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STRENGTH

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BODYBUILDING

(Continued from page 43)

ous training. But there is no harm in trying your program if you wish, it may benefit a man of good energy, plenty of ambition, youthful exuber-

ance.

QUESTION 7: Is it advisable to cheat slightly in some exercises in order to use more weight?

ANSWER: I am not in favor of much cheating. Every movement is designed to develop a certain group of muscles, and when cheating is done it makes the exercise a poor one for two groups of muscles instead of a good one for one. Over a period of many years it has been found that the people who don't cheat get the best all-around results. By cheating you will get a fair measure of strength, considerable bulk, but not the finely moulded definition and 'shapeliness of muscles which comes from performing the exercises correctly.

In all my training I am a great believer in the Medium, Light and Heavy System. One day a week in which heavy weights are used. On this day you try to equal or exceed your best of the past. Using heavy weights you

1952-Complete, except Feb, July will find it hard to do three times five,

1953-Complete

1954-Complete

1955-Complete

1956-Issues to date

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or two times eight without cheating. But select a weight which will permit you to do at least some exercises absolutely correctly. Don't cheat until you must, and if this is too soon, use less weight the next time. On the medium day, select the most weight you can perform correctly most of the repetitions, with 12 being the maximum. If you can't do 8 or 9 reps without cheating, use less weight the next time. And on the light day which is usually Wednesday for us, select a weight you can do correctly at least 15 reps. Don't cheat at all this day. For fellows who are very ambitious, who have good energy and recuperative power I am in favor of doing something five days a week, with two days of complete rest. You can not work on your nerve always, but if you don't make demands on the muscles at times you can not expect them to reach their limit in strength and development. I have seen many body builders who usually did cheating exercises, make substantial gains in all measurements when they started to do the exercises correctly. It is not a happy accident that all of the Mr. Americas and weight lifting champions have been York trained men. They may have tried other systems, but they laid the foundation for their great strength and development by training the York way. After they have become famous, such as Delinger, Ross and now Schaefer they tie up with another outfit simply to make money. When they sign a contract they permit the company who "buys" them to say anything they want, to make any claims, but the fact remains, all the Mr. Americas from start to finish have started as York men. This is certainly an indication that York methods are best.

QUESTION 8: Can strength exercises such as three sets of five repetitions in the dead hang clean be incorporated in a body building course with other back exercises being with light weight and ten to twelve reps?

ANSWER: In my favorite course of exercises, the Simplified System, posed

for by Steve Klisanin, which we offer free to any reader who will send us a dime for postage, I recommend the medium, light and heavy system. On the medium day, we use 12 repetitions, on the light 15. These exercises include the continuous pull-up and press, the deep knee bend and press, the pullup from floor to chin, and the flip snatch, a form of repetition snatching. You can plainly see that these are similar to the exercises you ask me about. On the heavy day I prefer the 8 and 7 System to three sets of five repetitions.

QUESTION 9: What is the highest number of reps you would recommend definition course?

ANSWER: This depends upon the exercise. Hundreds of repetitions of leg raises or sit-ups on an inclined board would not be too many for the mid-section. I have often done a hundred deep knee bends with a hundred pounds. But I do this more to improve the respiration than for separation or definition of the muscles. In deep knee bending you could perform series of 25 movements each. In any other movement I would suggest that you select a weight which would not permit more than twenty-five movements. If you can do more than this you would be wise to increase the weight. Once again, this is a matter of improvement and must be determined largely by the natural ability of a man.

QUESTION 10: The tenth and final question is the one which most of the fellows are concerned about. They are afraid that weight lifting will make them muscle bound. I know that muscle extension exercises as well as muscle contraction exercises plus massage can help, but here are some of the questions: Do you have to avoid strict style exercises? Should calisthenics be performed on the off days? Why is it that body resistance exercises such as push-ups are not supposed to make a person musclebound? In general, can you give us some definite style of exercise or other means by which we can build up our bodies to top perfection without the danger of being too stiff or too tight for other sports? Also in regard to swimming, it is known that many Mr. Americas have been good swimmers. Some refuse to believe this. Can you give some information on how fellow can get a Mr. America build. and still be loose enough to be a good swimmer? How about working out with weights for about two hours three times a week and practicing swimming for about one hour on the other three? Some of the fellows think it is best to do one or the other, but the two together do not mix. What do you say? Most of the fellows feel stiff in the back particularly around the pec and shoulder area, reasoning that it comes from bench pressing. That why they contend that it is impossible for a person to be a Mr. America and still be a good swimmer. Do you know of any exercise which would offset this stiffness and loosen the shoulders for swimming before it becomes too late. to do anything?

Well this is the lot, and I certainly hope that you can do something about it. There are almost as many ideas and controversies existing about weights as there are weights themselves. The ones listed above are about the most general. Some of the fellows don't give a hang about swimming or

STRENGTH

AND

HEALTH

being musclebound as long as they have the build; others want only a decent build and strength for such sports as football, etc. As the club members increase, so do the different factions. I want to thank you for listening to our problems and will be waiting for your reply.

over

-Joe Cerverizzo, 456 Autumn Ave. Brooklyn 8, N. Y.

