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

Originally Posted on NaturalStrength.com on 01 April 2006

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

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

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

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

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

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

In my estimation, the field of physical education, or of physical culture, whichever you may choose to call it, is not limited to either of these fields, but embraces any and all branches of the science of improving and preserving the normal functions of the human body. The field of corrective exercise is only touched by the average class of physical educators as compared to the work accomplished by professional physical culturists is that of correcting subnormal physical conditions and building a uniform muscular conformation.

The true physical culturist aims to develop complete physical powers in every respect. Contrary to the opinions of many, a fully rounded muscular development is not abnormal. Surely the trained eye of any physical educators will be more impressed with a splendid muscular specimen than with the physique of the individual who is angular and lacking in proportions. The masters of sculptor have always graced their art with exceptionally full muscular development. Even the anatomical charts used in the class room will show a degree of muscularity which is possessed only by physical culturists who practice movements of a strenuous nature. Earnest physical culturists generally have a thorough knowledge of anatomy, physiology, and are generally familiar with the theory of corrective measures of exercise, bathing, and diet. The ideals of the true physical culturist are identical to the aims of the physical educator. Corrective measures simply consist in developing one group of muscles in proper proportion to another group of antagonistic muscles. When all muscles and muscular groups are developed in proper proportion no physical defects can be present. So far as the organic health of the individual is concerned, we can only take the stand that the normal functioning of the physiological processes, induced by a normal amount of activity, should result in good health; when of course, combined with sensible habits of diet, bathing, recuperation, etc.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 29 - RULES OF CONDUCT: THE QUESTIONS OF SEX, ALCOHOL, AND TOBACCO DISCUSSED - By Mark H. Berry

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

SOOTHING SYRUPS FOR THE ADULTS-ALCOHOL AND TOBACCO

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

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

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

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


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PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 28 - (Part B) - TRAINING SCHEDULES OUTLINED: MEANS OF SPECIALIZING FOR IMPROVEMENT - By Mark H. Berry

For the third month the lifting group will be asked to change over to the following set; One Hand Side Press, both right and left; Two Hands Pull Over and Press on Back, without Bridge; Two hands Pull Over and Press with Shoulder Bridge; Two Hands Clean and Jerk; One Hand Military Press, both right and left; in all seven lifts to train on.

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

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

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

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

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

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

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

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

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

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

The exercises for the third month follow:

l. One Arm Dumb Bell Curl.

2. One Arm Military Press

3. One Arm Side Press Exercise with Dumb Bell

4. Two Arm Pull Over

5. Rowing Exercise

6. Deep Knee Bend with Flat Feet

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

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

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

10. Two Hands Dead Lift - while shrugging shoulders

ll. Wrestler's Bridge

12. Abdominal Exercise

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

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

Exercise 2 - Needs no explanation

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

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

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

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

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

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

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

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

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

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

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

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

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


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TRAINING WITH A LEGEND: Bruno Sammartino - By Tom Minichiello

Originally posted on NaturalStrength.com on November 29, 1999


Since I first started my weight training in 1944 there was one movement that I love to do more than any other....the wide grip bench press.

I was fortunate enough to have trained with one of the world's strongest men....Bruno Sammartino. For many years Bruno trained at my gym in Manhattan while he was a professional wrestler. The only exercise I did with Bruno was the bench press, which was also his favorite movement.

We would try to get in benching three times per week. We did the pyramid system. In all we would do ten sets. First two sets we used a weight we could do around twenty repetitions, then increase that weight on the next three sets so that we could do no more then eight to ten reps. Once a week on the sixth set we would do a maximum weight effort for one rep. Then slowly decrease the weight and on the 10th. set we would go all out for repetitions.

You must realize that Bruno was wrestling just about every night and doing a lot of traveling. He wanted to keep his strength up - but also most important to him was his endurance in the ring. In those days going thirty to forty minutes in the ring with someone like Killer Kowalski (who was know for his endurance) would totally drain you, you had to be able to endure - hence the reason for the many sets and reps.

Whenever I finished a workout with him I felt that my pec's were going to burst, it was great. One day we had a contest for most repetitions between the two of us. Bruno weighed around 250 and I was 167. He would bench with 330 for most reps and I would use 220 for my reps.

