Perry Rader Master Bodybuilding and Weight Gaining System

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The Rader

Master Bodybuilding and

Weight Gaining System





























Table of Contents

THE HISTORY OF THESE METHODS TRAINING ADVICE OF IMPORTANCE

1 10

PREVIOUS EXERCISE EXPERIENCE

10

ARRANGMENT OF YOUR PROGRAM

11

AGE AND FAST GAINS

12

CORRECT LIVING HABITS

13

MENTAL HABITS

14

SLEEP, REST AND RELAXATION

15

BATHING

16

MASSAGE

17

DIET FOR GAINING WEIGHT THE SIX MEALS A DAY PLAN

THE RADER SQUAT PROGRAM

19 27 34

YOUR WORKOUT PROGRAM

36

HARD WORK IS NECESSARY

37

NUMBER OF REPETITIONS AND ADDING ADDING WEIGHT

38

FREQUENCY OF WORKOUTS

39

LAYOFFS

41

BREATHING METHODS

42

THE USE USE OF CAMBERED CAMBERED OR OR BENT BARS AND LOADING LOADING RACKS RACKS

45





























THE EELLS BODYWEIGHT SQUAT PROGRAM

47

THE DEADLIFT PROGRAM FOR WEIGHT WE IGHT GAINING

50

THE CLEAN AND JERK PROGRAM FOR WEIGHT. WEIGHT.GAINING

54

OTHER SPECIAL PROGRAMS

57

SPECIALIZATION

57

NECK EXERCISES

58

CALF SPECIALIZATION

59

ARM SPECIALIZATION

63

FOREARM SPECIALIZATION

66

PECTORAL SPECIALIZATION

70

DELTOID SPECIALIZATION

71

LATISSIMUS SPECIALIZATION

74

BACK SPECIALIZATION

76

LEG SPECIALIZATION

79

ABDOMINAL SPECIALIZATION

80

DEVELOPING THE CHEST CAVITY

82

AN ABBREVIATED PROGRAM OF BODYBUILDING

90

PRESS – CHIN – SQUAT PROGRAM

94

THE CLEAN CLEAN AND AND PRES PRESS S – ROWIN ROWING G – SQUAT SQUAT PROG PROGRAM RAM

95

CLEAN CLEAN AND JERK JERK – PRESS PRESS – SQUAT SQUAT PROGRA PROGRAM M

97

SPECIA SPECIALIZ LIZED ED SQUAT SQUAT PROGRAM PROGRAM

98

SPECIALIZING ON ONE ONE EXERCISE EXERCISE FOR MAXIMUM





























OTHER SPECIAL TRAINING SYSTEMS

101

SPLIT REPETITON

101

SPLIT SPLIT - PAUSE PAUSE SYSTE SYSTEM M

103

THE REST REST - PAUSE PAUSE SYST SYSTEM EM

104

REBOUND PRINCIPLE OF DEVELOPING MUSCLE AND. AND.STRENGTH

105

THE USE OF SHORT MOVEMENTS FOR POWER .&.DEVELOPMENT

107

CHEATING METHOD OF EXERCISE

111

PEAK CONTRACTIONS

113

FORCED REPETITIONS

114

DIFFERENT REPETITION SCHEDULE

115

HOW TO SHAPE UP AFTER WEIGHT GAINING

117

TRAINING FOR THE OLDER MAN

121





























THE RADER MASTER BODYBUILDING AND WEIGHT GAINING SYSTEM

THE HISTORY OF THESE METHODS

I

t is not customary for the history of a course to be given, but the history of the methods taught herein is so definite, definite, inspiring and and easily traced that we believe

it will be of great value and interest to the reader. It will likewise give him an idea of what results have been obtained by others and what he, himself, might expect. It will also give him assurance that this is not the hasty

brainchild of one on e man interested only in placing of a few sheets of instructions on the market for the sole purpose enhancing his own finances. This course, you will find, is the culmination of the combined efforts of the great mass of the body-culturists of
































the world, in their thei r search for the best methods in i n the past 30 years. One of the strongest mortals known to history was Milo of Croton. History tells us that when a youth, Milo desired to become the strongest man man in all Greece. Knowing that he could not become strong merely by desiring to be strong, he determined to build up strength and development by making his exercise progressively harder. In order to accomplish this, he chose a young calf and carried this around the stadium on his shoulders every day until the calf had become a full grown bull, and Milo had achieved his ambition and become, not only the strongest man in Greece, but in all the world. Thus was born the progressive weight system of bodybuilding. bodybuilding. Down through the years this method has slowly been refined and perfected until we have our modern, adjustable plate loading weights known as barbells and dumbbells. Used with the most modern and scientific methods, they have become the most effective and desirable means of developing a perfect physique, great






























