how to live A Mana o Sensibe Psica Ctre
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This text is copyright Craig Staufenberg (2009) and released under the Creative Commons Attribution-Noncommerical-No Derivative Works Works 3.0 United States license.
You are free to copy, distribute and transmit this work under the following conditions: •
You must attribute Craig Staufenberg as the author.
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You may not resell or otherwise distribute or exhibit the work for commercial purposes without permission of the author.
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http://creativecommons.org/licenses/b http://creativecommo ns.org/licenses/by-nc-nd/3.0/us/legalco y-nc-nd/3.0/us/legalcode de
The material within this book is for informational purposes only. The author or anyone else affiliated aff iliated with this book may NOT be held liable or otherwise responsible for damages of any kind allegedly caused by reference to this book. The mater ial 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.
Written By: Craig Staufenberg Illustrations By: Jonathan Day Typesetting By: Peter Barlow Editing and Proofreading By: Sandra Brauner Indexing By: Teresa B. Additional Research By: SharonSolutions.
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This text is copyright Craig Staufenberg (2009) and released under the Creative Commons Attribution-Noncommerical-No Derivative Works Works 3.0 United States license.
You are free to copy, distribute and transmit this work under the following conditions: •
You must attribute Craig Staufenberg as the author.
•
You may not resell or otherwise distribute or exhibit the work for commercial purposes without permission of the author.
•
You may not directly alter, transform or build upon this work without permission of the author.
For more information about this Creative Commons license, please visit the following websites. •
http://creativecommons.org
•
http://creativecommons.org/licenses/by-nc-nd/3.0/us/
•
http://creativecommons.org/licenses/b http://creativecommo ns.org/licenses/by-nc-nd/3.0/us/legalco y-nc-nd/3.0/us/legalcode de
The material within this book is for informational purposes only. The author or anyone else affiliated aff iliated with this book may NOT be held liable or otherwise responsible for damages of any kind allegedly caused by reference to this book. The mater ial 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.
Written By: Craig Staufenberg Illustrations By: Jonathan Day Typesetting By: Peter Barlow Editing and Proofreading By: Sandra Brauner Indexing By: Teresa B. Additional Research By: SharonSolutions.
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Thank
you
CoNteNtS PART ONE INTROduCTION: Why yOu NEEd ThIS BOOk
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ChAPTER 1 WhAT IS PhySICAl CulTuRE?
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Sandow’s story– Take 1 The Body and the Western World Railraods, Industrialism, Mass Media and the New World A Receptive Mass Sandow’s Story– Take 2 The Father of Physical Culture
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ChAPTER 2 PhySICAl CulTuRE’S PhIlOSOPhy
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Circulation Suspicion Nerve Force Aiding Nature Form and Function Sandow’s System Liederman’s Secrets
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ChAPTER 3 ThE BOdy ANd ITS ANATOMy
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Abdominals Chest Back Shoulder Upper Arm Forearm Upper Legs Calves
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ChAPTER 4. ThE lIfESTylE
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Proper Sleeping Proper Bathing Proper Clothing Proper Training Proper Breathing The Viking’s Breathing Exercises Proper Relaxation Inch’s Self Massage
29 32 34 35 36 37 38 39
ChAPTER 5 ThE dIET
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Proper Digestion How Much How to Eat and Drink What to Eat Weight Loss, Weight Gain and Health
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PART TWO ChAPTER 6 TRAININg WITh APPARATuS
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One–Handed Snatch Two Handed Snatch Two Hands Military Press Double Handed Lift while Lying on Back One Hand Clean and Pull In Two Hands Deadlif t One Legged Dead Lift Exercise Straddle Exercise in Lowered Position Leg Exercise Stepping Up Back Roll and Jerk Rectangular Fix Special Grip Exercise The Bent Press Dumbbell Juggling Single Handed Dumbbell Swing Two Dumbbells Simultaneous Overhead Lift
67 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72
One Handed Military Press Holding at Arm’s Length Anterior Shoulder Raise Overhead Dumbbell Swing Standing Chest Fly Slow Punching with Weights Dumbbell Curls Dumbbell Circles Chest and Back Extender One Arm Expander Crucifix Squat Extension String Pull Kettlebell Extension Kettlebell Press
73 74 75 76 77 78 79 80 81 82 83 84 85 86 87
ChAPTER 7 TRAININg WIThOuT APPARATuS
The Intestinal Reveille Cat Stretch Internal Squeeze Trunk Circling Sit Up Side Sit Up Reverse Sit Up Leg Raising Single Leg Side Raise Balancing Sit Up The L Side Bend Loin Strengthener The Wrestler’s Bridge Front Neck Bridge Leg Loosener Calf Stretch Ankle Stretch Knee Bend and Squat Advanced Knee Bend One Legged Knee Bend and Squat
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91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111
Leg Curl Toe Raise Ankle Resistance Loosening the Shoulders Floor Dip or Push Up Dipping Between Chairs Hand Stand Push Up Pull Up Neck Exercises Relaxation Contraction Isolation of the Latissimus Dorsi Isolation of the Trapezius Muscle Controlled Isolation of the Trapezius Muscle Isolation of the Pectoralis Major Complete Relaxation of the Abdominal Wall Depression of the Abdominal Wall Isolation of the Latissimus Dorsi with Arms Extended Shoulder Control True Shoulder Control Isolation of the Serratus Magnus Muscle Isolation of the Intercoastal Muscles Loosening of Deltoid, Latissimus Dorsi and Trapezius Muscles Control of the Extensor Muscles of the Arms Control of the Flexor Muscles of the Arm Control of the Extensor Muscles of the Thigh Control of the Calves Control of the Thigh Biceps
112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139
CONCluSION: ThE RElIgION Of PhySICAl CulTuRE
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Re–Ligio India and Physical Culture India and the Western World The Body in Indian Lifeways Linking Back
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INdEX
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Part oNe
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 Atao, Health, Strength and Muscular Power The most important aspect of Physical Culture does not lie in training, mechanics, apparatus, or diets; not even the measurements of your biceps nor the poundage you can lift are the most crucial component. Rather, in sensible Physical Culture, education reigns supreme. Today, accusations regarding steroid usage, synthetic supplement advertisements, laboratory–created “meal replacements”, cholesterol fears, cardio booms and Tae–Bo deluge us daily. Washed away in this tide is a tremendous amount of sensible knowledge that has been lost regarding how to live a healthy, competent life. Dismay comes easily when surveying the current state of Physical Culture. From bodybuilding to baseball, drugs dominate. As for the modern “naturals”? Their regimens may sit better with the law and the conscience than those practiced by the drug users, but most of those so–called “naturals” hardly live naturally. Everywhere we turn, the anything to win attitude dominates, replacing the age–old wisdom of health first. A century ago, there was a remarkable group of men and women who knew how to build muscle, burn fat, and live a healthy, balanced life without popping pills or obsessing over their micro and macro nutrient ratios. This manual aims to shed light on these practitioners by presenting their collected knowledge. 1
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 2
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. – Te Ator
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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 Macaen, Physical Culture , 1906
SaNDow’S StorY– taKe 1 “Health, rather than muscular strength, should be the object of physical training.” – Eene Sanow – Sandow’s System To answer the question, ‘What is Physical Culture?” it is instructive to go back to its modern birth; thus, we must logically begin with its great progenitor, Eugene Sandow. Commonly, Sandow’s story is told from his early role as a traveling performer, practicing his muscular displays and strongman acts to great interest and acclaim throughout Europe and the United States. Sandow displayed a well–chiseled physique, his beautiful body purposely modeled after Greco–Roman statues. Beyond his personal appearances, the published image of his body and of his philosophies cemented his celebrity, bringing holistic fitness to the masses. The common story is roughly true, but it does not get at the deep mainspring of why he ignited the modern Physical Culture movement. More remains beneath the surface. When examining a person, a phenomenon, a movement, one must ask: Why? Why Eugene Sandow? Why the late 19th century? Why Europe and America? Why do we find Physical Culture’s birth where we do, and nowhere else? 5
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 hUMaN BoDY aND the weSterN worlD “The old notion that physical prowess was inseparable from a dull intelligence is completely exploded, and happily so, seeing that it was about the most harmful notion which has ever been entertained by man.” – geore hacenscmit – The Way to Live 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. 6
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.