I went first....and only because he was there pushing me on I was able to get out 24 reps with the 220.

Bruno started with his 330....when he reached 20 repetitions all the members came over to watch this strongman do his thing. Then he reached 30.....he looked and sounded like a locomotive.....34....35....36....37....38- THIRTY-EIGHT repetitions with 330 pounds. Mind you, he wrestled the night before in Philadelphia and that morning drove into Manhattan. Bruno's best one rep was 565, if he wasn't wrestling I know he would have been the first to do 600lbs...(NO DRUGS, EVER) This all took place at the Mid- City Gym in 1968.


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"The Man's Just Too Strong For Words To Describe"; The Weighlifting Exploits of John C. Grimek - By John D. Fair

Originally Posted on NaturalStrength.com on 30 June 2000 Reprinted with permission of Iron Game History

Iron game lore rightly recognizes John Grimek as one of the greatest bodybuilders of all time. Less appreciated, but no less significant, is the fact that he was also one of the strongest weightlifters of his era. Although he was national champion in 1936 and a member of the Olympic team that went to Berlin, Grimek's awesome strength has largely escaped the attention it deserves. While his physique clearly surpassed such contemporaries as Sig Klein, Clarence Ross, Alan Stephen, Dan Lurie, and Steve Reeves on the posing dais, his strength has never been compared with others of his ilk on the lifting platform. Perhaps there is no truer test of one's strength than the old- fashioned military press, a lift in which Grimek was particularly adept. Furthermore he never consistently trained for proficiency in the competitive lifts and never shirked an impromptu challenge. This kind of approach was once central to the amateur ideal. It coincided with the nineteenth century concept of the sporting gentleman and served as a basis for the inception of the Olympic movement. By Grimek's time this noble ideal of the "natural athlete," spurning such modern practices as record-breaking, specialization, coaching, and even training, was fast disappearing. Still, despite his lack of concentration on the Olympic lifts and his preoccupation with bodybuilding, Grimek successfully competed against some of the most powerful weightlifters of his day. Nowhere, however, was his reputation as a strength athlete more rightfully earned than in his encounter with a Swedish stevedore/fisherman in San Francisco during a western exhibition tour with the York gang in 1940. For Bob Hoffman, this showdown provided support for his philosophy that bodybuilders should also be strong and that muscles were meant to be useful. Even before his association with York and his fateful encounter with the redoubtable Swede, Grimek had discovered ways to make his muscles useful. As a young weight trainee in Perth Amboy, New Jersey, he showed outstanding development, especially in the limbs, and was soon in demand by professional photographers in the New York City area.

Later he found employment as an artist's model for studio classes at Princeton University, the University of Illinois, and at an art institute in Chicago. He earned $80 a week--extremely good wages in the early years of the Depression--but he had to work 80 to 100 hours per week. At Princeton he recalls meeting Albert Einstein, the great physicist, who "looked like he slept in his clothes." Although Grimek never matriculated at a college, he felt that he had spent enough time in classes to get a degree.¹ In January 1934 he entered his first contest, the New Jersey Championships in Newark, where he easily won the heavyweight class with a 710 total.² Only several months later, as a heavyweight, he entered his first national championships, conducted in Brooklyn by Dietrich Wortmann, the national AAU weightlifting chairman. It was a momentous occasion, featuring the likes of Bill Good, already four-time national champion as a light-heavyweight, and the colorful J. C. Hise of Homer, Illinois.³ Although Grimek's 242.5 press was the highest of the meet and surpassed John Mallo's American record by 11 pounds, he failed to register a total, owing to inadequate training on the quick lifts. Still he impressed Hoffman "with the huskiest physique we had seen. Broad, brown, shapely, terrific is the best way to describe it."4

