The Key to Might and Muscle - (Circa 1926) - Chapter 16 - How to Develop Superb Hips and Thighs - By George F. Jowett

If I were to be asked, which are the muscles to which muscle builders pay the least attention, I would say the muscles of the legs. For every one physical culturist that I see with a pair of well built legs, I see fifty without them. It is also a fact, that the majority of people I meet who possess good legs were aided by nature in the first place. Naturally, development was not very hard for them to acquire. Honestly, I admire a man who has earned his leg development. I know just what he has gone through. The knowledge that the average exercise fan has at his command for promoting the growth of these various muscles is very meager, which means that he has to go through a lot of torturous work in order to succeed, as well as call upon all the reserves of his will power.

It is very common to see a splendid upper body development spoiled by a pair of spindly legs, and the trouble is, that the average exercise fan does not wake up until he is made to feel very conscious of the fact.

You will always hear the same old worn out alibi when you ask them why they did not spend an equal amount of time upon developing their legs: "I do exercise them, but they just wont grow." Well, let us agree on the point that they all do a certain amount of training according to their knowledge, an let us see just about how much they are likely to do. Ninety percent are limited by just practicing the squat, or deep knee bend. Another five percent add the exercise,which is a variation of the Kennedy Lift. In this movement the position is taken astride the bar bell and the bar is grasped with one hand in front of the body and the other hand behind. Standing erect, only a slight bend of the knees is made a number of times. The remaining five percent have either developed some exercise movements of their own, or have received some expert coaching. It is among this last quota that you find the few who have actually earned their leg muscles. Consequently, we find the majority of body culturists using only two exercises at the most. Compare these two with the number of movements employed for arm development. There is no comparison at all. If as much time was spent on proportioning the legs as is spent upon the biceps, we would certainly see better legs. It is actually the craze for big biceps and chest muscles that absorbs most of a student's exercise period, which has brought about the spindly leg condition.

It is my intention to devote this article entirely to the thighs, which will compel the including of the hips by reason of their co-operative existence. To a certain extent the calf muscles are brought into action by these same movements, but not enough to guarantee any amount of muscular growth.

The mere suggestion of an exercise with an explanation, is like putting a ship to sea without a rudder. It sails, but gets nowhere, and to name the muscles is not sufficient. We have to go much deeper. We have to find out just why that muscle is there; how it operates; or whether it operates best alone, or in conjunction with another muscle. Then we have something on which to work. This knowledge enables us to find out the best means of control in order to make muscles more subject to growth. Boiled down, we become acquainted with the cause, effect, and determination of the muscles and their growth.

Commencing with the front part of the thigh, which is properly known as the anterior aspect, we find that the Quadriceps Femoris is the chief muscle, and covers the major frontal portion. As the first part of the name implies, this muscles is fourfold. The name is significant of another fact, which testifies that these muscles work in one group. Of course, many muscles work in groups, but nature adapted these particular four for actual co-ordination. They are capable of greater resistance because of their fourfold nature. Consequently, any exercise that involves the Quadriceps as a group, can safely be of a vigorous nature.

The Quadriceps have generally been explained as the triceps of the thighs. Not in the sense that this group is threefold, as the word triceps implies, but to illustrate the fact that the Quadriceps operates like the triceps of the arm. That is, it helps to straighten the leg. Yet, if you examine the anatomical construction of the front of the thigh, you will almost be led to believe that the Quadriceps is composed of three muscles. However, it is not, because the Rectus Femoris has a double tendinous origin. The word Rectus, explains to you that the muscle operates in erection, or straightening.

In fact, the Rectus Femoris is a very interesting twin muscle. It is a flexor of the hip joint. Therefore, any exercise that involves these twin muscles must necessarily employ the hip muscles. Under physical movement, the straight head acts when the movement begins, and the reflected head is tightened when the thigh becomes bent.

The parts of the Quadriceps extensor are supplied by separate branches of the Femoral nerve, which is reason why the thigh muscles can operate in terrific movements of propulsion, where great nervous energy is required, such as speed racing and lifting heavy weights overhead quickly.

The Externous Vastus muscle, the one on the extreme outside of the thigh, is always the most noticeable on an athlete. It is the hump of muscle so easily discernible, about one-third of the distance up the thigh, which arcs outwards in one sweeping curve to the hip. Just tense your thigh by locking the knee tightly backwards, and you will see how it shapes itself. But this muscle is not entirely surfacial as the outward contour makes it appear. If you raise the leg to right angles with the body, you will notice a little hump of muscle about two inches long lying along the outside, at the extreme end of the thigh nearest the hip. This muscles is attached by a very long tendon that runs down the side of the thigh to the knee. It is under this muscles that the Externus Vastus finally loses itself. Raise your leg again and you will learn something more. Aside from the appearance of the little hump of muscle, you will notice that the Externus Vastus becomes so vigorously tensed that you can see it taper to its tendon.

Now let us get back to exercise. The squat or deep knee bend, whichever you want to call it, is generally practiced balanced upon the toes with the heels close together. I once read a statement that of the Quadriceps group, this exercise developed the Internus Vastus the most. But I disagree, and I will tell you why. I have noticed that this particular muscle is lacking in development with most of the indoor exercise fans. Even the majority of weight lifters do not show pronounced development we would expect. It is the Rectus Femoris and the Externus Vastus that are the most prominent. But if you practice the deep knee bend with the feet flat on the floor pointed forwards, you will soon find that this bunch of muscle just above the knee cap, on the inside of the thigh, will grow rapidly, for this reason. With the heels together and the bodyweight balanced on the ball of the feet, you cannot make as deep a squat, which is necessary to bring this muscle vigorously into action. It is always noticeable that strong men who finish their feats with a deep knee bend, have well formed Internus Vastus muscles. The Germans call it the Shenkel muscle which means "a muscle of the shank." That is why I prefer a flat foot squat, because it brings the entire group of Quadriceps muscles into play at once, and does away with the necessity of a number of exercises that are not required. This again proves the fact that when you find the right exercise, where a natural group of muscles co-ordinate so powerfully, as in this case, you can secure better results.

However, we have more muscles to consider. For one, the little hump on the outside of the thigh.

In most cases, the Externus Vastus start off with a sweeping arc, but instead of completing the curve, it becomes a straight line. Why? Well now, did you learn something when you raised your leg to right angles with the body? Remember how this little muscle tensed, and you felt such a powerful contraction of the entire Externus Vastus? Perhaps you also noticed how insignificant the little mound of tissue was. Proof you have not exercised the muscle to promote any growth, but if you do, you will create an appearance when the thigh is tensed that will form a beautiful curve from where the Externus Vastus commences all the way up to the groin. This muscle is always highly developed in football kickers, because its action has a lot to do with raising the leg forward.

Just hitch your toes in the handle of a light kettle bell and raise the leg forward to right angles with the body. Keep the leg perfectly straight and don't lean backwards too far or bend the other knee too deeply. You will probably find it necessary to place one hand lightly on the back of a chair in order to control your balance. This is a fine developer.

Now we come to last important muscle on the face of the thigh. The one that gives the thigh that fullness so pleasing to the sight. It is a long strip of muscle that is attached at the extreme height of the thigh on the outside, and crosses the top of the entire thigh to become fastened on the inside of the shin bone just below the knee. We call it the Sartorious, which means "The tailor's muscle." The Germans call it the "cutting" muscle. Both express the meaning adequately. The German version implies that it cuts across the others, but I like our interpretation best, as it seems to contain more. The abductor tendencies of this muscle is not as great as Femoris, despite its great length. The Tailor's muscle is mostly employed in rotating the leg from side to side. Another of its great functioning qualities is the direct effect it has of supporting the Quadriceps muscle. I believe that from its capacity to act in this direction, it acquired its peculiar name. Anything special a tailor would do on his work, would naturally be as a better aid or support, or to give better service. His object would be to bind the material better. The Sartorious acts the same way. Something like a strap around a barrel, it straps around the Quadriceps muscles and holds them more powerfully together under vigorous movement. Stick your foot into the handle of the light kettle bell and again raise the foot to right angles. From this position move the leg from side to side as much as possible, but be sure to keep it straight.

I hope you have all this clearly fixed in your mind, and that my explanations have enlightened you a little more on these muscles. Of course, the muscles I have named do not constitute the whole mass of tissue on the front of the leg. There are others that lie beneath, but their action is guided entirely by the surfacial muscles we have just studied.

We have the muscles on the back of the thigh to consider. Because the muscle builder cannot see them without the aid of a mirror is the main reason why they are so badly neglected. Just stand in profile in front of the mirror, and you will surprise yourself. From the back of the knee up to the buttock muscle, there is apt to be a straight line where fullness should exist. Remember, your thigh is not developed unless it can stand criticism from every angle. Coming back to the point, I will explain that the muscles on the back of the thighs are called the biceps because of their double origin. They contract and control the body as the knees become bent. No doubt the thought has come to your mind, if his is the case, why are they not as well developed as the muscles on the front of your thigh from practicing the squat. I used to wonder why their appearance was not improved more than it is from the various deep knee bending exercises, but by careful observation of pupils in practice, I found the reason. The average exercise fan makes the squat far too quickly to really employ the biceps to any extent. The real exertion lies in coming to the erect position, and this exertion is entirely taken care of by the Quadriceps muscles.

A very peculiar but interesting feature about the muscles of the front of the thigh and the back of the thigh is their relative pole of balance.

Strange as it may seem, I have never seen it explained, yet I have seen lots of field and weight lifting coaches scratch their head in consternation. To their mind the athlete had all the science down pat, and for the world they could see no reason for his lack of improvement. In shot-putting, throwing the hammer and lifting weights, the athlete appeared to secure enough crouch or dip. But, there was the trouble, they got too much crouch or dip. I have met a few coaches who recognized the fact, but could not explain the cause, which bolsters my argument that you must know why you do a thing.