railroaDS, iNDUStrialiSM, MaSS MeDia aND the New worlD “It would be difficult, indeed, to overestimate the transcendent importance of the part the railroad has played in making the Nation what it is to-day. Perhaps it would be within bounds to say that without railroads to bind the States into one homogeneous whole, the Nation never could have attained its present size and importance.” - Cares freeric Carter The 19th century arrived, bringing with it an explosion in technologies: fast travel, industrial production, and new media and communication technologies. These technologies transformed the pre–industrial lifestyle by dissolving its notions of space and time. Where previously travel involved a risky, long, intimate engagement, the invention and rapid spread of the railroad imbued in travel a speed and power that dissolved distance, uniting previously remote regions. In our current age of convenient travel technology, we may 7
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 8
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 Atao – Health, Strength and Muscular Power Due to these new technologies of travel and industrial production, in the mid– to late–19th century in Europe and America we suddenly find a large group of people displaced into a new environment – an environment that does not necessarily offer the healthful benefits and wisdom that their indigenous surroundings had shared. Nations of farmers quickly became nations of urbanites. This new population stood ripe for mass movements in many ways. The railroads, while also dissolving notions of time and space, surprisingly aided in the surge in literacy and printed culture. Compared to previous modes of travel (walking, carriage, horses, etc.) the railroad offered an impersonal mode of travel. Now, the traveler found himself seated in a confined space shared with strangers, and the only real thing to do to occupy the time was to read. Small trade paperbacks, newspapers, magazines, physiologies (books which aided in identifying different urban types in the anonymous city –– from accountants to pickpockets). Literacy, and the publishing industry, boomed and took on their modern characteristics. These new, roughly literate city dwellers no longer worked on the farm, and instead morphed into factory laborers and office–bound bureaucrats. Physical Culture came to decry both. The laborer, often overworked, developed his body specifically, rather than uniformly and holistically. The bureaucrat, confined to his desk, severely lacked movement 9
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.
SaNDow’S StorY– taKe 2 “Physical culture is to the body what culture is to the mind. To constantly and persistently cultivate the whole of the body so that at last it shall be capable of anything that sound organs and perfectly developed muscles can accomplish – that is physical culture. The production, in short, of an absolutely perfect body – that is physical culture.” – Eene Sanow – Strength and How to Obtain It 10
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. 11
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.
the Father oF PhYSiCal CUltUre “Weakness is a crime! Don’t be a criminal!” – Bernarr Macaen Through his persona, his act, and his publications, Sandow inspired many and remained a paragon for the movement to come. Nearly all who followed throughout t he early 20th century cite the mighty Sandow as a primary inf luence and ideal to live up to. Many emulated his popular and financial success; one such enterprising young man was Bernarr Macfadden, “The Father of Physical Culture.” Born sickly and quickly orphaned, Macfadden vowed from a young age to live a healthy life, and spent his youth developing his body, his systems for natural health, his showmanship and flair. In 1893, Macfadden first saw Sandow live at the Chicago World’s Fair, and the icon’s theatrical performance so impressed Macfadden that he quickly emulated Sandow’s staging, lighting, and reference to classical ideals (all designed to enhance muscular display) to further his own enterprises. 12
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 f igures. 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...” – Wiiam Baiie – How to Get Strong and How to Stay So Arriving in the late 19th century, Physical Culturists were very much a product of their intellectual times. Ideological themes relating to circulation, mechanization and nature all show their inf luence in thoughts regarding the body.
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.” – Woan Sivebsc – The Railway Journey Thinkers and philosophers of the 19th century placed a great deal of importance on the idea of circulation. While it is obvious that the advances in biological sciences and the mapping of the body’s various channels and pathways played a part in the developing notion of circulation, we must also recognize the less obvious inf luence of the growth of industrial capitalism. The great influx of manufactured goods necessitated major changes in the infrastructure of cities. First, the cities were redesigned with wider, better– lit roads to aid the movement of large deliveries of goods and raw materials through the city. Previously designed for human use and lives, the new city was now designed for 15
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.” – Ear Aan Poe The idea of the body as circulating energy was further helped by a sudden surge in the intellectual world regarding the suspicion that the true locomotive powers were invisible to the ordinary eye and perception, and must be brought out. Truly during this time, power and influence lay in the invisible. Freud defined motivation as an act of the unconscious influences conflicting with the conscious. These unconscious influences must always be brought to light through his new mode of analysis to properly align the human. In literature, the detective novel was born and f lourished. Sherlock Holmes and Poe rose to the occasion, 16
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.” – geore hacenscmit – 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 fulf ill the purpose of your mind.” – geore Jowett – Muscle Building and Physical Culture In the philosophy of Physical Culture we find a synthesis of these understandings. The body was considered a mechanism, whose development and perfection came about through a precise scientific methodology of universal movements ascribed to the individual’s feedback and response. The body’s strength, in turn, came not from its size and overconsumption (the earlier era’s prevailing philosophy), but rather from the body’s invisible circulating energy. Physical Culture philosophy holds that strength comes from the nervous energy the body can bring to a task. Overindulgence, whether in excessive eating or drinking, drains the body’s energy and thus weakens the individual. Strength comes not from adding, but eliminating the unhelpful, from wise reservation, highlighting the core philosophy of a balanced moderation. Considering the nerve force as the key to the body’s strength, the Physical Culturists naturally focused directly upon the mind–muscle connection. While a large nervous energy reserve is vital, a powerful mental connection is required to tap into that tank. Producing maximum effort requires a well developed and sharp focus. The muscle, well developed and thought upon properly, responds wonderfully and powerfully. The mind–muscle connection was considered second to none by the Physical Culturists, and this understanding displays itself in every aspect of Physical Culture –– from muscle control exercises designed to deepen the connection, to a simple and thorough understanding of the body’s anatomy and functionality. Most Physical Culturists were not huge men, yet their strength was formidable and their aesthetic development peerless. 18
aiDiNG NatUre “Nature decided at the beginning of all life that str ength should be given only to those creatures that use it.” – don Atao – Health Strength and Muscular Power This deep and abiding feeling and knowledge of their bodies brought about a deep and abiding reverence for nature among Physical Culturalists. The body, though considered in mechanistic terms, was natural –– and its splendor was considered a ref lection of nature’s splendor. Throughout every aspect of Physical Culture we find a great reverence for nature. At first glance, there may appear to be a contradiction between the Culturists’ understanding of the value of using scientific methods and their reverence for nature, yet none exists. Their precise methodologies were nothing more than attempts to align the body with itself, rather than impose a man–made construct and ideal. The forceful scientific method is more accurately aligned with what Macfadden called the “Medical Trust,” or the alopathic doctors of the world. Many Physical Culturists staunchly opposed the “Medical Trust”; rather than trusting in chemists, pills, potions and medical doctors to assault the body’s illnesses, they felt that when acting in accord with nature, the body easily remains in a beautiful, healthy and strong state. A properly cared for body, like a well oiled machine, requires very little maintenance. When a person is sick, alternative healing practices take the doctor’s place in Physical Culture. From raw milk diets to fasting, Culturists prescribe methods which collectively are the precursor to the modern holistic alternative medicine movement. Rather than attacking the body with concoctions, the Physical Culturalists did everything in their power to facilitate the body’s natural healing process and to allow the body to remain in its natural healthy state. They believed in using precise and scientific methodology to align with their bodies, rather than impose anything upon them. 19
We now have have a good understanding underst anding of the Physical Culture Cultur e 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 Culturis t wisely and intelligently aligns himself with his body and with nature, and does not impose or attempt to force force anything; over time, he aims to align further and further, and in this aligning aims for a physical perfection.
