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A Manual of Sensible Physical Culture
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This text is copyright Craig Staufenberg (2009) and released under the Creative Commons
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The material within this book is for informational purposes only. The author or anyone else
affiliated with this book may NOT be held liable or otherwise responsible for damages of any
kind allegedly caused by reference to this book. The material in this book is NOT intended to
substitute for seeking a qualified medical professional. It is always recommended to consult
with a qualified medical professional before undertaking any diet or exercise regimen. The
exercises presented within this book are advanced and technical in nature and should not be
attempted by anyone without prior training experience, and should NOT be attempted by
anyone who can not heed common sense regarding safely learning and experimenting with
exercise methods and techniques.
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Thank you
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CONTENTS
PART ONE
Chapter 1
What is Physical Culture? 5
Sandow’s story– Take 1 5
The Body and the Western World 6
Railraods, Industrialism, Mass Media and the New World 7
A Receptive Mass 9
Sandow’s Story– Take 2 10
The Father of Physical Culture 12
Chapter 2
Physical Culture’s Philosophy 15
Circulation 15
Suspicion 16
Nerve Force 17
Aiding Nature 19
Form and Function 20
Sandow’s System 21
Liederman’s Secrets 22
Chapter 3
The Body and its Anatomy 25
Abdominals 25
Chest 26
Back 26
Shoulder 27
Upper Arm 27
Forearm 27
Upper Legs 27
Calves 28
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Chapter 4.
The Lifestyle 29
Proper Sleeping 29
Proper Bathing 32
Proper Clothing 34
Proper Training 35
Proper Breathing 36
The Viking’s Breathing Exercises 37
Proper Relaxation 38
Inch’s Self Massage 39
Chapter 5
The Diet 43
Proper Digestion 43
How Much 45
How to Eat and Drink 46
What to Eat 47
Weight Loss, Weight Gain and Health 51
PART TWO
Chapter 6
Training with Apparatus 54
One–Handed Snatch 67
Two Handed Snatch 58
Two Hands Military Press 59
Double Handed Lift while Lying on Back 60
One Hand Clean and Pull In 61
Two Hands Deadlift 62
One Legged Dead Lift Exercise 63
Straddle Exercise in Lowered Position 64
Leg Exercise Stepping Up 65
Back Roll and Jerk 66
Rectangular Fix 67
Special Grip Exercise 68
The Bent Press 69
Dumbbell Juggling 70
Single Handed Dumbbell Swing 71
Two Dumbbells Simultaneous Overhead Lift 72
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One Handed Military Press 73
Holding at Arm’s Length 74
Anterior Shoulder Raise 75
Overhead Dumbbell Swing 76
Standing Chest Fly 77
Slow Punching with Weights 78
Dumbbell Curls 79
Dumbbell Circles 80
Chest and Back Extender 81
One Arm Expander 82
Crucifix 83
Squat Extension 84
String Pull 85
Kettlebell Extension 86
Kettlebell Press 87
Chapter 7
Training without Apparatus 89
The Intestinal Reveille 91
Cat Stretch 92
Internal Squeeze 93
Trunk Circling 94
Sit Up 95
Side Sit Up 96
Reverse Sit Up 97
Leg Raising 98
Single Leg Side Raise 99
Balancing Sit Up 100
The L 101
Side Bend 102
Loin Strengthener 103
The Wrestler’s Bridge 104
Front Neck Bridge 105
Leg Loosener 106
Calf Stretch 107
Ankle Stretch 108
Knee Bend and Squat 109
Advanced Knee Bend 110
One Legged Knee Bend and Squat 111
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Leg Curl 112
Toe Raise 113
Ankle Resistance 114
Loosening the Shoulders 115
Floor Dip or Push Up 116
Dipping Between Chairs 117
Hand Stand Push Up 118
Pull Up 119
Neck Exercises 120
Relaxation 121
Contraction 122
Isolation of the Latissimus Dorsi 123
Isolation of the Trapezius Muscle 124
Controlled Isolation of the Trapezius Muscle 125
Isolation of the Pectoralis Major 126
Complete Relaxation of the Abdominal Wall 127
Depression of the Abdominal Wall 128
Isolation of the Latissimus Dorsi with Arms Extended 129
Shoulder Control 130
True Shoulder Control 131
Isolation of the Serratus Magnus Muscle 132
Isolation of the Intercoastal Muscles 133
Loosening of Deltoid, Latissimus Dorsi and Trapezius Muscles 134
Control of the Extensor Muscles of the Arms 135
Control of the Flexor Muscles of the Arm 136
Control of the Extensor Muscles of the Thigh 137
Control of the Calves 138
Control of the Thigh Biceps 139
INDEX 149
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Part One
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INTRODUCTION
Why You Need This Book
“The body is a perfect machine, and so little care will
keep it from becoming clogged and cloyed that it is the duty
of everyone to carry out the simple practices of physical
common sense.”
– Don Athaldo, Health, Strength and Muscular Power
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Sometimes their advice may appear to be contradictory,
when in fact no contradiction exists. A lively and healthy
debate was carried on by the devotees of Physical Culture
in the early years of the 20th century – from the debate
over vegetarianism versus meat eating to training with or
without apparatus – discussions we recognize today that
were already in full swing a century ago.
When possible and apparent, I will emphasize the
majority opinion expressed by these enthusiasts. For
example, drinking non–homogenized, non–pasteurized,
raw dairy products far and away overshadowed any
allowance of processed dairy items. Avoiding white–flour
products and other refined materials also dominated
the discussions. Regardless of the training methodology
favored by the individual Physical Culturist, all agreed that
only persistence builds muscle, and advocated training and
advancing according to your own abilities, not your ego.
Rather than focus on the very few Physical Culturists
who may disagree or simply disregard these issues, this
manual teaches the obvious consensus.
Truly, two people may read this book and come away with
two different approaches. Such different interpretations
mirror the depth and variety you find when reading the
source texts.
In the thousands of pages of source material which
inform this book, I never found even one Physical Culturist
who would recommend a single, uniform, universal path.
Instead, the authors always insist the reader learn his own
body and follow what works for him.
No magic formula, no universal balance exists out there
– only that found within.
In that spirit, this book offers no hollow promises: no
guarantee of “6–pack abs in 6 days” or “Gain 50 lbs. of
MUSCLE in a month!” That being said, you can certainly
gain a tremendous midsection using the principles and
exercises in this book. After all, Physical Culturists often
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considered the trunk the most important area to train for
both health and strength. You can also gain considerable
muscle using this book; Physical Culturists saw being
underweight as a health defect on a par with obesity.
You will find a wealth of instruction and accumulated
knowledge regarding health, strength and a balanced life
in these pages. Whatever your goals, we begin with the
foundation for the course: knowledge and understanding.
– The Author
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CHAPTER ONE
The Birth of Physical Culture
“When the importance of physical culture is recognized,
when men and women realize its true importance, it will enter
into every phase of human life. There is hardly a question in
life which physical culture should not be a part of.”
– Bernarr Macfadden, Physical Culture, 1906
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An absolutely thorough discussion of the movements and
concepts of the body throughout European and American
history lies beyond the scope of this book. For the moment,
we will briefly examine what made late 19th Century
Europe ripe for this movement to take hold.
The Western world did not completely ignore the body for
the two or so millennia between the Greco–Roman world’s
adoration and the birth of Physical Culture. Interest in
the classical Greco–Roman idealized form reignited during
the Renaissance, and periodically thereafter, right up to
Sandow’s time. Ideals of masculine strength always find
their way into society, and such ideals found an increased
swell with the rise of the nation–state in the 19th century.
Nationalism, with its idea of a united people and character,
blossomed in Europe, and with it a collective ideology of
inferior and superior citizens. One of the most prominent
ways this ideology was expressed was in the virility of the
people’s soldiers. Although these movements and ideas
may be considered as precursors, modern Physical Culture’s
perfect timing began with Sandow’s era.
Modern Physical Culture did not catch on during those
pre–modern eras for two major reasons: It was not a necessity
in the same degree that it became in the late 19th Century,
and the necessary receptive mass audience did not exist.
Physical Culture relies upon a displaced and disassociated
mass audience, and the media to disseminate its seed. Both
of these factors boomed during Sandow’s era.
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For a moment, imagine the changes that the mid–
to late–19th century brought to your lifestyle. Before
industrialization and urbanization, you grew up in your
somewhat isolated location – perhaps a town, a village or
nearby farm. You lived in an area as a community very
much adapted to, and in a deep relationship with, your
location and lifestyle. Your immediate environment, both
the human and extra–human environments, taught you
an enormous amount of knowledge regarding the life
you would live. In your pre–industrial milieu, you knew
what to eat because your village ate it. You knew how to
keep healthy and strong because health f lowed from your
lifestyle. Without an ignorant mass audience needing
instruction, Physical Culture could not have become a
mass movement.
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easily dismiss the early rail (which traveled about 30 miles
an hour). But compared to the previous modes of land
travel, this defined a quantum leap. Imagine our travel
technologies, from cars to airplanes, suddenly tripling in
speed and you can begin to grasp the changes the railroad
brought. Among these was a change in the whole concept
of “locality,” and this reduction in size affected Europe –
with its relatively small and unique nations – even more
dramatically than in other places reached by the railroad
boom. In America, the railroad further united the states
and opened up the continent.