When I see an athlete make too deep a knee bend in lifting a weight overhead or in shot-putting and broad and high-jumping, I immediately, mentally register a failure. The cause is that he has traveled past the pole of balance. Strange as it many seem, to secure the best effect, only a light dip is required of two or three inches; if the athlete travels further the biceps secure the balance of power. The snap is taken out of the movement. If anything, the balance should be with the Quadriceps.

The concentrated effort from the waist up registers a great downward pressure before the up-heave is made, and where any amount of weight is employed the downward pressure is always greater. Of course, the better developed the thigh biceps, the better is this condition overcome.

I found that lying upon a table with a kettle bell hitched on each foot, and then curling the heels to the buttock, was an ideal exercise for these muscles. Some allow a person to sit on the soles of the feet and curl their bodyweight, but a person is not always handy, as are kettle bells.

This exercise has a fine effect on the calf and buttocks also. You will find, lying on the back with a weight balanced on the feet and pressed to straight legs, is also very good.

Of course there are many other exercises that have a good influence upon the thighs, but as the major part of body culturists practice within the confines of their room these other movements are out of the question. But, if you can get out where your opportunities are not so restricted, you would naturally find improvement more rapid.

The benefits of thigh exercise do not begin and finish with the increased proportions and bettered appearance. You will find that in nearly all thigh movements the buttock muscles are equally involved, and as the thighs improve the buttocks become firmer and will take on a fullness that will magnify the contours of the thighs. In fact, their will be a considerable change in the hips, groin, lower back and abdomen that is well worth working for.

However, I will not go so far as to say the chest and upper back will be benefited in proportion. I don't believe it. In theory it may sound all right, but anatomically it can't be done.

A person with wide hips will develop the largest legs, as he has the natural construction. That is, he has more space to build upon and generally is possessed of greater concentrated energy. The small of his back is wider and the rope muscles on his back appear like huge twisting columns. The pit of his body is larger and gives a greater space for the entire torso. Such men always have powerful vital organs.

The part of the spine that embraces the region of the hips is known as the sacrum. Its translation signifies that it forms a sacred area, which we know it does. All our procreative powers are contained in this region, which makes the reception of our virile forces. The ancient sages of biblical days when referring to famous men of their time would explain their qualities as being due to the fact that they "sprung from the loins" of so and so. Their term was more correct than our present day assertion that so and so is a real "chip of the old block."

The floor of the pelvis is a natural foundation for the base of the spine and considerable support is given to the fixed spines of the sacrum region by the depth and breadth of the hip bones. If a man has wide hips he is bound to have good legs, and, as I have inferred any exercise that operates the thigh muscles brings into action the powerful buttock muscles. Have you noticed when you went to push against an object how these big muscles tightened up? The same thing happens if you resist somebody who seeks to push you away. These muscles contract very vigorously when a person bends backwards, as he pushes some object overhead. An exercise fan feels the resistance in all two-arm push and press exercises. I remember when I was making records in these lifts how many of my friends would remark that it was my great arm and back strength that enabled me to do so well. They were surprised when I explained to them that the whole secret of that lift was in the support I received from the buttock muscles. They were my support, and I could feel the bolstering effect upon the small of the back. Their tension helped to keep the knees locked, which is extremely important, for as the battle is fought to pass the sticking point in raising the weight aloft, the pressure upon the legs is greatest, and the least relaxation of tension at the knees will spoil the lift. As I referred in a previous chapter that years ago a favorite supporting feat of professional performers was to do what was termed a hip support. How they had a belt that fit loosely over the hips with a hook and chain attachment that passed through the platform on which they stood, to be fastened onto the supports of a platform underneath. On the platform were horse or a number of people. The lower platform was lowered (not always lifted) until the whole platform with the people on it would be suspended, supported by the strong man's hips. To make the feat more impressive, the lifter would press overhead a bar bell, or else hold kettle weights out at arms' length level with the shoulders in a crucifix. The by a mouthpiece he would sustain the weight of some other heavy object. This feat is not nearly as hard as it looks, although it certainly requires strength: The main thing is to keep the knees locked against the great downward pressure. So you see, it is a great asset to have good hips from a physical standpoint as well as on account of the organic strength they control.

I often feel that the more we know about these facts the richer we become . We are taught to realize more than ever the efficacy of exercise. Observation and analysis teach us many interesting things.

My life has been spent among athletes of every form and no one has had any better opportunity of noting the effects of exercise and sport that I have had. Shot-putters, hammer throwers and sprint racers have the finest legs among field athletes. But I have noticed that it is only since the crouch start has been practiced among sprint racers that they have acquired an all-round thigh development. The old-time standing-up start never seemed to have much effect upon the Internus Vastus. Jumpers generally have good thighs, but none of these field athletes show the development in their upper body that some imagine. Shot-putters and hammer throwers naturally have the more powerful physique. Yet, they all fall short of the muscle builder. The latter studies his physique more thoroughly and seeks to perfect his proportions as well as to increase them. The sportsman runs , jumps, or throws the hammer just for the love of the sport, and mostly train to master the science of his particular sport. As a rule, he is not interested in development, which is all wrong. I have increased the ability of many field athletes from constructional exercise. A body culturist is the best all-round athlete because he perfects his whole body. He is interested in harmonious development, which after all, is the only thing that counts.

The biggest fault I have against the home exercise fan is that he will fall into such unpardonable hit-and-miss habits. Just consider the deep knee bend a moment. How many ever practice this and completely straighten the knees when coming to the erect position. The knees are invariably bent. You should always straighten the legs in all leg motions I have explained, by locking the knees. Half the effect is lost if you do not.

Long distance runners run flat foot. If they did not, the arches of the foot would quickly become pounded to death. Shrubb, Longboat, Hayes, Kolehmainen, and Nurmi all run flat foot and none of them have remarkable leg development.

I have noticed the German troops on parade, marking with their famous goose-step action. They actually walk with a locked knee, but the leg development of these troops is not out of the ordinary. Neither are the legs of the crack British troops. Wile they do not march in goose-step formation, yet, when marking time, at attention, and when marching, the knee is stiffened to straighten out the leg. Even the vast numbers of Swedish gymnasts who practice the gymnastic march secure no unusual leg development from that special walk. This march is fine for the calves, but more weight than the bodyweight is required to give these muscles the necessary resistance.

Years ago I was quite friendly with the famous Swiss athlete, John Lemm, who at that time was the world's greatest wrestler. He had wonderful legs, and he was the first to explain to me this difference. His occupation was divided between athletics and that of an Alpine guide.

Ordinary walking becomes too habitual to ever provide material leg size. If it was not so, then we would find professional walkers and long distance runners with legs the equal of the mountaineer and sprinter.

A little mental deduction will prove how illogical such an idea is. The muscles of the body are given to us to adequately take care of all our physical movements. This is the reason why the muscles do not grow from merely carrying the bodyweight. Try to build a big thigh or biceps with a pair of two-pound dumb-bells. It can't be done. You must give the muscles the necessary amount of resistance and they grow, in order to be more capable of handling the greater weight. In other words, the greater the material resistance, the greater the muscular growth.

Before I had been properly informed of the difference between employing the calf muscles and the effect of the Achilles tendon in walking, climbing, sprinting and distance running, I was always mentally wrestling with the problem of why the red Indian, who could carry freight on the trump line over portages and mountain trail to the wilderness, never showed any exceptional leg development. These men are capable of handing heavy loads and shamble along all day in that particular hodge-podge gait, that literally eats up distance. After receiving enlightenment I noticed that the Indian trailed flat foot under the trump line, and never appeared to straighten his knee. I have done a lot of road work for improving the wind in my time, but any improvement I got for my legs was obtained from the intensive training of home exercise.

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The Key to Might and Muscle - (Circa 1926) - Chapter 15 - Some Fascinating Facts and Figures - By George F. Jowett

Figures to every man who is interested in the sport of weight lifting have the same fascinating interest that time has to the runner, height to the pole vaulter, and distance to shot-putter and hammer thrower. A thrill is evidenced when an exceptionally good record is equaled or broken. Conquest is that for which everybody thirsts. The spectators applaud to see the athlete conquer.

No matter how our customs change, the world remains the same in that one respect. We always have a passion to surpass. During the last few years the sport of weight lifting has been subject to a greater upheaval of surpassed marks than any other sport. It is not so long ago that this sport was looked upon as the special sport of just two or three countries. Now the whole world embraces it. Many experts in the sport has seen fit to say that certain marks could never be reached, certain records could never be equaled, and that the limit was almost reached on other lifts. Those prophecies have vanished like the records they embraced, with the possible exception of a few. The only reason that a few stand is that the lifts on which the records are held are not used as frequently any more, in competition. Time was when the continental style of lifting was all the thing, whereby a weight or weights were taken to the shoulders in two or more movements, and then jerked or pushed overhead.

Personally, I was very sorry to see the two hands continental jerk pass away, for it robbed us of our most powerful men. I still feel that if the International Federation of Weight Lifters would accept five lifts for competition, and include the two hands continental, the results would be better all around. This would give us the "continental " style lifter a chance, and the "clean" lifter would still have the balance of lifts in his favor, although the battle would be harder. I base my argument upon the knowledge that both laymen and athlete are most interested in the largest poundage that one man can lift. For example, any of us would have a very hard job to convince another person that Rigoulot was as strong a man as Swoboda. The Frenchman is a clean lifter, pure and simple, with no inference ever made that he could lift as much, or more, in the continental style. It is doubtful if he can. His best lift is given as three hundred and seventy-six pounds in the two hands clean, with Swoboda lifting four hundred and twenty-two pounds in the two hands continental. I have been informed by quite a few European lifters who were personally acquainted with the Vienna butcher and his lifts, that he had jerked to arms' length from the shoulders the immense total of four hundred and thirty-eight pounds. He was helped with the weight to the shoulder, but they positively swear that, indeed, he jerked it and held it aloft.