ForM aND FUNCtioN “Apollo, rather than Hercules, stands for the type of physical manhood that is demanded to–day. Powerful muscular development there must be in the ideal man, but there must also be a counterpoise of grace and of intellect.” – Bernarr Mac Macaen aen – Muscular Power and Beauty “There is no more beautiful sight than a well–developed man.” – don Atao – Health Strength and Muscular Power This perfection manifests itself in both form and function. The philosophical divide between muscle form and muscle function already exists so early in the culture. As one expects by now, Physical Culture understood and reached a proper balance between the two. Function nearly always took primacy, but none were shy about promoting and encouraging the beautiful body that resulted from their work. Most practitioners posed often, showing off their development in their photos and advertisements, in their public displays, side shows, film strips, demonstrations and competitions. While some, such as Tony Sansone, lived primarily as models, others firmly eschewed muscle appearance ov over er function. function. What purpose is served by by a muscle which cannot act? Overall, finding pure bodybuilders over accomplished 20
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 simultaneous simu ltaneously ly displayed great beauty, a match epitomized in in its founding father, Sandow. Striving for a general physical competency, members of the movement developed dev eloped their attractive bodies. While contemporary bodybuilding audiences dwindle due to the involvement of chemically chemically–induced –induced aesthetics in today’s today’s competition competitions, s, 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.” – Eene Sanow – Sandow’s System Sandow wrote for the general population, not the professional profession al athlete, and he stressed health ov over er strength. str ength. In his opinion, most people wish to live a long and healthy life, wherein they can accomplish accomplish daily tasks with the utmost comfort comfo rt and ease. Most people neither encounter nor wish to encounter extraordinarily trying times, and thus do not require preparation for the utmost difficulties. Sandow furthermore acknowledged an individual’s limits in personal potential, whether due to t o heredity, heredity, time, enthusiasm, desire or circumstance. In his words, “We cannot all be Atlas, but we can all produce vigorous minds and healthy bodies.” Sandow considered health a matter of each cell’s vitality, an actor which relates to the “ever recurrent motions of waste and renewal.” He saw the 21
body’s strength as related to the youth of its atoms, which renew themselves by working (exercising) regularly. The work kills kills them and facilitates their rebirth. rebir th. 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 going through certain cert ain exercises exercises in a perfunctory per functory 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 str ong men of the day, day, men who did everything to excess and believed that strength came from ov over–consumption er–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. 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 str stronger onger no matter how much nature has handicapped hand icapped him by giving him a lack of inches, or a small frame. Even those in ill health can be made strong, because exercise promotes promotes health. In turn, tur n, muscle can be made to grow g row on the healthy body and with muscle will come the strength.” – Eare E. lieerman – 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 import ant 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, 23
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”’. – Tomas Inc – A Manual of Physical Training Many Physical Culturists considered a thorough understanding of the body and its anatomy essential. Understanding the body from a biological perspective allows you to understand the various energy channels and the different muscles’ proper functions. Having achieved proper understanding, you may easily move your mind and direct your nerve force in the most efficient and powerful way possible. While the ability to name each and every specific muscle in the body is not essential, understanding the basics of your various muscle groups and their proper functioning is a great aid in proper 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 f lexing the sides and rotating the pelvis. 25
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, t he 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.
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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 f lexor carpi radialis the brachioradialis, the palmaris longus and the f lexor 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...” – geore hacenscmit – The Way to Live
Perhaps the most important concept to take from this book is the fact that sensible Physical Culture does not follow fads, and has no desire to be a fad itself. Sensible Physical Culture does not move momentarily through your life; rather, it creates a lifestyle. It concerns itself with creating an ideal lifeway for health, strength, harmony and balance in every aspect of one’s being. The mind, body and spirit connect intrinsically, indivisibly. Physical Culture strives not only for the ideal body, but also the ideal life. Rather than considering physical exercise as another regimen to follow for bathing suit season and then drop, Physical Culture encourages creating positive, healthy, harmonious habits to build a balanced, healthy, strong, fulfilling lifestyle. Physical Culturists argue that great strength flows from a life lived in moderation, regularity and balance. Avoiding any overindulgence remains key in many writings. Devotees take great care to keep the body from unnecessary strain during daily life, and practice due diligence to keep the vital reserves high, and merely “dipped into” during training. Recovery is far easier when ample reserves remain, rather then when rebuilding from a debt.
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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.” – geore Jowett – Muscle Building and Physical Culture The natural invigorating remedy for an exhausted body is rest, both in the physical as in the mental direction, and a healthy sleep. To obtain a sound sleep, the regulation of the proper functions of the intestines and the skin is necessary above everything. He who takes daily and thorough exercise in the open will hardly be plagued by sleeplessness. – geore hacenscmit – The Way to Live “Sleep is a known necessity for restoring the losses of energy and the using–up of the body tissues occasioned by daily activity. For it is during the sleep that the growth, assimilative and repair processes of the body are most active”. – Ton Sansone – Progressive Home Physical Training Sleep, the great healer and replenisher of vital reserves, was viewed as vitally important to Physical Culture. The body not only heals and recovers during times of rest and sleep, but also the mind and spirit refresh themselves, dipping into the deep wells from which they draw their potency, during a good night’s sleep. A physically energized person cannot act properly or passionately without a similarly vital mind and spirit. Recognizing that sleep occurs best in regular intervals, they championed the proposition that the most favorable sleep pattern is one in which a person goes to bed and 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.” – Ton Sansone – Progressive Home Physical Training “A warm bath once or even twice a day is desirable, although in the morning it may be followed by a cold sponge – if the system can stand it.” – Aop Norqest – Strength and Health “Cold baths are nature’s tonic for increasing the nerve force and making the body immune against sudden changes of temperature and exposure.” – lione Stronort – Strongfortism the Complete Course Lesson 1 Proper bathing and grooming also got much attention from Physical Culturists. Besides showing and nurturing a necessary pride and positive attitude regarding your body, proper bathing also allows the skin to properly breathe and expel wastes. Physical Culture considered daily bathing a necessity, not an option or an opinion. The optimum temperature of the bath or shower remained open to debate within the movement. No one recommended excessively hot water, though some praised frequent saunas and sweat baths. Yet for daily cleaning, most recommended bathing in either warm and tepid, or ice cold, water. The roots of the ice cold bath r un far back into numerous folk traditions; in its lengthy history it has been recognized as a real strength builder –– not only of physical strength, but mental and spiritual strength as well. Japanese mountain shamans regularly meditated under cold waterfalls, and used the frigid water to prepare their bodies for their 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 dr y 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.” – Ton Sansone – Progressive Home Physical Training “In the selection of clothing … keep in mind the skin has to breathe.” lione Stronort – Strongfortism-the Complete Course After the care and attention paid to bathing and grooming, Physical Culturists considered clothing a small and pr actical matter. Wearing clean and attractive clothing displays the earned body well, and shows and builds the same feeling of self–respect as the body care practices discussed earlier. Much as during sleep, during the daytime one should not wear excessive clothing, but just enough to keep the body warm and circulating at all times. Wearing too little for the weather and exposing oneself to intolerable temperatures slows the circulation and invites weakness and illness; similar detrimental effects come from too much clothing during the hot months. In general, clothing should fit fairly loosely, without any real tight spots or areas cutting off circulation; tightness is 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.” – geore hacenscmit – The Way to Live Regarding the training lifestyle itself, one idea dominates Physical Culture thinking: “Make Haste Slowly.” Physical Culturists understood that perseverance builds success, and they recommended training as a daily habit, in one form or another. Regarding training timing, most recommended against vigorous training before or after meals. Avoid training immediately upon rising if one’s body disagrees with it, as the body often does not wake thoroughly warmed and circulated. Generally, you should train when your energy runs highest. This timing of ten changes as the body ages. Training should be handled in a gentle manner; excessive and rapid training easily causes harm. Movements should generally occur slowly at first, as you build the motion with smooth performance and full intention, avoiding overly quick and jerky movements. The speed of performance may increase to rapid movements as competency increases, but only when it does not cause a loss in gentle and proper form. Physical Culturists abstained from training employing 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 suf ficient, one ought to either discontinue the work or restrict the movement until breathing again becomes normal.” – geore hacenscmit – The Way to Live “Attention must be given to the breathing, – you must put your will into increasing the depth of your chest and the strength of your lungs.” – Tomas Inc – Will and Nerve Force in Relation to Physical Culture Most Physical Culturists considered proper breathing the most important aspect of training. Training should take place where you have access to plenty of fresh air. Breathe continuously, never holding your breath (especially during an exercise movement). Be sure to breathe in comfortable rhythm with the exercise itself, inhaling deeply during the hardest aspects. Most considered breathing through the nose ideal. George Hackenschmidt specifically states that if at any point during training you cannot breathe through your nose and you have to revert to your mouth, then you are training too hard and need to pause and rest, or even stop the entire succession. To breathe properly, one must develop great lung capacity. Short, choppy breaths and panting for air during and after exercise simply reveals the individual’s weakness. 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.