The technologies of the Industrial Revolution similarly
changed life. Industrial production in many ways made
traditional ways of life – along with their traditional
modes of production – obsolete, ushering in an ideology of
newness, progress and freedom. The new industrial modes
were systematic and impersonal, based on a concept of
universal principles and production that would transfer to
the Physical Culturists. Just as anyone can manufacture
any item, anyone can manufacture any body. Much like the
positivists who measured and managed industrial production
down to a precise science of movements and progress,
the Physical Culturists defined their methodologies as
“scientific,” “progressive,” and “universal,” capable of
sculpting a perfect body from any raw material.
While the railroad consolidated once remote communities
into an interconnected network, the industrial shift caused
mass urbanization, which changed matters even more.
Industrialization and its subsequent urbanization displaced a
great many people from their indigenous surroundings. No
longer in their traditional homes or producing according to
traditional methods, this new population found itself in a radical,
fractured, permeable, anonymous and alien landscape.
The new metropolis demanded different skills than did the
farm. Knowing how to live in a fishing village works wonderfully
when you live in a fishing village, but such knowledge offers
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little when you move to industrial London. Urbanization brings
many benefits, but simultaneously squashes a tremendous
amount of knowledge through obsolescence.
A RECEPTIVE MASS
“Physical culture has become my life’s work, and it is my
ambition to see every person who comes under my care
molded as physically perfect as myself.”
– Don Athaldo – Health, Strength and Muscular Power
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and physical challenge. Looking out in the burgeoning cities,
we find not only an increasingly literate population, but one
physically suffering from its new lifestyles.
This new population also stands open, ready and willing
for the new invention called mass spectacle: vaudeville
and other forms of theater, the rise in professional and
collegiate sports, the previously mentioned rise in mass
publishing and journalism, and perhaps most importantly,
the spread of photography – with photographs, both
moving and still – becoming commonplace.
Through pure spectacle and striking imagery, the bodies of
the men of Physical Culture evoked the imagination and desires
within those who viewed them. Young men, throwing off their
parents’ confining responsibility for a more virile state of urban
bachelorhood, witnessed a wild and rugged individualism (a
philosophy doubly potent in America in the already–nostalgic
final days of the “Wild West,” already immortalized in traveling
shows, and books and widely distributed prints depicting events
such as Custer’s Last Stand).
This affected not only men, but a large female audience
as well. Two new societal roles, office worker and retail
shopper, gave women new roles outside of the home (a
loosely defined “liberation”). With images of attractive and
barely clothed men suddenly accessible in publications and
kinetescope films (conveniently placed in shopping districts
and other arenas), women consumed them in droves.
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Offering essentially a quick and private film screening,
Edison’s kinetescope provided a common amusement for a
small price. Featuring vaudeville performers, athletes, and
other curios, kinetescopes helped to create the first screen
stars, one of whom was the strongman Eugene Sandow.
Before becoming a screen star, Sandow had already
made a name for himself in Europe and America through
his widely popular shows featuring physical feats and
physique. Utilizing all the media available at the time –
popular theater and vaudeville, magazine and newspaper
stories, published books and articles, film strips and
scandals – he cemented his place as a media star in late
19th century popular culture.
Sandow ushered in a new understanding of health and
strength. Prior to the advent of this new popular hero,
the strongman was more likely found in the beer hall than
the health spa. The old–time strongman is perhaps best
epitomized by the transitional figure of Louis Cyr, a man
of tremendous strength and size. Almost perfectly round,
Louis Cyr represented the overindulgence frowned upon in
Physical Culture. By contrast, Sandow based his development
directly upon the measurements and proportions of classical
statues and the Greco–Roman ideal. While also quite strong
and athletic, Sandow’s finely chiseled and proportioned body
displayed classical beauty, a quality bound to be helpful in
an emerging popular culture that was increasingly visual.
Sandow purposely invited comparison to ancient ideals
and fine art by often posing as a statue come to life.
While aesthetically effective, his comparisons to such
“high culture” notions served a second purpose. Beyond its
aesthetic impact, this emphasis on artistic beauty created
an impression of upper class values and principles. While it
served to distinguish Sandow from the low culture sideshow
freaks and beer hall brutes, this emphasis on class also
created a legitimate context for public male nudity during
a fairly prudish time.
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Perhaps most important for the movement he spawned,
Sandow’s proportions and upper class identification allowed
him to morph from strong man to gentleman, reverting
endlessly back and forth. Not particularly large, Sandow
could throw on a suit after his shows and blend in with
the masses. Playing on the new idea of the anonymous
urban crowd (and the prevalent American mythos of the
self–made man), Sandow encouraged the idea that anyone
could become as strong and healthy as he was. The Physical
Culturist became another modern urban archetype, much
like the pickpocket or accountant. With a displaced
populace seeking roles to identify with, as well as guidance
regarding their failing health, Sandow paved the way for a
new industry.
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Macfadden began his activity in health clubs and holistic
doctors’ offices before moving his systems to print, and
from there he built a publishing empire. Spreading his ideas
about natural health, wellness and strength, Macfadden
authored numerous books and articles. Beyond his own
writing, Macfadden began to publish and promote others,
coining the term Physical Culture as the title of an aptly
named new magazine. The success of the magazine allowed
Macfadden to further develop the movement, and he
organized numerous physical exhibitions and competitions,
creating a model for the industry that lasts to this day.
Many more gentleman–athletes emerged, authoring their
own books and methods, their ranks eventually swelling
into the well–developed population we call the Physical
Culturists.
A concern with health, fitness, exercise, proper diets,
holistic wellness and healing, and advocacy of a balanced
life unites these diverse figures. While they often competed
against each other in the arenas of athletics and reputation,
Physical Culturists never primarily concerned themselves
with such ego–driven pursuits. At its core, Physical Culture
understands that without spiritual, physical and mental
strength – that is, without a properly balanced human
being – the flesh means nothing.
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CHAPTER TWO
The Philosophy of Physical Culture
“Let people at once and forever get rid of the notion
that this exercise is a mere play–spell, or that it is
only good to make athletes or acrobats. It is as much a
branch of education as any taught in our schools today...”
– William Blaikie – How to Get Strong and How to Stay So
CIRCULATION
“The 19th century’s preoccupation with the conquest
and mastery of space and time had found its most general
expression in the concept of circulation, which was central
to the scientistic social notions of the epoch.”
– Wolfgang Shivelbusch – The Railway Journey
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the flow of goods and materials. It was likened to a great
body, and in this body the circulation of materials was
considered as important as the circulation of vital fluids
and energy through the human body.
Once the cities adapted properly to the new understanding,
the final destination of this flow of goods was to be found
in the new concept of the retail store, a location radically
different from previous commerce in terms of shopping.
These new stores with their new goods were defined by the
rapidity with which goods could circulate, how fast they could
be sold and replaced, and, on a larger level, the circulation of
one batch of goods and replacement by a new one. Between
the obvious new biological understandings of circulation and
the understanding of the circulation necessary for industrial
capitalism, circulation was a key idea of the 19th century which
manifests itself bluntly in Physical Culture’s preoccupation
with the circulation of the body’s energy systems.
SUSPICION
“Experience has shown, and a true philosophy will always
show, that a vast, perhaps the larger portion of the truth
arises from the seemingly irrelevant.”
– Edgar Allan Poe
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ferreting out the hidden motives and concealed villainous
impulses in those otherwise deemed innocent – a concern
leading to a reexamination of the oldtime country folk, as
well as a drive to understand the new anonymous crowd. In
the sciences, Etienne–Jules Marey and Edward Muybridge
developed photographic methods to discover and display
the movements hidden within regular human motions.
Marey’s photography was used by industry to systematize
their employees’ movements. By identifying their best workers
and analyzing their every motion, they were then able to create
systematic descriptions of ideal motion for the rest of their
workers. In many ways, they began to replicate these human
elements – a development which represents a clear shift in
understanding to a new view of the human as a mechanism.
Like their industrial machines, the human can simply be
micromanaged and adjusted until the parts line up right.
This understanding leads directly to Physical Culture’s
philosophy of the scientific progression of their methods,
as opposed to what they described as the “violent methods”
of their predecessors. While Physical Culturists avowed the
unique individual nature of everyone and everyone’s unique
possibilities and capabilities, they also prescribed the same
movements for everyone in a very precise manner: a still
ongoing preoccupation in Physical Culture with proper form.
NERVE FORCE
“Just as the man of sedentary habits and weak body
possesses a correspondingly sluggish mind and lack
of energy, so he who assiduously pursues a physical
development gains not only that desired government of his
organs, but in marked degree obtains a thorough mastery of
his will and, consequently, an easy and contented mind.”
– George Hackenschmidt – The Way to Live
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“The muscles of your body are the slaves of your mind.
Whatever the mind dictates that the muscle shall do, so do
the motors of power expert themselves. Consequently, the
better condition your muscles are in and the more power
they have, the better able are they to fulfill the purpose of
your mind.”
– George Jowett – Muscle Building and Physical Culture
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AIDING NATURE
“Nature decided at the beginning of all life that strength
should be given only to those creatures that use it.”