barbell exercise has made astounding gains until it is, at present, the most universally practiced method of developing a perfect physique. As is to be expected, many methods have been develope developed d and practiced practiced with with barbells barbells – all of them them having having merit. However, it was soon evident that there were some types of physiques ph ysiques that absolutely abs olutely refused refus ed to respond to to any of the regular courses. Also many exercisers were dissatisfied with the speed with which they were progressing. It was shortly shortly after after the First First World World War that that ther theree came to this country a German weightlifter by the name of Henry Steinborn. He was considered the strongest man in the world at that time and as he trained at Sigmund Klein’s gym, where most of the notable in the game trained frequently at that time, it was observed that he always performed and emphasized emphasized the value value of of the squat – always doing many repetitions with very heavy weights. Klein began using it himself himself and on his his pupils pupils with very pleasing results. Mark Berry, then editor of “Strength” Magazine,






























Mr. Berry began began publicizing publicizing this exercise exercise progr program am throu through gh “Strength” magazine and “Strong Man” magazine. Rudy Gambaco Gambacorta rta was was one one of his first first successes successes – making making very very fast gains in a short time. Shortly after this, J.C. Hise of Homer, Ill., being being dissatisfied with his development, weighing about 180 lbs. at 5’8” after years of barbell training, training, decide decided d to try the methods methods Berry advocated advocated.. The results were w ere so great that no one was willing will ing to believe believe him, him, for for he he had had gain gained ed 29 lbs. lbs. in one one mont month’ h’ss time time.. The The bodybuilders bodybuilders of America owe a great deal to the experiments and publicity on the squat as given by Mr. Berry and Mr. Mr. Hise. Hise. At a still still later later date Roger Eels of Columbus, Ohio did much to develop the squat or deep knee knee bend bend progra program. m. He He used used this this metho method d in in his his bodybuilding studio in Columbus. Columbus. His studio studio was famed famed for giving most rapid gains to the pupils. It was was at the time Berry and Hise Hise start started ed their their work work with the squat that the author became interested in this program through early writings w ritings of Berry. Up to this time, after years of effort, he had utterly utterl y failed to gain a pound of






























when he gained 10 lbs. in one month, after years of failure. fail ure. He subsequently subsequently gained gained over 75 lbs. in the following following two years. He acquired great strength and development that enabled him to win the Mid-Western Heavyweight lifting title for 8 years (or until he turned professional in order that he might teach others the amazing and valuable val uable methods methods he had learned). During all the years since that time the the author of this course has taught men, both by b y mail and personally, using variations of this method. He has done much experimenti experimenting ng and research. It is largely due to his efforts that this type of barbell exercise has reached its present high state of perfection. It is universally recognized by experts everywhere as the quickest and surest method of attaining great development, development, strength, and perfect health. It is today the most used program in body culture studios throughou throughoutt America. America. Almost every famous strongman, weightlifter, and perfect man man of recent years years has used this this program at some some time during his exercise career in order to make great






























bring his weight up from 180 lbs. to over 220 lbs. Louis Abele, one of the world’s greatest lifters, is a product of this program. John Grimek once used it to bring his bodyweight up 12 lbs. in one week and the squat has always been an important impo rtant exercise exerci se in his programs. Most of the present day winners of perfect man contests will tell you that the squat program has figured prominently in the development development of their superb physiques. ph ysiques. The man who is recognized by all as the strongest man who ever lived, Paul Anderson, stated out as an average boy and did almost nothing else but the squat for the first year or so of his training. While on this program he became famous for his strength and today, toda y, in 1956, he is amazing the world with his unbelievable feats of strength and his massive muscular muscular development. development. He has reached a squat poundage of over 900 lbs. and it is expected that he will eventually event ually reach 1,000 1, 000 lbs. lbs . Most of his great great power power and development development is the result of a program similar to what you will find in this course. Of course, not everyone will want the massive size of Paul, but the happy part about barbell
































A few men have used this program in an effort to determine how much weight could be gained, and have gone up to around 300 pounds. Of course, at this bodyweight, they possessed some fatty tissue, as it is not normal for anyone to weigh this much in muscular condition. The condition of these few has led to the belief in some quarters that program will make a fat man of you. However, this idea is fostered by the opponents of this method and has no foundation in i n fact whatsoever, as can be seen from the marvelous muscular physiques of such men as Grimek, Terlazzo, Eels, Abele, Davis, Baptiste, Steinborn, Terry, Santo Leone, Lurie, Horvath, Donovan, Fritzman, Loprinzi, Fay and a host of others. We must consider, also, that there are different types of physiques. Some men possess a thick skin and
































