AN ABBREVIATED PROGRAM OF BODYBUILDING

Many times a pupil may find himself without sufficient time for a complete and heavy workout period for one night or for a lengthy period of time. Others will find that they never have time for a long program of exercise.

For these we present the following program as being one of the very best for the purpose. Not only is it the very best for the purpose. Not only is it a good program for keeping in condition but it is also a good program for all-round muscle development. We have used many abbreviated programs but find this one is the very best that we have found so far.

It is also a good foundation program from which to build up a more varied program. If you have time for it you could add a press from behind neck and a curl. If you have a tendency toward adding weight around the waist you might want to add some abdominal exercise. Or you can add any

other exercises where it seems you need work. But, as we have said before, this is an abbreviated program developed and arranged for those who find they haven’t time for a larger program of exercises. Also it is ideal for those who are low in energy and cannot gain well on a heavier program. It is also a very ideal weight gaining program, in fact, one of the very best, using, as it does, the largest muscle masses in the body. For all these things we can recommend it very highly.

There are only three exercises – the supine press on bench (of course, if you do not have a bench or anyone to hand off the weight, you can perform the exercise on the floor), the two arm rowing exercise (if you do several sets of this exercise we recommend you do part of the sets with bar pulled to abdomen and the others bar pulled to chest;

this will work all the muscles across the back) and the squat.

We recommend that you do the supine press 12 repetitions and the rowing exercise 12 repetitions and the squat 20 repetitions. You should also develop a similar breathing system with the rowing and supine press. That is, take two deep breaths while weight is on the floor between repetitions of the row, and two deep breaths while weight is at straight arms length in the supine press. Hold the breath while doing the supine press just as you do in the squat.

You should work up to 4 to 6 sets in each exercise.

If you do this, you should perform some of your sets of squats with different repetitions, as for instance, the first set with 20 reps, the second set with a heavier weight for 10 reps, the third set with a little less weight for 15 reps and the fourth set with more weight and 10 reps.

In any case you should always follow each set with a set of pullovers. Follow other training advice as given earlier in the course. Followed properly, and with many sets, the above program can become one of the fastest weight gaining programs in existence as it uses nearly all the large muscle masses of the body.

MORE ABBREVIATED PROGRAMS

There are several reasons why some men find it advantageous to practice on an abbreviated squat program.

One is that they don’t have energy enough for the other exercises, and as the squat is the key exercise they eliminate some of the others. There have been many cases where the pupil practiced nothing but the squat and made amazing gains in bodyweight. It might be thought that this specialization would result in large legs and nothing else, but such was not the case, as the pupils made gains in the size of the chest, arms, neck, back, etc. These parts likewise

increased in strength. It is because of these characteristics that the squat is termed the “Growing Exercise’’.

It is often found that such as abbreviated program is the only way to force some stubborn cases to grow. Once they are on their way to gaining, other exercises are added.

Also it is sometimes the desire of some people to gain weight only. They have little interest in general proportions etc. They just want improved health and normal weight. To these this abbreviated program is ideal. Also, if at some later date they wish to bring their other proportions up they need only adopt exercises affecting these parts.

Many fellows have found it wise to use nothing but the squat and perhaps one to three other exercises. They will perhaps use the press behind the neck – and rowing exercise – or perhaps they will adopt some favorite lift of exercise that affects some part of the body that they are particularly interested in developing. However, they retain their key exercise, the squat, as their main exercise.

In these abbreviated programs the pupil is usually advised to so several sets of the squat. Often he will start with 10 reps, then rest and do 15 with a lighter weight, then rest and do 20 with a still lighter weight. Some men follow the practice of doing as many as 5 sets of squats of various numbers of repetitions and weights.

The same breathing methods and other practices in general are followed as given in the first standard program.

We list later variations in programs for those who have tried the first or standard program for at least 3 months and wish to make a change.

Press – Chin – Squat Program

Here is an abbreviated program that has given very good results. It consists of but three exercises and yet they are so well chosen that they cover most of the major muscles in the body.