– Don Athaldo – Health Strength and Muscular Power
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We now have a good understanding of the Physical Culture
philosophy, which advocates treating and understanding
the body in a scientific and progressive manner as a
manifestation of a greater and wiser natural process. The
Physical Culturist wisely and intelligently aligns himself with
his body and with nature, and does not impose or attempt
to force anything; over time, he aims to align further and
further, and in this aligning aims for a physical perfection.
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athletes and weight lifters remains difficult in early
Physical Culture. Even Tony Sansone was an accomplished
athlete, retiring early from modeling to run a gymnasium
to teach the principles of Physical Culture to youth. The
movement showed a general preference for functional
muscle that simultaneously displayed great beauty, a match
epitomized in in its founding father, Sandow. Striving for
a general physical competency, members of the movement
developed their attractive bodies. While contemporary
bodybuilding audiences dwindle due to the involvement
of chemically–induced aesthetics in today’s competitions,
the typical Physical Culturist’s body still appears rather
faultless a hundred years later, in both its development
and individuality.
SANDOW’S SYSTEM
“Habituation to exercise not only renders hard work
easier to perform, but it economizes the effort necessary
to accomplish it.”
– Eugene Sandow – Sandow’s System
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body’s strength as related to the youth of its atoms, which
renew themselves by working (exercising) regularly. The
work kills them and facilitates their rebirth.
Regarding training, Sandow espoused the ever important
mind–muscle connection. As he stated: “The difference
is great, as every learner knows or ought to know,
between going through certain exercises in a perfunctory
and mechanical manner, and putting the muscles to the
strain by concentrating the mind and will power upon
the manipulation of the weights, or whatever muscular
exercise is being attempted.” Sandow stands in strict
opposition to those beer–hall strong men of the day, men
who did everything to excess and believed that strength
came from over–consumption and excessive training.
Sandow espoused early on the moderate lifestyle that
Physical Culture adherents adopt. Rather than advocating
“violent” training methods, Sandow and later Physical
Culturists promoted the concept of training in a simple,
progressive, measured manner. The trainee should neither
embark upon –– nor progress in –– exercise, too heavily,
too fast, nor with recklessness. Most importantly, the
trainee must enter without ego and competition in his
mind, in order to fully avoid foolish over–straining and
over–training.
LIEDERMAN’S “SECRETS”
“A man can become stronger no matter how much
nature has handicapped him by giving him a lack of inches,
or a small frame. Even those in ill health can be made
strong, because exercise promotes health. In turn, muscle
can be made to grow on the healthy body and with muscle
will come the strength.”
– Earle E. Liederman – Secrets of Strength
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Physical Culturist Earl Liederman writes extensively
about the philosophy of the movement in his book Secrets
of Strength. stressing the primary importance of muscle
quality. While developing impressive–looking muscles
can be achieved fairly easily, Liederman argues that such
muscles not only function differently, but look different as
well. He argues that one type of muscle results from training
for “maximum contraction” and the other from training for
“real work.” Muscle quality goes beyond merely working
the muscles, but also involves strengthening the fascia, the
tendons and other connective tissues which aid in lifting
and athletics. Such “real work” develops the sinewy ––
rather than beefy –– muscle type.
Liederman also explores “strength through symmetry.” He
advocates developing the body as a whole, since weak links
snap the entire chain. Symmetrically developed muscles
aid the body by working together properly, evidenced by
Physical Culturists’ preference within weightlifting for
whole body lifts over isolation movements.
Liederman considers “the secret of nervous energy”
the real key to strength. The muscles always contain the
potential power to contract, yet remain motionless, until the
nerve message shoots from brain to muscle. It’s important
to never push beyond the well of nervous energy, to never
sit shaking and spent at the end of the exercise. When
training, you should never expend your energy beyond your
ability to replace it. It is better to retain reserves than to
exhaust yourself completely.
When commencing heavy and strenuous strength
exercises, Liederman recommends you stay on guard; he
feels you should always avoid overwork and/or training
according to an overly rigid and ill–fitting schedule. No
fixed schedule will suit in any and all cases. He identifies
the missing link as the complicated “personal equation.”
Like many Physical Culturists, Liederman considers
internal factors the most important: perfect digestion,
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a strong heart, and big lungs. In observing people who
fatigue themselves, he notices that calm men seem to
recover far faster than nervous ones do. Your training and
your life should invigorate, not drain. Liederman sums up
his training philosophy, and in turn that of many Physical
Culturists, in a simple statement: “If after your exercise,
your bath and your rub–down, you feel fit to battle for a
kingdom, then your schedule is right.”
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CHAPTER THREE
The Body and its Anatomy
“It seems to lend interest to Physical Culture practice if
one goes out of one’s way to learn the correct names of the
various muscles, at any rate, the names of the largest and
known ones. It is much better to be able to give a muscle
its proper name than to speak vaguely of ‘the muscle at the
back of the arm’ or ‘the muscle running down the side of
the neck”’.
– Thomas Inch – A Manual of Physical Training
ABDOMINALS
The rectus abdominis and the obliques compose the
main abdominal muscles.
The rectus abdominis form what most people consider
the abdominals: the front chunky section of the stomach.
This muscle group assists in flexing the body forward,
drawing the upper and lower body together.
Located to the sides of the rectus abdominis, the obliques
assist primarily in flexing the sides and rotating the pelvis.
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CHEST
The pectorals, the intercoastals and the serratus
muscles mainly constitute the chest. The pectorals
divide into the major and minor, often referred
to as the upper and lower aspects of the chest.
The pectoralis major covers the upper part of the chest
in a fanlike shape. The pectoral minor lies beneath the
pectoral major. The pectorals draw the arms forward and
across the chest.
The intercostals lie between the ribs and aid in movement
of the ribs.
The serratus magnus is found to the side of the chest,
and also aids in raising the ribs.
BACK
The back is composed of a large number of muscles, the
main ones being the trapezius, the latissimus dorsi, the
teres major and minor and the erector spinae.
The trapezius lies near the neck and between the
shoulders, extending down the length of the back along
the spine. It assists in moving the head, shrugging the
shoulders and raising the shoulder girdle.
Located to either side of the trapezius in the mid–back,
the latissimus dorsi assists in drawing the arms backward
and downward, and contributes greatly to the back’s width
between the armpits and hips.
The teres major and teres minor assist in rotating the
arm and pulling the arm backwards.
Located as two muscle columns along the lower spine,
the erector spinae are also known as the “loin’s support,”
as they hold the body up and assist in bending.
26
SHOULDER
Three main muscles compose the shoulder: the anterior
deltoid, the median deltoid and the posterior deltoid.
The anterior deltoid assists in pushing the arm forward,
raising the arm to shoulder level, and in some overhead
movement. Located on the front of the shoulder.
The median deltoid assists in raising the arm to shoulder level,
and in some overhead movement. Located mid–shoulder.
The posterior deltoid assists in raising the arm to
shoulder level and backwards. Located on the back side of
the shoulder.
UPPER ARM
The biceps and the triceps mainly compose the major upper
arm muscles.
The biceps consist of a two–headed muscle which flexes the
arm upward and inward. Located on the front of the upper arm.
The triceps consist of a three–headed muscle which extends
the arm. Located on the back of the upper arm.
FOREARM
An almost unrivaled complex and dense knot of muscles
compose the forearm. Some of the main muscles include the
radialis longus, the radialis brevis, the extensor digitorum
communis, the flexor carpi radialis the brachioradialis, the
palmaris longus and the flexor capri ulnaris. These muscles
aid mainly in flexing, extending, supinating and pronating
the hand and fingers.
UPPER LEGS
The quadriceps and the leg biceps or hamstring muscles
mainly compose the upper legs.
27
The quadriceps engages primarily to extend the leg and
adduct the legs. Located on the front of the leg are these
four muscles: the vastus externus, vastus internus, rectus
femoris and the adductor longus.
The leg biceps or hamstrings are located on the back of
the leg, and assist in curling the leg backward and upward.
CALVES
The gastrocnemius outer and inner heads, and the soleus
mainly compose the calves.
The gastrocnemius outer head and gastrocnemius inner
head extend the foot. Located as the main two–headed
bulk of the upper calf.
The soleus sits as the muscle column below the
gastrocnemius muscles. Assists in extending the foot and
rotating it inward.
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CHAPTER FOUR
The Lifestyle
“An essential point is, that the candidate puts his life
and soul into the study of proper training; enduring will
power is the mightiest factor for good results, and for the
production of men...”
– George Hackenschmidt – The Way to Live
29
PROPER SLEEPING
“Night and sleep are the hours for recuperation, the
time your organs repair the damage of the day and provide
the body with a reserve for the marrow. The muscles and
the brain become relaxed in order to give the powers
of recuperation the opportunity to perform their vital
function.”
– George Jowett – Muscle Building and Physical Culture
30
rises at or around the same time every day. Their consensus
stands today, that the hours between 11pm and 7am are
ideal for sleep. Overly late nights cause both detriment and
drain, and irregularity in your sleep patterns robs your
body of the regularity on which its processes thrive.
Regarding the mechanics of sleep, Physical Culturists
recommended you avoid sleeping in twisted and contorted
positions. Rather, your body should lie simply, facilitating
proper and even circulation and easy breathing. Even if you
lie face down, keep your chest extended and your mouth and
nose unobstructed. Prevent limbs from lying underneath each
other, thus avoiding any chance of cutting off circulation and
deadening an arm or leg during sleep – a dangerous habit.