have. Most people will fall in between these two extremes. You will likewise lik ewise find that much of your skeletal formation is inherited and cannot be changed no matter how much you try. For instance, some of us fall into the naturally slender type. Others are of the broad, heavy type. Some have a narrow shoulder framework and can never broaden their shoulders shoul ders to the extent that they will compare compar e with the naturally broad type. There will be many other characteristics that have a similar fixed proportion. You will find, however, if you will study the matter thoroughly, thoroughly, that there are a few famed perfect men in every type. There are perfec perfectt men with with broad should shoulders ers – others others with narrow narrow shoulders – some heavy and some light light in gene general ral build. build. Do not be dissatisfied with your type but try to perfect it. You will, of course, want to know what gains you
































will make a gain of 4 or 5 pounds in just a few days, then not gain at all for some time. It is quite common for some en to gain in such uneven tempo. Other men will will sometimes sometimes find they they must must work out out hard for for quite a length length of time before they th ey will start to gain at all. In extreme cases this period has has extended to three months, after which they will commence commence to gain quite satisfactorily. However, these are not common cases. Generally you can expect to begin gaining within a week or two if you are in good health. Some men who are in hard condition will gain mo more re slowly, slowly, especially those who work hard physically. An office worker who is usually soft often gains very rapidly. Your diet and rest will greatly greatly affect affect your gains gains also. So try to reason these things out and you will arrive at a reasonable estimate of what you can expect.
































TRAINING ADVICE OF IMPORTANCE

T

hese are some training advice of importance that can can influe influence nce gre greatly atly on rate rate of your your weigh weightt gaining and

progress in general.
































then very slowly slowl y add weight. Take about abou t one month to train rather easy. This month should be looked upon as a hardening period in preparation for the heavier, more difficult work later on. We would say that after this month of preparatory exercise, gradually increased in intensity, any beginner of sound internal organs should be ready to follow the course as further outlined. For those who have had considerable previous experience, it is quite right that you should, after the first three exercise periods, proceed with course just as described and in full intensity. intensity. It is to be understood understood that that you you canno cannott develo develop p great great stre streng ngth, th, size size and and gain gain added added weight weight without without a great great deal deal of hard work work – there is no easy easy way. At first you may find it rather hard to contemplate contemplat e this heavy program with relish, but as you see your body begin


































depend on how well informed you are regarding the program you are following. The pupil must arrange his program and living habits to conform, as nearly nearly as possible, possible, to the instructions given in this course. The pupil must, by study and experiment, experiment, determine determine the number of exercise exercise periods periods per week he gains gains best on – the prop proper er numbe numberr of repeti repetitio tions ns for for each each exerci exercise se – the proper number of hours hours of sleep per night – the foods that agree with him best. He must learn to know his body. You will have have to live live with with this body all your your natural natural life life – know


































correcting any conditions before they get out of hand. Those under 50 should s hould have a physical checkup every year. year. Young people up to the age of 30 or even 40 can make very fast gains on the proper program. After 30 you should expect expect very little change in bone bone size, however, however, you can make very good progress in muscular growth up to 40, and from then on to age 50 your progress would not be so fast. The most rapid gains are to be made between the ages of 18 and 30.


































harmonized. In the following paragraphs we will give you advice concerning these and many more things affecting your progress. Study them carefully. carefully. Mental Habits

It is necessary that you control your mind at all times, as it has a great deal dea l to do with the condition condit ion of your health. We find that anger, hatred, jealousy, etc., greatly upset all the functions of the internal organs and sap the


































Do not neglect your spiritual development. development. You You will find this one of your your greatest comforts comfort s and greatest sources of strength. It may seem strange to some that all the above has any bearing on the development of a perfect physique, but we assure you that you will eventually realize realize that it has. Sleep, Rest and Relaxation Relaxation

Sleep is the real restorer. Without it we could not


































nap in mid-day. Many prefer to do this after the mid-day meal. Take advantage of every opportunity to relax. Relaxation is in large part mental. You cannot relax your muscles unless your mind is at ease and relaxed. You must eliminate worry from your life. It helps matters not at all. It is just a parasite on your energy. Most barbell men find it easy to go to sleep or to relax. relax. You should, should, however, however, practice practice relaxat relaxation ion at every every opportunity. opportuni ty. You can do d o this while w hile seated, lying down, or at at work. If you are working try to completely relax the




































tub baths at body temperature are best. If you find it impossible to take a bath after a workout, it will not affect your health or development. Baths are for fo r cleanliness and for those who are sick. Some doctors have advised that too many baths in




































Massage should never be harsh and rough. Gentle kneading kneading of the muscle muscle and and stroking stroking toward toward the heart heart is best. Always massage toward toward the heart. Massage between between exercises also helps prevent much of the soreness often felt from unusually heavy workouts.




