In the following year at Cincinnati, Grimek took second to Bill Good, but his 1072 (five lift) total was to Hoffman "the best indication of the great strength in that world famous physique of his." He felt that Grimek would eventually make the 253 press and 302.5 clean & jerk he unsuccessfully attempted--if only "his form could be improved."5 With the 1936 Olympics approaching, Grimek decided to do just that by moving to York to train with the team. The results were spectacular. At the senior nationals in Philadelphia he registered his best press yet in competition at 258.5, up sixteen pounds over 1935; and his 220 snatch and 308 clean & jerk were six and twenty-two pounds higher respectively. Most importantly, Grimek's 786.5 (three lift) total exceeded that of Dave Mayor by eleven pounds and Weldon Bullock by sixteen, though the latter lifters outweighed him (at 183.5) by forty-three and thirty-three pounds respectively. Had he weighed only two pounds less he would have eclipsed the light-heavyweight world record in the press by nine pounds.6 With Bill Good missing all his presses (as a light-heavy) Grimek made the highest total of the meet and with his national record press he was entitled, at least for awhile, to the designation of America's strongest man. In light of these accomplishments, Grimek's Olympic experience was anti-climactic. Although he pressed a creditable 253, he finished a distant ninth to Germany's Josef Manger, who pressed 291.5 and made a three lift total that was 121 pounds higher than Grimek's. Still, John lifted more than any other American and displayed considerable nerve by competing against some of the physical giants of sport. At the 1937 senior nationals in Detroit, Grimek reduced to the light-heavy class to stake his claim to the world press record, but this time he was too light, at 176 pounds bodyweight, and three times failed to secure the judges' approval for his 250 pound attempts.7 By the following year some of the great true heavyweights in American lifting were appearing.

At the 1938 junior nationals, John Davis showed signs of future greatness by winning the light-heavy class with an 810 total. The seniors featured a gutsy Louis Abele with 815, a revitalized Bill Good with 845, and the meteoric rise of Steve Stanko, whose 850 total included a 347.5 clean & jerk. It was "the highest lift ever made on the American continent," exclaimed Hoffman. Grimek's 250 press was good enough for an American record but too late for a world mark, and he missed all of his clean & jerks. Furthermore, other light-heavyweights were now surpassing his sub-800 totals, including the likes of not only Davis but Stan Kratkowski (805) and even John Terpak (815).8 Pound for pound, Grimek was one of the strongest men in America, but he was inconsistent ("an in and outer" was Hoffman's description), and until he mastered his form in the quick lifts, he would never become a true world class lifter. Part of John's dilemma was whether he even wanted to be a serious weightlifter. Throughout the 1930s, prior to the Mr. America contest and the advent of Joe Weider, there was no active promotion of the cause of bodybuilding for its own sake.

Iron gamers who wished to pursue it had few competitive opportunities outside weightlifting and had to be satisfied with Hoffman's aphorism (a la Jowett) that a well-developed physique was merely a pleasing by-product of strength. For a while at least weightlifting seemd to be the best way of maximizing Grimek's great potential as a strength athlete. Indeed he made a concerted effort at the 1938 North American championships to become a lifter of true international calibre and qualify for the world championships in Vienna. He "had really trained for this contest," observed Hoffman. Lifting as a light-heavyweight, he astounded everyone by pressing 261 pounds. Although it broke a long-standing world record by seven pounds, Grimek could not be credited with it because he had eaten a meal after weigh-in and tipped the scales at 185. With a 245 snatch and 325 clean & jerk, John's 830 total gave him the distinction of being one of the few lifters ever to beat (by fifteen pounds) the remarkable John Davis who would dominate world weightlifting in his era as much as Grimek would dominate bodybuilding. It also showed Hoffman what Grimek could do under a serious training regimen. Bob noted that Grimek's "constant practice at jerking has given him unbelievable power and pretty fair jerking ability. . . . with his style, Herculean strength and constant practice he may some day be successful in jerking 400 pounds." That this formula had already reaped handsome dividends was evident from the fact that Grimek had already "made the highest light heavyweight total scored in the world this year."9 Imagine how weightlifting competition would have been transformed had Davis and Grimek become dual contenders for the world heavyweight crown over the next decade! Unfortunately Grimek did not stay the course. He could manage no more than an 803 total for fourth place at Vienna, while Davis won with 852.5.10 Possibly disheartened, he trained little over the next year, and did not enter the 1939 seniors in Chicago.