the viKiNG’S BreathiNG eXerCiSeS “Deep breathing is excellent in its place, but I do not consider it good unless it is gone through with in connection with some exercise.” – Aop Norqest – Strength and Health Physical Culturists also recommended specific exercises for the lungs to increase breath. Adolph (“The Viking”) Nordquest recommends the following in his book Strength and Health: “There are four exercises which I can recommend: No 1– Place the hands on the hips, and draw in a full breath, at the same time throwing the head upward and backward. Exhale as the head is brought forward. The hands on the hips hold the shoulders down. Count four while breathing in, and four while breathing out. No 2– Clasp the hands over the abdomen, and take a full, deep breath, at the same time pressing upon the 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.
The four exercises are easy to remember, and may be taken in various positions; with the hands on the hips, on the back of the neck, on the top of the head, and stretched up above the head.”
ProPer relaXatioN “The most important exercise the beginner must learn is to relax all the muscles.” – Maxic – Muscle Control Physical Culturists considered overtraining the great bane of strongmen. One should train to the point where you feel good, strong and energized during and soon after the training session. One should always consider recovery above all else. It is in the training itself that one becomes weaker, and only during recovery and sleep that one grows stronger. A key part of recovery is keeping the mental focus and emotional enthusiasm for training and health fresh. For this reason, the Culturists recommended always avoiding boredom and staleness in your routine. As they say, if your 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 stif fness, aids general body circulation, and removes the overdone feeling after exertion.
iNCh’S SelF MaSSaGe As Thomas Inch notes, a masseur is often unavailable and costly, and instead he recommends self massage, writing at length about the process. Kneading, pounding, pulling and pressing help keep the muscles fresh by assisting their natural actions and smoothing out whatever small issues arrive after training. Self massage strengthens resistance to muscle tears, and keeps the muscles supple. One should never massage with the muscles tensed. The muscles should be relaxed to allow a deep kneading. Inch recommends the following self–massage program in his book, A Manual of Physical Training : 1– The Neck Holding the chin up and rotating the head, massage with finger tips from one side of the back of the neck to the other, 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 r ub with both hands, the thumbs meeting on the shin bone, the finger tips massaging in up and down movements. Now reverse.”
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ChaPter Five The dieT “There is no question I am asked more frequently than. ‘Mr. Liederman, what shall I eat to make me strong?” – Ear lieerman – 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.” – Eare E. lieerman – Secrets of Strength “Do not swallow a morsel of food until it is thoroughly mixed with saliva and reduced to liquid form.” – lione Stronort – Strongfortism- the Complete Course For most Physical Culturists, nothing is of greater importance for health and strength than proper digestion. Jowett calls digestion the “rock of internal power.” In his view of the body as a machine, Jowett considers food and drink the fuel, as well as the building materials and lubricants of the machine. Most health problems, not only being underweight and overweight, result from problems in diet and digestion. Many adherents point to constipation as the main cause of illness. For Physical Culturists, the body’s health relies upon its ability to circulate nutrients and wastes. When a person is constipated, a blockage occurs, causing wastes 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 intes tinal 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.” – geore hacenscmit – The Way to Live “Sensible nutrition is essential to health and strength. A properly balanced proportion of wholesome food is required to nourish the system.” – lione Stronort – Life’s Energy through Strongfortism
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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.
how to eat aND DriNK “When you do eat, eat slowly. Your teeth have a certain work to do, and see that they do it. Chew everything thoroughly, and then the stomach will not be overworked. Do not eat when exhausted, nor disturbed, nor worried.” – Aop Norqest – Strength and Health 46
One should always eat in a pleasant mood, and thorou ghly 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 f lushes 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.” – geore hacenscmit – The Way to Live
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“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.” – Proessor k. V. Ier – Muscle Cult Up to this point, the what of Physical Culture diets remains unanswered. Perhaps George Hackenschmidt summed up the attitude best when he said, “Forget diet.” As Hackenschmidt notes, many strong men exist within every possible diet and nutritional theory. As he states, the actual matter regarding what foods to eat falls secondary to proper mechanics: the how of eating. Physical Culturists generally recommend – unsurprisingly by now – that you eat what agrees with you and avoid excess stress over your diet. As modern Physical Culture historian Randy Roach states in an interview with David Robinson: “A diet that gives one a long, disease–free life of happiness, I guess could be considered the perfect diet. You can have a great looking physique, but without harmony, there is no happiness; without happiness, there will be eventual collapse on either or both the physical and mental fronts.” Overall, you should avoid that which disagrees with you and causes a heavy, leaden feeling. Avoid those foods whose digestion drains your energy. Generally speaking, the foods that supply the most nutrients in their most available state will digest easiest, and of ten your body craves these foods and nutrients the most. More important than following a strict plan –– merely avoid those foods which cause you the most trouble. What NOT to eat is more important than what to eat. 48
Ahead of their time, Physical Culturists across t he 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
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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.” – geore 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.” – Aop Norqest – Strength and Health Regarding weight gain and weight loss, the general rules ring familiar today. When attempting to lose weight, eat more fresh raw fruit and vegetables and cut down on your starches (bread, rice, oats, etc.) Overall, simply eating less is a necessary truth. To gain weight, include more starchy foods, do not overeat (one Physical Culturist even recommends a juice fasting once a week to calm the nerves), and weight gain will occur. No Culturist recommends rapid muscle gain or fat loss, but rather a more measured and steady movement toward your ideal, always keeping health first and foremost in mind. Above all, a healthy body will respond more readily to intelligent attempts at muscle gain or fat loss, so you must position overall health as the most important factor in reaching your ideal body composition. Overall, eat plenty of good, plain, wholesome food that agrees with you, digests easily and leaves you feeling energized. Favor real, whole, natural foods. Avoid processed and overly prepared dishes. Beyond that, do not worry excessively about the composition of your diet. As Hackenschmidt states: “If you eat, sleep and feel well, then nothing can be said to be wrong.”
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Part two
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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.