Most people would want to know how Rigoulot could be as strong, - -or stronger, acccording to the style employed -- than Swoboda. I know it would be a waste of time to argue. However , there is a no comparison in their pressing ability. Swoboda has a record of three hundred and eleven pounds against Rigoulet's press of two hundred and twenty-three pounds. I feel quite sure that a back bend was used in the first place, although I cannot see such a huge man as Swoboda being capable of bending more than is allowed in the French style. The ruling on the French style has changed somewhat. The judges agree it is not legal to bend in a press, but it is permissible to bend back as far as the lifter desires, prior to the press. This may sound a little complicated, but what they mean is that the lifter can bend back when the weight is at the shoulder, but the body is not allowed to bend while the lift is in progress. Rigoulet made that poundage of two hundred and twenty-three pounds in his match with Cadine, the latter only making one hundred and ninety-eight pounds. I should also say that the clean lift by Rigoulot is not official; his official lift is three hundred and sixty-four pounds. Just the same, Swoboda's four hundred and thirty-eight pounds jerk is unofficial, but we all know that lifters can acquire excellent from while training which has enabled them to totally eclipse many of their best public performances. Nevertheless, the marks that have been set in training are just as honest as when performed in competition. Therefore, it is my intention to give you all the facts and figures that I know of, whether they were done in training or in competition, just as long as they were honest. This being perfectly understood, I will continue with my comparisons. The next great two-handed lifter was the other wonderful Vienna lifter, Josef Steinbach. He stood five feet nine and a half inches and scaled about two hundred and forty-seven pounds. From the shoulder he jerked three hundred and eighty and a quarter pounds twice to arms' length, and in one jerk he did three hundred and ninety pounds, which puts him close to Swoboda. Yet I am pretty sure Herman Gorner could do as well, if not better. This South African German has taken to the shoulders in two movements a four hundred and forty and a half-pound bar bell without any aid, a feat which exceeds Swoboda's. However, he did not jerk it aloft. But, stop and figure what he might be capable of in a two hands continental jerk, when I tell you that he has jerked overhead from behind the neck three hundred and ninety-seven pounds in living weight. Officially, he is only a half-pound behind Rigoulet's official record performance, with three hundred and sixty-three and a half pounds, but as we see, he is capable of eclipsing them all, as proven by his jerk from behind the neck. Then we have Alzin of France, who cleans over three hundred and sixty pounds, and is considered even greater in the continental style, which no doubt he is, because of his great weight. Cadine goes over three hundred and fifty pounds, and Saxon without any effort did a two hands clean in New York of three hundred and fifty-eight pounds. Henry Steinborn has cleaned and jerked on several occasions three hundred and fifty pounds. I saw him jerk the three hundred and fifty pounds three times in succession at Professor Attila's gymnasium. On another occasion, at Siegmund Klein's gymnasium, I saw him jerk three hundred and seventy pounds. Karl Moerke cleans over three hundred and fifty-three pounds. And in the continental style I have his picture snapped as he jerked aloft three hundred and seventy-five pounds. Wilhelm Tureck, another Austrian, who won the world's title in 1898, raise three hundred and fifty-five pounds. While no record mentioned this was a clean lift or not, yet I am inclined to believe it was not, as they never "cleaned" in those days. All this goes to show that our present day crop of strength athletes can compare very favorably with the great heroes of the past, especially if you consider bodyweight in the comparison. Cadine weighs less than two hundred pounds, at a height of five feet six inches. Rigoulot makes two hundred and sixteen pounds and stands five feet seven and a half inches. Steinborn makes two hundred pounds, while Moerke weighs about two hundred and twenty pounds and stands only five feet two inches, with Gorner the heaviest, weighing two hundred and forty-five pounds. He is also the tallest, being over six feet tall. All the older men, like Cyr, Barre, and Swoboda, went three hundred pounds and over, with Steinback and Tureck about two hundred and fifty pounds. Adreas Maier, the German, was the lightest of the big men of twenty years ago, and incidentally one of the best. He stood five feet seven inches and weighed one hundred and ninety-six pounds, but he had a continental jerk record of three hundred and sixty-two pounds and in the clean style he made the first German record that he set at three hundred and eleven pounds. So far, we find that the heaviest weight gotten overhead in the two hands jerk goes to Swoboda and Gorner. Now there is another two handed lift, known as the two hands anyhow, in which a man can employ any method at all in order to stand erect, while the weights are held overhead in both hands. Arthur Saxon, who was so mighty in the bent press, raised the total combined weight of four hundred and forty-eight pounds. From various quarters I have heard this lift scouted, simply because Saxon employed the bent press. That is both foolish and unfair, but just to see how good this Teuton was we will cut out that lift, where the bent press was employed, so we can satisfy all concerned and prove the great strength of Arthur Saxon. Three hundred and eleven pound in the two hands clean was nothing to him; more than a dozen times when he had jerked it overhead, he gave his onlookers a little idea of how contemptuously he held that poundage by tossing the weight into one hand, and throwing it back to the other. At such a time he was seen to throw the weight into one hand, and then lean over and pick a one hundred and twelve-pound kettle weight off the floor with the other hand, and press aloft, making a total poundage of four hundred and twenty-three pounds. This, you must understand, was impromptu lifting, just for exhibition purposes. Later he did four hundred and forty-eight pounds officially. In comparison with this, we find Herman Gorner, a man who never makes a bent press, raising the enormous weight of four hundred and forty and three-quarter pounds. Personally, I think that Gorner is the most powerful man of all times. On a set of ten lifts I believe he would have beaten any of the giants of the past when they were at their best, as safely as he will any of the present luminaries. It is a well known fact that he is the only athlete who over a period of fifteen years could be relied upon to do over three hundred and fifty pounds in a two hands clean without warming up.

Unlike most "clean" lifters, Gorneris a fine press lifter, although it seems non of them can come near to the great Steinbach on such lifts. In November of 1907, in Vienna, he is credited with performing a two hands push of three hundred and eighty-six and seven-eighths pounds. Two years previously he had pressed a bar bell of two hundred and eighty-five pounds, while standing with his heels together, and in a continental press he claims three hundred and thirty-five pounds. But the king of all, in two hands military press, is Karl Witzelberger, another Austrian, of two hundred and thirty-eight pounds, who is given credit for three hundred pounds.

Then there is his two hand jerk of three hundred and seventy-eight pounds to be considered, which goes to show that like Steinbach, Gorner, Alzin and Rigoulot, he is a versatile lifter. In other words, he combines all-round ability; speed with power. With dumb-bells he was a fine lifter, and along with Steinbach he seems to stand among the foremost. Dumb-bell lifting is a real test of strength. The divided poundage develops and awkwardness that takes real manpower to overcome. Witzelsberger came only five pounds behind Steinbach's record of three hundred and thirty-five pounds in the two dumb-bells jerk. I have invariably found that a good press lifter is a good dumb-bell lifter, and vice-versa. At the present time dumb-bell lifting is not practiced much outside of Canada, where Giroux reigns supreme in those lifts, and has successfully lifted two hundred and seventy-eight pounds in what was termed a two dumb-bells jerk. It looked more like a press to me. An interesting truth is that Giroux just heaves his upper body at the weight in all his jerk lifts, and finishes them all by pressing the weight out with his arms. Hector DeCarrie was great at jerking dumb-bells, but pride of place at the present time goes to Gorner, who has done three hundred and thirty and a half pounds, which make him a close contender for Steinbach's record. Cyr and Barre were in the three hundred-pound class when it came to tossing around dumb-bells, and they were also great press men. It is a pity we have no record of what Sergi Moor, the Russian lifter, could do with dumb-bells. He only weighed one hundred and ninety pounds, but they gave him credit for a two handed bar bell push of three hundred and nineteen and a half pounds. He must have been a freak to be able to push such an enormous poundage to arms' length at so light a bodyweight. I never heard what he could do in any other lift. Arthur Saxon has a record to two hundred and sixty-nine pounds in a Military Press, but I am inclined to believe Gorner is going to beat it. The Military Press of two hundred and forty-two and a half pounds was made a long while ago by Herman, and just recently I received a photo showing Gorner making an impromptu push with two hundred and sixty pounds, at that he fully dressed except for his coat, as he stood ankle deep in loose sand. Of course, there is a lot of difference in a push and a military press, but believe me, any man who can stand up to a strange, solid type bar bell with dumb-bells tied on to it to make up the weight, and even keep his collar on, can military press the same weight. Why! he had no trouble making a press of two hundred and seventy-three and a half pounds, which goes to show how he is improving. He is one lifter who has kept abreast of the times. When the weight lifting federation decided that for the future only clean lifts would govern the sport of lifting weights, he was fully capable to comply with the change, whereas men like Swoboda were not, due to their extreme bulk. It seems peculiar that a man will allow himself to fall into a groove in lifting. I find that some of them figure like this, "Well, I've done that style of lifting all my life, and I'm not good at other styles, so what is the use of me bothering any more." It is just like trying to persuade some hundred-yard men to try two hundred and twenty yards. They think the change is too much. That is foolish. One time I was watching Giroux lift and I noticed how high he pulled the weights in that he pressed, so I said to him, "Listen Arthur, see how high you can pull that weight without finishing with a press." He commenced with two hundred and thirty pounds and found it a little difficult, then as he got better accustomed to what he was supposed to do, he finally snatched two hundred and fifty-six pounds. He did make those fast dips as an aid, that we find practiced by the energetic skillful lifter, for two reasons. In the first place, he is very heavy, and secondly, he is a phlegmatic type of athlete. What he lacked in dynamic energy as displayed by men like Rigoulot, Cadine, and Steinborn, he made up by a greater power that can apply itself forcibly in a longer physical resistance against gravitation. Now if he can do it, so can the others. However, it is no use complaining because they did not adjust themselves, for it takes all kinds of people to make a world.