Physical Culture practitioners recommended sleeping in
either light clothing or preferably naked, depending on the
ambient temperature. Macfadden specifically recommended
a thirty minute ‘air bath’ before bed, a period within which
you remain naked and allow your skin to breathe without
blankets or other obstructions.
Blankets in general should be kept to a minimum to
allow the skin to breathe at its utmost during the night, as
a healthy body keeps itself warm under most reasonable
circumstances. Consider eliminating your pillow except if it
is absolutely necessary (and if you lie flat it is unlikely to be
needed). A pillow can hold your neck and spine in awkward
and unnatural positions for the entire night, contributing
to poor posture and alignment. For similar reasons, try
and accustom yourself to a firm mattress, nothing too soft
or squishy. Macfadden himself regularly slept on the hard
floor, if that gives any indication.
As you sleep, you should always leave the window open
when reasonable, and at least cracked even during winter.
An open or cracked window will allow fresh air to enter
the room and assist the body, and a cool breeze aids sleep
considerably. Upon waking, a full stretch aids rising,
followed immediately by exiting the bed.
31
PROPER BATHING
“Bathing must remain largely a matter of individual
choice and convenience, but the fact is usually overlooked
that both cleanliness and good condition of the skin have a
profound and direct influence on health.”
– Tony Sansone – Progressive Home Physical Training
32
strenuous rituals, including pouring scalding hot water
over their heads. The effect that a cold bath has on the
body –– raising the body’s intrinsic heat –– truly takes on
both physical and spiritual connotations.
More scientifically speaking, the coldness of the
water stimulates the circulatory system both internally
and externally, strengthening the body’s systems. The
stimulation causes a rapid flushing and movement of the
blood into the body’s internal systems as it first retreats
from the cold, then a gradual return to the skin as the
body adjusts. The icy water is extremely good for both
the skin and for muscle tone, and greatly enhances both
the body’s resistance to cold and its ability to generate
internal heat. Even today, among adherents of the modern
holistic movement, the cold bath remains a standard in
some circles.
Not all Physical Culturists recommended the ice bath,
however. Some felt it was too extreme, too unpleasant to
adjust to. Other opponents felt the cold weakens the body
too much, as the body’s shivering demonstrated. Further,
they argued that the cold’s weakening effect depletes
the body’s energy reserves excessively during the body’s
effort to remain at, and regain, its ideal warmth. This is
especially noticeable when bathing in a drafty room, which
is frowned upon regardless of the water temperature.
Even proponents of the cold bath recognized it is less
than ideal for cleansing purposes. Warm water opens
the pores and lathers soap significantly better. The open
pores and increased effectiveness of soap allow for the
skin to be properly cleaned out. The pore–closing effect
of the ice bath keeps the skin from fully expelling waste
during the bath.
Regardless of the temperature, all baths were ended with
a brisk rubdown with a coarse towel. The towel was used
sparingly, only just enough to remove excess water, and the
rubdown was performed quickly to increase circulation.
33
Excessive toweling off robs the body of the chance and
ability to warm and dry itself, a useful mini–exercise.
Beyond the bath itself, Physical Culturists recommended
numerous small cleaning and grooming regimens. Rinsing the
mouth with salt water, cleaning out the nostrils with a small
water syringe, regularly massaging the scalp (daily for those
with conditions such as dandruff), facilitating large amounts
of sweat (either through exercise or sauna) to clean out the
pores, and sunbathing for both health and attractiveness ––
all these aid in achieving general well–being.
PROPER CLOTHING
“When exercising, wear little or no clothing. Such clothes
as are worn should be light, loose and short, and should in
no way interfere with full freedom of movement.”
– Tony Sansone – Progressive Home Physical Training
34
to be avoided especially around the neck, wrists, ankles and
waist. Clothing worn while training should remain minimal,
merely enough to keep the body warm throughout. Some
recommended training in a sweater during the winter for
this reason, but (weather permitting) many considered
training nearly naked (or fully naked if permitted) ideal.
PROPER TRAINING
“As a principal rule, I should stipulate for regularity of
training. It is advisable to exercise at the same hour every
day. I should not advise the practice of physical exercise,
more particularly exercise with weights, in the morning,
immediately after rising. The exercise should not exceed
one quarter of an hour at the commencement.”
– George Hackenschmidt – The Way to Live
35
“cheating” methods – those involving overly violent and jerky
motions. Perseverance, and perseverance alone, brings
permanent strength.
PROPER BREATHING
“Breathing through the nose is the only proper way of
respiration and is at the same time an important regulator
for the movement of the body. If for any kind of work the
breath through the nose ceases to be sufficient, one ought
to either discontinue the work or restrict the movement
until breathing again becomes normal.”
– George Hackenschmidt – The Way to Live
36
Macfadden considered strong lungs so important that he
believed attempting to develop muscle would be impossible
without proper lung capacity and disciplined breathing.
Macfadden describes the lungs as the “great market”
where the body exchanges worthless waste matter for fresh
materials through the oxygen and carbon exchange. He felt
that proper breathing technique, coupled with spending
plenty of time outdoors, was a real strength builder.
Lung capacity may only increase by consciously
attempting to increase it. Taking in a great lungful rather
than short, shallow breaths on a regular basis begins
the process. Whenever you consciously consider your
breathing, slow it down and increase the volume of each
breath. Over time, this practice aids in constantly slower
and deeper breathing.
37
abdomen and lifting the chest as high as possible. Count
four while breathing in, and the same in breathing out. Do
not relax the pressure on the abdomen while breathing
out, but continue it all the while.
No 3– The third movement is full breathing with chest
lifting –– almost the same as the last. Raise the chest high
and hold it there, letting the breath go out, and pressing hard
upon the abdomen to prevent the chest from sinking. You
cannot let the chest down while you clasp the hands tight.
No. 4– Empty the lungs completely of air, close the
throat, and raise the chest as high as possible. This makes
a suction that creates a vacuum in the chest. The blood is
then being pumped out of the liver. Open the throat for a
few seconds and let the air in, then repeat the exercise.
PROPER RELAXATION
“The most important exercise the beginner must learn is
to relax all the muscles.”
– Maxick – Muscle Control
38
routine and training becomes stale, then leave the gym, be
social, see a movie, meet with friends instead, then change
your routine for the next day. Boredom and the feeling that
it is an unpleasant chore will kill any good habit.
Such relaxation holds special importance in both training
and recovery. Physical Culture adherents considered stress
a real mind and body killer. A positive and relaxed attitude
not only allows greater mental concentration (essential for
tapping into your energy and producing great strength and
health) but also keeps one from burning up large quantities of
nerve force outside of training. Living in a constant stressful
state equals living within a state of tension, sapping energy
reserves and inhibiting energy replenishment.
In order to keep the body in a relaxed state, frequent
massage was often recommended to aid muscle recovery
and growth. Regular massage helps keep muscles supple,
aids in breaking down fatty tissues, releases stiffness, aids
general body circulation, and removes the overdone feeling
after exertion.
39
the edge of the thumb pressing upon the side of the neck
in a massaging movement. Reach in front of the chest with
the right hand (finger tips) to massage the left trapezius,
the left hand traveling over to the right trapezius.
2– The Deltoid and Triceps
Hold the left arm, bent in front of the chest, seeing to it
that all muscles are relaxed. Now massage the left deltoid
with the right hand, first rubbing up and down, then with
a circular movement. Change over to the right deltoid.
In the same position massage the triceps, first a circular
movement with the finger tips, then take the triceps muscle
in the hand and squeeze it from near the elbow right up to
near deltoid. Repeat on the other side.
3– Biceps
Hold the right arm out in front, slightly bent, but keep
muscles relaxed. Rub up and down, then squeeze the biceps
with hand and finger tips, first with thumb underneath,
then on top. In the last position the heel of the hand does
useful massage work. Reverse to the other side.
4– Forearm
Hold out the arm, bent and relaxed, but held near to
the body. Pinch and squeeze all forearm muscles using
the thumb freely upon extensors. Roll the muscles from
side to side, rotate the forearm so that all groups receive
attention. Reverse to the other side.
5– Pectorals. Serratus Magnus (Rib Muscles)
Hold the left arm out sideways, then massage the left
pectoral with the right hand. Use a circular motion. Reverse
to the other side.
6– Latissimus Dorsi
Hold the left arm right up overhead. Use the right hand
on the left side beneath the arm pit to rub with upward
and downward movement, also circular. Now reverse.
7– Abdominals
With abdominals relaxed use a circular movement of
the right hand, the heel of the hand occasionally hitting the
40
external oblique muscle at the right hand side, reaching
over to the left hand side to pull and pinch the external
oblique situated there. Now reverse, using the other hand.
8– Gluteus Maximus
Using the right hand for the right side with an up and
down movement, then a circular action. Now reverse.
9– Erector Spinae
Lean well back to relax the muscles situated in the
small of the back. Use the right hand, palm turned out and
away, and rub the large knuckle of the forefinger, up and
down. Also rub with the knuckles of BOTH hands together,
clenched fists.
10– Right Thigh
Advance your right leg, slightly bent, muscles relaxed,
all the weight placed upon the left leg. Now rub up and
down with both hands, the thumbs meeting in the center
of the thigh at the front. Turn right hand over to get at the
inside of the thigh with the finger tips, include the knee
and use up and down movement for the large muscle at the
back of the thigh, the ‘biceps.’