Then when Terpak hurt his back and was unable to score points for the York team at the North American Championships in Toronto, Grimek agreed to compete with only several days notice. Although Hoffman chided him for his desultory training, he was impressed that Grimek, as a light-weight, nearly totalled 845, "which is a lot of weight for any man, especially one who drives a yellow roadster around and rarely trains. . . . the man's just too strong for words. He handles poundages over 300 easier than most lifters handle a hundred pounds less." So great was John's natural strength, and neglect of proper technique, that he continental pressed his jerks. "Although he's a powerhouse," noted Bob, "330 is still too much for him to press, particularly when he is competing in the 181 pound class, and that's about what he tried to do with it, for all he did was thrust out one foot a bit and try to press."11 Grimek's finest hour on the platform, however, occurred at the 1940 Senior Nationals at Madison Square Garden where he pressed 285, snatched 250, and clean & jerked 325 for an 860 total as a heavyweight. Although he placed a distant third, behind Stanko and Abele, he had the distinction of being the only weightlifter who also competed in the ensuing Mr. America contest, which he won.12 This scenario of strength with an extraordinary physique was immensely appealing to Hoffman. By this time it was obvious to Grimek that he could never take full advantage of his great natural strength as a weightlifter until he met or exceeded the bodyweight of his competitors. But to put on thirty or forty pounds, in an era when lifters ate regular food and did not take drugs, meant that Grimek would lose much of the sharpness of his physique and would likely develop an extended midriff. Whatever hopes he cherished as a bodybuilder would thereby be jeopardized. Hoffman understood this conundrum and appears to have provided wise counsel. "I frequently say that a man can't have everything," he wrote.

John Grimek has more than his share and has done more than his share for weightlifting. His physique is the finest, I believe, in the world at present and I doubt much if the greats of the past could match him. . . . He became a weightlifter to prove that there is power in a shapely physique. But there is one thing I can't believe. That a man can have a build like Grimek and be world's weightlifting champ. He's not a big man, although he was heavyweight champion in 1936, made the highest American total at the Berlin Olympics, stepped out there like a man and pressed 253 for a first attempt, yet he looked almost like a little boy compared to the continental heavyweights who outweighed him by as much as a hundred pounds. A work horse is stronger than a lighter horse. Grimek would be stronger if he was heavier, but he would not have his present physique. I think his physique does weightlifting and the entire cause of weight training more good than would his winning of the world's championship.13

Had Grimek chosen to focus on weightlifting, the world would have been deprived of his classic physique at the height of his powers. Bodybuilding would never have been the same. What helped deflect him from this course was Hoffman's zealous promotional activities. Grimek's physique proved irresistible to Bob who sought to "use" it to advertise his products and publicize his philosophy of fitness in Strength & Health. John was fast becoming a vested interest of York Barbell. Unfortunately, while Grimek's awesome image brought much favorable attention to York, it eventually aroused the ire of the AAU and raised questions about his eligibility to lift. Although there is no record of his being expelled, Grimek recalls that he was "always in trouble with the AAU--always on the carpet because of publicity for the magazine.14 Pre-war publicity of Grimek's physique culminated in pictures of him in a dancing pose with Gracie Bard on the front cover of Strength & Health for April 1940, the most popular and best-selling issue to date. This was followed by Grimek's Mr. America triumphs in 1940 and 1941. So far was he ahead of any other bodybuilder of that era that a rule, aimed at Grimek and Hoffman, was adopted prohibiting previous winners from entering the contest.