The British lifters have always followed the "clean" lifts, but they have never produced any remarkable big men in that style. Therefore, I do not believe it was any influence of theirs that swung the sport of weight lifting. It might have been the desire to see the joint record held by Cyr and Barre of three hundred and forty-seven pounds, effaced from the record sheets. They certainly had a great deal of respect for Cyr. However, it could have been one of many other reasons, but I give credit to Louis Vasseur, the famous French veteran, for creating the first interest in fast lifting. This wonderful lifter just dazzled the Parisian with his vital strength. His first great achievement was his two arm snatch of two hundred and forty-nine pounds performed at the low bodyweight of one hundred and eighty-nine pounds. He followed this with a brilliant one hand snatch of two hundred and nine and a half pounds, which remained a world's record for many years. Tromp Van Diggeling, a man who has been one of the great pillars of this sport, and incidently the man who produced Max Sick and Herman Gorner, told me that he had seen Vasseur snatch two hundred and twenty-two pounds, which is corroborated by others who have witnessed the same feat. Then commenced the interest in clean jerks, snatches and swings, which gradually grew in popularity until they monopolized the whole field. We find the older veteran, Pierre Bonnes, forging ahead in the two hands snatch with two hundred and fifty-four pounds, and young Maurice De Riaz, the Swiss athlete, when not much more than a middleweight, snatching with two hands two hundred and nine and a half pounds. His brother, Emile, came along in the professional ranks and made a left hand snatch record of one hundred ninety-two and a half pounds. He also made the first left hand swing record with the same poundage of one hundred ninety-two and a half pounds. Then Jean Francios Le Breton equaled Arthur Saxon's right hand swing with two hundred pounds, which was followed by Heinrich Rondi with a one hand snatch of two hundred and four pounds. The same young man began to make things interesting by showing that he could do other things as well as snatch. Just to prove it, he made a two hands push with two hundred and eighty-six and a half pounds, and jerked three hundred and thirty and a half pounds. A new type of athlete came forward along with the "clean" method of lifting. Instead of the human colossus, there appeared men with size and form. Men with godlike proportions, and muscles that spread their separations over the entire physique, like the giant roots of a fig tree. They combined the three physical graces, shape, size and strength. They crashed into the limelight to breathe a new inspiration. It looked to me as though it was a trick of fate that had taken these children from their Titian cradle, to disprove the old prejudices and fallacies, that only men of bulk and cart-horse proportions and density could lift weights. The clean cut Henry Steinborn was one of them. At one event he crashed the two hands clean and jerk record of the ponderous Cyr and Barre into the past by lifting three hundred and fifty-three pounds, and beat the official right hand snatch of Vasseur with a lift of two hundred and fifteen pounds, to be followed by a record in training that beat Louis Vasseur's unofficial two hundred and twenty-two pound snatch record, with two hundred and thirty pounds. Then the battle began, first Cadine, then Rigoulot, the Strassburger, all racing for the laurels of victory. The laurels were finally hung on the neck of Rigoulot, only to be snatched away by the powerful Gorner on the total of ten lifts. Already, Alzin of Marseilles has badly beaten the totals of Cadine and Rigoulot, and he is crowding Gorner hard, so where it will all end I do not know. A long while ago, Alfred Alzin made a two hands snatch with two hundred and fifty-six and a half pounds, and a two hands continental jerk with three hundred and seventy-nine pounds. On the dead lift, with either one or two hands, Gormer has them all so badly swamped that no matter how they try, they cannot score over him. Not long ago, Paris was stirred by the fact that Cadine had succeeded in lifting the huge, thick handled bar bell that once belonged to Louis Uni (Apollon). Up to that time it defied the efforts of all the best strength athletes of every nation. The total poundage was give out as about six hundred pounds. Just before that, Cadine made a new record of five hundred and eighty-nine pounds, which scrapped Leon Verhaert's five hundred and fifty-seven pound record of years' standing.

Later, at the Halterophile Club in Paris, he raised with two hands six hundred and twenty-pounds. This was claimed as a world's record, but Giroux in Philadelphia about the same time, raised in fine style six hundred and fifty pounds. Then, like a bolt from the blue, came Gorner's smashing two hands dead lift record of seven hundred ninety-three and three quarter pounds. In the meantime, Cadine had set up a new one hand record with about four hundred and nineteen pounds, and a little less than four hundred pounds with the left hand. The left hand record was beaten by the Boston veteran middleweight, John Y. Smith, who raised in great style four hundred pounds, and was just a little unfortunate in not beating the Frenchman's right hand record by six pounds. Despite his fifty-nine years of age, he raised four hundred and ten pounds. By this time we had become accustomed as the South African's great two hand dead lift, when into my office comes another bomb shell certifying that Gorner had made a new one hand dead lift record of seven hundred and twenty-seven and a quarter pounds. The lift is verified officially. Well, it made me smile, simply because this powerful Boer is only proving my prophesies of the lifts that I stated would be accomplished before many years had gone by.. I do not become surprised at anything else I hear that this South African member of the A. C. W. L. A. performs. When I received the report of his miraculous right hand swing of two hundred and twenty and a half pounds, and his left hand swing of two hundred and three and three quarter pounds, I simply paid my tribute to this mighty son of Vulcan. His wonderful snatch of two hundred and seventy-five and a half pounds was passed by Rigoulet with a terrific lift of two hundred and seventy-seven pounds.

About the same time at the Club Athletique des Boulets in Paris, the same young Poilu beat the dumb-bell snatch record of Maurice DeRiaz, which stood at two hundred and two pounds by adding four more pounds to the total. With a dumb-bell it is a most marvelous performance. Still, it surprises me a little how low some of them remain on the press, although Rigoulot is improving fast. None of them can equal most of the American and Canadian lifters. Giroux does two hundred and fifty-six pounds in the European style, and in the strict military style, Steinborn does two hundred and thirty pounds, and Moerke two hundred and forty-two pounds, while recently I succeeded with two hundred and forty-five pounds. Of course, Gorner is top dog in this lift as previously stated, and I feel sure our present day strength athletes will some day surpass the records of the former athletes, as completely on this lift as any other, with the possible exception of the lift by Steinbach. Socrates Temeli, of Roumania, made a bar bell press of two hundred and eighty-six and three quarter pounds, and he has a Continental jerk record of three hundred seventy and a half pounds. However, it must not be forgotten that the press and push lifters, performed by our present time lifters, were all taken in clean to the shoulders in one movement. Making this comparison, I am afraid many of the old timers' records have already fallen. I know that I can press far more than I can clean. Then there is Joe Nordquest, who is handicapped by the lost of one leg, but he has pressed two hundred and fifty-six pounds. On all round lifting the modern lifter is far ahead.

The one hand clean and jerk was another sticker for the old time lifters, who did not seem to be able to go far with it. We find the pioneer of energetic lifts, Louis Vasseur, setting up the first right hand clean with two hundred and thirty pounds and great little Maurice DeRiaz, swinging into line with two hundred twenty-three and three quarter pounds, officially. Later, he performed in the presence of many notable athletes a one hand clean of two hundred and forty-five pounds. George Hackenschmidt did two hundred thirty-one pounds, when only a boy, and G. Lassartesse did two hundred and twenty-five pounds. So far, H. Gaessler, of Germany, seems to have on them all in this lift, as he is given credit for two hundred fifty-one pounds, right hand, and two hundred twenty and a half pounds, left. Given competition, Gorner would wreck all these one hand clean and jerk records. He has taken to the shoulder with two hands a bar bell of two hundred sixty-four and a half pounds, and from there, he jerked the arms' length with the right arm only. I was told that Arthur Saxon had performed around two hundred and sixty pounds in a one hand clean and jerk, which is not to be doubted. The one hand military press that was set up by Arthur Saxon at one hundred twenty-six pounds has been always considered to be the greatest genuine military press ever made. I have not lost sight of the wonderful mark set up by Karl Witzelsberger of one hundred sixty-two pounds, nor the one hundred fifty-eight pound press by Barre, and LaVallee with his one hundred sixty-five pound record, but it is generally conceded that these athletes bent slightly, even though the legs were kept locked. Of course, they did not bend far, but two inches in this lift means a lot, as you all know. It is sufficient to relieve the pressure at the most difficult part of the lift, anyhow. Jean Francios Le Breton succeeded with one hundred twenty-four pounds in the perfect style, as we understand it, and I have seen Giroux do one hundred thirty-eight pounds French style. In the real military style, I could always win from him. Quite contrary to the general belief, a man who has trained himself to bend slightly in this one lift, finds it very difficult not to do so; while a man who has accustomed himself to the rigid style can perform either way. Josef Hofbeck, the one hundred and fifty-four pound Austrian crack, has a record of one hundred twenty-three and a half pounds in the European style. It is impossible to believe that anything else but a slight bend was employed, for no one would believe that a one hundred and fifty-four pound man could surpass a man like Gorner, who makes a perfect one hand military of one hundred and twenty-one pounds. When I was much lighter than I am now, I found no difficulty in military pressing with one hand, French style, one hundred and thirty-six pounds, at the same time I held the record in strict military style with one hundred ten pounds in my class. At the time I surpassed Arthur Saxon's record, performing one hundred twenty-seven and a half pounds, I could easily press one hundred and fifty pounds French style. It was the fact that I was so good on a one hand military press that made me so good on a one hand Continental press, in which lift I had done two hundred as a middleweight., a feat that stopped most of the heavyweights. Yet, there is a lot in how a man takes to a lift. We all pick on certain ones, and it is generally on those we do our best. The same thing happens with a football team, one man plays better in one part of the field than he does in another. Many people have often said to me that a certain lifter should be better at other lifts than he was, s compared with some of his best lifts. Quite often I have found the answer that the lifter did not like those certain lifts. Although I worked up fairly high on the bent press, yet I cared for that lift the least of any. Mention of the bent press will bring to your mind the thought that here is one lift I have overlooked. Such is not the case. I have only treated with the recognized standard lifts as used by all countries in competition. Canada has the finest bent press men, at the present, but he lift is not included among the ten French Canadian Weight Lifting Federation Lifts. For many years weight lifters in America were measured more by their bent press ability than anything else. With the inception of the American Continental Weight Lifting Association we have gotten away from it, and although at the present time there is a thousand strength athletes following the sport of weight lifting, to every one that lifted weights ten years ago, there were considerably more bent press men then, than now. This does not mean that I am prejudiced against the bent press. I think it is a very useful lift, but if we have to meet lifters of other countries on their sets of lifts, which are controlled by the International Federation of Weight Lifting, we would be foolish to concentrate on lifts that have no competitive value. On the other hand, we have developed a great number of lifts, in fact, more than the British, but this is more to keep a tabulation upon the many feats of strength of which an athlete is capable. They all go to help make the lifter more efficient, although the majority of them I look upon as exercises more than competitive lifts. However, we never include them in competition. The American strength lifter has developed an entirely different method of training and lifting than that of any other country. It is entirely our own, and the proof of its value is testified to by the marked strides we have made in the last two or three years. Our progress has been more rapid than that of any other nation. A few years ago, we were considered positive failures, but today the American strength athlete has wrested many of the world's records from the best Europeans on the standard lifts. This goes for professionals as well as amateurs. Within the ranks of the American Continental Weight Lifter's Association, a team could be formed fit to meet a team from any other country. We have everything from snatch lifters to finger lifters, two handed lifters to back lifters, and all top notchers.