11– The Calf
Stand on one leg and sit upon a chair. Draw the left leg
up slightly bent, muscles relaxed. Rub up and down with
the right hand, taking the muscles of the calf in the hand
and squeezing them, also rub with both hands, the thumbs
meeting on the shin bone, the finger tips massaging in up
and down movements. Now reverse.”
41
42
CHAPTER FIVE
The Diet
“There is no question I am asked more frequently than.
‘Mr. Liederman, what shall I eat to make me strong?”
– Earl Liederman – Secrets of Strength
PROPER DIGESTION
“I have never yet met a ‘Strong Man’ whose digestion
was poor. Their powers of digestion and assimilation are
on par with the power of their muscles. Now, whether
their muscular strength comes from the perfect working
of their organs, or whether their perfect digestion comes
from their muscular strength, it would be hard to say; but
undoubtedly there is a connection.”
– Earle E. Liederman – Secrets of Strength
43
to remain in the body. From the intestines, the wastes
leech back into the body, filling it with toxins and other
material intended for expulsion.
Despite their understanding of its dangers, Physical
Culturists generally advocated gentle methods to fight
constipation, rather than excessive use of fiber and the
like. Such methods, including colonics, were considered
too harsh for regular use and to be advocated only in dire
medical emergencies. Rather than such blunt methods,
unsurprisingly, the Culturists advocated an attitude and
practice toward diet and digestion that facilitates the body’s
own natural methods for regular, proper digestion.
They understood that ultimately it’s not what you eat,
but what you digest, that imparts strength and health.
Stagnant, undigested material wreaks havoc upon the
body. Because of this understanding, Physical Culturists
consider bowel movement regularity paramount. To
facilitate regularity, they place more emphasis on the
habits and mechanical aspects of diet and digestion than
on the more chemically based aspects we focus on (such
as micro–macro nutrient ratios, stomach acid content,
body ph, etc.)
Physical Culture adherents consider exercise the first
necessary step; not only does exercise promote regularity,
but in generally increasing the body’s strength, regular
exercise will strengthen the digestive system.
More specifically, Physical Culturists stress the
importance of exercises they call internal massage, a term
which generally refers to exercises targeting muscles and
organs of the trunk. This does not mean merely exercising
the rectis abdominis, but all the muscles and organs
involved. The Culturists prescribed some already familiar
abdominal exercises, but did not stop there; they added
a number of twisting and breathing exercises specifically
designed to aid and strengthen the internal organs of the
trunk cavity.
44
Tony Sansone devotes a great deal of his book Progressive
Home Physical Training to a discussion of the importance of
diet and internal exercises, and considers trunk exercises
the building block for the physique and good health. Perhaps
the most interesting exercise he prescribes is the intestinal
reveille, a movement involving rotating your hips in one
direction while twisting your torso to the other.
Another exercise designed to aid primarily in internal
massage is the abdominal vacuum, a breathing exercise
commonly prescribed to massage the internal muscles and
organs. The vacuum is of primary importance; it is the
core exercise in Muscle Control. and the most common
Muscle Control exercise prescribed in Physical Culture.
The vacuum was often recommended as a movement
to be practiced at intervals throughout the entire day,
but especially after meals to aid digestion and move food
matter along the alimentary canal.
While numerous specific exercises were featured in
Physical Culture, the core tenets of good digestive health
were to be found in the diet. Most importantly, argued the
Physical Culturists, to maintain proper health you must avoid
overeating; indeed, the vast majority of adherents warned
against regularly overeating and stuffing your body.
HOW MUCH?
“It is absolutely a mistake to eat a great deal. Excess is
harmful. The principal food for man is pure air.”
– George Hackenschmidt – The Way to Live
45
In the view of the Culturists, the over–consumption of
foods causes a massive overload upon the body. Even clean
and quality food, if eaten in an excessive amount, renders
the meal indigestible. The overload causes an energy drain
corresponding to the energy necessary to attempt digestion
and to move the matter through the body –– energy and
strength that could otherwise be properly utilized. Similarly,
overconsumption often leads to constipation and the
consequent accumulation of excess food waste that cannot be
fully moved through the body. Thus, not only does overeating
wreck whatever good might have come from the food itself,
but it also physically tires the body out, creating in the process
an energy deficit that continued overindulgence cannot fill.
On the other hand, Physical Culturists do not recommend
starving yourself, or following calorie restricted diets. While
some recommend fasting (either at regular intervals or as
a remedy), in general most adherents recommend simply
eating enough to fill demand. This, of course, relates to a
standard set by an individual, through his own necessarily
cultivated personal understanding. Demand will increase
as exercise commences, and more strenuous lives naturally
require more nourishment. The individual’s body is the best
guide in determining how much to eat.
Once you are in tune with your body’s principles of how
much to eat, it is recommended that you focus on the
mechanics and habits revolving around each meal. Many
Culturists stress eating slowly and chewing thoroughly.
Digestion begins in the mouth, and thoroughly breaking
down food before swallowing aids assimilation immensely.
46
One should always eat in a pleasant mood, and thoroughly
enjoy the food being taken in. One should avoid reading
or otherwise distracting oneself during meals, and should
relax and focus on the task at hand. If one eats with others,
the conversation should remain light, touching only on
pleasant subjects.
The Culturists also recommend scheduling ample time
between meals; generally 5 hours. Breakfast and dinner
should consist of relatively light meals, balanced by one
larger meal during the day. Some, such as Macfadden,
recommend just two meals a day for those who live
strenuous lives, allowing the digestive apparatus time to
relax and recover from its previous ordeal. Most discourage
eating between meals, especially eating without desire.
Full meals should not be taken immediately before or after
great activity, and certainly not in the time surrounding
training. Liederman noticed that when strong men take
food after training, they often instinctively eat the easy–
to–digest food of an invalid. He notes milk, ice cream and
beef juices: foods that digest quickly and easily, with a
minimum of effort and strain upon the digestive system.
Many generally recommend pure, fresh water between
meals, though never with the meal itself. Water vitally
takes along food particles internally and flushes the various
organ systems. Most recommend enough water to aid
proper circulation, especially to fight constipation.
WHAT TO EAT
“Everyone should and can find out which diet best suits his
constitution, and he should avoid all food which disagrees
with it. I would shun altogether all highly seasoned and
sour dishes.”
– George Hackenschmidt – The Way to Live
47
“Hence it is obvious that the dieting of the Physical
Culturist which spells but the supply of material to
replenish tissue lost through Exercise and tissue to be built
for development must be based on the selection of such
and only such food–stuff as by its ingredients contains all
the elements identical with those that made up the human
muscle–tissue before Exercise broke it down.”
– Professor K. V. Iyer – Muscle Cult
48
Ahead of their time, Physical Culturists across the board
opposed overly refined, processed and prepared foods.
Well before the current understanding, they opposed
consuming white flour products, white (‘polished’) rice,
refined salts, fats and sugars. You should avoid excess
condiments, sweets, liquors, excessive coffee and tea,
tobacco and highly seasoned and stimulating foods. Many
considered overly fancy and seasoned foods a waste, both
monetarily and nutritionally.
Best to eat plenty of good, plain, whole foods. Many
preferred and recommended a mixed diet filled with
variety, espoused even by those who personally lived by
stricter dietary rules themselves. As Jowett notes, eating
only milk, only fruit, only vegetables is not good enough,
and does not provide a wide enough nutritional scope.
Of course, on the fringes you will find arguments of
various dietary practices of the time. In his System for
Strength, Sandow recommends eating what you will and
not worrying too much, but makes reference to others who
ate liberally of raw and undercooked meat and eggs.
George Hackenschmidt himself ate raw foods primarily,
though he did not eat meat. A raw food vegetarian,
Hackenschmidt recommends fruits whenever sweets are
desired and as many vegetables as wanted, as one can
hardly eat an excess of raw vegetables. Hackenschmidt also
recommends raw nuts; he himself drank copious amounts
of raw milk –– up to 11 pints a day. In his recommendations
to others, he argues that Europeans do well on three
quarters vegetables and one quarter meat. While later in
life he personally did not eat meat, the abstinence may
relate more to his concerns about the quality of poorly
raised animals than any principle of strict opposition to
meat itself.
While you can find vegetarians amongst the Physical
Culturists, you would be hard pressed to find any who
recommend strict veganism.
49
Consider Professor K.V. Iyer, as staunch a vegetarian as
you can find in Physical Culture, who states the following
in his manual Muscle Cult:
“...of my muscles which I have worked up and weaned
from their erstwhile stringiness to their present lissome
litheness and bulging bulk, not one fiber of them was at
any time part of the rump of an ox, the shoulder of a
sheep, the breast of a fowl, or the middle–piece of a fish!”
Yet, even Professor Iyer drank milk.
While few rarely or ever prescribed strict diets, the
following come up repeatedly in their books as wholesome
foods:
fresh vegetables and fruit (either raw or simply prepared)
reasonable amounts of meat, fish and chicken
eggs (especially raw) are always highly recommended
whole raw milk
whole meal bread
butter
cheese
nuts
cocoa
cream and porridge
raisins, dates and figs
honey
salads
beef and beef extract
rice
sago
tapioca
olive oil
potatoes
beans
peas
oatmeal
jam and marmalade
50
WEIGHT LOSS, WEIGHT GAIN AND HEALTH
“The worst bodily ailments may be traced to errors in
diet. Correct eating helps the vital organs to show greater
activity and energy thereby giving brighter eye and a
healthier tint to the skin.”