DIET FOR GAINING WEIGHT




































The stomach is an organ that is very elastic. It can be distended or will contract, according to the amount of food you are accustomed to putting into it. If you have, for years, been eating rather lightly, your stomach will be contracted contracted or shrunken sh runken up to accommodate the amount of




































proverbial bird. This is another another type of malfunction of the internal processes. The training program we are about to give you will speed up the metabolism and strengthen the function of the internal organs so that you will properly utilize utiliz e the food you eat to gain added muscular bodyweight bodywei ght



























































































































































































































































































































































































































































































































































































































































































































































































































































































































































































OTHER OTHER SPECIA SPECIAL L PROGRA PROGRAMS MS

SPECIALIZATION

The

following

specialization

programs

and

exercises are given here for those who find that some body part may be below per as thy near near the desired bodyweight bodyweight and general general development development from the course course just given. Some men, and in fact most men, will find that some parts of the body develop easier and faster than others and it will require specialized work for these parts. You should not add these exercises until you are an advanced man and are somewhere near the desired bodyweight and general development. When adding these exercises and specializing on them you should cut down slightly on the work you do on






























the regular course. course. It is suggested suggested that you should should cut cut down down most exercises to one set each when specializing on some body part so you can devote more energy and attention to that particular area. To maintain a full program of sets on the regular course and also add these specialization exercises will, in most cases, result in overwork and going stale and probably an actual loss instead of a gain. Though we have recommended 3 to 4 sets in most exercises, there are occasions when 5 to 6 sets are justified and perhaps needed. The pupil should judge for himself how many he can thrive on without going stale. Neck Exercises Exercises

Every bodybuilder should have a good neck and many of the exercises already given work the neck very strongly but some men will feel the need of additional speciali specializatio zation. n. The wrestler’s wrestler’s bridge bridge exercise exercise shown is one of the best. At first you won’t need weight in the hands. Just lie on your back with head on a pillow, and with shoulders flat on the floor. flo or. Then, by b y the strength of the neck neck muscles, raise up on the crown of the head and as far over toward the forehead as you can. Then lower back down until the shoulders touch ground. Repeat this for 10 to 12 repetitions. As you become more accomplished, you will






























find it helpful to roll sideways a little in a rotating movement movement as as you come come up. This will will give you you a wider wider range of movement. You can add resistance by holding a barbell. By rolling up on the forehead while face down you can affect the front of the neck. At first you will probably have to support yourself on the knees, maybe even helping a little with the hands, but as you get stronger you should let the knees extend ext end out farther, throwing throwin g more more strain on the neck until finally you can come up on the toes. It is doubtful if you will ever need extra weight, but if you do you can hold plates in your hands behind the back. Again, rolling the head around in a circle will exercise the sides of the neck as well as the front. You can do three sets of each neck exercise. CAUTIO CAUTION N – If you you have have not been been doing doing regula regular r neck neck exercise exercisess you you should should take take it very very easy easy at at first, first, otherwise you can get some extremely sore neck muscles and even a very sore throat from overdoing it when starting out. Calf Specialization

Since the calves are perhaps the hardest part of the body for most bodybuilders to develop develop properly, and since since






























they usually lag behind the rest of the body we will give them our attention here. The muscles of the calves are very tough and dense and possess posses s great endurance. endu rance. This Th is tissue is difficult difficult to break break down and requires extreme measures. We will not discuss the anatomy of the different muscles nor will we give you a large number of of exercise exercisess to perform, as this would only confuse confuse you. We give give you the best exercises for this purpose and allow you to choose two or three for your special work. The most popular calf exercise is the raise on toes, and properly performed it is probably the most effective of all. We recommend that you use this exercise. We ask that you hold a light barbell in the hands or on the shoulders, (some of you won’t need any weight at all for a while) and standing on a 3 or 4 inch block with the toes and ball of foot and with the back against a post or wall of other such solid support such as a door frame etc., raise up and down of the toes with back sliding against the support. You should do a set with the toes pointed out, another with the toes pointed ahead and another with toes pointed in. This latter style will be a hard one to assume. We have found that best results will be had from doing 20 to 30 repetitions for most fellows. You should rest a few minutes between sets and lightly massage and stroke the






























muscles to aid the circulation. When the ache leaves the muscles you are ready read y for another set. Gradually Gradually work up up to 3 to 6 sets in each position. This many sets will run into a lot of hard work and may not be necessary in all cases. However, if your calves are ar e very stubborn you will have to work them this hard. The proper proper number of reps will vary with different men. Use the number we have given to determine for yourself if it is right. It is important that you lean against a post of support to prevent your cheating by swinging the body. As you you raise on the toes you will reach what seems seems to be your limit but make an extra effort to raise still higher. You will find this extra effort is the most effective part of the exercise. Allow the calf muscles complete extension by using a block of ample height. This height will be determined by the length length of your foot. foot. Don’t use so much weight that you can’t make the movements complete. At the same time use enough for plenty of resistance. After a workout on this exercise your calf muscles will ache so much it will almost make you sick, but this won’t harm you, as tough calf muscles require such such extreme extreme measures measures if they are to be forced to grow. Don’t allow anyone to convince you that this is a poor calf exercise. It is the most direct, natural and effective calf exercise known WHEN PROPERLY APPLIED.
