Speaking of back lifters reminds me of the great back lift by Louis Cyr, which stood at three thousand six hundred and fifty-three pounds, but it is not so well known that his great partner, Horace Barre, made a back lift of three thousand eight hundred and ninety pounds, and it is less known that LaVallee actually lifted four thousand pounds. Although I always believe that Warren Lincoln Travis would lift the coveted poundage of two tons if he was extended in competition. Certainly he has come closer to it than any other man. French Canada once could boast of a great woman back lifter, Madame Cloutier, and in a match with Flossie La Blanche she made a back lift of twenty-five hundred pounds. Yet our interest will always be centered around the bar bell and dumb-bell lifters, and some day we are going to see Alzin, Gormer, and Rigoulot brought together, then the records will fly.

The future is full of promise, because the present time weight lifter possesses a greater abundance of speed and energy coupled to his strength. He tackles his proposition with all the conserved power of a machine gun. That is why we see men weighing one hundred pounds lighter than Louis Cyr, lifting a greater poundage than the great Louis ever did in his palmiest days in the two hands clean and jerk.

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The Key to Might and Muscle - (Circa 1926) - Chapter 14 - Banishing Round Shoulders & Protruding Shoulder Blades - By George F. Jowett

"Straighten up there. Haven't you got any backbone in you?" Did you ever hear a top sergeant yell this at some raw rookie? I will bet you did if you were ever in the army. There is more talk of this kind than anything else where the army is breaking in its new men. However, we do not have to go to any army training quarters to see such specimens, for they are as thick upon the streets as hair on a dog. Humpbacks, round shoulders, or shoulder blades that stick out like razor blades are a common sight. It really is a shame when you think of it, and realize how the internal organs of the thorax become congested through such negligence. I have often thought that he characteristics which are developed between the age of fifteen and eighteen are those that will control the young man's future, both mentally and physically. Around that age, we see more slouchy boys than well set-up young chaps. To walk erect at sixteen years of age generally brings contemptuous comments from others of the same age, who tell the rest of the "gang" that that guy likes to show off, or thinks he is somebody. Well, it is the age of the growing boy, who wants to be a man before his time. The boy, some mock, is invariably their pride on the diamond, or the gridiron, and more or less all the boys admire him, but they feel they want to be just a bit different. It is right here that their mistake is made. The gawky boy effects a slouchy walk, which makes his shoulder blades stick out and spoils the natural carriage of his back. Then, when he begins to straighten up, he finds the new position a little distressing. But, I will say this; that if there is one part of the body on which the effect of exercise is felt almost immediately, it is the back. Just for an example, take a bar bell loaded to about fifty or seventy-five pounds, and press it to arms' length overhead a few times. Then place it on the floor and stand up and walk. If you raised the weight two or three extra times by just determining that you were going to lift that bar bell as many times as you could, you will feel a very forcible back-pull as you walk. For a few steps the unusually erect carriage will make your stride feel different. Anyhow, you will notice how much more erect you were after the exercise than before. Of course, this will not be permanent, but it will only take a few weeks of intensive bar bell training to make the result permanent.

You see, it is like this, from lack of proper use, the muscles on the broad side of the back lose their natural power of contraction. They become stringy and weak. The result is that the scapula bones, or shoulder blades, are not held in place, and the arms soon become too heavy for the shoulders.

Some time, when you are attending a swimming pool, just look the boys over and see if you do no find these conditions. First take a really ordinary person, and on the upper body you will notice that there appears to no trace of the existence of the latissimus dorsi muscles, the serratus magnus, deltoids, trapezius and arm triceps. At the best, they will only appear in a rudimentary condition. Is there any wonder they have such unnatural upper body development? Turn your attention to the earnest exercise fan, and you see a completely different type of manhood.

The serratus magnus has a scapular origin, and if it only exists in a mediocre condition, how can one expect the shoulder blades to be in their original place? The trapezius is the muscle that covers most of the shoulder blade. It is a large triangular slab of muscle that is attached to the spine covering both the cervical and the thoracic part of the spine, or, as we would commonly say, from the base of the skull down to the small of the back. It slants from the lumbar region up to the should girdle, and then travels along the clavicle, or collar-bone. This is what gives this muscle its threefold origin. Even with this, I used to wonder why it contracted so strangely. If you clasp your hands behind the back and press downwards, bringing the shoulder blades together, you will notice right at the base of the neck a bunch of muscle, shaped like a crater. It has a hollow depression, but if you pull on your head with your hands you see the trapezius forms into a cable of muscle, something like a continuation of the erector spinae muscles. I found out why it functioned this way. From the lumbar region the muscular fibres slant up toward the girdle of the shoulders, and from there they go in the opposite direction, slanting from the site of the collar-bone to the base of the skull. This is the reason why greater neck power can be employed by lifting the head in a spiral movement than in a straight, backward movement. With this knowledge of the trapezius, I acquired more respect for them, although I used to think, like the majority of exercise fans, that the latissimus dorsi was the most important muscle in the broad of the back. Hand balancers, and ground tumblers, always have a finely developed upper back, as have wrestlers, but unquestionably bar bell fans and weight lifters build up the most powerful backs.

I once owned a real old book on physical education. In those days the anatomical names were not so well understood as they are now. I remember that the trapezius was spoken of as the "monk's cowl" muscle. I can quite well understand why it was termed that, as it takes the appearance of a cowl of a monk as it spreads along the collar-bone. I have heard some real old-timers use the same term, but in general we never hear it any more.

A good broad back is a fine thing, but broad backs and broad shoulders do not always go together. Some men have very long clavicles, and yet only have a narrow back. Still, the back is very easily built up, and as the back muscles become stronger they pull the shoulders back, making the bodily carriage more erect. One sure thing about the trapezius is that you cannot develop them without the aid of the latissimus dorsi muscles. I know you have been taught that shrugging the shoulders while holding a bar bell at arms' length across the thigh is a very good exercise. There is no doubt that it is, but you must always bear in mind that because this muscle has a threefold origin, it cannot be fully developed from one angle or by one exercise. We find that by bridging and shrugging, the trapezius is developed from two angles. The way this muscle works is in this fashion: The upper fibres elevate the shoulder girdle, and the lower fibres pulling on the base of the spine of the scapula depress the vertebral margin. These two movements result in a rotation of the should blade. The main action is to draw the scapula backwards and upwards like drawing the shoulders back, and raising the arms overhead. Now, this movement being understood, let us figure which exercise will give us the best results. Shrugging the shoulders we will retain as one good exercise, but I am satisfied it does not fulfill all of our requirements. Still, pressing a bar bell overhead was always considered good. Well, I only rate it as being fair, but I do not lose track of the existence of this muscle being vitally important in raising objects overhead. At the same time, we all know that the back is stronger than the arms. Then our object should be to develop the back muscles by movements that will give them their fullest contraction. Pressing a bar bell off the chest to arms' length involves the operation of many muscles, but as the arms are naturally carried forward, the trapezius muscles are not fully contracted. Now if you place the bar-bell across the back of the neck, resting upon the shoulders, and by standing perfectly erect, begin to press the bar-bell to arms' length, you will find an altogether different action is brought upon the trapezius muscles. They will bulge more.

At one time bar-bell users trained considerably with dumb-bells, but at the present time dumb-bells and kettle-bells are seldom used. Perhaps you may not think so, but to press a pair of dumb-bells to arms' length overhead is much more difficult that pressing a bar bell, and this is even so of the jerk. If you have any doubt about it, you are able to jerk one hundred and fifty pounds overhead with both hands, just load up a pair of dumb-bells to seventy-five pounds each and try to jerk them. You will find it much harder. It, using a bar-bell, you are able to jerk two hundred pounds overhead, it is doubtful if you can jerk the same weight with dumb-bells. When you get up to heavy weights, from two hundred pounds up, you will find that kettle weights are even harder to handle than dumb-bells. One reason is, that one arm is weaker than the other, and the division of weight makes the weaker arm do its full share of the work without the aid of the stronger arm.