– George Jowett – Muscle Building and Physical Culture
“The stomach and brain will not and cannot work together.
One must invariably suffer at the other’s expense.”
– Adolph Nordquest – Strength and Health
51
Part Two
53
CHAPTER SIX
Training With Apparatus
Physical Culturists employ various kinds of apparatus
to achieve their health and physiques. In the early days
of Physical Culture, we see precursors to much modern
training equipment. Barbells and dumbbells were often
constructed slightly differently in the early days, often
employing spring–grip handles, or hollow bars and bells
loaded with shot. These modifications offered a unique
challenge, working the forearms differently in the case
of the spring–grip handles, and offering extra balance–
developing tools with the loaded bars and bells. The lead
shot not only made a single barbell adjustable in terms of
its weight, but it also added the extra challenge of shifting
the center of weight around the piece of equipment during
the exercise, and thus requiring the user to compensate
for this movement.
Some forms of training apparatus devised by early
Physical Culture enthusiasts mirror our modern weight
machines. One example was a cabinet fitted with weights
and cables that allowed a variety of exercises and sat right
against the wall for home use. Sandow devised his own
machine –– utilizing resistance bands –– for leg workouts;
another Culturist utilized a pair of boots with a barbell
attached, to facilitate weighted leg training.
Regular rubber resistance bands also were a common
apparatus, as were kettlebells and dumbbells. In general, these
were all apparatus designed to facilitate home exercise.
In this chapter, we will discuss lifts for the barbell,
dumbbell, resistance bands and kettlebell. Some of these
lifts are still regularly used, while some are still known
though less common. Others are unique and forgotten, or
offer unique challenges to old lifts.
55
Overall, you’ll find a few preferences in the Physical
Culture approach to weight training. First, nearly all
the lifts are performed with the weight beginning on the
ground. There is a practical reason: most activity, whether
strenuous athletics or daily exertions, occurs as we’re
standing on our two feet, and lifting from the ground
develops our capabilities in nearly all practical situations.
Such lifts also engage our sense of balance, and provide
greater coordination.
In general, the movements do not isolate a muscle group.
While Physical Culturists did offer guidance in developing
specific muscles, in general they favored whole body
movements that coordinated the body in unison. More
isolated movements were used, though generally to develop
underdeveloped regions and work on body symmetry, rather
than to overemphasize a region. They conceived the body
as a whole, and it must be always considered as one. As
time progressed and bodybuilding as its own faction began
to gain recognition and wisdom in the Physical Culture
community, the emphasis shifted towards isolation. But as
we’ve discussed, these men were generally weight lifters
first and bodybuilders second, and favored the increased
body competency of whole body coordination.
56
One Handed Snatch
1. Stand over the barbell with your right hand in the center,
your left hand resting on your left thigh.
57
Two Handed Snatch
58
Two Hands Military Press
59
Double–Handed Lift while
Lying on Back
2. Lift your arms off the ground and behind your head.
Grasp the barbell and pull the weight slowly over your head
and onto your chest.
3. Raise your hips, thrust your body upwards and push and pull
the weight overhead, much like in a standard bench press.
60
One Hand Clean and Pull In
1. Stand over the barbell with your feet underneath the bar.
2. Grasp the bar with your right hand, and place your left
hand on your left leg.
3. Sink downwards, grip the bar, breathe in, and pull the
bar up with your right hand, pressing your left hand against
your left knee for leverage.
61
Two Hands Dead Lift
2. Bend your legs, grip the bar with a mixed grip (one palm
faces toward your body, the other faces outward).
62
One Legged Dead Lift
Exercise
1. Rest the weight on the floor in front of you, with your feet
close together.
2. Lower your body on one leg and lower your body; grasp
the weight with both hands.
63
Straddle Exercise in
Lowered Position
1. Rest the barbell on the floor and straddle it, the bar
remaining perpendicular to your body. One bell should be
in front of you, the other behind.
2. Lower your body and grasp the bar with one hand in front
of your body and the other behind.
64
Leg Exercise Stepping Up
2. Using either the Military Press or Back Roll, raise and rest
the barbell behind your head onto your neck and shoulders.
65
Back Roll and Jerk
2. Bend your knee and bend your upper body forward over
your knees. From this position reach behind you and grab
the barbell.
5. Move your hands underneath the bar and jerk the barbell
upwards.
66
Rectangular Fix
67
Special Grip Exercise
1. Hold the bell up to your chin, your elbows out, your wrists
and forearms facing down in a horizontal line with your
shoulders, your palms facing down.
68
The Bent Press
69
Dumbbell Juggling
70
Single Handed Dumbbell
Swing
71
Two Dumbbells
Simultaneous Overhead Lift
3. Lean back and jerk the weight to your chest, then your
shoulders.
72
One Hand Military Press
73
Holding at Arm’s Length
74
Anterior Shoulder Raise
75
Overhead Dumbbell Swing
76
Standing Chest Fly
77
Slow Punching with
Weights
2. Step forward with your right foot and slowly extend your
right hand forward, punching with the weight.
78
Dumbbell Curls
79
Dumbbell Circles
80
Chest and Back Extender
81
One Arm Expander
1. Hold the bands out in front of your body with both hands,
your elbows pointed out to the sides and your arms parallel
to the ground.
2. Holding solid with your left arm, pull out to the side with
your right arm.
82
Crucifix
1. Hold band behind your head with both hands. Your arms
are forming right angles, with your upper arms parallel to
the floor and your forearms vertical.
83
Squat Extension
84
String Pull
85
Kettlebell Extension
86
Kettlebell Press
87
88
CHAPTER SEVEN
Training Without Apparatus
Just as many practitioners advocated training without
apparatus as those who swore by it. Due to their audience
and their emphasis on home–based training, it comes as
no surprise that many concocted methods to develop the
entire body using only bodyweight exercises. The choice
of whether to train with or without apparatus exercises is
largely a personal one, and to a great extent depends upon
the individual’s goals, resources and predilections.
This chapter is divided into two sections. The first deals
with traditional bodyweight exercises, such as squats and
push ups. These are naturally more inclined towards isolating
specific muscle groups than the lifting segments. They still
emphasize the importance of a full body competence, and
were intended to be performed with others to develop a
full body workout. Much of this segment was found in Tony
Sansone’s excellent book Progressive Home Training.
The second section of the chapter is devoted to the
unique practice of Muscle Control. Muscle Control was
advocated in varying degrees by many Physical Culturists,
though a few –– such as Otto Arco and Maxick and Saldo ––
primarily advocated muscle control exercises. However, this
advocacy was not to the exclusion of other bodyweight and
weight training, as Muscle Control is largely a supplemental
series of exercises that train the mind–muscle connection
and allow an efficient and proper use of the body’s energy
during training and daily life.
The core of Muscle Control revolves around the ability
to fully contract and relax a muscle at will, to the exclusion
of all other muscles. During a lift this helps the muscles
keep from fighting each other, such as the bicep and tricep
contracting simultaneously, and allows greater poundage
89
with more ease to be lifted. In and of themselves, the
exercises bring blood to the muscles and relax them,
similar to proper massage work. These exercises should be
of note to all Physical Culturists, as they aid all movements.
Bodybuilders, in specific, may find the increased ability to
isolate and coordinate their muscles uniquely helpful for
their posing routines.
90
The Intestinal Reveille
91
Cat Stretch
1. Lie face down on the floor with your legs straight and
your arms stretched overhead.
2. Pushing with your arms and legs, raise your hips and
lower back upwards and backwards, keeping your hands
engaged with the ground but placing your weight on your
feet and legs.
92
Internal Squeeze
2. Twist your trunk fully to the left. Bend your trunk sideways,
bending your right knee as needed, until your fist touches
the floor between your feet.
93
Trunk Circling
94
Sit Up
95
Side Sit Up
96
Reverse Sit Up
97
Leg Raising
98
Single Leg Side Raise
99
Balancing Sit Up
1. Lie on the floor as you did for the Sit Up. This time, do
not place your feet under a heavy object.
100
The L
2. Push with your arms and raise your body off the floor,
balancing on your hands.
101
Side Bend
102
Loin Strengthener
1. Stand with your feet apart, your legs straight, your back
straight, your hands clasped behind your head.
– be sure the movement is in the lower back and not the thighs.
103
The Wrestlers’ Bridge
2. When strong enough, fold your arms over your chest and
rest on your head, supporting your bodyweight with your
neck. Rest your head on a solid cushion if needed.
– maintain the arch, do not lower your hips. Keep the effort
on your neck muscles, resting the weight eventually on your
forehead.
104
Front Neck Bridge
105
Leg Loosener
A
1. Stand erect, balance with a hand against a wall or chair.
2. Keeping your legs straight, kick them as high as possible,
swinging your
leg from your hip.
B
1. Stand erect, your left hand on a wall or chair.
2. Lift your right knee, grasping your right inner foot and
straightening your
right leg.
3. Keep your left leg straight, holding your outstretched leg
as straight and
balanced as possible.