For the front of the lower leg you just reverse the above procedure by placing the heel of the foot on the block and raise up and down on the heel. This will be a little hard until you get the muscles accustomed to acting over the full range r ange of their movement. mov ement. We seldom use these these muscles over a very great range so they must be retrained. Raise the toes high toward you and make a secondary effort to raise it still higher. Work up to about 4 sets of 20 repetitions in this exercise, which should be enough for most cases. Use the sliding post in this again so that you won’t cheat. Although there t here are other oth er good calf exercises exercises we feel feel that these are the most direct and effective so we are not giving any an y others. Most fellows f ellows will find the three workouts workouts per week w eek will give the desired results but some may find that they can thrive on as many as 5 calf workouts per week. Allow at least 3 months for satisfactory results on this program. It will sometimes help if you lay la y off calf exercises one week after a month of heavy exercise. This will allow






























Arm Specialization Specialization

The arms are probably prob ably the part of the body on which most fellows spend most of their energy and time developing. They are, in most cases, easier to develop than the calves, calves, and and respond amazingly to specialized work. A few years ago a 16 inch arm on a 6 foot man was considered unusual, but now with our advances in specialized body culture it is, considered rather small because most most men are working for for 17 and 18 inch arms. The triceps and biceps muscles make up the muscular bulk of the arm. The two arm curl is a very fine exercise for the biceps but it has been found that more concentrated work w ork can be given this muscle if a dumbbell dumbbell is used and one arm at a time exercised. One of the most effective exercises ex ercises is the seated one arm curl with the elbow elbow held against the knee or thigh so that it cannot swing and allow you to cheat. You won’t need much weight for this and you will find that you can obtain a complete contraction and can give the muscle a very heavy workout.






























Another fine curling method is to load up your barbell to a weight in excess excess of what what you you can curl correctly and then bring it up in a cheating curl by swinging. This places an added strain on the biceps, giving them a very heavy workout when performed correctly. One of the best triceps exercises is the supine press on a bench with a very narrow grip on the barbell. Allow the elbows to point out quite a lot and this causes the arms to double up a great deal deal and thus places places the major major portion of the strain on the triceps. Press the barbell to arms length and pause while taking two or three deep breaths, then lower the weight while holding the breath. When weight touches chest press back to arms length at once. Concentrate of the triceps. Several sets of this will make them ache. We find that an incline bench is still better for this exercise. Another fine triceps exercise (one of the very best and most direct) is the bent arm pullover, or as it more properly should be called, the triceps curl, though it is not a real curl, curl, but but just the reverse reverse of an arm arm extension extension.. Our






























use either a dumbbell or barbell for this exercise. Try to keep the hands fairly close together. If you have an overhead pulley weight you will find it can be used for one one of the best triceps exercises. exercises. Place a bar through through the handle and take a position as you you would in a regular biceps curl with an over grip and with the bar at the shoulders, slowly bring the bar down to the thighs as you straighten straighten the arms. This will give the triceps a terrific workout. If you wish you may do this with one hand at a time and in this case you will swing the hand farther back for greater triceps contraction. We suggest that you have three different programs for arm work. Use each of them for three to four weeks. First use the t he one arm curl for 10 reps and work work up to to 5 or 6 sets. Then for the triceps use the close grip supine press on bench for 12 reps and 5 to 6 sets. (Of course you will work work up to this many many sets sets gradually.) gradually.) For the second second three or four weeks use the the two arm curl with barbell while leaning back against a post or wall. 10 reps and 5 to 6 sets for this. For the triceps use the bent






























Complete movements should be made in all exercises. Make the muscles cramp at the completion of each movement. movement. Deep mental concentration concentration is necessary in all training if maximum results are to be obtained. The muscles will w ill ache after each exercise. Massage them lightly and when the ache is gone do another set. When you have completed all sets your muscles will feel very ver y full and firm. firm. They will be thoroughly worked and gorged with blood. The above programs used over a period should give you maximum development of the arm muscles if used conscientiously. If necessary, you can re-arrange the exercises or you may use just one group for the entire time, but we feel that better results will be forthcoming if they are all used just as given. Three workouts per week is usually enough for arm specialization but very few can thrive on four workouts wo rkouts per week. Forearm Specialization
