A good exercise practiced with kettle bells is pressing each one alternately from the shoulder to arms' length overhead, but a better on is practiced by standing erect with a dumb-bell in each hand, hanging by the side, with the feet together and the body erect. With a pure arm movement, curl one dumb-bell to the shoulder, and press overhead. As you begin to lower this overhead dumb-bell, curl the other and press it aloft. Keep on raising each one after the other from the side and going overhead, in a continuous movement. By this I mean, you must not stop at the shoulder, neither when going up or coming down. A variation of this exercise can be done using both dumb-bells at once. A variation of this exercise can be done using both dumb-bells at once. Curl them to the shoulder and press them simultaneously. These full movements completely employ all of the trapezius muscle in all its movements of full contraction. Also, the latissimus dorsi muscle is largely called into action. As these muscles grow they deepen the mass of muscle that forms on the back, but if you have a craving to broaden the shoulders you will be obliged to employ different methods. This increase must be supplied by the latissimus dorsi muscles. As I have stated in other chapters, these broad muscles are attached to the biceptial groove of the upper arm, and any movement that draws the arm forward, naturally involves these muscles. Therefore, it stands to reason that the greater the resistance that draws the arms forward the greater the contraction that will be required to pull the arm backward. If you pull a bar bell to the chest off the floor, you will feel a great spreading of the shoulders as the latissimus dorsi comes into play. I was always very particular about the way I performed this movement, as I realized the value of the exercise, but it does not take any close figuring to understand why these muscles, being so large, must be given a great deal of resistance. A twenty-five pound bar bell or even a fifty-pound bar bell is too light for the average man. He is capable of handling more, and must if he wants the results. The general way to practice this exercise was with the feet apart, legs straight and body bent over, not quite at right angles to the waist; but in my quest to secure the position that would give the latissimus dorsi their best workout, I found that by bending the knees a little I was able to handle more weight, and the action was brought more directly upon the right muscles. By the other method too much effort is thrown upon the small of the back, due to the fact that the body cannot be so correctly centralized as it is when the knees are bent a little. Still, you may say it is giving the latissimus dorsi muscles action in the lumbar region. I certainly agree, but muscular activity in that region is not going to broaden the shoulders. The main effect of the exercise is absorbed too low down. It is the pull given by the arms, and the effect it creates upon the latissimus dorsi muscles in its process of insertion on the humerus, that is going to do the thing for us. When I take up my position to commence this exercise, I always allow the bar bell to hang at arms' length. You know you can hold a weight at arms' length, and you can allow it to hang at arms' length. The difference is that by holding, the muscles are tensed, while in the hand no muscular tension is required. Just pick the bar bell off the floor, about an inch, and allow it to hang in the arms a few moments. You will feel a drag upon the shoulders which spreads them to their fullest extent, then slowly pull the bell towards the chest. See that the elbows are pointed outwards, so that they are on a level with the shoulders at the finish of the exercise. You will feel the value of the bent knees, as the leg muscles come into action to resist the pulling forward tendency of the back. More weight can be handled this way and a better balance secured with the effort borne at the right place. As the weight is lowered, I never allow it to touch the floor, but always clear by about an inch, relaxing the muscular contraction at the hang, so all the possible pull is brought upon the shoulders. You will find that where you make twelve repetitions in the ordinary movement, you will be lucky to make nine in this more effective way; but the results are a hundred per cent better.

Yet another mighty good back broadener is a variation of the last exercise. Instead of a bar bell use a pair of dumb-bells. Place them between the feet and pull them separately to the chest. Don't make the mistake of pulling them to the waist and think that that movement is correct, or just as good. It is a lazy way of practicing either of these two exercises.

In the last namcd exercise I do not mean that you should pull one dumb-bell to the chest a number of times first. Let each hand in the hands at the same time, and alternately bring each one to the chest as many times as you feel comfortably able. Try it out with a pair of thirty-five pound dumb-bells, and see that the elbow of each arm is always pointed well outwards so that all the possible spread is given to the shoulders.

I feel that we should consider the deltoids in this chapter, as they form part of the shoulder girdle and play an important part in shoulder construction, as well as enhancing the physical appearance. If you want to find out just how good your deltoids look, stand in front of the mirror in a relaxed pose. The chances are that the shoulders are going to have a slope hat will be magnified by the lack of the fleshy mound which should appear at the extreme end of the collar-bone. To make sure that you are not being deceived, hold your arms out at full stretch, in a straight line with the shoulders, then clench the fists and bend the forearm on the upper arm. If these muscles are in a developed state, they will have a great fullness that will seem to have a cup shape. Underdeveloped, they will be flat, and the biceps will have a bulkier appearance by contrast. The deltoid makes for the prominence of the shoulder, and derives its name from the fourth letter of the Greek alphabet, delta, because this muscle is shaped like the triangular formation of that letter. It has a threefold attachment on the shoulder blade, the collar-bone, and the humerus bone. Its operating duties are to lift the arm horizontally with the shoulder, sideways and in front. The fibres of this muscles are not as finely woven as those found in most other muscles. Its structure is really very coarse. The developing process of this muscle requires a little more careful consideration than any other muscle in the body, not because it is a weaker muscle, but because the methods of exercise include a certain leverage not found anywhere else, and the exerciser is apt to not consider this point when laying out his routine.

The muscular principles of leverage are just the same as the mechanical principles involved in raising as stone with a stick. If you have a long lever against a heavy object, you are going to move it easier, but if you change your point of leverage, taking only a short hold with the hands and allowing the heavy object to be at the long end of the stick, it is going to be a harder task to accomplish. That is just what the deltoids are up against. The kettle-weight, or any other object you are using, is at the farthest end of the leverage point, as against a shorter control, and that is why we cannot hold much weight at arms' length in a line with the shoulder. But, if you bend your arm at the elbow and allow the hand to come close up to the chest, you will be able to handle twice as much weight as at arms' length, because the leverage is shortened and the advantage is more with the deltoid. So, when you start to develop the deltoid muscle, do not allow your ambitions to run away with you and imagine that you can handle more weight than you are able. Start out easily.

Most of the exercises for the deltoids are best performed with kettle weights. The crucifix is probably the most popular exercise. The manner in which most exercise fans perform the crucifix is something like this. Taking a kettle bell in each hand, they curl them to the shoulders, and form this point they thrust the arms out horizontally with the shoulders, with the palms of the hands held up. It is not much of an exercise, and seldom registers any great degree of deltoid growth. The movement is too isolated. It causes the muscle to tense rather than give a full contraction. As I have always remarked, if you want to get the most out of your muscles, you will have to give them full contraction, which means the same exercise must give them equally full extension. Therefore, the best movement is to commence with the hands hanging by the side, and without leaning backwards, raise the kettle bell until they are in a straight line with the shoulders, and then lower them. This exercise can be performed with variations, such as raising the arms from the side with the palms of the hands turned down, then with the palms turned up. In doing any of these movements try and shorten the length of leverage; when you raise the kettle bells with the palms turned up, bend the hand at the wrist towards the shoulder. With palms down, bend the hand at the wrist back on the forearm towards the shoulder. Perform the crucifix, or muscling out exercise, lowering the weights from above as well as raising from below. Also, lower them from above without a stop until the kettle bells hang at arms' length by the sides, then raise back to arms' length overhead, always keeping the arms straight. Raise the weights alternately as well as simultaneously, from the front as well as the sides, and your deltoids will quickly take on both shape and size that will add to the breadth of the shoulders. Muscling out was a great practice at one time, and I can well remember the time when this practice was very popular with laymen and professionals

In the highlands of Scotland, throwing the shoulder stone was a great pastime, and it is one of the most ancient sports known to history. I have often visited the glen where a certain stone was kept for that purpose. This sport was often combined with muscling out, but this was much easier than holding out a ring weight. A stone weighing from forty pounds up is often large, although that depends a lot upon the composition of the stone, as some are much heavier that others. However, they generally looked for a flat stone, which rested as much on the forearm as the flat of the hand. The French use block weights considerably. I remember that most of their block weights are more oblong than those we use, and part of the block weight rested on the forearm, too. Our block weight is much like the English block weight, the only difference being that ours weigh fifty pounds and the English block weight is fifty-six pounds. Nearly every man I ever saw with a fine flat back, and broad shoulders, had a finely shaped pair of deltoids, and if you practice the exercises I have described in this chapter, you will quickly acquire the carriage of a grenadier, with the backbone of real God-made man.

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The Key to Might and Muscle - (Circa 1926) - Chapter 13 - Creating Intense Vitality By Abdominal Development - By George F. Jowett

After explaining the conditions that control the small of the back, I will now draw your attention to the same region, but to the front of the torso, which we might safely term the pit of the body.

Just as the condition of the small of the back controls vitality, so does the condition of the abdomen control the vital sources of digestion. It is what the organs of digestion get from foods that really supplies the whole body with its energy. In the chapter on Curative Exercise I explained how the various particles of food were transferred into the blood stream, and conveyed to the various sources, to become finally absorbed by the living cells of the tissues. You are fully aware of the fact that if the muscular wall that protects the abdomen is not taken care of, many conditions will arise that will be detrimental to the lasting life of your organs. The one great object in our life, as body builders, is to increase the resistance of the muscles, internal and external, against the ravages of time and disease. We know that to do this we must build the muscles of the body to the highest state of their physical perfection. Fine arms, legs, neck and back are great, but with the fully developed torso they are all obtained in vain. The old saw still says you are just as strong as your weakest link, and it is only too true.

I wonder if you have noticed one thing missing in all of the chapters I have written in this volume, particularly here I have discussed building up the various muscles of the body. I think you have, but to make this positive in your mind, I will allude to it. With the exception of the chapter on finger strength, I have not mentioned any great feats of strength, or made any comparison of how much this man did, or that man did, to show the possibilities of the muscles outlined for cultivation. This may be considered strange, but I have a definite object in mind. Just this. I have known many aspirants for better bodies to become totally discouraged by such comparisons. Others defeat their purpose by believing they should come pretty close to what the best have done. You should remember that the fine achievements of those great exponents of muscle culture were the result of intensive training over a period of time. By following the same example as they, you also can succeed. Therefore, it is my earnest desire to teach the reader the principles rather than demonstrate the results of body-building. The latter will inevitably follow. I know you are interested in all those things, but I have taken care of them in other chapters. What I am concerned with now is building you over, and the abdomen is a good place to impress you with the fact, with the reminder that the condition of your abdomen is going to decide many things for you. If you have a strongly built abdomen you will have a strong back; but, that does not mean if have a strong back you will have a strong abdomen. Oh, no! Many men who have allowed themselves to slip still retain a strong back, but the obesity of the abdomen tells another story. Yet, we can always associate a well-formed torso with a well-formed back.

The muscles of the abdomen consist of the four twin sections, that armor-like, form a muscular wall of protection for the contents of the abdomen and are aided by the muscles of the sides, which we term the external oblique muscles. The abdominals are fastened to the breast-bone and to the pelvis, with the external oblique muscles running obliquely through the groin to their insertion. These muscles help to erect the body in all forward and side movements, but display their great power of construction in bending movements. They are very flexible, and can be actually controlled better than any other group of muscles. Unfortunately, they seem to be the first muscles in the body that are prone to degenerate more rapidly than the erector spinae muscles in the sacrum region, or the muscles of the neck. They lose their elasticity and contractile power, which is proven by the enormous percentage of obese stomachs, sagging abdomens and the constant liability to hernia.