C
1. Stand erect, with your feet slightly apart, and bend
forward at your hips.
2. Keep your legs and spine straight, raise your body.
3. Each time bend and lower in the hips without bending
your body.
106
Calf Stretch
1. Face a wall, standing about 3–4 feet from it. Keep your
arms at shoulder height, straighten them out and push
against the wall.
107
Ankle Stretch
1. Sit down with your right leg crossed over your left knee,
allowing your right foot freedom of movement.
108
Knee Bend and Squat
109
Advanced Knee Bend
–once again, varying the angle of your feet and knees will
allow you to work different aspects of your legs.
110
One Legged Knee Bend
and Squat
111
Leg Curl
112
Toe Raise
113
Ankle Resistance
1. Sit down with your feet firmly on the floor. Place the heel
of your left foot on top of your right foot.
114
Loosening the Shoulders
115
Floor Dip or Push Up
116
Dipping Between Chairs
1. Position two chairs facing each other about two feet apart.
Place a hand, palm down, on each chair and straighten your
body out behind you, resting on your toes, at a diagonal.
117
Hand Stand Push Up
118
Pull Up
1. Hang from a bar, a rafter, or any other sturdy and high object.
119
Neck Exercises
1. You can effectively work your neck using your arms and
hands to cause resistance.
2. Stand erect, grasp the back of your head with your fingers
interlaced.
5. Place your hand against the right side of your head, lower
your head to your left shoulder. Raise your head back to
vertical resisting with your hands. Reverse and repeat with
the opposite muscles.
120
Relaxation
1. Stand straight. Think about each body part in turn. Start at the
head and work downwards, allowing each muscle to droop as you
focus on it.
121
Contraction
122
Isolation of the
Latissimus Dorsi
123
Isolation of the
Trapezius Muscle
124
Controlled Isolation of
the Trapezius Muscle
2. Raise your arms out into a crucifix position and bring your
shoulder blades together, while holding the contraction.
125
Isolation of the
Pectoralis Major
126
Complete Relaxation of
the Abdominal Wall
127
Depression of the
Abdominal Wall
128
Isolation of the
Latissimus Dorsi with
Arms Extended
129
Shoulder Control
1. Clasp your hands in front, your upper arms vertical and placed
against your sides, your forearms parallel with the floor.
2. Relax your body, then push and pull your clasped hands
using only your shoulders.
– your body will want to use your pecs, but focus on your
shoulders only.
130
True Shoulder Control
131
Isolation of the Serratus
Magnus Muscle
– as with any neck exercise, be careful with the pressure you use.
– more than other muscle groups, the serratus feels like it pops
forward when isolated.
132
Isolation of the
Intercoastal Muscles
133
Loosening of Deltoid,
Latissimus Dorsi and
Trapezius Muscles
134
Control of the Extensor
Muscles of the Arms
135
Control of the Flexor
Muscles of the Arm
– you may either clench of relax your hand, with your palm
turned either toward or away from you. Each variation will
hit a different aspect of the flexor muscles.
136
Control of the Extensor
Muscles of the Thigh
1. Keeping your legs and knees straight, push your legs away
from each other to the sides. Strain to separate your legs
while standing.
– the stiffer you can hold your knees and legs, the better the
desired effect.
137
Control of the Calves
138
Control of the Thigh
Biceps
139
CONCLUSION
The Religion of Physical Culture
RE–LIGIO
“In imitating the exemplary acts of a god or of a mythic
hero, or simply by recounting their adventures, the man of
an archaic society detaches himself from profane time and
magically re-enters the Great Time, the sacred time.”
– Mircea Eliade – The Myth of the Eternal Return
141
perhaps most important to note that we are speaking of
this modern phenomenon in a specific time, but also in a
specific place – Europe and America –– in the so called
“Western World.”
142
Certain physical culturists, such as Prof. K. V. Iyer, were
in fact from India, and their books are rife with images of
their pupils, hinting at a perhaps ignored fact that India had
a thriving modern physical culture mirroring (or mirrored
by) European practices.
143
not only for their thinking, but for native bodies. Over a
span of hundreds of years, we find writings discussing the
power, the grace, and the beauty and health of the native
peoples, especially compared to the sickly European and
American peoples. Like the intellectual pedigree, there is
an enduring understanding of the powerful native body.
This fixation on the ‘native’ displays itself in one aspect
of Physical Culturists’ imagery. They displayed themselves
as classical statues, as gentlemen, and in leopard print
“native” wear, a practice that continues to this day.
It is in India, though, that we find the most direct links.
While there was a love–hate relationship with the native
peoples of other colonies, who were generally regarded as
nomadic and childlike, simple, etc., in India the picture
was totally different. There we find an understanding and
a consideration, on the colonizer’s part, of the civilization
as a settled and cultivated culture and religion. It is this
understanding that we will explore.
144
body is considered our connection to this world, and in
many ways our cage within the prison of this world. The
body and its impulses are an obstruction to the ultimate
spiritual goal.
In India we easily find the opposite. There are certainly
Indian concepts that place the world as illusionary and
to be transcended, but we also find a real wealth that
understands the body as a spiritual vehicle itself, and
heaven and the gods are here. In fact, because you can
become a god in Indian thought, your body can be a god’s
body. The body is not totally denied in the Indian lifeway;
it is as valid a pathway to ultimate meaning as any other
practice.
I believe this is the reason that India developed a full
Physical Culture some millennia prior to the development of
European conceptions and understandings. While Europe
certainly required a ready and willing audience ripe for
mass movements, it also needed the new understandings
outside of Christianity regarding ultimate meaning in
order to crack open the prejudices against the body and
its cultivation.
LINKING BACK
“As the different streams having their sources in
different places all mingle their water in the sea, so,
O Lord, the different paths which men take, through
different tendencies, various though they appear, crooked
or straight, all lead to Thee!”
– Bhagavad Gita
145
religious understandings into your exercise, and make it a
religious experience. Many continued the transcendentalist
task of the mind over matter conviction, that the spirit
moves the body. And while they defined the locomotive
circulating energy as nerve force, the ideology can be
considered a universal vital energy akin to the Indian idea
of Brahman.
It is in this attitude and understanding that we should
move with our Physical Culture. Physical Culture is a
religious act. It is not our conceptions of Physical Culture
that stand in the way, it is our conceptions of religion.
Religion means to come back. It derives from the root
words “re” “ligio”, or “to link back.”
It is through science, the powerful methodology revered
by Physical Culturists, that we have arrived at our present
confusion –– with science’s understanding of a divide
between the rational and the spiritual, a definition of a
false schism.
Re ligio, to link back. Our lives are religious even if we
don’t recognize it. Our lifeways and guiding ideology all
define an ideal, a past time, a better whole state of order.
Re ligio defines this for us, and offers us a pathway back
to that perfect state. For Sandow, this perfect state was
found in the Greco–Roman art he modeled and measured
his body against. To the Physical Culturists who followed, it
was a combination of Sandow himself and the body’s natural
functioning state, wherein it takes care of its own health
and runs itself properly. For all of them, their physical
culture defined their perfection and allowed a pathway to
that goal. If that isn’t religion, I don’t know what is.
And it is with this that I conclude this manual. This
manual is another humble offering in the religion of Physical
Culture. You can see now where we’ve been, a place of
relevancy for a modern healthy life, of living simply and
moderately and taking care of our bodies, our minds, our
spirits, cultivating ourselves. This book offers hints of
146
where we’ve been, where we care to be. It also offers hints
toward how to arrive there, the path back to Eden.
Hints only. Bad religion offers absolutes, universals.
The very best religion, like the very best physical culture,
understands that the individual forges and compiles his
own pathway, defines her own Eden and her own path
back to the garden. The best religion merely offers hints to
the path, bread crumbs. And with that in mind I conclude
this manual, and hope that when you finish, you do not
close the matter but rather begin the discussion.
