your body as possible to be You might also like