You have noticed the formation of these muscles on the abdomen, ridges of fleshy cables that run horizontally across the body. In the well formed body builder this is termed the "wash board." They give that appearance when they are contracted, four ridges rolling upon each other. The last section commences on the line of the naval, and has a long conical construction tapering away in the pelvis. None of these muscles are distinctly separated from each other. Acting more like sympathetic muscles, they are attached to each other by a thin membranous fascia. The most popular exercise is the "sit up." The exerciser lies on the floor with a light weight held behind the neck, and has some heavy object over his feet to hold him down, as he performs the exercise. This may be a bar-bell, or else the feet are placed under the edge of a bureau. Pulling on the bar at the back of the neck the exerciser rises to the "sit up" position. Common as is this exercise, many have a lot of trouble with it, and no wonder, because they keep the back too straight. The back should be rounded as much as possible so that the distance between the face and the knees is shortened. It is in this rounded position that the abdominals obtain their strongest contraction and benefit. My advice to those who find it so difficult is to commence to the exercise from the sit-up position, rather than lying down. The back can be better rounded at the start, and the exerciser should lower his body to the floor in a rolling movement. Just as soon as he feels the broad of the back touch the floor, he should immediately begin to rise again. Only a very light weight is required to start. Professional athletes used to use the Roman Chair and Roman Column a lot, but those are not very handy in a bedroom, so we might as well forget them, apart from the fact that are also difficult to purchase. However, by allowing the small of the back to rest across the seat of a chair, with the feet placed under some object, the exerciser can get some good abdominal action by pulling a weight over the face and rising to a "sit up" position on the chair, a pair of dumb bells are handier in this position than a bar bell.

Yet another exercise that is good is to kneel on the floor with the knees wide apart and a light bar-bell held across the back of the neck. By bending forward as low as possible, with a rounded back, you will find it not as easy to straighten the body back to the erect position.

Another form of developing the abdominal muscles has been widely practiced of late years, but it is not so successful for many reasons. As a method of muscle building it is not very important, but as a means of massaging, and stimulating the digestive tracts, it is good. Better known as "muscle control." it was first written of in America by Ottley R. Coulter, who was a great exponent of this method, besides being of pupil of the famous Maxick, who introduced the study in England. Maxick could perform some remarkable controls, and for a while this method of training became the rage.

A few of the controls are the complete isolation of the diaphragm, the double isolation of the rectus abdominals - which is better known as the "rope," because it creates the impression that the athlete had swallowed a piece of heavy rope, and it was standing upright in the cavity of the abdomen. Another is the single abdominal isolation. In this last feat, just one side of the abdominals are tensed, and the other side shows only a deep hollow cavity. In the full isolation of the diaphragm, the stomach and all the intestinal organs seem to disappear, leaving a huge hollow. Both fists can be buried in the large hole formed under the thorax. What really happens is that by taking a few deep intakes of breath, and exhaling same, a vacuum is created that sucks or draws in the abdominal space. The same happens in all of the abdominal controls, the only difference being that a different muscular control is called into existence operating with the created vacuum. An athlete does not necessarily have to possess any remarkable development to be able to perform these controls, although the better abdominal development the more effective are the controls displayed. I would much rather see a body culturist concentrate on building up the muscles of his abdomen rather than put the same amount of time in learning these controls. Take the abdominal development of Siegmund Klein, or Ottley Coulter. There is something very impressive in the ridges of muscle that ripple over either of their abdomens. It is far more worth while to secure these results first. The controls will come easily afterwards. I have seen Mr. Coulter display the Pauperts ligaments in some of his controls. To my mind that is the only demonstration I ever saw of these ligaments.

In the chapter on Curative Exercises I gave a number of exercises, and among them was the "sit up," which I did not explain as fully there as here, as stated at that time. For muscle building it is all right and has a great influence in decreasing the stomach. For the muscles on the lower abdomen the leg-raising exercise is the best. Next, attention should be given to the external oblique muscles, which fit on the side of the body from beneath the ribs, and are flanked on the back by the latissimus dorsi. They run into the groin, and help make the superb development seen on the torso of Klein and Coulter. If you ever pay attention to the Grecian torsos, and other statues, you will quickly notice the crest of muscle that seems to bulge over the side of the hip bone. That is the muscle. Grecian torsos did not die with the decline of that Empire. They are one of nature's possessions that the efforts of man can always hold. There are just a finely built men today as two thousand years ago, and the columns of the various physical culture magazines constantly display them.

Raising a weight to arms' length, while bending over sideways, is an important exercise for external oblique muscle. So is holding a weight at arms' length overhead and bending over sideways so that you are able to touch the toes with the other hand. The one thing you have to watch in this exercise is to keep the lifting leg straight throughout the exercise. A little feat that is very attractive and helps considerably to build up these muscles is done as follows: Raise a bar bell to arms' length, lie flat on the back on the floor. Still keeping it at arms' length, rise to the erect position. In fact, this stunt stimulates into action all the muscles in the abdominal region, but due to all the side bending necessitated, the external obliques receive a little extra play.

Balance a bar bell on the hank, and as you continue to balance it thus you will be obliged to juggle it in order to maintain the balance. All the movement caused by the juggling will be controlled by the muscles in the waist region. When you get good at it, you can make a deep knee bend, and then sit on the floor still balancing the bar bell, and rise to the erect position. You really will be surprised to see just how much play is given to the abdomen and side muscles by this little feat.

It is necessary that the boxer should have a well-muscled abdomen, otherwise the solar plexus blow will soon put him out of commission. It appears that there is a little knot of nerves at the pit of the stomach that are very sensitive, and a well-placed blow there seems to paralyze the nervous system temporarily. Some boxers are very proud of there abdominal strength, and I have seen them stand up and allow others to punch them all over the abdomen as hard as they like. On one occasion I saw a man strike an old pugilist with a ten-pound dumb-bell, but so well formed were his muscles that they absorbed the blow without his flinching. It is not an uncommon feat to see some men allow others to jump on their stomach, even from the height of a table, and with no ill effects. Frank Dennis, allowed an automobile to run over his stomach while flat upon his back on the ground, with no protection.

Personally, I do not approve of such stunts. They are not necessary, but still they go to prove to what a remarkable extent the abdomen can be developed, and the terrific resistance of which the abdominal muscles are capable.

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The Key to Might and Muscle - (Circa 1926) - Chapter 12 - Strengthening the Weakest Link in the Spinal Chain - By George F. Jowett

When I was a little chap and things were not going just the way they should, my dad would say to me by way of encouragement, "Put your back to the wheel, sonny, and you'll pull through." It helped to put the sand in me, and I'd come back just that much stronger. However, as I grew to manhood and left the shelter of the parental wing, I found the necessity of putting my back to the wheel greater than ever, to meet the obligations of manhood.

It has become habitual with mankind to use certain expressions until they have a world of meaning, and while it is understood that the little saying of my dad, and millions of others, is just one that can be applied in many senses, yet it holds a lesson. It tells the mind in more ways than one, that the back is the source of our man power. "You are just as old as your back," the family physician will tell you, and he is right. Without a strong back you can't get anywhere. A weak back weakens all of your natural resources, and you become a living wreck.

If I asked ten men on the street to place their finger on what they considered to be the weakest part of the spine, nine would instinctively name the small of the back. The tenth one might hesitate, but understanding would overcome that hesitancy and he would side in with the other nine. That is where all the back aches and pains that seem to sap the life and energy of a man originate. But why put up with it? There is a cause for this unnatural condition, and a natural way to overcome that cause.

The lumbar region, and sacrovertebral sector of the spine, are the parts of the back that are prone to weakness. Like weakness in any other part of the body, this is all due to lack of muscular toning, but other parts of the body can lack proper muscular toning, and yet never have the injurious effect upon our general health that a muscular weakness in the small of the back has. The main reason is that other muscles do not envelop the important organs of life, which are found in the sector formed by the spine from the base of the last rib down to the sacrum. Of course, the heart and lungs are extremely important, but look at the protective agencies that surround them. The bony structure of the ribs, and a mass of muscle back and front, that are not as prone to deterioration as is the case with the muscles of the lumbar region. Where do you find a weak back, you find a weak abdomen, and with the degeneration of muscular tissue in the back and abdomen, what have you to protect the organs of assimilation and evacuation? There are no other structural supports to help this part of the spine, which exists alone in its bending, twisting and moving with the thousand and one daily actions of the body.

No matter what part of the muscular body you may have under cultivation, a fact that you should always bear in mind is that wherever the muscular organism is low, the nerve generation is low too. You know then what the results must be. Low vitality and virility.

The vertebral column consists of thirty-three segments or vertebrae, which are divided into five sections and named according to the regions through which they pass. I think, while we are on the subject, I might as well name these parts as a source of information for future reference. Now all these five sectors of the thirty-three vertebrae are divided into two other classes, and are known as the movable, or true spine, and the fixed, or false spine. The first seven are known a the cervical and cover the space from the head to the shoulders. The next twelve are the thoracic, that cover the costal, or rib region. Next five are the lumbar. Next five the sacral, and the remaining four are known as the coccyxgeal. Our interest is centered upon the lumbar and sacral sector, but more particularly the lumbar region. So let us begin by concentrating upon these five segments.