It was at this climactic juncture, with Grimek on the verge of becoming an unassailable physical icon, that Hoffman contrived a unique way to promote weightlifting, Strength & Health, York products, and himself. In December 1940 Bob, John, Gracie Bard, and Tony Terlazzo embarked on a fourteen-thousand-mile western trip. York's oldest revolving bar, made in 1929, was straped to the front bumper, and the car, with Bob's typewriter in tow, was packed full. The gang presented exhibitions and clinics in Columbus, Denver, Boise, Spokane, Seattle, Portland, and various locations in California. In San Francisco, however, Grimek, as an archetype of both strength and physique, was challenged from an unexpected quarter. Karl Norberg was born on January 5, 1893, seventeen years earlier than Grimek, in the village of Grimes in north Sweden. Coming from a family of fourteen, he learned the meaning of hard work early. At age 12 he was doing a man's work in a saw mill, putting in 12 hour days, six days a week. Later he worked on the railroad and in logging camps and served in the Swedish Army Engineers during World War I. Upon migrating to the United States in 1927 he pursued similar lines of manual labor in northern California until 1934 when, in the heart of the Depression, he found himself unemployed. Desperate for work, he joined many others seeking stevedore jobs on the dockside of San Francisco. Though known for his strength among family and fellow workmen since his youth, Norberg had never touched a barbell and had never publicly displayed his muscular might. Confronted by a job interviewer to prove his worth as a stevedore, "he reached down and picked up two-100 pound bags of sugar," according to a 1965 account by Vern Weaver, "and proceeded to press them overhead several times with ridiculous ease. The interviewer was so impressed he hired Karl on the spot."15 As was the case with Grimek, such impromptu feats, especially in the overhead press, constituted the truest tests of great natural strength. Later Norberg applied his special gifts in the more lucrative, though hazardous seasonal work of salmon fishing in the Bering Sea off the Alaskan coast. This dangerous and demanding occupation inspired the admiration of his fellow longshoremen during the winter months who respectfully referred to him as "The Noble Norseman" or the "Big Swede." It was with this reputation as a local strongman in 1941, as he approached the half century mark, that he was confronted with the likes of Mr. America, the epitome of physical prowess, in his hometown. Gord Venables related their encounter in his "Incredible But True" column of Strength & Health.

John Grimek tells me the naturally strongest man he ever met was in San Francisco. Two months ago Grimek was giving an exhibition at the Golden Gate City's Central Y. He announced that he was about to press 270 pounds. While getting set for his attempt there was a commotion in the audience. Several fellows shouted out that they had a man with them who could press more than Grimek. Grimek asked the man to come up to the stage. He was a little reluctant at first but the man's friends urged him to have it out with our "Mr. America." He was Karl Norberg, a 48 year old fisherman, and a very rugged individual. Grimek agreed to go first and press 240, which he did with absurd ease. Norberg took the 240 but with his hands in the palms out position, like in a regular curl! With very slight effort he fast curled the 240 to his chest! (At this point his palms would be facing in.) He continental pressed this poundage. There was a deafening applause and some of the crowd shouted for Grimek to try a press in that fashion. Without hesitating Grimek made a fast regular curl with the 240 and military pressed it! More deafening applause. Norberg asked for 250. The exhibition that Grimek was to give was turning into a contest. Norberg curled and continental pressed 250. Then 260! Grimek took his next attempt with 270 pounds which he likewise curled and military pressed. Norberg told John that 255 was the most he had ever lifted but he wanted to try that 270. Grimek says that it was incredible the ease with which he fast curled 270 to his shoulders but in pressing it he had great difficulty, there was considerable back-bending, leg bending and jerking but he made it.

John then took 280 which he curled and pressed to terrific applause. The audience shouted for the fisherman to take a turn, his friends wanted him to retire in view of his age, but Norberg was enjoying the contest and got set for a try at 280. He made a wonderful try but failed to curl the weight.16

Several features of this remarkable performance quickly captured the imaginations of iron game buffs. First, neither participant had been training for this showdown. Grimek was no longer doing serious competitive lifting, and Norberg had only just started lifting weights in 1939. It was a totally impromptu performance, so much so that Norberg had no idea of proper pressing form, and Grimek had to adopt his challenger's unorthodox palms-out style, thereby increasing the level of difficulty. Mr. America had everything to lose and the Swedish fisherman everything to gain through this chance encounter. But each acquitted himself well, and they developed a lasting mutual respect. It was one of the great moments in iron game history. Unquestionably it was an incredible human interest story, but how authentic were the lifts? The most remarkable aspect of this display of muscular might was the poundages hoisted. While Norberg was probably as oblivious to the amount of weight he lifted as he was to the form he employed, Grimek, as a competitor, knew exactly what was on the bar. Prior to his encounter with Norberg, his previous best press was 285, done during one of his serious training spells. On this occasion, however, he fast curled and military pressed 280 with his hands in the palms-out position and with no special training on this awkward movement. It is highly unlikely that Grimek could have done that much. A plausible explanation for this anomaly, aside from whatever liberties were taken on form, is that Grimek was using the stage barbell that Bob brought along for his bent pressing exhibitions. John Terpak estimates that it consisted of a shorter (six foot) bar, two hollow 25 pound plates with sheet medal covering, and specially machined smaller plates. Actual lifts performed on this bar were 40 to 50 pounds less than face value. If Norberg and Grimek were employing this bar, as seems likely from pictures and descriptions, they were performing presses in the 220 to 240 range, still quite respectable for the times and the kind of grip being employed.17