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oNe haNDeD SNatCh
1. Stand over the barbell with your right hand in the center, your left hand resting on your left thigh. 2. Pull upwards strongly with your right hand and shoulder, pressing your left hand hard onto your left knee. 3. Watching the weight, dip directly underneath it and stand, straightening your right arm and pressing the weight up. 57
two haNDeD SNatCh
1. Stand with the barbell in front of you on the ground, your heels a few inches apart. 2. Stoop down and quickly pull the barbell up to your chin with both hands. 3. Simultaneously step forward with one foot and backwards with the other. 4. Keeping your back straight, watching the weight; adjust your elbows and wrists underneath the barbell, then bend your knees and straighten, jerking the weight upwards. –May also be performed in the Continental Style: In Step 2, pull the weight first up to your abdomen and hold it there. Then split your legs and jerk the weight up to your chin, and finish the movement as normal. 58
two haNDS MilitarY PreSS
1. Stand with your heels together, your legs straight and your body erect.Raise the barbell to your chest with your elbows down and your palms facing upwards. 2. Push the weight steadily overhead without bending backwards, watching the weight the whole time. –Do not jerk the weight; smoothly press it upward. 59
DoUBle–haNDeD liFt while lYiNG oN BaCK
1. Lie down on your back, with the barbell lying on the ground immediately behind your head. 2. Lift your arms off the ground and behind your head. Grasp the barbell and pull the t he weight slowly over over your head and onto your chest. 3. Raise your hips, thrust thrus t your body upwards and push and pull the weight overhead, overhead, much like in a standard bench press. pr ess. 60
oNe haND CleaN aND PUll iN
1. Stand over the barbell with your feet feet underneath under neath the t he bar. 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. – The movement is one straight pull up to your chin. 61
two haNDS DeaD liFt
1. Stand with your feet widely apart, about 20 inches or so, with the barbell sitting in front of you. 2. Bend your legs, grip the bar with a mixed grip (one palm faces toward your body, the other faces outward). 3. Keeping your back flat, rise to an upright position with your legs performing most of the lifting. Pause, then lower the weight. – The arms should remain close to the body. – May also be done with straight legs, a standard grip, though mixed grip most popular and allows allows more weight to be used. 62
oNe leGGeD DeaD liFt eXerCiSe
1. Rest the weight on the f loor 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. 3. Straighten and rise up, performing a dead lift while standing on one leg. – May be performed with either two dumbbells or a barbell. – Develops strength and balance. 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. 3. Rise to an upright position, pause, then lower to squatting once again and rest the weight on the ground. – Keep your back flat throughout, lifting mainly with your leg strength. – You may perform standing on elevated blocks to increase the stretch. 64
leG eXerCiSe StePPiNG UP
1. Place an elevated block (about a foot high) in front of you. 2. Using either the Military Press or Back Roll, raise and rest the barbell behind your head onto your neck and shoulders. 3. Step up and down on the elevated blocks, holding the weight behind your head. 65
BaCK roll aND JerK
1. Stand close in front of the barbell. 2. Bend your knee and bend your upper body forward over your knees. From this position reach behind you and grab the barbell. 3. Pull the barbell up and hold it on the small of your back. 4. Straighten up; as you stand, pull and roll the bar up your back onto your shoulders, holding it there with your arms wrapped around the bar. 5. Move your hands underneath the bar and jerk the barbell upwards.
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reCtaNGUlar FiX
1. Stand straight, heels close together. Hold the barbell near your thighs, your palms facing down. 2. Keeping your elbows pressed hard against your sides, bring the weight halfway to your shoulders, holding the weight straight in front of you. 3. Hold the bar rigid for a second or two, straining your forearms, then lower the bar back to your thighs. 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. 2. Quickly lower your elbows to your sides, shifting your wrists under the bar and face your palms upward, forearms vertical. 3. Raise your elbows, wrists and forearms back to the starting position. 68
the BeNt PreSS
1. Hold the barbell on your right shoulder with your right hand, perpendicular to your body, with your feet shoulder– width apart, and your left hand thrown out for balance. 2. Turn your left side forward and bend your knees, lowering your body. As you do so, straighten your right hand upward and twist the barbell horizontal with your body. 3.When your right arm is fully extended and the bar sits horizontally with your body, slowly stand up until you are fully erect with the bar held straight overhead. – Always concentrate on the movement and watch the weight the whole time. As always, focus on maintaining proper form. When beginning, use a weight in an area where you can toss the weight away if you lose control of it. – There are many ways to get to the 1. Position. Most commonly, the Physical Culturists would stand the barbell vertically, grab it with two hands then lower their bodies and angle the bar down onto their shoulder, then stand and release the opposite hand. – Not about pushing 69
DUMBBell JUGGliNG
1. Bend over and allow arms to droop. 2. Grasp a dumbbell and toss it from hand to hand. 70
SiNGle haNDeD DUMBBell SwiNG
1. Begin positioned as in the One Handed Snatch 2. Bend forward with the dumbbell placed between your feet. 3. Keeping your arm straight, pull the weight up, pressing against your opposite leg with your opposite hand. 4. Watching the dumbbell as it rises, lean backwards, dip beneath the weight and straighten your arm. – as the name suggests, you are swinging the weight overhead, rather than moving it in a straight press. 71
two DUMBBellS SiMUltaNeoUS overheaD liFt
1. Place two dumbbells dumbbell s parallel between your feet. 2. Stoop down and raise them up to sit on your thighs, the bells touching. 3. Lean back and jerk the weight to your chest, then your shoulders. 4. Stand up fir firm m and straight when the weig weight ht reaches your shoulders. 5. Lift the weights overhead, bring your feet in and dip beneath the dumbbells held overhead. 72
oNe haND MilitarY PreSS
1. Stand with your legs straight, your heels together and your body erect. 2. Hold a dumbbell firmly in hand, lifted to your chin. 3. Slowly press the weight overhead, standing straight and erect, being careful to NOT lean to the side in compensation. 73
holDiNG at arM’S leNGth
1. Hold the weight straight out in front of your chest with one arm. 2. Swing the weight backwards so you hold your arm straight out to the side. – avoid leaning back and maintain proper posture throughout.
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aNterior ShoUlDer raiSe
1. Start with a dumbbell in each hand, resting against front of thighs. 2. Raise bells alternately to eye level, straight out front, elbows straight, in a rhythmical pattern.
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overheaD DUMBBell SwiNG
1. Raise dumbbells overhead, arm’s length, straight up, bells touching. 2. With your legs straight, lean your torso forward, swinging your arms out until they are fully extended to their respective sides, in crucifix position. – may also be performed starting from the bent position
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StaNDiNG CheSt FlY
1. Hold dumbbells in crucifix position. 2. Swing the dumbbells forward, touching in front, then return to crucifix position.
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Slow PUNChiNG with weiGhtS
1. Stand erect with dumbbells in each hand. 2. Step forward with your right foot and slowly extend your right hand forward, punching with the weight. 3. Step back and pull the weight to your side. 4. Repeat with your left side. 78
DUMBBell CUrlS
1. Stand with your arms hanging relaxed down to your sides, a dumbbell in each, palms facing away from your body. 2. Alternately curl the dumbbells. 79
DUMBBell CirCleS
1. Stand with a dumbbell in each hand, held straight forward. 2. Trace a circle with each dumbbell simultaneously, in opposite directions. 80
CheSt aND BaCK eXteNDer
1. Hold the bands in front of your body. 2. Expand the bands horizontally across your body. Bring your arms as far back as possible, touching the bands to your chest to ensure a full extension and working of your muscles. Expand until you grind your shoulder blades together to ensure the full movement. – may also be performed vertically in an up and down motion as well 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. 3. Return to starting and repeat, pulling with your left arm this time. 82
CrUCiFiX
1. Hold band behind your head with both hands. Your arms are forming right angles, with your upper arms parallel to the f loor and your forearms vertical. 2. Stretch your arms to the crucifix position, pulling the bands tight and resting them against your neck. 83
SqUat eXteNSioN
1. Hold the bands straight overhead. 2. Simultaneously pull the bands outward to the sides while squatting into a deep knee bend, fully extending and squatting at the same point. 84
StriNG PUll
1. Attach a very strong rope, twine, string or cable to the handle of the kettle bell. 2. Grasp the string and, with your arm fully extended in front of your chest, pull the string up and attempt to lift t he kettle bell. – A very difficult exercise. Make sure you keep your arm locked throughout and your body r igid. 85
KettleBell eXteNSioN
1. Stand with a kettle bell resting on your right shoulder, grasped with your left hand; the weight rests between your shoulder and neck. 2. Straighten your arm, lifting the weight overhead. 86
KettleBell PreSS
1. Grasp the kettlebell off the ground with both hands. 2. Lift the weight up so it rests on your upper chest, similar to a bowler’s position before throwing their ball. 3. Thrust the kettlebell to arm’s length, in a diagonal movement up and forward. 87
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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 t he 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 tr icep 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.
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the iNteStiNal reveille
1. Stand with your knees 12 inches apart. Arch and lower your back to loosen up the muscles. Then twist your hips from side to side until the waistline loosens. 2. To perform the Reveille, perform both at once. Arch your back as you twist to the right, then lower the back as you twist to the left. – make the circle as large as possible when rotating the waist. Keep your feet planted during the movement. – trunk twisting movements are extremely helpful to good health. They give the intestines and internal organs a proper massage, aid digestion, fight constipation and give flexibility to the lower back while stimulating the spine and nervous system. 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. 3. Push forward with your legs, lowering your hips to the ground and placing your weight onto your arms, in a push up position. – A good, general exercise for energizing the body and massaging the internal organs and spine.