You should first perform the two arm press either in the continental style or the military style, or if you prefer, the press behind neck. Use only one style in your program.

Follow this with the two arm chin. Be sure to make your chins complete by straightening the arms out when you come down and then pulling up until the bar touches the chest when coming up. Follow the chin exercise with the squats. We suggest that you do 10 to 12 repetitions in the press and 10 to 15 in the chin and 20 to 25 in the squat. If you find it develops you better you can use the split repetition method on this abbreviated program, however, it would be wise to first try the above named repetitions as they are most successful in the majority of cases. Work out

two or three times a week on this program. Also include the pullover in this program following the squat.

The Clean and Press – Rowing – Squat Program

Another wonderful program that has proven to be a marvelous all round developer is as follows:

First perform the clean and press. This is an exercise that we rate as a body builder along with the squat. One could perform it alone and obtain marvelous results if he were to work hard enough at it. By using it along with the squat and the rowing exercise you have an unbeatable combination. This program would come under the heading of an abbreviated program. It requires considerable explanation.

In the proper performance of the clean and press for a growing exercise you should use the same breathing methods that you use for the squat. You should work up to about 15 reps in the clean and press. Then add more weight.

If the pupil will follow carefully, we will give a description of the proper performance.

Bend over the bar and grasp it at a little over shoulder width over grip. While keeping the legs almost straight, stand up, and as you do so pull the weight in to the shoulders. You should take a very deep breath as we have

told you to do in the squat, and hold the breath until the weight is at the shoulders, after which you expel the breath and take another quick and VERY LARGE breath. In pulling the weight to the shoulders, make the movement with the arms as much as possible. Use the legs no more than necessary. You see, we want to make it as much an arm and shoulder exercise as possible. Now, after taking the deep breath at the shoulders, press the weight overhead.

In starting out you will probably be able to pull the weight up with the arms alone and to press the weight in military style, but as you progress in repetitions you will find that you will have to use the legs a bit more in pulling the weight up ad that you will have to bend the back considerably to press overhead. This is proper, as by thus performing it you will be able to do more repetitions with more weight.

As you finish the press you will expel the breath and lower the weight to the floor. Now, while resting the weight on the floor, do your deep breathing, as in the squat. You will probably not take over two or three deep breaths between lifts, then hold the last one and pull the weight to the shoulders and perform another complete lift. Repeat thus until you have completed the full 15 reps. You may perform a set of light pullovers after this exercise.

The next exercise is the Two Arm Rowing Exercise.

It should be performed as given earlier in the course.

Now perform your squat, also a given earlier, doing 20 to 25 reps. After your final squat perform another set of light pullovers.

You should feel that you have had a very good workout after this. If you like, you may, on some of the first clean and presses, lower the weight to arms length only and just hold the weight in the hands against the thighs while doing your deep breathing, then pull the weight from here to the shoulders for the next rep.

Clean And Jerk – Press – Squat Program

This exercise is the same as the one above except that you use the clean and jerk instead of the clean and press. It is more advanced in that you use more weight and clean with as much leg action as necessary, then start the press with a drive of the legs by bending and then straightening them quickly, then finish by pressing to straight arms length. Do this exercise first then your squats as usual. This program will give you rugged power as well as unusual development and is a favorite program of Doug Hepburn.

Specialized Squat Program

We have mentioned this program before. It is very effective where the pupil desires nothing but added bodyweight. Some pupils have found it a very fast method of gaining and they later adopt more varied programs. It is also an excellent program for when a pupil’s time is very limited. It has great chest developing qualities. In this program you use nothing but the squat and the pullover or Rader Chest Pull. You perform the squat first and just as given previously, and then follow it with a set of pullovers.

If you feel you have the energy, you may do still another set of squats using either 20 or 15 or 10 repetitions and then another set of pullovers. Some pupils thrive on several such sets. Other training principles involving diet, rest, sleep, etc., are the same as given for all other programs.

SPECIALIZING ON ONE EXERCISE FOR