With regard to who really won this test of natural strength, it is a bit like comparing apples and oranges. Although Grimek lifted more weight, he was nearly two decades younger than the Norseman and trained with some of the world's most elite lifters in York. Much has been made of Norberg's amazing strength in old age--that he held a pair of 80 pound dumbbells at arms length in the crucifix position at age 69, performed a 415 bench press at 70, and bench pressed 300 thrice on his 80th birthday.18 But at the time he encountered Grimek in 1940 he was just 48 and presumably capable of even greater strength feats. Critical also in estimating relative superiority is the fact that Norberg outweighed Grimek, perhaps by as much as forty pounds. Considering that Norberg's lack of weightlifting experience was cancelled out by Grimek's having to adapt to Norberg's unusual pressing technique and that age and bodyweight factors cancelled out each other, Grimek in the final analysis probably deserves credit for the win on the basis of weight lifted. As a result of their encounter, Grimek and Norberg developed a strong and lasting mutual admiration for each other. A quarter century later Grimek still regarded Norberg as "in a class by himself, regardless of age," and Norberg retained the June 1941 issue of Strength & Health in which their momentous encountered as "a treasured souvenir."19 On Karl's eightieth birthday they exchanged greetings, with Grimek generously referring to his former adversary as "one of the great strongmen of our era."20 Of course the same could be said for Grimek. Like Norberg, his natural physical assets were so extraordinary that it was never necessary to rationalize or compensate for any deficiencies. Still one cannot help wonder how much different their encounter would have been had Norberg been 25 years younger, Grimek 25 pounds heavier, and both been training regularly. Their respective approaches harked back to an earlier era--when the true test of a lifter's worth was raw natural strength. It was this quality, melded with physique, that gave the AAU Mr. America contest such a classical look in the golden decades after World War II and ensured Grimek's status as one of the most important physical culture icons of the twentieth century. What needs to be understood is that Grimek was a strongman, not a weightlifter, and that the most lasting legacy to his greatness as a bodybuilder is that he was as strong as he looked.

Footnotes ¹Interview with John Grimek, August 28, 1987, York, Pennsylvania.

²See Bob Hoffman, "Weight Lifting Shows and Events," Strength & Health, II (May, 1934), 22.

³A revealing examination of the life and lifting career of J. C. Hise is available in Joe Roark's Musclesearch, issues 8, 9, 11-12 & 15-17 (Aug./Sept. 1986-Feb./Mar. 1988).

4Bob Hoffman, "National Weight Lifting Championships," Strength & Health, II (July, 1934), 27.

5"Reports of Lifting Shows and Events," ibid., III (July, 1935), 78.

6Interview with Grimek and "Reports of Lifting Shows and Events," Strength & Health, IV (August, 1936), 30, and (September, 1936), 30.

7Ibid., V (August, 1937), 10.

8Bob Hoffman, "Who will Win the Championships?" ibid., VI (June, 1938), 47.

9Bob Hoffman, "N. A. Championships," ibid. (September, 1938), 5.

10Jay C. Gee, "Highlights at the Championships!" ibid., VII (January, 1939), 5-6.

11"Weightlifting News," ibid. (October, 1939), 5.

12Bob Hoffman, "1940 Senior National A.A.U. Championships," ibid., VIII (July, 1940), 5-6.

13"Letters from Readers," ibid., VII (October, 1939), 9.

14Interview with Grimek. Also see Bob Hoffman, "Weight Lifting Around America," Strength & Health, IX (March, 1941), 24.

15Vern Weaver, "Karl Norberg, the noble norseman," Muscular Development, II (September, 1965), 22. For other biographical accounts on Norberg see Hal Stephens, "Phenomenal Karl Borberg," Iron Man, 20 (May, 1961), 14-15; and Ray Van Cleef, "Karl Norberg, Superman at 70," Strength & Health, XXIX (July, 1962), 22-23, 51, 53-54.