No. 1 – One of the finest exercises for the front of the forearm of the big belly of the muscles is the wrist curl. In this you are seating with the back of the forearm resting on the thighs while holding a light barbell in the hands. This gives gives solid suppor supportt to the forearms forearms as as you curl curl the wrist up and down. Make each movement very complete. When lowering the bell allow the hands to open up so that the bar rolls out on the fingers. fingers . This works wor ks the muscles muscles over a greater greater range. range. You can also use use the same moveme movement nt in reverse for the backs of the forearms. An alternate method of performing perf orming No. 1 is to place benches in a T-shape and lie on them on your back with the arms outstretched outstretch ed with the wrists and hands extending over the ends and holding dumbbells. In this position you can curl the wrists with greater greater freedom freedom of action. By turning
































steeply inclined bench. Do not allow the elbows to swing back, and as you curl, try to curl the wrists back .also. No. 3 – Another very simple but but effective forearm forearm developer is performed by taking a barbell or dumbbell in the hand with arm hanging at the side. Now curl the wrist back and forth in both directions making each each movemen movementt as complete and vigorous as possible. possib le. You may also take hold of the end of a solid dumbbell and rotate it all directions strongly. No. 4 – Among the best forearm developers is the old wrist roller with which most you are familiar. A rope is threaded through throu gh a hole in the center of a 2 inch i nch wood roller that is 2 feet long. The Then n weights are tied to the other end of the 3 foot rope rope and the the roller roller held at arm’s arm’s length length in front front of the face while you slowly roll the rope up on the roller
































For the first first thre threee wee weeks ks use the follow following ing exerci exercises ses:: No. No. 1 - work work up to 5 or 6 sets sets of of 15 15 to 20 reps. reps. No. 2 - work up to 5 or 6 sets of 15 reps. Massage the muscles lightly between each set. For the second three weeks use the following exerci exercises ses:: No. No. 3 - work work up to 5 or or 6 sets sets of of 20 20 reps reps.. No. No. 4 work up to 6 or 7 sets of a complete roll up in different directions and hand positions so that it will reach the muscles from all directions. This will give you a 6 weeks program. Of course you won’t start with the called-for number of sets but gradually work up to them. At a later date you may try a program using all four exercises but not until you fail to gain on the ones given above. Don’t expect gains that are too large. Remember, the forearms are tough and grow
































Pectoral Specialization Specialization

As a general rule the pectorals are rather easy to develop. However How ever in some cases it is desirable desir able to specialize on them. The best exercise known at present for them is the supine press on bench with dumbbells. A barbell can be used but dumbbells give more direct pectoral action. Using a flat bench affects the lower and middle portions of the pectorals while using the incline bench affects the upper portions so you should vary your your program program to include some of both. These two exercises are the only ones necessary for full and complete development of these muscles. Other exercises are are effective but not as good as as the above, above, so we
































may substitute substit ute the flying exercise ex ercise (sometimes known as as the lying crucifix). Perform the supine presses with dumbbells on the flat bench working up to 5 sets of 12 repetitions each. Then do 5 sets of 12 reps reps on the incline bench. bench. Start with one set, set, gradually graduall y working up to 5 sets. sets . It may ma y never be necessary necessary to go to 5 sets to acquire the desired development. development. In performing performin g the dumbbell presses on bench it will throw more strain on the pectorals if you allow the dumbbells to swing out wide as they the y are lowered and bring them in as they are pressed upward. Deltoid Specialization Specialization

The deltoids can stand a considerable amount of


































which they are supported is such that they are prominently displaye displayed. d. Analyze Analyze your your type type carefully carefully and do do not be be confused. Probably Probabl y the most effective exercise for the front of the deltoid deltoid is is the supine supine press press on the benc bench h – either either a flat flat bench of slightly inclined. Most men who specialize specialize on this exercise have very good deltoids, in fact fact it is often out out of proportion to the rest of the deltoid which they often neglect. Other exercises are also effective for this muscle but we feel this one is the best. best. You are fortunate in being being


































other to give you a strongly stron gly braced position. Keep the arms locked throughout. No. 2 – While standing erect over the floor pulleys, keeping the arms straight, raise the hands out to the sides (with an over grip) until they reach slightly above shoulder level. At this point the side portions of the deltoids have reached their maximum maximum contraction. contraction. This is a very very direct direct exercise for the middle portion of the deltoid muscle. No. 3 – The same exercise exercise as as given given in No. 2 can be performed with dumbbells and in the same manner manner.. Be sure


