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iNterNal SqUeeze
1. Stand with your feet apart, your heels 16 to 20 inches apart. Hold your arms stretched straight to the sides at shoulder level, fists clenched. 2. Twist your trunk fully to the lef t. Bend your trunk sideways, bending your right knee as needed, until your fist touches the floor between your feet. 3. Raise up and reverse the movement, twisting to your right and bending your left side vigorously. – focus on twisting with the waistline, and the arms merely come along for the ride. This develops the rotating muscles, the oblique, the small of the back and the internal organs.
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trUNK CirCliNG
1. Stand with your feet apart 16–20 inches. Stretch your arms overhead, your hands clasped. 2. Bend your trunk forward, then to your right, then backwards, then to your left. – move in a smooth motion, creating a round circling movement. – this exercise powerfully develops the muscles of the waist and sides, provided you allow your waist to perform most of the motions.
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Sit UP
1. Lie on your back, hands clasped behind your head, optionally securing your feet under a heavy piece of furniture or other weight which plants the feet and legs, your knees raised. 2. Curl up and raise your torso to a full sitting position. – breathe regularly, exhale before sitting, inhale before lowering. – hold your abs in tightly to properly engage them and work the internal muscles and organs 95
SiDe Sit UP
1. Lie down on your side. 2. Alternately raise and lower your torso sideways, as high as possible, vigorously focusing and squeezing the waist and side muscles. 96
reverSe Sit UP
1. Lie down on a bench, your front half hanging off the edge, your hands on the back of your head, your elbows out. Some benches have supports for your legs to perform this movement. Otherwise, maintain your hold by wrapping your legs under the bench and pressing your feet upwards, locking them into place. Also, it is possible to order straps to tighten and secure your legs to the top of the bench. 2. Raise and lower your trunk, focusing the strain and contraction upon your lower back. 97
leG raiSiNG
1. Lie on the ground on your back, with your legs straight and your arms clasped behind your head and your elbows out near the floor. 2. Keeping your legs straight and your knees locked, raise your legs as high as you can while keeping your hips and lower back engaged with the floor. – you may also perform this movement raising each leg individually and alternately. The internal, deep seated muscles in the groin work best when you perform this movement individually. 98
SiNGle leG SiDe raiSe
1. Lie sideways on the floor, alternately raising and lowering your upper leg. 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. 2. As you rise to a sitting position, bring your arms forward and your knees to your chest. 3. Balancing on your hips and buttocks, straighten your legs vigorously forward, elevated a few inches from the floor. 4. Bend and return your legs back to your chest, then straighten out and lower your whole body back to the floor simultaneously. – similar to the sit up in breathing; breathe out as your trunk and thighs touch, and breathe in as you lower yourself back to the floor. 100
the l
1. Place your hands palms down on the floor, your fingers and legs pointing forward. 2. Push with your arms and raise your body off the floor, balancing on your hands. 3. Keep your legs extended straight forward. From this position you can either raise and lower your body repeatedly, or test and practice holding this position for extended periods of time. 101
SiDe BeND
1. Stand straight up, your arms either hanging limp or raised overhead. 2. Bend your trunk to your left, contracting greatly on the side’s muscles. 3. Smoothly, rhythmically alternate the movement from side to side. 102
loiN StreNGtheNer
1. Stand with your feet apart, your legs straight, your back straight, your hands clasped behind your head. 2. Bend forward, about 1/3rd of the way to horizontal with the f loor. 3. Bring your hips down and forward, arching and stretching your lower back. 4. Return your hips to the normal position, contracting your lower back. – be sure the movement is in the lower back and not the thighs. 103
the wreStlerS’ BriDGe
1. Perform a bridge, supporting with your hands at first as you build strength. 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. 3. Roll forward until your head and lower shoulders touch the f loor, then return to the bridge. – maintain the arch, do not lower your hips. Keep the effor t on your neck muscles, resting the weight eventually on your forehead. 104
FroNt NeCK BriDGe
1. Lie face down on the f loor, your forehead on a cushion or a mat. Raise your body by pushing your forehead against the mat, using arm strength as little as necessary. 2. Keeping your hands on the floor to regulate the strain upon your neck, sway back and forth, rolling onto your forehead. – for variety, try moving on the forehead from side to side. 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. 2. Stretch out your legs, together or one at a time, placing your weight on the balls of your feet. 3. Maintain a good stretch, attempt to stretch your heels down to the floor, feeling it in your calves. 107
aNKle StretCh
1. Sit down with your right leg crossed over your left knee, allowing your right foot freedom of movement. 2. Circle your right foot outward in wide movements. Alternate feet, then circle inward with each in turn. Alternate again, and simply move your foot up and down as if on a hinge. 108
KNee BeND aND SqUat
1. Lower your body by bending your knees and raising your heels until you nearly sit on them. 2. As you bend down, swing your arms to shoulder level for balance, raising and lowering your arms as you raise and lower your body. –keep your trunk erect and straight. Pushing the trunk backwards slightly places more emphasis onto your knees and thighs. –the knee bend is performed with your heels off the ground as you bend down, the squat is performed with your heels remaining on the ground as you bend down. –by alternating between knee bends and squats you can affect your entire leg with this simple exercise. To further develop your leg, alternate your foot position as well. Bending down with your heels touching, your feet apart, your feet pointed outwards or your feet pointed inwards each provides a different feel and emphasis to the movement. 109
aDvaNCeD KNee BeND
1. Fasten a sturdy rope, chord or piece of cloth to a rafter, beam or ceiling. Grasp and hold it to maintain balance. Alternately, hold onto a support beam or wall for balance. 2. Inclining far back, begin to bend your knees down, pushing your hips forward and leveraging your knees as much as possible. 3. At the end, your buttocks should rest on your heels and your knees should lightly touch the floor. –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
1. If necessary as you build strength and balance, use a hanging rope, support beam or wall to assist in the movement. 2. Simply perform the knee bend or squat on one knee, your other knee either raised to your chest, raised behind you, or extended straight forward. 111
leG CUrl
1. Lie on the floor, with one foot raised onto a bench or chair, heel pressing down. 2. Press down hard with your raised foot, engaging your hamstrings, and lift your hips and body up to a full extension. Lower slowly, keeping your hamstrings engaged and working the entire time. 112
toe raiSe
1. Stand straight, the balls of your feet resting on an elevated surface, your heels hanging downward. 2. Raise up as high as you can on the balls of your feet at first, then your toes as you build strength and balance. – May be performed with one foot at a time for greater challenge. – May use a beam, rafter, handing rope, support, wall, etc. to help assist with balance. 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. 2. Attempt to raise the front of your right foot while resisting with your left foot.