ANSWER: Joe, your last question requires a book length answer. I often say regarding this musclebound myth, if we had just one athlete who trains regularly with weights and is a good athlete, and that man was Reverend Bob Richards, that would be enough answer to prove that weight training is of benefit to an athlete. But we don't have just one, we have hundreds. Bob Richards has pole vaulted over 15 feet hundred times, more than any other man in the world, past and present. He's not a big man, inches shorter than other star athletes, yet on several occasions he has won the national decathlon championship. In these events he is a superlative performer in every event. I saw him in the Pan American games at Mexico City, and was pleased to see his wonderful form in every event. He was a splendid high jumper, a great broad jumper, a fine hurdler, the best pole vaulter, a great performer with the javelin, with the shot, the discus, could run like the wind in the sprints and the hurdles and do well enough in the 1500 meters.

He's a busy man, a hard worker, a minister of the Gospel. When he was in York he did not practice any of his events, it was winter and he could not. He trained exactly as I did to improve my athletic proficiency. I would go through my weight-training program, play a few games of handball, run a few times around the gym, and swim a few lengths. This put me in shape to do well in any event. Bob Richards would train with weights in our gym, usually being alone at the Y he would run around and throw baskets, and then swim. Saturday night he went

to Madison Square Garden and pole vaulted 15 feet 4 inches which was his best at that time. He came back to York, delivered a sermon the next morning, drove to Akron, Ohio, 350 miles, and delivered a sermon there. Only through weight training is he enabled to follow his great program.

BIG 12 SPECIAL

The York Big 12 Special is not only the fastest selling weight training set in the world today, but also the most complete. No other company can match the quality and all the features of this great set. Note that you receive two complete sets, 4 bars and 8 collars, for heavy and moderate dumbell training, for iron boot, swingbell and leverage bell training. Note that you receive the most extensive assortment of training courses.

The special gift of Advanced Methods of Weight Training, including 24 complete, well-planned courses and 15 methods of weight training, makes the York set vastly superior to any other. You can be proud to own a York Big 12 Special. It is a complete gymnasium which will serve you, your family and friends for a lifetime.

1. 200 pound York Deluxe Barbell consisting of a 5-foot, solid steel, knurled, machined and polished bar, heavy duty, "locktite collars,' just a turn of the hands locks them in place. 4 each of 14, 22, 5 and 10 pound plates, 4-25s.

2. Pair of 14" solid steel, machined dumbell bars with revolving hand grips, four outside lock collars and a wrench.

3. Pair of Iron Health boots with straps. York was the first to sell Health boots, which permit many exercises to develop the legs and strengthen the midsection.

4. Heavy duty head strap for neck development. A good, substantial strap which will give you years of service.

5. Wrist wrestler to develop the hands, wrists and forearms. A fine developer.

6. Pair of nine-inch bars to be used in dumbell training and iron boot exercises.

7. The solid steel bars can quickly and easily be made into swing bars, another York "first"; York leads, others follow. With the swing bars you can practice many new and different body-building exercises.

8. A pair of the new solid iron York Kettle-bell handles that makes possible an entirely new set of dumbell movements.

9. Book containing York barbell and dumbell courses 1 and 2. A complete body-building course without an equal.

10. Book containing York barbell and weight-lifting courses 3 and 4. Repetition weight-lifting exercises which have proven to build greater physical ability than any other courses.

11. A book of York leg-developing exercises, three complete courses, three wall charts.

12. Bob Hoffman's latest book of courses. The Swing bar system of training, 48 exercises.

Aristocrat type, including spring steel knurled chromed revolving barbell sleeve, and Aristocrat dumbell-swingbell, with hand-fitting polished chromium revolving sleeves and wrenchless collars.

The purchase of any of the York BIG 12 SPECIAL combination sets. represents a saving of many dollars. For example, the 240-lb. Deluxe type York BIG 12 SPECIAL is priced separately at $51.50. You John Grimek, "Mr. America," receive all of this equipment in this combination set for only $39.95. "Mr. U.S.A.," "Mr. Universe" This amounts to a saving of $13.55 on this set. Besides Richards we have many other and a weightlifting champion, track, swimming, golf, rowing, base-recommends York methods and If you live in Pennsylvania, add one per cent state sales tax. ball, football stars, boxers and wrestequipment. lers, who are men. weight trained Thirty years ago I found that weight training improved me sensationally at my favorite sports. Since that time I have never ceased to extoll the merits of weight training for athletics. Thousands have taken my word for it and have benefitted greatly. It would take a book to tell you about all of them, but we have written about many in the pages of this magazine.

You talk so much about sore spots. All I can say is that your fellows are not training right. You have been reading other magazines and doing a lot of exercises which are not natural, which do not build coordination and which unnaturally strain the muscles. (Continued on page 46)

DECEMBER, 1956

York Barbell Co., York, Pa.

I want you to ship me immediately the York Big 12 Special this price covers. Please send the set I have checked below.

() 240 lb. Deluxe type York Big 12 Special () 340 lb. Deluxe type York Big 12 Special. () 240 lb. Aristocrat York Big 12 Special. () 340 lb. Aristocrat York Big 12 Special

$42.50

$52.50

$62.50

Name.

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(All sets are shipped F. O. B. York)