sets and for 12 reps. This will give all portions of your deltoids a strong and direct workout. The second program consists of pulley weight exercises and dumbbell work. Perform P erform the incline incline press press and bench as before. Then do exercise No. 1 and No 2 for the side or middle portion and and back portion portion of the deltoids. deltoids. Use 12 reps and work up to 5 or 6 sets in these latter two exercises. If you have both dumbbells and pulley weights you can alternate these two programs every three weeks. Three


































then bend the body slightly slightl y to the right from the waist at the same time. This will give complete contraction of the latissimus muscle. For variety you can also perform this by bringing the hand hand down in front instead of of the side. No. 2 – With the overhead pulleys pulleys and with a four foot bar attached, kneel under u nder the bar and grasp it with both hands and a wide grip and while leaning slightly forward pull the bar down to the back of the neck. This is one of the most popular latissimus exercises. No. 3 – The two arm chin to back of neck. You


































The first program will include pulley weight exercises. Use No. 1 and No 2. Perform these for 12 reps and work up to 5 sets. The second program consists of No 3 for 12 reps and 4 to 6 sets and tie weights to the waist when needed for added resistance. resistance. Perform No. 4 for 15 reps and work up to 5 or 6 sets sets..

You You may may alte altern rnat atee the the abov abovee prog progra ram m every ery

three or four weeks. Back Specialization Specialization




































them. The first method is performed as a regular clean, using the split or squat and pulling the weight in to the shoulders. shoulders . If you are not interested in weightlifting wei ghtlifting you will not need to bother so much about getting extremely low under under the weight, weight, but can depend depend on the back, back, hips, legs legs




































weights somewhat heavier than you use in the clean. It is sometimes known as the dead hang deadlift. Use the t he same leg and and back back posi positio tions ns as you you would would use use in in the the clean clean or or deadlift with a flat back and the head up and hips down. d own. No. 2 – The Stiff Legged Deadlift is usually




































using the the same reps and and sets. For the third third month month do the stiff legged deadlift working up to 15 reps and 5 sets. Leg Specialization Specialization




































can equal the regular flat footed squat with the back flat, or even arched a little. Three workouts per week is ample and two is often best. Leg specialization is hard work and requires lots of energy, necessitating necessitating lots of rest and sleep, with a ffull ull diet.




































points for best results in rectus abdomin abdominus us develo developmen pment. t. As you perform the sit-up, whether it is on the floor or an incline board, boar d, you should shou ld concentrate concentr ate on doubling the trunk up as soon as you can at the beginning of the sit-up and double it up all you can. Don’t wait until you are erect or



























































































































































































































































































































































































































































































































































































































































































































































































































































































































































































HOW TO SHAPE UP AFTER WEIGHT GAINING

Q

uite often, after a man has spent considerable time

on a weight weight gaining gaining and muscle building building program program he finds that he lacks shape in certain parts of his

body or proper proportions. Also, he sometimes

has accumulated a little fat around the waist, which is objectionable. Since we have covered specialization on different parts of the body in the first part of of this course we will not dwell on it again here. If you have certain parts of your body that are below the proper size to harmonize with the rest of your your body, you can pick out the special special program given for that part and specialize on it.






























This will leave us with only the waist line to consider. This is a problem to be sure, if you do not know how to go about it. The best policy is not to allow it to get too far along. Of O f course, for f or the very thin men it is desirable to leave leave the abdomen abdomen alone alone for for a time until until the weight weight gaining is well in progress, for hark work on the waist line has a tendency to keep the weight down. However, once you are well started on your weight gaining program you can add add a set set of abdominal abdominal exercises exercises such as the sit up or leg raise. Once you have acquired a little fat around the waist line you are in for some heavy abdominal work w ork if you want to take it off. You may use the sit up or the leg raise, or both, as described in the first chapter on abdominal specialization. specializ ation. You will wil l work up to many sets of fairly high repetitions. You should go as high as 20 or 30 reps (some fellows go even higher) and many sets. You can work up to as many as 10 sets or more. Use weight behind the neck or attached to the feet. This will give you 300 to 500 reps per workout. Of course, you cannot do this the first workout. wo rkout. It may take you weeks to work up to that many. However, it is important importan t that you give the abdominals a heavy workout. Some fellows work out every day. One day they use weights and the next day they may use nothing but high repetitions. repetitio ns. Here again, you must observe observ e caution caution and and work






