114
looSeNiNG the ShoUlDerS
1. Stand erect with a stick or broom held out straight in front of you. 2. Begin with the stick or broom resting on your thighs. Bring it up from your thighs to over your head, then down your back until it touches the back of your thighs. 3. Reverse the motion, maintaining your arms as straight as possible. 115
Floor DiP or PUSh UP
1. Lie on the ground, face downward. 2. Rise up on your hands and toes, your hands in line with your chest. 3. Keeping your body rigid and straight, raise and lower your body by straightening your arms, pushing your body up, then lower to the ground. – Much like squats, floor dips may provide additional variety and challenge by carrying the placement and angle of your hands and arms. 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. 2. Dip up and down between the chairs. The closer the chairs, the more your shoulders and triceps will be worked. The further apart the chairs, the more your chest will be worked. 117
haND StaND PUSh UP
1. To prepare for this movement you must be comfortable holding yourself upside down. Begin by doing headstands with your head on a cushion, your knees on your elbows, your hands shoulder width apart with a good grip on the floor. Roll forward if you lose your balance. 2. When accustomed to being upside down, get into the position, then slowly lift your legs into a fully extended position. Once balanced, raise and lower your legs to your knees several times. 3. When comfortable, perform this movement away from the wall. Practice often and build strength, balance and comfort for this advanced exercise. 4. When comfortable and sure, perform against a wall and extend your arms until they’re straight. Raise and lower a few times. The motion is complete when you can touch your nose to the f loor on the lowered position. 5. For maximum effort, perform with your hands between two sturdy stools or chairs, or otherwise elevated base allowing for a greater dip. 118
PUll UP
1. Hang from a bar, a rafter, or any other sturdy and high object. 2. Pull your body up until your chest touches the bar. – Like other bodyweight exercises, varying hand position adds variety and overall development to this movement. 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. 3. Lower your chin touching your chest, then raise your head, resisting with your arms and hands. 4. Place your palms against your forehead, pressing with force. Push your forehead against your palms and attempt to move your head downward and forward. 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. 2. When moving to the next muscle, maintain relaxation in all previous muscles. The goal is to have each muscle relaxed simultaneously. 3. When finished, you should feel wobbly, uncertain in your legs. 121
CoNtraCtioN
1. Begin from a relaxed state. Begin working from your feet upwards, contracting each muscle in turn. 2. Don’t let any muscle relax as you move on to the next. 122
iSolatioN oF the latiSSiMUS DorSi
1. Rest your hands lightly on the front of your hips. 2. Concentrate on your lats and broaden them, spreading outward without rounding your back. Your back stays flat throughout the movement. 3. When your back expands fully, drop your shoulders. – placing pressure on your hips with your hands helps when learning. 123
iSolatioN oF the traPeziUS MUSCle
1. Place your hands in front of your body, upper arms vertical and forearms parallel with the floor, hands clasped. 2. Raise the traps up and forward. At first you may need to press your hands together, or against your hips to learn the feel of the isolation. 3. Isolate one at a time when learning, then move to isolating both at once. 124
CoNtrolleD iSolatioN oF the traPeziUS MUSCle
1. Isolate both traps at once and hold the contraction. 2. Raise your arms out into a crucifix position and bring your shoulder blades together, while holding the contraction. – this furthers and deepens the isolation and contraction. 125
iSolatioN oF the PeCtoraliS MaJor
1. Clasp your hands together in front of your body and, using your pecs, push your hands together with your press. 2. Some arm contraction is necessary when first learning the movement. Over time, use less and less pressure with your arms until you can rely solely on pulling in with your pecs, without needing your hands clasped and pressed. 3. When you can isolate without clasping your hands, isolate your pecs then raise your arms straight forward, parallel to the ground while maintaining contraction. 126
CoMPlete relaXatioN oF the aBDoMiNal wall
1. While standing, relax your abdominals until the wall feels fully soft all over. – it may be necessary to shif t your body weight to insure no pressure or support occurs within the abs. – the necessary first step for learning all other abdominal controls. 127
DePreSSioN oF the aBDoMiNal wall
1. Take a deep breath. Thrust your chest forward but not upward. Relax your abdominals, and deflate your lungs while maintaining a full chest. If relaxed, the abdominals will push themselves back when your lungs lie empty and your chest thrusts forward. – while it may be necessary when first learning, when advanced you are not sucking in your gut. The vacuum should occur solely through atmospheric pressure and not through any conscious pulling of the muscles. 128
iSolatioN oF the latiSSiMUS DorSi with arMS eXteNDeD
1. Hold your arms horizontally in line with your shoulders. Narrow your back, drawing your shoulder blades together. – the body will want to contract the traps as well. Keep them relaxed, and contract only your lats. 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
1. Lean forward, hanging your arm down. Rotate your arm in a circle the same as before, using only your shoulder. 131
iSolatioN oF the SerratUS MaGNUS MUSCle
1. Interlace your fingers and clasp the back of your head. With your forearms pressed against your head, bend your neck back, looking up, your elbows pointed upwards. 2. You should be able to get a good feel for your serratus from this position. Achieve control by placing stress on your head or neck, either by moving your forehead forward or backwards and resisting with your neck. – 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
1. The muscles between your ribs. Isolated with a simple movement tricky to describe. 2. Lean to your left, then raise your hip up without raising your left leg or foot off the ground. This will give you a feel for the muscles. 3. Keeping your hip raised and stationary and maintaining the contraction, slightly twist your upper body away to your right to deepen the contraction. 133
looSeNiNG oF DeltoiD, latiSSiMUS DorSi aND traPeziUS MUSCleS
1. Clasp your hands, interlacing your fingers. Stretch your arms upwards and pull outwards and sideways vigorously. You are stretching your straightened arms upwards while pulling your shoulder blades apart. 2. Bring your hands down to your head, pulling outwards and retaining your shoulder blades’ expansion. Alternate between these two positions. 134
CoNtrol oF the eXteNSor MUSCleS oF the arMS
1. One at a time, focus on your triceps and contract them, your hands held loosely open. Keep your arms straight, especially at the elbow. 2. Keeping your triceps flexed hard, pull your arm as far back as possible, then forward, to the front, upward, and then over your head. –do not engage your shoulders, especially when moving your arm forward and upward. Keep pushing with your triceps and keep your arm locked. 135
CoNtrol oF the FleXor MUSCleS oF the arM
1. Bend your body forward, your torso almost parallel to the floor. Allow your arms to hang limp and loose in front of you. 2. Flex your bicep, as if doing an empty handed bicep curl. – 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 f lexor 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. 2. Stand and try to press your quads backwards without raising your knees. There is a difference you can feel between simply pushing them back and raising your knees to attain the contraction. 137
CoNtrol oF the CalveS
1. Standing relaxed, extend your toes as far forward as possible, pushing forward without moving your feet, which remain locked to the ground. 138
CoNtrol oF the thiGh BiCePS
1. Draw your heel toward your ass, concentrating upon your hamstrings. Standing on one leg, carry your upper leg as far back as possible. – your body will want to contract your thigh. Keep your quad relaxed and focus solely upon your hamstring’s contraction. 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 Eiae – The Myth of the Eternal Return
Recently, I listened to an episode of the radio show Superhuman Radio, hosted by Carl Lanore and featuring the guest Randy Roach. Roach is both a trainer and the most accomplished Physical Culture historian of our time. The topic of the show was the idea of Physical Culture as a religion. In Lanore’s view, the day in–day out habits, attitudes and lifestyles of the serious physical culturist can only be described as religious, and he defines Roach’s historical opus, Muscle Smoke and Mirrors as the bible of the new religion of physical culture. He defends this position by defining religion as a method of going back and understanding where you come from, and in this sense the most complete historical account of Physical Culture would constitute a bible. This exchange interested me for a number of reasons. Obviously, I have some interest in Physical Culture both as a historical phenomenon and as a practicing lifestyle. Yet I am also a historian of religion and found his arguments interesting, though I would like to expand on them. If physical culture is a religion then it is a fairly new religion, just as it is a fairly new histor ical phenomenon. We begin our discussion by returning to the earlier discussion in Chapter 1 regarding the birth of Physical Culture. It is 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.”
iNDia aND PhYSiCal CUltUre “We hear and read many descriptions in the Ramayan and Mahabarat about mace–fighting. Hanuman, Bhuma, Duryodhan, Balaram, and others were the champions of mace fighting in the age of the Puranas. Mace fighting as such is not now in existence. Mace exercises, however, are current in Northern India.” – Te Enccopeia o Inian Psica Ctre One of the most striking things when you look through early physical culture manuals is the scattered references to India, and the general understanding of Indian techniques and practices. Among the early forms of apparatus were “Indian Clubs”, which referred to the subcontinent and not the native nations of the Americas. These were clubs found originally in India and brought to Europe, where they are used for physical training, especially for wrestling. Some key early physical culturists, most notably George Hackenschmidt, were wrestlers by occupation, and along with boxing and gymnastics, it was one of the main sports associated and discussed within early physical culture. Obviously, there are references to Greco–Roman wrestling associated with their classical allusions, but more indirectly they are drawn from the millennia–old contiguous wrestling culture in India. In fact, looking over certain exercises, you will be struck by their similarities to yoga exercises. Various leg loosening positions are yoga asanas; Tony Sansone’s “cat stretch” is part of the foundational sun salutations of yoga practices. Once again we find a reference to India. 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.