16Gord Venables, "Incredible But True," Strength & Health, IX (June, 1941), 20.

17Interview with John Terpak, December 14, 1992, York, Pennsylvania. In an article on the gang's western tour Hoffman, through a series of specious rationalizations, virtually admits that his stage barbell was at least 20 pounds lighter. Bob Hoffman, "Lifting Around America," Strength & Health, IX (July, 1941), 13.

sup>18See Stephens, "Phenomenal Karl Norberg," 15; Van Cleef, "Karl Norberg, Superman," 54; and "Mail from Muscledom," Muscular Development, X (June, 1973), 6.

19Grimek also retained his strength (and appearance) into old age. That he could "still squat four reps with eight plates" (405 pounds?) At age 84, as asserted by Lonnie Teper, strains credulity. See Lonnie Teper, "News & Views," Iron Man, 58 (April, 1999), 24.

20Weaver, "Karl Norberg," 45, and Van Cleef, "Karl Norberg, Superman," 51.

21"Mail from Muscledom," Muscular Development, X (June, 1973), 6.




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4th Annual ML Strength Performance Conference - Nov 12th White Plains N.Y.

The 4th Annual ML Strength Performance Conference will be taking place on Saturday, November 12th at the ML Strength Facility in White Plains, New York (20 miles outside of New York City). This year, ML Strength have joined forces with SMARTER Team Training to create a dynamic conference that is more hands-on and practical than your typical lecture only format. All of this year's s...peakers will create hands-on, full engagement presentations that will force participants to get out of their seats and truly learn by doing. This will be a great opportunity for attendees to learn from those that work with professional athletes, collegiate athletes, youth athletes, and America's top business executives.


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PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 28 - (Part A) - TRAINING SCHEDULES OUTLINED: MEANS OF SPECIALIZING FOR IMPROVEMENT - By Mark H. Berry

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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PHYSICAL TRAINING SIMPLIFIED - The Complete Science of Muscular Development - (circa 1930) - CHAPTER 27 - Part B - SPECIAL APPARATUS YOU MAY MAKE. VALUABLE MEANS OF AIDING YOUR DEVELOPMENT - By Mark H. Berry

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

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

A helmet for wrestler bridge practice is needed by the majority of bar bell men. Both as a lift and as an exercise, the wrestler bridge is uncomfortable to many, so a helmet will solve the problem of making neck exercise comfortable. I made one of sweater material, using several layers to insure protection of the scalp. The band which runs over the crown of the head should be thickly padded, while the hand which encircles the head need only be of one thickness. The crown bank should run to the bottom, otherwise you will be annoyed by the ridge were the bands cross. This helmet can be quickly slipped on and off with no trouble. It is worn with the top bank running from front to back.

Reference to the illustrations will give you a few ideas as to how supplementary exercises may be taken with the use of special contrivances. You may add very good ones for every part of the body. It is even possible to work out a complete system, using nothing but the counter-weights and other apparatus we have shown, although our intention was merely to suggest something which would add novelty to the bar bell training program.

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

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

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

Be content at first to practice a few easy movements to get yourself accustomed to the exertions, then by easy steps you may progress to more difficult feats. We would suggest at first doing only a few repetitions of the preliminary stages for two or three days. After getting properly adjusted on the apparatus, sit back and then practice allowing the knees to bend, the buttocks dropping down as low as possible, still keeping the body upright. Practice several repetitions of this movement and let that suffice for the first few work outs on the Roman apparatus. Then, later accustom yourself to letting the body hang straight down as far as possible; on the column you may hang straight down, the weight of the body suspended from the knees; on the chair, you may hang back to the floor; on the board, lie back as far as possible.

Regain the sitting position by reversing the procedure; double the body up before attempting to raise to the sitting position. Practice that movement several times for the next couple of days. You should soon be ready to practice holding the position when the body is suspended straight out. Practice a couple of weeks at these preliminary exercises before advancing to the use of a weight, and you won't have to get over any feeling of soreness.

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

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

THE ROMAN BOARD

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


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