up gradually so that you will not go stale by using up more energy energy than than you can replac replace. e. But in order order to reduce reduce the waist you have to work close to this point. Now, to make it easier, we advise a lighter diet. This will give you the results 5 or 6 times as fast and you will not have to go on too strenuous a diet either. You should cut your consumption of starchy foods such as bread, potatoes potatoes etc. in half. Likewise with fats, such as fat meats (leave (leave them out altogether, altogether, but can use lean lean meats), butter or butter substitutes, nuts, oils, dressings, etc. Also cut down on your sweets even more than this. Such things as pie, cake, candy, sugar, syrups, ice cream and soft sof t drinks drinks as well as beer and other liquors. We might say that unless you do make some adjustments in diet you will find it almost impossible to cut the. the.waist. waist.down. down.to. to.the. the.desired. desired proportions. . proportions. It is to be expected that you you will lose some weight and that your your other other proportions will. will.go. go.down slightly slightly as as even even your your arms and legs may have a little excess tissue that will come off. Such tissue is of no value when it exceeds a normal amount. Of course, we do not favor being too finely trained either. In order that you will not lose too much from your arms, legs and chest, we suggest that you cut your repetitions and sets down on the other exercises during this abdominal specialization. Try about 5 to 7 repetitions on






























most of of them and not over 8 or 10 10 on the the squats squats etc. One set set may be enough, and not over two sets. This will maintain the condition, strength and size of your muscles without burning off too much tissue. We might also mention that you should also do do the side exercise exercise as given given in the chapter chapter on abdominal specialization. Use high repetitions and several sets on this also. This exercise program and a moderate diet will bring your weight under control. We W e might also mention that you can eat all the fruits and green vegetable vegetabless you want want without fear that they will fatten you. Use these in place of the foods you must cut down on and you will feel little loss of your accustomed foods. f oods. After you bring your your waist under control you can maintain it there with exercise.






























TRAI TRAINI NING NG FOR FOR THE OLD OLDER ER MAN

A

fter a man reaches the age of 50, and sometimes even 40, he sometimes feels that he is an old man,

and and thoug though h he rea realize lizess the nee need d for for exerc exercise ise for for

health’s sake, he thinks that he might be getting for heavy

work. This all depends on how he has trained in years past. If he has taken the best care of his health he can feel assured that he can stand rather heavy training until he is 50. 50. Furt Furthe herm rmore ore he will will have have enoug nough h expe xperie rience nce and and “kno “know w how” how” to arran arrange ge his own workou workoutt prog progra ram m from from then then on. on. We do not feel feel that that man over over 50 should should try to excel excel the young ounger er fell fellow owss in lift liftin ing g meet meetss rega regard rdle less ss of how how good good he
































bodybuilding training or even lifting training will be beneficial beneficial if he has always kept in good good shape. The man of 40 or 50 who has just started training and is not in too good shape is a different proposition. propo sition. First, he should have a check up by his doctor to determine if his heart is good, good, what his blood pressure is, etc. etc. Even though his heart may not be perfect, or if his blood pressure is a little high does not mean that he cannot do barbell exercise. e xercise. It simply simply means means that that he should should proce proceed ed cautiou cautiously sly – make progress in the addition of repetitions and poundages more slowly. He should work out with clocklike regularity and should not allow himself himself to dissipate. dissipate. Under such conditions and with care, even bad hearts can be corrected in most cases and blood pressure brought down. The man with a sound heart and other organs, who has has never kept kept in condition, should also observe care and regularity in his earlier training. A man of over 40 is decidedly not old, but he is more subject to strained muscles etc., than is the younger fellow. Therefore, he should warm up before his heavy






























a general rule you can get by on fewer sets when specializing on certain muscles. Usually 3 or 4 sets are enough for you. Usually the older man can use fairly heavy weights if he works into them gradually. He need not lag far behind the younger men in this respect. However, do not hurry the process. Be content to get there a little slower. This does not mean that you are not to work hard, however. It is going going to be just just as hard hard for for you to make make gains gains as it is for the younger man, and you must work for all you get. It is also advisable for the older man to use fewer exercises than the younger man. If you young fellows use 12 exercises in your advanced program, then about 7 or 8 will be ample for the older man. If he is just training for good health he will often find that 5 exercises are plenty. In this case he will not need to do over one set of each exercise. The older man should also practice a few feats of suppleness and stretching movements. A few quick lifts practiced practiced occasionally will be beneficia beneficiall also.






























longer needs the heavy meals that a growing young man needs. Neither will he require the starches, sweets and fats that a young fellow does. He will benefit by reducing his intake of these. Do not eliminate them, but cut them down in favor of fruits, green vegetables vegetables and dairy products. Most of the older fellows will have a te tendency to to add weight around the waist. For this reason we feel that it is advisable to add some abdominal work to their their programs programs.. At first you will find that your waist gets a little large when you start abdominal work but in a short time, if you persist, it will start start down. down. It takes takes hard hard work to cut it off off here, here, though. You may find it impossible if you do not not cut down on starches, fats and sweets s weets (this (thi s means liquors too) to o) in your your diet. With this help, though, you should have no difficulty.

Perry Rader Master Bodybuilding and Weight Gaining System

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