iNDia aND the weSterN worlD “To ask for your credentials is like asking the sun to state its right to shine in the heavens.” – harvar Pro. Jon henr Writ to Swami Viveanana The link between India and Europe is obvious: through the long years during which India was ruled by the British Empire. Colonization always brings a great two–way diffusion, and this was no different. More importantly, in the 19th century, Indian thinking and spiritual practices were much in vogue: in America, the transcendentalists were openly worshipful of what they called Hindu and Buddhist thinking. They read the sacred texts, they read the Gita, and they incorporated this thinking into their daily lives, while also acknowledging its unique character. At the Chicago World’s Fair, the same location where Bernarr Macfadden firsthand saw Eugene Sandow painted as a statue, one of the biggest and most popular acts was the speech by swami Vivekenanda, heralded as the greatest religious thinker in the world. There is more than just a circumstantial connection between Indian thinking and Europe in the 19th century: there is a long, diverse and well documented pedigree of reverence and interest and involvement in Indian culture and lifeways –– what we often think of as Indian religion, or Hinduism. Combined with this, we must consider the long love–hate relationship of the European nations with their colonies, especially with the natives. There is a g reat deal of reverence 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.
the BoDY iN iNDiaN liFewaYS “Know the self to be sitting in the chariot, the body to be the chariot, the intellect the charioteer, and the mind the reins.” – upanisas India had a revered lifeway and religion that incorporated the body –– and cultivation of the body –– into its practices. This is not found in Europe; more specifically, not in Christianity, where the body is ignored at best and denied at worst. Christian understandings of the body, its processes needs and desires are generally negative, seeing the true goal as out there. The Christian God and heaven are outward, separate, other, not of this world and certainly not of our earthly bodies. Because this world is considered sinful and a punishment and not heaven, our 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!” – Baava gita This is a struggle that has made much ground, though is still being fought today. Body cultivation and health is still often considered nutty and narcissistic. Nevertheless, we have made great strides. Those Physical Culturists who spoke of religion believed that you should incorpor ate your 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 Cultur ists 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 of fers 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 t o 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, Crai Piip Staenber
147
iNDeX 19th Century Europe and America, 5–10 A Manual of Physical Training , 49 abdominal exercises Abdominal Vacuum, 45 Complete Relaxation of the Abdominal Wall, 127 Depression of the Abdominal Wall, 128 abdominal muscles, 25 massage of, 40–41 Abdominal Vacuum, 45 Advanced Knee Bend, 110 allopathic doctors, 19 alternative medicine, 19–20 anatomy benefits of knowledge, 18, 25 muscles of the body, 25–28 Ankle Resistance, 114 Ankle Stretch, 108 Anterior Shoulder Raise, 75 apparatus debates over use of, 2 early models of, 55 exercise without, 89 see also barbell; dumbbell; kettlebell; resistance band Arco, Otto, 89 Athaldo, Don, 1, 19, 20
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 dandruff, remedy for, 34 deltoid muscles, 27 Loosening of Deltoid, Latissimus Dorsi and Trapezius Muscles, 134 massage of, 40 Depression of the Abdominal Wall, 128 detective novels, 16–17 diet avoidance of overeating, 18, 45–46 avoidance of processed foods, 2, 49 fasting, 19, 46 in pre-industrial lifestyles, 7 raw food diets, 49 raw milk diets, 2, 19 regulation by the body, 46 timing of meals, 47 vegetarianism, 2, 49–50 wholesome food, 50, 51 digestion, 45 exercises to aid, 44, 91 importance of, 43 proper mechanics of, 46–47, 48 water, 47 see also diet
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 fads, avoidance of, 29 fasting, 19, 46, 51 fiber, 44 flexor muscles Control of the Flexor Muscles of the Arm, 136 Floor Dip or Push Up, 116 food. see diet forearm muscles, 27 massage of, 40 form and function in Physical Culture, 20–21 Freud, Sigmund, 16 Front Neck Bridge, 105 gastrocnemius outer and inner, 28 gentlemen-athletes, 12–13
152
gluteus maximus, massage of, 451 Greco-Roman idealized form, 6, 11 Greco-Roman influences, 5 Hackenschmidt, George, 6, 17, 31, 32, 34, 36, 45, 47 on diet, 48, 47, 51 wrestling career of, 142 hamstrings, 27–28 Hand Stand Push Up, 118 health, pursuit of, 21 Health, Strength and Muscular Power , 1, 19, 20 health clubs, 13 “high culture” notions in Physical Culture, 11 Hindu spirituality, 143 historical accounts of Physical Culture, 141 141 Holding at Arms Length, 74 holistic medicine, 13, 19–20 How to Get Strong and How to Stay So , 15 15 ice baths, 34–35 imagery of Physical Culture, 143 Inch, Thomas, 36, 39, 51 self massage techniques, 39–41 Indian civilization colonial respect for, 144 “Indian Clubs”, 142 Indian Physical Culture, 143, 145 Indian religion influence in America, 143 influence inf luence in Europe, 143 respect for the physical body, 144, 145 individual approaches to Physical Culture, 2, 17, 23, 147 individualism, 10 industrial capitalism, circulation in, 15–16 15–16 Industrial Rev Revolution, olution, affect on lifestyles, 8–10 8–10 industrialization, 8–1 8–10 0 intercostal muscles, 26 Isolation of the Intercostal Muscles, 134 134 internal massage, 44–45 internal organs exercises for, for, 93, 95 massage of, 44–45 Internal Squeeze, 93 Intestinal Reveille, 45, 91 isolated muscle development, 21, 56, 89
153 15 3
Isolation of Pectoralis Major, 126 Isolation of the Intercostal Muscles, 133 133 Isolation of the Latisimus Dorsi, 123 Isolation of the Latisimus Dorsi with Arms Extended, 129 Isolation of the Seratus Magnus Muscle, 132 132 Isolation of Trapezius Muscle, 124 Iyer,, Professor K. V., Iyer V., 48, 50, 143 Japanese shamans, 32–33 Jowett, George, 18, 32, 49, 51 kettlebell exercises, 55 Kettlebell Kettlebe ll Extension, 86 Kettlebell Kettlebe ll Press, 87 String Pull, 85 Kettlebell Kettlebe ll Extension, 86 Kettlebell Kettlebe ll Press, 87 kinetescope films, 10, 11 Knee Bend and Squat, Sq uat, 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, 134 134 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, 134 134 Loosening the Shoulders, 115 lung capacity, development of, 36–38 mace exercises, 142 mace-fighting, 142 Macfadden, Bernarr, 5, 12, 20, 33, 143 publishing empire, 13 Marey, Etienne-Jules, 17
154
mass spectacle, rise of, 10 massage of internal organs, 44–45, 4 4–45, 91, 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 q uality,, 23 importance of symmetry symmetry,, 23 Muscular Power and Beauty , 20 Muybridge, Edward, 17 narcissistic view of Physical Culture, 145 nationalism, 6 “native” displays, 144 native peoples, physiques physiques of, 144 “naturals”, 1 nature, reverence for in Physical Culture, 19 neck exercises for, 120 massage of, 39–40 nerve force, 17–18, 25 relationship to the concept of Brahman, 146 role of bathing, 34 role of relaxation, 39 nervous energy, 21 Nordquest, Adolph, 32, 46, 51 breathing exercises, 37–38 nose breathing, 36 nudity public, 11 for sleeping, 31 for training, 31 obliques, 25 exercises to develop, 93
155 15 5
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 technology, advances in, 7–10 teres major, 26 teres minor, 26 The Bent Press, 69 The Encyclopedia of Indian Physical Culture, 142 “The Father of Physical Culture”, 12–13 see also Macfadden, Bernarr The Myth of the Eternal Return , 141 The Railway Journey, 15 The Way to Live, 6, 17, 31, 32, 35, 36, 45, 47 The Wrestler’s Bridge, 104 theatre, 10
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 unconscious influences, 16–17 Upanishads, 144 upper arm muscles, 27 upper leg muscles, 27–28 urbanization, affect on lifestyles, 8–10 vaudeville, 10 veganism, 49–50 vegetarianism, 2, 49–50 Vivekananda, Swami, 143 waist, exercises to develop, 96, 96 water, 47 weight gain, 51 weight loss, 51 weight machines, early models of, 55 weight training techniques, 56
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 yoga exercises, 142
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