Due to the fact that these five vertebrae stand alone, they are quite a bit heavier than the other movable vertebrae, and are supported and controlled by the muscles which surround them. Now if you carefully study the spinal column, you will see that it has an interrupted connection. That is, between each vertebra there exists a space. This space is filled up by a cartillagus pad, or cushion, and from each vertebra there runs a nerve which branches from the sciatic nerve. With each nerve runs a feeder. These nerves stimulate the muscles in their activity according to the degree of their health. Often these nerves become impinged or affected, and in most cases the nerve injury is the result of the poor condition of the muscles in the lumbar region. These happenings are quite commonplace. Perhaps you have been bent over in a stooped position longer than you were accustomed to. Maybe you stopped to pick up something and you got a kink in your back. The object does not necessarily have to be heavy to cause this. Then again, you might have been reaching too high, or it may have been a cold that lodged in the small of the back, or the kidneys were out of order. In the first three conditions, a vertebral displacement has probably occurred; in the last two the blood circulation has not been up to the mark, and its sluggish condition has allowed some affection to invade this part. Of course, there can be, and undoubtedly are, other causes of these conditions, but I am sure these muscular conditions are a very prominent factor in causing all the trouble.

It goes without saying that if the muscles of the back are up to par the blood condition will also be good, and when the latter condition is good the nervous system is healthy.

Anyhow, let us take a little look at the back in the lumbar region. We don't need a skeleton; we will consider the average person in the nude. In the first place you will see that right above the hips the back arches in a forward curve. If the muscles are well developed, you will see a groove, with long, fleshy columns flanking each side of the spine. If these fleshy columns were not there then you will see the backbone sticking out in a pronounced ridge. Now there is such a thing as having too deep a spinal depression. It is a condition of curvature, and I believe such a spine is much weaker than most other spinal conditions. These backs are always weak when it comes to holding or pushing any objects overhead, or doing any work that calls for overhead action, or carrying heavy objects in the arms with the weight across the chest. You see the movable vertebrae have a downward inclination. That is, they are meant to support a weight in the perpendicular, but if the arch is too pronounced the pressure is not entirely perpendicular, and a vertebral displacement or compression is more readily affected. By developing the spinal erectus muscles this condition can be improved. Now the prominent backbone, which generally brings about the lazy humpback condition, is caused through lack of muscular quantity, and the possessors of such backs cannot stand lifting any objects off the ground. Most backs have this defect and most people cannot stand an hour shoveling coal in the cellar or snow off the pavement. They get a lame back of some kind. The muscle is not there, and all the strain is thrown upon the spine. A nervous reaction and irritation is always being caused, which generally develops into lumbago and kindred troubles. When the nerves are affected the muscles do not receive their natural flow of energy and they become stagnant.

What most often happens is this. Nerve irritation burns up a lot of energy, which breaks down a certain amount of tissues, and due to the fact that the muscles are not as active as they should be, a carbonic substance accumulates. Not only does this substance clog the muscle cells, but it accumulates around the vertebral segment. In time this substance forms a scale, which in process of accumulation becomes lodged between the movable segments. Then an impingement is created against the nerve or nerve feeder, which is dangerous in either case. From this source originates the cure of the backache. Wherever there is a lack of muscle something has to help out, and the nerves work overtime trying to charge the muscles with the necessary electricity to secure the action. It works out much the same way as starting the motor in an automobile when the spark plugs are fouled. The batteries work overtime to supply the necessary ignition.

Faulty positions have a lot to do with our back troubles. For instance, when a man leans over to pick up an object he does so with a round back. Wherever a round back is employed the muscles of the small of the back flatten out instead of contracting. Now the vertebrae in the spine open fanwise, producing a wide space between each segment. The lumbar section is no different, and whenever you lift with a round back with flattened muscles, you are in the position that most readily causes the vertebrae to become displaced. The muscles, instead of being contracted, are extended. No support is there to reinforce the spine, and the vertebrae, in trying their best to work alone, slip out of line, a condition which may call for a chiropractic adjustment. When the back is flattened, just notice the difference. Why; the erector spinae muscles bulge like pillars of steel as they contract to fulfill their duty, which their names explains--"erect the spine." This is as it should be. Also, instead of a vertebral separation, the vertebrae close together into one apparent solid column, which positively prevents any such thing as a vertebral displacement.

A few years ago an exercise was taught, and widely used, in which the exerciser stood on a stool while holding a weight in both hands. Then the exerciser was supposed to bend forward, stiff-kneed, and see how far past the toes he could allow his hands to travel and from that position raise himself erect. That is one of the worst exercises anyone can do. How can your erector spinae muscles erect the spine when they are not contracted? It is not logical, apart from the unnatural position into which it throws the vertebrae. Go to a chiropractor and learn what he will tell you. He will say, "Exercise, but do not practice touching the toes." I asked one chiropractor friend why he advised that omission, and he frankly told me that it always had a tendency to undo what he had corrected. He knew the effect of the spine all right, but he was not a student of anatomy and did not know the muscular action. When I explained the muscular action to him he understood clearly how right he was. Lifting with a rounded back also has a bad effect on the abdomen, as it causes a great compression. I make all my pupils use a flat back, which apart from correcting any faulty spinal position, does not bring about the compression of the abdomen. In the lift known as the two hands Dead Lift, and Hands Alone, I immediately caution a lifter when I see his back begin to round.

The erector spinae muscles are very important. They are also very peculiar muscles, due to the manner in which they branch out. Their proper name is the sacrospinalis, because they originate in the region of the sacrum and run all the way up the spine to the skull. The muscles of the back are arranged in four series according to their attachments, and their order is as follows: Vertebro-scapular, vertebro humeral, vertebro cranial and vertebral. Of this group the erector spinae are the vertebro cranial, and vertebro costal, because they are attached to the cranium or skull, and the ribs. They commence at the dorsum of the sacrum and follow up the spines of the sacral and lumbar regions. It really is a deep muscle, practically covered by the fascia or membranus attachments of the latissimus dorsi uscles. They bulge very heavily in the lumbar region, where they are most prominent, and taper away under the latissimus dorsi and trapezius muscles. One on each side of the backbone, they form additional spinal columns that can be developed into really massive pillars of muscle. I have seen some athletes with such heavy development here that the mass was almost the depth of my fingers. Get these muscles built up right, and there will be little to fear from lumbago or any of its kindred back disorders.

The latissimus dorsi mslis the big muscle that covers all the small of the back. It is known s a vertebro humeral, because its origination is one the spine and it becomes attached in the biceptial groove of the humerus bone.

Weight lifters, shot putters, hammer throwers, and scullers all have powerfully developed backs. This is especially true of weight lifters and scullers. A favorite pastime with scullers is pulling the stick. The contestants sit on the floor and place the soles of their feet against each other. Then they take a stick and both take hold. The object is for the stronger man to pull the other off the floor. Of course, this is a sculler's specialty, and if he is not good at this stunt, he is not good at sculling, just as a lifter unable to raise a one hundred pound bag of flour overhead with one hand would not be good at lifting. However, the best man I ever saw at pulling the stick weighed one hundred and forty five pounds, and hed never sat in a shall in his life. He was a great track star, with a distinguished athletic record while in the army, but he is otherwise unknown. Arthur Latcham was his name. He and I chummed together and I have seen him pull large, powerful men with ease. Honestly, I would like to see the man who could pull him. He stuck me more than once. He was an enthusiastic bar bell man and it was from this source he obtained his power. He had a great fondness for that pastime. There is an interesting stunt which is similar and practiced a lot by lumberjacks. They pit their strength against horses instead of men, by hitching a horse to a whiffle-tree with the tugs passing on each side of a tree. He lumberjack takes up his position with the whiffletree held in the bend of his elbows and his feet firmly planted against the trunk of the tree. The object is to resist the horse's pull a few seconds. Some men have resisted the pull of a team of horses. This feat calls for all-round bodily strength, but the moment the back bends it is all over.

Exercises for the erector spinae muscles are quite numerous. Two that I know you will find interesting and productive of good results follow. Place a bar bell, about forty pounds in weight, across the shoulders. Allow the feet to be spaced from twelve to eighteen inches apart and keep the knees locked. Take hold of the bar with each hand and begin to bend forward until the body is at right angles with the waist, and then return to the erect position. However, always keep the back flat and straight.

While the bar bell is held in the same position, bend sideways from the hips--bending from the hips allows the body to lean at a more acute angle--moving from side to side. The erector spinae muscles will show up very prominently in these movements. When I want to get a good view of these powerful back erectors I generally ask the exerciser to clasp his hands at the back of the head, and then bend over backwards and sideways. Take for instance Sam Kramer, Massimo, Steinborn, and among the lighter men, Fournier and Klein. When any of these men strike that position the erector spinae muscles have the appearance of huge twisted cables. Any movement that twists the body or tends it brings these muscles into action.

The latissimi dorsi are muscles which are entirely sufacial, covering the erector spinae muscles, spreading across the small of the back, slightly covering part of the serratus magnus in their process of insertion upon the humerus bone. They are very powerful, and, as their name implies, they are the broadest of the back muscles. While they have a lot to do with the small of the back, they have a lot to do with broadening the upper back. Movements that pull a weight to the chest from the ground, and that thrust the weight overhead with either one or two arms, are good developers for these muscles. But of the two series of muscles, the sacrospinalis are the more directly important to the spine. They are known as the muscles of posture and, as I said before, they originate down in the sacrum region and cover the area of the fixed or immovable spines, as well as of the lumbar section. If these muscles do not receive any active stimulation, they seem to deteriorate quickly and lose energy. They lose their power of contraction and their elasticity and the living cells of the muscles become clogged. Then the spine is affected in a more dangerous manner. The hardest ache or pain to get rid of is one in the region of the sacrum of the spine.

A peculiarity of the spine is that when we rest at night we grow taller. During the daytime the direct pressure of our body upon the vertebrae causes the cartillegus pads to flatten somewhat, but in our nightly process of recuperation they elongate. It is with the idea of causing a greater elongation of these pads that the people work, who claim they can increase their height. In my estimation, it is a foolish and a dangerous practice. These pads are not muscles. If you are meant to be tall you will be tall, and if short you will be short. Exercise will stimulate the growth of the spine and get out of it all that nature intended, but you must work through the muscles. The bar bell man gets the most out of all things that are muscular, his muscles become supple, strong and active. Make the small of your back the dynamo of your spine and help yourself by putting steel in it from proper intensive training.

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