Sincerely,
Craig Philip Staufenberg
147
INDEX
19th Century Europe and America, 5–10
back
exercises for, 93, 97, 103
muscles of, 26
Back Roll and Jerk, 66
Balancing Sit Up, 100
barbell exercises, 55
Back Roll and Jerk, 66
The Bent Press, 69
Double-Handed Lift While Lying on Back, 60
Leg Exercise Stepping Up, 65
One Hand Clean and Pull In, 61
One Handed Snatch, 57
One Legged Dead Lift Exercise, 63
Rectangular Fix, 67
Special Grip Exercise, 68
149
Straddle Exercise in Lowered Position, 64
Two Handed Snatch, 58
Two Hands Dead Lift, 62
Two Hands Military Lift, 59
barbells, 55
bathing, 32–33
beauty in Physical Culture, 11, 20–21
beer-hall strongmen, 11, 22
Bhagavad Gita, 145
“bible” of Physical Culture, 141
biceps, 27
Blaikie, William, 15
body. see anatomy
body, reverence for in Physical Culture, 19–20
bodybuilding
drug use, 21
Muscle Control to aid posing, 90
shift toward isolated muscle development, 56
bodyweight exercise, 89
boredom, avoidance of, 38–39
Brahman, 146
breathing, proper technique for, 36–38
Buddhist spirituality, 143
calf muscles, 28
Calf Stretch, 138
Control of the Calves, 138
massage of, 41
Calf Stretch, 107
Carter, Charles Frederick, 7
Cat Stretch, 92, 142
cell vitality, 22
“cheating” methods of training, 36
Chest and Back Extender, 81
chest muscles, 24
Chicago World’s Fair, 12, 143
Christianity, denial of the physical body in, 144–145
circulation
in the body, 15–16
in industrial capitalism, 17
promotion through appropriate clothing, 34–35
promotion through bathing, 33
class awareness, 11–12
classical allusions, 144
clothing, 34–35
150
cold baths, 32–33
colonialism, 143–144
respect for Indian civilization, 144
reverence for native bodies, 144
Complete Relaxation of the Abdominal Wall, 127
constipation
as a cause of illness, 43–44
exercises to combat, 91
natural remedies for, 44
as a result of overeating, 46
Continental Style, the, 58
contraction, 122
Control of the Calves, 138
Control of the Extensor Muscles of the Arms, 135
Control of the Extensor Muscles of the Thigh, 137
Control of the Flexor Muscles of the Arm, 136
Control of the Thigh Biceps, 139
Controlled Isolation of the Trapezius Muscle, 125
Crucifix, 83
Custer’s Last Stand, 10
Cyr, Louis, 11
151
Dipping Between Chairs, 117
doctors, allopathic, 19
Double-Handed Lift While Lying on Back, 60
drug use, 1
Dumbbell Circles, 80
Dumbbell Curls, 79
dumbbell exercises, 55
Anterior Shoulder Raise, 75
Dumbbell Circles, 80
Dumbbell Curls, 79
Dumbbell Juggling, 70
Holding at Arms Length, 74
One Hand Military Press, 73
Overhead Dumbbell Swing, 76
Single Handed Dumbbell Swing, 71
Slow Punching with Weights, 78
Standing Chest Fly, 77
Two Dumbbells Simultaneous Overhead Lift, 72
Dumbbell Juggling, 72
dumbbells, early models of, 55
Edison, Thomas, 11
education, importance in Physical Culture, 1
Eliade, Mircea, 141
erector spinae, 26
massage of, 41
extensor muscles
Control of the Extensor Muscles of the Arms, 135
Control of the Extensor Muscles of the Thigh, 137
152
gluteus maximus, massage of, 451
Greco-Roman idealized form, 6, 11
Greco-Roman influences, 5
153
Isolation of Pectoralis Major, 126
Isolation of the Intercostal Muscles, 133
Isolation of the Latisimus Dorsi, 123
Isolation of the Latisimus Dorsi with Arms Extended, 129
Isolation of the Seratus Magnus Muscle, 132
Isolation of Trapezius Muscle, 124
Iyer, Professor K. V., 48, 50, 143
kettlebell exercises, 55
Kettlebell Extension, 86
Kettlebell Press, 87
String Pull, 85
Kettlebell Extension, 86
Kettlebell Press, 87
kinetescope films, 10, 11
Knee Bend and Squat, 109
L, The, 101
Lanore, Carl, 141
latissimus dorsi, 26
Isolation of the Latisimus Dorsi, 123
Isolation of the Latisimus Dorsi with Arms Extended, 129
Loosening of Deltoid, Latissimus Dorsi and Trapezius Muscles, 134
massage of, 40
Leg Curl, 112
Leg Exercise Stepping Up, 65
Leg Loosener, 106
Leg Raising, 98
Liederman, Earle E., 22–24, 43
Life’s Energy through Strongfortism, 44
literacy, rise of, 9
Loin Strengthener, 103
“loin’s support”. see erector spinae
Loosening of Deltoid, Latissimus Dorsi and Trapezius Muscles, 134
Loosening the Shoulders, 115
lung capacity, development of, 36–38
154
mass spectacle, rise of, 10
massage
of internal organs, 44–45, 91, 92
of the scalp, 34
self massage, 39–41
Maxick, 38, 89
“Medical Trust”, 19
mind-muscle connection, 18, 22
moderation, 18, 29
Muscle, Smoke and Mirrors, 141
Muscle Building and Physical Culture, 18, 32, 51
Muscle Control, 18
Muscle Control, 38
Muscle Control, 45, 89–90
Muscle Cult, 48, 50
muscle development, 3
importance of quality, 23
importance of symmetry, 23
Muscular Power and Beauty, 20
Muybridge, Edward, 17
obliques, 25
exercises to develop, 93
155
One Arm Expander, 84
One Hand Clean and Pull In, 61
One Hand Military Press, 73
One Handed Snatch, 57
One Legged Dead Lift Exercise, 63
One Legged Knee Bend and Squat, 111
Overhead Dumbbell Swing, 76
overindulgence, avoidance of, 11, 18, 20, 31
over-training, avoidance of, 20, 21–22, 37, 38
pectorals
Isolation of Pectoralis Major, 126
massage of, 40
pectoralis major, 26
pectoralis minor, 26
photography
of human movement, 17
rise of, 10
Physical Culturalists, 13
of India, 143
Physical Culture, 13
Physical Culture
birth of, 5–6
the body as a mechanism, 17–18
conditions for the rise of, 6–10, 9–12
current dominance of drugs, 1
debate between devotees, 2
“high culture” notions, 11
importance of education, 1
as a lifestyle, 31
“naturals”, 1
nerve force, 17–18
opposition to the “Medical Trust”, 19
preference for whole body exercise, 56
reverence for nature, 19, 20
reverence for the body, 19–20
role of form and function, 20–21
scientific method in, 8, 17, 17–18, 19–20
Physical Culture, 1906, 5
Poe, Edgar Allan, 16
positivism, 8
pre-industrial lifestyles, 7
processed food, avoidance of, 2, 49
Progressive Home Physical Training, 32, 34, 36, 45, 89
publishing industry, rise of, 9, 10
Pull Up, 119
156
quadriceps, 29–30
railroads, 7–10
raw food diets, 49
raw milk diets, 2, 19
recovery from training, 31, 38–39
Rectangular Fix, 67
rectus abdominis, 25
importance of exercising, 44
relaxation, 36–37, 121
re-ligio, 146–147
religion, Physical Culture as, 141, 145–137
Renaissance, The, 6
resistance band exercises, 55
Chest and Back Extender, 81
Crucifix, 83
One Arm Expander, 82
Squat Extension, 84
Reverse Sit Up, 97
Roach, Randy, 48, 141
Robinson, David, 48
rotating muscles, exercises to develop, 93
rubdowns, 33–34
Saldo, 89
Sandow, Eugene, 5–6, 21, 22, 49, 143
class awareness of, 11–12
early career, 5
form and function, 21
Greco-Roman ideals, 5, 11, 12, 146
as a inspiration to Physical Culture, 12
invention of early weight machine, 54
as a media star, 11
philosophy of, 10
Sandow’s System, 5–6, 21
Sansone, Tony, 20–21, 32, 34, 36, 45, 87
saunas, 34, 34
schedules for training, 21–22, 35
scientific method in Physical Culture, 8, 17, 18, 19–20, 146
Secrets of Strength, 20–22, 43
self massage, 39–41
serratus magnus muscle, 26
Isolation of the Serratus Magnus Muscle, 132
massage of, 40
Sherlock Holmes, 16–17
Shivelbusch, Wolfgang, 15
157
Shoulder Control, 130
shoulder muscles, 27
Shoulder Control, 130
True Shoulder Control, 131
Side Bend, 102
Side Sit Up, 96
Single Leg Side Raise, 99
Sit Up, 95
sleep, 32–33
Slow Punching with Weights, 78
soleus, 28
Special Grip Exercise, 68
sports
associated with Physical Culture, 142
professional and collegiate, 10
Squat Extension, 84
Standing Chest Fly, 77
statues, posing as, 11
Straddle Exercise in Lowered Position, 64
Strength and Health, 34, 37, 46, 51
Strength and How to Obtain It, 10
String Pull, 89
Strongfort, Lionel, 34, 36, 43, 45
Strongfortism - the Complete Course, 32, 38, 43
strongmen, 11
sun salutations, 142
sunbathing, 36
Superhuman Radio, 141
sweat baths, 34
symmetrical muscle development, 21
System for Strength, 49
158
thighs
Control of the Thigh Biceps, 139
massage of, 41
Toe Raise, 113
training
avoidance of overtraining, 35
“cheating” methods, 36
regularity of, 35
smooth performance of, 35
transcendentalism, 143, 156
trapezius muscle, 26
Controlled Isolation of the Trapezius Muscle, 125
Isolation of the Trapezius Muscle, 124
Loosening of Deltoid, Latissimus Dorsi and Trapezius Muscles, 134
travelling shows, 10
triceps, 29
massage of, 40
True Shoulder Control, 131
trunk
importance of, 2–3
twisting exercises, 44–45, 91, 93, 94
Trunk Circling, 94
Two Dumbbells Simultaneous Overhead Lift, 72
Two Handed Snatch, 58
Two Hands Dead Lift, 62
Two Hands Military Press, 59
vaudeville, 10
veganism, 49–50
vegetarianism, 2, 49–50
Vivekananda, Swami, 143
159
weightlifters, 56
Western World, the, 141–142
whole body exercises, 21, 56
Will and Nerve Force in Relation to Physical Culture, 36
women and the appeal of Physical Culture, 10
wrestling
Greco-Roman, 142
Indian, 142
Wright, Professor John Henry, 143
160